Friday, February 26, 2016

22 Minute Hard Corps

Erin Traill, Diamod Beachbody Coach, Tony Horton, P90x, 22 min hard corps, bootcamp, in home workout, weight loss support, dramatic weight loss, before and after photos, fit mom


Alright my T25 and P90x3, time saving lovers -- I have big news for you!!! I am so excited! Legendary trainer Tony Horton has created a challenging but simple-to-follow workout program inspired by training techniques used by the military. Each workout in 22 MINUTE HARD CORPS is a quick—and intense—calorie-blasting drill designed to get you " boot camp fit " in just 8 weeks. You just show up, keep up, and get in shape!

What is 22 Minute Hard Corps?

  •  A challenging, military-inspired workout program designed to burn fat, build lean muscle,  and get you “Boot Camp Fit” in 22 minutes a day.
  • The latest fitness breakthrough from P90X® creator Tony Horton, inspired by his time spent at  U.S. military bases around the world, helping troops train to their maximum fitness potential.
  • A series of 8 superefficient routines designed to maximize strength gains and fat loss within  the 22-minute workout window.

Erin Traill, Diamod Beachbody Coach, Tony Horton, P90x, 22 min hard corps, bootcamp, in home workout, weight loss support, dramatic weight loss, before and after photos, fit mom Is 22 Minute Hard Corps for me?



  • It is for busy people without a lot of time to spend at the gym working out.
  • Former members of the military, who want to get back to the fitness level they had when they  were in the service.
  • Anyone looking for a “no-frills” workout that gets results without requiring them to learn a lot of complex moves.

Why is 22 Minute Hard Corps different?

    Erin Traill, Diamod Beachbody Coach, Tony Horton, P90x, 22 min hard corps, bootcamp, in home workout, weight loss support, dramatic weight loss, before and after photos, fit mom
  • Superefficient, 22-minute workouts that condition your whole body with moves tough enough  to challenge you, but straightforward enough for you to do on Day One.
  • Optional, two-a-day Hell Week Challenge pushes your results from great to absolutely epic.
  • The easy-to-follow workouts designed to deliver dramatic, visible results.
  • Anyone at any age or fitness level can do it!
  • It helps you lose weight, increase energy, and feel better in almost everything you do.

Are these real “boot camp” workouts?

  • The 22 MINUTE HARD CORPS workouts were inspired by Tony’s time spent training U.S. servicemen and women to their maximum fitness potential. They combine the no-nonsense simplicity of military PT (Physical Training), with Tony’s personal expertise in functional fitness and creating quick workouts that deliver great results in a short amount of time.
Erin Traill, Diamod Beachbody Coach, Tony Horton, P90x, 22 min hard corps, bootcamp, in home workout, weight loss support, dramatic weight loss, before and after photos, fit mom

What equipment will I need?

  • For some 22 MINUTE HARD CORPS routines, you will need a pull-up bar or resistance band and door attachment, as well as a Beachbody PT Sandbag or dumbbells.

What will I be getting in the Base Kit?

  • 8 challenging workouts on 2 DVDs
  • Quick Start Mission Guide
  • 8-week Basic Training Action Plan
  • Rations for Results Nutrition Field Guide
  • Cold Start pre-workout drill
  • Hell Week Challenge Card
  • HARD CORPS: Battle Buddy Workout DVD (Free gift from ME!)
My Exclusive Test Group is forming now and I would love to have you join us!

Apply here and I will respond within 24 hours - let's get you started on the journey you deserve....


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Monday, February 22, 2016

Banana Ice Cream

Erin Traill, 21 day fix approved, dairy free ice cream, clean eating ice cream, weight loss success, fit mom, kid friendly clean eating recipe, fit kids, fit family, fit nurse, pittsburgh


Wouldn't you love to be able to say, 'yes' when you wanted or your kiddos asked for ice cream? Well now you can :) As an HUGE ice cream lover, I admit I was skeptical - very skeptical actually! But I have to say, it doesn't get much better than this!!! Oh and for my dog momma's, this is  dog friendly as well! Aubrey crushed some dog treats and used them as her sprinkles!
 
