It is a half-marathon, not a sprint.

I have a love hate relationship with running. Well mostly a strong dislike. In high school running a few miles BEFORE soccer practice was no big deal. Cross country or indoor track, piece of cake. I always ran to be better or train for something else, never run for the sake of just running. That is not to say that I haven’t tried. I really wanted to experience something amazing that many runners do where I could pray, collect my thoughts and what not. I never came. Well let’s just say it hasn’t yet.

I’ve decided that I am not going to give up until I get the results I want.

Last year I had a major flare of of PCOS symptoms and my doctor recommended the training for the 10K race I was looking forward to should be sidelined. At that point I was running 3-4 times a week but the best I could do was 12:30 per mile.

Fast forward to this year. Many if not all of my symptoms are under control and my husband and I started talking about doing a race together. We have done a few 5K races together so the next logical step is a half-marathon right?

I have a friend who recommended Jeff Galloway method and when I looked over it I just had this peace AND excitement wash over me about trying this again. Not only is this program doable with my teaching and school schedule, but it is kind to my body. The interval based running should work fine and not aggravate my PCOS symptoms but I will keep you posted. You start out by doing a “magic mile” and based on that time are your intervals. Mine was around 10:40 so my intervals for the next couple of weeks are 2:1. So I will run for one minute and then walk for thirty seconds. You do training runs on Tuesdays and Thursdays and a longer run on the weekend. Since we have 24 weeks until the race (OUC Half-Marathon) there is plenty of time to train the right way.


The only things I decided to get were new Running Shoes (I’ve only purchased running shoes at the Outlet and bought them based on price and how cute they were) We decided to shop local at a store called Fleet Feet Sports. There they measure your feet and analyze how you run to find the perfect shoe (regardless of brand) for you. The shoes are little pricey then what I am used to but oh my word, I cannot begin to tell you the difference. I ended up with the Saucony Ride 10 after trying ALL THE SHOES. Also I am a better runner than Kyle go figure.


I also purchased a running belt from Amazon because my phone is giant and I’m not a big fan of arm bands.


I run listening to ridiculous music using these wireless headphones that I got on Black Friday using a playlist on my iPhone. For the intervals I found a free app on iTunes called “Intervals” I have to run that through my phone so that I can hear the prompts to run or walk. I use my Apple Watch Series 2 to measure time, distance and heart rate and the free app MotiFit to keep track of what heart rate training zone I am in.


So that is it. Day One training is under my belt. It wasn’t bad. I think I need to update my playlist with some fresh tunes I think, there were a few times I was hoping the time would be up. Any questions you can send me an email at theinspiretribe@gmail.com or follow along on my Instagram @theinspiretribe 

I hope to check in once a week with an update as well as a post with the different supplements I will be taking for recovery and performance.

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Summer Survival Fitness & Nutrition Accountability Group

Do you want to feel confident & comfortable in your own skin?

I am looking for women who are truly serious about making a change in their eating, nutrition and fitness!

But here is the catch…. I want you to practice the 80/20 rule!!! I don’t want you to go all crazy and give up every sweet treat or glass of wine!!! SAY WHAT?!?!?!?

YES… That is what I said! I want to teach you BALANCE!!! The KEY to long term weight loss and great nutrition is to find the balance between what you want and what YOU REALLY WANT!

It’s all about identifying those situations that tend to derail you, creating an action plan and then practicing to create and develop new habits in your life! It’s about sometimes letting go and enjoying an ice cream cone with the kids or a glass of wine with great friends! But then there are other times, like the pizza in the break room and the donuts at the grocery store that you can pass on!

It’s about making at least 30 minutes a day of exercise a priority and not feeling guilty for it! It’s about dialing in your nutrition, having amazing support, and a community that won’t let you fail!


No matter what you have going on in the next month, I am going to work with you! Vacations, weddings, weekend trips and more! I’ll teach you the tools to survive them all without undoing all your hard work!

I’m launching the SUMMER SURVIVAL GUIDE Accountability & Support Group on the 26th of June!  For 30 days we are going to work together & I am going to share sample meal plans, give you recipes, meal ideas, snack ideas, daily accountability, motivation, a workout program that will fit your needs and ability level and well balanced nutrition!  You are going to have a community of support to answer your questions 24/7 and the most important thing is that this is MEANT TO BE A LIFESTYLE CHANGE AND NOT A CRASH DIET!  This is not something you do for 30 days and go back to your old ways. This is easily a part of who you are!
So, if you are committed and ready to MAKE A CHANGE and you want support along the way then lets do this!

Click HERE to sign up! All of my challengers that register by the 21st with challenge pack will receive a $20 gift card!

Details:

-The group will start on June 26 with 1 week of plan and prep.  We will set goals, do your pictures, measurements and learn about meal planning and prep.



-Then workouts begin officially on the July 3rd.

-Each person will have a customized fitness program to meet their needs from the Beachbody Library  {21 Day Fix, 21 Day Fix Extreme, Insanity Max 30, Hammer & Chisel, 22 Minute Hard Corps, Core de Force, or PiYo} OR A COMBINATION OF YOUR FAVORITES!
-Each person will replace 1 meal or snack a day with Shakeology for the duration of the group.  The reason is that when you are changing your habits, its so much easier to have 1 meal or snack a day that you don’t have to think about.  It’s proper portion control, it’s packed with energy boosting, immune fighting antioxidants that will help to keep you full for 2 1/2 to 3 hours.


-Each person is required to make ME their coach!  If you already work with a coach or you are already a coach this group would not apply to you!  Please reach out to your coach to see what groups they are currently running for support.


-Then you are required to check in daily, rate your day, stay accountable and start and complete the program!  Hey you can do anything you put your mind too!

Are you in? Click HERE to sign up!

 

 

Sixth Grade Homeschool Curriculum

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The time has come to start ordering curriculum for next year and its when I start to get really excited! Here is what I have decided to use this year with my sixth grader. He has come such a long way after being diagnosed with anomia, dyspraxia and adhd when he was younger! One of the big changes is that he asked to study American History again but wondered if we could focus more on the wars. I decided it would be super fun so we are going with it!

 

Bible

Apologia Who is God? with Notebooking Journal

Math

Saxon Math 7/6

Language Arts

Abeka Grammar God’s Gift of Language C

Institute for Excellence in Writing World History Based Writing Lessons

Literature

In Search of a Homeland, Victory on the Walls, Mystery of the Roman Ransom, Robin Hood, A Christmas Carol, The Hound of the Baskervilles, Twenty-One Balloons, Island of the Blue Dolphins (most of these I will try and get from the Library or used on amazon)

Spelling

Sequential Spelling Level 2

Vocabulary

Wordly Wise 3000 (Online)

Science

Apologia General Science

History

Time Travelers Revolutionary War Civil War World War II

Shaun Week Meal Plan

Here are a few meal plans you can use as you endeavor to conquer Shaun Week

Shaun Week is a brand new workout program launching June 12th On Demand with a new workout each day released for the entire week!

Shaun Week Meal Plan copy

Click HERE to download the Shaun Week Meal plan. All the recipes can be found HERE in the Insanity Elite Meal Plan.

Below is another Meal Plan Option if you like the Portion Fix route:

SHAUN WEEK PORTION FIX MEAL PLAN copy

Click HERE to download Version Two of the Shaun Week Meal Plan.

Recipes:

Grain Free Cereal

Egg Cups

Sloppy Joes

Taco Skillet

Sheet Pan Chicken

Buffalo Chicken Meatballs (scroll down to find recipe)

Paleo Pork Tacos

Honey Mustard Chicken

 

Lemon Ginger Water

So a few weeks ago we did a Gallon Challenge over at the Inspire Tribe Fitness Community Each day we tried to drink a gallon of water and the results were AMAZING!

Here is my favorite recipe (Adapted from Chalene Johnson’s recipe):

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In a blender add:
> The juice of 2 large lemons
> 4 cubes of fresh ginger root – remember to remove the skin!
> A couple drops of stevia sweetener
> A dash of cayenne pepper
> 3 cups of water

Blend everything for a few minutes, then pour over a strainer to remove the chunks of ginger.

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Combined this concentrate with a gallon of water!

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Water is involved in pretty much every function in the body, so if you’re dehydrated, it’s going to affect your metabolism.  Almost 80% of your muscle consists of water, so if you’re dehydrated, your muscles ability to burn calories slows down.  If that wasn’t enough, when you’re dehydrated your body’s ability to mobilize fat as a fuel source decreases! So the bottom line, if you want to rev up your metabolism, you must must must be drinking adequate water!

Grain Free Meal Plan

Basic Meal Plan Week of June 5th copy

Download this week’s meal plan HERE

Last week I transitioned from vacation. Getting back into the swing of things was challenging but I still make progress. This week I am trying some new recipes along with some tried and true:

Chia Pudding (this week I am adding maple flavoring, vanilla, and cinnamon to my chia pudding)

Egg Cups

Thai Zucchini Collard Wrap (adapted from Inspiralized)

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Ingredients

  • For the wraps:
  • 5 large collard green leaves, stems removed
  • 1 large zucchini cut using a spiralizer
  • 1 medium cucumber cut using a spiralizer
  • 1/4 cup cilantro leaves
  • 1 large bell pepper, sliced thinly (1/4″ thick)
  • 1/2 cup shredded red cabbage
  • For the peanut sauce:
  • 1 teaspoon shredded ginger
  • 1 garlic clove, mashed to a paste
  • 1/2 cup creamy almond butter
  • 1.5 tablespoon fresh lime juice
  • 2 tablespoons soy sauce, low-sodium
  • 1 teaspoon honey
  • 2 tablespoons water

Instructions

  1. In a food processor, blend all of the ingredients for the peanut sauce until creamy. Set aside.
  2. Lay out a collard green leaf. Spread over with a heaping spoonful of the almond butter sauce and spread out, leaving 1″ around the corners for rolling. On top, add the zucchini, cucumber, cilantro, bell pepper and cabbage. Carefully roll like a burrito and secure with toothpicks. Repeat with remaining collard green leaves and then slice both in half and serve with any remaining peanut sauce for dipping.

