10 Steps to getting Healthy

So, January 1st came and went.

Many people made incredible promises of resolutions to change and get healthy for good this time, make more money, live a happier life, etc.

Then the novelty runs out and it’s easier to just go back to the “ho hum” and not get too uncomfortable. 

Does this pattern sound familiar? I know I’ve done it more than millions of times. So instead of spouting some shame inducing verbiage here in hopes to get some of you back on track again, I decided to just break it down to the 10 things that have helped me best.
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I don’t believe in diets. Diets ruined my life many many many many times. And this is something that I hear countless times from the people I talk to and work with every day. Let’s change it up and try something completely different. Does that sound okay to you? Are you afraid of failing, yet again? Are you afraid to start something up, only to fall flat on your face and get discouraged….yet again???

Those days are behind you now. Make sure to remind yourself should you decide it might be better “this one more time”…because nothing changes unless YOU change. Am I right?

Here are ten inspiring steps that have helped me get healthy and will help you to do the same:

  1. Eat Smarter: Healthy foods like proteins, whole grains, fresh cut veggies and fruits, help your body function properly and helps improve looks and how you feel. Do you know what the best sources of lean proteins and healthy carbs are? How about the best choices in vegetables and fruits? I bet you didn’t even know there were better choices when it comes to “nature’s foods”, right? Well there are.
  2. Exercise:  Working out help targets areas that you are not happy with, helps improve your shape with weight training, burns fat and stay fit for a healthy lifestyleThe secret is to find the workout plan that gets you UP to do. It should never be one you despise and feel is a punishment; because let’s face it…how many of us “sign up” to be punished long term, if we have the freedom of choice?
  3. Keep a Journal: this will help track your progress and see if you are improving on your workouts. I currently track what I eat every day on the “container” portioned system; aka: “21 Day Fix” or “Insanity Max:30” eating plan. This plan rocks and is getting me results so much faster than I did with my fitness competition meal plan. (plus, I LOVE the foods I get to eat daily!)
  4. Love Yourself: very important to love whom you are and want to see yourself succeed to be better and live for a healthier well-being.  Do you take care of yourself daily? I don’t mean getting a massage every day or spending a ton on yourself if you don’t have the means yet…I’m simply talking about doing something that makes you feel like you got away for at least 30 minutes. Some people enjoy reading a book, crossword puzzles, watching a movie, going out to meet a friend, join a support group for some bonding and getting away from the “norm”.
  5. Make exercise a Habit- Don’t skip a day, make a habit and part of your daily life to workout and eat right.  I promise you that this will get easier. Does it suck in the beginning? Yes. But only because it’s a NEW thing you have to make your body go through. It’s not easy (and by “easy” I mean like sitting on the couch easy. your workouts should be do-able and keep you having fun throughout..even if it’s a challenge at times)
  6. Set yourself a Goal- Give yourself a goal and when you reach that goal reward yourself and then set a new goal. This works great for my online support groups who work together on sticking to their plans in order to reach a specified goal. Goals don’t have to be mind blowing or life changing; the better more do-able goals are easier to achieve and only keeps us motivated along the journey. Maybe it’s to fit into a certain size by your summer vacation, a friends’ wedding, a reunion, etc. This should remain a POSITIVE goal.
  7. Support- find a workout buddy that you can both support each other and keep you motivated. Or better yet, look to joining one of my online support groups. All you need is the program and products that will get you going but the group and all of my support is completely FREE!! I have clients texting me during the week ,saying they need help choosing a type of food in the grocery store or a meal at an eatery. It’s that kind of support that gets us further than we ever imagined.
  8. Keep Unhealthy Snacks Out of Sight- keep unhealthy food items out of the kitchen so it is least likely for you to grab that unhealthy snack if you don’t have it in your house but don’t make it as easily available. Try putting your fruit in the open spots so you see it first.  I only buy foods that I don’t enjoy for my family, if they have  to have some snacks in the house. This way, I’m never tempted to eat it. But it’s better when I conveniently “forget” to pick it up and fill the house with fruits and veggies and Shakeology instead. 🙂
  9. Step Up- make changes in your life, be a fighter and make a difference.  Don’t accept mediocrity or complacency.
  10.  Don’t Give up- identity the lapse and learn from it and move forward towards health.  Use your support system to keep you focused to the finish line.

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If you are still unsure of how you can ever realistically reach your goals, fill in the application below so I can review and let you know how I can help you with some starting steps with foods, workouts and support. You can have what you want…you just have to make the commitment and take the jump!

https://docs.google.com/forms/d/1bKfknbv6c_ZiuMw_KXBUAFKau0xo2N0FhwPNhAJO0sY/viewform

 

What is the 21 Day Fix Extreme Program?

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I cannot contain my excitement at this next program that is coming next month!!  The 21 Day Fix was a game changer in my workout library of home workouts.

Common complaints I hear (or even say):

*I don’t have time to fit in a workout every day

*I can’t follow the food plan to lose weight

*I get bored easily with workouts

*My kids don’t like to sit in the gym childcare

and there are more but these are usually the most common. (I should add also that “cost” for a trainer and nutritional plan is one of the most common but I’ll touch on that too)

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No time to workout? Autumn created these workouts to be done in just 30 min a day. Everyone has time for that, right? 😉 And the best part of the plan was the container system to fit the meals in and not have to worry about what to eat, how much to eat, do I have to buy a food scale, I don’t know why I can’t lose my belly fat, I don’t like eating different foods from my family…

Okay, I think I got on a tangent but what I meant was simply, “I LOVE THE CONTAINER SYSTEM!!!” Let me explain why. I love foods.

Like I really really really really love foods.

So, I can follow a meal plan and then get bored, tired, annoyed and hungry only to get back to my “eat whatever looks good cuz I’m hungry” plan. This plan does not work, by the way.