We are experimenting with different recipes, so stay tuned!

What you need: 
Erin Traill, 21 day fix approved, dairy free ice cream, clean eating ice cream, weight loss success, fit mom, kid friendly clean eating recipe, fit kids, fit family, fit nurse, pittsburgh

  • 2 Frozen Bananas (when my bananas start to ripen- I cut in half, peel, freeze on a plate and then toss in a freezer bag)
  • 2 tsp. natural peanut butter

What you need to do:

  1. Toss the bananas and peanut butter in a blender.
  2. Blend until soft serve consistency.
  3. Enjoy!

Sunday, February 21, 2016

Beyond the Sweaty Selfies - A Live & Interactive Sneak Peak


Erin Traill, diamond beachbody coach, 21 day fix, wahm, sahm, fit mom, fit nurse, at home business, home office, fitness coaching, no education needed


You just think I take selfies all day, don't you? It's okay - be honest! I would probably think the same thing -- but there is so much more to what I do as a coach than that sweaty selfie... And I could sit here and tell you about all the cool things I do as a coach, like how I make money from home, how I get to help people regain their health and wellness and like how I get to travel with some of my best friends.... But, I think it would be more fun to show you! So today, I am inviting you to a live and interactive sneak peak into this pretty cool business.


I know I have said it a million times, but my life has changed in EVERY way during the last 22 months... I look in the mirror and I see the woman I never thought possible - fit, confident, and financially independent - inside and out just a new and improved mom. The most ideal role model for my little girls... I knew when I decided to be a coach that I would be more accountably to my journey, and I would build a business and work towards financial freedom, but what I didn't anticipate was the friends I would make - like best friends.. Woman, moms, business owners who lift each other up, who I could lose hours talking to, who I look forward to being with... This is my business but I am in no way shape or form alone!
Erin Traill, diamond beachbody coach, 21 day fix, wahm, sahm, fit mom, fit nurse, at home business, home office, fitness coaching, no education needed

I have focused so much of my time on changing lives of moms through fitness, and this year I want to focus on changing the lives of moms through turning their fitness into business. To help them not only become healthy and fit but to become financially independent and confident. So, I am hiring - our team is growing! But I am not just looking for anyone, I love my team and our culture - and I am looking for 3 women to add to that! The women I am looking for must be ready to run with me. I want women who want this business, who want to change their lives.

Sound like you?

Or maybe you are at least curious?

Fill out the application below or email me at etraill7@gmail.com to get a spot into my Sneak Peak Event this Thursday, Feb 25th  from 830pm-1030pm (ET), in the comfort of your own home! I can not wait to see you there!


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Thursday, February 18, 2016

Just incase you love somebody like me...

Erin Traill, anxiety, depression, postpartum depression, living with anxiety, love somebody with anxiety, beachbody, fitness changed my life, weight watcher, weight loss journey, 21 day fix, Autumn Calabrese, fit mom


 
Erin Traill, anxiety, depression, postpartum depression, living with anxiety, love somebody with anxiety, beachbody, fitness changed my life, weight watcher, weight loss journey, 21 day fix, Autumn Calabrese, fit momAnd yeah, what do I mean by that exactly? I am talking about something that I am not very proud, or at least I used to not be very proud to admit... This is for you incase you love somebody with anxiety, or maybe you have anxiety and you haven't found the words for it... I would say anxiety consumed a large part of my life - I can vividly remember not playing on the play ground as a child so I could watch to see if my mom dropped my brother off at preschool (which was in the same building), if I missed her or the bell rang early my mind would explode - did she forget, did they get in an accident, are they okay, is someone sick, and even "will I ever see them again?" I was a bright child, but so distracted to the point of awkwardness, I was bullied and misunderstood - but I was so worried about everything that I didn't even notice how isolated I made myself... As I grew up, I managed to control it, most of the time - there were still frantic moments, calls to mom, and sleepless nights...  Today I feel as though my anxiety is in check, but it is still that voice in the back of my head - sometimes quiet, sometimes loud - but always there... I have accepted it will always be there, and controlling it is key, even as an almost 30 year old adult, I feel misunderstood - and there are just a few things I wanted to try to put into words about loving somebody with anxiety....

