Roasted broccoli with peanuts side dish

Hey! 

I don't do a whole lot of cooking so when I find something that knocks my socks off, I feel that it is only fair that I share!  So I wanted to send this out in case you needed something good in your back pocket for those fall camp fire invites. It was a hit with our obstacle run team this weekend at the after party!  

Meet your go-to broccoli recipe. It’s the perfect side dish any night of the week for meals as simple as grilled chicken breast and as delicious as this maple-glazed salmon. It’s versatile too. Add grilled tofu or tempeh for Meatless Monday, stir it into a quinoa salad, or serve it in a brown rice bowl with a poached or fried egg. It tastes even better as leftovers, and holds up well in the fridge for days, so use this recipe to take your next meal prep up a notch.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings, about ¾ cup each

Ingredients:
1 bunch broccoli (about 1½ lbs.)
2 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
¼ cup raw peanuts
1 Tbsp. brown rice vinegar
2 Tbsp. nutritional yeast
1 medium green onion, thinly sliced

Preparation:
1. Preheat oven to 450° F.
2. Separate broccoli florets from stems. Coarsely chop florets. Set aside. Peel stems and slice on a diagonal.
3. Combine broccoli stems and 1 tsp. oil in a medium bowl. Season with salt and pepper if desired; mix well. Place on baking sheet. Bake for 10 minutes.
4. Add chopped broccoli florets, peanuts, and remaining 1 tsp. oil to baking sheet; mix well. Bake for 5 to 10 minutes, or until stems are tender crisp.
5. Place broccoli mixture in a medium bowl. Add vinegar and yeast; mix well.
6. Garnish with green onion; serve immediately.

*recipe shared from the team beachbody blog

 One of my goals for the upcoming months is to use the email newsletters for more than just beachbody blasts and info, as a customer signed up with them, I am sure you get enough of those!  If there is something specific that you'd want to learn more about, just let me know!  I want to make sure you guys are getting something useful.  

The team hosts 4 week challenge groups for accountability and support, coach sneak peeks, and coach mentorship programs monthly.  If you ever want any more info on any of them, feel free to contact me!  In the meantime, hope you have a great month!

Lisa Fickenworth

Country Heat Fitness

Country Heat Fitness Program

Apply to be a part of our virtual group HERE

What is Country Heat™? 

Country Heat is a high-energy, low-impact dance workout that’s so simple and so fun, you’ll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music around. All you have to do is follow along and before you know it, you’re scorching calories, burning fat, and melting away the pounds as you reshape your entire body—all in just 30 days. 

What makes Country Heat effective? 

Because it’s the workout you’ll actually stick with! Country Heat makes it fun and easy to get fit. 

• 5 high-energy dance workouts and 1 Dance Conditioning workout give you all the calorie-burning benefits of a great cardio workout while using every muscle in your body to fire up your metabolism. • No complicated moves, no weights or equipment—just follow along for 30 minutes. 

• Dancing to country music is such a blast, it barely feels like a workout! 

• Autumn’s foolproof portion-control container system and Eating Plan let you lose weight by eating what you want in just the right amounts.

What makes Country Heat unique? 

Country Heat features the hottest country music—once you hear it, you have to start moving! There’s no choreography to remember, just follow along for a cardio workout that will keep you burning calories for 30 minutes. And when you add Autumn’s strength-building Dance Conditioning workout and portion-control nutrition plan, you’ll see why even people who think they don’t like exercise will love dancing to Country Heat. Autumn Calabrese is your personal trainer. Autumn Calabrese is a celebrity fitness trainer, professionally trained dancer, nationally ranked bikini competitor, and working mom. Her breakthrough hit workout 21 Day Fix® and follow-up 21 Day Fix EXTREME® have been Beachbody’s topselling programs for the past two years, and her FIXATE® cookbook has sold more than 350,000 copies. She is also co-creator of the recently launched The Master’s Hammer and Chisel™ workout program. She has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA).

What's Included?

Challenge Packs

Before you dance off the pounds with Country Heat, you’ll want to fire up your nutrition to help you get the best results from every workout. In addition, you’ll want the support you need to achieve your health and fitness goals. That’s where the Country Heat Challenge Pack comes in. Start your fitness journey with these all-in-one packages: Country Heat and Shakeology Challenge Pack 

• Country Heat Base Kit 

• Your first 30-day supply of Shakeology* 

• FREE 30-day premium trial membership in the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand.

† Challenge Pack price: $160

Country Heat Kickstart and Shakeology Challenge Pack 

• Country Heat Base Kit 

• 3-Day Refresh Kit 

• Your first 30-day supply of Shakeology* 

• FREE 30-day premium trial membership in the Team Beachbody Club, so you can stream your workouts with Beachbody On Demand.

† Kickstart Challenge Pack price: $205

What's in the Base Kit?

