Top 8 Tips to Drink More Water!

We all know how important it is to stay hydrated.  The best way to do that is with water.  It has zero calories, and our body needs it to stay healthy.  It cools our body and replenishes our fluids when we sweat.  It helps everything inside our bodies to run smoothly and can even improve our skin and complexion.  The recommended amount of water per day is half of your body weight in ounces.  It's the best thing for us, so how do we drink more of it?  Read on to see my top 8 tips to drink more water throughout the day!

1.  You can get a gigantic water bottle (like me), fill it up once, and have it all day.

2.  Find a fun water bottle, like one with a motivational saying or one that tracks how much you drink.  You can find a bunch of them (like this one) on Etsy.

3.  Always have a plan for how you're going to refill your bottle.  If you like cold water, keep a gallon jug in the fridge and fill up a smaller bottle throughout the day.  If you don't have access to water or don't want to keep refilling, keep several water bottles readily available.

4.  Flavor your water with herbs, cucumbers, or fruits.  These items are low in calories and some are even "free" foods, which means you can have as much of them as you want.  Many water bottles are available with a infuser so you can put your additions in it, but putting them right into the water works just as well.

5.  Find a simple way to track your water.  Whatever that may be, find something that works for you.  You can wear bracelets and remove one every time you drink a bottle, you can tally how much you're drinking--however you do it, keeping up with how much you drink is important and can help you stay on track.

6.  Have a (friendly) competition with a friend or co-worker to see who can drink more water in a day.  Then, try to beat the amount from the day before the following day!

7.  Drink a glass of water as soon as you wake up in the morning.  This will not only start your day off right, but it will give your metabolism a jump-start.

8.  Drink water with every meal and for every bite of food, try to have a drink of water.  You may even find that by drinking water while you eat can help you to eat less overall!

I hope that you are able to use some of these ideas to help you stay cool and hydrated with water!

Quick and Easy Dinner: Pasta with Avocado Spinach Sauce

I like to switch things up every once in a while and try a different recipe.  When I saw this one, it was just odd enough to where I thought, "Hmmm, let me try this!"  This recipe is similar to one that I make which goes with chicken and tomatoes, but instead of olive oil, this recipe gets its richness from an avocado. This recipe is also super fast--just takes about 15 minutes!

Shrimp with Avocado Spinach Sauce

2 servings

 

 Ingredients

1/2 pound shrimp or chicken

1 t olive oil

2 garlic cloves

1/2 avocado

1 c spinach

1/4 t dried basil

salt and pepper

juice of 1/2 a lemon

zest of 1/2 a lemon

1/4 c pecans

2 oz. whole-wheat pasta, like linguine

Fill a pot with water and bring to a boil.  Add pasta to water, stir, and cook for about 10 minutes.   While pasta is cooking, add avocado, spinach, lemon juice, lemon zest, 1 garlic clove, basil, pecans, and 1/2 c water from the pasta pot to a blender and mix until smooth.  Chop the second garlic clove.  Heat non-stick pan over medium heat, add oil, add garlic, cook for about 1 minute, and then add shrimp or chicken.  Season with a dash of salt and pepper, to taste.  Shrimp will only take a minute or two, cook chicken until no longer pink.  Drain pasta, add sauce to the pasta and mix to coat.  Divide pasta and top with shrimp or chicken.  You can serve this with a side vegetable, but I just added some more spinach and wilted it down for just a minute or so.  Enjoy!

21 Day Fix Extreme Ultimate Workout Review: ABC Extreme

Another workout available in the Ultimate Workout set for Extreme is ABC Extreme.  In the regular calendar rotation, it is subbed for Dirty 30 (What, no compound moves with weights or that awful wobbling plank pull?  I'll take it!).

Today's Workout:  ABC Extreme

Autumn's Inspirational Quote of the Day:  "Limitations only exist if you let them"

Equipment:  light and medium weights, mat (optional)

Total Workout Time: 32:13

Set up:  there are 11 moves which are performed for 1 minute each; then the set of 11 moves is repeated.

Exercises:
Warm-up (about 1 and a half minutes):  jog, step back right and left, roll shoulders back, roll shoulders front, side lunge right and left, front lunge with a twist right and left, alternating kick and touch your toe.

Squat Tap:  holding a set of weights, start with feet together, arms by your side, and slightly bend knees into a squat-ish position, tap right leg back, bringing weight down to your toe and other weight (left arm) into your chest, switch legs.

         

Figure 4 Reach:  we've done this move before, but this has an added bonus:  left foot on the floor, right ankle resting on left knee, left arm out on the ground, right arm behind your head, pull up and crunch to the knee of the leg that is on the ground and lift up your toe while doing so.  30 seconds on right side; switch and do 30 seconds on left side.
Sumo Hit:  start with your feet out in sumo squat, holding the weight on both sides, jump feet together and bring weight up to chest height, jump back out into sumo and bring weight straight down.
Accordion:  hold the weight on both sides, lay on your back in crunch position, crunch knees in and chest up with the weight.
Squat Hold:  oh, what a sneaky little...she tries to be all coy with this one and make you think you're going to do something fun here.  I guess this is her version of fun:  holding weights by your sides, drop down into a squat and hold for 1 minute.
Squat Jump:  drop the weights, go down into squat position, jump up and drop down into squat position.
Curve Twist:  holding the weight on both sides and sitting in a crunch position, bring the weight forward and twist abs, then to the back of the room and twist the abs.  You can bring your toes off the floor for the advanced version.
Lunge Arabesque:  holding the weights at your sides, step leg forward into a lunge position, then stand up and bring the back leg straight behind you and do a little lift (try not to touch the foot to the ground between the lunge and back leg lift).  30 seconds on one leg, switch, 30 seconds on the other leg.

