A Fit Nurse: January 2013

Posted by Alyssa Schomaker / Sunday, January 27, 2013 / No comments / home

Get fit with me

<div style="margin: 0px auto 10px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTaKDVAgkiLzR_wEOho3Co5EMuwe8MzGvaw85PwQxmIVEULgRhANyGE_50jNQwpIMsvVnwauTOWKyzMRC4VEmuml9E8zhaahrC6Dkc2bG6RNdlMXh9ZhseJyP4Op9oDu8PCy6cf3wvD6Q/s1600/PicsArt_1359220348127.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLTaKDVAgkiLzR_wEOho3Co5EMuwe8MzGvaw85PwQxmIVEULgRhANyGE_50jNQwpIMsvVnwauTOWKyzMRC4VEmuml9E8zhaahrC6Dkc2bG6RNdlMXh9ZhseJyP4Op9oDu8PCy6cf3wvD6Q/s320/PicsArt_1359220348127.jpg" /></a><br />
<br />
Do you feel like you have fit a plateau or new in your fitness journey? I am a mother of three that gained fifty pounds with EVERY pregnancy! I was so discouraged and just wanted to have my old body back! I hated how people treated me when I was overweight! I was the same person on the inside but, just looked different on the outside. I just wanted to hide most of the time! Covering myself up in baggy clothes so no one could see what was underneath. I love working out and eating nutritious foods but, with three kids found it very challenging to get to the gym 5 or 6 days a week. One night while lying awake feeding my baby, I saw an infomercial for p90x. I saw these people with AMAZING transformations and decided if they can do it then I can do it too! In 10 months I have lost all 50 pounds and more! I look and feel the best I have in years! I decided to become a BEACHBODY coach so I could help others that are frustrated and want to be healthy and fit but, just dont know where to start! I do not want anyone EVER to feel like I did and am committed to helping others to live a FIT LIFE! I run very successful challenge groups and now those ladies are paying it forward to others! As a registered nurse I focus on health promotion and following the clean eating diet! I will provide you meal plans, fitness tips, and all of the motivation you need to SUCCEED! I am ready to do this! WARNING my challenge groups fill up fast so please comment below or Click <a href="http://www.beachbodycoach.com/alyssaschomaker">HERE</a> to sign up for me to be your FREE coach! Commitment + Motivation = SUCCESS</div><div style='clear:both; text-align:CENTER'><a href='http://picasa.google.com/blogger/' target='ext'><img align="middle" alt="Posted by Picasa" border="0" src="http://photos1.blogger.com/pbp.gif" style="border: 0px none ; padding: 0px; background: transparent none repeat scroll 0% 50%; -moz-background-clip: initial; -moz-background-origin: initial; -moz-background-inline-policy: initial;" /></a></div>

home

Get fit with me

Do you feel like you have fit a plateau or new in your fitness journey? I am a mother of three that gained fifty pounds with EVERY pregnan...

shakeology balls

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7rJAhTOlmoL0Ml1Em1PZpu3LPl5nSiYxAXDv5jaLUPGGMFhoQXdlo5UCGPlYQ4rc75GLqhpkqXsEeWl74p1EQHyYR_pN-YODT5uPMNDlnRZ-fuzPKuAAOy_d-hFDrYFAI4kguCmvdEwpR/s1600/ShakeologyBalls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7rJAhTOlmoL0Ml1Em1PZpu3LPl5nSiYxAXDv5jaLUPGGMFhoQXdlo5UCGPlYQ4rc75GLqhpkqXsEeWl74p1EQHyYR_pN-YODT5uPMNDlnRZ-fuzPKuAAOy_d-hFDrYFAI4kguCmvdEwpR/s320/ShakeologyBalls.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">Ingredients: </span></b><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"><br />
8 tablespoons PB2, (low fat, high protein powdered peanut butter)</span></div>
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">1 scoop protein powder</span><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span><br />
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span></div>
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">3 tablespoons Natural Peanut Butter1 scoop chocolate shakeology</span></div>
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">
</span><span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;">3 tablespoons raw honey</span><br />
<span style="color: black; font-family: "Indie Flower","serif"; font-size: 13pt; line-height: 115%;"><br />
½ cup quick oats<br />
<b><span style="font-family: "Indie Flower","serif"; mso-bidi-font-family: "Times New Roman"; mso-bidi-theme-font: minor-bidi;">Directions:</span></b><br />
<br />
Mix PB2 with water until it is a paste like consistency. Mix all ingredients, including PB2 mixture together in a mixing bowl. It may take some time to blend all of the ingredients together. If it’s to sticky, sprinkle in additional protein powder so that it’s a pretty dry/crumbly texture. <br />
<br />
Next, roll mixture into small individual balls and place on a wax sheet. Makes about 12 balls, 1 oz each. Put them in the freezer until firm.<br />
<br />
(These taste even better when made with 6 tbsp of PB2 and ½ cup of natural peanut butter, but the calories and fat are higher. If you find the recipe above is too chalky tasting, add the extra peanut butter and do a few more jumping jacks.</span>

clean eating snacks, Shakeology balls

shakeology balls

Ingredients: 8 tablespoons PB2, (low fat, high protein powdered peanut butter) 1 scoop protein powder 3 tablespoons Natural Peanut...

