Quick Shakeology Recipes #2

Ok, here’s Quick Shakeology Recipes, Part 2!  Today I’m going to list several of the Chocolate Shakeology options.  They’re quick, they’re easy, and they’re yummy!!!  Remember, the basics for all recipes are: 1 scoop of Shakeology and ice to taste.  Mix in blender until creamy.

Chocolate Minty

•  1 tsp. mint extract
• 1 cup water

Chocolate Covered Strawberries

• 1 cup strawberries
• 1 cup water

Chocolate Twilight

• 1 tsp. vanilla extract
• 1 cup water

Coconut Dream

• t tsp. coconut extract
• 1/2 cup skim milk
• 1/2 cup water

Dark Blue Moon

• 1 cup blueberries
• 1 cup water

Mocha Chiller

• 1 cup of cold coffee

Vanilla Almond Fudge

• 1 tbsp. almond butter
• 1 tsp. vanilla extract
• 1/2 tsp. cinnamon
• 1 cup skim milk

Cheeky Coconut

• 1 tsp. vanilla extract
• 1 banana
• 1 cup skim milk

Chocolate Bee

• 1 tsp. honey
• 1 cup skim milk

Maple Buttercup

• 1 tbsp. almond butter
• 1 cup skim milk
• 1 tsp. maple syrup

 Quick Shakeology Recipes that have less than 5 ingredients!!!

Check back soon, we will offer more Shakeology recipes and continue on our Les Mills PUMP Review journey!!!

Introducing the newest fitness program by Shaun T, Focus T25!

Are you an Insanity fanatic? How about Insanity Asylum? If you’re a Shaun T fan, then you’re sure gonna LOVE this! Focus T25 is a program designed to give you phenomenal results in only 25 minutes a day!

This program is designed for people who want awesome results without spending hours at the gym.  Who wouldn’t want to spend less time working out?  25 minutes a day is all you need.  Shaun T has designed this program to push you to the limit – with short, high-intensity exercises.  High-intensity?  Shaun-T wouldn’t have it any other way…..

Who’s going to Love Focus T25?

• Insanity fanatics…
• Asylum fanatics…
• Shaun T Fans…
• Busy people that need a quick workout, that WORKS!

Now you’re probably wondering if a 25 minute workout is really going to help you get results. Right?

If you’ve tried Insanity or Insanity Asylum, you know from experience that Shaun T knows how to deliver a workout. Short, high-intensity exercise, that forces your body to work… and work hard! You do this for a short amount of time, then recover, then go again. HIIT (High intensity interval training) does in a short amount of time, what some longer workouts just cannot accomplish. This means that even though the workout is shorter, you’re still able to burn calories… during the workout AND after as well.

That’s why Focus T25 is going to be in HIGH demand.

Sign up below, and get free updates on Focus T25, and we’ll let you know the moment it’s ready! Plus you get a free chance to WIN.  No purchase required.  Click the button below, and get all the details.

Quick Shakeology Recipes

Hey there!  I thought I’d share some quick and easy Shakeology recipes today.  I opened up my Shakeology box that arrived today and looked over the recipe calendar that was enclosed and thought to myself,  “I should be passing some of these along.” 

Today’s selection will come from the Tropical Strawberry calendar.  The basics for all recipes are: 1 scoop of Shakeology and ice to taste.  Mix in blender until creamy.

Citrus Berry

• 1/2 cup water

• 1/2 cup orange juice

• 1/4 cup raspberries

Coconut Twist

• 1 cup coconut water

• 2 tbsp. grapefruit jice

• 1/2 cup pineapple chunks

Almond Nutter

• 1 cup almond milk

• 1 tbsp. peanut butter (or almond butter)

Carrot Cake

• 1 cup rice milk

• 1/2 cup steamed carrots

• 1 tbsp. almond butter

• 1/8 tsp. cinnamon

Fresca

• 1 cup watermelon chunks

• 1/2 cup pineapple chunks

Stawberry Parfait

• 1 cup of rice milk

• 1/2 cup sliced strawberries

• 2 tbsp. walnut pieces

As you can see, all of these Shakeology recipes are 5 ingredients or less.  Pretty simple!  Check back for more recipes in the coming weeks!

Les Mills PUMP & Shred

This is DVD #3 in the Les Mills PUMP set.  Like the others before it, PUMP & Shred is a weight workout with some variations and a bit longer in length.  Each weight workout in the set builds on what you’ve already done by adding some new moves and some longer times.  This review (and upcoming reviews about the PUMP series) will be a bit more condensed, as to cut down on some of the redundancy of content.

