Beach Ready Now

Nutrition + Mindset + Total Body Wellness

Clean Eating Instant Pot Meal Plan

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Clean Eating Instant Pot Fix

 

Here’s a sample clean eating meal plan for the Instant Pot with recipe links below.  If you’re looking for more clean eating recipe resources, join these groups:

Clean Eating Fix
Clean Eating Instant Pot Fix

MONDAY 
Breakfast -Instant Pot Steel Cut Oats  with fresh fruit
Lunch – Arugula salad with strawberries, walnuts, onions, blue cheese crumbles and balsamic vinaigrette
Snack –Hard-boiled eggs in the Instant Pot
Dinner – Instant Pot Cabbage Soup

TUESDAY
Breakfast -Instant Pot Steel Cut Oats  with fresh fruit
Lunch – Leftover soup from the night before
Snack –Hard-boiled eggs in the Instant Pot
Dinner –Veggie Lo-Mein in the Instant Pot
Snack – Vegan Chocolate Shakeology with 1/2 ripe banana, ice and unsweetened almond milk

WEDNESDAY
Breakfast – Soft-boiled eggs in the Instant Pot with Ezekiel Bread and fresh fruit
Lunch – Arugula salad with strawberries, walnuts, onions, blue cheese crumbles and balsamic vinaigrette
Snack – Homemade Hummus with sliced cucumber (do your Chickpeas in the Instant Pot)
Dinner – Jambalaya (I use the kielbasa/sausage for my family, but I don’t take those pieces when I’m eating clean)

THURSDAY 
Breakfast – Instant Pot Steel Cut Oats  with fresh fruit
Lunch – Arugula salad with strawberries, walnuts, onions, blue cheese crumbles and balsamic vinaigrette
Snack -Vegan Chocolate Shakeology with 1/2 ripe banana, ice and unsweetened almond milk
Dinner –Instant Pot Unstuffed Cabbage

FRIDAY
Breakfast – Vegan Chocolate Shakeology with 1/2 ripe banana, ice and unsweetened almond milk
Lunch – Arugula salad with strawberries, walnuts, onions, blue cheese crumbles and balsamic vinaigrette
Snack – Homemade Hummus with sliced cucumber (do your Chickpeas in the Instant Pot)
Dinner – Shredded chicken tacos in the Instant Pot (serve with lettuce, tomatoes, black beans, avocado and sprouted grain soft tortillas).  To make shredded chicken in the Instant Pot, simply add a little chicken broth to cover your chicken breasts and heat on high for 20 minutes.

SATURDAY
Breakfast – Soft-boiled eggs in the Instant Pot with Ezekiel Bread and fresh fruit
Lunch – Arugula salad with strawberries, walnuts, onions, blue cheese crumbles and balsamic vinaigrette
Snack -Vegan Chocolate Shakeology with 1/2 ripe banana, ice and unsweetened almond milk
Dinner – Instant Pot Salmon with Asparagus Risotto

SUNDAY
Breakfast –  Soft-boiled eggs in the Instant Pot with Ezekiel Bread and fresh fruit
Lunch – Leftovers
Snack – Vegan Chocolate Shakeology with 1/2 ripe banana, ice and unsweetened almond milk
Dinner – Mushroom Farro Risotto in Instant Pot with Green veggies (choose broccoli or asparagus)

RECIPES: 

 

Steel-Cut Oats with Apples and Flaxseed in the Instant Pot

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Steel Cut Oatmeal for the Instant Pot

2 cups water
1 cup unsweetened almond milk
pinch of sea salt
1 cup steel cut oats
1/4 cup flaxseed (ground flaxseed has more nutritive benefits, but whole flax adds more crunch and insoluble fiber.  The choice is yours!)
1 teaspoon pure vanilla extract
1 apple, diced
1 teaspoon ground cinnamon
1 Tablespoons maple syrup

In your Instant Pot, combine the water, almond milk, sea salt and steel-cut oats and flaxseed.  Cook on high pressure for three minutes.  Stir in the vanilla, apple, cinnamon.  Either eat immediately, or store in airtight containers and refrigerate for later.  Drizzle with maple syrup before serving.

