Protein Banana Bread (Chocolate Chips Optional)

Surprisingly I'm not a HUGE banana fan-- but that's just by themselves. I blame it on banana overdosing for about 10 years of my life. IF I have a banana its usually in Shakeology ;-)

But since I had several bananas starting to go brown, I figured now is a good time to put them to use. I'm sick of throwing food away!

So here goes nothin'

What you will Need:

• 1/2 cup of protein powder
• 1 1/2 cups of old fashioned oats
• 1tsp of baking soda
• 1tsp of baking powder
• 1/4 tsp of salt
• 1 banana
• 1/2 cup of coconut oil/butter (melted)
• 1/2 cup of egg whites
• 1/4 cup of milk
• about 12 packets or 1/4 cup of Stevia 

Directions:

1. Pre-heat oven to 350 degrees
2. Coat bread pan 
3. Combine all ingredients in a blender (except the chocolate chips if you put them on)
4. blend until smooth
5. Pour into bread pan 
6. Bake for 35-40 minutes

Bon Appetite!

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5 Squats You Should Be Doing Every Week

If you want strong legs, a firm booty, and sculpted hips--- well squatting is a great way to do it.

 But here's the biggest misconception: 

Doing regular squats will get you a great booty

WRONG!!!

Yeah, that goes against what a lot of you heard or are hearing. But don't be fooled. Doing regular squats over and over WILL help build your core and base... but just regular squats alone won't do the trick to building a great booty!

Muscles are SMART... they remember what you do -- especially repeated. Don't YOU remember things easier when you do them over and over? 

Well you have to learn to TRICK your muscles... you can't do the same thing and expect different results -- that's called Insanity (with a dash of stupidity-- we've all been there so don't worry if you have made some stupid mistakes). Every time you repeat an exercise you are conditioning your muscles to remember it. 

That's why SO many people go to the gym and walk around wondering WHY they won't see results-- because they're totally unaware of how to MIX it up the RIGHT way so your muscles don't become bored and then you plateau. People will repeat what they know because its 'safe' and easy... 

When it comes to fitness, you don't want easy. You want ass to grass, biting your lip, about to $h!t your pants kind of HARD. 

Are you following me?

So when it doubt, SQUAT IT OUT!

These are just 5 different squat variations you can do to really target the thighs, hips, and booty so you're squatting your way to the results you want.

TIP: Keep KNEES behind TOES! Keep your back straight and your neck/head in line with your spine and make sure you can see your shoe laces at ALL TIMES!

I've attached pictures but sorry they are semi crappy and I'm wearing my lifting gloves.. My sweet boyfriend took them but we have to figure out a better lighting situation! 

• Curtsey or Bowlers Squat
• Targets: Mostly Hips 
• 15 reps 3x
• Place your feet shoulder width apart, take the right leg and place the ball of your foot diagonally behind the other (see picture). When doing the squat, be careful of your form so you don't tweak your knee. 
• You can also switch sides in tempo or do 4 on one leg, then 4 on the other. 
• To make it harder, grab a heavy set of weights OR use a barbell

• Sumo Squat
• Targets: Mostly Inner thighs 
• 15 reps 3x
• Take a large stance with your toes pointed outward (like a plie), keep your hips and butt tucked under you. Imagine you have a bowl of fruit around your hips you have to keep from falling out. Squat down and squeeze your butt as you lift up. 

• Weighted Squat
• Targets: Mostly Booty and thighs
• 15 reps 3x
• With either dumbbells or a bar, place your feet a little wider than shoulder width apart. Squat down with a straight back, knees NOT going over the toes. Make sure you can see your shoe laces at all times! 

• Jump Squat
• Targets: calves, thighs, booty
• As many as you can do in 2-3 30 second intervals
• Like the weighted squat, but without weights, jump from the bottom, lift off your toes and land LIGHTLY.

