Chocolate Shakeology PB Bars!

15 Mar

Want the most amazing & healthy chocolate peanut butter bar recipe? You’ve come to the right place! I just made these this week, and they are now going to be a staple in the Blakeman household!

shakeO

Here’s what you need to know! First you’ll need the healthiest shake on the planet- Shakeology! (Don’t have it? click here to order Shakeology, and make sure to get on homedirect to save $$$- message me if you have questions!) I drink the Chocolate Vegan every. single. day. But, I digress….

Ingredients:
Chocolate Vegan Shakeology, 2 scoops total
Organic Extra Virgin Coconut Oil, 2 Tablespoons total
Organic Peanut Butter, 1 Tablespoon

Directions:
Melt 1 tablespoon coconut oil in microwave for 30 seconds. Then mix coconut oil with 1 scoop ShakeO. Spread on aluminum foil or parchment paper, and freeze for 5-10 minutes. Remove and add a layer of peanut butter. Repeat first step -melt 1 tablespoon of coconut oil and add to 1 scoop of shakeology to make another layer of chocolate mixture, add to the top. Place back in the freezer for 5-10 minutes. Remove, cut into fourths, and enjoy!

PB

1 serving=1/4 piece = 1/2 scoop of Shakeology, 1/2 tablespoon of coconut oil, 1/4 tablespoon of PB.

ENJOY! I’d love your comments on this recipe.
PB BAR

Wisdom Wednesday

11 Mar

Happy Wisdom Wednesday! 🙂

Question: is your MIND in the right place? Mindset in health & fitness is EVERYTHING.

Mindset in health & fitness is EVERYTHING. If you don’t have the right mindset, then you will have a more difficult time sticking to the plan and succeeding. Get your mind in the right place, and CONTINUE to develop the right mental state. Your mind is like a muscle, you need to practice exercising it every day. I always tell people working out is 80% mental, and 20% physical. I don’t know if this statistic is true, but for me, that’s what I’ve found to be true. If you BELIEVE in your mind that you can do this, and you can push past your mental barriers.

Today is the day I have set aside for my challengers to focus not only on their health & fitness but their mindset. I ask that each of my challengers embarking on their journey to choose a personal development book or daily devotional and read out of the book at least once a week (specifically on Wednesdays) if not daily. I am currently reading two books- the first is my daily devotional “Jesus Calling” and the second is the personal development book “The Slight Edge”. I didn’t believe in daily personal development, until I actually opened my first book and it changed my life! We are always learning and always growing. And when it comes to mindset, it is KEY to success in your health & fitness. Mind over matter, right?

If you are looking for a quick and easy PD, I also subscribe to “Darren Daily”, check it out at http://www.darrendaily.com. Darren is the CEO of “Success Magazine” and I had the pleasure of hearing him speak this past summer in Las Vegas, and WOW, I was blown away. His books and daily PD has really changed my mindset and my life. If you are looking for a great book to start reading to change your mindset, I’d highly recommend “The Compound Effect” by Darren.

I hope that you find by adding daily personal development to your routine will help strengthen your mindset and help you achieve all your goals.
IMG_7004

T25 & Turbo Fire Hybrid Schedule

10 Mar

You’ve asked, and I’ll provide! A T25 & Turbo Fire Hybrid Schedule! Whoa, that’s a lot of cardio!

