HOW TO GET LEAN AND SHREDDED

HOW TO GET LEAN AND SHREDDED

Ever wonder what it takes to get lean or shredded?
A desire by many, but I’ll be honest and share with you some of the most important tips on getting there.

1) Designed Meal Plan- specifically crafted from someone who has the background and knowledge to manipulate your body with food. ($$)
2) Eating 6-8 times per day
3) Eating the same foods and food groups for 3 months or more
4) NOT having a cheat meal or a “this won’t hurt” or “just this one” time meal.
5) Giving up alcohol
6) Giving up all sugars and processed foods
7) Giving up all seasonings, sauces, and taste
 Eating for fuel not for taste
9) Giving up on social outings or situations to avoid being around indulgence and restrictions.
10) Drinking at least 1.5 gallons of water per day, preferably distilled water
11) Taking handful of supplements
12) Doing Double cardio sessions per day
13) Weight training heavy 5-6 times per week
14) No gum chewing
15) No sweeteners
16) Egg Whites, lean chicken, white fish, sweet potato, green beans, asparagus, broccoli, oatmeal, brown rice are your best friends for at least 3 months
17) Giving up all drinks except for water
18) Being super sore
19) Feeling hungry
20) Measuring every food particle
21) Meal Prepping for the week
22) Carrying your food with you everywhere you go
23) Having multiple ziplocks and containers
24) Being looked at oddly in all social situations when you pull out your food.
25) Genetics

So, are you ready to go for it?
Honestly, I’d LOVE to be shredded, but I personally don’t enjoy living my life under such structure and restriction (at least to me, it feels that way as I have done this for the max time of a month)
Hoping this helps you and someone you know who finds themselves disappointed that they just aren’t shredded.
It’s ok. Find your healthy. Find your strong. Find your flexible.

ARE YOU READY TO GET STARTED?? 

 MAKE ME YOUR COACH TODAY!

These have been a HUGE HIT in our 21 Day Fix group!

 ZUCCHINI ONION DILL EGG WHITE CUPS

1 1/2 cups shredded zucchini

1/2 cup shredded or diced white onion

24 egg whites

Dried dill seasoning

Sea salt

Fresh ground black pepper

Olive oil or coconut oil spray

Preheat oven to 375 degrees. Spray regular muffin cups with olive oil spray so they are well coated. Mix shredded zucchini and white onion in a bowl. Drop about 1/4 cup of zucchini/onion mixture into each muffin cup. Sprinkle with dried dill lightly and season with sea salt and freshly ground black pepper. Pour 2 egg whites into each muffin cup making sure to cover veggie mixture (press down gently with a spoon if necessary). Bake at 375 degrees for about 30 minutes or until eggs are set. Let cool before removing.

Serving size is 3 egg muffins. Serves 6 total.

*Fix Guide: 1 red, 3/4 green*

======================

 ARE YOU READY TO LEARN HOW TO EAT TO LOOSE THAT STUB BORN BELLY FAT??

JOIN OUR NEXT 21 Day Fix Challenge group!!

Forget all that you know about dieting...

What makes 21 Day Fix different than anything you have ever seen? Simple! You know how most workout programs come with a nutrition guide that takes you days to read and then you spend a ton of money on groceries to try an follow the nutrition guide?
21 Day Fix focus on portion control. It even comes with special 21 Day Fix Portion Control Containers that you use throughout the program. If it doesn't fit in the containers, then you can't eat it. If it does, eat it! Simple!

