Day 2: Booty Day

Booty day! My favorite day…and a body part that can use some focused attention :) 

This workout is just a little under 60 minutes and uses our Beachbody loops, a mat, and a chair for balance if you're modifying. We do a lot of this on the floor, but don't be fooled, we are NOT RESTING!  We are going to feel the burn in the best possible way and be earning some major booty gains!  Watch this video if you need a reminder of what equipment is required throughout the program.  If you want a second set, add it to your Shakeology order so you only pay $20 extra instead of $60 when you buy it separately!  I'm all about saving money where I can!

Paleo Creme Eggs

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OH MY WORD, AMIRIGHT???? I have got to have these…

Ingredients:
For the chocolate shells:
150g cacao solids (a.k.a. cacao liquor/paste)
150g cacao butter
4.5 tbsp raw honey or maple syrup
¼ tsp vanilla powder (optional)

For the white creme filling:
25g cacao butter
80ml coconut cream
2 tbsp maple syrup
1 tbsp coconut oil
1 tbsp cashew butter (or coconut manna/oil)
1 tbsp vanilla extract

For the yolk creme filling:
4 tbsp of the white creme filling
½ tsp maca powder
½ tsp ground turmeric

Directions can be found HERE.

Welcome to the official start of 80 Day Obsession!

Today is Day ONE!  I know 80 days sounds like "really?  EIGHTYYYYYY DAYS????" but I can tell you this... my current group is on Day 63 and we are all freaking out that it's so close to being over and sad!!  We've really formed relationships so if you like having workouts in community...you'll still get them here, but you have to check in!  I love our virtual community and it keeps the excitement and devotion going. I haven't missed a workout yet and I've traveled, had busy days and surprises (like ER visit for my kids).  

Today’s workout is Total Body Core (TBC). It’s under 60 minutes (not by much, but I'll take every minute I can), and we’ll do 2 sets of 15 reps.  You need weights and your Beachbody Resistance Loops. Buy these, don't try to save money getting them elsewhere, I promise, you'll regret it.  You get 2 sets of 3...yellow (easiest), green (middle), blue (hardest) and the different sets are based on your height. The longer ones are for those over 5' 11"  It will take time to get used to both the moves and putting the bands on.  If they roll up when you're doing the exercise, she says they're too light and you need to go up a band, or add a second if you're already using a blue band.  

Listen for Autumn’s form cues because 1) you don’t want you to hurt yourself and 2) you want to make sure you're doing it right. 

Don’t forget to use the Tracker Sheets to keep track of your weight selections. You can make notes about how it felt and whether you should go up or down in weights next time. I made a Tracker Sheet template HERE so each phase is on one page (4 total).  Or you can print out the Beachbody ones HERE.

Dyeing Easter Eggs with Shaving Cream

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Supplies:
* cheapest liquid food coloring. Follow the directions on the box to make fun new colors. Make sure you place it in a glass cup / bowl so nothing gets stained.
* 1-2 cans of shaving cream  (remember it has to say "cream", "shaving gel" will not work)
* glass pan / flat bottom bowl to roll the eggs in. (FYI - using metal works too, but it might absorb some of the coloring)
* hard-boiled eggs

Directions:
Spray 1" layer of shaving cream in the bottom of the glass pan. (Anything more then that will just be wasted) Spread the shaving cream smooth and even so the coloring does not run and pool together.

Place the drops of the food coloring in random spots all over the layer of shaving cream. The more random the better so the colors will swirl. Use as many colors as you want to use, but 2-4 works best, or it just blends together and creates brown or ugly green. Next, with a thin toothpick, or a small narrow stick or even a lollipop stick, drag the stick through the shaving cream in random lines. Large swirls and loops will give the layering effect. 

Once you have the swirls the way you think looks great, place the Easter Egg in the shaving cream on one end. Gently roll the Easter Egg in a straight line from one side to the other.  After coloring the egg, carefully pick up the Easter Egg and gently place it on cardboard so it will not roll. You can leave it there till the shaving cream starts to dry up (usually takes 5-10 minutes and you can then clean it).

To clean  the egg take a paper towel and gently dry off the shaving cream off the egg. Don’t worry the food coloring has already done its magic! http://athriftymom.com/swirl-easter-eggs-how-to-dye-easter-eggs-with-shaving-cream/

Chocolate Peanut Butter Bar

Y'all, it's time to ROCK some Shakeology worlds!!!  This is for those concerned about noisy morning blenders, those that don't want to drink a shake (I don't understand this, but that's ok), not having time to make stuff, or NEEDING that sweet treat. PLUS...This is NOT a refeed item so you can have it any, and every day.

Step 2 (after mashed bananas, water and peanut butter are well blended, heat in a microwave safe bowl for 30 seconds. Or you can heat before, whatever your preference is, just make sure you do this step BEFORE adding Shakeology.

I used Vegan Chocolate in this recipe, but you could use Vanilla or Cafe Latte just the same and it doesn't matter if it's the Whey or Vegan formula (I'm lactose intolerant so I use Vegan).  You can also call them "Amaze Bars" because they are pretty AMAZING!  Each is equivalent to ❤️💜🥄 , but if you need a green, add spinach before blending and that works too. But make sure you blend long enough because no one wants to bite in a chocolate bar and get a spinach leave :/

Last step, smooth batter into a longer size tupperware so bark won't be too thick, otherwise it's hard to bite into. 4" x 6" is good.

