SBJ Chocolate Oatmeal Shakeology Bars

Makes 12 Servings (1 Serving = 1 Bar)

4 Scoops Chocolate Shakeology
2 C. Old Fashioned Oats
1/2 C. Chopped Raw Walnuts
1/2 C. Raisins
1 C. Unsweetened Almond Milk
1/2 C All Natural Smooth Peanut Butter
Non-Stick Cooking Spray

1. Combine all ingredients and mix.  It takes a bit of folding and blending but a fork will do the job just fine.
2. Coat and 8X8 pan with non-stick spray (I use coconut spray).  Press mixture into the pan to flatten evenly.
3. Chill for 4 hours.  
4. Cut into 12 bars and enjoy!!

Good luck staying out of them!

1 Serving is 1 Yellow, 1 Blue and 1 Tsp. (via the 21 Day Fix)

Recipe Source: 21 Day Fix Extreme

How can I be the first to get CIZE?

I am so excited about the launch of Cize, Shaun T's newest program, on Monday, July 20th!! 

I have been lucky enough to sample this program thanks to my Beachbody On Demand! And fun does not come close to describing it!  

As a Beachbody Coach I just received my advanced copy and I'm beyond excited to get started!

The main question I get is "if I have never been a good dancer, why would dance workouts help me lose weight?"

Simply, Cize doesn't just teach you to dance.  Cize gets you up, gets you moving, and KEEPS you moving for 35-45 minutes nonstop without you really knowing it!

• Cardio Training
• Strength Training
• Core Training
• Muscle Toning

You are dancing, smiling, and following the step-by-step instructions that Shaun T is teaching you...all the while, you are working out...HARD.

What I learned while doing CIZE was that I didn't have to dance well at all! ;) I just had to get into it.  Sweat, satisfaction, and success were found when I let go and let the music and Shaun T's move me!

I am going to walk you through each workout, teach you how to make modifications, guide you through the program guide to make sure that you are doing the program correctly and my goal is to help you stay motivated, connected, supported and to give you recipes, tips and ideas so that you can truly get the most from the program!

80% of your results come from what you eat, so let me help you put the two together!!!

I'm accepting a limited number of people who are interested in this launch group!

Who should do CIZE?

• Those who want to get in shape, but have fun doing it
• Those who want a simple, no-pressure way to learn how to dance
• People who have dance experience and want a fun, new way to challenge themselves and learn new moves
• People who want to dance like their favorite pop culture icons and listen to today's hottest music
• Families who want to get fit and have fun together learning dance moves

What are the unique benefits?

• CIZE helps you get fit in 4 weeks as you master professionally choreographed dance routines.
• Forget squats, lunges, push-ups, and boring cardio. CIZE is a thrilling and fun alternative to traditional exercise!
• Shaun T breaks down the freshest choreography step-by-step, move-by-move so that by the end ANYONE can bust out an impressive dance routine.
• You'll CIZE IT UP to the hottest music originally recorded by artists like Ariana Grande, Bruno Mars, Timbaland, Destiny's Child, and more!
• You'll be so focused on mastering the moves and having fun that you'll forget you're getting a cardio, core, and strengthening workout the whole time!
• CIZE breaks down the moves step-by-step as you go, so you can learn them, repeat them, create a sequence, and bust out a full routine to songs from the CIZE playlist. You won't stop moving to the beat and will get a killer cardio, core and strength workout—all at once!

What’s included?

• 6 dance courses on 3 DVDs to help you learn to dance while you get in incredible shape!
• EAT UP! Guide with a simple-to-follow meal plan that lets you eat the foods you like in the proper portions to help you achieve maximum health, energy, and weight loss.

• 8 Count Abs: Strong abs and core are at the heart of every great dancer—and sexy body! You'll find this ab-targeting sequence at the end of each disc. Work your abs on the floor, then end the 8 minutes Cizing It Up with an ab sequence choreographed to the song HEADSPRUNG, originally recorded by LL Cool J.

EXCLUSIVE! My Challengers will get the FREE bonus workout, Hold Your Own!

Want to impress your friends at a wedding, party, or just your next night out? With Hold Your Own, we teach you a few go-to moves that'll make their jaws drop! 

Can I stream my CIZE courses with Beachbody On Demand?

Yes! If you purchase CIZE and become a Premium Team Beachbody Club member, you’ll get unlimited access to Beachbody On Demand, where you can stream CIZE and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, or mobile device—wherever you have an Internet connection. Just look for "Purchased Programs" in Beachbody On Demand to access CIZE.”

What are the requirements?

The requirements to participate in this group is that you must be a customer of mine to participate.  If you do not have a Team Beachbody Coach you can create an account here:  Create a Free Account So I can be your coach!

Each participant is required to get the Cize Package that includes the entire workout program, nutrition guide, DVDs, schedule of the workouts, plus the Shakeology and this comes in a package called a challenge pack with discounted shipping!  This gives you access to my exclusive Launch Group where you will get daily 1:1 mentoring from me and support from others just like you that are working towards crushing their health and fitness goals.  You will log in daily and receive tips from me plus daily accountability and support!

