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My View from the Front Row

lift_spiritsSo, I posted this picture on Facebook the other day, because I liked the message quite a bit. The day before that I posted some pretty amazing results from a couple of my favorite challenge group members, who also happen to be my aunt and my cousin. I have a challenge group going with some of my cousins and my aunt and they have all been so gracious, kind and thankful ever since I invited them to get started. BUT, I insist that THEY are the ones who deserve all of the credit, and that I’m just fortunate enough to get a front row seat. This is truly how I feel about it.

You can’t get the results these ladies are getting without a strong desire to change. It comes from inside of you. You can be inspired by others, and motivated by things you see and hear, but until you flip that switch that’s someplace inside of you, at the right moment in time, nothing can happen. I just have to hope, that what I say and do connects with someone at just the right time, because that’s when the magic happens. Once you flip your switch, you’ll just start to get it. You’ll want it. You won’t stop until  you reach your goals. And then you WON’T stop, because it’s not something that has a beginning, middle or end. It’s a process. It’s a journey.  And if I’m lucky, I get to be there to see it…from the front row!

Losing weight and getting fit and healthy is so much more of a mental battle than a physical one. It’s a mindset. It’s taking the little steps everyday, knowing that this isn’t a quick fix, it’s a lifestyle change. If you don’t want the life-change, than it will never work. Let me say that again: If you’re not willing to change your life, IT. WILL. NEVER. WORK. You really can’t ‘dabble’ in health and fitness. There’s no sense in it. Why would you kill yourself in the gym for an hour, and then stop and get a cheeseburger on the way home? You have to flip your switch to ON. You have to commit to change. And here’s the good news: it’s totally, entirely, incredibly, unbelievably do-able! You can ask anyone of the challengers from my groups who have ‘gotten it’. They switched ON and it all makes sense now!

Here is the secret: Eat clean and exercise. That is it. There is no fad diet that will do what those two things will do for you. Will you have to change your habits? Yes. Will it be hard at first? You bet. Can you do it? I’ve seen people busier, older, more tired, with more physical restrictions, crazier work schedules and more excuses than you, and they’re doing it. How? Their switch is ON! That is all it takes. Because it changed their priorities, the way they use their time and their mindset. I have had a front row seat to see the journey they’ve been on ever since, and they are my motivation!

And here is the nicest thing anyone has said to me in a long time. When I insisted that THEY take all the credit for the hard work they had done, my cousin said this (I’ve copied it and saved it because it really meant the absolute world to me): “you definitely deserve some credit! Without you, I wouldn’t be where I am. I wouldn’t have started… We each have to individually and physically take responsibility for what we put into our bodies for fuel and for what exercise we do with our bodies, but because your heart is so strong (you lift our spirits so much!), you are giving others the strength and confidence to do this, when maybe they couldn’t/don’t do it on their own! Like I said… thanks is not enough. You have a gift and it is such an awesome thing to share with others! You are the greatest coach ever! And I am so glad you like the front row seats!!! THANK YOU, THANK YOU, THANK YOU! ”

<Gulp>

I’ve said it before, but I’ll say it again. I love this job! I am so lucky! And I can’t wait to help someone else flip their switch and see the results and the success that comes from the hard work, the time and the commitment to their own health and fitness. Is it going to be you? Spring is such a great time to get started, and if you’re ready…I am too! Get yourself signed up for my next 30 Day challenge. It will start April 1. Get the results you’ve been wanting for yourself. You can do it, you just have to want it! Go to the 30 DAY CHALLENGE link at the top of this page to sign up, or get more information. I hope I get to watch you from the front row, too!

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Pizza Night Done Right!

I LOVE pizza! It’s my absolute, hands down, favorite food! Some might consider that a weakness…but I love it so much, I’m willing to do a little extra work to make it healthy AND delicious! You can make the dough recipe below as stated OR you can throw it all in a bread machine, following your manufacturer’s guidelines for ingredient order, and use the dough cycle. *That’s how I did it until my bread machine died! 🙁 The best thing about this recipe is that it makes 3, 12″ thin crust pizzas, so everyone can make their own, share with a friend/family member and put on own their favorite toppings. It makes me so unbelievably happy to load mine up with all my favorite toppings (that don’t happen to be my family’s favorites), like: pesto, artichokes, olives, peppers, carmelized onions, zucchini, feta cheese, skim mozzarella, tomatoes, and spinach (the more veggies the better!). It makes for a fun family night, or dinner with friends. And everyone’s happy to eat the pizza that THEY designed! 🙂 Enjoy!

