BB ON DEMAND -How Does it Work?

Every month I open up my 21 Day Challenge group to new participants to join us. Sometimes people will join me, sometimes people won't. The majority of the time someone doesn’t join, is MONEY!

Trust me, no one is alone when it comes to money issues and wanting to better your health and fitness and being broke. I WAS ONCE THERE! I started off as a mom of a 3 including a 1 year old and was almost 40lbs overweight. I worked from home and my little one had some medical concerns and I didn’t want to risk my son going to the gym day care just so I can workout. I didn’t want to spend HUNDREDS of dollars a month on home equipment, home meal plans, home workouts or even pay hundreds for a personal trainer when I WAS able to make it to the gym. It is EXPENSIVE!

But one thing I have come to learn, is that THERE ARE OPTIONS! And I truly wish this option was available to me when i first started out on my journey. I am opening up a PRIVATE group on Facebook for people interested in working towards their fitness AND saving a boat load of money! It is with Beachbody On Demand! Which I like to call… the NETFLIX of Fitness!

How does Beachbody On Demand work?
As a Premium Team Beachbody Club member, you can instantly stream any workout in the Beachbody Member Library to your TV, desktop, tablet, or mobile device—wherever you have an internet connection. Plus you get digital versions of the program guides and workout calendars, so you can start seeing results today. The Member Library is updated monthly with fresh workouts and different programs, so you never run out of on-the-go options. All you need is an internet connection. Simply log in, choose your workout, and Press Play.

How do I access Beachbody On Demand?
You can access Beachbody on Demand directly through the Team Beachbody homepage (TeamBeachbody.com) on your computer, tablet, or mobile phone. You can also stream Beachbody on Demand through your TV using Roku, Amazon Fire TV, and Chromecast.

SIGN UP FOR THE CLUBHOUSE

Beachbody On Demand streaming workouts available to all Premium Club members (as of August 2015):*

• P90X & P90X Plus
• P90X2 & P90X2 Deluxe
• P90X3 & P90X3 Deluxe
• P90X ONE on ONE Volume 1
• P90X ONE on ONE Volume 2
• P90X ONE on ONE Volume 3
• INSANITY & INSANITY Deluxe
• INSANITY: THE ASYLUM Volume 1
• INSANITY: THE ASYLUM Volume 2
• TurboFire & TurboFire Advanced Workouts
• Brazil Butt Lift, Brazil Butt Lift Deluxe, & Brazil Butt Lift Master Series
• ChaLEAN Extreme & ChaLEAN Extreme Deluxe
• 10-Minute Trainer
• Hip Hop Abs & Hip Hop Abs Deluxe
• Tai Cheng & Tai Cheng Deluxe
• RevAbs & RevAbs Deluxe
• Rockin’ Body & Rockin’ Body Deluxe
• Shaun T Dance Party
• Power 90
• Turbo Jam & Turbo Jam Deluxe
• Total Body Solution
• Yoga Booty Ballet
• Ho’Ala ke Kino
• Power Half Hour
• Great Body Guaranteed!
• CJ’s Get on the Ball
• Kathy Smith’s Project: You!
• Slim in 6, Slim Series, & Slim Series Express

Team Beachbody Club membership gives you access to workouts from some of our newest programs in our Sneak Peeks section and exclusive content only available on Beachbody on Demand. What are Purchased Programs? When your customers, who are Premium Team Beachbody Club members, purchase select DVD programs that are not in the Member Library, they’ll be able to exclusively stream those programs as well. Just look for “Purchased Programs” in Beachbody On Demand.

Here are the Purchased Programs (as of August 2015):

• CIZE
• FOCUS T25
• 21 DAY FIX & 21 DAY FIX EXTREME
• PiYo
• INSANITY MAX:30
• Body Beast
• P90
• Over time, we will slowly broaden the library of available Purchased Programs to be streamed.

