The Nutty Mermaid

Since the girls and I have a hard time getting in all of our veggies, I have been sneaking them in my shakes! And when they ask why it is green - I simply tell them it is a mermaid shake with seaweed (aka spinach!) - and they can't tell the difference!

Great way to get a few extra vitamins in with my superfoods before germy school season!

Clean Beef Stroganoff

Rainy day, and ready for some fall comfort food - but not ready for the 'comfort food' pounds... so I decided I would start experimenting with my family favorite comfort foods and making them healthy or at least healthier! First on our list, clean Beef Stroganoff - simple modifications made this just as tasty and a lot fewer calories!

What you need:

• 1.5 pounds of beef tips (I cut off any additional fat)
• 1/4-1/3 cup whole wheat flour
• Extra Virgin Olive Oil
• Large yellow onion, cubed
• 8oz sliced mushrooms
• 2/3 cups of water
• 1 cup plain greek yogurt
• salt/pepper
• egg noodles (ccoked as per package instructions)

What you need to do:

1. In a large skillet, heat up EVOO (just enough to coat the pan)
2. Toss beef tips in whole wheat flour until evenly coated. (discard extra flour)
3. Add beef tips to skillet.
4. Evenly brown.
5. Place browned beef tips in a large pot.
6. In the same skillet, re-oil and heat.
7. Cook and lightly brown onion and mushroom.
8. Add onions and mushrooms to large pot with the beef. 
9. Add water, salt and pepper.
10. Cover and simmer on LO for 2 hours.
11. Before serving, add greek yogurt.
12. Serve over egg noodles
13. Enjoy!

Country Heat VIP Test Group

With Country Heat, Autumn Calabrese brings fitness and fun together in one exciting country dance-inspired workout that's simple, effective, and such a blast, you'll be dancing off the pounds before you know it. I sampled a workout, and it is a lot of fun (which means a lot coming from a non-dancer, non-country fan like myself). But like me, you might have a lot of questions - and hopefully this can answer a few of your questions and help you see if this new program is right for you.

If you are interested, I do have an upcoming VIP Test Group that will launch August 8th - hope to see you there (application at the end of this post)

What is Country Heat? 

• Super Trainer and professionally trained dancer Autumn Calabrese brings you a high-energy, low-impact, country dance inspired workout that's so simple anyone can do it, and so much fun you'll barely notice you're dropping pounds while getting a great total-body workout.
• An easy-to-follow, 30-day fitness program that combines 5 high-energy, cardio-based dance workouts, 1 dance conditioning workout, and the portion-control Eating Plan to maximize weight loss and achieve a toned, tightened body in just 30 minutes a day.
• All Country Heat songs are set to the hottest country music, with songs that you've probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine. The result? A fired-up metabolism that burns maximum calories and fat! 

Who is the target audience?

•  Anyone of any size, age, and fitness level who wants to start a fitness program. 
• Those who have tried and failed at complicated diet/exercise programs. 
• People who want to lose weight and are looking for results in 30 days. 
• People who like Zumba workouts. 
• People who like country music. 
• People who generally don't like to exercise or who want a lifestyle change, but aren't sure where to begin. 
• People who like to dance but are intimidated by complicated choreography they have to memorize. 
• Any 21 Day Fix customer who wants to continue to lose weight with a low-impact cardio program. 
• Fans of Autumn Calabrese and other Beachbody dance workouts like CIZE and Hip Hop Abs. 

What are the unique benefits? 

• It's a fun, easy-to-follow dance workout that ANYONE can do—in just 30 minutes a day! You'll have so much fun dancing to the hottest country hits you'll barely notice you're dropping pounds and getting a great total-body workout. 
• The program includes 5 cardio-based dance workouts and 1 Dance Conditioning workout that will burn major calories and shape, tone, and tighten your entire body—in just 30 days. 
• Diets don't work when you feel deprived! So Autumn is including her foolproof, portion-control containers to help you lose weight while still enjoying your favorite foods. No calorie counting, special foods, or eating at home all the time. 
• Autumn's easy-to-use Eating Plan shows you how to use your portion-control containers to create easy, delicious recipes— with foods you love—in just the right portions to reach your weight-loss goals.

What’s included? 

