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Showing posts from 2016

Cheesy Cauliflower Nachos

Author: Beachbody Cuisine: Mexican Serves: 4 servings Ingredients 1 medium head cauliflower, cut into florets 2 tsp. olive oil ½ tsp. ground cumin ¼ tsp sea salt (or Himalayan salt) ¼ tsp. chili powder ¼ tsp. garlic powder ½ cup shredded Monterey jack (or pepperjack) cheese ¼ cup chopped tomato ¼ cup chopped red onion ¼ cup chopped orange bell pepper 1 to 2 medium jalapeños, seeds and veins removed (optional), sliced ½ cup mashed avocado 2 Tbsp. finely chopped cilantro Instructions Preheat oven to 425º F. Place cauliflower on baking sheet. Drizzle with oil. Sprinkle with cumin, salt, chili powder, and garlic powder; toss gently to blend. Spread evenly on baking sheet. Bake for 30 to 35 minutes, or until tender crisp and golden. Top evenly with cheese. Bake for 3 to 5 minutes, or until cheese is melted. Top evenly with tomato, onion, bell pepper, jalapeños, avocado, and cilantro; serve immediately.

Pumpkin Pie Energy Bites

Author:  Beachbody Serves:  8 servings, 2 energy bites each Ingredients 1 cup pitted dates Warm water ½ cup raw pecan halves (or pecan pieces) ⅓ cup canned pumpkin puree ¼ cup unsweetened coconut flakes, reserve small amount for garnish 1 tsp. pure hazelnut extract (or pure maple extract) 1 tsp. pure maple syrup 2 tsp. pumpkin pie spice 1 pinch sea salt (or Himalayan salt) Instructions Place dates in a medium bowl; cover with water. Let soak for 10 minutes. Drain. Set aside. Place pecans in food processor; pulse until finely ground. Add dates, pumpkin, coconut, extract, maple syrup, pumpkin pie spice, and salt; pulse until well mixed. Place in a medium bowl. Refrigerate, covered, for 30 minutes. Using clean hands, roll into tablespoon-sized balls; roll in reserved coconut (if desired). Store, refrigerated, in airtight container. Nutritional Information (per serving): Calories: 122 Total Fat: 6 g Saturated Fat: 2 g Cholesterol: 0 mg Sodium:

Zucchini Fries

Author:  Beachbody Total Time:  29 min. Prep Time:  15 min. Cooking Time:  14 min. Yield:  4 servings Ingredients: Nonstick cooking spray ¼ cup whole wheat flour 2 Tbsp. cornmeal 1 tsp. sea salt ½ tsp. ground black pepper 3 medium zucchini, cut into ½ x 3-inch sticks 2 large egg whites, lightly beaten Preparation: 1. Preheat oven to 475° F. 2. Line baking sheet with foil; lightly coat with spray. 3. Combine flour, cornmeal, salt, and pepper in a large resealable plastic bag; shake to combine. 4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mixture. Seal bag and shake to coat. Repeat with remaining zucchini. 5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.

Healthy Chili

21 Day Fix Extreme Chili 6 servings I serving size 1 cup 1 red , 1/2 yellow , 1/2 green Ingredients healthy 1 tsp  olive oil 1 1/2 lb  lean ground turkey 1 medium  onion, chopped 1 medium  green pepper, chopped 3 clove  garlic, finely chopped 1 1/2 tsp  ground cumin 1 tbsp  chili powder 1/2 tsp  sea salt, or Himalayan salt 1/4 tsp  cayenne pepper 2 can  black beans, I used pinto beans 1 can  all- natural diced tomatoes, no sugar added 12  fresh cilantro sprigs, finely chopped (for garnish) Method 30 mins Heat oil in a large sauce pan over medium high heat. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally, for 5-8 minutes, or until turkey is no longer pink. Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly for 1 minute. Add beans and tomatoes (liquid with tomatoes, drain the beans)

Fall Into Fitness Challenge Group

October 10th - October 30th 2016 School, football season and sports are in full force. Our calendars are jam packed leaving little time to focus on ourselves!  I totally know how you feel and of course the last thing on our minds is working out and sticking to a clean eating plan. Grab and go foods just make life easier! But I have a solution for you! Give me 30 minutes a day for 21 days and I will teach you how to make exercise a habit.  You will also get 3 weeks of clean eating meal plans, daily accountability, support and nutrition tips to help you get started and create new healthier habits. We will address late night snacking, cravings, quick easy meals and more. To apply click the link below: Fall Into Fitness

