Lemon Protein Bars

So I would have never even thought to make this recipe.  But a challenger in one of my groups made them and said they were amazing!    If you try them  keep me posted on how it goes!!!

 

Ingredients:

•1 cup oat flour

•2 scoops vanilla whey protein

•/14 tsp salt

•1/2 tsp baking soda

•2 quart mix crystal light (without aspartame)

•4 egg whites

•1/2 cup splenda, ideal, truvia

•8 oz jar of baby food applesauce

•4 oz water
 

Directions:

•Preheat oven to 350

•Mix oat flour, vanilla whey protein, salt, baking soda, crystal light in a large bowl.

•Mix egg whites, Splenda and applesauce in another bowl.

•Add wet ingredients to dry ingredients and mix together.

•Spray 8x8 Pyrex dish with non stick cooking spray.

•Pour into dish

•Bake 23 minutes
 

It makes 16 squares and 2 squares is a serving.
Calories:  86, Carbs:  10 g, Protein:  9 g

XOXO,
SJB
Independent Beachbody Coach

Chicken, Cucumber and Avocado Wrap!

I have been wanting to try some new things with avocados but I get weird about new things. I found this recipe that another coach created & gave it a shot. It was amazing!!!!

 

Ingredients:

• 1 lb cooked chicken (shredded with a fork)
• 1 cucumber sliced thin and cut 4 ways
• 1 Avocado (chopped)
• 3/4 cup Plain Greek Yogurt
• 1/4 chopped onion
• 1 small bunch cilantro chopped
• 1 small sliced tomato 
• 2 tsp lemon juice
• 1/2 tsp crushed black pepper
• Dash of Himalayan salt 
• 1 whole wheat wrap

Directions:

1. In a medium bowl, mix cucumber, Greek yogurt, onion, lemon juice, dash of black pepper and salt, and cilantro together and set aside
2. Heat wrap for 10 seconds in microwave and lay out
3. Add cucumber mix onto wrap, then add 1/4 of chopped Avocado, tomatoes, and 3 oz shredded chicken. 
4. Roll up into wrap and enjoy!!

I am using this meal during my ChaLEAN Extreme & Brazilian Butt Lift hybrid program! This healthy Chicken, cucumber, and avocado wrap can be used for lunch or dinner! 

XOXO,
SJB
Independent Beachbody Coach

PiYo

SO EXCITED for Chalene Johnson's new workout ~~ PiYo!!! It will be released in JUNE!

~~>WHAT IS IT?! 

It's a high-intensity, low impact workout for a new kind of STRONG. Chalene Johnson took the very best Pilates and Yoga inspired moves and cranked up the speed to give you a full throttle body strength training, cardio, sculpting, functional strength, core work, BOOTY work, and flexibility training, all at once. PiYo packs it ALL into each workout so you can build lean muscle mass, as your burning crazy calories!!! 

Chalene Johnson is PROOF that you do not have to spend hours at the gym, lift crazy heavy weights, and really kill yourself in order to build leaned, toned muscle!!!

Do you want to be FIRST to hear about Piyo?!! 

EMAIL ME TO GET YOUR COPY FIRST!

***IT WILL SELL OUT just like the 21 Day Fix did so get on it!!! I will also be hosting an EXCLUSIVE PIYO TEST GROUP as soon as it's released!

 

 

 

 

XOXO,

SJB

Independent Beachbody Coach

Slide Into Summer with Beachbody’s Hot Deals

 

I am  going INSANE over the June Challenge Pack Promotions from Beachbody. This month is all about Shaun T. Shaun T is the creator of Hip Hop Abs and a former track and field star. What that means for you is fantastic music, a cardio workout like nothing you have ever seen before and core training that is essential to stability in the saddle. All of this without ever doing a single crunch!

 

Shaun T’s Insanity Challenge Pack Promotion:

It's really pretty simple. If you want to transform your body and your level of fitness in just 60 days, you don’t want to miss out on Insanity. You will push yourself to the limits with this extreme cardio challenge using JUST your own body weight. That’s right! You won’t need any weights or equipment. Insanity works by using Max Interval Training-long bursts of high-intensity exercises, followed by shorter period of rest.

 

What’s Included?

Month 1 includes 5 workouts, about 30 minutes a day
Month 2 includes 4 workouts, 45-60 minutes a day
Plus the Cardio Core & Balance Bonus Workout with sports specific drills to further improve your athleticism

 

 

Challenge Pack Price: $205 $160. A $115 Savings off purchasing each item separately. When you order from me, I will send you "The Start Here Diet" by Tosca Reno.

