ALMOND BUTTER STUFFED DATES WITH CHOCOLATE

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy-h3IEXn759ShAeXL1Cqs8jpANkKQRvTQ9QaE8VWymkiUCIbez2By_1isR3u81xeQJ2ozhzHQBKOPP2ZAamgkagO4LMnYYNuKRTh5NCevcjdlAA_DiHpOpnhwawrYnVuT0JskM14pYinj/s1600/Dark-Chocolate-Covered-Almond-Stuffed-Dates.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" data-original-height="640" data-original-width="960" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy-h3IEXn759ShAeXL1Cqs8jpANkKQRvTQ9QaE8VWymkiUCIbez2By_1isR3u81xeQJ2ozhzHQBKOPP2ZAamgkagO4LMnYYNuKRTh5NCevcjdlAA_DiHpOpnhwawrYnVuT0JskM14pYinj/s640/Dark-Chocolate-Covered-Almond-Stuffed-Dates.jpg" width="640" /></span></a></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Ingredients:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <style type="text/css"> p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545; min-height: 14.0px} li.li1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545} ol.ol1 {list-style-type: decimal} </style> <br /> <div class="p1"> <span style="color: black; font-family: Verdana, sans-serif; font-size: small;">10 Medjool dates</span></div> <div class="p1"> <span style="color: black; font-family: Verdana, sans-serif; font-size: small;">2-3 tablespoon almond butter</span></div> <div class="p1"> <span style="color: black; font-family: Verdana, sans-serif; font-size: small;">1/4 cups peanuts (or nut of choice)</span></div> <div class="p1"> <span style="color: black; font-family: Verdana, sans-serif; font-size: small;">1/2 cup (about 4 oz) vegan dark chocolate</span></div> <div class="p2"> <span style="color: black; font-family: Verdana, sans-serif; font-size: small;"><br /></span></div> <div style="height: 0px;"> </div> <ol class="ol1"> <li class="li1"><span style="color: black; font-family: Verdana, sans-serif; font-size: small;">Cut the dates open to remove the pit.</span></li> <li class="li1"><span style="color: black; font-family: Verdana, sans-serif; font-size: small;">Fill inside with the almond butter and nut inside then put the dates back together.</span></li> <li class="li1"><span style="color: black; font-family: Verdana, sans-serif; font-size: small;">Melt the dark chocolate which you can do using a microwave or a double boiler or a small sauce pot on the stove. Then dip the dates in the melted chocolate. Let it rest and allow the chocolate to set and harden. Enjoy!</span></li> </ol> <span style="font-family: Verdana, sans-serif;"><br /></span><br />

ALMOND BUTTER STUFFED DATES WITH CHOCOLATE

7:02 AM

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Ingredients: p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545; min-height: 14.0px} li.li1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px 'Helvetica Neue'; color: #454545} ol.ol1 {list-style-type: decimal} 10 Medjool d

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Simple Poached Egg and Avocado Toast

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU_B14fMbiF7zmZwrgUM2850GeKQw6ntfVZ6zvhDQsto9gETshyrLhwrvqjqNow1S7GJGVpdS6rROzV6I45_JIBUKhdX6L6ppGz7m69s_opcEKrK5lEtIiD3g8CiMe6KJ2MiNZKjrIAKUX/s1600/Avocado-Toast-Poached-Eggs-Pea-Shoots3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="663" data-original-width="888" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgU_B14fMbiF7zmZwrgUM2850GeKQw6ntfVZ6zvhDQsto9gETshyrLhwrvqjqNow1S7GJGVpdS6rROzV6I45_JIBUKhdX6L6ppGz7m69s_opcEKrK5lEtIiD3g8CiMe6KJ2MiNZKjrIAKUX/s1600/Avocado-Toast-Poached-Eggs-Pea-Shoots3.jpg" /></a></div> <br /> <br /> This recipe is convenient for days when you need something simple and easy to make for breakfast.<br /> <br /> INGREDIENTS<br /> <br /> 2 eggs<br /> 2 slices whole grain bread<br /> ⅓ avocado (usually I cut it in half but don't use all of it. okay fine maybe I do.)<br /> 2 tablespoons shaved Parmesan cheese<br /> salt and pepper for topping<br /> fresh herbs (parsley, thyme, or basil) for topping<br /> quartered heirloom tomatoes for serving<br /> <br /> Method:<br /> <br /> 1. Poached the eggs - there are different methods in poaching eggs, choose ones that works for you.<br /> 2. While the eggs are cooking, toast the bread and smash the avocado on each piece of the toast.<br /> 3. When the eggs are done, lift it out of the water and place the eggs on top of the toasts. Sprinkle with cheese, pepper, salt and herbs! Serve with the tomatoes.  Perfect breakfast.<br /> <br />

Simple Poached Egg and Avocado Toast

1:43 AM

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This recipe is convenient for days when you need something simple and easy to make for breakfast. INGREDIENTS 2 eggs 2 slices whole grain bread ⅓ avocado (usually I cut it in half but don't use all of it. okay fine maybe I do.) 2 tablespoons shaved Parmesan cheese salt and pepper for topping fresh herbs (parsley, thyme, or basil) for top

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Fig Chocolate Smoothie

<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcDNbj4y4SzDN9E8d5kTaci4FoYF02QnrLC9KZNe5goXymBrv9ppQAlgHEvY8Z6pV5RkscVTQru6A7jgQQD42msuNbVFDQJwzCG5I64kqWDgvXGP8RRiOU7JhwSBHcPsc68VIrv_YXTNPz/s1600/breakfast_smoothie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="440" data-original-width="660" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcDNbj4y4SzDN9E8d5kTaci4FoYF02QnrLC9KZNe5goXymBrv9ppQAlgHEvY8Z6pV5RkscVTQru6A7jgQQD42msuNbVFDQJwzCG5I64kqWDgvXGP8RRiOU7JhwSBHcPsc68VIrv_YXTNPz/s1600/breakfast_smoothie.jpg" /></a></div> <br /> <br /> <b>Ingredients</b>:<br /> 1 Scoop protein powder or chocolate Shakeology<br /> 3 Large Figs<br /> 250 ML Cold Almond Milk<br /> 1 tbsp. Almond Butter<br /> 3 Dates or Strawberries<br /> <br /> <b>Method</b>:<br /> <br /> Put all ingredients in a blender. Blend it. Enjoy it!

