Week 1 P90X plan

I hope you all had a wonderful memorial day weekend. Mine was very relaxing and full of remembering what the day is all about. Since it was raining in Kansas we spent a lot of time inside relaxing! But then Monday and today came and I had to kick my butt in gear with starting my first round of P90X! Each week I am going to post my workout schedule for the week. So this is my week 1 P90X plan!

 

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I am also training for some races while doing this program. Particularly I am gearing up to run the Fall Prairie Fire Half Marathon in Wichita, KS in October. Therefore, I have created a hybrid training schedule with P90X and running! Hope you enjoy! As far as the mileage goes for the running plan I am slowly getting back into running and increasing my base. If you are able to do more then go for it! This is just where I am currently.

 

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I have opted to do my “long run” on Saturdays instead of KenpoX. I just feel like it would be too much cardio, especially once I get into the 6-11 mile long runs. Again, modify this for how it fits into your goals! Or just do the straight P90X schedule and skip the running all together!

 

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Healthy Poppyseed Chicken Casserole

Oh my goodness you guys! This is so tasty! I’m always looking for good, healthy, chicken casseroles that are freezer friendly! If you have been following me at all on instagram or on here you know I like to do a little bit of meal prep on the weekend (like one recipe) to divide up and put in the freezer to add to the stock pile for lunches for me and my husband. This weekend I decided to try something new and add a new recipe to the rotation. I found it on Dashing Dish and absolutely love it!

Chicken Poppyseed casserole.
Chicken poppyseed casserole.

Healthy Poppyseed Chicken Casserole
Author: 
Recipe type: Main Dish
Serves: 6
 
Ingredients
  • 13 oz cooked Boneless skinless chicken breasts (or 3½ cups)
  • ½ cup Unsweetened almond milk
  • ½ cup Chicken broth
  • 1 tbs Cornstarch, dissolved in 2 tbs cold water 3
  • ½ tsp Garlic powder
  • ½ tsp Onion powder
  • ½ tsp Pepper (or to taste)
  • 1 pkt Stevia
  • 1.5 tbs Poppyseeds (to taste)
  • 1¼ cup Plain low fat Greek yogurt
  • ¼ cup Parmesan cheese, grated
  • 1 lb green beans ( or veggie of choice)
  • Topping:
  • ⅛ cup Parmesan cheese, grated
  • ½ cup bread crumbs
Instructions
  1. To a mediumpot, add milk and chicken broth. Turn heat to medium high, and bring to a boil. Once milk reaches boil, turn heat down to medium low.
  2. Whisk in dissolved cornstarch, and the rest of the seasonings. Continue to whisk until mixture starts to thicken up.
  3. Turn off heat, and let cool for a few minutes before adding the yogurt. Add poppyseeds, parmesan cheese and greek yogurt to the pot and whisk to combine. (Mixture should be fairly thick and creamy).
  4. Preheat oven to 375 degrees. Spray a 9x13" baking dish with cooking spray.
  5. Mix sauce, chicken and green beans in a separate bowl to combine and transfer to prepared dish.
  6. Top with topping mixture.
  7. Bake for 25-30 minutes, or until topping is golden brown.

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Bikini ready in May!

It is the beginning of a new month and you know what that means! New challenge pack promotions and a new online challenge group getting ready to start up! Let me help you get bikini ready in May for summer! Keep reading for May 2015 Challenge Pack Specials!

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Insanity Max:30
Max out

INSANITY MAX:30™ and Shakeology Challenge Pack: Only $180 USD (normally $205 USD).
INSANITY MAX:30™ Kickstart and Shakeology Challenge Pack: Only $220 USD (normally $245 USD). – includes 3 day refresh

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Body Beast® and Shakeology Challenge Pack: Only $140 USD (normally $160 USD).

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Piyo

PiYo® and Shakeology Challenge Pack: Only $140 USD (normally $160 USD).
PiYo® Kickstart and Shakeology Challenge Pack: Only $180 USD (normally $205 USD). – includes 3 day refresh

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Ultimate Reset® and Shakeology Challenge Pack: Only $275 USD (normally $305 USD

 

I’m so excited about all of these challenge packs! Remember when you order a challenge pack you save $30-$90 dollars! Other benefits of challenge packs include:

  1. The Beachbody Workout Fitness Program of your choice
  2. 30 Day supply of Shakeology Packs (our super nutrition food shake) shipped directly to your door.
  3. Free 30-Day Beachbody Club Trial Membership (you can cancel anytime) – this includes beachbody on demand!
  4. Free Shipping
  5. Free Coaching (from me! This is where the challenge groups come in!)

To apply for my next challenge group starting soon fill out the form below! Hurry space is limited and time is running out!

