Sunday, October 30, 2016

Crock Pot Chicken Chili

I do not like to spend a lot of time in the kitchen.  I love to eat, but I hate cooking!  So, I am always on the lookout for easy, delicious, healthy meals.  I thought I'd share one of my favorite dinner meals with you!

I find a lot of goodies on  Her recipes are awesome and you can search for gluten free, vegan, dairy free, snacks, breakfast, etc... I believe she has a new cookbook as well, but I haven't looked at that yet.  I like to use my's cheaper ;-)

One of my favorite crock-pot recipes from that site is Taco Chicken Chili.  It's easy, healthy, and lasts all week.  Here is the original recipe - I make a few substitutions.

1 small onion, chopped
1 (15.5 oz) can black beans, drained
1 (15.5 oz) can kidney beans, drained
1 (6 oz) can tomato paste
10 oz package frozen corn kernels (I use organic)
2 (14.5 oz) cans diced tomatoes, fire roasted (organic)
Homemade taco seasoning (see below)
24 oz (3) Boneless skinless Chicken Breasts

Homemade Taco Seasoning:
1 1/2 TBS cumin
1 1/2 TBS chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1/2 tsp paprika
1/2 tsp black pepper

Combine beans, onion, corn, tomato paste, canned tomatoes, and taco seasoning in a slow cooker and mix well.

Nestle the chicken in to completely cover and cook on low for 8 to 10 hours or high for 4 to 6 hours.  I use a dutch oven and will cook for 3 - 31/2 hours on 325F - it might be different for your oven.

Shred the chicken in the bowl before serving.

You can top yours with cilantro, avocado, cheese, non-fat greek yogurt (instead of sour cream).  I top mine with vegan mozzarella cheese.

The recipe calls for rice, I just eat mine in a bowl - no rice.  No need for the extra carbs.   You can freeze it or it stays fresh in the refrigerator for up to a week.  Enjoy!

Monday, August 22, 2016

Get Paid to Workout and Get Healthy!

I know what you're thinking....what's the catch?  This seems too good to be true.  While there are certain things you need to do to qualify, there's no hidden agenda.  Just a company whose main goal is to help people live a healthier and happier lifestyle and is hoping to give you $$$!

Beachbody is hosting its very first Health Bet starting September 5th.  They have put in $1 MILLION to start and will add $5 for every Challenge Pack that is sold through the end of August.  Last I heard, the pot was over $1.5 million.  That makes me smile for 2 reasons:

1.  That's more money I can earn!  (Yes, I'm participating!!)
2.  Look how many people have decided to put themselves first and start a healthier lifestyle!!!

So, here's the deal:

1.  You join my group and download the Beachbody Challenge Tracker App.

2.  You log 3 workouts a week (any Beachbody program) and 5 Shakeology drinks a week.
   Contest Weeks:
    Week 1:  September 5 - 11
    Week 2: September 12 - 18
    Week 3: September 19 - 25
    Week 4:  September 26 - October 2

3.  You motivate, inspire, and challenge the others in our group (I added that one!).

That's it.  You log those 2 requirements by the end of each contest week and you'll an equal share of the pot at the end of the contest.

If you are ready to take that step to start living a healthier lifestyle or would like more information, please fill out the form below!

Fill out my online form.
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Saturday, July 9, 2016

Healthy Peanut Butter Cups - 21 Day Fix Approved

I have an addiction to peanut butter.  I love peanut butter out of the jar, on my gluten free bagel, mixed with name it, I love it!  I was super excited when I stumbled upon a recipe for a healthy treat using Chocolate Shakeology, coconut oil, and peanut butter.  

They take about 5 minutes to mix, 20 minutes to freeze and only 5 seconds to devour ;-) 

4 TBSP of Chocolate Shakeology (I used the Vegan formula)
4 TBSP of coconut oil, melted
2 TBSP of all natural peanut butter or any nut butter, soft

Mix the Shakeology and coconut oil together in a small bowl.
Pour 1/2 the batter evenly into 6 mini muffin cups (lined or not - I've done both - I prefer unlined)
Put tin in freezer for 10 minutes.
Evenly pour the peanut butter on top of the frozen pieces and top with the other 1/2 of the shakeology coconut batter mixture.

