Your SUMMER CHALLENGE FITNESS SCHEDULE for WEEK 6 is HERE! 

Can you believe we are already in our final week of the Summer Challenge? I'm going to miss our workouts but don't worry, there is more fun planned for after the challenge. 

*Print the schedule below and hang it where you will see it most*

Here's the deal. I don't want you to feel like you have to workout every day but I do want you to want to move every day. Some days it will be as simple as a quick run up and down the road. What really matters is that you just move your fabulous body every day and start taking advantage of the beautiful machine you were given! Capiche?

Remember that this might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and of course have fun with it! If you fall off track don’t beat yourself up. Just come over to the Facebook page for extra support and hop right back on the horse :)

 

YOUR WEEKLY FITNESS SCHEDULE

(Printable version below) 

Postable Quote of the Week:

"The most important weight loss muscle is the brain. Change the mind, change the body."

MONDAY

|| AM Arms – Summer Challenge A-List Arms Workout video

|| PM Sprints - 20 minutes (5 minute running warm up, go a little further each sprint away from your house & a little shorter on your way home) || Practice Goal. This is your last week! You can do it!   

TUESDAY || Summer Challenge Summer Skinny Workout: Video Below || Practice Goal. This is your last week! You can do it!   

WEDNESDAY || AM Cardio - 20 minutes (Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster)  || Practice Goal. This is your last week! You can do it!   

THURSDAY || Morning Yoga – See what happens when you do a mind clutter clearing yoga video on YouTube before work! || Summer Challenge Bikini Booty Workout Video || Practice Goal. This is your last week! You can do it!

I love to seeing your check-ins HERE on Facebook. Post after your workouts for extra accountability! 

Keep going strong! You can make the impossible possible. You have everything inside of you that you need to do it! I can't wait to hear from you at the end of this week! Make this your best week yet!

 

<3 Steph

Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..."  SC Fitness Schedule 8513.pdf

It's HERE!

A full body workout you can do to feel confident, toned, and ready to take on the world! Did I mention it will get your abs in amazing shape too? Follow along with this NEW Summer Challenge Summer Slim workout!

 

Do 3 rounds of this workout for noticeable results!

 This is your last week of the Summer Challenge. Will you reach your goal? It's time for the last burst of energy and drive that I know you have in you! 

 

Stick with me through the end and make sure you are checking in on the Facebook page or on Instagram using the hashtag #TFFSummerChallenge once you're done this workout!

 

Cool down with this week's SUMMER CHALLENGE recipe! We're making Island Kiss Popsicles! They are great way to beat the heat and live up these sunny summer days!   

       

 

Island Kiss Popsicles

 

Ingredients:

• 1 Cup Harmless Harvest raw coconut water
• 2 Bananas
• 1 Date (remove the pit)
• 2 Kiwis, sliced thin
• ¾ Cup pineapple, sliced thin

Directions:

• Blender time! Mix the coconut water, bananas and dates together on high speed.
• Get your chop on while you blend. Slice the kiwi and pineapple.
• Put pineapple and kiwi slices into popsicle makers. Top with coconut water mixture.
• Freeze until solid.

Throw on your bikini and sunglasses, grab your Island Kiss Pops and stay cool while you soak up the sun with friends <3  

Leave me a comment if you like these! Do you have any other unhealthy recipes that you want to see made healthier? I love hearing from you!

 

<3 Steph

 ______________________________________________________________________________________

Are you in for the Summer Challenge Training Series?

If you haven't already signed up - what are you waiting for? Women who get results start RIGHT NOW. When you sign up, you'll receive workouts, recipes, schedules, and motivation. The best part is, it's FREE :)

Enter Your Name & Email to Join the FREE Summer Challenge

Once you sign up, you'll receive Recipes, Workouts and loads of Motivation ;)

______________________________________________________________________________________

Your SUMMER CHALLENGE FITNESS SCHEDULE for WEEK 5 is HERE! 

You made it to WEEK 5! Are you having fun yet?? You should be! Getting one step closer to your goals every day is FUN.

 

Life is all about FUN. If your daily life feels like a chore to you it's time to make some changes!

 

Remember that you can achieve ANYTHING you set your mind to! Don't ever tell yourself "I can't". Those words are like verbal poison...think of them as curse words. Say those two words and get ready for MAJOR repercussions from your coach! Start working "I Can" into your repertoire more often! 

