How to Make Cod

Okay, so if you have stumbled upon my blog you are PROBABLY looking for 21 Day Fix or 21 Day Fix Extreme recipes, right? AND if you are doing the 21DFX Countdown to Competition meal plan, you have probably noticed how much cod there is to eat. I mean, COD COD COD!! So much cod. My advice is to switch up the protein, unless you actually ARE prepping for a competition. BUT, there is a way to make cod super delicious! I made y’all a video so that you can see EXACTLY how I make my cod. This way, I don’t have to choke it down! Enjoy :)

How to Make Cod:

Skinny Chunky Monkey Cookies

My husband found these on Facebook and PMed them to me so I took that as a sign that he wanted me to make them. I am not one to turn down chocolate — particularly in the cookie form and even more so a HEALTHY version. So I got to work. Now, this is not my recipe, but upon googling, it seems that there are a bunch of the same recipe so I have no idea who to give the credit to. Sorry to the original creator!

SKINNY CHUNKY MONKEY COOKIES

  • 3 ripe bananas
  • 2 cups oats (I used old fashioned)
  • 1/4 cup peanut butter
  • 1/4 cup cocoa powder
  • 1/3 cup unsweetened applesauce
  • 1 tsp vanilla

DIRECTIONS

  1. Preheat oven to 350 degrees.
  2. Mash bananas
  3. Add the rest of ingredients and stir
  4. Let sit for 20 mins
  5. Drop by the tablespoon onto an ungreased cookie sheet
  6. Bake 12-12 mins

Enjoy!!

skinny chunky monkey cookies

How to Succeed as a Beachbody Coach

How do I succeed as a Beachbody Coach? I get asked on an almost daily basis how I was able to grow my business so quickly and the simplest answer to tell you is: SACRIFICE and CONSISTENCY. I sacrificed (and still do) a lot of things that I reallllly enjoy in order to push my business forward on a daily basis and those sacrifices led to consistency in my daily actions. What did/do I sacrifice?

SLEEP —> Of course, we need sleep for good health, so I don’t recommend this long term, but when I first started coaching I would stay up late watching every single training video I could get my hands on. I scoured YouTube and the Beachbody Coach Online Office. I watched everything I could. Then I was UP at 5am to get things done before my kids got up and before I had to do work on my TWO consulting jobs I was doing at the time. Now, I get more sleep then I did back then, but I definitely get the minimum amount recommended.#workinprogress

TV —> Wow, did I watch a hell of a lot of TV before I was a coach. My DVR was packed with reality shows. You know, quality, educational stuff. tongue emoticon Now, I have TWO shows I watch on the reg — The Walking Dead and the Talking Dead. Okay, maybe three shows, because I cannot turn down a House Hunters episode I haven’t seen. But the point is, once I cut out all the TV, I had HOURS of time to dedicate to my business. Sure, sometimes I’m lost in conversations about popular TV shows, but are those TV shows creating a life of freedom for my family? No!

QUALITY TIME –> YES, I gave up quality time with my husband every night while I worked my business. The #1 piece of advice I can give you is to come to this decision as a couple. Do not just decide this without him/her or else you will have one bitter spouse who hates your business. My wonderful, supportive husband agreed that in order for me to move my business forward FASTER, I would have to work every week night while the kids were in bed. We would just spend our quality time together on the weekends. And guess what? Those 15 months of us sacrificing quality time together are OVER and he’s now home with me every day. PLENTY of quality time now!!

Sacrifice, consistency, doing things that are easy NOT to do and never giving up —> THAT is how you WILL succeed in this business.  If you want to become a Beachbody Coach on a Top 50 team please contact me here.

successful beachbody coach

Happy, Healthy Kids – A SuperNoVa Mom Series

Happy Healthy Kids

I am very excited today to announce my NEW series Happy, Healthy Kids! So how did this come about? In the hustle and bustle of a busy life I have started to notice my 4-year-old pick up some habits that many of you are no stranger to — such as, being a SUPER picky eater. And of course, I have fallen into the trap of giving her what she wants mainly so she will eat SOMETHING. Does that sound familiar to you? Yogurt, berries, toast, waffles, Cliff bars, string cheese, chicken nuggets, etc — and because it’s {mostly} all organic I have never really thought twice about it — but I do wish she would eat more protein and veggies. I have also gotten into the habit of feeding the kids first and the worrying about myself later. Who rules the roost in our house, huh?

