Tuesday, 2 December 2014

Shaun T's Brand New Workout INSANITY MAX:30 - On Sale NOW! - December ONLY Special



Shaun T's INSANITY MAX:30 insane workout program

Beachbody's Top Trainer, Shaun T, has just released his BRAND NEW workout called INSANITY MAX:30. And what better way to celebrate its release ... Put It On Sale!!!!!!!

Here's your chance to be one of the very first in the country to get insane results with INSANITY MAX:30 and SAVE BIG too! Save Over $95!


Plus, now's the time to start looking and feeling your best for all of the upcoming holiday parties and fun.

And, it's a great time to get it as a holiday gift for the Shaun T fanatic in your life!

So check out this amazing Challenge Pack Special through December only.


The Insanity MAX:30 Challenge Pack

Shaun T's brand new workout Insanity MAX:30 & Shakeology for $180 US / $198 CAD (normally $205 US / $225 CAD)!


Watch this video to learn more about MAX:30!





This is what the Challenge Pack comes with:

  • The workout program DVDs (12 workouts on 10 DVDs plus a bonus DVD with an extra workout for getting it through a Beachbody coach like me)
  • The calendar to tell you exactly which workout to do each day for the 60 days of the program
  • Your first 30 days of Shakeology meal replacements (see below for more info on Shakeology)
  • Complete nutrition guide and recipes
  • Access to MY TEAM’S easy meal plans and nutrition guides (full 10 weeks, meal by meal, including shopping lists)
  • Online beachbody meal planner with additional recipes and shopping lists for 30 days
  • Access to my exclusive online Facebook fitness community and 1:1 support from me as your coach :)
  • Risk-free 30-day bottom of the bag guarantee for Shakeology and the workout program
  • Discount shipping

Since Shakeology on its own is normally $129.95 US / $142.95 CAD, the challenge pack is getting you the INSANITY MAX:30 program and 10 weeks of complete easy meal plans for only about $50 more! Alone the workout program is $119.85 US / $131.85 CAD, and the meal plans are priceless. That's why this is the best deal on the block. Period.


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TO BUY the Insanity MAX:30 Challenge Pack, simply CLICK HERE (those in the U.S.) or CLICK HERE (those in Canada)!

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Shakeology
Learn more about the benefits of Shakeology, The Healthiest Meal of the Day, included in every challenge pack by checking out my personal Shakeology story here on my blog and watching the video as well: http://www.jsfitnessandnutrition.com/p/shakeology.html


If you have any further questions about this December Special, want to discuss other options, including any other Team Beachbody product, feel free to contact me! I'm all ears and don't bite. ;)


Plus, I would love to know your personal health and fitness goals for 2015. Email me an update at coachjustinstanley@gmail.com.

Justin :)

Tuesday, 4 November 2014

My Husband Shawn's Final Focus T25 Results!

Sooooo I just realized I never shared my husband, Shawn's, final Focus T25 before and after results on my site here. :P Whoops. haha.

Well if you follow me on Facebook you've seen this already, otherwise here it is!

He did all 70 days of Shaun T's (creator of INSANITY workouts) Focus T25 program, had Shakeology for breakfast every day, and tracked everything he ate using the myfitnesspal app. 

- down 28 lbs (now 174)!
- down 5" around the belly!
- down 3" around the pant line!
- down 4.5" on his chest!
- down 1.5" on each arm!
- down 2.75" around his hips!
- down 2.25" on each thigh!
- off his blood pressure medication!
- doesn't sweat anymore!
- his eczema is cleared up!
- has way more energy!
- sleeps better and doesn't have to sleep as long!
- the list goes on and on!

Beachbody Shakeology Focus T25 Shaun T results front flex

Beachbody Shakeology Focus T25 Shaun T results side

I'm so proud of him...I didn't have to push him at all to do this nor be on his case about watching what he ate or doing his workouts...he did it all on his own will and determination!

For his second round, he's been doing a hybrid of T25 and Chalene Johnson's PiYo program and is now 6 weeks into the 8 week hybrid schedule!  I'll make sure to share his further results. :D

My 60-Day Body Beast Results

Scroll down to see my Day 1 vs. Day 60 progress pic, or continue reading see how I got there!

Beachbody Body Beast bulking program at home workouts


Body Beast is a 90-day at-home DVD fitness program by Beachbody that I started on September 1st, but I am so excited by the changes I've already seen in the first 60 days that I just had to share before I am fully done. :D

What I love most so far is that the program focuses mostly on weightlifting and very little on cardio. This is the way to actually put on NEW muscle mass. I've always done programs where it incorporates about 50/50 weights or cardio and cut calories at the same time. This is a great way to shed fat and reveal muscle you already have or tone lean muscles, which it did do for me, but it's not the best way to develop new muscle and I've come to realize that! Eureka. :D

Which is why I'm so excited with the way my body is morphing in front of my eyes. 

