“Oat milk is a great alternative for those who need an allergen-free milk option,” says Melissa Majumdar, M.S., R.D., CSOWM, L.D.N., a spokesperson for the Academy of Nutrition and Dietetics. “It is free of lactose, dairy, and nuts, and can be gluten-free.”
OAT MILK NUTRITION FACTS
Oat milk ingredients differ from brand to brand. Here’s the nutritional breakdown for an unsweetened cup of the popular brand, Oatly.
Protein: 3 grams
Fat: 5 grams
Carbohydrates: 16 grams
Total sugars: 7 grams
Fiber: 2 grams
“Non-dairy milks tend to be fortified in nutrients like calcium and vitamin D, so they match their dairy-milk counterparts,” Majumdar says.
HOW OAT MILK COMPARES TO OTHER MILKS.
In terms of flavor, color, and texture, oat milk more similarly mimics whole milk than other non-dairy options.
It also has a thicker mouthfeel and creamier flavor than soy or almond milk, as well as a mild “oaty” flavor.
As for oat milk nutrition, it’s lower in fat and sugar than whole-fat cow’s milk, but it lacks the protein.
“Depending on the type of cow’s milk, the fat content may change as well,” Majumdar says.
For instance, a cup of skim milk has 0 grams of fat, making it a lower fat option than Oatly and many other types of oat milk.
Is oat milk or almond milk better for you?
If you put those two most popular plant-based options head to head, oat milk nutrition may fall short in a few key areas, says Mascha Davis, M.P.H., R.D.N., author of the book “Eat Your Vitamins.”
“Other nut milks, like almond milk, may be lower in calories, carbohydrates, and sugar and higher in other nutrients like vitamin E,” Davis says.
As a bonus, oat milk typically has more fiber than other non-dairy milks, though it’s not much.
Part of oat milk’s higher sugar content is due to added sugars, so choose brands that omit them and are labeled as “unsweetened.”
However, oat milk naturally contains more sugar than some other plant-based milks.
“The base of the milk is made from rolled or steel-cut oats, which are a carbohydrate source,” Davis says.
Soybeans, almonds, hemp seeds, and other plant-based milk sources are usually lower in carbohydrates than oats.
How many times have you eaten healthy all week and then the weekend comes and you go to restaurants or order a lot of takeout? You “reward” yourself for being so good all week by having “cheat meals” all weekend. Only to wake up on Monday defeated because all of your weight loss progress from the week is gone.
The good news is that you can still eat healthy even when you go to restaurants or get takeout!
HERE ARE MY TOP 4 TIPS TO EAT HEALTHY EVEN WHEN YOU ARE EATING OUT:
Decide which of the following is most important to you and only have ONE of the following: bread, wine, or dessert.
BREAD Make sure you really enjoy it and have butter too! Life is all about balance! Just be sure to get water as a drink and have coffee after dinner instead of dessert.
WINE Drink only 1 glass of your favorite wine and really enjoy it! Make sure you get water with it as well and drink both so your wine will last longer. Be sure to send the bread basket away if you are at a restaurant (or ask for no bread for takeout) so you aren’t templated to eat bread. Order coffee (or make coffee at your house if you get takeout) for dessert instead of having a dessert.
DESSERT Choose your favorite dessert and really enjoy it! Make sure to get water as your drink and make sure you don’t order any bread so you aren’t tempted to eat it.
When you order your meal watch the portions! Most restaurants give you enough for at least two meals so mentally take note and eat HALF of the portion given to you or order off of the appetizer menu and add sides or ask about lunch portions.
REGULAR PORTION MEAL If you order a regularly portioned meal, ask for a takeout container when your food comes out when you are at a restaurant. If you got takeout, just get a new plate and put half of the meal on it. Put the other half that is still in the takeout container back in your fridge before you start eating. Make sure that veggies are included in this meal as they will help you feel more full.
APPETIZERS AND SIDES Ordering appetizers and sides is a great way to get the correct portion sizes and you will be able to eat the whole thing instead of cutting it in half. Make sure that your appetizers and sides have a lot of veggies in them too so it will help you feel full! Don’t feel bad about ordering different and “bothering” people. Do what is best for you and your meal plan.
