Clean enchiladas

Enchilada sauce

1/4 cup olive oil
2 tbsp whole wheat flour
1/4 cup chili powder
8oz tomatoe sauce
1 1/2 cup water
1/2 tsp minced onion
1/2 tsp garlic powder
1/2 tsp cumin
Sea salt to taste

Put the oil flour and chili in a pan over med heat and whisk to thicken. Looks like this…

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Slowly whisk in the remaining ingredients and simmer for 5 min.

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Filling
1lbs extra lean ground turkey
Low sodium taco seasoning

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Brown ground turkey and follow instructions on the package.

Enchiladas

Wholegrain tortilla

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Shredded cheddar (I bought pre shredded this time just cause I was in a hurry normally I shred)

Take tortilla add filling and roll. Place in small glass baking dish. (I got 4)

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Pour the enchilada sauce over.

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Sprinkle with cheese.

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Bake at 350 for about 30 min. And serve with a scoop of plain Greek yogurt.

If your on the 21 day fix one of these would equal…
1 red
1 yellow
1 blue

Coconut Roasted Veggies

Ok this recipe is from the Refresh but I decided instead of just steaming the veggies I wanted them roasted. And I added some spices.

1/2 cup water

1/2 cup fresh chopped broccoli

1/2 cup sliced carrot

1/2 cup fresh cauliflower

1/2 tsp coconut oil

1/4 tsp sea salt

sprinkle with mrs.Dash fiesta lime seasoning (use any salt free that you would like.)

Add water to saucepan and bring to a boil. Add the veggies in cover and gook for 4/5 min or until tender. place veggies on a pan drizzle with coconut oil and seasonings. Broil on high until browned and enjoy.

 

This is one serving!

Busy parents… Finding time to workout.

I am a stay at home mom, but I have an at home business, run a household, and have 3 girls. So I am busy although I do not have a 9-5 job. Sometimes I feel as I do.

Why do I feel working out is important? Well when you do you have more energy, you feel better, and honestly you tend to look better.

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OK the first one should be reason enough to exercise ;)… But here are some more reasons.

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I want to start off by saying that if it is important to you, you will make the time. Everyone has the same 24 hrs in a day. Sometimes with exercise it is just forming the habit that is the hardest part. It takes 21 days to form a habit. So could you take just 3 short weeks to substantially change your life?

OK so let’s get down to the nitty gritty how do you make time for it?

~get up earlier (this takes time to get used to most mornings I get up before the kids to workout. Not a morning person? Neither am I but I feel awesome once I am done.)
~when do your kids go to bed? Tuck them in and do it then.
~ have a designated ME time. Say I just need this 30 min.
~get the kids involved with you sometimes my kids join me I love this!!

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Is it hard to get started? Sure changing anyone’s normal routine is difficult. I can’t even tell you how many times I quit. But the benefits of being in shape are endless. I promise!!

Want help getting there someone to hold you accountable? Message me kalarw@gmail.com.

Change your thoughts on dieting

I want to talk to you about how you should think about your diet. It is not about depravation. You need to change the way you think eating healthy is a lifestyle change. Stop thinking about what you cannot have it will drive you insane. (Believe me I know). When you deprive yourself before you know it you are hiding in your kitchen pantry shoving handfuls of cheestos down your throat and then the depression sets in…(this totally happened to me… Disaster cheese powder everywhere) live your life in moderation. Do I treat myself? Absolutely I just pick and choose…

This is from Chalene Johnson’s book Push… I really recommend thai book to help you work on your goals for your health and success. I got mine on amazon

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Piyo (honest opinion)

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What is Piyo? Well it is Chalene Johnson’s creation of a combination of Pilate’s and yoga. It has a faster flow.

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This is far from my usual workout. I like weights and hard core cardio. I love that moment at the end of a workout where your heart is pounding and you are dripping with sweat. Everyone should know this feeling you feel like a complete badass. I was not always like that. But I’ve changed over the years.

I ran Pittsburgh’s marathon may 4th 2014. Did not take anytime off did some easy work outs and the jumped into a round of the 21 day fix. I was going to Vegas and I wanted to look good. But my body hurt. In Vegas I started getting pain in my sciatica, and low back. Sleeping like shit and everything felt tight. There was no way I was coming home from Summit without Piyo.

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I usually did yoga once a week not because I love it but its in my schedule and flexibility is very important to prevent injury. But I knew I needed more. I like to feel my workouts though. Heard Piyo was faster pace and more intense then your tradition yoga or Pilate’s. So I dove in.

These workouts are not your traditional yoga/Pilate’s. You move more quickly and flow rapidly to each move. The movements also stay dynamic. So for instance you don’t just hold a warrior 2 you come out of it a bit to get back in. The workout focuses a lot on your core and your lower body. But with the tricep and traditional pushups it is a full body workout. My heart beat rases and I can feel a huge difference in my flexibility in the 3 weeks I’ve been at it.

