Workout Wednesday - On Vacation!

Tonight begins the official start of our VACATION!!  That means I'm also taking a vacation from this blog, emails, and most things electronic. :)  I'll be back soon to share with you the adventures of our vacation, how I managed to not gain back all the weight I've lost this year and what is was like to try to balance a healthy lifestyle with an indulgent vacation.

E.A.T. Sandwich

You've heard of the BLT but what about the E.A.T. sandwich?  I may not be the first one to create this but this WAS the first time I created it in my kitchen!  And holy cow is this DELICIOUS!  Talk about a super satisfying sandwich with protein, carbs and healthy fats! Those proteins and fats help you feel FULL and satisfied.  You're not going to get the same feeling from snacking on a rice cake people. :)

I was in the midst of planning my next day's meals for the 21 Day Fix and had an avocado that had to be used.  Then this combo popped into my head and I had to give it a try.  I like all these things and figured putting them together between two pieces of bread would create a winning meal.  It did!

Ingredients:

• 2 eggs
• 1/2 avocado
• 1 tomato, sliced
• 2 slices whole wheat bread
• 1 T. sesame seeds
• Cooking spray
• S&P

Instructions:

• Spray a pan with some cooking spray and heat over medium heat.
• Fry two eggs in the pan until the yolks are done to you preference.  (I like mine a little runny but feel free to cook yours through if that's how you like your fried eggs.)
• While eggs are cooking, toast your bread and slather on that avocado.
• I sprinkled some sesame seeds on my avocado but that's optional.
• Layer your tomato slices on top of the avocado spread.
• Add your eggs to this beauty of a sandwich, season with S&P and enjoy!
• PRO TIP: This sandwich can get messy but it's part of the FUN of eating and enjoying your food!

If you're following the 21 Day Fix, this is 1 orange, 1 red, 1 blue, 1 green and 2 yellows.

Workout Wednesday - Beachbody on Demand Part 2

Today I went back to Beachbody on Demand to try another new workout.  I loved giving this a try last week and wanted to see what I could do with it today.  I searched for a workout that was 30 minutes or less and found one by my 21 Day Fix trainer, Autumn. The workout was named "Kill Cupcake" which I found both amusing and intriguing so I clicked on it for more info and saw that "Cupcake" is a nickname for someone and it was a workout designed to kick his butt.  I figured, if anything, it could help me kill some pizza calories I consumed Monday night!  In the description it looked like a quick total body routine which suited my needs perfectly.  I pressed play and we were off!

The routine, from start to finish, including a warm up and cool down, was about 26 minutes. I love getting these workouts done quickly so I can move on to the rest of my day or night.  

One of my favorite things I've enjoyed about BOD so far is the variety.  I keep finding new workouts that sound interesting to me and it helps immensely to try new things so I don't get bored with a certain routine.

On the homepage you can see what the Challenge Du Jour is.  This changes everyday and allows you to sample all sorts of different types of workouts.  Today was a dance based workout but tomorrow it may be a body weight strength building routine or a fast paced cardio style workout.

You also get to see how many people are getting their sweat on at the same time as you. Helps to know there are literally hundreds of other people putting in the work at the same time as you!  

There is also a section where you can access your full purchased programs.  This is great for me when I am away from home.  I can just pull this up on the BOD app or a laptop and get in a workout without having to use the DVDs.

Does this sound like something you'd like to try?  Feel free to send me a message on Facebook HERE.

You can try out the Team Beachbody Premium Club trial membership FREE for 30 days. Just sign up and I can be YOUR coach to help answer any questions.  What do you get with your FREE trial?

• 24/7 access to stream Beachbody workouts anytime, anywhere.
• Downloadable and customizable nutrition plans.
• A discount off Beachbody programs, accessories and supplements.
• A Personal Coach (ME!) to provide you with the support tools, motivation and advice to help you reach your health and wellness goals.

3 Ingredient Broccoli Cheddar Frittata

I've posted about frittatas in the past (check out this taco frittata) and I've got another one for you...this time only THREE INGREDIENTS!  I love frittatas for many reasons but my top three are:

• They're quick and easy.
• They're a simple way to get protein and veggies in one serving.
• Frittata is just a fun word to say. :)

This one came about because I had two things sitting in my fridge that I wanted to use up...broccoli and liquid egg whites.  Now, don't scoff at the liquid egg whites.  I know some of you are thinking "gross" and honestly I used to have that same opinion about them.  But I gave them a try since it was easier and more cost effective than using my whole eggs and tossing the yolks.  The key to the liquid egg whites is seasoning them and mixing them with other flavors!  

And by no means am I hating on the whole egg.  You can make this recipe with whole eggs if you'd like.  I eat whole eggs on the regular and love them!  I just needed to use up these egg whites.

I decided to keep it simple for this one and combine a classic flavor combination...broccoli and cheddar.  Yum!

Ingredients:

• 1 large head of broccoli
• 1 16 oz. container of liquid eggs whites 
• PRO TIP: If egg whites freak you out, you can by the version that are colored yellow with spices to make it look like whole eggs.  This is what I used which is why my frittata has that nice yellow egg color.
• 1/2 cup-ish of freshly grated sharp cheddar cheese
• PRO TIP: Use more or less of the cheese depending on your personal tastes.  I tried to keep it reasonable but also allowed myself the indulgence since I was cooking with pure protein and vegetable.  Some healthy fat from the cheese is good for you!  Also, feel free to use the pre-shredded cheese.  I had block cheese on hand so I grated it up (it tastes so much better than the pre-shredded stuff!)
• "Free Ingredients": I don't count these in my formal ingredient list since they're always on hand and in most people's kitchens...extra virgin olive oil, salt and pepper.

