Archive for December 2015

Christmas Movie Workouts!

Thursday, December 24, 2015

 
 
 Christmas Movie Workouts!
 
 
 
 
 
The Grinch Workout!

Each time "The Grinch" song is played:
- do 10 push ups


Each time the Grinch steals something:
- do 5 burpees


Each time you hear a made up word:
- do 15 tricep dips


Each the narrator says a word containing "who":
- do 1 minute of jumping jacks


Each time the Grinch flashes a creepy smile:
- do 25 squats


Each time Cindy Lou Who defends the Grinch:
- do 10 toe touches


Each time someone says Merry Christmas:
-do 10 high knees


Each time you see Max:
- do 10 crunches




Christmas Vacation Workout!

Each time Aunt Bethany appears:
- do 10 squats

Each time a calendar door is opened:
- do 2 burpees

Each time the neighbor gets mad:
- do a 1 minute wall sit

Each time Clark's bonus is referred to:
- do a 1 minute plank

Each time Clark endangers himself or others:
- do 5 push ups


Elf Workout!

Each time you hear "Elf" or "Buddy":
- do a 1 minute plank

Each time Buddy eats something he shouldn't:
- do 20 squats

Each time the naughty or nice list is mentioned:
- do 10 burpees

Each time Buddy screams for Santa:
- do 10 push ups

Each time Buddy sings:
- do jumping jacks during his whole song

Each time Buddy breaks something:
- do 20 crunches

Each time you hear the words, "Christmas spirit":
- do 20 dips


Home Alone Workout!

Each time Harry or Mary gets hurt:
- do 15 jumping jacks

Each time you see Harry's gold tooth:
- do 5 burpees

Each time Mary says, "Wet Bandits":
- do 10 push ups

Each time tarantula:
- do a 1 minute plank

Each time someone screams:
- do butt kicks for the duration of the scream


share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

Candy Cane Shakeology

Friday, December 18, 2015



Holiday drinks are often loaded with sugar, cream, and calories, but we made a recipe that uses one of the most festive flavors of the season to create this healthy Candy Cane Shakeology smoothie. With only four ingredients, it doesn’t get much easier to whip up some holiday cheer!

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
  • 1 cup unsweetened almond milk
  • 1 scoop Vanilla Shakeology
  • ½ tsp. pure peppermint extract
  • 1 cup ice

Directions:
  1. Place almond milk, Shakeology, extract, and ice in blender; cover.
  2. Blend until smooth.





Browse my online Shakeology website:

Shakeology FAQs:

 To purchase Shakeology:
 
How to get a 25% Discount on Shakeology?
1) Sign up as a "Preferred Customer/Discount Coach" for free by clicking HERE
2) Add a "Challenge Pack"



*Starting Month 2, you will receive a 25% discount on your Shakeology and anything else you order through TeamBeachbody.com *
 



share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

Chocolate Superfood Bites

If you’re looking for a holiday treat that your friends and family are sure to ooh and ahh over, this is the one. Even though these chocolate superfood bites are devilishly simple to make, they just look darn impressive.

When creating these, you’ll first want to pick out your toppings. Look for nuts, seeds, and dried fruit that doesn’t have added sugar. Hit up the bulk section for ingredient.  Since you don’t need much of each ingredient, you’ll save money and you might also be able to choose from a wider variety of toppings.

Chocolate Superfood Bites

Before melting the chocolate, you’ll want to prep all your toppings. C
hop the nuts and the fruits and separate them into piles so you can be creative as you go. Kids are likely to love this project, so if you have little ones, get them involved once it’s time to melt the chocolate.
Melting the chocolate is easy. If you’re using chocolate chips or callets, simply pour 8 ounces of them into a microwave-safe bowl and then heat them in the microwave at half power for one minute. Stir them with a spoon, then heat for another 30 seconds. Stir. Repeat this process until the chocolate is fully melted. Alternatively, you can melt the chocolate in a double boiler. Just make sure not to get water anywhere near the chocolate. Water will cause the chocolate to seize and become unworkable.

Chocolate Superfood Bites

Once the chocolate has melted, place a sheet of parchment on a baking sheet and place the bowl of melted chocolate next to it. Using a spoon, create the small chocolate circle on the parchment. I found it helpful to scoop up about 1/2 a spoon’s worth of chocolate, pour it off the spoon onto the parchment, and then use the spoon to push the chocolate until it formed a circular shape. That made the chocolate medallions thick enough to feel like a substantial snack.
After the medallions have been created, sprinkle each with the toppings. They don’t all have to match, so have fun with this part. When you’re done, pop the tray into the fridge and let them harden.

