22 Minute Hard Corps Review

22 Minute Hard Corps is Beachbody's hot new program. I love a good yoga or piyo workout, but sometimes you really just want RESULTS and this program gets you there. Fast.

You know those stereotypical movies where people go away to military training and come back nearly unrecognizable because they lost weight, are strong, proud and confident? It’s a stereotype because IT’S TRUE. Your body and your mind are trained in time-tested ways — that’s 22 Minute Hard Corps is all about.

I can honestly say that this program ranks as one of my favorites if not my top choice. And…

It’s simple.

 22 Min a Day workouts
 Easy to follow clean foods meal plan
 Daily Superfoods
 Community support and accountability
 Commitment to see it through

= FEELING empowered, confident, and healthy.

What is 22 Minute Hard Corps?

Tony Horton’s new program, 22 Minute Hard Corps, gets you “boot camp fit” in only 22 minutes a day. Do you want to really change your body? Do you spend time in the gym every week without significant results?

Get in the best shape of your life with this program that pushes you to achieve what you didn’t think you could accomplish – getting in the best shape of your life in only 22 minutes a day for 8 weeks.

This simple workout program is basic, but it gets results. That’s the important thing, right?

Tony Horton created this program from his fifteen years of experience training U.S. Military troops on bases all over the world. He was inspired by the effectiveness of military-style workouts and wanted to bring the incredible results to everyone with 22 Minute Hard Corps.

What’s included in 22 Minute Hard Corps?

The basic program includes:

-3 Resistance Workouts

-3 Cardio Workouts

-2 Core Workouts

-Rations for Results Meal Plan and supporting documents

The workouts are all set up in a military-style boot camp format, even down to the cadence, which is the traditional call-and-response work song used in marching and training.

Even the people in the videos (with Tony Horton in the lead) are U.S. military veterans instead of fitness models.

The programs really push you in those 22 minutes. In a short amount of time, your whole body will be feeling the burn and you can expect the results Tony Horton is known for.

The Moves

Simple. BUT FIERCE. If you aren’t seeing results from your workouts, this is the program to try. Simple movements that don’t require you to learn a dance routine. Lots of muscle confusion and working out every part of your body at once. You get multiple-muscle group workouts balanced with Cardio and Resistance training.

The Good, The Bad, The Ugly

The good. It is only 22 minutes from start to finish. So, if you are like me, you can now get 8 more minutes of sleep in the morning. It is fast. It is fun. It works. 

The bad. If you prefer a more thorough warm-up, you will need add 10 minutes to your routine. A cold start warm-up is included for those who want it. Your total time is 32 minutes, but still YOU HAVE 32 MINUTES a day!

The ugly. The modifications aren't really modifications. LOL!!! Every time Tony says, this guy is modifying, "I'm like what is he doing different?" LOL!!! You do things like water bugs, gorilla crawls, and frog burpees. The first few times with these moves, I was extremely awkward, but I have much better handle on them now. 

Email me at abmorehead@gmail.com to get more info on 22 Minute Hard Corps. 

After 2 weeks!

Before

Until next time..

OXOXOXOXO

Dinner time; Family time

One of the things that always happened at my house when I was growing up is that we always sat down at the dinner table and ate together in the evenings. So many stories were shared and memories created at that table. I fully understand the importance of this event in our very busy lives. While Wes often works late, we still sit down as a family and eat dinner at the table most nights. Harper and I do it even when he isn't there.

This week if you find there is time for everyone to sit down together and eat at the table, try one of these family approved dinner recipes!



Pork Carnitas


Ingredients:

• 3 lbs of Pork Loin
• 1 bay leaf
• 1 1/2 cup of water

To make the rub combine:

• 2 tbsp of chili powder
• 2 tsp of cumin
• 1 tsp of ground coriander
• 1/2 tsp cloves
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 tsp oregano

Directions:

Mix all spices together except the bay leaf in a bowl.
Rub down the entire pork loin with the spices and place in your slow cooker.
Add the bay leaf and water and cook on low for 6-8 hours.  Keep an eye on the pork just to make sure the water doesn't absorb and it dries out.  If you have to add more liquid please do.
Your pork should pull apart easily so you can shred it.

