Clean Eating Grain Free Trail Mix

I am a snacker and I LOVE, I mean LOVE trail mix, espically the ones with the m & m's, chocolate chips, and peanut butter chips, along with all the other stuff! So instead of buying that stuff and a lot of times it has gluten in it, I created my own trail mix. This mix still allows me to get my salty and sweet fix but is not processed and ALOT better for you. Plus if I am really craving chocolate, I will through some into this trail mix. However, the coconut flakes and raisins and craisins really make it sweet.

Clean Eating Grain Free Trail Mix (Makes 10 servings)

Ingredients:

1 cup sliced almonds

1 cup raw pumpkin seeds

1 cup unsweetened coconut flakes

1/2 cup raw walnut pieces

1/2 cup sunflower seeds

1/2 cup golden raisins

1/2 cup dried cranberries

Directions:

Mix all ingredients together and store in an air-tight container for up to 6 weeks.

Nutritional Content: (Data is for 1/2 cup) Calories: 221

If you are doing the fix then this would equal a yellow put it would be only a orange container for a serving. Still count as a yellow just use a organ container.

Why Coaching?

Hello Everyone!!! Why I am a Beachbody coach? Why did I decide to do the whole coaching thing? Is it to make a fast buck? Is it just a part time job to make some extra spending money? Is it to be part of something bigger? Why? Why coaching?

I become a coach  in July of 2013. I just got back from visiting my fiancés family in San Diego, and I just felt blah. I worked out and lifted every day but I hated the way I felt. I needed Cardio back in  my life but I hated gyms and machines, didn't have time for classes, and no longer wanted to run and pound the pavement. So I saw my coach post about T25. T25 is literally 25 minutes of pure cardio. I believed that I could do that. That I could do 25 minutes after school and still lift in the morning. So I bought it. Not really knowing what I was doing and if it was going to work. Well, I feel in love with it and thought everyone should do it! Seriously who didn't have 25 minutes a day to workout. I also switched from drinking Isagneix to drinking Shakeology every day! I loved it!!! Shakeology made me feel good, gave me energy, made me feel positive, helped with my weight loss journey, and regulated me!

So I went to my coach and said I want to do what you are doing. I want to help others see how amazing these products are. So I jumped in to the whole coaching thing, not knowing again what I was getting myself into.

AND GUESS WHAT!!!!

Coaching has been the best thing that has happened to me! Yes I love to workout and eat clean, and I honestly started to help get me in shape for my wedding. But I have always loved helping others and I want to help as many people as  I can. I always say, if I didn't get paid to do this, I would still do it!But my Why goes deeper. There is a lot of disease in my family genes. Both my dads parents died before he was 19 years old. His dad died of a massive heart attack and his mom died of cancer. My mom's parents both passed before I was 19 years old. Yes I got to spend time with them and enjoy them but some of my cousins didn't. And my grandfather was a riot and I know my husband would have loved him.

So as a coach, my goal is to help everyone!! Help everyone live a LONG and HEALTHY life. No I do not believe in weighing 100 pounds and being toothpick thin! I believe in being healthy, fit, and strong. Everyone has a different goal, but everyone NEEDS to workout and eat healthy daily, especially if they want to be around a long time.

I want my parents to be around for my kids, I want my husbands parents to be around for our kids. I want our kids to know their grandparents!!! So yes maybe I am coaching for selfish reasons, but I want YOU to be around for YOUR kids or grandkids some day! I want YOU to be healthy, happy, fit, and strong so that you can play with them and not be weak or sick.

Food is the most important thing when it comes to nourishing our body, BUT if we eat the wrong things they can do more damage then good. That is why I drink shakeology daily and that is why I try to be a good role model to my husband and our parents. Shakeology isn't just an overpriced shake! Its worth every penny because you are getting 8 bowls of salad in 1 shake, you are getting 70+ superfoods in every shake! You are getting the healthiest meal of the day when you have 1 shake a day!

Don't be afraid of getting healthy, changing your lifestyle or stepping outside of your comfort zone. EVERYONE needs to do it, whether you weigh 120 or 320 you need to take control of your body, feed it the correct nutrients, and keep it moving so that when you are ready to have kids or your kids have kids, you can enjoy them and run around with them.

Transformation Tuesday - Kristin B

Here is Kristin B. She went from a size 10-12 weighing a 147 pounds to a size 4 weighing 120 pounds!!! How?!?! By using the 21 day fix and Shakeology. The 21 day fix is Game Changer. This program is all about portion control. There is no counting calories. You pick what you want and as long as it fits in the containers you get with the program then you can have it. The program does tell you how many of each serving you get based upon weight. It also comes with you first month of Shakeology and 10 different 30 minute workouts. The whole thing lasts 21 days and I have had clients lose anywhere from 5 to 15 lbs in 21 days.

The greatest thing about this program is that you don't have to stop after 21 days. I have clients that go on to do multiple rounds like Kristin, until they read their goal weight. Plus this nutrition plan can be used with nay workout after the 21 days.