This is super simple to make and you’ll store them in the freezer to grab-and-go so feel free to double, or triple, the batch.  They will disappear well before they could ever go bad.  

These are NOT to take in your purse for later or you will have a sloppy mess and hate me; these are a 'remove and eat now' kind of thing.  

FYI - Freezing Shkeology is fine, but it should not be heated over 175 degrees or it will lose it's nutritional content.  No one wants that because there is good stuff in here and 70 Superfoods in one meal is hard to come by for this price!  Can't beat a nutritious $5 meal!

Then enjoy, you don't have to share if you don't want to! This is ONE PORTION!

Ingredients: 
1/2 Banana (mashed),
1/4 cup water,
1 tsp peanut butter

Add the above ingredients into a medium mixing bowl and once stirred together, heat for 30 sec in the microwave to soften. Mix with electric hand mixer.  

Then add 1 scoop/packet of whatever flavor you choose of Shakeology and mix until smooth. (AGAIN, you do not want to heat shakeology, it looses it's nutritional goodness so it's important to add AFTER microwaving).  Keep this in mind if you add coffee to your shakes...add cooled coffee for an iced coffee shake or just buy Cafe Latte and make life easy!

This is vanilla, 1/2 banana, peanut butter

Lightly spray flat container with olive/coconut oil (I used olive oil). Put mixture into a long container and smooth out into corners and tap to level out. If you use a short container the bar will be very thick and harder to bite into.  Place lid on container and freeze 3-4 hours.  Bar should be hard when you try to remove it so if it's not, leave it in the freezer longer. 

Remove from container and wrap in aluminum foil. Store in freezer.  ENJOY!!!

Updated based on questions I've received, yes,  you can also use Strawberry or Greenberry!  I'd use berries, peaches, kiwi, or pineapple instead of banana if you want.  You can add berries to Vanilla as well.  There is no wrong way to eat this!!

Eating out + Socializing...can you do both together???

Do have trouble sticking to your eating plan once the “honeymoon phase” is over? How do you deal with parties and other social events? Even though you have fitness or weight-loss goals, life is too short to avoid all the fun stuff and you don't want to be so perfect that at the end of all this you have one cookie and gain 5 lbs, right?  This is about creating a lifestyle you can maintain and that's what I love so much about Beachbody! 

Here’s an article with some tips for staying on track in any situation.  

Sweet potato waffles

how easy is this?  took 3 minutes :) 

Would you believe that at one point in my life (that happened to last for 37 yrs) I did not like sweet potatoes?  I mean, I borderline hated them and would have rather starved than eat them.  First world problems right?  Not super proud, but keeping it real.  Insert 21-Day Ultimate Reset where you eat a lot of sweet potatoes and other foods I disliked like jicama, olives, sunflower seeds.  But when you're hungry and following a plan to a T, you. will. eat. it.  And now, I feel like most of my recipes incorporate sweet potatoes somehow. And I LOVE THEM!  

So, try this new one... 4 ingredients plus any extras you want to throw in for flavor

Ingredients:
-2 eggs
-1/2 c (or a yellow container) mashed sweet potatoes, skin off
-1 c (or a green container) spinach, or you can combine green onions, spinach, arugula, zucchini however you want so that it all equals 1 green container
-1 tsp olive oil for cooking
-salt & pepper to taste (or any seasoning you like as long as it doesn't have sugar)

Combine all ingredients in a bowl and pour into heated, greased, waffle iron. If you don't have that, feel free to make pancakes instead ;)  This makes exactly one waffle as pictured and the 21-day fix containers are 1 R, 1 Y, 1 G, 1 tsp.  This is an ideal pre-workout breakfast so make it the night before or in the morning, it's super fast, and then press play 30 min later and be prepared to work it!  You've properly fueled your body so now let it do the work!

These freeze well too if you want to triple or quadruple the recipe.  Enjoy!

Banana Chocolate Chip Donut Holes

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It's hard to look at these and think "clean" but they are and you'd never know.  You can make this recipe as doughnuts, muffins, or bread.  

Ingredients:
-3 ripe bananas
-2 cups old fashioned rolled oats
-2 large eggs
-1/2 cup pure maple syrup
-1 tsp baking powder
-2 tsps vanilla extract
-1/2 tsp kosher salt
-1/4 cup cocoa powder  
Optional: 1/2 cup chopped walnuts or chocolate chips (mini or regular are fine, but try to chose semi-sweet if you can't find dark)

Directions:
-Preheat Oven to 350 degrees. Line a loaf pan with parchment paper or use non-stick spray, silicone liners, or muffin liners
-Combine bananas, oats, eggs, maple syrup, baking soda, vanilla, cocoa powder, and salt in a blender or food processor. Blend/process until you have a smooth batter, about 1 minute. (If using walnuts or chocolate chips, fold into the batter once well blended.)
-Pour into prepared pan of choice. If making a bread it looks pretty topped with banana slices.
-Bake until toothpick inserted in the middle comes out clean. About 25 minutes for bread, or 15 min for muffins or doughnuts (if using a doughnut pan).
-Let cool in pan, invert loaf onto cooling rack to cool completely or take out muffins using a buttered knife to go around the edges. Place on cooling rack.
-ENJOY!!!