Chocolate Superfood Bites

 Now, here’s the thing…when you do it this way and don’t temper the chocolate, the chocolate is likely to melt slightly when it’s at room temperature. Unless you live in the North Pole. If you don’t, I recommend storing them in the fridge.


Chocolate Superfood Bites

Chocolate Superfood Bites

21 Day Fix Approved: 1 Yellow Container & 1/2 Orange Container ❤
 
Total Time: 17 minutes
Prep Time: 15 minutes
Cooking Time: 2 minutes
Yield: 24 servings, 1 bite each


Ingredients:
  • 8 oz. dark chocolate, chopped into small pieces
  • 12 Tbsp. raw pistachio pieces
  • 12 Tbsp. pumpkin seeds
  • 12 Tbsp. unsweetened dried cranberries
  • 1 tsp. coarse sea salt (or Himalayan salt) (optional)

Directions:
  1. Line a large baking sheet with parchment paper. Set aside.
  2. Place chocolate in a microwave-safe glass measuring cup. Microwave for 60 seconds on 50%; stir. Microwave for another 30 seconds on 50%; stir. Repeat until chocolate is completely melted. If needed, microwave for an additional 30 seconds on 50%. Do not overcook. Chocolate will melt as you stir it.
  3. Use a spoon to make twenty-four small rounds of chocolate onto the parchment paper.
  4. Working while chocolate is still warm, sprinkle chocolate rounds evenly with nuts, pumpkin seeds, cranberries, and salt (if desired).
  5. Let the chocolate set in the refrigerator.

Tip: The higher the percentage of cacao in chocolate the better. Look for chocolate that is at least 70% cacao.
 
Variations:
• The following raw nuts (alone or in combination) can be substituted for pistachios: almonds, cashews, hazelnuts, macadamia nuts, peanuts, pecans, or walnuts.
• The following seeds (alone or in combination) can be substituted for pumpkin seeds: chia seeds, flax seeds, hemp seeds, or sunflower seeds.
• The following unsweetened dried fruits (alone or in combination) can be substituted for cranberries: apricots, blueberries, mangos, raisins, or tart red cherries.
• Substitute unsweetened shredded coconut for seeds.

share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

New Year Transformation Challenge

Sunday, December 13, 2015


 
✨NEW YEAR TRANSFORMATION CHALLENGE✨
 

starts Monday, January 4th!
 
 
As a health & fitness coach, I am an accountability partner, friend and fellow warrior on the road to getting healthier everyday. If your resolution is to get into better shape and be healthier not only for yourself but for your family, join me in my transformation challenge from the comfort of your own home.
 
 
You pick which program you would like to try and I will help you maximize your results with it!
 
 
There's everything from:

  • Pilates
  • Yoga
  • Cardio
  • Weights
  • Mixed martial arts
  • Dance
  • Cardio with weights
  • HIIT training
Etc to fit your liking.
 
  • Beginner
  • Intermediate
  • Advanced
or somewhere in-between to fit your ability.

  • 10 minutes
  • 25 minutes
  • 30 minutes
  • 45 minutes
  • 60+ minutes
to fit your schedule.

  • 3 week programs
  • 4 week programs
  • 8 week programs
  • 12 week programs
to fit your needs.

 
 
This challenge is done through a private online Facebook support group so only the members can see what is posted. Once the group starts we take the first day or two for "preseason" where I teach you how to meal plan, meal prep, take your before measurements, goodbye photos, etc. Then Monday we start and I will give you recipes, snack ideas, tips, motivation and keep you accountable. Every day I will post in the group for your daily mind set tip or post. All you have to do is check in, rate your day and read what is posted. I am going to address things like emotional eating, eating out at restaurants, how to handle the temptations, cheat meals, body image and more! 

At the end of the challenge, the winners will be chosen based on weight loss percentage, body fat loss percentage, and total inches lost.
 
 
*First place winner wins a FREE $25 egift card
*Second place winner wins a FREE copy of the new cookbook, Fixate!
*Everyone gets a free t-shirt after completing their program & can enter in for a chance to win more cash prizes!
 
 
 

PM me on Facebook or Email me 💌 at rachelfaulfitness@yahoo.com for more information if you want to make a change.

share this on »
{Facebook}
{Twitter}
{Pinterest}
1 Comment »

Truth in the Numbers, Let's Make a Difference!

Saturday, December 12, 2015



Did you know that as a Beachbody Fitness & Nutrition Coach I am part of a movement to end the trend of obesity in our country? 

