Berry Minute Muffin

Berry Minute Muffin
Fix Portion Per 1 Yellow, 1/2 Red and 1/2 Purple

Ingredients

• 1/2 yellow container raw quick oats
• 1 egg
• 1 tsp vanilla extract
• 1 tsp stevia, honey or maple syrup
• 1/4 purple container of frozen berries, I like thawing out frozen berries and using the berry liquid as well
• 1/4 purple container fresh berries

Directions

1. Mix up all the ingredients, except the fresh berries, in a mug, if you haven’t used the thawed liquid from the berries you can add a Tbsp of soy milk or almond milk to add moisture.
2. Place the mug in the microwave and set it for 1 minute on high.  Keep a close eye on it, it’s possible it could overflow.  If the muffin top still doesn’t look firm add another 30 seconds.  I’ve needed to add the extra time, but I also use bigger mugs so there’s less chance of it overflowing.
3. Once ready, flip mug upside down on a plate and add the fresh berries to the plate, you can always add more, just make sure you count them in your fix portions.

It might not be the prettiest, but it tastes really good.  My youngest loves this breakfast, she asks for it on her own and mixes it herself!  Best part is you can add as much fruit as you want as long as you count it for your purple!!

There’s Still Time!! Cut Off Tomorrow For June!

Give me 30 minutes of your day and we’ll sculpt your body and learn to control your portions with our FUN custom portion control eating system. NO counting calories!

You can be anywhere in the US or Canada to join my group. All workouts are done in the comfort of your own home.. on your own time. You will have ME as your Coach… walking you through the program every step of the way!

This challenge starts June 1st, and includes an Accountability Group that will keep you on point throughout the entire program.

If you can commit to changing your life, I WANT TO HEAR FROM YOU! I am looking for people who are serious about getting stronger and healthier than ever! This program IS NOT FREE but includes:

– A complete 21 day home workout kit with DVDs
– 7 color coded portion control containers
– Complete custom meal plan designed for your 21 Day Challenge
– Bonus 3 Day custom plan to quickly get you picture or beach ready when you are short on time.
– 30 delicious servings of Shakeology to help kill all your chocolate and carb cravings
– Shaker cup you can take anywhere
– ME as your personal coach

This program has helped thousands achieve AMAZING results! If this sounds like something you’ve been looking for, add me as a friend on facebook https://www.facebook.com/jacqueline.rademaker and send me a message to sign up for your spot.  If you prefer you can e-mail me rademakerj@gmail.com

Tomorrow is the last day to sign up for this wonderful challenge to start in June!

BBL Week 2

This week has been hit and miss for me.  I worked several long shifts which is a good thing but also a bad thing.  Most days I got my workouts in first thing in the morning after getting Havana off to the bus.  I really enjoy doing it that way as it seems to set the pace for the rest of my day.  The shifts I went in early for still allowed me to get my workout in and have time for a shower before I had to leave for work.  So that’s why they were good, on the negative side I worked from noon til 11:15 pm and then had to get up at 7 to get Havana ready for the day.  It’s hard to maintain the same level of enthusiasm for working out when you feel super tired.  However, that’s just one of the facets to my job and I just have to deal with it, it’s not going to change.

One thing that I did this week on days when working out first thing wasn’t an option was do my workouts at works.  Bum Bum specifically is the one I did most at this week.  I also did the standing portion of High and Tight.  I find that Bum Bum is an easy one to do wherever you can find space to move around.  You don’t need any equipment to do it and it’s a good workout.  I never thought I’d enjoy a workout that focuses on squats and lunges, but they change it up from the one’s we’ve all learned to hate because they’re boring and made it something different.  I’m not going to keep doing workouts in the long run if I don’t find them enjoyable, no matter how good the results.  I’d just have a hard time convincing myself to get started in the first place.  This one is fun!

What I probably should have done this week is yoga.  Whether it was the Yoga Fix from the 21 Day Fix or some other kind of yoga.  I just really feel like I could use the reset.  Life’s been kind busy.  In the last 3 weeks there really hasn’t been a lot of down time.  Between the girl’s activities (dance, gymnastics, soccer and swimming), my mom coming for a visit and my in-laws coming just four days later, I just feel a bit off-balance.  Havana even asked for me to put of a Yoga Kids DVD for her and Chloe to do tonight before bed, so I guess I’m not the only one feeling this way.  Sometimes it’s hard to take a step back and just breathe, but it’s so important for our sanity.

