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Friday, 1 June 2018

Exciting New Home Lifting Program

Lift 4 Workout Joel Freeman
This is turning out to be a fantastic year for anyone subscribed to Beachbody On Demand. First, we had 80 Day Obsession, and now LIIFT4! What is LIIFT4? We don’t have many details yet, but let’s talk about what we do know.

LIIFT4 Program Breakdown:

  • Trainer: Joel Freeman
  • Difficulty: Intermediate
  • Program Length: 8 weeks
  • Commitment Time: 30-40 minutes, 4 days/week
  • Equipment Needed: light, medium & heavy weights (depending on your current strength)
  • Best For: toning and sculpting muscle, fat/weight loss
  • Release Date: VIP Early Access starts July 16th, available on BOD Oct 1st

What is LIIFT4?

The name actually explains precisely what you’re getting with this program.
LIIFT4 = Lift + HIIT 4 days/week
These workouts focus on weight lifting to build and tone your muscles, while HIIT cardio (high intensity-interval training) help you burn fat and lose weight more quickly!
And only 4 workout days per week? That means weekends off AND a break during the week—yes! By allowing 3 days off, it gives your muscles time to rest and rebuild, meaning you’ll be able to push harder and do better on your the workout days.

The LIIFT Schedule

The set-up of the workouts may change week to week, but the basic plan is to lift first and end with cardio. 

Each day will focus on a muscle group or 2:

  • Back & Biceps
  • Chest & Triceps
  • Shoulders
  • Legs

Why Lift first?

Your muscles have the most energy at the beginning of a workout.  That’s why we want to lift first.  Then the workouts end with HIIT to completely empty your tank and also challenge your core!

Is there a modifier?

YES!  The modifier uses the resistance bands and does low-impact moves during the cardio segments. 

It’s the perfect program for busy people!

Not only do you get 3 days off per week but each workout is only around 30 minutes long!
I know this was a downside to 80 Day Obsession for a lot of people—hour-long workouts can be hard to fit into a busy day. But just a half hour? Simple!

LIIFT4 Results

Check out some of these results so far!
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What is the LIIFT4 meal plan?

If you've done any other Beachbody program, you've probably already guess that this nutrition plan uses the portion control containers! And you'd be right.
  • Uses Portion Fix Containers (from 21 Day Fix)
  • Allows 1 “Cheat Day” EVERY WEEK!
  • Uses Beachbody Performance Line
There are TWO different meal plans depending on your goals: one to lose weight, one to build muscle.

And the burning question about the nutrition plan…

Is alcohol allowed on the nutrition plan?

The answer is YES! Unlike 80 Day Obsession, you’re allowed alcohol during your cheat day on the LIIFT4 plan (in moderation, of course).

What equipment do you need for LIIFT4?

Another thing to love about this the amount of equipment you’ll need:
  • 3 Sets of Weights (Light/Medium/Heavy)
  • OR Resistance Bands
A fitness or yoga mat and a foam roller are recommended, but not required.
There will be an option to use resistance bands instead of weights. And just like with all of our programs, the weights or resistance bands you use will depend on your current strength. If you’re not sure which size to start with, talk to your Coach!

What can you expect from the workouts?

The program is broken down into 2 phases:
  • Phase 1: Build
  • Phase 2: Shred
During Phase 1, the workouts will focus more on muscle building. While there will still be a HIIT component during Phase 1, the focus is more on lifting weights and building strength. As you move into Phase 2, more time will be allocated to the HIIT component to help you lose more weight and lean out.
Each day focuses of specific muscle groups and every workout starts with lifting first, then ends with some HIIT!
And you’ll never do the same workout twice.
There was a new workout filmed every single day, so just like with 80 Day Obsession, you’ll never be following along to the same video more than once.

Is LIIFT4 for men or women?

It’s for BOTH! Men and women will both get great results from this program! (I mean, did you see the results from both above?!)

When does the program release?

LIIFT4 is being released in 2 phases:
  1. July 16th - VIP Early Access: Starting June 11th the program will be on sale on, this means Challenge Packs, Completion Packs, Accessory Bundles, or Stand-Alone Digital VIP AccessWhen you purchase one of the above VIP options, you’ll have access to all of the LIIFT4 workouts on July 16th! 
  2. Oct. 1st - Without Early Access: VIP Early Access begins July 16th, all other BOD subscribers will have access to the program starting October 1st.

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VIP Access

Starting June 11th, you’ll be able to order your LIIFT4 materials and become a VIP for first access! 

VIPs can start the program on July 16th, 2018!!!

By ordering in June, you’ll have plenty of time to get everything in the mail and be ready to start in July! Plus you will save $10 off your kit!

In order to get access on July 16th, you must purchase one of the ordering options below.
Regular Beachbody on Demand Members that don’t purchase one of the following options below will get access on October 1, 2018.

LIIFT4 Kit Ordering Options

All of the LIIFT4 Ordering Options will be available June 11th 2018.  If you order before July 31st, you’ll save $10! 