Les Mills PUMP & Shred is 45 minutes, 42 seconds long.  As always, there is someone showing modifications for each working track.  The intro on this one is about a minute long, and the warm-up is about 5 minutes long.  Your warm-up weights are the same as before, 5-10 lbs, depending on your fitness level.  They do throw in arms this time, joining back and butt, shoulders, and legs.

Squats: this track is about 5 minutes, 35 seconds.  All the tempos are the same as the earlier workouts, just a bit longer.  Weights: beginner – 10lbs, intermediate – 15 lbs, and advanced 20 – 25 + lbs.

Chest: 4 minutes, 52 seconds long, and the tempos are the same.  They do add a twist this go around: 16 push-ups during the last 30 seconds of the track.  Weights: beginner – 5 lbs, intermediate – 10-15 lbs, and advanced 20-25 + lbs.

Legs and Back: nothing new here  4 minutes, 48 seconds long.  Weights: beginner – 5-10 lbs, intermediate: 10-15 lbs, and advanced: 20-25 + lbs.

Lunges: in this PUMP track we finally see something a little bit different.  During the 5 minutes and 20 seconds of this track you will add in some squats in the middle and end.  The first round of squats is about a minutes, the second round is about 30 seconds.  Weights: beginner – 5 lbs, intermediate – 10-15 lbs, and advanced – 20-25+ lbs.

Shoulders: also something a little extra.  The shoulder track is four minutes, 23 seconds long.  It is plates only, 5 lbs.  Or, 10 lbs. if you’ve been doing it awhile or want a challenge.  You can always drop down to a lighter weight.  You start out with push-ups of various tempos: 2/2, singles, down and hold.  Then, you will do rear deltoid raise for 4/4, singles, up and hold, and singles.  Followed by side raises and overhead presses.  This track can prove to be a challenge the last minute or so.

Abs: last but not least.  About 4 minutes in length you will do some moves you are already familiar with like the hover and hover with arm sweep.  Also, crunches with a 2/2 tempo and crunches where you pulse 3 times.  The new move is the cross crawl.  You will lie on your back with your legs up.  Drop one toe and then reach across with your arm of the same side.  This is great for the obliques.  Then they bump it up a notch by having you extended the whole leg and extending that same side arm and holding.

Cool-down: last track of the DVD is 4 minutes and 14 seconds.  You will stretch your glutes, lower back, hamstrings, abs, hip flexors, chest, quads, shoulders, and triceps.

This is it!  Just 2 more weight workouts to review in the series, then we will move on to the other videos complimentary to the set.  Next up, Les Mills PUMP Revolution.

Looking for help fighting fat?  Look no further.  This is a quick list of 7 foods that can help you battle fat.  Just some “food” for thought. 

Potatoes: Yep, potatoes.  Didn’t see that one coming, did you?  Don’t over do it and eat a whole pot of mashed potatoes.  But, a decent serving of potatoes is under 175 calories.  Potatoes are 3 times more filling than a slice of white bread.  They are also found at the top of the satiety (fill you up) index.  The “resistant starch” in potatoes can help your body burn off some fat, as well.

Oranges:  Chock full of fiber and it’s the number one fruit at the top of the satiety index.  And, an average size orange is about 60 calories.  Oh, and they’re yummy, too.  Don’t forget they are also packed with vitamin C.

Skim Milk:   It does a body good.  Milk contains lots of protein (whey and casein) and the CLA (conjugated linoleic acid)  found in milk is a fat fighter, too.  A cup of milk has about 85 calories in it.  Oh, and don’t forget the calcium!

Cheese:  But, not just any cheese….fresh goat or feta cheese.  About 75 calories an ounce, this one can make you feel full.  Goat and feta cheese contains CLA, as well.  Try to buy the kind that comes from “grass fed animals,” these contain the most CLA.

Pine nuts:  Not as popular as almonds, but good for you just the same.  The fatty acids found in these help fight fat.  About 100 calories for 1/2 ounce.

Dark Chocolate:  Yep, another shocker!  About 175 calories for one ounce.  Certain compounds in the chocolate help to make you feel full longer.  And, the dark chocolate can help curb your cravings for salty, sweet, and fatty foods.  Not too shabby, and it tastes wonderful!

Eggs:  Love eggs!!!  About 80 calories each, they are packed with protein, which helps you feel satisfied longer.  They are so versatile, you can eat them so many ways!!!

So, keep these things in mind the next time you go grocery shopping.  They might help you…in more ways than one!!!