First let’s talk about stress. 77% of the population reports that they have some sort of stress & the top 3 sources of stress are: job pressure, money, & health.

Do you think Team Beachbody is equipped to help with those 3 stressors? I do.

In addition, the amount of empty calories in a kid’s diet is 40% & the average amount of soda children aged 12 to 19 drink per day is 22 ounces.

Over the past 30 years, childhood obesity has tripled & now carries a price tag of $100 billion dollars. BILLION with a “B”! Even worse: 300,000 children die each year as a result of obesity. Children who are obese have an 80% chance of becoming an obese adult.
 
As parents, are we going to let this continue? With the constant barrage of advertising of & reliance on junk food, it’s up to us to teach them healthy habits. Why is it that so often, we celebrate & reward with foods high in calories, sugar, & saturated fat? I think we can do better than always doing a birthday party with cupcakes or a kids’ after-game sports team meal of pizza. It’s about creating a balance. If we want to end the trend of obesity, it starts with us & what we teach our kids. It starts with YOU.

Kids learn by watching & observing us & with these statistics, it’s no wonder we’re in trouble. The total amount of calories recommended per day for the average person is 2,000 & the average actually consumed is 3,800. That means every 2.5 days you’re adding an extra pound of unnecessary weight.

Even more crippling, it’s estimated that 68% of the population is obese or overweight, with 34% being obese. On average, healthcare for an obese person costs 25% more. But obesity doesn’t just cost more money…it can cost you precious years – 9 to be exact. Nine years of your life. That’s 3,287 days or 78,888 hours. These are your parents, friends, & relatives – the people that you love. Do you think it’s important that you have the courage to talk to people & help give them 9 years of their life back? I do.

Every time you think of quitting, think of these statistics. Our behavior is literally killing us. We can no longer be lazy – or be lazy about helping people change their behavior. People helping people. That’s what we’re about.

These numbers tell a story – but WE have the power to rewrite the ending. I know we can create some healthier statistics & I think we’re the only company positioned to make a serious dent in this problem. There are millions of people out there who need your help, who need the solutions that we have. We have the power to end this trend, but it starts with you.

Are you ready? Let’s get after it!
 
 
 
------> CLICK HERE TO LEARN MORE! <------
------> CLICK HERE TO SIGN UP! <------
------> CLICK HERE TO APPLY! <------
 

 
Fill out my online form.
Online contact and registration forms from Wufoo.

share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

Gingerbread Balls

Thursday, December 10, 2015

 
Gingerbread Balls

21 Day Fix Approved: 1 Yellow Container (treat swap) ❤
 
Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: about 18 servings, 1 ball each


Ingredients:
  • 1/4 cup almond flour
  • 3/4 cup dry old-fashioned rolled oats, gluten-free
  • 1 scoop Vanilla Shakeology
  • 1 tsp. ground cinnamon
  • 1/2 tsp. ground ginger
  • 1/4 tsp. ground cloves
  • 1 1/4 cups pitted dates, packed

Directions:
  1. Place almond flour, oats, Shakeology, cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour.
  2. Add half of dates; pulse until well blended.
  3. Add remaining dates; pulse until mixture forms a uniform dough.
  4. Shape dough into eighteen walnut-sized balls; place in airtight container.
  5. Refrigerate for at least 1 hour before serving.
 

share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

ToddlerApproved Christmas Workout!

Tuesday, December 8, 2015

 
 
ToddlerApproved Christmas Workout!
 
 
MOMS! I just found the cutest idea! Courtesy of www.ToddlerApproved.com!
 
1) First thing you need to do is go here to download the Christmas action cards.

 
2) Then, grab your favorite Christmas CD or playlist from your iPod. If you don't already have a Christmas playlist, download or YouTube some songs such as:
-Jingle Bell Rock
-Rockin Around the Christmas Tree
-Santa Claus is Comin to Town
-Holly Jolly Christmas
-Frosty the Snowman
-Rudolph the Red Nosed Reindeer
-Up on the Housetop
-Sleighride
-Run Rudolph Run

 
3) Next, stick the action cards around the room on the floor. You can use painters tape to secure them in place.

 
4) Once they are ready, go around together and practice doing what each card says. Once you have come up with the different actions that you like, pick one card to start on and turn on some Christmas music!

 
5) See if you can do each card for 1 minute!