Once you it is able to be shredded take it from the crock pot, shred and then place back into the crock pot.  Stir the meat to coat with the juices.

You can fill a red container with this for the 21 day fix!

For the Carnitas you will need:

• Corn Tortillas
• Black or Pinto Beans in a can
• Romain Lettuce
• Diced Tomatoes
• Diced Avocado
• Shredded cheddar cheese

Cilantro Lime Topping (Do not omit this, it is what makes the whole thing just amazing)

• Greek yogurt
• 1/4 Cup Fresh Lime Juice
• 1/4 Cup Fresh Cilantro Chopped
• 1 lime cut into wedges for garnish

Combine these ingredients in a bowl for the dressing and set aside.

Add the drained beans with 1/2 of a cup of water to a pot on the stove over medium heat. Cook until heated through.  Gently mash with a fork until they reach your desired consistency.

Lightly spray your corn tortillas with cooking spray and place on a foil lined baking sheet.
Crisp in the oven on 350 degrees for 8-10 minutes until desired crispiness.

Next step is to assemble the goods!

So take your corn tortilla and add your fixings to make yourself a pretty sweet Carnita. 
Add a dollup of the dressing on top and enjoy!

Measure out a red, a yellow, a green and a blue for this recipe!
Your beans and tortilla are your yellow.
Your cheese is your blue
Tomatoes and lettuce are your green
Pork is your red.

Meatloaf Mexi-Muffins

 2 lb. lean ground beef

2 eggs

2 tbsp. chili powder

4 tsp. ground cumin

1 tsp. onion powder

1 tsp. garlic powder

1 tsp. oregano

1 tsp. smoked paprika

Pink Himalayan salt, as desired

1/2 cup organic or fresh salsa

1/2 cup (two blue containers) shredded sharp cheddar cheese

And, 1-1/2 cups shredded sharp cheddar cheese (for Meatloaf Mexi-Muffin topping)

Preheat oven to 375 degrees.

Mix all ingredients -- EXCEPT for the 1-1/2 cups cheese -- well by hand.

  

Spray muffin pan with coconut oil ) cooking spray.  Divide meatloaf mixture into 8 portions (I used my red container to do this), shape into balls, and plop into your prepared muffin pan. 

Bake in the oven for 25 minutes.  Remove from oven, and top evenly with the remaining shredded cheese.  Bake for an additional 5 minutes, or until cheese is melted. 

Serve with your choice of reduced-fat sour cream (or plain Greek yogurt), and fresh avocado.

Shrimp Noodle Bowl

Total Time: 25 min. (plus 30 minutes marinating time)
Prep Time: 20 min.
Cooking Time: 5 min.
Yield: 4 servings

Ingredients:
20 raw medium shrimp, cleaned and deveined, tail on (about 6 oz.)
10 tsp. low-sodium fish sauce (like nuoc cham)
Finely ground black pepper
½ tsp. ground turmeric
8 oz. dry rice noodles (or vermicelli pasta)
Boiling water, divided use
1 cup bean sprouts
1 medium cucumber, cut into matchstick-sized pieces
1 medium carrot, cut into matchstick-sized pieces
4 lettuce leaves, chopped
2 Tbsp. fresh cilantro leaves
2 Tbsp. chopped fresh mint leaves
2 Tbsp. chopped fresh Thai basil (or basil) leaves
2 Tbsp. honey
3 Tbsp. fresh lime juice
¼ cup chopped raw peanuts

Preparation:
1. Combine shrimp, pepper, and turmeric in a small bowl; cover. Refrigerate for 30 minutes.
2. Cook rice noodles in water according to package directions. Drain; set aside.
3. Preheat grill or broiler on high.
4. Grill or broil shrimp for 3 to 5 minutes, or until shrimp is opaque and firm.
5. Evenly divide rice noodles between four serving bowls.
6. Top evenly with bean sprouts, cucumber, carrot, lettuce, cilantro, mint, and basil. Set aside.
7. To make broth, combine ¾ cup hot water, ¼ cup fish sauce, honey, and lime juice; mix well.
8. Top each bowl evenly with broth and sprinkle with peanuts; serve immediately.

