Clean Boneless Buffalo Wings

I love boneless wings - crunchy outside, yummy sauce! But holy calories, fat and sugar (yes, from the sauces)! After some experimenting, I think this is the cleanest and most yummy solution! Bonus - the girls loved the chicken before the sauce, so I saved them plain for them and they thought it was Chick-fi-la! I am thinking this will be bomb in a wrap or on top of a salad - All around win in our house!

What you need:

• 3 boneless, skinless chicken breasts, cut into bite size pieces
• 1 egg
• 1/2 cup of whole wheat flour
• 1/2 cup of Frank's hot sauce (I didn't use as much because the girls ate them plain)
• 1 tbsp. butter, melted (optional)
• 1 tsp garlic powder
• 1 tsp seasoning salt
• Extra Virgin Olive Oil Spray

What you need to do:

1. Preheat over to 400.
2. In a bowl, crack and scramble egg.
3. In a second bowl, add flour, garlic powder and seasoning salt - mix thoroughly
4. Spray a baking sheet with olive oil spray (I love the Target Simply Balanced Organic Extra Virgin Olive Oil Spray
5. Dip the chicken in the egg to coat.
6. Next, dredge the chicken in the flour mixture and cover evenly
7. Place coated chicken on baking pan.
8. Once complete, spray the tops with the olive oil spray (helps them to brown)
9. Bake for 10 minutes, then flip and bake for 10 more minutes
10. Optional step: Stir melted butter and franks together in a bowl and dip the baked chicken in the mixture until evenly coated - I just dipped mine in franks and left the girls plain!

Perfect to dip into Bolthouse Yogurt Ranch! Enjoy!

22 Minute Hard Corps

Alright my T25 and P90x3, time saving lovers -- I have big news for you!!! I am so excited! Legendary trainer Tony Horton has created a challenging but simple-to-follow workout program inspired by training techniques used by the military. Each workout in 22 MINUTE HARD CORPS is a quick—and intense—calorie-blasting drill designed to get you " boot camp fit " in just 8 weeks. You just show up, keep up, and get in shape!

What is 22 Minute Hard Corps?

•  A challenging, military-inspired workout program designed to burn fat, build lean muscle,  and get you “Boot Camp Fit” in 22 minutes a day.
• The latest fitness breakthrough from P90X® creator Tony Horton, inspired by his time spent at  U.S. military bases around the world, helping troops train to their maximum fitness potential.
• A series of 8 superefficient routines designed to maximize strength gains and fat loss within  the 22-minute workout window.

Is 22 Minute Hard Corps for me?

• It is for busy people without a lot of time to spend at the gym working out.
• Former members of the military, who want to get back to the fitness level they had when they  were in the service.
• Anyone looking for a “no-frills” workout that gets results without requiring them to learn a lot of complex moves.

Why is 22 Minute Hard Corps different?

• Superefficient, 22-minute workouts that condition your whole body with moves tough enough  to challenge you, but straightforward enough for you to do on Day One.
• Optional, two-a-day Hell Week Challenge pushes your results from great to absolutely epic.
• The easy-to-follow workouts designed to deliver dramatic, visible results.
• Anyone at any age or fitness level can do it!
• It helps you lose weight, increase energy, and feel better in almost everything you do.

Are these real “boot camp” workouts?

• The 22 MINUTE HARD CORPS workouts were inspired by Tony’s time spent training U.S. servicemen and women to their maximum fitness potential. They combine the no-nonsense simplicity of military PT (Physical Training), with Tony’s personal expertise in functional fitness and creating quick workouts that deliver great results in a short amount of time.

What equipment will I need?

• For some 22 MINUTE HARD CORPS routines, you will need a pull-up bar or resistance band and door attachment, as well as a Beachbody PT Sandbag or dumbbells.

What will I be getting in the Base Kit?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Free gift from ME!)

My Exclusive Test Group is forming now and I would love to have you join us!

Apply here and I will respond within 24 hours - let's get you started on the journey you deserve....

Fill out my online form.
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Turn your Resolutions into Results

Although I don't believe you need a Monday, a new month or a new year - it can't help to tap into that 'new' motivation! I know I will be - I am already thinking about my New Year goals - for my family, my marriage, my career, my body, coaching, and financially - yep, I think about all these things! I  want to know how I can be better all the way around! And I want to kick this off with you!

So what is this group all about???

• Everyone including myself is committed to a workout program (not sure where to start? no worries, we will figure it out together!) - I will be continuing my Hammer and Chisel schedule
• Everyone is committed to checking in the group daily!
• I am going to teach you how to meal plan and prep weekly - as well as include budget tips!
• Daily motivation, accountability, 1:1 coach support
• Recipes for your entire family!
• Positive mindset activities

Lets do this! Let's kick off the New Year with a game plan! I know for me personally, I spent year after year making the same resolutions - but I realized, you can't live the same year over and over again and call it a life... thinking about that, really made me dig deep and soul search.. it is so true, and yet sad - I am not going to live another year on rewind and replay.

January 4th is our preseason start date - during this week I will give you daily tips and tricks to being successful during the Challenge!

Ready?

To be considered for the challenge, please fill out the application below!

Fill out my online form.

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Crockpot Beef Tips!

Fabulous! Ahh, switching it up - ready for a recipe without chicken for once? haha... I usually make this and just toss the beef tips in, but I wanted to thicken up the broth so I floured and pan fried the beef first - not sure it made a huge difference though!

What you need:

• 1 pound lean beef tips
• 1 pound of baby carrots
• 1 pound of mini potatoes
• 2 cups low sodium beef or vegetable broth
• 1 onion, diced

What you need to do:

1. Optional - heat 1 tbsp extra virgin olive oil in a frying pan. Lightly flour beef tips and quickly brown in the oil
2. Add to crockpot - along with all the above
3. Sprinkle with pepper
4. Cook on low for 6-8 hours!

Fit Momma Workout - Arm and Upper Back

Got some giggles out of my big girl with this one! I am currently doing the 3 Day Shakeology Cleanse, so I am keeping my workouts on the lighter sided (yoga, pilates, abs) but I miss my weights!

So I will use my little cuties for my weights today!