So I’ve got to ask, did you try the Banana Pancakes?  I know Kaylee enjoyed them!  I also know they were a hit in my house.  I love them and to be honest didn’t even bother grabbing a plate, I just ate them with my fingers.  Havana ate them dipped in syrup and Chloe did a mix of just eating them plain and just eating the syrup with her fingers, remember she’s four.  Chris also had them and he said they were good.  Anne and Tony (my in-laws) each tried one, but that’s all they had.  They’re too polite to tell me otherwise but they said they were good.

Hope you all enjoy your weekend and that the weather where you are is as beautiful as it is here!!

Banana Pancakes

Banana Pancakes
Fix Portion for Entire Recipe: 1 Red, 2 Purple and 1 Yellow

Ingredients

• 1/2 yellow container of raw quick oats
• 2 eggs
• 1 banana
• 1 tsp vanilla

Directions

1. If you have a grinder (not one covered in coffee grounds) grind the oats to a powder.
2. Crack eggs and put in a small blender if you have one.  You can use a larger one, but I’m not sure how well it would mix.  Add banana, vanilla and ground oats.  If you were unable to grind the oats just add them now anyways, it will just be a different consistency.
3. Blend until smooth.
4. Portion out the batter however you want in an already warmed pan over medium heat.  When you start to see bubbles flip and cook the other side.  Length of time will vary depending on the size you choose to make. It won’t take long though, keep a close eye.

My whole family gives this one a thumbs up.  I didn’t need to add anything else to them, but you could always use a little honey or pure maple syrup if you wanted.  I made mostly small ones because that’s how I prefer them.

23 Tips To Drink More Water

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember.  However, the Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 ml) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise.
• Intense exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters) of fluids a day.

Now the question is what steps can I take to drink more water?

• Don’t allow yourself any diet drinks until you drink two to four glasses of water.  You’ll find that after a while you wont crave them as much anymore.
• Have a big glass of water at all transitional points during the day; when you first wake up, just before leaving the house, when you sit down to work…
• Make it convenient – keep a large insulated water bottle on your desk and reach for it all day.
• Down a full glass several times a day.  Go to your kitchen and fill a glass right now and drink it down.  No sipping over time, just drink it down right after you fill it.

• Track it.  Make a chart and tick it off each time you drink a glass.  Do a chart for 21 days and you will have made drinking water part of your routine.
• Have one glass every hour that you’re at work/school.  That way, when you are done work/school your quota is met.
• Freeze peeled lemons, limes or oranges or any other already frozen fruits and use them as ice cubes.  As they thaw they’ll flavor the water, it’s refreshing and you can eat the fruit as well, so it’s an added bonus to get more fruits in.
• After each trip to the washroom, guzzle an eight ounce glass of water to replenish your system.
• Set a goal to drink X amount of water each day, then write it down along with your reasons why.  remembering your motivation will help keep you going when you no longer feel as enthusiastic.
• Every time you walk past a drinking fountain have a sip or two.
• Fizz it up!!  Get a home seltzer machine like a soda stream and make your own fizzy water!  Add a dash of lemon or lime for some added flavor!
• Fill up a large glass with ice cubes or crushed ice and munch on them throughout the day.
• Make a bet with a co-worker to see who can drink more during the course of the day.

• When drinking juice fill half the glass with water or ice and make sure that you drink the whole thing!
• Bring a two liter bottle of water to work and try to drink it all before you leave work.  Make it like a game, if you haven’t drank the whole thing by the time you need to leave drink it on the way home.  Though I wouldn’t recommend trying to drink straight from the bottle while driving!
• Fill a large cup with ice and keep refilling with water.  Make sure you drink it with a straw, you’ll drink more because you’ll take bigger gulps.
• Here’s a tip if you’re trying to lose weight.  Double the grams of fat with the ounces of water you drink with the item.  This will work in two ways, you’ll drink a LOT and hopefully make smarter choices with what you eat.  (5 g of fat = 10 oz water)
• Drink two full glasses of water with each meal.  One before and one after.  Also, drink a glass before you eat a snack and you wont eat as much.
• Put reminders on your phone or calendar to drink at regular intervals.  Surprisingly this works really well, sometimes we just plain forget to drink.  I use my fitbit for my reminders.
• Carry a small refillable water bottle at all times.  Drink it in your downtime; waiting in line, sitting in traffic…
• Not all your water has to be cold, drink some of it hot.  If you like tea this is a great way to get water in, just make sure it’s decaf because caffeine is actually a diuretic.
• Always keep a bottle of water around at home.  If it’s possible to be within arms reach that’s the best.  Drink it while watching tv, doing laundry, making dinner…
• Add drinking water to your daily skin cleansing routine.  Drink, cleanse, moisturize, then drink again.

