to FIX or not to FIX, that is the question...

simple fitness + clean eating + portion control = AMAZING results in 21 days {sounds too good to be true, right?!?}

I can attest that this program delivers RESULTS like nobody's business!!!  It has COMPLETELY transformed my body & at age 34, I am in the BEST shape of my LIFEEEEEEE!!! {I have NEVER been this comfortable in my own skin!!!  NEVER.}

 

The 21 Day Fix is the COMPLETE solution -  it addresses ALL elements required to get REAL RESULTS and is perfect for people like me who need/want EVERYTHING SPELLED OUT for them!  It takes the guess work out of EATING!!! {I know firsthand how confusing & overwhelming nutrition can be and I am telling you this is as close to 'paint by numbers' as you can get, do what she says and you WILL get RESULTS!!!}

The program includes:

• 7, 30 minute at home workouts {one for each day of the week}
• Bonus 10 minute ab workout  
• Easy to follow clean-eating meal guide
• 7 portion control containers for measuring

 

Although it is a 21 day program and from the outside that may seem like a 'QUICK FIX', it's NOT - 21 days is just the beginning, that's the time it takes to break bad habits and create new, better ones...This program is an EYE-OPENER, it will give you the tools necessary to make REAL, LASTING changes whether you are looking to lose the last 10 lbs or just starting on your fitness journey.

I have been doing the 21 Day Fix for 15 months...some days are better than others with regard to eating, sometimes I miss a workout, but I am still using the things I learned while doing this program - it becomes a LIFESTYLE. 

I have always struggled finishing the things I start, but somehow I can wrap my mind around 21 days, then another, then another...the results I get each time giving me the motivation I need to do it again - it's true what they say - when you see results it becomes an addiction. <3

If you are interested in learning more let's connect!  XO

Chewy Peanut Butter & Coconut Cookies #NomNom

"C" is for Cookie..."A" is for AHHHHHmazing...

{ingredients}
1/2 cup unsweetened shredded coconut 
1/2 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon chia seeds
1/4 cup hot water
1/2 cup honey
1/2 cup crunchy peanut butter
1 teaspoon vanilla extract
1/4 cup applesauce
1/2 cup dark chocolate chips

• Preheat oven to 350 degrees
• Lightly spray baking sheet with nonstick cooking spray
• Combine coconut, coconut flour, baking powder, baking soda, and cinnamon in a large bowl, whisk
• In separate bowl, combine the chia seeds and hot water and let stand until gelled, add in honey, peanut butter, applesauce, vanilla and chocolate chips
• Add wet mixture into dry mixture and mix well
• Drop heaping spoonfuls onto the cookie sheet
• Bake for about 12 minutes, or until browned on top
• Enjoy!

The 'Skinny' on Clean Eating

Clean Eating was a totally foreign concept to me 4 years ago.  I thought I was "getting my vegetables" when I ordered a burger with everything =) - no seriously... it's true

I was eating twice a day, either take-out/fast-food OR on RARE occasions home-cooked which for me, meant using MULTIPLE sticks of butter {I'm southern...that's totally normal...lol}

I NEVER ate breakfast - partially because I am NOT a morning person {getting myself dressed and out the door was a feat in itself} and partially because like most people that want to lose weight, I figured LESS FOOD was the answer...

It's CRAZY to look back now and realize how little I knew about fueling my body properly - all I knew was I ENJOYED food and I had zero interest in calorie counting or complicated meal plans! {every time I tried to figure out what to do, I was so overwhelmed and confused by the vast amount of conflicting information out there, I just gave up.}

I needed someone to SIMPLIFY it for me!  You know "Just tell me what to do & I'll do it!!!" **ripping hair out**

Here are some tips on getting started:

Do your food shopping on the PERIMETER of the store - that's where you'll find the FRESH, WHOLE FOODS like Meat, Fruit, Vegetables {avoid the temptation ridden inner aisles...}

Start to phase out Sugary Sodas - I know firsthand how HARD it is to kick the addiction...BUT if you cut out just 1 REGULAR SODA a day, you could drop 13lbs in a year!!!! {that little gem was all I needed to go cold turkey lol}

Integrate Fruits OR Vegetables into ALL of your meals {skip the bag of chips and have a cucumber salad or cup of fresh fruit instead}
‪
EXPERIMENT, EXPERIMENT, EXPERIMENT - look for 'clean' versions of all your FAV's {Pinterest is an AMAZINGGGGG resource, I am not sure how I lived without it}, 'like' clean eating pages on Facebook, try some new things, {I <3 squash...who knew?!?}

Burgers have always been my biggest weakness, one of my new STAPLES now is Turkey Burgers with Sweet Potato Buns <3

  
REPETITION, REPETITION, REPETITION! Find 3-4 HEALTHY meals that you THOROUGHLY ENJOY and eat them on a regular basis!!!! It doesn't have to be complicated - once you find something you like add it to the rotation!

