Thursday, January 29, 2015

Easy Weeknight Recipe - Chicken Dinner

I was so pumped when I bought the chicken for this recipe. 3 bone-in, skin-on chicken breasts cost me only $3.18 at the grocery store on Sunday. Totally crazy if you ask me! I guess I'm used to paying for the de-boned, de-skinned chicken that I never realized I could save money just by doing it myself. I'm going to start paying more attention to the different prices in chicken now, gotta save money wherever we can!

Anyway, this recipe does require a little forethought. So FYI, you'll want to start marinading the chicken in Greek dressing before you head off to work in the morning. Otherwise, this is incredibly easy. The hardest part is waiting 50 minutes for it to cook in the oven :)

Roasted Greek Chicken with Vegetables


Ingredients:

  • Greek Dressing to cover Chicken (this is my all-time favorite
  • 3 Chicken Breasts (bone-in, skin-on, about 3 pounds!)
  • 6 Tbsp Olive Oil
  • 1 Lemon (thinly sliced)
  • 1/4 cup Lemon Juice
  • 4 cloves Garlic
  • 1/2 tsp Black Pepper
  • 1 tsp Salt
  • 8 Red Baking Potatoes, Quartered
  • 1/2 pound Greek Beans, Trimmed


Directions:

  • Marinate chicken in Greek Dressing for at least 1 hour (the longer you marinate it the more flavor though!)
  • Preheat oven to 450 degrees F. 
  • Coat a large glass baking dish with 1 tsp olive oil. Layer the lemon slices on the bottom.
  • In a mixing bowl, combine the remaining olive oil, lemon juice, garlic, pepper and salt. Add Red Potatoes and cover with mixture. Remove potatoes with tongs so that there is some olive oil mixture in the bowl still. Place the potatoes around the outside of the baking dish on top of the lemon slices.
  • Add Green Beans and lay them in the center of the baking dish. 
  • Finally, lay the chicken on top of the vegetables. 
  • Roast the chicken for 50 minutes. 
  • Remove the chicken and return the beans and potatoes to the oven for an additional 10 minutes (they need more time to get soft). 
  • Split into 4 equal servings and enjoy!



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Tuesday, January 27, 2015

21 Day Fix Extreme!

So I’ve been holding something back from you guys… and I don’t know why! Other than the fact that I’ve been really busy with all my Insanity stuff! Anyway, a little over 1 year ago Beachbody launched the now #1 home fitness program the 21 Day Fix created by Autumn Calabrese. The 30 minute total body workouts, paired with easy to follow nutrition guide and portion control containers created amazing buzz and even better results. It has taught everyone what portion control really means. And because it easily fit into your daily life, it was achievable. Now….There’s an even more extreme version. Yep, it’s called The 21 Day Fix Extreme!!


Why did they decide to come out with a round 2? Because everyone was crushing their goals and needed something to help them get to the next level. Coming February 2nd, anyone who has a Team Beachbody Coach (if you don’t have one, sign up HERE for free) has first dibs on this program before ANYONE else!!

The goal with the 21 Day Fix Extreme is to create killer results, more muscle tone, definition, tightened up nutrition plan and advanced moves.  The workouts are meant to get you shredded.  Autumn actually shares her competition meal plan with you to help you shred those pesky pounds that many of us hold onto.


Who should buy the program?
21 Day Fix Extreme is idea for those with a dramatic short-term weight los deadline—like an upcoming vacation, wedding or any big event. It’s an excellent next step for 21 Day Fix grads looking for a new challenge. OR, graduates of P90X, Insanity and Focus T25. The 21 Day Fix Extreme is also great for those who don’t have much weight to lose but want to see abs and other muscle definition. And if you hate counting calories, weighing food or following complicated recipes….then this is for YOU!

So what’s the details?
The program is 21 days long.
You do one 30-minute workout each day.
You can do all the workouts in your living room or any space that give you a 6x6 feet space.
And you’ll need workout shoes.

