Happy Holidays!

Table of Contents

Holiday Tips pg. 4

Holiday Recipes pg. 6

Cocktail Menu pg. 18

The Year Ahead pg. 22

A Letter from Your Trainers! pg. 3

We’re wrapping up an amazing year here at Tone It Up! It’s hard to believe how much has happened this year and we just have to take the opportunity this holiday season to say Thank You!

Our Tone It Up Team is incredible :) There are so many new faces and wonderful people that make this community what it is everyday.

This year we’ve all seen Team Members achieve fabulous success at reaching their goals. Your constant willingness to work hard and share your inspiration helps us all stay motivated and reach goals that we might not even have believed were possible. Keep up the love, spirit and teamwork in the coming year and we know there will be many more amazing things to come!

So take some time to congratulate yourselves. You deserve it! Relax with loved ones, splurge a little and most importantly, collect yourself. Focus your positive thoughts and love on the coming year and what you hope to accomplish.

With the right mindset anything is possible!

In the coming pages, you will find delicious recipes, tips on surviving the holidays and a guide to getting 2012 off to the best possible start. We teamed up with some of our favorite contributors to bring you the most festive addition to your diet plan yet!

Enjoy!

Season’s Greetings from Tone It Up!

Merry Christmas, Happy Holidays and All the Best to You and Yours in the Coming Year!

Your Trainers,

Karena & K!rina

with 12 Tips from Brittany Mullins of

Stay Healthy and Sane this Holiday Season

Everything in Moderation

Don’t deprive yourself of your favorite holiday treats. If you do, you’re likely to binge or just be plain crabby. Have a mug of eggnog or eat your favorite cookie and enjoy it. Just remember to practice portion control and try not to overdo it.

Bring a Healthy Dish and Pack Snacks

If you’re going to a holiday party or dinner, offer to bring a healthy dish to share (like a holiday kale salad, a veggie and hummus plate or healthy cookies). At least you’ll know one thing on the menu is healthy. If all else fails, have some healthy snacks like carrot sticks, a nutrition bar or homemade trail mix with you. This is particularly a good idea if you have dietary restrictions and the options are limited. Keep It Moving

You’re bound to be busier around the holidays, but don’t let physical activity fall by the wayside. Wake up every morning for your BootyCall workout, schedule family walks after a big meal, and incorporate more NEAT (Non-exercise activity thermogenesis aka activities of daily living). Shopping, wrapping presents, cooking, etc. All of these things are physical activities; not necessarily exercise, but you’re still burning calories! Try these tips to help you burn more calories while shopping: park farther away from the store, take the stairs instead of the escalator, wear comfy shoes so you can walk at a faster pace and pack your own snacks so you’re not tempted by the food court.

Eat Normally

Even if you have a big holiday meal planned in the evening, it’s helpful to eat breakfast and lunch as you would on any normal day. Your meals can be a bit smaller than your everyday meals, but this way you won’t be ravenous come dinner time and be tempted to eat everything in sight.

Don’t Let One Bad Day of Eating Get to You

Say you went overboard at a party and had way too many sugary sweet treats or one too many glasses of wine. Don’t throw in the healthy eating towel. Put that incident behind you and try to pick healthier options at your next meal.

It’s OK to Say No

Remember that you don’t always have to eat everything that’s offered to you. Just because grandma made her special corn pudding just for you doesn’t mean you HAVE to have seconds. Be polite but assertive when you’re full or don’t really want to eat something.

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Check In

Keep checking in & sharing your workouts and eats with the Tone It Up team through the online community, Twitter and Facebook!

Try Holiday Flavored Teas to Satisfy a Sweet Tooth!

My favorite holiday tea is Trader Joe’s Candy Cane Green Tea. Celestial Seasonings also has some good flavors for the holidays – Candy Cane Lane, Gingerbread Spice, Nutcracker Sweet, Sugar Cookie Sleigh Ride and Sugar Plus Spice. These teas are all light on calories and additives but still loaded with flavor.

Drink Up

Often times, in the winter months, we tend to slack on drinking enough water. Carry a water bottle with you at all times so you get at least 80 ounces a day! Drinking a glass of water between every alcoholic beverage you have is also a good idea. It keeps you hydrated and you’ll probably drink less alcohol.

