3 Day Refresh & Clean Eating Bootcamp

Are you feeling a little "fluffy" after the long holiday weekend?  Or just want to shed a few pounds & inches for swim suit season?  What if you could get some long-term results with easy-to-follow clean eating meal plans & recipes?  Join me June 1-30 for the 3 Day Refresh & Clean Eating Boot Camp.

 

What is the 3 Day Refresh?

 

The 3 Day Refresh is an easy-to-follow cleanse to clean up your system & help you jump-start weight loss or to help you shed those last few pesky pounds.  You get a step by step guide, including simple & delicious recipes to use during the 3 day program. (Yes! You get to eat real food during the 3 Day Refresh)  You will also drink one dose of Shakeology daily, along with Vanilla Fresh shakes with your afternoon & evening meals, & a Fiber Sweep drink once per day.

 

I never felt like I was "starving" during this safe, effective cleanse & the results are evident from the picture above.

 

The 3 Day Refresh & Clean Eating Bootcamp group will be run via a closed group on Facebook.  I will be doing the Refresh right along with you & sharing tips & tricks to get smoothly through the program.

 

After we have completed the 3 Day Refresh, we will continue through the rest of the month learning the basics of clean eating.  I will share meal plans, food prep ideas, healthy family-friendly recipes, snack ideas, tips for eating out & vacation, incorporating a dense dose of daily nutrition with Shakeology, how to navigate parties & cook-outs, plus lots of fun & support.

 

Ready to join?

Get your 3 Day Refresh & Shakeology challenge pack here.

 

After you purchase your challenge pack, join the 3 Day Refresh & Clean Eating Bootcamp closed Facebook group by clicking here & request to join.

 

Have any questions or want to find out more before you join?  Email me at jessicahrbek@gmail.com

 

Learn about my health & fitness challenge groups here.

 

 

 

 

 

Healthy, satisfying snacks

Folks often think that snacking is a bad thing...but if you want to keep your metabolism burning all day, snacking is actually a GOOD idea.  The key is making HEALTHY snack choices, sticking to proper portion sizes, & not eating too frequently.

Ideally, you should be eating every 2 1/2 - 3 hours throughout the day.  So instead of 3 big meals, you are having 5-6 smaller meals / snacks spread out throughout the day. 

Here is an example of what that might look like for a day:

sample meal plan	Monday
Workout	Max 30 Cardio Challenge
Breakfast	Shakeology
AM Snack	egg white oatmeal (1 red, 1 yellow) with apples
Lunch	salad, left-over steak, dressing, clementine
PM Snack	cucumbers, homemade clean eating black bean dip
Dinner	baked cod, mixed veggies, brown rice

I look at my nutritional needs as a whole for the day / week when I am planning.  I generally plan my meals first & then use my snacks to fill in any gaps, like needing to fit in another serving of vegetables.

I also like to keep my snacks simple to grab & go, as well as kid-friendly - because when my kids see me snacking they almost always want to join in!

Some of my favorite go-to snacks:
*apple & 12 almonds
*cucumbers / carrots & hummus or black bean dip
*mini bell peppers & string cheese
*plain Greek yogurt with fresh berries & cinnamon
*apple nachos
*Shakeology
*multigrain unsalted rice cakes with all natural nut butter & fresh berries or banana slices
*hard boiled eggs & fresh vegetables
*air popped popcorn & raisins

Multi-grain unsalted rice cake, 1 Tbls. all natural peanut butter (only ingredient is peanuts!), fresh strawberry slices, & a sprinkling of Chia seeds...take a ride down to flavor town.

 

 

Click here for clean eating recipes your whole family will love.

PiYo Live now EXCLUSIVELY at Tap Etc. in Front Royal, VA

In an effort to find the most comfortable & centrally located venue for PiYo Live classes in Front Royal, VA I have partnered with Kristen at Tap Etc. to offer four fabulous classes each week.

 

Tap Etc. is located at 131 E. Main St. in historic downtown Front Royal, VA. 

There is on-street parking in front of the studio, as well as additional parking behind the studio. 

This easy-to-find location has two amply-spaced rooms with tons of natural light.

 

Click here for more info on what you can expect when you attend a PiYo Live class.

 

The May PiYo schedule is pictured below.

 

If you have any questions or would like more class details please email me at jessicahrbek@gmail.com

 

PiYo Live now at Tap Etc.

 

Attention Front Royal Fit Friends!

 

Your opportunities to attend PiYo Live classes just increased!

 

I am now teaching PiYo Live classes at Tap Ect., located at 131 E. Main St.

 

Join me for a 30 minute lunchtime PiYo session

at Noon on Thursdays

 

or

 

1 hour of PiYo & Playtime

at Mommy & Me PiYo class

at 11am on Fridays

 

Click here to see my full schedule of PiYo Live classes at Tap Etc.

