Monday, October 24, 2016

Get the Facts! Snickers vs. Chicken Lunch

Snickers Bar: 250 calories | 4g of protein | 33g of carbs | 12g of fat | 27g of sugar
4 oz. Chicken lunch: ½ cup brown rice, ¼ avocado:
289 calories | 28g of protein | 26g of carbs | 8g of fat | 0g of sugar

Take a look how similar the calories are.  Calories are determined by the amount of Protein; Carbohydrates & Fats are in a meal.  Most people JUST count calories and based on that method, the snickers bar would appear very similar to this meal!  Food is FUEL!  Say that again…. FOOD IS FUEL!

What we eat our body will use for FUEL, IF given the right fuel source our body will perform at its peak!  You either put high octane fuel in your body and you get maximum performance or you put CRAP in your tank and your sluggishly get through your days while storing massive amounts of body fat.

Yet with Halloween ending and the holiday seasoning coming, many of us will grab the snickers bar because it is easier. The snickers bar will be a quick fix and looks oh so tempting.  But we all know the sugar hangover and crappy feeling we endure for the next month.  Feeling as if we have to sit in confession saying “Forgive me father for I shoved 3 Snicker bars in my pie hole today!”.  Take 10 Straight Afterburn Classes and do 50 Burpees every day and you are forgiven!”

The chicken lunch will keep you full and energized for about 3 hours…. allowing you to be incredibly more efficient with your time while you are doing your holiday shopping. Did you know that something as simple as a balanced lunch can reduce your stress levels significantly throughout the day? What does that mean for YOU…less impulsive eating, better moods, better SLEEP, and better overall decision on EVERY front (especially food) as the holidays approach. This year take this time before the holidays start to learn about the foods that will not only help your waistline but your overall well-being as well. No—you don’t have to give everything up---after all it IS the holiday season. But you can learn BALANCE and how to avoid the stress eating that inevitably comes with this time of year.

Schedule your complimentary Afterburn Nutrition Consultation by emailing

Caffeine FIX | Vanilla Latte

1 1⁄2 cups cold water
1 packet (about 2g) instant dark-roast coffee
1⁄2 scoop plus 1⁄ 2 scoop Quest® Vanilla Milkshake Protein Powder
1 teaspoon plus 1 teaspoon zero calorie sweetener
3⁄4 cup coconut-almond milk
1⁄2 teaspoon vanilla extract

Stir together the cold water and coffee packet.
Add 1⁄2 scoop of the Quest® Vanilla Milkshake Protein Powder and 1 teaspoon of the zero calorie sweetener, and whisk well.
Pour into a small pot over low-medium flame. Do not boil, simply heat while whisking.
Pour into a mug.
Take coconut-almond milk, vanilla extract, the remaining Quest® Vanilla Milkshake Protein Powder, and the remaining zero calorie sweetener, and whisk to combine. Pour into the saucepan and heat on low-medium.
Pour 3⁄4(about 1⁄2 a cup) of the just-heated milk mixture over the coffee.
Froth the remaining milk mixture with a milk frother (or shake vigorously in a mason jar). Spoon on top of the latte, and serve.

150 Calories | 23g Protein | 1g Fat | 4g Net Carbs

Don't Take Our Word For It...

“Being fit has always been a part of my life, except it was never a consistent thing. I would do it for a while, see some results, but not enough to continue so I would give up. A year or two would go by and I would go at it again- this went on year after year. So I kinda gave up on being fit and was smoking and drinking a lot. Five months ago I weighed 208 with 22% body fat so I decided it was time to get serious about me - I wanted to make a change no matter what it took to be the best I could be.

So, I quit drinking and smoking, and I had a friend over that knew I wanted to get in shape but knew I wasn't sure where to go. She invited me to join her on a Saturday at The 12 so I did…that Saturday morning class changed my life forever…thank you Jamie Bates! I was hooked-going every day working out like a mad man on a mission, getting results but once again wasn’t where I wanted to be.

After about 3 months of eating what I thought was healthy, a friend of mine told me she was going to meet with Nikki for a complimentary Nutritional Coaching consultation. I really wanted to go as well, and Nikki allowed us to go at the same time. That was another turning point for me and one of the best decisions I had ever made. Nikki became my Nutritional Coach, and educated me on how to eat for my specific body type and goals. I can honestly say that was the missing link. No matter what I had tried before, I was never able to hit the fitness goals I had for myself.

Today, I weigh 190 with 9.9% body fat and I feel the best I have ever felt. Like one of my trainers said… being fit is idolized because it's something you can't buy and nobody can give it to you, you have to want it bad enough to work through the blood, sweat and tears!” –Jesse Meinke

Dessert Rehab | Pumpkin Chocolate Pie

Makes 2 Mini Pies (2 servings)
Prep time:  5 mins
Cook time:  12 mins
Total time:  17 mins

1 Double Chocolate Chunk Quest Bar
⅓ cup cooked pumpkin (82g)
3 tablespoons whey protein powder (17g)
¼ teaspoon pumpkin pie spice (1.2ml)
1 teaspoon melted raw chocolate to drizzle on top (optional, not included in macros).