    

In and Outs:  laying on your back in crunch position, hold the weight on both ends and lift up to the center, then to the right side, then back to center, then to the left side and repeat.
Single-Leg Bridge:  laying flat on your back, put the weight on your right hip, lift your hips up to the ceiling and your left leg up, keeping it as straight as your can, heel flexed.  30 seconds on right leg, then switch and do 30 seconds with left leg down and right leg up to the ceiling.
Side Plank Drop:  lay on your right side, hips stacked and push up on to your right forearm, weight on your left hip, drop down to the ground and push back up.  30 seconds on right side, switch and do 30 seconds on the left side.
Repeat all moves.

Cooldown:  just over 1 minute.

Personal Opinions and Difficulty: This is a workout that I look forward to every time it's on the schedule.  It has good variety, is fun, and the time goes by fast.  Plus, we're working larger muscle groups, so the heart rate is up and you will be sweating. 
Difficulty: 4/5  Nothing overly complicated, but you can make this more a challenge by upping the weights.
Enjoyment: 4.5/5  This workout has the same set up as the other one in the Ultimate set:  go through all the moves once, then repeat.  This is different from the typical set up of her workouts where you do a circuit with 2 moves, repeat, and then move on.  I still think I like that a little bit better, but I enjoy this workout a tad more than Power Strength Extreme, so that's where the .5 came from (I'm a tough but fair judge...)
Overall:  5/5  I think this is a great addition to the regular rotation of Extreme workouts.  I would definitely recommend the two extra workouts to anyone who already has Extreme.  They add variety to the rotation and provide different and advanced moves.  I think you'd really enjoy this workout!

21 Day Fix Extreme Ultimate Workout: Power Strength Extreme

Just when you thought it was safe to go back in the water, Autumn (and I) are back with 2 more workouts that can be purchased in addition to 21 Day Fix Extreme.  Today I'm going to review Power Strength Extreme, which can be substituted for Plyo Fix Extreme (thank goodness it's subbed for some jumping!).

Today's Workout:  Power Strength Extreme

Autumn's Inspirational Quote of the Day:  "There are NO shortcuts, do the work"

Equipment:  mat (optional)

Total Workout Time:  31:17

Set up:  there are 9 moves which are performed for 1 minute each; then the set of 9 moves is repeated.

Exercises:
Warm-up (about 1 and a half minutes):  jog, step back right and left, roll shoulders back, roll shoulders front, side lunge right and left, front lunge with a twist right and left, alternating kick and touch your toe.

Quad Crawl:  I would call this a bear crawl.  On your hands and knees, push up so your knees are off the ground and your toes are touching the floor.  Crawl forward 4 times, moving your right arm and left leg, then left arm and right leg, then crawl backwards 4 times.

    

Frog Hops:  heels together, toes turned out, squat down and touch your fingers to the ground, then jump up and repeat.
Supine Crawl:  similar to the quad crawl, except your on your back now.  Put your hands and feet on the ground, push your hips to the ceiling and walk backward 4 times, starting with your right hand and left foot, then go forward 4 times.
Extended Crunch:  arms out overhead, legs out straight, lift up and crunch knees and elbows together at your belly button, stretch back out but do not touch the ground.
Glute Kicks:  what I (and Shaun T) call donkey kicks:  hands and toes on the floor, with your knees close to your chest, kick knees up into the air and kind of try to kick yourself in the butt (make sure you don't go flying over your head!).

Half Pistol-R:  standing position, lift your left foot just slightly off the ground, hands by your side, bend right knee into a squat position and stand back up straight.  You won't go very low here, and don't worry too much about how high your foot is off the ground--it's more about how deeply you can bend the standing leg into the squat.
Half Pistol-L:  repeat move on other leg.
Gorilla Walks:  squat down with feet wide apart, hands on the ground in front of you and hop to the right and left, keeping your butt as low as you can, deep in the squat.
V-Ups:  arms extended overhead, legs out, bring your body up by contracting your abs, keeping your arms and legs straight (good luck with this one).

    

Flip Crunch:  This move you will do for 30 seconds on right leg and 30 seconds on the left leg:  start in plank position, bring your right knee in towards your chest, out straight and up to the ceiling, then flip your body over and bring your right foot to the ground, then flip back over into plank.  This is very similar to "Flip the Dog" in Yoga Extreme except your bring your knee in and up to the sky.
Repeat all moves.

Cooldown:  just under 3 minutes

Personal Opinions and Difficulty:  I really like this workout.  Different moves that you don't typically see in every workout and you are working every body part.  The best thing about this is that you don't have weights.  I love workouts that use bodyweight as resistance, because it just proves that you don't need to use weights to get a really good workout.
Difficulty: 4/5  Some of those moves are a bit tricky and may take some getting used to, especially if this is the first time you're doing it.
Enjoyment:  4/5  I do enjoy this workout and there is nothing about it that I hate, but I'm not sure I like the set up of going through all of the moves and then repeating them as much as I like the circuit style of training Autumn does in most other workouts.
Overall:  5/5  This workout has a lot of variety and is perfect for those days when you want a workout but don't feel like using the weights.  I think this workout is a great addition to the regular rotation and when it is subbed for Plyo, I still feel like I'm getting a full-body workout (minus the jumping).  This workout and the other included in the Ultimate set are worth it, in my opinion.

What is a Challenge Group, is it for me, and how do I join?

Hi!  Since I am going to be starting a Challenge Group in the next few weeks, I thought there was no better time to get you some information about what in the world I'm talking about!

Here's a brief overview of Challenge Groups:

The video is a brief overview of Challenge Groups, but the post goes into much more detail.  By the end of this post you will have the answers to these questions:

• What is a Challenge Group?
• Who can join a Challenge Group?
• What is your job in a Challenge Group? and 
• What is my job, as the coach, in a Challenge Group?

 Let's get right into it!

What is a Challenge Group?
A Challenge Group is a group of people (in person or on social media) who have a common interest and share the same fitness and health goals.  Those in the group hold other group members accountable, and provide motivation and encouragement.  In turn, those providing motivation and encouragement are motivated, encouraged, and held accountable by the other members of the group and the group leader.  The idea is that when you are helping others reach their goals, you are getting help to reach yours as well.

