Turkey Taco Boats

Turkey Taco Leafy Boats

Turkey Taco Filling

1/2 lb. ground turkey seasoned with Mrs. Dash Chipotle

1 c. black beans (soaked overnight and cooked in crockpot)

1 c. frozen corn

1 c. tomato/onion diced 

squeeze a lime

garlic

Layer on leafs of romaine.  

Top with a spoonful of mashed avocado and drizzle with homemade ranch dressing.  

Don't Let the Summer Heat Knock You OUT!

http://www.fitnessmagazine.com/workout/running/tips/running-in-heat/?sssdmh=dm17.680849&esrc=nwfitdailytip072713

Higher than 104 degrees:
No-brainer: Move it indoors, because you're at severe risk of heat-related illness, including heatstroke. (A 100-degree day with just 40 percent humidity will feel like 109 degrees.)

Between 91 and 103 degrees:
Exercise early in the morning, when it's coolest, and keep your workout superlight, suggests Brian Rosetti, a running coach and the founder of the Run S.M.A.R.T. Project.

Between 80 and 90 degrees:
Keep workouts shorter than usual and moderate, like this routine from Rosetti.
0 to 10 minutes: Jog at an easy, conversational pace.
10 to 15 minutes: Run at a harder pace (90 percent of maximum heart rate) for 30 seconds, followed by a 30-second recovery jog. Repeat four times.
15 to 25 minutes: Jog at an easy, conversational pace.

79 degrees or lower:
Save your long or most challenging runs for these milder days.

Parmesan Crusted Chicken, Brow Rice, & Veggies

What an awesome day today! 

 T.G.I.F.!!!  

I got to sleep in and woke up to find the house empty!!!  The hubby had woken up early, worked out, and then got himself ready for work and the nugget ready for school!  Off to work/school they went, and this mamma was still sleeping!  I'm usually the one to get Haylie to daycare in the mornings, and since she started two months ago, I have really missed staying in my pajamas until noon.  So I got up around 8 (yes, I know...that's what I call sleeping in),  did my morning routine:  water, shakeology, coffee while watching Live with Kelly & Michael.  Then, picked up the house, which wasn't much work today since the husband had already done most of it!!!  #spoiledandiknowit  Went for my 30 minute run, hubby rescued me from my long walk home on his way home from work, and so we decided to head to a movie!  We went to see The Heat.  Very funny!  but...very unhealthy...movie popcorn is my weakness.  So when we got home I knew I needed real food in me, and so I made a healthy breakfast burrito.  Then, after playing with the kiddo and watching Monsters for the MILLION GAZILLIONTH time, I made this scrumptious dinner.  Notice my plates?!??!  They are my obsession now that I am trying to eat clean.  The portion slots make it so simple.  One slot for lean protein, one slot for whole grain, and two slots for veggies!  Feeling content and proud right now!!!  #newu4good

Parmesan Crusted Chicken with Brown Rice, Peas/Corn, 

and Spinach Salad with Greek Yogurt Dressing

Parmesan Crusted Chicken 

(Chicken, Egg Beaters, Wheat Flour, Parmesan, Garlic, and Oregano)

Dressing

(Greek Yogurt, Skim Milk, Ranch Packet)

Fresh Spinach, Chicken, Mozzarella Pan Noodles with a side of zucchini garlic bread

Wow was this a yummy one!  I've been bad about following recipes lately and instead just throwing together healthy ingredients.  I do like to keep my ingredient list very minimal so it's been neat exploring how different veggies taste!

Pasta:
- whole grain noodles
- olive oil
- garlic
- reduced fat parmesan
- pan seared chicken breast (diced) - season with Mrs. Dash Table Seasoning
- fresh spinach (toss this in after you take all of the above off the stove.  I have learned quickly that fresh spinach wilts fast, and I personally prefer the slightly crisp taste! )

Parmesan Bread (aka...parmesan roasted zucchini):
- one zucchini - sliced lengthwise, then in half
- bake in oven skins up  350 for 10-15 minutes.  (gets the natural juices and flavoring going)
- flip over and top with garlic & parmesan cheese.  then back in the oven 425 for 5 minutes.