Does this sound like something you would like to do?  If so, please complete the application below ASAP and I will be in contact with you to add you to the group!!!

**This is not for those that are already coaches, please refrain from completing the application if you are already a Team Beachbody Coach.

So if CIZE sounds like a workout you would like to rock out to then I'm inviting you to get on the CIZE list today!

It is being released Monday, 20th! So don't wait, you don't want to miss out on the CIZE fun!!!

Fill out the application below and I'll reach out to get the party started and reserve your spot!!

Use Wufoo integrations and get your data to your favorite apps.

Clean Hearty Beef and Butternut Squash Stew

Makes 6 servings, approximately 1 1/4 C each.
1 Tsp. Olive Oil
1 1/2 lbs. raw lean beef stew meat, boneless cut into 2" cubes
1 Medium onion, chopped
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cloves garlic, crushed
2 medium tomatoes, chopped
1 cup low-sodium organic beef broth
1 bay leaf
1 tsp. sea salt or Himalayan salt 
1 tsp. ground black pepper
2 cups cubed butternut squash
1/4 cup chopped fresh flat leaf parsley

Heat oil in a large saucepan over medium-high heat. add beef, cook stirring frequently for 4-5 minutes or until beef is brown. 

Add onion and bell peppers; cook, stirring frequently for 4-5 minutes or until onion is translucent. Add garlic, cook, stirring frequently for 1 minute. 

Add tomatoes, broth , bay leave, salt and pepper.  Bring to a boil. Reduce heat to medium-low, cook covered for 40 minute. 

Add squash; cook, stirring occasionally for 8-12 minute or until sauce has thickened and beef is fork tender.

Remove bay leaf, serve topped with parsley.

**I found this to be a very satisfying dish. Its also 21 Day Fix Approved and breaks out to:
1 Green
1 Red
Per serving! 




If you aren't into spicy dishes cut back on the pepper by 1/2.  Enjoy!

Clean Cinnamon Latte

This recipe has been a game changer for me! I literally built my house while drinking  iced coffee. We were no strangers to large with cream, extra sweet. I'll tell you that I just about managed to FIT INTO  my husbands Carhart pants by the time we were done building!! 

This clean twist on iced coffee is just as creamy and tasty. Without all the fat. And added sugar! ENJOY!

Mancakes- Clean Pancakes

This recipe is not only amazingly SIMPLE. But it is delish and FILLING! Which gives reason for why they are names "Mancakes". 

Fix Approved: 1 Yellow, 1 Red, 1 Purple

Ingredients:

1/2 Cup Oatmeal

1 Egg + 4 Egg Whites

1 Diced Apple

1 Tsp Vanilla Extract

1 Tsp Cinnamon

Directions:

Preheat pan to medium heat. You can use non-stick spray or a bit of coconut oil to cook your Mancake when you are ready. 

Combine the Egg, egg whites, oats, vanilla and cinnamon in a bowl. (Alternatively you can combine ingredients in a blender if you prefer a smoother pancake- I prefer mine smoother.) 

Add fruit and fold in. 

Pour into your pan cooking each side about 2 minutes each side. Once you see the edges firming, flip. (This could take skill because it's a BIG cake- you can consider doing in smaller batches but you do get to eat it ALL)

Eat and enjoy! 

I was so surprised that I needed NO additional sweetener at all! 

Also you can use any fruit as long as you portion it out according to your plan!  

Clean Turkey Chili

This recipe is a staple in my house!! It's delicious and clean. completely satisfying. Sometimes I'll add a quarter cup of rice with it. Which will make it wonderful yellow if you're following the 21 Day Fix, 21 Day Fix Extreme, or Max 30. Enjoy!! 

Preparation Note: I dial back the hot spices by half. I don't like there to be a five alarm fire in my mouth when I'm eating this. You may like it spicy. I find the cumin is a must. 

Questions?

Blueberry Bliss

Switching it up with Chicolate Shakeology! Im partial to Strawberry lately!

For the 21 Day Fix this counts as:

1Red

1 Purple

1/2 Yellow

1 Tsp

Enjoy!!

3 Day Refresh Results- Round 2

This my Second Round of the 3-Day Refresh and after a couple of weeks of sub-par nutrition I needed a kick in the tail. There was relatively no real hunger.  What I struggle with more is EMOTIONAL HUNGER. That is when you stress out and reach for comfort food.  I literally almost grabbed up some marshmallows sitting on the counter and caught myself!! You don't realize how automatic that is! If anything the Refresh really opens your eyes to whether you are really hungry or THINK you are!  

5.2 lbs lost in 3 Days!

So Why Refresh?
• You need a clean break from a period of unhealthy eating.
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work. 

I am down 5.2 lbs! I also lost 1.5 inches off my hips and 2  inches off my waist!  I'd say it was water weight if I wasn't eating all the time and drinking almost a gallon of water a day.    This is NOT a juice fast. You drink nutrient dense shakes three times a day AND eat 5 times a day.  

