22 Minute Hard Corps - Details HERE!

Hello!  Welcome to my blog!  This entry is all about our BRAND-NEW program 22 Minute Hard Corps!  This one was created by Tony Horton and will be available March 1st through your Team Beachbody Coach (ME!).  Info on that at the bottom of this entry!  

I will be hosting a group who will be doing this program together and we will be connecting in a "secret" FB group from our homes all over the country.  I just LOVE these groups and can't wait to do this new program together!  Being part of groups like this has CHANGED my own life.  See photo at the end of this entry.  :) Over the past 2+ years, I have found dramatic changes in my own health all through Team Beachbody programs.  Clean eating has become a lifestyle for our family.  

So - SHORT on time?  We all are, right?  22 minutes a day?  For a fitness program? Start to FINISH.  What????  We can all make time for that, right??? Minimal equipment required.  More on that below!

The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes! We CAN DO THIS! There are 8 different routines in the program. The pace is fast and there is little rest. The moves will be simple to learn but will be a challenge as we implement them! The routines are action-packed to make the most of every single minute! The drill work is set to a cadence.

Tony Horton is the creator of this program and some of the individuals on the DVD are actual veterans! Pretty neat! He has actually worked with our military in their training and will be bringing some of that to our own homes through this new program! Each day of the program consists of a series of total body rounds within the 22 minute workout window, rotating through functional resistance, cardio, and core focused workouts. This one is no-nonsense!

In March, I will be hosting my upcoming challenge group where others will be doing 22 Minute Hard Corps. YOU are invited to join us!  Application below!

Who should buy 22 Minute Hard Corps?
Anyone looking to buy a comprehensive, total-body fitness program without overly complex moves. It's ideal for those who prefer shorter workouts such as P90X3 and T25; those looking for a more challenging, intermediate level workout after completing P90 or 21 Day Fix; and those who are not ready for an extreme fitness program. Anyone who craves a simple, flexible nutrition plan to help them reach their goals should try 22 Minute Hard Corps.

What is the difference between 22 Minute Hard Corps and P90X/P90X3?
P90X and P90X3 are 90-day extreme fitness programs. Both programs provide an extensive variety of fat-burning, muscle-perfecting moves that continually challenge the body and are considered advanced workouts.
22 Minute Hard Corps is a shorter, intermediate level program that has total body routines to improve overall fitness. It is inspired by the tried and true methods of boot camp fitness programs and uses a military-style cadence to provide an intense workout in only 22 minutes.

What is the workout schedule?
1 workout a day, 6 days a week, for 8 weeks.

What size workout space is needed?
6 square feet of space is recommended.

What shoes are recommended for the program?
Cross trainers or tennis shoes are best.

Do the workouts include a modifier?
Yes. All workouts include a modifier for reduced intensity or limited equipment access.

REQUIRED EQUIPMENT
Dumbbells, chin-up bar OR resistance band with door attachment 

RECOMMENDED EQUIPMENT
Chin-Up Max, Beachbody Jump Mat and Beachbody PT Sandbag are helpful but not required.

WORKOUT DESCRIPTIONS
CARDIO 1: This 7-move workout gets your heart pumping from Minute One. Keep up with the platoon and earn a massive calorie burn.

CARDIO 2: This is basic training, but there's nothing easy about it. It's 3 rounds of 7 exercises, but these moves will push your fitness even further.
CARDIO 3: This cardio routine alternates between floor work and plyo moves for 3 hard-driving rounds.
CORE 1: Get ready to work your lower back, abs, and obliques in this epic, 10-move drill.
CORE 2: The reps are doubled in Core 2 to test your limits and maximize the burn.
RESISTANCE 1: 5 simple resistance moves in 3 back-to-back rounds.
RESISTANCE 2 : More resistance, more sweat, and more muscles recruited.
RESISTANCE 3: This resistance workout adds plyometric strength training to challenge your endurance.
BATTLE BUDDY: In this workout, you'll pair up with a "Battle Buddy" to take on this calorie-scorching, partner-based workout challenge.

