Fruity Mancakes

Ok, these may not sound amazing but don’t doubt me yet....

Here’s the thing – they’re so versatile! You can add more or less oats…you can do just eggs, just egg whites or a combo of egg and egg whites…all depending on your own preferences and goals! 

I’ll share with you the 21-day fix/Insanity Max: 30 approved recipe I use along with my husband’s.

WHAT YOU NEED

Her recipe (21 day fix approved) – Yields 4-5 pancakes

• 1/4 cup quick oats – 1 Yellow
• 4 Egg whites – 1/2 Red
• 1/2 cup berries or 1/4 of a banana – 1/2 Purple
• 1 tsp. vanilla
• 1 tsp. cinnamon

His recipe – Yields 12 pancakes

• 1.5 cups oats
• 6 Egg whites
• 1 Egg
• 1 banana or 1 cup berries
• 1 tsp. vanilla
• 1 tsp. cinnamon

WHAT YOU NEED TO DO:

• Preheat pan to medium heat.
• Combine the Egg/Egg whites, oats, vanilla and cinnamon. You can do this in a bowl if you want to leave the oats ‘whole’ or in a blender if you like a smoother, more pancake-like consistency. Stir or pulse a few times to combine.

• Add fruit and pulse until you get the desired consistency you like!
• Using a 1/4 cup, pour into pan, cooking each side about 2 minutes or until you see the edges forming. Flip once. Let cool and store in air tight container or eat immediately!

The one thing I LOVE about these is that you can eat them hot or cold, in the car, or running around – which fits my lifestyle perfectly!!! 

Honestly though – you can’t go wrong! They’re so tasty!

If you’re ever looking for more clean eating meal ideas, tips, recipes or just motivation – join my next health and fitness accountability group! I’m a big believer – there’s power in numbers!!

XOXO,

SJB

Beachbody Coach 

Shakeology Bark: 21 Day fix APPROVED

Shakeology Bark

Makes 1 serving

21 Day Fix Portion: 1 red and 3 tsp

Ingredients

• 1 Tbsp. coconut oil
• 1 scoop Chocolate Shakeology

Directions

1. Line a bread pan with tinfoil. It makes it easier to remove the bark — and you can fold it up in the foil like a REAL chocolate bar.
2. Melt 1 Tbsp coconut oil in a bowl.
3. Slowly add in 1 Scoop of  Chocolate Shakeology. Stir until well mixed.
4. Pour mixture into the tinfoil-lined pan.
5. Freeze until hard.
6. Store in airtight container in the fridge.

Consider adding peanut butter, crushed nuts, fruits, shredded coconut or sea salt for variations. But, be sure to update your container count, according to your additions.

The Fixate Cookbook Launch!

    The Fixate Cookbook Launch! 
 In  July, Autumn Calbrese, creator of the 21 Day Fix is launching a new cook book called Fixate.  It will inclue 101 Fix friendly recipes! 

Fixate will teach you how to make healthy, delicious meals that fit into your busy lifestyle. And every recipe includes container equivalents to use with 21 Day Fix, as well as nutritional information you can use with any Beachbody^® fitness program. So what, inspired Autumn to assemble this culinary masterpiece?

Each of the recipes comes complete with detailed instructions, mouthwatering photos, nutritional information and container equivalents. What's more, Autumn has added icons to each recipe that will let readers know if they are paleo, gluten-free, vegan and vegetarian. 

 Who this is for?
"This book is for everybody," says Autumn. "You don't have to be graduates of 21 Day Fix or 21 Day Fix EXTREME^®. You also don't have to be a chef or great in the kitchen. It's for anyone who wants to make healthier versions of the foods they love."
According to Autumn, "Everyone will use the book differently. For some, it will become their "go-to" cookbook they use every single day. Others may use it when they're going to a special event like a barbeque or party."
And in addition to all the amazing recipes, Autumn has also included a detailed checklist for her absolute must-have kitchen and pantry staples, as well as the basic utensils and tools that every cook needs.

