Wednesday, August 20, 2014

Are you taking Supplements?

If you are a Team[FIT] Member reading this, you know....Many of the workouts we do in our Program require maximum effort leaving all of us drained, beaten and battered. Because of this, supplementation is a must if you are to take your performance and recovery seriously.
The faster and more effectively you recuperate and recover from these brutal sessions, the better chance you have of taking your training to the next level. Of course nothing beats a proper diet regarding your goals, but certain supplements can give you that slight edge.
I have stressed over and over in class how important basic supplementation is to your health and overall performance with your workouts and reaching your goals!! Now it's time to take some action and implement these into your diets...if you have not already!
Below is a list of some of the most effective supplements to support your journey to that next level.

Take these with your meals- 3 times a day
Of course as a precautionary measure getting in a good multi-vitamin/mineral can give you that “insurance” you may need during particularly intense phases of training. With these training conditions a multivitamin/mineral is essential in replenishing your body of vital micronutrients so it can function properly and increase performance on a daily basis and correct any deficiencies from skipped meals, stress and other abnormal occurrences that take you away from your regular schedule of meals.
Take with your meals- 3 times a day
This is a blend of "smart fats" that contains important essential fatty acids, which may be depleted in the diets of many athletes and people who regularly exercise.  Taking Smart Blend regularly ensures a complete mixture of essential fatty acids such as omega-3, omega-6, EPA, DHA, CLA and GLA. Smart Blend provides optimal support for reducing body fat, increasing muscle tissue recovery and balancing testosterone and insulin production.

Take directly after workout (if you don't have protein) OR 3 times a day 
Branched Chain Amino Acids are essentialmeaning that they must be consumed through the diet, since the human body cannot make them from other compounds. BCAAs provide active adults with support for training endurance and recovery. Used with protein powders and /or protein-rich foods, these capsules help support muscle recovery and protein synthesis.

My recommendation! I LOVE the Dutch Chocolate Flavor. AWESOME brand.

This fast acting protein supplement is a staple in any serious fitness enthusiast’s list of must-haves. Designed to digest quickly to help muscle recover, whey also includes a complete amino acid profile making it a perfect pre and post-training support supplement. Recent research also suggests that it may slightly blunt hunger for those looking to use it as a weight loss aid.

When you need it: Mainly used as a pre and post-workout (20-30 grams) supplement to support training recovery, you can easily insert whey anywhere into the diet. It is great for those rushing out the door in the morning (20 to 30 grams) not only for convenience but also to blunt cortisol levels after waking.

Tuesday, August 12, 2014

SUPER Easy Cinnamon Almond Butter Bites

I feel like I have a lifetime supply of homemade Almond butter (thanks to our awesome Bootcamp members!) and can't possibly get through it on my own. So I have been trying to think what else to do with it.... What to make.. who to make stuff for!!??
 So here comes a little snack that will curb your sweet craving and fill your tummy with nutritional fats!  And please don't be that person who gets alarmed by the word FAT.... Yes, fat is good for you! Just not that Super Size McDonald french fry kind of fat. The good fats that are found in almonds and coconut oils!! 
Try this super easy recipe that will take you only 10 mins to prep...

  • 1 1/2 cups raw almonds
  • 1/2 cup rolled oats
  • 1/4 almond butter
  • 3 tbsp coconut oil
  • 2 tbsp agave (or more if you want it sweeter)
  • 1 tsp vanilla extract
  • pinch sea salt
  • 1 tsp cinnamon

  1. In a food processor, pulse the almonds and rolled oats until a flour-like consistency is reached.
  2. Pour into a medium bowl along with some sea salt and cinnamon, mix well & set aside.
  3. In another small bowl, mix together the almond butter, coconut oil, agave, and vanilla extract.
  4. Pour the wet ingredients with the dry ingredients and mix well. You may have to use your hands to get it evenly mixed.
  5. Roll the mixture into quarter-sized balls and place onto a baking pan.
  6. Continue until you have completed – makes about 30 bites.
  7. Place them in the freezer for a minimum of 30 minutes.
  8. Store in an airtight container in the freezer.
Nutrition Facts:*
  • Serving Size:  1 bite
  • Calories:  44
  • Total Fat:  3.7g
  • Carbohydrates:  2.2g
  • Sugars:  1.3g
  • Protein:  1.0g

