Monday, December 1, 2014

It is time to.....MAX OUT!!!

I am super excited and also super terrified of this workout! Here are some of the highlights:

~It is available ONLY through a Beachbody coach starting December 2nd!

~This workout is so different than anything else. You don't get through the workout, you go until you need a break...that is when you have MAXED OUT! Then you take a break and get back into it.

~There are 150 new moves and no equipment. You are using your body to create the body you have always wanted.

~IT IS ONLY 30 MINUTES!!!

~And the best part.....there is a modifier the WHOLE time!

~It comes with a nutrition guide to go along with the program. Also, if you get the deluxe package it also comes with portion control containers! (Hello...success like the 21 day fix!)



Want to know more? Want to know if this or other Beachbody workouts are for you? Facebook me or email me at allie.luden@gmail.com





http://beachbodycoach.com/esuite/home/AllieLuden?bctid=3799930963001

Monday, November 24, 2014

BLACK FRIDAY/CYBER MONDAY DEALS

BLACK FRIDAY/CYBER MONDAY DEALS DEALS DEALS


I am excited to announce this winter, Team Beachbody® is offering deep discounts on a variety of select Beachbody products! Offer is valid for a LIMITED TIME ONLY!! Check out the graphic from my upline coach below.
Starting Tuesday November 25th 5PM PST until Tuesday December 2nd at 5PM PST.

black friday, deals, beach body, P90x3, shaun t, insanity, turbo fire, weight loss, exercise, fitness, shakeology

During the weekend of Black Friday/Cyber Monday, Team Beachbody® is offering deep discounts on a variety of select Beachbody products! The offer is valid for a LIMITED TIME ONLY starting Tuesday November 25th 5PM PST until Tuesday December 2nd at 5PM PST. Offer quantities are limited and we’re expecting that some items will sell out quickly. 

Here are the DIRECT LINKS to every item listed above :) :) 



Last but not least!! If you are interested in getting Shakeology and a fitness program together take advantage of the Challenge Pack offer! You will receive a $20 Gift Certificate with any challenge pack offer through me as your coach from now until the last day of November!!

NOTE: I will help you choose the best program to meet your needs. 


Wow I know that is A TON of information and you're probably thinking "What the heck do I do now"!!
So now if you have questions the best way to get them answered is to email me~   and I will respond ASAP!


If you are an existing customer you can go straight to the deals and order!

https://www.TeamBeachbody.com/Shop/HolidaySpecials?referringRepId=293494 

Another great way to get in contact with me is to friend request me at
http://www.facebook.com/allie.luden and send me a message! I try to respond there first!

Sunday, October 12, 2014

My 3 Day Refresh Experience

To be honest, I was a little bit skeptical. I am SO NOT into cleanses. People that juice and do cleanses, more power to you! This girl likes to chew on food!! Anyway, I did this refresh because it was just that, a refresh. It was a way to kick start my health. If you want more information on the program specifically, here it is: http://allieluden.blogspot.com/2014/06/3-day-refresh.html  

I prepared all of my food for the 3 days ahead of time. That way I could just grab it and eat it and not be tempted to eat anything else. I stuck with it for the entire 3 days and did not feel hungry at all. I really learned that sometimes I just "felt" like eating and I wasn't really hungry.

The main 2 components (besides the shakeology, of course) were the Vanilla Fresh shakes and the fiber sweep. The vanilla fresh shakes were actually pretty good with some ice and cinnamon mixed in. I put some lemon juice in my fiber sweep and drank quickly and that was fine too.

I couldn't believe when I stepped on the scale and saw my results. Those elusive teen numbers were finally here! I did this a few months ago and didn't want to post about it until I knew that the weight was not going to come rushing right back on. Surprisingly, it didn't! Even through some stress-induced eating "fixes" I have still maintained this weight for 6 weeks.

      Starting Weight: 123.2                       Ending Weight: 119.4

If you are trying to lose a few pounds and get your eating on track, this is totally the way to do it! I am going to be starting a 30 day support group that will be kicked off by the 3 Day Refresh. Message me on Facebook or send me an email at allie.luden@gmail.com to be added to the group.

Sunday, October 5, 2014

The new P90!!