Do whatever you can do to trick yourself into drinking more water until it becomes routine!!

BBL Week 1

This week I’ve learned a lot about myself.  I learned that I’m stronger than I give myself credit for.  While I have a hard time pushing myself when I feel sick, when I don’t feel terrible I’m amazed at what I can accomplish.  The workouts this week were fun.  They vary in length from 20 mins to 50 mins some days the schedule recommends doubling up workouts.  Its definitely a change from the 30 min workouts from the 21 Day Fix.  No guarantee on the length from day to day, but they are wonderful workouts.

If I had to have a favorite I think I might say the High and Tight workout.  It’s a really good workout.  It’s so easy to see how you can seriously change your body because the muscles you’re working and the way you’re working them isn’t something that you’d normally be doing.  It’s hard to explain without actually showing, so next time I’ll video it and post it on my facebook page.  You use a resistance band that connects your feet and then do the exercises.  Such a good workout!!

My eating on the other hand hasn’t been the greatest.  Without a set plan in mind I haven’t been as strict as I would have liked to be.  But I know what to do to change that, so I will.  I’m making that commitment today, back on the 21 day fix meal plan, with minimal “cheats”.  I know that though they might be okay on the plan, for me it just makes me want to keep eating things that I shouldn’t.  I find it’s easier to say no in the first place.  I also know that I’m strong enough I can say no.

Are you strong enough?  I’m starting a clean eating group on Tuesday, the first day after the long weekend.  I still want to run a challenge group June 1st, so far I’ve got challengers that want one on one coaching as opposed to the group coaching, but I’d love to be able to connect people with others doing the same thing.

BBL Day 2

Wow, all I can say is that the Bum Bum workout is really good.  I love that it has the countdown both for the total workout, as well as the section that you’re doing.  I will also say that it’s really fast.  I’m sure I’ll be able to keep up with it over time, but when they change moves it’s on right away.  With the 21 Day Fix Autumn showed you the move and then you did it with her.  This one, not so much.  He says the name of the move and then that’s what you do.  I’m positive I’ll be feeling it tomorrow!

I kind of gave up on the 6 day program in terms of the meal plan.  I am going to stick with the containers from the 21 day fix instead.  I figured out my calorie requirements and fall within the same category as I was during that program, so I’m going to just keep filling the containers and go from there.  I will for sure be trying out some of the recipes because they look really good, but I just don’t want to measure things out and make sure I have certain meals from each section.

My plan isn’t to write here everyday, because I just don’t think I’ll have that much to write about after I’ve tried all the workouts.  I just don’t think I’m that exciting to keep you entertained everyday for 60 days.  I will however, write at least once a week on my progress and try to get a recipe on here once a week too.  In the mean time, take care and ask me any questions you might have!  I’m waiting on my new shakeology to come in the mail, I’m looking forward to trying this one out.  I’ve been told it’s really good just mixing it with water, so that’s convenient.

BBL Day 1

Today I was so excited to start, I’ve been planning this for even longer than I was planning my 21 Day Fix when I first started that.  So I’m pumped and ready to go!  Since I’m doing the 6 day slim down at the beginning, I’m mixing and matching which meals I am having each today.  Today I had the breakfast from Day 4, since I didn’t need to buy anything extra for it.  Egg white omelet with spinach and salsa.  Sounds good, right?  It was, however I’m so sure I should call it an omelet, I’m not so good at getting it flipped properly, so it’s more like a scramble!  They make it look so easy on vacation at the omelet station.