 

Shaun T’s Dance Party Challenge Pack Promotion:

If you are still looking to add a little Shaun T to your fitness program but are not ready to go Insane, then Shaun T’s Dance Party is the program for you. Dance Party includes 4 cardio intense workouts (30-40 minutes each) plus and an additional ab workout that will leave you wanting to put on your party clothes and rock it!

 

Challenge Pack Price:  $160 $140. A $50 Savings off purchasing each item separately.

 

 

What is a Challenge Pack? 

A Challenge Pack is the program of your choice, a nutrition guide PLUS a 30 day supply of Shakeology, Beachbody’s SuperFood Smoothie. A Challenge Pack also includes a 30 day Club Membership to Team Beachbody and FREE shipping.

In addition, when you buy a Challenge Pack from The Athletic Rider and Leah Hinnefeld, you get your coaching and guidance at no additional charge. That’s right! You get access to a personal trainer, certified by the National Academy of Sports Medicine for FREE.

 

What if you are not sure which program is right for you?

That’s EASY! Just CONTACT ME for a free fitness consultation so we can work together to select a program suitable for your current fitness level and future fitness goals.

Family Vacation: how healthy was I?

Ahhhhh it’s so nice to get back to the groove of things after being gone for a bit. We went on out annual family vacation to Gulf Shores, AL. We had a blast. Family of sting rays were in the ocean the first couple of days, did some outlet shopping, my nephews came home with new pet crabs. Ate at our normal places but also tried some new ones as well. I am not a seafood eater, so kept it to wraps & grilled chicken mostly.

My goal vacation week was to continue my workout plan and keep up with healthy eating.

My workouts did not go as planned. Our condo was too small and I was super distracted when I tried to do them. So I scratched those this week and took many walks on the beach and outside the planation. My husband and I tried to average 4 miles a day.

Oh my goodness would I love to go back and change my eating this past week. My body is making it loud & clear that it didn’t like anything I ingested. I was off to a good start and then picked a few fries off others plates & the daiquiris didn’t help either. I just didn’t have the discipline this trip as I do at home because all the extra candy & snacks are not available. When I treated myself, I kept telling myself that I am on vacation & I earned it. On another, I will be in Vegas in 2 weeks for a Beachbody conference.

SO,  the 3 Day Shakeology Cleanse is on.

XOXO,

SJB
Independent Beachbody Coach

 

 

 

ChaLEAN Extreme & Brazilian Butt Lift Hybrid: Week 1-4

Stella joining in my workout with her cone!

I have been a slacker on my updates! I am sooooo sorry, but happy to be back. It’s been a crazy month. So why did I decide to do these 2 programs together? I bought BBL back in 2012 while I was up at 3AM with the flu & saw the infomercial. I lasted 2 weeks and put it back on the shelf. I bought CLX back in October & haven’t had the chance to bust this one out yet. So basically, with the strength training from CLX & the booty workouts from BBL I figured this would be a great combo along with wiping the dust off them as well. You can pretty much pair any Beachbody programs to make it a hybrid, but I like to make sure they go hand in hand and make sense with what my goals are that I am trying to reach. My body is still transitioning the fat into muscle.

MY GOAL:  I don’t want to lose any weight but I do want to lean out and of course have Carrie Underwood legs…as does everyone else. J

Below are the workouts for the CLX Burn Phase & a mix of BBL workouts. I will admit, I didn’t do every single workout as scheduled. Our dog had surgery so we were tied up with keeping a close eye on her along with not sleeping and the 5AM alarm quickly turned into a snooze for me. Major props to all the mama's out there. I don't know how you do what you do.

Week 1:

·         Monday: CE Burn Phase 1
·         Tuesday: BBL Bum Bum
·         Wednesday: CE Burn Phase #2
·         Thursday: CE Burn Intervals & Ab Burner
·         Friday: CE Burn Phase #3
·         Saturday: BBL High & Tight
·         Sunday: Rest day

Week 2
·         Monday: BBL Sculpt
·         Tuesday: BBL High & Tight AND Tummy Tuck
·         Wednesday: CE Burn Phase #2
·         Thursday: BBL High & Tight AND Cardio Axe
·         Friday: CE Burn Phase #3
·         Saturday: CE Burn it off & Recharge
·         Sunday: Rest day

