Give Yourself a Break

This quote really spoke to me this morning. Weight loss can be a constant mental battle. Whether you are trying to lose 10 pounds or 100 pounds, losing weight is hard! It takes a lot of mental strength and discipline to say "no" to the foods/portion sizes we are used to eating. Go easy on yourself, work your butt off but don't beat yourself up over the little things. If you have a bad day, don't turn it into a week, get back on track and move on. Be empowered and inspired to be a healthier you, but don't make yourself miserable while doing it.

FUN!

Make your workouts FUN! Be silly, goofy and enjoy every bit of the struggle, celebrations and learning experiences you have through each workout. Working out shouldn't be a chore. It should be a way to release stress, have your alone time and do something for yourself. Enjoy it, embrace it and watch yourself grow through the process. 

Sleep is Priority Number 1

We often put sleep on the last part of our "needs" list. With small babies, busy schedules and sometimes the attitude of "I'll sleep when I'm dead" we tend to form a habit of running on 4 hours of sleep a night. Friends, sleep should be at the top of your list!!! Your body needs to be able to rest and recover in order to get through the day successfully. When it comes to our body, sleep, nutrition and fitness should be the order of importance we follow daily. So rest up and put sleep at the top of your health priority list!!

Breaking/Forming a Habit

Something to think about as we go into this week......Breaking or making a habit takes time and every habit is different! Some take longer than others depending on how long we've had them in our lives. Stay patient and keep pushing. Here are a few quick tips from Dani Johnson:

Be a Better YOU

Through hard work and determination, we begin to see change. Part of that change in yourself, is NOT comparing your journey to someone else's. Make yourself better because YOU want to. Be a better you!

Make Every Day Count

Just Say NO!

Positivity Pledge

Take the positivity pledge with me!

My goal is to look at this EVERY morning and make an extra effort to stay positive and only worry about the things that I can control. I'm giving the rest to God.

Weekday Motivation

YOU CAN DO IT!

The struggle always makes us stronger.

Shakeology Desserts

Healthy Baking Day

 We made Shakeology no-bake cookies, Shakeology peanut butter cups, Shakeology granola bars and healthy chocolate chip cookies out of the Fixate cookbook. What a wonderful Saturday baking day with my mama!

Mind and Soul

Yoga is a great way to relax, reset and reflect. Take time to focus and recover, give yourself a day and remember that your body needs time. It's a great way to get in your quiet time for the day, reflect and really give gratitude for the wonderful things in life. Yoga is a time when I give gratitude and evaluate where I am in my life.

What Works for YOU?!

Find what YOU love. I love and believe in Beachbody products, programs and plans because I know they work. I have seen it first hand for myself and with my clients. BUT, I would never want to restrict someone to these programs if they don't enjoy or fit with them. I would much rather that person find something that they LOVE so they are really able to see the results they want. Health and fitness is not a "one size fits all" and not every program or plan will work for everyone. You have to find what works for you, what makes you happy and what you will stick it. My goal is to help people find what works for them so they can truly live a healthy and fit life. Get out there, get motivated and do what's right by your body!!

Drink Up, Buttercup!

Hydrate, hydrate, hydrate!!! 

You need to be drinking half your weight in ounces of water EVERY DAY. Water has so many benefits: energy, digestion, keeps you full and keeps your immune system up to name a few. Bottoms up, friends!!

Tip: if you struggle to drink plain water or you are trying to break a pop drinking habit, try LaCroix water. It's carbonated water with natural flavoring and has ZERO everything. It hydrates and that added carbonation can help break a pop drinking habit.

Monday Inspiration

What are you eating for breakfast?!

What are you having for breakfast?? 

Foods/drinks that help your body or that harm your body? A lot of times when people ask me about Shakeology and hear the price, they think it's WAY too expensive. I respect the reaction because Shakeology is a monthly financial commitment and it isn't cheap. However, think about what you are you getting for your money?? I know I am getting a product that is amazing for my body with Shakeology, not something that is empty calories. So I challenge you to keep track of ALL the coffees, drinks or breakfasts you buy in the month. What will that add up to? We often think of the one time purchase but you would be amazed at how quickly it adds up and you might find it to be around the same price as a monthly Shakeology order. So again I ask, are you putting good foods into your body for breakfast or foods that have no nutritional value to your body? Think about it!

TRUTH

Throwing some TRUTH your way!

It's really this simple, people. We all look for different tricks and ways to lose weight, get back into working out and live a healthy life. The truth is, these three things are a HUGE part in doing that. Will it always be easy? No. Will you lose motivation, occasionally skip a workout and possibly eat a cupcake. Yes. And that's okay!! The point is to create a healthy lifestyle around eating clean, working out and hydrating so you do more good for your body than you do harm. Start those healthy habits and you will notice the bad habits become less and less a part of your daily life. You CAN do it, so start today!!

