Thirsty Thursday: #CHEATCLEAN Recipes

Welcome back to National Nutrition Month!

What is food if it’s not enjoyable? Well, technically it is fuel, BUT if you don’t enjoy your fuel then you’re not very likely to stick with it right?

So, today I am presenting you with 4 (yeah, I said 4!) #cheatclean recipes to keep you trim and fit, but also satisfied. :) ENJOY your food!

The common ingredients you will need for these recipes are Quest Bars and protein powder. I’ll list what I use, but I always recommend you experiment! All items can be purchased at bodybuilding.com

protein PB cup

1) #CHEATCLEAN Peanut Butter Cups

I’m a Reese’s PB Cup ADDICT! And these come pretty dang close in taste, up my protein, and don’t jack up my hormones with all the sugars. Super easy recipe:

What you will need:

Foil muffin tins and non-stick spray

1 scoop BSN Syntha 6 protein powder in Peanut Butter Cookie mixed with just enough water to make a paste

1 scoop BSN Syntha 6 protein powder in Chocolate Peanut Butter mixed with just enough water to make a paste

What to do:

LIGHTLY spray muffin tins (makes 2 big ones)

place about 1/2 chocolate pb mix into both tins

Place in freezer for about 10 minutes

Place peanut butter cookie mix on top (the whole mix between both cups)

Freeze for 10-15 minutes

Place the remaining chocolate pb mix on top and freeze until done….or in my case, until you just can’t wait any longer.

Peanut Butter yumminess for less than 6 grams of sugar! WINNING!

oreo brownie bites

 

2) #CHEATCLEAN Oreo Brownie Bites

What you will need:

1 Quest nutrition Oreo cookie bar

1 Quest nutrition brownie bar

1 thank you letter, ready to be sent to Quest Nutrition.

What to do:

Preheat oven to 350 degrees F

Place a bit of plastic wrap over a plate

Tear both bars into pieces and microwave for 20 seconds

Wrap plastic wrap around Quest bars and SMOOSH

Transfer your smoosh to a small baking dish

Bake for approximately 6 minutes

Cut into squares

Write thank you card.

 

chocolate ice cream

3) #CHEATCLEAN Chocolate Heaven Ice Cream Dream

What you will need:

An ice cream maker…seriously, they’re like $20. Go get one, I’ll wait…..

1 scoop Chocolate Shakeology (I chose this for nutrient density, YOU may use any chocolate protein powder you like….it’s not an anarchy here)

1 scoop Syntha 6 protein in Peanut Butter Cookie

1 spoon natural peanut or almond butter (um, I use BIG spoons for this, but feel free to use a tablespoon)

6 oz unsweetened almond milk

1 zucchini, peeled and chopped (don’t wrinkle your nose at me! just do it…)

What to do:

Put it all into the blender, put the lid on  (DUH) and let it rip!

Pour into ice cream maker

Try not to look too desperate as you stalk ice cream make for the next 10-15 minutes

Enjoy :)

BTW: If you’re totally against modern technology and refuse to purchase an ice cream maker….place in container and freeze for 1-2 hours.

peanut butter stuffed cookie

4) #CHEATCLEAN Peanut Butter Cup Stuffed Chocolate Chip Cookie (OH….YEAH)

Um, words cannot express how deliciously delightful these are….do NOT share. I warned you :) If you share people will always be at your house…it’s dreadful.

What you will need:

1 Quest Nutrition Chocolate Chip Cookie Bar

1 Quest Nutrition Cravings Peanut Butter Cups Pack (you’ll use 1. feel free to nibble on the other, OR you can make a cookie for a very dear loved one)

an oven…

A phone! So you can take a pic of your cookie and a pic of your hot body and say “HA!” cause you have totally figured it out…

What to do:

Preheat oven to 350 degrees F

SMOOSH halves of the Quest cookie bar and place one on lightly sprayed cookie sheet

Place a peanut butter cup in the middle

Place other SMOOSHED half on top and close up the sides as best you can.

EAT any chocolate pieces that fall off…

Bake for 3-5 minutes

Find a dark corner to indulge your taste buds and have a little party all to yourself…cause we don’t share these.

 

There you have it. 4 awesome recipes that will revolutionize the way you see “diets”. I hate diets. I spit on them…but not after I’ve eaten a cookie cause I don’t waste that stuff.