I chose this transformation because I truly believe in this program. The 21 day fix has not only changed my life, but it has changed my husbands life! Right now my husband is going through rehab for his torn quad tendon. Most people when they have a serious injury like that end up gaining 20+ pounds because they are no longer mobile and able to workout. Not my hubby!!! He has gained 0 pounds, yes he has lost muscle but he gained nothing!!!! Why? Because he drank shakeology daily and followed the 21 day fix program!!

Whether you are a man or a woman this program works!!! And the best thing about this program, is that it is on sale for the month of January!!! So if you are ready to make that lifestyle change and change your eating habits, message me. Email me at jgerity83@gmail.com and I would love to help you get on track and reach YOUR goals!!

Week 2 of Insanity Max 30

Insanity Max 30 Week 2!! All I can say is I am LOVING this program!! Its hard but its because you push yourself to the max, if you didn't then it wouldn't be hard AND you wouldn't get the best results.

Last week OMG, by Wednesday I was dead! I was sore, tired, and couldn't walk up the stairs. It was an amazing feeling. Why? Because I never felt that way with Insanity, Asylum, or Asylum 2. I was never sore.

So what's the Different between Insanity and Max 30? There are a bunch. 1. Insanity is 45-60 minutes long, it has a warm up, a stretch, the workouts, and then a cool down. Max 30 is exactly 30 minutes long, each workout.  It has a warm up, no stretch, the workout and the cool down is after the 30 minutes, so you technically can choose to do it or not. Insanity had you follow a calorie based meal plan and Max 30 is having you follow the 21 Day Fix Meal plan. Insanity had a lot of water breaks and Shaun T took a lot of time show and talk about the move. Max 30 less water breaks and no explaining of the move, you just keep going, move after move and figure out the form. Insanity has a recovery week between month 1 and month 2. Max 30 has no recovery week, you go straight into month 2. Insanity has no modifier and no Max Out. Max 30 has a modifier and Shaun T WANTS you to max out.

To me, how I describe Max 30 is, that it is a lot like T25 the way it is structured but it is T25 on SPEED.

I love this program. Yes I am only on week 2 and it is kicking my butt, BUT it is a program that any one can do because it has the modifier. Will you still max out? Yes you will, as long as you push yourself as hard as you can. I can't wait to see my results after a month and after the entire program!!!

Health and Fitness Tip #8 - Police Your Portions

Police your portions

Does your steak take up more than half your plate? Think about cutting your serving of beef in half. That's because it's best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, so that it's harder to overdo it on the more caloric dishes (like cheesy potatoes or barbecue sauce–slathered ribs!).

 

Policing your portions can be tough if you don't have the right tools. That is where the 21 Day fix comes in handy! I am not trying to be saleys but the 21 Day Fix is all about portion control and balancing your nutrition. You can't eat 5 servings of fruit all day, a huge steak, and a helping a veggies and say you ate well. You need to balance your nutrition out with fruits, veggies, starches, protein, and healthy fats. And with the 21 Day fix, it teaches you how to do all that, while still enjoying what you love to eat. And the best part is, its simple, easy and there is no guess work!

 

 

NEw RECIPE!!!!! Almond Crusted

Chicken can be VERY boring to eat. So I try to spice it up with something new. This time I made a Maple Almond Chicken! AND it was HUSBAND approved. My husband loves food, but he can be picky about some things I make and especially when I try something new, BUT he loved it and when I told him that it was something I could do with Salmon, he got even more excited, he loves fish. So the next time I make this I will be making it with fish, instead of chicken.

It is easy to make, doesn't take long to prepare, and is easy clean up. Those 3 must haves in my book when I am in the chicken cooking!!!

 

 

Easy Maple Almond Chicken

 

 

4 Thin Sliced Chicken Breast
garlic powder
1/4 cup pure maple syrup
juice of 1/2 lemon (plus more to garnish)
1/2 cup almond meal

Preheat oven to 350.

Season Chicken on both sides with garlic powder.

Combine maple syrup and lemon juice in a shallow bowl. Put almond meal in a separate shallow bowl.

Dip Chicken in maple mixture, then dredge in almond meal. Place on a greased or foil or Silpat-lined baking sheet and bake for 20 minutes at 350.

If you want a crisper coating, finish off under the broiler until the almond coating just starts to brown.

 

This can also be done with Salmon

Good-by 2014, Hello 2015

For the past week I have been reflecting on 2014 and planning for 2015. A lot happened in 2014 and most of it was unexpected and not fun. Yes I got married in 2014 and we had our Reception / Party but so much other stuff has happened, and not good stuff, that both My husband and I are glad its a NEW YEAR!!

2014 started off with my husband loosing his job, then with his Grandmother dying in June, then we had our wedding in San Diego, where my older sister tried to ruin it, with her negative, rude attitude, smart as comments, and more. Then we had our Party back in State College, PA where my older sister again got WASTED, was rude to our guest, shoved people out of the way, and then cussed out my husbands friend, who ever so graciously gave us the place for FREE!!! After all that we thought we were in the clear, HOWEVER, then September 13, happened. 2 months after our wedding, my husband ruptured his quad tendon completely and had to have surgery on it within the week. Oh and we are living with my parents.

Yes 2014 was year full of changes, both good and bad. And I will never forget our wedding and the party and the good memories made there. BUT, I am not sad to see 2014 leave.

