Weekly Meal Plan + Workout Schedule: May 15, 2017

This next week marks the start of Week 7 of Body Beast, an at home (or at the gym) heavy lifting program. I am so in love with this program, and the changes I’m seeing in my body… BUT the weeks I don’t really plan out my meals and stick to the plan I don’t see the same great results (duh!). So, I wanted to keep myself accountable by posting my workout schedule and meal plan for the week. I am eating a bit more calories (my protein intake is higher) than I normally would because I’m really focused on lifting heavier.

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If you’re interested in the program I’m doing, or joining one of my upcoming accountability groups feel free to reach out to me here!

Grilled Garlic Dijon Salmon

This is a SUPER QUICK and very clean recipe I like to make from time to time. Usually I’ll wait until there’s a good sale on salmon because it can be a bit pricey, but it’s a GREAT lean protein source and full of healthy fats and nutrients. This whole recipe can be made in less than 15 minutes, and you can also double the recipe for leftovers the next day.

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INGREDIENTS:

4 garlic cloves (or 2 teaspoons of minced garlic)
1 tsp Herbs de Provence
1 tsp olive oil
1 tsp red wine vinegar
2 tbsp Dijon mustard
4 (6oz) wild salmon fillets (roughly 1″ thick)
Salt and pepper
1 lemon

DIRECTIONS:

1. Mix garlic, herbs, vinegar, oil and Dijon mustard in a food processor or bowl.
2. Heat pan over medium heat, and spray with non-stick oil. Season salmon with salt and pepper and add to pan for 5 minutes without moving
3. Flip salmon fillets and spoon half of the sauce onto the salmon. Continue cooking for 4 minutes.
4. Turn a final time and spoon the remaining mixture onto the salmon. Cook for another minute.
5. Garnish with lemon wedges and serve warm.

ENJOY!

Fixate Containers: 
1 Red, 1 Tsp

Clean and Healthy Taco Bowls

Taco bowls or tacos are one of the EASIEST and QUICKEST recipes I have in my arsenal. My husband and one year old both love them, so it’s a great dinner option that will appeal to the whole family. They can also be clean and healthy if you make a few quick and easy swaps.

taco bowls

Healthy Swaps:

  • Swap ground turkey instead of ground beef. It’s lower in fat!
  • Toast tacos instead of frying – also use corn instead of flour.
  • Add flavor to your food with seasoning and fruit juice (limes in this case) instead of with cheese and sour cream.
  • Choose one carbohydrate instead of multiples: my favorites are either brown rice/quinoa, black beans or tortillas. Go with a bowl and cut out the tortillas all together!

Healthy Taco Bowls (or Tacos)

Makes 2 bowls or 4 tacos

Ingredients:

1 Tbsp. Olive oil
12 oz Ground turkey
2 Tbsp Taco seasoning (I used Flavor God Taco Tuesday seasoning)
1 Cup Pico de Gallo (or salsa)
1 Cup Black beans
2/3 Cups Shredded Mexican cheese blend
Lime

Optional:

4 Corn tortillas (small size)
1 Cup Brown rice (cooked)

Directions:

  1. Add olive oil to pan over medium high heat. Add ground turkey and seasoning. Continue to break up with spatula until cooked through. Roughly 10 minutes.
  2. Drain and rinse black beans
  3. Cook rice according to directions (if using)
  4. Toast tortillas (if using)
  5. Divide all ingredients into 2 bowls or onto two plates (if making tacos)
  6. Top with hot sauce of your choice and a fresh squeezed lime wedge

Container count for bowls no rice: 
1 Red, 1/2 Green, 1 Yellow, 1 Blue, 1 Tsp

Container count for tacos no rice: 
1 Red, 1/2 Green, 2 Yellow, 1 Blue, 1 Tsp

Container count for tacos & rice: 
1 Red, 1/2 Green, 3 Yellow, 1 Blue, 1 Tsp

Why You Should Have a Side Hustle

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I just went live on my personal Facebook page discussing the topic of side hustles and why you are basically FLUSHING MONEY down the toilet if you don’t have one. I have a 9-5, but I am also a health and fitness coach with Beachbody, so I thought it would be appropriate to share the reasons i think EVERYONE should have a side hustle working for them. Below are the top 5 reasons you really should have a side hustle.

  1. Build New Skill SetsI have a full-time job that I absolutely LOVE; however, there are certain skill sets that I just don’t get in my 9-5. Leadership skills, entrepreneurial skills, marketing skills… the list goes on.Having a side hustle teaches you things that you probably will never get in a normal job. You might get some, but having your own business is a game changer when it comes to learning and expanding your mindset… especially learning through doing and through failure–which in my opinion is the best way to learn.

