A Fit Nurse: February 2014

Posted by Alyssa Schomaker / Monday, February 24, 2014 / No comments / 21 Day Fix , A fit nurse , Accountability , Alyssa schomaker , fitness , meal plans , nurse , nutrition , Support , Test Group , What is the 21 day fix

21 day Fix Test group application

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<span style="font-family: Verdana, sans-serif;">It's official.... <span style="color: #674ea7;"><b><a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=193752" style="color: #888888; outline: none; text-decoration: none;" target="_blank">21 day FIX</a></b></span> is here!!! It has OFFICIALLY launched and I am READY to tackle this program with people who are SERIOUS about getting results!! </span></div>
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<b><span style="font-family: Verdana, sans-serif;">You are invited to my exclusive TEST GROUP! </span></b></div>
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</span><span style="color: #666666; line-height: 18.479999542236328px;"></span><span style="color: #666666; line-height: 18.479999542236328px;">Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The 1st test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program. The test group lost 10+ lbs in 21 days!!</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIdavAcrPjAPyE4TnXZnEWVariDq52y5LeatfUsW75K6ydwf2InD8yfuiI1kYolsQ3xfVH_a2ACiw5r8ewSLC2mddhntTxZKV1lbs4lN_lSHe6cDCbOCiBbX4SCeQtOqid4ElNvjxXIGQ/s1600/1545588_510308632417115_1080248330_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; outline: none; text-decoration: none;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIdavAcrPjAPyE4TnXZnEWVariDq52y5LeatfUsW75K6ydwf2InD8yfuiI1kYolsQ3xfVH_a2ACiw5r8ewSLC2mddhntTxZKV1lbs4lN_lSHe6cDCbOCiBbX4SCeQtOqid4ElNvjxXIGQ/s1600/1545588_510308632417115_1080248330_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid transparent; box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; outline: none; padding: 5px; position: relative;" width="640" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIdavAcrPjAPyE4TnXZnEWVariDq52y5LeatfUsW75K6ydwf2InD8yfuiI1kYolsQ3xfVH_a2ACiw5r8ewSLC2mddhntTxZKV1lbs4lN_lSHe6cDCbOCiBbX4SCeQtOqid4ElNvjxXIGQ/s1600/1545588_510308632417115_1080248330_n.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; outline: none; text-decoration: none;"></a><a href="http://pinterest.com/pin/create/button/?url=http://katiheifner.blogspot.com/2014/02/21-day-fix-test-group-application.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIdavAcrPjAPyE4TnXZnEWVariDq52y5LeatfUsW75K6ydwf2InD8yfuiI1kYolsQ3xfVH_a2ACiw5r8ewSLC2mddhntTxZKV1lbs4lN_lSHe6cDCbOCiBbX4SCeQtOqid4ElNvjxXIGQ/s1600/1545588_510308632417115_1080248330_n.jpg&description=21%20Day%20Fix%20TEST%20GROUP%20Application!" style="color: #7c1750; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<span style="background-color: white; font-family: Verdana, sans-serif; line-height: 22px;"><br style="color: #666666; line-height: 18.479999542236328px;" /><br style="color: #666666; line-height: 18.479999542236328px;" /><span style="color: #666666; line-height: 18.479999542236328px;">The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control - no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you'll lose weight. When eaten in the right quantities, there are no foods that are off limits.</span><br style="color: #666666; line-height: 18.479999542236328px;" /><span style="color: #666666; line-height: 18.479999542236328px;"><br />
</span><span style="color: #666666; line-height: 18.479999542236328px;"></span><span style="color: #666666; line-height: 18.479999542236328px;"><span style="color: #333333;">No we</span><span class="text_exposed_show" style="color: #333333; display: inline;">ighing, No measuring, No counting calories, No carbs or points. If it fits in the container, you can eat it. AND you'll lose weight. When eaten in the right quantities.</span></span></span><br />
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<span style="background-color: white; font-family: Verdana, sans-serif; line-height: 22px;"><span class="text_exposed_show" style="color: #333333; display: inline; line-height: 18px;"><b style="text-align: center;">Did I mention ---> there are NO FOODS OFF LIMITS!</b></span></span><br />
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<span style="background-color: white; font-family: Verdana, sans-serif; line-height: 22px;"><span class="text_exposed_show" style="color: #333333; display: inline; line-height: 18px;">Told ya.. I've NEVER done one like this before So... who's with me? I need 5 people who want to test this out right along side me! ONLY taking 5 more since it's a test group, so send me a message or <a href="mailto:katiheifner@gmail.com" style="color: #888888; outline: none; text-decoration: none;" target="_blank">email</a> ASAP! {katiheifner@gmail.com}</span><br style="color: #666666; line-height: 18.479999542236328px;" /><span style="color: #666666; line-height: 18.479999542236328px;"><br />
</span><span style="color: #666666; line-height: 18.479999542236328px;"></span><span style="color: #666666; line-height: 18.479999542236328px;">This is the start of a life long fitness routine and it starts with 21 days of pure focus coupled with exclusive support from me, YOUR COACH!! Are you in??? </span><br style="color: #666666; line-height: 18.479999542236328px;" /><span style="color: #666666; line-height: 18.479999542236328px;"><br />
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</span><span style="color: #666666; line-height: 18.479999542236328px;"></span><span style="color: #333333; line-height: 18px;">This is not a QUICK FIX - but a true REMEDY for all those bad habits we have created in our lives. This 21 day journey will FULLY equip you to MAINTAIN your healthy lifestyle!! (WITHOUT BEING MISERABLE!)</span><br style="color: #666666; line-height: 18.479999542236328px;" /><span style="color: #666666; line-height: 18.479999542236328px;"><br />
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<span style="font-family: Verdana, sans-serif;">I hope you can <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=193752" style="color: #888888; outline: none; text-decoration: none;" target="_blank">JOIN US</a>!</span></div>
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<b><span style="font-family: Verdana, sans-serif;">Apply below to be a part of my test group!!! </span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiCdrhWLc4_kQXzKGJgtuFZWjE07ySFGRaP2mvPM7dTAEWpqobHxSu7u_NI1TYRMK1qWUztNKo7ZqbNI0VQUqRozuXlnGxXDgfnH5rv6S1HOKKa4KbAQbFqgkIWxXYEFt0ObkGvVpGQgY/s1600/What-is-the-21-day-fix.jpg.jpg" imageanchor="1" style="color: #7c1750; margin-left: 1em; margin-right: 1em; text-decoration: none;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="327" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiCdrhWLc4_kQXzKGJgtuFZWjE07ySFGRaP2mvPM7dTAEWpqobHxSu7u_NI1TYRMK1qWUztNKo7ZqbNI0VQUqRozuXlnGxXDgfnH5rv6S1HOKKa4KbAQbFqgkIWxXYEFt0ObkGvVpGQgY/s1600/What-is-the-21-day-fix.jpg.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; border-bottom-left-radius: 0px; border-bottom-right-radius: 0px; border-top-left-radius: 0px; border-top-right-radius: 0px; border: 1px solid rgb(203, 203, 203); box-shadow: rgba(0, 0, 0, 0.2) 0px 0px 0px; padding: 8px; position: relative;" width="400" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆⬆</span></div>
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<span style="font-family: Verdana, sans-serif;">Let's get some GREAT results together & feature YOU on this blog!</span></div>
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<span style="font-family: Verdana, sans-serif;">xoxo,</span></div>
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<span style="font-family: Verdana, sans-serif;">Alyssa</span></div>
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<span style="font-family: Verdana, sans-serif;">*Feel free to find me on <a href="http://www.facebook.com/alyssaschomakerfitness">Facebook</a> and introduce yourself!*</span></div>
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21 Day Fix, A fit nurse, Accountability, Alyssa schomaker, fitness, meal plans, nurse, nutrition, Support, Test Group, What is the 21 day fix