TURBO FIRE (1)

T25 TurboFire Workout Schedule Calendar

Week 1

Monday – Turbo 30
Tuesday – Speed 1.0 + HIIT 15
Wednesday – Total Body Circuit
Thursday- Ab Intervals + Core 20
Double Day Friday – Lower Focus & Fire 30
Saturday & Sunday Off

Week 2

Monday – HIIT 20
Tuesday – Total Body Circuit
Wednesday – Fire 45
Thursday- Cardio (T25)
Double Day Friday – Lower Focus & Abs 10
Saturday & Sunday Off

Week 3

Monday – Total Body Circuit
Tuesday – Fire 45
Wednesday – Lower Focus
Thursday- Speed 1.0 + Abs 10
Double Day Friday – Total Body Circuit & HIIT 15
Saturday & Sunday Off

Week 4

Monday – Fire 55EZ
Tuesday – Total Body Circuit
Wednesday – Lower Focus
Thursday- Total Body Circuit
Double Day Friday – HIIT 20
Saturday & Sunday Off

Week 5

Monday – Total Body Circuit
Tuesday – Speed 1.0 + Abs 10
Wednesday – Total Body Circuit
Thursday- HIIT 20
Double Day Friday – Lower Focus &  Core 20
Saturday & Sunday Off

BETA PHASE (included in your T25 pack)

Week 1

Monday – Core Cardio
Tuesday – Fire 30
Wednesday – Rip’ T Circuit
Thursday- Fire 55EZ
Double Day Friday – Upper Focus & Core Cardio
Saturday & Sunday Off

Week 2

Monday – Dynamic Core
Tuesday – HIIT 25
Wednesday – Rip’ T Circuit
Thursday- Upper Focus
Double Day Friday – Rip’ T Circuit & HIIT 15
Saturday & Sunday Off

Week 3

Monday – Core Cardio
Tuesday – Upper Focus + Tone 30 (TF)
Wednesday – Fire 45
Thursday- Rip’t Circuit
Double Day Friday – Abs 10 & Speed 2.0
Saturday & Sunday Off

Week 4

Monday – HIIT 25
Tuesday – Dynamic Core
Wednesday – Core Cardio + HIIT 15
Thursday- Speed  2.0
Double Day Friday – Fire 30 & Upper Focus
Saturday & Sunday Off

Week 5

Monday – Rip’t Circuit
Tuesday – Core Cardio
Wednesday – Fire 55EZ
Thursday- Dynamic Core
Double Day Friday – Fire 60
Saturday & Sunday Off

*If you have CORE SPEED, you can use it instead of SPEED 2.0 anywhere it appears.

Summer Bodies are made in the Winter (and by Chalene Johnson…) Turbo Fire & Chalean Xtreme Hybrid with PIYO

4 Mar

Hey Fit Followers!

I just counted and there are 17 days until the first day of spring, and 22 until spring break/Easter Break, and 60 days until summer break here in Ohio. So that’s 60 days left until I’ll be hanging out in the back yard in a bikini, and I’m not ready yet! I have been trying out some new programs, but I know what works for my body and the programs that I love to do, that keep me motivated through the cold months. My soul mate workout is by far Turbo Kick! And I love to incorporate lifting 3x a week into my routine. I have also found that the 21 Day Fix meal plan is an awesome way to stay on track. Over the next 60 days until summer break, I am committing to the programs that I love, and what I know works for my body. Also, I know that my body (now that I’ll be turning 33!) needs yoga & stretching badly! So on my “rest” days, I will be doing an active rest day in which I will incorporate PIYO stretch or sweat. Does anyone see a theme here? All of these programs are not only Chalene Johnson’s programs (whom I love dearly!) but also on Beachbody on Demand (streamed via the internet!)

turbo

I wanted to share the program that I will be following with you, and I’d love to have you hop on board and join me!

Click here to download the PDF: TF and CX Hybrid plus PIYO

Turbo Fire & Chalean Xtreme Hybrid (plus PIYO Active Rest Day)

www.kamiblakeman.com

kamiblakeman.wordpress.com

*Listen to your body. Rest on Sunday if needed or do an active rest day with PIYO Stretch
*Use Beachbody On Demand for your Hybrid Program
*Report in daily to your challenge group
*Follow your nutrition plan (recommend 21Day Fix Meal Plan)