Les Mills PUMP & Burn

Today let’s talk about Les Mills PUMP & Burn.  This video is 41 minutes, 11 seconds in length.  But, the actual workout time involved, including warm-up and cool-down is approximately 22 minutes.  There is quite a bit of intro before each section is started.  This is primarily for explanation of the track to follow.  And, there is a modifier for each section.

Les Mills PUMP & Burn is comprised of 6 sections.  I’ll discuss each one with a small description of the moves involved and the total time of that particular section.

1. WARM-UP:  This is 3 minutes and 49 seconds long.  You’ll start off in set position and move through the track doing dead lifts, dead rows, triple rows, and squats.  A good warm-up weight is 5 lbs.
   
2. SQUATS: This track is 4 minutes and 52 seconds long.  The modifier in this track is 5 lbs. on the bar.  The suggested weights are as follows: Beginner – 10 lbs. , Intermediate – 15 lbs., Advanced – 20-25+ lbs.  The tempos in this set are 4/4, 3/1, 2/2, singles, and bottom halves.  The track is ended with a quick quad stretch.
3. CHEST:  A 4 minute and 54 second Les Mills PUMP track.    With this one you can utilize a step or weight bench (if you have one) to increase your range of motion.  The modifier on this one is 5 lbs.  The suggested weights are: Beginner – 5 lbs., Intermediate – 10-15 lbs., Advanced – 20-25+ lbs.  Tempos are 4/4, 2/2, 3/1, singles, bottom halves, and down & hold.
4. LEGS & BACK:  This section is 4 minutes and 46 seconds.  Modifier is 5 lbs.  Weights suggested are: Beginner – 5-10 lbs., Intermediate – 10-15 lbs., and Advanced – 20-25+ lbs.  Starting in set position you will follow the familiar tempos of dead lift 2/2, dead lift 3/1, clean and press with triple row, single wide row, and triple wide row.  This is a great work out for your back, butt, and hamstrings.
5. ABS:  The last working track of the video at 4 minutes long.  The modifier on this one is no weights.  Otherwise, it’s a single plate that is within your fitness level.  5 or 10 lbs.  It’s a simple track consisting of 3 moves.  The first 2 are alternating 3 times: single leg drop and crunches.  Both of these are done holding your plate over your head while lying on your back.  With the single leg drop, your legs are elevated, knees above hips.  Extending one leg at a time while extending your arms over and away from your head.  I believe crunches are self-explanatory, but with the addition of holding the plate over your head.  Lastly, the hover.  For this one you will place your elbows on the floor in line under your shoulders.  Knees on the floor, wider than your hips.  Or, you can get up on your toes but even with your hips for a challenge.  You will alternate one leg out and in, one at a time while in the “hover.”
6. COOL DOWN:  Last, but not least, your cool down.  4 minutes and 25 seconds long.  This will stretch out the following muscles groups: lower back, hamstrings, hips, shoulders, sides, check, hip flexor, quads, IT band, and chest.

So, that’s it!!!  We just wrapped up another fabulous Les Mills PUMP review!  Next on the books will be Les Mills PUMP & Shred.  Check back next week for more!

Les Mills PUMP Workout Schedule

I was thinking this morning that since I’m doing the reviews for the Les Mills PUMP series, I should probably include a small post that contains the workout schedule.  So, here it is!!!

 Les Mills PUMP Workout Schedule

If you will click on the above heading, a window should prompt you to start the download.  It is a small .pdf file that contains all 3 phases of the Les Mills PUMP workouts.  There are 13 weeks laid out for you, 7 days a week.  It is a super easy to understand schedule.  It also give you some freedom when choosing your workouts.  Let’s discuss that a bit now.

It basically works like this: you do a Les Mills PUMP weighted workout 3 days of the week, 1 rest day, and the other 3 days are cardio or stretch/yoga.  Pretty simple.  The beauty of the cardio days is that you can kind of pick and choose what cardio you like.  They show “WALK’ on the schedule, but maybe you’re not a walker?  Maybe you want to go running, do one of your favorite cardio DVDs, cycling, swimming, or whatever you want!  I like to do a Tony Horton One on One sometimes just to mix it up.  2 of my favorites are Tony Horton One on One Medicine Ball Cardio (Vol. 1, Disc 10) or One on One Cardio Intervals (Vol. 2, Disc 1).   They aren’t terribly long, and easy to follow along….not always easy to perform.    Also, there is a supplemental Les Mills PUMP DVD set called Les Mills PUMP Ultimate Cross Training.  It is a 3 disc set that contains 3 cardio workouts.  Sports Attack is my personal favorite from that set.  I’ll do reviews on that particular series later on down the road.