Freeze for 10 minutes.

Store in freezer.

21 Day Fix Portions:
1 mini cup:  1 tsp 

Wednesday, June 29, 2016

21 Day Fix Transformation

I love this transformation!  Halli is a young professional who has recently finished 1 round of 21 Day Fix Extreme.  She is so honest about her journey and I'm so extremely proud of her hard work!  

She is down 4 lbs and 3 inches which is 1.3 pounds per week.  She missed a workout and ate out on the weekend and still saw results.  This is what this journey is about - learning how to live a healthier lifestyle while living in the real world!

Keep up the amazing work, Halli!!!

Are you ready to have your own transformation and start to learn how to lead a healthier lifestyle while still enjoying your favorite treats, contact me.  I'd love to help you!

Friday, June 24, 2016

21 Day Fix Approved Coleslaw

I bought a head of cabbage for a different recipe and never made it....I do that all the time!  For Father's Day, we were grilling burgers, asparagus, and I thought coleslaw would be a great addition.

I have never made coleslaw before so I went to my favorite website,, and searched for her recipes and found this one.  It looked super easy and I loved that it didn't have any added sugar.

I made a few changes to the recipe (some on purpose and others because I can't read!) but I am sure if you follow her's exactly, you won't be disappointed.

Serves 4
Serving Size 1 cup

1/2 small (about 5 cups) head purple cabbage, cored and shredded (mine is sliced - shredded next time)
1/2 organic red bell pepper, seeded and sliced thin
2 small carrots, shredded
1/4 small red onion, sliced thin
2 tbsp extra virgin olive oil
4 tsp apple cider vinegar
1/4 tsp kosher salt
fresh black pepper, to taste

In a large bowl combine all the ingredients, toss to combine and let stand 15 minutes before serving.

21 Day Fix Portions:
1 green, 1 tsp

Makes a great side dish to a turkey burger, grilled chicken, or fish!

Thursday, June 23, 2016

22 Minute Hard Corps Review and Results

I was so excited to start my newest fitness journey with Tony Horton's latest at home workout program, 22 Minute Hard Corps.  I was excited for a few reasons:

1.  I love Tony Horton.
2.  I am a former bootcamp instructor and love circuit/bootcamp type programs.
3.  I am always up for a new challenge.
4.  I  have the utmost respect for our military and I wanted to see if I could complete a Basic Training type workout.
5.  Did I mention that I love everything Tony Horton ;-)

I was fortunate to try this workout with Tony in March on the SS Beachbody Cruise.  I think this was the "nail in the coffin".  After trying some of the moves, I was hooked!

I upgraded and ordered the Deluxe Package because I wanted to Special Ops workouts.  That's not a necessary component to the program, but I wanted to extra workouts and the SANDBAG!!!

So what is 22 Minute Hard Corps?
It is a no-nonsense, 8 week bootcamp style workout program.  It has 8 total body workouts which include cardio, resistance, and core routines.  Each workout is 22 minutes and is designed to get you in shape fast. 

The basic package includes:
8 - 22 minute workouts
  * 3 Cardio
  * 3 Resistance
  * 2 Core
Rations Guide (nutrition)
Workout Calendar
Bonus workout (if you order through a Beachbody Coach)

Side Note:  If you want all of the above PLUS the portion control containers and sandbag, you will need to order the Deluxe package.

What makes these workouts different?
Each workout is a circuit - meaning you complete 1 set of exercises and then repeat that cycle.  Each 22MHC workout has 3 sets of various exercises to various reps.  What I love about these circuits, is that each rep is done to a cadence.  The leader counts - 1, 2, 3, 4 5 and repeats.  You move to each number.  It's great for the music teacher in me!  I did not always stay with the cadence - sometimes it was just too fast.  

What equipment do I need?
You will need a set of light and heavy dumbbells or the sandbag.  For some of the workouts, you will need a pull-up bar or resistance band with door attachment.  You can use a mat for some of the jumping moves, but it's not necessary. 

