Monday, December 12, 2016

Seasonal Recipe | Roasted Brussels Sprouts with Chestnuts

-Olive oil cooking spray
-2 lb Brussels sprouts, trimmed and halved lengthwise
-2 tbsp extra-virgin olive oil
-2 tsp apple cider vinegar
-3/4 tsp sea salt
-Fresh ground black pepper, to taste
-1 cup jarred or vacuum-packed roasted chestnuts, chopped

Preheat oven to 400°F. Coat a large, rimmed baking sheet with cooking spray. Add Brussels sprouts, oil, vinegar, salt and pepper. Toss well to coat, spread evenly on sheet and bake for 20 minutes, stirring once.
Remove from oven, add chestnuts and toss to distribute evenly throughout. Return to oven and bake until Brussels sprouts are tender and golden brown, 5 to 10 minutes. Serve hot.

Nutrients per 3/4-cup serving: Calories: 125, Total Fat: 4 g, Sat. Fat: 1 g, Carbs: 20 g, Fiber: 5 g, Sugars: 4 g, Protein: 4 g, Sodium: 209 mg, Cholesterol: 0 mg

Don’t take our word for it…

“The 12 changes lives. It's a cliché thing to say, but it's not cliché when it's true.
We live in an age of conflicting information, and when it comes to health and fitness you can find advice to support almost any diet or fitness theory. The 12 offers a solution to this barrage of over-information, and provides a clear, simple, and massively effective strategy to increase your total well-being. The facility and the trainers are world class individuals, who genuinely care about each and every person who walks in the door. I have never experienced such dedication, attention to detail, and support as I have at the 12. It's way more than just a gym, or a fad diet. It's a collaborative community of dedicated professionals striving to help others achieve the best version of themselves. For every individual that picture looks different, but regardless of age, size, gender, or any other defining attribute, The 12 welcomes everyone with open arms.

When I started working out at The 12 I had very little nutritional knowledge or discipline. I had no idea how to read a food label properly, or how to fuel my system for optimal performance. Over the course of the 12 Week Fitness Challenge I gained a perspective and understanding of nutrition from Josh and Nikki that is worth its weight in gold. I will never think of food in the same way for the rest of my life. I truly understand the saying "you are what you eat," and have an appreciation for how the simple recipe of diet, exercise, and rest is the foundation for good, healthy living. Over 12 weeks I lost 26 pounds of fat and gained 7 pounds of muscle. That feels incredible! I am in the best shape of my life and it's 100% thanks to The 12!”- Mason W.

Dessert Rehab | Protein Peppermint Bark


-Mix all ingredients in a bowl.
-Place a layer of plastic wrap over a plate.
-Pour the mixture onto the plastic wrap in an even later (it doesn't have to be perfect).
-Top with 1/4 of a smashed candy cane (use a hammer) and 1/8 tsp of red and green edible sprinkles.
-Place in the freezer for 30-60 minutes or until hard.
-Break bark into pieces and serve immediately. Store leftovers in the freezer.

New Year, New You! | 60 Day Transformation Challenge

Begins January 16th, 2017 | WIN Cash Prizes
Commit: New Year’s Resolution to get into the best shape of your life!
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Engage: Gain votes by sharing your “Progress Story” to the public.

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*The total purse collected will be the sum of all registration fees collected per participant. The winners will be determined based on the online voting rankings. Must be an active 12Member to participate in Challenge either through Club or Group Membership.
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You Asked | How to Navigate the Holiday Festivities

The holidays can be a crazy time but they don’t have to totally take control over you!
Here a few quick tips that can help you stay on track these next few weeks:

1.Track your food. This is the BEST time to hold yourself accountable. Use a simple app like My Fitness Pal. Sometimes just the thought of having to track what you ate (or plan on eating) is enough to make you think twice about your choices.

2. Never arrive to a party hungry. Don’t “save your calories” for the big party. You will most likely just end up eating more. You can eat lighter but don’t starve yourself.

3.Clear your home of unhealthy snacks and fill them with healthy ones. You will be tempted enough with the holiday parties and festivities. Let’s not make your home a place of temptation too!

4. Stay hydrated! Many have heard this before. Most people mistake hunger for thirst.  Aim to get in at least 64 ounces of water a day. You will need more if you are active (a gallon is best).

5. Watch your sugar intake. This is where tracking comes in handy. Apps like My Fitness Pal can show you how sugar you are eating.  Aim to stay between 40 and 50g (for most people this should be just fine).

6. Keep a glass in your hand at holiday parties. That sounds odd huh? The truth is if we have a glass of something in our hands (alcoholic or not) it keeps our hands busy. It prevents you from mindlessly snacking on foods just because they are there.

7. Have a healthy box of snacks available in your car. This is a BIG one. Grab some healthy snacks and a Tupperware container and keep it in your car. When you are holiday shopping you can grab some of these healthier food choices and put them in your purse---or even go to the car for a break. Either way if you have healthy options available to you—that Godiva chocolate at the checkout counter won’t be calling your name as much.
Here are a few ideas:
a. Small apples
b. Almonds/nuts (Trader Joe’s has small packs available)
c. Healthy protein bars. I like “Go Macro” bars. They have enough carbs in them to digest slowly and keep you energized.
d. Raw veggies. YES they do need to be refrigerated but you can throw in baby carrots and hummus the day of and they will be just fine. You can also grab single serving hummus packs for dipping.

If you can keep these tips in mind for the remainder of the holiday season not only will you keep your waistline in check but you may find that your stress levels drop off a bit as well! Happy Holidays!