• Single Leg Squat
• Targets: Isolated leg and hip 
• 15 reps 3x ea. leg
• With feet about shoulder width apart, put 90% of your weight on the right heel (I like to flex my toes when I squat so I don't use the ball of my foot and accidentally lean my knees over my toes) and have only the ball of your left foot holding about 10% of your weight. Isolate your right leg and squat down, repeat and do the left leg. 
• To make it harder, lift one leg in front of you and squat down. If it hurts your knee, put the lifted leg back on the ground in version 1.  
• TIP: You can turn this into single leg jump squats as well for some plyo action.

So whatcha waiting for? Shut up and SQUAT!

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Follow From Flab to Fab Fitness Instagram Account

As of this year and last I have fallen in LOVE... deep crazy mad LOVE -- with FITNESS.

Ok yes with my boyfriend and best friend to. He's my swole and soulmate. And I have to give him a huge shout out because if it weren't for him, I would NOT be where I am results wise. He has pushed me beyond what I thought I was capable of. So thank you hunny buns! <3

You know you're seeing good results when you finally feel comfortable taking naked selfies *I delete right away because I'm highly paranoid*

AND...

I thought it was time to share what I'm doing at home and at the gym -- but let me shoot you straight really quick...

At home workouts will always be my love. I started out with at home fitness when I was only in FOURTH GRADE! I would watch Denise Austin on TV and do her workouts in the morning before school and was totally enamored by her!

I know, what a freak. Haha! But I LOVED her, and even when I was little I would think, "How cool is her job? Get fit and be on the beach doing leg lifts. Sign me up!"

However it's about DAMN TIME I share what I LOVE with YOU! I know that if I'm seeing this good of results, you can too and I would love to be the one to help you get there!

So I started an Instagram account JUST for my workouts-- videos to show you guys what I'm doing between the gym and my home... (below are my T25 results)

Keep in mind that A LOT of these workouts at home are from Beachbody programs that helped me get the results I have!

And a lot of the videos will be new moves I'm trying at the gym or some of my favorites that target all the right areas!

So follow me, comment on your favorite videos, tag your friends, share your favorite workouts, don't be shy! I would LOVE to see your progress too!

So jump on OVAH and FOLLOW ME! =)

XO!

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Bikini Booty Lift Challenge

Honestly, nothing pulls together a nice body like a nice TUSH!

But here's the ironic part... most people overlook one of the biggest muscles because it's the very thing we sit on ALL day! Whether your at work, driving TO work, busy on the computer, vegging on the couch catching up on The Bachelor (you know who you are!!), or sleeping, our butts are WAY UNDER USED!

So it's time to SUCK it up and MOVE IT MOVE IT!!

It's been a recent goal of mine to really put more effort into my backside, not just here and there, but to actually commit to doing it several times a week.

And after really putting in FULL effort the last few weeks, I have seen UHHMAZING results -- and I'm barely getting WARMED UP. I wish I had my before photos for you all, but for now, this will have to do!

BUT I want to share it with you guys! I love love my followers and I really look forward to trying something, and being able to share it and show you what works and doesn't (at least for me)

So in celebration of my followers, I am throwing a...

I haven't really done a fitness challenge in a while specific for a certain body part.. I mostly go with at home programs I know people can do on their own time that will target just about every body part. 

However, I know having a nice butt is HARD to attain and honestly ladies, it ain't easy. 

BUTT it's my goal to help YOU get the butt you want in less time. 

Why? 

Because I know how it feels to not want to try on bikinis, I know the feeling of putting on shorts and feeling like either your ass is gana swallow them when you walk or your thighs are gana chafe. 

I also know what it feels like to see a mirror in the dressing room that features your back side and you can see it in the front mirror... and the look on your face is like "Shit.." 

I know the feeling of putting on yoga pants but seeing that extra tiny fold right under your butt cheeks --I call that double the trouble. 

I know the feeling of standing next to that fit chick right next to you and going "damn what does SHE do?!"

 I know the feeling of, " I WILL DO WHATEVER IT TAKES TO GET THAT BOOTY!"

And guess what? Myself and another amazing trainer named Leandro are going to make you feel like this instead: 

Damn. My ass looks good. Trying on bikinis isn't so bad now... I can grab a smaller short size. My ass is rounder! Pool party? I'm in! I can walk and my butt isn't hungry for my shorts. SCORE.