SIGN UP FOR THE FIT POSSIBLE CLUBHOUSE

[ONCE YOU ARE SIGNED UP YOU WILL GET AN EMAIL CONFIRMATION WITHIN 24-48 HOURS WITH A LINK THAT WILL GIVE YOU ACCESS TO THE PRIVATE GROUP ON FACEBOOK]

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Unlike a couple of the other MAJOR challenge groups i run, this one is the LEAST expensive of them all. Access to ALL the programs listed above AND our private online FIT Possible Clubhouse facebook group, you only have to pay $2.99 a week. NO CATCH.

The Beachbody Club Membership is billed QUARTERLY. So every 90 Days, you will be billed $38.87. PLUS, while you have a club membership, you can take advantage of 10% off anything you purchase from the site, including Shakeology! You are NOT required to keep it for a certain amount of time before canceling. If you want it for 90 days, stop it before you are billed, simple as that. But you have access to ALL programs listed above for this low price. It’s a WIN WIN.

Club and Shakeology Challenge Pack
You also have the option to purchase the Club and Shakeology Challenge Pack, which includes Shakeology and a Team Beachbody Club membership. You get 90 days of Premium Club membership FOR FREE, which allows you access to all the benefits of Club including Beachbody On Demand. After 90 days they will be charged the quarterly Club membership price. You will also get a 30-day supply of Shakeology, which will convert to Shakeology Home Direct after 30 days with a 10% discount.

The 21 Day Fix, 3 Day Quick Fix

The 21 Day Fix has proven to be a downright amazing program with nothing short of incredible results.  I have personally completed the program a few times and just can not get enough of it or it's amazing results! Never before have I ever felt better and that even includes the almost 2 years that I have been transforming my health and my body.  Yes, I was exercising and eating clean but I was missing an important piece along the way! Once I introduced the fix into my life it was magical.  No more bloating, so much more energy, simple portion control and effective exercise in just 30 minutes!  You can call me one happy momma! 

So the last week of the program is all about pushing you a little more to get the best results possible and offers what I like to call a secret weapon, the last 3 days there is the option to do this 3 day quick fix!  It is basically a little extra oomph to end the fix. 

You can also do this 3 day plan anytime if you wanted to drop an extra couple of pounds before an upcoming wedding, event or vacation.  If you feel like you just need a reboot after a few bad nutritional habits this would work too! 

This is a plan that Autumn Calabrese (creator of the 21 day fix) uses to prep for her bikini competitions and her photo shoots.  It's not something you want to do for any longer than 3 days, but if done occasionally, its a great way to lose a little weight, fast.

It is truthfully a little challenging, so be ready for it!  I can say that I am a carb girl and only having carbs first thing in the morning is hard for me!  Also, I miss my fruit and I felt a little dizzy at night. But water intake is key plus making sure you do indeed get your meals in thru out the day.

Here are the details:

To do this cleanse you will need the 21 Day Fix Portion Control Containers. I recommend buying the entire program. The workouts are 30 minutes or less, and are good ones! 

Space your meals approximately two hours apart.  Set a time on your phone to remind you to eat if you have to.

• Steamed veggie options recommended are broccoli, asparagus, green beans, zucchini, cucumbers or bell peppers.
• Seasonings allowed are lemon and lime juice, vinegars, and spices.  No SALT
• Oatmeal can be flavored with cinnamon, nutmeg, or one packet (1/2 teaspoon) of stevia.
• Drink at least one gallon of water a day. Spread it out as much as possible starting with a glass when you first wake up.  It will help you feel full while it flushes toxins from your system.  
• Drink the extra virgin coconut oil with meals.  To prepare it, place the desired amount in a microwave safe bowl and zap for 10 to 15 seconds.
• Coffee or tea is fine to drink, but avoid creamers and sweeteners except stevia.  
• No need to alter your workouts, the 3 day quick fix can be used anytime! It is also recommended during the last 3 days and only 3 days of the program for maximum results.

The PLAN:

Meal 1:  (YELLOW) Steel cut oatmeal (cooked) (RED) Egg whites and 1 spoon of E.V. coconut oil.

Meal 2:  1 (RED) grilled chicken and 1 (YELLOW) steamed yams

Meal 3:  1 (RED) steamed fish and 1(GREEN) steamed veggies

Meal 4:  1 (RED) grilled chicken and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.

Meal 5:  1 (RED) Steamed fish and 1 (GREEN) steamed veggies and 1 spoon of E.V. coconut oil.

