3 Day Refresh Cleanse Starting Tomorrow!

I am so excited to be starting the 3-Day Refresh Cleanse tomorrow! I know so many people have gotten AMAZING results, so I am looking forward to getting some myself! I think it will be a great way to kick start my health before my upcoming 21 Day Fix Challenge Group starting on March 2. The awesome part is that I get to eat REAL food and drink delicious shakes. No starving myself at all! I am going to be really dedicated to this and I will keep you updated on my results. I also still have a few openings in my upcoming 21 Day Fix Challenge Group, so if you are interested, be sure to contact me (247fit4u@gmail.com) as soon as possible so that I can get you set up and ready to go! It is going to be so much fun and really inspiring for sure! Check back for my Refresh updates!

Tiramisu Shakeology

Valentines Day is tomorrow! Looking for a sweet, healthy treat to share with your loved one? Give this shake a try! You won't regret it :)

Total Time: 5 min.

Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup brewed coffee, chilled
1 scoop Vanilla Shakeology
1 Tbsp. mascarpone cheese (or part-skim ricotta cheese)
1 tsp. unsweetened cocoa powder
½ tsp. pure rum extract
½ cup ice

Preparation:
1. Place coffee, Shakeology, cheese, cocoa powder, extract, and ice in blender; cover. Blend until smooth.

Join My Upcoming Challenge Group!

21 Day Fix Program Review and 21 Day Fix Extreme Preview!

    
     There is a new Beachbody program coming out this February! It is called the 21 Day Fix Extreme. Last February, the 21 Day Fix was the new program that sold out almost immediately. After seeing the INCREDIBLE results people were getting I became really interested in this program. The unique portion control containers really caught my attention. I decided to give this one a try and learned a lot from it. Here is my review of the original 21 Day Fix program:

     If you have reached a plateau, are struggling with your nutrition, or just want to get quick results for an upcoming event that has been getting closer each day, this is the perfect program for you. In 21 days, you could get beach-ready for a vacation or look drop-dead great at your upcoming reunion. The trainer, Autumn Calabrese is really motivating in all of the workouts. There are seven different workouts for each day of the week. Having such a great variety of workouts prevents you from getting bored and keeps your body guessing. Nervous about not being able to keep up with Autumn and her crew? No worries! They have a modifier in every workout so that you can get it done and still get the results you want. All you have to do is follow the nutrition guide which will teach you how to use your portion control containers and do one 30-minute workout per day. Here are the workouts you will get:

1. Upper Fix. This workout uses simple and effective targeted resistance training to shape your chest, back, shoulders, arms, and abs. 
2. Lower Fix. This workout uses some resistance as well. The result of this one is that it will firm and tone your entire lower body while you blast fat and burn calories.
3. Total Body Cardio Fix. This is a routine that all uses some resistance but in a cardio mix. It will keep your heart rate up and your metabolism revved high long after the workout is over.
4. Cardio Fix. This is a great workout for all of you cardio lovers! Even if cardio is not your thing, the benefits from this workout make it so worth it! It will get your heart pumping and your body moving as you melt away the pounds.
5. Pilates Fix. This one is a great workout that will strengthen your core, elongate your muscles, and firm your hips and thighs. 
6. Yoga Fix. This workout not only feels amazing, but also improves your balance, flexibility, and strength as you relax your muscles.
7. Dirty 30 workout. This one uses some resistance and consists of 4 rounds of fat-burning exercises that help carve out a leaner, stronger physique.

     Also, you will get a 10 minute ab workout that works wonders! It definitely works your core to shrink your midsection quickly! One more surprise...if you order this from a coach (I am a coach if you don't have one), you will get Plyo Fix, a hardcore, fat-shedding workout that uses basic plyometric movements to get you fit fast. 

     Now I am sure you are wondering how the nutrition works. Here is my quick explanation:

     Forget about ounces, cups, and calories. There are seven color-coded containers and a Shakeology shaker cup that will give you exactly the right portions every time, so you never eat too much or too little. Fill them up with as much food as you want—if it fits, you can eat it!

The containers:

     Green—Vegetables
     Purple—Fruit
     Red—Protein
     Yellow—Carbohydrates
     Blue—Healthy Fats and Cheese
     2 Orange—Seeds and Oils
     Shakeology Shaker Cup—Drinks

     The nutrition is explaned in the step-by-step Nutrition guide. Don't worry there is also a program guide to explain the whole program and give you the schedule for your workouts. You will also get a 3 Day Quick Fix that you can use at the end of your 21 days to maximize your results.

     If you are interested in giving the 21 Day Fix a try, this is your lucky month! It is discounted! Here is the link to my website: www.beachbodycoach.com/247fit4u (all you need to do is click shop and then go under the January promotions and you will see it). 

     For more information feel free to contact me. I want to share the support and motivation that helped me with my weight loss. Therefore, if you want a free coach and to join a free support group of challengers who have goals like you, I would love to be a part of your journey.

     Now, if you would like to see the preview of and be one of the first to hear when the 21 Day Fix Extreme program is released, go here and sign up: www.21DFExtreme.com?referringRepId=435739.

