Thursday, February 26, 2015

Shakeology Recipes

Dessert in a glass!
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
1 cup brewed coffee, chilled
1 scoop Vanilla Shakeology
1 Tbsp. mascarpone cheese (or part-skim ricotta cheese)
1 tsp. unsweetened cocoa powder
½ tsp. pure rum extract
½ cup ice
1. Place coffee, Shakeology, cheese, cocoa powder, extract, and ice in blender; cover. Blend until smooth.
Tiramisu Latte Shakeology nutrition facts and meal plan portions
Strawberry Sea Salt
A little bit salty, a little bit sweet, and totally delicious.
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
1 cup nonfat milk
1 scoop Strawberry Shakeology
1 dash sea salt
1 cup ice
1. Place milk, Shakeology, salt, and ice in blender; cover. Blend until smooth.
Strawberry Sea Salt Shakeology nutrition facts and meal plan portions
Choco Cherry-Licious
Frozen black cherries are already pitted, so there’s no muss or fuss to add delicious cherry flavor in your shake! Look for unsweetened cherries to keep this smoothie healthy.

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
1 cup unsweetened vanilla almond milk
1 scoop Chocolate Shakeology
½ cup frozen unsweetened black cherries, pitted
½ cup ice
1. Place almond milk, Shakeology, cherries, and ice in blender; cover. Blend until smooth.
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
1 cup unsweetened vanilla almond milk
1 scoop Chocolate Shakeology
½ cup frozen unsweetened black cherries, pitted
½ cup ice
1. Place almond milk, Shakeology, cherries, and ice in blender; cover. Blend until smooth.
If you love blackberries and pecans, this smoothie will quickly become one of your favorites.
Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving
1 cup unsweetened almond milk
1 scoop Strawberry Shakeology
½ cup fresh or frozen blackberries
2 Tbsp. chopped raw pecans
1 cup ice
1. Place almond milk, Shakeology, blackberries, pecans, and ice in blender; cover. Blend until smooth.

