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BabyBump Bootcamp

BabyBump Bootcamp

BabyBumpBootcamp

Being pregnant is HARD work! Am I right mommy-to-be? That last thing on my mind is working out and being HEALTHY; when I am creating bones and molding eyeballs! BUT, it is SO important to stay healthy and active for YOU & BABY <3

Apply for my next Baby Bump Bootcamp starting June 27th! We will be doing workouts that are appropriate for each trimester, talking about our bumps, sharing awesome information, sharing craving-cutting recipes, and most of all, have that support from other moms, mommies-to-be, and everything in-between!

I am 18 weeks today!! How far along are you??

I would like to keep this group small, so please apply quickly to reserve your spot, group kicks off June 27th, deadline to join is June 21st! 🙂Simply like this post, comment, and APPLY HERE >> http://bit.ly/28A129h

Free Giveaway for January Fitness Resolution DOERS!

Free Giveaway for January Fitness Resolution DOERS!

As I think back to the first workout program I ever “tried” to do, all I can remember is failing miserably . I think I got maybe a month (tops) into p90x and then the excuses started pouring in! Yes I was doing it with one friend so I honestly probably lasted longer than I would have on my own.

This is why I take my challenge groups SERIOUSLY! I want to make them fun, informative, motivating, and worth while for you, because I KNOW that it is the secret ingredient to staying motivated long enough to either:
#1: finish the program with awesome results
Orrrr what I know is going to happen
#2: Finish with awesome results and make a lifestyle change.

That “lifestyle” change is the big picture here, and it’s my job to help you see that, and then get there!

JanGiveaway


My next group starts Feb 1st!! Did I mention you will get a few free gifts to help you stay on track! Even a personalized calendar for the workout program you choose!

All you have to do is apply here to reserve a spot, and I will email you with more information 🙂 >> http://bit.ly/ChallegneGroup 

New Year, New You! January 2015 for the Win!

New Year, New You! January 2015 for the Win!

Do you ever feel like sometimes when people ask about new year’s resolutions, it is kind of just a rhetorical question??

“Soo, Alyssa, what is your 2015 New Year’s Resolution going to be!?”

According to bodybuilding.com 73% of people who make a New Year’s Resolution that is fitness related, GIVES UP!!! Ahhh breaking my heart!!

Jan CG invite

This year I want to challenge this! Let’s bring that number WAYYYYYY DOWN! But you won’t have to do it alone! Do it in a group! At least that group can say that 100% of them stuck to their fitness resolutions!

It is very simple! You obviously know that you have a goal in mind, even if all you know is that you need to start being active. Awesome! I can help you from there! 🙂 All we need is a little time, a determined mind and body, and BAM we got ourselves a goal, and a plan!

My challenge group is open to all fitness levels! If you are a beginner, no worries, I got your back!! If you are quite the athlete, and you are up for the challenge, I have one for you! We focus on daily exercise along with proper nutrition; including meal planning and meal prepping. — Did I mention you can do this all from home??

There is not a single reason why you should have to do this yourself! my group starts January 12th, and there is a spot ready for YOU! Kick your New Year’s Resolution in the booty all the way to December 31st 2015!

Apply Here!

I have a ton of fun working out in my basement, and I have that fun because I know that I have a group to motivated and keep their head in the game!! Yess, my dog is usually pushing me even harder (aka trying to climb on me while I do a wall sit!)

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Mini 5-Day Squat Challenge

Mini 5-Day Squat Challenge

Sometimes we just need a mini challenge. For many reasons. Maybe we are feeling down and accomplishing something would make our week 100xs better! Then again maybe we just want to add a little umphhh to our daily routine!

I made up this little 5 day mini squat challenge to satisfy any reason you can think of! It is only 5 days, can you do it? Of course you can!!! Woot Woot! I believe in you! Now, if you are sitting here looking at this and thinking, “well, I have been sitting on the couch thinking about starting something like this….” well, let me stop you there! You CANNNN do this! If you can’t start off with 10, start with 5. Can’t do five, start with ONE. Yes, who cares if you are doing one or thirty! Because you are probably in the private of your own room and no one will know but YOU! The amazing thing is, I bet tomorrow you will be able to do two 😉 give it a try! I dare ya!

