The gluttony season is upon us, people!
Halloween candy is already beginning to tempt.
And that fun size minefield rolls into Thanksgiving which rolls into Christmas and then why not continue to overindulge through New Years...am I right?
But we have several weeks to get started on some healthy habits BEFORE this happens. So...
Here's what I have for you:
A guided plan for the 3 weeks between Halloween and Thanksgiving and the 3 weeks between Thanksgiving and Christmas so you can make that progress and still enjoy the holidays. .
✨Spots are LIMITED✨
💌Don’t delay in messaging me to claim your spot!
So fun to get freebies in the mail! What for? Because some awesome people trusted our team to help them get started on their fitness journeys. So fun to get swag for doing what I love to do! Helping people by connecting them with fitness + nutrition + support!
My Clean Week group is doing so great! We are having a blast!! Today we did a challenge and everyone posted a food label. It was eye opening — learning about reading ingredients labels and how deceiving packaging can be.
Don’t miss out on this! If you’ve ever been curious about my accountability groups — there is no better time than right before the holidays! DO NOT WAIT until January! •
My next 30 day group starts Monday with a prep week with first workout on 10/30. There is time to still hop in!
Don’t let 👻🎃 🦃🎄 jump up on you without a plan!!
Some days my online business @surprisegiftco can feel like just that, an online business. But other days, like today, can become something unexpectedly special. Shannon and I had the treasured experience of helping to celebrate the 90th birthday of sweet Maggie B. We were asked if we could personally deliver her surprise gift with some balloons to help make her day extra special. Maggie B was a delight complete with a mini poodle, Queen-B, on her lap. I believe the reverse was done and she made my day instead 💗💗 #sheknew making someone else's day was the secret to a good day 😊
•Be positive. You can do anything you set your mind to do.
•Be patient. Good things take time. Results happen overtime not overnight.
•Be persistent. Persistence can change failure into extraordinary achievements.
Don't let anything or anyone stop you!
Day 11 ✔️ Today was much easier than when I did this same workout on Tuesday! It still was a challenge but I love it! Getting stronger every day! 💪🏻 It’s amazing how good you feel when you focus on making your health and yourself a priority. Do something today that your future self with thank you for. 💗
I should be back in my gym tomorrow! Painting is done! Yay! 😁
Recipe of the Day: Apple Harvest Muffins
12 servings, 1 muffin
Nonstick cooking spray (optional)
1½ cups whole wheat flour
½ cup wheat bran (or oat bran)
1 Tbsp. baking powder
½ tsp. baking soda
¾ cup apple butter, no sugar added
½ cup low-fat buttermilk (or nonfat plain yogurt)
2 large egg whites
1 medium apple, chopped (about 1 cup)
½ cup chopped pitted prunes
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by lining with muffin papers or coating with spray.
3. Combine flour, bran, baking powder, and baking soda in a medium bowl; mix well. Set aside.
4. Combine apple butter, buttermilk, and egg whites in a large bowl; mix well.
5. Add flour mixture to apple butter mixture; mix until just blended.
6. Add apples and prunes; mix until just blended.
7. Divide batter among twelve prepared muffin cups.
8. Bake for 16 to 18 minutes, or until golden brown and tester inserted into the center comes out clean.
9. Transfer muffins to rack; cool.
🌱"If you get tired, learn to rest not to quit!"🌱 Do you know how many times I started a workout program on a Monday (bc that's the only day of the week you can start a new fitness program, right?!😂)? I'd binge eat over the weekend because I'd never be able to eat pizza or drink beer again. I'd start out strong and go hard for maybe 2 or 3 days. I'd run && run on my boring treadmill. And then I wouldn't feel like it after a few days. Especially bc I wasn't seeing results. I'd tell myself I could skip today. What's one day, right?! But that'd turn into 2 days, then three and then soon enough I was back on the "no workout bandwagon." You know why?! Because I didn't have anyone checking in on me. I didn't have a whole girl tribe community who would make sure I stuck to my plan. Stuck with my commitment to myself. && got my workout on!
This is the healthiest I've ever been and the longest I've ever stuck to a fitness program. Because accountability works! You not only show up for yourself but for all the other babes in the group too!