Dark Moon Shakeology recipe nutrition facts and meal plan portions

Tuesday, February 17, 2015

Clean Eating Turkey and Spinach Calzones

clean eating recipe

Forget about buying pre made pizza pockets – you can actually make your own and keep them on hand in the freezer to pull out for a meal. If you’re more of a pizza aficionado, you can use this same dough to make two thin-crust pizzas. Add your toppings and bake at 550°F for 9 to 11 minutes on a pizza stone.
Serves: 8
Hands-on Time: 50 minutes
Total Time: 4 hours, 10 minutes
  • 3 3/4 cups white whole-wheat flour, plus additional for dusting
  • 3/4 tsp sea salt
  • 1 packet active dry yeast (2¼ tsp)
  • 1 tsp organic evaporated cane juice
  • 3 tbsp olive oil, divided
  • Olive oil cooking spray
  • 1 1/4lb lean ground turkey breast
  • 1/2 tsp fresh ground black pepper
  • 5 oz spinach leaves, roughly chopped
  • 1 large egg
  • 4 oz mozzarella cheese, grated
  • 2 cups ricotta cheese, drained
  • 1 3/4 cup marinara sauce
  1. In a large bowl, whisk together flour and salt; set aside. In the bowl of a stand mixer, add yeast and cane juice and slowly pour in 1/4 cup hot water (110°F to 115°F) over top. Set aside until yeast becomes frothy, 5 to 10 minutes, then add 1 cup room temperature water and 2 tbsp oil. Whisk by hand to combine. Add flour mixture and beat on low speed with dough hook until flour is moistened, about 2 minutes. Cover with a kitchen towel and rest 20 minutes, allowing flour to become fully hydrated.
  2. Beat dough on medium speed until smooth and elastic, about 6 minutes. Mist another large bowl with cooking spray. With floured hands, quickly form dough into a large ball and place in bowl. Cover with kitchen towel and rest until doubled in bulk, 1 1/2 to 2 hours. Transfer dough to a lightly floured surface and divide into 2 equal pieces. Knead each piece into a ball for about 20 seconds. Cover with kitchen towel and rest 1 hour. (Tip: May be made up to 2 days ahead. Mist the insides of 2 zip-top bags with cooking spray, place a ball of dough in each bag and refrigerate. Bring to room temperature and proceed with recipe. Dough may also be frozen in zip-top bags for up to 1 month. Defrost in the refrigerator overnight.)
  3. Preheat oven to 450°F. Mist a large skillet with cooking spray and heat on medium-high. To skillet, add turkey and pepper and cook, crumbling meat with a spoon, until no longer pink, 7 to 8 minutes. Transfer to a medium bowl and set aside. Carefully wipe out skillet, then mist with cooking spray and heat to medium. To skillet, add spinach and cook, stirring occasionally until wilted and liquid has evaporated, 2 to 3 minutes. In a medium bowl, stir together egg, mozzarella and ricotta. Stir in spinach until combined.
  4. Line 2 large rimmed baking sheets with parchment paper. Fill a small bowl with water and set aside. Divide each ball of dough into 4 equal pieces. Onto a lightly floured surface, place 1 piece of dough and roll into a thin circle, 8 to 9 inches in diameter. (Tip: Keep remaining dough covered with a towel while you roll.) Leaving a 1-inch border around the edge of the circle, spread about 3 1/2 tbsp marinara on half of the circle. Top with 1/3 cup turkey and 1/4 cup ricotta mixture. Dip a finger into the bowl of water and run it around the edge of the dough, dampening about 1/2-inch of the border. Fold the dough over the filling and press edges together to seal. Fold edges over, crimping them like a pie crust. Transfer calzone to prepared baking sheet (a metal spatula works well) and cover with another kitchen towel while you work. Repeat with remaining dough and filling (you may have a small amount of turkey left over), placing 4 calzones on each baking sheet.
  5. Lightly brush calzones with remaining 1 tbsp oil. With a thin knife, make 3 small slits through the top of each calzone to allow steam to escape. Bake in the upper and lower thirds of the oven, switching positions up and down and left to right about halfway through, until dough is golden brown, 17 to 19 minutes. Cool on baking sheets for 5 to 10 minutes.
Nutrients per serving (1 calzone): calories: 513, total fat: 20 g, sat. fat: 8 g, monounsaturated fat: 8 g, polyunsaturated fat: 2 g, carbs: 42 g, fiber: 7 g, sugars: 4 g, protein: 37 g, sodium: 538 mg, cholesterol: 107 mg
Freeze & Eat Later
Bake as directed and cool completely on a wire rack. Wrap calzones individually in plastic wrap, place in a zip-top bag and freeze up to 1 month. Defrost 8 to 24 hours in the refrigerator. About 1 hour before reheating, allow calzones to come to room temp. Preheat oven to 350°F. Discard plastic wrap and loosely wrap calzones individually in foil. Place on a large, rimmed baking sheet and bake until heated through, 15 to 20 minutes.

Tuesday, February 10, 2015

4 Weeks To An Organized House

getting organized

I know what you're thinking, what does an organized house have ANYTHING to do with fitness? Well, I'll tell you! 
If your space is decluttered and organized, you will find yourself feeling less stressed and having more time to do other things besides clean. You know, like you have time to workout now! What?! Mind blowing isn't it? ;) AND you may even find time to meal prep! 

I'm holding a fun and free group on Facebook, you can request in here:

I will provide tips & lists to keep us all on track. Yes, I'll be doing this too! I'm finding my own stress level going up with the clutter of 3 small kids. Time to declutter and de-stress! Who doesn't want that?! 

Of course, I'll update this blog to share what our group did in case you are not on Facebook or didn't get to join the group in time! 



Saturday, February 7, 2015

2014 Reflections

As Jim Rohn once said 'Time is more valuable than money. You can get more money, but you can't get more time'
Boy that rings true!! And as I sit here looking over my 1099 from Beachbody I realize that what I made this past year would have taken me 5.6 yrs at my old job. 5.6 yrs!! WOW!
All that time I got back is PRICELESS!!! 
The free trips & perks are awesome too, but that time I gained means the most to me💕
I took a leap of faith with this. I had seen others success and knew I wanted more out of life. So why not me?! I'm so glad I did. My only regret is not knowing about this sooner.
If lil ol me with zero business training or fancy degrees can take my team to top 1% of the company (3 yrs running), think of your possibilities as a Beachbody Coach!

Think coaching is for you? Fill out an application below to see if you are a good fit for my team!