5 day mini quat challenge

This is just simple, so don’t put too much thought into, had just DO IT! 🙂

Pineapple-Strawberry Apple Cider Vinegar Smoothie

Pineapple-Strawberry Apple Cider Vinegar Smoothie

Yummm! Every time I read the name of this smoothie it makes me want one!!! Of course I am a Pinterest junkie who usually posts just about EVERYTHING that catches my eye, but then I never, ever ever everrrrrr put it to good use. Well, one day I was in the mood for something different! I had a bunch of fresh fruit in the fridge, and apple cider vinegar hanging out in the cabinet. I know that apple cider vinegar has so many health benefits to it, which  am not going to go into right now. As I was scrolling through “healthy meals“, which is on of my boards, I came across this awesome looking smoothie. Okay, to be honest, it didn’t LOOK awesome, the ingredients just jumped out at me!


 

Here is what you need to make this healthy packed, yummy, delicious smoothie!

Equipment: Blender and a knife!

Ingredients:

>1/3 of a pineapple (I got the pre-cut ones that look like a cylinder are used 1/3 of that!)

> 1/2 cup or more of coconut water (you can also use plain water, but you can’t taste the coconut water, and that has huge benefits, so I recommend just using coconut water)

>1-2 tablespoons of apple cider vinegar ( I used 1.5 the first time I could barely taste the vinegar, used 2 the second and it was way too much, start small, and add as you see fit)

> 1 teaspoon raw honey

> any extra fruit– I used a handful of fresh strawberries

Directions: Chop, combine, blend!

ACVsmoothie

 

I have had this smoothie for breakfast, lunch, and snacks! << not all in the same day of course! It is yummy, and refreshing!

My Personal Shakeology Experience

My Personal Shakeology Experience

I have contemplated writing this post over and over again. I didn’t know if it would be… I don’t know if the word is “inappropriate”, but I didn’t know if it was something that people would want to know. After I thought more about it, and saw some comments people made about “shakes” in general, I KNEW that I needed to write about MY experience with Shakeology!

shakeologyexperience

Word around the block is that Shakeology is a “weight loss” meal replacement shake. I am here to tell you, that is not the REASON behind this product. Of course, weight loss might be an added bonus, or having it for breakfast makes your life a whole lot easier, BUT that was not the pure intention Beachbody had when creating this masterpiece!

Here is a quick list of perks to Shakeology that are easily over looked:

1. Gain Energy    |      2. Reduce Cravings       |      3. Improve Digestion      |      4. Stay Regular

5. Lower Cholesterol      |      6. Fight Disease      |      7. Low Glycemic Index

 Honestly, I could talk to 10 different people that drink Shakeology, and they would all have a different success story for it. That is the beauty of it; when you have proper nutrition, amazing things start to happen. Today I am here to tell you MY story!! Maybe others will come to follow 🙂

myShakeologyResults

I started Shakeolgy in March of 2012. Yes, I know the picture is a weight loss picture, just because, well to be honest, that is what MOST people want to see. I lost 6 pounds within the first 6 weeks just from replacing a chocolate shakeology for my normal grab and go unhealthy breakfast. I wasn’t doing any daily physical activity except walking back and forth to campus a few times a day. So that about wraps up the weight loss side of Shakeolgy; don’t get me wrong, I LOOOOVE this weight loss transformation, but my other benefit from Shakeology tops this like  CRAZZZYY!

So, guys might not understand this as much as girls do, but it is here for everyone to read! Remember, this is me coming out of my little bubble and explaining something rather personal, yet amazing with all of you.

