Monster Cookie Energy Balls

OMGGGGG I don't know if you guys caught the LIVE Facebook video today of us making these but I had to watch it a couple of times LAUGHING so hard...my child is WILD~!  We have started doing more Facebook LIVE videos recipes & other goodies on my FACEBOOK PAGE <--- facebook.com/TeamInfernoFitness so BE SURE TO FOLLOW us there!!

These are AMAZING! Packed full of nutrients, easy to hide different elements from your kiddos and GREAT for increasing your milk supply mommas!  They are prepped in 10 minutes and are NO COOK!

Monster Cookie Energy Balls

Ingredients:

1/2 Cup Natural Peanut Butter
1/3 Cup Raw Honey
1 Tsp Vanilla
1 Cup Old Fashion Rolled Oats
1/3 Cup Mini M&Ms (or mini chocolate chips) <--- you could also do raisins or chopped nuts.
1 Tbsp Shredded Coconut
2 Tbsp Hemp Seeds
1 Tbsp Flax Seeds
1 Tbsp Pumpkin Seeds
1 Tbsp Chia Seeds

You can play around with the bottom ingredients!! Throw in different things!

Directions:

1. Mix all of these yummy ingredients together & chill for 30 minutes!  Roll into 14 balls.

**Portion control container equivalent**
2 Balls = 1 Yellow & 2 TSP

TRY THEM?!?!?! Let me know what you think!!!! What kinds of things did you add to yours?!

Chickpea Peanut Butter Blondies

I have a serious sweet tooth with this pregnancy! Maybe it means I'm having a boy this time, or maybe its just my true sugary ways getting the best of me! My litttle one has been bugging me to make my "Black Bean Brownies" for a few days but wanted to switch it up a little and give you all something new to try!!  So here it is! Your dairy-free, gluten-free, vegan, TOTALLY YUMMINESS Blondies.

Chickpea Peanut Butter Blondies

Ingredients:

1 (14oz) can Chickpeas (you could also use Garbonzo beans!)

1/2 Cup Organic Natural Peanut Butter

1/3 cup Pure Maple Syrup (you could add up to 2/3 cup but I found it too sweet)

1 1/2 Tsp Vanilla Extract

1Tsp Baking Powder

1/2 Dark Chocolate Chips (I used Carob Chips)

Directions: 

Preheat oven to 375.

In a blender, add all ingredients EXCEPT chocolate chips. Blend everything until smooth.  Fold in chocolate chips (I also threw in 1/4 cup hemp seeds for protein). Pour batter into greased 8x8 baking dish. 

Bake for 25-35 minutes. Cut into 9 pieces.

Let them cool before enjoying otherwise they will be gooey and fall apart! <--- at which point I ate them like this with a little ice cream!! Don't Judge.

**21 Day Fixers**

One square = 1 yellow, 2 tsp

TRY THIS RECIPE?!  Let us know what you think in the comments! We LOVE to hear from you!! To stay up to date on our latest tips & tricks, our Recipe E-book, and other exciting upcoming Studio events <--- BE SURE to get on the Mailing List!

Healthy Breakfast Burrito

I am not a huge breakfast person BUT I totally am a foodie so making things that aren't time consuming but not bland for breakfast is a chore for me! I added these healthy breakfast burritos to my meal plan for this week! I made 6 of them ahead of time and FROZE Them! now I can throw them in the microwave or oven for a wicked breakfast that is stress-free!!

Healthy Breakfast Burrito

*Makes 6 Burritos

Ingredients:

1.5 lB Ground Turkey

6 Eggs

6 Whole Wheat Tortilla Wraps (or whatever healthy kind you like!)

1 Yellow Pepper, chopped

1 Red Pepper, chopped

1 Onion, chopped

2 cup Shredded Cheddar Cheese

1Tbsp Coconut oil

1 tsp each Cumin/Garlic Powder

1 tsp each Himalayan Salt/pepper

Directions:

1. Heat 1 tsp of Coconut Oil in a frying pan. Add cumin, garlic and ground turkey. Cook turkey thoroughly, then add your eggs.  Continue to scramble until eggs are also cooked. Transfer to bowl and set aside. 

2. Place the rest of the oil into the pan, add peppers & onions and cook for about 5 minutes or until onions are translucent.

3. Using one tortilla at a time,  place 1/3 cup shredded cheddar cheese (blue container), then top with 2 spoons for the pepper mixture & 3/4 cup of turkey/egg mixture.  I topped my filling with Sriracha hot sauce but you could use a bit of any sauce you'd like!)