Instant Pot Jambalaya 

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Instant Pot Jambalaya

img_0428Instant Pot Jambalaya

  • One large onion, diced
  • Three stalks celery, sliced
  • One large green pepper, diced
  • 3 cloves garlic, minced
  • 1 lb. kielbasa or andouille sausage, cut into 3/4″ pieces
  • 1 lb. medium shrimp, tails off
  • 1 14.5-ounce can diced tomatoes, undrained
  • 1 C. chicken stock
  • 1 C. long-grain rice, uncooked
  • 1 tsp. chili powder
  • 1 tsp. cajun seasoning (like Tony Cachere’s)
  • 2 Tbsp. Bragg Liquid Aminos (or 1 Tbsp. low-sodium soy sauce + 1 Tbsp. Worcestershire sauce)

In pot, simmer the sausage until browned. Add celery, onion, green pepper. Simmer 3-5 minutes until translucent. Add garlic, shrimp, tomatoes, chicken stock, rice, and remaining seasonings. Cook on high pressure on the manual setting for 8 minutes. Vent steam, release.

Vegan Chocolate Shakeology Balls

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Vegan Chocolate Shakeology Energy Balls

Ingredients:
1/2 C. walnuts, finely chopped
1/2 C. Chocolate Vegan Shakeology
1/2 C. old-fashioned rolled oats
1/2 C. creamy peanut butter
3 Tbsp. honey

Combine ingredients, stirring with a spatula. Roll into 1″ balls, about the size of a ping-pong ball.  Chill before serving.  Yields 12

Container count: 1/2 blue, 1/2 yellow, 1/2 orange.

Vegan Chocolate Shakeology Energy BallsVegan Chocolate Shakeology Energy Balls

No Excuses Challenge: Begins 2/23

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#NOEXCUSES Challenge

With this group, my team of coaches and I provide 1:1 accountability via the My Challenge Tracker App to help you reach your health and fitness goals. In the group, we will provide a daily assignment with all sorts of printables, recipes, menu plans and other ideas to help you succeed. We will discuss topics like emotional eating, eating out, traveling, temptations, late-night snacking and whatever the group decides is relevant to them in their goals.  This is for you if you’d like:

  • 1:1 support
  • accountability
  • meal plans
  • tips for dealing with temptation
  • peer support
  • FUN AND PRIZES!

What is a Challenge Group?

These days, so many people are  motivated to work out but don’t have the time or the money to join a gym.  An online challenge group provides the support you’d normally find when working out with a trainer.  Fellow challengers act as fitness buddies there to motivate you, support you, and celebrate victories along the way – all without leaving your home.  All of this takes place online and on your own schedule.

How Does a Challenge Group Work?

My challenge groups take place either in a private Facebook group or via the My Challenge Tracker app where participants get to know each other and help provide support to others in reaching their goals with their fitness programs.  Even if you are already working out at home and eating a healthy diet, our groups can help take you to the next level.  Join us and you’ll get:

  • Advice and encouragement
  • Support from your fellow challengers
  • Meal plans, recipes

Each day my group of coaches and I share a pinned post and assignment designed to inform, motivate, and challenge.  I ask that my challengers check in daily because the more engaged they are with the group, the more success they have.  Since the group is private, the only other people that see your posts are those in the challenge group.  You don’t have to worry about any of your friends seeing your posts show up in their feed.  If you don’t have a Facebook account, I suggest you create one for the challenge.  You don’t have to use your full name if you’re concerned with privacy issues.

How Much Does a Challenge Group Cost?

