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Beachbody Results: This Mom-Of-Three Found Time to Lose 17.5 Pounds

Amy Smith lost 17.5 lbs. with a variety of Beachbody fitness programs, Shakeology, and the Beachbody Performance supplements. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was always skinny growing up, and never had to workout. When I had kids and reached my mid 30s things sure changed. I have not been happy with myself for years. I really hated the way I looked and felt. I hated looking at myself in the mirror. I finally decided to do something about it!

What inspired you to change your life and begin your transformation journey?
My sister-in-law Ashley Lindsay and brother-in-law Josh Lindsay started Coaching, and I really liked the results their team was reaching, so I decided to give it a try. Boy, am I glad I did!

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 finding time for me. I’m a very busy person with my own business, a husband, and 3 kids. I’m always on-the-go. I love that the program is less than 45 minutes, and that I can do it on my own time in my own home.

What in particular did you like about the program you chose?
My first 3 rounds were the 21 Day Fix. Then 2 rounds of 21 Day Fix EXTREME. I feel these workouts really targeted all the areas I needed to work on and lost most of the fat I was looking to rid. Later on I decided I needed to really tone and build some muscle. I attended a Super Saturday where they were introducing The Master’s Hammer and Chisel. Absolutely loved this program! I purchased and completed this program and loved the strength I gained, yet I was looking for more cardio. I continued to do different workouts for a few months which included 22 Minute Hard Corps, T25, and more Hammer and Chisel. I then tackled INSANITY MAX:30; another excellent program by Beachbody!

Beachbody Results: This Mom-Of-Three Found Time to Lose 17.5 Pounds

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I thought I had reached a plateau, yet this program allowed me to lose another 3 inches in my arms and waist!

How has your life changed since completing your Beachbody program?
I like looking at myself in the mirror again. When I see how far I have come, I just smile! I have so much more confidence in my appearance and it makes me very happy! I love that I can wear the same clothes as my 16-year-old, especially her size 2 jeans!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
We have our own private Tribe through Facebook where everyone posts their meals and workouts. It really helps me stay on track plus gives new meal ideas. The motivation of our Tribe is amazing! I wake up every day looking forward to getting my workout in!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology is amazing! I have more energy, fewer cravings, and have never been more regular in my life. It’s a great product! I’ve been using it for almost 2 years now. I have also been using Energize since January 2016. It’s awesome! I get so much more out of my workouts!2

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 gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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21 Day Fix Results: Alexandria Lost 36 Pounds

Alexandria Conners lost 36 lbs. with 21 Day Fix and 21 Day Fix EXTREME. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
Before I started 21 Day Fix, I was overweight, at 173 pounds. I was embarrassed to even look at myself in the mirror. I felt uncomfortable in everything I wore and was never happy with the way things fit on me. Before starting the program, I never believed I could be consistent or stick with anything past a week! On top of all of that, I was depressed every single day and felt like I had no purpose in my life.

What inspired you to change your life and begin your transformation journey?
I met my Coach who inspired me, and told me that I could do this! That I could see the results I was after. I have never had any type of support in the past when trying to lose weight or work out, and being a part of her group, with the support and encouragement meant the world of a difference for me. I was surprised my first week, and seeing that I had lost 4 inches in my waist the first week was all I needed to keep going!

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
Consistency was the number one challenge. Without that, I never followed through or stuck with anything. Not even other small things in my life, so I thought it was impossible for me to really stick with a workout program. With the meal plans, and workout schedules, it helped tons. Everything was laid out for me, I didn’t have to count any calories so that made things a lot simpler and stress free. The support from my Coach and others was a great factor in me showing up every single day. At first I didn’t want to let my Coach down. Then after that first week when I did see changes, I didn’t want to let myself down. When I think about where I am today, I never want to go back to not working out, and eating poorly. I felt terrible, and now? I feel amazing! I haven’t been bothered with my depression in what feels like ages! Beachbody completely changed my life for the better, and I am so, so thankful!

What in particular did you like about the program you chose?
It was a well-rounded program, covered everything from cardio, Pilates, yoga, and strength training. Perfect!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I dropped 8 pant sizes, and went from 173 pounds to 137 pounds! I haven’t seen that number on the scale since I was a teenager! I love how much stronger I have become, and I’m no longer out of breath after walking up a flight of stairs. I can even run up a flight of stairs and still not be out of breath! I’m proud that I have stuck with the program for well over six months now! I never thought I would make it past 1 week!

21 Day Fix Results: Alexandria Lost 36 Pounds

How has your life changed since completing your Beachbody program?
I’m much happier. I have tons of energy, and working out every day has kept my depression at bay. I feel like I have a purpose in life now! Seeing how much the Beachbody program has changed my life, I want to help others experience the same results, and feel the same way I do!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
I never felt judged if I ate bad. There was always someone else who felt the same way I did, and to me, that made me feel at ease and I was able to tell myself, “It’s okay to mess up every once in a while.” The motivation, encouragement, and support from not only my Coach, but the many other women in the Group played a part in me showing up every day, therefore seeing those results.

How did your Team Beachbody Coach support you on your journey?
With daily motivation, and showing up every day herself. She truly inspired me, and was right when she told me I could do it. That encouragement meant a lot!

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology increased my energy, regularity, and my mood. My cravings for junk? Gone! I was the type of person who could eat pizza every day!2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I love that I can switch to another program at ease. After 7 rounds of 21 Day Fix, I moved on to 21 Day Fix EXTREME, and challenged my body even more to really turn it up a notch.

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 gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Treat and Beverage Update for Portion Control Containers

You may have noticed that we have updated how treats and beverages are counted in the Portion Control Containers. Here’s a brief explanation of how the new system works. We think you’ll love it!

If you have any questions, please don’t hesitate to ask our experts over at http://ift.tt/2nXgRVp!

How will treats and beverages be treated differently in the Portion Control Eating Plan?

Treats and beverages will no longer all be summarily counted as yellow containers across the various Portion Control Eating Plans. Instead, they will be categorized into the color coded that best suits their ingredients and/or macronutrients (protein, carbohydrates, and fat). Treats and beverages will still be limited to three-per-week, with the exception of Shakeology “bases” such as low-fat milk and unsweetened almond milk, which will be allowed once daily.

We are also doing away with the “measure with this colored container but mark it on your tally sheet as another colored container” strategy for treats in favor of common measurements (e.g. “2 pieces” or “25 morsels”).

