Melanie Sobocinski FITNESS

Melanie Sobocinski FITNESS

Wednesday, September 9, 2015

Low Carb Cheesy Broccoli/ Cauliflower bites

I'm always looking for new ways to jazz up our vegetables and I have to say, this one was a good choice. It's a delicious, easy, low carb option.

They went over quite well here. I'm pretty sure I got a thumbs up from everyone at the table.





http://www.melaniesobocinski.net/search/label/recipe
 
 
 

The recipe is wicked easy:

Ingredients
  • 1 c broccoli (chopped)
  • 1 1/2 c cauliflower ( chopped)
  • 3 large eggs
  • 1 teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon oregano
  • ¼ teaspoon black pepper
  • ⅛ teaspoon cayenne pepper
  • 1 shot of Franks Red Hot Sauce
  • 1 cup shredded cheddar cheese
  • 1 cup almond meal
Instructions
  1. Preheat oven to 400 degrees F.
  2. Place the broccoli and cauliflower in a  pan with water and boil until soft. Drain.
  3. Meanwhile, in another large bowl, whisk together the eggs, salt, garlic powder, oregano, black pepper, cayenne and hot sauce. Add the cheddar cheese and the almond meal, then add the  drained broccoli and cauliflower to the mix. Use a large spoon to mix everything together well.
  4. Use your hands to form into small patties. Arrange the patties on the prepared baking sheets.  Bake 15 minutes on each side, until browned. Allow to cool a couple of minutes, then serve.
 
Mine got a little crispy around the edges as you can see in the photo.
 
 
I may even chop up some onions to add next time to give them an extra kick.
 
 
 
 

Wednesday, August 26, 2015

WORKOUT WEDNESDAY

Tone and Tighten Your Thighs!!
 
 
All you need is a few little towels OR even some paper plates to get this one done.
 
Click the picture to see your full workout.



 
 
https://youtu.be/KKzHoA-WXrQ
 
 
 
 

Friday, August 21, 2015

21 Day Fix Philly Cheesesteak Stuffed Peppers

Philly Cheesesteak Stuffed Peppers
 
21 Day Fix APPROVED!!
 

Ingredients:

1 small onion, diced
3 bell peppers
1 1/2 lbs of thin slices beef ( form the deli, nitrate free)
1 container of baby bella mushrooms, sliced
1 c. shredded mozzarella
1 tbsp. Olive Oil


http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620
 
 

1. Sautée onion and sliced mushrooms and cook in olive oil about 20 minutes.
2. Bake bell peppers in oven, on a pan covered with foil for about 15 -20 minutes at 400. Take them out of the oven and stuff those babies with your slices of beef and a little onions and mushroom in each pepper and top with cheese.


http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620




3. Bake at 350 for 30 mins under a foil tent. Remove foil for the last few minutes. Enjoy.

Container Equivalents:

1 Pepper – 1/2 RED 1 GREEN 1/2 BLUE


We did NOT have any left afterwards. Clearly, I will be making more peppers next time. I'd say it was a hit.


 
 
 
 
 
 

http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620
 
 
For more Recipes on the 21 Day Fix Program...
 

Tuesday, August 18, 2015

Breaking the vicious cycle of weight loss.....

How many of you have gone through this vicious cycle of dieting and weight loss and fall off the wagon because you get frustrated?



 
 
Does any of this look familiar to you?
 
Have you ever decided to start a diet and been so determined and started out with a bang only to end up frustrated and throwing in the towel? I think we all have at one time or another.
 
See, they cycle of dieting goes like this...
We decide to start the diet and plan on eating right so we figure we have to reduce our caloric intake and increase exercise. We do great for about the first 10 to 14 days and then something happens. We become nutrient deficient since we have reduced our calories, sometimes resulting in too large of a caloric deficit. We notice our progress slows along with our determination. We start craving junk foods and the temptation gets stronger and we give in. Then, we feel guilty and hate ourselves for giving in. We feel like we have failed and now we feel hopeless.
 
 Does any of this sound familiar?
 
