Monday, December 14, 2015

Hammer and Chisel- Week 1 Review and Meal Plan!

I am totally in love with the new Hammer and Chisel workout program and I am really pumped about sharing my weekly progress and updates! I hope that it helps you along your journey too!

So I just wrapped up my full first week of the program! I am following the schedule how it is laid out, so I have my rest day on Thursdays right now and it really just helps to break up the week and give my body a little break when it needs it most!

Hammer and Chisel is my jam!

I literally just finished my Total Body Hammer and 10 minute ab hammer workout and I am feeling amazing (and sweaty ๐Ÿ˜‰ ), but seriously I can’t even begin to say how happy I am to  have something fresh and new! It is so easy to get bored with the same old routine and I had definitely hit that boredom plateau over the past few months! I had been traveling a lot, being full time mommy and business owner, house responsibilities and you name it- I was doing it! My workouts are my HAPPY place, but no matter how good I feel afterwards- it was getting harder for me to actually push play everyday because I wasn’t excited about it!

ENTER Hammer and Chisel- BEFORE Christmas! Because I am not one to wait until after the holidays to start to get into shape! NO WAY! Exercise is my drug! My happy pill!! AND it burns calories, so i’m not going to pack on a few pounds just to feel blah and have to do extra work after the New Year! This is my lifestyle so I just do it!

AND!!!! My hubby totally surprised me with new Bowflex Selectech weights that I have been wanting for over 2 years!! So- Merry early Christmas to me!!! I’m in love with these babies already!!

Another thing that I am loving with this program is that it is something new everyday! I am working different muscle groups and I tend to get lazy if I am doing the same thing over and over, but not this time! I can feel changes happening already and I love it! 
The meal plan for hammer and chisel is pretty great. It is easy to follow, no counting calories or depriving yourself of foods you love. It is simply all about balance and moderation. I am doing plan B meal plan because my goal is to build lean muscle. I am not on a mission to lose any weight, just continue to tone. So, when I focus on my food I am looking for things that will fuel me and keep me full! The team beachbody website has tracking sheets that you can find under the get Fit tab and then click on tracking sheets. 
Also a tip- don’t drink your calories! I drink mostly water- i stay hydrated and I make it a point to always have a glass of water next to me! it is so important! I tell my chalelngers all the time that they have to hydrate in order for the body to work properly!!! My mission is to always feel great in my own skin and I want to do the same for all of you! 
Do you need some tips on how to stay on track? Check out my video message for my challengers who are in week 2 of our Surviving the Holidays challenge group. 

Do you need some extra motivation to get and stay on track? Check me out at www.facebook.com/valbfitness. I try to post a few times a day on that page! Make sure to LIKE my page too! I would really appreciate it!
Let me say this- I would NOT recommend Hammer and Chisel if you are just starting out in your fitness journey. If you love weights I would check out Chalean Extreme or the 21 Day Fix first! I can help you with that! Just contact me at valbozzo15@gmail.com and we can talk about what is best for you. 
If you are interested in doing the Hammer and Chisel Workout Program, please complete the application below.  I am currently accepting applications for the January 4th Hammer and Chisel Challenge Group.   Make sure that you link up with me if you do not have a coach.  A coach someone just like me that can help you with the workout program, with staying accountable, on track and focused on the results that you want. 


