21 Day Fix (Lose up to 15 lbs. in 21 Days!)

BeFunky_59662_510830942364884_420751346_n

The 21 Day Fix is THE fitness and nutrition program to help you lose up to 15 pounds in 21 days. Each workout is approximately 30 minutes a day, 7 days a week. The unique nutrition plan uses specifically portioned food storage containers that eliminate the guesswork from portion control – no weighing, measuring, or counting calories, carbs or points. If it fits in the container, you can eat it. And you’ll lose weight. When eaten in the right quantities, there are no foods that are off limits.Everyone can do 21 Day Fix and get great results. Each workout has a modifier to show easier moves. The test groups included fit people as well as people with 100+ pounds to lose, to be sure that anyone could be successful with this program.  To join my TEST GROUP please email me at tineysparkfintess@gmail.com or connect with me over on FBOOK www.Facebook.com/tineyspark.

I look forward to working with you and helping you finish out your 21 Day FIX!

Your Coach,

Missy
21-Day-Fix-Kit-with-containers

Quickie Workout!

Wake Up and Workout! Try this “quickie workout” for some serious FAT BURN!  Short on time?  Never fear you can add this body weight circuit anytime anywhere!  Go for 3 to 4 rounds if you dare! 😉  Put on your favorite music and just go!

Create your own playlist of favorite moves like I do!  Add plyometrics to the mix for some extra heat! Not hard enough?  Then add more number to the move!

No excuses!  This quickie workout will take you no more than 8 minutes per round. And you’ll feel amazing after you complete it!

Need help?  Have questions?  Email me anytime:  tineysparkfitness@gmail.com :)

Have a FIT day!

Your Coach,

Missy @Tineyspark

Healthy Pumpkin Cheesecake Rollups

999792_10151818773756947_716060285_n-1

Healthy Pumpkin Cheesecake Rollups made easy! Served with an americano black coffee. This might be one of my favorite pre workout snacks! Easy peasy to make and plenty of healthy fat, protein plus carbs mixed in this little goodie to give your next workout a boost!

Happy snacking!

Method:

  • 1 Pumpkin tortilla from Whole Foods (I found a brand called Paqui Tortilla)
  • 1 tsp. of Neufchatel cream cheese (super low in fat)
  • 1/2 tbsp. of crushed walnuts
  • cinnamon
  • local honey

Heat tortilla up for about 12 seconds.  Spread cream cheese on tortilla. Add a few shakes of cinnamon and sprinkle your crushed walnuts on top. Roll tortilla up and cut in half.  Drizzle with fresh local honey and sprinkle additional cinnamon and few nuts for presentation. 😉  Serve with a hot cup of Americano black.

Make sure you fuel your body for the day with healthy snacks and meals.

For more tips & healthy recipes to fuel your day find me on:

www.facebook.com/tineyspark

www.twitter.com/tineyspark

www.instagram.com/tineyspark

 

Your Coach,

Missy

@Tineyspark FIT Life!

MUFFIN TOP MELTDOWN!!!

MUFFIN TOP MELTDOWN is really changing people’s lives from the inside out! These ladies belly’s are less bloated, more flat and trim in literally just 3 full days!  I ABSolutley LOVE helping these women gain their confidence back! Abs are truly made in the kitchen!

Results are pouring in from this weeks team 3 Day Muffin Top Meltdown! Check out some of my amazing challengers! A GRAND total of 38 lbs lost collectively and 17″inches GONE! Wanna join us on the next one?

Email me at: ⬇️⬇️⬇️⬇️⬇️⬇️
tineysparkfitness@gmail.com or head over to my Coach website:  www.Teambeachbody.com/Tineyspark

xo!

Missy :)

 

Muffin Top Melter 3 Day Cleanse!

BeFunky_highres_14024697.jpg

 

What is the 3 Day Muffin Top Melter Cleanse?

It’s 3 days of using Shakeology in a very specific way to get you the results your after without compromising your healthy or your metabolism. Instead you’ll feel lighter, tighter and your skinny jeans will slide back on and button up with out having to do that awkward shimmy-dance!

Check out my girl Jennifer:

Lost 5lbs and 2" off waist!
Lost 5lbs and 2″ off waist!

You’ll be in a private closed off group with me and a few other people looking to achieve the same results. You will get daily support, accountability, complete instructions before and during your 3 days with me.
I’ll also be providing a daily “tummy tuck” move to help accelerate your fat loss and help you reveal a tighter midsection.

