A Fit Nurse: shakeology

Showing posts with label shakeology. Show all posts

Posted by Alyssa Schomaker / Sunday, December 18, 2016 / No comments / Alyssa schomaker , beachbody , beachbody eggnog , beachbody elite , beachbody recipes , chocolate eggnog , clean eating recipes , Eggnog , eggnog shakeology , health , healthy eggnog , Recipes , shakeology

Chocolate Eggnog

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxTuTVRRpsmG1Q-h1c0PghP9lvbTTtA0U-wW2DXp59ai6fy_5tcLMITtXvI8cPG45UAmwwg5JO4sYb50etZK07jAjZzQuZgmCcrX_jHwAo3eka3I4Vr4Bi24pKNJNVgfI3sCjNCuSOehz4/s1600/hot-chocolate-eggnog-large.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxTuTVRRpsmG1Q-h1c0PghP9lvbTTtA0U-wW2DXp59ai6fy_5tcLMITtXvI8cPG45UAmwwg5JO4sYb50etZK07jAjZzQuZgmCcrX_jHwAo3eka3I4Vr4Bi24pKNJNVgfI3sCjNCuSOehz4/s1600/hot-chocolate-eggnog-large.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Go ahead and indulge yourself with an eggnog this Christmas. Guilt-Free. This Beachbody version is the best! Try it out. </span><br />
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<b><span style="font-family: Verdana, sans-serif;">Ingredients</span></b><br />
<span style="font-family: Verdana, sans-serif;">1 cup unsweetened almond milk</span><br />
<span style="font-family: Verdana, sans-serif;">1 cup ice</span><br />
<span style="font-family: Verdana, sans-serif;">1 scoop Chocolate Shakeology</span><br />
<span style="font-family: Verdana, sans-serif;">½ tsp. ground allspice</span><br />
<span style="font-family: Verdana, sans-serif;">1 tsp. pure rum extract</span><br />
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<b><span style="font-family: Verdana, sans-serif;">Instructions</span></b><br />
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<span style="font-family: Verdana, sans-serif;">Place almond milk, ice, Shakeology, allspice, and extract ice in blender; cover. Blend until smooth.</span><br />
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<span style="font-family: Verdana, sans-serif;">Are you ready to start your health and fitness journey this 2017? </span><br />
<span style="font-family: Verdana, sans-serif;"><a href="mailto:afitnurse@gmail.com" target="_blank">Email</a> me and let's have a chat!</span>

Alyssa schomaker, beachbody, beachbody eggnog, beachbody elite, beachbody recipes, chocolate eggnog, clean eating recipes, Eggnog, eggnog shakeology, health, healthy eggnog, Recipes, shakeology

Chocolate Eggnog

Go ahead and indulge yourself with an eggnog this Christmas. Guilt-Free. This Beachbody version is the best! Try it out. Ingredients...

Posted by Alyssa Schomaker / Monday, February 16, 2015 / No comments / 10 clean snacks nurses , A fit nurse , almonds , Alyssa schomaker , Beachbody top coach , cheese stick , hard boiled eggs , meatloaf muffins , No bake protein balls , popcorn , protein bars , shakeology , veggies and hummus