So - what do you think??  Could you see this fitting into your own life?  I look forwad to connecting with you!  I SO ENJOY helping my clients to find their best results as we all improve our health together.  Coaching is what I do full-time and I lead a team who is passionate about what we do.  Through becoming part of my 22 Minute Hard Corps group, you will be surrounded by encouragement and practical tools.  Imagine where we will be by Memorial Day??  Let's get started!

Fill out my online form.

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Hammer and Chisel RESULTS!

I just finished Hammer and Chisel, which is a 60 Day program! HURRAY! Here is a video which I recorded immediately after finishing my final routine this past weekend!  Click here for my candid thoughts on Hammer and Chisel!

Here is a blog entry with more about the length of routines plus the descriptions.  That entry also talks more about our Performance Line, which I have incorporated myself for the first time during Hammer and Chisel.  
Guess what happened with Hammer and Chisel? I GAINED 5 pounds with this program, yet my photo at the top of this entry definitely shows a positive difference in body shape! While getting into my best shape so far - I gained weight??  Hmm... lesson to learn in all of this! And best shape somehow does NOT = "lowest weight ever"??? I am still on the journey, no doubt. Healthy is a lifestyle, not a goal to reach and set aside. I have really enjoyed the changes that I have seen in myself with Hammer and Chisel. I am stronger, leaner and feel good about progress in myself, especially because after 29 months at this, change in shape is not always super-visible. I think that I am on the right track and look forward to what will be next for me!

The big takeaway here is --- DO NOT JUST LOOK AT THE SCALE!

Measure progress with photos, measurements, fit of clothes, how you feel from the inside out, what you see in the mirror and what you hear from those who spend time with you (provided they are quality people with your best at heart!). 

I will most definitely return to this program again in the future and I am thankful to have it as part of my collection!

  

In September 2013, I set out to change my health through clean eating and home fitness. I went on to lose 60 pounds since that day and many other things have changed as well. No more migraines, cycle became regular, more energy, cholesterol and triglycerides lowered significantly and clothing went from an 18/20 to a 10/12. I have made my way through ChaLEAN Extreme, 21 Day Fix, PiYo, Insanity Max 30, Fix Extreme, Cize, and then some of Body Beast as I prepared for the December 2015 release of Hammer and Chisel! I have LOVED this lifting-based program and have enjoyed seeing my own changes through this one!

  Having completed Hammer and Chisel, I have launched into a hybrid of Insanity Max 30, ChaLEAN Extreme and PiYo as I get ready for a cruise (our first!) which is coming up in just under 3 weeks! After that I will be tackling the soon to be released 22 Minute Hard Corps with Tony Horton for my first-ever bootcamp style of workout program! 

If you would like help with your own health, I would be very happy to connect with you!   Nearly two years ago, I became a coach and so enjoy helping others with their own progress!   Please complete the application below and we will get started! 

Fill out my online form.

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Cauliflower "Rice"

Hello!  Welcome to my blog!  My name is Jeanette.   I am a mom of two who enjoys horses, outdoor activities, friendship, coffee and the changing seasons here in northwestern PA.

In September 2013, I began taking steps to change my life by improving my health through clean eating, home fitness and being part of FB-based accountability groups!

I became a coach in March 2014 in order to share these things with others! It is an honor to work daily with those who are making personal progress as well as leading a team of coaches who are doing the same!

Looking back on the past two+ years, I am filled will a variety of emotions. I can't help but think... what if I had not taken a chance on myself?

I would still be 60 pounds heavier and likely more...

Rather than dropping to a size 10/12, I would probably still be in my 18/20 or higher.

My cholesterol and triglyceride levels were becoming a concern and who knows where they would have climbed without change?

And the thing that takes my breath away?? What would I have missed out on doing with my husband and kids these past two years because I did not have the energy, ability, confidence or desire to put myself out here and try it??

