Frozen Fruit Popsicle

I knew today was going to be a hot one, so instead of baking with the kids, we made some healthy popsicles.  

These are great because you pour the mixture in a loaf pan and then when it's frozen through, you pop it out and cut.

These are literally just plain greek yogurt and fruit, so we made a couple flavours today.

Strawberry & Banana

• 1 cup of quartered strawberries
• 1 cup sliced banana (we used 2)
• 750 tub of greek yogurt

Chocolate & Cherry

• 1 cup of frozen cherry
• 1 scoop of chocolate Shakeology (regular or vegan)
• 750 tub of greek yogurt.

Throw all the ingredients in a food processor and after it's blended, pour into loaf pan.  Then stick about 6 popsicle sticks evenly across the pan.

You'll need about 4 hours to freeze, but these are great in that you pop the frozen block out, and slice to make the individual popsicles.

If you know another mom that would enjoy this, share with them too.  There are so many different flavours you could play around with, just by adding different fruits or ingredients.

Pineapple

Blueberries

Raspberries

Chocolate/banana (add in a bit of PB)

Spinich 

~Jenn

Week #2 - Country Heat

Well guys, we have officially completed week #2 of Country Heat.

To be honest, when I first heard the announcement about Country Heat, I wasn't overly excited about it.  SHOCKER!!  

To my surprise, I didn't think I would enjoy this program as much as I have.  If you've been following my journey, you know that I love high intensity cardio like Insanity Max 30, running or doing weights from BodyBeast.  So this has been a really nice change to switch up to dance for my cardio sessions.

I love that there is no hard choreography to remember.  I think that's what has scared me away in the past.  I love that you do just one move for eight counts, a second move for eight counts, and then you put them together, and you're on to the next set of fun moves.  Really really simple, and now that I'm getting more used to the moves, it's fun to sort of jazz it up a bit more now.  This workout program is easy and FUN!  I really do jump out of bed to do this one in the morning.

Okay so for nutrition, I'm sure you hear me on this one -- the summer is SO hard to stay on track don't you think.  We've had lots of get togethers, parties, weddings, and day trips and it's been so hard to stick to the nutrition plan 100%.

I have had ice cream and many many drinks which I know are taking away from my results so far with following this.  I have lost 3 pounds total so far in 2 weeks so I'm happy with that because it's something.   Just to maintain right now is my goal, and I'm going to be patient with myself and just realize that it is the summer, and when the kids go back to school and we get into more of a routine, I can tighten it back up again.

Here was my meal plan for this past week, which I tried my best to follow, but there were some extra treats and drinks in there.


Week #2 Meal Plan


My favourite new recipe so far, hands down, has been this one Turkey & Sweet Potato Hash  We had it for dinner and the kids ate it up.  Even had leftovers to save for lunch the next day so the recipe goes a long way.  

Speaking of getting back on track, some have already inquired about our challenge for September -- September Slim.

September is going to be a very exciting time to join in a challenge with me because you get the chance to earn money in a pot that is funded by Beachbody.  Right now the pot is at 1.25 million and growing, it could potentially reach 3 million, and you can have a portion of it.  How much? We don't know until the totals are in for everyone that had qualified. 

It's called the Health Bet.  If you are motivated by money, THIS is a great opportunity for you!  Get healthy and win some money.

If you have been thinking about joining a challenge, September is the time, because you could potentially earn your money back and more, just by qualifying.

How do you qualify?  Here are the requirements for Septembers Challenge group:

• First, talk to me about being your coach and we'll set you up with a fitness and nutrition program that best suits your activity level, goals and lifestyle.  You can message me HERE
• Download the My Challenge Tracker App 
• Use the app to check into your challenge group and show us you've done a minimum of 3 workouts and had 5 Shakeologies each qualifying week.   

Week 1:  September 5-September 11

Week 2:  September 12-September 18

Week 3:  September 19-September 25

Week 4:  September 26-October 2

• If you qualify, with the above posts in each of the qualifying periods, you will win an equal share of the cash pot.  

If you would like to be added, please fill out the application form below:

Fill out my online form.

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You can do ANYTHING, not everything

Wellness is more than just food and exercise. 
It's also about having a really balanced and fulfilled life that makes you happy.
 
"You can do ANYTHING, but not everything"

This is a lesson I need to keep reminding myself, A LOT.