Enter Dina Rose, PhD and her book, It’s Not About the Broccoli. I believe in timing, fate, the universe, what have you and when her email came through my inbox it was a light bulb moment for me. No more going through the motions and saying Molly will grow out of these habits. It was time to implement a change. So, Dina sent me her AMAZING book and I got to reading. I immediately was hooked — she was speaking my language.

“When parents focus solely on nutrition, their kids – surprisingly – eat poorly. But when families shift their emphasis to behaviors – the skills and habits kids are taught – they learn to eat right.”

its not about the broccoli

That line right there is what got me. I don’t want my kids to eat poorly. So how do I change all these bad habits that I have created? But before change is implemented we have to really and truly address what is happening currently. Dina categorizes parents by their different parenting styles when it comes to their relationship with food and their children:

  • Hunger Avoiders
  • Peacemakers
  • It’s-Just-A-Phasers
  • Nutritionistas
  • The Food Police
  • Nurturers
  • Comforters

Now, you may fall into more than one category or you may be in-between, but I was definitely a little bit of Nutritionista and Nurturer. Nutritionistas are worried that their children aren’t getting the necessary nutrients and wish that they would eat more of something — sound familiar? It’s exactly what I wrote above about wishing Molly would eat more protein and veggies. Nurturers are motivated by how feeding others make themselves feel — so when I give my kids a little treat I love how happy it makes them and that in turn makes ME happy!

Once you have determined where you need to improve Dina provides the steps to take to SLOWLY implement changes. Her and I had a phone call and she asked me to go over what the situation is, what I’ve tried already, what my priorities are and the next steps. I shared with her what our “schedule” (we run a very loose schedule ha!) looks like and how/what the kids eat. She asked me a lot of questions about their food (this was a times embarrassing for me to admit what they eat!) and their habits and I had a few takeaways:

1. I was very worried that Molly, in particular, was sometimes wanting to eat out of boredom. I feel like she is ALWAYS hungry. But when going through my schedule with Dina, she said it didn’t sound like that at all. She’s pretty much eating breakfast, snack, lunch, snack, dinner with sometimes an extra snack here or there.

2. There is VERY little variety in my kids’ diets. They eat almost the same things every day. And I shared with Dina that I, too, eat almost the same thing everyday. Common theme there. When there is little variety there is less opportunity for experimentation and exploration of new foods.

3. Molly is pretty much setting the tone and controlling ME (and Ben). She is the queen bee. Because what she wants to eat is what Burke wants to eat and when I give into her, it’s just giving her even more power.

So what do I do now? The first step is to talk to the kids about exploring new foods but not to introduce new foods right away. It’s very important to talk to them about your plan so they understand. Dina talks about the “Rotation Rule” in her book – rotating foods so that they aren’t eating the same exact thing at each meal. For example, “For breakfast today you can have toast or cereal but you had a waffle yesterday so we need to pick something new today.” Basically, you aren’t shocking them. You are slowing introducing variety and change so that they will be more open to trying new foods.

It doesn’t have to be all at once. I am starting VERY slow with Molly. Everyday for lunch she wants a peanut butter and honey sandwich on whole wheat with the crusts cut off (but still on the plate to eat) and cut into two large triangles. This is the only thing she ever wants and she is very particular about it. So Dina suggested that we start by cutting it into different shapes each day to get her used to that small change. So far she has had little push back and she’s actually having fun with it!

molly peanut butter and honey sandwich

Another important note that Dina gave me was that I need to think about my plan of action for when Molly says no and refuses to eat what I made because the worst thing a parent can do is back down. That shows the child that they are the boss. So I am working on my plan and staying strong when she inevitably melts down. :) Oh the joys of parenting. This job is far from easy! I can’t wait to see how this journey goes for us. Stay tuned for my next edition of Happy, Healthy Kids.

 

Getting Real About Postpartum Depression

If you have followed this blog over the years you will know two things about me:

1. I suffered from postpartum depression, anxiety and D-MER after my first child.

2. I am silly and don’t like to get too deep and serious, especially on my blog.

Those are two really random statements, right? You see, I’ve always been an optimist. I’ve always been happy and ready for some fun! So, to go back to that dark place and talk about it is really hard for me. And since it has been 4 years, it’s difficult to even think that it happened to me and that I really did suffer through it. It seems like such a blip on my life radar. And it really was…. so just know, if you are going through it right now, it DOES get better.

