Crock-Pot Chicken Parmesan

Who doesn't love a good crock-pot recipe!! I mean when you add in comfort food you will have nothing but tons of Awesomeness!! This recipe is just one of the many examples of easy healthy cooking made simple with the help of a crock-pot. 


CROCK-POT CHICKEN PARM

Ingredients:
- 4-5 chicken breasts
- 2 cups diced tomatoes
- 32 oz of your favorite organic marinara sauce
- 1 tbsp of garlic powder
- 1 bag of organic baby spinach leaves

Instructions:
Place the chicken breasts into the bottom crock-pot and cover with tomatoes, sauce, and garlic. Cook on high for 3.5 hours and then shred the chicken. Then add spinach and let cook for another 30 minutes until the spinach is tender. Then serve and enjoy! 

This mixture can be served over a bead of spinach, on a bun, on top of zucchini noodles, or spaghetti squash, or even just your plain old pasta. Make it your own!! Parents this is also a good way to get some extra veggies in your kids if they don't normally like them. The spinach will take on the flavor of the sauce and garlic once tender. 

It is OK to MODIFY Your Exercises!!

It is OK to MODIFY Your Exercises!! There are many reasons why someone would need to modify when exercising and that is ok! You could be just starting out, or have had an injury, or that particular body part is not strong enough yet, or you want to quit but are not ready to give up...WHATEVER it is do not feel ashamed for modifying. If you continue to push through and complete your workout with modifications you are still doing more than if you were to give up or worse never even try! 

You can also use modifications as a way to take a quick break in a workout and then go back to the advanced version so that you can continue to work your way up to doing advanced for the entire workout. 

I personally struggle with doing regular push ups so I will start out at the advanced position and then when I feel like I can't do anymore I will drop to my knees and continue on with the workout. Many of the Beachbody programs that I use for my at home workouts include a modifier which is very helpful to follow so that you have other options in your workout. 

Check out these two moves for examples of modifications:

PUSH UPS

RUSSIAN TWISTS

There are many other modifications that can be done for a variety of moves. The most important thing is to remember to push yourself and continue to work up to your goals. YOU ARE WORTH THE EFFORT!! 

NOTE: Please consult your physician before even starting a new exercise program. 

Chicken Taco Bake

Ingredients:
- Taco seasoning packet (low sodium)
- 16 oz black beans (low sodium)
- 16 oz corn (unsalted)
- 1 can of rotel (I use the HOT kind)
- 2 lbs chicken breast
- 2-3 low carb tortillas
- 1 tbsp crushed red pepper (optional)
- 1 tbsp cayenne pepper (optional)
- 2 tsp garlic powder
- 1 cup Texas Pete (or Frank's Red Hot Sauce)


CHICKEN TACO BAKE:
1. Preheat the oven at 425 degrees.
2. Dice the fresh chicken breast into bite size pieces.
3. Then cook the chicken in a stove top pan with the hot sauce until almost cooked.
4. Once chicken is ready, then add the remaining ingredients until taco seasoning is fully blended.
5. Once fully blended transfer the taco filling into a nonstick baking sheet. Layers should be tortilla, then taco filing, then cheese (lightly spread across the taco filling layer) and repeat and end with a top layer of cheese.
6. Bake at 425 degrees for 15 minutes or until the cheese is melting.
7. Divide and serve. ENJOY!!

Buffalo Chicken Chili

The weather is cooling down so that means it is time to break out the slow cooker and start making some CHILI!! One of the best things about the slow cooker is that it does most of the work for you. Next time you want an easy meal plug in that baby and try out this recipe:

BUFFALO CHICKEN CHILI

Ingredients:
- 4 chicken breasts
- 3 cups Frank's Hot Sauce
- 2 cups water
- 16 oz blak beans
- 16 oz corn
- 16 oz kidney beans
- 16 oz chili beans
- 16 oz garbanzo beans
- 1 diced red pepper
- 1 diced yellow pepper
- 1 can of rotel
- 2-3 diced jalapeños (if you like it hot like me)

Start by cooking the chicken, water, rotel and Frank's on low heat for 4 hours and then shred the chicken. If cooking on high it will take about 2 hours and then should be ready to shred. 

To shred you can take 2 forks to pull the chicken apart and then throw back into the slow cooker. Once shredded you will add the remaining ingredients (remember to drain the beans if using canned) and let cook for another 3-4 hours on low and 1-2 hours on high. ENJOY! 

