Spaghetti sauce (make your own or buy what you want)
Squash
Turn oven on 450'. Cut squash in half, and place on a foiled pan. Spread a little olive oil on the squash halves and some salt and pepper. Bake for about 30 to 40 minutes. While baking the squash brown your meat and add the spaghetti sauce.
My daughter does not like squash, so it was easy enough to cook her up some noodles to have with hers. No extra time and no extra work. Just the way I like it.
Some times I am skeptical with what I am making, because I never know trying new healthy recipes if I will like it. Honestly this was super good and I will be making again. I loved the change up of the noodles. The noodles always make you sooooo full and weigh heavy on your belly. I did not have that with the squash and it was great.
21 day fix approved and if you are keeping up with containers this is 1 RED and 1 GREEN.
THIS TASTED AMAZING!!!!!!! THE BEST BBQ I HAVE EVER HAD
Ingredients:
Turkey
Red Onion
1tbsp Chili Powder
1tsp Ground Cumin
Salt and Pepper
1/2 cup Ketchup
2 tbsp Mustard
1/4 cup Light Brown Sugar
1 tbsp Cider Vinegar
I had just a 1/4 cup of barbecue sauce left in the fridge, maybe less than that. I went ahead and poured it in the mix.
I coated the bottom of the crock pot with red onion. Mixed all the ingredients listed above in a bowl. Put turkey on top of the red onion and poured the bowl over top of the turkey. Let cook on low all day. You may need to add water if it starts to dry a little. The pull apart the turkey and you are ready eat.
Now the only thing in this recipe that really was not healthy is the light brown sugar. But with the amount of turkey I had, the little bit of brown sugar you use and as much as you eat. I really did not think that was bad at all. Other than that it's a good healthy recipe. I hope you enjoy it as much as we did.
Brown your turkey meat and add chopped onion while cooking. Add water, taco seasoning, and Salsa. Brink to a boil, and then add brown rice. Bring to a boil, reduce heat, and then cover with a lid until rice is tender.
For you 21 day fix container people. This counts as a yellow, a green, and a red.
I pre cooked the chicken in boiling water and used that juice as my chicken broth. Depending on how much soup you are making will depend on if you need to add more water. After chicken is cooked I cut it up in small pieces. Cut up all of the other ingredients, zucchini, red bell pepper and carrots adding them to your pot. Add all other ingredients and cook until zucchini and carrots are soft.
This soup was amazing and I had plenty of left overs for the week.
This counted as one red, one yellow, and 1 green containers. If you top with shredded cheese you can use a blue container too.
I am excited to share with everyone that week one is in the books. We have an amazing week of new workouts, being sore as heck, and fitting in our meal prep for our timed nutrition. But everyone in our group has done amazing and we have some pretty exciting results to share with you. Remember the results did not come easy. Everyone dedicated pushing play every day and following the meal plan with the programs. No matter how hard the workout, or how sore anyone was they still pushed on because they knew that the ending results will out way in the end. Feeling like Wonder Woman at the end of the week was an under statement for this crew.
Above are my week one results. No big victory, but every little victory sure adds up. I lost another couple pounds and a few more inches. My biggest victory was following the meal plans and the timed nutrition as well as completing every single workout. I did lose a lot of bloat this week and that made my body feel so much better having all this good nutrition for the week. I felt exhausted by the end of the week and at the start of Saturdays workout I really felt my exhaustion. But I did not let it stop me. I may have complained and said I can't. BUT I DID and that was all that mattered. I can't say as if I had more energy, but to be honest I must have had it because it has been a long long time since I had done hour long workouts. I felt better about having a routine again and being on top of it this week. I am looking forward to week 2.
I know I keep saying we, because the we comes from the amazing group of friends/challengers that decided to take this journey with me in my private challenge group. The group was on fire daily with the posts of encouragement to each other and even the struggles we had each day with the daily workout. But as a group we struggled together and did it anyway even after seeing the early morning risers posts. We are stronger as a group and we will be stronger at the end of the 80 days as a group. the best thing I saw this week was all of the significant others that joined in with their spouses this week. Two is always better than one. I know I know you are waiting for everyone else's results SPILL IT RIGHT. So here it is and they are so happy about everything they have accomplished this week:
Alan - lost 10 pounds
Jamie - lost 5 pounds,said she had more energy and bloat free
Karen - said her clothes are fitting looser
Jen - reported her clothes were fitting looser
Margo - lost a whopping 7.5 inches
Tatiana - lost 2 pounds and was feeling less bloat
Randi - lost 5 pounds
Elizabeth - lost 2 pounds
Kirsten - says she is already feeling better physically, she has lost 2 pounds and 1.5 inches in just her waist.
All of these results are more than enough to give someone that will to keep going. I am amazed still at these amazing results from everyone in just one week. Every single one of them said they are loving the program. No complaints other than being sore, but they all expected it. Of course we all had our gripes about certain moves, but we all said that we will have those moves soon. Some stated that they could do better with their nutrition and meal prep and made it a goal for this week to do better. Many were scared about the hour long workouts, but were surprised at how they did fine with the hour long workouts. All in all week one was such a success and would encourage anyone to join us at any time. Nothing like having such an amazing support system.