Fig Chocolate Smoothie

6:19 AM

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Ingredients: 1 Scoop protein powder or chocolate Shakeology 3 Large Figs 250 ML Cold Almond Milk 1 tbsp. Almond Butter 3 Dates or Strawberries Method: Put all ingredients in a blender. Blend it. Enjoy it!

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Healthy Chicken Parmesan

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzb4WLjsASHIEprOlXhTiW8fsQ9CO5i9eskFlto5oPS7wIh6kGdTIPm7eD7_4L6aeyaicatTuWxTrI4XMiDHm7QbH2bMm_Z_qU-OQDH1ygjgXzKHdIm1UnhtLecQvTIAvXAR9rDRkv-YE/s1600/27304e253b6ce208_chicken-parm-main.jpg" imageanchor="1"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzb4WLjsASHIEprOlXhTiW8fsQ9CO5i9eskFlto5oPS7wIh6kGdTIPm7eD7_4L6aeyaicatTuWxTrI4XMiDHm7QbH2bMm_Z_qU-OQDH1ygjgXzKHdIm1UnhtLecQvTIAvXAR9rDRkv-YE/s1600/27304e253b6ce208_chicken-parm-main.jpg" /></a></div> Photo from: popsugar.com<br /> <br /> <br /> INGREDIENTS<br /> <br /> 2 chicken breasts<br /> 2 eggs, beaten<br /> 1 ball fresh mozzarella, thinly sliced<br /> 1 jar marinara sauce, heated<br /> Whole wheat pasta<br /> Fresh basil, for garnish<br /> <br /> For the breading:<br /> <br /> ½ cup panko bread crumbs<br /> ½ cup parmesan cheese<br /> 1 tablespoon basil<br /> ½ teaspoon garlic powder<br /> 2 teaspoons dried oregano<br /> ¼ teaspoon salt<br /> ¼ teaspoon black pepper<br /> <br /> <br /> INSTRUCTIONS<br /> <br /> 1. Preheat oven to 425°F/215°C.<br /> 2. In a medium bowl, combine the panko, parmesan cheese, basil, garlic powder, oregano, salt, and pepper.<br /> 3. Beat the 2 eggs in a shallow dish. Dredge the chicken in the egg wash, then coat with the bread crumb mixture.<br /> 4. Transfer the breaded chicken breasts to a greased roasting pan. Top the chicken with 2 small slices of mozzarella.<br /> 5. Bake for 20-25 min, until the cheese and bread crumbs have turned golden brown and the chicken is cooked through, or until it has reached an internal temperature of 165°F/73°C.<br /> 6. Serve with whole wheat spaghetti, marinara sauce, and a sprinkle of fresh basil.<br /> 7. Enjoy!<br /> <br /> <b><span style="background-color: white; font-family: "Lato Light"; font-size: 15px;">Ready to start your health and fitness journey? Join me for a challenge. </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; font-family: Lato; font-size: 13px; font-stretch: normal; line-height: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">Email</a><span style="background-color: white; font-family: "Lato Light"; font-size: 15px;"> me.</span></b>

Healthy Chicken Parmesan

10:27 AM

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Photo from: popsugar.com INGREDIENTS 2 chicken breasts 2 eggs, beaten 1 ball fresh mozzarella, thinly sliced 1 jar marinara sauce, heated Whole wheat pasta Fresh basil, for garnish For the breading: ½ cup panko bread crumbs ½ cup parmesan cheese 1 tablespoon basil ½ teaspoon garlic powder 2 teaspoons dried oregano ¼ teaspoon salt ¼ teasp

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Paleo Mocha Frappe

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAXU8QbpBupvRhKwQpIWVJGjRs7iGisQz9ezo1xUN6dR-v3CWWdFcJeXnMwApAXVH1pECAzxZwFEw3HgDSv591f0undPT76P3_GpojnjHh5nX7FeHJT6z835xyKsizqX-gcUSsqSa0UQAO/s1600/mocha_frappe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAXU8QbpBupvRhKwQpIWVJGjRs7iGisQz9ezo1xUN6dR-v3CWWdFcJeXnMwApAXVH1pECAzxZwFEw3HgDSv591f0undPT76P3_GpojnjHh5nX7FeHJT6z835xyKsizqX-gcUSsqSa0UQAO/s1600/mocha_frappe.jpg" /></a></div> <br /> <br /> <br /> This is a delicious thick, frosty mocha frappe made from simple, healthy ingredients! This is paleo, vegan, dairy-free and gluten!<br /> <br /> Ingredients:<br /> <br /> ½ cup cold coffee<br /> 4 medium bananas, sliced and frozen<br /> ½ cup unsweetened almond milk<br /> 1 tablespoon unsweetened cocoa powder<br /> <br /> Toppings<br /> Coconut whip, chocolate syrup and chocolate curls<br /> <br /> INSTRUCTIONS<br /> <br /> The night before, pour the coffee in an ice cube tray and place in the freezer.<br /> On the day you'll be making this recipe, add the bananas into the blender or food processor till it is nearly smooth or crumbly if you prefer it that way. Add in the almond milk. Blend again till mixture is smooth. Add coffee ice cubes. Blend it again and make sure you scrape on the sides. Add in cocoa powder, mix again.<br /> Pour into your preferred container, add the toppings of choice. Yum!<br /> <br /> <br /> Are you ready to start your health and fitness journey? Feel free to <a href="mailto:afitnurse@gmail.com" target="_blank">email </a>me.

