Pasta Puttanesca

A lot of times when people start to eat clean or healthy they assume that they have to go "cold turkey" with some of their favorite foods!! But let me assure you that you this doesn't mean you have to forgo your favorites. This pasta dish made with tomatoes, olives, and capers will satisfy your cravings, help you stay within your healthy guidelines and is packed with flavor!!

Total Time: 23 min.
Prep Time: 10 min.
Cooking Time: 13 min.
Yield: 4 servings, about 1½ cups each

Ingredients:
8 oz. dry whole wheat spaghetti
1 Tbsp. extra-virgin olive oil
2 cloves garlic, finely chopped
4 anchovy fillets, drained
1 (14.5-oz.) can diced tomatoes, no added salt
¼ cup pitted chopped Spanish (or Greek) olives
2 Tbsp. capers
1 tsp. dried oregano leaves
¼ tsp. crushed red pepper
1/3 cup chopped flat-leaf (Italian) parsley
¼ cup grated Parmesan cheese

 Preparation:
1. Cook pasta according to package directions; drain. Set aside. Keep warm.
2. Heat oil in large skillet over medium heat.
3. Add garlic, anchovies, and crushed pepper; cook, stirring frequently, for 3 minutes, or until anchovies melt into oil and completely dissolve and garlic is tender.
4. Add tomatoes, olives, capers, oregano, red pepper, and parsley. Bring sauce to a boil. Reduce heat to low; gently boil for 5 to 8 minutes.
5. Add pasta to sauce. Toss gently to coat; cook, stirring frequently, for 2 minutes, or until heated through.

Egg White Breakfast Burrito

Father's Day is this weekend and this would be a great "breakfast in bed" for the Man in your life!! Low cal, high protein and a great meal for the kids to help prep!

Ingredients:
1 Tbsp. olive oil
1 Tbsp. finely chopped red bell pepper
1 Tbsp. finely chopped yellow bell pepper
1 Tbsp. finely chopped green bell pepper
1 Tbsp. finely chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped, ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa
Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

Be the First to Get Your Hands on PIYO!!

So you hear all the BUZZ about this new Chalene Johnson workout called Piyo, you see the AMAZING results that are coming in and now YOU'RE ready to get in on the action right!!! Well in 2 weeks I will be starting my journey with Piyo and I want to invite you to do it along with me! I have friends who have done the program and even one in the pilot group who have shared with me that they have gotten a serious workout, left sweating and burned a ton of calories but NOT feeling like they just pounded the daylights out of their knees, joints and back! So for me I know that this program is just what I have been looking for.

Typically I have always been hard core, TurboFire, T25, Chalean Extreme, Body Beast kinda girl and I still LOVE the high intensity workouts. But my body doesn't always agree with that plan.  I can definitely tell when I've gone too far, I'm tight and need to stretch or an injury will be coming and this program is going to deliver strength AND flexibility. I know that this program is going to improve my range of motion so that I can excel at all areas of my fitness.  I am truly excited about this opportunity!

So Who Is Piyo For? EVERYONE!  It is a high intensity low impact workout that can be modified to meet everyone's needs.  It is meant to improve flexibility, torch calories and get you in the best shape of your life!

There is no jumping in this workout so it is great for someone who needs a low impact option.  It will overall give you a toned, sleek, and complete body transformation.  Piyo is inspired by Pilates and Yoga and was developed by Chalene Johnson who is also the creator of two of my favorite workout programs Turbofire and Chalean Extreme.  There are no weights required for this workout.

What Are The Details?

The workouts are anywhere from 25-45 minutes long.

You can receive your copy of Piyo 2 weeks prior to the launch of the program on Beachbody so make sure that I am your assigned coach and you have contacted me to reserve your copy of the workouts.  HAVE ME AS YOUR COACH!!

Also, as a coach you can receive 25% off your Piyo Purchase as well.  So make sure to ask me about the preferred customer discount.

What PiYo Workouts Included?