This program is an amazing break through for your own health and fitness goals. Telling you exactly what to eat, how much to eat, and when to eat it. All of the guess work has been taking away. All you have to do is push play and enjoy the amazing results that you are about to see by just saying YES I CAN and YES I WILL.
If you are interested in joining us or interested in knowing more about this or any other programs please fill out the form below. If you don't know if this is meant for you or need help finding whats best for you I am here for you. You can also personally message me and I will get back to you ASAP.
The clock is counting down till 80 Day Obsession is available for purchase. I have been talking about this and planning this one for myself for months now. I am so EXCITED to get started with this easy to follow program and meal plan. They just finished recording the LIVE 80 days of the program and the results are amazing!!!! Click here to see results pictures. I am so excited for the release and can't wait to get started. I know it's going to transform your mind, body, and show you that YOU ARE capable of getting fitness results.
Here's a little reminder in case you are wondering what the 80 Day Obsession is all about!
* Autumn really breaks it down with this program. It focuses on your abs and booty, and let me tell you, IT WORKS! I have experience with other programs of hers. Even if you have weight to loose you are going to shed lbs, build lean muscle and you are going to tone your entire body.
* There are 3 phases workouts over the course of 13 weeks. In total there are 97 days of workouts because you get Sundays off as a rest day.
* The workouts range from 45-60 minutes, and as always, there is a modifier.
* Autumn introduces timed, nutrition, which is a macro-nutrient plan that is timed to produce amazing results. Easy way to understand is Autumn tells you what to eat and when to eat it. She tells you what to eat before and after you workout. Basically she tells you everything and it's all right in front of you.
My 80 Day Obsession Challenge Group will be starting workouts on January 15th. But I will also be offering a more basic 4 week group that introduces you to the timed nutrition and the basic workout starting December 20th, to prepare us for the full 97 days. I'm going to help you out with the timed nutrition, designing meal plans, sticking with your workouts, and focusing on YOURSELF!
Fill out the application at the bottom of this post to RESERVE YOUR SPOT!
The program will not be available officially until January 15th 2018, but you will be able to purchase the package December 14th. If you have ever used Beachbody programs before you probably had access to DVD. The 80 Day Obsession will NOT be available on DVD and will only be available to stream on Beachbody On Demand.
I know you probably have questions and please feel free to hit me up with any questions you have at any time.
Reserve Your Spot In my LAUNCH 80 Day Obsession Group TODAY!
As a test group participant as well, I am really excited to be able to guide you through the program from start to finish. I am looking forward to the timed nutrition and sharing my it with you. I have survived my own battles through out the past couple years with nutrition and have been able to come up with helpful things to share with you, to help you get through this.
If you are ready to reserve your spot in my small group 80 Day Obsession group - complete the application below to apply.
In this group each participant MUST commit to:
*Showing up daily and participating in the group.
* Following the timed nutrition plan for your body type and goals.
*Replacing 1 meal a day with Shakeology for the duration of the group.
**highly recommended but optional is the Perfomance line supplements.
* I must be your assigned coach.
In the mean time the group has been created and we are waiting for the LAUNCH!!
The only way to get the best results is to feed your body with the best fuel you can give it. This challenge pack includes everything you need for the entire duration of the program – plus you save $275. I will be honest…. if you are wondering why you need the performance line- I will tell you this! You will be SORE, you will want to refuel with the Beachbody performance line because they are QUALITY supplements, they work amazing and they will give you FUEL before your workout and they will replenish afterwards to maximize your results! Definitely worth every single penny! I have been drinking energize for the past 4 years every morning 15 minutes before I press play and it really does give me a nice little boost to be able to crush my workout without the jitters! After your workout, within an hour of finishing I will drink recover which helps to EASE sore muscles, replenish what I broke down during the intense workout and get ready for the next workout!!!
1 year subscription to Beachbody on Demand which includes 80 Day Obsession program & all other Beachbody Fitness Programs & nutrition guides.
Combo Challenge Pack
Are you ready to get this party started? This challenge pack includes everything you need to start out the program. And you get to save $200! The difference is if you just want to try out energize and recover for the first time you get 1x orders vs. enough supplements for the entire program.
Shakeology on Home Direct
1 tub of Energize
1 tub of Recover
2 resistance bands
Sliders and booties
Portion Fix system
Shaker cup
Intro guide & calendar
1 year subscription to Beachbody on Demand
If you are a current customer…
Mega Completion Pack
This is the mother of all packages! It seriously offers the best value. You get everything you need for the program (assuming you already have BOD) AND you save $205. If you are about to expire your Beachbody ON Demand or you don’t have it—> Check the packages above!!!
Shakeology on Home Direct
2 tubs of Energize
4 tubs of Recover
2 resistance bands
Sliders and booties
Portion Fix system
Shaker cup
Intro guide & calendar
Combo Completion Pack
Are you ready to get re-engaged? Then this package is for you. Save $130 and get ready for 80 days of obsession!!
