The Master's Hammer and Chisel

I don't know if I have ever been excited for a program like I am for this one. It probably has a lot to do with the fact that Tim has committed to working out with me since our cruise is 80 days away :D But when I heard about this program at Summit and saw the preview video I knew this was going to be a great one!

What is Hammer & Chisel

From the creator of the 21 Day Fix & 21 Day Fix Extreme, Autumn Calabrese, and the creator of Body Beast, Sagi Kalev, team up to create a program like no other! These two trainers together have put their years of knowledge to get you to a cut and shredded new you in just 60 days with some cardio, strength training, abs & so much more. 

Hammer and Chisel also uses the colored portion control containers from the 21 Day Fix to bring you an amazing nutrition plan that you'll fall in love with! This is an amazing chance to get in the best shape of your life - get fit not bulky, ladies! 

The Workouts:

Workouts are 20-40 minutes in length. This is the perfect workout for people who do not have hours to spend at the gym, but want a great workout that is going to give them AMAZING results. 

What Equipment is Needed:

~A bench OR stability ball

~Free Weights (weight is depending on your strength levels)

~A band and door attachment OR pull up bar

Real Life Results:

I will be hosting an EXCLUSIVE Hammer & Chisel Launch group where I will be mentoring you through the program, teaching you how to use the nutrition plan, create a meal plan, prep, as well as give you snack ideas, recipes, and tips.  Plus you will get daily motivation and accountability from me in a closed online group! 

Does this sound like something you would like to do?  If so, complete the application below to be considered for a spot in my exclusive test group or you can always message me at: Carley "Joyce" Bosker on FB. 

Fill out my online form.

Online contact and registration forms from Wufoo.

A few of my favorite Holiday Recipes

We all love the Holidays, but lets be honest how often before the party do we think about what we can make that is healthy, in our budget, and yummy! I know I personally am always looking for healthy but quick recipes because I work quite a bit and am usually rushing to the parties when I get out. So I am adding some links to my absolute favorite recipes that are quick and easy, and most importantly Healthy and Tasty!

Braised Brussels Sprouts  Tip: Applegate Farm Bacon you can find at Target :)













Skinny Sweet Potatoes













Real Food Green Bean Casserole














Pumpkin Cheesecakes  Not Necessarily Cleaner- but more appropriate portions













Clean Cranberry Sauce

Pinterest is an amazing source for other amazing blogs. And although I love to recreate and make them my own, sometimes we need quick, easy, and other people's inspirations :D Happy Thanksgiving! 

Spaghetti Squash Boats

This is a staple in our house! We all love it, and if not weekly, bi-weekly we make it. We make 2 spaghetti squashes that way we can have it as lunch the next day too :D

Ok, so I cannot take credit for this recipe! I love this chicks blog and use tons of recipes, especially since she has a Whole30 section and tons of clean recipes!

The only thing I did differently, was I cut the spaghetti squash in half. Took a 9x13 pan and put about a 1/2in of water in the bottom, placed the spaghetti squash face down in the pan, and cooked at 425 degrees for 25 min. That way the whole meal was done in 25 minutes!

Find the recipe here: Spaghetti Squash Boat with Meat Sauce

Chalene Extreme-Month 1 BURN

I'm not going to lie, I was very hesitant to post this b/c I didn't see a HUGE difference. More than anything, I've noticed my arms getting a lot stronger and ALOT of non-scale victories that I will talk about. I was looking for something that wasn't so high impact. After awhile, your knees get sore and I figured it was time to switch it up a tad. I have workout ADD b/c I love all the programs but was dedicated to doing 90 days of Chalene Extreme. I <3 this program for so many reasons:
1). 30-40 minutes max (aint nobody got time for anything longer)
2). Its actually fun, and I look forward to it
3). I feel myself getting stronger and I am noticing many other things that I will talk about later
4). I love that there are only 2 cardio days :D I cant help it, who loves cardio...bahahahaha


Food: Lets talk about this for a second. I was first following the 21 Day Fix Nutrition Plan. And let me tell you, that plan is genius, but I noticed from the lifting I was hungry ALL the time! I actually had quite a few Woops meals due to the increased hunger (I usually allow 1/week). Since I focused a lot on cardio and only some lifting before, this was a change for me. Most people tend to give up there, but WHY? I needed to dial in and readjust. I am not perfect and I don't hold myself to those expectations, so I am now focusing on calories and making sure to get some extra protein in. I increased veggies and protein when I entered the PUSH phase (currently on Week 2).

