Free 10 Day Workout Challenge

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I can’t wait for you to join me for this FREE 10 Day Workout Challenge! It is for real people with busy lives that need efficiency.  You can do these workouts anywhere! 20-30 minutes that get you results and help you stay consistent 365 days per year.  Sign up by adding your email address above!  This challenge starts Monday, April 17th, 2017.  It will include:

  • workouts with videos
  • suggested meal guide
  • healthy & delicious recipes

Summer is coming! Let’s achieve our goals together!

Healthy High Protein Enchiladas

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This is one of my favorite ways to have Mexican food while keeping it healthy and delicious!

Healthy High Protein Enchiladas:

  • 1lb ground turkey
  • 1 packet taco seasoning
  • 16oz ricatta cheese
  • 1: 15oz can diced tomatoes and chilies (drained)
  • 1 cup shredded cheese (Mexican blend, cheddar, any type you like)
  • Frontera Enchilada sauce (2 packs)
  • 6: 8-10 inch soft tortilla (look for 130 calories per tortilla or less, if possible)

Directions:

Pre-heat oven to 350*F, spray a 9×13 inch baking dish with non-stick spray.

Brown the ground turkey in a pan and then add taco seasonings (follow directions on taco seasoning packet).  In a large bowl, mix ricotta cheese with tomatoes and chilies, then mix in 3/4 cup of the shredded cheese.  Pour enough enchilada sauce to cover the bottom of a 9×13 inch baking dish. Scoop even amounts of ground turkey and ricotta cheese mixture into a tortilla.  Roll tortilla and place it in the pan “seem-side” down.  Repeat 5 more times.  Pour the rest of the enchilada sauce over the rolled & filled tortillas.  Sprinkle the remaining 1/4 cup of shredded cheese on top.  Bake in oven for 20 minutes.

Serve with a side of sliced and sautéed bell pepper and onions.

*These enchiladas are also awesome reheated the next day as leftovers!

 

Burger Bowl Obsession!

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Have Your Burger & Eat It Too!  

Life gets busy.  We live with fast food all around us.  Your partner, kids, friends and family want a burger and fries at least once a week (if not more).  Did you know you can join them with out derailing your heath and fitness goals?  I do it all the time!  Whether it’s Five Guys or at a cook out, you can still enjoy and have that BURGER!!!

Guidelines:

  1. No bun. Get it in a bowl with all the toppings or wrapped in lettuce. Or on top of a salad (Ted’s Montana grill has a great option for this)
  2. Get all condiments on the side so you can eyeball-measure about a tablespoon of the ketchup or mayo.  Go wild with the mustard, if it’s your thing.
  3. Cheese or Mayo!  Or half a serving of each.
  4. Bacon optional
  5. Go for all the veggies your heart desires!
  6. ENJOY!

p.s. Of course there is the issue of the fries. Go for it.  Just keep it to a fist size portion or less.

Transform your Mind, Body & Heart

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It is Tuesday!  You know what that means, Transformation Time!

The above pictures were my transformation after the birth of my first child.  These changes were made with everyday consistency and the best nutrition dense foods on the planet!  At this time, I could only workout at home for 20-30 minutes.  I did this 3-5 days per week in my basement with a jump rope and a few dumbbells!

Both of my pregnancies gave me such a love and appreciation for my body that I had never known.  Pre-baby, I fought my body as an enemy, and had since I was 12.  After, something in my mind and heart changed, realizing the wonder and incredible abilities our bodies hold.  Even just doing a bicep curl is a real miracle (if you think about it)!

Quick things you can do right now to transform you Mind, Body and Heart:

Mind:

  • read a quick article
  • ask yourself a hard question and really think about it for a minute or two.  You might just learn something new about yourself!

Body:

  • Take a sip or gulp of water right now!  Just do it!
  • Make sure to eat a vegetable today.  I don’t care how, just get it in.

Heart: 

  • Text or call someone you have not seen or spoken to in a while just to say “hi” and that you love them.
  • Hug someone for a FULL 20 seconds.  I know this sounds like it could be uncomfortable (and maybe it will be) but I promise it does something to your heart that is awesome and so needed in our lives!

Better than Restaurant Salmon

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Super Easy Quick dinner under 20 min! 

#1 rule with Salmon: IT MUST BE FRESH & NEVER FROZEN!

Preheat oven to 425 *F

4 – 6oz filets of fresh, never frozen salmon

Extra virgin olive oil (~1T)

Sea salt to taste (~1/2t)

Black pepper to taske (~1/4t)

Garlic powder to taste (~1/2t)

Paprika to taste (~1/4t)

Dill to taste (~1/8t)

Place salmon in a 9×13 baking dish.  Drizzle or brush the EVOO on each piece.  Sprinkle all seasonings to your liking on top of each filet of salmon.  Cook in the
oven for 12-15minutes.  Make sure fish is flaky and golden on top!

Enjoy with a veggie (I like to roast Broccoli on a cookie sheet at the same time with just EVOO, sea salt and pepper) and Sweet potato or rice and it’s DINNER!