Paleo Mocha Frappe

12:12 PM

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This is a delicious thick, frosty mocha frappe made from simple, healthy ingredients! This is paleo, vegan, dairy-free and gluten! Ingredients: ½ cup cold coffee 4 medium bananas, sliced and frozen ½ cup unsweetened almond milk 1 tablespoon unsweetened cocoa powder Toppings Coconut whip, chocolate syrup and chocolate curls INSTRUCTIONS T

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Healthy Chocolate Caramels

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6woGZWnh8SVF1WAI4qP9mgx8UAPvAI-RKDxcmSIjsJ-9WvQZSRmL4hIvIWnevF5z6JNZY5rdGUk70atWaIZwCXCEZZb8BV9DivWk1f8PzJ8PwskI_xowK9r7a1PQUfGyOCIMUYeIuUKQl/s1600/CaramelsReshoots1021-thumb-596x350-236597.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6woGZWnh8SVF1WAI4qP9mgx8UAPvAI-RKDxcmSIjsJ-9WvQZSRmL4hIvIWnevF5z6JNZY5rdGUk70atWaIZwCXCEZZb8BV9DivWk1f8PzJ8PwskI_xowK9r7a1PQUfGyOCIMUYeIuUKQl/s1600/CaramelsReshoots1021-thumb-596x350-236597.jpg" /></a></div> <br /> <br /> <br /> Ingredients:<br /> <br /> Caramel Center<br /> <br /> 12 medjool dates, pits removed<br /> ½ cup coconut oil, melted<br /> 1 ½ tablespoons tahini (both unhulled and hulled tahini work)<br /> ½ cup raw or organic honey (organic maple syrup would also work)<br /> 1 cup macadamias/almonds<br /> 1 teaspoon vanilla powder  <br /> 1/3 cup water<br /> Chocolate Coating<br /> <br /> 1/2 cup coconut oil<br /> 2 tablespoons organic maple syrup (raw or organic honey would also work)<br /> 1/2 cup raw cacao powder<br /> <br /> Instructions:<br /> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> Process caramel centre ingredients in a food processor or high speed blender until completely combined and smooth. You may need to add a little more water to help blend the ingredients. Pour mixture into a lined square baking tin and place into the freezer to set for at least 2 hours, preferably longer. This will ensure that they are easy to cut and coat in the chocolate.</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> To make the chocolate coating, melt the coconut oil in saucepan on low heat. Once melted, add the maple syrup (or honey), whisking until well combined. Then add the cacao powder, stirring well until well mixed through.</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> Take the caramels out of the freezer, dip each piece into the chocolate sauce and place on a wire rack on top of lined baking tray (make sure the tray fits in your freezer). Freeze until the chocolate has hardened (approximately 30 - 60 minutes). [Recipe from <a href="http://www.becomingness.com.au/" target="_blank">Becomingness</a> - thank you for the delicious recipe!]</div> <div style="text-align: justify;"> <br /></div> <div style="text-align: justify;"> Ready to start your health and fitness journey? Feel free to <a href="mailto:afitnurse@gmail.com" target="_blank">email</a> me.</div>

Healthy Chocolate Caramels

8:40 AM

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Ingredients: Caramel Center 12 medjool dates, pits removed ½ cup coconut oil, melted 1 ½ tablespoons tahini (both unhulled and hulled tahini work) ½ cup raw or organic honey (organic maple syrup would also work) 1 cup macadamias/almonds 1 teaspoon vanilla powder   1/3 cup water Chocolate Coating 1/2 cup coconut oil 2 tablespoons organic

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CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

