Tasty Tuesday: Pumpkin Chai Shakeology

If you follow me on Facebook, you may have seen me post last week that I have become *obsessed* with Chai tea. It has replaced my daily cup of coffee. Imagine then how excited I was to find a fall Chai Shakeology recipe! Mmm! Had to share! ;)

INGREDIENTS:

1/2 cup brewed unsweetened black chai tea, cooled
1/2 cup water
1/2 cup 100% pure pumpkin puree, canned or fresh
1 scoop Vanilla or Chocolate Shakeology (or 1/2 scoop of each)
1 tsp. raw honey or pure maple syrup
1/4 tsp. ground cinnamon
1 dash ground nutmeg
1/2 tsp. finely chopped ginger
1 cup ice

DIRECTIONS:

1. Place tea, water, pumpkin, Shakeology, honey, cinnamon, nutmeg, ginger, and ice in blender. Cover.
2. Blend until smooth.

ENJOY!

INSANITY // Week 2 Plan & Progress Report

Hello Monday! Where is September going?! Seriously! Fall is officially here in our house. We put up our decorations last week and love the cozy feel it gives. Life is in full swing with school, Bible study, gymnastics and all the other activities our family has going on. With the busy hustle and bustle of life, it is important to have a plan to stay on track with your health and fitness goals so you don't fall off the wagon, because we all know that is easy to do too.

I just finished my first week of INSANITY, and I am feeling great! The first day I had to take a fit test. This was a twenty-five minute test, involving eight different moves. I had to try and see how many of each move I could do in one minute. I will repeat this test every two weeks to track progress.

I remember My Hunter doing the first fit test and watching him sweat buckets during, so I knew in advance that this was still going to be a workout.

Move:

1. Switch Kicks - 48
2. Power Jacks - 54
3. Power Knees - 109
4. Power Jumps - 30
5. Globe Jumps - 10
6. Suicide Jumps - 21
7. Push-Up Jacks - 20
8. Low Plank Oblique - 38

The rest day I had yesterday couldn't have come at a better time though. I was starting to feel tightness in places I haven't in a long time.

Week 2 is about to start as I sit here drinking my E&E getting ready to start my Cardio Power and Resistance workout.

I created a vision board last Monday night, and I track my progress there. It is the best feeling to go to bed at night and cross off another successful day. Even better was taking down the "Week 1" sticky note!

Last night I snuggled up on the couch after getting the kids in bed with a cup of tea and my favorite show playing and started planning out my meals for the week. Here is what is on the plan. It's not set in stone. If something comes up, or I just don't feel like eating a certain meal, I will change it. But a lot of my meals are repetitive. I find things I like and I am okay eating them again and again.

Monday -
Breakfast - Proatmeal with berries, almonds and rice milk
Snack - Shakeology (2 scoops)
Lunch - Venison Burger Salad and berries
Snack - Carrots and hummus
Supper - Grilled Salmon with asparagus and squash

Tuesday - 
Breakfast - Yogurt Bowl
Snack - Shakeology (2 scoops)
Lunch - Grilled Chicken Salad
Snack - Tuna Salad in a tomato
Supper - Flank Steak, baked potato, and asparagus

Wednesday - 
Breakfast - Fruit and Cottage Cheese
Snack - Shakeology
Lunch - Venison Burger Salad and berries
Snack - Cold Cut Platter
Supper - Chicken Stir Fry

Thursday - 
Breakfast - Shakeology
Snack - PB&J bread and cottage cheese
Lunch - Venison Burger Salad and berries
Snack - Tuna Salad in a tomato
Supper - Crockpot Chicken

Friday -
Breakfast - PB&J toast and cottage cheese
Snack - Shakeology
Lunch - Grilled Chicken Salad
Snack - Cold Cut Platter
Supper - Pizza Braid

Saturday -
Breakfast - Egg White Breakfast Wrap
Snack - Shakeology
Lunch - Grilled Chicken Salad
Snack - PB&J toast with cottage cheese
Supper - Venison Meatballs and pasta

Sunday - 
Breakfast - Shakeology
Snack - Apple and cashews
Lunch - Tuna Salad
Snack - Cold Cut Platter
Supper - Grill Burgers

There we have it! This is my plan. Bring on week two!! Remember that you can follow along weekly right here on the blog and daily over on my Facebook page. I have a new recipe I will be sharing here tomorrow and hope to get one or two other posts in this week yet with tips, ideas and motivation.