21 day Fix Test group application

It's official.... 21 day FIX is here!!! It has OFFICIALLY launched and I am READY to tackle this program with people who are SERIOUS ...

Posted by Alyssa Schomaker / Sunday, February 16, 2014 / No comments / A fit nurse , Alyssa schomaker , Challenge groups , clean eating , Insanity Transformation , P90X3 Womens Results , T25 Transformation , weight loss transformation story

Successful Transformation results from Insanity, T25, and P90x3

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EXTREME RESULTS FROM INSANITY, T25 AND P90X3</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH9UF0X-7Zjg2VDqTe0IOfRhFRooJodLLzJdAsVlzMlvWSVDOfsxSDEY1B_EfRXwBX_pvXybGFYus8ZU96pVtG6b5YtJuk3M9i_od-aHBJ_h760ssphbuLdRQPgT6ywAtvQJS9ZNjeh7jA/s1600/if+you+are+persistant+you+will+get+it.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="311" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH9UF0X-7Zjg2VDqTe0IOfRhFRooJodLLzJdAsVlzMlvWSVDOfsxSDEY1B_EfRXwBX_pvXybGFYus8ZU96pVtG6b5YtJuk3M9i_od-aHBJ_h760ssphbuLdRQPgT6ywAtvQJS9ZNjeh7jA/s1600/if+you+are+persistant+you+will+get+it.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a><div class="pinit-wrapper" style="cursor: pointer; left: 318px; opacity: 0; position: absolute; top: 125.5px; visibility: hidden; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/02/extreme-results-from-insanity-t25-and.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH9UF0X-7Zjg2VDqTe0IOfRhFRooJodLLzJdAsVlzMlvWSVDOfsxSDEY1B_EfRXwBX_pvXybGFYus8ZU96pVtG6b5YtJuk3M9i_od-aHBJ_h760ssphbuLdRQPgT6ywAtvQJS9ZNjeh7jA/s1600/if+you+are+persistant+you+will+get+it.jpg&description=EXTREME%20RESULTS%20FROM%20INSANITY,%20T25%20AND%20P90X3" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
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<span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;">Some people work their whole lives reflecting, reading, studying and searching for their life's work.  You know that thing that makes you jump out of bed each and every day puts a smile on your face and some pep in your step.  You know when you are talking to a passionate person when their conversation just envelopes you and you are completely in awe of what they do.  You don't care what it is, you want to do it because they are just so stinking excited about it that you are too!   Well that is ME, that is Beachbody and I love what I do!  I literally can't imagine working anywhere else, doing any other job but THIS!  Waking up every single morning to success stories that move me to tears, non scale victories of overcoming emotional eating, fitting into clothes they haven't worn in 10+ years, and having the energy to run around and play with their kids! That is worth IT!!!  That right there is what I have been called to do!  </span></span><br /><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;">This week a coach on my team shared her transformation story with us!  She wasn't a coach when she started this transformation.  But because of her love for the products, her dedication and commitment she became an amazing success story and is now leading others on the path to success.  </span></span><br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG-sHU0-qwamVDupjTAFgM6SuGOfLzBw6LOIHKMoPZRnG93KG7KxMQPcsYNR_0-MA-9uN2rLJidncX3hCwXuzolDXJhLZfbdjq7f-d1yG3lJPrbiEcm1Alv0OkR8zdwLv-vlTjgwVaYQ9L/s1600/T25+Results.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="107" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG-sHU0-qwamVDupjTAFgM6SuGOfLzBw6LOIHKMoPZRnG93KG7KxMQPcsYNR_0-MA-9uN2rLJidncX3hCwXuzolDXJhLZfbdjq7f-d1yG3lJPrbiEcm1Alv0OkR8zdwLv-vlTjgwVaYQ9L/s1600/T25+Results.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
<span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;">Ashley started her weight loss journey 6 months ago with Insanity.  {NOTE THIS IS THE HARDEST WORKOUT EVER}  She completed Insanity, then T25 and is now doing P90X3.  She has lost a <span style="font-size: medium;"><b>WHOPPING 76 LBS AND 76 INCHES over the course of 6 months! </b></span> Now right there that screams <b style="background-color: magenta;">DEDICATION!</b></span></span><br /><div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuGSmFStEkHWm6HodLgW7D2q8ZZ0yYvb4tvLcP3zyRN8eBz3I9nrpmLu5bhyphenhyphenBgQFrvjn6NyoiopBsgxoU5I9KpG29MazPUw2GdH3KUvUgVqz9phKfWUKkVSjO9jmDSAckfg7ffH-Mtsp2n/s1600/Insanity+1.jpg" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuGSmFStEkHWm6HodLgW7D2q8ZZ0yYvb4tvLcP3zyRN8eBz3I9nrpmLu5bhyphenhyphenBgQFrvjn6NyoiopBsgxoU5I9KpG29MazPUw2GdH3KUvUgVqz9phKfWUKkVSjO9jmDSAckfg7ffH-Mtsp2n/s1600/Insanity+1.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="200" /></a></div>
<span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="color: #333333; font-family: inherit;"><span style="line-height: 17.984375px;">You know weight loss is not easy, the more you have to lose the harder it is.  The more it hurts and the easier it becomes to quit. But her perseverance and commitment are what makes her stand proud today sharing these pictures.</span></span><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody>