Are You In?!

With our last program launch, we SOLD OUT quickly! So, if you want in as soon as the program launches fill out the LIIFT4 Pre-Order form and I’ll keep in touch with you. OR if you want more details you can join our VIP group HERE.
When you order your kit, you’ll also be added to my first official LIIFT4 Test Group and VIP group with Joel!

Monday, 7 May 2018

Greek Chicken Couscous Salad

This easy prep lunch is not getting old yet and I've been prepping the same meal for weeks now! I'm sure I could come up with something else to prep for my week day lunches but I'm not getting tired of this super flavourful dish and it's SO easy to prep that I just find it too easy to keep making!  I use Organice Whole Wheat Couscous as a healthy carb in this Greek salad but you could sub in quinoa if you prefer (I’m allergic so I’ll be sticking to Couscous). 

The Marinade for the chicken makes the whole house smell just amazing while it's baking in the oven and the chicken tastes so so good!  I love using a thinner cut of chicken breast for this if I can but either way it works out great.  

To prep everything I usually prepare the marinade in a mason jar and shake it all up.  Then I add about 3 chicken breasts into a large ziploc bag and pour the Marinade over top allowing it to sit for 30 minutes in the fridge.  While that's marinading and baking I'll prepare the couscous according to the box instructions.  One 2/3 cup uncooked usually gives me about 4 lunch bowls. I will also cut up the veggies and add them into my bowls.  

It's such a simple way to prep my lunch but next week I'm for sure going to push myself to come up with something new just cause!!  

Greek Chicken Couscous salad 

Serves 4 (makes 4 lunches)



* 1/2 package (2/3 cup)organic whole wheat Couscous Mix made to instructions
* 4 mini cucumbers, chopped
* 2 bell peppers (1 orange, 1 yellow), coarsely chopped
* 1 cup cherry tomatoes, halved

Salad Dressing

* 1/4 cup apple cider vinegar
* 1/2 cup olive oil
* 1 tablespoon freshly squeezed lemon juice
* 1 teaspoon minced garlic
* 1 teaspoon dried oregano
* 1/2 teaspoon Dijon mustard
* Sea salt and freshly cracked pepper

Greek Chicken Marinade

* 3 tablespoons olive oil
* 3 garlic cloves, minced
* 1 tablespoon balsamic vinegar
* 1 tablespoon lemon juice
* 1 teaspoon dried oregano
* 1/2 tsp EACH cumin, dried basil, onion pwdr, honey, sea salt
* 1/4 tsp EACH pepper, paprika
* 1 pound boneless skinless chicken breasts pounded to 1/2" thickness


Marinate chicken in Greek marinade for 20-30 minutes. 

Bake at 350 F for 30 minutes or until cooked through.

Cook Couscous to direction on the box and let cool. 

Chop veggies and evenly distribute between 4 containers/bowls. 

Stir in cooled Couscous and set aside or put in the fridge.

Wisk together Salad Dressing ingredients and portion into small sealed containers OR take the whole mason jar with a sealed lid to work like I do!


Measure out 1 yellow container of Couscous to stir into the Greek salad once cooled. Set aside in the fridge. 

I prefer to add my dressing to the salad just before I’m ready to eat so that the veggies don’t go soft. 

Chop the cooked chicken and portion into sealed containers or add to the top of the salad containers.  I personally like to warm my chicken a little before eating so I take it in a separate container. 

Portion count: 1 yellow, 1 green, 1 red

Friday, 4 May 2018

Banana Bread Overnight Oats

Omgosh!!  These little Banana Bread over night oats are so yummy!  Not only are they easy to throw together and warm up in the morning but they are the perfect portion as well!  I added a few Semi Sweet Chocolate Chips to my oats for a fun little Friday treat but when I made them last week I just made them plain and they were so delicious!  

Last week I made a bunch of them but I will say that the banana doesn't taste quite as fresh and yummy on the second day so my suggestion is to prep them the night before and not days in advance.  These little jars are so quick to throw together that it doesn't take much prep time anyways.  

This week I have been insanely busy setting up so many women who are excited to finally stop the Yo-Yo dieting and emotional eating cycle and find a way to be more mindful about eating and stop restricting and obsessing about food.  We launched a brand new Nutrition Mindset program/training this week and it's taking off like wildfire, which I'm not surprised by at all.  

This new training is great for anyone who struggles with emotional eating, a strained relationship with food, or has tried everything out there with no success. I have been watching a few of the training videos each day over my lunch break and so far I'm loving her approach and soaking it all in!

It’s not a diet—it’s a mindset. Most diets have an end date. But this shapes the way we think about food, and we can use the 2B Mindset principles for the rest of our lives. Also, most diets require deprivation. The 2B Mindset shows us how to get to, and maintain, our ideal weight, while eating foods we actually enjoy, so we always feel full and satisfied—and happy.  Plus Exercise is Optional & counts as extra credit!!  So for anyone who is unable to workout or just doesn't want to this is a great way to find balance and live a healthy lifestyle! 