If that sounds like you and you're sick of starting over, by yourself every time, reach out! There's always room for more! Let's do it together babe! 👯👯
Fire hydrants...they aren't pretty but the are effective! Trying my best to make them look normal even though I feel ridiculous!😂
My sick girl woke up at 4-something-am and climbed into bed with me. Kinda screwed up my plan to get up and workout early so I am running a little late. Story of my life...always late!
Kids and me are off from school today so I don't have a tight timeline and that just means I am not efficient with my time. The to do list before we head to the airport to pick up Grandpa Dobs is looking daunting!
It only takes one person to change your life...you! To change your life, you have to change yourself. To change yourself, you have to change your mindset. Believe in yourself and you will be unstoppable. 💗
Day 10 ✔️ Today was a challenge especially doing this workout on a wood floor plus I am sore from yesterday! 😅 Instead of telling myself I can’t do this, I told myself I can and I will! Your mind will always believe everything you tell it. Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change. ✨
I miss being in my gym! Hopefully they will be done painting by the end of the week!
Recipe of the day: Peanut Butter Blondies
1, 15 oz. can chickpeas (drained and rinsed, skins removed)
1/2 cup smooth almond butter (or natural, smooth peanut butter)
1/3 cup pure maple syrup or coconut nectar
1/4 teaspoon sea salt
1/4 teaspoon baking powder
1/4 teaspoon baking soda
1 vanilla bean pod, scraped or 1 teaspoon vanilla extract
1/4 cup dark chocolate chips
Preheat oven to 350° and grease an 8x8" pan with coconut oil spray or coconut oil.
In a food processor, combine all ingredients except chocolate chips. Process until smooth.
Fold in chocolate chips with a rubber spatula or spoon.
Bake for 20-30 minutes when edges are golden brown. The batter will look a tiny bit underdone, they aren't!
Cool for 30 minutes, then cut into squares and cool on a wire wrack for an additional 30 minutes.
*Store in an airtight container on counter for up to 4 days.
This was my snapshot of my Day one. I’m proud of where I started because I decided it was my Day One. I’m thankful for where I am now(10.5 weeks later). And completely excited and motivated to keep going! When was or will be your Day One?
What gets you out of bed in the morning? My first thought is typically coffee! And then I begin to focus on all the things God has put on my heart to accomplish. Although many days it feels impossible, it still wakes me up with a purpose and I'm resolved to keep pushing towards the purposes He has put on my heart and I'm reminded that nothing is impossible with God... Mark 10:27
This bracelet represents my goal, my purpose, my challenge, my cleanse, and my why. I am almost half way there and I feel fantastic. I'm not really missing any of my "favorite" foods, I'm not really craving anything, and I'm certainly not hungry. I'm determined, I'm excited, I'm refreshed, an I feel confident.
The snuggle struggle!! Despite the heat...every time fall rolls around I go into "hibernation mode". I remember getting into shape for the summer, and then completely slowing down by November.
Snuggling up on the couch with Stanley cat, watching my fav shows with a pumpkin spice latte...all the holiday food....office holiday candy....so comforting and so yummy! But I would undo all that hard work over the summer...and by December, I'd be back up a couple pant sizes!
Then ...January would roll around and I would set my New Year's resolution, start all over and the cycle would continue!
Even now...I want to go into "comfort/snuggle/ eat what I want mode." I have had a few setbacks 😬😬#mypantsaretighter . 💪💪
But the difference NOW is I have a workout ....nutrition plan ...AND an online accountability group to keep me in check!! I'm no longer falling off the wagon, but if I start to slip...I got a solid plan in place and a community of support!
What are your health and fitness struggles during the fall and winter months? Comment below 🥘🍾🍷🍗 #thesnugglestruggle#doneson#donesonfitness#beattheholidays#accountabilityworks#athomeworkouts#streamingworkouts#catmom#aelife
It's not about being skinny.
It's not about being perfect.
It's not about the number on the scale.
It's about being strong. 💪🏻Stronger mentally, physically, and emotionally.