Maybe you have looked at Beachbody workouts before and thought NO WAY!! Those workouts are too intense for me. I totally get it. I bought P90X years ago and you know what....I HATED it. I really only liked a few of the workouts and just felt like I couldn't do the other ones, so I gave up. Then I went to some workout programs that I could do....Turbo Fire, 21 Day Fix, T25 and I then tried P90X3 and loved it! Here is what is amazing about Tony Horton...he gets people and he gets fitness. He wanted to create a kick butt program that EVERYONE could do. Look below at the product description:

90-Day Body Transformation for EVERYONE
Extreme programs like P90X® aren't for everyone. So welcome to the all-new P90—your gateway to getting fit regardless of your age or fitness level! Legendary trainer Tony Horton has now created shorter workouts that are simple, doable, and less extreme than his others, but still just as effective. So whether you haven't worked out in a decade, or you're just looking to maintain what you've got, P90 opens the door for you to see dramatic, visible results in just 90 days—without the pain!

Your P90 program includes:
10 WORKOUTS IN 3 PROGRESSIVE PHASES
PHASE A — Shapes the foundation:
  • Sculpt A (28 min.): Gets your body ready to get strong
  • Sweat A (25 min.): Melts that fat that's been holding you back
  • Ab Ripper A (8 min.): Adds power and definition to your core

PHASE B — Overpowers your limits:
  • Sculpt B (31 min.): Builds endurance and lean-muscle growth
  • Sweat B (32 min.): Cranks the calorie burn even higher
  • Ab Ripper B (14 min.): Carves slimmer, rock-hard abs

PHASE C — Completes the transformation:
  • Sculpt C (42 min.): Defines your body and puts results into overdrive
  • Sweat C (36 min.): Burns fat and tests endurance like never before
  • Ab Ripper C (15 min.): Puts the final touches on your lean, sexy six-pack

BONUS WORKOUT:
  • Saturday Special (25 min.): A superefficient, high-velocity sweat-fest that will help you get your weekend workout done—and done right—in a hurry

PLUS 3 POWERFUL BONUS TOOLS:
  • Simple Kitchen Nutrition Guide. No complicated shopping lists. No calorie counting. Just everything you'll need to put together 90 days of healthy meals you'll love to eat.
  • 4-Step Power Plan. Do these four things on Day One, and you'lldramatically increase your chances of success. Think of them as Tony's Golden Rules for getting AMAZING results.
  • "How to Hit It" Tutorial. Get ready for a private introduction to P90 with Tony himself—including insider workout tips he usually only shares with his celebrity clients!

AND MORE...4 FREE GIFTS:
  • GIFT #1: Pro-Grade Resistance Band. Forget buying weights! You won't believe all the ways Tony sculpts your body by adding this easy-to-carry tool to your moves. Looks simple...but it's pure workout power!**
  • GIFT #2: 6-Day Shred. Want REAL results in a hurry? You won't have to wait long with this FREE Bonus Gift. See why we call it the Fastest Body Transformation Ever!
  • GIFT #3: 90-Day Workout Calendar. The secret behind P90 isn't just the workouts—it's doing them in the right order. Cross off every day as you get closer to the body you really want.
  • GIFT #4: 24/7 Online Support. Imagine having a whole team of fitness experts available through your phone or tablet. Hit them up for answers or fitness tips...even join in on Tony's live chats!

AN ADDITIONAL FREE WORKOUT
  • P90X3® Dynamix. It's Tony's secret weapon for helping you increase your range of motion, flexibility, and stabilization—all vital for maximizing your total-body fitness results. A $19.95 value—FREE when you order P90 through your Coach or Team Beachbody®.

AND A 30-DAY MONEY-BACK GUARANTEE:
Tony's so sure you'll get visible results with P90, he's giving you a 30-day money-back guarantee. If you're not completely satisfied for any reason, simply call Customer Service for a Return Authorization number, and return it within 30 days, and he'll give you a full refund of the purchase price, less shipping and handling, no questions asked.

Consult your physician and follow all safety instructions before beginning this or any exercise program.
*Free shipping to U.S. only.
**Resistance band contains natural rubber latex, which may cause severe allergic reactions.
© 2014 Beachbody, LLC. All rights reserved.

Saturday, October 4, 2014

Almond Joy Shakeology

Halloween and all that candy is approaching...so glad to have a few yummy recipes up my sleeve. Here is a candy-inspired one!