My top 10 clean, healthy snacks for nurses

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<span style="color: #444444; font-family: Verdana, sans-serif;">Hello there everyone! Hope that you are having a wonderful wintery Day! My third child was sick all night so, you know what that means... no sleep for this mama. Poor baby! Then my nanny's jeep stalled in the middle of the school drop off line so I have been riding solo today, with mama duties intertwined into my busy day!</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">We are al safe and surviving and that is what matters most. I love my profession because it is so flexible. What could be a complete disaster for most is a day that I just soak it in and spend it with my littles. </span><span style="color: #444444; font-family: Verdana, sans-serif;">Life is to short not too! Baby C. woke up from her nap and just as I was wrapping up some of my work for the day!</span><span style="color: #444444; font-family: Verdana, sans-serif;">I get emails asking me a lot what are some good healthy snacks that nurses/ shift workers can bring to work that are healthy and easy to grab for long busy shifts. I know that it is not always easy. I understand the obstacles that you face daily and I wanted to give you my top 10 clean snacks that will provide you energy during your busy shifts.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">1. Almonds.</span></h4>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="background-color: white;">Awesome article stating the incredible benefits of almonds that you can read <a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20">HERE.</a> To some it up for you....Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. </span>In addition to their cholesterol-lowering effects, almonds' ability to Vitamin reduce heart disease risk may also be partly due to the antioxidant action of the  found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.<br /><span style="background-color: white;"><span style="line-height: 22px;">I dont know about you but, when I am faced with a large chunk of cheese it is very difficult for me to stick to one ounce. I have recently found out i am lactose intolerant but, these are still one of those things that I love... so on occasion i will still sneak one. </span></span><br /><i>90 calories, 4.5 g fat, 1.0 g carbohydrates, 10.0 protein, 0 g fiber, 190 mg sodium, </i></span><br />
<span style="color: #444444; font-family: Verdana, sans-serif;">In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of </span><a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75" style="font-family: Verdana, sans-serif;">magnesium</a><span style="color: #444444; font-family: Verdana, sans-serif;"> plus 162 mg of </span><a href="http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90" style="font-family: Verdana, sans-serif;">potassium</a><span style="color: #444444; font-family: Verdana, sans-serif;">.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">2. Hard Boiled eggs.</span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEV11i1Mn9A0Qxy5YzAHYi9EqjXGLNb2ammszoTlF9w0O2iAfepTRYjGUoqmn3pbDTVAgm1lEdgE20GOomh4yjpGR6Gk9tQQ_f06QK4oKqLb1OgY6hMspoCzl6r0EwUcAi-_ZsiJm2L2jk/s1600/eggs.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: Verdana, sans-serif;"><img border="0" height="418" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEV11i1Mn9A0Qxy5YzAHYi9EqjXGLNb2ammszoTlF9w0O2iAfepTRYjGUoqmn3pbDTVAgm1lEdgE20GOomh4yjpGR6Gk9tQQ_f06QK4oKqLb1OgY6hMspoCzl6r0EwUcAi-_ZsiJm2L2jk/s1600/eggs.jpeg" width="640" /></span></a></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Hardboiled eggs are my favorite go to snack. I boil up a dozen of them 2x/week for my family and they are a house hold favorite.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Eggs are protein packed powerhouse. <span style="background-color: white; line-height: 22px;">One large egg supplies 6g of high quality protein and a large variety of essential nutrients. </span><span style="background-color: white; line-height: 22px;"> </span><span style="background-color: white; line-height: 22px;">Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements.</span><span style="background-color: white; line-height: 22px;"> </span><span style="background-color: white; line-height: 22px;">Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement. </span><span style="background-color: white; line-height: 22px;">Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health.</span></span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;">3. Popcorn</span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXEq0BvIj1AydFiMPnGxeowpHlj5CO9nfmufqLNELrLUBONPIX7Ugh_Zli5UsDPdYvjAuB6YX_CbUVoTTB9Z7BFsPHI4pJ-9SYW9qtiRdFX3TilQYSHjRB8pIl6Rn1-43elZovXQ_OSx4n/s1600/popcorn.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: Verdana, sans-serif;"><img border="0" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXEq0BvIj1AydFiMPnGxeowpHlj5CO9nfmufqLNELrLUBONPIX7Ugh_Zli5UsDPdYvjAuB6YX_CbUVoTTB9Z7BFsPHI4pJ-9SYW9qtiRdFX3TilQYSHjRB8pIl6Rn1-43elZovXQ_OSx4n/s1600/popcorn.jpeg" width="640" /></span></a></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;">Popcorn may feel like it is only designated to comfy nights on the couch or visits to your local movie theater but, depending on how it is prepared it can be a healthy, quick snack on the go.</span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif;">Popcorn is a “whole grain,” which means it’s a good source of dietary fiber. In fact, 1 cup has 1.3 grams of fiber. Grains are comparable in concentration of antioxidants to fruit and vegetables. </span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: #f3f4f4;"> Plus, I</span><span style="background-color: white;">t’s sugar free, fat free, gluten free  and low in calories. </span></span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif;">Just 31 calories for 1 cup air popped popcorn!</span></div>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif;">4. Jamie Eason's Turkey meatloaf muffins</span></h4>
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;">These delicious little morsels are weekly staple in my house. I literally live on these most days. I make two dozen of these a week. Pair them with some yellow mustard. Super convenient and 11 grams of protein per serving! Pop them into a baggie and you have an easy snack at work that will keep you satisfied.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 22px;">Here is the link to the recipe. These are a must make item.</span></span><br />
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<span style="background-color: white; color: #444444; font-family: Verdana, sans-serif; line-height: 22px;"><a href="http://www.afitnurse.com/2013/03/jamie-eason-turkey-muffins.html">click here</a></span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">5. Mozzarella Cheese sticks</span></h4>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBNAFyBd0mxL1JKmrHxsAO7usP9DwdoYbyB2i2zw3pNRvU_2XgPwJmHZxaBYtuBJ7Cw5K9FqTYA1hcbjEhzI4hx0eN2GACjFg4udh9r9u1OrmTvfC5OAflen9j5gWwly90R-dgQbFR97SK/s1600/cheese.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBNAFyBd0mxL1JKmrHxsAO7usP9DwdoYbyB2i2zw3pNRvU_2XgPwJmHZxaBYtuBJ7Cw5K9FqTYA1hcbjEhzI4hx0eN2GACjFg4udh9r9u1OrmTvfC5OAflen9j5gWwly90R-dgQbFR97SK/s1600/cheese.jpeg" width="317" /></span></a></div>
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<span style="background-color: white; line-height: 22px;"><span style="color: #444444; font-family: Verdana, sans-serif;">This is such a great snack to have when you are on the go. Quick, convenient, and portable.</span></span><br />
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<span style="line-height: 1.4em;"><span style="color: #444444; font-family: Verdana, sans-serif;">It has protein and calcium and there are so many different and beautiful varieties. Of course there is saturated fat and it packs many calories so you have to be careful. But, 1 stick paired with an apple would be a perfect snack.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Here is the nutritional information in a Low Moisture, Part Skim, Mozzarella Cheese Stick - 1 ounce stick:</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Not bad.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif; line-height: 1.4em;">You can even find organic REAL cheese sticks from a company called Organic Valley.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Alright... now protein bars are one of those things that we have on hand every single day. There are a ton of commercial brand of protein bars you can buy. But, most are just a glorified candy bar with a ton of artificial ingredients. The only store bought bars that I buy on occasion are quest and kind bars. I would much rather make my own. Super easy to do. Low calorie, great combination of macronutrients, and protein to keep you satisfied. Again very portable.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Here is the link to my recipe section where you will find a variety of protein bar recipes:</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><a href="http://www.afitnurse.com/p/clean-eating-recipes_17.html">Click here</a>.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">7. <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology</a></span></h4>
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<span style="color: #444444; font-family: Verdana, sans-serif;">YES... i love this stuff!! It has been my saving grace of nutrition for 2 years now. As a busy mom of three and wife this has saved me from many fast food trips while out and about doing activities with my children. When I first started to drink it I was solely looking for more energy in my workouts. I was trying to restrict calories while still trying to kick the last 10 pounds from my third baby and in doing so my body was not getting all of the nutrients that it needed. Which meant... cravings galore. After about 2 weeks my cravings had remarkable subsided. The more that I learned about the product and all of the superfoods, I understand how beneficial it is for my health. The ingredients are literally collected from all over the world, in some of the deepest jungles and brought back, so we can benefit from them. I drink the vegan formula d/t having lactose intolerance and it has replaced my daily vitamins. This is a great snack but, also it is a nutrient dense health shake. One thing that I will not miss a day of taking.</span><br />
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<span style="color: #444444; font-family: Verdana, sans-serif;">8. Tuna and Avocado:</span><br />
<span style="color: #444444; font-family: Verdana, sans-serif;">Love love love this combination! If you are following the 21 day Fix or the Fix Extreme meal plan this is a great snack that will fit the plan. Honestly, this is good for everyone. Super Quick, Delicious, and packed with healthy fats and proteins.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZk2jfHfebtZBhbpqrXslIIZmJF7WHBaj_T1DHOA4K8t3rsO0UgEJsIKjyU2_D-p0H7etb9TtOp59KHtMmDg3DOpk5ePKLrWoG9xWPIWhGn9utLoa07Ui64QxHAj3fgmLPXzlAZmJXvPZ7/s1600/peanut+butter+ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: Verdana, sans-serif;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZk2jfHfebtZBhbpqrXslIIZmJF7WHBaj_T1DHOA4K8t3rsO0UgEJsIKjyU2_D-p0H7etb9TtOp59KHtMmDg3DOpk5ePKLrWoG9xWPIWhGn9utLoa07Ui64QxHAj3fgmLPXzlAZmJXvPZ7/s1600/peanut+butter+ball.jpg" width="320" /></span></a></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Chocolate + Peanut Butter + Protein</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Nuff said.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">Fit girls Dream Snack.</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">You can find the recipe <a href="https://www.blogger.com/Permalink%20?%20http://www.afitnurse.com/2013/01/no-bake-peanut-butter-balls.html">HERE!!! NOM! NOM! NOM!</a></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMx-JAj1Z-WzxsHQvdXF6-xrzDLwEH7Egr44QyQsWwtLNCSt_0ldO8M9xhRusP34ckQ9Dmj3PnVQOf60OuFsyA7G46idjmfVRmZPU4NzVxtwM-CMeeJthxV6WdIVLM5bMkUXZ2T8H5d2AK/s1600/veggie+and+hummus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #444444; font-family: Verdana, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMx-JAj1Z-WzxsHQvdXF6-xrzDLwEH7Egr44QyQsWwtLNCSt_0ldO8M9xhRusP34ckQ9Dmj3PnVQOf60OuFsyA7G46idjmfVRmZPU4NzVxtwM-CMeeJthxV6WdIVLM5bMkUXZ2T8H5d2AK/s1600/veggie+and+hummus.jpg" width="266" /></span></a></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">To me there is nothing like noshing on some raw veggies. They taste so good and are a great way for me to get in some additional nutrients into my body. I have a habit of going over board on the hummus though. So, measuring out the portion to 1/4 cup has been very beneficial to me. If you are following the fix or the fix extreme meal plan  this is one blue container. I like to make my own hummus every week so we have it fresh for my family to enjoy. Super Simple to make too. Just chickpeas, tahini, lemon juice, garlic, and olive oil!!</span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;">These are my top 10 go to snacks when on the go. You can eat healthy as a nurse or someone that works long shifts, you just have to plan and be creative. IF you need more snack ideas or would like more assistance to reach your health and fitness goals then contact me <a href="mailto:afitnurse@gmail.com">HERE</a>. I would be glad to help you!!</span></div>
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10 clean snacks nurses, A fit nurse, almonds, Alyssa schomaker, Beachbody top coach, cheese stick, hard boiled eggs, meatloaf muffins, No bake protein balls, popcorn, protein bars, shakeology, veggies and hummus

My top 10 clean, healthy snacks for nurses

Hello there everyone! Hope that you are having a wonderful wintery Day! My third child was sick all night so, you know what that means... ...