About a year before I started Shakeology I would get a yeast infection EVERY month the week before “my time of the month”. Yes, girls, ughhhh AWFUL right!? I went to the doctor and they told me that I have a hormone imbalance during that week getting ready for all that FUN stuff to happen. She told me that I could get this special pill that is about $22 a bottle and either take it everyday, or everyday the week before it normally happens. At the time I was 20 years old, the LAST thing I wanted to do was worry about taking medicine everyday to prevent this occurrence from happening monthly.– Let me just tell you, those were two miserable weeks out of EACH MONTH of the year! So, of course I sought out those pills bought them and waited. It helped a little, but I still got the infections and even though they were somewhat “tamed” I still didn’t want to live my life like that.

When I was introduced to Shakeology, I honestly just got it because I wanted to be a coach, and I like a good discount! Weight loss crossed my mind a few times, but I seriously just loved the taste and the convenience of it! Butttttt, after a month or two I noticed that I was only miserable ONE week out of the month, and not two anymore!

[ INSERT JUMPING FOR JOY ]

The thing is… Shakeology has this “stuff” called probiotics that help out my little situation. Plus so many other super foods, vitamins and minerals to keep everything stable. I am proud to say that I haven’t had a yeast infection for over a year now! For me, that is enough to keep Shakeology in my cabinet for the rest of my life!!

I know it might not be a glamorous story, but sometimes people need to know that there is more to these SHAKES than what meets the eye. For me, making this decision was one of the best I ever made, of course I am not saying that it is going to cure everything that is wrong with everyone, but it deff can work wonders!

The Powerhouse Couple: Transformation of the 21 Day Fix

The Powerhouse Couple: Transformation of the 21 Day Fix

Couples who workout together, stay together.. makes sense, right? Ehh, either way two of my very close friends decided to buckle down and take on the 21 Day Fix workout!

In case you are a little lost as to what exactly the 21 Day Fix is, let me fill you in! This AMAZING program was launched by Beachbody in February 2014, and when I say this program was flying off the shelves, that is a understatement! I don’t think it even hit the shelves before it was on a truck and in a challenger’s eager hands. When you put exercise and portion control into one condensed time period, and specific color coded containers, HELLO!!!! no one can mess that up!

21-day-fix-review

Before I get to some awesome results, let me tell you what all you get with the 21 Day Fix!

  • Your first 30-day supply of Shakeology®—the superfood shake that helps give you energy, reduce cravings, and accelerate your fitness results—delivered on Home Direct, our monthly autoship program.*
  • A FREE 30-day trial membership in the Team Beachbody® Club, where you’ll find all the support you’ll need to complete your Challenge.**
  • Plus FREE standard shipping on today’s order, then Super Discount shipping (and SAVE OVER $12) every month after!
  • 6 easy-to-follow workouts
  • 7 color coded containers
  • 21 Day Fix Eating Plan
  • 3 Day Quick Fix
  • Bonus DVD
  • 24/7 online support
  • ME as your FREE coach!!

21DayFix-whatYouGet_ibk3og

Yeah, that’s A LOT of stuff right!? I want to set you up for success, if you are happy then I am happy! I run challenge groups to ensure that you will see the best results possible, and to put you in a positive and motivating setting.

This couple participated in my February Challenge Group, and ROCKED IT! First up I will show off this guy:

jake_side

On the left we see the Day 1: Before pictures and on the right we see Day 21: After pictures

Final Measurements:

Chest: -.25
R arm: same
L arm: same
Waist: -3
Hips: -2.5
R thigh: +.5
L thigh: +1
Weight: -11

jake frontOf course we need to see how his other half did as well! She also dominated this program! She said,

“It really helped me in realizing portion sizes as well as the different kinds of foods I could eat. I loved trying to find new recipes to make for dinner and the different shakes I could make.”

christine sideAgain we have the Day 1 before pictures on the LEFT, and Day 21 after pictures on the RIGHT!

Final Measurements:

Chest: – .5 in
R Arm: same
L arm: + .25 in
Waist: -3 in
Hips: -2.25 in
R thigh: same
L thigh: same
Weight: – 5.8 lbs

christine front

You can see results like this too, and I will help you every step of the way, or I can just get you started! No matter what level you are on, don’t be ashamed to want something MORE! Email me to talk more about it!

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Why short people SHOULD workout at home!