Probably my #1 symptom - Exhaustion...

Erin Traill, anxiety, depression, postpartum depression, living with anxiety, love somebody with anxiety, beachbody, fitness changed my life, weight watcher, weight loss journey, 21 day fix, Autumn Calabrese, fit momImagine being in a hyper-tense state, with an unsettled mind, racing thoughts. I kinda relate it to a hectic day at work - sick patients, doctors barking orders, million phone calls, tons of tasks and at the end of the shift you are simply exhausted - that is what every day of anxiety feels like... I often joke that I am tired before I even get up - blame it on night shift, or having young kids, but deep down I know it is because my mind NEVER shuts up.


Really - I tried to listen....

Oh man, this has gotten me into so much trouble - forgetfulness... luckily I haven't lost my kids - but just about everything else has been lost at one point or another - keys, phones, pictures, money, bank cards, where I parked my car, I could really go on for hours, but you get the point ;) I can't tell you how many times I have forgotten a date, conversation or something someone told me. It can actually freak me out, because I honestly have no clue. I'm trying to listen and be present, but my overactive mind wanders.

The straw that broke my back...

If you love someone like me, we get easily overwhelmed - our minds are already in overdrive, add too many things to our to do list and even though the tasks are simple; it can spin us out of control... Even just when Dan walks in the door and he is talking loud, then turns the TV on and slams things down on the counter, just that can make my heart start to race - I know it seems silly, even as I type it I realize it sounds silly; but it is our reality. Don't even get me started on going to the mall during Christmas time - the lights, the rude people, the noise - oh man!

 

And we get it...

We know this is silly at times - we get it - its irrational.. and I don't need you to tell me I am being "irrational", I know it... enough said
Erin Traill, anxiety, depression, postpartum depression, living with anxiety, love somebody with anxiety, beachbody, fitness changed my life, weight watcher, weight loss journey, 21 day fix, Autumn Calabrese, fit mom

Change, even good change is too much change...

New job, moving, even a new lipstick shade can be too much change - we love our comfort zone... thinking about vacation might actually be too much change for some people like me - but I can promise you, we are trying!

I'm here in person...

Erin Traill, anxiety, depression, postpartum depression, living with anxiety, love somebody with anxiety, beachbody, fitness changed my life, weight watcher, weight loss journey, 21 day fix, Autumn Calabrese, fit momBut I'm not always present - this was something that was so important for me to change, because I really wanted to learn how to be present in my girls lives... It's kinda like when you drive somewhere and you get to your location and you can't remember how you got there - sometimes I would go places, talk to people and come home and totally have no idea what we talked about, because I wasn't present... I was too busy overthinking or worrying... Sucks, right?

Erin Traill, anxiety, depression, postpartum depression, living with anxiety, love somebody with anxiety, beachbody, fitness changed my life, weight watcher, weight loss journey, 21 day fix, Autumn Calabrese, fit momBut thank you, thank you for loving us - we are not the easiest people to love... Overcoming daily
anxiety is one of my proudest accomplishments, I finally could live a little more... I do believe, exercise was my saving grace - the mental clarity I needed, the confidence I lacked, the me time I never had... Without a doubt fitness changed my life - the positive environment, fueling my body correctly and support of my coaches, peers, and now my challengers...

Maybe you are somebody like me, maybe you love somebody like me, or maybe you just think you would benefit from a healthy and fit lifestyle - my support groups are forming now, and I can't wait to see you there xo




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Friday, February 12, 2016

Crockpot Chicken Taco Chili


Erin Traill, diamond beachbody coach, healthy crockpot recipe, 21 day fix recipe, Autumn Calabrese, chicken tacos, dramatic weight loss, weight loss support, comfort food, fit mom

 
Perfect for these chilly (no pun intended!) days! Makes 10 one cup servings and at about 200 calories and tons of flavor per serving, this can't be beat! Great side, great main dish - and it all goes in the crockpot for the all around win! 

