Purple Berry Popsicles

<div class="separator" style="clear: both; text-align: center;"> <a href="https://2.bp.blogspot.com/-aG_yPfKYJfo/W0YJt7e9FDI/AAAAAAAAabY/Anh1GR3oB2YCws9siS4I_iW18yvCyx9HgCLcBGAs/s1600/photo-1488900128323-21503983a07e.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="951" data-original-width="634" height="320" src="https://2.bp.blogspot.com/-aG_yPfKYJfo/W0YJt7e9FDI/AAAAAAAAabY/Anh1GR3oB2YCws9siS4I_iW18yvCyx9HgCLcBGAs/s320/photo-1488900128323-21503983a07e.jpeg" width="213" /></a></div> <br /> Craving for ice cream for summer? This is the perfect alternative!<br /> <br /> Ingredients:<br /> <br /> 2 ripe bananas<br /> 3 cupes frozen mixed berries<br /> 1 cup almond milk<br /> 3 tablespoon of chia seeds<br /> <br /> Procedure:<br /> <br /> 1. In a blender or processor add all of your ingredients. Mix till very smooth in consistency.<br /> 2. Pour in popsicle mold. Place in freezer overnight :) (the waiting is hard!) Enjoy! The kids will love this clean and healthy popsicle!

A fit nurse, Alyssa schomaker, clean eating recipes, healthy popsicle, ice cream, popsicle

Purple Berry Popsicles

Craving for ice cream for summer? This is the perfect alternative! Ingredients: 2 ripe bananas 3 cupes frozen mixed berries 1 cup a...

Clean Eating Spiced Oatmeal Cookies

<div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-WpD3_eHLVGo/WzDIA22hDNI/AAAAAAAAaaw/P_RJbMiII9oytOY3PzPLr0IBxMlZC6_CQCLcBGAs/s1600/photo-1475856033578-76b4a228f5c5.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="875" data-original-width="700" height="640" src="https://4.bp.blogspot.com/-WpD3_eHLVGo/WzDIA22hDNI/AAAAAAAAaaw/P_RJbMiII9oytOY3PzPLr0IBxMlZC6_CQCLcBGAs/s640/photo-1475856033578-76b4a228f5c5.jpeg" width="512" /></a></div> <br /> <br /> I love these cookies because it has a cake like texture but at the same time satisfying your cookie cravings with bits of crunch in it!<br /> <br /> Ingredients:<br /> <br /> 1 cup oatmeal<br /> 3/4 cup whole wheat flour<br /> 1 1/2 tsp baking powder<br /> 1 1/2 tsp ground cinnamon powder<br /> 1/2 tsp freshly grated nutmeg<br /> 1/8 tsp salt<br /> 2 tbsp coconut oil<br /> 1 large egg<br /> 1 tsp vanilla extract<br /> 1/2 cup maple syrup<br /> 1 cup finely diced apple<br /> <br /> Instructions<br /> <br /> 1. Combine oats, flour, cinnamon, baking powder and salt in a medium size bowl. Then in a separate bowl mix the wet ingredients, coconut oil. egg and vanilla then add in the maple syrup. Add in the dry ingredients till it is properly combined. Fold in the diced apples and let it sit and chill in your freezer for a few minutes.<br /> <br /> 2. Preheat your oven to 325 F and prepare baking sheet with parchment paper. Remove the cookie dough from refrigerator then scoop around 1 inch balls and add in the prepared baking sheet, you may flatten it a little bit. Bake for atleast 13-15 minutes. Once cooked, you may let it cool and enjoy! x<br /> <div class="wprm-recipe-instructions-container" style="box-sizing: border-box; color: #333333; font-family: Lato, sans-serif; font-size: 16.2px;"> <h3 class="wprm-recipe-header" style="box-sizing: border-box; color: black; font-family: Raleway, sans-serif; font-size: 1.2em; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 500; line-height: 1.2; margin: 10px 0px 0px; padding: 0px;"> <br /></h3> </div>

A fit nurse, Alyssa schomaker, beachbody elite coach, clean eating cookies, clean eating spiced cookies, cookie, spiced cookies

Clean Eating Spiced Oatmeal Cookies

I love these cookies because it has a cake like texture but at the same time satisfying your cookie cravings with bits of crunch in it! ...

Vegan Caramel Sauce

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-n5Lb5zNrP4g/Wh_SkX4ujDI/AAAAAAAAY5I/WQV78Ne_2Ykt9CR0BAwm04IJRcG23gZDQCLcBGAs/s1600/509319207.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="612" src="https://4.bp.blogspot.com/-n5Lb5zNrP4g/Wh_SkX4ujDI/AAAAAAAAY5I/WQV78Ne_2Ykt9CR0BAwm04IJRcG23gZDQCLcBGAs/s1600/509319207.jpg" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Caramel sauce is always the perfect topping for desserts. This recipe I am going to share with you is vegan, paleo and dairy free! How perfect, right? Perfect for the cookies this Christmas season! It is made from coconut milk  and there is no sugar added. Purely clean eating.  </div> <br /> Ingredients:<br /> <br /> 1 cup coconut sugar<br /> 1 cup coconut cream<br /> 1/4 teaspoon salt<br /> 1-2 teaspoon vanilla extract<br /> <br /> Method:<br /> <br /> 1. Add in coconut sugar, coconut cream and salt in a sauce pan. Low-medium heat must be used and stir consistently until the coconut sugar is completely dissolved.<br /> 2. Once it is boiling, reduce to a simmer and let it simmer for about 10-15 minutes and you will see the sauce thickens once it cools down.<br /> 3. The consistency can be tested by taking a very small amount of the sauce, place in the freeze and if it doesn't thicken enough, simmer it for a few more minutes. <br /> 4. Once kept, it may harden (like a candy!) but no worries, just make it saucy again by placing it in a warm water bath OR microwave it.<br /> <br /> Now perfect to pour over your cookies, ice cream or cakes (clean eating of course!)

A fit nurse, Alyssa schomaker, caramel, Christmas, clean eating, clean eating recipes, cookies, fitness, health

Vegan Caramel Sauce

Caramel sauce is always the perfect topping for desserts. This recipe I am going to share with you is vegan, paleo and dairy free! H...

Summer Blueberry Popsicles

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://1.bp.blogspot.com/-uc7ahagBex8/WUZdW6yM3zI/AAAAAAAAXXc/4BWTZdcBw0QHm86gr1A_o6AYy7KbH064ACLcBGAs/s1600/FNK_Blueberry-Lemon-Breakfast-Pops_s4x3.jpg.rend.hgtvcom.616.462.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="616" height="478" src="https://1.bp.blogspot.com/-uc7ahagBex8/WUZdW6yM3zI/AAAAAAAAXXc/4BWTZdcBw0QHm86gr1A_o6AYy7KbH064ACLcBGAs/s640/FNK_Blueberry-Lemon-Breakfast-Pops_s4x3.jpg.rend.hgtvcom.616.462.jpeg" width="640" /></a></div> <br /> <br /> <br /> This popsicle is perfect this summer! It's gluten free, vegan, paleo friendly, soy free and super easy to make. You can enlist your kids to help you out.<br /> <br /> <b>Ingredients</b>:<br /> <br /> 1½ cups coconut milk<br /> 2 tbsp maple syrup or agave nectar<br /> 1 tsp vanilla extract<br /> 1 cup blueberries can be fresh or frozen<br /> <br /> <br /> <b>Method</b>:<br /> <br /> Prepare your blender, add in coconut milk, maple syrup and vanilla. Blend till very smooth.<br /> Add the blueberries and pulse till they're smashed but you still can see bits of the berries in it.<br /> Get your popsicle molds and freeze it! Enjoy!

