Monday, August 14, 2017
What is Core de Force?
CORE DE FORCE is an explosive mixed martial arts-inspired total body workout designed by Beachbody Super Trainers Joel Freeman and Jericho McMatthews to blast fat and carve your waist in just 30 days - with no equipment. For best results, both the meal plan with Shakeology and the workout plan are essential.
This is also a great program for anyone looking to try a mixed martial arts inspired workout. Super Trainers Joel Freeman and Jericho McMatthews included Boxing, Kickboxing, and Muay Thai moves in the workouts. The high energy mix of combinations, bodyweight training, and cardio is designed to give you fast results in 30 days.
Click Here for Core de Force Challenge Pack Link
Who is the program for?
This program is for anyone who wants to tighten up their midsection, create a stronger core, and achieve more definition. CORE DE FORCE is a great program for intermediate or advanced exercisers or graduates of Insanity Max:30, TurboFire, or P90X. Beginners and people who are looking for significant weight loss can follow the modifier and still drop serious weight too.This is also a great program for anyone looking to try a mixed martial arts inspired workout. Super Trainers Joel Freeman and Jericho McMatthews included Boxing, Kickboxing, and Muay Thai moves in the workouts. The high energy mix of combinations, bodyweight training, and cardio is designed to give you fast results in 30 days.
What is the workout Schedule?
1 Workout a day, 7 days a week for 30 days.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. I personally recommend a low profile shoe with multi-directional tread. If the sole of the shoe is too thick, it could cause you to roll your foot because of the quick movements.Where can I purchase Core de Force and Shakeology?
You can click on my link below and see all options available to you. Once you place your order, please email me at vidaliagirl@gmail.com so that I can add you to my accountability group and help you get started. Feel free to reach out to me with any questions you may have.Click Here for Core de Force Challenge Pack Link
Sunday, August 13, 2017
What is the Shift Shop?
Shift Shop is a new program released from Beachbody in July. It is a breakthrough rapid-rebuild program that helps anyone, regardless of age or fitness level, get LEANER, FASTER, STRONGER—and lose up to 10 pounds—in only 3 weeks. The SHIFT SHOP comes with 6 cardio and strength workouts, 2 bonus workouts, a nutrition plan that ramps up on protein and veggies while reducing starchy carbs, and world-class training tools.
What makes the SHIFT SHOP so effective?
The program is only 3 weeks long. In those 3 weeks, Chris slowly builds you up to longer workouts. Week one consists of 25 Minute workouts, Week 3 has 35 Minute Workouts, and Week 4 has 45 Minute Workouts. Not only does he build you up to the longer workouts, there's also an incredible modifier for every workout. So there's no need to feel intimidated. And Chris is such an amazing motivator that you'll find yourself pushing for that extra rep or two just when you thought you couldn't. He really gets you to shift your mindset.What makes the SHIFT SHOP unique?
The SHIFT SHOP uses a “ramp-up” method that starts you off slow—then gradually increases the intensity week by week—all while refining your nutrition. In Week 1, you start with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. Starting in Week 2, you’re pushing a little harder, for 35 minutes, and consuming more protein to fuel the burn. But it’s nothing you can’t handle. Then in Week 3, your shift has kicked into high gear, with intense 45-minute workouts and clean eating. I'm not gonna lie, those 45 minute Cardio workouts in Week 3 are tough, but the results are worth it.Chris Downing is all about inspiration
An elite functional trainer, Chris is driven by the philosophy: Empower. Love. Inspire. His engaging, motivation-based approach helps you grow stronger, both physically and mentally. Remember, the SHIFT SHOP is about more than helping you get fit and lose weight—it’s about shifting your body and mind to a place that allows you to reinvent yourself.
Shift Shop, My Results
The last 3 weeks have been a challenge for me for sure, both physically and mentally.
Months ago I watched as coaches on the team that I am a part of completed the Test Group for Shift Shop. They were some of the first people to do the program and they killed it. I watched their struggles. I watched them overcome those struggles. And I watched them transform inside and out because of this program.
Their journey is what inspired me to take one of my own. I was searching for something to get me back on track and Shift Shop is that something.
So over the last 3 weeks I've been pushing through this program and drinking my Shakeology every single day while following the meal plan. I did not feel hungry or deprived one bit. Let me assure you, there is so much food on this plan. It's amazing how much you can eat when you are eating the right foods.
✨I feel so great after only 3 weeks that I'm going to continue this program into round 2. In 3 weeks I've lost 4.4 lbs and 10.5 inches! ✨
Their journey is what inspired me to take one of my own. I was searching for something to get me back on track and Shift Shop is that something.
So over the last 3 weeks I've been pushing through this program and drinking my Shakeology every single day while following the meal plan. I did not feel hungry or deprived one bit. Let me assure you, there is so much food on this plan. It's amazing how much you can eat when you are eating the right foods.
✨I feel so great after only 3 weeks that I'm going to continue this program into round 2. In 3 weeks I've lost 4.4 lbs and 10.5 inches! ✨
I'm so glad that I did not put all of my focus on the scale for this program. If I did, I'd probably be disappointed in my results. I wouldn't be able to see the stronger muscles that I've been building. I wouldn't be able to see the mental shift that doing this program has given me.
Over the next few weeks I will be sharing with you my journey through my second round of Shift Shop. But for now, here are my Before and After pics from Round 1.
If you've been looking for something to get you back on track or to get you started on your own fitness journey, please comment below or shoot me an email. I'd love to help you.
