Baked Mac & Cheese

What you need :

-12 oz whole wheat pasta
-1 1/2 tbsp. of butter
-1/4 cup minced onion
-1/4 cup of whole wheat all purpose flour
-2 cups almond milk
-1 cup chicken broth (low sodium)
-8 oz of fat free sharp cheddar cheese
-salt & pepper to taste if desired
-2 tbsp. of grated Parmesan cheese
-1/4 cup seasoned bread crumbs
-cooking spray


How to cook :

- Cook pasta and in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.

- In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick.

- Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and  mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.

- Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden

Excuses Will Hold You Back

What was your New Years Resolution?

How are you making out so far?

Did you realize we are halfway through the year?

You either do realize or you don't. And that ms when you have to have a long talk with yourself & kick your butt into gear.

          

I think about my fitness journey and my "ideal" body. My excuses certainly outweighed what I wanted most. The bad food cravings, chocolate, many drinks, skipping workouts, stopping at fast food ordering a salad (even though it's not all that good for you. 

You can't out exercise a bad diet- rule # 1.

You have a goal to lose weight, but then doughnuts are placed in front of you & you tell yourself one won't  hurt (which it won't) but one turns into two and so on. Then you start to crave sugar. And where did your goal go?? PUSHED TO THE SIDE. 

If I let my excuses win everytime, I would be no where. I would be unhappy & miserable just like I was before I started. Focus on short term sacrifices for long term results and gratification. 

We all have 24 hours in a day. But the ones who are successful choose to spend their time wisely. 

 

-plan your day out

-if you have to get up earlier to make sure your stuff is done: DO IT

- if you have to stay up later: DO IT

-focus on one task at a time

-get your biggest project done first

-make a to-do list 

-make sacrifices

-work hard so you can celebrate when you reach your milestone 

**Remember if you want something bad enough (weight loss or in your personal life) you have to make time. You have to get rid of the excuses and get ready to work**

Success doesn't come free; but it's worth it in the end!! 

Sante Fe Crock Pot Chicken

This MAY just be my new FAVORITE dish!!!


So simple. Gather your ingredients. Throw in the crock pot. And cook.

Short amount of prep work  and everyone is happy!

What you need:

-crock pot
-24 oz of chicken breast
-14.4 oz can of diced tomato with mild green chille
-15 oz can of black beans
-8 oz of frozen corn
-1/4 cup of fresh cilantro
-14.4 can of chicken broth (I used the reduced sodium)
-3 scaillons; chopped
-1 tsp garlic powder
-1 tsp onion powder
-1 tsp cumin
-1 tsp of cayenne pepper
-salt if preferred

How to cook:

* Add everything to crock pot except chicken.
* Season chicken with salt if desired and add last (on top) to crock pot
*Cook on low for about 10 hours or high at 6 hours
*Half an hour before serving; remove chicken and shred. Add chicken back to crock pot and stir in.
*Adjust the salt & seasoning if needed.
*Serve over rice or tortilla chips & your favorite toppings 

Tips to get Motivated After Falling Off Track

How many times have you started something and then just quit. Maybe you failed miserably and fallen flat on your face? But why do we associate failing as a bad thing? Why are we so afraid? Think of failing as lessons learned. Put a positive spin on things.

If your health and fitness is important to you, then you are going to do everything in your power to get you to where you want to be...correct? But you have to start somewhere and when you start how do you stay motivated to continue. What if you start and fall off track...

1. First figure out WHY you are falling off track. You started to workout and you loved it, but where did you go. Why did you stop? Did life get in the way. Were you lacking motivation. Maybe you have no one to hold you accountable. Figure your why out and re-evaluate where you want to be.

2. Get started ASAP. Everyone always thinks starting on a Monday is the best. BUT honestly any day of the week is the best time to start. So if you fall off the wagon on a Wednesday, start your "new" week THURSDAY.