TRACK what you ate in your meal planning tracker when you get home/ finish your dinner! Whether you are tracking with The Ultimate Portion Fix, 2B Mindset, or pen and paper, it is important to write down everything you ate at dinner. That way the night morning when you weigh yourself, you can see if the meal either didn’t make a difference, positively or negatively affected your weight loss. Even if you did gain weight from the meal, don’t worry about it. Just use it as information and as a learning experience. Its simply DATA and does not define your worth! But if you’re on a weight loss journey, having this data will help you make the most out of it! Remember: You’re never “losing” – you’re winning or learning!
Next time when you go to a restaurant or get takeout, order different things and experiment what works best with your body!
Don’t arrive STARVING! I often hear it in my bootcamps: “I didn’t eat all day so I could splurge tonight” – oh no sista! That’s not doing any good! Not only are you messing with your metabolism you’re probably awfully uncomfortable and hungry all day then overstuffed when you finally give your body some fuel in the evening. Go back to those tips above, order sensibly, ENJOY every bite and never look at it as a “cheat” but a splurge. And you should enjoy the splurge!!! Personally, I will often shake up a protein shake before I go. This gives my body REAL FUEL, helps avoid any crash splurging as soon as the bread basket is dropped and allows me to know I am eating the right fuel for MY body. ‘
WANT TO GET ACCESS TO MY NUTRITION PROGRAMS, AT-HOME WORKOUTS AND COMMUNITY?
Barre Blend is a low-impact, high-intensity, and high-energy workout program from our very own barre expert, professional dancer, and 3 Week Yoga Retreat co-creator Elise Joan.
Elise has created the perfect fusion of ballet barre, Pilates, and cardio interval training, designed to help you burn fat and create a lean, toned physique.
BARRE BLEND AT-HOME WORKOUTS:
30–40 minutes a day
5 days a week, for 60 days.
Elise leads you through each workout in real time, which makes you feel like you’re in a high-end barre studio with a super-supportive community.
It’s meant to be challenging, but as Elise says, you have to defy your limits if you want to define your body.
To keep you inspired throughout the program, Elise has created Daily Motivation Cards that help you celebrate your achievements and cultivate a positive mindset.
WHO IS BARRE BLEND FOR?
Barre Blend is designed for everyone, of all ages and fitness levels. If you’ve never done a barre workout before, or if you’re just starting out, you can follow the modifier who does a slightly easier version of each move.
Elise said, “In creating Barre Blend I have seen definition and streamlining in my own body that I forgot was possible! This program will take you to the next level. It will challenge you physically, mentally, and emotionally. And I’m here to help you realize your full potential and live your best life.”
“You will burn. You will sweat. You will smile. So get ready to find your bliss in the burn!”
WHAT I LOVE MOST ABOUT BARRE BLEND
The thing I love most about Barre Blend is that it is a great program for not only beginners, but for fitness veterans as well. You can go through Barre Blend 3 times and be doing a different version of the program each time! You can start at the modifier level which is best to follow if you are a beginner or have no dance background. Then there is a mid-level option where you are doing moves that are at a higher level, but still low-impact. Finally, you can do the intensifier level where you can add in more high-impact moves and more intensity to your workout. Barre Blend pushes your body to become more lean and toned without injuring your body!
If you are not familiar with my bootcamps, here is what you need to know:
Each month I run an online accountability and support group for my clients to help them get results with the programs and meal plans they are following.
It first begins with a discussion of where they are – where they are trying to go – and what road blocks they see in their way.
From there we pick a fitness program that best fits their goals.Why do I do these? Because ACCOUNTABILITY WORKS my friends!!!!
Purchasing a program isn’t “hard” – but following through with the commitment you made and keeping that mindset in tact long after the day you hit purchase can be HARD.
Because LIFE HAPPENS.That’s where the groups pay off…because when you are sharing your GOALS and heart and connecting with other women realizing we are all on our own journey just trying to do our best…you automatically WANT to succeed so you can all celebrate TOGETHER.
The information in my groups span from weekly meal plans, to recipe ideas, to tips to stay on track to just DAILY MOTIVATION…and of course sometimes there are some fun challenges in the mix too!