 

Korean Beef Cauliflower Rice Bowl (adapted from Inspiralized)

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Ingredients

  • For the beef:
  • 1 pound ground beef, lean
  • 2 garlic cloves, minced
  • 1/2 cup diced yellow onion
  • 1 teaspoon freshly grated ginger
  • 3-4 tablespoons low sodium soy sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon red pepper flakes
  • For the bowls:
  • 1 package of cauliflower rice
  • 1 teaspoon coconut oil, room temperature
  • 4 scallions, diced, white and green parts divided
  • salt and pepper, to taste
  • 2 tablespoons gochujang sauce or more (optional)
  • sesame seeds, to garnish (about 1/2 tablespoon)
  • 1 English seedless cucumber cut with a spiralizer

Instructions

  1. Heat a large nonstick skillet over high heat. Once skillet is hot, spray with cooking spray and add the ground meat. Breaking the meat up with a wooden spoon, cook the meat until cooked through and browned, 5-7 minutes. Add in the garlic, onion, and ginger and season with salt and pepper, cooking for 1 minute or until fragrant.
  2. Add the soy sauce, sesame oil and red pepper flakes to the skillet and stir well to combine. Cover the skillet and lower the heat to a simmer. Cook for 10 minutes to let the flavors develop.
  3. Meanwhile, prepare the rice.  Place a medium skillet over medium-high heat and add in the coconut oil. Once oil melts, add in the white parts of the scallions. Cook for 5 minutes or until scallions soften. Add in the califlower rice and season with salt and pepper. Cook for another 3 minutes or so just to heat the rice through and soften to your preference.
  4. Divide the rice into bowls. Top with the beef and place a dollop of the gochujang sauce (about 1/2 tablespoon/bowl). Garnish the beef with sesame seeds. Top with cucumber noodles and serve.

 

How I make my “bread for Sandwiches (I always toast)

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Buffalo Chicken Meatballs

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Ingredients
  • 1.5 lb ground chicken
  • ¾ cup almond meal
  • 1 tsp sea salt
  • 2 garlic cloves, minced
  • 2 green onions, thinly sliced
  • 2 tbsp ghee
  • 6 tbsp hot sauce
  • 4 tbsp butter
  • chopped green onions, for garnish
  1. In a large bowl, combine chicken, almond meal, salt, minced garlic cloves, and green onions.
  2. Use your hands to combine everything together, but be careful not to overwork the meat.
  3. Grease your hands with ghee or coconut oil, then shape the meat into balls 1-2 inches wide.
  4. Set your Instant Pot to sauté setting and add ghee.
  5. Working in batches, gently place the chicken meatballs in the Instant Pot to brown them. Turn them every minute until all sides are brown.
  6. While the meatballs are browning, combine hot sauce and butter and heat them in the microwave or the stove top until the butter is completely melted. Use a spoon to stir. This is your buffalo sauce.
  7. Place all the browned meatballs in the Instant Pot, then pour the buffalo sauce evenly over the meatballs.
  8. Screw on the lid to the Instant Pot, make sure that the pressure valve is set to “sealing,” then set it to “Poultry.”
  9. Once the meatballs are finished cooking (about 15-20 minutes), the Instant Pot will beep. If you are eating right away, hit “Cancel” then release the pressure valve, making sure your hand is away from the opening where the steam escapes. If not, the Instant Pot will automatically switch to the “Warm” setting for the next 10 hours and the pressure will slowly lower on its own.
  10. Serve over rice, cauliflower rice, zoodles. or just eat on its own!

 

Cauliflower Crust Pizza

Post Vacation Meal Plan

Basic Meal Plan copy

Click HERE to download this weeks meal plan:

Back from Vacation and feeling it, but no regrets!! Taking a break from dairy and grains this week to focus on getting inflammation down and appetite under control. High fat and moderate protein works wonders on the appetite!

Recipes:

Chia Pudding

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INGREDIENTS

  • 3 Tablespoons chia seeds
  • 1 cup unsweetened cashew milk 
  • 0.25 teaspoon vanilla extract 
  • 0.5 Tablespoon maple syrup, honey or sweetener of choice (optional) 
  •  blueberries and strawberries, for topping 

Instructions

  1. In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
  2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up” for 1-2 hours.
  3. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier.

Feta Egg Cups

Click HERE for recipe

Bulletproof Coffee

bulletproof coffee

Here is my favorite Bulletproof Coffee recipe – 1 T of MCT oil and 1 T of butter was just too much so I tried this instead and I really like it
Brewed Coffee
1 T MCT oil
1 teaspoon clarified butter
2 T collagen
Few drops of Stevia
Whirl in blender and wala!
Tastes amazing and not greasy!

egg roll in a bowl

“Egg Roll in a Bowl”

Ingredients:
• 1 lb ground pork or ground turkey

• 1 package coleslaw mix

• 3 cloves garlic, chopped

• 3-4T. Braggs Amino or low sodium soy sauce

• 3-4 T apple cider vinegar

• 1⁄2 tsp of fresh grated ginger

Instructions:

Cook the ground pork(turkey) until done and remove from pan, leaving the drippings. Add garlic to the pan and saute until nearly cooked through. Add the coleslaw and broccoli mix and continue to cook about 15 minutes, then mix in cooked ground pork. Add the Braggs amino acids and ginger Allow to simmer for 5 minutes. Now enjoy your meal!!

 

For more meal plans and fitness inspiration you can join my Free Fitness Community HERE:

Meal Prep (No Cooking Required)

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This meal prep is ideal for a summer heat wave, or if cooking isn’t one of your strengths, or if you don’t have a lot of time to spend on meal prep.

Follow this guide to make your own no-cook meal prep, complete with step-by-step instructions and a grocery list. It’s made for the 1,200–1,500 calorie range. Click HERE to download the directions and grocery list

This Week’s Meal Prep Menu
Breakfast: Overnight Oats with Greek Yogurt and Berries
Lunch (M/W/F): Tuna Niçoise Lettuce Cups
Lunch (T/Th): Roast Beef Salad
Snack (M/W/F): Shakeology, frozen fruit, and unsweetened coconut
Snack (T/Th): Shakeology, banana, and nut butter
Dinner (M/W/F): Asian Chicken Wraps
Dinner (T/Th): Turkey or Veggie Burger with vegetables and hummus

 

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BREAKFAST
Overnight Oats with Greek Yogurt and Berries
(¼ cup oats, ¾ cup Greek yogurt, 1 cup fruit = 1 Yellow, 1 Red, 1 Purple)

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LUNCHES

M/W/F: Tuna Niçoise Lettuce Cups
(4 lettuce leaves; ½ cup frozen green beans, thawed; ½ cup cherry tomatoes; 1 can tuna in water; 5 olives = 2 Green, 1 Red, 1 Orange)

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T/TH: Roast Beef Salad
(1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef,
½ cup beans of any kind, dressing = 2 Green, 1 Red, 1 Yellow, 1 Orange)

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SNACKS

M/W/F: Shakeology with 1 cup frozen fruit and 1 Tbsp. unsweetened coconut = 1 Red, 1 Purple, ½ Orange

T/TH: Shakeology with ½ banana and 2 tsp. nut butter = 1 Red, 1 Purple, 2 tsp.

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DINNERS

M/W/F: Asian Chicken Wrap
(3 oz. rotisserie chicken breast; 8 raw, unsalted cashews; one 6-inch whole wheat tortilla; 1 cup shredded cabbage, cilantro or parsley; green onion; Peanut Lime Dressing [¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, 2 tsp. raw honey] = 1 Green, 1 Yellow, 1 Red, 1 Blue, 2 tsp.)

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T/TH: Turkey or veggie burger with vegetables and hummus
(1 turkey burger or veggie burger patty [microwave or put in toaster oven to heat], lettuce leaf, tomato slice, mustard, ½ cup baby carrots or chopped bell peppers, ¼ cup hummus = 1 Red, 1 Green, 1 Blue)

Your step-by-step plan to assemble the no-cook meal prep:

1. Make the overnight oats. Place ¼ cup oats and ¾ cup Greek yogurt in a Mason jar or food storage container. Top with one cup of fresh or frozen fruit.

2. Thaw the frozen green beans, then prepare the Tuna Niçoise Lettuce Cups. Between four lettuce leaves, divide one can of tuna, ½ cup thawed green beans, ½ cup chopped cherry tomatoes, and five chopped olives. Dress with a lemon wedge or balsamic vinegar.

3. Prepare the Roast Beef Salad. Combine 1 cup lettuce, ½ cup cherry tomatoes, ½ cup shredded carrots, 3 oz. deli roast beef, ½ cup beans of any kind, and dressing. If you are using a mason jar, place the dressing at the bottom and the lettuce on top. If you are using a food storage container, place the lettuce at the bottom. You can dress the salad during the meal prep, or wait until the day you eat it.

4. Make the Peanut Lime Dressing. Place 2 Tbsp. water, ¼ cup smooth peanut butter, 2 Tbsp. fresh lime juice, 1 Tbsp. rice vinegar, 2 tsp. finely chopped fresh ginger, 2 tsp. reduced-sodium soy sauce, and 2 tsp. raw honey in a blender, and blend until smooth.

5. Prepare the Asian Chicken Wrap. Set out three food storage containers and place one 6-inch whole wheat tortilla in each. Chop 8 raw, unsalted cashews; chop cilantro or parsley (to taste); and chop green onion (to taste). On top of the tortilla, add 1 cup shredded cabbage, 3 oz. rotisserie chicken breast, cashews, cilantro or parsley, and green onions. Drizzle with 2 Tbsp. Peanut Lime Dressing.

6. Prepare the turkey or veggie burger. Set out two food storage containers and place a lettuce leaf and a tomato slice in each. Serve with one turkey burger or veggie burger patty that has been microwaved or toasted and topped with mustard. For a side, serve with ½ cup baby carrots or chopped bell peppers and ¼ cup hummus.

 

GROCERY LIST

Protein
3 cans of tuna in water
9 oz. rotisserie chicken breast
6 oz. deli roast beef
2 frozen turkey burger or veggie burger patties
Greek yogurt (32.5 oz.)