<div class="separator" style="clear: both; text-align: center;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <em style="box-sizing: inherit;"><span style="box-sizing: inherit; font-weight: 700;">Core De Force Week one review & Meal Plan:</span> </em> So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody Leadership Event is that we get some pretty awesome perks like access to Core De Force before the rest of the world gets it!  Plus I even got a signed copy of Core De Force by the creators Joel Freeman and Jericho McMatthews.  They are former Les Mills instructors who have taken their love for fitness and MMA style workouts and have created a brand new workout for Team Beachbody called Core De Force.  It launches live on Monday October 31st and I’m pumped for you all to be able to experience it!</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I also got to experience Core De Force LIVE at the Leadership Event in Coronado!  There is nothing like the energy of a live workout with the creators Joel and Jericho!  Seriously it was incredible! </div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNsxUNNvFf3jFCLLRQgvoQWyHJIb-ClSo3zYQ5ZV4IMwE55f_EGGbRJpAgHjdBQV8bRiT7CVwdPTkBGWAPJP8iYcn5umtqAihiqZDKdv3X70FSTPEvbI1vs5ZnGxUFIRy-NCThynUUimd/s1600/14681829_10211246710069260_2093110928855220316_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXNsxUNNvFf3jFCLLRQgvoQWyHJIb-ClSo3zYQ5ZV4IMwE55f_EGGbRJpAgHjdBQV8bRiT7CVwdPTkBGWAPJP8iYcn5umtqAihiqZDKdv3X70FSTPEvbI1vs5ZnGxUFIRy-NCThynUUimd/s400/14681829_10211246710069260_2093110928855220316_n.jpg" title="" width="400" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/3ER4nDFbil4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/3ER4nDFbil4?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> If you want to check out all of the details on this program check out my blog post <a href="http://www.afitnurse.com/2016/10/what-is-core-de-force-beachbodys-newest.html" target="_blank">HERE</a>.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I don't know about you but, I needed to recommit to my health and fitness. All of the summer parties, travel, and extra chips and guac added up and I found myself 8 pounds heavier, my energy levels zapped, and those skinny jeans fitting snug around the waist.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> As an Elite coach I was able to get the Core de Force program last week at leadership and decided that enough was enough and I needed to follow one meal plan and one program. None of this bouncy around stuff. Not leaving my nutrition to chance. It was time that I followed the plan and commit.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkUDohweoWevhiBBxcCxnfbmF2zEOkHBlQ6gnjvxfRLuIv76DcIGLtPJsLNI-BtqvqUtgcWWdHHFLWCh4rCtKbeUu7PxEOLHHcrI6VMotXs2XUXS0IWQJd-XNdAzBtd3Es7AoB-Bs_XDeo/s1600/14925788_10211343420366957_1627872159780554679_n.jpg" imageanchor="1"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkUDohweoWevhiBBxcCxnfbmF2zEOkHBlQ6gnjvxfRLuIv76DcIGLtPJsLNI-BtqvqUtgcWWdHHFLWCh4rCtKbeUu7PxEOLHHcrI6VMotXs2XUXS0IWQJd-XNdAzBtd3Es7AoB-Bs_XDeo/s400/14925788_10211343420366957_1627872159780554679_n.jpg" title="" width="400" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="color: grey;"> </span>I spent some time  going through the nutrition guide, the program manual, the workouts and I created a game plan for myself.  What I love most is that the program walks you through exactly what you need to eat, what your customized calorie bracket is and then helps you to stay on track by giving you recipes and tips for success.  I also love that it comes with a customized workout calendar that totally takes the guesswork out of what workouts to do on which days!  You literally check off the boxes, follow the program from start to finish, crush it and get a total body transformation!  I’m game… how about you!</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/xVuXwMQVbWE/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/xVuXwMQVbWE?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> When it comes to having success with any program a huge part is your nutrition.  I wanted to take some time today to really walk you through the nutrition and what I am going to be eating.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> There are 4 potential plans that you can fall into {Plan A, B, C or D}</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> First, you figure out your calorie target.</div> <ol style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px;"> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;"> What is your current weight then multiply that by 11 and that is your calorie starting point.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You take your calorie starting point and you add 400 calories because that is what you will burn with each workout and that gives you your maintenance calories.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Then, take your maintenance calories and subtract 750 calories to give you a deficit and that is your calorie target.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">Then figure out which category you fit into based on that number!</li> </ol> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Once you know your plan for calories you can check out how many servings of each container you get to eat per day.  Yes Core De Force uses the portion container system or it gives you the measurements for  each one as well.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <em style="box-sizing: inherit;"><span style="box-sizing: inherit; font-weight: 700;">I fall into the lowest bracket which is Plan A which means I get to eat:</span></em></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 3 servings of veggies per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 fruit servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 4 protein servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 carb servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 1 healthy fat serving per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 1 seeds and dressings serving per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> 2 oils, nut butter servings per day</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> This eating plan is all about a balanced approach to nutrition with each plan working out to be about 40% carbs, 30% proteins and 30% fats.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> So now it’s time to create a plan to follow:</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">So for a sample of a days eating:</span></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Breakfast:  Plain Greek Yogurt with berries (1 red and 1 purple)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Mid Morning Snack:  Ezekiel Toast with 1 tsp of almond butter (1yellow and 1 spoon)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Lunch:  Steak salad with Mango Lime Dressing (2 green, 1 purple, 1 red, 1 orange, 1 blue)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Afternoon Snack:  Shakeology with 1 tsp of almond butter (1 red, 1 spoon)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Dinner:  Grilled Tilapia, steamed green beans, and a baked sweet potato (1 red, 1 green, 1 yellow)</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I eat a paleo diet so please be aware that my meal plan is paleo friendly and grains have been eliminated.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;"></span></div> <br /> <hr style="background-color: white; box-sizing: content-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; height: 0px;" /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbv07wtlfrQsOJ_YfqLVsiVqvV7kPRBLAQmO38awZJTN2V5Dz8lZhtApC39opT0dfZ3LR9otExzfJ0sJuWom9ggODGEv4u-Vrl_GZUdji2RSuP2lLw14KSR4JP6_lD-JoO-NcViNja-ifJ/s1600/core+de+force+meal+plan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbv07wtlfrQsOJ_YfqLVsiVqvV7kPRBLAQmO38awZJTN2V5Dz8lZhtApC39opT0dfZ3LR9otExzfJ0sJuWom9ggODGEv4u-Vrl_GZUdji2RSuP2lLw14KSR4JP6_lD-JoO-NcViNja-ifJ/s640/core+de+force+meal+plan.jpg" title="" width="640" /></a></div> <div> <br /></div> <div> <br /></div> <div> <br /></div> <div> <div style="margin-bottom: 6px;"> I took my one week progress photos of core de Force. Talk about an eye opening experience. <span class="_4ay8 _3kkw" style="font-size: 16px; vertical-align: middle;">🙈</span></div> <div style="margin-bottom: 6px; margin-top: 6px;"> First I can't belief how off course I got in my fitness journey.</div> <div style="margin-bottom: 6px; margin-top: 6px;"> The summer drinks, monthly travel, and chips + guacamole added up and I was feeling like crap.</div> <div class="text_exposed_show" style="display: inline;"> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px;"> I found myself 8 pounds heavier then I like with lower energy and my jeans fitting snug on my waist.</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> I knew I had to recommit and I had to just follow one fitness and meal plan.</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> For one week I have followed this plan to a T. I have been eating just my simple whole food meal plan, drinking my superfoods, getting in a gallon of water, and pressing play for 30 minutes a day!!</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> Guys, this program is legit. The Bloat is gone and my core is sore daily!! OFFICIALLY DOWN 3 pounds in the FIRST WEEK and 5 inches!!!!</div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiIWYeQemej4KOSRgPLiNJIhXGDDSb12sdMuK5u-M7fJpAYO9w7QGUMnEvhxqxVsIrNz7efnOKfvB0NPMr2uMy2nCIs3Iq5EkUBczdwrx20MaRx4ZrIuQMY7RbZCIjCq9epLRIVBoO_iy/s1600/IMG_1356.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Alyssa Schomaker, beachbody elite coach, Core de force, core de force meal plan, core de force nutrition, core de force one week results, core de force results" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuiIWYeQemej4KOSRgPLiNJIhXGDDSb12sdMuK5u-M7fJpAYO9w7QGUMnEvhxqxVsIrNz7efnOKfvB0NPMr2uMy2nCIs3Iq5EkUBczdwrx20MaRx4ZrIuQMY7RbZCIjCq9epLRIVBoO_iy/s320/IMG_1356.PNG" title="" width="320" /></a></div> <div style="background-color: white; color: #1d2129; font-family: Helvetica, Arial, sans-serif; font-size: 14px; margin-bottom: 6px; margin-top: 6px;"> <br /></div> <div> <br /></div> </div> </div> <div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> My favorite part about the fitness programs is walking people through the nutrition plan.  So join me in my <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">Core De Force Exclusive Coach Test Group</a> to get results and mentoring 1:1 from me!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Once you have your meal plan together it’s time to press play!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> The best part about the program is the fact that it outlines very very specifically what workout to do on which days.  You can check off the box to keep yourself on track.  Today was MMA speed and tomorrow is Dynamic Strength!  I am pumped for this workout and to see how the end result is!  I really hope you join me because it is going to be a blast!</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Do you want to join me??</div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;"> Get into my exclusive coach test group <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">now</a>! </div> <div style="box-sizing: inherit; font-size: 1rem; line-height: 1.8; margin-bottom: 1.25rem;">  ***Note you cannot already be a coach or customer on another team.  This is only for new or existing customers/coaches!  Thank you for respecting that request</div> <div class="gf_browser_chrome gform_wrapper" id="gform_wrapper_4" style="border-top: 1px solid rgb(202, 202, 202); box-sizing: inherit; margin: 2.5rem 0px 16px; max-width: 100%; overflow: inherit; padding-top: 2.5rem;"> <form action="http://melaniemitro.com/2016/10/core-de-force-day-1-workout-meal-plan/" enctype="multipart/form-data" id="gform_4" method="post" style="box-sizing: border-box;"> <div class="gform_heading" style="background-color: white; box-sizing: border-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; margin-bottom: 18px; width: 872px;"> <div> <br /></div> <span class="gform_description" style="box-sizing: border-box; display: block; line-height: 1.8; margin-bottom: 32px; text-align: center; width: calc(100% - 16px);"></span></div> <div class="gform_body" style="background-color: white; box-sizing: border-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px;"> <ul class="gform_fields top_label form_sublabel_below description_below" id="gform_fields_4" style="box-sizing: border-box; list-style-type: none; margin: 0px; overflow: visible; padding: 0px;"></ul> </div> </form> </div> </div>