Week 1

Monday – ChaLEAN Extreme Burn Circuit 1
Tuesday – Fire 30 CLASS
Wednesday – Fire 55 EZ Class + 10min Stretch
Thursday – ChaLEAN Extreme Burn Circuit 1 + Stretch 10
Friday – Fire 45EZ (or 40min Run) + Abs 10
Saturday – ChaLEAN Extreme Burn Circuit 2
Sunday – Rest (or PIYO Active Rest)

Week 2

Monday –HIIT 15 ChaLEAN Extreme Burn Intervals
Tuesday– Fire 45
Wednesday – Fire 45 EZ
Thursday– ChaLEAN Extreme Burn Circuit 2 + Stretch 10
Friday – Fire 30 Class + 5 min crunches + 5min Stretch
Saturday: Fire 30
Sunday – Rest (or PIYO Active Rest)

Week 3

Monday – ChaLEAN Extreme Burn Circuit 2
Tuesday: HIIT 15 +ChaLEAN Extreme Ab Burner
Wednesday: Fire 55 EZ Class
Thursday: ChaLEAN Extreme Burn Circuit 3
Friday: Fire 30 Class+ 10 min Abs
Saturday: Fire 55 EZ + 10 min Stretch
Sunday: Rest (or PIYO Active Rest)

Week 4

Monday-ChaLEAN Extreme Burn Circuit 3 + “Stretch 10” Class
Tuesday– Fire 45EZ
Wednesday– ChaLEAN Extreme Push Circuit 1
Thursday – HIIT 15 + Core 20
Friday – Fire 45
Saturday – ChaLEAN Extreme Burn Circuit 3 + “Stretch 10” Class
Sunday – Rest (or PIYO Active Rest)

Week 5
Monday – ChaLEAN Extreme Burn Intervals
Tuesday – HIIT 20 +ChaLEAN Extreme “Extreme Abs”
Wednesday: Fire 45 EZ class
Thursday – ChaLEAN Extreme Push Circuit 1 + “Stretch 10” Class
Friday: Fire 30 Class +5 min crunches + 5min Stretch
Saturday: HIIT 15+ ChaLEAN Extreme Ab Burner
Sunday: Rest (or PIYO Active Rest)

Week 6
Monday – ChaLEAN Extreme Push Circuit 2
Tuesday – HIIT 15 + ChaLEAN Extreme Ab Burner
Wednesday -Fire 55 EZ Class
Thursday – ChaLEAN Extreme Push Circuit 2
Friday – Fire 30 CLASS
Saturday: Fire 55EZ + 10 min stretch
Sunday: Rest (or PIYO Active Rest)

Week 7
Monday– ChaLEAN Extreme Push Circuit 3 + “Stretch 10” Class
Tuesday – Fire 45EZ
Wednesday– ChaLEAN Extreme Push Circuit 3
Thursday: HIIT 15 + Core 20
Friday – Fire 45
Saturday: HIIT 20+ ChaLean Extreme AB Burner
Sunday – Rest (or PIYO Active Rest)

Week 8
Monday – ChaLEAN Extreme Push Circuit 3
Tuesday – HIIT 20 +ChaLEAN Extreme “Extreme Abs”
Wednesday – Fire 45 EZ class or 40min Run
Thursday – ChaLEAN Extreme Push Circuit 2 + “Stretch 10” Class
Friday – Fire 30Class + 5 min crunches + 5min Stretch
Saturday – ChaLEAN Extreme Push Circuit 2 & HIIT 15
Sunday – Rest (or PIYO Active Rest)

Week 9
Monday: HIIT 30
Tuesday:Fire 55 EZ Class
Wednesday – ChaLEAN Extreme Push Circuit 3
Thursday – Fire 30 Class + ChaLEAN Extreme Ab Burner
Friday -Fire 55 EZ Class + 10min Stretch
Saturday – ChaLEAN Extreme Lean Circuit 1 + Stretch 10
Sunday – Rest (or PIYO Active Rest)