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Wednesday, March 11, 2015

21 Day Fix Grocery List

I am SO in love with the 21 Day Fix Meal plan!! It’s my new go to guide when it comes to meal planning each week. I really love the WHOLE PROGRAM! It is GENIUS!!! 
I love the containers– it is totally fool proof! Fill it up and eat it! 
I love how they are color coded for each food group! No questions asked! It is just easy!
I love that you know exactly how much to eat of each food with out even trying. 
No calorie counting
No guessing
I love the workouts
I love that they are short
I love that they work the entire body
So .. that MIGHT sum it up … but not really!! 
I mostly love that my challengers are FINALLY finding something that works and getting AMAZING results all while learning how to properly fuel their bodies. 
I have been following the fix meal plan for a month now and I can tell you that I don’t even have to use the containers most days. I can pretty much eyeball how much of each food group I’m suppose to have. It’s become a HABIT and something that I just do and follow. 
I love how I didn’t really have to change much to the clean eating plan that I already follow but It really let me zero in on how many portions of each food group that I needed to have daily. I still have a complex carb and protein with every meal. 
21 day fix meal plan, 21 day fix grocery list, 21 day fix meal
When I head to the grocery store every week I pretty much have the same things on my list. No, they aren’t always used for the same meals but normally the same ingredients are used and mixed around to make various meals. There are a list of foods that are approved on the 21 day fix and most of them are what I was already currently eating so it made things pretty simple. I can’t tell you exactly what to buy but I can give you a good idea of what you should see in your cart each week. 
Proteins (RED)

Lean chicken breast
Pork Tenderloin
Flank steak
Eggs
Lean ground turkey
Salmon/Tilapia
Plain greek yogurt
Organic veggie burgers
Protein powder

Turkey Meat, Ham, and Turkey Bacon are on the list. I do enjoy Turkey bacon at least once a week with my breakfast but it’s not something that I would include in your diet daily. It’s higher in sodium and your body will retain water. So I try and stay away from these things. 


Healthy Fats (BLUE) 

Avocado (I love the mini wholly guacamole, perfect size for the blue container) 
Raw unsalted nuts (I like almonds and walnuts) 
All natural Peanut Butter
Hummus
Feta
Extra virgin olive oil
Coconut oil

I do have to say this is the category that I found I was eating way to much of. I really really love my peanut butter, hummus and avocado. I would eat all of these in one day and it was one of the main factors holding me back from progress. YES they are healthy but having to much of a good thing CAN hurt you. That’s what I love about this plan. You can be a beginner or a pro clean eater but you are still going to learn something. I’ve eliminated a lot of dairy from my diet and i’ve noticed less bloating and stomach pains. 

Fruit (PURPLE)

Berries (my favorite strawberries, raspberries, and blueberries) 
Orange
Apple
Grapes
1/2 Banana 
Watermelon
Kiwi
Limes/Lemons for flavor in water or on fish. 


Try and watch your sugars when it comes to fruit. If you are really wanting to shed weight or only have a little bit to lose. Stay away from Grapes, Mangos, and Banana’s. Those are higher in Sugar and Banana’s are high in starch. This is a hard one for me because I love fruit but I promise the minute you make these small changes you will see those changes you have been wanting to see. Also try and have your fruits earlier in the day. 
Vegetables (GREEN)
Baby Spinach Leaves
Broccoli
Aspragus
Green beans
Carrots
Cucumbers
Tomatoes
Celery
Peppers 
Onions
Squash

No CORN is not a vegetable people!!! It’s a STARCH! Stay away from it. 


Complex Carbs 

Yams or Sweet Potatoes 
Back Beans
Pinto Beans 
Quinoa 
Brown Rice
Rolled Oats (NOT INSTANT) 
Ezekiel Bread
Whole Wheat Tortilla
Brown Rice Cake 

Here are a list of things that I frequently use:
Chia seeds
Unsweetened vanilla almond milk
Mrs. Dash seasonings (salt free) 
Raw honey
Cinnamon
Garlic 
Seltzer Water 
Green tea























If you would like more support in your 21 day fix journey or you would like to start your 21 day fix journey please complete the application below to be considered for my next 21 day fix accountability, support/challenge group






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Tuesday, March 10, 2015

Reese’s PB Cups- Shakeology Style!

Okay guys!!! So I swear that I am surrounded by the Reese’s Easter Eggs everywhere I go anymore!! Easter is right around the corner and I don’t care who you are or how much willpower you have… that chocolate it tempting as heck! So- tonight I got CREATIVE!! I still had 3 tsp. of peanut butter I could eat for the day (THANK YOU 21 DAY FIX MEAL PLAN!!!) and I can always have Shakeology! So- I combined the two!!

This recipe is AHHHH MAZING! Get ready to make your taste buds squeal!!