DON'T expect PERFECTION - this does NOT have to be an all or nothing kind of thing - your goal should be to pick healthy MOST of the time...allow yourself the OCCASIONAL treat {I know I do!} <3

If you are ready to make a change, I would love to help!  Comment Below or connect with me on Facebook, so we can chat.

Fitness Tip - The Compound Effect

Change is not easy and it is highly unlikely that you will ever find a 'perfect scenario' to start...

I think one of the biggest misconceptions with regard to fitness is that BIG SCARY SWEEPING changes are necessary to effect change and that is simply not true...{I mean, if you make big sweeping changes AND STICK TO THEM you will totally see results...lol} BUT major changes are often unsustainable over an extended period of time and can lead to missing out on opportunities for small changes that could have a strong cumulative effect...

Micro-changes {that you are more likely to stick with} are just as, if not MORE LIKELY to get you where you want to go - like drinking a water instead of tea/soda/juice, choosing to eat a salad over a burger and fries, getting in a quick workout or walk instead of watching TV, etc.

Don’t think for a second that those small tweaks are insignificant. More goals are achieved through tiny, incremental changes than one-time, dramatic acts of willpower.

They may seem like insignificantly small changes as first but if you stay CONSISTENT with these itty bitty changes and add a new one each week before you know it you will look back and you will look back and be amazed at how far you’ve come.

Today there will be a variety of OPPORTUNITIES to change your life for the better. It will be simple decisions and they won't transform your life by tomorrow...but if done consistently, they are choices that will change your future - CHOOSE WISELY

My Secret Sauce...

 
I DON'T love vegetables...eek!!!! It's TRUE!

I mean I have LEARNED to 'like' them more than I once did... {they are not completely terrible IF you learn how to make & season them correctly lol}

BUT I can say that there was a time when I KNOW I WASN'T getting my daily servings in...

{ENTER Shakeology}

For me, Shakeology is a NO-BRAINER - initially, I  used it to simplify things a bit {one less meal to make...yay!}…but the more I learned about it, the more it became a nonnegotiable part of my daily routine!!!

People are always asking me how Shakeology compares to other protein shakes...my answer is simple...it DOESN'T

This stuff is soooooooo much MORE than a protein shake people!  It is REALLY, REALLY GOOD NUTRITION condensed into a 160 calorie shake. 

It is so nutrient dense, it's equivalent to 5 plates of salad {and let's be REAL...who wants to eat 5 plates of salad...lol}

Shakeology is protein + 70 superfoods from around the globe - there is nothing artificial in it, there no chemical manipulation, it is as PURE as PURE can be...nutrition SIMPLIFIED - I'm busy, you're busy, who isn't looking for ways to streamline & simplify!

If you are using protein shakes - my question would be - Why?  Is protein the supplement you really need?  Generally speaking the people in this country aren't protein deficient, they're NUTRIENT deficient...so supplementing your diet with something that's nutrient dense is a REALLY good idea..right?!?!

Don't get me wrong, protein shakes CAN be an excellent meal replacement, BUT before you select one READ the label!!!  ALOT of shakes on the market have artificial sweeteners, artificial stimulants, artificial colors, artificial flavors, soy, and/or high fructose corn syrup!!! SMH... {Shakeology has NONE of those}

Suffice to say, if you are NOT drinking for your health, you may as well go to DQ and get something REALLY GOOD =)  

This stuff is truly my *secret sauce* - it keeps me full, curbs my cravings, and gives me the energy I need to CRUSH my workouts! {it also keeps everything MOVING if you know what I mean hehe}  *total bonus it comes in the form of a delicious shake!

Shakeology comes in 5 DELICIOUS flavors:

Chocolate (My personal FAV)

Strawberry

Vanilla

Greenberry (light creamy strawberry taste with a strong wheatgrass flavor)

Chocolate Vegan

If you are interested in learning more about Shakeology let's connect!

Why do I need a Beachbody Coach - one skeptic to another

I blatantly ignored SEVERAL Beachbody coaches that reached out to me and now I have become one...let me explain...

When I purchased Brazil Butt Lift I was 'determined' to go it alone - although I was never actually 'determined' enough to make it through the FULL 60 days. LOL

I started and subsequently quit more times than I can count...  I never got my 'BBL Afters,' not because the program didn't work,  but because it was up to ME work the program & I simply didn't do it...