4. Roll burrito to close off both ends. REPEAT with all 6 burritos!

 If you are meal prepping to eat later, wrap the burritos in wax paper & freeze them ;)

*21 Day Fixers* One Burrito

1 blue, 1/2 green, 1 red, 1 yellow

What's in the New Master's Hammer & Chisel program?

AHHHH so HERE IT IS!!!! The BRAND NEW workout program from Beachbody!! I am beyond excited to start the Inferno Challenge January 4th & I have been planning like crazy!! I am going to be ROCKING this program in the new year!

The Master's Hammer & Chisel

What's in the kit??

I wanted you guys to know what was actually in the program, what all the stuff looks like, how it works and everything in between!! Here it is! Your meal plans, your workout dvd, your starter kits etc!

Fill out my online form.

5 Myths about Stretching After Workout

1. STRETCHING...its the last thing most of us want to do after killing an awesome workout! We are tired, sweaty and the thought of our clothes sticking to us while we sit down to touch our toes sounds gross and time consuming.  Here are a few myths about stretching after your workout!

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1. Myth: Decreases muscle stiffness.  Muscle soreness is caused by tiny little tears made in the muscle fibres, that shit hurts!  By sitting down and stretching you aren't going to prevent the soreness from your muscles being torn up. Truth: the next day when you are feeling tight and sore, you CAN warm up and stretch to elevate some of the tightness!  Yoga stretches the morning after leg day, YES PLEASE!  Stretching also helps improve your range of motion which may also slow the degeneration of the joints. 

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1. Myth: Prevents Injury.  So you got ready to workout, you didn't warm up, you decided to try a move with weights a little heavier than you needed with improper form...yet the stretching is why you got injured?? <--- The main reason people are getting hurt while working out isn't just because they aren't stretching. *these are all important factors* Truth: a flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.   Verdict:  If you warm up, if you use great form, and your STRETCH, your going to prevent ALOt of injury!

Myth: Stretching a few days a week is plenty. We may not want to hit the gym seven days a week, but consistent stretching is key to increasing flexibility, range of motion, and potentially reducing the risk of muscle strain. Its like weight training once a week and expecting chiselled muscles... Truth: Stretching consistently is the best way to reap its benefits.

Myth: Stretching won’t help performance. Dynamic stretching involves movements that jump-start range of motion, making them a great warm-up solution. And like the name suggests, studies show these moves may even help power-up those muscles!  Now I don't know about YOU, but i LOVE me a little extra power for my workouts <3 Truth: Dynamic stretching might give muscles an extra power boost.

Myth: Stretching one muscle group will only relieve strain in that area. Sore in one spot? The source may be another muscle group altogether  . For example...Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexor! ( SNEAKY, right?!) stretch one area, and another might benefit, too.



If I don't have you convinced that stretching is JUST as important as your workout...here are few more!

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1. Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.  I want to keep my stance strong as I age! 

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1. Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed. Mommas...you feel me?? Take 10 minute a day for yourself, block out the sound and get yourself some yoga!!

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1. Prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.  Tight muscles and working out are a recipe for injury. And lets fact it, it doesn't feel good to lunge with weights to increase strength when it feels like your legs are ripping off!

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1. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body. 

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1. Flexibility is Strength!

1. This one is a BIGGY for me! think of it this way...muscles are GORGEOUS on men and women, right? But if your strength training and shortening the muscles when you lift weights, you don't give them their length back, they have no room to grow!!!

Myth: Stretching one muscle group will only relieve strain in that area. Sore in one spot? The source may be another muscle group altogether  . For example...Lower back pain isn’t necessarily from forgetting to stretch that back— the culprit could be tight hip flexor! ( SNEAKY, right?!) stretch one area, and another might benefit, too.

Chickpea & Lentil Soup

Fall says to me it's time for some more soup recipes! I have been playing around with theMediterranean Diet a bit and using more chickpeas, lentils, nuts, etc.  This soup worked well because I had a ton of veggies to use up before we leave for California tonight...FREEZER SOUP!!

