Feb 16, 2018

80 Day Obession Meal Plan C

Sometimes no matter how much we plan and prepare, we don't get it right the first time, and we need to take a step back to revisit the plan. That's what happened to me as I started Phase 2 of the newest Beachbody workout program, 80 Day Obsession. I started out thinking I should be in Plan A for my nutrition, but I was feeling super hungry all the time, tired, irritable, and I just felt overall like my body wasn't getting enough nutrition. My results were showing little to no progress in terms of weight loss, so I went back to the start and recalculated my intake. 

Meal #3:Tilapia, Brussels Sprouts/Broccoli, Whole Grains

For the first time ever, I am finding myself veering away from Bracket A, and heading into unknown territory with Plan C. I'm going to stick it out for the duration of the 50-some remaining days of the program to see what my results will yield! A few days in, and I can tell you I already feel like a different person. For the first time EVER, in a meal plan I am eating 4 servings of carbs per day! Talk about feeling SPOILED! Ha!! 

On a side-note, these containers make meal prep a complete breeze! They are dishwasher safe, microwave safe, and stack up so nicely in my fridge! Click HERE to check them out! I first ordered myself a set of 7 (for dinners, one per day for every day of the week), then later decided to order a second set so I now have enough to use for my lunches AND dinners for an entire week. 

So as I begin Phase 2, on meal plan C, here is what I'm eating in case you want to follow along! 

And if you are interested in joining me with a community of other ladies all working towards our health and fitness goals, I am currently taking enrollments for my next virtual support and accountability group that starts on Monday, February 19th!  Don't wait, the spots are filling up fast! Apply here for more information!

Feb 2, 2018

80 Day Obsession Resistance Loops

You might or might not have heard about Beachbody's newest in-home fitness program, 80 Day Obsession. Today I'm on day 19, and just like trainer Autumn Calabrese said, I've already torn through my first set of resistance loops! 

As the replacement loops are not yet available in the product catalog, I resorted to finding a set that will work for these workouts. 

In case you are in the same position as myself and need replacement loops stat, I wanted to share with you what I am using so that you have the equipment you need to keep going with your workouts and keep working towards your fitness goals! This Belus set of 4 loop bands comes in 2 different color options, and have varying options for resistance, from light to extra heavy. 

And if you are interested in joining me with a community of other ladies, I am currently taking enrollments for my next virtual support and accountability group that starts on Monday, February 5th! Apply here for more information!

I have been planning and preparing for weeks for the start of the brand new in-home workout program, 80 Day Obsession created by Super Trainer Autumn Calabrese! If you are familiar with her other previous fitness programs, 21 Day Fix, 21 Day Fix Extreme, The Master's Hammer and Chisel, you might also be just as excited as I am! 

If you are someone who already works out regularly and you are looking for a new challenge, this program is going to be right up your alley! As Autumn says, it will challenge you to change you, it will force you outside of your comfort zone, and when you combine the 80 DIFFERENT workout routines with Timed Nutrition, you will really amp up your results! 

I have been working with my customers and coaching team to prepare for this program, both with following A Little Obsessed workouts, and getting a clear understanding about what Timed Nutrition entails!

The program in it's entirety is actually 97 days long total, consisting of 80 workouts, and 17 rest days. I really love that she planned the rest days on Sundays! 

The nutrition portion is spelled out exactly for you, based on your unique and individual goals (weight loss, maintenance, build muscle or weight gain). The plan tells you what containers (aka food groups) to eat at what times, and how much of each to use, along with the specific foods to eat for each food group. It seriously cannot get ANY easier than this! All we need to do is FOLLOW THE PLAN! Sounds pretty simple, right? 

This program is best suited for someone who is already familiar with the Fixate/Portion Fix nutrition plan, and is at an intermediate to advanced fitness level. If you are new to regular exercise and consider yourself a beginner fitness level, or are pregnant, I would suggest joining a fitness accountability group with me and start out with a more entry-level program and work your way up to completing 80 Day Obsession. 

