Wednesday, August 2, 2017

Sweet Potato Veggie Hash!



I am always on the look out for ways to spice up my breakfasts (literally...I like food that has a kick to it!) So when I came across a variation of this recipe I knew I had to make it for myself and put my own spin on this!

Let me preface this by saying, though I had this for breakfast with scrambled eggs on the side, this would make a GREAT dinner side dish too and is an awesome way to get in some extra veggie servings!

Served 4

Ingredients
2 medium sweet potatoes, diced into small cubes (no need to peel--hooray time saver!!)
1 small red or yellow onion, diced (your preference!)
1 large red bell pepper, diced
1 large green bell pepper, diced
1 10oz bag baby spinach leaves
1/2 tsp cumin
Pinch of red pepper flakes and cayenne pepper (to your taste....start with just a little!0
Couple of tsps water
2 tsps EVOO

Directions


  1. In a large skillet with the EVOO, add the sweet potato, onions, bell peppers, cumin, red pepper flakes and cayenne.  Cook over a medium heat for approximately 15-50 minutes. I covered the dish to cook the sweet potato faster but just watch the bottom of the pan doesn't burn. Stir occasionally.  If the sweet potatoes are not cooking fast enough, begin adding a tablespoon of water at a time to help steam them. 
  2. Once the sweet potatoes are soft, add the spinach in bunches and combine until cooked through.
And that's it folks! Easy peasy lemon squeezy!

For my portion control peeps this was 1 Yellow, 1 green, 1/2 tsp!

Wednesday, June 7, 2017

Low Carb Chicken & Turkey Kielbasa Jambalaya



Low carb
Spicy
Easy

Does it get much better than that? Don't let the picture fool you, this tastes way better than it looks!!!!!  I just love when a new recipe turns out amazing and this is no exception.  I've been trying to find recipes lately I can make in bulk and that freeze well so I have easy access leftovers. Though it's June the weather has been a little interesting here and a bit more like Fall this week so this spicy Jambalaya has gone down an absolute treat! I was wanting to find a version of this that used cauliflower rice instead of regular rice and came across a couple of recipes online that I combined and then tweaked to add my own taste and preference to.

If you try this out please let me know what you think! I'd love your comments below!

Makes approximately 6-7 servings.

Ingredients


  • 3 tablespoons EVOO, divided
  • 2 ribs celery, chopped
  • 1 yellow onion, diced
  • 1 red, yellow and green bell pepper, seeded and diced
  • 2 jalapeno's, finely chopped with seeds (if you don't like things too spicy, remove seeds and/or cut back to 1 jalapeno)
  • 4 cloves garlic
  • 2 boneless, skinless chicken breasts
  • 1 turkey kielbasa (usually comes in about 10oz packages)
  • 3 cups low sodium chicken broth
  • 1 (14oz) can petite diced tomatoes
  • 1 (6oz) can tomato paste
  • 3 packages frozen riced cauliflower
  • 2 tablespoons cajun seasoning (more or less to your taste)
  • 1 tsp dried thyme
  • 1/4 tsp cayenne pepper 

Directions


Heat 2 tablespoons olive oil in a stock pot (or a very large/deep saute pan) over medium-high heat. Add celery, onion, bell peppers, jalapeno and garlic. Saute for about 5 minutes, stirring occasionally, until the vegetables are soft and mostly cooked. Add the remaining 1 tablespoon of olive oil, chicken and kielbasa, and stir to combine. Continue sauteing for an additional 5 minutes, or until the chicken is no longer pink and mostly cooked.

Add the chicken stock, tomatoes, tomato paste, cauliflower rice, Cajun seasoning, thyme, and cayenne, and stir to combine. Reduce heat to medium-low, cover and simmer for about 20 minutes stirring occasionally.

Taste and adjust seasonings as necessary. If it's too spicy, adding extra chicken broth helps tone down the heat if needed.

Tuesday, June 6, 2017

7 Days of Shaun T for FREE?



YOU GUYS it's HAPPENING.

7 days of Shaun T FOR FREE!

It's been a while since Shaun T has released a new program but on June 12th the man is BACK with 7 brand new workouts exclusively on Beachbody on Demand!

You guys this challenge isn't just about weight loss or fitness it's about changing your mindset and taking control of your health. Making a shift to start your journey, get moving, get sweating and paying attention the quality of food you are eating and learning how it affects you.

Not only do you have a chance to access this FOR FREE but you can also check out ALL of beachbody's other fitness and nutrition programs for 14 days as well!

Shaun week kicks off on June 12th and is 1 week of ass kicking fitness to get YOU back on track with your goals! Have you been a fan of Insanity and Focus T25? This week of brand new workouts are organized to provide you with an intensive attack on belly fat and inactivity.....the ultimate "sweat for your life!"