Life is a journey. Things aren't going to happen overnight. Every day we get a chance to be different. A chance to change. A chance to be better. 💗
Day 9 ✔️ Feeling stronger mentally, physically and emotionally every day. Unfortunately, they are still painting the gym so I couldn’t workout in there. But that didn’t stop me from not getting my workout in! What I love is that I can take my workout anywhere with me! 😊
Recipe of the day: Pumpkin Oatmeal Muffins
Coconut oil spray
1 cup of organic pure pumpkin puree
3 T of pure maple syrup
1 tsp of pure vanilla extract
3 cups of gluten free oats (or regular if not gluten free)
1 1/2 tsp baking powder
2 tsp pumpkin pie spice
1 tsp cinnamon
1/4 tsp Himalayan salt
1 1/2 cups of unsweetened vanilla almond milk (or milk of your choice)
toppings - chopped pecans or walnuts, dark chocolate chips, dried cranberries, or raisins
Preheat oven to 350 degrees. Coat muffin tin with coconut oil.
Combine pumpkin, eggs, maple syrup, and vanilla in a large bowl. Mix well and set aside.
Combine oats, spices, and baking powder in a small bowl, stir well and combine with pumpkin mixture.
Stir in almond milk and mix well.
Divide oatmeal evenly between prepared muffin cups and add toppings of your choice.
Bake 26 to 30 minutes or until brown.
Let cool and serve, or save for the week ahead!
Day 2 of my kick start week with new clients...cardio today. This might be my least favorite move of all time...
But I love climbing mountains!
Oh, the irony.
I did them anyway because you can't skip the struggle and expect change to happen...am I right?
My first Clean Week group and Day 1 is in the books! (hard boiled egg not pictured)
19 people giving it their all, meal planning, prepping and crushing their workouts like BOSSES!
It’s so much fun to check in with everyone in our private Facebook group! They are posting sweaty selfies and pictures of their clean meals.
Who knew fueling myself with good nutrition and daily exercise could lead me to this life of coaching which I absolutely love. I work my coaching business in pockets of time around my full time career as a lawyer.
If you’ve ever been curious about whether you could be a coach I have two questions for you: 1) do you like to help people and 2) are you working on your own fitness journey?
If the answers are YES! then we should totally talk!
Yea, the lighting is kinda bad but you get the point!
This week’s challenge in my challenge group is the #mountainclimberchallenge , as requested by one of the challengers in the group (yep, I take requests!) ... So here’s my 20! Tomorrow is a new day with a different variation on the horizon.. I love that my challengers are go getters! They suggest challenges for us to do and aren’t afraid to put themselves out there... i am proud to be their coach as they navigate their fitness journey!
If you are ready to get your “summer body” now and keep it that way OR if you don’t want to be “I’ll start in January” guy/girl, shoot me a message and let’s talk!
I’m so excited that our group is expanding into the UK this week so if you’re across the pond, I want YOU to join us too!
I promise, we won’t have to do mountain climbers EVERY week... 😂😂😂
A week ago I started a new journey. I was tired of not feeling good and not being happy because I wasn’t feeling my best. The past few months my nutrition hasn’t been good (traveling, my month long birthday celebration 😜, more traveling) and I was emotionally eating. I was also eating peanut butter out of the jar! 😁 Even though I was working out daily, the pounds and inches increased. I had 2 choices: to feel sorry for myself and to continue feeling the way I did, or do something about it. I chose the latter. Health and fitness is a journey not a destination. 👊🏻
I am loving this new journey and feeling so much better! It’s never too late to be who you want to be. The hardest part is taking that first step, but once you take that first step, you won’t regret it! I am here for you and would love to guide you on your journey! 💗
Here’s to the transformation.. Bethany reinvented! 💪🏻
It is pretty typical for an American to gain 5 lbs...even 10 lbs during the holidays. Halloween candy is already beginning to tempt. .
And that fun size minefield rolls into Thanksgiving which rolls into Christmas and then why not continue to overindulge through New Years...am I right?
But we have several weeks to get started on some healthy habits BEFORE this happens. And you can still enjoy your holidays.
And guess what? Just by joining me, you are likely going to resist those temptations better than you did before. .
Why not join a group of ladies that share the same challenges. We can head through the holiday season building better habits and having higher energy. .
More energy!! Isn’t that just what you need? .
Message me ASAP since I will be closing this group in 2 days.
