What exactly is included in the 108 pages of the program:
12 Weeks of workouts that involve heavy weights to increase strength, muscle building, and blasting fat with high intensity interval cardio circuits
Pages of in depth "Exercise Breakdowns" to show and explain how to execute each exercise as well as modifications to make the moves easier or harder
Information pages on the importance of
progress check ins, measurements, and pictures
different types of cardio (HIIT vs LISS)
why you should lift weights
why you should rest, stretch, and foam roll
Nutrition information section
breakdown of macros, micros, and other essential foods
in depth grocery guide list
tips for success
** Note: these workouts do require the ability to do jumping movements (squat jumps, burpees) and basic weight bearing exercises such as squats, deadlifts, bicep curls, shoulder presses, etc. While there are modifications, if you are physically injured or unable to do most movements, this program might not be suitable for you.
Example of Exercise Breakdown
Example workout (not all will be in this circuit style!)
The whole program is selling for just $35!
Add to your cart below and start your #OperationSxy
I'm always looking for a cakey protein batter for donuts, muffins, pancakes, etc, but a lot of the time, protein recipes just turn out rubbery and dry! BUTTTTT not this batter! Finally nailed it! Maybe it's because I used the Quest Protein Powder which is a blend of different proteins!
This month I got the chance to try the Resolution Box from Im Pretty Fit!
What it basically is is a monthly fitness box subscription where each month there's a different themed pack for your fitness lifestyle! Whether it be a Resolution pack for getting back on track, or a Spring Protein packs, Fall themed packs, and more! You can buy 1 pack OR buy a subscription to get a box monthly.
This is my first ever subscription box type of package, and what I loved about it was that you can get to try a little bit of EVERYTHING. Instead of going out there and buying a huge box
of supplements or snacks, and ending up not liking them and then
wasting your money. With this, you get to sample everything, before you
go out and buy them!
My favorites from this Resolution Box so far are the Egg White Chips and the ProCakes Protein Pancake Mix! YUHMMMM. Still have yet to try the About time protein samples, but I had them a few years ago and I remember them being super natural and tasty :)
Also, I received a tub of their PrettyFit Greens, which is like a tub of wonderful superfood GOODNESS. I threw in a scoop into my protein smoothie to get all the benefits:
Supports Healthy Digestion
Helps Optimize Overall Health
Contains Powerful Antioxidants
Vegan Friendly, Non-GMO Formula
No Artificial Flavors, Colors, Sweeteners, or Preservatives
See me making the pancakes and shake here on youtube!
Overall, I think subscription boxes are so cool! I know they have so many out there, not just for fitness either! They have beauty boxes, pet boxes for your dogs or cats, nature boxes, etc etc! I love that you can get a sampling of everything, and the price isn't too shabby either ;) If you do decide to purchase a subscription, or just a box to try it out one time, use the discounts below to save some money!
Ingredients: •15.00 oz Chickpeas •1/2 cup warmed nut butter (I used Nuts N More http://www.nuts-n-more.com/) •1/4 cup liquid egg whites •1/4 cup Semi-Sweet Chocolate Chips (Amount up to you!) •1 scoop whey protein Vanilla (I used MGN Whey) •1/2 cup Apple Sauce Unsweetened •1/4 cup Calorie Free Pancake Syrup (I used Walden Farms Pancake Syrup from http://www.iherb.com/ - Amount up to you!) •1/4 tsp baking powder
Blend all the wet ingredients and chickpeas together VERY well. I suggest a food processor! Then mix in the dry ingredients last. Pour onto parchment paper in a baking pan and bake at 350 F for 28-30 Minutes! VOILA! Let cool before cutting!
Iherb.com discount: "VEP693" for a discount and free shipping! I get all my specialty health foods and baking ingredients from here!
Why do vacations and trips always scare us to death when we think about staying on track for our lifestyle? Because it's a completely different atmosphere! You're on a different schedule, different foods are around you, and not to mention you're off your gym plan too!
Portion sizes: You know I'm all about moderation not deprivation, but make sure it's MODERATION. You don't need the whole pizza, but maybe a slice or two are fine! Don't feel like you HAVE to finish your plate when you go out to eat at restaurants. Doggy bags are you friends and leftovers are sooooo tasty the next day. Ways you can watch your portion sizes are
Share your plate with a friend
Ask the waiter to split your dish in half! Serve you one half now, and save half in a to go box!
order with your eyes! Sometimes our eyes are bigger than our stomachs,
so try and order a smaller dish. If afterwards, you're still hungry,
then you can always order another side.
Save on the calories: there are soooo many sneaky calories in dishes when you eat out! Try and lessen the calorie overload by:
Getting sauces on the side
Get grilled, baked, steamed dishes instead of fried, buttered, or creamy
Don't fill up on the table munchies (biscuits, breads, nuts, etc)
Allocate! I'm always allocating my proteins, fats, and carbs!
Have open faced sandwiches or burgers! You don't need both buns for the taste! So just take one out and eat it open style!
you're having a carby meal at night, lessen the carbs throughout the
day! If you're having a fatty meal later, lessen the fats throughout the
"I regret wasting calories on things that didn't taste as good as I hoped"
Don't waste your calories! If you don't like the food, don't eat it!
you're at a buffet, look at everything before piling it all on your
plate! Pick out the things you know you'll like instead of just filling
yourself up with food you'll just regret later
Be annoying to the waiter! Ask how dishes are prepared, ask for no seasoning, ask for additional lemon, for steamed instead of fried, sauce on the side, etc etc. This is your life, who cares if one person gets annoyed!
Have a buffer for those additional calories! Add in activities like swimming, walking everywhere, going to amusement parks, etc. Keep active so that you don't have the DOUBLE negative of eating too much AND not working out! Add in some exercise/be active to help lessen the impact the additional food will have
Alcohol: Always aim for the less calorically dense choices. Don't go with the mixes with soda or juice because that's a lot of unnecessary sugars! Try vodka and water, vodka diet sodas, vodka sugar free redbull, or lightened up versions of your favorite drinks! Ask for mojitos with less sugar!
AND IT'S VACATION! Don't forget to enjoy yourself. Don't revolve your days around food or stressing about it all. If you're having a great time, food shouldn't be the center of attention! Spending time with your friends, family, loved ones SHOULD be! So have fun, relax, make smart choices, and you'll do great!
I love pancakes, but making little pancake ball puffs are so much fun! Especially when you can fill them with YUMMYY things like nutbutters, quest bars, nuts, the choices are endless!
For these, I stuffed my EHP Labs protein puffs with Nuts N More Chocolate Peanut Butter!
This has to be one of my FAVORITE recipes. High protein, pretty low calorie compared to Cheesecake Factory Cheesecakes, and SO easy to make! Macros: makes 8 HUGE square servings (or you could do slices!)
1 out of 8: 198 calories, 9.7 g fat, 11.2 g carbs, 15.8 g protein!
MMMM Made these healthified Red Velvet Cupcakes for Valentines Day! They turned out DELICIOUS! Who knew vegetables would be amazing in desserts?! :D
Also, Check out these ADORABLE personalized sandals from Erin Condren! <3 in LOVE. And I can't wait to rock them out on the beach next week for my Spring Break in PANAMA CITY, FLORIDA! <3
I love that the bundle came with a tote too! It's SO durable, almost like potato sack material, so I can stuff a bunch of things in there like makeup, sunscreen, towels, etc! Can't wait to use this on my vacay! If you want to get your OWN fun summer/spring break bundle, head to THIS link and you'll get $10 off your first order! WHATTTT! I know I know, you're welcome :P