Since having my son, my blog has been MAJORLY neglected. I moved from a paid platform back to my free platform and I lost a TON of valuable and amazing information. I have gone back to teaching and time is so valuable that I haven’t been able to focus on this.
If we’re being honest, I haven’t really focused on myself. I’ve maintained my coach status and run groups here and there but even that became blurred.
Well…. I’m back. A fire got lit in me this past weekend and I made the SHIFT. This past Saturday I got to meet (and HUG Chris Downing) at beachbody’s post summit plan in DC. These events are so life changing. The energy is real and it puts a lot of things in perspective. You’re around like minded people who love fitness, health, and are focusing on becoming a better version of themselves. It became clear that I need to focus on ME again and building something that I can share with others to help them on their journey as well. Though I lost tons of recipes, I still have some great ones saved and I”m planning on building back up my recipe book on here. I’m hoping to share my journey more. Share my meal plans. Invite you to join my challenge groups and join my team of coaches.
Join me on instagram tomorrow!
I’m going to be sharing something tomorrow on Instagram that is super exciting…. I’m going to be doing something I’ve never done and it excites me to no end because I’m going to change the lives of 5 people… what is better than that?! If you’re not following me on IG, head over there for the announcement! (https://www.instagram.com/chickenfatbegone).
This was introduced to me by my beautiful sister and it is simply amazing! It’s so filling and tasty that I can’t believe I haven’t thought of it before! You can also cook this on your stove top if you prefer warm oatmeal or have the time 🙂
Coconut Chia Overnight Oats
1/2 Cup Old Fashioned Oats
1/2 cup unsweetened almond milk (or regular milk or water)
2 tsp chia seeds
1 Tbsp Shredded unsweetend coconut
2 tsp Peanut butter
t tsp Maple syrup (or more to sweeten)
Mix all ingredients in a mason jar.
Store in fridge overnight.
Notes: Store in the fridge and use within 4 days, can be served cold or warm up in the microwave.
Black bean burgers are a staple in most vegetarian diets but I’m sick of frozen patties and tired of restaurants either serving the frozen patties or creating a black bean burger that’s completely dried out, crumbly and tasteless. I’ve tried making black bean burgers before and they are extremely hard to do and easy to mess up. Until I stumbled upon this healthy version HERE and thought I can make that and make it fix approved! The biggest difference between this recipe and all the other recipes is that you remove the water before mashing it all together, it seems like such common sense but I’d never thought to do that! The flavor is incredible and while mine was a little dry, the added avocado on top made it creamy and delicious!
Black Bean Burger
Serves: 4 burgers
15oz can of black beans, rinsed, drained and dried
1/2 onion, cut in to medium chunks
1/2 red bell pepper, cut into medium chunks
1 Tbsp Cumin
1 Tbsp chili powder
1 tsp garlic salt
1/2 cup oatmeal
Heat up your grill to medium
Mash you black beans, I did this in the little strainer I washed and dried them in and it worked pretty well but you could use a medium bowl, set aside
Puree your oatmeal in a blender or food processor, I used a blender some chunks are ok, pour into a small bowl
Puree your onion and red pepper until broken up but not mush, a few pulses, remove and place in bowl and remove the excess water! I used a paper towel and blotted forever to get all that water out but this is so important so don’t skip it! Mix it in with the black beans.
Beat the egg in a small bowl and add the spices until mixed.
Add the egg mixture to the black bean mixture
Add the oatmeal crumbs to the black bean mixture until mixture is sticky but holds together. You may need to add a little more oatmeal to really get it to stick!
Pack the black bean mixture into a 1/3 cup measuring cup, scoop out with a spatula and form patties on a plate, this should make 4 burgers
Grill for about 8 minutes per side, you may need to place them on a piece of aluminum foil so they don’t fall between the cracks of your grill, I didn’t need to but better safe than sorry.
NOTES: Serve over a bed of lettuce or favorite bread. Top with whatever toppings you have but trust me when I say guac pairs super well with this! If you add toppings it may changes the nutritional value and containers. Other toppings to consider: hummus, sliced cheese, feta cheese, salsa or tomatoes.
I know a liquid carrot cake doesn’t exactly sound appealing but trust me.. it’s creamy and delicious!! The cinnamon masks the flavor of the carrots and I was pleasantly surprised by how much I liked this. Will definitely be making again!