Week 10
Monday -Fire 45EZ (or 40min Run)
Tuesday -ChaLEAN Extreme Lean Circuit 1
Wednesday – HIIT 15 +Core 20
Thursday – Fire 45
Friday -HIIT 20+ ChaLean Extreme AB Burner
Saturday –ChaLEAN Extreme Lean Circuit 1
Sunday – Rest (or PIYO Active Rest)

Week 11
Monday – ChaLEAN Extreme Lean Circuit 1
Tuesday – HIIT 20+ ChaLEAN Extreme “Extreme Abs”
Wednesday – Fire 45 EZ class or 40min Run
Thursday– ChaLEAN Extreme Lean Circuit 2 + “Stretch 10” Class
Friday – Fire 30Class + 5 min crunches + 5min Stretch
Saturday: HIIT 30
Sunday: Rest (or PIYO Active Rest)

Week 12
Monday – ChaLEAN Extreme Lean Circuit 2
Tuesday – HIIT 15 +ChaLEAN Extreme Ab Burner
Wednesday – Fire 55 EZ Class
Thursday -CE Lean Circuit 3
Friday – ChaLEAN Extreme Lean Circuit 3 + “Stretch 10” Class
Saturday –Fire 55 EZ Class + 10min Stretch
Sunday – Rest (or PIYO Active Rest)

Week 13
Monday– Fire 45EZ
Tuesday – Core 20 + HIIT 15
Wednesday – ChaLEAN Extreme Lean Circuit 3
Thursday – Fire 60(Advanced Dvd’s)
Friday -HIIT 20+ ChaLean Extreme AB Burner
Saturday -Fire 45 + Ab Burner (CLX)
Sunday – Rest (or PIYO Active Rest)

Week 14
Monday – CE Lean Circuit 3
Tuesday – HIIT 30 from Advanced kit (or 30 minute run)
Wednesday – Fire 45 EZ class
Thursday– ChaLEAN Extreme Lean Circuit 3 + Stretch 10
Friday – HIIT 15+ ChaLEAN Extreme “Extreme Abs”
Saturday – ChaLEAN Extreme Lean Circuit 3
Sunday – Rest (or PIYO Active Rest)

Week 15
Monday -HIIT 15 +ChaLean Extreme AB Burner
Tuesday – Fire 60
Wednesday– ChaLEAN Extreme Lean Circuit 3
Thursday – Fire 45 CLASS +Abs 10
Friday -Fire 55 EZ Class
Saturday – ChaLEAN Extreme Lean Circuit 3
Sunday – Rest (or PIYO Active Rest)

Week 16
Monday – Fire 45EZ
Tuesday – ChaLEAN Extreme Lean Circuit 3
Wednesday – HIIT 15 + Core 20
Thursday – Fire 60 from Advanced Kit (or Fire 55EZ)
Friday -Fire 30 +CE Ab Burner
Saturday -Fire 60 from Advanced Kit (or Fire 55 EZ)
Sunday – Rest (or PIYO Active Rest)

Week 17
Monday – ChaLEAN Extreme Lean Circuit 3 + Abs 10
Tuesday – Fire 55 Class
Wednesday – Fire 45 EZ class or 45min Run + Abs 10
Thursday – ChaLEAN Extreme Lean Circuit 3 + Stretch 10
Friday – Fire 30Class + 5 min crunches + 5min Stretch
Saturday – ChaLEAN Extreme Lean Circuit 3
Sunday- Rest (or PIYO Active Rest)

Week 18
Monday – Stretch 40
Tuesday – Recharge with PIYO
Wednesday – Stretch 40
Thursday – Recharge with PIYO
Friday – Stretch 40
Saturday – Recharge with PIYO
Sunday – Rest & pat yourself on the back! YOU DID IT!