Once we give in to one craving, we give in to more resulting in gaining back some, if not all, of the weight we just worked at losing. A few weeks or even months later, we decide to start again, only to end up frustrated and hopeless.
 
The key to ANY good weight loss program is NUTRIENTS!!
If you are not feeding your body correctly, then you will feel deprived and cave into the cravings. Signs of nutrient deficiency are feelings of sluggishness, cravings, mental fog, and irritability.
Ever feel this way when you're trying to lose weight?
 
 Nutrient deficiency has been shown to cause an 80% increase in the likelihood of becoming overweight or obese and is scientifically linked to higher risks of other dangerous and debilitating diseases including infections, cancer, heart disease, diabetes and osteoporosis.
 
If you are getting all the nutrients your body needs, your weight loss will be a byproduct of being nutrient full. It all falls into place. There is no need to starve yourself. 
 
 Which brings me to my next subject.....
 
MEAL PLANNING!!
 
 
 
 
 I know, no one has time for meal planning right? Well, do you have time for heart disease or any of the above mentioned illnesses? When put that way, I am sure you can find a little time. We're all busy but if it's that important to you, you must find the time.
 
Meal planning can be quite easy if you have a PLAN!
 
If your fridge is stocked with food you will actually eat and I mean healthy food. You'll be just fine.
 
Here are some helpful tips in meal planning.
 
-Choose your recipes and what you will be making for the week.
Try picking things you can cook once and eat twice. Reheating food is a big time saver.
 
-Make a list
Write down what you will be eating for the week along with the ingredients you will need from the store. This eliminates errors during the week with bad food choices.
 
-Set aside time for shopping.
I can tell you, I HATE shopping. Not one of my favorite things to do but we all have to eat right? BUT, having a list and knowing what you need to buy is half the battle. Now, set some time aside to go shopping.
 
-Food Prep.
Once you have all the ingredients and your list of recipes and meals you will be eating for the week, it's go time. It may take a few hours to get it all cooked and planned out but it is so worth it in the end.
 
 
 
 
 
 
The key to losing weight, feeling healthy and good about yourself is to adopt a lifestyle and habits that you can stick to long term.
 
If you'd like to understand more about nutrition and how food works in your body PLUS follow a 4 week meal plan with workouts, I highly recommend you check out my 4 week program.
 
You'll get recipes, (smoothies, breakfasts, sides, lunches, dinners, desserts) advice, support and accountability.
 
 
 For more information, fill out the form below......
 
 
 
 


Friday, August 14, 2015

Banana Oat Pancakaes

 
Banana Oat Pancakes
 
21 Day Fix Approved
 
Server 8, 2 pancakes each
 
21 Day Fix Container Equivalents (per serving)
1 yellow, 1/2 purple
 
GLUTEN FREE AND VEGAN
 
Ingredients:
1c. unsweetened almond milk
2 large eggs
1 medium ripe banana
1 tsp. pure vanilla extract
1 tsp. baking powder
1/2 tsp. cinnamon
1 dash sea salt
2 c. old fashioned rolled oats
1/2 tsp. organic coconut oil
3 c. mixed berries (optional)
 
 
 
 
 
http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620
 
 
 
 
 
 
1. Place almond milk. eggs. banana, extract, baking powder, cinnamon, salt, and oats in blender; cover. Blend until smooth.
 
2. Heat oil in nonstick skillet over medium/low heat.
 
3. Pour 1/4 c. batter onto skillet; cook 2 -3 minutes or until bubbles form around the edges of pancake. Flip with spatula; cook for an additional 90 seconds.
 
4. Continue with remaining batter.
 
5. Serve with fresh berries.
 


http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=572
 
 
 
Nutritional Information: (per serving)
Calories 137
Total Fat: 3 g. Saturated Fat: 1 g. Cholesterol: 47 mg. Sodium: 139mg. Carbs: 22g. Fiber: 4 g. Protein: 5g.
 
 
Would you like 6 more FREE recipes from the FIXATE COOK BOOK?
 
>>>>>CLICK HERE<<<<<
 
Get your free download TODAY!!


 
 
 
 


Wednesday, August 12, 2015

Workout Wednesday

Workout Wednesday
 
Work your abs with these moves.
 