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The first (and last) food plan system that I fell in love with was from the old Weight Watchers program. (and yes, I understand that I’m dating myself here!). They had a range of the food choices every person was given; depending on their sex, height, and weight at the time. We were able to eat; 5 proteins a day, 3 carbs/breads, etc. This made getting all of my”macros” (or macronutrients if that’s too broad of a term to use) in for the day and not having to guess. I also felt better, because I was actually eating clean foods, before the term “clean” was cool.

Then they went on to create the POINTS system. (I know, I worked there as a receptionist and as a leader) I was not a fan of this system and the reason was, you could basically eat anything you chose to eat every day, as long as it fit into your personal “points” given to you each day. I realize this was created for the simple fact of allowing anyone to eat on the program and lose weight. But what about nutrition? Don’t we care about that MORE than just losing weight?

Sadly, I think not.

But anyway, the point of this sharing wasn’t to bash the Points system, but to say that I miss the “boxes” they had wayyyyy back when 😉

And then came the 21 Day Fix and the container system!!!! 

It’s like I was transported to my youth again. You are alloted so many of each container per day. That means you don’t have to worry about measuring, weighing or anything!! Which basically means it’s better to me than the WW boxes system because it takes all the “work” out of the equation. Put your protein into the red container and that’s one serving. Simple! Count all of your containers each day and make sure you fit them all in and you get the most amazing results without anymore thinking than we have to.

Cuz face it, there’s just too much to think about these days, right?

So, put those together, the workouts that rock and the awesome container system and you are left with the ability to drop 8-10 lbs in just 21 days!! And the beauty is, you could repeat the plan as much and as often as you wish.

Autumn bases her workouts on circuit training, or incorporating several muscle groups at one time to recruit the most fat burn and calorie torching workouts. Yes, there is a modifier too for anyone who despises jumping around or cannot do the intense moves…no need to! 😉

This was the training system I used when I trained for my fitness competition 3 years ago, and lo and behold, Autumn IS a fitness competitor so she totally gets that!

I’m super excited as I’ll be finishing my Insanity Max:30 workouts at the end of this month, and that’s just in time for the NEW “21 Day Fix EXTREME” workouts to be launched.

yaaayyyyyy!!! The fun never ends with these plans. So no getting bored and no busy gyms or sweaty machines or leaving your kids screaming in the gym childcare anymore!

Get on the list today to be the first to hear about this program when it launches. Here is some more great info about what it includes and what it will entail:

 

Who should buy the program?


21 Day Fix EXTREME is ideal for those with a dramatic short-term weight loss deadline–such as an upcoming vacation, photo shoot, or other big event. It’s an excellent next step for 21 Day Fix graduates ready for a new challenge or graduates of other extreme programs like P90X, Insanity, and FOCUS T25.

Fix EXTREME is also great for those who don’t have much weight to lose, but want to get shredded and see abs; those with a “no BS” attitude toward workouts and nutrition; or anyone who doesn’t want to count calories, weigh their food, or follow complicated recipes.

I would not recommend the 21 Day Fix Extreme for a beginner.  (start first with the basic 21 Day Fix)

So what are the details?

  • The program is 21 days long!
  • You do 1-30 minute workout each day.
  • You do not need a lot of space to do this workout.  A 6 square foot area is all that you need.
  • What type of shoes do you need?  Cross Trainers or aerobic shoes are necessary.

The workouts include:   Plyo Fix Extreme, Upper Fix Extreme, Lower Fix Extreme, Pilates Fix Extreme, Cardio Fix Extreme, Dirty 30 Fix Extreme and Yoga Fix Extreme.

There will be a bonus workout that you get for ordering through a coach (like ME) plus there is also additional workouts that you can purchase also.  Power strength extreme and ABC Extreme.

What are the workouts all about??
Plyo Fix Extreme
An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt
muscles.
Upper Fix Extreme
By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back,shoulders, and arms.
Pilates Fix Extreme
Using a resistance band for every exercise, this intense mat workout works the entire body, placing
emphasis on the core.
Lower Fix Extreme
Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes
of challenging resistance work.
Cardio Fix Extreme Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate
soaring.
Dirty 30 Extreme
Using only seven compound moves focusing on multiple body parts at a time, this workout will burn
extra calories while defining muscles. Get down and dirty, and get it done.
Yoga Fix Extreme A fast-paced flow yoga class, combining strength, balance, flexibility, and power.
Power Strength Extreme
Based on functional movement patterns, these nine total-body exercises will change the way the
body moves, increasing strength, endurance, and power.
ABC Extreme
A 30-minute workout that targets common problem areas by pushing abs, butt, and cardio to
the extreme.  It’ll get that competition body ready for the stage.
The Fix Challenge Keep things interesting and burn off calories with this quick resistance workout!
 Lets talk nutrition plan!

While the 21 day fix allowed for wine and chocolate the 21 Day fix extreme does not.  It is 100% clean eating for these 21 days.  You do have the option to eat out at restaurants but you still have to follow the nutritional guidelines laid out.  Just think about it this way!  You can do anything you put your mind to for 21 days. I can say from my current experience doing Insanity Max 30, as I am following the nutrition plan as it’s laid out, I am getting amazing results that made my own jaw hit the ground!   I have never had abs popping out this early in a program before. I really do attribute a lot of my progress to nutrition.  So make sure to take this part extremely serious.
You will get the 21 day fix portion controlled containers with your program purchase!

So do you want to be the first to get it???
Does this sound like something you would like to do?  If so, complete the application below to be considered for a spot in my exclusive test group!!!!Plus I am going to be hosting an EXCLUSIVE 21 Day Fix Extreme TEST Group where I will be mentoring you through the program, teaching you how to navigate the nutrition plan, create a meal plan, prep, give you snack ideas, recipes, and tips.  Plus you will get daily videos, motivation and accountability right from me in a closed online group!!!  Our goal is to set realistic and achievable goals and to go 100% in for 21 days to achieve the very best results we can achieve!!!

