Banana & Apple Muffins

Our kids love muffins, and I really enjoy making things with them in the kitchen.  It gives us something to do on a low key Sunday afternoon together.

These are great muffins for kids, they have less fat and sugar than something you would grab from Timmies.  So we've planned ahead for the week and have made these up for some snacks.

Here's what you'll need:

• 2 large eggs, lightly beaten
• 1 cup mashed ripe banana (about 3 medium bananas)
• 1 tbsp. butter, melted
• 1 1/2 cups almond flour (or regular flour)
• 3/4 tsp. baking soda
• 1 dash sea salt
• 1/2 cup chopped apple, (about 3/4 apple)

Directions

1. Preheat oven to 350*
2. Prepare nine muffin cups by lining with muffin tin liners or coating with spray
3. Combine eggs, banana, and butter in a medium bowl; mix well.  Set aside
4. Combine almond flour, baking soda, and salt in a medium bowl; mix well.
5. Add almond meal mixture to egg mixture; mix until blended
6. Divide batter evenly between prepared muffin cups
7. Bake 16-18 minute s or until golden brown and toothpick inserted into the centre comes out clean.
8. Transfer muffins to rack; cool.

EXTRA tips -- 

You can add some flaxseed meal into your muffins by replacing 1/2 cup of the flour with flaxseed meal

You can make your own almond flour by processing 1 up slivered almonds in a food processor.  Make sure that you pulse in 20 second intervals to prevent the almonds from turning into almond butter.  1 cups of slivered almonds yields about 1 cup of almond flour.

Almond & Chocolate Protein Squares

I felt like whipping something up with my kids after dinner, and since I'm trying to be really really good right now, I felt I could make these and if I happen to lick the spoon it wouldn't be a bad thing ;)

These bars were easy to make but you will need a food processor to pulse the ingredients together. 

Some of the ingredients this recipe calls for you can find in the health food section of your grocery store. 

• You can make your own almond and/or oat flour by pulsing oats and/or almonds in the food processor until smooth. 
• You are also able to substitute the almond butter for natural peanut butter, cashew butter, seed butters or hazelnut butter. 

You'll need:

1 cup         Oat flour, gluten-free
1 cup         Whey protein powder, vanilla flavour
1/2 cup      almond flour
1/2 tsp.      sea salt
1 cup         all - natural almond butter
2 tsp.         pure vanilla extract
1/2 cup      unsweetened almond milk (or regular milk)
1/4 cup      dark chocolate chips, melted according to directions

1. Line 8x8 inch baking pan with parchment paper.  Set aside
2. Place oat flour, protein powder, almond flour, and salt in food processor; pulse to mix
3. Add almond butter and extract; pulse for 1 minute, or until crumbly.
4. Add almond milk; pulse for 1 minute, or until mixture forms a soft dough
5. Press dough into prepared pan,  Smooth top with a spatula
6. Drizzle melted chocolate
7. Freeze, covered, for 15 minutes
8. Cut into 16 squares (2x2 inches each)
9. You can store in freezer for up to one week in an airtight container.

If you are following the fix, the container equivalents for one 2x2 square is

• 1/2 yellow and 1/2 red and 2 Tbsp.

Country Heat -- Dance inspired workout

With Country Heat, Autumn Calabrese brings fitness and fun together in one exciting country dance-inspired workout that's simple, effective, and such a blast, you'll be dancing off the pounds before you know it.  

What is Country Heat?

• Super Trainer and professionally trained dancer Autumn Calabrese brings you a high-energy, low-impact, country dance- inspired workout that's so simple anyone can do it, and so much fun you'll barely notice you're dropping pounds while getting a great total-body workout.
  
• An easy-to-follow, 30-day fitness program that combines 5 high-energy, cardio-based dance workouts, 1 dance conditioning workout, and the portion-control Eating Plan to maximize weight loss and achieve a toned, tightened body in just 30 minutes a day.
  
• All Country Heat songs are set to the hottest country music, with songs that you've probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specically matched her moves to the faster and slower beats to create the perfect interval training within each routine. The result? A reved-up metabolism that burns maximum calories and fat! 
  
