Ingredients:
*1 cup quick oats oats (gluten free}
*1 cup dark chocolate creamy almond butter
*2 TBSP honey
*2 scoops Salted Caramel Life Shake
Instructions:
Mix in any order & form into bite size balls & chill!
I think these would be great dipped in dark chocolate with sea salt sprinkled on top. I’m going to try that during the holidays!!
Guilt free treats!
Looking for simple ways to increase your protein (without drinking a shake)? I have you covered with all of the above!
Say hello to my favorite life shake hacks! The best part of our life shake is it’s powered by Leucine (Amino Acid) to help build lean muscle, burn fat, and improve your metabolism.
Here are some of my favorite uses:
Smoothie bowls
Breakfast cookies
Granola Bars
Chia pudding
Energy Bites
Muffins
Yogurt parfait
What's your favorite way to use life shake? These are mine below :) ENJOY!!
Overnight oats have so many benefits… great carb source that will fill you up rather than have you starving 2 hours later (like rice for example). It also can be Gluten Free and protein can be added without changing much add all. I like adding 3 TBSP Egg Whites or 1-2 scoops Life Shake for added protein so it’s a complete macro meal!
Try this!
Ingredients:
½ cup old-fashioned oats
½ cup milk of your choice
¼ cup canned pumpkin puree
2 scoops of Salted Caramel LifeShake (or Vanilla and use caramel extract)
½ tsp ground cinnamon
Opt toppings: chopped pecans, pumpkin seeds or a dollop of Greek yogurt
Directions:
In a mason jar, combine oats, milk, pumpkin puree, cinnamon, LifeShake.
Stir well to combine all the ingredients until the mixture is smooth.
Cover the jar with a lid & refrigerate overnight (or for at least 4 hours) to allow the oats to soften and the flavors to meld.
In the morning, give the oats a good stir and add your favorite toppings, such as chopped pecans, pumpkin seeds, or a spoonful of Greek yogurt.
Enjoy chilled, or you can warm it up in the microwave for 30-60 seconds if you prefer a warm breakfast.
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There’s nothing like the dreaded “Bring your own…” at the end of a summer invite to really get you sweating! What does the host like? What is the theme of the party? Should I bring hot or cold?
Look no further because the ultimate Potluck Recipe Guide is here! Flip through the PDF below to get my favorite summer recipes to serve a crowd. Whether it’s a cookout, birthday party, barbecue or beachy lunch - I think you will find something that you love!
Open the PDF and let me know, what recipe are you excited to try?
Lets get tank top ready because ready or not, summer is coming!!! Nobody wants their arms flapping in the wind, so try these moves with the suggested repetition range and see how many sets you can do. Aim for at least two sets, but if you can do more, DO IT!!! You’ll tank me, and be even more proud of yourself, tomorrow. You might not like me today, but I’m ok with that. I’d love to hear your feedback! Subscribe to my channel so you don’t miss any more challenges!
If you’ve been in my Virtual Fit Club community long enough, I would bet you have seen someone’s #sweatyselfie with Energize in hand. This is a pre-workout must-have and if it is not a part of your workout routine, then you’re missing out on results during your workout.
But, today is about Energize’s big sister, Recover. She doesn’t get as much screen time, but her benefits are just as great and, together, they are an unstoppable duo for serious results.
Recover helps fight post-exercise muscle soreness and jump-start recovery so you crush your next workout with the same intensity as your last. Take Recover after every workout to help combat exercise-induced muscle soreness, speed muscle recovery, support muscle growth, and restore your strength. In Chocolate, Orange, whey and plant-based formulas, there is a Recover for everyone!
Brownie Batter Recover
Ingredients
¼ cup unsweetened almond milk
1 tsp peanut butter (almond butter works, too!)
1 scoop Beachbody Chocolate Recover
Chopped almonds or granola (garnish, optional)
Instructions
Pour milk into a bowl. Slowly add and mix Chocolate Recover, making a paste. Work the peanut butter into the mixture until you have a moussey, brownie batter consistency. Add more milk if needed. Top with a sprinkle of nuts or granola and enjoy!
This recipe makes 1 serving.
Portion Fix Containers: ½ yellow, 1 blue
2B Mindset Plate It: This is a great protein rich snack!
Peppermint Patty Shakeology
Ingredients
1 cup unsweetened almond milk
1 cup ice
½ scoop Chocolate Shakeology (whey or vegan will do)
½ scoop Vanilla Shakeology (either forumla)
½ tsp pure peppermint extract
1 tsp shaved dark chocolate
Fresh mint leaves, for garnish, optional
Instructions
Place almond milk, ice, Shakeology, and peppermint extract in a blender; cover and blend until smooth.