Monday, September 15, 2014

Clean Eating Pumpkin Pie Ice Cream

Clean Eating Pumpkin Pie Ice Cream

I was super excited to run across this recipe! I love any kind of treat that doesn't have dairy in it (due to allergies). This is healthy for you, but probably won't be once I eat the whole container of it!! :) I love fall and pumpkin-flavored goodies!

Monday, September 8, 2014

21 Day Fix

YES, YES, YES! The 21 Day Fix truly does live up to the hype. It is such a simple concept, but this takes all the guesswork and counting calories out of the eating plan. It will truly change how you think about eating and portion sizes, even of healthy food. Here are pictures for two days of breakfast, lunch and 2 snacks. Look at all that food!




The program guide tells you exactly how many of each container to eat each day and you plan from there!
The workouts are all around 30 minutes and are fun! They are easy to follow and there is a modifier for all moves to help lower intensity if you need it. There are 7 different workouts to follow. They are Total Body Cardio Fix, Upper Fix, Lower Fix, Pilates, Cardio Fix, Dirty 30 and Yoga Fix.


I have seen such great results personally with this program. I lost 6 pounds and several inches doing this program. I have seen my challengers lose anywhere from 6-15 pounds. The up to 15 pounds in 21 days is FOR REAL!

 Here is a great video to learn more.



Contact me at allie.luden@gmail.com for more information.

My Beachbody Transformation

Now I do not have some crazy, awesome story that I lost 100 pounds and ran a marathon, but I can imagine that I would feel the same way as I do now!
THE DREADED PREGNANCY WEIGHT (that lasted way too long)
I had always been fit, active, thin and truly had the perfect body. Then I got pregnant for the first time in 2005. I gained 46 pounds. I seriously was so clueless that I couldn't just eat whatever I wanted. I was SHOCKED when after I had my son that my stomach still looked 7 months pregnant. I just couldn't believe what had happened. I ended up losing about 25 pounds when at 5 months of age, SURPRISE! I found out I was pregnant again. I did so much better with this pregnancy, but still had a lot of weight to lose. Over the next few years, I would go down and up, but always stayed about 15 pounds heavier than my pre-pregnancy weight. Then, of course, I got pregnant with number 3. It was a horribly rough, sick pregnancy and I gained close to 50 pounds. I tried over the next 3 years to lose weight with some success.
THE SICKNESS
In 2012, I went back to work. I ended up being in a classroom that had mold in it. I have never been so sick in my life. I was so so sick all the time. Sinus infections, episodes of vomiting violently, being dizzy/faint, etc. I went down to 125 pounds, but I was sick. I was barely eating, could hardly exercise and when I did I felt terrible.
THE RECOVERY
During the summer, I went to see a Naturopath doctor and was finally on the way to feeling better. I transferred schools and was in a different classroom and felt so much better. The bad news was with feeling better the weight came creeping back on.
THE WEIGHT GAIN
I wasn't feeling sick and ate whatever I wanted. I had a check up at the doctor in December of 2013. I weighed 140 pounds and had high cholesterol. Even though I didn't feel sick anymore, I felt terrible. I was so tired all the time. I was trying to buy clothes to conceal my belly. I felt like I had to make it a point that I was not trying to get pregnant and that I was not pregnant, so that no one would "guess" that I was.
TIME TO TAKE ACTION
I had lots of things before, but what I truly lacked was accountability. I signed up as a Beachbody Coach and joined a challenge group for T25 that started January 6. I stuck with it because I had other people that were doing it too! From there I did the 21 Day Fix program and then finally P90X3. The results took until August 26. It didn't happen overnight. There were times when I threw in the towel, ate terribly for days, but I got back on the saddle and kept going. At the end of those programs I weighed 119 pounds. 5 pounds away from my pre-pregnancy weight in 2005! The most important thing is I am healthy and strong! I have energy and I actually LIKE to buy clothes now because I can just choose what I like, not what is most concealing to my problem areas.

I couldn't even find a picture of me at my heaviest. I did NOT want to be in any pictures. My kids will think for years that I wasn't even there based on the pictures, which is SO sad. I now jump in the pictures and feel good knowing that I am a good example for all three of my kids!


Do you wish that you could do it? YOU CAN. Email me at allie.luden@gmail.com to start your journey.