CORE DE FORCE WEEK ONE RESULTS and MEAL PLAN

1:16 PM

Core De Force Week one review & Meal Plan:  So one of the HUGE perks of being an Elite Coach and attending the 2016 Team Beachbody Leadership Event is that we get some pretty awesome perks like access to Core De Force before the rest of the world gets it!  Plus I even got a signed copy of Core De Force by the creators Joel Freeman and Je

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Autumn Calabrese Country Heat Launch

<h2 class="seochange" style="background-color: white; box-sizing: border-box; color: #4d8e68; font-family: "Covered By Your Grace"; font-size: 44px; font-weight: 400; line-height: 1.2; margin-bottom: 12.5px; margin-top: 0px; text-transform: uppercase;"> COUNTRY HEAT IS going to Revolutionize Fitness.</h2> <div> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://alyssaschomaker.wufoo.com/forms/country-heat-test-group-application/" target="_blank"><img alt="." border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWHXxsyjYnHPioq_rYY-cFUKqh0mJdhr6c8cS20T7p2skD4JbFZZ9pE6F-9xzmpnlO38sib738d0QMHQj-5WO7nZyiOzHLOaO80zuAsB52iCTk4fPXmXOKDCdCejXjokvkTy3dyHqBdv2j/s640/Screen+Shot+2016-07-16+at+11.04.59+AM.png" title="" width="640" /></a></div> <div> <br /></div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> Finally, a high-energy, easy-to-follow, low-impact, country dance-inspired fitness program that so totally fires up the fun—you won’t even feel like you’re working out! 30 minutes of nonstop dancing to reshape your body, melt off the weight, and tone and tighten everything from your booty to your legs, shoulders, and arms…all in just 30 days!</div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody> <tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEISoZEyBKtU9bCkr5b6RJYxCaIcqQOEyeOwXUiD-l4rnRjbadOi1O20sjyB8J8wpQvGAeMkxtkWKvx1vuKaMVhe0KdHrBQtvEttwRXN1SuIrUFpPe_miI7rl8eJKXcE2D8BAdwwrGtmNI/s1600/12357055_1081899085193583_6454358402567166725_o.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEISoZEyBKtU9bCkr5b6RJYxCaIcqQOEyeOwXUiD-l4rnRjbadOi1O20sjyB8J8wpQvGAeMkxtkWKvx1vuKaMVhe0KdHrBQtvEttwRXN1SuIrUFpPe_miI7rl8eJKXcE2D8BAdwwrGtmNI/s320/12357055_1081899085193583_6454358402567166725_o.jpg" width="213" /></a></td></tr> <tr><td class="tr-caption" style="text-align: center;">Autumn and I in Pittsburgh</td></tr> </tbody></table> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <br /></div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> There are no complicated moves, no weights or equipment—just follow along and you’ll be dancing yourself lean. From one non dancing mom to another, I was even able to keep up!!! And since every move is set to great country music, you’ll be having so much fun, you won’t even notice that you’re toning your body and dripping in sweat! The country songs are upbeat and fun; here is the list:</div> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody> <tr><td style="text-align: center;"><br /></td></tr> <tr><td class="tr-caption" style="text-align: center;">Music Playlist</td></tr> </tbody></table> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <br /> <a href="http://i1.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/36ea51bb70adb1080abff31e38e2b3be.jpg" style="background: linear-gradient(to top, rgb(255, 255, 255) 50%, rgb(211, 72, 54) 50%) 0px 100% / 2px 2px repeat-x; box-sizing: border-box; color: #333333; text-decoration: none; text-shadow: rgb(255, 255, 255) 2px 0px, rgb(255, 255, 255) 0px 2px, rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) 0px -2px; transition: all 0.1s ease-in-out;"><img alt="36ea51bb70adb1080abff31e38e2b3be" class="size-medium wp-image-1300 aligncenter" height="300" scale="2" sizes="(max-width: 254px) 100vw, 254px" src="http://i1.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/36ea51bb70adb1080abff31e38e2b3be.jpg?zoom=2&resize=254%2C300" src-orig="http://i1.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/36ea51bb70adb1080abff31e38e2b3be.jpg?resize=254%2C300" srcset="http://i1.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/36ea51bb70adb1080abff31e38e2b3be.jpg?resize=254%2C300 254w, http://i1.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/36ea51bb70adb1080abff31e38e2b3be.jpg?w=564 564w" style="border: 0px; box-sizing: border-box; clear: both; display: block; height: auto; margin-left: auto; margin-right: auto; max-width: 100%; vertical-align: middle;" width="254" /></a><strong style="box-sizing: border-box;">Autumn Calabrese</strong> is a celebrity fitness trainer, professionally trained dancer, and working mom.  This new dance workout is guaranteed to turn up the fun—and melt away the fat!</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <a href="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/448b958d5190ae7dbc29c11c09706655.jpg" style="background: linear-gradient(to top, rgb(255, 255, 255) 50%, rgb(211, 72, 54) 50%) 0px 100% / 2px 2px repeat-x; box-sizing: border-box; color: #333333; text-decoration: none; text-shadow: rgb(255, 255, 255) 2px 0px, rgb(255, 255, 255) 0px 2px, rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) 0px -2px; transition: all 0.1s ease-in-out;"><img alt="448b958d5190ae7dbc29c11c09706655" class="size-medium wp-image-1302 alignleft" height="206" scale="2" sizes="(max-width: 300px) 100vw, 300px" src="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/448b958d5190ae7dbc29c11c09706655.jpg?zoom=2&resize=300%2C206" src-orig="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/448b958d5190ae7dbc29c11c09706655.jpg?resize=300%2C206" srcset="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/448b958d5190ae7dbc29c11c09706655.jpg?resize=300%2C206 300w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/448b958d5190ae7dbc29c11c09706655.jpg?w=564 564w" style="border: 0px; box-sizing: border-box; display: inline; float: left; height: auto; margin: 0px 30px 30px 0px; max-width: 100%; vertical-align: middle;" width="300" /></a>Take your passion for country music and bring it to the dance floor, while you follow a low-impact dance workout that’s so easy to follow, anyone can do it. Country Heat is the perfect workout for anyone who is ready to tone up and make working out fun again.  