A Fit Nurse

Posted by Alyssa Schomaker / Tuesday, February 10, 2015 / No comments / 21 day fix extreme , A fitnurse , Alyssa schomaker , Autumn calabrese , beachbody , bikini , fitness , nutrition , Top Beach Body Coach , travel

21 day fix extreme: Bikini slim down Day 1 progress

<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">For a mother that loves to travel and experience the world + all of its beauty... I have Beachbody to thank for the next 6 months of travel... </span><br />
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<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">March: California </span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">April: Cancun</span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">May: Paris</span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />June: Rehoboth {family}<br />July: Nashville<br />August: Florida + Keys {family}<br />September: nada<br />October: California<br /><br />fIRST class and paid in full by Beachbody!<br /><br />( have I told you how much I love my job) <i class="_4-k1 img sp_VY1w0spD8pL sx_dd9ecf" style="background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yJ/r/4JLYzvzT7Z2.png); background-position: -187px -377px; background-repeat: no-repeat; background-size: 689px 427px; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"></i><br /><br />lots of sun <i class="_4-k1 img sp_VY1w0spD8pL sx_c1895a" style="background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yJ/r/4JLYzvzT7Z2.png); background-position: -136px -360px; background-repeat: no-repeat; background-size: 689px 427px; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"></i>+ bikinis<i class="_4-k1 img sp_VY1w0spD8pL sx_307fea" style="background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yJ/r/4JLYzvzT7Z2.png); background-position: -646px -258px; background-repeat: no-repeat; background-size: 689px 427px; display: inline-block; height: 16px; vertical-align: -3px; width: 16px;"></i> in my future.<br /><br />Time for me to tighten up the reigns on my nutrition and get to work!<br /><br />Tomorrow we get extreme! 💕💕<br /><br />Are you ready to join me?</span><br />
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21 day fix extreme, A fitnurse, Alyssa schomaker, Autumn calabrese, beachbody, bikini, fitness, nutrition, Top Beach Body Coach, travel

21 day fix extreme: Bikini slim down Day 1 progress

For a mother that loves to travel and experience the world + all of its beauty... I have Beachbody to thank for the next 6 months of travel....

Posted by Alyssa Schomaker / Friday, February 6, 2015 / No comments / abs , bulgur , cooking , fitness , food , food tips , health , meal , meal tips , nutrition , real foods , spaghetti squash , spices , Tips by Alyssa Schomaker , variety in foods , vegetables

Using Different Foods to Change Up Your Meals

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEv6CthbjThPiqQ_aiItxo0SZGBlFPUYFxnRLr7IEQ4_6SSXyrgD8y9MDQ_xgZf1Kw-frUc-HutQAnDjKbzyGmYZLkGk9w63bRcemhE1gtWsLP-qmTdI6dxGj0pOLYxC_Msee6Bwk9Pchv/s1600/different_foods.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A collage of different foods and spices. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEv6CthbjThPiqQ_aiItxo0SZGBlFPUYFxnRLr7IEQ4_6SSXyrgD8y9MDQ_xgZf1Kw-frUc-HutQAnDjKbzyGmYZLkGk9w63bRcemhE1gtWsLP-qmTdI6dxGj0pOLYxC_Msee6Bwk9Pchv/s1600/different_foods.png" title="different foods" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">I love food! I love that there are so many different foods with unique flavors and I love them even more since I’ve dedicated myself to a healthy lifestyle. Eating healthy can sometimes leave us in a rut, eating the same things over and over, but it doesn’t have to be like that! I’ve got a few different foods I like to add to the meal plan when I start to feel repetitive with my eating habits. I’m sure you have felt this way before too, so I’m going to share some different foods and options that you could try.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Spaghetti Squash. Okay, the reason I love using spaghetti squash when I need to incorporate different foods is because of all the options for sauces! You can make a tasty pesto when you want a savory dish, or add a brown sugar and cinnamon glaze for a sweet treat. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Bulgur. Bulgur is a wheat grain that is high in fiber and low in fat and calories. It’s great to use in place of different foods like rice or couscous. You can add spices to it, pair it with a stir fry or find a tabouli salad recipe to enjoy. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Spice it up! Experiment! Spices really add flavor to different foods. Experiment with a few different spice combinations, like cinnamon and sage or chili powder and lemon peel. Peruse the internet to find the most interesting combinations and give them a try.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Ethnic Foods. Visit a few restaurants or grocery stores that feature ethnic foods, they are sure to have some great flavors! Go find a cool Thai restaurant or an Indian restaurant and see what they have to offer. If you like something, experiment with recipes at home to duplicate the flavor.  </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Splurge. Okay, this isn’t actually a specific food, but it helps change up the different foods you eat. Splurge on something that is healthy and delicious, like a nice lobster dinner. You can go out, or prepare the lobster yourself if you’re feeling extra motivated. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Combinations. Think about things you really love and how you can incorporate them into different foods. For example, when the kids are feeling bored with their lunches, I’ll pop in something like an apple, peanut butter sandwich or wrap a pancake around some fruit to give them a healthy change in their meal. Or, just change the shape, try spiraling some carrots into noodles for a stir fry or soup. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">So, which different foods are you going to incorporate into your meal plans this week? Let me know what interesting foods are your favorite! </span></span></div>

abs, bulgur, cooking, fitness, food, food tips, health, meal, meal tips, nutrition, real foods, spaghetti squash, spices, Tips by Alyssa Schomaker, variety in foods, vegetables

Using Different Foods to Change Up Your Meals

I love food! I love that there are so many different foods with unique flavors and I love them even more since I’ve dedicated myself to a...