Not only have I seen this pay off first hand for MYSELF but my challengers tell me DAILY how its the SUPPORT from the GROUP that helps them: get up before work to exercise – or skip the break room donuts – or pass on the monthly office birthday cake – or whatever it may be!
There’s POWER IN NUMBERS and it is my HONOR to coach all of my clients each step towards their goals!
Based on customer feedback, Beachbody recognized there are many people who are really excited by the concept “taking back control” with 9 Week Control Freak – but unable to participate because of the equipment. While the Control Track, Core Ball and Beachbody step are fundamental to the effectiveness and efficiency of the program, they have partnered with Autumn Calabrese to create 9 Week Control Freak: Off the Wall, a dumbbells-only option that gives more people an opportunity to try the program. This alternate path to the program will include five routines that represent each phase of the program (15 total workouts). Anyone who has previously purchased 9 Week Control Freak will receive access to this content as a free bonus.
Beachbody Trainer: Autumn Calabrese
Program Length: 9 weeks
Workouts per week: 5 workouts
Workout Length: About 30 minutes
Audio: English – French and Spanish to follow
Subtitles: English – French and Spanish to follow
FREQUENTLY ASKED QUESTIONS
What are the details of the 9 Week Control Freak: Off the Wall workouts?
There are 5 unique 9 Week Control Freak: Off the Wall workouts to represent each phase of the program (15 total workouts). Each phase of 5 workouts should be repeated for 3 weeks.
Do I need equipment to do 9 Week Control Freak: Off the Wall?
All you need are light, medium and heavy dumbbells.
If I purchased 9 Week Control Freak, will I have access to 9 Week Control Freak: Off the Wall workouts?
Yes, as an added bonus, if you’ve already purchased 9 Week Control Freak you will receive access to 9 Week Control Freak: Off the Wall.
Where can I find 9 Week Control Freak: Off the Wall workouts?
Workouts will live under the 9 Week Control Freak program tile on Beachbody on Demand.
Will purchasers of the no-equipment packs/Digital offer get access to all 9 Week Control Freak workouts?
Yes. They will get access to the complete 9 Week Control Freak program, including the 9 Week Control Freak Off the Wall workouts.
Will purchasers of the no-equipment packs/Digital Only offer have an option to get the equipment later?
Yes. All 9 Week Control Freak purchasers will be able to get the 9 Week Control Freak Accessories Bundle (includes Control Track and Core Ball) at 50% off. Discount will automatically be applied when logged in and checking out on Teambeachbody.com. Here are some of the original 9 Week Control Freak program results!
What are the language options for audio and subtitles?
Workouts will be initially available in English only, with Spanish and French subtitles. Spanish and French language options will be available soon after. See Beachbody On Demand release schedule above.
Is there music in 9 Week Control Freak Off: the Wall?
No, there is no music in the workouts, but there is a “Autumn’s Tracks” Spotify playlist available on BOD that you can listen to during your workout.
WORKOUT CALENDARS FOR 9 WEEK CONTROL FREAK OFF THE WALL
Because there are so many ways to mix and match all of this content Autumn wanted to put some calendars together for you. Here are 8 different ways to use 9 Week Control Freak, Off the Wall, Remote Control AND the bonus workouts from Control Freak. You should never get bored!
Have you seen the ads flowing through social media? Have you stopped your scroll and pondered: BUT DO THEY WORK? WHAT ARE THEY FOR?
If so, I got you friend! These little gems have been a staple in my routine for months and here’s the low down!
My husband and I used to shoot apple cider vinegar shots nightly with a classic “5-4-3-2-1 SHOOT” countdown and we both HATED IT.
So while we were well aware of the health benefits ACV can bring, the pain wasn’t worth the gain and we eventually we QUIT.
Then we heard about @goligummy and it’s been a game changer 🙌
These gummies taste AMAZING. Think fruit snack style from childhood type of tastiness.
2 gummies = all the benefits of 1 ACV shot
They contain all natural ingredients, provide a healthy dose of B12 & folic acid, and have only 1g of sugar each.
Goli gummies are also gluten-free, vegan, non-GMO, and certified organic by Oregon Tilth 🙌
Ive been hooked for months now and excited to spread the love as I continue my collaboration with this amazing company!!