•  6 workouts on 3 DVDs 
• 5 Dance Workouts, each with a step-by-step breakdown of all the moves 
• 1 Dance Conditioning Workout 
• A set of 7 color-coded, portion-control containers and a Shakeology® shaker cup to help you keep your nutrition on track and your weight-loss goals in check. 
• Country Heat Eating Plan provides a wide range of simple-to-make recipes and shows you how to portion out your meals to help you achieve safe, sustainable weight loss. And we included new Country Heat Healthy Comfort Food recipes. 
• Quickstart Guide gives you an easy 3-step way to get started and get dancing. 
• 30-Day Calendar shows you exactly which workout to do from Day One to Day 30.
• Bonus workout DVD - exclusive from ME 

So what do you think??? Who is ready to dance those inches away, while having fun to great music?

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Splash into Summer - 21 Day Fix Challenge

Let's make a splash this summer - a splash into health, a splash into confidence, a splash into fitness... And yes, I realize summer is right around the corner - which is why I have the perfect idea for you!

How about 21 days to lose up to 15 pounds? Ready to get into that summer wardrobe? Let's do this, together! Whether you are ready to recommit to the 21 Day Fix, interested in taking it up a notch with the 21 Day Fix Extreme, or are just getting started - this group will be perfect for you!

Yes, working out is important but in this group we are really going to focus on helping you dial in your nutrition and create healthy lifelong habits - not a quick fix.

The 21 Day Fix or Fix Extreme are complete systems - workouts, nutrition and support. The workouts
are 30 minutes and range from yoga to weights to cardio. And work every inch of your body - including a bonus 10 minute ab workout! Each system also includes the infamous color coded containers and nutrition guide - which takes the guess work out  of the equation. 

This month, I will also be including a bonus workout and 30 day access to Beachbody on Demand! Myself and so many others have found success in this program. Honestly, it changed the way I looked at food.

My 28 Day Group (I say 28 days because for 7 days I will be teaching you how to use the 21 day fix system) will kick off June 20th. I am accepting 10 new applicants into this group - I am looking for motivated women who are ready to drop excuses and find results. Apply below for 28 days of knowledge, support, recipes, meal planning, fitness and results!

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Puffed Quinoa Peanut Butter Pie

I love picnics! I love the people, I love being outside, I love the food... But I also love the way my body feels when I eat healthy - and I want a dish that is yummy to share - tah-dah! You're welcome!

What you need:

• Puffed Quinoa (I order mine from nuts.com)
• 1/2 cup of natural peanut butter
• 3-4 tbsp agave nectar
• 1 tsp vanilla extract
• vegan dark chocolate (optional)

What you need to do:

1. In a mixing bowl, combine the peanut butter, agave and vanilla. If the mixture is hard to work with, heat it up a little.
2. Add the puffed quinoa 
3. Place mixture in a pie pan
4. Evenly distribute and flatten
5. Refrigerate to let it harden.
6. Optional - melt a few chocolate chips in a baggie, cut a small hole in the corner of the baggie and gently squeeze onto pie
7. Enjoy!

Baked Chicken Caprese

I love trying to find a way to mix veggies into my dishes - because honestly, I get tired of the taste of chicken sometimes! I love basil - fresh basil and fresh tomatoes just make me think of my garden and summertime.... This dish is full of rich flavors but was not a huge expense on my checkbook or my time. And yes, this is 21 Day Fix Approved!!!

What you need:

•  1/2 cup chopped fresh basil (can be pricey in the store, but is so cheap to grow)
• 5 small chicken breasts
• 3/4 cup cherry tomatoes, slices in quarters
• 2 cloves of minced garlic
• 8oz package of fresh mushrooms, sliced
• 2 tbsp. extra virgin olive oil
• dash of dry basil
• dash of garlic powder
• 1 cup shredded mozerella

What you need to do:

1. Preheat oven to 375
2. In a large frying pan, add olive oil, garlic and mushrooms.
3. Cook mushrooms to desired (I like mine with crispy edges)
4. Add in tomatoes, saute on medium for 5 minutes
5. Add in chopped basil and saute for 3 minutes
6. In a 9x13 baking dish, spray with olive oil spray
7. Place uncooked chicken in the dish, evenly spaced without overlapping.
8. Sprinkle dry basil and garlic powder on the chicken.
9. Place mushroom mixture evenly on top of the chicken.
10. Place in oven, uncovered for 20-25 minutes.
11. Spread mozeralla on top and place back in the oven until melted. (I put my oven on low broil to brown the cheese a little)
12. Enjoy!

