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