Here's what my day consisted of for these past 60 days:

For breakfast I have my Shakeology shake (Shakeology, ½ banana, 1 Tbsp natural peanut butter, 1 cup almond milk, ¼ cup dry quick oats, ice and blend) along with ⅜ cups of liquid egg whites microwaved with salt and pepper. Without fail...this is what I ate every single breakfast lol. Love it.

I then take my Super Suma Body Beast supplement, which helps increase testosterone levels to help your body build more muscle, before taking off to work.

At work I would then have a really big snack. And then a big lunch. And then another big snack. And then dinner by 7pm once I got home.

Once 9 PM comes along I get into my workout prep mode by taking a dose of my Energy & Endurance pre-workout drink to give me a boost of energy this late at night. 

And then I get my workout in. With Body Beast, there is a Lean calendar and a Bulk calendar (Lean to cut fat at the same time, but putting on a bit less muscle mass at the same time, and Bulk to just put on as much muscle mass as possible). Each calendar tells you exactly which of the workouts to do each day of the 90-day program. You just follow along day by day and get the workout done on the schedule. Easy peasy. 

Basically, each daily workout will focus on one or two muscle groups (in the Bulk phase I just finished it was Chest, then Legs, then Back, then Arms & Abs, then Shoulders, then Rest).  The workouts are anywhere from 30-50 minutes depending on the day. And I don't care if I'm too tired to workout. I COMMITTED TO DOING BODY BEAST SO I DO IT. :D

Immediately following my workout I mix up my post-workout recovery drink which consists of: Beachbody Fuel Shot (mostly a fast-absorbing carb blend with a bit of protein), Beachbody Hardcore Base Shake (all-natural flavourless high-quality protein), Beachbody M.A.X. Creatine, ⅓ cup of fruit juice, some water and blend! It's imperative to take this within 30 minutes of finishing your workout so your body can inject it into your muscles for recovery.

Beachbody workout supplements protein post workout creatine super suma root


I also tracked every single calorie consumed in the past 60 days using the myfitnesspal app. If you don't track what you eat, how do you know you're eating the right number of calories and the right combination of carbs, fats and protein, right?  My calorie intake consisted of ~2,700 per day in the last phase (using the calculation in the program guide)...some days it was tough to fit that all in but it's mandatory to BEAST UP!

Anyway...here are my results from Day 1 vs. Day 60! Day 90 will be shared once I'm finished up...the next 30 days are focused on leaning out a bit to allow the muscle mass I put on show through better. :D

My starting weight on Day 1 was 147 lbs and on Day 60 I sit at 155.6 lbs. :D That's 8.6 lbs added on. I know some of that is fat in addition to muscle...but a lot of that is muscle! The next 30 days will show that. :D




And feel free to check out where I was back when I first started my fitness journey at 215 lbs here: http://www.jsfitnessandnutrition.com/p/my-story.html

Feel free to message me if you're looking to get into a program like Body Beast, P90X, Insanity, PiYo, etc. that you can do at home and get great results with my help along the way. My email is coachjustinstanley@gmail.com or feel free to add me on Facebook and shoot me a message at www.facebook.com/justin.stanley. :)


Monday, 3 November 2014

Recipe: Smoky Chipotle Turkey Chili

Smoky Chipotle Turkey Chili

THIS! This is now my FAVOURITE chili of ALLLLL TIME.  

I've always been a lover of smoky chipotle flavours.  So adding it to chili is a sure-fire win in my books! If you're not fond of spice...beware this one has a kick--but most things with chipotle peppers do so now you know.  :)

healthy smoky chipotle pepper turkey chili recipe

Makes

About 12 1.5-cup servings. Feel free to cut the ingredients in half to make half of the servings.

Ingredients

2 pounds ground turkey
1 large diced onion
2 cloves garlic, minced
1 large diced green bell pepper
1 large diced red bell pepper
1 28 oz can diced tomatoes
1 cup chunky salsa
3.5 oz (½ can) chipotle peppers in adobo sauce, chopped (use gloves or you'll be sorry!!!)
2 cans corn kernels
2 (15 ounce) cans black beans, rinsed and drained
1 large pack sliced fresh mushrooms
2 tablespoons lime juice
2 teaspoons ground cumin
1 tablespoon crushed red pepper flakes
2 tablespoons chili powder
1 tablespoon chopped fresh cilantro
1 teaspoon salt

Directions
  1. Heat a large, non-stick pot over medium-high heat and stir in the ground turkey, onion, garlic, green pepper, and red pepper. 
  2. Cook and stir until the turkey is crumbly, evenly-browned, and no longer pink, about 10 minutes. 
  3. Pour in the tomatoes, salsa, chipotle peppers (including adobo sauce), corn, mushrooms, and black beans. 
  4. Season with lime juice, cumin, red pepper flakes, chili powder, and cilantro. 
  5. Bring to a simmer over medium-high heat, then reduce heat to medium-low, cover, and simmer until the flavors develop, 1 to 3 hours. 


