Salmon Patties

I made the most delicious meal tonight! It sounded ok, but tasted FANTASTIC. For those of you doing the 21 Day Fix, this would count as 1 green container, 1/2 yellow, and 1 red. IMG_0904Recipe:

Ingredients:

  • 2 cans salmon
  • 1 egg
  • 1/2 cup quick cooking oats
  • Seasonings: 1/2 tsp salt, 1 tsp pepper, 1/4 cup fresh parsley, 1 tsp cayenne pepper
  • 1 small onion, finely chopped
  • 1 celery stalk, finely chopped

Directions:

Preheat oven to 375 F. Heat olive oil on low in saucepan (oven safe if you have it) for two minutes. Mix all ingredients in a bowl. Roll the mixture into 8 balls, then into flatter patties. Place patties in hot oil and let them sear for two minutes on each side. Place pan (if oven safe) into oven. If not oven safe, transport patties to a baking sheet. Bake for 20 minutes. Finish with a 2 minute broil.

Would you benefit from an accountability group to help you reach your health and fitness goals? Join my FREE Facebook Challenge group with other people completing the 21 Day Fix plan. Here you will receive support, motivation, challenges, fitness and nutrition tips, recipes, success stories, and coaching by me. I will ask specific questions and listen to your answers to help find the best way to motivate and challenge. Plus, to get you jump started, everyone who joins my group will receive a 21 Day Fix meal plan and grocery list. Interested in more information? Leave your email below. 

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P90X3 Results

P90X3

So we did it! Matt and I finally finished our first round of P90X3. It wasn’t easy getting up at 5 and 6 in the morning to work out. It never is! But we stuck to it and we’re both leaner, stronger, and in all around better physical shape. We are more flexible. I still can’t do the unassisted pull-up that I wanted. Maybe that will come next round. I honestly can’t believe how much progress we made in just 30 minutes a day.

We liked it so much that we will definitely do a round 2. Here are the stats.

  • Weight lost: 9 pounds each
  • Overall inches lost: 6 for each of us
  • Matt waist: 3 inches lost! Sarah waist: 2 inches lost
  • We both lost about 2 inches in our thighs and 2 inches in our chest.

If our numbers are the same why does he look so much better? Damn men!

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You should totally join us on our next challenge group. Matt and I will be running it together. If we can do it, anyone can. P90X3 is a great price for the month of April and, if you order through me, I will send you a 21 Day Clean Eating Plan based on your present weight and a free Shakeology shaker cup. Yay!

YES! I want to live a healthier life with P90X3 for only 30 MINUTES A DAY. My info is submitted below. 

 

Pictures are below!

Turkey Meatloaf Muffins

I am all about easy, healthy meals. They need to be quick too. As much as I love to cook (which helps when you want to eat healthy and on a budget), I don’t have much time during the week to hang out in the kitchen. Therefore, I try to prepare meals that don’t take much time. Tonight was Turkey Meatloaf Muffins, Sweet Potato Fries, and wax beans. Yum!IMG_0891

Turkey Meatloaf Muffin

  • 1 pound ground turkey
  • 1/2 cup instant oats
  • 1/2 onion, chopped
  • 1 stalk celery, chopped
  • 2 eggs
  • 2 tbsp worchestershire sauce
  • 1 tsp cumin
  • 1 tsp dried mustard
  • 1 tbsp dried parsley
  • 2 tbsp garlic
  • salt and pepper

Preheat oven to 375 F. Mix all ingredients together. Spray muffin tin with cooking spray. Roll mixture into balls and place in muffin tins. Bake for 40 minutes. Makes 8 muffins. Each serving is 2 muffins.

Sweet Potato Fries

4 sweet potatoes. Slice sweet potatoes into thin slices. Toss with 2 tablespoon of olive oil, salt, and pepper. Put on cookie tray.  Bake at 375 F for 30 minutes, flipping half way through.