Make it a great Monday, friends!

Coming Soon... P90!

Beachbody just announced that they would be coming out with a NEW workout program on September 23rd... my birthday! :-) I always love when a new program is released! I have heard so much about P90X and P90X3, but honestly I have never tried any of Tony Horton's programs. I have heard that they are pretty tough, which is why I was even more excited when I discovered he created this program... a program for beginners, a program for those just getting started with their fitness journey, a program for people like you and me! P90 will be great for those that maybe have wanted to get into strength training but just haven't yet. He designed P90 for those that need a good foundation in order to advance to more extreme workouts.

Who is P90 for?

• Anyone who wants to lose weight but doesn't want a hardcore workout.
• Anyone who wants to build or tone their muscles.
• Anyone who wants to get in good shape and wants a place to start.
• Anyone who has been injured previously and wants to build their strength back.
• Anyone who wants to improve their health but avoid injury.

What is P90?

P90 is simple cardio, simple workouts for 25-45 minutes a day, for 90 days to totally transform your body and health. This program is not high-intensity and there is no pounding of your joints. P90 also has a modifier that you can follow along with. Included in this program is a simple nutrition guide that will help you determine what to eat in order to properly fuel your body and clean up your diet.

When is P90 available for purchase?

The release date is Tuesday, September 23 through a Team Beachbody Coach, which is ME!

What is the cost?

The price of the challenge pack is on SALE for $160 {regular $180}. The best part is that when you purchase the challenge pack, the program (fitness) plus the Shakeology (nutrition) come together, and you save $$$!

This includes:

* the workout DVD's

* a nutrition guide and meal plans

* 30 day supply of Shakeology

* exclusive access to the private Facebook group

* daily coaching and tips from me

* daily accountability and support of the group

* continued support from me even when the challenge is over so we can continue to work towards your goals.

How do I get it?

While I would love for you to purchase this program, I do want to make sure you don't just buy it and throw it to the side where it is going to collect dust. I want you to have a plan so that you will succeed with this! My job as your coach is to support you. I want to make sure you understand the meal plan and will help motivate you through this journey.

What is a test group?

The P90 ELITE Test Group

This group is a private, online Facebook group where only the members in the group can see what is being posted. I will help you set goals, meal plan, and get the best possible results. Each day you will log into our group for the post of the day, recipe ideas and motivation. This is YOUR time! But any fears aside and realize you CAN do this! I am here to meet you half way! 

The requirements are that you purchase the P90 Challenge Pack through me as your coach. You first need to complete an application to be considered for a spot, and then I will touch base with you giving you more details. 

There is LIMITED space, so be sure to complete THIS APPLICATION now and you can join my elite test group here -----> ELITE TEST GROUP.

Citrus Baked Chicken with Glazed Carrots

Wednesday night I cooked up a meal from my Insanity book. I wasn't sure what the family would think of it, but they tried it and gave two thumbs up as they gobbled it down. I, personally, was worried about the honey-glazed carrots, because I am not a big fan of honey {I know, I know... who doesn't like honey?!} but it's a keeper from me too! Give it a try, and let me know what you think. 

So far, so good on my Insanity journey. Today is day 5 of 60. Monday I will be posting a week one progress update here on the blog to share my thoughts with you all. Have a great Friday, friends!

{Makes 1 serving}

INGREDIENTS:
5 oz. raw boneless, skinless chicken breast
1 tsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
1/2 tsp. paprika
Sea salt and fresh ground black pepper {to taste; optional}
2 medium carrots, sliced, cooked, hot
2 tsp. raw honey

DIRECTIONS:

1. Preheat oven to 375 degrees F.
2. Place chicken in small, ovenproof dish.
3. Drizzle with oil and lemon juice; sprinkle with paprika. Season with salt and pepper {if desired}. 
4. Bake for 15 to 20 minutes or until center is no longer pink and juices run clear. 
5. Drizzle carrots with honey.
6. Serve chicken with carrots on the side.

TIPS/MODIFICATIONS:

For a 400-calorie meal: Add 1/2 cup cooked brown rice on the side.

