21 Day Fix - Loose up to 15 lbs in 21 Days

So this is HUGE right!??! I'm sure you have heard all over the place about this new 21 Day fix program that is coming out. It's totally the talk of the fitness world right now and I'm pretty excited about it. It's a brand new fitness program that is being released on February 3rd, 2014.

It's a fitness program designed to get you QUICK results. This includes a nutrition plan, portion control containers, a workout program, and me as your personal coach who you have connections with 24/7 for support and accountability. Pretty Cool Right!??!

               

This program makes loosing weight so simple and easy to follow, You Will NEVER have to DIET Again!! 

The 21 Day Fix program takes the guesswork out of weight loss. It's a unique portion-control system combined with easy-to-follow workouts that fit into anyone's busy schedule. Trainer Autumn Calabrese shares her passion for food and fitness as she shows you how to make simple choices that add up to life-changing results.

I am SO extatic about this program. I have so many challengers that follower there workout programs and eat right but just can't seem to get those portion sizes under control. With this program you no longer have to put any guess work into it. You follow the exact nutrition plan laid out for you, use your portion cups to get the exact amount of food you need, and follow your workout plan. This is DESIGNED to help you get your nutrition (the most important part of the equation) under control. GENIUS!! I'm pretty sure this is going to change EVERYTHING for some people. 

I love that this workout program is great for beginners and experts. There are modifications to all moves and you just pick the person that is up to your speed and follow there lead. As you progress with in the program you can also advance up to the more advanced workouts. This program is great for all ages and sizes. 

Would you like to be included in this Exclusive Test Group and get your own copy of the 21 Day Fix!?!? 

The first step is going to my site and creating a free account that automatically assigns me as your free coach. Then THIS WEEK I will send you all the information you need about the 21 day fix. I will also be hosting a 21 Day EXCLUSIVE TEST GROUP for those of you who would like to receive the extra accountability, support, guidance, and motivation to complete the program. We will start and finish together as a group. 

If you have decided you would like to be apart of this group then please fill out the application below to be considered for a spot. I'm only selecting a number of people to join this group of FOCUS!! In this group I will be right there to walk you through your nutrition plan, share my tips, and show you how to create a LIFESTYLE rather than just another diet. I will show you how I plan to succeed each week. This challenge group is done through an online closed support group. Only the members of the group can see what is being posted. When you join one of my challenge groups I commit to NOT LETTING YOU FAIL!! If you invest in ME, I will invest in YOU!! The only cost for this group is what the challenge pack costs. My groups are completely free as long as you get your challenge pack through me which includes everything you need to get started. This includes the nutrition plan, the workouts, the program manual, FREE SHIPPING, a discounted price, and of course you get ME as your personal coach (who has been RIGHT where you are) 

So let's do this!! It's time to get that body ready for summer. Don't you want to feel CONFIDENT instead of covering up!?!? I know I do - So let's do it!!

It's time for your transformation story!! 

T25 5 Day Fast Track Plan

I have a challenge group starting in only ONE day and I'm super excited for them. Since the T25 challenge pack is on sale this month a lot of my challengers jumped on that deal and almost the entire group is committing to 25 minutes a day / 5 days a week with Shaun T and T25.

When you get your T25 program you also get a 5 Day Fast Track Plan that is meant to jump start your results and get you started off in the right direction .. and QUICK!!

Obviously, when you are looking in to this program you are looking to get some SERIOUS RESULTS!! We all are!! I'm the type of person that literally needs someone to tell me exactly what to do step by step. That means every workout move and in the beginning even with my menu planning. This plan is perfect because it tells you exactly what to eat and exactly what workout to do to get the best results in only 5 days. This is really why I love Beachbody so much because they really take the guess work out of everything. No need to guess what to eat or what moves to do it's all laid out for you.  Every single program is laid out this way!! You can't screw up! I no longer have to go to the gym and look like an idiot because I have no idea where to start or if what i'm doing is really going to give me results.

T25 5 Day Fast Track

So what is the 5 Day Fast Track Plan!?!? It's an 1,100 calorie a day plan that contains a healthy balance of protein, carbohydrates, and fats. You may be a little hungry for the next 5 days. That is totally normal. Remember just because your body wants food doesn't always mean you need food. However, if you are feeling low on energy, lagging in your workouts, or having trouble concentrating you may benefit from a few more calories. You can do this by doubling up on one or both of your daily snacks. 

