Tag: 22 Minute Hard Corps

Military Discount – Coach Membership

1 Comment
  • 25% off Team Beachbody Products and the coach level membership to military members for FREE!

Military DiscountDETAILS ABOUT THE MILITARY DISCOUNT

As of January 5th 2015, active military members, and veterans can now get a discount on Team Beachbody products by signing up to become a Team Beachbody Coach. Previously the discount was only for active military members (or spouses). As a way of saying, “thank you for your service“, Beachbody has now extended this special offer to military veterans.

The cost for the coach membership ($39.95 plus tax) and your monthly service fee ($15.95 plus tax) will be waived; thus, the Coach Membership will be completely free. Thus, Shakeology is $99.00 per month without the additional cost of the Coach Membership monthly service fee after initial sign-up*. *Most individuals purchase the challenge pack (fitness program and 30-day supply of Shakeology) from My Fitness Shop upon sign-up for the Coach Membership.

Once enrolled in the Coach Membership, you are able to receive a 25% discount on all of your own personal purchases and earn income by sharing your journey with Beachbody products to others. Regardless of the path you choose, I’m here to help you every step of the way!

WHO CAN QUALIFY FOR THIS MILITARY DISCOUNT

1) Active duty military service members
2) Military service members wounded in action
3) Honorably discharged military veterans
4) The spouse or domestic partner of: an active duty service member, a military service member wounded in action, or a military service member lost or killed in action.

STEPS TO GET YOUR MILITARY DISCOUNT

The sign up process is kind of backwards. You have to pay first to get signed up and then submit the required information.

Step 1) – Send me an email at Melissa@LLHealthyFit.com (Subject: Military Discount) *I will reach out to you with the specifics on how to register for the Coach Membership.

Step 2) – Submit the military fax cover sheet, required Coach information, and a copy of an approved military active status OR veteran’s document (DD214).

REQUIREMENT TO MAINTAIN THE MILITARY DISCOUNT

A minimum of 50 PV every 90 days in order to continue to receive the program benefits. Each product has an assigned PV; thus, you would want to ensure your product(s) purchased meet this requirement.

OTHER INFORMATION FOR THE MILITARY DISCOUNT

I’m active duty military however my spouse would like to enroll as an Independent Team Beachbody Coach. Is this possible?

Yes, absolutely. If you are active duty military and are not in the Coach Membership, your spouse is welcome to take advantage of this benefit. If your spouse is enrolling as a Coach rather than you, your spouse will need to submit a copy of your active duty orders or other suitable paperwork, in order to qualify for this waiver. In this particular case, the name on the Coach account will be the enrolling spouse.

If you do not currently work with a Coach, please make sure to make me your FREE coach here. I run monthly accountability groups and I would love to help you on your journey to health and wellness. Please feel free to email me (Melissa@LLHealthyFit.com) with any questions. I would be happy to take the time to talk with you.

 

 

Cookie Dough Bites

Leave a comment

IMG_5765

Many recipes seem to call for bananas and/or peanut butter for cleaner version of snacks. Sometimes you just need a change up without throwing off your entire day. I cannot resist eating raw cookie dough when making chocolate chip cookies. Eating raw cookie dough with eggs isn’t the smartest choice, but I know the temptation is pretty difficult to resist. Not to mention all of the sugar used to make cookies!

Here is my solution…COOKIE DOUGH BITES! Few ingredients and no baking necessary. The hard part will be limiting yourself to 2 cookie dough bites in one day! My tip is to keep them in the freezer and portion out the allotted cookie dough bites. This is a great sweet treat that will not undo your entire day of healthier eating and exercise.

INGREDIENTS YOU NEED:

  • 2/3 cup raw cashews
  • 1 1/3 cup of quick oats
  • 2 TBSP Agave
  • 1 TBSP Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/4 cup of miniature chocolate chips

WHAT TO DO:

  1. Blend the cashews and oats in a blender or food processor until they are in a powder. Be careful not to over blend OR the cashews will turn into cashew butter!
  2. Add the agave, maple syrup,  and vanilla to the mixture. Blend until well incorporated, but do not over process. Sometimes I have to use a spatula or mix by hand.
  3. Place mixture in a small bowl and stir in chocolate chips by hand. The miniature chocolate chips work the best.
  4. Form into 1 – inch balls. This recipe makes approximately 13 cookie dough bites.
  5. Place in freezer or refrigerator.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Fajita-Stuffed Chicken

Leave a comment

I’m on a mission to use ingredients that I have in the house before going grocery shopping again! It can be easy to fall into a pattern of weekly grocery shopping without emptying the freezer/refrigerator/pantry of the items previously bought. This is also a great way to rid the house of not so clean eating items without throwing away. Make use of the groceries you already bought and replace with healthier choices the next time. This is the time of year my family plants a garden. I’m looking forward to fresh vegetables that I know have not been sprayed with pesticides.

