22 Minute Hard Corps Release: Get Some

Your bootcamp style program is now here.

Tony Horton's 22 Minute Hard Corps. 

This program is 22 Minute Hard Corps is a no-nonsense, 8-week boot camp style workout program designed to get you epic results. Created by legendary trainer Tony Horton, 22 MinuteHard Corps offers 8 total-body cardio, resistance, and core routines to help you get in shape in a minimal amount of time.

Who is this program for?
Everyone!

What are the length of the workouts?
22 minutes total; including warm up & cool down

How much space will I need?
Same amount of space you use during your other Beachbody programs. 

Is there a modifier?
Of course 

 How long is the program?

8 weeks PLUS an additional week called "Hell" week

What will you get with this program?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

So now is your time, do you accept the challenge?

I AM KICKING OFF MY 22 MINUTE HARD CORPS TEST GROUP EXCLUSIVE FOR MY NEW AND CURRENT CUSTOMERS ON March 21st  

On the 21st of March  we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance.  Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please email me at sjbender11@gmail.com and I will contact you within 24 hours with details.

If you do not currently work with a Coach please make me your FREE coach here.  

XOXO,

SJB

Beachbody Coach 

Hammer & Chisel: Month 1

It has arrived! 

I have OFFICIALLY finished month 1 of Hammer & Chisel!


I think I found another soulmate workout! It reminds me a lot of Body Beast, which Sagi, is a trainer in this program as well.

I had originally started Hammer and Chisel when it was released and was able to stream it through Beachbody On Demand, before I received my copy in the mail. Cool, Right?

These workouts are NO joke. They are hard. I have tested my limits. This is the FIRST program I have gone full force since having my son. 

The one thing that has gotten me through this program is my accountability group & success partner. If it was not for them, there is no way I could've succeed this far. 
                                               

 I was cranking these workouts out, but not getting anywhere. WHY?  Because I was NOT following the nutrition part of the program. It makes a HUGE difference. This time around, I have been meal planning weekly, prepping, and sticking to my plan. My body feels a lot better and also cleaner, crazy to think.

I tell others all the time, the trainers create these programs for a reason. There is a reason why the schedule & nutrition guides are the way they are. THEY WORK.

I can not stress enough how important it is to plan with this program and other Beachbody programs.

One thing is a must is Shakeology. Easiest meal of the day & the healthiest meal of the day.

One thing that has saved my throughout this program this far. My secret sauce! E & E pushes me. It gets me going on those early mornings. It gets my mind focused. Could not survive without it. 

Pre-workout

So to showcase off my hard work, here are my 30 day pictures!

Hard work

Dedication

Sweat

And sometime tears.

I am so damn proud of myself it's insane. I NEVER thought I would be this far after having my son. I thought I would forever be stuck in that rut. 

Here I am & cheers to the next 30 days! 

Interested in learning more about this program or one of my other favorites? 

I  WOULD LOVE FOR you to participate right along with me.  Here's the opportunity I have:

• Daily accountability
• Nutritional plan
• Recipes
• Tips and motivation
• Opportunity to win $500 
• A FREE T-Shirt
• FREE DAILY COACHING
• RESULTS 
• Send me an email at sjbender11@gmail.com

XOXO,

SJB 

Independent Beachbody Coach 

Chicken Quesadillas

I have been doing so well with mixing up our dinners & trying out new recipes. I have been CRAVING quesadillas for the past week and had to find a good, but different recipe that we haven't tried before.

This is a QUICK and easy recipe. Remember, I am not the best chef so this was perfect for us. 

Loaded with approximately 37 grams of protein and 16 grams of fiber, these Quesadillas are delicious!

Ingredients:

• 16 oz skinless chicken breast

• cumin

• oregano

• garlic powder

• salt and fresh pepper

• cooking spray

• 1/2 small onion, cut into strips

• 1 bell pepper (red or green) cut into strips

• 1 clove minced garlic

• 1 tbsp. oil

• 1-1/3 cup Weight Watchers Mexican blend shredded cheese

• 1 cup avocado-mango salsa

• 8 low-carb whole wheat tortillas

Directions:

1. Slice chicken breast in half so you have 4 cutlets.  Season chicken generously with salt, pepper, cumin, oregano, and garlic powder.