Open your mind, realize that you are full of AWESOME potential just as you are RIGHT NOW. You don’t need to lose weight or get swole to live to your fullness…start now and it will come. #youareenough

Grace, peace, chocolate and a few lunges,

Michelle

rockin abs

Want abs like these? Head over to the NUTRITION tab to see how you can get in on Nutrition Boot Camp OR personalized nutrition counseling. Have your treats…gain results!

 

National Nutrition Month: Nutrition for Weight Loss

 

I love videos! So entertaining right?

Tough Love Tuesday is making a comeback on Friday to help you reach your weight loss goals.

Stay healthy,

Michelle

 

Healthy Indulgence: Chocolate Truffles

We all know that chocolate gets  bad rep just because it’s so good right? Chocolate doesn’t have to ruin your attempts at health. As a matter of fact, THESE chocolate truffles will propel you to good health, one delicious bite at a time.

Ingredients:

You need a big bowl! Take your jewelry off and prepare to get nasty….hey, it’s for chocolate :)

1 cup whole grain minute oats

1 cup PB2 (or Just Good Stuff). You can find it online here.

1 cup unsweetened applesauce

1/4 cup natural peanut butter OR almond butter if you prefer

1 scoop Chocolate Shakeology

8 squares dove dark chocolate

about 1/4 cup almond or cow’s milk (I use almond)

THE PROCEEDURE:

Um, wash your hands please….

OK, NOW you dive in with 2 hands. Squeeze, squish and tell your family there is no way you can help them right now because you’re covered in chocolate…legitimate excuse.

Once ingredients are combined (but not over worked) form into whatever sized truffles your heart desires. Mine are HUGE, cause that’s how I roll.

Wash your hands again. OR you can sit on the couch and nibble the paste off your hands for a few minutes.

In a small saucepan, melt chocolate over LOW heat (who would want to waste chocolate by burning it?) then add in milk to your desired consistency.

Let the melted chocolate cool a bit, just to where you can stick your finger in without burning yourself.

Roll truffles in chocolate and place on plate with light spritz of non-stick spray.

Now, you may have chocolate sauce left over and you may do what you like…I chose to pour it over the truffles.

Chocolate Truffles

Pop it in the freezer for about 20 minutes, then ENJOY! 3 of these gives you about 200 cals of whole foods energy, craving buster deliciousness without the sugar, AND a FULL SERVING of fruits and vegetables for your day…in a truffle people! Genius :)

Let’s discuss the common excuses (OH…I meant questions) with the shake:

Can I just use any protein powder?

NO. Shakeology is not a protein powder. It is a nutritional power house with protein in it. You cannot cook with it or it will break down all the good stuff you’re trying to get in.

Why does it cost so much?

The ingredients are not cheap to get, nor are they cheap to harvest. We try to keep it super natural as Shakeology was invented to offset the horrible diets we have (don’t deny it, you know you still sneak your kids fries).

What if I don’t like it?

Send it back! Shako comes with a BOTTOM OF THE BAG guarantee, so you’re covered.

How can I make the bag last longer?

Read the recipe above. I made 12 HUGE truffles with only 1 scoop of shako. Money saver right there :)

Until next time,

Michelle

It’s A Throwback: Nutritional Cleansing :)

 

I’ll be doing another Shakeology Cleanse SOON! Want it? Hit me up. I’ll have special cleanse packages available if you’re just looking to shed some extra weight and get your nutrition in order. Mine will be at the very beginning of March to coincide with my mission trip…cause you know, I like to travel light :)

Shakeology Cleanse Basics:

Meal 1: Drink 1 scoop of your choice Shako in 8 oz water with 1/2 a banana if needed

Meal 2: Drink 1 scoop shako in 8 oz water

Meal 3: 2 cups mixed green salad with 5 oz grilled chicken breast

Meal 4 (optional): 1 scoop Shako in 8 oz water

If you are truly starving during the day, 1st make sure you’re getting enough water and 2nd feel free to have a piece of fruit.

Disclaimer: This cleanse is not to last more than 3 days. Check out the video to see how I modified it for my lifestyle. Feel free to comment on how great my hair looks ;)

Peace, Love and Lunges!

Michelle

 

Favorite Meal of the Day…and why you need it.

 

You can see why I love this stuff so much!