Shakeology is a main staple in my diet as it gives me all of my daily vitamins (thank goodness for no more pills that do not digest properly), my daily serving of veggies, my probiotic, cuts my sugar cravings, and 1 quick and easy meal that I don't have to think about. Plus....I can make it taste like a Snickers Bar without the sugar and fat :P                                                                                                                                   

So to get to the stats that I know you all want. Results right? We all want them. And sadly, we want them faster than were willing to work for them. First and foremost, I am trusting the process. I know that there are "phases" for a reason....with LEAN being the last phase. BURN: Working on Muscular Endurance. PUSH: Working on strength, LEAN: focusing on leaning out! So I know there is "gains" these first 60 days.                                                                         

Before Chalene Extreme, I had major difficulties doing push ups. Even on my knees. For some reason my rotator cuff would go crazy and I would get major stiff necks and pulled muscles in my shoulders/neck anytime I did push-ups, or weighted lifts above my shoulders. Since I started with low weights (5lbs and increased each week) I am now able to do 5 toe push-ups, followed by several knee push-ups with no pain or pulled muscles. This to me is awesome progress! I feel I have had some gains in my thighs as well, my pants are a little snug there right now. I am confident with my nutrition being tweaked and once I enter the LEAN phase that this will all go away. I have increased energy, and I enjoy working out 5 days a week. Plus, I am thinking my arms and shoulders aren't looking too shabby for 30 days!                                       

Here is a sample of what my weekly workouts looked like in my first month.

                                                       

Shakeology Balls

Turbofire Chili

TurboFire Chili

If you are in the mood for some good old comfort food, then this is the recipe for you! It's hearty, healthy, and yummy! Its also....Hubby approved! 

Ingredients:

(makes 4 servings~I usually double this recipe)

• 1 lb. lean ground turkey (I use venison-leanest red meat out there when we have it) 
• 1/2 cup diced tomatoes
• 8 oz can whole kernel corn, drained
• 1/2 onion, diced
• 2 cloves garlic
• 8 oz canned black beans, drained
• 8 oz canned pinto, chili, or kidney beans, drained
• 1 Tbsp tomato paste
• 1 package Lawry's Chili Seasoning (I have been using the Mrs. Dash No MSG lately) 
• 4 oz low-fat shredded cheddar cheese (optional)

Directions:

1. Brown turkey breast and drain excess fat. 
2. Place all ingredients, except for cheese, into a slow cooker. 
3. Cook 4 hours on low or 2 hours on high.
4. Top with 1 oz cheese and ENJOY!

Serving details w/cheese:
(1/4 of recipe)

Calories = 386

Protein = 36g
Carbs = 33g

Fat = 13g

Fiber = 8.5g

Serving details w/o cheese:
(1/4 of recipe)

Calories = 338

Protein = 29g
Carbs = 33g

Fat = 11g

Fiber = 8.5g

Skinny Beef Stroganoff

So Tim and I were sitting around Sunday talking about food and the gloomy weather and we both agreed Beef Stroganoff was where it was at. The problem, have you ever really looked it up and the nutritional content (insert holy moly emoji). I was determined to clean it up a bit and found a recipe that I really liked @ http://www.tasteandtellblog.com/one-pot-ground-beef-stroganoff/    Now I didn't even want to post that lol bc the pics do us no justice....but oh well its all about the taste right?

Ingredients: 
~3 tbsp extra virgin olive oil
~8 oz mushrooms
~salt and peper
~1/2 diced onion
~2 cloves of garlic
~1 lb ground beef
~2 teaspoons paprika
~4 cups Organic Beef Broth (Pacific Brand found at Meijer)
~8 oz gluten free noodles
~1/2c greek yogurt

 
Directions:
1. Heat 1.5 tbsp of olive oil over medium heat in a big pot. Add the mushrooms and cook until tender. About 4-6 minutes. Season with salt and pepper, then remove from the pot into a bowl and set in the microwave (to keep heat)

2. Heat remaining 1.5 tbsp of oil. Add onion, cook until clear about 2-3 minutes. Stir in the garlic and cook until fragrant....just a few seconds. Add ground beef. You can make this leaner by using a lean beef. I personally use regular and drain the fat after browned. I was raised with cows....we raised Houdini, we butchered Houdini, we ate Houdini :p Cook beef until browned, breaking it off with a spoon until cooked through. Approximately, 5-7 minutes. Sprinkle paprika over the top and stir.

3. Pour in the beef broth and the pasta. Bring to a light boil, then cover the pot. Continue to cook, stirring often. About 17 minutes (follow approximate time on noodle package) I used GF Noodles and mine were very soft, next time I will cook them less time. Remove the pot from the heat and stir in the mushroom mixture. Add the 1/2c greek yogurt and stir. 

Serve :D