Final Part of the “Real Life” Expert Roundup Series!

This is our final part of the “Experts Reveal: Three Great Breakfasts, Lunches, and Dinners for Weight Loss” series!


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Last week we spotlighted Certified Personal Trainer & Weight Loss Coach, Bianca Meehan. This week Marisa Watson, Certified Personal Trainer, Crossfit coach and certified yoga instructor is sharing her tips and recipes with us. It has been a pleasure working with these fitness fanatics, and we hope that you have learned some good tips and recipes too!

We asked Marisa, “What are your ‘Go-To’ Meals for Breakfast, for Lunch and for Dinner?”

So here are another nine more tasty yet healthful meal ideas. We’re giving you three recipes for each meal of the day; 3 for Breakfast, 3 for Lunch and 3 for Dinner. These meal ideas are Marisa’s “Go-To” meals that help her reach & maintain her health & fitness goals (and also can help you reach & maintain your weight loss goals!).

It’s hard to figure out what to eat…searching the internet = information overload!

So to help you out, we’re giving you some “Real Life” examples of the types of meals that work for our fitness experts. Everyone’s DNA is different, so remember that what works for someone else may not work for you. So you may have to tweak it to your liking and for your DNA…but, when it’s all said and done, if you’re looking to drop the LB’s, incorporating some of these meal ideas will really help you get there! Read on for the Breakfast, Lunch & Dinner Fat Burning Meals that our health & fitness fanatics include in their daily diet!

CPT, Crossfit Coach, Yoga Instructor, Marisa Watson:

 Marisa Watson, Before (right) & After (left)
Marisa Watson, Before (right) & After (left)

Marisa is a Certified Personal Trainer at Gold’s Gym, CrossFit coach at Crossfit Pandora’s Box and a certified yoga instructor.  Having lived in Colorado Springs her whole life she has participated in an eclectic assortment of activities ranging from horseback riding (barrel racing and polocrosse) to crosscountry and running trail marathons, to yoga, hiking 14ers, shooting, crossfit, olympic weight lifting, and most recently bodybuilding and NPC bikini competitions under Adam Bonilla of Team Elite Physique. Between August and October of 2014 she has participated in 3 NPC shows, never placing lower than 2nd.  These included two novice overalls and two second place finishes in open tall class.

Fitness has become an integral part of her life.  At one point nearly 6 years ago, she had begun having issues with an eating disorder which nearly killed her leading to two separate inpatient hospitalizations at two different treatment centers.  Since then, the focus has been more-so on fitness and performance and finding ways to balance overall health with a certain look and physique required in bikini.  Meal prep and planning has been essential on the road to recovery.

Follow her road to nationals on Twitter and Instagram: @RiskyRawr

Marisa’s Philosophy:

 Marisa Competing
Marisa Competing

“I keep my meals fairly simple and adhere strictly to my meal plan whenever possible.  I find for me I am able to stay on track with my recovery if I track my food and prep ahead of time.  In the off season and while I am trying to build muscle I do allow myself some wiggle room so long as snacks or going out to eat still fits in my meal plan- otherwise I have known myself to restrict eating that day to compensate for other calories.  It is a fine line between becoming obsessive about my meal plan and being able to still reach my goals and stay in recovery.  For that reason, my meals are very plain and simple.

I also have a lot of dietary restrictions because of issues I’ve had with the eating disorder affecting my GI system.  I’ve been paleo for a number of years and other than adding in some beans and dairy occasionally I stay within the parameters of that diet.  This means eating a variety of lean meats, vegetables, nuts, seeds, oils (avocado, coconut or olive), some starches (sweet potatoes mostly), and a little fruit.  No grains, no legumes,  no processed foods, and if I consume any dairy it is full fat versions.”

Marisa’s Top Three Go-To Breakfast Recipes:

Breakfast Recipe #1: Competition Prep Basic Breakfast

“My go to breakfast is very specific to my meal plan but sometimes when i’m in the off season i replace on egg with a piece of bacon.”

  • 2 egg whites and 2 whole eggs cooked with spinach
  • Gluten free hot cereal (Bob’s Red Mill has a lot of great options here!)
    • 1/4c Almond milk
    • 1 TBSP Honey
    • 1/2oz chopped almonds or 1 TBSP peanut butter
    • 1 T BSP apple butter (just for a little extra sweetness)

Breakfast Recipe #2: Sweet Potato and Bacon Hash

“When I was eating strictly paleo this was my favorite! IF you are watching your fats opt for turkey bacon instead.”

Ingredients:

  • 1-2 Slices bacon or turkey bacon
  • 1TBSP chopped onion
  • 1/4c chopped bell peppers
  • 4oz sweet potato cut into thin slices
  • 2 eggs and 2 egg whites

Instructions:

  1. Cook the bacon in a skillet and put off to the side to drain keeping the remaining fat in the pan
  2. Add onions, bell peppers, and sweet potatoes and cook until veggies are soft and sweet potatoes start to crisp a bit.
  3. Chop bacon and add back to the mixtures. Add in eggs (either scrambled or I  like them whole for a runny yolk) and cover till eggs are cooked to your liking.

Breakfast Recipe #3: Paleo Pumpkin Microwave Breakfast Cake

“This is a recipe I modified from PaleOMG.com to fit my macros and give me a complete breakfast.”

Ingredients:

 Paleo Pumpkin Microwave Breakfast Cake
Paleo Pumpkin Microwave Breakfast Cake

  • 1/2c Canned Pumpkin (NOT the pumpkin pie mix but plain pumpkin)
  • 1/8c Almond milk
  • 1 whole egg and 2 egg whites
  • 1 banana (chopped into dime-sized pieces)
  • 1-2 TBSP Bob’s Red Mill Gluten Free Flour (or almond or coconut flour)
  • 1tsp vanilla extract
  • 1tsp pumpkin pie seasoning
  • 1TBSP honey
  • 1/2oz chopped walnuts

Instructions:

  1. Combine all ingredients in a microwave-safe bowl and mix well.
  2. Put in microwave for 2.5-3 minutes, sprinkle with cinnamon and enjoy!

Marisa’s Lunch Tip:

“My lunch stays the same for the most part and I just alternate the veggies.  To make prep easier I often times cook my chicken in the crock pot.”

Marisa’s Top Three Go-To Lunch Recipes:

Lunch Recipe #1: Crockpot Chicken

 Crockpot Chicken
Crockpot Chicken

  1. All you do is take all your chicken breasts, put them in the crock pot with fresh rosemary, black pepper, garlic powder and a little salt and cover everything with water.
  2. Cook on low for 4-5 hours and you have chicken for a week! Always try and precook your chicken, sweet potatoes, and pre-chop your vegetables so all you have to do for prep is weigh and measure your portions.

Lunch Recipe #2: Ground Turkey Muffins

“Another way to make easy proteins is ground turkey muffins.”

  1. Mix your ground turkey with fresh herbs (Marisa’s Tip: Italian blend with black pepper and garlic is yum!)
  2. Add an optional egg white to hold everything together.
  3. Grease a muffin pan
  4. Roll the turkey into meat balls
  5. Cook for 20 min at 350 degrees.

Lunch Side, Recipe #3: Sweet Potatoes!

 Sweet Potato Mash
Sweet Potato Mash

“The majority of my carbs consist of sweet potatoes so often I will have to mix it up and often make savory versions of them.  I always boil them and mash them but love using fresh herbs (thyme, rosemary, garlic, basil,) to make them savory.  I also found that they are amazing with thai green curry powder! I get a blend from a local spice shop and just mix it in.  For a more sweet, dessert style sweet potato with my evening meal I’ll mash them with almond milk, vanilla, pumpkin pie spice, and cinnamon.”

