Healthy Rice Cake Snacks

Are you guys ready for an AMAZINNNGGG snack?!??!

Ok so this is essentially like making my greek yogurt “icing”

Grab a container of 0% fat Greek yogurt. Mix in 1 scoop of your favorite protein powder. You could do Vanilla, chocolate peanut butter…whatever your heart fancies.

Spread on top of rice cakes and add with fresh strawberries and bananas

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Protein Pancakes with Cashew Cream

Soooo I found another breakfast MUST TRY! I know I just posted about pancakes but here is another spin on some toppings!

For the protein pancakes you can try a few things:

Recipe #1
1 scoop of Vanilla protein powder (I like BSN Dessert)
1/4 cup of egg whites
3 tbs of Almond Milk (or whatever milk you use)
1tsp of cinnamon (I tend to go a lil crazy with the cinnamon! love it!)
-Mix all together in bowl and cook like good ole pancakes!

Recipe #2
1/4 cup egg whites
1 scoop of protein powder
1-2 Tablespoons vanilla almond milk
1 teaspoon chia seeds
1/2 banana, mashed


Recipe #3

1/3 cup oats
1/2 banana
1/4 cup low sodium cottage cheese
3 T egg whites
1 tsp cinnamon


This one is awesome if you don’t have protein powder. Throw in the blender and then cook!


Toppings are the FUN part! you can pick anything you like! Try cashew cream!

2 cups whole raw cashews
cold water

Put 2 cups whole, raw cashews and rinse very well under cold water. Put in a bowl and add cold water to cover them. Cover the bowl and refrigerate overnight.

Drain the cashews and rinse under cold water.

Place the cashews in a blender with enough fresh cold water to cover them by 1 inch. Blend on high for several minutes until very smooth. 

Banana Protein Pancakes

Banana Protein Pancakes

 

1 scoop of Vanilla protein powder (I like BSN Dessert)
1/4 cup of egg whites
3 tbs of Almond Milk (or whatever milk you use)
1tsp of cinnamon (I tend to go a lil crazy with the cinnamon! love it!)
1tsp of nutmeg
-Mix all together in bowl, mash 1/4 of a banana to mix in. Make like regular pancakes! Add peanut butter and slices of banana to top it off!


Get a little wild and crazy- try other fruits like blueberries. You could also top with almond butter or something like greek yogurt mixed with stevia or vanilla protein powder 


Body Beast Workout with Sagi Kalev at Beachbody Headquarters

Yesterday we had an incredible opportunity to workout with Sagi Kalev, the new trainer for Beachbody. He created the Body Beast workout that my boyfriend and I are currently doing (Day 44 Baby!) If you’re thinking about doing it yourself or getting it for your man, you can check out more deets on this post that I write GO HERE
Anywhooo we got to workout with Sagi: the the former “Mr. Israel” and fitness model, bodybuilding title-holder, and nutritionist. He immigrated to the US in 1993 to pursue bodybuilding and modeling.
He’s done numerous photo shoots for Muscle & Fitness, Iron Man, Reps, Men’s Workout and Hardcore Muscle magazines Woahhh right?!


He totally kicked our butts! I was sweating like crazy. I barely made it out of bed this morning because I’m so sore. in a good way! hahah 

 
 
 
 
 
 
 
Wooohoo! I can barely move my arms haha
Post workout Meal! 

Greek Yogurt Parfait


Breakfast foods are my favorite! Is is any easy option you can grab and requires little prep!

-1/2 cup oatmeal, raw (I like old fashioned)
-1/2 cup non fat Greek Yogurt
-1/2 Apple
-1/2 Cup Strawberries
-1/4 Cup Blueberries
-1 tbsp flaxseeds

Cut your apple & strawberries into bite size pieces. Place oatmeal and Greek yogurt into bowl, add cut fruit and blueberries and simply sprinkle flaxseeds over top. This can be made and eaten right away or it’s super duper yummy if you let it sit in the refrigerator so oats can soften.

Easy and out the door!

Of course you can switch up the fruit and make it to your taste. If you have a little more time, I was thinking….How delicious would it be to blend banana and the greek yogurt with a little peanut butter?!?!?!

Happy eating!