The word "challenge" in the title comes from the idea that everyone in the group buys a Challenge Pack from Beachbody in order to join.  (If you're interested in what comes in a Challenge Pack, you can find that information below.)  However, that is NOT the way I will be running my Challenge Group.  The only requirement is that you are currently in the process of completing a Beachbody program.  That can be any program you want, not just the one I'm doing.  Plus, if you already have a program that you're doing, that's fine!  You do not have to buy anything to join my Challenge Group.  If there is a program that you're interested in or want to find the program that is right for you, I will be glad to help you and then you can join my Challenge Group.

Oh, and, yes, did I mention?  You can win $$$MONEY$$$ if you post your workout and Shakeology every day.  No, that's wrong.  You WILL get paid if you post your workout and Shakeology every day.  But you have to be a member of a Challenge Group!  More info about that below!

Who can join a Challenge Group?
Anyone can join a Challenge Group, as long as you are willing to participate in the group, motivate others, and hold yourself and others accountable by showing up every day and doing your workout.  For this group, anyone who is doing a Beachbody program can join.  If you're not currently doing a program, let me know and I can help you find the one that will work best for you based on your goals, your abilities, and your interests.

What is your job in a Challenge Group?
First and foremost, your job is to do the workout and eat healthy meals.  Secondly, you must be willing to share your goals, your triumphs, even your struggles, with the other members of the group.  This not only helps you stay accountable, but helps others stay on track and motivates the entire group.  You don't have to do some huge post every day with pictures and videos--but if you want to do that, that's great!  The idea is that you check in with the group every day, share what's going on with you currently in your workout program, and tell us anything else that you want us to know.

Were you able to do something this week you couldn't do last week?  That's motivating to others.
Did you really struggle with doing a particular move or getting your workout done?  You may need motivation and others will help you.
Are you sitting around looking at Facebook and you haven't done your workout yet?  Check the group and get up to do your workout.  That's accountability.

Chances are you are already on Facebook every day anyway.  It just takes a second to check with the group, like a few posts from others, and share your own experiences.

There may be something called a "call to action" in the posts.  Since I will be posting daily as well, I'm not going to want to take a picture every day or post everything I eat.  That's time consuming and booorrrrr-rrrring!  I want this to be fun for you!  Sometimes I may ask you to post a motivation.  Sometimes I will ask for a sweaty selfie.  Other times I may ask you to share something healthy that you ate with the group.  I will ask you to do this one or two times a week.

What is my job in a Challenge Group?
I have the same job as you do!  My job is to check in with the group every day, do my workout, drink Shakeology, and eat healthy meals.  Then, I go one step further.  I post in the group every day.  I will check in with those people who are commenting that they're struggling or having trouble getting motivated.  I will check in with those people who are doing great and meeting their goals.  Let's be honest, I'm checking in with you whether you want me to or not, people!  The only way the group works is if everyone is involved, so if you don't show up, I'll hunt you down!  (Actually I'll just send a sweet message asking if everything is okay, but shhh, don't tell the others that, they need to think I'm a hard ass.)
My job as your coach is to help you as much as you need me to.  If you need daily check-ins with just me, I'll do it.  If you need help finding recipes, I'll help you.  If you need me to drive to your house and kick your butt, I'll do it (depending on distance and time, you know).  I am there for you in anyway to help you reach your fitness and nutrition goals.

Alright, so those are the basics of a Challenge Group.  My next group is starting Labor Day, so mark your calendar, get excited, and, if you haven't already, find the program that is right for you so you can be ready!

What if I don't have a Beachbody program?
Another part of my job as a coach is to help you find the program that is right for you!  Beachbody offers a huge variety of programs, ranging from low-impact cardio to intense weight-lifting, to dance, to everything in between.  Whatever your interests and needs are, we can work together to find the right program for you!  Some of Beachbody's most popular programs are 21 Day Fix (all over body training with weights), PiYo (a low-impact fusion of Pilates and yoga), and Cize (a dance routine, broken down into simple-to-follow moves).  Plus, there is a multitude of other programs they offer.  Just tell me what you're looking for and I will help you find what will work for you!

What is a Challenge Pack?

Program, Shakeology, and ME--all with a Challenge Pack!

A Challenge Pack is a Beachbody program and Shakeology.  Shakeology is a shake that is designed to be had daily as either a meal replacement or a snack.  It is packed with protein and nutrients to help you stay full longer and give you energy to get through the day.  The best part about Challenge Packs is that they are sold at a discounted rate and when you purchase one, you are getting the program for just $10 or $20!  That's a huge discount compared to purchasing separately.  If you have ever thought of trying Shakeology, this is the best way to do it.  Plus, there is NO risk!  With Beachbody's 30 Day Money Back Guarantee, you can even finish the bag of Shakeology and, if you're not satisfied, they will give you your money back.  How awesome is that?

There is no better time than now to buy a Challenge Pack.  Right now Beachbody is offering their most popular Challenge Packs on sale for $140.  With these packs you get the program of your choice (listed below) or the 3-Day Refresh, a 30-day supply of Shakeology (your choice of flavor), unlimited access to ME as your coach, and a 30-day trial of Beachbody on Demand, an online streaming service with allows access to 100s of workouts, plus exclusive content like Fixate (recipes!!).  You can cancel Shakeology and/or Beachbody on Demand at any time!

Here are the best deals on Challenge Packs--you will be getting the most bang for your buck!
Country Heat                                                       21 Day Fix
Cize                                                                    21 Day Fix Extreme
PiYo                                                                    22 Min. Hard Corps
3 Day Refresh                                                     Team Beachbody Club

Click on the links to give you more information!  If you're interested in a different program, all of Beachbody's programs can be purchased in with a Challenge Pack, so I can help you find what is right for you!

So, what's this about getting paid?
Oh, yeah, you thought I forgot.  How could I forget something that involves getting money?  Here is what you have to do (it is just so simple):

• be a member of a Challenge Group
• workout every day to a Beachbody workout and take a pic (3 pics/week)
• drink Shakeology and take a pic (5 shakes/week)
• download the My Challenge Tracker app and post pics
• win money!