When I purchased the 21Day Fix, I tried something new, I encouraged {begged =)} a group of friends to purchase it as well - we did it together, supported one another, held each other accountable {for the most part, =) sometimes we derailed each other and or got derailed WITH each other} BUT I finished the program!

It was then that I realized what how integral SUPPORT + ACCOUNTABILITY are to success!

The funny thing is, if I had been OPEN to connecting with one of those coaches that reached out to me, I would have realized Beachbody had already figured that out AND created a system to HELP ensure their customers NOT ONLY purchased the programs but also USED them to CHANGE THEIR LIVES! {& I wouldn't have had to force my friends to purchase the 21 Day Fix - although I probably would have anyway because it's a TOTAL GAMECHANGER}

So here is what I wish I knew back then - coaches are customers that have seen success with the programs and can support you through the process and help you to MAXIMIZE YOUR RESULTS.  They receive discounts & incentives from BB for doing it, BUT that's NOT what its about - they are on their own fitness journey, have seen success with the programs, and are looking to pay it forward.  

They run virtual challenge groups where you can find accountability, inspiration, recipes, tips, and support. {I was super lucky that my friends were open to the idea, not everyone will have that opportunity and that's why the Beachbody community is so amazing...}

I had no idea that even if I ignored them, I was still "connected" to a coach, and they were earning incentives for my purchases, I just wasn't getting the FULL BENEFIT of having a coach...talk about cutting your nose off despite your face!

I am not saying it is impossible to complete BB programs on your own, if you are disciplined and goal-oriented enough ANYTHING is possible, but I can tell you that the support and accountability of a challenge group has helped me to push harder on days when I may have phoned in or skipped my workout altogether...AND you would be missing out on an ARMY of like-minded people who inspire + uplift + and push each other to be better every.single.day. 

I WILL be taking on Brazil Butt Lift again...and this time, I WILL get my 'Afters.'  You have everything you need to succeed but it is going to take everything you've got to get there. <3  

If you are READY for YOUR 'Afters' let's lock arms!
 

5 Ingredient White Chicken Chili #NomNom

Ohh Emmm Geee you are going to LOVE this! This 5 ingredient white chicken chili is AMAZINGGGG! Throw the ingredients in a crockpot, let them simmer for a bit and Voila!!!  I am a bit challenged in the kitchen, so this recipe is right up my alley!!! 

{ingredients}
1 package boneless chicken breasts
48 ounces chicken broth...
2 (15 ounce) cans Great Northern beans (drained)
16 ounces salsa verde {I used Guy Fieri Salsa Verde}
2 teaspoon ground cumin

• Place chicken broth, uncooked boneless chicken breasts, rinsed beans, salsa, and cumin in slow cooker (crockpot) and stir to combine.
• Cook on low for 6-8 hours or cook on high for 3-4 hours. (until chicken shreds easily)
• Shred chicken and ENJOY!!!

 
*optional toppings: diced avocado, chopped fresh cilantro or chopped green onions

I hope you love this recipe as much as I do!!! Let me know what you think!!! 

Fitness Tip - Motivation

One of the most valuable lessons I have learned with regard to fitness is that you simply CANNOT sit back and wait for the motivation to strike you, I did that for years and it got me NOWHERE!

I have ALWAYS been a FANTASTIC 'start'-er - I think most people are...

I would go ALL-IN...for a little bit...until life got in the way... 

When starting anything there is an excitement that compels or 'motivates' you to do it - they say chemicals in the brain actually give you an extra 'push'...

When the "newness" wears off however...it is left up to YOU to create & maintain momentum...all too often, this is the point where I would find myself reverting back old habits... (patiently waiting for 'motivation' to strike again)

When I got REAL with myself about what I wanted, created SMART goals, and began making changes - I realized that motivation can be found on the way!

These are some of my FAV tips for creating & maintaining motivation in fitness!

Fitness Tip - Getting Started

Fit Tip: addition is more valuable than subtraction

I believe that becoming healthier is MORE about ADDITION than subtraction - when I transitioned to healthier lifestyle and started adding more whole foods into my diet, I found that NOT ONLY did I NOT have to feel GUILTY for indulging but also my body & health did not have to pay the price for my "cheats"

I NEVER count calories and I eat food that is delicious 100% of the time...but I have made these 'indulgences' an "every once in a while thing" because I never want to go back to feeling GUILTY about everything I put into my mouth!!!!

Instead of beating yourself up for all of the "bad things" you ate, did etc. focus on the GOOD things you can ADD to your life....