Postpartum depression is a very real thing and it is so often undiagnosed or brushed off. You are already exhausted because you have a newborn attached to you 24/7. A newborn who just wants to eat when you want to sleep and if you already have a child then you are even MORE sleep deprived because you can’t sleep when the baby sleeps. So, those depressive feelings often get brushed under the rug as “Oh I’m just tired. I will get through.”

postpartum depression

Look a little harder. Analyze your thoughts. Talk to your significant other —-> DO NOT HIDE IT! The biggest wake up call was when I had a total meltdown to my husband (I can’t even remember over what) and he said to me, “You just aren’t yourself. You are never happy anymore.” That was when I decided that this was not normal 3 months after having a baby and that I needed to go to the doctor. I was like a completely different person.

Going from a happy-go-lucky girl always out on the town to all the sudden becoming a mom with some REAL responsibilities probably didn’t help my situation. I was thrust into this motherhood thing and I was dealing with A LOT. Unwed, facing a lay off, weight gain, gestational diabetes, blood thinners, PPD —> shit! My body was in complete chaos both physically and mentally.

My doctor put me on an anti-depressant (Zoloft) that definitely helped A LOT. I will admit that it my PPD didn’t completely go away. The side effects from the Zoloft weren’t that great either — holy night sweats. And I don’t think I really was 100% myself until I weaned Molly around 9 months and all those crazy hormones finally calmed down. I was terrified of having the same issues after Burke was born, but thankfully, I was fine. Just a little hormonal and overwhelmed! Newborns are HARD work y’all!!

I don’t really know why I felt the need to blog about this 4 years after it happened, but I just felt like I needed to address it in full. It is a big part of my story and my journey and I have a passion for helping other moms through those dark times. I’m proof that you can come out stronger than before. If you are suffering, please know that the fog will clear and you WILL get back your old self, even if you feel like you never will. If you need someone to talk to, please reach out. You don’t have to suffer alone. <3

PPD sufferer transformation

Beachbody On-Demand

beachbody on demand

Beachbody On-Demand is HERE!! You are probably like, okaaaay, what is that? Well, I’m going to give you the scoop on it right now! It’s no secret that I love my Beachbody programs, it’s the reason I became a coach — because I 100% believe in their products and I am PROOF that they actually work. I’ve lost and kept all my weight off without weird, crazy dieting and driving myself absolutely crazy or starving myself.

HOWEVER…. one huge limitation to the workouts is the fact that they are DVDs. Why is that a limitation? Because you have to either 1. own a DVD player and nowadays there are actually less and less people buying DVD players. (Those people must not have kids. lol). and 2. lugging DVDs on a trip is a little bit annoying. I can’t tell you how many times I have forgotten to pack mine. THAT is annoying! 3. Workout ADD — it’s a real thing! How many times do you start a new program and then get bored after a week or so? Well, with this you can have access to SO many workouts — you will never get bored!

Beachbody has solved these issues with Beachbody On-Demand. Your workouts at the click of a mouse, the tap of a screen, the press of a button — all on Teambeachbody.com! You just need a club membership — only $2.99 a week. SO much affordable than a gym membership.

I had the opportunity to be apart of the test group for On-Demand and I absolutely LOVED it!

With your Club membership, you’ll automatically have access to unlimited streaming of hundreds of workouts from Beachbody’s collection of fitness programs as well as the Nutrition Guides,  personalized meal plans, support videos from REAL celebrity trainers, a 10% discount on ALL Team Beachbody products (including Shakeology) and most important, a FREE coach, like myself!

So what programs do you have access to with this Team Beachbody Club Membership? 

beachbody on demand programs

 

Beachbody On-Demand: Programs Available NOW!

  • P90X & P90X Deluxe
  • P90X2 & P90X2 Deluxe
  • P90X3 & P90X3 Deluxe
  • P90X ONE on ONE Volume 1
  • 10 Minute Trainer
  • INSANITY & INSANITY Deluxe
  • INSANITY: THE ASYLUM Volume 1
  • TurboFire
  • Brazil Butt Lift & Brazil Butt Lift Deluxe
  • ChaLEAN Extreme
  • Hip Hop Abs

Beachbody On-Demand: What if I already own a program?

At the end of this month, there will be another big perk added to Beachbody On-Demand. If you’re a paid Team Beachbody Club member and you purchase, or have purchased in the past, select DVD programs that are not in the Member Library, you’ll be able to exclusively stream those programs as well. Just look for “Purchased Programs” in Beachbody On-Demand.

