So I was walking through my kitchen the other day trying to think of something to eat for lunch. I had leftover rotisserie chicken in my frig. So that’s where I started. I walked by my counter and saw the hot sauce. Then I opened the frig and saw my Greek yogurt and POOF! It hit me! BUFFALO CHICKEN SALAD!
And since I’m following the portion container meal plan from 21 Day Fix, Hammer & Chisel, Cize etc… this worked perfectly! The end result was creamy, a little crunchy and just a wee bit spicy! Why have I never thought of this before?! I think this one will go into the rotation because it really hit the spot!
So here is what you do (p.s. …it couldn’t be easier!)
Ingredients
4 oz shredded chicken breast
1/4 cup plain Greek yogurt
1 T. favorite hot sauce (Franks is a good one for Buffalo)
1 stalk of celery – diced
dash garlic powder
salt and pepper
Directions
Mix it all together and serve in a whole grain tortilla/wrap, put it on a salad, or eat it out of a bowl! Whatever floats your boat! 🙂
This recipe is one serving and will count as 1 red, 1 green and 1 yellow (w/ romaine and a wrap)
There are some GREAT sales going on this month if you’re looking for a complete fitness program and meal plan! You can save up to $120!
I have done so many different types of workouts: cardio, dance cardio, running, kickboxing, yoga, etc…but nothing has ever given me the kind of results that lifting weights has! When I added strength training…I FINALLY saw the kinds of changes in my body that I had always wanted!
So I stick with what works, while including some of my other favorite workouts too, of course! I just make sure to lift weights at least 3 times each week. The heavier I lift, the better results I get! I used to be afraid I’d get ‘bulky’, but I was uninformed. The truth is, lifting weights made me leaner and stronger than I had ever been!
If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.
1. Burn more fat. It has been scientifically proven that lifting weights keeps your metabolism elevated for several hours after exercise.
2. Change your body shape. You will NOT get bulky! Women lack the body composition and hormones for that! Keep your nutrition clean, and you get leaner and toner and skinny jeans readier!
3. Boost your metabolism. As we get older, we begin to lose muscle tissue, bummer right! If you diet alone, you will lose muscle even faster! Lifting weights will help you build muscle tissue, thus elevating your metabolism, thus burning more calories all day long!
4. Get stronger and more confident. Strength training will make you better at every day activities too, like lifting kids, bags and bags of groceries, etc…And being stronger will make you feel confident and bad ass! (true story!)
5. Build strong bones. Women MUST lift weights to avoid bone loss! When you lift weights you improve your muscle strength and bone density at the same time! Say NO to hunched over brittle bones!
6. Fight depression. Endorphins are endorphins! Yoga, running, weights…it all makes you feel pretty damn good!
7. Improve sports fitness. Biking, hiking, skiing, whatever strikes your fancy! You’ll be better, stronger and faster!
8. Reduce injuries and arthritis. Your joints, ligaments and tendons will be more flexible and stable. This will help you stay safe! And even those who already arthritis see improved movement and strength with weight training. And less pain too!
9. Get heart healthy. Pumping iron, gets your heart pumping too! A pumping heart, is a strong heart.
10. Defend against diabetes. The more lean muscle mass your body has, the more efficient it is at removing glucose from the bloodstream when can reduce diabetes symptoms and prevent type 2 all together!
So now that you have 10 reasons…you just need a plan!
When I was first starting out, I didn’t have a clue what to lift, how many times, which days per week, etc…I would aimlessly wander around the gym just looking for things to pick up and put down. Not very effective. When I started P90X it was a relief to have a program that someone else had designed with a purpose in mind. It really takes all of the guesswork out of it for me! I’ve got enough to think about, I don’t have the time to figure out a weight-lifting program, too!
And since I got such great results with P90X, I was hooked on the at-home format. I cancelled my gym membership! Next I moved on to Chalean Extreme, Les Mills Pump, Body Beast, and now I cannot wait to start my next program!!!
2 Expert Trainers – 60 Days – Amazing Results!
I am SO excited to get started!
What is the Master’s Hammer & Chisel?
The Master’s Hammer and Chisel is a new resistance-training system that incorporates three muscle-sculpting phases – Stabilization, Strength, and Power – or SSP Training. This is how co-creators and expert trainers, Autumn and Sagi help efficiently build, chisel, and refine a masterpiece physique in just 60 days.