Sauce:
- can natural tomato sauce
- basil
- oregano
- sea salt
- pepper

*DISCLAIMER:  VEGETABLES FILL YOU UP FAST!  this was way too much food so I have some yummy leftovers for lunch tomorrow :)

Been working a lot on my clean eating!  Want to join my free Clean Eating Support group send me a message at anewyouforgood@gmail.com or check out Coach Kristen

Cottage Cheese, Cucumbers, and Cherry Tomatoes
Afternoon Snack

Garlic Chicken & Kale Soup w/wheat bun

1 carton if organic veg broth or low sodium chicken broth 
1 cup chopped carrots 
1 cup chopped onion
1 tbsp garlic powder
1 tbsp oregano
1 tbsp basil 
Add as much kale as you want at end. 

Let simmer on high in crockpot for 3-4 hours. 

I added more of the seasonings to our liking at the end:)

30 Day Crunch Challenge...30 Days to Clean & Lean

Big things are happening this month!!!  We started out this month with doing a 30 Day Crunch Challenge.  It's very simple.  Just do 100 Crunches a day.  You can do them all at once, split them up, do a combo of ab exercises, whatever!  Just get your crunch on every day!!!  If you would like to join, please head over to my facebook group and ask to join in:

Crunch Challenge by Coach Kristen

Next big thing coming up is Monday, July 15th, I'm going to be doing a little professional development and reading up on Clean Eating.  "You can't out-train a bad diet".   and that is where I am at.  I have gotten this fitness thing down to a T!  I'm addicted, I crave it, but even though I'm not eating "bad" all the time, I'm not seeing the progress I could, if I focused on my nutrition.  Sot it's time to get back to the basics!  So join me my 30 days to Clean & Lean Group page by shooting me a message at anewyouforgood@gmail.com

In the mean time, try this Flat Belly Diet out.  

It's combining our July goals (crunches and clean eating) into one!  

30 Days into Insanity

Kristen's Journey

In January, I decided I needed to do something different with my life.  I was tired, moody, and the heaviest I have ever been.  Of course it affected everyone around me too especially my husband and daughter.  Being a stay at home mom and my husband working night shift for the air force, I found it very easy to just stay at home.   Luckily, I woke up one day and realized that something needed to change and that I was cheating myself and my daughter out of this beautiful life here in hawaii!

So I joined a Beachbody Challenge group.  I started clean eating, drinking shakeology, and I did Insanity for the second attempt, but this time I DID IT!!!  I lost 10 lbs in the first month, and then my weight kind of plateaued.  I noticed the rest of my weight slowly fall over the followings months, but what kept me going was the support of my groups and also feeling a difference in my energy levels, my happiness, and my clothes!!!

Currently I am doing another round of Insanity.  I just finished month 1 and am doing recovery week mixed in with some Island adventures including hiking up to a beautiful ocean view of a lighthouse!!  I can feel my body changing again, and all though the numbers on the scale are not really budging again, it's okay.  I know I'm being healthy, and the weight will come off if I just keep with it!!!

When I first started this journey, I kept focusing on becoming one of those "Before & After" photos.  I never thought it would take me this long, and that has caused me a lot of frustration at times and temptation to give up, but again these accountability groups have kept me going!  So as I continue on my journey I'm reaching out to others and trying to help them make this lifestyle change too!

Being a teacher myself, I know how hard the summer months can be.  So many plans, and so little time.  You would think we would have all the time in the wold to workout, but knocking of a to-do list, time just seems to slip by.  So instead, let's focus on Clean Eating and Shakeology.  Mark your calendars for July 15, and join me as we do a 30 day Challenge - Schools out for the Summer.

If you are interested please contact me @ anewyouforgood@gmail.com

Spaghetti Squash

Spaghetti Squash

I did it!!! I finally made spaghetti squash!!!  and let me tell you so simple :)

Buy a spaghetti squash ($4 here in hawaii).  Cut in half.  Gunk out the seeds and guts!  (Had to have hubby help me cut it in half...it's pretty firm).  Bake rind side up in 375 oven for 30-40 minutes.  Take out and shred into noodles with fork.

