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In this together,
Anne

Vote for the next $10,000 Winner!

My amazing friend Cammie is in the running to win $10,000 in Team Beachbody's Million Dollar Body contest.  
I would love it if you would support Cammie with your vote. You've only got a couple of weeks left.

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Do me a favor and watch this.

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

A Facebook post by Adelina Ortiz about Shakeology!

"Oh my Goodness Guys Shakeology works!!!! My husband been taking it for 3 weeks & his Cholesterol has gone from 236 to 209(<200).His cholesterol/high density lipoprotein was 5.6 now 4.5(<5.0).HDL 42 to 46(>40).Triglyceride 317 to 93(<150) Shakeology WORKs. He been fighting his Cholesterol for years and this is the first time that his cholesterol is this low and the only thing he has been doing is his Shakeology. "

Thanks for sharing this Adelina! 

P90X Meal Plans

Over the years I've gotten a pretty good handle on how to eat for fat shredding, for energy, to maintain, but I realized after Dave's first week of P90X that he simply hasn't had that experience yet and needs a clear-cut meal plan. He wants to do the Phase 1 fat shredder for P90X this week so I decided to follow the meal planner in the manual. I'm not following it to a 'T' but as close as I can. There will be a little more cooking this week than usual, but the week looks good for that, so I say bring it on!  Instead of P90X bars, we are using Shakeology with some extra protein thrown in each day.
Monday - P90X Chest & Back and AB Ripper X

Dave’s approx. calories  2600  Anne’s approx. calories 1800  

Numbers in () are for Anne.  Our boys, ages 9, 12, and 16 eat what we eat and because this is a low carb plan, I throw in extra fruits, snacks, complex carbs...cookies...for them!  I will simply cook this as for a family and then portion out the meal. 

Post workout snack: P90X Recovery Drink

Breakfast:   Mushroom Omelet 

                                                      6 (4) egg whites, salt/pepper, ¾ cup brown mushrooms,                                                                       2 T. chopped green onion, ½ chopped roma tomato, 2 (1) oz. goat cheese

                                    1 cup frozen berries

                                    1.5  (1) cups 1% cottage cheese

Snack:                    Chocolate Shakeology + 1 T. peanut butter, ice, almond milk (unsweetened)

Lunch:                  Chef Salad

                                                      6 (4) oz. chopped fat-free deli turkey breast

                                                      1.5 oz. fat-free mozzarella cheese

                                                      ½ roma tomato  or 5 grape tomatoes

                                                      2 cups romaine lettuce

                                                      ¼ cup artichoke hearts, chopped

                                                      1 oz. avocado

                                                      Balsamic vinaigrette (homemade)

Snack:                                      15  (12) almonds, raw

                                                      2 T. protein powder in almond milk

Supper:                                    6 (4) oz. grilled salmon

                                                      1 cup steamed asparagus

                                                      1 cup wild rice

                                                      2 (1) cups  Pacific foods Roasted Red Pepper Soup


Tuesday – P90X  Plyometrics

Dave’s approx. calories 2600  Anne’s approx calories 1800

  Add whey protein in almond milk if needed for extra protein.

Post workout snack: P90X Recovery Drink

Breakfast: Greenberry Shakeology mixed with 2 T. vanilla whey, 4 strawberries, ½ cup oj, water and ice.

                                                                        1  (1/2) cup Fage Yogurt 0%

Snack:  15 (12) raw almonds

Lunch: Shrimp Stir-fry

                                    8  (6) oz. shrimp

                                    ¼ T. low-sodium soy sauce, ½  t. rice vinegar, ¼ cup fat-free chicken broth, ¼ t. minced garlic, ¾ cup red onion, ¾ cup broccoli, 1.5 cups snow peas, 1.5 cups mushrooms, ¼ cup yellow bell pepper, ½ can water chestnuts.   (Soy sauce through garlic in sauté pan over medium heat until tender. Add veggies and continue to sauté, stirring and adding more broth as needed. Add shrimp when veggies are halfway cooked and sauté until shrimp is opaque and veggies tender.)

