Real Talk


Yesterday, as I sat in my car for what felt like the longest commute ever, I listened to Brian Tracy's Bull's Eye (audiobook).  I have listened to this book before, but yesterday I started to listen to it with a different set of ears.  I have listened to this book before for guidance with goal setting for my business, but yesterday I realized that the goal setting tips in this book can work very well for health goals.  

I have had countless conversations with people lately who tell me they have a goals to lose ___ lbs.  When I prod a little harder and ask how they plan to achieve the goals, it seems that most people do not have clarity on how they will make this happen.  If you don't have clarity on how and when you'll make this goal happen, then you do not have a goal - YOU HAVE A WISH.  As the author Brian Tracy states in the book "a wish is a goal with no energy behind it."

BOOM!  Deep stuff right?  I just love that statement so much I wish I could pick it up and smother it with hugs and kisses!   This is why I named this blog post REAL TALK:  I want to get real with you because I'm sick of being nice and supporting a lack of commitment and action.  I know that we all have the power to achieve our goals, but sometimes it seems so big and scary that we are afraid to step up and fight for it.  We remember our past failures, bad habits, etc and we back off and get stuck with wishes.  

Wishes do not get results, so although I think wishes are great for greeting cards, they are not great for our health and fitness.  Health and fitness goals require clarity.  If you do not have clarity on how you'll achieve your goal, you will not achieve that goal.  Heres how you can get clear on your health and fitness goals and finally hit that bull's eye.  

  1. Get specific.  Decide exactly what you want to achieve and when you want to achieve it by. 
    • Example: I would like to lose 10 lbs by February 1, 2017.  
  2. Start to break down your goal by identifying the smaller actions that will help you get there.   Think of any action you'll need to do to make this happen, no matter how big or small it seems - PUT IT ON THE LIST! 
    • For instance, you will write down: what fitness program will you follow, what day will you do your meal prep, how many steps per day will you take, who will you reach out to for accountability, etc.  
  3.  Write it down.  Write your goal down to first proclaim your quest to achieve it.  Then continue writing that goal daily.  People who write down their goals have a much higher success rate of achieving their goals, compared to those that don't.  When I write down my goals in my planner every day, it ignites my drive to take action on those goals DAILY.  You might not think this is needed (I didn't believe it at first) but I have noticed a huge improvement in my commitment and belief in myself when I am writing down goals and identifying the steps that I can take daily to help me achieve them.  
I know this time of year might not seem like an ideal time to commit to a goal, but you can absolutely start making some big progress now.  If you have a health and fitness goal that you're planning to commit to for January 1, you can start mapping out your plan now so you are ready to rock when the new year starts.  Use the next few weeks to think about what fitness program you'll be following.  Start making your meal plans and searching for new recipes.  

Don't let yourself wake up on January 1st with a wish.  I want you to open your eyes that day, feeling confident and clear on your goal.  I want you to look yourself in the mirror and say:  



If you are ready to make these goals a reality come January, then please contact me to inquire about my Beachbody Health Bet challenge group!

Three out of four participants reported they met their health and fitness goals in the Beachbody Health Bet in September, and it’s back this January!  Beachbody is betting $2 million dollars that you’ll fall in love with getting healthy, and you can automatically qualify to split a piece of the prize!

All you have to do is join my challenge group on the My Challenge Tracker App, and meet the in-app weekly tracking requirements each week during the Beachbody Health Bet Contest from January 9—February 5, 2017.  Eligible Coaches and customers who meet the below requirements will win an equal share of the guaranteed prize pool of $2 million!  Awesome right?  

Contact me ASAP to sign-up or get more info! 



HEALTHY Vanilla Birthday Cake Mug Cake

Yes you CAN have your cake and eat it too!  This birthday cake mug cake is so delicious you would never know it's healthy, low-carb, paleo-approved and gluten free! 

If you have never made a mug cake before, let me tell you- YOU ARE MISSING OUT.  They are easy to make, quick (total prep and bake time is about 5 minutes!), delicious, cute, and portion controlled!  I hope you'll give this recipe a try.  Please let me know how you like it by sharing a review in the comments!