My sauce was simple.  Mushrooms, onions, italian seasoning, ground turkey and tomato sauce!

added a nice salad too!

Six Months!!!

This month marked 6 months since I started this journey!  You know that saying, "a year from now you will wish you would have started today"???  Well, gosh that is so true!!!  I look back and am so thankful that I had that Ah Hah moment that made me realize it was time to really change my lifestyle.  I began my journey in January, and I honestly remember thinking, "I don't really need this, but I'll give it a try.  I could do this on my own if I really wanted to."  Well, the truth is, I had been saying that for some time, and no big changes were happening.  I needed to step out of my comfort zone and challenge my mind and my body.  So 6 months ago, I plunged myself into my first Challenge Group.  I did okay with that group.  I stuck with it, but it was kind of a chore to make myself workout every day.  

Wow has time changed!  Last night I was up all night because I had downloaded some new music to workout to Insanity with and I was too excited to sleep!  Hahaha!  So you know what, I look back and I'm very thankful that 6 months ago I started when I did.  After I conquered my first 12 weeks I was like, ok well I'll do one more.  And here I am now, instead of talking about doing just one more, I'm already planning 6-8 months in advance of what I'm doing next!  One of the great benefits of the beachbody programs is that they have these awesome 6 - 12 week calendars.  It lets you focus on short term accomplishments instead of thinking of having to workout everyday forever.  I promise you if you think short term, and survive, you are going to start thinking long term too!  

I cannot even put into words how excited I am to look back in a year and see how far I have come!  I may still not be at my dream weight or ideal body, but I know I am going to be keep doing what I am doing!  and I am because of you!  You guys are what motivates me to keep doing this everyday.  Who am I to want you to be healthy and fit, if I'm not doing it myself!?!?!  

Send me a message so we can get you started on your journey too! 

 "A year from now you will be glad you started today!"  

3 Day Cleanse...Jump Starting a Weight Loss Bandwagon

Today, the hubby and I started the Shakeology 3 Day Cleanse.  I've been working on my weight for 6 months now and have had lots of ups and downs.  Lately, I've been kind of plateaued out and been looking for that jump start to go along with the Insanity workout program.  So since I have Rest Day tomorrow, and only the Fit Test on Monday, I thought this would be a great opportunity!!!  Now, since it was a last minute plan, and I was doing Insanity Pure Cardio & Abs today, I decided to modify it a little.  

Breakfast:  woke up drank hot green tea (instead of my usual coffee) and Shakeology with water.  

Snack:  oatmeal, almond milk, and frozen berries blend. (this was against Cleanse plan, but I needed fuel for my workout!)

Lunch:  leftover turkey on wheat sub and some popchips.  

Snack:  Shakeo with water.  

Dinner:  Fresh Vegetable Salad with broiled chicken seasoned with Mrs. Dash's table seasoning. 

(see picture below)

Dessert:  Shakeo with water, and a cup of hot Green Tea.  

Dinner was so yummy!!!  and although I was tempted to eat something carb-y for dessert, I refrained and now that the moment has passed, I'm really glad I did!  I will say that I am having a bit of a headache currently.  I don't know if it's allergies, caffeine withdrawal or what!!!  Trying to push the water before bed to hopefully mend the headache!  

Stay tuned for updates tomorrow and weigh-in!  

Cardio Power & Resistance.

I think this my least favorite of month 1 videos, but probably because there is so much upper body strength required, and that is my weakness!!!  I have really been struggling this week with my workout time. For the past year, I have been working out while my daughter naps.  It's my time to clear my head, get my sweat on, and make each day a great day!!!  However, she just turned 2 and likes to protest her nap time.  So...needless to say, it stresses me out, and makes my workouts a lot less fun because I'm constantly worrying about her!  Love her to pieces but trying to not let this phase of her's break my stride!!!  Might be time to start figuring out a new routine :(  

Do you have obstacles like this in your life too!?!?...I know we all do!  Thankfully, I have my facebook group that keeps me motivated even when I want to throw in the towel!!!