So what are we going to do in this challenge? How long is it? What do I need to get? How do we keep in contact? 

I realize there are a LOT of questions regarding this, but FIRST things FIRST...

BIKINI BOOTY LIFT CHALLENGE DETAILS:

Brazil Butt Lift-- have you heard of it? If not, I'm NOT talking about the surgery, but the actual AT home workout program ;-) 

There are now TWO Brazil Butt Lift Beachbody programs you can choose from: the ORIGINAL or the MASTER SERIES--To learn the difference between the two, check out my blog post HERE.

Original: 

MASTER SERIES:

Butt, feel free to get both if you want to really lift, tone and tighten dat booty! I do have both and this is my progress of just maintaining, but I'm ready to kick it up about 12 knotches and GO with it! 

• We will be doing the 6 week challenge together, hey-- I want my butt to look good too and not just for bikini season but year round so when summer does kick back in, I'm ready! 
• The group will be held in an online private Facebook Group ran by myself 
• You will do the workouts on your own time 6 days a week (the workouts are about 30-45 minutes long with the exception of doubled days)
• Personal fitness and health tips from me as well as some quick gym workouts to increase your results
• Two optional meal plans that I've used to lose weight and tone up
• One on one coaching and group support! << Accountability is KEY!
• Nutrition advice and recipes to keep it interesting! 
• Depending on which program you get: the supplies will vary with your workout DVDs (please see above link on the difference between the two) 

NOW WHAT? HOW CAN I JOIN?

1. CLICK HERE  to fill out the BOMBSHELL APPLICATION so we can assess where you are with fitness, health and your goals!
2. Friend request me on Facebook (where our private booty group will be held) at www.facebook.com/abbymaried and message me! 
3. CLICK HERE and request to join our private FB group here for the tips, advice, workouts, and meal plan options 
4. Figure out what you need! Do you already HAVE Brazil Butt Lift (either Master or original)? Am I your assigned coach? Do you already have Shakeology? 

Do you have everything you NEED to get your best booty?

These are the requirements:

1. Shakeology -- since I cannot actually be with you to help you with your diet, Shakeology is the surest way that you are going to get all your daily needs with a meal replacement. I will have several meal plan options available that DO include Shakeology. I've been on this supplement for over 3 years and have been only INCREASING my results, not just maintaining it! Your results are 90% of what you EAT ;-) 

2. The workout program itself -- Brazil Butt Lift: It's what I call my Booty Bible! If you want a nice backside, you're going to have to EARN IT! And you can't expect just up and down squats to do the trick. Grab either the MASTER or ORIGINAL or BOTH! Like Leandro says, "It's ALL about the angels!" 

3. Facebook -- I run my online challenges through Facebook so be sure to add me (link below) If you do NOT have a FB but would like one on one coaching please send me an email at abbyfix@me.com 

So grab watchu need ladies, it's time to get dat ass! 

If you need BOTH Shakeology AND Brazil Butt Lift please CLICK HERE *choose the brazil butt lift challenge pack or there's an option for both the master and original BBL series! In the drop down menu choose your flavor of Shakeology--I always suggest either bulk bag of chocolate or the combo box of vanilla, strawberry and chocolate -- all the best flavors in one.

If you need to make me your FREE official Beachbody coach to join our group and challenge CLICK HERE 

If you need JUST Shakeology CLICK HERE 

             *order your Shakeology on Home Direct to get $2 shipping AND get it monthly--however if you want to only try it for a month, you can still get it on HD and cancel before your next payment (I will also remind you when you join our challenge group) 

If you need JUST Brazil Butt Lift ORIGINAL CLICK HERE

If you need JUST Brazil Butt Lift MASTER SERIES CLICK HERE

Not quite sure if you want to join? Here's one last AMAZING Brazil Butt Lift transformation by one of my best friends Kati Heifner <3 check out her amazing blog as well!

I really hope you join us, you know what they say right? It's great to have her come, but it's nice to see her leave! If you want to leave a lasting impression, do it with your backside ;-)

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Do I need a Transformation Before I Become a Beachbody Coach?

