New Year, New You. Fitness, Health Accountability

New Year, New you! Want to make 2014 the healthiest year yet?! I DO!!!

After all of the Holiday stress, rushing around, parties and hustle and bustle-it is hard to believe that the Christmas season is already over!! The gifts are unwrapped, family returning to their homes-I wish the visiting lasted another two days and the resting was still acceptable. 
But now, I am ready to ring in the new year!! There are so many possibilities, my mind cannot grasp it all. Do you have big plans for 2014? Are you ready to kick it into HIGH gear for 2014? 

I have been really planning out my new year fitness challenge group since before Christmas and I am ready to help all of you start the new year with the right "tools" to begin strong! Helping others and seeing results come through makes my heart swell with excitement and joy! First I must get the group numbers up!! I am inviting YOU to be involved in this exclusive challenge group!! I want you to think about where you picture yourself in six months and in 12 months! I want you to think of your goals and where you can be with hard work, dedication and the right motivation! Let's set and reach all of your goals together!!

Are you thinking, what is this health and fitness challenge group that you keep bringing up?

It is a program that I have developed specifically to help my clients reach their own personal health and fitness goals. It is a private, small group setting that offers support, guidance, motivation, meal planning, workouts, recipes, accountability and so much more!!! Don't fall into the typical New Year's Resolution norm! I am tired of hearing the same " I'm going to start on Monday" or "I'm going to renew my gym membership and ACTUALLY go this year" or "I'm going to really stay strict to my diet this time." The excuses are never ending, and we can keep finding new ones that work for us! BUT WHY?? Why wait? Why work hard to find excuses to keep pushing off our goals and dreams? DO IT NOW!!!! There is no better time then now!! This is the perfect year to say, "This year, I am going to start NOW, I am going to do this TODAY for ME!!" The best part of this is, I will not let you back out of your statement. You will reach your goals and you can even win prizes as you do! I want to help you succeed!! Will it be easy? not always!! But can you do it? ABSOLUTELY, without a doubt!!

As of January 1st, without the challenge group-most likely you will start off dedicated, strong and with passion-you will think everyday how this is not so bad, how you will give it your all, eat clean, go to the gym and you think "I GOT THIS!" But then it is two weeks into January and the weather is dark, dreary and depressing, it is cold outside of your bed and when your alarm goes off-you hit the snooze a few too many times, you decide you can go to the gym later knowing you won't make it. Sure enough that evening comes and you were unable to make it to the gym and you start rationalizing missing your workouts-which becomes more and more common. 
As your workouts dwindle to maybe 2 times per week, your healthy meals become snacks and your salads turn into a side of chips or pizza and then POOF!! you give up and you no longer have the ENERGY to keep going with being healthy.

I have done this so many times! I used to eat what I wanted, worked out whenever I wanted-I had no energy, no motivation, not confident and unhappy!! This year was different and I am so THANKFUL!! This year is different for you, this year you are going to end the trend and end the cycle fo the broken New Year's resolutions!!!

Working out is a MUST! Working out is supposed to be fun not a chore!!! I promise you, if you aren't having fun during a workout, then you need to find a different workout, that fits YOU!! You have to look forward to your exercise!This is the key to success, this is what will help! Along with the workouts-you MUST concentrate on NUTRITION!! Nutrition is 80% of your results!! This is what my goal is going to be, I must focus on this myself! We can work on this together! I eat 6 meals a day!!  THIS IS NOT A DIET!!! IT IS A LIFESTYLE!!!

One really important aspect of this challenge group is Shakeology!! Don't worrying-it is NOT a weight loss drink. It is a total NUTRITION shake. You can use it as a meal replacement!! It keeps me full for 3 hours! It is like eating 6 salads at one time. It tastes GREAT, it is the BEST "on the go" snack to grab. It saves me from stopping at a fast food restaurant, hitting a concession stand or starving myself! I make sure to always have some shakeology with me at all times! I am extremely busy as an athletic trainer, running around with athletes where I don't have time to sit and eat, but I still get the nutrition my body needs to function even without time. 
Shakeology is worth the $4 a shake because it is the one thing that keeps me on track and I know I am getting the full nutrients I need!!