1 t. honey pizza_night

1 ½ C. warm water (100°F)

1 T. active dry yeast

1 T. olive oil

1 t. salt

3 ¼ C. whole wheat flour

1 t. Italian seasoning (or substitute garlic powder, oregano, basil, whatever you like!)

Cornmeal

Directions

  1. In a large bowl, dissolve honey in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.
  2. Stir the olive oil and salt into the yeast mixture, then slowly work in the whole wheat flour and seasonings. When the dough starts to come together, tip dough out onto a surface, adding in the remaining flour as you go. Knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.
  3. When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 3 pieces for 3 thin crusts, approximately 12” pizzas, or leave whole to make 1 or 2 thicker crusts.
  4. Preheat the oven to 500°F. Spray, or oil a pizza pan, stone, or cookie sheet and lightly dust with cornmeal. Roll a ball of dough with a rolling-pin until it will not stretch any further. Transfer to prepared pan and continue to stretch and work the dough to desired size/thickness. Pre-bake for 5 minutes in the preheated oven. Do this with remaining crusts.
  5. Turn oven down to 425°F. Now you can spread the sauce and top your pizza however you like. Return to oven and bake for an additional 10-15 minutes until the crust is crisp and golden at the edges and the cheese is melted on the top.

*If 3, 12″ thin crust pizzas are made, and cut into eighths, each slice of crust is 60 calories. Then figure in your toppings to determine additional calories. For reference, the above pizza,as I described, was around 150 calories per slice. I had 3 slices and LOVED every bite; totally guilt-free!

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Baked Buffalo Chicken Tenders

Perfect for the Superbowl or ANY time! This is a family favorite recipe! And since they’re baked, I don’t mind making them! I make lots of extra so that we have leftovers for wraps and salads, too!

 

baked_buf_tenders

Looking for some healthier food options to bring to a Superbowl party, or serve up to your team at home? These are SO good! I’ve made them this way for several years of Superbowls, and they’re ALWAYS a crowd-pleaser! You won’t miss the grease OR the bones! 🙂

BAKED Buffalo Chicken Tenders

8 servings (adjust accordingly)

½ C. all-purpose flour

¼ t. paprika

¼ t. salt (or seasoned salt)

¼ t. cayenne pepper

¼ t. onion powder

¼ t. garlic powder

2 pounds boneless skinless chicken breasts, cut into strips/tenders

Cooking spray

Hot sauce (Frank’s or your favorite brand)

1 dash ground black pepper

1 dash garlic powder

Blue Cheese Dip
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese

 

Directions

In a large Ziploc bag mix together the flour, paprika, cayenne pepper, salt, garlic and onion powder. Place chicken strips into the bag, a few at a time and shake until they are evenly coated. Repeat with remaining strips. Place coated chicken into a non-porous, glass dish. Cover and refrigerate for 60 to 90 minutes. *Do NOT skip this step!

Heat oven to 400 degrees.  Spray large baking sheet with cooking spray, place chicken on the pan and spray the chicken until evenly coated. Bake the coated chicken for 30-40 minutes, (turning once) or until parts of the tenders begin to turn brown. Meanwhile, warm the hot sauce, pepper and garlic powder in a small saucepan over low heat. Stir together and heat until mixture is warm. Remove from heat and reserve for serving.

*For extra crisping, you can broil the chicken for 3-5 minutes at the end. Remove from oven, place baked tenders in serving bowl, add hot sauce mixture and stir together. Serve with celery and carrot sticks and a the blue cheese dip.

Nutritional info per serving (2-3 tenders)

Container equivalents: 1 RED and 1 tsp.

Calories: 158, Protein: 26 g.

Enjoy!

The Portion Fix container system has helped so many people SEE what proper nutrition and portion sizes look like. Planning is easy: if it fits in the container, you can eat it! 🙂 When combined with daily exercise, my customers who follow this plan lose up to 3-5 pounds per week. And you’re eating clean, whole foods, which keeps you full longer!

What’s on SALE this month?

Try my online workout library for FREE!

LEARN MORE!