What to Expect:

Inside Fixate you'll find a section for every possible meal you can imagine: simple breakfasts, on-the-go lunches, sit down dinners, soups, salads, as well as healthy snacks like kale chips and protein bars. 
Autumn insisted that all the "on-the-go" lunch recipes be easy and fast for working moms. "I based all of the lunches off leftovers from dinner and even breakfast," she reveals. "I turned them into delicious, easy-to-make lunch recipes." Autumn adds, "I also included a few of my favorite Shakeology recipes—even some Fix-approved skinny cocktails."
And then there's the desserts. "I have a big sweet tooth so I was really pleased with them," she says. "I especially love the brownies (made with chick peas), peanut butter cookies and cake recipes, and the desserts are all gluten-free so absolutely everyone can enjoy them."


I am so excited for this to launch. Stay tuned!

XOXO,
SJB
Independent Beachbody Coach 

Dark Chocolate Flourless Brownie Muffins

Dark Chocolate Flourless Brownie Muffins

Anything titled "dark chocolate" I'm a fan of!  These are super delicious and surprisingly healthy!!  PLUS, it's 21 Day Fix APPROVED!!


Yield: 12 servings, 1 cupcake each

Ingredients:

• 1 (15oz) can chickpeas (garbanzo beans), drained and rinsed
• 3 large eggs
• 1/2 cup pure maple syrup
• 1/3 cup unsweetened cocoa powder
• 1 tsp baking soda
• 3 Tbsp. coconut oil, melted
• 1 tsp. pure vanilla extract
• 1/3 cup dark chocolate chips

Preparation:

1. Preheat oven to 350 degrees F
2. Prepare 12 muffin cups by lining with muffin papers or coating with non-stickcooking spray; set aside
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil and extract in blender or food processor, cover.  Blend until smooth.
4. Divide batter into 12 prepared muffin cups
5. Top each muffin with about 4 chocolate chips; push into batter.
6. Bake for 15-20 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

21 Day Fix Containers (per serving, 1 muffin)

1 Yellow
1/2 Blue/Orange

Orange Dream Shakeology

Make your Vanilla Shakeology taste like an orange creamsicle with fresh orange juice and fragrant orange zest. Yum!

Total Time: 5 min.
Prep Time: 5 min.Cooking Time: None

Ingredients
½ cup water
½ cup 100% orange juice
1 scoop Vanilla Shakeology
½ tsp. finely grated orange peel
1 cup ice

Preperation
1. Place water, orange juice, Shakeology, orange peel, and ice in blender; cover. Blend until smooth.

21 day fix:

1/2 purple 

1 red

Resource: Team Beachbody Blog 

PB Strawberry Oatmeal

Makes 1 serving

1 cup water

1 pinch of sea salt

1/4 cup steel-cut oats

1 tsp smooth all natural peanut butter, no sugar added

2 Tbsp unsweetened almond milk (optional)

1 cup sliced strawberries

Directions

1. Bring water and salt to a boil in medium saucepan over medium-high heat.  Reduce heat to low.
2. Add oats; cook, stirring frequently, for 15-20 minutes, or until water is just absorbed.  Remove from heat.  Let stand for 5 minutes
3. Add peanut butter; mix well.  If too thick, add almond milk.
4. Top with strawberries.

21 Day Fix and 21 DF Extreme Containers 

• 1 Purple
• 1 Yellow
• 1 teaspoon

XOXO, 

SJB 

Independent Beachbody Coach 

The 21 Day Fix Extreme...What is it?

The 21 Day Fix has been a KILLER nutrition and fitness program!!  Have you heard of it?  Have you completed it?  Well, last year at this time, the 21 Day Fix launched and it was SO popular that it sold out in record breaking time. WHY??  Because the 21 Day Fix brought us something that so many of us need...SIMPLE and easy to follow nutrition plan, short and effective 30 minute workouts that ANYONE can do, and proportioned containers to aid in your nutrition to make YOU successful!

So, it has now been a year since the launch of the 21 Day Fix...so what's next?  None other than the 21 Day Fix Extreme!!  Yep, Autumn is back with yet another 21 Day Fix inspired program...but this time it's taking it to the next level.  This is her personal tips and nutrition that she uses to get ready for competition!  So you're learning from the best!!

What is 21 Day Fix EXTREME?

In the original 21 Day Fix, this was designed to make losing weight a simple process that everyone could understand...it made it possible for you to NEVER need to "Diet" again.  It gave simple, easy to follow way of eating, one that you can use the rest of your life!  This is why it became America's #1 fitness and nutrition program.  NOW, you can get seriously shredded in the shortest time possible with the 21 Day Fix EXTREME, created by Autumn Calabrese.  This is a breakthrough 21-Day fitness and nutrition program that combines simple portion control, clean eating and EXTREME 30-minute workouts to deliver a body that is heard, lean and defined.