Yes a lot of good things happened like, I quit my job, I went full time with Beachbody, I become a diamond coach and 2 1.2 months later I became a one start diamond coach, I went to summit and was in the top 850 coaches out of 230,000++ in the business.

However, like I Said I am ready for 2015! Why? Because I have big goals and plans for this year. I want to make 6 figures by the end of the year, I want to help 500+ people change their lives for the better with health and fitness, I want to help 6 of my coaches rank to diamond and continue on their way to becoming financially free. There is so much that is going to happen in 2015 and it is all going to be EPIC!!!

Something's I am going to work on this year are no stressing, stop comparing myself to others, and the biggest thing is I REFUSE to allow my older sister to ruin MY year!!

Here is a picture of my goal board, I am showing you this to hold me accountable but to also show you that its okay to DREAM and its okay to dream BIG!!!

3 Day Refresh Transformation Tuesday

 

July before my Wedding

Halloween, in-between Insanity and Asylum

 

 

It's back!! The 3 day refresh is back on sale this month. I am not someone that pushes cleanses because most of the are unhealthy and make you gain the weight back you lost times 2! But with this Clinically Proven 3 Day Refresh, I am shouting from the roof tops with it.

 

The 3 Day refresh is perfect!! 1. Its only 3 days and 2. You still get to eat REAL food with it! I love doing this program because I see results AND I continue to see results even when I add more food back in after the 3 days, plus I don't gain any back!!!

 

The 3 day refresh is perfect for anyone that is looking to kick start their weight loss journey, kick start their eating habits, needs a cleanse from traveling, holiday binging, or to do every few months to rid the toxins from your body.

Every time I have don't the refresh I have seen amazing results!! The first time I did it I was traveling, stressed, planning a wedding, at Summit and not eating the right food or enough food. So I had gained the bloat and yucky feeling. I needed to get rid of that feeling so I could feel and look amazing in my wedding dress. I lost 7.5 POUNDS on the refresh!!! I couldn't believe my eyes when I jumped on the scale the last day to see the results. I was ecstatic!!!

 

The second time I did the refresh I lost 3.4 POUNDS!!! Not as much, but I wasn't eating or traveling like I was before the wedding.. Plus I had just finished Insanity so I had more muscle than fat on my body! 

 

The refresh is easy to do, you aren't running to the bathroom all day to go poop, PEE yes, but not poop, you get to eat real food, you can do moderate exercises on it, AND you gain confidence, energy, and so much more in just 3 days!!

 

This product / program is one that I highly recommend people to do! Especially after the holiday season!!

 

Interested in doing this program? Email me at jgerity83@gmail.com and I will be more than glad to set you up with it and get you started on your health and fitness journey of 2015!!  

Day 1 of Insanity Max 30

Good Morning!! Its the first Monday of the new year and I am starting it out with a new program and going back to my 21 day fix eating plan! I can't wait to post about my progress and changes in my body with this new program.

And all I have to say about day 1 is......OMG!!! I don't know what else to say about insanity Max 30! Today was day 1 cardio challenge! My goal was to make it 15 minutes or max out after Shaun T. Yes I am competitive and it's what pushes me harder with my workouts! Well I made it to half that goal! I didn't max out till minute 16.52!! And Shaun T maxed out at 17 so I wasn't far behind him! It was the should tap in and out abs that got me!

This program is seriously unbelievable!! It worked my abs like no other and in 30 minutes I burned over 350 calories! I think I am in love haha!

Health and Fitness Tip #7 - When to weigh yourself

When to weigh

Before you start your following your fitness and clean eating plan, weight yourself and take your measurements. Once you have been doing your fitness regimen for a week you are ready to weight yourself. You want to start tracking your progress (and make sure pesky pounds don't find their way back on). It's best to step on the scale in the morning before eating or drinking—and prior to plunging into your daily activities. For the most reliable number, be sure to check your poundage at a consistent time, whether daily or weekly. Also DO NOT weigh yourself daily!!! Weigh yourself every 1-2 weeks and measure yourself too.

Happy New Year

Happy New Year!! 

It is officially 2015!!! The year is yours!!! What will you do with it? 

Today is the first blank page of your 365 page book!! What will your write? What will it day by next year this time? Will it be blank? Will it have been started but never finished? 

Its a brand new year!!! Are you excited? Are you ready to make big things happen? 

2015 is the start of a new book, new chapter! Make it YOUR year!! Make this the year you followed through with your New Years resolutions. Make this the year of no excuses! Make this the year that you don't look back and say I wish, but you say DAMN am I glad I did that!! Make this the year you decide to get healthy and fit. 

New Years can be scary, but don't let this year scare you! You Scare this year!! Make big plans and conquer them!! You can do it!! Believe in yourself! I believe in you!!! 

Get out there today and start writing your book! Start making this year your year!!! What will you do with?

 

 

How to Survive New Years Eve

Here are some tips on how to survive the New Years Eve festivities.

Help Wanted

The new year is coming and its the busiest time of year my business! I am looking for 5 people that want to either get healthy, fit, help others, or pay off their holiday spending spree.  