Posted by Alyssa Schomaker / Wednesday, February 4, 2015 / No comments / 21 day fix extreme , 21 day fix extreme food , A fit nurse , Alyssa schomaker , Autumn calabrese , Beachbody top coach , carbohydrates , fats , fitness , food list , fruits , grocery list , health , Protein

21 day fix extreme approved Food list

<span style="font-family: Verdana, sans-serif;">So this week the 21 day fix extreme became available. I just got a sneak peek and the approved food list and I am ready to take my nutrition and results to the next level. This is definitely not a lifestyle program. Where I feel like the 21 day fix is definitely a maintainable nutrition and fitness program that individuals can do over and over again.</span><br />
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</span> <span style="background-color: white; line-height: 18.6666660308838px;"><span style="font-family: Verdana, sans-serif;">21 Day Fix EXTREME is the next program in the Fix product line.  It builds off the basics of 21 Day Fix and takes it to the next level. Combining no-nonsense portion control with steady state aerobics, resistance training, and explosive power moves, 21 Day Fix Extreme is a complete functional fitness program that targets every muscle in the body to help you will torch calories while creating a leaner, stronger and more functional physique.</span></span><br />
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</span></span> <span style="background-color: white; line-height: 18.6666660308838px;"><span style="font-family: Verdana, sans-serif;">The nutrition is much more strict with no cheats or cheats. Autumn Countdown to competition program is also included and can be cycled into the extreme nutrition plan or done in the final week of the program. As you see in the following 21 day fix extreme food list still plenty of food but, sugars of any kind are restricted.</span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">21 day fix extreme food list</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oagKvLU6ez1EQO7XWxaOaE6n-uVpjojMBy-OJ_BS9et_rsDLYO5pT-9jFkn9ptbjkCQvJPAd0WHNTZg05XVzO9vYm8Fzb1C5FzrZX1wQiY0qTF8J1voObPWYxTgah7-iUj5mVBaysPEo/s1600/Screen+Shot+2015-02-04+at+12.22.53+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oagKvLU6ez1EQO7XWxaOaE6n-uVpjojMBy-OJ_BS9et_rsDLYO5pT-9jFkn9ptbjkCQvJPAd0WHNTZg05XVzO9vYm8Fzb1C5FzrZX1wQiY0qTF8J1voObPWYxTgah7-iUj5mVBaysPEo/s1600/Screen+Shot+2015-02-04+at+12.22.53+PM.png" title="" width="640" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Kale</span></div>
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<span style="font-family: Verdana, sans-serif;">Brussels sprouts, chopped or 5 medium</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1FdqDx8wAttD10RjxrH2eHuaERHi-7t2ZAHvbdsA5NoB_GdSckvmGFt96eEi8IVUuWtBntAW1xxGaewIyRuUIp8i-8a-q6NJIZA3uCHa1bKPaLZaE1r-srRikBuA1Auf5PNYFskVdXXgB/s1600/Screen+Shot+2015-02-04+at+12.32.50+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1FdqDx8wAttD10RjxrH2eHuaERHi-7t2ZAHvbdsA5NoB_GdSckvmGFt96eEi8IVUuWtBntAW1xxGaewIyRuUIp8i-8a-q6NJIZA3uCHa1bKPaLZaE1r-srRikBuA1Auf5PNYFskVdXXgB/s1600/Screen+Shot+2015-02-04+at+12.32.50+PM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Figs (2 small)</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdDq-6IIWEBWMu_vewiGOu9uHgtul5hvX3b64cEhKyyDaBEaLtUcKFSkd5wZ8nJoA9vrjIr9_-ojdvSAY15u-ItFT1nry6_yfseozVjGOBf43TZEDtvp2GuK2ux8PdmCwhXhx7qbeaVxpD/s1600/Screen+Shot+2015-02-04+at+12.43.33+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdDq-6IIWEBWMu_vewiGOu9uHgtul5hvX3b64cEhKyyDaBEaLtUcKFSkd5wZ8nJoA9vrjIr9_-ojdvSAY15u-ItFT1nry6_yfseozVjGOBf43TZEDtvp2GuK2ux8PdmCwhXhx7qbeaVxpD/s1600/Screen+Shot+2015-02-04+at+12.43.33+PM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Sardines (7 medium)</span></div>
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<span style="font-family: Verdana, sans-serif;">Boneless, skinless chicken or turkey breast, cooked, diced</span></div>
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<span style="font-family: Verdana, sans-serif;">Game: buggalo (bison, ostrich, venison, cooked, diced</span></div>
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<span style="font-family: Verdana, sans-serif;">Game: lean ground (>=95% lean) cooked diced</span></div>
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<span style="font-family: Verdana, sans-serif;"> Eggs, 2 large</span></div>
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<span style="font-family: Verdana, sans-serif;">Shellfish (shrimp, crab, lobster) cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">lean ground red meat (>=95% lean) cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Protein powder (hemp, rice, pea) 1 1/2 scoops, approx 42g T</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL7XxN_fMkW-4ewv6mrI59eJFCajKR-i5PAwR_dteEeLqWO5V2RK-C_DEIsYDGu3_4XhXawz-_nPccfSnVsXMvrvAziDXEec8kHG_Mjbq8VdjQNKAEJnIY6btiAA9DKd3153i9QQMRioyA/s1600/Screen+Shot+2015-02-04+at+12.52.36+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhL7XxN_fMkW-4ewv6mrI59eJFCajKR-i5PAwR_dteEeLqWO5V2RK-C_DEIsYDGu3_4XhXawz-_nPccfSnVsXMvrvAziDXEec8kHG_Mjbq8VdjQNKAEJnIY6btiAA9DKd3153i9QQMRioyA/s1600/Screen+Shot+2015-02-04+at+12.52.36+PM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Re fried beans, non fat </span></div>