Pour into glass and garnish with chocolate + mint leaves, if desired.
Yield: 1 serving
Ultimate Portion Fix Containers: 1 Red, 1 tsp
2B Mindset Plate It: Enjoy as an occasional snack(tional) or enjoy as part of breakfast.
There’s something about coconut + lime that just screams summer... and this smoothie recipe is one of my favorites for a hot afternoon! If you try it out, make sure to hit reply and let me know! I make this recipe with Shakeology - I love it because it’s so much more than a protein powder. I could get super sciencey about all the benefits but basically, it’s a nutrient-dense superfood protein shake that is formulated with phytonutrients, antioxidants, enzymes, prebiotics, probiotics, fiber, adaptogens, vitamins, and minerals. Yes, please. So, here’s my Coconut Key Lime Smoothie recipe! If you need some Shakeo in your life, hit reply and I can hook you up!
Ingredients:
* 1 cup unsweetened coconut milk beverage (from the carton, not the can)
* 1 cup ice
* 1 scoop Vanilla Shakeology
* 1⁄4 medium lime, with peel
Instructions
1. Place all ingredients in the blender; cover and blend until smooth.
There’s something about watermelon that just says summer and simple. This is the perfect way to add smooth summer vibes to your day!
Ingredients
* ½ cup water
* ½ cup cubed watermelon
* 1 cup ice
* 1 scoop Strawberry Shakeology
* 2 tbsp chopped fresh mint
Instructions
Place water, watermelon, Shakeology, mint, and ice in a blender; cover and blend until smooth.
Portion Fix Containers: ½ Purple, 1 Red
2B Mindset Plate It: A great snackional or enjoy as part of breakfast!
Passion fruit is tart and tropical and the perfect match for the mellow, creamy flavor of Vanilla Shakeology! If you’ve never bought passion fruit, look for fruits with purple, yellow, or orange skin - it should be smooth and free from bruises. Heavier pieces will have more seeds and juice. Cut the fruit with a sharp knife and scoop out the seeds and pulp like you would a kiwi!
Can’t find passion fruit? Canned passion fruit nectar can be used instead! Can’t find canned?! Try pineapple and add a squeeze of lime 🤤
Ingredients
* 1 cup water
* 1 scoop Vanilla Shakeology
* ¼ cup frozen passion fruit pulp -OR- 3 passion fruit, peels and seeds discarded
* 2 tbsp chopped fresh mint leaves
* 1 cup ice
Instructions
Place all ingredients in the blender - cover and blend until smooth.
Portion Fix Containers: ½ Purple, 1 Red
2B Mindset Plate It: Enjoy as part of breakfast
Our bodies are pretty amazing things and do so much for us, we owe it to our bodies not to fill it with crap! Did you know that the color of food actually tells you something? It’s like a fortune cookie :)
Blue/Purple: Lower risk of certain cancers, urinary tract health, memory function, healthy aging. Ex: purple cabbage & eggplant.
White: Heart health, healthy cholesterol levels, natural detoxifiers, lower risk of some cancers. Ex: Cauliflower, artichoke, garlic, onion, mushrooms, parsnips, turnips.
Red: Heart health, lower risk of some cancers, memory function, urinary tract health. Ex: Beets, red peppers, radishes, red onion, rhubarb, tomatoes.
Orange/Yellow: Heart health, vision health, healthy immune system, lower risk of some cancer. Ex: Butternut squash carrots, peppers, pumpkin, sweet potato.
Green: Lower risk of some cancers, vision health, strong bones and teeth. Ex: Arugula, asparagus, broccoli, green beans, leafy greens, spinach.
Which color do you tend to eat the most? What changes will you make after reading this?
You may already know about juicing, but it’s new to me. I’ve done the 3-Day Refresh probably 20 times and never tried the 3 juicing recipes in the back of the booklet, until now :) Here are my takeaways…
1) yes juicing helps you lose weight because it’s so low in calories, but there’s no protein, it’s high in sugar (from all the fruit and without that no one would drink it) and the fiber is extracted and thrown away.
2) It’s very trendy right now, but is it a sustainable way of living? How do you socialize and travel and sustain this way of eating?
3) How do you have energy for workouts? This seems the approach to skinny and quick fix, not being strong and having a healthy heart from getting cardiovascular workouts in.
I’d love to hear your opinions because the only people I know that do it are not enjoying it, but feeling it’s merely the “only way” to lose weight and torturing themselves through the process. That. Is. Not. Living! And they are GRUMPY! Just sayin!