Sometimes Wine is a MUST

Sometimes a little glass of wine is all you need after a busy week. Red wine, in moderation has been proven to have some health benefits so I will take it. It's okay to splurge a little but the word moderation is key! Stay healthy my friends!

Inspiration

I choose to wake up every morning with a positive thought. I choose to give thanks to God for all the amazing things in my life. I choose gratitude. I choose to keep negativity out of my life as much as I can. I choose to be open and accepting of all people. I choose to respect someone else's journey. I choose happiness. I choose to THRIVE! 

What will you choose??


Make the best out of every situation. We never know where life is going to take us but it's important to stay on the positive side, make the most of it and PROSPER where you're planted.

Late Night Snacking

Are you a late night snacker?? Here are a few "cheat tips" to help you get through those sweet tooth cravings, especially at night.

Late night dessert cravings:
-1 VitaTops
-1-2 Dark Chocolate squares
-1 Grapefruit
-Flavored decaf coffee
-Flavored tea
-Gum
-Shakeology in the evening?
-Hand full (1/3 cup) Kettle corn (try the Boom Chicka Pop brand)

All of these options, if you eat a small portion are 100 calories or less. Try it out if you are struggling with evening/late night cravings.

Pumpkin, Spice and Everything Nice

Fall is Here!

We all know what that means, pumpkin spiced EVERYTHING!! I am just like the next person, I love this time of year. Fall really is my favorite season. I love the leaves, colors, boots, flannel, pumpkin spice, decorations, Halloween, EVERYTHING! However, when it comes to pumpkin spice, most are high in calories and not the best for us. I am all about moderation, and enjoying these things during this season from time to time is okay but there are also some healthier alternatives that I wanted to share with you. 

Pumpkin Pie Quest bars:

Now these are delicious and they are a healthier alternative than pumpkin spiced Oreos (which are delicious too!) but I just want to note that these are a little higher in calorie than the regular Quest bars. 

Pumpkin Spiced coffee AND tea:

Pumpkin Spice Coffee at home (healthy):

-1 cup coffee

-1/4 tsp vanilla extract

-3 dashes pumpkin pie spice

-1 tbs unsweetened almond/coconut milk

-1 tsp organic raw sugar or truvia

ENJOY!

Challenge Groups

Clean Eating Groups

Accountability Groups

Life Balance Groups

Shakeology Taste Test Groups

Quick Tips Groups

Sneak Peek into Coaching Groups

Groups, Groups, Groups!!!

Friends, this is my excited face! I love, love, LOVE holding a variety of groups every month. I try to offer new ones, keep up on what is current and provide helpful information about health, fitness and life. All groups are free but some do require a purchase of a product or a program however I do hold one free group EVERY month. If any of these sound interesting to you or you would like to be updated on my monthly groups coming up, please e-mail me at leahjohnsonfitness@gmail.com. I would love to have you join and share this amazing journey with me!

Road Trip Snack Tips

Here are some helpful snacks and tips that I use in order to stay on track during a road trip. This saves on money, keeps your healthy eating on track and reduces unnecessary stops. Enjoy!

The Master's Hammer and Chisel

COMING SOON!

Autumn Calabrese and Sagi Kalev have teamed up to create an amazing workout program called, The Master's Hammer and Chisel. It really works on building muscle as well as toning to reach your ultimate body goals. This workout will be released in December. So exciting! Click the video below to watch a preview of the program. 

Cize Challenge Group

Join my Cize challenge group starting Monday, August 10th! Get yourself fit, feeling good and ready for a new and improved you. This program is amazing, will challenge you and will give you a new view on working out. It is so much fun and it feels great to dance it out. Contact me for details!

My Feedback:

July 28th, 2015: As I go through this Cize program I will continue to post about my progress and things I like or maybe dislike about the journey. Today is July, 28th and I am on day 2 of the program. Holy heck, I LOVE it! So far it has been so much fun, I have been sweatin' like a pig and I was sore when I woke up today. Yesterday I did, Crazy 8s and today was You Got This and 8 Count Abs. Boy oh boy was I pleasantly surprised. Guys, this is a great way to work out, it's fun and you don't even think about the fact that your working out. You are focused on learning/mastering the moves and getting your dance on. This week, the program is set to alternate these workouts and next week I will start two new ones plus 8 Count Abs. I can't wait to learn new moves and so far, I am lovin' it. :) 

August 14th, 2015: I just finished week 2 of Cize and if it's possible, I think I have fallen in love with this program even more! I don't feel like I am working out, I look forward to doing it and it challenges me EVERY DAY! I was really frustrated at the beginning of the week because the routines were harder, faster and I struggled to get them down. I am very competitive and I want to do everything to the best of my ability so I was mad when I didn't get it down. The second day I did both routines was a totally different story. It was a 100% difference from when I did day 1. I was remembering the moves, keeping up and rocking the routines. It was so uplifting and I felt great. It showed me to trust the process. Dancing is not my strength but sticking with it and working hard brought me results and confidence. Not only that, I started waking up at 5 to workout because school is starting (I am a teacher) and that is my school year routine. It was hard getting up but once I was up, I was so excited to do Cize that it made the transition so much easier. Week two done and I LOVE this program!!

