Tuesday, December 15, 2015

Italian Sweet and Savory Acorn Squash Bowls

21 Day Fix Dinner Recipes


Before I made this recipe I had never cooked acorn squash before.  I would walk past it in the grocery store and be intrigued, it looked so pretty, but I really didn't know what to do with it. I decided something had to be done about that this week and holy moly am I glad!!! These sweet and savory squash bowls are a SERIOUS party in your mouth!

21 Day Fixers I estimate 1/2 an acorn squash to be 2 green, 1 red, 1/8 blue, 1/4 yellow

Serves 4

Ingredients


Filling:
2 acorn squash
16 oz Italian turkey sausage ( can buy crumbled or if you buy links, remove meat from sausage casings)
2 tbsp EVOO
2 cloves garlic
1/3 cup yellow onion, diced
1 1/2 tsps red pepper flakes
1/2 tsp fresh thyme
1 tbsp each chopped fresh basil, parsley and oregano
1/2 cup roasted red peppers, chopped
1/2 cup canned fire roasted diced tomatoes
1/2 cup drained canned or jarred artichoke hearts, chopped
2 cups fresh baby spinach
Salt and pepper as needed
4 small basil leaves (for presentation)

Topping:
1 slice whole wheat bread
Sea salt
1/2 cup parmesan cheese finely grated
4 tbsp water
1 tsp EVOO
21 day fix dinner recipes


Preparation


Fresh breadcrumbs:
Toast whole wheat bread crumbs. In a small mini food processor blend until finely chopped. Fry in extra virgin olive oil. Toss with salt and set aside.

Squash:
Wash, halve and scrape the inside of the squash. Place  the squash in a microwave safe shallow dish with a little water (about half an inch deep). Microwave on high for 7-10 mins or until fork tender. If you do not have a large enough dish, place halves in smaller individual shallow bowls. May take longer to microwave (mine took about 13 mins each). Leave in microwave until ready to fill.

In a large pan, saute in olive oil the crumbled turkey sausage, onions garlic, red pepper flakes. When the sausage is almost cooked through add the roasted red peppers, fire roasted tomatoes, artichoke hearts and fresh herbs (basil, parsley, thyme and oregano). Cook through. If too much liquid in pan, cook until mostly reduced. If meat looks dry, add a small amount of water to pan. Add spinach and toss gently until wilted. Taste and add salt and pepper as needed. Remove from heat.

Place squash halves on a lightly greased aluminium foil. Distribute filling among acorn halves and sprinkle with black pepper. Add 1 tbsp of water to each squash. Coat with fresh breadcrumbs and parmesan cheese.

Broil for just a couple of minutes until cheese is lightly browned. Watch closely so they don't burn!

Top with fresh basil leaves, serve and enjoy!

21 day fix dinner recipes


**If you make extra for lunches, to reheat, preferably place on a lightly greased aluminum foil and bake at 400 degrees for 25-30 minutes or until heated through.



The following recipe is adapted from http://www.thekitchn.com/quick-weeknight-meals-recipe-5-96858


Sunday, December 6, 2015

The Master's Hammer & Chisel Sneak Peak and Meal Plan!



The Master's Hammer and Chisel is the newest Beachbody program to be released just this past week and the Beachbody community went insane!!! I could not be more excited about this program! If you aren't familiar with it, I posted a recent blog post that goes into detail on the program, what it's designed to do, who it's for and what you need to be able to do it. Check that post out here.





With the way that this schedule is set up, I decided to complete the 3 day refresh Mon-Wed this past week and start the program on Thursday. This allows me to have Sunday's as my rest days and gave me the change to refresh and detox my body after Thanksgiving and prime it for a new program!  Feeling pretty darn good right about now!






Here's a little clip from yesterday's ISO Strength Chisel workout. KILLER! Each exercise was repeated for 10 reps then held for 10 seconds and you repeated that 3 times. By that 3rd round everything burned!!!





I've taken my official before pictures but I'll save those to put into a collage with my after's at the end of the program!  Yesterday I happened to be trying on some bathing suits in preparation for my family's annual NYE trip to the Dominican Republic and snapped a couple progress pics to show where I'm at right now.  Pretty darn happy! I know Hammer and Chisel is going to help push me to the next level!  I might not see the absolute BEST results I can get as I am going on a 1 week vacation right in the middle of it, but I do plan to keep up with my workouts while I'm away and may do another 3 day refresh when I return to combat any vacation bloat and get me back on track with the program!






Since today is Sunday it's my rest day and I used the day to prep my meals for the week.  What works best for me is to create a meal plan on a Thursday or Friday, get my grocery list together and go shopping on a Saturday. I then try to spend a few hours on Sunday afternoon to get things ready.  Most of my time is generally spent cooking breakfasts and lunch and chopping up meat and vegetables, putting together marinades and spice blends to make dinners easy to throw together during the week.


21 Day Fix Meal Plan


The Master's Hammer and Chisel meal plan for me is basically what I was following on the 21 Day Fix so it wasn't much of an adjustment for me which was good! I'm following the Lean plan and in the lowest container bracket which allows me 3 Greens (minimum), 2 Yellow, 4 Red, 2 Purples, 1 Orange, 1 Blue and 2 tsps.  Above is my meal plan for the week and let me tell you, I am beyond excited.  This process can take a little getting used to but once you realize that these programs are NOT restrictive and you really enjoy good food, losing weight and sticking to the program becomes that much easier and more enjoyable! I get bored very easily with food so I make a huge effort to keep my meal plans interesting but easy and fitting in well with my schedule.


New Year New  You Support Group!


I'm accepting applications for my "New Year New You" challenge group starting on January 4th! If you're ready to take your health and fitness to the next level, if you're interested in this program or want to talk about another one that might be a better fit for you, complete my application below and I'll reach out to you to set up some time to talk! Don't forget to sign up for your FREE Teambeachbody.com account!