Base Kit: Retail price: $59.85 + Club price: $53.87 + Coach price: $41.89

As of July 27, 2016 - order your Challenge Pack Here  and be connected to our next virtual challenge group for motivation, accountability, and support to help you reach your goals!  

As of July 28, 2016 - order your Base Program Here 

Contact me for questio, health and fitness support, or to become a coach at lisafickenworth@gmail.com

22 Minute Hard Corps program info

Who wouldn't want to workout for just 22 minutes a day and get amazing results, right?!?  Almost seems to good to be true!  With not having enough time to live a healthier lifestyle being peoples number one excuse, this will force you to rethink that.  In less time than it takes for you to watch your favorite TV show, you can be done!  Awesome, right!?!

Introducing 22 Minute Hard Corps by Tony Horton

In 22 MINUTE HARD CORPS, Tony Horton makes it his mission to get you lean, ripped, and ready-foraction in just 8 weeks.

What is 22 MINUTE HARD CORPS?
     • A challenging, military-inspired workout program designed to burn fat, build lean muscle, and            get you “Boot Camp Fit” in 22 minutes a day.

     • The latest fitness breakthrough from P90X® creator Tony Horton, inspired by his time spent at          U.S. military bases around the world, helping troops train to their maximum fitness potential.

      • A series of 8 super efficient routines designed to maximize strength gains and fat loss within the        22-minute workout window.

Who is the target audience? 
     • Busy people without a lot of time to spend at the gym working out.
 
     • Former members of the military, who want to get back to the fitness level they had when they            were in the service.

    • Anyone looking for a “no-frills” workout that gets results without requiring them to learn a lot of       complex moves.

    • Fans of Tony Horton and other time-saving Beachbody® workouts like FOCUS T25® and      
      P90X3®.

What makes 22 MINUTE HARD CORPS unique?  
     • Superefficient, 22-minute workouts that condition your whole body with moves tough enough to        challenge you, but straightforward enough for you to do on Day One.

     • Optional, two-a-day Hell Week Challenge pushes your results from great to absolutely epic.

What’s included in the Base Kit?
     • The easy-to-follow workouts designed to deliver dramatic, visible results.

     • Anyone at any age or fitness level can do it! • It helps you lose weight, increase energy, and feel      better in almost everything you do. EXCLUSIVE! You  will get a FREE Bonus when ordering            through me!  
     DVD—HARD CORPS: Battle Buddy Workout. Pair up with a “Battle Buddy” to take  on this            calorie-scorching, partner-based workout challenge. It’s a $19.95 value—yours FREE!

Check out the details of the kits below and if this sounds like a challenge you are up for, feel free to contact me with questions at itsfitpossible@gmail.com or if you are ready to order and start your challenge, click HERE 

The Difference between the Base Kit and the Deluxe Kit

22 Minute Hard Corps		Base Kit	Deluxe Kit
GUARANTEE
60-day Money Back Guarantee		Yes	Yes
7 WORKOUTS (3 DVDs)	RUN TIME
Cardio 1*	22 mins	Yes	Yes
Cardio 2*	22 mins	Yes	Yes
Cardio 3*	22 mins	Yes	Yes
Core 1*	22 mins	Yes	Yes
Core 2*	22 mins	Yes	Yes
Resistance 1	22 mins	Yes	Yes
Resistance 2	22 mins	Yes	Yes
Resistance 3	22 mins	Yes	Yes
NETWORK EXCLUSIVE (1 DVD)
Battle Buddy	22 mins	Yes	Yes
3 DELUXE WORKOUTS (1 DVD)
Spec Ops: Cardio	22 mins	No	Yes
Spec Ops: Resistance	22 mins	No	Yes
Spec Ops: Core	18 mins	No	Yes
PRODUCT TOOLS AND GUIDES
Quick Start Mission Guide		Yes	Yes
Rations for Results Nutrition Field Guide*		Yes	Yes
8-Week Basic Training Action Plan		Yes	Yes
EQUIPMENT
7 Portion Control Containers		No	Yes
Shakeology Shaker Cup (25 oz.)		No	Yes
Beachbody PT Sandbag		No	Yes
FREE GIFTS
Cold Start Workout	11 mins	Yes	Yes
Hell Week Challenge Card		Yes	Yes
24/7 Online Support*		Yes	Yes
*These items are free to keep with purchase and do not need to be returned with the kit The products in the kit do not contain natural rubber latex that may cause severe allergic reactions.

REQUIRED EQUIPMENT	Dumbbells, chin-up bar OR resistance band with door attachment (not included in Base kit)
RECOMMENDED EQUIPMENT	Chin-Up Max, Beachbody Jump Mat and Beachbody PT Sandbag are helpful but not required.