Posted by Alyssa Schomaker / Friday, January 25, 2013 / No comments / clean eating recipes , clean eating snacks , No bake peanut butter balls

No bake peanut butter balls

<div style="margin: 0px auto 10px; text-align: center;">
</div>
<div style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRc4R_ghySdja0CUsoqmsKYAp_ax3ipJQydhz516BBM6epH-EoE9iXPjZG6xnK_YvPdshlf9ldiGRNGLkLUQ01VRErf12xX44e9kQkOcMrOCU55N5Tu2-24GPhE-sv-SK7lCZfkuLWhs4k/s1600/peanut+butter+ball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="378" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRc4R_ghySdja0CUsoqmsKYAp_ax3ipJQydhz516BBM6epH-EoE9iXPjZG6xnK_YvPdshlf9ldiGRNGLkLUQ01VRErf12xX44e9kQkOcMrOCU55N5Tu2-24GPhE-sv-SK7lCZfkuLWhs4k/s1600/peanut+butter+ball.jpg" width="400" /></a></div>
<br />
<br />
<br />
<br />
<br />
<br />
 Peanut Butter Protein Balls<br />
<br />
<br />
Ready in 5 minutes • Makes 14 servings <br />
<br />
<br />
Ingredients:<br />
1/3 cup natural peanut butter<br />
1/4 cup honey<br />
1 scoop chocolate whey protein powder<br />
3 tbsp ground flax seeds<br />
1/2 cup of dry oats<br />
<br />
Instructions:<br />
1.Mix together all ingredients. Should be the consistency of Play-Doh. Roll into 14 small balls. Refrigerate to firm them up, overnight for best results. Enjoy!<br />
<div style="float: right; margin: 4px;">
<ul>
<li><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></li>
</ul>
</div>

clean eating recipes, clean eating snacks, No bake peanut butter balls

No bake peanut butter balls

Peanut Butter Protein Balls Ready in 5 minutes • Makes 14 servings Ingredients: 1/3 cup natural peanut butter 1/4 cup h...

Posted by Alyssa Schomaker / Saturday, January 19, 2013 / No comments / the bomshell challenge