2. Lightly spray skillet on medium heat with oil and cook chicken until cooked on both sides.

3. Remove from  heat and cut chicken into strips (set aside).

4. To the skillet, add 1 tbsp. oil and cook onions and peppers, season with salt and pepper.

5. Cook about 2 minutes, add garlic and continue cooking until vegetables are soft (be careful not to burn the garlic!).

6. Heat another skillet on medium heat and lightly spray with oil.  

7. Add tortilla, top with cheese, chicken, onions, peppers, and pico de gallo or avocado-mango salsa.

8. Top with the other tortilla.  Cheese should be melted and the bottom of the tortilla should be golden brown.  

9.  Put a plate on top of the quesadilla to flip it over onto the plate. Then slide the other side onto the skillet.  Cook another minute and remove with a spatula.  

10. Cut into wedges and enjoy!  

Recipe from: skinnytaste 


ENJOY!

XOXO,
SB
Independent 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.

Apple Cinnamon Oatmeal

I am so excited that I found a oatmeal recipe I LOVE! With having no time in the morning to cook a gourmet breakfast anymore, this is great since I can make this the night before and let it sit in the fridge until the next morning.

Ingredients:

1/4 cup uncooked old fashioned rolled oats

1/3 cup almond milk

1/4 cup low fat greek yogurt

1 1/2 teaspoons dried chia seeds

1/2 teaspoon cinnamon

1 teaspoon honey

1/4 cup unsweetened applesauce or enough to fill the jar.

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, cinnamon and honey.  Put the lid on and shake that up!  Open up the jar and add in the applesauce to the top, cover and shake.  Refrigerate overnight or up to 2 days. Eat chilled!

If you try it, let me know what you think!

XOXO,
SJB
Independent Beachbody Coach 

Spiced Nuts

These cumin, cinnamon, and cayenne spiced nuts are sweetened with a touch of honey. This light snack with only 103 calories per serving.

Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: 30 min.
Yield: 16 servings

Ingredients:
¼ tsp. ground cumin
¼ tsp. ground cinnamon
¼ tsp. ground cayenne pepper
½ tsp. coarse sea salt
1 large egg white (2 Tbsp.)
2 Tbsp. raw honey
2 cups mixed raw nuts
Nonstick cooking spray

Preparation:
1. Preheat oven to 325° F.
2. Combine cumin, cinnamon, cayenne pepper, and salt in a small bowl; mix well. Set aside.
3. Combine egg white and honey in a small bowl; whisk to blend.
4. Add nuts to egg white mixture; mix until nuts are well coated.
5. Sprinkle a small amount of spice mixture over nuts, toss to coat. Repeat until all of spice mixture has been used.
6. Place nuts on baking sheet, lightly coated with spray; spread into a single layer.
7. Bake for 30 minutes, stirring every 10 minutes.

Source: http://www.teambeachbody.com/teambeachbodyblog/nutrition/spiced-nuts

Beachbody Performance Supplement Line

What is Beachbody Performance Supplement?

The news broke a couple of months ago that this summer not only will Shawn T be releasing a new workout but also Beachbody will have a new line of nutrition performance supplements. YES!!  It’s going to be like a one stop shop like GNC however with SUPERIOR QUALITY and clean ingredients.  This is designed for those of you that are intense on your workouts runners, those that use crossfit, and of course people just like myself that enjoy working out from home but making it intense and count while the kids sleep early in the morning. 

• An easy-to-use, complete supplement system that's guaranteed to boost your workout performance and help accelerate the results from any fitness program.

• It's designed by Harvard-trained scientists and combines the latest cutting-edge science with the most effective performance-boosting ingredients from nature.

• Every ingredient is thoroughly tested and scientifically shown to enhance performance and recovery.

