Tag: Melissa Brown

22 Minute Hard Corps – Week 1

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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.

Applesauce – Apples from an Orchard

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applesauce, apples picked from an orchard, homemade applesauce

Your mission (if you have not already had a chance) is to go to an apple orchard and pick your own apples with your loved ones! Every September, my family visits Simmons Farm with a lovely couple and we enjoy the gorgeous fall weather.

So what to do with all the apples you pick?! Try some homemade applesauce! Think about how fresh the applesauce is compared to buying at the convenience store and you don’t have to add any extra ingredients to keep the applesauce fresh. It is a great activity to involve your kids too. My little one enjoys helping by turning the handle to peel/spiral the apples. She then helps to place the apples in a pot (cover with a lid). The apples simmer on low until soft enough to mash. There is no need to add water in the pot while the apples simmer. Add cinnamon based on how much you desire and ENJOY!

What is your favorite apple that you use to make applesauce?

For more recipes, click here!

Honey Crisp Apple, apple orchard

 

Fitness Program – 22 Minute Hard Corps

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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

 

 

Balsamic Pork Roast

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balsamic dressing, balsamic pork roast, pork roast, dinner recipe

A crockpot recipe that can double for dinner and lunch is always a bonus! The remaining pork can be used to make a yummy pork sandwich for lunch and it is your preference if you want to add a little barbeque sauce.

INGREDIENTS YOU NEED:

  • 2 pound boneless pork shoulder roast (sirloin roast)
  • Salt, optional
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon local honey

WHAT TO DO:

1. Season the pork with salt, garlic powder, and red pepper flakes.

2. Place into the slow cooker.

3. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.

4. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

5. Serve with a vegetable of choice such as steamed asparagus.

6. Enjoy!

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

Crockpot Apple Chicken

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crockpot recipe, crockpot meal, crockpot apple chicken

Being a busy parent and cooking healthy can definitely be a challenge! I try to incorporate one crockpot meal in my meal plan each week. Here is a recipe that requires few ingredients and not much of your time to place in the crockpot! This leaves more time to focus on the other items on that every growing to-do list.

INGREDIENTS YOU NEED:

  • 2 sweet potatoes, chopped
  • 1 pound chicken
  • Sea salt and black pepper
  • 2 cloves of garlic, minced
  • 1 red onion, chopped
  • 1 cup of unsweetened applesauce
  • 2 teaspoons of apple cider vinegar

WHAT TO DO:

1. Layer sweet potato chunks on bottom of crockpot.

2. Place chicken on top of sweet potato chunks.

3. Season with salt and pepper.

4. In a small bowl, stir together the garlic, red onion, applesauce, and vinegar.

5. Pour mixture over the chicken and sweet potato chunks.

6. Cover and cook on low 6-8 hours until the chicken is tender.

7. Serve with a vegetable or side salad or over brown rice.

8. Enjoy!

If using the color coded containers then each serving would count as 1 red (chicken), 1 yellow (sweet potato),  1 green (vegetable of choice), and 1/4 purple (applesauce).

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

 

Parmesan Chicken Bites

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parmesan chicken, kid approved, chicken recipe, dinner recipe

Here is an alternative to store bought chicken nuggets. It is a recipe that my daughter enjoys helping us prepare!

INGREDIENTS YOU NEED:

  • Olive oil or coconut oil
  • 1 pound chicken breast cut into 1-inch chunks
  • Salt and pepper
  • 1 cup Panko crumbs whole wheat
  • 1/4 cup freshly grated Parmesan
  • 1 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/2 cup whole wheat flour
  • 1 large egg, beaten
  • 2 tablespoons chopped fresh parsley leaves, optional

WHAT TO DO:

1. Heat oil in a large skillet over medium high heat.

2. Season uncooked chicken with salt and pepper, to taste.

3. In a large bowl, combine Panko, Parmesan, garlic powder, and paprika.

4. Working in batches, dip uncooked chicken into flour, next egg, and then in the Panko mixture, pressing to coat.

5. Add chicken to the skillet (*start with a few until you have the cooking down) and cook until evenly golden and crispy, about 3-4 minutes or until cooked all the way through. Toss frequently or turn.

6. Serve immediately, garnished with Parmesan and parsley, if desired. This recipe goes great with a vegetable of choice and even a little macaroni and cheese for a child.

7. Enjoy!

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

FIXate Cookbook – Autumn Calabrese

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FIXate Cookbook, meal plan, meal prep, Autumn Calabrese, 21 Day Fix, portion control

It is true that to obtain results with our health and fitness goals that we should have these 3 ingredients :

  • Exercise
  • Nutrition
  • Support

You might be skeptical if you have not purchased your own challenge pack from me and started on your journey to health and wellness. It really is that simple to get started and start seeing results!

  1. Exercise– 30 minutes of exercise each day; no guess work…simply PRESS PLAY and follow the program from the comfort of your own home. You might need to modify at first, but that is OK! Strive for progress and not perfection.
  2. Nutrition– Honestly, paying $3.83 for a meal that is full of nutrition is cheap! I understand that finances get in the way, but I guarantee there is always a way to make it work. INVESTING in YOURSELF is so important for you mentally and physically!
  3. Support– On a monthly basis, I run virtual private accountability groups on Facebook as well as offer 1:1 support. I can tell you that the more willing and more committed you are then then the faster you will obtain results with minimum interruption to your busy life.

