Monday, February 23, 2015

Busy Moms Boot Camp

Spring is coming & for me that means life is about to get a whole lot more hectic....
Soccer practices, after school activities, weekends on the soccer fields, life will be go, Go, GO!!! Even more-so than usual.  This could easily spell disaster for healthy eating habits & an exercise routine for Momma, but over the past 2 1/2 years I have learned better. 
I used to think that to get good results I would have to spend hours at the gym & spend eons in the kitchen.  Then I joined an online accountability group where I learned some tips & tricks to make healthy eating & daily exercise manageable.  I found workouts that gave me results in about 30 minutes a day that I could do right in my basement - no need to take time away from the family to trudge back & forth to the gym.  I learned that doing a little food prep on the weekends & making a meal plan saved me not only time, but also money & headaches throughout our jam-packed, activity-filled week. 
What's more, I found that taking care of myself & my health gave me the ENERGY to be the active, involved Momma I had always wanted to be.  I can keep up with my four kiddos & they are learning healthy habits by watching me.  What an awesome feeling to have my kids ask to workout with me or if the snack they picked is a healthy choice!
In Busy Moms Boot Camp we will spend 30 days learning how to live a healthy lifestyle even when you are constantly on the go!  I'll help you find the home workout that will meet your fitness needs & work with your busy schedule.  You will get busy-mom-friendly recipes that can be made or prepped ahead & will keep you out of the drive thru!  Easy to follow, healthy meal plans will be provided each week that we can work together to adjust to the taste & needs of your active family.
Easy to follow shopping lists & tips.
Daily accountability, support, & motivation.
A community of like-minded Mommas working together to build healthy families.
Commit to yourself.  Commit to your health & the health of your family.
Here is an example of one of those meal plans:

Jan. 26-Feb. 1 meal plan
Max 30
Cardio Challenge
Max 30
Tabata StrengthMa
Max 30
Sweat Intervals
Max 30
Max 30
Friday Fight, Round 2
Teach PiYo Live Class
Rest / Pulse
Ezeikiel English muffin, 2 tsp. all natural peanut butter, plain greek yogurt, blueberries, cinnamon
Shakeology, ½ grapefruit
Shakeology,  ½ grapefruit
egg white oatmeal (1 red, 1 yellow) with apples
AM Snack
cheddar cheese, cucumbers
egg white oatmeal (1 red, 1 yellow) with blueberries
egg white oatmeal (1 red, 1 yellow) with blueberries
½ cup old fashioned oats, blueberries, protein powder
½ cup old fashioned oats, blueberries
½ cup old fashioned oats, blueberries, protein powder
Shakeology, clementine
Left over Italian Crock Pot Chicken, salad
salad, baked chicken breast, dressing, ½ grapefruit
salad, baked chicken breast, dressing, ½ grapefruit
salad, dressing, chicken & vegetable soup
2 eggs over easy  with sauteed veggies on a whole grain tortilla
clean egg salad, spinach & arugula, ½ grapefruit
PM Snack
carrots, 2 hard boiled eggs
cucumbers, black bean hummus
cucumbers, black bean hummus
cucumbers, hummus
red peppers, 2 hard boiled eggs
cucumbers, hummus
cucumbers, black bean hummus
Italian Crock Pot Chicken, spinach, whole wheat pasta
Mini turkey meatloaf, baked sweet potato, oven roasted broccoli
baked fajitas, salad, dressing
chicken & vegetable soup, homemade whole wheat biscuits
chicken & vegetable stir fry, brown rice
cheat meal
Turkey chili, fresh cucumbers & carrots

PiYo practice
Teach PiYo Live Class
Post-PiYo Shakeology!

PiYo practice

If you are ready to get out of the cycle of fast food and fatigue, join me today for Busy Moms Boot Camp! 
Complete your application here:

Fill out my online form.
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Tuesday, February 10, 2015

February Focus

I used to think that if I took the time to workout or do much of anything for myself that I was taking away for my family or being selfish.  Now that I have been living a healthy lifestyle for over 2 1/2 years my prospective has changed.  I now realize that taking care of myself, making time to workout & make healthy food for the family all make me a BETTER mom, wife, daughter, & friend.  My healthy habits are trickling down to my family - they see me being physically active & strong & aspire to do the same.  I'm involving the kids in meal planning & cooking healthy dishes - they are more willing to try them & have come to love *most* of the clean eats we eat daily.
This February I want to help other Mommas find that FOCUS. 
I will share my tips & tricks to make small changes & daily choices that will make a BIG impact in your health & fitness in the long run.
Could you benefit from a supportive group of Moms cheering each other along to make healthier choices?
How about daily tips, motivation, support, & accountability?
Weekly meal plans & healthy recipes - do they sound good?
Pair that with 1:1 guidance from me to help pair you with a fabulous home workout that will
*fit into your busy schedule
*meet your needs
*help you crush your health & fitness goals.
Take a few minutes to fill out this questionnaire & I will guide  you in the right direction for SUCCESS!

Fill out my online form.
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Monday, February 9, 2015

Blueberry Syrup

Whether you are having a special breakfast, brunch, or breakfast for dinner, this easy to make blueberry syrup makes the most simple waffle or pancake something extra special.

In a saucepan combine
1/4 cup pure maple syrup
1/2 cup fresh or frozen blueberries
Bring to a boil over medium high heat.
Lower heat & simmer 3-5 minutes to thicken slightly.
Serve over your favorite breakfast treat or with plain Greek yogurt.
Pair with my super simple banana pancakes for a fruity delight.

Oven-roasted broccoli

Broccoli has always been one of my favorite vegetables, but I know it's not everyone's number one menu item when simply steamed or raw.  Try roasting your broccoli in the oven & it is a whole new world of flavor!

1. Pre-heat oven to 425.
2. Cut 2 heads of broccoli into even sized florets. 
3. Coat broccoli in 2 Tbls. extra virgin olive oil, 2 tsp. sea salt, & 1 Tbls. black pepper.
4. Bake for 15-20 minutes, turning half way through cooking.
Serve with clean eating chicken nuggets for a yummy baked version of chicken & broccoli! 

Clean Eating Chicken Nuggets

What kid doesn't love chicken nuggets, right?  But what I don't love are some of the ingredients found in pre-made chicken nuggets.  So I took matters into my own hands & came up with this simple recipe for homemade chicken nuggets.  Pop-able enough for the kids & yummy enough for Momma & Poppa.

1 lb. boneless, skinless chicken breasts - cut into nugget size chunks
1/2 cup wheat germ
1/4 cup ground flax seed
2 tsp. sea salt
2 tsp. black pepper
1 Tbls. garlic powder
*Optional - Other spices of your choice.  I added 1 Tbls. each of dry basil & oregano, & a dash of red pepper flakes.
1. Pre-heat oven to 425 & lightly coat a baking pan with coconut oil or non-stick cooking spray.
2. Combine wheat germ, ground flax seed, & spices in a large bowl.
3. Put chicken breast chunks into breading & coat lightly.
4. Spread nuggets in a single layer on baking sheet.
5. Bake 20-25 minutes, turning once half way through cooking.
Momma's nuggets with a little spicy mustard for dipping.
Pair with oven-roasted broccoli for a yummy baked version of chicken & broccoli.

Kids nuggets with a dab of ketchup.