You will get full access to a closed online support group! This is the best part-with this you get 24/7 access to me as your coach!! With my guidance I will have daily assignments, motivational tips, recipes, meal plans readily available and much more for your availability!! Every challenger will start their workout on the same day and we will go strong together!!! Each day you will have information from ME to keep you going STRONGER!!! I will not allow you to quit! I will not only keep you accountable, but I teach you how to overcome your cravings, how to eat healthy, and more! The one thing you MUST do is commit to a program of your choice and that you will continue it until you FINISH it through!!! (receiving a free t-shirt!) You must check in daily (which takes only 20 seconds!!) and post a short description of how your workouts and shakes are going, or ask a question you need help with. 

Does this sound like something you are interested in? Are you ready to make the change? No more quick fixes that don't last? No more yo-yo diets that end poorly? Let's start to make the change!! It's all about working from the inside out, make yourself feel better so you look better! who doesn't love that!? ;)

Starting January 6th is the New Year, New You group! You do not want to miss this!! Space is limited so contact me now to reserve your spot! Make your transformation story starting January 6th!

I can't wait to work with you starting January 6th!!! :)

Side Dish for Dinner

Asparagus; Delicious, Clean, Filling

Are you in charge of dinner every night, and running out of ideas?

Were you asked to bring a dish to your family's Christmas dinner?

Here is a delicious side dish that definitely will send everyone's taste buds soaring!!

Ingredients: 

Asparagus

Vinaigrette of red wine vinegar

Extra-virgin olive oil

Shallots-chopped

Fresh flat-leaf parsley-chopped

Kosher salt

Freshly ground black pepper

**Steam asparagus on the stove

Preparation:

Drizzle steamed asparagus with vinaigrette of red wine vinegar, extra-virgin olive oil

Finely chopped shallots

Chopped fresh flat-leaf parsley

Season all with kosher salt and freshly ground black pepper

Bring a dish that your friends and family will

LOVE!! <3

Clean Chocolate Chip Cookies

Clean Chocolate Chip Cookies

This is the time of year where cookies are a MUST!

So many people have cookie exchange parties and they are always the go to dessert, during the holidays!

It is very difficult to stay away from fresh baked cookies for the whole season!

So how would you like to enjoy a few chocolate chip cookies during Christmas?

Thanks to The Delicious Pantry, I have found a clean version of several cookie recipes. Here is the chocolate chip one.

Ingredients: 

2/3 cups of almonds (I put this as optional, I used them in one batch but not the other.)

1/3 cup of cooked oatmeals

3 tablespoons of honey

1 teaspoon vanilla

1 teaspoon cinnamon

1/8 cup of whole wheat pastry flour

1/2 cup of grain sweetened chocolate chips

Directions:

1. Preheat oven to 325

2. Mix everything EXCEPT the chocolate chips in a food processor-the consistency should be sticky/wet

3. Use your spatula to scrape the dough into your mixing bowl and mix the chocolate chips

4. Spoon onto a parchment lined cookie sheet

5. Bake for 20 minutes.

Enjoy a few chocolate chip cookies guilt free! 

Yum :)

Clean Hot Chocolate

Clean Hot Chocolate: 

Nothing better for a cold December night!

The winter months have officially arrived, it's chilly, the snow is starting to fall, wind is blowing and the fireplace is being sparked. This automatically makes me want hot chocolate. I love eating clean but how can I give up hot chocolate??

But then I found The Gracious Pantry and there was an incredible clean eating hot chocolate recipe. 

I really do believe we are meant to find pure and guilt free joy in the foods we eat. The problem is foods we have come to know as "good" food are not always good for us! This is what I have realized over the past few months, changing my lifestyle. So when I have the chance to change a recipe to one with more nutrition and less calories, I hardly can wait. 

Here is one of my new favorite once-in-awhile treats that is now healthier!

The Ingredients you will need

*4 cups unsweetened milk (I use Blue Diamond Almond Breeze)
*3/4 cup honey (Walmart organic)
*2 teaspoons cinnamon (Trader Joes')
*3 tablespoons unsweetened powdered cocoa (Hershey)

Directions:
*Combine all ingredients in a pot and warm over the medium heat
*Pour into cups and serve

Enjoy on a cold winter's night!! :)



Data for 1 cup:

Calories: 282
Total Fat: 5gm
Saturated Fats: 1gm
Trans Fats: 0gm
Cholesterol: 0gm
Sodium: 31mg
Carbohydrates: 56gm
Dietary Fiber: 6gm
Sugars: 49gm
Protein: 10gm
Estimated Glycemic Load: 32
(nutritionaldata.com)

Start 2014 With P90X3

Start the New Year with A New Workout

Program!