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<span style="font-family: Verdana, sans-serif;">Brown rice</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi8IUQ3GT6fDxnugS7fcrAyKvHYCJxZBtpCbZ9jknbWCgq4ry8zS61qBqS34aWLIwlWZIJdu04_p2ozBE3job-okQU-KecyPqDryXGwpJ9crvI_Nm3IgvJ4DLExaxKKhWfyoKZ6SxTmByZ/s1600/Screen+Shot+2015-02-04+at+1.32.02+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi8IUQ3GT6fDxnugS7fcrAyKvHYCJxZBtpCbZ9jknbWCgq4ry8zS61qBqS34aWLIwlWZIJdu04_p2ozBE3job-okQU-KecyPqDryXGwpJ9crvI_Nm3IgvJ4DLExaxKKhWfyoKZ6SxTmByZ/s1600/Screen+Shot+2015-02-04+at+1.32.02+PM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Avocado, mashed or 1/4 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">12 almonds whole, raw</span></div>
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<span style="font-family: Verdana, sans-serif;">8 cashews</span></div>
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<span style="font-family: Verdana, sans-serif;">14 peanuts</span></div>
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<span style="font-family: Verdana, sans-serif;">2 pistachios </span></div>
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<span style="font-family: Verdana, sans-serif;">10 pecan halves</span></div>
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<span style="font-family: Verdana, sans-serif;">8 walnut halves</span></div>
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<span style="font-family: Verdana, sans-serif;">Feta cheese, crumbled </span></div>
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<span style="font-family: Verdana, sans-serif;">Goat cheese, crumbled </span></div>
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<span style="font-family: Verdana, sans-serif;">Mozzarella, shredded </span></div>
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<span style="font-family: Verdana, sans-serif;">*excluse Dairy if following the countdown to competition plan.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am headed to California for Superstar diamond day in March, and then to Cancun for an all expense paid trip by Beachbody for my family and I in April so I plan on starting this program in two weeks.  <span style="background-color: white; line-height: 24.6399993896484px;">I want to tone, tighten and feel wonderful in my bathing suit and summer clothes!  I love the feeling of being confident because I am eating healthy and exercising!  My goal is to just be in the best shape I can personally be for myself!  I'm doing this to bust out of my winter body and be ready for the warmer weather when it arrives!  IT takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up!</span></span></div>
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</span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4HlHa-paMiQBSzX18zkVX0Q_JCmW60zz6xj-3wc69X-Oz4_LaoEQ4284nB4jw1vUn3dn3mjy4VpRdRcBcgPPpB61a5_x7zfjEXKCGHepUY7EXgJYQteWCPA-DGNDrxoZpSXldoqE8gEnf/s1600/2015-Success-Club-Trip-Cancun.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="167" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4HlHa-paMiQBSzX18zkVX0Q_JCmW60zz6xj-3wc69X-Oz4_LaoEQ4284nB4jw1vUn3dn3mjy4VpRdRcBcgPPpB61a5_x7zfjEXKCGHepUY7EXgJYQteWCPA-DGNDrxoZpSXldoqE8gEnf/s1600/2015-Success-Club-Trip-Cancun.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Do you have an event (wedding, Vacation, photo shoot) that you want to look your best at? Are you ready to take your fitness and nutrition up a notch or two? Have you completed the <span style="background-color: white; line-height: 24.6399993896484px;">21 Day Fix or completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.</span></span></div>
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<span style="background-color: white; text-align: start;"><span style="color: cyan; font-family: Verdana, sans-serif;"><span style="font-size: 17.6000003814697px; line-height: 24.6399993896484px;"> </span><span style="line-height: 24.6399993896484px;"><span style="font-size: large;">Want to join me in my accountability group this month?</span></span></span></span></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 17.6000003814697px; line-height: 24.6399993896484px; text-align: start;">I am going to help you set realistic goals, teach you how to follow the meal plan, how to plan your week, your days, your meals and snacks so that you can get the best results possible. We will hold each other accountable with a daily check in and rating of your day!  Our goal is to help you reach the results that you want!!!!  Do you want to do this program but you are AFRAID you will fail or that it will be another program that sits on the shelf and collects dust?  Well then join me!!!! It does not cost anything additional.  It's just a perk of purchasing the program through me as your <a href="http://beachbodycoach.com/alyssaschomaker">coach</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">IF this is something that you would like to do and join me as we slim down for our upcoming trips please fill out this application below and our team will be in contact with you soon.</span></div>
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21 day fix extreme, 21 day fix extreme food, A fit nurse, Alyssa schomaker, Autumn calabrese, Beachbody top coach, carbohydrates, fats, fitness, food list, fruits, grocery list, health, Protein

21 day fix extreme approved Food list

So this week the 21 day fix extreme became available. I just got a sneak peek and the approved food list and I am ready to take my nutrition...

