Free Meal Prep 101 Group

You have probably heard the saying before "you can't out work a bad diet" well I am here to tell you that is true! Nutrition makes up for 80% of our results, if we want to reach our health & fitness goals the work has to be done in the kitchen along with exercise. One of my other favorite sayings "failing to prepare is preparing to fail" which may sound a little harsh but SO true, especially when it comes to your eating. 

We are all busy as moms, working full-time, or going to school with schedules that keep us on the go, some days it can be impossible to cook all your meals at home. Which leaves you to grab something quick & if you are not prepared it is most likely unhealthy. This my friends is where MEAL PREP comes in handy!! Without meal prep the chances for you to grab unhealthy & quick snacks/meals increases.

So you are probably wondering...
*What is meal prep? 
*How can I meal prep with my busy schedule?
*How do I meal plan for a week?
*How do I grocery shop for a week?
*What is clean eating?
*How much of each food group do I need daily?

Trust me, I had all these questions too!! And I am here to tell you, meal prep is going to become your new best friend :) I will answer all the questions and more in our team's 7 Day Free Meal Prep 101 group, starting September 12th and ending September 18th. 

Some of my meal prep!

I will provide:
*All the tools and support you need to meal plan, grocery shop, and prep for a week! 
*Sample meal plans and grocery lists!
*Meal prep tips and references to help make it as simple as possible!
*You will have get tools to take with you to continue on with a healthy lifestyle!

All you have to do is fill out the application below or email me asoderberg32@gmail.com to join!! Can't wait to have you join and learn tons of amazing information on how to get started with living a healthy lifestyle! 

Check out the youtube video posted below with more details about the group!!

Turkey Burger and Sweet Potato Chips

The other night I was really craving a burger, so instead of going out to a restaurant and over doing it, I decided to make homemade turkey burgers. And what goes great with a burger, fries! I love sweet potatoes and there so many different ways to prepare them and they can be paired with almost every meal. I made sweet potato chips to go with our turkey burgers. I will share both recipes so you can enjoy a healthy meal that taste amazing!!

Turkey Burger Ingredients:
- 12oz raw ground lean turkey meat (thawed)
- 3/4 medium onion finely chopped (I used my ninja chopper to get the onions really small)
- 2 large egg whites (1/4 cup)
- 1 tbsp fresh chopped parsley
- 1 tsp hot sauce

Directions:
- Preheat oven at 375 F
- Combine all the ingredients listed above together in a medium bowl; mix well.
- Form turkey burger patties.
- Cook in oven till burger is to your liking!

Sweet Potato Chip Ingredients:
- 2 medium sweet potatoes, thinly slices (this makes 4 servings) I soaked mine in water for a few hours to make them crispier.
- 2 tsp extra-virgin organic olive oil or coconut oil (melted)
- sea salt

Directions:
- Preheat oven to 200 F
- Line 2 large baking sheets with parchment paper.
- Place sweet potatoes on baking sheet in a single layer.
- Sprinkle with oil and sea salt.
- Bake until crisp.

I mashed up an avocado and placed it on top of my burger...HEAVENLY!! Enjoy this amazing dinner with the whole family! Subscribe to my blog for more recipes and tips!

Getting Healthy for the New Year

It is a new year and you might sitting down to think about your goals for 2016. If getting healthy is on your list, this year does not have to be like the years past. This year can be YOUR year to kick some bootay and not just succeed at getting healthy but get in the best shape of your LIFE!!! The top resolution every year is fitness and by the end of January more than half have already given up. Why is this???

I personally think people give up so quickly because they do not know where to begin or have the right tools. They don't have the support or daily motivation to help them push through the tough days and pick them up when they had a bad day of eating. So many Americans try to 'diet' and let's be really honest with ourselves, diets don't work. Diets don't work because it is not part of your lifestyle, you will for the rest of your life count calories or points. For me that is no way to live!! 

To truly be successful at achieving your resolutions for a healthier 2016, you need to learn a healthier way of living. This includes the right kinds of foods to fuel body, correct portion amounts of foods, daily workouts, a support system, and learning how to incorporate this into your life so it is a lifestyle and not a quick fix! I am going to share with you how you can do this!!

1) Find a program that works for you. if you say you will get gym membership but know deep down you won't go then this isn't a good option. Figure out what you enjoy during for workouts and find something that fit these needs. There is Beachbody program for every person out there!! If you like weights there is 21 day fix, 21 fix extreme, and the new program which I am super excited about Hammer and Chisel!! If you like pilates and yoga type workouts there is PiYo which is a combination of both and is low impact! If you like cardio and no weights, insanity max 30 high intensity workouts using your bodyweight!! The list goes on and on...but when you find something you like to do, at home, and only 30 minutes you are more likely to stay committed!!

2) Support system. Join a group of individuals who are pushing for the same goals as you and going through the same program. These support groups will help give you the extra push when you have a bad day, daily motivation to stay on track, workout, and when you want to give up. Support is crucial piece to sticking with a fitness program or goal. If you exercise with individuals with share the same goals with you it makes it fun and more enjoyable!! Everyday you are held accountable and want to succeed to share your success!! With every Beachbody program, you can join support groups for FREE!! I run 2 groups monthly to help individuals learn how to get started, stay committed, motivated, learn healthy recipes/proper nutrition, and have FUN while doing it!! The support from other women is so inspiring!!

