Corn, Blackbean and Quinoa Skillet

Confession time - we have not been eating super clean over the holidays. 

So Corrie says can you please make me a super healthy dinner? 

Clean eating plus a meatless Monday. I'm on it!  

I've been sitting on this recipe for the past couple weeks. Originally it was Corn, Blackbean and Quinoa stuffed Peppers. I think I was too lazy to stuff the peppers so moving from that thought I decided to turn the recipe into a skillet instead!

Recipe:

1 package of Quinoa - cooked

3 peppers - chopped fine

Small onion - chopped fine (optional)

1 can low sodium black beans

1 can salt free corn

1 can low sodiumdiced tomatoes

1-2 tbsp Taco seasoning  

1/2-1 cup Veggie broth

Directions:

Toss onions and peppers into skillet with veggie broth and cook until almost soft. 

Add rest of ingredients and cook on low-med heat. Add more broth as necessary. 

Cook until peppers and onions are soft. 

Basic Salad Jars

Love

Healthy Meal Planning Workshop

I'm getting excited for my first Live Event!!

So many people ask me about Meal Planning.
How do I do it?
How do I get started?
What should I plan for?
What does a day in Clean Eating look like?

So I thought I would plan a fun and interactive Meal Planning Workshop.

We will review basics of Clean Eating, how to create a basic meal plan, how to include your family recipes (cleaned up) and also a few templates of Clean Eating menus.

Everyone will receive a workbook to get them started.  Different meal planning templates.and pre filled clean eating menus.

If you would like more information please email me!

Click here to register!!

The Masters Hammer & Chisel Test Group

I'm so excited for Autumn Calabrese's new program! She has teamed up with the Beast - Sagi Kalev and together they have created The Master's Hammer & Chisel.

What exactly is Hammer & Chisel??
It is the expert workout system that delivers breathtaking, body-changing results in as little as 60 days. These trainers are sought-after experts at sculpting spectacular physiques, and they have shelves full of competition prizes to prove it! In the Master's Hammer and Chisel, they share their winning strategies in this breakthrough system of resistance training to shape powerful muscle, shed body fat, and build a ripped, statue-perfect physique.

Here is the launch video:
https://www.youtube.com/watch?v=9KKlAzmLVC8

I'm running an exclusive 60 day Hammer & Chisel Test Group, beginning on Dec 7th!  
The group will include the workout DVDs, comprehensive eating plan, portion control containers, one month of Shakeology, DAILY support, motivation and accountability, 30 days of Beachbody on Demand and ME as your personal coach!
This group is limited to 16 people.  Couples are welcome! In fact, I'm just beside myself to announce that Corrie will be doing this program along with me for the first time!!!

If you want in on this exclusive opportunity, here's what you can do:
1) Be currently active.  This program is not a beginner program. The prerequisite is the completion of another BB program or actively participating in another form of exercise. If you aren't...don't worry, I got you covered! I'm running a last minute H&C prep group starting on Nov 16th. Fill out the General Challenge Group Application form here: 
2) Fill out the Hammer & Chisel form and I will get back to you and put you on the list!!
3) You don't want to miss out...so ensure you pre-order the program by clicking here!

21 Day Fix Transformation

I started out as a 21 Day Fix Hack.
Yes, it's true.  I researched it on Pinterest and I created a couple spreadsheets (tally sheets), went to the dollar store and purchased a few small containers based on the sizes of the 21 DF containers and printed out a food list.  I read a few articles and started to put together a meal plan.  I even got my hands on a bootleg copy of the workouts.  Wow, I haven't told that to anyone before.
That lasted a week, maybe two and I reached out for help.
I came across my coaches website through Pinterest and sent her an email to sign up as a coach. If I was going to do this, I was going ALL IN!
I ordered 21 Day Fix, joined my first challenge group and got started the week of March 15th, 2015.
I was determined to change the way that my family and I eat, permanent lifestyle changes...with a focus on 80/20.   Eating clean 80% of the time and indulging in the occasional treat 20%.  I was making time for myself in the mornings to work out.  Time to myself gave me what I needed to reflect on my day, how I'm showing up in my life and with my family as well as made me feel great about myself.  The motivation and encouragement I received from my coach and fellow challengers were unlike anything I've ever experienced.  I contribute a lot of my success to their support!
I started this in order to be a strong, positive role model for my girls.  I want them to see me making time to fill my cup so I can take better care of my family.
I completed 2 rounds of 21 Day Fix and had incredible results!
It motivated me to continue on my health and wellness journey and help others along the way as well!

