December Vision

2016 has been a rough year to say the least, in struggling with infertility and utilizing multiple hormone treatments I've gained about 10 pounds and dealt with more loss than I could have imagined a year ago, but God has placed it in my heart to turn my attention to coaching and helping others. So I'm focusing on ending 2016 strong and with a new vision to figure out the best way to help other's reach their fitness & health goals!

Top 5 December Tips:

1. Do a workout program you ENJOY (yes it's possible, reply back to me if you haven't found one you like doing yet. 

2. Eat BEFORE you go to any parties. 

3. Make a mental choice to set and achieve a goal. (ie. I am losing 5 pounds this month and I will do the 3 Day Refresh and then Core de Force to achieve this goal. I will not let parties or peer pressure stand in my way. When asked to indulge I will reply with something like "No thanks, I'm doing really great on my program and I really don't want to mess it up" <-- I've used that multiple times in the past and people typically respect it) 

4. Plan, Prep, Eat! Follow the 12 hour eating plan to help you plan out your meals about a week at a time. Take 10-15 minutes to plan and create your shopping list, then prep your food. Then ENJOY the delicious meals with your family!

5. Reflect don't regret. If this year has not gone as you've planned, reflect on what obstacles you've faced and look ahead at how you can overcome obstacles in your future. Use pitfalls as learning experiences and grow from them. 

Book of Transformations

I just created this binder. My goal is to fill it with YOUR transformations: physical, emotional, spiritual. I want to make sure I'm helping YOU reach your personal goal and documenting your journey along the way. 

Want to be one of the first ones in? Just fill out this short form to send me your December goals and I'll help you work towards them! 

3 ways to get more veggies WITHOUT salads

Tips for eating more vegetables!

#1 Use them as snacks: Broccoli, carrots, sweet peppers, cherry tomatoes, etc prep them, pack them in zip lock baggies and they're ready for you to grab and go!

#2 Hide them in your shakeology! You won't even taste 1 cup of spinach in your shakeology, OR add in a power greens boost and you'll get a dense dose of greens!

#3 Bake them up! I LOVE Kale Chips! You can also do zucchini chips or cauliflower baked up in the oven :) kale and zucchini you can do 10 minutes, at 350 with a tiny bit of olive oil and sea salt or garlic salt, flip them at 5 minutes and you're good :) Cauliflower takes just a bit longer 400 degrees for 25-30 minutes with a dash of salt and pepper <---don't knock it till you try it :) YUM! 

Which ways will you try out to get in more veggies?

Simple, Easy, Healthy & Delicious Broccoli & Cheese Stuffed Chicken

Need a super easy meal that won't take a lot of prep? Here it is :)

What you'll need:

Chicken Breasts (you choose how many you want to make)

Shredded Mild Cheddar Cheese

1 Head Broccoli

Onion Powder

Garlic Powder

Salt

Pepper

Instructions:

1. Turn oven to 350

2. Take chicken breasts and cut horizontally for an opening to stuff the cheese and broccoli into. I slice almost all the way leaving just a tiny bit left holding it together

3. Layer in mild cheddar cheese and chopped up broccoli (it doesn't take much to stuff it)

4.  Fold top back over

OPTIONAL (place in ziploc bag and smash to flatten out the chicken)

5. Sprinkle a dash of garlic powder, onion powder, salt and pepper to both sides

6. Place in casserole dish

7. Bake for 30-40 minutes (depending on how big your chicken breasts are) until no longer pink inside :) 

OPTIONAL (with 10 minutes left add a thin layer of shredded cheddar to top of chicken)

Enjoy!

4 Ingredient Pork Tenderlion

Well...maybe it's 5? Do you count the pork as an ingredient? haha, I'm not sure, but this recipe is SIMPLE, delicious AND easy!

What you need:

1lb Pork Tenderloin

1tsp Sage

1/2tsp Ground Sea Salt (or Pink Himalayan Salt)

1/4tsp Ground Black Pepper

1 Clove Garlic, chopped

Crock Pot (grab a liner for easy clean up too)

1/2 cup water

1. Mix together sage, salt, pepper and garlic

2. Coat pork with mixture

3. Add pork and water to crock pot

4. Cook on low for 7-8 hours

This tenderloin is packed with flavor and remains super moist! Best of all, it's Fix approved!