Chickpea & Lentil Soup

Ingredients

1 large onion, finely chopped

1 red pepper, finely chopped

4 celery stalks chopped (I always like to use the core for soup and include the leafs for flavor and color)

1 can diced tomatoes

1 can chickpeas drained/washed

1 cup dried red lentils

1/2 lemon juiced

4 cups chicken broth

2 cloves garlic finely chopped 

1 tsp grated ginger (or dried)

1 tbsp cumin

1/2 tsp coriander 

1/2 tsp cinnamon

1/2 tsp turmeric
1/4 tsp cayenne (if you want a bit of spice)

1 tsp Himalayan salt

1 tbsp Coconut Oil

Directions

1. Heat oil in large pot. Add onions, peppers, celery and cook until soft (5 minutes)

2. Add spices and cook for another 3-4 minutes.

3. Add can of tomatoes and cook down 5 minutes.

4. Add lentils, chickpeas and broth. Bring to simmer, reduce to medium low and simmer 20 minutes.

5. Serve and top with a touch of lemon juice!
** I LOVE a dollop of plain greek yogurt on mine!!

Hummus Devilled Eggs

Quick and Delicious Snack!

Hummus Devilled Eggs 

2 Hard Boiled Eggs
1/2 Blue Container Hummus
1tbsp plain Greek yogurt
1 tsp mustard
Himalayan Salt & Pepper

Cut eggs in half, scoop out middles and mix with ingredients, spoon back into eggs and top with Sriracha!

*21 Day Fixers* 1 red, 1/2 blue

Thai (Coconut) Curry Chicken

I LOVE CURRY! And Thai food! Unfortunately, the coconut milk and the fish sauce can leave this amazing dish a little on the unhealthy side! I decided to try a shot at this favourite dish making it lower in sodium, lower in fat, high in fiber, and still DELICIOUS!

Thai (Coconut) Curry Chicken

Ingredients

1 pound Chicken Breast, cubed

2.5 Cups Coconut Dream milk 

3 Tsp Curry powder

1 tsp Turmeric

1 tsp Himalayan Salt

1 tsp pepper

2 cloves garlic minced

2 peppers (yellow and red), sliced

1.5 cup Zucchini, sliced

2 cup Spinach

1 Tbsp Coconut oil

Directions

1.Heat coconut oil in large pan. Add garlic and stir for 2 minutes. Add chicken and brown.  While chicken is cooking add curry powder, salt, turmeric, and pepper to coconut milk and whisk together.

2. When chicken is cooked, pour curry mixture into chicken and simmer for 5 minutes.

3. Add all chopped veggies and cover for 5 minutes or until veggies and tender crisp.

4. Remove from heat and let sit for 5 minutes.

5. Divide into 4 servings Serve mixture over brown rice or cauliflower rice

ENJOY!

*21 Day Fixers*

1 Yellow, 1 red, 1 green, 1 tsp

*Body Beasts*

3 Vegetables, 1 fat, 4 protein

Best Vegetarian Chili

 

It's officially comfort food season! This will always be my weakness.  I LOVE comfort food!  Unfortunately, most comfort foods aren't exactly the most friendly on your waistline.  BUT, good news for you! I am going to start posting my comfort foods made skinny!  Today's lunch:

Best Vegetarian Chili
Ingredients

1 tsp coconut oil
2 onions
1 green pepper
3 garlic cloves
2 cans no salt added stewed tomatoes, drained
1 can black beans
1 1/2 tsp cumin
1tbsp Chili powder
1/2 tsp Himalayan salt
1/4 tsp chipotle or cayenne
1 cup frozen corn

(I topped with a glob of plain low fat greek yougurt)

 

1. Heat oil in large saucepan and add onions, green peppers, and garlic.

2. Add cumin, Chili powder, salt and cayenne. Cook 1 min.

3.Stir in beans and tomatoes.

4. Let simmer and cook down for 20-30 minutes.

*makes 4 servings*

 

Inferno Tips:

• Add ground 1.5 pounds ground turkey or chicken for more protein!
•  Make extra and freeze in baggies for meal prep!

 

*21 Day Fixers* one serving is 1.5 green, 1 yellow, 1 red (if turkey added)

Body Beast (3 vegetable,1 legume, 1/2 starch) per 1.5 cups of Chili...if added turkey (5 protein)

 



Coconut Heaven Energy Balls

Coconut Heaven Energy Bites. They REALLY are a little bit of heaven!!  They are super healthy, full of coconut and coconut oil, with healthy fats, vitamins and minerals, dietary fiber, and protein.  These make a wonderful high healthy fat snack!  Anyone else LOVE coconut??