The first set of programs that will be available for streaming later in March as part of the Purchased Program section are FOCUS T25 (which is on sale this month), 21 Day Fix and 21 Day Fix EXTREME (my FAV!!). This library of available Purchased Programs to be streamed will be growing over the next few months, too.

beachbody on demand test group

Beachbody On-Demand: Try Before You Buy

Another huge benefit of becoming a Premium Team Beachbody Club member? Exclusive access to try workouts from many of the newest programs along with some other noteworthy programs. Just look for “New and Noteworthy” in Beachbody On-Demand.

This section will allow you to preview select single workouts of some of Beachbody’s newest and best-selling programs. In other words, now for the first time, you will be able to get a sneak preview of the program and try before you buy with one full length workout from the program.

Here are the programs you will have exclusive access to starting in March 2015:

  • 21 Day Fix – Total Body Cardio Fix
  • 21 Day Fix EXTREME – PiYo Fix Extreme
  • PiYo – Sweat
  • FOCUS T25 – Alpha Cardio
  • INSANITY MAX:30 – Sweat Intervals
  • P90 – Sculpt A
  • Body Beast – Build: Chest/Tris

ALSO — it was briefly mentioned that Beachbody will be creating programs SPECIFIC just to On-Demand. Even prenatal AND postnatal workout programs created by Autumn Calabrese. OMG!!

How Much Does Beachbody On-Demand Cost?

Beachbody On-Demand will only cost you the price of a Team Beachbody Club membership, which is a risk-free cost of $2.99 a week, billed $38.87 quarterly (that’s less than $40 for 3 months). And you can cancel any time in the first 30 days for a full refund.

As I mentioned above, with Team Beachbody Club Membership you also gain access to nutrition information and guidance, personalized meal plans, support videos from REAL celebrity trainers, a 10% discount on ALL Team Beachbody products (including Shakeology) and most important, a FREE coach, like myself!

March Promo:

If you purchase a bag of Shakeology, you can get 3 months of Beachbody On-Demand for only $10! If you’d like to take advantage of this offer, simply click here or contact me so we can discuss you goals and figure out which program you should try first!

If you are unsure about Club Membership and do not already have a FREE Team Beachbody account, click here to make one and I’ll be assigned as your coach and you can contact me with any questions you may have!

How exciting is all of this?!

21 Day Fix Extreme Turkey Meatballs

Why, yes, it’s another 21 Day Fix Extreme recipe! I can’t get enough of the food on this program. It is so delicious, easy to make and a HIT with the family — which is, as we all know, the most important part, right? If kids and hubby are happy, then it makes our life easier. :) There is also a lot of turkey meat on this plan… why? Because it’s lean. I am a huge fan of turkey meat and I actually prefer turkey burgers to regular burgers now. And no, mine are NOT dry! Remember that tinfoil trick I told y’all about? I do that every time I make my burgers. But, ANYWAY, back to the balls… meatballs that is you pervs ;) I’m feeling quite feisty for a Monday morning. Let’s get to the recipe!

21 day fix extreme turkey meatballs

21 Day Fix Extreme Turkey Meatballs

Ingredients   

  • 1.5lbs raw 93% lean ground turkey breast
  • 1 tsp. sea salt or Himalayan salt
  • 1 tsp. dry mustard
  • 1 tsp smoked paprika
  • 1 large egg
  • 3/4 cup quick cooking oats
  • 2 cloves garlic, finely chopped
  • 12 fresh parsley sprigs, finely chopped
  • 1 Tbsp. tomato sauce, no sugar added

Directions

1. Preheat oven to 400 degrees F

2. Lightly coat large baking sheet with spray; set aside

3. Combine turkey, salt, mustard, paprika, egg, oats, garlic, parsley and tomato sauce in a large bowl; mix well by hand.

4. Roll mixture into 30 1-inch meatballs. Place on prepared baking sheet. (I used a small cookie scooper — kinda looks like a mini ice cream scooper)

5. Bake for 15-20 minutes or until no longer pink in the middle.

6. Serve with your favorite sides — I put mine on a bed of spaghetti squash and seasoned with red pepper flakes. I did NOT add tomato sauce because I did not have purple container allowance on this day, but you totally could add sauce.

21 Day Fix Extreme Results

I did it!! I completed the 21 Day Fix Extreme with ZERO cheats and pushing play on every.single.workout!! If you follow me on Facebook then you saw my results already, which are freakin’ crazy, by the way! Autumn is my favorite! I seriously cannot believe how quickly my body changed. It just goes to show you that nutrition really is everything. I followed the Countdown to Competition meal plan for my first round and I am currently doing Round 2 on the Extreme Plan. You can find all my meal plans on my NEW meal plan page. I will be adding many more, so stay tuned! And if you would like to join me in a round, my next private accountability group starts on March 16th, so CLICK HERE to join!