<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTcHRRZ0stOaVr8qfngsDpdZBHx7-TwsZ0Glu7bQK7QQNCEHkO81nih6viSEP14aSQgPltZUtz-mlv7LLBF26ZuV9PbIgpx5rBfDaI3nfv6ogh6VIT5NI3IqavFG1o7cTgd0lhyphenhyphenZ1nARgw/s1600/Ashley+Haur+1.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><span style="font-family: inherit;"><img alt="Insanity, T25, P90X3 Transformation Story" border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTcHRRZ0stOaVr8qfngsDpdZBHx7-TwsZ0Glu7bQK7QQNCEHkO81nih6viSEP14aSQgPltZUtz-mlv7LLBF26ZuV9PbIgpx5rBfDaI3nfv6ogh6VIT5NI3IqavFG1o7cTgd0lhyphenhyphenZ1nARgw/s1600/Ashley+Haur+1.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" title="" width="552" /></span></a></td></tr>
<tr><td class="tr-caption" style="font-size: 14px;"><span style="font-family: inherit; font-size: x-small;">Weight Loss Transformation Story</span></td></tr>
</tbody></table>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4G32eU2T4LTfX-oKguyXX8X38bLdRBU3IXqZUPFFmr9kBobL01wppHS92dwcILo3jmFLqfEw56ClxeLbH0daZKLON9-8CvseCp4QGhal5SF1EpIw91s7wE9Yl0IoU777oc-NTd0o0Airw/s1600/P90X3_logo_COO_1024x1024.jpg" imageanchor="1" style="color: #888888; margin-left: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="43" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4G32eU2T4LTfX-oKguyXX8X38bLdRBU3IXqZUPFFmr9kBobL01wppHS92dwcILo3jmFLqfEw56ClxeLbH0daZKLON9-8CvseCp4QGhal5SF1EpIw91s7wE9Yl0IoU777oc-NTd0o0Airw/s1600/P90X3_logo_COO_1024x1024.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a></div>
<span style="color: #333333; font-family: inherit;"><span style="line-height: 17.984375px;"><br /></span></span><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><b>Here is her personal testimony:</b></span></span><br /><span style="color: #333333; line-height: 17.99715805053711px;"><span style="font-family: inherit;"><br /></span></span><span style="font-family: inherit;"><span style="color: #333333; line-height: 17.99715805053711px;">This week marks exactly 6 months since </span><a data-hovercard="/ajax/hovercard/user.php?id=68132601&extragetparams=%7B%22directed_target_id%22%3A0%7D" href="https://www.facebook.com/profile.php?id=68132601" style="color: #3b5998; cursor: pointer; line-height: 17.99715805053711px; text-decoration: none;">Ashley</a><span style="color: #333333; line-height: 17.99715805053711px;">started her weight loss journey. 70 lbs, 76 inches and 23% body lost in just 6 months." I can honestly say beachbody has saved my life! I was on a bad road with deteriorating health and I am so grateful! I have my amazing coach Sarah Bender to thank! The entire dream team, since I became a coach it has given me even more motivation to continue on this journey! "</span><br style="color: #333333; line-height: 17.99715805053711px;" /><span style="color: #333333; line-height: 17.99715805053711px;">I started with Insanity, completed that then I completed T25 and now I am on block 2 P90X3. Soon to add in 21 day fix! </span><a class="_58cn" data-ft="{"tn":"*N","type":104}" href="https://www.facebook.com/hashtag/beachbodyjunkie4life" style="color: #3b5998; cursor: pointer; line-height: 17.99715805053711px; text-decoration: none;">#beachbodyjunkie4life</a></span><br /><span style="font-family: inherit;"><br /></span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; color: #666666; margin-left: auto; margin-right: auto; padding: 5px; position: relative; text-align: center;"><tbody>
<tr><td><a href="https://scontent-b-lga.xx.fbcdn.net/hphotos-frc3/t1/1782116_10102643164838952_1094996341_n.jpg" imageanchor="1" style="color: #888888; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="319" src="https://scontent-b-lga.xx.fbcdn.net/hphotos-frc3/t1/1782116_10102643164838952_1094996341_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: none; box-shadow: rgba(0, 0, 0, 0.0980392) 0px 0px 0px; padding: 0px; position: relative;" width="320" /></a><div class="pinit-wrapper" style="cursor: pointer; left: 129px; opacity: 0; position: absolute; top: 128.5px; visibility: visible; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://melaniemitro.blogspot.com/2014/02/extreme-results-from-insanity-t25-and.html&media=https://scontent-b-lga.xx.fbcdn.net/hphotos-frc3/t1/1782116_10102643164838952_1094996341_n.jpg&description=EXTREME%20RESULTS%20FROM%20INSANITY,%20T25%20AND%20P90X3" style="color: #888888; display: block; outline: none; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
</td></tr>
<tr><td class="tr-caption" style="font-size: 14px;"><a href="https://www.facebook.com/profile.php?id=68132601&fref=ts" style="color: #888888; text-decoration: none;">My weight loss transformation story</a></td></tr>
</tbody></table>
<br /><br />To join a challenge group contact me by completing my <a href="http://www.afitnurse.com/p/the-fit-nurse-challenge.html">challenge group application</a> It's about time for your after picture!!!</div>

A fit nurse, Alyssa schomaker, Challenge groups, clean eating, Insanity Transformation, P90X3 Womens Results, T25 Transformation, weight loss transformation story

Successful Transformation results from Insanity, T25, and P90x3

EXTREME RESULTS FROM INSANITY, T25 AND P90X3 Some people work their whole lives reflecting, reading, studying and searching for t...