I’m sharing the recipes, photos and macros below so you can have a go at them and see what you think. During the refresh, this is brilliant, but for day-to-day living, please eat the fiber, carbs, protein and get your workout in. You want to be healthy from head-to-toe, including your heart.
My husband loved this one and my oldest did too. They both added 2 slices ginger to theirs and said they’d do it again. I had no ginger, no the biggest fan, and it was, just ok. It is double the calories of Kalange juice, but it’s also lots more juice, but also 2.5 x the carbs. People forget fruit = carbohydrates and for less carbs I could have 2 pieces of Thins Wholemeal bread.
Macros: 65 calories, 1 g protein, 20 g carbs, 13.5 g sugar, .5 g fiber, .5 g fat
I thought this was tasty, but it’s such little juice. My husband had trouble stomaching it and I gave him extra orange since he’s not on the cleanse. I thought 1 slice of ginger was plenty. It’s lower calories than the other two because it’s very little juice. Maybe I’m supposed to add water to this? Again, I’m a newbie!
Macros: 31 calories, 1.5 g protein, 8 g carbs, 4 g sugar, 0 g fiber, 2.5 g fat
This one I was most excited about … but probably my least favorite. Not sure what happened, but lackluster. Made the most juice of any of them though. So wanted to love it!
Macros: 60 calories, 1.5 g protein, 18 g carbs, 13.5 g sugar, .5 g fiber, 0 g fat
As Shaun T says, you’re done, but you’re never finished - AMEN TO THAT!!! There are 365 days in the year, 52 weeks. This was only 6 of those 52, what will you do the other 45 weeks between now and Feb 25 2020?
In a lot of ways, your transformation is all about getting stronger, faster, and more able to KEEP GOING on your fitness & nutrition journey. What does that look like for you? Will you do another round of Transform :20 or fire up Beachbody On Demand to see what other programs peak your interest. Need some guidance? Reach out and I’ll help you pick, or we can create a hybrid together - this is my speciality!!
Now for the fun part!! Today it’s time to take our “after” pictures and take our new measurements. You’ve earned your progress and it’s recognize all your hard work! You can enter the Beachbody Challenge Contest, and you’ll not only have the chance to win big cash prizes, but you will even receive a free gift (while supplies last - 1 per year). Go to BeachbodyChallenge.com for details.
Don’t forget to film your final 1-minute challenge like you did way back in Week 1. The idea is to submit them side by side, so we can show off to each other how far we’ve come.
One final thing: THANK YOU. Thank you for joining me, supporting each other, motivating me on hard days, showing up for yourself every day and for not letting life get you down, or stop your progress. Life is busy, it’s surprising, but it’s ours and how we chose to live it out impacts our health, our mindset, and other’s health and mindset in our house. You can’t change other people or their habits, but you are in control of yours.
So, which program are you doing next? I can’t wait to hear below!!
You guys - don’t get emotional on me… unless you want to! Can you believe this is our last workout of Transform 20? Don’t go thinking because it’s “balanced” it’ll be too easy and you’re going to bypass this. NO YOU’RE NOT! This is Day 41: BALANCED and we didn’t come this far not to finish! Today we have 3 transformers left: Climb Push-Ups; Plank, OBL Trap; and Balanced Dips.
I know you’ve been working hard, but I really want you to think about today’s workout from a different angle—FUN. Every single step is built on 6 weeks of sheer willpower, determination, and commitment.
Do not forget - tomorrow is PICTURE and measurements DAY! Stay on point!
Today is going to be ah-mazing. It’s Day 40: CUT and SHAUN-A-THON. Guess what? You’re going to do THREE sets of 3 Transformers — yep, that’s not a typo and I’m equally as scared. haha The first set of 3 Transformers are: Over Step Jump, Hand Rel Push-Up, and Triangle. The next 3 are: Rapid Taps, Twist OBL Kicks, and Rocketman. The final 3 are: Parkour, TS Squat Reach, and Lunge Punch. Lets go all out and see if we can beat our previous 5 weeks of transformers. Today is IT!
Shaun T loves motivating others and giving the TOOLS needed to truly transform our body AND our mind. Even though this group will be ending soon, I hope you’ll stay committed to fitness and nutrition and keep going. Team Energize ALWAYS has some group going whether it’s 3-Day Refresh, 30 day, 60 day or 90 day challenge. Message me your goals and we will figure out together what suits you best! Do not slack on Shakeology, it’s not something you drink only on days you work out, or during challenge groups. There’s a reason there are 30 servings in each bag and these come monthly. You should be running out and stalking your mailman for your new bag. Or is that just me?!?!? haha
Do you see it? Can you taste it? It’s the finish line and we only have three more workouts till we are there!! THREE! How awesome is it that you’ve made it this far—and that we’ve all done it TOGETHER. Community and accountability are the perfect combo and when like minded women get together - we are unstoppable!