The Bombshell Challenge Group

<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; text-align: left;"><tbody><span style="background-color: white; font-family: "Courier New", Courier, monospace;">
</span><br />
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaARF7vXCzEpgDrtpw6-DqaCE4ojEnoQvlZki7T30QjnUNgBxRvcO4yJIemNXBJtNcfSCQPP3Kn6ATOqQtUGTMZUqLH0Jprv-nYXh_0jrRDoefMuP7GiEbeB0JVQYs7E0uj-F_yHR6KdY/s1600/bombshell+dynasty+challenge.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="background-color: white; font-family: "Courier New", Courier, monospace;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhaARF7vXCzEpgDrtpw6-DqaCE4ojEnoQvlZki7T30QjnUNgBxRvcO4yJIemNXBJtNcfSCQPP3Kn6ATOqQtUGTMZUqLH0Jprv-nYXh_0jrRDoefMuP7GiEbeB0JVQYs7E0uj-F_yHR6KdY/s320/bombshell+dynasty+challenge.jpg" width="320" /></span></a></td></tr>
<span style="background-color: white; font-family: "Courier New", Courier, monospace;">
</span><br />
<tr><td class="tr-caption" style="text-align: center;"><span style="background-color: white; font-family: "Courier New", Courier, monospace; font-size: small;">teambeachbody.com/alyssaschomaker</span></td></tr>
<span style="background-color: white; font-family: "Courier New", Courier, monospace;">
</span></tbody></table>
<span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">Each month, I will be  hosting a challenge for people to take part in, but it’s not going like any other challenge; this will be different in a good way. I have had very good results with beachbody products and my meal plans and want to share this experience with you!</span></span></div>
<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="font-family: "Courier New", Courier, monospace;"><span style="background-color: white;"><span class="Apple-style-span"><span style="color: black;"><span style="border-width: 0px; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">The challenge groups will be for 60-90 days depending on the program that WE select </span></span></span><span class="Apple-style-span"><span style="color: black;"><span style="border-width: 0px; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">together. W</span>e  all will commit to our fitness goals, health goals, diet, and stay accountable  to </span></span><span class="Apple-style-span"><span style="color: black;">one another.</span></span></span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="font-family: "Courier New", Courier, monospace;"><span style="background-color: white;"><span class="Apple-style-span"><span style="color: black;"> </span></span></span></span><br />
<span style="font-family: "Courier New", Courier, monospace;"><span style="background-color: white;"><span class="Apple-style-span"><span style="color: black;"></span></span></span></span><br />
<span style="font-family: "Courier New", Courier, monospace;"><span style="background-color: white;"><span class="Apple-style-span"><span style="color: black;"></span></span></span></span><br />
<span style="font-family: "Courier New", Courier, monospace;"><span style="background-color: white;"><span class="Apple-style-span"><span style="color: black;">We will all be in this together!</span></span><span class="Apple-style-span"><span style="color: black;">We will be drinking </span><a href="http://www.myshakeology.com/alyssaschomaker"><span style="color: black;">SHAKEOLOGY</span></a></span><span class="Apple-style-span"><span style="color: black;">, tracking </span></span><span class="Apple-style-span"><span style="color: black;">our progress, staying  connected in our private facebook group, etc. </span></span></span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="font-family: "Courier New", Courier, monospace;"><span style="background-color: white;"><span class="Apple-style-span"><span style="color: black;">So if you are thinking </span></span><span class="Apple-style-span"><span style="color: black;">“Well I  don’t have shakeology” well then YES what  I am saying is you will have to commit to </span></span></span></span><span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">getting on shakeology and drinking it  1 time per day.</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">This will be a commitment for the 5-10 </span></span><span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">people I take in and I want  us all to be 100% committed… I plan on giving 110% of myself to </span></span><span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">YOU to help you  reach success and I want you to do the same!</span></span></div>
<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<a href="http://www.thebombshellchallenge.com/wp-content/uploads/2012/02/For-I-Know.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.thebombshellchallenge.com/wp-content/uploads/2012/02/For-I-Know.jpg" width="246" /></a><span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">By joining my <strong style="border-width: 0px; color: #1c1c1c; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;"><a href="http://www.beachbodycoach.com/alyssaschomaker">CHALLENGE</a></strong> you will automatically get 1 month<strong><span style="color: #1c1c1c;"> FREE</span></strong> of <strong style="border-width: 0px; color: #1c1c1c; font-weight: bold; margin: 0px; outline-width: 0px; padding: 0px; vertical-align: baseline;">Beachbody  Club membership</strong>(HELLO AWESOME RIGHT?) </span></span></div>
<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">This is a great tool to have for  all of us because we will all be starting at a different point in our fitness so  with the club membership you will get a customizable meal planner that will make  reaching your goals even EASIER. </span></span></div>
<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;"></span></span> </div>
<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span class="Apple-style-span"><span style="background-color: white; color: black; font-family: "Courier New", Courier, monospace;">Oh, and another HUGE BONUS is you get 10% off  all your Beachbody products this way too by being a Club Member and go into  daily drawings when you track your workouts to win CASH just for exercise</span></span><br />
<span style="color: black; font-family: Courier New;"></span><br />
<span style="color: black; font-family: Courier New;">So ask yourself these questions?</span></div>
<div style="background-color: white; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span class="Apple-style-span"><span class="Apple-style-span" style="background-color: white; font-family: "Courier New", Courier, monospace;">1. Do you want to get  healthy?</span></span><span class="Apple-style-span"></span><br />
<span class="Apple-style-span"></span><br /></div>
<span class="Apple-style-span"></span><br />
<span class="Apple-style-span"><div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">2. Do you want to fit in  your skinny jeans?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">3. Do you want to look in  the mirror and feel GOOD about what you see?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">4. Do you want to have  energy?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">5. Do you want to add  years onto your life ?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">6. Do you want to set a  good example for your children?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">7. Do you want to have a  more positive attitude?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">8. Do you want to build  relationships with others going through the same things?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">9. Do you want to have  more confidence?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white;"><span class="Apple-style-span" style="font-family: "Courier New", Courier, monospace;">10. Do you want to get  your life on track and start a new healthy lifestyle?</span></span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="font-family: "Courier New", Courier, monospace;"><span class="Apple-style-span" style="background-color: white;">I think we ALL  want those  things and THIS CHALLENGE is the answer to help you achieve those goals. It  takes 21 days to create a habit and with this you will have others looking to  see if you did your workout and hearing from YOU that day so that accountability  will keep you on track!</span></span></div>
<div class="separator" style="background-color: white; border-width: 0px; clear: both; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: center; vertical-align: baseline;">
<a href="http://inspirationjason.com/wp-content/uploads/2012/08/exercise-motivation-challenge1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="background-color: white; font-family: "Courier New", Courier, monospace;"><img border="0" height="240" src="http://inspirationjason.com/wp-content/uploads/2012/08/exercise-motivation-challenge1.jpg" width="320" /></span></a></div>
<div class="separator" style="background-color: white; border-width: 0px; clear: both; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: center; vertical-align: baseline;">
<span style="background-color: white; font-family: "Courier New", Courier, monospace;"> </span></div>
<div class="separator" style="background-color: white; border-width: 0px; clear: both; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: center; vertical-align: baseline;">
<span style="background-color: white; font-family: "Courier New", Courier, monospace;">Click </span><a href="http://www.beachbodycoach.com/alyssaschomaker"><span style="background-color: white; font-family: "Courier New", Courier, monospace;">HERE</span></a><span style="background-color: white; font-family: "Courier New", Courier, monospace;"> to sign up for me to be your FREE Beachbody coach today!</span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white; font-family: "Courier New", Courier, monospace;"></span><br /></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white; font-family: "Courier New", Courier, monospace;"> </span></div>
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
<span style="background-color: white; font-family: "Courier New", Courier, monospace;"></span> </div>
</span><span style="background-color: white; font-family: "Courier New", Courier, monospace;"></span><br />
<div style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
</div>
<div class="separator" style="background-color: white; border-width: 0px; clear: both; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: center; vertical-align: baseline;">
<a href="http://laurenla.com/wp-content/uploads/2012/10/Bombshell-Beachbody-Challenge-Lauren-LaDolcetta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
<div class="separator" style="background-color: white; border-width: 0px; clear: both; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: center; vertical-align: baseline;">
<a href="http://laurenla.com/wp-content/uploads/2012/10/Bombshell-Beachbody-Challenge-Lauren-LaDolcetta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a> </div>
<div align="center" style="background-color: white; border-width: 0px; color: #201f1f; font-family: "Droid Sans", Arial, Verdana, sans-serif; line-height: 18px; outline-width: 0px; padding: 0px 0px 10px; text-align: left; vertical-align: baseline;">
</div>

the bomshell challenge

The Bombshell Challenge Group

teambeachbody.com/alyssaschomaker Each month, I will be hosting a challenge for people to take part in, but it’s not going like an...