The launch date is set for February 2nd.  If you complete the application I will give you the details of my group plus get you up to speed with  launch details, extra information and tips!  What are you waiting for??
Summer isn’t that far away, imagine what you can accomplish in 21 days but really imagine the possibilities if you made this a lifestyle change!  That would mean a total transformation by June! It could really happen! Let me help you make it a reality!!!

 

 

 

 

Online contact and registration forms from Wufoo.

7 Day FREE Slim Down Meal Plan

Do you ever just think, “if someone gave me a successful and healthy meal plan to follow, I could totally rock my results this year?”

Well, ask and you shall receive! I am including a FREE and full 7-Day Meal Plan to help you succeed on your journey this week. Follow along and get in a workout of your choice to really boost that metabolism. Remember not to eat less than this program entails. It is based on a 1,300 calorie range diet so eating less only slows down your metabolism. Why? Because our bodies are like a well programmed machine/computer that sends out alerts to STOP working as efficiently when it’s not getting enough fuel to sustain it’s needs. It’s main priority is to NOT DIE!! And when you stop and think about it, that’s a pretty darned good plan! 😉

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***Weight Loss Meal Plan***

Recipes- Week 1

I drink Shakeology daily but didn’t add it into this meal plan in case someone didn’t have it. Shakeology is a meal replacement shake that helps you lose weight, boost energy, lowers cholesterol, aids digestion, and so much more. I am not perfect with eating my veggies and with Shakeology I know I am getting everything I need. If you want to add Shakeology to your meal plan just replace 1 meal or snack with it. You can check out more info here: Shakeology

Day 1:  Mid-Morning Snack- Crunchy Protein, Cheese & Veggie Stacks

Ingredients

  • 1 teaspoon mayonnaise, low-fat
  • 1 piece rye crisp-bread cracker, low-sodium
  • 1/3 carrot
  • 1/4 cucumber
  • 1/2 ounce turkey, lean, reduced sodium (or 4-5 egg white omelet, folded in half and cut into 1/4’s)
  • 1 piece cheese, Swiss, low-fat

Preparation

  • Spread mayo on crispbread.
  • Arrange sliced carrot and cucumber on crispbread; top with protein slices and cheese.
  • Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper. Enjoy with a calorie free beverage.

Day 1:  Lunch- Teriyaki Salmon Burger

Ingredients

  • 2 tablespoons pineapple juice
  • 2 teaspoons brown sugar, packed
  • 1 1/2 teaspoons teriyaki sauce, low sodium
  • 1/4 teaspoon garlic, chopped
  • 4 ounces wild Alaskan or Washington salmon, fresh
  • 2 teaspoons mayonnaise, low-fat
  • 1/2 teaspoon green onion, chopped
  • 1/8 teaspoon ginger, fresh, chopped
  • 1/2 teaspoon toasted sesame seeds
  • 1 lettuce leaf
  • 1 piece thinly sliced tomato
  • 1 hamburger bun (I prefer whole-wheat choices)

Preparation

  • Please note: this recipe requires 1 hour marinating time which is not reflected in prep time.
  • Combine pineapple juice, brown sugar, teriyaki sauce and garlic in a resealable bag. Add salmon; coating well with marinade. Refrigerate for an hour.
  • Mix mayonnaise with green onions, ginger and sesame seeds. Set aside in refrigerator near salmon.
  • Heat grill.
  • Remove salmon from marinade. Place on grill and cook until fish is opaque and flakes easily with a fork.
  • Place lettuce and tomato slice on one side of the bun. Top with the salmon. Spread sesame-ginger mayonnaise on top and cover with remaining half of bun. Serve sandwich with your favorite calorie-free beverage.

Day 1:  Mid-Afternoon Snack- Pumpkin Seeds

Ingredients

  • 2 1/2 teaspoons pumpkin seeds, dry roasted
  • 4 fluid ounces orange juice

Preparation

Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Day 1:  Dinner- Steak with Peppers, Wild Rice & Smoothie

Ingredients

  • 4 3/4 ounces beef tenderloin, raw
  • 1 1/4 teaspoons extra virgin olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1 1/2 teaspoons balsamic vinegar
  • 1/2 cup bell peppers, green, sliced
  • 1/2 cup red bell pepper, cut in strips
  • 1/2 cup onion, yellow, sliced
  • 2 tablespoons chicken broth, fat-free, low-sodium

Preparation

  • Preheat broiler. Spray a broiler-pan rack with non-stick cooking spray.
  • Brush steak with olive oil.
  • Combine garlic powder, black pepper and salt. Rub both sides of the steak with the spice mixture; place steak on prepared rack and drizzle with 1/2 teaspoon of the vinegar.
  • Broil 5 to 6 inches away from heat for about 5 minutes, then turn steak and drizzle the second side with 1/2 teaspoon of vinegar. Broil for 4 to 5 minutes longer for medium-rare or longer until desired doneness. Transfer steak to a warmed plate, cover loosely with foil, and let stand for 5 minutes.
  • Heat a medium skillet with non-stick cooking spray, and heat over medium-high heat until hot. Add the bell peppers and onions. Cook for 3 to 5 minutes, or until vegetables are crisp-tender. Add remaining broth and remaining teaspoon vinegar; simmer for 1 minute.
  • Place steak on a plate and spoon vegetables and pan juices around steak.

Wild Rice

Ingredients

  • 2/3 cup rice, wild, cooked
  • 2 teaspoons spread, buttery, low-fat

Preparation

  • Prepare rice per package directions.
  • Serve 2/3 cup of the rice topped with spread with dinner.