Reeses PB Cups- Shakeology Style

1 heaping Scoop Chocolate Shakeology
1 TBSP. Coconut Oil- melted (30 seconds in the microwave)
Peanut Butter

Mix the Shakeology and melted Coconut Oil together.
Then scoop a tsp. of the chocolate mix onto a plate and flatten it. THEN add 1 tsp. PB on top of the chocolate. Finish it off by putting another scoop of chocolate mixture on top of the PB and spread it out.

Makes about 4-5!!

THEN- Best part. Freeze for about 20 minutes!!

Let me know how you like them!!

Also- Remember—> We don’t DIET!!! We live a healthy lifestyle and that means eating clean 80% of the time! So- when we want those REAL TREATS– there is no guilt! I like to make fun recipes that are healthy but have lots of taste! Eat according to your goals!! It is SO WORTH it!


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Tuesday, November 11, 2014

Week 2: T25 Gamma/21 Day Fix Meal Plan

WELL!! Yesterday was officially the end of week 1 of Focus T25. My hybrid schedule of Gamma/Beta is going awesome! I am feeling it.. for sure!  I kept up with my meal plan that I posted last Sunday and it was pretty much an all around awesome week. I was sore for the first few days, but that goes away after a few days of getting used to a new routine ๐Ÿ™‚ I love the feeling of soreness! It means that I am working hard and changing my body!! 

So, what did my schedule look like? 
Well, here it is!
DAY 1: SPEED 3.0- Definitely cardio! And you know what I say- cardio is HARDIO! I do it because I need to, but I definitely prefer lifting weights. This is an awesome workout routine though. You won’t get bored!! It is high intensity for sure and I get a fast sweat and the workout is over fast! 25 minutes baby!
DAY 2: RIPT UP- Love this one! I love to use weights and this might be my fave!!  
DAY 3: EXTREME CIRCUIT- exactly what it says! EXTREME CIRCUIT! You are working it all! Cardio, weights, and high intensity come together to give you an amazing 25 minute sweat sesh! LOVE IT ALL!
DAY 4: THE PYRAMID- Who am I kidding. I love this one just as much as all of the other ones I say I love ๐Ÿ˜‰  The pyramid is literally a lot of reps and weights the whole time! So here is an example.. For bicep curls it goes 1… 1,2… 1,2,3….1,2,3,4 and so on! So you are doing LOTS until you burn out your muscles! It works awesome!
DAY 5: TOTAL BODY AND SPEED 3.0- Total body isssss TOTAL BODY! Everything will be worked! I think my hair got a workout! Pushups, planks, abs, upper body, butt.. everything! You will not be disappointed! 
Then, on Saturday I ran a Spartan Sprint. 4.3 miles of mud, trails, obstacles and FUN! Yes, I said fun! It was awesome and I totally recommend anyone who wants a challenge to run one! I will be running a lot more in the future! FOR SURE!
I mentioned above that my meal plan was pretty much spot on. The only thing that fell to the wayside was Saturday’s meal plan because we were at the race all day! So after we ran I had a banana, protein shake and a cliff bar to get my protein, potassium, electrolytes and all that jazz pumped back into me! Then, I downed a cheeseburger– bc let’s face it… I was starting and that was as good of protein I was going to get at the end of a 4 mile obstacle course ๐Ÿ˜‰ 
So this is what works for me. The T25 meal plan is great, but I tend to use more of the 21 Day Fix meal plan with all of my workouts. It is simple and I just measure out what I am eating. 
I will say that I am totally obsessed with the 21 Day Fix program as well! It’s pretty much amazing! I just took a little break to rock out some T25 for the next 3 weeks!!
For me, I am in the 1,500-1,799 calorie range! That gives me 4 green (veggies) 3 purple (fruits), 4 Red (protein) 3 Yellow (starchy carbs) 1 Blue (nuts, ect) 1 Orange (nuts and dressings) 4 spoons (nut butters, olive oil).  