NOTE: For me personally I freeze 2/3 of this recipe in individually portioned sized glass containers so that I can later heat up in the oven or microwave. That way I don't get sick of eating a bunch of leftovers for lunch and dinner all week long. 

Green Raspberry

Green Raspberry? What is the world is that? Is that a new fruit? These maybe some questions you ask yourself but don't worry I did not discover a new fruit. I did however discover a new blend of a smoothie...GREEN RASPBERRY!! 

This morning as I got up to make my morning smoothie I realized that I did not have my normal Strawberry Shakeology and frozen strawberries at home so I had to change it up a bit. In the closet I had Greenberry Shakeology and in the freezer I had frozen raspberries. I love both things so why not try to blend them together. I mean Greenberry Shakeology is already sweet so I think they would work together right? Yep you betcha!! 

So give it a try:

Greenberry Shakeology packet
1 cup of frozen raspberries
1/2 banana (if you want a creamy smoothie texture)
2 cups of coconut water

Blend up and enjoy! 

Be sure when blending any type of protein shake or green smoothie that you consume within 30 minutes of blending as the vitamins start to breakdown and there is not as much of an added value. 

Welcome to the Gun Show...FREE WORKOUT

Here is a FREE and simple workout to build out your arms...help build out those suckers so you can host your own gun show! :) Just kidding but HEY at least you will look and feel good in a tank top!! 

For any questions on the moves or if you want additional workouts message me and I will hook you up! 

Homemade Dog Treats

Often times we make trips to Costco or Sam's to stock up on food and snacks and for me this also includes dog food and treats. So this weekend I thought I would try something new...HOMEMADE DOG TREATS! Yep! I mean why not at least try it. Plus maybe it could save me $$$$ considering I buy the all natural and limited ingredient treats for my puppy. Only the best for my little pup! I mean look at this face wouldn't you do the same ??!! :) 

Lucky after an hour long walk! 

How to make homemade dog treats...where to begin? Well for me I googled "homemade healthy dog treats" and looked for recipes that had healthy ingredients and not a whole slew of them either. I came across this recipe from Sally's Baking Addiction and like me with all my cooking I did not follow the recipe exactly but below is the original recipe. I exchanged 1/4 cup of milk for all natural chicken stock and used turkey bacon. Check out this video of Lucky taste testing the homemade treat for the first time! 

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Ingredients:

• 1 cup (255g) natural creamy peanut butter
• 3/4 cup (180ml) nonfat milk
• 1 large egg (or 1/4 cup unsweetened applesauce)
• 2 cups (244g) whole wheat flour*
• 1 Tablespoon baking powder
• 1/3 cup (30g) oats (either whole-rolled or quick oats are fine)
• 2-3 strips bacon, diced

Directions:

Preheat oven to 325F degrees. Line two large baking sheets with parchment paper or silicone baking mats. Set aside.

In a large bowl, gently mix the peanut butter, milk, and egg together with a large spoon or spatula. Switch to a whisk to make sure no lumps remain. Add the flour and baking powder. You may need to turn the dough out onto the counter and use your hands to work in the flour. Mix in the oats and chopped bacon. The dough is extremely thick and heavy.

Using a rolling pin, roll the dough out into 1/4" thickness. Cut into shapes using cookie cutters or a knife. Arrange on the baking sheets. Bake for 18-20 minutes, or until very lightly browned on the bottom. Remove from the oven, and flip the treats to bake the other side for 10-12 more minutes.

Allow to cool completely before serving to your pup. Store at room temperature or in the refrigerator for up to 1 week. Treats freeze well, up to 2 months.

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I tried this out and it was a hit for Lucky. I actually doubled the recipe and put half in the freezer and the other half in the fridge. I did not invest in a cookie cutter but instead rolled the dough into about a 1 inch ball and then pressed flat. I will be trying out a few other recipes I found over the weekend as well so it might be fun to cut them into dog bone shapes. 

I hope your fur baby LOVES these treats as much as mine did. If you have any questions please let me know! 

Exhaustedly Awesome Workout

Don't have a gym membership? 

Not sure where to begin? 

Want to workout but need a little help but don't want to ask for help?

Or you just want to try something different?  

Ya'll don't worry I got you covered!! Check out this easy to do at home workout! Do a few rounds of these exercises and your muscles will be burning and you will be exhausted. Not to mention you will get Liquid Awesome!! 

