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Cize It Up- End of Exercise- New Shaun T workout for anyone

Cize- shaun t-end of exercise

Excited to announce Shaun T’s Newest workout program Cize, it’s the END OF EXCERCISE! If you like dance or just need a break from other workouts, then this is for you!

This program can be for anyone and requires no equipment and now with the On Demand option, you can do it anywhere from any mobile device. That means NO EXCUSES not to get it done.

Shaun T breaks it down for you step by step and you will still burn calories

cize shaun t burning calories

Cize-by-Shaun-T

Watch the preview from Shaun T

I have a Group starting August 3rd. Stay accountable in one of my online accountability group, meet new people, and have fun doing it! Get started today with a challenge pack and save 70 dollars or just buy the program HERE

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21 Day Fix transformation | lose up to 15 pounds in 3 weeks

Watch the my 21 day fix transformation how this busy mom of 5 lost weight. Commit to taking the Fix Me challenge with me Lose up to 15 pounds in 3 weeks (21 Days) using portion control and 30 minute workouts. This program incorporates simple eating plan, simple workouts, and portion control to give you AMAZING results. If you are in the US or Canada you have to try my next Challenge and have my FREE coaching, accountability, and motivation. Best part is I have already done the program (and am on round 2 now) so I know how to help you best! You can lose up to 15 pounds in 21 days. They say it takes 21 days to make or break a habit. This program will teach you life long lessons on what your proper portions are and what foods to eat. This is not some magic weight loss program, the 21 day fix by Autumn Calabrese teaches you how to incorporate clean, healthy eating and 30 minute workouts. Did you know you can have chocolate and wine on this program?? That’s right!! Remember its all about moderation. I was able to have treats in this program by planning for it. There is not counting calories, carbs, or points. You using a calorie range that I will help you determine and eat a certain amount of food a day. I wasn’t hungry at all on this plan. There is a meal planning guide with recipes and an approved food guide that comes with your program. This eliminates all the guesswork out of how to lose weight. If you are ready to COMMIT to losing weight and KEEPING it off then click HERE to join my next “FIX ME” Challenge.

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PIYO

Chalene Johnson PiYo Workout Review

PIYO

I am so EXCITED to share I can barely contain it. Seriously.. If you could have heard me when I found out my FAVORITE celebrity trainer was releasing a new program. Well…I am like a school girl =) Well if you love CHALENE JOHNSON too, make sure you’re sitting down for this. Are you ready? Chalene (creator of my soul mate workout, Turbo fire…you know, the one that helped me on my weight loss journey) is releasing a new workout program, PIYO!!

Now, Piyo has been taught in Gyms for years by Chalene’s team but now it has been created for HOME and it’s ALL NEW. Seriously another program I can love to do while at home in my sports bra, shorts, and bare feet.

Do you want a lean and a defined body without worrying about bulking up or straining your joints? Then this is the program for you!

Chalene Johnson took the very best Pilates and yoga-inspired moves she has and cranked up the speed to give you cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscles —all while burning crazy amounts of calories!

Chalene’s TurboFire is the program that helped when I first started on my journey to getting fit and losing weight. (Watch my transformation video here). She’s such a motivating trainer and I always find myself going back to her programs. My seven year old daughter and I always find ourselves going back her stretch 40 which is yoga.

So naturally I’m SO excited for a whole new program from her! I will definitely be forming a test group so if you’d like to get a spot in it, enter your by clicking here.

Watch the new PIYO workout preview video:

How does Piyo work?

No more problem areas! You’ll get sleek, long arms, sexy, flat abs, a tight, lifted butt!
This is your chance to define exactly how you want to look—and how you want to feel. You’re in control.You’ll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle for hardcore results!

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Chalene Johnson and Beachbody’s New home workout Program Piyo

PIYOChalene Johnson and Beachbody’s New home workout Program Piyo. I am so EXCITED to announce Beachbody’s new home workout PIYO. Chalene Johnson is the creator of Turbo Jam, Turbo Fire, Chalene Extreme, and the public has been asking for a PIYO program for a while and now they are delivering…Leave it to Beachbody and Chalene Johnson to RISE to the challenge and deliver.. PiYo has been taught in Gyms across the country and now it is coming as a home workout! This program is made to strengthen and make your body lean. I LOVE CHalene!. Click the link listed below to be on my list to get details are they are announced, enter to win a copy for FREE, and be first to get it! Visit this website to sign up.

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Empowering Women to TAKE their life back…We can help YOU TOO!

Over three years ago, my journey began to taking control of my nutrition & fitness. People always told me I was so skinny but honestly I was the heaviest I had ever been. I was more of that “fat skinny” girl. I have NEVER worked out. My nutritional habits consisted of living off of Soda, sweets, and Carbs. I was a busy mom twice divorced with 5 kids trying to finish my BSN to start a career for my children.

