Makes 1 serving
1/2 cup cooked steel cut oats
1 dash ground cinnamon
2 tablespoons raw almonds, chopped or silvered
Place oats in a medium cereal bowl
Add cinnamon and almonds; mix well
An insanity max 30 recipe
Friday, November 20, 2015
Spinach and onion scramble
Makes 1 serving
1 large egg
4 large egg whites
1 pinch sea salt
1 pinch ground black pepper
1 tsp olive oil
1/2 cup fresh baby spinach
1/2 cup chopped onion
Combine the egg, egg whites, salt, and pepper in a medium bowl; whisk to blend. Set aside.
Heat oil in a non stick skillet over medium-low heat.
Add spinach and onion; cook, stirring frequently, for 2 to 3 minutes
Add egg mixture; cook, stirring frequently, for 2 to 3 minutes, or until eggs are cooked through.
1 large egg
4 large egg whites
1 pinch sea salt
1 pinch ground black pepper
1 tsp olive oil
1/2 cup fresh baby spinach
1/2 cup chopped onion
Combine the egg, egg whites, salt, and pepper in a medium bowl; whisk to blend. Set aside.
Heat oil in a non stick skillet over medium-low heat.
Add spinach and onion; cook, stirring frequently, for 2 to 3 minutes
Add egg mixture; cook, stirring frequently, for 2 to 3 minutes, or until eggs are cooked through.
Thursday, November 19, 2015
Asparagus Soup
Per Serving
38 calories 1 cup
1% calories from fat
3 grams protein
18 grams carbohydrates
0 mg cholesterol
89 mg Sodium
11/4 cups onion, diced
1/2 teaspoon garlic, chopped
11/2 quarts fat free chicken broth, low sodium
11/2 pounds asparagus , diced
1/2 potato diced
1 dash salt
1/2 teaspoon yellow mustard seed
1 dash 17 spice mix
1/2 teaspoon dry mustard
Serves 8
Saute onions and garlic in 1/4 cup of chicken broth
Add asparagus , potatoes and remaining stock. Bring to a boil. Reduce heat and simmer 15 to 20 minutes.
Remove soup from heat and puree with a food processor or immersion blender. Return to the pan and add season with spices. Serve
If desired add protein powder before serving
This is a P90x inspired meal
38 calories 1 cup
1% calories from fat
3 grams protein
18 grams carbohydrates
0 mg cholesterol
89 mg Sodium
11/4 cups onion, diced
1/2 teaspoon garlic, chopped
11/2 quarts fat free chicken broth, low sodium
11/2 pounds asparagus , diced
1/2 potato diced
1 dash salt
1/2 teaspoon yellow mustard seed
1 dash 17 spice mix
1/2 teaspoon dry mustard
Serves 8
Saute onions and garlic in 1/4 cup of chicken broth
Add asparagus , potatoes and remaining stock. Bring to a boil. Reduce heat and simmer 15 to 20 minutes.
Remove soup from heat and puree with a food processor or immersion blender. Return to the pan and add season with spices. Serve
If desired add protein powder before serving
This is a P90x inspired meal
Butternut Squash Soup
Per Serving
70 calories per cup
1% calories from fat
3 grams protein
18 grams carbohydrate
0 mg cholesterol
89 mg Sodium
1 tablespoon shallot, minced
1 clove garlic, pressed or minced
3 cups butternut squash, peeled and seeded
1/2 cup fat-free chicken broth, low sodium
Servings 3
Combine the shallot and garlic in a non stick cooking pan and cook on low heat until translucent, adding a little water if necessary to prevent scorching.
Add the chicken broth and squash and let it simmer until the squash is soft. about 20 minutes. Transfer to a blender or food processor and puree.
Return the soup to the pan and place over medium heat until heated through. Serve
If desired , add protein powder just before serving
This is one of my P90x meal
70 calories per cup
1% calories from fat
3 grams protein
18 grams carbohydrate
0 mg cholesterol
89 mg Sodium
1 tablespoon shallot, minced
1 clove garlic, pressed or minced
3 cups butternut squash, peeled and seeded
1/2 cup fat-free chicken broth, low sodium
Servings 3
Combine the shallot and garlic in a non stick cooking pan and cook on low heat until translucent, adding a little water if necessary to prevent scorching.