Fajita-stuffed Chicken is what I decided to make the other night. My husband including my daughter loved this meal. It was simple to make and this meal could be prepped a day in advance so that all you have to do is cook it the next day. Feel free to spice it up by adding jalapeños.

INGREDIENTS YOU NEED:

  • 2 TBSP Olive Oil
  • 1 Large Orange Pepper
  • 1/2 Large White Onion
  • Salt/Pepper (*I used 1 tsp of pepper only)
  • 4 oz. Cream Cheese (*You could attempt to substitute with Greek Yogurt like FAGE)
  • 1/2 cup of Cheddar Cheese
  • 3 Chicken Breasts
  • 2 tsp each of sea salt, chili powder, cumin, garlic powder

WHAT TO DO:

  1. Heat Olive Oil in a pan over medium heat. Add orange peppers, onion, and pepper; sauté.IMG_5957.JPG
  2. In a medium bowl, combine sautéed peppers and onion with cream cheese and cheddar cheese. Mix well.
  3. In a zip lock bag or bowl, combine seas salt and remaining seasonings. Add chicken breasts to the bag and toss.
  4. Place chicken breasts on a cutting board and slice to create a pocket and add fajita mixture.IMG_5958.JPG
  5. Cook over medium heat (*approximately 5 minutes on each side; time may vary depending on thickness of the chicken breast).
  6. Enjoy!

You can serve this meal over spinach or with a vegetable of your choice. I used sugar snap peas and watermelon since this is what we had in the refrigerator.

Tip: Since grilling season is right around the corner, the chicken could be cooked on the grill. Be sure to use aluminum foil sprayed with non-stick cooking spray to place the chicken on so that when the cheese melts it does not make a mess on your grill.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Glazed Salmon

Leave a comment

I never had much interest for salmon until my husband went fishing in Alaska. The views in Alaska sure are breathtaking compared to what I am used to in Pennsylvania! The wild salmon that he had caught was shipped home for all of us to enjoy. Salmon is one of our favorite meals to eat as a family whether smoked, grilled, or baked.

Last year we were craving wild caught salmon and decided to order from a fishery in Alaska; J-Dock Seafood Company in Seward, Alaska. They are a family owned and operated fish processing company and fresh Alaska seafood market. The salmon that we purchased was caught fresh and shipped to us FedEx Priority Overnight. For more information, visit the website for J-Dock Seafood Company.

IMG_5821[1]

The recipe below is a different option from my Grilled Salmon Salad which uses a marinade. I wanted an option that had a balsamic flavor and that did not require advanced prep work on nights where dinner needs to be quick and easy.

IMG_5832[1]

INGREDIENTS YOU NEED:

  • 1 Tablespoon of butter (*I use Earth Balance brand; non-GMO, vegan, etc.)
  • 4 cloves garlic, minced
  • 1 tablespoon white cooking wine
  • 1 tablespoon honey (*I prefer to use honey bought from a local farm.)
  • 1/3 cup balsamic vinegar
  • 4 teaspoons of Dijon mustard (*I used Spicey Brown Mustard as that was the only mustard I had in the pantry.)
  • Salt and pepper to taste
  • 1 tablespoon oregano (*fresh or dried)
  • Salmon fillets

WHAT TO DO:

  1. Add butter and garlic to a small saucepan. Cook over medium heat; stir garlic until soft (about 3 minutes). Mix in white cooking wine, honey, balsamic vinegar, mustard, and some salt/pepper. Simmer, uncovered (about 3 minutes) or until slightly thickened.
  2. Arrange salmon fillets on foil-lined baking sheet. I use cooking spray on the aluminum foil so the fillets do not stick.
  3. Brush salmon fillets with balsamic glaze and sprinkle with oregano. *A tip is to use a fork to put holes in the salmon fillets so that the balsamic glaze can soak into the salmon.
  4. Bake in oven for 12 to 14 minutes at 400 degrees Fahrenheit. Salmon should flake easily with a fork.
  5. Brush salmon fillets with remaining glaze and use a spatula to transfer salmon fillets to a plate (leaving the skin behind on the foil).
  6. Enjoy!