For more tips, coaching, or sample workouts follow me on Facebook or at Liquid Awesome Fitness. You can also sign up for a free membership and get me as your coach for FREE!!! Yep that means more of these fun workouts and advice on at home workouts just by joining this FREE MEMBERSHIP! Check it out...it is totally worth it! 

Comment below on other types of workouts you would like created and I will put something together. 

Summertime Kabobs

I love when I remember the brilliance of a kabob on the grill. I usually stick to the usual grilled chicken or turkey burgers on the grill with a foil pack here and there but yesterday I decided to change it up with kabobs!! 

Kabobs are just so awesome because they are fast cooking, easy to make, and provide a large variety of what all you can slide onto those skewers. I don't know why I don't do it more often. I mean who doesn't love that their food is already in bite-size pieces once they come off the grill?? RIGHT!! 

So this week I grilled kabobs and did a foil pack of sweet potatoes. I love this combo that I did of chicken, squash, zucchini  and red bell peppers. YUMMY!!! These will get me a few meals prepped and ready for the week. Grill once, eat many times more!! 

I marinated the chicken in Italian dressing, the red peppers had no marinate, and the squash/zucchini/sweet potatoes were marinated in my favorite combo of olive oil, crushed red peppers, and garlic!! 

For more ideas I will be using the following website (AllRecipes.com) to branch out my Kabobing skills!! 

3 Day Refresh

Beachbody just came out with a new program called the 3-Day Refresh. It is a great way to jumpstart your weightless or just do a monthly cleanse to release all the toxins in your body. 

In three days I lost 6 pounds and 3.5"!! SAY WHAT??!! Yep! In 3 days I got amazing results AND I personally completed this program before the 4th of July so that I would be inspired to stay on track over the holiday weekend and not make bad choices. 

 

So what is included in the kit:

VANILLA FRESH (high protein shake)	This protein-rich formula helps curb hunger with more than 20 grams of wholesome  plant-based protein, 22 essential vitamins and minerals, probiotics for digestive health,  and a patented potato protein extract clinically tested to satisfy appetites.
FIBER SWEEP (digestive health drink)	Gently and naturally eliminates waste from the digestive system with a blend of whole  ground flax, chia, and psyllium seed husks. Fiber Sweep can help lower cholesterol,  support healthy blood sugar levels, and may even reduce the risk of coronary heart  disease, as part of a healthy diet low in saturated fat and cholesterol.
PROGRAM GUIDE	This comprehensive guide walks you through how this program works, what to expect, and how to prepare a shopping list, as well as your body, for the 3-Day Refresh. It also  contains a menu planner with numerous easy-to-make, nutritious, and delicious meals, a  list of fruit and veggie options, guilt-free flavorings, and recipes for fresh-pressed juices.
SHAKEOLOGY (only available in Complete Kit)	Packed with potent superfoods, Shakeology starts each day of the Refresh with a Daily  Dose of Dense Nutrition® to help improve and support all your body's vital functions,  while also helping to maximize energy and maintain healthy blood sugar levels. Flavors  are chosen by you, but vegan is recommended. Available in 6 flavors. To learn more, go to http://www.MyShakeology.com/anh1887

Here is how it works: 

BREAKFAST - You start each day with Shakeology plus a fruit option from the list of fruits provided on the food list. You can either mix the fruit in your shake or have it separately. 

MID MORNING - About an hour after breakfast you have the option to have an herbal tea or green tea (I personally drank green tea). Another hour after that you drink the Fiber Sweep drink. Now me personally it wasn't my favorite so to make it better I added lemon juice and loved it then!! 

LUNCH - For lunch you drink the Vanilla Fresh shake plus one fruit, one veggie, and one healthy fat. 

AFTERNOON - You have an option for an afternoon tea again but it needs to be caffeine free. You also get an afternoon snack which can be either a fruit or veggie off the approved food list. 

DINNER - Another Vanilla Fresh shake plus a dinner option from the list of dinners provided in the program guide. I personally went with the Spinach Salad because it is so delicious and I love spinach! You also have the option to have vegetable broth as well. I personally did not do this because veggie broth is not my favorite by itself. Plus I was full after the shake and dinner. 

POST DINNER TEA - You have an optional night time tea option. I personal drink Yogi Bedtime Tea as it helps to calm me down for the day and get a restful night sleep. 

Since my days are long days (5am - 10pm) I learned that I needed to space my snacks out throughout the day so that I did not get hungry. So for me I did the Shake for lunch and then an hour later the fruit, veggie, and healthy fat and then an hour later my afternoon snack. This allowed me to space out the meals, snacks, tea, and shakes out throughout the day and about every hour I was consuming one of them. And at the end of each day I was ready for bed and slept amazingly!! 