Marisa’s Typical Lunch:

  • 3 oz lean meat (chicken, turkey, white fish, bison)
  • 1cup leafy green vegetables (kale, broccoli, asparagus, brussel sprouts, etc)
  • 1cup mashed sweet potatoes
  • 1tbsp coconut oil (while trying to gain some muscle mass) 

Marisa’s Dinner Tips & Tricks:

“Dinner is the one meal I don’t usually prep ahead of time unless I will be at work or working out later in the evening.  I keep my carbs lighter here opting for baked winter squash or parsnips instead of sweet potatoes (it also adds a little variety!).

My protein is usually bison steak or just a top sirloin especially on days when I’m lifting larger muscle groups or doing more volume like back and legs.  I love using different flavors of balsamic vinegar and we have a few local shops that have great varieties!  My favorite for bison is an espresso balsamic and often for chicken or turkey I will use a pomegranate flavor.  It’s like a guilt-free steak sauce!” 

Marisa’s Top Three Go-To Dinner Recipes:

Dinner Recipe #1: Slow Cooker Dry Rub Pot Roast

“I will also do a pot roast in the slow cooker as well using a dry rub.”

  1. Line the bottom of the slow cooker with veggies (onion, carrots and celery)
  2. Coat the roast in a dry rub
  3. Sear on all sides in a pan before putting it in the slow cooker.
  4. Cook on low for 4 hours (depending on the size of the roast). 
  5. Another way to season it is to cut a few holes in the roast before searing and filling them with a sliver of garlic and a sprig of fresh rosemary then sprinkling the whole thing with black pepper.

Dinner Side, Recipe #2: Sauteed Brussel Sprouts and Parsnips

“The main thing I switch up is my veggies.  This is my go to when I have parsnips at home.”

Ingredients:

 Roasted Brussel Sprouts
Roasted Brussel Sprouts

  • 1c Brussels sprouts, chopped in half
  • 1 and 1/2c parsnips, peeled and chopped into fries
  • 1TBSP onions
  • 1tsp olive oil
  • 1tsp Cajun seasoning

Instructions:

  1. Sautee onions in olive oil until soft
  2. Then add parsnips and brussel sprouts and toss to coat everything
  3. Sprinkle with Cajun seasoning and cook covered till the veggies begin to brown just slightly.

Dinner Side, Recipe #3: Sauteed Spinach with Craisins

Ingredients

  • 1 and 1/2 c spinach
  • 1 tbsp craisins
  • 1 and 1/2 tsp olive oil
  • 1tbsp onions
  • 1-2 cloves garlic
  • Black pepper to taste

Instructions:

  1. Sautee olive oil, garlic and onions in a pan until they’re soft.
  2. Add spinach and craisins and cook until spinach is slightly wilted.
  3. Add pepper to taste. 

Bonus Dinner Recipe Tip:

“I always like to keep baked winter squash prepped in my fridge!  All you do is cut the squash in half (spaghetti, kombucha, butternut, or acorn), scoop out the seeds with a spoon and place face down on a cooking sheet.  Bake for 45min-1hour at 350 degrees, scoop out the insides and enjoy!  The only difference is with butternut squash you will want to add a little bit of water to the bottom of the pan because the skin is so thin (you can also peel the skin of butternut squash and chop it up before baking for 25-30min).”

I hope you enjoy Marisa’s great recipes and tips as much as we have! It’s been a pleasure having our fitness fanatics guest post on BraveAngel.com! Next week starts our “Real Life” series, but this time around (instead of recipes) we are bringing you workout routines!! 

Marisa has one last farewell note for you too!

“There you have it! I keep things very simple and regimented because I have found that is what works best for me.  I live alone so I don’t often have an excuse to cook anything much more elaborate than this but sometimes it’s fun to mix it up!  Find your happy medium between obsessive weighing and measuring in meal prep and being able to go out to eat on occasion and truly enjoy yourself.  Trust the process and find what works for you!”

Check out our Motivational Workout Wear over at www.BraveAngelShop.com and receive 10% off your order by using coupon code: 10OFFBRAVEANGEL

Part III: “The Experts Reveal: Three Great Breakfasts, Lunches & Dinners for Weight Loss”

We’ve rounded up some of the best fitness and nutrition experts we know.

Last week we spotlighted Fitness & Lifestyle Coach, Cynthia Spenla. This week, Bianca Meehan, a Certified Personal Trainer & Weight Loss Coach is sharing her tips and recipes with us. For our final week, we will have Marisa Watson, a Certified Personal Trainer on! 

We asked them, “What are your ‘Go-To’ Meals for Breakfast, for Lunch and for Dinner?”

So here it is, Part III of the “Real Life” series and nine more tasty yet healthful meal ideas. We’re giving you three recipes for each meal of the day; 3 for Breakfast, 3 for Lunch and 3 for Dinner. These meal ideas are Bianca’s “Go-To” meals that help her reach & maintain her health & fitness goals (and also can help you reach & maintain your weight loss goals!). 

I know it’s hard to figure out what to eat and when to eat it. When you search the internet for a good diet plan, you fall prey to information overload. Also, you most likely have no idea what will work and what won’t work. After searching the web for a weight loss diet and workout program, you probably just give up!

So to help you out, we’re giving you some “Real Life” examples of the types of meals that work for our fitness experts. Everyone’s DNA is different, so remember that what works for someone else may not work for you. So you may have to tweak it to your liking and for your DNA…but, when it’s all said and done, if you’re looking to drop the LB’s, incorporating some of these meal ideas will really help you get there! Read on for the Breakfast, Lunch & Dinner Fat Burning Meals that our health & fitness fanatics include in their daily diet! 

 Bianca Meehan, CPT
Bianca Meehan, CPT

Certified Personal Trainer, Bianca Meehan: 

Bianca has worked in the nutrition and fitness world for 11 years.  Her career started when she joined the Air Force and chose a job in dietetics.  She has a degree in Nutrition and is a Certified Personal Trainer and Weight Loss Coach.  Recently after leaving the Air Force, she started her own online coaching business.  She specializes in body transformation and wellness.  Also, she works in corporate wellness as an independent contractor. In her free time she is usually spending time with her kiddo, training for bikini competitions or studying. She also loves playing trivia with her friends and spends countless hours in her kitchen cooking, baking and making up recipes!

Bianca’s Top Three Go-To Breakfast Recipes:

Bianca’s Tip:

“My go-to breakfast is REALLY easy!  I make an egg white scramble with spinach, mushrooms and broccoli.  I eat this with a bowl of oatmeal or gluten free bread (usually millet and chia).”

Breakfast Recipe #1: Egg White Scramble

  • Handful of spinach
  • ½-1c sliced portabella mushrooms
  • Handful of chopped broccoli
  • 5 egg whites

Instructions:

  1. Lightly spray a pan with grape seed oil and all all of the veggies.  Sautee for 2-3 minutes.
  2. Add egg whites stir.
  3. Cook until eggs are done.  I like mine browned.  Serve with salsa.

Bianca’s Tip:

“When I know I won’t have time to actually cook breakfast in the morning I like to make Overnight Protein Oats.”

Breakfast Recipe #2: Protein Overnight Oats

  • ½ cup old fashioned oats (not instant)
  • ½ -3/4 cup unsweetened vanilla almond milk or water
  • 1 – 2 Tablespoons vanilla protein powder
  • ½ Tablespoon chia seeds
  • ½ teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ½ cup berries, 2tbsp sliced almonds, or 1tbsp almond butter (for topping)

Instructions:

  1. Combine all ingredients in a small container, seal with a lid and place in the fridge overnight.
  2. Bring out of the fridge in the morning and stir. You’ll notice that the protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  3. Top with toppings of your choice and enjoy. I love berries and sliced almonds or almond butter.