Bombshell booty circuit

<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://quotez.co/wp-content/uploads/media/gym.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="225" src="http://quotez.co/wp-content/uploads/media/gym.jpg" width="320" /></a></div><div class="MsoNormal" style="margin: 0in 0in 10pt;"><v:roundrect arcsize="10923f" fillcolor="#f2dbdb [661]" id="_x0000_s1026" style="height: 675pt; margin-left: 6.75pt; margin-top: 16.5pt; position: absolute; width: 461.25pt; z-index: 1;"><span style="font-family: Calibri;">  <v:textbox>      </v:textbox></span></v:roundrect><table cellpadding="0" cellspacing="0" style="width: 100%px;"><tbody>
<tr>     <td style="background-color: transparent; border: rgb(0, 0, 0);">     <div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 20pt; line-height: 115%; mso-themecolor: accent4;">Bombshell Booty Circuit<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b050; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Sprint- 7-8mph for 1 minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b0f0; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Jog 5.5 mph for 1 minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;">Stationary Lunge- 20 each leg<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b050; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Sprint- 7-8mph for 1 minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b0f0; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Jog 5.5 mph for 1 minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;">Body-weight squat 30 reps<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b050; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Sprint- 7-8mph for 1 minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b0f0; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Jog 5.5mph for 1 minute <o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;">Stationary Lunge 30 each leg<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b050; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Sprint 7-8mph for one minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b0f0; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Jog 5.5mph for one minute<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;">Body weight squat 40 reps<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: white; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-no-proof: yes; mso-themecolor: background1;"><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">      <v:stroke joinstyle="miter">      <v:formulas>       <v:f eqn="if lineDrawn pixelLineWidth 0">       <v:f eqn="sum @0 1 0">       <v:f eqn="sum 0 0 @1">       <v:f eqn="prod @2 1 2">       <v:f eqn="prod @3 21600 pixelWidth">       <v:f eqn="prod @3 21600 pixelHeight">       <v:f eqn="sum @0 0 1">       <v:f eqn="prod @6 1 2">       <v:f eqn="prod @7 21600 pixelWidth">       <v:f eqn="sum @8 21600 0">       <v:f eqn="prod @7 21600 pixelHeight">       <v:f eqn="sum @10 21600 0">      </v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:formulas>      <v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f">      <o:lock aspectratio="t" v:ext="edit">     </o:lock></v:path></v:stroke></v:shapetype></span><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;">Move from one exercise to the next     with no rest in between<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #00b050; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%;">Alyssaschomaker.blogspot.com<o:p></o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;"><o:p> </o:p></span></div><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;"><span style="color: #8064a2; font-family: "Gungsuh","serif"; font-size: 12pt; line-height: 115%; mso-themecolor: accent4;"><o:p> </o:p></span></div></div></td>    </tr>
</tbody></table><span style="color: #4bacc6; font-size: 20pt; line-height: 115%; mso-themecolor: accent5;"><o:p> </o:p></span><br />
<br />
</div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

fitness

Bombshell booty circuit

Bombshell Booty Circuit Sprint- 7-8mph for 1 minute Jog 5.5 mph for 1 minute Stationary Lunge- 20 each leg Sprint- 7-8...

Oats, Raspberry, and Almond Parfait

I tried this recipe from Muscle and Fitness hers the other day as my mid morning snack! It was so delicious that I wanted to share it with you! It packs a powerful punch of protein (25 grams) and fiber (11 grams)!! Plus the almonds have a stellar source of heart healthy fat. <br />
<br />
Ingrediants:<br />
1/2 cup of old-fashion oats, uncooked<br />
6 ounces of plain greek yogurt<br />
1 cup of mixed berries<br />
2 tbsp. of silver almonds<br />
<br />
In a tall glass, layer oats, yogurt, and mixed berries. Top with more berries and almonds.<br />
<br />
Easy yet satisfying!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJkCk8IOt_XcUA6apT5BwjQThC3kFg5OrMFc5vTzfqxzUxQNiyKLq4HLl5OPhRKODhb6EddE7bdd5kHVDVjFouXExzwD9yUhkW0RnXJBB19bVV9v9G_S8T-f4wUh-scuJ-ThHJJDFn2JWJ/s1600/IMAG0783.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJkCk8IOt_XcUA6apT5BwjQThC3kFg5OrMFc5vTzfqxzUxQNiyKLq4HLl5OPhRKODhb6EddE7bdd5kHVDVjFouXExzwD9yUhkW0RnXJBB19bVV9v9G_S8T-f4wUh-scuJ-ThHJJDFn2JWJ/s320/IMAG0783.jpg" width="240" /></a></div>
<div style="float: right; margin: 4px;">
<a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>
<br />

clean eating recipes, Oats raspberry and almond parfait

Oats, Raspberry, and Almond Parfait

I tried this recipe from Muscle and Fitness hers the other day as my mid morning snack! It was so delicious that I wanted to share it with y...

