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. 

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.    

Garlic Mashed Cauliflower

This recipe is so simple and healthy, and with the right kitchen tools, can be literally made in minutes! It's the perfect side dish to nearly any meal, is low-carb and low-calorie, and there are lots of fun variations you can use to change it up so that you don't ever get bored with it!

As a busy mom of 4, I don't spend a ton of time in the kitchen, but that doesn't mean we resort to eating pre-packaged/prepared convenience foods! It just means that over the years, I've gotten smart as to what "gadgets" to have in my kitchen to make food prep a breeze! This Pampered Chef Micro-Cooker for one, is a kitchen essential! Steamed food is not only super yummy, but more nutritious because you're not cooking the nutrients out of your veggies in the water, as with boiling. Plus it's easy to clean, and with the veggie setting on my microwave, it literally takes minutes! 

I use it for potatoes (peel, chop, cook, mash - done!), squash, and pretty much any and every fresh produce, with only a few exceptions (asparagus being one of them - I prefer those roasted :). 

The other kitchen appliance I use every single day is my NutriBullet 900 series. I've had it for over 4 years, and it still works the same as it did on day one. I use it for my health shakes and smoothies, soups, sauces, and recipes like this one! 

INGREDIENTS:

• 1/3 head cauliflower (depending on how many servings you're wanting)
• 1 tsp. Coconut oil
• 1 clove garlic, mashed and sautéed
• Sea Salt to taste
• Pepper, Dill Weed (optiona)l, to taste
• Other optional ingredients: roasted sweet peppers, sun dried tomatoes, sautéed onions, etc.

DIRECTIONS:

1. Clean cauliflower, break into sections and steam in the microwave in your Micro-Cooker.
2. Meanwhile, sauté garlic and other veggies in EVOO if using. 
3. Transfer the cauliflower to a food processor (I love my NutriBullet) along with garlic, seasonings and coconut oil. Puree until smooth and creamy. Stir in any remaining optional veggies. Enjoy! 

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!

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, 

• IncStores - 3/4" Soft Rubber Interlocking Gym Tiles 

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! 

80 DAY OBSESSION REVIEW - EVERYTHING YOU NEED TO KNOW!

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!)!!

WHAT IS THE 80 DAY OBSESSION?

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! 

WHAT OTHER PROGRAMS HAS AUTUMN DEVELOPED?

• COUNTRY HEAT (BEGINNER FITNESS LEVEL)
• 21 DAY FIX (BEGINNER FITNESS LEVEL)
• 21 DAY FIX EXTREME (INTERMEDIATE TO ADVANCED)
• THE MASTER'S HAMMER AND CHISEL (INTERMEDIATE TO ADVANCED)
• BEST-SELLING COOKBOOK, FIXATE

WHO SHOULD DO 80 DAY OBSESSION?

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!

WHAT ARE THE 80 DAY OBSESSION WORKOUTS LIKE?

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. 

PHASE 1

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. 

PHASE 2

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. 

PHASE 3

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. 

WHAT YOU'LL LOVE ABOUT THE WORKOUTS

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. 

WORKOUT LENGTH: 45-60 MINUTES

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

EQUIPMENT NEEDED: 

• Strength Sliders
• Resistance Loops
• Dumbbells (light, medium, and heavy)
• Foam Roller and Core Comfort Mat (optional but recommended)

80 DAY OBSESSION NUTRITION AND MEAL PLAN

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! 

DOES THE 80 DAY OBSESSION HAVE CONTAINERS?

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. 

TIMED NUTRITION

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!

DO YOU NEED WORKOUT SUPPLEMENTS?

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! 

HERE'S A PREVIEW OF THE PROGRAM

WHEN WILL THE 80 DAY OBSESSION WORKOUTS AND MEAL PLAN BE AVAILABLE?

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 GOOD NEWS IS BEACHBODY ON DEMAND IS ONLY $99 FOR A WHOLE YEAR, AND YOU GET TO ACCESS OVER 700+ WORKOUTS!

80 DAY OBSESSION RESULTS 

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!

MY EXCLUSIVE 80 DAY OBSESSION SUPPORT GROUP

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! 