I stuck to the right workout though, that I’m going to follow as per this week’s plan and then the calendar.  I know how well thought through the 21 Day Fix was in terms of exercises and the order they were done, so I’m sure this one is the same.  Today was Basics and Cardio Axe.  The Basics one was exactly what you’d expect.  It was boring because it was just learning the moves, but also super important so that you get them right in the middle of the other DVDs, it’s also really short, about 15 mins.  Cardio Axe was a longer DVD it was about 30 mins and lots of fun.  If you’ve done Zumba before you’ll see a similarity, there’s nothing else I can think to compare it to.  Fun dance inspired moves that I feel like a tool doing for the first time because I can’t keep up, but stick with it, we’ll figure it out soon.  I know that’s how I felt at Zumba for the first while and it’s so much fun now that I know the moves, I’m sure this will work out the same way.  Leandro Carvalho is also super adorable!  He’s cheesy but he really gets into it which makes it a lot of fun.  So good first day, it really was a simple way to ease into this program.  Since I never stopped exercising or eating properly it was just a new step, not starting over.  I’m done with that for good!

Day 0 BBL

I read over my tools for success today that came with my Brazil Butt Lift and I think I’m good to go tomorrow.  The meal plan I’m not so sure about, I think I’m going to stick with the 21 Day Fix eating plan for the most part, I’m used to it and it’s easy.  The recipes seem really good in this plan, so I’m sure I’ll try them to at some point.  In the morning I need to take my before pics and my measurements.  I took at look at the booty blueprint pages and I’m pretty sure mine is considered “too big”.  No big shock there, but what I was happy about, is that I did the pencil test again today and my results were WAY better than they were when I did it just a short time ago.  I still didn’t pass, but it didn’t disappear either.  Either way now I know which calendar to follow.

My morning started out with a step class at the gym.  I love that step class and hopefully my body won’t be hating me tomorrow for it.  Last week I could barely lift my arms my shoulder was so sore two days later.  It’s a good thing I really enjoy it, or else I wouldn’t do it again.  But I sweat so much and then feel so good afterwards.  This release has so much jumping in it, it’s tough but what a sense of accomplishment afterwards.

Stay tuned tomorrow for Day 1 of BBL!!!  I’m going to start with the 6 day supermodel slimdown plan, so the meal plan and exercise plan is figured out exactly for these 6 days, which should make this easier to start.  Bsics and Cardio Axe DVDs tomorrow.  My meal plan will be slightly different since I won’t eat the seafood, but I’ll just have repeats of other days for certain meals.  I’ll be good.

Guess What Came In The Mail Today?!

I was so excited to see that my new kit was dropped off today!  I knew it would be here soon because I ordered it last week!  I still feel like one of my girls on Christmas morning!  I got the deluxe kit, so it came with a few extras.  3 extra workouts, two more resistance bands and a pair of ankle weights.  I can’t wait to finish reading all this new info and get ready to start on Friday!!  I’m going to try one of the DVD’s tonight, I just am not sure which one yet, I’ll get back to you on that.  It’s a good thing it’s a lazy night tonight, or else I’d be sitting out in the rain trying to read this at soccer.  No thanks.  Finally an evening where the kids have no activities and can hopefully catch up on some of their missing sleep.

This morning we all sat down and had yogurt with berries.  All a little different, but we all loved it just the way it was.  Havana had flavored yogurt, Chloe had her lactose free vanilla and I had plain greek.  It’s amazing how good you can make plain yogurt taste, it’s all about what you have with it!  One red and one purple and I was full!

I’m also in a great mood today because my success story seems to have inspired others to make some changes for themselves and that makes me SO happy!!  I’m starting a challenge group June 1st, for the 21 day fix, though really any beachbody product would work as its going to be a 30 day challenge, I’m just familiar with that one so that’s my preference this time.  I want to make sure there’s enough people interested, so I might wind up combining my group with another coach and running the group together, but I can do it one on one if that’s preferred.  Depends on the challenger.  I’m so excited to be a part of other success stories in the making it’s motivating to me.  I want them to have the most success they could possibly find.

I think I’m going to start a 7 day clean eating group as well, one that anyone would be able to join.  It’s only 7 days, but my question is if I should start May 11, next Monday which means it would run over the long weekend or if I should start the Tuesday after the long weekend the 19th.  I’m leaning towards the 19th.  I’ll get back to you tomorrow for sure, but I think realistically the long weekend is usually spent away from home, which hopefully means away from technology.  So running a facebook group might not be the best option.  Let me know what you think http://www.facebook.com/jrademakerfitness