Fruit
8 cups frozen fruit (or 3 cups frozen fruit and 5 cups fresh fruit)
1 banana

Vegetables
14 lettuce leaves
3 cups lettuce
1½ cup frozen green beans
2½ cups cherry tomatoes
3 cups shredded cabbage
1 bunch cilantro
1 bunch green onion
1 lime
1 knob fresh ginger
1½ cups shredded carrots
1 cup bell peppers

Dry and Canned Goods
1¼ cups oats
Unsweetened coconut
1 jar peanut butter (smooth)
15 kalamata olives
Raw honey
24 cashews
Three 6-inch whole wheat tortillas
½ cup hummus
1 cup beans (any kind)
Shakeology

Pantry
Balsamic vinegar
Rice vinegar
Low-sodium soy sauce

For more Meal Plans, Recipes, Meal Prep Tips and Fitness Inspiration join my Free Fitness Community HERE

 

Photos and recipes courtesy of Team Beachbody Blog and Hannah Rex.

Spinach, Tomato, and Quinoa Breakfast Casserole

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Total Time: 40 min.

Prep Time: 15 min.
Cooking Time: 25 min.
Yield: 5 servings

Ingredients:
Nonstick cooking spray
2½ cups cooked quinoa
8 large eggs, lightly beaten
¾ cup reduced-fat (2%) cottage cheese (or part-skim ricotta)
cups raw spinach
1 cup cherry tomatoes, halved
½ cup finely chopped basil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)

Preparation:
1. Heat oven to 375° F.
2. Lightly coat 9×12-inch baking dish with spray. Set aside.
3. Combine quinoa, eggs, cottage cheese, spinach, tomatoes, and basil in a large bowl; mix well. Season with salt and pepper, if desired.
4. Pour quinoa mixture into baking dish. Bake for 20 to 25 minutes, or until a toothpick inserted into the center comes out clean.

Counts as 1 green, 1 red, and 1 yellow on the 21 Day Fix Plan

Recipe courtesy of Team Beachbody. For more recipes, meal plans and fitness inspiration, join my FREE fitness community HERE

Spinach Egg Cups

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Makes 12 Egg Cups

12 eggs
2 tomatoes chopped
1/4 onion chopped fine
1/2 bag spinach chopped

Sauté onion and tomato in olive or coconut oil for a few minutes
Add chopped spinach for 30 seconds

Divide evenly among 12 sprayed muffin cups

Beat eggs with salt and pepper and pour over veggies

Bake at 350 for about 20 minutes until set

For more recipes, meal plans and fitness inspiration join my FREE Fitness Community HERE

Feta Egg Cups

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Makes three servings

3/4 onion

1 1/2 c. Kale (I used Broccoli)

1 1/2 Red Bell Peppers

Olive Oil

Salt/Pepper

6 eggs

Feta Cheese

Preheat oven to 350 degrees. Chop vegetables for the Sautéed Kale and Red Bell Pepper Egg Cups (¾ onion, 1½ cup kale, 1½ red bell peppers). Add 1 Tbsp. olive oil to a pan over medium heat. Add all veggies to the pan and stir, cooking until onion is translucent, about 5 minutes. Season with salt and pepper. Crack six eggs into a bowl and whisk. Coat a large muffin tin with nonstick spray. Fill nine of the muffin cups with vegetables. Use a large spoon to cover the vegetables with eggs, adding a little bit at a time, until each cup is almost full. Top each with 1 Tbsp. crumbled feta (optional). Place in the oven and cook for about 15 to 20 minutes, until eggs are just set. Remove from oven and allow to cool; when cool, gently remove the egg muffins from the pan. Divide the egg muffins between three food containers, and place in the fridge. To reheat, microwave for 1 to 2 minutes or warm in a toaster over for 5 minutes.

For more recipes, meal plans and fitness inspiration join my FREE Fitness Community HERE

Pumpkin Spice Overnight Oats

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photo credit: Organize Yourself Skinny

Makes one Jar

 

  • ½ cup unsweetened almond or cashew milk
  • ½ cup (3 minute Steel-Cut Oats) if you cannot find them use rolled (or old fashioned) oats
  • 2 tablespoons pumpkin puree
  • ¼ teaspoon pumpkin pie spice
  • ¼ teaspoon vanilla extract
  • 1- 2 teaspoons pure maple syrup
  • 1 tablespoon chopped pecans (or any nut you like) (Optional)

 

Directions

  1. In a pint size mason jar combine almond milk, rolled oats, pumpkin puree, pumpkin pie spice, vanilla extract, and maple syrup. Mix until completely combined.
  2. Put lid on and store in refrigerator for 8 hours or overnight. (you can make a few days at a time)
  3. Stir and add a little more almond milk for consistency if needed. Add pecans and enjoy.

Baked Oatmeal Cups with Raisins and Walnuts

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Baked Oatmeal Cups with Raisins and Walnuts

Total Time: 45 min.
Prep Time: 15 min.
Cooking Time: 30 min.
Yield: 12 servings, 1 cup each

Ingredients:
Nonstick cooking spray
2 large eggs, lightly beaten
1 tsp. pure vanilla extract
2 large bananas, mashed
1 Tbsp. raw honey
2½ cups old-fashioned rolled oats
1 Tbsp. ground cinnamon
1½ tsp. baking powder
1½ cups unsweetened almond milk
¾ cup chopped raw walnuts
¼ cup raisins

Preparation:
1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine eggs, extract, bananas, and honey in a large bowl; mix well. Set aside.
4. Combine oats, cinnamon, and baking powder in a medium bowl; mix well.
5. Add oat mixture to egg mixture; mix well.
6. Add almond milk; mix well.
7. Divide oat mixture evenly between prepared muffin cups.
8. Top evenly with walnuts and raisins.
9. Bake 26 to 30 minutes, or until golden brown and toothpick inserted into the center comes out clean.

Tip: Pecans, cashews, sunflower seeds, dried cranberries, or dark chocolate chips can be substituted for walnuts and raisins. Recipe via Beachbody Blog.

Each Muffin counts as 1/2 yellow 1/2 purple 1/2 blue on the Portion Fix Eating Plan

Core de Force Meal Plan Week Five

21 DAY FIX MEAL PLAN copy

Last few days of Core de Force!! I cannot decide what to do next so I am going to continue with my favorite workouts from the program. For a printable version of the above meal plan DOWNLOAD HERE

Some of the highlights are:

Grain Free Cereal

Egg Cups

Sloppy Joes

Taco Skillet

 

I will blog the Chicken Sheet Pan, Buffalo Chicken Meatballs and Paleo Pork Tacos later on this week!

 

For more recipes and tips join my Free Inspire Tribe Fitness Community HERE

Healthy Sloppy Joes

mongolian beef-3

Serves 4

Ingredients

2 baked sweet potatoes

1 lb lean ground turkey or beef

1/4 onion, chopped

1 green pepper, chopped

1 clove of minced garlic

1/2 tsp chili powder

1/2 tbs cumin

1 tbs honey (or slightly more to taste)

1 14oz can of diced tomatoes

1 6oz can of tomato paste

Instructions

1. Spray pan with cooking spray and sauté the onions and peppers until tender. Add

garlic and sauté for an additional minute.

2. Add meat to the same skillet and cook through.

3. Next, add spices, honey, tomatoes, and paste to the pan.

4. Simmer all together on low for 10-15 minutes.

5. Cut sweet potato in half and mash each side a bit to form bowls. Divide sloppy joe

mixture over each half.

6. Top with cheese (optional)

Adapted from Confessions of a Fit Foodie

Turkey Taco Skillet

mongolian beef-2

Yield: 6 servings

Ingredients

• 1/2 pound lean ground turkey (I use 99% lean)

• 1/2 of a yellow onion, diced

• 2 cloves of garlic, minced

• 4 ounce can diced green chiles

• 2 teaspoons chili powder

• 1 teaspoon cumin

• 3/4 teaspoon kosher salt

• Black pepper to taste

• 15 ounce can black beans, rinsed and drained

• 14.5 ounce can diced fire roasted tomatoes

• 1/2 cup frozen corn

• 1/4 cup jarred salsa

• 1/2 cup rinsed quinoa

• 1/2 cup water

• 1/2 cup shredded Monterey Jack cheese

• 1/2 cup shredded cheddar cheese

• Cilantro for garnish (optional)

 Instructions

1. Spray a large skillet generously with cooking

spray and heat over medium-high heat.

2. When the skillet is hot add in the diced onion and

cook for about 2 minutes until it starts to soften.

3. Add in the ground turkey and minced garlic and

cook until the meat is almost cooked through,

breaking it up into crumbles with a spoon as it

cooks.

4. Stir in all the spices and the diced green chiles,

cooking for another minute.

5. Add in the black beans, corn, fire roasted

tomatoes and quinoa, stirring until everything is

combined.

6. When the mixture starts to bubble add in the

water, cover the skillet with a lid and lower the

heat to medium-low.

7. Simmer for about 15-20 minutes or until the

quinoa is cooked, it should still have a slight bite

to it, but not be hard and crunchy.

8. Sprinkle the shredded cheese on top and cover

with the lid cooking until the cheese is melted.

9. Serve as is, in tortillas for tacos, or on top of your favorite greens.

Adapted from Spoonful of Flavor

Instant Pot Mongolian Beef

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I have made this recipe a few times and it has become a family favorite! If you like a lot of sauce then double the sauce ingredients. YUM!

Pressure Cooker Mongolian Beef

Yield: 6 servings

Ingredients

2 lbs of flank steak thinly sliced against grain and in strips

1 T . oil of choice
4 cloves of garlic minced or pressed
1⁄2 c. soy sauce or braggs aminos

1⁄2 c. water
1/4 cup dark brown sugar
1/2 teaspoon minced fresh ginger
2 tablespoon cornstarch (you may also want to use a bit less to make your sauce a little thinner)
3 T water
3 green onions, sliced into 1-inch pieces

Directions

1. Season beef with salt and pepper. Put oil in the cooking pot and select sauté. When oil begins to sizzle, brown meat in batches until all meat is browned – do not crowd. Transfer meat to a plate when browned.
2. Add the garlic and sauté 1 minute. Add soy sauce, 1/2 cup water, brown sugar, and ginger. Stir to combine. Make sure you scrape the bottom of the pan.

3. Add browned beef and any accumulated juices. Select Meat/Stew. Set timer for 12 minutes.
4. When beep sounds turn pressure cooker off and use a quick pressure release. When valve drops carefully remove the lid.