Posted by Alyssa Schomaker / Tuesday, February 3, 2015 / No comments / Alyssa schomaker , beachbody , beachbody coach , fitness , healthy lifestyle , lifestyle , manage time , time management , Tips by Alyssa Schomaker , top beachbody coach

Spending Time The Right Way

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDPkVGu6x6bB9-uQgR4DsSVogxfC4_OqxBzGBpDAF0SJD0DmRNi8blp5UZPTCxWRkaT84G-ypSMn6Ucrmktd5_dBK9svJOCin-2lRin9mTXoY1W1U9eWmOhzB8fNcbU2SwrOa8ue9DKCMD/s1600/spending_time.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDPkVGu6x6bB9-uQgR4DsSVogxfC4_OqxBzGBpDAF0SJD0DmRNi8blp5UZPTCxWRkaT84G-ypSMn6Ucrmktd5_dBK9svJOCin-2lRin9mTXoY1W1U9eWmOhzB8fNcbU2SwrOa8ue9DKCMD/s1600/spending_time.png" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Now that I’m a BeachBody coach, I KNOW I am spending time doing the things I love with the people I love! It’s so great to be surrounded by the things I am passionate about every day. Life is SO much better and truly fulfilling when you are able to say you are spending time on what you love with all your heart.</span></span></div>
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<div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;">
<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I have an exercise for you to try so you can figure out if you are spending time on the things you love, too! Here it is:</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Spending Time Calculating Exercise</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 4pt;">
<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep track of how you spend your time for a week in hours. This sounds a little excessive, but it will really put how you are spending your time into perspective and is totally worth it. </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Categorize and add everything up at the end of the week, including who you spent your time with. For example: </span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span></span></div>
<blockquote style="border: none; margin: 0 0 0 40px; padding: 0px;">
<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Reading : 2 hours (alone)</span></span></blockquote>
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<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Working Out: 6 hours (alone)</span></span></blockquote>
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<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eating: 10 hours (7 hours with family members, 2 hours with friends, 1 hour alone)</span></span></blockquote>
<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></li>
<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">The results may surprise you. Ask yourself if these were the results you were looking for or expecting. If not, think about the things and people you love and consider how you can incorporate them into your daily life more often. It will make such a difference!</span></span></div>
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<span style="color: #444444; font-family: Arial;"><span style="font-size: 15px; line-height: 15px; white-space: pre-wrap;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">If you are spending the majority of your time doing the things you love with the people you love, awesome! If not, it might be time re-think some of the weekly commitments you make. Doing things you aren’t passionate about can wear you out more and reduce your excitement for life. I believe we have been created to live to the fullest, so take charge and start spending time on the things that help you live a fulfilling life. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;"><br /></span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">I want to hear about your results! Are you spending time the way you would like? Do you have any tips for people who are trying to adjust how they spend their time? Let me know in the comments section! </span></span></div>
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Alyssa schomaker, beachbody, beachbody coach, fitness, healthy lifestyle, lifestyle, manage time, time management, Tips by Alyssa Schomaker, top beachbody coach

Spending Time The Right Way

Now that I’m a BeachBody coach, I KNOW I am spending time doing the things I love with the people I love! It’s so great to be surrounded ...

Posted by Alyssa Schomaker / Friday, January 30, 2015 / No comments / abs , Alyssa schomaker , cardio , exercise , exercise and fitness , fitness , good posture , health benefits , posture , workout

Follow Up: Good Posture Exercises For Extra Health Benefits

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0v6IilSsdxjj-vDUtEoKNskI2Ec8HWhYJHt9UEuxm2NrZ2c82j9arD30muMv2_9iQtAQDDTrORegPhWXAlaqeIDh3N_w-OvEVe1N0TeQR-HF0atKNxVqXNVH7dsQOQ8sOHL3lANrsb0_V/s1600/posture_excersises.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Good posture exercises like planks can help build core strength. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0v6IilSsdxjj-vDUtEoKNskI2Ec8HWhYJHt9UEuxm2NrZ2c82j9arD30muMv2_9iQtAQDDTrORegPhWXAlaqeIDh3N_w-OvEVe1N0TeQR-HF0atKNxVqXNVH7dsQOQ8sOHL3lANrsb0_V/s1600/posture_excersises.png" title="Good posture exercises" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">It’s time for a follow up to my post on the benefits of good posture with good posture exercises! I realized it’s silly to tell you about how awesome good posture is, but not tell you how you can help it. So, here are a few exercises to try for encouraging and maintaining a healthy posture. </span></span></div>
<b id="docs-internal-guid-a8639a0b-0924-68cf-1af7-7bbda75521cf" style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Good Posture Exercises:</span></span></h4>
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<div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Shoulder Rolls. Standing straight up, roll both shoulders forwards, up, backwards and down in circular motions. Good posture exercises like this one help you one open your chest and keep your shoulders back for a nice, tall, open stance.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Neck Stretch. Good posture exercises increase your range of motion and allow the muscles to relax. Stretching your neck is really great because you can usually feel the stretch all the way down the spine. Stand straight up with shoulders back and drop your chin to your chest as far as you can, relaxing as you drop. Hold for ten seconds, then bring chin all the way back up to tilt the head back just barely. Return to neutral, then drop the right ear to the right shoulder. Come back to neutral and drop left ear to left shoulder. I like to repeat this one 2-3 times, depending on how awesome the stretch feels. </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Round Open On Knees. Many yoga poses are intended as good posture exercises. If you do yoga, this exercise will be familiar. Get down on all fours, then open the chest, arch the back and press your chin to the air. Slowly switch to a rounded back pushed high with chin down and bum tucked under. Practice big, deep breaths and smooth movement while you do this exercise.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Strengthen Core. Exercises that strengthen the abs are also good posture exercises because the abs support the spine and allow you to stand tall. I recommend doing lots of sit ups and plank holds. :)</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Strengthen Back. Since strong abs are good for posture, the back muscles need to be strong too. Back muscles support the back and balance out the strength of the abs. Kneel on all fours, reach right arm straight out in front and left leg straight out behind and hold for 10 seconds. Switch and hold with left arm and right leg. This is great for both strengthening and stretching the back, two in one!</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">These good posture exercises are great to help maintain healthy, normal posture. If you experience any extraordinary pain during any of these good posture exercises, go see a professional. If you think you might have a very specific posture issue, a chiropractor or doctor can help determine what exercises are best to help correct your posture. I hope you are able to enjoy all the benefits of healthy posture with these basic exercises!</span></span></div>
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abs, Alyssa schomaker, cardio, exercise, exercise and fitness, fitness, good posture, health benefits, posture, workout