Philly Steak Stuffed Peppers

The yumminess of a cheese steak without the grease and bread! Bonus - 21 Day Fix approved! Awesome addition to my meal plan as I decrease my carb intake!

What you need:

• 1 pound chipped steak
• 1 medium onion, sliced into long strips
• 1 cup of sliced mushrooms
• 1 tbsp. garlic powder
• 1 tsp pepper
• 2 green peppers

What you need to do:

1. Preheat oven to 350
2. Heat 1 tsp Extra virgin olive oil into a large pan on medium heat
3. Add onions and peppers.
4. Season with pepper and garlic powder
5. Add Steak, cook until no longer pink
6. Cut peppers length wise and remove ribs and seeds
7. Place on baking dish, add a small layer of mozzarella cheese to the inside bottom of the pepper.
8. Top with steak and onion mixture
9. Top with remaining cheese.
10. Bake at 350 for 15-20 minutes, until cheese melts
11. Enjoy!

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Mini Buffalo Chicken Dip Bowls

 

You know I love my Buffalo Chicken Dip - and I was experimenting a way to make it a fun snack. Not only is this great and portable for a party - it is a great clean eating snack to grab in go!

What you need:

• Batch of my Clean Buffalo Chicken Dip
  
• Whole Wheat Tortilla Soft Shells (or corn if you want to go gluten free)
• Mild Cheddar if interested

What you need to do:

1. Preheat oven to 425.
2. Cut shells into circles (I used a can, pushed firmly and twisted)
3. Place cut shells and place them into ungreased mini muffin pan
4. Spoon in buffalo chicken dip (warm or cold, makes no difference)
5. Sprinkle on cheddar (optional)
6. Bake for 15-20 minutes
7. Allow to cool
8. And Serve!

I love topping mine with green onion or chives! I hope you enjoy this as much as I do!

For more Clean Eating Recipes, Tips and Meal Plans - apply for one of my upcoming groups!

 

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Just incase you love somebody like me...

 

And yeah, what do I mean by that exactly? I am talking about something that I am not very proud, or at least I used to not be very proud to admit... This is for you incase you love somebody with anxiety, or maybe you have anxiety and you haven't found the words for it... I would say anxiety consumed a large part of my life - I can vividly remember not playing on the play ground as a child so I could watch to see if my mom dropped my brother off at preschool (which was in the same building), if I missed her or the bell rang early my mind would explode - did she forget, did they get in an accident, are they okay, is someone sick, and even "will I ever see them again?" I was a bright child, but so distracted to the point of awkwardness, I was bullied and misunderstood - but I was so worried about everything that I didn't even notice how isolated I made myself... As I grew up, I managed to control it, most of the time - there were still frantic moments, calls to mom, and sleepless nights...  Today I feel as though my anxiety is in check, but it is still that voice in the back of my head - sometimes quiet, sometimes loud - but always there... I have accepted it will always be there, and controlling it is key, even as an almost 30 year old adult, I feel misunderstood - and there are just a few things I wanted to try to put into words about loving somebody with anxiety....

Probably my #1 symptom - Exhaustion...

Imagine being in a hyper-tense state, with an unsettled mind, racing thoughts. I kinda relate it to a hectic day at work - sick patients, doctors barking orders, million phone calls, tons of tasks and at the end of the shift you are simply exhausted - that is what every day of anxiety feels like... I often joke that I am tired before I even get up - blame it on night shift, or having young kids, but deep down I know it is because my mind NEVER shuts up.

Really - I tried to listen....

Oh man, this has gotten me into so much trouble - forgetfulness... luckily I haven't lost my kids - but just about everything else has been lost at one point or another - keys, phones, pictures, money, bank cards, where I parked my car, I could really go on for hours, but you get the point ;) I can't tell you how many times I have forgotten a date, conversation or something someone told me. It can actually freak me out, because I honestly have no clue. I'm trying to listen and be present, but my overactive mind wanders.

The straw that broke my back...

