Starting a New Journey

Starting a new journey can be scary.  It requires a shift in mindset and a strong why.  Beginnings are hard.  The unknown is scary.  But you have to ask yourself... if I don't start today, will I be happy with where I currently am being the same this time next year?

When Beachbody announced their newest program, I was not interested.  At all.  Mixed Martial Arts?  I'd never done that.  It didn't seem "intentional" enough.  I immediately decided it was not for me and that I would not be ordering it.  I continued on my way working through P90x3.  Then they offered a sneak peek.  So I tried it.  Amazing.  Parts of my body were sore than I didn't even know existed.  And that immediately told me I NEEDED to do this.  It was fun.  It was fast.  And it worked me.

So I committed.  My team committed.  Some women who follow me committed.  And we decided to do it as a true Test Group.  Measurements, pictures, meal plans... to a T.

So here are my before pics and my week one meal plan:

Thanks Erin for capturing these facial expressions!

So here's how Week One is laid out:

MMA Speed

Dynamic Strength

MMA Speed

Power Sculpt

MMA Shred

Dynamic Strength

Active Recovery

Let's break those down... MMA Speed and Shred are amazing Mixed Martial Arts inspired workouts.  You do things in 3 minute rounds with 30 second conditioning spikes inserted.  These workouts FLY by.  

Slashing Elbows, Double Jab, Cross

Day One:  MMA Speed, sped up!

Dynamic Strength takes you through some unique push ups, ab work and lower leg focused moves.  This one I have to really make myself do... because it's challenging.  But that's where the CHANGE happens.  I have found pockets of enjoyment haha

Can't forget the daily bedtime stretch routine where Joel and Jericho are in their pj's too :)

So here we are... just finished Day Six.  I took my measurements this morning and was blown away.  Down 2.6 pounds and 2.5 inches!!!  I lost a half inch off my chest, waist and each thigh!  I also lost a quarter inch off both arms!  I attribute it to my meal plan, these amazing workouts, and the nutrition supplements I have been using:  Shakeology, Energize and Recovery.  And drinking over 100 ounces of water a day!

I am about to do my week two meal plan--the workouts ramp up so I get to add an extra fruit this week--my heart is so happy!  Kara has watched me do at least the endings to every single workout this week!  Can't wait for week two!  Interested in joining me?  

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Turkey Chili

Energy and Muscle Recovery are Necessary

Shakeology daily since 2014!

The Scale is Liar

Last year I was at my lowest weight in like forever... down to a size 6 jeans from a size 16 in 2014.  I was feeling great... seeing muscles in my stomach I never thought I'd see.  Then I began birth control... enter a 15 pound spike in my weight.  Total momentum killer.  I was angry.  I was frustrated.  And nothing I did seemed to matter.  I began to let my eating slowly slip back into bad habits.  Soda more than once a day.  El Charros on Fridays.  Something else on Saturdays.  DQ Blizzards.

My workouts never slipped.  But the nutrition plays a bigger role and I was actively undoing all my hard work on the regular.  Something had to give.  I committed to 22 Minute Hard Corps in March and stuck with it.  I was better about nutrition but still had my treats and Friday nights out.  My weight did not budge.  But my pants began to fit better... weird.

I decided to follow 22 Minute Hard Corps with 21 Day Fix Extreme and then P90x3.  And one day, I looked in the mirror and saw a different body than the one I was beginning to hate last winter.  

Scale was the same.  Same pants size.  But a different body.  I was building muscle.  Thank goodness I didn't give up. Thank goodness I had the support of an online fitness community.  Thank goodness I was reading and listening to personal development.  Thank goodness I was working out for more than just that red glowing number.  

I am the same weight basically in the second and fourth pictures.  I weigh less in the 3rd.  But I'd take the fourth pic any day.  The scale doesn't measure progress in a way that we think it does.  It doesn't tease out fat versus muscle.  It just doesn't.  

Do it for the right reasons and the scale won't matter.  Do it for the right reasons and the progress will show.  

Chicken Parmesan

Ingredients

• 2 pounds chicken breasts, boneless and skinless
• 1/4 cup whole wheat bread crumbs (I didnt have bread crumbs so I toasted 2 pieces of whole wheat toast and threw them in the blender when they cooled)
• 2 tbsp fresh grated Parmesan cheese
• 2 egg whites
• 1/4 tsp sea salt
• 1/8 tsp black pepper
• 2 tbsp organic marinara sauce to top each piece of chicken (I also add cayenne pepper for a kick)
• 2 tbsp shredded cheese to top each piece of chicken
• Whole Grain Pasta

Directions

1. Preheat oven to 450 degrees f.
2. Break open eggs into a shallow dish and scramble well.
3. In a medium mixing bowl, combine bread crumbs, parmesan cheese, sea salt, black pepper
4. Dip each side of chicken breast into the egg and then into bread crumb mixture.
5. Place in a large baking dish.
6. Bake at 450 degrees for 20 minutes, flip and cook 5 more minutes. Top with marinara sauce and shredded cheese and bake a few more minutes until cheese is melted.  

