New Program Alert: #mbf

I am SO excited for the launch of our newest program - #mbf- Muscle Burns Fat! And the most exciting part… it’s really two programs in one - #mbfa (Muscle Burns Fat Advanced) is designed to be completed right after! I cannot wait for 6 full weeks of new workouts!

What is #mbf?

Basics:

• Super Trainer Megan Davies (winner of The 20s and creator of Clean Week)

• Two 3 week programs designed to be done back to back

• 25-45 minute workouts

• Set to music so you can push your pace, find your rhythm, and let the music help drive you to burn maximum calories.

• 7 days a week: M/W/F- Strength training, T/H- Cardio, Saturday- EMOMs (every minute on the minute), Sunday- Recovery

#mbf is made up  of two 3-week programs—#mbf Muscle Burns Fat and #mbfa Muscle Burns Fat Advanced—designed to be done back-to-back. #mbf is perfect for beginners and will lead you right into #mbfa. Led by Super Trainer Megan Davies, these 25- to 45-minute strength-training and cardio workouts will help you tone, tighten and scorch calories!

Who is Megan Davies?

Super Trainer Megan Davies is the creator of #mbf - Muscle Burns Fat. Megan began her career as a personal trainer in college. She then spent years training clients and expanding her skills, earning certifications from the NSCA and the Fitness Institute International, and opening her own gym. After winning the Beachbody fitness reality show, THE 20s (which you can watch on BOD!), Megan was chosen as the next Beachbody Super Trainer to create her first program, Clean Week. I am so excited for you to get to know her - she is so upbeat and her attitude helps me power through my workouts!

When Can I Start?

June 29: #mbf free Sample Workout launch

July 7th: Coaches can purchase and start workouts

July 20: #mbfa Sample workout launch

July 27th: Customers can purchase and start workouts

August 17th: #mbfa workouts start

Late December 2020: #mbf and #mbfa on BOD

What equipment is required?

• Light, medium and heavy dumbbells

• BOD Rope - our new weighted indoor jump rope!

What is the nutrition plan like?

All #mbf Challenge and Completion packs include BOTH UPF and 2B Mindset - our AMAZING premium nutrition plans - so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!

What support will I have?

My test groups are so much fun and such an amazing way to stick to your plan, answer questions, stay motivated and connect with other people doing the same program! These groups are what have kept me on track - they hold me accountable and keep me motivated!

What packages are there?

For New Customers:

For Existing BOD Members:

I always recommend the Deluxe packages - especially with a program like this where you will be SORE. Having Recover will help you function the next day and allow you to give your next workout 100%. And Energize will give you the power to really crush your workout.

My favorite add ons: 

I am so excited to do this program with you! Make sure that you have filled out this form #MBF FORM to get on board! Cannot wait to rock this with you! In fact you can try the sample workout RIGHT NOW!!!

TRY #MBF SAMPLE WORKOUT

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

Mindful Eating

"Mindfulness means paying attention in a particular way, on purpose, and non judgementally." 

Optimum Nutrition is essential for overall wellness. It is the process of providing the body with sufficient nutrients through food to maintain proper health and wellness.These nutrients include, water, enzymes, minerals, adaptogens, vitamins, essential fatty acids, carbohydrates and phytonutrients.  A proper diet provides us will all of these in the right portions for our ever changing bodies. There is no fixed diet that will work for this. 
It is so important to LISTEN to our body and what it needs, but listening is much different than turning to comfort food, reaching for the easiest thing as we react to the emotional unfulfilled needs. 

Now a days we are always on the phone, watching TV, listening to music and not really paying attention to what we are actually doing or putting into our bodies. More so WHY we turn to certain things over others. We are living in the multitasking world and as some people pride themselves on being wicked multitaskers, it isn't all that great to do for your overall wellbing.

Creating mindful eating habits will greatly help with providing your body with what it needs most: to be nourished properly. 

Here are some simple guidelines to help you distinguish between mindless and (more) mindful eating and bring our bodies and minds back together.

