breakfast

Eat like your life depends on it!

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The color of your veggies means something!

Our bodies are pretty amazing things and do so much for us, we owe it to our bodies not to fill it with crap! Did you know that the color of food actually tells you something? It’s like a fortune cookie :)

Blue/Purple: Lower risk of certain cancers, urinary tract health, memory function, healthy aging. Ex: purple cabbage & eggplant.

White: Heart health, healthy cholesterol levels, natural detoxifiers, lower risk of some cancers. Ex: Cauliflower, artichoke, garlic, onion, mushrooms, parsnips, turnips.

Red: Heart health, lower risk of some cancers, memory function, urinary tract health. Ex: Beets, red peppers, radishes, red onion, rhubarb, tomatoes.

Orange/Yellow: Heart health, vision health, healthy immune system, lower risk of some cancer. Ex: Butternut squash carrots, peppers, pumpkin, sweet potato.

Green: Lower risk of some cancers, vision health, strong bones and teeth. Ex: Arugula, asparagus, broccoli, green beans, leafy greens, spinach.

Which color do you tend to eat the most? What changes will you make after reading this?

Meal Prep Tips!!

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Meal prepping is all about creating a method to the madness that is life and making things a little bit simpler for yourself. If your days are busy or you’re always on the go, having go-to snacks that you can take to work, the beach, on a road trip… well, it’s pretty much crucial!

Here are some high-protein snacks that you can prep ahead for the week!

✨ Hard-boiled eggs - here’s a ink that shows you how to make ‘em

✨ Canned fish - yeah, you probably love it or hate it. But if you’re in the former category, grab the portable, resealable pouches so there’s basically no prep involved - just grab and go! And most have seasoning and are still “clean” so it doesn’t have to be bland like we had as kids :)

✨ Nuts and seeds - make your own trail mix, making sure to pay attention to your meal plan! It’s easy to go overboard with portion control when it comes to nuts.

✨ Hummus - try making your own and snacking with carrots or other sliced veggies:

Beachbody also shares fully-created meal plans, and they’re even tailored to calorie levels if you’re following UPF - amazing right?! My husband loves these great lunch ideas so he can save money 2-3 times a week instead of eating out. I know, who is this guy???

Don’t forget about breakfast, which “breaks the fast” and energizes and fuels us for our day. Eating within 2 hours of waking up can help minimize temptations and you’re less likely to overeat later in the day. Try these 15 healthy breakfast ideas!

What snacks do you always prep to have on hand for when life gets a little crazy?

"Recipes of the Week" from Peak Physio!

I’ve recently been introduced to Peak Physio, Sports and Spine Centre, and only have amazing things to say about everyone there! Amy Goldstrom is one of their physiotherapists and she just got certified as a Function Medicinal Practitioner; yay Amy!! She created these clean, fun and delicious recipes that I’m passing along to you! If you wind up making them, tag @PeakSportsAndSpineCentre in your post and make her smile. I think I’ most excited to try the chai pudding and protein pancakes. What about you? Click on the image for the ingredients and instructions.

Help chose my business logo; vote below!!

So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!

My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?

Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!

Avocado Smash

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In Australia we call it Avocado Smash and it’s just about as good as gold! So delicious and filling. I chose this, with wholemeal sourdough and add 2 poached eggs on top. The macros are perfect for a balanced breakfast and if they have rocket on the menu, add that for flavor and spice!

Ultimate Portion Fix = 1R (with opt 2 eggs), 1Y, 1G (with opt rocket), 2B (chose ¼ avocado for just 1B and stir with lime juice and it will cover more area!). I never get more than 1B so I get creative!

Sweet Potato Muffins - MAJOR HIT!

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First let me say, this recipe can be made many different ways. I rencently made this for our babysitter’s birthday because she requested a healthy, nut-free, dessert-like baked good and since most things I make are clean, but have nut butter of some sort, I modified this. I’ll show you how below…

Ingredients the way I prefer it most:

  • 1 cup pealed orange sweet potatoes / yams (cook and allow to cool first. they should mash fairly easily so you can squish in measuring cup if you like, no need to dice or get all fancy here - cram it in ;)

  • 1 cup non-dairy milk. I prefer unsweetened almond milk (you’ll get enough sweetness from the potatoes, but if you need this to be nut free, you can use coconut milk, soy or rice milk)

  • 1/2 cup pure maple syrup (PURE, not Aunt Jemima’s here!)