In my private virtual fitness accountability groups we've now got one full week of workouts under our belt. So, this week, I've asked everyone to snap pics of their food throughout the day to share with me as a little tool to keep them accountable. So, I played along today too and wouldn't you know, I had the best eating day I've had in a while! #accountabilityworks ... Although we're in week 2, you can still join us if want! Just send me a note! #befittoinspire
I wish we had Tim Hortons here! They have the best coffee! While visiting Buffalo, NY a few weeks ago, I brought home one of these tins and it’s already gone! 😳 So I bought 3 more! Wonder how long these will last! 🤔
Recipe of the day: Healthy Stuffed Shells
1 box jumbo shells (white or whole wheat) You can even use lasagna!
3 teaspoons oil (olive oil, coconut or grapeseed)
1 pound ground turkey
3 garlic cloves
1½ cup ricotta cheese
1 package frozen spinach, defrosted, liquid squeezed out
3 cups pasta sauce
1½ cups shredded mozzarella cheese
Preheat oven to 400 degrees.
Cook shells for 9 minutes, drain and set aside.
While shells are cooking heat oil in skillet over medium high heat.
Saute garlic for 2 minutes until fragrant.
Add ground turkey to skillet and brown, breaking up with wooden spoon. Season generously with salt and pepper.
While turkey browns, mix ricotta, spinach, and eggs in a mixing bowl.
Once turkey is browned, set aside to cool.
Add cooled turkey and garlic to ricotta mixture and mix well.
Pour 1 cup of pasta sauce in the bottom of a 9x13 baking dish.
Stuff 24 shells with about 2 tablespoons of ricotta turkey mixture and place in prepared baking dish.
Pour remaining 2 cups of pasta sauce over shells and stop with mozzarella cheese.
Cover with foil and bake for 30 minutes (1 hour if frozen), remove foil and bake for additional 10 minutes.
I love starting Monday off on a good note! I’ve read that squats are great exercise when you’re pregnant to help open the pelvis and build muscle! I should have been really working on these all along. But I’m going to start doing them throughout the day here on out until my girl decides to make her arrival! #accountabilityworks#doitforyou#lifestylechange#healthypregnantgoal#6moredays
Never stop believing in yourself.
Never stop dreaming.
Don’t give up.
You are capable of amazing things. 💗
Day 8.. what kind of workout was that?! 😂😅 Today I did a workout I haven’t done before. I was excited to try it! It was a challenge and boy did I feel the burn! My legs were on fire! 🔥 If it doesn’t challenge you, it doesn’t change you.. right?! Even though I struggled through some exercises, I did my best and I can only get better! Every workout is progress.
Day 1 of new workout went well. It was a intro into proper alignment to prep you for the workouts. So I still got in the scheduled workout for the program I’m about to stop. I don’t want to let it go because I’ve LOVED the results after 10weeks! I know I will love the results with this program as well, just need be trust the process.
Today is Day 1 of my Clean Week group and 20 members of my private group are going to kick start their fitness journey with BRAND NEW workouts and a SIMPLE, completely laid out meal plan. .
Getting started isn't easy but it's a whole lot easier and a lot more fun with a bunch of awesome ladies doing the SAME thing with you!!
I'll be running another Clean Week group soon so message me to learn more and reserve your spot for this exclude group after the Halloween candy!!
From now till October 31 it's bring a friend for free!
I've had many of the members say they have a friend who wants to try a class at the Sweatclub...well here's their chance 🙂
Message me and let me know you're bringing someone and I'll save them a spot 🙂
I looked in the fridge and realized I don’t have any almond milk or soaked and peeled almonds either. I can’t wait to have something other than water in my shake after 21 days of omitting it!!! What did I do? I made my own cashew milk. It’s so easy! -soaked cashews -4 cups filtered water -cinnamon -vanilla extract -2 pitted dates
Blend it all up, strain and you’ve got a#cashew milk! #homemadecashewmilk#makeyourown
Another hotel gym workout done!
Try not using travel as an excuse use to not exercise. •
The crazy thing is — if you string healthy habits together one day after another consistently, pretty soon you are seeing results and feeling better than you ever have!
It’s so worth it!
•30 minutes daily exercise
•virtual support group
•portion control system
Next group starts 10/23! Message me or complete app in bio.
