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 

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 

Vanilla Berry Delight Shakeology

3 Day Refresh: My thoughts & results

GUESS??????

Whooo hoooo. I have officially completed the 3 Day Refresh. I wanted to share my thoughts & results with you so you could get a feel for it.

So the 3 day refresh is designed to give you fast, clean, and efficient weight loss.  You can quickly drop a few pounds, break a bad habit and get back on track!  It's 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and  your metabolism going.  It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation. 

I was nervous to do this because I have a super-fast metabolism. I like doing body resets (as I call them) on the weekends because I don’t think about it and were always on the go on the weekends so it makes it go by faster.

Here is a look at the meal plan outline. I am a creature of habit and I kept my dinners the same, Stir Fry Veggies, which were amazing!

Meal plan for the Refresh

Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts! 

My results were amazing! I lost 4LBS while on the REFRESH. After day 1, I didn’t loose anything. I was starting to get discouraged, but reminded myself that my body was kick starting and just getting the movement. I didn’t step on the scale after that until day 4 morning, so when I was COMPLETELY done with the Refresh. My bloating went buhbye, my mind is CLEAR, and I feel like I have completely reset my body.

Front

I didn’t want to just post about it and not invite YOU to be apart of this amazing journey, so I am kicking off August with this  brand new 3-Day Refresh Program and incorporate that into a 30 day clean eating & Shakeology group! YES!  This is perfect!  Ok so why is it perfect you might ask?!

Dinner Time

Side

Once we jump start our weight loss clear out the gunk we can preserve our results and not slide back into old habits by continuing on for 30 days of clean eating!  So my thought process is this.  I don't want you to do the 3 day refresh and just go back to how it was before you started.  I want you to maintain and make progress.  So for 30 days I am going to teach you how to meal plan, how to prepare family friendly healthy recipes, give you snack ideas, teach you the importance of proper nutrition, the fundamentals of clean eating and how to fuel your body for energy and not comfort. 

Also, since vacation season is coming to an end & everyone is getting ready to head back to school, BUT still enjoy those BBQ’s, I am going to spend an entire week going over vacation tips, traveling rules, and how to enjoy your vacations and have balance without feeling deprived.  So no matter if you are traveling during this 30 days you can still feel accountable without guilt.

So how does this work?  Well if I am not your Team Beachbody Coach then you would make me your coach.  Contact me by emailing me, telling me you would like to join this opportunity.   You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on August 4^th.

Last day of the refresh!

We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!  :)  (21 Day Fix, P90X3, Chalean Extreme, Piyo, T25).

Pool day & planned my refresh

Day 2 Snack 

At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!

Does this sound like something you would like to do?

If so, send me an email @sjbender11@gmail.com

Then, create a free account so that I am your Team Beachbody Coach.

 If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running! 

3 Day refresh pack

 Stop saying tomorrow, stop putting off the small changes because you never know what tomorrow will bring!  You only have today, your health, your choices and this 1 life! It's so precious and I can't say enough about how important it is to take care of what we have! 

 So whether you need a total overhaul or just a few tweaks now is your time!  From woman to woman, mom to mom, business owner to business owner trust me YOU have TIME to put yourself FIRST for 30 minutes each day! 

XOXO,

SJB

Independent Beachbody Coach 

Week 3: Last week of Block #1; Progress update

My sister joined me for a workout at my parents house

I can't believe that were almost done with Block #1 already. Were already 3 weeks into this program? INSANE! Where is the time going?

This week was so much better than lasts. I have been keeping with all my workouts on the right days and not skipping a beat.

Workouts scheduled for this week are:
Monday: Acceletor
Tuesday: The Warrior
Wednesday: X3 Yoga
Thursday: CVX
Friday: Isometrix
Saturday: Agility
Sunday: Rest or Dynamix

I did double up X3 & CVX on Thursday because I did visit my local gym on Tuesday and attended a class that I LOVE.




Tony is a little crazy sometime



Here is my plain Jane meal plan. Im pretty simple and keep everything that same for the most part.



Meal plan for week of 1.13.2014

 

 

 

Next week were moving on to week 4 which is the transition week. We will have a different set of workouts which will be nice to mix it up.

 

Until next time!

 

XOXO,

SJB

Independent Beachbody Coach

 





Pumpkin Pie Shakeology

This is my ABSOLUTE favorite Shakeology recipe. I don't like coffee so I don't get the joys of going to Starbucks for a Pumpkin Spice Coffee. This is my coffee. I hope you enjoy this as much as I do.

Ingredients:
1 cup Almond Milk
1 Scoop Chocolate Shakeology
1/2 TSP Cinnamon
1/2 TSP Nutmeg
1/2 cup Unsweetened Canned Pumpkin
Ice

Put all the ingredients in the blender and BLEND.

ENJOY!