So without further adieu. Here are my results!

21 day fix extreme transformation

I feel absolutely amazing and I cannot wait to see what a few more rounds does to my body. I feel energized and STRONG! We are heading to Cancun next month so I am WORKING hard for that bikini bod! Is that cliche? I don’t really care because I’ve had two kids and I want to rock a bikini, for real! Can ya feel me mamas?

JOIN MY GROUP

So, what did I think about the program? In each of these videos below I go IN DEPTH about each week. What was hard, what was easy (um, nothing really. lol), where I struggled, how I combated my urges to cheat. I truly love this program and I think because it is HARD, I feel THAT much more satisfied that I stuck to my guns and came out with a great transformation. It’s ONLY 3 weeks. You can do anything for 3 weeks — and by the end, it’s a habit and you just want to keep going.



New Coach Mentorship

Is it really almost March?! That is so crazy to me, but it means that it’s time for me to open up my next new coach mentorship program! At this time last year I had just a little baby team and now, just 15 months later, my team is approaching 400 coaches strong!! This year we are ELITE and are ranked #41 out of over 250,000 teams. Wow! My coaches are awesome!

I have learned a lot about myself since making the wonderful decision to sign up as a coach. I have grown tenfold! I have never felt more confident in my own skin, my relationship with my husband has never been better and we JUST retired him from his corporate job now that my income has surpassed his! I have friendships with people I absolutely adore and would have never met had I not given this opportunity a chance. I have been honored to help over 200 people with their health & fitness!! And I have coaches on my team leaving their jobs to coach full time! The list goes on and on with the ways in which this company has changed my life for the better. It is truly my passion, my calling and I want to SHARE it with all of you!!

My next coach training starts on Monday and I am looking to mentor just 5 women. I only want 5 because I want to be able to give each of you PLENTY of attention. I want to teach you EXACTLY what I have done in the past 15 months to get where I am right now.

If you:

– KNOW you were meant for something greater

– FEEL a calling to give back and help others

– WANT to create independence & freedom for you & your family

– Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE!

– are COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!

*** APPLY: http://bit.ly/CoachwithNikkiJohn ***

KNOW SOMEONE who would be a GREAT fit?! Feel free to share!

{{{{ THIS TRAINING IS ONLY AVAILABLE TO MY PERSONALLY SPONSORED COACHES who sign up BY March 1st, 2015 }}}}

new beachbody coach mentorship

Hearty Beef and Butternut Squash Stew

Another favorite recipe from the 21 Day Fix Extreme is this delicious Hearty Beef and Butternut Squash Stew. I could tell my husband was a little bit hesitant about it and I actually made a few adjustments (omitting the peppers and adding extra squash), but he raved about it! And he ate all the leftovers! I’m telling you, this program will not allow you to go hungry and you can easily make family meals that fit into your meal plan. So without further adieu, the recipe!

beefsquashstew

 

Hearty Beef & Butternut Squash Stew

1 GREEN, 1 RED – serves 6, 1 and 1/4 cups each

Ingredients

  • 1 tsp olive oil
  • 1.5 lbs raw lean beef stew meat, boneless, cut into 2-inch cubes
  • 1 medium onion, chopped
  • 1/2 green bell pepper, chopped
  • 1/2 red bell pepper, chopped
  • 4 cloves garlic, crushed
  • 2 medium tomatoes, chopped
  • 1 cup low-sodium organic beef broth
  • 1 bay leaf
  • 1 tsp sea salt or Himalayan salt
  • 1 tsp ground black pepper
  • 2 cups cubed butternut squash
  • 1/4 chopped fresh flat leaf parsley (optional)

Directions

  1. Heat oil in a large saucepan over medium-high heat.
  2. Add beef; cook, stirring frequently, for 4-5 minutes, or until beef is brown
  3. Add onion and bell peppers; cook, stirring frequently, for 4-5 minutes, or until onion is translucent.
  4. Add garlic; cook, stirring frequently, for 1 minute.
  5. Add tomatoes, broth, bay leaf, salt, and pepper. Bring to a boil. Reduce heat to medium-low; cook, covered, for 40 mins.
  6. Add squash; cook, stirring occasionally, for 8-12 minutes, or until sauce has thickened and beef is fork-tender.
  7. Remove bay leaf; serve topped with parsley.