A fit nurse, Alyssa schomaker, beachbody elite coach, clean eating popsicles, clean eating recipes, popsicles, summer popsicles, summer recipes

Summer Blueberry Popsicles

This popsicle is perfect this summer! It's gluten free, vegan, paleo friendly, soy free and super easy to make. You can enlist you...

Fudgy Pudding Pops

<div> <br /></div> <div> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://1.bp.blogspot.com/-QXjZ8KDOs3k/WKlVvZ7m2GI/AAAAAAAAL3Q/giD7g6BabTYuYEzIhFG92BbLEVsESBfmACLcB/s1600/Chocolate-popsicle1-1024x683.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://1.bp.blogspot.com/-QXjZ8KDOs3k/WKlVvZ7m2GI/AAAAAAAAL3Q/giD7g6BabTYuYEzIhFG92BbLEVsESBfmACLcB/s1600/Chocolate-popsicle1-1024x683.jpg" /></a></div> <div> <br /></div> <div> <br /></div> <div> There is a superfood hidden in this popsicle! You and your kids will love this. </div> <div> <br /></div> <div> <div> <b>Ingredients</b></div> <div> <br /></div> <div> 2 1/2 cups unsweetened chocolate almond milk</div> <div> 1/2 cup coconut sugar</div> <div> 2 tablespoons unsweetened cocoa</div> <div> 1 tablespoon cornstarch</div> <div> 4 ounces bittersweet chocolate, finely chopped</div> <div> 1 ripe avocado, peeled and pitted</div> <div> 1/2 teaspoon vanilla extract</div> <div> Dash of salt</div> </div> <div> <br /></div> <div> <div> <b>Preparation</b></div> <div> <br /></div> <div> 1. Combine milk, sugar, cocoa and cornstarch in a pan. Bring to a boil over medium-high heat, whisking. Cook until mixture thickens, about 1 minute. Remove from heat. Whisk in chocolate until melted. Fill a large bowl with ice. Place pan in ice; let cool, stirring, until mixture is cold, about 20 minutes.</div> <div> <br /></div> <div> 2. Transfer mixture to a blender. Add avocado flesh, vanilla and salt; process until smooth. Divide mixture among 10 (1/2-cup) pop molds. Insert pop sticks and freeze until firm, about 3 hours.</div> </div> <div> <br /></div> <div> <br /></div> <div> Ready to start your health and fitness journey? <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me.</div>

A fit nurse, Alyssa schomaker, beachbody, beachbody elite, Clean Desserts, clean eating, clean eating recipes, elite coach, popsicles, Top 10 Coach

Fudgy Pudding Pops

There is a superfood hidden in this popsicle! You and your kids will love this.  Ingredients 2 1/2 cups unsweetened choc...

Gluten-Free, Dairy-Free Peppermint Patties

<br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://1.bp.blogspot.com/-V57PR9I-kLA/WGFGHxe7kSI/AAAAAAAAGk8/UBNrK5VXycgVyTjGRXQhMF-dtI8K0L9eACLcB/s1600/peppermint-patty.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://1.bp.blogspot.com/-V57PR9I-kLA/WGFGHxe7kSI/AAAAAAAAGk8/UBNrK5VXycgVyTjGRXQhMF-dtI8K0L9eACLcB/s1600/peppermint-patty.jpg" /></a></div> <br /> <br /> <b><br /></b> <b>These chocolates are perfect for your paleo or vegan New Year's Eve desserts! This is so easy to make, no baking or cooking required. ;)</b><br /> <br /> <br /> <b>Ingredients</b><br /> <br /> 1 cup shredded unsweetened coconut<br /> 2 tablespoons coconut milk<br /> 2 tablespoons coconut oil<br /> 1/4 cup honey (or maple syrup)<br /> 1/4 teaspoon peppermint extract<br /> 1 cup of chocolate chips<br /> <br /> <b>Method</b>:<br /> <br /> Process the coconut for about 20-30 seconds in a food processor.<br /> Then add in the coconut milk, coconut oil, honey or maple syrup and the peppermint extract.<br /> Process it again for about 20-30 seconds until you can see a paste forming.<br /> Shape it into 1 to 1.5 inch rounds and place it on a baking pan lined with cookie sheets.<br /> Place them in the freezer for a few minutes.<br /> Then in a microwave, melt the chocolates.<br /> Dip the patties in the melted chocolate, coat it well.<br /> Allow it to cool and harden. Serve!<br /> <br /> <br /> 2017 is coming, are you ready to start your health and fitness journey with me?  I would love to be part of it! <a href="mailto:afitnurse@gmail.com" target="_blank">Email </a>me.<br /> <br /> <br />

A fit nurse, Alyssa schomaker, beachbody, beachbody elite, clean eating, clean eating recipes, elite coach, health and fitness, health and fitness coaching, New Year, New year recipes

Gluten-Free, Dairy-Free Peppermint Patties

These chocolates are perfect for your paleo or vegan New Year's Eve desserts! This is so easy to make, no baking or cooking requir...