**21 Day Fix approved! - 1 red, 1.25 yellow, 1 blue, 1 green 

Surviving the 4th of July.....

The 4th of July is fast approaching.... and I have a new challenge group starting tomorrow.... how do you enjoy yourself, but not sabotage your hard work?  I am not a robot--am I someone who wants to chew on celery and sip water while everyone else has amazing cookout foods.  Nor am I someone who wants to bust her tail all week and throw it away in one ravenous food binge.  Sooooo.... what do you do??

I believe in the 80/20 rule.  I believe that this is a lifestyle, not just 21 days.  So I have to figure out how to make this work... for life.  And it's just not realistic to think that I'll be perfect every single day.  So don't feel like 100% fidelity is the only way to go--you'll burn out quickly and the end result will be disastrous.... So here are my tips for surviving the 4th:

1.  Schedule your cheat meal for the week:  Yes!!  When I meal plan, I already know in my mind that one of those nights will be a cheat meal.  Schedule it this week.  Make it be that cookout you're attending.  And stick to it.  Then decide what you're going to splurge on!  What food MAKES it the 4th for you?  Pick it and eat it... but stay within the portion size.  Don't go crazy, have what you want in moderation.  Also--don't make the 4th a rest day!!!  You do your workout and give it 100%.  A holiday doesn't mean you slack... you need to be consistent regardless of what day it is.

So you've picked your cheat MEAL--don't make it a day.  And also, don't go out the rest of the week.
2.  Don't skip meals leading up to the event:  If you go in starving, you will make bad choices.  Eat every 2 1/2 to 3 hours that day to keep your metabolism up.  So no matter what, pack your healthy snacks in a cooler, take your Shakeology, drink your water.... and don't allow yourself to get HANGRY!!!

3.  Bring something healthy with you!  Make your contribution to the gathering a healthy one!  This way you know you have something to eat that is guilt free!  Here are a few favorites on mine:

Watermelon and Blueberry Sparklers

Total Time: 15 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 10 servings, 1 sparkler each

Ingredients:
½ medium seedless watermelon, rind removed, cut into ½-inch (or 1-inch) thick slices
1 pint fresh blueberries
10 wooden skewers

Preparation:
1. Cut out twelve stars from the watermelon using a 3-inch star-shaped cookie cutter. Set aside
2. Place six blueberries on each skewer. Top each skewer with a watermelon star.
3. Serve immediately; or refrigerate, covered, until you are ready to serve.

White Bean and Roasted Red Pepper Hummus

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 10 servings, about 3 Tbsp. each

Ingredients:
1 (15-oz.) can white beans or (cannellini beans), drained, rinsed
½ (12-oz.) jar roasted red peppers (not packed in oil), drained
2 fresh rosemary sprigs, leaves removed and coarsely chopped,
stems discarded
4 cloves garlic, coarsely chopped
2 Tbsp. olive oil

Preparation:
1. Place beans, peppers, rosemary, and garlic in in blender or food processor; cover. Blend until smooth.
2. Slowly add oil, blending constantly until blended.
3. Serve as a dipping sauce for fresh veggies.

Turkey Burgers

Total Time: 32 min.
Prep Time: 10 min.
Cooking Time: 12 min.
Yield: 4 servings

Ingredients:
¼ cup whole wheat bread crumbs
½ cup low-fat buttermilk
1 lb. raw 93% lean ground turkey breast
2 green onions, finely chopped
2 Tbsp. finely chopped parsley
1 tsp. Dijon mustard
1 dash Worcestershire sauce
Ground black pepper (to taste; optional)

Preparation:
1. Combine bread crumbs and buttermilk in a medium bowl; mix well. Let sit for 10 minutes.
2. Preheat grill or broiler on high.
3. Add turkey, green onions, parsley, mustard, Worcestershire sauce, and pepper (if desired) to bread crumb mixture; mix well with clean hands.
4. Shape into 4 patties.
5. Grill or broil for 5 to 6 minutes on each side, or until patties are no longer pink in the middle.