It’s easy to learn and follow — anyone can jump right in without missing a beat. Each routine is infused with energy and fun.</div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-nlV4w2o8y_2ly44uKggu1W5UlpBV-VsVAh2C7L-zSSGR0TTuToowmFzFnbOjs9YgvlkEueIiW6vTQfP4apXELKQjP4n6eLrC7SYfi1X37PuFMUKf4F_A7Ppj6qqpWSEoLUROGbAd4ODg/s1600/Screen+Shot+2016-07-16+at+12.50.50+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="country heat, Autumn Calabrese, Country heat launch, Dance Fitness programs, Alyssa Schomaker, Top Beachbody coach, A fit nurse" border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-nlV4w2o8y_2ly44uKggu1W5UlpBV-VsVAh2C7L-zSSGR0TTuToowmFzFnbOjs9YgvlkEueIiW6vTQfP4apXELKQjP4n6eLrC7SYfi1X37PuFMUKf4F_A7Ppj6qqpWSEoLUROGbAd4ODg/s320/Screen+Shot+2016-07-16+at+12.50.50+PM.png" title="" width="320" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <br /></div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> The Country Heat program includes five dance workouts, one full-body dance- conditioning workout, a quick-start guide, a 30-day calendar, a nutrition guide with 7-piece portion-control containers  cup, plus a bonus line dance workout. </div> <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody> <tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOi9jWDPXt0EEXNYddeIZAc-C9EQfSSUHMlsPV2EYVZRQ8R7R1GsLI9Gbj4b8T4P7PKF8M_JGuxrrZ4ekAOnftmC3-hSYpjGls4T3WH0Weq2G2Iyzsg0SHCGALUgZdWGJWS0MNbys9DhdX/s1600/Screen+Shot+2016-07-16+at+12.36.59+PM.png" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="country heat, Autumn Calabrese, Country heat launch, Dance Fitness programs, Alyssa Schomaker, Top Beachbody coach, A fit nurse" border="0" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOi9jWDPXt0EEXNYddeIZAc-C9EQfSSUHMlsPV2EYVZRQ8R7R1GsLI9Gbj4b8T4P7PKF8M_JGuxrrZ4ekAOnftmC3-hSYpjGls4T3WH0Weq2G2Iyzsg0SHCGALUgZdWGJWS0MNbys9DhdX/s320/Screen+Shot+2016-07-16+at+12.36.59+PM.png" title="" width="320" /></a></td></tr> <tr><td class="tr-caption" style="text-align: center;">Simple Nutrition plan</td></tr> </tbody></table> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> No equipment is required. The whole program, from the workouts to the music to the nutrition, is designed to be so simple that anyone can do it, and so much fun that everyone will want to.</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> The transformations I have seen with this program have been incredible.  check out a couple friends who were in the challenge group and be INSPIRED:</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> This is<strong style="box-sizing: border-box;"> JATANA’S STORY</strong>:</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <span style="text-align: center;">“Now how the heck did I let myself go???????</span></div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <span class="text_exposed_show" style="box-sizing: border-box;">Was I working out??? YES!<br style="box-sizing: border-box;" />Was I following the meal plan exactly, NO!<br style="box-sizing: border-box;" />Was I having too much wine with Josh gone for 2 weeks, YES!!!<a href="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg" style="background: linear-gradient(to top, rgb(255, 255, 255) 50%, rgb(211, 72, 54) 50%) 0px 100% / 2px 2px repeat-x; box-sizing: border-box; color: #333333; text-decoration: none; text-shadow: rgb(255, 255, 255) 2px 0px, rgb(255, 255, 255) 0px 2px, rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) 0px -2px; transition: all 0.1s ease-in-out;"><img alt="13432451_10210045333631701_3833282665039894348_n" class="aligncenter wp-image-1303 size-full" height="622" scale="2" sizes="(max-width: 960px) 100vw, 960px" src="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg?zoom=2&resize=960%2C960" src-orig="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg?resize=960%2C960" srcset="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg?w=960 960w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg?resize=150%2C150 150w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg?resize=300%2C300 300w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13432451_10210045333631701_3833282665039894348_n.jpg?resize=768%2C768 768w" style="border: 0px; box-sizing: border-box; clear: both; display: block; height: auto; margin-left: auto; margin-right: auto; max-width: 100%; vertical-align: middle;" width="622" /></a></span>Meal planning, portion control, ACCOUNTABILITY, and great works is what ya need!!!!! I sometimes loose my grip, and i think wine and mmmmm ice cream are the main issue in my day 1 pic</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> Drop the mic…. I just proved it!”</div> <div class="pts fbPhotoProductsTagList" id="fbPhotoSnowliftProductsTagList" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px;"> And another one, equally impressive by my girl Lori:</div> <div class="pts fbPhotoProductsTagList" id="fbPhotoSnowliftProductsTagList" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px;"> <br /></div> <div class="pts fbPhotoProductsTagList" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px;"> </div> <div class="pts fbPhotoProductsTagList" style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px;"> <a href="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg" style="background: linear-gradient(to top, rgb(255, 255, 255) 50%, rgb(211, 72, 54) 50%) 0px 0% / 2px 2px repeat-x; box-sizing: border-box; color: #333333; text-decoration: none; text-shadow: rgb(255, 255, 255) 2px 0px, rgb(255, 255, 255) 0px 2px, rgb(255, 255, 255) -2px 0px, rgb(255, 255, 255) 0px -2px; transition: all 0.1s ease-in-out;"><img alt="13434875_10210029598638336_4625004697220905237_n" class="aligncenter wp-image-1304 size-full" height="622" scale="2" sizes="(max-width: 960px) 100vw, 960px" src="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg?zoom=2&resize=960%2C960" src-orig="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg?resize=960%2C960" srcset="http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg?w=960 960w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg?resize=150%2C150 150w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg?resize=300%2C300 300w, http://i0.wp.com/www.lyfecatalyst.com/wp-content/uploads/2016/06/13434875_10210029598638336_4625004697220905237_n.jpg?resize=768%2C768 768w" style="border: 0px; box-sizing: border-box; clear: both; display: block; height: auto; margin-left: auto; margin-right: auto; max-width: 100%; vertical-align: middle;" width="622" /></a>I was hesitant about sharing this pic, as quite honestly I’m so embarrassed that I let it get back to this point from where I was, but after the suggestions from our Test group to do so… got the courage to do tonight.