 Bianca Meehan, CPT
Bianca Meehan, CPT

Bianca’s Tip:

“When I want a fun breakfast or am craving a donut (c’mon, I’m human) my go-to “sweet” breakfast food is a pronut.”

Breakfast Recipe #3: Blueberry Pronuts

  • 1/3 cup oats ground into flour
  • 3 egg whites, whipped
  • ¼ tsp cinnamon
  • 1/3 cup blueberries (optional)
  • ½ tsp baking powder
  • 2 tbsp almond flour
  • ½ tsp almond extract
  • ½ tso vanilla extract
  • ½ scoop protein (I use dymatize XT blueberry muffin)
  • Sprinkle of stevia

Instructions:

  1. Mix everything except the berries until well blended.
  2. Fold in berries and pour into a sprayed donut pan.  Should make 4. Bake for 10-12 minutes in a 350* oven.  Enjoy!

Bianca’s Lunch Tip:

“Lunch is almost always prepped ahead of time for me.  I’m always on the go and prepping ahead of time is SO helpful and keeps me on track. One of my absolute favorite “salads” to make is cauliflower tabouleh. I mix it up and throw in some chicken for my lunch.  If I have carbs at the meal, I’ll add quinoa.” 

Bianca’s Top Three Go-To Lunch Recipes:

Lunch Recipe #1: Cauliflower Tabouleh

  • 1 head of cauliflower, “riced” (run it through a food processor)
  • 1/2c raw almonds (chopped)
  • 1 large bunch of fresh mint
  • 1 large bunch of fresh parsley
  • 2 green onions
  • 3 tomatoes
  • 1 clove of garlic, minced
  • the juice and zest of one lemon
  • 1tbsp sumac
  • 1tbsp za’atar
  • 1tsp salt
  • 1/2tsp black pepper

Instructions:

  1. Chop mint, parsley, green onion and tomatoes very finely.  Add to riced cauliflower and toss to combine.
  2. In a separate bowl, add garlic, lemon juice, sumac, za’atar, salt and pepper and whisk.  Pour over salad and toss gently to combine.

“As a busy mom, I need prep to be FAST.  Like, REALLY fast.  So, this is how I prep my chicken for my lunches”….

Lunch Recipe #2: Easy Prepped Chicken:

  • One family pack of chicken breasts with the remaining fat/skin trimmed off.
  • One packet of McCormick Seasoning (any)

Instructions:

  1. Put chicken in a crockpot.
  2. Sprinkle seasoning on top.
  3. Pour in ¼- ½ cup water
  4. Cook on low for 4-6 hours
  5. Remove chicken, drain juices and shred.

Bianca’s Faves:

“Another easy “salad” that I like to pack is Black Bean and Quinoa Salad.  I love the protein and fiber that is packed in beans and quinoa.  I usually have this on top of spinach and add chicken and sometimes salsa.”

Lunch Recipe #3: Black Bean and Quinoa Salad

  • 4c cooked quinoa
  • 2c black beans
  • 2 ripe avocados, cut into small pieces
  • 1/4c balsamic vinegar OR 2tbsp lime juice
  • Salt and pepper to taste

Instructions:

  1. Mix all ingredients in a large bowl and serve. EASY!

Bianca’s Top Three Go-To Dinner Recipes:

“Dinner is one of my favorite meals.  I love sitting with my family, talking about our days… but most of all I LOVE COOKING!  These are a few of my favorite recipes.  All are family friendly and super fast to prepare.”

Dinner Recipe #1: Turkey Lettuce Wraps

  • 1lb ground turkey, browned.
  • 2tbsp dry Asian seasoning
  • 1/4c raisins (optional)
  • 1/4c minced onion
  • 1-2 chopped fresh chilies

Instructions:

  1. Cook all ingredients with turkey.
  2. Wash 1 large head of lettuce and pull leaves apart.
  3. Serve turkey mixture in lettuce with peanut sauce (recipe below).

Peanut Sauce:

  1. Combine: ½ c peanut butter, 1 tbsp fresh lemon or lime juice, 2 tbsp olive oil, 1 tbsp apple cider or white vinegar, 1 tsp red pepper flakes (optional)
  2. Adjust ingredients to achieve a pourable consistency, adding salt and red pepper flakes if desired.

Dinner Recipe #2: BBQ Rosemary Sweet Potatoes

  • 2 Medium sweet potatoes, washed and sliced (peel if desired)
  • 1 tbsp olive oil
  • 2 tbsp fresh, chopped rosemary
  • 1 tsp garlic powder
  • ½ tsp paprika Ground pepper to taste

Instructions:

  1. Slice clean potatoes about 1/8 to 1/4 inch thick at most. They cook better if they are cut thin.
  2. Place all ingredients in a large baggie and shake to coat potato slices in the oil and spices.
  3. Cook potatoes on the grill using a pan or aluminum foil. These take time to cook so if your meat cooks quickly, start these first. Once potatoes start to fall apart when stirred, they are done.
  4. Serve with your favorite grilled meat and veggies or salad.

Dinner Recipe #3: Whole Roasted Chicken with Veggies

  • 1 whole roasting chicken (about 6 lbs)
  • ¼ c olive oil (divided)
  • 1 c chopped carrots
  • 1 onion cut into large chunks
  • 5 garlic cloves, peeled & crushed
  • ½ c chopped fresh parsley
  • Freshly ground salt & pepper to taste

Instructions:

  1. Preheat oven to 350°
  2. Brush chicken with some of the olive oil, then coat with salt and pepper.
  3. Place chicken, breast up, into a roasting pan.
  4. Combine: Carrots, onions, garlic and parsley in a bowl. Add remaining olive oil and salt and pepper to taste.
  5. Stir to coat all surfaces. Transfer vegetables to roasting pan with the chicken. Wrap in foil and cook for 1 hour. Remove foil, stir veggies, baste chicken then cover and bake for another 20 minutes. Remove foil, baste chick and continue to roast uncovered until chicken is completely cooked (about 90 minutes). 

“This recipe is great for family events, cold winter days and if you want/need leftovers.”

If you would like to learn more about Bianca, you can follow her on Facebook and on Instagram. Don’t forget to keep an eye out for http://www.impactbodytransformation.com, coming this spring!

Any recommendations made by Natalie Krul, Brave Angel, guest bloggers, or on our website http://www.BraveAngel.com about weight training, nutrition, supplements or lifestyle should be discussed between you and your doctor because working out involves risks. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website or from our products or services.  Never rely on information on our website, from our products or services, in place of seeking professional medical advice.

Use this coupon code to get 10% off Brave Angel Shop:

10OFFBRAVEANGEL

Part II: “The Experts Reveal: Three Great Breakfasts, Lunches & Dinners for Weight Loss”


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We rounded up some of the best fitness and nutrition experts we know. Last week we spotlighted Pro Bikini Model, Lisa Marie Vazquez. This week, Cynthia Spenla, a fabulous Fitness & Lifestyle Coach is sharing her tips and recipes with us. Next week, we will have our friend Bianca Meehan, a Certified Personal Trainer & Nutritionist.

We asked them, “What are your ‘Go-To’ Meals for Breakfast, for Lunch and for Dinner?”

So here it is, Part II of the “Real Life” series, and we’re bringing you 9 more tasty yet healthful meal ideas. Each fitness expert is sharing three recipes for each meal of the day; 3 for Breakfast, 3 for Lunch and 3 for Dinner. These meal ideas are their “Go-To” meals that can help you with your weight loss efforts (and also help you maintain your weight once you’ve reached your goal!).

I know it’s hard to figure out what to eat and when to eat it. When you search the internet for a good diet plan, you fall prey to information overload. Also, you most likely have no idea what will work and what won’t work. After searching the web for a weight loss diet and workout program, you probably just give up!