Friday, December 2, 2016
Cabbage & Beef Soup
Let me start by saying that I have never had Cabbage soup before. So I wasn't 100% sure how I was going to make it. It was a pretty cold morning here in Germany and soup sounded really good for supper.
I took my youngest to Netto, a discount grocery store here. I knew that I wanted a soup with veggies, but wasn't sure what I wanted for it yet. So we grabbed some potatoes, carrots, and a head of cabbage. I was going to grab some onions too, but decided to do an onion soup mix instead. I know, it was definitely the easy way out, but I really didn't want to cut up onions today.
We ended up not putting potatoes in the soup at all and used a can of Kidney Beans instead. This was the end result. And let me tell you, my boys (ages 3 and 5) gobbled this up! It was a hit with my family and will probably go into our regular rotation for meals.
I took my youngest to Netto, a discount grocery store here. I knew that I wanted a soup with veggies, but wasn't sure what I wanted for it yet. So we grabbed some potatoes, carrots, and a head of cabbage. I was going to grab some onions too, but decided to do an onion soup mix instead. I know, it was definitely the easy way out, but I really didn't want to cut up onions today.
We ended up not putting potatoes in the soup at all and used a can of Kidney Beans instead. This was the end result. And let me tell you, my boys (ages 3 and 5) gobbled this up! It was a hit with my family and will probably go into our regular rotation for meals.
The inspiration for my soup came from this recipe by NANCYSCOTT1:
I have a family of 4, two of which are under the age of 6. So I made mine a little different than hers. Here are the ingredients for the batch I made today.
1 pound Ground Beef/Ground Pork mix*
1 package of Knorr Zwiebel Suppe Mix (Onion Soup Mix)
1/2 of a head of Cabbage, chopped
4 Medium Carrots diced
1 (16 ounce) can of Red Kidney Beans, drained and rinsed
2 Cups of Water
2 (15 ounce) cans of Tomato Sauce
2 Cups Beef Stock
1 1/5 tsp Ground Cumin
1 tsp of Black Pepper
Place the meat in a pan on the stove and cook until it is browned and crumbled. Drain the fat (I also rinse the meat in the strainer) and place it in a crockpot. Add 2 cups of beef stock and the onion soup mix. Stir well, then add the cabbage, carrots, beans, and bouillon cube. Add the pepper and ground cumin along with the tomato sauce and stir well. Add in the water 1 cup at a time until the soup is at the preferred consistency.
Cook on High for 2-3 hours, then on Low for 3 hours. Or you can cook on Low for 6 to 8 hours. Make sure that you stir the soup occasionally so that nothing sticks to the bottom or sides.
*I was looking for ground turkey, but was unable to find it at Netto today. So feel free to use a meat of your choosing. If you make your own batch of Cabbage soup, I'd love to hear from you. Just comment below :)
Thank You,
Brandy
Saturday, January 16, 2016
Kid Friendly Lunch
Raise your hand if lunch and dinner are the most challenging meals to get your kiddos to eat?
If I had 3 hands, they would all be raised right now. But let's face it, this post ain't gonna type itself. Am I right?
Back to the point of this post. We all face the challenge of a picker eater. And it can get pretty frustrating trying to think of healthy meals that will get their attention and that they will actually eat.
Well I have to share this little gem with you. It's a healthy twist on an old favorite. Pizza! My mouth waters just saying the word. And my stomach pushes outward a little bit to remind me why I shouldn't have any.
Have no fear. This one will please the hangry little ones and you without making you undo the top button on your jeans.
It's a Tortilla Pizza. Ok, here's a pic to really get your mouth watering.
We had spaghetti the night before and there was leftover meat sauce (Grandma's Tomato sauce from Fixate cookbook). So we took the sauce and spread it on the tortilla, added some black olives (because my kids love black olives) and some shredded mozzarella.
I turned the oven on Broil and cooked the pizza for 5 minutes. Just long enough to melt the cheese and brown it a little.
It looks delicious, right? Well, it was but it was also a little messy. One thing I would recommend is topping it with another tortilla and letting the cheese hold it all together. Then just cut it with a pizza cutter. It will make it a whole lot easier for their little hands to hold onto to and keep all of the toppings from sliding out.
*** You can do this with leftover taco ingredients, ham and cheese, and a ton of other ingredients. The possibilities are endless.***
If you try you make this fun lunch with your kiddos, comment below with how it went. I would love to hear from you.
I turned the oven on Broil and cooked the pizza for 5 minutes. Just long enough to melt the cheese and brown it a little.
It looks delicious, right? Well, it was but it was also a little messy. One thing I would recommend is topping it with another tortilla and letting the cheese hold it all together. Then just cut it with a pizza cutter. It will make it a whole lot easier for their little hands to hold onto to and keep all of the toppings from sliding out.
*** You can do this with leftover taco ingredients, ham and cheese, and a ton of other ingredients. The possibilities are endless.***
If you try you make this fun lunch with your kiddos, comment below with how it went. I would love to hear from you.
Friday, August 28, 2015
3 Day Refresh - My Experience
How did I do on the 3 Day Refresh you ask?
Well, I survived. I mean it was only 3 days and I definitely didn't starve myself. I drank a ton of water (actually a gallon) each day and ate a lot of fruits and veggies. I also had lots of protein in my shakes. In order to give you an idea of what my lunch looked like for 2 out of the 3 days, here's a pic for ya.