Follow Up: Good Posture Exercises For Extra Health Benefits

It’s time for a follow up to my post on the benefits of good posture with good posture exercises! I realized it’s silly to tell you about...

Posted by Alyssa Schomaker / Thursday, January 29, 2015 / No comments / 21 Day Fix , 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , difference between 21 day fix and fix extreme , fitness , nutrition plan

Q and A: What is the difference between the 21 day fix and the 21 day fix extreme?

<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/AVvXsEjp_MFB0V672_mTz6C77omABgPod02JKIjHeVV_IHP3L5hRn4-O5R5mrIuVR-NUc63KwkRe6f1W_8uBhPZ6j2p6z91oe8zl5U-bcAEZlhLYZfpjCVHJ9oU-kKMG1DFn-roGPuL8D5ddEpzz/s1600/autumn.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp_MFB0V672_mTz6C77omABgPod02JKIjHeVV_IHP3L5hRn4-O5R5mrIuVR-NUc63KwkRe6f1W_8uBhPZ6j2p6z91oe8zl5U-bcAEZlhLYZfpjCVHJ9oU-kKMG1DFn-roGPuL8D5ddEpzz/s1600/autumn.png" title="" width="530" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Autumn Calabrese</td></tr>
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<span style="background-color: white; font-family: Courier New, Courier, monospace; font-size: large;">Question and Answers regarding the difference between the 21 day fix and the 21 day fix extreme.</span></h1>
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<span style="background-color: white; color: magenta; font-family: Verdana, sans-serif; font-size: small;">What is the difference between 21 Day Fix and 21 Day Fix Extreme?</span></h1>
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<span style="font-family: Verdana, sans-serif;">According to Autumn Calabrese, the level of intensity with both the 21 Day Fix Extreme workouts and the nutrition plan has been turned up a notch… or three. 21 Day Fix was created for everybody and anybody.  21 Day Fix is definitely <em style="box-sizing: border-box;">not for beginners</em>.  It’s for people who don’t have a lot of weight to lose, but are ready to get shredded.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">What is the minimum fitness level for 21 Day Fix Extreme?</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYPqc7nfb6GLZxTJ7diaBAuPsCUUnw-sTTb-Q7q0DGwRM3hC85MWNT9c3lhyphenhyphenYmfCZRC2qBdnO8okZwwYzQ6CXEnR5T2-ZK9Pe0nf7xFPIWQiZioymsdJDtG0L2tN7Kekzw1mLgnzR4RaK/s1600/21DFX-logo-gold.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYPqc7nfb6GLZxTJ7diaBAuPsCUUnw-sTTb-Q7q0DGwRM3hC85MWNT9c3lhyphenhyphenYmfCZRC2qBdnO8okZwwYzQ6CXEnR5T2-ZK9Pe0nf7xFPIWQiZioymsdJDtG0L2tN7Kekzw1mLgnzR4RaK/s1600/21DFX-logo-gold.png" title="" /></a><span style="font-family: Verdana, sans-serif;">If you have done any other advanced T25, P90X, Insanity, Insanity Max 30 or even 21 Day Fix you’ll have a baseline fitness level for 21 Day Fix Extreme.  You don’t have to be at peak performance, that’s what 21 Day Fix Extreme is for, but you do need a solid baseline fitness level.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">How long are the 21 Day Fix Extreme workouts?</span></h2>
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<span style="font-family: Verdana, sans-serif;">Workouts are still 30 minutes, and there is still a modifier… but the modifier is more challenging.  The nutrition is more dialed-in and there are weights in almost every single workout.</span></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">Is the 21 Day Fix Extreme eating plan different than the original 21 Day Fix?</span></h2>
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<span style="font-family: Verdana, sans-serif;">Yes.  The containers are the same as the 21 Day Fix, but the nutrition plan is definitely more dialed-in.  Some things have been added to the food list, some have been taken away (the things at the bottom of the 21 Day Fix are those that are at the bottom of the hierarchy – so those things will be taken away). More recipes have been added to the book.  There are actually TWO eating plans with 21 Day Fix Extreme:</span></div>
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<li style="box-sizing: border-box; list-style-type: disc; margin-left: 40px;"><span style="font-family: Verdana, sans-serif;">21 Day Fix Extreme – No more cheats, no more treats (wine and chocolate is gone)</span></li>
<li style="box-sizing: border-box; list-style-type: disc; margin-left: 40px;"><span style="font-family: Verdana, sans-serif;">Countdown to Competition – Even MORE challenging – it’s what Autumn does before taking the stage in her bikini competitions</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTYdxc8LGQhVDoztUGUchKPfGRI4xHagIe3uEQuM5qMUqxaWWqgCX32N3LhQO2viSSRCvZq_WeGjDPeTVI_SxEeQXQEGejLjsMNL033zffXADEC4LePAD7VysV01kZnUKt3ky4_CrkdYhC/s1600/21+day+fix+food.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix, 21 day fix extreme, difference between 21 day fix and fix extreme, Autumn calabrese, nutrition plan, fitness, Alyssa Schomaker, A fit nurse, " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTYdxc8LGQhVDoztUGUchKPfGRI4xHagIe3uEQuM5qMUqxaWWqgCX32N3LhQO2viSSRCvZq_WeGjDPeTVI_SxEeQXQEGejLjsMNL033zffXADEC4LePAD7VysV01kZnUKt3ky4_CrkdYhC/s1600/21+day+fix+food.jpeg" title="" /></a></div>
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<span style="color: magenta; font-family: Verdana, sans-serif; font-size: small;">Is 21 Day Fix Extreme high impact?</span></h2>
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<span style="font-family: Verdana, sans-serif;">21 Day Fix Extreme does include some high-impact moves, but also comes with a modifier for those who can’t do jumping.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">I suggest that you start with the 21 day fix and do the modified version and work up as you gain strength and lose weight. Once you feel like you have mastered the 21 day fix nutrition and fitness plan then graduate to the fix extreme.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">If you have any further questions regarding either of these programs or what you think would be most beneficial for your needs please contact me.</span></span></div>
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">IF you think that you want to be in my 21 day fix extreme test group then please complete an application here. I am going to have a fun motivational challenge group for those of you that decide the fix is more your ball game as well. just indicate that your fitness level as beginner and we can get to know each other.</span></span><br />
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<span style="font-family: Verdana, sans-serif; font-size: small;"><span style="line-height: 20px;">Both groups start on February 9th! So excited for this!!!!!</span></span></div>
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Q and A: What is the difference between the 21 day fix and the 21 day fix extreme?