If you are a current ACV fan (or if you want the benefits but don’t want to deal with the burn!), I highly recommend!!
They’ve become a healthy staple to my day and I’m loving the ACV benefits while tasting the apple and not the vinegar 🙌
All the age old benefits of ACV with added B9, B12 and various superfoods to:
❤️Supports gut health for healthy digestion ❤️Supports skin health ❤️Supports a healthy immune system ❤️Supports healthy weight management ❤️Supports heart health ❤️Helps improve energy and more!
To answer any questions…
Goli Apple Cider Vinegar Gummy FAQs:
Is the Goli Gummy gluten-free:
Goli says ‘Yes! We are proud to say that the Goli Gummy is gluten-free, vegan and gelatin-free’.
Does it contain the mother?
Goli says‘Yes! We worked really hard for two years on developing a formula for our Goli Gummy that would be delicious without sacrificing the benefits of apple cider vinegar (“ACV”), and to do that we made sure to keep the mother in our Goli Gummy.’
What are the benefits of Apple Cider Vinegar?
Goli saysApple Cider Vinegar ‘helps reduce appetite. Helps support healthy weight management. Helps support gut health for healthy digestion. Helps support a healthy immune system. Helps improve energy. Helps support a healthy heart’.
How many gummies should I take daily?
Goli says‘we recommend 1-2 gummies, 3 times daily’.
How many gummies should children take daily?
Goli says ‘We recommend that children take 1 gummy per day’.
Is the Goli Gummy made in an allergen free facility?
Goli says‘yes, our gummies are made in a state-of-the-art allergen-free facility’.
When is the best time to take the Goli gummy?
Goli says‘most people enjoy taking their dose of Apple Cider Vinegar in the morning and before meals (or even between meals)’.
See image below for more times that you can enjoy your Goli gummy!
To learn more about Goli Apple Cider Vinegar Gummies read the full FAQs!
Ashwaghanda Goli Gummies
New to the Goli Family are Ashwaghanda Gummies
Whether you’re looking for the FIRST ACV Gummies or the worlds most Powerful Ashwagandha Gummies – @goligummys nailed it on both taste AND benefits.
KSM-Ashwagandha with added vitamin D
💙 promotes calmness and reduces stress 💙 Helps improve physical performance 💙 Enhances memory and cognition 💙 Helps you sleep 💙 Improves your mood
Choose the one that fits your needs or combine the 2 for ultimate HEALTH.
Goli Ashwaghanda Gummy FAQs:
Is the Goli Ashwa Gummies gluten-free:
Goli says ‘Yes! We are proud to say that Goli Ashwa Gummies are gluten-free, gelatin-free and completely vegan.’.
Can I take these with ACV?
Goli says ‘Yes absolutely! We made sure you get to enjoy more than one gummy at a time! Ashwa and ACV gummies are made to go hand in hand so your mind and body can get the most benefits’.
Goli says‘We recommend that children take 1 gummy per day’.
When is the best time to take the Ashwa gummies?
Goli says‘Most people prefer to take their dose of ashwagandha in the morning and before meals (or even between meals)’.
Why aren’t Ashwa Goli gummies sugar-free?
Goli says‘The alternatives to sugar are artificial flavors and alcohols that would go against our mission of creating a gummy that helps support general health and wellbeing. We use a small amount of organic cane sugar to create a pleasant flavor. We also use pectin (fruit peel) instead of gelatin (animal skin and bones) that requires both a sugar and an acid to set properly’.
To learn more about Goli Ashwaghanda Gummies read the full FAQs!
Still got more questions? Email me at: firstname.lastname@example.org and I will be happy to chat more!
I began my health and fitness journey in 2014 as a new mom trying to “find herself” in a wild postpartum journey. Once I learned how to prioritize my own health and fitness I decided to take it to the next level and pay it forward to others and I became a virtual health and fitness COACH.
For more information and details on working together fill out this form:
Fitness 19says ‘Working out regularly is necessary to maintain a healthy lifestyle and a fit figure, especially as aging begins to set in and you begin getting older. If you have been working out diligently and hitting small milestones and goals you have set for yourself, consider treating yourself to new workout clothes, which can help to boost your mood’.