Pumpkin Protein Pancakes

Pumpkin Protein Pancakes Author: Beachbody  Total Time:  25 min. Prep Time:  15 min. Cooking Time:  10 min. Yield:  2 servings, 3 small pancakes each Ingredients: 1 cup pumpkin puree ¼ cup unsweetened almond milk 3 large egg whites (⅓ cup) 1 tsp. pure vanilla extract 1 cup quick cooking oats 1 scoop whey protein powder, vanilla flavor (I used  Vanilla Recharge ) ½ tsp. ground cinnamon ½ tsp. ground nutmeg 1 tsp. baking powder Nonstick cooking spray 2 Tbsp. reduced fat (2%) plain Greek yogurt Preparation: 1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend. Set aside. 2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl; mix well. 3. Add oat mixture to pumpkin mixture; mix until just blended. 4. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brow

Apple Cinnamon Protein Pancakes

Apple Cinnamon Protein Pancakes Save   Print Prep time 10 mins Cook time 19 mins Total time 29 mins Author:  Beachbody Serves:  3 servings, 2 pancakes each Ingredients Nonstick cooking spray 1 medium apple, peeled, sliced ¾ tsp. ground cinnamon, divided use 4 large egg whites (½ cup) ½ cup unsweetened applesauce ¼ cup unsweetened almond milk 1 scoop whey protein powder, vanilla flavor (I used  Vanilla Recharge ¼ cup old-fashioned rolled oats 2 Tbsp. coconut flour ½ tsp. baking powder ½ tsp. ground ginger 1 dash ground nutmeg Instructions Heat medium nonstick skillet lightly coated with spray over medium-low heat. Add apple and ¼ tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside. Combine protein powder, oats, coconut flour, baking powder, remaining ½ tsp. cinnamon, ginger, and

Sexy Shoulder Workout

Start with a 5 min warm up before weight training. 1.  Warm shoulders up with 20 windmills to the front and then to the back 2.  Shoulder press (I used hammer strength machine, but if you do not have, use machine or dumbbells)  15, 12, 10 3.  Dumbbell side raises 15, 12, 10 4.  Anterior dumbbell presses (superset) 15, 12, 10 5.  Plate twists (superset) 10, 10, 10 6.  Ez bar upright row with wide grip 15, 12, 10 7.  Incline bench prone overhand grip rows (focus on using rear delts to pull the weight) 15, 12, 10 8.  Single arm dumbbell reverse flys 15, 12, 10 Cool down with 2 - 3 min stretching post workout. Happy training :)

Lower Body Muscle Building Workout

Hi gorgeous!  Thanks for stopping by! I had yet another epic leg workout today, so of course I had to share with you all.   Warm up x 5 min prior to weight training. 1.  Barbell lunges 15, 12, 10, 8 2.  Romanian deadlifts 12, 12, 12 3.  Wide stance barbell squats (go low) 15, 12, 10, 20 4.  Lateral walking lunges with dumbbells at your side 12, 12, 12 5. Walking lunges with dumbbells at your side 12, 12, 12 6.  Seated leg press (feet high and close) 12, 12, 12 (super set) 7.  Reverse hyperextensions 3 x failure (super set) To see some of these exercises performed live, head on over to my snapchat:  littlelinnylou2 Cool down with 3 - 5 min of stretching! Happy training :D

Peanut Butter Chocolate Balls

Peanut Butter Chocolate Balls If you are anything like me, then I know you cannot resist the combo of peanut butter and chocolate!  These peanut butter chocolate balls are to die for and kid approved! Peanut Butter Chocolate Balls Total Time:  28 min. Prep Time:  20 min. Cooking Time:  8 min. Yield:  24 servings, 1 ball each Grocery List: 1 cup all-natural smooth peanut butter 1 Tbsp. cornstarch (preferably GMO-free) 3/4 cup coconut flour 2 Tbsp. pure maple syrup Hot water 8 oz. semisweet chocolate, 62 percent cocoa or higher, chopped 2 tsp. extra-virgin organic coconut oil, unrefined Preparation: To get the full recipe, including ingredient amounts and step-by-step instructions, watch the  FIXATE episode on Beachbody On Demand

Glute and Hamstring Workout

Ok this is for the bikini ladies out there or even those ladies who are looking to add a little more junk in their trunk 😉 Warm up x 5 min brisk walk on treadmill. 1.  Single leg bridges with foot on bench 3 x 15 each leg 2.  Romanian deadlifts with barbell 3 x 8 (go heavy) 3.  Anterior walking lunges with dumbbell at your sides 3 x 12 each leg 4.  Reverse hack squats 3 x 12 5.  Single leg Romanian deadlifts with kettlebell 3 x 15 6.  Lying hamstring curls 3 x 10 (super set) 7.  Ball hamstring curl ins 3 x 15 (super set) I was literally sore the same day I did this!!  Kicked my booty!!  I won't even get how difficult it has been to sit on the 🚽🙈   I would love to know if it does the same for you!  Comment below OR shoot me an email to give me your feedback!!  Are these workouts helpful?  Would you like to see more?!  Lmk 😘😘😘