Posted by Alyssa Schomaker / Tuesday, September 2, 2014 / 1 Comment / inside out peanut butter cups , muffin tins , PB2 , shakeology , water. coconut oil

Inside out Shakeology Peanut butter cups

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcdlyKyjOW-eOlT3PCOvTdotUbjRiyJGpFhjyK12OBep2MtmcDCoelBsjNYH2a5uZzghvp5tZpW4EDEbj8_Bq35KCh9YhnHa_WdY5pYk-lSQ-QK0jHvN2sO2gZKi7CH3X83nQbau_8SzDE/s1600/Screenshot+2014-09-02+10.40.35.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="470" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcdlyKyjOW-eOlT3PCOvTdotUbjRiyJGpFhjyK12OBep2MtmcDCoelBsjNYH2a5uZzghvp5tZpW4EDEbj8_Bq35KCh9YhnHa_WdY5pYk-lSQ-QK0jHvN2sO2gZKi7CH3X83nQbau_8SzDE/s1600/Screenshot+2014-09-02+10.40.35.png" width="640" /></a></div>
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<strong style="position: relative;">Inside Out <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology</a> Peanut Butter Cups</strong><br style="position: relative;" /><strong style="position: relative;">(Makes 2 servings)</strong></div>
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Total Time: 40 min.<br style="position: relative;" />Prep Time: 10 min.<br style="position: relative;" />Cooking Time: None</div>
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2 tsp. unrefined coconut oil, melted<br style="position: relative;" />2 Tbsp. powdered chocolate peanut butter (like PB2)<br style="position: relative;" />2 tsp. Chocolate Vegan <a href="http://www.myshakeology.com/alyssaschomaker">Shakeology</a><br style="position: relative;" />2 Tbsp. water</div>
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1. Combine oil and powdered peanut butter in a small bowl; mix well. Set aside.<br style="position: relative;" />2. Combine Shakeology and water in a small bowl; mix until it has a pudding-like consistency. Set aside.<br style="position: relative;" />3. Coat two foil muffin liners evenly with half of peanut butter mixture. Top evenly with Shakeology mixture and remaining peanut butter mixture.<br style="position: relative;" />4. Freeze for 30 minutes, or until firm.</div>
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Nutritional Information (per serving):<br style="position: relative;" />Calories: 64<br style="position: relative;" />Total Fat: 5 g<br style="position: relative;" />Saturated Fat: 4 g<br style="position: relative;" />Cholesterol: 0 mg<br style="position: relative;" />Sodium: 50 mg<br style="position: relative;" />Carbohydrate: 3 g<br style="position: relative;" />Fiber: 1 g<br style="position: relative;" />Sugar: 1 g<br style="position: relative;" />Protein: 3 g</div>
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inside out peanut butter cups, muffin tins, PB2, shakeology, water. coconut oil

Inside out Shakeology Peanut butter cups

Inside Out Shakeology Peanut Butter Cups (Makes 2 servings) Total Time: 40 min. Prep Time: 10 min. Cooking Time: None 2 tsp. unr...

Posted by Alyssa Schomaker / Saturday, July 5, 2014 / No comments / 3 Day refresh , Accountability , Alyssa schomaker , clean eating meal plan , lose weight , nutrition , Recipes , shakeology , Summer , Support , Vacation Tips