Day 39: POWERFUL. Your 3 Transformers are Parkour, TS Squat Reach, and Lunge Punch.
Today is a full checklist day. Did you…
Enjoy your Shakeology? If so, which flavor?
Eat according to your nutrition plan? If so, are you doing containers or 2B Mindset?
Take your Beachbody Performance supplements? If so, which ones? Energize and Recover are my must haves!
Track your workout AND your Transformers? Did you beat last week?
Give yourself 3 affirmations? If not, do it now. STOP EVERYTHING AND DO IT!!
Tomorrow is a SPECIAL TREAT. I can’t wait to let you know what’s going on, but trust me, you are going to LOVE it.
You ladies R O C K! We are on track to finish STRONGer and finish PROUDer than when we started and I couldn’t be more excited for your finish! This is Day 38: STRONGER, and I want you to really think back to the first day you did this workout. Do you feel stronger? Do you have more stamina? Are the moves easier? They might not be because as we’ve journeyed along they’ve actually gotten harder, so it’s ok if your answer is NO to any of those. We are just trying to be our best every day and forget about the rest! Share below the biggest changes you’ve noticed along the way. I’ve noticed more cleaning out in my muscles.
Your 3 Transformers are 90° Ab Trapper, Hover Ab Kicks, and Burpee Hop. Lets try to beat all 3!!!
try and motivate someone today! this is my hubby doing T20 (modifying without step) and he started on his own, 3 weeks behind me just because he was tired of watching and wanted his own story. Be that motivation for someone!
Today I want you to pull out your 6-Week Transformation Tracker and look at all those days where you showed up for yourself and didn’t give up, esp when you noted that you really didn’t feel like working out, or something negative happened and almost derailed your fitness time. I’m so proud of you for not letting that happen and telling those voices to SHHHHHH for at least 20 minutes!!
This is Day 37: FASTER. By now you should be going at max speed, which is much faster than when you started!. Move those feet, stay nimble, keep your eyes on your step, and be light on your toes and the balls of your feet, so you are safe with the landings. Your 3 Transformers are Over Top, X Jack; L Reach; and Ski Abs, In/Out.
I hope you’ve been checking in with Shaun T and the cast with the behind-the-scenes show “Transform Your Life with Shaun T”. Watching it has helped me stay focused and motivated, and I always know I’m going to head into my workout even more fired up and ready to go. It' also reminds me that although this journey is OURS as a group, it’s all about ME and my results, my nutrition, my willpower and my showing up every day because no one else can make that happen for me.
This is the last week so no holding back. No second chances :) First day’s workout—only 6 workouts and you are DONE with Transform :20.
Day 36: BURN. Your 3 Transformers are: Rapid Taps, Twist OBL Kicks, and Rocketman.
Check out a few of the ladies from our last T20 round…they crushed it. One saw major scale changes 7-8 bs in 6 weeks but not visible changes and the other didn’t see many changes on the scale, but clothes were much loser. Our bodies are all so different and transformations will happen at different times, different areas of our body, and with different effort. Don’t compare yourself because “comparison is the thief of joy” - CS Lewis. Ok, now lets press play!
Rest day or not, my food is still on plan.
It’s our LAST AND FINAL REST DAY!??!?! YOU GUYS, WE ARE DOING IT!
It’s been an incredible journey so far, BUT WE ARE NOT DONE YET. Spend today with loved ones, walking, worship, whatever lights your heart on fire and maybe stretch / roll it out so you’re ready for 7 more days of W O R K! You know our last week isn’t going to be easy - Shaun T doesn’t know easy :)
Often in challenge groups, I see people comparing their progress to someone else’s. Please don’t do that. Your metabolism, age, story, etc are not the same as anyone else!!! And everyone transforms at a different rate and in different ways. I might notice more change in my abs than legs, or visa versa and that’s based on my nutrition, exercise, bonus with weights (or not), etc. Just look in the mirror at the beautiful person staring back at you. T H A T is your only competition. And she’s simply beautiful and getting healthier by the day!
This is YOUR journey. And hopefully you’ve discovered that when you COMMIT to a program and believe in yourself, you can accomplish anything.