But don't worry.....EVERYONE can do these workouts. What I love about Beachbody is there is a modifier for each workout for those at different fitness levels to still have the opportunity to get their sweat on!

video


What to expect:

  • 7 intensive full-body boot camp style cardio and intense strength and conditioning routines inspired by Insanity and Focus T25
  • Great for ALL fitness levels as each workout includes a modifier
  • 25-40 minutes in length
  • Two of the workouts will use weights or resistance bands
  • Through beachbody on demand these workouts WILL remain accessaible after the 7 week Shaun Week so you can go back and do them as often as you would like with a Beachbody on Demand membership
  • While you are welcome to do Shaun week on your own, if you join my online Shaun Week/Summer Grilling challenge you'll also get daily support and accountability, a 1 week meal plan with some of my favorite summer grilling recipes and fun prize opportunities for participation
Workout Descriptions:
  • Day 1- Insane Basics
  • Day 2- Pure Cardio 2
  • Day 3- Insane Weights
  • Day 4- 25 abs
  • Day 5- Ripsanity
  • Day 6- Speed 4.0
  • Day 7- Dig Deep

Ready to join the challenge?


This is going to be SO much fun and I can't wait to jump into Shaun Week with you.  Simply complete the application below and I'll reach out with you to get you set up with your free 14 day beachbody on demand trial and added to my challenge group.


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Wednesday, May 31, 2017

Easy Weeknight Baked Sriracha Chicken



I love trying out new recipes, and this one I came across online but a friend suggested adding a little something extra to it when they found out I was working with sriracha for this dish.....fish sauce! So I did!

The overall result for this chicken was OMG - PARTY IN MY MOUTH - CAN'T GET ENOUGH good!  Not only that but it was ridiculously quick and easy to put together. The perfect blend of sweet and spicy.  I served it with roasted butternut squash and steamed broccoli.

Ingredients

1 bunch green onions (greens (thinly sliced) and whites (minced) separated)
¼ cup hoisin sauce
2 tbsp fish sauce
1 tablespoon ground ginger (you can use fresh minced if you prefer)
2-3 garlic cloves, minced (or grated)
Pinch salt
2 tablespoons fresh lime juice
2 teaspoons sriracha sauce (adjust to taste)
¼ teaspoon Chinese five star seasoning
4 x 4-6 ounce boneless, skinless chicken breasts
1 tablespoon sesame seeds (toasted if preferred)


Directions

  1. Preheat oven to 400 degrees. Spray a 13 x 9 baking dish with cooking spray and set aside.
  2. In a large bowl, whisk together the minced whites of the green onions, hoisin sauce, fish sauce, ginger, garlic, salt, lime juice, sriracha sauce, and chinese seasoning.
  3. Place chicken breast in the bowl and coat with sauce (note: the sauce is pretty thick). Place chicken breast in baking dish and repeat with remaining pieces of chicken. Pour any remaining sauce over the chicken. 
  4. Cover baking dish with with foil. Bake for 35-40 minutes, or until chicken is thoroughly cooked. For added caramelization you can also turn the broiler on and cook chicken underneath for a few minutes at the end. Place chicken on serving dish(es) and top with green onion greens and sesame seeds.



Tip: You can pre-make the sauce ahead of time for a quick weeknight dinner in a pinch!



Tuesday, May 30, 2017

Thai Red Chicken Curry With Butternut Squash




I can always go for a good curry dish, but ordering take-out can be so calorific when it comes to thai or indian curries.

So when I came across this lower cal version that sounded quite interesting I knew I had to try it. The original recipe did not call for chicken, and I bulked this one up with extra veggies, but it turned out amazing and I couldn't wait to share.

For a low cal option serve with cauliflower rice, or you could do a combination of cauliflower rice and jasmine or basmati rice like I did.

Naan bread would also go amazing with this.




Ingredients

2 tablespoons coconut oil (or any EVOO)
1 large or 2 medium chicken breasts (approx 8-10 oz), diced
1 large shallots, chopped (or 2 small)
2-2 ½ cups diced fresh or frozen butternut squash (about 1.5 pounds)
1 cup broccoli florets
1 cup carrots sliced to your liking
1/2 cup frozen peas
1 tablespoon grated ginger
1 small jar tablespoons red curry paste (approx. 4 oz)
1 tablespoon yellow curry powder
1 (15 ounce) can coconut milk
¾ cup vegetables or chicken broth
2 teaspoons fish sauce (omit for vegans/vegetarians)
2 teaspoons sugar
3-4 cups fresh baby spinach
Basmati or Jasmine rice or cauliflower rice (low carb)
1/4 cup crushed cashews
Fresh parshley



DIRECTIONS:

  1. Heat the oil in a large, deep skillet over medium high heat. Add the chicken and cook through. Remove from pan and set aside.
  2. Adding remaining tbsp of oil. Add the shallots and saute them for 5-6 minutes or until they just begin to get golden. Add the butternut squash, broccoli, carrots and grated ginger, stir to coat with the oil.
  3. Add the red curry paste, yellow curry powder and stir until all the butternut squash is nicely coated. Continue to cook the curry paste for 2-3 minutes or until it’s fragrant. Add the broth, coconut milk, fish sauce, and sugar. Add chicken back in. Let the sauce come to a simmer before covering. Lower the heat and allow the squash to cook all the way through, about 12-18 minutes. You’ll know it’s done when you can easily pierce the butternut squash with the tip of a knife. Stir in the baby spinach and peas and allow spinach to wilt and peas to cook through.
  4. Serve with basmati rice, jasmine rice or cauliflower rice topped with crushed cashews and parsley.

Optional: Serve with naan bread and mango chutney 

Monday, May 22, 2017

Team Beachbody UK LAUNCH- All You Need To Know!



Team Beachbody is coming to the UK!

HOLY SMOKES you guys, this is the announcement I have been waiting for!