Tuesday, August 26, 2014

So you ordered Shakeology...now what???

Some tips for starting off with Shakeology


Shakeology. 
I know for me, I royally screwed up the first few of them!

Watch this video and really embrace the importance of making sure you drink it every day! It’s crazy the amount of nutrition you get and the impact it is going to have on your health too!

My tips: Don't use just 8 oz of liquid unless you like it thicker.
I use at least 12 to 14 oz.
Almond milk and make sure its unsweetened.
Cut it with water
ice
1/2 banana for smoothness
Almond butter or all natural pb give it a smooth creamy texture and blend!!!
If you have tummy troubles due to the change in diet increase in fiber make sure you are drinking plenty of water and possibly do 3/4 scoop until your body gets adjusted! It's normal to experience changes; it will stop after 2 weeks!

Shakeology Video



Why Shakeology?

Why Shakeology???

I get this question A LOT.  



http://myshakeology.com/MelissaVBeck

When you talk to me about your journey, you will hear me talk a lot about SHAKEOLOGY!! WHY?!?! Because it is BY FAR, "the healthiest meal of the day!" No, not because I am a coach and sell it, because I have been hooked way before I even became a beach body coach! It is because out of any other product of meal replacement shakes or post meal shakes I have used in the past, NO other shake has
the nutrients of shakeology, nor do they actually lower your blood pressure, 
cholesterol, help improve the way your digestive system functions, or give you the energy that SHAKEOLOGY does! Yes, you heard me right!! People have literally gotten their medications reduced, and even been taken off of their medications because these shakes are that effective!! That is some amazing results.

http://myshakeology.com/MelissaVBeck

Now I want to talk about the excuse many people use when they are debating on purchasing it... it cost too much money... well to be honest, I used to use that as an excuse! I had paid money for beachbody programs already, I had lots of other expenses with three kids and the list goes on. So I decided to try it and I figured, you know what, SHAKEOLOGY has a bottom of the bad guarantee. If I do not like it in 30 days, I'm getting my money back.. After my 30 days, I was completely IN LOVE!!! Sorry if you guys are using the whey protein by GNC, Jillian Michaels, any weight watchers protein, slim fast, etc., they do NOT compare!!
If you want to compare cost wise, yes it does cost slightly more, BUT think about the ingredients and nutrition you get out of it before you turn your head. SHAKEOLOGY includes 1 shot of wheat grass.. did you know if you go buy a shot of wheat grass, you're already at $4?? Did I also mention, you get your daily serving of fruits AND veggies all in one serving?! Getting your veggies in is so hard for some people (I'm one of these people) because to be honest, they do not taste as good as junk food. But you need to think about how healthy it is and what they do for your body!
You no longer need to spend the extra money on multivitamins... do you know why??!! You get it all in ONE SHAKE!! You drink these shakes, improve your health,
guess what?!? You can also stop spending any extra money on medications!! Hmm I'm pretty sure with what I have just said alone, your cost of SHAKEOLOGY is now not that costly.

http://myshakeology.com/MelissaVBeck

Now lets talk about this meal to other meals you may purchase... Please, if you eat at fast food restaraunts, lose the excuse of the cost, because you lost!!! Go to the drive through at any other restaraunt and buy a meal.... you will pay MORE than you would a shake, plus you do not get the nutrition, although you will get more calories!!! So you make the choice...How important is your nutrition and health?!?
http://myshakeology.com/MelissaVBeck


 Want to order some and see what they hype is about? Head over to www.shakeology.com/allieluden. What do you have to lose??

Shakeology-The Healthiest Meal of the Day



Shakeology- Healthiest Meal of The Day



Shakeology is a meal replacement shake not just a protein shake.It actually is the equivalent of 6 salads in one meal.It has the proper carb to protein ratio that your food should have to keep you full for at least 2 1/2 to 3 hours.It also helps to curb my sweet tooth, is quick and convenient, helps give me a natural burst of energy, and a bonus I lose weight.I like the fact that it's one meal that I do not have to think about!Chocolate is by far my favorite.You can replace any meal with a shake.It's all natural and nothing processed.You can literally go to the grocery story and buy every ingredient in the shakeology!! :)







My Favorite Shakeology Recipe!


www.shakeology.com/allieluden



Sunday, August 17, 2014

Grocery Store Tips

Here are some tips for the grocery store.

