Fitness

Shift Shop

Beachbody’s Newest Workout, The Shift Shop Is Coming Soon

 

I am so freaking excited that Beachbody has officially announced its newest fitness program called Shift Shop by Chris Downing.  He has created a 3 week rapid results program to help you rebuild your body and reinvent your life.  It doesn’t matter where you came from, or where you’ve been.  You can always reinvent yourself.  When you have someone like Chris Downing to train you- someone who genuinely cares about you and your goals then the sky is the limit. People are saying he is the male version of Chalene Johnson from a motivational standpoint.  He makes you feel like you can do anything you put your mind too which is definitely the TRUTH!

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What is the Shift Shop Workout?

  • It is a 3 week rapid rebuild program.
  • It is for anyone who wants to ramp up their fitness fast.
  • It goes from basic 25 minute workouts to advanced 45 minute routines, all while honoring your nutrition for optimal results.
  • It’s great for all fitness levels.  If you have a lot of weight to lose, shift shop will be your on-ramp to fitness.  If you have spent time away from your regular routine, Chris will lead you through a fitness tune-up.
  • The workouts are 25-45 minutes a day, 6 days a week for 3 weeks.
  • There is a workout modifier in every workout.
  • It is available on July 12th 2017 so make sure you get on my list so that you stay up to date on the latest release information.

Who Is Chris Downing?

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Chris is a NASM certified personal trainer with one goal, to help you accelerate the change you have always wanted.  As the creator of the Shift Shop fitness program, Chris’ engaging, motivation based approach lets you grow stronger both physically and mentally.  It is so much more than helping you get fit and lose weight.  It’s about shifting your body and mind to a place that allows you to reinvent yourself.

 

 

Get In the TEST GROUP

I will  be hosting an exclusive accountability test group for the Shift Shop Workout Program in July 2017.  The program launches July 17th which means we will kick off our Shift Shop Accountability Group on the 31st of July. We will walk you through meal planning, food prep, mindset, modifications, daily accountability and support.  If you want to be on the list to get our personal mentoring and support in rocking your results make sure you fill out the application below to get involved.

 

 

 

Recipes

Pad Thai goes healthy

I am a huge fan of Thai food. Sadly I have had to give up many of the dishes because of the extremely high carb count from the rice noodles. It just doesn’t fit into my healthy mix of carbs. But here is an awesome way to enjoy with not nearly the carbs! yay!! 


Pad Thai with Spaghetti SquashIngredients

  • 1 medium spaghetti squash (about 3 lbs.)
  • 2 Tbsp. tamarind paste (or rice wine vinegar)
  • 2 Tbsp. fish sauce
  • 1 tsp. raw honey
  • 2 to 4 Tbsp. water
  • 12 oz. extra-firm tofu, cut into small cubes
  • 3 Tbsp. cornstarch (preferably GMO free)
  • 8 tsp. peanut oil, divided use
  • 1 medium onion, thinly sliced
  • 2 large eggs, lightly beaten
  • 4 cloves garlic, finely chopped
  • ¾ cup fresh bean sprouts
  • 4 medium green onions, cut into 1-inch pieces
  • 2 Tbsp. chopped peanuts
  • Lime wedges
  • Cilantro sprigs
  • Crushed red pepper