All foods are whole and vegetable based.  Even the protein you get from the Vanilla Fresh shake is vegetable based. Herbal, or green decaffeinated tea is allowed with Stevia to sweeten.

0. What does one eat and drink while Refreshing?
   
   FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
   BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option
   MORNING TEA: 1 cup of unsweetened herbal or green tea
   LATE MORNING: Fiber Sweep, a digestive health drink 
   LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list
   AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list
   AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
   DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
   EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free) 
1. It reduced my cravings significantly and made me very aware of how what I eat for dinner makes me feel in the morning.  I slept well and woke up feeling refreshed and not groggy and hung over.  I don't remember the last time I really slept that well. It definitely tightened up my midsection and I can definitely see the potential in using this program before a big event.  
   
   I definitely eat pretty clean but after this experience I am going to do better when it comes to meal planning,  watching my processed foods and using LESS seasonings and oils.  I am floored that using 1/2 Teaspoon of a healthy fat was enough to flavor my meals!  I just never tried less before.  I could actually taste my food as well.  No it wasn't out of hunger that I was tasting it either! LOL!
   
   
   I missed my steel cut oatmeal with PB and Strawberries more than anything so that's what my first, post Refresh meal will be!
   
   
   I am planning to have a Challenge Group (What is a Challenge Group?? See Above) this is a great way to Detox after a holiday weekend OR to prepare for a special event!  What better way to prepare  than to have a PLAN!  That way you can enjoy the parties and picnics and avoid the weight gain!  
   
   If you are interested in learning more and taking the next step, then click the picture below and fill out the application.  I'll reach out to you with more information on upcoming groups!

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Shakeology Clean Eating Group

Shakeology is the Healthiest Meal of the Day!  It has been part of my DAILY routine for the past year and has made a significant impact on my overall health and fitness. This is NOT a weight-loss shake, it is so much more.  It is a dense, whole food meal replacement.  It is meant to be part of your daily nutrition and workout plan.  I literally have no need for taking a multivitamin while drinking Shakeology because it covers everything and more.  

As someone who was
diagnosed with cancer when my son was an infant, I am really vigilant about what I put in my body.  I go so far as raising my own hens for eggs.  I really going the extra mile in terms of finding organic, humanely raised, locally grown food sources.  The following were important to me. 

• No Artificial Flavors
• No Artificial Colors
• No Artificial Sweeteners
• No Soy

Below is a chart that illustrates some of the ingredients and benefits of nutrients in Shakeology. 

Ingredients and Benefits Chart for Shakeology

One of the biggest questions I get before someone commits to Shakeology is "What flavor should I get?" Second question "How will I know I like it?" Even with the 30 day bottom of the bag guarantee that comes with Shakeology, I understand it can be hard to make that choice.  With some questioning I can help a Challenger make a good choice.  

However now things have changed and in celebration of Shakeology's 6th Birthday, Beachbody is offering a sampler of ALL the flavors!! It comes in Regular and Vegan varieties.  You can purchase the original Super Sampler or the Vegan Taste Sampler.  

Super Sampler:  Contains 1 of each Shakeology flavor; 1 Chocolate, 1 Vanilla, 1 Strawberry, 1 Greenberry, 1 Tropical Strawberry Vegan, and 1 Chocolate Vegan.

Vegan Taste Sampler:Contains 2 of each Shakeology Vegan flavor; 2 Chocolate Vegan and 2 Tropical Strawberry Vegan.

The bottom line is American's today are overfed and under nourished.  The trend has been fast food that ultimately takes away from our health and nutrition goals for the sake of boutique drinks that are loaded with sugar and lacking nourishment.

You will not only have a chance to sample each and every flavor, but also to participate in a 7 Day  Shakeology and Clean Eating Challange starting March 30th!  I would love to have you join the group and learn more about the healthiest meal of the day!  Apply today and learn what you can do in one week to take the first step in making a positive change!

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Cashew & Oat Pancakes

These are in the new 21 Day Fix Extreme Plan !

Makes 10 servings, 2  hotcakes each

Ingredients:
2 cups Old fashioned rolled oats
1/2 cup raw cashews
1 dash sea salt or himalayan salt (Mineralize)
1 tsp ground cinnamon
1 large egg
1 Tbsp coconut oil, melted
1 1/3 cups water
1 tsp pure vanilla extract

5 cups mixed berries

Directions:
1. Place oats, cashews, salt and cinnamon in a food processor or blender, pulse until coarsley ground.
2. Add egg, oil, water and vanilla, pulse until well blended. Batter will be thick, but if it is thick as paste add 2 to 3 additional  Tbsp of water.
3. Heat medium non skillet, lightly coated with spray, over medium heat.
4. Spoon about 1/4 cup batter into skillet for each pancake
5. Flip with spatula and cook for 30 seconds
6. Repeat with remaining batter
7. Serve pancakes topped with berries.

**21 Day Fix containers **

• Purple 1/2 
• Yellow  1
• Spoon   1