Incorporate Self-Care

During the holidays we tend to be super busy and focus on making everyone else in our lives happy. Take some time each day to focus on your own self care. Get a massage, take a walk, relax in a bubble bath, nap, practice yoga, meditate, dance, read or do any other activity that makes you happy.

Don’t Focus on the Food

Most holiday events are centered around food. Eat and enjoy yourself, but remember that it’s not all about the food. Step away from the table and enjoy all the other things the season has to offer – family, friendship, LOVE, reflection, relaxation, etc.

Splurge on Things That are “Worth It” to You

For me, homemade goodies that I can only get this time of year are worth the splurge, whereas average store-bought cookies and pies are not! Those types of things are readily available all year long and aren’t that satisfying, so save your splurges for what matters!

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Holiday Recipes

Tone It UpHoliday Treats!

Ingredients

✴ 1/4 cup butter (we use Earth Balance spread.)✴ 3/4 cup Organic Brown Sugar✴ 1/2 cup Unsweetened Applesauce✴ 2 Egg Whites✴ 1/3 cup Dark Molasses✴ 1 & 1/2 cup All Purpose Whole Wheat Flour✴ 1 & 1/2 cup Organic Rice Protein Powder✴ 1 tsp Baking Soda✴ 3 tsp Ginger✴ 1 tsp Ground Cinnamon✴ 1/2 tsp Allspice✴ 1/4 tsp Cloves

Gingerbread C"kies

‘Tis the season for tasty treats! These are some of our favorite recipes for Christmas Goodies :)

Remember... moderation is key, but that doesn’t mean you can’t splurge a little. Make a batch to share with your friends and family.

Preparation

Combine ingredients in a large bowl.

Chill dough in fridge for 2 hours.

Preheat oven 350 degrees. Roll out dough and cut into gingerbread men with a cookie cutter. Place on non-stick baking sheet and cook for 10-12 minutes.

✴ 1/2 cup non-hydrogenated margarine (softened)- We like Earth Balance.✴ 1/2 cup vegan cream cheese , softened✴ 3 cups Powdered Stevia or organic confectioners' sugar, sifted✴ 2 tbs stevia extract✴ 1 tsp. vanilla extract Mix cream cheese and margarine.  

Then add sugar and vanilla. Refrigerate. 

TIU Frosting

Sprinkle with powdered Stevia or TIU Frosting!!!

Katrina’s Favorite!

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Ingredients

✴ Whole Wheat Organic Mini Pretzels✴ Dark Cooking Chocolate✴ Holiday Sprinkles

Preparation

On  medium low heat, slowly melt the dark chocolate until creamy. Lay pretzels out on a sheet of foil. Using a spoon, drizzle the chocolate over the pretzels.  Sprinkle with festive Holiday sprinkles. If you want a more even coating you can dip the pretzels into the melted Dark Chocolate and place them on the foil sheet to dry :)

Ingredients

✴ Organic Dark Cooking Chocolate✴ No Sugar Added Coconut flakes✴ Candycanes

Preparation

On low heat, slowly melt dark chocolate until a smooth liquid consistency is reached. Careful!!!Chocolate burns easily, so keep that heat on low and keep stirring constantly.  Place wax paper or foil over a cookie sheet.  Pour in melted chocolate.

Sprinkle with coconut then crush the candy cane into small pieces and sprinkle over still warm chocolate. You may press lightly with fingertips to make sure all toppings are in the chocolate. Place in fridge until fully hardened. Remove and break up into small pieces for serving.

Prancer's Pretzels

Peppermint BarkKarena’s Favorite!

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These little cookies are super easy to whip up, contain no flour and taste amazing - almond butter and espresso make for a fabulous combo! The cookies are meant to be stored and eaten straight from the freezer. You don't necessarily HAVE to freeze them, however I've found they can be a little fragile and crumble easily when at room temperature. In addition, they taste really good straight from the freezer! This recipe is great for those that are avoiding gluten. Just make sure your vanilla is gluten free. They can also be made vegan quite easily by using chia seeds or flaxseeds as an egg replacement.

