The "Quicks" on 21 Day Fix

The 21 Day Fix is a revolutionary DVD workout program that has really changed the way people look at exercise. It combines resistance training with heart rate elevation, which brings the perfect muscle-sculpting, cardio workout. Burn fat and calories to meet those goals in just 30 minutes each day. So long, "I don't have enough time". We all have 24 hours in a day. Channing Tatum doesn't get 25 hours in a day, just so he can spend and extra 45 minutes on his abs and 15 minutes on his hair. It doesn't work like that! But, "I can't seem to find the time" - oh yes, I'm a busy, too! But we don't find the time...we make the time. We don't magically find the time to make dinner. We make dinner because we have to, so we make time! Schedule it in. Make exercise a non-negotiable date with yourself, simply because you're worth it.

So, let's get to the nitty-gritty. What IS the 21 Day Fix and WHY is it going viral? Yes, VIRAL. Easily put: it's simple. Check out the specs - 

• it's a 21 day program - short and sweet!
• 7 different 30 minute workouts - easy to make the time for, and gives variety so you're not bored.
• you have the potential to lose 2 to 10+ pounds in just 3 weeks!
• comes with a super simple, easy-to-follow, customizable portion control system so you know exactly what to eat in order to reach your goals. No calorie counting!
• it's great for every fitness level, especially those who feel they are beginners in the workout world. 
• it uses equipment that you probably already have at home: a set of weights (for beginners, I recommend a set of 5 lb & 8 lb  dumbbells), a resistance band, and an exercise mat (optional, but recommended).

Check out these gals! Three weeks, AMAZING results. (Way to go, ladies!!)

Want a little sneak peak...? :-D Check out the details in this clip:

To make the 21 Day Fix even sweeter, I run monthly 21 day fitness accountability groups via Facebook. These groups are an amazing place for support, accountability, and encouragement during your fitness journey. My groups are completely free to those who purchase The 21 Day Fix through me! I provide the group with sample meal plans and a grocery list, and we talk about everything from our favorite fitness gear, to what to say to people that may not support us on our journey to health and wellness. I always recommend that participants enroll with a challenge pack. A challenge pack has the full DVD workout program, the portion control containers + the meal guide, and a month of Shakeology. (What's Shakeology? Check it out here). 

The winner of my January 2016 challenge group will be awarded a CASH PRIZE. Winning will be based on participation and not overall weightless, since everyone has different goals. This makes it fair for everyone! Interested? Email me or apply here. 


So, Anna, what do I do if I'm more advanced in the exercise realm? Then do The 21 Day Fix Extreme! The workouts are still 30 minutes long, require the same equipment (I suggest going for heavier dumbbells), and include the portion control system. 

I personally did the 21 Day Fix Extreme, and got some great results. And yes, I'm flexing ;-)

Want a sneak peak of the program? Check it out here...

Interested? Email me or apply here for my next challenge group. I would love to have you a part of it! 

I Can't Believe I Just Ate That. Now What?

So you ate Christmas dinner. Then a piece of pie. And egg nog. Then a piece of cheesecake. And dang it, you already blew your diet, so why have another piece?

Wrong.

We’ve all had those days where we stuff our face and then think, “Oh my gosh, what did I just do?” If you’re like me, you beat yourself up about it, and get so frustrated with yourself that you dip in to a slump and eat more because you’re upset.

Be kind to yourself, emotionally and physically. I tend to beat myself up for so long if I “mess up” with my nutrition. Several years ago I struggled with an undiagnosed eating disorder. I would slip up on my “diet” and would punish myself by further restricting calories throughout the day and running and exercising that much harder and longer. It was terrible. I was unhappy with myself and hated my body, even though I put so much work in to it. I was 95 pounds at my lowest, and my tiny 5’5” frame was frail. Believe me when I say that I understand. I’ve been there. Give yourself grace on this journey. We’re not perfect, and we’re not meant to be.

With that said, here are a few steps on what to do if you do binge eat.

1.     Put down the fork. Walk away. Think and say to yourself, “I will not have any more (insert food here).” Walking away and verbal acknowledgement is the hardest part!

2.     Drink a glass of water.

3.     If it’s evening time, go to bed. If it’s the middle of the day, find a distraction: go for a walk, run an errand, vacuum, etc. Do something that physically removes from the location and gets your mind off of the food.

