My mom has always made the BEST salmon cakes and its been one of those things I’ve left up to her. You know the thing you don’t want to mess with but you quickly suggest when going for a visit.
But after completing WHOLE 30 a few months ago I’ve got a little more creative and daring in the kitchen & I decided to put my big girl pants on and with some guidance over the phone I knocked out some killer salmon cakes:
WHAT YOU NEED:
-5-5oz packets of wild-caught salmon (boneless) – (Note: cans are fine as well I just liked the ease of the little packets)
-2 eggs
-1 medium sweet potato, baked
-3/4 cup almond or coconut flour (I prefer almond)
-2 TBS old bay (give or take depending on how spicy you like it)
-4 gloves minced garlic
-1/2 onion, chopped
-Juice of 1 lemon
WHAT YOU NEED TO DO:
-Preheat the oven to 425 degrees F
– Line baking pan with parchment paper
– Combine all ingredients until mixed thoroughly
-Scoop cakes and drop onto lined baking dish – I found the LARGE pampered chef cookie scoop is the easiest to get uniform sized cakes, then I flatten with a cup. Could also use 1/4 measuring cup
I recently completed a round of Whole 30 paired with Core De Force and I can truly say I found my JAM! I found what works for me – what I enjoy – and what makes me FEEL good on the inside!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
That I was going ALL in with the brand new home fitness workout program – CORE DE FORCE & combining that with a Whole 30 Nutrition plan.
I was a bit nervous.
Unsure how I would tackle traveling, the MANY birthday parties and the unpredictable days that typical #momlife presents…but I didn’t care.
I wasn’t going to let those excuses hold me back any longer. After all, I had been “considering” this for over 6 months. I convinced myself there was never going to be a PERFECT time to do it.
Mentally…I WAS IN IT.
I was simply GOING ALL IN with the intent to FINISH and enjoy the pure sense of satisfaction that I CAN DO HARD THINGS.
Mentally I was ready. Physically I was unsure. But I knew I was going to give it my all!!!
I can truly say these last 30 days have been some of the most rewarding.
I realized that YES – I can in fact workout for more than 30 minutes a day – at home – AND – ENJOY IT!!!
Most every other workout program I completed was based around the “30 minutes or less” approach and while I LOVE that attribute working out for 47 minutes when you LOVE what you’re doing and can see the hard work paying off isn’t so bad after all!
And I realized that good food doesn’t have to be bad food! Our Whole 30 nutrition plan provided us with the NUTRITION and FUEL we needed to rock each and every day, and continue to get RESULTS!!!!
Without a shadow of a doubt – I owe a portion of my success to my hubby who worked out with me daily at home.
Helped push me out of bed when I didn’t want to.
Guided me through the moves when my uncoordinated self couldn’t figure it out!!!
And simply made the entire experience MORE fun for us both!
But let’s be real…reading about the success is one thing – but it all comes to LIFE when you can see RESULTS.
And here you have it:
In the last 30 days I have lost:
6 pounds
1.5 inches off my waist
2 inches off my hips
1 inch off each leg
And this is exactly the motivation I needed to head into the Holidays with the right intentions and positive mindset!
I saw the Ratatouille recipe in the Whole 30 cookbook and to be honest, was simply intrigued by the name.
I thought Ratatouille was simply a Disney movie?!
Nonetheless I was excited to try a new veggie loaded side dish and this one had all my favorites in the mix.
WHAT YOU NEED*:
1/4 cup coconut oil
1 onion, chopped
2 zucchini, diced
2 squash, diced
1 eggplant, diced
1 red pepper, diced
1 green pepper, diced
1 teaspoon salt
1 teaspoon pepper
1 15 oz can tomato sauce
4 gloves garlic
1 teaspoon balsamic vinegar
*The recipe in the Whole 30 cookbook had smaller portions of each veggie. I found myself determined to have leftovers so I upped the amounts. I don’t think you can go wrong here! Point is – load up on all your favorites!Leave out something you don’t like and ENJOY!!!!
WHAT YOU NEED TO DO:
In a medium pot, heat the oil over medium heat, swirling oto coat the bottom of the pot.
When the oil is hot add the onion, cooking until translucent (about 2-3 minutes).
Add the zucchini, squash and eggplant and season with salt and pepper.
Cook about 2-3 minutes stirring frequently.
Add the red and green peppers, cooking an additional 2-3 minutes.
Add the garlic and cook about 1 minute.
Add tomato sauce and 1/2 cup water.
Mix completely and bring to a simmer over low heat.
Cook, stirring occasionally, until all th vegetables are tender, about 20-25 minutes.