  • 1 tsp vanilla extract (not imitation)

  • 2 TBSP hemp / chai seeds (these can be pricey and some kids don’t like the texture so it’s not do-or-die, I omitted them and they turned out just as well)

  • 2 cups less 2 TBSP wholewheat flour (if you need this to be nut-free), or 1 cup almond flour AND 1 cup whole wheat flour (this is my preference and what I used in the recipe)

  • 2 tsp baking powder

  • 2 tsp cinnamon

  • 1/2 tsp ground nutmeg

  • 1/4 tsp baking soda

  • 1/4 tsp ground sea salt

  • 1/2 cup miniature chocolate chips (then you have prettier muffins and isn’t that half the purpose? with my kids eating it, yes!) or use non-dairy chocolate chips if you need this to be dairy free.

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Preheat oven to 170 celsius and fill muffin tins with 12 liners. If you want more, fill a little less and you can get 18 easily.

Combine cooled sweet potato, hemp seeds (opt) and all wet ingredients in a blender and puree until smooth. Takes less than 2 minutes. In a large bowl, add remaining dry ingredients and stir thoroughly until well combined. Add wet mixture to dry and stir until completely mixed and then add chocolate chips (you could add sultanas instead, but lets live on the wild side and use dark chocolate chips here - there are health benefits you’re gaining too!).

Scoop mixture into muffin pan and bake for 15-18 minutes (if you made 18, cook on lesser side). Check doneness around 12 minutes. Remove and let cool a few minutes in the pan and then transfer to a cutting board to cool completely. Serve 1 muffin (if 12 servings) or 2 muffins (if smaller) with 2 eggs for a complete breakfast! ENJOY and share your thoughts below! These freeze well too!

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"Mum, you're the best cook ever!"

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I never brag so keep reading … these were the words from my 9 yr old’s mouth as he bit into these muffins all nice and warm! And because of the banana, they’re perfectly sweet with just 2 TBSP of honey! Seriously, no added sugar otherwise.

Here’s my recipe ——>
-1/2 c quick oat (I prefer Quick Oats vs Old Fashioned Oats because they don’t get as dry)
-1/2 c almond flour
-2 TBSP honey (try to always buy local - it helps with allergies)
-1/3 c CLEAN peanut / almond butter (really any nut butter will do, but know that some nut butters are more overpowering than others so consider that, esp when serving these to kids) - do not buy nut butters with added sugar or oil… why do that to yourself? Remember, we have goals we are working towards!
-1 egg
-2 large bananas, RIPE
-1 tsp vanilla
-1 tsp cinnamon
-1/2 tsp baking soda
-3 tsp cocoa
-1 c spinach (ok, hear me out on this…you’re going to have the cocoa above to mask any coloration so they won’t “see” it and you rarely ever taste spinach which is why it’s AH-MAZING to add to everything. Your kids are never the wiser and you’re just killing it softly in your kitchen! #MotherhoodIsNotForSissies
**I chose to add 6 dark chocolate chips to each muffin before they went in the oven bc…why not??!?

Yields 12 and takes 5 min to do all of this! Put all the ingredients in your blender in whatever order. Don’t you love how precise I am?!?!? haha If it' ain’t easy, AND DELICIOUS, I’m not making it. Enough said.

Put in pre-heated oven for 10 min at 375F or 10 min 175C. Next tip is crucial to your sanity. When they come out, set some aside for yourself. Or if you’re like me and omitted this step, I made 12 and when I turned around, i had 5 left so I divided them in half…literally and got 2 brekky’s out of them.

I’d love to see you serve 2.5 muffins with 2 eggs, or 8 egg whites, or 1 egg and 3 slices of lean turkey / ham rolled up, or 3/4 plain greek yogurt. That’s a pretty balanced brekky and you’ll be full till morning tea.

Enjoy and let me know how you go!