Shakeology on Home Direct
1 tub of Energize
1 tub of Recover
2 resistance bands
Sliders and booties
Portion Fix system
Shaker cup
Intro guide & calendar
And a special bonus…
Beachbody is offering a pre-launch discount! If you order your 80 Day Obsession challenge pack between December 14th and January 14th, you’ll automatically get $10 off! You will also gain access to an exclusive test group with 80 Day Obsession creator Autumn Calabrese.
Ever wish you could just “try on” a healthy lifestyle to see if it fits? Now you can with Clean Week, an exclusive Beachbody On Demand step-by-step 7-day nutrition and fitness program that gives you all the tools you need to start losing weight, getting in shape, and kick-starting healthy habits that last a lifetime.
With Clean Week, you won’t feel overwhelmed by starting a new fitness routine or changing your diet. This program, which starts October 3rd, makes it easy to jump right in, especially if you’re new to health and fitness. And Clean Week is the perfect introduction to Beachbody’s unique total solution of fitness, nutrition, and support. Once you start seeing results with Clean Week, you can continue your health and fitness journey with other proven Beachbody programs.
Can 7 Days Really Make a Difference?
It can, and here’s why. After just 7 days, you’ll notice a difference. You’ll begin to feel lighter, leaner, even stronger. You’ll start to shed pounds and lock in healthy habits that make it easier to keep going. Best of all, you’ll gain the confidence that you really canmake a positive change. In 7 days, you won’t just think about living a healthy lifestyle, you’ll do it!
How Clean Week Works
The Workouts
The Clean Week program has four 30-minute workouts, and you’ll do one every day for a week. Each workout focuses on a different fundamental of fitness: Cardio, Strength, Core Function, and Flexibility. Together they provide a well-rounded fitness program that will start you on the journey to feeling great while you get in shape. Not only are the workouts effective, they’re fun, too!
NutritionWhen it comes to nutrition, the Clean Week Meal Planner breaks it all down for you, step by step. No calorie-counting. No special foods to buy. Just a variety of clean, simple, delicious recipes to choose from that are easy to make using whole, nutritious foods. The Meal Planner even shows you how to meal prep so you’ll be ready for the entire week and focused on eating right every day.
Your easiest and most delicious healthy habit of the week is Shakeology, which ties your week of daily exercise, clean eating, and healthy habits together. Formulated with the protein, fiber, antioxidants, vitamins, minerals, probiotics, and daily superfoods your body needs, Shakeology helps curb cravings and provides healthy energy to help you power through your workouts. It’s the secret to helping you get your best results with the program.
Megan joins Beachbody’s team of Super Trainers fresh from her amazing win on Beachbody’s fitness reality show, THE 20s, where she earned the opportunity to develop the Clean Week program. Before joining the Beachbody team, she spent years as a personal trainer, working with clients, earning her NSCA certification, and opening her own gym.
Megan’s passion for health and fitness really shows in her energetic, motivating style and simple yet thorough approach to every Clean Week workout. Her goal is to help you build a solid fitness foundation, so you know how to do the exercises correctly and know what they’ll do for you.
What’s Included in the Clean Week Program?
The Clean Week program includes 4 easy-to-learn workouts, the Clean Week Meal Planner, a quick start guide, and a 7-day Shakeology sampler — all for only $29.95.
You can even get a preview of what Clean Week is all about. Starting in September, stream the workouts FREE on Beachbody On Demand on your TV, tablet, laptop, or smartphone — anywhere you have an internet connection.
So if you’ve been thinking about living a healthier lifestyle, get started with Clean Week and see how you can change your mindset in just 7 days!
If you found your way to this exciting Clean Week announcement but aren’t really sure what Beachbody On Demand is, here’s a brief explanation.
Beachbody On Demand is a platform that allows you to stream P90X, INSANITY, 21 Day Fix EXTREME, INSANITY MAX:30, FOCUS T25, 3 Week Yoga Retreat, or any of over 600 world-famous Beachbody workouts that have helped millions transform their lives.
Beachbody On Demand also lets you sample Beachbody’s newest workouts, including the SHIFT SHOP, CORE DE FORCE, and YOUv2. Inside, you’ll find the program nutrition guides, workout calendars, and exclusives like SHAUN WEEK: INSANE FOCUS and FIXATE, Autumn Calabrese’s healthy cooking show.
No matter where you are in the world — whether you’re in your house, at the gym, or on vacation — you can access your program guides, your workouts, and more on your laptop, smartphone, or tablet. As long as you can connect to the Internet, you can work out with Beachbody, no DVDs required. What are you waiting for? Sign up now!
CLICK BELOW TO SIGN UP TODAY AND JOIN US IN THE NEXT CHALLENGE
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. 😋
My daughter does not like squash, so it was easy enough to cook her up some noodles to have with hers. No extra time and no extra work. Just the way I like it.
