Skip to main content

Posts

Showing posts from March, 2015
Beachbody writer Ben Kallen gives you some great tips on how to get those sexy abs and I know that may not be everyone's goal but it is worth reading.  It is  also about eating the right foods to obtain your weight loss goals.   




Author Ben Kallen

When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That’s because you can’t get a flat, hard midsection without losing body fat. No matter how much effort you put into creating a six-pack, no one’s going to see it if it’s covered by a layer of flab. If you’re following the dietary guidelines of a Beachbody fitness program, you’ll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you’re putting into your abs will bring you the results you want. 1. Get plenty of protein
Eating enough lean protein promotes fat loss and muscle gain, the two most important elements…

Clean Eating and Weight Loss

Clean eating has become very popular in recent years, and for good reason. The concept is deceptively easy to understand: instead of counting calories or eliminating certain food groups from your diet, simply eat foods that are whole or unprocessed. This means that you should consume foods that have undergone as little processing as possible and that are closest to their natural form.


What does clean eating entail


There are certain concepts that are encouraged when clean eating for weight loss. They include:


- Dividing your meal intake into six small portions throughout the day. This is so as to ensure that your blood sugar level does not drop during the course of the day. A blood sugar drop is what leads to cravings which will have you reaching for unhealthy quick fixes.


- Always consume breakfast daily, at least one hour after you wake up. Breakfast is the most important meal in your day, as it will help you to have the energy to go about your daily activities.


- Ensure that every meal h…

“A True Change from the Inside Out”

Meet Randi, age 53 from Seward, NE
She entered The Beachbody Challenge in February 2015 and won $2,500!


Tell us about your life before you started the program. How did you feel about yourself and your body?

I have been obese almost all my life. I was in an abusive marriage for 15 years, where daily I was told how fat and ugly I was. I felt hopeless. So I would make myself feel better by eating. My food was my friend…it would never judge me. My weight kept going up and I kept going down. Down so far, I hated myself. My marriage ended. But my addiction to food did not. Years later, I married again, and found out I was pregnant. 5 months pregnant! I was shocked, and in disbelief. But great news, I could eat for 2 now! After all, I was pregnant. As the years went by, I kept getting heavier and the feelings of self hate kept building. My daughter was now being affected. When there was a school function or activity to attend, I would have to sit in the back of the room where no one would see m…

Chicken with Quinoa, Oranges, and Walnuts

This chicken and quinoa dish is packed with healthy proteins and good fats. Walnuts give it crunch, and oranges and herbs give it lots of fresh flavor. Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 2 servings Ingredients:
1 cup cooked quinoa
3 oz shredded rotisserie chicken breast (about ½ cup)
1 oz walnuts, coarsely chopped (about 14 halves)
1 medium orange, peeled and chopped
2 Tbsp. chopped fresh cilantro leaves
2 tsp. extra-virgin olive oil
2 tsp. red wine vinegar
¼ tsp. sea salt
1 dash ground black pepper Preparation:
1. Place quinoa, chicken, orange, walnuts, and cilantro in serving bowl.
2. Drizzle with olive oil and vinegar; season with salt and pepper.
3. Mix well and enjoy. Tip: Store-bought rotisserie chicken is very versatile. You can bone and skin the chicken and use the leftover meat in other recipes throughout the week. It’s great in sandwiches, soups, and salads. Authors
How Much Weight Should You Be Lifting?
Great info on lifting and why using them can only benefit you.  Don't fear the weights!
Authors
For those of you not interested in details, here’s the short answer: You should always lift as much weight as you can for the number of repetitions targeted by an exercise. If you aren’t doing this, you’re only getting a fraction of your workout’s potential. Because the independent variable isn’t weight, it’s reps. Trainers often say, “Failure is not an option,” meaning that if you never fail during a set, you never know how much weight you should be lifting. You shouldn’t fail on every set, but occasionally failure lets you know you’re pushing to your limit, which is the key to results, whether your goal is to lose or gain weight. A good rule of thumb is to begin each set with enough weight to barely reach the low range of the targeted repetitions determined by your trainer (eight to 12 or so). When you can reach the highest rep at th…

Get Started Right Accountability Group...

I know you won't lose 30-40 or more pounds in just 4 weeks but all I know is that if you are serious and you are willing to invest you time I can show you the fundamentals to start your journey. You'll get started with a 5 day clean eating meal plan and then I'll walk you through the next 30 days to help you stay on track. Don't let the excuses hold you back from doing the the things you loved doing.  Message me fitcoachchristine@gmail.com or fill out the form below and let's see if this program is right for you! 



Fill out my Wufoo form!
There are tons of Wufoo features to help make your forms awesome.
Zucchini Noodles with Pesto two peas & their pod Yield: Serves 4 Prep Time: 15 minutes Total Time: 15 minutes Turn your zucchini into noodles and toss with fresh basil pesto. A fresh and healthy meal in minutes!
Ingredients: 4 small zucchini, ends trimmed
2 cups packed fresh basil leaves
2 cloves garlic
1/3 cup extra-virgin olive oil
2 teaspoons fresh lemon juice
1/4 cup freshly grated Parmesan cheese
Kosher salt and freshly ground black pepper, to taste
Cherry or grape tomatoes, optional
Directions: 1. Use a julienne peeler or mandoline to slice the zucchini into noodles. Set aside. 2. Combine the basil and garlic in a food processor and pulse until coarsely chopped. Slowly add the olive oil in a constant stream while the food processor is on. Stop the machine and scrape down the sides of the food processor with a rubber spatula. Add the lemon juice and Parmesan cheese. Pulse until blended. Season with salt and pepper. 3. Combine the zucchini noodles and pesto. Toss until zucchini noodles …

Ask the Expert: Will Drinking Alcohol Hurt My Results?

