Healthy Granola

I am bit of a granola nut. There really is not much NOT to love about homemade granola. It is super easy to make with ingredients you most likely have on hand and it makes your house smell amazing when it bakes!! The major bonus when making homemade granola is much less expensive and in my opinion tastier than the store bought versions. If you have not made your own granola yet I highly suggest you start!!

Finished Product!

I love putting granola in my yogurt one of my absolute favorites! I am really trying to stop buying store bought granola because the good stuff is a little pricey and the high sugar and mystery ingredient boxes are…well…enough said. Therefore, that is why making your own is best option for so many reasons.

Ingredients:
- 8 cups old fashioned rolled oats
- 1/2 cup ground flax seed
- 1 cup honey
- 1/2 cup water
- 1 tsp salt
- 1 tsp pure vanilla extract
- 1 tsp pure almond extract
- 1 tbsp cinnamon
- 1 tbsp organic raw sugar

Directions:
-Mix honey and water together in bowl and place in microwave for 30 seconds to 1 minute (or until honey is smooth and pour-able). Add in extracts, cinnamon, sugar, and salt into mixture. 

-Add in the oats and flax seed, mix until all the coats are covered. I had to spread it onto baking sheets because the mixture makes a good amount. 

-Bake at 300 for 30 minutes (stirring occasionally), or until crisp or light brown. It will crisp more as it cools!!

Enjoy this amazing recipe with yogurt or as a breakfast cereal!!

Free 7 Day Clean Eating Group

It is the season of Thanksgiving and giving back to others. I wanted to give the opportunity to my followers, friends and family to learn healthy eating habits. I have decided to offer a FREE 7 day clean eating group, so many people have said they do not where to start with clean eating or the basics of it.

My life changed when I started clean eating, portion control, and Beachbody programs. I was going to the gym and eating "healthy" so I thought. When I truly began to transform was when I understood clean eating and what I was putting into my body.

Trust me, it is hard to make a lifestyle change, to truly be honest with yourself about what you are eating and how you are treating yourself. It was hard to get rid of my overload of coffee creamer, excessive amounts of peanut butter, and snacks!! But in time and with the desire to change...you can do it! I have found recipes and foods that work for the whole family! I am not deprived of anything, rather I found the healthier versions of everything!

The book that changed it all for me and helped me truly understand what I was putting into my body is called 'The Perfect 10 Diet' by Michael Aziz. I preach not being on diet, and this is not a diet book. It has steps for cutting out the bad food in our lives and tells us what to put into your body to properly nourish it. This book completely changed the way I look at food! 

I would like to help you get started with the process by giving you a 7 day meal plan, grocery list, daily accountability and motivation!

Requirements to join:

1) Make me your official beachbody coach and create a FREE account. This allows me to send you meal plans, tips, grocery lists, and motivation!

2) Participate in the private online group

3) Invite others to join you! We all love having someone to do things with, what better way to start something new than with a friend or two! You are more likely to stick with it when others around you are joining in!

What do get when you join?

1) 7 day meal plan

2) grocery list

3) daily tips 

4) a place to check in, ask questions, and get support

5) strategies to handle life and how to stay on track

Are you ready to get started? The group will kick off Monday November 9th, so reserve your spot today!

Email me at asoderberg32@gmail.com, send me a message on my facebook page www.facebook.com/ansoderberg or fill out the application below to enroll in the free group!

Leg Burner

I love adding in new exercises to my routine and this is one of my favorite leg exercises to add in! I usually do my 30 minute workout for the day and add this exercise in 2-3 times per week. If you want to feel a great leg burn try out this out.

There are 5 exercises, each move last 20 seconds. Rest 10 seconds in between each move, repeat the cycle 3 times total. I use a timer to help me keep track of the 20 seconds on, 10 second rest.

1) 180 squat
2) alternating back lunge with leg kick
3) low jacks
4) curtsy lunge with knee tuck
5) pulse squat jumps

If you want to really challenge yourself, do this exercise 3 times per week. On Monday do the set 3 times, Wednesday do the set 5 times, and Friday do the set 7 times! 

If you are interested in joining me in my fitness journey email me or fill out the application below!

Homemade Balsamic Dressing

Needing something clean to put on your salads. I love me a big a salad with lots of greens! A typical salad dressing has a lot of additives placed in it. I had been using just olive oil but I was looking for something to add flavor and change it up a bit. I found this recipe for balsamic dressing in my 21 day fix eating guide. It is amazing, only a few ingredients, and clean!

Ingredients:
*1 tsp. honey or pure maple syrup
*1/4 c. lemon or lemon juice
*2 tsp. dijon mustard
*6 tbsp. olive oil
*6 tbsp. balsamic vinegar

Directions:

* Combine vinegar, lemon juice, and honey in a medium bowl. Whisk to blend the ingredients well. 

* Stir in mustard, mix well.

* Slowly add oil, mix well!

