Made these tonight and they were
pretty good. Simple quick and easy which
is exactly what I love. Since I did not
get my workout in this morning I needed to find something to cook that would be
healthy, quick, easy and not a lot of fuss.
These were perfect!!!!
Ingredients:
4 Boneless Pork Chops
¼ c. Parmesan cheese, grated
2 Tbsp dried Italian seasoned bread
crumbs
¼ tsp smoked paprika
1 tsp dried parsley
½ tsp garlic powder
¼ tsp fresh ground pepper
2
Tbsp Olive Oil
Instructions:
Preheat oven to 450 degrees.
Mix parmesan cheese, breadcrumbs,
paprika, parsley, garlic powder and pepper together in a bowl.
Put olive oil in a frying pan and
heat on medium-high. Swirl the pan to
coat.
Dip each pork chop in the
mixture. Pat to make it stick if needed.
Add pork chops to pan and saute for 2
minutes on each side until golden brown.
Place in a glass baking dish and bake for 8-10 minutes or until the
internal temp reaches 145 degrees. For us
we like our meet to be at 160, but that was a little dry. Next time we won’t.
Nutritional Facts:
1 pork chop
442 calories (depends on the size you get)
I
had been lazy for many many months now.It had been forever since I actually committed to completing a
program.I had gained weight and was not
feeling good about myself again.A FEELING WE ALL FEEL WAY TO OFTEN.
So
this momma was on a mission when school started back up.I started day one of the brand new program
Shift Shop. Shift Shop is a 3 Week program that get longer and longer each
week.
NUTRITION
I
set out a goal to follow the meal plan with the program to a T.I made notes, made my meal plans and got
started.I will be honest I was a little
scared of the meal plan at first, because each week you upped your veggies and
proteins, and went down in carbs.It was
not the veggie and proteins I was scared of, it was the carbs.The first week you could have two containers
of carbs.By Week two you were down to
one, and then week three was NONE, ZIP, ZILCH.I did not know if I could actually go without carbs all week.Surprisingly enough by week 2, I went ahead
and started trying no carbs at all and it was easier than I thought.I substituted the carbs with something else
filling and that helped.By Week 4 I had
some outings planned and that did partake in lot’s and lot’s of carbs and
alcoholic beverages.But I had come this
far, and already could feel my clothes getting looser.So, I did not let that stop me from having a
good time.
THE WORKOUTS
Week 1 workouts
were 25 minutes long and was a good way for me to get started.It did not come easy, but working out never
really does.That’s how you know you are
getting a good workouts.You just don’t
stop and come back the next day.I liked
going from cardio to weights every other day.By the end of week one I was ready to step it up to 35 minutes.
Week 2 workouts
were 35 minutes long and man was I really feeling it.During these workouts I was wondering how I
was going to be able to go to 45 minutes or even 50minutes at the end.But I kept going!!!I may not have been on my A game some days,
but I still got one heck of a workouts in.
Week 3 workouts
were 45 minutes long and man, I thought I was going to die.Trying to stay quite at 4am when everyone was
sleeping in my house was hard this week.I have limited space and had to make room.Still some of the things you do during week 3
were not the quite at all.Again I kept going with no complaints of
anyone waking up.So that made me
happy.LOL
Week 4 workouts
were 50 minutes long and are an option.If you chose to do another round of Shift Shop you start out at week 2
and then use the 50 minute workouts during round 2.But I went ahead and did week 4 instead with
the 50 minute workouts.It was a shocker
to me that they really were not that bad at all.Actually more of a push with weights and that
was a really nice change.
The only thing that I did different from the actually scheduled
calendar is, I did abs every day.No, it
is not always good to do abs every day, but I was on a mission.I switched it up between Shift abs and Super
Shift abs every day.
I
was more than pleased with my results.My 4 week progress was more than I expected.Of course you always worry when you have
cheat days, but we have to remember that it happens to everyone.You can’t let one or two, or even three days
get you down. Results are still happening no matter what as long as you keep
going and don’t stop.
RESULTS
I
lost 7 lbs and 8.75 inches in four weeks.You can’t ask for anything better than that.
Now
I am ready to start round two of Shift Shop.Those results will come soon.
If
you are interested in trying out Shift Shop fill out the form below or email me
at coachjanellwilson@gmail.com.
If
you are looking to get started and don’t know where to start or just want to
chat first fill out the form below or email me at coachjanellwilson@gmail.com.
