Recipe of the Week: Stuffed Pepper Boats

For the last two weeks we pre-made these amazing “Pepper Boats” on Sundays and then ate them all week for lunch. It’s been EXTREMELY helpful in staying on track in the midst of a busy or stressful day. We keep a tray in the fridge and pop 1 or 2 in the microwave at lunch. Last week we filled them with just rice, beef and cheese but this week we tried to clean it up a bit by taking out the rice, adding broccoli, and using ground turkey instead of beef. FAB-U-LOUS.

Without further ado, here’s the recipe. Cook them up and you’ll thank yourself every day til they are gone!

Stuffed Pepper Boats

Time: The whole recipe should take about 30 minutes max.

Ingredients:

  • Ground Turkey
  • Chopped Brocoli
  • Chopped Onion
  • Sliced Portabello mushrooms
  • Garlic powder
  • Black Pepper
  • Bell Peppers
  • Poblano Peppers
  • Crushed Red Pepper

Prep: 

  • Preheat oven to 350 degrees
  • Cook Turkey in pan w/ Taco Seasoning until fully cooked.
    • If you want to make your own taco seasoning, we added:
      • Garlic Powder
      • Chili Powder
      • Ground Cumin
      • Black Pepper
      • Onion Powder
  • Make Veggie Mix:
    • Chopped Brocoli
    • Chopped Onion
    • Sliced Portabello mushrooms
    • Garlic powder
    • Black Pepper

  • Add Veggie Mix and crushed red pepper to the ground turkey and cook for another 5 mins.
  • Halve the bell peppers and poblano peppers

Cook: 

  1. Stuff peppers with Ground Turkey/Veggie mix
  2. Top with parmesan & cheddar cheese
  3. Cook in oven until cheese is melted
  4. Top with chopped cilantro + hot sauce!

Stick them in the fridge and enjoy all week!

xo,

WFFL

 

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Chicken Zucchini Alfredo

There is no better way to get more veggies and less carbs into your meal than via a Zoodle dish! (AKA zucchini noodles).

The other night, in an effort to get back on track with our eating habits, my husband and I decided to test out a new zoodle dish. It was DELICIOUS! A group of 6 people were all very pleased (and amazingly satisfied without feeling that regretful pasta hangover!)

So without further ado….

Chicken Zucchini Alfredo

Tools

  • You have likely heard of the Vegetti but my favorite spiralizer is this Cuisinart spiralizer.
  • We also used an outdoor grill to grill the chicken
  • Cutting board, knife
  • Large stovetop pan for sauce
  • Medium stovetop pan for sauteeing mushrooms

Ingredients

-Zucchini (1 per person should be plenty, but do more if you like!)

-Grilled chicken

-Heavy cream (medium sized carton?)

-Shredded Parmesan Cheese

-Minced garlic (jarred)

-Baby Portabello mushrooms (sliced)

-Pepperoncinis

-Artichoke hearts (jarred)

-Fresh cilantro

-Oregano

Time 

Aside from grilling chicken, which we did ahead of time, this will take you NO LONGER than 15 minutes to make. So cook your chicken ahead of time!

Prep

  • Grill chicken, dice, set aside
  • Spiralize zucchini, set aside

Cook

Mushrooms:

  • Lightly sauté mushrooms in oil (in medium sized pan)

Sauce:

  • Pour heavy cream into separate large pan (no heat)
  • Toss chicken into heavy cream
  • Add tablespoon of minced garlic and oregano
  • Add mushrooms
  • Simmer cream/chicken/mushrooms/garlic for ~5 minutes
  • Add parmesan cheese to your liking
  • Stir/add cream til desired consistency

 

Plate

  • Toss a helping of zoodles on a plate, cover with alfredo sauce
  • Decorate with artichokes + pepperoncinis + cilantro on top
  • Add salt/pepper if needed

Taste

This dish tastes just like a delicious Italian bowl of comfort food without the heaviness, carbs and calories of all that pasta! Sure, a bunch of parmesan and heavy cream isn’t  the *healthiest* option but it’s surely better than putting it on pasta!