Program Details
1) 6 day/week program with 30-40 min workouts
2) Nutrition is based on the proven 21 Day Fix & Fix Extreme Meal Plan, using portion-control containers, with 3 options of different routes to take. You decide what path, depending on your goals.
3) Equipment Recommended: Dumbbells, workout bench OR stability ball, chin-up bar OR resistance band with door attachment (not included in base kit).
Check out this video for more information!
VIP Test Group Starts January 4th!
Get your copy and get in the group that will help you start 2016 lean and chiseled!
This month only, you can get the Challenge Pack & Performance Packs are on sale! Save $80!
I don’t know why you wouldn’t give this a shot! It’s really SO stinking cool! And it’s FREE for crying out loud! You get an ALL-access pass to hundreds of proven workouts so you can workout anytime, anywhere! No DVD’s, all you need is a smart phone, tablet, laptop or even a smart t.v. and honestly…who doesn’t have at least ONE of those! Did I mention it’s FREE for 30 days! Try before you buy! 🙂
*You pay nothing today. And if you cancel by the end of the 30 days, you will not be charged! IF, however, you decide that over $2000 worth of programs and materials is worth a measly $2.99/week (paid quarterly)…you will pay $38.87 every 90-days, as long as you continue your Premium Club membership.
What workouts are included?
P90X®, P90X2®, P90X3®, INSANITY®, TurboFire®, ChaLEAN Extreme®, Brazil Butt Lift®, 10-Minute Trainer®, Hip Hop Abs®, and more! Plus, get insider sneak peeks of PiYo®, 21 Day Fix®, Body Beast®, FOCUS T25®, and other hot programs!
And they’re all FREE for 30 days!
New workouts and programs are added every month, so you’ll never get bored, you’ll keep seeing results and never run out of streaming options!
But wait…there’s MORE!
With Beachbody On Demand, you get the complete workouts—end to end—plus step-by-step program guides, workout calendars, nutrition plans, and more—all online! That’s how you’re going to get RESULTS. And that’s what makes Beachbody programs the #1 home fitness programs on earth!
How do I access Beachbody On Demand?
Stream your workouts from your web-enabled laptop, tablet, or mobile device.
This is GREAT for people who travel for work! It’s going to make working out on vacation SO much easier, too! Or maybe you’d rather do your workouts in the gym, now you can bring your Beachbody On Demand programs with you wherever you go.
Need a Personal Trainer?
How about 7?
In conclusion…have you clicked the link to sign up yet?
And this month, you can get FREE access for 3 months when you buy Shakeology!
As a coach, I’ve been able to sample On Demand for the past month and I LOVE it! It’s been so great to be able to access a workout with the touch of a button on my smart phone, tablet or computer (you can also stream to your smart t.v.!). My laptop didn’t even come with a DVD player! And I just heard last night that any program you have already purchased through Beachbody, will be automatically available to you in your “previous purchased programs” area of On Demand! How cool is that!? *That feature will be up by the end of March.
You’ll get instant access to hundreds of workouts, including top-selling programs like P90X and Insanity! Try one, and if you don’t like it, try another one!
Get the Beachbody Club Challenge Pack this month and save BIG! How does $1,500 dollars worth of programming sound? I own almost every one of these videos, on DVD (remember those old things?) and spent hundreds of dollars, and now they’re yours. FREE.
Check it out!
WHAT IS THE BEACHBODY CLUB CHALLENGE PACK?
Beachbody Challenge Packs are the complete package, offering total support for achieving health and fitness goals. The formula? Fitness + Nutrition + Support = Success. The Club and Shakeology Challenge Pack delivers the essential nutrition you need, plus online support, and 24/7 streaming access to Beachbody on Demand, which includes hundreds of workouts. This includes the chance to tap into Beachbody’s most popular programs, like P90X, INSANITY, TurboFire, 10-Minute Trainer and MORE, from anywhere with an Internet connection.
What else comes with BEACHBODY ON DEMAND? Everything you need! The nutrition guides. The recipe books. The fitness programs. The complete workouts. The workout calendars. The schedules. The get started right guides. The support. The coaching. The celebrity trainers. You get it ALL! Crazy right?!