I
can help you get your meal plans in order and find the right program to fit
your needs and goals.
I
am by no means an expert, but I have a lot of personal experience of my own
that includes ups and downs that I know I can help you.
A few month ago I made the chocolate chip Protein Energy Balls and they were amazing.
Then I tried the Blueberry Protein Energy Balls, and let's just say I have already made my second batch of them. These are so so YUMMY. I thought even better than the chocolate chip. 👍👍
I don't know about you, but I sure get a sweet tooth every now and then. Or sometimes just need to be eating something. Well instead of grabbing something I know won't be good for me, it's easier to go grab a couple of these and feel good about it. They hit the spot. 😉 Now I am out of blueberries and have to get more.
All you need to make these is raw honey, almond butter, oats, dried blueberries, vanilla extract, cinnamon, it calls for salt but I did not use it.
Get you a BIG 🍚 bowl and make some extra. I trippled the recipe this last time so I had plenty. They were a hit and glad I did.
📌 1 cup dry oats (old fashioned oatmeal) 📌 1/4 cup almond butter 📌 1/4 cup raw honey 📌 1/2 cup dried blueberries 📌 dash of salt (optional) 📌 1/4 tsp cinnamon 📌 1/2 tsp vanilla (optional)
Mix it all up and put it in the fridge. My first batch I put in the fridge for 30 minutes. But from my experience with these sitting in the fridge for a few days they seem to firm up more the longer they are in the fridge. So this time I left them in the fridge for a few hours. Then I took them out and rolled them into individual balls. You can add more honey or almond butter if they don't firm up enough for you.
They will keep in the fridge for up to a couple weeks. But I promise you will eat them faster than that.
Enjoy cause they are so so good. Let me know what you think. 😋
Ready to reinvent yourself? Here’s your chance. The SHIFT SHOP is Chris Downing’s breakthrough rapid-rebuild program that helps anyone of any age or fitness level see maximum results in minimal time.
Using a breakthrough “ramp-up” method, Chris starts you out slow in Week 1 with 25-minute cardio and strength workouts you can really do, and a nutrition plan you can stick with. In Week 2, you push harder with 35-minute workouts, and consume more protein to fuel the burn. But it’s nothing you can’t handle. Finally, in Week 3, you kick your shift into high gear: 45-minute workouts and clean eating.
The results when you cross the finish line? Stunning.
The SHIFT SHOP is now available on Beachbody On Demand! Don’t have a membership? Get BOD here!
What Is the SHIFT SHOP?
The SHIFT SHOP is a ramp-up fitness program. Chris makes it easy for you to start. Then he gradually increases the intensity of the cardio and strength-training workouts week by week — all while refining your nutrition. Plus, he makes it a lot of fun.
Week 1, Chris uses shorter, 25-minute workouts that’ll help you stay focused and committed. And you’ll be eating a healthy balance of carbs, protein, and fat.
Week 2, just as your body adapts to the workouts, Chris increases their length to 35 minutes. Plus, you’ll cut back on the starchy carbs, while revving up the proteins and veggies.
Week 3, it all comes together. Seven days of higher-intensity workouts, while eating clean. This is your grand finale.
And there’s even a modifier you can follow, so you can always get through all the moves, and still get a great workout.
What can you expect after 3 weeks in the shop? Nothing but results. Your body should be leaner, faster, stronger. And because Chris will be shifting you toward a healthier mindset as well, you’ll be able to build on these accomplishments for the rest of your life.
Who is the SHIFT SHOP for?
Because of Chris’ “ramp-up” method, and because there’s an incredible modifier to follow, anyone can use the SHIFT SHOP to reach his or her next level of fitness:
• Men and women of any age or fitness level
• Beginners looking to start their fitness journey
• Graduates of Beachbody beginner programs, such as 21 Day Fix, and people of intermediate fitness levels who want a bridge toward more extreme workouts
• Those who enjoy athletic activities and want to become leaner, faster, stronger — as well as former high school and collegiate athletes who want to get back to where they were
• Anyone who wants to achieve significant results quickly
How long are the workouts?
Week 1: 25 minutes
Week 2: 35 minutes
Week 3: 45 minutes
Here’s a look at the SHIFT SHOP workouts
Speed :25
Jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat. Equipment required: Beachbody Agility Markers.
