Beachbody Health Bet Challenge

August 13, 2016August 13, 2016Leave a comment

I’m so excited for my upcoming Back to School – Back to You group that kicks off August 22nd. The first week will be all about preparation (meal planning and getting your fitness program) and workouts will officially start on August 29th. I like to have that first week of the group a time to help everyone prepare and answer any questions related to the start of their journey!

What makes this group even more exciting is that every person who participates in my Back to School – Back to You group using the My Challenge Tracker App (the app is free to download on apple and android) has an opportunity to qualify and automatically win an equal share of $1 million dollars up to $3 million dollars* total prize pool. The pool starts at $1 million; however, can grow up to $3 million as Beachbody adds $5 per challenge pack sold until August 31st to the initial $1 million pool prize.

So How Do You Qualify?

Qualifiers must meet all requirements for each of the 4 qualification weeks.

Week 1 – September 5 – September 11
Week 2 – September 12 – September 18
Week 3 – September 19 – September 25
Week 4 – September 26 – October 2

Qualification 1

You must be a participant in my Back to School – Back to You group on the My Challenge Tracker App by 11:59 PM PT on September 5, 2016. Participants must have a valid First and Last Name, email address, and shipping address associated with their Team Beachbody account by October 2, 2016 in order to be paid out.

Qualification 2

Since you are committed to getting fit…qualification 2 and 3 should be easy! There are 7 Shakeology flavors to choose from and if you have never tried Shakeology before I am here to help you figure out the flavor you like best! I have a lot of recipes to share with you. Here’s the deal…you must log a minimum of 5 Shakeology’s (each accompanied by a Shakeology photo) during each qualification week. All Shakeology’s must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Qualification 3

Let’s give a SHOUT OUT for those sweaty selfies! Each participant must log a minimum of 3 Beachbody workouts during each qualification week. All workouts must be logged by 11:59 PM PT on the last day of each contest week mentioned above.

Together we are all stronger!

So who is ready to join in on the FUN!

You can win money for checking in daily and logging workouts and Shakeology for the Health Bet Challenge!
I can help you stay accountable to the results you want!
Challenge Tracker App is helpful for not only tracking your workouts and Shakeology, but your measurements and transformation photos as well as it takes you off of Facebook (we all know can be distracting!)

If you are interested in learning more about this upcoming group, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page. SPACE IS LIMITED so be sure to reserve your spot today!

Back to School/Back to You – Enrollment Open

August 12, 2016August 15, 2016Leave a comment

We see the “Back to School” advertisements every where we look…not to mention I already saw fall decorations. I can never understand why the stores have to rush the seasons and holidays! This feels like life now in general…everything is rushed and before we know it time has passed and we are still wishing for our hopes and dreams to be fulfilled!

With that said…my family is soaking as much time as we can of what summer days are left for our daughter before she starts school in September. We are prepping for our fall routine, which involves a lot of organization between my husband and me. Honestly, being a mom of 2 little ones, the last thing that we want to think about is ourselves right? Items keep being added to the ever growing to-do list and that dry eraser calendar of mine has a lot more tickmarks/colors to help with organization such as school pick up and drop off. I’m blessed to have my husband to balance this with me! So please give yourself a pat on the back if you are doing this all by yourself!

Since starting my journey in January 2015, I have learned that the best thing I can do for myself is to MAKE not FIND the time for myself. I became stubborn about this time. I replaced watching 30 minutes of TV each night with what I call my “ME” time. Don’t worry…not sure where to begin?! Back to the basics my friends…you are a learner and I’m the teacher!

Whether it’s losing weight or maintaining I would love to coach you through your journey. It’s time you invest in yourself!

Please know that anyone can join my group as long as you are NOT currently working with a coach or is a coach.

If I am already your coach (coach ID: 561335) please private message me to be added.

Please complete the application in the link below and I will contact you within 24 hours with all the details.

APPLY HERE: https://llhealthyfit.com/get-support/

LIMITED SPOTS AVAILABLE; FIRST COME FIRST SERVE! Oh by the way, this group will be using the MY CHALLENGE TRACKER MOBILE APP (FREE APP) and will be participating in HEALTH BET.

Together we are stronger.

Chocolate PB Shakeology Ice Cream with Love Crunch

August 12, 2016August 12, 2016Leave a comment

I used to be a toasted bagel and cream cheese kind of gal with the occasional ice tea or even coke for breakfast. It was convenient to purchase, quick, and something my brain had trained me to ‘think’ I needed to function when at work. I now get the question almost daily about my Shakeology. This has become my breakfast on the go! People just don’t get what Shakeology is all about until they take the plunge and try it for themselves. I know I was that skeptical girl! At first your mind is going to probably tell you YUCK! This is because your mind has been trained to like artificial sweeteners and flavors. Definitely chat with me regarding ways to mix your Shakeology depending on the flavor you purchase. Ultimately, I have learned that you CAN kick the bad habits and train your brain to crave foods that are going to better fuel your metabolism and nourish your body!