The workouts include:
Plyo Fix Extreme: An explosive lower-body workout that uses jumping and resistance to torch calories and sculpt muscles.
Upper Fix Extreme: By alternating opposing muscle groups, this no-rest upper-body workout will shred the chest, back, shoulders, and arms.
Pilates Fix Extreme: Using a resistance band for every exercise, this intense mat workout works the entire body, placing emphasis on the core.
Lower Fix Extreme: Glutes, quads, hamstrings, and calves will get stronger, leaner, and more defined with 30 minutes of challenging resistance work.
Cardio Fix Extreme: Combining weighted cardio moves with traditional metabolic training intervals keeps the heart rate soaring.
Dirty 30 Extreme: Using only seven compound moves focusing on multiple body parts at a time, this workout will burn extra calories while defining muscles. Get down and dirty, and get it done.
Yoga Fix Extreme: A fast-paced flow yoga class, combining strength, balance, flexibility, and power.

There is also a bonus workout that you get for ordering through me!

Does this sound like something you would like to do? If so, complete the application below to get access into my exclusive test group!


The launch date is set for February 2nd. If you complete the application I will give you the details of my group, plus get you up to speed with launch details, extra info and tips! What are you waiting for? Summer isn’t that far away, imagine what you can accomplish in only 21 days. Even more than that, imagine what you can do if you made this LIFESTYLE change. A total life transformation. Let me help you make it a reality!


There are tons of Wufoo features to help make your forms awesome.


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Monday, January 26, 2015

Nervous Nelly

You could say I'm a little nervous for tomorrow. 

It's my first Live Insanity workout. I have a lot of thoughts going through my mind like: Will they like it? Am I going to be able to talk 30 minutes in? What if I forget a move? I hope I don't mess up. What if nobody comes? What if I fall??

Considering I've never been a fitness instructor before I think I'm allowed to have all of those thoughts going through my mind. All of those thoughts are what held me back from doing it before so I think it's natural that they all pop back up today.

But one thing I've learned is that if you're not scared of failing, you're not pushing yourself enough. Even when I was hired at my new full time job a year ago I was scared of failing. I was scared of losing money, wasting everyone's time and just not being good enough. But by doing it anyway I discovered I COULD start a cafe, I COULD manage 15+ students on a daily basis and I COULD earn the respect of people I worked with who doubted the concept.


I'm trying to remind myself that hard work will pay off. The nerves are just there to make sure I challenge myself.

After all, I can't imagine going through life without creating new goals for myself. I've never been somebody that is good at just milling along. I've always had something in the distance that I was chasing after. In high school it was to get into Penn State University. While at Penn State it was to get into a dietetic internship program. While in my internship it was to pass the RD exam. When I passed the RD exam it was to get a job. When I got a job (that I quickly realized I hated) it was to find a new, BETTER job. When I got the better job, its turned into becoming my own boss and being responsible for ME and people who want help. So that's where I am now. I want to teach Insanity to people who are ready to challenge themselves physically and mentally. I want to help show people that you can do anything you want. I want to turn my side business into my full time income. Because I've found it's what I truly love doing.

I've always been a nervous nelly when it comes to achieving my goals. But somehow I've always dug deep and found the strength inside to perform well in those scary situations. So that's what I'm hoping for tonight…the ability to dig deep and fake it till I make it tomorrow ;)

Wish me luck!

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Thursday, January 22, 2015

Healthy Creamy Chicken and Wild Rice Soup

Tonight I made a REALLY good soup!! And the best part is I did it in a crockpot. Which we all know is the all-time easiest cooking vessel. You pretty much can't mess it up.

It's a HEALTHY version of Creamy Chicken and Wild Rice Soup. One of the main reasons I like making my own soups is because of all the salt that you'll find in soups at restaurants and on the grocery store shelves. To lighten up the salt in this recipe, I bought NO SODIUM ADDED Chicken Stock. If you made your own chicken stock it would be even better :) Hope you enjoy!


Ingredients:
-4 cups Chicken Stock
-1/2 Yellow Onion, Diced
-2 Celery Stalks, Diced
-2 Carrots, Diced
-1# Chicken Breasts
-1/2 tsp Black Pepper
-1 tsp Lemon Salt
-1 tsp Garlic Powder
-1 tsp Onion Powder
-1/2 tsp Cumin
-15 oz can Yellow Corn
-3/4 cup Wild Rice (not quick cook)
-1/2 cup Flour
-1 cup Milk (if you like it creamier and not as healthy… you can always use heavy cream!)

