Monday Move - Bent Over Rows

It's Monday 3!!! We are switching it up to upper body this week with a compound move that brings the burn - bent over rows! .

There are many variations of the row that you can do to work your back, but today we are going to focus on the bent over row with two dumbbells or one single barbell (or no weight at all!) More important than weight in this move is form; check your posture and tighten your core to support you through this move.

Add a round of bent over rows to your lift today! Try 3 sets of 10 basic squats, 3 sets of 10 deadlifts, and 3 sets of 10 bent over rows. What weight did you use for today’s bonus circuit? Celebrate your strong below!

Another burnout - this time I'm focusing on triceps!!!

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!

Time to burn out our ARMS!!!

Zero weights, all on the floor, and still 100% burn. Throw away old thoughts that you have to be lifting heavy to get results! That can be the case if you’re going for Muscle Strength or Hypertrophy, but you can gain Muscle Endurance by high repetitions of low to medium weights! Trust me on this and lets get to work :) Please share your comments on You Tube so I know how it felt and what you’d like more of! I’m here to help you!

Brownie Batter Recover

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!

Legs for DAYS!!!

Try these moves and let me know what you think. As you start repeating them over the weeks / months to come, you could add ankle weights to make it a little harder, but please don’t start there. Master the moves first, and then we can intensify later! Message me with form questions please and leave feedback on You Tube so I know what you’d like to see next!

Form Corrections for these 2 common exercises

We've all done it, especially at the end of our workout when our muscles start getting tired or we get lazy with form. I’m not perfect either so this applies to me too!!

Here are two ways to ensure you are using proper form and help force yourself to be in the right position. If you use these tricks, it's almost hard to cheat! Let me know if there are specific exercises you need help with and I’ll try to do a video specifically for you!

Bowflex and PowerTrain demo

I’ve been asked about the weights I use so much that I want to designate a post to it! These are not cheap, but in the long run, they are so cost effective!!! I spent about $340 AU on mine, which included the stand and 2 weights and was so worth it! I’ve never questioned this purchase once.

I’ve explained how it all works, but if you do the math of 5, 7, 12, 14, 17.5, 20, 22, 25, 30, 35, 40, 44 and 48 lbs weights, you’re getting ALL of that in this little set and the best party - ITR TRAVELS WELL! I know it’s bulky, but I put this in the trunk of my car and pack around it and when I’m on vacation, I CAN DO ANY PROGRAM!!! NO NEED TO GO TO THE HOTEL GYM OR SKIP A WORKOUT. Do you get me??? Cost savings, time savings, goals non-interrupted. You’re welcome :) Shop around, I think these are the best brands (same product just called different names in different countries) and watch for the shipping costs when you check out. They are heavy because they’re 48 lbs x 2, plus the stand, so you want a free shipping deal!

message me if you have questions! I love talking about weights and helping clients save!

Pumpkin Spice Latte Energy Balls

These Pumpkin Spice Latte Energy Balls are the perfect thing to whip up on the weekend and snack on during the week!

Ingredients

• 1 cup all-natural smooth almond butter (TIP - make sure it’s clean! no added oil or sugar)

• ¼ cup honey (try to buy local, helps with allergies)

• ¾ cup dry rolled oats (not quick)

• ½ packet of Cafe Latte Shakeology and ½ packet of Pumpkin Spice Shakeology (or full scoop of Cafe Latte if no PS left!)

• ½ cup sliced almonds

Instructions

1. Combine almond butter, honey, oats, Shakeology, and almonds in a medium bowl; mix well with clean hands or a rubber spatula.

2. Shape mixture into 24 small balls; place in an airtight container. 

3. Put in the fridge for at least 1 hour before serving.

4. Eat immediately or store in an airtight container in the fridge for up to 5 days.

Yield: 12 servings (2 energy balls = 1 serving)

UPF Containers: 1 Yellow, ½ Blue, 2½ tsp
2B Mindset Plate It: Enjoy as an occasional treat - be sure to track!

Intensifying #mbf and #mbfa

If you’re like me, you’ve already completed a few round of #mbf (Muscle Burns Fat) and #mbfa (MBF Advanced) because they are so short (only 21 days each). It might be time to intensify things so you keep getting results and don’t plateau. Each time I repeat I try to perfect form and increase my weights, but here are a few other tricks too! Let me know which resonated with you the most!

Eat like your life depends on it!

The color of your veggies means something!

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?

Help chose my business logo; vote below!!

So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!

My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?

Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!

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Oh you "silly carbs"

You guys, I am LOVING this program!!! Although I'm very conscious about my health and fitness, I still have cellulite I’d LOVE to lose. Well, I'm down 3.5 pounds already and we just launched!  That's a lot for me!  AND I feel AWESOME!  I haven't had this much energy in a long time!

One of the things I absolutely love about this program is that no treat is off-limits.  She calls treats "silly carbs" and they are all ok!  She teaches us to eat Fiber-Filled Carbohydrates at most meals, but if you want some silly carbs, then go for it - following her guidelines/process.  I LOVE THAT. I also love quantity and that is celebrated on this program - YES PLEASE!

There's never any deadline to join this program; however, prices ARE increasing on June 3rd.  

Day 20: Cardio Flow

Spider Pushups - one of the many fun animals you encounter at The ZOO aka Cardio Flow

Cardio Flow for great Saturday vibes and a great sweaty session.  Believe me, when you sweat like this, you won't WANT to get derailed from your plan because you just worked for hard for results!