What to drink!?! Water is BEST!! Caffeine Free herbal tea is also a good option. Coffee is okay with breakfast but skip the milk, sugar, and creamer. Avoid alcohol, sports drinks, juices, and sodas (even diet sodas). 

Once you have completed the 5 day fast track move on to the Focus T25 Nutrition Guide. You can continue to use these recipes but make sure you are getting enough calories. 

The Plan:

Day 1

Workout:  Alpha Cardio

Breakfast:  Raspberry Protein Smoothie

1 cup non fat milk (almond milk)

1/3 c fresh or frozen raspberries

1 scoop shakeology any flavor

1 tbsp flaxseeds

1 cup ice (I like less ice so I do just a few pieces)

Blend!!!!!

Am Snack:  Sweet Citrus Yogurt

1/2 c non fat plain yogurt with 2 tsp raw honey and 1 tsp finely grated grapefruit peel.

Lunch:  Chicken and spinach salad

2 cups fresh baby spinach

1/4 medium cucumber, sliced               

1/2 c sliced mushrooms

1 medium carrot, shredded

1 1/2 tsp. extra virgin olive oil

1 tbsp red wine vinegar

4 oz cooked chicken breast, boneless skinless sliced.

Place spinach, cucumber, mushrooms, and carrot in a large bowl and serve with dressing and chicken.

PM Snack:  Turkey Goat Cheese and avocado roll

2 slices of low sodium nitrate free lean turkey breast, spread with 1 tbsp soft goat cheese, topped with 1/2 tsp chopped raw walnuts and 2 thin slices of avocado and rolled up.

Dinner: Grilled Fish Tacos with cabbage citrus slaw

6oz raw cod(flounder or fluke) washed and patted dry

1/4 tsp sea salt
3 (4 inch) corn tortillas
3/4 c shredded raw cabbage
6 springs of cilantro
2 tbsp fresh lime juice
1 dash cayenne pepper
1/4 medium avocado, cut into 6 slices

Preheat grill or broiler to high.
Grill or broil fish for 3 to 5 min on each side until flakes easily with a fork.  Wrap tortillas in a damp paper towel and microwave for 30 seconds.  Place tortillas on a serving plate, top with 1/3 fish, cabbage and cilantro.
Season with lime juice and cayenne, top with 2 avocado slices fold and serve!

Day 2

Workout:  Alpha Speed 1.0

Breakfast:  Silky Almond Smoothie
1/2 c nonfat milk
1/4 cup unsweetened almond milk                        
1/4 cup water
1 scoop shakeology, any flavor
1 tbsp all natural almond butter
1 cup ice
Blend

Snack:
1 cup red or green grapes

Lunch:
Avocado Veggie Burger
1 veggie burger patty
1 whole grain hamburger bun1 veggie burger patty

1 whole grain hamburger bun
1/8 medium ripe avocado, mashed
1 tbsp prepared salsa- I like the black bean and corn salsa from Giant Eagle
1/4 medium apple sliced
Preheat grill or broiler. Grill patty on both sides for 3 to 4 minutes.  Place on bun with avocado, salsa and top of bun.
Serve with apples on the side.

PM Snack:
1 large hard boiled egg, cut in half, drizzled with 1/2 tsp of extra virgin olive oil, sprinkled with 1 dash of ground black pepper.        

Dinner: 
Chicken in foil
1 4oz chicken breast, boneless and skinless
Sea salt and ground black pepper to taste
1 medium new potato, sliced
1/4 medium red bell pepper, chopped
1/4 medium onion, chopped
1 fresh thyme sprig

Preheat oven to 375. Season chicken with salt and pepper. Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion and thyme; fold foil over and seal edges securely to form a pouch.  Place on a bake sheet and bake for 15 to 18 minutes or until chicken is cooked through and no longer pink in the middle.

Day 3
Workout:  Alpha Total Body Circuit

Breakfast:
Yogo Berry Blast Shakeology
1 cup water                                                               
1/2 cup nonfat vanilla yogurt
1 cup fresh or frozen mixed berries
1 scoop shakeology any flavor
1/2 c ice and blend

Am Snack:
Tropical quinoa snack:  1/3 c cooked quinoa topped with 2 tbsp coconut milk and 4 sliced medium strawberries.