That’s it in a nutshell for this post.  I should have Les Mills PUMP and Burn ready early next week for your reading pleasure….

Les Mills PUMP Challenge Review.

This is the first workout in the Les Mills PUMP routine.  It is just under 28 minutes in length, but the actual workout time is about 20 minutes.  With this being the first introductory workout, there are quite a bit of fundamentals discussed throughout the video.  The reminder for everyone starting a new workout of any kind, not just Les Mills PUMP,  is that good technique is the key to success.

Each individual Les Mills PUMP workout video has an instructor that shows the “modifier” for each section.

There are various levels of experience for these workouts.  Beginners might start off without any weights at all, using the barbell only, or using the 5 lb. weights on the bar.  Intermediates might use 5-10 lbs.  And, advanced users might use 15 or more lbs.  It all depends on what muscles group you are using.  A person might use 10 lbs. for squats, but 5 lbs. for chest and triceps.  The larger the muscle group, the more weight you can use.

So, let’s talk about each section of the Les Mills PUMP Challenge video:

1. SQUATS: this section is about 3 minutes, 15 seconds long.  The modifier in this section is using the barbell only.  This is called the “tripod” option.  Also, beginners could start with 5 lbs. on the bar.  The various tempos performed throughout this section are: 2/2, 3/1, 4/4, singles, down & hold, and bottom halves.  During this workout, remember to drive from your heels.   Also, rest the bar on the “meaty” part of your upper back.  You can also go barless, and hold one weighted plate of your choice in each hand.  The Les Mills PUMP instructors do a great job throughout each section reminding you about your form and technique.
2. CHEST & TRICEPS: this section is about 4 minutes, 25 seconds long.  The modifier in this section is using the barbell only, no weights.  You will want to use a lighter weight in this section because you are working a smaller group of muscles.  A few key things to remember: keep elbows off the floor, bring the bar to the bottom of your chest, and keep your back pressed to the floor with abs tight.  Various tempos similar to the squats section: 2/2, 3/1, 4/4,  and singles.
3. LEGS & BACK: this section is nearly 4 minutes, 28 seconds long.  The modifier in this one is barbell only.  You can also use the same weights from Chest & Triceps.  With Les Mills PUMP, it’s all about how much you can do.  Your body will let you know how much is too much, or not enough.  You do what you can at your own pace.  Legs and Back is probably the section that burns the most calories, it’s mentioned that it is the “peak” of the class in other Les Mills PUMP videos.  There are 5 main components to Legs and Back: the dead row, single wide row, triple wide row, clean and press, and clean and press with a dead row.  The clean and press with dead row is the biggest calorie burning move in the whole series.  2 things to remember here: keep the bar close to your body and squat at the knees when “catching the bar”.
4. LUNGES: the second half of the legs workout is 2 minutes, 58 seconds long.  The modifier in this track is bar only as a tripod, or weights in hand.  You begin by learning the “90/90 rule.”  This is basically one foot out in front, knee over ankle, hip over knee, and a flat back foot.  This should provide you with adequate stride length.  Hips turned forward and shoulder up, back, and down.  Chest should be lifted.  Various tempos similar to before.  The bottom halves are key.  They are 50% of the lunge range, which increases your heart rate.  It’s almost like a mini-cardio workout.  You will notice that the same tempos are used throughout the whole Les Mills PUMP series.
5. SHOULDERS: last, but not least.  This track is 3 minutes, 50 seconds.  This section is plates only.  The modifier is no plates.  Beginners can do the 2.5 lbs. ( if you have them).  Intermediates can do 5 lbs, and advanced can do 10 lbs.  In this section you will do the following exercises: rear delt raise (kneeling), upright row, side raise, mac raise, and the split stance overhead press.

Les Mills PUMP Challenge is a great beginners workout, or a technique refresher.  Also, it’s great for those days when you might be pressed for time, and want to squeeze something in.  Les Mills PUMP Challenge is comprehensive and thorough, but a time saver.    Check back for my next review: Les Mills PUMP & Burn!!!

Les Mills PUMP.

This is a barbell based weight loss and strength training fitness program that helps you get lean and toned faster.  If you like weights and like picking your cardio workouts, this is the one for you.  My goal for the upcoming posts is to familiarize you with each DVD that is included in the Les Mills PUMP series.  The beauty of the Les Mills PUMP program is that it’s a simple concept, but not always simple to execute.    Today, I’m going to cover the first half of DVD #1, PUMP Basics.

Les Mills PUMP Basics is simply what the title reads.