What you need:

  • 1 small onion, chopped
  • 1 (15oz) can of black beans, rinse and drained
  • 1 (15oz) can of kidney beans, rinse and drained
  • 1 (8oz) can of tomato sauce
  • 10oz bag of frozen corn
  • 2 (10oz) cans of diced tomatoes with chilis
  • 1 (4oz) can chopped green chili peppers
  • 1 packet reduced sodium taco seasoning
  • 1 tbsp. cumin
  • 1 tbsp. chili powder
  • 3-4 boneless, skinless chicken breasts (fresh or frozen)
  • 1/4 cup of fresh cilantro, chopped
Erin Traill, diamond beachbody coach, healthy crockpot recipe, 21 day fix recipe, Autumn Calabrese, chicken tacos, dramatic weight loss, weight loss support, comfort food, fit mom

What you need to do:

  1. Combine every (except the chicken) into a crockpot and stir
  2. Nestle in chicken breasts
  3. Cook on low for 8-10 hours or high for 4-6 hours
  4. 30 minutes before serving, shred chicken with a fork.
  5. Serve alone or with your favorite sides and toppings
I loved mine in a wrap or baked potato with plain greek yogurt and diced green onions on top! ENJOY!

For more support, recipes, meal planning and other health and wellness assistance, please apply below!
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Sunday, February 7, 2016

FebYOUary Challenge

Erin Traill, diamond beachbody coach, 21 day fix, weight loss support, motivation, clean eating, dramatic weight loss, valentines day, free gift, in home workouts, stay at home mom, fit mom, fit nurse

Erin Traill, diamond beachbody coach, 21 day fix, weight loss support, motivation, clean eating, dramatic weight loss, valentines day, free gift, in home workouts, stay at home mom, fit mom, fit nurseIt is sad to me that it took until I was almost 30 years old to truly love myself - but that is the hard truth. I have always put my health, my needs, my wants on the back burner.. until I realized that I couldn't serve my family from an empty cup! I had to take care of me, they need me to be healthy, to be happy, to be confident - and I need to show my girls what self love (not selfishness) looks like! So here I am, on a mission (as usual!)

I am on a mission to help you learn to love yourself fit - and it couldn't be any easier than this:

    Erin Traill, diamond beachbody coach, 21 day fix, weight loss support, motivation, clean eating, dramatic weight loss, valentines day, free gift, in home workouts, stay at home mom, fit mom, fit nurse
  • in home workouts
  • custom meal planning
  • family friendly recipes
  • daily motivation and accountability
  • and a superfood meal replacement shake
Simple, on your time, in your house - perfect, right?

I love Valentine's Day - and as a couple, we don't celebrate it, but I love the idea of spreading love - so in honor of this fun holiday, I am going to be sending all my new customers a little Valentine's :) A packet of Energize and CafĂ© Latte for you to sample! Just a little something to spread the love!

I have a ton of specials running this month, so I am guessing this group will fill quickly - apply today and I would LOVE to see you there :)
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Saturday, February 6, 2016

The Art of a Cheat Meal

Erin Traill, diamond beachbody coach, cheat meal, avoid weight loss plateaus, science of a cheat meal, 21 day fix, Autumn Calabrese, meal plan, long term weight loss, dramatic weight loss, fit mom, fit nurse, Pittsburgh,
 
When it comes to getting fit, diet is public enemy number 1 - hands down the hardest part of fitness, especially in the long run. Don't get me wrong, I know 5 am cardio with ShaunT and 9pm lifting with Sagi is no walk in the park, but controlling what goes into your mouth for 24 hours is challenging. I have a huge sweet tooth and I love carbs (and butter!) but knowing I have a cheat meal coming my way, helps me stay focused. When following these rules a cheat meal can not only be good for the taste buds and mentality, it can be a great tool to help carve your physique. Cheat meals can increase metabolism, replenish glycogen (responsible for energy), reset hormones and insulin regulation. But before you go and order that piece of cheesecake, or everything off the dollar menu - I want you to read my 5 Tips on the Art of having a Cheat Meal.

  • Understand the Science behind it...