Enjoy on salads! I also add this dressing on top of my veggies and add some peanuts, almonds or cashews for a little crunch, one of my favorite summer dishes!

Order one of the bundle packages from me this month and get entered into to win a FREE fixate cookbook! The 21 day fix and fix extreme are on sale this month so hurry to get in on this! 

Fill out the application below to get started today!

3 Day Refesh

I have been wanting to do the 3 day refresh through Beachbody for a long time but I kept telling myself not right now it is not a good time and making every other excuse possible. I had been snacking A LOT and since memorial day have not been eating the best. I finally said enough was enough...I need to break from these bad habits and it is time to get back on track. I had gained back only 1 pound but I could tell in my stomach and the way my clothes were fitting I was bloated and just tired all the time from putting junk into my body.

I started a 3 day refresh challenge group on Monday June 8th and started my refresh on Thursday of the week. I wanted other women to join me in this 3 days because I knew I would need support, motivation, and somewhere to check in when I was wanting to stop. I spent the first few days preparing my menu, starting to slowly withdraw from caffeine, and grocery shopping for my fruits and veggies! 

Sample Meal Plan

I was nervous and worried I would be hungry all the time...the honest truth there was never a time I was hungry during the day and most of the time I had to force myself to finish the meal. I made the meal plan above in a word document and had this with me at work and while away this weekend to stay on track and have for quick reference.

For breakfast I had chocolate shakeology and a fruit option. I switched up my fruit every morning and had banana, watermelon, and strawberries. I love the chocolate shakeology plain with ice and water blended. Adding your fruit into the shakeology is also an option and adds variety to the breakfasts!

Breakfast Day 1: Chocolate shakeology and 1/2 banana

There were 3 optional tea times one in the morning,one in the afternoon, and one in the evening. These are typically the times I have coffee or want to snack.  I drink coffee everyday and was worried I would have bad headaches, I never had a craving for coffee and the tea option definitely helped me with this and I now love tea! I used organic green tea and organic herbal passion tea throughout the 3 days. 

Afternoon tea time: Unsweetened green tea

   For the mid-morning snack it was the fiber sweep drink. I was most worried about this because of how it looked when I made it the first day. I was very surprised at how easy it was to drink and
the flavor was not bad at all! When doing the refresh don't let the sweep sit, drink it right away after mixing it with water.

Morning fiber sweep

For lunch everyday you got the vanilla refresh shake, 1 serving of fruit, 1 serving of vegetables, and 1 serving of healthy fats. I was thinking there is no way this is going to fill me up, I will be starving! Everyday for lunch I was full and did not want to eat more when I was finished. I added cinnamon, pure vanilla extract, water, ice and blended my refresh up. It tasted exactly vanilla shakeology to me and I loved it!!

Lunch day 2: Vanilla refresh, strawberries, cucumbers and 1/2 avocado

Lunch day 3: Vanilla refresh, watermelon. carrots and hummus

For the afternoon snack you get 1 vegetable serving and 1 healthy fats serving. I typically was not hungry yet for this but I wanted to follow the plan exactly so I ate it! Sometimes it was more than an hour after lunch due to work or not being hungry yet. For day 1 I had cucumber and hummus. Day 2 carrots and 1/2 avocado. Day 3 carrots and hummus. 

Dinner was my favorite time of day during the refresh! I loved trying the new recipes provided in the refresh program guide. I will definitely be using these recipes again and trying some of the recipes I did not use yet from there. I always struggled to finish my meal because I was so full, this was a great feeling that I wasn't hungry and I didn't want to eat more after finishing. For dinner you get the vanilla refresh, 1 serving from the dinner recipes (provided in the guide), and optional organic vegetable broth. 

Dinner day 1: Veggie stir fry recipe, vanilla refresh, and organic vegetable broth

Dinner day 2: Cucumber&tomato salad, vanilla refresh, organic vegetabl broth

Dinner day 3: spinach salad, vanilla refresh, organic vegetable broth

 RESULTS!! I was gone for the weekend with family and there were temptations everywhere. I almost put off the 3 day refresh until Sunday but I knew I would eat and drink all weekend if I wasn't on this. I stay committed while away and I am so happy I did! In the 3 days I lost 3.5 pounds and 1.5 inches from my waist. I feel so much better and more energized. I now know I can do anything I put my mind too and things (food/drinks) I thought I needed everyday I do not need! You can tell the difference in my belly from the bloating I had from all the junk. Here are the before/after pictures!

All in all, I loved the refresh and would recommend it to everyone starting a new fitness journey, wanting to break bad habits, or you have plateaued and want to try something to kickstart your body again! I am going to do this again at the beginning of my next challenge group which kicks off July 6th! This will be a great time to join right after the holiday weekend. If you are interested email me for more information or you can check out my coach website!