Because many treats and beverages are ingredients in Beachbody recipes, the container counts for those recipes may also change.

 

Why are these changes being made?

The Portion Control Eating Plan has expanded exponentially since the original 21 Day Fix. While the old system works fine, the new system allows us to containerize our ever-increasing catalog of container-friendly recipes more precisely. It’s also a more educational approach in regards to what, exactly, is in food.

 

Does this mean the old Portion Control Eating Plans are not as effective?

Absolutely not. These changes were made to make recipe containerization more precise and to enhance the educational value of these plans. Both systems provide the same, great results.

 

When will this change take place?

We will be updating the various plans, recipes, and other content on BOD and the Beachbody Blog over the next few months. Please be assured that the two systems of treat and beverage measure are interchangeable, so if you are working from a revised program guide but want to enjoy a recipe that measures containers using the old system, it won’t impact your diet negatively.

 

Will we be updating the nutrition guides and the Fixate Cooking Show?

Yes. Over the following months, we will be updating all nutrition guides on BOD impacted by the changes.

 

Where can I ask additional specific container and portion questions?

For additional questions on how to implement these changes-or about Portion Control Eating Plans in general-talk to our expert advice staff at http://ift.tt/2nXgRVp.

 

The revised lists

Here are genericized lists to cover most Portion Control Eating Plans. Customized lists will be featured in updated nutrition guides featured on BOD in the months to follow.

Please note that if your program doesn’t currently have a treat list, this is not an opportunity to add one. Sorry. However, the “Shakeology Bases” list does replace the “Beverages” list.

 

Shakeology Bases

The Shakeology Base list helps you add a little pizzazz to your Daily Dose of Dense Nutrition while doing the 21 Day Fix. Pick a fluid from the list below, add it to the Shakeology flavor of your choice, and tick off the corresponding container from your Tally Sheet (along with a red container for your Shakeology).

Shakeology Bases (once per day)

Low-fat milk, 1-2% (8 oz.) 1 Yellow, ½ tsp.
Unsweetened Almond milk (8 oz.) 1 tsp.
Unsweetened Soy milk (8 oz.) 1/2 Red
Unsweetened Coconut milk beverage (8 oz.) ½ Blue
Unsweetened Rice milk (8 oz.) 1 Yellow
Unsweetened Coconut water (8 oz.) ½ Yellow

Treats and Other Beverages

Three times a week, you can have a treat or a tasty beverage. Simply help yourself to the amount listed after your treat, enjoy it in all its deliciousness, then check the corresponding container off your Tally Sheet. For example, if you decide to indulge in a few well-earned chocolate-covered raisins, count out 20 pieces, then check half of a purple and half of a yellow off your Tally Sheet.

Treats and Other Beverages (3 per week)

Dried apricots, unsweetened (4 pieces) 1 Purple
Dried figs (2 pieces) 1 Purple
Medjool dates (1 pieces) 1 Purple
Raisins (2 mini-boxes, 3 Tbsp., or approx. 45 pieces) 1 Purple
Dried mango, unsweetened (2 pieces) 1 Purple
Dried cranberries (2 Tbsp. or approx. 30 pieces) 1 Yellow
Dried apple rings, unsweetened (approx. 7 rings) 1 Purple
Dark chocolate, plain (1.5″x1.5″ square, 1 fun sized bar, or approx. 25 morsels) 1 Yellow
Potato Chips, plain kettle (6 chips) 1 Yellow
Tortilla chips, plain corn (6 chips) 1 Yellow
Mini pretzels (14 pretzels) 1 Yellow
Peanut butter pretzel nuggets (12 pieces) 1 Yellow, 2 tsp.
Chocolate covered raisins (20 pieces) ½ Purple, ½ Yellow
Chocolate covered almonds (6 pieces) ½ Blue, ½ Yellow
Popcorn mix with raisins, almonds, and dried fruit (1 cup, ¼ of recipe) ½ Purple, ½ Blue
100% Real Fruit Juice (4 oz.) 1 Purple
Wine (5 oz.) 1 Yellow
Beer, light (12 oz.) 1 Yellow
Beer, regular (12 oz.) 1 ½ Yellow
Hard alcohol (1.5 oz.) 1 Yellow

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Quick and Simple 21 Day Fix Meal Prep for Every Calorie Level

When you’re armed with a list of foods to choose from, and Portion Fix‘s color-coded containers to measure your portions, eating healthy one day at a time is no sweat. But what about planning healthy meals for a whole week? With the simple meal plans that follow, we’ll show you how to keep things simple and surprisingly fast.

Tips for Quick and Simple Meal Prep

How can preparing a week–or even a few days–worth of meals be quick or simple? We used shortcuts to create menus that require almost no cooking. You’ll notice that each of these meal plans combine a handful of quick-cooking ingredients, like a big batch of oatmeal, ground turkey sautéed in a pan, or a variety of vegetables roasted at the same time. The rest of the meals rely on combinations of raw ingredients, like salads, fruits and nuts, or prepared items like hummus and peanut butter. To mix things up, two of the menus incorporate one easy recipe that makes enough servings for several days.

Use these shortcuts and simple menus to inspire your own meal prep. You can easily swap in different fruits or vegetables, ground beef or tempeh instead of turkey, and starches like sweet potatoes or quinoa in place of rice or corn. Get creative! If you are comfortable in the kitchen, why not add one of these easy meal prep recipes, or a simple crockpot dinner?

Quick and Simple 21 Day Fix Meal Prep for the 1,200-1,499 Calorie Level

Even at our lowest calorie level, 21 Day Fixers get plenty of food: 3 green containers, 2 purple containers, 4 red containers, 2 yellow containers, 1 blue container, 1 orange container, and 2 tsp. per day. See how we divided that up to make six meals and snacks to keep you fueled from morning until night. In fact, this menu includes even more food than what is shown in the photos. Add two hard-boiled eggs or ¾ cup of lowfat plain Greek yogurt with breakfast, and drink a Shakeology smoothie blended with water and ½ cup blueberries with the second snack!