</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> Over the last 2 years I had gained back all the weight I had lost, and had been hiding it pretty well. I was honored to have been selected as part of the test group that began the week after the cruise. I had to try out for it, and keep it all a secret up until the new coach test group was created. We will finish the 3rd round of the program this week.</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> I went into this not excited about the program, but was desperate to make myself do something to commit and change, but what I’ve found is something even bigger. I not only LOVE this workout program, and from someone that doesn’t like country music or dancing was huge…but its changed me as a person, my mindset, my confidence, and my shyness as well as odd as it may sound.</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> In the last 3 months, and being one of the ‘smaller’ test group members of my group (their results have been WAY more) Ive lost 28lbs, and gone down from a 12 to a 4/6.</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> Just saying – even if you never thought youd try this program out, just do it.. just do it for the 30 days, and if not for you, but for the person thats just like me that you can share it with and change their life – its fun, its low impact with tons of movement to burn calories, it makes you sweat, and its works!!. <i class="_3kkw _4-k1" style="box-sizing: border-box;">❤</i>”</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> Alexis was part of the test group as well and this is what she has to say:</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95gmzKiVQQRTJGb_H-mROtA1FSOUNWaF5noC3fWJv_uniPfv_O5W0r_Muq9_LntRDG0kyhr7o-sgpr5D78CsIKZiuJ-f-rMmJFZxphakDCzziBjcLFC2V48a17zJxDyjkrpwztuilynqd/s1600/13439199_10210187945440806_3958415998680931913_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh95gmzKiVQQRTJGb_H-mROtA1FSOUNWaF5noC3fWJv_uniPfv_O5W0r_Muq9_LntRDG0kyhr7o-sgpr5D78CsIKZiuJ-f-rMmJFZxphakDCzziBjcLFC2V48a17zJxDyjkrpwztuilynqd/s400/13439199_10210187945440806_3958415998680931913_n.jpg" width="400" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> <br /></div> <div class="text_exposed_root text_exposed" id="id_578a641dedee77d98969488" style="display: inline;"> <span style="font-family: "verdana" , sans-serif;">Hey guys!!! Another skeptic turned Country Heat fan;) Down 9 pounds and 18 INCHES!!!!!<br /><br />I grew up as a dancer & used to compete as a hip hop dancer. I'm a hip hop/rap girl at heart. When I was asked to do the test group, I was mostly concerned about the "country" aspect. Line dancing? Me? Lol. Turns out, this is much more of an dance fitness program TO country music. I have now fallen in love with<span class="text_exposed_show" style="display: inline;"> the country music (Autumn picked great, up to date popular songs) & the program is VERY effective from a fitness standpoint! Honestly, it left me dripping in sweat and SORE. Plus, she added in an additional "dance conditioning" workout that includes squats, lunges, dips, push-ups and A TON of core!! After gaining over 10 pounds in this last year & "losing my way" on my fitness journey - Country Heat came to the rescue!!!!<br /><br />-9 pounds<br />-18 inches</span></span></div> <div class="pts fbPhotoProductsTagList" id="fbPhotoSnowliftProductsTagList" style="-webkit-text-stroke-width: 0px; background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 16.08px; orphans: auto; padding-top: 5px; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 1; word-spacing: 0px;"> <br /></div> <div class="pts fbPhotoLegacyTagList" id="fbPhotoSnowliftLegacyTagList" style="-webkit-text-stroke-width: 0px; background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 16.08px; orphans: auto; padding-top: 5px; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 1; word-spacing: 0px;"> <div> </div> </div> <div class="mvm fbPhotosPhotoOwnerButtons stat_elem" id="fbPhotoSnowliftOwnerButtons" style="background-color: white; color: #1d2129; font-family: helvetica, arial, sans-serif; font-size: 12px; line-height: 20px; margin-bottom: 10px; margin-top: 10px;"> <div class="_51xa _3-8m _3-90" id="photosTruncatingUIButtonGroup" style="display: inline-block; margin-bottom: 4px; margin-right: 8px; margin-top: 4px; vertical-align: middle; white-space: nowrap;"> </div> </div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> If you want to know the second it comes out, and join my TEST group where myself and others will be doing Country Heat for the first time, then Apply <a href="https://alyssaschomaker.wufoo.com/forms/country-heat-test-group-application/" target="_blank">HERE</a>  I will personally help support and motivate you so that you get the BEST results from this program!  I will supply you the tools and information to make this your most productive AND FUN 30 days of  your summer!</div> <div style="background-color: white; box-sizing: border-box; color: #333333; font-family: "PT Serif", serif; font-size: 18px; line-height: 30px; margin-bottom: 30px;"> And if you are too excited to wait and are ready to try it immediately, sign up for the 30 days FREE Beachbody On Demand <a href="http://teambeachbody.com/signup/-/signup/free?referringRepId=370282" target="_blank">HERE</a>, where you can have access to hundreds of workouts recipe guides, and so much more as well as this <a href="https://www.facebook.com/events/1730288580578645/" target="_blank">LIVE EVENT PAGE</a> where we will be counting down the days til the launch!<br /> <br /> <br /></div> <iframe allowtransparency="true" frameborder="0" height="1322" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/rxfn0341dp2jal/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/rxfn0341dp2jal/">Fill out my Wufoo form!</a></iframe>