Rules:

1.) You must commit to doing the 3 day MTM cleanse with me by checking in daily.

2.) You must purchase either your cleanse kit or bag of Shakeology from me. If your already working with a Coach then please visit with them on how they can best help you. My MTM Cleanse is for my clients and team mates only. I’m sorry it’s just how I run my business. 

**Option 1: Purchase your ‘cleanse kit’ from me $45
-9 packets of Shakeology (you’ll use all these during the 3 day)
-3 green tea bags
-instructions

-OR-

**Option 2: Get an entire 30 day bag that you can use after the cleanse to maintain the weight loss and help you stay on track.
$129 a customer or $97 Coach membership. www.teambeachbody.com/tineyspark

-30 days supply of Shakeo(you’ll use 9 scoops and the rest will be for maintaining your results by replacing bkfast, lunch, or dinner with one shake.
-3 green tea bags
-a BLENDER brand shaker cup
-free workout dvd either T25, Slim n 6, Turbofire, Brazil Butt Lift or Les Mills (you get to pick)

3.) You will need to take your measurements, weigh yourself and take before/after photos -You do not have to post them here on the page and you don’t have to be in underwear or bathing suit a pair of shorts and a tank top is just fine! But I want you to have them for YOU!!!! Pictures do not lie! You will want a Day 1 and Day 4 so you can see the progress you made! You will be shocked I think!

We have two start dates this up and coming Wednesday 20th or next Monday the 25th of November. I never advise doing a cleanse over the weekend! You’ll be miserable…just sayin’. #beentheredonethat

My ultimate goal here to help you build healthier habits so that you get good results that will carry on after the 3 days and help you make better lifestyle choices for the future!

To ORDER CLICK HERE: www.TeamBeachbody.com/Tineyspark :)

 

ULTIMATE RESET CHALLENGE 21 DAYS OF EATING CLEAN!

Your body already knows what to do...you just have to help it along!
Your body already knows what to do…you just have to help it along!

Feeling Lousy?

Your body is crying for a Reset.

Beachbody Ultimate Reset

Restore your energy. Boost your mood. Maximize your health. With the Beachbody Ultimate Reset.

The Beachbody Ultimate Reset is the all-natural alternative to harsh “cleanses” and starvation diets that returns your body to optimal health—naturally.

Watch Why You Need To Reset

What Benefits Can You See in 21 Days?

  • Remove Harmful Toxins
  • Lose Weight Safely
  • Increase Energy
  • Lower “Bad” Cholesterol
  • Boost Mood and Mental Clarity
  • Reduce Inflammation
  • Improve Regularity

What is also amazing is this is a NO EXERCISE challenge!  You can stretch do light yoga or a light walk but no strenuous workouts are in order!  Your going to find that your body changes and adapts quickly as you move through Phase 1 to Phase 3.
Of course as a group participant you will get TONS OF SUPPORT daily to help keep you on task and motivated!
This challenge starts Monday Nov. 4th and goes right on up to the week before Thanksgiving.  Get a handle on your health and weight loss now…..don’t wait till after the holidays to do begin.  Instead RESET your life, your body, how you see yourself TODAY!

I’m here if you have questions!  And of course you can always contact me at my email tineysparkfitness@gmail.com

Cheers to your health!

Missy @Tineyspark Fitness

xo! :)

Healthy Chicken and Dumplings Recipe!

Homemade Healthy Chicken n' Dumplings!
Homemade Healthy Chicken n’ Dumplings!

 

How to make homemade healthy chicken n’ dumplings in a cinch!  This recipe is so easy, so delicious, and makes quite a bit.  Your family will crown you with all the praise!  Follow the easy recipe below and make sure you choose and use healthy clean alternatives to this traditionally unhealthy dish.

What you’ll need:

Crock pot set on high for 4-5 hours or low for 7-8 hours you decide how much time you have to spare?  I like 6-8 hours version because it really makes the house smell so yummy and cozy!   But if your in a hurry like I was today the shorter will have to suffice and is just as good!  Remember you can substitute anything you like in place of what I have here.  You can add/omit as you see fit!