TRANSFER to a serving dose and sprinkle with the balsamic vinegar.
This was a great side dish with grilled chicken, the perfect burgers and salmon cakes!
Next time I will try this dish all on the grill in a grill basket for even easier clean up and more flavor!
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I am currently on Day 29 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
Ever think to yourself “I can’t start that fitness program now. I’m traveling soon/next week/for work” etc…
Traveling doesn’t have to be an EXCUSE!
I took Core de Force and Whole 30 on the road this last week and well, passed with flying colors!!!
Preparation & Snacks were KEY!
Being able to grab a quick bar helped me avoid the temptations for the other snacks through the airport, from the Seminar I was attending, at the hotel, etc…
Plus since I am doing the WHOLE 30, I needed to make sure I avoided any added sugars, gluten and grains! It wasn’t easy but I have found my favorites:
I LOVE the THAT’S IT fruit bars, and the EPIC bars allow for a quick protein on the go!!! Lara bars give a nice sweet touch (without any added sugar!) and the Rx bars provide protein and healthy fats and come in so many amazing flavors.
We also lucked out to have a Whole Foods nearby allowing for plenty restocking options!!
One of the BEST things about this program (for me at least!) is that you don’t need ANY equipment.
Some room to kick and punch and drop to the floor and you’re good to go!
We lucked out with a great gym in our hotel. We simply pushed some of the benches out of the way and got to work!
From a nutrition standpoint weeks & and 2 were similar. Week 2 added an additional fruit and Week 3 tacked on a second healthy fat option – which was HUGE as the intensity was taken up quite a bit this week but as we approach the FINAL full week of this program – the extra fruit and extra health fat are gone and its time really push for results!!!
Here’s the plan for my upcoming week:
Here’s the links to a few of my favorites this upcoming week:
I have seen great progress thus far and I have already committed to another round of Core de Force that will begin AFTER Thanksgiving.
If you want a spot in my next online accountability group please take the time to fill out the application below and I will get back to you within 24 hours*
*must not already be a coach on another team OR working with a coach on another team.
I know I know – you’re thinking nothing can truly replace the good old fashioned mashed potatoes and I used to think the same – until I tried this variation of mashed cauliflower and have been forever switched!!!
WHAT YOU NEED*:
1 head of cauliflower, cut into florets
2-3 gloves of garlic
1/2 cup coconut cream**
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup chicken broth ***
1 TBS minced fresh parsley (optional)
*NOTE: The Whole 30 cookbook also included 2 TBS ghee or clarified butter. I omitted and there was still plenty of flavor and the consistency was perfect which I attribute to the coconut cream!
**To get “coconut cream” simply place a can of coconut milk in the fridge for 1-2 hours and allow the water and fat to separate. Open the can and scoop out the “coconut cream” that has risen to the top”. But trust me – you don’t want to waste the coconut water that remains. Its AMAZING in a superfood SHAKEO!!!
***You can use more or less chicken broth depending on your consistency preference. Add more chicken broth if you like it extra creamy or keep the chicken broth to just a tablespoon or so if you prefer it really thick.
WHAT YOU NEED TO DO:
Bring 2 cups of water to a boil in a large pot over medium-high heat. Add cauliflower florets and garlic and simmer until the florets are fork tender, about 10 minutes.
Drain the cauliflower and transfer to food processor or blender.
Add coconut cream, ghee (if using), salt and pepper and pulse/blend until the cauliflower begins to turn smooth in consistency. Add the chicken broth, 1 TBS at a time until you reach your desired consistency.
Add parsley and continue blending until completely smooth, serve warm.
We found this the perfect mashed potato substitute and compliment to grilled chicken.
I preferred it smooth liked my mama’s mashed potatoes vs. chunky. If you like a thicker, chunkier consistency – consider using a hand masher.
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I am currently on Day 20 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
True story: This tasted EXACTLY like the inside of an apple pie.
Mind you – I’m currently on Day 17 of the Whole 30 and have had ZERO sugar (with the exception of fruits) so perhaps that’s why – but I couldn’t get enough of these apples…and bonus: they were SUPER EASY!!!
WHAT YOU NEED:
10-12 PEELED* apples of your choice (I used McIntosh and one Granny Smith – just because that’s what I had!)
1-2 TBS Cinnamon
1-2 TBS coconut oil
Reynolds slow cooker liner (optional: saves on clean up!!)
*Note: You could also use peeled apples and simply blend everything together when you’re finished. I liked to keep the applesauce “chunky” so I peeled the skin
WHAT YOU NEED TO DO:
Place Coconut oil in bottom of crockpot. Layer with apples and sprinkle with cinnamon.