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Mango-Berry Smoothie

Ingredients

  • 1/4 cup mango, chunks, frozen, thawed
  • 1/4 cup strawberries, frozen, unsweetened, thawed
  • 2 tablespoons milk, fat-free

Preparation

  • Process fruit and milk with one ice cube in a blender or food processor. Pour into a glass and enjoy with the meal.

Day 2:  Mid-Morning Snack- Nuts & Raisins

Ingredients

  • 1 1/2 tablespoons (or 12 pieces) nuts of choice, dry roasted, unsalted
  • 2 teaspoons raisins

Preparation

Enjoy a mixture of nuts and raisins.

Day 2:  Lunch- Garlic Chicken & Spinach Wrap

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon garlic, chopped
  • 1/3 cup chicken, cooked
  • 1 1/2 cups spinach, fresh, chopped
  • 1 low carb whole wheat tortilla, 10″

Preparation

  • Heat oil in a nonstick skillet to medium high heat; add diced garlic and sauté for about 1-2 minutes. Add cooked, chopped chicken to pan and heat through.
  • Add spinach to skillet and sauté until just wilted (about 1-2 minutes).
  • Warm tortilla according to package directions. Place chicken and spinach on one side of tortilla and roll.  Serve with a calorie free beverage to drink.

Day 2:  Mid-Afternoon Snack:  Beef Jerky (1/2 ounce) & (1 serving) Whole Wheat Crackers

Day 2:  Dinner- Curried Scallops, Garlic Spinach, Spaghetti with Oil & Garlic, Cantaloupe

Ingredients

  • 1 1/2 teaspoons extra virgin olive oil
  • 1 tablespoon green onion, chopped
  • 1/4 teaspoon curry powder
  • 1/2 teaspoon tomato paste, canned, low sodium
  • 1 tablespoon chicken broth, fat-free, low-sodium
  • 1 tablespoon evaporated skim milk, canned
  • 5 ounces scallops, or choice of tilapia, fresh

Preparation

  • Heat olive oil over medium-low heat. Add the onion to skillet and cook, stirring occasionally, until it starts to soften, about 3 minutes. Stir in curry powder and cook for 1 minute more.
  • Transfer the onion mixture to a blender or food processor and add the tomato paste, broth and evaporated milk. Pureé until smooth.
  • Return the sauce to the skillet and bring to a simmer. Add scallops. Simmer, covered, until the scallops are just done, 3 to 5 minutes.

Garlic Spinach

Ingredients

  • 1/2 teaspoon extra virgin olive oil
  • 4 cups spinach, fresh, chopped
  • 1 teaspoon garlic, chopped
  • 1/8 teaspoon black pepper
  • 1 teaspoon lemon juice

Preparation

  • Heat olive oil in skillet over medium heat. Add garlic and saute for 1-2 minutes. Add spinach and stir until wilted. Season with pepper and lemon juice.

Spaghetti with Garlic & Oil

Ingredients

  • 1 ounce angel hair spaghetti pasta, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Prepare pasta per package directions. Drain.
  • Sauté garlic in olive oill and toss with prepared pasta.

Cantaloupe

Ingredients

  • 1/2 cup cantaloupe melon balls, fresh or frozen
  • 2 teaspoons golden raisins

Preparation

Mix cantaloupe and raisins for a tasty dessert.

Day 3:  Mid-Morning Snack- Seafood Salad with Celery Stalks

Ingredients

  • 2 ounces crab, imitation (or choice of white fish)
  • 1 1/2 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon dill weed, dried
  • 3 celery stalks
  • 8 fluid ounces water

Preparation

  • Shred crab and mix with mayonnaise and dill.
  • Serve with celery stalks.
  • Enjoy with a glass of water.

Day 3:  Lunch- Turkey & Vegetable Sandwich

Ingredients

  • 2 slices bread, whole wheat
  • 1 tablespoon mayonnaise, low-fat
  • 1 teaspoon dijon mustard
  • 3 ounces turkey breast, oven roasted
  • 1 tomato slice, medium
  • 1/8 cup bell peppers, green, sliced
  • 3 tablespoons soy beans (nuts), roasted, unsalted

Preparation

  • Spread bread with mayonnaise and mustard.
  • Arrange turkey, tomato and peppers on one slice, top with the other.
  • Serve with soy nuts on the side.
  • Enjoy with a calorie free beverage.

Day 3:  Mid-Afternoon Snack- Pesto Artichoke Chicken Wrap

Ingredients

  • 2 tablespoons chicken, cooked
  • 2 1/2 teaspoons artichoke hearts
  • 1/2 teaspoon scallions, fresh, chopped
  • 1/2 teaspoon pesto sauce
  • 1 low carb flour tortilla, 6″
  • 1 piece pimiento strips
  • 8 fluid ounces water

Preparation

  • Shred chicken.
  • In a small bowl, mix together shredded chicken, coarsely chopped artichoke hearts and scallions. Set aside.
  • Spread pesto sauce on low carb tortilla. Arrange chicken mix and pimento on top.
  • Roll up tortilla; heat if desired.
  • Enjoy with a glass of water.

Day 3:  Dinner- Grilled Steak with Salsa Sauce, Spinach Salad, Cottage Fries, Ginger Grilled Pineapple

Ingredients

  • 3 tablespoons salsa
  • 1 1/4 tablespoons sour cream
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 4 ounces beef, top sirloin steak, lean, raw, 1/8″ trim

Preparation

  • Mix salsa and sour cream; refrigerate until ready to serve.
  • Season steak with pepper and garlic powder.
  • Grill the steak 4 to 5 minutes each side, turning once, for medium-rare, or longer to desired doneness.
  • Transfer the steak to a cutting board and let rest for 5 minutes; slice on the diagonal into 1/2-inch thick slices.
  • Spoon the salsa mixture onto a plate and place the steak slices, slightly overlapping, on top.

