Awesome Arms April

Here I sit. March 30th. The day before Easter. How did the March fly by so fast? Seriously. Time needs to slow down!

This past month has brought some serious challenges for my March Total Body Madness group. The ladies have ROCKED it and today they are doing 100 jumping jacks, 25 sumo burpees, and a 2 minute side plank  - PER SIDE!

We decided that for our next monthly challenge, we wanted to work on our arms. Short sleeve weather is just around the corner!

So, as we embark on the beginning of ANOTHER month - I ask you - are you ready to step up to the daily challenge? Are you ready to start making small changes that will lead to bigger changes?

Take 10 minutes a day. Do this challenge for yourself. Imagine how great you will feel on April 30th when you are FINISHED!

To join our CLOSED Facebook support group, do the following:

1. Add me as a friend on Facebook by clicking HERE.
2. Request to join the Awesome Arms April CLOSED facebook group by clicking HERE.

Here's our full workout calendar. Below the picture, you will find descriptions/demonstrations of each of the exercises. I hope to see you in our group!

How to do an Inchworm:

To make the exercise a little more difficult, hold the plank part of the inchworm for 10 seconds!

How to do a plank:

If you want to add a little extra to the plank portion of your workout, add in the hip dips like they do in this video!




How to do a Tricep Kickback:

This move can be done on a stability ball, bench, or even just leaning over while holding onto something. I recommend doing this move infront of a mirror to make sure that you aren't moving!




How to do a Tricep Dip:

This can easily be done with a chair instead of a bench.




How to do a Bicep AND a Hammer Curl:

Watch the entire video and she will demonstrate exactly how to do both of the types of curls we will be doing this month!




How to do an Upright Row:

The trainer in this video is using a bar, but you can easily substitute the bar for two dumbbells.




How to do a Push Up:

This video explains a push up nicely. She gives you many different levels of difficult. It's OK to do pushups on your knees or even on the wall!

Easter Baskets

According to the calendar, Spring is here. Punxatony Phil even said it would be here by now.

Well - they are both LIARS!

We got ANOTHER 4 inches of snow yesterday! Will this winter ever end?

With all the snow and cold weather, it's hard to believe that Easter is less than a week away. I actually kinda forgot about it this year. That's probably because I am not really thinking too far into the future, because if I do, I see work looming ahead.

So, while I was out grocery shopping on Sunday, I thought I better get on the ball with Easter basket goodies for my kids. Last year, it was junk food galore for my son. This year, it's a whole new ballgame!

Easter baskets don't NEED to be focused on candy. They need to be focused on seeing your child's eyes light up - or at least that's what it needs to be for me!

So, this year, my son is getting a Ninja Turtle, new pj's, glow sticks, eggs filled with quarters, and Brave. Of course, I bought him a chocolate bunny. Every child needs a chocolate bunny!

My daughter, she's a different story. She's only 9 months old. Her basket is mainly for her brother, so he doesn't ask questions. She's getting 2 fun pair of shoes, organic puffs, baby oatmeal, some baby food pouches, and a big bag of organic "cheerios". I refuse to buy cheerios because they are made with GMO's. I can't cut GMO's completely out of our lives, but I can seriously restrict them!

I can't wait to go to Michael's later this week and shop for an Easter Basket for my daughter. We have my hubby's old one for my son, but the daughter gets a new one!

I hope everyone has a great week and maybe Spring is showing up in your neck of the woods? I'm ready to shoot that dang groundhog!

<3,
Kell

Shakeology Recipes

People are ALWAYS asking me how I make my Shakeology. I hope you are ready for this answer! Ready? Here it is! 

I'M BORING! I make the same two shakes. I never deviate! It's either Chocolate Covered Strawberry or Chocolate Mocha.

With that being said, I have tried a few others here and there. But I always go back to my two trusted favs! I am just a creature of habit.

So, today, I want to share with you a few great resources from my Shakeology website. The following links will take you directly to PDF's of 30 day Shakeology Recipe Calendars. These little gems are awesome! If you get in a rut with your Shakeology, all you have to do is pick up a calendar and find a new recipe!