*Print this schedule and hang it where you will see it most*

Heres the deal. I don't want you to feel like you have to work out every day but I do want you to WANT to move every day. Some days it will be as simple as a quick run up and down the road. What really matters here is that you just move your fabulous body every day and start taking advantage of the beautiful machine you were given! Capiche?

Remember that this schedule might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and of course have fun with it! If you fall off track don’t beat yourself up. Just come over to the Facebook page for extra support and hop right back on the horse :)

 

YOUR WEEKLY FITNESS SCHEDULE

(Printable version below) 

Postable Quote of the Week:

"If it's not fun...you're not doing it right"

MONDAY || AM Abs – Summer Challenge Toned Tummy Ab Workout video: http://youtu.be/SS6lp3y6hVw?list=PLUxe3sLuCrgPZ59CR0_zEu7TQ01TLB7cL || PM Cardio - 20 minutes (Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Practice Goal. Take one more step forward towards your Challenge Goal.   

TUESDAY || Summer Challenge A-List Arm Workout : Follow along with the video below. || Practice Goal. Take one more step forward towards your Challenge Goal.   

WEDNESDAY || AM Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for 1^st half then decrease for the 2^nd half) || Summer Challenge Slip Into Your Skinny Jeans Thigh Workout video: http://youtu.be/jMwlqQiT5LM?list=PLUxe3sLuCrgPZ59CR0_zEu7TQ01TLB7cL || Practice Goal. Take one more step forward towards your Challenge Goal.   

THURSDAY || Morning Yoga – See what happens when you do a "mind clutter clearing" yoga video on YouTube before work.   || Practice Goal. Take one more step forward towards your Challenge Goal.   

FRIDAY || AMCardio - 20 minutes (Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Summer Challenge Bikini Booty Workout Video: http://youtu.be/c44jB0WVFd8?list=PLUxe3sLuCrgPZ59CR0_zEu7TQ01TLB7cL || Practice Goal. Take one more step forward towards your Challenge Goal.  

SATURDAY || Have fun!  Do something outside with friends! Try any of these: hike, swim, surf, organize a group run, or even try a new workout class. Check-in on the Facebook page and let me know what you chose for you Saturday workout! || Practice Goal. Take one more step forward towards your Challenge Goal.  

SUNDAY || Sunday Sprints – Make sure you get in 20 minutes of sprinting first thing no matter where you are! After that you can relax all day! || Practice Goal. Take one more step forward towards your Challenge Goal.

 Check in with me HERE on Facebook and tag your photos on Instagram with #TFFSummerChallenge each time you complete a workout! Keep going strong! 

Can you believe we only have 2 weeks to go? YIKES! Time to kick our Summer Challenge goal practice into high gear!! You can do it! I believe in you so much and I can't wait to see what you can achieve!  

<3 Steph

Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..."  SC Fitness Schedule 72913.pdf

Here's your week 5 SUMMER CHALLENGE recipe! Today I'm taking an old favorite that is LOADED with sugar and making a healthier version. Sugar wreaks havoc on our immune system and hinders weight loss. The more we can substitute healthier options, the better off we will be. Luckily, there are a TON of tasty alternatives!! Here's your Strawberry Jam or what I like to call my Sweet Summer Strawberry Jam! 

Sweet Summer Strawberry Jam

Ingredients:

• 1 tbsp chia seeds


• 1 tbsp water

• 1 tbsp 100% pure grade A maple syrup (optional)

• 5 large strawberries

• Glass jelly jar

  Directions:

• Muddle or mash strawberries with a fork in glass jar.
• Add other ingredients
• Stir together with fork

• Let set in the fridge for a a half hour

• Try it on 3 ingredient pancakes, as a topping on healthy desserts or my favorite way...between 2 rice cakes and almond butter!! MMM MMM MMM! <3

Leave me a comment below and let me know what other unhealthy meals, dishes, or desserts you would like to see me make healthy! 

 ______________________________________________________________________________________

Are you in for the Summer Challenge Training Series?

If you haven't already signed up - what are you waiting for? Women who get results start RIGHT NOW. When you sign up, you'll receive workouts, recipes, schedules, and motivation. The best part is, it's FREE :)

Enter Your Name & Email to Join the FREE Summer Challenge

Once you sign up, you'll receive Recipes, Workouts and loads of Motivation ;)

______________________________________________________________________________________

Your *TRAVEL EDITION* SUMMER CHALLENGE FITNESS SCHEDULE for WEEK 4 is HERE! 

Have you ever struggled to work out and eat right when you're on vacation? I know it can be tough! That's why this week is the TRAVEL EDITION of the Summer Challenge. Here is a fitness schedule to keep you on track and accountable all week long FEATURING the *TRAVEL EDITION* Vacation workout!