  
  

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  2. Who is the target audience?
     
  
  • Anyone of any size, age, and fitness level who wants to start a fitness program.
    
  • Those who have tried and failed at complicated diet/exercise programs.
    
  • People who want to lose weight and are looking for results in 30 days.
    
  • People who like Zumba workouts.
    
  • People who like country music.
    
  • People who generally don't like to exercise or who want a lifestyle change, but aren't sure where to begin.
    
  • People who like to dance but are intimidated by complicated choreography they have to memorize.
    
  • Any 21 Day Fix® customer who wants to continue to lose weight with a low-impact cardio program. 
  • Fans of Autumn Calabrese and other Beachbody dance workouts like CIZE and Hip Hop Abs. 
  3.  
     
     

     
     

     What’s included?

     • 6 workouts on 3 DVDs
       5 Dance Workouts, each with a step-by-step breakdown of all the moves
       1 Dance Conditioning Workout
     • A set of 7 color-coded, portion-control containers and a Shakeology® shaker cup to help you keep your nutrition on track and your weight-loss goals in check.
     • 30 Day Supply of Shakeology in the flavour of your choice -- Chocolate, Chocolate Vegan, Vanilla, Strawberry, Strawberry Vegan, Greenberry or Multipack of any 2/3 flavours.  This is going to give you a dose of the best nutrition daily so your results show faster and your energy levels increase
     • Country Heat Eating Plan provides a wide range of simple-to-make recipes and shows you how to portion out your meals to help you achieve safe, sustainable weight loss. And we included new Country Heat Healthy Comfort Food recipes.
     • Quickstart Guide gives you an easy 3-step way to get started and get dancing.
     • 30-Day Calendar shows you exactly which workout to do from Day One to Day 30. 

     

     
     

     • PLUS 1 FREE BONUS WORKOUT 
       • Night Crawl Line Dance: Choreographed by Autumn Calabrese, this original line dance kicks the fun up a notch with moves you can use on the dance floor! Includes original music composed by Jo Dee Messina—exclusively for Autumn and Country Heat.
       EXCLUSIVE! Get a FREE Bonus Workout DVD—Country Heat Dance Mash-Up.
       This 20-minute workout includes an exciting mash-up of moves that'll rev up your heart rate and work your body from top to bottom. A $19.95 USD value, it's FREE when purchased from a me
       

       
       

       

       
       

       

       
       

       
       

       
       
       Q. How hard/easy are the workouts?
       Country Heat workouts are simple enough that anyone can do them. That's the beauty of the program. Autumn introduces two steps at a time before she moves on to the next two steps. She designed it that way so people will find the routines easy to follow and stick with the program, which is the best way to get results. But don't be fooled—you're going to work up a sweat burning those calories, even if you're already fit! With Country Heat, you don't need to know how to dance. You just follow Autumn's lead, move to the hottest country music, and have a blast!
       
       
       Q. What equipment will I need?
       For extra support, we recommend a Core Comfort Mat for the Dance Conditioning workout. 
       
       
       
       
       
       
       
       
       
       
       
       
       
       
       
       Does this sound like a program you want to try?  
       
       
       I will be launching my first official COUNTRY HEAT TEST GROUP on Monday August 1st.   You will get support, tips and guidance from me in a closed online accountability and support group!  I am going to basically walk you through the entire program from beginning to end.  I will teach you how to navigate the nutrition plan how to find time to get your workouts in each day, meal planning help and meal prep tips so this will be the program that gets you to your fitness goals once and for all.
       
       
       Get your name on the list by first applying HERE
       
       
       
       
       If you DO NOT HAVE A COACH the first step is to make me your FREE COACH.  Click here to sign up for free.  If you already have a coach that you work with please reach out to your coach for details on their launch groups!
       
       
       After you fill out the application I will get ahold of you within 24 hours to get your package ordered and you all set up in the group to start. 
       
