6 WEEKS OF THE WORK: Level Up Your Fitness

Are you ready to level up your fitness game? If so, keep reading. 

You're going to LOVE this no bs training style by the newest Super Trainer and one of the world's top professional trainers, Amoila Cesar. He will challenge you to leave your excuses at the door every single day you show up for yourself. This advanced-level training program is modeled after the training regimens Amoila creates for pro athletes and his celebrity clients. Over six intense weeks, he’ll take you through 36 unforgiving workouts to help you achieve the results you’ve been waiting for. 

The program focuses on six training elements: strength, hypertrophy, endurance, power, agility, and mobility. His workouts are intense—your muscles will burn, your sweat will pour, and your stamina will be tested—but completing them all will help you gain muscle and torch fat in just six weeks. In just a month and a half, you’ll take on relentless functional training to help you gain muscle, drop body fat, and achieve results you’ve never experienced before.

Amoila Cesar is the go-to strength and transformation specialist for several NBA players and other celebrity clients, and now he is bringing his raw, gritty, no-nonsense style to your home gym with his new program! Finally, your solution to achieving a strong, lean, and agile body is here!

6 WEEKS OF THE WORK PROGRAM BREAKDOWN

• Trainer: Amoila Cesar
• Intensity: Advanced — a special Fit Test is recommended before starting. There is no workout modifier option for this program. 

• Program Length: 6 weeks with 36 unique workouts

• Daily Commitment: 5 hardcore days (45 minutes each),
  1 Range & Repair day (20-25 minutes), and 1 Rest day

• Best For: Muscle toning & fat burning

• Language: Explicit & clean tracks of each workout will be available in English. Only clean tracks available in Spanish & French.

• Fit Test & FREE SAMPLE WORKOUT: Available NOW - just ask me HOW TO GET IT

WHAT EQUIPMENT WILL YOU NEED?

REQUIRED:

• Light, medium and heavy weights 
• Beachbody Resistance Loops
• Beachbody Strength Slides 

OPTIONAL:

• Chin-Up Bar
• Chin-Up Max
• Core Comfort Mat
• Jump Mat

WHO IS 6 WEEKS OF THE WORK FOR?

Beachbody doesn’t say this very often: this program is NOT for everyone. 

These 6 weeks of workouts are designed for men and women with a higher level of fitness looking to take their results up a notch. It is highly recommended that you complete the Fit Test prior to starting to make sure that this program is for you!   

I got your back, though — you can start getting ready right now! 

4 Weeks of THE PREP is an intermediate training program created by one of the world’s top professional trainers and new Beachbody Super Trainer, Amoila Cesar. This program is designed to be a preparatory program so you will be able to do 6 Weeks of THE WORK or any other advanced program. Amoila models these workouts after the training regimens he creates for his pro athletes and celebrity clients, and focuses on six training elements: strength, hypertrophy, endurance, power, agility, and mobility. Throughout this program, Amoila will take you through 11 unique workouts which repeat over the course of 4 weeks to help you gain muscle and torch fat. And yes, there is a modifier! Just like 6 Weeks of THE WORK, don’t be surprised if Amoila and the cast drop a few f-bombs while they sweat it out (clean versions also available).

   
4 Weeks of THE PREP will be included with all 6 Weeks of THE WORK! If you’ve already purchased 6 Weeks of THE WORK, 4 Weeks of THE PREP will be available to you automatically on Beachbody On Demand on January 3, 2020.

Ready to start prepping for this program? Click HERE to email me!

Beet and Apple Chicken Salad

I love using my garden beets in salads, and this recipe is only a few ingredients but definitely not lacking in flavor! Grilled chicken, crisp sweet apples, and earthy beets are tossed with salad greens with a light vinaigrette to add a subtle punch of flavor while keeping it light and fresh. 

INGREDIENTS

• 4 ounces chicken breast, grilled and diced
• 3 cups spring salad mix
• 1 apple, diced
• 1/2 cooked diced beets
• 2 Tablespoons sliced roasted almonds (optional)
• 2 teaspoons olive oil
• 2 Tablespoons rice wine vinegar
• 1 teaspoon soy sauce or Brag liquid aminos 
• 1 teaspoon Dijon Mustard

Instructions

1. To make dressing, combine last 4 ingredients together with a fork or whisk in a small bowl, set aside. 
2. Place salad greens in a bowl. Top with apple, beets, chicken, and sliced roasted almonds if using. Toss gently. 
3. Drizzle with vinaigrette and serve immediately. 

Soaked Carrot Cake Protein Oats

I think for most of us, veggies are the most overlooked foodgroup for breakfast. And we all know how important it is to eat our veggies! You can get a full serving in this meal, plus all the delicious flavors of carrot cake!  

This can be made up in minutes, and looks so pretty in mason jars in your fridge you will WANT to eat it first thing when you wake in the morning. No more excuses to skip breakfast or grab something on the fly as you head to work!  Plus for those who want budget-friendly meals, this one will have you making over and over again, with literally tons of options. So time to get creative if you are new to overnight soaked oats! 