Bon Appétit!!!

-WFFL

 

Join Me For 8 Weeks of Fitness, FUN and Freedom!

I AM SOOO STOKED!!!! Have you ever wanted to cut the shit and get in shape but claim you don’t have the time to do so? Or don’t want to restrict yourself so much that you feel like it’s one or the other… fitness OR fun?? Well with this program, you can have your cake and eat it too!  It’s GUARANTEED to get you results in a short amount of time – just 4 workouts per week, ~30 minutes/day (3 rest days + 1 cheat day included!!) YOU CAN GET FIT AND STILL HAVE FUN AND BE FREE THIS SUMMER!

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✖no strict meal plans
✖treat day scheduled in every week
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Oh yeah, and me as your free coach for a year!!!!! Woop Woop!

Interested in joining me? Available packages are below!

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Not interested in LIIFT4 at the moment? No problem. Our online community is always open for new members who want to change their lives!

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Here are my results from one of these programs:
2 months. Down 15lbs!
30 min/day, 5 days/week
Modified Moves
Mindful Eating

Now is the time to change your life!

Stop making excuses
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If you’re ready to earn your own transformation photo then join me!

P.S. I’m due for a new transformation photo too… let’s do this together! Buddying up is scientifically proven to help you get better results!

Let’s make this our best summer yet.

Til next time,

WFFL

2016: Ready to Change? Or Will You Stay the Same??

Hi Everyone!!

As mentioned in my last post, I am REALLY EXCITED about 2016!!! This year is going to be a life-changer, I can just feel it in my bones. I finally have gotten to a place where I want to change more than I want to stay the same. I’m not JUST talking about health and fitness but personal development in other areas of my life too- finances, career, organization, taking chances, etc. I’m tired of being stagnant these last few years. I know I’m capable of big and amazing things in my life but am realizing I am going to have to work harder to make the greatness happen! That’s ok with me though, I’m willing to put in the time in order to shine 🙂

That being said, I want to make this the year that I also help YOU reach your seemingly impossible health & fitness goals! How am I going to do that? I am now offering MORE support for anyone who wants to take it.  Beginning January 18th I’ll be hosting monthly Challenge Groups with other amazing Beachbody Coaches. But WHAT is a Challenge Group you say??

A Challenge Group is a small, exclusive & PRIVATE Facebook group for people who commit to spending 30-60 days focusing on their health, fitness and making small, daily lifestyle changes. These groups are about creating a better YOU, day in and day out. These groups are for people who are READY AND WILLING to do the work it takes to make a change in their life. Excuses don’t burn calories. Excuses don’t stop you from huffing and puffing going up the stairs. Excuses don’t allow you to be the BEST YOU that you can be. Hard work, dedication and commitment to a proven process is what is going to get you there. The leaders of the these Challenge Groups (myself & some fellow coaches) will be checking in with everyone daily and offering support, recipes, motivation, tips and advice on how to successfully complete a full workout program and change your habits for good. We’ve been, there done that (and are currently doing it!) so are eager to help you complete your journey successfully as well!

Not only do Challenge Groups give you support during your health and fitness journey, they also help you make new friends along the way! Challenge Groups have an amazing comradery that develops between like-minded people. You are all in the group for the same reason- you want to be better today than you were yesterday. We all do! So having a committed group of people on your side to help you achieve your goals is like nothing else! I have gained so many new friends just from participating in these groups. What else is great about these new friends? They are inspiring, hopeful, hard-working and encouraging. I don’t know about you, but my husband and my son definitely don’t get excited over health and fitness like I do. So in order to keep myself accountable and motivated I HAVE to be part of one of these accountability groups online where I KNOW I’ll get the support I crave. I’ve had such great results from this system in the past couple years that I want to share it with you this year!!

So how do you join my Challenge Group? Great question! See the details below and please reach out if you have any questions at all! Beachbody offers A TON of AMAZING workout programs and I can help you pick the perfect one for your  needs and goals!

Challenge Group Requirements:

1.  I must be your assigned Team Beachbody Coach.  If you already have a coach or you ARE A COACH then please contact your coach for their next group.  If you do not have a coach make me your coach here!