Sunday, August 3, 2014

My Go-To Purchases at Costco

Yes... Costco seems to be my place of serenity and hell all at the same time. Every time I go to Costco I have to mentally prepare to deal with the madness of people but at the same time, deal with my impatience.  I am horrible... and sometimes not so nice when a group of people are chatting away about their weekend standing right in from of my Perfect Foods bars. Hellooooo this girl needs her fix!!  And Don't tempt me when I'm HANGRY.
Anyways, I wanted to share with you some of my favorite finds at Costco right now!  These things always make my meal prepping much easier!

I always buy my chicken here and its a good price for it being organic. 

Of course, the eggs!  Good price and we mow through these every week!

These are SO damn good! Good meal replacements for when you are on the go and have no time! 

Yes, I eat bread. And THIS bread will change your life.... your welcome!

Helloooo.... already chopped up and ready to put into containers. I'll take them ALL! 

This might take some getting used to for some people, but throw some fresh squeezed lemon on it or some Cholula for those who like spicy! (in the freezer section)

My life would be a sad place without this heavenly mixture of spread, dip, topping, etc. :)

While Jeff eats whole eggs, I have egg whites every morning for BFast. With a sweet potato.... Awesome combo right after my workouts!

OMG... And buy these! They are so easy to make and taste so good with pepper and fresh squeeze lemon over top!  No fishy hassle at all!

Now, go to Costco and make your meal prepping easier on you!!! Just don't stand in front of my Perfect Foods Bars :)

Sunday, July 20, 2014

Prepping for the week....

Hey guys, I just finished my meal prepping for this week. I prepped all of my lunches and also made some of my delicious Amazeballs for snacks during the week.... AND it only took me about 30 minutes!  Score!!

Here's a little tip:  Go out and get you some of these...

Salmon Patties at Costco

SteamFresh Veggies at any grocery store!

My lunches for the week consist of a Salmon Patty with mixed veggies (broccoli, cauliflower, carrots, onions, and zucchini) with Quinoa and Whole Grain Brown Rice.

4oz Salmon
1/2 cup Steamers
1/2 cup chopped zucchini and onion
Add pepper and hot sauce for taste

Calories:  333
Carbs: 30
Protein: 25
Fats: 11

Do you remember those tasty Amazeballs?? So quick and easy to make (only 4 ingredients!)

Thursday, July 17, 2014

I'm Back!!!

Hey Ya'll, so if you haven't noticed, I took some time off from the blog. Its been a hot minute since I've posted my recipes, meal preps, and grocery lists. I have had a rough few months since February but life is getting back in order and I wanted to focus on other things with this blog as well.

Going forward, I'm not only going to share with you my meals and easy recipes but I want to share with you the quick and easy finds I buy in the grocery stores, deals I find, etc. that just make my healthy eating routine a heck of a lot easier on my hectic schedule. As well as sharing tips on quick meal prepping every week (cuz I believe in prepping EVERY Sunday).

 Prepping your meals is going to save you so much time and risk of eating the well... shitty! foods that are advertised out there as "quick" and "healthy" foods on the go! When it comes down to it..... you need to eat real foods that you can't buy from a drive thru window for $.99. If you ever do that.... please don't tell me. I don't want to hear about it, it will only stress me out!!! ;) (but I will know)

Monday, February 17, 2014

Meal Prep Monday!

Love me some good 'ol fashion meal preppin! I like to mix up what I prep each week, sometimes I prep the same things but this time I am cooking turkey meatballs, egg white muffins, and some mixed veggies. It was so incredibly easy and my lunches and snacks are done for the week! Here's how I did it......

My Menu plan:
Breakfast and or Snacks through the day: Egg white Muffins ( I usually eat 4 with breakfast and a piece of toast or small sweet potato)

Lunch: 4 - 5 Skinny Turkey Meatballs with sauteed veggie mix.