Spinach Salad

  Ingredients

  • 4 tomatoes, cherry
  • 1 1/4 cups spinach, fresh, chopped
  • 1/4 cup mushrooms, sliced
  • 1 1/2 teaspoons salad dressing, ranch, reduced fat
  • 1 tablespoon balsamic vinegar

Preparation

  • Halve tomatoes and toss with spinach and mushrooms.
  • Drizzle with dressing and vinegar.

Cottage Fries

  Ingredients

  • 12 cottage cut french fries, frozen
  • 1 tablespoon ketchup

Preparation

      • Prepare cottage fries per package directions,
      • Serve with ketchup.

Grilled Ginger Pineapple

Ingredients

  • 2 pieces pineapple, slices, canned in water
  • 1 teaspoon brown sugar, packed
  • 1/4 teaspoon ginger, fresh, chopped

Preparation

Top pineapple with equally divided sugar and ginger. Place under broiler and cook until sugar begins to caramelize.

Day 4:  Mid-Morning Snack- Hard Boiled Egg & Banana

Ingredients

  • 1 egg, large, hard-boiled
  • 1/2 banana, small

Preparation

  • Enjoy a hard-boiled egg and half a banana for this quick snack.

Day 4:  Lunch- Seafood Salad Pita

Ingredients

  • 3 1/2 ounces (US or Canada) shrimp, or choice of fish/seafood, uncooked
  • 2 teaspoons mayonnaise, low-fat
  • 1/4 cup bell pepper, green, chopped
  • 1 pita, wheat, small, 4″ diameter
  • 10 strawberries, whole, fresh
  • 1 tablespoon almonds, sliced

Preparation

  • Steam shrimp or fish.
  • Mix cooled and chopped seafood with mayonnaise and peppers. Stuff into pita halves.
  • Serve strawberries and almonds for dessert. Enjoy with a calorie free beverage.

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Day 4:  Mid-Afternoon Snack- Pita Nachos

Ingredients

  • 1 pita, wheat, small, 4″ diameter
  • 1/8 teaspoon extra virgin olive oil
  • 3 tablespoons cheddar cheese, low-fat, low-sodium
  • 1/8 teaspoon oregano, dried
  • 1 piece jalapeño
  • 8 fluid ounces water

Preparation

  • Slice open pita and brush very lightly with olive oil. Cut into triangular wedges.
  • Sprinkle cheese evenly over pita wedges.
  • Season with a pinch of oregano.
  • Heat under broiler until cheese is melted.
  • Add a slice of jalapeno, if desired. Enjoy with a glass of water.

Day 4:  Dinner- Herb Roasted Chicken & Vegetables, Potatoes & Honeydew

Ingredients

  • 4 1/2 ounces chicken breast, boneless/skinless, raw
  • 1/4 eggplant
  • 1/4 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil
  • 1/2 tomato, medium
  • 1/8 teaspoon basil, dried
  • 1/8 teaspoon oregano, dried
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper

Preparation

  • Preheat oven to 450°F.
  • Rinse chicken breast, remove any visible fat, and pat dry with a paper towel. Place in the middle of a baking pan lightly coated with non-stick cooking spray.
  • Wash and peel the eggplant with a vegetable peeler and cut into 1-inch pieces . Place the eggplant, onion and garlic in a large bowl.
  • Drizzle with olive oil and stir lightly to combine. Spread the vegetables around the chicken.
  • Chop the tomato coarsely; place on top of the vegetables.
  • Sprinkle chicken with basil, oregano, salt and pepper to taste. Roast in the oven for 10 minutes. Turn the chicken and gently stir the vegetable mixture. Return to oven and roast for an additional 10 to 15 minutes, or until chicken is no longer pink inside and the vegetables are tender.

Garlic Roast Potatoes

Ingredients

  • 3/4 cup potatoes, diced
  • 1/3 cup onions, chopped
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Preheat oven to 400°. Coat a baking sheet with cooking spray.
  • Toss potatoes, onions and garlic and olive oil. Season as desired with salt and pepper. Place on baking sheet in single layer.
  • Bake potatoes for approximately 30-45 minutes or until potatoes are golden and tender.

Honeydew

Ingredients

  • 3/4 cup honeydew melon balls

Preparation

Enjoy your honeydew melon for dessert

Day 5:  Mid-Morning Snack-Protein Wrapped Dates

Ingredients

  • 1 1/2 ounces turkey, low sodium, thinly sliced
  • 2 dates, whole
  • 8 fluid ounces water

Preparation

  • Slice turkey into 2 strips. Wrap strips around dates and enjoy with a glass of water.

Day 5:  Lunch- Tuna Melt

Ingredients

  • 2 1/2 ounces tuna, canned in water, drained
  • 1/2 teaspoon lemon juice
  • 1 tablespoon celery, fresh, diced
  • 1 teaspoon onion, red, chopped
  • 2 tablespoons mayonnaise, low-fat
  • 1 English muffin, whole wheat
  • 2 tomato slices, medium
  • 1 1/2 tablespoons cheese, Swiss, low fat, shredded
  • 2 tablespoons alfalfa sprouts
  • 1/2 cup baby carrots

Preparation

  • Combine tuna with lemon juice, celery, onion and mayonnaise.
  • Split English muffin and top each half with equal amounts of tuna mix. Place a tomato slice on each. Top each with Swiss cheese. Place in toaster oven or under broiler until cheese melts.
  • Top with alfalfa sprouts and serve with carrots.

Day 5:  Mid-Afternoon Snack- Edamame

Ingredients

  • 1/2 cup edamame, thaw ‘n serve
  • 8 fluid ounces water

Preparation

  • Crunch on steamed or boiled edamame for this easy snack. Serve with a glass of water.