What is a sandbag?
The sandbag is a substitute tool to use for the weights.  It challenges your stability (because the sand can shift) and this forces you to engage your core more.  The sandbag is NOT required, but I loved using it and would highly recommend you do the same :-) 

Overall, I really enjoyed this program.  It was challenging, but by the time you knew it, you were on the 3rd set and almost done.  Working out alongside some of the brightest and best men and women, was very inspiring and motivating.  Every person in the videos is a Veteran.  That's just really awesome!  

Here are my results.  I'm sure they would have been a bit better if I had dialed in more on my nutrition, but I'm super pleased with the strength and confidence I gained.  Plus, I don't crap out at 1 pull-up...I can at least do 8 before I start whining.  I still have to use the pull up assist band, but progress is progress!

                                                   Before Stats:               After Stats:
                                                   Chest: 34.5"                Chest: 34"
                                                   Waist: 33"                   Waist: 31.5"
                                                   Hips: 36"                     Hips:  34"
                                                   Thighs: 23.5"              Thighs:  23"

I know it's not a HUGE loss of inches, but I am stronger, healthier, and proud of myself!

If you are looking for a new program or are just getting started, reach out to me.  I am here to help you on your journey so you can start to feel more proud and confident! 

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Saturday, March 26, 2016

Chocolate Macaroons

I stumbled upon this recipe a few weeks ago and thought they make a nice treat for Easter.  Holy cow....super easy to make and they taste delicious.  I may or may not have eaten a few to make sure ;-)

I love recipes that use simple, clean ingredients.  These may be my new favorite treat to make every once in a while.  Gluten free, dairy free, vegan deliciousness....I'll need to work on my willpower.

1 1/2 cups shredded unsweetened coconut
2/3 cup almond flour or almond meal
3 tablespoons pure maple syrup (I'm sure you could use honey)
3 tablespoons coconut oil 
2 tablespoons unsweetened or raw cocoa powder
1/2 teaspoon pure vanilla extract
1/8 teaspoon sea salt

1.  Preheat oven to 200 degrees F.
2.  Line a cookie sheet with parchment paper or a silicone baking mat.
3.  Add all of the ingredients to a food processor - pulse until well blended and the mixture starts to clump.  
4.  Use a cookie scoop and place cookies on a cookie sheet.  
5.  Bake in oven for 10 minutes.  Turn off oven and leave inside oven for 15 more minutes.
6.  Remove from oven and let cool completely.  
7.  Try not to eat all at one time :-) 

Friday, March 25, 2016

Shakeology Mug Cake

You know those moments when you have a sweet tooth craving but you don't want to undo all your hard work by eating a bag of chocolate or taking a scoop of peanut butter and sticking in a bag of chocolate chips....not that I do that!  Well, I have the perfect option:  Shakeology mug cake!

I have tried a few different recipes and I think I have found a winner for me!  This is the perfect treat to make that is 21 Day Fix approved and won't kill your waist line :-)

Here's the recipe you've been waiting for!
1 scoop of Chocolate Shakeology (I use the Vegan formula)
3 TBPS of unsweetened almond milk
2 TBPS of water
1 dash (I don't measure) of pure vanilla extract
1 tsp of nut butter (I use almond butter)

Mix together and microwave for 45 seconds.  You might need want to heat more or less depending on your microwave.  I like mine a little gooey!  Top with nut butter.

Portion Control Count:
1 Red
1 tsp


Sunday, March 6, 2016

This is how I meal prep!

I find that if I don't meal plan for the week, I tend to just grab things that may not be the best option.  You might find it odd that I don't have a super organized, planned chart for my meals, but what did I say earlier....I need to plan but I didn't say it was pretty ;-)

I know that my body responds best to the following meal plan:
4 servings of protein
3 servings of vegetables
2 servings of fruit
2 servings of carbs
1 serving of healthy fat
1 serving of seeds/dressings
2 teaspoons (oils, nut butters, etc...)

**1 serving is equal to 1 color coded portion control container from the 21 Day Fix

I usually look at my pantry and fridge and plan to use what I have before I go buy new ingredients.  This week's meal plan will consist of:

Spaghetti Squash with ground turkey and vegetables
Quinoa and turkey stuffed peppers (I'm using this recipe as a guide)
Chicken Salad
Shakeology Recipes (find recipes here)
Snacks:  hard boiled eggs, natural almonds and cashews, Lara Bars, carrots and hummus

 I have used the portion control container system for over a year and I love that I can look at a meal plan and make sure I have enough of each container.  There may be a day where I go over a container and that's because I'm only human, but this nutrition system helps me stay accountable and my body responds positively to the proper portions.