2.  You must commit to both a Beachbody Fitness program AND replacing 1 meal a day with Shakeology for 6 weeks (Fitness program & Shakeology must be ordered through me!)

3.  You must actively participate in the daily group check ins.

4.  You must have a strong desire to change your bad habits and a willingness to try new things.

If you meet the requirements then its time to complete the application or message me on Facebook or Instagram!! I will be selecting a SMALL group of individuals to join me in this group this week!

Also I want to mention that I too was skeptical as to whether or not a home fitness program would work…..  I was following people on Facebook who swore by them and finally after months of deliberation I decided to give Beachbody and “Challenge Groups” a try. I’m so glad I did!!! Check out my transformation below from doing InsanityMax30. I easily lost 12 lbs in 2 months from the comfort of my home. No dragging my newborn to and from the gym, no time wasted driving somewhere to workout. I’d nurse my son, plop him in his bouncy chair and I’d do a 30 minute workout. IT WORKS!!!! THE PROOF IS IN THE PICTURE!

Left side is Day 1 (2 months postpartum), Right Side is Day 60 (4 months postpartum)

InsanityMax30Day1to60 day60back

Dropping weight & getting healthy + forming great habits & making new friendships is the BEST feeling in the world!  You only come out better on the other end and now I want to pay it forward to you!  Are you in???

New Year, New Me

Now that the holidays are over, the hangovers are gone and the New Year celebrations have come to an end, I decided to write my first blog post of 2016. I have to say I haven’t been this excited for a New Year in quite some time! Things have been kind of crazy since I moved to Colorado a little over 4 years ago. I immediately began a new relationship in a brand new town which quickly evolved into a marriage and a baby! My husband and I ended up moving to a new town in Colorado last year and then had our first son just 2 months before 2015! As you can imagine this past year has been a complete whirlwind for me. Now that our little dude is already 14 months old we finally feel like we can lay down some bigger, better goals! I have some big goals for myself, for my family and for our future. There are some exciting things on the horizon for us and we couldn’t be more excited to get this year started!

This year we have decided to focus on fitness/nutrition, personal development, career, finances and adventure! I want to focus on reading & writing more, fitness & nutrition and ramping up my Beachbody business (this means more support for you!) while my husband will be focusing on his new cloud accounting career. As always, our main focus for ourselves and our family is ALWAYS travel, adventure, experiencing new things and meeting new people! With us both working remotely we decided it’s high time we take advantage of that and maybe even fix up an old RV and take to the road 😉

Those are some big dreams we are working on behind the scenes but since this page is for health & fitness inspiration, I’m going to share my specific goals in that area with you!

In the fitness world and other industries they say your goals should always be S.M.A.R.T:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-bound

These parameters are great guidelines. You can’t meet a goal unless you know:

  • The specific goal i.e. lose 15 lbs, lose 5% body fat, run a marathon in 4 hours and 30min, etc
  • How you are going to measure your progress towards the goal
  • Plan of action to achieve the goal
  • Timeline and date for achieving the goal

The only thing I DON’T like about the S.M.A.R.T guidelines is the “realistic” part. Let’s face it, nothing great has ever happened that seemed “realistic” at the time. For BIG goals to happen you need to stretch your mind and your body. Having a 6-pack, making 6 figures, selling all your stuff and moving to another country doesn’t seem realistic when you first start out but in order to achieve a big goal, you have to be a little crazy. You are going to have to do some uncomfortable, hard, and seemingly unrealistic things. Specific, measurable & timed goals? Sure. Realistic & achievable? I promise you aren’t going to think so at the start.  I’m not sure about you but most amazing things I’ve done in my life didn’t seem too smart, realistic or achievable until I did them.

I guess what I”m trying to say is, don’t limit yourself. Dream big, then dream bigger and then dream bigger than that. Many of the best inventions, ideas and creations in the world didn’t come from realistic thoughts, they came from thinking outside of the box, going against the advice of others and definitely NOT listening to what others thought during the process. You have to be a little crazy to get somewhere cool 🙂 This is my year to get uncomfortable!