In 2 rounds of 21 Day Fix:
I lost 11 lbs
4 inches off my chest (I have mixed feelings about that ;) )
2 inches off my waist, which is my biggest trouble zone
1 inch each, off my hips and thighs

7 Day Free Clean Eating Challenge Group

Now that the kids are settled into their hectic schedules and the weather is cooling off, time to take out my crockpot!
I am so excited to host a 7 Day Clean Eating Challenge Group, Crockpot style! I'm sure many of you will be giving thanks this coming weekend as well as enjoying some wonderful meals. Once the weekend is over, it's the perfect time to refocus on healthy meals for the family!
This free 7 day clean eating group, will have all the information you need to have a week of clean eating as well as the support and accountability of a challenge group!
If you are interested in participating in this group starting on Monday October 12th,fill out this form or message me.

Insanity - 60 Days

Day ONE
Monday Oct 5th, 2015
FIT TEST

I have been in between programs for a couple weeks now.  I have tried a few programs and quite frankly, have not found any drive to pursue anything completely.  I'm am anxiously awaiting the arrival of The Masters Hammer and Chisel in December so I knew I had plenty of time to find something and I was just making up excuses in my mind.

Over the summer my goal was to stay active, eat healthy but just to maintain my weight, which I did. September and getting the girls back to school and the family back on routine proved to be more of a challenge than I had anticipated and I found myself putting my ME time on the back burner once again.

This past weekend I sat down with my lap top and my Beachbody on Demand and read and watched a few videos.  I knew I wanted something more, something that I need to push myself further and see just how far I could go and get my body ready for Hammer and Chisel.

So, in my mind, the FIT TEST wasn't going to be much of a workout, just 8 moves and seeing how many I could do in 1 minute.  Ok, so Shaun T proved me way wrong.  Sweating like crazy, out of breath, having to stop in the middle of a few of those moves.  But one thing is for sure, it FIRED me UP!!!

Looking forward to what the next 59 days have in store for me and my body and one thing I LOVE about the idea of a FIT TEST...is seeing progress!!

Here is the schedule I'm following. I am doing Insanity and eating according to 21 Day Fix. I made this schedule open so you could follow it and use your own dates!

What is a FIT TEST?  Here are the moves and my results!

Want to join me on this insane journey??  Fill out this form!!!

What is Clean Eating?

I feel like there is so much noise around Clean Eating. Even in my own head. I have been working on my own lifestyle changes for the past year now and I want to share what I have learned with you.
Hopefully this will help you with the learning curve and get you on the road to permanent lifestyle changes!

Here are some Clean Eating basics...I will do another post with some more advanced Clean Eating options (Clean Eating 201).

What is Clean Eating?
- eating 5-6 meals daily, spaced 2 1/2 - 3 hours apart
- combining a lean protien with a complex carb at each meal
- drinking 1/2 your body weight in ounces of water daily
- eating whole foods that are unprocessed (found in nature) or minimally processed
- incorporating heathy fats into your daily meals
- adhering to proper portion sizes
- eating breakfast within 1 hour of rising
- limiting or eliminating alcohol
- planning and prepping meals in advance (weekly or daily) to prepare for unexpected circumstances in order to eat clean where ever you are


What Clean Eating isn't:
- it's not a temporary diet
- eliminating entire food groups from consumption
- eating processed foods that are fat free, sugar free or carb free
- eating clean 100% of the time - it's nice to indulge or treat yourself every so often, using the 80/20 rule

Run for Heros - September 20th, 2015

As September approached and Back to School was here for the girls, I found it difficult to maintain my workout and running schedule.
At the Run for Heros race, I was planning on seeing and running with some amazing friends I have met through work, running and others I have just known forever :)
I tried not to overthink this run, and decided that based on my training or lack there of, I would set a reasonably tough goal for myself of hitting the hour mark.  It was slower than the previous two 10Ks I ran earlier this year but again, my training leading up to it was not as consistent.

The morning of the race, I got up and prepped like I had for previous runs and races. I tried to calm myself and not put too much pressure on. As I met up with friends and family, I grew excited.

It wasn't too busy at start line, and after the gun went off, and we all took off out of the gate, I checked my Garmin (Forerunner 330). I was running at a 6:30 pace, I wondered if maybe it reverted back to kms, but it was on miles so I knew I had to slow down...as I wouldn't be able to sustain this pace. I settled into 9:00-9:10 min/mile pace.

I felt great for the entire race and I was so excited when I finished with a time of 56:53, far quicker than I was expecting!

Now it's GO time as I prep for my 1/2 Marathon in Toronto in October.  This run certainly build my confidence as we head into October!

After the run, I was thrilled to have some of my friends back to my house (since it was in Amherstburg). Luckily we all had a great run that morning, so I didn't feel too bad when I brought out the cheese, bread and flavoured oils :)

Sweet Potato, Egg and Cheese Skillet

All I can say is wow!! This was even more amazing that I had imagined!

I had some baked sweet potato in my fridge from my plan and prep day on Sunday. 

This was a savoury dish but also a little sweet and quite filling!! 