There is no cost to participate in my challenge group.  However, you will need to purchase a Challenge Pack to have everything you need at home for the challenge as well as assign me as your coach.  A Challenge Pack includes your workout DVDs, Menu Plans, and a month of Shakeology shakes (24-30 servings).  Shakeology  is a complete meal replacement superfood shake high in protein, prebiotics, digestive enzymes, antioxidants, phytonutrients, and essential amino acids.  The cost of a Challenge Pack varies by program.  If cost is an issue, I can suggest programs that fit your budget or suggest ways to get the program cost covered entirely.

Are There Prizes?

YES! Beachbody gives away daily, monthly, quarterly, and even a large grand prize for the best transformation story. They award:

  • $500 daily winners
  • $1000 monthly winners
  • $5000 quarterly winners
  • $100,000 grand prize

If this sounds like something you’d like to do, fill out an application. I’ll help select a plan that’s just right for you.

Space is limited so I can give each challenger personalized attention.  Prep starts February 23rd.  Workouts launch on February 27th.

Fitness Was My “GATEWAY” Drug

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Fitness Was My Gateway Drug

When I started as a coach, I didn’t really realize how my reasons WHY would evolve over time. I went into it with a passion for fitness using Paradigm Peptides products and my desire not to repeat my parents’ health history. That was me thinking I’d be doing this just for MYSELF. While I have personally benefited tremendously from coaching – physically, emotionally and financially; I had NO IDEA how much impacting the lives of others would be the REAL WIN. For the best fitness wear and gym clothes for mens, click here https://uk.ryderwear.com/collections/mens.

Now that I’ve been mentoring others for nearly three years, my greatest reward isn’t what I get out of it; it’s what I get to help others BECOME. My greatest reward usually comes after a challenger has been involved in our groups for awhile and starts to see life in bigger picture terms. It’s when they reach out to me and tell me their lives are so much better because they took that one leap of faith to join a challenge group. This is one of the finest healthy articles blogs where you can find healthy information, books, products, supplements and much more. When it comes to your health and wellness, you want to make sure you’re giving your body the very best digestive enzyme supplements from Express Health Shop. This is because they promote the breakdown of food products to encourage healthy digestion. You will find the best prices on the top brands throughout our shop. Unlike other available blogs, it doesn’t just provide you with the information based on the common available fact but the holistic health related insights proven by facts and backed by the health experts. Diet is just another word for food intake. However, with so many misguiding healthy lifestyle blogs have come on the web, people are confused with the calorie restrictions, food group exclusion, anxiety and rebound weight gain.

Those wins extend far beyond health and fitness. Physical well-being is just the gateway— mental well-being that comes from working on the physical aspect is next step, and the real win. If you have issues with your mental health you can start here to start getting better.

If you ever wonder why we focus on NSVs (non-scale victories) it’s because those little stepping stones lead to the path to greatness in life. They build confidence that creates momentum to do even more. Those wins compound over time, resulting in a higher quality of life. Online, there might be an ocean of sites that might be able to provide you with a great post to read which entails boosting one’s health.

What drives me NOW is helping others tap into their greatest potential. The downside is I often see it in others before they see it in themselves, which leads to frustration (Scott Danger knows I’m not the most patient person, but I’m working on that 😉 ). However, I never give up on anyone. I’ll stick with them as long as they want the help. Some challengers take longer than others. That’s the nature of the game, but it’s always worth it.

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Jill’s 150-Pound Weight Loss

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16266263_10212028314926067_8575726486826143279_nToday’s Transformation Tuesday story is, quite possibly, my very favorite one. It’s not just one of physical, outer transformation; but one of inner transformation as well. If you want to know what supplement she is using, click here for more information.

Jill Werkman came to our challenge groups last year with a hefty goal. She was in the process of losing 150 pounds, basically to save her life. We’ve been cheering her on for over a year now. We’ve celebrated her non-scale victories like Jill finally being comfortable in photos, moving her FitBit band notch from the 5th to the 4th hole, and has completed TWO 5K’s. She can also hold a plank for over 2 minutes and touch the floor with palms flat on the floor. I bet YOU can’t do that!