The 2B Mindset is also extremely easy to follow:
• No counting calories, no measuring food, and no using food containers
• No cutting out food groups
• No deprivation or feeling hungry
• Ability to follow the program even when you are at a restaurant, a party, or on vacation!
If this sounds like something that could work for you, I encourage you to join my "Glimpse into a New Mindset" info group and reach out to me about how you can join the official test group!
I'm excited for the education around this program because the 2B Mindset is developed but a registered Dietitian and Nutrition Expert who lost over 100lbs herself after struggling with her weight her whole life.  She is a volume eater and enjoys eating lots of food so she teaches you how to enjoy more food and still lose or maintain a healthy weight without over thinking it!  I can't wait to incorporate what I learn through this training into my current meal plan and find that perfect balance.  
Back to those Oats though.....

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Banana Bread Overnight Oats  


1/4 cup whole rolled oats
1/8 tsp cinnamon
1 Tbsp walnuts
1/2 a banana
1/8 cup milk 
1/8 cup water 
1/4 tsp vanilla 
5-8 Semi Sweet Chocolate Chips (Optional)


In each jar combine whole rolled oats,Cinnamon and walnuts. 
Mash 1/2 a banana in a separate bowl, set aside. 
Add milk, water and vanilla to the oat mixture and stir to combine. 
Add in mashed banana and mix.
Top with 5-8 Chocolate chips as an optional treat :)
Refrigerate overnight and microwave for 1 minute when ready to enjoy!

P.S. If you want to learn more about the Nutrition Mindset Training I mentioned above Click this link to join my "Glimpse into a New Mindset" info group  and get all the details.  The program is posted at an introductory price this month and you can also get access into an exclusive test group with Ilana the Dietitian herself coaching you if you register between now and June 3rd!! 

Friday, 27 April 2018

80 Day Obsession Recipes

I'm starting another round of the 80 Day Obsession program on Monday with my Unicorn Group and I thought I would put together a post with some of my favourite meals from our first round!  We have lots of new ladies joining in this round so I wanted to share what meals worked well for me as a working busy mom.  

My routine was to make my meal plan and grocery shop on Saturday that way I could start meal prep on Sunday morning without needing to rush out of the house to the grocery store.  This worked so well for me and I would often prep at least 3 days of meals ahead so that I could easily grab and go in the rushed mornings.

I followed Plan B for 11 of the 13 weeks and then bumped up to Plan C for the last two weeks of the program so the meals shared here work perfectly with Plan B and the pre and post workout meals double as Meal Option 3 since you just add 1 Orange container to that meal. 

I can honestly say I enjoyed all of these meals and repeated many of them each week.  Here are my results from the program!!  

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If you are curious, my typical meals for the day looked like this:

4:45am Preworkout meal (swapped for meal option 2) 
Greek yogurt with raspberry parfait topped with Almond Butter.

5:00am Workout 

6:00 am post workout Recover plus an apple or half banana 

8:30am post workout meal 
My go to "Breakfast" was Shakeology with spinach blended with ice and water plus 1 slice of toast and almond butter or overnight oats with cinnamon and almond butter. 

11:30am - Meal option 1 (swapped for pre workout meal)  

Taco salad with organic refried beans or brown rice, Greek yogurt and natural salsa, tomatoes, greens and ground turkey. OR I did a Greek Couscous Salad with chicken and cucumbers and tomatoes.

2:30pm - Meal option 2

I started doing a simple spinach salad with strawberries and goat cheese crumbles and then I moved to doing a snack box with grapes, cucumbers and cheese. (See recipes linked below)

5:30pm - Meal option 3 
I used this as my dinner meal and changed it up each day. Our go to meals were the chicken sweet potato wraps, chicken Tinga tacos and I often used the fixate cooking show recipes on BOD for inspiration each week. 

Here are my go to recipes....

Pre & Post Workout Meals Plus Meal Option 3

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Sweet Potato Chicken Wraps - Red Yellow Green Spoon  

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Carrot Cake Muffins - Red Yellow Green   

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Turkey Taco Lettuce Wraps - Red Green    Add a yellow to this meal (beans work great)

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Chicken Tinga Tacos - Red, Yellow, Green, Spoon   

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Lettuce Wrapped Turkey Burger with baked Yam FriesRed, Yellow, Green, Spoon    
I made Fixate Mayonnaise for these too!  

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Greek Chicken Couscous Salad - Red Yellow Green Spoon   

Meal Option 2

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Banana Apple Muffins - Blue Green Purple  💙💚💜 

Everything Bagel Goat Cheese Ball with Cucumber - Blue Green Purple  💙💚

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Snack Box  - Blue Green Purple  💙💚💜 

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Spinach Strawberry Goat Cheese Salad - Blue Green Purple  💙💚💜 

Post Workout

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Recover Brownie Batter - Recover (Post workout Recover) 💜 

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