Tuesday, May 31, 2016

5 Day Butts & Guts Mini Fitness Challenge!

 Booty and Ab workouts.


Summer is here and for many of us that means baring more skin! I know personally I could do with working on my core and booty a bit more so why not kick start a fun 5 day challenge!

Please not this challenge is held on Facebook in a PRIVATE group, so in order to join you need to have a Facebook account!  Each day I'm going to provide a workout of the day that targets your derriere and your core.  Your goal is to get those workouts in and post your sweaty post workout selfies, or better yet, share a video!

For 5 days we'll focus not only on workouts but tackling your nutrition too. I don't expect you to make a complete nutrition overhaul during that time, but my goal is to help teach you some tips and tricks for making changes in your diet to help you through the summer.

Together with fitness, nutrition and accountability (active participation in our group) you've got your recipe for success!

And who knows. You might actually enjoy it! ;-)

Join me for 5 days of:
  • Fun, fitness and fabulous giveaways!
  • Free workouts
  • Sample meal plans
  • Recipe ideas
  • Tips
  • Motivation
  • 1:1 support
  • Nutrition simplified





Everyone that joins will be entered to win a SPECIAL prize on the first day. Invite a friend to join, message me to let me know they are your friend, get your name added for each additional person! (Make sure you message me with the name of who you invited by Sunday evening!)





HOW DO I JOIN?


This is what you need to know:

1. Join my event at https://www.facebook.com/events/103686413387905/ 

Once you join this event I will send you a friend request from my personal Facebook. My name is Julie Russell so be sure to accept! This will allow me to add you to the private facebook group I have created. I will message you to discuss your personal goals so I can best support you during this challenge.

2. You must not be currently working with another Beachbody Coach. If you are, please contact them about their upcoming groups.

3. You must be willing to commit to trying Shakeology for 5 days! Shakeology is your daily dose of dense nutrition and allows you to have a meal that packs a super nutritious punch and also helps curb cravings. Check out more about Shakeology here:

https://www.youtube.com/watch?v=GOac7O2fqeo

I will message you and share more information on how to get yours before the group starts.

4. You must be willing to participate daily and be actively engaged. These groups don't work unless you do! We are all in this together to support one another. I will provide the tools and resources you need, all you need to do is commit to being an active participant so you can benefit most from this week!

Monday, May 30, 2016

Quick booty workout



This one MAY have a surprise Stella (my cat) appearance and a dance party at the end! But come on.....who can resist dancing to Justin Timberlake- Can't Stop The Feeling!

Beginner level: 2 rounds
Intermediate level: 3 rounds
Advanced level: 4 rounds

Exercises (15 reps each)

1. Bridge
2. Hip Extensions
3. Spartan bows (take your time of you wobble- like me!)
4. Reverse lunges
5. Dumbbell squats

Friday, May 27, 2016

Chicken, Broccoli and Fettuccini with a Creamy Cauliflower Alfredo sauce


Serves 4

Broccoli Ingredients

  • 1 head of broccoli, cut into florets
  • 1-2 tbsps EVOO
  • 2 tbsp minced garlic
  • Salt and pepper to taste


Cauliflower Alfredo Ingredients

  • 8 large cloves garlic, minced
  • 2 tbsps butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 tsp salt 
  • 1/2 tsp pepper
  • 1/2 cup milk
  • Salt and pepper to taste
  • 1/2-2/3 cup of Shredded Parmesan cheese (optional)
  • 1 tsp EVOO


Additional Ingredients

  • 16 oz Chicken breast- prepared as you like. (I used leftover crockpot chicken from a previous meal, but you can grill some chicken breasts, throw them in the oven or use leftovers if you have it from a previous meal.)
  • 8oz whole wheat fettucini



