Tuesday, February 17, 2015

Sore muscles?

it is normal to feel muscle soreness. It's part of the process. I'm not going to get into detail explained the whole soreness shenanigans but what you need to know to feel a little better is pretty simple. But first of all.....

=> If you are feeling sore today, I mean SORE which is different from PAIN from an INJURY, you need to get up and keep moving!  Stay focused and put a good fight because there is no soreness that will surpass the feeling of accomplishment when you see results. 


So, on this note, take an Epson salt bath, take a pain relief Med if you are into meds (I just took An ibuprofen, but consult with your doctor what they recommend for you specifically) and know that this is temporary. 

I Also eat more 
•berries
•beets
•lots of greens like spinach and kale 
•drink green tea 
•lots of water 

They all have anti inflammatory properties. I prefer natural ways of healing and recovering. 

If you just started a new workout routine or one of my challenge groups, you are supposed to feel this way. It's planned to be this way and there is a sequence in the videos, so just keep going and don't stop because you are SORE! Be like the cat in the picture. Walk with your chest up high and be proud of your accomplishments. I'm gonna try and do the same!! Ha! Better sore than sorry! 
#satisfiedforsure 

Wednesday, February 11, 2015

Cinnamon chips with Fruit salad



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Hey we all need a little dessert every now and then right??

Make it 21 Day Fix friendly!!!

Serves 1
1 yellow, 1 purple, 1 tsp (oils), and 2 tsps (coffee section)

Ingredients
1 6inch whole wheat tortilla shell
1/2 small gala apple
1/2 purple container of frozen strawberries (partially thawed)
1 tsp of coconut oil
2 tsps of raw sugar (coffee section, max amount for day)
Cinnamon to taste (Free)

Directions
Preheat your oven to 350 degrees
Put your teaspoon of coconut oil in a small dish and melt it in the microwave (should only take a few seconds).

In a small dish place one of your teaspoons of raw sugar and sprinkle some cinnamon in until you get a nice even mixture of cinnamon to sugar. Place bowl to the side.

Take the tortilla shell and put it on a cutting board. Brush some of the coconut oil onto the tortilla shell until it has a slight coating over the whole shell. Then sprinkle the cinnamon/sugar mixture over the tortilla shell.
Cut the tortilla into small triangles (chips), and then transfer the chips over to a non-stick baking sheet.
Place in the oven for 6 to 8 minutes.

While the chips are baking take your partially thawed strawberries and blend them and also dice up your apple into small pieces. Put the diced apples and blended strawberries into a small bowl. Sprinkle over your last teaspoon of sugar and mix. Put the bowl to the side

Once the chips are done, let them cool and then enjoy!


Are you following this program by yourself? Would you find it helpful to have the support of a Coach?? 

Complete this few questions below and let's chat.... I have Challenge groups where you will not be alone.  You will have my support plus the support and accountability of a group of people just like you... <3 



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Sunday, February 1, 2015

Turkey Chili


Hubby rarely cooks, but today he really went above and beyond with this delicious Chili!!! OMG so lean and healthy.

It's super quick and easy to make.

1/2 medium onion, chopped
1 cup vegetable broth
1 cup water
2 cloves garlic, chopped
1 lb  lean ground Turkey
1 can (14.5 oz) Organic diced tomatoes
1 cup Organic frozen corn kernels
1 can black beans
1 Tablespoon Organic Tomato paste
1/2 tsp chili powder
1/2  tsp paprika
1/2 tsp cumin
1/2 tsp garlic powder
Salt & Pepper to taste
Chopped Cilantro and shredded low fat Mexican cheese as garnish.

In a large saucepan coated with cooking spray, cook the onion and garlic until softened.  Add the turkey and seasonings and cook until lightly browned.  Add the tomatoes, corn, beans, and tomato paste.
Cook on medium heat for 20 minutes, add the liquids (water and vegetable broth) and simmer on low for 10 more minutes.  Enjoy a delicious juicy chilly.

Makes 6 servings
For #21dayfix measure portion on a green container.  Count as 1 Red, 1 yellow.

Eat clean my friends! Abs are made in the kitchen! Enjoy!


Want to get seriously shredded in 21 days? Here's how.

