Tuesday, December 31, 2013

Mexican 5-layer Dip


It's New Year's Eve and that means get-togethers and parties are happening all over the place tonight. What that also means is that there will be much food and drinks consumed tonight as well.  
Why not choose to bring a healthy appetizer to the party?  Here is one I made for my daughter's birthday party this past week and it was a hit (and it's healthy!) I also plan on bringing it to our family get together tonight!! Cheers to a New Year!!


Mexican 5-layer Dip

Ingredients...
1 cup pinto beans, rinsed
3 medium tomatoes, seeded and chopped
1 small white onion, chopped
2 to 3 jalapeno peppers, seeded and chopped
3/4 packed cup fresh cilantro leaves, chopped, divided
Juice of 2 limes, divided
1/2 teaspoon sea salt, divided, plus additional to taste
fresh ground black pepper, to taste
2 ripe avocados, pitted and peeled
6 ounces cheddar cheese, grated (~ 1 1/2 cups)
1 1/2 cups plain Greek yogurt

Directions...
1. In a medium bowl combine tomatoes, onion. jalapenos, and 2/3 of cilantro. Squeeze juice of 1 lime over tomato mixture and season to taste with salt and black pepper. Set aside.
2. Place beans in a food processor with 1 tablespoon water and blend until slightly chunky puree, add additional water if needed to get desired consistency.  Add 1/2 teaspoon salt and black pepper. Pulse several times to combine.  
3. Transfer beans to a 9x13 inch casserole dish or large glass bowl and spread into an even layer. 
4. In a food processor or blender, combine avocados, remaining cilantro and remaining juice of 1 lime. Puree until slightly chunky. Season with salt and black pepper.  Add avocado mixture to top of beans and spread evenly to create its own layer. 
5. Sprinkle cheese on top of avocado mixture. Dollop scoops of Greek yogurt over avocado and spread into thin layer. With a slotted spoon (to drain liquid), spread tomato mixture evenly over Greek yogurt. 
Serve immediately or chill for up to 4 hours. 

Serves MANY. 
I paired this with our favorite tortilla chips. 
and last but not least - ENJOY!!

Looking for more healthy ideas, check out my Eat Clean Recipes tab! If you try any of the recipes please let me know your thoughts!! 

Now is the time to learn how to
Live a Fit, Happy, and Healthy life
and WE will do it 
TOGETHER!!!!
~Alyson

@alysonhorcher - Instagram



Monday, December 30, 2013

Colleen G. Transformation

Ever start a workout program and on the first day you think to yourself "oh my what have I gotten myself into".  The workouts may be challenging, you may be out of breath, but what makes you keep going is the desire to be a better, healthier YOU!! You can do it, you can always do it, it is just a matter of the want and desire to DO just that - DO IT!!



I love Mom transformations!! so often I hear busy mom's tell me they don't have time, resources, etc. and this is another example of a mom who found a way to get it done. Always an inspiration to me!!


Coleen G. Colleen started with Insanity, added Shakeology to her routine, and is now getting it done with Focus T25!


Here is Colleen G.'s story... 
"When I went to deliver my baby, I weighed a whopping 209 pounds. I tried to imagine that my daughter would be born at least weighing 30 pounds. But I was wrong. I had gained 66 pounds. I wasn’t happy. Especially when everybody around me seemed like they didn’t gain a pound during pregnancy. I was so envious.

Breastfeeding took off some of the weight. But not enough. I was tired of wearing big, baggy tunics every day. I never felt cute or pretty. Even worse, I just didn’t have the energy to care for my baby. I was a mess. I needed help. It was time for Shaun T and his incredible INSANITY program. I was determined to be a mom who could get down on the floor and play with her children, not one who could barely move.

During the first day of INSANITY, I wanted to cry. I could barely make it through the workout. I even told my husband I was quitting. But my desire to lose weight was stronger than my desire to quit. So the next day, I put the DVD in. Then I did it again, the following day, and the day after that, and the day after that until the days began to add up. I got stronger and stronger and was able to do more and more. The weight just melted off.