So if you are ready to try out the Refresh or have any questions feel free to send me a message and I will answer any questions you have! I personally will be doing this program monthly so that each month I can kickstart my month. 

4th of July Helpful Tips to Stay on Track while attending a Cookout!

So like many of us, we will be attending cookouts on the 4th of July. And then you think...oh crap a cookout!! How is the world am I going to stay on track with my weightless goals? I guess I will just start over on Monday...wrong! You can attend a cookout and still stay on track especially if you bring something that you will eat to the cookout! The most important this is to prepare ourselves and not to go into a cookout blind.

So here are a few helpful tips before attending a cookout:

1. WORKOUT before the COOKOUT (first thing in the morning is best)

This will help to kick start your metabolism AND let's be honest how many of you would still workout after eating and drinking, for some of you, at a cookout? Slim to none. So go ahead and check that box off your daily To-Do list before the cookout.

2. EAT BREAKFAST

First off, this should be done everyday! BUT especially on a cookout day because you want to be sure your metabolism is engaged and ready for the day. Plus you won't be starving by the time you get to the cookout! I start every morning off with my healthiest meal of the day so there is no reason to change that just because there is a cookout to go to! :)

3. Drink LOTS of WATER!

Increasing your water intake for that day will help with flushing out the bad foods, if any, that you eat at the cookout. Water will also help keep you hydrated especially if you are outdoors all day and drinking any kind of alcohol. This will help so that the next day you do not feel all sluggish and like you took too many steps backwards. Plus water is just good stuff and should be a daily staple anyways...Did you know you should be drinking 1/2 your body weight in ounces each day? This is not including any water that you use in your shakes. For more tips on consuming the right amount of water check out this blog post: WATER!!!

4. Bring YOUR own SNACKS

So one of the best ways to ensure that you eat healthy is to either bring your own snacks/side dishes or even meal so that you know there will be at least SOMETHING that is there that is HEALTHY! Here are a few cute snack ideas for the 4th to keep it Patriotic and Healthy:

5. Have FUN and don't STRESS!

Remember that YOU ROCK!! So even if you do not have the most successful day of staying on track with your health and fitness goals that day don't beat yourself up. You are only human and us humans make mistakes sometimes. The important thing is to realize that you just start fresh and get back on track with your next meal. One slip up is not going to harm you in your journey, however multiple slip ups repeated overtime could. But remember that everyday is a new day to improve your journey and reach your goals.

HAVE FUN this 4th of July!! Be safe! If you have any other fun recipes to share for the 4th of July post below I would love to see them!!

Veggetti!! One way to get creative with your veggies!

Every think that veggies are boring? Or struggle to eat enough veggies? Are you a pasta lover but want to lose weight? If any of these questions fit you then Veggetti is something you should try! And no I do not get any kickbacks from promoting this product I just like to share my finds that I think are great and allow us to stay on track with a healthy lifestyle! :)

I recently purchased the kitchen tool from Amazon because I noticed many friends posting about it on Facebook so I thought I would give it a try. I often like to eat pasta as one of my cheat meals but I thought if I could trick my brain into thinking I was eating pasta but it was veggies instead then it would be one more meal that is healthy.

So my first attempt at using the Veggetti was to make squash and zucchini chicken pasta with marinara sauce. The tool is really easy to use. So there are blades on each side (thin and thick). For my pasta I went with this thick side so that it was more the consistency of pasta and I wasn't sure if the thin option would allow for the "noodles" to hold up once I sautéed them. I think in the future I will use thin option to slice up cucumbers and carrots for a salad topping.

Side note: if anyone has a great marinara recipe that is healthy and easy please send me a message or comment below because I am looking to find one to try!

My First Recipe with the Veggetti:

Ingredients:
1 tsbp Olive Oil
1 tsp of garlic/pepper seasoning
1 Squash
1 Zucchini
3-4 cups Spinach
Your favorite Marinara Sauce
16oz Chicken (2-3 chicken breasts)

Instructions:
Using the Veggetti insert the squash and zucchini and twist in tool to make your noodles. In a pan add  olive oil and heat pan on high until oil starts to ripple. While the the pan is heating for the veggies bake or Grill Chicken until done. Once the pan is hot reduce heat to medium and add seasoning, squash, zucchini, and spinach. Heat until spinach has wilted and ready to serve. Once all are hot and ready combine in a serving dish and layer veggies, then your favorite sauce, and chicken! You are ready to eat!!