3 day refresh results and 30 day clean eating / Refresh support group

<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/AVvXsEil4Wlu_zK5AEmucO5mmrKY2_QFMrBP_QX0hDxx9TN1JCaCTP3HNjnEWk0MD4wdHI9Yt-aimq4V4yM24RODDYJcuKFJwYelIzeQ1aCy-bww9k67mXMcYc9UvgkNwPI-HpPFFLAcFR4rByf5/s1600/3+day+refresh+results.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="3 Day refresh , 3 day refresh results, Accountability , clean eating meal plan , A fit nurse , Alyssa Schomaker , Nutrition , Recipes , Shakeology , Support , Vacation Tips" border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEil4Wlu_zK5AEmucO5mmrKY2_QFMrBP_QX0hDxx9TN1JCaCTP3HNjnEWk0MD4wdHI9Yt-aimq4V4yM24RODDYJcuKFJwYelIzeQ1aCy-bww9k67mXMcYc9UvgkNwPI-HpPFFLAcFR4rByf5/s1600/3+day+refresh+results.jpg" title="" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">5.4 pounds gone!</td></tr>
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">Now that the 4th of July is over, another holiday is history and we are officially into the heart of the summer its time to give ourselves a little detailed scrub down!!!  Lets face it, no matter how healthy we think we eat, how much we think we exercise, there is always room for improvement!  Everytime I challenge myself to keep track of my food, to intensify my workouts I notice big jumps in my fitness, my energy level and overall how I feel each day.  I know personally its easy to get off track.  It starts with ice cream here and a cookie there, a few cocktails with friends and smores around the campfire and before you know it you feel like an overstuffed smore!  All the working out in the world isn't going to take away that bloated & sluggish feeling you get when you over eat!  I know this because I totally did this the week after our trip to Vegas.  As I sat on my back porch brainstorming ideas for my next support group this idea hit me!</span><br />
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<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="3 Day Refresh Support and Accountability to change your lifestyle" border="0" src="http://www.dropthecookie.com/wp-content/uploads/2014/07/3-day-refresh-300x272.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" /></a></div>
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How about we kick off July with the brand new 3-Day Refresh Program and incorporate that into a 30 day clean eating & shakeology group! YES!  This is perfect!  Ok so why is it perfect you might ask?!</div>
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<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="Clean eating and Shakeology Support Group" border="0" src="http://www.fitnancials.com/wp-content/uploads/2013/03/Take-Care-of-Your-Body-300x288.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" /></a></div>
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So the 3 day refresh is designed to give you fast, clean, and efficient weight loss.  You can quickly drop a few pounds, break a bad habit and get back on track!  It's 3 shakes a day, a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats so that you keep your energy and  your metabolism going.  It is not a juice or fasting diet but a healthy diet that is going to give your body nutrition vs starvation.  </div>
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<tr><td><span style="margin-left: auto; margin-right: auto;"><a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="3 day refresh support and accountability group" border="0" height="152" src="http://kendrafletcherfitness.com/wp-content/uploads/2014/06/IMG_3625-WM.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background: transparent; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="320" /></a></span><br />
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<span style="margin-left: auto; margin-right: auto;"><a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://kendrafletcherfitness.com/wp-content/uploads/2014/06/IMG_3625-WM.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></span></div>
</td></tr>
<tr><td class="tr-caption" style="font-size: 14px;"><a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;">3 day Refresh Breakdown</a></td></tr>
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Then, once we jump start our weight loss clear out the gunk we can preserve our results and not slide back into old habits by continuing on for 30 days of clean eating!  So my thought process is this.  I don't want you to do the 3 day refresh and just go back to how it was before you started.  I want you to maintain and make progress.  So for 30 days I am going to teach you how to meal plan, how to prepare family friendly healthy recipes, give you snack ideas, teach you the importance of proper nutrition, the fundamentals of clean eating and how to fuel your body for energy and not comfort.  </div>
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<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img border="0" height="320" src="http://l.yimg.com/lo/api/res/1.2/A.zixnJuZxrO3uiL3agVow--/YXBwaWQ9eWlzZWFyY2g7Zmk9Zml0O2dlPTAwNjYwMDtncz0wMEEzMDA7aD00MDA7dz00MDA-/http://www.shakeology.com/blogs/wp-content/uploads/sites/4/2014/06/3606_3-Day_Refresh_ePostcard_19.jpg.cf.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
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<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://l.yimg.com/lo/api/res/1.2/A.zixnJuZxrO3uiL3agVow--/YXBwaWQ9eWlzZWFyY2g7Zmk9Zml0O2dlPTAwNjYwMDtncz0wMEEzMDA7aD00MDA7dz00MDA-/http://www.shakeology.com/blogs/wp-content/uploads/sites/4/2014/06/3606_3-Day_Refresh_ePostcard_19.jpg.cf.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
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Also, since it is vacation season and just about everyone I know is traveling at some point I am going to spend an entire week going over vacation tips, traveling rules, and how to enjoy your summer vacations and have balance without feeling deprived.  So no matter if you are traveling during this 30 days you can still feel accountable without guilt.</div>
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<img alt="3 Day Refresh, Summer health and fitness accountability" border="0" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdxCpNpM3HSt2TPG3mftxh0dRNaERBpJM-iHXS6dP5rE9B6tCGXxZTPpSqPY8VXqt6K2nhkUiWXphDDEPTdYlF652rxLjGJVZCsOW50oo1FWKrAdCcldMhO4A85M8_F4JiSqrEf6fNyR66/s1600/beach.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px;" title="" width="320" /></div>
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<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdxCpNpM3HSt2TPG3mftxh0dRNaERBpJM-iHXS6dP5rE9B6tCGXxZTPpSqPY8VXqt6K2nhkUiWXphDDEPTdYlF652rxLjGJVZCsOW50oo1FWKrAdCcldMhO4A85M8_F4JiSqrEf6fNyR66/s1600/beach.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
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So how does this work?  Well if I am not your Team Beachbody Coach then you would make me your coach.  Contact me below by filling out the application to join!  You are required to purchase the 3-day refresh challenge pack from me as your coach.  Then, you are accepted into my closed online support group that will begin on the 14th of July.  </div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=401582" style="color: #888888; text-decoration: none;"><img border="0" height="313" src="http://media-cache-ak0.pinimg.com/736x/b3/3a/65/b33a65ce40b3370d73d1463890af7726.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
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We will start with the 3 Day Refresh then 30 days of replacing 1 meal a day with Shakeology, healthy eating and any exercise of your choice.  It does not have to be a Beachbody Fitness Program, although I encourage you to do some form of physical activity for 30 minutes a day 5 days a week!  :)  (21 Day Fix, P90X3, Chalean Extreme, Piyo, T25).</div>
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Each day you will log into the group for your tip of the day, daily motivation, inspiration and accountability. I will share recipes along with ways to handle late night munchies, sugar cravings, emotional eating, temptations and more.  You will be accountable each day to report with the group your food and your workouts!  </div>
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At the end of the 30 days we will measure our progress, submit our results and in 30 days you will have kicked bad habits, introduced new healthy habits and be on your way to creating life long health and wellness for you and your family!</div>
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<span style="color: blue; font-size: medium;"><b>Does this sound like something you would like to do? </b></span></div>
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<span style="font-size: medium;"> If so, join me my completing the application below.</span></div>
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<span style="font-size: medium;">Then, create a <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="color: #888888; text-decoration: none;">free account</a> so that I am your Team Beachbody Coach.</span></div>
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<a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=401582" style="color: #888888; text-decoration: none;"><img alt="Free Team Beachbody Account, 3Day Refresh, 30 Day Clean Eating & Shakeology Support Group" border="0" height="243" src="http://www.91daychallenge.com/blog/wp-content/uploads/2012/05/xteam-beachbody1.png.pagespeed.ic.-iEH0tAzlR.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div>
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<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/07/summer-3-day-refresh-clean-eating.html&media=http://www.91daychallenge.com/blog/wp-content/uploads/2012/05/xteam-beachbody1.png.pagespeed.ic.-iEH0tAzlR.jpg&description=Summer%203%20Day%20Refresh%20&%20Clean%20Eating%20Accountability/Support%20Group" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
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<span style="font-size: medium;">If you are anxious to get started then purchase your 3-day refresh challenge pack here and make sure to message me and I will add you to the group and get you up and running!  </span></div>
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<a href="http://teambeachbody.com/shop/-/shopping/BCP3D160?referringRepId=207516"><img alt="3 Day Refresh Challenge Pack" border="0" height="190" src="http://coachwoot.com/images/3-day-refresh-challenge-pack-sale.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="400" /></a></div>
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Either way, the cut off for registration is <span style="color: blue; font-size: medium;"><u><b>Wednesday July 9th!</b></u></span>  So don't wait until the last minute or you might miss an opportunity to truly transform your health and feel your best this summer!</div>
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Stop saying tomorrow, stop putting off the small changes because you never know what tomorrow will bring!  You only have today, your health, your choices and this 1 life! It's so precious and I can't say enough about how important it is to take care of what we have!  </div>
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So whether you need a total overhaul or just a few tweaks now is your time!  From woman to woman, mom to mom, business owner to business owner trust me YOU have TIME to put yourself FIRST for 30 minutes each day!  </div>
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3 Day refresh, Accountability, Alyssa schomaker, clean eating meal plan, lose weight, nutrition, Recipes, shakeology, Summer, Support, Vacation Tips

3 day refresh results and 30 day clean eating / Refresh support group

5.4 pounds gone! Now that the 4th of July is over, another holiday is history and we are officially into the heart of the summer its ...

