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 :)

Oatmeal Raisin Cookie Shakeology

I love cookies - okay, I love all sweets! My favorite cookie though, hmm toss up between the sugar cookie and a good ol' oatmeal cookie - so why not take one of my favorite cookies and turn it into a shake :)

What you need:

• 1 Scoop of Vanilla Shakeology
• 1/4 c of rolled oats uncooked
• 1 tsp of vanilla
• 1/4 tsp of cinnamon
• 1 cup of almond milk
• 8 ice cubes

And simply - blend and top with a small handful of raisins!

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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Shakeology Cleanse

I have been on my fitness and weight loss journey for quite some time, and I'm not always perfect - who is? ;) So every now and then I need a little jump start to get me back in the game... I have done the Shakeology Cleanse several times and it has helped me get over a weight loss plateau, decrease cravings and help me get a great restart when I feel my nutrition slipping! I highly recommend this cleanse because although low in calories, it still has adequate nutrition to help your body stay full and focused!

So... How do I do it?

It is pretty simple - I pretty much make each day the same, but I switch up the fruit! It is very easy to
prepare for, I spend a little time the night before cutting everything up for a salad and grilling chicken - and ummmm, yeah that is it! So you follow this meal plan for 3 days:

Can I workout?

• Yep, I just keep it light - pilates, yoga, 10 min abs, a walk with a few jogs intervals.

Results...

• So I will be honest, prior to doing this cleanse, I was having more and more cheat meals that
  were getting closer and closer together and I was having a hard time with portion control. I was working out and not seeing results - and I knew my problem was at the end of my fork... I was bloated and tired.
• I felt really great the whole cleanse, and I caught myself almost eating the last few bites off my girl's plates, or a handful of their cereal - and I realized how much I was probably eating without even thinking about it.. so this was a great reminder and mindset change.
• I am very pleased with my physical change, and I lost 4 pounds on the nose!
• Refocused and ready to take on the world!

 

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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!

Boo-Tay Challenge Group

 

I think I say this before every challenge group, but I just can't help it - so here it is ;) I AM JUST SO DARN EXCITED FOR THIS GROUP! Okay, now I will explain why lol! So, as I continue my own fitness journey I have been doing a little of this and a little of that - but for this challenge (in preparation for December's launch of Hammer and Chisel) I will be doing the 21 Day Fix Extreme with the Countdown to Competition Meal Plan - and I am hoping you will join me! Nothing like having a little bit of accountability!

My 30 day groups are very successful, on average women lose 10 pounds in 30 days - which is the ideal rate of consistent, and long lasting weight loss!

 

^^^Seriously, how awesome are all of those? These are my challengers first 7 day stats from my Back to School Challenge Group! ^^^

What I do to help coach YOU!

1. I help you pick the ideal program for YOU
2. We work in a group with like minded women and one on one
3. Meal planning assistance
4. Budget and Family friendly recipes
5. Daily motivation, accountability, and tips
6. I will help you change your perception of food and nutrition
7. Extra squat and boo-tay workout schedule!
8. Provide you with dense super food meal replacement shake (Shakeology)

My favorite thing about my challenge groups is that 95% of my challengers come back and do challenge group after challenge group! Which is good news for my newer challengers because not only do you get my experience and expertise, but you get their support and advice as well! Awesome and motivating environment for everyone!

So how do you get in? Fill out this application, and I will respond in 24 hours! First to commit, first to get a spot! Hope to see you there!

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October - Breat Cancer Awareness Month

I consider myself a women's health care advocate, so it is very natural for me to talk about Breast Cancer Awareness this October. With one in eight women having a breast cancer diagnosis at some point in their life, it is a huge women's health topic. Early detection and treatment are the key to survival, making awareness top priority!

