Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Friday, November 29, 2013

FOODIE FRIDAY

Today I will be sharing my latest..
Chocolate Pomegranate Bark

This recipe is very quick and easy and is a great, GUILT FREE, holiday bring along for all to enjoy.


INGREDIENTS:
10 oz. Cacao 85% (aka VERY dark chocolate)
1/2 cup pomegranate
1/2 cup unsweetened coconut flakes
YEP, that's all.

Break up the Cacao into small pieces and melt them. Once it is melted I added the coconut and a bit of the pomegranate and mixed it into the melted cacao. spread the mixture onto a piece of waxed paper, not too thin. Once I spread the mixture I put the remainder of the pomegranate on top. I put in in the freezer to set and then broke it into pieces. 

Here is the finished product!!! 



Wednesday, November 27, 2013

Workout Wednesday

So today I bring you a live video..no edits no nothing...oh wait..a bit of laryngitis..Get in your workout before Thanksgiving in less than 15 minutes!! that is all this will take you, I promise.










CHECK OUT THE SWEET BLACK WEDNESDAY SALE ON THESE BEACH BODY ITEMS AND MUCH MUCH MORE!!!


Head on over to my page..
Items sell out fast so get yours quick..makes a great Christmas present
















Monday, November 25, 2013

Motivation Monday

Tell me. What motivates you? Is it a young boy helping an elderly person with a door? Is is seeing the good side of a person? Is it seeing a person defy the odds? Is it watching a friend finish a marathon?  Whatever it may be I hope you share it with others. It's not so much telling them what it is that motivated you, it is sharing with them the feeling you got. Take that motivation and share it. That feeling you get when someone or something motivates you, take that feeling, and continue to share it with others. You could be the changing factor in them having a good or bad day. 








I always say my clients motivate me, and they do. I know I am supposed to be the one motivating them and I sure hope I am following through with that. It's the feeling, the feeling I get when one of them shares with me some great news, something they thought they couldn't do or a goal they thought they couldn't reach. That feeling I get is a feeling of excitement and accomplishment and I just take that feeling and use it to motivate others. 






When I see how far one of my clients has come in their progress it makes me so happy. I know they think that I helped them but, really, they did it all on their own. I was just there to lend a helping hand. I'm not with them 24/7. I hope they realize that they are so capable of so much more than they have accomplished thus far. I know they all motivate each other which is great. I was just there to hold their hand. 

If you are motivated by something get out there and share it!! You will never realize the impact you have on others. Always be a positive, honest and true person and that alone will motivate others. 

Friday, November 22, 2013

Foodie Friday..

With the weather turning colder I like to cook things in my crock pot. I'm gonna call this one Hot Salsa Chicken...and it goes like this...This recipe is wicked easy.
 Take some chicken breasts and put them in your crock pot on low, add a bit of salsa and a shot or two of hot sauce. I like me quite a bit of it, so much my nose runs. Now I also put about a TBSP of ranch dressing mix..not saying that is the best thing to put in there if you are looking to keep it CLEAN..but I'm going with the 80/20 rule on this one so this would be my moderation of not so clean eating. You let it all cook for a few hours. Give it enough time so you are able to shred the chicken in the crock pot. Once is in done, i usually scoop out a couple of ounces and top it with a bit more salsa and of course some avocado. Mix it all up and there you have it. Easy peasy!!










Wednesday, November 20, 2013

Workout Wednesday

Well friends you are going to have to bear with me today as I have been without power for the last 3 days and now have a bit of a stomach bug...BUT..I will not leave you workout-less!! No worries there. So for today I will tell you what to do.


Repeat this series 5 times and you will be burning fat like nobody's business.

10 push-ups
15 jump-ropes ( no rope, fake it)
20 squats (stick that butt back)
25 switch lunges
30 jumping jacks
35 crunches

Who says you don't have time for a workout!?
these 6 exercises repeated 5 times..under 10 minutes. Now don't tell me you don't have 10 minutes.




Let me show you how you can find your 10 minutes...
CLICK BELOW





Want more information? Go ahead and ask, I'm here for ya. Let Me be your coach. Message me at Melba2875@sbcglobal.net
 and we can talk more.

Friday, November 15, 2013

Foodie Friday - Sweet Potato Nachos

Oh, think ya can't have NACHO'S while trying to eat healthy?? Let me show you how. I made these tasty little things the other day and was impressed with how great they were.






 Here is how I made them... Get yourself a sweet potato and of course wash it. Make sure it is completely dry and then slice it thin, ( I used my mandolin slicer). The thinner you slice them the easier it will be for them to cook and be crispy. I just used a bit of sea salt on them and spread them out on a cookie sheet, lined with foil, baked them in the oven at 350 for about 15 minutes or so. While they were cooking I made up my guacamole. Cut up your avocado and mix it up with a bit of garlic, cilantro and chopped onions and tomatoes and a tiny bit of lime or lemon and let it sit in the fridge while the potatoes are cooking. Next, I took a  chicken breast and cut it up into small pieces and mixed it in a bowl with a bit of the following  garlic powder, chili powder, cumin, paprika, and red pepper. Cook the chicken in a tsp. of coconut oil in a pan until done. This should be perfect timing for the potatoes too. I did flip mine a few times also. Once everything is all cooked up I put the potatoes on a plate in a circle and then put the chicken in the middle of that, put the guacamole right on top and ENJOY! Oh let me tell you this was a great lunch and it sure did fill me up. This is PALEO approved also..

