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!

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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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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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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...

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!

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!!!

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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!

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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.”