You will definitely feel it after doing about 2 to 3 rounds of this one.
 
Click the picture for your full workout.



https://youtu.be/-JYmdxGrFfA
 
 
Click here for more of the 7 Day Challenge.....

Monday, August 3, 2015

SHAKEOLOGY Facts

 
I have people tell me all the time, "I'm not a shake person." OR "I don't want to rely on a shake to lose weight."
 
Let me ask you this. How many of you RELY on a certain medication EVERY DAY for Heartburn, Acid Reflux, IBS, Inflammation, Cholesterol, High Blood Pressure, Diabetes and so on? What if you could quit taking them and relying on them just by drinking a shake? Would you become a shake person then?
 
Shakeology isn't just a "protein" shake or a weight loss shake. It is a meal replacement shake that is packed with nutrients that you aren't getting on a daily basis.
 
We are ALL nutrient deficient, whether you want to believe that or not. The foods we eat are lacking the key ingredients our bodies need. The nutrients have been diminishing over the years in our foods. Shakeology is filling that gap and reconnecting the missing link to our health.
 
 
 
 
 
 
 
http://melaniesobocinskifitness.com/programs/shakeology
 
 
 
 
It's not a "quick fix" weight loss shake. It's a flipping miracle in a glass. No joke. If you don't believe it, try it out for 30 days. We offer a 100% money back guarantee, EVEN if you finish it all. That's how much we believe in our product. I'm not saying it's the be all cure all BUT..What if? Seriously. What if all of what I have put up here is true? You'll never know unless you try it. I have seen many people get off of their meds just by adding Shakeology to their daily meals.
 
 
 
http://melaniesobocinskifitness.com/programs/shakeology
 
 
 Don't believe me? Go ahead and do your research. You should do that with everything you put into your body. Did you know the FDA approves certain foods that Aren't approved in other countries because of the CRAP that is in in?
 




http://melaniesobocinskifitness.com/programs/shakeology
 
 
Just think for a minute if you didn't get sick as often, if you could get off of those cholesterol pills that may be harming your liver, if you didn't have to eat Tums like they were going out of style because of your constant heart burn. What would your life be like if that happened? How would that change things for you?
 
 
 
 
 
 
 






Here's what I know. I have been drinking Shakeology for over 2 years and I feel great, haven't been sick, outside of a little cold this past winter, I have more energy, no more heartburn and I don't have those cravings for junk food. I just feel healthier!!!



Friday, July 31, 2015

Caprese Chicken


Caprese Chicken
 

http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620
 
 


Serves 1 Prep Time: 10 min Cook Time: 10 min

Container Equivalents: (per serving) ½ green, 1 red, 1 blue, 1 tbsp fat

1 (4oz.) Raw Chicken breast: boneless, skinless

1 dash ground black pepper

½ tsp. olive oil

1 serving Calabrese Salad ( pg. 53) disassembled

Fresh Basil for garnish

1.   Season both sides of chicken evenly with pepper.

2.   Heat oil in medium nonstick skillet over medium heat.

3.   Add chicken; cook for 3 to 4 minutes on each side, or until no longer pink in the middle.

4.   Top chicken with slices of tomato and basil leaves from Calabrese Salad. Top with mozzarella slice.

5.   Reduce heat to medium/low; cook covered, for an additional 1 to 2 minutes or until cheese is melted and tomatoes are softened.

6.   Serve with fresh basil leaves

Nutritional Info: (per serving) Calories 288

Total Fat: 13g. Saturated Fat: 4g. Cholesterol: 91mg. Sodium: 719mg. Carbs: 7g. Fiber: 1g. Sugars: 5g. Protein: 32g.

 I added a side of spinach.
I cooked it in a pan with Extra Virgin Olive Oil and seasoned it with garlic powder.
 
My family loved it and there were no leftovers.
 
Do you ever feel overwhelmed trying to eat healthy but with meals that the whole family will enjoy?
 
 
Do you want to eat according to your goals but dread prepping meals or have no idea where to start!?
 