1. Know your risk

• Talk to both sides of your family to learn about your family health history
• Talk to a health care provider about your risk of breast cancer

2. Get screened

• Talk with a health care provider about which screening tests are right for you if you are at higher risk
• Have a mammogram every year starting at age 40 if you are at average risk
• Have a clinical breast exam at least every 3 years starting at age 20, and every year starting at age 40

3. Know what is normal for you and see a health care provider if you notice any of these breast changes:

• Lump, hard knot or thickening inside the breast or underarm area
• Swelling, warmth, redness or darkening of the breast
• Change in the size or shape of the breast
• Dimpling or puckering of the skin
• Itchy, scaly sore or rash on the nipple
• Pulling in of your nipple or other parts of the breast
• Nipple discharge that starts suddenly
• New pain in one spot that doesn't go away

4. Make healthy lifestyle choices

• Maintain a healthy weight
• Add exercise into your routine
• Limit alcohol intake
• Limit menopausal hormone therapy (postmenopausal hormone use)
• Breastfeed, if you can

Fit Momma Workout - I'm Gonna Eat Ya

Okay mommas, lets tone up those arms while getting some sweet baby giggles!

 

 

21 Day Fix Approved Chicken Noodle Soup

 

Chicken Noodle Soup is one of my favorite foods! And it is awesome that with just a few little tweaks, I can make this approved for my 21 Day Fix Meal Plan! This takes me 15-20 minutes to prepare and I get about 4 meals out of it! Enjoy!

 

For my Fixers one serving equals 2 greens, 1.5 yellows and 1 red

What you need:

• 1/2 c chopped onion
•  1 minced garlic clove
• 2 c sliced celery
• 4 cups of low sodium organic chicken broth
• 3 cups of chopped rotisserie chicken breast (boneless, skinless)
• 2 c sliced carrots (or if you are lazy like me, you buy the bag of carrot chips!)
• 1 1/4 c of cooked whole wheat pasta

What you need to do:

1. In a large pot - toss in the onion, garlic, celery, broth, chicken and carrots.
2. Heat on high until boil
3. After boil, reduce to low and cover for 30 min (or until carrots are soft)
4. Measure out 1 yellow of pasta and put into a bowl.
5. Top with soup (about 1-1.25 cups)

Nutritional Facts:

Total Fat - 8g
Sodium - 518mg
Carbs - 26g
Fiber - 5g
Protein- 44g

Cheese Tortellini Primavera

 I admit, I am a really boring eater - I could eat grilled chicken every day... but I love to spice up my side dishes. One of my favorite things to do is to mix my carbs and veggies together! It tricks my brain into thinking I am eating more carbs than I should, meanwhile I am sneaking in tons of veggies! Win, Win!

What you need:

• 2 cups of cooked broccoli (I use frozen steam fresh and steam them in bag prior to use)
• 2 cups of spinach
• 1/2 cup of sliced mushrooms
• 1 cup of tomatoes (cherry slices or romas diced)
• 1/2 cup of fresh basil, chopped
• 20 oz package of organic cheese tortellini
• 2 cloves of garlic, minced
• Extra Virgin Olive Oil
• Fresh grated parm for topping

What you need to do:

1. Boil tortellini as per package instructions
2. In a large frying pan, add 2 tbsp. of EVOO, garlic, mushrooms and broccoli. Cook on medium for about 10 minutes (I like my broccoli and mushrooms a little browned)
3. Add in spinach, tomatoes, basil, and tortellini - cook on medium/low
4. Cook until tomatoes soften.
5. Serving size is 1.5 cups - top with fresh parm!
6. Enjoy!

Clean French Toast

 

I must admit, breakfast is my favorite meal of the day - I could eat breakfast food all day long! I was afraid I was going to have to give up my favorite foods... NEGATIVE! Just needed to figure out how to make it healthier! My girls love this recipe! 

What you need:

• 1 egg
• 1 cup milk, or soy milk, or almond milk
• 1 teaspoon vanilla extract
• 6 slices clean, whole grain bread
• Cinnamon, ground

 

What you need to do:

1. Crack your egg into a large bowl.
2. Add milk and vanilla.
3. Mix well with a whisk.
4. When you dip your bread into the mix, do it quickly. Drop it in, flip it over, and take it out again immediately.You just want to coat the bread. Not soak it.
5. Using a non-stick pan and a very light coat of olive oil to cook the bread on both sides. Cook till golden brown.
6. Serve with a bit of honey or maple syrup for dipping.

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Clean Soy Honey Chicken Breasts

I can't help myself, I love Chinese food! And I am admittedly the laziest cook.. This recipe pretty much covers these two areas! The girls loved the chicken, thinking it was sweet and nicknaming it, "sugar chicken"!