Preheat oven to 375° degrees. Line your cookie sheet with parchment paper.

Mix all ingredients together by hand until well blended. Shape dough into small balls. Use the back of a fork to press balls lightly, both vertically and horizontally to make the traditional peanut butter cookie crisscross pattern.Bake for 10-12 minutes. Allow to cool on pan for at least 10-20 minutes. Gently remove cookies from cookie sheet with a spatula, place them on a plate or serving tray (not on top of one another) and put the tray in the freezer for a few hours so the cookies can harden up a bit.

Once they've hardened up, you can take them out and place them in a sealed container or freezer bags. At this point it's okay to put them on top of one another. Store the container or freezer bags full of cookies in the freezer.

Brew Coffee and heat Almond Milk in a small sauce pan. Slowly Pour Almond Milk into the coffee followed by the cocoa and mint extract. Add a little stevia if you like it sweeter :)

You can sprinkle with cinnamon before serving!

Almond Butter Espresso Freezer Cookiesfrom Brittany Mullins

✴ 1 cup creamy almond butter✴ 3/4 cup stevia or raw organic sugar✴ 1 Tbs. ground espresso✴ 1 tsp. baking soda✴ 1/2 tsp. vanilla✴ 1 egg

Ingredients

Preparation

Tone It Up Peppermint Mocha Latte ✴ 1 cup Coffee✴ 1 cup Unsweetened Vanilla Almond Milk ✴ 1 tsp Organic Cocoa Powder ✴ 1 tsp Peppermint Extract✴ 1 Packet Stevia✴ Cinnamon to taste

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Preparation

1. Preheat oven to 325 degrees F (165 degrees C).2. Score ham in a diamond pattern and place in a large oven

safe dish lined with foil. Stud with the whole cloves around the diamond pattern!

3. On the stove, heat up glaze ingredients on medium heat. continue mixing glaze every 5 minutes for 15 minutes.

4. Brush glaze over ham and bake for one hour and 15 minutes (depending on size of the ham).

5. Baste ham every 15 minutes with the honey glaze.6. At last... during the last 4 to 5 minutes of, turn oven on

broil and remove foil to caramelize the glaze!  Remove from oven, and let sit with foil for 15 minutes. Remember... ham continues to cook after being removed from oven. Top with any extra glaze and serve. At this point, it smells so good and fills your home with the aroma!

Our Christmas Feast Menu!

Ingredients

✴ 1 (5 pound) Ham✴ 1 Cup Organic Honey✴ 1/2 Cup Organic Brown Sugar✴ 1/4 Cup Red Cooking Wine✴ 1/4 Cup Olive Oil✴ Pinch of Cinnamon✴ Pinch of Allspice✴ 1/4 Cup Whole Cloves✴ 1 Lemon, squeezed

Honey Glazed #m

These are our favorite traditional family recipes for Christmas dinner.

What are your favorite holiday recipes? Share them with the whole Tone It Up Family on Facebook or in the Online Community!

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Preparation

1. Preheat oven to 375 degrees.2. Boil Sweet Potatoes in pot until tender3. Drain Potatoes and place in bowl4. Mash potatoes with half of the ingredients5. Scrape potatoes into an oven safe casserole dish6. Spread remainder of ingredients mixed with chopped pecans on top.7. Bake for 25 minutes or until golden.

Ingredients

✴ About 5 large Sweet Potatoes, diced✴ 5 egg whites (optional for texture)✴ 4 Tbs. Olive Oil✴ 1/4 Cup Organic Maple Syrup✴ 2 tsp. Cinnamon✴ 1 tsp. Fresh Ginger, grated✴ 2 tsp Sea Salt✴ 1/2 Cup Chopped Pecans

For a BIG family :) You can cut in half.

Sw$t Po%to C&serole

Ingredients

✴ 2 Cups Mixed Greens or Baby Spinach✴ 1 Red Bell Pepper, thinly sliced✴ Thinly sliced parmesan cheese (optional)✴ 3 Tbs. Diced Red Onion✴ 1/4 cup walnuts✴ Serve with Olive Oil and Balsamic Vinegar✴ Fresh Red Raspberries

Preparation

Toss mixed greens with peppers, walnuts, onion and raspberry. Top with parmesan and drizzle with olive oil and balsamic vinegar and serve!

