11.20.2016

Chocolate cookies

 

chocolate-cookie

Who doesn’t like chocolate cookies? The other day I came across this recipe in the Shape magazine and decided to make it. Usually I would’ve passed since it implies some kind of baking, but I read the it, chocolate was involved, and since I had the ingredients I just made it. I tweaked it a bit to make it “healthier”.

chocolate-cookie

Now, I would say that more than cookies they’re crisps and they are addictive. So, I’m just letting you know, once you try one, you won’t be able to stop!

chocolate-cookie

 

Chocolate cookies
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Dessert
Serves: 30
Ingredients
  • 4 Tbsp unsalted butter
  • ¼ cup old-fashioned rolled oats
  • ¼ cup raw sunflower seeds
  • ⅓ cup coconut sugar
  • ¼ tsp salt
  • 1 large egg, room temperature
Instructions
  1. Position a rack in the center of the oven and preheat to 350. Line a sheet pan with a nonstick mat or parchment. (If you have more pans and mats, prepare them too.)
  2. In a large saucepan over medium heat, melt butter Add oats and seeds and cook, stirring, until they are a shade darker, 1 to 2 minutes. Add sugar and salt, stirring until sugar has almost dissolved. Remove from heat and stir to cool slightly, 5 to 6 minutes. Add egg to the pan while stirring vigorously. Then stir in vanilla.
  3. Using a teaspoon measure, scoop batter onto prepared pan, spacing scoops 2 inches apart. As it bakes, the batter will spread into flat 2 inch discs. Bake for 7 to 9 minutes until golden brown. As each batch comes out of the oven, carefully slide the mat or parchment paper with the cookies onto a wire rack. If you don't have any more baking sheets run pan under cold water to cool it quickly, and wipe it dry. Transfer cookies from the mat to the wire rack. Repeat with the rest of batches.
  4. Drizzle cooled cookies with melted chocolate and let stand until set.

Enjoy!

xo Eva

10.16.2016

What is Core De Force?

Core de force

Have you heard about Core de Force? I’m SUPER excited about it. This is the latest Beachbody at-home program that will be launched on October 31st. A 30-day total body MMA-inspired workout.

Core de force

mmm MMA inspired? What’s that Eva?

Well, it’s mixed martial arts so, pretty much you’ll be kicking booty doing combinations of kickboxing, Muay Thai, bodyweight training and cardio. I had the opportunity to try it a few weeks ago, and seriously Core De Force is fun, the time goes by really quickly, and you get a good sweat! You’ll get a total of 8 workouts and you exercise 6 days a week with a stretch on the 7th. Did I mention that there’s no equipment needed? Perfect for traveling too since the holidays are coming!

 

I have to say, that I’ve never ever done any kind of martial arts, but I’ve always wanted (instead I was sent to ballet classes… thanks mom). Anyways, this is the time for anybody who want to get a bit of an intro into this world to try it.

What about the food?

The meal plan is simple. It is based on the container system, Portion Fix, so there’s no specific foods to eat. What you’ll get with your pack is a list of foods that can be eaten with every color container; if they fit in it, you can eat it. It’s balanced nutrition that will fuel your body with the energy it needs. That simple!

What else?

One of the most important things you can do to stay on track with your workouts is having the support of your coach and a team of people going through the same as you. I know this because I’ve been there. I know how excited you can get when you decide on a program and purchase it. You start pretty strong, but a few days later you lose motivation. This becomes a snowball of several days and all of a sudden a month has passed and your program is deep inside a drawer. Have you been there? Our group is here to help you! I’ll be hosting an exclusive private 30-day group starting November 7th where we will have the support and accountability you’ll need to finish the program with results!

Core de force Before-after

 

Core de force Before-after

 

Core de force Before-after

 

Core de force Before-after

Interested in our next Test Group? To request more information fill out the form below and I’ll get in touch with you for more details!

Can’t wait to help you with your goals!

xo Eva

Fill out my online form.

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10.04.2016

5 Reasons You’re not Losing Weight

5 reasons you're not losing weight

“Why am I not losing weight?”

This is a question I get asked a lot…

“Eva, I’m eating healthy (veggies, no bread, no fats), I’m working out, I’m not eating junk or drinking soda, and I don’t see any changes! What’s going on?”

If you’re one of the people scratching your head because the pounds, or kilos!, aren’t coming off, let me break it down for you. Here are the 5 reasons:

1. You’re overeating

Exercise is about 20% of the bigger picture, while 80% is all about nutrition. Have you been doing the same cardio and strength training you did when you first stepped foot in the gym? If you continue to do the same workout over and over again, your brain and body will adapt, which means you’re probably not burning as many calories as when you first started. You can’t be doing the same thing and expect DIFFERENT results. Take a Crossfit class, try an at-home workout program, incorporate high intensity interval training, just do something different that stimulates your body and brain to start using new muscles. Shock your body and the weight will come off!