CLICK LINK TO REGISTER TODAY!! 
ITS FREE TO GET STARTED!
~~~~~~>>>>>>>  http://CoachRachael.AutomaticCEO.com/go7

I SWEAR BY THE 21 Day Fix program and Shakeology!

It gave me a SIX PACK after 3 children I NEVER EVER THOUGHT I WOULD HAVE!!
My clients results as well as my own have been PHENOMENAL!!


JOIN OUR NEXT GROUP TODAY ~~~>> 
http://CoachRachael.AutomaticCEO.com/go7

Chicken Breast with Sautéed Mushrooms

 WHATS FOR DINNER??

Mushroom lovers, this is for you! These mushrooms sautéed with garlic and sherry vinegar are incredibly flavorful, you’ll want to put them on everything. (Leftovers taste great in an omelette!)

Total Time: 48 min.
Prep Time: 10 min.
Cooking Time: 38 min.
Yield: 4 servings

Ingredients:
1½ tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
4 cloves garlic, chopped
1 lb. sliced mushrooms
1 Tbsp. chopped fresh rosemary (or 2 Tbsp. dried rosemary)
2 Tbsp. dry sherry (optional)
½ cup  low-sodium organic chicken broth
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining ½ tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, on until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add mushrooms and rosemary; cook, stirring occasionally, for 10 minutes, or until mushrooms release all their liquid.
7. Add sherry (if desired) and broth. Season with salt and pepper, if desired; cook, stirring occasionally, for 10 minutes.
8. Add chicken; cook for 5 minutes, or until chicken is no longer pink in the middle.
9. Place a chicken breast on each of four serving plates. Top with mushroom mixture.

ENJOY!!     
 

PSST.....
Hey YOU,..
YES YOU.....

WANT TO LEARN MORE ABOUT CLEAN EATING??   

Join my next 10 day FREE Clean Eating group.   Click below to join.  IT'S FREE!!!! 

FREE 10 Day Clean Eating and Core Buster Group

In this FREE 10 day group you will learn the basics of Clean Eating 101. You will learn how to strengthen and tone the muscles in your core with simple daily exercises and clean foods.
HAVE FUN, WIN PRIZES, MAKE FRIENDS, GET HEALTHY

NO OBLIGATION TO BUY ANYTHING JUST FREE CLEAN FUN

 Click here to join. IT'S FREE!!!! ~~~~>

5-Ingredient Easy White Chicken Chili

This chili has been a HUGE hit in our challenge groups.

All you need are few simple ingredients to create this delicious 5-Ingredient Easy White Chicken Chili recipe. You can make it quickly on the stove, or let it simmer all day in your slow cooker.

I used the slow cooker for mine. However, a few of our challengers made it the on stove top as well. DELICIOUS AND EASY BOTH WAYS.

 

Yield: 2-4 servings

5-Ingredient Easy White Chicken Chili

This delicious and easy white chicken chili recipe can be made with just 5 ingredients in 15 minutes!

Prep: 5 mins Cook: 10 mins Total: 15 mins

Ingredients:

• 6 cups chicken broth
• 4 cups cooked shredded chicken (*or see slow cooker method below, which uses uncooked chicken breasts)
• 2 (15-oz) cans Great Northern beans, drained
• 2 cups salsa verde
• 2 tsp. ground cumin
• optional toppings: diced avocado, chopped fresh cilantro, shredded cheese, chopped green onions, sour cream, crumbled tortilla chips

Directions:

Stovetop Method: Add chicken broth, shredded chicken, beans, salsa and cumin to a medium saucepan, and stir to combine.  Heat over medium-high heat until boiling, then cover and reduce heat to medium-low and simmer for at least 5 minutes.
Serve warm with desired toppings.
Slow Cooker Method: Add chicken broth, 2 (uncooked) *boneless skinless chicken breasts, beans, salsa and cumin to a slow cooker, and stir to combine.  Cook on low for 6-8 hours, or high for 3-4 hours until the chicken is cooked through and shreds easily with a fork.  Shred the chicken.
Serve warm with desired toppings.

Difficulty: Easy Ingredients: chicken, chicken broth, cumin, Great Northern beans, salsa verde 

IF YOU GIVE IT A SHOT TAKE A PIC AND TAG ME TO WIN A PRIZE

ENJOY

“I Have Abs for the First Time in My life!”

IT'S TRANSFORMATION TUESDAY!!!!

This weeks transformation goes out to Vincent C.



Meet Vincent, age 29, from Chatham, NJ.
He entered The Beachbody Challenge in December, 2014 and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?

Before I started Beachbody programs I was in an awful place mentally. At my worst, I got up to a very soft 221 pounds. After this, I did some things to take some of the weight off, but I never stuck to anything, so changes were made but I would always slip back to gaining weight again and losing more and more muscle. When things truly changed for the worst though, was a few years back. I had two near death experiences due to exposure to peanuts and all of a sudden I developed severe anxiety. At the time, I didn’t know that it was anxiety – I felt like I was dying every single day. I worried all the time for my health – checking my pulse throughout the day. I went to the ER on multiple occasions thinking I was having a stroke and/or a heart attack. I once convinced myself that I had MS due to a constant tingling in the back of my head. It got to the point where it felt unbearable – and I KNEW something had to change.