If you are looking for daily support, and motivation…my customers have access to my private accountability groups as well as 24/7 support and guidance from me. Apply below and I will help you pick a program that will help you reach your goals!

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Oodles of Zoodles!

Image

Ok, I’m going to try really hard to remember how I made this fun dish! I went into it with just my ingredients and a fun new kitchen gadget! And the result was tasty and totally repeatable! Husband and kids raved!

Zoodles with Turkey Sausage & Peppers (makes apx. 6 servings)

Ingredients:

I  pkg. sweet Italian turkey sausage, casings removed

3-5 medium zucchinis (Cut into spirals or julienne strips with whatever nifty gadget you like)

1 T. olive oil

3 cloves garlic, minced

½ red onion, quartered

2 bell peppers, cut into chunks

1 can diced tomatoes

1 T. dried basil (fresh would be awesome!)

1 t. oregano

¼ t. red pepper flakes (or to taste)

2 cups (or big hand-fuls) baby spinach

2 T. balsamic vinegar

Grated or shredded parmesan

Directions: Cook up the sausage in a big pan/skillet until browned. Remove from pan, reserve. Put 1 T. olive oil and minced garlic in the pan. After 2-3 minutes, add the onion and peppers and sauté for another 3-4 minutes, or until they begin to soften. Add in the can of tomatoes, basil , oregano, pepper flakes and let simmer for about 5 minutes. Mix in balsamic vinegar and spinach, and then add the sausage back into the mixture. At this point, you can warm up your zoodles in a pan with a little olive oil or broth, OR you can just use them as-is. (*I heated mine for a couple of minutes) Serve the Turkey mixture over a bed of “zoodles”, top with a little parmesan.

Delicious!

slicerOh…this is the food slicer that I am using and LOVING! Check it out!

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It!

What_is_itDo you have IT? Do you want IT? What is IT?

IT is what pushes you, what drives you forward. IT is different for you than it is for me. There are no words for IT. IT just is. IT comes and goes throughout your life. IT changes from time to time. You can lose IT, but you can also find IT again. IT might not be where you thought it was and IT might not look the same as it used to, but IT is always there.  IT can feel like a fire in your belly. IT can look like confidence and success.

So what the heck am I talking about? It’s so hard to explain, because it’s an abstract idea. There is just something, that makes people who they are. There is something that creates drive and passion in all of us. If you can harness this ‘something’, it can take you anywhere! I mean that! It is what turns your “I wonder if’s…” into “I can’s…” and “I did’s”!

You have to find it and believe in it, with all of your heart. You need to feel it and give legs to it! What do I mean by ‘legs’? Put it in motion. Apply it to your goals, your desires, your passions, your “I wonder if’s”. Make a plan, and GO!

I know there have been times in my life when I had lost it and life keeps moving. But without IT…you become a passenger, rather than a driver. Be a driver! When you have it, or rediscover it, or find it…you are in control of where you’re going! And you can go anywhere if you believe in IT! Set your mind to IT and JUST do IT!

You can see when someone has IT! They know they can, they can feel IT. IT changes how they approach each new day, and IT takes them exactly where they want to go. You can see their determination and their belief in themselves. They are taking IT to the next level. And they know that there is no limit to where IT can take them. I have participants in my challenge groups that have IT! I am inspired by them every day, and I’m sure that anyone who comes into contact with them is inspired, too. You can’t help but be inspired by someone who has IT. IT is a magical and sometimes contagious thing. You can catch IT!

Here’s the kicker though. I can’t tell you what IT is. Only you know. IT is SO much and SO little. IT is everything, and the ONE thing! Make sense? 😉

Do you have IT? I highly recommend IT! IT can change your life. 🙂

*Offer: If you have IT, and want to take IT to the next level OR, if you want IT and need IT, than consider joining my next 30 day challenge and put IT to the test! Click “30 Day Challenge” at the top of this page for more information.

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White Chicken Chili, a Family-Pleaser!

white_chili_salad

This is SO tasty. The kids liked it as is, but you could spice it up a little more by adding some diced jalapenos, and/or a little more cayenne pepper. This is very satisfying and very healthy. Each serving will be about 285 calories. Makes about 6 servings. Enjoy!