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

<div class="separator" style="clear: both; text-align: center;"> <a href="https://1.bp.blogspot.com/-66ZZaty3sdM/WC_eVJfOePI/AAAAAAAAFyA/yf4JNG5fcXkDUeRT2Nb4Gwa7PJTabhLEgCLcB/s1600/14925465_10107117211892248_2426738946432535700_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="240" src="https://1.bp.blogspot.com/-66ZZaty3sdM/WC_eVJfOePI/AAAAAAAAFyA/yf4JNG5fcXkDUeRT2Nb4Gwa7PJTabhLEgCLcB/s640/14925465_10107117211892248_2426738946432535700_n.jpg" title="" width="640" /></a></div> <br /> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;">They’re here!!  Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks.  Does this mean five weeks of temptations, overeating and indulgences? It’s up to you! Studies show that the weight you gain during the holidays is usually never lost and is mostly made up of fat.  Your body fat percentage will go up and that can be difficult to change.</span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;">Here are some tips to help you survive, thrive and keep your body fat percentage down during the holidays.</span></div> <ul style="background-color: white; box-sizing: border-box; color: #222222; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Stay focused on eating a healthy diet.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"><a href="https://3.bp.blogspot.com/-SQVViMLXixA/WC_gJq8gmyI/AAAAAAAAFyI/Z8SOU-1hVec3ZwkW6lqGIxfRjqEi-zyDwCLcB/s1600/SurvivalGuide-1113-001.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://3.bp.blogspot.com/-SQVViMLXixA/WC_gJq8gmyI/AAAAAAAAFyI/Z8SOU-1hVec3ZwkW6lqGIxfRjqEi-zyDwCLcB/s320/SurvivalGuide-1113-001.jpg" title="" width="264" /></a> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">During the week, continue to eat a diet full of colorful vegetables, dark leafy greens, lean protein, some fruits and healthy fats.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t starve yourself so you can then over eat later. Fill up on healthy, low calorie foods before the holiday celebrations. </span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you are at a holiday party, make good choices but don’t deprive yourself. If you are following a healthy diet most of the time, a treat should not derail your commitment to keeping your body fat percentage down.  </span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you do overindulge, be sure get back on track the next day. Limit your calories the next day and get most of them from a variety of vegetables.  Also, drink plenty of water to flush out the toxins.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">If you are the host, send the leftover food and desserts home with your guests so it is out of your fridge!</span></li> </ul> </li> </ul> <ul style="background-color: white; box-sizing: border-box; color: #222222; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Don’t miss an opportunity to burn those extra calories. Find creative ways to get your body moving.</span><ul style="box-sizing: border-box; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">When you go to the mall holiday shopping, don’t hunt for a close parking spot. Be thankful for the lack of parking, pick a spot far from the doors and get in a brisk walk.  Parking further away can cut down on your frustration and the time you spend circling the lot or following someone to their car to take their spot (only to find out they were just dropping off their purchases and going back for more!).  The farther parking spot can also makes for an easy get away!</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">At work, take the stairs instead of the elevator. Even try a quick walk on your lunch break or use the restroom that is further away or on another floor.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Make a plan to workout at least 30 minutes a day 4-5x/ week! It will help you with Holiday stress and to get your blood flowing for all of the extra energy you are going to need.</span></li> </ul> </li> </ul> <ul style="background-color: white; box-sizing: border-box; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 13px; line-height: 1.6; list-style-position: inside; margin: 0px 0px 17px; padding: 0px; text-align: justify;"> <li style="box-sizing: border-box; color: #222222; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Remember to find some time to relax and recover. Stress will cause you to release the fat storing hormone, cortisol. You will want to keep this down to a minimum.</span></li> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-jEbGTpMzilQ/WC_h6Mgb1XI/AAAAAAAAFyQ/Dir6tr_aJaEvz8Blp8XWWsB1Gyy0Y8vigCLcB/s1600/Relax.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="272" src="https://4.bp.blogspot.com/-jEbGTpMzilQ/WC_h6Mgb1XI/AAAAAAAAFyQ/Dir6tr_aJaEvz8Blp8XWWsB1Gyy0Y8vigCLcB/s400/Relax.jpg" title="" width="400" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <ul style="box-sizing: border-box; color: #222222; direction: ltr; line-height: 1.6; list-style-position: inside; margin: 0px 0px 0px 20px; padding: 0px;"> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Just 10 minutes of quiet time will help to recharge your batteries. Turn off the music, TV, phone and computer.  Close your eyes and listen to your breath.  You can do this either sitting in a chair or lying down.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a nice hot bath with Epson salts or be mindful when taking your shower. Be thankful for your strong healthy body.</span></li> <li style="box-sizing: border-box; direction: ltr; margin: 0px; padding: 0px;"><span style="box-sizing: border-box; color: black;">Take a deep breath while stuck in holiday traffic or in the long lines in the mall. Plan ahead and shop early or at an off-peak time.  Or better yet, stay in your jammies with a cup of coffee and order online.</span></li> </ul> </ul> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;">I hope that this helps you! The holidays can be a challenging time of year.  There is no reason to make them more difficult by adding unwanted body fat.  It’s a holi-DAY not a holi-WEEK, so can treat yourself on the holiday but you also have to be mindful the days leading up to and after the holiday.  Start the New Year off right by making a commitment now to be in the best shape ever in 2017!</span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><span style="color: #4b4f56; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">I know that there are so many tempations such as holiday parties, traveling, cocktail hours and more to get you off track. But, for the past 4 years I have been teaching other women how to live a balanced life. I call </span><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;">it the 80-20 rule. It's not about depriving yourself of the things that you love but it is about having balance between what you really want and what is not worth it! I will be sharing all of my tips to staying on track and working with a small group of committed women from the USA or CANADA.</span></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://2.bp.blogspot.com/-OLHTCBgb4a8/WC_iACZeHXI/AAAAAAAAFyU/8Dl7Ea8Qk0UOjBzLQUZ8uRiaOy0Wb1xEgCLcB/s1600/pop-fizz-clink-gold-foil-print-black-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Holiday survival guide, Holiday fitness tips, Accountability, support, Holiday Fitness, Stay on track holidays, A fit nurse, " border="0" height="320" src="https://2.bp.blogspot.com/-OLHTCBgb4a8/WC_iACZeHXI/AAAAAAAAFyU/8Dl7Ea8Qk0UOjBzLQUZ8uRiaOy0Wb1xEgCLcB/s320/pop-fizz-clink-gold-foil-print-black-1.jpg" title="" width="320" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />If you are looking for a way to stay accountable to your health and fitness goals. If you are looking for short workouts, meal plans, healthy swaps to your favorite holiday foods and someone to keep your butt in gear when you would rather not do it. Then I am here!<br /><br />I am going to be kicking off the holiday survival guide group on the 28th of November.<br /><br />In this group I am going to match you up with a fitness program that meets your needs, you will replace 1 meal a day with Shakeology and for the duration of the group I am going to help you stay on track, reach your goals, have more energy and a positive mindset to handle all the obstacles life throws at you!</span></span><br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-izdlUxULwkE/WC_kmv_BnfI/AAAAAAAAFyg/jk57-HwtHKk1CK0Cwl8UgHAqG99Ysyf5QCLcB/s1600/13516586_277980992552519_4152271024199786817_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://4.bp.blogspot.com/-izdlUxULwkE/WC_kmv_BnfI/AAAAAAAAFyg/jk57-HwtHKk1CK0Cwl8UgHAqG99Ysyf5QCLcB/s320/13516586_277980992552519_4152271024199786817_n.jpg" width="320" /></a></div> <span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /><br />Are you in???<br /><br />Let me help you make it your healthiest holiday yet!<br /><br />***You cannot currently be working with another coach.<br />You must be my customer or coach to participate.<br /><br />If you would like to join please complete the application by clicking on the picture below or email Afitnurse@gmail.com for an application.</span></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://alyssaschomaker.wufoo.com/forms/a-fit-nurse-client-application/" target="_blank"><img border="0" height="120" src="https://2.bp.blogspot.com/-66ZZaty3sdM/WC_eVJfOePI/AAAAAAAAFyA/Fd7rQK1p_5g4btvAFWnNQnTrgpvnpW9LACEw/s320/14925465_10107117211892248_2426738946432535700_n.jpg" width="320" /></a></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><span class="text_exposed_show" style="color: #4b4f56; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px;"><br /></span></span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><br /></span></div> <div style="background-color: white; box-sizing: border-box; color: #808789; direction: ltr; font-family: "Helvetica Neue", Helvetica, Helvetica, Arial, sans-serif; font-size: 15px; line-height: 1.9em; margin-bottom: 25px; padding: 0px; text-align: justify;"> <span style="box-sizing: border-box; color: black;"><br /></span></div>

A fit nurse, Accountability, Holiday fit tips, holiday fitness, Holiday fitness tips, Holiday survival guide, Stay on track holidays, Support

HOLIDAY SURVIVAL GUIDE FITNESS TIPS and VIRTUAL BOOTCAMP

They’re here!!  Thanksgiving, Chanukah, Christmas and New Year’s all are happening in the span of 5 weeks.  Does this mean five weeks of...

