Barre Blend: Defy Your Limits. Define Your Body

with Kristie Sereda

What is Barre Blend? 
Barre Blend is a low-impact, high-intensity, and high-energy workout program that helps you create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training.
Super Trainer Elise Joan will make sure you feel the burn as you sweat, stretch, and strengthen with moves that help chisel your waist, define your arms, lean out your legs, and lift and firm your booty—without bulking you up.
You can feel graceful, strong, and gorgeous in just 60 days. <<<--- No jokes girlfriend!😉

What makes it unique? 
Barre Blend is Beachbody’s first barre program, and with Elise Joan, our very own barre expert, professional dancer, and 3 Week Yoga Retreat co-creator as your trainer, you know you’re going to get amazing results.
Elise draws inspiration from her extensive fitness and dance background to design full-body workouts that include high-rep, small-range movements and isometric holds, as well as compound, full-range exercises, targeted core work, and dynamic stretches. And every 30 to 40-minute workout includes light weight training and cardio intervals to keep your heart rate up so you can burn maximum calories and fat. You’ll work out with Elise and the cast in real time, 5 days a week, which makes you feel like you’re in a high-end barre studio with a super-supportive community.
Best of all, no dance experience or ballet barre is required. With Elise’s impeccable cueing and any sturdy household object at the right height (such as a chair, sofa, or countertop), you’ll be able to unleash your inner dancer with full self-expression right from your first workout.
And to keep you motivated and uplifted, Elise has created “I AM” Daily Motivation Cards with her most inspirational messages to help you cultivate a positive mindset every day.

 This program is perfect for EVERY fitness level Elise Joan 

will always have a modifier

 Moves for people needed a little more intermediate

type moves

and moves for those who are ready to push even harder!

 DEFY YOUR LIMITS. DEFINE YOUR BODY.

Who is Elise Joan? 
Barre Blend creator Elise Joan is a former professional dancer who has taught barre-based fitness and yoga for over a decade. She’s an inspirational mind/body professional with multiple fitness certifications and co-creator of the Beachbody program 3 Week Yoga Retreat. She has been a wellness expert and host with Lifetime Television, ABC News, E!, Extra, CBS News, and Amazon.com, among others. Known for her positive, joy-filled teaching style, Elise is excited to bring her love of dance and movement to even more people with Barre Blend.

COMMIT To 60 Days of BARRE BLEND with me! 

Here is a SAMPLE workout to test it out and see what you think!

When you say YES to BARRE Blend and join us in January for the first ever Barre Blend Group, you will get...

Access to the 60 Day Barre Blend Program on Beachbody on Demand (netflix of fitness) + 100's of other workout programs along with barre blend you will have access to for the entire year 24/7! No wifi, No problem! Download the workouts to your device to use for offline!

Access to ME, Kristie Sereda, as your coach and cheerleader! I commit to guiding and supporting you along on this wicked journey, because girlfriend, I had a day 1 once too and without my girlgang I would be lost!

Access to our VIP Community. A group of women doing this thing together. A YEARLY accountability group either on FB or an exclusive app (or both if you choose) that has monthly challenges and even breaks it down into daily posts to keep you engaged and accountable through Barre Blend and beyond!

One Month of dense nutrition supplements to help fuel your body and prepare for the changes that are about to happen to your body when you commit to 60 days of Barre Blend. Believe me your health will thank you. 

Access to the Beachbody Nutrition Guide to help you set a foundation for healthier eating. We also have more in depth nutrition programs if nutrition (food addictions, emotional eating,yo-yo dieting) is something that you struggle with. 

I AM motivational cards created by Elise Joan, Barre Blend Creator. These are daily inspirational cards that will keep you motivated and inspired on your journey!!

PREP WEEK STARTS JAN. 6th and the FULL Community starts Jan.13th.

Are you ready to join us!? 

Healthier Mini Pumpkin Pies KIDS Approved!

Mini Pumpkin Pies! A Healthy Alternative

Who says we can't eat the dessert for the holidays.. or ever? 

The holiday season is here and with it you are probably thinking, "I'll just starve myself all week so I can eat all the delicious food at the Christmas party."🙋🏼‍♀️. Ya that used to be me...OR, if there was 1.. ok maybe 2.. fine, half a pie left I would be down there eating it before anyone else got to it... #guilty? 

Here is the deal. When we make little tweaks and eat fairly good 80-85% of the time, there is no reason why we can't indulge just a little. Plus, these individual cups are PERFECT with their no-traditional wonton wrapper crusts that is much lighter than pie crusts.