1. Shop the perimeter. You should stick to the outer walls of the store and mostly avoid the middle aisles. If you think about how grocery stores are set up, this makes perfect sense. All the fresh fruits, vegetables and meats are kept on the outer walls. So make a plan to shop the perimeter first and then work your way through the center aisles. Your cart should be almost full, so you shouldn't need much.

2. When shopping the middle aisles, choose carefully. There are so many food choices in these aisles and some aisles you don't even need to go down, so skip that aisle!

3. In the frozen foods section, stay AWAY from anything that says one step, heat and serve or ready to go meal in a box!

4.Read the nutrition labels and ingredients list. If you can't pronounce some of the ingredients or if they look like they belong in a science lab, put it back on the shelf!

5. When buying canned foods, look for low sodium versions, such as salmon or tuna packed in water, and no extra sugar.













Sunday, August 10, 2014

August Promos!!!

There are 4, yep 4, August promos!! These are huge! T25, 10 minute trainer, Brazil Butt Lift and Body Beast all have special pricing just for the month of August. Want more details? Email me at allie.luden@gmail.com or on Facebook. Want to order or get a closer look at the programs? Check out www.teambeachbody.com/allieluden


Monday, July 21, 2014

Chocolate Vegan Shakeology

I have recently switched to getting Chocolate and Tropical Strawberry every other month. These are both Vegan flavors of Shakeology. I have been branching out....just every now and then...and trying some cool concoctions. Usually I am just a "plain jane" and like my Shakeology that way, but some I have found really taste like a cheat dessert! I love this one...it is so good!

Skinny Peppermint Patty Shake
1 packet of Vegan Chocolate Shakeology
5 squares of unsweetened chocolate ( I used the Enjoy Life (dairy, soy and peanut free!)
2 Tbsp. of coconut oil
12 oz. unsweetened almond milk
1/4 c. shredded coconut
4 tsp. organic mint extract
1 very ripe banana
ice cubes (I used a handful)


Blend and ENJOY!


So what is the deal on CARBS anyway?

If you have even been paying the slightest attention the past several years, you know that CARBS is that word that has become dirty is some people's minds. A lot of people blame too many carbohydrates on weight gain and think that having a low carbohydrate or no carbohydrate diet is the way to go. The thing is, it is not really that simple. Carbohydrates are everywhere and not just in bread products that we typically think of. I still feel like a balanced approach to eating is one that is best. All carbs are not bad, but some are clearly superior to others. When eating carbohydrates, you want to eat complex carbohydrates. These include things like green vegetables, fruits, and whole grain breads. I found this great chart on http://backonpointe.tumblr.com/ that really breaks down the good versus the bad. She has some other great information there too.


There is always lots of information out there, but I feel like if you stick to healthy, clean ingredients you really can't go wrong. 

Sunday, July 6, 2014

Calorie Burn For Different Activities

I always love looking at these kinds of charts. It is so interesting to me what the caloric burn of certain activities are. Sometimes you really have to think about how much you would have to burn to make up for a treat or an overindulgence...yikes! This chart shows the activity for 30 minutes and based on weight. Check it out!










Wednesday, June 25, 2014

Sweet & Crunchy Guacamole

 Sweet & Crunchy Guacamole
I am pretty much obsessed with guacamole and avocados! I just love them! I found this variation and I can't wait to try it out, so I thought I would share with all of you too!

INGREDIENTS
  • 1/4 cup raw unsalted cashews (1 oz)
  • 2 avocados, halved, pitted and peeled
  • 6 oz nonfat plain Greek yogurt
  • 2 tbsp fresh lime juice
  • 1/4 cup chopped fresh cilantro
  • 1/2 tsp sea salt
  • 2 tbsp dried unsweetened cranberries
  • 1/2 cup peeled, pitted and finely diced mango
  • 1/2 cup peeled and finely chopped jicama
  • 2 tbsp dry-roasted unsalted pepitas (pumpkin seeds)
  • SweetCrunchyGuacamole_article