Ingredients:

1 sweet potato, baked, removed from skin and cubed

1/4 onion, chopped

1 1/2 c chicken broth 

1 tsp oil

Himilyan salt

1 tsp paprika 

1 tsp cumin

Pepper 

2 eggs

1/3 cup goat cheese, divided 

Directions:

Put oil and broth in a skillet over Med-High heat. 
Add onions and begin to soften. Add spices and salt. Stir. Add sweet potato and add pepper. 
When broth comes to a boil, make a space in the middle and add the eggs. As the water starts to evaporate and when the top of the egg isn't full cooked, turn the heat off and cover the skillet for about 1-2 mins. Add the goat cheese on top of the eggs and cover again until the cheese is warm and smooth. 

Serve immediately. 

Weekly Meal Plan and Prep - Part 2 Meal Prep

Meal prep is a very customizable task. We prep our food for the week but we do make our lunches as a family the night before. 

In order to do that this is how our meal prep work on Sunday's looks. 

- Wash, cut and store all the veggies in large containers in the fridge. This way the kids can self serve for an after school snack as well as lunch packing. 

- Hard boil eggs for the week - it's roughly a dozen for us

- Pre-cook any rice or quinoa for the week depending on the meal plan

- Pre-cook sweet potatoes and or squash 

- Cook up chicken breasts for the week

- Sunday's are when I create my Mason Jar salads, overnight oats or just pack Greek yogurt with frozen fruit for snacks

- Prep any other snacks for the week like Shakeology Balls or Bars

I have attached a quick video outlining exactly how I prep my weekly meals!

https://www.youtube.com/watch?v=vTypVa0lE20

Mason Jar Madness

I have been using Mason jars for everything lately.
They are glass, which makes them easy to care for and no worries about the plastic chemicals. They are portable, inexpensive, and look kinda pretty :) You can make mason jar salads or anything else for 5-7 days in advance!

This is a glimpse of what my meals look like for a day (although my dinner is not here)!
This is the breakdown and 21DF containers:
Breakfast – Chocolate and PB (my favourite and the healthiest meal of the day!) (1 red, 1 tsp)
Morning Snack – Greek yogurt with frozen cherries and mango, sprinkle of seeds - which I added right before I gobbled this up! Seriously my favourite snack! (1 red, 1 purple, ½ orange)
Lunch – Salad Jars…I'm a little mad for mason jars right now - oil & vinegar, veggies, chickpeas, chicken breast, feta, seeds, lettuce (1 green, 1 yellow, 1 red, ½ blue, ½ orange, 2 tsp)
Afternoon Snack - veggies and roasted red pepper hummus (1 green, ½ blue)
Dinner – would be something with 1 red, 1 green, 1 purple, 1 yellow – so for example: a chicken salad wrap with salsa
Here is a short video I made around making mason jar salads.  Check it out, I would love to hear what you think!!!

https://www.youtube.com/watch?v=zAab4bMfxK0

Canada D'Eh - July 1st, 2015

A friend of mine had a Bib for the Canada D'Eh Race in my hometown of Amherstburg. She was not able to participate, so she gave the bib to me. I took it because I was going to be around that day, but honestly hadn't been training too consistently after the Moon in June. Since this was a 5K, I wasn't too concerned and just thought, I would do the best I could, given the training.  I didn't have a pace watch, I didn't know how I was going to do. I thought to myself, it's fine...just go out and do the best you can, run based on how you are feeling instead of what a watch is telling you!!!

I had no idea how I was doing until the very end when I crossed the finish line...out of breath and sick to my stomach...maybe I pushed a little too hard at the end, but I still had a little gas left in my tank and I wanted to finish strong. I was incredibly pleased with my 26:20 finishing time!!! It's good to mix some 5K's in with the longer distances...it pushes you in different ways and actually help to boost my running confidence some more :)

Portobello Steak Fajitas

We have been trying to incorporate more meatless Monday's. So last Monday we tried out this recipe...I modified it slightly. It's from Oh She Glows by Angela Liddon.
Corrie and Amelia were surprised at how much they enjoyed the mushroom fajitas. Presley does not like mushrooms at all, so she tried a bite, but opted for some left over BBQ chicken fajitas instead.
These were fairly simple to make and put together on a weeknight!

Ingredients:
For the Portobello Steaks:
2 tbsp + 1 1/2 tsp EVOO
4 large portobello mushrooms
2 tbsp fresh lime juice
1 tsp dried oregano
1 tsp ground cumin
3/4 tsp chili powder
1/2 tsp sea salt
fresh ground pepper
For the Stir-Fry:
1 green pepper, sliced thin
1 red pepper, sliced thin
1 small onion, sliced thin
1 tbsp EVOO

shredded cheese
1 avocado, sliced
salsa
plain Greek yogurt

Directions:
Wash and remove gills from mushrooms.  Cut into 1/4 inch slices. Marinade in the oil and spices for 30mins to 1 hour.
Heat a few the EVOO in the frying pan, add the onions and peppers and fry until they are soft.  Add the mushrooms and stir gently until they are heated all the way through.
On a whole wheat or multi-grain wrap, add mushrooms, peppers and onions, top with salsa, avocado, and a dollop or two of Greek yogurt.