I want to help 5 brand new coaches that are not currently coaches and that are ready and willing to commit 1 hour a day and a month to my coach camp that has you follow my very simple plan!  I will teach you how to focus on the right activities, how to share vs sell, how to be genuine and real with others AND how to earn money within your first month.  

 

You must be willing to invite people to health and fitness accountability groups which we will run together.  I will watch me run the group while you interact, help and support your customers.  I will teach you what to say, how to say it, how to feel like you are sharing an opportunity to help others vs just selling a product.

You will be a part of an exclusive closed online Coaching group where each day I will post information, scripts on how to invite / respond, videos /resources and documents to make coaching easier for you.  I will teach you how to manage your time and teach you about how to use a power hour to build your business so that you are not spending hours on end building it .  

Fill out this form and we will schedule a time to talk this week--->
https://jgerity83.wufoo.com/forms/team-fearless-dreamers-coach-application/

 

 

 

Gluten Free, Grain Free Cinnamon Rolls

 

On Christmas morning, I started a new tradition for my husband and I, since this was are first Christmas as a married couple. I made gluten free, grain free cinnamon rolls. They were amazing! They were a little dry but once I put the icing on it, they turned out, delicious! And the best part about it, is that they were easy and quick to make! I was nervous making them because I had never made them before, but they turned out phenomenal.

I plan on making them again New Years Day for my Aunt who, like me, has celiacs.


Paleo Cinnamon Rolls

For the Dough

2 ½ cups blanched almond flour
¼ cup coconut flour
 ¼ teaspoon baking soda
¼ cup coconut oil
 2 Tablespoons raw honey
 2 eggs at room temp
 1 Tablespoon vanilla
¼ cup coconut sugar
 1 Tablespoon of Cinnamon

For the Filling

 ½ cup coconut sugar
 2 Tablespoons ground cinnamon
 2 Tablespoons coconut oil

For the Icing / Topping / Glaze


3/4 cup coconut butter

1/4 cup pure maple syrup (or more to taste)

1/4-1/2 cup almond milk


Instructions:
1.    Preheat the oven to 350 degrees F. Lightly grease a pan with coconut oil.
2.    Combine the dry dough ingredients in a medium bowl and mix to remove any lumps. Combine the wet dough ingredients in another medium bowl and mix well. Combine the wet and dry ingredients together and mix well.
3.    Cut two rectangular pieces of parchment paper and place the dough in between them. Use a rolling pin to flatten the dough evenly into a large rectangle. Remove the top piece of parchment paper.
4.    In a small bowl combine the filing ingredients. Sprinkle the filling mixture over the flattened dough, then carefully roll it up. Use a serrated knife to cut the roll into 9 pieces. Carefully place the pieces on your prepared pan.
5.    Bake for 20 minutes.
6.    In a small saucepan, heat all ingredients over medium-low heat, stir until well combined.  Consistency should be thin enough to drizzle over the cinnamon rolls. Enjoy!


Here’s a secret that most people don’t know… You CAN eat healthy without giving up your favorite foods.  This cinnamon roll recipe is a perfect example! Plus eating healthy is FUN and you get to be creative!!!

Health and Fitness Tip #6 - Pick Your Perfect Tunes

Pick your perfect tunes

Working out with music is a great way to get in a groove and push yourself harder. However, just make sure it's not blasting too loudly. To pick the ultimate iPod playlist, think about what gets you going.  Don't feel like you have to download Lady Gaga because her tunes are supposed to pump you up—go with any music that you find uplifting and that will get you moving and grooving.

Newly Wed Tip #14 - Don't Take Your Spouse for Granted

Newly Wed Tip #14 - Don’t take your spouse for granted.

Its the holiday season and Christmas is 2 days away. This time of year turns out to be more stressful and a burden sometimes then it is meant to be. The holiday season is to be spent with loved ones and family. This time of year is o be a joyous and merry. Don't take this time of year for granted especially with the ones you want to spend it with. I always remind myself of the families that have lost someone round this time of year, or the people that have no one.

Yes married life can stink sometimes and you will have your ups and downs. WE DO!! This time of year has been stressful for us. We usually travel this time of year but with his leg and therapy we have to stay put. So the past few days have been stressful and full of arguments.


However I continue to tell myself that I love him and I continue to tell him that I love him, even when days I am so mad I don't want him to know I still do, I do!  Why? Because you never know when its the last time. I know this sounds dreary but I don't want to wake up one day and regret that I didn't say I love you to him. Life is too short!

So say it regularly. Tell your spouse when they’ve done a good job or something you appreciate." Let them know you noticed. Especially with guys, they need that acknowledgement, they need that praise, especially if we ant them to keep doing it, ladies. ;)

Also do little daily gestures, such as; rubbing your spouse’s shoulders, doing things to help out around the house [or] fixing your spouse's favorite meal. These little gestures help to boost relationship and your moods. And lets your other half know you TRUELY care!!

Also remember marriage isn't perfect and it doesn't just click. You must work at a marriage to have that happy and healthy relationship. Its not easy, but in the end, its worth it!