 
 
 
 
 

share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

Gingerbread Man Shakeology

Sunday, December 6, 2015


Gingerbread Man Shakeology
 

Ingredients:
  • 1 scoop/packet of chocolate Shakeology
  • 1/2 banana
  • 1/2 tsp. ginger powder
  • 1/2 tsp. cinnamon
  • 1/2 cup almond milk
  • 1/2 cup water

Directions:
  1. Put all ingredients in a blender, blend well
  2. Enjoy!



Want to see for yourself?
 
Browse my online Shakeology website:


Shakeology FAQs:

To purchase Shakeology:
CLICK HERE

How to get a 25% Discount on Shakeology?

1) Sign up as a "Preferred Customer/Discount Coach" for free by clicking HERE
2) Add a "Challenge Pack"

*Starting Month 2, you will receive a 25% discount on your Shakeology and anything else you order through TeamBeachbody.com *
 
  

share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

Healthier Versions of Your Favorite Christmas Treats!

Saturday, December 5, 2015



Healthier Versions of Your Favorite Christmas Treats
 

Think you’re eating healthy this holiday season? Think again. Your favorite holiday foods are loaded with way more calories that you can imagine.

From the Christmas stuffing to Hanukkah’s latkes to New Year’s bubbly, read on to find out how many calories are lurking in your favorite trimmings and how you can cut some calories here and there while still enjoying all of the holiday flavors you love.

The Mains

The Christmas bird. 
Though turkey is the most commonplace centerpiece of the Christmas table, the traditional bird was actually the goose. Good thing too, as while roast goose is quite moist and delicious, enjoying it with the skin on is 518 calories for six ounces. Without the skin? Still 405 calories. Then again, slathering butter on the turkey, brining it, or bathing it in gravy packs the pounds onto the healthy fowl. Don’t even think about deep frying it. Your waistline—and your house—will thank you later.
Better choice: 

Turkey. Six ounces of dark meat—skin on—is 350 calories. Six ounces of light meat without skin? 216 calories. Here is a healthy turkey recipe to try.

Latkes. 
Pancakes—or latkes—are a traditional Hanukkah food because they commemorate the miracle that the Hanukkah oil lasted for eight nights. Traditionally, these pancakes were made from cheese and fried in oil, but about 400 years ago, potatoes replaced cheese as the main ingredient. This means latkes are marginally healthier than they used to be but one medium potato pancake (3.5 inches in diameter) will still set you back about 100 calories (or more) each. Add some sour cream at 22 calories per tablespoon and it’s not long until you’re not going to be happy with the scale in the morning.
Better choice: 

Oil is essential, but instead of deep-frying your latkes, spray or coat a cookie sheet lightly with olive oil, place the latkes on the cookie sheet, coat the tops of them lightly with olive oil, and bake at 450° F for 15 to 20 minutes. And consider trying a recipe for vegetable latkes made from cauliflower or cabbage. Here is a healthy latke recipe to try.

Holiday ham. 
Ah, the holiday ham. It’s the second most popular Christmas dish. And while it might seem high in calories, six ounces is about 330 calories, roughly the same as turkey.
But be careful: 

The key here is not to go nuts with the glaze. That said, because ham is brined, it’s high in sodium, so if you’re watching your salt intake, stick with turkey.

The Sides

Cranberry sauce. 
Oh, hey! A fruit! This is healthy, right? Nope. Though cranberries on their own are healthy—and packed with vitamin C—cranberry sauce is loaded with sugar. Half a cup of the sweet side is about 209 calories and 52 grams of sugar which is about the same as a peppermint mocha latte.
Better choice: 

Sweeten frozen cranberries with fruit juices instead. Yes, you’re still adding sugar, but at least you’re also adding some vitamins. Here’s a recipe you might want to try.

Stuffing. 
Whether boxed or homemade, it’s hard to make stuffing light since it has a bread base and it’s held together with butter. It rolls in around 180 calories for a half cup, and most of that is empty carbs.
Better choice: 

If you must have stuffing, try a brown rice recipe or at least use a whole-grain or sprouted-grain bread like those made by Ezekiel. Swap out fatty meats for turkey sausage and use olive oil instead of butter. And load it up with lots of veggies! It’ll be more filling and much better for you.

Mashed potatoes. 
On their own, mashed potatoes aren’t so bad. A half-cup of plain mashed potatoes is about 200 calories, less if you make them with just potatoes and high-quality olive oil instead of with milk and butter!
Better choice: 

For a side with a richer, deeper flavor, try dicing up sweet potatoes. They’re higher in vitamin C and other nutrients and their high fiber count goes easier on your blood sugar.