So what is one of the biggest ingredients that we struggle with most⁉ Typically, it is NUTRITION! Thank goodness that Autumn Calabrese has come out with a new cookbook called FIXate with 101 of her personal recipes! The cookbook is designed to work with the 21 Day Fix color coded containers. FIXate includes different food choices; vegetarian, vegan, gluten-free, and paleo recipes. Enjoy snacks, desserts, and the occasional cocktail!

There are kids recipes, gluten-free, vegan, paleo, and of course the 21 Day Fix recipes which help identify how many of each color coded portion container. No more asking…What should we have for dinner⁉

YOU are worth it! Start BELIEVING it and take action!

Below are some images of recipes from the FIXate cookbook that I have prepared for my family as part of our weekly meal planning. This cookbook truly makes meal planning less complex! Eating clean does not mean depriving yourself.

FIXate, dinner recipe, chicken stuffed bell peppers

Fixate, dinner recipe, macaroni and cheese, broccoli and chicken

Fixate, Mexican taco meat, dinner recipe
3 green, 1 red, 1/2 purple, and 1 spoon

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

Spicy Rice Bowl – Pick Your Meat

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Spicey Turkey Rice Bowl

Not sure what to do with the left over chicken or turkey? Here is something simple to make on those busy nights and it could double as lunch the next day! My family loved this idea. By the way, is the correct spelling spicy or spicey?

INGREDIENTS YOU NEED:

  • Broccoli
  • Cooked brown rice
  • Turkey or shredded chicken
  • 1 TBSP of Hot Sauce; Red Hot (*For a child who might not like hot sauce; you can set some meat aside for them and use Red Hot on the rest.)

WHAT YOU NEED TO DO:

1. Make the brown rice according to directions. The 10 minute brown rice is an option or you might have brown rice already made during your meal prep that you could use for this recipe.

2. Cook your frozen broccoli or steam fresh broccoli.

3. Place the meat into a pan and add the hot sauce; heat until warm.

4. Mix all ingredients together and serve. You can even serve separately if your child does not like everything mixed together.

5. Enjoy!

Each serving would equate to one green (broccoli), 1 yellow (rice), and 1 red (chicken or turkey). The hot sauce adds some additional salt, but otherwise would be a “free food” so I usually count this as 1 teaspoon and my orange. You could also top with some avocados (1 blue).

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!

Kung Pao Chickpeas

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Kung Pao Chickpeas

This is a great option for a vegetarian meal or even add chicken or broccoli.

INGREDIENTS YOU NEED:

Marinade:

  • 2 tablespoons reduced-sodium soy sauce
  • 2 tablespoons rice wine vinegar
  • 1 lime, juiced and zested
  • 1 tablespoon honey
  • 1 tablespoon cornstarch

Other:

  • 1 (14.5 ounce) can chickpeas, drained and rinsed
  • 2-3 garlic cloves, minced
  • 1 (1 inch) knob fresh ginger, grated
  • 1/2 teaspoon chili flakes or crushed red pepper
  • 1-2 tablespoon organic coconut oil, melted

Garnish:

  • 1 small bunch green onions, thinly sliced
  • Cashews

WHAT YOU NEED TO DO:

1. In a bowl, combine all the ingredients for the marinade. Add the chickpeas to the marinade, and stir well to coat.

2. Cover the chickpeas and allow them to marinate for at least 30 minutes.

3. In a large pan over medium heat, add the coconut oil 1-2 tablespoons, the marinated chickpeas, and the remaining ingredients for the chickpeas.

4. Sauté for about 6 to 8 minutes, until the chickpeas begin to caramelize and brown slightly.

5. Remove from the heat and allow the chickpeas to cool slightly.

6. Serve the warm chickpeas over steamed brown rice, and garnish with cashews and green onions.

7. Enjoy!

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

Grilled Salmon Salad

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Grilled Salmon Salad

My family absolutely loves this dinner option. The marinade is what makes this salmon delicious!

The grilled salmon was a hit that my husband and daughter both enjoyed. My daughter’s plate had salmon, watermelon, broccoli, orange peppers, and yellow cherry tomatoes. My husband and I made a salad using spinach from a local farm.

INGREDIENTS FOR THE MARINADE:

  • 1/3 cup soy sauce
  • 1/3 cup brown sugar
  • 1/3 cup water
  • 1/4 cup vegetable oil

WHAT TO DO:

1. Season salmon fillets with lemon juice (squeeze fresh lemon over fillets, sprinkle pepper, garlic powder, and salt (optional).

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag (or small glass baking dish with lid is what I use) with the soy sauce mixture and cover.

3. Refrigerate for at least 2 hours. (*I typically will prep the night before or in the morning before I leave for work.)

4. Preheat grill for medium heat (*Remember to clean grill off with wire brush once heated!)

5. Place salmon on the preheated grill and cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

6. You can combine salmon with your favorite vegetable or make as a salad.

Enjoy!

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