Power Muffins - prep ahead ;)

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I’ve written about these before, but they’ve been so popular amongst my challengers, that I was to share about them again. And there are so many ways to modify these Superfood / Power muffins, that I don’t want you to limit yourself to the recipe I shared HERE. Try adding 1 packet / scoop Vegan Vanilla Shakeology, or chopped apples / pears . When I made these this time I used liners to save on dishes and it made 14 instead of 12, so I’ll change the serving to 4.5 muffins for 3 days with an extra .5 muffin on a hungry day or later for snack.

These are great for any day, but I esp love them for 80-Day Obsession, LIIFT4 and Transform 20 where I find containers more helpful to follow. As written it’s 1R, 1G, 1Y and whether or not you use liners, the oil spray would be negligible so don’t count a tsp. If you add 1 fruit add .5P to each serving, or if you add Shakeology, add .5 R (rounding). I love warming them and adding 1 tsp peanut butter across the top. YUMMMM ;)

Let me know what you think! Here’s the batch I made today while on the phone…talk about multi-tasking! And it prevented me from tossing veggies we wouldn’t be able to eat before they were over due! #winning

NOTE - If you’re following 2B Mindset nutrition this would be a great breakfast with your FFCs and protein being equal and veggies for extra credit. Remember to drink 16 oz water first. :) #2bunnies

French Twist brekky, Brisbane - 1st visit

So many options, so hard to chose.  We went for eggs, bacon and other things, but this is for 2nd visit :) 

So many options, so hard to chose.  We went for eggs, bacon and other things, but this is for 2nd visit :) 

Oh wow, this place is decadent, creative, diverse and tucked away in Bulimba. If you're on the main drag, you'd never find it and we've been here over a year and just now discovered it!  The menu looked so good I was trying to convince my family what to order so I could try it all, but they chose different things.  Sigh. My choice was on the right... sourdough bread (which I passed on to my 5 yr old), roasted sweet potatoes and cauliflower (but came fried?), chickpea hummus, fermented cabbage, rocket salad, amazing guacamole and I ordered a poached egg on the side.  I did not go hungry and it was all gone!  I can say, everyone in our family was pleased! But check out Ty's order at the bottom. What in the world?!?! This place has gone crackers!

My husband's plate.  He gets lots of sauce when he doesn't want to share it. #LactoseIntoleranceIssues It looked amazing though and his plate was clean.

My husband's plate.  He gets lots of sauce when he doesn't want to share it. #LactoseIntoleranceIssues It looked amazing though and his plate was clean.

He is soooo excited about his plate.  I was too actually. Might have charged a "food tax" for cutting it up for him. Yes, I did do that. 

He is soooo excited about his plate.  I was too actually. Might have charged a "food tax" for cutting it up for him. Yes, I did do that. 

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Loved the decor here! So unique and warm and friendly.  They also offer free art classes on Sat starting at 8:30am. I need to go back and try this so I can have an excuse for another breakfast.

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Seriously y'all!??!?!  I ordered the plate on the left.  The pretty brioche french toast with strawberries, bananas, blueberries, warm maple syrup and a dollop (ok way ore than that) of vanilla ice cream on top. THIS seemed indulgent to me and I was giving my 9 yr old a splurge since he's so sensitive to sugar.  For whatever reason, my 5 yr old isn't affected as much.  

BUT, what they gave us, is on the right.  You might be asking, "what the hell is that?" And if you did, you asked the same thing I did. I paid $18 on that thing??? It is 2 layers french toast (it's so buried you can't even see it), fruit pictures, whipped cream, ice cream, caramel corn, fairy floss (picture cotton candy), 4 chocolate straws, and maple syrup.  I think I gaged when she put the plate down and I was so taken back, I was speechless.  My 9 yr old was speechless too, but for other reasons.  His eyes were huge and he dug right in. He kept offering us all a taste and we all said "no thanks mate!" haha  Smart move on his part.  Matthew kept yelling "gross dude, there's green hair on your food." I'll leave it at that!

Banana pancakes

Pancakes = 1R, 1P, 1TspSweet pot !Y, Rocket 1G (you can combine all these ingredients into pancakes as well and you don't notice the carbs or veggie, but use spinach not rocket...it's too strong in flavor).