Fill out my online form.
There are tons of Wufoo features to help make your forms awesome.

Tuesday, November 24, 2015

Introducing the Master's Hammer and Chisel!

Exclusive test group!

I don't know about you, but I am FREAKING EXCITED about the release of Beachbody's newest program, The Master's Hammer and Chisel, on Dec 1st, 2015!!! Unless you've been living under a rock for the last year you've probably heard of a little program called the 21 Day Fix that has been completely changing people's lives (seriously, just google before and after's!) The creator of this program, Autumn Calabrese has teamed up with Body Beast creator, Sagi Kalev, to bring you an innovative resistance-training program to help you sculpt your body! 

Both of these trainers are well known for getting everyday people like you and I amazing results, right from the comfort of your own home.
Mrs. Virginia Master's Hammer and Chisel Results

Autumn and Sagi bring their experience as a professional bikini competitor and body builder to help you chip away fat and carve every muscle for a strong and visually stunning body in 60 days! (Ahhhh...who doesn't want that right?).  Having had the chance to complete 2 sneak preview workouts through Beachbody On Demand I can confidently say this program is going to be INCREDIBLE! 

I'm all about the details though. Tell me what I get and how it works! If you're like me, keep reading, and find out what you need to do to get your copy and join my exclusive Master's Hammer and Chisel test group starting on December 14th!





How does the program work?

  • The Workouts: This program is based on 3 phases of muscle sculpting -known as SSP Training (Stabilization, Strength and Power)- to help you rapidly build, chisel and refine your body in 60 days. The workouts are 30-40 minutes long, and I don't know about you, but as someone who works full time, does additional contractor work AND is a Beachbody Coach, those workouts fit pretty darn well in with my busy schedule! I have to get it done and get on out the door!
  • The Nutrition: Nutrition is the biggest determining factor in the success you see when you're working out and trying to see results. Yeah working out is important, but if you stuff your face with a burger king each night, no, you're not going to see abs! To maximize your results and help you see the fruits of your labor, this program comes with a straightforward portion-control nutrition plan, including portion control containers, that you can customize to meet your goals. So if you're looking to lean out, sculpt and maintain what you've got or build muscle, there are options for you.


What does the program include?

The Base Kit includes:
  • 60 day money back guarantee
  • 12 workouts on 6 DVD's- A comprehensive program from seasoned trainers and award-winning fitness competitors, Sagi Kalev and Autumn Calabrese 
  • 7 Portion control containers and a Shakeology shaker cup
  • The Master's Hammer & Chisel Program and Nutrition Guide- straightfoward, easy to follow and also includes recipe ideas and expert tips from Autumn and Sagi!
  • Quick start guide which lays out your blueprint for building the body you want
  • 60 Day Calendar
  • 2 FREE Bonus workouts! - 10 Minute Ab Hammer and 10 Minute Ab Chisel
  • Exclusive additional FREE workout - when you order through your team beachbody coach you also get the Master's Cardio! Short, but intense, this workout boosts aerobic capacity, power and muscular endurance- without impacting your lean-muscle gains.
  • 24/7 online support
The Deluxe kit includes:
  • Everything in the Base Kit
  • 4 additional bonus workouts
  • Extra set of portion control containers
  • 8lb medicine ball

Who is this program for?

First, let me clear this up. Weight lifting is for both Men AND Women! This program is for both Men AND Women! Now that we have that sorted.....

Ultimately this program is designed for someone who has a little experience with lifting weights such as graduates of the 21 day fix program, 21 day fix extreme, body beast, or P90X. If you've done a Beachbody workout program that requires weights in some way, shape or form, you'll be good. If you are comfortable with weights and have used them elsewhere, you'll be fine. However for those of you who need a little extra help, there is a modifier who demonstrates the moves at a lower intensity to help you out as you learn and get comfortable. There are also options to adapt certain exercises if you have limited equipment.





What equipment do I need?

  • Dumbbells- whatever a comfortable range is for you. For me right now that's between 5-25lb. For Men you'll need higher.
  • An exercise bench or stability ball (my personal preference is a bench but a stability ball is cheaper and perfectly fine to use, especially if you're on a budget and don't have this stuff already)
  • A pull up bar OR resistance bands with a door attachment 









Optional additional items

These items are not required to be able to do this program and see great results, but some may enhance your workout experience and take you're results to the next level! So, while not required, definitely recommended!
  • Workout mat
  • Towel
  • Workout gloves (weight lifting gloves or personally I use some yoga gloves from target because I get sweaty palms when I'm lifting!)
  • Team Beachbody Club Membership- allows you on demand streaming of the workouts from any mobile device and an internet connection (great for traveling)
  • Team Beachbody Performance Line- Maximize your results by adding the performance line to your program to support your energy, muscle-building and recovery. Instructions for incorporating these products into your nutrition regime are included in the Master's Hammer and Chisel Nutrition Guide
    • Energize (Pre-workout energy)
    • Hydrate (During workout hydration)
    • Recover (Post workout muscle recovery)
    • Recharge (Nighttime muscle recovery drink)
    • Creatine (Boost muscle strength and power, improve high intensity performance and enhance effects of resistance training)
    • Beachbody Performance Stack (includes ALL of these items together discounted)

Join my EXCLUSIVE Test Group!

My test group kicks off on Monday December 14th! The first week will be a plan and prep week and then we jump into our programs on the 21st (or sooner if you prefer!). 
Yes, Christmas week, NO this does not mean you cannot enjoy your Christmas dinner (just get you're workout in first!!). 

What do I need to do to join?