These Mini Pumpkin Pies fit into the portion fix, for all you fixers out there as a yellow container. 

*This post contains affiliate links

Here is the recipe:

Ingredients:

• Nonstick cooking spray
• 1 cup pumpkin puree
• 1 large egg , lightly beaten
• ½ tsp . pure vanilla extract
• 2 Tbsp . pure maple syrup (or raw honey)
• ¼ tsp . ground cinnamon
• 1 dash ground ginger
• 1 dash ground cloves
• ¼ tsp . fine sea salt (or Himalayan salt)
• ⅓ cup unsweetened almond milk
• 12 wonton wrappers

Instructions:

1. Preheat oven 325° F.
2. Lightly coat a mini muffin pan with spray. Set aside.
3. Combine pumpkin, egg, extract, and maple syrup in a medium bowl; whisk to blend.
4. Add cinnamon, ginger, cloves, salt, and almond milk; mix until just blended. Set aside.
5. Place a wrapper in each muffin cup. Press down so that wrapper fits snugly and forms a cup shape.
6. Pour approx. 2 Tbsp. pumpkin mixture into each cup (or fill each cup about ¾ full).
7. Bake for 15 to 20 minutes, or until knife inserted in the center of one cup comes out almost clean. Cool completely on wire rack. Refrigerate until ready to serve.
8. Serve with some whipped cream or better yet, dairy-free coconut whipped cream! Made by whipping the cream not the liquidy milk with a little coconut sugar and pure vanilla! It is now my go to.

If you want to save this recipe be sure to click the picture to pin it or share it to your social media!

#BeKindToOneAnother

It was World Kindness Day Yesterday and how many of you knew that? We seem to know when National Donut Day, or World Bring Your Cat to Work Day is <--- I don't know if that is a real thing but you get the jist right? LOL.

I personally don’t know why we can't focus on Kindness EVERYDAY but I understand there are just some people out there who:
-> blame all their problems on everyone else, I was one of them 🙋🏼‍♀️
-> judge others because they are jealous and unhappy with themselves 🙋🏼‍♀️
-> are selfish and don’t want to be bothered with other people’s problems 🙋🏼‍♀️
-> assume they are better than others because of the materialistic things they possess 🙋🏼‍♀️

Those are the ones I know all to well because I was all those people. I used to be so unhappy with myself that I created this terrible mindset about myself and other people.

--> No matter what, YOU are responsible for how things work out in your life, from sleeping in to messing up on an exam question to losing out on something huge. You can always find something/someone to blame to make yourself feel better but when it comes down to it, taking ownership is actually freeing and allows you to learn from past mistakes PLUS taking ownership of your shit is just THE RIGHT THING TO DO and it will set you apart all the other wingnuts in this world who are constantly pooping on other people. #sorrynotsorry lol.

--> judgement is actually looking through a mirror and really, you are judging yourself. Why should an innocent someone be judged for anything if YOU aren’t happy with yourself that kind of goes along with take ownership part. 1.If you don't know the person's story what gives you the right to make assumptions about them. If you don't have anything nice to say or even if you are joking around and being sarcastic don't say anything at all, you never know how it will make that person feel.

--> God isn’t selfish, Jesus gave his own life so that we could wage war, discriminate, be unloving towards each other? No, actually so we could love one another as we would like to be loved and that isn’t just for people of the same race or social statues. Stop being so selfish and think about all the things you have and what you CAN get rid of to help those who are not as fortunate as you. Also everyone has the same 24hrs in a day and there are people out there who have no one to talk to, why not volunteer to be a friend in the old folks home, hospital, prison, soup kitchen, shelter. Everyone, no matter what they have done has the ability to change if there are people who care enough to show them how. Be that person.

--> most people strive to have all the newest technology, the latest fashion, and all the things but did you feel satisfied or fulfilled after you got all those things? So why think you are better than others because you have the latest iphone and Susan has a flip phone? We are in this silly new age of materialistic and technology and it is RUINING our lives. Stop being a weenie and get to know people before you make assumptions.

The moral of this story.... in the words of Ellen Degeneres: "Be Kind to One Another".

Your challenge for this holiday season

You Can't Pour From an Empty Cup

SELF CARE = SELF RESPECT

With the holidays fast approaching usually the focus turns to EVERYONE else and no matter how good we are at filling our cups, we tend to burn out quickly and start the new year off on rough footing. Self Care is SO important to be able to keep doing all the things you want to do over the holidays but it actually looks very different for everyone! 