What is CORE DE FORCE? Beachbody's newest workout program

<span style="background-color: white; font-family: "usual" , "calibri" , sans-serif; font-size: 16px;">I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October!  Core De Force is a 30 day total body transformation program that will rock your world.  The best part about the program is that the only equipment you need is YOU!  Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body.  If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over.  I have had the opportunity to do Core De Force as a preview to the release date.  This workout gets your heart rate up, it gets you sweating and I couldn’t believe how sore I was the next day.  I noticed that it really does focus on your entire core and getting your midsection defined, which of course is a woman’s top area to spot treat right!!!  So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays.  I am going to be hosting a private test group for people who are ready to join me in this 30 day program.</span><br /> <span style="background-color: white; font-family: "usual" , "calibri" , sans-serif; font-size: 16px;"><br /></span> <br /> <div class="separator" style="clear: both; text-align: center;"> <img alt="Core De force, top coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="316" src="https://1.bp.blogspot.com/-bPPfqSscQSc/WAl6I-GLXII/AAAAAAAAFiE/3VJ4PuyQ3XMw0Uo7KdxgsjRTlm3N9Du_wCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.12.11%2BPM.png" title="" width="640" /><a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">APPLY HERE</a></div> <span style="background-color: white; font-family: "usual" , "calibri" , sans-serif; font-size: 16px;"><br /></span> <span style="background-color: white; font-family: "usual" , "calibri" , sans-serif; font-size: 16px;"><br /></span> <span style="background-color: white; font-family: "usual" , "calibri" , sans-serif; font-size: 16px;"><br /></span> <br /> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">What is Core De Force? </span></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Core De Force is your 30 day countdown to a total body transformation.  This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout.  So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt.  Core De Force is also not on a beat or rhythm so you do</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> not have follow a specific routine per se.  There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace.  As you get stronger the goal is to challenge yourself with higher intensity and increased focus.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I also like that there is no equipment needed except yourself.  This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://3.bp.blogspot.com/-cOVfE5qkuJY/WAl7HOqKE5I/AAAAAAAAFiM/QRbRSMkMb4w8abUcnotTkLQsYfDZMEf4gCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.18.45%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody, launch of core de force" border="0" height="326" src="https://3.bp.blogspot.com/-cOVfE5qkuJY/WAl7HOqKE5I/AAAAAAAAFiM/QRbRSMkMb4w8abUcnotTkLQsYfDZMEf4gCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.18.45%2BPM.png" title="" width="640" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day!  My goal is to EMPOWER YOU AND GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY SO THAT YOU CAN LIVE A HEALTHY AND FULFILLING LIFE.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/9b_uLMebdW0/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/9b_uLMebdW0?feature=player_embedded" width="320"></iframe></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Who is Core De Force For? </span>Core De Force is for EVERYONE.  Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout.  You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance.  Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations.  There is also a “modifier track”  so you can follow a split screen if you would like as well.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-8_18Mb3Bysg/WAl7lM_WefI/AAAAAAAAFiQ/cwbTyGoPcGIRZaz8_YXF1yQHCRupoz6kQCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.20.49%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody, core de force nutrition" border="0" height="467" src="https://4.bp.blogspot.com/-8_18Mb3Bysg/WAl7lM_WefI/AAAAAAAAFiQ/cwbTyGoPcGIRZaz8_YXF1yQHCRupoz6kQCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.20.49%2BPM.png" title="" width="640" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://3.bp.blogspot.com/-I7mAY-jaUvg/WAl7pImaXkI/AAAAAAAAFiU/3Ne26cl1fmAtvoku5g7ab6WnbPPxxwLngCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.20.34%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="472" src="https://3.bp.blogspot.com/-I7mAY-jaUvg/WAl7pImaXkI/AAAAAAAAFiU/3Ne26cl1fmAtvoku5g7ab6WnbPPxxwLngCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.20.34%2BPM.png" title="" width="640" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-q19C6NbKfrU/WAl7zJ6m_II/AAAAAAAAFiY/cc0izTCHzOQVqRSumn-UMTtfT9jtvSj2wCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.20.17%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="472" src="https://4.bp.blogspot.com/-q19C6NbKfrU/WAl7zJ6m_II/AAAAAAAAFiY/cc0izTCHzOQVqRSumn-UMTtfT9jtvSj2wCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.20.17%2BPM.png" title="" width="640" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">What Is the Eating Plan Like?  </span>The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want.  If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them!  Each food category is measured out and explained in detail to you.  The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options.  Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://2.bp.blogspot.com/-PohQEUJNhDA/WAl9IhzPNrI/AAAAAAAAFic/5QyG8zoo6N0SQTSVJ6jHslbFVPPhSKLBQCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.27.10%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="602" src="https://2.bp.blogspot.com/-PohQEUJNhDA/WAl9IhzPNrI/AAAAAAAAFic/5QyG8zoo6N0SQTSVJ6jHslbFVPPhSKLBQCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.27.10%2BPM.png" title="" width="640" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">How long are the workouts?  </span></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th.  The workout program is 30 days in length.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> There are 8 workouts in the program</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">MMA Speed-</span> ∫ Upper body and core focused boxing influenced workout. (27 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">MMA Shred-</span> Muay Thai inspired elbow and kicks for total body shred. (37 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">MMA Power-</span> Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">MMA Plyo-</span> Core De Force is an MMA style home fitness program that will transform your entire body in 30 days.   When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Power Sculpt-</span> Total body burner that uses explosive power and interval training to lean and sculpt.  (37 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Dynamic Strength-</span> Low on impact but high on intensity. (47 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Active Recovery-</span> Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Core De Force Relief- </span>A quick 5 minutes stretch before bed session. (5 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Team Beachbody Exclusive MMA Mashup</span>– All the best Core De Force moves in one workout.  (26 minutes)</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Core Kinetics-</span> A unique core workout inspired by Mixed Martial Arts movements.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">5 minute Core on the Floor-</span> the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Agility Strength-</span> combines fast footwork drills with body weight resistance to help improve coordination and blast major calories.  (9 rounds- 37 minutes).</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Agility Power-</span> Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">MMA Kick Butt-</span> This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).</div> <hr style="background-color: white; box-sizing: content-box; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; height: 0px;" /> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">When Can I Get This Workout?