#superfoodshake#accountabilityworks#fitnesscoach#healthy#balance#80 /20 #PCS#igmom#baseballmom#cleanweek
Two months ago I couldn’t have pictured myself completing a challenge group! Today I am proud to say that I not only completed a 40-day fitness challenge, but I also led the group along with some amazing people!
These individuals kept me accountable and committed and now we get to move onto the next challenge!
Fall fitness challenge group here we come!!! 💪👊
Growth comes from setting your goals high and reaching for the stars. ✨
Day 7 ✔️ Today was stretching/rest day and it felt so good! I can’t believe it’s been 1 week since starting my new journey! My mindset is better and I feel better! 😊
Better late than never! Got my workout in just before our family dinner night! Still gaining back my strength and endurance after recovering from a cold and not working out for 5 days. Feeling a little stronger each day! Happy Saturday!
...to join my next accountability group that begins Oct. 30.
Let's face it, it's that time of year...we all get less active and the food gets BETTER and BETTER!
The holidays and all of their temptations have definitely arrived!! I am NOT trying to gain all the weight back that I have worked so hard to get off! I will continue to stay active and I will continue to replace one meal a day with my healthy superfoods shake. I have come too far to give up on myself just because it's "that time of year." So who's with me? Are you willing to replace one meal a day with a superfoods shake (NOT a protein shake) and workout 30 minutes a day? Let's get healthier and stronger together...accountability works!
Believe in yourself.
Push your limits.
Conquer your goals and be happy. 😊
Imagine that day, where you can finally say, "I did it!" When you can say, "I never gave up, I never quit!" Imagine that day when you win that gold medal, or reach your goal weight. Where these moments of pain turn into memories for that goal you wanted to obtain. It might take long to reach that moment, but as soon as you get there you will thank yourself for the rest of your life. 💗
Day 6 of my new journey✔️ Feeling stronger every day. 💪🏻
Another in a series of my SUPERFOODS shake ingredients ... Astragalus Root 🌿
It appears to work by stimulating the immune system. It has antioxidant effects that inhibit free radical production. What the HECK even is a free radical?
In the body, free radicals damage cells and are linked to many health problems associated with aging.
What Is Astragalus Used For?
Astragalus is a natural dietary supplement that's used for various health conditions. For instance, it's used to treat the common cold, upper respiratory infections, fibromyalgia, and diabetes. Some proponents of astragalus use it for its possible heart benefits. They claim it may protect against heart disease. It's also used to help improve overall weakness.
Proponents also say astragalus stimulates the spleen, liver, lungs, circulatory, and urinary system. It's also used to treat arthritis, asthma, and nervous conditions as well as to lower blood sugar and blood pressure.
Wow! Okay. I’m down with anything that helps with the aging process at a bare minimum. •
THIS GIRL!!! I am starting a client Kudos for all of my amazing clients to celebrate their successes. @jksutahangel is killing it at Keto!! I have been coaching her for 5 short weeks. In that time she has lost just over 18 lbs and continues in a healthy steady pace! I am over the moon excited for her and I get to watch her transformation which is more than just physical! Proud of you lady!
Coffee and a walk along the river. ☕
Rekindled && new friendships formed. 👯👯 Love && encouragement to reach our healthy goals. 💕 ...Just some of the many reasons why I'm so blessed for this coaching opportunity. Having a part-time gig that I'm passionate about and helps financially... sign me up, right?! 🙋
Hope you have a Happy Saturday gorgeous!! 💁
So as many of you know, I am on my first week of my cleanse, and so far it's going great. However, last night I had a horrific migraine, and I just could even think about food prep. With Alexandra's accident last night and Chelsea's tournament so early today, not to mention a party right after, I definitely knew I didn't want to blow my progress so far. So we took the little one for a DD treat, I just had an egg white omelet. Coffee is not allowed, even though I feel like I need it, I don't. I've got my fruit and yogurt packed for lunch, and my Shakeology for dinner. I'll be good to go.
What is it about a travel day that causes your sleep to be total 💩 the night before? Ugh! 😞
But I press on because my all time favorite cheat meal is happening today — CONEYS!!! omg! So good!
So in the spirit of maintaining balance the workout HAD to happen. Even thought I was NOT feeling it at all. But once I got going I was good! A little Tony Horton 22 Hard Corps will do that for you!