Alice Springs Chicken with French Fries Recipe

I don't know about you, but I LOVE Outback Steak House's Alice Spring Chicken! It is delicious! However, it is over 1000 calories and being celiac it has been cross contaminated in the past for me and made me sick. So how do I solve that problem? I created my own!

This weekend I decided to create my own Alice Springs Chicken and let me tell you....it tastes just like Outback's if not better! I will definitely be making this meal once a month. Why not more? Because of the bacon.

I made the Alice springs chicken from outback with homemade fries and green beans! If you follow the 21 day fix, it is all fixed approve! It was 1 red, 1 yellow, 1 blue, and 2 green! I love the Alice Springs Chicken from Outback but this one was even better, less greasy and it didn't make me sick! This is a must make and try in my book!

Recipe

Alice Spring Chicken

Marinate 3-4 Thinly Sliced Chicken Breast in Lemon Juice (from real lemons not the concentrated stuff) and Lemon Pepper - allow to marinate for an hour or more.

Grill the Chicken on the grill or George Foreman. While grilling the chicken, fry up 3-4 slices of Turkey Bacon - all natural, no preservatives or antibiotics in it.

Once the chicken is grilled and the bacon is fried, place the chicken in a cake pan, sprinkle a little shredded Cheddar cheese, add 1 slice of bacon, and more cheese on top. Place in Oven on 450 for 5-10 minutes

Fries

Cut up 2-4 white or red potatoes - I use red and I use a French fry cutter.
Put the fries in a cake pan sprayed with coconut oil.
Spray the fries with more coconut oil and top them with Pink Himalayan Salt.
Place in oven on BROIL for 20 minutes or until golden brown and Crispy.

Steam the green beans or choice of veggie.

 

This meal was seriously unbelievable!! If you like the Alice Springs Chicken at Outback then you will love this even more.

Health and Fitness Tip #5 - Buy comfy sneaks

Buy comfy sneaks

You shouldn't buy shoes that hurt, bottom line! Your shoes should feel comfortable from the first step. So shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that. They should be comfy from the get-go. Don't buy a shoe based on their color or coolness. Buy a shoe that is comfortable and is going to keep you safe with the workouts you are doing. If you buy the wrong shoe or buy a shoe because of color and not comfort than you could end up seriously injuring yourself.

 

My recommendation is find a training shoe that you like, that feels good on and stick to it. I wear Asics to lift, do cardio, and do High Intensity / High impact workouts. They are comfy and they are snug at the heel to protect me when I do my squats. They don't always come in pretty colors, but they always do the job!

Holiday Reciep - Grain Free Magic Cookie Bars

Grain-Free Magic Cookie Bars

Prep Time: 10 minutes

Cook Time: 25 minutes

35 minutes

12-15 bars

Ingredients

1 1/2 cups almond meal

1/2 cup nut butter or coconut oil

8 to 14 oz. of sweetened almond or coconut milk 

1 1/3 cup coconut flakes, finely shredded, no sugar added

1 cup chopped pecans  (optional)

1 2/3 cups chocolate chips

Instructions

1. Pre-heat oven to 350 degrees.
2. In a food processor or with a fork, combine almond meal with nut butter or oil.
3. Press the almond meal mixture in a well greased 9 x 13 " Pyrex dish.
4. Pour the sweetened almond or coconut milk over the top of the almond mixture.
5. Spread the coconut and chocolate chips evenly over the sweetened condensed milk.
6. Press down evenly with a fork.
7. **Alternatively, you can add half of the sweetened  milk, then the coconut and chocolate chips, with the second half of the sweetened milk on the top of those.
8. Either way works nicely.
9. Bake at 350 degrees for about 25 minutes, or until bubbly and brown.
10. Cool well.
11. You may even refrigerate overnight.
12. Slice, serve and enjoy!

Notes

**For me, layering the homemade sweetened condensed coconut milk, a layer on the crust, and a layer over the top of the chocolate, nuts and coconut flakes, worked perfectly.

Join Me in making 2015 YOUR year!!

2015 is right around the corner? Do you make New Years Resolutions? Do you stick to them?

Well this year I want to help YOU!!! I want to help you make 2015 YOUR year. I know what it is like to set a New Years Resolution and not follow through with it. I know what it feels like to be disappointed and frustrated in yourself because you planned to make this year your year and then didn't stick with it.

Let me help you make this year a year to remember. The year you didn't quit. The year you didn't give up. The year that you finally committed to you and stuck with it!

I will help you find the perfect program that will work for you and your schedule. I will work one-on-one with you to help guide you on how to make life, work, family, and a new you come together and work in harmony! Don't let this year be another year you regret! Let's work together and make 2015 YOUR year!!!

Ready to commit and stop making excuses? Ready to make 2015 your year? Email me at jgerity83@gmail.com and we will get you on your way to a better version of you this 2015!!

NEW RECIPE!!! - Grilled Lemon Chicken with Tomato and Feta Cheese

So I made this the other night and let me just OMG!!!! It is a delicious!! This is a new stable in my house. My husband loves chicken and ways to spice it up so he LOVED this! The tomato and Feta make it 10 times better too. With it we had a sweet potato and green beans. Oh and if you follow the 21 day fix, this is fixed approve. The chicken comes out to 1 red, 1 blue, and 1/2 green.