Chocolate Calendar #1

Chocolate Calendar #2

Chocolate Calendar #3

Tropical Strawberry

Greenberry Calendar #1

Greenberry Calendar #2

Greenberry Calendar #3

Holiday Recipes

Shakeology Dessert Recipes


Enjoy shaking up your Healthiest Meal of the Day!

<3,
Kell

Chicken Piccata

I haven't been the best about blogging lately. My maternity leave is almost up (I go back 2 weeks from today) and I have been trying to enjoy my munchkins as much as possible. 

So today, here's a nice easy recipe to enjoy with your family!

Total Time: 30 min.
Prep Time: 7 min.
Yield: 4 servings

Ingredients:

• 4 (4-oz.) each raw chicken breasts, boneless, skinless
• 1 Tbsp. all-purpose flour
• 2 Tbsp. olive oil
• 1 clove garlic, finely chopped
• 2 Tbsp. fresh lemon juice
• ½ cup low-sodium, organic vegetable broth
• 6 Tbsp. capers
• 1 (14-oz.) can quartered artichoke hearts, packed in water, drained
• 2 cups sliced mushrooms

Directions:
1. Place chicken in a resealable plastic bag. Add flour and seal. Shake to coat chicken.
2. Heat oil in a large skillet over medium-high heat.
3. Add chicken, cook for 3 minutes on each side, or until browned.
4. Add garlic; cook for 1 to 2 minutes or until tender.
5. Add lemon juice, broth, capers, artichoke hearts, and mushrooms; cook, turning chicken halfway through, for 12 to 15 minutes, or until chicken is no longer pink in the middle.

Nutritional Information (per serving):

Calories: 240

Fat: 10g

Saturated Fat: 2g

Cholesterol: 73mg

Sodium: 560mg

Carbohydrate: 10g

Fiber: 2g

Sugar: 3g

Protein: 27g

Brown Rice, Black Beans, and FF Feta

I have been on a kick with finding new recipes lately. This has been a favorite of mine with the Body Beast program. It's not a recipe from any specific book, it's just one that I kinda threw together and it's awesome!

It is kinda carb heavy but I don't care. Some days a girl just needs her carbs!

Ingredients:

• 2/3 cup cooked brown rice
• 1 cup cooked reduced sodium black beans, drained and rinsed
• 2 oz FF Feta

Directions

1. Cook rice according to the package.
2. Place black beans in a pot and add water to cover beans.
3. Heat beans while rice is cooking.
4. Drain beans again and add to rice.
5. Top with FF Feta. 
6. Enjoy!!!

Here are the stats for this recipe, as I made it, according to MFP. These stats will vary based on the specific brand of ingredients you use. 

Calories: 395

Carbs: 86

Fat: 3

Protein: 20

Calcium: 27

Fiber 14

If you choose to cut back the beans to 1/2 cup, your stats will look more like this:

Calories: 290

Carbs: 63

Fat: 3

Protein: 13

Calcium: 21

Fiber: 8

<3,

Kell

6 hour special!

You read that correctly!

I went to my wellness day at school today and offered the teachers and support staff a special on Shakeology HD and Challenge Packs.

I got home and realized that I need to offer that same special to YOU!

So here it is.

Ready???

Anyone who orders Shakeology before Midnight EST tonight will get a FREE Shakeology shaker cup and an extra packet of Shakeology (you choose the flavor!)

Anyone who orders a Challenge Pack before Midnight EST tonight will get a FREE second workout program! Yup! That's right! A whole second workout program!

In order to take advantage of these deals, you have to do a few things.

#1 - Everyone needs to go to my website by CLICKING HERE and sign up to have me as your free coach.

#2 - If you want the Shakeology offer, you need to order your shakeology CLICK HERE to go to my Shakeology Website, and place the order with Home Direct, aka, the monthly autoship program. This will also lock in your shakeology price for life as the price is set to go up on April 1st.

#3 - If you want the Challenge Pack offer, go to my website by CLICKING HERE and click on purchase a challenge pack on the right hand side of the screen. If you want help on deciding what program would best fit you, PLEASE PLEASE PLEASE message me via Facebook (friend request me and then shoot me a message) and I will help you decide!

I will contact you later this weekend to get your free gifts sent!

<3,
Kell

Active Military become a Beachbody Coach for FREE

Yup - that's right! You read the title of this blog post correctly!