5. Combine the cornstarch and 3 tablespoons water, whisking until smooth. Add cornstarch mixture to the sauce in the pot stirring constantly. Select Sauté and bring to a boil, stirring constantly until sauce thickens (about 1-2 minutes). Stir in green onions.

FOR CROCKPOT BROWN ON STOVE THEN COOK ON LOW FOR 6 HOURS TO THICKEN ADD CORNSTARCH AND WATER AND COOK ON HIGH 15 MIN

I served this over a rice/quinoa blend with broccoli or cauliflower rice

For more recipes and fitness tips join my Free Fitness Community HERE

Recipe adapted from and photo cred goes to Pressure Cooking Today

Core de Force Meal Plan Week Four

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This Meal Plan also works for the 21 Day Fix Program! You can download this week’s meal plan HERE

This week I am keeping it pretty simple with Grain Free Cereal and Egg Cups (minus the feta) for Breakfasts.

For lunch I am going to Meal Prep Mason Jar Salads to go along with Taco Meat (Ground Turkey with Fire Roasted Tomatoes and Cumin), Turkey Burgers, and Grilled Chicken.

I will be blogging the dinner recipes as we go this week so stay tuned!

For more Recipes, Meal Plans and Workouts head on over to The Inspire Tribe Free Fitness Community HERE

Free March Goal Setting Printable

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Click to Download Your March Goal Setting Printable

Here is a short “Goal Setting Primer” by Michael Hyatt

  1. Keep them few in number. Productivity studies show that you really can’t focus on more than 5–7 items at any one time. And don’t try to cheat by including sections with several goals under each section. This is a recipe for losing focus and accomplishing very little. Instead, focus on a handful of goals that you can repeat almost from memory.
  2. Make them “smart.” This is an acronym, as you probably know, and it is interpreted in various ways by different teachers. When I refer to smart goals, I mean this. Goals must meet five criteria. They must be:
    • Specific—your goals must identify exactly what you want to accomplish in as much specificity as you can muster.
      Bad: Write a book.
      Good: Write a book proposal for The Life Plan Manifesto.
    • Measurable—as the old adage says, “you can’t manage what you can’t measure.” If possible, try to quantify the result. You want to know absolutely, positively whether or not you hit the goal.
      Bad: “Earn more this year than last.”
      Good: “Earn $5,000 more this year than last.”
    • Actionable—every goal should start with an action verb (e.g., “quit,” “run,” “finish,” “eliminate,” etc.) rather than a to-be verb (e.g., “am,” “be,” “have,” etc.)
      Bad: Be more consistent in blogging.
      Good: Write two blog posts per week.
    • Realistic—you have to be careful here. A good goal should stretch you, but you have to add a dose of common sense. I go right up to the edge of my comfort zone and then step over it.
      Bad: Qualify for the PGA Tour.
      Good: Lower my golf handicap by four strokes.
    • Time-bound—every goal needs a date associated with it. When do you plan to deliver on that goal. It could be by year-end (December 31) or it could be more near-term (September 30). A goal without a date is just a dream. Make sure that every goal ends with a by when date.
      Bad: Lose 20 pounds.
      Good: Lose 20 pounds by December 31st.
  3. Write them down. This is critical. There is a huge power in writing your goals down even if you never develop an action plan or do anything else (not recommended). Henriette Anne Klauser documents this in her fascinating book, Write It Down and Make It Happen. When you write something down, you are stating your intention and setting things in motion.
  4. Review them frequently. While writing your goals down is a powerful exercise in itself, the real juice is in reviewing them on a regular basis. This is what turns them into reality. Every time I review my goals, I ask myself, What’s the next step I need to take to move toward this goal. You can review them daily, weekly, or monthly. It’s up to you. The key is to do let them inspire and populate your daily task list.
  5. Share them selectively. I used to advise people to “go public” with their goals—even blog about them. But in his 2010 TED talk, Derek Sivers makes the compelling case that telling someone your goals makes them less likely to happen. Now I counsel people not to share them with anyone who is not committed to helping you achieve them (e.g., your mentor, mastermind group, or business partner).

More Tips and Inspiration? Follow me on Facebook HERE

Paleo (Grain Free) Hot Cereal

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Ingredients:

  • 1/2 cup whole raw almonds
  • 3/4 cup whole raw cashews
  • 1/4 cup unsweetened coconut flakes
  • 1 large ripe banana
  • 1 tbsp ghee (or coconut oil)
  • 1 medium apple, chopped into bite-sized pieces
  • 1/8 tsp ground nutmeg
  • 1 14 oz. can (1 3/4 cups) unsweetened almond milk
  • 2 tsp ground cinnamon
  • 1/2 cup raisins

Instructions:

  1. In a mason jar or bowl, add the nuts and coconut flakes. Add enough filtered water to the bowl to completely cover the nuts and coconut. Add a pinch of salt and cover the jar with a lid or kitchen towel. Allow the nuts to soak at least 7-8 hours or overnight.
  2. Once soaking time is completed, drain the nuts and coconut flakes in a colander; making sure to rinse them well until water runs clear.
  3. Add the nuts and coconut flakes to the bowl of a food processor. Then, add the  banana (break the banana in pieces and add to the top of the nuts).
  4. Pulse the nuts and banana mixture until it forms a fine nut meal, making sure to stop and scrape down the bowl as needed for an even texture. Then, remove bowl from food processor and set aside.
  5. Add ghee (or coconut oil) to a saucepan over medium heat. Add the chopped apple and nutmeg to the pan and sauté the apples until they begin to soften.
  6. Next, add the almond milk, cinnamon and raisins. Then add the banana-nut meal mixture. Stir well to thoroughly combine.
  7. Bring the porridge to a gentle simmer and cook for about 5-6 minutes until it’s thick and creamy. If you want a softer texture cook longer.
  8. Ladle the cinnamon apple porridge into bowls and add a splash of your favorite milk. Makes 4 servings.

For more recipes and tips join our Fitness Community HERE

Electronic Declutter

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Time to declutter electronically! So maybe you’ve been through your house and decluttered your kitchen counters and underneath your bathroom sink, but now its time to clear the clutter on your computer and/or mobile device!

Here are the top three things you can do to help Clear the Clutter that I learned from Lara Casey!

This is a project that can take more than a day! If you are like me you may need a few days to accomplish so here we go:

#1 Clear the clutter on your computer desktop. If this is overwhelming, start small. Just three tiny action steps forward today: close all browser windows and all programs, make folders, drag clutter into appropriate folders OR trash it.

#2 Pair down your Facebook, Instagram, and/or Twitter feeds so that when you do view them, they are full of inspiring, encouraging content that fuels you to be your best. Everything we read seeps into our subconscious.

Watch your thoughts, for they become words. Watch your words, for they become actions. Watch your actions, for they become habits. Watch your habits, for they become character. Watch your character, for it becomes your destiny. – Unknown

#3 Unsubscribe, unsubscribe, unsubscribe. You don’t need every newsletter known to man. It’s inbox clutter! How much of the email you complain about is actual email? Gut it.Especially shopping ones! You just got rid of a bunch of stuff! You don’t need to buy more!

#4 Turn off email notifications and all SMS notifications from Facebook, Pinterest, Instagram and Twitter, too. Do you really need an email about every “like” and a text message tweet distracting you from your real work? No. I only get emails for direct messages, so I can reply via email if needed. Also consider taking the Facebook App off of your phone. You will be less likely to scroll mindlessly throughout the day!

 

Comment below and let us know how it went or share on social media with the hashtag #simplyclutterfree2017

21 Day Fix Extreme Meal Plan Week Three

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So if I had to grade myself on nutrition/workouts for last week it would be about a C-. I do not even have a good reason. I thought about just throwing in the towel, but I think I have it in me to finish well. I decided to take some time today and tomorrow to plan and prep meals and schedule in my workouts. So here I am being real and I am just going to go for it!

Click HERE for a downloadable PDF of this weeks meal plan and see below for some of the recipes!

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Egg Cups – Chop vegetables for the Sautéed Kale and Red Bell Pepper Egg Cups (¾ onion, 1½ cup kale, 1½ red bell peppers). Add 1 Tbsp. olive oil to a pan over medium heat. Add all veggies to the pan and stir, cooking until onion is translucent, about 5 minutes. Season with salt and pepper. Crack six eggs into a bowl and whisk. Coat a large muffin tin with nonstick spray. Fill nine of the muffin cups with vegetables. Use a large spoon to cover the vegetables with eggs, adding a little bit at a time, until each cup is almost full. Top each with 1 Tbsp. crumbled feta (optional). Place in the oven and cook for about 15 to 20 minutes, until eggs are just set. Remove from oven and allow to cool; when cool, gently remove the egg muffins from the pan. Divide the egg muffins between three food containers, and place in the fridge. To reheat, microwave for 1 to 2 minutes or warm in a toaster over for 5 minutes


Greek Yogurt Bowls –  To each, add ¾ cup 2% Greek yogurt, 1 cup mixed fresh berries, and ¼ tsp. cinnamon

Herbed Yogurt Dip – In a small bowl mix 9 oz. (a little more than 1 cup) of  2% plain greek yogurt, 2 tsp. dried oregano (or salt-free Italian seasoning), 1 Tbsp. chopped fresh basil, and any other dried spices you want, like ½ tsp. dried thyme or dill, garlic powder, onion powder, a dash of paprika. Add salt and pepper to taste. Chop ½ red bell pepper and one yellow bell pepper. Serve 3 oz. of dip with one cup of chopped bell peppers and baby carrots


Seasoned Turkey and Black Bean Burrito Bowls – Add 1 Tbsp. olive oil to a pan over medium heat, place 12 oz. ground turkey in the pan, and stir frequently until no longer pink, about 5 minutes. Season with salt and pepper, 1 tsp. ground cumin and 1 tsp. chili powder (or salt-free taco seasoning mix). Remove from heat and set aside to cool. Divide turkey mixture evenly between three food containers. Add ½ cup black beans (drained and rinsed), ½ cup quinoa, ½ cup salsa or pico de gallo, and top with 1 Tbsp. cilantro and 1/4 avocado (optional) I put mine over butter lettuce.