Quick and Simple 21 Day Fix Meal Prep for the 1,200-1,499 Calorie Level / Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs or ¾ cup plain lowfat Greek yogurt (Not shown) (½ purple, 1 red, 1 yellow) Snack 1: Whole grain rice cake with 2 tsp. peanut butter (½ yellow, 2 tsp.) Lunch: Mason jar salad with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, ½ cup bell peppers, ¼ cup onion, ¾ cup cooked chicken breast (about 4 oz.), ¾ cup baby spinach (2 green, 1 red, 1 orange) Snack 2: 12 almonds and Shakeology blended with ½ cup blueberries, water, and ice (not shown) (½ purple, 1 red, 1 blue) Dinner: ¾ cup seasoned ground turkey with 1 cup sautéed zucchini, and 1 cup strawberries (1 purple, 1 green, 1 red) Snack 3: 1½ cups air-popped popcorn (½ yellow)

These are the daily meals for this meal prep menu:

Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs or ¾ cup plain lowfat Greek yogurt (Not shown) (½ purple, 1 red, 1 yellow)

Snack 1: Whole grain rice cake with 2 tsp. peanut butter (½ yellow, 2 tsp.)

Lunch: Mason jar salad with 2 Tbsp. vinegar-based dressing, 1 cup cherry tomatoes, ½ cup bell peppers, ¼ cup onion, ¾ cup cooked chicken breast (about 4 oz.), ¾ cup baby spinach (2 green, 1 red, 1 orange)

Snack 2: 12 almonds and Shakeology blended with ½ cup blueberries, water, and ice (not shown) (½ purple, 1 red, 1 blue)

Dinner: ¾ cup seasoned ground turkey with 1 cup sautéed zucchini, and 1 cup strawberries (1 purple, 1 green, 1 red)

Snack 3: 1½ cups air-popped popcorn (½ yellow)

 

Quick and Simple 21 Day Fix Meal Prep for the 1,500 – 1,799 Calorie Level

Look at all of the bright colors this hearty meal prep has to tempt your taste buds. A sweet breakfast of Pumpkin Protein Pancakes is the only recipe in the bunch. For the lunches, cook lean ground turkey in a pan coated with nonstick spray; you can cook the vegetables or save time by leaving them raw. Buying precooked chicken breasts or rotisserie chicken makes this meal prep even easier to assemble. People eating at this calorie level get 4 green containers, 3 purple containers, 4 red containers, 3 yellow containers, 1 blue container, 1 orange container, and 4 tsp. per day.

Quick and Simple 21 Day Fix Meal Prep for the 1,500 - 1,799 Calorie Level / Breakfast: Pumpkin Protein Pancakes topped with 3 oz. lowfat Greek yogurt and 1/2 cup fresh betties(½ purple, ½ red, 2 yellows) Snack 1: Chocolate Shakeology blended with water, ice, and 1 large banana (2 purple, 1 red) Lunch: ¾ cup seasoned ground turkey with ¾ cup red bell peppers, ¾ cup orange bell peppers, and ½ cup corn (1 red, 1 ½ green, 1 yellow, 2 tsp ) Snack 2: ¼ cup hummus with 1 cup baby carrots (1 green, 1 blue) Dinner: 6 oz. grilled chicken breast served with ½ cup spinach, ½ cup cherry tomatoes, ½ cup broccoli, and 2 Tbsp. vinaigrette dressing (1½ green, 1½ red, 1 orange, 2 tsp.) Snack 3: ½ cup mixed berries (½ purple)

These are the daily meals for this meal prep menu:

Breakfast: Pumpkin Protein Pancakes topped with 3 oz. lowfat Greek yogurt and 1/2 cup fresh betties(½ purple, ½ red, 2 yellows)

Snack 1: Shakeology blended with water, ice, and 1 large banana (2 purple, 1 red)

Lunch: ¾ cup seasoned ground turkey with ¾ cup red bell peppers, ¾ cup orange bell peppers, and ½ cup corn (1 red, 1 ½ green, 1 yellow, 2 tsp )

Snack 2: ¼ cup hummus with 1 cup baby carrots (1 green, 1 blue)

Dinner: 6 oz. grilled chicken breast served with ½ cup spinach, ½ cup cherry tomatoes, ½ cup broccoli, and 2 Tbsp. vinaigrette dressing (1½ green, 1½ red, 1 orange, 2 tsp.)

Snack 3: ½ cup mixed berries (½ purple)

 

Quick and Simple 21 Day Fix Meal Prep for the 1,800 – 2,099 Calorie Level

No recipes are required for this colorful meal prep, just a few basic cooking skills, like boiling water for oatmealroasting vegetables, and cooking a steak (psst… if all else fails, swap in burger patties). People eating at this calorie level get 5 green containers, 3 purple containers, 5 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 5 tsp. per day.

Quick and Simple 21 Day Fix Meal Prep for the 1,800 - 2,099 Calorie Level / Breakfast: 1 cup oatmeal (made from ½ cup rolled oats) with 3 tsp. peanut butter and 1 cup fresh berries (1 purple, 2 yellow, 3 tsp.) Snack 1: Avocado Toast with Tomatoes made with 1 slice whole grain toast, with ¼ avocado, ½ cup cherry tomatoes (½ green, 1 yellow, 1 blue) Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, ½ cup cherry tomatoes, ½ cup purple cabbage, ½ cup bell peppers, 6 oz. seasoned ground turkey, ¼ cup white onions, ¾ cup spinach (2½ green, 1½ red, 1 orange) Snack 2: 1 cup cucumber, ¾ cup lowfat Greek yogurt mixed with 1 Tbsp. fresh dill (1 green, 1 red) Dinner: 6 oz. steak with ½ cup new potatoes sautéed in 1 tsp. olive oil, ¾ cup steamed green beans, ¼ cup mushrooms sautéed in 1 tsp. olive oil (1 green, 1½ red, 1 yellow, 2 tsp.) Snack 3: 1 scoop Shakeology blended water, ice, and 1 large banana (2 purple, 1 red)

These are the daily meals for this meal prep menu:

Breakfast: 1 cup oatmeal (made from ½ cup rolled oats) with 3 tsp. peanut butter and 1 cup fresh berries (1 purple, 2 yellow, 3 tsp.)

Snack 1: Avocado Toast with Tomatoes made with 1 slice whole grain toast, with ¼ avocado, ½ cup cherry tomatoes (½ green, 1 yellow, 1 blue)

Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, ½ cup cherry tomatoes, ½ cup purple cabbage, ½ cup bell peppers, 6 oz. seasoned ground turkey, ¼ cup white onions, ¾ cup spinach (2½ green, 1½ red, 1 orange)

Snack 2: 1 cup cucumber, ¾ cup lowfat Greek yogurt mixed with 1 Tbsp. fresh dill (1 green, 1 red)

Dinner: 6 oz. steak with ½ cup new potatoes sautéed in 1 tsp. olive oil, ¾ cup steamed green beans, ¼ cup mushrooms sautéed in 1 tsp. olive oil (1 green, 1½ red, 1 yellow, 2 tsp.)