Ingredients:  

  • 2 tbsp coconut flour
  • ¼ tsp baking soda
  • pinch of salt
  • 1 egg
  • 2 tbsp coconut oil, melted
  • 2 tbsp maple syrup
  • 1 tbsp coconut milk
  • ½ tsp vanilla extract
  • 1 TBL sprinkles 

Instructions:

1. In a large mug, whisk together coconut flour, baking soda, and salt.

2. Add egg, coconut oil, maple syrup, coconut milk, and vanilla extract and mix thoroughly to combine. Lastly, mix in the sprinkles with gentle strokes.  

3. Microwave for about 1.5 - 2.5 minutes (start checking at about 1.5 minutes) until the top appears firm dry.  I know it's going to look and smell amazing, but it's going to be steaming hot so let that little mug of deliciousness sit for a couple minutes before you take it out of the mug.

4. Eat as-is or make a healthy frosting.  I used .5 TBL coconut oil, 1 TBL strawberry Shakeology, and 1 TBL almond milk.


If you like the recipe make sure you follow me on Facebook where I share more recipes and clean eating tips.  

Thanksgiving Survival Guide


Yes, I'm writing this blog post to share some tips that will help you stay (somewhat) healthy over the Thanksgiving holiday weekend.  Let me clarify that I'm not saying you need to be deprived and miserable, crying over the pie you want to eat so badly.  This post is to share with you some REALISTIC tips that will help you enjoy the feast in moderation, so you don't end up feeling sick, bloated and disappointed come Monday.  Thanksgiving is a time to be grateful for your blessings and enjoy time with loved ones, it's not a time to go on a 4 day free-for-all binge. 

Ok, so first things first, remember the motto "BURN IT TO EARN IT."  This is my slogan to remind myself that if I want to enjoy all of the delicious food I better get a solid workout in before I start the feastin!  This is surely no day to skip your workout.  In fact, it's quite the opposite.  This is a day to intensify or extend your workout!  Your workout will boost your metabolism, increase your energy and make you feel happier.  Our health is our most valuable possession so treat your Thanksgiving workout as an exercise of gratitude.  

Alright, now that you've gotten your workout in we can move on to hydration and nutrition tips.  Here are my best tips to help keep you on track:  

  • Hydrate.  Make sure you drink at least 8-10 glasses of water.  I find the easiest thing to do on holidays is to load up on water earlier in the day.  That way, I know my body is well hydrated in the event that I want to enjoy some wine or get distracted in the day and forget to drink my water.  
  • Make a healthy breakfast.  This ensures that you get in one healthy meal during the day.  I always have my Shakeology for breakfast on holidays.  Yes it's tempting to have pancakes, waffles, french toast etc with my husband and son but unfortunately I do not have the blessing of their fast metabolism so I have to say no.  If you don't drink Shakeology, then go for another breakfast option that is high in protein and nutrients.  
  • Limit appetizers.  Try not to graze with the appetizers because you'll end up eating way too much and stuffing yourself before the real food even comes.  Get a small plate for appetizers so you can see everything that you'll be eating.  When the plate is done, so are you.  Save room for the dinner and dessert! 
  • Portion control is key.  Only use one plate for your meal.  Even if you fill up one plate that is a LOT of food.  I always make sure to get a hefty serving of turkey and vegetables to fill majority of the plate, then leave smaller room for the less-healthy options.  
  • Eat slowly.  Put your fork down in between bites to slow yourself down.  This will help you savor the meal by enjoying it more slowly, and will also prevent you from that sickly feeling when you eat too much food too quickly.
  • Just say no to seconds.  If there is something you want more of, set it aside for leftovers the next day.  
  • Watch the alcohol.  This is important because alcohol makes you have bad judgement and also gives you a hangover.  If you can limit your booze intake you'll likely have better control over your food choices and feel better the following day.  Try to limit the number of drinks that you have and space them out by alternating with glasses of water.  

POST THANKSGIVING TIPS

Thanksgiving is one day, only one day people!  Let yourself enjoy what you want that day and then reel it back in on Friday.  Sure it's Ok to have leftover but enjoy them in moderation.  Try to stick with the healthier leftovers and balance them into your usual dietary plan.  Since I follow the Portion Fix plan I make sure to track my food by the proper containers.  The food might not be typically approved by the plan, but as long as I am limiting my portions and tracking what I eat, I know I'll do OK.  

Make sure that you continue to get your regularly scheduled workouts in throughout the weekend.  If you're traveling you can do streaming workouts from Beachbody on Demand or go for a walk/run. If you're feeling unmotivated then see if you can find a workout buddy to help motivate you.  I know it's tempting to skip workouts at times like this, but you're going to feel so much better if you get them done.  