(Adapted and improved upon from http://allrecipes.com/recipe/waistline-friendly-turkey-chili/detail.aspx)

Sunday, 26 October 2014

Recipe: Beet and Apple Soup

Healthy Beet and Apple Soup Recipe

This soup is sweet and super tasty! If you like beets, you'll love this soup. 

Makes 
6 servings

Ingredients

10 medium beets (about 2-1/2 pounds)
1 medium sweet onion, chopped
1 medium potato, peeled and chopped
1 small cooking apple, such as Granny Smith or Gala, peeled, cored, and chopped
3 14 1/2 ounce cans reduced-sodium chicken broth
Salt
Ground black pepper
2 tablespoons dry sherry or white balsamic vinegar
1 recipe Skillet Beets (optional; below)

2 tablespoons vegetable oil

Directions


  1. Peel eight of the beets* and cut each into 1-inch pieces. (*Reserve remaining two beets to make Skillet Beets.) In a 4-quart Dutch oven combine the chopped beets, onion, potato, apple, and broth; bring to boiling. Reduce heat. Simmer, covered, 25 to 30 minutes or until tender. Cool about 5 minutes.
  2. Prepare Skillet Beets: Trim tops from remaining two beets to leave 1 inch of stem. Peel and thinly slice beets lengthwise from top to bottom. In a large skillet cook beet slices in hot olive oil over medium heat 8 minutes or until tender, turning once.
  3. Transfer soup, half at a time, to a food processor. Cover; process until smooth. (Or blend with immersion blender.) Return to Dutch oven. Add Skillet Beets. Stir in sherry. Season to taste with salt and black pepper. Heat through.
  4. To serve, ladle soup into bowls. Optional: Top with a dollop of plain greek yogurt.


Tip: Wear rubber gloves to avoid staining your hands purple! Use a vegetable peeler to get the skin off of the beets.
Adapted from: http://www.bhg.com/recipe/soups/beet-and-apple-soup-with-horseradish-cream/

Friday, 10 October 2014

Recipe: Apple and Butternut Squash Soup

Apple and Butternut Squash Soup


Butternut Squash Apple Soup Recipe

I LOVE squash! There are so many great varieties, but one of the best is butternut.  With fall here and winter on the way, soups are so warming and delicious so you have to start a collection of recipes to make!  
Butternut squash adds creaminess, richness, and fiber to this easy soup recipe.
Total Time: 1 hr. 5 min.
Prep Time: 15 min.
Cooking Time: 50 min.
Yield: 8 servings
Ingredients:
4 lbs. butternut squash, cut in half lengthwise, seeds discarded
2 Tbsp. olive oil
1 medium red onion, chopped
5 medium Granny Smith apples, peeled, chopped
4 cups low-sodium organic chicken (or vegetable) broth
1 thin slice fresh ginger, peeled, finely chopped
¼ tsp. ground nutmeg
1 cup nonfat milk
1 tsp. sea salt
1 tsp. ground white pepper
Preparation:
1. Preheat oven to 400° F.
2. Place squash halves on a baking pan cut sides up. Cover with foil. Bake for 45 to 50 minutes, or until tender. Set aside.
3. While squash is baking, heat oil in large saucepan over medium-high heat.
4. Add onion; cook, stirring frequently, for 3 to 4 minutes, or until tender.
5. Add apples, broth, ginger, and nutmeg. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes, or until apples are tender. Remove from heat. Set aside.
6. Place apple mixture in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth. Return apple mixture to saucepan. Set aside.
7. Scoop out squash flesh. Place squash with milk in blender, in two or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.
8. Place squash in saucepan with apple mixture, salt, and pepper. Bring to a gentle boil over low heat, stirring frequently. Remove from heat immediately.
9. Ladle evenly into eight serving bowls.

Thursday, 9 October 2014

Recipe: Flourless Brownie Muffins

Flourless Chocolate Brownie Muffins Recipe
Flourless Brownie Muffins


These dark chocolate muffins are delicious and surprisingly healthy! Good fats. Good carbs. and low sugar compared to other muffins!

