Chocolate Covered Banana Slices

Looking for a sweet bite that tastes good & won't wreck your progress?  Try these little beauties.  Bananas are naturally sweet, dark chocolate has wonderful antioxidant benefits, & coconut oil & all natural peanut butter provide you with healthy fats your body needs (in moderation, of course).

Step 1: Melt 1/2 cup dark chocolate chips (80% cocoa or more is best) & 1 tsp. extra virgin coconut oil in a microwave safe bowl.  Microwave for approximately 30 seconds, stir, & microwave for approximately 30 more seconds & stir again til smooth.

Step 2: Cut 3 bananas into 1/2 inch slices.

Step 3: Dip banana slices into melted chocolate & place onto a parchment lined baking sheet.

Step 4: Put baking sheet in the freezer for approximately 10 minutes.

Step 5: Place a dab of all natural peanut butter between two chocolate covered banana slices to make a flavor filled bite of goodness.

 

*Place extras in a resalable container & place in the freezer for future craving crushing.

 

*21 Day Fixers: 6 chocolate covered banana slices with all natural peanut butter = 1 purple, 1 orange, 2 tsp.

Click here for more family-friendly clean eating recipes.

Summer Confidence Club

6 years ago: I had 3 kids. I was exhausted. I maybe did one random yoga workout a few times a month. I was eating whatever was quick & easy, not necessarily the most nutritious. I was hiding under the longest shorts & flowiest top I could find.

Now: I have four kids. I take care of myself with 30 minutes of daily exercise (more on days I teach PiYo) & fuel my body with healthy foods so I have all the energy I need to keep up with my brood. I feel confident in whichever outf...it I put on - not because I have the "perfect body" (far from it) but because I am fit & I am the best version of ME! The confidence comes from the inside out!

Do you want to feel your best & have the energy your busy life demands?

Join my Summer Confidence Club beginning June 22.

You can improve your confidence at any age or stage of life, and much of the process is influenced by small daily choices.  Replace negative thoughts with positive ones.  Read books that feed your mind & soul.  Listen to podcasts that expand your thinking. Surrounding yourself with positive energy & a group of people who are working toward a common goal will make you more likely to succeed.  Daily exercise, getting plenty of rest, and fueling your body with healthy foods...all of these factors will help to increase your confidence because your mind & body will all be at their best!

We will not only focus on fueling the body, building our muscles, but also feeding our mind in this online accountability group is run via a closed group on Facebook.  You will have access to the group, the meal plans, the recipes, tips, motivation, accountability & me, your coach, 24/7.  All of the participants will be busy women, just like you, looking to implement healthy habits to gain energy, feel comfortable, confident, & lift each other up along the way.

I will help you find a home workout program that meets your needs based on your answers in the questionnaire below - whether you want to tone up, improve your range of motion, or have a daily dance party in your basement.  Then I will help you work daily exercise into your busy schedule & build confidence by celebrating your daily victories.

We will simplify clean eating & work together to make family-friendly meal plans that will fuel your body & satisfy your family.  We will incorporate a dense dose of daily nutrition with Shakeology, learn how to snack smart, & navigate the grocery store.

There will be a limited number of participants in this group so I can give individualized attention to each group member.  Secure your spot today.  Complete the application below to get the ball rolling!



Fill out my online form.

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Sweet Potato Nachos

 

This dinner was totally outside of the "typical" box, but it was so tasty that I will definitely be making it again.

 

Ingredients:

3 sweet potatoes, sliced thin

 

1 pound lean ground turkey

 

1 can black beans, drained & rinsed

 

Cajun seasoning

 

sea salt

 

black pepper

 

extra virgin olive oil

 

ground cumin

 

Optional toppings:

shredded cheddar cheese

 

diced onions

 

hot sauce

 

peppers

 

corn & black bean salsa

 

plain Greek yogurt (in place of sour cream - you'll never want to go back!)

 

Directions:

 

1. Pre-heat oven to 450.

 

2. Thinly slice sweet potatoes (I used the slicing blade on my food processor & got them done lickety split) & place in an even layer on a baking sheet.  Drizzle with extra virgin olive oil, sprinkle on sea salt, black pepper, & a pinch of ground cumin.  Toss well & place in oven.  Roast for approx. 20 minutes, turning occasionally.

 

3. In a large skillet, brown ground turkey seasoned with Cajun seasoning.

 

4. When turkey is cooked through, lower the heat & add the black beans.  Cook until beans are warmed through.

 

5. Place sweet potatoes on your plate, top with meat & bean mixture & garnish away! 

 

The kids liked theirs with cheese.  I skipped the cheese & went with diced onions & hot sauce!  I will definitely be making the corn & black bean salsa to put on top next time we make this.

 

Click here for more kid-tested, hubby-approved recipes.

 

 

 

June & July PiYo Live Schedule

Just because the kids are off from school & schedules are out of whack doesn't mean that you cannot get your sweat on!!

