Thursday, January 21, 2016

How I got my results with Hammer & Chisel in 1 month #realtalk

            
What happens when you get brave and post your results to social media after getting insane results doing Beachbody's newest program Hammer & Chisel?  Well, the unthinkable. Never in a million years did I realize that so many people would be inspired by little ol' me, mama of 4, teacher, bakery owner, cake decorator from small town Pennsylvania. That post I guess went viral?! I don't even know. I just know that my life has been a whirlwind and my phone has been going bananas ever since haha!!

I've received hundreds of friend requests form around across the US and Canada, messages filled up my inbox. Many people have commented on my photo results, sending me notes of encouragement, congratulations, virtual high fives, and genuine surprise at the possibilities from this program in such a short time.

In addition to the outpouring of support, naturally many of you have had questions. Many of those questions have been the same so I thought I could put them all together in one place. If you are going to invest in yourself, I want you to get the best results possible. I am not a nutritionist, or an expert by any means, but I am more than happy to share my thoughts, tips, and recap of the month. If I can help one person change their life, it will be worth it!!

So if you have the program, you know that it requires a weight bench (or stability ball) and free weights as well as a pull up bar or resistance bands with an over the door attachment. Use what you have by all means, but if you are in the market for any of these things, here's what I have:

Adjustable Weight Bcnch

I got it on Amazon with free shipping of course (I love Prime!) It is easy to adjust and stores away easily when not in use. Also it is very sturdy, which is important with a lot of these moves.






Free Weights/Dumbbells

You need a variety of dumbbells for this program. I have  few sets, but not all. So we invested in a set of adjustable dumbbells that adjust from 5-52.5 lbs. I love them! Not cheap but they take way less space than an entire set of dumbbells!








Pull Up Bar

Ok, mine  is nothing fancy. $20 at Walmart and my hubby uses it too. Has not damaged the walls at all (bonus!)

Now...I cannot do a pull up or chin up. Not even 1, even after a month of the program. So I had to purchase a pull up assist to help. They are STILL hard, especially the last few reps, even with the assist. But I am noticing improvement. If I can do 1 regular pull up by the end of this program,  I will be thrilled!



So now that we have discussed equipment, let's talk weights.  I started out doing upper body at 10-12.5 lbs. I starting bumping my weights up in week 3. I am now using mostly 20s for upper body. Lower body, I started with 15 lbs, and have bumped up as well. Now at 25 or 30s. I think this has helped my results. Honestly. You have to push yourself. Not injure yourself though. Be smart, please. Start out slow and you will surprise yourself with how much improvement you will see after just 2 weeks.

Do the workouts. Follow the calendar. I did it to a "T". No missed workouts, rested on rest days, do the extra ab videos when it says. Don't skip the stretching at the beginning or end of the workout. I did not purchase the Deluxe kit ( I wish I had). If you have it, by all means, add those in!!

The performance line is new to Beachbody. It is optional, but I highly recommend it. Yes, all 5 products. Even the creatine as a woman!! I am taking them all.
 
What's so special about this line?
  • Developed by Harvard-trained scientists using cutting-edge sports science and nutrition research.
  • Packed with ingredients and plant-based phytonutrients that have been scientifically shown to work.
  • Formulated at clinically effective ingredient levels scientifically shown to make a difference in energy, focus, stamina, strength, and recovery.
  • No gimmicky ingredients just sprinkled in to sound important, but are ineffective. Just powerful ingredients at the right doses, shown by science to help accelerate your results.
 
What's holding you back from the results you want? Are you tired and sore? Hitting a wall too soon? Can't recover fast enough? Now, get ready to blast through your toughest workouts. To absolutely crush every goal. Because Beachbody Performance is taking the supplement industry...and turning it on its head.
With this line, you will get:
  1. More energy and endurance
  2. Better focus to push harder
  3. Less exercise-induced muscle soreness
  4. Faster recovery times
Honestly, if you are serious about getting the best results possible, you need this line! Now if is a bit much for you to get the whole line, if I were to choose 2 products that I believe impacted me the most... it would be the Energize and the Recover. The pre and post workout. You can actually get them in a bundle WITH the Hammer & Chisel program if you don't have it yet!! Or you can get a stack of both on their own here.