I am the type of person that doesn't like to say no to people when they need me or miss out on opportunities that cross my path and are offered to me.
I want to do it all! I don't like missing out on anything and I'm constantly striving to improve and better myself. 

The following story is one that’s been circulating for awhile. I believe it holds a very important message regarding appropriately setting priorities in our lives.

"A professor of philosophy stood before his class with some items in front of him. When the class began, wordlessly he picked up a large empty mayonnaise jar and proceeded to fill it with rocks about two inches in diameter. He then asked the students if the jar was full.

They agreed that it was full.

So the professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly and watched as the pebbles rolled into the open areas between the rocks. The professor then asked the students again if the jar was full.

They chuckled and agreed that it was indeed full this time.

The professor picked up a box of sand and poured it into the jar. The sand filled the remaining open areas of the jar. “Now,” said the professor, “I want you to recognize that this jar signifies your life. The rocks are the truly important things, such as family, health and relationships. If all else was lost and only the rocks remained, your life would still be meaningful. The pebbles are the other things that matter in your life, such as work or school. The sand signifies the remaining “small stuff” and material possessions.

If you put sand into the jar first, there is no room for the rocks or the pebbles. The same can be applied to your lives. If you spend all your time and energy on the small stuff, you will never have room for the things that are truly important.

Pay attention to the things in life that are critical to your happiness and well-being. Take time to get medical check-ups, play with your children, go for a run, write your grandmother a letter. There will always be time to go to work, clean the house, or fix the disposal. Take care of the rocks first – things that really matter. Set your priorities. The rest is just pebbles and sand."

What do you think your main rocks would be? 

Mine would be :

▶️ my husband 
▶️ my three kids
▶️ my closet friends
▶️ my health
▶️ my business

These are the things that bring me JOY, each and every day and I need to lead my life and my decisions with these close in mind.  

What would yours be and do you put them front and center in your life each day?

Healthy Blueberry & Honey Loaf

J

Just whipped this up with my oldest. I love baking or cooking with the kids. They learn about healthy ingredients and hopefully enjoy making healthy things throughout their lives.  

Healthy Blueberry & Honey Loaf

Ingredients:

• 2 cups whole wheat flour
• 1 cup all purpose flour
• 1/2 cup brown sugar
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1 cup low-fat greek yogurt
• 3/4 cup milk
• 1 teaspoon vanilla extract
• 2 large eggs, at room temperature
• 1/8 cup honey
• 1/2 cup olive OR melted coconut oil
• 1 cup blueberries

Instructions

1. Preheat oven to 400 degrees (F).
2. Spray 2 loaf trays with cooking spray; set aside.
3. In a large bowl whisk together flours, sugar, baking powder, baking soda, salt, and cinnamon; set aside.
4. In a medium bowl whisk together the yogurt, milk, vanilla, eggs, honey, and oil.
5. Gently fold the yogurt mixture into the flour mixture, and using a spatula, fold until combined, being sure to mix just until all the flour disappears. Fold in blueberries.
6. Divide the batter evenly between the two loaf pans, place pan in the oven, and bake for 18 minutes, reducing the heat to 375 degrees after 9 minutes of baking.
7. Allow the loafs to cool for 5 minutes in the pan before carefully transferring to a cooling rack to cool completely.

Week #1 Review -- What I Really Think of Country Heat ...

Country Heat is a high-energy, low-impact dance workout that’s so simple and so fun, you’ll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music.

All you have to do is follow along and before you know it, you’re scorching calories, burning fat, and melting away the pounds as you reshape your entire body—all in just 30 days. 

What makes Country Heat effective?

Because it’s so much fun, you’ll want to actually stick with it! Country Heat makes it fun and easy to get fit.

• 5 high-energy dance workouts and 1 Dance Conditioning workout give you all the calorie-burning benefits of a great cardio workout while using every muscle in your body to fire up your metabolism.
  
• No complicated moves, no weights or equipment—just follow along for 30 minutes.
  
• Dancing to country music is such a blast, it barely feels like a workout! 
• Autumn’s foolproof portion-control container system and Eating Plan let you lose weight by eating what you want in just the right amounts.