Posted by Alyssa Schomaker / Saturday, June 14, 2014 / No comments / Accountability , clean eating , Fitness Get Piyo Now , mom , SAHM , shakeology , Support , Test Group , Top Coach , What Is PiYo

Be the First to get the try the Piyo workout

<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">Have you been hearing about this new workout program that Chalene Johnson is about to released?!  In 2 weeks I will be starting my journey with Piyo and I want to invite you to do it along with me! I had the chance to do Piyo at our Leadership retreat in Dana Point California in the fall and as an Elite Coach we had the opportunity to get a sneak peak into one of the workouts, Piyo Sweat!  I can tell you that this program is amazing, it is empowering and it is made for every single fitness level!  After the sweat workout my lower half was burning, I was dripping sweat but I wasn't jumping around the room and I was able to easily follow along with the routine &  moves.  I can tell you that this program is just what I have been looking for.</span><br />
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">I have always been hard core, Insanity, P90X, P90X3, Body Beast and I don't mind the high intensity workouts. But my body has a different opinion.  I can tell that I need to make sure that I take time to recover, care for my joints and love on my body.  I also know that building my strength and flexibility will help to protect my back, shoulders and neck from future injuries.  I know that this program is going to improve my range of motion so that I can excel at all areas of my fitness.  I am truly excited about this opportunity!</span><br />
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<img alt="Get Piyo Now, Released June 2014, test group" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKhGr51SyccDG5fNiPuvZ2B0kmZMiR71S69-Hx0EdKWizhQdf4J072A5at1moixNkOV0VGM261UR3CWaOuJOUBcANgpbnmNZ5oitMja5DXCM7t0pyvmnwxafgVLe8vmSXVHi2Jfof7hEl0/s1600/piyo+2.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="320" /></div>
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: medium;"><b>So Who Is Piyo For</b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: medium;"><b>?</b></span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"> EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, torch calories and get you in the best shape of your life!</span><br />
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and was developed by Chalene Johnson who is also the creator of two of my favorite workout programs Turbofire and Chalean Extreme.  There are no weights required for this workout. </span><br />
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<a href="http://www.beachbodycoach.com/alyssaschomaker"><img alt="Get Piyo Now, Released June 2014,Support, low intensity" border="0" height="320" src="http://soreyfitness.com/wp-content/uploads/2013/12/PiYodETAILS-570x570.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px;" title="" width="320" /></a><span id="goog_1268654285"></span><span id="goog_1268654286"></span><a href="https://www.blogger.com/" style="color: #888888; text-decoration: none;"></a></div>
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: medium;"><b>What Are The Details?</b></span><br />
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">The workouts are anywhere from 25-45 minutes long.</span><br />
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workout</span><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">s.<a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="color: #888888; text-decoration: none;">  <span style="color: #444444;">HAVE ME AS YOUR COACH!!</span></a></span><br />
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<a href="http://www.beachbodycoach.com/alyssaschomaker"><img alt="Piyo, Chalean Johnson, Get it Now, test group" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzUxMGJkcAczsV_FCLI8WTFUXDm_Z9f-WGVicYwo3y98RFhDNSK1hizJMNQzli3b2oJditrJvBZ5_U96V-DTB5peykPOvKPm8OFGbYxOOXXEJGbFto_nLvOw_4QuNEgzQ-MJESyXsAVTbF/s1600/PiYoTODAY-570x570.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="320" /></a><span id="goog_2112534699"></span><span id="goog_2112534700"></span><a href="https://www.blogger.com/"></a></div>
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">Also, as a </span><a href="https://www.teambeachbody.com/signup/-/signup/coach?referringRepId=207516" style="background-color: white; color: #888888; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; text-decoration: none;">coach </a><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">you can receive 25% off your Piyo Purchase as well.  So make sure to ask me about the preferred customer discount.</span><br />
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<span style="font-family: inherit; font-size: medium;">What PiYo Workouts Included?</span></h4>
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<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Align (46 mins):</strong> The Fundamentals (46 mins)</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Upper Body (35 mins):</strong> this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Define: Lower Body (25 mins)</strong> will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Sweat (35 mins)</strong> is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Core (30 mins)</strong> an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Drench (45 mins)</strong> is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Strength Intervals (25 mins) </strong>designed to tone the whole body and burn tons of calories with no weights required!</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;"><strong>Sculpt (30 mins)</strong> no weights are required for this intense, full-body workout either!</span></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><strong>Get the full set when they go on sale by signing up for an email reminder.</strong></li>
<li style="list-style-type: square; margin: 0px 0px 0px 30px; padding: 0px;"><span style="font-family: inherit;">You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – sign up to get them first here.</span></li>
</ul>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background: rgb(255, 255, 255); border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody>
<tr><td><span style="margin-left: auto; margin-right: auto;"><span style="color: #888888;"><span style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px;"><a href="http://beachbodycoach.com/alyssaschomaker"><img alt="Piyo, All Ability Levels, Join now, Test group" border="0" height="320" src="http://theexercisemovement.com/wp-content/uploads/2014/03/PiYo-Modifiers.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background: transparent; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="320" /></a></span></span></span></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;"><span style="color: #888888;"><a href="http://beachbodycoach.com/alyssaschomaker">Piyo workout for everyone</a></span></td></tr>
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<b style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;"><span style="color: #444444; font-size: medium;">Piyo will be released on June 23rd to Team Beachbody customers.</span></b><span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">  You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group.  This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put some skin in the game I am more than willing to meet you half way!</span><br />
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: medium;"><b>What is a test group and how do I join?</b></span><br />
<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">A Piyo Test Group is a group that is unique to my style of coaching.  It is a closed online accountability group in which everyone will submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes plus you will have the opportunity to be one of the first people to complete the program and share your proof that transformation is possible if you follow the schedule, stay committed and are dedicated to your success.</span><br />
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<span style="background-color: white; font-family: 'Coming Soon'; font-size: 18px; line-height: 24.639999389648438px;">Testimonial:  </span><span style="background-color: whitesmoke; color: #777777; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 14px; font-style: italic; line-height: 20px;">Since I started PiYo six months ago, I have broken every single personal marathon pace and I’m astonishingly faster than I ever dreamed possible. I broke the four-hour mark for my marathon time and I know it’s because of Piyo. Plus, normally I’m spent for a week after a marathon, but the next day I felt great! – Student of Chalene’s</span><br />
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<img alt="Piyo, Alyssa Schomaker, Join Now, Test Group, get piyo now" border="0" src="http://media-cache-ec0.pinimg.com/236x/dd/bf/45/ddbf4524d86e7cea8f7f6ba81f7663ed.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px;" title="" /><a href="http://www.beachbodycoach.com/alyssaschomaker">Get PIYO NOW</a></div>
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Accountability, clean eating, Fitness Get Piyo Now, mom, SAHM, shakeology, Support, Test Group, Top Coach, What Is PiYo

Be the First to get the try the Piyo workout

Have you been hearing about this new workout program that Chalene Johnson is about to released?! In 2 weeks I will be starting my journey w...