• Align (46 mins): The Fundamentals (46 mins)
• Upper Body (35 mins): this focused workout will strengthen and stretch your entire body, while building on the movement patterns you have learned in Align.
• Define: Lower Body (25 mins) will shape and tone everything from your glutes, hamstrings, quads and calves gently, yet effectively to help you get sleek and lean legs.
• Sweat (35 mins) is a traditional PiYo Workout that is fast paced with body weight strength training and ab work!
• Core (30 mins) an ab-centric workout that targets every angle of the abdominals and back. I’ve read this will be a calorie-torcher too!
• Drench (45 mins) is a total body workout to get you sweaty, burning calories, and going to have your metabolism on fire!
• Strength Intervals (25 mins) designed to tone the whole body and burn tons of calories with no weights required!
• Sculpt (30 mins) no weights are required for this intense, full-body workout either!
• Get the full set when they go on sale by signing up for an email reminder.
• You’ll receive 9 workouts total plus get them 2 weeks earlier through a coach – sign up to get them first here.

Piyo workout for everyone

Piyo will be released on June 23rd to Team Beachbody customers.  You can be the first to score your copy of the Piyo Challenge Pack and land yourself a spot in an exclusive Piyo Test Group.  This is a select group of individuals who are committed to starting and finishing the program and getting the best results possible. In order to secure a spot you have to be willing to give it 100% commitment over the course of the program! You must be willing to invest in the fitness, the nutrition and the support.  If you put some skin in the game I am more than willing to meet you half way!

What is a test group and how do I join?
A Piyo Test Group is a group that is unique to my style of coaching.  It is a closed online accountability group in which everyone will submit their results to Team Beachbody for a chance to win the monthly and quarterly prizes plus you will have the opportunity to be one of the first people to complete the program and share your proof that transformation is possible if you follow the schedule, stay committed and are dedicated to your success.

Testimonial:  Since I started PiYo six months ago, I have broken every single personal marathon pace and I’m astonishingly faster than I ever dreamed possible. I broke the four-hour mark for my marathon time and I know it’s because of Piyo. Plus, normally I’m spent for a week after a marathon, but the next day I felt great! – Student of Chalene’s

Women's 21 Day Fix Results

I met Kayla Michelis in early May of this year. We connected on Facebook by way of Pinterest...How cool is that?? Seriously I LOVE social media. It has brought some truly amazing people into my life!! But what we were chatting about was this new program called the 21 Day Fix. Kayla had purchased it and began her journey on her own, but was looking for a little more. She wanted that community environment where she could get support, accountability and really live her passion helping other challengers in the group. She was a little a head of the others since she started on her own so without further delay check out her story in her own words and help me congratulate her on her AMAZING transformation of 11 pounds and 7.5 inches in 21 days!!!

"I started my fitness journey a little over a month an a half ago when I was at home playing with my kids. We were running around trying to catch butterflies, when I had to stop and catch my breath! I was embarrassed with myself and how out of shape I was. That's when I tool the stand and decided to commit myself to doing something to change it! That's when I saw a commercial for the 21day fix and I was sold! I ordered it! May 15th I started to program and hit it full forced! No cheating and never missed a workout! I also was introduced to shakeology and incorporated that into my daily meal plans! That was a game changer for me, no more cravings and feeling so much better on the inside! I stuck with everything for the full 21days and loved every minute of it! 2 1days later and I hit my first goal of losing 11lbs and a total of 7.5inches! I swear by this program working and have continued with it to this day!!

Not only has Kayla started to transform herself physically and mentally but she has also signed up to be a Beachbody coach to pay it forward and help others achieve the same! After speaking to Kayla a couple times I instantly knew that she was born do to this. She is a natural teacher and is SO very passionate about this she shares with others every opportunity she can get. Keep an eye out for this girl, she's going big places!!

If you are looking for support on your own health and weight loss journey I would love to connect and get you started. Please fill out the application below to be considered for our next 21 Day Fix accountability group!