#1. I MUST be your assigned coach through Beachbody. If you are not currently working with a coach, please head on over and create your FREE account with Team Beachbody.(If you are working with a coach, please contact them to discuss their upcoming challenge groups.)

#2. Please complete my challenge group application (bottom of this page or click here).  This will allow me to learn a bit more about your goals, expectations and to see if this group is a good fit for you.

#3. You commit to the Master's Hammer and Chisel Challenge pack. This includes your full 60 day workout program, your nutrition guide, workout schedule, program manual, a 1 month supply of Shakeology all at a discounted rate AND with discounted shipping (price to be announced)

#4. You must be ready to commit to your goals and to being an active participating in my online challenge group. You commit to supporting others, and in turn being receptive to support yourself! You promise to check in once a day and let the group know how you are doing for accountability and support.

In return you will receive an environment to connect with others working on their health and fitness goals and to ask questions.  You will receive support, motivation, guidance and tips and tools to get your best results.  You will receive recipe ideas and meal planning assistance

If you're ready to get started, complete my challenge group application below:





Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Tuesday, November 17, 2015

21 Days of Fitmas Challenge!


21 Day December Fitness Challenge

This is a tough time of year for anyone who is worried about gaining weight or is working on a health and fitness goal. Can you REALLY enjoy the holidays and not ruin your goals? Of course you can and I am going to teach you how!
Healthy For the Holidays!
With Halloween behind us, Thanksgiving just around the corner and for those who celebrate Christmas and New Year's too, you need to be strategic about how you navigate the holiday season. You can have your cake and eat it too....just not every night!This holiday season I'm teaming up with 2 amazing coaches, Jennifer Defelice and Wendy Pierce to host a 21 Day Fitmas challenge focused specifically on the 21 Day Fix and 21 Day Fix Extreme program....your choice. Both of these programs also happen to be on sale until the end of November. Ask me about that....trust me...you want to!!!


***Tis the season for giving, so I'm also offering some awesome prize opportunities. Scroll down to see what they are!


What can you expect from this group?

  1. Each participant is will be doing 1 of Autumn Calabrese's revolutionary programs, either the 21 Day Fix or 21 Day Fix Extreme. Unless you're SUPER ready to tighten the belt, I would likely recommend the 21 Day Fix to start!
  2. Sample meal plans and recipe ideas for the season!
  3. Daily support, motivation and accountability. 
  4. Tips on handling holiday parties, traveling and eating out.
  5. Great prize opportunities! We'll be doing a random drawing at the end of each of the 3 weeks to give 1 prize away each week!

So what are the requirements to join?

  1. You commit to trying the 21 Day Fix or 21 Day Fix Extreme program and drinking Shakeology once a day.
  2. You commit to checking into the group at least once a day and letting us know how you are doing, what you are struggling with and what you are having success with!
  3. You commit to being a motivator for other people, and they in turn will help motivate you!
  4. You are ready to make a change!
If this sounds like you, just complete my challenge group form and let's get you started!

Optional: A couple of us will be kicking things off with the 3 Day Refresh on Monday November 30th, to help drop a couple of pounds, lose some bloat and prime our bodies for the program.  Beachbody does offer additional savings if you decide to get your 3 Day Refresh at the same time as your 21 Day Fix challenge group pack.  If you'd like to lose some post-turkey-dinner-jiggle or just jump start your results, let me know!


Get Fit for the holidays and win prizes!


Monday, October 26, 2015

Mini Ham, Cheese and Quinoa Egg Cups



These little ham and egg cups make a perfect on the go breakfast or snack option! Packed with protein and gluten free, they also freeze very well!

Servings- 18

Ingredients

16oz (1 small container) liquid egg whites
2 whole eggs
2 cups cooked quinoa (approx 3/4-1 cup uncooked)
1 cup shredded cheddar cheese or cheese of your choice
1/4 cup shredded parmesan cheese
1 cup diced ham steak
1/4 cup fresh parsley, chopped or 2 tbsp dried parsley
4-5 green onions (scallions) chopped
Salt and pepper to taste

Directions

1. Preheat oven to 350 degrees. spray 2 muffin tin trays with EVOO or coconut oil spray



2. Combine all ingredients in a bowl and mix well
3. Fill 18 muffin tins. Bake for approximately 30 min. Muffins are ready when slightly golden brown.

4. Cool and divide into individual baggies for freezing or refrigerating.

Recipe adapted from Iowa Girl Eats recipe

Friday, October 23, 2015

Pecan Cinnamon Roll Shakeology


Chocolate Shakeology Recipes


Yum Yum Yum!!! That's all I have to say about this shake. Okay...that's not all I have to say about it, but seriously it is YUM!!!  Perfect for this holiday season!

Did you know that studies have shown that people who start the date with a protein-rich breakfast consume 200 fewer calories per day? Part of this reason is because the amino acids help dull hunger leaving you feeling fuller for longer!  Shakeology is a full meal replacement shake that contains a whopping 17g of protein!

Indulge the healthy way!  This recipe is perfect for the holiday season.  Get your breakfast in on the go or enjoy this for an afternoon snack!

Pecan Cinnamon Roll Shakeology:


1 scoop Chocolate Shakeology (or Vegan Chocolate Shakeology)
1/2 tsp cinnamon
1/2 tsp vanilla extract
8 pecan halves
1 cup unsweetened vanilla almond milk
Ice to taste!