Instructions

  1. Preheat oven to 350° F.
  2. Place squash on a parchment lined baking sheet. Poke squash 2 or 3 times with a fork. Bake for 60 to 80 minutes. Cool for 20 to 30 minutes. Cut squash in half lengthwise. Remove seeds. Scrape flesh into stringy noodles. Set aside.
  3. To make sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1 to 2 minutes. Add additional water is sauce is too tart. Set aside.
  4. Coat tofu in cornstarch in a small bowl; mix well.
  5. Heat a large wok (or skillet) over high heat.
  6. Add 2 tsp. oil, swirling to cover surface of pan. Add tofu; cook, stirring constantly, for 2 to 3 minutes, or until all sides of tofu are brown. Remove tofu from pan and place on a large plate. Set aside.
  7. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add onions; cook, stirring constantly, for 3 to 4 minutes, or until onion are light golden brown. Remove from pan; place on plate with tofu. Set aside.
  8. Add 2 tsp. oil to pan; cook, over high heat, swirling to cover surface of pan. Add eggs; cook over medium heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs are set, cut them with your spatula. Remove eggs from pan and place on plate with tofu and onions. Set aside.
  9. Add remaining 2 tsp. oil to pan, swirling to cover surface of pan. Add garlic; cook, over medium-high heat, for 1 minute.
  10. Add spaghetti squash, spreading squash into a single layer; cook for 30 second, stir and make another single layer. Repeat this 3 to 6 times, cooking for about 3 to 4 minutes, or until squash is warm and golden brown.
  11. Add sauce; mix well.
  12. Add bean sprouts and green onions; mix well.
  13. Add tofu mixture; cook, stirring frequently, for 1 to 2 minutes, or until well mixed and heated through.
  14. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately. 

Recipes

Coconut Mango Breakfast Pudding

Part of my 21 Day Fix meal plan next week!! So yummy!!  As part of my postpartum bounce back I am following the 21 Day Fix Meal plan. Check out my yummy breakfast next week.  For postpartum mommies the added bonus of Chia seeds working keep you regular is a bonus!  While your body gets back to normal this will help things moving.

Coconut-Mango-Chia-Pudding

If you love the tropical flavor of mangos and coconut you need this in your meal plan rotation too.  Coconut milk makes it extra rich and fresh (or frozen) mango gives it all the sweetness without tons of added sugars.

Total Time: 4 hrs. 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings, about ⅔ cup each

Ingredients:
2 cups unsweetened coconut milk beverage
1 tsp. raw honey
½ cup chia seeds
2 medium mangos, chopped

Preparation:
1. Combine coconut milk, honey, and chia seeds in a medium bowl; mix well.
2. Cover bowl; refrigerate for at least 4 hours or overnight, mixing after 2 hours.
3. Before serving, layer chia seed mixture and mangos in small serving glasses or bowls.

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My Journey

Bye-bye Baby Weight

I am FAT! I am unattractive! I am not worth this! I cannot believe I gained 50lbs! I cannot believe I ate that….! I have said all of these things to myself before my weight loss journey started. I have thought many of them recently. Life after a baby is not always bliss. Don’t get me wrong I am head over heels in love with my gorgeous new daughter Magnolia. I could spend all day just taking in every little dimple of her chubby little face.

Mommy & Magnolia

But the reality of a post baby body is a jagged pill to swallow. As a fitness & health coach this jagged pill might as well be a shard of glass.  The saggy squishy belly, the reduced muscle mass, fatigue from sleep deprivation and unending hunger from breastfeeding.  The pressure to bounce back is tough on woman, it amplified tenfold when you have others looking to you for fitness and weight loss advice and support.

7 weeks postpartum

I had to do a long look in the mirror and remember that I have done this transformation before I can and WILL do it again.  My 38 year old body will not respond the same way my 34 year old body did and I NEED to be ok with that. If I am going to be the best coach for other Mommas going through this I need to do this my way and remember that I am worth every bit of it. By showing up every day I will feel better about my body. By pressing play on my workouts every day I will find my fittest self again. By feeding my body with food rather than fueling my emotions with calories I will drop the 50lbs! Most of all I am VERY much loved by my family and friends, every part of me….even my squishy momma belly.

12 weeks postpartum. 25lbs down & 25 to go!!
Recipes

Clean Eats for the Fall

In my current weight loss challenge group I asked my participants if they had specific recipes needs and I would do my best to create or find healthy clean eats for them.  This week there was a request for a healthier alternative to Coffee Creamer and some Yummy Vegan recipes.  So here are my faves!!!  Happy Fall Y’all!!

First let’s attack Coffee Creamer.  The store-bought coffee creamers are loaded with sugar, artificial flavors and chemicals (GMO Corn Syrup, Polysorbate 60*, Carageenan, Cellulose Gel) that have been linked to cancer and honestly just mess up your system!!  Not to mention they add empty calories to your day and makes your metabolism and adrenal system scream a little.