       
       Fitness doesn't have to be boring.  Find something you love, take care of your body, and everything will fall into place <3
       
       
       ~JennW
       
       
       
       
                  

Bikini Prep so far -- 2 weeks out

14 Weeks Out ----- 3 Weeks Out

 

Hey Guys!

If you've been following me over on my Facebook page UNLEASH YOUR POTENTIAL, you've probably noticed I've been working away, doing bikini prep for the Beachbody Classic, in Nashville at the end of July.  Completely outside of my comfort zone, because I've always been a 1 piece or tank-ini kind of girl, and the posing freaks me out, but I wanted to do this to complete my weight loss journey, thanks to simple at home workout programs by Beachbody.  I will be surrounded by other coaches and friends that have done this journey or are going through it right now.  I'm very excited to go down with members of our coaching team, who have been cheering me on these past 12 weeks in our challenge groups.  I wouldn't have been able to do this without them.  They are so encouraging and just lift me up each day. 

 

We are currently 12 weeks into this prep, and what a crazy 12 weeks it has been.  I have learned so much about myself.  I have learned that I CAN do this.  I CAN meal prep, I CAN push myself in my workouts, I CAN fit them all in during the week, I CAN go a week without cheating on my meal plan etc.  Right from the start, food has been my focus because that's where I knew I would struggle the most.  I have been following the meal plan pretty much to a T.  I only have one shot at this, and I know
by following a proven meal plan and not swaying from it, it will work.  If I want to get stage lean, I need to follow the recipe to success.  One meal at a time, getting me closer and closer.  The meal plan has carb cycling in it, and it also had just ONE cheat meal a week.  One meal, not day ;) (which I was normally doing before)  
If there was anything I was craving during the week, I would make note of it and tell myself I could have it on Saturday night for that meal if I still really wanted it. 

Here's what a typical day on prep has been looking like:

Wake up 5:30am - fasted cardio, 30 minutes   - this cardio I was doing either on the treadmill or elliptical.  During workout and after I had Glutamine and BCAA's

 

Lunch
 

Snack
 

Breakfast -- 4 egg whites, 1/3 cup oats

Snack - 3 oz chicken and almond oil

Lunch - 4 oz tilapia, 4 oz sweet potato, green veggies

Snack - 4 oz ground turkey and green veggies

Dinner - Chicken, green veggies, almond oil

 

Evening cardio- Max 30, 21 Day Fix, or 21 Day Fix Extreme cardio workout, and then weights, which I used Body Beast and rotated each day through the different body areas.  Legs, shoulders, arms, back.

Insanity Max 30 - Friday Fight - Shawn T is SO motivating in this workout!
 

As of today I am 13 days away, so just under 2 weeks to go.  I am already dreaming of what I would like to eat the moment I'm off that stage, and I'm also looking forward to getting back to real life.  Having a drink after work or on the weekend with friends, sharing some ice-cream with my kids, and enjoying meals that are on plates and not Tupperware. 

This past week especially has been mentally tough.  I have thoughts of "why the heck am I doing this.?!!?"  It was easy in the beginning but now it has been very time consuming and just incredibly hard.  I've had outside stress going on which is making it difficult to stay on course and get the evening workouts done, even though some days I would really rather just crash in bed.  But I can still visualize it all coming together in another 13 days and I'm so excited! 



Gotta put in the work

The next couple weeks I get to start doing the fun stuff like getting my hair, nails and toes done.  I already went through a makeup trial, and I know my suit goes out for delivery on Monday.  THAT will be exciting when it arrives it will feel really real and I know it's going to be gorgeous.  I'm just really excited to see it all come together. 

 




13 more days, but who's counting?

I want to take this moment again to thank everyone that has been there for me, supporting me through this and understanding my carb depleated tiredness.  All your comments, messages, and chats mean SO much to me.  You guys keep me going, so thank you for taking time and doing that, it doesn't go unnoticed.  I see each and every one.  My husband has been the most patient man through this.  He's helped me meal prep and has been so understanding of the time this all takes.  I hope I can make him proud! 