Now, remember, these supplements DO NOT count as containers for Hammer & Chisel. They are considered free!

Am I drinking Shakeology as well? Yes!! I wouldn't miss it. . I actually mix my creatine in with it and sometimes the post workout as well. It counts as 1 red container daily and since I get 4, it works out well!

So we talked workouts, we talked equipment, we talked supplements... but the biggest part of this transformation I have to credit to these little colorful containers.
So each day you get a certain number of each of these containers filled with foods from the approved list provided with the progra

The number of containers you get is determined by a calculation you do based on your start weight, activity level daily (outside of the workouts), and your goal with the program to gain muscle or lean out. Once you perform this calculation, you end up with a daily calorie target. Now don't worry, you don't have to count any calories with this program. The target simply helps you select a bracket. When I performed the calculation, I got a number of 1530. 
These are the brackets:


As you can see, 1530 fell into Plan B. However, I decided to bump down to Plan A. I'm not saying to bump down a bracket from where you fall, but if it's borderline, perhaps consider it. So I get 3 greens, 2 purple, 4 reds, 2 yellow, 1 blue, 1 orange, and 2 tsps. daily.

I eat a lot of the same things. It works for me. As you read earlier, I am a busy working mom so I have to keep it simple LOL. If you're just starting out with clean eating and this lifestyle, I highly suggest it. If not you will burn out quickly and are more likely to revert to old habits. So I prep Sundays and Wednesdays for 3-4 days at a time. This is crucial. I plan 1 cheat meal a week. I also track my containers using the 21 day fix app to ensure that I get them all in and don't go over. I drink water like it's going out of style. Nothing else, except my shake, mixed with water LOL. I don't do coffee or hot tea, so its just plain water.

Here is a sample of one of my meal plans. FYI- I don't eat seafood, so I pretty much eat a ton of chicken. Chicken breasts, chicken sausages, and ground chicken. I'm not a huge egg fan, but I do eat them scrambled with spinach for breakfast as long as I have hot sauce.  

 
If you are considering doing this program, I would love to do it with you. I am actually kicking off another round February 1st!! Fill out the application below to send me your info.  I'll support you all the way! Together we are better:
 


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Wednesday, January 13, 2016

Creamy Chicken Alfredo with Rice Pasta

Oh my goodness!! Did this ever hit the spot tonight?! It was creamy, comforting, and delish.
It's made with simple ingredients, so it comes together quickly and is perfect by itself or topped with grilled chicken.

The kids loved it. I added broccoli and not one complaint. Cheesy and oh so good.

INGREDIENTS
  • 8 oz pasta
  • 2 Tablespoon extra virgin olive oil
  • 2 garlic cloves, minced
  • 2 Tablespoons whole wheat flour
  • ¾ cup low sodium chicken broth
  • ¾ cup unsweetened almond milk
  • salt & pepper
  • ¼ cup grated parmesan cheese
  • ½ teaspoon garlic powder
  • 2 teaspoons parsley flakes
  1. Cook pasta in a pot of salted, boiling water until al dente. Drain then set aside. Let pot cool off the heat for several minutes. I prefer the brown rice spaghetti pasta.
  2. Before starting sauce, I threw a bag of frozen broccoli in the microwave with 2 tbsp. of water and covered with plastic wrap for 5 minutes. Strain.
  3. While pasta is cooking, in a saucepan over medium heat olive oil. Add garlic then saute until golden brown, about 30 seconds, being very careful not to burn. Sprinkle in flour then whisk and cook for 1 minute. Slowly pour in chicken broth and almond milk while whisking until mixture is smooth. Season with salt & pepper then switch to a wooden spoon and stir constantly until mixture is thick and bubbly, about 4-5 minutes.
  4. Take saucepan off the heat then stir in parmesan cheese, garlic powder, and parsley flakes until smooth. Taste then adjust salt & pepper if necessary and add in the broccoli you strained earlier (unless you're doing the fix or H & C, hold off) I put this on low to simmer while I grilled my chicken
  5. You can skip this step or use steak or shrimp too. I love my grill pan! I preheated it and grilled up 4 chicken breasts, then I sliced them once they had a minute or two to rest.  Now to assemble. If you're following the 21 Day Fix or Hammer & Chisel, the container counts are below.