August 30th, 2015: Yesterday was my last day of the 4-week Cize program. I really cannot say enough about this program. I enjoyed the entire thing and although there were times when I felt awkward, uncoordinated and frustrated, the celebrations far out weighed any of those feelings. Not getting the moves right away was a struggle but when I got the hang of them, WOW! Such an amazing feeling of confidence and excitement!

I will admit, I really miss weights. I did the 21 Day Fix Extreme program several times before Cize and I am ready to return back to cardio AND weights. However, this program was such a fun change up and my body feels great! I will definitely be going back to these workouts frequently and adding them into my weekly workout routine!

New Costumers

Getting to Know You

Please fill out the form below. This allows me to really get to know you and your goals so I can help you find a great program. A program that fits your individual needs, goals and disciplines. Thank you and I can't wait to read your answers, I will get back with you as soon as I can!

Health&Fitness Tips

Apple Cider Vinegar has many benefits and I found a new way to drink it! This is especially good for those who can't stand the taste of vinegar. There are several different flavors and they are all delicious!

By far the easiest way to prep chicken for the week! Nic (my husband) grills chicken breasts on Sunday for us  to have throughout the week and I shred some for salads. This week I decided to buy extra chicken, throw it in the crockpot and shred it for my salads throughout the week. The chicken tastes great and it was so easy to shred. Thank you meal prep Sundays!

Quick Tip: My favorite salad dressing at the moment. Calories in this dressing are a little higher than some other vinaigrettes but moderation is always key.

Quick Tip:
With my thyroid disorder, I eat 1-2 Brazil nuts daily. Although they are higher in calories they have a lot of nutrients that are great for your body, one of which is selenium. Adequate selenium nutrition supports efficient thyroid hormones and metabolism. There are other food sources that support this but I like Brazil nuts because it is an easy grab and go thing.

Quick Tip:
They may be small but they are mighty. Chia seeds are one of the most nutritious foods out there! They are full of fiber, protein, omega-3 acids, some micronutrients, have few calories and are loaded with antioxidants. Not sure how to use them? It's pretty simple. Put some in your coffee, tea, water, oatmeal, protein bites, soup etc. Chia seeds really don't have a lot of flavor and the consistency changes but they are great for you to eat.

Quick Tip:
What is your motivation for staying on track for the weekend? It can be hard and the weekend brings a lot of temptations. I make myself think about eating a cheat meal for 15 minutes. If I absolutely have to have it after those 15 minutes, I will but often times I realize I don't really want it after the 15 minutes. Give your mind time to settle. If food is an issue for you, your initial thoughts are that you HAVE to have something. Let your mind settle, listen to your body and really think about it. I hope this little 15 minute tip helps!

Tip of the Day: The benefits of having a foam roller: -It's like your very own deep tissue massage-Increases blood flow to your muscles -helps with muscle and tissue health -Helps with tight or sore muscles -Inexpensive and easy to use I love mine and try to use it as often as I can. I ordered it on Amazon but they are available at a variety of stores and places online. Check it out if you're interested!

 Here you will find health&fitness tips that I have learned throughout my journey. Tips that I have found helpful, practical and can easily be fit into your lifestyle. I have made a lot of these a part of my daily routine which has helped me maintain my health and fitness goals. I hope they are helpful to you! PLEASE contact me if you would like to discuss any of these in further detail, I love to chat :).
I will continue to add more tips throughout my journey!




 1. Be PATIENT! Appreciate the process and remember that it takes TIME to see progress no matter what your goals are. Never compare your journey to someone else's because you may on be on chapter 5 but they are on chapter 25!

2. Be CONSISTENT! I cannot express how important this tip is. In order to see REAL results, you have to be consistent with your fitness and eating clean foods.









3. Create daily routines and STICK to them! Make a list of your top priorities you want to complete every day NO MATTER WHAT. For example:

My Top Priorities I do EVERY DAY:

-Devotion: 30 minutes

-Personal Development: 30 minutes

-Workout

-Drink Shakeology

-Read a Book: 10-15 pages

-Reach out to someone

-Spend time with family

-Teacher time: 10 minutes

4. Make goals for yourself. These will be personalized to you and what you want to accomplish on your health/fitness journey. It feels great to make a goal and celebrate once you have reached it. I highly recommend starting a goals journal!