You will need some basic equipment for this program. I recommend light, medium and heavy weights (such as 10's, 15's and 20's), the sliders and resistance loops (they come in light, medium and heavy resistance), a floor mat, and roller (optional). To participate and join into my online support and accountability groups, you will need to have me as your free coach and place your order through me so that I can add you to my next accountability support group! If you are interested in this program, please take a few minutes to fill out my form and I will get back to you with the details ASAP! 

The next 80 Day Obsession is now open for enrollment, and will begin Prep Week on January 29th, with the official day 1 and workouts beginning on Monday, February 5th. 

Hurry and fill out the application before the spots are all gone! 


The 80 Day Obsession meal plan is extremely detailed, and at first glance might seem fairly complex. But Autumn designed it super specific so that there wouldn't be much room for doubt or question. Once you take the time to learn it and get the hang of it, you will find yourself sliding right into a new routine and habit with your eating that will be easy to maintain for the long haul!

I wanted to give you a sample of my plan. Each person will use the provided formula to figure out what Plan is right for you, based on weight, goals, and activity level. Then you will simply log into your Beachbody On Demand, download the plan that's right for you, and plug in your foods/meals accordingly! You will notice that I use the Beachbody Performance Line supplements. I strongly recommend using them for the duration of this program, because they will help your body to train and perform at it's best! These workouts will challenge your body, and you will benefit from using the supplements by reducing muscle soreness and decreasing recovery time between your workouts.

I hope that this sample plan gives you some guidance!

1 red (protein), 1/2 green (veggie) per 2 egg muffin cups in this photo

1 red, 1 yellow (carb), 1 green, 1 blue (healthy fat)

1 1/4 green, 1/2 red,  1 blue and 1 tsp.

                                 2 purple (fruit), 1 tsp. 

Here is a sample of a day's meals with my plan. Basically I will eat the same times and containers each day, and I alternate every other day with the main meals (breakfast, lunches and dinners) per week, so I'm prepping 2 different breakfasts, 2 lunches and 2 dinners for the whole week, which keeps things super simple and manageable for me!

I tweaked my plan already from the first couple days, to add the shakeology as my pre-workout meal because I just felt like eating eggs and oats right away at 5AM was way too much food that early in the morning, and right before a workout. I just felt way too full and a tad bit sluggish. For people who are waiting the full 60-90 minutes to work out after eating, it would probably work just fine...but for me, with 4 kiddos and a busy schedule, I didn't want to put my workout off past 5:30 or 6:00. 

So far I'm finding that my group is getting the hang of Timed Nutrition, and they are loving the workouts as well! Probably the biggest concern I am getting from people is the length of the workouts. Day 1 and 2 were nearly an hour long, but honestly the time went by super fast, and it sure as heck didn't seem like an hour had passed! I love the routines, they are slow and paced, but effective moves that leave me feeling it the next day...which is always the goal so you know it's working! Am I right? 

I am currently accepting enrollments for my February 80 Day Obsession group, if this is something that you are wanting to do for yourself or better yet, with a friend, share this post and complete my application HERE

Hope to see you in my next online accountability group!!!! 

Jan 2, 2018

Weight Training Equipment - My Top Picks

One of the questions I get asked all the time is, what do I recommend for a weight-lifting set? 

When I first started cross training, I didn't have a huge budget. I used bands, along with the bare essentials - which at the time consisted of a set of 10 pound weights, 15's and 20's. Since you can expect to pay about $1.00 per pound, those 3 sets of weights cost me around $90 plus tax. As I got stronger, I oftentimes found myself wanting heavier weights... so as funny is it sounds, at times I was holding 2 weights at the same time for some of the lower body exercises. 