Spaghetti Squash with Meat Sauce and Parmesan Cheese – Set out three food storage containers. Use a fork to scrape the spaghetti squash out of its skin (see note on a suggestion on how to cook spaghetti squash) Add 1 cup of squash to each container. Freeze any remaining squash for a future week. Wash the pan used for the Seasoned Turkey meat and place it over medium heat; coat it with nonstick spray. Add 6 oz. ground beef and three cloves of chopped garlic to the pan and season with salt and pepper; stir frequently until the meat is no longer pink. Add 1½ cup tomato sauce and 1 tsp. dried oregano (or salt-free Italian seasoning), and cook two minutes more. Top each serving of spaghetti squash with equal amounts of sauce (about ¾ cup), 2 Tbsp. shredded Parmesan, and 1 tsp. fresh basil. Place in refrigerator. When ready to eat, heat in a microwave or in a pan on the stovetop for two minutes.

Note: Heat oven to 400° F. Carefully cut the spaghetti squash in half and scrape out and discard the seeds. Arrange the spaghetti squash face down in a glass baking dish. Fill the dish with just enough water to cover the bottom. Place in oven for 30-45 minutes, or until squash is tender and the skin can be easily pierced with a fork. Remove from oven and set aside to cool.


For more fitness tips, recipes and inspiration join our Free Facebook Fitness Community HERE

 

 

 

2017 Book List

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Here are the books that I am going to try to read in 2017. Having one book per month seems like a decent goal for me considering during the semester I could have hundreds of pages of reading as an assignment for school.

Last year I only read like two books and when I looked back I realize that I never made a list to reference or help hold me accountable to here it goes. I plan on updating as I finish!

Uninvited – January

Simply Tuesday

Twelve Week Year – March

Fringe Hours – February

Impactivity

Present over Perfect

Wild & Free

Magnolia Story

Grace not Perfection

Savor – this is a devotional so after I finish the one I am doing now I will pick this up

Mingling of Souls

Grit

Sacred Parenting – I’ve read this before but it is one of my favorites and I thought this year would be a good time to re-read

Any Titles that I am missing? What is on your list?

Chipotle’s Online Meal Planning Tool

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So its the new year and you are trying to eat __________ fill in the blank (vegan, paleo, dairy free, etc.) But you LOVE Chipotle. It’s YOUR LIFE 😉

 

Well you are in luck because today Chipotle launched a special online tool so whether you are lower calorie, lower fat, lower sodium, lower carb, high protein, vegan, vegetarian, dairy-free, gluten-free, Paleo, or no added sugar you can see at a glance what is a “GO FOR IT” or  “NO GO”

goforit

via chipotle.com

nogo

via chipotle.com

There is even a nutrition calculator that you can use to build your item so you know exactly the nutrition info for your unique Chipotle fix.  So what’s your favorite? And yes, I know the guac is extra! 🙂

nutrition-calculator

Instant Pot Chicken Taco Bowls

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This is one of my favorite Crock Pot Recipes that I adapted to make in the Instant Pot one day because I forgot to make it in the crockpot that morning!

Ingredients:
1½ lbs. chicken breasts (I used four)
1 (16 oz.) jar salsa (look for one without sugar)
1 (15 oz.) can black beans, drained
½ lb. (8 oz.) frozen corn
1 Tbsp chili powder
½ Tbsp cumin
½ Tbsp minced garlic
½ tsp dried oregano
¼ tsp cayenne pepper
¼ tsp salt and cracked pepper to taste
2 cups dry rice or quinoa
8 oz. shredded cheddar or pepperjack
½ bunch cilantro (optional)

Instructions:
1. Add everything except the rice, cheese, and cilantro to the slow cooker along with
¼ cup of water (for good measure). Give everything a good stir and make sure the
chicken is covered in the mixture. Secure the lid on your slow cooker and cook on
low for 8 hrs. (Near the end of the cooking time, cook the two cups of rice or
quinoa according to the package directions)

FOR THE INSTANT POT FOLLOW THE SAME DIRECTIONS EXCEPT SET ON MANUAL FOR 15 MINUTES and let natural pressure release for 5-10 minutes

2. After 8 hours of cooking, carefully remove the lid of the slow cooker. Stir with a
fork to shred the chicken (it should be super tender and will shred easily).

Serving Suggestions:
Place rice on the bottom, then the taco chicken mix, shredded cheese and fresh cilantro.
Serve over chopped romaine, if desired.

Adapted and image credit to Budget Bytes

21 Day Fix Extreme Meal Plan Week One

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photo cred BRIT + Co.

Today starts Day ONE of the 21 Day Fix Extreme! I am super excited to get back into it and to complete a strength training program! It has been a really long time since I have picked up weights and I miss them. I have decided to use a countdown to competition meal plan which is a form of carb cycling that I will do along with intermittent fasting. It is lots of yummy and simple food but does not cut out grains completely which keeps me sane! You can download a version of my PDF meal plan HERE 21-day-fix-extreme-meal-plan-week-one

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If you would like to join our brand new FREE Fitness Community for accountability, tips and recipes click HERE

How to Choose Your Word of the Year


Have you ever sat down and choose a WORD OF THE YEAR?

Your WORD OF THE YEAR ties into your why and what you want your focus for the upcoming year.

What word resonates with YOU – YOUR VISION – YOUR PURPOSE?

What do you want before you?

It can be something you have faith for for the new year. Research words that have meaning to you.

Write your word here in the comments – let’s encourage each other in making 2017 purposeful!

Then, write that word in prominent places so you are reminded of your focus this year. Put it on a post it in your car. Put it on a post it on your fridge. Make it your computer or phone desktop/lock screen.

Write it anywhere and everywhere to remind you of where you are going!

Here are (just a few) 😉 examples of WORDS OF THE YEAR to help get the gears turning!

Accept

Acceptance

Achieve

Add

Adventure

Align

All in

Allow

Anchor

Awe

Balance

Be

Begin

Believe

Better

Bloom

Bold

Boundaries

Brave

Breathe

Bright

Build

Capture

Care

Celebrate

Challenge

Change

Cherish

Choose

Comeback

Committed

Compassion

Complete

Completion

Compose

Connect

Courage

Create

Cultivate

Decrease

Delight

Devote

Discipline

Do

Dwell

Embody

Embrace

Emerge

Enjoy

Enough

Experience

Experiment

Explore

Faithful

Flourish

Fly

Focus

Forge

Forward

Fountain

Free

Freedom

Fresh

Future

Generous

Gently

Give

Go

Goals

Grace

Grow

Habit

Happiness

Happy

Heart

Home

Honest

Immersion

Intention

Intentional

Intrepid

Invest

Journey

Joy

Learn

Less

Light

Listen

Love

Magic

Make

Margin

Meaningful

Mercy

Mindful

Mindfulness

Moment

More

Move

Must

Myself

Nourish

Nurture

Open

Order

Patience

Peace

Persevere

Play

Positive

Practice

Prayer

Prepare

Present

Progress

Purge

Purpose

Quiet

Reduce

Refresh

Release

Renew

Renovate

Reset

Revive

Rise

Saba (Hebrew for “to be satisfied”)

Seek

Selah

Self-love

Share

Shine

Show up

Simple

Simplify

Sing

Smile

Solace

Soul

Space

Sparkle

Speak

Strengthen

Strive

Strong

Surrender

Thrive

Time

Treasure

True

Trust

Understand

Value

Wander

Wellness

Whole

Wholehearted

Wild

Wisdom

Work

Wow

Instant Pot Paleo Cabbage Roll Soup

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The best thing I’ve made in the Instant Pot ~ BUT you can also make this in the crockpot!

It seriously was AMAZING ~ below the recipe is a fun live demonstration I did on Facebook!

Ingredients

1 large onion, diced
3 cloves garlic, minced
1 lb extra lean ground beef
1/2-1 lb spicy ground pork (if you don’t like things spicy just use regular)
2 c. of cauliflower crumbles or rice (or 3/4 c. of brown rice)
1 medium cabbage, core removed and diced into bite size pieces
2 (14.5 oz) can diced fire roasted tomatoes, un-drained
2-4  tbsp tomato paste
4 cups beef broth
2 t garlic powder
2 t onion powder
1 tsp oregano
1 tsp thyme
1/2 tsp cayenne pepper
1 bay leaf
Salt and pepper to taste
1 tbsp oil

Instructions

Turn the pressure cooker on to the “saute” method. Wait until the display reads “hot”
Add a tbsp oil  add in the ground pork and beef and brown Then and the onions. Sauté about 2 minutes or so and add the garlic.
Add the rest of the ingredients: Cauliflower (or rice), chopped cabbage, tomatoes, tomato paste, beef broth, seasonings
Stir together to mix well, put the lid on and seal the valve… Set for 12 minutes on manual (or 20 min. if you use brown rice)
I did a quick release of the pressure after 12 minutes and it was perfect!

NOTE: If you want to make this in a crockpot simply brown meat, onions and garlic on the stove top and then add all ingredients to the crockpot and cook on high for three hours or low for six hours

For more recipes, fitness tips and inspiration click HERE

The Power of No & Purpose Driven Priorities

free-5-day-clean-eating-meal-plan-grocery-listWith the holidays comes events, parties, and festivities. More social engagements means trying to fit it all in and that’s where prioritizing can be important especially if your goal is to stay active and healthy during the holidays. Of course, the holidays are a special time of year meant to celebrate friends and family, but we’re not talking about a once-in-a-lifetime occurrence here. My goal is to grow in the area of living on purpose.

Christmas may come but once a year, but it comes every single year without fail. If you’re too busy to participate in every party or family tradition this year, don’t worry. There’s always next year!

Ask yourself some questions:

What are you saying no to by saying yes?

What are you saying yes to by saying no?

How can you simply the season?

Is your goal to live on purpose or for things to be perfect?

This same kind of thinking can also help you make healthier decisions when it comes to holiday eating. Yes, your aunt’s gingerbread cookies are delicious, but you can enjoy a couple every year instead of feeling like you have to eat the whole tin all at once. Sweet talk her into giving you the recipe, and, even if you never get around the baking them, you’ll know that you can have your favorite treat anytime you want.