Meal 6:  1 (RED) ground extra lean turkey 1 (GREEN) steamed veggies and 1 spoon of E.V. Coconut oil.

Repeat for 3 days!  Drink lots of water and NO SALT!!

If you have any questions about the 3 day fix or would like to join an upcoming challenge group please fill out the form below!

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Stuffed Zucchini 21 Fix Approved

When meal planning for the week I tend to look for 3 things. The first being fresh in season veggies to keep our cost down and to help support local farmers, the second is prep/cook time. As a busy momma to 3 simple dishes tend to help me save sanity :) and lastly...will my kiddos eat it?
As I sat down to make out this weeks meals and shopping list I hit the internet to find some new healthy recipes and I came across this super easy Stuffed Zucchini recipe from the Clean Eating Magazine. It looks right up our alley and meets all of my families recipe criteria, especially because right now zucchini is in season and this is a great way to use up your over abundance of zucchini. Not to mention it fits into my 21 Day Fix Meal plan. 

You can also add some lean ground turkey, turkey sausage or even chicken for some added protein.

Ingredients: 
3 tsp olive oil, divided 
1 clove garlic diced 
1 small yellow onion, diced 
8 oz mushrooms, diced 
1 tbsp balsamic vinegar 
3 tbsp whole-wheat bread crumbs 
2 tbsp Parmesan cheese 
2 zucchini halved, seeds and pulp removed. 

Preparation: 
Preheat oven to 350 degrees. Prepare stuffing: In a large saute pan on medium-high heat, heat 1 tsp oil. Add garlic, onion and mushrooms. Saute until mushrooms soften, about 10 minutes. Remove from heat and add remaining 2 tsp oil, vinegar, bread crumbs and Parmesan. Mix thoroughly. 
Spoon an equal amount of stuffing into each zucchini half. Bake on a foil-lined cookie sheet for 10 minutes. 

Nutrients per 1/2 stuffed zucchini: 
Calories: 110, total fat 5g, Sat. Fat 1g, Mono saturated Fat 3g, Polyunsaturated Fat 1g, Carbs 12g, Fiber 2g, Sugars 5g, Protein 5g, Sodium 135 mg, Cholesterol 2mg. 

Can't wait to make this recipe!!

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Simple Tips for Easier Meal Planning for Busy Moms & Families

I used to dread the nightly question... What's for dinner? and because of that one simple question meal/menu planning has turned into something I am not sure how I ever lived without. Now, don't get me wrong. It does take a little time to get it just right for your family and budget, but it is totally worth the small time investment. Not only does it save me time but it also saves us money plus dinner time is now a lot less stressful in our home. 

Just think... a few minutes writing out a menu and shopping list doesn't even compare to the amount of time I used to spend trying to search my cupboards for something to make each night, only to realize that I was missing the one main ingredient I needed for the meal and have to figure how to substitute it or start my dinner search all over again. It was time to end this battle and start making things simple. 

Menu/ Meal planning can seem overwhelming and exhausting especially if you are new to it but don't let fear scare you off! It can be a lot easier than you think! I was that mom once too, a busy momma of 3 who wanted to eat healthy and teach her little ones to eat healthy too but I did not want the nightly battles over dinner and I did not want to make multiple meals for the pickier eaters in my family. 

So after a few months of toddler power struggles and whining from my hubby who used to be my pickiest eater I figured out a few simple tips that work for me (and my family). Not only do these tricks make my life easier and end the power struggles at dinner time anyway but they are some of the tips I share with my challengers. As a health and fitness coach I often teach those in my challenge groups to meal plan and prep so they can be successful in reaching their goals. So, I promise these tips will work for you and your family too! 