Is it more expensive than some of the “OK” stuff you can grab at the food market? Yep, sure is…BUT it is worth every penny for the health benefits.

Click that button that looks like a salad over to the right ———-> and see for yourself why this shake is ALWAYS a part of my day. It has helped me shed excess water weight from the skin and even helped me overcome a lifelong battle with acne. All for less than what I used to spend on creams, potions, pills and what I thought were “fixes”. Try it out. Get the support you need and reap the benefits you deserve :)

Michelle

Snacky Things

How often do you snack?

It’s a serious question. Most of us snack more than we like to admit really, but in a culture where food is abundant, snacks are in full demand.

If you’re looking to shed some body fat or tighten up your muscle tone, snacking can be detrimental to your goals. Well, let me re-phrase: WHAT you snack on could be detrimental to your goals.

apple

So, what are we supposed to eat? Celery sticks in between every meal? No. I am a realist when it comes to snacking. Here are a few tried and true snacks for anybody with any kind of schedule.

  • An apple with 2 TBSP natural peanut butter
  • Cucumber, baby carrots, and celery with 1/4 cup hummus
  • Medium iced latte made with low-fat milk
  • Peppermint Patty Shakeology (I’m OBSESSED with this recipe right now! 1 scoop chocolate shako, 8 oz almond milk, tiny splash of peppermint extract, ice to taste)
  • P90X protein bars (use sparingly, but they are GREAT to keep in your purse/bag)
  • 1/2 cup Greek yogurt with a handful of berries
  • 1 banana and a handful of almonds or walnuts
  • small serving (inner line of your palm) no-salt-added trail mix
  • cup of green tea and 1/2 whole grain sandwich or wrap
  • Quest bar

Keep in mind that real food should always be the focus, but whipping up a shake or putting together a snack isn’t always an option in the car :)

Make sure your portions stay small and your body keeps moving and you’ll be there in NO time!

Peace, love, snacks and lunges!

Michelle

Overtraining: The Signs You Need to Know, PLUS a free recipe

Hello fit people!

Some interesting things have been happening in my own workout life and I thought we could all glean a little wisdom from my mistakes :) I make plenty to go around!

Overtraining is fairly common among athletes and even more common amongst avid exercise fanatics. Professional athletes have an entire team of trained staff to look for signs of overtraining and correct the issues…you and I have each other. Now, before we get to the meat of the matter, I just want to state that DAILY exercise is an important habit to develop for physical fitness as well as mental and emotional well-being. Simply not enjoying your workout does not mean you’re overtraining, but nice try. Let’s look at the signs and symptoms together.

100_0384

SIGNS OF OVERTRAINING:

  1. You feel anger or anxiety when someone prevents you from working out.
  2. You exhibit a strong emotional reaction when you can’t workout?
  3. You skip out on important family or social obligations OR go to extremes to avoid social situations that may impede your workouts?
  4. Restlessness.
  5. Trouble sleeping or not sleeping through the night.
  6. Chronic fatigue, meaning you never feel rested.
  7. Pain in the muscles and/or joints even after a day off and preventative measures such as anti-inflammatories, soaking baths, hot/cold therapy or massage.

These signs and symptoms scan the range of physical and emotional well-being. I totally get how addictive exercise can be and for many of us it does help to keep us in a good mood; however, it is important to listen to your body. We are, after all, only human.

So, what if you are exhibiting some of the above symptoms (hint: the physical usually comes first)? Here are a few tried and true techniques to get you back on track:

  1. TAKE TIME OFF! What?!?! Say it ain’t so!!!! Yep, schedule time off from the gym/training/sport. Schedule it people! Plan to give yourself about -5 days depending on the severity of overtraining. If you have avoided the signs for a while, you may need  a little more time off.
  2. Give yourself permission to rest. You are NOT going to gain 20 pounds in a few days! Well, you may if you let yourself eat through 2 tubs of ice cream due to the fact that you feel like a slob taking a break (welcome to my head, ladies and gentlemen!). Give your brain as much of a break as your body and stop THINKING about workouts, weight gain, etc.
  3. Take a walk. Walking is a great way to get your blood pumping and improve your attitude, especially if you can walk in the sunshine for a few minutes. Remember to take it easy and listen to your body.
  4. Consider a restorative yoga session. These sessions should help restore balance to the body, not be a sweat session of hand stands and flows. CHILLAX!
  5. Keep drinking your water and stay clean with your diet. The idea here is to restore the body, not create more issues.
  6. If symptoms persist even after a few days off (especially joint and muscle pain), see your doctor.