If you love someone like me, we get easily overwhelmed - our minds are already in overdrive, add too many things to our to do list and even though the tasks are simple; it can spin us out of control... Even just when Dan walks in the door and he is talking loud, then turns the TV on and slams things down on the counter, just that can make my heart start to race - I know it seems silly, even as I type it I realize it sounds silly; but it is our reality. Don't even get me started on going to the mall during Christmas time - the lights, the rude people, the noise - oh man!

 

And we get it...

We know this is silly at times - we get it - its irrational.. and I don't need you to tell me I am being "irrational", I know it... enough said

Change, even good change is too much change...

New job, moving, even a new lipstick shade can be too much change - we love our comfort zone... thinking about vacation might actually be too much change for some people like me - but I can promise you, we are trying!

I'm here in person...

But I'm not always present - this was something that was so important for me to change, because I really wanted to learn how to be present in my girls lives... It's kinda like when you drive somewhere and you get to your location and you can't remember how you got there - sometimes I would go places, talk to people and come home and totally have no idea what we talked about, because I wasn't present... I was too busy overthinking or worrying... Sucks, right?

But thank you, thank you for loving us - we are not the easiest people to love... Overcoming daily
anxiety is one of my proudest accomplishments, I finally could live a little more... I do believe, exercise was my saving grace - the mental clarity I needed, the confidence I lacked, the me time I never had... Without a doubt fitness changed my life - the positive environment, fueling my body correctly and support of my coaches, peers, and now my challengers...

Maybe you are somebody like me, maybe you love somebody like me, or maybe you just think you would benefit from a healthy and fit lifestyle - my support groups are forming now, and I can't wait to see you there xo

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Crockpot Chicken Taco Chili

 

Perfect for these chilly (no pun intended!) days! Makes 10 one cup servings and at about 200 calories and tons of flavor per serving, this can't be beat! Great side, great main dish - and it all goes in the crockpot for the all around win! 

What you need:

• 1 small onion, chopped
• 1 (15oz) can of black beans, rinse and drained
• 1 (15oz) can of kidney beans, rinse and drained
• 1 (8oz) can of tomato sauce
• 10oz bag of frozen corn
• 2 (10oz) cans of diced tomatoes with chilis
• 1 (4oz) can chopped green chili peppers
• 1 packet reduced sodium taco seasoning
• 1 tbsp. cumin
• 1 tbsp. chili powder
• 3-4 boneless, skinless chicken breasts (fresh or frozen)
• 1/4 cup of fresh cilantro, chopped

What you need to do:

1. Combine every (except the chicken) into a crockpot and stir
2. Nestle in chicken breasts
3. Cook on low for 8-10 hours or high for 4-6 hours
4. 30 minutes before serving, shred chicken with a fork.
5. Serve alone or with your favorite sides and toppings

I loved mine in a wrap or baked potato with plain greek yogurt and diced green onions on top! ENJOY!

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The Art of a Cheat Meal

 

When it comes to getting fit, diet is public enemy number 1 - hands down the hardest part of fitness, especially in the long run. Don't get me wrong, I know 5 am cardio with ShaunT and 9pm lifting with Sagi is no walk in the park, but controlling what goes into your mouth for 24 hours is challenging. I have a huge sweet tooth and I love carbs (and butter!) but knowing I have a cheat meal coming my way, helps me stay focused. When following these rules a cheat meal can not only be good for the taste buds and mentality, it can be a great tool to help carve your physique. Cheat meals can increase metabolism, replenish glycogen (responsible for energy), reset hormones and insulin regulation. But before you go and order that piece of cheesecake, or everything off the dollar menu - I want you to read my 5 Tips on the Art of having a Cheat Meal.

• Understand the Science behind it...

• Cutting calories comes at a cost - Weeks of calorie deficits and lower carbohydrates
  
  
  causes changes within your body, and by understanding them you can better understand why and what kind of cheat meal is beneficial... so sorry I am about to get nerdy on you ((eekk, my favorite part))
• Leptin, a protein mainly produced by fat tissue, regulates appetite and energy balance in the body. It works and sends signals to the brain to suppress food intake and stimulate the use of energy, or calories. Leptin plays a key role in regulating body weight and fat mass through its stimulating effect on the brain. In fact, studies have shown that within 24 hours of fasting, leptin levels decrease to 30 percent of their normal value. 
• Sorry it doesn't end with leptin - Ghrelin, a peptide hormone mainly produced by the stomach, is an appetite stimulant that signals the release of growth hormone. Low-calorie diets and chronic exercise have been shown to result in increased ghrelin concentrations, which may lead to increasing food intake and body weight.
• In addition to affecting appetite and energy use through leptin and ghrelin, sustained caloric-deficit diets also cause the body to attempt to conserve energy by decreasing levels of the thyroid hormones T3 and T4, which help regulate and maintain metabolism. Sustained low-carbohydrate diets deplete the body of glycogen stores and can leave you feeling sluggish and weak, which can negatively affect your training performance, mood and increase your cravings.