Tuesday, October 20, 2015

Peanut Butter Balls

Clean Eating Halloween and Christmas Candy

Ingredients

  • 2 Tbsp natural honey
  • 1/2 cup natural peanut butter
  • 2/3 cup dark chocolate, smashed into smaller pieces
  • 1 1/2 tsp organic coconut oil
Directions

  1. Using an electric mixer, blend honey and peanut butter together until thick (this should take about 1 minute)
  2. Roll mixture into balls approximately the size of a quarter. You should get anywhere between 16-20. Put on parchment paper/freezer paper and place in the freezer for approximately 30mins-1 hour (until chilled)
  3. Melt coconut oil (if not already melted) for 30 seconds in the microwave
  4. Melt chocolate chips in the microwave for approximately 1 minute, add in melted coconut oil and stir. Heat again for another minute or until all chocolate is completely melted
  5. Let chocolate/coconut oil mixture sit to cool slightly (but not harden)
  6. Remove your chilled peanut butter balls from the freezer and roll in chocolate
  7. Place back on parchment paper and let chill in the refrigerator until solid.
  8. Keep in a zip lock baggie in the fridge or freezer.

Monday, October 12, 2015

21 Day Fix Transformation!

Meet my challenger, amazing friend and 21 Day Fix graduate Angie!


Angie decided to participate in my 6 week Fit and Fab for Fall challenge group and chose the 21 Day Fix as the program she wanted to start with to help her blast some summer pounds she had gained and get back to her svelte self!  Angie didn't have a lot to lose, but even her transformation astounded me!  Little did I know, that while Angie was following the 21 Day Fix, drinking Shakeology each day and being supported through one of my challenge groups, she secretly had her husband following along with the program as well!  Even though I am well aware of the potential of this program, when she sent me both of their results, my mouth literally hit the floor! THIS is why I love what I do.  THIS is why I believe in Beachbody and their products, and THIS is absolute, no questions asked proof that they work.




In 21 Days Angie lost 8lb and 4.5 inches! The transformation in her pictures speaks VOLUMES!  Not only that but her husband lost 7.75 inches and 10lb....in 21 DAYS! Unfortunately she forgot to take before pictures of him!


Through her consistency and dedication to the program she achieved amazing results and looks fantastic!  I am so incredibly proud of her for sticking so diligently to the program and for being brave enough to share her results so others can see that this program WORKS!!

Get YOUR 21 Day Fix Challenge pack HERE!


We are not extraordinary people doing these programs.  These pictures are not airbrushed or taken by professional photographers.  These are real results from every day, normal Joe's (or in this case Jane's) who woke up and decided it was time to take action. Time to make our health and our fitness goals a priority. We stepped up to the plate, sought out the help we needed and made it happen.  The wonderful thing about Beachbody is that it offers the total solution package.  When you purchase a Challenge Pack through a Team Beachbody Coach you get:
  • Fitness
  • Nutrition
  • AND Support in the form of Challenge Groups
As a Beachbody Coach it is my goal to help you find the best program to suit your needs. I am not here to simply sell you something and send you on your way. I am here to help guide you through your program, provide you with support, motivation and guidance to help you reach your health and fitness goals.  

So, if you are ready to make a change, complete my challenge group application below and let me know why you feel you're ready.


Fill out my online form.
Use Wufoo integrations and get your data to your favorite apps.

Saturday, October 10, 2015

My 3 Day Refresh Results!

After completing Insanity and the 21 Day Fix this summer I took a week "off" from following set programs.  During this week I still worked out, doing different programs each day for variety, and I scheduled a couple of cheat meals.  Well...let's just say my eating habits were not great in general that week and I indulged a little more than I should have.  By the end of the week the scale for me had jumped significantly...7lb to be exact.  This would seriously alarm most people, but I knew it was mostly water weight.  While I had eaten poorly, I certainly hadn't eaten enough to gain anywhere even close to 7lb in fat, but it's still discouraging to see.  My next plan was to jump into the 21 Day Fix Extreme Countdown to Competition plan, but I decided to kick start this with the 3 Day Refresh to help lose some of the bloat and water weight I had put on the week before and prime my body for jumping into the 21 DF Extreme!  Keep reading to see my results!




What is the 3 Day Refresh? 

The 3 Day Refresh is designed for 3 purposes:

  • To kick-start a healthier lifestyle. You can use this program after a period of bad eating to get rid of bloat and adverse effects poor eating habits have on your body.  You can also use it to kick start the first 3 days before you begin a new nutrition/workout program, which is what I chose to do.
  • It can serve, for some, as a regular monthly "tune-up" to knock off up to 3lb or so each month
  • Others use it as part of an "Ultimate Year of Health" plan.  Completing it once annually for a deep cleanse, and then tune up with the refresh 4 times throughout the year (quarterly).



What does it consist of?

With the 3 Day Refresh you get 6 packets of Vanilla Refresh Shakeo, 3 packets of your choice of flavor Shakeology packets and 3 Fiber Sweep packets.  You CAN eat on this program.  Hunger was not a massive issue for me on this.  This is what a day on the Refresh looks like:


My Review

The first day was definitely the hardest.  I had read other people's reviews on the Refresh but still wasn't quite prepared! This is my experience and my tips for you!

  • Breakfast was perfectly fine for me. I love my chocolate Shakeology and regularly drink herbal tea, so this was no issue! 
  • My first experience with the Fiber Sweep was not pleasant! When you blend this with water DO NOT, I repeat DO NOT let it sit for any length of time before drinking it.  It gets thick, fast, and becomes a little gelatenous.  Hard to swallow.  I actually gagged trying to get it down and only managed half the first time around.  What I learned from this first sweep was that it worked better for me to use about half the amount of water, shake vigorously and chug immediately. I was able to drink it the next 2 days just fine like this.  Still not pleasant, but do-able!
  • Vanilla Refresh Shakes- Okay...so Vanilla is just not my flavour in general. I'm a chocolate girl all the way, so I wasn't terribly excited about these to begin with.  When I tried my first shake it did not appeal to me at all. Again I only managed about half this time and for my dinner shake.  I quickly learned what worked for me though and by the end of the refresh found these tolerable by adding some caramel extract to them.  Many people love these refresh shakes, many people hate them. Honestly I think it's just a case of personal preference, but adding some caramel extract made them better for me and I was able to drink the rest of my shakes with no problem.
  • Snacks and recipes.  My favorite dinner recipe was the mixed veggies with coconut oil. This has now become a regular way for me to prepare my veggies because I enjoyed it so much!  For my snacks I generally went with carrot sticks and almond butter. 