IF YOU ARE READY TO ROCK THE RESULTS, HERE IS WHAT I NEED YOU TO DO NEXT:

1. FILL OUT THE APPLICATION HERE or AT THE BOTTOM OF THIS POST IN THE LINK
2. STAY UP TO DATE ON THE LATEST INFO BY JOINING MY OFFICIAL 80 DAY OBSESSION LAUNCH GROUP ON FACEBOOK
3. TOGETHER WE WILL PICK OUT WHAT PACKAGE IS BEST FOR YOU SO THAT YOU CAN ORDER ON DECEMBER 14TH!

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! 

CHOCOLATE BROWNIE PROTEIN PANCAKES I 21 DAY FIX RECIPE

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!

MY FAVORITE PANCAKE TOPPINGS:

• 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 PURPLE, 1 ORANGE

Ingredients:

• 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

Instructions: 

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!

MOCHA THUMBPRINTS

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! 

INGREDIENTS: 

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. Kahlúa

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. 

ENJOY!!! 

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!!! 

Do You Want to be a Stay At Home Mom?

***WHAT could you do with a $70,000 annual raise this year?***

As the holidays come to a close, the kids going back to school next week, I can't help but think back to the financial stress and burden our family used to face around the holidays. I am embarrassed to say, that we were parents shopping Craig’s list for our kid’s gifts, making as many of our own gifts as possible for extended family in effort to save money. Even after all of that, we were faced with credit card debt that we knew would haunt us for months to come.  Any, and all, additional expenses not accounted for in our monthly budget caused financial strain.

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Can you relate???
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I think of about those of you who are DREADING going back to the daily grind. That feeling was all too familiar to me. I remember feeling depressed and anxious when a holiday or vacation would come to a close, knowing I had to go back to REALITY. Back to a job that did not challenge or fulfill me - where I was overworked and UNDERPAID…but my heart was at home with my kids.
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Can you relate???
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Today, I am overwhelmed with gratitude because I do NOT have to feel that way anymore. I can go to bed tonight stress-free & wake up EXCITED to work in the morning - not for some company or bossman, but for ME and MY FAMILY. We have been able to completely wipe out any and all debt aside from our mortgage, and are finally able to grow our savings and retirements.
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Working from home is something that I NEVER thought I would be able to do. I didn't have the social media knowledge or marketing and business experience to land a job with that kind of freedom. BUT because of the opportunity I was given to become a Beachbody Coach- I have been able to make this all a REALITY.
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I know - it probably all sounds too good to be true - BUT, come on! Do you really think I would make this stuff up??? If I wasn’t speaking the truth, why would I continue to follow my passion and chase my dreams with living this lifestyle of freedom coaching has provided? How many times do you have to read about my story before you believe that YOU can do it too????
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I was a skeptic just like you. Really I was. In fact, I remember how I felt about "those companies" in the past. I remember thinking how annoying "those people" were. Or how it all seemed too good to be true, and that their HAD to be some catch.
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The reality. . . I was ignorant and uninformed. I was annoyed because I didn't KNOW what it was all about. AND to be completely honest- I was JEALOUS that someone could work from home, make their own hours, be their own boss, earn free vacations and in some cases be a SELF-MADE MILLIONAIRE in just a few years time.
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WHAT? Who was I fooling? That sounds AMAZINGGGGGGG to me!
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And now, here I sit. My own boss. On my own schedule. Rapidly growing an income doing something I LOVE and have a PASSION for. HELPING PEOPLE. Living with a purpose. A $70,000 raise in ONE YEAR?! Someone pinch me! What company out there gives that kind of raise?
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Could YOUR LIFE use some improvement? Don't think about what others will think of you. Don't worry about the negative people that will judge you (because trust me, there will be people who will judge you) Put aside the self-limiting thoughts that come to your mind and ask yourself. . . Why NOT me? Why can't I DESIGN the life I've always wanted? What do I have to miss out on what could be the BEST opportunity in our family’s lives??? If you can dream it, you can DO it.
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And with that. . . I invite YOU. To join me. To be a GIRL BOSS. To CHANGE YOUR LIFE. Stop wishing, waiting and DREAMING of things to happen. This leap of faith could change those dreams into REAL GOALS that you CAN & WILL ACHIEVE.
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I am looking for 10 new women for this exclusive opportunity that starts TOMORROW in an online mentorship program! I will mentor you to grow a successful business from home WHILE also getting in the best shape of your life. Stop wishing, wanting & WAITING for things to change. Let's start building your life by design!
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To be considered, simply complete this short application:
https://marshasmrcka.wufoo.com/forms/qyegncv0bnrmc2/

*******Beachbody® does not guarantee any level of success or income from the Beachbody Coach Business Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings for the most recent information on our Coaches' actual incomes.