 

I was SO lost in my early 20s and all the way up to my early 30s. I just KNEW that I needed something solid for myself and most importantly my kids. SO, I did what you’re supposed to do…RIGHT? I went to college. Full time school with kids is TOUGH. I never took time for myself. I was just living in the day to day trying to make it through. That journey REALLY aged me. I looked in the mirror and I was lost in trying to figure out who I was going to be. I was READY to make a change when I came across my Coach.

 

I did what most people do… I doubted myself and my ability to make a change. I baulked at the cost of my NOW FAVORITE THING to have daily, Shakeology. I sat back and put into perspective how much fueling my body with CRAP was costing and I decided to go ALL IN. I started to work out daily and noticed the changes in my body with shakeology.

 

The CRAZY part was EVERYONE was noticing too!! They kept asking what I was doing differently. My skin was better, my hair was healthier, my nails.. WELL I never had never had those before. EXERCISING & eating healthy was great! I was so happy to workout in my house with my kids running around. I didn’t have to find daycare for them and sometimes they joined in with me. It was a natural progression to becoming a Coach because I LOVE helping others, in fact that was WHY I became a Nurse.

 

Fast Forward 3 years later and our team has EMPOWERED Thousands to take their life back like I did. Obesity has the highest percentages ever in America. The leading causes of Death like Heart Attacks, Stroke, Diabetes, High Blood Pressure are almost ALL PREVENTABLE!!! EXERCISE is the BEST drug. Throw out the Statins, Blood Pressure meds, and Diabetic Meds out the WINDOW and start with exercise. I could spout out Medical Jargon and more statistics but the simple truth is it all starts with exercise. It gives that Natural High where endorphins are released. It makes us happier people. I want to be the happiest, best mom, partner, and friend I can be SO I EXERCISE.

 

Nutrition is a key piece as well. Our bodies are like cars.. You can’t expect to put a bunch of junk in your car and make it run. It wants clean gasoline and our bodies want WATER and FRESH Balanced Foods. Our team has a VISION on how to EMPOWER & HELP women take their life back so they can be the best moms, wives, friends, and family members that they can be.

IF YOU are someone who needs our help, don’t wait to change WHEN something STOPS you in your tracks and FORCES you!

IF YOU are someone who sees our VISION and wants to JOIN us, message me. You don’t have to be an expert at all of this. My story and learning through it has brought me to this point today.!

! I EMPOWER you to share this with others!

Love,

Katie

Chicken Satay with Peanut Dipping Sauce

Chicken Satay with Peanut Dipping Sauce

Coconut milk, honey, and a touch of spice make this Thai appetizer a delicious snack or light lunch.

chickensatay430

 

 

 

 

Total Time: 2 hrs. 21 min.
Prep Time: 15 min.
Cooking Time: 6 min.
Yield: 8 servings, 2 skewers and 2 Tbsp. dipping sauce

Ingredients for Chicken Satay:
3 shallots, finely chopped
6 cloves garlic, finely chopped
½ cup canned lite coconut milk
2 Tbsp. fresh lime juice
1 Tbsp. raw honey
3 fresh cilantro sprigs, chopped
¼ tsp. ground cumin
¼ tsp. ground turmeric
2 lbs. raw chicken breast, boneless, skinless, cut into 2-inch chunks

Ingredients for Peanut Dipping Sauce:
2-3 Tbsp. hot water
½ cup chunky peanut butter
3 Tbsp. fresh lime juice
1 Tbsp. raw honey
2 Tbsp. reduced-sodium soy sauce
½ tsp. chili sauce

Preparation for Chicken Satay:
1. Soak 16 wooden skewers in water.
2. Place shallots, garlic, coconut milk, lime juice, honey, cilantro, cumin, and turmeric in blender; cover. Blend until smooth.
3. Place chicken is a glass dish. Top with marinade; mix well to blend. Marinate, covered, in refrigerator for 2 hours.
4. Preheat grill or broiler on high.
5. Place 2 to 3 pieces of chicken on each skewer.
6. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes, or until chicken is no longer pink in the middle, and juices run clear.

Preparation for Peanut Dipping Sauce:
1. Place water, peanut butter, lime juice, honey, soy sauce, and chili sauce in a small bowl; whisk to blend.
2. Serve 2 skewers with 2 Tbsp. dipping sauce.