This question comes up so often that I'm wondering why I haven't addressed it head on until now! Yeesh, way behind the times here.

So let's catch up to speed!

DO I NEED A TRANSFORMATION BEFORE I BECOME A BEACH BODY COACH?

THE ANSWER...

NO!

I know there are probably quite a few of you going, "well I'm overweight, I have 100lbs to lose, I don't know anything about business, I am terrible with nutrition, I'm ____" 

Let me tell you this, one way or another you will find an excuse to either reason why you CAN or CAN'T. 

And either way you're right.

I'm not going to argue with anyone who isn't ready to be a coach, but if you have been sitting there wondering if you should jump on board, but you haven't quite finished a program, you have weight to lose, you're just starting to learn about eating right, well then you're in the BEST place to do all that and MORE.

Here's how I see the whole equation:

If you join as a coach, you have nothing to lose and everything to gain.

You're gaining new friends who support you, a team that will hold you accountable, discounts on all our products (hello Shakeology!!), a business that provides residual income if you choose to work it, a chance to go on amazing vacations, a chance to meet and workout with our celeb trainers (hello ShaunT ;-) ) -- I mean honestly, I could go on and on. I could be that walking billboard for Beachbody (as if I wasn't already).

And what could you lose? The weight you've been wanting to get rid of for good. The bad excuses as to why you haven't reached your goals before.  Maybe those bad habits and all the things that have been really holding you back.

Is coaching for everyone? NO. Not at all. It also depends on the type of coach you want to be. 

But you can learn more about that here! 

Let me close by saying, I AM SO GLAD I did not wait to take action on my future just because I felt like I "didn't know it all" or because I felt overweight. 

No I wasn't happy with what I saw in the mirror, but I wasn't going to let THAT hold me back from what I knew I was capable of doing. I knew I NEEDED to make that change in my life if I was serious this time around. 

Where are you at in your life? I love getting to know my followers and those who come to my blog for motivation. If you have EVER considered coaching, please click on the link above and find me RIGHT NOW on Facebook! 

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Women's 21 Day Fix Results - 21 Day Fix Review

Welllllllllp, the time has come! I finally get to reveal my 21 Day Fix results on my blog to share with you ALL!!!

So are you ready?

Im sure you're wondering if I lost weight...

but truth of the matter is...

I actually GAINED two pounds...

am I freaking out over that?

YES I AM!! That's 2 pounds of solid muscle and definition I didn't have before... check it out:

At first glance it's so easy to think, "I look the same" but truth is, I wasn't going for a weight loss story, I was going for a habit changing story. I've been honest that I'm not all that great at meal planning, prep and my portion control needed some work. 

I started out at 118 and finished at 120. Am I freaking out over 2 lbs??? HECK YES, that'stwo pounds of muscle I've been working hard for! I can see how a lot of girls freak out when the scale starts to tip in what they think is the "wrong direction" but truth be told, feeling strong is way better than feeling "THIN" so while I didn't lose weight (thank goodness) I did gain two pounds of muscle and the discipline to start prepping my food and sticking to my REAL portion sizes  

I noticed a difference in my hips, arms and of course abs, I love how eating healthy and clean makes those muscles POP What I loved about the fix: it's realistic. There's no facade you're going to lose weight by eating whatever you want and however much you want... Even I get my delusional moments where I think, "I can just burn all this off" but it's like trying to cram 5 workouts in one day and expecting a 6 pack. GOODLUCK if you need a good ole fashion wake up call, then I totally suggest this program! 

to read more about the fix visit my other blog posts:

The Meal Plan

21 Day Fix Review of the workouts, trainer, meal plan and containers

If you want to know more on how to be apart of my 21 Day Fix support group on Facebook, need help with meal plan and prep, would like a sample meal plan and get started on the 21 Day Fix yourself, contact me NOW! It's 3 weeks, anyone can do 3 weeks right?!

CLICK HERE (to get started on YOUR JOURNEY)

to make me your FREE coach, CLICK HERE! 

want to know what a free coach entails? CLICK HERE

Look forward to your results! As always XOXO

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