What is a Challenge Group?

I was tired of feeling sick and tired.  I knew that the ‘dieting’, intermittent workout spurts and incredibly negative self-talk was just perpetuating that feeling. I was doing the same things I've always done…I've gained and lost weight in the past and I ‘knew’ what to do to lose the weight. But the feelings didn’t go away, and the weight seemed to always creep back on. I knew that in order to change that cycle, I had to do something different.

To get something you’ve never had, you have to do something you’ve never done.

That stuck with me.  I set about to do something different…but something ‘better’ different. During my research I came across the 21 Day Fix, Beachbody, Shakeology and ‘Challenge Groups’.  They were truly unlike anything I've done in the past….they were a game changer!  So you are probably asking yourself what makes them so different? I thought I would give you a little insight into Challenge Groups…

What is a Challenge Group?

It’s a closed Facebook Group of like-minded people who are looking to make changes in their health and wellness LIFESTYLE.

There are daily motivational posts, sharing of recipes, meal plan and prep info and help.

There is encouragement, support and friendship.

Challengers hold themselves accountable with progress updates, sweaty selfies, pics of their meals and shakes.

It’s a safe place to be yourself, to share successes and seek support, to show strength and vulnerability.

It’s a tribe…with a healthy vibe.

If you are looking to get something you’ve never had…it’s truly time to do something you’ve never done.

Fill out my Challenge Group Application Form below!

Weekly Meal Plan and Prep - Part 1 Meal Plan

One of the biggest things I've learned since participating in a Challenge group and becoming a Beachbody coach is the importance of meal planning and prepping.

It is also one of the questions I'm most often asked. How do you meal plan? How long does it take? How do I get started? 

I made two videos Meal Planning and Meal Prepping. 

This post is about Meal Planning - I have a whiteboard in our kitchen with the days of the week. I start thinking about the meals I'm going to make the week before or on the weekend. We have about 10 recipes we eat regularly and I try to make one new thing each week. The key is not to over complicate the process. If you like a certain meal, just think of how to make it healthier to keep it in your rotation. 

To come up with new recipes to try, I check out my cookbooks, browse Pinterest, Skinnytaste.com or other healthy blogs. 

When I take out my whiteboard, I put all of our weekly activities in there (and make sure I schedule my ME time with running or workouts). Then I start to put my meals in the week based on our activities. I also usually schedule a leftovers day near the end of the week. 

Once that is done, I check my cupboards to ensure I have all my ingredients and make my shopping list based on my meals for the week. 

I typically eat the same things for breakfast, lunch and snacks to keep things easy. One thing you can to is make extra dinner for lunch the next day also!
Check out the video I made below:

https://youtu.be/mAXBoE84OT0

Chocolate Pumpkin Spice Homemade Protein Bars

A few months ago I made homemade protein bars for the first time. The girls really loved them and were happy they could have a healthy treat. Of course most of the protein bar recipes contain nuts or nut butters so the girls were not able to bring them to school as a healthy snack for their lunches.
Now that we are in September and back to school, the request for homemade protein bars came in again from the girls!
I knew I needed a binding agent that was sweet, and since Pumpkin season is gearing up, what a perfect  time to use Pumpkin Puree!

Chocolate Pumpkin Spice Protein Bars
Ingredients:
1 can white beans, rinsed
1 cup pumpkin puree
1/2 - 1 banana (mashed)
1/4 cup pure maple syrup
1 tsp vanilla extract
1 tsp cinnamon
1/2 cup vanilla Shakeology
1/2 cup cocoa powder
1 1/2 cup rolled oats
1 cup mix of dark chocolate chips, unsweetened coconut and craisins

Directions:
In a food processor, mix the first 6 ingredients until well combined.
Add the Shakeology, cocoa and oats. Pulse to just combined.
Add the last ingredient and pulse briefly to combine.
Spread into greased 9x13 pan.
Bake at 350 for 15 mins.
Cut into 24 small bars.
Store in airtight container for a week.  Freeze and take bars out as needed.