For a 500-calorie meal: Increase chicken to 6 oz. and add 3/4 cup brown rice.

NUTRITIONAL INFORMATION {per serving}: 

Calories: 303

Total Fat: 9 g

Saturated Fat: 1 g

Cholesterol: 91 mg

Sodium: 517 mg

Carbohydrate: 26 g

Fiber: 4 g

Sugar: 17 g

Protein: 32 g

Guilt-Free Oatmeal Cookies

I had some extra kiddos over yesterday, so while they were outside playing, I decided to whip up a delicious little afternoon snack for them. These are quick and healthy. The fact that the kids came back for thirds, and begged for fourths, must mean they approved. ;)

Yields: about 48 cookies

INGREDIENTS:

4 tbsp coconut oil, melted
1 cup honey
1 tsp. baking powder
1/8 tsp. sea salt
1/2 tsp. ground cinnamon
1/4 tsp. ground cloves
2 eggs, room temperature
1 tsp. vanilla extract
1 3/4 cups whole-wheat pastry flour {or white whole-wheat flour}
2 cups rolled oats

DIRECTIONS: 

1. In a large mixing bowl beat coconut oil, eggs and vanilla extract. Add in baking powder, cinnamon, cloves and salt.  Beat until combined, scraping sides of bowl occasionally. Add in the honey and mix until combined. Beat in as much of the flour as you can with the mixer. Stir in any remaining flour. Stir in rolled oats.
2. Drop dough by rounded teaspoons 2 inches apart onto an ungreased cookie sheet. Bake at 375 degrees for 8 to 10 minutes or until edges are golden. Cool on cookie sheet for 1 minute. Transfer to a wire rack and let cool.

ENJOY! 

Insanity // Week 1 Plan

After doing PiYo, I am ready to start something a little more intense. We have had INSANITY at our house for months now, and I have joined in with My Hunter whenever he worked out with it on the weekends. I decided I wanted to commit to doing this workout program from beginning to end and experience the whole thing. I want to see what kind of results I can get if I commit 100% to this program. I feel like I have been back and forth with my eating lately, and I am ready to get back on track, back into a routine. 

What is it? 
INSANITY is a 60-day, cardio-based, total-body conditioning program that’s pretty intense. Fitness expert Shaun T drew on his collegiate track-and-field training, plus his subsequent years of experience as an elite trainer, to create a program that takes total-body conditioning to an extreme level. INSANITY is the pinnacle of cardio training. 

Why is it effective?
Interval training allows you to beat the “stress adaptation response,” which is what happens when your body gets used to exercising at one level of exertion and stops improving. An interval workout includes a set where you perform at your maximum, followed by one of lower intensity, with the cycle repeated to achieve a cumulative effect.

INSANITY uses MAX Interval Training, which replaces your moderate-intensity exercise with maximum-intensity exercise, and your short intervals of intensity with short periods of rest. Adding high-intensity exercise, during which your heart rate increases to 80% or more of its maximum capacity, forces your body to use fast-twitch muscle fibers not normally engaged in cardio exercise. These fast-twitch fibers continue burning extra fuel even during lower-intensity exercise.

This program’s high-intensity activity is likely to have you working out at over 85% of your maximum capacity, instead of the lower rate recommended in other programs. As a result, you’ll experience faster increases in fitness and more efficient burning of carbohydrates and fat—as much as 1,000 calories per hour. 

What equipment is needed? 

I love that you use only the power and resistance of your own body to amp up your cardio, lower your body fat percentage, and sculpt your muscles. You don’t need any gear other than water, a towel, and your own strength of purpose.

Week 1 Workouts:
Monday - Fit Test
Tuesday - Plyometric Cardio Circuit
Wednesday - Cardio Power & Resistance
Thursday - Cardio Recovery
Friday - Pure Cardio
Saturday - Plyometric Cardio Circuit
Sunday - Off

I am ready to start this morning, and I refuse to let the busyness of fall and getting back into school, along with all our other activities and obligations ruin the goals I have for my health and fitness. Who's with me??? I am starting a brand new transformation group on October 6th! More to come on that soon, but if you are interested, be sure to contact me now to reserve your spot on the list!