2013-10-09 14.47.37

Ingredients:

  • 2 cups organic chicken broth (i use a box not a can)
  • 1 cup organic cream of mushroom soup (boxed)
  • (optional) I add a splash or two of organic whole milk for creaminess
  • 2-3 organic farm raised chicken breasts
  • 1/2 cup of chopped onions
  • 2 tsp of garlic minced
  • 2 tsp of pink himmy salt
  • 1 tsp of black pepper
  • 1 tsp of chayenne pepper
  • 2-3 bay leaves
  • 1/2 bag of organic baby carrots
  • 1/2 bag of organic baby peas
  • 4-5 small organic baby red potatoes quartered
  • 1 can of healthy biscuit dough (I use Immaculate Baking Co. brand I used about 4 biscuits and quarter them with scissors, I bake the remaining 3 for kids to eat with there “soup”.
4-5 hours on high
4-5 hours on high

Directions:

Turn crockpot to desired temp gauge depending on your time frame as discussed earlier.

Add liquids, diced onions, carrots, potatoes, and peas.  Add chicken breasts making sure the chicken is covered mostly by liquids/broth. Add spices and bay leaves. Cook on High for 4-6 hours or Low for 6-8 hours.  Do not stir while cooking.
Cut each uncooked biscuit into 9 small pieces and stir into the chicken mixture when nearing the end of cook time. Once biscuits are in they will usually float to the surface.  Make sure your cover the pot.  Continue to cook on High for 30 minutes.
Cut the dough in quarters and set in fridge till it's time to top your pot!
Cut the dough in quarters and set in fridge till it’s time to top your pot! 

 

Immaculate Baking Co. biscuit dough
Immaculate Baking Co. biscuit dough

You have the option to remove chicken from slow-cooker and shred with a fork.  Return to slow-cooker and stir everything together.  I usually just shred it while it’s in crockpot while I’m stirring it just before I add in the biscuits.  Serve hot and of course ENJOY!

Let me know what you thought?  Did you make it?  I’d love to hear from you!
xo!
Missy :)

Dark Chocolate Is Healthy?

dark-chocolate-extr_797074f

I LOVE dark chocolate! Good thing because it’s known for it’s calming effects and mood enhancing benefits. The key is to look for at least 70% cacao or higher! The higher the better! Also eating 1 square before a meal helps you feel fuller faster and more satisfied! Dessert before dinner anyone? 😉

 

 

FIGHT LIKE A GIRL!

FIGHT FOR YOUR FITNESS & YOUR HEALTH!
FIGHT FOR YOUR FITNESS & YOUR HEALTH!

Announcing my BIGGEST & possible BEST FITNESS & NUTRITION 30 Day Challenge to date!  FIGHT LIKE A GIRL is coming and we start Oct.14th!  It’s going to be a BIG deal because not only are you going to get in AMAZING shape your going to get HEALTHY too!  The people, the prizes, the results are going to be OFF THA HOOK!
I love doing challenges because quite honestly everyone does better with accountability as support–that’s a proven fact!  How many times have to you tried to go it alone and ended up quitting 1/2 through or you were really motivated at first then fell off. I know my hand is UP on that one!  That’s why I run these!  It holds everyone accountable to their goals, people feel supported and you get a Coach, me, that cares about getting you healthy and in shape!

What’s even better is that for every Shakeology HD order $10 and $20 for every Challenge Pack is given back to Susan G. KomenFoundation!  I’m so excited to support this worthy cause!  I’ve never been able to do something quite this large before that gives back to such a special and rewarding cause.  As you know 1 out of 8 women are stricken with breast cancer and together we are going to FIGHT LIKE A GIRL to find a cure!  In the meantime we can bond together, support, uplift and motivate each other to give our best and be our best!  This is about EMPOWERING lives! In particular women, sister, mother, friends, cousins that are affected by this monster!

WIN PINK STUFF ALL MONTH LONG FROM MY TEAM!
WIN PINK STUFF ALL MONTH LONG FROM MY TEAM!

 

I’m not going to lie, it’s not going to be easy, your going to have to work for it.  But think about what you’ll earn when it’s over!  So what’s entailed!  GIVE ME DETAILS MOMMA! ;)

  • You must be connected to me.  I must be your Coach in order to participate.
  • You must purchase an official Challenge Pack from me.  You get to choose what workout you would like to do. I am going to be doing P90X myself and many are already signed up to do that PLUS IT’S ON SALE through Oct. only!
  • You must commit to the challenge group for 30 Days and you have the option of continuing on to the next 30 days after that.
  • You must drink the Shakeology that comes with you challenge pack each day!  NO EXCUSES!  It works bottom line.
  • You will have the opportunity to WIN some really cool hot pink stuff in honor of Breast Cancer Awareness.  Watch this page for all the prizes being given away.
  • You will win an official FIGHT LIKE A GIRL t-shirt if you complete the first 30 days!
  • You must be motivated, excited to begin the journey, ready to work, be committed!  I take these challenges very seriously and I hope that you will too!