4.     The day after you binge eat, wake up, drink a glass of water, and do 45-60 minutes of moderate-intensity cardio activity.

5.     Throughout the day, eat lots of greens & drink lots of water! Try eating a vegetarian diet for the day, as meat is more difficult for the body to breakdown. We want to flush as much of the gunk out of your system as possible.

6.     Stop eating an hour earlier than normal, in the evening, and go to bed an hour earlier. This gives your body that time to play catch up J

…and no matter what, LOVE YOURSELF.

Killer Crockpot Turkey Meatballs

Sometimes you just hit the nail on the head with a first time recipe. And yep, I did it this time. I was so excited about this recipe, that I knew I HAD to share it with you all! I bring you...

CROCKPOT SWEET & SOUR TURKEY MEATBALLS!

Not only are they delicious...they're CLEAN. Healthy & delicious. Love!

You'll need:

1 red onion
1 bag frozen fajita veggies
1 large orange
1/3 cup water
1/3 cup apple cider vinegar
3 tbsp honey OR 1 tbsp pure stevia
2 tbsp corn starch mixed in 2 tbsp water

1.5 pounds extra lean ground turkey
1/2 cup oatmeal
Salt & pepper to taste
2 tsp basil
2 tsp oregano
1/4 cup freshly grated parmesan cheese
2 tbsp olive oil

2 cups cooked brown rice.

Directions:
Cut the onion in 1" slices. Lay the slices in the bottom of the crockpot. In a blender, blend the peeled orange with 1/3 cup water. Add the orange juice to a sauce pan and heat on medium-high. Add the apple cider vinegar and honey/stevia. Once it gets to a low boil, add the corn starch mixture. Simmer and stir for 1 minute. Set aside.

In a large bowl, combine the oatmeal, salt and pepper, basil, oregano, and parmesan. Mix well and form in to 1 inch balls. In a large skillet, heat the olive oil and brown the outside of the the meat balls. Layer a few meatballs in the bottom of the crockpot, on top of the onions. Layer with half of the sauce. Add half of the fajita veggies, then meatballs, veggies, and sauce. Cook on low for 3 hours. Serve over brown rice.

Ooey-Gooey {healthy} Brownies.

Delicious chocolatey-ness, just WAITING for you to dive in and indulge, if you can even call it that. Because they're HEALTHY. Say "hello" to fiber. And chocolate. And vegetables. And chocolate. And fruit. And chocolate.

This recipe is for a triple batch. I never make a single batch of anything! Make more. Store them in the freezer. Make them less often. Unless you like to lick the spoon, like this guy. In that case, make them often. Very often!

Let's get to it! In a food processor or blender (if you're making them in the blender, make one third of this recipe), combine all the ingredients and blend until smooth:

3 can of black beans, drained and rinsed. 

2.25 tsp baking powder

3/4 tsp baking soda

3/4 tsp salt

3/4 cup oatmeal flour or brown rice flour 

1/3 cup cocoa powder

2.5 cups grated zucchini 

1/4 cup shredded unsweetened coconut 

1/3 cup xylitol 

Blend until smooth. Stir in 1/4 cup dark chocolate chips. Bake at 360 degrees for about 20-25 minutes in a greased 9x13 pan. Refrigerate and cut. Enjoy! 

Easy Crockpot Spaghetti Sauce

I love spaghetti sauce! This is a staple in our home, and something I make when I see our "supply" is running low. It's full of nutrient-rich vegetables and herbs. Delicious over pasta and sautéed vegetables :-)

1 yellow onion, cubed
1 large head of kale, washed and stripped of it's inner membrane
5 cloves of garlic
2 cups of water or beef broth
1 12-oz can of tomato paste
2 14-oz cans of crushed tomatoes
2 28-oz cans tomato puree
2 packets of stevia, or 1/4 cup brown sugar
2 tablespoons balsamic or apple cider vinegar
2 tsp salt
3 tsp oregano
3 tsp dried basil, or 1 cup fresh basil, chopped
2 bay leaves

Directions: in a crockpot, combine the tomato paste, crushed tomatoes, and tomato puree. Add in the brown sugar, vinegar, salt, oregano, and basil. In a blender, combine the water (or beef broth), garlic, kale, and onion. Blend until well combined. Pour in to crockpot. Mix well with other ingredients. Add bay leaves. Cook on low for 8 hours. Done!