Posted by Alyssa Schomaker / Wednesday, February 12, 2014 / No comments / A fit nurse , Alyssa schomaker , baking soda , brown rice flour , clean appetizers , clean dinners , garlic powder , Healthy flat bread pizza , oats , salt , stevia

Healthy Flatbread Pizza

Because sometimes a girl just needs some PIZZA!<br />
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My version of healthy flatbread pizza <br />
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▪1 1/2c Brown Rice Flour<br />
▪ 1/2c oats <br />
▪ 3/4 tsp salt<br />
▪1 packet of stevia<br />
▪ 1/2 tsp baking powder<br />
▪ Sprinkle of garlic powder <br />
✳Blend in a bullet to break down oats then add...<br />
▪ 1tbsp olive oil<br />
▪1c hot water<br />
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Preheat oven 425.<br />
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Bake 15min top with toppings bake for another 10min

A fit nurse, Alyssa schomaker, baking soda, brown rice flour, clean appetizers, clean dinners, garlic powder, Healthy flat bread pizza, oats, salt, stevia

Healthy Flatbread Pizza

Because sometimes a girl just needs some PIZZA! My version of healthy flatbread pizza ▪1 1/2c Brown Rice Flour ▪ 1/2c oats ▪ 3/4 ...

The Eat clean diet

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The Eat Clean Diet</h3>
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The Eat Clean Diet<br />
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I have been getting a lot of questions on how to put together a meal plan. I understand why people need help in this area because I use to be one of those people. I was the type of person that If a menu wasn't laid out for me then I had trouble trying to figure out what to eat and create a healthy lifestyle. Well, I'm here to say after months of practicing and finally figuring out the In's and Outs of The Clean Eating lifestyle... I finally have it down. I'm not admitting to being perfect in any means, I'm simply stating that I believe I have found what works best for me.<br />
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Reading The Eat Clean Diet Recharged by Tosca Reno was the best thing I ever did for myself. She really breaks down the importance of eating clean and exactly how to do it. It's a great book and if you haven't gotten your hands on this baby yet ... DO IT NOW!!! Fire up the ol' Nook, Kindle, Ipad, Iphone and download it ... or do it the old fashion way and head to the book store. I promise it's worth it.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSZW1bHugYwJz-YEjLoOsA4l2NQwe9Sp7VZ-oRm0iRohcfzsztfgT-LB-LuVsSELFN2sDULuLb3v5ta28lFrJbtzKZqxV8yTWE-nh0TVHiE087gG0zC6YPGcPCmoffmg6r-lzZv5JmYnZh/s1600/tosca-reno-eat-clean-diet.jpg" imageanchor="1" style="clear: left; color: #4d84b8; float: left; margin-bottom: 1em; margin-right: 1em; text-decoration: none;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSZW1bHugYwJz-YEjLoOsA4l2NQwe9Sp7VZ-oRm0iRohcfzsztfgT-LB-LuVsSELFN2sDULuLb3v5ta28lFrJbtzKZqxV8yTWE-nh0TVHiE087gG0zC6YPGcPCmoffmg6r-lzZv5JmYnZh/s320/tosca-reno-eat-clean-diet.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="249" /></a></div>
So, if you are new to clean eating I'll break it down for you. Eat 5-6 small meals a day every 2-3 hours. This keeps your metabolism going and burning calories all day long. If you go long periods of time with out eating then your body will going into starvation mode and everything you eat beyond that point will be stored as FAT! Who wants that!??! Not me! I choose to EAT!!! We all love to eat ... Crash Diets do NOT work ... Our body needs fuel to keep going! Eating healthy, small meals through out the day is the way to go. You will feel like you are eating way to much but the key is that since you are eating more quality food you can have a bigger quantity. Amazing huh?<br />
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Another important factor in eating clean and staying healthy is to drink plenty of water through out the day. This is super important. If you don't drink enough water then your body will begin to confuse thirst for hunger. It doesnt' know the difference. Water is the most crucial nutrient in life. Your body is made 60% of water and needs it to stay hydrated, for muscle recovery, digestion, and satitation. You may make a few more trips to the potty but ... It's worth it.<br />
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How much water should you drink daily?<br />
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The average women should drink about 2 - 2.5 Liters of water a day!! WHOA THAT'S A LOT!! You will see how much better you feel once you are actually drinking water your body has been craving. Do it .... I dare you.<br />
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The average man should drink about 3 Liters a day.<br />
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Your Urine should be clear and odorless every time you take a pee :) Just thought I'd add that in there! It's true. So when in doubt ... check out your pee!<br />
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Here are some tips in getting into the habit of drinking more water :<br />
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1. Start Early. As soon as you wake up drink a bottle of water. Keep it on your night stand so the first thing you do is grab the bottle of water and down it. This will get your metabolism going and start getting things moving.<br />
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2. Drink 2 cups of water with each meal!! 2 cups at breakfast, 2 cups at lunch, and 2 cups at dinner. This will knock 6 cups out of the way.<br />
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3. Drink water during your workout!! This is OBVIOUS .. but so very important. You need to replenish your body as it sweats.<br />
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If you aren't a fan of water there are ways that you can make it a little tastier with out adding in calories or sugar. Every time I go out to eat with my family I order a big glass of ice water with extra lemon. I love lemon water. It's so good and amazing for you and it's FREE! Who doesn't like something that is FREE. Squeeze lemon into your water and it will give it more flavor.<br />
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So there you go!! A few tips to take with you ....</div>
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I plan on expanding on this healthy eating and helping you create meal plans so for now I'm leaving you with these tips and check back for my next blog post on some healthy clean eating snack ideas that you can munch on with out the guilt.</div>
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Contact me if you have any questions of just need help forming a meal plan.</div>
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Happy Clean Eating ......</div>
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The Eat clean diet

The Eat Clean Diet The Eat Clean Diet I have been getting a lot of questions on how to put together a meal plan. I understand why ...

Posted by Alyssa Schomaker / Tuesday, February 11, 2014 / 1 Comment / A fit nurse , Alyssa schomaker , Chocolate covered raspberry oatmeal , chocolate oats , clean eating breakfast

Chocolate covered Raspberry Oatmeal

The hardest part of my comp journey has been giving up my beloved chocolate. I have a serious problem that was in need of an intervention. After being up all night with 2 sick kiddies I am running on zero sleep today and wanted a chocolate fix. So chocolate covered raspberry oats for breakfast it is!<br />
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</div><div>Ingredients:</div><div>1/2 cup of old fashion  oatmeal</div><div>1/2 cup of almond milk</div><div>1 scoop of chocolate protein powder.</div><div>1/4 cup of raspberries</div><div><br />
</div><div>Directions:</div><div>Boil 1/2 cup of oatmeal in water til cooked. Remove from heat and rinse oatmeal in strainer. Return to pan and add almond milk and protein. Stir til well mixed. Pour into bowl and top with Raspberries.</div><div><br />
</div><div>Enjoy this delicious breakfast guilt free!</div><div><br />
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</div><div>L</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>

A fit nurse, Alyssa schomaker, Chocolate covered raspberry oatmeal, chocolate oats, clean eating breakfast

Chocolate covered Raspberry Oatmeal

The hardest part of my comp journey has been giving up my beloved chocolate. I have a serious problem that was in need of an intervention. A...