 

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4 things to do at night to help you lose weight

Everyone has been there. Looking for ways to lose weight. I have 4 things to do at night to help you lose weight. Weight loss doesn’t happen over night, it is a long, slow process. But there are a few things that I do every night to keep me on track and help me reach my goals

 

 Pack Your Lunch

Not planning ahead is one of the biggest causes of weight gain. Instead of going hungry and grabbing whatever you can get your hands on by the time lunch rolls around, pack yourself your lunch. If you do it the night before, you avoid the morning rush stress or forgoing it altogether. Now since I go home over lunch I don’t pack it the night before completely. I do pack my husbands lunch at night though. I take lunches a step further in terms of ease. I have several recipes that I will rotate cooking on the weekends and portion out to freeze for lunches. I don’t do a huge meal prep day or anything like that. I just cook one of these meals and add it to the freezer. This way I don’t spend the whole weekend cooking and I am still able to keep my freezer stocked with pre-portioned healthy meals! I will be posting these recipes over the next few weeks.

Put Breakfast in a Bag

Same idea as packing your lunch the night before – why not pack your breakfast? If you are a breakfast eater it makes this so much more simple. However, if you have your Shakeology for breakfast, better not make it at night. It is so quick just make it in the morning. However if you use fruit in your Shakeology portion it out for the freezer in little baggies so it is a grab and blend kind of thing too!

 Prep Your Gym Bag/Lay out your workout clothes

Do your workout gear round up the night before and have it ready to go in the morning. Workouts are more likely to happen if you deliberately take the time to prep for them. Plus, if you make this a habit every night before a workout, you’re more likely to get in the habit of a regular exercise routine. I sleep in my workout clothes since I’m an early riser and workout first thing in the morning. It takes out a step at 5:00 in the morning so I have less to think about and can just get my butt downstairs for my workout!

Chop Chop

Prep your veggies for dinner the night before! You did such an awesome job eating right all day, so don’t ruin it by coming home at night starving and throwing together a quick and probably not-so-healthy meal. Also defrost any food on a plate in the fridge the night prior so you don’t have to wait on it!

 

That’s it! If you want more great tips and advice for healthy living and clean eating join one of my online challenge groups. Apply below!

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Squats, the right way

Squats, the right way.

If you look at any fitness program, beachbody or another, they will have some form or multiple variations of squats in them. Bodyweight, goblet, barbarian, sumo…the list goes on and on. But the foundation behind them all is the same. You need good squat form and to do them the right way to prevent injury.

Let’s back up a little though. Why is it that every single exercise program includes a squat you ask. Great question!

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Squats are a compound exercise powerhouse!

Squats are a compound movement — this means that they work multiple joints and multiple muscles at the same time. In fact, squats work your core, back, legs, and hips just to name the major groups. If you add a weight you get your arms in there too. Now that is a powerhouse awesome working exercise.

Okay now, how do you do one?

squat form, exercises, proper squats

1. Stand with feet a little wider than shoulder-width apart, hips over knees, and knees over ankles.

2. Roll the shoulders back and down away from the ears. Keep the spine in neutral to prevent back problems! Don’t arch your back or round you back. Just don’t do it, it is bad. Very very bad.

3. Extend arms out straight so they are parallel with the ground, palms facing down.

4. Start by sending your hips back like you are going to sit in a chair.

5. With your butt sticking out, make sure your chest and shoulders stay upright. Remember to keep your head facing forward with eyes straight ahead for a neutral spine.

6. The best squats are the deepest ones your mobility allows. Ideally you want to have your thighs at the very least parallel to the ground, again if you have enough flexibility. I don’t.

7. Keep your weight in your heels always. You should be able to lift your toes up off the ground. Then push back up into start position with your core engaged.

Proper squat form, squat the right way, learn to squat, squats, glutes

Proper squat form, squat the right way, learn to squat, squats, glutes

There you have it! How to do a standard body weight squat. Once you have mastered this the options are almost limitless! Stay tuned for squat variations on another day!

 

Remember I always have an online challenge group that is 21 days long. Space is limited and my next one is starting soon. Sign up below to claim your spot!

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Fit Plan week of April 20

Fit plan week of April 20! I am on the 8th week of P90x3 starting today so it is a recovery week more or less for that. I have decided this week to add in a lot more stretching on top of the recovery week because being the good little DPT that I am, I noticed I’m getting a little too tight. So I’m going to pull in a couple 10 minute trainer yoga and Insanity relief workouts!

Monday – run 1.62 mile with 10 intervals and P90x3 isometrix
Tuesday – P90x3 Dynamix and 2 mile walk
Wednesday – P90X3 Accelerator and Insanity Asylum Relief
Thursday – P90X3 pilates X and run/walk 1.68 miles with 8 intervals
Friday – P90X3 CVX, 10 minute trainer yoga, and 2 mile walk
Saturday – P90X3 X3 yoga and Run/walk 1.65 mi with 5 intervals
Sunday – P90X3 Dynamix

Well there you have it. My workout plan for the week. No as well all know things don’t go according to plan. I got up this morning and just really wasn’t feeling the Isometrix workout. I don’t know why but I really don’t like it. So I decided that my run and the 10 minute trainer yoga was good enough for me today. After all this is a recovery week and I shouldn’t get burned out on a workout that I don’t enjoy!