Self care for some might mean making sure they are in bed early so that they can get up before everyone else for their morning silence and workout time. For others it might look like meal prepping so that they know they are staying on track with their nutrition goals and for others it might mean child care for their littles and taking one day a week to just be alone in the silence, enjoy a massage, hot bath, or popcorn and a movie of YOUR choice. 

"KEEPING YOUR BODY HEALTHY IS AN EXPRESSION OF GRATITUDE."
                                                                                                                  —Thich Nhat Hanh.

A huge part of keeping ourselves healthy is SELF-CARE! It's often overlooked as part of our health and fitness journeys, but it's essential. What would happen if we all started to give ourselves the same care and attention that we give to others? Like this hit me HARD when I realized that I was giving every part of myself to others and leaving nothing left which resulted in a full blown mental breakdown and becoming diagnosed with high anxiety... You can't pour from an empty cup, so filling yours is super-important, especially during the rush of the holidays!

Self-care looks and feels different to everyone, it's about finding those things that help you manage your stress, enjoy the holiday's and take a little time for you!!

Here are a few things that might do it for you:

-->GETTING ENOUGH SLEEP A MASSAGE<--

-->A WALK IN THE PARK<--

-->READING A GOOD BOOK<--

-->GETTING ENOUGH WATER<--

-->STAYING COMMITTED TO YOUR NUTRITION<--

-->GETTING YOUR 30 MINUTES IN MEDITATION<--

-->POSITIVE SELF-TALK<--

-->DAILY SWEAT SESH<--

-->HIRING A SITTER FOR A FEW HOURS<--

What are somethings that you will incorporate to make your holidays less stressful and filled with love and cheer? Share below, I would love to hear what you are currently doing for self care as well! 

Until next time, 

xo-K

Stop Riding the Nutrition Struggle Bus

What do you struggle with more? 

FITNESS or NUTRITION?

I recently did this pole on my IG stories (if you aren't following me, you can find me @KristieSeredaWellness) and NO ONE said fitness. Everyone said Nutrition. To be honest, that is what I usually struggle with most as well, BUT not so much anymore and I'll share with you why.

Our society revolves around fad diets and "quick fix" pills, shakes, liquids etc. Most people will jump on board because they want to lose weight fast without all the work... hands up if you have EVER done this? I sure as heck have and I know the outcome because I have experienced it FAR too many times. 

Do not eat right although feel like I am starving myself, lose all the weight, feel awesome and immediately go back to my "norm" and gain the weight back. What the fork man?

The most common reason people fail, is because they try to change ALL their unhealthy habits at once, get overwhelmed and feel like there is just no hope. Take a min to think about that. Would that plan of attack work for you? or has it worked for you in the past? Probably not or you wouldn't get reading this! 

Here is the deal folks. We have an AMAZING opportunity here. Why?! Because don't we all eat every. single. day already?!?! So there really is no conversation about MAKING the time to eat right but rather it’s really about slowly integrating healthier choices into our day to day that will make all the difference!

Changing habits takes a long time. Diets or pills that claim you will drop so much weight in a short period of time without incorporating HEALTHY BALANCED meals and some sort of physical activity is not going to be sustainable, don't get me wrong they will for sure work but are they the healthiest option for you? Will they help you understand how to feed your body the nutrients it needs to ward off or slow down diseases and help your body perform the way it is meant to as it ages? 

Small habits that compound over time, turning into a new lifestyle is what will get you there friends. 

It’s why I am inviting you to join one of my November Bootcamps. We are going to put most of our focus on nutrition for this round. Why?!? Because it’s what you need support on (I HEAR YOU), the holidays are just around the corner and there is no reason why you can't start learning and understanding that you can still enjoy the goodies, the parties and the festivities even when you are trying to live healthier lives. Oh YA... ANNNND because I have a secret weapon for curbing your sweet tooth.

So let me help support you. Let me show you how I have slowly integrated healthier options into my family meal planning without rocking the boat. No mom wants to force their kids to eat food they don’t want to eat, so we have to be creative and we have to do it slowly. And honestly, same goes for us! It’s terrible to force food down just because it’s ‘healthy’. Not everyone loves all the kale and spinach, am I right?! 

Let’s make nutrition and food more fun and enjoyable shall we!?

Nothing worthwhile happens overnight anyways, so stop looking at your weight, your body, and your nutrition any differently.

Are you ready to create sustainable, lifelong habits by learning how to slowly integrate new things into your life?!? We can make some major progress through these holiday months!