Directions

  1. Prepare chicken as desired. Cut into bite sized pieces.
  2. Pre-heat oven to 425 degress. Lightly oil a baking sheet or coat with nonstick spray. 
  3. Toss broccoli florets in a large bowl with olive oil and garlic. Salt and pepper to taste. Place in a single layer on baking sheet.
  4. Bake for 10-12 min or until tender.
  5. While broccoli is cooking, prepare cauliflower sauce and pasta.
  6. Bring a large pot of water to boil and add fettucini. Cook according to package directions.
  7. Sautee minced garlic with butter in a large nonstick skillet over low heat. Cook for several minutes until soft and fragrant but not browned. Remove form heat and set aside.
  8. Bring water or vegetable broth to a boil in a large pot. Add the cauliflower florets and cook, covered, for 7-10 minutes or until fork tender. Do not drain liquid.
  9. Using a slotted spoon transfer cauliflower to a large food processor or blender. Add 1 cup of leftover vegetable broth or cooking liquid. Add sauteed garlic/butter, salt, pepper, milk, 1 tsp EVOO and optional parmesan cheese.
  10. Blend for several minutes until sauce is very smooth. Add more broth or milk as needed. 
  11. Serve hot. Sauce will start to get a little dry if left for long. Add water, milk or a drop of EVOO if this happens.
  12. Toss with broccoli and pasta and top with leftover parmesan cheese and fresh ground black pepper.

Serving size 1/2 cup. If you have leftovers, freeze for later.

Cauliflower sauce nutritional facts (not including parmesan cheese)- 49 calries, 2.9g fat, 279.7mg sodium, 4.8g Carbohydrates, 1.8g protein.

Thursday, May 26, 2016

Healthy Travel Snacks

Memorial Day is right around the corner and for many of us that means traveling to see loved ones or spending a fun weekend away. But staying on track with our goals can be challenging on the road, so here are some healthy travel snack suggestions to keep you from hitting up that drive through!

Remember, planning ahead is KEY!


1. Fruit
High in fiber and water content, fruit will keep you full AND hydrated (but don't skip that bottle of water). If you're looking for mess free suggestions that don't leave trash behind, opt for pit or stem free fruits like grapes, raspberries, figs, pre-chopped strawberries and banana slices.

2. Kale Chips
Low in calories and high in Vitamin A, Kale chips are super easy to make but you can also find some in stores (check the ingredients to see how they are prepared!). Just be sure to check your teeth before you get out of the car!

3. No Bake Protein Balls or No Bake Shakeology Balls 
Packed with healthy fats and protein to keep your energy levels up, these also serve as a great sweet tooth snack. Just watch your portion control!

4. Shakeology
With over 70 superfoods, Shakeology packs a nutritional punch you'll be hard pressed to find elsewhere. Equivalent to several servings of salad, Shakeology not only helps to keep you full for 2-3 hours, but it boosts your immune system, improves your digestion and helps reduce internal inflammation. It comes in a variety of flavors. I even keep a shaker cup and packet in the trunk of my car for emergencies!  Message me if you're interested in trying this or getting a discount on a month's supply.

5. Hard Boiled Eggs
Great for a quick energy boost, hard boiled eggs are loaded with B vitamins too!

6. Nuts
Though nuts are high in calories, they are also high in omega-3 fats and great for taking on the go.  For an extra flavor boost, prepare some ahead of time in different flavors. You can roast them in spices such as cinnamon, cayenne, cumin and a touch of honey! Check out these great recipes:
Spiced Nuts


Salty Lime Roasted Nuts 

Spiced Nuts 




7. Carrots and Hummus
Pretty tasty on their own, carrots provide a satisfying crunch and natural sweetness, but if you need something to dip them in, try some travel containers of hummus or make your own and portion it out.  Wild Garden Hummus Dip comes in 6 flavors and doesn't need to be kept in the fridge! Hummus provides you with protein and a number of essential vitamins and minerals. While it can be high in fat, it's mostly heart-healthy, unsaturated fat. Again, just be conscious of portion sizes.

8. Homemade Energy Bars
Store bought energy bars can be loaded with sugar and artificial ingredients, but luckily it's pretty easy to make your own and the recipes available are endless! Packed with protein and good, healthy fats, these are a great on the go option that you can double up portions on and freeze the rest for later!
Check out these sites for some great recipe suggestions.
Quinoa Coconut Cacoa Bar

Quinoa Coconut Cacoa Bar

9 Healthy Homemade Energy Bar Recipes

10 Easy Recipes for Homemade Energy Bars

9. Spicy Baked Chickpeas
Roasted chickpeas are lower in calories than nuts but still provide a satisfying crunch. Incredibly versatile there are tons of ways to spice or sweeten these bad boys up, depending on your preference. Here's a great Baked Smoky Paprika Chickpea recipe!