P90X3

Be a part of an exclusive test group

Happy Monday! I hope you had a wonderful weekend getting ready for Christmas!! Holidays are a tough time. No matter what! Whether you are an extremely disciplined and fit person, it is still difficult to stay on track. 

The most important part is that TODAY we get back on track, and we pick up where we left off. My philosophy today as I got my  Rockin' Body workout in this morning, drank my lemon water, ate my power breakfast and drank my shakeology for a mid afternoon snack. If I mess up on a decision, I do not beat myself up for the choices I have made, I start the day as a new beginning! We need to move forward, not look in the rear view mirror.

Now that we have talked about that :) I want to share the most exciting thing for the beginning of my 2014 year! After I did Insanity for the second time, I began doing P90X. I also did a hybrid of P90X and Insanity. I love both of those workouts, but the one thing I HATED was how long the workouts are! Do you relate to that??! I just did not want to wake up an extra hour earlier than I already was so I could fit in an hour and a half workouts!! (sounds crazy right?! YUP) But I loved the muscles I started to develop and the tone I was seeing as I went through both workout programs. And now there is an answer!! I absolutely loved T25 it is 25 minutes, 5 days a week with Shaun T yelling in my face (okay more like through the TV-but you understand). An added bonus is the modifications he adds. I love the option to use the modifications because sometimes I need those! No matter what your ability level it, you can do the workouts and feel accomplished! So now we have another option for those of us that want to get great results but in 30 minutes a day!!!

Meet P90X3

What's it about?

For starters, YOU CAN NO LONGER USE THE EXCUSE YOU DON'T HAVE TIME TO WORKOUT!! 30 minutes a day for 6 days a week is totally doable and everyone can find 30 minutes in a day to get a workout in!

Muscle acceleration explained: many P90X fans were hooked n the science of muscle confusion-which introduced variety to the workouts and prevented plateuing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of an exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. P90X3 combined exercises and added some twists to maximize you time and keep every muscle challenge for the full 30 minutes.

The base kit includes 16 workouts so you are never going to get bored. From cardio to strength, pilates, yoga and MMX-there is something for everyone!!

The ideal P90X3-er: It may seem crazy to say this is a workout for everyone. Everyone searching for tighter abs and leaner muscle. For the beginner, the variety of workouts in P90X3 is the perfect place to discover your fitness style. If the move can be modified there is a cast member showing you how! But you can't hold the expectation that you will be an expert on day one!

Bells and Whistles!!!: If P90X3 is purchased through me as your coach anytime in the month of December (must be a challenge pack), you will receive an exclusive P90X3 baseball cap. What better way to spread the word about this revolutionary program??

And last but not least: we have the app!

Yes there is an app available on Andriod and iOS with P90X guided workouts, tools to track your reps, weights and progress. Brings you workout specific tracking modules, scheduling options and the motivation you need to power through 90 days! 

So how can you get it?

You can receive your very own P90X3 NOW!! There is an introductory price of $180 (versus $205) for the Challenge Pack which includes the 90 day workout, the nutrition guide, program manual, schedule of workouts, shakeology, free 30 day trial of the club membership, free shipping and a discounted price when you get the package.

Your second option is to purchase the program alone. That is $119, and the equipment needed for weights, bands and an optional pull up bar-but a band with an over the door attachment is used for as well for another option. This is what I use! I do not use a pull up bar due to a subluxing ulnar nerve! But I still saw amazing results!

If you would like to join the Dream Team exclusive P90X3 test group to see your ultimate results contact me today!

There are a select number of individuals who would like to get my free support, motivation, and accountability to start and finish this program. The point is to get in the best shape of your life in 90 days!!! I will walk you through every single step of the program using the nutrition guide, the workouts, and the 24/7 support of me as your coach in private closed group!! I will teach you how to meal plan, prep, and set yourself up for success! This group will begin January 6, 2014 and will run for 90 days. Just in time for your New Year's resolution!! Start the new year in the very best shape of your life and set your year for success!