Total Time: 22 min.
Prep Time: 20 min.
Cooking Time: 12 min.
Yield: 12 servings, 1 cupcake each

Ingredients:
1 (15 oz.) can chickpeas (garbanzo beans), drained, rinsed
3 large eggs
½ cup pure maple syrup
1/3 cup unsweetened cocoa powder
1 tsp. baking soda
3 Tbsp. coconut oil, melted
1 tsp. pure vanilla extract
1/3 cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Prepare 12 muffin cups by lining with muffin papers or coating with nonstick cooking spray; set aside.
3. Place chickpeas, eggs, maple syrup, cocoa powder, baking soda, coconut oil, and extract in blender or food processor; cover. Blend until smooth.
4. Divide batter among 12 prepared muffin cups.
5. Top each muffin with about four chocolate chips; push into batter.
6. Bake for 10 to 12 minutes, or until toothpick inserted in center comes out clean.
7. Cool completely and enjoy!

Sunday, 28 September 2014

Recipe: Beastly Turkey Chili

Body Beast Beastly Turkey Chili Recipe
It makes a lot!

Since I'm doing Beachbody's Body Beast workout program right now, I've got to fit in large amounts of carbs and protein throughout the day!!!  I tweaked the official Body Beast turkey chili recipe to add a few more things.  This recipe below makes about 20 cups of completed chili so make sure you have a big pot!  Also, it's a great recipe if you're doing programs like P90X, P90X3, Insanity and others that burn off lots of calories where you need lots of carbs and protein.

Yields: 20 cups of chili

Total Time: 50 mins.
Prep Time: 15 mins.
Cooking Time: 35 mins.

Ingredients:
  • 2 tsp extra virgin olive oil
  • 3 pounds lean ground turkey meat
  • 2 medium white onions, chopped
  • 3 medium green bell peppers, chopped
  • 6 cloves garlic, finely chopped
  • 1 Tbsp ground cumin
  • 2 Tbsp chili powder
  • 1 tsp sea salt
  • 1/2 tsp cayenne pepper (optional)
  • 2 (15-ounce) cans kidney beans, rinsed and drained
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 can corn
  • 2 cans mushrooms (or a few cups fresh mushrooms)
  • 2 (680 mL / 23 Fl. oz) cans tomato sauce (no sugar added)
  • 4 Tbsp chopped fresh parsley (or dried...just add to the chili during cooking instead of after)
Directions:
  1. Heat oil in large pot over medium-high heat. Add turkey,onion, bell pepper, and garlic.
  2. Cook, stirring occasionally, for 10 minutes or until turkey is no longer pink.
  3. Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute.
  4. Stir in kidney beans, black beans, corn, mushrooms and tomato sauce; bring to a boil.
  5. Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 minutes, or until thickened.
  6. Serve warm, sprinkled with fresh parsley.
Store in individual containers and freeze for future meals!

Nutritional Information (based on 1 cup of chili):
  • 210 calories
  • 23g carbs
  • 22g protein
  • 5g fat
  • 5g sugar
  • 7g fibre
I eat 2 cups at a time hehe ;)

Sunday, 14 September 2014

Recipe: Banana Oat Blender Waffles!






Shawn came across this simple recipe for waffles that use very little ingredients over at http://eatingappalachia.com/2013/09/06/blender-waffles/!!!

If you wish, substitute sugar with a substitute...but if it's a liquid substitute, I'd recommend reducing the amount of water by a tablespoon.

Ingredients

2 cups rolled oats (gluten-free if necessary)
2 cups water
1 banana
1 tbsp sugar
1 tsp vanilla
1/2 tsp salt

Preheat waffle iron according to manufacturer’s directions. Combine all ingredients in blender. Blend until smooth.

Pour batter into waffle iron.

Cook, according to directions & enjoy with your favorite syrup or fresh fruit.

Serves 2-3

Friday, 18 July 2014

The Secret To Staying Committed To Your Workouts!

How I Lost Over 70 Pounds In Nine Months

I have been reflecting lately on my original weight loss success to try and figure out what my secrets were. I wonder how I was able to pull it off over six years ago when I lost over 70 pounds in a nine month period. Then it hit me. Keep reading to find out.

There are a bunch of simple things one can do to make the process of working out and sticking to it much easier. 



The first is to ensure you plan ahead and actually create a block of time in your day to workout. If you skip this step, you will find more often than not that other things in your life will eat up all of the time in the day and result in another missed workout. Brian Tracy outlines in his book Eat That Frog a key to success called the 6P Rule: Proper Prior Planning Prevents Poor Performance. This is 100% true for your workouts and nutrition!

The next thing you can do...and keep reading for the biggie...is to make sure the workout plan you've committed to is one that you really enjoy doing! If you are just doing a workout to do a workout, you are not going to stick with it long-term. It needs to be something that engages you, challenges you, changes you in some way, shape or form. 

One type of exercise many people do is running on a treadmill. I'll often ask them whether they actually enjoy running on the treadmill and the answer is quite often "no." And I ask then why they do it and normally it is just because it is the easiest fitness activity to do and they don't know what else to do.  