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She also does a day of strength intervals where you go from using your body weight in strength moves to short bursts of cardio. My heart pumps and I am dripping with sweat so I get the workout I crave. What’s great no jumping. (Besides a couple of burpees, can’t do that? Follow the modifier). I feel all over better.

I think anyone can do this there are all levels of fitness throughout the workout. She also shows ways to get more advance.

Its all about the movement and improving yourself not starting out with perfection.

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Bonus… The challenge pack is on sale this month!! So you get piyo and Shakeology for an awesome price!!

Stripped

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I want the give everyone an inside look into my world so you can understand where I come from and how I got to the point I of where I am now…

Let’s go back… Born July 15th 1985. When I was 2 my parents divorced. I had a dad that only wanted to be one when it was convenient for him and wanted to “play house”. Needless to say I had daddy issues, super low self esteem. And very little self respect.

For a long time I did not feel I was good enough or deserved a nice caring guy. I was used and let down a lot. I spent most if my early teen years getting wasted and smoking weed. Sports? Forget about it I liked to party…

I met Ron (now hubby) in 10th grade English. Huge crush but he was too nice of a guy for me right??? We started dating the following year (Feb 22nd 2002 to be exact.) I never thought it would last I had never had anyone that me as good as he did before. 3 weeks after daring I was pregnant (16 yes old). Scared as hell!! Mom was shocked dad tried to force abortion. Straining our relationship further. My belief was I acted as an adult I was going to face the consequences as an adult.

We welcomed a baby girl that December. I was even more unhappy with my body gaining 60 lbs during pregnancy took a toll and I now have tons of stretch marks. My dad and I started to mend our relationship by the time we were close to being ” normal” he died of a massive heart attack (5/22/06)

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His death is a big part of why I got my health in order. You see there is a family history of heart disease and high blood pressure.

I got married to Ron 6/2/07.

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We welcomed our 2nd daughter 5/22/08. 2 yrs to the date of my dads death.

Welcome to weight watchers!! This plan works if you use it right I would starve myself and save all my pts for beer drinking. I started to really workout now. I finally got results and enjoyed fitness for the first time in my life. So I decided to become a certified personal trainer and help other people. I loved writing fitness plans for people. But with my husbands schedule and now having a 3rd baby 10/25/11. I gave it up…

I stumbled across a friend of that lost a ton if weight and was talking about being a Beachbody coach. I had done insanity and rev abs so I knew of Beachbody, but was clueless to what a coach was. So I asked.

So you mean I can do close to what I was doing as a trainer, but in the comfort of home while staying with my kids?! Umm yes please!! (Totally thought about it for 3-4 months lol) I signed up Jan 23 2013.

It is so much more than I have expected. Part of our daily activity is to read personal development. At first I was like why would you do that? Stupid!! I was wrong. Cause here’s the thing. You can’t give what you don’t have if my self esteem is low how can I help someone build theirs? If I lack confidence then talking to people about changing theirs isn’t going to happen. And my goal is to help people live a better and more fulfilling life.

I just got back from summit (Beachbody’s annual conference)
And the CEO Carl Diakeler explained personal development perfectly. He said, “personal development is the proactive choice to look your problems in the face.” You need to focus on where your life lacks.

The team I am in is so supportive, we all share knowledge and help each other out. Some if these coaches have become my closest friends.

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I finally now can tell you I accept me and everything that comes with it. Tiger stripes and all. Some if the scars of my past have made me a better person, and although I did not share everything here because then I would write a novel I won’t shy away if you ask.

I want to close with a quote…
“You can be amazing, when you embrace who you are.”

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Blueberry coconut steel oats

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Healthy does not mean tasteless!! This lacks a serious punch!

You need…
Steel cut oats
Water
1/2 cup blueberries
Cinnamon
Stevia
Coconut oil
3/4 cup strawberries (about 6 medium sliced)

In a pot make 1 serving of steel cup oats. (Mine called for 1/4 cup oats and 1 1/2 cups water) add in a sprinkle of cinnamon (amount is up to you) and 1/2 cup blueberries.

Bring to a boil stirring occasionally, reduce heat and simmer for 25 mins stirring occasionally.

Serving…
1/4 cup of oats (this recipe will give you 2 or 3 meals)
Sprinkle in 1 tsp stevia.
Stir in 1 tsp coconut oil.
Then too with strawberries.

This meal counts as a complex carb, fruit, and healthy fat. If you are a 21 day fixer it would be 1 yellow, 1 purple, and a tsp.

I wanted to get a completely balanced meal so I had mine with 1/3 cup egg whites. Or a lean protein (red fixers). To get this in you could also add 1/2 cup plain Greek yogurt!!