The word no is also extremely powerful and liberating. It’s tempting to say yes to every invitation and every opportunity to volunteer during the holidays. But you’ll enjoy the parties and other events more if you pick and choose the ones that are closest to your heart. There’s no need to lie or to explain why you can’t participate. Simply say, “I’m sorry. I already have plans for that time.”

Whether your plan is to make time for exercise or simply to get some needed rest, don’t feel obligated to take on more than you can. This can be quite challenging, though. Force yourself to practice saying no in small ways. For example, try politely refusing a cookie from a well-meaning coworker. Seek to give up the fear of not pleasing everyone.

Trim your to-do list; many tasks are small enough to drop or delegate. If the apple pie is from the bakery instead of homemade, no one will care. Shifting your focus away from yourself helps neutralize stress too. Enlist the kids to round up canned goods to bring to a food pantry. It sets a great example for your family and activities like that make the season more about giving then getting.

Beachbody Health Bet 2.0

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CHEERS!!!! 2017 is just around the corner! Time to start fresh!!! One of the first areas people look to make a change is their fitness, but sometimes its tough to stick with it after a week or two. Would you be motivated to keep going and get results in your fitness if it meant your participation would qualify you for an equal share of a cash prize pool!??!

During the month of January Beachbody is actually hosting a Health Bet, BUT the best part is you don’t have to put up ANY of your own money!!! AND they’re handing out over $2,000,000 in cash prizes to anyone who participates in a coach-led accountability group in the My Challenge Tracker App and meets the minimum requirements of the challenge!

We had another one of these back in September, and it went SO well and helped SO many people start and complete programs that Beachbody decided they just HAD to host another! Only this time around, the pot is even bigger, which means the payout will be even BIGGER too!!!

Any of my challengers who join me in our streamlined CHALLENGE APP in the month of January & participate in a home workout program + Shakeology is eligible for the HEALTH BET CHALLENGE!!

HERE are the rules:

During my Cheers to 2017 challenge group you must:

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Commit to a Beachbody home workout
Pick your Shakeology superfood smoothie flavor
Log your workout on the app 3+ days a week
Log a minimum of FIVE Shakeologies every week WITH a picture attached!

Have a valid first name, last name, email, and mailing address on your Team Beachbody account!

 

Coolest part? You don’t have to pay to enter like a “Diet Bet
Oh also ~ You AND your significant other can join my challenge together – BOTH log your stuff – and BOTH be eligible to share the prize pool.

Other coolest part?
THE PEOPLE WHO FOLLOW THROUGH WILL GET THE REWARD!!!!

We know how this sometimes goes. People hear “CASH PRIZE” & they’re all like “SIGN ME UP” – but when it comes to following through & doing the work – there is only going to be a percentage of us left standing… am I right!?!! That prize pool just got a lot bigger for YOU and you’re reaching your health & wellness goals at the SAME TIME!

Basically… would you invest in yourself & COMMIT TO WHAT MATTERS — your health?

Grab your hubby.
Grab your aunt.
Grab your sister.
WHOEVER – and let’s get you set up!!

You can stream your workouts on your phone, do it at home, bring it to the gym, do it in a hotel, get your whole family involved, do an intense workout, commit to low impact or dance cardio, yoga, start small, or go big. REALLY no excuses. No matter what your goal is – I can help you find a fantastic program to commit to. I will also be there to support you with meal plans and the tools for you to be succesful!

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To register fill out this form: HERE

I want to allow for as many people as possible in this group – so let’s get our friends on board & tackle some healthy and wellness goals at the beginning of 2017

*If you’re already working with a coach – reach out to them!
**If I’m your coach & you are just ready to RE-commit, let’s do it!

Healthy Gingerbread Truffles


Tis the season for … Shakeology Gingerbread Truffles!

Make a batch, wrap some presents, turn on some Michael Buble Christmas music and enjoy!

Ingredients:

¼ cup almond flour

¾ cup dry old-fashioned rolled oats, gluten-free

1 scoop Vanilla Shakeology

1 tsp. ground cinnamon

½ tsp. ground ginger

¼ tsp. ground cloves

1¼ cups pitted dates, packed

Preparation:

1. Place almond flour, oats, Shakeology, cinnamon, ginger, and cloves in a food processor; pulse until mixture is the consistency of flour.

2. Add half of dates; pulse until well blended.

3. Add remaining dates; pulse until mixture forms a uniform dough.

4. Shape dough into eighteen walnut-sized balls; place in airtight container.

5. Refrigerate for at least 1 hour before serving.
21 Day Fix: 1 yellow

Recipe via Beachbody Blog

Want more holiday survival tips? Follow me on Facebook here

Advent: simplify Christmas by celebrating Christ

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“How much more of God there is to find when we are on the lookout, when we shape our ‘everyday’ and ‘especially’ around him.” – Noel Piper

Advent is near and dear to my heart. When my youngest was just a baby I had a passion to start our own Christmas traditions. Back then there wasn’t Pinterest and I think that was a blessing because I was forced to keep it simple!  Today I just wanted to share a few resources I have found over the years that have really made this time of year special for our family.

 

First of all I highly recommend reading the book Treasuring God in our Traditions. You can find a hard copy on Amazon or the publisher has made a PDF version for free HERE

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One of the main things I implemented from that book was a simple Advent Calendar. John Piper’s Wife Noel designed one that were were able to purchase but it is no longer available. You could google it to make your own or there is I found a DIY kit on Etsy HERE

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This tradition has become such a precious memory for all of our children, they all pretty much  know the story by heart.

If you are just starting out and need something that has little to no prep ahead of time consider using a reading plan for the Jesus Storybook Bible. I have read this to my littles and the best part about it is that it will speak to you as well. I promise.Jesus-Storybook-Bible-An-Advent-reading-plan.png

Another popular idea is a Jesse Tree, a tradition dating to Medieval Times that tells the story from Creation to the Christmas Story. You can find information and DIY instructions HERE

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Spell Out Loud posted about a “Names of Jesus” Advent Paper Chain that they use with their family. You can find instructions and and instructions HERE

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A great family devotional for Advent is Nancy Guthrie’s Let Every Heart Prepare Him Room This book is a helpful tool to bring your family together for a few moments each day in December amid the hustle and bustle of the season. (They have updated the cover since I purchased)

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Celebrating Advent is not just for children. My all time adult devotional is also from Nancy Guthrie titled Come Thou Long Expected Jesus. I read it each year and it is fresh and most days moves me to tears. I highly recommend it!

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The last thing I wanted to share with you is something that is new to our family this year, Unwrapping the Greatest Gift: A Family Celebration of Christmas It is a book by Ann Voskamp with the Advent Tradition of the Jesse Tree. You can purchase the ornaments at Dayspring, but the book also offers a free link to download printable versions of them. It looks fantastic and I cannot wait to try it!

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I hope this post was helpful and not overwhelming to you. Do not try to do everything in this post! Choose one thing that sounds like it will be a blessing to your family based on their ages and what season you are in as a mom.

DIY Gingerbread Playdough

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Ingredients

  • 1 cup all purpose flour
  • 1/2 cup salt
  • 2 tsp. cream of tartar
  • 1 tbsp. ground cinnamon
  • 2 tsp. ground ginger
  • 1 tsp. ground nutmeg
  • 1 tsp. ground cloves
  • 2 tbsp. vegetable oil
  • 1 cup water

Instructions

  1. In a medium saucepan whisk together dry ingredients. Next mix in the water, oil, and stir until a thick batter is formed. Cook the mixture over low/medium heat until a thick dough forms. Knead until smooth. Makes about 2 cups of dough – Store in airtight container/bag

Cloud Bread

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I have seen this recipe posted all over the internets and have been meaning to try it. Since going grain free as of last week I needed something that could replace the gluten free tortillas I was having on occasion. These made a great sandwich today for lunch! Two clouds are the equivalent to 1/2 of a red container on the 21 Day Fix Eating Plan
Ingredients
  • Nonstick cooking spray
  • 3 large eggs
  • 1 dash cream of tartar
  • 1 dash sea salt (or Himalayan salt) (to taste)
  • ⅓ cup reduced-fat (2%) plain Greek yogurt
Instructions
  1. Heat oven to 300° F.
  2. Lightly coat large baking sheet with spray. Set aside.
  3. Separate egg yolks from egg whites. Place whites in a medium bowl. Place yolks in a separate medium bowl. Set aside.
  4. Add cream of tartar to egg whites. Beat with a mixer on high until stiff peaks form, about 4 minutes. Set aside.
  5. Add salt and yogurt to egg yolks. Beat with a mixer on medium until blended.
  6. Gently fold ⅓ of egg white mixture into egg yolk mixture. Fold in the remaining egg white mixture until just incorporated, being careful not to overmix.
  7. Using a spoon, transfer a scoop of egg mixture onto prepared baking sheet, gently spreading into a thick pancake shape about 3 inches in diameter (I used mason jar ring molds). Repeat with remaining batter.
  8. Bake for 25  minutes, or until golden brown and exterior is crispy to the touch. Immediately loosen cloud breads with a spatula; allow to cool on the baking sheet for 3 minutes, then transfer to a wire rack to cool completely.
  9. Serve immediately, or store in an airtight container.

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Interested in more recipes, fitness tips, and encouragement? Check out our brand new fitness community HERE!

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Simple Tips for a Healthy Holiday

5 Simple Tips for a Healthy HolidayPC: Home Depot

So we are a little over two weeks away from Christmas ~ how are you doing? Don’t give up!  Here are a few tips to help you finish 2015 strong!

stay active. Even though it is the busiest time of year for most, keeping up with your workouts should be a non-negotionable. It is 2% of your day and will help give you energy for the other 98%

simplify. You can’t do it all, no one can.  Let me repeat that.  YOU CAN’T DO IT ALL

set realistic goals. So you have a girls baking day planned.  Is it realistic for you to commit to not having one single cookie?  Of course not, but don’t let that fact give you license to eat a dozen.  Make a point to set a goal of only having one or two.  Moderation over Deprivation is key. Having a plan in place will help you not head off the deep end.

splurge wisely. So I leave for North Carolina in 13 days and there are a few things that I am looking forward to enjoying.  Cookout is one of them.  Make sure it is worth it. Think through the upcoming parties and get togethers and plan accordingly. I always make sure I don’t arrive hungry ~ I actually usually drink a Shakeology on the ride over!

stay positive. Even if you have a set back or a bad day don’t let that sabotage the rest of 2014.  Each morning is a new beginning, a blank slate.  It is what you make of it. Surround yourself with people that are going to help you stay accountable and positive!