 Measure out 1 yellow of rice pasta, 1 green of broccoli, 1 red of grilled chicken, For the alfredo sauce, I used a 1/4 c. and counted it as 1 blue, 1/2 yellow, and 2 tsp. Throw it all in a bowl, mix and enjoy!

As you can tell, this meal will use a lot of your containers, but if you plan ahead you can totally have it guilt free!! Let me know what you think!

Tuesday, January 12, 2016

Roasted Buffalo cauliflower

Oh my!! What's not to love?  Big on flavor, low on calories - these Buffalo Cauliflower Bites are so good, you won’t believe they’re vegetables!!

 I love hot wings, but they're not exactly the best for ya. So here's the perfect fix for those hot wing cravings. This also makes a great side dish!


Ingredients:

1 head cauliflower, cut into florets
1 tablespoon oil
salt and pepper to taste
1/4 cup hot sauce 


    Toss the cauliflower florets in the oil, salt and pepper, arrange in a single layer on a baking sheet and roast in a preheated 400F/200C oven until lightly golden brown, about 20-30 minutes. Toss cauliflower in the hot sauce and enjoy warm!

Slow Cooker Sweet & Sour Chicken (21 DF/ H & C Approved)

I was looking for something easy to throw in the crockpot this morning. Something filling, something warm, and something that my kiddos would be happy to come home to! The house smelled amazing when they walked in the door and they couldn't wait to peek inside that crockpot to see what mama had waiting...

So this one was a new twist on an old favorite. Typically sweet and sour chicken dishes have bell peppers in, but one of my kiddos is not particularly fond of them so I decided to leave them out this time. You could always add them for a more "grown up" version!

We served this over brown rice and with a side of vegetable stir fry with some liquid aminos. Seriously satisfying and no left overs!!

Easy prep, easy clean up (especially if you use a slow cooker liner), and happy kids!! I call that winning :)

Ingredients:


1/3 c liquid aminos or low sodium soy sauce 
2 Tbsp raw honey
2 cloves garlic, minced 
1 tsp fresh ginger, grated
1/4 tsp crushed red pepper flakes
1.25lbs. boneless, skinless chicken breasts
1 small yellow onion, chopped (about 3/4c)
1 fresh pineapple, cut into 1 inch cubes
 
I simply threw everything in the crockpot on low for 8 hours. Then I shredded the chicken and Wa-LA!!
 
21 Day Fix/Hammer & Chisel Containers?? 
                                      with Rice: 1 Yellow, 1 Red, 1 orange, 1 purple
 
If you would like more recipes like this one and daily accountability towards your own healthy fitness goals, please fill out this application below to be considered for my next online group:
  
 

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Thursday, January 7, 2016

Buffalo Chicken Spaghetti Squash

Get in my Belly!! LOL, but seriously. You have to try this one.
It's amazing. Simple...and I mean who doesn't love buffalo everything?

When I was pregnant with my son, that was my 1 craving. Yep, hot sauce. Haha. I used it on everything. My favorite thing was to dip McDonalds French fries in it... (before my clean eating days of course) ;)

Now I still use it all the time. This week I had roasted buffalo cauliflower and now this.
 


Ingredients:-1 spaghetti squash
-2 chicken breasts
-half a cup of low fat mozzarella cheese/cheddar cheese
-handful of blue cheese crumbles
-1 onion
-1/4th cup of Franks Buffalo Sauce
-1/2 c. plain greek yogurt
 -1 TB of olive oil
-Garlic Powder (or diced garlic)

 First cut your spaghetti squash in half. This is not an easy task LOL. (You need a big knife and some muscles.) Then rub just a little olive oil and salt and pepper on both sides. Face up, place them on a baking pan, bake at 350 for 45 minutes.
 
While thats cooking in the oven, boil your chicken. I placed 2 chicken breasts in a pot of boiling water for about 10 minutes. Remove, let cool, and shred with a fork. (don't try to do this while its hot, it hurts LOL)
 
Take another pan on medium heat with the olive oil, add your sliced onions and shredded chicken. Cook until your onions are transluscent, then add your buffalo sauce and garlic. Reduce heat to LOW and cover. When your squash is out of the oven, let it cool for about 10 minutes. Then once its cool, using a fork, scrape your squash to get all of it into the center.  And you want to make room for your topping.
 
