Fear not!

"Fear Paralyzes. It is a wet blanket that smothers the fiery passion God deposited in your heart when he formed you. Fear freezes us into inaction. Frozen ideas, frozen souls, frozen bodies can't move, can't dream, can't risk, can't love, and can't live." (Stasi Eldredge) Isn't that so sad, that fear, something so cruel has so much power over us?

Fear pretends it is protecting you when the reality is it only steals from you, chains you and makes you miss out on the very best of life. I have let it steal too much from me.

I have learned that if I wait to do something until I no longer FEEL fearful about it I will absolutely never do it! I must FEEL THE FEAR AND DO IT ANYWAY! 

The greatest things I have experienced in life had the most fear attached to them, isn't that always the way?! Don't let fear rob you of your hopes, dreams and plans for your life. What ever it is you're thinking about doing, DO IT! No seriously, like right now, go do it!!!

Rainbow Frittata

Preheat oven to 350 degrees.

Chop up:
1 zucchini
1 red bell pepper
1 orange bell pepper
3 green onions

They call it Rainbow Frittata for a reason!!!

Add a drizzle of EVOO to a large skillet, add veggies and 1 cup of corn and saute on medium-high heat until veggies are tender.

Sprinkle with 1 tbsp of dried basil and mix well.

Add 4 large handfuls of baby spinach and stir until wilted.

In a large bowl whisk 8-10 eggs and pour over veggies.

Cook until eggs are almost set, then place skillet in oven and bake until eggs are fully cooked, 15-20 minutes (depending on the thickness.) 

*** If your skillet has a plastic handle tightly wrap it in tin foil so it doesn't melt :) 

Optional: When frittata is cooked through, add grated cheddar cheese to the top and return to oven until cheese is melted.

Serve with Ezekiel toast, oh and a coffee of course! 

FIXATE Mac & Cheese

Macaroni and Cheese with Broccoli and Chicken (From the Fixate Cookbook)

Serves 8 (2 cups each)
1 GREEN, 1 YELLOW, 1/2 RED, 1/2 BLUE

4 oz. dry whole wheat macaroni (or 3 cups cooked)
4 tsp. organic grass-fed butter (or organic coconut oil)
2 tbsp. unbleached whole wheat flour
1 1/2 cups unsweetened almond milk
1 1/4 cups freshly grated extra-sharp cheddar cheese
3 cups cooked chopped chicken breast (boneless, skinless)
     * I seasoned chicken with Mrs. Dash Original Blend while cooking (herb and garlic would be good too!)
6 cups chopped broccoli florets, steamed
1 tsp. sea salt (or Himalayan salt)
1/2 tsp ground black pepper

1. Cook macaroni according to package directions (Do not use salt or oil if suggested.) Set aside.

2 Melt butter in a large saucepan over medium heat.

3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don't let it burn.)

4. Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps.

5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted.

6. Add chicken, broccoli, salt, and pepper; cook, stirring constantly, for 1 minute, or until heated through.

7. Serve immediately.

8. Optional: Top each portion with 1/2 Blue container of grated cheddar. This would bring the count up to 1 BLUE per serving.

>Nutrition and Supplements > FIXATE

THE BEST Black Bean Burgers!

These are hands down the best bean burgers ever! The recipe is from The Eat Clean Diet Recharged.

 
Paradise  Island Bean Burgers

Ingredients

1 cup black beans, rinsed, drained and mashed
1 cup cooked brown rice
1 clove garlic chopped
2 Tbs leeks whites only, chopped (I usually just use onions.)
2 Tbs pumpkin (canned) or sweet potato mashed (I've only ever used sweet potatoes.)
1 tsp chili powder
1/2 tsp oregano
1/2 tsp basil
1/4 tsp ground cumin
1 tsp sea salt
1 Tbs EVOO

4 Toasted thins, whole grain buns, wraps etc. Anything you like :)
Toppings of your choice. 

* TIP: I use spinach instead of lettuce, just for a little extra oomph in the health department! I don't notice the difference, so why not?! It's all about the smart little changes :)

Directions
* Mix all ingredients except EVOO and buns in a large bowl. Coat clean hands with olive oil to mix.
* Divide mixture into equal fourths, shape into patties.
* Heat grill pan over medium flame and coat lightly with oil.
* Add patties and cook 5 minutes per side or until patties are "golden" and crispy.
* Serve on toasted burger buns.
* Top with your favorites!