10. Split Pea Crisps
Peas are excellent for you because of their high fiber content and vitamins A & C, but I'm pretty sure not many of us like to snack on them on the road. Split Pea Crisps however are another story and becoming easier to find in stores (just be careful of the ingredients). Better yet, make your own with this recipe from Whole Living,  that combine peas with just a touch of olive oil and salt.

11. Brown Rice Cakes & Peanut Butter
Rice cakes are a great high fiber, fat free snack that are low in calories.  Add some healthy fat and protein from Peanut Butter and you're good to go!

12. Turkey Jerky
High in protein and low in calories, this is a better for you alternative to crackers, chips and some store bought bars. Check out Krave Jerky for a variety of flavors.

Wednesday, May 25, 2016

Skinny Margarita's!


I made these for the first time on Cinco de Mayo and could not have been more impressed! I'm not a massive tequila fan but these were out of this world and I'm sure will be a staple over the summer!

These margaritas are a meager 184 calories versus around 550 calories for your average restaurant or homemade margaritas made with powder blends instead of fresh ingredients!

Serves 1

Ingredients

  • Coarse ground sea salt 
  • 2 oz (1/4 cup) silver tequila (recommend 100% agave Hornito's)
  • 1.5 oz fresh squeezed lime juice (approx. 3 tbsps or 1.5 limes) (**See tip at bottom of page)
  • 1 oz fresh squeezed orange juice (2 tbsp or 1/2 Medium orange)
  • 2 tsps light agave
  • 1 lime wedge for garnish

Directions


Pour salt on plate. Run lime wedge around glass and dip in salt.

On the rocks:
Pour tequila, lime juice, orange juice and agave into a cocktail shaker over ice. Shake for 30 seconds. Pour in margarita glass over ice. 


Frozen:
Pour tequila, lime juice, orange juice and agave over 1 cup ice in blender. Blend until frozen.


**TIP- If you like your margarita's a little on the sweeter side, cut back one portion of lime juice and add 1-2 portions of orange juice extra to your liking.
Enjoy!

Are you a fresh or frozen fan? Comment below!

Tuesday, May 24, 2016

Why Beachbody Coaching is for me, and could be for you too!

Email me at juliane.russell@gmail.com
or complete the application at the bottom of this post.


Before I get into my story, let me ask you.....are you someone who dreams of a better life? Are you working a job that makes you miserable? Are you into health and fitness? Have you tried a Beachbody workout program and enjoyed it? Do you try to eat clean and live a healthy lifestyle? Do you want more for yourself and your family but don't know how to get it?


If you answered YES to any of these questions (doesn't have to be all of them), then read on, because I may have an opportunity that could be of great interest to you.



Last week was a pretty eventful week for me, and since I was traveling I didn't really have a chance to digest all that happened.


Now that I have, I sit here in awe and feeling totally blessed!

10 months ago I started this whole Beachbody coaching thing working full time while also doing contracting work on the side. I could have given myself the excuse that I was "too busy" to add something more to my plate, but I knew I wanted more in my life, wanted more fulfillment from my career and wanted something that excited me each day. I found that in coaching and haven't looked back since. 

1 round of 21 Day Fix results from one of my challengers!
April-May 2016


Every day I get the chance to work 1 on 1 with people on their health and fitness goals. I get to be a part of their journey, motivating, inspiring and pushing them each day to be the best version themselves they can be, to reach goals they have struggled to achieve and there is NOTHING better than getting a message from a challenger who is excited about their progress and results.



I took a leap of faith with a company that was changing my life....emotionally and physically. I wasn't sure how it could help me financially, but I figured, I'll give it my ALL, I'll give it my best shot, and go from there. I had seen the success other coaches were having and decided, "Why not me?". Why couldn't I have that to?

Notice how I said "I'll give it my ALL", because this is not an opportunity for those who expect to jump right in and be successful without putting in the time, effort and work. But it IS an incredible opportunity and this week is pure proof of that!