Pancakes = 1R, 1P, 1Tsp
Sweet pot !Y, Rocket 1G (you can combine all these ingredients into pancakes as well and you don't notice the carbs or veggie, but use spinach not rocket...it's too strong in flavor).

I know I have a few versions of pancakes on my blog...banana pancakes, sweet potato pancakes, green pancakes, etc but y'all...I LOVE PANCAKES.  Like, LOVE!  My favorite are lemon pancakes my hubby makes, but they are not clean and it will cause all kinds of drool on my computer, so for now, I'm not blogging about them.  Mother's Day is coming up, it might be on my list.  Seriously though, I'm so obsessed with sweet potatoes, not sure I can leave them out of my breakfast every again as long as I live.  haha

Ok, super easy.  Grab a Ninja / Magic Bullet blender, doesn't need to be fancy and throw all these ingredients together. 

Ingredients:
-1/2 banana
-2 eggs

Directions: blend, pour in pan sprayed with Olive Oil and cook.  Enjoy!  1 serving size and 1R & 1P.  Top with 1 tsp PB if you wish (it's still delish without it) for 1Tsp if you need / want more containers. 

I feel silly even blogging about this because it's so stinking easy.  But, after I made this I thought about sweet potatoes and spinach...they both are 2 ingredients that can do undetected in most foods (yes, spinach might change the color, but not the taste).  So, I tried it again adding in 1G of Spinach and 3 slices of previously cooked sweet potatoes (1Y) and I got the perfect post workout meal in just pancakes.  Feel free to top with PB if your containers / plan allows.  

My kids like these with just bananas and eggs, but you could throw in sliced bananas also for texture, or chocolate chips for a treat! 

These last in the fridge a few days so I usually make 2-4 days worth at a time if I have 2 over rip bananas.   Let me know what you think! 

Day 26: Cardio Flow

Last hard workout of Phase 1! We made it y'all! 

It’s Cardio Flow and we're still at 4 reps, repeating for 30 minutes, so be thankful for that.  Next week we jump to 6 reps and I'm thinking "holy heck how will I do that?!". Set your intentions for the workout and press play. You can do this, we are already four weeks in.  This is nothing. 

DO YOUR CALORIE CALCULATION AGAIN BEFORE STARTING PHASE 2. The workouts are going to ramp up, so you will likely eat a little different than in Phase 1. Good news is, you might be getting MORE food! You need that fuel for your workouts so don't short change yourself.  I often hear women say they're just going to stick to a bracket...because...and that's not right y'all.  Autumn and dietitians spent hours upon hours writing this program, having coaches and challengers test it out BEFORE it even launched.  They know what works and what doesn't so don't become the personal trainer or dietitian here.  Stick with the plans to get results.  Food isn't bad, its fuel and if you want your body to work hard, you need to give it the proper amount and type of fuel!

We won't recalculate our brackets again till the start of Phase 3. People make the mistake of changing brackets every few days because they don’t see results fast enough and they're cheating themselves. They’re also cheating the plan by not following it to a T. Trust the process, do the work, and give it time!

Flourless Banana Bread Muffins

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Anyone else get caught up in the great deals at Costco and buy way. too. much. freaking. stuff?  I just did that with bananas and got like 15 GREEN bananas.  I thought I could use a few in smoothies till the rest were completely ripe and get through the batch.  W-R-O-N-G.  We left our blinds up overnight (which is a no-no in our house, the morning sun just bakes our fruit basket and there's no where for it to hide) so I woke up the next day to 15 BROWN...like no yellow to be found, bananas and tons of fruit flies.  

My family loves bananas and I have a lot of healthy repines pinned on Pinterest, but I wanted to mix it up a bit, so I searched 21 day fix recipes + banana bread and found this.  Now, I want to caution you on this...Beachbody does not publish these recipes so you're at the mercy of whoever writes these and hoping that they understand 21 day fix and aren't just trying to get hashtag search results.  A lot of the recipes I've clicked on aren't even key ingredients y'all.  It's a little humorous, but mostly sad. 