Day's 1 and 2 I felt totally fine. A little hungry here and there but it wasn't unbearable and by the time I got to dinner I actually struggled to get through everything. I always felt very full after dinner.  Day 3 I noticed that I was getting quite bloated.  This is something I had read could happen.  The Fiber Sweep can be a little much for our bodies to take at first, particularly if we aren't getting enough fiber leading up to doing a refresh like this. This bloating stayed with me on days 3 and 4. By day 5 I felt much better and the Fiber Sweep had done it's job!

My Results

For any reference, weight wise for those who like to know, I am 5'10.

The morning of Day 4 is when I took my results in the picture below after I had completed my full 3 days of the refresh.  I lost 5lb and 3.5 inches, mostly around my stomach and waist area.  At this point I was still feeling very bloated though.

2 days after I had finished the 3 day refresh, once the fiber sweep had fully worked it's way through my system, I dropped another 2.4lb on the scale.  This actually put me almost 1/2lb less than when I finished the 21 Day Fix the previous week, so of course I was thrilled! 

Tips for the 3 Day Refresh

It's not easy to do, but it's not terribly hard either. I enjoyed being able to eat on the refresh, the results were fantastic and once the fiber sweep had worked it's way through my system I truly felt amazing.  There were some uncomfortable points, but I got the results that I wanted and that's what I'm happy with.  I do highly recommend this for anyone looking for a good tune up for their system, if you went on vacation or had a seasonal holiday that you overindulged during.  It's a great way to quickly reboot your system and get back on track!

Looking to give the 3 Day Refresh a shot and would like some support, motivation and guidance through it? Contact me about my upcoming challenge groups and how I can help you through this program!





Tuesday, September 22, 2015

My 21 Day Fix Results!



Hello everyone!!

For those of you who follow my blog or may have stumbled across this post, I recently updated my results from the 21 Day Fix. Instead of creating a post about this I decided to dedicate a page to explaining what this program is, what it comes with and ended it with my personal results.  Please click on 21 Day Fix in the Navigation Bar above or go to the following link http://julianerussell.blogspot.com/p/21-day-fix.html

If you are interested in the 21 Day Fix and joining my upcoming challenge group, please complete my challenge group application form below or email me!

Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

Friday, September 18, 2015

21 Day Fix Buffalo Chicken Dip & Mojito Lime Tortilla chips



No need to miss out on the fun during Football Season! Enjoy this guilt free Buffalo Chicken Dip without ruining your results.

This recipe is for one serving, but just multiply as needed if making for multiple people. In the picture below I made for 6:


Buffalo Dip Recipe

Ingredients


  • 1/2 red container of Greek Yogurt (approx 6 tbsp)
  • 1/2 red container shredded chicken (approx 6 tbsp)
  • 1 blue container shredded cheese (approx 5 tbsp)
  • Franks red hot sauce or favorite hot sauce
  • Either 1 green container of veggies (1 cup) or 2 corn tortillas cut into 8 triangles each


Directions

  • Preheat oven to 350 degrees
  • Combine greek yogurt, chicken, 1/2 container cheese and hot sauce and pour into an oven safe bowl. Top with remaining 1/2 of cheese.
  • Bake for approx 15 mins until heated through (increase time for larger portions)

Mojito Lime Tortilla Chips Recipe

Ingredients


  • 2 corn tortillas
  • Grill Mates Mojito Lime seasoning (or other similar lime seasoning)
  • Spray EVOO or Coconut Oil

Directions


  • Preheat oven to 400 degrees
  • Line a baking tray with aluminum foil. Place tortillas on foil and spray both sides with coconut oil spray
  • Sprinkle lime seasoning on both sides
  • Bake for 10-11 mins
  • Cut into 8 triangles each





Enjoy! This recipe is 1 red, 1 blue and either 1 green or 1 yellow depending on whether you choose to eat it with veggies or tortilla chips. Feel free to double up if you have enough containers for the day.

Wednesday, September 16, 2015

Whipped Sweet Potatoes

21 Day Fix side dishes

I'm watching my dairy intake at the moment and had the hardest time finding a good whipped sweet potatoes recipe online that didn't involve some form of dairy in it....so I made up my own! I think it came out pretty damn good too! I hope you enjoy it.

I served this with my Almond Crusted Chicken Breasts and Balsamic Brussels Sprouts.

21 Day Fix container equivalent: 1 yellow, 1/2 tsp

Serves approximately 5-6

Ingredients

5 medium sweet potatoes
1/2 cup low sodium chicken broth
3 tbsp maple syrup
Pinch of sea salt

Directions

Slice sweet potatoes into approximately 4-6 parts (the bigger they are the longer they will take to cook). Fill a large pot about 1/2 way with water. Add sliced sweet potatoes and bring to a boil. Boil until fork tender. Drain the water and potatoes and return potatoes to the pot.  Heat your chicken broth until warm in the microwave. Add warmed broth to potatoes along with maple syrup and salt. Blend with an electric whisk until you've reached your desired consistency.

Enjoy!

Almond Crusted Chicken

21 Day Fix Dinner recipes

I don't know about you, but anytime I try to coat a chicken breast in something that is or resembles breading I can't get it to stay on. THIS recipe worked like a charm for me though (as you can see in my picture!) and I hope it will for you. I served this almond chicken breast with whipped sweet potatoes and balsamic brussel sprouts!