Need any more reasons to buy new workout clothes now? I think not! If you still need more convincing, keep reading this blog post!
Fitness 19says ‘Rewarding yourself with additional workout gear, clothing and accessories is a great way to rewire your brain to associate exercise and fitness with positive results and outcomes. Positively linking exercise with rewards can help you to remain motivated and disciplined, even when you feel as if you no longer want to work out or make exercise a priority’.
There are many benefits when you reward yourself with new workout clothes for hitting goals or achieving your goal weight. Fitness 19saysthat ‘ you will avoid the temptation to indulge in unhealthy rewards, such as eating junk food or straying away from your diet and fitness goals altogether’. Instead of promising yourself that you will have a brownie for dessert just because you worked out today, you will promise yourself a new pair of Lululemon leggings if you work out 5 days a week for 2 weeks straight!
Another benefit to rewarding yourself with new workout clothes is that you will have better fitting clothing to wear during your workout. Fitness 19says‘purchasing better fitting clothing as you continue to lose weight and get fit is a great way to boost your self-esteem as well as your self-confidence. When you feel proud of the work you have accomplished when it comes to your body, it is much easier to live life without feeling self-conscious. Instead, you’ll feel more confident in yourself’.
The final benefit to rewarding yourself with new workout clothes is that new clothes make you feel good, or at least they always make me feel good. Fitness 19 says ‘ Expanding your existing wardrobe is another way for you to feel good with the release of dopamine as you link your workout and achievements with positive rewards and shopping trips’. One tactical tip for this would be to allow yourself to purchase a new workout outfit each time you reach a fitness goal or reach a certain weight goal you achieved. You should set 1 large goal and then set small ones for you to accomplish each week. So for example, 1 large goal would be to loose 30 pounds in 1 year. The small goal you need to achieve each month is to loose 2.5 pounds per month. That way there, you celebrate the little successes along the way even before you hit the main goal!
Autumn Calabrese is at it again! The creator of 80 day obsession, the 21-day fix and MANY other programs is about to launch her 10th home workout program and I couldn’t be more excited to create my Launch Party group and go all in with this program with all my customers – new and old!
Let’s get down to BUSINESS!
What is 9 Week Control Freak?
Trainer Autumn Calabrese created 9 Week Control Freak to help you get game-changing results and take control of the things that truly dictate your quality of life, like your strength, stamina, nutrition, and even your sleep. Go all in, and you’ll have the power to reach your goals.
For the first time ever, 9 Week Control Freak combines innovative training methods to help build lean muscle and burn more fat for a confident self. But the work doesn’t stop there. You’ll dive deep into getting control of what you eat with Ultimate Portion Fix or 2B Mindset, and learn how to help relax and reframe your mind, so you’re ready for the next day’s workout. Now, it’s up to you—are you ready to become a control freak
What makes 9 Week Control Freak unique?
9 Week Control Freak packs an incredibly effective and intense workout into just 18 to 30 minutes, 5 days a week. You won’t waste a second to get sweating, because you’re working out smarter and harder, not longer. Three innovative methods—
Density Training, Strength Complexes, and Tabata—in 3 of the 5 weekly workouts will target major muscle groups with a combination of resistance training and cardio to help build strength, increase stamina, and boost your cardiovascular system.
You’ll use the Control Track, a revolutionary new piece of essential equipment that hits your muscles from multiple angles and heights to increase time under tension, a key muscle-growth driver. The Core Ball is used in every workout to target and engage your core. By totally integrating nutrition and a proactive approach to rest into the program, Autumn wants you to have EVERY tool you need to succeed, reach your goals, and feel great.
Where can you find 9 Week Control Freak workouts, program materials, and related content? 9 Week Control Freak is exclusive to Beachbody On Demand, where you can: • Stream 9 Week Control Freak workouts and stretches from your laptop, smartphone, tablet, or TV • Access all digital materials: Get Started Guide, Brag Board, Daily Trackers, and more—all materials available in English, Spanish, and French
45 Unique Program Workouts You’ll work out with Autumn and the cast in real time, 5 days a week for 9 weeks.
Controlled Stretches Do these at the end of the day on workout days to help reset and reframe your mind, and relax your body so you’re ready for the next day’s workout.