To help you out, we’re giving you some “Real Life” examples of the types of meals that work for our fitness experts. Everyone’s DNA is different, so remember that what works for someone else may not work for you. So you may have to tweak it to your liking and for your DNA…but, when it’s all said and done, if you’re looking to drop the LB’s, incorporating some of these meal ideas will really help you get there! Read on for the Breakfast, Lunch & Dinner Fat Burning Meals that our health & fitness fanatics include in their daily diet! 

Fitness & Lifestyle Coach, Cynthia Spenla: 

 Cynthia Spenla, Fitness & Lifestyle Coach
Cynthia Spenla, Fitness & Lifestyle Coach

Cynthia Spenla has a passion for empowering women to be confident, beautiful, and fully alive through yoga and strength training. Spenla has education and experience in psychology, eating disorders, personal training, and teaching yoga. Cynthia provides an approach to fitness that extends beyond the physical and into the mental and emotional aspects of training for women. In addition to guiding women on a path of beauty through physical strength, Cynthia’s priority is to help women develop a healthy mindset, a healthy relationship with food, and a healthy self-love! Her take on nutrition is similar to the paleo diet, so all of you paleo enthusiasts out there will love her recipes!

Cynthia’s #1 Vital Tip:

“I choose what I eat based on what makes me feel good in my body. I avoid foods that tend to cause inflammation, digestive, and cognitive problems such as gluten, dairy, corn, & soy.
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 Cynthia Spenla
Cynthia Spenla

Cynthia’s Reality Check:

“Since these foods (gluten, dairy, corn & soy) make up the majority of the American diet, I have to get creative in the kitchen. I make staple meals using alternative ingredients. They are always yummy and delicious. I like to play around with my Vitamix and explore Pinterest for different ways to make my favorite meals.”

 

Cynthia’s Top Three Go-To Breakfast Recipes:

Breakfast Recipe #1: Green Smoothie

  • protein powder of choice: (Pure Paleo Protein Vanilla)
  •  1 cup kale or spinach
  • ½  cucumber,
  • 1-2 tbs coconut oil
  • ½ apple or ½ cup pineapple
  • ¼ avocado
  • coconut water or unsweetened almond milk

Breakfast Recipe #2: Buckwheat and Sausage

  • ¼ cup dry cream of buckwheat (1 cup cooked)
  • 1 Serving Nitrate Free chicken or turkey sausage
  • Season with salt and pepper and Kerrygold butter

 Quinoa Oatmeal
Quinoa Oatmeal

Breakfast Recipe #3: Quinoa Oatmeal

  • 1 cup cooked quinoa,
  • ½ cup unsweetened almond milk
  • fresh berries
  • raw nuts  (almonds, pecans, walnuts)
  • ½ serving meat of choice

 

Cynthia’s Top Three Go-To Lunch Recipes: 

Lunch Recipe #1: Quinoa Salad

  • Quinoa
  • 4 oz. Chicken/ salmon/ Ahi tuna
  • Chopped Kale
  • Blueberries
  • Walnuts or pepitas, 
  • Oil based dressing (mix Dijon mustard, olive oil, lemon juice, honey, salt and pepper)

Lunch Recipe #2: Bunless Burger

  • 4 oz Ground Turkey, Beef, or Buffalo
  • Homemade sweet potato fries (See Pinterest for Recipe)
  • Serving of Steamed Green Vegetables (broccoli, asparagus, Brussels sprouts)

 Chicken Collard Wrap
Chicken Collard Wrap

Lunch Recipe #3: Collard Wrap

  • Collard leaf
  • Chicken
  • Cucumber slices
  • ½ Avocado
  • Hummus

 

Cynthia’s Top Three Go-To Dinner Recipes: 

Dinner Recipe #1: Beet Avocado Citrus Salad

  • Steamed golden beets
  • Arugula
  • Grapefruit
  • Avocado
  • Mix and Serve with protein of choice

Dinner Recipe #2: Alternative Pasta

  • Spaghetti squash or Zucchini Noodles
  • Ground Turkey, Buffalo, Beef
  • organic tomato sauce
  • veggies of choice

Dinner Recipe #3: Cauliflower Mash

  • Steam a head of cauliflower
  • Mix in food processor with olive oil, garlic, salt, and pepper
  • Serve with any protein of choice
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Any recommendations made by Natalie Krul, Brave Angel, guest bloggers, or on our website http://www.BraveAngel.com about weight training, nutrition, supplements or lifestyle should be discussed between you and your doctor because working out involves risks. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website or from our products or services.  Never rely on information on our website, from our products or services, in place of seeking professional medical advice.

The Experts Reveal: Three Great Breakfasts, Lunches & Dinners for Weight Loss!

Well here you have it, three great meal ideas for each meal of the day (meals that are actually filling)! This is the first of many posts from our “Real Life” series. We’re bringing you reality, what actual fitness fanatics actually eat and do to stay fit, toned and healthy!

We rounded up some of the best fitness and nutrition experts we know, from Pro Bikini Model, Lisa Marie Vazquez to Certified Personal Trainer & Nutritionist, Bianca Meehan, to our fabulous Fitness & Lifestyle Coach, Cynthia Spenla.

We asked them, “What are your ‘Go-To’ Meals for Breakfast, for Lunch and for Dinner?”

We wanted to bring our readers some really great tried, tested and approved meal ideas. We asked each expert for three recipes for each meal of the day, 3 for Breakfast, 3 for Lunch and 3 for Dinner. These meal ideas are their “Go-To” meals that can help you with your weight loss efforts (and also help you maintain your weight once you’ve reached your goal!).

I know it’s hard to figure out what to eat and when to eat it. When you search the internet for a good diet plan…. You fall prey to information overload, and also, you most likely have no idea what will work and what won’t work. From the recommendations that Dr. Oz and the Biggest Loser throw at you, to the information about the types of workouts that will work, like Beachbody or Crossfit or Jillian Michael’s Shred workout programs…after searching the web for a weight loss diet and workout program, you probably just give up!

Below, are some “Real Life” examples of the types of meals that work for our fitness experts. Everyone’s DNA is different, so remember that what works for someone else may not work for you. So you may have to tweak it to your liking and for your DNA…but, when it’s all said and done, if you’re looking to drop the LB’s, incorporating some of these meal ideas will really help you get there! Read on for the Breakfast, Lunch & Dinner Fat Burning Meals that our health & fitness fanatics include in their daily diet!

Today’s Fitness Expert, Lisa Vazquez: 

33-year-old mother of two beautiful children, military spouse, Teacher (holding two master’s degrees), small business owner, and a fitness fanatic! Lisa is a CrossFit competitor, recently placing 16th and 4th in two local CrossFit competitions. She is also a National Physique Committee competitor, competing in the bikini division, and recently placing 6th and 3rd.

 Lisa Vazquez
Lisa Vazquez

Lisa’s #1 Vital Tip:

“Devote yourself to your goal; whatever it may be – as simple as getting outside for a walk 3-5 times a week or as complex as I WANT ABS (those suckers ARE NOT easy to get!!!) and MAKE IT HAPPEN!  Struggle on it, overcome it. Get after it!  Your biggest challenge resides in your own head and hands.  You are in control of your destiny.  I’m not telling you it will be easy, but I am telling you it will be WORTH IT!”