*Print this schedule and hang it where you will see it most*

Here's the deal, I don't want you to feel like you have to workout every day but I do want you to want to move every day. Some days it will be as simple as a quick run up and down the road. What really matters here is that you just move your fabulous body every day and start taking advantage of the beautiful machine you were given! 

Remember that this might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and have fun with it! If you fall off track don’t beat yourself up. Just come over to the Facebook page for extra support and hop right back on the horse :)

YOUR WEEKLY FITNESS SCHEDULE

(Printable version below) 

Postable Quote of the Week:

No one is in charge of your happiness except for you.

  MONDAY || AM Cardio - 20 minutes (Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Practice Goal. Take one more step forward towards your Challenge Goal.     

TUESDAY || Summer Challenge *Travel Edition* Vacation Workout  (Video Below) || Practice Goal. Take one more step forward towards your Challenge Goal.  

WEDNESDAY || AM Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for 1^st half then decrease for the 2^nd half) || Quick Abs – 3x’s (10 Bicycle Crunches (each side), 10 reverse crunches, 40 second plank, 10 V-sits) || Practice Goal. Take one more step forward towards your Challenge Goal.    

THURSDAY || Calming Routine – Get your stretch on! Try out a yoga, guided meditation or stretching video on YouTube today.  || Practice Goal. Take one more step forward towards your Challenge Goal.   

FRIDAY || AMCardio - 20 minutes (Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Summer Challenge Bikini Booty Workout Video => http://youtu.be/c44jB0WVFd8?list=PLUxe3sLuCrgPZ59CR0_zEu7TQ01TLB7cL || Practice Goal. Take one more step forward towards your Challenge Goal.   

SATURDAY || Saturday Sprints - 20 minutes! ||Practice Goal. Take one more step forward towards your Challenge Goal.   

SUNDAY  || Have fun!  Do something outside with friends! Try any of these: hike, swim, surf, organize a group run, or even try a new workout class. || Practice Goal. Take one more step forward towards your Challenge Goal. 

 

One of the best tools for success is accountability and I'm here as your coach to keep you on track. I want to make sure you are checking in HERE on Facebook and tagging your recipe photos on Instagram with #TFFSummerChallenge or #TFFworkout each time you complete a workout! 

TWO WEEKS TO GO!! MORE FITNESS AND FUN COMING THIS WEEK! 

 

Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..."  SC Fitness Schedule 72213.pdf

It's week 4 and this is your follow along Summer Challenge *Travel Edition* Vacation workout!

 

This is the SUMMER Challenge which means that you're going to be on vacay at some point and I want you to stay on track when you do! Here's a quick workout you can do at the beach! No weights necessary! It's also a great workout to do in your living room if you're keeping it local this Summer!

 

Remember to shoot for 3 rounds for max results! :)

Also - don't forget to check in on the Facebook page or on Instagram #TFFSummerChallenge or #TFFworkout once you're done! I can't wait to see your check in!

Keep going strong! This Challenge is just getting warmed up. Make sure you are recording your progress to send in at the end of the Challenge. 

Guess what??

Week 4 of the Summer Challenge is all about staying healthy and fit while traveling! Here's a super travel ready snack idea! #makehealthyeasy

 

Get your suitcase and your sunglasses ready! We're packing for a super healthy road trip!

 

Road Trip Hummus: Put your favorite home made hummus (click for my favorite recipe here) in an old glass salsa jar and added chopped carrots.

Road Trip Peanut Butter: Before you finish off your peanut butter, leave the last of it in the jar and top with chopped celery.  This recipe also works really well with green apples and almond butter too. There are so many fun snack combos you can try with these jars, the possibilities are ENDLESS!! You can even drizzle some raw honey and cinnamon on top of the apples and almond butter if you're feelin' frisky!

 

Leave me a comment in the section below and let me know what you think!! :). I hope you enjoy it!

<3 Steph

 ______________________________________________________________________________________

Are you in for the Summer Challenge Training Series?

If you haven't already signed up - what are you waiting for? Women who get results start RIGHT NOW. When you sign up, you'll receive workouts, recipes, schedules, and motivation. The best part is, it's FREE :)

Enter Your Name & Email to Join the FREE Summer Challenge

Once you sign up, you'll receive Recipes, Workouts and loads of Motivation ;)

______________________________________________________________________________________

Your SUMMER CHALLENGE TRAINING SERIES FITNESS SCHEDULE for WEEK 3 is HERE!