Posted by Alyssa Schomaker / Saturday, February 8, 2014 / No comments / A fit nurse , Alyssa schomaker , fitness goals , Fitness motivation , reward your efforts , weight loss goals

Setting small Fitness goals

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<span style="font-family: Verdana, sans-serif;">Today I decided I’d preach to you about setting obtainable fitness and or weight loss goals for yourself. I think this is such an important aspect of losing and <b style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">maintaining</b> a healthy weight loss.</span></div>
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<span style="font-family: Verdana, sans-serif;">As someone who began their journey 55 pounds overweight (at the beginning stages, but I was there!) category and now falls into a <b>athletic</b> weight range; I think it has been such a major contributing factor in my success. Slow and steady meant setting small goals here and there. When I began this journey I never once personally set a total weight loss goal. I never thought to myself: “I need to loose 50 pounds”. I mean it felt so daunting to even begin thinking like that! For Christ sakes I hadn’t even exercised on purpose since high school, so in my head it didn’t make sense to put that much pressure on myself.</span></div>
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<span style="font-family: Verdana, sans-serif;">DO NOT SET YOURSELF UP FOR FAILURE</span></div>
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<span style="font-family: Verdana, sans-serif;">I can’t stress how important this is. Do not began your journey by setting yourself up to fail. The biggest way you can avoid this is to set those small attainable goals. Think about it, what sounds more feasible “I want to loose 50 pounds” or “I want to loose 5 pounds” – the 5 of course! Loose that 5 pounds, great, then set another small goal of another 5. Small increments add up. By setting smaller goals you are also less likely to get discouraged with your progress. <b style="border: 0px; margin: 0px; padding: 0px; vertical-align: baseline;">Think small. In the end you will win big</b>.</span></div>
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<span style="font-family: Verdana, sans-serif;">REWARD YOUR EFFORTS</span></div>
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<span style="font-family: Verdana, sans-serif;">Designate a “workout jar” for yourself. Each time you get a workout in put a dollar in your jar. When you meet a goal, take the money out and spend it on something for yourself. Make that jar work both ways though, if you had planned a workout and didn’t get it done, pull a dollar out. </span></div>
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<span style="font-family: Verdana, sans-serif;">And in case you were unaware how to tape a piece of paper to a jar, here is a physical representation for your viewing pleasure. My husband proclaimed this should be his jar because he wants to start one, then objected at the site of change in the bottom of it.</span></div>
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<a href="http://www.fridaylovesong.net/2012/11/myam-setting-attainable-goals/workoutjar/" rel="attachment wp-att-2870" style="border: 0px; color: #1086a6; margin: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;"><img alt="" class="aligncenter size-full wp-image-2870" data-jpibfi-indexer="2" height="600" src="http://www.fridaylovesong.net/bloggity/wp-content/uploads/2012/11/workoutjar.jpg" style="border: 0px; display: block; margin: 0px auto 10px; padding: 0px; vertical-align: baseline;" title="workoutjar" width="400" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">ALL GOALS ARE NOT NUMBERS ON A SCALE</span></div>
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<span style="font-family: Verdana, sans-serif;">Remember that health is not a number on scale. You are not defined by that number. This is why I do not and refuse personally to have an “ultimate weight goal”. I still continue to set goals for myself. It may be aiming to do another rep, to be able to run a little further, to hold that plank a little longer. Also remember to incorporate healthy eating goals as well. Set a goal to cut out one more soda this week than the last. Does that sound like something major? No, it’s not but like I said these little things add up!</span></div>
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<img alt="" class="aligncenter size-full wp-image-2854" data-jpibfi-indexer="3" height="332" src="http://www.fridaylovesong.net/bloggity/wp-content/uploads/2012/11/NoUltWeight.jpg" style="border: 0px; display: block; margin: 0px auto 10px; padding: 0px; vertical-align: baseline;" title="NoUltWeight" width="500" /></div>
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<span style="font-family: Verdana, sans-serif;">I have heard time and time again that people start off strong and give up because they didn’t meet a goal they had in mind, so in the end they revert back to where they were. Realize that this is a process. You will have “off” days and set backs. Take some time to set down and really set yourself some goals. Start small and do not overwhelm yourself. You kicked that goals ass? Awesome, now move onto the next one.</span></div>
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A fit nurse, Alyssa schomaker, fitness goals, Fitness motivation, reward your efforts, weight loss goals

Setting small Fitness goals

Today I decided I’d preach to you about setting obtainable fitness and or weight loss goals for yourself. I think this is such an important...

Posted by Alyssa Schomaker / Friday, February 7, 2014 / No comments / A fit nurse , Alyssa schomaker , Black beans , Butternut Squash , cilantro , clean dinners , clean eating , enchiladas , garlic , tortillas