Healthy Foods Options to Pack for your Flight

We made it! Officially back in Cali after a nice trip back to my Pittsburgh house. Three weeks flew by! 
We experienced so much while we were back in Pittsburgh but I’m not going to lie- it’s a challenge to stay on track with your workouts and nutrition while you are traveling.
Lucky for me, I have some very supportive friends and family who help keep me on track. We started the trip with a visit to 724 Fit Club.  If you are in the Pittsburgh area, I highly recommend that you check out the free workouts in the area (also check out 412fitclub.com)

Post Workout Glow


Melanie teaching us Core Synergistics

After living in California, I forgot what it’s like to have…weather lol It pretty much rained the entire time we were there and when it wasn’t rainy….it was hot and muggy. That makes outdoor activities a bit more challenging- so you have to get creative. A couple runs around the block, some hiking and most importantly…I have a gym set up in my basement. Nice and cool down there =)

Home Gyms RULE

Since it was Jay’s first trip to the city, we had to do a little sight seeing and exploring. 




Heinz Stadium- Home of the Steelers
Sunset on the River

The whole purpose of the trip was to see the fam and support my lil sis as she graduated from Ohio State University. That meant a three hour drive to Columbus- we packed our shakes for the drive but then I ended up eating a not so healthy french toast brunch. Wish I could say it was delish and worth it….not so much. The important thing was we got to spend time as a family. Note to self: next time just get the chicken. Save yourself the tummy ache.

My niece and I enjoying the graduation
My sis walking back after GRADUATING! ACTION SHOT! lol

It was nice to get back to my house and cook something delicious AND healthy. Cooked some chicken on the stove with my fav seasoning- Mrs. Dash (get the flavors without sugar).Tossed some tomatoes in the food processor with garlic, onions, oregano and black pepper. It completed the chicken quite nicely. 


Taking “Eat like a Beast” quite literally lol

There is that saying- You are the average of your 5 closest friends. Soooo logically, it makes sense to surround yourself with people who you want to be like. Do you want to be healthy? friendly? ambitious? successful? 
Find people like that and make them your friend! Before we left Pittsburgh, I felt like it was very important to spend time with my Beachbody family and the people who have made my success possible. They inspire me, encourage me, support me.
We decided to have a little picnic/get together and really celebrate WHY we are doing this…to spend time with our family, to live the life we want, to feel good and spread our message of health and fitness so that others may get more out of life.
It only made sense to hold it at a local park where we could enjoy the beautiful outdoors and let the kids (and parents) run and play.

Quite possibly the coolest playground/castle I have ever seen
My Beachbody Family 
Bombshell Picnic
Surround yourself with people who support your dreams


I was sad to leave! Thank goodness for Facebook because I lovveee my girl talk and staying connected with everyone. Flying is so hard because it’s kinda stressful, you can’t really move around and their are a lot of rules you have to worry about. The airport is the WORST because you are bored and surrounded by temptation. 
Hate to say this…but I have to watch myself because I’m known to eat when bored. So if you have a long flight ahead of you, make sure you plan and prepare yourself.
Our flight was first thing in the morning, so before we left the house we made sure to eat a healthy breakfast and drink plenty of water. Since we were traveling with my cat, lil Miss Sydney girl, I wanted to get to the airport extra early just in case. Ever miss a flight? It’s traumatic! I missed one last year which set off a chain of events, putting a major damper on my trip.
Sooo here we are, at the airport, two hours before our flight. Jay kept harassing me about getting Cinnabon and after smelling the freshly baked buns…it was starting to get to me. But I had this thought….

Don’t give up what you want most, for what you want now.


So we skipped the Cinnabon, went to the local airport coffee shop and asked the girls to blend our Shakeology for us. She just charged us for the milk and banana ($3) and we were on our way with a DELICIOUS, filling and healthy meal. 

Happily on our way without adding empty calories!
In flight nap is a must!

So let’s get to the food! Some great snack options that you can take on your flight:

  • Cheese Sticks
  • Greek Yogurt (Get 0% and add fruit and/or Stevia)
  • Carrot Sticks
  • Celery
  • Granola
  • Shakeology Packets  (have a coffee place mix for you on your layover.)
  • Fruit
  • Beef Jerky (look for lower sodium- look for locally made)
  • Baked Pita Chips
  • Nuts
  • Turkey Sandwiches (Tomato, mustard)
  • Energy Bars (look for lower sugar and try not to go over 200 calories)
When they come around with beverages- opt for water. Sodas and juice can tack on a couple hundred unnecessary calories.