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So here is an awesome fall fave dairy free alternative with just real food that you can put in your coffee and not feel too guilty about.

 

Pumpkin Spice Coffee Creamer

Ingredients

5 Servings 70 cal each

  • 1 1/4 cups unsweetened plain almond milk
  • 3 tablespoons raw honey
  • 3 tablespoons organic pumpkin puree
  • 3 1/2 teaspoons pure vanilla extract
  • 1 teaspoon pumpkin pie spice
Put ingredients in a mason jar and shake until well mixed.  Store in fridge. Shake each time before using.
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Next I want to tackle some easy vegan recipes that are loaded with tons of flavor.  Going to start with one of my faves an alternative to Pesto Pasta.  This one is key to use fresh produce and herbs for the best taste.  I also always encourage organic when possible so you don’t introduce those pesky pesticides into your families systems. This vegan recipe comes right from Vegan.com one of my favorite resources for all things Vegan.  Their website is easy to navigate and the recipes do not disappoint.
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You will see nutritional yeast in this recipe.  I use this often in my sauces, dressing and as a thickening agent.  Definitely buy in bulk for this if you can.  I purchased mine through Thrive Market a great place for pantry items for a clean eating and vegan kitchen.

Vegan Pesto 

from Vegan.com
 This is great to top your zucchini noodles, in cold quinoa salad, on pita for veggie sandwiches,  mixed with your fave humus as a yummy dip to crudité, or added atop grilled eggplant.

Ingredients

  • 2 Cups fresh Basil (tightly packed)
  • ½ Cup Pine Nuts
  • 3 Cloves Garlic
  • ½ Cup Cold Pressed Olive Oil
  • ¼  Cup Nutritional Yeast
  • 1 Tablespoon Lemon Juice
  • 1 Teaspoon Himalayan Salt
  • Pepper (to taste)

First toast the pine nuts in a skillet until they are lightly browned. It will take about 5 minutes on medium heat, flipping consistently. Then add the pine nuts, garlic, nutritional yeast, and basil to a food processor and begin blending on low-speed. Slowly add the oil and pulse until creamy. Then add the lemon juice and pulse again.

 

Each week through the continuation of my weight loss accountability group I will be sharing my fave healthy recipes.  If you would like to see more recipes and get help please comment or reach out anytime.  Happy Healthy Eating from Fat Girl to Fit Momma!!

Recipes

Garlic Tahini Sauce- My latest obsession

I have long been a huge fan of the Garlicky Kale Salad available in the Whole Foods deli, to the point I one time ate it so often that I was walking around smelling like the dressing.  The dressing for the salad is very simple and super easy to blend together, toss with Kale and voila you have amazing salad.  But I have been craving it so much that I want to put it on everything, or at least the flavor.

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  • 1 cup of tahini
  • 1 cup of water
  • 3-4 cloves of garlic
  • Juice from 1 large lemon
  • 1 tablespoon Bragg liquid aminos or tamari
  • 2 tablespoons nutritional yeast
  • 2 tablespoons  apple cider vinegar

In my recent strong preggo cravings I have been wanting all things mediterranean inspired- tahini sauce, quinoa tabouleh, humus, falafel, grilled eggplant…..you name it if it can be found in a greek, Lebanese or other mediterranean style restaurant I have wanted it!

Today’s lunch might have been my most inspired!!!  Falafel with Tahini Sauce so simple and yet so yummy.

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To make this tahini sauce I simply reduced the nutritional yeast to 1 T and removed the apple cider vinegar.  I made a large batch so this can be saved for later.  Falafel has always been a fave but I was afraid of the frying involved so instead I found a great recipe for easy Low Fat Baked Falafel.