If the answer is YES, go here to fill out your application/goal form>>> http://bit.ly/KSWellnessAssessment

I’ll review it and be in touch within 24 hours!

This journey will have its ups and downs. There will be many factors that affect your wellness. Season of life you are walking in, stress, change, health issues, sickness, pregnancy, menopause, activity, and what you need to learn is how to stick with your new found habits when those things hit. All good things take time my friends and I am so excited to walk along side you on this journey. 

Below is just a few of my transformations during my journey and how my body has changed.

Left 2nd: Postpartum 8 months

Right: 1 year difference

July 29th-August 12

Do you want to keep looking at OTHERS transformations and journey's and just wish it was you in the picture or are you ready to MAKE IT HAPPEN, friend?

Only YOU have the power to change your life and I KNOW you can do it. 

Sign up to get sent a sample meal plan guide to see what it is all about. ALL clients get sent WEEKLY meal guides that help them on their journey's <3 

---->> http://bit.ly/FreeMealPlanKS

Cinnamon Buns

DAIRY FREE CINNAMON BUNS

I was in this weird funk lately craving all the food and knowing that I shouldn't indulge lots in dairy, I was anyways. The way my sensitivity works is I look 6 months pregnant from bloat, I break out, I experience killer headaches and stomach pain, and I am super cranky. Sensitivities look different on everyone and can be different with different types of sensitivities.

I became lactose intolerant in grade 7 along with a gluten intolerance but that is a story for another time as it was one of the worst few months of my entire life. It wasn't until I started breastfeeding my 2nd son that he became super sensitive to milk protein through breastmilk, so I quit all dairy for nearly a year. 

After he had been weaned I was pumped for all the cheese and immediately my body rejected it which really sucked! I have been trying so hard to stay away from dairy but I will NEVER find a dairy free cheese that I will enjoy BUT I am starting to realize I can create delicious dairy free desserts and recipes.. You know so I can enjoy cheese here and there :p. 

Here is my recipe for the cinnamon buns I made and EVERYONE (hubs included) enjoyed them.

Tip-If you are trying to change your diet to "Clean'ish' " Clean meaning non processed, whole foods, it is a good idea to slowly make the change to get your family used to it. In these buns I use half white flour and half whole wheat. It is better than nothing right! 

Ingredients:
1C Unsweetened Almond Milk
2 Eggs
1/3C Earth Balance Vegan Spread
2 1/4C White Flour
2 1/4C Whole Wheat Flour
1t sea salt
1/4C Sugar or Honey
2 1/2t dry Active Yeast

Filling:
1C Brown Sugar
3T Cinnamon
1/3C Earth Balance Vegan Spread (or vegan butter of choice)

Caramel Sauce:
2/3C Brown Sugar
1/3C Earth Balance Vegan Spread (or vegan butter of choice)
1T Coconut Cream
1/2C crushed pecans (optional)

Directions:
-Grease 9x13 baking pan (I just use spray coconut or olive oil) and set aside
-In stand mixer combine your flour, yeast, salt and sugar (if using sugar) and mix together using dough hook.
-Next combine hot milk, melted butter,honey(if you didn't use white sugar) and eggs and add to the mixture. Mix until combine.
-If you are using the dough hook and stand mixer knead dough for 5 mins. If you are using a regular bowl, remove dough and knead of a floured surface for 5 mins.
-Place in a greased bowl and cover with tea towel and let rise about 30 mins or until it has doubled in size. If you have a bread proof button on your oven you can use that as well and place your bowl in the oven.
-While your dough is rising, you can make the caramel sauce. Add butter, cream and brown sugar into a sauce pan and bring to a boil. Once it is all boiled together, remove from heat and add to the bottom of the baking pan. If you are using nuts sprinkle them on top of the sauce.
-Once your dough has risen, turn out onto a floured surface and knead a couple times before splitting into two parts. 

-Roll into a rectangle and then using a pastry brush, brush half of the melted butter all over the dough followed by sprinkling half of the brown sugar and cinnamon on top as well. 
-Roll up the long side and then using a serrated knife, cut into sections and place into the baking dish on top of the sauce and repeat with the rest of the dough. 
-Cover and let rise until nearly doubled in size I place mine on the oven while I am preheating it and it helps for about 30 mins.
-Once ready place in your 400F preheated oven and bake for 14-18 mins until golden brown. Immediately turn pan upside down onto platter or parchment paper and enjoy! 