</span></div> <div style="background-color: white; box-sizing: inherit; font-family: usual, calibri, sans-serif; line-height: 1.8; margin-bottom: 1.25rem;"> Core De Force will be available on the 31st of October to customers of Team Beachbody coaches.  So if you do not have a coach right now make sure to sign up with me so that I can be your coach and guide you from start to finish through the program.  Here is your link to create your <a href="https://www.teambeachbody.com/signup/-/signup/free?referringRepId=207516" style="background-color: transparent; box-sizing: inherit; color: #0cc6a5; font-size: 16px; text-decoration: none; transition: all 0.15s linear;">Free Team Beachbody Account</a>.  Make sure that you complete the application below to be considered for a spot in my Core De Force Test Group so that you can also get the support and accountability to start and complete the program.  To complete the application click here: <span style="font-size: large;"> <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank">Core De Force Application</a></span></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-kcmaggMkIWc/WAl93AKMHYI/AAAAAAAAFig/Kpv_RX4abTA1mBYsQLpsqJPUD3HRt8wkQCLcB/s1600/14390887_10210957469398424_1130759447250536345_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="640" src="https://4.bp.blogspot.com/-kcmaggMkIWc/WAl93AKMHYI/AAAAAAAAFig/Kpv_RX4abTA1mBYsQLpsqJPUD3HRt8wkQCLcB/s640/14390887_10210957469398424_1130759447250536345_n.jpg" title="" width="624" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">How Much Does It Cost?</span></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> Core De Force has a variety of options.  The one that I recommend the most is the <a href="https://www.teambeachbody.com/en_US/checkout/-/bbcheckout/%20challengepack/core-de-force?referringRepId=207516" style="background-color: transparent; box-sizing: inherit; color: #0cc6a5; text-decoration: none; transition: all 0.15s linear;" target="_blank">Core De Force Challenge Pack </a>because it comes with everything you need to be successful with this program.  It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> The Challenge Pack is $140 on Sale starting October 31st through November 2016.</div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://4.bp.blogspot.com/-eP7sG7R3Zo0/WAl-iWK2x_I/AAAAAAAAFio/NwmnsvHbfc4XkakCat4NuLQH37E64IXHgCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.32.23%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="640" src="https://4.bp.blogspot.com/-eP7sG7R3Zo0/WAl-iWK2x_I/AAAAAAAAFio/NwmnsvHbfc4XkakCat4NuLQH37E64IXHgCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.32.23%2BPM.png" title="" width="619" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://2.bp.blogspot.com/-DRhL1DExElU/WAl-90MbGkI/AAAAAAAAFis/HQKY4geAxTglT6mV7NC0l2mG3jbZmT85wCLcB/s1600/Screen%2BShot%2B2016-10-20%2Bat%2B7.35.12%2BPM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="489" src="https://2.bp.blogspot.com/-DRhL1DExElU/WAl-90MbGkI/AAAAAAAAFis/HQKY4geAxTglT6mV7NC0l2mG3jbZmT85wCLcB/s640/Screen%2BShot%2B2016-10-20%2Bat%2B7.35.12%2BPM.png" title="" width="640" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">How Can I Get Involved In My Support & Accountability Group?</span></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> So now here is the MOST important part.  How do I REALLY succeed at this program??  Well, anyone can go out there and buy the Core De Force Challenge Pack and do the workouts.  Unfortunately I have seen many of times ( I am also guilty of this) where we purchase a program with the best of intentions and before we know it, the workout is sitting on our shelf collecting dust and we make excuses for why we don’t have time or it isn’t the right timing.  So don’t let this be another program that you have good intentions with!  It’s time to take charge of your fitness and nutrition and get involved in a closed online community of support that is going to help you start and complete the program and get the RESULTS that you want just in time for the holidays.  Better yet, we are going to help you create a holiday plan that is going to give you the flexibility to enjoy the holiday things you want to eat but still get results.  Does that sound like a good plan?</div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <a href="https://2.bp.blogspot.com/-2SKc9RYU_V8/WAl_oWsRw5I/AAAAAAAAFiw/SHbraVzCKLwETnHHHFp630yABknL5-QhACLcB/s1600/14192739_10210725367156013_5490884949132987716_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Core De force, top Beachbody coach, Core de force results, core de force program, Core de force meal plan, core de force workouts, what is core de force, core de force Beachbody" border="0" height="480" src="https://2.bp.blogspot.com/-2SKc9RYU_V8/WAl_oWsRw5I/AAAAAAAAFiw/SHbraVzCKLwETnHHHFp630yABknL5-QhACLcB/s640/14192739_10210725367156013_5490884949132987716_n.jpg" title="" width="640" /></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Do you want to join???  Here is the requirements and how to get started:</span></div> <ul style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; margin: 0px;"> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">In my Test Group I am going to be requiring that each participate for the entire 30 days of the program starting on the 7th of November.  Each participant must have ME as their assigned coach.  You cannot already be working with another coach or be a coach yourself.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You must commit to both the fitness program and Shakeology to join the group.  You will be getting everything you need for this group when you sign up with me.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You must be willing to participate daily in the closed online group.  I will have you log your workouts, your daily food activity and provide you with tools, tips and recipes to help you get to your goals.</li> <li style="box-sizing: inherit; font-size: 1rem; line-height: 1.8;">You must be willing to give it your all!  Change is not always easy but it is totally worth it.</li> </ul> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> There will never ever be a perfect time to start your fitness and health transformation.  You literally just have to take that leap of faith, bite the bullet and go for it.  If you do not try, how will you ever know if you can succeed! This just might be that 1 thing where everything comes together and just finally makes sense to you and your lifestyle.</div> <div style="background-color: white; box-sizing: inherit; font-family: usual, calibri, sans-serif; line-height: 1.8; margin-bottom: 1.25rem;"> Connect with me on my Facebook Page to see even more details on the event and news and announcements:  <a href="http://facebook.com/afitnurse" target="_blank"><span style="font-size: large;">A FIT NURSE</span></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <span style="box-sizing: inherit; font-weight: 700;">Are you in???  There is limited space in my Test Group so make sure you complete the application below to get your spot!</span></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!</div> <div class="gf_browser_chrome gform_wrapper" id="gform_wrapper_4" style="background-color: white; border-top: 1px solid rgb(202, 202, 202); box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; margin: 2.5rem 0px 16px; max-width: 100%; overflow: inherit; padding-top: 2.5rem;"> <form action="http://melaniemitro.com/2016/10/core-de-force/" enctype="multipart/form-data" id="gform_4" method="post" style="box-sizing: border-box;"> <div class="gform_heading" style="box-sizing: border-box; margin-bottom: 18px; width: 920px;"> </div> </form> </div> <div style="-webkit-text-stroke-width: 0px; background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 300; letter-spacing: normal; line-height: 1.8; margin: 0px 0px 1.25rem; orphans: 2; text-align: center; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;"> </div> </div> <div style="background-color: white; box-sizing: inherit; font-family: usual, calibri, sans-serif; line-height: 1.8; margin-bottom: 1.25rem;"> <a href="https://alyssaschomaker.wufoo.com/forms/core-de-force-top-10-coach-exclusive-test-group/" target="_blank"><b><span style="font-size: x-large;">APPLY HERE for the TEST GROUP</span></b></a></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div> <div style="background-color: white; box-sizing: inherit; color: grey; font-family: usual, Calibri, sans-serif; font-size: 16px; line-height: 1.8; margin-bottom: 1.25rem;"> <br /></div>