3) Time/Putting yourself first. YOU ARE WORTH IT!! Set time aside for yourself everyday to get your workout in. With a 30 minute a day program, you can say your too busy, we are all busy!! This is 2% of your day, you deserve this time to feel good about yourself and take care of your body!! Treat working out like your job, schedule it in everyday and no matter what get your workout in!! You have to take care of yourself first to be able to take care of others!! So remember you are important and worth this time!!

4) Routine. Figure out a time that will work best for you to workout. Schedule this in everyday and follow it. For me, waking up before the little one is best so I get it done, my mind can't tell me no, and I feel great for the rest of the day!! Figure when it is best for you and stick with it for 30 days and just see how amazing you feel!!

5) Tools. The right program, nutrition plan, support, and routine are vital to being successful and staying committed to your goals!

6) Tracking your progress. The scale is not the most accurate way to measure and I tell every person I work this!! Taking good accurate measurements and before-after pictures is the tell all!! I love these 2 ways more than scale because they tell progress more than the scale!! Also, how you feel and how your clothes fit is another way to track your progress! Give your measurements/pictures to someone you trust and do a weekly check-in with them to track. I absolutely love this part of being a fitness coach!! In the support groups I help you keep track of progress and keep pushing every single day for those results!! 

Pictures tell all! 

If getting healthy and fit is a goal for your 2016, let's chat!!! Together we can achieve your goals and so much more!! My next health and fitness accountability group opens up January 4th, and I want YOU in it with me!! Drop the excuses and start right NOW!! The only thing holding you back from your before and after picture is you, you can and will be the next AMAZING transformation if you commit!! 

Fill out the application below or email me to get more information, chat, or get started!! I can't wait to ROCK 2016 and I want you with me!! 

Crockpot Chicken Fajita

We love going out to eat at Mexican restaurants, but a few chips and drinks later, I have completely ruined all my progress for the week! Of course we treat ourselves occasionally, this is a cheaper and much healthier alternative!! 

Simple, easy, and healthy this is how I love dinners around our house. Throw all the ingredients together in the morning, turn the crockpot on, and wallah dinner is done!!

Finished product!

Ingredients: 
- 2 lbs. boneless chicken
- 1 can petite diced tomatoes (make sure there is no sugar added)
- 1 red, orange, and green bell pepper
- 4 cloves garlic, minced
- 1 large yellow onion
- 2.5 tsp chili powder
- 2 tsp ground cumin
- 1 tsp paprika
- 3/4 tsp pepper
- 1 tsp sea salt
- 2 tbsp fresh lime juice
- 1 tbsp honey

Directions:
- Pour half the can of tomatoes into the bottom and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in and then top with chicken.
- In a bowl whisk together chili powder, cumin, paprika, salt, and pepper. Sprinkle half on top of chicken, flip chicken and sprinkle the remainder on. Top with the rest of the tomatoes, peppers, and onion.
- Cover and cook on high for 4 hours or low heat for 6 hours. Make sure the chicken is cooked all the way through before serving.
- My chicken shredded itself in the crockpot!!
- Empty out some of the excess juice in the crockpot. Warm up the honey and lime juice mixture then add into crockpot, stir! 
- Ready to serve!

Serve with whole wheat or corn tortillas. I added plain greek yogurt (sour cream substitute) and homemade guacamole on top of mine! Enjoy this healthy Mexican dinner with the whole family!

White Chicken Enchiladas

My blog today was inspired by a friend who messaged me and asked for my enchilada recipe. I thought I had already shared this on here but apparently I have not. How could I not share this?!? This a family and friends dinner favorite!! 

Ingredients:
- Whole grain tortillas
- 2 cups cooked and shredded chicken
- 2 cups cheese of your choice
- 3 tbsp coconut oil
- 3 tbsp whole wheat flour
- 2 cups organic chicken broth
- 1 cup plain greek yogurt

Directions: 
- Mix 2 cups chicken and 1 cup cheese
- Roll chicken and cheese mixture into whole grain tortillas
- On stove top place 2 cups chicken broth, 3 tbsp coconut oil, 3 tbsp whole wheat flour, 1 cup plain greek yogurt together 
- Stir ingredients on stove, when it begins to boil pour on top of tortillas
- Cook in the oven at 425 for 15 minutes
- Take out place 1 cup cheese on top of enchiladas then cook for 5 more minutes

Enjoy this Mexican dinner favorite!! Follow me on Facebook, like this blog, or email me to get meal planning help and more recipes!!

CIZE it up!

This week I started the new dance/workout program from Shaun T and Beachbody called CIZE. I had tried the program online through the on-demand feature through Beachbody. The first time doing one of the dance routines was pretty comical, I mean let's be honest I can't dance and have no rhythm. I was laughing, sweating and having fun the whole time though! A few days later I wanted to try it again because the program had just gone a sale. This time around I was a little better because I had done the moves before! 