Country Heat is designed so people of all ages, sizes, and all fitness levels can jump right in and begin.  You don't need to know how to dance; you just need to follow along and move your body to get results.  It's a great follow-up program for 21 Day Fix users, who want to continue to lose weight with a low impact cardio program.  If you are someone that has tried complicated diet plans, this program is great for you too.  

I'm going to be honest, I was a little nervous to start this 30 day program. I had just come off of bikini prep, where I was lifting weights daily.  This program is very different in that it's mainly cardio. I was also nervous that it was a dance workout, and I am not a dancer. I tried Cize and just couldn't get the hang of it, so I didn't stick with it (I think I just didn't give it enough time) I was nervous that these 30 minute workouts wouldn’t feel like a workout because I thought I would be stumbling through the steps, but I was happily surprised that she really breaks down the steps for you and I am sweating and getting a good workout in.

My honest opinion after a week – I freaking love it. 
After a week, I'm feeling more confident in moving and dancing because there are no complicated steps or long routines. You do one move, a second move, and then you put the two moves together and move on to a different set.  

For people like me that get overwhelmed with a bunch of steps to remember, you'll love this because it is really kept simple and easy to follow.  

Lots of fun moves in these workouts, anyone at any fitness level or age can do this. And it IS a workout, because the more you get familiar with the steps, the more flare you can add to it to burn more calories. But be patient in the first week and trust the process. You WILL get it, and then it's gonna look awesome and you're gonna feel super confident!

Here is the Week #1 Workout Schedule

Monday – Country Swing Tuesday - Country Swing
Wednesday - Giddy Up
Thursday - Giddy Up
Friday - Country Swing
Saturday - Giddy Up
Sunday - REST DAY 

Okay so lets talk about nutrition, because everyone knows it goes hand in hand.

 This nutrition plan is simple, effective and you're going to feel fantastic when putting these healthy foods that are listed in the plan, into your body.

Let me take some weight off your shoulders and tell you, it WILL work. If you're looking for something for weight loss, skip the crash diets and quick weight-loss fads. This nutrition plan teaches you how to portion your foods and how to eat the way our body was intended to eat. You WILL lose weight, you WILL have more energy, and you're going to be feeling the best you ever have when you're putting nutritious food into your body each day.

You have 6 different coloured containers and you get to fill each of them up a certain number of times a day according to your goals and caloric need.  In the nutrition plan, there is a list of food that you choose from and it's as easy as filling them up with your choices each day, and checking off each container serving for the day for a very well rounded diet.  There are many new recipes in your nutrition plan too! Sometimes I just get stuck in a rut of eating the same meals and snacks so I was excited to try some new things this week.

Here was my week #1 Meal Plan

Nutrition is 85% of it you cannot exercise out a bad diet. You have to have a really great diet. I use Shakeology right after a workout or when I'm running around on the weekends with the kids as something convenient and quick, its a great tool.

Food is what gives you your energy and fuel. And if you are giving your body the best cellular nutrition, you are absolutely going to feel your absolute best.

Someone once told me to think of my body as a car, and you leave it sitting in the driveway for months and months without taking it for a drive. It's just really not going to run that well. Also, if you put low grade fuel in your beautiful fancy racecar, the race car will only do so much. If you put high grade fuel in your racecar, it's going to do a whole lot better. Look at your nutrition as fuel for your beautiful race car. 
Unfortunately, this day and age it's hard not to look at food as so many other things, celebratory, rewards, a pick me up. We never stop and think about food as what its true purpose is, to fuel your body and keep it running at optimum levels. Shakeology enhances that with its quality and quantity of the ingredients. You are getting cellulatory satisfied, and when that happens, you'll start to start craving those healthier things.  That is why I choose to add this into my daily routine each and every day.  For that extra dose of nutrition for complete and optimum health.  When you can see how much better you can feel when drinking it, you'll see why nutrition is so important and look at food a whole lot differently, I certainly have and it's helped me lose all my pregnancy baby weight and more, and also gives me that optimal energy I need to keep up with my kids!

If you would like me to help you on your journey you can start here, by filling out this application.  I will contact you within 24 hours and we can get you set up on a fitness and nutrition program that best suits your lifestyle and goals.  

Fill out my online form.