 

Here it is!! A schedule to keep you on track and accountable all week long! Print this and hang it where you will see it most!

A little love note from me to you...I don't want you to feel like you have to workout every day but I do want you to want to move every day. Some days it will be as simple as a quick run up and down the road. What really matters here is that you just move your fabulous body every day and start taking advantage of the beautiful machine you were given! Capiche?

Remember that this might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and of couuuuurse have fun with it! If you fall off track don’t beat yourself up. Just come over to the Facebook page for extra support and hop right back on the horse :)

YOUR WEEKLY FITNESS SCHEDULE

(Printable version below) 

Postable Quote of the Week:

Don't wait for the conditions to be perfect to begin. Beginning makes the conditions perfect. 

MONDAY || AMCardio - 20 minutes (Choose Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Quick Abs – 3x’s (10 Bicycle Crunches (each side), 10 reverse crunches, 40 second plank, 10 V-sits) || Practice Goal. Take one more step forward towards your Challenge Goal. TUESDAY || Summer Challenge Bikini Booty Routine.  (Video below) || Practice Goal. Take one more step forward towards your Challenge Goal.  WEDNESDAY || Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for the 1^st half then decrease for the 2^nd half) || Practice Goal. Take one more step forward towards your Challenge Goal.  THURSDAY || AMCardio - 20 minutes (Choose Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, or Stairmaster) || Summer Challenge Slip Into Your Skinny Jeans Thigh Workout Video.  http://bit.ly/1a8IPQZ || Practice Goal. Take one more step forward towards your Challenge Goal.   FRIDAY || Calming Routine – Test out a yoga, guided meditation or stretching video on YouTube to calm you & get you rested up for the weekend. || Practice Goal. Take one more step forward towards your Challenge Goal.  SATURDAY || Have fun!  Do something outside with friends – hike, swim, surf, organize a group run, try a new outdoor fitness class. EVEN IF IT RAINS :) || Practice Goal. Take one more step forward towards your Challenge Goal.  SUNDAY || Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for 1^st half then decrease for the 2^nd halF) || Practice Goal. Take one more step forward towards your Challenge Goal. 

Make sure you check in with me every day HERE on Facebook after you complete your workouts and tag your recipe photos on Instagram with #TFFSummerChallenge #TFFworkout! 

GET READY FOR ANOTHER FITNESS VIDEO AND RECIPE COMING THIS WEEK :) 

 

Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..."  SC Fitness Schedule 71513.pdf

Ready for a workout that will tone and tighten the booty?  It's week 3 and this is your follow along NEW Summer Challenge Bikini Booty workout!

 

Shoot for 3 rounds for max results!

 

 

Don't forget to check in on the Facebook page or on Instagram #TFFSummerChallenge once you're done! I can't wait to see your check in!

 

Keep up your dedication and hard work!!

Chocolate chip Peanut Butter Brownies…let me say that again…chocolate chip peanut butter brownies. Drool.

Happy Friday!!

Do you love ooey gooey brownies? So do I! Thats why I went on a mission to make them with healthy ingredients without losing that amazing taste! I love to bring these to parties. They are ALWAYS a huge hit! You may even like them better than regular brownies! 

PEANUT BUTTER BROWNIES

Ingredients:

• 1 cup natural creamy peanut butter (no Jiff here, ahthankyou)
 or almond butter

• 1/2 cup organic local honey


• 1 organic free-range egg

• 1/4 teaspoon sea salt

• 1/2 teaspoon baking soda


• 1/2 cup dark chocolate chips (search for  at least 70% dark chocolate, it’s worth it) or cocao chips

• Dash of cinnamon for fun because everything tastes better with cinnamon! 

Directions:

• Preheat oven to 350F.  Grease a 8″ square pan with coconut oil.
• Mix peanut butter, honey, egg, salt and baking soda in a small bowl. After combined fold in those delicious dark chocolate chips.
• Pour the batter into pan and smooth over the top. 

• Bake for 20-25 minutes, or until the top is golden brown :)

• Cool, cut and serve. Cut them into tiny bite sized squares. These PB brownies are so gooey and delicious that you might find yourself eating the whole pan if you're not careful lol. Not that that’s ever happened to me or anything.... ;)

Do you have a guilty pleasure dessert recipe that you re-mixed with healthy ingredients?  Share it in the comments below! Let’s get baking!  

<3 Steph

______________________________________________________________________________________

Are you in for the Summer Challenge Training Series?