Launching in this Fall/Autumn 2017 UK residents will finally have the opportunity to take advantage of Beachbody's sought after nutritional products AND the Beachbody Coaching Opportunity!

For those of you who might not know, I was born and raised in Belfast, Northern Ireland to a British/Irish dad and American mum. Blessed to have dual nationality I spent many summers visiting family in the US and my family decided to make the transition to move over to Pennsylvania in 2005. I packed up my things and left Northern Ireland just 2 days after my high school graduation, but my heart remained behind in my home land!

In 2015 after completing my second round of Insanity, I decided to become a Beachbody coach so I could pay it forward and help other people struggling with their health and fitness goals have the same success I had. You can read more about my experience here.

When I became a coach, I had the opportunity to join with the #1 coach in Beachbody and the #1 Team in Beachbody, at that point holding the title for 1 year...which has since turned into 3 years!

What does this launch in the UK mean?

Up until this Autumn the only Beachbody products available in the UK have been their fitness programs, live classes and recently Beachbody on Demand.  When this expansion launches it opens up 2 new avenues!

As a customer, you have the opportunity to take advantage of more of Beachbody's products which I've outlined further below, including the sought after nutrient dense meal replacement Shakeology that has been changing the lives of those in the US/Canada and Puerto Rico for years now.

You ALSO have the opportunity to sign up as a Beachbody coach yourself, this opening the chance to simply receive a discount on Beachbody's products if that's all you should want, OR grow a coaching business where you can invite others to join you on your health and fitness journey while helping them with theirs!

Why should you join my team and what support can you provide?


When you join my team - the Dare to Dream Dynasty - you have an incredible opportunity to learn not only from my experience as a coach the last almost 2 years, but the chance to learn from the absolute best of the best on our team. A coach who went from a stay at home mom to financial freedom, retiring her husband in their early-mid 30's and the 3x top coach in Beachbody.

Our team culture is incredible. The training resources provided are to set YOU up for the very best success with achieving your personal health and fitness goals, and your goals with your coaching business.

Flying into Belfast




What's unique about my situation with this expansion to the UK is my love for and knowledge of the culture, as well as the time I make to come home and visit friends, family and now future coaches on my team! I would LOVE to include you as one of them!

Carrick-a-rede rope bridge, Northern Ireland


What products will be available?


A select number of products will be available at launch however new products will be periodically introduced as the market matures. Below is the list of the products that will be available at launch. I've hyperlinked a few to youtube videos so you can learn more about them!

  • Shakeology ®: Vanilla, Strawberry, Chocolate, Chocolate Vegan 
  • Beachbody Performance ®: Energize, Chocolate Recover 
  • Beachbody On Demand ®All Access: Challenge Packs and Stand-Alone 
  • DVD Challenge Packs: A selection of top-selling Challenge Packs 
  • Fitness DVDs: A selection of the most popular fitness brands 
  • Gear / Accessories: A selection of popular items

Where can I find out more information?

As of right now, Beachbody has shared the following information about the launch of the coaching opportunity in the UK. You will NOT be able to sign up until this Fall/Autumn, but that doesn't mean you can't get help now to prepare. I am currently working with future UK coaches to develop game plans for launching their coaching businesses between now and Fall 2017, so that when the opportunity becomes available you have the chance to hit the ground running on what is a HUGE opportunity to become a part of our organization for their launch in a new country.

Watch the Pre-Launch Webinar

Read the UK Launch Packet

Review the UK FAQ Hub

Visit the UK landing page

What does it mean to sign up EARLY as a coach in the UK?


Every coach in Beachbody is assigned under another coach, whether you sign up with that person personally or sign up for the coaching opportunity without knowing another coach. Having the chance to be one of these earlier coaches opens up your market for expansion THAT MUCH MORE as Beachbody grows within the UK.  Please note this is NOT a pyramid scheme. The coaching opportunity is considered multi-level marketing or MLM's. I HIGHLY encourage you to do some research if you don't know the difference.   Essentially what this means is YOUR effort dictates your success as a coach. Your success and your income are not dependent on the person you sign up with and neither is theirs.  If you put in more effort than the coach you register with, your income can far exceed theirs. With a pyramid scheme (which is illegal by the way) this is not the case.

Our team at Summit in Nashville, Tennessee 2016

As a founding coach in the UK your opportunities for growth are exponential! As a member of our team you have the chance to be trained by the best of the best!

What do I do if I'm interested in learning more about coaching?




First, join my private Facebook UK Launch group where I'll be keeping you in the loop over the coming months with details on the customer and coaching opportunity launches leading up to the launch date in Autumn, which is still to be announced!

Second, complete the application below to tell me a little more about yourself and I'll be sure to reach out to you!

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Monday, May 15, 2017

Baked Greek Yogurt Chicken



QUICK - EASY - DELICIOUS

Without a doubt 3 of my favorite combinations.

Guys, prepare to have your mind blown, this recipe rocked my socks!! I feel like this is one that could be incredibly versatile too so feel free to get creative with your spices!

Ingredients


4 medium chicken breasts
1 cup non-fat greek yogurt
1/2 cup parmesan cheese
1 tsp. dried parsley
1 tsp. onion powder
1 tsp. garlic powder
1/2 tsp. red pepper flakes
Salt and pepper to taste

Optional: Tastefully Simple Dried Tomato and Garlic Pesto Seasoning (2 tsps)

I had some of this in my cupboard and thought it would go quite well with this mixture.....let's just say I was right! But this recipe would be amazing with out it, or if feeling adventurous, see what's in your own cupboard and spice things up!