Snack 3: 1 scoop Shakeology blended water, ice, and 1 large banana (2 purple, 1 red)

 

Quick and Simple 21 Day Fix Meal Prep for the 2,100-2,300 Calories Calorie Level

Does more food mean more cooking? Not necessarily. To make this higher calorie meal prep just as quickly as a menu with less food, simply toss some brown rice in a rice cooker, hard boil some eggs, and sauté mushrooms and then ground turkey, you can even use the same pan. We suggest baked oatmeal cups for breakfast, but if you want to cut corners, you can eat oatmeal with blueberries instead. Our menu for this calorie level includes 6 green containers, 4 purple containers, 6 red containers, 4 yellow containers, 1 blue container, 1 orange container, and 6 tsp.

Quick and Simple 21 Day Fix Meal Prep for the 2,100-2,300 Calories Calorie Level / Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs (½ purple, 1 red, 1 yellow) Snack 1: 1 scoop or packet Shakeology blended with water, ice, 1 large banana, ½ cup strawberries, and 2 tsp. almond butter (1 red, 2 ½ purple, 2 tsp.) Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, 6 oz. seasoned ground turkey cooked in 1 tsp. oil, ½ cup black beans, ½ cup corn, ¾ cup bell peppers, ¼ cup white onion, 1 cup spinach, ½ chopped jalapeño (2 green, 1½ red, 2 yellow, 1 orange, 1 tsp.) Snack 2: 1 cup cucumber, 1 cup cherry tomatoes (2 green) Dinner: 6 oz. bison (or lean ground beef) burger with 1 slice (1 oz.) cheese on a bed of ¾ cup spinach, side of ¼ cup green beans and 1 cup mushrooms sauteéd in a pan coated with nonstick spray, with ½ cup brown rice (2 green, 1½ red, 1 yellow, 1 blue) Snack 3: 1 medium apple with 3 tsp. peanut butter and ¾ cup plain lowfat Greek yogurt (not shown) (1 purple, 1 red, 3 tsp.)

These are the daily meals for this meal prep menu:

Breakfast: Baked Oatmeal Cups with Blueberries with 2 hard-boiled eggs (½ purple, 1 red, 1 yellow)

Snack 1: 1 scoop or packet Shakeology blended with water, ice, 1 large banana, ½ cup strawberries, and 2 tsp. almond butter (1 red, 2 ½ purple, 2 tsp.)

Lunch: Mason jar salad with 2 Tbsp. vinaigrette dressing, 6 oz. seasoned ground turkey cooked in 1 tsp. oil, ½ cup black beans, ½ cup corn, ¾ cup bell peppers, ¼ cup white onion, 1 cup spinach, ½ chopped jalapeño (2 green, 1½ red, 2 yellow, 1 orange, 1 tsp.)

Snack 2: 1 cup cucumber, 1 cup cherry tomatoes (2 green)

Dinner: 6 oz. bison (or lean ground beef) burger with 1 slice (1 oz.) cheese on a bed of ¾ cup spinach, side of ¼ cup green beans and 1 cup mushrooms sauteéd in a pan coated with nonstick spray, with ½ cup brown rice (2 green, 1½ red, 1 yellow, 1 blue)

Snack 3: 1 medium apple with 3 tsp. peanut butter and ¾ cup plain lowfat Greek yogurt (not shown) (1 purple, 1 red, 3 tsp.)

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5 Yoga Poses to Open Your Hips

“My hips are so tight.” That’s probably the biggest complaint I hear from people in my yoga classes. Now, I’m not a magician, but I can help you get those tight hips open. Most of us move our legs in two directions, forward and backward. There is typically no lateral movement whatsoever, unless you’re a dancer, gymnast, MMA fighter, or a member of Cirque du Soleil. That’s what we need to change — we must find more ways to move the legs in such a way that keeps our hips mobile.

As a country, our hips are not doing well. According to the Centers for Disease Control, “Each year, more than 300,000 people 65 and older are hospitalized for hip fractures and more than 95 percent of hip fractures are caused by falling. As the U.S. population gets older, the number of hip fractures is likely to go up.” Although there is not a direct connection between immobile hips and an increased risk of hip fracture, immobility in the hips can contribute to an increased risk of falling as you age, and hip fracture is one of the most serious fall injuries.

How can we change this? You guessed it — yoga. At least, that’s my favorite way. I’ll take that over a hip replacement any day. Your hip joint, like your shoulder joint is a ball-and-socket joint. That means you have a much greater range of motion in your hips than you do in, say, your elbows or knees, which are hinge joints. If you don’t regularly exercise your hips through their full ranges of motion, however, you can gradually lose mobility in them, increasing your risk of falling and and possibly fracturing them. It’s not a road any of us want to go down.

Here’s my recommendation: practice these five yoga poses three to five times a week and your hips will likely be healthy enough to keep you dancing into your golden years. Remember, hips tend to be one of the tighter joints in the body, so move slowly into these poses, pay attention to how they feel, and ease up if the stretch becomes too intense. Yoga is not about how hard you can push yourself—it’s about loosening up connective tissue and relaxing your body.

1. Butterfly Pose

One of the simplest poses in yoga, butterfly pose addresses one of the tightest areas of the body: the groin. Ugh, I know, many of us are tight in the inner thighs. This pose is simple yet powerful. Make sure you give this one time.

Sit on your mat with your knees bent and the bottoms of your feet together in front of you. Your legs will form a diamond. For a deep stretch, bring your feet close to your body and lean forward while pressing your elbows against your inner thighs. For an easier stretch, keep your feet a bit further away from you, hold onto your ankles and gently lean forward.

butterfly pose

 

 

2. Easy Pose with Forward Fold

From butterfly pose, you can make an simple transition to easy pose. Cross your legs bringing your ankles just below your knees (as best as you can), fold forward and bring your hands faced down on the mat in front of you. You may feel a stretch in your outer hips, inner hips, and sometimes in both areas. Hold the forward fold position for one to three minutes, and then sit back up. Switch legs positions (e.g., if you had your left leg crossed over your right, now cross your right over your left) and repeat.

easy pose and forward fold

 

 

3. Happy Cow

I do a lot of trail running, which causes my hips to be tight. Happy cow pose is a tough one for me, but I know it’s beneficial because it eases tension in my glutes every time. It’s the perfect pose for anyone who runs uphill, does squats, or lunges.