Now people want to know how I mix it and why it always looks so darn good.

INGREDIENTS YOU WILL NEED:

Shakeology – Vegan Chocolate, Chocolate, or Café Latte
10 ounces of milk (*I use Unsweetened Almond Milk. You can use regular milk, but be aware of the sugar. The other option is 1/2 water and 1/2 milk.)
1 cup Spinach (*OPTIONAL – If you have trouble getting your greens in for the day, adding to the shake is an option. I do not always add Spinach to my shake.)
1 tsp Vanilla extract, Caramel extract, Coconut Extract, etc. (*Pick one that you enjoy!)
1 TBSP of PB (*You can use the powdered peanut butter…PB2)
ice (2 handfuls)
1/3 cup of Love Crunch Dark Chocolate & Peanut Butter

WHAT TO DO:

I combine all ingredients in my blender except for the Love Crunch (last ingredient in my list above). The tip is to add enough ice that will allow your blender to blend without getting stuck. Sometimes I have to stop the blender and shake the container a bit, but that’s how I get the ice cream consistency. Pour mixture into a cup or bowl. Top with Love Crunch Dark Chocolate & Peanut Butter. Enjoy your Shakeology ice cream with a spoon!

If you are interested in learning more about Shakeology and clean eating, please contact me at Melissa@LLHealthyFit.com or fill at the application on my Get Support page.

Veggie Egg Muffins

August 10, 2016August 10, 2016Leave a comment

I am all about a fast, easy, and healthy breakfast for my family! Also, I like recipes that my daughter can help make alongside me. I feel this recipe is a great way to sneak in veggies too. I have prepped this ahead of time and eaten the veggie egg muffins the next day as a quick grab and go. It is a bonus having parents who live close by and have farm fresh eggs available! I try my best not to support factory farms.

Veggie Egg Muffins

INGREDIENTS YOU WILL NEED:

10 to 12 eggs
1 (10 oz) bag of baby spinach, chopped (*you can chop half the bag and use the rest for a salad or another dinner depending on how much spinach you want)
1 medium pepper, finely chopped (*I usually use red, orange, or yellow; your preference)
2 green onions, finely chopped (*you could use a regular onion)
Ground pepper and salt (optional) to taste

Tip: You can even add mushrooms and cheese to this recipe. If you use cheese, try to keep cheese to about a 1/4 cup per day for balanced eating.

WHAT YOU NEED TO DO:

Heat oven to 375 degrees Fahrenheit
Lightly coat a twelve-cup muffin tray with spray (*sometimes the veggie egg muffins can stick in the tray)
Place eggs in a large bowl and whisk to blend. Season with pepper and salt, if desired.
Add spinach, peppers, onions; mix well
About a 1/4 cup or more in each muffin cup
Bake for 15-20 minutes or until a tooth pick inserted into center of cups comes out clean.
Enjoy!

For the 21 Day Fix, 2 veggie egg muffins would be 1 green container and 1 red 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!

Crockpot Chicken Chili

August 8, 2016Leave a comment

Meal planning can feel so difficult when my clients first get started; gosh I remember when I started and I dreaded this task. There are many benefits to meal planning/meal preparation especially that it makes the week go smoothly when we know what we are going to eat as a family. So why not make a crockpot meal!

You only need to buy 3 items from the grocery store to make this meal.

INGREDIENTS YOU WILL NEED:

1-2 pounds of chicken breast
1 – 15 ounce can of white beans (or beans of choice)
A packet of McCormick Seasoning (Chili – White Chicken)

Additional ingredients would be if you want to garnish with cheese of choice, green onion, salsa, red hot, or even a little bit of sour cream or Greek yogurt!

WHAT YOU WILL NEED TO DO:

Instructions are on the back of the seasoning packet! During meal preparation Sunday, I will boil extra chicken and shred. Then I can easily add the shredded cooked chicken to the crockpot for this recipe and make my buffalo chicken dip for the buffalo chicken bowls. That is two meals taken care of for the week!

Serve warm with cheese on top!

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

21 day fix portion for this recipe is 1 red container, 1 yellow, and 1 blue. The color coded containers are available for purchase in my fitness shop.