Carrot Cake Shakeology
1 cup unsweetened vanilla almond milk
1/2 cup steamed diced carrots
1 scoop vegan tropical strawberry shakeology
1 tsp peanut butter/almond butter
1/4 tsp cinnamon
Add the almond milk, steamed carrots, shakeology, peanut butter, cinnamon and add ice to make it the consistency you want (I like 5-6 cubes)
So, I adapted this recipe from Autumn Calabrese new cookbook, Fixate. Which offers wonderful beginner based cooking recipes around the 21 day fix but really can be used for any healthy lifestyle! So, I stumbled upon this recipe and we love kabobs and grilling in the summer so I thought it would be worth a shot. There aren’t many ingredients in the marinade so I was a little skeptical but they were delicious and I will definitely make these again! If you try it let me know what you think! The original recipe called for less vegetables, canned pineapples and used chicken.
Soy Ginger (or chicken) Grilled Kabobs
Serves 4 (2 skewers each)
8 bamboo skewers (soak in water for 30 minutes so they don’t catch on fire)
1 lb shrimp (or boneless/skinless chicken cut into 1 inch pieces)
1/4 cup reduced sodium soy sauce
2 tso extra virgin olive oil
2 tsp fresh grated ginger
2 cups fresh pineapple chunks
2 medium red or yellow pepper cut into 1 inch chunks
1/2 large onion cut into 1 inch chunks
Place shrimp or chicken in resealable bag, add soy sauce, oil and ginger. Seal the bag and shake gently to mix. Refrigerate at least 30 minutes.
Preheat grill on medium heat
Put pepper chunk, pineapple, onion and shrimp/chicken onto a skewer. Repeat so that skewer has 2 pieces of each. Repeat until all of the skewers are full. Throw away the marinate/bag.
Grill the skewers for 5-7 minutes on each side
NOTES: This would go great over brown rice or a salad and you could reheat the next day for lunch but typically I don’t eat fish more than 2 days after I’ve cooked it. Plus the pineapple was a little weird the second day.
So, I’ve tried them before and about gagged when I made them with greek yogurt… way to tart even when I tried to sweeten them up. I stumbled upon a recipe that used almond milk and thought I would give that a shot and while I’m at it why not make it like my favorite no bake cookies! Let me tell you.. these are dangerous! I made them in my salad jars so that’s why it doesn’t look like much, I’d recommend using a smaller mason jar to make them. There’s a lot of freebies in there so this a way to get your chocolate fix without using a treat swap!
Chocolate Peanut Butter Overnight Oats
1/2 cup dry oatmeal
1/2 cup unsweetened vanilla almond milk
1 tsp maple syrup
1 tsp unsweetened cocoa powder
1 tsp peanut butter
I put the oatmeal in the mason jar first and then mix it with the unsweetened almond milk
Mix the remaining ingredients and chill in fridge for at least 12 hours/overnight
NOTES: I love this as a grab n’ go breakfast, or as a mid morning snack, I eat it right out of the jar. I usually make in batches of 3 so I don’t know if they last longer than that. I like to eat it cold but you could heat up in the microwave.
21 day fix containers:1 yellow, 1 tsp
21 day fix freebies: 1 tsp maple syrup is free, 1 tsp unsweetened cocoa poweder is free and 4oz of unsweetened almond milk is free) NO TREAT SWAP!!!!!
FINALLY!! I finished a Shaun T program. Earlier this year I completed almost all of Insanity and almost all of Insanity Max 30 at the beginning of this year but I can finally say that I completed Insanity Max 30, I missed 2 workouts over the past 60 days due to the stomach bug and I am more than excited about my results! I used the meal plan (which is actually a similar meal plan from 21 day fix so I was set!) however, I lost some motivation during the last month and was WAY off track with my diet, but I was able to gain control back near the end and still had great results!
The whole premise of Insanity Max 30 is great, you learn to go out of the comfort zone and push yourself for 1 more second, 1 more rep, 1 more move, 1 more minute and then you build on that each week. You push play, start working out and when you have to stop you write your time down, that’s your MAX OUT time. I mainly modified since I don’t like push ups (and there is A LOT) and I don’t like putting a lot of stress on my knees through jumping around. Even if you modify you will still see great results.
