Meal prep really CAN be fun!  It’s just a matter of being prepared, that’s all.  So, what are some tricks to the “prep” life?

  1.  Make your shopping list well ahead of time before you go grocery shopping
  2.   Plan your menus (including left overs) for the week
  3.   Purchase fresh produce that you KNOW you’ll eat ONLY for one week (don’t overbuy)
  4.   Chop it the day you buy it
  5.   Portion out veggies and protein in portion sized containers
  6.   Weigh and measure EVERYTHING
  7.   Always keep your knives sharp and cutting boards clean
  8.   Prep snacks complete with fat sources (like nuts/trail mix) as well
  9.   Enjoy the fruits of your hard work!

    Instead of posting a random sunset picture or a selfie, Check out this list of good quotes for Instagram that fit different types of photos and selfies.

I love Transformation Tuesday SO much I thought I would share with you how to transform AVOCADO’S into fudgesicles!! They are SO yum and SO healthy!  Check it out:

Dairy Free Fudgesicles

2 lg. ripe avocados peeled and diced

2/3 c. cacao powder

1/2 c. maple syrup

1/2 c. coconut milk

1/4 tsp. cinnamon

1/2 tsp. vanilla

1/4 tsp. pink Himalayan salt

 

Instructions:

  1.  Add all ingredients to a blender and blend til smooth. 
  2. Spoon mixture into popsicle mold. Tap on counter to get air bubbles out.
  3. Freeze 3 hours
  4. Run under warm water to loosen fudgesicles from mold.

Time for some Spinning?  Oh how I love me some spinning!  You coming today?  Fuel Fitness 12:10 – 12:50 Come and check out the NEW studio!  WOOT!

10 Things That Happen At Your First Spin Class

And now for the Best Hummus Recipe EVER!
Ingredients:
30 oz. can chickpeas (garbanzo beans) drained with liquid reserved (use 2 15 oz. ORGANIC canned beans)
1/3 c. chickpea liquid, or more if needed
½ c. Tahini
¼ c. olive oil
2 lemons juiced
2 garlic cloves
1 tsp. cumin
½ tsp. salt

Garnish:
Olive oil, paprika, fresh parsley

Instructions:
1) Add all the ingredients to your blender and secure the lid. Remove the lid cap and insert tamper.
2) Blend on high for 30 seconds (or more for a creamier texture) and use the tamper to push the hummus into the blades. Add more chickpea liquid, if desired, for a softer hummus.

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What do you do when you’re on the road with a bad influence? 

Here I am all excited to stop at a real cool antique/fruit stand to grab some organic fruit only to find Tim hovering over by the candy.  Talk about a bad influence…(look how happy he is)!

Of course I’m ALL about living–but when you’re on the road it’s already hard enough to  make healthy choices without having a bad influence tagging along.  So, I thought I would trouble shoot it!

  1.  Come prepared with TONS of water
  2.  Pack some healthy snacks in advance (I made some home made hummus and brought some veggies to dunk in it (sugar snap peas, baby carrots, and snap beans).  
  3.   Bring along a healthy sweet treat!  (I made some healthy snicker bars with 0 sugar)
  4.   Allow yourself a real treat (ice cream) with out over doing it.  
  5.   And love your bad influence unconditionally without indulging in their wishes!

Cheers to being on the road!


Boot Camp on tap for today.  Let’s do some PYAMIDS today!  REAL pyramids!  HA!  See you soon….Fuel Fitness 12:10 – 12:50


Go harder, longer, faster, and stronger than ever before with these intense yet-inspiring motivational quotes that are sure to take your fitness to the next level.

Ever wonder what exactly you need in order to build the perfect smoothie that includes all the macro nutrients?  Simple, here’s the formula:

  1.  Protein:  1 serving (usually 2 scoops protein powder)
  2.  Carbs:  2 servings (usually 1 fruit and 1 veggie–you can do 2 fruits that equal 1 c. )
  3.  Fat: 1 serving (usually 1 T.  like a nut butter , oil, or whipping cream)
  4. Liquid:  1 serving (usually 1 c. and you can add ice if needed)

Enjoy!  Mix it up–try different combinations.  Makes it way more exciting.  Here’s my favorite recipe:

Peanut Butter Chocolate Smoothie

2 scoops of chocolate protein powder

1 banana (equals 1 c. cuz it’s high in sugar)

1 T. peanut butter

1 c. almond milk


Don’t forget to SIGN UP for the Toxins and weight loss workshop TOMORROW August 8, Thursday from 4 – 7 pm Force Fitness training studio.  925 Menlo Park Rd.  Space is limited so sign up now!


It’s a TABATA kind of day at Boot Camp today!  Yep, we’re outside, so bring WATER, sunscreen, lip balm and hats if needed.  It’s going to be HOTTTT!  See you soon.  Fuel Fitness 12:10 -12:50 OUTSIDE!


If it doesn't challenge you it won't change you poster $10.05 by BetterThanYesterday The post If it doesn't challenge you it won't change you poster appeared first on wit whimsey. #motivationalquotes #inspirationalquotes #quotes #posters

Do you want to try an AWESOME vegetarian meal?  This is the one!  It’s EASY and quick to make.  You will not be disappointed I promise!