A side of veggies goes great with the Salmon fillets. Any extra salmon can be used to make a salad for lunch the next day.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Peanut Butter Chocolate Chip Bites

Leave a comment

IMG_5467[1]

INGREDIENTS YOU NEED:

  • 2/3 cup creamy peanut (*An option is to substitute for almond butter.)
  • 1 cup oats
  • 1 1/2 tablespoons honey (*I use local honey.)
  • 1/4 cup miniature chocolate chips (*In the picture, I had used large chocolate chips.)
  • Flax seed (optional)

WHAT TO DO:

  1. Mix all ingredients in a bowl until well-combined.
  2. Cover and chill in the refrigerator for at least 30 minutes.
  3. Once done chilling, roll into approximately 1 inch balls.
  4. Roll 1 inch balls in a thin layer of oats and chocolate chips on a cutting board.
  5. Store in the refrigerator until ready to be eaten.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

22 Minute Hard Corps – Week 2

Leave a comment

Week 2 of 22 Minute Hard Corps is almost complete! There were new moves added in the Resistance 2 and Cardio 2 workouts that added an additional challenge for this mama. I always recommend to modify when necessary. It is more important to do a move the correct way rather than to try and keep up with the number of reps being performed in the workout program. One thing for sure is if you keep at it…you will succeed!

22 Minute Hard Corps - Cardio 2

Workout:

Resistance 2 included: burpees, jump squats, chin-up L crunches, punch pulls, and corkscrew lifts. The Cardio 2 workouts included: mountain climbers, straight leg sprints, gorilla crawls, jimmie jumps, water bug, and burpees. I really do enjoy that the 22 minutes is fast paced and keeps my body moving. My blood pumping is an instant mood booster! Again, I feel the workouts are totally doable.

My workout schedule for week 2 looks something like this:

22 Minute Hard Corps - Week 2 Schedule

Week 2 Meal Plan:

When I make a meal plan for the week, I like to include dinner options that my husband and daughter will eat with me. There is no need to make separate meals from your family! I’m here to help if you find that meal planning is not going as easy as you thought. Keep your meal plan simple and easy with recipes that you know and then slowly add new recipes!

22 Minute Hard Corps - Week 2 Meal Plan

Check out the Balsamic Brussels Sprouts side option! The green portion container equivalent is 1 cup chopped or 5 medium Brussels Sprouts equals 1 green ration.

Balsamic Brussels

If you would like to join my Spring Training Bootcamp there is still time. Enrollment is open until March 20th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Balsamic Brussels Sprouts

Leave a comment

I wanted to share a side option that is part of my 22 Minute Hard Corps – week 2 meal plan. I will be the first to admit that I did not think that I would be a Brussels Sprouts fan. I found out last night that I was wrong! I placed two on a plate for my daughter and she even ate them. I say this side dish is a WIN for our family. I hope you enjoy too!

Balsamic Brussels

INGREDIENTS YOU NEED:

  • 1 – 2 pounds Brussels sprouts, washed and halved
  • 2-3 Tablespoons of Balsamic Vinegar
  • 3 cloves garlic, minced
  • 2-3 Teaspoons Olive Oil

WHAT TO DO:

  1. Preheat oven to 400 degrees F
  2. Line baking sheet with foil
  3. Combine all ingredients in a bowl and toss until the Brussels sprouts are coated
  4. Bake 30 – 40 minutes; stirring frequently (every 10 minutes or so)
  5. Enjoy!

If using the color coded containers then each serving (approximately 5 medium Brussels sprouts) would count 1 green container.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

22 Minute Hard Corps – Week 1

Leave a comment

This program is all about bringing us back to basic moves; however, do not underestimate how challenging the moves might be for you! I absolutely loved Day 1 of the program, which I was able to stream through Beachbody On Demand. My package should arrive in the mail this week!