Grilled Chili Flank Steak

Barbecue Sauce can be PACKED with sugar, don't believe me? Go check out your favorite bottle and see for yourself, I'll wait......SEE!! :) So let's clean things up a bit and let chili paste (with just 2 grams of sugar per tablespoon) give your steak a kick! If you manage to have any leftovers, slice remaining steak for a Thai-inspired salad the next day. And if anyone reading this is doing the 21 Day Fix, it is DEFINITELY Fix friendly!!

Serves: 8
Prep time: 5 minutes
Refrigerate: 30 minutes
Cook time: 16 minutes

Ingredients
2 tablespoons Roasted Red Chili Paste
2 tablespoons vegetable oil
1 tablespoon black peppercorns, crushed
1 tablespoon cumin seed, crushed
1 teaspoon coarse sea salt
2 pounds flank steak
Fiery Thai Salsa, optional (recipe follows)

Directions:
Mix red chili paste, oil, peppercorns, cumin seed and sea salt in small bowl. Coat steak evenly on both sides with mixture.
Refrigerate 30 minutes or longer for extra flavor.
Grill steak over medium-high heat 6 to 8 minutes per side or until desired doneness. Let stand 5 minutes before slicing. Cut steak across the grain into thin slices.

For the Salsa:
Mix 1 large ripe mango, peeled, seeded, and coarsely chopped, 1/4 cup chopped fresh cilantro, 2 tablespoons fresh lime juice, 2 tablespoons Sweet Red Chili Sauce, and 1 teaspoon minced garlic in a large bowl until well blended. Cover. Refrigerate until ready to serve.

Nutrition score per serving:
Calories: 194
Fat: 10g
Saturated fat 3g
Protein: 24g
Carbohydrates: 2g
Cholesterol 68mg
Sodium 348mg
Calcium 33mg
Iron 2g

Recipe found on www.shape.com

Bikini Boot Camp

I'm looking for 10 women who need to lose 10-15 pounds and want to join in on my next Bikini  Boot Camp Challenge Test Group, Monday June 2nd.

And there is a FREE GIFT for the FIRST person who upgrades to a PREFERRED CUSTOMER ACCOUNT!!! You’ll get a Hamilton Beach blender with travel cup attached and a Slimming Pack to get you started right

Are you saying, "not possible?" Oh YES it is. One of my clients lost 17 pounds in 21 days and she can't believe how much she eats on this plan. EVEN CHOCOLATE and WINE. Yep. No lie.

The weather is warm and the kids are ready to go to the pool.  Seriously, how can you look at those beautiful faces and tell them that you can't go to the pool because you don't like the way that you look in a bathing suit?!?!  SELFISH YOU MIGHT SAY!  Although, you can't tell me that the thought hasn't run through your mind or that you haven't used another excuse to cover up for the real reason you won't go to the pool.  Your excuses might sound like this:

I have to clean the house

The laundry is overflowing

I need to run errands 

It's right in the middle of nap time

There is a chance of rain so maybe we should reschedule

Oh my all of a sudden my stomach hurts so bad, can we go to the pool another time?

It's not fair to yourself or to your kids to make excuses why you can't enjoy the simple pleasures of summer.  I am saying this to you because I was once that person who made excuses for going to the pool. Then, I would be at the pool with my arms crossed hiding my belly and analyzing every other person at the pool.  I validated my feelings by pointing out their flaws in my mind!  Seriously, IS THERE SOMETHING WRONG WITH ME?  Do you do that too?

Enough is enough!  Right!!  You definitely don't have to starve yourself or do a juice diet or eat cabbage to lose weight and feel good about yourself.  I know that your summer is busy, you are traveling there are vacations and picnics and road trips and lots more.  Don't let that be another excuse to start later.  I will work around that.  I am excited to announce a special summer challenge group just for you!