1 green 2.5 yellow 1/2 red 1/2 blue

Until next time..

XOXOXOXOXO

Lunch... you should share with a friend

Because I am a teacher, I get to enjoy one of my most favorite things in the summer. Preparing fresh, light lunches for my family. We don't have to eat leftovers from the night before. I experiment with foods so much during this time when fresh fruits and vegetables are abundant! Here is a list of recipes that will be going down in our house in the very near future! I hope your family enjoys them, too!

Quinoa, hot sauce, and broccoli are all favorites in this house. The two year old even loves it!! 

Buffalo Chicken Quinoa Salad

Cook time: 30 mins

Total time: 30 mins

Serves: 2-4

Ingredients

• 1 C. quinoa
• 2 C. water
• 3/4 lb. chicken breast, cut into bite-size pieces
• 1 Tbsp. olive oil
• 1/2 C. hot sauce (I used Tabasco's Sweet and Spicy)
• 1 C. cabbage/carrot slaw mix
• 1 C. broccoli florets, steamed slightly
• 4 green onions, sliced
• Blue cheese crumbles

Instructions

1. In a medium saucepan, bring the quinoa to a boil in two cups of water. Cover, and simmer on low for 20 minutes. Remove and fluff. Meanwhile, brown chicken pieces in olive oil in a skillet. Add hot sauce to coat. Add quinoa, cabbage/slaw mix, broccoli, and green onions to skillet. Stir until heated through. Top with green onions as a garnish and blue cheese crumbles.  Serve warm.

21 Day Fix Containers 1 yellow, 1 green, 1 red, 1/2 blue

I am a loner when it comes to tuna, but that just means more for me!

Tuna Salad

1/2 red or orange bell pepper, chopped finely (skipped this part) and added a hardboiled egg
2 green onions, minced
2 cans tuna in water, drained
1 1/2 Tbsp. dijon mustard

1 Tbsp. Greek yogurt

1 Tbsp. extra-virgin olive oil

chopped bread and butter pickles

Black pepper and Himalayan salt to taste

Serve over spinach leaves with tomato.  Serves two.

21 Day Fix Container Counts 1 Red, 1 Green, 1 TSP

We can't get enough of these!

Fish Tacos

Ingredients:
2 Tbsp. low-fat (1%) plain yogurt
3 Tbsp. fresh lime juice, divided use
3 Tbsp. finely chopped cilantro, divided use
1 medium tomato, chopped
½ medium onion, chopped
1 medium jalapeno, seeds and veins removed, chopped (optional)
1 lb. white fish (like cod, halibut, or mahi mahi), washed, patted dry
Sea salt (or Himalayan salt) (to taste; optional)
4 (6-inch) whole wheat tortillas, warm
1 cup shredded cabbage
4 lime wedges (for garnish; optional)

Preparation:
1. Preheat grill or broiler on high.
2. To make yogurt sauce, combine yogurt, 2 Tbsp. lime juice, and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
3. To make salsa, combine tomato, onion, jalapeño (if desired), and 1 Tbsp. cilantro in a small bowl; mix well. Set aside.
4. Season fish with salt if desired.
5. Grill or broil fish for 4 to 5 minutes on each side, or until fish flakes easily when tested with a fork.
6. Evenly top tortillas with fish, cabbage, and remaining 1 Tbsp. cilantro. Drizzle with remaining 1 Tbsp. lime juice, and yogurt sauce; garnish with lime wedges. Serve with salsa.

21 Day Fix Containers 1 Yellow, 1/2 Green, 1 Red

More please!!