Directions


  1. Pre-heat oven to 400 degrees
  2. Combine greek yogurt, cheese and seasonings
  3. Spray a baking dish with olive oil spray and spread a tablespoon of greek yogurt mixture along the bottom. Lay chicken breasts on top.
  4. Top with remaining greek yogurt mixture.
  5. Bake for 30-35 minutes (check at 30 minutes to see if chicken is cooked through depending on thickness of your breasts)
  6. Optional: Turn broiler on and broil for a few minutes until golden on top.


21 Day Fixers: Approximately 1 1/4 red and 1/2 blue


Tuesday, May 9, 2017

Pesto Chicken


Serves 4

Ingredients:

4 boneless skinless chicken breasts
1 small jar pesto
Shredded mozzarella cheese

Directions:

  • Spread a thin layer of pesto on the bottom of baking dish.
  • Lay chicken breasts over top.
  • Spread rest of pesto over chicken.
  • Cover with foil and bake at 375 for approximately 35-45 minutes depending on how big your chicken breasts are (make sure they are cooked through)
  • Remove foil and sprinkle with mozzarella cheese.
  • Put oven on high broiler and broil chicken until cheese is browned and bubbly.

Serve with your choice of sides. I choose Hanover steam-in-a-tray mashed cauliflower found in the frozen section of your grocery store and fresh steamed broccoli!


Monday, May 8, 2017

My Top 12 Beachbody on Demand 20 Minute or Less Workouts!


The biggest excuse I hear from people as to why they struggle to workout has to be "I don't have time". Well.....I call BS!!!!!

Guys let's be real here! We MAKE time for what's important and if you have a goal that's health and fitness related, WHATEVER that is to you- weight loss, weight gain, strength, tackling a health issue- if it isn't a priority you'll find excuses!

But, my goal as a coach is to help as many people find solutions to their health and fitness problems as possible. Personally I have fallen into the situation where I maybe didn't have enough time to get my scheduled workout in that day, but that doesn't mean there isn't always time for SOMETHING!



Beachbody continues to revolutionize the fitness industry by also striving to tackle the issue of time for people with busy schedules. But they go above and beyond that with Beachbody on Demand - essentially the "netflix" of fitness. If you're not familiar with Beachbody on Demand (BOD) this allows you to stream ALL of beachbody's workout programs....seriously....everything....from the beginning of beachbody, plus you get access to all the nutrition guides, bonus/deluxe workouts and their online cooking show, Fixate. For $99 a year, that's a damn steal if you ask me! Tell me what gym membership gives you that option?

Seriously, it's pretty amazing! AND you can download to your phone up to 7 workouts to stream offline, so if you know you'll be traveling somewhere without internet access, you're covered!

There are various search features to allow you to find a program that suits your need at the time, but I've compiled a list of my top 12 workouts that are 20 minutes or less for you all for those EXTRA busy days when you really need something quick that packs a punch!

Let me know if you try any!
  1. The Master’s Hammer & Chisel - The Master’s Cardio (20 min)
  2. The Master’s Hammer & Chisel Deluxe workout- 15 Min Glute Chisel (15 min)
  3. Autumn’s BOD exclusives- Full-Body Stability Ball Routine (14 min)
  4. The 20’s (Beachbody’s Reality TV show)- Most workouts from the trainers are 20 mins
  5. Insanity- Cardio Abs (20 min)
  6. Insanity- Fast & Furious (20 min)
  7. Turbofire- HIIT 15 (15 min)
  8. Turbofire- HIIT 20 (20 min)
  9. Turbofire - Low HIIT 20 (20 min)- Low impact but high intensity
  10. Tony Horton’s BOD exclusives- Burpee burnout (7 min)
  11. Insanity Max 30 Deluxe- Max Out: 15 (15 min)
  12. 3 Week Yoga Retreat - Take 10 routines (variety of 10 minute routines, great for stretching)

Interested in joining my next online fitness challenge for support with your health and fitness goals? Complete this short form and tell me a little bit about yourself!


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Friday, May 5, 2017

Healthier Cinco De Mayo Recipes

It's the perfect occasion to throw a themed party or go out and celebrate with some guac and a few marg's with your friends, but if you're worried about your waistline, perhaps you're watching your nutrition for health reasons and looking for some healthified cinco de mayo recipes, you've come to the right place!

Below I've pulled some of my Mexican inspired creations INCLUDING a skinny margarita recipe that you will DIE for!

"Provecho!"



In order of appearance:

  1. Caramelized pork taco's
  2. Easy shredded chicken Taco's
  3. Healthy chicken and black bean taco's with sweet potato fries
  4. Homemade chipotle inspired burrito bowl
  5. Blackened tilapia taco's
  6. Skinny Margarita's
  7. Crispy slow cooker pork carnitas


Have you tried any of these recipes? Comment below and let me know what you thought!