When that got old, and my business income from Health Coaching started picking up, I was ready to invest in something that was more suitable to what I needed, with less clutter in my workout space. After checking product reviews and asking around in my fitness circles, I decided to invest in Bowflex SelectTech 552 Adjustable weights. To me, it is a far better value for your money, as you have so much more options with the weights. With what takes up the space as 2 dumbbells, you have the flexibility and option to use 5's, 7.5's, 10's, 12.5's, 15's, 17.5's, 20's, 25's, 30's, 35's, 40's, 45's, 50's and 52.5's!  The only downside to them is for certain moves, they tend to feel a bit bulky. I also decided to keep my dumbbells for drop sets and for those times I have a workout buddy join me for a workout. 

I am so happy with my investment, that I want to share with you in case you are in the same situation as I was, looking for a nice user-friendly upgrade! If you decide to invest in these for your health and fitness goals, comment back and let me know what you think of them! 

The second question I get asked all the time when creating a home gym space is, is what flooring surface do I use? Before I created my workout space, I was sweating on my living room rug. It always made me cringe to see my sweat dripping all over the area where my kids played. So once I was able to create my own home gym, I was so excited to move into a more suitable workout space that allowed for my own workout flooring! My top pick is this rubber interlocking square flooring. They are durable, super easy to install, clean up well, and give the PERFECT amount of cushioning during your workouts! I love that I don't need to use a mat for floor exercises, my workout bench doesn't slide around on me when lifting, and my knees have the perfect level of support when I'm doing high-intensity jumping exercises. All around, I have zero complaints or issues with this floor! Check it out here, 

Good luck and have FUN creating your PERFECT workout space in your home!! 

If you are looking for a fun online community to support you on your fitness journey, if you are wanting to join in my next Fitness Bootcamp, or if you're wanting to learn more about what I do as a Health Coach, click HERE to connect! 

Dec 12, 2017


Do you want to build up a firm, rounded butt AND burn away fat to reveal leaner, flatter abs? At the same time?!?  What if I told you YOU COULD!?! 

Introducing the newest in-home fitness program created by Autumn Calabrese, 80 Day Obsession, which was designed to help you burn fat and get lean! Click here to get it first! AVAILABLE DEC. 14TH 2017.

Read on to learn what you can expect from this extreme home workout (complete with a modifier so ANYONE can do it!)!!


It is the newest streamable workout program complete with a scientifically developed meal plan designed for advanced exercisers who want to build their strength and lean out their flattest abs ever. The 80 Day Obsession promises a firm, rounded booty and flat stomach. YES PLEASE! While Autumn's not new to in-home workouts, she's taking this one to a whole new level, with 80 different workouts filmed live, so you never repeat a workout! 

She talked about the program saying, "it's all about the right workouts in the right sequence, plus a targeted approach to nutrition". Because it takes both the right workouts along with the appropriate nutrition to get results, I am confident with this complete package, this is the solution to help you finally achieve the health and fitness goals you've been looking for! 



ANYONE wanting to:
  • build a leaner, tighter body
  • add curves without bulking up
  • get those fitness model abs
  • get an extreme workout in the comfort of your own home
The workouts range from 45-60 minutes per day, 6 days per week. Enjoy a rest day once per week! The meal plan is a professionally, scientifically calibrated timed nutrition plan designed to get you max results each week of the program so that you're never left guessing what to eat.

It's going to require hard work, and this is not for everyone, BUT you'll be training like an athlete and fitness competitor, and be working every day with a super trainer to get max results!


The 80 Day Obsession workouts include 80 unique workouts that are designed for experienced exercisers, and each routine also includes a modifier to follow as you build up your strength and endurance, making it doable for ANY fitness level!  You will see total body workouts using weights, compound exercises, and plyo moves. These workouts are available exclusively on Beachbody On Demand (think Netflix of the Fitness World), and not on DVD. The program is divided into 3 phases that last about a month each to help you sculpt and tone your entire body. 


In Phase 1, you learn the moves and proper form using your resistance bands and sliders. The focus is on building up strength and practicing good form for maximum results. 


In Phase 2, you'll begin adding in compound moves to make the most use of your workout, by working multiple muscle groups at the same time. You'll also be adding more weights in this series, but you'll still be using your body weight for resistance in certain workouts as well. 