I don't want anyone to think that I think running has no purpose—it does! If you really enjoy the endorphin rush and the clarity of mind it can bring, then it is an awesome activity you should continue doing! If you are working towards a pace or distance goal and see progress, it is great. Heck, I even trained to do a full marathon back in 2011 in Rome, Italy with Team Diabetes Canada—if there is a goal in mind then do it. But if you only do it with the primary goal to lose weight, believe me: it isn't a great option (I actually gained weight while training for my marathon—totally not something I was expecting!).

Find an effective, efficient activity that incorporates high intensity interval training (HIIT, which is where the activity constantly changes every few minutes or so) that you really enjoy to get quick results to keep you motivated. You runners can even do interval training where you constantly change the pace of your running to develop your muscles more and increase the capacity of your lungs.

The next tip I have: Write down your fitness and/or nutrition goals and stick them around your work and home so you constantly see them! 



When writing your goals, first make sure they are S.M.A.R.T. goals

S.M.A.R.T. goals are:
Specific 
Measurable 
Attainable 
Realistic 
Timely
So make sure your goal is specific enough, can be measured in some way, is something that can be hit by a certain date and is realistic based on your current lifestyle. 

Second: Always write your goals in the present tense as if you have already achieved your goal. When you've read your goals enough in the present tense, this tricks your subconscious into believing they are more real and automatic.

What is your why for losing weight?

The last thing your goal needs to incorporate is your DEEP DOWN REASON or "WHY" for hitting your goal. This is the deepest level of motivation you can find for doing something. Whenever you come up with an answer as to why you have a goal, keep asking yourself "BUT WHY?" until you come to the most sincere reason possible.

Example Time! 
Saying "I want to lose 50 lbs because I'm sick of being overweight." isn't a good enough reason.  
Ask yourself "But why are you sick of being overweight?"  
A possible answer could be "Because I'm sick of always overeating." 
Again...ask "But why?" because really...who cares if you overeat? So what?!  
A deeper reason could be "because I don't have any energy." Ok great...this is getting closer...but still can get deeper!  
"But why does having no energy cause issues for you?"  
"Because if I had more energy I could keep up with my kids more and be able to spend more quality time with them and not just say I'm too tired all the time. I would be a better parent." 
Now THAT'S a REAL reason! That is your true deep down reason for losing weight. All of those other reasons won't keep you motivated. But if you constantly remind yourself that you are doing this to have more energy to be a better parent to your children, how can you not work your hardest to be that better more energetic self? You are letting your children down if you don't hit your goal.

Here is an example of a great goal one could write out using the principles I have outlined above:

I have successfully completed all 90 days of P90X on November 30th, I no longer eat refined sugars, and I have a healthy breakfast and plenty of fruits and vegetables each day. I have lost 30 pounds, no longer require my blood pressure medication, and I have more energy which allows me to be a more active parent with my kids and a better partner.

  1. It is S.M.A.R.T. — specific, allows you to measure the success, attainable and realistic with a specific 90 day goal. 
  2. It is written in the present tense as if you have already achieved it. 
  3. It incorporates your deep down WHY.
But here's one of the biggest secrets to staying committed to my workouts...at least for me. I view my workouts as an actual job! If you make it as important as your job, there are very little things that you will allow get in the way of you "showing up to work" each day!

Answer these questions for me about your actual day job:

  • Would you not go to work because you are too tired? [No. Who isn't tired when they wake up at 6am to go to work? You need to show up though!]
  • How long would you last at a job that was boring and repetitive with no advancement opportunities?  [Not long. You will just find yourself moving from job to job without making any additional income over time, or regret the time you waste at work.]
  • Would you ever say "I didn't go to work today because I didn't have any time!" [No. You find the time because it is important enough.]
  • Would you ever say "I can't do my work. It's just too hard." [Maybe, but wouldn't you ask for help or educate yourself to figure out a way to make it work?]
  • Would you just quit your job if you missed a day or two for being sick? [No!]
Replace the word "job/work" with "workout" above. Think of your commitment to working out just like you would your day job and it will change the way you view it forever! Perception is reality, so change your perception and it will get REAL.  That's how I successfully committed to getting in shape!


how to succeed for weight loss beachbody p90x insanity piyo t25 and more

Incorporate the above strategies into your fitness plan and I guarantee you will have success! 

As an Independent Team Beachbody Coach, it is my job to help you discover complete and comprehensive fitness and nutrition tools you can use to hit your new super S.M.A.R.T. goals! I am also there to provide accountability and motivation via my online challenge groups! So feel free to contact me once you are ready to start one of the most rewarding and freeing "jobs" you'll ever have! I want you to succeed!