    • Cutting calories comes at a cost - Weeks of calorie deficits and lower carbohydrates
      Erin Traill, diamond beachbody coach, cheat meal, avoid weight loss plateaus, science of a cheat meal, 21 day fix, Autumn Calabrese, meal plan, long term weight loss, dramatic weight loss, fit mom, fit nurse, Pittsburgh,
      causes changes within your body, and by understanding them you can better understand why and what kind of cheat meal is beneficial... so sorry I am about to get nerdy on you ((eekk, my favorite part))
      • Leptin, a protein mainly produced by fat tissue, regulates appetite and energy balance in the body. It works and sends signals to the brain to suppress food intake and stimulate the use of energy, or calories. Leptin plays a key role in regulating body weight and fat mass through its stimulating effect on the brain. In fact, studies have shown that within 24 hours of fasting, leptin levels decrease to 30 percent of their normal value. 
      • Sorry it doesn't end with leptin - Ghrelin, a peptide hormone mainly produced by the stomach, is an appetite stimulant that signals the release of growth hormone. Low-calorie diets and chronic exercise have been shown to result in increased ghrelin concentrations, which may lead to increasing food intake and body weight.
      • In addition to affecting appetite and energy use through leptin and ghrelin, sustained caloric-deficit diets also cause the body to attempt to conserve energy by decreasing levels of the thyroid hormones T3 and T4, which help regulate and maintain metabolism. Sustained low-carbohydrate diets deplete the body of glycogen stores and can leave you feeling sluggish and weak, which can negatively affect your training performance, mood and increase your cravings.
  • Now, use this Science to your ADVANTAGE!

    • Erin Traill, diamond beachbody coach, cheat meal, avoid weight loss plateaus, science of a cheat meal, 21 day fix, Autumn Calabrese, meal plan, long term weight loss, dramatic weight loss, fit mom, fit nurse, Pittsburgh, Okay so after 72 hours of a calorie-restricted diet we see changes in leptin and ghrelin levels, right? Therefore, weekly cheat meals that are higher in calories and carbs can help raise leptin levels while lowering ghrelin levels. This helps to return your hormone levels to normal and can reverse or prevent any slowing down of your metabolism. This in return improves your thyroid function, thus further boosting your metabolism. Since we don't see a repeat change in leptin and ghrelin for 72 hours, your metabolism increases will last for days past your cheat meal. And Tah-Duh the scheduled cheat meal can actually help optimize our body's hormones to avoid these plateaus and prevent entering that starvation mode.
  • But it can't just be any cheat meal ((sorry))....
    Erin Traill, diamond beachbody coach, cheat meal, avoid weight loss plateaus, science of a cheat meal, 21 day fix, Autumn Calabrese, meal plan, long term weight loss, dramatic weight loss, fit mom, fit nurse, Pittsburgh,

    • A tub of cheese fries and a large blizzard aren't the kind of cheat meals I am talking about, sorry! This shouldn't be a moment that you eat the whole pantry, I am recommending that you avoid nutrient poor foods (sugary messes) that can actually derail your whole week of progress and will not be helpful in the science of your cheat meal.
    • So when I talk about cheat meal I am talking about a meal higher in calories and carbs than your regular meal. My favorite cheat meal is a bacon cheeseburger actually! High in calories, carbs and protein! Pizza (not the whole pizza, like 2 slices haha) is another one! These meals leave me full and satisfied (when I remember to keep my portions in check, otherwise I am sure you are aware of the pain of overeating!). And every now and then throw in a small sweet treat, small, like share a dessert!
  • I will say this time and time again - SCHEDULE IT!

    • Put it on your meal plan, and this is a cheat meal - not day - not week... And remember, this is a meal replacement not addition!
    • Erin Traill, diamond beachbody coach, cheat meal, avoid weight loss plateaus, science of a cheat meal, 21 day fix, Autumn Calabrese, meal plan, long term weight loss, dramatic weight loss, fit mom, fit nurse, Pittsburgh, Also, don't make the mistake of eating less on the meals before the cheat, it defeats the purpose of adding calories! Plus, that plan will most likely backfire.. you will get overly hungry and overindulge.
    • The best way to cheat is to plan ahead! Remember that, while cheat meals are meal replacements, they need to fit into your current eating regimen. Cheat meals allow you to satisfy cravings and give you a chance to loosen the reigns a bit, but they shouldn't turn into cheat days. They also shouldn't be a reason to eat less than you normally would at other meals.
    • You don't want your cheat meal to be a Big Mac that you scarf down while racing home from work, that isn't enjoyable.. make it a fun, social thing! Go out, get dressed up (you tend to watch your portions more in jeans than you do in yoga pants - trust me, I know!)
  • Gotta find what WORKS...