Autumn Calabrese Question and Answers regarding the difference between the 21 day fix and the 21 day fix extreme. What is...

Posted by Alyssa Schomaker / Monday, January 26, 2015 / No comments / 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , Extreme , fitness , health , Insanity , Insanity Max 30. , Results , who should do , workout

21 day fix extreme: Who should do this program?

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Our first official snow storm has finally hit the Northeast this morning. We have 6 inches that have already accumulated and more that keeps coming down. My kids are home with me and we are going to go out and play as soon as my daughter wakes up from her nap. Thought I would write a blog post for you about the new 21 day fix extreme workout after listening to the NWC today.<br />
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Who should do the 21 day fix extreme?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy8l7qvW3ZBi0wODYQF5cazPKsSzee_bL-5qfgAqoKTBMG2rM-dyb8QUps1sqSq3UYZkoFkVeTNxizub3HTo1I43PB6XQ4iGxkgq5mLWyu_KO0cgz8586Y0Oj1ORIl_9HBSuoh3dMPLL1D/s1600/Screenshot+2015-01-26+12.54.55.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix extreme, Insanity, Insanity Max 30., Autumn calabrese, results, Extreme, who should do, Alyssa schomaker, A fit nurse, " border="0" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy8l7qvW3ZBi0wODYQF5cazPKsSzee_bL-5qfgAqoKTBMG2rM-dyb8QUps1sqSq3UYZkoFkVeTNxizub3HTo1I43PB6XQ4iGxkgq5mLWyu_KO0cgz8586Y0Oj1ORIl_9HBSuoh3dMPLL1D/s1600/Screenshot+2015-01-26+12.54.55.png" title="" width="320" /></a></div>
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There are only 7 days to the release of the new 21 day fix extreme workout program. I am so excited for this. This program is for those of you that are looking to go to extremes with your fitness and nutrition. There are no cheats in this program. So say goodbye to the chocolate and red wine that you had in the original 21 day fix program. But, like Autumn says this is for those that want to see insane results in 21 days. Almost every training day has weights that are included. Even on the pilates days!</div>
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<tr><td class="tr-caption" style="text-align: center;">Davids 21 day fix extreme results</td></tr>
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Are you still wondering if this is the program for you?<br />
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If you are a 21 day fix graduate, like extreme fitness programs like Insanity, P90x, Insanity Max interval 30 then yes!! This is going to be right up your alley!!</div>
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If you are just getting started on your health and fitness journey and really want to learn the nutrition piece then the original 21 day fix is your program. IT has a great modifier and the program has incredible results with TONS of FOOD too!!</div>
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It is my favorite program that I love for my clients to use. You can read about it here: <a href="http://www.afitnurse.com/2014/01/what-is-21-day-fix.html">What is the 21 day fix?</a></div>
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Listen to what Autumn had to say about the program at our recent Super Saturday here in Pittsburgh.</div>
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As an 2014 Top Ten Elite Coach I had the experience to trial the program before the rest of the network and share it with those coaches on my team that success club this month.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCtPr_jcCQ-MT4aEcumsgUObuWBRmE_1Pqmn0u-qZvXSN9dIAc6Oyt8CYx_WPeB-BaX8vx9LXntYrfCe1cF1duujWY45MZeEefJAoGgJesTZLtrAm4yP25a5loc1zoXjRQr5HQjPODV1QY/s1600/10915353_10206077799929737_6514696545513209571_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix extreme, Insanity, Insanity Max 30., Autumn calabrese, results, Extreme, who should do, Alyssa schomaker, A fit nurse, " border="0" height="264" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCtPr_jcCQ-MT4aEcumsgUObuWBRmE_1Pqmn0u-qZvXSN9dIAc6Oyt8CYx_WPeB-BaX8vx9LXntYrfCe1cF1duujWY45MZeEefJAoGgJesTZLtrAm4yP25a5loc1zoXjRQr5HQjPODV1QY/s1600/10915353_10206077799929737_6514696545513209571_o.jpg" title="" width="640" /></a></div>
We loved the program and all had sore shoulders the next day!