5. Understand and embrace that we are all human and we are going to have our "off days". There are going to be days when we don't want to eat super healthy, working out it a struggle or you do not feel motivated to get anything done. These days are okay but make sure they DON'T become a habit, try to overcome them and get back on track!

6. Healthy eating is a lifestyle NOT a diet. I used to be so terrible with my eating habits and the sad thing about it, I thought I was eating "pretty healthy". It wasn't until the 21 Day Fix Extreme that I really began to understand what eating healthy means. First of all, it's not a diet, its a way of life. You should be getting the right amount of proteins, carbs, veggies, fruits, oils and healthy fats that your body needs. Eating about 5-6 smaller meals a day allows your body to stay full without getting those hunger cravings. And remember, we all have our cheat meals but don't let it turn into a cheat day, week, month etc. I have a cheat meal about once every two weeks but sometimes that slips to about once a week. The point is to stay consistent with your clean eating. I follow the 90/10 rule by Autumn Calabrese (creator of 21 Day Fix). If you are eating healthy and staying on track 90% of the time, the 10% allows you to have a cheat meal, glass of wine or the occasional chocolate bar. Just stick to the 90/10 rule and you will be safe. 

7. Exercise makes you happy! To quote Elle Woods from Legally Blonde, "Exercise gives you endorphins. Endorphins make you happy. Happy people don't shoot their husbands. They just don't." Although this subject is a love-hate relationship for a lot of us, we have to admit that exercise is good for you! I honestly used to be the worst at exercising consistently and I was the queen of excuses. Until I found my "soulmate workout". The workout that you enjoy doing, that you don't dread and that you feel great about. So far I have two soulmate workout programs, Insanity and 21 Day Fix Extreme. These two programs really showed me a LOVE for working out AND they taught me how to eat healthy. Find a workout that fits you and that you love. Whether you are working out at the gym, outside or at home, find something that fits you.

8. Hydrate, hydrate, hydrate! You should be drinking half your body weight in ounces of water every day. Water helps with so many parts of your body, it's one of the very few 0 calorie drinks, many countries walk miles and miles to get a small bucket of it yet we take it for granted and it's always right at our fingertips. Water helps with your hydration, blood cell count, immune system, digestion, headaches, skin/hair/nails, energy levels and it helps release sweat and toxins from your body. DRINK IT! There are ways you can "pretty" your water to make it more appealing. Add lemon, raspberries, lime, strawberries, cucumbers, blueberries or watermelon to your water. Drink up, buttercups!

9. Coconut oil is a magical thing. There are unlimited uses for coconut oil and they are all good for you. Here is a picture link to 107 every day uses for coconut oil (to name a few). 

10. Coffee, it's not terrible if you don't make it terrible! Adding creams, sugars and syrups to your coffee does not make it good. If you are a coffee drinker, try just drinking it black. If you don't like the taste of black coffee then maybe you shouldn't drink coffee. Coffee is meant to be enjoyed by those that REALLY love the taste. I let myself slip into the "cream coma" when I had never needed cream in my coffee before. I quickly broke that nasty habit and now I drink about 2-3 cups of black coffee every day.

11. Here are some awesome noodles that we tried this week. They have ZERO calories. I repeat, ZERO calories. They don't have a lot of flavor but we added in green pepper and mushroom pasta sauce with turkey burger and broccoli as a side and they were really good! We ordered them online but they are at the grocery store or health food store as well. They are called shirataki noodles.

Meal Plan

Meal Plan: 

*There are SO many different meal plans out there, I am NOT saying this is the only one but this is what has worked for my body. Some people choose to only eat 3 large meals a day, some do intermittent fasting. All methods are great but you have to find what works for your body/lifestyle. I eat 5-6 small meals a day. This means my portions will be smaller but I am constantly eating throughout the day so I do not get hunger AKA hangry for me (angry because I'm hungry haha, it's a real thing). You should never wait more than 3 hours between these 5-6 meals. You need a balance of proteins, fruits, vegetables, carbs, healthy fats and nuts and oils. Plus of course, the proper amount of water to hydrate your body. The proper combination of all of these types of foods will help your digestion, give you energy, build your immune system and help with weight loss. Here is a look at my daily food intake. I am very consistent with how and what I eat. Remember, I go by the 90/10 rule. I hope this helps and I will continue to post meal plans that are healthy and practical for your lifestyle.

Every day I try to get 4 servings of protein, 4 servings of vegetables, 3 servings of fruit, 3 servings of carbs, 2 servings of healthy fats, 1 tbsp. of coconut oil and 75+ ounces of water. I workout every day, drink Shakeology every day and take JuicePlus every day.