  •  
    • Sadly for some a cheat meal can lead them to spiral out of control... So this might take a little trial and error... You need to figure out what cheat foods help kick cravings, boost your metabolism and energy and do not lead to further cravings... Did you ever have a meal and think, "yeah that was great and I'm good for awhile?" or have a meal and think, "okay now I want - this and that and this?"
    • For me, I am happy anytime I am getting away from the same chicken and broccoli. A cheat can be steak or pizza or a cheeseburger. But if I have pasta and Italian bread with butter I crave it for days, which stinks! So I basically avoid it.
Discover what works well for you, make conscious decisions, schedule it and let me know how it goes! For more tips, support, recipes and meal planning - please apply here to be in my next fitness and wellness challenge group where we will work more 1:1 together!
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Thursday, February 4, 2016

Shakeology Peanut Butter Cups

Erin Traill, diamond beachbody coach, clean eating dessert, 21 day fix approved dessert, 21 day fix peanut butter cups, shakeology dessert, peanut butter cups, reeses, weight loss success, weight loss support, fit mom, fit nurse, dramatic weight loss


Some days you just want a Reese's cup - no denying it... I love them ((oh especially those Easter eggs!)) but they are full, and I mean jammed packed with calories, sugar and fat - bummer... well I have good news, these are pretty good! And the whole recipe is a serving!!!! Ready?

What you need:

    Erin Traill, diamond beachbody coach, clean eating dessert, 21 day fix approved dessert, 21 day fix peanut butter cups, shakeology dessert, peanut butter cups, reeses, weight loss success, weight loss support, fit mom, fit nurse, dramatic weight loss
  • 1 scoop or packets of chocolate Shakeology
  • 3 teaspoons of peanut butter (more or less depending on your preference - I would rather have them be more peanut buttery and eat less in a sitting)
  • Water (about 4 tbsp.)

What you need to do:

  1. In a small bowl add Shakeology.
  2. Add water one tbsp. at a time until shakeology becomes a honey consistency
  3. Line a cupcake pan (about 4 large or 8 little)
  4. Evenly distribute half the Shakeology mixture
  5. In a separate bowl hand whip peanut butter
  6. Evenly divide the peanut butter on top the shakeology in the pan.
  7. Top each one with remaining shakeology
  8. Freeze until solid and enjoy!
I have been putting these in a baggie in the freezer and pulling one or two out when I need a sweet fix - the entire recipe counts as 1 red and 3 tsp.

For more tips, recipes, and meal planning assistance - apply here to join my next health and wellness challenge group! Can't wait to see you there!

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Wednesday, February 3, 2016

Protein Packed Pancakes

Erin Traill, 21 day fix breakfast, 21 day fix pancakes, 21 day fix approved, Autumn Calabrese, protein, healthy pancakes, beachbody, weight loss journey, weight loss support, fit mom, RN

Huge hit in our household this morning! Great texture and taste! I found that a protein packed breakfast helps fuel metabolism early and keep you full! Try it out, you probably have everything you need! This recipe makes about 4 pancakes!

What you need:

  • 1/4 cup quick oats
  • 4 egg whites (or 2 whole eggs)
  • 1/2 cup of berries or 1/2 of a banana
  • 1 tsp vanilla
  • 1 tsp cinnamon

What you need to do:

  1. Spray pan with extra virgin olive oil
  2. Heat to medium
  3. Add all of the above to the blender - pulse
  4. I use an ice cream scooper (or 1/4 cup measuring cup) and pour pancakes onto heated pan
  5. Flip when edges form (about 1-2 minutes)
  6. Cook other side
  7. Enjoy!
If you are a 21 Day Fixer, I count these as 1 yellow, 1 red, and 1 purple. Enjoy :)