June & July are busy months for our family, but I will still be offering PiYo Live classes whenever I am available. 

All classes are 1 hour, unless otherwise noted.

All classes are held at Tap Etc. - 131 E. Main Street in Front Royal, VA

Be sure to wear comfortable workout clothes to class.  Most participants prefer to take class barefoot, but you can wear sneakers or studio wraps if you prefer.  Bring water, a yoga mat, & a friend!

Hour long classes are $8 per session, 30 minute classes are $5 per session.  I accept cash, check, & credit cards

If you have any questions about class or you would like to schedule a special class for your group or business, email me at jessicahrbek@gmail.com

Need help staying accountable with your health & fitness even when you cannot make it to class?  Check out my online accountability groups.

Blackberry & Chia Seed Refrigerator Jam

 

This recipe was so easy & the result was so delicious that I just had to share!

In a saucepan combine 1 pint blackberries & 1/3 cup water. Bring to a boil over medium-high heat just until berries burst & juices flow. *you may have to add additional water. Keep an eye on it & stir frequently.

Remove from heat & stir in 1 Tbls. chia seeds. Transfer to a glass container with a lid & refrigerate for at least 1 hour before eating.

Simple. Delicious. Naturally sweet.

 

Click here for more family friendly clean eating recipes!

3 Day Refresh & Clean Eating Bootcamp

Are you feeling a little "fluffy" after the long holiday weekend?  Or just want to shed a few pounds & inches for swim suit season?  What if you could get some long-term results with easy-to-follow clean eating meal plans & recipes?  Join me June 1-30 for the 3 Day Refresh & Clean Eating Boot Camp.

 

What is the 3 Day Refresh?

 

The 3 Day Refresh is an easy-to-follow cleanse to clean up your system & help you jump-start weight loss or to help you shed those last few pesky pounds.  You get a step by step guide, including simple & delicious recipes to use during the 3 day program. (Yes! You get to eat real food during the 3 Day Refresh)  You will also drink one dose of Shakeology daily, along with Vanilla Fresh shakes with your afternoon & evening meals, & a Fiber Sweep drink once per day.

 

I never felt like I was "starving" during this safe, effective cleanse & the results are evident from the picture above.

 

The 3 Day Refresh & Clean Eating Bootcamp group will be run via a closed group on Facebook.  I will be doing the Refresh right along with you & sharing tips & tricks to get smoothly through the program.

 

After we have completed the 3 Day Refresh, we will continue through the rest of the month learning the basics of clean eating.  I will share meal plans, food prep ideas, healthy family-friendly recipes, snack ideas, tips for eating out & vacation, incorporating a dense dose of daily nutrition with Shakeology, how to navigate parties & cook-outs, plus lots of fun & support.

 

Ready to join?

Get your 3 Day Refresh & Shakeology challenge pack here.

 

After you purchase your challenge pack, join the 3 Day Refresh & Clean Eating Bootcamp closed Facebook group by clicking here & request to join.

 

Have any questions or want to find out more before you join?  Email me at jessicahrbek@gmail.com

 

Learn about my health & fitness challenge groups here.

 

 

 

 

 

Healthy, satisfying snacks

Folks often think that snacking is a bad thing...but if you want to keep your metabolism burning all day, snacking is actually a GOOD idea.  The key is making HEALTHY snack choices, sticking to proper portion sizes, & not eating too frequently.

Ideally, you should be eating every 2 1/2 - 3 hours throughout the day.  So instead of 3 big meals, you are having 5-6 smaller meals / snacks spread out throughout the day. 

Here is an example of what that might look like for a day:

sample meal plan	Monday
Workout	Max 30 Cardio Challenge
Breakfast	Shakeology
AM Snack	egg white oatmeal (1 red, 1 yellow) with apples
Lunch	salad, left-over steak, dressing, clementine
PM Snack	cucumbers, homemade clean eating black bean dip
Dinner	baked cod, mixed veggies, brown rice

I look at my nutritional needs as a whole for the day / week when I am planning.  I generally plan my meals first & then use my snacks to fill in any gaps, like needing to fit in another serving of vegetables.

I also like to keep my snacks simple to grab & go, as well as kid-friendly - because when my kids see me snacking they almost always want to join in!

Some of my favorite go-to snacks:
*apple & 12 almonds
*cucumbers / carrots & hummus or black bean dip
*mini bell peppers & string cheese
*plain Greek yogurt with fresh berries & cinnamon
*apple nachos
*Shakeology
*multigrain unsalted rice cakes with all natural nut butter & fresh berries or banana slices
*hard boiled eggs & fresh vegetables
*air popped popcorn & raisins

Multi-grain unsalted rice cake, 1 Tbls. all natural peanut butter (only ingredient is peanuts!), fresh strawberry slices, & a sprinkling of Chia seeds...take a ride down to flavor town.

 

 

Click here for clean eating recipes your whole family will love.