Sa'a's Salad

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Ingredients

✴ Fresh Cut Green Beans (1 pound)✴ 1 Tbs. honey✴ 2 Tbs. olive oil✴ 1 Tbs. balsamic vinegar✴ 1 Tbs. fresh lemon squeeze✴ Pinch Sea Salt ✴ 1/4 cup onions, thinly sliced✴ 2 Tbs. toasted sesame seeds

Ingredients

✴ 3 cups Organic Carrots, peeled and cut✴ 3 Tbs. Olive Oil✴ 3 Tbs. Water✴ 2 Tbs. Organic Brown Sugar✴ 2 Tbs. honey✴ 1 tsp. Sea Salt✴ 1/2 tsp. cinnamon✴ Pinch nutmeg✴ Fresh minced chives✴ Fresh Parsely, as garnish

Preparation

1. Warm oil and all ingredients in skillet for about 1 minute.

2. Add carrots on low to medium heat for about 15 minutes covered!

3. Carrots come out firm and tender... not 'mushy' :) (you can also steam veggies and cook in skillet with glaze for 5 minutes)

Glazed Ca(ots

Preparation

1. Stream Green Beans for 10 minutes (firm, not 'mushy')

2. Warm all ingredients in skillet for about a minute. Place green beans in skillet and saute for 5 minutes or less.

3. Sprinkle with toasted sesame seeds and serve.

Grinch's Gr$n Beans

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No-Bake Cookies!!!

Traditional no bake cookies use instant oats, 1 stick of butter and 2 cups of white sugar. I’ve made them much healthier by subbing a banana for the butter, using fiber rich old-fashioned oats and only a ½ cup organic sugar. They’re dairy-free, vegan and can easily be made gluten-free by making sure the oats and vanilla you use don’t contain gluten.

Makes approx. 20 cookies :)

Ingredients

✴ 3 cups old fashioned oats✴ 1 ripe banana, mashed well✴ ½ cup stevia✴ ½ cup unsweetened vanilla almond milk✴ ½ cup natural almond/peanut butter✴ ¼ cup cocoa powder✴ 1 teaspoon vanilla

Preparation

1. Place all ingredients except the oats in a small saucepan on medium heat – stirring often so it doesn’t burn or stick to the bottom of the pan.

2. Heat the mixture to a boil for 1 minute (or until almond butter and sugar have completely melted), remove from heat and let the mixture cool for 1 minute.

3. Place oats in a bowl, pour the heated mixture over the oats and stir well to combine.

4. Drop batter onto a waxed paper lined plate or tray (a Tbs. for each cookie!) and cool to room temperature. Place the tray of cookies in the fridge to let the cookies set for about an hour or so. Once they have set, you can put them in a sealed container and store them in the fridge.

Eating Bird FoodSeasonal Recipes From Brittany Mullins of

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Cinnamon Oatmeal Cookie Smoothie!

Need a healthy treat during the holidays?

Try this smoothie for Meal 1 or Meal 4.

You’ll think you’re having dessert :)Ingredients

✴ ½ frozen banana ✴ ¾ cup unsweetened vanilla almond milk✴ 3 Tablespoons old fashioned oats✴ 1 scoop vanilla brown rice protein powder✴ ½ teaspoon cinnamon✴ ½ teaspoon vanilla ✴ ¼ teaspoon ground ginger✴ ¼ teaspoon nutmeg

Note: Peel bananas before you freeze them ;)

Preparation

1. Place all ingredients in a high-powered blender and blend until smooth. If the smoothie is too thick, add a little more almond milk.

2. Pour into a glass or bowl (depending on whether you want to use a spoon or straw) and top with 1 Tablespoon of dried fruit, nuts or other topping.

Cinnamon Raisin Protein OatmealIngredients

✴ 1/3 cup old fashioned oats✴ 1/3 cup water✴ 1/3 cup unsweetened vanilla almond milk✴ 1/2 banana, sliced✴ 2 sprinkles of cinnamon✴ 1 Tablespoon raisins ✴ ½ scoop vanilla brown rice protein powder

Preparation

Add all ingredients in to a medium saucepan and cook on medium heat for about 5 minutes, stirring frequently. Turn off the stove and stir in your protein powder. Feel free to add a little more almond milk if the oats are a little too thick.