By day 30, people said they didn’t recognize me. One of my neighbors said, ‘you’re like, literally half the person you were!” I was more committed than ever. I was losing pounds, dress sizes, and inches—and gaining energy, confidence, and a joyful heart.

I lost all my pregnancy weight—and I’m still going. I am stronger than I ever have been in my life, thanks to INSANITY, T-25 and Shakeology. I feel so empowered by my results from the Beachbody programs I’ve been doing that I have become a Beachbody Coach. I absolutely love helping others. My goal is to set up a Baby Registry so Moms can register for Beachbody products—and get the kind of results that I got. That’s just so important. Being overweight and out of shape after a pregnancy can lead to, or worsen, post-partum depression.

I never thought I could do something like this. But I did. And it has empowered me to want to live a healthier life—to keep going in my weight loss and strength training and Shakeology!

I’ll never go back."



How would you like to be your very own transformation? All you need is the courage inside of you to get started and then after that we will do it together. 

Now is the time to learn how to live a 
FIT, HAPPY, and HEALTHY Life 
and we will do it 
TOGETHER!!!!

~Alyson





alysonhorcher@gmail.com
@alysonhorcher - Instagram


Thursday, December 26, 2013

2014 New Year New You Health and Fitness Challenge

Get Ready, Here it comes 
we will soon be saying goodbye to 2013 and welcoming in 2014!!


No matter what happened to you over the last 12 months of 2013, it is time to put it behind you.  The New Year is a time for New Beginnings. In my opinion every day is a time for new beginnings but the New Year gets us all excited to do better and become better.  Whether we are looking to make a career change, buy a house, have a baby, save for a special vacation or home project, quit smoking, or my favorite LOSE WEIGHT and EAT HEALTHY most of us come up with our List of Resolutions for the New Year.  



What if I told you 2014 could be your last year you have 
LOSE WEIGHT and EAT HEALTHY on that list? 
I'm serious, this could be the last year you have to write those dreaded words.  

It is totally possible but YOU have to be COMMITTED to making the change!



Here's how...

It's Exciting, It's New, It's Open, and It's for YOU!!
Make 2014 your best year yet!!


Welcome in 2014 knowing this is your year to get healthy and fit.  

My New Year New You Health and Fitness challenge 
is now open for enrollment!!

What is this you ask?
                                  This challenge will be a way of making a change that you will stick with long after the first week of January is over! Most people who make resolutions rarely stick with them, especially when it comes to Health and Fitness.  

Don't let this be YOU!!
People start out January 1st strong and determined. They go to the gym, make healthier choices and wow they feel they can totally do this. Week 1 and 2 go by like this and then Week 3 and 4 rolls around and the gym becomes empty and you slide back into your old ways. February 1st rolls around and many people give up and feel they are just destined to be the way that they are forever. Excuses set in like you are too busy or something else gets in the way. 


Often you will see Fitness equipment for sale on the internet by either the end of January or beginning of February.  People want to make the changes but unfortunately most do not because they lack one very important piece of the equation - SUPPORT!! 

Many feel they can do it all themselves but the reality is when you have someone by your side supporting you, motivating you, inspiring you, holding you accountable you are much more successful. Don't believe me? Don't worry I didn't believe it at first either.  I was a skeptic but here I am living proof almost 2 years later that these challenges are the way to go. I lost 17 pounds and 20+ inches and I have kept it off. How? by being a part of these challenges!  No joke, this is what I do and I love it. No more yo-yo dieting, no more starving. 
Living a lifestyle that is totally doable and very rewarding!!

THIS is ME!

Ready to make the commitment to yourself 
that you are worth it?

As your Beachbody coach (a.k.a Health and Fitness coach) I will help you set realistic and measurable goals and we will work together to achieve them one day at a time. As a member of the group I will mentor you through a Beachbody fitness program and help you transform your life into one that is healthier, more energetic  and confident. You will be surrounded by other people who want to do the same and never feel like you are alone in your struggles.  You will have the ability to workout on your own in your home. No gym, no membership fees, no drive time, no working your schedule around the gym's schedule - it is all about YOU!! You get to decide when and where and I will hold you accountable to getting it done so YOU can achieve amazing results.  