Macaroni with Broccoli  

Ingredients:
4 oz. dry whole wheat elbow macaroni (or pasta)
4 tsp. organic grass-fed butter (or organic coconut oil)
2 Tbsp. unbleached whole wheat flour
1½ cups unsweetened almond milk
1¼ cups freshly grated extra-sharp cheddar cheese
3 cups cooked chopped chicken breast, boneless, skinless
6 cups chopped broccoli florets, steamed
1 tsp. sea salt (or Himalayan salt)
½ tsp. ground black pepper

Preparation:
1. Cook macaroni according to package directions. (Do not use salt or oil if suggested in directions.) Set aside.
2. Melt butter in large saucepan over medium heat.
3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don’t let it burn).
4. Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps.
5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted.
6. Add macaroni, chicken, broccoli, salt, and pepper; cook, stirring constantly, for 1 minute, or until heated through.
7. Serve immediately.

Tips and Variations:
• Use quinoa pasta and gluten-free flour if you’re following a gluten-free lifestyle.
• Asparagus, green beans or Brussels sprouts can be substituted for broccoli.
• A combination of cheeses like cheddar and Gouda, cheddar and Monterey jack, and cheddar and Asiago can be substituted for sharp cheddar.

21 Day Fix Containers 1 green, 1 yellow, 1/2 red, 1/2 blue

This is perfect to make over the weekend and much on all week! It freezes very well. 

Portuguese Kale Soup 

Total Time: 48 min.
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 6 servings, about 1¼ cups each

Ingredients:
1 Tbsp. olive oil
8 oz. turkey kielbasa sausage, sliced
2 cloves garlic, minced
2 to 3 medium leeks, chopped, just white and light-green parts
1 bunch kale, stems removed and discarded, torn (about 4 cups)
1 (15-oz.) can kidney beans, drained, rinsed
1 (14.5-oz.) can diced tomatoes, no added salt
6 cups low-sodium organic chicken (or vegetable) broth
Ground black pepper (to taste; optional)

Preparation:
1. Heat oil in large saucepan over medium-high heat.
2. Add kielbasa; cook, stirring frequently, for 3 to 4 minutes, or until browned.
3. Add garlic, leeks, and kale; cook, stirring frequently, for 3 to 4 minutes, or until soft.
4. Add kidney beans, tomatoes, broth, and pepper (if desired). Bring to a boil. Reduce heat to medium; cook, stirring occasionally, for 30 minutes.

21 Day Fix Containers 1 green, 1/2 yellow, 1 red, 1/2 blue/orange

Until next time..

OXOXOXOXO

Food! It's what's for breakfast!

So breakfast has never been a strong suit for me and Wes. Before shakeology came into our lives, we would just skip breakfast most days. Skipping breakfast is not a good idea, but I have so many challengers tell me that they have this same problem. The mornings are just too rushed and everyone wants that 5 minutes of extra sleep. I get it!! So, here is a list of really quick breakfast dishes that hopefully will help you out. 

Strawberry or Greenberry Shakeology with frozen berries. A big bag of mixed frozen berries from the grocery store will last about ten days. Mix in a high-powered blender with water. 1 red, 1 purple

1/2 Whole Wheat English Muffin with Almond Butter. Add 1 tsp or 2 tsp to a whole wheat English muffin, and you have a grab and go breakfast that will be surprisingly satisfying. 1-2 tsp, 1 yellow

Overnight Oats. The night before you plan to eat it, combine oatmeal, liquid (water or almond milk) and a half container of Greek yogurt, and place in the fridge. You can also get creative by adding cinnamon, your favorite fruit, or even a nut butter! Heat in the microwave for a minute or two to take the chill out. 1 yellow,1/2 red

Spinach and Eggs. Sauté frozen chopped spinach in 1 tsp coconut oil until heated over medium heat. Add two eggs and scramble until the eggs are cooked through. 1 red, 1 green, 1 tsp