• Club members also get insider ”sneak peeks” of new releases, so you can sample a workout before you buy the DVD program:
– 21 Day Fix® ”Total Body Cardio Fix”
– 21 Day Fix EXTREME® ”Plyo Fix Extreme”
– PiYo® ”Sweat”
– FOCUS T25® ”ALPHA Cardio”
– INSANITY MAX:30TM ”Sweat Intervals”
– Body Beast® ”Build: Chest & Tris”
– P90® ”Sculpt A”
You can take your workouts on vacation, to the gym, out to your backyard! Wherever you have internet, you can have your workout!
Get started with the Challenge Pack, and join my next challenge group for the support and accountability you’ll need to reach your goals! Provide your info below, and I’ll contact you with the details.
If you just want access to the Club, without the challenge pack, you can sign up below.
EXCITING NEWS FROM SUPER SATURDAY A FEW DAYS AGO!!!
Beachbody is going digital!
I have been asked this questions MANY times! “Can’t I just stream my workout somehow, so that I can workout in a hotel room, or on vacation, etc…without needing to pack a dvd player or laptop?” And now the answer will be…YUP!
When will Beachbody On Demand Launch?
Beachbody On Demand is expected to launch spring 2015! What is Beachbody On Demand?
Beachbody On Demand is a new feature of the Team Beachbody Club that provides unlimited access to stream Beachbody’s proven fitness programs. Paid Team Beachbody Club Members will be able to work out anytime, anywhere. Beachbody On Demand includes many of Beachbody’s most popular fitness programs in the digital library, making Beachbody programs easy to access anywhere an internet connection is available. How will it work?
Team Beachbody members will automatically have unlimited access to stream workouts from a list of Beachbody’s most popular fitness programs. Once logged into TeamBeachbody.com, Club members will select the Start Streaming tab from the home page, choose any fitness program in the streaming library, and stream any workout from the program!
What fitness programs will be available in the Beachbody digital library?
Immediately upon Beachbody On Demand launch, Club members will have unlimited access to stream many of Beachbody’s best sellers. Additionally, to give Club members a taste of some of Beachbody’s newest and bestselling programs before they buy, there will be individual sample workouts available to stream. The following unlimited access fitness programs will be available to stream at launch in March 2015:
Unlimited Access Fitness Programs:
P90X, P90X2, P90X3, Insanity, Les Mills Pump, Les Mills Combat, Ten Minute Trainer, ChaLEAN Extreme, Asylum Vol 1, Tony One-on-One (vol 1) and Hip Hop Abs.
Literally $1,000 worth of programming, yours for $2.99/week!!!
Existing Club members will automatically have access when this new feature is rolled out in March.
There is a chance that the price may go up as the value increases, so it makes sense to get signed up NOW!
What else comes with BEACHBODY ON DEMAND? Everything you need! The nutrition guides. The recipe books. The fitness programs. The complete workouts. The workout calendars. The schedules. The get started right guides. The support. The coaching. The celebrity trainers. You get it ALL! Crazy right?!
To get on my list to be notified as soon as Beachbody On Demand is available, sign up below.
Starting TODAY (Wed 6/4) at 3:00 PM EST/12PM PST!!!
These are some SERIOUSLY deep discounts!! You bet I’ll be grabbing a few of these!
The offer is valid for a LIMITED TIME ONLY starting TODAY – Wednesday June 4th at 3PM EST/12PM PST until Monday June 9th at 12PM PST – OR while quantities last! Which won’t be long for some of these! Some items will be gone today! Guarantee! If you see something you’ve had your eye on…GRAB it! This link will be live as soon as the sale is opened! So keep your finger on your mouse and get ready to click! 🙂 https://www.TeamBeachbody.com/Shop/summer-sale?referringRepId=186682
#1 Question I get asked as a Beachbody Coach: “When is Chalene Johnson going to come out with a NEW program, and what will it be!? I LOVE Turbo Fire and Chalean Extreme SO much…I just can’t take it anymore!”
I’m happy to provide BOTH answers for you!
FINALLY!
Chalene Johnson’s NEW Workout!
Coming June 2014!
Improve Your Overall Strength and Flexibility
Get an ultra lean and intensely defined physique without bulking up or straining your joints.
Introducing PiYo, a high-intensity, low-impact workout for a new kind of STRONG.
Chalene Johnson took the very best Pilates and yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscle mass—as you’re burning crazy calories.
Want to sculpt every single inch of your body? Watch this video about the new PiYo workout.
Now you can carve every inch of your body.
How? You’ll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle. No weights. No jumps. Just hardcore results.
The result? Problem areas become no problem. You’ll get sleek, long arms, sexy, flat abs, a tight, lifted butt, and the confidence that comes from knowing you’re at your best!