Well, I survived. I mean it was only 3 days and I definitely didn't starve myself. I drank a ton of water (actually a gallon) each day and ate a lot of fruits and veggies. I also had lots of protein in my shakes. In order to give you an idea of what my lunch looked like for 2 out of the 3 days, here's a pic for ya.
That, my friends was a very filling lunch. It consisted of a Vanilla Fresh shake (packed with all the amino acids you would get from meat and dairy proteins), 1/2 a medium apple with 1 1/2 tsp of Almond Butter, and 1 cup of sliced cucumbers.
My dinner (supper if you're from GA like I am) consisted of a veggie stir fry that I had to fight the kiddos for. Yep, they were pawing at my plate like a couple of bears digging in a dumpster. It was that good. Red Bell Peppers, Green Beans, and Carrots cooked in EVOO with minced garlic and ginger. I enjoyed my stir fry with another Vanilla Fresh shake. I was full. I was satisfied.
I also had fresh spinach as my snack each day (2 cups). That's a lot of spinach. I mixed it with some coconut oil and some salt free lemon pepper Mrs. Dash seasoning. So there was plenty of flavor and substance to my snack. I even had to make some for the boys. I'm so glad they love their veggies.
Each day I drank between 100 and 128 ounces of water. So basically a gallon a day. I had to pee a lot, but I never found myself starving or craving anything that wasn't on my meal plan for the day. Now on day 3, I was very busy and a little preoccupied with household work. So I forgot to drink my water and went most of the morning on only 25 oz. That's not my norm and it threw me for a loop. That was the first day that I felt hungry in between meals and snacks. But I know it was due to not drinking my water. I did end up eating a handful (1/2 cup) of grapes to stop the hunger. Not a bad thing to grab when you're hungry. But I wouldn't have felt that way if I had been getting my water in like I normally do.
So what were my results? I'll show you. Are you ready? Ok, here goes nothing . . . . . . . . .
Not bad for 3 days of eating and fueling my body with nutritious ingredients and doing light to moderate exercise. I'm impressed and my shorts were quite happy today (Day 5 - 2 days after Refreshing). They were quite snug last week, and almost require a belt to stay up this week. And here's something kind of funny. Or at least I find it to be. On day 1, and maybe even a little on day 2, I thought to myself "Hmm, vegan really isn't that bad. I actually feel pretty good. Maybe I'll go vegan for a little while." Insert laughter here. And here. And maybe a little over there in the corner too! My hubby decided to grill chicken on Day 2 and I really wanted that chicken. I refrained from eating it (because I have goals). But I sure did have some chicken on Day 4. I hope you enjoyed reading about my experience. If you'd like to experience it for yourself let me know. I would love to walk you through it. Heck, I will likely do this again in a month or so.
~ Sincerely,
Coach Brandy :)
Monday, August 24, 2015
3 Day Refresh Day - What is it?
As a coach I help people break away from bad eating habits, right? Well sometimes, even as a coach, I fall into bad habits again. It's never long term. But it's always enough to remind me why I started eating healthier in the first place.
The first thing I notice is that my clothes feel a little more snug than I would like. And living in Florida, the last thing you want in the summer is for your clothes to be clinging to you - holding on for dear life. The humidity does a pretty good job making them stick to you as it is.
The second thing I notice is that I feel kinda "bleh". And nobody likes that feeling. The old me would look for some quick fix, wreak havoc on my system, cleanse. Yep. I've done them before and felt horrible the entire time. No energy. Fast results (b/c I was starving myself). And a quick regain of all of the weight I lost. Good thing I'm much wiser now and have resources that teach me the healthy way to "cleanse".
It's a 3 Day program of specially formulated shakes, healthy snacks, and yummy easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel.
Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.
The first thing I notice is that my clothes feel a little more snug than I would like. And living in Florida, the last thing you want in the summer is for your clothes to be clinging to you - holding on for dear life. The humidity does a pretty good job making them stick to you as it is.
The second thing I notice is that I feel kinda "bleh". And nobody likes that feeling. The old me would look for some quick fix, wreak havoc on my system, cleanse. Yep. I've done them before and felt horrible the entire time. No energy. Fast results (b/c I was starving myself). And a quick regain of all of the weight I lost. Good thing I'm much wiser now and have resources that teach me the healthy way to "cleanse".
So what exactly is the 3-Day Refresh?
It's a 3 Day program of specially formulated shakes, healthy snacks, and yummy easy-to-prepare meals that have been scientifically designed to help you lose weight and break the cycle of bad eating while dramatically improving the way you feel.
How is it different from other cleanses?
Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs.* Plus, you actually get to eat delicious, real food during this program.
Why Refresh?
- You need a clean break from a period of unhealthy eating.
- You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
- You want to jump-start healthy eating habits for a new workout program.
- You want to quickly lose a few pounds for an upcoming event.
- You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
- You want your clothes to fit better.
- You want more energy.
- You love food and want to be satisfied while you lose weight and get healthier.
- You’ve tried liquid fasts or other fad diets and they simply don’t work.
What's Included?
- 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan or Tropical Strawberry Vegan during the Refresh as plant proteins are often easier for the body to digest)
- 6 packets of Vanilla Fresh (high-protein shake)
- 3 packets of Fiber Sweep (digestive drink)
- 1 Program Guide
What do you eat and drink while doing the Refresh?