Make sure out carve out time during the weekend to do your meal plan and food prep for the following week.  This is going to help you get back on track with your nutrition so you don't fall into a downward spiral over the next month.  This is a make or break week for many.  If you don't want to undo all of your hard work, then put the effort in and get your nutrition cleaned up after the holiday. 

One way to increase your chances of success is to tap into some accountability.  If you're looking for support and accountability to help you survive the holiday then please email me to find out how my virtual accountability group works.  And don't trick yourself into believing that you don't have time or money for this... there are workouts as short as 10 minutes that you can do, and enrollment for every budget (even free!).

I hope that you found these tips helpful.  If you did, please share the article with your friends on social media.  

HAPPY THANKSGIVING! 

The top 5 wellness apps that keep me healthy


I don't know about you guys, but I rely on my smartphone for EVERYTHING - phone, email, photos, tasks, calendar and so much more.  There are many wellness apps that help me stay healthy and that is what I wanted to share with you today.  In recent conversations I've been having with people, I noticed that I recommended various apps to them so I thought this would make for a helpful blog post.  

Ok, so here you go.... these are the top 5 wellness apps that help keep me healthy.  

1. 21 Day Fix Tracker.  I use this app solely for tracking my nutrition.  I follow the Portion Fix nutrition system (which was first created with 21 Day Fix) which requires me to track my portions by the container / color assigned to each food group.  It's critical for me to track my nutrition because this is a weak area for me.  I need to have an easy way to log what I'm eating otherwise I won't do it. With this app, all I have to do is click on the container colors for the food I'm eating and it logs it in.  It takes virtually no effort at all and is the most effective system that I've ever used to keep me on track with my nutrition.   If you are following the Portion fix system make sure you get your hands on this app.  It will make your life so much easier!  

2. Fitbit.  I work at a desk all day, and I also have LONG commutes.  So needless to say - I sit on my butt way too much.  I love the Fitbit app because I can set goals for my steps and track them throughout the day.  I always set up or join challenges because being in a competition makes me move a lot more than I normally would (add me as a friend on Fitbit through my email fabfitfunjen@gmail.com).  I also rely heavily on my Fitbit app for tracking my water intake and weight.  There are several other features available with the app as well but these are the ones that I consistently use and see great benefit from.  

3.  10% Happier.  This is an app for mindfulness practice.  I have been told for years how much mindfulness practice / meditation could help me with my stress and anxiety but I HATED IT.  I have tried so many methods, guided mediations, and apps and I always felt fidgety and would stress over how bad I was at it.  When I first heard of the 10% Happier app  I was intrigued by the tagline "mediation for fidgety skeptics".  I figured, since I was a fidgety skeptic,  that I would give it a try.  By the first lesson I was hooked.  What I have learned through the lessons and practices with this app is that we all have A LOT going on in our head and that mindfulness is not supposed to clear your head.  Mindfulness helps you become more aware of your thoughts and emotions which will help you control how you react to them.  I start each day with a lesson and practice in the app and it helps me get my mind right before the day gets crazy.  I have noticed many moments where I am able to relax in stressful situations, enjoy my food more or prevent emotional eating, and be more present.   THIS STUFF REALLY WORKS.  In today's crazy world, we can all benefit from becoming more mindful and present and I think this app makes it accessible to everyone (well, everyone with a smart phone at least).  

4.  My Challenge Tracker.  This is the app I use to run my challenge groups and I love it.  It allows me to track my workouts, Shakeology, goals and progress stats PLUS it keeps me connected with the coaches and challengers in our groups.  I think tracking my data + having accountability are two things that keep me highly motivated and this app offers both to me.  Thank you Beachbody for this awesome resource!

5. ThinkUp.  This app is awesome for improving your motivation and mindset.  Our mindset and thoughts have enormous impact on our self esteem, health, prosperity, and happiness. Positive affirmations are a simple (and proven) technique to make our mind work for us - not against us.  The app includes a huge database of affirmations that you can use, or you can create your own.  You can record them in your own voice, so whenever you need a little pick me up you can take a listen and remind yourself that YOU GOT THIS.  I listen to my affirmation every morning after my mindfulness practice and at least one more time later in the day (when it's time for that mental pick me up!).  

I hope you found this information helpful.  There are TONS of apps out there for all different wellness related topics.  Focus on the things that you need to improve on the most and search for apps that will help you improve those areas.  