Lunch:
2 large hard boiled eggs, cut in half, yolks removed and reserved.  4 tsp greek yogurt plain, 1 tsp mustard; 1 green onion finely chopped, sea salt and pepper to taste and paprika
Combine egg yolks, greek yogurt, mustard and green onion in bowl and mix til smooth.
Season with salt and pepper and fill eggs and enjoy

PM Snack
1 lage whole grain wheat cracker topped with 1/2 tsp prepared mustard; 1 slice of low sodium nitrate free chicken breast, and 1 slice of swiss cheese.

Dinner:  Lemon Dill Halibut
1 6 oz raw halibut filet
1 1/2 tsp extra virgin olive oil
1/4 tsp lemon pepper
1 dash sea salt
1 fresh dill sprig, finely chopped
1/2 up whole wheat couscous, hot
lemon wedges for garnish

Preheat oven to 500 degrees
Brush both sides of halibut with oil.  Place on baking pan.  Sprinkle halibut with lemon pepper, salt and dill.
Bake for 4 to 5 minutes on each side or until halibut flakes.
Serve with couscous.

Don't Quit!! You can do this!! 

Day 4
Workout:  Alpha Ab Intervals
                                                                                                    
Breakfast:  Morning Delight Smoothie
1 cup 100% orange juice
1/3 medium banana, cut into chunks
1 scoop Shakeology any flavor
1 cup ice
Place in blender and blend

Am Snack
Cinnamon Ricotta berries
1/3 cup part skim ricotta cheese topped with 1/4 cup fresh or frozen berries.  1 tsp slivered almonds, and 1 dash ground cinnamon.

Lunch:
4 oz raw lean top sirloin steak
2 cups fresh arugula
10 cherry tomatoes cut in half
1/2 c canned drained artichoke hearts
1 1/2 tsp extra virgin olive oil
1 tbsp balsamic vinegar
Preheat grill or broiler to high
Grill or broil sirloin for 3 to 5 minutes on each side or to desired doneness. Remove sirloin from heat and allow to stand for 5 minutes.
Place arugula, tomatoes, and artichokes in a large bowl. Drizzle with EVOO and vinegar and toss!
Place Sirloin on top and serve.

Snack:  Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:                                                                     
Roasted Tofu with Veggies
1 lb firm tofu, drained and cut into cubes
5 cloves garlic, chopped
12 oz green beans, trimmed
1 cup medium mushrooms, cut into quarters
1 medium onion, cut into chunks
3 medium red potatoes, cut into quarters.
1 tbsp extra virgin olive oil
1 tbsp reduced sodium soy sauce
all purpose seasoning blend, salt free.

Preheat oven to 375 degrees
Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.
Sprinkle with seasoning blend if desired and toss well
Bake for 45 to 60 minutes or until vegetables are tender, stirring every 20 minutes.
One serving equals 1/4 of recipe.  Refrigerate for up to 4 days.

Day 5                                                                       

Workout:  Alpha lower focus

Breakfast
Peanut Butter cup Shakeology
1/2 cup water
1/2 unsweetened almond milk
1 tbsp all natural peanut butter
1 scoop Shakeology, any flavor
1/3 medium banana, cut into chunks
1/2 cup ice
Place all in blender and blend.

AM Snack
1/2 cantaloupe or 1 1/2 cups cubed honeydew or 1 1/2 cups cubed watermelon.

Lunch:
2 slices whole grain bread
2 tsp prepared pesto sauce
1/4 medium avocado, sliced
2 oz low sodium, nitrate free, lean turkey breast, deli sliced
1/4 medium cucumber, sliced
1 slice medium tomato
1 thin slice medium red tomato
2 romain lettuce leaves, washed and patted dry
Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

PM snack:
Tuna and celery boat.  1 medium celery stalk filled with 2 oz drained solid white tuna and drizzled with 1 tsp fresh lemon juice and 1/2 tsp extra virgin olive oil.

Dinner:
Chef Salad
2 cups romain lettuce chopped                                  

1 oz low sodium lean turkey breast chopped
1 oz lean ham chopped
1 oz mozzarella cheese
medium tomato chopped
1/8 medium avocado, diced
5 medium black olives
1 tsp extra virgin olive oil
1 tbsp red wine vinegar

Place all ingredients together and drizzle with dressing.

Once you complete this week then you will begin day 1 of the official T25 workout schedule!

Good luck and don't forget to take your pics and measurements to track your progress! 

If you don't have a Beachbody coach or would like to be in my upcoming challenge group for continued support and motivation please contact me below!!

Slim for Summer Challenge! Are you confident, healthy, and READY FOR SUMMER? If Not .. Together we GOT this!