Easy Chicken Dijon

This was a hit for the whole family, even kids age 4 and 2 ate every bite!

Easy Chicken Dijon:

easy chicken dijonPreheat oven to 450°F, coat a 8×8 pan with non-stick spray of your choice.

1.5lbs chicken (boneless, skinless thighs**)

1/2 cup Dijon Mustard

1/4 cup real maple syrup

1 T rice vinegar (or any you have in your pantry)

1/4 t sea salt

1/4 t black pepper

Place chicken in pan.  Mix remaining ingredients and pour over chicken.  Toss each piece to coat.  Cook for 40 min.  Remove chicken to a plate. Optional: whisk in 1 T of arrow root starch or corn starch to thicken sauce.  Pour sauce over chicken and serve with a veggie and rice of your choice!

** If you use boneless, skinless chicken breasts reduce cook time to 25-30min.

Workout Wednesday: Full Body Home Run!

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Today’s workout is exactly 20 minutes.  You must give this your ALL OUT EFFORT!  You can use any timer, but I love Tabatatimer.com or the app Tabata Pro.  I have video links to the exercises so that you can see exactly what to do.  Set your timer to the above settings and begin! (7 exercises, 30 seconds each, 4 rounds, 30 second break between rounds).

1. High Knees

http://www.youtube.com/watch?v=ZZZoCNMU48U

2. Alternating Reverse Lunges with Hammer Curls (with Dumbbells)

http://www.youtube.com/watch?v=8RhhMPqXYkE

3. Mountain Climbers

http://www.youtube.com/watch?v=DyeZM-_VnRc

4. High Plank with Push Up and Dumbbell Row

http://www.youtube.com/watch?v=futZNa45AQ4

5. High Knees

6. Plie Squat with Dumbbell Shoulder Press

http://www.youtube.com/watch?v=mD57aufjzNg

7. Mountain Climbers

 

**Remember to do a 5 minute warmup and stretch afterward!

Foodie Friday: Healthy Queso Dip!

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Healthy Queso Dip on top of quinoa, fajita veggies, sprouts and pico de gallo

Yes, you read that correctly: healthy queso dip.  This is creamy and delicious!  I literally could lick the bowl clean!  You can use this dip for your standard corn tortilla chips, veggie slices, or as a topping on a buritto bowl.  It is a super fast and easy recipe, you just have to soak the cashews in water for about 4 hours prior to making it.
Healthy Queso Dip (vegan, dairy free, gluten-free)

  • 1 cup raw cashews (walnuts will also work for those with a cashew allergy) soak in water for 4 hours
  • 1/4 cup vegetable broth
  • 1/2 teaspoon sea salt
  • juice from one lemon
  • 1/8 teaspoon tumeric
  • 3 tablespoons nutritional yeast (non active yeast)
  • 15oz can of diced tomatoes with chilies

 

Drain the cashews (or walnuts) and place all ingredients, except the can of tomatoes and chilies, in a high-powered blender (Vitamix is my favorite).  Blend until smooth. pour into a bowl and stir in the can of tomatoes and chilies by hand.

This can be served warm, room temperature or chilled.

Makes 16 servings.

Nutrtional info per serving: 53 calories. 3g fat. 4g carbs. 2g protein.

Workout Wednesday (Back, Bi’s & Abs)

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Today’s workout focuses on Back, Biceps and Abs.  This workout takes 25 minutes with little to no rest other than grabbing a sip of water in between rounds. 3 rounds total.  Ready, set, GO!!!

1. Resistance band rear delt flys (dumbbells work as well). 15 reps

2. TRX rows.  25 reps

3. Kettle bell dead lifts. 20 reps

4. Stability ball back extensions. 20 reps

5. TRX Power Pulls.  10 reps each side

6. Alternating Hammer curls with dumbbells (balance on one foot to activate abs). 10 reps each side

7. Medicine ball fast curls.  20 reps Or until burn out

8. Abdominal roll outs with wheel or TRX. 10 reps

9. Medicine ball crunches with arms reaching up to sky. 12 reps slow

10.Medicine ball bicycle crunch. 12 reps slow each side

 

Feel free to switch out dumbbells for kettle bells or medicine ball, depending on what you have available at home.

Remember to warm up for 5 minutes and stretch afterward.

P.S. Make sure to get your doctor’s consent before doing this or any exercise program!

Cardio Hell-Yeah with Abs

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I have a 20 minute High Intensity workout that will get you super sweaty and you can do it anywhere! This is an ALL OUT EFFORT G-Force Workout.

Set your timer for 50 seconds of work and 10 seconds of rest. 4 rounds total.

1. Step machine or alternating lunges (I did 140spm)
2. 5 high knees (per side)/ 5 mountain climbers (per side)
3. 2x squat thrusts—> side hop (alternating sides)
4. Step machine or alternating lunges
5. MB wood hoppers (right side)
6. MB wood choppers (left side)
7. Reverse crunches
(Rest 30 seconds between rounds)

Remember to add a 5 minute warmup and stretch afterward!

P.s. Always get the okay from your physician before starting this or another workout regimen.