3. Set yourself up for success:  If you have a problem getting your workout in- sleep in your workout clothes that way when your alarm goes off all you have to do is slip on your shoes (I do this sometimes), set your workout clothes at the end of your end, have an accountability partner. Do whatever you need to do to get your workout in and get you one step closer to your goal.

4. Meal Plan & Prep: TBH this was one I dreaded every Saturday/Sunday but after I got the hang of it I am so glad I did because this makes life 100% easier. Each week I sit down to make a meal plan of breakfast, lunch, and dinner ideas I will have. That way when I go to the food shopping I go right in get what I need & what I want. I'm not browsing up and down the isles looking for something and grabbing things I shouldn't. Outta site outta mind right? Then when you get home start prepping your food. Wash and cut veggies/fruit, place them in baggies, grill off chicken, put salads in to go containers, hard boil eggs, make brown rice, spend a few hours doing this and literally when you get home all you have to do is grab your next day & place it in your lunch box.

5. Get yourself accountable: This was my #1 reason why I was successful at picking myself back up and completing programs. I was plugged into an online accountability group. Where there were ladies & sometimes men just like myself looking to make a healthier change. Our coach plugged in as well and provided us with the tools we needed to succeed. If you didn't feel like working out one day, all I had to do was tell that to the group & everyone would tell me why I should & it would motivate me ten times more. Or you didn't want to let the group down. I may not have known everyone, but the end of our challenge group, I felt like I knew them forever.

 

             

                           

 

 

 

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Beachbody Sizzling Summer

Have you heard? Beachbody is at it again with some pretty SUPER AWESOME sales to kick off summer!!!

When: TODAY June 4th-June 9th                 (or until  supplies last) trust me they won't last long .

What: some of the TOP beachbody programs & products on sale for 50% OFF. 

Who: everyone is invited to take part in this awesome deal. Snag up programs you've been thinking about, now is your chance. 

Where: if I'm your Beachbody coach, log onto your account. Click the SHOP tab up top, & choose "SUMMER SALE". Choose as many as you want. If you don't have a coach, CLICK HERE  sign up, & follow the same steps above.

 

Are you one of those people who have really been interested in joining a challenge group & when the time came you just didn't for whatever reason. Maybe you couldn't decide on your next fitness program. Whatever the reason, here's your time to shop!!!  Awesome beachbody workouts, good sales, & each at home program is effective. 

Choose your program & join the accountability group. 

If your interested in learning more, please feel out the challenge group application below :

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Cauliflower Fried Rice

Love Chinese fried rice, but have to pass on it when you order because you just know it's not good for you. Try this healthy alternative. Looks exactly like it!

Ingredients:

- 3 cups grated cauliflower

- 1/2 cup frozen corn

- 1/2 cup carrots, peas, green beans (frozen bag will do)

- 4 cloves garlic, minced

- 1/2 cup onion, diced

- 1 TBSP extra virgin olive oil

- 2 eggs or 4 eggs whites, scrambled

- 3 TBSP soy sauce

What to do:

- dice up onion and sauté til brown

- mince garlic, add to pan with onions 

- add frozen veggies til soft (cook through)

- add eggs and scramble

- add riced cauliflower, then soy sauce

- stir 5-7 minutes 

If you want to get fancy add some shrimp, chicken, etc. 

Baked Chicken Fingers

Remember when you used to love eating chicken fingers as a kid? But know how unhealthy they are you for. Here's a healthy alternative.

What you need: 

- 8 chicken strips

- 1 cup of whole wheat breads crumbs

- 2 tablespoons Parmesan cheese 

- 1 tsp dried oregano

- 1 tsp chilli powder

- 2 tablespoons olive oil 

How to make: 

- preheat oven to 400 degrees

- combine bread crumbs, parm cheese, oregano, chilli powder in a bowl

- add olive oil in seperate bowl

- place chicken strips in olive oil, then dip in mixture

- place on baking sheet

- bake for 10 minutes; turn over bake for another 5-10 minutes.