There is no quick fix!

Today I ran across a post on facebook of a lady selling detoxifying wraps that will melt inches off of your body after only 7 applications. I was floored that 32 people responded and wanted info on how they can get this miracle product! You see crazy diets all the time that put people on a dangerously low calorie count or have them just eating grapefruits or cabbage. Shows on TV show people dropping massive amounts of weight in a few weeks. No wonder we are conditioned to think that weight loss should be quick and easy. We want quick and instant results! Guess what....there are NO quick fixes! Weight loss is a process that takes time. What happens when you go on a fad diet and lose 20 lbs when you start back to eating how you normally ate? You gain it back plus more. How many people do you know that are constantly on a diet?? It obviously is not working for them. So many people start an exercise program and give up after a week or two because "it is too hard", they do not want to step outside if their comfort zone, they do not want to give it time to let the body adjust. Of course it is hard, if it wasn't tough then you would not see changes. Your body has to be challenged to get the results that you want. And why are people so hesitant to start to eat healthy? They will try all of these diets but they will not cut out processed foods, or limit sugar or eat 5-7 servings of fruits and vegetables a day. Why is taking care of your body and treating it and fueling it like it should be so difficult? You are given 1 body in this life, why fuel it with junk? Weight loss that is permanent requires consistent exercise and a consistent healthy diet, it is a lifestyle change. No cream, wrap, 500 calorie diet, etc is going to do it for you. Remember it takes time to lose weight and inches. Be patient, change your habits, live a healthy life and stop buying into the quick fix garbage.

Chicken Sautee with Quinoa

I was inspired by my sister in law Ali Cameron to make this dish. She made it when we were visiting the inlaws and I loved it. I made a few changes to the recipe, but I have to give credit to her for the original recipe and the inspiration. She has a wonderful blog if you would like to follow her. fitformotherhood.blogspot

Chicken Sautee with Quinoa

Sesame Oil
Low Sodium Soy Sauce
1 lb Chicken breast cut into chunks
Red Bell Pepper cut into strips
Yellow onion cut into strips
Fresh Mushrooms
Bunch of Kale
Quinoa (cook following directions on box or bag)

Heat tbsp of oil in pan. Add chicken and a dash of soy sauce, cook chicken until done, add onion and bell pepper and sautee until tender, next add mushrooms, sautee until warm, add as much Kale as you would like torn into pieces,add a little more soy sauce and sautee until Kale is still green and begins to soften. Remove from heat and serve over cooked quinoa. It is amazing!! You can also serve this on a wrap that has a tiny bit of hummus on it. I prefer Ezekial wraps or Flat Out Bread. This is such a quick and easy meal and my kids love it. Vegetarians, you can substitute the chicken for Tempah which is how I had the meal the first time I had it.

Lasagna

Lasagna is one of our family favorites! The spinach adds extra nutrients for you and the Greek Yogurt adds extra protein.

Whole Wheat Lasagna Noodles
1 lb Extra Lean Ground Beef or Ground Turkey Breast
1 chopped onion
jar minced garlic- around 2 tsp- depends on your taste
9oz package of frozen chopped spinach
1 5 oz container of plain Greek Yogurt
1 15 oz container of part skim ricotta cheese
15 oz canned tomato sauce
1 tsp table salt
1 tsp dried oregano
1/2 tsp dried basil
1/4 tsp crushed red pepper flakes, or to taste
park skim mozzarella cheese

Preheat oven to 400
Cook meat, onion, minced garlic and drain. Return to pan. Thaw spinach in microwave and then add and stir, mixing up for 3-5 min

Add tomato sauce, salt, oregano, dried basil and red pepper flakes.
Allow to simmer for 5-7 minutes

Mix ricotta cheese and Greek yogurt together

Spray dish with cooking spray and place a layer of uncooked lasagna on bottom covering the bottom of dish, add layer of ricotta mixture and sprinkle with mozzarella cheese. Cover with sauce mix- save some for top layer, add another layer of noodles and ricotta mixture and top with sauce. Sprinkle with mozzarella cheese, cover with foil and bake on 400 until noodles are done - usually around 45 min. Turn off oven and allow lasagna to sit for 10-15 minutes before serving

ENJOY!