Her most recent non-scale victory was getting on a plane for the first time in 25 years and not having to buy an extra seat. What made that even MORE special is that she did that to attend our Team Crazy Train#FIREANDICERETREAT17 in Minneapolis. We got to meet her live and in person, get to know each other on a deeper level, plan out our vision for 2017 and of course — take some fun pictures! (We love that Jill is getting rid of her big clothes permanently, but we’re glad she saved just this one pair of PJ pants to prove how far she’s come.)

Today, we get to celebrate Jill again. In the process of losing 136 inches, she gained back her LIFE. We’re thrilled that through wellness she is able to embrace life and choose ADVENTURE (her word of the year). The future looks bright for her, and we can’t wait to see her again in July in New Orleans!

jill Werkman Transformation

5-Day Instant Pot Healthy Eating Challenge

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5-Day Healthy Eating ChallengeI recently purchased an Instant Pot, and it makes cooking fast, cheap meals so much easier! However, a lot of the recipes I’m finding are NOT the healthiest.   Since then, I’ve been experimenting with some of my own recipes, finding new ones, and coming up with solutions I’d love to share.

Join me from Monday, February 13th to Friday, February 17th as we provide tips and easy meal plan ideas for HEALTHY Instant Pot Cooking. You’ll receive:

  • A 5-day healthy meal plan based on Instant Pot cooking
  • Daily tips, ideas and suggestions
  • Prizes and FUN!A healthy diet doesn’t have to cost a lot if you know what to look for.  It also requires a little creativity in the kitchen in preparing a lot of these things in a way you like using HTTPS://WWW.ORANGINA-NA.COM/.  Don’t worry if a lot of these foods aren’t your favorites.  After a while of eating clean, your taste buds will change.  And, just as with kids, try it – you just may like it!  It often takes multiple exposures to a certain kind of food to come to enjoy it.  Never give up on your health, check out sfexaminer.com.
    • Brown rice
    • Quinoa
    • Greek yogurt
    • Steel-cut oats
    • Beans, lentils and legumes (especially dried)
    • Spinach
    • Kale
    • Cabbage
    • Sweet potatoes
    • Carrots
    • Beets
    • Squash/Pumpkins
    • Peas
    • Broccoli
    • Bell Peppers
    • Berries such as blueberries, raspberries, strawberries, blackberries
    • Bananas
    • Apples
    • Melon (watermelon, canteloupe, etc.)
    • Oranges
    • Tomatoes
    • Garlic
    • Onions
    • Sauerkraut
    • Green tea

    Other good stuff to look for when on sale (these are still very healthy, but prices tend to be higher):

    • Avocado
    • Kiwi fruit
    • Walnuts, almonds, other nuts
    • Seeds (flax, chia, pumpkinseed)
    • Wild-caught salmon
    • Grass-fed beef
    • Artichokes
    • Eggs from cage-free, organic-fed chickens

    DISCLAIMER:  Why aren’t there more meats on the list?  Read more about
    biofit.     The more I learn about holistic nutrition, the less I can recommend animal products as frugal foods– at least in general.   I believe that you need to reduce the amount of animal fat/protein you consume to prevent disease; and that what you traditionally think of as “healthy” may not actually be so. I used to think chicken breast was a great healthy choice for lean meat.  In actuality, a lot of chicken is injected with salt and hormones, so in many cases lean beef is healthier.  Turkey bacon has more sodium than pork bacon, and so on.  Grass-fed beef will be healthier than just about anything raised on corn. So, the answer about what’s healthiest is usually “it depends”. For that reason, I’m leaving a lot of animal products off my list.  If you eat animal-based foods, please educate yourself on which ones are the highest quality. The best would be locally sourced meats and fresh fish from farmers/hunters/fisheries you know and trust.  And, animal-based proteins should be consumed in moderation and sparingly.