Moon in June - June 13th, 2015

Now that I had one post injury race under my belt, I have to admit I was getting my competitive spirit back. I was very happy with my run in May and of course, I wanted to run my next race faster :)
As soon as we finished the LeChocolat race, I registered for the Moon in June, 10 K.
This time around, our training schedule was a little different. There was 6 weeks in between races, so my running buddies and I decided to do a little speed work once a week at the local track. We did maintenance runs, long runs, cross training and speed work. Our speed work consisted of 400 meter intervals with 400 meter walks or slow jogs in between. They were tough workouts for sure!!! We were all unsure if the hard work was worth it or not...we questioned it a lot!
When we arrived on race day we found out the course had to be cut short because of flooding at the start/finish line.  It was only going to be 9.67 km instead of 10km.
I ran the first half of the race with no music, then around the 5km marker, I put my headphones in, cranked some tunes and pushed hard for the second half.
I was so happy with my time - 55:47 for 9.67km....and even if I did the math and added the distance, it would have put me around the 57:30 mark, which also makes me happy!!!
As soon as we were done...I was asking myself, OK WHAT'S NEXT :)

Le Chocolat - May 3rd, 2015

This was my first race in a year and a half.
I injured IT band and then rolled my ankle in the fall of 2013 and it took me a year to recover and even start to think about getting back into running.
I started back slow and easy at the gym on the treadmill. Just doing 10 - 15 mins at a time. Happy when I could run the entire time at a consistent pace.
When the weather finally started to break, I started to run outside more. Many people say it's easier to run on a treadmill, not for me...at all! I prefer to be outside, in nature or in a subdivision. I like to meet up with some running partners to chat or just breathe and run together.
I followed a simple 10K running plan with my running partner. Training runs during the week, a long run on the weekend and a little cross training on off days.
As I started to feel stronger as the race approached, I set myself a mental goal. I wanted to finish the run in less and 1 hour.  I would be happy with 59:59!!!
I was feeling great the morning of the race, it was an out an back starting at Walkerville Brewery in Windsor.
My official chip time was 59:13.  I was thrilled! Also thrilled with the medal and chocolate fondue at the end!!!
It was a great start back into my running!

Chocolate Shakeology PB Balls

Sometimes you just need a little chocolate fix!! I love the idea of throwing these into the freezer and taking them out when you need that chocolate quick fix!!!

Chocolate Shakeology PB Balls

8 tbsp PB2 (mixed with 4 tbsp water)

½ c. Chocolate Shakeology

½ c. rolled oats

3 tbsp natural peanut butter

3 tbsp raw honey

Mix all ingredients together. If it’s too sticky, add a little more PB2 so it’s crumbly.  Scoop out dough and roll into 1 oz balls.  Should make 12.  Throw them into the freezer before you eat too many. Take out one at a time as needed.

My Emotional Transformation

I'm a pleaser.

As I am a working mom, I've fallen into that trap of putting everyone’s needs before my own.  I'm also the oldest daughter and granddaughter and fit into all the characteristics of the first born daughter.

I have a feeling many of you can relate to being a pleaser.

I put my daughters needs first, making sure they have their homework done, their lunches are made, they are at their extracurricular activities, play with them. Ensure my hubby’s happy, his lunch is made, give him the freedom for his activities, and massage his back. I enjoy helping my family out. I make time to see them, offer to bring the casserole or other dishes. Spending time with friends, catching up  on each other’s lives, hanging out or even playing sports or doing other activities together.  My job challenges me daily. It’s demanding and there are days where I don’t take a break or lunch or even where I do some work at home. 

Don’t get me wrong –I do enjoy this.  But what I was finding was that I found myself growing bitter, resentful and even depressed.

It was especially bad over this last winter. 

In March I made the decision and was determined to turn it around.

I was doing some research on the 21 Day Fix nutrition plan when I came across BeachBody and my coach. I decided to go for it and signed up for the 21 Day Fix, Shakeology, and joined my first Challenge Group (even though I had no idea what any of that really was).

I did 2 rounds of 21 Day Fix, 2 months of Insanity Max 30 and 3 different Challenge Groups. I got incredible results with I've vulnerably shared on my blog and Facebook.  I am still a work in progress with my physical transformation.

My shifts emotionally have been equally incredible and am also still a work in progress in the department.

Each day I get up and schedule time for myself to practice my self-care.  I'm starting to re-fill my tank. Working out, feeding my body with delicious healthy foods, drinking my daily dose of dense nutrition, breathing deeply, meditating and intention setting.

I notice changes in my behaviour, outlook and reactions to my family when I'm taking care of myself vs. when I'm not.

What I want most is for my daughters to be strong, independent, confident women who are passionate and find things they love to do.  I can teach them and give them all the tools to do that, but is that really how they are going to learn? I know I NEED to model that behaviour for them. EVERY. SINGLE. DAY. No matter what.

In order for me to be those things to be that role model I desire, I require myself to take time for myself.

Am I Strong, Independent, Confident and Passionate?  YES…and NO. But I am working on it. Always trying to learn and grow.

At the end of the day, if my girls see it in me and take time for themselves to become the women they want to be, then that is all I could have hoped for.