Monday, April 17, 2017

22 Minute Hard Corps Month 2 Update & Meal Plan

#NeverMissAMonday


Week 5, Day 5 of 22 Minute Hard Corps and I kicked things off today with Resistance 2.  Last night  took full advantage of going to bed early, slept in this morning and caught up on some much needed sleep in general, which left my workout to be done at lunchtime at the office. I have to say I'm lucky enough to work in a building that has a small gym we can use, and with  Beachbody on Demand I can stream my workouts from my phone with no problem. That kind of convenience is SO key to my busy schedule and I love that I have fewer and fewer excuses to stay on track these days!


I would be dishonest if I said month 1 of 22 Minute Hard Corps had been easy for me.  In fact, I think it took me almost 6 weeks to complete the first 4 weeks due to some personal set backs. But heading into Month 2 I made a commitment to myself that I was going to give it my all and really finish this program on a strong note.

I think one of the greatest challenges of dealing with a tremendously busy schedule is we can so easily let our fitness goals be the first things to slip.  But what I've noticed when that happens is just how much of an impact it has on other areas of my life!  I generally just don't feel good when I'm not taking care of myself well.

Is that something you can relate to?

As a coach I strive to set the example for my challengers, but in doing so I think it's incredibly important to be honest about the struggles as much as the successes. I never aim to portray myself as perfect. There are days I miss workouts, over indulge in carbs and wine, and don't get enough water. But I wake up each day with the aim to make my health and fitness a priority and do my best to make that happen. Some days are more successful than others 😏

Hey....I'm human! My goals are still important, and I'm still pushing to achieve them!  With the support of my challenge groups, together we motivate and encourage each other to get going....and we deal with life's curveballs together!

So, with that being said, this is my game plan for this week! Since Easter was yesterday and that meant a few more carbs than usual, I'm compensating this week by cutting back on a few of my "yellow" containers (for those of you who don't follow Beachbody's portion control programs that means cutting back on a few carb portions!).


We're making full use of leftover turkey from easter to make turkey tetrazzini, and this evening I prepped a few pieces of salmon to go with the Fresh Express Chopped Sweet Kale Salad sets with lemon poppyseed dressing.  I have a few bags of chili still frozen, as well as leftover frozen frittata and who doesn't love a weekday crockpot meal to make life easy!



Meal plan and prep doesn't have to be terribly complicated. Make leftovers, make meals that freeze well, and keep things uncomplicated, particularly on weeks you are extra busy. Make use of the same breakfasts and snacks and rotate out lunches and dinners to help keep yourself on track and not having to cook 50,000 different things a week!

Interested in joining me for an online health and fitness challenge? Complete the application below and let's talk about my next group starting in May!


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Tuesday, April 11, 2017

A Full Year's access to ALL of Beachbody's programs for $10? HOW!!!!




***WHO LIKES A BARGAIN?!!***


One of my absolute FAV things about my job as an online health and fitness coach is that it constantly holds me accountable with my fitness. But if that wasn't good enough, I am blessed to be able to also HOLD OTHERS ACCOUNTABLE to succeed at their goals when they go ALL IN and do the work!

I know I have to continually be proof the products work, if my goal is to show you guys that they do and to inspire you to make changes in YOUR life too.

SO.......since Beachbody literally CHANGED THE FITNESS INDUSTRY GAME with their online streaming access to ALL of their fitness programs with Beachbody on Demand AND discounted it to a ridiculous rate this month, I've decided to do a flash sale for NEW challengers who are ready to kick excuses to the curb and go ALL IN with their fitness goals in my next online support group.

Until APRIL 14th ONLY, when you commit to trying a month of Shakeology, I will give you access to literally ALL of Beachbody's over 800 workouts, including the nutrition guides that go with them for a full year, for $10 more.

$10 FREAKING DOLLARS!! 

This membership ALONE, without shakeology is worth $7000 in programs and you get it for $10 plus 30 days worth of the absolute best superfoods you could fuel your body with in whatever flavor you choose.

You ALSO get access to both of Beachbody's NEW RELEASE programs coming this year!!!!

If you know me and have been following me for a while, you know that my heart is just as invested in how AMAZING it feels not just making changes on the outside but on the INSIDE too. I will tell you it feels DAMN GOOD to know that you are fueling your body the way it should be, that you can put on any pair of shorts or bathing suits or dresses without feeling incredibly self conscious, and that you can learn to be disciplined enough to SUCK IT UP and GET RESULTS so you don't have to keep sucking it in later!

But I KNOW this process isn't easy. I know it can be overwhelming and complicated, which is why the theme of my NEXT challenge starting Monday is:

>>> K-I-S-S: Keep it Super Simple <<<




I'm bringing things back to the basics. Simple meals, simple meal plans, quick workouts for those of us who seriously STRUGGLE with time and busy schedules.

Why overcomplicate things? We focus on making small changes and building upon them.
We focus on progress, not perfection.

You will not find this offer elsewhere, and there is a LIMITED AMOUNT available.

I am only opening this up to 5 people and as soon as that cap is reached the offer closes either on or before April 14th, 2017. 

If you're ready to get the BEST DEAL EVAAAA comment email me and I'll reach out to you asap.

***Did you know***

On top of the over 70 SUPERFOODS already in shakeology, Beachbody just announced the addition of two new amazing superfoods to the mix:

MATCHA & CHAGA

AS WELL as two new Vegan flavors! Vegan Vanilla and Vegan Cafe Latte!