Snack:  2 (1) lowfat cheese stick

Supper:  7 (5) oz. grilled chicken

                1 cup green beans

                        2 (1) cups butternut squash soup (Pacific foods)


Wednesday – P90X Shoulders & Arms, Ab Ripper X

As always, add extra serving of whey in almond milk or water if needing extra protein.

Post workout Snack: P90X Recovery Drink

Breakfast:  Chicken Scramble

                                     7  (5) egg whites, 3 oz chicken breast cooked and diced, 2 oz. fat free parmesan cheese, fresh basil if I have some.

                                    3 (2) slices turkey bacon

                                    6 (4) oz. fresh squeezed oj/lemon juice

Snack:  Cucumbers and 1 T. goat cheese

Lunch:  Chicken Salad 

                                    8 (6) oz. Poached and chopped chicken breast, 2 T. low-fat mayo, ¾ T. Dijon mustard, 2 T. green onions, pepper and dill to taste, ½ c. chopped celery.

                                    3 (2) cups salad greens

                                    2 cups (1) Veggie soup  (makes enough for 2 large meals…scale down as needed) 

                                                      10 cups fat-free chicken broth, 4 red potatoes, 4 cups quartered onions, 1 cup sliced carrots, 3 cups celergy sliced thick, 2 cups zucchini or beans, 8 oz. tomato sauce, 2 cloves garlic, ¼ cup fresh parsley, dash of pepper, salt to taste

Snack: Chocolate Shakeology, 4 oz. almond milk (unsweetened), water, ice, 1 T. peanut butter 

Supper:  7 (5) oz. grilled Salmon

                       1 cup wild rice

                       1 cup green beans/carrots


Thursday – P90X YogaX or One on One Fountain of Youth Yoga

Breakfast:  Strawberry Banana Blast Protein Shake

                         1 cup almond milk,  1.5 (1) scoop vanilla whey, 1 (1/2) cup frozen berries, ½ banana, ice

                     ½ toasted whole wheat English Muffin

Snack:  1 cup Fage 0% yogurt, agave nectar, cinnamon and 5 walnuts

Lunch: 7 (5) oz. grilled chicken breast

             3  (2) cups romaine salad greens

             1 cup artichoke hearts (not marinated)

             Vinaigrette

Snack:  Chocolate Shakeology with 1 cup almond milk, 1 T. almond butter and ice.

Supper:  Beef and Veggie Stir Fry                                   

                    6 oz. sirloin beef and 2  (1) cups veggies

                Miso Soup 

                     (Sesame oil, 1/3 c. shallots, 3 T. miso, 1 qt chicken broth, ¼ cup firm tofu, 3 T. scallions for garnish.)

                 ¾   (1/2) cup quinoa noodles

Friday – P90X Legs & Back  and AB Ripper X

Post workout snack: P90X Recovery Drink

Breakfast:  Spinach Scramble

                           8 (6) egg whites, ½ cup Roma tomatoes, 1 cup spinach leaves,  3 (1) oz. feta cheese crumbles, fresh basil if available

1      (1/2) medium grapefruit

 1 cup almond milk with 2 T. chocolate whey

Snack:  Shakeology – Greenberry with 2 T. whey, ½ cup oj, water, ice, ½ banana

Lunch:  Turkey Burger 

                 6 oz. ground turkey breast (97% fat free), 1.5 T. whole wheat breadcrumbs, 3 T. buttermilk, 1 T. green onions, 1 T. fresh parsley, ¼ t. Dijon mustard, 1 dash Worcestershire, pepper to taste