*Can you ADD more veggies, fruits and wholesome foods?

*Can you ADD more water?

*Can you ADD more movement?

*Can you ADD more fresh air?

*Can you ADD more positive friends, conversations, experiences?

ADD more good & make less room for the bad <3

My Transformation

 

 

Let me start by saying that I think Before and Afters are super inspiring! Sharing one however is a bit like speaking in front of stadium...naked... (or so I imagine) but because they inspire me, I feel like it's important that I share...

The picture on the left was taken roughly 13 months ago, just before my very first round of The 21 Day Fix.

It is not the biggest I have ever been and I was not in BAD shape...BUT I was not happy with my body, I was not comfortable in my own skin, and potentially worst of all I had no idea the AMAZING things my body was capable of!!!

I was already about 16 months into my fitness journey, I was KILLING myself with cardio, taking multiple interval training classes every week {translation:$$$}...

These results are 100% from working out AT HOME and replacing 1 meal a day with Shakeology.

✅no starving myself
✅no gym membership
✅no personal trainer

If you are ready for your 'after' I want to help! Message me @ amandadeenn@gmail.com or comment below for deets!

Blueberry Oat Breakfast Bars #NomNom

OMGosh these breakfast bars are #HEALTHY, #EASY to Make, Convenient, & Husband Approved to boot ✅✅✅✅

I have had ALOT of Pinterest ‪#‎fails‬ lately - I have tried about a dozen recipes for rolled oats... each of which was less impressive than the last...until THESE BAD BOYS!!!!
 

 

{ingredients}
 

4 tablespoon coconut oil
4 tablespoon honey
3 tablespoon nut butter {I used almond butter}
2.5 cups rolled oats {I used Bob's Red Mill Extra Thick Whole Grain Rolled Oats}
1 cup blueberries

• Preheat Oven to 340 degrees
• Line a 10x10 baking dish with grease proof paper
• Melt Coconut Oil, honey, and nut butter in a LARGE saucepan over medium/low heat - once melted & combined, stir in oats and mix until all oats are coated - remove from heat & add blueberries
• Transfer mixture into the baking dish & use a spoon to press down
• Bake for 20 minutes or until sides are beginning to brown
• Allow dish to cool before lifting grease proof paper with oat mixture on cooling rack
• Cut into 6-8 bars

*optional topping
Mix 1 tablespoon plain greek yogurt & 3 teaspoon of Orange Juice and drizzle on top!

Welcome! Here's a little bit about me...

Hi!  My name is Amanda and I haven't always been into health and fitness, in fact, once upon a time, in a land not so far away =) I was a Coca Cola guzzling, breakfast skipping, fast food lovin' member of Overeater's Anonymous...yep...I think that pretty much covers it...

While I've never been 'overweight'

• I have been twenty pounds heavier than I am today {I have very FEW pictures from that time in my life, THANK GOODNESS Facebook did not exist back then...}
• I work to maintain my current weight {my body would happily put on 10 pounds if I let it}

Truth be told, I have ALWAYS looked for shortcuts when it came to fitness – I made my parents buy me the ‘ab flex’ (because who actually wants to do sit ups when you can spend $60 on a spaceship looking hunk of plastic that promises that it will help you achieve the same effect….), I took Hydroxycut (before they removed ephedra), Lipozene and pretty much every other 'miracle' pill on the market…

I would have done ANYTHING to be fit...you know...except give up alcohol, junk food, and spend my free time exercising... =)

Throughout the first couple years of dating, my now husband, Tony, would take me to the gym with him to ‘Train Me’ – he eventually realized that his efforts were futile – I wasn’t happy with my body & desperately wanted to be fit but was quick give up when I did not see results overnight…

It was when we got engaged that I made a conscious decision to focus on CHANGES instead of results – I wanted to be the bride that I knew he deserved, and in order to do that something had to change, I had to stop QUITTING…

I purchased my first Beachbody Challenge pack – Brazilian Butt Lift (after watching a late-night infomercial of course!) in March of 2012.  Since then I have tried a variety of BeachBody programs (eventually finding my SOULMATE workout in The 21 Day Fix) and integrated Shakeology (their MUST-HAVE daily dose of dense SUPERFOOD nutrition) into my daily routine…

I have become a huge advocate of Beachbody's programs & products...I am still in awe of the changes I have experienced as a result of consistently using them & in the hopes that I can help someone like me, I have taken it a step further and become a coach!  On this blog I plan to share my journey, my FAV tips, and any & all YUMMY recipes I find along the way!  I hope you will join me!