Tag: LLHealthyFit

Peanut Butter Chocolate Chip Bites

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IMG_5467[1]

INGREDIENTS YOU NEED:

  • 2/3 cup creamy peanut (*An option is to substitute for almond butter.)
  • 1 cup oats
  • 1 1/2 tablespoons honey (*I use local honey.)
  • 1/4 cup miniature chocolate chips (*In the picture, I had used large chocolate chips.)
  • Flax seed (optional)

WHAT TO DO:

  1. Mix all ingredients in a bowl until well-combined.
  2. Cover and chill in the refrigerator for at least 30 minutes.
  3. Once done chilling, roll into approximately 1 inch balls.
  4. Roll 1 inch balls in a thin layer of oats and chocolate chips on a cutting board.
  5. Store in the refrigerator until ready to be eaten.
  6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

 

22 Minute Hard Corps – Week 2

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Week 2 of 22 Minute Hard Corps is almost complete! There were new moves added in the Resistance 2 and Cardio 2 workouts that added an additional challenge for this mama. I always recommend to modify when necessary. It is more important to do a move the correct way rather than to try and keep up with the number of reps being performed in the workout program. One thing for sure is if you keep at it…you will succeed!

22 Minute Hard Corps - Cardio 2

Workout:

Resistance 2 included: burpees, jump squats, chin-up L crunches, punch pulls, and corkscrew lifts. The Cardio 2 workouts included: mountain climbers, straight leg sprints, gorilla crawls, jimmie jumps, water bug, and burpees. I really do enjoy that the 22 minutes is fast paced and keeps my body moving. My blood pumping is an instant mood booster! Again, I feel the workouts are totally doable.

My workout schedule for week 2 looks something like this:

22 Minute Hard Corps - Week 2 Schedule

Week 2 Meal Plan:

When I make a meal plan for the week, I like to include dinner options that my husband and daughter will eat with me. There is no need to make separate meals from your family! I’m here to help if you find that meal planning is not going as easy as you thought. Keep your meal plan simple and easy with recipes that you know and then slowly add new recipes!

22 Minute Hard Corps - Week 2 Meal Plan

Check out the Balsamic Brussels Sprouts side option! The green portion container equivalent is 1 cup chopped or 5 medium Brussels Sprouts equals 1 green ration.

Balsamic Brussels

If you would like to join my Spring Training Bootcamp there is still time. Enrollment is open until March 20th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Mustard Crusted Halibut

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Nothing beats fresh Halibut from Alaska. I’m always looking for new ways to make Halibut and this is what my husband decided on for dinner! Quick, easy, and healthy recipes is how we roll.

Let’s just say there were NO leftovers. Our daughter ate the same as us! We have always encouraged her since she has been little to eat what we are eating. Who wants to make separate meals all the time after working all day! She has not become picky yet even at 3. There is hope even if you feel you have a picky eater.

Mustard Crusted Halibut

INGREDIENTS YOU NEED:

– 1 cup Panko Bread Crumbs
– Halibut Filets (1-inch thick; skinless)
– 3 Tablespoons Dijon Mustard
– 1/3 cup White Wine
– 6 Tablespoons Butter (divided) (*We use Earth Balance brand; non-GMO, vegan, etc.)
– 1 Orange (zest and juice)
– 3 Garlic cloves, minced
– Salt and Pepper to taste
– Extra-Virgin Olive Oil

WHAT TO DO:


1. Place bread crumbs in a rimmed dish. Season with salt and pepper.

2. Spread Dijon mustard on one side of the filet. Dredge the mustard-coated side in the bread crumb mixture.

3. Heat a large non-stick skillet on medium-high. Melt 3 Tablespoons of butter along with 3 Tablespoons of olive oil. Next, add the halibut breaded side down. Cook for 2 to 3 minutes or until golden. Gently flip and cook on the second side for 1 to 2 minutes.

4. Add the white wine and garlic and reduce heat.

5. Add the orange juice/zest and then add the remaining butter.

6. Serve the filet breaded side up with a drizzle of butter sauce.

7. Enjoy!

A side of veggies goes great with the Halibut!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Balsamic Brussels Sprouts

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I wanted to share a side option that is part of my 22 Minute Hard Corps – week 2 meal plan. I will be the first to admit that I did not think that I would be a Brussels Sprouts fan. I found out last night that I was wrong! I placed two on a plate for my daughter and she even ate them. I say this side dish is a WIN for our family. I hope you enjoy too!

Balsamic Brussels

INGREDIENTS YOU NEED:

  • 1 – 2 pounds Brussels sprouts, washed and halved
  • 2-3 Tablespoons of Balsamic Vinegar
  • 3 cloves garlic, minced
  • 2-3 Teaspoons Olive Oil

WHAT TO DO:

  1. Preheat oven to 400 degrees F
  2. Line baking sheet with foil
  3. Combine all ingredients in a bowl and toss until the Brussels sprouts are coated
  4. Bake 30 – 40 minutes; stirring frequently (every 10 minutes or so)
  5. Enjoy!