A fit nurse, Core de force, core de force meal plan, core de force nutrition, core de force results, Core De force workout

What is CORE DE FORCE? Beachbody's newest workout program

I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October!  Core De Force i...

Sweet Potato Pancakes

<span style="font-family: Verdana, sans-serif;"><br /></span> <div class="separator" style="clear: both; text-align: center;"> <a href="https://1.bp.blogspot.com/-y5c1zn4lxCg/VwtRIwaC_oI/AAAAAAAAFI8/FxndRyYuw0Yjs2ltDMlSkkQ_YQB2e-erQ/s1600/sweet%2Bpotatoe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://1.bp.blogspot.com/-y5c1zn4lxCg/VwtRIwaC_oI/AAAAAAAAFI8/FxndRyYuw0Yjs2ltDMlSkkQ_YQB2e-erQ/s1600/sweet%2Bpotatoe.jpg" /></a></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">If you want to try something different in the morning, indulge yourself in this clean eating recipe - Sweet Potato Pancakes! </span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Sweet potatoes are excellent source of Vitamin A, Vitamin C, Manganese, Copper, pantothenic acid, and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2, and phosphorus! An excellent addition to your daily diet :)</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">When making these sweet potato pancakes, I suggest making them in small sizes and drizzle on top pure, organic maple syrup or agave nectar! Try this in the morning and the start of your day will definitely shine!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">Ingredients:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">1 cup mashed sweet potatoes</span><br /> <span style="font-family: Verdana, sans-serif;">2 large organic eggs</span><br /> <span style="font-family: Verdana, sans-serif;">1/2 tsp baking powder </span><br /> <span style="font-family: Verdana, sans-serif;">1/2 cup whole wheat pastry flour or coconut flour</span><br /> <span style="font-family: Verdana, sans-serif;">olive oil or coconut oil for frying</span><br /> <span style="font-family: Verdana, sans-serif;">maple syrup or agave nectar</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">How to do it:</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;">1. In a blender, add in sweet potato and eggs. Blend until smooth.</span><br /> <span style="font-family: Verdana, sans-serif;">2. Add in baking powder and the flour of your choice. Blend again till smooth but please do not over mix!! Stir if needed but do not over mix it, if you still see lumps, let it be. Then set aside.</span><br /> <span style="font-family: Verdana, sans-serif;">3. Heat your pan on medium-high heat, add in your preferred oil - olive oil or coconut oil for me. </span><br /> <span style="font-family: Verdana, sans-serif;">4. Pour your desired amount of pancakes - the size depends on how much you add in the pan. I like small ones but it's up to you. Cook, when you see bubbles on tip, flip the pancake and cook the other side. </span><br /> <span style="font-family: Verdana, sans-serif;">5. Repeat till all batter are cooked...and top with pure, organic maple syrup or agave nectar! Enjoy!!</span><br /> <span style="font-family: Verdana, sans-serif;"><br /></span> <span style="font-family: Verdana, sans-serif;"><span style="background-color: white; font-size: 15px; line-height: 27px;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;" target="_blank">contact me! </a><span style="background-color: white; font-size: 15px; line-height: 27px;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

A fit nurse, clean eating, clean eating recipes, fitness, fluffy pancakes, health, nutrition, pancake, pancake recipes, pancakes, Recipes

Sweet Potato Pancakes

If you want to try something different in the morning, indulge yourself in this clean eating recipe - Sweet Potato Pancakes!  Sweet ...

Oatmeal Chocolate Energy Balls

<div class="separator" style="clear: both; text-align: center;"> <a href="https://1.bp.blogspot.com/-spMeV9lmIJA/VuAEYLTwsKI/AAAAAAAAFB8/iT57f27jHBM/s1600/oatmeal%2Bchocolate%2Benergy%2Bballs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="226" src="https://1.bp.blogspot.com/-spMeV9lmIJA/VuAEYLTwsKI/AAAAAAAAFB8/iT57f27jHBM/s320/oatmeal%2Bchocolate%2Benergy%2Bballs.jpg" width="320" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">When you're on your journey to clean eating and you have a sweet tooth, it can be very challenging. That's why sharing with you today one of my go-to recipes that can be prepped ahead of time, stored in a tight lid jar or use those extremely cute mason jars that you can just grab when you are craving! This oatmeal chocolate energy balls are fun to make - you can enlist your kids to help too! </span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">I hope you have fun enjoying AND eating this sweet replacement ;)</span></div> <div class="separator" style="clear: both; text-align: center;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">Ingredients:</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">2 cups steel-cut oats</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">1/2 cup chocolate chips (preferably dark, love them!)</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">2/3 cup unsweetened coconut flakes</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">1/2 cup almond butter or organic peanut butter</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">1/3 cup agave nectar </span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">1 tsp. vanilla extract</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">1/4 tsp. salt</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">some cocoa powder</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">Here's how you do it:</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">1. Mix together in a bowl the oats, chocolate chips and coconut.</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">2. Add the almond butter, agave nectar, vanilla and salt. Mix until well combined.</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">3. For an hour, chill inside the refrigerator (ugh the waiting part is hard)</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">4. Take it out of the ref and roll out into balls about an inch of a size (the fun part!! kids will love this part!)</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">5.  Then you can either roll it in some unsweetened coconut flakes OR in cocoa powder. </span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">Hope you guys will enjoy this recipe and if you ever decided to do this or if you have variations of the recipe, send me an <a href="mailto:afitnurse@gmail.com">email</a>! </span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <span style="font-family: Verdana, sans-serif;"><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, </span><a href="mailto:afitnurse@gmail.com" style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #4a9cb8; font-size: 13px; font-stretch: normal; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-decoration: none; text-rendering: optimizeLegibility; transition: all 0.2s ease-in-out 0s;">contact me! </a><span style="-webkit-font-smoothing: antialiased; background-color: white; box-sizing: border-box; color: #333333; font-size: 15px; font-stretch: normal; line-height: 30px; margin: 0px; outline: none 0px; padding: 0px; text-align: justify; text-rendering: optimizeLegibility;">I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span></span>

A fit nurse, afitnurse, clean eating, clean eating recipes, energy balls, fit nurse, fitness, health, Healthy recipes, nutrition, oatmeal energy balls

Oatmeal Chocolate Energy Balls

When you're on your journey to clean eating and you have a sweet tooth, it can be very challenging. That's why sharing with you...