What is 21 Day Fix EXTREME®?

The original 21 Day Fix® was designed to make losing weight so simple . . . you never had to diet again. That’s why it became America’s #1 home fitness and nutrition program.

21 Day Fix EXTREME is for people with a dramatic short-term weight loss deadline like a big event, vacation or photo shoot. It’s also for 21 Day Fix graduates or graduates of other extreme programs like P90X®, INSANITY®and FOCUS T25®. The next group is those who don’t have much weight to lose, but just want to shred up and see their abs. Lastly, this program is for people who don't want to count calories, weigh their food or follow complicated recipes
It was designed to make losing weight and getting shredded simple. 
Just follow the Extreme Eating Plan and get ready to see serious results!

It's been designed to get us seriously shredded in the shortest time possible. This breakthrough 21-day fitness and nutrition program combines simple portion control, clean eating, and extreme 30-minute workouts to help us finally get the lean, defined hard body we’ve always wanted. 

So, are you ready to take the next step—after 21 Day Fix? I am! I am ready to take it to the next level and finally shred those last few stubborn pounds I just can't get rid of.  I know this is going to get us the ripped abs, cut arms, hard body we are looking for. I am ready to GO EXTREME! 


For the workouts, Autumn ramps up the calorie scorching, muscle-carving intensity to help you shred up and shed off those final pounds fast. For the nutrition, you’ll not only be practicing portion control— you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. This is how you get the hardbody you’ve always wanted in just 21 days.


Autumn has also included her own personal nutrition plan that she uses for competitions, designed to get your body stage-ready and ripped in just 21 days. No other program has you eating this well and working this hard. It's going to take guts, intensity, and drive. But it's only 21 days. And at the end of it, you're going to look and feel awesome. 

Another thing…if you get 21 Day Fix EXTREME through me, I can get you a FREE workout DVD called The Fix Challenge—a fast and vigorous body weight routine that scorches a ton of calories in only 30 minutes.


What makes 21 Day Fix EXTREME incredibly effective and unique?
 • You get seven EXTREME 30-minute workouts, one for each day of the week— so your mind never gets bored, and your body never adapts. The workouts feature a unique blend of steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body—to help you get shredded fast. 

-Plyo Fix Extreme: An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
-Upper Fix Extreme: By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms.
-Pilates Fix Extreme: Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
-Lower Fix Extreme: Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
-Cardio Fix ExtremeCombining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring.
-Dirty 30 Extreme: Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done.
-Yoga Fix Extreme: A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
-Power Strength Extreme: Based on functional movement patterns, these nine total-body exercises will change the way the body moves, increasing strength, endurance, and power.
-ABC Extreme: A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to the extreme. It'll get that competition body ready for the stage.
-The Fix Challenge: Keep things interesting and burn off calories with this quick resistance workout!


• For your nutrition, you’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses. Plus, you’ll get Autumn’s all-new 21 Day Fix EXTREME recipes to help you achieve your very best results.

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 No other program has you eating this well and working this hard. But if you want a lean six-pack, cut arms, ripped shoulders, and toned legs . . . you have to take it up a notch. It’s going to take guts, intensity, and drive. But, it’s only 21 days. We can do this!!!

So, what are you thinking?? 

Is this really going to work?? Well, check out some of the before and afters from the test group participants!! mind blowing!!! Seriously, never doubt the power of effective 30 minute workouts and nutrition dialed in... oh come on it's only 21 days!!! We can do this!!! 

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AMAZING RIGHT??? 

Ok, So stop over-thinking it and join me on this journey!! We will go all in, together, for 2 rounds and make it a body shredding experience.  

I am going to be hosting an EXCLUSIVE VIP 21 DAY FIX EXTREME CHALLENGE GROUP where I will be coaching you through the program, teaching you how to navigate the nutrition plan, create a meal plan, prep, give you snack ideas, recipes, and tips.  Plus you will get daily videos, motivation and accountability right from me in a closed online group!!!  Our goal is to set realistic and achievable goals and to go 100% in to achieve the very best results we can achieve!!! 

Does this sound like something you would like to do?  
If so, complete the application below to be considered for a spot in my 
Exclusive VIP Challenge Group!!!!


Fill out my online form.
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