1. Let your body catch up with your brain - eating rapidly past full and ignoring your body’s signals vs. slowing down and eating and stopping when your body says it is full. Slowing down is one of the best ways we can get our mind and body to communicate what we really need for nutrition. The body sends a satiation signal about 20 minutes after the brain, which is why we often unconsciously overeat! So, sit down to eat, chew each bite 25 times, set your fork down between bites, etc!

2. Know your body’s personal hunger signals - are you responding to an emotional want or responding to your body’s needs? Often we listen first to our minds, but we actually might be MORE mindful if we tune into our bodies first. Rather than just eating when we get emotional signals (whether that’s stress, sadness, frustration, loneliness, or even just boredom), we can listen to our bodies. Is your stomach growling, energy low, or feeling a little light-headed? True mindful eating is actually listening deeply to our body’s signals for hunger!

3. Understand your motivations - eating foods that are emotionally comforting vs. eating foods that are nutritionally healthy. This is another tricky balance and, ideally, we find nourishing foods that are also satisfying and comforting. As we practice eating healthier and a greater variety of foods, we are less inclined to binge on our comfort foods, and more inclined to enjoy healthy foods, ultimately finding many foods mentally and physically satisfying as opposed to just a few.

4. Connect more deeply with your food - Considering where food comes from vs. thinking of food as an end product. Unless you’re foraging for your food on the regular, there’s a good chance you’ve become disconnected from your food. Many of us don’t even consider where a meal comes from beyond the supermarket packaging. However, eating offers an incredible opportunity for us to connect more deeply to the natural world, the elements, and to each other! As you consider everything that went into what you’re eating, it becomes effortless to experience and express gratitude to all the people who gave their time and effort, the elements of the universe that contributed their share, our friends or ancestors who shared recipes, and even the beings who may have given their lives to a part of creating this meal. With just a little more mindfulness like this, we might begin to make wiser choices about sustainability and health in our food, not just for us but for the whole planet.
   
   What has really helped me with all this is using portion control containers + learning about the proper food groups, figuring out my emotional connection with food and facing my bad relationship with it. Once I was able to get that under control I was really able to create the mindful eating habit.
   The Ultimate Portion Fix is program that helps with that EXACTLY.  
   You’ll learn so much to make it more than a strategy to help you lose a few pounds.
   Portion control is just the beginning. Autumn Calabrese makes it so compelling that you will achieve a whole new, more MINDFUL way of eating and thinking about food.
   This includes strategies that have helped her win trophies in competition, heal her own health issues, end sugar addiction for thousands of clients, and serve hundreds of thousands of customers in losing weight and achieving their healthiest selves.
   The Ultimate Portion Fix is about giving your body exactly what it needs to operate at its best! No starving. No random points that disregard food source. No fasting. No trendy fad. This is how you enjoy food, and get the most out of it because it feeds your body what it needs in the right ratio!
   And finally, the biggie: This program is going to help you stop poisoning yourself with so much heavily processed food.
   The tools shared will help you:
   • Break your sugar addiction: You’ll learn WHY you’re addicted to sugar (because knowledge is power) and how you can break the addiction. I’m talking grocery lists, meal plans, and easy-to-make recipes that emphasize whole-food ingredients, so you can finally cut down on processed foods without cutting out the joy of eating.
   • Get the whole family healthy: Those days of prepping one meal for the kids and one for the adults are over. With The Ultimate Portion Fix, you’ll learn everything from what and how much your kids should be eating, to getting them to eat enough fruits and veggies, and even how to end the “I’m only eating chicken nuggets for dinner” battle once and for all.
   • Feed yourself for performance: You’ll find out how you can customize your eating plan to your goal, whether it’s to lose those stubborn last 10 pounds or build muscle. These proven nutrition strategies are designed to maximize your nutrition so you can maximize your results — whether you’re paleo, vegan, or gluten-free.
     