Transformation - In Progress

This is my transformation – In Progress story (very condensed version) mile emoticon
Last summer when my youngest daughter Vaunne was 18 months old, I weighed as much as when I gave birth (I had gained 60lbs during each pregnancy). My activity level hit an all-time low. I was always pretty active, even at my heaviest weight, I ran, played baseball, beach volleyball and soccer. That summer, I was nursing a pretty bad sports injury so I was not doing anything. By the time the girls were back in school, I realized that my Caribbean vacation was right around the corner and there was no way I was going to be on the beach looking and feeling like I did. I organized a weight loss challenge at work to help keep me accountable. I got a gym membership, a Fitbit and started keeping track of every single calorie I consumed and burned. It was a full time job, but I was committed and successful. The challenged ended, I won, and went on my trip and felt pretty good. The accountability and support was over, then came the holidays and I gained back a little of the weight.
January and February were challenging times for me (the Winter Blues), I started a new routine and stopped a few times, and steadily gained back some of the weight I worked so hard to lose.
I had had enough, I was tired of how my weight was affecting my mood, my attitude with everyone. I didn’t even want to be around me and my negativity and I certainly was not acting like a very good role model for my 3 impressionable girls. I was done with ‘dieting’, I wanted and needed a complete healthy lifestyle shift.
I had heard of the 21 Day Fix through some infomercials. I started to do the research and actually started out as an amateur. I thought I could do it on my own. That didn’t last long. I reached out to a Beachbody coach. She was wonderful, she supported me and put me into my first Challenge Group! I fell in love. It was so many things…a place to learn, be held accountable, be supported and to support others, to make new friends. There is nothing like a tribe of women (and the occasional man in our group) who are supportive, like minded, really have your back and want you to succeed! The challenge groups played a tremendous role in my success along with:
• The Beachbody workouts (in my case 21 Day Fix, Insanity Max 30 and starting 21 Day Fix Extreme) are incredible. The trainers are inspiring and the workouts are laid out on a schedule which helps take the guess work of what to do and when.
• The nutrition plan on 21 Day Fix. It’s has been my saving grace. I've tried eliminating entire food groups from my diets in the past and had limited success. The balanced portion control plan helps me live a healthy balanced life…with amazingly nutritious foods and room for the occasional not so nutritious food (I am human after all).
• Shakeology. This superfood saves me on a daily basis…so I'm not skipping breakfast, missing on veggies, hitting the drive thru, eating my co-workers donuts and best of all, makes me feel like I'm having a chocolately treat!
All of this made the process simple, fun even. Getting up in the mornings was ‘less hard’ with my accountability partners, eating for fuel and occasionally for pleasure and finally taking the time to make myself a priority in my life, something my soul was craving.
The support and momentum was so inspiring to me, I knew I wanted to help other people feel as incredible as I did (as I do!). I am by no means an expert, or fitness professional, but I've been there deep in the trenches, and I could relate to how others are feeling.
I started putting myself out there on Facebook, it was scary and still is sometimes…posting this terrifies me. But if it can help to motivate or inspire one other person, it’s worth it.
They say that losing weight is rarely about losing weight. I believe that to be true. I have never pushed myself to my limits like this before, and I continue to push myself daily. I am working on my inside (attitude and outlook) through personal development just as much as I'm working on my outside through fitness and nutrition, and that has been helping me get through the challenging times.

So why am I sharing this with you today? Of course, I'm proud of myself and what I've accomplished, but more than that, I am calling out to you…I know you, trust me, I understand how you are feeling. If you don’t know where to start or looking for a sign…this is it!! All you have to do is take the first step - message me and we will get started on this awesome journey!

Challenge Groups

Fill out my online form.

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Overnight Oats

Overnight Oats are easy, yummy and healthy! The perfect breakfast, snack or lunch!

Ingredients:
1/4 c. old fashioned oats
1/4 c. Greek yogurt, plain
1/3 c. water (or skim milk or almond milk)
1-2 tsp Chia seeds
1 tbsp (or less) honey
1 tbsp (or less) flavour (peanut butter, more honey, maple syrup, cocoa powder)
1/4 c. chopped soft fruit (banana, berries, mango, peaches)

Directions:
Put the first 6 ingredients in a mason jar and shake, stir in the fruit.
Store in fridge overnight for up to 2 days.
Stir and eat cold.

Veggie Noodle Bowl

Having a game plan for a weeknight dinner has been so helpful in getting my family fed healthy meals at night. I have to admit I was pretty nervous with this one, something I created tonight. My fingers were crossed, and I got the thumbs up from everyone! Although I don't always please everyone (we are 4 females around here smile emoticon afterall), there is always something everyone likes in every meal, so sometimes I have to deconstruct it!

Ingredients:
2 c. chopped red onion
1 carton low sodium vegetable broth
2-4 c. water
1 c. chopped celery
1 c. chopped carrots
1 c. coloured pepper (I used yellow)
1 can low sodium red kidney beans
2 tsp garlic powder
1 tbsp low sodium soya sauce
salt & pepper
1 package brown rice noodles

Directions:
Put all ingredients (except the rice noodles) in a pot and cook on med-high heat, until the veggies are soft.  Add the rice noodles for the last 3-5 mins.  
I served this in a bowl, piled the noodles and veggies in it first and just used a ladle to put a bit of broth to go with it.