What all comes with your CHALLENGE PACK?  TONS!

  • Access to a free private challenge group accountability and support page.
  • 12+ workout DVD’s plus added bonus workouts for that program
  • 30 Days worth of Shakeology to help you lose weight, reduce cravings, have energy, be regular & helps keep the colds away!
  • A custom meal planner for all your meals
  • A nutrition meal planner guide & recipes for each meal
  • A fitness guide to read in depth about everything you will be doing
  • ME AS YOUR MENTOR & COACH for the next 30 days with the option to continue on for another 30 days for free!

If you have any question about anything PLEASE message me STAT because we are starting soon!  I am looking for you and your messages I’ve already been receiving them so please message me!  I am happy to help you get started on the path to a better fitness and health!

xo!

Missy

FIGHT LIKE A GIRL CHALLENGE is on Instagram under Tineyspark and on Facebook too: www.facebook.com/tineyspark

FIGHT LIKE A GIRL CHALLENGE

BeFunky_fight_like_a_girl_breast_cancer_31_8_print-r381841e599c14078a8ab00c66b8f33ab_wad_8byvr_512-1.jpg

Announcing my BIGGEST & possible BEST FITNESS & NUTRITION 30 Day Challenge to date!  FIGHT LIKE A GIRL is coming and we start Oct.14th!  It’s going to be a BIG deal because not only are you going to get in AMAZING shape your going to get HEALTHY too!  The people, the prizes, the results are going to be OFF THA HOOK!
I love doing challenges because quite honestly everyone does better with accountability as support–that’s a proven fact!  How many times have to you tried to go it alone and ended up quitting 1/2 through or you were really motivated at first then fell off. I know my hand is UP on that one!  That’s why I run these!  It holds everyone accountable to their goals, people feel supported and you get a Coach, me, that cares about getting you healthy and in shape!

What’s even better is that for every Shakeology HD order $10 and $20 for every Challenge Pack is given back to Susan G. Komen Foundation!  I’m so excited to support this worthy cause!  I’ve never been able to do something quite this large before that gives back to such a special and rewarding cause.  As you know 1 out of 8 women are stricken with breast cancer and together we are going to FIGHT LIKE A GIRL to find a cure!  In the meantime we can bond together, support, uplift and motivate each other to give our best and be our best!  This is about EMPOWERING lives! In particular women, sister, mother, friends, cousins that are affected by this monster!

532141_520156074728618_1618653147_n

I’m not going to lie, it’s not going to be easy, your going to have to work for it.  But think about what you’ll earn when it’s over!  So what’s entailed!  GIVE ME DETAILS MOMMA! 😉

  • You must be connected to me.  I must be your Coach in order to participate.
  • You must purchase an official Challenge Pack from me.  You get to choose what workout you would like to do. I am going to be doing P90X myself and many are already signed up to do that PLUS IT’S ON SALE through Oct. only!
  • You must commit to the challenge group for 30 Days and you have the option of continuing on to the next 30 days after that.
  • You must drink the Shakeology that comes with you challenge pack each day!  NO EXCUSES!  It works bottom line.
  • You will have the opportunity to WIN some really cool hot pink stuff in honor of Breast Cancer Awareness.  Watch this page for all the prizes being given away.
  • You will win an official FIGHT LIKE A GIRL t-shirt if you complete the first 30 days!
  • You must be motivated, excited to begin the journey, ready to work, be committed!  I take these challenges very seriously and I hope that you will too!

What all comes with your CHALLENGE PACK?  TONS!

  • Access to a free private challenge group accountability and support page.
  • 12+ workout DVD’s plus added bonus workouts for that program
  • 30 Days worth of Shakeology to help you lose weight, reduce cravings, have energy, be regular & helps keep the colds away!
  • A custom meal planner for all your meals
  • A nutrition meal planner guide & recipes for each meal
  • A fitness guide to read in depth about everything you will be doing
  • ME AS YOUR MENTOR & COACH for the next 30 days with the option to continue on for another 30 days for free!

If you have any question about anything PLEASE message me STAT because we are starting soon!  I am looking for you and your messages I’ve already been receiving them so please message me!  I am happy to help you get started on the path to a better fitness and health!

xo!

Missy

FIGHT LIKE A GIRL CHALLENGE is on Instagram under Tineyspark and on Facebook too: www.facebook.com/tineyspark

BC8529