Posted by Alyssa Schomaker / Saturday, November 30, 2013 / No comments / coconut oil , cravings , dehydration , green tea , hungry after a meal , lacking nutrients , shakeology

Still Hungry after a meal

<em>What to do if you are still feeling hungry after a meal…</em><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkOXRS1fauArCpYBeJW3XqUN-MVfSjKWrPHSXc05vb4O0eHxzZq5vA56UpWPiU0hwGGoukBhJrvJEs_0iqqNWUHXSfn-nrDe4gHQZCovaUoHdMfH5ReaAAdjqr-fmkMMTZFUwVSgtlaEhj/s1600/hungry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="hungry after meal, A fit nurse, Alyssa schomaker, food cravings, hungry, success, beachbody coach" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkOXRS1fauArCpYBeJW3XqUN-MVfSjKWrPHSXc05vb4O0eHxzZq5vA56UpWPiU0hwGGoukBhJrvJEs_0iqqNWUHXSfn-nrDe4gHQZCovaUoHdMfH5ReaAAdjqr-fmkMMTZFUwVSgtlaEhj/s640/hungry.jpg" title="" width="426" /></a></div>
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<em><br /></em>Have you ever felt hungry, but you know you’ve eaten enough already? And perhaps you eat more, but it doesn’t really satisfy you? In my experience, sometimes the signals that our body sends to our brain that we interpret as “hungry for food” are actually about finding the <em>correct</em> source of nourishment for that particular time. For example, sometimes I will still feel hungry after a lunch that at another time would leave me feeling quite satisfied. Chances are the answer isn’t about eating more food (although it could be), but one of these three solutions:<br />
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<strong>1. You are dehydrated.</strong> In Western culture, so many of us are too disconnected from our feeling of thirst that we end up merging our thirst and hunger mechanism into the one sensation. They are different things.<br />
Solution? Have a glass of water. You may suddenly feel that “Aha! That’s what I was after.” All is well. This is not about ‘tricking’ your body into feeling full, this is assuming you’ve eaten enough, say, a nice decent bowl of oatmel, or an omelette, but you need something more.<br />
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<strong>2. You are lacking nutrients.</strong><br />
For many of us, it takes focus to pack in enough green vegetables and fruits into our diet.<br />
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Solution? For a powerful nutrient hit, try an all green juice. A nice sweet tasting green juice you can try is 1 bulb of fennel, 1 cucumber and a bunch of mint juiced. Serve over a few ice cubes, and you have a beautiful, nourishing drink. This is particularly great in the morning, as from the word go your body is being energized with pure, alkalizing goodness. Or my simple solution is Vegan <a href="http://myshakeology.com/alyssaschomaker" target="_blank">SHAKEOLOGY.</a> Chocolate goodness plus over 40 super foods! A nutritional powerhouse!<br />
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<strong>3. You are in need of good fats.</strong><br />
Solution? Stir a teaspoon or two of organic coconut oil into a cup of green tea. Seriously, I know it sounds pretty messed up, but it works to make you feel completely satiated but in a nice way, not an over-stuffed way.<br />
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I hope you find this useful in listening to what your body needs, and making sense of the different signals. Remember, your body is the bible it’s simply your job to listen to the messages it sends!<br />

coconut oil, cravings, dehydration, green tea, hungry after a meal, lacking nutrients, shakeology

Still Hungry after a meal

What to do if you are still feeling hungry after a meal… Have you ever felt hungry, but you know you’ve eaten enough already? And perha...

Posted by Alyssa Schomaker / Sunday, November 3, 2013 / No comments / almonds , blueberries , clean eating snacks , cottage cheese , peanut butter , rice cakes , shakeology , snacks while clean eating

clean eating snack ideas

Everyone at one point or another gets bored with what they are snacking on!  So instead of letting you get the the point where you just grab the first unhealthy food let's brainstorm some great options.  You can print out this list and store it in a safe place so that when the time comes and you want to get creative you have all the tools right in front of you!!!<br>
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 Why you should eat snacks?  You should aim to eat every 2 1/2 to 3 hours and 5-6 times a day.  Each meal should be around 200 to 300 calories depending on your weight loss goals and body composition!  But you are not gorging yourself 6 times a day you are controlling your portions and the quality of food that you eat!!! <br>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHX-8fDRHE-HphKnbj_08_1CjklKVV7wmfZo9RjpV_NBdWMz_ocVnmHhTvKTXeQpK09YA-TF0s_CzaKt303rINjBqcFP7mZYLATimfZrUSemJFaeATJt7jYCrc-yk29_hPYz3rEEFtlqM/s1600/IMG_1712.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img alt="clean eating snacks" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHX-8fDRHE-HphKnbj_08_1CjklKVV7wmfZo9RjpV_NBdWMz_ocVnmHhTvKTXeQpK09YA-TF0s_CzaKt303rINjBqcFP7mZYLATimfZrUSemJFaeATJt7jYCrc-yk29_hPYz3rEEFtlqM/s200/IMG_1712.JPG" title="" width="150"></a></td></tr>
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<ul><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiKaK6qeUa7AR5cEUoGa8sXqfZ1i_AyZUbWl66p2xmt0PO2AIe9HM-XgLkKdQ-1be8wmAkkchpRilGXgDY9aKNArP7tXEmjD9JzJZn4yHbpbsYbYfYeoWw9NjNwZoEnPqmWcN0DWk2VI/s1600/IMG_0069.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="clean eating snack ideas" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQiKaK6qeUa7AR5cEUoGa8sXqfZ1i_AyZUbWl66p2xmt0PO2AIe9HM-XgLkKdQ-1be8wmAkkchpRilGXgDY9aKNArP7tXEmjD9JzJZn4yHbpbsYbYfYeoWw9NjNwZoEnPqmWcN0DWk2VI/s200/IMG_0069.JPG" title="" width="150"></a>
<li>1/2 cup cottage cheese w/ 1/2 cup blueberries</li>
<li>1/2 cup greek yogurt w/ 1/2 cup blueberries or other berries and a drizzle of agave nectar for sweetness.</li>
<li>1 apple and 14 raw unsalted almonds</li>
<li>2 cups of celery and 1-2 tbsp all natural peanut butter (the only ingredient should be peanuts)</li>
<li>2 plain unsalted brown rice cakes with 1-2 tbsp all natural peanut butter.</li>
<li>1 cup of carrots and cucumbers and 1-2 tbsp hummus</li>
<li><a href="http://myshakeology.com/alyssaschomaker" target="_blank">Shakeology</a><span style="color: #ea6642;"></span></li>
<li>Protein Shake- 1 scoop vanilla protein powder, 12-14 oz water, frozen fruit.</li>
<li>5 egg whites with salsa and a sprinkle of feta cheese.</li>
<li>1 whole grain tortilla with 1 tbsp all natural peanut butter and 1 banana sliced, create a roll up.</li>
<li>1 bag of edamame</li>
<li>2 cups sugar snap peas and 1-2 tbsp hummus</li>
<li>1 cup strawberries and a handful of raw unsalted cashews </li>
<li>I have a whole list of snack ideas include protein bars, meatloaf muffins, and smoothies on my <a href="http://www.afitnurse.com/p/clean-eating-recipes_17.html" target="_blank">eat clean recipes tab</a>!!</li>
<li>20 grapes and 1 low fat cheese stick</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrR-TMBY0o2v16fkv83-PKJejrRk2waKyhLyoeyHXKb81udOUjbvGqB1O8PKYqPzZcJApTtsTBtF8eKUBfAhHOlI88HvzjdGw7IClH5nNckt-KTNaRdNTZTFD_Zu5o3g-8ElFZxtXDRs/s1600/IMG_1719.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrrR-TMBY0o2v16fkv83-PKJejrRk2waKyhLyoeyHXKb81udOUjbvGqB1O8PKYqPzZcJApTtsTBtF8eKUBfAhHOlI88HvzjdGw7IClH5nNckt-KTNaRdNTZTFD_Zu5o3g-8ElFZxtXDRs/s200/IMG_1719.JPG" width="150"></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1lwQX4f-_1a_vffvf9Fd1xKgHAQ7zGt-ETxmHayO4DWVxq5j-UZ0vTjIafa8RKFcEKY7Ii6gZTh_MKR8wWdjaLCpCgezE-Vb-n6pyGhUJW0uX08JJMATax0HjQcx2dNk-3vxIglH688/s1600/IMG_2498.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="clean eating snack ideas" border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjj1lwQX4f-_1a_vffvf9Fd1xKgHAQ7zGt-ETxmHayO4DWVxq5j-UZ0vTjIafa8RKFcEKY7Ii6gZTh_MKR8wWdjaLCpCgezE-Vb-n6pyGhUJW0uX08JJMATax0HjQcx2dNk-3vxIglH688/s200/IMG_2498.JPG" title="" width="150"></a>I hope you find something to satisfy your hunger and fuel your body for optimum weight loss and performance!!

almonds, blueberries, clean eating snacks, cottage cheese, peanut butter, rice cakes, shakeology, snacks while clean eating

clean eating snack ideas

Everyone at one point or another gets bored with what they are snacking on! So instead of letting you get the the point where you just grab...