• There are 5 unique formula Energize, Hydrate, Recover, Recharge, and Creatinethat can be used alone or easily customized depending on your fitness goals or needs.

• It will help you overcome any obstacle—from low energy to muscle soreness—so you can push yourself harder in every workout.

What's included in the Beachbody Performance line?
The system has four powder drinks formulated with key ingredients scientifically shown to be effective.

BEACHBODY PERFORMANCE ENERGIZE PRE-WORKOUT (Lemon Spark Flavor) - Improves intense exercise performance, increases energy and endurance, and sharpens focus, and reaction time.

BEACHBODY PERFORMANCE HYDRATE DURING-WORKOUT (Citrus Cooler Flavor) - Supports hydration during exercise, replaces electrolytes lost during exercise, fuels working muscles, and improves endurance.

BEACHBODY PERFORMANCE RECOVER POST-WORKOUT (Chocolate Chill Flavor) - Speeds muscle recovery, promotes lean muscle synthesis, combats exercise-induced muscle soreness, and improves muscle strength recovery.

BEACHBODY PERFORMANCE RECHARGE NIGHTTIME (Vanilla Dream Flavor) - Supports overnight muscle recovery, improves overnight adaptation to exercise, promotes lean muscle synthesis, and reduces muscle breakdown.


 
PLUS: BEACHBODY PERFORMANCE CREATINE - This add-on has no flavor and mixes well with the Post-Workout formula to improve high intensity exercise performance, increase muscle strength and power, and enhance the effects of resistance training.

To find out more details about the release of this new line please sign up for a free account with me as your coach by clicking the image below! 

Cucumber & Tomato Salad

Here is a really great refreshing salad that is perfect to accompany your lunch, dinner or a side dish for a get together. This recipe is from the Ultimate Reset and it is one that accompanies our family dinners and lunches quite often!!

Ingredients:

•1 English cucumber, half peeled in alternating strips, sliced in thick half-moons

•1/4 small container ripe plum or cherry tomatoes, each cut in half.

•1 tbsp chopped red onion

•2 tbsp red wine vinegar

•1 tbsp balsamic vinegar

•1 tbsp lemon juice

•2 tsp extra virgin olive oil

•1 tbsp chopped fresh flat leaf parsley

•1 tbsp chopped fresh basil leaves

•Himalayan salt (to taste)

•Herbal seasoning (to taste)

Combine all ingredients in a bowl and toss well.

Serves 1.

So you would have to quadruple it to feed multiple people! :)

XOXO,
SJB
Independent Beachbody Coach 

Samoa Girl Scout Cookie Shakeology

So, my favorite Girl Scout cookie ever is the SAMOA! I have been craving themlately, so I decided to put a healthy spin on it. 

Ingredients:

1 scoop of chocolate Shakeology

8 oz unsweetened almond milk

10 oz of water (or ice)

1 tsp coconut extract

1 tsp caramel extract

Blend ingredients well and enjoy!

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

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 

Beef Burgers and Healthy Sweet Potato Fries

This is PERFECT for the warmer days ahead!

I love sweet potato fries!  I am still working on the perfect temperature to try and figure out how to get them crispy without frying the sweet potatoes.  So mine were a little soft, but they were still absolutely delicious!  This is a 21 day Fix meal approved!!

Beef Burger

I use organic beef from Costco…pat out the burgers and grill to perfection!  I like to add goat cheese on my burger and I don't add the bun!

Sweet Potato Fries

3 Sweet Potatoes, peeled and sliced into 1/4 inch long and wide strips

Olive oil for tossing

salt, to taste

pepper, to taste

paprika, to taste

Preheat oven to 450 degrees F.

Line sheet tray with parchment paper.  Toss sweet potatoes with enough oil to coat.  Sprinkle with salt, pepper and paprika (or any seasoning you like).  Lay potatoes in single layer, do not overcrowd.  Bake until tender and golden brown, turning occasionally about 20 minutes.  Let cool for 5 minutes.

AND ENJOY!

XOXO,
SJB
Independent Beachbody Coach