Why short people SHOULD workout at home!

Where are all my fellow shorties at!?

The definition of short might be different to different people. I know people close to 5 inches taller than me that think THEY are short! I am a college student just under 5 feet tall. Yup that’s right, I haven’t reached the 5 foot mark yet 😡 (…they say you can have your last growth spurt at 25ish right…. well I guess there is still a small dose of hope left for me!)

Aside from that fact that I may or may not grow anymore in my lifetime is beyond the point I am trying to get at here! Let me get back to my main point, why short people SHOULD workout at home.

I have been into health and fitness my whole life, I may not have been the ALL STAR on the team, but I was physically active basically from kindergarten; as soon as I could sign up for AYSO soccer. As I got older, as I’m sure many of you noticed, you get more opportunities to become a better athlete. Do you know where I am going with this? YES. EXERCISE! Hitting the gym and getting in rep after rep, increasing your weights, and developing that STRENGTH that we all know and love.

In high school I never really noticed that the gym wasn’t FIT for me, as many of your shorties out there might not have noticed yet either. I used mostly free weights and the treadmill, it is kind of hard to mess that up! People of all ages and sizes can lay on a bench and knock out a few sets of a dumbbell bench press, or run miles upon miles on the treadmill.

Then I got to college, FREEDOM, right? Well my college journey is a whole other story, so I’ll just stick to the fitness side of things for your sake 🙂 Don’t get me wrong, college and university gyms, rec centers (whatever you want to call them) are Ahhhh-MAZing! They have rows and rows of treadmills, a weight machines that SEEM to be so awesome and replace the use of free weights.

Okay, HOLD UP! Have the people that are my size used these machines!? Because if you have, I am sure you have noticed it’s a little awkward. No, I do not mean trying to up your weight and start making grunting nosies, or your face turns red and that HUGE vein in your forehead pops out… oh, am I one of the only people that has that? If you know what I am talking about then please laugh WITH me, because you know EXACTLY where I am coming from on that one!

Let’s talk about how the foot rests are SO FAR away from the seat, HELLO my legs are NOT that long!! I have to sit totally on one end or the other of the seat just to reach those babies all the way down there! It is a little hard to have proper posture/form when only my tippy toes are on the foot rest and my butt is clenched on the seat so I don’t fall off.. am I painting a realistic enough picture for you?!

So I don’t think I need to go machine by machine for you to get that these inventions are NOT made for “our kind”, they are made for the average and above sized person! Yes, they make the adjustable seats, but sometimes that just isn’t enough!! I need ALL parts just be adjustable, not just one or two.

So how are we supposed to lose weight, tone our awesome bods and get that peak performance style energy we crave for at the gym? Well, we can just WOKOUT AT HOME!!!

Say what!? How am I going to get that defined “V”, or sculpted shoulders from an at home DVD. Let me just tell you, not only CAN it happen, it HAS happened! I have completed many different Beachbody programs from the Ultimate Reset to Les Mills Combat, and many in between. Recently I just completed the newest program the 21 Day Fix, HELLO MUSCLES!! I will not go too far into detail and save that for a later post, but 7 pounds lost and my shoulder and back muscles are looking mighty fine if you ask me!

21 Day FixThe best part about the Beachbody programs, is the each one has a personal trainer and MORE THAN ONE DVD to do. If you get a “program” that comes with one DVD and maybe 2 different workouts on it, you are going to get BORED, and pretty fast if you are anything like me! I like variety, something new all the time! When a program comes with 6 or more DIFFERENT workouts, now that is what makes one happy girl!

Going to the gym you can of course get a trainer, but that means you have to workout in front of that trainer and all the other people there as well. This might not embarrass everyone, but imagine being that short person that you just CANNOT do the workout right because the equipments is not the proper size. Plus at home programs, usually use free weights or bands, because you don’t NEED anything else! A personal trainer at a gym is going to take advantage of using all that “oversized” equipment, and rightfully so! Too bad that stuff isn’t going to get us short people 100% of the results that it will for someone of an average size.

