Wednesday, September 21, 2016

3 day Sneak Peek into the Coaching Life





If I was an outsider looking in at my life, I would be SOO confused! What does she DO all day (besides post pictures of her kid)?! If you are scratching your head...wondering how I can stay be a stay at home mom and build a business...you are invited to join our Teams 3 day Sneak Peek! 

The whole concept of being a Beachbody coach can seem so abstract and SCAM-Y HAHA 

I am one of the BIGGEST skeptics. I had a billion questions before starting Beachbody programs and then even more after I learned about the Coaching opportunity. There are so many products to buy out there or business to join...I didn't want to get sucked into something that wouldn't last!
I did want to feel like I had just been taken advantage of so someone else could earn a quick buck...that is one of the WORST feelings. So with that being said, I would like to "Pull the curtain back" and give you a glimpse into what I do...and you can decide if it's a good fit for YOU!




** Join our Teams 3 day Sneak Peek into the Coach Life**

I don't need a commitment...this is simply a chance for you to see if this is a good fit for you. 

Here is what I can promise:

- This will NOT be one of those schemey "Business Opportunities” where the creepy sales guy pitches a bunch of different things and tries to pressure people to commit

- I'm simply going to share MY story, reservations I had coming into the biz... how/why we overcame them and how it has changed our lives...


-I'll cover what is exactly I do as a Coach and how you can turn getting healthy into a business

- I'll cover common objections (time, needing to be fit?, having a background in nutrition/fitness?) and FAQs 

- Share our team CULTURE and values so you know what kind of "family" we are if you DO decide to take the leap

No pressure to sign up. Simply an opportunity to learn more and decide if it might be right for YOU! You won't hurt my feelings if it's not for you or the timing just isn't right. The group is virtual & the videos are pre-recorded, watch on your time and have all your questions answered!!


THAT'S IT! 3 Days --- ALL HEART, no pressure -- just us sharing the way we feel about this awesome opportunity and our desire to help others!! Check out the YouTube video below for some details!! 



To join simply fill out the application below or email asoderberg32@gmail.com



Wednesday, September 7, 2016

Free Meal Prep 101 Group



You have probably heard the saying before "you can't out work a bad diet" well I am here to tell you that is true! Nutrition makes up for 80% of our results, if we want to reach our health & fitness goals the work has to be done in the kitchen along with exercise. One of my other favorite sayings "failing to prepare is preparing to fail" which may sound a little harsh but SO true, especially when it comes to your eating. 

We are all busy as moms, working full-time, or going to school with schedules that keep us on the go, some days it can be impossible to cook all your meals at home. Which leaves you to grab something quick & if you are not prepared it is most likely unhealthy. This my friends is where MEAL PREP comes in handy!! Without meal prep the chances for you to grab unhealthy & quick snacks/meals increases.

So you are probably wondering...
*What is meal prep? 
*How can I meal prep with my busy schedule?
*How do I meal plan for a week?
*How do I grocery shop for a week?
*What is clean eating?
*How much of each food group do I need daily?

Trust me, I had all these questions too!! And I am here to tell you, meal prep is going to become your new best friend :) I will answer all the questions and more in our team's 7 Day Free Meal Prep 101 group, starting September 12th and ending September 18th. 


Some of my meal prep!

I will provide:
*All the tools and support you need to meal plan, grocery shop, and prep for a week! 
*Sample meal plans and grocery lists!
*Meal prep tips and references to help make it as simple as possible!
*You will have get tools to take with you to continue on with a healthy lifestyle!

All you have to do is fill out the application below or email me asoderberg32@gmail.com to join!! Can't wait to have you join and learn tons of amazing information on how to get started with living a healthy lifestyle! 

Check out the youtube video posted below with more details about the group!!







Thursday, August 25, 2016

Take the Health Bet




Wondering what I am talking about when I am referring to the Health Bet? Well, let me tell you....it is as simple as getting healthy for 30 days & earning money. You are probably thinking to good to be true, what is the catch? NO CATCH!! Let me tell you how you earn money for getting healthy from September 5th- October 2nd.

The Health Bet is an incentive program Beachbody is running for the month of September because they are betting you will fall in love with getting healthy! I know for a fact, if you commit to getting healthy for 1 month, your life will never be the same! 

