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Showing posts from June, 2016

8 Tips To Help You Lose Those Last 10 Pounds.

2 Months until the annual Team Beachbody Coach Summit in New Orleans. It's time to get my nutrition in check and be ready to kick up my boot and summer shorts. So here is the bottom line, whether you are going on vacation, a wedding, a special event or you just want to truly look and feel your best there are a few things that I do to stay in tip-top shape.

1. You have to track your progress. Whether you use an application like My Fitness Pal or you use good old fashioned pen and paper you need a system for keeping track. The 21-day fix comes with the nutrition guide, the portion controlled containers and the tracking sheets so that you document what you are eating. How often do you go through a day thinking you were spot on with your nutrition and then you had an extra handful of nuts, finished your kid's ice cream or a glass of sweet tea? I mean it happens to us all, but we think we were on track! We don't think those little things add up but in reality, the will break you…

Kick Off To Summer Survival

You Are Invited to join me for 37 days 1 week of prep and 4 weeks of clean eating and 30-minute workouts for some summer time accountability!

When it comes to summer enjoying one too many cold beers, our favorite ice cream and on the go, summer fun can take over my plans to stay focus. As a health and fitness coach I have learned so much about my own body and how I feel when I stay consistent with clean eating and to be honest I don't want to go back to the old way of eating. My passion is helping other to learn what foods work for them and how they can still feel great.

So I'm putting my expertise to the test and running a mid-summer group to teach you a few things:

-Balance between those summer treats and your goals.
-How to travel and eat healthy.
-How to make a meal plan.
-Healthy summer swaps.
-Proper portion size.
-30-minute total body workouts.
-At least 1 cheat meal per week.

This is not a crash diet but a lifestyle change and my goal is to teach you how to enjoy your summer and…

Are you ready to make a change?

I'm looking for the next 15 ladies that are ready to go all-in to change their health. I want those that really want this and that don't want to put themselves and their health on the back burner. It's not so easy to do with everything going on...BUT, everyone has 30 minutes a day, and it's only 21 days!! So NO excuses right!!

So, here's the deal...you are going to have an EXACT workout program that will show you EXACTLY what to do to get you RESULTS...

You will receive:
Meal plans and nutritional supportThe color coded portion control container system ( that determines HOW MUCH protein/fats/carbs to eat with each meal. It's FOOL-PROOF! As long as you meet me halfway, commit and put in the effort, we will get you to your goals.)RecipesSnack ideas, Daily accountabilityDaily Tips ( How to be successful )MotivationMe as your coach
Pre - Season starts Tuesday ,July 5th with 5 days of clean eating and official kick-off, and only go *21 Days* so you're done and feeli…

Roasted Cauliflower

I am not a big fan of cooked Cauliflower but I found this recipe and changed it up and made it my own. I now love cooked cauliflower. Give it a try and let me know what you think. Don't forget to share it on your wall as a reminder to make it for dinner.

Roasted Cauliflower Ingredients: head of cauliflower
Salt-free Mural of Flavor ( by Penzeys spices ) or use your favorite seasonings
4 cups (1l) vegetable or chicken stock, more or less, depending on the size of the cauliflower
2 - 3 Tablespoons coconut oil
Fresh cracked pepper Directions 1. Preheat your oven to 400ºF (200°C). Trim the bottom of the cauliflower and remove all the leaves and the stem, but without breaking apart. Give it a quick rinse and pat dry. 2. Place the cauliflower in a pot and cover with stock, add fresh seasonings. Bring to a boil and simmer for 12 minutes. 3. Drain and transfer the cauliflower head in a cast iron skillet or any oven proof pan. Ladle a little of the cooking stock over the cauliflower then d…
Balsamic Chicken and Mushrooms 4 boneless skinless chicken breasts
1/2 tsp sea salt
1/2 tsp pepper
1 package button mushrooms washed patted dry and sliced
3 tsp, minced bottled garlic
1/4 cup balsamic vinegar
3/4 cup low sodium chicken broth
1 bay leaf
1/4 tsp dried thyme
cooking spray