Number of Servings: 4

One time I made these and after I had started realized I didn't have the mashed sweet potatoes. I thought "Oh, it's just 2 tablespoons, I'm sure it won't make a difference." Uh yes, it makes a huge difference! Don't skip it, you've been warned! :)

The end of an era

So Piyo is complete, (it's the end of an era) and I have to say that I was really surprised with how much I loved it! I am moving on to the 21 Day Fix Extreme again now and after those 21 days are complete I think I will revisit Piyo again and keep it in the mix of my regular workouts. {{ The Buns video was AMAZING and it may just be my fave from the whole program! }}


So what have I noticed from my Piyo experience?

1. A huge increase in my upper body strength. All those planks and tricep pushups are no joke! My arms feel super tight and toned.

2. My legs look longer to me because they definitely leaned out more. (This program really took care of that saddle bag area that I HATE but always seems to return!)

3. I gained A LOT of flexibility. I'm not really a fan of stretching and although I work out pretty much everyday, flexibiity is certainly in a whole other bracket of it's own - a bracket I am not in! I am really amazed to see that I can stretch a lot further than before.

It was so nice to try something so new and different!

The secret is, there is no secret!

Do you suffer from all-or-nothing disease? I am a chronic sufferer and may have even been born with it and it has effected every aspect of my life. Good news though for you fellow sufferers, I found the cure! It's The Compound Effect by Darren Hardy and it is SO AMAZINGLY good.

The principals of this book certainly apply to EVERY aspect of life and this all-or-nothing girl is working hard to apply what I am learning. SMALL, SMART CHOICES + CONSISTENCY + TIME = RADICAL DIFFERENCE.

Our world screams at us that instant life changing results are possible with no work and no waiting and it is simply not true. It is a thinking that is hard to let go of but if you are willing to change your thinking you can truly change your life!

Piyo: Day 10 ROCKED!

What can I say, this program is just full of surprises!

 
Today was Piyo Core. I haven't done this one yet and as someone who LOVES doing abs and loves the 21 Day Fix Flat Abs routine, I must say, "Chalene, you rocked my world girlfriend!!" I loved this entire video! Standing abs, plank abs, side bend abs, I  loved everything! It was so different than anything I've ever done before and I can't wait until its core day again and I can go into it a little bit more prepared now that I've done it once. I especially loved the series at the end. She shows you one thing and then another, you do each move individually and then put them together in a flowing sequence and it seriously makes me feel like Wonder Women! Seriously, it's this cool powerful feeling just to flow through all these empowering poses, bend, lift, POW, trust me you'll feel like a total vixen!

A definite make-againer!

 Taco Quinoa Bake

Ingredients:

1lb Lean Ground Turkey – 4 RED containers
1/2cup uncooked Quinoa – 2 YELLOW containers
Black beans, rinsed - 2 YELLOW containers
1 14oz can diced tomatoes (no sugar added)
No Salt added Tomato Sauce – about 4oz
1 Large Zucchini Squash – 2 GREEN containers
1 bell pepper, chopped - 1 1/2 GREEN container
1 onion, chopped - 1/2 GREEN containerr
Shredded cheese – 4 BLUE Containers
2 tbsp Chili Powder
2 tsp Cumin
3 Garlic Cloves minced
Cilantro chopped fresh

Directions:

1. Preheat oven to 350 degrees. Lightly spray 9×13 glass baking dish with coconut oil and set aside.
2. Prepare quinoa as directed.
2. While quinoa is cooking, spray skillet and place on med-high heat. Add garlic and ground turkey. Break up meat and add your Chili Powder and Cumin as it browns. Before all the way cooked through, add your peppers, onions and can of diced tomatoes (I leave the juices in). Adjust seasonings to taste. 
3. Add shredded zucchini squash to your meat mixture. Allow to simmer until the veggies are tender.
4. Remove from heat and add your quinoa, black beans, tomato sauce, and 1 blue container of shredded cheese. Mix together.

5. Pour mixture into prepared baking dish. Top with cilantro and remaining 3 blue containers of cheese.
6. Bake uncovered 10-15 minutes until cheese is melted.
7. Divide into 4 equal portions.