The good sore!

I plan on finishing out insanity max 30 and then starting this program on the 9th with my test group participates!! Less then 60 days til Cancun with my beachbody family and ready to get more strict with my nutrition... But, super excited to get insane results!!

If you have any more questions about the program you can email me <a href="mailto:schomakeralyssa@gmail.com">HERE</a>.

If you want to be in my Exclusive test group that starts on the 9th of February then fill out my application below:

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21 day fix extreme: Who should do this program?

Our first official snow storm has finally hit the Northeast this morning. We have 6 inches that have already accumulated and more that kee...

The Significant Benefits of Good Posture

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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Okay, so I had no idea that the benefits of good posture were so important! I had my first visit with a chiropractor last month and was fascinated by the exam. I am in too all kinds of alternative and holistic medicine. The more that I learn the more that I want to fuel by body with the most nutrient dense foods possible. I know it’s healthy to have good posture, but all the amazing things that it helps your body with is pretty cool. So naturally, I wanted to share them with you. </span></span><br />
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<b id="docs-internal-guid-f236279c-0926-3cb7-5038-f1b6bc265357" style="font-weight: normal;"><span style="color: #444444;"><br /></span></b>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">The Benefits of Good Posture:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Aids Breathing. When you are hunched over, your chest cavity gets compressed so there isn’t very much room to let air through for breathing. So, one of the benefits of having good posture is that it allows your body the space to take in big, deep breaths for the oxygen you rely on.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Supports the Brain. Proper posture can actually help you concentrate better too! Your brain depends on oxygen to get used, so if you’re taking in more air (as mentioned above), your brain is actually able to function better and work more clearly. This is one of the benefits of good posture I don’t want to miss out on!</span></span></div>
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<li dir="ltr" style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Prevents Health Complications. When your body is aligned, it means that all the other bones and muscles in your body have the proper space to work well. Because of this, you can decrease the risk of slipped discs, back aches, neck problems and headaches with the benefits of good posture. Plus, it allows for healthy blood circulation to keep all the functions in your body strong and healthy.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Image Health. The benefits of good posture also extends to our appearance. Standing straight and tall helps you appear more confident, taller, thinner, and stronger. If you don’t believe me, take a look in the mirror and see the difference between when you hunch and when you stand up straight and tall.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Promotes Healthy Functions. When you’re experiencing the health benefits of good posture, your bones and joints are in the correct alignment for your muscles to be used properly. So, your muscles don’t use up as much energy with proper posture because they are working efficiently.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Being able to experience the benefits of good posture is absolutely worth the extra effort of being attentive to how you sit, stand, run, or do anything really. It can be a simple change, or a more complicated one if you have already let your posture slip. If you are unsure about what kind of posture health you are in, visit a health professional to get an x-ray and advice for a healthy spine.</span></span><br />
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Alyssa schomaker, benefits of good posture, body, brain, breathing, fitness, good posture, health, healthy functions, spine health

The Significant Benefits of Good Posture

Okay, so I had no idea that the benefits of good posture were so important! I had my first visit with a chiropractor last month and was f...

Posted by Alyssa Schomaker / Saturday, January 24, 2015 / No comments / baking soda , bowl , bread recipe , clean baking tips , clean eating , clean eating breads , diet , health , milk , nutrition , sea salt , wheat , wheat flour , yogurt