Lisa’s Reality Check:

“MEAL PREP IS KEY for me to stay focused on my fitness goals.  Every Sunday my family preps our meals for the whole week.  We cook mass quantities of chicken, ground turkey, bacon, egg whites, sweet potatoes, boiled eggs, and steamed veggies (don’t let me fool you here, we buy the steamable bags of veggies). We portion out, into little snack baggies, other foods such as servings of berries, nuts, and veggies (like cut up celery sticks, cucumbers, etc.).  We even portion out our protein and add the extra BCAA’s into it using little sandwich baggies as well.  We take our meals to work and I take them with me to family/friend functions so I won’t be tempted to snack on the food that is at the function… I once traveled from Colorado to Virginia with my 6-Pack Meal Prep cooler on a plane for a friend’s wedding and brought my food to rehearsal dinner!”

Note: For flavoring purposes, follow the “Rule of 3”… if a dressing or sauce has 3 or UNDER grams of fats, sugars, and carbohydrates use the heck out of it!  If it has more than 3 grams of fats, sugar, or carbs than use with caution. During the work week it is hard to get everything done in the mornings; getting herself ready, getting her two young children ready, taking care of her dogs, etc. That’s why most of her “Go-To” breakfast meals are things that are quick and easy to either make or grab.

Lisa’s Top Three Go-To Breakfast Recipes:

Breakfast Recipe #1: Eggs & Bacon w/an English Muffin and Fruit

  • 6 egg whites (cook a whole carton of egg whites during meal prep time)
  • 1 portion of fruit (1 small apple OR 1 “Cutie” orange OR 1 banana OR 1 cup of berries – usually
  • strawberries)
  • 1 Whole Wheat English Muffin (w/sugar free jelly during her “on season training” OR crunchy nut butter during her “off/bulking season training”)
  • 1 protein shake (she’s a fan of Cellucor protein products, namely; S’Mores, Cake Batter, and Peanut Butter Marshmallow) *also add BCAA’s into all shakes*
  • 2 pieces of bacon (turkey bacon during her “in season training” OR real bacon during her “off/bulking season training”)

Breakfast Recipe #2: Southwestern Chicken Omelet

  • 6 egg whites
  • 1/3 cup of Veggie Cheese
  • Shredded chicken (the amount is up to you)
  • 1 serving of Salsa (as long as it follows the “Rule of 3”)
  • 1 protein shake (she’s a fan of Cellucor protein products, namely; S’Mores, Cake Batter, and Peanut Butter Marshmallow) *also add BCAA’s into all shakes*
  • 1 portion of fruit (1 small apple OR 1 “Cutie” orange OR 1 banana OR 1 cup of berries – usually strawberries)

Pour the egg whites into a skillet pan on medium heat, add your chicken, veggie cheese, and salsa, close up the omelet, flip it over in the skillet, and ENJOY.

Breakfast Recipe #3: Breakfast Mash

  • 2 pieces of wheat bread (pull aparts into little dime-sized pieces)
  • 6-10 egg whites
  • 6 pieces of bacon (cooked and then cut up into small pieces – turkey bacon during her “in season
  • training” OR real bacon during her “off/bulking season training”)
  • 2/3rd cup of Veggie Cheese
  • 1 protein shake *also add BCAA’s into all shakes*

Scramble egg whites first, then pour into a baking dish along with the bread pieces, bacon pieces, and cheese.  Bake in the oven on 400 for 5-7 minutes just to melt the cheese into the mash.  Enjoy!

 Lisa Vazquez, NPC Bikini Model
Lisa Vazquez, NPC Bikini Model

Lisa’s Top Three Go-To Lunch Recipes:

Lisa’s Lunch & Dinner Advice:

“Lunch meals and dinner meals are pretty interchangeable to me because they mainly consist of protein, carbs, and greens.  I ALWAYS portion my meals based on my fitness goals.  During my “off season training”, when I am trying to gain healthy mass, my portions are bigger, 6oz of chicken for example.  During my “in season training” my portions are smaller, 4oz of chicken for example.  If I find that I am hungry at any time I up my vegetable and water intake to satisfy the hunger while still remaining lean with my foods.”

Lunch Recipe #1: Buffalo Ranch Chicken Salad w/ Kale Chips

For Buffalo Ranch Chicken Salad

  • 1lb chicken
  • Ranch powder (I use Hidden Valley’s Ranch dressing powder and I sprinkle to taste)
  • ½ cup of Buffalo Sauce (as long as it follows the “Rule of 3” you are set to use it following the serving suggestion)
  • Salad items (use the veggies you wish to create your salad… Lisa’s tip: choose spinach as a healthier alternative to lettuce and add egg whites, bacon bits, cucumbers, carrots, and broccoli to your salad)

Bake or boil chicken until it is thoroughly cooked.  Cut into small cubes.  Place chicken pieces into large bowl and pour/sprinkle buffalo sauce and ranch seasoning over the chicken.  Cover the bowl and shake contents around to get full flavor coverage on the chicken!  Dump chicken pieces over salad mix and ENJOY!

For Kale Chips

  • Fresh Kale (cut off its stalk and into leaf-sized pieces)
  • Coconut Oil
  • Salt

Set oven on to 400.  Place kale into large bowl with coconut oil, salt, and any other flavorings you wish to use (following the “Rule of 3”). After kale has been well mixed with flavorings, dump the kale onto a baking sheet, spread out, and place kale in the oven for 8-12 minutes depending on your oven’s cooking intensity.  You may want to flip the leaves about ½ way through cooking them.  Voila, kale chips!

Lisa’s Side Note:

“I always try to add flavor when I can, so I stumbled upon powdered popcorn seasonings such as Bacon Cheddar, Parmesan Garlic, and White Cheddar in the popcorn/chips isle of my local Wal-Mart Supercenter!!  So we often sprinkle the aforementioned flavorings onto our Kale chips as well!”

Lunch Recipe #2: Chicken Teriyaki w/ Brown Rice

  • 1lb chicken
  • 1Tbsp coconut oil (or sometimes I boil my chicken in low-sodium/reduced-fat chicken broth)
  • 2 cups broccoli
  • 1 cup snap peas
  • 1 cup chopped carrots
  • ½ cup celery
  • ¼ cup water chest nuts
  • 1 cup pineapple cubes
  • 2 cups brown rice
  • ½ cup reduced sodium soy sauce
  • 1 tbsp agave nectar
  • 1 tsp ginger
  • ¼ cup Stevia in the raw- added slowly until desired sweetness achieved
  • 1 tsp garlic powder

In a large skillet, cook chicken using 1 tbsp coconut oil. Once chicken is cooked add in broccoli, sugar peas, carrots, celery, chest nuts, pineapple cubes, soy sauce, agave nectar, ginger, stevia (to taste), and garlic powder. Lisa’s Tip: use steamable veggie bags for the veggies listed when you can! They are so easy.

Lunch Recipe #3: Simple Balsamic Chicken Salad

  • 1lb chicken
  • Reduced-fat, low-sodium chicken broth
  • 1 serving Balsamic Vinegar dressing (use a Balsamic dressing that follows the “Rule of 3”)
  • Salad items (use the veggies you wish to create your salad… spinach is best and also add egg whites, bacon bits, cucumbers, carrots, and broccoli to your salad)

Cut uncooked chicken into slices or chunks. In a large pan, boil chicken using as much chicken broth as you need.  Mix all salad items together in a large bowl.  Add chicken and dressing and enjoy!

Lisa’s Top Three Go-To Dinner Recipes:

Dinner Recipe #1: Cold Chicken Noodle Peanut Salad

  • 1 package whole-wheat linguine or gluten free pasta
  • 1/2 cup soy sauce – you can use reduced sodium
  • 3 tablespoons rice vinegar
  • 2 tablespoons sesame oil
  • 6 tablespoons crunchy peanut butter
  • 1 teaspoon Stevia
  • 2 cups cubed chicken breast
  • 2 1/2 cups frozen broccoli florets, thawed
  • 2 carrots, shredded
  • 1 yellow pepper sliced
  • 6 scallions diced
  • 1 cup fresh pea pods

Prepare noodles and cook until tender.  In large skillet add sesame oil and cook chicken. In a separate bowl, mix soy sauce, vinegar, peanut butter and stevia. Then add the mixture to the chicken and oil. Then add veggies. Once fully cooked, let cool and store in air tight containers – keep refrigerated and serve cold.