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Chalean Extreme

I saw great results with this program! These workouts are no joke, but the energy and accomplished feeling you get from them are priceless! This workout program is probably my all-time favorite. I also am drinking Shakeology to give myself the dense nutrients I need to complete these workouts and get awesome results (plus, who doesn't like drinking a delicious shake every day?).  

Here is my quick review of the Chalean Extreme program:

The mix of resistance training and extreme cardio gets you great results in 90 days. The trainer in this program is Chalene Johnson. She is super motivating and really inspires you to work hard and get the results you want. 

You will get two demonstration videos to watch prior to beginning the program. Do not skip them! They will help you tremendously by showing you the proper form and technique you need to stay safe and get results. There are 3 phases of this program: the Burn Phase, the Push Phase, and the Lean Phase. Here is a breakdown of each phase

 Phase 1: Burn 

This is your first phase and the focus is to jump start your  metabolism. This is where you will be introduced to resistance training and proper form and technique.  In these moderate training workouts, you'll work your upper body and lower body using the Lean Phasing technique to help you see results every 30 days. The goal is to lift relatively heavy, but do more reps. The resistance training workouts used are:

• Burn Circuit 1
• Burn Circuit 2
• Burn Circuit 3

Phase 2: Push 

This is your second phase and the focus is to push beyond your comfort zone safely to build the muscle you need to burn the fat. In these workouts, you are going to lift heavy, but with fewer reps. You will definitely sculpt some lean muscle during this phase! Chalene really motivates you during this phase to push yourself, so you get fast results.

Resistance Training Workouts:

• Push Circuit 1
• Push Circuit 2
• Push Circuit 3

Phase 3: Lean 

This is your third phase, the final phase of the program. This phase is where you will really melt the fat with new routines and dynamic moves. In these workouts, you will use heavy weights AND do more reps! It is a real challenge, but it is totally worth it! This phase is specifically designed to lean you up and deliver major changes to your body.  

Resistance Training Workouts:

• Lean Circuit 1
• Lean Circuit 2
• Lean Circuit 3

In addition to the 3 resistance training workouts in each phase, Chalene has you do 2 cardio workouts, 1 stretch routine, and 1 ab routine each week. 

Cardio workout #1: Burn Intervals:

This workout uses light weights and uses the "Interval Training" method to get your heart-rate up and burn some serious calories. This workout is usually paired up with one of the ab routines to give you even faster results.

Cardio workout #2: Burn it Off!:

This workout is an intense cardio and fat shredding routine. This one is about 30 minutes long of intense, calorie-burning cardio. This workout is usually paired up with Recharge, the stretching routine.

Ab Workouts and Stretching Routine:

There are two ab workouts that come with the program. They are Ab Burner and Extreme Abs. Chalene has you start off with Ab Burner and then later switches it to Extreme Abs for the extra burn and even better results. These abdominal exercises really shrink, tighten, and tone your midsection. The stretching routine, Recharge, really helps to lengthen your muscles and helps you to feel rejuvenated. I highly recommend that you don't skip this one, enjoy it!   

Healthy Chicken Pizza Recipe

While many of us, our family, and our friends get excited for each upcoming NFL Playoff game, we tend to order out pizza quite often for game time. It just seems climatic, right? Well, here is a healthy solution for you! A quick and easy recipe that will satisfy your pizza cravings and will keep you on track to reach your health and wellness goals!  

Total Time:​ 18 min.
Prep Time:​​​ 10 min.
Cooking Time:​ 8 min.
Yield: 8 servings

Ingredients for Pizza Dough:
¼ oz​​​ active dry yeast
1 cup​​​ warm water (100–110° F)
2 tsp.​​​​ sugar
3–3¼ cups ​​​whole wheat flour, divided use
½ tsp.​​​​ fine sea salt (or Himalayan salt)​
2 tsp.​​​​  olive oil, divided use

Ingredients for Pizza:
½ cup all-natural pizza sauce, no sugar added
½ cup shredded mozzarella cheese
2 Tbsp. grated Parmesan cheese
4 oz cooked chicken breast, boneless, skinless, shredded
1 cup cherry tomatoes
¼ cup thinly sliced mushrooms
2 cups fresh arugula

Preparation:

For Pizza Dough:
1. Place yeast, water, and sugar in a medium bowl. Let stand for 10 minutes, or until yeast becomes foamy.
2. Combine 3 cups flour and salt in a small bowl. Gradually add flour mixture to yeast mixture. Mix with clean hands until mixture does not stick to your hands. Add additional flour if needed. Roll dough into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for 2 hours.
3. Punch down dough to remove air; knead and roll into a ball. Brush with ½ tsp. oil. Place in a bowl; cover with a towel. Let rise for an additional 2 hours.
4. Preheat oven to 450° F.
5. Roll dough until it will no longer stretch. Let rest for 5 minutes. Continue to roll until it reaches your desired diameter, about 10 to 12-inches, and about ½-inch thick. Place on baking pan lightly coated with spray.
6. Brush with remaining 1 tsp. oil.

For Pizza:
1. Spread pizza dough evenly with pizza sauce, stopping ½-inch from edge.
2. Top evenly with cheeses, chicken, mushrooms, and tomatoes.
3. Bake for 14 to 18 minutes, or until crust is golden.
4. Top with arugula.