This is your chance to define exactly how you want to look—and how you want to feel. You’re in control.
You have the power to define yourself. Now use it.
Be First To Get Chalene Johnson’s PiYo!
Want to be the first to get Chalene Johson’s PiYo Workout? Want to get the workout schedules for PiYo, meal plans, and everything else before everyone else? Simply fill in the form below!
I’m sure you’ve either heard someone say this, or maybe you’ve even said it yourself: “Life is too short, you might as well enjoy it!”
There is nothing wrong with that statement, right? Well…when you use it to justify why you eat unhealthy foods, and don’t exercise, than yes…there is something VERY wrong with that statement!
So let me get this straight… the way to enjoy life is eating fried, processed, high-fat, low-nutrition, artery-clogging foods and being sedentary? I guess I must have missed the boat on this one!
We all know what happens to people who spend their lives like this right? Poor nutrition and lack of exercise puts you at risk for just about every illness, ailment and disease there is! Let’s name a few, shall we?
Heart Disease
Cancer
Stroke
Hypertension
Diabetes (which can lead to blindness and amputation)
Obesity (costs 123 BILLION dollars/year in health care)
Osteoporosis
Prematurity (70% of cases are caused by poor nutrition, physical inactivity & tobacco use)
So how does one enjoy one’s life when they have to deal with any ONE of these conditions or even SEVERAL?
And, is it fun to: take a bunch of medications? see your doctor all of the time? give yourself shots? struggle to get around? have difficulty completing necessary daily activities? be tired all of the time? have trouble sleeping? deal with aches and pain? watch your kids head down the same path? Did you know that 25% of kids ages 5-10 have high cholesterol, high blood pressure and other early warning signs for heart disease? One in five young people are obese and one in three are overweight.
I’m sorry…that just doesn’t sound like enjoying life to me! That sounds like a lot of heartache and suffering! All so what?! We can eat whatever junk we want to, and sit on the couch, watching other people DO what we CAN’T!? Is the price we’re going to pay really worth it?
Why not try to REALLY enjoy life! You may have to work for it a little, and it might be a struggle – especially at the beginning, but the REWARDS are long-lasting and life-altering! It’s at least worth a try, don’t you think?
Most of those diseases are reversible, if you start changing some of your daily habits NOW! The sooner the better! The formula is so simple: eat healthy foods, and move! That’s it! Start small, don’t expect to undo a life’s worth of bad habits overnight. You can begin by simply changing one small habit at a time. Set small goals first, achieve them, and set some new small goals. Replace processed foods with whole, natural foods. Instead of watching that t.v. show, take a walk.
There are thousands books, articles and movies about how to get started. Ultimately, you just have to find what works for you, but the key is to just start. Little changes, compounded daily, will equal AMAZING results! And I promise you, life will be SO much more ENJOYABLE when you can truly experience it, and not just watch it go by.
I would love to hear your thoughts about this topic. I don’t mean to belittle the real struggles that people have when it comes to health and fitness. I’m simply questioning the rationale, used by some, that this is how to enjoy life.
May I suggest an alternative? Check out my monthly health & fitness accountability groups. Anyone, at any fitness level, is welcome. We’ll workout, eat healthy foods and keep each other accountable every day. You’ll get the support and motivation you need to stick with it and get results! If you don’t have a fitness program you enjoy, I can help you pick one that is perfect for you! Just fill out this application, and I’ll help you get started.
This is a letter I was asked to write to a group of people in another coach’s challenge group who are struggling with self-confidence, body image issues and other feelings of negativity about themselves. They are either starting, re-starting or continuing on a journey of health and fitness. I was happy to share my story with them, and thought that it was worth sharing here, too.
“Dear Challengers,
I was honored when _____ asked me to write to you about my experiences and my personal journey with health and fitness. I applaud you all for either getting started, or continuing on your own personal journeys. It’s not always an easy path, but it’s so rewarding…you’ll begin to WANT to keep going!
Even though I had always considered myself a fairly ‘healthy’ person, I didn’t realize that I had a lot of work to do! I have been pretty active my entire life, and enjoyed eating healthy foods, but as I approached my 40’s…it just wasn’t enough. I was slowly gaining weight, month by month, pound by pound. I was doing the same workouts, and eating the same kinds of food, but it just wasn’t working anymore! I tried to convince myself that it’s just what was meant to be. I couldn’t do anything more about it than I already was. I was kidding myself.