The pose is similar to easy pose, but a bit more intense. Start seated with your legs crossed so that your right heel is by your left hip, your left heel is by your right hip, and your knees are stacked in front of you. On the exhale, gently fold your torso forward. If your hips are tight, you might notice that your top knee rises off your bottom one. That’s OK. As your mobility increases with continued practice, so too will your ability to keep your knees stacked. Either way, you should feel the stretch in the hip of your top leg. Hold the forward fold for one to three minutes, and then sit back up. Switch leg positions, and repeat. Enjoy this one — it’s oh so painfully good!

happy cow

 

 

4. Pigeon Pose

It didn’t start out this way, but pigeon pose has become my all-time favorite hip stretch. Once you get passed the hard part (and that may take a little time), you can really relax into this soothing stretch. It’s an incredible stretch for your gluteal muscles and if you’re tighter, you’ll feel it in your hamstrings, as well.

Start from a down dog pose, so that your body forms an upside down “V.” Bring your right knee forward, drop your hips, and place your right ankle behind the left wrist creating a 45-degree angle with the right knee. The outside of your right lower leg rests on the floor and your left leg extends back with the kneecap and the top of the foot facing the floor. If the right-foot placement feels uncomfortable in any way (e.g. pain in the right knee), gently move your right foot closer to your left hip and/or place a folded blanket under your right hip. Fold your torso forward as you stretch your arms in front of you on the mat. Hold for two to three minutes, and then return to the down dog position. Repeat, this time stepping forward with your left leg.

pigeon pose

 

 

5. Frog Pose

Possibly the most intense of all the hip stretches, frog pose is the one I enjoy doing the least, but I still do it, because I know it can help loosen deep connective tissue. Please be careful with this pose — the stretch can feel extreme, so breathe deeply and ease into it. If you push too hard, your body will tense up, which is precisely the opposite of what we want from yoga.

You’ll need a cushion for your knees, so place either a folded mat or blankets underneath your knees as you assume table top pose (hands and knees on the ground, back flat with hands below shoulders, knees below hips). Walk your hands forward six inches, bring your shoulders over your wrists, then move your knees out to the sides as far apart as you can. If possible, turn your feet outward so the insides of them rest on the floor, and slowly bring your forearms to the ground. For a deeper stretch, press into your forearms and slowly shift your hips back until they are in line with your knees. You want to feel a deep stretch, but it shouldn’t be painful. Hold this position for two to three minutes while taking deep breaths.

frog pose

 

 

If you’re new to yoga, check out the 3 Week Yoga Retreat on Beachbody On Demand where myself and three other yoga instructors guide you through the foundations of yoga. Enjoy these poses and if you have any questions, feel free to reach out to me on Twitter: @teddymcdonald.

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Beachbody Results: Leslie Lost 69 Pounds

Leslie Bachinsky lost 69 lbs. with various Beachbody fitness programs, Shakeology, and the Beachbody Performance supplements. Here’s the story that she shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I was tired, out of shape, terribly overweight for my size, and my knees and back hurt from carrying all this extra weight. I wouldn’t go out, and if I ran into people at the store I would avoid them. In the winter I wouldn’t leave the house except to take my children to school. I remember being in the gym, in a cardio class thinking that everyone was looking at me, and all I wanted to do was cover myself up and hide. Being invisible would’ve been perfect for me back then. Emotionally I was embarrassed not only for myself, but for my kids. Being overweight ran in my family, and when I was little I always thought we were just the ‘fat’ family. I never thought I could change the way I looked, or the way I felt about myself. I thought this was it just the way it was meant to be. I was always tired, I had constant negative self talk, and when I failed at something, I ate to make myself feel better. So when I was a ‘fat’ mom, I was embarrassed for my children as well.

What inspired you to change your life and begin your transformation journey?
I’ve tried every fad diet in the book, but what really propelled me this time was seeing the pictures from my daughter’s wedding. I had promised myself I would lose weight for the wedding, and I didn’t. At that point I knew I needed to make some changes. At the same time, I was watching my niece post on Facebook about her journey with Beachbody and decided to reach out to see if she could help me. Being a mom to five, and grandmother to 3, really inspired me to be a good role model for them to look up to. I also wanted to be involved with my younger children. We go to the Jersey Shore often, and I wanted to be able to enjoy the activities without getting out of breath, and without being embarrassed.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
I was my biggest challenge. I didn’t believe in myself. I didn’t believe it would work. I knew I would do the program, and in my head I knew it wouldn’t work. I would make excuses the night before as to why I wouldn’t be able to make it to the gym the next day. So, my biggest challenge was my own negative self talk. I started with the 21 Day Fix program, and having the modifier there really helped me get through the workouts. Having the Challenge Groups gave me an opportunity to share, and to support others which is a huge part of my personality and my real life, I had been hiding from others, so these groups gave me an outlet to show my real personality.

What in particular did you like about the program you chose?
My Coach suggested I start with the 21 Day Fix, and I just went for it. I wasn’t sure exactly what I was getting myself into, but I made the decision to start, and got up everyday and pushed play. As I got into the program I loved that there was a modifier. Listening to Autumn’s constant encouragement and support also got me through the workouts. Without her there pushing me along I would have quit many times. I found the meal plan to be just flexible enough that it would work for the way my family ate, but still be a cleaner, healthier lifestyle. All in all the program made sense. Exercise, eat right, and drink a dense nutrition shake.

Beachbody Results: Leslie Lost 69 Pounds

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
Starting this program at 51, I never thought I would have the results that I have gotten. I went from a size 16 to a size 2. I feel amazing. At times the feelings are almost surreal. My mind still has to catch up with my thoughts sometimes, but that is an ongoing process. I am able to do things I never thought possible at my age. I am now the confident person that I always imagined being, and the person I always tell my children to be. I am most proud of the fact that I can take credit for all of my success. I did the work, I put in the time, and I changed my life. Not to overlook the importance of my challenge groups, I am the one who had to push play every day.

How has your life changed since completing your Beachbody program?
My life has changed in almost every way. How I am as a wife, mother, and friend. I love being a wife and mother, but Beachbody has given me purpose and worth as an individual. It has changed my health, and longevity to be there for my children and grandchildren. I have become an active person in this thing called life… I am more present in all aspects of my life. It has also given me the opportunity to be the giver that I have always been inside. God put Beachbody into my life at just the right moment because I believe we all have a calling in life, and this is mine, to help and serve others in health and fitness.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
I love Shakeology and I drink it everyday. It is an important part of my daily nutrition, and I won’t miss a day. I drink it when I travel, and I believe in it so much that my entire family drinks it.