If you haven't already signed up - What are you waiting for? We can come up with excuses all day but women who get results start RIGHT NOW. When you sign up, you'll receive workouts, recipes, schedules, and motivation and the best part is, it's FREE :)

Enter Your Name & Email to Join the FREE Summer Challenge

Once you sign up, you'll receive Recipes, Workouts and loads of Motivation ;)

______________________________________________________________________________________

Your SUMMER CHALLENGE TRAINING SERIES FITNESS SCHEDULE for WEEK 2 is HERE!

 

Here it is!! A schedule to keep you on track and accountable all week long! Print this and hang it where you will see it most! 

 

Have you set your Summer Challenge Goal Yet?? If you haven't, print your Summer Challenge Goal Sheet and get movin ==> HERE.

 

Remember that this might not work every day for you but I encourage you to mix and match these workouts to fit your lifestyle and of couuuuurse have fun with it! If you fall off track don’t beat yourself up. Just come over to the Facebook page for extra support and hop right back on the horse :)

MONDAY || Sprints - 20 minutes  (5 minute running warm up, increase every sprint distance for 1^st half then decrease for the 2^nd half) || Practice Goal. Take one more step forward towards your Challenge Goal.

 

TUESDAY || Summer Challenge Slip Into Your Skinny Jeans Leg Workout (video below).   || Practice Goal. Take one more step forward towards your Challenge Goal.

 

WEDNESDAY || Cardio - 30 minutes (Choose from Running, Swimming, Bike Ride, Spin Class, Zumba, Kickbox Cardio, Elliptical, Stairmaster) || Practice Goal. Take one more step forward towards your Challenge Goal. 

 

THURSDAY || Bikini Beach Booty. Repeat 3 x’s (20 glute kickbacks, 15 bridges each side, 20 deadlifts with weight, 20 Bulgarian foot squats) || Practice Goal. Take one more step forward towards your Challenge Goal.

 

FRIDAY || Summer Challenge Toned Abs Routine. Kick off your weekend with this workout! || Practice Goal. Take one more step forward towards your Challenge Goal.

 

SATURDAY || Have fun!  Do something outdoors with friends – hike, swim, surf, organize a group run, try a new outdoor class. || Practice Goal. Take one more step forward towards your Challenge Goal.

 

SUNDAY || Calming Routine – Test out a yoga video on YouTube or guided meditation or stretching video to calm you & get you mentally prepped for a fun week ahead! Add in 30 minutes of cardio for bonus points!! || Practice Goal. Take one more step forward towards your Challenge Goal.

Hope you are enjoying the Summer Challenge so far! I want to know...what is your Summer Challenge Goal? Let me know in the comments section below. By writing it here you are acknowledging out loud that you want to accomplish it. A huge step forward!! You can also check in with me HERE and tag your recipe photos on Instagram with #SHSummerChallenge. 

 

GET READY FOR ANOTHER POSTABLE QUOTE AND RECIPE COMING THIS WEEK :) Check in with me every day on Facebook & Instagram @StephHendel and let me know you completed your daily workout! 

 

  <3 Steph Here's your Printable Workout Schedule :) Just right click the image below and select "Save Link As..." SC Fitness Schedule 7813.pdf

Ready to tone and sculpt legs that rock in Summer short shorts? Here's your Summer Challenge follow along workout. Let's do this Summer Challenge some justice with your NEW Slip Into Your Skinny Jeans Thigh workout!

 

If this routine feels too challenging at first start off with only one or two rounds and work your way up. Don't be discouraged, you can do this!

 

Don't forget to check in on the Facebook page or on Instagram #TFFSummerChallenge once you're done! I can't wait to see your check in! I'll be posting mine along the way with you! 

I'm so proud of you for all the hard work you've been putting into this Summer Challenge! Keep it up! Your gonna see major results! Let me know how it's going! 

 

<3 Steph

 

Happy Friday!! Did you see the new follow along SUMMER CHALLENGE Slip Into Your Skinny Jeans Thigh Workout?? Check it out HERE! 

 

Today I'm sharing one of my favorite dessert recipes with you to celebrate Week 2 of the Summer Challenge Training Series! Cinnamon Honey Glazed Peaches <3

 

These are amazing for a sweet craving and make a really delicious and pretty dessert to serve when your having friends over! 

 

Don't forget to share your Instagram photos when you make these desserts with the hashtag #TFFSummerChallenge or #TFFkitchen. This great recipe tastes out of this world and doesn't have gluten, dairy, or white processed sugar! Win/win!