Killer Glute and Ham Workout

Warm up x 5 min prior to lifting. ➕Wide stance barbell squats 10 sets x 10 - 12 reps   ➕Weighted reverse  hyperextensions 3 sets of 10 - 15 reps (if you don't have a weighted one, do without for 3 sets x failure)  ➕Seated leg press, feet high and close 3 sets for 15 - 20 reps  ➕Single leg seated leg press 3 sets of 15 - 20 reps (superset) ➕Seated hamstring curls 3 sets of 12 - 15 reps (superset) ➕Dumbbell stiff leg deadlifts 3 sets of 12 ➕Lying hamstring curls 3 sets of 12 reps  ➕Adduction superset with abduction 3 x 15 - 20 reps The lower the reps the heavier your weight should be with good form!!  Cool down 3 - 5 min stretching!  

Flourless Brownie Cupcakes

Flourless Brownie Cupcakes With Peanut Butter Frosting Ingredients 1 (15-oz.) can chickpeas (garbanzo beans), drained, rinsed  3 large eggs  ⅓ cup + ¼ cup pure maple syrup, divided use  ⅓ cup unsweetened cocoa powder  1 tsp. baking soda  3 Tbsp. coconut oil, melted  1 tsp. pure vanilla extract  ¼ cup all-natural peanut butter  ¼ cup unsweetened almond milk  ⅔ cup Vanilla  Shakeology Preparation  1. Preheat oven to 350° F.  2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.  3. Place chickpeas, eggs, ⅓ cup maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.  4. Divide batter among 12 prepared muffin cups.  5. Top each cupcake with about four chocolate chips; push into batter.  6. Bake for 17 to 20 minutes, or until toothpick inserted in center comes out clean.  7. Cool completely and enjoy!  8. To make frosting while cupcakes are bak

Boulder Shoulder Workout

Hey hey party people!  I just put my client through and AMAZING shoulder workout.  Check it out and give it a try: Warm up x 5 min Hammer strength shoulder press - single, single, double 3 x 10 Prone incline bench dumbbell front raises - 3 x 12  Ez bar upright row (super set) - 3 x 12 Anterior ez bar shoulder press (super set) - 3 x 15 Dumbbell shrugs (super set) - 3 x 15 Dumbbell half side raises (super set) - 3 x 15 Arnold press - 3 x 12 Band pull a parts - 3 x 20 Prone incline bench ez bar rows (over hand grip) (super set) - 3 x 12 Prone incline bench dumbbell fly's (super set) - 3 x 12 Cool down with 2 - 3 min stretching.

Summer Survival Challenge

Well guys, summer is officially here!  That means tank top, swimsuits, and flip flops!  Summer is my favorite time of year.  I love going to cookouts, to travel and enjoy a couple drinks outdoors!  It is also a time where the pounds can creep on if I'm not careful!  So I wanted to create a challenge group to help keep myself accountable to my health and fitness goals and invite you to join me!   In this group you will find weekly meal plans, daily support and accountability, 30 minute workouts, a travel and resturany guide, tips on how to curb cravings, tips on good late night snacks, and the 80/20 rule when it comes to clean eating. So maybe you are like me and want to avoid weight gain during summertime and on your vacations.  Or maybe you want to start your health and fitness journey.  Or maybe you need a good challenge to get you motivated.  Whatever the case may be, this can be the perfect way for you to reach your goals and my team and I would love to have you as an accou

Chocolate Caramel Delight Smoothie

Chocolate Caramel Delight Smoothie This Chocolate Caramel Delight Smoothie recipe tastes like one of your favorite Girl Scout cookies, but it's so healthy that you can enjoy it any time. Author:  Beachbody Recipe type:  Shakeology Serves:  1 shake Ingredients 1 cup unsweetened almond milk 1 scoop  Chocolate Shakeology 1 tsp. pure caramel extract 2 Tbsp. shredded unsweetened coconut, toasted 1 cup ice Instructions Place almond milk,  Shakeology , extract, coconut, and ice in blender; cover. Blend until smooth.

Meal Prep

Brand New Sample Meal Plan! **Males should double serving sizes** Meal 1: Egg muffin sandwich > Snack: Shakeology + 1 cup berries 1 small apple OR 1 cup berries Lunch: Chicken burrito bowl > Snack: 4 slices lean turkey breast meat 8 whole grain crackers 2 TBSP hummus OR 10 raw almonds 1/2 cup baby carrots 1/2 cup cucumbers Dinner: 4 oz salmon, cooked measure OR 4 oz sirloin steak, cooked measure 1 cup green beans > 4 oz red skin potatoes >