On June 2nd I am kicking off the Bikini Boot Camp Challenge.  My goal is to help you kick the excuses, end emotional eating, arm you with the tools to be successful and teach you how to make it a lifestyle and not a crash diet.  It's a kid tested and husband approved approach to weight loss and living a healthy and fulfilling life!  My mission is to set you up with a fitness program that is not too easy and not too hard but just right for your ability level. Then, using color coded, pre portioned food containers to create a customized meal plan, I work WITH you so that you can learn how to plan out your meals, prepare healthy snacks, give you recipes, tips, motivation and accountability to start and complete a fitness program!  I call it a CHALLENGE GROUP!!!  It's not a competition to see who can win or lose the most weight but yet it's an accountability group.  It's a place that you can feel safe, you can feel comfortable talking about your struggles and triumphs, where you won't be judged for making a mistake instead we encourage you and  celebrate all the victories along the way!

The group will begin on June 2nd.  The requirements are that I am YOUR coach!  I will help you choose a fitness program to meet your needs plus you are required to replace 1 meal a day with Shakeology for the duration of the challenge.  The challenge is 28 days long!  Then, I will add you to the accountability group where we will set goals, track our progress, make your meal plan, teach you how to prepare healthy snacks, I will give you recipes and more!!  We will track our progress at the 21 day mark and make any changes at that time to the plan!

So yes, I'm sure you stopped at the Shakeology and said, heck no I don't do shakes or you said I don't want to be dependent on a shake to lose weight right! Well I was the exact same way.  Let me tell you I was so surprised at the difference Shakeology made in the way I felt!  Clearly I wasn't eating the recommended daily veggies or even getting enough of the vitamins and minerals from my foods that I was eating.  When I added in Shakeology (not a protein shake but a complete all natural meal) I stopped having cravings for sweets, I was making better choices vs the drive thru, I had energy naturally minus caffeine and I was truly pushing harder in my workouts because I was getting nutrition so my body could function properly!  No joke and I swear I'm not lying!!  It works!  (ok done with my soapbox, continue reading!!  LOL)

I can honestly say that the Challenge Groups changed my life!  As a mom I needed an outlet for support that I could do from my living room! This was a place that it didn't matter what I looked like, it didn't matter if I missed a step here or there, I didn't need fancy workout clothes!  I just needed me, myself and the TV!!!  The accountability group was my sounding board and MY COACH carried me through the tough times!!!!

Do you need that kind of support?  Do you continue to sign up for gym memberships, aerobics classes, weight watchers meetings and then fail to follow through?  Not this time!  It's different now!  You are READY and I am here to help you change!

It all starts with you COMMITTING to MAKE THE CHANGE!!!!
I'll provide you with:
-30 minute daily workout plan
-Nutrition plan
-Perfect portion container system for meal prep (no over or under eating)
-VIP accountability group
-Personal coaching and guidance on your goals

FINE PRINT: Free gift is ONLY available to the first person who contacts me to join the group as a preferred customer. This MUST be a NEW customer and you must sign up by WEDNESDAY MAY 28th to qualify for the free gift. Lastly you must contact me prior to signing up to confirm you qualify :)

If you know someone who might benefit from this opportunity PLEASE feel free to SHARE this post!

Please fill out the application to be considered and mention the free gift in your notes

Triple Berry Summer Salad

Happy Memorial Day Weekend!! Most likely you'll have a gathering, BBQ or potluck of some sort this weekend and most likely there will be lots of food and drinks that might throw you off track! So here is a YUMMY triple berry salad to bring so you have some healthy options!!

Ingredients:
9oz baby spinach, torn
1 cup sliced strawberries
1 cup raspberries
1 cup blueberries
1/2 cup sliced almonds, toasted
1/3 cup chopped basil
1 avocado, chopped
4oz goat or feta cheese
Directions: 

1. Divide baby spinach between plates then top with berries, almonds, basil and chopped avocado. Crumble goat cheese on top then dress with salad dressing. I recommend raspberry or strawberry balsamic vinegar, but any olive-oil based vinaigrette would be fantastic.

***For more recipes and tips shoot me a friend request on FACEBOOK or follow me on PINTEREST!!


Recipe source http://iowagirleats.com/