I served this meal with a side of broccoli and Train ate everything! He loved it so much and mama loved knowing that this meal was FULL of healthy veggies!

Eat your heart out Cinnabon!

 

Shakeology Cinnamon Bun 

Ingredients:
1/4 tsp baking powder
1 scoop Vanilla Shakeology
dash of salt
1 egg
3 tbsp unsweetened almond milk
3/4 tsp cinnamon (divided in three)
1 tbsp agave nectar (divided in two)
1/4 cup 0% Plain Greek Yogurt
1/2 tsp pure vanilla extract

Directions:
In a bowl combine baking powder, Shakeology and salt. Mix well. Add the egg and almond milk and blend until dry ingredients are wet.

Pour half the batter in a mug, sprinkle with 1/4 tsp of cinnamon and drizzle 1/2 tbsp of agave nectar. Pour remaining batter on top, sprinkle with 1/4 tsp of cinnamon and drizzle with the remainder of the agave nectar.

Microwave for 90 seconds. When it's done the edges will pull away from the sides.

Pop cake onto a plate to cool.

In a bowl combine the yogurt, cinnamon and vanilla and pour on top.

Voila!

What do Piyo and Avatar have in common?

Piyo reminds me of the first time I saw Avatar. When that movie came out I did not want to see it! I had no interest and turned down opportunities to go see this “amazing” movie everyone was talking about. (When you read that sentence roll your eyes when you read the word "amazing" and you will get a sense of how I really felt about it!) I mean, I was just so sure that I wouldn't like it, they're blue with tails for goodness sakes! 

So, I went to my parents house one night for a movie night and guess what they chose, that's right, Avatar. I begrudgingly started watched it with them. About 45 minutes in we stopped it to get snacks and my dad turned around to see me perched on the couch, hands under my chin with tears in my eyes totally entranced. There was no holding back for me, “Oh my goodness, I love this movie, It's like one of the best movies ever!” I seriously loved it...lesson learned. Piyo, you are my Avatar. I give you my deepest apologies because it turns out, I actually really like you, I am so sorry I doubted you. 

I am back to Define: Lower Body again today and it was good. Even though it's only the second time through I feel more familiar with the moves and am able to stretch a more.

If  you feel that Piyo would be a good fit for you, send me a message to find out more and join this recent skeptic in her next accountability group!

 

FYI: I don't typically work out with make up on and my hair down but with a 20 minute workout you can literally squeeze it in before any outing which is what I did today! Done and done and on with life :)

Just a little FIX!

Today was a scheduled rest day for Piyo but for my booty sake I chose to do Plyo Fix instead :) It was good as usual and I needed a fix of the Fix :)

Sweat like a pig to look like a fox :)

Sweat was the name of today's workout and SWEAT IS RIGHT! 

Uh, yeah I was literally drenched and am feeling a little silly for my skepticism of this workout program! My legs felt like jello near the end and my arms were killing me with the mass influx of push ups at the end. And you know what... I LIKED IT A LOT!!!! :)

As I have said I am so nervous that I will lose the definition I have developed with the Fix. Tomorrow Piyo has a scheduled rest day but I was planning on doing Lower Fix and 10 minute abs, but perhaps after today I'll have to see how I feel! 

 

I am still following the 21 Day Fix meal plan, it just fits with my life and I'm so used to it now I don't even really track anything. I feel great on it and I'm never hungry. I'm actually having 21 Day Fix Extreme Chili right now! (1 RED, 1/2 YELLOW, 1/2 GREEN)

 

Piyo is great if you haven't worked out in a awhile and are getting back into it, or maybe to do in between more intense programs or if you have injuries, it's very adaptable. I seriously feel more flexible already if that's possible? Although, I moved to a new house once that had a water softener which we didn't have in our old house. Within a few days I was ranting and raving about how soft my hair felt until I was told there was no salt in it...yeah... I do get a little over zealous with new things and their results but I swear I am closer to the ground in my forward bends so there's the proof! 

In conclusion, this program is definitely more challenging then I first expected and tonight I am going to take a close up photo of my booty to track it's progress for future reference, AFTER I rehydrate of course! Can you see the front of my shirt? I am not normally a sweat-er but man this work out got me :)

Will you lift my booty Piyo? I'm trusting you!