- FILTERED WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
- BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option
- MORNING TEA: 1 cup of unsweetened herbal or green tea
- LATE MORNING: Fiber Sweep, a digestive health drink
- LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list
- AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list
- AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
- DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
- EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)
What can you expect while doing the Refresh?
- The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day.
- Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.
- If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.
- If gas is an issue, the program has highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.
- It is recommended that you only do mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing.
If you are interested in purchasing the refresh, you can simply click on my link below :)
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or
prevent any disease.
Tuesday, June 23, 2015
Vanilla Shakeology Recipes
Chocolate may be my favorite flavor, but every now and then I have to have some Vanilla. When I used to eat ice cream on an "every other day" basis (yep, that was me), Vanilla was my flavor of choice.
So having an ice cold Vanilla Shakeology helps give me the same satisfaction as those ice cream binges, without all of the calories and sugar. So I came up with a list of great recipes for you. I hope you enjoy them as much as me. And if you have something you've tried and absolutely love, please feel free to share it in the comments below.
~ Coach Brandy
So having an ice cold Vanilla Shakeology helps give me the same satisfaction as those ice cream binges, without all of the calories and sugar. So I came up with a list of great recipes for you. I hope you enjoy them as much as me. And if you have something you've tried and absolutely love, please feel free to share it in the comments below.
~ Coach Brandy
Friday, May 29, 2015
What is a Challenge Group?
No, a challenge group is not the small children and animals roaming around your house, going room to room and destroying everything in their path. Although that does present a challenge most days.
In the world of fitness and nutrition, a Challenge Group is a secret Facebook group where you and others who are doing the same program (sometimes different programs) and starting on the same day can come together without being in the public eye. These groups can run anywhere from 30 - 90 days, depending on the need. Below is an example of one of the groups I'm currently running with 2 fellow coaches:
This particular group is for Focus T25 and is coming up on day 90 since it is a 90 day program. So, as you can see, there's a theme for each day that helps keep everyone in the group motivated and on track. It's a safe place to ask questions, share your frustrations, and help cheer on others who are in the challenge with you. I know that when I started my health and fitness journey in April of 2014, I never would have stuck with it if it were not for the Challenge Group I was fortunate enough to be a part of. The sharing of ideas, our struggles, and our triumphs is what kept me going. I didn't want to let myself or anyone else down.
The value of being in a challenge group is really something you have to see for yourself. So if you or someone you know has been struggling with getting started or staying committed to getting healthy or fit, I would love to help. I've been there before and am forever grateful that my dear friend reached out to me.
You can email me at vidaliagirl@gmail.com, comment below or use the "Comment" pop-up tab on the bottom right of your screen.
~ Thank you for stopping by,
Coach Brandy
In the world of fitness and nutrition, a Challenge Group is a secret Facebook group where you and others who are doing the same program (sometimes different programs) and starting on the same day can come together without being in the public eye. These groups can run anywhere from 30 - 90 days, depending on the need. Below is an example of one of the groups I'm currently running with 2 fellow coaches:
This particular group is for Focus T25 and is coming up on day 90 since it is a 90 day program. So, as you can see, there's a theme for each day that helps keep everyone in the group motivated and on track. It's a safe place to ask questions, share your frustrations, and help cheer on others who are in the challenge with you. I know that when I started my health and fitness journey in April of 2014, I never would have stuck with it if it were not for the Challenge Group I was fortunate enough to be a part of. The sharing of ideas, our struggles, and our triumphs is what kept me going. I didn't want to let myself or anyone else down.
The value of being in a challenge group is really something you have to see for yourself. So if you or someone you know has been struggling with getting started or staying committed to getting healthy or fit, I would love to help. I've been there before and am forever grateful that my dear friend reached out to me.
You can email me at vidaliagirl@gmail.com, comment below or use the "Comment" pop-up tab on the bottom right of your screen.
~ Thank you for stopping by,
Coach Brandy
Tuesday, May 5, 2015
Chocolate Shakeology Recipes
Chocoholic, Chocofanatic, Choco Loco. I am a full-fledged Chocolate Maniac!
I love my chocolate and it's one of the things I crave the most when I'm bored, hungry, on my period, and well, just about anytime. I do not discriminate. I love all kinds of chocolate. Milk Chocolate? Duh. Chili Chocolate? Yes, please. Dark Chocolate? Don't mind if I do.
So when I was first introduced to Chocolate Shakeology I was more than happy to give it a try. And wouldn't you know, I was hooked. I can drink it by itself with just a cup of water blended with ice cubes. But every now and then I like to mix things up. Here are a few of my Favorite Chocolate Shakeology Recipes. I hope you enjoy them. And if you have any go to Recipes you absolutely love, please share them in the comment section below. I'm always looking for new ways to Shakeo.
I love my chocolate and it's one of the things I crave the most when I'm bored, hungry, on my period, and well, just about anytime. I do not discriminate. I love all kinds of chocolate. Milk Chocolate? Duh. Chili Chocolate? Yes, please. Dark Chocolate? Don't mind if I do.
So when I was first introduced to Chocolate Shakeology I was more than happy to give it a try. And wouldn't you know, I was hooked. I can drink it by itself with just a cup of water blended with ice cubes. But every now and then I like to mix things up. Here are a few of my Favorite Chocolate Shakeology Recipes. I hope you enjoy them. And if you have any go to Recipes you absolutely love, please share them in the comment section below. I'm always looking for new ways to Shakeo.