MATCHA

You might have tried matcha before if you’ve ever had a Green Tea Latte. Matcha is the powdered whole green tea leaf. It’s been enjoyed in Japan for centuries. The matcha we use in Shakeology comes from a family-owned supplier that is USDA organic certified. Get the download on all things matcha.





Chaga

Chaga is a mushroom that’s considered an adaptogen. Adaptogens have been traditionally used to help the body adapt and respond to effects of stress. Chaga grows on birch trees in very cold climates and is also often made into tea. The chaga we use in Shakeology comes from an American supplier that is USDA organic certified.



DON'T FORGET, if you'd like to take advantage of this offer, be sure to email me! Spots are being taken FAST! 

Monday, April 10, 2017

Cauliflower "Dirty" Rice with Hot Italian Sausage (Low Carb, Paleo friendly)



Well THIS recipe rocked my socks off!!!!!

I found a recipe on pinterest recently for cauliflower "dirty" rice which was new for me and sounded like something I HAD to try!! 

A paleo recipe for cauliflower dirty rice with andouille or hot italian sausage. A great low-carb and grain-free side dish or main course.

Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 4-6 servings

Ingredients

2 heads cauliflower, thick core removed and chopped into florets OR for a faster option
1/2 yellow onion, diced
2 tablespoons olive oil
3 garlic cloves, chopped
1 green bell pepper, diced
1 pound smoked hot italian sausage, sliced. (Andouille sausage or chorizo would also work well)
1 teaspoon kosher salt
1 teaspoon ground black pepper
1/2 -1 teaspoon ground cayenne (depending on your comfort level of heat)
1 tablespoon smoked spanish paprika (sweet)
1 teaspoon dried thyme
1 tablespoon dried oregano
2 cups low sodium chicken or vegetable broth
1/2 cup fresh parsley, chopped (I used about 1/4 cup dry....worked fine!)
1 bay leaf

Directions

1. Place 1/3 of the cauliflower florets in food processor with blade attached, and pulse until florets are finely ground about the size of cous cous. Pour ground cauliflower into large bowl, and repeat with rest of cauliflower, in batches. Set aside. If using pre-riced cauliflower, skip this step.
2. Heat 1 tablespoon oil in a medium skillet over medium heat, and add the onion. Saute until translucent, then add the garlic and peppers. Sautee for 5 minutes, then add the sausage, and continue to cook for about 10 minutes, until the vegetables are tender and the sausage is browned.
3. Stir in the spices, seasoning, and broth, and add the bay leaf. Reduce heat to low, and let simmer 10 minutes, until the liquid is reduce by 3/4.
4. While the vegetables simmer, heat the rest of the oil over high heat in a second large skillet and add the cauliflower. Cook for 5 minutes, stirring occasionally until it is cooked, but still firm (no mushy cauliflower!).
5. Transfer cooked cauliflower to a large bowl, and add the vegetable and sausage mixture (minus the bay leaf!). Mix well to coat, stir in the parsley, and season with salt and pepper, to taste.

Portion Control Containers (measure out using 2.5 green containers): 2 green, 1 red

TIPS:

This goes REALLY well with a little mango chutney on the side and if you're not specifically looking for a low carb meal, this can be made with jasmine rice or served with a side of naan bread we thought would go really well.

Additional veggie options I would add in the future: broccoli, carrots, sugar snap peas.

What would you add to this? I'd love to hear your comments below!

Tuesday, April 4, 2017

Chocolate Shakeology Superfood Bowl




Well THIS superfoods smoothie bowl turned out phenomenal!

Why haven't I been making these sooner?

Who doesn't love a bowl of chocolate "nice" cream in the afternoon? Best part about this, it tastes amazing, fuels my body with the nutrients it needs and helps reduce cravings.

Just another reason I love Shakeology and all it's versatility.  If you aren't familiar with Shakeology, check out some information about it here.


Ingredients:

1 packet or scoop chocolate shakeology
2 tsp peanut butter
8-10 oz unsweetened vanilla almond milk
1 cup ice
Optional: For extra creaminess add a frozen banana if you like them.

Throw all items in a blender and blend until creamy. Top with desired toppings.

Toppings:
Unsweetened shredded coconut
Semi-sweet chocolate chips
Crushed nuts (I used walnuts, almonds or hazelnuts would work great too)



Thursday, March 30, 2017

What do you eat following a Beachbody Program?



Ahhhh, A LOT! Would be the short answer, but take a look at the pictures below for some examples!




Nothing gets me FIRED UP more than seeing my challengers ROCKING their goals right out the gate!

My March Make-Over challenge kicked off this past Monday and though we're still in what I call "prep week" and don't officially jump into the 30 days until April 3rd, these ladies are SLAYING IT already! with their meals and keeping up with their water!

These are not MY photo's above. These are photo's of the meals my challengers are eating and enjoying using Beachbody's nutrition guides!

It's really awesome to see everyone so enthusiastic and succeeding already. I can't help but have one big cheesy smile on my face because my vision as a coach is to SHOW people that making this a lifestyle change DOES NOT mean a permanent life of dieting and deprivation. My goal is to show women that this process can be life changing, you CAN enjoy food and it's SO MUCH more fun to learn how to make yourself and your goals a priority with a group of other badass babes who want to see YOU and THEMSELVES succeed!

I was so fed up with dealing with starvation diets that aren't sustainable and super inconvenient when you're trying to keep your energy up to workout too. Guys, just STOP with the serial dieting, fasting, yo-yoing and start learning how to enjoy life at the same time as working on and reaching your goals.