  • 1 15-19 oz can chickpeas, drained
  • 1 small onion, chopped
  • 2 cloves of garlic, chopped
  • 1 tablespoons of fresh parsley, chopped
  • 2 tablespoons all purpose flour
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon baking powder
  • salt and pepper
  • 2 tablespoons olive oil

Add to some chopped greens a little diced tomato, fresh lemon juice and top with the tahini sauce and this a simple and nutrition vegetarian balance meal.

 

Make sure to follow me to keep getting easy to make, delish and healthy meals.

 

Fitness

My thoughts on Country Heat

COUNTRY HEAT – COUNTRY SWING PREVIEW AND REVIEW WITH AUTUMN CALABRESE

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Alrighty everyone, here are my FIRST impressions of Country Heat!

Country Heat – Country Swing Overview

  • Trainer: Autumn Calabrese
  • Country Swing Duration: 30 minutes, with a brief warm up and cool down!
  • Country Swing Goals: Like all the Country Heat workouts, this is a cardio dance routine. I haven’t done the other workouts yet but in this workout you are doing various stepping and arm movements for the 30 minute duration. As expected, it’s a good workout, but not intense like a dedicated fitness program is.
  • Country Swing Required Equipment: A big fat zilch , nada!  Just your ready to have fun attitude!

Country Heat – Country Swing Dance Moves

I won’t go into every dance move, but I will give you an overview of how Autumn brings the moves in with the music.

Each Country Heat workout video has 6 country music songs in it, which are rerecords from the original artist.

These are the songs in Country Swing:

  • John Cougar John Deere John 3:16 Artist: Keith Urban
  • Kick the Dust Up Artist: Luke Bryan
  • Young & Crazy Artist: Frankie Ballard
  • We Are Tonight Artist: Billy Currington
  • That’s My Kinda Night Artist: Luke Bryan
  • Crash and Burn Artist: Thomas Rhett

There is definitely a pattern to the workouts. Everything is done on an 8/8 count for those of you that know dancing.

There are 22 moves total in this workout:

  1. The Mosey
  2. Side Mosey
  3. Heel Digs
  4. Toe Digs (see my video below!)
  5. Country Swing
  6. Tumbleweed Roll
  7. Clodhopper
  8. Lasso
  9. Grapevine
  10. Honky Tonk Turn
  11. Footloose Feet
  12. Booty Shakes
  13. Gospel
  14. Ride the Horse
  15. Mambo
  16. Charleston
  17. Box Step
  18. Skips
  19. Squat Heel Tap
  20. Grease Step
  21. 2 Timing Hop
  22. Skate

The base move that bridges everything together is just a side step with a clap to the beat, haha I was really good at this one. Autumn demonstrates the move while we do the base move, then we all do the move together. Each “round” consists of doing the first move, then the second move, and then combining them, before moving on to the next two!  Just that easy!  For real my two left feet were able to keep up with this and get a sweat on.

Week_0_Day_3Country Heat – Country Swing Review & Thoughts:

Honestly, I’m really excited about this program! Our challenge group is kicking off on Monday and what I LOVE about this program is how accessible it is, but that you can still scale it and make it more difficult depending on your abilities. For example, the squat heel tap move you can really go deeper for each move to get some extra burn, or you can stay higher to make it easier. You can basically “embellish” any move above with some extra arm or exaggerated movements and make it harder also! So go as nuts as you want to turn up the calorie burn or scale it back if you are just getting started.

Autumn also does a great job explaining the moves and I never felt lost or out of sync with what was coming next, and trust me when I say I’m not dance or musically inclined.  I trip over my feet walking to bathroom on a daily basis.  🙂

They actually even have a 20 minute “Country Heat Move Breakdown” video, but I didn’t even watch it, and I had no problem, so I don’t even know if it’s necessary. I’m guessing workouts later in the program will transition between moves much quicker. This country swing routine though is extremely accessible and easy to follow along.

 

Week_4_Day_6So, who do I recommend the Country Heat program for?

I think this is a great program for a bunch of different groups, including:

  • If you LOVE Country Music, but don’t really like working out
  • If you are a NEWBIE to fitness!
  • If you love country music but are a fitness maniac, this is a great program to throw in during recovery or when you want a fun break!
  • Anyone who just likes to dance and have fun; where working out doesn’t feel like working out at all!