Posted by Alyssa Schomaker / Friday, January 18, 2013 / No comments / Clean eating dinners , clean eating recipes , Turbofire Chili

Turbofire Chili

<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii0QD22aZIV3HVnxYM5a0Dvj3KNQx-DD4yJN2qV8E86GfQvZtagUyRbevi-EA02SohYzOkvUZIgt_tScX2F568_XsXsRanp2ezFo8NpqsFWcr8OgWC1uMiqwyEM4AoUP6vxIiCmfFnKWFM/s1600/HeartyTurkeyChili_n_lg-17833_150x150.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii0QD22aZIV3HVnxYM5a0Dvj3KNQx-DD4yJN2qV8E86GfQvZtagUyRbevi-EA02SohYzOkvUZIgt_tScX2F568_XsXsRanp2ezFo8NpqsFWcr8OgWC1uMiqwyEM4AoUP6vxIiCmfFnKWFM/s320/HeartyTurkeyChili_n_lg-17833_150x150.jpg" width="150" /></a><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">Turbo  Fire Chili Recipe<o:p></o:p></span></u></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Ingredients:<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">1 lb lean ground turkey<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">1/2 cup diced tomatoes<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">8oz whole kernel corn,  canned<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">1/2 onion, diced<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">2 garlic cloves<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">8oz black beans, canned<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">8oz pinto, chili, or kidney beans,  canned<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">1tbsp tomato paste<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">1 pkg <span style="mso-spacerun: yes;"> </span>Chili  seasoning<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">4 oz low-fat shredded cheddar cheese  (optional)<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;">Directions:<o:p></o:p></span></b></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;">Brown turkey. Drain and discard any fat. Place all  ingredients except cheese into a slow cooker. Cook for 4 hours on low, or 2  hours on high. Top with 1 oz. cheese, if desired<span id="goog_1868075464"></span><span id="goog_1868075465"></span><o:p></o:p></span></div>
<div style="float: right; margin: 4px;">
<a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>

Clean eating dinners, clean eating recipes, Turbofire Chili

Turbofire Chili

Turbo Fire Chili Recipe Ingredients: 1 lb lean ground turkey 1/2 cup diced tomatoes 8oz whole kernel corn, canned 1/2 oni...

Jamie Eason Turkey Muffins

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjgds9q70FZOrNva39MMmlX19zFk-2FDrSe33FU2UAFWD1cHqGcpiWF_GERFcce96zxPYDpO4NysoLdAYLrDDyXpSKTereaLJrEL74LOxbrScBI1lkg-OPi3UkNyD3JrLRLVwUlU3J38L9/s1600/IMG_20120926_153130.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjgds9q70FZOrNva39MMmlX19zFk-2FDrSe33FU2UAFWD1cHqGcpiWF_GERFcce96zxPYDpO4NysoLdAYLrDDyXpSKTereaLJrEL74LOxbrScBI1lkg-OPi3UkNyD3JrLRLVwUlU3J38L9/s320/IMG_20120926_153130.jpg" width="320" /></a></div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div><br />
<br />
<br />
<br />
Ingredients<br />
■2 lbs ground turkey (or chicken)<br />
■3 egg whites<br />
■1 cup quick cooking oats<br />
■1/2 tsp ground cumin<br />
■1/2 tsp dried thyme<br />
■2 tsp dry yellow mustard<br />
■2 tsp black pepper<br />
■2 tsp chipotle pepper spice<br />
■1 tsp salt<br />
■2 tbsp garlic powder (2 cloves minced)<br />
■1 small onion (finely chopped)<br />
■2 celery stalks (finely chopped)<br />
<br />
<br />
Directions<br />
1.Preheat oven to 375 degrees.<br />
2.Spray muffin pan with canola or olive oil.<br />
3.Mix all your ingredients together in one large bowl.<br />
4.Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.<br />
5.Bake for 40 minutes.<br />
<br />
Makes 12 muffins.<br />
<br />
<br />

clean eating recipes

Jamie Eason Turkey Muffins

Ingredients ■2 lbs ground turkey (or chicken) ■3 egg whites ■1 cup quick cooking oats ■1/2 tsp ground cumin ■1/2 tsp dried thyme ■...

Posted by Alyssa Schomaker / Thursday, January 17, 2013 / No comments / clean eating recipes , Protein Bar recipes , Pumpkin Protein bars