Coach Justin :D

coachjustinstanley@gmail.com (send me an email!)
facebook.com/justin.stanley (feel free to add me and say "Hi")

Saturday, 12 July 2014

Recipe: Gluten-Free Quinoa Pancakes

I stumbled across this clean recipe for pancakes that uses quinoa!  Whaaaaaat?  I know...exciting!

Quinoa is packed full of protein and vitamins, so it's a fantastic ingredient you should be incorporating into your eating!  

If you find yourself craving pancakes on the weekends, give this a try.  

Oh...and don't forget to use 100% PURE maple syrup on them...not that fake kind your Aunt makes ;)

clean eating gluten free wheat free quinoa pancakes


Gluten-free Quinoa Pancakes

Ingredients

3/4 cup cooked Quinoa (certified gluten-free if necessary)
1/4 teaspoon Baking Powder
1/4 teaspoon Cinnamon
pinch of Sea Salt
1/4 teaspoon Pure Vanilla Extract
2 large Eggs

Directions

Heat a large, lightly greased skillet or griddle over medium heat.

Combine all ingredients in a medium bowl and pour batter onto skillet, forming 4 pancakes. Cook slowly for 3-5 minutes on the first side, until pancakes are set. Flip and cook for another 1-2 minutes.

Serve with 100% PURE maple syrup, honey, nut butter and/or fresh fruit.

Nutrition Information

Serves: 1  |  Serving Size: 4 pancakes

Per serving: 
Calories: 311; 
Total Fat: 13g; 
Saturated Fat: 3g; 
Monounsaturated Fat: 1g; 
Cholesterol: 370mg; 
Sodium: 400mg; 
Total Carbohydrate: 30g; 
Dietary Fiber: 4g; 
Sugars 1g; 
Protein: 18g

Nutrition Bonus: Potassium: 383mg; Vitamin A: 12%; Calcium: 15%; Iron: 20% 


Check out other fantastic recipes over at Hungry Healthy Girl!

Thursday, 10 July 2014

I'm LOVING PiYo So Far!

Beachbody & Chalene Johnson's PiYo workout pilates yoga and cardio

I started Beachbody's newest workout program, PiYo, on Monday, June 23rd! 

PiYo is a complete DVD workout program created by Chalene Johnson (Turbo Jam, TurboFire, ChaLEAN Extreme) that uses your body weight to do low-impact, high-intensity movements inspired by Pilates and yoga! This builds long, lean muscles, a high, firm booty (hehe), and tight, flat, sexy abs. Every single muscle is used to stabilize, stretch, and strengthen every inch of your body. The speed and fun is cranked up to a cardio pace so it burns a crazy amount of calories!

Today marks day 18 of 56 and I'm so happy with the changes I'm seeing in my body!  I've been working for six years--SIX YEARS--to get my abs to show through my remaining belly fat and FINALLY they're so close I can taste it.  I have no doubt that by the end of the 56 days I'll be super happy with what I'm seeing.

My chest and, arms, quads and shoulders are getting much more defined...I find these workouts are making my body shape more properly proportioned. I can see the changes as they happen in the mirror which is motivating!

My current Test Group of challengers doing PiYo with me love the short length of the videos and they also see positive changes already in the first week!  I can't wait to share some of their results--I'm excited for their excitement. If that makes sense. :P lol

So far these are the workouts I've come across in the calendar schedule:
  • Align: The Fundamentals (40 min.): This workout breaks down the most important and effective moves in the program to help you perfect your form and get the best results possible.
  • Define: Lower Body (25 min.): Get your sleekest and leanest legs ever as you lengthen and strengthen your entire lower body—from your glutes and hamstrings to your calves.
  • Define: Upper Body (20 min.): Use this incredibly effective workout to start chiseling away at your upper body to help shape your arms, carve out your triceps, and define sexy shoulders.
  • Sweat (35 min.): A traditional PiYo workout that incorporates effective dynamic conditioning, fast-paced cardio yoga-flows, and bodyweight resistance strength training to help sculpt your entire body.
  • Core (30 min.): This ab-centric workout hits your powerhouse from every angle to build a strong core, flat, sculpted abs and obliques, as well as a strong and sexy back.
  • Buns (25 min.): Focused on the glutes, this workout is designed to lift, redefine, and tighten the entire backside of your body for the perfect tight and round butt.
Of those 6, I'd have to say that Sweat and Core are probably my favourites so far!  Although I love all of them, I just love how challenging those two are. :)

These remaining 3 workouts will show up in the schedule later...haven't encountered them yet:
  • Strength Intervals (25 min.): Twenty-five minutes is all you need of this non-stop body-carving, calorie-incinerating workout that uses no weights, no equipment, and gives you no bulk!
  • Drench (45 min.): This endurance workout maximizes fat burning while it works every muscle in your body. It will not only leave you drenched—it will kick-start your metabolism as you scorch away the fat.
  • Sculpt (30 min.): This workout uses varying tempos to keep your muscles under tension for different periods of time. This generates muscular endurance and metabolic changes that will totally transform your figure.
And there's a bonus workout for buying PiYo through a Team Beachbody coach like me called "Hardcore on the Floor". :D

If PiYo sounds interesting to you, feel free to check out this post I did previously about the options to join in my next challenge group!  I'd love to help you. :)


Stay Tuned: I'll continue to post about how PiYo is going for me!