I freeze my sauce in portions in sandwich-sized baggies, or in my silicone muffin mold. So easy for those quick lunches and dinners!

Finding the Joy in the Journey Amongst the Juggle of the Struggle

I’ve thought a lot about motherhood lately. 

Some days I feel Satan robs my joy of motherhood because of all the seemingly mundane tasks that each day holds: preparing food, changing another diaper, cleaning another spill. Then there’s the frustration of having little time to myself, surviving on less sleep than I would like, etc. However, I’ve been convicted lately to rebuke Satan out of these areas. He’s not allowed in our home, nor in our lives. We aren’t perfect, but that doesn’t mean I can open the gaps for him to sneak in. Does it happen when we aren’t looking? Certainly. But he’s evicted real quick.

I feel torn sometimes. I see articles where those moms make all the pretty crafts for their kids, fun looking lunches, trips and outings, and seem to give their kids 100% of their attention. They do EVERYTHING for their children…is it wrong to say that that’s just not me? These articles conflict me because I’M NOT THAT MOM.

Two months ago I started working as a Beachbody Coach. I have arranged my “work hours” during the day mainly to times when my toddler is napping or asleep for the night. However, I DO need that half hour in the morning and afternoon when he’s away to catch up on emails and check in on coach stuff. I feel guilty half of the time, like I’m neglecting my child and somehow setting him up for failure if he sees mommy on her phone or computer for 10 minutes. I feel guilty as he clings to my legs for the bazillionth time that morning while I try and get dinner in the crock pot. I feel guilty when I have to set him down to make us a snack, because some things just need two hands to get the job done. I feel guilty when I have no desire to go up and down the stairs 20 times in a row.

HOWEVER, I was reminded today, by a gentle tap from The Lord, that I do what I do BECAUSE of my family. I want to honor God with our lifestyle FOR my family. I do my job because it gives me that outlet to help others and pursue my passion. I exercise FOR ME to be healthy, so I can BE THERE for my family, and set that example. I prepare that healthy snack and crock pot meal because I want my family healthy and have energy, and we are to honor our bodies because they’re a temple. I take my son outside to play, and we read books, and go up and down the stairs 5 times in a row because I want him to grow and explore. He needs to see mommy in day to day life, and I let him in be a part of that. Am I perfect? Most certainly not. Do I hold myself to a level of perfection? Yep. And that needs to stop. The buck stops here. I say this with tears in my eyes, that I REFUSE to let Satan have even a toenail in our home. He will NOT steal my joy in the journey of motherhood. I will PRAY through every day and every moment that The Lord would give me strength to lay aside my selfishness and give what I need for my child and my husband. My actions won’t change much, because that’s not the problem. My attitude WILL change, though, because that’s my biggest fault. “Lord, give me strength for the journey. Please instill in me a fire and joy for motherhood. I pray for my toddler that he would see his mommy and daddy and gain a level of understanding. Please help me not wish my child were different, but pray through the moments and give me grace, so that I may give him grace. In Jesus’ Name, Amen!”

Monday Myth: Healthy Food is Expensive

I've had many people tell me that they can't eat healthy because "it's too expensive". So, is it? Well, no...and yes. You see, it all depends on WHAT you buy. Are you buying "diet" foods that manufacturers label as "healthy"? Are you buying that pre-made salad that costs eight bucks? You'll blow your budget in a jiffy, if so...and probably your waistline, right along with it.

First, you must understand that the most healthy foods will be those that are minimally processed - meaning they're in their most natural state. For example, in our area, I can get chicken breast for about $2 per pound. If I were to buy high quality deli chicken breast, I would fork out $10 per pound. The general chicken breast is a much healthier option. It has no preservatives, and I can cook it myself and know exactly what's in it - for a fraction of the price! The deli chicken will already be cooked, cured, preserved, and seasoned...and much more expensive.

Now, let me take a moment to touch on "diet" foods. Low fat, flavored yogurts, granola bars, and most breakfast cereals are NOT healthy. Many Yoplait Light flavors have more sugar than a serving of ice cream! Yes, these foods may be low fat, but they're also loaded with artificial colors, flavors, and preservatives. I promise, I'm sincerely not trying to harp on anyone who does eat these things because, because let's face it, they're handy! However, there are quick, healthier options available, as well. 