Barley Squash Risotto

My Family has been open to trying out Meatless Mondays. We are meat lovers around here, so I'm really trying to make Monday's meals filling, and yummy.
I found this recipe in Walmart's free magazine 'Live Better'. I put my own 'Clean Eating' spin on it and made a few other changes.

Ingredients:
3 TBSP EVOO
1 onion, diced
5 cups vegetable broth, divided
2 cups pot barley
1 tsp garlic powder
4 cups butternut squash, chopped in small 1/2 inch cubes
3/4 c pecans, chopped, toasted
60 g goat cheese, crumbled

Directions:
Heat oven to 400 degrees.
Heat EVOO in large, deep frying pan. Add onion and cook till soft.  Add barley and stir to coat.  Add 1 cup of broth and bring to a boil.  Add garlic powder, squash and rest of broth.  Bring to a boil. Transfer to a dutch oven (or other oven ready pot with lid).
Bake for 40 mins.
Once done, you can add the pecans and goat cheese to the mixture and serve immediately.  Or put the pecans and goat cheese in separate bowls on the side and they can be added individually.

Spinach and Feta Frittata

My first attempt at a 'frittata' was a success. So much healthier than the usual Sunday morning breakfasts we have! 
Ingredients:
1/2 onion, diced
1/2 red and green pepper, diced
1/2 c chicken broth (can use veggie broth)
6 eggs
1 1/2 c milk
2 oz goat cheese, crumbled
1/2 package frozen spinach (thawed, drained well)
salt
pepper
garlic powder
parm cheese

Directions:
Sautée some onions and peppers in chicken broth (just to soften).  Mix with eggs, milk, goat cheese and frozen spinach (drained well), salt, pepper and garlic powder. Sprinkle with a little parm cheese. Cook at 350. For about 30 mins or until the eggs looks cooked and fluffy.

Quinoa Chili

Quinoa Chili

Chili is one of those things I never make.  Well, I've made it twice or maybe three times and it never worked out.  I'm happy to say the feedback I got from the fam was all good.  They said it was something I should make again!

Ingredients:
2 cups dry black beans (soaked over night in 8-9 cups of water)
1 can kidney beans (low sodium)
1 can corn (no salt)
1 c. quinoa, uncooked
1 can diced tomatoes (low sodium)
1 can ROTEL diced tomatoes with jalapeno pieces
3 c. veggie broth
1-3 c. water
2-3 tsp chili powder
2-3 tsp cumin
optional:
shredded cheese
plain Greek yogurt

Directions:
Once you have rinsed and soaked your beans overnight, put them in the crock-pot with all the other ingredients.  I add some water, just to get it to the right consistency for your taste...less water for a more hearty chili, more water for a more soupy chili.
Cook on low for 6-8 hours.
Serve with shredded cheese and a dollop of plain Greek yogurt.

I can't have chili without toast, so I added 1 piece of whole grain bread 'rabbit ear's.

Chickpea and Squash Curry

Now that I'm getting comfortable cooking with curry, I don't know if I can stop.
This recipe sounded interesting, but wasn't totally sold on it yet. But thought, I have all the ingredients on hand, why not give it a try.  I was so glad I did. It turned out way better than I had imagined. It was spicy, sweet and delicious!  A dinner repeat for sure! Adapted from vikalinka.com

Ingredients:
3 cloves of garlic, minced
1 med onion, diced
3 small zucchini chopped
1 butternut squash, chopped
2 c. veggie broth
1 can low (no) sodium chickpeas, rinsed
2 tbsp red curry paste
1 c. coconut milk

Directions:
Heat large, deep frying pan with 1-2 tbsp EVOO, add onion and garlic and stir until they start to get soft.  Add squash and veggie broth cook for about 5 mins on med, stirring occasionally.  Add zucchini, curry, coconut milk and chickpeas. Cook for another 5 mins, then turn heat on high for about 5-10 mins.  The sauce will thicken up a little.  Once squash is soft (pierce with a fork), it's done.  Serve over brown basmait rice.

About Me

My name is Jessica Burrell.  I'm a mother of 3 beautiful, smart and impressionable girls.  I started this journey so I could be the best version of myself I could be.  I strive daily to be a role model for my girls and teach them that in order to love others we must love ourselves which is not always an easy thing to do.  This journey brought me to Beachbody, and everything felt so good and positive and it changed my outlook dramatically.  I knew that I wanted to share my journey with other people and ultimately help other people do the same things I was doing.
I have had a transformation in my body, my workouts, my eating habits, but the transformation I am most rewarded with is the one with my outlook and my thinking.
If you are feeling like I was and would like to make some positive changes in your live as well, message me and I would love to give you more information.