Autumn’s 10-Minute Bonus Workouts Add one to any workout to target a particular muscle group based on your personal goals.
Remote Control Workouts – These mimic one full week of 9 Week Control Freak, but are meant to be done when you don’t have access to your dumbbells or step—for example, if you’re traveling. They utilize the Core Ball and the Control Track, giving you the same intense workout, so you never have to pause your 9-week commitment.
Tabata Bonuses Add one of these to any workout when you want to double up on your cardio.
What equipment is needed? You’ll need light, medium, and heavy dumbbells, a Core Ball, a step, and the Control Track.
When Can I Start?!
I know I am itching to start this program too, so you can get access as a VIP Early AccessNEW or EXISTING Coaches and VIP members starting on December 7, 2020 and VIP Early Access for CUSTOMERS begins December 21, 2020.
The next step is to fill out the form at the bottom of the blog post and make me your FREE coach. Then, you will get access to a free workout, recipes, pricing for the launch, and more!!! I am so excited about it.
I am so excited about the release of our newest program- 10 Rounds! Boxing gyms are all the rage- boxing is one of the best TOTAL-body workouts you can do. But for some, stepping into a boxing gym can be pretty intimidating. But now you can have a boxing gym in your house!
What is 10 Rounds?
5 workouts a week
3 boxing workouts and 2 lifting workouts a week
-Boxing workouts are broken up into 10 rounds- 3 minutes each, focusing on punching combinations and footwork that progresses throughout the 6 weeks
Joel will teach you how every move actually begins at your feet, moves up through your hips, uses your core, and explodes all the way through your fists. With every punch you use your entire body- scorching calories and toning. This program is built around the simple and precise movements of boxing- without the impact! You won’t be using a sparring partner or hitting a heavy bag- instead you will train the way real boxers do- with shadowboxing!
The 3 boxing days are combined with conditioning drills that help build: -Power –Speed/agility –Endurance
The two days of weightlifting workouts include –Upper Body to build strength and power
–Lower Body/Legs- since every punch starts at your feet
And of course, there is amazing music in every workout to help keep you moving and give you the energy to keep going!
Who is Joel Freeman?
Joel is one of my FAVORITE Beachbody super trainers- he is SO nice and the energy that he brings is next level! From Core de Force to LIIFT4, I have been doing Joel programs for years now!
Joel has been in the industry for over 15 years as a trainer, manager of a gym and program creator. He has a passion for teaching that really helps you master proper form in his programs- ensuring amazing results. He loves to combine cardio and strength and is just so motivating!
When Can I Start?
March 9- Sample Workout Available
March 16- 10 Rounds Available for Coaches / VIP Customers
April 6- 10 Rounds Available for Customers
I will be running a 10 round LAUNCH party group for my coach test group and my customers jumping in on the 6th! As soon as you purchase you have access- no waiting period!
What equipment is required?
-Light, medium and heavy dumbbells for the lifting portion
-12” Resistance Bands – included in your package! -Small towel
What support will I have?
I will be hosting a the 10 ROUNDS LAUNCH PARTY prep on the 16th and will welcome the 2nd wave of participants on the 6th!
Meal plans, daily checks in and all of the motivation you could need will be provided! I love LAUNCH PARTY groups and going through the program for the first time -TOGETHER- and cannot wait to start!
What packages are there?
For New Customers:
For Existing BOD Members:
I always recommend the Deluxe packages- especially with a program like this where you will be SORE. Having Recover will help you function the next day- and allow you to give your next workout 100% And Energize will give you the power to really crush your workout.
I also highly recommend the MEGA pack this time! It is a great way to get everything you need- plus you can even try out our newest Plant Based Beachbars! The Mega pack also includes a 3 Day Refresh, so you can start off on the right foot and Hydrate since you will be SO SWEATY in this program!
My favorite add ons:
If you don’t get the mega pack, these are my favorite products that will be on sale!
I am so excited to do this program with you! Make sure that you have filled out this form to be kept up to date! I will be sending out the sample workout on March 9th and an order form shortly after! Cannot wait to rock this with you!