 Once you’ve scraped all the squash loose, just flatten it out so you can fill your squash boats! Add the plain greek yogurt to your buffalo chicken mixture if you prefer a more creamy texture. Split your buffalo chicken, onion, greek yogurt mixture between each half. Then top with mozzarella/cheddar cheese. Broil in the oven for about 5 minutes, until the cheese is bubbly. When it comes out top with the blue cheese and herbs for seasoning.
 
Thats it! I promise, it sounds more complicated than it is! You HAVE to give this a try!
 
Half of one of the halves is a serving, BUT it is dependant on the size of your squash. These were on the medium side, and once I measured my portions for the 21 day fix, this equals out to about ONE green (squash), 1.5 red (chicken and yogurt), 1 blue (cheese), and 1 orange (sauce). For recipes like this, I typically measure everything BEFORE its baked, so that I can know my exact portions.
 
I cant wait for you to try this!
 
If you want more recipes like this, email me to join my next challenge! coachalishasmith@gmail.com 

Tuesday, January 5, 2016

Hammer & Chisel 1 month results

Ok, so when you see the results of a test group and you know that a program works for others, but you can't help but wonder if you will get the same results, right??

I mean...I gotta be real. Before becoming a coach. I would watch those Insanity and p90x infomercials late at night and wonder if they photo-shopped those before and afters and paid those people to make those claims.

Since becoming a coach and the beauty of networking, I now have a circle of friends getting their own customers and family results using Beachbody programs all over the country. Real people, real results. I see these transformations right before my eyes. I see these people out in work day after day, post their food pics in my challenge group, and low and behold, weeks pass and they transform both inside and out!! In fact, just over Christmas break my son and I were up late and the new Cize infomercial was on. I picked out 5 friends that I know personally in that infomercial! Talk about incredible. I know their lives were forever changed by simply pressing play and dancing in their living rooms.

So a month ago, I decided to re-commit to my fitness journey. I mean, I have workout ADD. If I am not plugged into a program and following a specific calendar, I tend to get a little lax if you know what I mean...skip a workout here, choose an easy one there, eh, stop in the middle of it there...and before I know it, I'm completely off track. Combine that with an intense relapse of my binge eating disorder and well that was a recipe for disaster. I had to get control. I sought counseling and made a plan. I met with my coach.

And with a free Beachbody cruise coming up in March 2016 and a brand new program coming out, I decided to go all in! I even challenged my hubby to do it with me and see who could get better results. (He has since fallen off the wagon, but once he saw these pics...he jumped right back on LOL).

So I ordered the program, committed to the meal plan, ordered the Beachbody performance line, and I pressed play, every single day. All 4 weeks. Not one missed workout. I did have a few Christmas cookies, and on the holiday I ate off plan, but in small portions, and in one month this happened...

 
Like how is that even possible??  I took this picture during my workout yesterday, the start of month 2 and compared it with my day 1 pic, and I cried. Big ugly tears. How is that possible over Christmas? In the month of December?  Honestly a sense of disbelief came over me. Then sadness as I stared at that before. How the heck did I get so far off track? And holy crap, after 4 babies in 6 years, can I perhaps actually a flat tummy?Truly??
 
 
 
A flurry of emotions, nonetheless. So what now...do I stop there? Heck no, we still have another month of this amazing program. The cruise is in 66 days. I have a weight loss goal and a pretty exciting reward I have set.  Bring on Month 2!!
 
I don't share this to boast or brag. In fact, it took me a lot of convincing to go public with these (thanks Deidra and Erin LOL!). But you know what they made me realize. Instead of being ashamed of where I was, I need to be proud of how far I have come. So if you're reading this and feeling defeated, maybe you've started and failed a hundred times before, please know it's NEVER too late to begin again.
 
I know for sure that I have found a proven system that works. It's not easy. It takes commitment, dedication, sweat, and even some tears. I can't do it for you, but I promise to walk beside you the whole time. Are you ready to dig deep and find what you're made of?  
 
 If so, fill out this application and I will be in touch soon!!
 
  

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