Strength :25
Build a strong foundation with easy-to-learn 1-minute intervals of resistance movements designed to set you up for success. Equipment required: Weights.
Speed :35
Intensity increases as does the formations. This workout was designed to improve your agility, build your stamina and burn more calories. Equipment required: Beachbody Agility Markers.
Strength :35
By combining the foundational moves, the intensity ramps up creating new challenges as you continue to get stronger. Equipment required: Weights
Speed :45
Up the ante with new dynamic drills that continue to ramp-up your conditioning and get your ready for any challenge. Equipment required: Beachbody Agility Markers.
Strength: 45
The ultimate resistance workout created to challenge every muscle group to increase definition and get the very best out of you. Equipment required: Weights.
Shift Core
Strengthen your core as you breath through 9, 1-minute ab-shredding exercises. Equipment required: None.
Shift Mobility
20 minutes of focused stretching to alleviate tightness and get you ready to continue the Shift. Equipment required: Towel.
Adding in the Beachbody PT Sandbag, this workout bring you 3 rounds of calorie-scorching drills guaranteed to shift your endurance into high gear. Equipment required: Beachbody Agility Markers.
Super Strength :50
Three rounds of resistance intervals designed to challenge your strength with the Beachbody PT Sandbag. This workout will challenge your body and your mind. Required equipment: Weights.
Super Shift Core
Take the Beachbody PT Sandbag to the mat for 9 intense 1-minute core-focused exercises. Required equipment: None.
Do you need a lot of space to do the workouts?
We recommend doing SHIFT SHOP cardio workouts in a 6 feet by 6 feet space for optimal results and experience.
Want to accelerate your SHIFT SHOP results? These signature agility markers serve as directional targets in your cardio workouts to help improve your reflexes while building your coordination, speed, and endurance. You won’t believe how fun it is, and how much more you’ll sweat. Buy SHIFT SHOP Agility Markers at TeamBeachbody.com.
Based on your current weight, you will be assigned to a category according to the Shift Shop meal plan that dictates how many servings of each category (carbs, vegetables, protein, etc.) you can eat every day.
Because the Shift Shop is a ramp-up program, you will start to reduce your intake of starchy carbohydrates and replace them with proteins and vegetables in Weeks 2 and 3.
Why should you stream the SHIFT SHOP on Beachbody On Demand?
As a Beachbody On Demand member, you get access the 3 additional SHIFT SHOP deluxe workouts mentioned above, plus hundreds of other proven Beachbody routines — including exclusive Beachbody On Demand workouts and future releases. Your membership also includes access to Beachbody’s cooking show — FIXATE.
TO JOIN ME AND MY TRIBE IN THE NEXT CHALLENGE GROUP
1 CUP ROLLED OATMEAL
1.2 CUP GROUND FLAX SEED
1.2 CUP ALMOND BUTTER
1/2 CUP CHOCOLATE CHIPS
1/3 CUP OF RAW HONEY
1 tbsp VANILLA EXTRACT
HOW TO MAKE:
PUT EVERYTHING IN A BOWL AND MIX.
PLACE IN THE FRIDGE FOR ABOUT A HALF HOUR.
I USED A 1 tsp MEASURING TOOL TO SCOOP.
ROLL INTO BALLS AND PLACE IN AN AIRTIGHT CONTAINER.
IF WHEN YOU ROLL THEY DON'T STICK. ADD SOME MORE HONEY OR ALMOND BUTTER.
PLACE BACK IN THE FRIDGE FOR LATER.
THEY WILL KEEP IN THE FRIDGE FOR 2 WEEKS OR IN THE FREEZER FOR LONGER.
THESE WERE AMAZING AND GREAT QUICK SNACKS
HERE IS A VIDEO OF ME TASTE TESTING THEM FOR THE FIRST TIME.
OMG I can't wait for Shaun T Week to start this Monday. I have been waiting for weeks to get going with this. I had been preparing myself all up until last week when life got in the way. I am not complaining cause it does happen to all of us. But this is not stopping me from doing Shaun T Week. I will be full speed ahead come Monday the 12th.
I’ll be running an exclusive support & accountability group to help you get through the week! Starting on Saturday June 10th we will prep with a meal plan, set our intentions for the week and get ready to crush our first workout on Monday June 12th. For an entire week we will work with Shaun T through Beachbody On Demand, crush our nutrition, support each other and grow in mindset, strength and stamina! Are you ready to bring it??!