Country Heat – Week 2

August 8, 2016August 15, 2016Leave a comment

Well I officially finished my first week of Country Heat! So here is an honest review of my first week as well as my plan for week 2. Tomorrow starts week 2 so stay tuned for all the updates and videos on my Facebook (fb.com/LLHealthyFit.com) and Instagram (MelissaBrown66).

Workout:

The workout calendar is 6 days a week. There are 2 new workout routines each week to learn; the same workout routine for 2 days in a row and then alternate on days 5 and 6. For week 1, the first workout was Country Swing. I am still shocked at how much I sweat during the workout and was sore in my core and legs. Giddy Up was the second workout and there were some moves such as Wonky Feet that caused me to try and try again! Again, the focus was on my abs and lower body during this workout. The Country Music in the background of the workout makes the time go fast and before I know it…I’m dripping sweat!!

My workout schedule for week 2* looks something like this:

*I follow the Country Heat Deluxe workout calendar versus the basic.

Meal Plan:

Calorie range 1,200 to 1,499 – Plan A per the Country Heat calculation in the nutrition guide that comes with the program. I love the meal plan because it uses the color coded portion control container system developed by Autumn Calabrese. Shakeology comes in 7 different flavors. I alternate usually between two different flavors for my meal plan. Be sure to search my site for recipes to include in your meal plan.

Below is my meal plan for the upcoming week if you would like to check out what I will be eating. Meal planning can seem complicated so my best piece of advice is to KEEP IT SIMPLE and DO NOT OVER THINK. Try your best to not worry about complex recipes as I have found recipes with a few ingredients allow the meal planning process and grocery shopping to go smoother. I’m a big advocate to use what you already have in your pantry or refrigerator before buying more groceries.

Nutrition is extremely important to your success and people often give up on meal planning before even trying. Please take time to read through the nutrition guide that comes with your fitness program rather than jumping into the exercises without ever reading the nutrition guide. If you are finding it difficult or really are not sure how to start, then please ask. There are meal plans on my site that you can look at for guidance and then start substituting food items I have for food items you enjoy (i.e., a vegetable for another vegetable your family will eat). I started meal planning where my dinner options were a piece of chicken breast (1 red), brown rice or quinoa (1 yellow), and green beans (1 green). The more complex you make this process the harder it is to learn how to eat healthy and in the proper portions. Your goal is to eat 5-6 small meals a day to keep your metabolism up. Your food is your fuel.

I have been asked if I stick to my meal plan 100%. Most often I do stick to my meal plan; however, there are times where I will swap my AM snack and breakfast. This is completely okay! The whole point to this journey is progress not perfection. Let’s make this meal plan happen!!

There are tracking sheets on the Team Beachbody website so that you can check off the boxes when you eat the color coded containers throughout the day. This way you will visually be able to see that you are eating balanced meals throughout the day.

If you would like to join my Back to School – Back to You accountability group there is still time. We kick things off on August 22. If you have been thinking about making a change or if you are like me and let the summer fun in the sun get the best of you…do not just give up. The time is now to jump back on the horse and JOIN ME! 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.

Stuffed Peppers – FIXATE style

August 5, 2016August 5, 2016Leave a comment

Stuffed Peppers

INGREDIENTS YOU NEED:

4 medium bell peppers, cut in half with seeds removed (or 8 medium bell peppers, tops cut off with seeds removed)
2 tsp olive oil
1 medium onion, chopped
2 cloves of garlic, minced
1 to 1/2 pounds of meat (grass-fed beef, locally raised chicken, etc.)
1 tsp ground chili powder
1 tsp ground cumin
1/4 tsp sea salt
1/4 tsp pepper
1 cup tomato sauce
2 cups cooked quinoa or brown rice
1 (15 oz) can of black beans, drained & rinsed
1 TBSP fresh lime juice
1 cup of shredded Monterey jack cheese

WHAT YOU WILL NEED TO DO:

Pre-heat oven to 375 degrees Fahrenheit
Place bell peppers, skin side down, in a large baking dish; set aside.
Heat oil in a large non-stick skillet over medium heat.
Add onion; cook for 4 to 5 minutes stirring frequently or until onion is translucent.
Add garlic; cook for 1 minute
Add meat of choice, chili powder, cumin, salt, and pepper; cook for 5 minutes stirring frequently or until meat is no longer pink.
Add tomato sauce, quinoa or brown rice, black beans, and lime juice. Reduce heat to medium-low; cook for 3 to 5 minutes or until heated through.
Add a heaping 1/2 cup of meat mixture to each pepper half; cover light with foil.
Bake for 35 minutes or until peppers are tender; remove foil.
Top each pepper evenly with cheese and bake for 3 minutes or until cheese is melted.
Enjoy!

Serve sprinkled with fresh cilantro, salsa, or even red hot (if desired).