Yours Truly,
Brandy
Thursday, April 30, 2015
What is Shakeology?
This is a question I come across quite frequently. And there are 2 ways for me to answer this.
Here is the technical answer:
- Shakeology is more than a protein shake or a meal replacement shake. It's a delicious, nutrient-dense, superfood-packed protein shake. It's made with all of the healthy foods you should be eating every day, but usually don't have time to or have access to. It's the perfect combination of proteins, phytonutrients, antioxidants, enzymes, prebiotics, and probiotics. Plus, it contains many rare ingredients, including adaptogens, camu-camu, and maca root - things we can't get from an ordinary diet. So whether you use Shakeology for weight loss, or drink it to optimize your health, this powerful and delicious shake is Your Daily Dose of Dense Nutrition®.
Here is my personal, unadulterated, from experience answer:
- For me personally, Shakeology has changed so many things in my life. Before drinking Shakeology I had a ton of cravings that I had absolutely no control over - chocolate being the biggest one. Not only that, I was having a lot of anxiety and unexplained dizziness. But when I started working out and including Shakeology in my daily nutrition my anxiety went down and my dizziness went away. And if you have any problem at all in the "going to the bathroom" department, Shakeology will help you with that. That's a fact Jack. It keeps you regular, that's for sure. But like I said, this is my personal experience. (*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.) Shakeology made it easier for me to get the nutrition my body was so desperately in need of. Combined with exercise and changing the foods I was eating, I was able to become a much healthier and happier version of myself. It's the one meal of the day that's a no-brainer for me. I have a hard enough time planning other meals. Having my shake for lunch is the easiest and healthiest meal of my day. And it's also too delicious to be called a meal. It really should be called dessert ;).
So go on, get you some of that! It's delicious, nutritious, and it gets rid of the junk in the trunk. Who doesn't want that? TMI? Maybe, but I try my best to Keep It Real!
You're welcome ;)
Tuesday, April 14, 2015
21 Day Fix Meal Plan for 1500 - 1799
21 Day Fix Meal Plan for 1200 - 1499
Monday, April 13, 2015
Focus T25
What is Focus T25?
- Workouts that you can do at home designed to give you an hour's results in only 25 minutes a day.
- Workout program designed by fitness expert and former track star Shaun T - who brought you Insanity, Insanity Asylum, and Insanity Max:30.
- Fast-paced routines that are jam-packed with dynamic, hi-intensity moves designed for maximum efficiency and effectiveness.
Who is Focus T25 for?
- Busy people who want to work out less time but still get great results.
- Those who enjoy a high-intensity, no-nonsense program that makes every minute count.
- Men and women who want to work out just 25 minutes a day to get in the best shape of their lives.
What do people love most about Focus T25?
- Even those with incredibly tight schedules can always find 25 minutes a day to work out.
- Major studies have shown that 30 minutes of exercise can be just as effective at burning fat and even more efficient than 60 minutes of exercise.
- There's always a modifier on screen, so literally anyone at any fitness level can GET IT DONE with Focus T25.
So those are the basics of T25. Now it's time for the nitty gritty - my personal experience. I am currently in week 4 of my 3rd round of T25. My very first experience with T25 was a year ago, when I became a Beachbody Coach. I went from couch to T25. It was quite an adjustment, but I had a challenge group full of people motivating me and pushing me to work hard every day. I have done other programs in between my rounds of T25 and will have reviews of those programs as well.
Let's start with my BEFORE pics:
The above pics show you my Week 1 and Week 3 results from my first round of T25. So, the program definitely works. And I can guarantee that I probably modified 80% of the moves those first 3 weeks. I actually modified most of the moves my entire first round. Truth be told, when you give birth to two children, jumping up and down can cause a little bit of a problem. All of you moms out there know what I mean. It causes a bit of a leakage problem. There, I said it. It's true. So it took me a while to get to where I didn't have to modify those jumps.
Here are the results from the 10 weeks of Round 1:
My final stats at the end of Round 1 were: Down 11 lbs and 14".
By the time I started my Second round of T25, I had done some 21Day Fix and Piyo in between. Don't get me wrong, I love those two programs as well, but I really do great with T25 and find myself sticking to the routine better.
Here are my results from Day 1 of my First Round to the end of my Second Round:
All in all, I have lost 20lbs and 20" with Focus T25 and Shakeology. If you have any questions about this program, please message me or comment below.
~ Coach Brandy
Thursday, March 19, 2015
Clean Eating Basics
It is very important when exercising and trying to lose weight that you eat 6 small meals per day. This helps you to keep your blood sugar levels steady. It also helps you maintain muscle mass and fuel your body for your daily activities.
I recommend that anyone who is trying to lose weight or get healthy, buy and read Tosca Reno's Eat Clean Diet Recharged book. It is a valuable resource for clean eating. I bought it after having a few friends and fellow coaches recommend it to me and I'm so glad I did. She really explains the entire history and science behind eating clean and why you should pair your foods strategically together to get the results that you want. You don't have to go out and buy all of the things that she mentions in the book because some of them are difficult to find. However, her basic principles are great.
Tosca's Main Principles of Clean Eating are as follows:
- Eat more - 6 small meals a day!
