So, yah—I made this!. It’s INCREDIBLE!  I can say that honestly because it passed the “Tim test”  Let me tell ya, he’s not huge on vegan meals–so when I challenged my tribe to make a vegetarian/vegan meal, I had to follow suit right?  It was amazing AND simple.  If I can do it, anyone can.  PROMISE!  I challenge YOU to make it too. 

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

 

  • 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.
  • Rinse and dry chickpeas. In a bowl, mix chickpeas, oil, salt and pepper and paprika until all coated.
  • On a sheet pan lined with parchment paper, bake your broccoli and chickpeas for 25 minutes, or until broccoli is tender but still firm.
  • 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!

It’s a Boot Camp kinda day.  I thought since the weather is SUPPOSED to be nice that we would play outside.  You game for some “Share the Load?”  I always like to break summer in with a bang.  HA!  Fuel Fitness 12:10 – 12:50  See you soon….

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Ok, WHAT’S your guilty pleasure?  Not gonna lie–mine is ICE CREAM!  But, let’s be real…it’s just not something that gets me closer to my goals.  And as you know, I’m NOT about deprivation, I’m about SUBSTITUTION!  So, here’s a great way to have your ice cream and eat it too!

Banana Ice Cream

1 frozen banana (put through a juicer OR blender)

1 T. of peanut butter

1 scoop vanilla protein powder (optional)

1 T. Lilly’s chips

Fast, easy, and FANTASTIC!!  Enjoy!

Power STRENGTH on tap today in the Octane Studio at 12:10 -12 :50 at Fuel Fitness.  You gonna show up for some more fun??

We had these as an appetizer for Easter and….WOW!  Were they ever amazing.  Gotta try at least once in your lifetime….

Stuffed Artichokes:

Ingredients

  • 6 whole artichokes
  • 2 cups Italian bread crumbs
  • 1/2 cup parmesan cheese grated
  • 1/4 cup parsley minced
  • 4 cloves garlic minced
  • salt and pepper to taste
  • 1/4 cup lemon juice
  • 6 tablespoons olive oil
  • Soak artichokes in cold water for 30 minutes.
  • To prepare the artichokes: Cut off stems of the artichokes with a sharp knife. Make sure the cut is straight so artichoke will stand flat. Slice off ¼ inch straight from the top of each artichoke (the prickly part). Stand the artichoke upside down and push firmly on the step to slightly open the leaves making room to catch the stuffing. Using scissors, cut the tip of each leaf straight across. Optional: You can also remove the purple leaves and the very center choke, which is very prickly, by grabbing it from the very bottom and pulling it straight out. I skip this step to save time but it’s a nice touch. Squeeze half of the lemon juice inside the artichoke. 
  • In a large bowl, mix together the bread crumbs, grated cheese, parsley, garlic, salt, and pepper. Fill each leaf with the stuffing until artichokes are well packed.
  • Drizzle with olive oil then squeeze more lemon juice over the artichokes. Sprinkle with a little salt over the top and sides.
  • Put artichokes standing up into a wide pot large enough to hold the artichokes. Add enough water to cover just to the top of the bottom row of leaves of the artichokes. 
  • Add 1 tablespoon of salt in the pot. Cover and let the water come to a boil. Lower the heat and let the artichokes simmer for 45 minutes or until leaves are tender. Serve warm.

CYCLE today like your life depends on it!  Thanks Amber for helping a girl out!  Fuel Fitness Octane Studio 12:10 – 12:50  JUST DO IT!

42 Quotes Cyclists Will Love

 

 

So you say you got no time?  Here’s REALLY quick and easy way to throw together a QUICK dinner!  Make sure you have salad makings and chicken breast on hand!

  • Saute cut up chicken in COCONUT oil.
  • Season with pink Himalayan salt, pepper, garlic powder and onion powder (my go to’s)
  • Cook until the pink is gone
  • Serve over a salad with choice of fixings
  • Drizzle Caramelized garlic olive oil, finish it with a Sweet Basil Vinegar!  YUM!

Enjoy some Power Strength today with Steph!  She’s gonna ROCK your muscles!  Fuel Fitness 12:10 – 12:50.

Remember:  You ARE what you eat!

Honestly…if you’re looking for a meat break, this is IT!  It’s Curried Cauliflower Rice Kale Soup!  Check it out:

  • 5 – 6 c. riced cauliflower
  • 2-3 T.  curry powder
  • 1 tsp. cumin
  • 1/2 tsp. paprika
  • 1/4 tsp. pink Himalayan salt
  • 3/4 c. red onion chopped 
  • 1/tsp. minced garlic
  • 2 tsp. avocado oil
  • 8 kale leaves (stems removed)
  • 2 c. chopped carrots
  • 4 c. vegetable broth (or chicken if not vegan)
  • 1 c. almond milk
  • 1/2 tsp. red pepper or chili flakes
  • 1/2 tsp. black pepper
  • salt to tasted after cooking.

Place onion, minced garlic and 2 tsp. oil in pot and saute for 5 minutes until fragrant.  Add broth, milk, veggies, cauliflower rice, and seasonings.  Bring to a quick boil, then simmer for 20 minutes or until veggies are all cooked.  

BOOT CAMP BABY!  Are you ready?  See you today for some intervals in the Octane Studio at 12:10 – 12:50 at Fuel Fitness!