Grilled Lemon Chicken with Tomato and Feta Cheese                

Serves 1                                                                                                                                                    

For the Marinade:                                                                                                                                     
1 tablespoon lemon juice                                                                                                                          
1/2teaspoon garlic powder                                                                                                                                                                                                                                                                                                                                                                                                                                                      1 boneless, skinless chicken breasts        
                                                                                                 

For the Salad:
1/2 cups cherry tomatoes, each cut in half
1/4 cup crumbled feta cheese
1/2 teaspoon chopped oregano leaves
1 tablespoon lemon juice

Whisk 1 tablespoon lemon juice, garlic powder in a small measuring cup. Please chicken breasts in a single layer in a large baking dish. Pour marinade over the chicken and let the meat marinate for 10 minutes at room temperature.

Preheat the grill to medium. Grill chicken for 4-5 minutes per side until cooked through.

Toss tomatoes, feta, oregano, lemon juice in a medium bowl. Serve salad on top of chicken.

Newly Wed Tip #13 - 18 Months

Newly Wed Tip #13 - 18 Months

You are probably wondering what I am talking about when I say 18 months.

I don't know about you, but since we have been married, we are constantly being asked when are we having kids, when are we expanding our family, are we planning on kids any time soon. I hate those questions, because there is (was) no correct answer. You can't say no I don't want them because people glare at you and start to argue with you, you can't say we don't know because then they start telling you when you should. So I came up with 18 months.

I have learned the past 5 months of our marriage that people want a direct answer to that question, not that it ever happens when you say but they smile and stop talking when you give a direct answer. So....that is where 18 months comes in. When people ask about us having kids, Rich and I have started saying in 18 months. That gives people the answer they want to hear, it makes them happy and it makes us happy because they stop asking.

Do we want kids? YES, we just don't want them now, because we aren't financially ready and we want to spend time together. I always said that I want to be married a good 3-5 years before we start trying. Yes that is  along time and no we aren't young any more but I want a stable marriage and life with my hubby before we talk kids. Yes, there are days I get the itch to want to start trying, especially when I hear friends are pregnant and I see babies. BUT... I want to give my kids everything and right now I can't do that.

So if are newly married, or engaged or are someone that just keeps getting that question about babies start using 18 months. It works like a charm!!

Health and Fitness Tip #4 Relieve those achy muscles.

Relieve those achy muscles

After a grueling workout, there's a good chance you're going to be feeling it (we're talking sore thighs, tight calves). Relieve post-fitness aches by submerging your lower body in a warm bath (85 to 95 degrees Fahrenheit; with Epsom salts for 15 to 20 minutes. Also Results and Recovery helps you aid in muscle recovery faster.  And advice I love: Any one that works out, runs, or has any kind of stress should consider getting one to two massages per month to help aid in recovery. Now that's speaking my language! Also remember to drink LOTS of water through out the day to help your body flush your muscle soreness.

Holiday Recipe - Fat Burning Chocolate Pudding

Healthy Fat-Burning Chocolate Pudding:

(This recipe will make about 2-4 servings and is a great healthy dessert or late night snack)

• 1/2 of a ripe avocado (soft to touch)
• approx 3 tablespoons of almond butter or cashew butter (preferably raw if possible)
• approx 1/4 cup of unsweetened almond milk or coconut milk (preferably organic)
• 2 heaping tablespoons of organic cocoa powder
• 1/2 teaspoon of vanilla
• 1 scoop of chocolate Shakeology (regular or vegan)

Put the avocado and almond butter into a bowl and mash together with a fork until smooth.  Then add all of the other ingredients into the bowl and mix together vigorously until all is mixed and smooth.  If you're good with a food processor, you can use that too.

If everything went right, the consistency will be similar to pudding... except normal pudding makes you FAT with loads of sugar!  This healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy fats, and fiber.

If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture until the consistency seems right.

If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, or walnuts at the end.  And it tastes great to top this dish with some sliced fresh strawberries! 

Newly Wed Tip #12 - You can't win them all

Newly Wed Tip #12 - You can't win them all

 

 

I have already told you marriage isn't perfect. You will have fights and lots of them. And if you are fighting it means you still have passion for each other! Its when your marriage goes silent and you give up the fights because it just isn't worth it, that is when the passion has burned out and you need to reflect on yourself and your marriage.

When it comes to fights and battling we have a second nature to ALWAYS be right and always be the WINNER. However, that is not what marriage is about. Its not 50-50, its not 75-25, its 100-100. Marriage is about give and take. And there will be times, no matter if you are right or not, that you will have to accept that your spouse is also right or that you both just can't agree on something. Its not giving up on the marriage, its allowing the marriage to move on and grow stronger. There will be times that you will need to accept defeat, accept that you can't persuade them, accept that your wrong. Make those times count, learn from them, grow from them, but whatever you do.......DO NOT hold a grudge with each other.

You are both human, you both make mistakes, and you both will have different opinions, remember if you were the same all the time your marriage would be boring.