Remember, I love to hear when you make any of these recipes so be sure to tag me on social @KristieSeredaWellness IG or just Kristie Sereda on FB and use the tag #KSwellnessEats 

Don't forget to share this post to your social and pin it if you enjoy it!! #Sharingiscaring

XO Kristie 

3 Day Plant Based Pick Me Up

There are so many cleanses, detoxes and quick weight loss products out there but how many do you think actually help your body in the process? 

When doing a cleanse it is so important to still have good fats, fibre and actual real food to help the process of eliminating all the crap that is in your bodies. Most miss those elements. Hence the hangryness that usually accompanies most detoxes and cleanses.

What is the 3 Day Refresh?

It's a plant-based cleanse designed for anyone who wants to detox their bodies without starving themselves! You'll have smoothies, salads, fruits, veggies and healthy fats for 3 days. In just that short period of time the REFRESH, will help you get your health, energy andvitality back on track----all while still eating good food and not starving yourself. You'll conquer your cravings. Get a less bloated look aka flatter tummy and less 'fluffy'(my word for it) Feel lighter and more energized. And your clothes will fit better.

How is the Refresh different than other cleanses and detoxes?

Unlike juice fasts or liquid cleanses that are high in sugar and low in protein (which can leave you feeling weak and sluggish), the 3-Day Refresh is scientifically designed to help support your metabolism while nourishing your vital organs. Plus, you actually get to eat delicious, real food during this program. Bye Bye Hanger. 

Why do a Refresh?

• You need a clean break from a period of unhealthy eating. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on. 
• You used to eat pretty well but have recently fallen off the wagon and need some help getting back on.
• You want to jump-start healthy eating habits for a new workout program.
• You want to quickly lose a few pounds for an upcoming event.
• You’ve never been a healthy eater, but are ready to kick-start better nutrition for the first time.
• You want your clothes to fit better.
• You want more energy.
• You love food and want to be satisfied while you lose weight and get healthier.
• You’ve tried liquid fasts or other fad diets and they simply don’t work.

What is included in the Refresh Kit?

• 3 packets of Shakeology®—your choice of 6 flavors (we recommend Chocolate Vegan,Tropical Strawberry Vegan, Vanilla Vegan or Cafe Latte Vegan during the Refresh as plant proteins are often easier for the body to digest)
• 6 packets of Vanilla Fresh (high-protein shake) • 3 packets of Fiber Sweep (digestive drink)
• Program Guide
• Free Gift from me 

What will I eat?

• WATER: In addition to the water you use in your shakes and teas, we recommend you drink at least half your body weight in ounces of filtered water each day.
• BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option 
• MORNING TEA: 1 cup of unsweetened herbal or green tea 
• LATE MORNING: Fiber Sweep, a digestive health drink
• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list 
• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list.
• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

What can I expect?

• The 3-Day Refresh is a low-calorie program (about 900 calories a day) but because the shakes and food selections are high in protein and fiber they help keep you satiated throughout the day.
• Because this program is packed with fiber, if you don’t already have a diet that’s high in fruits, veggies, and whole grains, it’s a good idea to prepare for the 3-Day Refresh by eating a large salad and/or a few servings of fresh veggies throughout the week leading up to it.
• If you get a little gas or bloating, this is a sign that you need to up your fiber levels in general. Fiber promotes satiety, balances blood sugar, promotes cardiovascular health, and keeps your digestive tract functioning.
• If gas is an issue, we’ve highlighted the “low gas-producing” options in the veggie list and dinner recipes in the menu guide.
• We recommend mild to moderate exercise during the 3-Day Refresh because this program will be more effective when your body can focus on cleansing. (there is 3 Day refresh Yoga on Beachbody on Demand that you can do for free with the 14 Day Free trial or if you are currently subscribed to BOD)

What support will I get while completing the Refresh?

• Support and daily check in's from ME your coach.
• Access to our on-going Positive Vibe Tribe Accountability group via FB or our off FB app My Challenge Tracker App.
• Access to 3DayRefreshAdvice.com, where the Team Beachbody Message Boards staff can answer all your questions about the program only if you aren't happy with my answers :p
• Day-by-day online support
• Mobile-enabled website content

Transformations:

The picture above is the first time I ever did 3 Day Refresh and it was my first year of my journey. I lost 8lbs in 3 days and was blown away.

If you want to kickstart your fall off with a refresh you can do so by grabbing a kit here!

If you order before August 26th you will save $$. 

Ready to get Back to School Strong? Join our 30 Day bootcamp by filling out this application here!

Need more info? 

Email me at coachkristies@gmail.com

IG: @KristieSeredaWellness 

FB: fb.com/KristieSereda