Egg White Breakfast Burrito

Egg White Breakfast Burrito

This burrito is loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.

Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Preparation Difficulty: Easy
Yield: 1 serving

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.

Nutritional Information (per serving):

Calories: 232

Fat: 6 g

Saturated Fat: 2 g

Cholesterol: 15 mg

Sodium: 715 mg

Carbohydrate: 26 g

Fiber: 4 g

Sugar: 4 g

Protein: 17 g

Week 2 Day 3... Plyo Cardio Circuit

Just finished Plyo Cardio Circuit.  I LOVE this workout and HATE it.  I think it is challenging, well put together, but makes me feel good after...NOT DURING, but I feel very accomplished after when I am dripping in sweat and out of breath and body shaking!  I like listening to feel good pop music while I workout, but my new addiction is switching to Country when I go to the cool down.  Today's song was American Soldier by Toby Keith.  Feels like it has been forever since that song came out!  Brings back a lot of memories and a lot of emotions...good AND bad!  But I must say, if I my old self from back then saw what I was doing to change my life around today, she would be proud.  Life is short.  Don't live it full of regrets and should haves.  Don't put off til tomorrow what should be done today.  Get healthy.  Get happy.  Get fit!  

Week 2....Soreness

Did you know that week 2 of a program tends to be when you will feel the most soreness?  It's not just the feel it the next morning kind of soreness.  It's the kind of aching that you hurt to laugh, you hurt to move, and it lasts longer!  Welp, that about sums up exactly what I am feeling as I just completed week 2 day 2 of Insanity (2nd Round).


You become SORE and tempted to skip a workout. However, EXERCISE actually increases circulation, which in turn, SPEEDS HEALING. So keep going and make sure to get your 8 hours of sleep each night so that your body is getting the rest and recovery it needs.

As for me, I'm heading to bed early and gladly looking forward to Cardio Recovery tomorrow!

Leftovers for lunch

So I am not a picky eater by any means (very unlike my husband), and I love eating leftovers for lunch!  Today I had last night's dinner...  PULLED PORK, SWEET POTATO PINEAPPLE MASH, and BROCCOLI.

For the pulled pork, I just by the leanest package of pork that's a decent cost.  Throw it in the crockpot with a little low sodium organic vegetable brother and seasonings (paprika, sea salt, pepper, garlic & onion powder).  Let it cook all day, and pull it apart in afternoon so it can marinate before dinner!  If it's not pulling apart, then it needs to cook even longer.  It will eventually just shred apart!

For the sweet potato pineapple mash, (recipe from Skinnymom.com), I just peeled and diced 3 sweet potatoes, added a can of pineapple, and some brown sugar.  Seriously delicious!!!

For the broccoli, I went all out!  Just kidding.  I had some frozen broccoli.  Steamed it and added some no calorie butter spray and some salt & pepper.

I probably should have cut back on the salt even more, but I am still transitioning the hubby into this healthier lifestyle, and he's a country boy that loves his salt!  Oh by the way...my picky eater of course doesn't like healthy sweet potatoes, so I made him a cup of rice!

One week down, one inch off my waist!

Week 1 Review

Well, I finished that last of the Insanity workouts for the week!  I think Plyo Cardio Circuit is the most trying workout for me because you do your exercises and then repeat them 3 times through!  This is where the mental struggle comes in for me!!!  I know what I still have to do and if I don't like...(for example suicide jumps...AKA BURPEES!!!), then I dread doing them 2 more times!  However, I have come a long way since the first round of Insanity.  Mentally I am stronger and push myself to do the exercises I don't enjoy doing or am not that comfortable with!  The only way I am going to see different results is to start doing things differently!  So "old Kristen" would have given up and just not done the exercise she didn't like or maybe conveniently take a water break during that time, but not the "new Kristen".  No breaks.  No cheats.  and that is why this time is going to be different for me!