We will not only exercise but we will learn how to eat to fuel our bodies properly.  Did you know 80% of weight loss and maintaining your weight comes from your nutrition? You can workout like its your job but if you are not eating and drinking properly then all of that hard work may well be not worth it. I am NOT talking about dieting, I am talking about changes that will last a lifetime.  So my job is going to be to teach you how to not diet, but how to create a healthy lifestyle with whole nutritious foods.  



If you have questions about the New Year New You Health and Fitness Challenge then I encourage you to contact me.  It's okay if you ask all the questions and decide it's not your thing! At least you will know that you explored your options!! 

So before you go joining a gym for the new year and pay out the wazoo for something you may or may  not use for 2 weeks I ask you to give this New Year New You Challenge a chance.  This might just be what changes your life FOREVER!! I know it did for me and I feel confident it can do the same for you!!



My New Year New You Health and Fitness Challenge 
is Now open for Enrollment!
Contact me to grab your spot!  
and then get ready for an adventure like never before because this time you are saying goodbye to those stubborn pounds and bad eating habits!!



Now is the time to learn how to live a 
FIT, HAPPY, and HEALTHY Life 
and we will do it 
TOGETHER!!!!

~Alyson





alysonhorcher@gmail.com
@alysonhorcher - Instagram



Wednesday, December 25, 2013

Les Mills Combat Transfomation - Joe E.

Love to see people change their life for the better 
and 
here is another example of someone who did just that!!

 I also feel this man's story is one that can and will 
inspire others to also become a healthier individual. 

How many of you have started an exercise program and on your first day you felt defeated because either you couldn't keep up or you didn't finish?  

I know I have! 
What matters the most though 
is that you don't let those emotions get the best you and you
do it again the next day!!  




Please take a moment to read Joe's Story and see how he too overcame his own obstacles.  He felt he was given second chance at life and to be better.  He did that for himself AND HIS FAMILY! Now that is inspiration!! 

"My life before Beachbody really wasn’t very healthy at all. Growing up, I mostly ate junk food and frozen dinners throughout my childhood. Yeah, I was that overweight kid. And because of that, I was bullied. A lot. That made me feel depressed and totally insecure. So my “go-to” comfort foods were cheeseburgers, candy bars and stuff like that. As you can imagine, that only made me fatter. So I got picked on even more.

This carried over to my adult years and caused some pretty severe emotional problems. Deep down inside, I really hated myself for letting myself get so out of control. No matter how much I tried to avoid the mirror, just seeing my reflection was a constant reminder of my failures. I was my own worst enemy.

But I had a good friend who was a Beachbody Coach. She was kind enough to introduce me to LES MILLS COMBAT and Shakeology—and to be honest, that saved me. But not right away. When I started COMBAT and Shakeology, I weighed 230 pounds. and had over 31% body fat!

Since committing myself to Beachbody and a life of clean eating and exercise, I have lost 52 pounds and 16% of my body fat. But when I first started COMBAT, I tried the first day and couldn’t finish. I could barely breathe and my ankles swelled immediately. But I stuck with it, and each day I got stronger and stronger. All the punching and backward kicks really challenged me. 























Dan and Rach had such a positive attitude. It was contagious. Just listening to them gave me energy. I never realized how much I could sweat in just 45 minutes. But I stayed at it and when I was finished, I needed a new challenge. So I tried FOCUS T-25! Wow, that’s my favorite workout—Speed 2.0 and Upper Body Focus are awesome.

And what can I say about Shakeology? It played such a key role in my weight loss. I have gained more energy and such a higher metabolism, I can’t imagine ever not drinking it. I mean, I can’t imagine ever going back to the way I was. My wife has joined me on my journey, starting with COMBAT and then FOCUS T-25 and now my whole family is eating clean and exercising together.

Our kids eat healthier foods now, as well, and my six-year-old will join me in my workouts, or even just watch and cheer me on.

I feel like I have been given a second chance to make the best of my life. So I’m making the most of it—as an athlete, a father, a clean eater, and as a Beachbody Coach so I can help others.


What can I say? Beachbody didn’t just change my life—it changed my family’s life, too!"

YOU CAN BE THE NEXT TRANSFORMATION!!