Here are the 21 Day Fix container equivalents:

Almond Crusted Chicken- 1 red, 1 blue
Whipped Sweet potatoes- 1 yellow
Brussel Sprouts (double portion)- 2 green

Serves 4

Ingredients

4- 4oz chicken breasts (I usually buy larger breasts and cut them in half lengthwise so they are thinner but long)
1/2lb of raw unsalted almonds
Approx. 1/2 cup liquid egg whites
Tsp each of Paprika, Garlic poweder, Onion powder
Dash of salt and pepper

Preparation

Preheat oven to 350 degrees. Line a baking pan with aluminum foil and lightly spray with olive oil or coconut oil spray.

Combine almonds and all spices (paprika through to pepper) in a mini food processor and blend until a flour like consistency. Add more spices to suit your taste if you like. If you still have some small chunks of almonds, don't worry about this, they work well in the coating and add a little extra texture.

Place egg whites and almond mixture into two separate shallow bowls. Dredge a chicken breast through the egg white bath, shake off extra egg whites and then dip both sides of the chicken breast into the almond mixture making sure to cover the entire surface. Place chicken onto the aluminium foil lined baking sheet. Repeat with the rest of your chicken breasts.

Bake for approximately 20-25 minutes (depending on your oven). Flip about half way through. If you like the coating a little extra crispy you can turn your broiler on and broil the chicken for a couple of minutes. Just keep an eye on it so it doesn't burn.



Friday, September 11, 2015

Homemade Chipotle Burrito Bowl

21 Day Fix Crockpot recipes. 21 Day Fix Fall and Winter Recipes.


This recipe is FOR SURE a keeper! I came across a recipe recently for pork carnitas and it immediately put me in the mood for some Chipotle, which got me thinking....I'm sure I could replicate a Chipotle Burrito Bowl at home!

Voila.....allow me to introduce you to my little friend! WARNING......guaranteed to tickle your taste buds and kick off a party in your mouth.  This recipe is quite versatile. You can make it with shredded beef, shredded chicken, even grilled steak.

Serves 4

Pork Carnitas Ingredients

2lbs pork loin (21 day fixers, this makes 8 portions. Measure out 4 ounces or 1 red container per serving and freeze the rest for later or refrigerate for next day leftovers)
Salt & Pepper
2 tsps dried oregano
2 tbsp chili powder
1/4 tsp ground cloves
1 tsp onion powder
1 tsp ground cumin
1 onion, coursely chopped
4 cloves garlic minced
1 jalapeno, seeded and chopped finely
1 orange, cut in half

Additional Ingredients

1 head of Iceburg lettuce, shredded
1 cup cooked brown rice, I like the Minute rice cups you just throw in the microwave
1 cup black beans, from a can, rinsed
1 cup sweet corn
2 cups Hot Salsa
1/2 cup Guacamole
1.5 cups Non- Fat Greek Yogurt
2/3 cup Shredded Cheddar Cheese
Jarred Jalapenos


To make the Pork Carnitas

Rinse and dry your pork loin. Salt & pepper liberally.
Mix all the spices together (Oregano through Cumin). Rub all over the pork
Place the pork in your crock pot. Top with chopped onion, garlic and jalapeno.
Squeeze over the juice of the orange and add the two halves.
Cover and cook on low for 8-10 hours or high for 4 hours.

Once the meat is tender, remove from the crockpot and let cool slightly before pulling apart with a fork.

To Assemble your Burrito Bowl

For those following the 21 Day Fix I'm including the container equivalents to help you portion out the correct amounts


  • Heat up brown rice, sweet corn and black beans, then mix together.
  • Layer a bowl with shredded lettuce (1.75 green)
  • Top with rice, beans and corn mixture (1 yellow container)
  • Top with pork carnitas (1 red container)
  • Add 1/2 cup hot salsa (1/2 purple container)
  • Add 2 tbsp guacamole (1/3 blue)
  • Add 1/3 cup non fat greek yogurt (1/2 red container)
  • Sprinkle 3 tbsp shredded cheddar cheese (2/3 blue)
  • Add 6-10 jalapeno slices, to your liking (approx 1/4 green)
And there you have it! Bon appetite!

Total 21 Day Fix container equivalents per serving: 1.5 red, 1 yellow, 2 green, 1 blue, 1/2 purple


If you try this and like it let me know in the comments!

Wednesday, September 9, 2015

21 Day Fix Chicken Parmesan



I LOVE this recipe! It tastes so indulgent it's hard to believe it's 21 Day Fix approved and so healthy for you. I served it for lunch one day just with steamed vegetables and was incredibly satisfied. For dinner I added 1 yellow container (1/2 cup) of whole wheat penne and topped with a little extra Grandma's Sauce and split a blue container of shredded moz over the penne and the chicken. Delish!

Ingredients


1 oven-fried chicken breast
3 tbsp Grandma's Tomato Sauce
2 tbsp shredded mozzarella cheese
2 tbsp shredded parmesan cheese

Preparation

  1. Preheat oven to 350 degrees F
  2. Place chicken in medium baking dish
  3. Top with Grandma's tomato sauce and cheeses
  4. Cover with aluminum foil. Bake for 15-20 minutes or until cheese is bubbly and chicken is heated through.
  5. Serve!
Container equivalents- 1 red, 1 purple, 1/2 orange 1 1/2 tsp

Serving options 
2 cups steamed mixed vegetables (add 2 green containers)
1/2 cup whole wheat pasta (add 1 yellow)

Recipe in pictures has 1/2 cup whole wheat pasta and 1 cup vegetables (1 yellow and 1 red)

Enjoy!