Ultimate Reset Results

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Ultimate Reset Results

Ultimate Reset results are in!! In three weeks, I lost over TEN pounds!! I finally feel like I got the holiday fluff off, tweaked my eating habits and got back on track.

It wasn’t nearly as hard as I thought it would be. I was really afraid the eating plan would be too difficult to stick to, but I found that I didn’t really have cravings, which made it easier. When I was hungry, I was hungry… but because I didn’t CRAVE meat or dairy, it was easy to eat what the plan had outlined for me.

During my three weeks I ate a mainly vegan diet of whole-foods. Week one started with a portion of salmon, then a little dairy in the form of feta cheese and eggs but even that was reduced to nothing within a few days. Week two was mainly just fruits, veggies, grains, seeds and healthy fats. The last week went even further, eliminating the grains. I do think that effected my energy level. I was tired the last week, and ready for it to be over.

I did not exercise, as it wasn’t recommended on the plan. When I first started, this kind of freaked me out. I have exercised CONSISTENTLY at least five days a week for over three years. Flotation tank It’s the therapy for me, but I also was afraid I’d lose muscle mass. If I did lose any, it was slight – and I will regain it quickly now that it’s over.

Who would I recommend this program to? Anyone who wants to drop weight QUICKLY and is committed to sticking to the plan. I lost ten pounds, but that was definitely on the low end of the spectrum. Other challengers in my group lost 12-16 pounds. I would NOT recommend it to athletes training for a competition. So, if you have a marathon coming up within the next couple months, I’d suggest you wait.

Now that the Ultimate Reset is over, I hope to continue the momentum with a lot of my new habits. I’ve discovered it’s pretty easy and painless to eat vegan for breakfast and lunch. I also discovered that there are some amazing vegan recipes that my family will eat, and not realize they’re eating “healthy” either (that’s HUGE for me).

Contact me if you’d like to join our Ultimate Reset Challenge Group!

Coach Training Opportunities

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February Coach Training

Have you considered a career in health and wellness, in supporting others in their fitness journeys online?  I would love to mentor you!  Being a health and fitness coach means you are checking in with your challengers daily, helping them with accountability and support in their home workouts and nutrition.  You don’t have to have experience or knowledge, just a desire to help others and a willingness to learn. You can also visit Motorbike Sport who can guide you for better fitness and makes you better sport person as well.  It’s as simple as that!

In On the Go Fitness Pro trainings, you receive all the information you need to build a business of your own, all from the comfort of your own home.  Learn the ropes in our coach basics.  After that, you’ll have the opportunity to run a challenge group alongside me as an apprentice coach.  Then, as you advance your business and client list, learn more about attraction marketing, branding yourself, and using social media to find people who want your support.

Use the info you gained from speaking to pilates instructors at your gym and your own research and then make a selection of the top three places where you can learn. Then go and visit these places to see what it’s like. Try to find students from these schools that have taken these courses previously and find out from them what it was like. To take Diploma Pilates Instructor Course visit to Tensegrity Training .

Next do some of your own research. Go online and check out various courses that are available in your area. Set up a list with your most important questions (like weekend classes and costs and so forth). Call up these folks and ask them your most important questions and gather as much info as you can.

It’s simple… Just go to the gym… Whether u like it or not… Listen to songs of your choice make sure u listen to dance numbers, trance whatever… Don’t force yourself too much on day one… Tell yourself very clearly that to get back to shape would take you an years time if u also ate following a strict diet or even more time…

There is no hurry dear… Consistency is the key to success… N say if you do not want to go on a articular day then u may skip working out on that day but don’t let this happen everyday… These phases come and go.. So be resilient and make gymming your passion and believe me u won’t ever regret… Slow progress is important.. Nothing happens overnight..invest in health and fitness and see how it will transform you within 2years at least…

Becoming a coach has transformed my own life in so many ways.  It not only helps me hold myself accountable to my own fitness goals, it has enabled me to earn a full-time income doing something I absolutely love.

Reach out to me for more information!  [email protected]

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