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Mediterranean Orzo Salad

This pasta salad is a great side dish for a holiday dinner because it’s the colors of Christmas! It’s also great because it can be prepped ahead of time and served at room temperature. It’s made with whole wheat orzo and has protein from the white beans as well as plenty lots of veggies!

Ingredients

✴ 1 cup whole wheat orzo pasta✴ 4 oz. fresh baby spinach✴ 1/3 cup sun-dried tomatoes, chopped✴ 1 cup cucumber, diced✴ 9-10 Kalamata olives, pitted and chopped✴ 1/2 cup Cannellini beans or other white bean✴ 3/4 teaspoon dried oregano✴ sea salt and black pepper✴ 1/2 cup crumbled feta cheese

Preparation

1. Bring a saucepan of water to a boil over high heat. Add orzo and cook according to the package directions until just tender, about 8-10 minutes. Drain, and rinse under cold water until the pasta cools to room temp. Drain well and transfer to a large bowl.

2. Add the spinach, tomatoes, cucumber, olives, beans and oregano to the orzo and toss to combine.3. Add half of the balsamic dressing and toss again. Taste it and add more dressing if needed.4. Season with sea salt and black pepper.5. Serve at room temperature, sprinkled with feta.

A perfect side dish for your holiday dinner!

Balsamic Dressing

✴ 1/4 cup balsamic vinegar✴ 2 Tablespoons olive oil✴ 1 Tablespoon maple syrup✴ 1 teaspoon dijon mustard✴ 1 clove garlic✴ 1/2 teaspoon sea salt

Use a blender, hand blender or whisk to combine all ingredients.

You can prep this salad the day before and keep it chilled, covered in the refrigerator.

For the best flavor, let the chilled salad come to room temperature before serving.

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Chia Pudding with Rolled Oats

Ingredients

✴ ¼ cup whole chia seeds✴ ¾ cup unsweetened vanilla almond milk✴ ½ scoop vanilla brown rice protein powder ✴ 1 Tablespoon old fashioned oats✴ ½ teaspoon cinnamon✴ ½ teaspoon vanilla extract✴ 3 to 4 drops of liquid stevia, if needed✴ ½ banana, sliced✴ 1/8 cup blueberries

Preparation

In a bowl, mix together all ingredients except the banana and blueberries. You’ll need to stir quite a bit because the protein powder clumps and resists dissolving into the milk. Once everything is well combined, let the mixture sit on the counter or in the fridge for 8-10 minutes. This process will allow the chia seeds to “gel” up. Stir in the banana, top with blueberries and enjoy!

Chia Pets are often sold around Christmas time, but as it turns out the seeds that grow chia pets are really good for you!

The flavor of chia seeds is very mild and almost non-existent. When they are combined with liquid they start to form a gel like consistency, similar to ground flaxseeds. They might be small, but they are packed with essential nutrients :)

Start your day off right with a bowl of chia pudding for Meal 1!

Omega 3 Fatty Acids

Omega 3 and Omega 6 fatty acids are essential fatty acids. You need to get these from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin.

Plant-based protein

Protein is an essential macro-nutrient needed for many functions in the body, including muscle building.

Antioxidants

Antioxidants help rid our body of free radicals, which have been linked to cancer and heart disease.

Fiber

Helps with weight loss by keeping you feeling full, prevents constipation and enhances regularity.

Magnesium and Potassium

Two essential minerals needed for good health.

Benefits of CHIA:

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One of my favorite dishes from the Whole Foods salad bar is their garlicky kale. I decided to make my own homemade version so I wouldn’t have to go to Whole Foods every time I was craving it. Make this green salad as a healthy side for your holiday dinner.

Nutritional yeast flakes are a great way to add a cheesy flavor to vegan dishes, plus they’re packed with protein, B12 and other vitamins. The flakes are found at health food stores – either in the bulk section or in the supplements section, under the powdered smoothie mixes, not in the baking yeast section!