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
In the beginning when I started the 21 Day Fix I only used the DVDs, but I have come to love and rely on Beachbody On Demand. I use it when I traveling, in hotels, at the beach, or when we go camping. I’ve even used it at the gym. It’s just so easy and accessible, takes away any excuses I may have, and I love the variety of workouts available.

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 gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.

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Beachbody Results: Ann Lost 117 Pounds and Won $1,000!

Ann Christison, age 41, lost 117 lbs with a variety of Beachbody fitness programs and Shakeology. She entered her results into The Beachbody Challenge® and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?
Prior to beginning Beachbody programs, I was very insecure about my body and not confident in most of my interactions and personal relationships as a result of that. I also worried too much about what other’s thought of my words or actions which lead to me often feeling depressed (most of this was probably just in my head… but that is how I felt a lot of the time). Before using Beachbody products and programs I was also frequently tired throughout the day and then just plain exhausted after a full day of work and family activities after. I was not an active person at all. I did not enjoy any type of activity that required any kind of physical exertion and usually avoided it. I found myself choosing to be inactive which was resulting in me missing out on experiences with my children.

What inspired you to change your life and begin your transformation journey?
Initially, my family (my husband and children) inspired me because I wanted to be a more present and active participant in my kids lives. In the approximate few years leading up to me beginning the program there were some health problems that I observed in my family. My Grandmother had passed away (being bed ridden due to obesity the last 3 years of her life), my mother was recovering from breast cancer, and then my mother ultimately decided to have weight loss surgery. These things really motivated me to take the step to change my lifestyle. I decided I was not going to be in the same boat in 20-40 years if I could help it. As I began and saw my successes, I saw that I could achieve more and really change my life which kept me going and pushing to the next level.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Food! My greatest challenge by far was food. I had been obese most of my life (since about 20), so no I had never really attempted an approach to nutrition of clean eating and whole foods. When I learned about this and observed others who had already made that lifestyle change seeing significant results I thought maybe if I can do this I really can make some major changes to my body, but I was scared that I wouldn’t be able to stick with that nutrition plan as I had been making unhealthy eating choices for most of my life. It was tough in the beginning, but I was committed and determined to be successful. Autumn’s simple and easy to use method of containers and portion control with the 21 Day Fix program was exactly what I needed to learn to eat healthy when I really never had before. I learned that the longer I stayed the course and the more opportunities that arose which I just said, “no” to bad choices the easier it became to actually change my lifestyle with respect to food.

What in particular did you like about the program you chose?
This challenge submission reflects my FOCUS T25 results. I particularly liked FOCUS T25 for leaning me out and working on building endurance and working on strength and agility in a way I had not yet accomplished with previous programs. This was my third program and I liked all of the previous ones for different reasons; 21 Day Fix for the variety in different types of workouts, but still working all body parts and a great gateway program for someone who is starting their fitness journey as many of the moves throughout the workouts are condusive to working up to the full minute, proper form, or higher amount of weights and because there is such a variety you can stick with it for many rounds as many people may need to when starting out (I did 9 rounds before using others). I enjoyed 21 Day Fix EXTREME for a step up and intense challenge with cardio strength training.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I have completely transformed my body. I not only look extremely different, but feel extremely different. I am so much more fit and choose to live an active lifestyle now. I see food as fuel for my body now and eat with a purpose and plan everyday. I am most proud of how I have changed my priorities not just with food, but with putting myself first when I need to (which is something we often lose sight of as mothers) like my workout time which is uninterrupted “me time” set aside every day. Learning that I deserve to put myself first sometimes and take the time to take care of myself has been a great lesson for me in this process!

Beachbody Results: Ann Lost 117 Pounds and Won $1,000!

How has your life changed since completing your Beachbody program?
I am much more active now. I choose to spend family time in the out of doors on hikes or kayaking instead of sit at home and watch a movie. My life has also really changed in how I see my body as well as how I view my relationships with others. I feel that I am much more positive in how I see life and interact with others not letting the little things or stuff that really doesn’t need to take priority get to me. I have been able to stop and just enjoy the moment with my family/children more instead of always staying busy with whatever project I was currently working on at work or in my home life. Most importantly I have learned to put myself first sometimes.

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
Challenge Groups have been an awesome form of support and motivation for me. I have participated in 4 different Biggest Slim Down Challenges and three Diet Bets. I think I am addicted to the support these groups bring! Seeing other’s successes as well as having a place where I can post about my own journey and fitness/nutrition related activity helps to keep me accountable and focused on my goals. I always see a bigger change in my body weather it be weight or shape when I am in a challenge group because I am so much more motivated to stay on point 100% of the time with my nutrition. I also love the ideas I get from groups regarding food tips and recipes or new workouts to try.

How did your Team Beachbody® Coach support you on your journey?
I have multiple coaches Chelsea Humphries, Darcy Peterson Zlockzewski, and Kali Slusser all on the same team which have contributed to my success. Our team has provided me an incredible amount of support along my journey. They have all been there encouraging me every step of the way, answering questions I had or helping me with BB related things such as what program and why I might want to try that one next, giving me tips with grocery shopping and meal prep in the beginning, letting me know about upcoming challenges and encouraging me to participate, as well as helping to support me in adding customers of my own. Additionally, our team has a private Facebook page which provides a frequent source of motivation for me to stay focused on my goals. Looking at the page along with my Challenge Group pages will often help me in moments of weakness to just say no to a bad food choice or hit buy on a new workout program I have been intimidated by.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
I have drank Shakeology since day one of this journey 22 months ago. I absolutely love it! It has helped me greatly in different ways. In the beginning Shakeology probably helped me most because I was able to blend 2-3 servings of fruit and veggies in it which helped me hit my intake for the day (now the amount of those different foods my body needs are much less, so I only put 1 serving of fruit in now). Along the way there have been times on those couple days between shipments when I craved Shakeology so badly as it helps curb cravings throughout the day. Now I feel that Shakeology helps me most because it is a source of such dense nutrition. I find again on those days between shipments I am much hungrier (not for bad choices, because it is much easier for me to say no now- but for food period because I didn’t have that dense nutrition to start my day). I have much more energy now and feel like I can be more focused throughout my day at work and with my family.2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I recently started using BOD with the release of all access. I absolutely love it! It is so awesome having all of the programs available at my fingertips to choose from and a much bigger variety of workout programs and nutrition guides available for completing full programs as I usually do. I will be moving into Body Beast soon and this is one program that I do not own and probably would not have bought as I have been very intimidated by the nutrition component, and I believe this is going to give me the sculpted body I am still looking for. The Fixate cooking show is also inspiring me with meal prep and cooking healthy for my whole family instead of just me.

