Fall Fitness Challenge

Full body

Fall Fitness Challenge ~ Team Fit At Any Age


Why am I jumping for joy? Fall is here!!! and depending what part of the world you live in, the weather is starting to feel pretty nice! Your either going from a hot summer (I’m in beautiful Florida, of 90+ degree heat, which I LOVE!)  Well it’s the perfect time of year to start taking advantage of the beautiful weather and get some fresh air. It makes it great for those of you who might not have a gym membership or maybe you want to involve the whole family!

This Fall Fitness Challenge is about you! We set the outline, you set your goal and together we make a plan! Let’s get started!

This Challenge will be broken up into (3) 21 day increments.


  • Get Back on Track!
  • Stay Fit Through The Holidays!
  • Lose a Few Pounds!
  • Tone Up and Lean Down!
  • Great for the Whole Family!
  • Get Rid of Bad Eating Habits
  • You Decide What You Want To Accomplish
  • A Custom Plan for Anybody and Any Body!

Start wherever you feel comfortable here. The point is to be doing some activity daily.
I will show you how simple it is to incorporate cardio, core training and/or dance into every day life, regardless of how busy your schedule is!

I will teach you how to effectively switch up your eating habits and stay on track! 

Every week you will receive a message from me directly to your inbox – Why? to find out how you are doing? What we need to work harder on.  This program follows you no matter where you are you will have it with you. I also test out new recipes and menus before sending them out. Remember this Fall Fitness Challenge is all about you! I will be your personal health coach and we have group support almost 24/7.


Please e-mail me @ debinbiz@gmail.com, fill out the form below or contact me on Facebook to get you started.

Your Partner in Health.





Ingredients NOT to Add to Your Shake!

posted in: Beachbody, Myths, Shakeology | 0

Never Add these Ingredients to Your Shakes

Sweet, creamy, muscle-building and fat-burning, a fruit Shakes or smoothie with the right ingredients can seem too good to be true. But with the wrong ones, it can be unimaginably evil.


At a shake bars, you might notice certain healthy-sounding ingredients or “boosters” on the menu, but check out those calorie counts — they’re inflated for a reason. Many of those add-ins are meant to boost flavor, not your weight loss. Similarly, when you’re making Shakes at home, it’s easy to mix in popular additives that are secretly loaded with chemicals, cause belly bloat or contain more sugar than a candy bar. We’ve rounded up the worst things you can add to weight loss smoothies, making what could have been a healthy shake an exercise in dietary self-defeat. These Shake/smoothy Bars might look inviting but not the healthiest.

Smoothy Bars


1. Flavored yogurt

High in protein with a delicious creamy texture, Greek yogurt is the ideal backbone for a smoothie — unless it’s flavored. Yogurts with fruit on the bottom or mix-ins like honey can contain up to 29 grams of sugar (the amount in Fage Honey Greek Yogurt). Stick to 2% plain; whole milk contains more fat-burning nutrients such as omega-3s. We like these healthy yogurt brands.

2. Whey protein powder

A protein-rich shake is an excellent way to slim down, but a lot of whey proteins pack unnecessary chemicals that can cause gut inflammation and bloating. A much better choice is a blended plant protein, which ensures you’re getting complete protein without the accompanying pooch.

Note: The whey protein isolate that is used in Shakeology is the highest commercial grade available. At this time, we do not require that it be organic. Our whey protein isolate is ion-filtered, antiobiotic-free and BST free. It is not from grass-fed cows.

Vegan Chocolate and Tropical Strawberry:
In our vegan formulas, the protein blend contains brown rice protein, pea protein, along with chia, amaranth, quinoa, and flax. Together, they are a complete protein containing all 9 essential amino acids including sufficient levels of lysine and methionine, which are often deficient in vegan diets.


3. Fruit juice

You glance at the blender. Your smoothie could use one more magic ingredient. You might be tempted to add some of that leftover orange juice or the can of frozen apple concentrate that’s been lurking in the back of the freezer, but resist. Fruit juices lack the satiating fiber of fresh, and even half a cup of orange juice adds 13 grams of carbs. Here’s an example of how adding juice can detract from your weight-loss goals: The Berry Carrot Dream at Smoothie King, which uses orange and apple juices and packs 68 grams of carbs and 58 grams of sugar into a small. That’s more than twice as much as a Snickers bar! For comparison, a simple smoothie you can make at home consisting of one carrot, ¼ cup of raspberries, 6 strawberries and 1/2 peeled orange has only 88 calories, 21 grams of carbs and 11 grams of sugar.


4.  Added sweeteners like honey

You wouldn’t dare add straight granulated sugar to your shakes (right?), but other healthy-sounding sweet additives can wreck your weight-loss goals, too. A tablespoon of all-natural honey will add 17 grams of sugar to your drink, while a similar serving of virtuous-sounding agave nectar will add an unnecessary five grams. While a serving of coconut oil is an excellent add-in — its good saturated fats are burned as energy, not stored as fat — other variations on that tropical theme are trouble. Increasingly common at smoothie bars, coconut nectar will add 13 grams of sugar and carbs per tablespoon, and sweetened coconut flakes have an eye-popping 24 grams of fat and 36 grams of sugars per cup. For sweetness, rely on whole fruit and unsweetened milk alternatives.