As you can see I have workouts from multiple different programs in there. That is why I love beachbody on demand so much! Flexibility!!!

What does your workout week look like!? Leave a comment below and help us keep each other accountable!

Don’t forget about my monthly online challenge groups ! They are filling up fast! Sign up below!

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April 2015 Challenge Pack

As many of you know (some may not but now you will) I am currently doing my first round of P90X3 and I absolutely am loving it! I was so excited when I found out that the April 2015 challenge pack promotion was for P90X3! Click HERE for your challenge pack!

 

Why buy a challenge pack? First, you save money! With this challenge pack for P90X3 and shakeology you save over $115!! Sold! Second, you get bonus workouts and will get me as your coach to help you with your fitness goals!



 

  •  This is Beachbody’s lowest price ever for the P90X3 and Shakeology Challenge Pack.
  •  Everyone’s talking about P90X3 —Tony Horton’s most efficient and effective workouts yet.
  •  P90X3 is a 90-day extreme fitness program designed to get you ripped in just 30 minutes a day.
  •  Shakeology can help you “Bring It” during workouts, simplify your nutrition plan, lose weight, reduce junk food cravings, increase your energy and improve digestion and regularity*!
  •  Get started sooner – stream your P90X3 workouts through the Team Beachbody Club!

 

As always I have monthly challenge groups going to help you reach your goals! Fill out the form below to reserve your spot! Space is limited!

 

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Clean Enchilada Sauce Recipe

Print Recipe

Quick and Easy Enchilada Sauce

A Clean Enchilada Sauce Recipe

Source: www.simplecleanliving.com

Course: Sauces

Cuisine: Mexican

Prep Time: 5 Min

Cook Time: 10 Min

Total Time: 15 Min

Serves: 1

Ingredients

  • 2 tbsp extra virgin olive oil
  • 2 tbsp *brown rice flour (gluten free) or wheat flour
  • 2 tbsp chili powder
  • 2 cups water
  • 6 oz. tomato paste organic preferred
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp Himalayan salt
  • 1/4 tsp cumin

Directions

  1. In saucepan add olive oil, flour and chili powder and stir to mix.
  2. Add the water, tomato paste and remaining seasonings and stir until tomato paste is fully blended.
  3. Heat through fully.

Powered by
Plan To Eat

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Fit plan week of April 13

I have decided to start posting every Monday my workout plan for the week. I have dubbed it my “fit plan”. Without further ado my Fit Plan week of April 13 is as follows!!!
Monday- P90x3 Eccentric upper and Endomondo training plan 12 minute fit test
Tuesday – P90X3 Triometrics Run/walk 1.82 mi with 12 intervals
Wednesday – P90X3 Yoga X
Thursday – P90X3 Eccentric Lower
Friday – P90X3 Incinerator Walk 2.10 mi in 33m:48s
Saturday – P90X3 MMX Run/walk 1.86 mi with 6 intervals
Sunday – P90X3 Dynamix

I am loving getting back into running with this Endomondo training plan. I love endomondo because of the community but it also syncs wonderfully with my Fitbit charge! Two awesome things! I have a premium membership with endomondo which allows me to create training plans. Their basic free version is great also for tracking all kinds of GPS sports with your phone!

 

As always I have 21 day online fitness challenges starting at regular intervals. If you want motivation, support, and community working toward your fit goals sign up below!

 

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April Plank Challenge

Small waistline, trim abs, bikini body ready. With spring in the air most people are already thinking about summer and the bikinis that come with it. This April plank challenge is just for you then! Planks are an awesome core workout. You don’t have to do hundreds of crunches that put strain on your back in order to get a smaller waist. Planks work your core muscles in a way that they initiate and strengthen the transverse abdominis, or the TA. The TA is your “corset” muscle. I want you to think about what a corset does for women. Now imagine not having to wear one of those things that make it impossible to breath and have that nice trim waistline without it. That is what strengthening your TA will do for you.

 

Now that isn’t the only benefit of doing a plank. Planks are the building block for so many different exercises and there are hundreds of variations to keep things interesting. The best part about a plank? No equipment needed. Just you, a flat surface and gravity.

 

Wait there’s more! I know cheesy. The last huge benefit of doing a plank that I want to bring up is how much it protects your back. As a Physical Therapist I see a ton of patients with back injury and low back pain. Most of the time the culprit is due to one of two things and usually a combination. Decreased flexibility and a weak core. That weak core is contributed solely to the TA. So my mission is to put myself out of business with back injuries by helping everyone get the strong core and small waist they want that will protect their back!

Plank abbysilerfitness.com

Now how do you do a plank correctly to keep from getting hurt? Glad you asked.

1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

 

DON’T HOLD YOUR BREATH. I don’t want to go into the explanation for this just don’t do it. I will know.

 

Okay so now that you know how to do a plank, lets get going with the challenge!

 

 

30 day plank challenge. abbysilerfitness.com

30 day plank challenge. abbysilerfitness.com

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