✴ 1 bunch raw kale, washed, de-stemmed and dried✴ 2 Tbs. tahini✴ 2 Tbs. apple cider vinegar (or water)✴ 2 Tbs. lemon juice✴ 2 Tbs. Liquid Amino’s or soy sauce (low sodium)✴ 4 Tbs. nutritional yeast flakes✴ 2 teaspoons minced garlic (2-3 cloves of garlic)✴ Sesame seeds, to taste as garish (optional)

1. Break or cut kale into bite size pieces and place in a large bowl.

2. Blend tahini, vinegar, lemon juice, aminos, nutritional yeast and garlic in a blender or food processor to make the dressing.

3. Pour dressing over kale and massage into the kale with your hands until all pieces of kale are coated.

4. Let the salad sit in the fridge for an hour or so to marinate. You can skip this step if you need to eat right away, but allowing some time to marinate will wilt the kale a bit and make it a little more palatable – particularly for those who are skeptical of eating kale raw.

5. Sprinkle on some sesame seeds before serving if desired.

Garlicky Kale Salad

Not only is Kale good for you, but it grows well into the colder months making it readily available for your holiday dinner!

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Cocktail Menu

Honey-Pear Ma)ini✴ 1oz. Honey ✴ 1oz. Vodka✴ Juice of 1 Pear✴ 2 oz. Lemon Seltzer

Shake the Vodka & Honey and add ice after 20 seconds of mixing, continue to shake for 10-15 seconds. Add Seltzer to taste. For a smooth blended drink, peel and puree the pear and add in a little more seltzer, a Tbs. of lemon juice until the desired consistency is reached. Serve chilled.

Gingerbread Champagne Cock%il

A*le Ta)-ini✴ 2oz Rum✴ 2oz Apple Brandy✴ 1oz Polar Granny Apple Seltzer✴ Garnish Glass with Brown Sugar (just a little bit!)

Shake Rum & Brandy until mixed, pour into Martini Glass & add in Seltzer.

Be sure to drink plenty of water if you are having cocktails!

✴ 6 oz. Dry champagne✴ 1/2 oz Torani Gingerbread Syrup✴ 1/2 tsp. Cinnamon & Stevia mix✴ Orange Slice

Wet edge of Champagne Glass with Fresh Orange, Garnish with Stevia/Cinnamon

Pour syrup into Champagne Glass, fill with champagne.

Non-Alcohol: Leave out vodka and make the blended version :)

Non-Alcohol: Replace rum and brandy with all-natural apple cider and stir in a pinch of cinnamon!

Non-Alcohol: Use Sparkling Cider or White Grape juice in place of the champagne.

As always, please drink responsibly. Moderation is key and drinking plenty of water with your cocktails will always make for a better experience. If you are not of legal drinking age, please use the Non-Alcohol versions that we have included for every recipe! Some of these taste even better than the original :)

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Mi+letœ Ma)ini✴ 1 oz Vodka✴ 1/2 oz Orange Liqueur✴ 3 oz Pomegranate Juice✴ Mint Leaves✴ Frozen Raspberries

Candy Cane Cocktail✴ Vodka ✴ Soda Water✴ Splash of Peppermint extract✴ Mini Peppermint Candy Cane

Combine ingredients in a cocktail glass and garnish with mini candy cane.

So,er E- Nog✴ 1/2 cup egg substitute ✴ 2 cups Vanilla Almond Milk,✴ 1/2 cup fat free soy creamer,✴ 2 Tbs. sugar substitute (we use Stevia)✴ 1 tsp Vanilla, Nutmeg, Cinnamon✴ Pumpkin Spice✴ 1 oz. rum, brandy, or bourbon

Pour all ingredients into a container and mix until thickened.  

Refrigerate for at least 1 hour.

Non-Alcohol: Replace vodka and orange liqueur with 1 oz. of soda water (or mint flavored water!) and a splash of orange juice.

Combine vodka, orange liqueur, pomegranate juice, and ice into shaker.  Shake for 15 seconds.  Strain into martini glass.  Top with a few mint leaves and throw in frozen raspberries.

Non-Alcohol: In place of vodka use mint flavored water (we LOVE metro mint) or a little more peppermint extract. Use Pellegrino or Perrier!