- Each meal is 2.5 -3 hours apart
- Here's what it looks like:
- 7:00 am - breakfast
- 10:00 am - snack
- 1:00 pm - lunch
- 4:00 pm - snack
- 7:00 pm - dinner
- 10:00 pm - snack
- Make this work for you. Adjust the times as needed but DO NOT go more than 3 hours without eating! You want that metabolism to stay high! For example, my typical day is as follows: 8:00 am breakfast, 11:00 am lunch, 2:00 pm snack, 5:00 pm dinner, 7:00 pm snack, 9:00 pm snack. This is so that it fits my family's schedule. Let's face it, when the kids are hungry, that's when we eat. And mine are like clockwork.
- Eat breakfast EVERY DAY!
- It's preferable to eat within an hour of waking up. It starts your metabolism and gets your body ready for the activities you have to do during the day.
- Eat a lean protein and a complex carb at every meal - 6 servings of each!
- There is a HUGE difference between a simple carb and a complex carb.
- Eat enough HEALTHY fats!
- Almonds, avocados,cashews, cold-water fish, flaxseed, hazlenut oil, nut butters, olive oil, pecans, pumpkin seed oil, safflower oil, sunflower seeds, walnuts, and many more.
- Drink plenty of WATER!
- A good rule is to drink 1/2 of your body weight in ounces. Example: a 150 lb person *should* be drinking 75 ounces of water each day.
- Carry a cooler packed with clean eats!
- That way, you are NEVER without your good food! No Excuses!
- Depend on fresh fruits, veggies, and whole grains for complex carbs!
- Simple carbs = WHITE foods (think white flour and white sugar). Fruit is also a simple carb but a good one because it has fiber that speed up digestion.
- Complex carbs = amaranth, brown rice, buckwheat, bulgar, cream of wheat, millet, oatmeal, quinoa, wheat germ, whole grain pasta, bananas, carrots, chickpeas, beans, sweet potatoes, potatoes, radishes, split peas, lentils, yams, artichokes, asparagus, betts, greens, watercress, zucchini, apples, berries, citrus fruits, dried fruits (in moderation - no added sugar), grapefruit, grapes, kiwi, lychee, mango, melons, oranges, papaya, passion fruit, pears, plums, pomegranate, and many more.
- Stick to proper portion sizes!
- Proper portion of protein = what you can fit in the palm of one hand.
- Carbs from fruit and veggies = what you can fit into two cupped hands.
- Starchy complex carbs = what you can fit in one cupped hand.
- Healthy fats = a scant handful of nuts (ex - 14 almonds), or 1-2 tablespoons of a healthy oil.
So now that you have the principles, what does a meal plan look like? I try to drink a big glass of water with each small meal. Here's what I typically pick my meals from:
Breakfast
- Oatmeal of some type, with fruit
- Shakeology
- Protein waffles
- Eggs with sliced turkey and diced tomatoes
Snack #1
- Apple and 1 tbsp of nut butter
- Plain, non-fat greek yogurt with fruit
- Apple and string cheese
Lunch
- Shakeology
- Grilled chicken salad with carrots (and any other veggies you want) w/1 tsp Olive oil and Balsamic Vinegar
- Chicken breast wrap
Snack #2
- Carrots and hummus
- Sliced turkey with 1/4 pita
- Sliced Bell peppers and hummus
- Whole wheat tortilla or wrap w/1 tbsp nut butter and 1/2 banana
Dinner
- Salsa Chicken
- Grilled Steak w/veggies
- Baked Chicken w/roasted potatoes and carrots
- Grilled Chicken w/veggies
- Poor Man's Stir Fry
Snack #3
- No-bake Shakeology cookies
- Apple and cheese stick
- Shakeology
All of the snacks are interchangeable. Please feel free to take a look at my Recipes page for more ideas :)
- Each meal is 2.5 -3 hours apart
- Here's what it looks like:
- 7:00 am - breakfast
- 10:00 am - snack
- 1:00 pm - lunch
- 4:00 pm - snack
- 7:00 pm - dinner
- 10:00 pm - snack
- Make this work for you. Adjust the times as needed but DO NOT go more than 3 hours without eating! You want that metabolism to stay high! For example, my typical day is as follows: 8:00 am breakfast, 11:00 am lunch, 2:00 pm snack, 5:00 pm dinner, 7:00 pm snack, 9:00 pm snack. This is so that it fits my family's schedule. Let's face it, when the kids are hungry, that's when we eat. And mine are like clockwork.
- It's preferable to eat within an hour of waking up. It starts your metabolism and gets your body ready for the activities you have to do during the day.
- There is a HUGE difference between a simple carb and a complex carb.
- Almonds, avocados,cashews, cold-water fish, flaxseed, hazlenut oil, nut butters, olive oil, pecans, pumpkin seed oil, safflower oil, sunflower seeds, walnuts, and many more.
- A good rule is to drink 1/2 of your body weight in ounces. Example: a 150 lb person *should* be drinking 75 ounces of water each day.
- That way, you are NEVER without your good food! No Excuses!
- Simple carbs = WHITE foods (think white flour and white sugar). Fruit is also a simple carb but a good one because it has fiber that speed up digestion.
- Complex carbs = amaranth, brown rice, buckwheat, bulgar, cream of wheat, millet, oatmeal, quinoa, wheat germ, whole grain pasta, bananas, carrots, chickpeas, beans, sweet potatoes, potatoes, radishes, split peas, lentils, yams, artichokes, asparagus, betts, greens, watercress, zucchini, apples, berries, citrus fruits, dried fruits (in moderation - no added sugar), grapefruit, grapes, kiwi, lychee, mango, melons, oranges, papaya, passion fruit, pears, plums, pomegranate, and many more.