Wax Beans

This is an easy one. Take frozen bag of wax beans out of freezer. Put in microwave for five minutes. Voila!

Ready to get back on track after Easter?

After a weekend of eating big dinners and lots of candy over Easter, I decided my body needed a reboot. I needed something to bring my blood sugar levels back in track and melt away the bloat. Enter the 3 Day Fix. I’ve done this before when I have needed a nutritional overhaul. I love it. At the end of three days my cravings subside and I am leaner. I do NOT recommend following this for more than three days at a time. I also worked out using P90X3 while following the 3 Day Fix. Below is the meal plan to follow for three days.

Meal 1: Two eggs and Oatmeal. Melt one tablespoon of coconut oil in pan. Cook eggs. I

Mmmm breakfast!

Mmmm breakfast!

like to serve over the oatmeal.

Meal 2: Chicken and Asparagus. Melt 1 tbsp of coconut oil an toss asparagus in it. Sprinkle with garlic powder. Cook in over at 400 F until tender. Coat chicken with spices and herbs. I used cajun seasoning, garlic, and italian seasoning. Grill chicken. Each serving is 3 oz of chicken and one cup of asparagus.

Meals 2 through 4 prepared in advance!!

Meals 2 through 4 prepared in advance!!

Meal 3: Ground turkey with onions (2) and peppers (2). Melt 1 tablespoon of coconut oil in pan and add 1 tablespoon of minced garlic. Add chopped onion and pepper and cook until tender. Remove from heat. Add ground turkey and cook. Sprinkle with 1 tablespoon of taco seasoning. When ground turkey is cooked and vegetables. Cook until heating through. One serving = 1 and 3/4 cup of meal.

Meal 4: Shakeology (or protein shake of choice)

Meal 5: Salmon, baked potato, and steamed broccoli. Rub lemon, garlic, and a dash of teriyaki on salmon. Melt coconut oil and toss with broccoli. One serving equals 3 oz of salmon, one cup of broccoli, and one half of a baked potato.

Dinner was actually quite delicious

Dinner was actually quite delicious

Meal 6: Leftover meal 2 or 3

So what do you think? Want to give this a try with me?

Are you the right coach for me?

People often ask me why they need a health and fitness coach. I know they also want to ask why they should choose me over other coaches, what makes me so different (but they are just too polite). My answer to this is not everyone does need a coach. In fact some people would do worse WITH a coach. I am also not the coach for everybody. You need to find a coach you relate with, but who will also push you past you comfort zone.

When choosing a Beachbody Coach, be sure to look for the following:

Now that girl is a product of the product!

Now that girl is a product of the product!

1. Look for a coach who is interested in YOU. Make sure the coach asks questions regarding your lifestyle, your goals, what types of programs you enjoy, etc. Your coach can’t begin to help you until she gets to know more about you. If your coach is telling you more about what she does than asking you questions, it will be difficult for her to help you reach goals she doesn’t know.

2. Make sure you feel comfortable with your coach. You have just decided to take a new step in your health journey. You will have a lot of questions along the way. You want to feel comfortable asking your coach questions, because you will have them.  If you don’t feel comfortable opening up to your coach, they will not be able to help you overcome any obstacles in the way and ultimately reach your goals.

3. Make sure your coach runs accountability groups. I personally believe accountability groups are the key to a successful weight loss and health journey. It is what has helped me finish both the 21 Day Fix and P90X3. I have never finished a full fitness and nutrition program prior to the support of my peers and a group with daily check-ins! Even if you disappear for a month or so, the people in these groups are so supportive that they will welcome you back and cheer you on when you’re ready to start again. I personally believe that if your coach does not run an accountability group to help you in your journey, then you should find someone who does.

4. Your coach should be a product of the product. This is going to be a short one. If your coach does not use the products she is selling, then why should you? You want to find someone who is as passionate about Shakeology and Beachbody fitness programs as you are.