Breakfast:
Because I am NOT a morning person  I drink my Shakeology after I workout to give me a recovery and much needed energy to get through the rest of the day. It is my choice to get my workout done in the morning and although it is tough at times, it is totally worth getting it done and it gets me ready for my day. This next meal is ONLY if I worked out later in the morning or day. When I start my day immediately with a workout, I drink Shakeology afterwards. If it's later in the day and I've already had my Shakeology then I have oatmeal after my workout. This gives my body carbs to build muscle. The carb I choose to eat is oatmeal and I usually don't add anything to it. I know, your probably thinking really? Plain oatmeal? Gross. Once you have had it for a couple days, you get used to the plain taste and it really is good.

Morning Snack:
I try to have a fruit or a veggie. I will eat strawberries, blueberries, raspberries, cucumbers or green peppers. I will also had in a carb and nut butter, whole wheat tortilla with tbsp. of natural peanut butter OR a protein, hard-boiled egg.

Lunch:
I usually go with a quinoa chicken salad for lunch. This quinoa chicken salad is listed under the clean eating recipes tab as well. I layer spinach leaves (veggie), quinoa (carb), chicken and hard-boiled egg (protein), seeds and dressing to create an AMAZING salad. This lunch includes a lot of what I need and is delicious. I also add in a fruit of my choice.

Afternoon Snack #1:
I try to stick to vegetables in the afternoon otherwise I won't get the proper servings I need daily. I usually eat cucumbers, green peppers, carrots and hummus or broccoli for my first afternoon snack.

Afternoon Snack #2:
I eat two afternoon snacks because I coach throughout the school year and my husband gets home around 6:30 so we eat a late dinner. If you eat an early dinner, you could have the second snack after dinner. A great snack after dinner is cottage cheese. Cottage cheese is safe to eat later because it doesn't sit in your stomach once you have gone to sleep, it continues to work and digest even if you aren't actively moving to burn it off. For my second afternoon snack, I eat 12 almonds, a vegetable and a fruit.

Dinner:
For dinner, I try to incorporate another protein, carb and veggie. I have a lot of great recipes listed in the "clean eating recipes" tab that you can check out. I usually try to eat chicken, turkey burger or fish (protein), quinoa or edamame (carb) and steamed broccoli, cauliflower or green beans (veggie).

Out of all of the servings I try to get throughout the day, it is okay for me to go over on the protein or veggies. I try not to go over on fruits and carbs. I make sure to drink plenty of water and I limit my coffee intake (about 2-3 cups and I don't add anything to it). Happy eating, ya'll!!

Beachbody Coaching

What is Beachbody Coaching?
Check out my Youtube video. Things you need to know BEFORE becoming a Beachbody coach!
Things you need to know BEFORE becoming a Beachbody coach  
You choose your path:

Beachbody Coaching

Apply here if you are interested. I will be posting a video later this week describing a few important things you NEED to know before becoming a coach. I look forward to hearing from you and will get back to you as soon as I can.

My “Why”

Through this health/fitness journey I have had a lot of comments like "life is too short to diet" and "why are you doing this? You don't need to lose weight." I have gotten these comments quite a few times and it got me thinking about why I started this journey. So here is my “why”.

Healthy eating is NOT a diet. It is properly taking care of your body and giving yourself the nutrition you need. It allows you to fuel your body so that life really doesn't turn out to be "too short". Healthy eating can be really good if you explore and try different recipes. My sister was the queen of thinking healthy eating was miserable. As I started her on the 21-Day Fix Extreme program, she said numerous times, "wow Lou (her nickname for me) healthy eating isn't bad, this is REALLY good!" Healthy eating can be great and it really is a lifestyle change, not a two-week diet and I'm done kind of thing.

I honestly didn't begin this program to lose weight. I was unhappy with my attitude, my body, my confidence and the way I was living my life. Something was missing and I couldn’t figure out what it was. I have an amazing marriage, family, friends, co-workers and I love my teaching job so what was it? I have alcoholism on both sides of my family and I was terrified that if I didn't do something positive for MYself, that I would find a negative way to cover my issues. I needed a healthier change in my every day eating habits. I needed accountability to work out and stay on track with my fitness. I needed to better my relationship with God and live a more productive live. I needed to prove to myself that I could stick to something.

I have hypothyroidism and it really affected my energy, I always wanted to sleep and I had a hard time getting up in the morning regardless of how much sleep I got the night before. Shakeology has helped immensely with these issues. I still take thyroid medication but adding Shakeology into the mix has really changed the way I feel every day. Now I am setting myself up for success not failure in the long run. Knowing how to workout and eat right gives me more energy, a more positive outlook on life, it helps me sleep better, feel better and gives me more confidence. I now know the tools I need in order to live a happy and healthy life. 