Directions: 
-Combine everything in crock pot EXCEPT corn, rice, flour and milk.
-Cook on HIGH 2 hours.
-Add corn and rice
-Mix flour with milk until no clumps remain.
-Add to crock pot.
-Cook additional 2 hours.
-Enjoy!
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Wednesday, January 21, 2015

Insanity LIVE

In case you didn't see it plastered all over my Facebook page…I'm now an Insanity Certified Instructor!!


What does that mean? It means that I loved Insanity SO MUCH that I want to teach it in a Group Fitness setting.

Insanity Group Exercise classes are predesigned, athletic, drill-based, interval workouts. The workouts are inspired by drills that athletes use to improve their performance. You don't need to be an athlete to take this class though. And thats just the inspiration for the format. Just like how barre classes are inspired by ballet and kickboxing classes are inspired by martial arts, Insanity allows everyday fitness lovers to enjoy the drill based training to achieve weight loss and get more fit…like an athlete! 

Like the home workout, Insanity Group Ex offers total-body conditioning with HIIT cardio moves for anaerobic endurance, plyometrics for power, bodyweight for strength and a CORE focused section as well. Insanity works because of the MAX Interval Training it is based on. Like that informercial you've seen before, they flipped the typical interval workout and flipped it upside down (see pic). So you WORK more than you REST. This leads to increased calorie burn, weight loss and NOT muscle loss, increased metabolism and even the ability to burn MORE FAT during and AFTER class is over. That phase is called EPOC: Excess Postexercise Oxygen Consumption. The more intensely you perform the exercises, the greater your EPOC…which translates to burning more calories after class. 



The most frequently asked question lately has been…I'm totally out of shape, can I still do Insanity LIVE? ABSOLUTELY! In my class I will share a modification for every move. You don't have to jump unless YOU are ready to jump. Safety comes first in this workout. I'm there to motivate you and push you through the exercises you thought you couldn't do. 



So, if you're local to Madison and want a great workout…. click here to find out the days and times I'm teaching, as well as sign up!! 

If you're NOT local to Madison but still want to know more about Insanity…fill out the form below!
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Saturday, January 17, 2015

KT Tape Review

Recently I was shipped samples of KT Tape from the company to try. So before you read on, yes, the product was free for me! But these are my real experience and opinions. They didn't require a "good" review, just an HONEST review! Here goes...

I really only knew of KT Tape because of Kerri Walsh..you know, the super fit and insanely inspiring beach volleyball gold medalist. (Geez, I would LOVE to meet this woman!)

 

And to be honest, I don't have any need for KT Tape at this point in my life. I don't have bad ankles, sore shoulders or calf strains (thank goodness!). However, Joe has HORRIBLE ankles and suffers from plantar fasciitis. So when the company reached out, I knew Joe would be my tester. 


KT Tape is made of 100% cotton sheathes that are made to be durable and reusable. The material stretches in LENGTH but not in width, so it can be supportive to the area you need it to be. It's also made to have a "breathable" weave so that moisture can escape. If you have a current injury you can even wear this tape 24 hours a day (even in the shower!) to give you everyday support. Definitely something you can't get with regular grade medical tape. 

When I first felt the tape I was pleased with how comfortable and soft it is. It's not bulky and is very flexible. I gave my mom and dad the other rolls as stocking stuffers because my dad has tennis elbow and my mom has really bad arthritis in her knee. Neither of them were very helpful with this blog post….so if you're reading this mom and dad--GO USE IT AND WORK OUT! Haha.

Anyway, Joe got to use the pink roll :) 

Ankle Taping

Plantar Fasciitis Taping

The directions were very easy to follow and the tape was SUPER sticky. That's my first warning…try to not let the tape get stuck to itself!