If you are interested in making your own changes or helping others to do the same, we should talk! I would be glad to help you in getting started with your own new chapter!

Now, for the Cauliflower Rice! 

First, all carbs are not bad! But some of us look for ways to trim down our number of carb servings. Personally, I aim for 2-3 per day and I look for quality grains such as sweet potato, quinoa, brown rice, oats, Ezekiel bread, potatoes, beans, etc. 

When possible, I do like to eat my grains earlier in the day to give my body more time to process them.

But sometimes you just want a grain with dinner! They do round out the plate nicely.

OR - how about a veggie "disguised" as a grain!

Tonight was our first time to try this approach with cauliflower. It was excellent and really quite easy!  I encourage you to give it a try!  You just might be surprised.  :)

Fixate Macaroni and Cheese

Clean Eating Mac-N-Cheese for a Crowd!
                                                                 Serves 8-10

** this recipe is based on a recipe from the Fixate cookbook by Autumn Calabrese. I have adjusted the quantities/ratio to be convenient in cooking for a crowd!  

I was making dinner to share with friends and also for my own household.  We did serve a plate of fresh veggies on the side but I didn't want to make this entire dish as "broccoli-heavy" when preparing it to serve to a bunch of kids!  This version does include more pasta per serving than the "21 Day Fix approved" original Fixate version from Autumn which I will share later in this blog entry!

2 pounds lean ground beef or chicken breast

16 ounces pasta of choice - preferably whole grain
12 ounces broccoli florets, chopped and steamed
8 ounces extra-sharp cheddar, cubed into bits
4 cups unsweetened almond milk
4 tablespoons butter
4 tablespoons whole wheat flour
Sprinkle of sea salt

1) Thoroughly brown your ground beef or cut rotisserie chicken into chunks or cube cooked chicken breast - whatever your preference!

2) Cook pasta in a large pot, according to package directions, keeping it firm! Drain pasta and set aside. 

3) Use that same warmed pot to melt the butter. Once melted, whisk in the flour and be attentive so that lumps do not form! Add the milk, one cup at a time, whisking thoroughly along the way. Next add the cheese and give it time to melt, stirring every moment or so. Allow the mixture to simmer on medium-low heat for a few moments, stirring often.

4) Steam the chopped broccoli florets while step #3 is underway!

5) Add meat, broccoli and pasta to cheese sauce. Mix gently but thoroughly. Top with a bit of sea salt and give another stir.

6) Serve immediately OR place in a baking dish to reheat later at dinnertime.


"Macaroni and Cheese with Broccoli and Chicken"  
                                  as found in Fixate on page 155 and serves 8
                          21 Day Fix = 1 Green, 1 Yellow, 1/2 Red, 1/2 Blue

4 ounces dry whole wheat macaroni or pasta
4 tsp. organic grass-fed butter or extra-virgin organic coconut oil 
2 Tbsp. unbleached whole wheat flour
1 1/2 cups unsweetened almond milk
1 1/4 cups freshly grated extra-sharp cheddar  
3 cups cooked chopped chicken breast, boneless, skinless
6 cups chopped broccoli florets, steamed  
1 tsp. sea salt
1/2 tsp. ground black pepper
You would then follow the steps above on how to prepare this recipe!

NUTRITIONAL INFORMATION

(per serving): Calories: 250

Total Fat: 10 g Saturated Fat: 5 g Cholesterol: 68 mg Sodium: 491 mg Carbohydrates: 15 g Fiber: 2 g Sugars: 0 g Protein: 26 g

On the Bit? Communion Time Reflection...

Hello!  Welcome to my blog!  This is a place where I oftentimes share clean eating recipes and health-related perspectives.  But not today!  Today is one of my "journal" type of entries.  :)  My name is Jeanette and I live in Erie, PA.  I have been a horse person most of my life and you know what?  God speaks to us where we are at - especially when we are actively seeking to hear from Him.  The bulk of this blog entry is actually a story of mine via video - check out the thought that was impressed upon me during communion reflection time at church this past Sunday...