If serving more people you will need to increase the amount of veggies as they will decrease in size once heated.

If you have used this tool before and have a recipe you LOVE please share it with me...send me an email or post it on my Facebook wall!

Grocery Shopping Tips

Not sure where to begin with grocery shopping for clean eating? For starters when you are at the store AVOID the CENTER AISLES! 

Have you ever noticed how a grocery store is set up? The outside of the store is fresh fruits, veggies, meat, dairy, etc. and the center isles are mainly processed foods and a few items that are good.  In general the center isle are items with long expiration dates while the perimeter includes items that are have a short shelf life and are better for you. 

Try to stick to the perimeter of the store where are all the fresh fruits, veggies, and meats are located. The are a few items that are ok to use from the center isle but get in and get out and avoid eye contact with all other items that tempt us and like to knock us off track. The items I pick up in the center isles are brown rice, quinoa, oil, vinegar, spices, green tea, almonds, and coconut water. 

If you are not sure where to begin on a shopping list and avoiding items in the center isles then check out this shopping list below. It will help to guide you through better food choices at the store and keep you on a healthy eating plan. 

For more tips and motivation for healthy living follow me on Facebook :)

Meal Planning for the 21 Day Fix

SUNDAY!!! One of my favorite days. Why??? Because I get to go grocery shopping and plan my meals for the week.

Thankfully with the 21 Day Fix there are so many options for those of you that need a variety. I am pretty boring so usually each week my snacks and breakfast stay the same but I will slightly change up my lunch and dinner options.

Here is what I have planned this week:

Meal	Food	Container
Breakfast	Shakeology w/frozen fruit & coconut water   & 2 hard boiled eggs	1 red, 1 yellow, & 1 purple 1 red
Snack	Cucumbers Grapes Greek Yogurt	1 green 1 purple 1 red
Lunch	Chicken Brown rice & quinoa Veggies	1 red 1 yellow 1 green
Snack	Cucumbers Apple	1 green 1 purple
Dinner	Spinach, cucumbers/bell pepper, chicken, cheese, oil & vinegar	2 greens 1 red 1 blue 1 orange

The 21 Day Fix program comes with proportioned containers that make food prepping so much easier. There is no guessing...you just pick a food from the list within the Eating Plan that matches the color container and measure and enjoy! The cool thing is that Target sells colorful ziplock sandwich bags that you can use for packing lunches. They come in red, yellow, green, and blue. I just use the blue ones for my purple containers instead. 

If you are ready to get started with the 21 Day Fix comment below or send me an email (anh1887@yahoo.com) and I can help you get started and you can be on your way to dropping 10-15 lbs in 21 days!! Who wouldn't want to do that!! 

All you have to do is start by changing something today!! You Got This!! 

21 Day Fix - Upper Fix

Have ya’ll tried this program yet? I mean who would have thought you could get such a good workout in just 30 minutes?!?! Today I did the Upper Fix workout and was surprised! For someone who can lift 20 lbs to do chest press with this workout I broke out the 5 pounders again. All those reps and my arms and shoulders were screaming!! Such a good burn in such a short amount of time. 

Here is a short clip of the workout I did today: 21 Day Fix - Upper Fix

It may look easy but it is not! Because it is all about how much you push yourself! You can’t just going through the motions and expect to see results…you have to push hard and challenge yourself. Can I increase my weights? Can I get one more rep in? Can I use the heavier weights for one more rep before dropping to a lower weight? These are all questions you should be asking yourself to challenge yourself in order to get the results you are wanting. If you want to have something you have not had before you have to do something you have not done before! PUSH YOURSELF because You Are Worth It!! 

Want to learn more about this program? Check out the 21 Day Fix! 

Send me a message if you want to be apart of my next challenge group. Together we can achieve great results! 

OMG I ate like crap yesterday!!

Definitely feeling the effects of my eating from yesterday. Apparently I thought it would be perfectly fine to eat crap all day yesterday...I didn't have a cheat meal it was a freaking cheat day! AND those are the worst. Sometimes you go off the deep end but the important thing is to realize it (kind of hard not to when you wake up feeling like crap, bloated, tired, and unmotivated) and correct what you did the day prior. So TODAY I will be drinking TONS of WATER to flush out my system, eat only my pre-planned meals/snacks, and make sure to get my work out in to sweat it out. I mean who doesn't feel better after a workout?!!?!! 