I would love to hear from you:  what wellness apps are YOUR favorite?  


Are you struggling to stay consistent with your nutrition and fitness?  Or are you looking for an extra push to overcome a plateau or break free of boredom with your current routine? 

4 tips to help you get the best results when working out at home


Life is busy.  Adulting is hard.  For many of us, getting to the gym can be impossible but it is no reason to neglect your fitness.  Home fitness is a great solution for those of us who can't get to the gym.  

I know that many people feel they just CAN'T exercise at home and I completely sympathize and relate to those feelings.  I was a former gym girl myself but as a sucker for informercials I always had a stash of workout DVDs lying around.  I jokingly referred to them as the dust collectors - because I would try it a couple of times and then let them sit on my shelves collecting dust for months, even years.  I recently gave away all those old DVDs and several were still wrapped in the cellophane unused.  It wasn't that I didn't like the workouts on the DVDs it was because I loved the energy of the gym.  I loved the social aspect of being there and I also needed to be removed from home where I felt there were too many distractions.  BUT after I became a mom things changed and I no longer had the freedom to get to the gym like I had before.  I tried but sadly realized that (SHOCKER) making it to the gym for a 20 minute workout 1-2 times a week doesn't get results!  LOL

My only solution was to get my workouts in at home so I finally gave Beachbody a try.  It was a completely different experience for me and I was able to get amazing results without ever stepping foot in the gym.  In fact, I haven't been to the gym since I started Beachbody programs and I am more fit than I ever have been in my life!  I talk to people ALL THE TIME who write off home fitness due to past failures, so that was the inspiration for this blog post.  I hate talking to these people who are clearly frustrated with their health and fitness, yet they convince themselves that home fitness will not work for them.  I believe that anyone can make home fitness enjoyable and get amazing results if these 4 things are in place:  

1.  Follow a program.  One thing that was different wit Beachbody programs is that each program is designed for a specific training method.  They come with a collection of workouts and a calendar to follow.  They are put together by fitness professionals who designed the programs very strategically.  If you're looking for a home fitness solution, don't just pop in a random DVD or search online for workouts on YouTube.  Unless you are a trained fitness professional, then you are not knowledgeable enough to know what exercise you should be doing without ricking under-training or overtraining.  Also, when you have a complete program to follow it gives you a sense of commitment.  Lack of commitment is a huge reason why people fail with their fitness goals - at home and the gym!  

2.  Be clear on your nutrition requirements.  Again I will mention Beachbody, because I think they give you the whole package.  Their fitness programs also come with a specific eating plan suitable for that specific program.  Certain types of exercise require more calories or specific macros - it's not a one size fits all approach.  So you really have to be clear on what foods you should be eating and how much because (as you may have heard) you just can't out-exercise a bad diet. 

3.  Get it done early.  Try to make your workout the first thing you check off on your to-do list every day. I know a lot of people don't like the idea of waking up early for a workout but it is SO WORTH IT.  I don't love the idea of waking up early, but I do love the idea of knowing that no one else will be awake to distract me, that it will energize me, that it will put me in a happier mood, and that t is hands-down the only way I can consistently guarantee I'll get my workout in (without hating it).  I can't think of a single person who I've worked with that successfully sticks with their workout program who isn't doing morning workouts.  Your energy and willpower with lessen as the day goes on so when it comes to getting your sweat on - the earlier the better!  I believe so strongly in this that I even wrote an ebook on the subject that I give to my customers to help them shift to a morning workout routine.  

4.  Accountability.  Find someone who you trust is serious about their fitness goals and set up a way to hold each other accountable  Maybe you can meet and do your workouts together, or do daily check-ins, weekly progress reports, etc.  Connect with friends who support your habits and goals and will push you to stay consistent.  This is one of the greatest benefits of our challenge groups - connecting with other people who support your goals and keep you accountable.  Your bound to make better decisions when you see that others around you are making it work and cheering you on as well! 

I hope you found these tips helpful.  I did a Facebook live video, so if you're interested in hearing a bit more depth on these tips you can click here to watch it.  

And of course, if you'd like to learn more about the programs I mentioned or our challenge groups please email be at fabfitfunjen@gmail.com.  



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Chocolate Magic Protein Pudding


This post-workout recovery pudding is delicious and packed with nutrients, creatine and protein that will help you perform better and recover from your workouts more efficiently.  I call this chocolate magic because it not only tastes magical, but has super powers for your body.  It actually tastes exactly like a jello pudding cup, but this is so much healthier! 