21 Day Fix containers: 1 Y, .5 P

Why do I need a foam roller?

Foam rolling is essentially a self-massage that allows you to apply deep pressure to certain points of the body to release tightness and muscular tension. Adding foam roller exercises into your workout routine can help prevent muscle soreness, tightness, and more.  So if your budget is tight, don't let your muscles be too!  Do this at home!  Keep reading for Do's and Don'ts!

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Benefits of Foam Rolling

The idea behind foam rolling is that by applying a direct load to muscles and tissues, you stretch and massage the underlying tissues. This is believed to reduce fatigue and tension of the fascia [connective tissue] and muscle, enhance range of motion, promote blood flow, lengthen muscles, reduce pain and soreness, and aiding in recovery and relaxation. Ever see people who lift heavy weights look tense and like their arms can't relax or hang properly... this would help solve a lot of issues!

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How Often Should You Use a Foam Roller?

Ideally, every day. “The more you foam roll, the more your muscles respond to it,” says Dipple. “Ideally, you should do it daily—as you would stretching—although ease yourself into it by gradually building up the number of sessions you do.”

He recommends dedicating 10 to 20 minutes per session to foam rolling exercises at least once a day to simply get out the kinks. “When you find an area of tension, work around it for about 30 seconds using short, slow rolls and follow this up with longer, slower (and more soothing) strokes over the whole length of the muscle.”  When you first start it might feel uncomfortable, or even hurt, but don't give up!  “When you’re working an area of tension, you’re applying your body weight to a tender area;" discomfort is ok, but excruciating pain is not. 
 

4 Foam Roller Mistakes to Avoid

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1. Avoid rolling directly onto your lower vertebrae. Dipple says, “Your lower back muscles will contract to help protect the spine which can cause discomfort or injury.”

2. Do not hold your breath, though it’s tempting when discomfort hits. Instead, says Dipple, take long deep breaths as you roll in order to increase blood flow to the working muscles and derive more of the benefits of foam rolling exercises.

3. Stop rolling evenly on each side. “If it’s your right leg that has an issue, spend more time on that side,” says Dipple. This isn't like lifting weights, you don't need to be completely even on each side.  The next time, your other side might need more time.

4. Avoid rolling too quickly! Long and slow rolls while taking deep breaths, will cause your brain to send a message to your muscles to relax.  Think ... at home massage ... and ENJOY!

Click HERE for 8 easy foam-rolling exercises.

Pumpkin Muffins (from WW)

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Let me start by saying, I "try" to make clean food as much as possible, but there are times when you're at a crossroads... semi-processed at home, or completely processed at the store.  This recipe allows you to still bring a homemade treat with similar, or better, nutrients than the store and your house will smell delicious in the process.  And it is SIMPLE - only three ingredients!  Get ready for this...cake mix, water, canned pumpkin.  Bam. Easy right? 

I prefer Duncan Hines SPICE cake mix.  I love the flavor it brings out and it's always a hit.  But, Duncan Hines doesn't state that they are a nut free factory so if I'm making this for a party or school, I always use Betty Crocker who I've been told, is safe for nut allergies.  **My family only has coconut allergies so I'm going off what I've been told.   

US version:
1 box Duncan Hines spice cake mix
1/2 c water
1 15 oz Libby's canned pumpkin

Australia version:
1 box vanilla cake mix
1/4 c water
1 15 oz Libby's canned pumpkin
1-2 TBSP Pumpkin Spice***, to taste (the batter doesn't have eggs so you won't get sick tasting it, but don't eat it ALL! speaking from experience here) ;)

*For a party, sift powdered sugar on top for that extra WOW factor. You could ice them, but I find them sweet enough and powered sugar really is impressive enough without hiding the flavor of everything else.

**I usually double this recipe when I make it because my kids seriously go through this super quick and I can spread the love to teachers, neighbors, church morning tea, etc. or freeze them.  They are great frozen and then reheated once they thaw. 

***if you don't have Pumpkin Spice on hand, save your money and make it. It's super simple and I make it in large batches so it lasts for month.  I use it in a lot of things so it's handy to have around and no need to spend $4-5 on a small jar: 1.5 TBSP ground cinnamon, 1 tsp ground ginger, 1 tsp ground allspice, 1 tsp ground nutmeg, 1 tsp ground cloves. 

DO NOT MISS THIS!  You do not make the recipe with the instructions on the box...disregard that, you only use water and canned pumpkin so this is egg free, nut free, butter free, and oil free too.  Also, this is not 21-Day Fix approved, but again, one of those splurges where you want to bring homemade, have people talk about you for days and make everyone in your house think you are AMAZING! 

Summit 2018 - Indy or BUST!!

About to walk across the stage in New Orleans at Summit 2017.  One-Stars and above get to do this and it is so exciting! #IDidNotFall

Team Beachbody Summit is awesome and the highlight of the year for sure!  Kid-free time, being with other women who want to lift you up, encourage you, equip you and send you out to help as many people as possible.  Did you know we have an obesity epidemic in the United States?  There are millions to help!  Think of all the commissions from that, which are nothing compared to how good it feels to impact others, believe in them even if they don't believe yet and to be part of their story?!?!  That isn't even possible in most jobs (sure wasn't in mine as a CPA).  