Lasagna Stuffed Spaghetti Squash

Now that our family is eating clean, I'm always on the search for creative and yummy new recipes.
Every Sunday I sit down and meal plan and post dinners on a whiteboard.  I will post more details about this in the Meal Plan and Prep section on Sunday.
The family has been looking forward to dinner tonight. In fact the kids come home from school and the first thing they do is check out our whiteboard instead of asking 'what's for dinner?'. I have to admit I was equally excited. Best part about dinner - it was super easy, clean eating and delicious!!! This is a definite repeat dinner, next time with the variation!!!  I adapted this dinner from thekitchn.com website.

Lasagna Stuffed Spaghetti Squash
Ingredients:
1-2 medium sized spaghetti squash
1 lb moose meat (or very lean beef)
1 small onion diced
1 can no salt diced tomatoes
1/2 c. cottage cheese (divided)
1/2 c. shredded marble cheese (divided)
EVOO
oregano
pepper
parsley

Directions:
1) Slice squash in half, remove seeds with spoon, brush with EVOO and place flesh side down on cookie sheet. Bake in oven for 45 mins @ 400 degrees.
2) While squash is in oven, brown moose in a deep frying pan with 1-2 c. water (if beef, omit the water). When it is more than half way cooked, add the onion.  Once the meat is no longer pink, add the tomatoes, oregano and pepper.  
3) Once the squash is done, pull out of the oven, but leave the oven on.  Flip the squash over, and using a fork, scrape the flesh out (leaving a little inside as a bowl) and add it to the meat mixture. 
4) Add the cottage cheese to the empty squash (divide it between the amount of squash you have)
5) Add the meat mixture on top of the cottage cheese
6) Add the shredded cheese on top and sprinkle with parsley
7) Put back into the oven for 15-20 mins or until cheese is melted and bubbly

Variation:
Follow steps 1 and 2.
3) Once squash is done, pull out of the oven and leave the oven on.  Flip the squash over and using a fork, scrape ALL of the flesh out and put it on the bottom of a square, greased baking pan.
4) Spread all the cottage cheese over the squash
5) Spread the meat mixture over the cottage cheese
6) Sprinkle with all of the shredded cheese and sprinkle with parsley
7) Put back into the oven for 15-20 mins or until the cheese is melted and bubbly

Lazy Moose Cabbage Rolls

I love cabbage rolls!  I don't make the time to learn how to make them.  So I make lazy cabbage rolls in a deep frying pan or add a lot of broth and make it into a soup.
One more thing...we usually only have ground moose meat in the freezer, so we substitute it whenever beef is called for.  I'm so used to it now, I can barely tell the difference.  Moose is extremely lean.  I've been cooking with moose for a few years now.  I recently bought some extra lean ground beef and fried it up and was shocked at how much fat there was and how my meat was cooking in the fat, ew!  When I cook the moose, I have to add 1-2 cups of water just to give it something to cook in.

Lazy Moose Cabbage Rolls

Ingredients:
1 lb ground moose meat
1 med onion, diced
1 clove garlic, minced
1/2 head of cabbage, chopped
1 can low sodium diced tomatoes
pepper
oregano
1-2 c. low sodium beef broth

Directions:
Cook moose meat in frying pan with 1-2 c. of water.  While the meat is cooking, dice the onion. When the meat is a little more than half cooked, add the onions and garlic, finish cooking until the meat is no longer pink.
If your pan is big and deep, add the chopped cabbage directly to the meat mixture. Add 1c. beef broth. Cook on medium heat, stirring often. You will have to watch the cabbage mixture to see if you continue to need some moisture. Once the cabbage has cooked until soft, add the can of tomatoes and season with pepper and oregano.

Serve alone, with a side salad or over your favourite cooked rice.  Or, if you would like some soup, take the mixture and throw it into a crockpot with more beef broth for about 1 hour or so.

Thai Shrimp Curry

While I was digging through the freezer to look for chicken breasts, I came across a bag of shrimp we had gotten on sale a few months ago. I knew exactly what I wanted to make! Thai Shrimp Curry! I've only ever cooked with curry once but it's one of my favourite dishes to order. 
Ingredients:
3c mixed veggies (I like carrots, peppers, celery and snow peas)
1/2c low sodium chicken/vegetable broth
2 tbsp red thai curry paste
1c coconut milk (carton, not canned)
1 tsp natural peanut butter
1lb cooked shrimp (deviened and peeled)
1c fresh pineapple chunks
brown basmati rice (I usually cook it in advance and just warm 1/2c per serving)

Stir fry some veggies in chicken/veggie broth till tender. Mix red curry paste with coconut milk and 1 tsp peanut butter. Once the veggies were soft, add the sauce, shrimp, pineapple chunks and snow peas. Served with brown basmati rice. It was so yummy!!! My man had 2 helpings.  Dinner was the best thing I've ate all day, probably all week smile emoticon !!