WORKOUT DESCRIPTIONS
CARDIO 1	This 7-move workout gets your heart pumping from Minute One. Keep up with the platoon and earn a massive calorie burn.
CARDIO 2	This is basic training, but there's nothing easy about it. It's 3 rounds of 7 exercises, but these moves will push your fitness even further.
CARDIO 3	This cardio routine alternates between floor work and plyo moves for 3 hard-driving rounds.
CORE 1	Get ready to work your lower back, abs, and obliques in this epic, 10-move drill.
CORE 2	The reps are doubled in Core 2 to test your limits and maximize the burn.
RESISTANCE 1	5 simple resistance moves in 3 back-to-back rounds.
RESISTANCE 2	More resistance, more sweat, and more muscles recruited.
RESISTANCE 3	This resistance workout adds plyometric strength training to challenge your endurance.
SPEC OPS: CARDIO	These weighted cardio exercises utilize the Beachbody PT Sandbag to boost endurance and obliterate calories with extreme prejudice.
SPEC OPS: RESISTANCE	Three rounds of 5 advanced exercises that incorporate the variable-resistance Beachbody PT Sandbag to challenge your fitness even further.
SPEC OPS: CORE	This elite 10-move core workout hits your midsection hard to help you get ripped and ready for action.
BATTLE BUDDY	In this workout, you'll pair up with a "Battle Buddy" to take on this calorie-scorching, partner-based workout challenge.
COLD START The Cost Breakdown	Optional warmup that will increase your heart rate, warm up your muscles and joints, and prepare you mentally and physically for the movement ahead Kit Details (USD) Retail Club Members Coach Base Kit $39.90† $35.91 $29.93 Deluxe Kit $79.80† $71.82 $59.85 Deluxe Upgrade Kit $39.90† $$35.91 $29.93 Deluxe DVDs $19.90† $17.91 $14.93 Network Exclusive Battle Buddy** $19.95† $17.96 $14.96 Beachbody PT Sandbag $34.95† $31.46 $26.21                                    Challenge Pack Details (USD) Retail Shipping 22 Minute Hard Corps Challenge Pack $140† $2.00 22 Minute Hard Corps Performance Challenge Pack $140† $2.00

Hammer and Chisel Launch

The Master's Hammer and Chisel 

Be a part of the test group - apply here!

What is The Master’s Hammer and Chisel™?

For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistancetraining system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days. 

About your Trainers

Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.

I have had the opportunity to workout with Sagi and meet them both on a couple of occasions, and let me tell you they are the real deal! Super kind, passionate about helping others and a dedication to ensuring others success!
                            

Ready to rock this program??  Click here

What makes The Master’s Hammer and Chisel incredibly effective and unique? 

• The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.
• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.
• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.
• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.
• Includes options to adapt certain exercises if you have limited access to equipment.
• Includes a modifier who demonstrates some moves at a lower intensity

Who should complete this program?

• People looking for a comprehensive resistance training or muscle-sculpting program - Create a body that’s a true work of art with 30- to 40-minute resistance-training workouts that incorporate SSP Training’s three phases of sculpting—Stabilization, Strength, and Power—to help you rapidly build, chisel, and refine your body to reveal incredible definition in just 60 days.
• Those who liked Body Beast® or 21 Day Fix EXTREME® or Trainers Sagi Kalev and Autumn Calabrese - For the very first time, fitness competitors and personal trainers Sagi Kalev and Autumn Calabrese have teamed up to bring you a total-body transformation program, one that combines their motivating styles with their proven training methods and nutrition plan.
• People who crave a simple, flexible nutrition plan to help them reach their unique goals. - Sagi and Autumn recognize that everyone has different fitness goals and their easy-tofollow nutrition system lets you customize your eating plan to reach them. So whether you want to carve a lean, toned body, sculpt and maintain what you’ve got, or build more muscle, you’ll eat the right portions to sculpt your ultimate physique.

Whats Included?
BASE KIT WHAT’S THE BENEFIT?

• Portion-control containers + workouts 12 hardcore workouts on 6 DVDs Efficient 30- to 40-minute resistance-training workouts that will help you build muscle, sculpt incredible definition, and lose weight for a strong, visually stunning physique. 
• 7 color-coded, portion-control containers Whether you want to lean out, sculpt and maintain what you have, or build more muscle, you don’t need complicated meal plans to reach your goals. With 7 color-coded, portion-control containers, this is one nutrition plan that’s easy to follow. 
• The Master’s Hammer and Chisel Program and Nutrition Guide A comprehensive guide that shows you how to use your portion-control containers and nutrition plan. Also includes easy-to-make recipes and expert tips from Sagi and Autumn on how to get the most out of your workouts. 
• Quick-Start Guide Your simple 3-step blueprint for building the body you’ve always wanted.
•  60-Day Workout Calendar For efficient and effective training, the order of your workouts matters. With this calendar, Sagi and Autumn have you covered for the next 60 days. 
• Also includes your Nutrition Plan “cheat sheet” and Food Lists on the back! 
• Deluxe Kit -  In addition to everything featured in the Base Kit, you get an 8-lb. medicine ball along with 4 advanced workouts designed around this piece of equipment. You’ll also receive an extra 

Free from ordering through a coach -get an exclusive workout

Sign up to complete this program here 

 

Available December 8, 2015 HERE 

Disney Swag on a Budget!