Don’t get me wrong, the gym can be a GREAT place to go and get into the ZONE, but if you aren’t getting 100% of the results, or the effectiveness of the equipment you are using, what’s the point!? Find something that you enjoy, and can FEEL the difference, I am telling you,  it will blow your mind how the machines that should fit everyone, really DON’T!!

I host challenge groups through Facebook EVERY MONTH to help keep you accountable and give you the motivation you need to reach those goals! Fill out an application to reserve your spot in my upcoming group! –> https://alyssaraeb.wufoo.com/forms/challenge-group-application/

Roasted Root Medley

Roasted Root Medley

This dish right here is one of my all time favorites!! If you would have told me the ingredients in this AMAZING dinner, I would have never even touched it 😡

If you look back to some of the older posts, I did the Beachbody Ultimate Reset (www.myultimatereset.com/alyssaraeb), and one of the reasons was to broaden my food palette. I was such a picky eater! I loved pasta and pizza, and didn’t stray too far from those two foods. Once I started on a healthier lifestyle (after I outgrew my ” I can eat whatever I want and not gain a single pound” years) I decided I needed to find recipes that I LOVED, and WANTED to eat! Which, let’s be honest, it can be challenging at first! Sooo, the Ultimate Reset really helped me out, and of course a little weight loss was on the PLUS side!

The one recipe that I loved and I STILL make very often is the Roasted Root Medley. I am not sure if this is the exact recipe, I think I have changed bits and pieces here and there to make it my own (I really don’t remember!)

So the ingredients are super cheap and easy to find!

Ingredients:

  • Carrots
  • Beets
  • Sweet Potato
  • Onion
  • Extra Virgin Olive Oil
  • Pink Himalayan Salt

image

Now, of course you will first want to wash your vegetables! I like seeing dirt, because  know there is a lower chance of weird waxes or anything on them! When you live in the middle of PA it makes it a little hard to get fresh fruits and vegetables from a farmers market all year round. I do what I can and buy from them while I can though!

image_1Step one: Wash the carrots! I usually use one large, or 2 small/medium carrots. It all just depends on how much you want to make! 2-3 small carrots are enough for about 2 servings from what I have found. Then chop carrots up in about 1 inch pieces, small enough to be bite size, yet not too big that they will take forever to bake all the way through!

image_2Step two: Wash your sweet potato! I use either one large or most of two small sweet potatoes. You will be surprised how far just ONE will go! After you scrub it down, peel the skin off and any blemishes that you see. Or anything you wouldn’t want to eat :p Then, just like with the carrots, chop into about 1 inch cubes. I find that placing the sweet potatoes in the microwave for a minute or two helps tremendously for cutting purposes. The first few times I made this I may have had a large cutting knife, but recently, I just COULD NOT cut through those sweet potatoes!! I do have a small knife this time, due to moving around because I am still in college. At this point I also like to start to preheat my oven! I have an oldie so it takes A LONG TIME to heat up! Preheat your oven to 400 degrees F.

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image_4Step three: Now it is time to wash and cut the beets! I had a hard time with this one! My knife kept getting stuck!! I warn you to BE CAREFUL if this happens! I didn’t hurt or cut myself, but there were a few close calls! i bet you can guess what the next step is for the beets! We have already washed them, so yup, we are cutting them into about 1 inch cubes!! I personally make them a little smaller because I have grown to “like”beets, but I don’t “love” them! HAHA! So I tend to make those cubes a little smaller. But, hey, feel free to knock yourself out with HUGE beet pieces if you would like! I won’t stop you 🙂

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image_6Step four: Onion time!! Yes, the dreaded onion! I don’t know about you, but cutting onions is the WORST part of cooking! I cry and cry an cry, well tears just roll down my face! BUT!!! This time I have tamed it down just a little, if I rinse my knife under cold water between each time I make a cut, it didn’t make my eyes run too terribly! Once again, chop these babies up! These I usually am not too concerned about the size, I just chop up a few handfuls and call it a day.

image_7Now grab your EVOO and Pink Himalayan Salt!! It is time to use these ingredients!

image_8Step five: I like to then move everything to a bigger bowl if I didn’t calculate correctly the first time!! Now that there is room to toss, grab your EVOO (Extra Virgin Olive Oil) and I usually put about 1-2 tablespoons in, stir everything around a little bit, and see if everything is evenly coated, if not, slowly add more until all vegetables are covered!

image_9Step six: This step is super, super easy!! Just grab a pinch or two of Pink Himalayan Salt!! Then stir in so that it is evenly distributed throughout the entire dish!

