I am so excited to announce the theme of our November fit club… the Gains + Gratitude Bootcamp Challenge! It will be a 30 Day challenge of our minds + bodies to get GAINS physically and mentally. We have so much to be grateful for! This month, we are going to show gratitude for our bodies by fueling them with delicious eats and moving them each day. Then, we will share gratitude by reflecting on our days and tracking the things we are grateful for, big and small, each day! Here are our theme days to get excited about! 📔 Stronger than Yesterday Mondays! 📔 Eat, Drink and Be Thankful Tuesdays! 📔 Pump Up Wednesdays! 📔 Thankful Thursdays! 📔 Never Have I Ever… Fridays! 📔 Accountability Saturdays! 📔 Gains + Gratitude Sundays! What is a goal you have on your mind? I’d love to share more about my bootcamps, workout access, and nutrition plans to see if working together will help you reach it! Time to talk about gains! Did you know that the most dynamic changes in our body come from our nutrition and not our workouts? Muscle growth and toning happen when you’re consistent with a great program, but working out for 30 minutes a day, alone, won’t get you there. Nutrition does not need to be complicated though! Just by making an effort to eat healthy foods, your body will have the energy it needs to push through that workout and grow and repair your muscles after you put in the work. Here is a challenge to get you started: sub one processed food choice each day with a whole, clean eating option. If you stop for a fast-food lunch each day, pack a bento box of fruits, vegetables, whole carbs, and protein! To build muscle, you’ll need to focus on getting enough high-quality protein in your diet. The daily recommended intake (DRI) for inactive adults is 0.8 grams of protein per kilogram of bodyweight. (Try a DRI calculator out if you don’t feel like doing math!) But once you add exercise into the mix, protein requirements go up. High-protein foods include chicken, turkey, eggs, cheese, and yogurt. If you’re vegetarian or vegan, you can build muscle with the help of plenty of tasty and versatile plant-based protein options from nuts and seeds to legumes and soy products like tofu and tempeh. How can you add more protein to your meal plan today? Make a substitute this week that cuts the processed foods and increases your protein intake! It’s a cold, cozy morning in late fall and your house is filled with a warm aroma of spices. Cinnamon, coconut sugar, sweet, fresh dough… fresh cinnamon roll muffins are ready in the oven!
These are gluten-free and made from clean ingredients that will fill you up without leaving you full of guilt. Here are our Cinnamon Roll Muffins! INGREDIENTS FOR MUFFINS: ½ cup coconut sugar ½ cup unsweetened coconut milk beverage 1⁄3 cup pure maple syrup ¼ cup ghee, melted 1 large egg 1 tsp. ground cinnamon 1 tsp. pure vanilla extract 1½ cups gluten-free all-purpose flour ½ cup almond flour 1½ tsp. baking powder, gluten-free ½ tsp. sea salt (or Himalayan salt) FOR ICING: 3 Tbsp. + 1 tsp. reduced-fat sour cream 3 Tbsp. + 1 tsp. powdered sugar INSTRUCTIONS 1. Preheat the oven to 350° F. 2. Line a twelve-cup muffin pan with muffin liners and lightly coat with spray. Set aside. 3. To make muffins, place sugar, coconut milk, maple syrup, ghee, egg, cinnamon, and extract in a blender; cover. Blend until smooth. Set aside. 4. Combine flour, almond flour, baking powder, and salt in a medium bowl; mix well. 5. Add flour mixture to the blender; cover. Blend until a smooth batter forms, scraping sides of the blender with a rubber spatula as needed. 6. Evenly divide batter among prepared muffin cups. 7. Bake for 18 to 20 minutes, rotating the pan after 10 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool completely before topping with icing. 8. While muffins are baking, make the icing. Combine sour cream and powdered sugar in a small bowl; whisk to blend. Refrigerate until muffins are cool. Top each with 1 tsp. icing. Serves 10 (about 1 muffin per serving)
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We are thrilled to share that BODi is now available!