Fudgy Avocado Brownies

Total Time: 51 min.
Prep Time: 15 min.
Cooking Time: 36 min.
Yield: 16 servings, 1 brownie each

Ingredients:
Nonstick cooking spray
1 medium ripe avocado, mashed
¼ cup extra-virgin coconut oil, melted
1 large egg, lightly beaten
½ cup pure maple syrup
1 tsp. pure vanilla extract
¾ cup unsweetened cocoa powder
½ tsp. sea salt (or Himalayan salt)
¼ cup gluten-free flour
⅓ cup dark chocolate chips

Preparation:
1. Preheat oven to 350° F.
2. Line an 8 x 8-inch baking pan with aluminum foil. Lightly coat with spray. Set aside.
3. Combine avocado, oil, egg, maple syrup, and extract in a medium bowl; mix well. Set aside.
4. Combine cocoa powder, salt, and flour in a medium bowl; mix well.
5. Add cocoa powder mixture to avocado mixture; mix well.
6. Add chocolate chips; mix until blended.
7. Pour batter into prepared pan; spread to make even.
8. Bake for 33 to 36 minutes, or until toothpick inserted in center comes out clean.
9. Cool for an hour before removing from pan. Cut into 16 squares.

I hope you have a healthy, festive and safe 4th!  

Jambalaya

Jambalaya

Yield: 4-6 servings

21 Day Fix Portions (per serving): 1 yellow, 1 red, 1 green

Ingredients

• 1, 8-oz package of  Uncle Ben’s Whole Grain Brown Ready Rice (You can use regular brown rice too- I just like that this cooks in 90 seconds)
• 4 red containers protein of choice (mix-and-match as desired): diced chicken breast, shrimp, and/or all-natural turkey or pork sausage)
• 1½ green container (1½ cup) bell pepper (any color), diced
• 1½ green container  (1½ cup) fire roasted diced tomatoes
• 1 green container (1 cup) onion, chopped
• 3 garlic cloves, minced (or grated)
• Original hot sauce (to taste)
• Dash of Worcestershire sauce (I recommend Lea & Perrins becuase its all natural ingredients and not made with corn syrup- read your labels!)
• 2 tbsp pre-made or homemade cajun seasoning (2 tsp each garlic powder, onion powder, paprika, dried thyme, black pepper, cayenne pepper, plus ½ tsp salt)

Directions

1. In a saute pan, brown protein over medium-high heat (I would do sausage first, then chicken, then shrimp). Be sure to season the chicken and shrimp with cajun seasoning. *You might need to add a little Extra Virgin Olive Oil to your pan in between meats*. Remove proteins from pan and place in a bowl and cover with foil to keep warm
2. In the same pan, drizzle a little more EVOO and reduce heat to medium/medium-low. Saute onions, peppers, and garlic until tender. Season with hot sauce as desired.
3. Add the tomatoes into the pan and allow the tomatoes to heat through.
4. Cook the rice according to package instructions, then add it to the pan.
5. Add the cooked protein back to the pan as well
6. Give it a good stir so that everything is evenly combined. Add more hot sauce and worcestershire to taste.
7. Use a GREEN container (or 1 cup) to scoop out each portion

Lasagna Roll Ups

If you're on the 21 day fix 2 of these rolls equals out 1 Red, 1 Purple, 1 Yellow, 1 Blue, 1 Green

Ingredients:
9 Cooked Lasagna Noodles
1.5 Cups Fresh Baby Spinach
2 Cups Ricotta Cheese
1/2 Parmesan Cheese
1 egg
1/2 Teaspoon minced garlic
1/2 teaspoon Italian seasoning
1/2 teaspoon pepper
1/2 teaspoon salt
1/2 pound Ground Turkey Cooked
Spaghetti Sauce
1 Cup Mozzarella Shredded

1. Preheat oven to 350F. Cook Lasagna Noodles according to package instructions. Put ground turkey on skillet and add salt and pepper to taste. Crumble and cook until all pink has cooked out. Set aside.
2. Mix Ricotta Cheese, spinach, parmesan cheese, egg, garlic, Italian seasoning, pepper, salt in bowl. Add in ground turkey. Set aside.
3. In a baking dish, place 1 cup of pasta sauce around the bottom of the dish. Spread evenly.
4. Lay a piece of wax paper on your counter, place lasagna noodles on paper and dab with paper towel to make sure all moisture is gone.
5. Spread cheese mixture evenly over each piece of lasagna. Begin rolling one strip of lasagna at one end and roll all the way up. Place in baking dish seam side down. Continue process with all lasagna pieces.
6. Top lasagna rolls with sauce and mozzarella cheese. Place aluminum foil over dish tightly and place in preheated oven. Bake for 40 minutes. Serve immediately.

Ground Turkey Bake

8 greens (1 lb frozen spinach, 1 lb bag frozen tri-colored peppers and 1 28 oz can diced tomatoes, partly drained) 
ground turkey (1 lb) 
4 reds low fat ricotta cheese 
8 yellows whole grain pasta 
4 blues mozzarella cheese  

  

Cook the ground turkey in a pan.  Then cook the frozen spinach, peppers and diced tomatoes in a larger pan. Mix ground tukery, vegetable mixture and remaining ingredients together into 9x13 and bake at 400 for 15 minutes.

Divide into 8 servings to make:  1R, 1G, 1Y, 1/2 B per serving