If you’d like to join our next challenge group, fill out the FORM and I will be in touch! You guys are going to LOVE this program! I’ll be sharing more from the other routines as we do them!

My Journey

Shake-a-WHAT?!?

Why the heck do I drink Shakeology every day?!?

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I started drinking Shakeology when I was desperate to drop weight and get healthy after my second pregnancy. I knew I had to do something different, I had to take the healthy path, not the easy crash diet path. I had to change my approach, it was no longer just about me, I had two daughters I needed to care for.

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After an entire adulthood being overweight I had to change my mindset and focus on my healthy not just the number on the scale. I started drinking shakeolology and after the first week I was hooked. It helped me kick my wicked carb cravings and gave me amazing energy that I never knew you could get from healthy foods.2013-09-21 07.54.50.jpg

 

But the biggest change was what it did on the inside. I battled tummy issues for more than 20 years. Constant bloating, upset stomach, acid reflux, constipation…seriously I sounded like a side effects at the end of a pharmaceutical commercial. Within the the first month of drinking it I was no longer chasing every meal with tums or mylanta. This was AMAZING!!!! I was suddenly free from fear of eating the wrong thing! I didn’t have to fear every that every meal out at a restaurant would have me running to the bathroom! It helped me repair my gut and helped me start to reverse years of bad eating. I no longer had to guess if something was healthy for me, I knew that this was the healthiest meal I could get each day.

Are you curious what it could do for you?  Join my next informational 7 day sneak peak into what it can do for you!!!

 

If you’ve ever wanted to know the answers to the below questions, we’ll have the answers for you!

-What is Shakeology?
-What can it do for You?
-Why do I choose it over ‘other’ shakes out there?
-What are the ingredients?
-How much does it cost?

 

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Recipes

Protein Pancakes & Balsamic Glaze

Eat like you love your body today!  Happy Valentines Day to everyone!!  Whether you are celebrating with you special one or your little kiddos like me you will likely have a choice of healthy versus not so healthy today.

I chose a healthier option today to show my body the love rather tear it up with too much sugar and fat.  Instead of topping the pancakes with chocolate syrup I opted for a delish balsamic glaze, yummy sweet and a little tangy!!

Our celebratory breakfast was Protein Pancakes with mixed berries and a Balsamic Glaze.

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Protein Pancakes

1 scoop Vanilla Shakeology

2 T low fat cottage cheese

2 egg whites

2 tsp unsweetened almond milk

dash cinnamon & cloves

 

Blend all ingredients together until smooth and creamy.  Scoop small portions onto hot non stick griddle and cook approx 2 minutes per side.

Balsamic Glaze

1/2 cup Balsamic Vinegar

Bring to a boil over medium heat in a small not stick pot, reduce to simmer.  Allow to simmer approx 10 minutes, checking and swirling in pot.  As the liquid evaporates it will become thicker.  Remove from heat and let cool.  As it sits it will become thicker.

 

Top pancakes with mixed berries (sliced strawberries, raspberries, blueberries) and balsamic glaze.

 

Want to learn more about healthy eating, get recipes, get support, and join my next weight loss accountability group with me as your coach sign up today for FREE!!

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Shakeology now available in 9 Flavors!!
Fitness, Recipes

How to Eat Chocolate, Drink Wine and drop pounds

What if you could start a workout program now, commit to it for 21 days, get one meal each day included, no need to count calories or points for the rest of your meals, workout just 30 minutes a day, be allowed wine & chocolate, AND lose 10-15 pounds?

Would you be interested?

     Danielle did exactly that! She was a heavy smoker, and she decided to quit. She thought a fitness program would help her push through the difficulty of quitting and toward a healthier lifestyle. In 21 days, she lost 10.2 lbs and 18 inches!

   Here’s how it works… If you commit to YOURSELF with 30 days of Shakeology, I’ll give you the 21 Day Fix workout, the same workout that Danielle used to lose 10.2 pounds and 18 inches in just ONE round! And the same one that Jessica used to lose 62 pounds in just SIX MONTHS and fatten her wallet with $500 in Beachbody Challenge Prize!