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Turkey & Sweet Potato Hash

What you'll need:

• 2tsp coconut oil
• 1 medium onion, chopped
• 1 medium yellow pepper
• 4 portobello mushroom caps, sliced 
• 2 medium sweet potatoes
• 3 medium zucchini's, sliced
• 1 lb ground lean turkey 
• 2 cloves garlic, finely chopped
• 2 tbsp Epicure Thai seasoning

How to make:

1. Heat oil in medium skillet over medium-high heat
2. Add vegetables and cook,stirring frequently
3. In a separate pan, brown up ground turkey
4. When veggies are soft and cooked through, and turkey has browned, add the turkey to the veggie skillet and add sweet potatoes.  Cooke for an additional 5-6 minutes until sweet potato is soft.
5. Add garlic and seasoning.  Season with salt and pepper as well if desired.  

This is also great to save for breakfast the next day if you've got extra's.  

Our kids liked this with some BBQ sauce added ;)  They ate it up!

Let me know if you've tried this and what you thought :)

P.S --   I also paired this with a red wine, it's Friday and I had an extra yellow container left that I swapped out :)  You can still have wine on this Country Heat meal plan, just takes a bit of planning. 

Have a great weekend guys!

~Jenn

Banana Oatmeal Cookies

Banana Oatmeal Cookies

This recipe was included in the Country Heat meal plan.  You CAN have healthy treats while following this program.  

The kids and I whipped these ones up on the weekend together.  Really simple ingredients used for this one.  They were handy when we went to the beach this weekend too.  

What you'll need:

• nonstick cooking spray
• 1 cup old-fashioned rolled oats
• 2 tsp ground cinnamon
• 1/4 tsp sea salt
• 2 ripe bananas, mashed
• 1/4 cup golden raisins
• 1/4 chopped raw walnuts

To make:

1. Preheat oven to 350*
2. Lightly coat baking sheet with spray.  Set aside
3. Combine oats, cinnamon, and salt in a medium bowl; mix well
4. Add bananas, raisins, and walnuts; mix well
5. Drop by heaping Tbsp onto prepared baking sheet to form cookies; flatten cookies with spatula.
6. Bake for 14-15 minutes or until firm.

Double Chocolate Cookies

Double Chocolate Cookies

This healthy cookie recipe was included in the Country Heat meal plan, so this weekend I whipped some up with the kids.  They love helping me in the kitchen, especially when there are chocolate chips around.  

These were really good!  Kinda tasted like a brownie.  

You'll Need:

• nonstick cooking spray
• 1/4 cup extra -virgin coconut oil, melted
• 1/2 cup unsweetened applesauce
• 1/3 cup pure maple syrup (or honey)
• 1/4 cup canned lite coconut milk (you could also use almond milk)
• 1/3 cup coconut flour (Walmart does carry this)
• 1/4 cup whole wheat flour
• 1/2 cup all natural cocoa powder
• 1/4 cup semisweet chocolate chips (you could also use slivered almonds, chopped pecans, dried cherries or raisins)

To Make:

1. Preheat oven to 350*
2. Lightly coat baking sheet with spray.  Set aside
3. Combine coconut oil, applesauce, maple syrup, and coconut milk in a medium bowl, mix well. Set aside
4. Combine coconut flour, whole wheat flour, and cocoa powder in a small bowl; mix well
5. Add flour mixture to applesauce mixture; mix until blended
6. Drop by teaming Tbsp onto prepared baking sheet
7. Bake for 12 minutes or until firm

One cookie would equal one yellow container count for the day.

ENJOY!

Chocolate Almond Smoothie Bowl

 

 

 

Chocolate Almond Smoothie Bowl

Super quick breakfast that looks and tastes delicious!  BONUS -- quick and easy to make!

 

 

Ingredients:

• ¾ cup unsweetened almond milk
• 1 scoop Chocolate Shakeology
• 1tbsp slivered almonds
• 1 cup ice
• 1½ tsp. unsweetened shredded coconut
• 1½ tsp. chia seeds
• 1 Tbsp. chopped dark chocolate

Instructions:

1. Place almond milk, Shakeology, almonds, and ice in blender; cover.
2. Blend until smooth.
3. Place smoothie in a medium bowl.
4. Top with coconut, chia seeds, and chocolate; serve immediately.

Getting Off the Sugar High -- 3 Day Refresh

 

I'm going to be completely honest with you like I have been this whole process.

 

I have been on a food free-for-all !