How does it work? And what do you need to do to get in on this AMAZING opportunity?

1) Join my health/fitness accountability (End of Summer Reset) group that starts September 5th and ends October 2nd.
2) Pick a Beachbody program that fits your goals & interests.
3) Have a 30 day supply of Shakeology. 
4) Once you are in the group all you have to do is commit to being the healthiest you & log your journey! Drink 5 shakeology shakes a week & do a minimum of 3 workouts a week for 4 weeks. That is it!! 

How do you get the money?

Like I said above, just commit to the program we select together for 4 weeks. If you do this, you will earn an equal share of up to 1-3 million dollars!! Once you have logged your stuff for 4 weeks, Beachbody will equally split the money between all participants & send it to you!

There are so many awesome promotions going on for the month of August. Get a program before August 29th to have your package in time to get started on September 5th. 
Promotions include: (challenge pack is a bundle package of a program + 30 day supply of shakeology)
  • Country Heat and Shakeology Challenge Pack
  • Country Heat Kickstart and Shakeology Challenge Pack
  • 21 Day Fix (+Spanish) and Shakeology Challenge Pack
  • 21 Day Fix Kickstart and Shakeology Challenge Pack
  • 21 Day Fix EXTREME (+Spanish) and Shakeology Challenge Pack
  • 21 Day Fix EXTREME Kickstart and Shakeology Challenge Pack
  • 22 Minute Hard Corps and Shakeology Challenge Pack
  • 22 Minute Hard Corps Performance Pack
  • 3-Day Refresh and Shakeology Challenge Pack
  • CIZE and Shakeology Challenge Pack
  • CIZE Kickstart and Shakeology Challenge Pack.
  • Club and Shakeology Challenge Pack
  • Club Kickstart and Shakeology Challenge Pack
  • PiYo and Shakeology Challenge Pack
  • PiYo Kickstart and Shakeology Challenge Pack
Make sure to hurry and get a spot! Email me or fill out the application below to get more information, learn about prices for promotions, pick a program, & get ready for the healthiest month of your life! All you have to lose is weight & unhealthy habits & you will gain back your health & some cash while you are at it! WHY NOT?!?


Sunday, August 21, 2016

Benefits of Exercise During Pregnancy





Working out anytime especially while pregnant may seem like a chore. From feeling nauseous to a growing belly in the first trimester; body changes & sleepless nights in the second trimester; to barely making it to the bathroom in third trimester. Working out when you feel completely exhausted a majority of the time may not sound like a good idea but there are so many benefits to being active during pregnancy.


21 weeks pregnant
1) Keep pregnancy weight gain in the healthy range.
2) Increases your energy. This may seem contradictory since you are exercising but hormones are released which make you feel better after a workout.
3) Reduces risk of gestational diabetes.
4) Improves your sleep.
5) Keeps your digestive system on track.
6) Reduces pregnancy aches & pains. Helps reduce swelling!
7) Improves your immune system.
8) Lowers your blood pressure.
9) Help boost your mood during & after pregnancy. Making you feel better about yourself, the life you created, & everything about this new life as momma.
10) Makes labor & delivery easier.
11) Helps recover faster post-birth.

25 weeks pregnant
The list of benefits go on and on for working out when pregnant. It may seem hard especially when you don't feel like moving off the couch. But you will feel revived, healthy, & your baby reaps the benefits as well! If you are pregnant or post-baby, I would love to chat with you about getting started with your health & fitness journey! My journey started after our first baby, so I know how hard it can be during/after pregnancy to get started or even know where to begin! YOU are WORTH!! Let me help you gain your confidence back & feel amazing!

Email me or fill out the application below!!





Tuesday, February 2, 2016

Healthy Superbowl Chow Down


Superbowl Sunday...another day where everyone indulges in way to much food and drink! I love Superbowl Sunday regardless of my team (GO PACK) is in it or not. There is so much to enjoy family, friends, commercials, half-time show, and oh yea I guess a game :) 

I wanted to share some healthy alternatives to bring with you on Superbowl Sunday, you get the same great taste and flavors without overdoing it or getting off track! For some, you just started your health/fitness journey and this may be the first real test, bring something with you that you know you can have so you can enjoy eating like everyone else but ruining all your hard work!! 