2      (1) oz. low-fat swiss cheese

1 (1/2) cup coleslaw  

    (enough for 6..scale as needed.. 3 cups shredded green cabbage, 1 cup red cabbage, 1 cup jicama, ½ red onion, 2 apples finely diced, ½ cup fat-free mayo, 1/3 cup white vinegar, 2 T. sugar, 1.5 t. caraway, ¼ t. salt, pinch pepper)

3      (1) cup gazpacho  

 (Yield 10 cups! Scale as needed… 28 oz. canned tomatoes, 3 cups low-sodium tomato juice, ½ cup diced carrots, ¾ c. each green and red bell pepper, ½ red onion, 2 shallots, 2 garlic cloves, 1/3 cup red wine vinegar, 1/3 c. fresh lemon juice, 1 t. paprika, ¼ c. fresh oregano, basil, parsley if available…at least the parsley!, Tabasco sauce to taste.)

Snack:  12 (8) oz. 1% cottage cheese

Supper:  8 (6) grilled fish

                1 cup cooked wild rice or red quinoa

                1 cup broccoli or green beans

           

Tony and the Kids!

On Saturday, January 9th, the day began with a fun kids' workout with Tony Horton, Mr. P90X man himself! Tony talked to the kids about healthy eating. And just like Sunday school, after a few minutes the kids knew the 'right' answers...broccoli and chicken  not candy and donuts! Always a danger asking kids questions in large assemblies..and more than one parent was slightly embarrassed when their child
 told Tony they had donuts for breakfast!

The kids learned fun moves like 'Banana Rolls!'  Then after the workout, the kids lined up in a very neat line, I must say, and each of them went home with an autographed picture to remember the day!





While the kids were getting autographed pictures, the exclusive coach luncheon with Tony was being set up in the next ballroom! 


In this together,
Anne
402-613-6468
www.coachyoufit.com

Lincoln Event with Tony Horton

We had an incredible Team Beachbody event in Lincoln, Nebraska on January 9th. People from 11 states came into Lincoln..on the coldest day we've had all winter..to meet and work out with Tony Horton!












Friday night started with a Coach welcome reception and attendees were blessed by the surprise appearance of Tony Horton who spent the entire evening listening to people's stories, taking pictures and sharing some of his stories. He's a celebrity to so many people, but he treats everyone else like they are the celebrity. 




In this together,
Anne Dovel
In week 1 of P90X..again!

Most inspiring story I've ever heard!

For more on Cammie's story, go to http://teambeachbody.com/wheeliechick
where you can also request her as your Beachbody Coach!




In this together,
Anne

Quick homemade Egg Drop Soup

Egg drop soup is a good quick snack. And especially satisfying in the wintertime. 

Plus, it's so easy to make up a single serving!

I keep organic chicken broth (would also work with vegetable broth) on hand. I like the broth that comes in a box because it's so easy to refrigerate the extra.

So, I start by pouring 1 cup or so of chicken broth in a small pan. I throw in half a cup of frozen veggies. When the broth is hot, I add 2 beaten egg whites and simmer 3-4 minutes. Salt & Pepper as desired. 

Now let me tell you what I did today with this! To the broth, I added a handful of petite frozen sliced green beans and 1/4 cup frozen corn. When the broth was hot, I added 7 medium pre-cooked shrimp, a dash of Chinese 5 spice powder and then the egg whites. 

Extra protein. Low carb, which is especially nice after a week of Christmas merriment! 

Mmm...So easy. So tasty. I've even done it without veggies for an extra protein boost during the day. And when it's 0 degrees outside, hot soup makes a great meal or snack!

In this together,

Anne

2010 - Make it your healthiest year ever!

My favorite kitchen gadgets

I was making Chili though the other night and my boys, while they love foods with tomato products, they still prefer not to see chunks of tomatoes. So what to do. I had already dumped a jar of home canned tomatoes in the pan...I could put them in my blender but then I looked up and saw a beam of light shining towards my brand new, never opened immersion blender..the Cuisinart Smart Stick Hand Blender.  Got it down and blended those tomatoes in a snap!  (It's not a Bamix...but it's also not $179)
I am now officially in love with it. I've used cheaper ones and wasn't impressed which is probably why I kind of set it aside last Christmas and didn't give it much thought.
Some day I'll tell you the "TNT" lentil soup story and how I decorated my kitchen in about 3 seconds by blending hot lentil soup. 