EVERYTHING YOU'LL NEED FOR CARROT CAKE OVERNIGHT PROTEIN OATS

• 1 cup Rolled Oats ( I use Old Fashioned)
• 1/2 cup Grated Carrots
• One serving Vanilla Protein Powder
• 1 teaspoon Pure Maple Syrup
• 1 teaspoon Cinnamon
• Dash of Salt
• 1/4 teaspoon Allspice
• 1 teaspoon Vanilla Extract
• 3 Tablespoons Raisins (optional)
• 1 1/4 cup Unsweetened Almond milk or water, or combination of both, half and half
• Walnuts or pecans and a dollop of Plain Greek Yogurt 

INSTRUCTIONS

1. Mix dry ingredients in a bowl. 
2. Add wet ingredients and combine. 
3. Place in a container or mason jar, cover, store in the refrigerator for at least 2 hours or overnight. 
4. Upon serving, top with Plain Greek Yogurt and nuts. 

I make this in batches of 4-5 servings, it will keep in the fridge for up to 5 days. 

Pumpkin Spice is NOW AVAILABLE!

Do you love FALL, and everything PUMPKIN?!! I can’t keep the secret any longer: For the first time ever, the BIGGEST flavor of the season is coming to Shakeology, available TODAY and only while supplies last!

Pumpkin Spice Shakeology!

For a limited time only, starting on September 17th, 2018 in the U.S. and on October 11th, 2018 in Canada, you can order Vegan Pumpkin Spice Shakeology in 14 single-serve packet boxes as a one-time purchase while supplies last.

Now you’ll be able to enjoy the delicious taste of fall — without derailing your health and fitness goals!!

Autumn means cozy sweaters, colorful fall leaves, and — oh, yeah — your favorite pumpkin spice beverage! And that’s exactly why I cannot WAIT to enjoy Vegan Pumpkin Spice Shakeology.

This rich and creamy vegan shake features notes of pumpkin spice — cinnamon, nutmeg, and ginger. It’s incredibly tasty on its own, mixed with milk or almond milk for a creamier version, or simply added to your favorite Shakeology recipes.

And best of all, you get to enjoy Pumpkin Spice Shakeology guilt-free, because it has all the nutritional benefits of Shakeology you’ve come to know and trust; 100% natural ingredients, zero artificial sugars or sweeteners, vegan, gluten-free, GUILT-FREE, low on the glycemic index, aids in weight loss, keeps you full for hours, gives you natural energy (without added caffeine), has over 70 superfoods, vitamins, minerals and adaptogens, has pre- and probiotics to aid in digestion and regularity, is the perfect snack, meal replacement, or post workout recovery, AND helps to eliminate sugar and junk food cravings...not to mention, it's risk free because we KNOW you'll love it!!

Why Is Pumpkin Spice Shakeology Better?

A pumpkin spice latte can cost you over 380 calories and it has very limited nutritional value.

Shakeology, on the other hand, helps you build a foundation of health while also helping you reach your fitness goals.

Best of all, you can drink Shakeology every day. It’s part of a healthy routine that helps fill any nutritional gaps and properly nourish your body.*

Plus, Pumpkin Spice Shakeology has all the flavors of fall you love so much — warm cinnamon, spicy nutmeg, and ginger — which makes it a no-brainer when you want a sinfully delicious treat without any of the guilt.

Pumpkin Spice Shakeology is also one of the best ways to invest in your health during one of the busiest times of the year.

With kids back in school, work commitments, and the weather getting cooler, Shakeology gives you those crucial nutrients you need to be fueled and ready to take on your day.*

And like all Shakeology flavors, Pumpkin Spice Shakeology is the result of thousands of hours of research and formulation, a no-compromise approach, and world-class quality assurance. You know you’re getting a superior product here.

So get ready to enjoy your best fall season — and don’t wait to get your Pumpkin Spice Shakeology as soon as it’s available, because it’s sure to sell out!

No need to stop by the coffeehouse for a sugar-loaded calorie bomb this year! For US residents, get yours HERE!

Healthy Smores Snack Bars

When you just want so enjoy something super special without the guilt... TRY THIS!

Ingredients:

2 whole wheat graham crackers (1 cracker sheet each) broken into large pieces
1 large ripe banana mashed (can omit if you don't like banana)
½ cup all-natural almond butter
2 Tbsp. unsweetened cocoa powder
4 scoops Chocolate Shakeology divided use
¾ cup part-skim ricotta cheese
1 scoop Vanilla Shakeology
2 to 3 drops marshmallow flavor (optional)
3 Tbsp. extra-virgin organic coconut oil melted

Instructions:

1. Place graham crackers in food processor (or blender); process continuously until crackers are crushed into fine crumbs. Set aside.
2. Line an 8 x 8-inch pan with plastic wrap (or aluminum foil). Evenly sprinkle ⅓ of graham cracker crumbs in bottom of pan. Set aside.
3. Combine banana, almond butter, cocoa powder, 2 scoops Chocolate Shakeology, and ⅓ of graham cracker crumbs in a medium bowl; mix well with clean hands or a rubber spatula.
4. Press chocolate mixture into prepared pan. Cover with plastic wrap and press down to flatten into pan. Refrigerate for 1 hour to set.
5. Place cheese, Vanilla Shakeology, and marshmallow flavor in food processor (or blender); process until smooth and well blended.
6. Evenly spread cheese mixture over chocolate mixture. Set aside.
7. Combine remaining 2 scoops Chocolate Shakeology and oil in a small bowl; mix until smooth.
8. Evenly spread Chocolate Shakeology mixture over cheese mixture.
9. Sprinkle top with remaining ⅓ of graham cracker crumbs. Lightly press graham cracker crumbs into top. Refrigerate for 1 hour, or until set.
10. Cut into twelve bars (approx. 2½ x 2-inches).

Recipe Notes

You can find marshmallow flavor on-line or in specialty cake decorating stores.
You can substitute pure vanilla extract for marshmallow flavor.

Containers: 1 bar = 1/2 red and 3 tsp 

Avocado Zucchini Alfredo with Shrimp

I know many of us really enjoy a big plate of pasta now and then...but if you're anything like me, it always leaves me feeling bloated and heavy afterwards. 

You might have heard of spaghetti squash, but what about zoodles? Using a spiralizer like this one, to prepare your veggies is a nice change, and one you should definitely try if you are looking for a healthier option to swap out the pasta and use something that's a low-carb, low-calorie alternative. Zucchini works really well, but you can also make carrot "ribbons" as well!

This recipe is a variation from the recipe found in the 2B Mindset nutrition course, and has been a favorite with most all of my customers! If you are looking for a fast, simple but delicious dinner with minimal preparation, this one is a must try!

This recipe makes 2 servings, total time: 22 minutes. Cooking time: 7 minutes.

INGREDIENTS: 

1/2 medium ripe avocado, mashed

1/4 c. reduced-fat (2%) plain Greek Yogurt

1/2 tsp. ground black pepper (divided use)

1/2 tsp. Garlic Powder (divided use)

1/2 tsp. Onion Powder (divided use)

1/2 tsp. Greek Seasoning

Nonstick cooking spray

24 raw medium shrimp, peeled and deveined, tails removed (approx. 12 oz.)

4 medium zucchini, spiralized (approx. 4 cups)

4 cloves garlic, crushed and minced

1/2 c. diced roma tomato

2 tsp. grated parmesan cheese

METHOD:

1. Combine avocado, yogurt, half the pepper, garlic powder and onion powder, and the Greek Seasoning in a medium bowl; combine well and set aside.

2. Heat a large nonstick skillet, lightly coated with cooking spray, over medium heat. 

3. Add shrimp, season with remaining seasonings and garlic. Cook, stirring frequently, for 1 minute. 

4. Add the zucchini; cook stirring frequently for 2-3 minutes or until shrimp is firm and opaque, and mixture is heated through. Add in the diced tomatoes during the last minute. Drain excess liquid from skillet. 

5. Stir in avocado mixture. 

6. Evenly divide between two serving plates. Evenly top with grated cheese; serve immediately.

*NOTE: overcooking the zucchini will cause it to be a bit mushy. Take care to stir continuously as it cooks to avoid overcooking. Enjoy! 

If you could benefit from having a free online Health and Wellness Coach for support, and for additional recipes and healthy eating inspiration, contact me HERE. For the 2B Mindset complete course with the complete book of recipes and eating plan, mindset videos, food journal/tracker to help you overcome any challenges with your relationship with food, click HERE.    

Clean-Eating Cucumber & Tomato Salad

I’m a firm believer that side dishes should be kept simple. Well, anything that I make is pretty simple! I like my main dish to be the star of the show, and who wants to make dinner any more complicated? Not this momma of four! 

So, when I was contemplating a side for my burger last week, I knew I wanted something simple and fresh. This healthy Tomato Cucumber Salad was a perfect match. The light and bright flavors of fresh tomato and cucumber perfectly contrast the deeper flavors of a burger, steak, chicken...pretty much anything!  As we get closer to summer, I know I'll have fresh cucumbers and tomatoes from my garden to use! 

I love showcasing very “basic” recipes like this for the new cooks in my audience. Why are simple recipes like this great? Because they’re SO easy to build on! The salad presented below is bare bones and, while delicious as is, can be taken to the next level with any number of add-ins. Give it a Greek flare with some feta, olives, or even toasted pieces of pita bread to soak up that delicious dressing. If you’re feeling adventurous, try adding some cubed watermelon for a nice sweet-salty contrast. Got fresh herbs? Toss them in there. And of course, you can customize the dressing by using different vinegars or lemon juice, infused oils, or by adding fresh garlic. Learning a basic recipe like this is the first step towards getting creative in the kitchen and adding minor changes to a great recipe to give it a different flare, depending on what mood you're in!