Cook on Low about 6 hours or on High for about 3-4 hours.
Enjoy the apple pie smell that fills your home and try not to eat them all in one sitting!
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I am currently on Day 17 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
If there’s one thing this Whole 30 jazz is helping me do – its step outside of my normal cooking habits!
We loved the Cauliflower Fried rice and more so the versatility of it!
WHAT YOU NEED:
1 large head of cauliflower, cut into florets*
2 TBS coconut oil
1 onion, finely chopped
2 carrots, diced
1 red pepper, diced
1/2 pound fresh green beans, snapped and cut into 1″ pieces
3-4 cloves garlic
1 – 1.5 cups chicken broth
1 teaspoon salt
1 teaspoon pepper
WHAT YOU NEED TO DO:
To “rice” the cauliflower, place florets in food processor and pulse until it reaches rice-like consistency. Work in small batches and repeat as needed *NOTE: Costco sells pre-riced cauliflower that makes this process MUCH faster!
In large skillet/pot, melt coconut oil and heat over medium heat. When hot, add onion, carrots and beans. Cook 4-5 minutes and add garlic, cooking one additional minute.
Add the riced cauliflower, salt and pepper to the pot and combine with additional vegetables.
Add chicken broth and cover with lid, simmering 12-15 minutes.
Remove pan from heat and serve as you wish!
We enjoyed this as a side with Chicken & Apple sausage.
And also with the Perfect seasoned Chicken topped with Homemade Tomato Sauce and incorporated into our Week 2 Core De Force Meal Plan.
Leftovers tip: Reheat the leftovers using a 2-3 teaspoons coconut oil in a pan, toss cauliflower rice and additional scramble in 2 eggs for a traditional “fried rice” combo!
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I am currently on Day 13 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program, results and accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
Because…doesn’t everything taste better from the grill!?!?
I wanted to take a moment to share two recipes we’ve kept in the rotation for a few weeks now and its a simple, basic BURGER & Grilled Chicken comb!
The Perfect Burger
WHAT YOU NEED:
1 pound ground meat
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon mustard powder
1/4 teaspoon garlic powder
WHAT YOU NEED TO DO:
In a large bowl combine all ingredients and divide into 4 equal sized burgers.
Option 1: Grill patties over medium heat 5-6 minutes on each side.
For extra flavor: finish in oven at 350 degrees F 4-5 minutes.
Option 2: Preheat oven to 350 degrees – Transfer patties to a baking sheet lined with parchment paper and roast in oven until internal temperature reaches 145 degrees. F.
Harvest Grilled Chicken
WHAT YOU NEED:
1 pound chicken
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
WHAT YOU NEED TO DO:
In a small bowl mix all seasonings and cover chicken evenly. Grill chicken turning once until internal temperature reaches 160 degrees F or until the flesh springs back when pressed (about 4 minutes per side).
NOTE: You’ll want to double if not triple both of these recipes. They’re perfect to use early in the week and repurpose on salads for fast, easy, delicious lunches and dinners during the week!
I am currently on Day 12 of the Whole 30 and Core De Force combined and while I am no expert I am absolutely loving the program combo, the results and the accountability from those joining me!!!
If you’d like accountability and support whether its for your workouts, nutrition, the whole 30 or all of the above – fill out the form below!!!
One week down of Core de Force and one week down of WHOLE 30 and this mama is feeling fantastic!!!
And while I am trying hard to keep the scale victories for my Day 30 celebration I did spot some ab definition on Day 5 which is just a little extra reassuring – that YES – in fact this process IS WORKING!
Now don’t get me wrong…we’ve been WORKING it.
This program isn’t easy – and its SO DIFFERENT from the other programs I’ve completed in the last 2.5 years.
But who doesn’t LOVE a good challenge!?!?!
I can FEEL the results and the way my clothes fit are backed up by my sore muscles and increasing energy!
If I had to pick the hardest thing to adjust to – its been the length of the workouts. Two of last week’s workouts are 47 minutes. And while the time flies by, planning for that in the morning has taken a little extra effort. But let’s be real – nothing worth it comes easy?!?!
My hubs and I have been really trying hard to stick to our morning workouts and we’ve been prepping like CRAZY!
Lots of lean meats, veggies, fresh fruits, healthy fats and oh those sweet potatoes – I could eat them with every meal!!!
We did a big family trip to Costco over the weekend and spent a good two hours cooking/chopping/cleaning/roasting/grilling our meals for the week!
Here’s what the game plan looks like for week 2 of Core de Force:
I am personally doing Whole 30 – which is pretty close to the approved food items on Core de Force – yet a little different.
Here’s an example meal plan for week 2 for someone NOT following whole 30.