I would love to have you in my group!

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What is to LOVE about Christmas Time?

What Do You LOVE About Christmas Time?

1. I love Christmas trees: the smell of pine that fills the room when they are alive,

the excitement finding the PERFECT tree when the whole family would go to the tree farm when we were younger, and the way the tree fit the room perfectly (*especially after we had gotten it home my dad would spend the crucial moments cutting the trunk and the branches to fit beautifully*)

2. Christmas music: I love the way Christmas music brightens my house and the way my family knows every Christmas song and BLASTS it for the whole month of December and even into January. It brings such joy! 

3. Family Time: Nothing better then the fact that with Christmas comes Family time! My family travels from Boston, (now) West Virginia, Pennsylvania, Colorado and parts of New Jersey.

4. Decorations: There is something about the way Christmas decorations fill rooms with such a warm and joyful feeling! 

(Sorry about the extra stuff)

5. First Christmas: This year is my niece's first Christmas. Although she is only 4 months old and will not remember this-it is super exciting for our family to have her with us this year. And I got her Christmas pajamas I think is just the cutest thing everPlus my kitten has his first Christmas as well!

I love Christmas. The Reason for the Season will never be forgotten.

Do NOT forget or dismiss the fact that God gave His One and Only Son to the world on Christmas day!! He is and was the best present anyone could have received on Christmas!

Why do you love Christmas??

Why Lemon Water?

Why Lemon Water?

The benefits are drinking lemon water instead of just water are numerous!

I want to share a few with you today:

*Lemons are packed with nutrients, such as; vitamin C, B- complex, vitamins, calcium, iron, magnesium, potassium and fiber

**they contain more potassium than apples or grapes!!

*Dilute lemon with any temperature of water so it lessons the damage done to your enamel on your teeth

*It give your immune system a boost: vitamin C is our immune system's jumper cables, the amount of vitamin C in our system decreases when we are stressed

*Amazing source of potassium: which is good for the heart health, brain and nerve function

*Aids in digestion: lemon juice encourages healthy digestion by loosening toxins in our digestive tract, but it relieves symptoms of indigestion  -heart burn, burping and bloating

*Cleanses your system: flushes out the toxins in your body by enhancing enzyme function-stimulating your liver.

*Freshens your breath: relieves toothaches and gingivitis due to the citric acid can erode tooth enamel, you want to either wait awhile to brush your teeth or drink the lemon water after your brush your teeth

*Keep your skin blemish-free: antioxidants in lemon juice help decrease blemishes, and wrinkles!! It can also be applied to scars and aging spots-it detoxifies your blood so it will maintain your skin's radiance!

*Help you lose weight: lemons contain pectin fiber-which aids in fighting hunger cravings

*Reduces inflammation: drink on a regular basis to decrease the acidity in your body, this is where diseases occur, it removes uric acid in your joints (which is a main cause of inflammation

*Gives you an energy boost: provides your body with energy when it enters your digestive tract, reduces anxiety and depression (including the scent of lemons because of the calming effect on your nervous system)

*Helps to cut out caffeine: replacing morning coffee with a cup of hot lemon water can really help you feel refreshed and does not leave you with an afternoon crash

*Helps fight viral infections: warm lemon water is effective at diminishing infections and their sore throats

How Much to Drink!?

If you weigh less than 150 pounds, squeeze half of a lemon into a glass of water

If you weight more than 150 pounds use an entire lemon

Feel free to dilute the lemon juice if you like it less lemony

The benefits are endless for lemon water AND it is one simple, yet substantial change you can make for your health!

*Balances your body's pH: our bodies pH balance becomes acidic from stress in life, from-junk food, pollution, lack of exercise and other toxins. The body should be slightly alkaline to fight off illnesses and chronic diseases (Cancer)

*Kills parasites: intestinal worms, this creates an environment where they can't survive. Parasites LOVE acidic environments, so the best way to kill them is to make your digestive system alkaline.