Non-Alcohol: Just leave out the liquor and you’re good to go!

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HOLIDAY COCKTAILS by Sarah Dussault of:

Use Your NogginWhile I have never been one to drink eggnog, I find it neccesary to include on a list of drinks during the holidays. A cup of eggnog with a shot of liquor will roughly cost you 440 calories! Lucky for us, So Delicious recently came out with a coconut milk version aptly named, “Nog.” Of course it does not taste exactly like the real thing but it does have roughly half the calories of regular eggnog. Add a shot of rum and your total comes to 280 calories. While yes, this is still very high for one cocktail, it’s a wiser and dairy free alternative.

Combine and stir ingredients with ice. Strain into a glass and sprinkle nutmeg on top of each serving. Non-Alcohol: Enjoy So Declicious, Silk or other light brand Nog with a pinch of Cinnamon & Nutmeg!

The Naughty Minty-Chocolatini

I love the taste of peppermint and chocolate. The Starbucks skinny peppermint mocha is one of my favorite treats of the Holiday season. This year, Zico introduced a chocolate flavored coconut water that amazingly tastes like real chocolate milk. I kid you not. It’s the perfect healthy swap in your chocolate holiday cocktails:

✴ 1 oz Chocolate Zico Coconut Water✴ 1 oz Vanilla Flavored Vodka✴ .5 oz Peppermint Schnapps✴ Stevia to taste (agave or sugar may be substituted)

Add all ingredients in a martini shaker. Blend well. Pour into a martini glass. Optional: Add a little stevia for a sweeter beverage. Garnish with a mini candy cane. Non-Alcohol: Chocolate Zico with a dash of Mint Extract!

The Merry Mojito

The mojito is one of my favorite beverages. While it’s mostly enjoyed in warmer climates, the minty leaves make is perfect for serving at a holiday party. It’s also fairly easy to make low calorie.

✴ 8 oz So Delicious Nog✴ 1.5 oz Light Rum

✴ 1.5 oz Clear Rum✴ 4 oz Soda Water✴ 10 Mint leaves✴ 2 tbsp Cranberry Juice✴ 1 cup of ice✴ ½ packet of Stevia (Alternative: 2 tbsp of Sugar

or 1 tbsp of Agave nectar)✴ Optional Whole Fresh or Frozen Cranberries

Place mint leaves in a tall glass. Use a muddler to crush the mint and release the oils. Add the stevia or sugar and muddle again. Next, add in the cranberry juice and muddle a little more. Add in the ice. Pour rum over the ice, and then lastly the soda water. Stir and taste. Add more stevia if you like. Garnish with a few whole cranberries. Non-Alcohol: Just leave out the rum!

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The Year Ahead

Making This Year’s Resolution Count!

We have all made New Year's Resolutions before... and why not? The start of a new year is a perfect time to evaluate your life and yourself and try to change the things we aren't happy with. Actually following through with the challenge of keeping your resolution can be tough though. What starts as a great idea for self improvement is often cast aside or completely forgotten by the end of the month.

Whether you are trying to tone up or kick that bad habit with this year's resolution; choosing the right goal, planning and follow through are all crucial to your success. If you've decided that this is the year that you are really going to stick to it and accomplish your goals we've got ten simple tips that are sure to help you along the way.

Make a Plan!

Deciding what you really want to change is half the battle. Take time to carefully consider what it is that you really want and make that your resolution. Don't go with the first idea that pops into your head and make it your resolution as is. Try to single out a goal that will really make your life better and come up with a resolution that presents a real solution to the problem. General resolutions are much harder to keep than specific ones. If your resolution is "Eat Better" that's okay, but you will need to make a lot of specific goals for yourself if you want to make it happen.

We're not saying you can't dream big, but if you pick a goal that is unattainable or unrealistic you are more likely to become discouraged and not gain any benefit at all. If you dare to be ambitious and your goal is a little bit of a long shot make sure you break it up into smaller goals so you are aware of your progress before you reach the destination.

