Weekly Fit Letter

Hi & Happy Monday Afternoon!  Through your free Team Beachbody account with me as your coach OR with me as your live group Insanity or Piyo instructor, you'll be receiving a weekly newsletter every weekend with recipes and tips for healthy living!     _______________________________________  MEALSPIRATION SPOTLIGHT:  Chili Roasted Salmon with Cilantro Cream Makes: 4 servings Prep time: 10 minutes Cook time: 10 minutes Ingredients Nonstick cooking spray 4 tablespoons fresh lime juice 4 garlic cloves, smashed 2 teaspoons chili powder 2 teaspoons ground cumin 3 teaspoons olive oil 4 5-ounce skinless salmon fillets 1 1/2 cups frozen corn kernels, thawed 1 red bell pepper, thinly sliced 1 poblano pepper, thinly sliced 1/2 small red onion, thinly sliced Salt Freshly ground black pepper 1/3 cup light sour cream 2 tablespoons chopped fresh cilantro Directions 1. Preheat the oven to 425 degrees. Mist 2 large baking sheets with cooking spray. In a small baking dish, mix together 2 tablespoons lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and turn to coat; let sit. 2. In a medium bowl, toss corn, bell pepper, poblano pepper, and onion with remaining 2 teaspoons olive oil. Transfer corn mixture to one of the baking sheets; spread into a single layer. 3. Remove salmon from marinade and arrange on second baking sheet. Drizzle corn mixture with remaining salmon marinade. Season salmon and corn with salt and black pepper to taste and roast 8 to 10 minutes, until fish is just cooked through and vegetables are tender. 4. Mix together sour cream, cilantro, and remaining lime juice. Season with salt to taste. Spoon corn onto plates and add salmon. Drizzle cream over fish. Nutrition facts per serving: 444 calories, 33g protein, 22g carbohydrate, 25g fat (5.9g saturated), 3g fiber _______________________________________ UPCOMING ONLINE FITNESS & NUTRITION RESULTS GROUPS:  Need some support and accountability to get to your HEALTH GOAL?   Join 1 of my RESULTS GROUPS & you will.... *Workout at home to a program such as Insanity, P90x, 21-Day Fix, etc. *Follow a meal plan. *Stay accountable & motivated through an online support system that I will coach from start to finish so you have TOTAL success!! August Results Group (for all programs--P90X, Insanity, 21-Day Fix, etc) = starts August 4th  3-Day Refresh = rolling basis with daily phone calls with me for accountability and motivation.  Recent Testimony from a Group Participant: woo hooo!!!! hey everyone! I hope you had an awesome weekend. I had a super sweaty workout this morning and I have another turbo workout tonight, too  Just finished up my mocha chiller shakeology so thought I'd pop in and say "hey!" ________________________________________ EXERCISE SPOTLIGHT:  Brazil Butt Lift (on sale for $39.95!!)  Need to target the booty & looking for a new home workout?  Check out this program.. Info:  Trainer to world-famous supermodels, Leandro Carvalho combines Brazilian dance, cardio, and his own signature lower-body sculpting moves to lift, firm, and shape your behind for a rear view you've only dreamed about. Video: https://www.youtube.com/watch?v=6XQ8shI3TWo  More information: http://www.beachbodycoach.com/esuite/home/nrf026?bctid=59417476001    _______________________________________ SHAKEOLOGY SPOTLIGHT:  Chocolate Bee 1 tsp. raw honey 1 scoop chocolate Shakeology  1 c. unsweetened almond milk Blend with ice and enjoy  Check out lots more Shakeology recipes on my blog betterthanyesterdayfitness.blogspot.com   ______________________________________ FITNESS FACT SPOTLIGHT: Sweets for the Sweet It’s OK to treat yourself to a little something sweet as long as you keep the portions — and calories — under control. In fact, a small periodic indulgence may help prevent binge-eating that often results from restrictive eating habits. Tricks and tips: Fill up on fiber while curbing your cravings with fruit and berries. Keep only single-serving portions of chocolate and other high-calorie treats at your work station. Steer clear of the vending machine, with its super-size candy bars and multiple-serving bags of candy. Make some homemade trail mix with dried cranberries or bananas, nuts or seeds, and pretzels. Savor it. Satisfy your taste buds with smaller amounts by eating slowly, fully experiencing the treat’s appearance, scent, taste, and texture. _____________________________________ FINANCIAL HEALTH SPOTLIGHT: Create a Plan for Eating Healthy  Make a habit of meal-planning once a week — simply map out your breakfast, lunch, dinner, and snack ideas for each day. Then, make a shopping list and stock your fridge and cupboards. Freeze dinner leftovers for grab-and-go meals — and prepare snacks and lunches the night before.  Planning ahead gives you more choices — and saves money. MOTIVATION SPOTLIGHT:

True Story

So true story..