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 gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Beachbody Results: Marta Lost 86 Lbs and Won $1,000!

Marta Herrera, age 43, lost 86 lbs with 21 Day Fix, CORE DE FORCE, Shakeology, and the Beachbody Performance supplements. She entered her results into The Beachbody Challenge® and won $1,000!

Tell us about your life before you started the program. How did you feel about yourself and your body?
I am a forty-something mother of two. I have a Bachelor of Architecture and have been working in that field for 20 years. I started this journey with Beachbody to get healthier and be a better example for my family. Before I started my first challenge, I was feeling sluggish and depressed. I had only 1 pair of pants that buttoned up (barely) and did not want to go shopping for the next size up, again. One of my young boys is almost 20 lbs. overweight and I want to encourage good, clean eating habits before it is too late. I was pre-diabetic and labeled “obese” by my physician. I had a herniated disc in my back which took 3 months of physical therapy to remedy. I needed a change and that is when I found my Coach and started my journey.3

What inspired you to change your life and begin your transformation journey?
About a year ago, I woke up to excruciating back pain and when I tried to get out of bed, I could not walk. I had a herniated disc in my lower back and with physical therapy, I improved over time.3 I know the excess weight was taking a toll on my health and I do not ever want to go through that pain again. In a short amount of time, I have seen real results and decided to become a Coach because I know it will help me with my own journey and hold me accountable to those goals. I knew becoming a Coach would help me get to my ultimate goal of losing 80 lbs. in 10 months and I did it! Along the way, I have also helped and encouraged others to get healthier too and I find that so rewarding.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody® help you overcome that challenge?
Definitely my biggest challenge was skipping meals. I was so busy at work that I did not have time to eat sometimes. I would also skip breakfast. Fast forward to 5:30 pm when I would get home and eat everything within reach, good or bad. I learned with my Coach and this program that preparation is key. Now, I have healthy snacks I keep at work and have a small snack every few hours. It has helped me tremendously. My other big challenge was really just me. I would put “can’t” in my vocabulary way too often. Once my mindset changed and I took can’t out of rotation, the magic happened. Once I believed I could do it, I became unstoppable!

What in particular did you like about the program you chose?
I first did 10 rounds of the 21 Day Fix because I was so out of shape. I stuck to it and followed the modifications with Kat and slowly, over time I was able to move on to the regular exercises. With 21 Day Fix, I lost my first 68 lbs. Then in November I started CORE DE FORCE because I wanted to change things up and really target my core. I had to again modify for a few weeks but I noticed a great deal of improvement in my strength and agility in the first 30 days. CORE DE FORCE helped me lose the other 12 lbs. I needed to reach my end of year goal-80 lbs.! That program has done so much more than helped me shed weight. It has helped me gain physical and emotional strength I did not know I had. I am in love with CORE DE FORCE and already completed my 4th round.

Beachbody Results: Marta Lost 86 Lbs and Won $1,000!

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
I am proud to first of all, taking the initiative to start. Starting is sometimes the biggest hurdle. I am also proud to have not missed a single workout so far, 10 months and counting. I drink my Shakeology every single day too. I never skip a day of either. Consistency is the key to success. I am now a proud 365er!

How has your life changed since completing your Beachbody program?
I can fit into more of my old clothes and feel great. I have grown in confidence and self belief. I had the opportunity to go to Coach Summit and got to share my transformation story at Super Saturday in October in my hometown in Miami, Florida. I have also inspired many friends to get started in their own Health and Fitness journeys, including my husband and 12-year-old son.I look all around me and I see the change in those around me and it makes me smile. I am definitely happier, stronger and I feel like a more positive person has come shining through!

How did participating in a Challenge Group help you reach your goals? How did your group support you and keep you accountable?
The support group was a key element in my success. My Coach and my challenge buddies were amazing at motivating me through their posts and emails. I made some new friends and I am happy to now be surrounded with people who will help me to keep achieving new heights.

How did your Team Beachbody® Coach support you on your journey?
My Coach is amazing! Words cannot express the gratitude I feel. She has truly changed my life. For a long time, I kept seeing her posts but I was not ready. Once I was ready she was right there every step of the way and now she is helping to shape the Beachbody Coach I aspire to become.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology® or Beachbody Ultimate Reset®) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
Shakeology has curbed my snack and sweet cravings, has given me more energy and I feel more alert in the mornings after I have it for breakfast. I am more focused at work too.2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
I love streaming my workouts when I travel. I feel like I can no longer use the excuse “I am going out of town” to not get my workout in.”

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 gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point, goals, and effort.
3Always consult with your physician about your unique medical needs before starting any fitness program or nutrition product.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Breaded Chicken Tenders with Lemon and Broccolini

Many of us still hold a special place in our hearts for that childhood favorite: chicken nuggets. It’s hard to grow out of something so delicious. Unfortunately, pre-made chicken fingers are usually made with lower quality cuts of chicken and are deep-fried and packed with fat. This healthier breaded chicken fingers recipe is the grown-up version of chicken nuggets. We think you’ll like them even better than the fried and frozen variety.

Breaded Chicken Tenders with Lemon and Broccolini

These succulent baked chicken tenders are breaded with panko, a Japanese-style breadcrumb, which helps the exterior get crisp in the oven as though it were fried and keeps the chicken moist and tender. The crunchy crust gets extra flavor from Parmesan cheese, lemon juice, and spices you probably already have in your pantry. Don’t be intimidated by the long(ish) list of ingredients. Most are used to add flavor to the breadcrumbs; if you don’t have one of them, you can skip it or swap for something else you do have, like oregano, paprika, or cayenne.

We made these breaded chicken tenders into an easy weeknight meal by turning the recipe into a sheet pan dinner. That means everything cooks together on a single baking sheet, so cleanup in a cinch. Simply coat the chicken in breadcrumbs, bake it for about 10 minutes, add broccolini or broccoli florets to the pan and cook about 10 minutes more–and voila–dinner is served!