NOTE: With the additional increase in activity this week, there is one more PURPLE added in. Its important to eat ENOUGH to stay fueled for the day!!!
And lucky for YOU this program is NOW AVAILABLE for home gym too!
You can get your Core de Force Challenge pack here:
But make sure you fill out the form below so you can be part of my Core De Force LAUNCH PARTY!!
Trust me when I say…there’s POWER in numbers!!! The programs are amazing and the Shakeology provides your body with nutrition you can’t get elsewhere but its the SUPPORT and ACCOUNTABILITY that hold it all together – and help you hold it together!!!
I kind of feel like a kid on Christmas! One of the biggest benefits of being an Elite coach is the opportunity to attend our EXCLUSIVE Leadership Event, most recently held in Coronado California.
Not only did we have access to 3 LIVE booty-whooping workouts with the Core De Force co-creators, Joel Freeman and Jericho McMatthews, but we also got the opportunity to pick up a SIGNED copy of Core De Force before ALLLL the rest of the network has the option to purchase it!
You may recognize them if you’re familiar with the Les Mills hit programs – Body Pump and Combat but this is a BRAND NEW MMA-inspired format and its launching October 31st!
If you want to read more about what the program details you can find all the answers to the FAQs HERE: Core De Force Launch PARTY
As soon as I got home my hubby and I dived in and got started!
The nutrition plan is SIMILAR to that of other Beachbody Portion Fix systems but don’t think its the same old same old – the containers are there, but you don’t have to use them…and there’s some twists and turns as you progress through the 30 days!!!
Keep reading…
Here’s a glimpse into the MMA speed workout from Day 1:
And don’t worry if you’re thinking the combo moves look a little tricky…we all look like baby giraffes learning to walk at first but you will quickly find your rhythm!!
But its not all kicks and punches either! You will be building your strength (no equipment necessary!!) with workouts like this one we did on Day 2:
The workouts are great – amazing in fact. Day 2 was quite possibly one of the most CHALLENGING workouts I’ve ever completed…but like all fitness “programs” the results are driven not just by how hard you hit the sweat session but what you fuel your body with.
The nutrition guide breaks it down to 4 plan options: A, B, C or D.
Step 1 is to Figure out your Caloric needs:
Once you know your plan for calories you can check out how many servings of each container you get to eat per day.
Like I mentioned previously – the brackets can be correlated to the Portion Fix color coordinated containers – OR – you can use the measurements provided in the guide!
My calculations land me in Plan A – which equates to:
Dinner: Salmon burger with asparagus, cooked with olive oil (1 red, 1 green 1 spoon)
Here’s a full week PLAN A Meal Plan as an example:
*NOTE: The plan does change slightly as you progress through your 30 days. As the workouts increase in intensity you will be adding in more foods in weeks 2 and 3 and going back to the orignal plan in week 4. Don’t worry – the step by step is ALL outlined in the nutrition guide! This is just part of helping YOU optimize YOUR RESULTS!
I am personally following a MODIFIED Whole 30 Meal plan along with my 30 Day journey with Core De Force. Here’s how I have updated my meals and scheduled throughout my day.
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So you have your challenge pack with your workout program and Shakeology and the meals are ON POINT…but you have to also remember WATER. This is something I stress to my clients DAILY throughout our online accountability group!
If you’re not used to eating small(er) meals spaced out – OR – if you’re used to grazing all day long you may not be getting adequate water in.
You should aim to drink at least half your body weight in ounces. This is key – especially when starting something new!!!
As you can see from reading thus far…There’s no guess work here people!
The program includes it all! The full package outlining how much to eat of what foods – when to do what workouts and superfoods to fuel your body…and mind!
The last thing, and perhaps most importantly thing to decide is to COMMIT.
To make that decision that you’re going to push hard and do it.
But trust me…you’re not alone!
We are in this together and you will not just have me as your personal 1:1 coach/mentor but you have the opportunity to participate in my LAUNCH party and join forces with other people who are just where you are and working to become a better version of themselves!!!
This is your open INVITATION!
Complete the form below to join the launch party!
***Note you cannot already be a coach or customer on another team.
This group is exclusively for my new and existing customers/coaches — Thank you!!!
My mom has always made the BEST salmon cakes and its been one of those things I’ve left up to her. You know the thing you don’t want to mess with but you quickly suggest when going for a visit.
Preparation & Snacks were KEY!
We also lucked out to have a Whole Foods nearby allowing for plenty restocking options!!
One of the biggest benefits of being an Elite coach is the opportunity to attend our EXCLUSIVE Leadership Event, most recently held in Coronado California. 
Maegan Blinka 