What inspired you to change your life and begin your transformation journey?

I realized that I had developed an anxiety disorder. I researched ways to reduce anxiety without going on medication, but kept coming back to the same two things, changing your diet and exercise. As a result, I decided to go back to P90x- it had worked in the past for me, so why not try it again? At first it was tough, I was worried about my heart rate and got anxiety from doing the workouts. But I pushed through. I started to get better physically each day. As my physical health improved, I noticed my mental health changing too. Fast forward – I completed P90x twice, then INSANITY, then P90x2 … As of this past June, I decided to go full tilt on this. My anxiety had gone down, but maybe if I went 100% into the diet, it would nearly disappear? So I moved onto p90x3, got AWESOME results – so awesome that I actually became a Beachbody Coach! Now, after Body Beast, I am in the best shape of my life! I have abs for the first time in my life! I have never felt better physically OR mentally!

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?

My greatest challenge was always MYSELF. I had developed such bad anxiety that I was afraid of starting something too demanding. When I did start working out, I would sabotage myself by not eating right. Mentally, I was holding myself back due to fear and angst. Finally, the light went off after seeing a Beachbody infomercial for P90x. I dusted off my DVDs and Pushed Play. I had to mentally change who I was and what I believed, in order to complete these programs. It was not easy, but once I made these changes and COMMITTED, EVERYTHING in my life began to change for the better. I am an all around better person mind, body, and soul from these programs. I owe my life to them!!

What in particular did you like about the program you chose?

Body Beast was absolutely incredible. It was a challenge every single day, and I loved it. Sagi is a phenomenal trainer; he keeps you motivated and keeps pushing you to go further. I never thought I would love a program more than p90x, but then I found p90x3. Then I never thought I would love a program more than that, until I began Body Beast. The eating plan was HUGE in my success, and although a lot of prep was involved, it was so easy to follow. It changed everything I thought I knew about diet, weight training, and supplementation. The results speak for themselves, this is my SOULMATE program!!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?

Throughout the course of this journey, I have gone from 221 pounds, to a rock solid 180 pounds! I have added inches of muscle to my arms, shoulders, legs and chest, while dropping from a 38 waist size to a 32! Finally, I dropped from 25% body fat to a mere 11.6%! Physically, I am most proud of my abs, the compliments from others have been incredible. I cannot wait to walk around the beach this summer with this newfound confidence in my body! Even more than the physical changes, I am most proud of the changes these programs have caused for me mentally. This newfound confidence is something I never thought I would have. I never thought I could have a body like this. I am the strongest MENTALLY that I have ever been in my entire life. My entire outlook on myself has transformed, to go along with my physical transformation. Most importantly, being able to make these changes has shown me that NOTHING is impossible. If I can make these changes, ANYONE can! I CAN’T WAIT for my NEXT challenge!

How has your life changed since completing your Beachbody program?

Words cannot describe accurately how much Beachbody has changed my life. Through the completion of these programs, my battle with Generalized Anxiety Disorder has been won! 3+ years ago, I never thought I would be able to overcome this disease. It was crippling me and those I loved. However, I was determined to solve the problem without the use of medication. I did not want to be dependent on meds for the rest of my life at only 25 years old. Beachbody was the answer. These programs were my cure. I am now stronger physically, mentally, and emotionally. I have a confidence that I have NEVER had in my entire life. Now going on 30, I am in the best shape of my life and getting more fit by the day!!! These programs changed me so much that I am now a coach helping OTHERS to undergo life changes, motivating them to complete these programs and to improve their overall health and fitness. I have never been happier in my entire life.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?

Participating in Challenge Groups have been HUGE in my success. My first Challenge Group experience was with p90x3. It really gave me the support system and structure to ensure that I finished the program ON TIME in 90 days and to make sure I pushed play every single day (even when I maybe was not feeling up to it!). They were huge for accountability and general success tips. The Challenge Group for Body Beast, specifically the Swoll Squad Man Cave was even MORE helpful. I was surrounded by over 50 guys, all looking to achieve the same goals, all using the same program to do this. We shared tips and tricks. We discussed supplementation. We discussed added workout ideas. It was absolutely instrumental in helping me to achieve these results.