Beachbody appreciates the members of our Armed Forces and their families! They have a GREAT program for active military and/or their spouse!

Are you ready for this???

Here it comes!!!

If you or your spouse is Active Duty Military, you can be a Beachbody Coach FOR FREE!

Yup! You can start your very own business without any of the associated costs!!!


Ok - so what does it mean to be a Beachbody Coach for FREE?

First, you will get an automatic 25% off anything and everything Beachbody. Yup! That's 25% off of workout programs like P90X, Insanity, TurboFire, Brazil Butt Lift, Les Mills Combat, Slim in 6, and many more! The discount also covers the Beachbody supplements like Shakeology (healthiest meal of the day), Energy & Endurance, Results & Recovery, and much more. Isn't a 25% discount reason alone to sign up?

Second, for anyone wanting to own your own business - THIS IS YOUR CHANCE! By helping others find the right workout program and supporting them through their weight loss journey, you have the opportunity to make this a full or part time job! You can make as much money as you can imagine. It's all about how hard your work, and I can show you how to make it work for you! As long as you or your spouse are active military, you will not have to pay the sign up fee  ($39.95) or the $15.95 per month website fee! How awesome is that!

BTW - did you read the underlined word in that ^^^ paragraph? You need to know that you will NEVER be pressured to sell anything. You are doing your country and all of us living here a GREAT SERVICE that we can never say thank you enough for. So, this is a way. You can just be a coach, without paying the $39.95 sign up fee or the $15.95 monthly website fees, as long as you are active military. If you WANT to start actively coaching, that's great! But please please please know that you will never be pressured to do so!


You might not be wanting to coach for serious income, and that's ok! Some people, like me, started out coaching to cover their Beachbody expenses. Heck, you don't even have to do that! But if you want to actively coach, let me tell you, I have paid for my shakeology each month  and MORE! As an active military coach, you can too, only you get to do it for FREE (no business fees)!!!


Here's what you can expect when you become a FREE coach:

If you are looking to make a SERIOUS income in this business, check out the picture below. It shows how powerful it is to sign up with the RIGHT coach who has a duplicatable system.

*****VERY IMPORTANT*****

This is NOT a get rich quick scheme. You aren't going to retire overnight. But if you put in the HARD WORK that is necessary, you WILL see the fruits of your labor!


FAQ's

I have questions about being a FREE Beachbody Coach. Who can I talk to?

The first thing you should do is read THIS document that Team Beachbody has put together to answer any questions that you might have. If that doesn't answer your questions, please do not hesitate to shoot me an email or leave a comment here and I will get back to you ASAP!

How do I sign up to be a FREE Beachbody Coach?

To take advantage of this awesome offer, you need to follow these steps:

1. Contact me and I will send you the Military Application.
2. Complete the following on the application:
1. top of page 1, indicate the branch of service and your title
2. also on page 1, fill out the applicant info section, then sign and date the bottom.
3. make sure the information for your coach (me) is correct.
3. Email the completed document to Team Beachbody Coach Relations at coachrelations@teambeachbody.com. You will also need to include a copy of your most recent orders stating that you are on active duty. 

If you don't have PDF editing software, you can always edit the PDF for free at http://pdfescape.com. Editing the PDF online and then emailing it is the easiest way to go about signing up. You can also print it out, fill it out, scan it back into your computer and then email it. OR you could go the third route and print it out and fax it in. 

If you choose to fax it in, I will be happy to send you the Fax Cover Sheet too with the fax number on it.

So in the end, you can become a FREE Beachbody coach for a few reasons:

1. Save 25% on your own personal products.
2. Save 25% on your personal products and make enough money to cover your monthly expenses (Shakeology).
3. Save 25% on your personal products and eventually make as much money as you want. You will get out of this business what you put into it.

BUT let me remind you, ONE MORE TIME, that you do not have to actively coach. You are WELCOME to coach just for the discount. There's NOTHING wrong with that!

And I do not say this nearly enough to our military men and women, so let me take a minute right now.

THANK YOU

THANK YOU

THANK YOU

From the bottom of my heart, thank you for keeping me, my family, and my country safe. I appreciate you and your family's sacrifice more than you could ever know. 

Now let me say thank you by getting you 25% off any and all Beachbody products!


<3,
Kell