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

21 day fix portion for this recipe is 1 green container, 1 yellow, 1 red, and 1 blue. The color coded containers are available for purchase in my fitness shop.

Asparagus Fries

August 3, 2016August 3, 2016Leave a comment

The asparagus fries are easy to make and something fun for my daughter to help make with me.

Line baking sheet with non-stick pan lining paper or spray with olive oil. This makes for easy clean-up.
Dip asparagus in whole wheat flour, egg (*2 eggs beaten), and then panko bread crumbs/Parmesan cheese mixture (*add 1/4 cup fresh Parmesan cheese along with salt and pepper to the 1 cup of panko bread crumbs).
Bake in oven at 425 degrees Fahrenheit for 10-12 minutes.

I enjoy dipping the asparagus fries in marinara sauce or honey mustard.

Asparagus Fries

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

Southwest Breakfast Scramble

August 2, 2016August 3, 2016Leave a comment

I’m not one to sit down and eat breakfast in the morning. Shakeology is my go-to for breakfast on the go! You can often find me making breakfast for dinner in our household especially on the nights where it seems impossible to come up with something to cook. Today was different and I’m very happy I decided to try this recipe from the Country Heat nutrition guide that comes with the Country Heat at home fitness program. The fresh salsa and avocado made breakfast savory and refreshing!

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INGREDIENTS YOU WILL NEED:

4 large eggs
1-2 TBSP almond milk or milk
1/2 tsp chili powder
1/4 tsp ground cumin
Salt, dash
2 tsp olive oil
1/2 onion, finely chopped
3-4 small red potatoes, finely chopped
1-2 TBSP water
1/2 cup fresh tomato salsa
2 TBSP cilantro, finely chopped (*optional)
1/2 medium avocado, sliced

WHAT YOU WILL NEED TO DO:

Combine eggs and almond milk in a medium bowl; whisk to blend. Season with chili powder, cumin, and salt.
Heat oil in a nonstick skillet over medium heat.
Add onion and potato; cook for 2 to 3 minutes, stirring frequently.
Add water; cook for 6 to 7 minutes or until onion is translucent and potato is soft.
Add onion/potato mixture to the egg mixture; stir. Once stirred then add mixture to the skillet; cook slowly over medium heat for 4 to 6 minutes or until eggs are done.
Divide mixture evenly between 2 serving plates.
Top with salsa, cilantro, and avocado.
Enjoy!

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

21 day fix portion for this recipe is 1 green container, 1 yellow, 1 red, and 1 blue. The color coded containers are available for purchase in my fitness shop.

Turkey & Sweet Potato Hash over Zoodles

August 2, 2016August 3, 2016Leave a comment

Day 1 of the Country Heat meal plan included the Turkey & Sweet Potato Hash over Zoodles. I have to say that this recipe was enjoyed by my family. It made good use of items from our garden; yellow zucchini and green pepper. I used ground pork instead of turkey for the recipe. I attempt to use what I have in our freezer before buying more ingredients!

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INGREDIENTS YOU WILL NEED:

2 tsp olive oil
1 medium onion, chopped
1 medium green pepper, chopped
1-2 medium sweet potatoes, peeled & chopped
1 pound ground turkey
2 cloves garlic, minced
1/2 tsp dried thyme
Salt, dash
Pepper, dash
2-3 medium zucchini (*made into zoodles)

WHAT YOU WILL NEED TO DO:

Heat oil in medium skillet over medium heat.
Add onion, green pepper, and sweet potatoes; cook for 8-10 minutes stirring frequently or until onion is translucent and sweet potato is tender-crisp.
Add turkey; cook for 5 to 6 minutes stirring frequently or until turkey is cooked through and sweet potato is soft.
Add garlic and thyme. Season with salt (optional) and pepper. Cook for approximately 1 minute.
Serve over zucchini zoodles. I cooked the zucchini zoodles (separately) in a medium skillet over medium heat with a little olive oil until tender-crisp; approximately 8-10 minutes.
Enjoy!

This recipe makes 3-4 servings. For the 21 Day Fix, each serving is equivalent to 1 green container, 1 yellow container, 1 red container, and 1 spoon. 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!

Melissa Brown

Living a Life Healthy & Fit

Tag: Meal Planning

Beachbody Health Bet Challenge

Back to School/Back to You – Enrollment Open

Chocolate PB Shakeology Ice Cream with Love Crunch

Veggie Egg Muffins

Crockpot Chicken Chili

Country Heat – Week 2

Stuffed Peppers – FIXATE style

Asparagus Fries

Southwest Breakfast Scramble

Turkey & Sweet Potato Hash over Zoodles