INGREDIENTS:

1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, crushed
2 (4 ounce) cans chopped green chile peppers
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon ground cayenne pepper (or to taste)
2 (14.5 ounce) cans chicken broth
4 boneless, skinless chicken breasts (cooked & diced)
3 (15 ounce) cans white beans
DIRECTIONS:
1. Heat the oil in a large saucepan over medium-low heat. Slowly cook and stir the onion until tender. Mix in the garlic, green chile peppers, cumin, oregano and cayenne. Continue to cook and stir the mixture until tender, about 3 minutes. Mix in the chicken broth, chicken and 2 cans of the white beans. Puree the 3rd can of beans with a little of the broth from the chili. Add to the rest of the ingredients in the pot. Simmer 15 minutes, stirring occasionally.
2. Remove the mixture from heat. Optional: Before serving, top w/diced avocado, light sour cream, reduced fat cheese, cilantro, etc…

For the salad: I made a tossed salad with a Honey Lime Vinaigrette Dressing.

Salad for 3-4

1 T. olive oil

juice of 1 lime

1 t. honey

1 crushed garlic clove

salt and pepper to taste

Wisk, toss and enjoy!

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Try This! Kale Quinoa Salad

baby_kale_salad

I made this salad today for lunch, and it was SO good! I highly recommend that you try it. Even my six year old couldn’t resist the yummy smells coming out of the kitchen, and enjoyed a bowl of the finished product with her lunch. Not sure you like quinoa? Do you like rice? I think it really has the same texture as rice, but it’s so much more nutritious, and high in protein, too! BONUS! Not sure you like kale? I found a giant bag of ‘baby’ kale at Costco, and it’s much more tender and mild. Good for adding to salads, or sautes…quite nice.

Anyway, back to my salad. It’s a New Year! If you’re working on a New You…then you’ll want to incorporate some New Foods! 😀

Kale & Quinoa Salad (makes 6 servings)

2 Cups of water

1 Cup of quinoa

6-8 loosely-packed cups of kale

2 Tablespoons olive oil

2 Tablespoons lemon juice

1 teaspoon dijon mustard

1 garlic clove (minced)

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

3/4 C. Almond pieces or slivers

3/4 C. dried cranberries

1/2 C. reduced fat feta cheese

Directions

  1. Bring water to a boil in a saucepan. Stir quinoa into the boiling water, reduce heat to medium-low, place cover on the saucepan, and cook until water absorbs into the quinoa, about 15 minutes. Remove saucepan from heat and let rest covered for 5 minutes. Remove cover and allow quinoa to cool completely.
  2. Put kale in a large mixing bowl.
  3. Whisk olive oil, lemon juice, Dijon mustard, garlic, pepper, and salt together in a bowl until oil emulsifies into the mixture; drizzle over kale. Add cooled quinoa, almonds, cranberries, and feta cheese to the dressed kale and toss to incorporate.

 Nutritional Information: 297 calories, 12 g. fat, 11 g. protein per serving

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Top Ten Reasons You Should Find a Workout Buddy

workout_buddy

Having a workout/healthy-living buddy is SO helpful in SO many ways! If you are married, or have a significant other, you’ve already got a prospective partner. Do they need some convincing…get on it! Maybe you have a best friend or sibling that has similar goals…get them on board! How about a neighbor? Talk about convenience! Develop a plan, share a babysitter and make it happen!

Here are 10 reasons you should find a buddy:

1. Having a reliable workout buddy increases the chances of sticking with your program. It’s never a good feeling to let someone down.

2. You’ll have your own personal cheerleader; someone to push you when it gets hard. How often do we give up when something seems too difficult? Your partner can “spot” you when you struggle and pat you on the back when you pushed through it!

3. Time flies with a friend. You’ll be chatting and laughing and so busy sharing your workout time, that it’ll be done before you know it!

4. You can coordinate your busy schedules. You can sit down with your pal and figure out where your windows of opportunity are and then schedule your workout times! You’ll be more likely to stick to it, if someone else is relying on you.

5. You’ll be less likely to cancel. Again, if someone else took the time to fit it in, you will too!

6. You’ll have a talking mirror. Sometimes it’s hard to see and appreciate your own progress. A buddy will remind you that you couldn’t lift that weight last week, and look at you now! Or tell you that your clothes are looking a little baggy, or that you seem to have an extra ‘bounce’ in your step. 🙂

7. You’ll have an additional challenge; a little healthy competition! It’s ok to let someone else drive you to do more! You’ll want to match their intensity, and you’ll push yourself harder to keep up!