What you need:

• 2 lbs of boneless skinless chicken breasts
• 1/3 cup honey
• 1/3 cup low sodium soy sauce
• 1 tsp of ground ginger
• 1 tsp minced garlic
• 2 tbsp dried minced onions
• 1/4 cup slived green onions

What you need to do:

1. Trim the fat off chicken.
2. In a medium sized bowl, mix honey, soy, ginger, garlic and dried onion.
3. Foil and spray a 9x13" baking pan with extra virgin olive oil.
4. Add chicken to pan in a single layer, top evenly with marinate
5. Cover with plastic wrap and marinate for at least one hour.
6. Preheat oven to 425 degrees
7. Bake chicken for 30 minutes. Remove chicken from the oven, turn pieces over, top with sliced green onions, and return to oven and bake for 10-15 more minutes.
8. Serve and enjoy!

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Insanity Max:30 Week 1 Review

 

After 2 rounds of T25, a little bit of Les Mils Pump, a little bit of TurboFire and 2 rounds of the 21 Day Fix, I needed to do something a little bit different as my weight loss has slowed down. I was losing weight at a very steady rate since April, but with a little lax in my diet and not being overly challenged in my workouts it had slowed and some weeks even stalled... Then like magic Insanity Max:30 was announced and I knew it would be my next challenge!

 

 

What my OCD brain loved was the nutrition plan - no guessing! Here is a list of foods, here is how much you can eat in a day, and here is a recipe book - how perfect! Everything from breakfast, to Shakeology recipes, to dressings!

Meal planning and prep is always key for me! My young girls demand a lot of my time and attention, we are on the go a lot of times and I work nights and evenings... so having a plan and having it ready to go at a moments notice helps me keep myself in check!

 

 

The fun part about taking on this 60 day challenge is that I am doing the program side by side with my exclusive test group!

Day 1 - Cardio Challenge

Cardio Challenge is the "fit test" of the program... Phew! Not easy and honestly I was a little disappointed with myself! The program has scheduled breaks (30 seconds about every 5 minutes) and I had to take 5 breaks on top of that!!! I got my heart rate up as high as I ever have and my highest calorie burn in 30 minutes which is amazing to me because I took so many breaks! I felt amazing (and thirsty!) when it was completed!! I instantly knew that this program would be what I needed to re-jump start my weight loss!





Dinner Day 1 - yum!

Day 2 - Tabata Power!

I really enjoyed this workout - I love pushing my body and using my body to train my body. Tabata training is an intense 20 seconds on, 10 seconds off... I thought to myself - "only 20 seconds ha I can do that" whoa it was intense! Had a great sweat going and felt amazing - although I am not sure how I am going to wash my hair.

 

  

Day 3

Today was supposed to be Sweat Intervals - I worked night shift the night before and I was getting ready for a second 12 hour night shift... I got up early to do my workout - only to find my girls begging for mommy time... Aubrey wanted a game of Chutes and Ladders and Kate wanted to play peek-a-boo - and I just couldn't pass it up! Especially after not seeing them all day - So they win (and so did I) - Rest day today and Sweat intervals will be made up for on Saturday!

Day 4 - Tabata Power

Ummm yeah - that didn't get easier

 

Day 5 - Friday Fight

Holy Crap! First of all, I was disappointed to find out that there weren't as many breaks - this really was a challenge between mind and body! It really pushed me past limits I ever imagined... whoa! The time went so fast, I was so focused on learning the new moves and convincing myself not to give up...

 

Saturday - Making up that missed Sweat Interval workout!

This was my favorite workout - it was a great mix of cardio and strength building! I added in 10 minute Ab attack since the girls were actually behaving for me lol - OMGsh! I thought the 21 Day Fix 10 minute Fix for Abs was a killer, this was unlike anything I could've imagined! I loved it! My body is so sore and I can see and feel it changing!!

 

PUMPED FOR WEEK 2 - even though it is the holidays and we will be busy and temptations will be high - I got this! More than ever I want this for myself... Shaun T said something in one of his pre-workout speeches that really motivated me - it's about me, in these 30 minutes its about me - getting me in the best physical condition.. I am so ready to be the best version of myself!!!