5. Too much of a good thing

Avocado and nut butter are some of your best allies in the pursuit of a flat stomach, but too much of their good fats can backfire. Be mindful of the portions suggested by recipes. Nutritionists consider one-fifth of an avocado to be one serving. Likewise, one serving of nut butter is just two tablespoons, and more than enough for a savory smoothie. Another sneaky source of sugary calories: Fruits in green smoothies. Too many can add too much sugar for a health drink. Mind your proportions, and if you’re mixing up the green stuff, aim for two veggies per serving of fruit.


6.  Ice cream or sherbet fruit sherbet

Many Shake bars add low-fat ice cream or a sherbet to their drinks, which may be a tempting option as you’re placing your order. If you fall prey, prepare to eat dessert. Even the lowest fat ice cream and sherbet will add unnecessary carbs and sugar, leading to a crash that’ll just make you hungry again. For example: At Smoothie King, a small (20 oz) Berry Punch, which contains raspberry sherbet, has 84 grams of sugar and 91 grams of carbs! That’s nearly twice as much as a McDonald’s Hot Fudge Sundae. Consider that at-home smoothies can be larger than 20 ounces, and you can see how those sweet frosty add-ins can be trouble. Stick to frozen fruit — it’s just as good.


7. Canned fruit

Canned fruit might seem like an easy shortcut, but it’s just a quick route to belly fat. It’s packed with syrup — upwards of 20 grams of sugars a can! — and nasty additives such as artificial flavorings. (Plus, the chemicals called PCBs that line aluminum cans can impair metabolism and are likely to lead to cancer). Even unsweetened fruit in its own juice is a nutritional miss: Peeled fruit is missing crucial fiber, and vitamin content can degrade in the canning process. If having fresh fruit around the house for your smoothies is impractical, go for frozen — you’ll get just as many nutrients, and frozen fruit adds an ideal frosty texture.
In my opinion, skip the Smoothy Bars altogether and make your own. If you’re looking to make the perfect shake or Smoothy, that will boost your health don’t miss these easy recipes made with this super food shake. Shakeology.  Look under the recipe tap.

LOSE UP TO 12 to 25 pounds is 21 Days with this replacement shake and simple easy exercises that everyone can do.


Your Partner in Health,





Leek Artichoke Frittata

posted in: Health, Recipes | 0

 Leek Artichoke Frittata




The simple pantry ingredient that will help make your frittata wonderfully tender, while still respecting the structure of the eggs? Cottage cheese. Not fan? No worries. The cottage cheese will melt into the surrounding eggs and other ingredients, and just make it all taste good.

Here’s a frittata perfect for spring, with fresh chopped leeks and artichoke hearts, Parmesan and cottage cheeses, and seasoned with tarragon. Enjoy!

  • Prep time: 20 minutes
  • Cook time: 35 minutes
  • Yield: Serves 4



  • 2 Tbsp butter
  • 2 cups sliced, cleaned leeks, white and light green parts only  (sliced in half lengthwise, then sliced crosswise, about 1/4-inch thick slices)
  • 4 ounces frozen artichoke hearts, thawed, sliced into 1/2-inch slices
  • 1/2 teaspoon dried tarragon (can sub 2 teaspoons of chopped fresh tarragon, or dried herbs de Provence or dried thyme)
  • 1/4 teaspoon Kosher salt
  • 5 eggs
  • 8 ounces (1 cup) small curd cottage cheese (can use ricotta if you prefer)
  • 2 Tbsp all purpose flour (omit for gluten-free version)
  • 1/2 teaspoon baking powder
  • 1 cup grated Parmesan cheese
  • Fresh chopped chives or parsley for garnish
1. In an 8 to 9-inch oven-proof stick-free pan (like hard anodized aluminum with stainless handle) or well seasoned cast-iron pan, melt butter on medium heat. Add the sliced leeks and gently cook until softened, about 10 minutes. Once the leeks are cooked through and softened, add the artichoke hearts, tarragon, and salt. Cook until the artichoke hearts are warmed through, then remove from pan to a bowl and set aside.

2 In a medium bowl, whisk together the eggs and the cottage cheese. In a small bowl, whisk together the flour, Parmesan, and baking powder. Add the flour mixture to the egg mixture and whisk. Stir the artichokes and leeks into the egg  mixture. Note that the color of the mixture may change, don’t worry if this happens, it will go back to normal when cooked.
3 Wipe out the pan with a paper towel. Then melt another tablespoon of butter into the pan on medium heat, and swirl along the bottom and sides to coat well. Pour the egg mixture into the pan, swirling to make sure the artichokes and leeks are evenly distributed. Lower the heat. Cover the pan, slowly cook on the stove top for 12 to 15 minutes, until all but the center has set. You’ll need to check every few minutes. The heat should be high enough to set the mixture, but low enough so that the edges don’t brown. Thisfrittata benefits from slow, gentle cooking.

4 Place rack in upper third of oven. Preheat the broiler. When the frittata is mostly set, except for the center which is still wiggly, place the pan in the oven. Broil for 3 to 4 minutes until the top is lightly browned and the center has set.

5 Remove pan from oven. (Be careful about the hot handle! Use a pot holder. I like to run an ice cube over the handle to to be extra safe.) Use a blunt knife or a metal spatula to loosen the edges of the frittata from the pan. Gently insert the spatula under the frittata to loosen it from the bottom of the pan. Then gently slide the frittata onto a serving plate.

Garnish with chives or parsley to serve.

Hope you enjoy.. Don’t forget to calculate using from containers for those of you that are doing 21 Day Fix.


Your Partner in Health,


Recipe from a friend.