Pumpkin Protein bars

<div style="margin: 0px auto 10px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibu864tMhm4tH8o4p-lhaNw66WrJecCXVOPYkI9cqmDPkg78_K0LrJqYlvUclpRp2qxevMAs-MxcYtYUJXJypxs2oeJf7IofCfQU1gXFSJmxFzjk03PBbzIOP79Zih6WrYZT0LGk73gAe_/s1600/IMG_20120926_152447+%25282%2529.jpg"><img alt="" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibu864tMhm4tH8o4p-lhaNw66WrJecCXVOPYkI9cqmDPkg78_K0LrJqYlvUclpRp2qxevMAs-MxcYtYUJXJypxs2oeJf7IofCfQU1gXFSJmxFzjk03PBbzIOP79Zih6WrYZT0LGk73gAe_/s400/IMG_20120926_152447+%25282%2529.jpg" /></a><br />
<div style="float: right; margin: 4px;">
<a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>
These are sooo good! I love most of Jamie Eason recipes! She is one of my idols! Have you seen how cute she looks rocking her little baby bump!<br />
<br />
<h3 class="article-small-title">
Nutrition Facts: </h3>
<br />
<br />
<b>Nutrition (without walnuts):</b>  1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein<br />
<b>Nutrition (with walnuts):</b>  1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein <br />
<h3 class="article-small-title">
Ingredients:</h3>
<br />
<br />
<ul>
<li>½ C <a href="http://www.bodybuilding.com/store/now/xy.html">Xylitol Brown Sugar Blend</a> (Ideal)</li>
<li>1 - 4 oz. jar <a href="javascript:nutrientpop('3116')">baby food applesauce</a></li>
<li>2 tsp. ground <a href="javascript:nutrientpop('2010')">cinnamon</a></li>
<li>1 ½ tsp. <a href="javascript:nutrientpop('2021')">ground ginger</a></li>
<li>½ tsp. ground <a href="javascript:nutrientpop('2011')">clove</a></li>
<li>1 tsp. <a href="javascript:nutrientpop('18371')">baking powder</a></li>
<li>1 tsp. <a href="javascript:nutrientpop('18372')">baking soda</a></li>
<li>½ tsp. <a href="javascript:nutrientpop('2047')">salt</a></li>
<li>2 tsp. <a href="javascript:nutrientpop('2050')">vanilla extract</a></li>
<li>4 large <a href="javascript:nutrientpop('1124')">egg whites</a></li>
<li>1 - 15 oz. can of <a href="javascript:nutrientpop('11422')">raw pumpkin</a></li>
<li>2 C <a href="javascript:nutrientpop('20038')">oat flour</a></li>
<li>2 scoops <a href="http://www.bodybuilding.com/store/whey.html">vanilla whey protein</a></li>
<li>½ cup almond milk</li>
<li>½ C chopped <a href="javascript:nutrientpop('12155')">walnuts</a> (optional)</li>
</ul>
<br />
<br />
<h3 class="article-small-title">
Directions:</h3>
<br />
<br />
<div style="padding-left: 30px;">
<ol>
<li>Preheat the oven to 350.</li>
<li>Spray a 9 X 13 Pyrex dish with non-stick spray.</li>
<li>Combine first 11 ingredients and mix well.</li>
<li> Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated.  Spread batter into the Pyrex dish and bake for 30 min.</li>
<li>Makes 24 squares.</li>
</ol>
</div>
</div>
<div style="clear: both; text-align: center;">
<a href="http://picasa.google.com/blogger/" target="ext"><img align="middle" alt="Posted by Picasa" border="0" src="http://photos1.blogger.com/pbp.gif" style="-moz-background-clip: initial; -moz-background-inline-policy: initial; -moz-background-origin: initial; background: 0% 50%; border: 0px currentColor; padding: 0px;" /></a></div>

clean eating recipes, Protein Bar recipes, Pumpkin Protein bars

Pumpkin Protein bars

These are sooo good! I love most of Jamie Eason recipes! She is one of my idols! Have you seen how cute she looks rocking her little bab...

Clean gingerbread baked french toast

<br />
I love this recipe by Jenny Grothe for muscle and hers magazine! She is an inspiration for anyone that thinks they can't get fit! She weighed over 170 pounds and was a size 14. She had many "ah-hah" moments until finally she snapped and decided to join a gym and break the vicious cycle of unhealthy eating and inactivity! She has now gone on to compete in fitness shows and even qualified for the boston marathon! Love it!!<br />
<br />
Ingredients:<br />
• 1 1/2 slices Ezekiel bread<br />
• 1 tbsp pureed pumpkin<br />
• 1 cup egg white substitute<br />
• 1/2 tbsp vanilla extract<br />
• 1 tsp maple extract<br />
• 1/4 tsp cinnamon<br />
• 1/8 tsp nutmeg<br />
• 1/8 tsp cloves<br />
• 1/4 tsp ginger<br />
• dash sea salt<br />
• stevia to taste<br />
<br />
Directions:<br />
1. Preheat oven to 350 degrees.<br />
<br />
2. Coat pie plate with cooking spray. Place Ezekiel slices side by sid in plate.<br />
<br />
3. Pour egg substitute in to a small bowl. Add pureed pumpkin along with all the seasonings and whisk together until completely combined.<br />
<br />
4. Pour egg mixture over bread and bake in top 1/3 of oven for 10 minutes or until egg mixture is firm to tough (around 8-10 minutes).<br />
<br />
5. Serve with light or sf maple syrup or make your own.<br />
<br />
Nutritional Breakdown (per serving): 272 calories, 1.04g fat, 30.53g protein, 30.57g carbs, 7.91g fiber, 574.46mg sodium<br />
<br />
<br />

Clean breakfast recipes, clean eating recipes, Clean Gingerbread baked french toast

Clean gingerbread baked french toast

I love this recipe by Jenny Grothe for muscle and hers magazine! She is an inspiration for anyone that thinks they can't get fit! She w...