If you are thinking about trying it, here are a few strategies I have found that make my meal planning more successful:I stick to these simple tips to make it my meal planning/prepping easy. When I meal plan/prepare my families meals for the week I look for recipes with these three key factors:

1. Buy in Season and on Sale Foods- I try to buy in season produce and veggies whenever possible. This helps keep me in budget and it helps support local farmers. I also check the local ads to see what is on sale that I can buy and save on. (I also will stock up on sale priced items for future meals). 
2. Prep/Cook Time - I love recipes that do not take tons of time to prep or cook (unless they are crock pot meals). This gives me time to be with my family and not in the kitchen. Simple, yummy recipes are my fave!
3. How Many Meals - Take a look at your week ahead. It is crazy busy or slower. Do you need to make crock pot meals or casseroles that can be made, frozen and then reheated? Doing this will lower your stress level :)
4. Grab a Pen & Paper - I actually use a dry erase board but you get the idea. Write down your menu. I like to write the days of the week on the left side and then the meals I plan to make on the right with the ingredients listed. I base these meals off my schedule. (see above tip)  
5. Overlap Ingredients/Use on hand items- Select meals that have like ingredients to help you minimize how much you have to buy and if you have left over fruits/veggies, or extra sauces, even seasonings and spices, Pick meals that you can use up these goodies or freeze them for future meals.  When I make a meal plan I list out every ingredient then I check off what I have on hand so I avoid over buying. For example if you make spaghetti one night make extra sauce to make a casserole or pizza another night. 
6. Kid/ Hubby Approved - As I mentioned before end the power struggles. Life is busy and stressful enough so I strive to make meals that my entire family will eat. How do I do that you ask? Well, it is actually pretty easy. 

• First Make a list of your family's favorite meal that work with your life style and your budget. (Be sure to consider breakfast for dinner and crock pot meals) Kids don't like change so seeing the normal meals they are used to will help them transition into healthier options, add new meals into their routine, plus eat better, -Aim for 7-14 main meals.
• Look at the recipe to see what items can be switch out to make the meal cleaner, healthier and easier. For example can you substitute lean ground turkey breast in lou of ground beef or lean turkey sausage instead of pork sausage. Try using rotisserie chicken instead to shorten your cooking time.
• **Bonus Tip - Have your little ones help you prepare dinner, often times kids will eat better if they helped prepared it. 

I hope these tips give you a little more confidence to try meal planning for yourself and family. If you are still needing a little inspiration, you are in luck! I will be sharing some of my weekly meal plans and am here to help answer any questions you might have!

New Active Maternity, A Prenatal and Postnatal Series by Autumn Calabrese

PREGNANT MOMMAS or soon to be pregnant mommas this is for you!! I am beyond excited to announce that this October, 21 Day Fix and 21 Day Fix Extreme creator Autumn Calabrese is launching her new workout series, Active Maternity, exclusively on Beachbody On Demand. This set of four workouts gives you a complete guide to pre and postnatal workouts. With two rounds of eight exercises, she breaks down the workouts by trimester to specifically target the different needs of each stage of pregnancy. 

The "Active Maternity Series" is now streaming on Beachbody On Demand! So check with your doctor and Get ready to rock 3 pre-natal workouts “Get Stable,” “Get Strong” & “Get Ready” and 1 post-natal “Get It Back”! The workouts are trimester targeted and designed to follow you through the stages of pregnancy safely. How awesome is this?! 

Get Stable in the first trimester and Get Strong in the second trimester. These workouts focus on doing strength training for the core, lower body, back, and shoulders. These muscles are key to reducing discomfort during pregnancy. Then, for the third trimester, it’s time to Get Ready. This workout focuses on holding each move for 10 seconds, which is about how long each push is in the last act of labor. By holding each move for 10 seconds, it prepares your body for this action.

And after the birth, Autumn will guide you through your workouts with Get It Back. This 30-minute workout is a perfect pick me up to help get your body back in shape. It’s filled with squats, planks and lunges that you can squeeze in when your newborn is napping.

These workouts will only be available on Beachbody On Demand, so you have to login or sign up to access them!

To try these out, sign up here for a FREE 30-Day trial! http://bit.ly/1k2Be0D
‪#‎prenatal‬ ‪#‎pregnant‬ ‪#‎happymomtobe‬ ‪#‎mybaby‬ ‪#‎activemom‬ ‪#‎healthymom‬‪#‎healthymomtobe‬

Fall into Fitness BOOTCAMP

Fall into Fitness BOOTCAMP

I am looking for 5 woman to help me keep accountable in the Exclusive Fall into Fitness Boot Camp !! We will work together daily via Facebook and crush our goals as a TEAM!! 