Join Team Energize June 20-24 as we celebrate, learn, and grow together as a family. Although Summit is exciting, it is also a little tiring and overwhelming because there's so much to do and so many to meet in so little time.  Kind of a good problem to have, right?  Team Energize sent 2 coaches in 2016, 5 coaches in 2016 and this year we are sending 7 coaches!  I love how we are growing and committing to learning as much as possible to SERVE!  Here are some ideas from pervious trips to help you be prepared.  I know most of us are flying, so everything might not be doable, or just take an Uber when you land.  

1) Download the Summit App – each year Beachbody Corporate puts out an app (simply search for it in your App Store) which has the most up to date information, maps, agendas, speakers, and more. Also, it will alert you if any changes to the schedule are made while you are there so the summit app is a must for your home screen!

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2) Wear your Wristbands – Once you get registered (more to come on that) you will be given a packet that includes everything you've earned.  THIS IS SO FUN TO OPEN!  Party invites, ribbons, and wristbands will all be there - do not lose these as they cannot be replaced!  WRISTBANDS ARE VITAL; NEVER TAKE THEM OFF. They are how you get into the CORE (shopping - clothes, accessories, product - save your money because they offer things that can't be bought elsewhere) as well as the workshops, workouts, general sessions and celebrations. Everyone is wearing them so it becomes "cool."  ha!

3) Bring a stapler for your ribbons – if you've been before, you've seen coaches wearing these long badges with tons of ribbons on them. The sticky tape on them sucks and they'll fall off.  You worked too hard for them, so staple them on the ends.

4) Bring an empty water bottle – hydration is HUGE and buying water bottles gets costly and isn't always readily available. There are fill stations if you have your own bottle.

5)  Bring snacks if possible.  Apples, pears, oranges, oatmeal balls, nuts, our NEW GRANOLA BARS all travel well even if flying.  I recommend bringing packets of shakes and energize, not scooping it in ziplocks.  You have plenty of time to plan ahead for this, but then you don't risk having it confiscated at the airport. 

6) Pack leaving room for CORE stuff. (see more about CORE in #2) Great time to buy gifts for your coaches or challengers too. 

7)  We are having a team-wide shirt made "Stand Tall, Wear A Crown, Be Sweet On The Inside." which you'll need to pre-order. Make sure to bring this with you for team photos :) 

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8) Please tag all your photos and videos with the hashtag #TeamEnergizeTakesINDY so we can easily see what everyone is posting.  Tag each other and we can chose whether or not to add to our timeline.  Make sure what you're sharing is purposeful posting.  This is a huge recruiting  opportunity and coaches and challengers are watching you!  You're planting the seed for your team to grow and for people to join you next year at Summit by inspiring others, not annoying them :)

9) Bring an portable charger because chances are you will run out of charge during the day.

10) I took lots of pictures of the screens rather than actual note taking because there's too much to take in and it's fast.  Then during breaks I'd write notes or extra nuggets I wanted to add.  You'll have your flight time to convert everything from pictures to notes. 

11)  Have fun, this is the first time a lot of us are meeting each other in person, BUT, also remember that this is a work trip. You are a business owner and want to represent yourself well and make smart choices and decisions. Each year people get sent home for inappropriate stuff and it's such a waste.  I doubt this is an issue, but just want to put it out there!

12) HAVE FUN! This event is a game-changer for your business!  I believe in you and hope you do too.  There are NO LIMITS on what you can do with your business, how you can grow it, how many you can help.  Everyone you will hear from started as a coach, knew nothing about the business and went up from there.  You could be on the stage next year, either walking or teaching.  YOU CAN. IT'S TRUE.  Qualification for Summit recognition will start soon so don't want to work towards your goals.  This is not time to slow down!

EASY homemade Bagels!

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First attempt, it gets prettier with practice. I made 1 everything, 2 cinnamon & sugar and 1 pumpkin spice. Everyone can season them the way they want and chose wether to add eggs and bacon or not.

Y'all I love bagels and I haven't eaten them in FOREVER because one bagel can make me sleep for hours.  When I did a road trip from Houston, TX to Maplewood, NJ, I had to watch my carbs if I was driving because 30 min after I'd eat something heavy I'd be like a newborn baby and ready to crash for 1-2 hours.  True story.  Ha! These however, are different, and I'm so thankful for this!  If I could be any food on this earth...I'd be a grain.  Bread probably.  (The Italian in me runs very deep) 

This homemade bagel recipe is easy (who would have thought that was possible - making bread just stresses me out) and only five ingredients – flour, Greek yogurt, egg whites (or eggs), baking powder and salt!  No yeast, no boiling, no mixer. Bake them in the oven or if you're fancy and own one, use your air-fryer! (I think this and an insta-pot are on my Christmas list)

INGREDIENTS: (yieleds 4)

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Before the oven (25 min)

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After :) One child snuck his before I could take a photo. Both boys wanted seconds! I'd say this was a win!