It builds off the basics of 21 Day Fix and takes it to the next level.  Combine no-nonsense portion control with steady state aerobics, resistance training and explosive power moves.  The 21 Day Fix EXTREME is a complete functional fitness program that targets every muscle in the body to help you torch calories while creating a leaner, stronger and more functional physique.

Who should buy the 21 Day Fix Extreme?
The 21 Day Fix Extreme is ideal for those with a dramatic short-term weight loss deadline--such as an upcoming vacation, photo shoot, or other big event.  It's an excellent next step for 21 Day Fix graduates ready for a new challenge or graduates of other extreme programs like P90X, Insanity, Insanity Max:30, and Focus T25.  Fix Extreme is also great for those who don't have much weight to lose, but want to get shredded and see abs; those with a "no BS" attitude toward workouts and nutrition; or anyone who doesn't want to count calories, weigh their food, or follow complicated recipes.

What are the workouts?

• Plyo Fix Extreme- An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
• Upper Fix Extreme- By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms.
• Pilates Fix Extreme- Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
• Lower Fix Extreme- Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
• Cardio Fix Extreme- Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring.
• Dirty 30 Extreme- Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done.
• Yoga Fix Extreme- A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
• Power Strength Extreme (Deluxe Kit Only)- Based on functional movement patterns, these nine total-body exercises will change the way the body moves, increasing strength, endurance, and power.
• ABC Extreme (Deluxe Kit Only)- A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to the extreme. It'll get that competition body ready for the stage.
• The Fix Challenge (Bonus DVD)- Keep things interesting and burn off calories with this quick resistance workout!

What Equipment is Required?

REQUIRED EQUIPMENT- Resistance band(s) or Weights (not included in Base kit)
RECCOMENDED EQUIPMENT -Yoga Mat or Beachbody Core Comfort Mat are helpful but not required.

What about the Nutrition?

Let's face it...this is probably a sore spot for many people...the 21 Day Fix allowed "cheats" like wine or chocolate.  However, this is an EXTREME program promised to give you EXTREME results if you commit to it ALL, nutrition and fitness!  So, in order to bring Extreme results, you need Extreme nutrition.  This is a 100% clean eating plan for the FULL 21 days!  There are options for you throughout the program (like eating out) however there are detailed guidelines.  Nutrition is KEY to your success!!!

You will also get the color-coded containers with your program!!!

So are YOU ready to be the FIRST to try the 

21 Day Fix Extreme?

It is YOUR turn to get EXTREME results...are you ready??  I will be hosting a 21 Day Fix EXTREME Test Group!  This will be a group designed to give you the support, accountability and motivation you need to propel you to reaching your extreme results!  You will not be at this alone, I will be there every step of the way for YOU to succeed!

Does this sound like something you would like to do?  If so, complete this application to be considered for a spot in my Exclusive Test Group!

Are you ready to go?  The 21 Day Fix Extreme is set to launch on February 2, 2015.  If you email me, I will give you all the details on the group and keep you up to date on all the information you need to know in order to get your copy ASAP!  What are you waiting for??  If you start NOW, then you will have plenty of time to reach your health and fitness goals before the start of Summer...think of it as your jumpstart to your bikini-wearing days!  Let me help you get in the best shape of your life!

LET'S DO THIS!

XOXO,

SJB

Independent Beachbody Coach

Week 1: Autumn Calabrese 21 Day Fix

 I was so excited to receive this program a couple of weeks ago! I loved P90X3 and got great results but I am interested in the portion sizes. As a healthy eater, I feel like I am eating all the right foods, but I tend to overindulge. I think these little containers will keep me in line.

Your container allowance per day is calculated based on your weight and the average of 400 calories burned per fix workout.

Here is my range to stay in: I am in the 1,200 to 1,499 calorie range! That gives me 3 green (veggies) 2 purple (fruits), 4 Red (protein) 2 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 2 spoons (nut butters, olive oil). 

How does Shakeology fit into this??  It is counted as a Red container which is a protein!   BONUS easy quick meal for me!

There are also treats allowed as well. They give you a list of treat ideas that replace a yellow container.