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image_11Step seven: Now it is time to bake! I personally like to grab a cookie sheet and cover it with foil. (I use a TON of foil! I cook and bake with it or almost every meal!) This just makes a very easy clean up!! So I then pour all of the vegetables into this covered sheet and place it in the oven at 400 degrees F. I would let this bake for 45 minutes to an hour! But every 15-20 mins go ahead and stir these around so they don’t get dried out or burn. Scoop out, and enjoy!!

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Spicy Shrimp Pasta

Spicy Shrimp Pasta

I think it is safe to say that I am not the only person out there OBSESSED with pasta, pizza, just Italian food in general! About a year or so ago I was sitting in my apartment, a poor college student, trying to decide what I wanted for dinner. I love pasta, but I am not really a fan of Alfredo Sauce, and I wasn’t feeling the tomato sauce for once. I have to say, I am SO glad I did! That concoction I came up with that night remains to be one of my fave go to meals! I have ever had others fall in love with this, I hope you do too!

I am going to warn you, I have no written down, specific recipe for this meal, I just went with the flow the first time, and pretty much just do that every time.

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The ingredients are simple:

– pasta: I like long thin pasta! The one I used this time has a full serving a vegetables in it! Pay attention to your pastas, what you can find will surprise you!

– EVOO or regular Olive Oil

– SPICES and HERBS! I like to use Basil, Parsley, Pepper, Crushed Red Pepper, garlic, Chili Pepper, and sometimes oregano, or anything along those lines! Be creative 🙂

 

image_1To set up for this meal, it is so simple! Get a pot to bring water to a boil in, and a pan to sauté the shrimp, and later combine everything together! I usually start to thaw the shrimp in a strainer under warm water. While the shrimp is doing its thingggg, I fill the pot up with water, and turn the burner up to HIGH! Let the water come to a boil and add the spaghetti.

 

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Meanwhile, add a little EVOO or olive oil to the pan, and add the shrimp in at a low heat, I usually use about 3 for the temp. After it gets warmed up a little I add some garlic, and some of the other herbs. If you like it spicier, add some crushed red pepper now! If not, add it later when you add in the pasta!image_3

I let all the flavors be absorbed by the shrimp, tossing it around here and there while the pasta is cooking. It shouldn’t take too long, usually about 10 minutes. Once the pasta is completely cooks, I usually move my pots and pans around just to make everything go smooth, you may or may not feel the need for this step!

image_4All you do next is take the pasta rom the pot, and put it into the pan with the shrimp. You don’t need to worry about dripping water from it, you will want a little liquid in there right away!  Then stir it up a little so that it doesn’t start to stick to the bottom of the pan. At this point I usually turn the heat up to 4 or a little beyond that depending on your stove top.

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Once you transfer the pasta over to the shrimp pan, and turn the heat up, you might notice that all the water and liquids are evaporating. No worries! All you have to do is add a little bit more EVOO to the mix! I used to just add some water from the pot, but i ended up drying it out in the end. Adding more oil gives it a very nice finish!

image_5The las step is to add in all the herbs and spices. Just a little bit of this, and a little bit of that! Go with your gut on this. There is no right or wrong way to add these! Even the ingredients you added to just the shrimp, add more now, you will want that flavor in the pasta as well!

 

Stir it all up and serve! This here is just a serving for one. It is easy to make for one or 7 people. I have made this for myself, me and my boyfriend, and my whole family as well! Just be careful with the Chili Pepper and Crushed Red Pepper, you will be surprised at how spicy things can get with just one shake too many!! That is going to have to come with experimenting!