Category: Whole 30

Mission Maintain: Holiday Survival

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Did you know the average american GAINS 7-10 pounds between Halloween and New Years?!
Its true!!!
Afterall, its EASY to take the chunk of time, chalk all the mishaps up to holiday craziness and commit to “a new plan in January” – but you don’t have to call it quits yet!
Forget the NEW year resolution – its time for a YEAR END resolution!
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There’s still 6 weeks left in 2016 and I am pulling together the troops for one final round – TOGETHER – to help us SURVIVE the holidays.
Mission MAINTAIN isn’t about total deprivation.
Or total indulgence.
Its about BALANCE.
Its about helping ensure you’re not part of that “majority” that gains and feels gross about themselves come 12/31.
Its about finding the foods you enjoy most and truly ENJOYING them but passing on the rest.
And its about carving out those 30-45 minutes a day to better yourself so you can give more to others.
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So many people live uncomfortably those last months of the year with an attitude that they’ll just “start fresh in the new year” – but WHY WAIT?
IMAGINE how AMAZING you’ll feel if you make a commitment TODAY to end 2016 STRONGER than you started and start 2017 off with a fresh clean slate and positive mindset!
IMAGINE the confidence you’ll have – the increase in energy – and comfort knowing you’re doing something today your future self will thank you for.
If you IMAGINE this is something you want to attain – THEN JOIN ME!!!!
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I will be rocking ROUND 2 of CORE DE FORCE but your fitness program is simply that – YOUR choice!
  • I will help you find the fitness program that works best for YOU
  • Each participant will commit to 30 days of Shakeology. Not because I think you need this. But because I KNOW you need this! My participants see greater results, feel better and are properly fueling their bodies when this one mindless meal replaces one prior meal they were eating! It tastes AMAZING and with the busy holiday time – you’ll come back around to thank me!!!
  • You will be REQUIRED to check in to our private group each day. Trust me – this is where the ACCOUNTABILITY shines!!!

NOTE: This group is limited to my customers. You can Create your Account HERE

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WHAT YOU CAN EXPECT from ME as your Coach:

  • Meal planning tips and examples to help guide you through the holidays
  • Daily motivation, accountability and tips to help you stay motivated and remember WHY you started in the first place
  • Cleaned up Holiday treats
  • Tips from yours truly on how to stay balanced while TRAVELING during this season
  • How to handle the holiday parties and practice MODERATION (yes, you can eat the cookie and drink the wine!)
  • Online access to our closed accountability group
This will be my FINAL ACCOUNTABILITY GROUP of 2016!!! 
You know my motto: There’s POWER in NUMBERS!

Core de Force: Week 3 in Review – travel addition

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21 days down…9 to go!

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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!!!

2016-11-10-09-49-21Preparation & 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.

2016-11-11-13-10-45We 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.

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Some room to kick and punch and drop to the floor and you’re good to go!

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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:

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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.

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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. 

Cauliflower Mash

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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:

  1. 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.
  2. Drain the cauliflower and transfer to food processor or blender.
  3. 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.
  4. 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!!!

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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!!!

THERE’S POWER IN NUMBERS

Homemade Applesauce

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True story: This tasted EXACTLY like the inside of an apple pie. 

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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

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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!!!

THERE’S POWER IN NUMBERS

Cauliflower Fried Rice

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If there’s one thing this Whole 30 jazz is helping me do – its step outside of my normal cooking habits!

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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:

  1. 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!
  2. 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.
  3. Add the riced cauliflower, salt and pepper to the pot and combine with additional vegetables.
  4. Add chicken broth and cover with lid, simmering 12-15 minutes.
  5. Remove pan from heat and serve as you wish!

We enjoyed this as a side with Chicken & Apple sausage.

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And also with the Perfect seasoned Chicken topped with Homemade Tomato Sauce and incorporated into our Week 2 Core De Force Meal Plan.

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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!!!

THERE’S POWER IN NUMBERS

 

Perfectly seasoned Whole 30 Chicken and Burgers

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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

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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

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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! 

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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!!!

THERE’S POWER IN NUMBERS

 

Homemade Tomato Sauce

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Whole 30 Tomato Sauce.PNGI grew up Italian, with lots of Italian meals and never have I ever even considered making my own sauce.

I mean there’s SO MANY companies out there that make ROCKING sauces. Problem is – MOST of them have sugar in them!

And while I was a little intimidated to start I realized…this sauce thing isn’t so hard after all!

And as I complete Day 10 of the Whole 30 I have made this a second time so trust me when I say – this is a keeper ladies and gents!!!

WHAT YOU NEED:

  • 1 tablespoon cooking fat (I used coconut oil)
  • 1 onion, finely chopped
  • 2 celery stalks, finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 cloves of garlic, minced
  • 1 can (28 ounce) crushed tomatoes
  • 1 teaspoon fresh thyme
  • 1 teaspoon fresh oregano
  • 1 bay leaf
  • 1 teaspoon salt
  • 1 teaspoon black pepper

WHAT YOU NEED TO DO:

  1. Heat the cooking fat in a large pot over medium heat.
  2. When fat  is hot, add the onion, celery and carrot and cook, stirring, until the onion becomes translucent, 2 – 3 minutes.
  3. Add the garlic and stir until aromatic, about 1 minute
  4. Add the tomatoes, bay leaf, thyme, oregano, salt and pepper
  5. REDUCE the heat to a simmer, cover, and cook over low heat, stirring every 20 minutes, until the sauce is thick an dsmooth, about an hour.
  6. Discard the bay leaf..
  7. STORE in fridge 5-7 days (if it lasts that long!)

NOTE: I doubled this batch the two times I’ve made it. We’ve used it over ground beef/turkey, over chicken, zoodles, etc. I love the chunky aspect of it – but – for my kids we blended it in the blender so it was super smooth! 

I am currently on Day 10 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!!!

THERE’S POWER IN NUMBERS