1.
In a saucepan or microwave safe bowl, combine rolled oats, sea salt, cinnamon,
sweetener, and 'milk' (I prefer almond milk myself) and simmer on medium until
most liquid is absorbed. Once thick, add large egg white and mix well until
fully mixed in. Add coconut flour and continue stirring until a very thick
batter
is formed. Add extra 'milk' to desired consistency. 2. Remove from heat and
pour into a bowl. Top will cinnamon roll glaze!
For
the GLAZE: 1. Mix all ingredients in a small bowl and slowly add 'milk' until
desired consistency is reached. ENJOY!
For the
Oatmeal
1/2 cup gluten free rolled
oats
Pinch sea salt
2 T granulated sweetener
of choice (I used both coconut palm sugar and a stevia blend)
Cinnamon
1 cup dairy free milk of
choice
1 large egg white (use 1
flax egg if vegan)
1 T coconut
flour
Extra cinnamon, for
dusting
For the Cinnamon Roll
Glaze
1 T coconut butter,
melted
1 T vanilla protein
powder
Milk to thin
out
cinnamon for
dusting
For the protein packed
Cinnamon Roll Glaze
3 T vanilla protein
powder
Milk to thin
out
Cinnamon for
dusting
For the
oatmeal
In a
saucepan or microwave safe bowl, combine the rolled oats, sea salt, cinnamon,
sweetener of choice and milk of choice and simmer on medium until most of the
liquid is absorbed. Once thick, add the large egg white (or flax egg) and mix
very well until fully mixed in. Add the coconut flour and continue stirring
until a very thick batter is formed. Add extra dairy free milk to desired
consistency.
Remove from
heat and pour into a bowl. Top with cinnamon roll glaze.
For the
Glaze
Mix all
ingredients in a small bowl and slowly add the dairy free milk until desired
consistency is reached.
Notes
If batter is
too thick, add extra dairy free milk to desired consistency. I like it to be
really batter like so tend to add around an extra 1/4 cup.
This can be
batch made the night before and eaten hot/cold.
This can
also be frozen- Simply thaw out and and reheat.
For even
more protein, add an extra scoop of protein powder but add extra dairy free milk
to compensate.
Recipe from thebigmansworld.com Enjoy!
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Have you ever Fallen off track? Or been in a workout slump? Lost your Motivation, Inspiration, or Determination?? ME TOO! As a matter of fact, I recently got out of a major slump by recommitting in October because my body was starting to really show the fact that I have been slacking, a lot! You see my normal routine has been crazy out of wack and my workouts came to an almost complete halt when I had an out patient procedure done in mid- July to break up and remove a calcium deposit in my left shoulder. It was causing me a lot of pain and limiting my workouts for several months. Making my daily motivation blah and causing me to fall out track with my routine schedule. My Workouts became sporadic and lacking effort. My nutrition took a dump too and my cheats became more frequent. My wide variety of programs remain on my shelf ignored and unused. Yes, believe it or not, I do not normally jump out of bed excited to workout everyday. Shocking, right? I know, and add to the fact that I've been in pain has made my lack of excitement even worse. So how do I make it through these ruts...these peaks and valleys in my fitness journey? How do you get back to the competitive, motivated, workout-crushing machine that you once were?
Here are my tips for coming out of your workout slump... 1. Just move. Do something. Anything. Go for a walk. Stick the DVD in and do it half-heartedly if you must. Chase your kids around the park. Have a dance party in your living room. Just move. 2. Do something different. If you're a gym-goer, purchase a DVD workout series. If you work out from home, go back to the gym. If you are a runner, go take a local hip-hop cardio class! Do something TOTALLY different than you've been doing. 3. Do something fun. Go play tennis or basketball or organize a flag football game! Go roller skating. Go to one of those trampoline places and see how long you last! (I hear most people don't last very long!) 4. Create accountability. Obviously, you can join one of my online accountability groups, but you don't have to! Tell your best friend that she is going to meet you at the gym everyday for the next two weeks. Tell your husband, mom, co-workers, social media network to check in with you everyday and ask you if you did you workout! Find a running buddy or yoga partner. Create your own accountability! 5. Challenge yourself. Give yourself a workout challenge and make sure you reward yourself at the end! It might be that you are going to workout for 25 of the next 30 days, and after one month, you get to go splurge on a new outfit a Lulu Lemon (that would motivate me)! Maybe you and your friends do a squat challenge where you build up your repetitions to a certain number. Perhaps you could sign up for a 5K or even a half-marathon! Draw out your competitive juices to help get you back on track! BONUS TIP: Remember why you are working out in the first place, write it down, put it somewhere you will see it, and when you don't feel like working out, whip out that reminder, and PRESS PLAY!
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.
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.
[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]
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 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.
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.
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.
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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:
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).
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!
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 :)
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)
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.
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!
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!