So take those fights, learn from them, grow together, respect each other, and love each other a little more each time. Marriage is worth all the ups, downs, fights, and battles. Especially when you found the right person to do all that with.

Transformation Tuesday - Karie D.

Shout out to my Success Partner Karie

Look at these results!!!

This is Karie just 5 weeks into Focus T25.

 

This lady started her fitness journey just before Thanksgiving 2013 with Focus T25. She started her fitness journey during the MOST busiest time of year!!! She invested a small mount of time into her health in 2013! She gave 25 minutes a day for 5 days a week and she started the new year off feeling fit and full of energy!! She didn't wait. She didn't want to go into 2014 being overweight with another New Years resolution to loose weight and get healthy and fit. Instead she went into 2014 healthy and fit and ready to take on anything and everything!

 

 

She didn't allow the holidays, or money, or time, or being a mom of 3 kids in 3 different schools hold her back from getting into the best shape of her life. She took charge and showed her kids that healthy and fit is easy and fun and not something to fear. She became an amazing role model to her kids, and to all other momas out there with 3 kids that range from age and schools and who are involved in many after school activities. She did it!! And so can you!!

 

 



This is Karie before Beachbody and after doing T25 and P90x3. Each program was 30 minutes or less.

Newly Wed Tip #11 - There is more than one right way!

Newly Wed Tip #11 - There is more than one right way


This might be hard to believe, I know it is for me!! haha BUT there truly is more than one right way to do something!

This is hard for me to accept a lot of the times!  Because I am OCD and have set ways that things should be done. Yes, I am an extreme case of OCD. I hate when things are moved from their spot and not put back. I hate when I am interrupted or delayed in my cooking (I cook at 5 we eat at 5:30), I hate when the laundry is not folded a certain way and clothes aren't put in certain clothes. I am my own worst enemy and would drive myself crazy.

However, I have learned over the past 5 months of our marriage that there is more than one right way to do certain things. I also have learned that a lot of our fights come from him or I doing a thing differently than the way the other one does it.

Life is too short to get mad at your spouse because he put the glasses on the bottom shelf instead of the top shelf in the dishwasher or that he folded the clothes a different way then you would have or that he moved your container and didn't put it back where it belonged. Don't get me wrong, its frustrating and hard to not want to freak out. But BREATH!! Its not the end of the world.

IF and When you feel like flipping out over the clothes or dishwasher or mail placement or whatever stop take a deep breath, count to 10 and then look your spouse in the eye and say THANK YOU!!!

If we don't thank them for helping, even if its not the way we wanted it to be, then they will stop helping, or not want to help because all we do is yell at them. So make sure you thank them and let them know that you appreciate their help!! And remember there is more than one right way! Crazy I know!!

Health and Fitness TIp #3 - Stock Up On these

Stock up on these

While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. Next grocery store run, be sure to place these diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads), in-shell nuts (their protein and fiber keep you satiated), and fat-free plain GREEK yogurt (a creamy, comforting source of protein). Plus, Greek yogurt works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream!!

 

Chocolate Peanut Butter Fudge Recipe

The holidays are among us and the parties and food are starting to sneak up on us. I don't know about you but FUDGE is a favorite of mine this time of year! I love it!! So I am going to share with you a recipe I use to make healthy guilt free Fudge.

 

Chocolate Peanut Butter "Superfood" Fudge Recipe:

• 3/4 cup organic canned coconut milk (use the real full-fat version)
• 1 bar (3-5 oz. bar works well) of bakers unsweetened chocolate - 100% cacao content (if you can't find 100% cacao bakers chocolate, look for at least 70-80% cocoa content on the label of any dark chocolate bar - to minimize sugar content)
• 4-5 tablespoons of organic peanut butter or your favorite nut butter (almond butter, cashew butter, pecan butter, and/or macadamia butter, etc)
• 3/4 cup raisins or dried cranberries (optional, but if you're trying to go low-carb, keep these out)
• 1/2 cup whole raw almonds or other nuts (optional)
• 1/3 cup raw chopped pecans (optional)
• 1 scoop, about 25 gms of your favorite protein powder (I do chocolate vegan)
• 3 Tbsp chia seeds, hemp seeds, and/or flax seeds  (optional, but adds crazy amounts of vitamins, minerals, fiber, and antioxidants...plus a nutty taste)
• 1 teaspoon vanilla extract
• add a small touch of real maple syrup if you want a more "blended" sweetness flavor (keep the amount small to keep sugar content low, such as 1-2 Tbsp max)

Start by adding the coconut milk and vanilla extract to a small saucepan on VERY low heat -- the lowest heat setting. Break up the extra dark chocolate bar into chunks and add into pot. Add the nut butters, and continuously stir until it all melts together into a smooth mixture.

Then add the raisins or cranberries, nuts, seeds, protein powder, etc and stir until fully blended.  If the mixture becomes too thick or dry consistency, just add a small amount more coconut milk.  If the mixtures seems too wet, keep in mind that it will solidify a good bit once it goes in the fridge.

Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidifies together (3-4 hours). Cut into squares once firm and place in a closed container or cover with foil in fridge to prevent it from drying out.

Enjoy small squares of this delicious healthy "super-food" fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat! 