I love that it’s only 30 minutes—perfect for crazy busy weekends and my kids think it's so fun so usually they'll join me!  Do you love that or does it annoy you?  I have days where I want space, but mostly I love it because the are seeing me live life, not just hearing me tell them diet and exercise are important.  Do as I do, not as I say, right? 

Speaking of weekends, do you find it hard to stay on plan? Remind yourself that food doesn’t equal fun. The fun is in seeing family or friends and the time together is what you'll remember and talk about, not the appetizers or dessert. Food is just fuel and helps me be a better, happier person.  When I look at it that way, staying on track is a no-brainer. What are some of the ways you stick to your plan on the weekends? 

Day 19: Legs

Oh Leg Day.  Funny how I can love you and seriously dislike you all at the same time.  Actually, if I'm being honest, I usually love you afterwards and dislike you, maybe even have choice words with you, all the way through. So today, that will be 50 min of all the feels.  :) 

This is one of those workouts where you can really challenge yourself, so don’t be afraid to lift heavy—as long as you can maintain proper form. There's a sweet spot for me that if I do any heavier, I don't reap the benefits because my knee can't touch the ground in the lunge, or other things, so I think I benefit from dropping 2-3 lbs and getting more benefits from my efforts. 

LETS TALK ABOUT ZZZZZZ'S! You know you need sleep, Autumn even went as far as to tell you what time to go to bed on her example of what your day looks like!  Talk about obsessed alright!  haha Are you getting enough? If you’re not well rested you’ll have a harder time getting through workouts, tend to be hungrier, graze, snack, etc, and it's harder to stick to your nutrition plan. You worked too hard to give up now!  You're already 19 days in!

Make at least 7–9 hours a night a non-negotiable! Beachbody Performance Recharge can help your muscles recover overnight. It’s formulated with key ingredients and plant-based nutrients to support your body's own muscle repair and help support your results. If you use it, do you notice a difference in how you feel? I like to add a sprinkle of cinnamon to mine. It’s kind of like sneaking a treat right before bed.

Day 17: Cardio Core

Check out this video of Autumn’s favorite pre- and post-workout snack. Just make sure the recipes will work with your personal Meal Plan before you make them!

Great pre-workout meal and 1R, 1G, 1Y and top it with PB for 1 tsp

My favorite thing about Cardio Core is that it's only 35 minutes (don't get used to this, in the next two phases it gets longer!). Drink your Beachbody Performance Energize, get your Beachbody Strength Slides, and get ready to press play!

NUTRITION TALK: How are you doing with the Timed-Nutrition? What challenges are you having, if any? Let’s share some ideas about our favorite meal combinations and help each other out!

Also, now that you’ve been eating this way for 17 days, you’ve probably got a good rhythm, or getting bored. Check out Autumn’s cooking show FIXATE on Beachbody On Demand for some recipe ideas.  It's free to use and a great resource!  I love taking Fixate desserts to parties, no one is the wiser!  Check out 80 Day Obsession Approved recipes HERE and try this one! I love adding vanilla Shakeology to it for a little sweetness that's approved :) 

Power Muffins!

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I don't know if you're like me, but if you shop at Costco, then chances are, you might be. Lots of times I have a veggie for dinner in mind and then I change my mind because there's zucchini, spinach or some veggie that 'needs to be eaten stat'. There are multiple ways to make these so feel free to use that veggie that just needs to go ;)  When I made these I did zucchini and carrots, but I've seen broccoli, spinach, carrots, zucchini, and every combination in between.  As long as you're measuring your veggies with your green container, you're staying on track. 

INGREDIENTS:
-¾ C quick oats
-1 large zucchini and 3 medium carrots (use a cheese grater or food processor to grind them up)
-6 eggs
-1 tsp cinnamon
-1/2 tsp baking soda
-1 tsp vanilla

DIRECTIONS:
Mix all together and spoon into a muffin tin.  Makes 12 and 4 are a serving so yields 3 portions.  Bake 375 degrees for 30 minutes. 

Another variation is to add Shakeology to them.  If you do this, cut the eggs by 2 for every scoop / packet of Shakeology you use. I personally wouldn't add more than one because you lose some of the nutrition in Shakeology when it's heated over 175 degrees so no need to waste it.  But the flavor of vanilla Shakeology is delicious in these.  let me know what you try!!

These are an excellent pre or post workout meal.  If using as "pre-workout meal" then just top with creamy peanut butter or coconut oil and you're good to go.  If you're eating them as a "post-workout meal" then add peanut butter and a fruit on the side.  How easy is this?  And it makes 3 servings so the next two days you can relax knowing you just wake, heat, and eat.  30-90 minutes later you are ready to exercise.  

21 Day Fix & 80 Day Obsession containers: 1R, 1G, 1Y, 1tsp (with nut butter or oil on top)

New spin on Shakeology!

Logged into my challenger app just now and here's what I saw. Do you feel sorry for these ladies feasting on chocolate brownie batter goodness, drinking Snickerdoodle milkshakes, blueberry goddess milkshakes, or making Shakeology available bowls?? Looks miserable right? 😂😂😂 And to feed your child 70 Superfoods?! 

I say...good job ladies!!! 🙌🏻👏🏻🙋🏼👍🏻🤗 you just spent $4.15 on a meal, focused on your nutrition, didn't skip breakfast today because you're too busy, didn't mess with your metabolism and you felt like you indulged. Way to rock a Thursday!! Go after those goals and rock those shorts and swimsuit this summer!! 

Next week you can try Shakeology and get 7 packets of any of our 9 flavors for only $35 (I'll cover shipping) and you can STREAM SHAUN WEEK FOR FREE!!! I'll provide a clean menu with portion control added too! Let me know if you want a spot!!