Here are the workouts for the week to get you pumped up:
Insane Basics: Go Slow, form over speed, work through it.
Pure Cardio Part 2: It is going to be amazing! You don’t go to the floor at all.
Insane Weights: This workout is hitting the weights in an Insanity format.
25 Abs: 25 minutes of abs that is so ridiculously amazing that you will need to pray before do it! LOL
BrickSanity: Asylum strength and T25 mixture and a lot of insane craziness!
Speed 4.0: Speed workout similar to what you did in T25 Speed 1.0 and 2.0
Dig Deep: End the week with a BANG! This is BANANA’s YO!!!! This sounds like Friday Fight From Max 30.
Ready to join me??
***To join, I (Janell Wilson) MUST be your assigned coach and you must either have Beachbody On Demand or sign up for the free 14 day trial here:
Low/No Sodium Chicken Broth or I used Chicken flavored bouillon no sodium cubes and water. Mix up in the crock pot.
Peal potato's and cube them. Place them into the crock pot. Use the amount you desire. Just remember that will effect the yellow container count.
Slice up carrots, celery, and onions. Place into the crock pot.
Salt, Pepper, and Garlic powder to your liking.
Cook on low for 7 to 8 hours or high for 4 to 5 hours. Just before eating add low fat milk or vanilla flavored almond milk, and sour cream. I did not use much of either of these. 1/2 cup of sour cream and 1 cup of milk. Just depends on how much you are making.
Stir and cook for an additional 15 minutes before serving.
Sprinkle with cheese, bacon, and onion if you like.
Just love this recipe. My daughter loves potato soup and it's a huge hit with her. What I like is that it can be done in the crock pot and not much preparation at all. Cook while your not at home and shortly after your home it's ready to be served.
This right here is what Challenge Groups are all about. Making a difference in peoples lives one by one. I have been doing challenge groups for a long time now, but I have never seen the motivation and the togetherness like they are today. I never experienced a challenge group when I first started out doing Beachbody. I did ok on my own, but when I learned about Challenge groups after signing on as a coach I knew there was importance in having the. I knew that it was something that I needed and knew that if it helped me it would for sure help others. So I decided to go out on a limb without even knowing how to run one and let everyone know that I was going to start one. Little over two years later and more than 24 challenge groups under my belt. I feel that they are the answer to anyone that is needing support, starting out or even people that have been dong this for a while.
Just some of the posts in the pic below that I have shared from my challenge groups.
We are better as a group than we are as one. Anyone that has been part of my challenge groups can tell you what they have done for them and there progress. Who would have ever thought that people miles and miles away from each other can come together in one group. These are friendships that only a fitness group will understand. You are like family and we all truly care about each and every one in the groups. You feel like you have been best friends forever when the truth is you have never met each other face to face ever before. We are all in this together.
I have seen so many join us and then bow out for a few months. But then they ask to come back because they know how much these groups work for them and they can't do it alone.
TESTIMONIALS:
Awe love ya girl!!!!! Ever since met ya you have been a huge motivator and just gives me a big positive attitude for making things happen! Thanks for that and always be around and who knows maybe one day make it to where you are! Just so crazy here with other things that are currently taking priority but will ALWAYS make health and fitness a must!! Ooohhh have to tell you everyone is noticing how my hubby has lost a lot of weight and he finally broke in his running shoes!!! Logan is so active but hane not seen where he has lost much . . as he gets older I pray he can keep at it, not give up and hopefully can get his extra weight off. He is built like his Daddy!! Thanks again for everything and love love your groups!!!