Right now, would be the perfect time to get your refresh. This month the 21 day fix and fix extreme challenge packs are on sale. They also have the kickstart challenge pack for the 21 day fix and fix extreme on sale! With the kickstart you get the whole challenge pack plus the 3 day refresh with it! This is a great time to join me and start your new healthy lifestyle! 

How Challenge Groups Have Changed My Life

My fitness and health before starting challenge groups was difficult and not consistent. I was 4 months post baby and I lacked the motivation needed to get back into shape. Before I was pregnant, I was confident and felt comfortable in my own skin. That was completely different after having my son. I lacked confidence, when I looked in the mirror I did not recognize that person, and I constantly had negative thoughts about myself running through my head. I was going to the gym and eating "healthy" but was not getting results. Everything changed both physically and mentally for me when I joined my first challenge group.

I was hesitant to join an online group with women and men I had never met before. Honestly who isn't?!? We are scared because we fear judgement and we think we have nothing to share. Trust me these thoughts ran through my head a million times. I am the type of person who thinks I can do everything on my own and hate asking others for help. I would rather struggle and fail a million times before asking for help. BUT...I was at point where I knew I needed help. I was not holding myself accountable, made every excuse possible, and I was not making any progress. 

My first challenge group saved my life...and no this is not an exaggeration! The group provided me with everything I was needing and much more. If you are anything like me you are competitive and when others are counting on you to show up you have to succeed. I had a coach and the other challengers in the group posting daily on their progress, completing their workout, eating a healthy meal, and motivating me to do the same. Negativity was not an option and I was constantly reminded daily that I was worth it to make the change! This type of thing drives me to push myself and failure was no longer option.

In the challenge group I was provided all the tools I needed to succeed. In the first week we spent time talking about measurements, meal planning, recipes, and what to expect with the program. Over the next 21 days I was motivated daily to stick with my meal plan, get my workout in, provided with food ideas, and supported by others when I had a bad day. I thought I had it all figured out till I joined this group. I learned portion control and clean eating. I learned this is a lifestyle change and 1 bad day does not define you or the progress you are making towards your goals. I learned I am WORTH it! I learned I am capable of anything I put my mind to. I learned setting goals is important and when you think it, you believe it and will become it! Challenge groups changed my life and I want to share with everyone this experience and maybe just maybe change a few lives along the way!

Fear is normal and if you have fear that is a good thing that means you are moving in the right direction towards change! Any change especially a change regarding your health and lifestyle is terrifying. Trust me on this one...it will be a change you will never regret. You are WORTH it and your health is not something to chance! I want to show you how to live a healthier life. I want to show you it is not rocket science, there is no magic pill or quick fix to live healthy. Let me show you how 30 minute workouts, portion control, shakeology, and change groups can change your life!

My next group is forming now Jiggle Free June and I want you in my group! I want to help you! MSG me for more information or to get started! To give you even more incentive to join me from now until June 30th for every 21 day fix or fix extreme package sold, beachbody will donate $10 to the International Justice Mission! Get healthy and help a great mission at the same time!

Watch this video to get more information on challenge groups!

My health journey

Happy Wednesday!

I wanted to start a blog to share my fitness journey and hopefully inspire/help others along the way!

I started my fitness journey 4 months after having my sweet baby boy Krayton. I was uncomfortable in my own skin and did not have any self confidence whatsoever. I was fit before my baby, worked out every morning before work and ate relatively "healthy" or so I thought. After having Krayton I tried going to the gym, I tried counting calories, I tried eating healthy and I was running out of options to lose the extra baby weight. I did not want to go to the gym for an hour or more each day and spend less time at home with my husband and baby. So what was I going to do??

I was sitting on facebook scrolling aimlessly when I stumbled upon a friends post about the 21 day fix. Curious I messaged her and thought to myself could this at-home workout/nurtrition really work? NO WAY! But there was a little voice inside my head telling me to give it a shot. I ordered the 21 day fix and never looked back once I started the program. 

       

       

The program consist of 30 minute workouts with a different workout for each day, portion control containers, eating guide and shakeolgy. When I got the portion control containers I thought to myself I am going to starve!! I was wrong again...this was more than enough food and I had been doing it wrong all along! It takes the guess work out of losing weight and makes meal planning/eating so easy. And shakeology is simply amazing and my favorite meal of the day (we will save my love for it for another post)! I went full force with this program for 21 days and my results blew me away! 

I have continued with the 21 day fix nutrition and have tried out Insanity Max:30 and 21 day fix extreme from Beachbody. I have loved every single program and have continued to lose weight and tone up. Since starting the programs in November I have lost a total of 18 lbs and 11 inches! I am lower than my pre-baby weight, more toned, and feel better! I will continue to eat clean and do at home workouts. There is no turning back for this momma!

Left picture: 4 months post baby. Right picture: 9 months post baby

Don't let anyone tell you that you can't have your pre-baby body back or that you can't get fit! We all start somewhere and if we want to change we can make it happen. Are you ready for a change?

 If you want more information or want to join my next challenge group check out my page or email me!