Week 3

·         Monday: CE Burn Phase #1
·         Tuesday: BBL Cardio Axe & Bum Bum
·         Wednesday: BBL Sculpt
·         Thursday: CE Burn intervals & Ab burner
·         Friday: CE Burn Phase #3
·         Saturday: BBL High & Tight AND Tummy Tuck
·         Sunday: Rest day

 

Week 4

·         Monday: CE Burn Phase #1
·         Tuesday: BBL Bum Bum AND Tummy Tuck
·         Wednesday: CE Burn Phase #2
·         Thursday: BBL High & Tight AND Tummy Tuck
·         Friday: BBL Sculpt
·         Saturday: CE Burn it off & recharge
·         Sunday: Rest day

I really love CLX. Before I started the program I bought 8 & 10 pound weights, I feel before this program is done I will need to increase again which means this girl is getting STRONGER!!!

Brazilian butt lift is AMAZING. It may feel & look funny while you’re doing these workouts but they really do work. You can feel the soreness in your booty the next day. When Leandro was creating the program, he wanted every muscle in your rear to get worked during that time. One of my favorites is cardio axe. You are dancing the entire time, while increasing your heart rate.

Meal plan 1 year ago.

 

Meal Plan:

I attempted new things the first week of this program & couldn’t do it. Here is what a typical day looked like for me during the BURN phase along with BBL.

Breakfast: 4 scrambled eggs, ezekeil toast, glass of milk
AM Snack: Rice cake & 2 slices of turkey
Lunch: Shakeology w/ Almond Milk
PM snack: Peanut butter fudge power bar
Dinner: ranged anywhere from steak fajitas to buffalo chicken wraps to pizza

I stuck to the same snacks throughout the 4 weeks. I am a creature of habit and makes it easy when I go to meal plan & pack my snacks for the week for work.

How my body is feeling:

 feel GREAT! I can feel my body changing and getting stronger. I am hungrier then I was before. When that happens I just grab something that has protein.

With going on vacation next week, I feel really great & I am impressed with how I look & feel compared to a year ago when I was still working with a trainer. It’s hard to believe how far I have come with myself since I have been working with Beachbody programs. I was the typical person who always said that these types of programs DO NOT WORK. I have given up on them 2 years ago & thought I would be in that same place again. It’s all in the mind and the motivation AND determination.

 

You can make it happen. I believe in you. If I can do it, I truly believe anyone can do it. With me as your coach, you have all tools you need. I am ready to be there by your side and transform you life.  If you are ready to join me in my next accountability group, fill out the application below. 

https://sarahbender.wufoo.com/forms/accountability-group-application/

XOXO,
SJB
Independent Beachbody Coach

Slow Cooker Apple Cinnamon Oatmeal

I typically prefer, and look forward to, my Chocolate Shakeology for breakfast each morning; however, I came across this  slow cooker oatmeal recipe from Skinnyms and it is delicious!  It takes less than 5 minutes to put together before heading to bed, and it's ready when you wake up, not to mention the wonderful smell!  Try it out and let me know your thoughts!

 

 

 

**Note: This recipes is for 1 serving, so, if you want you entire family to enjoy, add to each ingredient accordingly.

 

 

 

Ingredients:

• 1/2 cup old fashioned  (be sure you are not using quick cooking oats)

 

• 1/2 tsp. ground cinnamon

 

•1/2 tsp. vanilla extract

 

• pinch salt

 

•2 cups water

 

• Enough water to fill Slow Cooker about 1/4 of the way full

 

• 1/2 small apple, chopped

 

• sweetener of choice, to taste (optional)

 

 

Directions:

1.In a small heat-proof bowl, stir oats, cinnamon, vanilla, and salt.  You have the option of either adding the apples at this point, or waiting until the morning after it is done cooking.

 

2.Pour two cups water over the oats.

 

3.Fill Slow Cooker about 1/4 to 1/2 of the way full with water.  Add the heat-proof bowl with the oat mixture to the Slow Cooker.  The bowl with the oats/cinnamon/vanilla has water in it, and also sits in the slow cooker surrounded by water.  The water level should come to almost the top of the bowl.

 

4.Turn the Slow Cooker on low for 7-8 hours overnight.  Using a large spoon, remove the bowl from the Slow Cooker (Obviously, the bowl will be very hot!).  If you did not add the apples before cooking, do so now.

 

5.If you are doing so, add the sweetener of your choice.


ENJOY!

XOXO,
SJB
Independent Beachbody Coach