• 1 c (5 oz) unbleached all purpose flour (if you want them to be clean, use whole wheat) or gluten-free mix*

• 2 tsp baking powder (make sure it’s not expired or it won’t rise)

• 3/4 tsp kosher salt (use less if using table salt)

• 1 c non-fat Greek yogurt (not regular yogurt, it will be too sticky)

• 1 egg white, beaten (whole egg ok too, just to use as wash over bagel)
  
  Variations:
  Everything bagel: sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes (shake amt desired for ea)
  
  Cinnamon & Sugar: 1 tsp cinnamon & 2 tsp sugar. Mix and spread evenly.
  
  Chocolate Chip bagel: yummmm...choclate chips. this could probably work for blueberries too, but I didn't have any on hand to try. Let me know if you do!
  
  Pumpkin Spice bagel: 1.5 TBSP ground cinnamon, 1 tsp ground ginger, 1 tsp ground allspice, 1 tsp ground nutmeg, 1 tsp ground cloves. Mis and spread over top evenly.
  
  ** in my house everyone gets to make their own for two reasons... 1) no complaining, you get what you get and you don't cause a fit :) and 2) it gets them involved in cooking and the sooner this happens, the better. Put them on the parchment paper and let everyone add the seasoning they want.

Directions and GF instructions can be found HERE . They freeze well too so this is a win for the whole week!

80 Day Obsession and 21-day fix container counts are: 1Y, ⅓ R

Pumpkin Cookies

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These taste like warm oatmeal cookies with a creamy pumpkin filling you'd find in a donut. Yes I said the word donut on my blog ;)  The fat content is minimal because we use organic extra-virgin coconut oil, plus they’re gluten-free!  It's always a win if you can stay on target with your goals and please the whole family, while indulging. You don't have to disown sweets to tone and lose weight and these are in line with 21-Day Fix container system.  

SERVES: 9 (1 pie each)

INGREDIENTS - COOKIES:

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I served these with creamy peanut butter on top and they were delicious too. I stored in the fridge and we used them in school lunches, breakfast with yogurt, dessert with cream filling or like this (above). You can't go wrong.

• 1 cup dry old-fashioned rolled oats

• ½ cup gluten-free all-purpose flour

• ½ tsp. ground cinnamon

• ¼ tsp. baking powder

• ¼ tsp. sea salt (I prefer Himalayan salt)

• ¼ cup extra-virgin organic coconut oil

• ¼ cup coconut sugar

• 1 large egg

• ½ tsp. pure vanilla extract

• ½ cup chopped raw walnuts (opt)

INGREIDENTS - PUMPKIN FILLING:

• ¼ cup heavy whipping cream

• ½ tsp. unflavored gelatin (preferably from grass-fed cows)

• ½ cup 100% pure pumpkin puree (this is hard to find in Australia)

• 2 Tbsp. coconut sugar

• 1 pinch sea salt (I prefer Himalayan salt)

• ¼ tsp. ground cinnamon

• ¼ tsp. ground ginger

• ¼ tsp. ground nutmeg

• 1 dash ground cloves

• ½ tsp. pure vanilla extract

DIRECTIONS - COOKIES:

1. Preheat oven to 350º F or 160º C

2. Line baking sheet with parchment paper and lightly coat with spray (I prefer Olive Oil spray).

3. Combine oats, flour, cinnamon, baking powder, and salt in a large bowl; mix well. Set aside.

4. Combine oil and sugar in a medium bowl. Using electric mixer beat until light and fluffy.

5. Add egg and extract; beat until well blended.

6. Gently fold in oat mixture and mix until just blended.

7. Fold in walnuts (if desired) and mix until just blended.

8. Spread 18 rounded Tbsp. of dough onto lined baking sheet.

9. Bake 6 to 8 minutes, rotating baking sheet once halfway through, or until golden brown.

10. Cool cookies completely before filling (hot cookies will melt the cream filling).

DIRECTIONS - PUMPKIN FILLING:

1. While cookies are baking, combine cream and gelatin in a large mixing bowl; whisk to blend. Let stand for 5 minutes.

2. Add pumpkin, sugar, salt, cinnamon, ginger, nutmeg, cloves, and extract to cream mixture; whisk to blend.

3. Add pumpkin mixture to a large skillet. Bring to a gentle boil, over medium heat, stirring constantly. Reduce heat to medium-low; cook, stirring constantly, for 3 to 5 minutes, or until mixture has thickened slightly.

4. Place pumpkin mixture in heat-proof bowl, then place bowl in ice bath. Chill for 5 to 10 minutes, or until pumpkin mixture has set to the consistency of pudding.

5. Transfer pumpkin filling to a large resealable plastic bag. Refrigerate until it’s time to fill the pies.

DIRECTIONS - WHOOPIE PIES:

1. Snip off one corner of plastic bag (containing pumpkin filling) with a pair of scissors.

2. Pipe approx. 1 Tbsp. filling on the flat bottom of a cookie; press another cookie on top to form a sandwich. Continue with remaining cookies and filling until nine pies are complete.

3. Whoopie pies may be enjoyed immediately or refrigerated in an air-tight container for up to 4 days.

21 Day Fix containers:  1.5 Y, .5 B, 1 tsp
80 Day Obsession containers:  use this for re-feed days only (always before leg day).  