I modified this recipe quite a bit because I wanted more protein, a few more carbs (yeah, I said that) and less sugar.  I know, eye roll, but y'all, I got plans and sugar gets me 110% derailed.  One taste and I'm addicted all over again!

Here's what I used in mine:
2 eggs
3/4 c quick oats
1/2 tsp baking soda
1/2 tsp cinnamon
1 tsp vanilla
2 bananas, the browner the better
1 TBSP honey
1/4 c creamy nut butter (any will do) 
2 TBSP ground flaxseed
1/4 c almond flour / meal

Portion out evenly to fill 8 pre-sprayed muffin tins. If you want to add nuts or chocolate chips, go for it, but my container counts are for only the ingredients above. You could throw all this in a blender and just pour, super easily, but I already had the bananas in the bowl when I thought of that :/ Bake 375 for about 10 minutes, but watch since all ovens are different. I made these in Australia using celsius so this is my best guess for American oven conversion :) 

Yields 8 muffins, 2 muffins / serving.  21-day fix container counts are 1P, 1Y, .5R, 4 tsp

Day 13: Cardio Flow

My little cutie and my favorite shakeo recipe.

My little cutie and my favorite shakeo recipe.

Back to Cardio Flow today!  Who's excited???  It’s only 30 minutes, so give it all you’ve got then go have a fun, active weekend! You know the moves and know what to expect so I like to turn Autumn down and crank the music up!  If you still need her cues, then listen up! Form is always most important!

Do you know how to integrate Shakeology into your meal plan? Timed-Nutrition takes dedication, so it’s great to know that at least one of my meals — the one I fill with Shakeology— is going to be super-easy, and delicious.  On crazy busy days, I drink two.  I'll have one as a post workout meal (I add spinach to get my veggies in) and then for “Meal #1”. I mix: 1 scoop vegan vanilla or vegan chocolate, 1 purple of berries, 1 C unsweetened almond milk and 1 C ice. Thats 1 red, 1 purple, 1 tsp. ENJOY!

3 Day Refresh - Day 3!

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OMGGGGGG how is this the final day already?  I really like the Vanilla Fresh shake and so many ask if they can buy those al-a-carte, but the sad answer is...you can't.  Sorry!  It's only sold as a kit and only has 3 Shakeology packets, the rest are special formulated shakes with plant based protein so you stay full, but still detox.  Let me know if you want to try it and join my next accountability group on April 16th!  I run groups every month if that week doesn't work for you. 

Meals today:
breakfast: vegan vanilla Shakeology w/ blueberries & strawberries
am snack: fiber sweep
lunch: vanilla fresh w/ strawberries, celery & PB
pm snack: tomatoes w/ avocado
dinner: vanilla fresh, spinach salad w/ lemon & olive oil dressing (yes I did this all 3 nights. it's that good)

This was pretty easy and I'M ON VACATION! Most people wouldn't do a clean on vacation and if they did, they wouldn't follow through with it, but when you want a system reset and to change your habits, you just grit your teeth and push through.  Too bad this is so easy that it didn't require teeth gritting, but I was ready just in case :) 

We've talked about sugar cravings and water intake and how important drinking enough water is, but we didn't talk about emotional eating or GRAZING.  I hate that word because I do it all the time and it sounds like you're referring to a cow.  Right?  I mean I'm not in a pasture constantly eating, but it seems that way when I walk around the kitchen nibbling on this, finishing that, tasting this... you get the point.  Do you do this?  Those calories all add up.  Do you know the average Costco shopping trip costs a customer 400+ calories in just those tiny swish containers.  I mean, they are so tiny...how is that possible??  BECAUSE IT ALL ADDS UP! 

So, breaking habits is a huge reason to do the reset.  In 3 days it will be quite evident where you are gaining the extra calories. It might be finishing your kids plate, because really, it's a kids' meal so it's already small, can't hurt?  WRONG!  Or sampling food while cooking and getting almost a meals worth of food before you even plate it and sit down.  Yeah, that's happened in my house once, or ten times.  NOT GREAT!  I hope you reap all the benefits I did because in three days, even if the scale doesn't move, I've had huge take aways, and feel better, more rested, and more focused on FOOD = FUEL, not emotions.  And I want to change how I reward my kids from ice cream and sugary treats, to non-food items.  They are not dogs.  I don't know how that habit started, but I know how it will end.  I feel in control again!