How awesome would it be to wake up one morning and feel the gratification of knowing you did it? 
 
I can supply the tools to help you get there - fitness program, Shakeology, support, motivation, accountability, meal planning, and more.
 
First though you have to make the commitment to yourself that you want to become a 
BETTER YOU!!

What's holding you back? 

Let's talk about it and see how you too can get started living a healthier & happier life!! Message me at alysonhorcher@gmail.com to learn how you can get started.




Change your MIND, Change your BODY -
 Healthy on the inside and outside!!

Now is the time to learn how to live a 
FIT, HAPPY, and HEALTHY Life 
and we will do it 
TOGETHER!!!!

~Alyson



alysonhorcher@gmail.com
@alysonhorcher - Instagram

Sunday, December 22, 2013

Christmas Week Simple Meal Planning

Ahhh, the spirit of Christmas is in the air!! Soon we will be celebrating the Birth of Baby Jesus and awaiting the arrival of the jolly fella in his red suit!! My kids are beyond excited that Christmas is almost here! Every morning the first thing we do is look for our elves Elvin and Pippa (Elf on the shelf) and then check their Advent Calendars.  I have to say I am quite impressed that my son has done so well remembering the dates (without looking at the calendar too!) After this we change the date on our Baby Jesus ornament, Santa ornament, and then update the Santa countdown calendar.  If we miss a step I am reminded about it from my little ones.  I am loving Christmas this year! I am living it through the eyes of my Leo and Addyson.  



With that being said though, it is quite a busy season with a ton to do and the same amount of hours in a  day to get it all done.  I have done well staying on track this year with my to do list and that to do list includes my daily exercise and staying on track with healthy eating.  Now we have gone out to eat a few more times BUT I always choose a healthy meal and keep my portion in check.  



How are you doing this holiday season staying on track with your health and fitness?  

I am very fortunate because I run health and fitness groups and I am helping others stay on track and in the process I help myself too. Part of what I share in these groups is how to meal plan and why meal planning is so important to help build healthy eating habits.  See if you plan in advance what you are going to eat you are much more likely to stick to it.  If you leave what you eat up to chance, you are more likely to choose unhealthy options - drive through, not eat, grab something quick from the cafe in your building, vending machine - sound familiar? Well this is what I use to do but not anymore.  


Each week I plan my meals for the upcoming week on Sunday (today!) and then I post a copy in my office and in the kitchen.  This way I always know when and what I should be eating. Tomorrow will be grocery shopping and prepping for the week. Again it is a busy week with Christmas festivities so I am keeping my meal plan super easy this week. I am repeating a lot of meals because they are easy and my kids will eat them (so much easier going throughout the day without a fuss over what we are eating!) 

Here is my plan for the week:



















A recipe I tried last week and absolutely love are the Real Breakfast Cookies. Super easy to make, delicious, and portable. Christmas breakfast is still kind of up in the air as far as what all will be served.  My in-laws come to our house Christmas morning and my mother-in-law makes breakfast.  She knows I am a healthy eater so usually her or my husband make me an egg white omelet - YAY!! I plan on offering my assistance as well!! Clean pancakes, waffles, french toast, eggs...

The key to meal planning is to plan on eating every 2.5-3 hours and pair a complex carbohydrate with a protein at each meal. I get asked often for examples of these and so here are a few.  This is just a basic list but no matter what you are purchasing I recommend you ALWAYS check the ingredients of what you are buying. 


I have had this list for so long I cannot remember where I got it from but to whoever did create it, thankyou!!
Has helped me a lot!!


You also want to be drinking plenty of water throughout the day so another tip is take your current weight divide it by 2 and the resulting number is the amount of ounces you should drink daily of water.  If you are not use to drinking water often then this might be challenging for you at first but over time you will get better. 

Not everyone agrees with the drinking water before bed, 
some it causes them to get up at night 
and have to use the bathroom. For me, 
I have problems so I continue to do it! 

Notice in my meal plan I also have my workouts scheduled.  I like to know what I am doing when.  I also schedule my rest day and this week I chose to have it on Wednesday, Christmas Day.  This is my last week of the Les Mills Pump program and next is P90x3!! 