If using the color coded containers then each serving (approximately 5 medium Brussels sprouts) would count 1 green container.

The color coded containers are available for purchase in my fitness shop.

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!

Increase Your Ingredient Awareness

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I think about this often and I am by no means perfect since choosing to make changes in my life. My goal is progress each day rather than perfection. I find moderation is important on my journey so that I can continue to live this lifestyle long-term. I continue to keep an open mind and learn more. YES, there was a time where I really took short cuts in my life related to my health and wellness including a wide variety of feelings that involved 1) thinking there was not enough time in my day,  2) guilt, 3) self-sabotage, 4) fear of failure, and 5) finances. I did not focus my energy on nutrient deficiencies and that nutrient deficiencies can be a cause of my depression and anxiety. What I personally was dealing with then had a domino effect on the way that I was viewing myself, interactions with family, energy levels, etc.

Slight nutrient deficiencies add up over time and can slowly lead to:
– Digestive problems: IBS and Colitis
– Weight gain: Obesity, Diabetes
– Mental imbalances: Anxiety, Depression
– Inflammation: Chronic pain, Arthritis, Dementia, Heart Disease, Stroke
– Premature Aging: Joint pain, Degenerative Diseases

As I pause for a moment, I think about how my life choices are working with me rather than against me. I hope this information helps you too! I’m always here to chat…no need to ever feel alone or that your struggles are unique to you. Feel free to connect with me by completing the get support application.

 

Increase Your Ingredient Awareness - Final 3

22 Minute Hard Corps – Week 1

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This program is all about bringing us back to basic moves; however, do not underestimate how challenging the moves might be for you! I absolutely loved Day 1 of the program, which I was able to stream through Beachbody On Demand. My package should arrive in the mail this week!

22 minute hard corps, fitness program

I had been in a workout slump the previous week and the sound of a 22 minute workout caught my attention. It can be difficult to balance family, friends, and work. Life surely is not slowing down and our health and wellness is often placed on the back burner. 22 Minute Hard Corps allows you to change that mindset!

Workout:

The workout calendar alternates between cardio and resistance with bonus 10 minute ab workouts on cardio days throughout the week.

My workout schedule for week 1 looks something like this:

22 minute hard corps, fitness program, cardio, abs, resistance

Day 1 for cardio included: lunges, bear crawls, burpees, jumping jacks, and squats. I am currently 36 weeks pregnant with my second child (*approved by my doctor to work out). I did chose to substitute the burpees for planks and the lunges for squats. The result of my day 1 workout was sweat, a racing heart rate, and the rush of the post workout HIGH! It truly felt good and immediately took me out of my slump I was experiencing the week prior. The workout was fast paced, but totally doable. The modifications were great, so no matter what your ability level might be, you can do the workout.

Nutrition:

Tonight I am spending some time getting my meal plan in place for the week. In the nutrition guide there is a formula that you can use to figure out your calorie range and your nutrition category. There are 5 different plans to choose from based on your weight and goals. Your food is broken down by 7 groups:

  • Veggies
  • Fruits
  • Proteins
  • Carbohydrates
  • Healthy Fats
  • Seeds & Dressings
  • Oils & Nut Butters

I love that for each group there is a list of foods along with serving sizes for each food. So your goal is to choose from each list and put together your meals each week! If you are new to meal planning, please do not stress. I am here to help you! I always say to keep it simple, repeat meals that you enjoy, and do not over complicate things. Once you get the hang of the meal planning and preparation then you can start to change up the recipes.

Week 1 Meal Plan:

22 minute hard corps, meal plan, Plan A

Here is a sneak peek of dinner from Day 1!

21 Day Fixed Approved, dinner recipe, buffalo chicken bowls

If you would like to join my Spring Training Bootcamp there is still time. We kick things off on March 14th. Just think that 8 weeks from now we are in SPRING weather and SUMMER is a month away! You truly do have 22 minutes to devote to yourself. You always find time for the things you want the most…why not make your health and wellness a priority?!

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

Applesauce – Apples from an Orchard

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applesauce, apples picked from an orchard, homemade applesauce

Your mission (if you have not already had a chance) is to go to an apple orchard and pick your own apples with your loved ones! Every September, my family visits Simmons Farm with a lovely couple and we enjoy the gorgeous fall weather.

