Month: June 2015

Long-awaited eCookbook

I have some fantastic news! I know that you’re a SUPER BUSY person and I want to help take some of your load off! My long-awaited eCookbook has a weekly meal planning worksheet and 25 quick, easy (mostly) healthy recipes that can be made ahead of time or in the crockpot so that meals for you and your family will be ready when you get home in the evenings.

I’m a certified nutrition coach and group fitness instructor, as well as a busy #girlboss. I get asked all the time “what things can I eat that are better for me?” so I’ve put these particular recipes, which are some of my favorites, into one ebook because they’re, by far, better for you than fast food and quite simply, they’re quick and easy to fix. In order for you to feel your best, you HAVE to take your nutrition into your own hands. These recipes will be a great first step.

The results that have been coming in from the survey that I sent out recently asking what foods you like and don’t like are showing that I’ve done a pretty good job of providing recipes that you’ll enjoy. I can’t wait for you to see them all! I promise to answer any questions you may have or that you leave in the comments below in my next message to you and I’ll also show you one thing you can put to use immediately.

I would LOVE IT if you would leave me a comment or question below or over on Facebook and let me know if you’re excited to see what I’ve got for you OR what recipe you’re hoping may be included. =)

Tips for Perfect Packing

Need help to make sure you aren’t forgetting any important items when you pack for your next trip? I’ve got FREE tips for perfect packing just for you! You can get your free guide and checklist at Tips for Perfect Packing right NOW!

Leave me a comment below and let me know when you’ll be using your checklist AND if there’s anything you’d like to see added to the list. =D

Top 5 Travel Tips for Perfect Packing

Do squats make your legs and butt bigger?

Muscle groups that are activated with one form of squats

Muscle groups that are activated with one form of squats

“Do squats make your legs and butt bigger?”
“Why do my legs and/or butt seem like they’re getting bigger instead of smaller?”
“I don’t like the way my pants are fitting my legs lately.”
“The scale seems to be going up instead of down since I started (fill in the blank).”

These are just some of the questions and comments that I’ve heard from several of my class participants over the past 6 months or so. Of course, these have come since we started a kettlebell class at the studio and when we’ve previously done squat challenges. I thought I would take this opportunity to explain a little more in depth exactly what’s going on with your physique so you’ll have a better understanding of WHY you should keep going and not stop what you’re doing. =)

Most women tend to get worried when they first start lifting or using weights (or swinging kettlebells) because they start to build muscle before they lose the fat that’s surrounding the muscle. This is not exclusive to the thighs, but it tends to be more noticeable in that area. When a woman begins to notice herself getting bigger, typically the first thing she wants to do is quit whatever workout she thinks is making her that way. Here’s the real deal though – women do NOT get big and bulky without taking some form of hormone to MAKE them bulk up. Women who lift or use weights or swing kettlebells get smaller!

As the body goes through a state of transition, women will typically gain a few pounds, BUT what happens next is exactly what they’re after! That same muscle that’s causing those issues of “seeming bigger” or the scale moving up some is the very same muscle that will start burning double the fat that it previously burned and will help you shed that layer! When you start lifting weights, you’ve GOT to give your body time to transition from fat storing to fat burning and understand that you may have water weight at times. Those muscles will have the fat melting away and it’ll happen even faster if your diet is even half as good as it could be.

Muscle weighs more than fat…. you’ve heard that, right? Well, I’m about to quickly explain how it doesn’t. Are you ready? No matter how you measure, a pound is a pound is a pound is a pound. Got it? Okay, now that we have that out of the way… the difference is that 1 pound of fat is much larger in size than 1 pound of muscle (see the picture below). Muscle is dense and solid whereas fat is more “bloated” or “fluffy” and takes up more room.

5 lbs of fat vs 5 lbs of muscle

5 lbs of fat vs 5 lbs of muscle

A gain in muscle mass is a direct result of your fitness. Many of you have come in for class the day after a hard workout and you’re sore. That soreness is your muscles telling you that they’re in building mode. Muscle soreness is actually caused by hundreds of tiny micro-tears in a muscle that then get rebuilt over the next few days. Though the goal of a workout isn’t to become as sore as possible (or sore at all), this soreness means that your muscles are going to be retaining a higher level of fluid than normal to help repair itself. A big way for our body to aid in the recovery of those muscle groups is by pumping extra fluid into those spots in order to keep them hydrated and functioning properly. Helloooooo, water weight! So when you see the scale move up a little instead of down, especially after a hard workout, remember increased water weight plays a part in the number that you’re seeing.

Give your body time to adjust. You might gain a little weight at first, but in just a few short weeks, you’ll start seeing that more toned, stronger, defined looking body that you’ve been working for. Be patient and hang tight! You’ve got this!

Be thankful

photo credit: Proverbs 31 Ministries

photo credit: Proverbs 31 Ministry


You can visit Proverbs 31 Ministry here

Do you ever find yourself asking “why” when something happens? I know I do. Then I remind myself, it isn’t for me to know why, but to be thankful for the situation no matter how difficult it is. God has a greater plan for each of us. Sometimes we get to see “why” things happen the way they do and sometimes we don’t. I can say from personal experience I wouldn’t be where I am in my faith and in my relationship with Christ if it hadn’t been for some of those “why” situations. His plan brought me closer to Him…He let things happen the way they did in order to get my attention and you know what….I’m VERY thankful for that. I’m still a work in progress for sure and that’s as it should be.

What are you thankful for that maybe you weren’t at first?

Enchiladas

Low Fat Enchiladas

Low Fat Enchiladas

Enchiladas? Yessss!!! Last night I decided to try out a new recipe and to be honest I’m not even sure where I found the original one. I made quite a few tweaks to it though and man were these things good! I call them Low Fat Enchiladas. Here’s the recipe:

INGREDIENTS:
3 chicken breasts, cubed
1/4 cup salsa plus 1/3 cup salsa, reserved
1 TB minced garlic
8 oz plain Greek yogurt
1 cup of 2% Mexican shredded cheese
1 can of red enchilada sauce
1 can of black beans, drained
1 bunch of green onions, chopped
Chipotle seasoning
5-6 wheat tortillas

DIRECTIONS:
*Preheat oven to 350 degrees
*Saute chicken, garlic and 1/4 cup salsa in a skillet
*When chicken is done, put it in a bowl and add in the yogurt, shredded cheese and remaining 1/3 cup salsa and stir together
*Spray a 9×13 baking dish with Pam. Pour 1/2 cup of enchilada sauce into bottom of dish.
*Using a plate, coat each side of each tortilla with enchilada sauce
*Fill each tortilla with chicken mixture; sprinkle with Chipotle seasoning, add in some black bean and green onions and then roll
*Place in the baking dish seam side down
*Spoon remaining enchilada sauce over the top of the rolled tortillas
*Bake for 15-20 minutes
*Enjoy!

Makes 5-6 servings

Leave me a comment and let me know how you like these once you’ve made some! =D

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