My other favorite,  kitchen must-have devices:
1. Bosch Universal mixer  (I can make one loaf or 6 loaves of 100% whole grain bread dough in 6 minutes. You'll never go back to store bought.) And it has an awesome blender on it. I have a 17 year old Bosch Universal and am really lusting after the new Universal Plus!
2. Cuisinart waffle maker. I have the small round one that stores upright. It's a space saver and makes thinner waffles than our old belgian one.
3. Cuisinart Griddler G-4. This should have tons of ****** by it. I LOVE this and I'm not crazy about stuff taking up my countertop space. But I can't live without it now. Use it DAILY! 
4. Quality and I mean high-quality knives. My favorite one is a paring knife that my dad made me and no...you can't have it. But my second favorite paring knife is a wood handled Chicago cutlery one I got at a garage sale. Don't buy the Chicago Cutlery knives at discount stores like Shopko. UGH. Got a whole set of those for Christmas last year and they have caused me to come close to swearing. Lousy knives. I've giving them to my mom for...for gardening. She loves using knives to work in her flower bed and I'm telling you...these aren't worth the space they take up on my countertop for kitchen work.
5.  I also have a grain mill so I can grind my own flour, but that' isn't practical for most people. It is nice though.
6. My pampered chef can opener. It takes the top off instead of cutting around the inside. It's wonderful.
7. Last but certainly not least..an under the cabinet radio/cd player. Love it!


Note. I don't have a microwave. Haven't had one since our last one died. And quite frankly, I don't miss it anymore. 


When you equip your kitchen with the tools you need for your healthier lifestyle, you will enjoy cooking more and eating healthier foods that you can prepare at home in a snap! Cooking healthy doesn't have to be difficult or time-consuming or expensive.  I'll show you how in some upcoming videos..if I ever get them edited. :)  


In this together,
Anne

What will you be looking back at 3 years from now?

I've been a Beachbody coach for 3 years now and have used Beachbody workout programs for 8. 
Sometimes as a business owner, I get hung up on the details in growing my business. And I realized this week, in looking back over the 3 years just how many lives have been changed because they stuck to their workouts or because they became a coach and are now able to pay their mortgage with their extra income. And how fine the thread is from one relationship to the next. 
In looking at my friends' amazing achievements over the years, what if someone in that thread...that line..had quit? What if Carl Daikeler had quit when the P90X infomercial was first being produced and just wasn't getting anywhere? Now look at it and more importantly, the thousands of people using it, with phenomenal results. 
What if Carl had given up on the idea of a coach network or given into the pressure of people saying they didn't believe it would work? It saved us from a very uncertain future when Dave's shoulder was injured at work. He's now a stay at home dad and full-time Beachbody coach. And the coach network is growing stronger than ever.
What if I had quit my workouts when people told me they wouldn't work? 
We have grown a successful team of coaches and now have the privilege of being able to look back over 3 years to see the bigger picture. To see and celebrate the amazing transformations. 
How many people would not have had someone share Beachbody with them had I given up on my hopes and dreams? 


In this together,
Anne

Quote for the Day

To move closer to your Dream...Remember that when you have exhausted ALL possibilities--You haven't.   

John C. Maxwell

Debbie's Shakeology Recipe

Do P90X. You'll get results!