Purchasing a Challenge Pack and joining my group will help you accomplish these goals!  Beachbody is giving away $1,000,000 in equal shares to those who participate and the pot could go as high as $3,000,000!   I definitely know I want to get a piece of that just for working out and drinking my shake every day!

So, I know you're ready to do this!  Don't say it's not the right time, I'll do it tomorrow, because tomorrow goes and becomes yesterday and you'll say the same thing tomorrow!  There is no better time than now to take control of your health and fitness and reach your goals!  Let me help you!  If you're interested in anything I've talked about today, please fill out the form below or email me at FitTeachKate@gmail.com.  I cannot wait to talk to you!

Quick and Easy Dinner: Shrimp with Feta, Tomatoes, and Pasta

This dish is super fast to make and tastes delicious!  I love this combination of flavors.  Chicken can easily be substituted for shrimp.

Shrimp with Feta, Sun-Dried Tomatoes, and Whole-Wheat Pasta

2 servings

Ingredients

1/2 lb shrimp, peeled and deviened

4 oz. whole-wheat pasta (I used angel hair)

2 t olive oil

1 garlic clove, minced

1/4 t salt

1/4 t pepper

1/3 c sundried tomatoes, chopped

lemon juice

2 T feta cheese

Boil a pot of water and add pasta.  Cook until done, about 10 minutes.  Heat olive oil over medium heat, add garlic and cook for about a minute.  Season shrimp with salt and pepper and add to pan.  Saute with oil and garlic for about 5 minutes, turning once.  Add sundried tomatoes and heat through.  Top shrimp and tomatoes with lemon juice to taste.  Divide pasta between two plates and top with shrimp and tomatoes.  Top each plate with 1 T feta cheese.  Enjoy!

I served this with the ucchini Bake from Fixate.

Simple Breakfasts!

I was talking to a friend of mine who just started 21 Day Fix.  She is a week in and I am in awe of how she has jumped into this feet first and is bound and determined to get results.  I love her attitude!

One thing that she mentioned is that she has trouble with different ideas for breakfast.  I know this is a difficult meal for a lot of people:  you're short on time, you're in a rush, you don't feel like eating.  I used to hate eating breakfast and would sit there for 30 minutes trying to force myself to eat something.  Over time I have gotten more used to eating in the morning, but knowing it is so important to have a healthy, filling breakfast has helped me.  Coming up with simple, quick recipes that can be made or prepped the night before and take very little (or no) cook time has helped me, too.  Here are some of my favorite breakfast recipes for when you're in a rush!

1. Greek yogurt with 1/2 c fruit, honey, chopped nuts
2. Waffles topped with yogurt and berries
3. Breakfast sandwich
4. Protein shake:  1 c milk, 1 scoop protein powder, 1/2 banana (there are so many variations of this)
5. Cottage cheese with fruit:  1 c cottage cheese, 1 c fruit (I like pineapple), 1 T flax seeds or 1/2 c high fiber cereal
6. Oatmeal
7. Egg whites scrambled with 2 T tomatillo salsa, 1/4 avocado
8. Swiss oatmeal
9. Vegetable Egg Cups
10. Omelet
11. Ricotta Parfait (sounds really weird, I know, but it's good!):  1 c ricotta cheese, 1 c fruit (such as mango and strawberries), 1 T slivered almonds:  alternate layers, starting with ricotta in a bowl
12. Lox on a bagel:  1/2 half whole wheat bagel, 2 oz. lox, 1 T cream cheese, tomato
13. Toast with cottage cheese:  1 slice whole wheat toast, 2 t almond butter, 2 t no sugar added preserves, 1/3 c cottage cheese, 1/2 c fruit
14. Cereal bowl:  1 c high-protein, whole wheat cereal, 1/2 c berries or banana, 1 T flax seed, 1/2 c milk
15. Granola with strawberries:  1/2 c low sugar granola (or you can make your own--recipe in Fixate), 1 c almond milk, 1/2 c sliced strawberries, 1 T vanilla protein powder
16. Breakfast Quesadilla:  3 oz. chicken (cooked the night before and shredded), 2 T cheddar or Mexican cheese, 1 whole wheat tortilla, 2 T salsa
17. Sweet Breakfast Quesadilla:  1 whole wheat tortilla, 1 T all-natural peanut butter, 1/2 c sliced strawberries, 5 dark chocolate chunks or chips
18. Egg Wrap:  1 whole wheat tortilla, 3 egg whites or 1 egg, 2 T mozzarella cheese, 1/4 c roasted red peppers
19. Huevos Rancheros:  1 whole wheat tortilla, 1/4 c black beans (no salt added), 2 eggs, 1/4 c salsa, 1 T cheddar or Mexican cheese
20. Rainbow scramble:  2 eggs, salt and pepper, 1/4 c corn kernels, 1/4 c diced tomato, 1/4 avocado
21. Toad in the Hole:  1 slice whole wheat toast, 1 fried egg, 2 turkey sausage links
22. Egg over Spinach:  2 c wilted spinach, lemon juice, poached egg, side of 2 slices turkey bacon
23. Protein yogurt bowl:  1 c yogurt, 1 T vanilla protein powder, 1/2 c mango, 2 t coconut, 2 t slivered almonds
24. Protein bars:  1/2 c chocolate Shakeology or protein powder, 1/2 c rolled oats, 1/2 c chopped nuts, 1/2 c peanut butter:  mix together and put in baking dish and refrigerate overnight.  Makes 12 servings.

If the recipe doesn't call for fruit, I typically serve breakfast with 1/2 c to 1 c of fruit.  Breakfast fruits that I like are cantaloupe, pineapple, berries, and banana (1/2 banana is 1 serving).

21 Day Fix Extreme Bonus Workout Review: The Fix Challenge

I love that when you order through a coach, you get an extra bonus workout!  The one that came with the Fix, Plyo Fix, turned out to be my favorite of the entire workout.  Although this one isn't my favorite of Extreme, I do like it an awful lot.  This one requires no weights and is set up totally different from any of the other Fix or Fix Extreme workouts.  Ready for the challenge?  Here we go!

