Shared Recipes & Workouts

featured in my monthly newsletters

Nov 1, 2019

Turkey Tabata

20 sec on, 10 sec rest 

8x (4 per exercise - alternate between exercises)

30-40 sec between rounds

1 - jumping jacks & skaters

2 - tricep dips & push-ups

3 - air squats & fast feet

4 - shoulder taps & mountain climbers

5 - power skips or lunge kicks (R side for 20, L side for 20)

6 - ankle taps & bicycle

modify as needed. 

Try this 30 minute workout on Thanksgiving, to get a good sweat and pre-turkey burn! OR you can try it before Turkey Day, and/or even add it to your exercise routine once a week during the month!

**No equipment needed!**

Dec 1, 2019

Easy Egg Bake

Thought this simple recipe was fitting for this time of year…

 

I like to make this on Sunday, and then cut it into smaller portions to refrigerate or freeze for weekday breakfasts. 

My family also usually eats this as one of our brunch dishes on Christmas morning! It’s an easy dish to take, if you’re not hosting!

 

If you’re looking for a tasty option, that is a little healthier… this recipe tends to save you some calories, fat, and carbs (compared to the average egg casserole), and it also tends to have more protein!

 

EASY EGG BAKE

1. 1 1/2 dozen eggs                                      

2. 1C milk (I use 1%)                               

3. 1C sour cream (I use light sour cream) 

Directions:

1. Preheat oven to 350 degrees.

2. Mix eggs, milk, and sour cream, in a bowl.

3. Pour egg mixture into baking dish (13x9).

4. Toss in desired add-ins *I add chopped peppers, turkey sausage crumbles, and shredded cheddar cheese. 

5. Bake for 35 minutes.

 

ENJOY!

Feb 10, 2020

Pregnancy Workout

This is also a good workout, even if you are not pregnant!

3 sets of 8-12 reps (listen to your body)
 

TRX Upper & Lower body:

1 — bicep curls, push-up 

2 — split lunge (one set R leg, then one set L)

3 — Y fly, narrow row

4 — squat with calf raise, plie' squat

Standing Core:

1 — standing side crunch

2 — side bends (optional dumbbells)

3 — standing knee crunch

As always - modify as needed, and get approval from your healthcare provider.

*if you need clarification on any of these exercises, type them into Google, and you should get a picture &/or video, or feel free to message me!

Nov 1, 2019

Simple Green Bean Casserole

Here's my go-to recipe for Thanksgiving! I make it for our family every year! It's so simple and tastes great! Plus- I have a little trick to save you some calories and cut some fat!

3 cans cut green beans (drained)

1 can *98% fat free cream of mushroom soup* 

1/4C milk

1t soy sauce

1t black pepper

1 & 1/2C can (or desired amount) french fried onions

*98% fat free =150cal & 5g fat per can

Regular = 300cal & 22.5g fat per can

Preheat oven to 350 degrees. Mix everything, but onions, and put in 9x13 glass baking dish. Cook for 20 mins; stir; top with onions and bake 10 more mins.

Jan 1, 2020

20-20 Workout 

No equipment necessary!

 

Kick off this month, this year, this week, etc., by challenging yourself with this workout.

 

20 exercises and 20 reps each (get it - 2020)! As always, modify as needed! 

1 — 20 jumping jacks

2 — 20 squats

3 — 20 push-ups

4 — 20 sec. side planks (each side)

5 — 20 skaters

6 — 20 lunges

7 — 20 tricep dips

8 — 20 sec. side planks (each side)

9 — 20 burpees

10 — 20 surrenders

11 — 20 shoulder taps

12 — 20 sec. side planks (each side)

13 — 20 mountain climbers

14 — 20 curtsee lunges

15 — 20 arm circles (forwards and backwards)

16 — 20 sec. side planks (each side)

17 — 20 star jumps or tuck jumps

18 — 20 step-ups

19 — 20 upper cuts

20 — 20 sec. side planks (each side)

Dec 1, 2019

12 Days of Christmas Workout

1 - 30-60 second wall sit

2 - 30 second side planks (30 sec R, 30 sec L)

3 - star & tuck jumps

4 - burpees 

5 - squat jumps

6 - inchworm push-ups

7 - tricep dips

8 - mountain climber *make it mountain climber burpees

9 - power skips or lunge kicks (each side)

10 - bicycle crunches (each side)

11 - windshield wipers

12 - bird dogs (each side) *make it a plank bird dog

Perform the workout in a ladder (just like the song.) For example:

Round 1 -- 1 wall sit

Round 2 -- 2 side planks, 1 wall sit

Round 3 -- 3 star-tuck jumps, 2 side planks, 1 wall sit

and so on... 

Jan 1, 2020

Salsa Chicken

ONLY 2 INGREDIENTS! Yes - T-W-O! 

As easy as it gets and tastes good too!

Ingredients:

Boneless, skinless chicken

Salsa

 

Optional add-ons: rice, beans, tortillas, tortilla chips, etc.

 

This recipe is for 1lb. (could do up to 1.5) of chicken and 16oz. jar of salsa, but is really easy to adjust!

 

 

1. Pour 1/2 jar of salsa in slow cooker.

2. Place chicken breast in slow cooker.

3. Pour the remaining salsa on top of chicken breast.

4. Cover with lid and set slow cooker.

*all cookers have different settings, so adjust according to your settings and time table/situation*

5. Shred chicken with 2 forks.

Enjoy!

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