*Boosts your concentration: lemon balm essential oil, proven to calming effect. Creates alertness

*Exfoliate your skin: vitamin C found in lemons neutralizes free radicals

*Detox your liver: sourness of lemons signal the nerves and hormones of the body to activate the liver and kidneys. Antioxidants in lemons help enhance your kidney and liver function, enabling them to detox your body-mild diuretic which encourages the body to let go of stored water weight. You will feel cleaner, lighter and more energetic

*Treat high blood pressure: pectin in lemons lowers cholesterol which causes high blood pressure. Flavonoids in lemons and vitamin P help strengthen blood vessels. Lemons have loads of potassium which prevents high blood pressure

*Gets rid of Dandruff: combine lemon juice with natural ingredients like coconut oil to make a hair mask and create moisture.

*Makes your feet attractive: lemons contain citric acid and vitamin c which acts as a natural exfoliant to get rid of dead skin cells, enhance skin renewal, and brighten dark areas. Make a lemon foot soak with juice of 2 to 3 lemons with 2 tablespoons of olive oil and 1/4 cup of milk.

*Cures acne: use a wet cotton ball in lemon juice and apply it to your face once at night on areas with acne, blackheads, and eczema as an alternative to topical acne creams. Wash the solution off with water the following morning and follow your regular skincare routine.

Excellent benefits of lemon water and lemons are delicious!!!

Clean Chicken Chili

Chicken Chili-Clean Version

Do you LOVE chili in the winter season? Besides the fact that it is EXTREMELY easy to make (especially in a crock pot) it is so nice to sit down to a warm bowl of chili!

The Ingredients you will need:

1 pound boneless, skinless chicken breasts (raw)
1 (6 oz) can of diced no salt added tomatoes
4 (16 oz) cans of low sodium or organic beans
1 (4oz) can of fire roasted green chiles
2 medium onions, diced
6 garlic cloves, minced
1 tablespoon extra virgin olive oil
1/4 cup of chili powder
2 teaspoons cumin
1 1/2 cups of reduced sodium chicken stock
1 cup of low fat cheese, shredded

Directions:
I am sure you can do it a harder way but I was running short on time and literally placed all the ingredients in my crock pot
Mixed them
Placed it on low heat (6-8 hours of cooking) or high heat (4-6 hours)

(I used low heat because I was going to be at work)

When I came home it smelled delicious!!

Before I ate it I placed some shredded low fat (skim milk) cheese on top 
 And loved every spoonful!!

Enjoy!!! :)

14 Day Shakeology Shake Off

14 Day Shakeology Shake Off

Here are some questions I want you to answer to yourself:

1. Have you wanted to try shakeology without spending the amount of a full month?

2. Would you like to stay on track and healthy during the holidays?

3. Do you want to begin a healthier and more fit lifestyle?

4. Would you like to wear that cute little cocktail dress at your New Year's Eve party?

5. Are you prepared to start 2014 with a BANG!?

If you have answered YES to one or more of these questions, then the 14 day Shakeology Shake Off is just what you are looking for!!!

Now you have the chance to do something for yourself and take control of your life and take this challenge beginning on Monday December 9th and finish 2013 strong! Start 2014 off with a BANG-healthier and happier! Don't make the same excuses I made for several years, don't make the same New Year's resolution this year-as I did year after year. Do not use trick yourself into thinking up excuses: too much money, don't know about shakeology, already eating healthy and working out, don't want to lose weight. 

So many people think all of these things, the truth is-Shakeology is not just for those who want to lose weight, it is much more than that!

Start of 2014 by giving yourself health and wellness! It is a wonderful way to give yourself and others the gift that just KEEPS giving! Don't you LOVE those gifts? Take advantage now! It is ONLY 14 days!!

Requirements:

1. December 9-December 23 you must commit to being accountable and present in my private facebook group (staying active by checking in daily)

2. Join my team for free at www.teambeachbody.com/BRITTANYPLUMMER

3. You can either order your own shakeology HOME DIRECT (month supply) or you can order the 14 day shakeology supply from me.

4. The cost from me is $80 dollars, including: 14 packets of shakeology, shakeology shaker cup, plus shipping

     OR

Cost from ordering from www.shakeology.com/brittanyplummer HOME DIRECT (month supply) $129

5. Order today!! You do NOT want to miss out on this amazing opportunity to try shakeology and make the next 14 days a complete health transition!

If you would like to join my 14 day shakeology shake off, I would absolutely LOVE to work with you!!

Email me: brittanyplummer271@gmail.com

                brittanyplummer@beachbodycoach.com

or message me at www.facebook.com/brittany.plummer.7