INSTRUCTIONS:
  1. Heat a small skillet (nonstick or not) on medium-low. Add cashews and toast, shaking pan occasionally, until lightly browned, about 7 minutes. Remove from heat and set aside.
  2. In a large bowl, combine avocados and yogurt and mash with a potato masher or fork until nearly smooth. Stir in lime juice, cilantro and salt.
  3. Transfer cashews and cranberries to a cutting board and chop roughly. Add to avocado mixture and stir to combine. Stir in mango, jicama and pepitas. Place plastic wrap directly over surface and refrigerate until needed, for up to 3 or 4 days.
Nutrients per 1/4-cup serving: Calories: 107, Total Fat: 7 g, Sat. Fat: 1 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 1 g, Carbs: 9 g, Fiber: 3 g, Sugars: 4 g, Protein: 3 g, Sodium: 108 mg, Cholesterol: 0 mg
SERVING TIP:Slice your favorite corn or whole-wheat tortillas into wedges, arrange on a baking sheet and bake at 425°F for 8 to 10 minutes or until crisp. Serve with our Sweet & Crunchy Guacamole!
SEASONAL SWITCH:
During winter months, try using pomegranate seeds in place of dried unsweetened cranberries! The seeds add a similarly satisfying tinge of tartness and a varied texture.


From www.cleaneatingmag.com

Monday, June 23, 2014

3 Day Refresh


So out comes the 3 Day Refresh and you may be wondering what it is all about! It is a 3 day cleanse, but different. What I really like about it, is that it is a cleanse where you are actually eating real food. It is 3 days of specially formulated shakes, easy clean meals and healthy snacks. The best part is that they have been scientifically proven to help you break those bad eating habits, lose weight and detoxify your body resulting in improving how you feel--all without starving! Want to check out more, watch this video: http://bcove.me/ujlefhz0

Here is a look at what comes in the 3 Day Refresh Kit:

The 3-Day Refresh Complete Kit includes:

  • SHAKEOLOGY for breakfast
    SHAKEOLOGY for breakfast
    Packed with potent superfoods, Shakeology starts each day of your Refresh with Your Daily Dose of Dense Nutrition® to help improve and support all your body's vital functions, while also helping to maximize energy and maintain healthy blood sugar levels (available in your choice of 6 flavors, including vegan options—recommended).*
  • VANILLA FRESH shakes for lunch and dinner
    VANILLA FRESH shakes for lunch and dinner
    This patent-pending, delicious, and protein-rich formula helps curb your hunger with more than 20 grams of wholesome plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health, and a patented potato protein extract clinically tested to satisfy your appetite.*
  • FIBER SWEEP drink
    FIBER SWEEP drink
    Gently and naturally eliminates waste from your digestive system with its patent-pending blend of whole ground flax, chia, and psyllium seed husks.* As part of a healthy diet low in saturated fat and cholesterol, Fiber Sweep can help lower cholesterol, support healthy blood sugar levels, and may even reduce the risk of coronary heart disease.*
  • PROGRAM GUIDE
    PROGRAM GUIDE.
    This comprehensive guide walks you through how this program works, what to expect, and how to prepare your shopping list, as well as your body, for the 3-Day Refresh. It also contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.
  • Online Support.
    Online Support.
    Get access to fitness experts, peer support, and extra motivation.


Saturday, June 21, 2014

Cobb Salad

Salads are so easy and convenient. You can make a huge salad and then divvy it up for the week! This Cobb Salad is yummy and sure to fill you up!

Clean-Eating Cobb Salad
The fats in this salad come primarily from the avocados, chicken and olive oil. Yields: 6 servings | Calories: 282 | Total Fat: 24 g | Saturated Fat: 4 g | Trans Fat: 0 g | Previous Points:7 | Points Plus: 8 | Cholesterol: 84 | Carbohydrates: 8 g | Sodium: 437 mg | Dietary Fiber: 4 g | Sugars: 4 g | Protein: 10 g |
Ingredients
  • 6 cups chopped romaine heart lettuce
  • 2 ripe avocados, seeded and peeled, slice into 1" pieces
  • 1 split chicken breast, cooked, skin removed and cubed
  • 2 vine-ripe tomatoes, chopped
  • 2 hard-boiled eggs, peeled and sliced
  • Dressing Ingredients:
  • 1/4 cup red-wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 1 teaspoon honey or maple syrup
  • Kosher or sea salt to taste
  • 1/8 teaspoon black pepper
Directions
Combine salad ingredients in a large bowl. Combine dressing ingredients and drizzle over salad.