Autumn Calabrese Country Heat Launch

1:00 PM

COUNTRY HEAT IS going to Revolutionize Fitness. Finally, a high-energy, easy-to-follow, low-impact, country dance-inspired fitness program that so totally fires up the fun—you won’t even feel like you’re working out! 30 minutes of nonstop dancing to reshape your body, melt off the weight, and tone and tighten everything from your booty t

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Frozen Blueberry Yogurt Bites

<br /> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgReLuy-hb1GyN0bl_YiD-jY-a1qjgzOzCoZHRjtLwIceq7RR07VGPzUq61KhWFsypB5rIEoHZX4u8JjmwyeR_c-k-EDWRhLqhBwejRYd6wWkzrxsH-aEBtUkJ133PbGwNBK99201nzYfvN/s1600/Frozen+Blueberry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgReLuy-hb1GyN0bl_YiD-jY-a1qjgzOzCoZHRjtLwIceq7RR07VGPzUq61KhWFsypB5rIEoHZX4u8JjmwyeR_c-k-EDWRhLqhBwejRYd6wWkzrxsH-aEBtUkJ133PbGwNBK99201nzYfvN/s1600/Frozen+Blueberry.jpg" /></a></div> <br /> <br /> <span style="font-family: Verdana, sans-serif;">These are better than ice cream! ;)</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Ingredients:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">1 pint container blueberries (about 125 blueberries)</span><br /> <span style="font-family: Verdana, sans-serif;">1 cup vanilla, nonfat Greek yogurt</span><br /> <span style="font-family: Verdana, sans-serif;">1 tablespoon stevia (or your favorite sugar substitute)</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Instructions:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Line a baking sheet with parchment paper mat, and set aside.</span><br /> <span style="font-family: Verdana, sans-serif;">In a medium mixing bowl, stir together the yogurt and sweetener.</span><br /> <span style="font-family: Verdana, sans-serif;">Working in 2 batches, gently fold in the blueberries to coat in the yogurt. Scoop them up with a fork and tap the excess yogurt off.</span><br /> <span style="font-family: Verdana, sans-serif;">Place the blueberries on the baking sheet, being careful not to have them touch.</span><br /> <span style="font-family: Verdana, sans-serif;">Freeze the baking sheet until the blueberries are completely frozen, about 1 hour.</span><br /> <span style="font-family: Verdana, sans-serif;">Store leftovers in an airtight container in the freezer.</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">I</span><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">f you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me</a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 27px; margin: 0px; outline: none 0px; padding: 0px; text-rendering: optimizeLegibility;">! I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

Frozen Blueberry Yogurt Bites

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These are better than ice cream! ;) Ingredients: 1 pint container blueberries (about 125 blueberries) 1 cup vanilla, nonfat Greek yogurt 1 tablespoon stevia (or your favorite sugar substitute) Instructions: Line a baking sheet with parchment paper mat, and set aside. In a medium mixing bowl, stir together the yogurt and sweetener. Workin

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