Banana Berry Smoothie Bowl

Thursday, January 7, 2016



Not only do smoothie bowls look gorgeous, but they taste incredible, too! This banana and berries smoothie bowl has the added benefit of being made with Strawberry Shakeology (but you can use any flavor you like). The sliced almonds and chia seeds give it texture and healthy omega-3 fats. Although smoothie bowls aren’t as travel-friendly as drinks, they’re a great way to switch up your morning routine, especially if you have some extra time to sit down and enjoy the meal.


✅21 Day Fix Approved: 1 Red Container, 1 Purple Container, 1/2 Blue Container , 1/2 Yellow Container, & 1/2 Orange Container❤


Ready in: 10 minutes


Ingredients:
  • 3/4 cup almond milk
  • 1 scoop Strawberry Shakeology
  • 1/4 cup fresh or frozen blueberries (reserve some for garnish)
  • 1 cup ice
  • 1/4 large banana, cut into thick slices
  • 1/4 cup fresh or frozen blackberries
  • 2 Tbsp. sliced raw almonds
  • 1 Tbsp. chia seeds
  • 2 tsp. raw pumpkin seeds (pepitas)

Directions:
  1. Place almond milk, Shakeology, blueberries, and ice in blender; cover. Blend until smooth.
  2. Place smoothie in a medium bowl. Top with remaining blueberries, banana, blackberries, almonds, and chia seeds; serve immediately.

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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


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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:
faq.Shakeology.com

 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 *
 


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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. Chop 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 minutesCooking 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.

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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.

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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.

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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.
 

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