Dinner Recipe #2: Sesame Chicken

  • 2lbs chicken, rolled in almond flour and egg white
  • 6 egg whites
  • ½ cup almond flour
  • 1 cup agave nectar
  • ½ cup soy sauce (use reduced sodium)
  • ¼ cup olive oil
  • 2 cloves garlic peeled and minced
  • Sesame Seeds
  • 1 package whole wheat noodles

Trim chicken and chop into bite size portions, dip into whipped egg whites, than roll in almond flour to form breading. Place in hot pan with ¼ cup olive oil (add more as needed). Once chicken is cooked: add agave, soy sauce, ketchup, and garlic. Meanwhile boil noodles and once cooked add to chicken mixture. Top with sesame seeds and serve.

Dinner Recipe #3: Turkey Chili w/ Greek Yogurt Topping

For Chili

  • 1lb extra lean ground turkey
  • 1 Tbsp Olive Oil
  • 1 large tomato chopped
  • 1/3 cup onion chopped
  • 1/3 cup orange pepper chopped
  • 1 can black beans
  • 1 can kidney beans
  • 1 can garbanzo beans
  • 1 large zucchini squash chopped
  • 1 Tbsp garlic powder
  • 1Tbsp onion powder
  • ¼ Tbsp cumin

For Yogurt Topping

  • 1 cup Greek Yogurt
  • 2 Tbsp Parmesan cheese
  • ½ tsp garlic salt

Brown turkey in 1 tbsp olive oil, then add beans, veggies, and spices. Simmer on low as long as desired (you can also make this in the crock pot). If you like your chili with a kick, add crushed red pepper! When you’re ready to serve, mix Greek Yogurt, with Parmesan cheese and garlic salt and use for topping on chili!

So there you have it, our first 9 recipes of the February “Real Life” series. Next week, we will be bringing you nine more recipes from our Fitness & Lifestyle Coach, Cynthia Spenla! Be sure you are following our blog so you can receive all of our exciting fitness tips and healthy recipes!

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Any recommendations made on http://www.BraveAngel.com about weight training, nutrition, supplements or lifestyle should be discussed between you and your doctor because working out involves risks. The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Never disregard professional medical advice, or delay in seeking it, because of something you have read on this website or from our products or services.  Never rely on information on our website, from our products or services, in place of seeking professional medical advice.

Sultry Summer Salmon Recipe

Just cooked this puppy up tonight and it tasted SO good that I had to share it!

Here’s the recipe!

Ingredients:

  • Wild caught salmon
  • Spinach Salad
  • Fresh ripe tomatoes sliced up
  • Sliced Green Bell Pepper (Red Bell is tasty too!)
  • Salt & Pep (I use Pink Himalayan Sea Salt)
  • Wheat-free Soy Sauce (non-gmo)
  • Balsamic Vinegar
  • Yellow or stone ground mustard
  • Old Bay seasoning (optional but really makes the dish)
  • Extra Virgin Coconut Oil
  • Flax Seed Oil

Salt & Pepper your salmon & throw in a frying pan sprayed with a tablespoon of coconut oil. Frying pan on mod-high heat. Drizzle some soy sauce on top of your salmon.

Meanwhile, plate up some spinach and mixed greens, tomatoes & bell peppers on your plate. I drizzled just a wee bit of some flax seed oil, balsamic vinegar and squeeze of lemon juice on top the mixed greens. I always throw a pinch of salt & pepper on my tomatoes to make them shine.

After 3-5 minutes, flip your fish over & drizzle a little balsamic vinegar on this side up & slather on some regular or stone ground mustard too. Check your fish with a thermometer or if you’re a fancy chef, check for firmness when pressing on fish to see if your fish is done.

Plate the fish on top of your salad, and you’re good to go! Only took me about 15 minutes to cook & prep & serve this dish up!

Questions? I’ll help you out, just post them in the comments below. And let me know what you think and how your Sultry Summer Salmon turned out!

Brave Angel

Brownie Batter Bowl & Burpees

Chocolate, there are just some things we can’t live without!

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Have you ever made brownie batter, and then realized that you’d rather just eat the raw brownie batter instead of baking it, so….you eat 1/2 of the raw brownie batter and then realize you no longer have enough batter to make the brownies, so….you just put the other half of the batter in the fridge for tomorrow!?? Well, after you have eaten the brownie batter, you probably realize how you just undid all of your workouts and healthy eating for the past couple of weeks and then beat yourself up about it…

To quench your brownie batter craving (or chocolate craving, or craving for something sweet and decadent), I have put together the below guilt-free recipe that you can whip up in just 10 minutes. Use this recipe as a foundation to build upon and create your own sweet treats that satisfy your personal taste and cravings. Just make sure that if you add ingredients to this recipe, they are in line with your health & fitness goals!

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Brownie Batter Bowl: *Gluten-free, Dairy-free, Grain-free, Egg-free, Low-sugar
  • 2 tbsp organic Almond flour
  • 2 tbsp organic Coconut flour
  • 1 tbsp organic Ground Flax seed
  • 1 tbsp organic Chia seed
  • 2 tbsp organic Extra Virgin Coconut Oil
  • 2 tbsp organic Raw Cacao or organic Baking Cocoa
  • 2 tsp of organic vanilla extract
  • 1-2 dashes of Pink Himalayan Sea Salt
  • 4-5 mini spoons of organic Pure Stevia Extract Powder

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Start with 1 cup of water in a small 2-3 quart saucepan. Turn heat on low-medium. Add the almond flour, coconut flour, and ground flax seed and stir until mixed thoroughly. Then add in water (a tablespoon at a time) until a cream of wheat or cupcake batter consistency is achieved. Now add in the rest of the ingredients, adding water as needed to maintain a cupcake batter consistency.  Do a taste test before turning off stovetop heating element. Add salt or stevia to your liking, the more coconut oil you use, the creamy it will be. Pour brownie batter into your favorite bowl. This recipe makes two servings, so either share with a worthy soul or eat half and save the rest for tomorrow! Whatever you do, please don’t eat the brownie batter right before doing the workout below….it won’t end pretty…

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P.S. – you can make this batter and pour it into a cupcake pan and then bake at 350F degrees in an oven for about 10 minutes to make actual brownies. Or make pancakes or waffles with the mix. If you opt to bake the mix or cook up pancakes or waffles, I would add in 1-2 tsp baking soda (and 1-2 more tablespoons of coconut oil – for brownies only) to make the turn out better! OR…you can take the brownie batter (recipe as-is above) and throw it in the freezer and in about four hours you have some pretty amazing brownie batter ice cream…

100 Rep Burpee Challenge:

Warm-up:Do jumping jacks for 1-2 minutes.

Burpee Challenge: Perform 100 reps of BURPEES!! My tip is to do 10 reps at-a-time until you reach 100 reps.

The key to this workout is to take it one move at-a-time. Tackle each burpee with passion, and tackle in sets of 10 reps at-a-time, until you get to 100 reps. Then move onto the bonus round if you dare! Your arms, bum, abs & heart rate will be on fire when you are done!

Bonus round:Grab a jump rope and jump rope for 5 intervals of 45 seconds jumping rope and 15 seconds rest (5 minutes total).

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

BA100Burpees

Yours Truly,

Brave Angel

3 Reasons Why This Bacon & Buns Challenge is Back in Black This Spring

solo-campingHere in the U.S. we’ve had a rough winter, and all of us are ready for Spring….and along with Spring comes Bacon & Buns!
Why Bacon & Buns?

