Hammer and Chisel - Week 4

I am not going to lie - I should really be calling this week 3! Because week 3 was a wash - I missed workouts, cheated on my meal plan and did not take my own advice... I could make a million excuses about being busy, the holidays and on and on but really I was being lazy - and I paid for it when I jumped on the scale! So I need to make week 4 my come back week and redeem myself - and it starts with a strong why and a strong plan!

2 new recipes and Shakeology No-Bakes (to help with these post holiday cravings!) - over 20 meals prepped for the 4 of us! Dan used his new Wok and I am excited to bust out my new weights from Santa! I started Hammer and Chisel using 8's and 10's - in week 4 I am going to be using 12's and 15's! I am also going to be doing the Shakeology cleanse on my rest days! With 2 1/2 months before the cruise, I am all in!

 

Bumping the weights up, really kicked the sweat up! Holy burn!!! I loved it! Thanks Santa! I have had a few people ask me, if I was worried about bulking up with this program - and the answer is NO! Muscle is key to fat burn - muscle burns more calories after a workout than fat tissue does... Clean diet, weights and a little cardio = healthy fit body!

 
 
 


 

Shakeology No-Bakes were the perfect (and now permenant) addition to my meal plan - kicked the cravings and night time cravings. Girls loved it, and Dan snuck a few too!

Alright New Year - here I come! Get READY!

 

Ahh the New Year, time to get serious - and no, it isn't my resolution - the CRUISE is single digits away! A cruise I earned - and I will be so mad it I did all this work to earn the cruise and then not have my body be where I want it to be.. So time to get serious - because I deserve it.. and not just this, all the things I want this new year to bring - and it starts with me! So CHEERS!

 

Getting ready for a great Week 5! It is going to be a busy one with going out of town (well not really out of town, just an hour away - but staying in a hotel with a busy schedule).  But I have a plan and will be packing a meal and snacks! 

 

 

 

Meal Plans

All the recipes on my meal plans are in my blog under the clean eating tab! I will be updating this weekly!! These are all 1200-1400 21 Day Fix Meal Plans -

 Happy Clean Eating!

 

 

21 Day Fix Extreme Meal Plan with Beachbody on Demand hybrid workout

21 Day Fix Extreme Meal Plan with Beachbody on Demand hybrid workout

 

Hammer & Chisel - Week 2 Recap

My hard work and dedication on meal prep day was a huge success! I saved a ton of time, money and calories. And I am happy to report, I stuck to it... I am also happy to report that the Traill family is one week butter free - now I get it, butter can be good for you... but between the temptation to me and the cross contamination risk to Kate (who is dairy intolerant) it is a good move for us! We really focused on food this week - and our favorite hit was my panko breaded chicken - the girls thought they were eating chicken nuggets, I thought I was eating chicken parm! Win Win (or winner, winner, chicken dinner in the words of Aubrey!)


 And like the rest of you, we have had our fair share of holiday parties and temptations! By following my holidays tips, I am happy to report - they have been pretty much a non-issue! This upcoming week with Christmas Eve and Christmas - I have a plan! And I think that is key, if you go in knowing you are going to have a cheat meal, you might go crazy, and eat everything in sight. When really you should go in having goals and intentions! For example, on Christmas Eve we always have steaks and a baked potato bar - I will skip the baked potato bar and put my steak on a salad with greek yogurt ranch! Perfect! Still a treat, but without going overboard. On Christmas, my plan will be to have a shake before I leave. And practice portion control  I'm going to skip wine, go with 2 cookies and lots of water! Again, still a treat but without going overboard!

As far as the workouts went, it was a challenge to press play after night shift. I am not going to lie, I did not feel like it. My brain was in a fog during an agility workout in Chisel Agility, but I did my best - sometimes that is all you can do! My favorite new move came during Hammer Conditioning - burpees with weighted rows! Check it out!

 

The key for this busy week will be prep! I moved my rest day to Christmas, because I just know myself! On Christmas Eve, I am also preparing for Christmas by doing a modified Shakeology Cleanse Day (having steak instead of chicken).