Do you get bored eating the same healthy options over and over again?
 
 
If so, get ready for FIXATE:
101 Personal Recipes to Use with the 21 Day Fix Portion Control Program.
CLICK THE PICTURE BELOW TO SEE HOW YOU CAN GET 6 MORE FREE RECIPES!
 
http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620
 
 
FIXATE is a brand new cookbook designed to work with the 21 Day Fix and 21 Day Fix Extreme eating plans. There are 101 recipes and each recipe lists color-coded container equivalents and nutrition facts.
http://melaniesobocinskifitness.whoknowsaguyfitness.com/?p=620
 
You’ll find breakfast, lunch and dinner recipes, yummy snacks, Shakeology recipes and even Fix-approved cocktails. Plus, Fixate includes Paleo, gluten-free, vegan, and vegetarian recipes along with Autumn's personal tips for preparing meals quickly upgrading leftovers, and stocking your kitchen with absolute must-haves. Everything to help you get started in the kitchen, so you can finish strong during your workout.
 
Click the link here >>>> 21 Day Fix <<<<<<< to learn more about the 21 Day Fix Program.
 
 

 

Monday, July 27, 2015

From a Distance...

So, the picture below is taken from a distance. Believe me when I say it was quite hard to even put it out there for others to see but, I wanted to do it for a specific reason.


http://melaniesobocinskifitness.com/home



See, you all see me from a distance, which is how most of us see each other. You may look at this picture and see something totally different than I do. See, I look at it and see all my flaws, which is why it is so hard to share but, I'm doing it anyway. It's a step outside my comfort zone to say the least.

Me sharing it is me putting myself out there so you can see I am real. I am NOT perfect but, I will NOT talk about what flaws I see in here because YOU may not even notice them. I bet no one else really notices your flaws either.  Did you ever stop to think about that?We need to stop picking ourselves apart and looking at others and wishing we were like them. Be YOU, everyone else is taken.


 
 

See, I could sit here and say what I don't like about me in this picture but I will keep that in the background and focus on the positives about myself. They may or may not be physical. Take a look inside yourself and look for the positive things about you. Are you a warm hearted person? Do you make others laugh? Do you have strong legs? A pretty smile? Beautiful eyes?

I have worked with so many different people with different insecurities and they all come back to the same thing. I always say, "I can relate" and maybe they don't understand HOW I relate to them. Well, Let me fill you in. See, you see me from a distance, as in this picture. You see me as someone who workouts our, cares about my health and is in decent shape. When I look at me I see something different. I will tell you this, When I hear someone tell me they hate the way their clothes look on them or they just want to feel comfortable in their own skin..I KNOW HOW YOU FEEL.

The ME you don't see is the one that may be just like you. The one who goes into the closet and tries on 80% of the clothes in there and doesn't like how the clothes fit so I end up wearing stretchy clothes. The one who fight the night time cravings and sometimes STILL given in to them in the wee hours of the night. The one who looks at others and wishes she could look like that one or the other one. The one who has tried to outworkout a BAD diet. These are things you may not see about me from a distance but the more people I work with, the more I realize a lot of us are just the same.

Now, I try my best not to stress over it all but I do have my days as I am sure you do to. I can honestly say that by becoming a BeachBody Coach I have made some great transformations, not so much with weight loss BUT emotionally and mentally. I pretty much try not to focus on being like someone else or hating myself because of my flaws, I have turned my focus into just tying to be better than I was yesterday. Did I do one more rep? Did I make one more person smile today? Have I been a better mom today? A better wife or friend?

Am I perfect? NO. Will I ever be? I sure hope not, that's boring! I just want to be ME and feel comfortable being that so now, that is what I am focusing on. Don't get me wrong, I still have my days but with all the positive people and things in my life right now, it is pretty easy to redirect my focus onto something positive about myself.


 
 

It's time for you to do the same. Be YOU for YOU and no one else. Don't pick yourself apart, be content with who you are right now while becoming what you are working for, whatever that may be. Love yourself first because if you don't, no matter what you try to do you'll always end up with those same feelings of self doubt and insecurity. Be YOU and go with it!!