     The entire program is explained in 30 new videos covering everything about the containers with deep dives into the principles of the plan so you can really grasp each concept. No more food guessing, only results.
   • Full set of color-coded containers
   • The Ultimate Portion Fix Program Guide
   • Tracking: On iOS, users can find container, weight, and water tracking in the Beachbody Nutrition+ App. On Android, users can track these items within the Beachbody On Demand App.
   • Fixate Volume 2 Cookbook with 102 new recipes for a total of over 300 recipes including the Fixate Cooking show
   • 75 Healthy Lunch Ideas for Kids PDF, a quick-and-easy resource for parents who want to make sure their kids are getting a variety of healthy foods and not eating the same things over and over again.
   • Access to more than 200 Fixate Cooking Videos
   • Beachbody Insulated Tote Bag with containers, ice packs, and plenty of storage so you can meal prep and take your food with you to stay on track
   Oh, and one more thing…
   When you purchase The Ultimate Portion Fix program in the month of March, you’ll get an invitation to join Autumn Calabrese via livestream as they reshoot  21 Day Fix and 21 Day Fix EXTREME workouts — live and in real time! You do not need to be a Beachboy on Demand Member to access the videos.
   
   
   
   If you would like to join our #EatToNourish Group to get all the deeds leading up to Launch Day March.18, just fill out this form and I will be in touch VIA email. 
   *By joining the group for info there is no obligation to purchase. It is just meant to be an informative group to share the ins and outs of this program. 

Greek Chicken Dinner

Greek Chicken Dinner

I love love love this delicious recipe! Something about greek food makes me excited. This is a quick, easy and healthy recipe!
For anyone following Ultimate Portion Fix (portion control containers) it would be considered 1P, 1G, 1Y, 1R

Greek Chicken Kabobs

Cube 4 Chicken Breasts 

2T Extra Virgin Olive Oil

1T Red Wine Vinegar

3 Garlic cloves minced

2tsp oregano

1/2tsp basil
dash mint or dried mint
dash chili flakes

Salt and pepper to taste

Mix all together in a bag or bowl and marinate for no longer than 2 hours.

2 large red peppers ( or whatever colours you have)

3 small zucchini ( I just realized I forgot this 😩)

1large red onion

Cup all into chunks to your liking

*While doing all this soak skewers if using wood ones

*When ready skew chicken and veg alternating

And throw on the barby!

While those are cooking make your Tzatziki

Tzatziki Sauce

1 med cuke( dice and sprinkle some salt on let sit while mixing up everything else. If you miss this step you will end up with killer watery sauce

In a bowl mix together:

1 cup Greek yogurt ( plain 2%)

1tsp Extra Virgin Olive Oil

1T lemon juice ( fresh is best)

Salt and pepper to taste

1 clove garlic

1T fresh parsley and fresh dill

Directions:

*Once cukes are done you can either drain them using a tea towel or cheesecloth then chop small by hand or use a food processor same with garlic then add into the sauce.

*Chill and drizzle over kabobs and serve with Rice. I use Brown and Wild Rice!

*I ended up hand blending everything together then adding another 1/4 cup yogurt and it was runny but still good!! Your call!

Optional Greek Salad:
Mix together whatever veggies you like.
I typically like cherry tomatoes, cucumber, red onion, olives *Optional and you can add feta if you like.
Then I use 1/2 orange of this dressing
Greek Dressing:
2 teaspoon extra virgin olive oil
1 teaspoon red wine vinegar
1 teaspoon dijon mustard
1 teaspoon finely chopped, fresh oregano
1/4 teaspoon Pink Himalayan Salt
Shake of garlic powder
Squeeze of fresh lemon juice

Container counts would go for 2 of your tsps or 1 orange if you use the whole container. If you have olives be sure to divide it up and track. And 1G container for the veggies.

Notes:

I started making mine either in kabob form or chicken breasts. Grilling is the best but some people don't have that option so baking is also an option. For nice juicy chicken I make mine in parchment paper packets. Roll up the edges all the way around to make a sealed pack and bake at 400F for 20-25mins. Let rest before you open but it will most likely be juicy everytime. Great way to make prepped chicken breast for the week as well! 

I also like adding Naan Bread to our dinners but then I just will eat half the amount of rice and a couple pieces of naan. 

To make our naan bread we spray with a little spray olive oil and sprinkle with salt, pepper, oregano, parsley and garlic powder and grill until soft or toss straight into the rack in the over and bake 325 for 5-8 mins or until it is soft. You can also find whole wheat naan bread but sometimes I live on the edge and enjoy the normal kind. 

I will serve with Brown Jasmine Rice as well and that would be counted as a yellow container.