Did I leave anything out? Are you using a Beachbody product? What did you look for when choosing your coach?

P90X3 – Meal Plan Review

I’ve been working out consistently using P90X3 for two and a half weeks now. I have also been following the meal plan (for the most part). The good news – it’s working. I’m not going to take my 30 day measurements until the end of next week, but I am down one notch in my belt. So that’s awesome! The first three weeks of P90X3 are the same six work outs.

At week three, I finally am starting to feel stronger and the work outs are becoming a bit easier. (I still hate The Challenge). Therefore, I decided to start focusing on the meal plan. The P90X3 Meal Plan is very similar to the 21 Day Fix Meal Plan, but you don’t get the fun portion control containers that go along with the 21 Day Fix Meal Plan. P90X3 assigns you a daily calorie count/meal plan by taking into account your gender, your activity level, your weight, and you fitness goals. The plan then assigns you a certain number of proteins, carbs, and fats for each meal, based on the meal plan you fell into.  You can then pick from foods from each list of proteins, carbs, and fats to make up the proper portions for each meal. Tony also gives you two ways of measuring out the food. The micromanagement system, in which you use measuring cups and a kitchen scale to measure out portions. This is soooo not for me. It’s not sustainable in my opinion. That’s why I like the 21 Day Fix containers. However, Tony also has a “The Way of the Hand.” It’s pretty good. The Way of the Hand uses different parts of your hand to measure the food.

Things I like about the meal plan:

  • You are given a pretty robust list of food. I have been able to find the ingredients for almost all of the meals I have made on this list.
  • You are only given three food groups – proteins, carbs, and fats. Fruits, vegetables, beans, wheat products, etc. are all part of the carbohydrates group.
  • Lots of recipes for spice blends to help spice up your food.
  • A good amount of ideas for snacks.

Things I don’t like about the meal plan:

  • I need to be micromanaged a bit more. Instead of have fruits, vegetables, and beans all listed as a carb, I like a meal plan that breaks up the fruit and vegetables as separate groups and tells me how many servings I should have per day. It makes it easier for me to plan out my meals and also to make sure I am getting the required amount of fruits and vegetables.
  • There aren’t many meal recipes. It would be nice to have recipes to give some ideas for dinners, lunches, and breakfasts.
Fish tacos definitely fit in with the meal plan. Yay! You can see my 21 Day Fix containers that I used to portion out fish, veggies, cheese, and avocado.

Fish tacos definitely fit in with the meal plan. Yay! You can see my 21 Day Fix containers that I used to portion out fish, veggies, cheese, and avocado.

All in all I think the meal plan is really good. You can tell Beachbody put a lot of Fish tacos definitely fit in with the meal plan. Yay! research into it. However, I have decided to use the meal plan given with the 21 Day Fix along with the fitness program of P90X3. I am loving both of them!

P90X3 – Day 9

Week 2 – Agility X

We are at week 2! Agility X. Week 2 is basically a repeat of week 1. I am not looking forward to completing The Challenge again, but I loveIMG_0219 Agility X. This is the workout for me. It’s mostly cardio based, which is probably why I like it so much. The types of exercises Tony has you do are definite exercises to help you as an athlete. The squat jump lunge and long jump sprint will help with my leg strength and anaerobic conditioning and help me on the ice at hockey. I was super sweaty at the end of this workout, but can see me popping it in even after I’m done with this program as an off-shoot cardio day.

P90X3 – Day 5 and 6

CVX and The Warrior

CVX – I loved this workout. It’s a really good workout after the horror I experienced called, “The Challenge.” This work out has a little more cardio and a LOT more legs in it. Exercises include things such as traveling tire twist (fun!), frog squat reach, arc press lunge, side reach jumps, crescent chair. That’s not even all the exercises – but do you see all the leg work? This better help me come hiking and running season! I better have some beautiful gams by the end of this!!