Breaded Chicken Tenders with Lemon and Broccolini

Prep time: 22 mins
Cook time: 25 mins
Total time: 47 mins
Yield: 4 servings

Ingredients

  • Parchment paper
  • ¼ cup whole wheat flour
  • ½ cup whole wheat panko bread crumbs
  • 8 Tbsp. grated Parmesan cheese, [i]divided use[/i]
  • 1 tsp. dried parsley
  • ½ tsp. garlic powder
  • 1 dash sea salt (or Himalayan salt)
  • ½ tsp. ground black pepper
  • ½ cup fresh lemon juice
  • 1 tsp. finely chopped lemon peel (lemon zest)
  • 4 cloves finely chopped garlic
  • ¼ cup butter (preferably grass-fed), melted
  • 1 lb. raw chicken tenders
  • 1 Tbsp. lemon pepper seasoning, salt-free
  • 12 oz. broccolini
  • 1 medium lemon, sliced (optional)

Instructions

  • Preheat oven to 400º F.
  • Line large sheet pan with parchment paper. Set aside.
  • Place flour on a medium plate. Set aside.
  • Combine bread crumbs, [i]6 Tbsp.[/i] cheese, dried parsley, garlic powder, salt, and pepper powder in a small bowl; mix well. Transfer to a plate. Set aside.
  • Combine lemon juice, lemon peel, garlic, and butter in a medium bowl; mix well. Put aside ¼ cup of lemon juice mixture.
  • Dip each chicken tender in flour, completely coating, then lemon juice mixture, then bread crumbs; coating each evenly on all sides. Place chicken on prepared baking sheet. (Discard any lemon juice mixture that has been used with raw chicken.)
  • Sprinkle with lemon pepper.
  • Bake for 10 minutes, turn chicken tenders.
  • Place broccolini on the side of the pan. Drizzle broccolini with [i]2 Tbsp.[/i] reserved lemon juice mixture and sprinkle with [i]remaining 2 Tbsp.[/i] cheese. Top chicken with lemon slices if desired. Bake for 10 to 12 minutes, or until chicken is no longer pink in the middle, and broccolini is tender-crisp.
  • Drizzle chicken with [i]remaining 2 Tbsp.[/i] lemon juice mixture right before serving.

Breaded Chicken Tenders with Lemon and Broccolini

Breaded Chicken Tenders with Lemon and Broccolini

Nutritional Information (per serving):
Calories: 415
Total Fat: 19 g
Saturated Fat: 10 g
Cholesterol: 124 mg
Sodium: 393 mg
Carbohydrates: 25 g
Fiber: 4 g
Sugars: 3 g
Protein: 37 g

P90X/P90X2 Portions
½ Vegetable
1½ Protein
½ Dairy
¼ Grain Carb
1 Fat

P90X3 Portions
2 Protein
1½ Carb
2½ Fat

Body Beast Portions
2 Vegetable
4 Protein
1 Starch
2½ Fat

Portion Fix Containers
1 Green
1 Red
1 Yellow
½ Blue
2 tsp.

Not familiar with Portion Fix? Find out how Portion Fix can make losing weight simple.

If you have questions about the portions, please click here to post a nutrition question in our forums so our experts can help. Please include a link to the recipe.

Photographs by Anguel Dimov and Brianne B of Natural Girl Modern World

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22 Minute Hard Corps Results: Check Out Steve’s 18 Pound Weight-loss Transformation

Steve Valenzuela lost 18 lbs. with 22 Minute Hard Corps, Shakeology, and the Beachbody Performance supplements. Here’s the story that he shared with the Beachbody Challenge contest.

Tell us about your life before you started the program. How did you feel about yourself and your body?
I wanted to see my abs for my 40th birthday, so I took the 22 Minute Hard Corps challenge and finally found my abs. I work long hours as a medical sales rep going from hospital to hospital, eating like crap, and not having any energy to go to the gym. I was turning 40 and needed to change my life lifestyle so I picked up 22 Minute Hard Corps and it literally kicked my butt. Shakeology was my go-to shake everyday. I am now 40, nowhere near being a borderline diabetic. I’m in the best shape of my life. Thank you, Tony.

What inspired you to change your life and begin your transformation journey?
I have a family history of diabetes. My father died when he was 42 years of age due to diabetes and an unhealthy lifestyle. I had to make a change for my family and myself. I literally was unable to bend down and tie my shoes without losing my breath. I was so out of shape.

What is the greatest challenge you faced before beginning the program? How did the program and Beachbody help you overcome that challenge?
Trying to follow the meal plan while traveling for work was hard. I had to watch my portions and take my 22 Minute Hard Corps meal plan book with me. It helped make the best choices for me on the road. Beachbody On Demand along with Shakeology helped me stay on track and work out either at home or in a hotel room.

What in particular did you like about the program you chose?
I liked the boot camp like style workout. You get in and out in less than 30 minutes a day. Push-ups, pull-ups, squats, and burpees are my favorite kind of workouts. Gets the heart pumping, and you’re sweating like hell every time.

Describe the results you achieved with your Beachbody program. Which achievements are you proud of?
Being able to stop eating processed foods was the major win for me. Of course revealing my abs is something I am proud of at 40. I’m also proud that I stayed on track with my meals and I finished the program.

22 Minute Hard Corps Results: Check Out Steve's 18 Pound Weight-loss Transformation

How has your life changed since completing your Beachbody program?
I wake up with more confidence and energy every day. I feel like a million bucks and my family and friends are now trying Beachbody workouts and Shakeology. I’m also a Beachbody Coach now.

How did your Team Beachbody Coach support you on your journey?
Checking in on me and lots of words of encouragement.

How did a Beachbody Supplement or Nutritional Product or Program (such as Shakeology or Beachbody Ultimate Reset) support your transformation? What are the greatest benefits you gained? Did you see benefits to your energy, sleep, mood/mental clarity, digestion/regularity?
All of the above. Shakeology and the Beachbody Performance Line helped me recover and achieve my results. My mood has changed for the better. I’m a way happier person today.2

Tell us about your experience with Beachbody On Demand. If applicable, how has it helped you achieve your goals?
Beachbody On Demand helped with my workouts while I was traveling for work. 22 minutes was the perfect workout on demand!

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 gift and a chance to win cash and prizes. What program are you committing to next?

Results vary depending on starting point and effort.
2These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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