Instructions:

• Preheat the oven to 350 degrees.
• Chop the broccoli into small pieces.
• Heat a 10" oven safe, non-stick skillet over medium high.
• Pour in about a tablespoon of EVOO.
• Drop your broccoli into the skillet and sautee until soft, about 5 minutes.
• In a separate bowl, mix the carton of egg whites with the cheese (reserve some cheese if you want to top the frittata with it).  Season with salt and pepper (feel free to add other spices if you'd like...cayenne, garlic powder, paprika, etc.)
• Turn your pan to medium and pour in the egg white and cheese mixture, covering all the broccoli.
• Don't mess with the pan.  Let it cook a few minutes on the stove top.  Add an extra sprinkle of cheese if you prefer.
• Transfer the skillet to the oven and cook until the eggs are set and "poufy", about 10 minutes.
• PRO TIP: The middle shouldn't jiggle and you can test by inserting a toothpick into the eggs.  If it comes out clean, it's done.

I like to eat this hot but you can also eat it room temp or from the fridge.  This is a great breakfast, lunch or dinner on it's own but you can also serve with some fresh fruit, a salad or an additional protein if you want a larger meal.

Workout Wednesday - Beachbody on Demand

After finishing the 21 Day Fix at the start of this month I haven't fully committed to another exercise program yet.  This is probably mostly due to the fact that we're going on vacation soon and I didn't want to start something and then stop for vacation right away. 

So, in an effort to still get my sweat on and try something new, I decided to give Beachbody on Demand a shot.  I've been signed up for BOD for months now but hadn't gotten around to trying it.  I logged on and searched for a 30 minutes or less workout because I like to get down to business, sweat and be DONE as quickly as possible, haha!

I was able to try out one of the workouts from Beachbody's newest program, 22 Minute Hard Corps.  It's military inspired and based on "boot camp" style workouts.  And it was only 22 minutes long?  I was IN!  I tried the Cardio 1 routine and let me tell you, you get a good sweat on in only 22 minutes!  And a full body workout.  I really enjoyed the fact that is was short and required no equipment.

It was so easy to log onto my computer and do the routine in our computer room.  And I just learned they have an app for my phone so that if I'm ever away from home, my DVDs or a computer, I can still log on and get a good workout in wherever I am.  I might give that a try while we're on vacation!

Another thing I enjoyed about BOD now that I've logged on and explored it a bit, is you get SUCH a variety of workouts to try.  If I'm thinking about a new program, BOD lets me "sample" a routine or two to see if it's something I think I'd like.  They also have daily challenges you can try as well.  And you can sample workouts from all of their trainers and see if you find one who's style of training appeals to YOU.

Interested in giving it a try yourself?  Find me on Facebook here and learn how you can try it FREE! 

Workout Wednesday - 21 Day Fix Results + Year So Far Update

They say a picture is worth a thousand words and I agree with that.  I surprised myself when I saw these pictures side by side.  I knew I was making progress by the way my clothes fit, how I felt, the decreasing number on the scale and in many other ways, but WOW.  Seeing it in a photo really shows me how much work I've put in and how it's shown up in REAL RESULTS for me!

This Workout Wednesday I wanted to take a moment to reflect, not just on my results from the past 21 days, but on where I started this year and where I am today.  I never set about this journey with a goal of "trying to be skinny" or trying to be an unrealistic version of myself.  I just wanted to feel more comfortable in the clothes I own now and improve my overall health.  I know carrying some extra weight is not good for my body and I wanted take care of myself.  You only get one body and one life.  Shouldn't I try to make the most of it?  I wanted to feel STRONGER and HEALTHIER and I have accomplished that goal!  It feels amazing to be here today, knowing that all the struggles, the sweat, the spinach...it was all worth it.  And you know what?  The sweat and spinach isn't so bad, haha!  

But this is not the end.  This is just a moment in time along my continuous journey for a life of balance, of simple food and of happiness.  That means there is room for rest days, vacations, cheese, wine, pasta and any other little pleasures you enjoy.  There is also room for exercise, vegetables, bike rides, walks, fruits, whole grains, burpees and sweat...all just another form of little pleasures.  

I changed my mindset from dreading workouts to being HAPPY I have a healthy body that is ABLE to workout.  Now I look forward to getting my sweat on and view exercise as another activity I GET to do, not something I HAVE to do.

In regards to the 21 Day Fix, I really enjoyed this program!  I loved the fact that it is based on 21 days.  It's much easier to set your mind to accomplishing a short term goal like 3 weeks rather than an 8 or 10 week program.  Suddenly the first week was over and I only had 14 more days left.  Then it was just 1 week left.  And when I was on my last day, I was surprised how fast it had gone and what a difference I had made in just 21 days.

From Day 1 to Day 21 I lost a total of 6 pounds and 4 inches!

And guess what I did on Day 22?  I ate whole wheat spaghetti with pesto for breakfast and pizza for my dinner, haha.  Keeping it real my friends, keeping it REAL!  But, I also did a 3 mile run/walk and one of my beloved T25 workouts.  Again, it's about balance.  I ate my fair share of pizza this year and I'm sure many more delicious slices are in my future.  But I also know how to BALANCE it with a healthy diet 80% of the time and almost daily exercise.

You know what else was a HUGE help for me on this journey??  My online Challenge Group.  With their constant accountability and motivation, they helped keep me moving forward in this challenge.  It is a wonderful, safe place to share my struggles, my victories, my goals, my hurdles.  One of my favorite things about it?  Everyone is on their own personal journey.  Some are just starting and some have been on this path for years. Everyone has their own struggles and goals and it's amazing to see how we all come together to help each other. 

Does this sound like something you would like to experience for yourself?  Find me on Facebook HERE and send me a message.  

I'd love to be YOUR COACH and help you start YOUR JOURNEY.  

Why wait?