What I love most is that I can now share that knowledge with my friends, family, costumers and eventually my kids someday. I'm not concerned with losing weight, I'm concerned with being the best version of ME and before I began this journey, I wasn't achieving that. I am now SO happy, healthy and I feel great! I am thankful and so grateful that God has given me this opportunity. This really is a journey. My goal is to continue to better myself and to help others as much as I can every day. So here is my “why” for becoming a Beachbody coach. To be the best version of myself, to inspire and empower others while helping them find their happiness, confidence, independence and love for themselves like I needed to find.

Clean Eating Recipes

Here are some healthy recipes that I have tried and LOVED! I will continue to add recipes as I make them. Some will come out of the new Fixate cookbook by Autumn Calabrese.

Mason Jar Salads:

-Dressing of your choice

-Carrots

-Cucumbers

-Chicken

-Hard-boiled eggs

-Lettuce
Shake before using and dump into a bowl or on a plate!

Simple Tostadas: Ground beef, lettuce, mozzarella cheese and salsa topped on a corn tortilla.

Whole30 approved breakfast hash. SO freakin' good!!!! Meal prep done for the week

I doubled the recipe:

-2 packages aidells chicken and apple sausages

-2 sweet potatoes

-2 green peppers

-1 red pepper

-3 zucchinis 

Cut up, place in bowl then mix in extra virgin olive oil, salt and pepper. Bake at 420 for 30-45 minutes

Mix together corn on the cob, potatoes (sweet and regular), sausage, chicken, carrots, peppers, onions and Cajun seasoning in a huge cream can. Cook under heavy flame for 1 hour and enjoy!

Brussel Sprouts:
Best way to have brussel sprouts! Baked at 400 with olive oil, sea salt and pepper🍴

Taco salad:

Whole wheat tortilla baked in the oven as the bowl then layered with spinach, mozzarella cheese, wild rice, seasoned turkey burger and salsa

Fajitas:

Zucchini Taco Bake:
-Brown turkey burger
-add seasonings: chili powder, cumin, salt, pepper, crushed red pepper, onion salt
-10 oz rotell or salsa
-I also added in corn
-Bake zucchini in seasoning and olive oil for 20-30 minutes in oven then add to stovetop mixture, top with mozzarella cheese and enjoy!

This isn't really a recipe but just a friendly reminder to stay on track! Sometimes it's easy to veer off which is fine IF you get back to it. I was off track over the weekend so I made sure to get right back to my clean eating on Tuesday (after the Memorial Day weekend). This is my favorite way to eat green beans (steam in pot with a little water at the bottom and cut up bacon for the flavor-steam until soft). The flavor is amazing and they are healthy green beans!

Pot Roast:
-Shoulder roast
-Potatoes
-Green peppers
-Onions
-Carrots
-Seasoning of your choice
-1 cup of water
-Place in crockpot on low for 8-10 hours

Dinner was bomb! This prego mama is very happy! Veggie noodles with grilled sausage pasta sauce and a side of baked zucchini:

Random dinner but it actually turned out to be good! I started cooking and realized that we forgot pasta sauce (we were planning on making zucchini spaghetti) so instead of getting back out and going to the store, I just created a random dinner with what we had.
-I made Parmesan zucchini and baked it at 400 for 20 minutes
-Then I took already cooked turkey burger, topped it over the zucchini with seasoning and mozzarella cheese and cooked that for another 5-7 minutes
-Added a little RedHot and boom! Dinner😃
Pretty much threw it together but it was yummy!

Dinner tonight👌🏼 Easy and in the crockpot:
-andouille sausage (or sausage of your choice)
-green peppers
-onions
-potatoes
-mushrooms
-any other veggies of your choice
-add in seasoning of your choice
-Put in crockpot on low for 6-8 hours

Chicken Taco Salad:
-Flip a muffin pan upside down and place tortilla in between sides to create the taco bowl shape. Cook for 10-15 minutes at 400.
-Put anything of your choice inside: chicken, ground beef, lettuce, tomatoes, onion, salsa etc.
-Top with plain Greek yogurt (substitute for sour cream)
👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼👌🏼

-Brown rice
-Frozen mixed veggies-Scrambled eggs-Turkey burger-A little teriyaki sauce-Once all cooked, combine together in a wok and cook until brown

This spicy shredded chicken is one of my favorite recipes! It's so easy and can be used in so many different ways: tacos, fajitas, taco salad, tortilla soup, quesadillas or just by itself. 
Put in crockpot on low for 8 hours or high for 4 hours:
-Package of frozen chicken breasts
-Taco packet seasoning
-Jar of salsa (your choice of what kind)

The craving hit......and I just couldn't say no!
Protein cookie dough:
-1 scoop protein powder (I used cake batter)
-1 medium mashed banana
-2 T. Almond flour
-2 tsp. Truvia
-2 tsp. Honey or maple syrup
-2 tsp. Almond or peanut butter
-dash of almond milk
-chocolate chips (optional)

It was quite the process but it was SO worth it! This is probably my new favorite healthy dinner.
Meatballs:
-Dip in egg whites, roll into balls and put in casserole dish. Top with RedHot, Mrs. Dash extra hot seasoning (no salt) and top with green peppers. Bake at 400 for 30-40 minutes or until cooked through.
Spaghetti squash:
-Microwave until soft and dig out the middle, place middle in casserole dish and mix extra virgin olive oil in. Bake at 450 for 25 minutes.
Once spaghetti squash is done, put meatball mix on top and bake at 400 for 10 minutes.
Heat sauce in pan and put on top of squash and meatballs. So delicious!!