To celebrate the BODi launch, we are planning a very special “Premiere Week” from November 1st–5th. BODi will be the place to be during Premiere Week as we will feature dual-led workouts with Super Trainers, have star-studded BODcasts, themed classes, daily Beachbody Bike giveaways, and more! BODi LAUNCH DETAILS:
Welcome to October and our Fired Up Fit Club! We are talking BIG goals and how to reach them, reverse engineering our goals with daily check-ins to keep us focused! But it’s not the destination, it’s the journey - and this month’s journey is going to be GREAT: over 75 workout programs to choose from, two nutrition plans to follow and a community of supporters to cheer you on along the way! Here are some things to look forward to this month! 🔥 Mondays are for sharing successes and goal-setting tips! 🔥 Tuesdays are for slow cooker recipes to keep your meal prep simple, healthy, and HOT! 🔥 Wednesdays we are Sounding the Alarm and celebrating one another! 🔥 On Thursdays we are going to talk about mental health and stressors, and assess how we are doing! 🔥 Fridays are for pep talks + inspiring each other to take our healthy habits into the weekend! 🔥 On Saturdays, we will Shake It Up and share our favorite superfood shake recipes! 🔥 ...and SUNDAYS, we are highlighting foam rolling with a Stop, Drop and Roll day! What goal have you been trying to reach but just haven’t yet? Where could you use more support in your health or wellness? I have the info ready to share + a spot just waiting for you! Happy fall, y’all! Whenever I am feeling MEH or not excited about my day, there is one personal development powerhouse I can turn to - Mel Robbins! For me, I always thought my lack of success was because of a lack of motivation. But listening to Mel, and improving my routine + habits each day from this incredible community, helped me realize that motivation is not “the thing”. Get fired up with Mel and listen to this quick clip of her explaining why motivation is not going to be enough to get us to our goals! https://youtu.be/_BNDdamTDak What’s one takeaway you have from her speech? I’d love to chat more about what inspires you when motivation just isn’t cutting it! Time to shake up a cake flavor favorite - Red Velvet! Yum!
Deep chocolatey flavor, with a gorgeous red color, we love a piece of Red Velvet cake! In smaller form, a red velvet cake pop with a cream cheese frosting - yes, please! We will always support a good treat (no “NO FOOD” here), but we would love to give you a Red Velvet superfood recipe to fix your cravings when a daily piece of red velvet cake just doesn’t meet your #GOALS. This decadent Red Velvet Smoothie featuring our creamy, chocolate superfood mix gets its classic crimson hue from a surprising ingredient. It’s gorgeous + delicious! Would you give this a try? Red Velvet Chocolate Shakeology INGREDIENTS 1 cup unsweetened almond milk 1 cup ice 1 scoop Chocolate Shakeology 1 medium cooked beet, peeled, cooled, coarsely chopped 1 Tbsp. mascarpone cheese ½ tsp. balsamic vinegar INSTRUCTIONS Place almond milk, ice, Shakeology, beet, cheese, and vinegar in blender; cover. Blend until smooth. What is BODi™?BODi is a premium-level membership of Beachbody On Demand® that streams interactive live and on-demand studio classes right into your home every day. You’ll find classes for all fitness levels, from indoor cycling to barre, cardio, HIIT, core, strength, bootcamp, yoga, Pilates, meditation, and more. With new content daily at the highest production value, plus motivating trainers, BODi creates a fitness space you’ll want to return to again and again. Every BODi class is designed and led by one of our world-famous Super Trainers or a certified fitness expert, so you know you’ll always get a great workout. And because music is such a powerful motivator, BODi keeps you sweating to original hit music by your favorite artists so you can push your workout to the next level. To elevate the experience even further, you can also work out live with your friends and BODgroup—and see each other on-screen in real time—by joining the BODcast™. You get the energy and community of the best live class experience from the convenience of your home. Your BODi membership also gives you access to the 2B Mindset® and Portion Fix® nutrition programs. Plus, you’ll get new recipes and meal plans every month, and ongoing nutrition support, expert advice, and content you won’t find anywhere else. What types of live and on-demand classes are available on BODi?What languages are BODi classes available in?Most classes are available with English audio. Spanish and French audio content will grow over time. All