Be comfortable with who you are, perfectly imperfect!!

Wednesday, July 8, 2015

Workout Wednesday

 
 
 
Total Body Cardio
 
Get a full body workout in half the time by just going through this workout 2 to 3 times.
 
Trust me, that's all you'll need.
 
 
https://youtu.be/Yyfltvadb20
 
 
 


Find the rest of this 7 Day Program on
 
PINTEREST @
 

Tuesday, July 7, 2015

Shakeology is Affordable, I Promise.... I'll Show You How.

I hear “ I can’t afford Shakeology” all the time.

 I get it. I used to say the same thing.
 
Let me ask you this...
 
 Do you drink Starbucks?
 Eat fast food?
 Do you get mani’s and pedi’s?
 
http://melaniesobocinskifitness.com/programs/shakeology
 
 
 
 
 
http://melaniesobocinskifitness.com/programs/shakeology
 
 
 

Redirect that money into your health my friends!!

Trust me, I wasn't always into health and fitness.
I used to smoke and drink back in the day. That's where most of my money went.
- I drank Coke by the cans..
- I bought more food in packages than the outside aisles
- Check labels? How do you read one of these things?
- I bought whatever I could get for 1.00 with my COUPONS!!
- I never even looked at the INGREDIENTS. What are those things?
- I went through drive thru's because someone had practice and I was in a rush.
- I thought eating healthy was WAY too expensive...
- I drank slim fast when I went on a "diet", sadly it was in my High School days.


I questioned what was in Shakeology.. RAW, WHOLE, SUPERFOODS... but now that I know what I KNOW about food, chemicals and CRAP the FDA allows in our food, I laugh at my backward thought process.

http://melaniesobocinskifitness.com/programs/shakeology
 
I didn’t need to do much research on it. I have seen first hand what it does for people. I have seen cholesterol levels come down, blood sugar levels stabilize, weight loss. I have seen people come off of RA meds, IBS meds, Meds for ulcers, cholesterol meds and many more. I have seen people with chronic inflammation issues with reduced pain. I’m not saying it's a miracle drink BUT if this is what happens when someone drinks it on a daily basis then to me, it’s worth the investment. There is a 100% money back guarantee!!


If you have held back from Shakeology because you don't know what's in it... I'd like to challenge you to know everything you are ALREADY putting into your body.


- If you are not taking a RAW vitamin, it's synthetic.. research how much you absorb of that investment.....Sometimes what they say is in there REALLY ISN’T!


I only preach when I'm passionate about something and if there is one thing that irks me is when someone comes to me overweight, tired, down in the dumps and feeling helpless yet responds with ... "I just can't afford it but, I'll do some research..."


http://melaniesobocinskifitness.com/programs/shakeology
 
 
 
Research Starbucks, Research Fast Food Chains, Research the condiments you use daily in your refrigerator or the scripts you fill from your doctors. Research the energy drinks, quick gimmicks or fads....Research the alcohol you consume when having a great time with your friends... Research how arsenic is being added into certain feed to poultry so it will give an illusion of healthy coloring & a plump appearance... that the FDA approved.. Research the bowl of cereal you pour your child in the morning or the pop tart they grab as a snack.
 
I am all for someone researching but, make sure you are researching every area of your life.
 
I'm also all about moderation however. I will say now that I do know what I know, I pay very close attention to the small details. Sure, we go out to eat from time to time we're not perfect but things are different  for our entire family. I owe it to my family to do the homework on what comes into our house.

I couldn’t afford Shakeology either, so I only used it for a month at first .I even tried some other weight loss/protein meal replacement shakes. Nothing compared at all.  I realized that I actually MISSED it when I didn’t have it but I continued to go without it, for about a year, because..”I couldn't’ afford it”. I realized it was the one thing that was missing from my diet. I found a way to afford it and became a coach and will never look back.


What you put into your body today will greatly impact the life you have in the future.
I'm not saying everyone is going to DIE without Shakeology or you life will not be complete. I'm simply saying if you can't afford the investment into your health... swap it for another investment which is, cutting out all of the other crap.