Delicious Drink!

Healthy lasagna I threw together tonight! It was so easy, so good and it made me so happy. Layer these ingredients in a casserole dish:
-Spaghetti squash ( I cooked in the microwave for about 7 minutes to soften)
-Cottage cheese (mixed with garlic salt, parsley and a little Parmesan cheese)
-Turkey burger (Precooked)
-Sliced zucchini
-Pasta sauce of your choice
-Mozzarella cheese
-Cook at 350 in oven for about 20 minutes or until done.

This lasagna was amazing, easy AND healthy. Enjoy!

Well, using our spiral cutter for the first time was quite the disaster and we ended up just slicing the zucchini into strips and putting it in the oven. The meal still turned out to be amazing and lesson learned for next time.

Zucchini spaghetti:
-Brown turkey burger
-Add sauce and heat to desired temperature
-Cut or spiral zucchini into noodles and bake at 350 for 7-20 minutes
-Sauce on top of the noodles and enjoy!

Shakeology No Bake Cookies:
-1 cup Shakeology
-1 cup oats
-1 cup natural peanut butter
-1 cup raw honey
-I added so chia seeds as well

Fish Tacos:
-Whole wheat tortilla
-Cod cooked in the skillet with salt free seasoning
-Spinach leaves
-Plain greek yogurt in place of sour cream
-Salsa to top if off

Steel-Cut Oats:

-2 cups steel-cut oats

-4 cups of unsweetened almond milk

-1-2 cups water

-1-2 apples

-1 tsp cinnamon

-1 tbs truvia

-1 tbs coconut oil

Shrimp and Chicken with Shirataki noodles and asparagus:

-Cook shrimp and chicken in the skillet until done

-Add into a pot with pasta sauce

-Cook shirataki noodles for 5-7 minutes in boiling water

-Top sauce on noodles

-Steam asparagus for 10-15 minutes or until done

-Enjoy!

My own version of the Chipotle bowl:

-Mix brown rice, cilantro, lime and Franks red hot in a bowl

-Spinach or kale on the bottom

-Top with mozzarella cheese, rice mixture, shredded chicken (pre cooked) and salsa

PERFECTION! Seriously, friends. This was delicious!

Shirataki noodles with turkey burger pasta sauce and broccoli:

Shirataki noodles have ZERO calories (check out more at my healthy eating tips tab)

-Brown turkey burger

-Add to pasta sauce in a pan, heat to desired temperature

-Cook shirataki noodles for 5-7 minutes in boiling water
-Top pasta sauce onto shirataki noodles
-Steam broccoli for 15-20 minutes
-Enjoy!

Turkey Chili!!! Here's the recipe:
-1 lb. turkey burger (cook before adding)
-1 onion
-1green pepper
-1 can hot rotell
-1 can no salt diced tomatoes
-1 can hot chili beans
-1 can black beans
-1/2 cup frozen corn
-minced garlic
-chili powder
-1/2 tsp cumin
Cook in crockpot on low for 6-8 hours

Fixate chocolate chip cookies. Yes please! Healthy recipe and it makes delicious cookies

Pancakes:

-½ cup cottage cheese

-½ tsp vanilla extract

-1 tbsp honey

-4 eggs whites

-½ cup oats

-¼ tsp cinnamon

-⅛ tsp baking powder

-Breakfast egg cups:

-1/4 cup of 1% milk

-12 large eggs, lightly beaten

-salt and pepper

        Mix 3 above ingredients together

-1 cup broccoli or spinach (if you want)

-2 cups of green peppers (or a pepper of your choice)

-Cooked Turkey bacon or shredded chicken (optional if you want to mix it up)

-onions (how every many you want)

Preheat oven to 350

Prepare 12 muffin cups with cooking spray

Place ALL veggies and meat in bottom then evenly pour the egg, milk, salt and pepper mixture on top

Bake for 15 to 20 minutes or until eggs are fully cooked

-Creamy Avocado Pasta

-Cook whole grain pasta noodles

-For sauce: mix together 2 avocados, 2 chicken breast (cooked and shredded) 1/2 cup of basil, 2 cloves of garlic, 2 tbs of lemon juice, 1/3 cup of olive oil, 1/2 cup corn, salt and pepper

-Once noodles are done, mix the sauce and noodles together and top with cherry tomatoes.