classes have English, Spanish, and French subtitles. How is BODi different from Beachbody On Demand?What is the BODcast?The BODcast lets up to 75 people in each live class share their own video feed in real time. You’ll be able to see yourself and others on-screen, and you may even get shout-outs, corrections, and cues from your trainer. It’s a fun way to tap into the energy of group exercise and immerse yourself in the experience. Because each BODcast is limited to 75 people, you’ll need to register for a spot in advance. Don’t want to be featured on-screen? You can still join a live workout if you are not in the BODcast. There is only a limit to the number of people who can participate in the BODcast, but no limit to the number of people who can attend a live class off-screen. Take a look at me on the BODcast!! Ahhhh!!! What trainers are featured on BODi?BODi classes are led by your favorite Beachbody® Super Trainers and top certified instructors and experts: • Amoila Cesar • Autumn Calabrese • Elise Joan • Idalis Velazquez • Ilana Muhlstein, R.D. • Jennifer Jacobs • Jericho McMatthews • Joel Freeman • Megan Davies • Shaun T • Abraham Hernandez • Briana Masson • Chelsea Hill • Bee Bosnak • Eric Thomson • Jared Sklar • Jenn Padilla • Jenny Jaucian • Lacee Green • Lee Jimenez • Lindsay Sudell • Monique Bell • Taliah Mekki • Vytas Baskauskas • What nutrition content is available on BODi?BODi gives you access to the 2B Mindset and Portion Fix nutrition programs. You also get access to new recipes and meal plans every month, cooking videos, plus ongoing nutrition support and a community so you can stay on-track and reach your goals. How do I access BODi?You must have a Beachbody On Demand membership to purchase BODi. Stream BODi on your favorite devices:
Let's Get FIT this Fall!Welcome to September and our Fit for Fall Virtual Fit Club! We are taking it back to basics this month: fitness, nutrition, and taking time to get FIT, inside and out! You are invited to be a part of an online community where daily physical activity, whole, clean eating, and supportive, positive energy is the GOAL! Let’s see what we’re doing each day! 💪 Mondays are for building our Fit Fall Mindset! Gratitude journaling, setting an intentional schedule, taking time to learn + grow each day, all those mindfulness things we need! 💪 Tuesdays are for coming TOGETHER, as a community and lifting each other up with connection prompts + and team challenges! 💪 Wednesdays are for Wellness and sharing our best wellness tips for the fall season! 💪 On Thursdays, we are going Back to School for Top Marks! Look for fun quizzes and challenges to get your highest score! 💪 Fridays are for Fall Food Favorites! Our healthiest fall recipes, including tons of options that follow our nutrition plans! 💪 On Saturdays, we will step it up! Sitting is the new smoking, so we are going to challenge each other to get our steps in! 💪 Finally, Sundays will be for self-care, slowing down as we reflect on the past week and plan for a new one! How are you feeling about your fitness right now? Could a 30 Day Fit Girl/Fit Fall Challenge be exactly what you need? I have the info ready to share + a spot just waiting for you! Walking is an incredible first step to a healthier lifestyle. It is an easy and effective way to increase daily activity levels and add additional calorie burn to your weight-loss journey! Outside of scale goals, if you are walking and moving, you’re not sitting or standing - which is a win! A study found that walking regularly can help you hit two important goals — shed fat and keep it off in the long term. With a proper diet, walking can help you shed pounds faster than dieting alone, increase your mobility, and prime your body daily to avoid any injury from a sedentary lifestyle. The study suggested shooting for at least 10,000 steps a day, which is equivalent to about 2 hours of walking. Now, walking for 2 hours a day is not something we are suggesting, but how can you chunk that 2 hours time into your day? - Can you park farther away at the grocery store for an extra 5-minute walk in and out? - Are there steps you can take instead of using an elevator? - Is your lunch on-the-go, so you can eat while you walk? The minutes and steps will add up! Remember, you may not hit your goal on Day 1, but the first step is the most important. Did you get in your steps today?! Nothing fits a fall side dish better than this Cauliflower Rice and Broccoli Gratin! Traditionally, this side features rice and a cheese sauce that would definitely be a treat. But, some easy veggie swaps make this a dish you can weave into your meal plan, always.