SO WHAT if the healthy way to do this means you don't lose as fast as some of these starvation programs promote! That isn't really a healthy strategy anyway because when weight loss comes off slowly by doing it CORRECTLY....IT STAYS OFF!

Why?

You're taking the time to learn between habits you can keep up with long term than relying on total deprivation and making yourself miserable.

This is part of the journey that I love. Seeing other's learn and implement these habits and getting to be a part of positive changes in their lives! Beachbody has the programs ALL set up for you and the challenge groups I run give you the supportive environment to stick to them and succeed!

As you can see....we certainly don't go hungry!


Feel like you could use support with your health and fitness goals?

Ask me about my NEXT 30 day challenge kicking off on April 17th! Complete the application below and tell me a bit more about yourself and your goals.


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Friday, March 24, 2017

Cajun Spinach and Hot Habanero Cheese stuffed Chicken Breasts



One of the easiest and by far tastiest ways I've found to make chicken yet!  Very versatile, if you can't find hot habanero cheese, pepper jack works great.  Don't like spicy? No problem, cheddar works well, goats cheese is awesome and feta too!


Switch it up and find what works for you!

I have served these a couple of different ways. Goes great with steamed broccoli and a baked potato, brown rice, or cauliflower mash!


Ingredients:

2 large chicken breasts
5 oz spinach leaves, cooked to your taste (sauteed in olive oil or cooked in a little water)
1/3 cup hot habanero cheese
Cajun seasoning
Salt & pepper to taste
1 tbsp EVOO
Toothpicks or bamboo party forks (for closing chicken)


Directions


  1. Preheat oven to 375 degrees.
  2. Trim chicken breasts of excess fat and cut a large opening (but to not cut all the way through). Season inside with a little salt and pepper.
  3. Make sure spinach leaves do not have too much excess moisture if cooked in water, and stuff chicken breasts with them, leaving room for cheese.
  4. Split cheese between both chicken breasts and stuff as well.
  5. Close chicken breast openings with a couple of toothpicks or mini bamboo forks. Season outside of chicken with cajun seasoning.
  6. In a cast iron pan heat EVOO and cook chicken until browned on the outsides (approximately 5 minutes each side.
  7. Put pan with chicken in oven and cook for approximately 25-30 minutes to cook through. You may need to adjust your cooking time depending on how large or small your chicken breasts are.
  8. Remove toothpicks/bamboo forks and serve with your desired sides.

Did you try this recipe out? Comment below and let me know how it turned out for you!

Monday, March 20, 2017

Turkey & Kale Breakfast Bowl



I came across a similar recipe to this recently from someone who follows a paleo lifestyle and the first thing that jumped out to me was the woman ate it for breakfast! I thought, "Turkey, kale? Those aren't breakfast foods!" but it opened my eyes to the fact that we get stuck in this notion that the only things we can eat for breakfast are eggs, pancakes, toast, oatmeal, yogurt etc. The foods we think of as traditional breakfast foods.

I like to save my carbs for breakfast and dinner, and while I LOVE eggs and make everything from scrambled, to egg cups, fritatta's, omelettes to poached I can get burnt out on them occasionally so this is great for switching things up for me and still not using up one of my precious carb servings! PLUS you're kicking your day off with a massive veggie serving too!

Servings 3-4

Ingredients

1 x 16oz package lean ground turkey
Approx 1lb bag pre-chopped kale (I get Nature's Greens at Shop n Save)
1 yellow onion, diced
1 cup baby carrots, diced
1 tbsp italian seasoning (or herbs de provence works well)
2 tsp red pepper flakes
1/3 cup low sodium soy sauce (or coconut amino's if paleo- see your bottle for equivalent serving size)
2 tbsps EVOO

Tip- I LOVE using an 8 quart oval pot to make this in. You can fit more of the kale in for faster cooking rather than having to add a little at a time, let it cook down and then add some more.

Directions


  1. Heat EVOO and sautee onions and carrots until onions are translucent.
  2. Add ground turkey and cook through, breaking up into pieces.
  3. Add 1/2 tbsp italian seasoning and 1 tsp red pepper flakes.
  4. Add pre-chopped kale and cook through (depending on what pot you use, you may need to add the kale a little at a time and cook through.
  5. As you're adding kale start to add the low sodium soy sauce as it's cooking, and the additional italian seasoning and red pepper flakes.
  6. Stir through as kale is cooking and to combine soy sauce and herbs.
  7. Serve warm!

If you're following beachbody's portion control plans this is roughly what the containers would work out to be if dividing this over 4 servings: 1 red, 1 tsp, 3 greens 1/2 orange (I tend to factor low sodium soy sauce into my orange containers but you could factor this into some of your tsps)

Comment below and let me know if you tried this! Did you switch it up at all and make it your own?

Monday, March 6, 2017

Free 6 Day Spring Shred Challenge




Does anyone else feel like this year is just disappearing before their eyes?

How is it MARCH already? I swear I was just celebrating NYE in the Dominican Republic!

Well in just 52 days I will be laying on the beaches of Punta Cana again and I sure as heck cannot wait to go back to what I now consider practically a 3rd home!!