No Sugar Stir Fry

Stir fries are SO yummy and healthy, right?! Ummmm...not if you make them the way I typically make them which is with tons of sauces like soy, teryaki, etc...so since I'm trying to improve my eating habits and eat clean 85% of the time, I decided it was time to try out a clean, 21 day fix/fix extreme approved stirfry, no sauce, no sugar :) and it was GOOD!

First off, let me say that I've not made much from scratch in my day so hopefully these directions aren't too hard to follow :)

Things you'll need:

1/2 cup Quinoa (uncooked)

4 cups fresh cut up veggies (I used orange bell pepper, mushrooms, and broccoli) 

2 tsp EVOO

2 eggs scrambled 

For the seasoning (****I only used 1tbsp of this total in the recipe):

4tsp Onion Powder

2tsp Garlic Powder

1/4tsp Ground Black Pepper

1/4tsp Red Pepper Flakes

1&1/4tsp Sea Salt

1/4tsp Chili Powder

Directions:

1. In medium saucepan add1 cup water  and 1/2 cup pre-washed quinoa on medium high heat, stir occasionally (cook approx 15 minutes total)

2. Add 2 tbsp to large skillet (or wok if you prefer), turn stove to med-high heat

3. Once warm, add your 4 cups of veggies to the skillet, stir occasionally for 7 minutes

4. Scramble your 2 eggs in a cup with a fork (add a dash of milk for fluffier eggs) and add to skillet

5. Let eggs and veggies cook in skillet for another 2-3 minutes

6. Add quinoa (when finished cooking) to your skillet of veggies and eggs

7. Add 1tbsp of above seasoning and stir

8. Enjoy!

***This made enough for 2 servings***

Here I tried cooking them on half of the skillet.....

Here you can see the above method didn't really work and I just mixed it all together haha

Easy Healthy Turkey Chili

This Turkey Chili Recipe is SO easy, only takes about 40 minutes to make and is packed with healthy ingredients :) This will make 4 hefty servings :) 

Ingredients

1tsp EVOO

1 pound 93% lean ground turkey

2 cloves garlic, finely chopped

1 medium onion, chopped

1 medium bell pepper, chopped

1.5tsp ground cumin

1tbsp chili powder

1/2tsp sea salt

1/4 teaspoon cayenne peper

1 15oz can pinto beans, drained and rinsed

1 15oz can black beans, drained and rinsed

1 15oz can all natural diced tomatoes, no sugar added (not drained)

1/2 tbsp shredded cheddar cheese

Directions

1. Heat oil in large saucepan over med-high heat

2. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally until turkey is no longer pink (approx 5-8 minutes)

3. Add cumin, chili powder, salt, cayenne pepper; cook, stirring constantly for 1 minute

4. Add beans and tomatoes (with liquid). Bring to a boil. Reduce heat to low and gently boil, stirring occasionally for 15-20 minutes

5. Sprinkle with cheddar cheese

ENJOY

DELICIOUS Ground Chicken Taco

So before I started the 21 day fix extreme my meals were pretty bland, I never knew how to use spices to make things taste better, which ones? what combos? I was clueless so I just didn't try. 

Well I'm on day 14 of the 21 day fix extreme and I've never had such delicious food and this recipe was one I loved so much I just had to share! 

What you'll need:

1 pound ground chicken (or lean ground turkey)

1tsp garlic powder

1tsp ground cumin

1/2tsp sea salt

1tsp chili powder

1tsp paprika

1/2tsp dried oregano

1/2 small onion, finely diced

1/2 green bell pepper, finely diced

3/4 cup water

3/4 cup tomato sauce, no sugar added (a bit less than an 8oz can)

1 6 inch whole wheat tortilla

1/2 cup lettuce

1. Heat large nonstick skillet over medium heat. Add Chicken, cook stirring frequently for approx 5 minutes, until no longer pink

2. Add garlic powder, cumin, salt, chili powder, paprika, oregano and mix well

3. Add onion and bell pepper. Stir frequently for approx 5 minutes, until onion is translucent

4. Add water and tomato sauce, stir. Bring to a boil. Reduce to low heat and cook covered for approx 12-15 minutes. 

5. Place ground chicken mixture on whole wheat tortilla, top with lettuce, and enjoy!