    “Formal education will make you a living; self-education will make you a fortune.”
    – Jim Rohn

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  2. More $ Every MonthI don’t think I really need to explain this, but a side hustle will result in extra $$$ in your pocket every month.What would you do with an extra $500? $1,000? $10,000?

    Currently, my side hustle is allowing me those lavish extras I used to begrudgingly pass on. Things like eyelash extensions, shopping trips, family vacays, a house cleaner and gardener. As my hustle continues to grow that extra money will pay off our mortgage, buy me my dream closet of Christian Louboutins, a vacation home at our favorite ski resort and the ability to send my son to college without him having to worry about student loans for the rest of his adult life.

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  3. Financial Safety NetLet’s be real – life happens. Cars breakdown, houses flood, pets get injured, medical problems arise, family members need help… you lose your job. These are just some of the issues that can plague us unexpectedly, and no one is safe from these types of problems. The only way you can prepare for them is by having a savings or additional stream of income beyond your standard 9-5.It’s also financially responsible to not have all your eggs in one basket when it comes to income. People lose their jobs, become unable to work, have to move and take pay cuts… if you have a side hustle as a separate income source, you can soften those blows from the punches of life.

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  4. Do Something You’re Passionate AboutMost people aren’t passionate about their full time job. It’s just a fact, and it’s OK. I love my full time job, as I stated above; however, I am also passionate about health and fitness… and my 9-5 has legitimately ZERO to do with that. I was able to turn my passion for health and fitness into a side hustle. I’d be working out and eating healthy anyways, but now I make extra income doing it.Are you already doing something you love as a “hobby” on the side? Maybe it’s cooking, knitting, dancing, make-up… etc etc etc. Figure out what you love and get yourself a side hustle! It won’t feel like work, and you’ll be making extra money while doing it!

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  5. TAX WRITE-OFFSOK, this one might be my favorite. If you have a side hustle, you can write-off A TON of things if you’re using them for your business. Like what? Your cellphone, your home internet, home office equipment (like a new laptop or office supplies), travel and meals (I go on a few big trips with my team every year-these are all tax write-offs for me)… uh, yes please. As a Beachbody coach, I am able to write-off my Beachbody workout programs, and any Beachbody apparel I use to promote my business.Don’t get crazy with the write-offs, and keep all receipts… but there are definitely some areas that you can save money on every year!

Are you interested in learning more about what I do as a coach? I’d love to share with you how my side hustle has been a game changer for both me and my family. Email me for more info or if you’re ready to jump in head first fill out this application to be considered for a spot on my team!

Beachbody does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings located in the Coach Online Office for the most recent information on our Coaches’ actual incomes.

Jalapeño and Cheese Turkey Burgers

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These burgers are seriously the bomb.com! I like to eat mine open faced on a toasted slice of sprouted wheat bread. You can bun the whole thing, or have it protein style sans bread. If you do add a slice of bread be sure to add another yellow container to your fixate portions. These are GREAT for meal prep and keep well in the fridge.

JALAPENO AND CHEESE TURKEY BURGERS

Ingredients: 
20oz lean ground turkey
2 jalapeños, finely chopped (leave in seeds to make it spicy)
1/2 cup shredded cheddar cheese
1 red onion
1 tomato
1 head of lettuce
salt and pepper, to taste

Directions: 

  1. Place ground turkey, 1 finely chopped jalapeño, shredded cheddar cheese, and salt and pepper in a medium bowl. Combine well.
  2. Divide the mixture into five equal portions, then shape these into patties.
  3. Heat grill or frying pan to medium/high heat and spray with coconut oil or non-stick spray.
  4. Add patties to pan or grill and cook on each side for roughly 5 minutes each, or until no longer pink. Remove from heat.
  5. Once cool, place the burgers into your food storage containers; add one lettuce leaf, one thick slice of tomato, one slice of red onion, and ½ cup baked sweet potato fries. Place in refrigerator.

OVEN ROASTED SWEET POTATO FRIES

Ingredients: 
4 sweet potatoes, rinsed and dried
1 tbsp extra virgin olive oil
1 tsp pink himalayan sea salt
1 tsp garlic powder
1 tsp paprika

Directions: 

  1. Heat oven to 450° F
  2. Line a baking sheet with parchment paper.
  3. Peel and cut sweet potato into 1/4 inch wide strips.
  4. Place fries into a bowl and toss with olive oil, and seasonings.
  5. Spread fries onto the baking sheet in a single layer, being sure to not overlap or crowd them.
  6. Bake for 10 minutes, turn and then another 10 minutes for 20 minutes total, or until the fries turn a golden brown color.
  7. Let cool for 5-10 minutes before storing in an airtight container. Place in refrigerator.