If you have any questions on how to meal prep, please feel free to contact me!

Tuesday, March 1, 2016

What is 22 Minute Hard Corps?

Tony Horton and Beachbody have done it again!  Today, March 1st, they have launched the latest in home DVD workout program called, 22 Minute Hard Corps.  There are many reasons why I love this program, but I'll just give you my top 2 :-)

1.  It's in honor of our military.  Enough said, right?  The creator, Tony Horton (creator of P90X, P90X2, X3, P90, etc..), has traveled to military bases and worked out alongside our amazing men and women in uniform.  He has the utmost respect for our military and this is one way he can pay tribute to them.

2.  It's a bootcamp style workout and I was a client, turned instructor of a bootcamp conditioning class in Northern Virginia and loved that style.  I think this will be right up my alley....just not sure I want to be getting yelled at - I like to do the yelling ;-)

What is 22 Minute Hard Corps?
It is a mixture of 8 workouts that alternate between total body cardio and resistance training, as well as, core workouts.  The workouts are fast paced and there is little rest - it's only 22 minutes and that includes the warm-up and cooldown!  The workouts are easy to pick up and learn.  You move from exercise to exercise to maximize time and results.  

What equipment will I need?
You will need dumbbells or a sandbag and pull-up bar or resistance band with door attachment.  There is a special offer right now that includes the SANDBAG!!  I don't know about you, but I want that sandbag.  The weight shifts in a sandbag and are engaging different muscles and working harder (or so I've been told - I haven't used it yet!).  

What will I get with this program?
*  8 challenging workouts on 2 DVDs
*  Quick Start Mission Guide
*  8-week Basic Training Action Plan
*  Rations for Results Nutrition Field Guide (aligns with the Portion Fix nutrition system)
*  Cold Start warm-up drill
*  Hell Week Challenge!
*  Hard Corps: Battle Buddy Workout DVD (Free when you order from me!)

Who is this workout for?
ANYONE, but especially those who:
*  don't have a lot of time to spend working out in a gym
*  want fast effective results with little or no fuss
*  completed any of the P90X programs and want more Tony!

Are you ready to accept the challenge?
I have a support group starting March 14th for new and current clients.  If you're ready to start this new program and see how you can change your body in just 22 minutes a day, click the picture below.


If you order your discount bundle from me, you'll also receive 5 packets of Energize and Hydrate from the Beachbody Performance Line.  You will definitely want to use these supplements with this program!

Also, in honor of the 22 veterans who take their own life every day, I will donate $5 to the This World Needs You campaign.  Not only will you help yourself live a healthy lifestyle, but you will help those who may not feel like they are worthy of this life. (article on CNN)

Monday, February 15, 2016

How do I get myself back on track?

I have had 7 weeks of struggle.
7 weeks of not liking the skin I am in.
7 weeks of working my butt off and not seeing any results.
7 weeks of letting my nutrition get the best of me.

Now, I didn't sit and eat an entire pizza and drink a case of beer.  I still ate healthy meals, but I allowed myself to snack more.  I allowed myself to eat much bigger portions than my body needs.  I allowed myself to say "it's ok, you'll start again tomorrow".  And then repeat that again tomorrow.

There is only 1 thing that has gotten me out of the darkness every time I get there.  Well, 2 - Jesus and this....

The 3 Day Refresh is a great place to start.  It isn't a magic cure for everything.  Yes, you'll lose probably lose weight and inches.  You'll get rid of the toxins and say goodbye to a lot of bloat.  But if you go back to your old habits on day 4, you'll be right back where you were.  

I'm lucky to be following a great fitness and nutrition program.  I am going to stay focused for as long as I can....I'm only human and my birthday is coming up....I will probably need another round of the Refresh ;-) 

Don't waste another moment being unhappy with your body.  Let's work together and celebrate the beauty and strength that is INSIDE and OUT.