21 Day Fix Countdown to Competition Example Meal Plan

2 Mar

Hey everyone! I know a lot of you are looking for meal ideas for the 21 Day Fix Extreme Countdown to Competition meal plan, ask and ye shall receive! I’m sharing with you my meal plan for the week. I stick to about the same foods, and the same meals each week, because I like the food, and I need the predictability and routine. But everyone is different.

This plan is also lenten friendly, with only fish & eggs on Friday.

I’m not going to lie, this program is TOUGH. The workouts are awesome, but the nutrition plan is hard to stick to, because there isn’t any wiggle room. That’s what makes this plan extreme, and that’s what makes it so effective! I’ve had a hard time sticking to it, and I’ve had to stop and restart the program, not going to lie! But it will be worth it in the end.

I’d love to hear your feedback on this meal plan!

I can’t wait to share my #21DFX results with you!

21DFX Meal Plan-KB

I feel like CHICKEN tonight!

25 Feb

Hey fit followers!

My hubby and I have been cracking down on our healthy eating, but lately, life has been so hectic i’ve needed FAST crock pot meals to turn to! So yesterday I had 4 frozen chicken breasts, and no idea what to do. We are doing low carb, and I’m following the 21 Day Fix Extreme meal plan. I decided to go SIMPLE with my chicken, but it’s SO delish, this will become a staple. There are few ingredients in this dish to make it 21 Day Fix Extreme friendly and yummy too! Here’s what I did!
Ingredients:
4 Frozen Chicken Breasts
4 Bay Leaves
Pink Himalayan Salt (3 “turns” of the mill”)
Fresh Cracked Pepper (3 “turns” of the mill)
Fresh Parsley (4 “shakes”)

Add all ingredients to the crockpot, and add about 1 cup of water, cook on low for 6 hours. Remove bay leaves (do not eat them!), “shred” chicken, serve with veggie and enjoy! It’s THAT simple. I added mine to a bed of lettuce and drizzled with 1 teaspoon of Extra Virgin Olive Oil, and OMG, it was delish!!!

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Healthy Taco Seasoning (Turkey Taco Tuesday just got healthier!)

25 Feb

Have you ever read the ingredients in the taco seasoning that you buy? For years I was under the impression that there were simply just spices and herbs in my taco seasoning, but I was WRONG. And frankly horrified when I read some of the ingredients such as flour- really? Why? Just not necessary. And “natural flavors”…what exactly does that mean? Do they pick that off the “natural flavor” plant? And not to mention the MSG… So I decided to make my own taco seasoning for “Turkey Taco Tuesday!)

image1 (1)

Large Batch Taco Seasoning
1/2 Cup + 2 Tablespoons of Chili Powder
2.5 Teaspoons Garlic Powder
2.5 Teaspoons Onion Powder
2.5 Teaspoons Red Pepper Flakes
2.5 Teaspoons Oregano
5 Teaspoons Paprika
1/4 Cup + 1 Tablespoon Cumin
1 1/2 Tablespoons Salt
3 Tablespoons + 1 Teaspoon Pepper

IMG_6842 (2)

Mix & store in airtight container! I added 3/4 Cup of this mixture to 2lbs of Turkey Meat (add 1 cup water and mix turkey, water and seasoning with hands to break up meat, then allow to cook) in my crockpot and cooked on low for 4 hours and Turkey Taco Tuesday was a SUCCESS!!!

Faux Apple Pie

9 Jan

What’s your favorite healthy snack? I love hearing what other people are eating and getting new ideas. Today I was trying to think outside the box, because my normal go-to snack is an apple with peanut butter or almond butter. Since I have learned that I have a low thyroid, I am trying to eat foods that heal my thyroid, and avoid foods that work against it. In my efforts and reading I have found that peanuts and almonds are foods to avoid to heal the thyroid and adrenal glands. So instead of adding nut butter to my apples today I made something new I like to call “Faux Apple Pie”.

Tastes like homemade apple pie without the calories, fat or sugar!

Tastes like homemade apple pie without the calories, fat or sugar!