LOVE YOUR SELFIE FEBRUARY BOOTCAMP

<div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <a href="http://4.bp.blogspot.com/-gILXqgXrj44/Vp5n_w8P8UI/AAAAAAAAE5Q/SwJijV6U534/s1600/love%2Byour%2Bselfie.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="online bootcamp, February fitness, Top Beach Body Coach, 21 Day Fix, 21 day fix extreme, A fit nurse, Alyssa schomaker, Fitness, motivation, Support, 21 day fix results, 21 Day Fix, 30 minute workouts, lose 10-15 pounds," border="0" height="640" src="http://4.bp.blogspot.com/-gILXqgXrj44/Vp5n_w8P8UI/AAAAAAAAE5Q/SwJijV6U534/s640/love%2Byour%2Bselfie.jpg" title="" width="640" /></a><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"></span></span><br /> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></span></span> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Its short & sweet.</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">You eat normal food.</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">You don't have to guess and spend HOURS meal prepping.</span></span></div> <b id="docs-internal-guid-ff4990bf-5abf-1331-d575-e4e461ecb1f3" style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">It's simple. It's fun. I'm going to give away prizes too! </span></span><br /> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /></span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><span style="line-height: 1.2;">I'm looking for a SPECIFIC kind of girl. </span></span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">I'm looking for the woman who wants to lose 10-15lbs. </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Is that you? </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Has your friend said she wants to lean out and drop 10?</span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Why 10-15lbs? </span></span></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Because that's the place I find myself in... when I've gotten a little LAZY.... a lot less intentional, and just plain fell OFF the wagon.</span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">I was VERY doubtful that a 21 Day HOME workout program would make me lose the inches I lost and more so I was doubtful that the stubborn number on the scale would move.</span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">But... 21 days later - it did!</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <div class="separator" style="clear: both; text-align: center;"> <a href="http://3.bp.blogspot.com/-NVxVpV0YboM/Vp5oZmljMgI/AAAAAAAAE5Y/x3BDKM4rhWM/s1600/10704044_727636130642202_7125236164002051039_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="online bootcamp, February fitness, Top Beach Body Coach, 21 Day Fix, 21 day fix extreme, A fit nurse, Alyssa schomaker, Fitness, motivation, Support, 21 day fix results, 21 Day Fix, 30 minute workouts, lose 10-15 pounds," border="0" height="400" src="http://3.bp.blogspot.com/-NVxVpV0YboM/Vp5oZmljMgI/AAAAAAAAE5Y/x3BDKM4rhWM/s400/10704044_727636130642202_7125236164002051039_n.jpg" title="" width="400" /></a></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">This program is my VERY favorite. </span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b><br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">You have one on one support, a FUN group, nutrition tips and meal ideas, you WILL tone and tighten your body in 30 minutes a day -- for 21 DAYS total!</span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">I'm looking for just TEN women this time.</span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">We are starting soon... less time for you to talk yourself OUT of doing something for yourself!!</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <br /></div> <div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;"> <span style="font-family: "happy monkey"; font-size: large;"><span style="background-color: white; line-height: 38.88px; white-space: pre-wrap;">I committed to taking care of me in 2016! Self Care is oh so SEXY and I want you to look and feel your best so that you can operate at optimal performance!!</span></span></div> <br /> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">So... I'm taking the TEN most serious - first comers. </span></span></div> <b style="font-weight: normal;"><span style="background-color: white; font-size: large;"><br /> </span></b> <br /> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">We start pre-season February 1st and I am SOOOO EXCITED to help you FACILITATE this CHANGE in your LIFE!!</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Fill out the APPLICATION BELOW and I will be in TOUCH ASAP!!</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">LETS all LOVE our SELFIES SHALL WE!!</span></span></div> <div dir="ltr" style="line-height: 1.62; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: white; font-family: "happy monkey"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><br /> </span></span></div> <br /> <iframe allowtransparency="true" frameborder="0" height="1593" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/mm3lsxj1xvu47f/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/mm3lsxj1xvu47f/">Fill out my Wufoo form!</a></iframe><br /> <br />

21 Day Fix, 21 day fix extreme, 30 minute workouts, A fit nurse, Alyssa schomaker, February fitness, fitness, lose 10-15 pounds, Motivation, online bootcamp, Support, Top Beach Body Coach

LOVE YOUR SELFIE FEBRUARY BOOTCAMP

Its short & sweet. You eat normal food. You don't have to guess and spend HOURS meal prepping. It's simple. It...

Week one meal plan for Masters Hammer and Chisel Program

Sooooo excited that the mailman delivered my Masters Hammer and Chisel program this morning. I am starting a test group tomorrow and was on my way to get my groceries so I could get prepped and ready for the week. I started the program on Thursday using Beachbody on demand so have done 3 of the workouts all ready but, tomorrow starts the dialed in nutrition plan. I am already in love with this program. I swear my butt has lifted an inch. LOL! Not really but, lets just say I have been sore for three days and it feels good to know the booty is getting worked. I have seen the results from some of my fellow coaches and they look incredible!<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><br /> </div><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-jm7zE07J1aY/VmTnh-H8C-I/AAAAAAAAEmE/XkjzTCnXJLU/s1600/12347778_10208501360117227_1120723104217332917_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Week one meal plan for Masters Hammer and Chisel Program" border="0" height="640" src="http://1.bp.blogspot.com/-jm7zE07J1aY/VmTnh-H8C-I/AAAAAAAAEmE/XkjzTCnXJLU/s640/12347778_10208501360117227_1120723104217332917_n.jpg" title="Week one meal plan for Masters Hammer and Chisel Program" width="480" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /> </div>The meal plan is very similar to the 21 day fix extreme meal plan. I fall into category A but, was told by the creator to go up to bracket B. So B it is!! Not going to argue with that one!! The training is pretty intense and I know the extra calories and protein will help build some more lean  muscle.<br /> <br /> Here is the meal plan that I made for the week.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-gBqY4VK-6jg/VmTopzQeVhI/AAAAAAAAEmM/ogZO82J8MAE/s1600/hammer%2Band%2Bchisel%2Bmeal%2Bplan.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt=" masters hammer and chisel, hammer and chisel meal plan, nutrition for masters hammer and chisel, 21 day fix extreme, Accountability, meal plan for hammer and chisel, Alyssa schomaker, A fit nurse, " border="0" height="352" src="http://2.bp.blogspot.com/-gBqY4VK-6jg/VmTopzQeVhI/AAAAAAAAEmM/ogZO82J8MAE/s640/hammer%2Band%2Bchisel%2Bmeal%2Bplan.jpg" title="" width="640" /></a></div><br /> My struggle will fall on the weekend as we are going to our ski house this weekend but, I am determined to stick this out and support my girls that joined my test group. Together we can do this!!<br /> I swear that they keep me accountable just as much as I keep them accountable. We have 15 of us doing this together over the Holidays and I have a list of ladies that are going to get started with me on January 4th! IF you want to get coached by me and supported in the process then just complete the application below and I will reach out to you! I will be sharing my meal plans, providing fitness and nutrition tips, recipes, and it will be soooo much FUN!!!<br /> <br /> Anyhow, Here are my day one pics! Yes--- putting them out there for the world to see because that is a great way for me to stay accountable to my goals. Nothing like your friends on social media holding you accountable.<br /> <br /> <div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-jpT4joTiuRE/VmTqK34TppI/AAAAAAAAEmY/mkrimeTNaM4/s1600/12341261_10208474464004841_8417557175007024654_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt=" masters hammer and chisel, hammer and chisel meal plan, nutrition for masters hammer and chisel, 21 day fix extreme, Accountability, meal plan for hammer and chisel, Alyssa schomaker, A fit nurse, " border="0" height="640" src="http://4.bp.blogspot.com/-jpT4joTiuRE/VmTqK34TppI/AAAAAAAAEmY/mkrimeTNaM4/s640/12341261_10208474464004841_8417557175007024654_n.jpg" title="" width="640" /></a></div><br /> Oh and totally join me for my January group! you are going to love this program! Especially if you like to lift weights and want to build some lean muscle--- so great for your metabolism ladies. Dont forget to lift!! Stay tuned to monitor my progress and more details as I progress through the program!<br /> <br /> <iframe allowtransparency="true" frameborder="0" height="1592" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/s1sbn4i11mylhxc/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/s1sbn4i11mylhxc/">Fill out my Wufoo form!</a></iframe>

21 day fix extreme, A fit nurse, Accountability, Alyssa schomaker, hammer and chisel meal plan, masters hammer and chisel, meal plan for hammer and chisel, nutrition for masters hammer and chisel

Week one meal plan for Masters Hammer and Chisel Program

Sooooo excited that the mailman delivered my Masters Hammer and Chisel program this morning. I am starting a test group tomorrow and was on ...