Greek Yogurt with Fruit. I eat this at any time of the day, but with the warmer weather coming up, this is one of my favorite breakfasts. Add fresh fruit or frozen fruit to your yogurt, stir, and enjoy. 1 red, 1 purple

Waffle, Fruit and Peanut Butter Sandwich. Take a lightly toasted whole-wheat waffle, top with 1 tsp of peanut butter, add sliced fruit (banana or strawberries) on one side, fold in half. You can also make this on a slice of whole wheat bread. 1 yellow, 1 purple, 1 tsp

You should never feel overly hungry on the 21 Day Fix. If you need to make your breakfast a little larger, here are a few simple additions:

• Greek yogurt = 1 red
• Piece of fruit = 1 purple
• Slice of whole-grain bread = 1 yellow
• 2 hard-boiled eggs = 1 red
• 1 tsp of nut butter = 1 tsp

Here are some recipes for the weekends or your days off!! 


Breakfast Pizza : http://www.fromforkstofitness.com/recipes/breakfast-pizza/

Blueberry Oatmeal: http://rachelfledderman1.blogspot.com/2014/05/21-day-fix-blueberry-oatmeal.html

Crepes: http://saraestakeley.blogspot.com/2014/03/stuffed-protein-crepes-21-day-fix-recipe.html

Rasberry Chia Seed Muffins: http://www.teambeachbody.com/teambeachbodyblog/nutrition/raspberry-and-chia-seed-muffins-recipe

I don't Meal Prep but You might Want too

 

Last week, I shared what we ate for dinner every night of the week, and I got a lot of positive feedback.However, within those comments were statements like this:

“That looks amazing, I wish I could do that”

“Wow, you are so organized, can you come tomy house and do that for me?”

“I would love to food prep but don’t know where to start”

“I tried to prep my food and got so overwhelmed I quit”

These comments, and others like them, made me think. I want you (my reader) to read the posts I write and think to yourself “I can do this”. I do not want you to feel overwhelmed or that it’s too out of reach. BELIEVE ME if you knew me in “real life” you would say “Dang, if Brooke can do it then I can definitely do this”. Not kidding!  But one of my favorite quotes is “It never gets easier, you only get better”. This is so true. The more I work at something the “easier” it gets. Not because the task itself got easier but because I got better. I evolved. The person I am today with food prep is not the person I was 8 years ago just starting out.

The honest truth is I don't really food prep!!! I don't like taking hours on Sunday to do it. It is not necessary for my family most weeks. My secret is to pick recipes with simple ingredients that take 30 minutes to an hour to prepare from start to finish. I make side dishes that take less than 5 minutes to cook or that don't need cooking at all like fruits or pre made salads from a bag. 

I do know, however, know that my family's needs will change as we venture into after school practices and T-ball and all that yummy stuff. I know that a lot of my friends are facing that right now. Making dinner is a struggle when you are not home to make it, so meal prepping is one solution to keep your family feed and not go crazy trying to make all these meals every night! Here are some tips, I find useful. 

Don’t try to prep it all!

First and foremost, when starting out, don’t try and make ahead your entire weekly menu plan. (Do write down your entire menu for the week.) This will completely overwhelm you. Start slow. The first week prep 1 or 2 recipes ahead of time and as you get comfortable with the process you can prep more.

Don’t try new recipes

When starting out with food prep it is best to stick with recipes you already know. This way you are confident in the outcome of the recipe and the only thing you need to focus on is preparing it ahead of time. This is the way I started with my food prep. I took recipes that I made often, like taco meat and spaghetti sauce, and prepared them ahead of time and then stored in the refrigerator and sometimes freezer. I was able to focus on what worked, what didn’t, and most importantly it allowed me to experience the benefits of having food ready. I know taco meat and spaghetti sauce is easy to make but I still found having these meals made ahead of time to be extremely beneficial.