 

I have been eating cookies, ice cream, cheesecake, chocolate covered Jube jubes, nibs and have been enjoying drinks. I have worked so hard the past 3 months and it's like as soon as I took a taste of sugar again, I have gone overboard with it.

 

And yes I feel I should treat myself to my favs after being so disciplined for several months, but it leaves me feeling really blah and like there's a big pit in my stomach. I don't feel good, and I know the longer I let this go, the harder it is to get back at it.

 

So, I enjoyed my number 10, must have fav foods, but it's time to reel it in and get back to feeling fit and healthy. I have gained 10 pounds in a week 😳 that's just a number. I know this ultimately, this is my new lifestyle so I know I'll get back to feeling more me and back into routine.

 

After I get off track I like to do a 3 Day Refresh. When I start to struggle with eating correctly, like coming off a vacation or long weekend, sometimes I need to hit the "refresh" button. This is exactly what this 3 day program does. It strips away that sugar and just structures your eating again.

 

This was a prime example to myself again that I do not do well with food unless I have a plan. When I don't meal plan, it's too much freedom with food choices and then I just eat everything. I do well on a plan and I like to physically check off meals and workouts. Makes me feel like I'm accomplishing something and I can see I'm moving forward.

 

So, the plan for the next 3 days is this:

• BREAKFAST: A superfood-packed Shakeology shake, plus one fruit option
• MORNING TEA: 1 cup of unsweetened herbal or green tea
• LATE MORNING: Fiber Sweep, a digestive health drink
• LUNCH: Vanilla Fresh shake, plus 1 option from the Fruit List, 1 option from the Vegetable List, and 1 option from the Healthy Fats list
• AFTERNOON SNACK: 1 option from Vegetable List, and 1 option from the Healthy Fats list
• AFTERNOON TEA: 1 cup of unsweetened herbal tea (caffeine-free)
• DINNER: Vanilla Fresh shake, 1 option from the Dinner Recipes, and 1 cup of organic vegetable broth (optional)
• EVENING TEA: 1 cup of unsweetened herbal tea (caffeine-free)

 
I will be sharing my progress and meals with you over the next 3 days. Cannot wait to get this bloated feeling out of my belly and just back on track again with feeling great.

 

 

The FIBER SWEEP

Afternoon snack -- Veggie and Healthy Fat choice.



Lunch -- Vanilla Fresh Shake, Veggie choice, fruit choice and healthy fat choice

 

 

UnStuffed Peppers

Our whole family loves stuffed peppers, even the kids (I think it’s because it reminds them of tacos a little bit)  

So when I saw this recipe, I knew I needed to try it for dinner this past weekend.  I’m so happy to be cooking flavourful meals again!

 

Here’s what you need:

• 1 red bell pepper, diced
• ½ onion, diced (I used sweet onion)
• 2 cloves garlic, minced
• ½ cup cherry tomatoes, quartered
• 1 pound lean ground turkey
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp paprika
• 1 tsp oregano
• ½ cup brown rice (I used the quick cooking rice)
• 2 tsp olive oil
• ½ cup shredding cheddar cheese
• Optional – tsp fresh lime juice and chopped cilantro

 

To Make:

1. Add 1tsp olive oil into large skillet on medium high heat
2. Brown up the ground turkey and season with salt and pepper
3. Mean while, cook the brown rice
4. When turkey is done cooking, season with ½ tsp cumin, ½ tsp chili powder, ½ tsp paprika, ½ tsp oregano.  Stir until combined
5. Empty skilled of turkey onto a plate and add remaining 1 tsp of olive oil to the pan
6. Cook up veggies in skillet (pepper, onion, garlic and season with salt and pepper.  Add cherry tomatoes in with veggies after they have been cooking for a few minutes
7. Let the veggies cook until they have softened. 
8. Add remaining spices (cumin, chili powder, paprika, oregano)
9. Add the turkey back into the veggies along with rice and stir to combine
10. Sprinkle fresh lime juice on top
11. Add the cheese – you can either serve with a sprinkle of cheese on top or you can cover the skillet with cheese and melt under the broiler or in the microwave.

 

Our kids enjoyed this dinner wrapped up in whole wheat wraps, while my husband and I just enjoyed it on it's own. 

 

Delicious! And full of goodness!

If you are following any of the container nutrition plans, this one counts as a yellow, green, red and blue.