The final phase is the most intense (as you might expect!). In Phase 3, you'll begin mixing in plyo moves to those compound exercises you learned in Phase 2. 


If you are a person who experiences workout boredom, you'll especially love how no 2 workouts are the same! Even if it's the same moves, you're changing up the reps or weights you use. You can forget about being bored, and you'll always feel challenged! This program will truly feel like you're working out with your very own personal trainer because of the variety and challenge. 


CALENDAR: Workout 6 days per week, with Sunday as a rest day. 



If you are familiar with the 21 Day Fix, you already know Autumn's attention to nutrition is one of the reasons this program did, and continues to do so well with helping people reach their weight loss goals. She made the meal plan simple and effective, and people's results were on POINT. 

You'll be happy to know that the 80 Day Obsession meal plan is no different! 


Yes it does, because we all know how important portion control is with our eating, but Autumn wanted to give us a tool to help us eat EXACTLY like she does, and therefore added in timed nutrition

Just as in 21 Day Fix, you'll calculate your calorie bracket (A, B, C, or D) based on your current weight and goals. This bracket tells you how many containers of each food group to eat per day. Autumn then takes things a step further by incorporating WHEN it's the ideal time to eat certain foods, aka timed nutrition

You'll follow this simple approach to Timed Nutrition using the portion fix containers (included with your Challenge Pack) to maximize muscle recovery and performance. The nutrition guide outlines what the best foods are to have during the time of day and around your workouts. 

You'll be eating small meals throughout the day (5-6 mini-meals), and you'll never go beyond 3 hours without eating. Since the workouts are advanced, it's also recommended to use the Performance Supplements. You're going to want to help feed your muscles and help them to recover from the intense workouts!

You are also allowed a "RE-FEED DAY" which helps you refuel your muscles with energy, On this day, you'll be given more carbs to build up glycogen. This starts in week 6, and continues every few weeks after. You'll be happy to know that the 80 Day Obsession meal plan can be customized for any dietary need, like vegan or food allergies as well. 


You'll use a pre-workout meal an hour before you work out, and your pre-workout supplement, Energize, about 15 minutes before you start working out to prime your body. After your workout, you'll want to have your post-workout supplement, Recover, within an hour. Then you'll eat another small meal within 2 hours of your workout. 

You'll be happy to know that you have the option to get the entire program along with the nutrition and supplements in a bundled and discounted option HERE!


As mentioned above, Autumn does recommend using the Performance Line Supplements because of the intensity of each workout. Taking Energize before your workout will help you continue to push through your cardio and strength workouts, as it improves your endurance. Recover after your workout helps to reduce muscle soreness and rebuild muscle. Then you can also incorporate Recharge before bed if you're still feeling sore so that you're able to push yourself the following day with your workout routine. 

While you can see results without using supplements, they can help accelerate your results, fuel your body and help you get through the workouts with greater intensity and with less soreness. You'll thank yourself for using them! 



The 80 Day Obsession workouts will be available to stream 1 workout per day starting on January 15th, 2018. There will be one new workout released Monday through Saturday. The meal plan will also be released one week ahead of time on Beachbody On Demand so that you can meal prep before starting the workouts on January 15th. 

If you start after the 15th, you'll have access to each of the workouts that have been released to date. 



The results from the Coach Test Group for this program have been nothing short of incredible! The before and after pictures featured below are from 1 round of 80 Day Obsession. 

These results are REAL and this program is truly life-changing. If you want to see even more photos, check out my album here.  Its incredible what you can accomplish when you put your mind to a nutrition plan and fitness program for the full 80 days!  I know that you are going to rock these results too!


I hope you're feeling truly inspired and EXCITED about Autumn Calabrese's new workout program, and cannot wait to do this right along WITH YOU! I'd love to have you join me! 

Remember this is a BETA TEST GROUP which means you will be the FIRST to go through the program! You have the opportunity to win $500 for completing the program and submitting your results plus you have the opportunity to become a Beachbody Challenge Winner and earn additional money for your transformation.