• Now, use this Science to your ADVANTAGE!

• Okay so after 72 hours of a calorie-restricted diet we see changes in leptin and ghrelin levels, right? Therefore, weekly cheat meals that are higher in calories and carbs can help raise leptin levels while lowering ghrelin levels. This helps to return your hormone levels to normal and can reverse or prevent any slowing down of your metabolism. This in return improves your thyroid function, thus further boosting your metabolism. Since we don't see a repeat change in leptin and ghrelin for 72 hours, your metabolism increases will last for days past your cheat meal. And Tah-Duh the scheduled cheat meal can actually help optimize our body's hormones to avoid these plateaus and prevent entering that starvation mode.

• But it can't just be any cheat meal ((sorry))....

  

• A tub of cheese fries and a large blizzard aren't the kind of cheat meals I am talking about, sorry! This shouldn't be a moment that you eat the whole pantry, I am recommending that you avoid nutrient poor foods (sugary messes) that can actually derail your whole week of progress and will not be helpful in the science of your cheat meal.
• So when I talk about cheat meal I am talking about a meal higher in calories and carbs than your regular meal. My favorite cheat meal is a bacon cheeseburger actually! High in calories, carbs and protein! Pizza (not the whole pizza, like 2 slices haha) is another one! These meals leave me full and satisfied (when I remember to keep my portions in check, otherwise I am sure you are aware of the pain of overeating!). And every now and then throw in a small sweet treat, small, like share a dessert!

• I will say this time and time again - SCHEDULE IT!

• Put it on your meal plan, and this is a cheat meal - not day - not week... And remember, this is a meal replacement not addition!
• Also, don't make the mistake of eating less on the meals before the cheat, it defeats the purpose of adding calories! Plus, that plan will most likely backfire.. you will get overly hungry and overindulge.
• The best way to cheat is to plan ahead! Remember that, while cheat meals are meal replacements, they need to fit into your current eating regimen. Cheat meals allow you to satisfy cravings and give you a chance to loosen the reigns a bit, but they shouldn't turn into cheat days. They also shouldn't be a reason to eat less than you normally would at other meals.
• You don't want your cheat meal to be a Big Mac that you scarf down while racing home from work, that isn't enjoyable.. make it a fun, social thing! Go out, get dressed up (you tend to watch your portions more in jeans than you do in yoga pants - trust me, I know!)

• Gotta find what WORKS...

 
• Sadly for some a cheat meal can lead them to spiral out of control... So this might take a little trial and error... You need to figure out what cheat foods help kick cravings, boost your metabolism and energy and do not lead to further cravings... Did you ever have a meal and think, "yeah that was great and I'm good for awhile?" or have a meal and think, "okay now I want - this and that and this?"
• For me, I am happy anytime I am getting away from the same chicken and broccoli. A cheat can be steak or pizza or a cheeseburger. But if I have pasta and Italian bread with butter I crave it for days, which stinks! So I basically avoid it.

Discover what works well for you, make conscious decisions, schedule it and let me know how it goes! For more tips, support, recipes and meal planning - please apply here to be in my next fitness and wellness challenge group where we will work more 1:1 together!

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Protein Packed Pancakes

Huge hit in our household this morning! Great texture and taste! I found that a protein packed breakfast helps fuel metabolism early and keep you full! Try it out, you probably have everything you need! This recipe makes about 4 pancakes!

What you need:

• 1/4 cup quick oats
• 4 egg whites (or 2 whole eggs)
• 1/2 cup of berries or 1/2 of a banana
• 1 tsp vanilla
• 1 tsp cinnamon

What you need to do:

1. Spray pan with extra virgin olive oil
2. Heat to medium
3. Add all of the above to the blender - pulse
4. I use an ice cream scooper (or 1/4 cup measuring cup) and pour pancakes onto heated pan
5. Flip when edges form (about 1-2 minutes)
6. Cook other side
7. Enjoy!