Why is this so magical?
This little post-workout dessert contains a complete serving of (plant-based) protein, creating to help enhance muscle strength and endurance, plus the nutritional equivalent of more than 5 servings of salad. 

Remember this: if you take your fitness seriously then you have to take your nutrition (aka your fuel) seriously too!  Your post-workout recovery nutrition is a very important factor to your performance and results.  Choose wisely!  

Ingredients:

  • 1/2 of a frozen banana
  • handful of ice
  • 1/2 cup unsweetened almond milk
  • 1 scoop of vegan chocolate Shakeology 
  • a dash of Himalayan pink salt
  • 1 scoop of Beachbody Performance creatine
Directions:  Put everything in a blender and blend that baby on high until it's completely smooth and creamy.  I use the smoothie cup attachment on my Ninja blender - which works perfectly for this!  


Want to learn more about the ingredients in this recipe?  Click the links to get more info on Shakeology and creatine.  

CORE DE FORCE: everything you NEED to know about Beachbody's newest program


Beachbody's newest fitness/nutrition program is about to launch and I can't wait to share all the details with you! I haven't been this excited about a new program in a long time!  In this blog post I'll share my own personal review of Core De Force, as well as details on the workouts, eating plan, pricing and more!  I'll also let you know how you can do the program along with me in my virtual fitness group for support, accountability and fun!  

What is Core De Force?  
Core De Force is a 30 day program created by Super Trainers Joel Freeman and Jericho McMatthews.  It’s the ultimate program that combines simple portion control nutrition along with mixed martial arts (MMA)-inspired workouts that will knock melt off the belly fat, help slash inches off your waist, and carve total-body definition.   

Core De Force is packed with the best of MMA-inspired training.  In 3-minute “rounds” you’ll get Boxing, Kickboxing, and Muay Thai knee-elbow combinations, bodyweight training, and cardio spikes—all designed to help you lose the belly and shred body fat.  Just hit it hard for 3 minutes at a time and before you know it, you’ll be done!

Best of all, Core De Force is suitable for all fitness levels!  Each Core De Force workout includes a modifier who demonstrates the moves at a lower intensity.  Whether you're already intermediate/advanced or a fitness newbie, you can expect to get KNOCKOUT RESULTS in just 30 days - no equipment required!   



Who is Core De Force For?  
As I mentioned above, this program is great for people of all fitness levels.  Beginners will enjoy the "breakdown" that comes with each workout.  This is essentially a short move-by-move demonstration to help you get familiar with the punches, kicks, and combinations. Also, every workout includes a modifier who demonstrates the moves at a lower intensity.  BONUS:  you can also follow the “Modifier Track” (exclusively on Beachbody On Demand) in split-screen view so you can keep your eyes on the modifier while you build strength and get up to speed!

Those with an intermediate or advanced base level of fitness will enjoy the challenge these high-intensity workouts offer. Not only will they help blast away the fat and carve total body definition, but they’ll also help improve your cardiovascular endurance, speed, and strength. 

Core De Force is a great option for those who fall into 1 or more of the following categories:  
  • Want to lose belly fat and tighten up the midsection
  • Like kickboxing and/or MMA workouts
  • Want to see results fast
  • Need an affordable and effective program
  • Don't have time to get to the gym
  • Like high-energy workouts


What is the Eating Plan Like?  
This Eating Plan keeps things simple with grocery lists and recipes so figuring out what to eat is never a battle.  There is no counting calories with Core De Force.  Everything is based off of portion control so you can easily measure out the right amount of food that will fuel your body with the energy it needs.  
The eating plan is based off the same container system as the Portion Fix (21 Day Fix) but the nutrition strategy lets you eat more to help fire up your metabolism.  If you haven't used the Portion Fix eating system I can tell you that it's simple, effective and makes eating feel like less of a chore than counting calories.  I can't stress thus enough:  you need to master your nutrition or you will not see great results.  As your coach it's my goal to help you succeed so I will have plenty of sample meal plans and recipes to provide you with, so it will simplify things even more!

It's highly recommended that you use Shakeology to replace one meal per day.  Shakeology is a whole-food meal replacement that is a nutritional powerhouse.  One serving of Shakeology packs the nutritional equivalent of 5 servings of salad!  There are too many health benefits of Shakeology to get into, so let me simplify why I feel so strongly about: drink Shakeology if you want a meal that is convenient, tastes like dessert, and expedite your results.  If you want more information about Shakeology contact me here.   