Dinner: I usually don't prep my dinners because this is the time of day when I usually can get some time in the kitchen. Also, I usually like Fish at night and I like it best cooked and eaten fresh.

First Things First:
I chop all of  my veggies and separate them into individual plastic containers. This week I decided on a good stir-fry mixture of carrots, zucchini, onions, and broccoli. I used frozen broccoli and steamed them first until slightly tender. Then I chopped it up into smaller pieces. For the other veggies, I used my handy dandy chopper (pictured below).  Into each container, there is about 1.5 cups of the veggie mixture. I chose not to pre-cook them this week because the onion and zucchini tend to get too soggy. When it comes time for lunch each day, I will just saute my veggies then for a couple of minutes with EVOO and chili pepper paste.

To eat with my veggies, I made some Skinny Turkey Meatballs....

Ingredients:  Only 35 cals each!! This recipe makes 27 meatballs
1 package of lean ground Turkey (97% 3%) (Costco has the best price for a 4 pack of ground Turkey)
1 small red onion chopped
1/2 - 1 cup chopped spinach
3 tbls Liquid Egg white
1 tsp Lawry's Salt
1- 2 pepper
optional: 1- 2 oz Feta


Dump all ingredients into a bowl and mix thoroughly.  Here comes the messy part, using your hands (I use gloves because I hate raw ground meat) form small balls about 2 inches in diameter.
Bake in the oven at 375 on a greased cookie sheet until the meatballs turn golden brown on the sides and top (roughly 15 - 20 mins).

Next... My breakfast and snack goodies!

If you want to enjoy some of these bad boys, get yourself one of these small muffin baking sheets. It makes 24 egg white muffins. 

about 1.5 carton of Liquid Egg White (purchased at Costco- I buy the organic ones in the red box)
Chopped Red Onion (about a tsp in each)
Chopped Spinach ( about a tsp in each)
Cholula hot sauce (2-3 drops in each)

Preheat oven to 375.  Slightly grease each muffin tin with EVOO, I learned the hard way :(
Drop as much chopped onion and spinach as you want in each one along with a couple drops of Cholula to add some flavor. 
Then, pour the egg white into each muffin circle until it almost reaches the top, they fluff up a bit in the oven when baking (it usually about 3 tbls). 
Bake for about 12 minutes or until egg is fluffy white and sides look crisp!

This week's prep was pretty simple, I ran out of propane yesterday so I am saving the chicken grilling for tomorrow, because when I run out of my turkey meatballs, I know I will need some Chicken to add to my other meals.  Those Turkey meatballs not only are good to eat for lunch but I find them to be really good snacks during the day when I get hungry between meals and they are actually good cold too!

Also, because I crave a little sweetness now and then, I prepped my Amazeballs recipe too. Did you check that out yet??

Wednesday, January 29, 2014


PLEASE tell me you are a chocolate and peanut butter fan!!! If not, I don't think we can be friends... Honestly!  These 2 things exist in every single day of my life!  They make life more enjoyable :)
AND if you like reese's peanut butter cups.... Get your hands on some of these puppies!

1/2 Cup Melted Coconut Oil
1 Cup Creamy Peanut Butter
1/4 Cup Honey
5 Scoops Chocolate protein (Whey or Casein- preferably Casein if this is a after dinner dessert!)
** Chocolate topping is optional

1.  Mix all ingredients together until you are able to form the dough into balls. Size should be about an   inch and a half.  (if they start to fall apart or aren't holding together well, then add more protein powder. If they are too dry, add a little bit more PB)
2.  Place on wax paper and put them into the freezer for about 30 minutes.
3.  If you chose to add some chocolate to the top, melt some dark chocolate cacao chips with a little bit of coconut oil and then dunk the tops!

I was able to make about 25- 30 Amazeballs... You'll want that much to last you all week! They truly are Uh-MAZING if you are a PB and chocolate fan!  Hope you enjoy :)