Fixate Oven-Fried Chicken

This recipe is so versatile! It's used 2 or 3 times in Fixate but the possibilities are endless! So far I have made the Chicken and Protein waffles recipe and I've also used this for the Chicken Parmesan recipe. Both were absolutely delicious and very satisfying. You really would think these are cheat meals.


Chicken Ingredients


2 tbsp pine nuts, toasted
1 tbsp cornmeal
1/2 tsp onion powder
1/2 tsp ground paprika
1/2 tsp garlic powder
1/2 tsp ground black powder
1/2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/2 tsp sea salt (or Himalayan salt)
1/2 tsp baking powder, gluten-free
1/4 cup almond flour
1/4 cup coconut flour
2 tbsp grated parmigiano cheese
1/2 cup low-fat buttermilk
1 large egg white (2 tbsp.)
4 (4-oz. each) raw chicken breasts, boneless, skinless
1 tbsp EVOO

Chicken Preparation


  1. Preheat oven to 425 degrees F
  2. Toast pinenuts. Place toasted pine nuts and cornmeal in food processor (or blender); cover. Pulse until finely ground. 
  3. Combine pine nut mixture, onion powder, paprika, garlic powder, black pepper, cayenne pepper, oregano, thyme, salt, baking powder, almond flour, coconut flour and cheese in a shallow dish; mix well. Set aside.
  4. Combine buttermilk and egg white in a shallow dish; whisk to blend.
  5. Dip each chicken breast into the buttermilk mixture; dredge in pine nut mixture until evenly coated. Set aside.
  6. Heat oil in large, ovenproof skillet over med-high heat until fragrant.
  7. Add chicken breasts; cook for 3 to 4 minutes. Turn chicken.
  8. Place skillet in oven; bake for 10 to 12 minutes. or until a thermometer inserted into the thickest part of each breast reads 165 degrees F. 
Container equivalents- 1.5 red, 1/2 blue, 1 tsp

Monday, September 7, 2015

Shakeology Mug Cake



After a fun Labor Day with family today and managing to stick to my 21 Day Fix meal plan despite many temptations, I found myself laying in bed with a bit of a sweet tooth kicking in.  I decided to whip up something quick, easy and that I had all the ingredients for: Shakeology Mug Cake!

This absolutely hit the spot! So easy to make and took less then 5 minutes to throw together and heat up.

Ingredients

1 scoop chocolate shakeology
1/4 tsp baking powder
1 tbs sweetener (I used stevia)
-1 egg
-optional, you can mix in 1 tbsp cocoa powder and/or 1 tsp peanut butter. I added both!
- 2-3 tbsp regular milk or unsweetened vanilla almond milk

Preparation

- In a mug, add the shakeology, baking powder, sweetener and optional cocoa powder. Stir to combine.
-Mix in an egg and 2-3 tbsp milk
-Combine all ingredients until all are wet
-Add in optional peanut butter by placing a dollop on top of mixture and pushing into the middle
-Heat for approximately 90 seconds. Keep an eye on it. Your microwave may take a little less time.  Mixture is ready when it starts to pull from the edges of the mug.
-Bon appetite!

21 Day Fix containers: 1.5 red and 1 tsp if you added peanut butter

Grilled Balsamic Zucchini

21 Day Fix approved!

Serves- 8
Serving size- 2 Zucchini slices

Ingredients

2 Zucchini
1/4 cup Olive Oil
1/4 cup Balsamic Vinegar
1/2 packet Stevia sweetener
1/2 teaspoon Italian Seasoining
Fresh ground black pepper to taste

Instructions

Slice the zucchini in half, lengthwise then cut in half again so you have 4 long slices. Put zucchini in a large zip-lock bag.

In a small mixing bowl combine the rest of the ingredients (olive oil through black pepper). Pour over the zucchini and seal the bag.  Move the marinade around to distribute it well throughout the zucchini.  Place the bag in the refrigerator for at least an hour up to 4 hours.

Prepare your grill and grill zucchini until fork tender but not mushy.

Zucchini by it'self is 1 green. I served this with roasted sweet potato cubes (1 yellow) and steak topped with goat cheese (1 red and 1 blue)

Enjoy!

Sunday, September 6, 2015

21 Day Fix- Grandma's Tomato Sauce

Fixate is fast become one of my favorite cookbooks ever! This sauce is TO-DIE-FOR.  My experience making homemade sauce is very limited but I was thoroughly surprised at how well this turned out when I made it. The possibilities are endless for this in terms of versatility. I love to add some Smoked Paprika or Chipotle Chili powder to my sauces occasionally as well as some italian seasoning but the only alteration I made to this recipe was adding red pepper flakes. I made a batch of this for the Chicken Parmesan recipe in Fixate but it's used in a number of recipes in the cookbook including the Mexican Taco's, Open Meatball Sub and Turkey Sloppy Joes.

 Ingredients


2 tbsp EVOO
1 medium onion, chopped
4 cloves minced garlic
1 (6-oz) can tomato paste, no salt added
1/4 cup red wine
2 (28oz ea.) cans whole peeled tomatoes
2 tbsp agave nectar
1 tsp sea salt (or Himalayan salt)
1/4 tsp ground black pepper
1 (3-oz) parmesan cheese rind (shredded parmesan cheese works fine too)
3 tbsp finely chopped fresh basil
Optional- I like to add about 1 tbsp red pepper flakes for a little heat


Preparation


  1. Heat oil in a large saucepan over med-high heat
  2. Add onion; cook, stirring frequently, for 5 to 6 minutes, or until onion is translucent
  3. Add garlic and tomato paste; cook, stirring constantly, for 2 to 3 minutes. Do not let tomato paste burn.
  4. Add wine; cook, stirring constantly, for 2 to 3 minutes.
  5. Add tomatoes, agave, salt, pepper and red pepper flakes (optional). Bring to a boil, stirring occasionally, for 3 minutes.
  6. Add parmesan cheese rind (or shredded parmesan); cook, stirring occasionally, for 1 hour.
  7. Add basil; mix well.