Butternut squash and Black bean enchiladas

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<a href="http://brittanylegette.blogspot.com/2014/01/healthy-butternut-squash-and-black-bean.html" style="color: #888888; outline: none; text-decoration: none;">HEALTHY! - Butternut Squash and Black Bean Enchiladas</a></h3>
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<span style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: large; line-height: 18px;">This is going on the MENU next week!!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMCoY8TR9XFzYiZFSDBTdrfHn3DUuWWJ-mmYcBZe6rqYEQfTvD_kel88PsdHIhwrzKluhl0fNBvMyknpZuzlJCkWSHlXMGwEzxvZcve6_4seMr4ghdYVs99_5OTp3xHv4p0py_aPNNqAE/s1600/1601083_10152176379785767_1756109414_n.jpg" imageanchor="1" style="clear: left; color: #888888; float: left; margin-bottom: 1em; margin-right: 1em; outline: none; text-decoration: none;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMCoY8TR9XFzYiZFSDBTdrfHn3DUuWWJ-mmYcBZe6rqYEQfTvD_kel88PsdHIhwrzKluhl0fNBvMyknpZuzlJCkWSHlXMGwEzxvZcve6_4seMr4ghdYVs99_5OTp3xHv4p0py_aPNNqAE/s1600/1601083_10152176379785767_1756109414_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 1px solid transparent; box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; outline: none; padding: 5px; position: relative;" width="234" /></a></div>
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<span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Servings: 8 • Size: 1 enchilada • Old Points: 4 pts • Points+: 5 pts</span> <span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Calories: 185 • Fat: 6 g • Protein: 13 g </span><br />
<span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">• Carb: 29 g • Fiber: 13 g • Sugar: 2 g </span> <span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Sodium: 864 mg • Cholesterol: 7.5 mg</span><br />
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<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 cup red enchilada sauce (homemade or canned)</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 tsp olive oil</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">2 1/2 cups peeled butternut squash, cut 1/2-inch-dice</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">salt and pepper, to taste</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 small onion, diced</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">3 cloves garlic, minced</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 jalapeno, seeded and diced</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">10 oz can Rotel tomatoes with green chilies</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 1/2 cups reduced sodium canned black beans, rinsed and drained</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1/4 cup cilantro</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 tsp cumin</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1/2 tsp chili powder</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1/4 cup water</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">8 medium low-carb whole wheat flour tortillas (I used La Tortilla Factory)</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">1 cup reduced-fat shredded Mexican cheese</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">2 tbsp chopped scallions, for garnish</li>
<li style="margin: 0px 0px 0.25em; padding: 0px; text-align: justify;">reduced-fat sour cream, for serving (optional)</li>
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<span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 18px;">Directions:</span></span><br />
<span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: medium;"><span class="Apple-style-span" style="line-height: 18px;"><br /></span></span>
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Preheat the oven to 400°F. Place 1/4 cup enchilada sauce on the bottom of a large baking dish.</span><br /><br /><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Heat olive oil over medium-high heat in large skillet. Add onions, garlic, and jalapeno and cook 2-3 minutes </span></span><br />
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">until onions become translucent and garlic is fragrant. </span></span><br />
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;"><br /></span></span>
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Add cubed butternut, Rotel tomatoes, black beans, water, cilantro, cumin and chili powder and season</span></span><br />
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;"> with salt and pepper to taste. </span></span><br />
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;"><br /></span></span>
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">Cover and cook over medium-low heat, stirring occasionally, until the squash is tender, </span></span><br />
<span class="text_exposed_show" style="display: inline;"><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;">about 30 to 35 minutes.</span><br /><br /><br /><span class="Apple-style-span" style="color: #37404e; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 18px;"><span class="Apple-style-span" style="font-size: medium;">Thank you </span>Skinnytaste.com</span></span></div>

A fit nurse, Alyssa schomaker, Black beans, Butternut Squash, cilantro, clean dinners, clean eating, enchiladas, garlic, tortillas

Butternut squash and Black bean enchiladas

HEALTHY! - Butternut Squash and Black Bean Enchiladas This is going on the MENU next week!! Butternut Squash and Black...

Posted by Alyssa Schomaker / Wednesday, February 5, 2014 / No comments / 12 week out bikini comp , 12 weeks bikini comp diet , 2000 cal diet , A fit nurse , Alyssa schomaker , bikini comp training , bikini competition , lean bulk

Bikini competition: 12 weeks out

I cant believe how time is flying bye! Before I know it I will be up on that stage in a tiny little suit... 12 weeks out from show time!!<br />
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<span style="font-family: Verdana, sans-serif;">AHHHHH... Yes, it freaks me out thinking of the things that could happen if my suit falls off when up on stage. I have a new appreciation for the ladies that compete in this sport. I thought that I trained hard before.... boy was I wrong! This training is the hardest thing that I have ever done in my life. I am in the gym 6 days a week for at least two hours and lifting heavy heavy weights. My comp coach knows his stuff and all of the little tips and tricks to are paying off. It is AMAZING how the slight change in position can affect the muscle so differently. </span><br />