-Spinach and Tomato Pasta:

-Cook chicken(any form you want)

-Cook whole wheat noodles

-Drain noodles then return to burner on med-low heat. Add some organic chicken broth, diced up tomato and spinach

-season with minced garlic and crushed red peppers and a little sea salt

-warm until spinach is cooked, chop up chicken and add

-Top with mozzarella cheese

-Chicken Peppers:

-Put 5 chicken breasts, one packet of taco seasoning and a jar of salsa in the crockpot on low for 8 hours OR on high for 4.

-Once you get home, take two forks and shred the chicken (it will shred very easily)

-Take two bell peppers, cut the tops off and stuff shredded chicken in the peppers

-Top with mozzarella cheese and cook for 20-25 minutes at 400.

-Chicken spinach quinoa salad:

-Place in this order:

-Spinach leaves

-Quinoa

-Shredded chicken

-Sunflower seeds

-Hard-boiled egg

-Salad dressing

-Taco Salad:

-Turn muffin pan upside down and put tortilla in to form a taco bowl

-Cook on 400 for 10 minutes or until bowl is crisp

-Cook turkey burger meat with seasoning

-Place turkey burger, lettuce, tomato, salsa and mozzarella cheese in the bowl to create a taco salad

-Mini Pizzas:

-Place tortillas flat on a cooking sheet

-Cover tortilla with pasta sauce, mozzarella cheese, (cooked meat of your choice) and (veggie of your choice) then place in oven on 350 for 10-15 minutes or until crisp and cheese is melted.

-Zucchini Boat with Turkey Burger:

-Peel skin off zucchini, cut in half and hollow out one side to form a boat shape.

-Place cooked turkey burger and mozzarella cheese in hollowed out space and cook in the oven at 350 for 25-30 minutes or until zucchini is soft

-Top with salsa

-Chicken Asparagus Stir Fry:

-Cook and chop chicken up prior to meal

-Place cooked chicken and asparagus (plus any other veggie you prefer) in a wok with a Tbs. of coconut oil

-Season with Mrs. Dash no salt seasoning

-Cook on medium until veggies is soft.

-Tuna Salad on Ezekiel Bread:

From Fixate cookbook!

 -Chicken, Pepper and Onion Fajitas:

-In skillet or wok, chop and cook chicken breasts

-Once chicken is cooked add in sliced peppers and onions

-Once the mixture is cooked, place between two tortillas then top with mozzarella cheese.

-Cook in oven on 350 for 10 minutes or until tortillas are crispy and cheese is melted.

-Shakeology Peanut Butter Cups:

-4 tbs of coconut oil

-8 tbs of Shakeology

-4 tbs of pb2 or almond butter

-Mix half the coconut oil and Shakeo together and pour in muffin pan. Put in freezer for 5 minutes. Then put almond butter over the top, cover with remaining coconut oil and Shakeo mixture and put in the freezer for 15-30 minutes. Store in the refrigerator.

Protein Balls:

-1 cups oats

-1/2 cup natural pb

-1/4 cup honey

-1 scoop shakeology
-1 tbsp. chia seeds

Chickpea Cookie Dough Dip:

-½ cup natural peanut butter

-1, 15 oz can of garbonzo beans

-2 tbsp raw honey

-2 tsp of vanilla

Mix in food processor until creamy and eat with strawberries, apples of graham crackers.

Turkey Meatball Sub on Ezekiel Bread:

Recipe from Fixate cookbook

Buffalo Chicken Wraps:

-1 shredded chicken breast

-Franks red hot sauce

-Mozzarella cheese

-Whole wheat tortilla

-Preheat oven to 350. Place whole wheat tortilla on baking sheet and layer with mozzarella cheese, Franks red hot sauce and shredded chicken. Place in oven for 5-10 minutes, wrap up and eat!

Pineapple Pulled Pork: 

✔️Boneless shoulder pork

✔️2 cups fresh pineapple
✔️4 cloves of garlic
✔️1 onion
✔️1/2 cup organic vegetable broth
✔️Freshly squeezed lemon
✔️Freshly squeezed lime
✔️1 tsp. cayenne pepper
✔️Himalayan salt & pepper
Cook on low in a crockpot for 6-8 hours
Enjoy!!

Lentil Soup:

-1 16 oz. bag of lentils
-1 onion
-1 red pepper
-5 cloves of garlic
-2 celery stocks
-Chili powder
-2 cans no salt diced tomatoes
-1 bay leaf
-2 32oz cartons of organic vegetable broth
-Cilantro
-Himalayan salt & pepper
Cook in the crockpot on low for 6-8 hours