I honestly can't even believe that we are heading to Disney in a little over a month!  For us, it really wasn't financially feasible but when friends say, "lets rent some houses in Orlando for the week," you know it's not an everyday occurrence and you want to make those memories, so you make it happen!  Life is too short not to in my opinion.  And honestly, my kids have been through hell this year and deserve a break! And so do we.  Gavin's eosinophilic esophagitis diagnosis last year at Christmas turned our world around.  His food restrictions are so strict that only the magical chefs at Disney can make it an amazing experience food wise for him as well as everyone else.  

So, long story short...we're headed to Disney!  We're going the first week of December so there was no way we could pull off Disney and Christmas so Santa is coming early this year!  On the morning that we wake up, there will be gifts under the tree and notes from Santa with our surprise.  They each will get tote bags with a simple iron on stating "this kid is going to Disney World."  There are reservations made on our last night there for Minnie's Magical Christmas Dinner and VIP tickets to the Fantasmic show.  I want to make Christmas memories so that when they wake up on actual Christmas and have scrapbooks of their pictures, they are still excited!  I also want to be that silly family with matching shirts!  There are a ton of cute ones on Etsy and through the internet but we don't have extra funds right now for that kind of stuff so I decided to make our own.  Now I warn you...I am the Pinterest Fail Queen so even starting these projects was scary.  But they worked!!!  So that means that I need to share with you how super simple it was, because I promise you can do it too!  

Bleach Mickey Zip Up Hoodies

All you need for this one is a colored sweatshirt, a spray bottle and some bleach.  I went with zip up ones because I figured they could act as coats and last the whole week.  I also chose black because it goes with everything!  I would definitely recommend a dark color. You could also use tee shirts too.  

I must have deleted my pictures of this whole project in process but I promise you can figure it out! 

1.  Find a mickey silhouette online to print out.  I just searched "Mickey ear silhouette" to find this one and printed different sizes on card stock.  

2.  Prepare your bleach spray bottle with Bleach/water solution.

3.  Place the mickey cut out on the area where you would like to see the Mickey head and lightly spray around it.  ***You do not want to saturate it, don't even do a full spray.  I used like little squirts after I learned this lesson the hard way on sweatshirt number one.  

4.  I made symbols on the front and back.  For the boys, I just did a larger Mickey on the back, centered.  For the girls, I used a smaller one in the corner and sprayed up towards the shoulder for effect.  

5.  Once they dried, I washed them in cold water, dried them, and hid them until we are ready to go! 



Next project is for our "Christmas dinner" date with Mickey and Minnie.  These are our matching family tees and I love them!!!  My only downfall was that I did not use soda wash so make sure you get some.  Now for this one, I actually save the step by step pics so I hope they help.  

Tye Die Mickey tees 

Step 1:  Cut out a Mickey template or find cups and bowls to trace Mickey's head onto your tee shirt.  

Step 2:  Use a needle and dental floss to sew a basting stitch around the mickey head. Do NOT tie off at the end.  

    

Step 3:  Holding the beginning stitch, pull the other end together to scrunch up your Mickey head, keeping the fabric of the mickey to the front of the shirt and tie the ends together.  

  

Step 4:  This is where I should have used soda ash to keep the colors bright but I just wet the fabric with water instead.  

Step 5:  Rubber band directly behind the Mickey head where the floss is bunched. Then, holding the Mickey section, turn the head to get the shirt the roll up into a cinnamon bun looking shape. 

                         

Step 6:  Rubber band the remainder of the shirt.  I used four bands making a pie like shape on the shirt.  Then you get to color!  Starting with the Mickey head.  Make sure to get the top and the ears underneath to get the whole head effect.  

Step 7:  Color each section according to what you want.  Since we are doing Christmas, we chose red and green. 

Step 8:  Place shirts in a plastic bag sealed for 24 hours.  Once the time is up, unwrap the shirt and rinse with cold water. Then wash! 

Thats it!!! I will add a pic of the whole family rocking them once vacation actually happens!  But I couldn't wait to get this all down into the blog.  Partly, because I never have time to write anymore. So I had to take advantage of a quiet evening and an early bedtime.  If I come up with any more projects, I will make sure to keep adding!  And leave your comments if you try them, with pics!!! Or if you have any other great ways to do fun family Disney projects on a budget!