1: Clean Buffalo Chicken Dip
                                            
    Ingredients:
(Large party batch)
- 2 cups plain greek yogurt
- 2 cans shredded chicken 
- 1 cup shredded cheese

- 1/2 cup hot sauce
*Mix the ingredients together in large bowl then place in baking dish. Place in the oven for 30 min at 375. Stir ingredients often while baking.

When enjoying this dish I use veggies for dipping or whole grain cracker/chips. This recipe is also great to make for a dinner and have buffalo chicken wraps. Use whole grain tortillas when serving wraps! Watch out this stuff is addicting!




2: Spicy Cauliflower Bites
   I love buffalo wings and this was a great alternative for that!! 


Directions for cauliflower:

-preheat oven to 350 F
-coat baking pan with non-stick spray
-place cauliflower florets on baking pan. Lightly spray with olive oil and sprinkle salt. 
-bake for 20 minutes or until tender-crisp. 

Directions for sauce:
-combine 1/2 cup hot sauce, 1/3 cup rice vinegar, 1 tbsp cornstarch (Gmo free). Mix in medium sauce pan until cornstarch is dissolved. 
-add to hot sauce mixture: 2 tsp chili powder, 1/4 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1 tsp pure maple syrup, 1 tsp Worcestershire sauce, 2 tbsp organic grass-fed butter, sprinkle salt. Whisk to blend. 
-heat mixture on stove stirring frequently for 10 minutes or until thickened. Set aside.

Spicy cauliflower bites: 
pour hot sauce mixture and cooked cauliflower in a bowl together. Covering the cauliflower. 
place back on baking sheet and cook for 5 minutes. 

3: Homemade Guacamole

Ingredients:
-3/4 large avocados (really depends on how many people you will serve)
-1/2 onion chopped
-1/2 tomato chopped
-1 tsp sea salt
-chips or veggies for serving

Directions:
-slice avocados, scoop out with spoon, then mash in large serving bowl with fork
-add onion, tomato, and sea salt
That is all!! For an amazing appetizer!!

4: Turkey Meatballs

Ingredients:
-Nonstick cooking spray
-1 1/2 lbs. raw 93% lean ground turkey  breast
-1 tsp. sea salt
-1 tsp. dry mustard
-1 tsp. smoked paprika
-1 large egg, lightly beaten
-3/4 cup quick cooking rolled oats
-2 cloves garlic, finely chopped (I used minced garlic)
-12 fresh parsley springs, finely chopped
-2 Tbsp. tomato sauce, no sugar added

Directions:
-Preheat oven to 400 degree F.
-Lightly coat large baking sheet with spray and set aside.
-Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley, and tomato sauce in a large bowl and mix well by hand.  
-Roll mixture into 30 1-inch meatballs and place on the prepared baking sheet.
-Bake for about 20 minutes or until they are no longer pink in the middle. 

5: Veggie Pizzas
Ingredients:
-8 ounces reduced-fat cream cheese, softened
-1 cup plain nonfat Greek yogurt
-1 package powdered Ranch dressing mix (greek yogurt)
-2 (8 oz) cans of  organic crescent rolls (Annie's or Immaculate)
-1 cup fresh broccoli, chopped
-1 cup fresh red pepper, chopped
-4 green onions, chopped
-1 1/2 cups shredded cheddar cheese

Directions:
-Preheat oven to 350°F.
-Place cream cheese, yogurt, and Ranch dressing mix in a large bowl. With an electric mixer, beat on medium until smooth and creamy. Set aside.
-Remove crescent rolls from the cans and roll out in one big piece onto a large, greased cookie sheet. Pinch seams together, if needed. Bake for 8-10 minutes or until golden brown. Let cool.
-Spread cream cheese mixture onto cooled crust. Top with cheese and veggies.
-Use a pizza cutter or large knife to cut into squares. Serve immediately or store in refrigerator in airtight container for up to 3 or 4 days.