Today was Define: Lower Body and I actually really liked it! I still have the same concerns about losing muscle and tone because there are no weights but Lower Body was challenging and holy my arms were so sore, is that normal in a lower body work out? Yikes, what the heck is Upper Body going to be like!? I will say though that even the warm up had my legs feeling a bit of the burn! 

I am LOVING Chalene! This is my first time meeting her and she is very sweet and just so down to earth and natural. You can actually feel her happiness, which makes you feel so good, she's a doll!

The workout was only 20 minutes which obviously you can't beat, I literally started and then it was over! Something you may not know about me is that I am IN LOVE with Pilates. I have done Pilates off and on since I was just a teenager so I really love the twist she has on putting the two together. I don't mind yoga in small doses but it doesn't typically hold my interest but that's what I'm finding so cool about this workout, it's like moving yoga. I like to be active in my workouts and I have built up some endurance in my consistency with the 21 Day Fix so standing still is not really an option for me. Even in basic yoga poses she has you pulsing and moving and I liked that today. I can see that this program would be great for someone with injuries or maybe who is just easing back into working out because there is a lot of room to adapt it to your needs but it's also obvious to me that the better I get at it the harder it will be, so I am digging that. I want to be pushed and please Chalene, firm and lift my booty :)

and of course Train and mama needed to refuel afterwards with our post-workout Shakeology, well it was post-nap for him!

Piyo, you've got big shoes to fill!

 

So what did I think of my first day of Piyo you ask? 

Well, today's scheduled video was Piyo Fundamentals. Now, honestly I have to say that after doing the 21 Day Fix and the 21 Day Extreme and in general just LOVING anything with weights, my first thought was "....UH-OH maybe this was a bad idea!" 

Now, I do understand it's just a preparation video to get you set up for success, I mean you have to start somewhere, right? But I'm just being honest that it did make me a little nervous about publicly declaring my commitment to this program for the next month. It did not keep my attention and I still did Flat Abs Fix when I was done so I would feel like I had worked out. I have had such amazing results with a number of rounds of the 21 Day Fix and the Extreme version and I am fiercely loyal the Fix, I mean, it literally transformed my booty and what more could a girl ask for?! I am nervous about venturing away from what I know works and afraid that without weights I will lose the great muscle tone I have accumulated and worked so hard for. BUT I will not give up and I will see what tomorrow brings. FOR GOODNESS SAKE AMBER, HAVE AN OPEN MIND!!! I'll keep you posted! On a side note, if you're wondering, I am still following my 21 Day Fix meal plan, it's just what I'm used to and it is such an amazing fit into my lifestyle it's just kind of second nature now but Piyo does come with it's own little eating guide that looks really good and easy to follow.

Zucchini Lasagna

The Italian girl in me is very skeptical of any meal in general that does not include pasta ESPECIALLY meals that are in essence PASTA! I mean, lasagna without lasagna noodles - that is so unnatural! Well, I ventured out with this veggie filled dish and it turned out to be AMAZING! Even Train gobbled it right up and every mom knows that you take every opportunity you can to sneak in extra veggies! Feel free to share, even with the skeptics :)

Zucchini Lasagna

Ingredients:
1 lb of lean ground turkey or extra lean ground beef
Mrs. Dash seasoning
1 tsp garlic powder
3 or 4 small zucchini sliced lengthwise (I used my mandoline slicer)
24 oz of low fat or 1% cottage cheese or low fat ricotta cheese
1 jar spaghetti sauce (no sugar added)
1 onion, chopped
1/2 - 1 small container of spinach, chopped (it seems like a lot but it wilts away to nothing!)
Non fat or low fat mozzarella cheese, grated
Coconut oil spray.

Directions: 
Preheat Oven to 350 degrees.
Combine ground turkey, garlic powder, Mrs. Dash, and onion, in a skillet and brown turkey.
Add chopped spinach and saute until spinach is wilted.
Combine turkey mixture with the cottage or ricotta cheese.
Spray baking dish with coconut oil spray and layer zucchini in the bottom of your pan.
Spread a layer of the ground turkey and cheese mixture.
Spread a layer of sauce on top.
Repeat this over again for as many layers as you'd like.
Sprinkle mozzarella cheese on top.
Cover with foil and bake in the oven for about 1 hour.
Remove the foil and continue to bake for 10 more minutes.
Remove from oven and let stand for 10 minutes.