- Proper portion of protein = what you can fit in the palm of one hand.
- Carbs from fruit and veggies = what you can fit into two cupped hands.
- Starchy complex carbs = what you can fit in one cupped hand.
- Healthy fats = a scant handful of nuts (ex - 14 almonds), or 1-2 tablespoons of a healthy oil.
- Oatmeal of some type, with fruit
- Shakeology
- Protein waffles
- Eggs with sliced turkey and diced tomatoes
Snack #1
- Apple and 1 tbsp of nut butter
- Plain, non-fat greek yogurt with fruit
- Apple and string cheese
Lunch
- Shakeology
- Grilled chicken salad with carrots (and any other veggies you want) w/1 tsp Olive oil and Balsamic Vinegar
- Chicken breast wrap
Snack #2
- Carrots and hummus
- Sliced turkey with 1/4 pita
- Sliced Bell peppers and hummus
- Whole wheat tortilla or wrap w/1 tbsp nut butter and 1/2 banana
Dinner
- Salsa Chicken
- Grilled Steak w/veggies
- Baked Chicken w/roasted potatoes and carrots
- Grilled Chicken w/veggies
- Poor Man's Stir Fry
Snack #3
- No-bake Shakeology cookies
- Apple and cheese stick
- Shakeology
All of the snacks are interchangeable. Please feel free to take a look at my Recipes page for more ideas :)
Thursday, February 26, 2015
Blueberry Yogurt Parfait
This is a very simple treat that could be served for Breakfast or as a Snack. It's so simple that there's really no need to create a recipe other than to show that it is a Fix Approved meal.
Ingredients:
Ingredients:
- 3/4 Cup of Nonfat Vanilla Greek Yogurt
- 1 1/4 Cups of Fresh Blueberries
- 2 tbsp of clean granola* - no high fructose corn syrup. I use Bear Naked.
Combine the ingredients and enjoy! For all of you Fixers this equals 1 Red, 1 Purple, and 1 Yellow.
*For the granola, you measure with the Orange container, but you count it as a Yellow.
Like I said, not complicated at all. Just simply delicious.
Wednesday, February 25, 2015
Poor Man's Stir Fry
Growing up, my mama would make this dish that we referred to as Poor Man's Stir Fry. We called it that because the ingredients were simple and not exotic. It didn't require special sauces or hard to find vegetables. It was something that anyone could make and the ingredients could be found in most people's kitchen.
This dish has become somewhat of a comfort food for me. It's also a dish that my family absolutely loves every time I make it. So I wanted to share it with all of you.
The ingredients are simple:
This dish has become somewhat of a comfort food for me. It's also a dish that my family absolutely loves every time I make it. So I wanted to share it with all of you.
The ingredients are simple:
- 1 lb Lean Ground Meat (beef, turkey) My family prefers beef
- 2 cups Carrots, cut
- 2 cups Green Beans, cut
- 1/2 - 1 tbsp of Minced Garlic
- 1/2 to 1 Medium Onion Diced or 1/2 tbsp of Dehydrated Onion Flakes (my oldest son does not care for the slimy texture of the fresh onions)
- 2 tsp of EVOO
- Black Pepper to taste
- Low Sodium Soy Sauce to taste (sub Raw Coconut Aminos for much less Sodium)
To cook:
Brown your meat on medium with the Onion and Black Pepper. In the meantime, cut your vegetables. I like my carrots and beans close to an inch in length.
Once the meat is cooked through, I transfer it to a bowl and cook the Carrots, Green Beans, and Garlic on medium heat in the EVOO for about 10 minutes, stirring frequently. I like for them to be tender, while still having some crunch to them. If you want them more tender, add 1/4 cup of water to the pan and put the lid on for 5 more minutes. Be careful not to burn the Garlic.
Once the vegetables are done, you can add the meat back to the pan and add your Sauce to the mixture. You could also leave the sauce out and it can be added to each serving as desired. Mix everything together.
You can serve it over brown rice or quinoa. And feel free to add tomatoes to it or anything else your heart desires. And if you find a variation that you and your family can't live without, let me know! I'm always looking for new ideas.
*** For 21 Day Fixers, a serving with brown rice would be 1 Green, 1 Red, and 1 Yellow ***
Thanks for stopping by!
Brandy
Tuesday, February 17, 2015
Strawberry and Peanut Butter Oatmeal
I have been an avid Oatmeal for Breakfast kind of gal for almost a year now. Not only is it a hearty, healthy breakfast, but as a nursing mother it helped me maintain my milk production. So I am always looking for different ways to prepare it without adding sugar.
Here is a new recipe I found in the 21 Day Fix Extreme Eating Plan. I prepare mine a little different than the recipe in the eating plan.
Here is a new recipe I found in the 21 Day Fix Extreme Eating Plan. I prepare mine a little different than the recipe in the eating plan.
What you'll need:
- 1 Cup of Hot Water
- 1/4 Cup Quick Cook Steel-Cut or Rolled Oats
- 1 tsp Smooth All-Natural Peanut Butter
- 1 Cup of Sliced Strawberries
I use a Pyrex 2-cup Measuring cup and heat 2 cups of water in the microwave for 2-3 minutes. You'll only use 1 cup, but I like to heat more just in case the boys decide that they want some.