So, let's go over some inexpensive, nutritious options :-)

• Any and all produce: Note - prepared produce (think: chopped & bagged lettuce, sliced apples, etc) will be more expensive than produce that isn't already prepared. Great options - apples, lettuce, sweet potatoes, squash, kale, pears, carrots...
• Plain oatmeal: Buy a large canister and prepare several servings to last several days. Add in your own goodies - nut butter, apple slices and cinnamon, milk, berries, raisins...yum :-) 
• Chicken & fish
• Low fat plain yogurt: I love nonfat greek yogurt, and I get the full-fat plain yogurt for my toddler. Add a drizzle of honey or stevia to sweeten it, and add in fruit, nuts, or seeds to add flavor and a nice crunch.
• Bulk brown rice 
• Whole grain pasta
• Beans
• Eggs

Nutrition doesn't have to be complex. "Build" your meals by choosing a fruit or vegetable, protein source, and whole grains source. For example - breakfast could be an egg, a piece of whole wheat toast with peanut butter, and an apple. For lunch, have a vegetable salad beans and avocado. For dinner, brown rice with chicken and broccoli. Voila! Each item doesn't take much prep, but will help your health drastically :-) 

Once a month I run a free clean eating group via Facebook. The groups vary from 5-14 days, but they are full of latest nutrition info and really gets you started on the right path with your nutrition. We go over everything from meal planning, great snack ideas, our dreams & hopes for the future, and what to say to others when they don't support our healthy lifestyle. Interested? Email me or apply here for more info. Can't wait to talk with you!

My Costco Cart: Deconstructed.

"Costco"... that word strikes aw and longing within my being :-) There are SO. MANY. OPTIONS. And all of them look so good! What should you get? Take a sneak peak into my cart to find out!

CHEWY Gluten free • Vegan • No Sugar Added • OATMEAL COOKIES

Um, yum. I may or may not have eaten 2 of these. Plus batter. Hey, they're healthy! And it was lunch time. Nothin' better for lunch than a few cookies! And protein, of course, in the form of a turkey burger patty. With mustard. And salsa. Cause I'm weird like that.

Anyways, I'll cut to the chase. You're not here to listen to me blab about lunch. You. Want. Cookies. And I don't blame ya. So, here goes...

Indredients!

1 cup Bob's Gluten Free Old Fashioned Oatmeal

1 1/2 cups oatmeal flour (I put about 3 cups of oatmeal in my blender & blended until it became a powder)

1/2 tsp baking soda

1/2 tsp sea salt

1 tsp gluten free vanilla extract (Costco's Kirkland brand is GF)

1 cup shredded zucchini 

1 cup puréed carrots

2 tablespoons ground flaxseed (or 2 eggs )

1/3 cup xylitol

Chocolate chips, if desired

Any other add-ins! Craisins, raisins, nuts, seeds...

Directions: Preheat oven to 350. In a mixing bowl, combine oatmeal, oatmeal flour, baking soda, and salt. Mix well. In a larger  bowl, combine the vanilla, zucchini, puréed carrots (wanna cheat? Buy organic puréed carrot baby food. It works great!), flaxseed, and xylitol. Mix well with hand beaters. Add the wet ingredients to the dry. Mix thoroughly. Stir in chocolate chips and other desired add-ins. Bake on greased cookie sheet for about 8 minutes. Makes about 15 cookies...but that also depends on how much batter you eat!

My "Why".

Why. WHY I do what I do.

I thought about writing something long and drawn out, but lately my fingers can't seem to display the right letters on the page. Writing didn't seem candid enough, and it wasn't going to adequately display my passion and excitement for this adventure in my life.

Every time a person starts something new, there is always a "why". Why did you do it? What is your motivation? I was watching Shark Tank the other day with my husband, and Robert Herjavec said, "Every minute you spend doing one thing, you make a conscious choice not to do another." I decided to turn off the evening reality TV and make something for my myself & my family. Relaxing is beneficial (fist bump to balance in life!), but this is my "me" time, and what I adore. I decided to live my dream life, and not watch others live theirs.