This 10 minute, 23 second video is an informational bit.  There is no actual workout for this section, just education.  You are introduced to 3 of the Les Mills PUMP trainers: Joel, Susan, and Sheldon.  They are just a few of a much larger international team of trainers that guide you through the program.

Well, there are several versions and add-ons available.  But, for the purpose of this series of posts, we will be talking about the entry-level version that retails for $165.85 (plus shipping and handling).  So, what do you get when you order Les Mills PUMP?  You will receive the following:

• 7 DVDs containing 7 different workouts:  PUMP Challenge, PUMP and Burn, PUMP and Shred, PUMP Revolution, PUMP Extreme, and FLOW.
• One barbell
• Two 5 lb. weight plates
• Two 10 lb. weight plates
• Two safety clips
• Lean, Strong, & Unstoppable Fitness Guide
• Get Lean Nutrition Guide
• Tape measure
• Measurement tracker
• Unlimited online support
• A BONUS DVD workout: Les Mills PUMP Core

The instructors will walk you through how to assemble your equipment: the barbell will be in two pieces.  Those two pieces will screw together to form the full barbell.  Slide a weight plate on each end of the bar, all the way to the collar.  Then, slide a safety clip on each side of the bar.  There is an open and close latch on each clip.  Simply close the clip shut until you hear the “click.”  The click means your bar and plates are secure and ready to use.

They also cover the form that should be used for a safe and effective Les Mills PUMP workout.  Always start in the “set position”, which is hip feet width apart with your toes pointed out slightly, small bend in the knees, and back straight.  Your shoulders should be up and pulled back.  Remember to always lift the bar and weights with your knees, not your back.

And, of last but not least, they explain the 2 reasons that Les Mills PUMP is a successful workout program.

1. The Rep Effect: this is the secret….the root of it all.  The Rep Effect is simple.  Doing more reps with lighter weights.  This allows you to increase your heart rate, which in turn burns more calories and fat.
2. Rhythm and Timing: each section of the workout is typically 4-6 minutes.  Squats, chest, shoulders, etc… Les Mills PUMP uses various tempos while working out and they do it in time with the music.  The fast tempo allows a lot of reps in a short amount of time which we know increases heart rate and calories/fat burned.  The slower tempo allows you to work deeper into the muscles.  This deep work aids in chiseling and shaping the muscles and increasing your strength.  The slow, controlled, even tempos work your muscles in different ways.  You can even feel the differences as you’re doing the exercises.

So, in a nutshell, Les Mills PUMP Basics is meant to be an educational, informative video.  It’s meant to boost your confidence before you even begin the workouts.  This confidence will help you to exercise safely, efficiently, and effectively.  Check back in a couple of days, my next post will cover  Les Mills PUMP Challenge.  See you soon! 

Shakeology. Everyday.

My husband is a Shakeology fanatic.  He drinks it everyday.  If he doesn’t, it bothers him.  Just like working out.    I, on the other hand, not so much.  I’ve suffered with a long-term love/hate relationship with Shakeology.

Chocolate, Greenberry, Tropical Shakeology.

I’ve tried them all.  I couldn’t quite understand the attraction my husband had to it.  But, one day, the clouds opened, the sun shined down, the birds were singing, and then….I discovered “it.”

What is “it”?  “It” is finding that perfect balance/blend of items that make the most absolutely fabulous Shakeology recipe.  I know, I know….you’re dying to find out what “it” is.  I’ll tell you in a little bit.    But first, I want to highlight just a few of the benefits of drinking Shakeology:

• over 70 ingredients from whole food sources
• over 23 vitamins and minerals
• reduces cravings
• aids with weight loss
• increases energy
• contains protein, amino acids, prebiotics, & more
• and so many more!!!

The “It” Shakeology Recipe.  It’s easy, it’s yummy, it’s wonderful.  It’s Heaven in a blender.  But, I can’t take credit for it.  My husband came up with it, so I give credit where credit is due. 

Here’s what you need:

1. (1) Scoop of Tropical Shakeology
2. 8 oz. of water
3. 5 oz. of frozen fruit consisting of the following: peaches, strawberries, mangoes, pineapple
4. 1 small apple, cored and chopped into small pieces.

Blend it on the smoothie setting on your blender….if your blender doesn’t have this option.  I’d try it full blast for about 20-40 seconds. 

That’s it!  Easy, quick, tasty.  And only 300 calories!!!

This is currently one of our favorite lunches.  Sometimes, we have a turkey and spinach sandwich on whole wheat/grain bread and we split a shake.  Lunch and dessert…..and, it’s healthy!!!