Lay Over in Chicago


Tracking our flight in progress. I love technology!

Happy travels! What are some tips and tricks you use while flying or traveling?


Sweating for the Wedding

It’s official…I’ve caught the wedding bug! Why do women love weddings so much?

It’s not about a big ring or an extravagant party…it’s about the feelings, emotions and experience you create with the love of your life, your family, your friends…all of the people you hold in your heart. 
It’s about feeling absolutely radiant inside and out, celebrating your love and being able to share that feeling, to express yourself as a couple and as individuals, and to create memories that will last a lifetime.
I will agree that there is a HUGE emphasis on women getting married and dreaming about their wedding day…oddly enough…I never went through that…no “dream wedding since I was a lil girl…BUT I’ve always been absolutely enamored with the dress/shoes (duh!) 
The older I get, the less important all of the details are to me (I’m even surprised to say that). 
Never the less, I’m been totally obsessed with David Tutera’s “My Fair Wedding”  He is such an artist/visionary! 
He has a gift for really LISTENING and creating a masterpiece. His work is stunning and while the centerpieces are gorgeous…it’s MORE about the WHY behind the choices and the feelings the evoke for the couple and the guests. Truly Magical!

Anywhoooo the REASON I’ve been bitten by the Wedding fairy is because my very good friend is going to be tying the knot this November! They have the most precious 3 year old! I feel very honored to be a part of their special day.

Lindsay is a word smith so I have to share how she announced the news. You can just FEEL their love for one another radiate!

For those of you who know me… You know, I have the world’s most SUPPORTIVE partner in William Hodges. 3.5 years ago, after we had our daughter prematurely, with a severe brain bleed… and simultaneously acquired insurmountable medical debt because of it… He never faltered. After I became depressed working as a bartender and quit without any notice and decided to pursue a career with Beachbody

 (with no guaranteed income), STILL his love for me never wavered. He stood by me at my worst… and believed in me when there was NO track record of success. I can truly say I would not be where I am at today WITHOUT him! A wedding has seemed to be “in the works” for years… and has always been pushed back for one reason or another… Waiting for the “Perfect circumstances”… Well, Last Saturday, on our way to church in FL for the very last time… I heard a whisper that said, “There will never be a perfect time… You have to CREATE it.”

and so… I HAVE. In 86 days we will be boarding the Carnival Dream with some of my TOP COACHES, who just happen to be some of our BEST FRIENDS… (and now some of our immediate family, London included of course)… and I will be marrying MY PRINCE CHARMING and thee most amazing daddy in the entire world at one of our stops in the Isla Roatan at the GORGEOUS Pristine Bay Resort! (exactly 90 days in counting!)

Love you SO MUCH Babes! Can’t imagine my life without you!!! 🙂 ♥ 

 Not only do we get to help celebrate the next step in their life…but we get to do it in the most incredible/beautiful location! Cruise…beaches….BIKINIS! You know what that means….


Time to get my Body Beast on! Day 35 and I am feeling stronger! A little soft around the middle but everyone has been saying that…and I will lean out once we get the the Lean Phase of the program. This just gives me ALL the more motivation to complete this workout and stick to the nutrition guide (without a doubt the hardest part!!!) I really wanna do Les Mills Pump next. Gotta love the accents.
I’ve never been on a cruise before so I want this to be the trip of a lifetime! Cozumel, Belize, Isla Roatan, and Costa Maya!!! They are calling my name!

i want to look STUNNING in my bridesmaids dress- seriously, sometimes you just never know what you’re going to end up with as a bridesmaid. Lindsay has allowed us to have creative control and I stumbled upon this GORGEOUS little number! 
I have the patience of a 5 year old so of course I had the shipped expedited! I opted to stick with the color in the picture and changed the hand made flower/sash to Ivory to match Lindsay’s dress!