Anyway that being said, I do have some very specific goals in terms of my health, fitness & personal development. I plan to focus on these throughout the whole year to just help increase my overall health and well-being.

  • Drink at least 64 oz of water per day
  • Workout (20 min or more) at least 5 days per week
  • Eat 5 salads per week
  • Drink 1 Shakeology per day
  • Read 3 books per month (2 personal development, 1 any topic)
  • Spend at least 20 minutes per day outside

In terms of a few bigger goals, in my free time I plan to:

  • Inspire & encourage others to live a healthy lifestyle and provide them the tools to do so
  • Learn some new digital skills such as website design, better content writing, social media marketing, etc
  • Spend more time outdoors with my son and husband
  • Go on more adventures

Now I want you to tell me ONE UN-realistic goal you have for 2016 and how you are going to achieve it! 2016 is mine! Will it be yours too??

Holiday Survival Guide

I don’t know about you but I am totally one of those people who starts celebrating Christmas the day after Halloween. I learned the hard way that waiting until the day after Thanksgiving just doesn’t give me enough time to experience all the amazing joys of the holiday season! For instance:

*Seeing ALL the Christmas movies…a couple times. There’s even some new Christmas movies coming out this winter! YAY!

*Appreciating all the indoor and outdoor decorations, including those delicious evergreen and sugar cookie candles.

*Peppermint Mochas…need I say more? (Luckily there’s not a Starbucks within 35 miles of me so it will be easy to only have a couple this season!)

*Holiday parties! I want to throw one solely based on the fact that there are now Peanuts character CHRISTMAS PARTY decorations available.

*My happiness! I have to admit that the winter and Christmas seasons have always made me happy and from about mid-October through Dec 31st I’m freaking tickled 😉

And I don’t care about the haters out there- making fun of and yelling at people who start their Christmas festivities early. I’ll be over here in my Christmas PJs, sippin on some cocoa, watching Elf for a third time, and enjoying my Christmas decorations, scents, carols and recipes for 2 WHOLE months… you can be a scrooge, no skin off my festive back 😉

elf

BUT let’s get to the point of this post and that is HOLIDAY SURVIVAL. Yes with all the cookies, movies, carols, snowmen, peppermint mochas, party-planning, etc… it does turn into SURVIVAL SEASON for many of us. I know a lot of folks have the mindset of just “making it through the holidays”, whether that is due to finances, hectic schedules, family issues, personal situations, food battles or any of the other millions of things that can make the holiday stressful instead of fun. And what do we do when we are STRESSED….or EXCITED… or CELEBRATING…. or SAD??

WE EAT!!!!

I know, because I’m a huge emotional eater myself. It’s something that is WILDLY hard for me to control without focus, SUPPORT, and motivation. I know the holiday season always gets the best of me and I end up walking my ass through the seven levels of the Candy Cane forest, through the sea of swirly twirly gum drops, and then I walk through a Starbucks fountain of never-ending peppermint mochas, and then I sit my ass on my couch wrapped up in a snowman blanket and drink Bailey’s Irish Cream til I pass out….

Ok.. so I’m exaggerating  A LITTLE BIT. But you know what I mean. Holidays are HARD. Hard to moderate indulgences, hard to focus, hard to stay disciplined with health & fitness.

So how am I going to stay on track through the whole holiday season WHILE STILL ENJOYING the things I love in moderation? With the help of some awesome friends of course! I have a whole crew of supporters, motivators and cheerleaders right at my fingertips. I’m talking about people who wake up at the crack of dawn to workout, inspiring me to do the same. People who say no to that extra cookie and show me a great alternative. People who share healthy recipe and snack ideas with me. People on my sidelines saying “Katie, you can do it! Katie, you have the POWER to make good choices! Katie, you are WORTH THE CHANGES you want to see in your life! Katie, you have the WILL AND THE DISCIPLINE to see those changes through! KATIE YOU ARE A BADASS MOTHER *&^%$ WHO IS STRONGER, WISER AND FITTER THAN YOU’VE EVER BEEN BEFORE.”