Noodle kugel. 
This casserole-based side dish is often made using egg noodles, potatoes, or a mix of vegetables such as broccoli or cabbage. Some recipes then call for the addition of sour cream, cottage cheese, and butter. The result is an average 2-inch square that’s 212 calories.
Better choice: 

For a lighter kugel, consider using olive oil in place of butter, egg whites only, and relying on dried fruits like raisins to add the sweetness.

The Drinks

Eggnog. 
I don’t imagine that you think a drink made from eggs, whole milk, sugar, heavy cream, and rum—oh, and some nutmeg—would be healthy. In fact, try 343 calories a glass. Yikes.
Better choice: 

Our nutritionist came up with a fantastic vegan eggnog recipe that’s only 149 calories. Our version is alcohol-free, but if you want to add a splash of dark rum, well, it is Christmas and all. Check out the recipe.

Wine. 
As alcoholic drinks go, wine isn’t so bad. Red wine is higher in the antioxidant resveratrol but white wine is supposedly better at reducing free radicals and improving cardiovascular health. A glass of either is about 120 calories.
Even better: 

Select an organic wine. These don’t contain the sulfites that some people are allergic to and that may prevent you from sleeping well.

Champagne. 
Want a great hangover? Go for the bubbly. The bubbles will actually get you tipsy faster, which can lead to one nasty headache in the AM. Plus, each flute contains about 133 calories, and they go down quickly so it’s easy to ratchet up the calories quickly.
Better choice: 

Cocktail. Water.


share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »

Set Your Kitchen Up For Weight Loss Success!

 


How you set up your kitchen from the décor to utensils to where you keep treats can make a substantial difference when it comes to losing weight.
That being said, you don’t need an entire kitchen overhaul to make a difference as most revamps only take a minute.


Here are 9 simple ways to start:
 

1) Hide the Junk Food
We tend to eat more of what’s staring us in the face—and a container of M&Ms on your counter will just wear down your willpower until you give in and wolf down a handful. Make healthy snacks like nuts, pre-cut veggies, fruit, and Greek yogurt easy to grab when you’re hungry.


2) Make It Easy to Reach for Healthy Foods
If you must keep treats in the house, stash them where you don’t see them all the time. Chocolate candies can go in the freezer, for example, and place other candies or unhealthy foods on hard-to-reach shelves.


3) Stock Your Spice Rack
Spices and herbs are bursting with flavor. That’s why research shows getting creative in the kitchen and adding them to foods (cumin on your carrots, red pepper flakes on Brussels sprouts) can help replace some fat in your cooking—
without you even realizing it’s missing.

4) Buy Bigger Flatware and Smaller Plates
Sounds strange, but a study in the Journal of Consumer Research found that
using a big fork may help you eat less, possibly because larger bites provide a visual cue that you’re making progress on your plate (and are getting full). Couple that with a smaller plate and you’ll find that your brain might trick you into feeling full faster on less.

5) Get Rid of the TV
This one isn’t so much about cooking, but rather keeping the TV in your kitchen. Watching TV and eating is a recipe for mindlessly inhaling all the chips…especially if you’re watching
action shows. Time to remove the idiot box from the dining room.

6) Keep Cookbooks Visible
One of the secrets of
slim people is that they cook at home often, says a study from Johns Hopkins University. It’s the best way to control what goes into your food, and it allows you avoid those massive restaurant portions. To encourage the habit, don’t keep your cookbooks hidden in a pantry. Display them on your counter as a reminder to try a new recipe tonight. Not a fan of physical books? Try using Pinterest as a way of visually organizing your recipes.

7) Decorate With Red
The crimson color is associated with danger—and acts like a mental stop sign for eating. One study found that
people ate nearly 50% fewer chocolate chips when they were served on a red plate compared to a blue or white one. Stock up on red plates, but also consider adding flashes of red to your kitchen décor, like a set of red dish towels.

8) Downsize Glasses
It may be funny to own wine glasses that can nearly hold an entire bottle of wine, but your waistline doesn’t think so. One Cornell University study found that wider glasses provoke oenophiles to
pour 12% more alcohol into their glass. Do as the Italians do and pour wine in a 5-ounce juice glass.

9) Stay Organized
You have a pile of pots and pans that practically falls on you when you open the cupboard. Eliminate those you don’t need (particularly old, scratched non-stick pans) and keep the rest tidy. When healthy habits are made easier, we’re more likely to do them—and that includes keeping the tools we need for a nutritious meal organized.



share this on »
{Facebook}
{Twitter}
{Pinterest}
Add a comment »