Get Your Health Back Summer Fitness and Nutrition Boot Camp

Get Your Health Back

Summer is here and I have a spectacular new Fitness and Nutrition Boot Camp coming up, 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! In 2017 I have been working really hard to center my nutrition and exercise to GET MY HEALTH BACK and I want you to do the same! June’s Virtual Gym is all about getting healthy from the INSIDE-out through health, fitness, & community.

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 Slim Down Accountability & Support Group on the 30th of May!  For the month of June 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 group will be run 100% via the FREE Beachbody Challenge Tracker App 

Why will this be awesome???
No need to log onto Facebook or even use a computer/tablet
The App allows you to track your workout, Shakeology, weight, goals, and so much more!
The App keeps you connected to me, you personal coach, and all of the other members of the group to help you stay motivated throughout the challenge
The App even reminds you to workout and drink your Shakeology everyday! I LOVE that part!!!

And to make things even more amazing and FUN insert SHAUN WEEK!!!!

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In honor of a new program by Shaun T that is launching June 12th everyone in the group that wants to is going to be doing a Shaun T workout program (Cize, Insanity, Max 30, T25, etc.) for the month of June and we will do the NEW 7 day program together starting June 12th!

As your coach, I’ll suggest the best program to help you reach your goals, give you a personal workout calendar, share tons of resources, teach you how to meal prep, give you give you delicious recipes and meal plans that your whole family will love and support you every step of the way!!!

So, if you are committed and ready to MAKE A CHANGE and you want support along the way then lets do this!

Email me at theinspiretribe@gmail.com to join or to see more details and the information to register click HERE

 

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

Ultimate Reset Meal Plan and Meal Prep for Week One

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ultimate-reset-plan-week-one-copyI decided a few weeks ago to do the Ultimate Reset (more on my reasons and what it is exactly in another post) But since its Monday I wanted to share my meal plan for the week. Because of our schedule I decided to prep as much as possible before hand as well as keep my meals super simple. I took about an hour and forty five minutes. Mainly because I kept stopping to watch football and I also cleaned up as I went along. 🙂 You can download a PDF of the meal plan HERE

 

Breakfasts: Overnight Oatmeal Jars

Lunch M/W/F/Sat: Microgreens Salad with Toasted Pumpkin Seeds and Avocado

Lunch T/Th/Sun: Quinoa Salad with Hummus and Baby Carrots

Snack Every Day: Chocolate Vegan Shakeology or Tropical Strawberry Shakeology

Dinner M/W/F/Sat: Lentil Lime Salad with Baked Sweet Potato and Miso Soup

Dinner T/Th/Sun: Stir-Fried Veggies with Baked Sweet Potato and Quinoa

 

This weeks Goals:

Drink a gallon of water each day

Eliminate Caffeine, Sugar, Alcohol and ALL processed foods from my diet

Phase out meat and dairy this week

Low impact workouts, yoga and walking.

 

If you want to check out info from the last time I completed the Ultimate Reset Click HERE

 

Here are the instructions for the Meal Prep:

Instructions:

1. Start by baking the sweet potatoes. Preheat oven to 450° F. Wash and scrub seven sweet potatoes. Pierce each one several times with a fork and place them on the center rack in your oven. Bake for 35 to 45 minutes, or until tender when pierced with a fork. Remove from oven and set aside to cool.

2. A rice cooker will make quick work of cooking the quinoa, and will shut off automatically when it’s done. If you do not have a rice cooker, cook quinoa on the stovetop using this method. Cook 1½ cups quinoa in 3 cups water and then set aside to cool. To cool it quickly, remove it from the rice cooker or pan and spread it out on a baking sheet to expose more of its surface area.

3. If you bought dry lentils instead of pre-cooked, cook them next. Sort through the lentils to make sure there are no small stones, then rinse them in a colander under cool water. Bring 3½ cups water to a boil in medium saucepan over high heat; add 2 cups dry lentils. Bring the back to a boil, cover the pot, and reduce heat to maintain a gentle boil for about 20 minutes or until lentils are tender. Set aside to cool.

4. Make the vinaigrette. Place ½ cup olive oil, ¼ cup red wine vinegar, 1 tsp. salt, 1 tsp. honey, 2 Tbsp. lemon juice, and 2 tsp. parsley in small bowl and mix well. Set aside.

5. Next build the Microgreen Salad Jars.Use pre-chopped and shredded vegetables to save time. Set out four large Mason jars (or food storage containers). Add 2 Tbsp. dressing to the bottom of the jar (if you’re not using jars, reserve the dressing until just before serving). To each jar add ¼ cup chopped jicama, ¼ cup shredded carrot, ½ red bell pepper, ½ cucumber, ½ tomato, ¼ cup sprouts, 1 Tbsp. cilantro, and 3 cups salad greens. Cover and place in refrigerator.

6. Make the Stir-Fried Veggies. Add 1½ Tbsp. coconut oil and 1 Tbsp. sesame oil to a large skillet or wok over medium-high heat. Add two chopped carrots and cook, stirring constantly, for two minutes. Add one cup broccoli and continue to cook, stirring frequently, for four minutes. Add one chopped red bell pepper and one chopped zucchini. Cook two to three minutes or until tender-crisp. Turn off heat. Add two Tbsp. Bragg Liquid Aminos, and mix well. Set aside to cool. When stir-fried veggies have cooled, divide them evenly between four food storage containers. To each container add a baked sweet potato and one cup quinoa. Place in refrigerator.

7. I usually make miso soup just before eating it, but you can prepare a large batch for the week all at once. Bring eight cups of water to a boil, then turn off the heat. In a small bowl mix four Tbsp. of miso paste with ½ cup of the hot water until blended. Add the miso and water mixture to the pot along with ½ cup seaweed and four chopped green onions. Let cool. Stir well, then divide evenly between four food storage containers. Place in refrigerator.

8. When quinoa has cooled, prepare the Quinoa Salad. Combine 1½ cups cooked quinoa, 3 Tbsp. olive oil, salt to taste, Bragg Liquid Aminos to taste, and 3 Tbsp. lemon juice in a bowl and stir. Add 1½ chopped tomatoes, 1½ peeled and chopped cucumbers, ⅓ cup chopped olives, ⅓ cup parsley, and 3 Tbsp. mint. Stir gently to combine. Divide evenly between three food storage containers. Place in refrigerator. Serve with ⅓ cup hummus, 10 baby carrots, 8 cherry tomatoes, 10 slices red bell pepper, and 5 green beans.

9. When lentils have cooled, make the Lentil Lime Salad. Combine 4 cups lentils, 4 shredded carrots, 1 cup cilantro, 2 Tbsp. sesame oil, ½ cup lime juice, Bragg Liquid Aminos to taste, salt and cumin to taste. Toss gently to combine. Divide evenly between four food storage containers and place in refrigerator. Serve with a baked sweet potato, and two cups of miso soup.

10. Last, prepare the oatmeal jars. Set out seven pint-sized Mason jars. To each add ½ cup oats, ½ cup yogurt, 1 tsp stevia (if desired), and 1 cup berries. Cover and place in refrigerator. The oats will absorb the yogurt, and will become soft enough to eat. Serve cold.

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.


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