If you are a 21 Day Fixer, I count these as 1 yellow, 1 red, and 1 purple. Enjoy :)

BBQ Crockpot Chicken

Perfect fall time recipe! I loved this recipe when I added the BBQ, but I must admit - I had a few bites before adding it, and it was pretty dang good too!

What you need:

• 4 chicken breast
• 1/2 cup water
• 2 tbsp dried minced onion
• 21 day fix southwest spice
• 1/2-3/4 cup low sugar BBQ sauce (I use Guy's Award Winning BBQ)

What you need to do:

1. Place chicken breast (I put them in frozen) with 1/2 water in crock pot.
2. Top with minced onion and spice
3. Cover and cook on low for 8 hours
4. Shred chicken
5. Add BBQ slowly and stir - to see how saucy you want the chicken.
1. Or skip the bbq and enjoy it as is!
6. Serve over brown rice, on a whole wheat bun, or over a potato

Optional toppings:

• Fresh chopped onion
• Cheddar Cheese
• Plain Greek Yogurt

21 Day Fix Blueberry Muffins

 Sometimes, you just need a muffin - I wanted to switch up my morning routine, but I didn't want to eat carbs that early in the day. This recipe fixed that issue! Feels like a carb, but it is a 1 purple and 1/2 of a blue! It took me a few bites to get used to the texture of the almond flour, but the taste is spot on - it is like banana bread meets blueberry muffin!

What you need:

• 1.5 cups of almond flour
• 1 tsp of vanilla
• 3/4 tsp baking soda
• 1/8 tsp of salt
• 1 tbsp. of melted coconut oil
• 2 eggs
• 3/4 cup mashed bananas (about 1.5 bananas)
• 1/2 cup of blueberries

 

What you need to do:

1. Preheat oven to 350
2. Mix flour, salt and baking soda
3. In a separate bowl, mix together coconut oil, eggs and vanilla
4. Add the egg mixture to the dry ingredients and stir.
5. Add in the mashed bananas
6. Gently fold in blueberries
7. Divide into lined muffin pans (makes about 8)
8. Bake for 22-27 minutes or until toothpick comes out mostly dry

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21 Day Fix - Night Shift Style!

As an avid 21 Day Fix Meal Plan Believer and Follower, and as a night shift nurse - I get asked ALL the time --- how do you do the 21 Day Fix on night shift? Great question!! This took a lot of trial and error for me to be honest - I tracked what worked, what made me feel full but still drop weight, what didn't make me bloated and tired, what I could do to stay on track even when my schedule was a hot mess.... This is my version, there is no "Autumn's Formula for how to Eat when you are up for 9 million hours" ((because lets face it night shifters, NO ONE wants to volunteer for that job!))



Black out mask and white noise are my best friends!

Okay first of all, let me commend you -- working nights, especially if you are in a health care setting, where you typically see a ton of food; yeah, that is tough -- your brain doesn't work right on nights, you crave food, you find excuses, and honestly, I have eaten to stay awake ***especially on my one hour commute home*** Night shift is cruel, your body needs sleep to survive, thrive and lose weight - so we are already at a slight disadvantage... So these are my tips and tricks for the 21 Day Fix on Night Shift ((reminder, I am at the lowest calorie range - so you might need to add to what I am doing))

In my mind there are two different types of night shift - the night shift were you get to sleep after your shift and the night shift were you are up all day after night shift.... And I tackle them differently... so lets get started...

When you get to sleep after nightshift (up for 24-28 hours)

When I get to sleep after nightshift, I am thrilled - for two reasons - I don't eat extra calories, and we need sleep to feel good, to be healthy... So if you can sleep after work, please take advantage of it!

To me, this is what it looks like:

• Up at 7am Tuesday
• Up all day with my kids
• Go to work at 6pm Tuesday
• Home at 8-9am Wednesday
• In Bed by 10am Wednesday - sleep 4ish hours

So on a day like this, I will 'borrow' containers from Wednesday to have a meal around 1130/midnight Tuesday night. I then go home, eat - and sleep through a meal/snack Wednesday - therefore, I did not use any extra containers. On occasion, I will add a green and a red around 3/4am Wednesday morning if I am hungry. I do not borrow these from Wednesday during the day - I figure I burn these calories by being awake and active when I would otherwise be sleeping.