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? <br>
<br>
How about a 5 day Quick start program to jump start you into being a lean mean fat burning machine!<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s1600/only25minuteseveryonehastimeforthat.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhowJJJLujLrryYemVEBxlmJBUweeIzsfEOlR4wLDIIazAxJHNVZeM0IWjXmyZ53CE993tXOH2jDFh9VADipXBeUKLUsoQNY8s_Udi7O3tnpBJf0aQDt-tFmkzPs0tO0d0wMVUccKLEPyTE/s400/only25minuteseveryonehastimeforthat.png" width="400"></a></div>
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<span style="text-decoration: underline;">5-day quick start meal plan</span><br>
Day 1<br>
Breakfast: Raspberry Protein Shake<br> 1 c nonfat milk<br> 1/3 cup fresh or frozen raspberries<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. flaxseeds<br> 1 cup ice<br>
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AM Snack: Sweet citrus yogurt<br> 1/2 cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. finely grated grapefruit peel<br>
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Lunch: Chicken and Spinach Salad<br> 2 cups fresh baby spinach<br> 1/4 medium cucumber, sliced<br> 1/2 cup sliced mushrooms<br> 1 medium carrot, shredded<br> 11/2 tsp. extra-virgin olive oil<br> 4 oz. cooked chicken breast, boneless, skinless, sliced<br>
· Place spinach, cucumber, mushrooms, and carrot in a large serving bowl<br> · Drizzle with oil and vinegar; toss gently to blend<br> · Top with chicken<br>
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PM Snack: Turkey, Goat cheese, and avocado rolls<br> 2 sliced (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp (1/2 oz) soft goat cheese, topped with 1/2 tsp. chopped raw walnuts and 2 thin slices of avocado, rolled up.<br>
Dinner: Grilled fish tacos with cabbage citrus slaw<br> 6 oz. raw cod (or flounder or fluke), washed, patted dry<br> 1/4 tsp. sea salt<br> 3 (4-inch) corn tortillas<br> 3/4 cup shredded raw cabbage<br> 6 fresh cilantro springs<br> 2 Tbsp. fresh lime juice<br> 1 dash cayenne pepper (to taste; optional)<br> 1/4 medium avocado, cut into 6 slices<br>
· Preheat grill or broiler to high<br> · Grill or broil fish for 3 to 5 minutes on each side, or until it flakes easily when tested with a fork. Set aside<br> · Wrap Tortillas on a serving plate. Top each tortilla with one-third fish, cabbage, and cilantro.<br> · Season with lime juice and cayenne (if desired)<br> · Top each tortilla wit two avocado slices; fold and serve<br>
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Daily workout: Alpha Cardio<br>
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Day 2<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s1600/tome.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqw6oNpQdliKN1oipMjPy-Vxh9so_0z6DfIutM9xFZPacVCH_BNjXXPhV7xtJkyzJGuwrU1_sZ-LJn1nziN7w1QR2szmv01WNBe4_GFc_5ap9hMv3olsM4Yq9VPlNgBa1Ey41sG9fA3FBj/s320/tome.jpg" width="320"></a>Breakfast: Silky almond smoothie<br> 1/2 cup nonfat milk<br> 1/4 cup unsweetened almond milk<br> 1/4 cup water<br> 1 scoop shakeology, any flavor<br> 1 Tbsp. all-natural almond butter<br> 1 cup ice<br>
· Place milk, almond milk, water, Shakeology, almond butter, and ice in blender; cover. Blend until smooth.<br>
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AM Snack: Grapes<br> 1 cup of red or green grapes<br>
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Lunch: Avocado Veggie Burger<br> 1 veggie burger patty<br> 1 whole-grain hamburger bun<br> 1/8 medium ripe avocado, mashed<br> 1 Tbsp. prepared salsa<br> 1/4 medium apple, sliced<br>
· Preheat grill or broiler to high<br> · Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.<br> · Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.<br> · Serve with apple on the side<br>
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PM Snack: High protein hard-boiled egg snack<br> 1 large hard-boiled egg, cut in half, drizzled with 1/2 tsp. extra-virgin olive oil, and sprinkled with 1 dash of ground black pepper.<br>
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Dinner: Chicken in foil<br> 1 (4-oz.) raw chicken breast, boneless, skinless<br> sea salt and ground black pepper (to taste; optional)<br> 1 medium new potato, sliced<br> 1/4 medium red bell pepper, chopped<br> 1/4 medium onion, chopped<br> 1 fresh thyme sprig<br>
· Preheat oven to 375° F.<br> · Season chicken with salt and pepper if desired. Set aside<br> · Place potato slice on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.<br> · Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.<br>
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Daily workout: Alpha Speed 1.0<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi__K3bSewgzJ6E9JtDMZw_spEnGdEhhwC8vv9sqheXD-UvCN99gvZLMmg-BQBlMLWJlMZu27KhbANCl9g_H9buWftCM_Wa7FcmYF7DE2KcX3ENXklH-gDtDZxt-i5k9HG6qK_nEmcGNojQ/s1600/shakeology-scam.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="319" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi__K3bSewgzJ6E9JtDMZw_spEnGdEhhwC8vv9sqheXD-UvCN99gvZLMmg-BQBlMLWJlMZu27KhbANCl9g_H9buWftCM_Wa7FcmYF7DE2KcX3ENXklH-gDtDZxt-i5k9HG6qK_nEmcGNojQ/s320/shakeology-scam.jpg" width="320"></a></div>
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Day 3<br>
Breakfast: Yogo Berry Blast Shakeology<br> 1 cup water<br> 1/2 cup nonfat vanilla yogurt<br> 1 cup fresh or frozen mixed berries<br> 1 scoop Shakeology, any flavor<br> 1/2 cup ice<br>
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AM Snack: Tropical Quinoa Snack<br> 1/3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.<br>
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Lunch: The perfect food improved<br> 2 large hard-boiled eggs, cut in half, yolks removed and reserved<br> 4 tsp. mayonnaise<br> 1 tsp. mustard<br> 1 green onion, finely chopped<br> Sea salt and ground black pepper (to taste; optional)<br> Paprika<br>
· Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth<br> · Season with salt and pepper if desired<br> · Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.<br>
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PM Snack: Chicken and Swiss Cheese Cracker<br> 1 large whole wheat cracker topped with 1/2 tsp. prepared mustard, 1 slice (1/2 oz.) low-sodium, nitrite-free chicken breast, and 1 slice (1/2 oz.) Swiss cheese<br>
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Dinner: Lemon-dill halibut<br> 1 (6 oz.) raw halibut fillet<br> 1 1/2 tsp. extra-virgin olive oil<br> 1/4 tsp. lemon pepper<br> 1 dash sea salt<br> 1 fresh dill sprig, finely chopped<br> 1/2 cup cooked whole wheat couscous, hot<br> Lemon wedges (for garnish; optional)<br>
· Preheat oven to 500° F.<br> · brush both sides of halibut with oil. Place on baking pan.<br> · Sprinkle halibut with lemon pepper, salt, and dill.<br> · Bake for 4 to 5 minutes on each side, or until halibut flakes easily when tested with a fork.<br> · Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.<br>
Tip: 1 cup uncooked couscous generally yields 2 1/2 cups cooked couscous. As a convenience, you can cook some up for advance, store it in the refrigerator, and use it for up to 4 days.<br>
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Daily workout: Alpha Total Body Circuit<br>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s1600/iphonepics7913+879.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio7GX8D2Xz0znhh6YFxpx1gCsYfgiejMCWWLxHmVBX-0982n4ci99RbPbQ_X7SqWZjLzom6l3iC_4xw8pNSsxVxvmO-mJNxwfgbB5lC8TvjPngSOCOU6Blts3JXtoiTpDEX_k74Rp51X4q/s320/iphonepics7913+879.JPG" width="320"></a>* * * * * * * * * * * * * * * * * * * *<br>
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Day 4<br>
Breakfast: Morning Delight Smoothie<br> 1 cup 100% orang juice<br> 1/3 medium banana, cut into chunks<br> 1 scoop Shakeology, any flavor<br> 1 cup ice<br>
· Place orange juice, banana, Shakeology, and ice in a blender; cover. Blend until smooth.<br>
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AM Snack: Cinnamon-Ricotta Berries<br> 1/3 cup part-skim ricotta cheese topped with 1/4 cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.<br>
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Lunch: Sirloin-Topped Arugula Salad<br> 4 oz. raw lean top sirloin steak<br> 2 cups fresh argula<br> 10 cherry tomatoes (or grape tomatoes), cut in half<br> 1/2 cup canned, drained artichoke hearts<br> 1 1/2 tsp. extra-virgin olive oil<br> 1 Tbsp. balsamic vinegar<br>
· Preheat grill or broiler to high<br> · Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.<br> · Place arugula, tomatoes, and artichoke hearts in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br> · Cut sirloin into thin slices; place on top of salad.<br>
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PM Snack: Tuna and celery boat<br> 1 medium celery stalk filled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and 1/2 tsp. extra-virgin olive oil<br>
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Dinner: Roasted Tofu with Veggies<br> 1 lb. firm tofu, drained, cut into cubes<br> 5 cloves garlic, chopped<br> 12 oz. green beans, trimmed<br> 1 cup medium mushrooms, cut into quarters<br> 1 medium onion, cut into chunks<br> 3 medium red potatoes, cut into quarters<br> 1 Tbsp. extra-virgin olive oil<br> 1 Tbsp. reduced-sodium blend, salt-free (to taste; optional)<br>
· Preheat oven to 375° F.<br> · Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.<br> · Sprinkle with seasoning blend if desired; toss gently to coat well.<br> · Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.<br> · One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.<br>
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Daily workout: Alpha Ab Intervals<br>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s1600/t25faststat.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMtawiGbeH9R92iV_Qb4_uuluZZ1C6M6Rg3jKtT1EJYyJVbUGGco0tM7NifHDj8Rje1pLzuBSar5uW8pYXdYdlMYf-MD5N1SwCHOP6uyMi_tk7CReYEWlY_Z0wvgxE19T8fOagmaOEgpCD/s320/t25faststat.jpg" width="317"></a>Day 5<br>
Breakfast: Peanut butter cup Shakeology<br> 1/2 cup water<br> 1/2 cup unsweetened almond milk<br> 1 Tbsp. all-natural peanut butter (or almond butter)<br> 1 scoop Shakeology, any flavor<br> 1/3 medium banana, cut into chunks<br> 1/2 cup ice<br>
· Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth<br>
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AM Snack: Fresh Melon<br> 1/2 cantaloupe (or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon)<br>
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Lunch: Turkey and vegetable sandwich<br> 2 slices whole-grain bread<br> 2 tsp. prepared pesto sauce<br> 1/4 medium avocado, sliced<br> 2 oz. low-sodium, nitrite-free, lean turkey breast; deli-sliced<br> 1/4 medium cucumber, sliced<br> 1 slice medium tomato<br> 1 thin slice medium red onion<br> 2 romaine lettuce leaves, washed, patted dry<br>
· Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.<br>
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PM Snack: Roast Beef Roll-Ups<br> 4 Slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with a 1/4 sliced medium red bell pepper, and rolled into 4 rolls.<br>
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Dinner: Chef Salad<br> 2 cups chopped romaine lettuce<br> 1 oz. low-sodium, nitrite-free, lean turkey breast, chopped<br> 1 oz. low-sodium, nitrite-free, lean ham, chopped<br> 1 oz. part-skim mozzarella cheese, chopped<br> Medium potato, chopped<br> 1/8 medium avocado, diced<br> 5 medium black olives<br> 1 tsp. extra-virgin olive oil<br> 1 Tbsp. red win vinegar<br>
· Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.<br> · Drizzle with oil and vinegar; toss gently to blend.<br>
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Daily workout: Alpha Lower Focus<br>
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I am excited to be participating in a Focus T25 test group! The selected participants are learning about the meal planning, recipe guide, and are focused on getting incredible results with this program. We are going to be experts in the workout program, meal plan, and nutrition guide! Tag this page to follow our progress!<br>
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As always you can <a href="mailto:schomakeralyssa@gmail.com" target="_blank">Message</a> me if you have any questions or need support to a healthier you!