So, I lost 5 pounds and over 6 inches over 60 days. Like I mentioned above my last month I STRUGGLED. I’m so close to my goal weight so I’m super proud of those results! I think you can tell by the picture how this program leaned me out. If you are serious with the workouts and follow the eating plan you will have amazing results! I continue to struggle with eating, the weekends are killing me. I think my best results are that I can actually do REGULAR push ups now!
What do you get in the package:
12 workouts on 10 DVDs, nutrition to the max guide, max out guide for how to do the program, max out workout wall calendar and a no time to cook guide. If you order through a coach you’ll also get 2 free bonus workouts: Pulse (active recovery day) and Ab attack:10 (10 minute ab workout).
What is the meal plan like:
It uses the fix portion through beachbody, so if you’re familiar with 21 day fix you will completely understand Insanity Max 30s meal plan. You’re eating clean foods and balancing it across your day. My only issue is that in Insanity Max 30 there are no calorie brackets so if you weigh over 150 you eat in one bracket and if you weigh under 150 you’re in another. So, that would mean that my husband and I would be in the same bracket which just seems crazy! I also drank Shakeology every day, didn’t miss 1 day of that great shake. Why did I commit to 60 days of shakeology? It aids in my weight loss, gives me energy, keeps me full, curbs cravings and helps keep me regular. Click HERE to find out more about shakeology.
Who would I recommend this program too:
Those who are already into their fitness journey a bit. The workouts are tough, probably the toughest workouts I’ve ever done and are 100% not beginner workouts. They do offer a modifier but even those moves are tough! If you don’t like push ups, burpees, lunges or squats… do not do this program! I hate push ups but I don’t mind modifying and really enjoyed every workout in this program. There are almost no breaks and he doesn’t break the move down with how to do it. However, you can pick up on what he’s doing but I would not do this if you’re a beginner. If you’re looking to drop weight FAST and tone up without using weights, this is 100% your program. It’s a great cardio and strength workout in only 30 minutes. I did take a little bit longer to cool down (2 minutes is not enough!).
Equipment needed: None, your body is your equipment!
Modifier? Yes! And with this DVD you can split the screen so you’re seeing the modifier the whole time and you can also see what Shaun T is doing on the main screen. Scott and Danielle are the modifiers and it’s low impact (so no jumping!) but trust me… these moves are hard and a modified burpee is just as hard as a burpee when you’re just starting out. Go slow and don’t push yourself to the point of injury. I have horrible knees and ankles and was able to modify most of the workouts and still get a great workout in.
*Each workout is 30 minutes long followed by a 2-3 minute cool down.
Cardio Challenge: For those who have done Insanity, this is your fit test! 30 minutes of intense cardio moves. 308- 393 calorie burn
Tabata Power: A tabata style workout that is 20 second power move and 10 seconds of rest. 210-261
Sweat Intervals– My favorite workout! 5 rounds of 3 moves, 30 seconds each, repeat 3 times and then a water break. 302-371 calorie burn*
Tabata Strength– Another tabata style workout which includes 20 seconds on 10 seconds off and NO water breaks! 258-317 calorie burn*
Friday Fight Round 1: 1 minute power moves with a 30 second break after 10 minutes. 312-361 calorie burn*
Max out cardio: 3 power moves, 30 seconds each repeated 3 times followed by 1 minute of a power move and then a water break! Average calories burned: 274-300*
Max out sweat:Another calorie burner! 3 moves that are 30 seconds each, you repeat every round 3 times and then you get a water break. Average calorie burned: 324-341*
Max out power: Plyometic madness of 45 seconds on and 15 seconds of active rest Average calorie burned: 160-246*
Max out strength: 45 second power moves and 15 seconds active rest (jogging), 30 second water break every 6 minutes. Lots of push ups and upper body work!! Average calories burned: 224-262*
Friday night fight Round 2: Every move is 1 minute with a couple of water breaks thrown in. You’re constantly moving. Average calories burned:322-369*
*Calories burned are based on my heart rate monitor for my workouts. Calories burned will vary depending the person, you may burn more or less.
How do I order it: Reach out to your coach, if you don’t have one, email me: firstname.lastname@example.org I run private facebook challenge groups around this program or a private general accountability group with daily check in, motivation, tips and tricks to help keep you motivated and working towards your goals! You can also click on the banner below if you’re ready to go and I’ll reach out to you.