Day 5:  Dinner- Greek Chicken, Marinated Tomatoes, Couscous & Strawberry & Kiwi Dessert

Ingredients

  • 4 ounces chicken breast, boneless/skinless, raw
  • 1/2 ounce feta cheese, low-fat
  • 2 tablespoons yogurt, plain, non-fat
  • 1 teaspoon chives, fresh
  • 1/2 teaspoon oregano, dried
  • 1/2 teaspoon parsley, dried
  • 1/2 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Pound the chicken breast between two sheets of heavy plastic wrap to 1/4-inch thickness.
  • Combine cheese, yogurt, chives, oregano, parsley, garlic, and 1/4 tsp oil. Mix to form a smooth paste.
  • Place the cheese mixture down the center of the chicken breast. Fold up the bottom and fold in the sides of the breast. Fold down the top, completely enclosing the cheese mixture.
  • Heat the remaining 3/4 tsp oil in a heavy skillet over medium-high heat.
  • Add the stuffed chicken, seam side down, and saute´ until browned, about 5 minutes. Continue to sauteé until the chicken is cooked through, about 3 to 5 more minutes.

Marinated Tomatoes

  Ingredients

  • 1 tomato, medium
  • 1 teaspoon garlic, chopped
  • 1/2 teaspoon extra virgin olive oil
  • 1/8 teaspoon salt
  • 1 teaspoon basil, fresh, chopped
  • 2 teaspoons balsamic vinegar

Preparation

  • Slice tomato.
  • Toss with remaining ingredients. Let sit, stirring occasionally. Enjoy with meal.

Quick & Easy Couscous

  Ingredients

  • 2/3 cup couscous, cooked
  • 3/4 teaspoon extra virgin olive oil
  • 1/2 teaspoon parsley, fresh, chopped

Preparation

  • Prepare couscous per package directions, Portion out 2/3 cup.
  • Drizzle with olive oil and parsley.

Kiwi and Strawberry Dessert

Ingredients

  • 1 kiwi, peeled and sliced
  • 3 tablespoons sliced strawberries, fresh

Preparation

Serve kiwi with strawberries for a refreshing dessert.

Day 6:  Mid-Morning Snack-Pumpkin Seeds & Orange Juice

Ingredients

  • 2 1/2 teaspoons pumpkin seeds, dry roasted
  • 4 fluid ounces orange juice

Preparation

Enjoy pumpkin seeds and a small glass of orange juice for this quick, crunchy snack.

Day 6:  Lunch- Egg Salad Sandwich

Ingredients

  • 2 teaspoons mayonnaise, low-fat
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon oregano, dried
  • 1 egg, large
  • 1 egg white, cooked
  • 1/4 cup celery, fresh, diced
  • 2 slices bread, whole wheat
  • 6 fluid ounces milk, fat-free

Preparation

  • Blend mayonnaise, garlic powder, celery seed and oregano in a large bowl. Season as desired with favorite salt-free seasoning. Add chopped hard-boiled egg, egg white and celery; mix.
  • Spoon egg salad between bread slices. Enjoy with a glass of milk.

Day 6:  Mid-Afternoon Snack-Protein Wrapped Dates

Ingredients

  • 1 1/2 ounces turkey, low sodium, thinly sliced
  • 2 dates, whole
  • 8 fluid ounces water

Preparation

  • Slice turkey into 2 strips. Wrap strips around dates and enjoy with a glass of water.

Day 6:  Dinner- Turkey Parmesan, Zucchini, Spaghetti with Oil and Garlic, Cherry Sundae

Ingredients

  • 2 teaspoons bread crumbs, plain
  • 1/8 teaspoon parsley, dried
  • 1/8 teaspoon oregano, dried
  • 1/8 teaspoon black pepper
  • 1 tablespoon Parmesan cheese
  • 3 ounces turkey cutlet, raw
  • 1 tablespoon liquid-egg substitute
  • 1 1/4 teaspoons extra virgin olive oil

Preparation

  • Mix breadcrumbs with parsley, oregano, pepper and cheese.
  • Place bread crumb mixture on a plate.
  • Dip both sides of turkey into egg substitute and press into the bread crumb mixture to coat.
  • Heat the olive oil in a skillet over medium heat. Place turkey in the skillet and cook 5 to 7 minutes on each side, until lightly browned and cooked through.

Zucchini

Ingredients

  • 1/2 teaspoon extra virgin olive oil
  • 1 2/3 cups zucchini, fresh, sliced

Preparation

  • Heat olive oil to medium.
  • Add zucchini and sauté until tender. Season with salt and pepper to taste.

Spaghetti with Garlic & Oil

  Ingredients

  • 1 ounce angel hair spaghetti pasta, uncooked
  • 1 teaspoon garlic, chopped
  • 1 teaspoon extra virgin olive oil

Preparation

  • Prepare pasta per package directions. Drain.
  • Sauté garlic in olive oill and toss with prepared pasta.

Cherry Ice Cream Sundae

  Ingredients

  • 1/4 cup cherries, red, unsweetened, frozen
  • 2 tablespoons ice Cream, vanilla, 98% fat free
  • 1/2 teaspoon sugar free, fat free chocolate flavored syrup

Preparation

  • Thaw cherries in microwave for 10-20 seconds. Top with ice cream. Drizzle with chocolate syrup. Enjoy for dessert.

Day 7:  Mid-Morning Snack- Salmon Salad on Crispbread

Ingredients

  • 1/4 tomato, medium
  • 1/4 cucumber
  • 1 ounce salmon, canned in water
  • 1 teaspoon mayonnaise, low-fat
  • 1/2 teaspoon Dijon mustard
  • 2 pieces rye crispbread crackers, low-sodium
  • 8 fluid ounces water

Preparation

  • Wash tomato and peel cucumber; slice thinly.
  • Drain salmon and combine with mayonnaise and mustard in a small bowl.
  • Spread salmon salad onto crispbread crackers; top with tomato and cucumber slices. Enjoy with a glass of water.