Guiltless Taco Salad

I came up with this tonight for dinner and it was so good! The kids loved it! WARNING the way I make it is very spicy. You can omit the jalepenos and hot sauce if you like it milder

1 lb lean ground turkey breast
1 can black beans, drained and rinsed
1 can of rotel
jalepenos
1 tbsp chili powder
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1 1/2 tsp ground cumin
1 tsp of salt
1 tsp black pepper
dash of Franks hot sauce
large leave of romaine lettuce
fat free sour cream- optional

Brown ground turkey. Meanwhile mix together all seasonings in a small bowl and put to the side. When turkey is cooked add mixed seasonings, can of black beans, rotel, and sprinkle in some jalepenos and a dash of hot sauce. Stir and simmer for 5-10 min. Lay Romaine lettuce leaf on plate and top with turkey mixture, add a dollop of sour cream if you would like. This was so good! It tasted just like a taco salad without all the fat and calories.

Directions for LivingSocial voucher purchasers

First of all thank you for purchasing!! We have a great program and I cannot wait to get you girls started. Due to the high volume of sales we are going to have to cap how many can start each session. This is due to your safety during the session, quality of your workout and also some of of locations are smaller and cannot accommodate a large influx of people. Please follow the follow directions to redeem your voucher:

1. YOU MUST EMAIL ME WITH THE DATE, LOCATION, AND CLASS TIME THAT YOU WANT TO START!! The Richmond County location is available with the voucher- it was not listed on the living social deal but you can use it there. The email address is bethanysbikinibootcamp@gmail.com Once a session is full you cannot start that session and will have to put your name on the next available session. Once your 30 days are up and if we are in the middle of a session, you will be given the option to continue at a prorated cost. It is best to start class at the start of a boot camp session and the start dates are listed on the website

2. Print your registration forms from www.bikinifitbody.com and attach your voucher to the registration form and present to trainer at first class. You may NOT start class without the registration form or the voucher. You will receive a pink card from your trainer. This card HAS to be presented every time you come to class, no card, no class.

3. You need to bring a set of hand weights- please no lower than 5 lbs a piece, 8 lbs is a good start, and a mat to lay on

4. Please try to attend one of the form clinics. The dates will be posted on the facebook page this week.

Thanks!! See you in class!

Quick and Easy Chicken and Veggie Quesadilla

This makes a great lunch or quick dinner and you can throw in whatever you have on hand. This is the one I made:

whole wheat tortilla
cooked chicken strips
mushrooms sauteed in olive oil
spinach leaves
roasted red peppers (I buy them in a jar)
jalepenos
small amount of reduced fat mild cheddar cheese (you can omit the cheese if you want. I only added a sprinkle on mine)

Heat a frying pan on med heat
Prepare Quesadilla on plate by placing the ingredients on one side of the tortilla, fold in half and place in pan. Cook for about 5 min or until cheese is melted and tortilla starts to brown, flip a couple of times while cooking

Enjoy!!

Back at it!

I received full clearance from my doctor yesterday to get back to my regular workouts. I had a C Section 6 weeks ago and finally received no restrictions!! It was like Christmas morning for me! Until today I have been walking 6 days a week and doing very light weights- this had all been cleared and been given the OK from my doctor. I was careful to not lift anything heavier than my baby or do anything that placed any kind of pressure on my abdomen. While I was grateful to be able to do some activity it just wasn't what I am used to. I love to work my body hard. I love to give 100% of me, nothing but my best!!

I started today with a test jog. I wanted to see if I could jog a mile. I worked out my whole pregnancy, but around 34 weeks I gave up running, it just became too uncomfortable. I gave it a go this morning and made it! 9:37 sec! While this is over 2 minutes slower than my normal pace it was a start!! I had no pain when running, nothing was uncomfortable and I felt free! I felt like me!!! It was wonderful! The remaining 30 min I spent doing walk jog intervals. The humidity was so high today so I came home literally drenched in sweat and I loved it!!!

I decided to go lower body today with weights. Best thing I did when pregnant was create my own home gym, it is nothing fancy but it is enough to get a good workout while the baby is so young and it also gives me a reason to not have any excuses to workout. I upped my weight today, still not close to my normal but it was nice to not feel restricted.

I missed my workouts so much! I am so glad that I am back!!!