Today's Workout:  The Fix Challenge

Autumn's Inspirational Quote of the Day:  "Only look back to see how far you've come"
This reminds me of one of my favorite quotes:  "Don't look back--you aren't going that way"

Equipment:  mat (optional)

Total Workout Time:  28:54  (no weights AND less then 30 minutes?!  Easy, breezy...wait, we're doing what?!)

Set up: let me see if I can explain this in a way that makes any kind of sense.  You start out by doing 1 move, repeated 4 times, then you repeat that move 4 times and add on the second move for 4 reps.  Then you combine the first move, the second move, and add on a third move, repeating each move for 4 reps.  You keep building the moves until ultimately you have 13 moves, which you then repeat 2 times.  You end up doing something like 60 surrenders when it's all said and done.  When Autumn says it's a challenge, she means it!

Exercises:
Warm-up (about 1 and a half minutes):  jog, step back right and left, roll shoulders back, roll shoulders front, side lunge right and left, front lunge with a twist right and left, alternating kick and touch your toe.

Okay, so here I'm just going to tell you the moves.  But remember:  you do the move, add on the next move, then repeat the set of moves, so you're not just going through each move, you're constantly building and repeating.

Surrenders:  oh, goody, they're back.  You hated them before, you'll hate them now:  start with your right leg, go down onto your knee, left knee, stand up on right leg, left leg.  Do 2 on right leg, 2 on left leg.
Inchworm:  standing position, walk down to your toes, walk out into plank, walk back and stand up, 4 times THEN do 4 surrenders and 4 inchworms and then add on the next move.  See how this is working?
Down and Ups:  in plank position, go down onto your right forearm, left forearm, back up to plank on right, then left.  Do 2 with right arm, 2 on left arm.  Take it from the top.
Hip Drops:  in plank position, go back down to forearms and drop right hip to the floor, then left, for a total of 4 reps.  Start with Surrenders again.
Side-Arm Balance:  push back onto hands in plank, turn to right side, stack hips, and reach arm to the ceiling, switch to the other side, for a total of 4 reps.  Back to the top.

         

Push-ups:  regular push up for 4 reps.  Start back at Surrenders.
Knee Tuck:  in plank position, bring right knee to left elbow, then left knee to right elbow, for a total of 4 reps.  Back to the top.

    

Leg Lift:  in plank position, lift right leg, then left, for a total of 4 reps.  Start over from Surrenders.
Burpee:  from plank position at leg lift, jump into squat, jump up into a burpee, back down to squat and down to the floor and back into plank, for a total of 4 reps.  Repeat circuit from Surrenders.
Jump Lunge:  from burpee, jump right left forward, then left, then repeat for a total of 4 reps.  Start over from Surrenders.
Narrow Wide Squat:  start with feet together and bend into squat, legs out into wide squat, repeat for a total of 4 reps.  Take it from the top.
Curtsy Lunge:  step back and cross over with right leg, then left, for a total of 4 reps.  Start with surrenders.
Skaters:  cross back leg behind and tap the ground with your opposite arm for a total of 4 reps.
Okay, now you've done all the moves!  Repeat all moves two more times from the beginning.

Cooldown:  just over 1 and a half minutes.

Personal Opinions and Difficulty:  I have to be honest.  Before I tried this workout for the first time, I really thought it was going to be a joke.  I mean, I don't know WHY I was thinking that, since Autumn kicks my butt every day, but it just seemed like it was going to be simple.  I was wrong.  This is a serious workout and definitely stands up to the others in the program.  I typically do this in place of Cardio Fix Extreme.
Difficulty: 5/5  Uh-uh, you won't be moving much after this one.  Those surrenders, ugh!!  The moves themselves aren't that hard, but boy, oh, boy, you will be feeling them!
Enjoyment:  4/5  I like this workout, but doing the moves over and over can be kind of repetitive.  By the end I'm thinking that we've done enough inchworms, push-ups, burpees, etc.  I do like all the moves though and think that this workout is a nice change from the usual Autumn workout structure.
Overall:  5/5  This workout has a lot of variety and is perfect for those days when you want a workout but don't feel like using the weights.  I think this workout is a great addition to the regular rotation and when it is subbed for Plyo, I still feel like I'm getting a full-body workout (minus the jumping).  This workout and the other included in the Ultimate set are worth it, in my opinion.

Quick and Easy Snack: Almond Joy Protein Shake

Yes, you read that right:  Almond Joy!  I love desserts, and one way to avoid splurging on those treats every day is to have a shake that mimics the taste of the candies I desire.  I feel like a nut most of the time, so when I tasted this Almond Joy shake, I was way too happy about it.  It really does taste like the real thing (I promise!).

Almond Joy Protein Shake

1 serving

Ingredients

1/2 c unsweetened almond milk

1/2 c coconut milk (not from a can)

  3 t unsweetened shredded coconut

1 scoop chocolate Shakeology or protein powder

1 T almonds

 ice

Put all ingredients in a blender, blender to desired consistency, and enjoy!

You could use 1 c unsweetened almond milk to make this simpler.  

I like Bob's Red Mill Unsweetened Coconut, which you can find at most stores.

The more ice you add, the thicker the shake will be.  I typically use about 5 ice cubes (I went a bit overboard today!).

 

  

21 Day Fix Extreme Additional Workout Review: 10 Minute Hardcore

This is the review of the ab workout that comes with the program, 10 Minute Hardcore.  Same as 10 Minute Abs, you can add this workout in on any day of the week.  I try to skip a day between to rest my abs.  *Note:  you will see in the pics that I am barefoot.  I typically do this with my shoes on, but I was doing yoga and wanted to jump right into it.*

Any Day's Workout (I like to do this M/W/F or T/Th/S):  10 Minute Hardcore

Autumn's Inspirational Quote of the Day:  "Challenge your limits"

Equipment:  1 medium weight, mat (optional)

Total Workout Time:  10:31

Set up:  8 moves, 1 minute each

Exercises:
Weighted Crunches:  lay flat on your back, knees bent, feet hip-width apart, holding a weight at your chest.  Lift up your shoulders, crunching your abs, making sure to keep your core tight.  Make sure not to pull on your neck.
Knee Drops:  lay flat on your back, knees bent in table top position, holding the weight at your chest.  Drop your knees, keeping them together, to the left, then contract your core and bring knees back into table top position, then over to the right side and back to center.
C-curve Pass:  sit in a c-sit position, with knees bent, feet hip-width apart, abs contracted back so your body looks like a 'C."  Hold the weight in one hand, twist back to the left and tap the weight to the floor, bring weight back to the center, switch hands and twist back to the right and tap the weight to the floor.