I'm so happy I found this program and all of you involved in it It's one of the best decisions I've made and I love my new journey It's a perfect fit and something I've been looking for for along time. It's awesome and so rewarding in so many ways! So much more than I even hoped for Thank you for all your help and making it such a awesome thing! You already know how much I love the Challenge Groups and you guys as our leaders You guys not only teach and share so much, but you also inspire I thank you for being so awesome and make this something to really love
I am doing good. I am dedicated to staying healthy and it does help to be in group encouraging me through the process. This group sure did ROCK IT!!!!!😊👊🔥💪
Challenge groups r what keeps me going I love the challenge groups This definitely says it all!!! Absolutely love our Challenge Groups and the way we all come together ❤️ Everyday counts & you guys are awesome. it's the best decision I've made in a long time Yessss there groups push me to be my upmost best, challenge me to go further in my fitness and love the inspiration can get and give from them!! I am 41 yrs old now and want to be still going strong at 51 and 61 and 71! We shall see after that pahhh!!!! My husband has his own business as a consultant in gas/oil field so I am his accountant and secretary lol . . he travels a LOT so why I picked up this passion for fitness as well . . THERAPY AND STRESS RELIEVER lol!! To be a healthier, lighter, better version of me. I had a heart attack at 45 and was lucky enough to know I was gonna die ahead of time. Went to the doctor the day before and said fix me my days are numbered. I smoked before I became a nurse. My eating habits were horrible. I lived on sweet sugary caffeine drinks and coffee drinks and fast food drive thru. I didn't over eat, but I are the wrong stuff at the wrong time and skipped meals alot. I went into work on October 26 and had 6 patients that day. Took a break and got blood work taken, went back to work. An hour later I got a call telling me to stop what I was doing and get I the ER. My tropin was elevated and I was having a heart attack with no pain. Long story short my LAD or aka Widow Maker was 80% occluded. That moment I said I would never smoke again. Next day I had a stent and two weeks later I was back to work. 3 months afterwards I had an echo and my cardiologist said 0% muscle damage. I was lucky beyond this world. I haven't smoked in over 3 years but now I am trying to quit the yo-yo dieting and change my eating lifestyle for good forever. This group has helped me to do that an enjoy it. Thank-you. I have a long way to go but all you guys have made me feel welcome even though I am not as close to the same fitness level you all are. You are my inspiration all of you! Thanks for having me. When I'm not busy with that I am a Super hero. Something like Captain America, but in the Marines & not the Army. Chocolate Shakeology with banana, PBFIT, ice, & almond milk is the bomb. These groups are awesome & keep me motivated. Seeing all the post makes me stay on task. By the way I think I am the oldest person in the group so don't let the old guy beat you 👊 I'm a stay at home mom. I've been with this Challenge Group since October 2016. I did two rounds of 21 Day Fix and moved on to The Masters Hammer And Chisel. This is a 60 Day Program that I'm continuing this month! I'm definitely seeing my results. I drink a mix of flavors of Shakeology. My mixed box just shipped today to addd some Chocolate back in. I also drink Beachbody Performance Recover to go along with my current program. I love being part of these Challenge Groups each month! This has been such a Great Group of people really coming together to Support each other and Cheer each other on! This Groups also does a Great Job of keeping me motivated and on track ☺️❤ Here's To A Another Great Round For All Of Us 👊 I joined this challenge group because I want to continue my amazing journey this is my 4th challenge group and I love it everyone I've met in these groups are amazing people and help keep me on track for this group I have decided to try masters hammer and chisel it's an 8 week program and today was day 1 I've got along way to go but I know with the help of everybody here I can make it to the end of the program.
There is nothing more appealing than hearing the words from people that have been through the challenge groups. We are all men, women, mom's, dad's friends, family and so much more once you get going. We all have a dream, a goal, or even a purpose to be in these groups. We all get through it together. It's amazing how quickly 30 days goes by when you are having FUN. That is one thing I do know we have fun in these groups. We joke, we play, we have fun and most importantly we are all in it together.
We learn so much while in these groups about everyone involved. We all teach each other so much when it comes to working out, eating healthy and love sharing our recipes. We all start together and we finish together. Most importantly we all get results and we are one step closer to our goals.
If this sounds like the motivation you need and you are ready to get started today. Fill out the challenge group form attached and I will get back to you very soon. I look forward to helping you with your goals.
1. In a deep skillet over medium - high heat, cook meat, onion and seasoning salt for 5-6 minutes until meat is browned. Remove meat mixture from the pan and add broth, juice and quinoa or brown rice. Cover and cook for 20 minutes, stirring occasionally.
2. Add the meat mixture and diced tomatoes to the quinoa or brown rice and cook covered for an additional 10-15 minutes or until quinoa or brown rice is done. Top with cheese and pickles, cover and cook for 3-5 minutes until the cheese is melted.
3. SERVE IMMEDIATELY AND GET READY TO ENJOY THIS DISH!!!!!!!!!
We absolutely loved this dish and it was quick and easy to throw together.
21 Day Fixed Containers.......1/2 RED....3/4 GREEN....1 YELLOW....1/2 BLUE