P90X is the program that made me realize I was capable of a whole lot more than I ever thought possible.
There were times in the program when I just could not believe what I had just done. I couldn't believe the level of fitness I achieved. And I wasn't starting from an athlete or trainer background. I was into art and music, quilting and fiberarts. I never saw myself as athletic. And then all of the sudden, 90 days after starting P90X I was, well, ripped. Not like body-builder ripped, but I actually had the beginnings of a 6-pack.
What I've witnessed with this program amazes me away every single time someone completes it. And for those who are starting with a fitness background, their results just blow me away.
If someone tells you P90X doesn't work...they haven't done it.
I've done it. And it transformed this stay-at-home quilting mom into a lean, energetic stay at home mom and Beachbody coach!

If you would have told me 8 years ago that I would someday be lean, muscular, enjoying life to the fullest and helping others become healthier and more fit, I would have laughed you out of the park!
P90X transformed my life. Not just my fitness.








In this together,
Anne
402-613-6468

Have the courage to share with others!

Read the exciting news that Dan Lusk "000luskie349"shared on facebook today!  


Dan Lusk: Shout out to my dad, age 66, who has lost 55 pounds this year by biking, lifting weights, doing Kathy Smith Project You; Type 2 from Beachbody and drinking Shakeology. He is also at his lowest weight since 1970, is off all of his cholesteral meds, no longer uses his c-pap machine to breath at night and is one more good check up away from being off his blood pressure meds. GO DAD!!!!


Is that exciting or what? I love it! Did you stick to your workouts or do you need a kickstart? I've been a Beachbody customer for over 8 years now and I've had my share of really fantastic months where my nutrition and workouts seemed spot on and then other months when, quite frankly, I could have done better but I let little things get in the way! I'm starting over with a brand new workout, RevAbs, and a jumpstart with my eating so I'm ready for the holidays and a new year! Feel free to contact me and look me up on Facebook! I'm here to help you! 


In this together,


Anne Dovel 
anne@coachyoufit.com 
402-613-6468 
Milford, Nebraska 
Connect on Facebook!


*If you love Beachbody and have already had great results and love helping others, why not be a coach! Join our live webinars on Sunday & Wednesday nights at 9 pm CST to learn more. 
http://instantpresenter.com/fitfree1

Yes P90X Friends!

Tony drinks Shakeology. Is it in your nutritional arsonal? No?

 I can help you with that!  Check out my Shakeology page!
 www.Shakeology.com/annedovel 

 Want to get it for 25% off? I can help you with that too!

 Anne Dovel
 402-613-6468

Healthy Holidays!

Give yourself the gift of better health!

No need to wait for the holidays to start your fitness program!

We are entering the season of office parties,  school parties, and family celebrations.  And it is pretty common to hear people this time of year say, "I'll just wait until after the holidays to start my diet."
I used to do that every year! About this time of year I would decide I need to lose weight but with Thanksgiving coming, who was I kidding? I figured I would start after Thanksgiving. Then of course, I would decide I might as well wait until after Christmas and then after New Year's and on and on until it was nearly spring and gardening season. Surely I would work off the pounds gardening and doing yardwork and playing with the kids outside. Does that all sound a little bit familiar? 
It's a vicious cycle! Let's face it. There are always going to be holidays and celebrations. It's life! But don't put off your workouts just because you are afraid you are going to blow your eating for a few days. Stick to your workouts. Even during the busiest days this season, you can get a 15 minute walk in or Tony's 10 Minute Trainer! 
By starting and sticking to regular exercise even during the holidays, it will help you handle the stress better. Your immune system will be stronger. You'll be less likely to splurge as often and you will feel like eating better. Don't feel guilty, however, if you belly up to the buffet and put a few too many crabcakes and croissant bites on your plate. Guilt is non-productive!
My challenge to you is that if you aren't already exercising, start today! Commit to 5-6 days a week, even during the holidays.  You will bounce back a lot faster afterwards and you may just end up with a few less pounds to start off the new year!

You are strong and committed!
Anne Dovel

P90X is the #1 workout, but if it's not for you, there are others to choose from!

If you need helping picking a fitness program, just ask! I've done almost all of the Beachbody workouts!