New Approach to Treadmill Incline Workouts

<div class="separator" style="clear: both; text-align: center;"> <a href="http://3.bp.blogspot.com/-DySbV4cr23A/VaftAeShcBI/AAAAAAAAD9Q/-ITXby1Ph64/s1600/treadmill%2Bincline.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="treadmill incline in a workout facility" border="0" src="http://3.bp.blogspot.com/-DySbV4cr23A/VaftAeShcBI/AAAAAAAAD9Q/-ITXby1Ph64/s1600/treadmill%2Bincline.jpg" title="" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes less stress on your body than running. It targets muscles in your calves, thighs, and glutes, improves your cardiovascular strength, and is totally customizable for your fitness level! Try it out next time! You just might find you LOVE treadmill incline workouts. It is a great overall exercise.</span></span></div> <b id="docs-internal-guid-b87918e3-97ef-cc19-cf22-7b72366ff864" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">For people who suffer from joint pain, high-impact workouts like running may cause additional stress on joints. Fortunately, joint pain doesn’t have to hold you back! Speed walking on a treadmill incline can give you all the same benefits of running, but without any of the aches because it is putting less pressure on your joints.</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Not only does treadmill incline training cause less impact on your body and joints, but it targets your glutes, thighs, and calves in a more efficient way than walking or running on a level surface. Don’t we all want a toned booty and thighs, and long, lean calves? Treadmill incline workouts are a great way to do it!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Our cardiovascular system can also benefit from treadmill incline workouts. When you are walking up an incline, you are pushing your body forward, but also upward, which causes your lungs to breathe deeper and increases blood flow to your heart. Cardiovascular strength is so important in overall health, so it’s awesome that treadmill incline workouts are such an easy way to improve it!</span></span></div> <b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b> <br /> <div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;"> <span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Lastly, treadmill incline workouts are extremely customizable to your fitness level and fitness goals. You can modify the speed and the incline to keep you working toward your best you! Putting a treadmill at an incline between 10% and 15% is suggested, from there you can adjust your speed to wherever you feel comfortable! If you have to hold on to the bars, consider lowering your speed and your incline. Keeping your arms at your side in a normal walking formation will also help target your core muscles and improve the overall results from your treadmill incline workout!</span></span></div> <span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Hope you give a treadmill incline workout a try next time you hit the gym! It’s a great way to mix things up from your normal routine, and it has so many benefits that it may become a staple in your fitness routine!</span></span>

A fit nurse, cardio, daily workouts, exercise, exercises for improving mood, fitness, fitness goals, fitness routine, fun workout, gym, leg workout

New Approach to Treadmill Incline Workouts

Treadmill incline workouts are a great way to switch up your old routine at the gym! Walking or jogging on a treadmill incline causes l...

CIZE: The end of EXERCISE is COMING!!!

<div class="separator" style="clear: both; text-align: center;"> <a href="http://2.bp.blogspot.com/-qQTkNtQYmCk/VaFEJEl4__I/AAAAAAAAD8o/wCG4OTziOus/s1600/11722356_10207489377338290_563615471317899520_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="244" src="http://2.bp.blogspot.com/-qQTkNtQYmCk/VaFEJEl4__I/AAAAAAAAD8o/wCG4OTziOus/s640/11722356_10207489377338290_563615471317899520_o.jpg" width="640" /></a></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: center;"> Are you READY to DANCE your WAY to RESULTS? Tired of the same old same old fitness routine?</div> <div class="separator" style="clear: both; text-align: center;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Then you are going to be so EXCITED because Shaun T is back and this time he is going back to his roots with DANCE.  As an ELITE Top 10 Beachbody coach I was able to get my little hands on this before anyone else and it is FUN! This is coming from a mama with no moves. I seriously have 2 left feet. It is actually quite commical watching me do this program but, it is a good time and at the end I have sweat dripping down my face. </div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> You just have to bust out your inner Beyonce when you do CIZE. And who doesn't like to dance. you know we all like to bust out our moves when no one is watching!!</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> Check this out.... FUN RIGHT?</div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/il2GMfOu37Q/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/il2GMfOu37Q?feature=player_embedded" width="320"></iframe><br /> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> This program will not be released until July 16th but, here is your chance to get into my exclusive Cize test group. </div> <div class="separator" style="clear: both; text-align: left;"> <br /></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;">You will be one of the first people to get your hands on this program and be able to work 1:1 with me.</span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">I am also an NPC Bikini athlete, Creator of a A Fit Nurse, and have over 15 years of experience of health and wellness. </span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br /></span></div> <div class="separator" style="clear: both; text-align: left;"> <span style="font-family: Verdana, sans-serif;"><br style="background-color: white; color: #141823; font-size: 14px; line-height: 17.0545444488525px;" /></span></div> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">What you can Expect for CIZE Test Group. </span><br /> <span style="font-family: Verdana, sans-serif;"><br style="background-color: white; color: #141823; font-size: 14px; line-height: 17.0545444488525px;" /></span> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- 30-45 minute home workouts</span><br /> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- Daily Super dense dose of nutrition</span><br /> <span style="background-color: white; color: #141823; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- Portion Control system</span><br /> <span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #141823; font-size: 14px; line-height: 17.0545444488525px;">- Peer Support </span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-size: 14px; line-height: 17.0545444488525px;"><br /> - Free Coaching </span></span><br /> <div class="separator" style="clear: both; text-align: left;"> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">- VIP PRIVATE ONLINE Group<br /> <br /> *Dance moves that will take you from beginner to EXPERT (I promise you, anyone can do this... including this 2 left footed lady)<br /> *COLOR CODED CONTAINERS<br /> *real, serious changes to your body<br /> <br /> <br /> You will also get a free CIZE t-shirt JUST for completing the program. By being one of the FIRST to have mind blowing results you will be eligible for $500, $1000 and a $25K grand prize. Not to mention your results could be used in upcoming informercials. Your body is going to change and you will have FUN doing it!!!</span></div> <div class="separator" style="clear: both; text-align: left;"> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;"><br /> </span></div> <div class="separator" style="clear: both; text-align: left;"> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;">If you want to be considered and one of the first ever to complete this program then APPLY HERE:</span></div> <div class="separator" style="clear: both; text-align: left;"> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;"><br /> </span></div> <div class="separator" style="clear: both; text-align: left;"> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Verdana, sans-serif; font-size: 14px; line-height: 17.0545444488525px;"><br /> </span></div> <span style="font-family: Verdana, sans-serif;"><br /></span> <iframe allowtransparency="true" frameborder="0" height="1197" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/s1sbn4i11mylhxc/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/s1sbn4i11mylhxc/">Fill out my Wufoo form!</a></iframe>

A fit nurse, Cize, coaching, dance, exercise, exercise and fitness, fitness, meal planning, Portion Control, program, Shaun T, Support, workout video, workouts

CIZE: The end of EXERCISE is COMING!!!

Are you READY to DANCE your WAY to RESULTS? Tired of the same old same old fitness routine? Then you are going to be so EXCITED b...