I'm looking for those serious about changing their eating habits, diving into some super fun & engaging physical activity and ready to make some long lasting changes from the inside out! It will take hard work, sweat and determination. There is no magic pill or trick! But I promise you, it will be worth it! 

Fitness + Nutrition + Accountability = Success !

What you would pay for a 2 hour session with a personal trainer, I can offer you a FULL package deal with my Coaching added absolutely free! A full easy to follow fitness plan, calendar ( so your never guessing which workouts to do on what days ), your daily dose of dense nutrition *Shakeology* super food shake, full weekly meal plan samples, grocery lists, daily motivation & support, a private group on Facebook to check into daily, one-on-one accountability from myself :) and FREE Prizes for extra motivation!

It takes 21 Days to Make or Break a Habit! We will create long lasting "second nature" habits!

The group will run from October 12th- Nov 2nd !

I want to help you create a box of tools that work for YOU and your fitness journey! I am only looking for a few ladies ready to make a change because I want to give you my undivided attention and help you find a system that works for you.

I have helped hundreds of ladies not only work towards their goals, but build new friendship, self confidence and healthy patterns that last beyond our 3 weeks together.

If you are ready to get Fit For Fall email me at beautifullbravedynasty@gmail.com

The first 3 ladies to sign up will receive a free gift as a bonus <3 

Apple Pie Pancakes with Vanilla Maple Syrup

I cant' remember were I found this recipe but I am so glad I stumbled across it! It is a weekend fall favorite in my house! And I have had so many of request to share this amazing Apple Pie Pancakes with Vanilla Maple Syrup recipe so here it is!!!  Feel free to SHARE! 

The pancakes are a perfect breakfast on a fall morning or anytime you want to savor the flavors of cinnamon, nutmeg, and cloves, which pair wonderfully with apples. The bits of grated apple lend just a touch of texture to the otherwise soft, fluffy, and lightweight pancakes. Your house will smell incredible after making a batch of these easy pancakes that remind me of apple pie. 

YIELD: 7 to 8 pancakes PREP TIME: 10 minutes COOK TIME: about 5 minutes TOTAL TIME: 15 minutes
INGREDIENTS:

Pancakes
Dry Mix
1 cup all-purpose flour (or whole wheat)
2 tablespoons light brown sugar, packed
1 teaspoon baking powder
2 teaspoons ground cinnamon (original recipe calls for 1 teaspoon)
1/2 teaspoon ground nutmeg (original recipe calls for 1/8 teaspoon)
1/2 teaspoon ground clove (not included in original recipe)
1/8 teaspoon salt

Wet Mix
1 cup whole milk (or milk substitute such as almond milk)
1 large egg
1 tablespoon unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract

Mix-In
1 cup grated apple (about 1 medium apple, original indicates to peel apple but I didn't)
Butter, coconut oil, or olive oil for skillet

Vanilla Maple Syrup (not included in original recipe)
about 1/2 cup maple syrup, warmed gently
1 teaspoon vanilla extract or the scrapings of 1 vanilla bean

DIRECTIONS:

Pancakes -
In a medium bowl, whisk together the dry ingredients.
In a measuring cup or small bowl, measure out the milk. Add the remaining wet ingredients and beat until combined.
All at once, add the wet ingredients to the dry ingredients, and mix until just combined. The batter should have some small to medium lumps; don't over-mix or try to stir them smooth.
Gently fold in the grated apple.
Preheat your skillet over medium heat and brush with 1 1/2 teaspoons of butter or 1 teaspoon vegetable oil.
Using a 1/4-cup measure, scoop batter onto warm skillet. Cook for 1 to 2 minutes until small bubbles form on the surface of the pancakes, and then flip.
Reduce the heat to medium-low and cook on the opposite side for about 1 minute, or until golden brown. (My pancakes were slightly larger than 1/4-cup of batter each, and I yielded 7 rather than 8; and they took slightly longer to cook than recipe indicates).
Transfer cooked pancakes to a baking sheet and place in a preheated 200F oven to keep warm.
Repeat the process with the remaining batter, adding more butter or oil to the skilled when needed. Serve immediately.
Vanilla Maple Syrup - Stir together the syrup, vanilla, and serve over pancakes. Optionally, serve with Vanilla Maple Butter.
ENJOY! 