“KATIE,

Guess what- when you start to hear these things enough, you start to believe them and you start to believe them because they are true. They are true now, they were true yesterday and they will be true tomorrow. It’s up to YOU to decide when you’ll start to believe it yourself. It’s up to YOU to decide if this December will be when you finally decide to say “I’M WORTH IT”.. or maybe you’ll wait til January… or February… or you’ll find yourself sitting here next November wishing you started sooner.

And please let me explain, I’m not just talking about weight loss here. I’m talking about gaining strength, having energy, reducing cravings, dropping binge diets and discovering clean eating. I’m talking about self-confidence, self-improvement, meeting new people, giving and receiving inspiration, learning, growing and LEANING on people who want to help you. Leaning on people who are in the same boat as you. People who are as imperfect as you are. People who have cheat meals. People who drink beer. People who still get their ass up and work their ass out because it gives them the confidence and the stress-relief that we all need a little more of in our lives.

So tell me this… How would it change your life if you spent this holiday season FULL OF ENERGY? Or if you ended the holiday season A FEW POUNDS LIGHTER? What if you started the NEW YEAR FEELING REFRESHED… not feeling tired, worn, broken?

What if….

You let me help you do it?

I am helping run a 30 day HOLIDAY SURVIVAL support group starting on November 30th and running it until the end of the year!

Holiday Survival Guide

Here is what you can expect from this group:

1.  A health and fitness program to fit your needs in 30 minutes or less each day.

2.  Sample meal plans and recipes to help you stay accountable, to help you with quick easy meals and snacks to fit your lifestyle.

3.  Daily accountability through a closed online support group.

4.  Tips on handling holiday parties, a restaurant guide, traveling tips, healthy alternatives to holiday favorites.

5.  Motivation, Accountability every single day to help you end the year stronger than you started.

6. ME!! As your personal coach and support system, showing up with you daily, doing our workouts, saying NO to things that don’t serve us well and saying YES to things that do.

Let’s rock in the New Year feeling confident!!! And let’s do it by learning how to moderate, stay disciplined and HAVE FUN at the same time 🙂

So what are the requirements to participate in this group?? Check out the details below- would love to have you join us!!

1.  You must be a customer of mine on TeamBeachbody, which means that I am assigned as your FREE coach.  If you already have a coach please reach out to the person you work with.  If you do not have an account, complete the application or message me on Facebook or Instagram!

2.  You must commit to a  fitness program and nutrition plan in which we will discuss options that are best for you, your ability level, your time constraints and your needs.

3.  You must commit to checking into the accountability group daily and reporting progress.

Are you in?

Let’s ring in the New Year looking F%@#ing FABULOUS.

3-Day Refresh Experience: Day 2

Alright! I’ve almost made it through Day 2 of the 3-Day Refresh!! To be honest, I am SO proud of myself so far! I have not strayed, AT ALL, from the program plan. This is probably a first for me in a long time. I feel like in recent years and months I often find myself giving up, quitting early and not finishing what I start- so this is already a big accomplishment for me. I’m definitely ready to finish Day 3 strong tomorrow!

This Refresh has also honestly been a great thing for my mind.  I’ve already decided this winter is going to be a “season of change” for me… no more bad habits, no more excuses, no more disorganization or unnecessary splurges, it’s time for a new me!! A me who follows through, stays positive, and makes beneficial changes in my life where needed. For some reason this 3-Day Refresh has been a good start for me mentally! It’s helped me get my head in the right place, feel focused and eager to take on my life. These are definitely side effects I was not expecting! 🙂 So without further ado… my thoughts on Day 2!!!!

Day 2 Measurements:

I weighed in at 137.4 this morning-2 lb difference. I think we can all agree, seeing the numbers on the scale drop, definitely keeps you motivated!

3-Day Refresh: Day 2 Weigh-in
3-Day Refresh: Day 2 Weigh-in… Down 2 lbs!

Day 2 Menu:

Water: 32 oz x 2 (as of 630pm), trying to get in more before bed.