Spinach & Bean Burrito Wrap

Here is a yummy and filling lunch to bring to work with you or have at home!

Yields: 6 servings | Serving Size: 1 wrap | Calories: 282 | Total Fat: 5 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 5 | Points Plus: 8 | Cholesterol: 3 | Carbohydrates: 50 g | Sodium: 560 mg | Dietary Fiber: 5 g | Sugars: 3 g | Protein: 13 g |
Ingredients
  • 6 cups baby spinach, loosely packed
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1-1/2 cups cooked brown rice or Mexican Rice, (recipe for Mexican Rice recipe)
  • 1/2 cups chopped romaine heart lettuce
  • 1/2 cup grated cheddar cheese, reduced-fat
  • 1/2 cup salsa (recipe), optional Pico de Gallo
  • 6 tablespoons Greek yogurt, fat-free
  • Kosher or sea salt to taste
  • 6 (8" whole grain) wraps or tortillas
Directions
To warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.
Place spinach in a food processor and pulse until finely chopped, or use a knife to dice leaves. In a large skillet turn to medium-heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.

Evenly distribute spinach and bean mixture in the middle of the wraps (leaving about 2" on one end for folding), add 1/4 cup rice to each wrap, add lettuce, cheese, salsa and Greek yogurt evenly over wraps. Fold wraps over and under on the ends.

Why Should You Join A Challenge Group?


Maybe you have heard about challenge groups or maybe you haven't. A challenge group is a closed Facebook group that anyone that is one of my Beachbody customers can participate in. It is a 60 day group that will focus on working out, clean eating, accountability and motivation. In this blog entry, I want to talk about reasons why joining a challenge group can help you stick to your health and fitness goals AND achieve them. Here are 5 reasons:

1. Again, its 60 days of accountability, not just from me, but from a group of people that are doing exactly what you are!

2. Support, support and more support! Let's face it...starting a fitness journey is not easy and will have its ups and downs, but you are more likely to stick with it with others rallying around you. The end result will be SO worth it.

3. Additional resources for both working out and eating. These things will be shared with you and you can take them with you for the rest of your life!

4. Fitness help-Chances are other people in the group are doing the workout you are doing and you can share in that experience together! Also, who better to get advice for your next workout program?

5. Prizes...yep, that's right. Whenever you log your workout onto The Beachbody Challenge, you become eligible for $500 dollars a day! Who doesn't want that?!


Have you had success off and on? Have you done really well and then not so hot for months after? Chances are it is because you didn't take the necessary steps to make this a lifestyle change. Being healthy and fit is only going to work for you, if it becomes who you are. A challenge group is the perfect way to help transition yourself to this lifestyle with the support of someone who knows how to make that happen for you. If you would like to join one of my next challenge groups email me at allie.luden@gmail.com. 

How Many Calories Should You Be Eating?


We're often asked "How many calories should I be eating?" Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. We know. Here's how to quickly figure out how many calories you should be eating.

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

Highly Active You spend most of your day doing labor intensive work or lifting heavy objects or are doing one of our high intensity programs. Current weight in pounds x 14 = Calories needed to maintain weight.



If you want to lose weight, subtract 500 calories from that number. But, don't go below 1200 calories. See the two examples below:

Scenario 1: A 200 pound person wants to lose weight. They are:
Sedentary: 200 lbs * 12 = 2400. 2400-500 = 1900. They should eat 1900 calories daily.
Moderately Active: 200 lbs * 13 = 2600. 2600-500=2100. They should eat 2100 calories.
Highly Active 200 lbs *14 = 2800. 2800-500=2300. They should eat 2300 calories.

Scenario 2: A 120 pound person wants to lose weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 - 500 = 940. They should eat 1200 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560-500 = 1060. They should eat 1200 calories.
Highly Active 120 lbs x 14 = 1680. 1680-500=1180. They should eat 1200 calories.


If you are trying to gain weight, add 300 calories.
Here's an example of a 120 pound person trying to put on weight. They are:
Sedentary: 120 lbs x 12 = 1440. 1440 + 300 = 1740. They should eat 1740 calories.
Moderately Active: 120 lbs x 13 = 1560. 1560 + 300 = 1860. They should eat 1860 calories.
Highly Active 120 lbs x 14 = 1680. 1680 + 300 = 1980. They should eat 1980 calories.