6: Artichoke Dip
Ingredients:
-4 ounce cream cheese
-1/3 cup plain greek yogurt
-1/4 cup Parmesan cheese
-2 cloves garlic, minced
-10 ounces frozen spinach, thawed and drained
-10 ounce jar marinated artichokes quarters, drained and chopped
-1/4 cup shredded mozzarella cheese

Directions:
-Preheat oven to 375 F
-Use hand mixer, Blend together cream cheese, Greek yogurt, Parmesan cheese, and garlic
-Add spinach and chopped artichoke hearts to the cheese mixture
-Transfer the mixture to a small baking dishing and top with the shredded mozzarella cheese
-Bake in the oven until the cheese is bubbling and to brown. 20-30 minutes


7: Gluten Free Chocolate Chip Cookies

Ingredients:
- 3 cups almond flour
- 1 tsp baking soda- gluten free
- 1/4 tsp sea salt
- 1/4 cup extra-virgin coconut oil, melted
- 1/4 cup pure maple syrup
- 1 large egg
- 2 large egg whites (1/4 cup)
- 1 tsp pure vanilla extract
- 1/2 cup semi-sweet or dark chocolate chips

Directions:
- Preheat oven to 375 F
- Line 2 baking sheets with parchment paper
- Combine almond flour, baking soda, and salt in a medium bowl. Mix well.
- Combine coconut oil and maple syrup in a large mixing bowl. Beat for 4-5 minutes or until creamy.
- Add egg, egg whites, and extract; beat for an additional 2 minutes. 
- Add almond flour mixture and chocolate chips to egg mixture; mix until blended.
- Drop mixtures onto parchment paper (rounded tbsp), use a spatula to flatten cookies if traditional cookie appearance is desired. 
- Bake for 14-16 minutes or until golden brown.




Sunday, January 31, 2016

Gluten Free Chocolate Chip Cookies



I always have a sweet tooth and anything to do with chocolate is right up my ally!! So when I am craving something sweet, I try to find healthy alternatives so I don't ruin all my progress or put junk back into body. These chocolate chip cookies are AMAZING!! A great replacement for the ordinary chocolate chip cookies!

Ingredients:
- 3 cups almond flour
- 1 tsp baking soda- gluten free
- 1/4 tsp sea salt
- 1/4 cup extra-virgin coconut oil, melted
- 1/4 cup pure maple syrup
- 1 large egg
- 2 large egg whites (1/4 cup)
- 1 tsp pure vanilla extract
- 1/2 cup semi-sweet or dark chocolate chips

Directions:
- Preheat oven to 375 F
- Line 2 baking sheets with parchment paper
- Combine almond flour, baking soda, and salt in a medium bowl. Mix well.
- Combine coconut oil and maple syrup in a large mixing bowl. Beat for 4-5 minutes or until creamy.
- Add egg, egg whites, and extract; beat for an additional 2 minutes. 

Separate mixtures
- Add almond flour mixture and chocolate chips to egg mixture; mix until blended.

Cookie dough batter

- Drop mixtures onto parchment paper (rounded tbsp), use a spatula to flatten cookies if traditional cookie appearance is desired. 
- Bake for 14-16 minutes or until golden brown.

Before baking
This recipe is super easy and everyone will love this healthier version of chocolate chip cookies! Enjoy! Please subscribe to my blog to get all my latest recipes! 
Sunday, January 24, 2016

Banana Apple Muffins



With a toddler in the house, I am constantly fighting the battle over food. One day he loves something, the next day won't touch it. So variety is what we need! This is a great breakfast or snack idea for the whole family! I especially love these muffins because they are carb free...yes that is right no carbs!! 

                                 

Ingredients:
- 2 large eggs, lightly beaten
- 1 cup mashed banana (I used to medium bananas)
- 1 tbsp organic grass-fed butter (melted)
- 1.5 cups almond flour 
- 3/4 tsp baking soda
- 1 dash sea salt
- 1/2 cup peeled and chopped apple (I used my ninja chopper to make the apple pieces small since we have the little guy)



Directions:
- Preheat oven to 350 F
- Place nine muffin holders in the pan or spray with non-stick spray
- Combine eggs, banana, and butter in bowl. Mix well.
- In a separate bowl combine almond flour, baking soda, and salt. Mix well.
- Add both mixtures together. Mix until blended.
- Add chopped apple to mixture. Mix well.
- Divide the batter evenly between the 9 cups. 
- Bake 15-20 minutes, or until golden brown. I use a toothpick in the center of the muffin, if nothing is on there when you pull it out, they are done!
- Let cool.

Muffins before baking

This is considered 1 fruit serving and 1 healthy fat serving! Enjoy this treat!