Wednesday, September 2, 2015

Nutter Butter Shakeology Recipe

Nutter Butter Vanilla Shakeology Recipe

For all my Vanilla Shakeology lovers out there, this one's for you!

Ingredients

1/2 cup nonfat milk
1/2 cup water
1 scoop vanilla Shakeology
1/4 medium banana, cut into chunks
1 tbsp all-natural peanut butter
1 tbsp coarsely chopped raw walnuts
1 cup ice

Blend together until smooth. Enjoy!

Coco Loco Shakeology (Chocolate & Coconut!)

Chocolate and Coconut Coco Loco Shakeology Recipe

This recipe is so delicious, I can't explain just how good it is! If you are a fan of chocolate and coconut together you will really enjoy this one!

Ingredients

1 scoop chocolate Shakeology
2 tbsps unsweetened shredded coconut (alternatively can use 1/2 tsp coconut extract)
1 cup of unsweetened vanilla/coconut almond milk (Almond Breeze makes this combo container)
1 cup of ice

Blend and enjoy! Let me know in the comments below if you enjoyed this!


Tuesday, September 1, 2015

21 Day fix Extreme Beef & Butternut Squash Stew

21 Day Fix Extreme Beef and Butternut Squash Stew


This recipe is by far one of my favorite 21 Day Fix recipes, and I couldn't believe it came from the 21 Day Fix Extreme program (my next Beachbody Purchase!)!  Not only is this incredibly easy to make (a little time consuming, but well worth it) it's absolutely delicious.  It freezes well and makes a hearty meal on the go. I think this will be a fantastic Fall/Winter meal, when we all crave a good pot of stew!

My 1 recommendation for this, is that it is even better the next day, so make a batch ahead of time and let it sit overnight to let the flavours really incorporate together.

This recipe makes 6 servings, approximately 1 1/4 cups each (mine worked out to be closer to 1 cup).   This recipe is 1 green container and 1 red container (YES, butternut squash is considered a green! Woohoo!)

Ingredients:

  • 1 tsp EVOO
  • 1 1/2 lbs of lean beef stew meat, boneless and cut into 2 inch cubes
  • 1 medium onion, diced
  • 1/2 green bell pepper, diced
  • 1/2 red bell pepper, diced
  • 4 cloves of garlic, crushed
  • 2 medium tomatoes (I have also used 3/4 can no salt added diced tomatoes for convenience)
  • 1 cup low sodium organic beef broth
  • 1 bay leaf
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 2 cups cubed butternut squash
  • 1/4 cup chopped fresh flat leaf parsley
  • I have also tried this recipe adding in some red pepper flakes for a little heat (optional)

Directions:

  • Heat EVOO in a large saucepan over medium high heat
  • Add beef, cook, stirring frequently, for 4 to 5 minutes, or until beef is brown.
  • Add onion and bell peppers; cook stirring frequently for 4 to 5 minutes, or until onion is translucent.
  • Add garlic, cook stirring frequently for 1 minute
  • Add tomatoes, broth, bay leaf, salt & pepper and optional red pepper flakes. Bring to a boil.
  • Reduce heat to medium/low, cook covered for 40 minutes
  • Add butternut squash, cook stirring occasionally for 8-12 minutes or until the sauce thickens and beef is fork tender. Squash should also be fork tender.
  • Remove bay leaf, serve topped with parsley

Sunday, August 30, 2015

What's next? My 21 Day Fix and Cize hybrid!

 21 Day Fix and Cize Hybrid!


Last weekend I completed my 2nd round of Insanity where I also added in the 21 Day Fix meal plan into the 2nd month of my workouts, and many people wonder what's next?  I saw fantastic results but still have a long way to go to get to where I want to be and stopping now is not an option.

This past week I decided to switch things up and try a different workout each day to give myself variety, try some of the programs I've had but haven't had a chance to complete yet and go back to some old favorite workouts.  This is what my schedule looked like:


Tomorrow I begin my next round of the 21 Day Fix but this time I'll be doing a hybrid of the program with Shaun T's new dance program, Cize.  I will be subbing out 2 Fix Cardio workouts a week and adding in Cize workouts in their place.  For the next 21 days I'll be doing 30 minute workouts, 7 days a week (Sunday's are yoga) and tracking my results.

21 Day Fix and Cize Hybrid Schedule
21 Day Fix and Cize Hybrid Schedule

The week highlighted in pink is the optional doubles week that the 21 Day Fix offers.  I also like to occasionally take a lunchtime yoga class at work but leave those up to what my schedule looks like that day and how I'm feeling so they are optional.  To prepare for this first week I completed a meal plan on Friday, grocery shopped on Saturday and spent some time on Sunday preparing food for the week.  This is a great help to me as my evenings are busy and after a long day at work it's helpful to come home and be able to throw dinner together quickly!

Meal Plan Week 1, 21 Day Fix and Cize Hybrid
Meal Plan Week 1, 21 Day Fix and Cize Hybrid

Meal Prep Week 1, 21 Day Fix and Cize Hybrid

I'm excited to try out some new recipes from Autumn Calabrese's cookbook Fixate this week and kick butt with my first time experiencing the workouts from the 21 Day Fix program.  I hope you'll follow along with my progress through my blog or Facebook!

If you have an interest in trying out the 21 Day Fix program but could use some support, guidance and accountability, my next private online support group begins on Sept 7th.  Click here to complete my challenge group application form to tell me a little bit more about yourself, your goals and we can see if this would be a fit for you!