When you get little to no sleep after nightshift (up for 36+ hours)

Sadly, this happens to me more than I would like - it isn't healthy and should be avoided - but it is what it is and dealing with it is my only option...

To me, this is what it looks like:

• Up at 7am Thursday
• Up all day with my kids
• Go to work at 6pm Thursday
• Home at 9-9am Friday
• Hopefully a nap between 230pm-4pm
• In bed by 10pm Friday

So on a day like this, I do not borrow any containers - I add containers... because you burn more calories when you are awake then when you are asleep... I figure I am awake about 8 more hours than I normally would be.. which is 1/3 of a 24 hour day - so my thought process is, I should get 33% more containers! I am in the 1200-1400 calorie bracket so I consume 3 greens, 2 purples, 1 blue, 1 orange, 4 reds, 2 yellows and 2 blacks -- So during the course of the night I allow myself:

• 1 green
• 1/2 purple
• 1.5 reds
• 1 yellow
• 1 black

This usually gets me a meal with a nice size snack. So the day before and the day after my night shift are the same, I just simple add in those containers at night.

I hope you found this helpful - and again, I hope you get some sleep! It isn't easy, but it is important to stay on track even when your schedule gets off track! For more tips and tricks, or for a spot in my next challenge - please apply here - and I can't wait to work with you!

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Busy Moms Finding Balance

Okay, so holiday season - busy, right? Exhausting.... draining... overwhelming... and now it is time to detox, and actually I'm not even talking about the food! I am talking about focusing on balance. I am finding balance between working, finances, coaching, motherhood, being a wife, a daughter, a friend, and on and on - and it can be challenging. I am in no means an expert but this year, starting now I am working on balancing - excuses are stopping at the door and like momma always said, "where there is a will, there is a WAY!"

I am looking for 10 motivated mommas who are looking to balance their lives, while making time for themselves to get healthy this year. 2016 for me, isn't about fitting into an outfit, or getting bikini ready ((that was 2015)) - this year, it is about becoming the healthiest version of myself! And I want you to join me...

You can expect:

• Daily full body workouts (30 minutes long)
•  Meal planning and prep assistance
• Tips on balancing all the hats we hold as moms
• A foul proof nutrition system
• Daily motivation, support and accountability
• 1:1 coaching plus peer support

My only question is, ARE YOU READY TO CHANGE YOUR LIFE? 28 days to an all around healthier you... WARNING: The transformation you experience, will be life altering - So who is with me? Let's find balance this year!

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Chicken and Spinach Noodle Casserole

A new favorite! I always have all these ingredients on meal prep day for my salad, and I just borrow a few for this yummy casserole! Very simple, reheats nicely, customizable and 21 Day Fix approved! Music to my ears - I think my favorite part was realizing that ricotta cheese was a red and not a blue!

What you need:

• 8 greens - I used spinach, a can of diced tomatoes (drained),  and red peppers
• other ideas - broccoli, carrots (precooked), mushrooms
• 1 pound of chicken
• 4 reds of low fat ricotta cheese
• 8 yellows of whole wheat pasta, cook according to package instructions
• 4 blues of mozzarella cheese
• 2 cloves of minced garlic
• 3 tbsp. dried parsley

What you need to do:

1. Grill chicken and slice into strips
   
2. In a large bowl mix greens, chicken, ricotta, garlic, 2 tbsp. parsley, and pasta.
3. Spray a 9x13 dish with olive oil
4. Place mixture into dish
5. Top with cheese, covering equally
6. Sprinkle remaining parsley
7. Bake at 400 for 15 minutes.
8. Enjoy

Makes 8 servings - each containing 1 green, 2 reds, 1 yellow, 1/2 blue!

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Meal Plans

All the recipes on my meal plans are in my blog under the clean eating tab! I will be updating this weekly!! These are all 1200-1400 21 Day Fix Meal Plans -

 Happy Clean Eating!

 

 

21 Day Fix Extreme Meal Plan with Beachbody on Demand hybrid workout

21 Day Fix Extreme Meal Plan with Beachbody on Demand hybrid workout