The Warrior – this workout utterly kicked my ass. I think it was the hardest one of the week. Tony – you are finishing off the week with this workout…when I’m already sore from all the other ones? You bastard! Tony Horton said this workout is a military designed workout. I can tell! I made it through, but barely. Honestly, I may have given up if my husband hadn’t just finished the workout before me and was in the house packing for our hiking trip. Having an accountability buddy has really helped me stick with this program this week. Both fitness and nutrition wise. Could an accountability coach help you? Contact me here.

I had a fantastic meal on Saturday to help me get back my energy after The Warrior. Almost all of it was bought locally or made my me. Local ingredients are the most healthy as they haven’t lost their nutrients in transport or poor soil quality.

Hearty Kale Paninis

IMG_0190 Ingredients:

  • Rye bread (or other hearty bread of your choice. I buy mine at the farmer’s market)
  • One bunch of kale
  • farmer’s cheese (I like Caerphilly or Havarti)
  • Hot pepper relish
  • Tomato soup (you can make this, I have before and it was amazing. I went lazy and bought canned this time though)
  • Olive oil
  • Red wine vinegar
  • Salt for seasoning

Remove stems from the kale leaves. Put the kale into boiling water and blanch for 2-3 minutes. Following this, pour into a colander and cool. After kale has cooled, squeeze the water out. Cut into 1 inch strips

Put kale into a bowl. Toss with 1 tbsp of olive oil and 1 tbsp of red wine vinegar. Season with salt.

Set up the sandwiches. Spread hot pepper relish on bread, top with kale and cheese.

Prep panini maker. Spray with olive oil. Put sandwiches on panini maker. Serve with soup.  YUM!!!

P90X3 – Day 4

The Challenge

Wow – this was not just a clever name! This workout is similar to Chest and Back from P90X. It is just 30 minutes and Tony has you do a series of pull ups and chin ups switched off with different versions of push ups. My biceps were KILLING me at the end. Below is a picture of my husband during his workout this morning. He has much better form than I do, so that’s why his picture is below :).

IMG_0066I have a really tough time with this work out because I just don’t have the upper body strength to pull/push myself up. Although I guess that’s why I am doing this! In order to modify the pull ups, a resistance band is used. For some reason (I’m not quite sure why), I just don’t like using the resistance band. The other option is to buy (of course) Beachbody’s chin up assist. I thought this would be money wasted as I just used a chair during P90X. Well it turns out a chair doesn’t allow you to get the full range of motion. So I will probably break down and buy the chin up assist at some point.

What did I have for dinner tonight to stay on track with the eating plan? I went the easy way and did a crock pot meal with beef and veggies. IMG_0068Recipe below.

  • Cut up 6-8 small turnips, two pieces of celery, one onion, two carrots and place into the bottom of the crock pot
  • Place 1.5 pound beef roast on top of vegetables
  • Put 1 cup water, one beef bouillon cube, minced garlic, 3 tbsp Worcester sauce in the crock pot. Season with salt and pepper
  • Place on low for 6-8 hours

P90X – Day 3

Yoga X

This is only day 3, but I needed the Yoga X workout very, very badly. My legs are already so tight from all the lunges stupid Tony Horton has you do. I used to take yoga classes a couple times a week and got quite flexible. Didn’t take too long for that to go away! Exhibit A (below), yeah – my leg is totally supposed to be straight in that photo.

IMG_0058 Yoga X was just what I needed this morning and I felt better afterwards. My muscles felt stretched out and loose.  P90X yoga is an hour and a half, so the half of hour of this yoga workout was much appreciated. Due to the short time frame, Tony has to skip a lot of the meditative and rehabilitative poses that you would normally get in a longer yoga class. I’m ok with that for an at home yoga class. I have a hard time paying attention and staying focused if I’m not in a class with a live instructor. So I’ll keep the longer classes for the weekends. This DVD was great for a short yoga work out that loosens you up. Plus, the modifier was shown often and explained. I liked that!