Fixate Whoopie Pies can be found in Autumn Calabrese's Fixate cookbook, along with hundreds of other 21-Day Fix approved recipes.  You can buy it HERE. 

Vanilla Fresh shake recipes

Vanilla Fresh is one of our most popular shakes and is completely vegan, so it works for everyone.  Sadly, it's not avail for purchase by itself, but it's a vital part to the 3 Day Refresh.   I love it with just water and shaken very well, but some prefer drinking it with their fruit serving from lunch, or add extra 'free' seasonings.  Check these out to add some variety to your day! Let me know which is your favorite!

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Sweet potato pancakes!

As the recipe is written :)  Thanks Rebecca Ray, fellow Beachbody Coach

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Me modifying a recipe I'd never made before and doubling spinach.  Tasted fine, but you might not always want green food :) 

Too easy, just pour in the pan and there you go! 4 breakfasts ready for the week!

So I've been on a roll trying new recipes in the past month and it's paying off! I honestly thought this "timed nutrition" thing was going to be super hard and I don't love too much structure. Oh you bet I'm a rule followers, you can tell me how much to eat, but to tell me when to eat, and how to group it together, I thought Autumn Calabrese was over stepping her boundaries at first.  But now I'm down 3.5 lbs and multiple inches (lost my tape measure, but I can see and feel a difference, so it's legit) and I feel like I get to eat ALL DAY!  Ha!  This foodie is in heaven and I'm even eating more than any Beachbody program I've done before.  
Rebecca Ray shared this recipe with me and I'm always trying to sneak more greens in, so I took it upon MYSELF to question her .5G count and double the greens so I get my full 1G portion in one meal.  Don't. There's a reason you follow directions :) So here is the recipe as it's written and how it will turn out.  

Ingredients:
-2 roasted sweet potatoes, skinned (skin before you cook, much easier)
-8 eggs
-1/2 tsp baking powder
-1/8 c almond flour (it's impossible to find in Australia so I make my own - just grind almonds!)
-2 greens Spinach (read that 2, not 4, like I did the 1st time)  
-Vanilla & cinnamon to taste

Mix with hand mixer if you want texture, or a blender if you don't care and want it fast and smooth.  Cook on griddle or frying pan (I spray with olive oil).  Makes 4 servings so divide evenly as you're cooking it.  Mine were larger so I had 4 each servings.  Rebecca's were silver dollar size so she had 8-10 per serving. 

80 Day Obsession containers: 1R, 1Y, .5G, 1tsp.  Wait at least 30 min, or up to 1.5 hours, to workout. (assuming this is your pre-workout meal) .

Indulging sensibly!

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Double Berry Shakeology
-1 cup unsweetened almond milk
-1 cup ice
-1 scoop Strawberry (whey or vegan) Shakeology
-1 cup fresh or frozen raspberries

Mix together and blend.  Always blend longer than you think...it gets creamier.  Enjoy!

Portion Fix: 1 P, 1 R, 1 tsp
 

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Triple Chocolate Shakeology
-1 cup unsweetened almond milk
-1 cup ice
-1 scoop Choclate (whey or vegan) Shakeology
-2 Tbsp. unsweetened cocoa powder
-1 Tbsp. cacao nibs

Mix together and blend.  Always blend longer than you think...it gets creamier.  Enjoy!

Portion Fix: 1 R, 4 tsp

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Strawberry Sea Salt Shakeology
-1 cup reduced fat (2%) milk
-1 cup ice
-1 scoop Strawberry (whey or vegan) Shakeology
-1 dash sea salt (or Himalayan salt)

Mix together and blend.  Always blend longer than you think...it gets creamier.  Enjoy!

Portion Fix: 1 R, 1 Y, .5 tsp

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TIramisu Shakeology
-1 cup water
-1 cup ice
-1 scoop Cafe Latte (whey or vegan) Shakeology
-1 Tbsp. mascarpone cheese
-1 tsp. unsweetened cocoa powder
-½ tsp. pure rum extract

Mix together and blend.  Always blend longer than you think...it gets creamier.  Enjoy!

Portion Fix: 1 R, .5 O

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Chocolate Mocha Mousse
-4 oz. soft tofu
-1 scoop Chocolate (whey or vegan) Shakeology
-1/4 cup unsweetened almond milk
-1 Tbsp. all-natural almond butter
-1 medium strawberry sliced (for garnish, opt)

Mix together and blend.  Always blend longer than you think...it gets creamier.  Enjoy!

Portion Fix: 1.5 R, 3 tsp

Peanut Butter Cookie Dough Brownies

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You're welcome. :) A non-clean recipe that will make your mouth water just by reading it I'm sure!  This might just be THE Valentine's Recipe that wins your date's heart!  

I like to take shortcuts here I can and when it won' the noticed and change the results.  So, I start with Ghiradelli Triple Chocolate Brownies.  For this you just need 1 egg, ⅓ c vegetable oil and ⅓ c water.  I modify this and encourage you to do the same; YOU WILL NOT NOTICE!  Instead of ⅓ c vegetable oil I do 1/2 unsweetened applesauce and 1/2 olive oil. literally pour both in the same ⅓ cup so it's whatever portion you want.  You could even do ⅔ of it applesauce and less oil.  This is plenty rich that you won't notice and I personally prefer brownies less oily.  Bake as instructed on the box and set aside to cool. (Instead of spraying the pan, I line it with aluminum foil or parchment paper so the brownies come out seamlessly, but DO NOT life out till they've completely cooled or they'll crack / break).