Hopefully in combination with my video story, this image helps you to picture the difference of "being on the bit" or not!

As I was pondering all of this Sunday - that question that came to mind during communion reflections - "Are you on the bit?" was heavy on my heart all day.  The past two weeks, I have spent a lot of time thinking about 2015 and where I have been and 2016 and where I am headed.  This relates to so many areas of my life and the varying roles that I play!  

So then I was scrolling facebook late Sunday night and was praying a prayer of surrender - committing myself to the Lord to trust and obey this new year.  And guess what??  What popped up in my newsfeed?????  The following illustration which was posted by a friend!  Coincidence?  Probably not.  Confirmation - yep!  God is faithful.  He reaches out to us.

Mocha Almond Chocolate Chip Cookies

Hello!  I am so happy to blog this recipe!  I began experimenting with this mixture over the weekend and the kids added a bit too much flour BUT that batch was still amazing.  Today I made these cookies a 2nd time and just used 1/4 cup less flour.  My husband was so cute - when I told him that I was going to make these again with just a bit less flour, he was all concerned that the flavor would change and he didn't want that to happen because "those cookies are really, really good"!  Hurray!  He is so analytical and is not one to throw compliments around lightly.  SO - win-win.  I love this recipe and he does too!  As do our 6 year old son and 9 year old daughter!  I am going to just go ahead and say that as a coffee-lover who calls almonds her favorite nut AND is a die-hard chocolate girl --- well, these are my favorite cookies of any that I have ever made!  Here is my #2 favorite... my own Pumpkin Pecan Chocolate Chip Cookies!

These cookies are considered "clean eating".  They ARE still a treat and need to be eaten in moderation!  The recipe makes a batch of 16 medium-sized cookies.  Perfect!  We enjoyed half of them here this evening and are sharing the other half with friends tomorrow morning.  No need to be tempted to eat ALL of the cookies myself over the next few days!  I have goals (Hammer and Chisel!) and need to eat according to them!

Mocha Almond Chocolate Chip Cookies

1/4 cup butter (sometimes we have organic here and salted or unsalted is fine)

1/3 cup coconut oil

1/2 cup coconut palm sugar (this is the only sugar in my house!  It is low-glycemic.) 

1/4 cup baking cocoa

4 tbsp. brewed coffee (strong and black!  It can be hot, warm or cold!)

1 egg

2 tsp. vanilla extract

1/2 tsp. baking soda

3/4 tsp. baking powder

dash of salt

1 1/4 cup whole wheat pastry flour (I use this flour for all of my baking)

3/4 cup dark chocolate chips

3/4 cup raw almonds, finely chopped 

1) Preheat oven to 350.

2) Melt butter and coconut oil.  I use my glass Pampered Chef Batter Bowl and just pop it in the microwave.

3) Whisk in coconut palm sugar, baking cocoa, brewed coffee, vanilla and one egg.

4) Fold in your pastry flour along with your salt, soda and powder.

5) Mix in your chocolate chips and finely chopped almonds.  3/4 cup of each is a generous amount for this recipe.  You may prefer to use closer to 1/2 a cup of one or the other. 

6) Roll into 16 balls.  Place on a baking sheet (I put 8 on each of my Pampered Chef Stoneware Bar Pans) and then just press lightly on each ball to form a cookie.

7) Bake at 350 for 8-10 minutes.  Do NOT over-bake!  

 

 

Buffalo Chicken - Clean Eating!

Hello and welcome to my blog!  Thanks for stopping by here!  Today I am so happy to share with you a recipe for Clean Eating Buffalo Chicken!  My husband is such a fan of Buffalo Chicken and I really am as well.  To me, saying that something "tastes like chicken" is NOT a good thing.  I tend to cook my chicken in a way that it does not taste like chicken.  It is just my style.  Side note - I utilize a fair amount of fresh lemon juice around here (although not in today's recipe!) and it totally helps chicken and salmon to taste better to me!  