So what to do with all the apples you pick?! Try some homemade applesauce! Think about how fresh the applesauce is compared to buying at the convenience store and you don’t have to add any extra ingredients to keep the applesauce fresh. It is a great activity to involve your kids too. My little one enjoys helping by turning the handle to peel/spiral the apples. She then helps to place the apples in a pot (cover with a lid). The apples simmer on low until soft enough to mash. There is no need to add water in the pot while the apples simmer. Add cinnamon based on how much you desire and ENJOY!

What is your favorite apple that you use to make applesauce?

For more recipes, click here!

Honey Crisp Apple, apple orchard

 

Fitness Program – 22 Minute Hard Corps

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22 Minute Hard Corps, Tony Horton

The days of exercising for hours at a time to see results are long gone! Beachbody started out with programs like P90X that were over an hour long each day. Then they created the 21 Day Fix and 21 Day Fix Extreme programs that are only 30 minutes each day and Focus T25 (a program that I used to start my own personal journey) that is 25 minutes each day.

Here is a brand new home fitness program where in just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach! Yes, results are absolutely possible exercising only 22 minutes a day. It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition, following the meal plan to a T, and of course, the most important part is having SUPPORT and ACCOUNTABILITY from your Team Beachbody Coach (ME) and the rest of the challengers in my group. There truly is something comforting knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition.

You can modify to make the program a success for you no matter what your ability level may be at the time you start. You can do anything that you put your mind to!

What is the 22 Minute Hard Corps Workout?

The program was created by Tony Horton who is also the creator of P90X, P90X2, P90X3, Power 90, and more. The 22 Minute Hard Corps workouts were inspired by Tony Horton’s time spent training U.S. servicemen and women to their maximum fitness potential. It is a mixture of eight routines that alternate between total body cardio, resistance, and core; 1 workout a day for 6 days a week. The program is for 8 weeks. The workout is fast paced and there is little rest, but no need to worry as the workouts are easy to learn. You are moving from exercise to exercise quickly to maximize time and results.

What Equipment Do You Need?

Dumbbells or pull up bar (or resistance bands with a door attachment). A sandbag is an additional recommended piece of equipment, but is not required to complete the workouts. *For the month of March 2016 only, a sandbag will be included in the purchase of the 22 Minute Hard Corps and Shakeology challenge pack or 22 Minute Hard Corps and Performance Challenge Pack!!

I know you might be thinking that you cannot do this workout, but you can. It is for everyone and there are modifications for every ability level. You are not too busy for a program that is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes!

What You Get With This Program?

  • 8 challenging workouts
  • Quick Start Mission Guide
  • 8 week Basic Training Action Plan
  • Rations for Results Nutrition Field Guide
  • Cold Start pre-workout drill
  • Hell Week Challenge Card
  • Hard Corps: Battle Buddy Workout DVD (Free gift from ME!)

So Who Is This Workout For?

I would most definitely have to say any person who feels they are limited on time to workout. Who want fast effective results with little or no fuss. There is an optional 2 a day hell week challenge if you are up for it! Former members of the military, who want to get back to the fitness level they had when they were in the service.

So now is  your time! Do you accept the challenge?

March 14th will be the start of our pre-season which consists of 1 week of goal setting, pictures, measurements, meal planning, and education on the nutritional plan. Then the following week is our official Day 1.

**For 8 weeks, I will guide you daily through the program with support, accountability, access to online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program, please complete the support form and I will contact you within 24 hours with details.

If you do not currently work with a Coach, please make sure to make me your FREE coach here.

 22 Minute Hard Corps – Week 1

22 Minute Hard Corps – Week 2

22 Minute Hard Corps – Week 3

 

 

Balsamic Pork Roast

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balsamic dressing, balsamic pork roast, pork roast, dinner recipe

A crockpot recipe that can double for dinner and lunch is always a bonus! The remaining pork can be used to make a yummy pork sandwich for lunch and it is your preference if you want to add a little barbeque sauce.

INGREDIENTS YOU NEED:

  • 2 pound boneless pork shoulder roast (sirloin roast)
  • Salt, optional
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon red pepper flakes
  • 1/3 cup chicken or vegetable broth
  • 1/3 cup balsamic vinegar
  • 1 tablespoon Worcestershire sauce
  • 1 tablespoon local honey

WHAT TO DO:

1. Season the pork with salt, garlic powder, and red pepper flakes.

2. Place into the slow cooker.

3. Mix together the broth and vinegar and pour it over the pork, then pour the honey over and set the timer for 4 hours on High or 6-8 hours on Low.

4. Once the pork is cooked and tender (it should shred easily with a fork), remove from slow cooker with tongs into a serving dish. Break apart lightly with two forks and put back into the slow cooker and ladle 1/2 cup sauce over the pork and keep warm until ready to eat.

5. Serve with a vegetable of choice such as steamed asparagus.

6. Enjoy!

For more tips, support, recipes, meal planning, and other health and wellness assistance, please apply here by completing my get support form!