In the process, I was also becoming more unhappy and depressed by the day. I wasn’t happy with the way that I looked or felt. I wouldn’t allow a single picture of myself to be taken, and if there was…I would delete them! Isn’t that awful? Can you relate?
So I did something weird…I decided to put the cart before the horse, in a sense, and signed up to be a Beachbody coach in order to START my journey, and be accountable along the way. I started with Chalean Extreme and TurboFire, and lost 16 pounds and 20 inches! But I wasn’t done yet. Then I did Les Mills Pump, and then Insanity…and lost a grand total of 24 pounds within about 6-8 months! I’ve done several other programs since, to maintain and continue to get stronger each day.
I’m not done with my journey! I will never be done. This is a new lifestyle for me and my family. Seeing my success, my husband has now lost 25 pounds and looks and feels better than ever! We are both healthier and fitter than we were when we got married 20 years ago. We’ve made so many changes in our daily lives. We eat much healthier foods. We’ve eliminated most processed foods entirely. Working out is a priority, and we often do it together, which is so fantastic! It didn’t happen overnight. This all took time, persistence, failures, re-boots, etc…but I was committed no matter how long it took me.
As a result, my confidence is better than ever. I actually allow pictures of myself to be taken now, so there’s evidence that I am part of my family! I’m a happier, healthier mom for my four kids, and they’re all learning how to eat healthier, and be healthier, too!
My message to you is to keep going! Whether you stumble, or fall – just pick yourself back up and keep going. Make small changes every day, and celebrate your successes! Set small, achievable goals every day. Plan, schedule and prioritize! Once you start to see results, you’ll be addicted to the process!
Surround yourself with positive people, books, etc. Learn as much as you can about making healthy choices you can live with every day! Share your journey – ask a friend or loved one to join you. Keep a journal and document your thoughts, troubles, joys and achievements. Take monthly progress pictures to refer back to – trust me on this one! You’ll be glad you did it! Find exercises, workouts and physical activities that you LOVE! You might have to try a hundred things before you find your ‘soul-mate’ workout, but it’s out there! Try hiking, biking, walking, jogging, a new exercise dvd, etc….You might find SEVERAL! And that’s even better! But whatever you do, never stop trying. You are worth this journey, your family is worth it, life is worth it! Consider the alternative! I know I want to age with as little pain and illness as possible, and there’s only ONE way to do that! You can’t control everything, but you can control your health. You owe it to yourself to be as healthy and happy as you can be!
When you struggle, remember WHY you started. Write down your goals, today! Write down your WHY, too! WHY are you trying to be healthier? When you have a ‘why’, you have a reason to commit, and recommit if you need to, every single day.
I wish you all the very best, and believe that you can all achieve anything you set your minds to! Go ahead and blow your own mind!
I’m going to show you something, not to brag, but to share with you what I was able to accomplish last year, this same time of year, in 2 months of helping others with health & fitness – something I LOVE to do! AND, I had only been coaching for 3 months at this point!
This year…I’m hoping to double this amount! No, it’s not $20,000 or anything, and maybe it doesn’t seem like a lot, but for a stay at home mom of 4, this extra income has made a BIG difference! I was just hoping to earn a little extra ‘fun’ money for the family, but now I see the potential is MUCH bigger than I even imagined!
When I decided to become a fitness coach, I had a lot of questions, fears and hesitations. However, it has been one of the most positive things I have ever done! I have lost 24 pounds, and lots of inches! I’ve gotten in the best shape of my life – as a 42-year-old mom! :O The best part is that I’ve helped others lose weight and get fit, and made a nice income doing it! I have become a better person by helping and serving others.
I have been able to pay bills, and earn some extra income for my family – we were able to go on a nice family vacation this year because of the money I’ve been able to earn as a coach! AND an extra $1500 after Christmas last year came in VERY handy!!
I can teach you how to do what I do! You do not need to be a nutritionist, or a personal trainer or a fitness professional. You do not need to be at your goal weight. You just need to be interested in helping others, while you help yourself!
I have a 30 day New Coach Training starting Monday January 6. I have a couple of spots open for anyone interested in:
1) helping others
2) health & fitness
3) getting in the best shape of your life
4) being your own boss
5) working when, where and how you want
6) earning extra income – All while having FUN!
*If you want to start 2014 as a more physically and financially fit version of yourself, message me ASAP for details.