8. You’ll get a fresh new perspective and new ideas! You’ll get a chance to see how someone else does it. Maybe they do something a little differently than you do, and it’s easier, or more effective.

9. You’ll be paired up with a ‘fit’ friend; a positive influence you’ll want emulate more than someone else who doesn’t make their health a priority. If your friend orders a salad, it’s easier to do the same.

10. You can celebrate your successes together! What’s better than accomplishing your goals? Doing it with a friend/spouse/buddy that can celebrate with you!

Final thought: If you need a little extra help, grab your buddy and join one of my 30 Day Challenge groups! Find a program you love, a diet plan you can stick to, and the support you’ll need to get it done! 😀

*This post was inspired by a friend that seems to inspire a LOT of my posts. She is a trooper, a tryer and a never-give-upper! I’m one of her biggest fans! 😀

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To Do, Or NOT To Do…

resolutionNew Year’s Eve is just around the corner. The next day is the new year! 2013! What does the new year have in store for you? Have you given it much thought yet? Maybe it’s not a big deal. Maybe it’s just another day, a continuation of the same routine. But, I like to think of it as a new beginning! A new chance to make some little or BIG changes in your life! Whether you intend to or not, you’re making a resolution that day. You’re either going to make a FIRM decision to DO or NOT to do something.

I bet very few people will roll out of bed that day and think to themselves “I’m NOT going to do anything to make my life better this year”. However, the passive act of NOT thinking about it, is your decision, which becomes your resolution. You will have resolved to do nothing.

Instead, start thinking about it NOW. Lay the groundwork to be actively resolved and determined to make 2013 a better year! So that when you roll out of bed on January 1, 2013 you have a plan of action. Maybe that means that you make a list of the problems or things that you need to change, and start thinking about the solutions! For me, it’s time management. I have been actively pursuing solutions to this problem already. I’m formulating plans, trying different methods, looking at all the possible solutions. I am determined to make 2013 a year that I bring it all together. I plan to continue working toward my health and fitness goals, developing as a coach and work at home mom, and organizing my days so that my family experiences the best ME I can be!

So everyone is making a resolution. It’ll be a firm decision either way. So ask yourself this: Am I firmly resolved to do nothing to change my life, or something to make it better? Even if it’s just something small, make a little tweak here and there, but have a plan. Start thinking about it now. Act with determination ‘to DO’! Don’t let your resolution passively default to ‘NOT to do’.

*If health and fitness are part of your firm decision for the new year, consider joining my 30 day challenge. We’ll start on January 7! You’ve got until January 2 to sign up, but why not be resolved enough to do it NOW! Get yourself signed up, and FIRM up your resolution today. See the “30 Day Challenge” link at the top of this page to get started. 🙂 And have a HAPPY HEALTHY New Year!

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Are You Going to START or Make it Last?!

jancalendar

It’s mid-December, hard to believe right? But you know what that means…January is just around the corner. And you know what that means, right? A new year is approaching! And you know what that means, right? Time to make your resolutions a reality! As we prepare for Christmas and do all of the cooking and baking and eating and running around like crazy chickens without our heads…we should take a minute and think about what we want for 2013. What do you want? Is it going to be the year of YOU?!

January is always such a big time for STARTING! It’s a new beginning, a new chance to get it right. The trick is to MAKE IT LAST! A good start begins with a solid plan. Do you have a plan? Consider this: I have a new challenge group starting up on January 7. This gives you about a week to recover from the holidays, formulate a plan, get organized and then CRUSH IT for 30 days! We’ll focus on health, fitness, eating clean and accountability: this is the key ingredient! We report in daily, and let the group know what we’re doing and how we’re doing. Are we sticking to our workout schedule? Are we eating the food that will help us achieve our goals? We’ll talk about our struggles and our achievements! You’ll take your before measurements, set realistic goals, and check your progress weekly. You will be amazed at what you can accomplish in 30 days if you stick with it! After that, you’ll have the momentum and motivation you’ll need to carry on and MAKE IT LAST!

If you know you’re ready, than let’s get you set for the 7th NOW! You can contact me through the “30 Day Challenge” link at the top of this page. We’ll talk about your individual goals and formulate a plan that will work best for you. Get ready, get excited, and then let’s get started! 😀