While this is cooking you can start making the peanut butter cookie dough. 

Ingredients:
1/4 cup unsalted butter, room temperature
1/2 cup packed light brown sugar
2 tablespoons milk
1/2 cup clean creamy peanut butter (why add oils and sugars you don't need)
1/2 cup + 2 tablespoons all-purpose flour
1/2 teaspoon salt

Mix together and spread on top of COOLED brownies. There are no eggs in this cookie dough so if some jumps in your mouth, you're all good :) WHEW, that might have happened to me!

Now it's time to make the fudge topping.  When I made it, I had no cream so it was a little watery and messy.  I had low fat 1% milk which was not ideal, but still tasted AMAZING! 

Ingredients:
3/4 cup bittersweet chocolate chips
1/4 cup heavy whipping cream
1 tablespoon granulated white sugar

Microwave these ingredients together for 30 seconds at a time so you don't burn the chocolate.  Not only would that be a sin, it is so hard to clean up and wasted chocolate.  I'm just not ok with that, so if it happens, don't tell me! Lets agree on that :)

**If it's more watery than you'd like, add more chocolate chips, but you won't need more richness so try to use cream and this turns out perfect!

Yuuuummmmyyyyy!  These are really delightful!  And they freeze well.  This portion on the plate was good for 4 boys, 2 dads and 2 moms.  It's 13 in total and I froze the rest because my husband's rule is I can't give ALL baked goods away.  He wants to have some the next night too.   My goal is always to GIVE ALL OF IT AWAY because I work from home and DO NOT want to get caught eating the other 3 we had left over :/

Carrot bread! You have to try it!!!

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Not only did this taste good, and was healthy, but it smelled amazing as it cooked.  That's always very important, right?  Ha!  

If you make multiple servings, like I did, store it in the fridge so it doesn't go bad, and then warm it up slightly when you're ready to eat it.  Top with your choice of nut butter (for pre-workout meal) or save your nut butter for your fruit serving if you're enjoying this post-workout. The portion feels rather large, which I'm thankful for, so enjoy it!  

Here's the recipe, shared by a fellow coach in the 80 day Obsession Exclusive Coach Test Group.  Love that we are all accountable to each other for sharing knowledge and encouraging one another.  80 days is long, but it's going to pass either way, so might as well have something to show for it, right?!? And I'm honestly having a TON OF FUN!!  

Ingredients:
1/2 c Quick Oats
2 eggs
1 scoop regular Vanilla Shakeology (I like having whey in this even though I'm lactose intolerant, it didn't bother me maybe because I cooked it?)
2 c shredded carrots
1 1/2 tsp baking powder
2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 tsp vanilla
Nut butter, optional

Mix all together by hand (you don't need a mixer for this, but if you wanted it more cake like, then put in your blender).  Pour into a greased loaf pan (I use olive oil spray) and bake at 350 degrees for 25 minutes.  You could do this in an air fryer as well if you have one.  Top with 2 tsp nut butter and ENJOY!  This is TWO SERVINGS. 

80 day Obsession containers per serving: 1R, 1Y, 1G, 1tsp  Wait at least 30 min, or up to 1.5 hours, to workout. (assuming this is your pre-workout meal)  

**you can also cook this in muffin tins, but shorten cooking time as it will cook much faster

Green pancakes & kid-friendly!

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This is our Ninja Food processor.  Super easy to do and the kids can do all of it, but the stove work.

These are delicious and I'm not just saying that because they are clean!  My hubby wanted some, but I only made one portion because... well... they're green and I wasn't sure they'd be any good!  ha!  But they were so they will go in my 80 Day Obsession rotation for sure!  

Here's the recipe that one of the coaches shared in our Exclusive Coach Test Group. It's such an honor to be included in this and since I don't love to cook and am in no way, shape or form, creative, I love that others like to play around with recipes and share it when it's perfected! Thanks friends!

Ingredients:
-1 green container Spinach (portion fix)
-1 egg white (or whole egg, I used whole egg in mine)
-⅓ c cottage cheese (don't be afraid of fat, but look at the ingredients. you want it to be clean!)
-¼ c oats
-1 tsp clean nut butter (when serving)

Blend together if you want smooth and less texture, or put in a food processor (like I did) to have more texture and variation.  Same taste, just preference. I always say, do what's easier and less mess to clean up.  Serve warm and double if you want more than 1 serving.

This is 1R, 1G, 1Y, 1tsp.  Wait at least 30 min, or up to 1.5 hours, to workout. (assuming this is your pre-workout meal)  

Does it Matter When You Eat?

When it comes to healthy eating, you’ve likely heard far more about WHAT and HOW MUCH, versus WHEN, to eat.  It makes sense. Most experts say you first need to know if you’re eating too much or not enough, then focus on the right macronutrient balance for your goals.  You could be eating too little and your body goes into starvation mode and holds on to all the fat, burning muscle instead; and who wants to waste time or a workout?  We want every second and effort to be helping us get closer to our goals and becoming healthier.  I'm finally a believer that eating the right foods, in the right amounts, but at the wrong time, can hold you back from getting the most of your metabolism.  The American Heart Association stated that paying attention to the timing and frequency of your meals yields a healthier lifestyle, better cardiovascular health, helps maintain healthy blood sugar levels, a better metabolism and consistent energy levels throughout the day.  Sounds like ALL WINS to me!  Let me break down the MOST IMPORTANT things so this isn't so overwhelming.