& Apex Performance Develepment.

Dust Off Your DVDs Accountability Group

 

 

Does this sound familiar?

You see an awesome new workout program on tv & get super excited to try it.  You pick up the phone & order it right away...this is going to be the beginning of something beautiful!  A few days later the box shows up at your door & you decide you'll start on Monday.  You have a busy weekend, Monday rolls around & you are just too tired to start this week...maybe next week.

 

OR

 

Perhaps you started that great new program, you were doing great, loving the workouts...but lost your momentum about two weeks in.  You miss one workout this week, three the next...ug, now do I have to start all over?  Forget it.

 

OR

 

You've done a few different workouts here & there.  You've gotten some results, but not exactly what you were aiming for.  You like the workouts but know  you need some guidance in the nutrition department to really get the ball rolling.

 

OR

 

You have completed lots of different workouts, but now they are all just collecting dust in the basement & you don't want to buy another new program, because there's nothing wrong with the ones you have, but you just need some MOTIVATION to get the ball rolling.

 

 

If ANY of these scenarios fit you, then I'd like to invite you to join me for my

Dust Off the DVDs Accountability group beginning April 27.

 

You pick out whichever home workout program you have at home, or a combination of several (I can help you whip up a hybrid schedule if you like!).

 

I provide daily

motivation,

accountability,

tips,

healthy recipes,

healthy meal plans,

individualized support,

a clean eating how-to guide for beginners,

& a healthy dose of fun to get you back into the swing of things. 

 All this support is provided in a closed Facebook group that you can access 24/7.

 

The requirements:

Dedicate yourself to building healthy habits & stay accountable by checking in with the group each day.

 

Workout daily using a home workout you already have or using classic Beachbody home workouts from Beachbody On Demand.

 

Try clean eating & replacing one meal a day with Shakeology for the duration of the 60 day group.

 

Sign up to have me as your Team Beachbody Coach.

 

Ready to join?

Complete the application below!

 

Fill out my online form.

Use Wufoo integrations and get your data to your favorite apps.

Quinoa Bowls

 

Quinoa (pronounced "keen-wah") may be tricky to say, but it is super simple to make & extremely versatile.  This nutrient-dense seed masquerades as a whole grain, comes in a variety of colors (white, red, black), & is gluten-free.  Quinoa packs a punch of 9 essential amino acids & has protein content similar to meat, plus a healthy dose of fiber & iron.

 

I love quinoa because I can cook up a batch in about 10 minutes & use it in a variety of ways.  Much like rice, you cook up quinoa with a 2 parts liquid to 1 part dry ratio (i.e. 2 cups water, 1 cup quinoa), but quinoa is better than rice, in my humble opinion, because it doesn't get sticky or clumpy like rice can & it champions in nutritional value for sure!

 

You can prepare quinoa with just water, or you can use your favorite broth or stock as cooking liquid.  Your quinoa will take on the flavors of whichever herbs & spices you add in, so the flavor possibilities are vast.  White quinoa tends to cook up fluffier, while red & black quinoa tend to have a bit of a crunch & slightly nutty texture.

 

For the Quinoa Bowl pictured above I cooked 1 cup quinoa in 2 cups water with the juice of 1/2 lemon & 2 Tbls. Cajun seasoning.

Once the quinoa had absorbed all the liquid (approx. 10 minutes) I added in some lean ground turkey that I had browned earlier in the week, a can of black beans (drained & rinsed), two large handfuls of fresh baby spinach, & 1/4 cup diced red onion.

 

I served this with a side of mixed veggies & my kiddos all cleaned their plates without a peep.

 

Other favorite quinoa add ins:

-diced bell peppers

-white beans

-cubed chicken breast

-cubed, oven baked sweet potatoes

-halved cherry tomatoes

 

Click here for more kid-tested, hubby-approved clean eating recipes.

Inexpensive Protein Sources

Whether you are feeding a brood or simply trying to eat healthfully on the budget, you are always looking for a good deal at the grocery store.

A few of my favorite budget friendly protein sources are:

Eggs - boil them, scrabble them, put them in a crestless quiche, just 2 of these nutrient & protein packed beauties make a portion of protein.

Bone-in, skin-on chicken - yes, the boneless, skinless breasts are such a time-saver, but you can save a bundle if you have the time to take off the skin at home

Canned Tuna - go for the variety packed in water vs. oil

Plain Greek Yogurt - get the big tub vs. individual containers.

Beans -high in fiber & protein, this has long been a favorite protein source for vegetarians.

Peanut butter - go for the all natural variety where the only ingredient is peanuts! Remember a LITTLE goes a long way. Add to oatmeal or your favorite smoothie for a boost of protein.

Cottage cheese - pair it with fruit or put on top of a salad with a little sea salt & pepper, yum!

 

Click here for family & budge friendly clean eating recipes!