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I love chocolate. I have been trying to find things to satisfy it without being detrimental to meal plan. I have tried several different recipes and many of them have come out bland and way too dry. Once I added the coconut oil it was perfect! It is AMAZING!

xox Jen

1 scoop of whey protein powder (I like Isagenix Isapro)

2 tsp coconut flour
1/4 tsp baking powder
sweetener of choice (I use agave)
2 tsp unsweetened cocoa
2 egg whites
1 tsp coconut oil
1Tbsp almond milk (or milk of choice)
1/2 tsp vanilla

Mix all ingredients together well in mug. Cook mug in microwave for 45-60 sec. Top with peanut butter fluff topping. ENJOY!!!

For Peanut Butter Fluff Topping:

2Tbsp plain greek yogurt
2 Tbsp almond milk (or milk of choice)
1 Tbsp of powdered peanut butter
Sweetener of choice

Juice…from a bottle.

Let’s talk about juice for a minute. People often purchase juice when they are grocery shopping for a new lifestyle… and I am going to tell you why it is actually as equivalent to a 2 liter bottle of soda. YES.. I said it is equal to soda.
If you take a gander at the nutritional facts on the juice label it will tell you there is zero fat, 15 mg of sodium and maybe 3g of fiber. Im sure your all thinking that’s great… low sodium, low fat, but wait… Only 3 grams of fiber you say? Considering we get most of our fiber intake from veggies and fruits how can this be? Let’s scroll down and look at the carb content.. 32 grams of carbs! Holy moly…. and 28 out of the 32 grams of carbs is ALL SUGAR. The same as a serving size of soda pop my friends. Oh, and 1 gram of protein. Womp womp. Sorry to my juice lovers but let’s face reality here and cut it out of your diet and have a handful of berries or an apple instead.
Keep it fierce
Dee

These days I am ALL about convenience…these overnight oats at the BOMB!

Enjoy!

xo Jen

Ingredients
OATS
1/2 cup unsweetened plain almond milk
3/4 Tbsp chia seeds
2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy)
1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
1/2 cup gluten free rolled oats
TOPPINGS
Sliced banana, strawberries or raspberries
Flaxseed meal or additional chia seed
Granola
Instructions
To a mason jar or small bowl add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).
The next day, open and enjoy as is, or garnish with desired toppings (see options above).
Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.

CHECK YOUR HEART RATE!

Have you ever been in a small group training and wondered why the person next you keeps checking their watch? Well chances are they’re not just checking the time; more likely they’re checking their heart rate.

Heart rate monitors can be a great tool to help you estimate your calorie expenditure during workouts. They provide you with an estimate of your heart rate and often allow you to plug in factors such as age and weight to get your calories burned. The first thing to understand is the difference in hear rate numbers.

First up is maximum heart rate which is your body’s max energy output. This would be a number that’s not sustainable for more than a few seconds. The easiest way to calculate this is subtract your age from 220. (i.e. A 20 year old person would have a MHR of 200) Remember that Maximum heart rate is not a trainable attribute. Which means as you become more fit your maximum heart rate does not change. Instead the more fit you become the more work you can do at your maximum heart rate.

Next is your target heart rate. This number is where you want to be in your workouts to maximize fat burning efficiency. This number is generally 70-85% of your max heart rate.

If you don’t have a heart rate monitor don’t panic we can still calculate your heart rate simply stop exercising and check your pulse for 15 seconds then multiply the beats you counted by 4 to get current heart rate.
Booooom! Enjoy!

Derrick

“I have learned first hand that your “I am” is way more powerful than you “IQ”. Believe in yourself” – Martin Rooney

It’s a simple quote from one of the most inspiring coaches there is yet simple is all it takes sometimes. It’s changing “if” to “when” and “I will” to “I did”. But it all starts with believing in yourself. No matter what your goal is whether it be in fitness or life; you are in the drivers seat. You have the most control over the situation than anyone else. Problems and obstacles are going to cross your path regardless of how hard you try to avoid them. It’s what you do with those problems that make or break you. Change the path if you must but never the destination. There is without a doubt a power behind mindset that when used through positive reinforcement, outlook and vibes that can make you unstoppable. But it all starts with you.

Keep it fierce!

Coach Rich

Metabolic Conditioning

by Jen DiCandia

What it is not?

Lets first cover what metabolic conditioning is not. Metabolic conditioning is not interval training. Metabolic exercise is also not aerobic exercise. If the body is not being pushed into the anaerobic zone at times, you are not doing metabolic conditioning. If you are taking long rests between sets, avoiding elevating your heart rate, and your workout lasts longer than 40 minutes, then you can be pretty sure you’re not doing metabolic exercise.