 

 

 

Meal prep has become a family affair! I bring the girls kitchen in with our their dishes and it keep them busy for awhile, at least! I used to think I didn't need to food prep because I only work 12 hours a week outside the house, but that doesn't mean I am not busy! And I get caught up in excuses to why I can't cook, or want to grab something not on my plan! I also found that prepping food for the girls was also key! This keeps me 100% out of the kitchen, with the exception of breakfasts!

I am loving sharing my journey with my challenge groups - we are all at different parts of our journey, but we all support each other! We form friendships, cheer each other on, inspire and motivate one another. My groups are forming and filling up quick - reserve a spot today!

 



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Onion Baby-Baked Potatoes

It is no secret... I love butter - my hardest craving to kick! Every time I try to make a regular baked potato, I tell myself I won't put butter on it "this time" and guess what??? I always to... So I gotta switch it up!  Delicious and simple as can be! You can use red potatoes and cut them as well!

What you need:

• Baby potatoes (red or multicolored)
• Extra Virgin Olive Oil (amount depends on how many potatoes you are making, you need just enough for a light coating)
• Dried Minced Onion
• Onion Powder
• Dried Parsley
• Dash of Garlic Powder

What you need to do:

1. Preheat oven to 400
2. Spray glass baking dish
3. Place washed potatoes in the dish, single layer
4. Drizzle lightly with EVOO
5. Sprinkle on onion powder and minced onion
6. Bake for 40 minutes
7. Enjoy!

21 Day Fix and Hammer & Chisel Approved - for more recipes, tips, support and meal plans, apply for a spot in my next challenge group... Groups are enrolling NOW!

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Preparing for Hammer & Chisel

Okay - let me just get this out of my system... I AM SOO EXCITED... ahh.. okay... And incase you aren't sure what I am talking about - check out our newest 60 day program - The Master's Hammer and Chisel

So in order to be successful in anything you need a plan right? You wouldn't Christmas shop without a list and coupons, or just get in the car and go on vacation - you need to pack, shop, plan and prepare.... And fitness challenges aren't any different! Whether this is your first challenge or your 12th, preparation is the key to success!

In these challenges, I change your mindset and how you think about food, workouts, water, nutrition.. My goal is a whole body transformation for both of us!

The second I was able to, I did my homework on Hammer and Chisel - what can I eat, how much can I eat, what equipment do I need and what kinda time is required! This is the required equipment for this challenge:

Do you have what you need? Okay, great... Now the best/worst part - those before pics! I know, they aren't fun - but it is rewarding to see how your body changes over the course of the next 60 days... Mine are done, your turn!


Figuring out water intake is important, and actually a lot of people find this one of the harder parts of the challenge - I know I do!!! How much water are we talking? Well, take your weight in pounds, and divide it in half - and that is how many ounces a day you should be consuming! I plan in my water intake, so I am not chugging water before bed - been there, done that - million night time bathroom breaks!



Alright, now we need a plan! My #1 tip is to have a plan for the week! When will you workout, what will you eat? First thing was first, I had to calculate what calorie bracket I fell into, then see how many portions of each color I could eat in one day. Once that is complete, I checked out the approved food lists - so I could figure out what recipes of mine are Hammer and Chisel Approved. From there, I completed my meal plan! When I write out my meal plan, I keep my grocery list nearby so I can add what I need right to it! You will notice that I plan one cheat meal a week - I practice zig-zag diet to keep my metabolism guessing! I also put my workout and the length of time of the workout right there on the meal plan!

 

And my grocery list...

 

 

Meal planning is set to take place Monday! I meal plan because my evenings are busy and I don't want any excuse to grab fast food, or have a bowl of cereal for dinner! My meal plans are kinda boring but that is what has worked for me! I keep track of how I feel, what was filling, what recipes worked for my family to help me perfect my meal planning process.

Check in for my weekly progress! Want in my challenge? Space is limited in this exclusive test group, for consideration please apply here and I will get back to you within 24 hours! It's goal time!