INGREDIENTS ● Nonstick cooking spray ● ¾ cup raw cashews ● ¼ cup + 3 Tbsp. nutritional yeast, divided use ● ¾ tsp. sea salt (or Himalayan salt), divided use ● ¼ tsp. garlic powder ● 1 medium cauliflower, cut into bite-sized pieces (or 3 cups cauliflower rice) ● 2 Tbsp. olive oil, divided use ● 4 cloves garlic, finely chopped ● ¼ cup gluten-free arrowroot ● 2 cups unsweetened almond milk ● ½ tsp. ground black pepper, divided use ● 2 cups cooked broccoli, coarsely chopped ● 2 Tbsp. parsley, finely chopped (for garnish; optional) INSTRUCTIONS
Where have you added cauliflower rice into your meal planning? It is SO versatile, I’d love to hear how you’re using it! Welcome to August and our All About Abundance Virtual Fit Club! We are talking ABUNDANCE this month. What does abundance mean? The first definition of it says, “a very large quantity of something” which is the interpretation we may all have. But, if you dig a little deeper, the third definition of the word says, “plentifulness of the good things of life”. THAT is the definition we are going to work through for the next 31 days in my online health and wellness community. Let’s break it down to see what we will be doing each day! 🧠 Growth Money Mindset - Instead of thinking about what we have as a solid, lump sum, we are going to talk about money as constant changing and learn some tips about a positive money mindset to support our health and wellness journey! 🧠 Test the Waters Tuesday - We are trying new things, breaking out of comfort zones and discussing our fears and new found confidence! 🧠 Wealth Wednesday - What is wealth outside of finances? Let’s discuss wealth as a mindset and practice gratitude each week! 🧠 Get Your Greens Thursday - We will share a clean, green recipe to try! 🧠 Pay It Forward Friday - These days will be about kindness, acts of kindness and paying it forward! 🧠 Small Win Saturday - Small wins create BIG things, so let’s find those small wins each week! 🧠 Shout It Out Sunday - Let’s celebrate and compliment our community at the end of every week with some Shout Outs! Plus your daily workout check in, logging your meals and support from us every step of the way! I am here for any questions you have and am so excited to squeeze the most out of our month together! Where are you feeling wealthy in your life? It may not be financial, but living in a place of gratitude will allow you to find wealth in places you wouldn’t expect. Today we are going to talk about journaling and the positive experience it can have over your life. At the end of every day, try recalling a positive experience from that day and journal about it for two minutes. Your brain will relive the moment with you and reinforce the positivity you felt in that moment over and over again. Talk about wealth! Reflect on your day and find one positive moment. Write all the details of the moment, going through your senses: What did you see, hear, smell, touch, taste or feel in that moment? If you feel comfortable, share your journal entry with us here! This homemade Mint Chocolate Chip Ice Cream gets the green color from a top-secret ingredient (ok, I’m going to let you in on it). It’s a healthy treat and a great way to get some greens in 😉
This recipe makes 2 servings. Ingredients - 1 medium banana, cut into chunks - ¼ cup canned lite coconut milk - ¾ cup fresh spinach - ½ tsp pure vanilla extract - ¼ tsp pure peppermint extract - ¼ cup mini chocolate chips Instructions 1. Place the banana in a plastic bag and freeze for 4 hours (or until it’s completely frozen). 2. Place coconut milk and spinach in the blender; cover and blend until smooth. 3. Add the frozen banana and extracts. Blend until smooth. 4. Add chocolate chips and mix well with a spoon or spatula. 5. Pour into a freezer-safe container and freeze until set. 645 is all about making the commitment to reach your peak! What is 645?You can check out a little about the program here: https://vimeo.com/535327029 The image below goes over all the details and I will cover them below! Basics🏋️♀️645 is a combination of strength training, cardio, and mobility work using functional, powerful moves that will target your entire body and still leave you feeling invigorated, energized, and ready for anything. 🏋️♀️6 days a week, 45 minutes a day, for 13 weeks 🏋️♀️Amoila Cesar is back to motivate you the same way he does some of the world’s best athletes to get your best workout, every day. 