 

Nutritional Information (per serving):

Calories: 253

Fat: 12 g

Saturated Fat: 3 g

Cholesterol: 67 mg

Sodium: 581 mg

Carbohydrate: 11 g

Fiber: 2 g

Sugar: 6 g

Protein: 27 g

Grilled Chicken with Apples and Honey

Grilled Chicken with Apples and Honey

This grilled chicken dish topped with honey and sautéed apples is delicious whether you’re celebrating the High Holidays or just looking for a healthy chicken recipe.
chickenapples421

 

 

 

 

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
¼ cup white wine (or low-sodium chicken broth)
1 Tbsp. Dijon mustard
2 tsp. raw honey
1 dash sea salt
4 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
½ medium onion, thinly sliced

Preparation:
1. Preheat grill or broiler.
2. Combine wine, mustard, honey, and salt in a small bowl; whisk to blend. Set aside.
3. Brush chicken breasts evenly with 1 tsp. olive oil.
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set aside.
5. While chicken is cooking, heat remaining 3 tsp. oil in medium nonstick skillet over medium heat.
6. Add apples, onion, and wine mixture; cook, stirring frequently, for 8 to 10 minutes, or until apples are tender and liquid thickens slightly to sauce consistency.
7. Serve apples over chicken.

 

Nutritional Information (per serving):

Calories: 278

Fat: 8 g

Saturated Fat: 1 g

Cholesterol: 73 mg

Sodium: 294 mg

Carbohydrate: 26 g

Fiber: 2 g

Sugar: 20 g

Protein: 25 g

Chalene Johnson PiYo Workout Review

PIYO

I am so EXCITED to share I can barely contain it. Seriously.. If you could have heard me when I found out my FAVORITE celebrity trainer was releasing a new program. Well…I am like a school girl =) Well if you love CHALENE JOHNSON too, make sure you’re sitting down for this. Are you ready? Chalene (creator of my soul mate workout, Turbo fire…you know, the one that helped me on my weight loss journey) is releasing a new workout program, PIYO!!

Now, Piyo has been taught in Gyms for years by Chalene’s team but now it has been created for HOME and it’s ALL NEW. Seriously another program I can love to do while at home in my sports bra, shorts, and bare feet.

Do you want a lean and a defined body without worrying about bulking up or straining your joints? Then this is the program for you!

Chalene Johnson took the very best Pilates and yoga-inspired moves she has and cranked up the speed to give you cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscles —all while burning crazy amounts of calories!

Chalene’s TurboFire is the program that helped when I first started on my journey to getting fit and losing weight. (Watch my transformation video here). She’s such a motivating trainer and I always find myself going back to her programs. My seven year old daughter and I always find ourselves going back her stretch 40 which is yoga.

So naturally I’m SO excited for a whole new program from her! I will definitely be forming a test group so if you’d like to get a spot in it, enter your information below the video.
Watch the new PIYO workout preview video:

How does Piyo work?

No more problem areas! You’ll get sleek, long arms, sexy, flat abs, a tight, lifted butt!
This is your chance to define exactly how you want to look—and how you want to feel. You’re in control.You’ll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle for hardcore results!

Vegetable Minestrone with White Beans

Vegetable Minestrone with White Beans

 

With nine grams of protein and 10 grams of fiber per serving, this soup is rich, hearty, healthy… and vegan! Just the thing to help you make it through the last few remaining weeks of winter (if you can trust that Pennsylvanian rodent’s prognosticative powers).

  • 2 cups precooked white beans
  • 1 medium yellow onion, peeled and diced into medium pieces
  • 1 medium carrot, peeled and cut into 1/2-inch pieces
  • 4 medium stalks celery, cleaned and cut into 1/2-inch pieces
  • 6 to 12 cloves garlic, peeled and trimmed of root ends
  • 1 cup cubed squash
  • 4 cups spinach (or any preferred greens)
  • 2 medium potatoes, peeled and diced into 1-inch cubes
  • 8 cups (64 oz.) vegetable stock or broth*
  • 1/4 cup olive oil
  • 1/4 cup chopped fresh parsley
  • Salt, pepper, and Italian herbs (to taste)

Heat stock. In a separate large soup pot, heat olive oil. Add carrots, onions, celery, garlic, and potatoes. Sauté for 10 minutes, stirring frequently. Add greens and sauté for 5 minutes, then add white beans, parsley, and squash and season lightly. Add hot stock, bring to a boil, then reduce heat and simmer for 30 to 45 minutes until vegetables are fork-tender but still retain their shape. Adjust seasonings. Serves 6.

* For thinner consistency, add more water and simmer an additional 10 minutes.

Preparation Time: 30 minutes

Cooking Time: 45 minutes

Nutritional Information: (per serving)

Calories: 265

Protein: 9 g

Fiber: 10 g

Carbs: 37 g

Fat Total: 11 g

Saturated Fat: 2 g

Butternut Squash Soup with Red Pepper

Butternut Squash Soup with Red Pepper

 butternutsoup48

This butternut squash soup gets a touch of heat from red pepper and will warm you up on cold days.