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Hammer and Chisel Test Group

AHHH - I can hardly contain my excitement.. I haven't been this excited about a workout program since Insanity Max:30 last December! And even though we are in the middle of the holidays, I am not going to use that as an excuse - this is my time, my body, my fitness - and I plan on rocking it! For the very first time, trainers Sagi Kalev (Creator of Body Beast) and Autumn Calabrese (best known for the 21 Day Fix and 21 Day Fix Extreme) have teamed up to bring you their proven techniques to craft a “masterpiece physique” with The Master’s Hammer and Chisel. I can't help but think of Beauty and the Beast when I think of them together!

What is The Master's Hammer and Chisel?

• An innovative resistance-training system that includes all three phases of muscle sculpting—known as SSP Training— to rapidly build, chisel, and refine a masterpiece physique in just 60 days.
• Sculpt your ultimate physique with 12 brand-new workouts that incorporate the three phases of SSP Training— Stabilization, Strength, and Power—that are essential to building a powerful, perfectly defined body.
• A comprehensive program from seasoned trainers and award-winning fitness competitors, Sagi Kalev and Autumn Calabrese.
• Includes options to adapt certain exercises if you have limited access to equipment.
• Includes a modifier who demonstrates some moves at a lower intensity.
• Fuel your body for demanding workouts and achieve your best results with a straightforward portion-control nutrition plan that you can customize to meet your goals—whether you want to lean out, sculpt and maintain what you’ve got, or build muscle.

Is this for me?

• Men and women looking for a comprehensive resistance-training or muscle-sculpting program. 
•  Those who enjoy Body Beast, 21 Day Fix, or 21 Day Fix EXTREME. 
• Those who like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese.
• Those who crave a simple, flexible nutrition plan to help them reach their unique goals.

What makes this program effective?

• The Master’s Hammer and Chisel is built on the three phases of SSP Training—Stabilization, Strength, and Power. Other programs only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.
• The program combines the expertise and proven training techniques of two seasoned trainers who’ve spent decades acquiring the tools, skills, and experience needed to transform your body into a masterpiece—fast.
• Co-creator Sagi Kalev was crowned Mr. Israel–twice–and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist.
• Co-creator Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals  & Associates (AFPA), and has competed at the national level in various bikini competitions.

What makes Hammer and Chisel Different from Body Beast and the Fix?

•  Sagi Kalev and Autumn Calabrese combined their own effective body-sculpting techniques into one comprehensive resistance-training program.
• Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance, and range of motion to sculpt a powerful, defined physique.
• 21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full 60-day program with slightly longer workouts. 21 Day Fix EXTREME focuses on getting you shredded in the shortest time possible, while The Master’s Hammer and Chisel also helps you improve other aspects of your fitness, such as muscular endurance, power, strength, and agility. It’s a whole new approach to helping you achieve a strong and chiseled body.

What do I need?

• A few dumbbells of various weights appropriate to your strength and fitness level.
• A bench or stability ball.
• A chin-up bar or a resistance band and a door attachment.

What makes Hammer and Chisel Unique?

• A strong, chiseled, perfectly defined body.
• Improved strength, power, cardiovascular endurance, balance, and agility.
• Incredible definition that you might not have been able to achieve before.
• The flexibility to lean out, sculpt and maintain what you have, or build muscle, depending on your unique goals.

What’s included?

• 12 workouts on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training.
• A set of 7 portion-control containers and a Shakeology shaker cup to help you master the art of nutrition— and sculpt your ultimate physique.
• The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-to make recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts.
• Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted.
• 60-Day Calendar that shows you which workout to do each day for efficient and effective training.
  
• PLUS 2 FREE BONUS WORKOUTS
• 10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex. 
• 10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.
• MY challengers will get an extra bonus workout - The Master’s Cardio! When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves.  Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your  lean-muscle gains.

Can I stream On-Demand?

•  Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody® Club member, you’ll get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel.

I am so excited to be doing this program and I hope to see you at our Exclusive Launch Test Group Starting December 7th!


To be considered for the test group - apply here and I will respond to you within 24 hours!

Fill out my online form.
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