Month: August 2017

You can’t outrun a bad diet.
Abs are made in the kitchen.
An hour at the gym is easy, it’s the other 23 hours that are hard.

Ever heard any of these?

Well I am here to tell you they are true!
I know because I have tried the “I workout so I can eat what ever I want” and the “I eat well so I can sit on my ass” approaches.

You need both fitness and nutrition and that is why I came up with this challenge!

3 years ago I knew a little about working out.  I ran a little.  I took the occasional yoga class.  I had a gym membership that I used…sometimes.

I also knew a little about clean eating.  I knew what to avoid, but I often times wondered am I eating enough veggies?  Too many carbs?  Is there a thing as too much healthy fat?

Sound familiar?

It’s hard to know what to do and it’s hard to find a simple approach that fits into your busy life.

Then along came this thing called a “Challenge Group”

It came with a workout that laid it all out for me.  I didn’t have to worry about figuring out when to do cardio and when to lift weights.  I didn’t have to google leg workouts and pin endless full body bootcamps that I never really intended to do.  I didn’t have to feel guilty anymore about the gym membership I was paying for and not using.

They also came with meal plans that laid it all out for me.  It was like clean eating simplified with recipes and shopping lists and a daily Superfood Shake that tasted like a cheat!

You need to workout and you need to fuel your body right and you may as well get some support from someone who has done these workouts and followed these meal plans and can guide you through it all!

Fitness + Nutrition + Support = Success

So let’s get started picking our YOUR perfect workout and meal plan!

Click here, fill out a a little info and I will get back to you with my suggestions!We get started September 11th!

I can’t wait to rock this challenge with you!

 

Wow!  Summer sure did fly by.  The boys and I had a great summer full of Trip Tuesday fun, an amazing vacation to Florida, baseball and swim meets, and a ton of time just hanging out with friends in the back yard.

As sad as I am to see summer end, I can tell we all need a little structure around here!!!

First order of business- get back to meal planning!

I am on week 2 of the Shift Shop program so that means 1 less starchy carb and 1 more veggie serving.

So each day I get:
4💚 green containers (veggies)
2💜 purple containers (fruits)
4❤️ red containers (lean protein)
1💛 yellow (carb) containers
1💙 blue (healthy fat) container
1🔶 orange (seeds or dressings) container
2 tsp (oil or nut butters).

Basically, a ton of good food!

I am not going to lie, meal planning and prepping takes a little time to do, but it is 100% worth it for a few reasons…

1. It saves me time during the week!  Once I know what we are having, get my but to the store and then prep a few things, my week is so easy.  No extra trips to the store. Many of my meals are waiting for me in the fridge and for me the best part- less clean up!
2. It saves me money!  Once I create my meal plan, I make a grocery list based only on what I need to make these meals.  I rarely if ever throw away food that doesn’t get eaten when I take the time to meal plan!
3. It saves my sanity!  No more staring into the fridge at night hoping a meal will just present itself to me.  Much less complaining about what we are eating.  It’s posted on Sunday for all to see.  No surprises!  No more “What do you want for dinner, I don’t care What do you want” back and forth conversations!

Before I go to bed tonight I will have a few of my breakfasts (yogurt parfaits and french toast for the boys) and lunches (sausage and veggies) made and I will have most of my fruits and veggies cleaned and easy to grab for snacks and school lunches starting on Wednesday.

I am pretty excited to try a few new recipes from the Shift Shop Week 2 recipe guide!

Zucchini/Sweet Potato Frittata:

• 2 tsp olive oil
• 3 medium zucchini, thinly sliced
• 3 small sweet potatoes, thinly sliced
• 1/4 cup fresh basil
• 1/4 tsp seas salt
• 8 large eggs

Heat a 10 inch skillet on medium.  Add zucchini, stirring frequently, for 2 minutes. Add Sweet potato, basil and salt.  Stir for another 1-2 minutes.  Add eggs, mix well for about 2-3 minutes.  Reduce heat to low, cover and cook for 10-12 minutes.

Makes 6 servings, each serving counts as  1 ❤️ 1💛 1💚

Pork and Sweet Potato Kabobs:

• 1 Tbsp olive oil
• 1/4 cup fresh lemon juice
• 2 Tbsp chopped fresh rosemary
• 2 Tbsp chopped fresh parsley
• 4 cloves garlic
• 1/4 tsp sea salt
• 1 large pork tenderloin, cut into 12 1-inch cubes
• 1 large sweet potato, peeled and cut into 12 1-inch cubes
• 1 medium red and green pepper, cut into 12 1-inch cubes

Combine oil, lemon juice and spices.  Add pork and marinade.  30 minutes minimum, up to 4 hours.  Preheat grill on high.  Steam sweet potato pieces until tender-crisp.  Skewer pork, potato and peppers.  Grill for 8-10 minutes.

Makes 3 servings (2 skewers each) and counts as 1 ❤️ 1💛 1💚

Cucumber Avocado Roll-Ups:

• 1 medium avocado, cut into chunks
• 1/4 fresh basil
• 1 clove garlic
• 2 tsp fresh lime juice
• sea salt and pepper, to taste
• 2 large cucumbers

Place avocado, basil, garlic and lime juice in food processor or blender.  Add salt and pepper to taste.  Pulse until smooth, set aside.  Using a vegetable peeler, peel long thin strips of cucumbers.  Spread avocado mixture evenly on cucumber slices.  Roll and secure with a toothpick.

Makes 4 servings (3 rolls each) and counts as 1/2 💚 and 1💙

My alarm is set for 4:30 am again, my meal plan is done.  I have 2 more days to hang with the boys and enjoy one last Trip Tuesday and then it is back to business on Wednesday!  I am a little sad, but ready to rock this week!

For more information on the workouts and meal plan I am using fill this out and I will send you some details!

My next group starts September 11th.  I would love to have you join us!

Here is to a great first week back to school!

I love a good salad, but somedays I just need a different way to enjoy my veggies.

This bowl full of veggies, lean protein and healthy fats hits the spot!

Egg Roll in a Bowl

• 1 pound ground turkey, pork or beef
• 1 16-ounce bag of shredded cabbage
• 1/2 cup of diced red bell peppers
• 1/2 cup of shredded carrots
• 1/2 cup of edamame
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• ⅓ cup of Liquid Amino
• 2 tablespoons olive oil

In a small bowl, combine the garlic, ginger, liquid amino and olive oil. Set aside.
In a large skillet, brown the meat over medium-high heat.
Add the shredded cabbage and veggies, and stir to combine.
Add the sauce mixture to the meat and veggies.
Stir and cook for about 3 to 5 minutes, until the cabbage has just begun to wilt but is still crunchy.

This makes 4 nice big servings!

Here is your nutritional information per serving:

Enjoy!