Add the chicken broth and squash and let it simmer until the squash is soft. about 20 minutes. Transfer to a blender or food processor and puree.
Return the soup to the pan and place over medium heat until heated through. Serve
If desired , add protein powder just before serving
This is one of my P90x meal
Monday, November 16, 2015
Body beast
Let me first start by saying that I love this program. The first time I did body beast was back in 2013 and when I did it back then I did not follow the meal plan and eat the way I should have eaten. I ate clean , and made sure I was eating good and not crappy. Back then I was not as good of an eater as I am today. But getting back on track, I did not make sure ate good. But doing body beast this time around it is different. Not only am I putting 100% in I am making sure I count my macros. I have come to an understanding that you can count calories but when you are lifting and looking to obtain a certain type of results it is very important to count our macro intake.
Now for those of you who don't understand the whole macro nutrient thing let me briefly explain it.
WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).
Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.
There is also several macro nutrients calculators online that will help you determine how much of what you need on a daily basis.
I must admit that ever since I stopped counting calories and started counting my macro's my results have been huge. When you count your calories all it does it cut down your meals and not give you specifics of how much and what to eat. You basically eat the amount of calories you need a day and that includes any amount of protein, carbs and fats. But when you count your macro intake you know exactly how much of what you need to bulk or cut(lose weight, but not muscle). That is what I love about macro counting.. And the good part to there are apps that you can download on your phone that will help you keep track of your macro intake. When I first started counting my macros I tried to keep track of it by writing it down and calculating it which was a huge mistake because when you just write it down it does not tell you how much fat you are consuming in that meal or carbs etc so it is better to find an app that will assist you with that for better results.
I love body beast . It is not just a program for men it is also for women. If you are a woman looking to build some muscles and shape your body give body beast a shot. I know alot of women are under the impression that women who lift get all huge and bulky like men. FALSE!!! The only way you will get bulky is if you work towards becoming bulky and add all sorts of supplements to your diet to get that huge. You will absolutely need supplements to get big.
I take supplements but nothing to make me huge just the basics. I can do pull ups now. All types of pull ups. I lift heavy. I love what this program is doing to me and the results I am accomplishing. Eventually I would love to have abs and that V cut, that is my goal so right now I am tightning up my diet and working towards the goal. As a matter of a fact that is what I will be working towards in 2016. I have to stay focus and have to work hard and not cheat my diet. I will get the results I desire because I am willing to work hard for it. If you have not tried body beast yet, then you should. Not scared to lift, then try body beast.
Now for those of you who don't understand the whole macro nutrient thing let me briefly explain it.
WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:
- Carbohydrate
- Protein
- Fat
Carbohydrate provides 4 calories per gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.
This means that if you looked at the Nutrition Facts label of a product and it said 12 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 48 calories per serving (12 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 48 calories).
Besides carbohydrate, protein, and fat the only other substance that provides calories is alcohol. Alcohol provides 7 calories per gram. Alcohol, however, is not a macronutrient because we do not need it for survival.
There is also several macro nutrients calculators online that will help you determine how much of what you need on a daily basis.
I must admit that ever since I stopped counting calories and started counting my macro's my results have been huge. When you count your calories all it does it cut down your meals and not give you specifics of how much and what to eat. You basically eat the amount of calories you need a day and that includes any amount of protein, carbs and fats. But when you count your macro intake you know exactly how much of what you need to bulk or cut(lose weight, but not muscle). That is what I love about macro counting.. And the good part to there are apps that you can download on your phone that will help you keep track of your macro intake. When I first started counting my macros I tried to keep track of it by writing it down and calculating it which was a huge mistake because when you just write it down it does not tell you how much fat you are consuming in that meal or carbs etc so it is better to find an app that will assist you with that for better results.
I love body beast . It is not just a program for men it is also for women. If you are a woman looking to build some muscles and shape your body give body beast a shot. I know alot of women are under the impression that women who lift get all huge and bulky like men. FALSE!!! The only way you will get bulky is if you work towards becoming bulky and add all sorts of supplements to your diet to get that huge. You will absolutely need supplements to get big.