~~JennW~~

All about the Bikini Preppin'

Wow, just looking back and I haven't blogged at all since April!  I am so sorry I have been MIA on you guys.  I still am keeping up with daily updates, tips and support on my Facebook page UNLEASH YOUR POTENTIAL but I haven't had the time to write an update or blog for you guys.  I will get back to being active here for you but I've been very busy and consumed by my latest project/challenge.

I've been super focused on my bikini prep for the Beachbody Classic.  This event is held in Nashville on July 29th, prejudging is done on the 28th for the top 10, but everyone that shows up and tries out will walk the stage at the main show.

This show will feature many divisions of competitions.  Here's the 4 different divisions:

 
I'm always up for a challenge and I really was curious what it takes for someone to get stage-lean and transform their body for competitions.  So, when I saw this opportunity come up, I wanted to give it a shot.  I have always been a little curious about this process, and I think it will be a great way to sort of round out my journey with Beachbody.  Plus I will be in Nashville with my team, coach friends and fit community for support, the ones that have been with me for the past two years.  

Why did I feel like completely stepping outside of my comfort zone and do this?

For me, this is not about getting skinny and strutting on stage and for anyone that has ever done this, this is not a competition with anyone else but yourself.  This is ALL about proving to myself I can do it.  I wanted to prove to myself that I could stick to a food plan. Stick to a workout schedule, and get through something even though there will be tough days, obstacles and excuses in my way each day. It  is not at all easy at this point. It really is not about the destination, it's about the journey along the way and learning to overcome things.  I am learning so much about nutrition, what it takes to put on and build lean muscle, and I'm also learning so much about myself.

May -- Beginning photo

I started prepping for this specific event back in May.  This show is all about showcasing your results.  I have been doing a variety of programs since committing to at home workouts so here are the programs I decided to work into my workout plan to prep for this show:

I'm doing the following for cardio:
21 Day Fix - cardio fix
21 Day Fix Extreme - cardio fix extreme
Insanity Max 30 - Friday fight, sweat intervals

I'm using the following for weight training:
Body Beast

While I wished weight loss was all about the workouts, that is only half of it.  That's the easy part, believe it or not.  The real work is in your nutrition and that is why I have kept drinking Shakeology (vegan chocolate) each and every day,  I have a trainer prepping my meal plan for the week so that that task is off my plate, I am prepping meals every 2-3 days, and I'm making sure I eat every 2.5-3 hours, bringing my food along with me everywhere. You cannot build lean muscle and lose body fat unless you are putting the right foods into your body to support that.  You cannot build lean muscle on pasta, and breads, your body has got to have the right ratio of macros (protein, healthy fats, carbs) in order to build and lean out.   


4 weeks away from big day
 

Here is what a typical day of food looks like :

Breakfast-- 5 egg whites
Snack  -- 4 oz ground turkey, 1 tbsp. almond oil, green beans
Lunch -- 4 oz chicken, sweet potato, zucchini
Snack -- 4 oz tilapia, asparagus, flax oil
Dinner -- Chicken, rice, zucchini
Snack -- Shake

I was able to have one cheat meal a week and that meal was so thought out and planned.  I would usually leave it for Saturday night and I would make sure it was on a date with my hubby, I didn't waste it on a bagel in the drive through.

Very very clean, very very simple foods, and while it was extremely hard to stick to this the first two weeks, I soon started to get into a rhythm of cooking the same foods an there was never any guess work to it.  It really made it easy to stick to something that was so foolproof and so simple. 

Along with the meal plan I am also taking lot of vitamins/supplements:

Shakeology for daily nutrition

Fish oils for amino acids

Vitamin C

Vitamin D

Vitamin E

Multivitamin

Beachbody Recovery after workouts to support new muscle growth and prevent breakdown

Beachbody Recharge to prevent muscle soreness

BCAA's to help with building lean muscle 

Glutamine to help keep stores up and prevent muscle breakdown

So the countdown continues to the big day.  I will post as much as I can about this experience so I can share with you everything that goes into this.

If you have any questions, you can get a hold of me off my Facebook Page Unleash Your Potential

Thank you for all of your support if you've been following me so far.  It truly means a lot and you guys keep me going through this whole process.  Thank you so much <3