Well, first of all, warmer weather means CAMPING SEASON! And when I think of camping, I immediately picture (& smell) bacon cooking on the campfire just after dawn, as the sun has just risen and everyone is waking up and rolling out of their tents. After a long winter, I have cabin fever, and can’t wait to spend a weekend camping in the back country with my close friends.

Nothing beats a long weekend with your friends, completely removed from the hustle & bustle of the city, disconnecting from this technologically overloaded society we live in, and just fully decompressing from the monotonous routine of eat, sleep, work, play, & repeat! So yes, Spring & bacon are like peas and carrots. I must note, that I am talking about Turkey Bacon that is……god, Turkey Bacon tastes trader-joes-uncured-turkey-baconso good and doesn’t come along with all the fat that regular pig bacon does, so it is essentially guilt free! You can eat your turkey bacon & have your strong, fit & toned Brave Angel physique too!

Secondly, with Spring, also comes warm weather & your chance to roast those newly toned buns in the sun!

Thirdly, bacon is simple, so I’m going to give you a straight-to-the-point lower body 500 REP BUNS ON FIRE workout to go along with your bacon, check this out!

This workout involves just four moves, that’s it! You will challenge yourself to hit 100 reps for each move. And if you do the bonus combo move, you will have done 500 REPS!!! This workout took me 35 minutes, post your times in the comment section below! I want to know your results!

Brave Angel – 500 Rep Bacon & Buns On Fire Challenge

Warm-up: Do intervals of 10 seconds of plank hold and 10 reps of jumping jacks for two minutes.

Buns On Fire Challenge: Perform 100 reps of each exercise move. My tip is to do 10 reps at-a-time until you reach 100 reps. Then move onto the next exercise.

  1. Donkey Kicks: 100 reps/leg
  2. Prisoner Jump Squats: 100 reps
  3. Donkey Side Kicks: 100 reps/leg
  4. Sprinter Alternating Jump Lunge: 100 reps (1 lunge/leg = 1 rep)
  5. Bonus Combo Move: 100 reps
    1. 10 Reps Plank Jacks + 10 Reps Mountain Climbers (1 knee tuck/leg = 1 rep)

The key to this workout, is to take it one move at-a-time. Tackle each move, 10 reps at-a-time, until you get to 100 reps. Then move onto the next move. Your bum, abs & heart rate will be on fire when you are done!

Push yourself, but remember, always modify any workout routine to your preference, skill level, and for your individual health & fitness goals.

Pin below “Workout Roadie” to your Pinterest board so that you can take this workout on the road with you to the gym or at-home!

Also, take a look at the newest additions to our Brave Angel Motivational Workout Clothing Line!

BABunsWorkout

Yours Truly,

Brave Angel

 

3 Ways to Become the MacGyver of Spring Cleaning

macgyver-1It’s officially Spring here so it is time for Spring Cleaning! Have an open mind and let’s apply this yearly tradition not only to your home, but your body & mind as well! Become an expert and a MacGyver on Spring Cleaning!

Your Spring Cleaning Goals:

#1 = HOME: Clean out, declutter & focus on one room in your house that has been bothering you all winter!

#2 = MIND: Close your eyes, and think about one thing that you’ve been meaning to do, that has been on your mind all winter (or for the past year!). Write it down. Now write down the roadblocks associated with this goal or obstacle. Now get strategic and write down the steps to tackle each roadblock. This week start working toward overcoming your obstacle and achieving your goal ONE STEP-AT-A-TIME!

#3 = BODY: This week it’s all about simplifying everything! Simplify your diet. AND simplify your exercise routine (if you don’t have an exercise routine, than start with the one spelled out below!)

BODY: EAT CLEAN

  • spinach-frittata-goat-cheeseDrink eight, 8 ounce glasses of water per day
  • Whole foods, nothing processed.
  • No baked goods, breads, added sauces, condiments, sugar or artificial ingredients or artificial sugars.
  • Eat lots of green leafy vegetables like kale, broccoli & spinach.
  • Add some colorful veggies to the mix like bell peppers, tomatoes & carrots.
  • Eat clean & lean animal and plant proteins like organic, free-range & grass-fed turkey, bison, & eggs, as well as raw almonds, cashews, & sunflower seeds!
  • Get some healthy fats in your diet from ground flax seed meal, avocados, coconut oil, & the nuts & seeds listed above.
  • Lastly, include some unrefined, unprocessed, wheat-free organic whole grains like quinoa & buckwheat!
  • Keep it simple. Each meal should only have 3-4 ingredients (for example: a kale salad with tomatoes, bell peppers & 2 eggs scrambled is a yummy breakfast, lunch or dinner option you can cook up in one pan on your stove top).
  • Use lemons and fresh herbs & spices to flavor your meals and snacks.

BODY: SIMPLIFY YOUR WORKOUTS

This week focus on one muscle group per day and do at least 5 workouts. Choose one of the exercise routines below. Do the given number of reps/sets/time and then perform the cardio option for given duration. Go at your own pace and for your own skill level & have fun with it!
backflyrowROUTINE #1:
Muscle Group – Chest/Arms. Do 5-10 sets of 10 push ups.
Cardio – Run for 25 minutes at moderately fast pace.
*Do push ups against wall, or on your knees, or on your toes depending on your skill level
ROUTINE #2:
Muscle Group – Glutes/Hams. Do 5-10 sets of 10 prisoner jump squats.
Cardio – Run for 25 minutes at moderately fast pace.
*Just do squat portion (minus the jump), if you don’t feel comfortable doing jump squats
ROUTINE #3:
Muscle Group – Triceps. Do 5-10 sets of 10 tricep dips.
Cardio – Run for 35 minutes at moderate pace.
*Do dips from a chair, a bench or a dip bar
ROUTINE #4:
Muscle Group – Quads/Abs. Do 5-10 sets of 10 step ups/leg.
Cardio – Run for 20 minutes at max pace.
*Do step ups from floor or onto a chair or step bench
ROUTINE #5:
Muscle Group – Back/Abs. Do 5-10 sets of 10 Back Fly/Back Row combo (image on right).
Cardio – Run for 45 minutes at a steady-moderately challenging pace.
*Use dumbbells or if you are a beginner you can even just use two water bottles!

maxflowgreyHVNERTH

It’s good to change up your workout routine every 4-6 weeks to trick your muscles & body (& mind)! I wanted to share with you one of my favorite workout shirts that gets me pumped up (on the right).

What’s your favorite inspirational & motivational workout gear?

What Everyone is Saying About These 3 Bikini Body Breakfast Recipes

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Include these three recipes as part of your daily diet to help you slim down, tone up and fuel your workouts! These three breakfast recipes are wholesome and healthful and will help you get on track and stay on track with your health & fitness goals, whatever they may be, and are in line with our “Fit & Toned Bikini Body 28 Day Challenge“.
Remember, it isn’t always about losing weight or getting skinny ladies! When it all comes down to it, it’s about feeling good, on the inside & out. Start listening to your body, and after you eat a meal, become aware of how that meal affects your mood, energy level & digestive system. If your energy dips and you feel agitated or your stomach feels funky after a meal, make a note of what you ate and start becoming mindful of what “works and doesn’t work” for you.

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Everyone reacts differently to food and also different food combinations, so start listening to what your body is telling you. Remember, if your body is in a toxic state from ‘pollutants’ and/or processed foods, or if your bodily systems are functioning at a lowered state because you are eating things that your body has a negative response to, then your body will have a difficult time achieving your health & fitness goals. Eat clean, and train dirty is the best motto to go by!