Preheat oven to 325F.
Cut the Quest Bar in half, and place each piece in a large silicone muffin cup.
Bake for about 6 minutes, until they puff up.
Meanwhile, mix the pumpkin, whey, and spice to make the pumpkin filling.
Remove muffin cups from the oven, and let cool a minute.
Press the Quest pieces into the cups, letting the sides come up higher than the centers.
Bake for about 6 minutes more. They may puff up a bit; that’s ok. Just press them down again.
Let crusts cool a few minutes, then remove from silicone and fill with pumpkin filling.
Drizzle with raw chocolate, if desired.
Enjoy! And store in the refrigerator.

Macros Per Serving (makes two):
Calories: 164. Protein: 17g. Fat: 3g. Net Carbs: 8g. Fiber: 9g.

Beware of the Salty Six!

The primary source of sodium in someone’s diet is typically from processed foods and restaurant meals.

Dining out or grabbing something on the go? Beware of the salty six!
-Breads and rolls
-Cold cuts and cured meats

NOTE these HIDDEN SOURCES of Sodium:
-Cheeses and buttermilk
-Salted snacks, nuts, and seeds
-Frozen dinners and snack foods
-Condiments (mustard, ketchup, mayonnaise)
-Pickles and olives
-Seasoned salts like onion, garlic, and celery salts
-Sauces such as BBQ, soy, steak, and Worcestershire

A Few Examples of High Sodium Foods:
Cheesecake Factory Grilled Chicken Tostada Salad: 2150mg of sodium (1150 calories)
Subway Italian Sub Sandwich: 3200mg

Monday, October 17, 2016

Don't Take Our Word For It...

Team 12 is excited to announce 12Nation member Krista Jensen has joined our team of Member Services Coordinators! She has been a dedicated member of our community for quite some time and has worked hard towards her goals. Read her story…

“This past weekend was the end of my 12 Week Challenge, and the beginning of the rest of my lifelong journey. I truly am so unbelievably happy that I decided to embark on this journey, I have learned so much about health in general and about myself. I can honestly say it has changed my life in the very best way possible. I went into this at 33.2% BF and came out at 24.9%.... THAT’S A 25% LOSS... In 12 WEEKS! It amazes me what you can accomplish if you truly try and believe in yourself and your coaches!

I've been going to The 12 for over a year now and can't believe I waited this long to do this. I knew I needed help with my nutrition when I was working out 5-7 days a week and was not seeing results. So When I finally signed up for the Challenge I was nervous but knew it would be amazing, and coupling that with the Afterburn Nutrition Program has changed my life in so many ways!

Just like so many people I thought I knew the "healthy" way to eat, boy was I wrong!! My first meeting with Nikki Boyd, Director of the Afterburn Nutrition Program, was the true start to my new mindset on health and fitness. In that first meeting we got to talk about my nutrition goals that I was looking to meet during this journey together and not only was I taught what to eat, when to eat, and how much to eat... But I was taught WHY!! That's huge! I think that's one of the reasons this is such an amazing and successful program. You don't just meet with your coach and blindly eat what your told...they help you understand what your body NEEDS in order to FUEL you!! You learn that "FOOD IS FUEL"!

I met with Nikki every other week and in each meeting we had the opportunity to not only go over my food and adjust what needed to be adjusted (depending on plateaus or the way my body was responding), but we also had the opportunity to delve into the importance of my nutrition piece by piece. Each meeting you had the chance to fill your mind with life changing knowledge about nutrition as a whole and YOUR body! You come out with a new understanding and a new appreciation for food and how your body works! Our last meeting was the most important of all, it was the meeting that we had the opportunity to discuss where I go from here, and how to maintain my new found healthy lifestyle. That was huge for me, I didn't feel like I was left out in the cold now that the program was over...I felt like I could not only do this on my own, but succeed at it thanks to this amazing program!

My journey may be over with Nikki but that doesn't by any means that I'm done. I have a specific goal that I am looking to meet and now thanks to the nutritional coaching, I have the means and knowledge to get there! So to say that The 12's Afterburn Nutritional Program is worth it is an understatement. THIS PROGRAM IS TRULY LIFE-CHANGING and I cannot wait for this next chapter in my life!” –Krista J.

#12HB #WeTakinOver

You May Have Heard…But It’s OFFICIAL!
The 12 will be opening its third location in Huntington Beach in January 2017.
Your results-driven success has allowed us to open another location to serve more members and help positively impact more lives!
THANK YOU 12Nation for your relentless commitment to yourself, your health and your future.
We are honored to serve you and excited to bring the heat to #12HB
Stay tuned for special offers and exciting events as we draw closer to the Grand Opening. 

***Bye Bye UFC, Hello The 12!

#12HB #WeTakinOver

You May Have Heard…But It’s OFFICIAL!
The 12 will be opening its third location in Huntington Beach in January 2017.
Your results-driven success has allowed us to open another location to serve more members and help positively impact more lives!
THANK YOU 12Nation for your relentless commitment to yourself, your health and your future.
We are honored to serve you and excited to bring the heat to #12HB
Stay tuned for special offers and exciting events as we draw closer to the Grand Opening.