I have about 11 weeks to get in shape and rock a bikini with my girls! You KNOW we are going to want to take a TON of pics so I need to be ALL over this! Help me stay on track!
Follow me on Instagram and pleaseee send encouragement! lol @KatiHeifner

I also LOVVEEE Facebook so if you want to join one of my challenge groups, shoot me a message on there! (www.facebook.com/kheifner)


How to Treat Your Business Like a Business by Barbie Decker

Ahhh I’m so excited to share this with my team. What can I say about Barbie Decker? Besides being incredible…Elite…Top 10 Coach….hilarious…no nonsense…well spoken..independent. Very honored to call her a friend.

Miss Barbie Decker

I am ALWAYS learning from her and I was completely re-charged by her presentation in San Diego. When you own your own business, it’s very easy to get distracted on time wasting activities and stray from the things you should be doing (especially if Beachbody is a part time thing for you right now) I am sooo guilty of spending hours on Facebook looking at pics and not accomplishing ANYTHING! 

Hanging out after the event

If you want to actually grow your business by helping people- you need to hop to it and get to work! Two things mist happen:

1. have customers. Duh, right? So this means that you have to be adding contacts EVERY DAY and that EVERY DAY you are doing the activities to help you get people enrolled as customers and/or in challenges.

What are these activities?

MAKING CONTACTS either in person or thru Social Media

INVITING people to challenges or to look at coaching opportunity or to look at products (but challenges make it easy) and then to actually ENROLL THEM!. You can’t stay in the inviting phase. You have to CLOSE folks. Go through the stages. GET OUT OF YOUR COMFORT ZONE by following up. Rinse and repeat

and you grow your business by

2. SPONSORING. You must sponsor at least two coaches a month if you want to HAVE A REAL BUSINESS vs a little extra income. You can’t make success club without sponsoring a coach, so according to BB 1 coach is the minimum. That’s the minimum to hit SC, but it’s not the minimum to grow a real business in my opinion. Now, a new coach may not be expected to sponsor two a month, but you are not new coaches.

So, I INVITE YOU to set the standard to TWO A MONTH at LEAST.

Get it?

And one more thing: If you commit to it, your brain will find a way to get it done.

Watch her presentation below! You may have to “Like” Jenny first- she was nice enough to record this https://www.facebook.com/CoachJennV


Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

Part 7

Part 8

Part 9

Or go watch on Facebook here
Part 1 – https://www.facebook.com/photo.php?v=3694385952874
Part 2 – https://www.facebook.com/photo.php?v=3694412593540
Part 3 – https://www.facebook.com/photo.php?v=3694519636216
Part 4 – https://www.facebook.com/photo.php?v=3694595518113
Part 5 – https://www.facebook.com/photo.php?v=3695559902222
Part 6 – https://www.facebook.com/photo.php?v=3695590662991
Part 7 – https://www.facebook.com/photo.php?v=3697176022624
Part 8 – https://www.facebook.com/photo.php?v=3697236344132
Part 9 – https://www.facebook.com/photo.php?v=3697258144677

Protein Pancakes Recipe

Protein Pancakes!


Ingredients:


8 Egg Whites Beaten until Fluffy
1/2 Cup Cottage Cheese
1 1/2 Scoop Protein

1/2 Cup Oatmeal uncooked
1/4 Cup Wheat Germ
1/4 Cup Ground Flax seed
1 Tsp Baking Powder
1 Tbsp Olive Oil
1/2 tsp Cinnamon

Place all ingredients in a food processor( except egg whites ) and blend until uniform. Usually only takes a couple of minutes.
Pour Blended ingredients into a bowl and add Egg whites
Fold until blended
Spray a small amount of olive oil & Cook both sides on Griddle until browned

 



Enjoy!


Variations:
If you want to spice it up a little, try adding 1/4 tsp vanilla to your batter! You can also add 1 Tbsp Flax Meal. Experiment with the protein powder- you can also try using Chocolate flavor if you’re feeling frisky.


Toppings:

Top with Maple Syrup (I go for the REAL DEAL) just keep your portions in check! 1 Tbsp is enough for me. 

You can also opt for sugar free maple syrup, honey, fruit, yogurt (I like Plain 0% greek yogurt mixed with Stevia), chopped walnuts, or nut butters (I like almond butter!) 


Get creative!


Comment below if you have tried this or share another awesome recipe!


For more recipe ideas- check out my recipe page