 

 Is 2016 your year?  Are you going to reach those goals you keep setting? Or is it going to be another year where you end the year just the same? I want to help you get there and I’ll be there every step of the way, every single day! You’ll have one on one coaching with me, an fun and engaging accountability group, prizes, support, motivation… everything you need!

     If you’re ready to take just 3 short weeks and start focusing on you, here’s what you need to do:

  1. Send me a message to fatgirlfitmommafitness@gmail.com all you need to say is  “I’m ready!”
  2. I’ll give you the special link to get 21 Day Fix- you’ll just need to pick your Shakeology flavor (including the brand new Cafe Latte my new favorite flavor)
  3. Once you order, reply to the email, and I’ll send you a $10 gift pack to sweeten the deal!
  4. In 48 hours, you’ll have access to the 21 Day Fix workouts, as well as P90x, Insanity, TurboFire and more, streaming on demand 

     To recap, you get one meal a day for just $4.33 for a full meal, and I’ll give you the full 21 Day Fix, access to it streaming on Demand within 48 hours of ordering, a meal planner, and a $10 gift card! So….. are you in? The sooner you say YES, the sooner you can start seeing some results…. just reply to this email! But don’t wait! In order to give one on one coaching, I can only do this for a few people!

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Check out this 21 Day Fix approved Recipe

 

Spaghetti Squash Sausage Lasagna Boats

Ingredients

  • 3 small to medium spaghetti squash (about 5 cups cooked)
  • salt and fresh pepper, to taste
  • 1/3 cup part skim ricotta cheese
  • 2 tbsp grated parmesan cheese
  • 1 tbsp chopped parsley (or basil)
  • 3/4 cup whole milk shredded mozzarella cheese

For the sauce:

 

  • 1 tsp olive oil
  • 1/2 onion, finely chopped
  • 3 cloves garlic, minced
  • 14 oz Italian chicken sausage
  • 14 oz (1/2 can) crushed tomatoes
  • salt and fresh pepper, to taste
  • 2 tbsp chopped basil
  • 1 bay leaf

 

Directions:

  1. Preheat oven to 400ºF
  2. Cut spaghetti squash in half lengthwise and scoop out seeds and membrane
  3. Season lightly with salt and black pepper
  4. Bake about 1 hour, or longer if needed on a baking sheet, cut side down 
    (If you prefer the microwave, cut squash in half lengthwise, scoop out seeds and fibers and place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft)
  5. In a small bowl combine the ricotta cheese, 2 tbsp parmesan cheese and parsley.

  6. In a large deep sauté pan, heat oil and add onions and garlic; sauté on medium-low for about 3 to 4 minutes, until soft
  7. Add the sausage and cook, breaking up into smaller pieces until browned and cooked through
  8. When cooked, add the crushed tomatoes and adjust salt and pepper to taste
  9. Add the bay leaf and cover, reducing heat to low
  10. Simmer 20 to 30 minutes, then add in fresh basil at the very end.
  11. When spaghetti squash is cooked, let it cool for about 10 minutes keeping the oven on (If you microwaved this, preheat the oven to 400°F)
  12. When the spaghetti squash is cool enough to handle, use a fork to remove flesh, which will come out in spaghetti looking strands reserving the shells
  13. Drain the squash on a paper towel to soak up any excess liquid, then toss with half of the sauce
  14. Place the spaghetti squash back into the 6 shells and place on a baking sheet
  15. Top each with remaining sauce, 1 tbsp ricotta cheese mixture, and 2 tbsp mozzarella cheese
  16. Bake in the oven for 20 – 30 minutes or until everything is hot and the cheese is melted.

Nutrition:

Servings: 6 Size: 1 boat

Calories: 246 Fat: 13 g Protein: 17 g Carb: 17 g Fiber: 2 g Sugar: 7 g  Sodium: 701 mgCholesterol: 71 mg