Day 7:  Lunch- Southwestern BBQ Wrap

Ingredients

  • 2 ounces chicken, cooked
  • 1/4 cup black beans, cooked
  • 3 tablespoons yellow corn, frozen
  • 1 tablespoon barbecue sauce
  • 1 tablespoon sour cream, reduced fat
  • 1 teaspoon extra virgin olive oil
  • 1 low carb whole wheat tortilla, 6″
  • 1 lettuce leaf
  • 1/2 tomato, medium

Preparation

  • Dice chicken. Combine in a microwave-safe bowl with black beans (drained), corn, barbecue sauce, sour cream, and olive oil. Stir to mix thoroughly.
  • Cover bowl with plastic wrap and heat in microwave for 1 minute.
  • Stir. Microwave for additional time, if necessary, until heated through. Warm tortilla if desired.
  • If packing your lunch to be eaten later, chicken mixture may be stored in an airtight container and heated in microwave just prior to assembling and serving.
  • Place lettuce leaf in the center of the tortilla and top with chicken mixture.
  • Roll up tortilla and serve with sliced tomato on the side.
  • Enjoy with a calorie free beverage.

Day 7:  Mid-Afternoon Snack- Protein, Cheese & Veggie Stacks

Ingredients

  • 1 teaspoon mayonnaise, low-fat
  • 1 piece rye crispbread cracker, low-sodium
  • 1/3 carrot
  • 1/4 cucumber
  • 1/2 ounce turkey, lean, reduced sodium
  • 1 piece cheese, Swiss, low-fat

Preparation

  • Spread mayo on crispbread.
  • Arrange sliced carrot and cucumber on crispbread; top with turkey and cheese.
  • Sprinkle with sodium-free spices and herbs of choice such as freshly ground black pepper.

Enjoy with a calorie free beverage.

Day 7: Dinner- Mustard Glazed Fish, Pepper Stir-Fry, Garlic Mashed Potatoes, Frozen Banana Dessert

Ingredients

  • 5 1/2 ounces sole/flounder, uncooked
  • 1 lemon
  • 1 3/4 teaspoons margarine, canola-based, trans-fat free
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon basil, dried

Preparation

  • Preheat oven to 450°F.
  • Coat a shallow baking pan with non-stick cooking spray. Place fish in prepared pan, tucking under any thin edges.
  • Cut lemon in half. Squeeze juice from 1 lemon half. Cut remaining half into slices.
  • Melt margarine in a small saucepan on stovetop; combine with lemon juice, mustard and basil.
  • Pour sauce over fish and top with lemon slices.
  • Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with fork.

Pepper Stir-Fry

Ingredients

  • 1/3 bell pepper, green, medium
  • 1/3 red bell pepper, medium
  • 1/3 teaspoon extra virgin olive oil
  • 1/4 cup chopped sweet onion

Preparation

  • Cut peppers into strips.
  • Heat oil in a skillet to medium.
  • Add peppers and onions; sauté until vegetables are tender. Season with pepper and your favorite sodium-free seasoning.

Garlic Mashed Potatoes

Ingredients

  • 7/8 cup potatoes, diced
  • 2 tablespoons chicken broth, fat-free, low-sodium
  • 1 teaspoon margarine, canola-based, trans-fat free
  • 1 teaspoon garlic, chopped

Preparation

  • Boil potatoes until tender.
  • Mash with broth, margarine and garlic. Season with salt and pepper to taste.

Chocolate & Nut Coated Banana

Ingredients

  • 1/4 banana, small
  • 2 1/4 teaspoons chocolate syrup, fat-free light
  • 1/2 teaspoon pecans, chopped

Preparation

  • Please note: the prep time does not include time for the chocolate to set.
  • Coat banana with chocolate syrup. Drizzle with nuts. Place in refrigerator or freezer to set. Enjoy for dessert.

 

Want more help with your meals and success? Join my next LADIES only private forum to help you with all of your goals:

 

APPLY HERE! 🙂

10 Lbs Gone!

It’s MONDAY!!!! I feel so re-energized with my latest goals for the New Year! It’s such a rush when I find myself actually EXCEEDING what I expected from to achieve but only comes from focused work and consistency.

It’s a shame nothing comes easy, right? I know…I’ve tried plenty of times. I used to believe I could workout enough to burn off the foods that I loved to eat, eat, eat!

That didn’t work out very well though and I had to figure out a new plan.

That’s when I decided that I would limit my foods to next to nil. All that accomplished was make me a grumpy Kathy who wanted MORE foods than ever before. How would I ever reach my goals?

Obviously, it entails both proper nutrition and calorie range…as well as the workouts to help UP the ante!

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There’s no magic workout or magic food plan or magic pill…darn it!!! But there is the option of finding the workout that you enjoy most and eating in a range that helps your body burn fat and run efficiently, without going into shut-down mode and thinking that you’re starving it to death.

Apparently, my body was confused all the time. I’m sooo sorry, body, I really am!! 

Now, I love finding new and different styles of programs that push me and challenge me to new heights. Yes, even sometimes kind of scare me too! 😉 That doesn’t mean that everyone needs to like the programs that I gravitate towards but it keeps life fun when you change things up. As for foods, I find that eating close to what I love to eat normally and just fitting it into the plan; helps me the most. That’s why this program, “Insanity Max:30” is perfect for me! It pushes me because I’m working out to MY max…not anyone else’s (there’s even a modified version for people who can’t go full force or don’t want to do all the intensity moves but still get killa results!) and it’s only 30 minutes.