Hello all! It's MAY! YIKES ... Time is running out and I got some work to do. I'm ready to feel confident this summer and really focus on my health. I have a trip to vegas coming up and I'm using it as motivation. I'm not striving for perfection but for CONFIDENCE! Summer is less than 30 days away and it's time to get busy and make these last days count.

If you are feeling like you need a little extra push to get where you want to be -- This challenge is so for you. I have a few challenges coming up and am so excited to help more feel confident and happy during their summer vacations and beach trips. Joining these challenge groups is the FASTEST and most EFFECTIVE way to get you ready for swimsuit season! I've seen amazing almost unbelievable transformations in only 30,60, and 90 days. I want you to know that you can do this too.

So you want to know the deets of the challenge group? 

I've come up with some answers to the most common questions that are ALWAYS asked before joining one of my transformation SLIM DOWN Challenge groups. This will be my 7th challenge group and the results are truly amazing. Not only physically but also emotionally. To feel confident and healthy is worth so much! You will feel on top of the world as you begin to see progress towards the goals you have set. 

There are SO many health and fitness programs out there that are amazing and really work but if you truly aren't willing to commit and be consistent then you aren't going to get those results you want. So really talk with yourself and decide that you are truly finally ready to give it all you got. That this time it's going to be different than all the other times. I'm going to give you all the tools you need. Meal plans, clean eating recipes, motivation, support, accountability, a workout plan and partner .. but you have to be willing to put in the hard work, make time for your workouts, follow your meal plan, and be consistent. I'm not asking you to be perfect -- that's not reality but you have to be willing to WORK! 

So if this is you -- I WOULD LOVE TO HAVE YOU! Because I KNOW with out any doubt you are going to get those results you are after. 

I put so much work, time, and energy into these challenge groups and the last thing I want is someone to join that isn't happy! 

So make sure this is something for you .. if you are looking for a good support system and are motivated by challenge then this is for you! 

Start Date is MAY 20th & June 3rd 

This is a SIX WEEK CHALLENGE! 

We will all begin on May 20th ---------> and END TOGETHER on Day 42 JULY 1st!! Just in time for 4th of July!!! Pull out the Red White and Blue Bikini's :) 

If you choose to join the June 3rd Challenge group your END DATE will be --------> July 15th 

To sign up and get your spot reserved and register you will need to 

1. Make a free Beachbody account ---------> HERE<--------

2. Send me an e-mail coachhedine@gmail.com, letting me know which challenge group you are signing up for and together we can discuss what workout program will work best for you and we will determine what your goals are for the next 6 weeks. 

3. Once we have chatted and figured out your plan of action for the next 6 weeks I will add you to the closed Facebook Group!! 

Here are some answers to some of the questions you may have: 

What is this challenge thing all about? 

These challenges are created to give you that extra push, support, motivation, and accountability  to get those results that you are looking to get. Accountability is one of the BIGGEST concerns that many have when starting a new program! My answer is the accountability will be BETTER THAN EVER! If i don't hear from you in a few days I send you a message or text checking in on you. It really is my mission to see you succeed. 

There is a start and stop date to this challenge which drives people to push harder and give it all they got. This will give you the maximum results in a short period of time. I focus on making this a lifestyle but when people are driven to succeed and motivated from challenge they tend to give it all they got! 

You will get weekly meal plans & recipes to teach you the principals of clean eating and before you know it you will be able to create your own meal plans! This is another huge concern is KNOWING WHAT TO EAT! I will work with you and teach you how to eat clean. 

You will receive an accountability partner in the challenge group. Someone who is starting and finishing with you. Together you will be BETTER THAN EVER! 

What workouts will I be doing? 

Together we will find a workout program for you that is all set up and tells you exactly what to do every day of the challenge. The only thing you need to do is PUSH PLAY! These programs are designed to confuse your muscles and get you the best results and in the best shape of your life. No matter what limitations you have there is a program out there for you in the Beachbody Library. I'm here to help you find one that you will enjoy and fit your needs. 

What Kind of results will I get? 

Results vary between the individual but girls in my challenge group that are DEDICATED and CONSISTENT get AMAZING results. My jaw literally drops at some of the results I see. You will loose anywhere from 5-15lbs and 5-13 inches all over your body! 

Here are some of the results from past challenges

THIS IS YOUR TIME TO SHINE!!!! What's it going to be? It's YOUR call to Action!