What Workouts are Included and How Long Are They?  
The Workouts in Core De Force range from 27 - 47 minutes.  In the Core De Force Base Kit and Challenge Pack you'll get the following workouts:  
  • 4 MMA-inspired workouts, each with a step-by-step breakdown of all the moves 
  • 2 bodyweight resistance workouts 
  • 1 relief workout 
  • 1 active recovery stretch workout
  • 5 Min. Core on the Floor
  • Core Kinetic
PLUS this FREE BONUS WORKOUT when you order from me:  MMA Mashup.  This workout combines all the best moves in one killer workout! From Boxing and Muay Thai combos to resistance and plyo burners, this challenging workout will leave you drenched—and wanting more! 
If you are looking to take you fitness to the next level you might consider adding on the deluxe upgrade: 
  • Agility Strength: Combine fast footwork drills with bodyweight resistance to help improve coordination and blast major calories. 
  • Agility Power: Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition. 
  • MMA Kick Butt: Carve lean legs and sculpted glutes with a nonstop mix of powerful kicks and calorie-scorching conditioning spikes. 
Check out this video to get a little taste of what the workouts will be like:  




When can I get Core De Force?  
Core De Force Challenge Packs go on Sale Monday October 31, 2016.  Challenge Packs are the best value and can only be purchased through a coach.  If you don't already have a coach then you can assign me as your free coach HERE.  

Core De Force base kits and upgrades will go on sale November 1, 2016.  


How Much Does Core De Force Cost?  
As you can see, Core De Force has a variety of options.  I always recommend going with the Challenge Pack because it gives you EVERYTHING: program guide, workouts, workout calendar, eating plan, 30 day free trial to Beachbody on Demand, and a full month of Shakeology - all at a highly discounted price and a low shipping fee.  

The Core De Force Challenge Pack goes on sale for only $140 starting October 31, 2016.  This would all cost you over $200 if you were to buy them separately, so you can why this is the best value hands down!  

The base kit will go on sale (no discount) at $59.85 on November 1st. 


Join My Virtual Fitness Group!
I take my job as a Beachbody Coach seriously and one of the best ways that I help my customers and coaches get results is with my Challenge Groups.  Challenge Groups are virtual fitness and nutrition accountability groups where I provide support and motivation to help keep you engaged.  As my customer you'll get some additional free bonuses such as ebooks, a Getting Started Right phone consultation,  and unlimited access to my own challenger education.  I don't want you buy a program from me just so it collects dust.  I want you to become the next success story and I will do all that I can to support you and keep you accountable.   

I'll be starting Core De Force on November 14 and I'd love for you to do it with me.  

Yes I know the holiday season is falling right smack dab in the middle of this but let me tell you that is not an excuse!  In fact, it's the biggest reason you should SAY YES!  There is never a perfect time to start.  The longer you wait to begin your fitness journey, the longer it will take and the harder it will be to get results.  How cool would it be for you to be down 5, 10+ pounds for the new year instead of having all that additional weight to get rid of?  

Together we will punch, kick and jump our way through the holidays as we fight for our goals!  

Are you ready to do this?  
Make sure you RSVP to my Core De Force event on Facebook where I will be sharing TONS of information about this program!  

OR If you would like to learn more about my challenge groups and if they could help you get to your goals, FILL OUT THIS APPLICATION and I will contact you to schedule a free consultation. 


Healthy Slow Cooker Baked Apples


The cool weather of fall always makes me crave the warm, comforting sweet desserts like apple pie and apple crisp.  But, I have a few issues with these desserts like A) takes a lot of time and effort to make, B) they are high in fat and carbs, C) I end up eating WAY too much.  

A much easier and healthier alternative is to make baked apples.  This fuss-free slow cooker recipe gives you the same delicious flavor but it’s much healthier and is portioned into single servings.  It’s a low sugar, low fat, 21 DAY FIX APPROVED option that’s just sweet enough to satisfy your apple pie cravings.   