Even though this is a healthier dessert idea that's lower in sugar and higher in nutrition than most sweet treats, keep in mind that it is still calorie dense, so keep your portions reasonable.  Give this recipe a try and I guarantee that you'll LOVE it.

 

Note on coconut milk: don't be afraid of the fats in this... coconut fat is mostly medium chain triglycerides (MCTs) that are more readily used for energy and also contain a special fat called Lauric Acid, which is extremely healthy and supports the immune system.

Newly Wed Tip #10 - Celebrate the small things

Newly Wed Tip #10 - Celebrate!! No matter how big or small

 

 

 

Life goes by fast. And if we don't stop to enjoy it, it will be over before we know. We all take life too seriously sometimes and stress over things that aren't worth the stress.

 

Marriage is the same. We fight over things that are stupid and pointless and don't celebrate or enjoy each other when we should. Don't let life take away from the time you have to spend with your spouse. Celebrate together, even if its the small things.

 

Rich and I celebrate together when one or the other accomplishes something, no matter how big or small. We celebrate when I rank advance in my business, we celebrate every time he bends his knee to a higher degree, we celebrate when I finish a workout program from beginning to end, we celebrated when his knee brace was unlocked.

 

What do I mean by we celebrate? I don't mean get all dolled up and go out to a fancy restaurant every time something happens and spend a lot of money. What we do is shout YAY, smile, clap, pat one another on the back, make a special dinner for the bigger accomplishments, etc. When I say celebrate I mean acknowledge the other one and what is a success to them. Don't ignore it or just shrug it off like no big deal. MAKE A BIG DEAL about it. Make your spouse feel special!



 

Don’t get so caught up in your  schedule and daily routines that you miss the celebrations no matter how little. Remember these are the things that will bring joy and happiness not just to your marriage but to your daily crazy everyday life. 

Transformation Tuesday - High School to Now

You may not believe me but I didn't always look this way! I wasn't always a clean eater and fitness freak.

I was FAT!! In high school I was fat. I was a cheerleader and I was the fattest one on the squad. I didn't workout, I didn't run, I didn't eat clean. I was overweight, unhappy, and bloated all the time. I didn't do anything about but I never felt confident in myself or pretty. It took me till I went to college to workout and do something about it, but I still wasn't doing much for myself even though I was going to the rec center daily. I was in college and the eating healthy was hard and the alcohol was calling my name. So I really didn't start losing weight and feel great about myself until I was introduced to Beachbody. Yes after college, when I was teaching, I was working out, but I wasn't doing the combination of working out and eating clean. I had the mentality that if I worked hard that day, I could eat more. And I always had the mentality that gluten free was way better for you when it came to the pastas and breads. Yes gluten free is better for you, but the breads and pastas, and chips and pretzels are all STILL processed!

It takes a lot of learning. And its not easy to make a life style change. I know! I have struggled all my life with it. BUT it is worth it. The way I feel after a day of clean eating, the power I feel after working out, its all worth it! Plus just feeling more confident in the clothes I wear, and the people I talk to is worth it more than the weight I lost.

Here is a picture of me in High School (Senior) Cheering and Me now today. Things are possible. Change is Possible. Happiness is possible. Confidence is possible. YOU JUST have to go after it.

Newly Wed Tip #9 - Speak UP

Newly Wed Tip #9 - SPEAK UP

 

I talked last week about how marriage isn't perfect, that it will have its ups and downs, and that you will fight and argue.

Well this weekend Rich and I had fought. Our weekend was far from perfect and it was a learning experience for both of us.

This weekend my parents came up to State College, where we were and stopped by to watch some football, their car broke down and we had to take them to my aunts. While all this was going on, my dad pulled the Trucks handle too hard and broke it. Needless to say we now had to deal with that hassle over the weekend which was unplanned. And like I said was more of a hassle than anything.

Well on Saturday Rich called multiple places to see if they would glue it and they all told him that he needed a new door and not glue. Well this happened before and the place he normal goes glued it. However, they were not open. To make a long story short - Rich got RED angry about it all and blew up. I stayed away but heard his screaming, shouting, temper tantrum going on from upstairs. Plus some not so nice words came out of his month.

I was then PISSED. So mad at him that I couldn't even look at him. I didn't want to talk to him, see him or BE in the same room as him. So I stayed away. I cooked dinner for him and ate at a different time. I was SOOO MAD that I couldn't deal with it.

I am not one to speak up and tell him why I was mad. Usually I just wait it out, suck it up, and move on. Well this time, I put my foot down, and told him how I felt. It took me till the next day but I waited because I needed to calm down. I told him everything I felt and about the whole weekend / Saturday Fiasco situation. It felt amazing to finally speak up!! I had a weight lifted off my shoulder, PLUS it opened communication between us. It let him see how I felt and why I was so mad.

So lesson....SPEAK UP. Just because you fight or argue doesn't mean you have to keep quit and not express yourself. Speak up tell your significant other how you feel, why you go mad, how what they said or the way you acted made you react like this. BE OPEN and BE HONEST!!

You will be amazed at how speaking up and telling the truth, helps you grow as a couple. I know it helped us.