XOXO,

SJB
Independent Beachbody Coach

Week 5: Turbo fire & meal plan Update

As another week has come and gone, I have my meal plan sitting on my fridge ready to go.  I tried two new recipes this week. A goal of mine is to try at least on new recipe each week.  That is why meal planning is so important.  I know some people think I'm crazy when they see how planned out my weeks are as far as food, but it saves me so much time throughout the week when I do this!  I don't have to worry about standing in front of the open pantry or refrigerator wondering what it is I want to eat.  That is when you make those bad choices!  For me, I prepare and portion all of my snacks, clean my fruit, cup up my veggies, and have everything at eye level in the refrigerator and/or pantry.  Why?  Well because things at eye level are more than likely to be "grabbed" when you are hungry and in a rush to eat.  Another reason why is because even though I eat as clean as I can, there are still food choices in my house that I know I shouldn't eat.  They aren't terrible, just some snacks for my husband

 

So, here is my meal plan from the past week!  At no point throughout the week did I guess on what I want to snack on, or what I want to make for dinner.  EVERYONE eats the same dinner at my house.  I started planning out my meals this summer.  It took me a little longer at first (maybe 45 minutes); however, now that I have a collection of recipes and snacks that I like to eat, the process only takes about 15 to 20 minutes each week.  I'm a creature of habit and do like to eat similar things each day, plus, it saves me some money because I can buy in bulk. 

 

 That is actually a question that I get quite frequently..."Isn't it expensive to eat that way?" My answer, NO!  In fact, we have saved money on our weekly groceries!  I'm not buying a lot of processed food and I'm flavoring my dinners with herbs and spices.  In addition, I'm pre-portioning out my snacks, so, a bag of almonds actually lasts me quite a while now!

 

 

  As for the best part of my meal plan, Shakeology of course!  I love that I have a meal that is not only delicious, but that is quick to make, healthy to drink, and gives me my energy and curbed cravings that I need throughout the day.  A recent survey has been released about Shakeology.  This shows just how effective Shakeology is.  It is not filled with hidden ingredients and additives.  It is an all natural shake that you can consciously drink, knowing that it is providing you with your daily dose of nutrients.

 

Many people hesitate to try Shakeology because they don't want to invest in a month supply, even though there is a money back guarantee.  So, I decided to purchase a box of individual packets to sell for people who maybe just want to give it a try for a few days.  There is also a GREAT 3 Day Shakeology Cleanse if you are looking to lose weight quickly but in a healthy way.  I'm thinking of doing another 3 Day Cleanse next week so if you are interested and want to give it a try with me, message or email me!

 

 Ok on to my TurboFire update.  So, I absolutely LOVE TurboFire. I can’t believe I am already done with week 5 with Chalene. This is my first workout with Chalene and couldn’t be happier with it. TurboFire is more of a dancing type, high intensity workout. She makes it fun and the workout goes quick.



Overall, things are going pretty well here.  My big goal is to consistently stick with my healthy lifestyle so that I don't over indulge throughout the holiday season, which is so easy to do!  If motivation, support, and accountability are something that you need to help you get through the holiday season, contact me about joining my Holiday Survival Guide Group beginning Monday, December 2nd.  Don't think that you won't be able to enjoy the holidays.  I will help you create a healthy balance between making good choices and still being able to indulge in your favorite holiday treats!

Let's start the next week off right!

XOXO,
SJB
Independent Beachbody coach

Now I am Betty Crocker

All of my friends and family know that I can NOT cook for the life of me. I felt horrible for my husband because we would have Mac & Cheese, grilled cheese sandwiches, frozen pizza, anything you could think of that was easy and quick to make, we ate it. I was not a cook or baker when we met and remained the same when we got married. My husband comes from a family where his mother makes a meal for 15 when there is only 5. So much left over for the next week. So, here my husband comes from his home with his parents with endless amounts of food, to living with me where we have nothing but 9 year old food.

I wanted to be that wife who provided fulfilling meals for my husband. Soon after, my husband took over the cooking.

Once I  enrolled in my first clean eating group with my amazing coach, Melanie, she had endless amounts of recipes on her blog. I was overwhelmed. Thought to myself, "How am I able to make these healthy meals, if I can't cook PERIOD." After sifting through them and picking out the easiest to start, first recipe I tried was the Shakeology protein balls. I would like to share this recipe with you because my husband and I, LOVE these. These are great for sweet tooth cravings. My husband eats them as a small snack.

Shakeology Power Balls: No Bake Chocolate Peanut Butter Shakeology Balls

 

 

 

Ingredients: 

 

 8 tablespoons PB2, (low fat, high protein powdered peanut butter)

3 tablespoons Natural Peanut Butter

½ cup Shakeology

3 tablespoons raw honey

½ cup quick oats

Directions:

Mix PB2 with water until it is a paste like consistency. Mix all ingredients, including PB2 mixture together in a mixing bowl. It may take some time to blend all of the ingredients together. If it’s to sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture.

Next, roll mixture into small individual balls and place on a wax sheet. Makes about 12 balls, 1 oz each. Put them in the freezer until firm.

(These taste even better when made with 6 tbsp of PB2 and ½ cup of natural peanut butter, but the calories and fat are higher. If you find the recipe above is too chalky tasting, add the extra peanut butter.

 These are a HUGE hit at our house. Let me know how you liked them.

 

Thanks for stopping by!

 

XOXO,

SJB