Ingredients
⅔ cup unsweetened shredded coconut
1 ½ tsp. non-dairy milk (I used almond milk)
2 Tbsp. coconut butter
1 Tbsp. virgin coconut oil
1 Tbsp. agave nectar or raw honey

Instructions
Mix the almond milk and shredded coconut to moisten the coconut a little. The texture will be a bit crumbly, do not use more milk, or the truffles will get soggy! Then add the agave nectar and mix.
Put the coconut butter and coconut oil in a little bowl and soften in a hot water-bath; or if you are lucky and have a microwave, just warm it up in there.
Warming the mixture is enough. Really heating the coconut butter would lessen it´s nutritional value.
Then simply mix with the shredded-coconut-mixture and form into bite sized balls. And you are done!

21 Day Fixers:
2 balls- 1 orange container (3 times a week *treat*)

Sesame Lime Chicken Kabobs with Spicy Peanut Sauce

When I think of Summer meals, I think BBQ!  These chicken kabobs are super easy and Delicious! I LOVE playing around with clean eating Asian Cuisine and these kabobs are the perfect fit for a light and tangy summer night dinner.

Sesame Lime Chicken Kabobs with Spicy Peanut SauceIngredients

• 2lbs. chicken breast, cut into cubes
• 4 garlic cloves peeled & crushed
• ½ cup Bragg's Aminos
• ¼ cup rice wine vinegar
• 3 tablespoons raw honey
• 1 tablespoon fresh ginger root, peeled and grated
• 4 medium green onions, chopped
• 2 tablespoons toasted sesame oil
• 4-6 sprigs fresh cilantro, garnish.
• ½ lime, juiced (other ½ quartered and reserved for garnish)
• 1 teaspoon toasted sesame seeds

Directions

Marinade:

Combine the Braggs, garlic, vinegar, honey, ginger, onions, lime juice, sesame oil and sesame seeds to make a marinade. Pour marinade into Ziplock bag, add chicken and mix around so that all pieces of the chicken are covered in the marinade. Set in the fridge for at least 1-2 hours

Soak your skewers for at least 30 minutes!

Place chicken skewers on grill over medium heat. Cover grill and cook 3 minutes, then turn over the kabob and cook another 3 minutes. At this point check the chicken. To know if the chicken is done the juices should be clear and the center of thickest part is cut (170°F). If not done, continue to cook, at this point I leave the lid open and just turn the kabobs so they are cooked evenly on both sides. My chicken takes about 8-10 minutes.  Remove from grill and serve immediately. Or cover with foil and serve later.

Spicy Peanut SauceIngredients

• 1/8 cup creamy natural peanut butter
• Juice of one lime
• 2 tbsp cilantro, minced
• 2 tbsp water
• 1 tbsp apple cider vinegar
• 2 cloves garlic, minced
• 2 tsp tomato paste
• 2 tsp Braggs Aminos
• 2 tsp raw honey
• 1 tsp fresh ginger, grated
• 1 tsp crushed red pepper flakes
• 1 tsp coconut or sesame oil

Heat the oil over medium heat, fry the garlic and ginger for 1 minute. Add all other ingredients and cook for 2 minutes to let thicken a bit.  For a thinner sauce, add a little water.

Clean Eating Deviled Eggs

 

Clean Eating Deviled Eggs
Only 70 calories per egg...NO MAYO!  Great appetizer to bring to your next BBQ.

Ingredients:

6 hard boiled eggs

6 teaspoons of plain yogurt

2 teaspoons of dijon mustard

2 teaspoons of finely chopped onion

2 tablespoons of honey

2 tablespoons of paprika or chili powder

Hard boil eggs, remove shell, cut in half, remove hard yolk.
Mix all ingredients in bowl then scoop back into the hard egg white!

Healthy Beef and Broccoli

 

 



 

 

Healthy Beef and Broccoli

I love a good Chinese food alternative!  This is a healthy meal the whole family will enjoy.

INGREDIENTS  (SERVES 2)

1 tbsp. coconut oil
 3 cloves garlic chopped
2 tsp ginger, chopped...
1/2 cup yellow onion, thinly sliced
1 small bunch broccoli florets in small pieces
12 oz flank or skirt steak, thinly sliced
1 lime, juiced
1/2 tsp sesame oil
2 tsp low sodium soy sauce ( I substitute braggs aminos)
2 tsp cornstarch

DIRECTIONS
1. Heat a large saute pan or wok to medium heat. Add coconut oil and beef and cook for 6-8 minutes or until golden brown. Scoop meat out of the pan and keep warm.
2. Add garlic and ginger to pan. Cook for 2-3 minutes or until golden brown. Add yellow onion, broccoli, 14 cup of water, sesame oil, soy sauce. Cook 6-8 minutes or until broccoli is bright green.
3. Add cooked beef back to pan and season with soy sauce.
4. Mix 1/2 cup of water with cornstarch and add to pan. Bring to a boil. Add lime juice. Serve with brown rice and hot sauce if desired.