When I started out as a coach:

  • I had NO background in health and fitness
  • I had NO blogging experience (and blogs are optional anyway)
  • I had no marketing or advertising experience
  • I was simply someone who had seen great success with Beachbody's workout programs, Shakeology and participating in an online challenge group
  • I LOVED the company and their programs 
  • I knew I wanted something better for myself career wise
  • People were asking me about my results from Beachbody's programs and I knew I wanted to help others get results too.
June-Dec 2015



When I started coaching my biggest fear was not being sure I knew how to be a coach, but my team has the most incredible training and resources available that have helped me to grow my coaching business and will in turn help you too! We all work together, supporting one another not only with our business goals, but also our own personal fitness goals! I've worked hard over the last 10 months to grow personally and professionally and the benefits are paying off.




In my business, just this past week:

  • I received my HIGHEST paycheck from Beachbody in one week and have set myself up to give myself a 5x income increase this month compared to my first month as a coach
  • I received my qualification email for the 2017 Punta Cana trip to the Hard Rock Resort through Beachbody and so far I'm earning this for free (ON TOP of my weekly Beachbody earnings).
  • I had the opportunity to surprise my very best friend from Northern Ireland on her birthday vacation in San Diego last week...which without a doubt financially would not have been possible without the assistance of my income from Beachbody.
  • I advanced my business not one level but 3 levels all at once, which means my team is growing and my business is growing. i had given myself a year to accomplish this....a milestone I was skeptical I'd hit, and I did it in 10 months.

I look at this and literally do a happy dance because 10 months ago I only dreamed these things would be possible and here I am, doing the damn thing!!!

This opportunity has been the BIGGEST blessing in my life and I am so excited to have the chance to pay that forward!

So let me ask you the same question I asked myself....."Why Not YOU!".

I am looking for 2-3 more women to mentor on my team and help get started with your own online health and fitness coaching business! 2-3 women who want the opportunity to create financial stability and freedom for themselves, who are working on their own health and fitness goals, and who would love the freedom of a career that could one day allow you to work from anywhere.

I would love to share with you more about what coaching has done for me and the opportunities available to you too.

You never know what opportunities can change your life until you take a leap of faith to learn more! 


Please complete my coach application form below if you have an interest in talking further and learning more!




Fill out my online form.
Use Wufoo templates to make your own HTML forms.



***And to keep corporate happy please remember that Beachbody does not guarantee any level of success or income from the Team Beachbody coaching opportunity. Each coach's income depends on his or her own efforts, diligence and skill.

Tuesday, May 10, 2016

Quick Ab Workout


Pressed for time? Squeeze this ab workout in, just about anywhere!!

(I should call this- "Attempting to workout with dogs!")

Sped up and cropped so it's not 10 mins long!

Repeat each move as follows:

💪🏻 Crunches x 30
💪🏻 1 min plank
💪🏻 High plank knee twist x 15 (each side-30 total)
💪🏻 Crunches-Right leg up x 20
💪🏻 Crunches- Left leg up x 20
💪🏻 Lying leg raises x 10
💪🏻 Flutter Kicks x 15
💪🏻 Side plank - Right x 15
💪🏻 Side plank - Left x 15

Tuesday, May 3, 2016

No-Bake Shakeology Balls Recipe

Shakeology sweet treats. Shakeology Desserts.

I have NO idea why I waited so long to make these bad boys. Not only were they SUPER simple to throw together, but it was easy to double up on the recipe and make a batch to throw in the freezer for those sweet tooth "emergencies".

Shakeology sweet treats. Shakeology Desserts.Nutritious AND delicious. These guys are guilt free!

Ingredients
1/2 cup finely chopped nuts (I used walnuts, but go crazy! Mix it up)
1/2 cup chocolate shakeology OR chocolate vegan shakeology
1/2 cup old-fashioned rolled oats
1/2 cup all-natural creamy almond butter (could also sub for peanut butter)
3 tbsp raw honey

Preparation
1. Combine nuts, shakeology and oats together. Mix well.
2. Add in almond butter and honey. Mix well.
3. Roll into bite size balls (about the size of a ping-pong ball)
4. Refrigerate.

Should make approximately 12 balls. Serving is 1 ball each.



21 day fix portions: 1/2 yellow, 1/2 blue, 1/2 orange
Body Beast: 1 protein, 2 fats