Overstuffed Advocado

<div style='padding-bottom: 2px; line-height: 0px'><a href='http://pinterest.com/pin/85498092897226297/' target='_blank'><img border="0" height="375" src="http://media-cache-ec4.pinterest.com/upload/90986854942331530_wwXPiwL6_c.jpg" width="250"/></a></div><div style='float: left; padding-top: 0px; padding-bottom: 0px;'><p style='font-size: 10px; color: #76838b;'>Source: <a style='text-decoration: underline; font-size: 10px; color: #76838b;' href='http://alyssaschomaker.blogspot.com/'>alyssaschomaker.blogspot.com</a> via <a style='text-decoration: underline; font-size: 10px; color: #76838b;' href='http://pinterest.com/threelittleshoe/' target='_blank'>Alyssa</a> on <a style='text-decoration: underline; color: #76838b;' href='http://pinterest.com' target='_blank'>Pinterest</a></p></div><div style="float: right; margin: 4px;"><a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>

clean eating recipes

Overstuffed Advocado

Source: alyssaschomaker.blogspot.com via Alyssa on Pinterest

Toasted coconut and vanilla whey protein bars

Why buy protein bars at the store when you can make your own! I love these protein bars from Anna Sword and so do my kids!<br />
<br />
<div style="float: right; margin: 4px;">
<a href="javascript:void((function(){var%20e=document.createElement('script');e.setAttribute('type','text/javascript');e.setAttribute('charset','UTF-8');e.setAttribute('src','http://assets.pinterest.com/js/pinmarklet.js?r='+Math.random()*99999999);document.body.appendChild(e)})());"><img alt="Pin It" class="aligncenter" src="http://img.photobucket.com/albums/v419/green_tea/pin.jpg" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB-xoxDCGcyTGgtriFQQeiw0gdhG7AUXVkuT4dJalQuaxZJZEHNPVTsAvJ7G7DUwQR7QUmyJO3tI1yCCc2_nj6xSv0_NyIYq-vFPzl8fzAbpnWqvyu-njbJqLfZvTN8YogZmYYxXzxk2xv/s1600/toasted-coconut.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="116" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgB-xoxDCGcyTGgtriFQQeiw0gdhG7AUXVkuT4dJalQuaxZJZEHNPVTsAvJ7G7DUwQR7QUmyJO3tI1yCCc2_nj6xSv0_NyIYq-vFPzl8fzAbpnWqvyu-njbJqLfZvTN8YogZmYYxXzxk2xv/s320/toasted-coconut.jpg" width="320" /></a></div>
<br />
<b>Ingredients</b><br />
1/2 cup vanilla whey<br />
1/4 cup of flaked coconut (try toasting your own!)<br />
1/4 cup of coconut flour<br />
1/4 cup of milk<br />
30 grams melted 85% dark chocolate<br />
<br />
Nutrition Facts<br />
<br />
(Makes 3 medium-sized bars)<br />
Calories 212<br />
Fat 13 g<br />
Carbs 8.8 g<br />
Protein 16.6 g<br />
<br />
Steps to Protein-Bar Mastery<br />
<br />
<i>Making a protein bar at home could not be any easier. With these simple steps, anyone can master it<b></b></i>!<br />
<br />
<b>Step 1</b><br />
Select your protein powder and add a type of flour to it. Makes sure to select a flour that can be eaten raw: coconut flour, almond flour, or a grain-based flour like oat flour or quinoa flour are all good choices.<br />
<br />
<b>Step 2</b><br />
Bind the powder and flour with milk. You can use cow’s milk, coconut milk in a carton, or a tasty nut milk like almond milk. If you want, you can also add nut butter. You want to add enough liquid, (and nut butter if you like), to make the batter come together like dough. The goal is to end up with a batter that you can form into bars with your hands.<br />
<br />
<b>Step 3</b><br />
Shape the above batter into bars.<br />
If, after mixing your ingredients, your batter is too moist or sticky to mold, add a tiny bit of coconut flour or casein powder until you get the desired consistency. You want to be able to shape the bars, so getting the batter dry enough is essential.<br />
If, after mixing your ingredients, the batter is too dry, add a bit of milk until you get the<br />
desired consistency. Don’t make it too liquid-y though, or you’ll have to go back to<br />
adding flour.<br />
<br />
<b>Step 4</b><br />
Melt some chocolate in a bain-marie or in a glass bowl on top of a pot of boiling water.<br />
Once it’s melted, dunk the bars in the chocolate or pour it over the bars.<br />
I like to coat my bars in 90-100% chocolate, but you can go as dark (or light) as you<br />
want. Obviously, the darker the chocolate, the less sugar and more antioxidant goodness<br />
it contains. In my experience, really bitter chocolate goes extremely well with sweet<br />
fillings. But like I say, it’s up to you.<br />
<br />
<b>Step 5</b><br />
Place bars in the freezer for at least 30 minutes and BOOM! They’re ready to pack up<br />
and take with you or you can eat them on the spot!

clean eating recipes, Protein Bar recipes, Toasted coconut and vanilla whey protein bars

Toasted coconut and vanilla whey protein bars

Why buy protein bars at the store when you can make your own! I love these protein bars from Anna Sword and so do my kids! Ingredien...