You anchor the tape, then stretch, then rub the tape to activate the adhesive. We were skeptical at first that the tape would really stick through the workout. We're doing Insanity Max:30 right now so we sweat…a lot. But the tape DID stick and it didn't move. Even when Joe put his socks and shoes on, the tape didn't move. He's found that to be an issue in the past. The tape would sort of scrunch together and then be uncomfortable to walk on. 

Joe's review: "I really liked the extra support I felt. I would describe it as being in between old school tape and wearing a bulky ankle brace. I could really feel the added support when we were doing lateral agility moves. Usually that's when my ankle hurts the most, but I didn't feel any sting of pain. I'll definitely keep using this for our intense cardio workouts!"

Now, the next thing I was skeptical about was re-using the tape multiple times. But that works too! We would put the tape back on its backing and lay it out flat so that it could dry (it gets soaked in sweat). The next day it was dry and would still stick after we activated the adhesive!

As Joe said, you'll definitely keep using this product if you buy it. If you're suffering from a chronic pain in your joints/muscles or even a short term injury, KT Tape will really help you! It can give you piece of mind to PUSH YOURSELF while knowing you have the support to not hurt yourself. 

You can find a video that describes how to apply KT Tape here. And you can find out where to buy KT Tape here

Let me know if you do because I would love to keep giving this company awesome, real life, everyday people reviews! They deserve it! Awesome product for EVERYONE!


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Tuesday, January 13, 2015

How to BE POSITIVE During Your Fitness Journey!

Let’s face it… it’s not even close to being easy when we’re on a NEW or ongoing fitness journey. Well, any journey for that matter. It can be hard…REALLY hard. And while we’re in the thick of it surrounded by people doubting us, judging us, and tempting us to cheat it can be difficult to see the end result. But there are a few tricks that I’ve learned to rely on, and here they are!



1 – Don’t depend on things to make you happy. A lot of people tend to count on other things to make them happy or they’ll add an “if” to it. I mean, how many of you have said “I’ll be happy when I lose 10 pounds.” OR “If I get to leave work early today THEN I’ll be happy.” Well, here’s the secret to it – YOU are the only thing your happiness depends on. If you depend on an outside source or a future wish, you’re setting yourself up for disappointment.

Try this: wake up every morning and think of one thing that you’re happy for. If you’re my two of my best friends, it would probably be your cat (yeah, you know which cat ladies you are!). I don’t have a dog or a kid to be up in my face making me happy…but I do remind myself how thankful I am for the ability to get up and workout. Not everyone has the ability to get that endorphin rush early in the morning!!

2- Change what you associate happiness with! This was a huge moment for me. I used to associate happiness with sleeping in, drinking every weekend, and watching hours upon hours of television on the couch. Now, I’m not saying that those things don’t still make me happy, but I certainly don’t depend on them to BE happy! Instead, make your WORKOUT your happy boost. Make the healthy dinner that you prepare for yourself and your family your happy boost. Be happy that you made a healthier choice than you would have made the day before!

3- STOP Comparing Yourself! If I could stand up on stage and yell this out to people in the crowd, I would. Lately I’ve been focusing in on this more than ever before. I realized that when I would get on social media I would get SAD. I would think “man, everyone else is so successful…why hasn’t it happened for me yet?” Or, I would think “everyone already knows about Beachbody, there’s nobody left for me to coach.” Which is TOTALLY wrong. It’s just that I focused in on OTHER people and not myself and MY journey.

So, instead of focusing in on other people focus on JUST YOU. Set a goal and type it out on your phone, write it down, or tell someone! I mean, I’m all ears if you need me! It can be as simple as pushing further in your workout than you did the day before. It can be as hard as changing professions. The possibilities are endless and you’ll never get frustrated if you just focus on YOU and leave everyone else out of the picture. 


4- Make happiness the only option. There’s always a time in everyones life when they get “sick and tired of being sick and tired.” For me, I was sick of being sad about the way my body looked and sad about my strength. I was sick of feeling unhappy over something that takes TIME to change. So, I chose to be happy from THIS DAY FORWARD. No, it hasn’t been all butterflies and rainbows… I have to work hard everyday, but it’s been so much easier since changing my mindset!