    

 Hip Drops-R:  get in side plank position and hold weight on your hip, lower hip down to the floor and tap it (don't spend too much time down here resting!) and push back up.  Make sure to keep your back straight and your butt tucked under you and not sticking out.
Hip Drops-L:  switch sides and repeat, this time on the other side.
Leg Lift Crosses:  laying on your back, put your hands by your side and legs out straight, cross your ankles for four times up and then four times back.
One Arm Rotation-R:  get in plank position on your hands and twist your right arm under your body, reaching towards the other side.  Try to keep your hips as level as possible and not to twist upper body.

    

 One Arm Rotation-L:  repeat on the other side, with left arm reaching this time.

Personal Opinions and Difficulty:  Another great addition to the every day workouts.  It's a quick way to work your abs and the addition of the weight ups the difficulty.  I don't love this one as much as the abs workout that comes with the Fix, but I enjoy this one nonetheless.
Difficulty: 5/5  Tough, intense workout for the abs, and with the weight, you'll definitely feel it.
Enjoyment:  4/5  The last few moves aren't that exciting to me and I just want it to be over!  Not because it's a bad workout, but my abs are burning by then.  I guess that means it's working?
Overall:  5/5  Great for all parts of the abs, including the obliques.

Five muscle-building moves that you can do anywhere!

When we're on the run, short on time, or out of town, it can be difficult to get a work out in.  Now, I am all for NO EXCUSES, so here are five moves that you can do no matter where you are.  You don't need any equipment, just your own body weight!

-It is best to warm up for about 5 minutes before starting.  Your warmup can include light cardio (jumping jacks, jump rope, high knees) and dynamic stretching.
-Do each move 10-12 times each, repeating the whole circuit (all 5 moves) 3-4 times.  Make sure to focus on the muscles that you're working.  The slower you do these moves, the better.
-You can also add in 20-30 minutes of cardio (running/walking, biking, dancing, etc.).

1.  Push-ups:  Correct form here is key.  To do a standard push-up, start with your hands just wider than your shoulders, feet either hip-width apart or together.  Make sure that your wrists, elbows, and shoulders are in line and pressure is even on your hands and feet.  Keep your head in alignment with your spine and make sure that your core is tight so it doesn't sink down or arch up.  Slowly lower your chest to the floor and push back up.  Imagine pushing the floor away versus pushing your body away from the floor.   

To Modify:  Complete the pushups on your toes.  The form remains the same:  back flat, core tight, head in line with your spine.  You can also alternate one knee down and then the other if you are ready for more of a challenge but not yet ready for pushups on your toes. 
Muscle groups worked:  rear shoulder, chest, triceps, and abs.   
Variations:  tricep, wide, decline, incline, plyometric.

2.  Squats or lunges:  Both of these exercises work the largest muscles which are in the lower body.  Don't be surprised if your heart rate goes up and you are out of breath doing these!
Squats:  start with feet a little wider than hip-width apart, with all of your weight in your heels.  Keep your chest up, your back flat, and push your glutes back like you are sitting down.  Make sure to keep your knees even with your ankle and don't let them go past your toes.  Slowly stand back up, pushing all of your weight into your heels.  For more of a challenge, don't come all the way up to standing before lowering back down to do the next rep.

Lunges:  Start with your legs in a staggered stance.  Make sure that you step far enough forward so that you feel balanced and when you go into the lunge, your knee doesn't come forward over your toes.  Also, make sure your feet are not on the same track, meaning they're not one right behind the other but your back foot is off to the side of your front foot.  Just as with the squat, keep your weight in the front heel and try to keep as little of your weight as possible in the back foot.  You could even lift it up to make sure it's just there for balance.  Press down into the front heel and slowly push back up to standing.   

To Modify:  Just don't go down as low.  You will still be working all the same muscles if you go down half way.
Muscle groups worked:  glutes, quads, calves, hamstrings, abs.
Variations:  squats:  deadlift, one-legged, jumping; lunges:  forward, backward, jumping, plyo (switch front and back leg).

3. Bridges:  Start on the floor with your lower back pressed into the mat, hands by your side, neck relaxed, and both feet on the floor about hip distance apart.  Using the muscles in your glutes, push up into a bridge as high as you can, making sure to squeeze your muscles as you do this.  Slowly lower back to the floor.    

To Modify:  There is not much modification here, just don't push up as high into the bridge.  You can keep it lower, just make sure you squeeze your glutes as hard as you can each time.
Muscle groups worked:  glutes, hamstrings, inner thighs, lower back, center abs.
Variations:  one legged, pulsing.

4.  Crunches:  This is another exercise where form is key.  Start on the floor with your lower back pressed into the mat, hands lightly touching the sides of your head (not pressing into your head or pulling on your neck), chin fist-distance away from your chest, knees bent and feet apart.  Contract your ab muscles and think about pulling them toward your spine.  Be sure not to push them out because doing so does not activate the abs.  Use that contraction to lift you up, rather than using your hands.  You should keep your gaze just in front of you on a spot on the ceiling so you do not strain your neck.  Slowly lower and as you do, make sure that your lower back does not arch up.  It really doesn't matter how high up you come in a crunches; what matters is that you have correct form and really focus on contracting your ab muscles.   