Posted by Alyssa Schomaker / Wednesday, January 16, 2013 / No comments /

CHANGE

<span style="color: #666666; font-family: Verdana, sans-serif;">The date was 1/3/2013! The exact one year anniversary of my grandpa's death! I worked the 3-11 shift that evening and had a horrific night at work! Very sick patients that have suffered life changing accidents. I felt like no matter how hard I worked that evening I was not able to give my patients the exceptional care that each and everyone deserves! I was pulled from this room to that room, only to get pulled away again! See as a nurse, we evaluate our shifts not by someone validating that you did a good job by giving you a pat on the back or a high five but, by knowing that we made a difference in the life of our patient that day! It is the little things like rocking the babies to sleep, painting your patient's nails, being the shoulder for them to lean on when no one else is around!</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://rlv.zcache.com/pediatric_nurse_motto_sticker-p217496433915131551envb3_400.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://rlv.zcache.com/pediatric_nurse_motto_sticker-p217496433915131551envb3_400.jpg" width="320" /></a></div>
<span style="color: #666666; font-family: Verdana, sans-serif;"></span><br />
<span style="color: #666666; font-family: Verdana, sans-serif;">Now don't get me wrong! I love my job! But, I needed something more! I was not feeling fullfilled as I once did! I went into nursing to help people and to educate them about their bodies. Sure we educate about disease and how it affects your body, how to use all of the fancy medical equipment to substain your life when you go home, but have little oppurtunity in this environment to educate people on what they can be doing NOW to prevent the disease and illness!</span> <br />
<br />
<span style="color: #666666; font-family: Verdana, sans-serif;">My grandfather and I were very close! He was 83 years old when he died very suddenly! He was my inspiration! A fitness freak through and through! He went to the gym 5x/week! Played 18 holes of golf 4x/ week and was even still running and riding his bike the week he died! My grandpa had diabetes, congestive heart failure, and coronary artery disease just to name a few but, it was his physical fitness that kept his body young! </span><br />
<br />
<span style="color: #666666; font-family: Verdana, sans-serif;"></span><br />
<span style="color: #666666; font-family: Verdana, sans-serif;">As I layed there in bed that evening, it came to me that I can do more! I believe my grandpa was my PUSH but, that is another story! I love fitness! I am a health FREAK and have the nursing education to teach others how to LIVE A FIT LIFE! I am a mother who has gained 50 pounds with EVERY pregnancy in the last 5 years and has managed to lose all of it and even more after every pregnancy! </span><br />
<span style="color: #666666; font-family: Verdana, sans-serif;"></span><br />
<span style="color: #666666; font-family: Verdana, sans-serif;">It was that night that I decided to become a Bombshell BEACH BODY coach! I am a firm believer in their products! (p90x, insanity, shakeology) and as a busy mother saw some amazing results from their at home programs! Now don't get me wrong, I love going to the gym! But trying to find the time to pack up three children, haul them to the gym,  all while keeping my fingers crossed that no one has a dirty diaper once we get there was stressing me out! </span><br />
<span style="color: #666666; font-family: Verdana, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
 </div>
<span style="color: #666666; font-family: Verdana, sans-serif;">As, a registered nurse I have dedicated my life to helping others! You can live the FIT LIFE you want to live and I can help YOU! With my EDUCATION, EXPERIENCE, MOTIVATION, and BEACHBODY you will see RESULTS! I run monthly challenge groups to give you the SUPPORT you need to SUCCEED! Are interested in particpating in the Bombshell challenge? </span><br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="allowfullscreen" frameborder="0" height="266" mozallowfullscreen="mozallowfullscreen" src="https://www.youtube.com/embed/0oxuEpQ4eSg?feature=player_embedded" webkitallowfullscreen="webkitallowfullscreen" width="320"></iframe></div>
<br />
<br />

CHANGE

The date was 1/3/2013! The exact one year anniversary of my grandpa's death! I worked the 3-11 shift that evening and had a horrific nig...

Posted by Alyssa Schomaker / Sunday, January 27, 2013 / No comments / home

Get fit with me

shakeology balls

Posted by Alyssa Schomaker / Friday, January 25, 2013 / No comments / clean eating recipes , clean eating snacks , No bake peanut butter balls

No bake peanut butter balls

Posted by Alyssa Schomaker / Saturday, January 19, 2013 / No comments / the bomshell challenge

The Bombshell Challenge Group

Bombshell booty circuit

Oats, Raspberry, and Almond Parfait

Posted by Alyssa Schomaker / Friday, January 18, 2013 / No comments / Clean eating dinners , clean eating recipes , Turbofire Chili

Turbofire Chili

Jamie Eason Turkey Muffins

Posted by Alyssa Schomaker / Thursday, January 17, 2013 / No comments / clean eating recipes , Protein Bar recipes , Pumpkin Protein bars

Pumpkin Protein bars

Clean gingerbread baked french toast

Overstuffed Advocado

Toasted coconut and vanilla whey protein bars

Posted by Alyssa Schomaker / Wednesday, January 16, 2013 / No comments /

CHANGE

Morning Meltdown 100 test Group

THAT COACH LIFE

Beachbody is going International

Welcome To Le Blog

Contact Form

Follow Us

Want to learn more about health and fitness coaching?

Instagram

Inspiring Looks

Popular Posts

Blog Archive

About Us

Photo On Flickr

More Links

Contact Form

Total Pageviews

Beauty