Recipe:
1 Honeycrisp Apple
Drizzle of raw organic honey
Sprinkled with Cinnamon & Nutmeg
Heat in microwave for 1 minute

This tastes like apple pie, without the guilt! And it made my house smell like homemade apple pie!
These will be sure to keep you ahead of your hunger in between meals without the guilt or over eating! Just like anything, making and eating healthy snacks daily is a habit. It takes 21 Days to break or make a habit, and it’s taken me years and years of practice to make these habits into a solid routine. Do I slip up? Yup. Do I get right back on the wagon? You betcha. The minute you start making these healthy choices you are giving yourself a GIFT. The gift of health, and really there is no better gift. A gift of longevity where you will see your children have children, and be healthy enough to enjoy that time. The gift of being HAPPY in your relationships and HAPPY with yourself. The gift of confidence and higher self esteem. The gift of really being present with your family and friends, and really giving your all at work because you will have increased energy and focus.

But getting there is a daily struggle and you will have set backs. And it will take time, patience and practice. You can and you WILL do this, I just know it! Remember, you are giving yourself a gift.

Your friend and coach,
-Kami

Superfood Peanut Butter Protein Bites

7 Jan

WARNING: HEALTHY ADDICTION!!! These are THE BOMB!

Introducing: Superfood Peanut Butter Protein Bites!!! {Recipe below picture}

PB Bites

Superfood Protein Peanut Butter Bites

Use as pre-workout, a snack, or to satisfy your PB craving and/or chocolate craving in a SUPERfood, healthy way. And kids love them too!

RECIPE:
Mix all ingredients in large bowl:
1 cup “Just Great Stuff” powdered PB (or PB2. Both avail at Amazon.com. Just Great Stuff is similar to PB2 but seems to have cleaner ingredients AND is Organic)

1/2 cup all-natural Peanut Butter
1/2 cup unsweetened apple sauce
6 packets all-natural Stevia
1 scoop superfood Vanilla Shakeology or Chocolate#Shakeology
1 cup dry quick oats or instant oatmeal

Mix well. Form into golf-ball sized bites. FREEZE for 1-2 hrs & keep frozen. When you want one, let it stand for 30 seconds to thaw a little Makes ~15’ish..depending on size. They’re ~80 calories each & ~8g protein.

Have a Fit & Fabulous Week!
Your friend & coach,
-Kami

Wake up to a nice cup of… hot lemon water?

6 Jan

For about 2 months now, I’ve been starting off my day with a cup of hot water and lemon instead of coffee, decaf or tea. No caffeine here- I sleep and feel so much better without it! Plus cutting out the caffeine helps heal your thyroid, which is my mission right now. Hot lemon water is actually quite refreshing and soothing in the morning, not to mention very cleansing!

Try hot water with lemon to start your day!

Try hot water with lemon to start your day!

Here are some benefits of drinking hot water with lemon:

  • having hot lemon water in the morning flushes out toxins
  • lemons are an excellent source of vitamin C which protects immune system
  • lemons contain pectin which boost immunity and benefits the colon
  • balances pH levels
  • aids in digestion
  • prevents the growth of bad bacteria that cause infections
  • reduces pain & inflammation
  • helps cure the common cold
  • nourishes brain & nerve cells
  • strengthens liver enzymes
  • helps eye health
  • prevents wrinkles & acne
  • replenishes body salts after a good workout
  • aids in digestion

Who knew lemons could do all that? And if you have heartburn, drink a glass of concentrated pure lemon juice for relief.

Think you could ditch the coffee and go for hot water & lemon? Ditching the caffeine can help you sleep better at night and feel more balanced during the day. And don’t fall for decaf- that just means that they took the caffeine out with some harsh chemicals and most decaf still has caffeine! Kicking caffeine to the curb hasn’t been too hard, in the winter I just want that morning cup of something hot! Try it!

Source: foodmatters.com