Buuuttt....this year definitely got off to a rocky start, so in preparation for this trip I have committed to completing all 8 weeks of 22 Minute Hard Corps, a 22 minute a day military boot camp style program that works PERFECT for my insanely busy schedule. But I'm thinking a little extra push would DEFINITELY be helpful this month as well!

SO, anyone up for a FREE "6 Day Shred" challenge starting the 13th?


  • Free 1 week meal plan and shopping list
  •  Additional Recipes
  •  Bonus booty workouts you can do from home
  •  Participation prizes
  •  1:1 SUPPORT
  •  A group of like-minded individuals cheering you on!



Complete the application below if you could use a little kick in the butt to get going again with your goals and join me for this fun fitness and nutrition challenge!!




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Tuesday, February 7, 2017

Fab-YOU-Lous February 30 Day Fitness Challenge!





I have been getting a TON of questions since my New Year New You Challenge group closed about when my next accountability group was opening.

Well ladies! Here it is!!!!!

Valentine's day is upon is but this February I am challenging YOU to learn to make YOURSELF a priority.

Ladies we work HARD! I know each of you busts your butt each day, whether it's working full time, raising a family or BOTH! And it is EXHAUSTING.

So why do we feel so guilty when we want to make some time for ourselves? Set goals to work on and feel great in our skin, physically and emotionally. My health and fitness journey has taught me that my physical results, though exciting, were no where near as important as what I achieved mentally and emotionally. Through daily support from a group of amazing motivated women and some awesome personal development I've been exposed to, I love how much my self confidence, self worth and self perception have grown.....and NO this has nothing to do with vanity or conceitedness. It's about self acceptance!


I started to realize what was important in life. I started to realize that I could achieve whatever I wanted if I just applied myself. I started to realize that I was worth investing some time and effort into.

****AND YOU ARE WORTH THAT TOO ****

Starting Feb 13th I’m teaming up with 3 amazing coaches and together we want to help YOU learn to love yourself more. You will get:

-> daily inspiration, motivation and personal development, as we share with you some of our favorite ways to boost your self esteem.
-> a workout plan that you can do FROM HOME or take to the gym
-> a nutrition guide that explains EVERYTHING you need to know about what to eat
-> 1:1 daily support from me as your coach
-> 30 days of a nutrient dense meal replacement

We’ll share recipes, fun fitness and nutrition tips. And of course….there will be some awesome prizes along the way!

It takes hard work and consistency over time to make a positive change in your life, but we are there for you every step of the way, and I know many of my challengers would tell you how much they value the bond they’ve created with one another through these challenges, and how valuable the support has been.

Reserve your spot by clicking on the EVENT below. If you do not have Facebook that's not a problem, email me at juliane.russell@gmail.com. 




Wednesday, January 18, 2017

Coconut Vanilla Greek Yogurt with Chocolate Chips



3/4 cup nonfat vanilla greek yogurt (plain would also work well)
Couple of drops of coconut stevia (found mine on amazon)
2 tbsp unsweetened shredded coconut
2 tbsp semi-sweet chocolate chip morsels

Mix first 3 ingredients together, top with chocolate chips. Enjoy!

21 day fix containers: 1 red, 1 orange, 1/4 yellow.

Tuesday, January 17, 2017

CRISPY SLOW COOKER PORK CARNITAS



Serves approximately 10

PORK CARNITAS INGREDIENTS:

1 tablespoon olive oil
1 (4 pound) lean boneless pork roast, excess fat trimmed, cut into 3-inch chunks
1 cup  chicken stock
1 medium white onion, diced
4 cloves garlic, peeled and minced
1 tablespoon chipotle powder (or 1 chipotle in adobo sauce, minced)
2 teaspoons cumin
1 teaspoon black pepper
1 teaspoon chili powder
1 1/2 teaspoons salt

ADDITIONAL INGREDIENTS

Corn Tortillas
Equal parts non-fat greek yogurt and sriracha mixed together (less sriracha for less spice)
Red onion, diced
Lettuce, shredded
Jalapeno's
Shredded cheese (your choice)



DIRECTIONS:


Heat oil in a large saute pan over high heat. Add the pork and sear on each side until browned (about 1-2 minutes per side). Transfer pork to the slow cooker.

Add the remaining ingredients to the slow cooker, and give the mixture a stir to combine. Cook on low for 6-8 hours or on high for 4-5 hours until the pork is completely tender and shreds easily with a fork.

Once the pork is cooked, preheat your broiler to high heat and prepare two baking sheets with aluminum foil. Use a fork to shred the meat into bite-sized pieces, and then use a slotted spoon to transfer it to the prepared baking sheets, spreading the pork in an even layer and leaving the juices behind in the slow cooker. (Don't discard the juices, we're going to use them later!)

Place one sheet under the broiler for about 5 minutes, or until the edges of the pork begin browning and crisping up. Remove the sheet from the oven, then ladle about 1/4 cup of the juices from the slow cooker evenly over the pork, and then give it a good toss with some tongs. Broil for an additional 5 minutes to get the meat more crispy. Then remove and ladle an additional 1/4 cup of broth over the crispy pork.

Repeat with the other baking sheet of pork.


Serve immediately on corn tortilla with lettuce, greek yog/sriracha sauce, shredded cheese, onions and jalapenos OR other toppings of your choice! This pork can also be refrigerated in a sealed container for up to 3 days, or frozen in a sealed container for up to 3 months.