Wednesday, February 4, 2015

10 Reason Women Should Lift Weights

benefits of lifting weights

Many women believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggly bits. Sound familiar? Aerobic exercise is important for good health, but it’s only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, weight training is essential. If you avoid pumping iron because you’re afraid of getting “bulky,” then you’re missing out on one of the best fat-burning methods around.
When you’re weight training, you shouldn’t rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you’re losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what’s more important, the number on the scale or how you look in your skinny jeans?
If you’re still not convinced that you need to lift weights, here are 10 reasons you should reconsider.
1. Burn more fat. Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense weight-training program such as ChaLEAN Extreme, your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.
2. Change your body shape. You may think your genes determine how you look. That’s not necessarily true. Weight training can slim you down, create new curves, and help avoid the “middle-age spread.” Just look at the amazing body transformations of the women who’ve completed P90X. Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your hips and thighs. And no, you won’t bulk up—women don’t have enough muscle-building hormones to gain a lot of mass like men do. If you keep your diet clean and create a calorie deficit, you’ll burn fat.
3. Boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.
4. Get stronger and more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
5. Build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
6. Fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, in conjunction with psychological treatment, helps lessen their depression symptoms substantially.
7. Improve sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s bicycling with the family, swimming, golfing, or skiing…whatever sport you enjoy.
8. Reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who lifted weights for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.
9. Get heart healthy. More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.
10. Defend against diabetes. In addition to keeping your ticker strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.
Looking for a weight lifting routine you can do at home? Here are some suggestions:
1. P90X
2. P90X3 (30 min workouts)
4. 21 Day Fix Extreme (30 min workouts) 

Monday, February 2, 2015

21 Day Fix Extreme Is Here!

It is finally here! I am beyond excited for this program! The 21 day fix extreme is officially available to purchase through me as your coach!  

It combines strength training with steady state cardio and power moves to bring your body 6 days of intense change for your body! 

Nutrition is KEY to your results and with Extreme you are going to be eating ONLY clean foods. So in the Fix you were able to have your wine or a treat once in a while. With the Extreme that is gone!  You are 100% clean and you are dialed into nutrition with the portion controlled containers and a list of approved foods and recipes to go along with that! 

So who is this program for?

1.  People who want a dramatic short term weight loss solution for a big event like a vacation, class reunion, etc...

2.  21 Day Fix Graduates or individuals who have completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.

3.  People who are ready to change and have a no BS attitude.  There are no excuses, if you want the results its time to dig a little deeper and get them!  The biggest key to this program is the nutrition plan!  Having that will power to say no to the treats!  The great part is that you are not on this journey alone.  My job is to have you in my closed online support and accountability group and coach you through the entire program from beginning to end.  My goal is to make sure that you do in fact get the very best results possible.  I will provide daily accountability, tips, recipes, and we will cheer each other on and help each other stay focused when life gets in the way! Accountability definitely helps keep me on track. 

4.  This program is also for people who don't want to count calories or macros. Its based on a simple and easy to follow portion controlled container system that gives you a very specific list of foods and ways to prep and prepare your meals.

21 Day Fix Extreme is here, What is the 21 Day Fix Extreme, 21 Day fix Extreme Meal Plan, Results, Melanie Mitro
Sample of a fix meal with the containers

What do you get when you purchase this program?

Well the best way to get this program is with what is called a "challenge pack"  that is the 21 day fix extreme complete program.  7 workouts, the portion controlled containers, the nutrition guide, program manual, countdown to competition plan and a bonus DVD called the "CHALLENGE" which you only get when you order through me as your coach!  This comes with free shipping and a discounted price when you purchase the package this way! Honestly this is the best bang for your buck.  This also gives you access into my challenge group for the customized support, meal planning, tips, recipes, accountability, how to handle cravings, temptations and social events!  I won't let you fail.  If you want to succeed we will do this together!  I love my job and seeing other people reach their goals is the best feeling in the world.

Why am I doing the 21 day fix???  I am going on a Team Beachbody Trip in 2 months to Cancun & I want to be bikini ready!
It takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up! 

Is this just a "girls" program? Um NO! Dudes are getting ripped too! Check out this veteran and his abs!

Get the 21 Day Fix EXTREME NOW!!!!!

21 day fix extreme is here, get the 21 day fix extreme