🏋️♀️By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move. 🏋️♀️You'll need a set of our new Power Loops as well as light, medium, and heavy weights. A mat is optional. Who is Amoila?Amoila, the creator of 645, is one of the world’s top Celebrity Strength Conditioning Coaches and BB super trainers. He has led millions worldwide on their fitness journey, pushing people beyond what they thought possible and changing lives. From Professional Athletes, A-list celebrities and CEO’s to mothers, entrepreneurs and more, Amoila has been the driving force, inspiring people to reach new limits and become the best versions of themselves. You’re going to love his motivational, inclusive style and I swear, it feels like you’re training with him in his gym 💪 He has previously created 2 intense full-body fitness programs - 6 Weeks of THE WORK and 4 Weeks of THE PREP. When Can I Start?🗓️July 6th: Coaches and discount / VIP coaches can purchase! 🗓️July 19th: Customers can purchase 🗓️August 9th: Our official 645 group starts! What does it mean to be a coach or VIP customer? There are NO purchase or sales requirements for this option- you never have to coach anyone but yourself! This option just allows you to purchase earlier and get 25% off future orders! You can cancel anytime! What equipment do I need?✨ You'll need a set of our new Power Loops as well as light, medium, and heavy weights. A mat is optional. What is the nutrition plan like?All 645 Challenge and Completion Packs include BOTH UPF and 2B Mindset - our premium nutrition plans, so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing! What support will I have?I cannot wait to start this test group with you! 645 is about building a foundation for the rest of your life! My groups are on our own app, so you don’t get distracted by social media - plus you can track your workouts and progress right in the app! Each week I will upload new meal plans and each day we will check in with each other, motivate and inspire! It is a great place to answer questions, brainstorm and just enjoy the community! What packages are there?For New Customers: For Existing BOD customers: And, of course, my favorite add ons... Ready to reach your PEAK? Fill out the order form and I will hold your spot in the group! Cannot wait!
Introducing BODi – Fall 2021
Introducing Beachbody On Demand Interactive – the most exciting innovation in live-streaming fitness THAT BRINGS THE ENERGY OF GROUP EXERCISE EXPERIENCE TO YOUR HOME! Beachbody On Demand's brand-new premium-level service called BODi (pronounced “BODY”) is coming fall 2021. BODi’s state-of-the-art streaming platform turns your living room into the world’s most exciting and interactive home gym with the best team of instructors in the business, anchored by Beachbody’s Super Trainers. As a BODi member, you’ll have access to hundreds of live and on-demand studio classes designed for every fitness level — cycling workouts, cardio/HIIT, strength training, barre, Pilates, yoga, and more. Each is individually designed, and is accompanied by original hit tracks from your favorite artists to keep you moving to the beat. Stay tuned for more information about BODi coming soon!
Get ready for Cookies & Creamy Shakeology!
We have a brand new PERMANENT Shakeology flavor and I am so excited! We have launched different seasonal options in the past, but this is the first new permanent flavor in a long time!
Quick Facts: ? Vegan (meaning its dairy free!) ? Gluten Free - we reformulated our vegan blend so it is now gluten free! SO excited to be able to say this! ? And FULL of probiotics! We have doubled the amount from previous flavors ? ? Available on autoship in a 30 serving bag or 24 serving packets ? Launching June 22nd! Want on my VIP list? I for sure will let my newsletter subscribers know when it is available, but if you want to be the FIRST to know when this flavor is available and the BEST deals on it, make sure to fill out this quick form! As soon as I heard, I started brainstorming ways to use this new flavor and there are so many good ones! AND I whipped up a recipe PDF - feel free to use chocolate or vanilla in the place of Cookies & Creamy until you can get your hands on it! New Program Alert: 645!
Mark your calendars! Super Trainer Amoila Cesar’s newest program – 645 – is dropping in the next couple of weeks!!!