Preparation 
Season chicken with salt and pepper. Spray a non-stick skillet with cooking spray and heat to  medium high. Add the chicken and saute until brown on one side. Add garlic and flip  over chicken breasts and add mushrooms. Continue cooking while stirring mushrooms. Cook for about 3 minutes then adds vinegar, broth, bay leaf, and thyme.
Cover and simmer over medium-low heat for 10 minutes, stirring occasionally. Remove chicken, set aside and keep warm. Continue simmering sauce, uncovered for about 7 minutes.  Discard bay leaf and pour mixture over chicken and serve.

Make extra and use for your salad or lunch the next day, tastes yummy after it has been  sitting in that juice all night!

Sesame Chicken made clean.

Ingredients:
Boneless chicken breast (3-4 breasts)
1/2 an onion, finely chopped
2 cloves garlic, minced
1/2 c honey
1/2 c low-sodium soy sauce ( I use Gluten Free )
4 Tbls tomato puree/paste
2 tsp sesame oil
3 tsp cornstarch
1/4 c water




Serve with 2 c broccoli florets, chopped into bite-sized pieces + 1 tsp sesame oil for frying
Rice or quinoa, to serve
Toasted sesame seeds, to serve
Directions:
1. Spray the inside of the crockpot with cooking spray to make it easier to clean after. Place chicken in the bottom of the cooker.




2. Combine the onion, garlic, honey, soy sauce, tomato paste and oil in a bowl and stir.


3. Pour sauce over the chicken and cook on low for 4-6 hours (depending on how much chicken. You can use frozen breasts so and cook for 6 hours.)





4. 20 minutes before you want to serve, prepare the rice and remove the chicken from the slow
cooker.
Buffalo chicken wraps

Ingredients:
12 oz. boneless skinless chicken breast
1 celery stalk, roughly chopped
1/2 onion, chopped
1 clove garlic, whole
16 oz. low sodium chicken broth
1/3 c. hot sauce 

For the wraps: whole wheat wraps, baby spinach or lettuce, diced tomato, cheese, avocado


Directions:

1. In the crockpot, combine chicken, onion, celery, garlic and broth (enough to almost cover the chicken - use water if the 16 oz. of broth isn't enough.) Cover and cook on high for 4 hours or low for 6 hours (add an hour if using frozen chicken breasts.)

2. Remove the chicken from the crockpot and put aside 1/2 cup of the broth. Dump the rest.  Shred the chicken with 2 forks. 
3. Return chicken to the slow cooker and add the 1/2 cup of broth plus the hot sauce.
4. Cook on high for another 30 minutes. 


Preparation options: Buffalo chicken wraps (lettuce, tomato, buffalo chicken, blue cheese crumbles.)Buffalo chicken salad  ( directions are for one serving ) 1 cup of your  favorite greens, 1/4 cup black …

Healthy Eating, Clean Eating What is it?

You may have heard of clean eating, low -carb, low calories, paleo, vegetarian and wonder what it is all about.  You can read all day long and come up with a lot of different answers.  My thoughts are to eat clean and what does that mean?  It means to eat real food and not processed food that has added chemicals.  Below is a list of changes you can start making today.

Some simple swaps to clean eating: Ditch the preservatives. There are so many healthy, “fast food” options now, that it’s not necessary to eat food with preservatives anymore. Check the packaging to be sure it reads “no preservatives.” Some common preservatives to avoid are BHT, BHA, nitrites, nitrates, and sodium benzoate. Preservatives can cause all sorts of health problems ranging from cancers to neurological disorders. You don’t have to ditch the packaged food, just ditch the preservatives.Stick to real food ingredients. Label reading will come in handy. Foods labeled “organic” or “all-natural” generally contain all r…