Do I have to give up my glass of wine?! I am asked this almost on a daily bases and the article below  by Steve Edwards for Beachbody, may answer your questions about alcohol and weight loss.   I tell my clients if  you are really serious about making a change giving up alcohol is not the end of the world.  If giving up your glass of wine is not an options then moderation is the next best thing.   Authors When it comes to getting fit and healthy, alcohol is one of the first things you’re told to eliminate from your diet. Yet studies regularly show that those who drink live longer and healthier lives than those who don’t. So, what’s the deal? Is alcohol a magic potion for a long and healthy life, or is your fitness the only thing it’s going to take the edge off? The consumption of alcohol in some form or another has been around since the first caveman left some fruit in the sun too long, causing it to ferment (what a crazy night around the fire that was). Since we’ve always…

TABOULI WITH QUINOA

This is one of my favorite Quinoa recipes... Fast and easy!
Ingredients: 2 cups cooked quinoa1 cucumber, seeded and diced into small cubes1 cup finely chopped flat leaf parsley1/2 cup finely chopped fresh mint leaves1/2 cup quartered cherry or grape tomatoes1/4 cup finely chopped green onion1 tablespoons extra virgin olive oil, or to taste1 lemon juice, or to taste2 clove garlic, peeled and cut in half1/2 teaspoon pink Himalayan salt
Recipe: Whisk together the olive oil, lemon juice and salt in the bottom of a large bowl. Chop garlic and add to the dressing and let it marinate while you prepare the other ingredients; Fold in parsley, mint, tomatoes,and green onions.  Serve cold or room temperature.

Is Coaching for you?

I never thought it would be possible to be home for my two kids, have my own successful business and work the hours that fit my family's needs.  
YOU CAN DO IT TOO! If you consider yourself motivated, driven and passionate about helping people then we should talk.  I will give you the details about joining the Team wave Fit I work with 3 types of coach can you see yourself as one of them? ( see picture below )
If this is you, message me TODAY! My Beachbody Coach Business Mentorship groups fill up fast.
Fitcoachchristine@gmail.com







Benefits: You receive a 25% commission on anything somebody buys from Beachbody using one of your links. Somebody purchases a copy of P90X, you get a check for $29.96.You can, if you choose to, create a team of coaches as well.  You can create a business based off of a team of people who are passionate about the same things that you are.  I tend to attract women who are passionate about health and fitness,specifically clean eating stay at home mom's. And I a…

March - Turbofire and Shakeology Challenge Pack Promo

Challenge Packs are sizzling this month, and this one is one of the hottest deals having moved TWO levels down in price for this month only!
Shakeology® has been clinically proven to help you lose weight, lower cholesterol and blood sugars, and will absolutely help you stay regular.
Chalene Johnson's TurboFire is one of the most popular weight loss solutions we have ever created. And now the package comes with access to the program plus over $1,500 of other exclusive Beachbody workouts through Beachbody On Demand!
March only -- Best. Deal. In Fitness!  Join one of my upcoming challenge groups fill out the form below! Contact me directly by emailing me at fitcoachchristine@gmail.com  or You can go to www.beachbodycoach.com/so1orunner




Fill out my Wufoo form!
There are tons of Wufoo features to help make your forms awesome.

Shakeology Chocolate Peanut Butter Oat Bars

Oh yummy! Are you craving something sweet? You have to check out these Chocolate Peanut Butter Oat Bars.  Not only are they super tasty and healthy there is no baking.


The classic flavors of chocolate and peanut butter meld together in this brownie-like treat. Total Time: 3 hrs., 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, 1 bar each Ingredients:
1 scoop Chocolate Shakeology
½ cup old-fashioned rolled oats
1 scoop Beachbody Whey Protein Powder, Chocolate or Vanilla Flavor (or equivalent)
½ cup all-natural peanut butter
½ ripe medium banana, mashed
Nonstick cooking spray Preparation:
1. Combine Shakeology, oats, and Whey Protein Powder in a large bowl; mix well.
2. Add peanut butter and banana; mix well with a spatula or clean hands.
3. Place in an 8 x 8-inch pan that is lightly coated with spray. Cover with plastic wrap and press down to flatten into pan. Freeze for 3 hours.
4. Cut into 8 bars. Authors
Tags,

7 Tips for Fast Food Survival

Imagine the money you will save and not to mention the calories?! Seriously eating healthy will costs you less in the long run because you won't be paying the cost of medical bills as you get older.... Just because you can eat what you want now doesn't mean you will later. Ask any 40 year old. I hope you find the information below helpful if not eye opening.  Here is what Joe Wilkes writer for Beachbody. Continue reading below. 
Authors
 #eatclean #fastfood #fitmom  No, we haven’t lost our minds here at Beachbody. We don’t want you to eat fast food. It’s terrible for you. It makes you fat. It destabilizes economies and nations. It kills the environment. Read Fast Food Nation. See Super Size Me. If you’re really serious about getting or staying in shape, fast food restaurants are not on your path to success. However, sometimes fast food feels like the only option. Long road trips, coworker lunches, the only place your child or childish companion will eat—these are all s…