Myself and Team Fit4mation United would love to have you join our Elite Team for an exclusive 80 Day Obsession Group starting soon...but why wait for a New Year? 

Did you know we have a private Facebook group AND and upcoming Challenge in the Beachbody Challenger Tracker App? We'd love to help you get set up for either one, depending on your preferences. 

While the workouts don't come out until January 15th, we do have A Little Obsessed starting soon, and it's never too early to add me as your Beachbody Coach if you aren't already working with someone! If you let me know what your goals are, I can help you find the best workouts to fit your needs, and I'd love to include you in our year-round challenge! 

Contact me HERE so that I can help you get started TODAY! 

Dec 11, 2017


My kids love pancakes. And I know as a busy mom, I love that I have them to fall back on as an easy weeknight meal when I'm in a pinch for something to make, or for that special weekend brunch. Heck, I love them too...but realize that they don't especially "fit" into my normal dialed-in meal plan when I'm working towards my health goals. 

ENTER THIS RECIPE for healthy Chocolate Brownie Protein Pancakes to save the day! I can pretty much fit this in every single day if I wanted to, because it is totally 21 Day Fix approved, and feels like a total cheat meal! #winning 

And because they are SO SIMPLE, I can whip them up super fast any time of the day for when I need a fast easy meal!  I know living in the midwest, there are days when it's super cold where I just don't want to drink a cold protein health shake, and this is perfect when I just want to enjoy something healthy that's also warm! 

Not only are these protein pancakes incredibly simple and delicious, they are also super healthy!

Why? The secret ingredient is Chocolate Shakeology. So you are not only eating what seems like a very decadent meal, but you’re getting superfood nutrition, vitamins, minerals, protein, probiotics and so much more!


  • Pure Maple Syrup
  • Sliced bananas with or without chopped nuts and/or unsweetened coconut flakes, with a drizzle of honey
  • Blueberry (or other berry) “syrup” – just nuke about a cup of fresh or frozen berries until they are hot and juicy. Mash with a fork if desired.
  • Peanut butter, almond butter or (my new favorite) sunflower butter
  • All-fruit jam
  • Butter (yes, real butter – just don’t overdo it, lol)
For those of you following the 21 Day Fix or other Beachbody portion control meal plans, I would count the recipe as:  1.5 RED, 1 PURPLE1 ORANGE

  • 1 packet (or scoop) chocolate Shakeology ((for a change in flavor, you can also use Vegan Vanilla Shakeology, and add pumpkin spice or apple pie spice optional))
  • ½ banana
  • 1 egg
  • 1 tbsp. coconut flour
  • ¼ tsp. baking powder
  • 1-2 T. Unsweetened Almond milk to desired consistency


  1. In a bowl mash ½ banana with a fork. Mix in egg and beat until well blended. Add Shakeology, coconut flour and baking powder and stir well. Batter will be very thick - like brownie batter!
  2. Preheat skillet to medium and spray with cooking spray. Spread pancake batter into pan. Cook until bottom is solid - about 2 minutes. Flip and cook maybe 30 seconds more until pancake is done. Enjoy your healthiest and most delicious meal of the day!

Dec 10, 2017


So with the holidays fast upon us, I'm thinking about what baking (if any) I'll do this Christmas season. I grew up in a home where there were ice-cream pails upon ice-cream pails stacked up in our basement, labeled with every sort of Christmas cookie you could think of, so that when company came over (or for an after-dinner treat), my mom would make the most beautiful assorted cookie plate you'd ever seen. 

Since trying to keep things a little bit on the healthier side during the holidays, I've also cut way back on my baking, and have been experimenting with making them clean eating...but this Mocha Thumbprint cookie is our family favorite, and Christmas just isn't complete without making at least a double or triple batch.

Mocha Thumbprints

So here's the goodness of Mocha Thumbprints, some day I'll have to change up the recipe and health-ify it :) But for now, here's the original. Enjoy! 