To Modify:  Don't lift up as high.  You can also keep your arms on the floor to give yourself a little more leverage to push up.
Muscle groups worked:  depending on the type of crunch you're doing, you can work all of your ab muscles.  These are lower abs, upper abs, front of the abs (the abs that make up the six pack), sides of the abs and the obliques.
Variations:  there are so many variations of crunches!  Reverse, bicycle, frog, oblique, double (reverse and regular at the same time), leg-lower, knees up, legs up.

5.  Back raises:  These are also known as Supermans.  Basically they are a crunch for your back.  You need to do these types of exercises because the core is made up of more than just the abs.  To really see ab definition, you also have to work your back, and this is one way to do it.  Start by laying on your stomach with your legs out straight, about hip width apart, arms out in front, shoulder width apart.  Keep your neck in alignment with your spine and make sure not to crane it up or push it down.  The best way to do this is to keep your gaze about 3 feet in front of you.  Contract your abs, don't push them into the floor.  Simultaneously lift your arms and legs, contracting the muscles in your back.  Hold and then release slowly to back to the floor.  For an additional challenge, don't lay all the way back down to the floor before doing another rep.   

To Modify:  lift one arm and one leg off the ground at a time, lift just the arms, or just the legs.  Muscle groups worked:  back, glutes, hamstrings.
Variations:  pulsing (lift up and pulse back in raised position), swim (alternate arms and legs quickly without touching the ground), arms back (like you're flying), twist (lift up and touch back of thigh with hand), knees bent (bring knees in as you lift your upper and lower body).

There you have it--the five exercises that you can do anywhere that work the major muscle groups.  Of course there are many, many more, but these are simple, have different variations, and can be modified easily.  If you'd like more information about these exercises or any others, just ask!  Thank you for reading!

21 Day Fix Deluxe Workout Review: Flat Abs Fix

There is an option when you purchase the 21 Day Fix program to get the deluxe workouts (I believe they're called 'Ultimate' in this particular program).  I always buy the deluxe workouts so I have more variety in my program and I figured since I have them, I'll review them!

Deluxe Workout 1:  Flat Abs Fix

Autumn's Inspirational Quote of the Day:  "Tomorrow you'll be glad you did this today"

Equipment:  1 weight (heavy), mat (optional)

Total Workout Time:30:12

Set up:  5 circuits, 2 exercises each circuit, repeated, 1 minute per exercise, 1 bonus circuit with 2 exercises

Exercises:
No warm-up in this one, we jump right into the ab work!

Circuit 1:  2 exercises, repeated, 1 minute each
Oblique Crunch (30 seconds each side):  standing, with the weight in one hand, lift arm overhead and contract knee up and elbow down.  Do this for 30 seconds on one side, then switch to the other.
Standing Crunch:  hold weight on both sides, contract abs and crunch forward, return to standing.
Repeat

Circuit 2:  2 exercises, repeated, 1 minute each
Side Bend (30 seconds each side):  hold weight in one hand, bend down as far as you can with weight staying close to your left, return to standing.  Do this for 30 seconds on one side, then switch to the other.
Plank Rock:  in a plank position on your elbows, rock forward onto your toes, then push weight back into plank position

    

Repeat

Circuit 3:  2 exercises, repeated, 1 minute each
Plank Knee Pull:  in a plank position on your hands, pull alternating knees in to the chest, then alternate legs in to the outside of your elbow
Side Hip Drop (30 seconds each side):  in a side plank position, stack legs on top of each other and drop hips down to the ground.  Do this for 30 seconds and then quickly switch to the other side to repeat.
Repeat

Circuit 4:  2 exercises, repeated, 1 minute each
Crunches:  standard crunch, with hands lightly behind your head, neck neutral, abs tight, knees bent
Frog Crunches:  lay flat with your legs pointed up towards the ceiling, toes turned out and heels touching.  Bring your elbows and knees together and then return to start position.
Repeat

Circuit 5:  2 exercises, repeated, 1 minute each
Oblique Crunches (30 seconds each side):  with your chest pointing towards the ceiling, drop your legs to one side, knees bent, stacked on top of each other.  Crunch towards your knees for 30 seconds, then repeat with knees facing the other side.
Sit up Lift:  holding a weight in both hands, lay flat on the floor, arms overhead.  Lift weight as you crunch your abs and bring one leg up.  Bring weight to shin, lower back to the floor, repeat with other leg.

    

Repeat

Bonus Round: 2 exercises, repeated
Flutter Kicks (30 seconds):  lay flat on the floor on your elbows, alternate quickly kicking legs
Cross Kicks (1 minute):  in the same position as the previous exercise, cross your ankles quickly
Repeat

No cooldown.

Personal Opinions and Difficulty:  Hmm, what shall I say about this workout? (This can't be good if this is how I'm starting...)  I do like this workout and I think there is a great variety of ab moves but it's also not necessary to do 30 minutes of ab moves.  I much prefer the 10 Minute Ab Fix that comes with the base program.  I also don't like that there isn't a warm up or a cool down.  Yes, I can do this on my own, but there should be at least some sort of stretching included.  Also, I'm not really sure where to put this in the rotation.  I typically sub this for Pilates, but then I'm not getting the active recovery day of stretching and resting my muscles.  I also would have liked to see some back work to really strengthen the core.
Difficulty: 3/5 There are definitely some challenging moves in this workout (particularly the ones in plank position) but nothing over-the-top crazy.
Enjoyment:  4/5  Nothing unenjoyable about it (except maybe that last minute of cross kicks--yikes!)
Overall:  3/5  Okay, does it work the abs?  Yes.  It is the most effective ab workout there is?  No.  I also feel like it doesn't really fit in with the Fix workouts in general.  If you've got extra time to do this, go for it, but it's not that fabulous as a stand-alone workout.

Quick and Easy Dinner: Chicken with Pesto and Tomatoes

Dinnertime, everyone!  Alright, this dish is going to seem complicated by the list of ingredients, but it's really not.  Everything on this list is something that I already had in my kitchen or pantry and once you get everything laid out, it's not that complicated.  The longest part of this dish is the cooking, so you can get everything ready for the food processor while the chicken and pasta are cooking. 