Now, you are probably thinking "there is no way I could do this" "how can this be a workout." I had the same thoughts until I purchased the program. I am on day 4 and let me tell you, I am so sore! Tuesday morning I woke up and was like how can I be sore from a 30 minute dance. Wednesday my booty and obliques (side abs) were on fire! I can't wait to see my results after I complete the 4 week program. 

How the program works:
The program comes with 3 discs. On each disc there are 2 routines and the 8 minute ab workout. There are 2 options for following the program beginner which is 6 weeks long and advanced which is 4 weeks long. With the beginner you do the same routine for 6 days and the next week start a new routine. The advanced program is 2 routines per week and you alternate days. So for instance, I started this week and did 'Crazy 8's' Monday and 'You Got This' Tuesday, and then I repeat these for 6 days. Next week I start 2 new routines. 

If you are thinking there is no way I could I follow or learn a dance routine. I thought the same thing! In each routine the moves are broken down step-by-step and repeated until you feel comfortable. This makes learning the routines easier. Once you have learned all the moves you get to bust out your skills to music. You will honestly have so much fun and be amazed at how good you do!

What comes with the bundle package:
The CIZE bundle package is on sale for the month of August. In the package there is:

• the full set of DVDs
• CIZE nutrition guide
• color coated food measuring containers
• shakeology and shakeology cup
• workout calendar to follow
• weekend survival guide

The weekend survival guide is brand new and not in any other package. If you are anything like me, the weekends are struggle, you are out or you go places and your nutrition gets off track. The guide has tips and advice on how to stay committed on the weekend!

If you are looking for a new program to try, mix up your already existing routine, or just want to dance this is perfect for anyone. You do not need to be a good dancer to enjoy this program! You will tone up, drip sweat, get a workout in all while having fun!

                                


If you are interested in joining me with CIZE or want more information email me or fill out the application below! I have online health and fitness accountability groups forming now!

Homemade Balsamic Dressing

Needing something clean to put on your salads. I love me a big a salad with lots of greens! A typical salad dressing has a lot of additives placed in it. I had been using just olive oil but I was looking for something to add flavor and change it up a bit. I found this recipe for balsamic dressing in my 21 day fix eating guide. It is amazing, only a few ingredients, and clean!

Ingredients:
*1 tsp. honey or pure maple syrup
*1/4 c. lemon or lemon juice
*2 tsp. dijon mustard
*6 tbsp. olive oil
*6 tbsp. balsamic vinegar

Directions:

* Combine vinegar, lemon juice, and honey in a medium bowl. Whisk to blend the ingredients well. 

* Stir in mustard, mix well.

* Slowly add oil, mix well!

Enjoy on salads! I also add this dressing on top of my veggies and add some peanuts, almonds or cashews for a little crunch, one of my favorite summer dishes!

Order one of the bundle packages from me this month and get entered into to win a FREE fixate cookbook! The 21 day fix and fix extreme are on sale this month so hurry to get in on this! 

Fill out the application below to get started today!

My health journey

Happy Wednesday!

I wanted to start a blog to share my fitness journey and hopefully inspire/help others along the way!

I started my fitness journey 4 months after having my sweet baby boy Krayton. I was uncomfortable in my own skin and did not have any self confidence whatsoever. I was fit before my baby, worked out every morning before work and ate relatively "healthy" or so I thought. After having Krayton I tried going to the gym, I tried counting calories, I tried eating healthy and I was running out of options to lose the extra baby weight. I did not want to go to the gym for an hour or more each day and spend less time at home with my husband and baby. So what was I going to do??

I was sitting on facebook scrolling aimlessly when I stumbled upon a friends post about the 21 day fix. Curious I messaged her and thought to myself could this at-home workout/nurtrition really work? NO WAY! But there was a little voice inside my head telling me to give it a shot. I ordered the 21 day fix and never looked back once I started the program. 

       

       

The program consist of 30 minute workouts with a different workout for each day, portion control containers, eating guide and shakeolgy. When I got the portion control containers I thought to myself I am going to starve!! I was wrong again...this was more than enough food and I had been doing it wrong all along! It takes the guess work out of losing weight and makes meal planning/eating so easy. And shakeology is simply amazing and my favorite meal of the day (we will save my love for it for another post)! I went full force with this program for 21 days and my results blew me away! 

I have continued with the 21 day fix nutrition and have tried out Insanity Max:30 and 21 day fix extreme from Beachbody. I have loved every single program and have continued to lose weight and tone up. Since starting the programs in November I have lost a total of 18 lbs and 11 inches! I am lower than my pre-baby weight, more toned, and feel better! I will continue to eat clean and do at home workouts. There is no turning back for this momma!

Left picture: 4 months post baby. Right picture: 9 months post baby

Don't let anyone tell you that you can't have your pre-baby body back or that you can't get fit! We all start somewhere and if we want to change we can make it happen. Are you ready for a change?

 If you want more information or want to join my next challenge group check out my page or email me!