While my water is heating I go ahead and add my oats, strawberries and PB to my bowl. Once the water is heated, I slowly pour a little at a time to the mixture until it is at the consistency I like. I prefer that my oatmeal is not soupy. You can add as much water as you'd like until it is to the consistency you prefer.
Sit back and enjoy. And if you are doing the 21 Day Fix Meal Plan, this breakfast is 1 Yellow, 1 Purple, and 1 tsp.
Let me know what you think!
Tuesday, February 3, 2015
Transformation Tuesday
I've hit a plateau in my fitness journey and needed a little inspiration this morning. So who better to look at for inspiration than yourself? So I found this progress picture from a couple of months ago.
I still can't believe the difference. I don't even know who that girl was. I do know that I was unhappy with myself, tired all of the time, having dizzy spells constantly, and experiencing bouts of anxiety. It was not a great place for me. When I look back, I am thankful that I went through that low point in my life so that I could learn how to live and eat healthy. Trust me, I am not going back to that place. I've always been a firm believer that everything happens for a reason. And I know that I never would have found the great community of leaders and teammates who I have grown so close to had I not been at that point in my life. So for that I am thankful.
After 2 rounds of Focus T25 I lost 20 lbs and 20 inches. It wasn't easy, but it was worth it. I then went on to complete the 21 Day Fix with a little bit of Piyo mixed in and was able to maintain my weight loss. I still have some work to do and my journey is far from over.
I am a lover of all programs through Beachbody and have quite the arsenal of videos at home. So if there's a program you've been thinking about trying and you're ready to take the step towards creating your own Transformation story, let me know. I would love to pay it forward and help you reach your goals. You can email me at vidaliagirl@gmail.com or click on the "Contact" tab at the bottom of your screen.
Monday, February 2, 2015
21 Day Fix Extreme at a Glance!
So, today is the dreaded "Day after Leg Day". And boy, am I feeling it. See, yesterday I got a sneak peak at one of Autumn Calabrese's new 21 Day Fix Extreme workouts via Beachbody On Demand. It isn't even being released until tomorrow, and I got a sneak peak.
The 21 Day Fix Extreme is similar to the 21 Day Fix in that the workouts are only 30 minutes and it comes with the portion control containers. It is like the original program but SUPERCHARGED! I've only done the Plyo workout since it was a Sneak Peak through Beachbody On Demand. And by the way, if you don't have your club membership locked in I would do so before March rolls around. You are going to want to have access to Beachbody on Demand.
What is 21 Day Fix Extreme?
What are the Benefits?
What are the daily workouts?
Who is this Program For?
The 21 Day Fix Extreme is similar to the 21 Day Fix in that the workouts are only 30 minutes and it comes with the portion control containers. It is like the original program but SUPERCHARGED! I've only done the Plyo workout since it was a Sneak Peak through Beachbody On Demand. And by the way, if you don't have your club membership locked in I would do so before March rolls around. You are going to want to have access to Beachbody on Demand.
What is 21 Day Fix Extreme?
- A 21-day program with simple portion control, clean eating, and extreme 30-minute workouts.
- The portion-control containers take all the guesswork out of how much you should eat.
- The Eating Plan will tell you exactly what to eat and when—and how to eat cleaner than ever.
- If getting tone and shredded is what you're looking for, this program is for you.
What are the Benefits?
- This program shows you how to eat well and work hard. And by eating well, I mean you are not going to be starving at the end of the day. It will take heart, commitment, and a drive to succeed. But it's only 21 Days.
- The 30-minute workouts are extreme. They combine steady-state aerobics, resistance training, and explosive power moves that target every muscle in the body—to help you get shredded in a short amount of time.
- There are Seven workouts; one for every day of the week. This keeps you from getting bored with doing the same routine every day. It also keeps your body from adapting to the exercises and slowing down your results.
- For your nutrition, you'll not only be practicing portion control—you'll be eating ONLY clean foods. No treats. No cheats. No excuses.
- Autumn has included her own competition nutrition plan, which she uses to get stage-ready and ripped in 21 days.
What are the daily workouts?
- Plyo Fix Extreme, Upper Fix Extreme, Pilates Fix Extreme, Lower Fix Extreme, Cardio Fix Extreme, Dirty 30 Extreme, Yoga Fix Extreme, Power Fix Extreme (available at No Charge when you order through your coach), ABC Extreme, and The Fix Challenge
Who is this Program For?
This program is designed for anyone who:
- Doesn't have much weight to lose, but wants to have definition in their abs and get shredded.
- Has a dramatic short-term weight-loss goal or needs that final push to reach their goal.
- Doesn't want to make a long time commitment or has tried and failed at more complicated nutrition plans.
- Is serious with a "No BS" attitude toward workouts and nutrition.
- Has already done the 21 Day Fix or has completed more extreme programs like P90X, Insanity, or T25.
Do you want to join me?
I will be hosting a private 21 Day Fix Extreme TEST group where I will be providing you with the motivation and support you need throughout the program. I will provide you with sample meal plans, recipes, and snack ideas. I will help you set realistic and achievable goals to help you get the best results. I will provide the accountability, you provide the commitment.
I don't know about you, but I'm ready to see my abs again. Are you ready? If so, contact me on Facebook at http://www.facebook.com/vidaliagirlfitness or email me at vidaliagirl@gmail.com and let's get moving. You can also click on the "Contact" button at the bottom right of your screen.
Remember, it goes on sale Monday, February 2nd and it may just sell out!! So don't wait until the last minute to get yours.
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