Vegan Power Bowl

Garlicky Broccoli
5-6 c. broccoli florets
2 cloves garlic minced
½ tsp. salt
Black pepper

Salt and pepper chickpeas
1.15 oz. can organic chickpeas
Drizzle olive oil
½ tsp. pink Himalayan salt
½ tsp. paprika
Black pepper

Green Tahini Sauce
1/3 c. Tahini
1/3 c. water
1 garlic clove sliced
2 T. olive oil
¼ fresh parsley
Juice from 2 limes
¼ jalapeno ribs and seeds removed
¼ tsp. salt
Black pepper
Toppings: Hemp or sesame seeds, sliced avocado, chili flakes

1) Broccoli and chick peas: Preheat oven 425 degrees. Wash and dry broccoli florets. In a bowl, mix the broccoli, olive oil, minced garlic, and salt and pepper until coated.
2) Rinse and dry chickpeas. In a bowl, mix chickpeas, oil, salt and pepper and paprika until all coated.
3) On a sheet pan lined with parchment paper, bake your broccoli and chickpeas for 25 minutes, or until broccoli is tender but still firm.
4) Tahini sauce: In a blender, add all sauce ingredients and blend on high until everything is smooth and creamy. Taste, and adjust seasoning to your preference.
Assemble bowls – Add broccoli and chickpeas, then drizzle with tahini sauce. Serve warm and enjoy!


Today is day 94 of the push up challenge!!  Who’s still playing??


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Just a bowl full of cherries can put a smile on your face and health in your body!

I like researching benefits of fun food to eat.  Take a look at what cherries have to offer:

Cherries are full of antioxidants.
They promote healthy sleep.
They can provide arthritis relief.
They lower the risk of gout attacks.
They reduce post-exercise pain.

Check out this Cherry Smoothie Bowl recipe:

Blend: 
1 Banana
1 cup Cherries, frozen
1 pinch Lemon, zest
2 T.  Almond milk
1 Almond butter

1 pinch of Cinnamon

1 tsp.  Vanilla

Toppings:
 Chocolate chips, dairy-free, banana slices, cherries sliced, Almonds,  Chia seed and  Hemp seeds


**Enrollment is still open for July 29th kick off of the 12 week transformation program! 

**Deadline to apply is THIS SATURDAY July 27th high noon!  Just a few slots left my queens.  Apply now if you want in this round!


It’s BACK TO THE BARRACKS for you worms!  Boot camp today OUTSIDE!    You ready?  Fuel Fitness 12:10 – 12:50 (Bring your smiles for day 2 of photo shoot!  WOOT!)


Workout Motivation quotes

If you know anything about me, then you KNOW I love to share ideas, recipes, tips, but most of all FOOD!  Here’s my food share for the day:  Avocado toast (my way)

  1.  MUST have Artisan bread from farmers market (toast it)
  2.   Mash 1/2 of an avocado on top
  3.   TOP with a magnificent slice of tomato from farmers market
  4.   Poached egg on top of that 
  5.   FINISH it with “Everything but the bagel seasoning”

Literally to die for—you’re welcome!


Hey Cycling enthusiasts!  Wear your best attire (your smiles) and come to Cycle to today to meet my photographer.  Yah, YOU’RE FINE!  You still get a workout–don’t worry.  See you soon:  Fuel Fitness 12:10 – 12:50


 

#cardiohumor

OMG!  If you haven’t tried these little beauties get yourself to farmers market tomorrow and GET SOME!  I’m talking about MICROGREENS! 

What are they?  

Microgreens are young vegetable greens that are approximately 1–3 inches (2.5–7.5 cm) tall.

They have an aromatic flavor and concentrated nutrient content and come in a variety of colors and textures.

Microgreens are considered baby plants, falling somewhere between a sprout and baby green.

That said, they shouldn’t be confused with sprouts, which do not have leaves. Sprouts also have a much shorter growing cycle of 2–7 days, whereas microgreens are usually harvested 7–21 days after germination, once the plant’s first true leaves have emerged.

Microgreens are more similar to baby greens in that only their stems and leaves are considered edible. However, unlike baby greens, they are much smaller in size and can be sold before being harvested.

This means that the plants can be bought whole and cut at home, keeping them alive until they are consumed.

They are great additions to salads, taco greens, smoothies, sandwich toppings and this list goes ON and on!  I’m ADDICTED!  You gotta try them!

Shout out to Kelly Calnan @nlfarmmicrogreens for being so photogenic and fun!  Go check out her booth at the Helena Farmers Market: Northern Lights Farm

"You can't live a full life on an empty stomach." #happyquotes #positivequotes #happy #happiness #quotes Follow us on Pinterest: www.pinterest.com/yourtango

I’m sorry, but I just have to share….this marinade is OUT of this world.  Hardly any ingredients, super easy to make and tastes AMAZING!  Give it a whirl!