I’ve just opened up my first Online Fitness Boot Camp of 2016. If you would like to join us for that accountability I mentioned above you should check it out! We are going to have fun while crushing 2016 and making it the best year ever! For  more information or to go ahead and reserve your spot (they are going to go fast) click here

Healthy Road Trip Snacks

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Summer is upon us and so are the road trips.  I used to load up on Doritos and all kinds of crazy gas station snacks, but this year I am taking a “cleaner” approach. Here are some of my favorite ideas that are also budget friendly!

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Fruit Bars: These are my favorite go to snacks ~ fruit bars from Trader Joe’s.  There are 4 different varieties Apple + BananaApple + CoconutApple + Mango, and Apple + Strawberry.  No additives, no preservatives, no synthetic colors or artificial flavors.  Just two fruits, merged in a marriage made in snack heaven.  Not exactly like a fruit “leather”, these bars are chewier and fruitier than any others I’ve tried.

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Cashews or Almonds – I love just portioning these out in snack baggies from Target!carrotMastheads_desktop_0000_BHF---Babycut-Carrots_png_ba4dd9ac-24c1-4aa4-bbc3-4d9babad1ce6

Fresh Veggies – now fresh veggies isn’t on the top of my list, but paired with hummus, paleo ranch, or any of these single serve dips they are super good!
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String Cheese is really the greatest ~ sometimes I even dip it in hummus!k2-_7c3b7ac4-cb71-4e6e-8edf-f4f720a01b61.v1

Fresh Fruit: Our favorites are apples, strawberries, bananas and blueberries

lg_A07B7B9F0FA57AC9C1FFB4C09106D803Pretzel Sticks: Also super great to dip in just about anything, we always pack pretzel sticks for road trips

squeezers2Yogurt: If you have a cooler these are great single serve tubes you can pack for your trip!

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Last but not least Pop Corn! Totally takes care of my Doritos craving! Happy Summer and safe traveling.  For more recipes and healthy fitness tips head on over to my Facebook Page!

Ultimate Reset Week 3 Review & Results

 Whoohoo! I have completed 21 Days of the Ultimate Reset!!! I seriously cannot believe I just did that! Who in their right mind would give up caffeine, sugar, processed foods, meat, dairy and alcohol for 3 weeks?!? Well I seriously needed it and am SO GLAD I DID.  There were some days that were really hard, especially the last few days.  It was ALL a mental game though because I was rarely hungry.

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So the hardest things for me to give up were coffee and buffalo sauce.  I didn’t miss the buffalo sauce but I did miss the coffee, I just enjoy sipping on a cup in the morning while I read.  I did have a few off plan food and a drink on Day 20 but other than that I stuck to the program to a “T”

All in all I would say that my cravings are way more manageable.  Do I want a piece of pizza when I smell it? Oh yes, but it different, I don’t feel like I have to have it.  I am sleeping so well now and have more energy.  I am looking forward to getting back into the workouts (PiYo certification is in two weeks!!!)

The food this week was my least favorite, I had to add in grains so that I wasn’t too tired.  I could definitely tell that my body needed just a little bit more, but what I did have was super yummy.  There are so many recipes that I will still make and keep in my rotation.


        I cannot find my measurements from when I started (I am going to keep looking) But I lost 13 pounds all together. I am ecstatic about my results.  I bet you think I had crazy food today now that I am done.  Surprisingly I haven’t. I had a Mango-Strawberry Shakeology this morning and Salad with Quinoa for lunch so far today.  That I would say is my biggest victory.  This was a mindset changer for me, it accomplished exactly what I wanted it to.  It taught me that I have the power to say no to things and to fuel my body the way it needs to be.  I am going to be reintroducing things slowly back into my diet to see if anything like certain grains, beans, dairy, meat give me trouble. Moving forward I am planning on following the 21 Day Fix Meal Plan (using mainly vegan options) with PiYo workouts until my trip to Nashville later on this month.


   I am running an Online Fitness Accountability Group in July using what I have learned from this process and I would love for you to join me.  Email me at inspiredsimply@gmail.com or go to www.tinyurl.com/joinachallenge to register for more information.

Week One Recap HERE

Week Two Recap HERE

Lentil Lime Salad

 I am on Day 3 of the Ultimate Reset and I am sharing some of my favorite recipes with you all and this Lentil Lime Salad Recipe is definitely one that I would eat again!

Ingredients

  • 1 cup cooked green lentils
  • ½ cup grated raw carrot
  • ¼ cup finely chopped fresh cilantro leaves
  • 1½ tsp. sesame oil (or more, to taste)
  • 2 Tbsp. fresh lime juice (or more, to taste)
  • Bragg® Liquid Aminos or Himalayan salt (to taste)(optional)
  • ¼ tsp. ground cumin (or more, to taste)
  • Herbal seasoning (to taste; optional)

Directions

Cook lentils until tender, but don’t overcook. (Or use Trader Joe’s steamed Lentils) Add carrots and cilantro mix well. Stir oil, lime juice, salt, and spices together in a small bowl, then gently stir into the lentil mixture. Let sit, covered, in refrigerator for 2 hours. Adjust seasonings if needed. (I am not a huge fan of cilantro so I used a little less) Makes one serving.

For more clean, quick and family friendly recipes please feel free to check out my Facebook page HERE

Creamy Garlic Dressing

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More meal prep ideas can be found here on my Facebook page!

It has been really hard for me to find a homemade dressing recipe that I love but I think I have finally found it!  One thing that I will never go back to is commercial-store bought salad dressing.  It is so great to each a clean salad with this dressing and knowing that you aren’t ruining it by the dressing you put on top.

This takes all of five minutes to make!
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Ingredients:
1/2 cup extra virgin olive oil
1/4 cup apple cider vinegar
3 to 5 cloves garlic, crushed
3 tbsp fresh lemon juice
2 tbsp chopped fresh parsley
1 tsp. Himalayan salt
1/2 tsp Dijon Mustard
1 tbsp unfiltered honey or raw agave nectar

Place all ingredients in blender and blend on medium high for 30 seconds or until well mixed.  Store in airtight container in refrigerator.  If dressing solidifies when cold, let sit at room temperature until liquid.  Makes 8 to 10 servings at 2 TBS each

This goes great with any salad like this one!

Click HERE for a FREE Meal Plan and Grocery List

Want more recipes and fit tips visit my Facebook Page

 

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Meal Prep Monday – Like A Boss

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This week is busier than normal (I’m sure you could say the same) I usually take about an hour to prep some meals for the week.  It works really well on Sundays for my family because we are usually relaxing for the afternoon and have left overs for dinner, but feel free to do this whenever is convenient for you.

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First up Crockpot Shredded Chicken – I placed 3 chicken breasts seasoned with salt and pepper and garlic powder along with about 3/4 cup low sodium chicken broth on low for about 6 hours until the chicken can be easily shredded.  Then I just put in my mixer with the paddle blade and poof in just a few seconds its all shredded!

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I have a go to recipe for Cauliflower Rice but decided to roast it in the oven instead of microwaving and then sautéing.  I actually like this way better I think.  First I blitzed in a food processor, seasoned with salt, pepper, and garlic powder and then roast on parchment paper at 425 degrees for 8-10 minutes then turn with spatula and roast for another 8 minutes

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While the Cauliflower Rice was roasting I chopped up some sweet potatoes for my favorite way to have them HERE

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So this recipe was a complete experiment with what I had on hand.  I specifically did not want to put any breadcrumbs in to see what it they would be like.  Feel free to add 1/4-1/2c of bread crumbs if you would like a binder in these

1 lb of ground turkey (or chicken)

1 egg

4T cocunut aminos (or low sodium soy sauce)

1 t. siracha

1 t. ginger

1 t. garlic

salt and pepper

red pepper flakes

Combine and bake at 350 degrees for 15-20 minutes.  They are not the prettiest thing, but they turned out really yummy!

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The last thing I did was make a few salad in a jar.  I have no idea the science behind it but salads in mason jars stay fresh for me the whole week.  These were made with shaved brussels sprouts, chopped peppers, and chopped romaine.FullSizeRender

So that is just a little peek into how I meal prep for the 21 Day Fix. If you would like more information on the 21 Day Fix click HERE or if you are interested in getting more information about the FREE online fitness groups I run click HERE

Omelette Waffle – a new twist on your Paleo Breakfast

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Since starting the 21 Day Fix I have learned that Breakfast is a non negotiable! Here is a fun way to change up your breakfast.

Recipe:

2 eggs

1 green container of spinach

splash of almond milk

salt/pepper

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Preheat your waffle iron.  While it is heating, chop your spinach very finely and mix together with the eggs.

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Once it is heated spray with coconut oil, carefully pour egg mixture on waffle iron.  My eggs were perfectly cooked after once cycle on my waffle iron. You can feel free to add whatever veggies or even bacon! If you are interested in learning more about the 21 Day Fix and how it has helped me learn how to eat clean click HERE

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Your Inspired Simply Weekend – diy ampersand art, carrie underwood’s new fitness apparel, and all about being brave

So what is on tap of for you this weekend?  Well we had a day or two of spring in Florida, but its back to being pretty chilly so my weekend plans are still up in the air.  I  know we have one last flag football game and I am going to try and finish setting up my new chicken coop! Here is a little sampling of what has inspired me this week on the internets! 10906334_403457656488282_6353429856478389535_n 1509790_396635510503830_6488727156314360311_n Carrie Underwood has just recently launched a new fitness apparel line called CALIA and it is so pretty and it is now on my birthday list! You can find it online here ampersand_art This week’s DIY inspiration comes from one of my favorite blogs The Handmade Home I have been looking for something large but simple in our bedroom and this looks perfect!! Cauliflower-Tabbouleh-Tabouli-Salad-gourmandeinthekitchen.com-raw-vegan-paleo I have fallen in love with Cauliflower Rice but now that spring is coming I am looking for some fresher ways to do it and this Cauliflower Tabbouleh recipe looks amazing!