Wednesday, 9 July 2014

Got Knee Pain? Here's What You Need To Do!

Beachbody workouts that help with knee pain
Have knee pain and feel like you need to exercise to relieve the pain but when you exercise it causes knee pain? I bet it can feel like you're going in circles...it takes time but with a solid plan (and some patience), you CAN cause your knee pain to lessen or go away entirely!

Follow these 5 steps to rehabilitate your knee issues!


1. Talk to your doctor. Get them to assess the cause of the pain so you know what you're dealing with and trying to fix.


2. Do your rehab. Rehabilitation may be boring (I know...I've had to do it)...but it's necessary and you must do what your physical therapist tells you to do.  Do your physical therapy and don't move on to the next steps until you have!  If you are truly serious about fixing your knee issues, you need to do this step. It's the foundation.

3. Think Holistically. Your knee pain likely originated from imbalances in your pelvic region (hips).  These simple exercises should be done to help bring that imbalance back into alignment.




4. Get clearance from your doctor to proceed.  Have them re-assess your knees after completing the steps above. You'll move on to the next two options based on which of these two clearances you get: 1) any activity is fine 2) avoid anything that puts excessive stress on your knees, like running.

5a. You're cleared for any activity. Get your exercise on!  Exercise will help ensure your knee continues to get stronger.  An option like P90X2 is a great choice. It's Beachbody's best workout for knee issues by far.  It's designed around protocols used to keep professional athletes on the field—and keeping knees healthy is the biggest challenge they face. The program targets stabilization, especially in the hip area, and building a super-solid foundation.  

BUT...it's not for everyone. It's rather advanced so if you don't have a good foundation of previous core and bodyweight exercises, you may want to try one of these alternative options below.

5b. You're cleared for "limited activity." Being categorized as such may be due to continued strain on your knees over a longer period of time that has broken down the cartilage.  You can still do some exercising though with modifications!  

Below are the entry-level programs that you can do (listed from easiest to hardest).

Tai Cheng – This is a great mobility and stabilization program that almost anyone can do. Downside is that it won't burn many calories or quickly change your body composition. Upside is that, no matter who you are, it will improve your knee issues.

21 Day Fix – Currently, Beachbody's best entry-level, knee-friendly program for those who need to lose some weight. While there is some jumping in this program, and even a "plyo" workout, there are always modifiers you can follow.

Hip Hop Abs – This predecessor to INSANITY takes jumping out of the equation, combining basic hip hop (you don't need to know how to dance) and a lot of ab and hip work in the entry-level weight loss program.

Brazil Butt Lift – There is some light jumping, and a lot of squatting, but if you can handle it, this program focuses on your butt and hips and greatly improves the stability of your pelvic girdle. This makes your body "track" better, reducing the strain on your knees.

Body Beast – Controlled weight training is a great way to change your body composition without putting a lot of stress on your knees. If you want to lose weight, don't follow the "bodybuilding" focus of the nutrition guide. You can both lose weight and strengthen your knees effectively pumping iron with Sagi.

PiYo – Chalene Johnson's combination of yoga and Pilates is great for hip stability and core strength, both vital for combating knee pain, making it a good choice for those who don't have specific ACL/MCL (or lateral) knee issues, as there is a lot of twisting at speed.

P90X3 – While it's a hard program, you can modify every move in every workout and have it serve as an effective entry point. This program, like P90X2, builds a super-solid foundation. It lacks the specified stabilization movements (because it doesn't use stability balls) but that also makes it a bit easier to adapt to.

Feel free to message me to discuss which may be right for you! 