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<span style="font-family: Verdana, sans-serif;">I decided to compete in the bikini category, so I need to meet certain standards such as proportionate body, lean muscle, very toned, but curvy body.</span></div>
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<span style="font-family: Verdana, sans-serif;">Nice and rounded shoulders, toned arms, flat stomach with 4-pack showing, no hard abs muscles, very firm glutes and sculpted legs. That being said, you still need to maintain a very feminine figure. Therefore – no dry veiny skin, no dehydrated look and no exhaustion on your face.</span></div>
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<span style="font-family: Verdana, sans-serif;">Here is a picture that I took late last week:</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgNZ77T-0qoi91dg7zndqHWeAGJNYMaL1u11vl-Zc8LhF9DW7hUhVfJoOuRnngQWumBxhDD1ov7RNzkNCH8_y1-BYH_gWVlxST0QSm_AFSo9LDlr2GZGePFY3vIEbIZycCMyvN8o3v5Ce/s1600/1601256_10203239813461849_262729051_n+(1).jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Verdana, sans-serif;"><img alt="13 week out bikini comp, bikini competition, Alyssa Schomaker, A fit nurse, 12 weeks bikini comp diet, bikini comp training, lean bulk, 2000 cal diet" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgNZ77T-0qoi91dg7zndqHWeAGJNYMaL1u11vl-Zc8LhF9DW7hUhVfJoOuRnngQWumBxhDD1ov7RNzkNCH8_y1-BYH_gWVlxST0QSm_AFSo9LDlr2GZGePFY3vIEbIZycCMyvN8o3v5Ce/s1600/1601256_10203239813461849_262729051_n+(1).jpg" title="" width="320" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">I am doing a six day split that looks like this:</span><br />
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<span style="font-family: Verdana, sans-serif;">Monday: Chest/ Anterior delts/ Triceps</span><br />
<span style="font-family: Verdana, sans-serif;">Tuesday: Legs/ Quads/ Comp Glutes</span><br />
<span style="font-family: Verdana, sans-serif;">Wednesday: Back/ Post Delts</span><br />
<span style="font-family: Verdana, sans-serif;">Thursday: Arms</span><br />
<span style="font-family: Verdana, sans-serif;">Friday: Legs- Hams/ Glutes + Glute isos</span><br />
<span style="font-family: Verdana, sans-serif;">Saturday: Shoulders</span><br />
<span style="font-family: Verdana, sans-serif;">Sunday: Active rest day.</span><br />
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<span style="font-family: Verdana, sans-serif;">I am doing 30 minutes of cardio everyday and abs every other day.</span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OrMXD_zZUFDPunqiVZohVFugFsujXM_xFXHl6TwXCxbnx-fffWPaUj383iwM3_fZp30vBcYC2gwfkhkFJJMrWK4zL66d4weTUJvQ0-GtO7hRnbIL7CKSpXpptUWtIvOxAW6qy751xVPj/s1600/1517682_10203226096998946_1299897257_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8OrMXD_zZUFDPunqiVZohVFugFsujXM_xFXHl6TwXCxbnx-fffWPaUj383iwM3_fZp30vBcYC2gwfkhkFJJMrWK4zL66d4weTUJvQ0-GtO7hRnbIL7CKSpXpptUWtIvOxAW6qy751xVPj/s1600/1517682_10203226096998946_1299897257_n.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Working on growing some boulder shoulders</td></tr>
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<span style="font-family: Verdana, sans-serif;">I am trying to build some more muscle right now and I am doing a lean bulk. My calories are around 2000 a day with a 40/40/20 split with my macronutrients.</span><br />
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<span style="font-family: Verdana, sans-serif;">This is my sample meal plan every day:</span><br />
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<span style="font-family: Verdana, sans-serif;">Breakfast:</span><br />
<span style="font-family: Verdana, sans-serif;">1 egg, 3 egg whites</span><br />
<span style="font-family: Verdana, sans-serif;">2 slices of 4:9 ezekial toast or 1/2 cup of oatmeal</span><br />
<span style="font-family: Verdana, sans-serif;">Fruits/nuts</span><br />
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<span style="font-family: Verdana, sans-serif;">Snack:</span><br />
<span style="font-family: Verdana, sans-serif;">1/4 cup of almonds or 2 tsp nut butter</span><br />
<span style="font-family: Verdana, sans-serif;">1-2 rice cakes OR</span><br />
<span style="font-family: Verdana, sans-serif;">Hummus and veggies</span><br />
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<span style="font-family: Verdana, sans-serif;">Lunch:</span><br />
<span style="font-family: Verdana, sans-serif;">8 oz. protein</span><br />
<span style="font-family: Verdana, sans-serif;">1 cup brown rice</span><br />
<span style="font-family: Verdana, sans-serif;">1-2 cups of veggies</span><br />
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<span style="font-family: Verdana, sans-serif;">Snack:</span><br />
<span style="font-family: Verdana, sans-serif;">Protein Shake and 1/4c almonds OR fruit</span><br />
<span style="font-family: Verdana, sans-serif;">OR Shakeology</span><br />
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<span style="font-family: Verdana, sans-serif;">Dinner:</span><br />
<span style="font-family: Verdana, sans-serif;">6-8 ounces extra lean protein or fish</span><br />
<span style="font-family: Verdana, sans-serif;">medium sweet potato</span><br />
<span style="font-family: Verdana, sans-serif;">Salad and/or 1-2c veggies</span><br />
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<span style="font-family: Verdana, sans-serif;">Post workout shake</span><br />
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<span style="font-family: Verdana, sans-serif;">Casein Shake</span><br />
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<span style="font-family: Verdana, sans-serif;">I have started to look at suits and it is going to be tough to choose which suit I go with. There are so many different styles to choose from that it is very overwhelming----- and this girl loves clothes and bikinis. I don't have to decide on just anything yet... thank the lord!</span><br />
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<span style="font-family: Verdana, sans-serif;">I am loving this process so far and enjoying the knowledge I am gaining about training and nutrition. Everything is tailored specifically for my body and what I need to do to get stage ready. Trusting the process and enjoying the ride!!</span></div>