So, this is where I am now personally, and I cringe at rest days. The truth is, none of us are indestructible and we have to pay attention and take the time to restore as needed.

Arm B&W

The best news? I have some free time to play around in the kitchen AND I made a candy bar yesterday that is the bomb for chocolate cravings and low energy. ENJOY!

MY SHAKO CANDY BAR

Ingredients:

1 cup minute oats (dry)

2 TBSP natural peanut butter

1 scoop chocolate Shakeology (you may be able to use a chocolate whey or casein, but the consistency will be different)

1-2 spoons of unsweetened applesauce (just enough to make the mixture pliable)

Mix together (you’ll get an awesome arm workout!) and shape into small bars. Place on plate or in container and store in freezer. Each bar is less than 40 cals and packed with nutritional goodies and loads of chocolate/peanut butter flavor.

Peace, Love and Lunges

Michelle

WORK

March Madness Brings April Challenges!

Spring Challenges are gearing up as we speak!

This Spring I will be focusing on gathering challenge groups based on days of commitment (everything from 21-90 days!) and they will span 19 fitness programs and 2 nutritional challenges.

There really is something for everybody!

P90X and P90X2 are both in the April challenges, 1 in the 90 day GO GETTERS group and the other in the GAME CHANGERS group. BONUS! They’re are both on an awesome sale THIS MONTH ONLY.

P90X: This is a 90 day commitment to change and is geared towards maximum weight loss and change in body composition. Meaning less fat and more lean muscle.

P90X2: This is a 90 day commitment as well and is geared towards those looking to improve their athletic prowess and power. This means a better game in your chosen sport. you can expect your core strength to improve greatly and you cardiac efficiency to increase while your body becomes more lean and chiseled.

March is also the FINAL month to lock in your SHAKEOLOGY cost before the price increase in April. Get on HD in March, and you’ll save $250 per year!

You can sign up for challenges and browse all packs today.

I’ll be back next Monday, 3/18, to break down the groups and tell you the prize YOU could win.

Live loud and get healthy in 2013!

Michelle xoxo

A Day in the Life: Walk through my meal plan and see my favorite shake

So, nutrition seems to be the BIGGEST struggle for everybody. You don’t have to be all crazy with it people, just make smart choices :)

Here’s a look at my daily meal plan as of right now. It’s pretty basic, cheap and full of FOOD!

Meal #1:

8 ounces water mixed with 1 scoop chocolate Shakeology.

Workout

Meal #2 (Breakfast with the kids!):

2 fresh yard eggs

1/2 cup cantaloupe

2 cups veggies (usually this is pepper, cucumber and tomato)

1 slice homemade bread (no yeast) with coconut oil and strawberry spread, fruit only

Meal #3:

1 serving 2% Greek yogurt, drizzle of honey

Meal #4:

2 cups cabbage

5 ounces salmon

2 tbsp mustard

2 cups raw veggies

Small slice of homemade bread if needed (depending on my schedule)

Meal #5:

1 apple

1 serving PB2 (powdered peanut butter)

small plate of raw veggies

Meal #6:

This is my absolute FAVORITE of the moment!!!!!!

It gives me energy and gets me through clients and training, plus I go to bed comfortable, never hungry.

4 ounces no sugar almond milk

4-6 ounces water

handful of spinach

1 cup frozen cantaloupe melon

1 scoop Tropical Strawberry Shakeology

1 Scoop Greens

Sprig of fresh mint

Blend in blender for a refreshing smoothie that totally ROCKS!!!!!!

Well, as you can see I like to eat and I do so a LOT! Fresh vegetables are portable and filling, so you can take those wherever you go. I have 6 meals per day due to the fact that my day starts at 4 a.m. and ends just after 9 usually. If you don’t wake up as early, you can get by with 5 small meals. My largest meal is meal #2 and I taper carbs (like bread, pasta, etc) in the afternoon. THIS is the plan that helps keep my midsection toned, my skin tight and clear, and my energy high.

I’ll see you soon!

MichelleSUPKG0007_30 Day_Vegan_11.29.11_FM_no_die

Tough Love Tuesday: Priorities!