I love this dish!  It is so tasty and it really is one of my favorite go-to recipes.  Plus, it offers a healthy, homemade alternative to pesto, which can often be full of fat (and you never really know what's in it when you buy the stuff from the store).

Chicken with Pesto and Tomatoes

4 servings

Ingredients

1 pound boneless, skinless chicken breast, cut into four servings (about 4 oz. each)

1/4 c plus 1 t olive oil

1/4 t cinnamon

salt and pepper

spinach (about 1 bag)

1 c whole-wheat pasta, like penne

1/3 walnuts

1/4 Parmesan cheese

2 garlic cloves

2 t tomato paste

1 g grated lemon zest

1 T lemon juice

1 pint cherry tomatoes

Pre-heat oven to 425.  Lay chicken in an oven-safe baking dish and drizzle with 1 t olive oil, 1/8 t cinnamon, and a dash of salt and pepper.  Cook for about 15-20 minutes until no longer pink.  While chicken is cooking, begin to boil a pot of water.  In a food processor, combine walnuts, cheese, garlic, tomato paste, lemon zest and juice, 1/8 t cinnamon, and 1/4 each of salt and pepper.  Once water begins to boil in the pan, put spinach leaves in the water until they wilt (this will only take a few seconds).  Transfer wilted leaves into the food processor, bring water back to a boil, and put pasta in the water to cook for about 10 minutes.  Start food processor to blend ingredients together; while the motor is running, slowly pour in 1/4 c olive oil.  If needed, add water to thin out pesto.  

 Drain pasta, add tomatoes and pesto to the pot and heat until tomatoes and sauce are warm.  Once chicken is cooked, slice and put on the plate, top with pesto and divide pasta and tomatoes evenly.

 

21 Day Fix Deluxe Workout Review: Barre Legs

Okay, if you've already read my review for the other workout that is included in the deluxe set Flat Abs Fix, you know I wasn't a huge fan.  This workout, on the other hand, will have you crying and begging for mercy (yes, that is a good thing).  Autumn channels her dancing background in this workout and it does not disappoint!  Let's head to the bar(re)!

Today's Workout:  Barre Legs

Autumn's Inspirational Quote of the Day:  "You may not be there yet, but you're closer than you were yesterday"

Equipment:  mat (optional), chair (for balance, optional)

Total Workout Time:  29:51

Set up:  each move is performed for 20 reps, then 20 pulses, then a 30 second hold (that sounds like a walk in the park...you'll be lucky to be walking at all tomorrow)

Exercises:
Warm-up (just over 3 minutes):  jog, jumping jacks, windmills (arm circles front and back), over the tops (side lunge and reach overhead to the side right and left), alternating toe taps (legs straight, touch opposite toe); repeat.

1.  Sumo Squat:  legs wide apart, toes turned out
2.  Squat
3.  Leg Lifts-R:  standing tall, lift your leg out as high as you can and then do 20 reps.  And then pulse for 20 reps.  And then hold it there.  Mm hmm.

    

4.  Leg Lifts-L:  same as before, other leg.
5.  Lunge-R:  step forward with right leg into lunge position.
6.  Lunge-L:  same as before, with left leg front
7.  Attitude-R:  standing tall, bring your right leg behind you, and pulse it back towards the wall.  Make sure your hips are pressed forward but keep your chest up tall and don't lean forward.

    

8.  Attitude-L:  repeat with left leg back
9.  Heel Press-R:  down on the mat, on elbows and knees, lift right knee and press the heel towards the back wall.  Bring the knee back into the chest and don't set it down.
10.  Heel Press-L:  repeat on left leg.
11.  Calf Raise:  standing tall, turn your toes out with heels touching, come up on your toes and contract calves
12.  Side Leg Lift-L:  in a side plank position, with one knee down and the other leg out straight, come down onto your elbow.  Now, lift your top leg up as high as you can while staying in alignment.

13.  Side Leg Lift-R:  repeat on the other side and then crumple to the floor in a heap of sweat and tears 

Cooldown:  just over 3 and a half minutes

Personal Opinions and Difficulty:  Oh, my good grief!  If you can get through this workout, you are one tough cookie!  You will be shaking, sweating, probably swearing...but it will be worth it.  I think this is quite possibly the best strength workout in the entire program.  WHAT?!  Yes, I said it!  You will definitely feel this the next day and know that you got an incredible leg workout!  I sub this for Lower Fix in the regular rotation.
Difficulty: 5/5  Yowzer!  That hold will get you.  Every.  Single.  Time.
Enjoyment:  4/5  I have to kick this down a point on the enjoyment scale because it is so tough.  I haven't quite gotten to the point with this workout where I want to love to hate it yet.
Overall:  5/5  A really great, intense, effective leg workout!  I wish that this came with the base program OR that there were a more effective workout with this one in the deluxe set.  I absolutely recommend this workout and I think it's worth the money for this workout alone!

Quick and Easy Lunch: Barbecue Chicken Wrap

Thanks for stopping by for another healthy, delicious lunch (this could also be dinner)!  This recipe comes from Jillian Michaels's Bodyshred nutrition guide.  Let's get to it!

Barbecue Chicken Wrap

4 servings

Ingredients

1 T olive oil

1/2 pound chicken tenders, cut into bite-sized pieces

1/2 c chopped onion

3 garlic cloves

1/3 c BBQ sauce

1 can no salt added black beans

1/2 c shredded cheese

4 whole-wheat tortillas

4 t sour cream

Heat olive oil in a non-stick pan over medium heat.  Add chicken, onions, and garlic, and cook until chicken is no longer pink.  Add BBQ sauce and black beans and heat until warmed through.  Top each tortilla with an equal portion of chicken and bean mixture and top each serving with 2 T cheese and 1 t sour cream.  Enjoy!

*It is very easy to make this the day before and take it with you for lunch.  I keep the chicken mixture separate from the tortilla and heat that first, then warm the tortilla.  I put the chicken on the tortilla, top with cheese, and heat again for a few seconds to melt the cheese.  Then I add the sour cream.