Still staying off the scale until the second fitness test next Monday!  This is the first time I have ever followed that fitness rule of don't weigh yourself every day, so I am excited to see if it really works!

Now time to enjoy a little family time and maybe a cookie!!

Week 1 of Insanity

So, I have been truly motivated by the changes I have made to my life, and have been trying to share them with others over the past couple of months.  We have been doing our little mini facebook group challenges, and I have seen awesome feedback!  These ladies do not realize that their energy to what to get fit is what keeps me getting fit myself.  So, naturally, when some of them started talking about insanity, I just had to join in for a second round!  So here I am, Week 1 Day 5 completed!

Insanity was very challenging for me the first time.  I don't know if it was more mentally or physically challenging, but I do know that it changed me!  I was kind of dreading getting back into the second round of insanity, but I have had an awesome support team that has motivated me to not just survive it this time, but instead to KILL IT!  and with one week in, I will say that I am doing just that!  I still need to continue to work on my nutrition, but I can already feel my body changing again!  I attribute this different experience to the E&E, Energy and Endurance pre-workout drink from beachbody.  Just one scoop gives me the UMPH I need to get pumped up and make it through the entire video.  The first round of Insanity, I was not able to complete the videos.  I had to take breaks multiple times!

I'm so excited to see what is ahead as I keep pushing play each day!

If you would like to join my FREE facebook challenge group please send me an email at:  anewyouforgood@gmail.com

Eating healthy without going broke!!!

As for eating healthy for less money, here are my tips and tricks. 

1. Buy in bulk. (Apples, onions, potatoes, chicken, lean ground beef, pork chops). I cut all bulk meats in 1/4 and freeze separately for entire month/paycheck.

2. Buy frozen and cheap (store brand) vegetables, fruit, meat. I know it's not the same, but to me it's worth it and it works. Also, helps not waste food because I only pull out a cup or handful at a time.  

3. Eat leftovers as a meal. If I count on my leftovers as a second days meal, then I tend to control my potions better. Also, I waste less food if I spread it thin! (Another option is freeze leftovers for next weeks lunch!)

4. Keep your meals simple. Think of food as fuel for your body instead of as a gourmet meal. I've saved a lot of money by simply doing a chicken breast with mrs. dash, a frozen cup of vegetables and half a sweet potato. No seasonings or extra special ingredients. It can get boring, so like once a week fix one of your yummy new fun recipes.  Eliminate almost all your liquid and replace with tap water.  

Since January I've been working on simifying my diet. I've cut out recipes because more ingredients means more money. And I've also learned to live on leftovers and repeat meals/snacks for all week. Oh and I pay attention to prices at store. If ground turkey is more expensive than normal then I suck it up and change my menu and eat lean gr beef or chicken or no meat.  Be flexible and creative with your groceries depending on prices!!!  

Please remember I am not a nutritionist, and I am not a purist that believes you can ONLY eat fresh, organic, natural...blah blah blah!  I do what works for my budget, my tastebuds, and my fitness journey!  

for help with your wellness journey email me

Contemplations of Motivation

The story is all too typical; all too familiar. How many of us do the same thing over and over?

We dream a wonderful dream. We want it so bad that we can taste it. It can be exhilerating and inspiring to contrive the dream. When we break it down into steps and goals in attempt to bring it to fruition is when it becomes daunting.

Have you ever stopped to wonder why we come up with so many excuses and allow them to get in between us and our dreams?

I was watching The Vampire Diaries today while I was contemplating what to write for Kristen's request. The main character almost allowed the love of her life to slip through her fingers; to be lost forever. All on account of fear. As I watched her sieze what she wanted, it struck me that this is all I must do as well.

I cannot allow the fear of faillure or change to impede my progress. Every time that I see myself making up excuses for not doing what needs to be done, I must realize what is truly happening. I must once more resolve within my heart to keep pushing and not fear my own dreams, no matter how impossible they may seem at the moment.

I am reminded of a quote from a movie (A Cinderella Story) that I would like to share with you in closing.

"Do not let the fear of striking out keep you from playing the game."

Guest post by Bridget J.