You can change your life too. Take the Beachbody Challenge for the tools you need to Decide, Commit, and Succeed. Complete any Beachbody program, and enter your results for a free shirt and a chance to win cash & prizes. 

 I WILL HELP YOU EVERY STEP OF THE WAY!!

   CLICK HERE TO GET STARTED TODAY 

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• Edamame Fried Rice

  
  
  
  
  
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• Makes: 4 servings
• Prep: 20 mins
• Total Time: 25 mins
• Carb Grams Per Serving: 49

Ingredients

• 3 tablespoons vegetable oil
  
• 1 onion, chopped
  
• 1 small head broccoli, chopped
  
• 1/2 teaspoon salt
  
• 2 cups frozen edamame
  
• 1 large carrot, grated
  
• 1 cup bean sprouts
  
• 3 garlic cloves, minced
  
• 1 tablespoon ginger, minced
  
• 3 cups cooked brown rice
  
• 1 tablespoon soy sauce
  
• 1 tablespoon sesame oil
  
• 1/4 teaspoon black pepper
  
• 1/2 cup chopped scallions
  
• 1/4 cup chopped cilantro

Directions

1. Heat 1 tablespoon oil in a large skillet over high heat. Add onion, broccoli and 1/4 teaspoon salt and cook, stirring occasionally, until vegetables soften and begin to brown, 3 to 5 minutes. Lower heat if mixture threatens to scorch. Transfer vegetables to a large bowl with a slotted spoon.
2. Add 1 tablespoon oil to skillet. When it's hot, add edamame, carrot, bean sprouts, 1/4 cup water and remaining 1/4 teaspoon salt. Cook, shaking skillet until water evaporates, 1 to 2 minutes. Transfer to bowl with vegetables.
3. Add remaining tablespoon oil to skillet; when it's hot, add garlic and ginger. About 15 seconds later, begin to scatter rice in pan a bit at a time, breaking up clumps with your fingers. Let cook without stirring until you hear it sizzle and smell it toasting (but not burning).
4. Return vegetable mixture to pan and stir quickly to integrate. Add water, 2 tablespoons at a time, to help release any browned bits from bottom of pan, and cook, stirring, for about 1 minute. Add soy sauce, sesame oil and black pepper. Turn off heat; stir in scallions. Garnish with cilantro.

Nutrition Information

Servings Per Recipe: 4
PER SERVING: 394 cal., 18 g total fat (2 g sat. fat), 587 mg sodium, 49 g carb. (8 g fiber), 12 g pro.h

What Soda Can Do To Your Body in 30 Days

What Can Soda Can Do To Your Body in 30 Days?

Did you know soft drinks are the number one source of added calories in Americans’ diets and, drinking your calories has been linked to an increase in appetite?

 This is an article out of our Beachbody blog that I just had to Share today.

Would you drink 10 Cokes a day to prove a point? Probably not. Especially now that George Prior has decided to do it for you.
In an experiment similar to Super Size Me (a documentary that explored Morgan Spurlock’s month-long McDonalds-only eating binge and its affect on his health), Prior documented what happens when someone drinks 10 Cokes each day for a month.
Prior wanted to raise awareness about how much sugar Americans drink daily and what soda can do to our bodies. By his estimate, “a big percentage of Americans drink at least the sugar equivalent of my ten Cokes.” Though his numbers are probably slightly exaggerated, it is worth noting that soft drinks are the number one source of added calories in Americans’ diets and, drinking your calories has been linked to an increase in appetite.
As expected, Prior experienced some drastic changes during his month-long experiment. Even though he stuck to his normal diet and exercise routine, he put on 23 pounds during the period (just one pound shy of the 24 Spurlock packed on). Prior started out in good shape. His before photos show someone who is in great physical condition, his body fat percentage was 9.4, and his blood pressure was 129/77.
In those 30 days, Prior’s body fat jumped to 15.3% and his blood pressure skyrocketed to 143/96. According to the American Heart Association, this put Prior into the high blood pressure stage 1 category, meaning he’d require treatment to avoid hypertension.
But it wasn’t just the added weight that may have caused his blood pressure to shoot up. A recent study, published in Open Heart, found that sugar might have a bigger impact on hypertension than salt. Hypertension is the most important risk factor when it comes to cardiovascular disease, suggesting Americans need to cut back on both added sugar and salt.


I CHALLENGE YOU TODAY TO THROW OUT THE SODA AND MAKE A WATER BOMB!!!!

If you make one and post it to your Facebook timeline and tag me, Rachael Robart in your post I WILL SEND YOU A SPECIAL GIFT.

Lets end the trend of obesity together!!!
IT STARTS WITH YOU!


p.s I have been known to give out AWESOME prizes.  DO IT FOR YOU!