15028711629_a97933c133_z And to inspire your soul Ann Voskamp writes about being braveBe Brave. Your bravery wins a thousand battles you can’t see because your bravery strengthens a thousand others to win their battles too.  Happy Fri-Yay! Carri Undder

5 baby steps to start eating clean

1545753_1502993099942440_7582755661887022105_nIf you thought about trying to eat clean and find yourself overwhelmed this is the blog post for you.  Here are some simple tips that can really start making a difference. 1487351_1512897575618659_4932009903607672479_n

#1 Drink more water Drinking water is an essential part of eating clean, but start small if this is something you are not used to.  If you find yourself drinking lots of soda and/or coffee try replacing one of those items with water each day.  A cute water cup really helps too!  Also when I am just craving soda I find that sparkling water really hits the spot. 10365953_1543442525897497_1737619101857215892_n #2 Eat More Fruits and Veggies A great way to do this at first is to add a piece of fruit to your breakfast, add a cup of spinach to your daily smoothie or make sure you have veggies with dinner every single day. 10610733_1501617320080018_5327333246925908683_n 7407_1495240344051049_6734161877977044409_n #3 Shop the perimeter of the store  Most whole, natural foods are found on the outside aisles of the grocery store.  Try to avoid buying too many items from the center of the store.  That’s where you’ll encounter more processed and packaged foods.  Better yet, shop your local farmer’s market for more natural, whole food choices! 10421227_1504641616444255_6640617847553033745_n #4 Read Labels: This is a simple way to determine how “clean” a food truly is. A natural food (such as an apple) has no label, while a bag of chips has a label with a ton of ingredients that you probably can’t pronounce.  If you’re not ready to completely give up processed foods, start by studying the labels and choosing foods that contain the fewest and simplest ingredients.  Try to avoid hydrogenated oils, artificial flavors or colors, preservatives, high amounts of fat or sodium, and added sugar.

#5 Cook At Home: This is an easy way to start eating more whole foods and save money in the process.  Restaurants and fast food places rely on highly processed foods to create their meals.  When you cook your own food, you have control over the ingredients going in your dish.  People who cook tend to eat more healthfully and weigh less than those who don’t.  This doesn’t mean you have to become a master chef overnight.  Start by learning a few meals with simple ingredients. 1185854_1499459783629105_2873572344065681314_n Looking for some more clean eating inspiration? Follow me on Facebook for more tips recipes and info on joining a FREE clean eating group!

Crockpot Maple Dijon Chicken

FIRST WEEK OFJULY ONLY

This recipe could not be simpler!

1 c Dijon Mustard

1/2 c Maple Syrup

2 T Apple Cider Vinegar

1-1.5 lbs of Chicken Breasts

Season your chicken breasts with salt and pepper and place in your crockpot.  Combine Dijon Mustard, Maple Syrup, and Apple Cider Vinegar in a small bowl and pour over chicken and cook on low for 6-8 hours. Serve over brown rice or quinoa. I count this on the 21 Day Fix as 1 Red, 1 Yellow (for rice/quinoa) and 2 tsp

21 Day Fix Cauliflower Rice

cauliflowerThis is my new favorite thing to prep on Sundays ~ Cauliflower Rice. I now eat it with everything!

  • a small head of organic cauliflower, chopped coarsely
  • 1 small onion, chopped finely in a food processor (optional)
  • 1-2 tablespoons of coconut oil
  • seasoning of choice (I used salt/pepper/garlic powder)

Take the chopped cauliflower and  pulse the contents until they are reduced to the size of couscous or rice grains.

Sautee onions in coconut oil (I have done this with and without and like it both ways) once the onions are softened, I add in the cauliflower and stir everything around to evenly distribute the fat and onions. Season with Spices. Then, I cove the skillet and cooked the cauliflower for 5-10 minutes until softened.  Taste for seasoning and adjust to your liking. This makes a lot and counts as a green on the 21 Day Fix Program

The Ultimate 21 Day Fix Breakfast Round Up

Here are some of my favorite breakfast recipes that are on rotation in my meal plans for the 21 Day Fix. I also have posts for LUNCH and DINNER to help give you some ideas for delicious clean eating recipes!

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One of my favorites.  Sweet Potato Hash-browns, 1 egg, turkey bacon983616_1434461663462251_642123901_nNon-fat Greek Yogurt with vanilla extract and stevia layered with strawberries10382627_1446651708909913_1233304559602736007_nPaleo Pancakes {1/2 ripe banana, egg, cinnamon} steel cut oats10636263_1492960977612319_6758891983107717564_nSuper Simple – one egg, two strips of turkey bacon

10502437_1466830933558657_2994368888979789335_nEgg in a nest of sweet potatoes and bacon10255425_1515561228685627_446821038692804367_nKale open faced omelet10569079_1476777585897325_2170643909570470813_nSweet Potato Pancakes
1 yellow container of cooked sweet potato {I cooked mine in the microwave for 5 min and then mashed them in my container :)}
2 beaten eggs
1 tsp cinnamon
Dash of nutmeg
Pinch of salt
These were so filling I couldn’t finish!
10806359_1524356077806142_4310037296913768519_nMy current favorite 2 eggs over a baked sweet potato (I cook it in the microwave while the eggs are cooking)10356166_1522851064623310_5563799170557083277_nSteel Cut Oatmeal topped with shredded Granny Smith Apple and cinnamon10647114_1508900349351715_7472310509219447318_nSweet Potato Waffle and 1 egg
10850043_1534033040171779_5899609833673160434_nSpinach and Bacon open faced 1507702_1522467697994980_7445677983211230988_nSteel Cut Oatmeal topped with “fried” bananas
10511313_1471978423043908_4238484148392281399_n2 eggs over sweet potato hash browns10428088_1514841865424230_217320277536900883_nMaple Bacon Steel Cut Oatmeal – a yellow container topped with crumbled turkey bacon and 1tsp of pure maple syrup
10171214_1440737316168019_2826107903647449413_nSimple Breakfast Sandwich – 1 egg, two strips of turkey bacon on a sandwich thin

If you are interested in more information on the 21 Day Fix along with my review and results click HERE Ready to apply for our next online fitness support group? Click HERE

The Ultimate 21 Day Fix Lunch Recipe Round Up

Here are just a few of my favorite 21 Day Fix Lunch Recipes.  I have 4 children at home and I am in college full time so all of these recipes are quick and easy!10425121_1509770212598062_5938242772809383154_nTaco Salad – seasoned ground beef, lettuce with some jalepeno, black beans, cheese, and Paleo Ranch10711045_1512533925655024_2202137973756099853_nBaked Chicken Breast, sweet potato chips and a salad (I used Apple Cider Vinegar for dressing)10646793_1501320590109691_2231141847345803437_nBlack Beans and Yellow Rice, Shredded Chicken and Jalapeño Salad10672334_1508541149387635_4879403545333316298_nOpen faced omelet with spinach tomatoes and turkey bacon10801682_1521875574720859_7840449685362371729_nChicken with Sweet Potato noodles, Side Salad559605_1522212264687190_8455927531533467506_nQuinoa, Steamed Broccoli, Chicken and Siracha 10375117_1523324161242667_8229208415547106072_nSpagetti Squash with Chicken and Turkey Bacon10428527_1520091338232616_8015550126667527305_nChopped Salad with chicken, paleo ranch and hot sauce
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21 Day Fix Protein Power Bowl – Chicken, Red Quinoa, Steamed Broccoli 10373955_1501671253407958_566597329365495323_nShredded Chicken (with hot sauce – made in the crockpot ahead of time) brown rice and a side salad10649969_1505967426311674_139917788713915565_nCobb Salad with Balsamic Vinaigrette
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Sautéed Broccoli Slaw (in coconut oil) with Lean Ground Beef10857980_1533331276908622_8791174509919698923_nLean Ground Beef Meatballs, Red Quinoa, Steamed Broccoli – for the meatballs I just season them really well and bake at 375 for about 15 minutes until cooked through.1920078_1522884601286623_3953999037941115944_nSpagetti Squash with Chicken and Salsa10550873_1476549949253422_9215821783568579620_n

Whole Wheat Wrap with Angel Hair Cabbage, hummus and dressing (Champagne Pear from Trader Joe’s)
10523720_1470340949874322_8691891289466929096_nTikki Masala served over quinoa with a side salad – I used cider vinegar as dressing today. Also the sauce was yogurt based so I left room in my red container and put about a tablespoon in there. Looks fancy but it came together in just a few minutes!

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Ginormous salad, one green container of veggies and one of lettuce, champagne pear vinaigrette

If you are interested in more information on the 21 Day Fix along with my review and results click HERE

5 Super Simple Tips to Survive the Holidays {without having to pull out your stretchy pants!}

10653594_1530880450487038_1737357240431492177_nSo we are less that two weeks away from Christmas ~ how are you doing? Don’t give up!  Here are a few tips to help you finish 2014 strong!

stay active. Even though it is the busiest time of year for most, keeping up with your workouts should be a non-negotionable. It is 2% of your day and will help give you energy for the other 98%

simplify. You can’t do it all, no one can.  Let me repeat that.  YOU CAN’T DO IT ALL

set realistic goals. So you have a girls baking day planned.  Is it realistic for you to commit to not having one single cookie?  Of course not, but don’t let that fact give you license to eat a dozen.  Make a point to set a goal of only having one or two.  Moderation over Deprivation is key. Having a plan in place will help you not head off the deep end.

splurge wisely. So I leave for North Carolina in 9 days and there are a few things that I am looking forward to enjoying.  Cookout is one of them.  Make sure it is worth it. Think through the upcoming parties and get togethers and plan accordingly. I always make sure I don’t arrive hungry ~ I actually usually drink a Shakeology on the ride over!

stay positive. Even if you have a set back or a bad day don’t let that sabotage the rest of 2014.  Each morning is a new beginning, a blank slate.  It is what you make of it. Surround yourself with people that are going to help you stay accountable and positive!

I’ve just opened up my first challenge group of 2015. If you would like to join us for that accountability I mentioned above you should check it out! We are going to have fun while crushing 2015 and making it the best year ever! For  more information or to go ahead and reserve your spot (they are going to go fast) click here