5- Keep your eye on the prize. Usually about 2 weeks into your journey you’ll start to feel the effects of busting your booty and you’ll get TIRED. This is the point where you need to remember WHY you started. Is your goal in front of you everyday? No?? Then make it! Print a picture of your goal and put it on your mirror or desk at work. It could be a bikini you want to buy, a vacation you want to earn or a student loan you want to payoff! Just make sure it’s a big goal that you’re ready to WORK for! This way, when you’re in the dark moments and you want to give up…your goal is staring back at you and reminding you to never give up!


Be happy. Choose Happy. In your fitness journey, your business or your LIFE in general.
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Monday, January 12, 2015

Insanity Max: 30 and NEW RECIPE!

THANK YOU for your overwhelming support yesterday! I was pleasantly surprised to hear that many of you actually WILL miss me on Instagram and Twitter LOL.

Today I wanted to remind y'all that the Insanity Max:30 Challenge Pack is only on sale until the end of the month!! I'm obsessed with Max:30. So obsessed that getting up and working out at 5:30am isn't even a chore anymore!! I mean waking up isn't always easy but I don't dread my workout! I know that it's 30 minutes of insane moves and then I'll be GOOD TO GO for the rest of the day :) I've also started tracking my food A LOT better than I have been in the past :)

I think Insanity Max: 30 is a great workout for everyone! There's a modifier for each workout so you don't have to jump or do anything outside of your comfort zone. Also, since you track your max out time you have YOU as your own competition the next week. The power of that is really underrated. A lot of times people will say "I can't workout at home because I won't push myself." But I promise you, when you have your time starring back at you on the wall you'll have more motivation to push it and dig deeper!

Here's the video so that you can see this AWESOMENESS for yourself!


Want to join my January group?? Fill out this form!



I also found a recipe today that I HAD TO TRY! The one really bad habit that I got into while I was home was SWEETS. Like way too many Reese's Trees LOL. Anyway, to satisfy my after dinner sweet tooth I made:



Ingredients:
  • 1 cup 0% Greek Yogurt
  • 10 Drops Stevia Sweet Leaf 
  • 1/2 cup Mixed Berries (I used frozen)
  • 1/4 cup Pecans
Directions:
  • Mix together Greek yogurt and Stevia drops. Add in berries and pecans.
  • Pour onto cookie sheet in a flat layer. 
  • Freeze for at least 2 hours. 
  • Take out of freezer and thaw for 15 minutes, break it up into chunks. I just used a table knife and let it cut apart however it happened. Once you've broken it up, enjoy! Place leftovers back in the freezer. 
  • 21 Day Fix: If you ate about 1/4 of the total recipe, I'd estimate it to be 1/4 RED. Not enough fruit or pecans to count!
ENJOY!



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Sunday, January 11, 2015

I Quit Instagram and Twitter!

Like the title says…I quit Instagram and Twitter! I haven't actually deleted my accounts, but I did delete  the apps from my phone and iPad. Just in case someone needs to find out how to contact me :) 

Why did I do it? I had finally been attacked ONE too many times. I've been criticized in the past for following Tone It Up and commending them on their awesome nutrition guide and recipes. People said "you're a dietitian--why would you support a NON-dietitian." Well I supported them because they created a large community of supportive women, helping other women, to be confident and try new foods. In today's digital world where you can find BAD INFORMATION everywhere…Tone It Up has quality, science based information. There is nothing wrong with me supporting that.

Now that I am a Beachbody Coach I have been attacked a dietitian on social media (Twitter, Instagram). Yesterday one comment in particular offended me and I just said "ENOUGH IS ENOUGH." I was accused of being unethical.

NOPE. TOO FAR. NOT GONNA PUT UP WITH THAT.

My ethics as a Registered Dietitian is to uphold high standards of practice with an obligation to protect the public and and my clients. Through my business I help people start working out, eating healthier and believing in themselves. I am passionate about these programs and KNOW that they work. Insanity, P90X, The 21 Day Fix, the 3 Day Refresh and the rest of the Beachbody catalog of programs all WORK. I am very clear with customers that although I'm a dietitian, my advice and meal plans are things that I am just sharing. Not to be replaced by an in-person consultation should they have serious nutrition issues. I cannot assess or diagnose anything without an in-person consultation. The meal plan that I share is just an example, not a prescription. I have always been very open and honest about this because I take my profession very seriously. My team members appreciate this and trust me. For a stranger to accuse me of being unethical was taking it too far.