#1. Cinnamon Toast Pancakes: (Gluten & Grain Free)

Whip up the pancake batter below and cook away! These pancakes are nutrient packed, gluten-free, dairy-free, wheat-free, sugar-free, grain-free and a perfect post or pre-workout snack! Measurements may vary according to your taste and preference, so have fun with it and tweak the recipe as you like!

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Pancake Batter: Prep time is 10 minutes and recipe yields 1 pancake = 1 serving.

    • 1/4 cup Almond Flour
    • 1 tbsp of Ground Flax Meal
    • 1/4 teaspoon Baking Soda
    • 1-2 shakes of sea salt
    • 1 Whole Organic, Free-range Large Egg
    • 1/2 teaspoon of Organic, Alcohol-free Vanilla or Maple extract
    • 4 scooper-fulls of 100% Pure Organic Stevia Extract powder

First, mix all dry ingredients in a bowl. Then whisk 1 egg, Vanilla or Maple extract, and melted coconut oil together and add to dry mixture in bowl. Slowly add unsweetened/unflavored coconut milk (unsweetened/unflavored almond milk or water are optional substitutes) until the pancake mixture becomes a thick pancake batter consistency (should be around 1/4 cup – 1/2 cup of coconut milk or liquid you used in place of coconut  milk). Mix well, spray your frying pan with cooking spray (preferably coconut oil spray or canola oil spray) and pour the pancake batter mixture into your frying pan. Cook until you see tiny bubbles starting to pop through on top of the pancake. Now flip the pancake and cook other side until the bottom of the pancake is browned (or cook to your preference). Plate and serve!

*Optional: Spread coconut oil on top after pancake is plated and shake cinnamon on top, add sliced 1/2 medium banana or 1/4 cup fresh cut strawberries or blueberries.

EnergyBar

#2.Almond Joy Breakfast (or Energy) Bars:

These raw, no-bake breakfast bars are gluten-free, dairy-free, wheat-free, sugar-free, and a great energy boost for any time of day! Make these on a Sunday and store them in your fridge to have as a quick snack when you’re in a rush and on the go! Measurements may vary according to your taste and preference, so have fun with it and tweak the recipe as you like!

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Breakfast Bar Mix: Prep time is 20 minutes and recipe yields 12-16 servings/breakfast bars.

  • 1/4 cup Dry Organic Oatmeal *optional (I use Gluten & Wheat-free whole oats)
  • 1-2 tbsp Chia seeds
  • 1 cup Raw Almonds
  • 1 cup Raw Cashews
  • 1/2 cup Raw Pumpkin seeds (slightly browned in dry frying pan)
  • 1/4 cup Raw Sunflower seeds
  • 2 tbsp Raw Cacao powder
  • 2 chopped & pitted Organic Dates
  • 1 tbsp of Organic, Alcohol-free Vanilla extract
  • 4 scooper-fulls of 100% Pure Organic Stevia Extract powder
  • 1 teaspoon – 1 tbsp Cinnamon
  • 1 teaspoon sea salt
  • Filtered water

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First, mix all dry ingredients in a bowl (don’t add dates yet). Pour half of dry mixture into your food processor or your high-speed/high-quality blender (I use a Blendtec Blender). Pulse your blender or food processor 8-12 times to moderately chop up the nuts. Then add remaining portion of your dry mixture, as well as, the vanilla extract, dates and 2 tablespoons of filtered water. Slowly pulse the mixture in your food processor or blender until it begins to stick and hold together, adding water as needed (similar to making pizza dough). Once your mixture begins to stick together, scoop out the mixture onto a plate or 8″x8″ baking pan lined with saran wrap. Pull sides of saran wrap up and over mixture so it is covered and use the saran wrap to start to mold your breakfast bar mixture into a square that is 1-2″ thick and about 6-8″ x 6-8″. Cut into squares and throw in the refrigerator to let cool for at least an hour before eating so that your breakfast bar squares hold together! Voila, your breakfast bars are ready to eat!

*Optional: Spread organic shredded coconut on top of breakfast bars before popping them in the refrigerator.

#3. Bacon & Eggs Frittata:

Egg and bacon frittata

This bacon & egg frittata feels and tastes like a cheat meal! It is so tasty and is jam packed with lean protein sources to help you repair and recover from your daily workouts!

Preheat your oven to 375 degrees and spray an 8-10″ oven-safe pie pan with cooking spray.

Frittata Mixture: Prep time is 15 minutes and recipe yields 2-4 servings.

  • 1/4 cup Unsweetened Organic Coconut Milk
  • 4 Organic, free-range large eggs
  • 2 cups Kale
  • 1/4 cup Scallions
  • 2 medium roma tomatoes, diced
  • 1/2 large bell pepper, diced
  • 6 strips organic turkey bacon
  • 1-2 shakes of sea salt
  • 1-2 teaspoons fresh ground pepper
  • 2 teaspoons oregano

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First, throw the bell pepper, kale & scallions in a frying pan (coated w/cooking spray) and brown up. Add in diced tomatoes to this mixture. Turn off heat. Cook up bacon in a frying pan. Remove bacon and chop up. Add bacon & vegetables to your round oven-safe pie pan. Whisk eggs and coconut milk together in a bowl. Pour in egg mixture evenly over your vegetable & bacon mixture in the round oven-safe pie pan. Make sure egg mixture evenly covers and spreads throughout the pie pan. Top with salt, oregano & pepper and place on middle rack of your oven that has been preheated to 375 degrees. Cook for approximately 45 minutes, or until top is browned. Remove from oven, let cool for 5-10 minutes. Then cut into 4-6 wedges (like a pizza). Plate and serve!

*Optional: If you need some extra calories or energy, serve a slice of this bacon & egg frittata with a tablespoon of almond butter iced on top of it!

That’s all you need to do today. Pretty simple, right?

Why Magnesium Will Change Your Life! Eleven Common Symptoms Related to a Magnesium Deficiency…

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I never thought that I’d need to take a Magnesium supplement, but it turned out that my deficiency in Magnesium was actually the cause of many negative health symptoms, aches & pains. Since I have started taking Magnesium, many of these ailments (if that’s what you want to call them…) have disappeared! I couldn’t keep this bit of knowledge a secret from you all because it could be so helpful to so many people out there who suffer from the following adverse side effects of a magnesium deficiency and have no idea that it is possibly from a deficiency in magnesium.
So if you experience any of the symptoms listed below, try taking a Magnesium supplement. Give it a shot! You can only gain something good from it!

Symptoms Alleviated by Adequate Levels of Magnesium:

  • PMS
  • Bad menstrual cramps
  • Constipation
  • Insomnia
  • Weak bones
  • Migraines/headaches
  • Hypertension
  • Menopausal symptoms
  • Depression, stress, anxiety, panic attacks (magnesium can help reduce these symptoms)
  • Muscle cramps
  • Joint pain

Magnesium is an essential mineral that your body requires to stay healthy. Some elemental bodily functions that magnesium plays a role in are body temperature regulation, detoxification, energy production, & formation of healthy bones and teeth. Zinc, calcium & magnesium go hand-in-hand, meaning that they each play a part in helping the other get adequately absorbed into the body. Magnesium aids in the absorption of calcium and zinc aids in immune system support. Additional health benefits of healthy levels of magnesium include muscle function improvement, prevention of osteoporosis, prevention of cardiovascular diseases, aids in treatment of diabetes, and can even minimize risk of premature labor.

How should I achieve adequate levels of magnesium?

Good sources of magnesium are found in nuts (especially almonds), whole grains, fish, & green leafy vegetables. Most of the time, the daily needs of magnesium are not met with food intake so a supplement is almost always necessary. I take Natural Calm by Natural Vitality, 2 teaspoons/day in 8 ounces of water, I Love This Stuff! – Natural Calm Natural Vitality