Then, each container is broken down in the manual with a list of foods that you can eat.  I love it because I can easily pick from each list and create a meal plan for the week.  I love that the foods are listed in order of importance. So the higher on the list the foods are the more nutritionally sound they are! Of course you should have a variety of foods from the lists to give you variety of nutrients for your body.

I have not been eating out of the containers, but I measure and pour onto my plate.  Surprisingly each time I do that I am amazed with how much food I am still eating.

You do get the option to drink milk, soy milk, almond milk, coconut water, coconut milk and fruit juices but you have to sub out a yellow container and you are only allowed them 3x per week!  So it does make you re think your drink as well.  I tend to forgo the almond milk in my shake so that I can have the carb later in the day to keep my energy level up!  Also you can have a glass of wine but you give up a yellow container which is a carb for the day!  In my case, I would rather eat food than drink wine!  I get grumpy without food!  lol

How does Shakeology fit into this??  It is counted as a Red container which is a protein!  ๐Ÿ™‚  BONUS easy quick meal for me!

There are also treats allowed as well. They give you a list of treat ideas that replace a yellow container. 

Recipes!  There are a list of seasoning mixes that you can whip up to prepare your food with!  There are container recipes for your veggies, protein and starchy carbs as well.  I love the recipes for your shakeology and the home made dressing recipes!!! 

There is an awesome restaurant guide as well.  I like that they give you a list of restaurant foods and what containers that they will check off.  For example cheese and veggie pizza (1/4 of  12inch slice) is 2 yellow, 1 orange and 1 green!  In my opinion that would not be worth it to me!  I’m all about getting the most out of the foods that I eat!!!!  The one I would go with is lean meat tacos (soft corn) with cheese, lettuce, and salsa (2 tacos) is 1 yellow, 1 red, 1 green and 1 blue!
Now that is worth it and filling! 



So now the hard part is figuring out how to keep track of all this and make it work for you!  Luckily we have made it easy for you!  On the Team Beachbody site there are tracking sheets that you can put your container allowance at the top and you can tally each meal of the day and check of what you have! This really gives you a visual to follow.

For me, I am the meal planner so I made myself a color coded excel spreadsheet where I plugged in exactly what I am going to eat for the week. Then along side of that I have my sheet of paper with my grocery list of things I need to pick up at the store.  This way when I am done with the meal plan I can print it off and stick it on the fridge, so I don’t forget what I am making.  Then, I shop so that I actually have the food I planned for! This makes my life so much easier.  No standing in front of the fridge each night wondering what to make!!!
Do you want in on my 21 Day Fix accountability and Support?!?!  Complete the application below to be considered for my next accountability and support group!  I will keep you on track to reaching your own 21 day success!!!!  We will be doing this up until the New Year! Don’t wait to get healthy ! Do it NOW!! The start of a new you, a healthier lifestyle and the body you have always wanted….. THE HEALTHY WAY!!

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Tuesday, April 22, 2014

Flank Steak Stir Fry

This is what’s for dinner tonight!!

We love our Chinese food around here, but come on… let’s face it– there is so much sodium in that stuff that we are bloated and feeling gross for days after eating it! So, my hubby and I like to put our own spin on stir fry!!

I am sharing this recipe with you to help you make your own delicious dinner without the guilt! It is healthy and so good! And as always, kid approved!!!

FLANK STEAK STIR FRY

Ingredients:

2-inch slice fresh ginger, peeled, finely chopped
3 1/2 cloves garlic, finely chopped
1 Tbsp. crushed red pepper
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
ยผ cup reduced-sodium soy sauce
1 tsp. sesame seed oil
1ยฝ lbs. flank steak 

Additional:
1 bunch of broccoli
1 red bell pepper
1 yellow bell pepper
sliced or julienne carrots (as many as you’d like)
brown rice

Cut steak into strips. 

Combine ingredients and marinate for 1 hour in the refrigerator. Cook to your liking. 

Cut the broccoli and peppers up into chunks and add it to the stir fry about 5-8 minutes before it is finished cooking! We like ours to still have a little ‘crunch’ to them!

Serve over a bed of brown rice!

ENJOY!!!!


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