 

 

Total Time: 1 hr.
Prep Time: 15 min.
Yield: 6 servings

Ingredients:
2 Tbsp. olive oil
3 medium onions, chopped
4 cloves garlic, finely chopped
1 medium butternut squash, peeled, seeded, cut into 1-inch pieces
5½ cups low-sodium, organic vegetable broth
1 tsp. crushed red pepper
3 fresh thyme sprigs, leaves removed and chopped, stem discarded, divided use
Sea salt and ground black pepper (to taste; optional)
6 tsp. nonfat plain yogurt

Preparation:
1. Heat oil in large sauce pan over medium-high heat. Add onions; cook, stirring frequently, for 8 to 10 minutes, or until translucent.
2. Add garlic; cook for 1 minute, or until tender.
3. Add squash, broth, and red pepper. Bring to boil. Reduce heat; gently boil, covered, for 25 to 30 minutes, or until squash is soft. Remove from heat. 4. Place soup in a blender or food processor, in 4 or more batches, if necessary; cover with lid and kitchen towel. Blend until smooth.

5. Return soup to sauce pan over medium heat. Add 1 tsp. thyme; cook, stirring constantly, until soup is hot.
6. Season with salt and pepper if desired.
7. Ladle soup into 6 serving bowls. Garnish each with 1 tsp. yogurt, and sprinkle all with remaining 2 tsp. thyme.

Nutritional Information: (per serving)

Calories: 135

Fat: 5g

Saturated Fat: 1g

Cholesterol: 0g

Sodium: 186mg

Carbs: 23g

Fiber: 4g

Sugars: 7g

Protein: 2g

 

Chicken and White Bean Soup

Chicken and White Bean Soup

 

  • 4 cups roasted chicken meat, skinless, shredded
  • 1 can cannellini (white kidney) beans, rinsed
  • 2 tsp. extra virgin olive oil
  • 2 leeks, cut into 1/4-inch rounds (white and light green parts only)
  • 1 Tbsp. fresh sage, chopped (or 1/4 tsp. dried)
  • 3 cups chicken broth, low-sodium
  • 2 cups water

chicken&vegestablesoup43Heat oil in a large saucepan over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase to high heat, cover, and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot. Makes 8 servings.

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Nutritional Information: (per serving)

Calories: 231

Protein: 26 g

Fiber: 3 g

Carbs: 15 g

Fat Total: 7 g

Saturated Fat: 2 g

 

 

Corn Chowder

Corn Chowder

  • 1 Tbsp. vegetable oil
  • 2 Tbsp. finely diced celery
  • 2 Tbsp. finely diced onion
  • 2 Tbsp. finely diced green pepper
  • 1 10-oz. package frozen whole kernel corn
  • 1 cup peeled raw potatoes, diced into 1/2-inch blocks
  • 2 Tbsp. chopped fresh parsley
  • 1 cup water
  • 1/4 cup salt
  • Black pepper, to taste
  • 1/4 tsp. paprika
  • 2 Tbsp. flour (whole wheat preferred)
  • 2 cups low-fat (1%) or nonfat milk

cornchowder331

Heat oil in medium saucepan. Add celery, onion, and green pepper and sauté for 2 minutes. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil. Reduce heat to medium and cover. Simmer for about 10 minutes or until potatoes are tender. Place 1/2 cup milk into a jar with a tight-fitting lid. Add flour and shake vigorously. Gradually add the flour and water mixture to cooked vegetables and add remaining milk. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley. Serves 4.

Preparation Time: 5 minutes

Cooking Time: 25 minutes

Nutritional Information: (per serving)

Calories: 186

Sodium: 205 mg

Cholesterol: 5 mg

Carbs: n/a

Fat Total: 5 g

Saturated Fat: 1 g

My 21 day fix reviews | Results from the 21 day fix Challenge

21 Day Fix Review and results. I can coach you.
Apply HERE

It’s not another diet. 21 Day Fix makes eating and fitness so simple, anyone can get great results.

With 21 Day Fix there’s no counting, no guessing, and no wondering. Just easy-to-follow portion control and one 30-minute workout per day. That’s all. Commit to it, and you can lose up to 15 pounds in just 21 days.|With 21 Day Fix there’s no counting, no guessing, and no wondering. Commit to it, and you can lose up to 15 pounds in just 21 days.

If you’re ready to get serious, 21 Day Fix can help you lose the weight.

Stop wasting time on diets that don’t work. There’s a better way to lose weight. It’s called 21 Day Fix. And it makes weight loss so simple, you can finally escape the diet trap and see results fast.|It’s called 21 Day Fix. And it makes weight loss so simple, you can finally escape the diet trap and see results fast.

21 Day Fix Eating Plan
This simple Eating Plan takes you step-by-step through the process and makes portion control so easy, you won’t even have to think about it. Enjoy delicious, healthy food without counting calories, and watch the pounds fall off.