Here’s another easy egg bake that is super tasty and approved by everyone in the family. You can also double this recipe to serve more people, so it’s perfect for a brunch item. The original recipe can be found HERE
Spinach Italian Crustless Quiche
Serves 4 BIG or 8 small
10oz frozen spinach, thawed and well drained
8 oz sliced mushrooms
1/2 tsp minced garlic
1/2 cup crumbled feta
1/4 cup 2% mozzarella cheese
1/4 cup parmesan cheese , grated
8 oz unsweetened vanilla almond milk
salt and pepper to taste
Set oven to 350 degrees
Spray a quiche dish, 9 inch pie plate or 8 by 11 inch dish with cooking spray
Saute mushrooms and garlic on medium/high heat until moisture is gone
Spread spinach on bottom of prepared dish, add the cooked mushrooms and feta.
Beat the eggs and add the unsweetened almond milk, pepper and cheeses.
Pour egg mixture into prepared dish on top of spinach, mushrooms and feta
Bake for 40-45 minutes or until center is set
NOTES: You can double this recipe and cook in a 9×13 inch dish, cook for 45 minutes and test the center and cook in 3 minute intervals until center is set. Enjoy!
21 day fix break down: 1 green, 1 red, 1/2 blue if cut into 4 slices,
if you cut into 8 slices it’s 1/2 green, 1/2 red and 1/2 blue
IT’S HERE! It’S HERE! CIZE is ready for purchase!! For everyone who is ordering today beachbody is offering some free incentives for those who order today (bonus CIZE shaker cup for your shakeology and a CIZE wrist band to wipe that sweat off!) As a reminder here is where is included in the challenge pack see below! Click here to order!!
1. 3 DVDs with 6 dance routines (Plus 2 BONUS workouts- 8 Count Abs to help you build a strong core & “Hold Your Own” which teach you a few go-to moves that you can pull out on the wedding, party, or club dance floor with friends and family!) Bonus DVDs are only available if you order through a coach, like me!
2. A simple-to-follow meal plan that lets you eat the foods you like in the proper portions to help achieve maximum health, energy, and weight loss (those following the FIX can continue using the containers for this group too!).
3. Weekend Survival Guide that gives you the tools to stay on track, even when you’re eating out! Learn the DO’s and DON’Ts of a night out on the town, so you can go out and have fun without sabotaging your results!
4. Workout Calendars: A Beginner Calendar where you can rate your dance skills and track your progress and an Advanced Calendar that shows you which dance workout to do each day to lose weight and get your sexy dancer’s body faster!
5. Shakeology: A 30 Day Bulk Bag Supply or 24 Individual Packets Supply (Mix & Match Flavors) or your choice of Shakeology. Flavors include: Vegan Chocolate), Vegan Tropical Strawberry, Regular Chocolate, Strawberry, Vanilla, and Greenberry.
The price is $140 until the end of August and then it will jump up to $160 . If you’re already receiving shakeology and want to see about just the program, send me an email (email@example.com) and we’ll talk! Let me know if you have questions! Here’s the link:
Order through my link or by clicking on the picture above and you’ll be signed up to be your coach and you can join my accountability challenge group and be the first ones to test the program next Monday! If you’re already working with a coach, contact them and if you don’t know if you have a coach, shoot me an email and I can help you (firstname.lastname@example.org)
This is one of my favorite breakfasts that you can throw together in a couple of minutes, it’s tasty, healthy and reheats quite nicely! This is the perfect egg bake for the weekend when you’re entertaining or to reheat for breakfasts during the week. You can double the recipe and serve it for brunch. The original recipe is HERE
Spinach and Cheese Crust-less Quiche
Serves 4 BIG or 8 small
16oz 2% cottage cheese
10oz frozen spinach, well drained
4 eggs, beaten
2/3 cup 2% mozzarella cheese
1/3 cup parmesan cheese , grated
1 red bell pepper, diced
2 tsp oregano
Set oven to 350 degrees
Spray a quiche dish, 9 inch pie plate with cooking spray
Beat 4 eggs in large bowl and mix in all of the ingredients
Pour into prepared dish
Bake for 40 minutes or until center is set
NOTES: You can double this recipe and cook in a 9×13 inch dish, cook for 40 minutes and test the center and cook in 3 minute intervals until center is set. Enjoy!
21 day fix break down: 1 green, 1 red, 1 blue if cut into 4 slices,
if you cut into 8 slices it’s 1/2 green, 1/2 red and 1/2 blue