Tea: 1 Chamomile-Ginger tea, 9:45am

Coffee: 1/2 cup coffee, 7am

Breakfast, 730am: Chocolate Shakeology with cinnamon, 1/2 banana

Mid-morning, 11am: Fiber Sweep

Lunch, 12pm: Vanilla Fresh Shake, 1/2 banana, 5 baby carrots, 2 tbsp of hummus

Afternoon snack: 5 carrots with 2 tbsp hummus

Dinner, 6pm: Coconut Steamed Veggies from Guidebook, Vanilla Fresh Shake, 1 cup chicken broth

3-Day Refresh: Day 2 Dinner Recipe
3-Day Refresh: Day 2 Dinner Recipe

Dinner was much more tasty than I was expecting!! I scarfed it down pretty quickly, not quite savoring things like I was yesterday!

DAY 2 HUNGER LEVEL: MODERATE

Day 2 was definitely different!  I was a little more hungry but most importantly took MAJOR notice of how much I STRESS EAT!! I work from home so it’s very easy for me to leave my computer and go straight to my fridge for a quick brain break when I’m feeling overwhelmed..which is often. Don’t worry though- I didn’t give in!! BUT I definitely had several urges throughout the day where I literally felt myself about to get up from my seat to go to the fridge and within seconds realized what I was doing! This is something I totally would have followed through with on a normal day and now I’m wondering just HOW MANY CALORIES have I been eating each day, just because I was stressed?! A piece of cheese here, a spoonful of peanut butter there, leftover chicken nuggets… you name it and I’m probably stress-munching on it! So glad to be aware of that terrible habit now! Today, since I couldn’t go for food, I would just drink water or breathe or just stand up and take a step outside for a sec.. whew!

TAKEAWAYS FROM DAY 2:

Eating is often emotional! Are there areas of your life that cause you to stress eat? A relationship, a job, a recent failure, etc? Next time you find yourself walking mindlessly toward the fridge- ask yourself, “Am I ACTUALLY hungry?” “Is it ACTUALLY time for a snack or meal?” “Have I drank enough water today?” Then shut the fridge, take a breathe and find something else to do to relieve the pain!

I realized another problem I might also want to watch out for is using food to reward myself. Today also made me realize how often I like to reward myself with food and drinks….  I LOVE food so if I do something good (exercise, work hard all day, etc) then I feel like I “deserve” a treat. Like recently when I ran a marathon…

“I’m running a marathon tomorrow, I can drink a margarita and eat lots of bread and pasta!”

“I ran a marathon today, I can drink lots of beer and eat pizza!”

“I ran a marathon yesterday, I can eat more pasta!”

“I ran a marathon last week– surely I deserve to keep eating pizza!!”

Where did that land me? 10 lbs heavier than I was… Anyway- Today was a major realization for me that I need to be good to my body ALL the time and that treating it well by working out or working hard, doesn’t mean I should reward it with junk food. Maybe next time I’ll reward myself with some delicious chicken and spinach salad or maybe grilled shrimp & asparagus- things I totally LOVE that would also seem like a treat!

DAY 2 BIGGEST TEMPTATIONS:

  • Cheeeeeese staring me in the face.
  • Veggies! I had already cut up avocado, tomato and peppers from yesterday and man I just wanted to scarf those down. Decided to stick to my plan though, only 1 more day!
  • I babysit a 4-yr-old sometimes… don’t get scared, I didn’t want to eat him…. hahahha… but I did want to eat his popcorn!!

But guess what, temptations have nothing on me today! I’m still on track with Day 2. Going to try to down more water and get to bed before any frozen pizzas hop out of the freezer and start chasing me around the house 😉

DAY 2 HELPFUL TACTICS TO STAY ON TRACK

  • THINK before you eat.
  • Drink water! Sometimes you aren’t hungry, you’re thirsty!

So there it is- my experience on Day 2 of the 3-Day Refresh. Not nearly as horrible as I expected. Just need to get through day 3 tomorrow and I’m done! Can’t wait to share my final results!

Would love to hear if you can relate to any of my emotional eating issues. Maybe we can help each other navigate that challenge together 🙂

Thanks for listening!