Get ready for the commitment that changes everything. 6 days a week, 45 minutes a day, for 13 weeks. 645 combines strength training, cardio, and mobility work using functional, powerful moves that will target your entire body, and still leave you feeling invigorated and energized. The Coach-Exclusive Window starts July 6. Then offers go on sale for everyone and VIP Early Access begins on July 19. Ready to reach your peak in 13 weeks? If you have been following along on Instagram, you have seen some sneak peeks of our next program and how much FUN it is! (And if we’re not connected there - follow me here: @meredithmperry.) This just might be the MOST fun I have ever had working out… Some of my highlights: 🌟 Short workouts. There is not much I dread more than knowing my workout will be an hour long. These workouts are about 30 minutes! 🌟 So. Much. Fun! Those 30 minutes? They FLY by because I am smiling the whole time - but still torching calories! 🌟 Not much equipment! Just some dumbbells - and if you don’t have those, you can modify! Perfect for summer travel. 🌟 No floor work! No getting up and down off the ground and no abs on the ground! Great for pregnancy, postpartum, those with limited mobility and outside workouts! 🌟 Cameo! A little dancer at the bottom of the screen that shows us what is coming up - makes it so easy! Ok! Those are just a few of my favorite things and I haven’t even truly started yet! Ready to find some joy this summer? Let’s focus on making healthy choices, fueling your body, and feeling amazing! I would love to partner with you this summer! 🙌Make it Happen May Bootcamp 🙌 This month is all about being intentional! How can we set goals, plan our days most efficiently, and make time to find the joy in our life? We will go over all of those topics and more in the next 30 days and I am so happy you are here to make it happen with us! Here’s what you can expect: 🙌 Mondays are for living to our full potential. 🙌 On Tuesdays, we will share a weekly challenge to try something new! 🙌 Wednesdays are for water, and all the tips to get the hydration we need to grow. 🙌 On Thursday, we talk positivity and growth! 🙌 Fridays are for food, food, SOULFUL food! 🙌 Summer Strong Saturdays will go over workout benefits. 🙌 And finally, Sundays! Sharing the bright and gloomy moments of our week and reflecting on how we grew through them all! So often, working out is advertised as a means to an end - weight loss. Get that “beach body”, fit into your summer clothes, shed the winter 15… but working out has benefits much deeper and more valuable than losing pounds. This month is about finding that deeper, more concrete purpose in your life and making your best self happen (maybe finding that summer bod along the way!) I am an open book for any questions you have and am so excited to chat more! We don’t reach our goals and suddenly, we have our best life and don’t have to do any more work. It’s a constant process… but how do we stay focused on making it happen? How can we make sure we don’t become bored or stagnant in what we know and do? Maybe you used to LOVE school as a kid; maybe thinking about 3rd Grade gives you anxiety, decades later. But being a learner has its rewards and is definitely something we should aim for in one aspect of our lives or another! Lifelong Learning is a life skill that has SO many benefits! First, learning boosts our confidence and self-esteem in trying and doing new things! This makes us less against change and more successful in adapting when change happens. Reading books, listening to podcasts or public talks, going to conferences… these activities help us achieve a more satisfying existence and can challenge our own ideas along the way! Lastly, learning can be FUN! Check out the podcast “Kwik Brain” with Jim Kwik on Spotify, Apple Podcast or wherever you like to soak up new content! Jim’s shows are usually 20 minutes a day and focus on brain development, asking questions and learning something new each day. Perfect! Birthday cake - the food that can put an instant smile on your face, you know? But what if you could take this feel-good food and turn it into a superfood shake - birthday cake for breakfast, yes please!
Ingredients - 1 cup water - 1 cup ice - 1 scoop Vanilla Superfood Blend (whey or vegan; I use Vegan Vanilla Shakeology!) - ¾ cup reduced-fat plain Greek yogurt - 2 tbsp whole-grain graham cracker crumbs - ½ tsp pure almond extract - ½ tsp pure butter extract (optional) - ½ tsp edible plant-based sprinkles Instructions 1. Place water, ice, superfood blend, yogurt, graham crackers, almond extract, and butter extract in the blender; cover and blend until smooth. 2. Pour into a serving glass + garnish with sprinkles for those celebratory vibes! This recipe makes 1 serving. |
AuthorJust a wife, mom and teacher sharing her fitness journey with the world! Archives
December 2023
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