Tuesday, December 23, 2014

Fit & Lean in 2015!

How many of you make New Years Resolutions to get fit and loose weight every year?

Yeah, I think that is on most everyone's list. How many of you begin with a fitness routine only to loose motivation a couple weeks into January.

Sometimes it's because you don't see results. Sometimes it's hard to be accountable to only yourself. Sometimes you just plain don't know what you are doing. If this is you keep reading!

Click here to register for this Online Personal Training Group

My Fit & Lean in 2015 Online Personal Training group is your solution! This is where ings will change for you! I will coach you DAILY! Sometimes you need someone to believe in you before you can believe in yourself. Trust me, I have been there myself!

When you sign up for this challenge you will receive:
  • Daily Workout Accountability 
  • Daily Motivation
  • My favorite healthy recipes to keep you in the game
  • Weekly Video Chats to check in and help keep you going
  • A customized workout you will enjoy doing!!! 
  • Nutrition support with my favorite all natural meal replacement shake
  • Nutrition accountability!  
  • .....and an opportunity to win the new 21 Day Fix  Extreme 
Do you want more information about this opportunity for you to get the results you want? COMMENT below "2015 IS MY YEAR" and I will be in touch.

Are you already "all in" for this challenge and don't need more info? Fill out the registration form at www.stephaniefit.com and we will begin the process of your transformation in 2015.

A little bit about me:I am a NASM Certified Personal Trainer, a certified PiYo Instructor, Former National Fitness Competitor in the NPC and Ms. Fitness Organizations, and I am Certified AWESOME... everyday :)

I love health and fitness. You could say I am a total fitness enthusiast!  I struggle and struggled to loose weight and I found the winning combination- the right coach- the right nutrition- and the right workouts (ones you are excited to do!)  I am now helping others get fit and healthy and regain their lives and even their happiness!  It is amazing to me to see how looking  and feeling better enhances our lives.  Check out my transformation!!!

Friday, December 19, 2014

NEW 21 Day Fix EXTREME Review! New EXTREME Workouts by Autumn Calabrese

The 21 Day Fix is one of my favorite programs.  With is simple easy to follow portion control container meal plan system and 30 minute workouts, this program is really the knock out punch for those struggling with diet and exercise.  It completely simplifies it and teaches you the basics!

Now Autumn Calabrese has come out with new workouts and meal plan for even better results with the 21 Day Fix Extreme.  This program builds off the basics of the 21 Day Fix and takes it to the next level.  This combined with Shakology is the perfect trifecta for getting fit and healthy.  Combining no- nonsense portion control (yep, tightening the options of what can go in the containers for those who want to get serious) with heart rate pumping cardio, resistance training and explosive power moves- this program is a complete FUNCTIONAL fitness program that will tone and target every muscle in your body.  When you work more muscle groups at once... you burn more calories while getting stronger!

Here is a sneak peak of the new 21 Day Fix Extreme Workouts

Want to be the first to get the 21 Day Fix?  No problem!  Click here to sign up to get it when it first becomes available.

Get first access to the 21 Day Fix Extreme Here

 Who is Autumn Calabrese?She created the 21 Day Fix to help people struggling with eating healthy and exercise.
Autumn Calabrese- Celebrity Trainer
 She is a celebrity fitness trainer and national-level bikini competitor. A rising star in the fitness community, she's made a name for herself by helping people lose weight and get fit through simple portion control and consistent exercise.  She created the original 21 Day Fix which is available now!

What will the new 21 Day Fix Extreme program contain? 
The 21 Day Fix EXTREME will be exactly that – extreme compared to the original program (which is no joke!). It will include total body workouts that mix steady state aerobics, resistance training, and explosive power moves for max results.

Will there be a Modifier in the 21 Day Fix EXTREME program?
There will be a modifier just like Kat was in the 21 Day Fix, but we do encourage you to start with the 21 Day Fix and move to the Extreme. These EXTREME workouts will be harder, include more weights, and the meal plan will take out the treats and wine…..but it’s just 3 weeks! :) There will be a cardio fix, pilates fix, Dirty 30 workout, and more resistance training along with plyo moves! People in the Test group have shared that these workouts are no joke. 

How long are the workouts?
All of the workouts will be 30 minutes just like the original 21 Day Fix.

Check out my LIVE TV appearance on the Denver Morning Show, Colorado's Best showing Joana Canals all about the Original 21 Day Fix Program

I am here to help you find success with your health and fitness goals.  Please email me at smdiehl03@gmail.com so we can talk about your goals and how to reach them!

Wednesday, December 17, 2014

Chocolate Peppermint Protein Muffins Recipe- 21 Day Fix Approved!