    ENJOY!

    Fixate Containers: 1 red, 1 green, 1 yellow, ½ blue

Quinoa Turkey Burrito Bowls

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I made these burrito bowls last week for the first time, and quickly fell in love with how quick and easy these are to prep! It didn’t hurt that my husband LOVED them just as much as I did. It’s always tough to find something we both agree on… well, more like something he actually tells me he likes (he know to never question my cooking!).

You can prep these on the weekend, and they keep very well throughout the week. I ate mine cold, but if you want to reheat them you’ll want to keep the salsa/pico de gallo separate, and add after heating.

Yields 5 burrito bowls

Ingredients: 
1 Tbsp. olive oil
20oz lean ground turkey
2.5 cups black beans, drained and rinsed
2.5 cups quinoa, cooked
2.5 cups salsa or fresh pico de gallo
1/3 cup cilantro, chopped
1 lime, cut into wedges
1¼ avocado, sliced (optional) 

Directions: 

  1. Add 1 Tbsp olive oil to a pan over medium heat
  2. Add 16 oz ground turkey to the pan, breaking up turkey with a spatula. Cook until no longer pink
  3. Season with low sodium taco seasoning or Flavor God Taco Tuesday seasoning, remove from heat and set aside to cool
  4. Portion out cooked turkey into 5 meal prep containers (like the ones here)
  5. Drain and rinse black beans, and portion ½ cup into each meal prep container
  6. Portion ½ cup cooked quinoa into each meal prep container
  7. Portion ½ cup salsa or pico de gallo into each meal prep container
  8. Top each container with 1 Tbsp. chopped cilantro and a lime wedge
  9. Option to add ¼ of a sliced avocado

ENJOY!

Fixate containers: ½ purple, 1 red, 2 yellow, 1 tsp (1 blue optional)

Sautéed Kale and Red Pepper Egg Cups

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These sautéed kale and red bell pepper egg cups are OFF THE HOOK! I am definitely adding these to my weekly rotation. They are simple to make ahead of time and easy to reheat well! They also are great to kickstart your morning on the right track… lots of protein and greens.

Yields 15 egg cups
1 Serving = 3 egg cups

Ingredients: 
olive oil
non-stick spray
10 eggs
2.5 cups kale, chopped
2.5 red bell peppers, chopped
1.5 cups onion, chopped
1 cup feta cheese, crumbled

Directions: 

  1. Preheat oven to 350° F
  2. Add 1 Tbsp olive oil to a pan over medium heat
  3. Add 1.5 cups chopped kale, 1.5 chopped red bell peppers, and 3/4 cup chopped white onions–season with salt and pepper, and cook until onions become translucent, about 5 minutes
  4. Whisk 6 eggs in a bowl
  5. Coat muffin tin with non-stick spray and fill with equal parts of your sautéed veggies.
  6. Spoon in equal parts of the egg mixture–fill to just under the top of the pan
  7. Top each with 1 tbsp of crumbled feta cheese
  8. Place in oven and cook for 15 minutes
  9. Cool and remove from pan. Store in an airtight container in the fridge. Microwave for 1-2 minutes and top with your favorite hot sauce or salsa.

ENJOY!

Fixate containers: 3 egg cups = 1 red, 1 green, 1/2 blue, 1 tsp

Weekly Meals & Workouts: Jan 30th-Feb 5th

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I’m going to begin posting my weekly workouts and meal plans to give you an idea of how I’m moving and what I eat every day!

Meal Plan – Week of 1/30/17
Weekly Workout Schedule – Week of 1/30/17

The meal plan follows the 21 Day Fix program which is all about portion control and eating the right foods to fuel your body.

On the workout calendar I have added the additional supplements I take on top of my food. The three are:

  • Energize – a preworkout formula taken before you workout to give you a boost and help with muscle recovery.
  • Recover – a protein recovery drink taken immediately following your workout to help with soreness by targeting muscle breakdown and rebuilding.
  • Recharge – a blend of slow-release protein and BCAA’s that is taken before bed to help your muscles recover while you sleep.

Enjoy!

Meal Prep 101

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Meal prep is probably my most asked about topic. How to do it, what I do, what they should do… I hope this post will help demystify the topic. At the end of the day, it is a pretty simple process once you get the basics down!

#1: Don’t over complicate it! Meal prep is as simple as it sounds… prepping your food for the week. Why is it important? It helps you stay on track, because the food is ready to go every day. No guessing at what you’ll be eating, which leads to less eating out and reaching for quick, unhealthy options. Don’t get caught up with trying to find the perfect recipes or perfect portions–the fact that you’re taking the step to prep ahead of time automatically puts you on a better track. Here is a great article on some meal prep tips!