What it is?

Metabolic conditioning is pretty bad @$$!  When you are doing it you will know it.

In these types of movements you are not aerobic or anaerobic you are both. You will spend periods of time in the aerobic zone and periods of time above the lactate threshold. You are not just doing cardiovascular training or resistance training you are doing both. Your not isolating any particular area of the body, you are simultaneously exerting every muscle you have available. You will be moving up, getting down, exploding through a set of heavy squats, repping out as many push-ups as you can, and blasting through a 1-minute sprint. And all of this will be done with little rest between exercises. You will usually be carrying some sort of weights with you throughout the workout, abandoning them only briefly to complete a sprint drill or two.

The Benefit

Metabolic exercise is about burning the maximum amount of FAT calories possible during a workout. It is also about generating a metabolic “ripple” effect that will burn fat for many hours after the workout.

Check out our metabolic conditioning schedule at www.nvyourbody.com

BLOG – DRINK UP!

Need some help getting that winter hydration down? Try these yummy, healthy infused water recipes!

Cucumber Mint

Thinly slice one cucumber. Peel if it isn’t organic! Add the sliced cucumbers to a 1/2 gallon glass jar, add 8 fresh mint leaves, muddled, and fill with filtered water. Stir gently and place in refrigerator for at least 4 hours or overnight.

Citrus Blueberry

Slice two organic oranges into thin slices (leave the rind on for better flavor). Add sliced oranges and 1 cup of blueberries to a gallon size glass jar. Add filtered water to fill the jar and stir gently. Refrigerate for at least 4 hours and store in refrigerator.

Pineapple Mint

Peel and thinly slice about 1/4 of a pineapple. The more thinly sliced the pineapple, the more flavor it will infuse. Add to a 1/2 gallon size glass jar with 10-12 leaves of fresh mint, muddled. Add filtered water to fill and stir until well mixed. Store in refrigerator.

Watermelon Basil

Add about 2 cups of finely chopped fresh watermelon (without rind) to a gallon size glass jar. Add 15 leaves of muddled basil and filtered water to fill. Store in fridge and allow at least 4 hours to infuse.

Strawberry Lemon

Like strawberry lemonade, but better! Add 15 fresh strawberries, washed and finely sliced to a 1/2 gallon glass jar. Add one sliced lemon with rind on. Fill with water. Let sit 4 hours (to overnight) in fridge and enjoy.

Cherry Lime

Reminiscent of Cherry Limeade, minus the sugar coma. Add two cups of fresh cherries, cut in half and one fresh lime, sliced into thin slices, to a gallon size glass jar. Add water to fill. Mix gently and store in fridge until ready to drink.

Grapefruit Raspberry

Add one grapefruit, thinly sliced with rind on, to a gallon size glass jar. Add 1/2 cup fresh raspberries, muddled slightly. Add water and mix well. Store in fridge for at least 4 hours before drinking.

Mango Pineapple

Peel and thinly slice one fresh mango. Add to 1/2 gallon glass jar. Add 1 cup of finely chopped pineapple and filtered water and allow to infuse in the refrigerator for 4-6 hours before drinking.

– Stay hydrated! Kyle

This REALLY killed my sweet tooth…and it is so easy!

Enjoy! xo Jen

Chocolate Crunch Custard

1 scoop Isagenix Isalean Chocolate
4 oz water
Handful of ice
2 IsaDelight Plus™, chopped into small pieces
1 SlimCakes®, crumbled
Few fresh raspberries

Blend shake with water and ice until creamy. Pour mixture into bowl. Add and stir in IsaDelight Plus. Top with SlimCakes and fresh raspberries.

Most of us rely on coffee or energy drinks to get us through the day. Yes, they help, but then we crash! Instead of relying on stimulants to keep us going, shouldn’t we be asking ourselves why we have no energy? Nutrition, sleep, and water intake are so important for us to maintain energy levels through out the day.

So take a close look at these three things and see what needs to change. Sleep is SO SO SO important, we need 6 to 8 hours of sleep ( too many stimulants in a day can keep us from getting a a good nights sleep). Make sure your eating breakfast  (its called breakFAST for a reason), as well as several small meals throughout the day. Eating every few hours keeps us from feeling hungry and eating bad food on the fly.  Simply being hydrated can help us stay on our toes mentally and physically. When we get enough sleep, water, and the correct nutrition our bodies need, we don’t need stimulants to keep us going. For me having a coffee is just a habit, i’ll stick to my one cup of joe in the morning and thats it!

Try and change your habits one day at a time and see how your energy levels climb to the top naturally!

Keep it fierce, Dee