22 minute hard corps, fitness program

I had been in a workout slump the previous week and the sound of a 22 minute workout caught my attention. It can be difficult to balance family, friends, and work. Life surely is not slowing down and our health and wellness is often placed on the back burner. 22 Minute Hard Corps allows you to change that mindset!

Workout:

The workout calendar alternates between cardio and resistance with bonus 10 minute ab workouts on cardio days throughout the week.

My workout schedule for week 1 looks something like this:

22 minute hard corps, fitness program, cardio, abs, resistance

Day 1 for cardio included: lunges, bear crawls, burpees, jumping jacks, and squats. I am currently 36 weeks pregnant with my second child (*approved by my doctor to work out). I did chose to substitute the burpees for planks and the lunges for squats. The result of my day 1 workout was sweat, a racing heart rate, and the rush of the post workout HIGH! It truly felt good and immediately took me out of my slump I was experiencing the week prior. The workout was fast paced, but totally doable. The modifications were great, so no matter what your ability level might be, you can do the workout.

Nutrition:

Tonight I am spending some time getting my meal plan in place for the week. In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 5 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Week 1 Meal Plan:

22 minute hard corps, meal plan, Plan A

Here is a sneak peek of dinner from Day 1!

21 Day Fixed Approved, dinner recipe, buffalo chicken bowls

If you would like to join my Spring Training Bootcamp there is still time. We kick things off on March 14th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Fitness Program – 22 Minute Hard Corps

Leave a comment

22 Minute Hard Corps, Tony Horton

The days of exercising for hours at a time to see results are long gone! Beachbody started out with programs like P90X that were over an hour long each day. Then they created the 21 Day Fix and 21 Day Fix Extreme programs that are only 30 minutes each day and Focus T25 (a program that I used to start my own personal journey) that is 25 minutes each day.

Here is a brand new home fitness program where in just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach! Yes, results are absolutely possible exercising only 22 minutes a day. It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition, following the meal plan to a T, and of course, the most important part is having SUPPORT and ACCOUNTABILITY from your Team Beachbody Coach (ME) and the rest of the challengers in my group. There truly is something comforting knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition.

You can modify to make the program a success for you no matter what your ability level may be at the time you start. You can do anything that you put your mind to!

What is the 22 Minute Hard Corps Workout?

The program was created by Tony Horton who is also the creator of P90X, P90X2, P90X3, Power 90, and more. The 22 Minute Hard Corps workouts were inspired by Tony Horton’s time spent training U.S. servicemen and women to their maximum fitness potential. It is a mixture of eight routines that alternate between total body cardio, resistance, and core; 1 workout a day for 6 days a week. The program is for 8 weeks. The workout is fast paced and there is little rest, but no need to worry as the workouts are easy to learn. You are moving from exercise to exercise quickly to maximize time and results.

What Equipment Do You Need?

Dumbbells or pull up bar (or resistance bands with a door attachment). A sandbag is an additional recommended piece of equipment, but is not required to complete the workouts. *For the month of March 2016 only, a sandbag will be included in the purchase of the 22 Minute Hard Corps and Shakeology challenge pack or 22 Minute Hard Corps and Performance Challenge Pack!!

I know you might be thinking that you cannot do this workout, but you can. It is for everyone and there are modifications for every ability level. You are not too busy for a program that is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!

What You Get With This Program?

  • 8 challenging workouts
  • Quick Start Mission Guide
  • 8 week Basic Training Action Plan
  • Rations for Results Nutrition Field Guide
  • Cold Start pre-workout drill
  • Hell Week Challenge Card
  • Hard Corps: Battle Buddy Workout DVD (Free gift from ME!)

So Who Is This Workout For?

I would most definitely have to say any person who feels they are limited on time to workout. Who want fast effective results with little or no fuss. There is an optional 2 a day hell week challenge if you are up for it! Former members of the military, who want to get back to the fitness level they had when they were in the service.

So now is  your time! Do you accept the challenge?

March 14th will be the start of our pre-season which consists of 1 week of goal setting, pictures, measurements, meal planning, and education on the nutritional plan. Then the following week is our official Day 1.

**For 8 weeks, I will guide you daily through the program with support, accountability, access to online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program, please complete the support form and I will contact you within 24 hours with details.

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

 22 Minute Hard Corps – Week 1

22 Minute Hard Corps – Week 2

22 Minute Hard Corps – Week 3