Makes: 3 1/2 Dozen cookies
Prep: 20 minutes
Bake: at 350 degrees, for 12 minutes

2 1/4 C. All Purpose Flour
1 Tbsp. Freeze-dried Coffee Crystals (such as Folgers)
1/4 tsp. Salt
1/2 C. (one stick) Plus 2 Tbsp. butter, softened
1 C. Sugar
1 Egg
2/3 C. Semi-sweet Chocolate Chips
2 Tbsp. Corn Syrup
1 Tbsp. KahlĂșa
2 tsp. Vanilla Extract

1. Heat oven to 350 degrees. In a large bowl, whisk flour, coffee crystals and salt. Set aside. 

2. In a second bowl, beat together 1/2 c. of the butter, sugar and egg until smooth, about 2 minutes. Beat in flour mixture until just combined. Knead in bowl if necessary to bring dough together. 

3. Form dough into balls, using about 2 tsp. each. Place on ungreased baking sheets and make an indentation in the center of each with thumb. 

4. Bake at 350 degrees for 12 minutes until set. Press down indentations if needed. Remove from baking sheets to wire rack and let cool. 

5. In a microwave-safe bowl, add remaining 2 Tbsp. butter, chocolate chips and corn syrup. Microwave on HIGH for 1 to 2 minutes, stir until smooth. Stir in liqueur and vanilla. Let cool slightly. Place in resealable plastic food storage bag and snip off a small corner. Fill indentation of each cookie with chocolate. Let cookies set up at room temperature. 

If I'm like most people, I hate feeling deprived, or eliminating foods entirely from my diet long term...so instead I practice everything in moderation.  Keep going with your normal fitness routine, and think of the 80/20 rule... Save up for that once per week treat so that it doesn't completely derail your health goals!

So what are my top tips for staying on track with your nutrition over the holidays?

1 - Save up for one cheat per week. Everything in moderation. When you know you are not restricting yourself, but you have that one designated day each week to allow yourself a dessert of your choosing, it can help you keep your discipline and avoid temptations the other 6 out of 7 days.
2 - Think of you making them for someone else as a gift (which most of mine are for the kids, neighbor, the elderly, or family cookie exchange. You can even package them all up in advance in plastic wrap, bow, add a name tag, so that you know they are already spoken for. Then get them out of the house in a safe place. Ours go in the garage in ice cream pails until we are ready to dish them up on special occasions, for company, or to deliver!
3 - Have a distraction when you are baking so that you don't snitch them off the cooling rack during baking. I always have a Shakeology treat handy to sip on, a glass of wine, cup of tea, or some cut veggies and hummus. That way if I'm tempted to grab something, I go for what I have set aside for myself, and not the cookies.
4 - I think about how far I've come with my progress and health goals, and recognize a few things. I know that when i eat sugar, my body craves more sugar, putting me in a downward spiral. So it's smarter for me to stay away. I also remember how my body responds to cheats like cookies and other baked goods. I feel bloated, tired, irritable... for a normal person who can have only one and walk away, probably not a biggie. But me, knowing myself as mentioned earlier, it's hard for me to walk away after just one.
5 - If you know yourself, and know you will have a really hard time with it, wait till the last possible day to do your baking and recruit your kids to help you so it gets done. Sometimes no matter how strong you think you can be and stay away, your favorites call your name and you just have to snitch! One year I asked each of my kids and hubs what their favorite cookie was, and only made those. I survived without having my favorite(s) around, and I had one at Christmas with my mom and dad (I knew my mom wouldn't let me down! LOL).
6 - Surround yourself with other healthy-conscious people who have the same health priorities as you do! It was for this reason, that I created my VIP Fitness Community for ongoing and continued support, motivation, inspiration, recipe inspiration, and friendships! If you are looking for a virtual community for your own support, click to join HERE
So there you go, hope this helps you stay on track this holiday season! Remember to celebrate the season in ways other than food and treats!!!