Well lets just call it what it was--the elephant in the twitterverse--she was a network marketing hater. To her, all I want to do is sell product. She doesn't see the hard work that I put into checking in on my challengers, creating tracking sheets to help them be organized and trying to motivate them when I KNOW they're tired and sore. She doesn't see that I create recipes, meal plan suggestions and REAL relationships with my customers. She doesn't know that when I have people join me as a coach, it's to help them earn more freedom for themselves by helping others. She jumped to conclusions and judged me, which I really don't like! I'm not perfect. Yes, I'm a Registered Dietitian and don't have my goal body. I still have more fat than what I want, I still struggle to follow through day after day and I can't do a pull-up. But DAMN if I'm not trying my hardest everyday to be better than I was the day before. Nobody can take that away from me.

So after I got upset and worked up over it, I wondered why I was wasting my time? I think some people appreciated my posts but I never used Twitter or Instagram as a platform to connect with my coaches and customers. So, I quit :) I will still be updating my Facebook page and this blog, where people are more POSITIVE than negative. I think when someone can hide behind a keyboard on IG/Twitter, they grow a huge ego and don't feel bad about tearing you down.


Hope you still follow along and can't wait to see where my new journey takes me :)

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Friday, January 9, 2015

I'm Headed to Nashville!

Yep! Its officially OFFICIAL! My plane ticket and hotel room are booked for Beachbody's Coach Summit in Nashville!!


Unfortunately it's not until July, but it's all I can think about right now when the weather is -11 degrees outside!! At the Coach Summit I'll get to workout with the trainers, learn about more ways to help people and meet all the people that are on my team. We're all friends over social media, email and phone calls but haven't met in person yet. It's going to be awesome! Being around a group of people who care about the same things you do is so empowering. 

Other than that, Joe and I are searching for a new apartment or townhouse to rent around the area! Our lease is up soon and we're getting a puppy!! Our current realtor doesn't allow dogs, so we HAVE to move. But since I'm getting a dog moving doesn't seem like as much of a chore :) The puppies will be born in February and I can't wait!! I've wanted a dog for years now. The breed is called a Duck Toller and they're beautiful!




Any good puppy training tips??
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Monday, January 5, 2015

Striking at the Roots

I read this quote yesterday and it really stuck with me.

"For every thousand people hacking at the leaves of evil, one is striking at the roots." - Henry David Thoreau

It stuck with me for a bunch of reasons.

First is because it's resolution season! There are so many people out there looking to get healthy right now. Unfortunately, most are being thrown information and "solutions" that don't really work. I mean how many times have you been approached to buy into these wraps, pills and month-long cleanses? Or maybe you've joined a gym at $50/month and have NO CLUE what to do! Those things are just hacking at the leaves of obesity. That's the first level. That's you taking a step in the RIGHT DIRECTION! It's hard to take that first step and its HARD to step outside of your comfort zone. But I'm not here to just trim back that first level…I'm here to help you get wayyy past that level. 

What I do as your coach is hack away at that root. Bare with me here as I get metaphorical :) Roots are the worst. Roots take a long time to get rid of. Roots grow back…hell, my OWN roots have grown back. I'm not perfect and I definitely don't think that my team will perfect. Roots can be weight gain, poor eating, skipping workouts…pretty much any bad habit that you thought you had broken and it creeps right back into your life.  What I'm trying to say is we ALL struggle. But on my side of the struggle, you get accountability. Accountability is the solution people need. Up until now there's been nobody there to hold YOU accountable to YOUR goals. Instead of saying "I wish I had a workout buddy" or "I wish my friends would support me"… let ME be that person for you. This is what I love to do.

So if one of your resolutions has been to get stronger, lose weight or tone up I'm here to help! Before you go spending money on programs that DON'T WORK, let me show you programs that are PROVEN to work! Fill out this form below and I'll contact you ASAP!



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