It's HERE: The Master's Hammer and Chisel

In less than one week, on December, this brand new 60-day Beachbody in-home workout program will be launched and released to the public! This is perhaps one of the most anticipated programs yet! Created and developed by Sagi (creator of Body Beast) and Autumn Calabrese (creator of the 21 Day Fix, and 21 Day Fix Extreme). 

What is THE MASTER'S HAMMER AND CHISEL?

The program encompasses a "SSP" format to the workout rotation (stabilization, strength, and power).  You will improve your physique in each area, stabalization/balance, strength and power as you progress through the program, as you are weight training, which builds the foundation for you to achieve your final results and goal! Someone who has a baseline of fitness, or graduate of a beginner workout program. 

What is included in your program?

You will receive an easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.  Whether your goal is to lean out, sculpt and maintain, or build muscle and mass, you will be able to fine tune your meal plan according to what you are looking to achieve. 

You will have options to adapt certain exercises if you have limited access to equipment. The workouts include a modifier who demonstrates some moves at a lower intensity.

1. 12 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training, on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training. You will train 6 out of 7 days in the week. 

2. A set of 7 portion-control containers and a Shakeology® shaker cup to help you master the art of nutrition— and sculpt your ultimate physique. 

3. The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-tomake recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts. 

4. Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted. 

5. 60-Day Calendar that shows you which workout to do each day for efficient and effective training. 

6. PLUS 2 FREE BONUS WORKOUTS 

7. 10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex. 

8. 10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.

EXCLUSIVE! You will receive the FREE bonus workout, The Master’s Cardio, when you go through me as your coach! When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves. Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your lean-muscle gains.

What are the equipment requirements?

You will want to have a few dumbbells (5 - 25 pounds for women, higher for men, 10 - 50 lbs.), a sturdy bench (preferred), stability ball, and a chin-up bar (preferred) with a chin up assist band or resistance band with a door attachment kit to modify, in order to complete the exercises in the workout programs. I highly recommend in investing in the medicine ball or kettle ball. Finally, get a journal to track your progress as you advance through the 60 days! You can get everything you need on your Team Beachbody membership shopping mall! 

Who is this program ideal for?

*People looking for a comprehensive resistance training or muscle-sculpting program.

* Those who liked Body Beast® or 21 Day Fix EXTREME® or Trainers Sagi Kalev and Autumn Calabrese
* People who crave a simple, flexible nutrition plan to help them reach their unique goals.

Can I stream The Master’s Hammer and Chisel workouts? 

Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody® Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel.

How do I participate in a support group?

**YOU** have an opportunity to join into a private online TEAM FIT4MATION PILOT GROUP for Hammer and Chisel, with other dedicated participants all doing the meal plan and workouts at the same time, starting on the same day!!! Having an accountability group to help you advance through your 60 days and keep you motivated is priceless. You will get the very best possible results when you surround yourself with a virtual support system, helping you stick to your weekly meal planning and prep, celebrate successes with, and also help you overcome any struggles you encounter. It all starts with having me as your coach (if you do not have a Beachbody Coach already), and believing in yourself that you CAN and WILL reach your goals!

As your coach, I am your number one supporter, and I BELIEVE you will finish, and get the results you are after!!  I've done many of the Beachbody workout programs, and by know, The Master's Hammer and Chisel will be my go-to workout program.  The program is available on December 1st, and I am currently accepting applicants who are committed and serious to participate in our group, all done online in a private group on Facebook. 


To LEARN MORE, receive updates, and join into my Facebook Event page, click here, MASTER'S HAMMER AND CHISEL PILOT GROUP. To be considered, apply HERE and send me an email at marshasmrcka@yahoo.com with the subject line "Hammer and Chisel Pilot Group". I can't wait to meet you and help you achieve your goals!!!