What is Nutrient Timing?

Eating macronutrients at certain times — before, during, or after workouts — is called nutrient timing.

The concept of nutrient timing includes the rules of protein timing, or the “anabolic window” after workouts when muscles are most receptive to protein. This matters when you're doing cardio or heavy lifting.  Basically, if you're sweating during your exercise, IT MATTERS. Carbs should be part of your pre-workout snack, which would ideally be a 4:1 ratio of carbs to protein about an hour before your sweat session begins. This will give you adequate energy to avoid bonking during your workout.

Do you need to eat breakfast, lunch AND dinner?

Breakfast is the first food-related decision you make each day.  It breaks your body out of its nightly fast, spurring your metabolism, giving you an energy boost and providing your brain with fuel to help you concentrate and focus throughout the day.  Eating every 2-3 hours will help you maintain all of these benefits throughout the day. 

While some people can skip breakfast and still balance the rest of their day in terms of calories and nutrients, most fine it hard or impossible.  “If you skip breakfast and then you are ravenously hungry by noon and eat double what you would normally eat for lunch, then you haven’t done yourself any favors,” Benté says. Studies have shown that men who eat breakfast are less likely to gain weight compared to those that skip it.

I love Amy Shapiro, M.S., R.D., C.D.N.'s analogy... “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” 

Lunch is your best bet for getting a midday energy boost and avoiding the afternoon slump.  “We need lunch to keep our energy up throughout the day and to prevent us from overeating later,” says Shapiro, a New York-based nutritionist.   What if you just don’t have time for lunch some days? Shakeology to the rescue!! By itself, Shakeology can't replace a meal, but when combined with other healthy foods like fruits, nuts, seeds, yogurts,nut butters, avocados, or various milks, it can.  And it's probably the densest, cheapest, lunch you will find.  WIN!!  

My husband started taking Shakeology to work for two reasons: 1) helps us save money and 2) saves him time in the office, bringing him home to our family earlier.   More times than I'd like to count, a meeting runs late or the day doesn't go as planned and his lunch break is the first to go.  He then goes from 6am to 5pm without eating and shows up HANGRY at home, grabbing the first available thing.  Guess what that is??? PROCESSED FOOD!  That ruins his metabolism and dinner appetite. 

His favorite shake recipe is: medium banana, TBSP of peanut butter, 1 cup spinach, 1 cup of unsweetened almond milk, 1 cup of ice, 1 scoop of Cafe Latte or Chocolate Shakeology, and blend.  If you have a double walled tumbler it can stay cold for 8+ hours.  This is so easy y'all; I usually whip up 3 at a time for our family and we drink it then, or save them for later in the day.  As you get to know me, you'll realize I like savings in time and my wallet. 

Dinner is my favorite meal of the day because I get to hear about everyone's day and the kids are warn out and willing to listen (usually).  A light dinner about three hours before bed is the best way to let your body get a head start on digestion, prevent acid reflux, and not interfere with your ability to get to sleep — and stay asleep.

What Is the Best Thing to Eat Before Bed?

If you want to make your bedtime snack part of your recovery routine, you’ll want to consume Beachbody Performance Recharge, which contains casein. a slow-absorbed protein improving muscle gain and fat loss, accelerating overnight recovery, combating exercise-induced muscle soreness, and promoting muscle protein synthesis.* And with the slow release of amino acids it's easy to digest,” says Benté.   Casein is not to be confused with whey protein, which the body absorbs quickly, and is a good idea after a workout.

Benté shared this too, "to determine the timing for your last meal.  Look at what time you need to get up, and work backwards.  i.e. If you have to get up at 6 a.m., you will want to be in bed by 10 p.m., so you’ll ideally have dinner by 7 p.m. That gives you 11 hours between meals, and if you eat dinner earlier or tend to eat breakfast later, you’ll naturally have more hours between meals."  That's where intermittent fasting comes in, but that's for another newsletter ;)

Look, the weight loss industry is a BILLION DOLLAR INDUSTRY so looking at a magazine ad or infomercial about a stranger, or celebrity, and deciding to starve yourself, solely do juicing or liquid fasts, or never eat a carb again, isn't the safe answer or even realistic.  If you lose weight that way, and you likely will, what comes off easily goes right back on, even easier.  Been there, done that!  

I researched Beachbody and Shakeology almost to exhaustion and spoke to pediatricians, obstetricians, general practice doctors and dietitians before chosing this solution for our family.  There's nothing fake or magical about it so we added Shakeology (70 superfoods and protein) and eliminated processed foods as much as possible, while implementing portion control and exercise.  Beachbody is about all four of those concepts and I'm excited to have learned how timed nutrition can help Travis and I even further our results, in a natural way.  You won't find a gym, personal trainer or diet program that can offer all four of those components.  

resource: Beachbody on Demand January 8, 2018 | BY: Grant Stoddard