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I’m SO blessed to have been able to spend a FANTASTIC evening at Benny’s with my amazing tribe of women going thru my 12 week and 12 month programs.  We enjoyed an evening of fine dining and learning how to cook at Benny’s Bistro.  What a great night of getting to know each other, laugh, talk, share and we even snuck in a FB live for those who COULDN’T make it.  Thanks ladies for coming out tonight and sharing yourselves.  

Eat real food. // Wellness tips for healthy living at fourwellness.co #healthyliving #healthyeating #inspiration #quotes

Just a little meal prep Monday ideas!  This is what I roasted:  

Broccoli, cherry tomatoes, green beans, sugar snap peas, fresh basil and red onion.  Drizzle Tahitian Lime oil over the top, season with Pink Himalayan salt, garlic powder and onion powder.  Bake at 350 for 30 minutes.  

Finished product:   garnished with chopped almonds, raisins and Sweet Basil vinegar!  YUM!!!

Stealing kitchen tools is whisky business. #Tastemade #food #quotes #memes #puns

Spring fever is EVERYWHERE!  And that means it’s smoothie time again!  I LOVE smoothie’s in the spring/summer time!  Here’s one of my FAVORITE recipe!

Peanut butter chocolate strawberry with a kick smoothie

  • 1/4 c. coconut milk
  • 1 T. lemon oil
  • 1 frozen banana
  • 4 strawberries
  • 1 scoop chocolate protein powder
  • 1 scoop nitro greens
  • 1 T. peanut butter

Blend and ENJOY!!  It’s truly amazing–doesn’t look great, but who cares.  It’s PACKED with nutrition!!

It’s Boot Camp day!  What you gonna do?  You coming?  Let’s H.I.I.T. it like you read about.  See you soon.  fuel Fitness 12:10 – 12:50 Octane studio!

If you're looking for health inspiration, funny quotes, and great fitness tips, Get Healthy U is the place for you!

If you’re looking for a health “potluck” salad that everyone will devour—look no more!!  This is not only nutritious it’s easy and QUICK to whip up!  SO yummy!

  • 2 small containers of 4% fat cottage cheese
  • 1 green bell pepper
  • 1 bunch of green onions
  • 2 Roma tomatoes cut up
  • 5 radishes chopped up

Season with pink Himalayan salt, pepper, garlic powder and onion powder!  

It’s time for Wednesday Boot Camp baby!!  You coming?  It’s a Bosu kind of day in a different kind of way!  You gotta come to find out.  Fuel Fitness 12:10 – 12:50 in the Octane Studio–you gonna make it?

“Adversity causes some men to break and others to break records.”

You guys!!  I can’t take credit for this recipe so credit goes to Raylynn Lauderdale Van Oort!  I did substitute it with chicken.  Not only is it EASY it’s HEALTHY and so quick!!  Check it out!  I shared it a couple of days ago, but true to my word I LOVE trying new recipes!

CHICKEN CAULIFLOWER CASSEROLE

  • 1 bag cauliflower from Costco
  • 1 1/2 c. Marinara sauce (I used Kirkland from Costco)
  • 1 c. Monterey Jack, divided
  • 1 T. dried oregano
  • 1 T. garlic powder
  • 1 tsp. chili flakes
  • Pink Himalayan salt and pepper to taste
  • 1 lb chicken shredded

In a large bowl, combine cauliflower with marinara, oregano, garlic powder, chili flakes then toss until fully coated.  Season with salt and pepper.  Place half of cauliflower mixture in slow cooker, top with half of cheese and half of the chicken.  Add the rest of cauliflower and repeat the topping process.  Cook on low for 5 hours or high for 3 hours.  

 

Clean Eating Overhaul: 30-Day Weight Loss Program - eat clean and lose weight along the way!

 

dough

Ingredients:
1 15-oz. can of chickpeas
1/2 cup creamy peanut butter
2 tbsp agave syrup
1 tbsp maple syrup
1 tsp vanilla extract
1/2 cup dark chocolate chips or sweet cacoa nibs
Instructions:
1. Combine chickpeas, peanut butter, agave, maple, and vanilla in a food processor and blend until smooth.
Seriously, this stuff is AMAZING!!  You gotta try it!

Clean Eating Overhaul: 30-Day Weight Loss Program - eat clean and lose weight along the way!

Nothing satisfies like a great bowl of soup especially if you are time crunched and don’t have time to let it simmer all day.  This is my fast go to fave!  Check it out:

  • 2 T. extra virgin olive oil
  • 4 cloves garlic (thinly sliced)
  • Pinch of red pepper flakes
  • 1 large piece Parmesan rind
  • 6 c. low sodium chicken broth
  • 1 1/2 c. cooked white beans (cannellini)
  • 1/2 tsp. pink Himalayan salt
  • 2 large eggs
  • 4 c. baby spinach
  • (I added shrimp to boost the protein)

Instructions:

In a large pot, saute` garlic and pepper flakes until fragrant 30 seconds.  Add rind, broth, beans and salt.  Bring to a boil then reduce to a simmer.  Cook, partially covered, for 10 minutes.  Slowly drizzle eggs into hot soup, constantly stirring with a fork.  Stir in spinach; cook until wilted.  Discard rind, then throw in shrimp.  Cook until pink.  Divide soup among bowls; top with Parmesan cheese.  

You ready for some 10 – 10- 10?  It’s TIME!  All you gotta do is show up and I’ll take care of the rest.  Fuel Fitness, Octane Studio 12:10 – 12:50.  Come one, come all, let’s have a BALL!

“Adversity causes some men to break and others to break records.”