 You’re already spending the money on CRAP.


C- Chemicals
R- Refined sugar
A- Artificial sweeteners & colors
P- Processed foods


If you can't afford the daily dose of superfoods I would be more than happy to help you find a way to afford it or even help you in other ways.


Set some time aside and go label reading happy.
I can almost promise you that you'll get the same feelings I did. It grossed me out, I was in a panic at one time thinking I was doing my family so wrong by feeding them this garbage. I actually felt guilty. Now, I have done some research and have changes a lot of what we eat.

Wednesday, July 1, 2015

WORKOUT WEDNESDAY

Here's a quick little workout that will get your legs nice and warm along with your core.

Don't forget to get your other leg with the lunges. This would mean you have to go through the workout AT LEAST 2 times :)


http://www.melaniesobocinski.net/search/label/workout




Be sure to keep your weight in your heels while you are doing the squats and make sure your knees do NOT go out over your toes. Keep your abs held in nice and tight.

Keep your back heel off the floor while doing the lunges and be sure BOTH knees come to a 90 degree angle as you go into your lunges.

Tuesday, June 30, 2015

Making Small Changes Over Time is Better Than Making a Drastic Weight Loss Change.



I work with clients all of the time to make small changes over time. Not drastic changes overnight.

 Why?

 It's the little small changes add up over time that will get you results.
I have experienced those drastic diets before. I have experienced the 2 hour workouts every day, the caloric deprivation and the quick fixes. The weight loss supplements that promise to burn fat 10X's faster and give you LOTS of energy.
They just aren't maintainable for MOST people! They weren't maintainable for me,and they really don't produce any long term results. So why would they be maintainable for someone else??
 
 EVER FALL FOR ANY OF THESE?
 
Lose 10 Pounds in 10 Days!
 
Eat as Much as You Want -- and Still Lose weight
 
Drop One Dress Size a Day!
 
Rapid weight loss can be quick and easy -- if you believe the advertising claims.
 
We all want quick and easy results but, it just doesn't work that way.

 
 
http://melaniesobocinskifitness.com/
 
 
These drastic quick fixes might last a few weeks... If that!
People feel deprived, frustrated that they can't have a ice cream or a little cookie, or they burn out from long workout sessions. Trust me, I know this all too well.
Some will decide to "give in" just once, to that Ice cream or cookie... Which then turns into a late night binge session.Which will turn into feeling guilty the next day, which may lead to starving yourself that next day.  It can cause that "yo yo" diet effect of losing too much weight too quick (when you're on that drastic diet) and then gaining the weight back (plus more sometimes too).
I don't believe in drastic changes overnight for this reason. These drastic dieting and eating plans don’t work.  There is no quick fix miracle 24 hour diet out there.
I believe in starting small, taking baby steps each day. And that messing up is okay. Non-perfect eating is okay! It happens. I believe in being human.  Because I sure don’t always have a perfect eating day! And who can be perfect with it?? Not many people. I’m sure there are some but I certainly am not one of them. If you mess up, it's ok, just get yourself back on track as soon as possible. Don't dwell on it.
I find myself getting upset when I don’t have a “perfect” day I feel like I have worked so hard and then I give in to a temptation. I feel like I have failed myself.  But I am slowly learning  that it’s ok not be perfect and I shouldn’t feel guilty or beat myself up over a little slip up. I can’t deprive myself all the time. I’ll just end up frustrated, and can't maintain it, it’s too drastic. I need something realistic.



https://www.facebook.com/MelanieSobocinskiFitness
 
Finding your balance is so important. It took me a while to find a happy medium with it all (and I'm still figuring it out).It’s all a work in progress.  Try to steer clear of such drastic changes with your meal plans and exercise. Find something that is more maintainable, long term for you and you won’t burn out.  Results may take a little longer when you aren't perfect. But they will last a whole lot longer!!! It’s the small daily changes that get you those permanent results. One day at a time you can make that lifestyle change and maintain it.
 
If you are looking to get on track with your health and fitness with something you can do while making a realistic lifestyle change I can help.
Click below for more information.

http://melaniesobocinskifitness.com/