3 Day Refresh- Day 2

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Was super excited to have my son join me again fro Day 2 of 3 Day Yoga!  He practiced yoga in Kindergarten back in CA and loves to show me how well he knows the poses.  He also has other names for them like "sitting in chair" is "sitting on the potty going #2" but he's 8 yrs old, all boy and pretty darn cute, so I let it slide. 

I made it out in the rain to get groceries, YAY!  We have variety now :)  We also endured an Urgent Care stop because as we walked in, my 4 yr old tripped and fell on a huge shard of glass that got stuck in his arm and as blood went everywhere, he was crying and my 8 yr old was about to throw up.  I hope you're laughing and saying to yourself "it's always something with little ones, right?" because that's what I said. really....just a grocery store run in the rain.  Why?!  Did I tell you he JUST got his stitches out last night from falling out of the tree and landing on a stick?!  This one.  Sigh.  

Anyways, so far so good.  Still not starving and finding this very doable!  Yay for that.  I'm more than half way through too!  One thing I want to make sure and stress is how much water you need.  DRINK ALL THE WATER! Your body is trying to rest, recover and release toxins so help flush them out with the correct amount of water.  If you get bored, add some lime, lemon, cucumbers or mint to it and it will make it more flavorful.  

Meals today:
breakfast: vegan chocolate Shakeology w/ 1/2 banana
am snack: fiber sweep
lunch: vanilla fresh w/ strawberries, 2 stalks celery w/ PB
pm snack: tomato w/ avocado
dinner: vanilla fresh, spinach salad w lemon & olive oil dressing

Tomorrow is Day 3! I can't believe how fast this is flying by and how great I feel.  Y'all, I even resisted BACON this morning after cooking it for my kids. I mean, that is the true test for me!  Don't even show up with dark chocolate chips or I might have to ask you to leave :) Just. Don't.

Power Muffins!

I don't know if you're like me, but if you shop at Costco, then chances are, you might be. Lots of times I have a veggie for dinner in mind and then I change my mind because there's zucchini, spinach or some veggie that 'needs to be eaten stat'. There are multiple ways to make these so feel free to use that veggie that just needs to go ;)  When I made these I did zucchini and carrots, but I've seen broccoli, spinach, carrots, zucchini, and every combination in between.  As long as you're measuring your veggies with your green container, you're staying on track. 

INGREDIENTS:
-¾ C quick oats
-1 large zucchini and 3 medium carrots (use a cheese grater or food processor to grind them up)
-6 eggs
-1 tsp cinnamon
-1/2 tsp baking soda
-1 tsp vanilla

DIRECTIONS:
Mix all together and spoon into a muffin tin.  Makes 12 and 4 are a serving so yields 3 portions.  Bake 375 degrees for 30 minutes. 

Another variation is to add Shakeology to them.  If you do this, cut the eggs by 2 for every scoop / packet of Shakeology you use. I personally wouldn't add more than one because you lose some of the nutrition in Shakeology when it's heated over 175 degrees so no need to waste it.  But the flavor of vanilla Shakeology is delicious in these.  let me know what you try!!

These are an excellent pre or post workout meal.  If using as "pre-workout meal" then just top with creamy peanut butter or coconut oil and you're good to go.  If you're eating them as a "post-workout meal" then add peanut butter and a fruit on the side.  How easy is this?  And it makes 3 servings so the next two days you can relax knowing you just wake, heat, and eat.  30-90 minutes later you are ready to exercise.  

21 Day Fix & 80 Day Obsession containers: 1R, 1G, 1Y, 1tsp (with nut butter or oil on top)

Day 10: Cardio Core

Here's Courtney's results in just TWO WEEKS y'all!  Stick with it!

Here's Courtney's results in just TWO WEEKS y'all!  Stick with it!

Remember, this workout alternates one cardio interval with one HIIT interval and one core move for 35 minutes. You’ll need your Beachbody strength slides for the core work and Beachbody Performance Energize!  I can totally feel the difference on cardio and leg days!