Slow Cooker Baked Apples

Total Time: 2 hrs. 25 min.
Prep Time: 15 min.
Cooking Time: 2 hrs.
Yield: 5 servings, 1 apple each


Ingredients:
5 medium Cortland (or Honey Crisp, Macintosh or Mutsu) apples
½ cup whole wheat flour
½ cup dry old-fashioned rolled oats
¼ cup coconut sugar
½ tsp. ground cinnamon
½ tsp. pumpkin pie spice
¼ tsp. sea salt (or Himalayan salt)
2 tbsp. organic grass-fed butter, (or extra-virgin organic coconut oil)
¾ cup water


Preparation:
1. Core apples using an apple corer (or sharp knife).
2. Add water to a 3-quart slow cooker and carefully place apples in slow cooker so that they are standing upright.
3. Combine flour, oats, sugar, cinnamon, pumpkin pie spice, salt, and butter in a small bowl; mix with a fork until crumbly.
4. Fill apples evenly with oat mixture.
5. Cook on low for 2 hours, or until apples are fork tender. Remove apples from slow cooker. Cool for 5 to 10 minutes.

Portion Fix container count:  1 yellow, 1.5 purple, 1 tsp

Looking for more healthy recipes? Check out the Fixate Cookbook by Autumn Calabrese!


Healthy Sweet Potato Puffs

These delicious little puffs (aka muffins) are simple to make and make a great recipe to add in to your weekly food prep.  I was looking to make something that would use up the sweet potatoes and broccoli that we had in the house, AND I was also on a mission to make something that my 3.5 year old would actually eat.  He does love sweet potatoes and broccoli, so combining them into these cute little puffs seemed like a good solution.  They were a hit - not only with him but for my husband and I as well.



This recipe made A LOT.  I initially made these for my son but there were so many leftover that the whole family was eating them through the week.  They held up well in the fridge for at least 4-5 days until they were gone.  If you don't like having food stay in the fridge for that long, or if you can't eat them all within that time frame, I suggest freezing some of the leftovers.

Ingredients

  • Approximately 2 cups of cooked, mashed sweet potatoes 
    • I baked the sweet potatoes but you may steam if preferred.  I used a total of 7 sweet potatoes of various sizes from small - medium.
  • 1 cup of steamed, chopped broccoli florets
  • 2 large eggs
  • 1/2 cup cooked quinoa
  • 3 tablespoons non-fat plain Greek yogurt
  • 2 tablespoons of Bragg's nutritional yeast
  • Salt and pepper to taste
Directions:  
  1. Preheat oven to 400 degrees.  
  2. Mix all ingredients in a bowl.  Scoop mixture into mini muffin tins (I use parchment mini-muffin liners, if you don't use liners make sure you grease the pan).  Like I said, this makes a lot.  I filled the mini muffin tins and still had enough to make 8 regular muffin sized puffs. 
  3. Place in oven and bake for 25 minutes.  I left the regular sized muffins in for a total of 40 minutes.  
  4. Enjoy plain, or try with sour cream or ketchup!  





Looking for more healthy recipes?  Follow my Healthy Recipe board on Pinterest!  

Make Friends Who Force You to Level Up!


If you surround yourself with people who are on a similar journey as you, who share similar goals and ambition .... Woah baby! Watch out because you are going to start seeing yourself grow and succeed like never before.

It is said you are the average of the five people with whom you associate most.  So take a deep look at who those people are and ask yourself - are they supporting your goals and pushing you to be better?  If not, then it's time to make some new friends!  I don't mean ditch the old friends, just bring in some new ones that are ambitious, happy, and committed to a healthy lifestyle - just like you are (or strive to be).  

People who are not living a healthy lifestyle just can't relate to what you're going after.  They usually see healthy diets and exercise as some sort of punishment, not a reward.  They likely can't connect with your goals and might even make fun of your commitment.  I am not telling you to ban these people from your life, but if that is who you are surrounding yourself with most frequently it's going to be REALLY HARD to accomplish your goals and sustain this lifestyle.   

So that is why I recommend getting out there and finding yourself some new fit friends! If you can get yourself in a circle of supportive healthy-minded people it will bring so much value to your life!  They will help keep you inspired and be able to enjoy the journey that your living.  Living healthy ain't easy, but it sure can be a lot more fun when you aren't struggling in it all alone!  