Well there you have it, my plan for this week!! If you or someone you know would like help getting started on meal planning or learning how to live a healthier lifestyle please Contact ME and we can set up a time to chat and figure out how best I can help you.  Remember I am a health and fitness coach and I LOVE helping others realize their true potential.  We all have the ability to be healthy, we simply need to make the choices to get us there!


Now is the time to learn how to live a 
FIT, HAPPY, and HEALTHY Life 
and we will do it 
TOGETHER!!!!

~Alyson



alysonhorcher@gmail.com
@alysonhorcher - Instagram

Saturday, December 21, 2013

Clean Eating Snacks Ideas

What do you eat for your snacks? Do your snacks leave you feeling full? or wanting more? A tip I learned when I was first introduced to clean eating was to always pair a protein and a complex carbohydrate at eat meal.  This helps sustain your energy and blood sugar thus preventing a crash which often leads to binging!!  You also want to aim for 5-6 meals per day consisting of clean healthy food! You also do not want to forget to keep your portions in check. 




Here are a few ideas for healthy snacks...

apple slices and handful of almonds
Protein shake
sliced veggies (2 cups) and hummus (2 tablespoons)
medium banana and peanut butter
2 hard-boiled eggs with tomato and basil
string cheese and fruit
1/2 cup Greek yogurt and 1/2 cup fruit
Fresh fruit popsicles
Clean granola and peanut butter
salad loaded with veggies and sprinkled with feta cheese and/or nuts
1/2 cup cottage cheese with 1/2 cup berries
Yogurt Parfait
celery with peanut butter (if kids are home add a few raisins for Ants on a log)
Shakeology
apple slices and water packed can of tuna
egg whites with feta, sliced tomato, and spinach
whole grain crackers and nut butter

I also have a few more listed under Eat Clean Recipes so be sure to check that section out if you need more ideas.  

We all need to eat but if we choose to eat healthy foods then we are setting ourselves up for success.  Planning is key too. If you lead a busy life then having snacks and meals planned and prepared ahead of time will keep you control of what you are eating.  Each week I meal plan and I have to say it has saved me many times!! I follow my plan and stay on track!!

Stay Strong and remember how great you feel when you eat healthy!!


If you need help figuring out what to eat and when or pairing foods or meal planning please feel free to contact me and we can set up a time to discuss your current habits.

Now is the time to learn how to
Live a Fit, Happy, and Healthy life
and WE will do it 
TOGETHER!!!!
~Alyson

@alysonhorcher - Instagram

Thursday, December 19, 2013

Vanilla Cinnamon Chia Pudding

Thirsty Thursday is HERE! and oh how this day reminds me of college and many of my unhealthy behaviors - like consuming large amounts of beer!  Well I am thankful to say my habits have changed for the better and I now rarely drink beer.  What I do drink quite often is my healthiest meal of the day - SHAKEOLOGY!! You know it, you know I love this stuff!!

Today instead of new Shake recipe I am going to share with you a super yummy snack that is make with SHAKEOLOGY. yes, you cannot drink it but because it uses Shakeology I thought it was appropriate to share on Thirsty Thursday! 

Vanilla Cinnamon Chia Pudding


Ingredients...
1 1/2 scoops Vanilla Shakeology
3 cup nonfat milk (or unsweetened almond milk)
1 tablespoon raw honey
1 teaspoon ground cinnamon
6 tablespoons chia seeds
chopped fresh fruit (for garnish, optional)

Directions...
1. Place milk, SHAKEOLOGY, honey, and cinnamon in blender and blend until smooth.
2. Pour milk mixture into medium glass blow. Add chia seeds and mix well
3. Cover bowl and refrigerate for at least 4 hours or overnight (mix after 2 hours).
4. Garnish with fresh fruit and as always enjoy!!

Makes 6 servings, 1/2 cup serving size.

Looking for more healthy ideas, check out my Eat Clean Recipes tab! If you try any of the recipes please let me know your thoughts!! 


Now is the time to learn how to
Live a Fit, Happy, and Healthy life
and WE will do it 
TOGETHER!!!!
~Alyson

@alysonhorcher - Instagram