We all know our nutrition suffers when we travel so, I tell my Challengers and try to do this myself — get the workouts in and drink the superfoods shake, then at least 2 of the wheels are still moving forward instead of all the wheels coming OFF!!
It just takes having some tools, support and some dedication to being a better version of yourself everyday!
Staying the same is boring and sucks.
Enjoy your Saturday!
⚠️WARNING⚠️....NEW PROGRAM alert! I’ll be honest, when I heard about this new program involving a workout partner, I was happy about it but not over the moon🌜thrilled. However, today there was a SKEAK PEEK and I am SOLD. .
This was so much fun to do with the littles. Not only did we laugh, smile, fall over and hug at the end, but we spent 30 quality minutes together. I could see the sparkle ✨in her eye, they confidence building and the excitement when she said “mom, can we do this every day after your workout?”
What a brilliant idea @tonyshorton and @carldaikeler . This is exactly what fitness should be and this is yet another way to make our home 🏘the HEALTH HAVEN that it should be! THANK YOU for brining our family together in a new way this morning! #doubletime#trysomethingnew#Familytime#beachbodyondemand
I promised my current challengers I would do this - so here I go! My goal for my October Challenge group is to wake up early to get my workouts done in the morning. If you saw my post from earlier in the week, you know this has already caused an unexpected positive change for me!! And so far I have a perfect record 💪 16 more days of this! Gotta keep it up!
There's something about sharing your goals with those around you... keeps you from sweeping them under the rug. My friend Sarah T even asked me today how my morning workouts are going! Thanks for keeping me in check!! And if you don't see me in my insta/fb stories in the morning, call me out!! TGIF peeps! 😜 what are some goals you have for yourself?
I am so happy to welcome the newest coach on my team, Meghan Federico! Meghan has been a lover of these fitness and nutrition products for 2 years! And over the last few months as she recommitted to her health and fitness journey, I have watched Meghan achieving goals and gain confidence! .
Her passion to pay it forward has grown and now she is ready to help others! It is so great that Meghan can now use her experience and our Coach University Training to help other people follow this effective and real-life approach to meet their fitness goals.
If you know Meghan and are ready to make progress towards your goals and be supported along the way, message her to find out more!
Our team is so excited to have you join us, Meghan!!! #strivecoach#team#passion#healthyjourney#businessowner#support#accountabilityworks
💪🏻And perfect timing to celebrate Flex Friday!
✨I haven't worked out all week to allow myself the energy to recover from a cold. Also, I don't like working out so it was easy to take the extra 30 minutes of sleep. .
But I am fully recovered so I am back at it. I chose Pilates this morning to keep it low impact. I have asthma so every cold drops to my chest and I am still working through some tightness in my chest. Tomorrow will be back to full impact!😳
When you don’t want to workout.... you push yourself harder 💪🏼 I definitely lack motivation at times, especially when I’m tired or stressed out😩 BUT I have goals and a strong reason to stay healthy 💜 not to mention my awesome accountability group to check in with💪🏼 so I gave myself a Peptalk and pressed play! So glad I did it because I’m feeling 💯 % better🙌🏼#dontletexcusesgetintheway#pushplayeveryday#itsalifestyle#accountabilityworks#yougotthis 👊🏻
I will never forget where we started. My husband and I were extremely busy working parents without a minute of extra time in our day. We were jumping from one priority to the next in our full-time careers and raising two kids and that left little time to take care of myself...or so I thought. 2 and a half years ago we started a journey that led to the greatest changes in my life. .
I reached the point where the desire to change outweighed the desire to stay the same. I committed to a healthy approach of fitness + nutrition + support to get our these results. I didn’t know how to fit in exercise or change the habits I had with food. That is where the support piece comes in and what I can help you with, too.
I broke the cycle of putting myself last on the priority list and getting by each day with low energy. I chose the long term success over something that sounded too good to be true. And now it's a lifestyle that I can live with every day because it is about healthy choices and not deprivation. I am amazed at how this decision to start transformed more than my body. It has put a positive spin on everything in my life. .
If you are in the same place I was and are ready to take a step forward on your journey, message me or visit JennyDobmeier.com/do-it-for-you/ to reserve a spot in my next group...don’t delay, it's filling up fast!