And why is this buffalo chicken "clean eating"?  Traditional buffalo chicken recipes tend to be very high in fat content, particularly saturated fat.  It contains chemicals and preservatives due to the salad dressing.  Some recipes use canned chicken which (to me!) is just plain creepy and also adds in more sodium and preservatives. Clean eating avoids things like that.  For example - here is a traditional recipe that many people love.  FIRST, is this really going to feed 20 people???  Probably not!  10 people (or less!) could easily consume this dip and just LOOK at what all they would be taking in to their systems.  No thanks!  It may taste good at the time but the after-effects are just not worth it.  I do not want to clop up my arteries or wind up with my jeans too snug!

Relatively speaking, in my world, the recipe featured here in my entry today does have a fair amount of sodium due to the hot sauce.  You can look for a reduced-sodium sauce.  BUT, if you are eating a serving of this buffalo chicken recipe in the midst of a clean eating lifestyle, you are going to do just fine.  The rest of what we eat IS very low in sodium so something like this which is of a moderate level fits in okay here and there.     

For today's recipe, I took some photos to show you exactly how I like to prepare this dish.  You are going to need:

4 Medium Chicken Breasts + butter or oil for browning 

3-4 Tablespoons Hot Sauce (we like Frank's Buffalo Sauce)

3-4 Tablespoons Greek Yogurt 

2 Tablespoons Feta

2 Tablespoons Cubed or Shredded Cheese (Colby or Cheddar or whatever!)

** You can use a bit more or less of the hot sauce/Greek yogurt depending upon the quantity of your chicken breasts and how "saucy" you want your Buffalo Chicken to be!

First, heat oven to 375.  You will need the oven once the cook-top prep is complete!

1) I trim my chicken breasts very closely (personal preference) and I heat a bit of butter in a skillet or small pot.  My cook-top goes from low to 1-9 to high.  I warm the butter at 5 and turn it to 7 just as I am about to add the chicken.  I let that first side brown at 7 for 4-5 minutes and then flip to the other side.  I then allow the other side to brown the same amount of time without disturbing the chicken in the pan.  This sears both sides nicely and helps with flavor/texture.

2) I use my spatula to cut each breast (right in the pan) into 4 or so pieces.  I flip and toss them around a bit and then reduce heat to medium (5).

3) Next I add 3-4 tablespoons of hot sauce on top of the chicken.

4) I mix in that hot sauce and use the spatula again to cut the chicken into smaller pieces.  The burner temp continues to be at medium and I am working with the pot continuously to brown but not dry out/burn the chicken.  I am going to be using this chicken for wraps so I leave it in these medium-sized pieces.  You could continue to make them smaller if wanting to make Buffalo Chicken Dip.

5) I turn the heat down to medium-low (3 on my burner) and I add my Greek yogurt on top.  I mix everything well and grab the feta and cubed cheese.  I add them and stir to combine.  At this point I turn the heat back up to medium (5 for me) and bring the whole pot up to a simmer.  This takes a few minutes and I do return to stir it often.  Once at a simmer, I make sure that the cheese has all melted and is evenly distributed.  

*** If you are wanting to make this into a dip, you could transfer to a slow-cooker at this point rather than into the oven.  Or you can still make it into a dip in the oven if you are going to be serving it right away!

6) Place chicken in the oven at 375.  My pots can go from cook-top to oven but you may need to transfer into a separate dish if this is not the case for you!  Place (uncovered) on a medium rack and bake for 10-12 or even 15 minutes, until everything has browned up just a bit and the color becomes a bit more vibrant.  

7) Serve on a wrap or turn into a dip or whatever you would like!  We enjoy a nice side of fresh veggies and a whole grain wrap.  

I hope that your family likes this one as much as we do!  For more clean-eating, family-friendly recipes, check out the Recipes Page here on my blog!  Happy cooking!