So now you might be wondering exactly HOW you can find these friends. Here are some ideas:  

  • It s for a specific sport or activity, try looking for a club in your area or on meetup.com to find a team / group.  
  • You can join a gym or fitness studio.  Group fitness classes are a great way to meet people! 
  • HASHTAGS BABY!  Scope out Instagram for some specific #s that apply to you (#girlswholift, #fitbitfam, #fitover40, #momswhorun, etc.).  Connecting with friends virtually can be just as helpful as in-person!  There is a HUGE fitness community on Instagram so you can make new fit-friends all over the world!  
  • Challenge groups.  This is a great option for those who cannot get to the gym, or might be too shy to strike up random conversations.  In these virtual accountability groups that I host, I have made some pretty amazing friends and I have seen friendships made between the ladies.  Even though we are doing home workouts, it feels like we are part of something bigger.  

There is no denying that accountability works....  

The last couple of weeks in my challenge group I have seen some amazingly supportive messages and comments shared between the ladies. Many of us have never met in "real life", but you would never know it! We share so much in these groups, more than just fitness and nutrition, no it has helped us to form some amazing bonds. And it is these bonds and the accountability of being together in the group that becomes some special kind of magic.

I have seen several ladies openly admit that they were forced into making better choices because they saw what others were doing in the group or because of supportive comments that they received from the group. We respect each other. We make fun of each other. We cheer, we curse, we laugh with each other as we make our way through this journey together.

It fills me with so much joy to witness this because I know it's going WAY beyond the scale. 

When you have friends that push you to be your best, the journey is so much fun because you're never in it alone!

If you would like to learn more about my challenge groups send me an email at fabfitfunjen@gmail.com and we can chat to see if this is right for you!  

Find Your NEW Normal



If you had told me 5 years ago that I would never need to step foot in the gym to get fit I would have laughed at you. And I would have never believed that someday my living room would become my workout space, and That i would actually enjoy it.
I was ALWAYS a gym-lover. I loved the atmosphere and I loved the energy of group fitness classes. My favorite was spin class, which I became a certified instructor and taught for nearly 7 years. Throughout my life I bought plenty of workout DVDs (I'm a sucker for infomercials what can I say LOL) but I really hated working out at home and found them to be too boring.
But, things change a lot once you become a mom. My body changed, my mind changed, my heart changed, my whole world changed. I struggled so badly that first year… I desperately wanted to feel like the person I was before I became a mom, but I could not for the life of me make it happen. That is because I had tunnel vision and only knew what had worked for me in the past.
I am so glad that I took the chance to do this, because without this I know I would never have found my way back to my happy place of feeling healthy, fit and confident. My advice to any of you who might struggle finding your way back into a routine/lifestyle AB (after-baby) is to open your mind. Don't shut out things that you might not have enjoyed or that might not have worked for you in the past.
The most important thing is for you to be healthy and it might take a lot of failures, creativity, and searching to find what your new normal will be. But it is worth it! 
You deserve to feel your best, and your family needs you to be at your best.

A Smart Investment

Ok this message is going to all of you who don't see the value or need to invest in yourself. This runs true ESPECIALLY FOR MOMMIES!!

It's too often for my liking that I hear people telling me they can't exercise because they are too busy with their kids, or with work, or both! Or they say they can't spend money on their health / fitness.

A couple of years ago I was at a low point in my physical and emotional health.  I was willing to try anything to help me lose weight and feel confident again.  I remember holding out on Shakeology for sooo long because I did not think we could afford it. But you know what we could not afford, me being crazy! What good was I doing for my family being unhealthy, anxious, stressed out, tired, and self-conscious? 
I was also SURE I didn't have the time to exercise anymore so I held off on 21 Day Fix as well.   I didn't want to waste money on another workout video that I'd never use.  The truth was that the money was there and the time was there, but I wasn't using those resources wisely. Once I started realizing that I needed to change things not only for myself, but for my family, I had to prioritize how I was spending my time and money.

It actually made no impact to our budget or our lifestyle. And in fact it gave me more energy so I was able to be more productive during my day and it motivated me to help others (because I think everyone should deserve to feel this frickin good!!),  so the business started bringing in extra income to our family!

That's right I went from having no time and money to do this, to having more time and money! This happened because I finally started to realize that I mattered, and that I would be no lesser of a mom for doing something FOR ME.

MOMS - PLEASE don't ever forget that we deserve to invest time and money in ourselves. It doesn't have to be a lot of time or money, but dammit we deserve it! Stop making yourself feel guilty for wanting to do something for you. 

When it comes to your health then it's ok to be selfish and put yourself first. You deserve to feel your best. You deserve to feel confident, sexy, healthy, happy and ALIVE!



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