I signed up to be a Team Beachbody coach in January of 2013 just because I wanted 25% off my Shakeology (I love discounts!). But, that discount has TURNED into SO MUCH MORE! Now I am successfully coaching people through serious workout programs, traveling with the company, helping fellow coaches, teaching 5 Insanity classes each week (never before had the courage to do that!!) and will be certified in PIYO by the end of the month!! It's an absolutely amazing at-home business and I hope to do it full time within the next few years.

Okayyyy so who is ready to check out the SPECIFICS of COACHING? What we DO, why it's AMAZING, how we CHANGE LIVES, and how you can SUPPLEMENT YOUR INCOME (from home mind you!)?

If you want a SNEAK PEEK into COACHING, let me know @ nrf026@beachbodycoach.com! I'm taking 5 PEOPLE through a 7-DAY COACHING OPEN HOUSE starting MONDAY!  

Super Busy Summer = Still using that Crockpot!

Between teaching summer school, taking grad classes, and doing my health & fitness coaching, I have very little time to cook during the week.  I survive on the food I meal prep on Sundays and my crock pot!  I love to throw everything in it in the morning and then come home to a delicious, nutritious meal! 

Check out this recipe!  Great even on hot days! 

Healthy Crockpot Ziti 

Ingredients •
1 jar marinara (no sugar added) look for sauce with the fewest ingredients.
•3 cups penne shells (whole grain, dry)
•2 cups fat free cottage cheese
•2 cups skim mozzarella cheese, shredded
•1 large zucchini (1/4” slices)
•1 tablespoon fresh oregano (finely chopped)
•1 tablespoon fresh basil (finely chopped)
•1/4 teaspoon black pepper

Directions
1.In a large mixing bowl combine cottage cheese, mozzarella, oregano, basil and black pepper. In the Crock Pot, spoon 1/4 of marinara onto the bottom, add 1 cup penne shells, 1/3 of zucchini slices and top with 1 cup cheese mixture. Repeat until you have 3 layers. Top off with the remaining marinara and lastly, cheese.

2.Note: Keep penne shells and cheese away from the edges by about 1”. Pasta tends to get hard and cheese burns if allowed to touch the sides while cooking.

3.Cover and cook on low for approximately 2 hours or until penne noodles are Al Dente (firm but not hard). Not all crock pots cook the same so be sure that the penne is done before serving. The cook time is recommended based on the crock pot used when preparing this recipe. Allow to cool for 15 minutes before serving.

4.Tip: If you prefer your ziti bake a little more on the thick side, allow to cook an additional 30 minutes to 1 hour.

5. You can add chicken to this meal by boiling 4 chicken breasts until just cooked and then cutting up into chunks and layering with the pasta. That way you get your serving of protein.

Chilled Overnight Oatmeal -- Perfect for Summer

With the summer upon us, I definitely don't feel like cooking!  These are perfect (and cold!!) recipes to get your summer days started off right ... and healthy!  The heartiness of oats will definitely keep you full and the recipes are budget-friendly!  Enjoy! 

Apple Cinnamon Oatmeal

Ingredients:

1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/2 teaspoon cinnamon
1 teaspoon honey
1/4 cup unsweetened applesauce.

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, cinnamon and honey. Put the lid on and shake that up! Open up the jar and add in the applesauce to the top, cover and shake. Refrigerate overnight or up to 2 days. Eat chilled!

*************************************************************

Maple Blueberry Oatmeal
1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
2 teaspoons maple syrup
1/4 cup blueberries

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds and maple syrup. Put the lid on and shake that up! Open up the jar and add in the blueberries to the top, cover and shake. Refrigerate overnight or up to 2 days. Eat chilled!