12 week out bikini comp, 12 weeks bikini comp diet, 2000 cal diet, A fit nurse, Alyssa schomaker, bikini comp training, bikini competition, lean bulk

Bikini competition: 12 weeks out

I cant believe how time is flying bye! Before I know it I will be up on that stage in a tiny little suit... 12 weeks out from show time!! ...

Posted by Alyssa Schomaker / Monday, February 3, 2014 / No comments / 21 day fix results , A fit nurse , Alyssa schomaker , FAQs 21 Day Fix , loose weight , lose 10 pounds fast , What is the 21 day fix

The 21 Day Fix is HERE!!

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The 21 Day Fix Is Finally Here!!!</h3>
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<b><span style="font-size: medium;">The 21 Day Fix Low Down</span></b></div>
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<b><span style="font-size: medium;">Released on February 3rd, 2014 from Me as Your Team Beachbody COACH!!!</span></b></div>
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What is 21 Day Fix™?  21 Day Fix is a nutrition and fitness program that makes losing weight so simple, anyone can do it. Easy-to-follow portion control and 30-minute workouts take the guesswork out of losing weight to help you see results fast—up to 15 pounds in just 21 days!  Whether you want to lose a few pounds before your next vacation or jump-start a bigger weight-loss goal, 21 Day Fix is the program for you. It’s simple, it’s fast, and it works. If you’re ready to get serious, 21 Day Fix can help you lose the weight.   <b>Why is 21 Day Fix effective?</b> Because it’s so simple! You don’t have to count calories, points, or log your food into diet software. With 21 Day Fix, everything is laid out for you. All you have to do is use the specially designed portion-control containers and do one 30-minute workout per day. Commit to it for 21 days, and you’re going to love your results.  
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<b>What makes 21 Day Fix unique?</b> It’s the only fitness and nutrition program that combines portion-control containers and world-class workouts. By placing equal emphasis on fitness and healthy portion control, 21 Day Fix can help anyone lose weight—and keep it off—in a way that’s simple and sustainable. Whether you want to lose 10 pounds or 100 pounds, you can do it with this program.  
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<a href="http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=207314" style="color: #888888; text-decoration: none;"><img alt="21 Day Fix Meal Plan" border="0" height="320" src="https://scontent-b-ord.xx.fbcdn.net/hphotos-frc3/t1/1557659_519716021476376_144783971_n.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" title="" width="320" /></a></div>
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So she created short but effective workouts that take only 30 minutes a day, along with a simple eating plan that doesn’t require you to spend hours in the kitchen</div>
<b>Autumn Calabrese is your personal trainer:</b> Autumn Calabrese is a celebrity fitness trainer, busy mom, and national-level bikini competitor. She came up with the idea of a portion-control container system after watching a client eat an entire 1,300-calorie salad in one sitting because it was “healthy.” Autumn realized that supersized portions were hurting her clients’ weight-loss success because they were eating too much without knowing it. So she developed portion-control containers to help people see how simple it is to eat the right amounts and lose weight easily. And as a single mother, Autumn understands <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6PYCgAq_MyHcBWclBE1snPNvRPiBcVpAXjyF5yJ142WPq5QUQr-sAPx5DTiIAXG7FLTQTgdHnN7Kc9sT158gZOozZwAH3Tex5nT0sT36u4aWZbLDRNsHXxPMOXj7gMqMkRHiYYUMws663/s1600/Screen+Shot+2014-02-02+at+1.33.16+AM.png" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="390" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6PYCgAq_MyHcBWclBE1snPNvRPiBcVpAXjyF5yJ142WPq5QUQr-sAPx5DTiIAXG7FLTQTgdHnN7Kc9sT158gZOozZwAH3Tex5nT0sT36u4aWZbLDRNsHXxPMOXj7gMqMkRHiYYUMws663/s1600/Screen+Shot+2014-02-02+at+1.33.16+AM.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="400" /></a>  
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how hard it can be to fit exercise and healthy eating into a jam-packed schedule.   <b>What's included in 21 Day Fix?</b>  <b>Essential Package:</b> • 7 color-coded portion-control containers • Shakeology® shaker cup • 6 easy-to-follow 30-minute workouts • 21 Day Fix Start Here quickstart guide and workout calendar • 21 Day Fix Eating Plan that shows you exactly what to do • 3 Day Quick Fix Guide, Autumn's secret weapon for fast weight loss • Dirty 30 bonus workout <b> </b> <b>What equipment is needed?</b>  • Dumbbells or a resistance band are used in some workouts. • A yoga mat and the Beachbody® miniMAT are helpful, but not required. <b> </b><b>Do I have to do the workouts, or can I just follow the portion-control Eating Plan?</b> • Both the workouts and Eating Plan are essential to get the best results in 21 days. • If you're worried about being out of shape, we suggest you follow the modifier and do what you can, rather than skipping the workouts entirely. You'll feel stronger in no time. <b> </b> <b>Can I use other containers I have at home?</b> • No, these are custom-designed for 21 Day Fix. Other containers may have the wrong  proportions and you will not be successful unless you follow the Eating Plan using  these containers. • Very few (if any) other containers come in the variety of sizes needed for 21 Day Fix.  <b>Can I eat out at restaurants when I do 21 Day Fix?</b> • Yes! The Eating Plan includes a restaurant guide that shows you how to practice portion control at your favorite restaurants. <b> </b><b>What does it mean when you say "no off-limit foods"?</b> • The 21 Day Fix Eating Plan shows you how to incorporate treats (like chocolate and wine) into the plan . . . and you can still lose weight.  <b>What makes the 21 Day Fix workouts so effective?</b> • 21 Day Fix takes all of the guesswork out of working out. You know which workout to do  each day and can be confident you're working your whole body efficiently in just 30 minutes a day. • The workouts yield consistent calorie-burning results, unlike a treadmill workout that can have very inconsistent and inaccurate calorie counts. • The 30-minute boot-camp style workouts keep your heart rate up throughout, so you have an effective and efficient workout that burns maximum calories.  • There's a modifier in every workout to show you how to take down the intensity while still getting awesome results. • Trainer Autumn Calabrese created a 7-day-a-week schedule to give you the best results  in just 21 days. Each day of the week is a different workout, all perfectly designed to avoid overtraining and keep you injury-free.   <span style="font-family: inherit;"><br class="Apple-interchange-newline" /><b>What are the workouts?</b></span>  <span style="font-family: inherit;"><span style="line-height: 16.796875px;">7 workouts on 2 DVDs (VHS not available)<u> </u>Dirty 30 workout** Total Body Cardio Fix Upper Fix Lower Fix Pilates Fix Cardio Fix Yoga Fix</span></span>   
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<a href="http://melaniemitro.blogspot.com/2014/01/what-is-21-day-fix.html" style="color: #888888; text-decoration: none;">More information on how you can get support to complete the 21 Day Fix with others just like you!</a></div>
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If you would like to join my Exclusive 21 day Fix Test Group please complete the application below for more information!
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21 day fix results, A fit nurse, Alyssa schomaker, FAQs 21 Day Fix, loose weight, lose 10 pounds fast, What is the 21 day fix

The 21 Day Fix is HERE!!

The 21 Day Fix Is Finally Here!!! The 21 Day Fix Low Down Released on February 3rd, 2014 from Me as Your Team Beachbody COACH!!!...

Posted by Alyssa Schomaker / Monday, February 24, 2014 / No comments / 21 Day Fix , A fit nurse , Accountability , Alyssa schomaker , fitness , meal plans , nurse , nutrition , Support , Test Group , What is the 21 day fix

21 day Fix Test group application

Posted by Alyssa Schomaker / Sunday, February 16, 2014 / No comments / A fit nurse , Alyssa schomaker , Challenge groups , clean eating , Insanity Transformation , P90X3 Womens Results , T25 Transformation , weight loss transformation story

Successful Transformation results from Insanity, T25, and P90x3

Posted by Alyssa Schomaker / Wednesday, February 12, 2014 / No comments / A fit nurse , Alyssa schomaker , baking soda , brown rice flour , clean appetizers , clean dinners , garlic powder , Healthy flat bread pizza , oats , salt , stevia

Healthy Flatbread Pizza

The Eat clean diet

Posted by Alyssa Schomaker / Tuesday, February 11, 2014 / 1 Comment / A fit nurse , Alyssa schomaker , Chocolate covered raspberry oatmeal , chocolate oats , clean eating breakfast

Chocolate covered Raspberry Oatmeal

Posted by Alyssa Schomaker / Saturday, February 8, 2014 / No comments / A fit nurse , Alyssa schomaker , fitness goals , Fitness motivation , reward your efforts , weight loss goals

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Posted by Alyssa Schomaker / Friday, February 7, 2014 / No comments / A fit nurse , Alyssa schomaker , Black beans , Butternut Squash , cilantro , clean dinners , clean eating , enchiladas , garlic , tortillas

Butternut squash and Black bean enchiladas

Posted by Alyssa Schomaker / Wednesday, February 5, 2014 / No comments / 12 week out bikini comp , 12 weeks bikini comp diet , 2000 cal diet , A fit nurse , Alyssa schomaker , bikini comp training , bikini competition , lean bulk

Bikini competition: 12 weeks out

Posted by Alyssa Schomaker / Monday, February 3, 2014 / No comments / 21 day fix results , A fit nurse , Alyssa schomaker , FAQs 21 Day Fix , loose weight , lose 10 pounds fast , What is the 21 day fix

The 21 Day Fix is HERE!!

Morning Meltdown 100 test Group

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