There is an awesome restaurant guide as well.  I like that they give you a list of restaurant foods and what containers that they will check off.  For example cheese and veggie pizza (1/4 of  12inch slice) is 2 yellow, 1 orange and 1 green!  In my opinion that would not be worth it to me!  I'm all about getting the most out of the foods that I eat!!!!  The one I would go with is lean meat tacos (soft corn) with cheese, lettuce, and salsa (2 tacos) is 1 yellow, 1 red, 1 green and 1 blue!

So now the hard part is figuring out how to keep track of all this and make it work for you!  Luckily we have made it easy for you!  On the Team Beachbody site there are tracking sheets that you can put your container allowance at the top and you can tally each meal of the day and check of what you have! This really gives you a visual to follow.

 For me, I am the meal planner so I made myself a color coded excel spreadsheet where I plugged in exactly what I am going to eat for the week. Then along side of that I have my sheet of paper with my grocery list of things I need to pick up at the store.  This way when I am done with the meal plan I can print it off and stick it on the fridge, so I don't forget what I am making.  Then, I shop so that I actually have the food I planned for! This makes my life so much easier.  No standing in front of the fridge each night wondering what to make!!!

 

Day 1: Total Body Cardio Fix…with weights! This was amazing!!

Day 2:  Upper Fix: I did 3 & 5 LBS depending on the exercise. (I need to increase my weights, buying them this weekend.)

Day 3: Lower fix: Oh my heavens I think that I just did some serious damage to my lower half.  I mean in a good way of course!  I am beyond sore from that workout but it was perfect!!! Who doesn't want to lean out their butt and thighs!!!

Day 4: Pilates: worked my core, my butt hips and thighs, did lots of planks and sit ups!!!!  Loved the workout and it was a great stretch and change from the pounding of my joints!

Day 5: CardioFix: AMAZING!!

Day 6: Dirty 30: 4 rounds, 8 exercises and 39 minutes to get in get out and get on with your day!

Day 7: Yoga fix: This workout will help with balance, flexibility, and strength, while also increasing circulation and speeding the healing of your muscles

What will you need: light and heavy set of dumbbells or resistance bands.  A yoga mat is also recommended.

 You can follow my journey the next couple of weeks! It’s GO time!

Do you want in on my 21 Day Fix accountability and Support?!?!  Send me an email at sjbender11@gmail.com for my next accountability and support group!  I will keep you on track to reaching your own 21 day success!!!!  The start of a new you, a healthier lifestyle and the body you have always wanted..... THE HEALTHY WAY!!

 
XOXO,
SJB
Independent Beachbody Coach

21 Day Fix: what is it?

As you may have heard, the 21 day fix will be available February 3^rd. Everyone is going CRAZY over this! I can’t wait to purchase mine.  

 

So what IS the 21 day fix?

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese, shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

 

How can you get your own copy?

For starters you can go to my site and create a free account which makes me your Beachbody Coach.  I will be hosting a 21 day FIX EXCLUSIVE TEST GROUP for individuals who would like the continued support, guidance, motivation and accountability to start and complete the workout program!!! 

 Do you want to be a part of the test group?  If the answer is yes, then send me an email at sjbender11@gmail.com The group will be a select few individuals who are ready to commit to 21 days of focus and intensity.  I will be there to walk you through the nutrition plan, to teach you how to plan it out, how to make it work for your lifestyle and to keep you accountable.  I won't let you fail!  If you invest in me, then I will invest in you!  The only cost is the cost of the challenge pack which includes everything you need to get started.  The 21 day nutrition guide, the program manual, the workouts, free shipping, discounted price and me as your coach for the accountability, support and guidance.  Let's make it happen! 

Exclusive TEST group:

I will be hosting an EXCLUSIVE group that will begin on February 17^th but with a week of preseason beforehand to get to know one another. I will be letting in 10 individuals into this TEST GROUP. This group is done through an online closed support group. That means that no one but the members of the group can see what is being posted. 

 



 

You are going to look amazing this spring and summer!  Why not start now!!  You will be the next TRANSFORMATION STORY!!!

 

If you would like to be considered for the 21 day fix test group please email me to reserve a spot in the exclusive group!

This group will begin on February 17th 2014.

 

XOXO,

SJB

Independent Beachbody Coach