*************************************************************
Raspberry Vanilla Oatmeal

1/4 cup uncooked old fashioned rolled oats
1/3 cup almond milk
1/4 cup low fat greek yogurt
1 1/2 teaspoons dried chia seeds
1/4 teaspoon vanilla extract
1 tablespoon raspberry jam, preserves or spread
1/4 cup raspberries

In a 1/2 pint jar or 1 cup jar put in the oats, milk, greek yogurt, chia seeds, preserves and vanilla extract. Put the lid on and shake that up! Open up the jar and add in the blueberries to the top, cover and shake. Refrigerate overnight or up to 2 days. Eat chilled!

Be Healthy. Be Festive.

A healthy, red, white, & blue recipe for the 4th of July Weekend! 

Ingredients for Vanilla Berry Chia Pudding

• 1 can (14 ounces / 400 mL) full-fat coconut milk
• 5–6 Tablespoons chia seeds
• 1 teaspoon maca powder
• 1 scoop vanilla protein (I recommend Stronger Faster Healthier*), optional
• 1/2 teaspoon vanilla extract
• 1.5 cups fresh blueberries
• 1.5 cups fresh raspberries

Directions for Vanilla Berry Chia Pudding

1. In a medium bowl, combine the coconut milk, chia seeds, maca, vanilla protein and vanilla extract. Whisk constantly until the chia seeds are evenly distributed and not lumpy. Refrigerate and stir occasionally until the pudding has thickened, about 1 hour. If it’s too thin, add another tablespoon of chia seeds.
2. In small mugs or serving cups, layer a few spoonfuls of chia pudding in the bottom, then a layer of fresh raspberries, followed by another layer of chia pudding and then a layer of fresh blueberries. There’s really no wrong way to do it so be creative. Eat immediately or cover and refrigerate until serving.

7 Vacation Workouts

Going on vacation and don't have a gym near you?  Try these 7 workouts from your hotel room or cottage!

Comment with pictures of you doing them!

Routine #1

40 jumping jacks

30 crunches

20 power jacks (squat, jack up) 

10 sit-ups

1-2 minute high plank hold  (hands under shoulder, look slightly forward; not down)

(repeat 2 or 3x)

Routine #2

40 jumping jacks

30 V-Ups (in downward dog with butt up and fingers facing in; bring head to ground and elbows come out)

20 squat jumps (squat low and jump up—knees up)

10 burpees

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #3

50 jumping jacks

40 front kicks  (shoulders relax, engage core by squeezing belly button toward spine)

30 squats

20 push-ups

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #4

100 jumping jacks

100 crunches

100 squats

25 push-ups

100 jumping jacks

100 crunches

100 squats

25 push-ups

100 jumping jacks

100 crunches

25 push-ups

100 jumping jacks

25 push-ups

(repeat 1x J )

Routine #5

15 power jumps (wide squat and bring knees up)

20 lunges

20 hop squats (squat and hop up slightly15 times)

15 burpees with high knees

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #6

30 plank shoulder taps (high plank and tap each shoulder)

15 push-ups

15 in and out abs (high plank, bring feet to hands, and back to high plank)

30 plank punches (high plank and punch out)

1-2 minute high plank hold 

(repeat 2 or 3x)

Routine #7

30 mountain climbers

25 burpees

20 squats

15 moving push-ups

1-2 minute high plank hold 

(repeat 2 or 3x) 

Enjoy Your 4th of July

Bringing a veggie platter to a BBQ is a sure way for you to have a healthy eating option and provide that option to others.  

In my research for a great recipe to make and bring to a friend's 4th of July BBQ, I came across this and just love it!  

I had to share it with you!!  Check out other recipes at Living Locurto!  

What you’ll need to make the American Flag Vegetable Tray…

• 1 Large Cookie Sheet

• Square Container for Dip 

• Small Star Fondant Cutter

• 3 Cucumbers

• 10-15 Radishes

• Cauliflower

• Grape Tomatoes

• 2 Red Peppers

• 
  

• 1/2 cup Fat Free Sour Cream

• 1/2 cup Mayonnaise

• 8 oz. Light Cream Cheese

• 1 tablespoon Fresh Dill, minced

• 2 tablespoon Fresh Parsley, minced

• 1 tablespoon Dried Minced Onion

• 1 teaspoon Salt

• 6-10 Drops of Blue Food Coloring

Directions

Dill Dip Ingredients

1. Slice the vegetables and line them up on the cookie sheet in rows of white and red.

2. Mix all ingredients of the dip together in a bowl. Gradually add a few drops of the food coloring until you get the desired blue.

3. Add the dip to a square container and place in the top left side of the cookie sheet. 

4. Thinly slice a radish and cut stars then place in rows on the dip.