Nutrition Facts (per serving): 385 calories, 38 g protein, 10 g carbs, 20 g fat, 4 g fiber, 2 g sugar, 250 mg sodium

Salmon Florentine

I haven't always been a big fan of fish, especially Salmon.  It still isn't one of my favorite dishes but when it is all done up the right way I really enjoy it!

Salmon Florentine

INGREDIENTS
2 packages (10 oz each) frozen spinach, thawed
1 tablespoon olive oil
1/4 cup minced shallots ...
2 teaspoons minced garlic
5 sun-dried tomatoes, chopped
1/2 teaspoon himalayan salt, plus more to taste
1/4 teaspoon red pepper flakes
1/4 teaspoon freshly ground black pepper, plus more to taste
1/2 cup part-skim ricotta
4 skinless salmon fillets (6 oz each), rinsed and patted dry


PREPARATION

Heat oven to 350°.
Squeeze spinach of all excess liquid. Set aside.
Heat oil in a large skillet over medium heat. Add shallots; cook, stirring, until soft, about 3 minutes. Add garlic; cook 1 minute more.

Add spinach, tomatoes, salt, pepper flakes and pepper; cook, stirring, 2 minutes more.
Remove from heat; let cool about 15 minutes.
Add ricotta; stir to combine.
Season with salt and pepper.
Pack about 1/2 cup spinach mixture on top of each fillet, matching the shape of the fillet. Place fillets on a rimmed baking sheet or in a glass baking dish; bake until cooked through, 15 minutes.

334 calories per serving, 14 g fat (3 g saturated), 11 g carbs, 4 g fiber, 43 g protein

Clean Eating on a Budget

When it comes to getting fit and transforming your body, the most expensive part is usual the FOOD!  Especially if you are trying to build muscle or bulk up and are consuming several thousands of calories a day, the cost can add up very quickly!

Luckily, you are not the first person trying to lose weight or beast up on a limited budget!  Here are few of my tips for clean eating on little funds:

1.  Always use a grocery list:
Only buy what you really need for your meal plan.  Also, don't go grocery shopping on an empty stomach which can lead to hungry tummy impulse buying!

2. Avoid those pre-packaged meals:
I tell you to avoid this for more reasons than one.  Pre-packaged foods are packed full of preservatives and added sodium.  You will never know what EXACTLY is in there.  When purchasing these items, you are paying for the packaging and processing as well!  So not only will you be contributing to your health, but also to your wallet.

3. Buy in Bulk:
Things like rice, quinoa, oats, potatoes, beans, nuts and other high protein foods can be found in bulk for a fraction of the cost (again, no packaging cost).  Meat and protein such as chicken can be purchased in bulk, divided up into freezer bags and frozen into single servings.  My personal favorite is getting bulk ingredients to make BIG batches of food such as chili and freezing it for a quick meal.

4.  Buy your Veggies and Fruits in season:
Not only will they be cheaper, but also more delicious and nutritious!  If it isn't in season, frozen produce is also a great option and tends to be inexpensive.  Flash freezing maintains the nutritional value of the produce; a much better option than sampling it "fresh" and shipping it across the world.  Anyone for a 6 month old apple?!?!

5.  Keep your eye out for Sales:
Stock up when prices are good.  Use coupons and buy the generic brand option when the ingredients are the same as the brand-name product.

6.  Most affordable food list:

• canned tuna
• eggs (egg whites in carton)
• legumes (beans, lentils, etc)
• chicken breast
• brown rice
• oats
• bananas
• potatoes
• lean ground beef, chicken or turkey
• cottage cheese
• nut butters

On my journey to getting in the best shape of my life I decided to simplify this WHOLE thing for myself!  I chose to take a Daily Dose of Dense Nutrition shake.  I had one shake a day (which cost me under $4 a day) to ensure I got max results and max nutrition.  This was my game changer.  I found it so easy to work in with my insane busy schedule as a working mom. 
 Click HERE for more info.