Monday, 7 July 2014

Recipe: Tuna Burgers

Shawn found this recipe for a tuna burger that can substitute any burger meat!  And they taste fantastic!  Having tuna as the protein base will help add some Omega-3s to your diet. And it gives tons of protein as well. You can reduce the amount of mayonnaise if you want to reduce the fat, but healthy fats are good for you (just don't use light mayo as it has added sugar). Enjoy! :)

Healthy Clean Tuna Burger Recipe

TUNA BURGERS
Ingredients: 
  • 2 cans chunk light tuna or albacore in water, or equivalent amount of raw tuna 
  • 2 tbsp oats
  • 1 egg
  • 1/3 cup minced onion
  • 1/3 cup minced celery
  • 1 tbsp mayonnaise
  • 1 tbsp hot sauce
  • Salt and pepper to taste
Directions:
  1. Combine the tuna, oats, and egg. Stir in vegetables, mayo, hot sauce, salt, and pepper.
  2. Form mixture into patties.
  3. Place a nonstick skillet over medium heat and add patties when hot. Cook until egg (and raw tuna, if you used it) is done and patties are solid.
Serves: 2

Nutritional Info per serving:
Calories: 254
Fat: 12g (3g saturated)
Carbs: 7g (1g Fibre, 2g Sugar)
Protein: 30g
Ratio: 42% fat, 11% carbs, 47% protein

Source: http://www.mensfitness.com/nutrition/what-to-eat/the-greatest-muscle-building-tuna-burger

Wednesday, 2 July 2014

Want a Clean Break from Bad Eating Habits? Try 3-Day Refresh!

The 3-Day Refresh may be your solution if you experience the following:
  1. Low energy levels
  2. Poor sleeping habits
  3. Excess weight
  4. Food cravings
  5. Brain fog
And the best part? There's no risk as this 3 day product is guaranteed by an INCREDIBLE 30-day full money back guarantee (less S/H)--which is just insane!

Beachbody's 3-Day Refresh

3-Day Refresh is a dramatic change that will help cleanse your body and improve the way you feel--without starving yourself. Too many detoxes on the market are harsh on your body or limit you to one type of food only so you feel starved! Juice diets are super high in sugar and super low in protein.  Don't do them.

This is the correct way to break the cycle of bad eating and jump start healthy clean eating!



On average, people I know that have already been able to try this have lost 3 lbs and 3 inches in 3 days.

The 3-Day Refresh detoxifies and cleanses, while supporting your metabolism with easy-to-prepare, nutritious whole food to help your vital organs reenergize. That's why you feel so good when you do the Refresh, and still lose weight at the same time! Your body functions more efficiently, and it helps burn fat.

What Is The 3-Day Refresh?


IT'S JUST 3 DAYS: 3 shakes a day (2 protein Vanilla Fresh shakes & 1 Shakeology shake), a fiber drink, plenty of filtered water, plus 3 small meals and fresh fruits and vegetables throughout the day to keep your energy and metabolism going.
  • A Shakeology meal replacement shake for Breakfast (you can read my Shakeology story here: http://www.jsfitnessandnutrition.com/p/shakeology.html)
  • Vanilla Fresh shakes with lunch and dinner
  • Fiber Sweep drink once per day
  • Plus 9 healthy and clean recipes for lunches and dinners and Refresh-friendly snacks

Join My Upcoming Test Group!


I am gathering a group of people to be in my Test Group for this product in early August!
To be included, contact me if you are ready to start feeling better and kick start a new healthier way of eating at coachjustinstanley@gmail.com or add me on Facebook at facebook.com/justin.stanley. :)

Monday, 30 June 2014

Recipe: Baked Honey Mustard Chicken


For a delicious, juicy, flavourful chicken, try this clean protein recipe! Add some green vegetable and some brown rice, quinoa or sweet potato and you've got a complete meal.

Baked Honey Mustard Chicken
Baked Honey Mustard Chicken
Ingredients
  • 24 ounces uncooked Boneless, Skinless Chicken Breasts
  • ¼ cup Honey (local if possible)
  • ¼ cup Mustard (preferably stone ground)
  • 1 tablespoon Parsley, fresh chopped
  • 1 tablespoon Dried Basil
  • 1 teaspoon Smoked Paprika
  • 1 tablespoon fresh Lemon Juice
  • Sea Salt & Pepper, to taste
Directions
Preheat oven to 375 Fahrenheit.
Rinse and pat dry chicken breasts and place in a large glass dish. Season them with sea salt and pepper.
In a small bowl, stir together the remaining ingredients and pour over the chicken. Flip each one over a few times to coat it well.
Cook for 45-50 minutes, turning and basting them half way through.
Note: Make sure the chicken breasts are fully cooked by inserting a meat thermometer into the thickest part of the breast to assure an internal temperature of at least 165 degrees Fahrenheit. If you don’t have a meat thermometer, slice into the thickest part of the breast to assure there is no pink.
Nutrition Information
Serves: 4  |  Serving Size: approx. 4 ounces of cooked chicken breast
Per serving: Calories: 282; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 98mg; Sodium: 295mg; Carbohydrate: 19g; Dietary Fiber: 1g; Sugar: 18g; Protein: 39g
Nutrition Bonus: Potassium: 61mg; Vitamin A: 8%; Vitamin C: 7%; Iron: 11%; Calcium: 4%