Everybody’s got time for that 😉

Then…the blessed food container system (key angelic music now). I am in love. Like over the moon, I can eat like this forever and I don’t feel deprived or hungry or anything negative and I’m getting leaner and stronger every day.

I decided to step on the scale today (because I never weigh myself due to the fact that the scale is evil) to see what has happened. I didn’t expect too much in 7 weeks time, although my weekly pictures show a big change and my clothes are getting too big for me…why on earth would the scale budge? Because it just doesn’t..that’s why.

So I almost fell backwards when it showed I’ve lost ten pounds!!!

me!!!

That is just crazy talk! But I’m not going to argue or second guess it…I’m just going to finish this amazing program and then jump into the 21 Day Fix to change it up again (but not the food system; this is here to stay!)

Here is a fun recipe I found for my after workout shake with Shakeology.

Try it and see how yummy good foods can be 😉

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Peanut Butter Cinnamon Dulce Frap

• One scope Vanilla Shakeology

• 1 cup chilled coffee

• 2 packets Stevia

• Dash of sea or himalyan salt

• 1/4 cup almond milk

• Ice

Blend all ingredients together.

I like to add a spoonful of peanut butter and a dash of cinnamon to the above recipe. Yum!!

What’s your favorite after workout re-fuel?

Overnight Oats ~ It’s what’s for Breakfast!!

New week and simple meal plan to fit the life of a busy mom 😉

I know so many moms out there skip out on eating breakfast because they “don’t have time”, or get busy with the family and “forget” to take care of themselves.

Not something that will help us moms over the long haul; so here is a simple recipe to create the night before (or just in the morning) and eat up in a few blissful, morning minutes. Try it for yourself and let me know what you think! We can help each other stay focused along our journey! Fit Moms Inspire!!!

Almond Joy Overnight Oats

fridge oats

1 red container Fage Greek Yogurt (or 3/4 cup)

2 tablespoons almonds, chopped; or 1 tsp. pnut butter

1 yellow container, or 1/3 cup rolled oats

1 tablespoon cacao nibs (optional but yummy for this recipe)

2 tablespoons unsweetened coconut

1/4 cup unsweetened vanilla almond milk

 

I am in LOVE with this recipe and eat it sometimes 2x a day!! It counts as one protein (or red container); 1 carb (or yellow container), 1 tsp (healthy fat) and an extra yellow for the almond milk/coconut/cacaonibs.  Sometimes I just cut out the coco/cacao and add a small packet of stevia to sweeten instead.

Be sure to watch your sugars and try and limit it to a max of 14g.

Combine all ingredients and stir to blend.

Enjoy in a few hours or overnight.

I would love for you to share your variations and support all of us who have a love for the overnight oats!

It’s quickly becoming a new way of eating!

Vanilla Energy Bars

It’s early in the morning. You’re rushing out the door to get the kids to school, or to get to work. You have your lunch packed, but don’t have anything healthy for your mid-morning or afternoon snack. Often, those are the times where you’ll grab a bag of chips or something sweet to tide you over. Only problem, those little treats can pack very little nutrition, add unwanted calories, and derail all the good you’ve been doing. But when your treats become Shakeology treats, that’s a completely different story.

Introducing Vanilla Energy Balls

VANILLA-ENERGY-BALLS-FB

These little guys are packed with protein, superfoods, healthy fats, and just the right amount of sweet to help diminish those cravings. Have at it!

Here’s what you need:

(Makes 15 servings, 1 ball each)

  • Total Time: 15 min.
  • Prep Time: 15 min.
  • Cooking Time: None
  • 1½ scoops Vanilla Shakeology
  • ½ cup almond flour
  • ½ cup old-fashioned rolled oats
  • ¼ cup all-natural almond butter
  • ⅓ cup unsweetened almond milk
  • ¼ cup sliced raw almonds

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Step 1: Combine Shakeology, almond flour, and oats in a medium bowl; mix well.

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Step 2: Add almond butter and almond milk; mix well with a spatula or clean hands until it forms a thick batter.

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Step 3: Roll mixture into fifteen balls, each about 1-inch in size.

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Step 4: Roll balls in almonds.

VANILLA-ENERGY-BALLS-15

Nutritional Information (per serving):

  • Calories: 80
  • Total Fat: 5 g
  • Saturated Fat: 0 g
  • Cholesterol: 1 mg
  • Sodium: 34 mg
  • Carbohydrates: 5 g
  • Fiber: 2 g
  • Sugar: 1 g
  • Protein: 4 g

Clean Almond Joy Bars

I am a sugar FANATIC!!!

I don’t suffer as much as I used to as my eating habits and daily shakeology supplements help feed my body with what it needs to not be a victim to sweet attacks every day. I now plan to enjoy them in sparingly; and usually feel best by keeping it super “Clean”.

Here is a version of an Almond Joy style candy/bar. 😉 I promise you that you will feel like you are indulging; but won’t feel guilty afterwards.

Winning!

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Almond Joy – Coco/Nut Bars 

DIRECTIONS:

  1. Preheat oven 350 degrees.
  2. Spray 8×8 pan with coconut oil spray or coat lightly with melted coconut oil.
  3. Combine: 2 cups unsweetened shredded coconut,  3 large egg whites, 1 tsp vanilla extract & 1 tsp liquid stevia or 8 packets stevia
  4. Press very firmly into the bottom of pan
  5. Bake about 14 minutes, until edges are golden and middle is set.
  6. Let cool. Melt 1/2 cup dark chocolate/cacao with 1 tbsp coconut oil, pour over cooked coconut, sprinkle with chopped almonds (or preferred nuts)
  7. Set in freezer for a few minutes if needed to harden chocolate.
  8. Slice into bars ♥

Tell me what you think of them…or if you will take the time to create these amazing treats!!! We can enjoy the weekend without going off track.