5 day quick start, breakfast, cardio, chicken, dinner, eggs, Focus T25 meal plan, Insanity, lunch, meal plan, nutrition for T25, peanut butter, quick start meal plan, shakeology, Shaun T, snack, turkey, workout

Focus T25 5 day Quick Start Meal Plan

Are you looking for Focus T25 meal plans? How about a 5 day Quick start program to jump start you into being a lean mean fat burning mach...

Posted by Alyssa Schomaker / Sunday, December 18, 2016 / No comments / Alyssa schomaker , beachbody , beachbody eggnog , beachbody elite , beachbody recipes , chocolate eggnog , clean eating recipes , Eggnog , eggnog shakeology , health , healthy eggnog , Recipes , shakeology

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Posted by Alyssa Schomaker / Sunday, November 3, 2013 / No comments / almonds , blueberries , clean eating snacks , cottage cheese , peanut butter , rice cakes , shakeology , snacks while clean eating

clean eating snack ideas

Posted by Alyssa Schomaker / Thursday, July 18, 2013 / 5 Comments / 5 day quick start , breakfast , cardio , chicken , dinner , eggs , Focus T25 meal plan , Insanity , lunch , meal plan , nutrition for T25 , peanut butter , quick start meal plan , shakeology , Shaun T , snack , turkey , workout

Focus T25 5 day Quick Start Meal Plan

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