While it is a struggle at times, my goal still remains...to get healthy and fit! One slip up isn't going to ruin that for me but a lot of slip ups eventually will. Definitely the slight edge working against you if you do not recognize your slip up. Anyways it is a new day and and you just have to get back on track...great way to start after a 3 day weekend...on track! 

P.S. I definitely recommend everyone reads The Slight Edge. It is a short easy read but it states how life is so plain and simple.  It will help you get an understanding on how to set goals and actually achieve them.

IT'S THE WEEKEND!!!

IT'S THE WEEKEND!!!

I don't know about you guys but I get pumped for the weekend...especially when it is a 3 day weekend. However I also get worried that with one extra day off work that is one extra day that I could get off track from my routine. Because let's be honest...when you stick to a rountine it is easier to be successful and consistent at least for fatloss and maintaining a healthy lifestyle. That is why I am posting this extra easy to do at home workout and good news no weights or equipment needed! :) 

So before you go and take full advantage of a cheat meal or indulge a little extra this weekend with the Memorial Day cookouts try to get an extra workout in this weekend. And if you are like me and completing T25 you have the weekends off so this is a nice quick workout to help keep your metabolism up if indulging a little extra this weekend. 

THE WORKOUT: Do either 5 sets of 15. I want to you push yourself for as  long as you can and then rest when needed but only rest until you can. This will allow for the workout to be a metabolic style workout and allow for that added benefit of the workout to keep working for you even after you are done. 

Burpee, push-up

Squat, front kick (alternating legs)

push up jacks (2 to the right then to the left)

walking lunges (right then left counts as 1)

(Repeat)

FOOD TIP: be sure if you are going to a cookout that you eat a healthy breakfast and drink lots of water. Drinking water will help you to stay full but also prepare your body for any cheat foods that you may eat at the cookout. Also don't hang out at the food table. That used to be my spot but now it is best if you can walk away and not do continuos snacking! 

I hope you all have a great 3 day weekend and get your pre-cookout workout in!! Happy Memorial Day Weekend!! :) 

WATER!!!

Ever get that feeling that you are going to die of thirst? Yeah me too! Except when I get it I get frustrated with myself because that means that I feel behind on my water intake for the day. And I mean come on it is SO EASY to just drink water. Usually I fill up a 32 oz reusable water bottle and carry that with me all day. Well today I must have forgot to fill that thing back up because right now I am about to die.

Did you know that you should be consuming 1/2 your body weight in ounces of water each day? So for example, if a guy weighed 200 lbs he should consume at a minimum of 100 oz each day. That is a little over 12 eight ounce glasses of water throughout the day. It is ok if you drink more than 1/2 your body weight too. 

Now I know what you are thinking because I thought that too...How in the world can I drink all that during the day? It is actually really easy! When I first started consciously consuming more water I would make a schedule out of it. Schedules usually are pretty easy to follow. For me when I started my goals were more spread out, so 32 oz before I got to work, 32 oz by lunch and another 32 oz before I went to bed. 

Here is a basic schedule of someone who is trying to consume 100 ounces in one day could try: 

Wake up - Drink 8 oz

Workout - Drink 8 oz during your workout

Breakfast - Drink 8 oz before breakfast

Morning Snack - Drink 8 oz

Lunch - Drink 8 oz

Afternoon Snack - Drink 8 oz

Dinner - Drink 8 oz

Bedtime - Drink 8 oz before bed

They key is to drink before you eat. This will help your body to stay hydrated and ADDED BONUS help to keep you full and that way you do not overeat at your meals.

DRINK PLENTY OF WATER DAILY!! 

21 Day Fix Meal Planning

The 21 Day Fix was just released a few months and I love how the meal planning works with this program! My meals are planned for the week and workouts too! Here is my plan for this week for an idea of how to balance out your meals and snacks. This may seem like a lot of food but the good news is that when you eat healthy you get to consume more food but just of the right food!!  

GOOD LUCK and enjoy Sunday Food Prep Day!! 

BREAKFAST

-Shakeology

-2 hard boiled eggs

MID MORNING SNACK

-10 baby carrots

-1 hummus cup

-4 baby cucumbers

LUNCH

-Low carb tortilla

-Turkey

-Spinach

-Almonds

-2 tbsp salsa

MID AFTERNOON SNACK

-1 small green apple

-1 cup of red grapes

DINNER

-4 oz chicken

-1 cup of broccoi/spinach

-Brown rice/quinoa mix

POST DINNER SNACK

-Greek Yogurt