How are you feeling so far? Are you committed to your workouts and nutrition? I want you to make a promise to give it your all every day. This is for YOU, not anyone else. So if you don’t do your very best, you’re only cheating yourself. Who has time for that? Not me and NOT YOU!

Oatmeal Peanut Butter Easter Eggs

I'm not trying to be a debbie downer, but at Easter, I feel like sugar becomes the focus very easily!  There are mollies, chocolate and Peeps everywhere.  How gross are those marshmallow things?!?! I try to limit their sugar and focus on the reason for the season.  Yes, we do egg hunts, and sometimes 3-4 in a weekend, but I fill them with tattoos, erasers, and various non-sugary items that make the kids equally happy!  I promise! My kids are not deprived and there's no mis-behaving or sugar crashes an hour later so we all win!  These are a fun way to indulge a little without eating a sugar stick and festive too.  I switched some of the ingredients to keep it clean. 

Ingredients:
2 ½ C quick oats
3 TBSP peanut butter (keep it clean, should be just nuts and maybe salt)
¼ C maple syrup
1 tsp. vanilla
5 TBSP unsweetened almond milk
¼ C mini chocolate chips, opt (I prefer Dark Chocolate)
Sprinkles for decoration
Plastic eggs, wash first

Directions: 
In a medium bowl mix dry ingredients and set aside. In a large bowl add maple syrup, vanilla, milk and peanut butter. Stir until mixture has been combined, add the dry ingredient to the large bowl and mix with hands.  Once combined, add chocolate chips. Place in plastic eggs and let set in the fridge for 1 hour. Once done, gently open them from the plastic eggs and decorate with sprinkles.

Happy Easter!! The Lord has Risen Indeed!

Day 5: Leg Day

Leg day! Autumn’s favorite day of the week.  She says that a lot in her videos so if you forget this, she will remind us all.  ;) 

We have 45 minutes on the clock today and we are going to feel it. Grab your dumbbells and have 2 sets so you can figure out what to start with.  Don’t feel likeyou have to go really heavy now. Choose your weights carefully, listen for Autumn's form cues, listen to your body, and don’t overdo it. We still have 75 days of workouts ahead of us! 

Photo Feb 19, 8 27 05 AM.jpg

Speaking of tomorrow’s workout, we should  talk about Beachbody Performance Recover and Recharge. These are two supplements that can really help with exercise-induced muscle soreness and recovery.

Beachbody Performance Recover is what you drink right after your workout to help replenish your muscles and reduce exercise-induced soreness. It has 20 grams of protein, including branched-chain amino acids to help promote muscle growth, and pomegranate extract, which has been shown to promote muscle recovery.

Beachbody Performance Recharge is what you drink at night before bed to help reduce delayed onset muscle soreness (DOMS). With 20 grams of slow-release protein and tart cherry extract to promote overnight recovery, it helps you wake up ready to crush your next workout. And it’s like having a little dessert before bed!

I posted an article showing when to eat specific types of proteins.  At certain times of the day, or after specific exercises, you'll want to eat / drink fast releasing proteins, while other times you'll benefit more from slow release proteins. I find this so interesting and enjoyed researching and adding to this article found HERE

Visit my Shop Page HERE for more info on each of our 5 Performance Line products.  You can bundle them for savings so chat with me before ordering! 

Flourless Carrot Breakfast Cake

Ingredients
2 C gluten free oat flour (gluten free oats ground into a flour)
1/2 C granulated sweetener of choice (Stevia pref)
1 TBSP baking powder
pinch sea salt
1 small carrot, grated finely
1 C dairy free milk (Silk Unsweetened Almond Milk pref)
1 egg
1 tsp vanilla extract
6 T nut butter, melted (I used almond butter)

For the protein frosting
3 scoops Vanilla Shakeology
1-2 TBSP granulated sweetener of choice (opt)
1-2 TBSP nut butter of choice (optional)
Dairy free milk to form batter
For the coconut butter frosting
4-6 T coconut butter, melted
2 T granulated sweetener of choice
Dairy free milk to thin out

Instructions can be found HERE.  This breakfast cake is best kept in the fridge, and is freezer friendly too.