Deciding you want to make a positive change in your life is a great thing... and an important first step. If you leave it as just a decision though, that's all it will be; an idea of how things could be better. To make your resolution a reality, you need a plan. When we decided we wanted to really step it up and get into great shape we came up with our Fat Burning System. You need to create a plan that will help you achieve your goals too. What are you going to do everyday to make it happen? Break your end goal down into smaller, weekly goals so you always feel like you’re working towards something immediate. Make a calendar with something to do everyday that will get you closer to your desired result.

Is it Possible?

Choose the Right Resolution 1.

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Another major reason people don't stick to their resolutions is that they don't make them a priority. Having a plan is great (and necessary), but don't let it get in the way of your overall success. For example, If you are trying to get into better shape and your plan involves going to the gym everyday don't lose site of your goal because you don't have time one day to get there... take the stairs, do some yoga at lunch or lift some weights before bed. If you can't do as much as you'd planned towards your resolution on any given day don't write the day off altogether. Something is always better than nothing and every little bit helps.

Start off everyday by thinking about your resolution and what you are going to do that day to achieve it. What might come up during the day's events that could get in the way? What will you do to avoid temptation?

Except for the occasional unexpected event, you should be able to have a pretty clear idea of what the day has in store, what your schedule will be like and where you are likely to face challenges to sticking to your resolution. If you think about these challenges before hand and already have a plan worked out to avoid them you are much more likely to be successful... don't get caught off guard :) End each day by thinking about the resolution and how you worked towards it. Where did you slip up and how can you do better?

Knowing that you are getting closer to your goals is one of the best ways to stay motivated to achieve it. Start a journal the day you make your resolution. Write down your goal on the very first page and lay out your plan. Everyday make an entry. Start by restating the goal to focus your thoughts and remind you of what this is all for. Next write down any and all information about things that happened throughout the day that are relevant to your resolution. Don't avoid writing down mistakes that you have made. It's just as important, if not more so to note the slip-ups so you are aware of them and can work on avoiding them. It's also a good way to keep yourself in check... it's easy to get discouraged when feel like you've been doing well but aren't achieving the success you'd like to be. It can be very beneficial to be able to look back at your week in writing and see that although you've made some progress there is still room for improvement. If you keep an honest, accurate record it’s more likely that you'll focus on the trouble spots and keep at it and less likely that you'll feel your efforts have been in vain.

Sticking to a resolution can be hard enough... don't put yourself through it alone. Whether it's taking classes, joining a support group or just letting your family and friends know about your resolution and asking them to help you stay on track, having others to talk to about your challenges can be comforting and a huge influence on helping you stick it out. People can be more supportive than you'd ever imagine if you just let them know you could use some encouragement. Social networking sites make it easier than ever to connect with people too. Find an existing group that coincides with your resolution or start your own! Daily encouragement can be right in the palm of your hand.

Do It Daily 4.

Stay Focused & Expect Temptation5.

Take Note6.

Get Social!7.

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Best Wishes!

Your Trainers,

xoxo Karena & K!rina

One of the best ways to stay motivated is to reward yourself when you've made progress. Make sure your rewards don't trigger a relapse though! If you're goal is to get into better shape don't congratulate yourself with a junk food binge. Instead, buy yourself a new dress to show off all that hard work!

Many people don't succeed at keeping their resolutions because they're too quick to accept failure. If you fall off the path for a day... or the weekend... don't let it ruin your drive. Write it off and get back on track as soon as possible. Use the slip up as new motivation and try to figure out how it happened so you can avoid it next time.

Get inspired! Make a vision board full of inspirational words and phrases and put it somewhere you will be able to see it everyday. Find quotes that are related to your resolution and read through them when you get discouraged. Find people or stories of people who have gone through the same challenge and succeeded. Books and movies can be inspirational too, even if they don't directly relate to your challenge. Hearing about someone overcoming a large obstacle can make your resolution seem more manageable.

Seek Motivation8.

If you slip up don't give up!9.

Positive Rewards10.

Whatever you want to make happen in your life this year remember... You CAN do it!

With careful planning and consideration, daily action and a group of positive people to talk to and rely on when things get tough, this can be your year to make a big change in your life. One final tip... because we know you'll succeed, once you have achieved your goal ~ Don't Stop! Make your change a permanent one so you can move on to something even more exciting next year!

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