A Delicious Clean Eating Bread Recipe

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnjYTVBIuKdA3QxD-vtDAS7tjbsQhiulzsdE81SBP6sKj5_6o42TtCY55MsgetVw0JMWW9p_XFPBfX5JHKL3nrtgUplI_0G11UjhyphenhyphenqvDammDZDUXpZnbaHu14WLvvokMp6ZdB4FBnPx3PW/s1600/clean_eating_bread.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="A loaf of clean eating bread. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnjYTVBIuKdA3QxD-vtDAS7tjbsQhiulzsdE81SBP6sKj5_6o42TtCY55MsgetVw0JMWW9p_XFPBfX5JHKL3nrtgUplI_0G11UjhyphenhyphenqvDammDZDUXpZnbaHu14WLvvokMp6ZdB4FBnPx3PW/s1600/clean_eating_bread.png" title="Clean eating bread. " /></a></div>
<div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;">
<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Clean eating bread recipes that taste great can be hard to find, so I’d like to share this recipe with you to try at home. Using a trick I picked up from </span><a href="http://www.thegraciouspantry.com/" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">The Gracious Pantry</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, you can bake soda bread at home that still carries plenty of nutrition thanks to the use of whole wheat pastry flour. Plus, using yogurt adds an extra kick of protein to for an extra healthy boost.</span></span></div>
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<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; line-height: 1; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; vertical-align: baseline;"><span style="font-size: 15px; line-height: 1; white-space: pre-wrap;">Here is the clean eating bread recipe, that my kids love. I made some this </span><span style="font-size: 15px; line-height: 15px; white-space: pre-wrap;">weekend and served it with this <a href="http://www.afitnurse.com/2014/01/clean--white-chicken-chili.html">white chicken chili recipe</a>. I am still on the hunt for a gluten - free bread that I can eat from home that tastes delicious. For now, i am still living the gluten free lifestyle and loving it!</span></span></span><br />
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<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; vertical-align: baseline;"><span style="font-size: 15px; line-height: 15px; white-space: pre-wrap;"><br /></span></span></span></div>
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<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Clean Eating Bread</span></span></div>
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<span style="color: #444444;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">3 cups whole wheat pastry flour </span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">1 teaspoon baking soda</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">1/2 teaspoon sea salt</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">1/4 cup milk</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">3/4 cup low-fat, plain yogurt</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Directions:</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">1. Preheat your oven to 400°F.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">2. In a small bowl, whisk together milk and yogurt. Set aside.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">3. In a medium bowl, mix together dry ingredients - flour, baking soda and salt.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">4. Pour wet ingredients into the dry and use a spoon to combine.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">5. Using clean, dry hands, begin kneading the dough until it forms a firm ball.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">6. Place dough ball onto a nonstick baking sheet and score an "x" on top using a sharp knife.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">7. Now, place dough in the oven and bake until the crust is golden and the top is flakey - about 30-40 minutes.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">8. Enjoy!</span></span></div>
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<div dir="ltr" style="line-height: 1; margin-bottom: 4pt; margin-top: 4pt;">
<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">This clean eating bread is great on it’s own, loaded with veggies and protein as a sandwich, or as a nice side to a soup. My boys like topping it with a nice herb butter as a delicious snack, yum!</span></span></div>
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<span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444;">Clean eating bread can be full of flavor and nutrition! I hope this recipe is something you and your family will love as a healthy and clean way to eat bread. </span></span>

baking soda, bowl, bread recipe, clean baking tips, clean eating, clean eating breads, diet, health, milk, nutrition, sea salt, wheat, wheat flour, yogurt

A Delicious Clean Eating Bread Recipe

Clean eating bread recipes that taste great can be hard to find, so I’d like to share this recipe with you to try at home. Using a trick ...

Posted by Alyssa Schomaker / Tuesday, February 10, 2015 / No comments / 21 day fix extreme , A fitnurse , Alyssa schomaker , Autumn calabrese , beachbody , bikini , fitness , nutrition , Top Beach Body Coach , travel

21 day fix extreme: Bikini slim down Day 1 progress

Posted by Alyssa Schomaker / Friday, February 6, 2015 / No comments / abs , bulgur , cooking , fitness , food , food tips , health , meal , meal tips , nutrition , real foods , spaghetti squash , spices , Tips by Alyssa Schomaker , variety in foods , vegetables

Using Different Foods to Change Up Your Meals

Posted by Alyssa Schomaker / Wednesday, February 4, 2015 / No comments / 21 day fix extreme , 21 day fix extreme food , A fit nurse , Alyssa schomaker , Autumn calabrese , Beachbody top coach , carbohydrates , fats , fitness , food list , fruits , grocery list , health , Protein

21 day fix extreme approved Food list

Posted by Alyssa Schomaker / Tuesday, February 3, 2015 / No comments / Alyssa schomaker , beachbody , beachbody coach , fitness , healthy lifestyle , lifestyle , manage time , time management , Tips by Alyssa Schomaker , top beachbody coach

Spending Time The Right Way

Posted by Alyssa Schomaker / Friday, January 30, 2015 / No comments / abs , Alyssa schomaker , cardio , exercise , exercise and fitness , fitness , good posture , health benefits , posture , workout

Follow Up: Good Posture Exercises For Extra Health Benefits

Posted by Alyssa Schomaker / Thursday, January 29, 2015 / No comments / 21 Day Fix , 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , difference between 21 day fix and fix extreme , fitness , nutrition plan

Q and A: What is the difference between the 21 day fix and the 21 day fix extreme?

Posted by Alyssa Schomaker / Monday, January 26, 2015 / No comments / 21 day fix extreme , A fit nurse , Alyssa schomaker , Autumn calabrese , Extreme , fitness , health , Insanity , Insanity Max 30. , Results , who should do , workout

21 day fix extreme: Who should do this program?

The Significant Benefits of Good Posture

Posted by Alyssa Schomaker / Saturday, January 24, 2015 / No comments / baking soda , bowl , bread recipe , clean baking tips , clean eating , clean eating breads , diet , health , milk , nutrition , sea salt , wheat , wheat flour , yogurt

A Delicious Clean Eating Bread Recipe

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