Wednesday, November 13, 2013

Workout Wednesday HIIT 2

Once again I am sharing a H.I.I.T. workout with you..
Let's not forget, this is twice the workout in half the time. If you go all out for these 4 exercises anywhere between 3 to 5 times you will have increased your metabolism for the rest of the day. If you are willing to give it you've got for just a short time you will reap the benefits.


Today's Workout

10 Walking Planks
10 Straight leg/arm knee in sit ups
15 squat w/ alternating side leg lifts
10 tuck jumps















Benefits of High Intensity Interval Training

  • You lose weight faster. The more vigorous your exercise, the more calories you will burn, so even short bursts will help you lose weight.
  • It eliminates boredom. By mixing up the intensity of your exercises, it changes things up. Not only will your fitness program go by faster, but you won’t experience the boredom that can come from doing the same routine day after.
  • No extras needed. You will need little or no equipment for your interval training.  Interval training requires no special skills — the only thing needed is more effort on your part.
  • You increase your fitness levels. You will improve your ability to exercise and increase your endurance  over time.
  • You reduce the time spent on exercise. You spend less time exercising, but you burn the same or more calories as with your normal routine. More bang for your buck. You are also using multiple muscle groups during each exercise.

Monday, November 11, 2013

Motivation Monday....A transformation story


  • This week I am bringing you another motivational story of one of my challengers. This is her transformation story right from the heart. She is doing my T25 challenge and I could not be more proud of her progress and the person she is becoming through this journey. I can not wait to see her reach her goals.





    My name is Leslie and I am 40-years-old. I have struggled with my weight for the past 10 years following the birth of 2 children. Like most mom's, I put my kids first and totally neglected my own health. I went from 125 pounds to 172 pounds over the past 10 years by eating unhealthy, not exercising regularly and by simply not caring about myself. On my 40th birthday I looked in the mirror and didn't like what I saw. I didn't like what I had become. I was an unhealthy, overweight, very unhappy person. I had tried so many diets, so many exercise programs and I ALWAYS gave up because I didn't see any results. Then one day I got a message from my friend Melanie that would soon change my life. She introduced me to the T25 challenge and Shakeology. This program has given me hope for the first time in many years. In the first 5 weeks I lost 15 pounds and over 20 inches. I have struggled the last 4 weeks trying to balance a busy life and have lost only 2 more pounds. I may have bumps in my journey, but that is okay, I know that now. I am not afraid to fail anymore because I know the only thing standing in my way is ME. So I will keep going step by step and soon I WILL reach my goal of 130 pounds.





  • To those who are thinking about starting T25, stop thinking and just do it. Don't do it for anyone but YOU. YOU and only YOU are in charge of your own destiny. Go fight for a better you.





Wondering what T25 is? CLICK ABOVE to find out more..

Friday, November 8, 2013

Foodie Friday BANANA BREAD

Paleo Banana Bread...
INGREDIENTS:
1/2 c. coconut Flour
1/2 c. almond flour
1 c. smashed RIPE banana
1/2 c. melted butter
1/4 c. cacao chips
1/2 tsp. cinnamon
4/3 tsp. baking soda
1/4 c. honey
4 eggs
1/2 tsp. vanilla
3 tsp. of melted coconut oil 
a pinch of salt


Preheat your oven to 350, grease loaf pan.
Combine dry ingredients in large bowl, set aside. Beat eggs in a separate bowl. Add vanilla, honey and mashed banana to the eggs and mix until somewhat smooth. Pour the liquid ingredients into the dry ingredients and mix. Add the melted butter lastly to the mix. Pour into your greased pan and bake for 40-45 minutes at 350. Cool on a rack and enjoy..




It was very hard to let it cool long enough before eating!




Wednesday, November 6, 2013

Workout Wednesday

Today's workout is brought to you by TURBO FIRE. This is one of my challenges.  It is a high energy workout that is FUN and you will definitely get your sweat on..Today's workout is part of the  HIIT 15 class. It consists of segments of high intensity over a short period of time. Each interval is repeated 3 times over just 15 minutes. This video is a bit of what 2 of the intervals are about.












 For more information on TURBO FIRE, click below





Monday, November 4, 2013

MOTIVATION MONDAY

Sometimes all we need is a little push in the right direction to make us start seeing things differently so today, I bring you QUOTES to motivate you and keep you going.


"Virtually anything you could ever want to be, have or do is achievable with learning and hard work." -Brian Tracy
You must believe in yourself and realize you are worth the effort it takes.


Don't give up..you never know how close you actually are to reaching your goals.

" Love only grows by sharing. You can only have more for yourself by giving it away to others."- Brian Tracy
The more you help others the more you help yourself.

Failure is NOT an option never ever quit!!

"You never can tell how close you are, you may be near when it seems so far." -Anonymous
Keep moving forward, don't look back.

I always say how all the people who have come into my life have helped motivate me in some way shape or form. I just want to tell all these people that you'll never know how much your encouragement means to me. You keep me focused on what is important. You'll never know how much YOU are helping me as I am helping you...