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HOW TO DRINK MORE WATER - My favorite Tips and Tricks

I know you've heard it before and I am sure that you'll hear it again and again — drinking water is good for you. And it is true! Believe me! I used to be addicted to diet soda and gave it up almost 2 years ago and I now crave water! My body needs it and so does yours, in so many ways. The list of benefits is miles long and includes improving digestion and clearing up your skin just to name a few of my favorites to get your attention.  And if you’re trying to lose weight, one of the things you should to look at closely is what you drink. Beverages often contain lots of hidden sugar and are loaded with unwanted calories but when people are trying to loose weight they tend to focus on what they’re eating rather than what they’re drinking. Which is sad because many studies show that just drinking more water helps you lose the unwanted weight because we drink a lot of our calories unknowingly.

For many people, getting enough water over the course of the day is a struggle. I’ll be the first person to admit that water can get boring after a while and I drink a lot of it daily! Yes, we need it and can’t survive without it, but it is plain and some say it has no taste. So many people tend to skip drinking the recommend amount. Which is 1/2 your body weight in ounces EVERYDAY especially if weight loss is your goal. 

So instead of skipping the water try some of my favorite tips and tricks to increase your water intake. I do all of these everyday and it has helped me so much! 

HOW TO DRINK MORE WATER- 

1. Make it a Morning Habit- The trick to this is pouring yourself a glass of water before bed and then drinking it as soon as you get up. Drinking it right away should be refreshing and will get your metabolism going. 
2. Give Yourself Reminders- There's lots of apps out there to keep track of your water intake, if you like that kind of reminder (Daily Water Free*, is my favorite). But a another option is to set an alarm on your watch, phone or calendar to remind you to take a drink every two hours or so.
3. Drink Coffee or Tea Yep, you heard me right — your favorite  morning beverage has plenty of water in it, so you can include that in your daily count. According to sites like WebMD, their diuretic effects do not take away from also hydrating you. So your morning cup of joe is good for your water intake!
4. Eat Your Water- There are lots of yummy fruits and veggies that contain water,  including cucumbers, iceberg lettuce, watermelon (obviously), strawberries, grapefruit, zucchini, radish and celery. Not to mention they have many other nutrients and you'll be getting in veggies and water at the same time! So make a yummy salad with some and you have a refreshing and hydrating lunch :)
5. Buy  Cute Water Bottle - This is not rocket science but for some reason pure superficiality that somehow still works. If you have a nicer water bottle, you are just be more inclined to use it. I love love cute bottles and take them everywhere I go. Plus it saves me money and the planet! So win-win-win-win in my book. I love The Dextox Water Bottle * by blogilates. This goes hand in hand with next tip. I use tip  #5 and # 6 together, often! 
6. Try Infusing Your Water with Fruit. - This is my favorite tip! There are so many ways to infuse your water, everything from mason jars with fruit infusing lids, to water bottles with built in infusers. And ever better is that there are so many recipes out there too. The options are endless with water fruits, veggies, and herbs you can mix and create! Plus, It has great health benefits and adds a bit of taste to your water too. So no more plain boring water excuses! See a few of my favorite combinations below :) 

*Please note, I am not affiliated or sponsored in any way by the sites/products I recommend above, They are products that I personally found, use and love . I am not being compensated in anyway for my recommendations.

If you have a favorite recipe that you love please Share it with me too! I love trying new ones!

Here are a few combinations to try: 

Lemon + Lime + Orange = Immune defense
Strawberry + Cucumber + Kiwi = Blood Sugar Support
Cucumber + Lemon + Lime= Hydration & Appetite Control
Mint + Green Tea + Lime = Fat Burning

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Share this blog post and recipes with a friend who you think would enjoy it! Also if you make this recipe and post a pic on Instagram @jennamerson, Facebook or Twitter… tag me in it and use #jennamerson!!