1 c Oat Flour (just grind your quick oats until it becomes a flour in your blender. It does not need to be really fine)
1/2 Cup Coconut Flour
1  c unsweetened cocoa powder
2 scoops chocolate whey protein 
21 Day Fix Approved
1 ½ tsp baking soda
1 ½ tsp baking powder
¼ tsp salt
2 eggs, lightly beaten
¾ cip plain nonfat Greek yogurt
3/4  cup almond milk
1 ½ tbsp vanilla extract
1 tsp peppermint extract
1/4 c pure maple syrup (grade b)
2 tsp Truvia
¼ c peppermint baking chips
Mini chocolate chips to top muffins

-Preheat the oven to 425°F, and coat 12 muffin cups with nonstick cooking spray.
-In a medium bowl, whisk together the  oat flour, coconut flour, coaco, chocolate whey, baking powder, baking soda and salt.
-In a separate bowl, whisk together the eggs, yogurt, milk, vanilla, and peppermint extract.
-Stir in the maple syrup and Truvia. Add in the flour mixture, stirring just until incorporated.
-Gently fold in the peppermint baking chips.
-Divide the batter between the prepared muffin cups. Sprinkle a little chocolate chips on top of each muffin.  Bake at 425°F for 6 minutes. Without opening the oven door, reduce the heat to 325°F and bake for another 11-13 minutes, or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before turning out onto a wire rack.

Notes: If you can’t find peppermint baking chips, chop up peppermint Andes mints or peppermint bark instead.

If you are on the fix, one muffin is one red, one yellow. 

Monday, December 15, 2014

Coconut Kabocha Squash Soup- Eat Clean

Oh My!  I am on the Ultimate Reset right now and today's lunch is heavenly!  It is Coconut Kabocha Squash soup.  I went ahead and added a little curry powder to mine and it is super delicious.  I could eat this all the time :)  If you can't find Kabocha squash you can use an Acorn squash as well.

Ultimate Reset Paleo vegan
Curried Coconut Kabocha Squash Soup

To make the squash:

1 medium kabocha (or acorn) squash, seeds removed
4 Tbsp. sesame tahini
2 tsp. miso paste
1 clove garlic, chopped
2 tsp. extra-virgin olive oil


Preheat oven to 400° F.
Place squash half cut side up on baking sheet.
Combine tahini, miso, garlic, and oil in a small bowl; mix well. You may need to add a little water to thin this out.
Cover cut side of squash evenly with tahini mixture.
Bake for 30 minutes, or until squash is fork tender. Cut in half to make two servings.

To make the soup:

1 cup coconut milk
4 serving Kabocha Squash with Garlic-Tahini Filling
Himalayan salt
Option: curry powder


Place coconut milk and prepared squash and curry powder if desired in blender; cover. Blend until smooth.
Transfer to small saucepan; cook at medium-low heat for 2 to 3 minutes, or until heated through.
Garnish with a little cilantro and pumpkin seeds if you wish. 

You can also enjoy the squash by itself with out making the soup if you want. It is yummy!  

If you are looking for a sweet treat, try these Chocolate Shakeology Treats

Wednesday, December 3, 2014

Warm Cinnamon Almond Milk Recipe

I love to make this at night!  I also really enjoy this with cookies!  

Warm Cinnamon Almond Milk- 
  • 1 cup almond milk
  • 1 tsp honey
  • 2 drops vanilla extract
  • A pinch of cinnamon
Pour the almond milk into a small sauce pan and heat on medium low until the milk begins to foam. Stir in the honey and vanilla, then sprinkle with cinnamon. Enjoy warm.

Gluten Free - Gingerbread Man Recipe

I can't wait to make these. These are both Paleo and Vegan and pretty simple to make.  You can use the frosting recipe to make some frosting to decorate your cookies or if you want to make a gingerbread house you would just need to cut out your pieces!  Enjoy these with a glass of this Warm Cinnamon Almond Milk
You don't have to give up treats this holiday season!  You just need to Eat Clean! 

Eat Clean Gingerbread Recipe
Gluten Free Gingerbread Recipe-  Serve with Warm Cinnamon Almond Milk!

·         1/4 cup water
·         2.5 tbsp molasses
·         1/4 cup coconut oil
·         1/3 cup maple syrup- grade B
·         1 tsp vanilla extract
·         1/2 cup tapioca flour
·         1/2 cup coconut flour
·         1 tsp ginger powder
·         1/2 tsp ground cinnamon
·         pinch of cloves
·         pinch of nutmeg
·         pinch of Himalayan salt
·         1/3 cup well-mashed sweet potato (about 1/2 a medium sweet potato)

Coconut oil frosting
·         1/4 cup softened coconut oil
·         2 maple syrup grade B
·         1 tsp vanilla extract
1.     Preheat oven to 350F.
2.     In a small saucepan on low heat, add water, molasses, coconut oil, maple syrup and vanilla extract together until the coconut oil is melted. Add the mashed sweet potato, and blend together with an immersion blender.
3.     In a large mixing bowl, blend together the tapioca and coconut flours, ginger, cinnamon, cloves and Himalayan salt.
4.     Slowly add the liquid mixture from the sauce pan into the flour mixture until a dough forms.
5.     Roll the dough between two sheets of parchment paper. For chewier cookies, roll the dough to about 1/4" thick, for crisper cookies roll the dough thinner. Cut with your favorite cookie cutters.
6.     Bake on a cookie sheet lined with parchment paper for 20-25 minutes.
7.     Allow cookies to cool thoroughly and decorate with frosting.

8.     Beat together softened coconut oil with maple syrup and vanilla until fluffy.

9.     Put in a small piping bag, or alternatively in a small sandwich bag, and cut a tiny hole to squeeze frosting out onto gingerbread men.