I take supplements but nothing to make me huge just the basics. I can do pull ups now. All types of pull ups. I lift heavy. I love what this program is doing to me and the results I am accomplishing. Eventually I would love to have abs and that V cut, that is my goal so right now I am tightning up my diet and working towards the goal. As a matter of a fact that is what I will be working towards in 2016. I have to stay focus and have to work hard and not cheat my diet. I will get the results I desire because I am willing to work hard for it. If you have not tried body beast yet, then you should. Not scared to lift, then try body beast.
Thursday, November 12, 2015
What I Can Do For My Team Beachbody Business
10 Things To Do For My Beachbody Business
1. Be a product of the product (Drink Shakeology and Exercise)
2. Listen to at least 10 minutes of personal development a day.
3. Read at least 10 pages of personal development a day.
4. Answer business related messages and emails.
5. Do follow ups.
6. Invite 2-3 people a day to join your challenge groups.
7. Check coach online office for breaking news.
8. Listen to team calls and national wake up calls every week.
9. Check into the team page on facebook.
10. Post 3-5 times on social media daily.
Extra
1. Call or text 1-3 people randomly each day to uplift them.
2. Help 3 people daily
3. Build new relationships with people.
4. Invite, invite, invite
5. Aim for success club every month.
6. Get a success partner
7. Own a blog or website
8. Post a youtube video like twice a month.
9. Throw a challenge group once a month
10. Have a scheduled business time.
11. Read your goals everyday
12. Figure out your why and connect your goals to your why.
13. Attend Summit
3 vital behaviours
1. Invite, Invite, Invite
2. Be a product of the product
3. Personal development
http://images.beachbody.com/tbb/beachbodycoach/Coach%20Training/7DayQuickStart.pdf
1. Be a product of the product (Drink Shakeology and Exercise)
2. Listen to at least 10 minutes of personal development a day.
3. Read at least 10 pages of personal development a day.
4. Answer business related messages and emails.
5. Do follow ups.
6. Invite 2-3 people a day to join your challenge groups.
7. Check coach online office for breaking news.
8. Listen to team calls and national wake up calls every week.
9. Check into the team page on facebook.
10. Post 3-5 times on social media daily.
Extra
1. Call or text 1-3 people randomly each day to uplift them.
2. Help 3 people daily
3. Build new relationships with people.
4. Invite, invite, invite
5. Aim for success club every month.
6. Get a success partner
7. Own a blog or website
8. Post a youtube video like twice a month.
9. Throw a challenge group once a month
10. Have a scheduled business time.
11. Read your goals everyday
12. Figure out your why and connect your goals to your why.
13. Attend Summit
3 vital behaviours
1. Invite, Invite, Invite
2. Be a product of the product
3. Personal development
http://images.beachbody.com/tbb/beachbodycoach/Coach%20Training/7DayQuickStart.pdf
Tuesday, November 10, 2015
How to motivate yourself to Exercise
I think about how good I feel after I workout. The fact that I enjoy sweat running down my face and feeling superior when I am done exercising..
I focus on the joy exercising brings to me. When I am exercising it feels like a burden has been lifted off me. It takes away the stress and anger and frustration that I have.
It gives me the opportunity to clear my head from my worries.
It gives me energy to keep up with my children on a daily basis.
It keeps me looking and feeling young.
It is shaping my body and I am getting healthier in the process.
It makes me a better person. It makes me a better person because not only is it a stress reliever and not only does it also helps me to ease my mind and get rid of anger it calms me for the day and clears my head.
sometimes I look for the results from working out. We all do. We are putting in all this hard work so we are expecting to see the results of the hard work we are putting and the hours and that too can keep us motivated. Having a goal to work towards to is reason alone to keep us motivated. But some individuals it is not so you have to find other forms of motivation like I listed above.
Days when I can't find motivation because i can't seem to see the results of my hard work, I think of the other benefits of exercising and it gets me motivated.
Subscribe to:
Posts (Atom)