Choose which recipe(s), if made ahead of time, would make the biggest difference in your week

This is huge! If you are short on time or don’t have the energy to prepare a lot of food then prioritize your meals. Which recipe, if made ahead of time, is going to make your week easier? If you are rushing around every morning and always running out of time for a healthy breakfast then maybe focus on preparing breakfast sandwiches or steel cut oats. If dinnertime brings you the most stress then put together some meal starters or prep ingredients for a couple slow cooker recipes. If you are always running to the vending machine at 3:00pm then put together some veggie packs or bags of almonds. What is going to make it easier for you to eat healthier during the week?

It is not necessary to cook all the food you prep

Food prep can be anything. You don’t necessarily need to cook all your meals completely. It can mean chopping up onions, peppers, or other vegetables ahead of time for recipes. Washing fruits and vegetables so they are ready for snacks. Portioning out nuts, crackers, or other food items for snacks. Cutting up chicken or beef to be recipe ready. Whatever is going to work.

Even the littlest bit of food prep makes a difference

I used to think if I did not have hours to set aside for prepping my food then why bother. Obviously, that is not the right approach to take. There are always going to be weeks my time is limited. If I wait for the right time or more time then I would never do anything. It is important to make the most of the time you have and do what you can. I have since learned that any food prep is better than no food prep at all. Some weeks I might not get any dinners prepped ahead of time but if my mason jar salads are done then at least I don’t need to worry about lunch.

There is no right or wrong way to food prep.

The options are endless when in comes to prepping food ahead of time so there really is no right or wrong way to do it. Basically, it comes down to just making time and getting it done. However, just like any nutrition strategy, to be sustainable it needs to fit into your lifestyle. Basically this means do what works for you. If the only thing you want to prep each week are hardboiled eggs then that’s fine. Or maybe you find it helpful to make mason jar salads, shredded chicken, and a couple slow cooker kits. Whatever will meets YOUR needs. Don’t get bogged down in thinking it has to be done a certain way. Also, it is very important to remember that I have been doing this for awhile. I have lots of practice and made my fair share of mistakes. What works for me might not work for you. I share the strategies and tips I have learned along the way in hopes that you will take and adapt them to fit into your lifestyle.

Give yourself time to reap the rewards and make it a habit

I think with any nutrition strategy, it is really important to keep at it long enough to experience the benefits, see the results, and form new habits. Remember it takes about 3 weeks to form a habit. Weekly food prep is no different. Don’t throw in the towel if it doesn’t work out the first time. Or the first few times. Adapt and overcome. Expect to make adjustments along the way. Food prep is about making your life easier. Sure it takes a little effort and time upfront but it is worth it. It is so rewarding to open up the refrigerator door and see healthy delicious meals and snacks ready to eat. It was a game changer for me, and I am confident it will be for you too.

How do I know what to prep?

As you write your weekly meal plan, underline or highlight meals that can be made in advance.  Soups, chili, roasts, chicken are all great examples.  What can be made ahead without sacrificing quality?  Can components of your meals be washed and chopped, like onions, veggies, etc?

Here are some common items to prepare in advance.  This list is not exhaustive.

• wash fruit
• wash and chop veggies
• steam/roast veggies
• roast potatoes/sweet potatoes
• cook rice
• cook quinoa
• cook steel cut oats
• put regular oats in single serve baggies
• make refrigerator oats
• portion out fruits/veggies/proteins/side dishes/snacks – then grab a single serve container for your meal
• cook meat or poultry in the crock pot
• make soup or stew in the crockpot
• grill fish/burgers/meat/poultry
• season proteins for cooking later in the week
• scoop yogurt into individual containers
• hardboil eggs
• make mason jar salads
• make homemade salad dressing or seasoning mixes
• bake bread (and if you do this you’re well out of my league!)
• start a new crop of sprouts (my newest obsession)
• peel and freeze bananas for smoothies
• freeze berries or other fruit for smoothies
• make a batch of hummus, guacamole, or other healthy dip
• brew green or herbal tea
• slice fruit for fruit-infused water

Until next time...

XOOXOXO