Yup, there IS such a thing as overeating on healthy foods. For example, avocado is good, but a portion is about a quarter of an avocado, not half or the whole thing! I’ve seen so many people making this mistake. Just because it’s “good food” doesn’t mean that you can have an unlimited supply of it

2. You’ve been doing the same thing for 5 years

Exercise is about 20% of the bigger picture, while 80% is all about nutrition. Have you been doing the same cardio and strength training you did when you first stepped foot in the gym? If you continue to do the same workout over and over again, your brain and body will adapt, which means you’re probably not burning as many calories as when you first started. You can’t be doing the same thing and expect DIFFERENT results. Take a Crossfit class, try an at-home workout program, incorporate high intensity interval training, just do something different that stimulates your body and brain to start using new muscles. Shock your body and the weight will come off!

3. You don’t have any accountability

Accountability is the #1 thing that holds people back from starting and sticking to healthy habits. If you just tell yourself you’re going to go Paleo for a month, that little voice inside of you can easily convince you otherwise and get you off track in just a few days. But, if you commit to a plan with an accountability partner, gym buddy, or online Coach, you’ll be more likely to stick to a plan because you don’t want to let that other person down!

4. You’re not being patient enough

You didn’t gain those 5-15 lbs over one Thanksgiving dinner or one night out…it was a process of one day of bad eating, that turned into two, and so on. Same thing with your weight loss. You’re just not being patient enough to see the results. You’re motivated to get back on track on a Monday, you’re good for an entire week but don’t see any changes by Friday, and then tell yourself “well that was pointless” and eat like bad on weekends. Then, repeat the cycle. This bad cycle will stall your weight loss. Be patient and trust the process.

5. You’re focusing on the wrong things

This one is SO IMPORTANT. Way too many people who want to lose weight focus on the number on the scale. Let me say this loud and clear: THE NUMBER ON THE SCALE DOES NOT MATTER!!! 130 lbs of muscle looks SIGNIFICANTLY different than 130 lbs of fat. While I was doing Insanity pretty much my mornings getting at the office would come with a “what are you doing? You lost a lot of weight! How much” to which I responded “mmm maybe 2 pounds max? ” Let me repeat it again: The number on the scale DOES NOT MEAN ANYTHING. How your body looks, and how your clothes fit are, by far, the best indicators of your progress. Please ditch the scale.

I hope these tips are helpful!

xo

05.18.2016

10 Tips to Master the 21 Day Fix

Do you know what the 21 Day Fix is? I bet you’ve seen it on TV or you’ve heard someone talk about it. Or maybe, you don’t watch TV like me!

In case you haven’t heard of it, this is a workout program that helps you lose weight and tone in 21 days. Now, this is not some kind of miracle, you have to work for it! The thing is that it is actually a brilliant concept because, you know what they say, if you do something for 21 consecutive days it becomes a habit, therefore this program helps you create an exercise routine habit. Now, to my favorite part: the food! Yes! You know I love food, and I know you do too, and probably that’s the main problem in this search of “how do I lose weight but still drink my wine?” Yup, I know, that’s me, and always be.

Now, enter the brilliant Autumn Calabrese and her idea to incorporate to the 21 Day Fix some handy dandy color-coded containers. So, these guys are great because each one means a different kind of food (carbs, proteins, fruits, fats, etc) and the program will show you how much to eat of each of type of food per day, even leaving room for wine! How awesome can a program like this be? Now, I’m not saying you have to have your vino everyday, but once a week and you get to lose some weight? Brilliant!

In this video I go over my top 10 tips to master the 21 Day Fix program. Let me know if you have any questions or you want to know more. Because, let’s face it, summer is almost here and we are all leaving everything to the last minute. Remember those New-Year’s Resolutions that we keep pushing to “next week”? Let’s go conquer them! 🙂

10.05.2015

BIG DECISION

beachbody, shakeology, fitness, health, nutrition

Well… it has been a really long break. I never meant for it to happen. There have been a few things going on during these months, and I pulled the trigger and made a big decision. I started my own online business. For some reason this opportunity was in the back of my head for quite a few months, but I never pulled the trigger, and this time something just clicked.

So, WHAT ARE YOU UP TO NOW?

I’ve decided to join Beachbody as a fitness coach. I’m helping women stay on track with their workouts, eat healthy, support them in this journey, and answer any questions. All that good stuff.

WHY?

Because I’ve spent so much money in gym memberships and never saw results, that it was getting ridiculous. When my daughter turned 1 I found one of “these at-home workout programs” and decided to do it and it worked! Proper nutrition + a workout was golden, but I never lasted long. This is when a coach comes in and helps you along the way.

Before and After, beachbody, shakeology, fitness, health, nutrition

Oh cool, so ARE YOU A TRAINER OR NUTRITIONIST?

Nope, none of that. I’m a regular, like literally regular, girl trying to share this lifestyle with other women. You see, anybody can do it.

ARE YOU GOING TO BE TALKING ABOUT THIS NOW ALL.THE.TIME?

No, I won’t unless you want me too 🙂

And, WHAT ELSE DO YOU DO?

I’m glad you asked… I also run a fitness page on Facebook where I share more fitness and nutrition tips. So if you want to see more of me, come on in, you’re welcome to follow me there!

I almost forgot, I’m also mastering the art of selfies :-p

Selfie, beachbody, shakeology, fitness, health, nutrition

Have you ever done an at-home fitness program?