Caramel & Sea Salt Shakeology

If you have been following me for any amount of time then you know by now that I have quite the sweet tooth. Since I started drinking Shakeology two years ago now, that has helped tremendously. When I came across this recipe about a month ago, I knew I needed to save it to have on hand for when my cravings hit a peak. I adjusted the recipe to fit my tastes, so know that you can do that too. I am guessing this would be amazing with Chocolate Shakeology, so I will be trying that soon.

This hit the spot, and I am not going to lie when I say I went and hid in my room to drink this. My kids usually take sips of my daily drink, but I wasn't allowing that this time. ;)

Caramel & Sea Salt Shakeology

Ingredients:

• 1/2 cup rice milk {or whatever milk you use}
• 3/4 cup water
• 5 ice cubes
• 1 tsp caramel extract
• A dash of Pink Himalayan Sea Salt
• 1 scoop Vanilla Shakeology

Directions:
Blend well and enjoy!

10 Tips for Better Workouts

Sticking to a fitness program and living a healthy lifestyle can sometimes be just plain tough. As a busy mom of three, I totally feel this way at times between trying to keep the house clean, take care of the kids, prepare meals, etc. Sometimes the last thing I want to do is get in a workout. BUT, I have seen how beneficial this is both for me and my family; it's totally worth it!

This is why I wanted to share ten tips with you that I have found helpful when I am feeling burned out. Hopefully one or more of these will help you too.

1. Wake Up Early :: Tell yourself the night before that you will be waking up early and that sleeping in or hitting snooze is not an option.
2. Warm Up :: Your muscles need time to warm up in order to prevent cramps or injuries.
3. Get Enough Sleep :: How many hours do you need each night? Figure that out and make sure you are in bed on time.
4. Make a Daily Schedule :: There is an old saying, "If you fail to plan, then you plan to fail" and I have found it to be very true. Schedule your workouts. Start meal planning and prepping. Be as prepared as you can for your week ahead.
5. Eat Well :: You can work out all you want, but if you aren't eating well, you are not going to get very far. Be sure to be eating a well-balanced diet.
6. No Excuses :: Keep your overall goal at the forefront of your mind. Stick with it; you can do this!
7. Drink More Water :: To figure out how much water you need, take your body weight, divide that number in half and drink that number in ounces daily. Drinking enough water helps you feel energized, clear headed and refreshed!
8. Take Needed Breaks :: Schedule in your rest days. Your body needs these to recuperate.
9. Vary It Up :: Falling into a routine of doing the same thing day in and day out can make you want to skip your workout. Vary your workout, playlists, and/or your post workout reward.
10. Tell yourself you can do this. :: You have to believe in yourself. Don't give up.

My Favorite Month

Hey everyone! I hope you enjoyed your extra long weekend!

I am pretty excited over here that September has started. It is my favorite month, hands down. Fall is in the air, sweaters and boots will be coming out, baking will start, candles start burning... so much to love!

I like to look at my month before it starts and make goals. I thought I would share some of what will be happening for me in September.

1. Fall decor will be coming out! It is my favorite time to decorate the house. You can put things up in September and they can stay up through November! {I am not one of those people that decorates super early for Christmas.}

2. We will be getting outdoors. Walking daily is what I am hoping. I love the cooler temps. and want to soak it all up before snow season starts.

3. Head to the Farmers' Market. I want to start eating more of what is in season. We went to the farmers' market for the first time here a couple weeks ago and really enjoyed it. I want to get there again and start buying locally.

4. Have a date night. I would like to have more than one, but it's hunting season, my friends. I am aiming for one. That's a realistic goal. ;)

5. Buy a new candle. I am craving a new fall scent. Bath and Body Works has some great ones. Now to decide which I want.

6. We will celebrate my birthday this month too. Nothing big or fancy. Just some time with my fam. is all I want.

7. Read one book. Currently this is the one on my nightstand. I am really enjoying it. My friend has number 2 and 3 of this series and said they are just as good, so I will probably continue on with this.

8. Finish PiYo. I have month one down. One month to go. Really enjoying it!

9. Be committed to our school year. We started last week and it went really well. Now to keep up this momentum. 

Your Turn!

• What are you looking forward to this month? 
• What is one goal you have?
• Do you have a favorite fall recipe?