#2: Make a plan. I plan out my week and meals on the weekend, prior to going grocery shopping. I made the following meal planner to plan out my daily meals (find a sample meal plan here). I follow the 21 Day Fix meal program because I really like that it focuses on portions and not calories! You can find out more about the program here. The guide I use allows me to plan out all my meals and snacks. Once you have a plan make a grocery list and get shopping!

Here are some of my favorite foods by meal!

Breakfast:

  • Shakeology with banana, flax, almond milk and PB
  • Hard boiled eggs with cayenne pepper sprinkled on top and fruit side
  • Ezekiel raisin bread toast with peanut butter and bananas
  • Poached eggs over Ezekiel Sprouted Whole Grain toast, topped with seasoned steamed asparagus spears

Lunch (For lunch I always do a protein, carb and veggie. It makes it simple… here are my favorites):

  • Ground turkey (cook on the stovetop on med/high heat until cooked through; season to your liking)
  • Grilled chicken (cook in the oven at 400 degrees for 15 minutes; season to your liking)
  • Roasted sweet potatoes
  • Brown rice
  • Quinoa
  • Broccoli and cauliflower
  • Asparagus
  • Brussel sprouts
  • FIND YOUR FAVS!

Dinner (here are two of my favorite dinner recipes; both are great made ahead of time and reheated):

Zoodles with Turkey Marinara Sauce
Ground Turkey Stuffed Bell Peppers

PRO TIP: Buy pre-cut fruits and veggies to make prep quicker and easier. My go to pre-cut foods are onions, broccoli/cauliflower, sweet potato and fresh fruits.

#3: Time to prep! I lay out everything based on time and what I need to do. For instance, I ALWAYS fill up and start my rice cooker first because it takes the longest. I put all veggies or fruit that need to be cut up in one section next to my cutting board, and anything that is going in the oven is in one section. I get out the spices I will be using along with my non-stick spray, olive oil and garlic (these are my staples). Here are my biggest tips:

  • Use one big metal pan (like the one here) to do all oven cooking. This saves a ton of time and saves on constantly washing dishes. Start with veggies first, and do any meat last.
  • Olive oil and some spices (find a post on my favorite seasonings here) go a long way in making your carbs, veggies and protein taste amazing! For most dishes I simply drizzle with olive oil and seasoning and bake at 400 degrees for roughly 15-20 minutes. I make broccoli and cauliflower, cubed sweet potatoes, asparagus, brussel sprouts and chicken breast this way!
  • Get some cheap food storage containers and sandwich bags. You will use the containers for your lunches/meals and sandwich bags for snacks. PRE-PORTION all snacks—don’t just put a bag of something in front of you. That is a sure way to overeat. Mixed veggies, hard boiled eggs, cut up fruit and hummus or peanut butter are great snacks.

#4: Once everything is cooked portion out your food into your containers, fill up your sandwich bags with proper amount of each food, and organize in the refrigerator or pantry for easy access. You want to be able to wake up, pack a bag and be ready for the day is less than 5 minutes. The less time it takes you to put together, the better the chance that you will actually bring your food with you. Having a cute lunch bag doesn’t hurt either!

#5: Never stop trying new things. I have tried so many recipes in my meal prep journey. Some I love, some I hate, and some I continuously edit in an attempt to make it even better. When you find healthy recipes you are excited to eat on a daily basis you are so much closer to making healthy eating a habit. Find some of my favorite recipe blogs below:
www.onefitbunny.com (shameless plug)
www.skinnytaste.com
www.beachbodyblog.com

Enjoy!

 

 

 

Core De Force + Piyo + Yoga Retreat Hybrid Schedule

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A challenger reached out looking for a hybrid plan to incorporate Beachbody’s newest program, Core De Force, along with Piyo and some yoga as she’s working through an injury.

Core De Force is an MMA based workout program that uses only body weight (i.e. no weights, no equipment) to sculpt and shred your body! There are modifiers for any moves that involve jumping or impact.

Piyo is a really amazing low-impact, but high-insensity program that utilizes Pilates and yoga-inspired moves that help you burn fat and sculpt lead muscles.

Finally, the 3 Week Yoga Retreat is an amazing program that starts out teaching the fundamentals of yoga throughout a 3-week progressive program with new yoga workouts every day of the week.

This calendar is great for anyone recovering from a minor injury or looking for a plan that is lower impact, but will still help you get AMAZING results.

Core De Force + Piyo + Yoga Hybrid Schedule

Interested in getting access to all of the programs? Send me a MESSAGE or click HERE for more info!