Grilled Lime Chicken Marinade

4 – 5 oz. skinless, boneless chicken breasts

2 T. olive oil

1 tsp. lime zest + 2 T. fresh lime juice

1 ½ tsp. paprika

¼ tsp. phs (pink Himalayan salt)

1/8 tsp. ground black pepper

Instructions:

In a large bowl, place chicken, 2 T. oil, lime zest and juice, paprika, salt and pepper.  Mix to coat chicken.  Marinate in refrigerator for 20 minutes.  Then GRILL!  YUM!

( You can substitute lemon instead of lime, I just REALLY like how lime makes it pop!)

It’s a Spinning kind of day.  Time to get your Cycle on!  See you soon:  Fuel Fitness Octane Studio 12:10 – 12:50.  Let’s GOOOOO!

 

 

It’s pretty easy to get off track when traveling.  OH there’s so many temptations and fun places to eat.  I mean just LOOK at this view!  

ANYWAY, as you may or may not know, we just returned from a road trip (13 hour road trip by car mind you).  So, I wanted to share with you what to do and what NOT to do!

This is WHAT to do:

  1.  Pack a cooler IF YOU CAN!  I packed cottage cheese, berries, bell pepper strips, homemade trail mix, apples and TONS of water.  
  2. Every time you pee, DRINK to replace it! (Yes, there were many pit stops).  
  3. Bring GUM to keep your mind and mouth busy.

This is what NOT to do:

  1.  Pack a cooler for on the way back home TOO!
  2. Don’t substitute pop or alcohol for water!
  3. Avoid chips, popcorn, pretzels SNACKY food when you’re vacationing = water retention

It’s truly easy to eat healthy on the road if you choose your restaurants wisely.  This is a simple grilled salmon with salad and it was FANTASTIC!  You CAN be smart if you plan and prepare.  

It’s also truly easy to be UP 6 pounds in weight when you return back home by following the NOT to do list!

To be continued….I plan to be back in my weight range by next Monday!  Stay tuned and plan, prepare and SUCCEED!

Cheers,

Anneliese

Group cycle with me today in the Octane Studio!  12:10 – 12:50.  All you need to do is get there and I’ll do the rest!

Spinning seems so intimidating until you realize it is just a healthier version of a night club...

 One of the benefits I love about working out is get to eat afterwards, or drink in this case.

Like I said, it’s smooth the weather and nothing tastes better than the smoothie I whipped up after working out.

Peanut butter chocolate smoothie

* 1 scoop whey protein isolate

* 2 scoops chocolate protein powder

*1 c unsweetened almond milk

* 1 banana

* 4 strawberries

* 1 T. Peanut butter

BLEND and enjoy!


Power Strength is happening at Fuel Fitness today 12:10-12:50. You coming???


You are only as strong as you THINK you are, just as you are only as weak as you THINK you are! THINK strong!

Anyone need some mint?  Like seriously–this  stuff grows like a weed.  But the AMAZING thing about mint is that is has SO many benefits.  Who knew?  Check out some of these health benefits from eating mint.  

  • Promotes digestion
  • Improves oral health
  • Nausea relief
  • Clears congestion of nose, throat and lungs
  • Natural stimulant, relieves fatigue and depression

Here are some ways that I use mint:  

  1. Diffuse it in water
  2. Top my salads with it
  3. Throw it into smoothies
  4. Use it to season roasted veggies
  5. Use it in soups
  6. Throw it in some hummus

You gotta give it a try!  

Power Strength today at Fuel Fitness 12:10 – 12:50  You coming?  It’s gonna be a rip roaring time.  See you soon!

Lifting makes my soul happy. When lifting weights makes you feel good.. Really, really good. #gymlife #gymaddict #liftingweights www.gymquotes.co

 

Strawberry Spinach Salad with Feta and Toasted Pecans | 31Daily.com

INGREDIENTS

Salad:

12 ounces baby spinach
16 ounces strawberries, quartered
1/2 cup crumbled feta cheese
1 cup toasted pecans

Dressing:

1/2 cup olive oil
1/4 cup vinegar (white, red, apple cider, balsamic)
3 tablespoons coconut sugar
1 teaspoon poppy seeds
1/2 teaspoon Dijon mustard
salt and pepper to taste

INSTRUCTIONS

Prepare the Sweet Poppy Seed Dressing and set aside.
In a salad bowl, combine the spinach, strawberries, crumbled feta, and toasted pecans. Pour the salad over the greens and toss until evenly coated.

NOTES

To toast the pecans in a dry skillet, heat a small skillet over medium-low heat. Add the pecans and toast until fragrant, about 10 to 15 minutes. Stir often to prevent scorching.

So easy even a cave man could make it (if there was yogurt around).  

Peanut butter smoothie bowl

1 c. full fat greek yogurt

1 T. peanut butter (organic sugar free)

2 scoops chocolate protein powder

1/2 banana 

Sprinkle of cacao chips

Sprinkle of hemp seeds

DELISH!

POWER STRENGTH is happening today in the Octane Studio at Fuel Fitness 12:10 – 12:50 you coming?

healthy-eating-quotes | frugoal