Lake Cumberland Raft Up 2016 with the FAM

Taco Tuesday & BEYOND - Slow-Cooker Jerk Chicken Tacos with Caribbean Salsa

Oh my GOODness. ANOTHER WINNER!!! If you are looking for a SIMPLE meal with a little HEAT & layers of FLAVOR, look no further!!!!

Ingredients for Jerk Chicken:

– 3 garlic cloves, crushed

– 2 tablespoons jerk seasoning

– 1.5lbs boneless chicken breasts

– Freshly squeezed juice from one lime

– ½ cup orange juice

Ingredients for Caribbean Salsa:

– 1 large mango, diced

– 1 medium Hass avocado, diced

– 1 tablespoon chopped red onion

– 1/8 teaspoon kosher salt

– Freshly squeezed juice from one lime

– Freshly ground black pepper

1 package 100% Whole Wheat Tortillas

FOR THE CHICKEN: Combine the garlic, jerk seasoning, and ¼ teaspoon salt & spread it over the chicken. Put the chicken, the lime & orange juices in the slow cooker. Cover & cook on high for 2 hours.

FOR THE CARIBBEAN SALSA: Combine the mango, avocado, red onion, lime juice, in a medium bowl, salt, and black pepper to taste. Refrigerate until ready to serve.

Remove the chicken from the slow cooker & shred it using two forks. Pour any liquid in the slow cooker into a bowl, then return the chicken to the slow cooker. Add 3/4 cup of the reserved liquid, just enough to moisten the chicken, and season with 1/8 teaspoon salt & black pepper to taste.

Heat the tortillas in a skillet set over medium-high heat for about 30 seconds. Fill each with 1/3 cup of chicken and 2 tablespoons of salsa. ENJOY!!!

Beachbody gave me the tools to get my dream body!

 

 

Growing up I got TONS of exercise playing team sports {none of them really well...lol} BUT they kept me in shape & gave me carte blanche to eat whatever I wanted...

When I went to college my lifestyle {& soon my body} changed...primarily because my eating habits hadn't {not to mention alcohol had been added into the mix}

The RARE occasions when I tried to workout I was completely LOST...we hadn't done any weight training for field hockey or basketball...so I would just end up on the treadmill or stair stepper for HOURS...

Throughout the years I tried diet pills, crash diets, group fitness classes, personal training sessions etc...and I learned a little bit from each of them...but I struggled putting those things into practice outside of those environments...

{enter Beachbody}

I have learned so much from BB programs! For the first time EVER I know what exercises to do {at home OR at the gym}, I know how to fuel my body to maximize results, and I GOT my results {and an amazing community of inspiring people working on becoming their best self}

If you want to make a change but don't know where to start, I can help!

Beachbody's 3 Day Refresh Review

My 3 Day Refresh Results are IN & I AM SO EXCITED to share! There is something so rewarding about accomplishing what you set out to do! (& most of the time this feeling takes WAY LONGER than 3 days!!!) =)  I have always been intrigued by "cleanses" but being a SERIAL-QUITTER in my former life, I never tried one for fear of failure... those doubts and fears did not go away, I simply chose to ignore them...

It was NOT easy - we are literally bombarded with temptation on a DAILY BASIS...BUT I stayed focused on my goal of breaking bad habits and detoxifying my body...and I made it through to the other side!
 

I was forced WAY out of my comfort zone, I tested my willpower, I learned more about myself {I went 3 whole days WITHOUT meat!!!} and in the end I felt incredibly EMPOWERED!

If you are looking to kick start weight loss and create better habits this is great "mini" option!

Here is a quick rundown of my experience:

Day One was pretty easy - I was so pumped about trying the refresh it literally flew by...

I followed the eating/drinking schedule to a T  (with one notable & very important exception - I did NOT DRINK the *optional* herbal teas) - DRINK THE TEA!!!!!  Even IF you feel like you are going to float away... DRINK THE TEA - I skipped it because honestly half your body weight in water + the shakes + the Fiber drink is SOOOOO MUCH - but I paid the price, I got a debilitating headache & ended up just going to bed at like 9PM (which for me is totally uncharacteristic) - I really do not do alot of caffeinated beverages so I did not think my body would miss caffeine at all BUT I needed that TEA!

Day Two was harder because I could not shake the headache (eventually I ended up taking some Tylenol because I was struggling to function - at that point I probably should have added in the *optional* herbal teas but I was not thinking clearly...and on Day Two I had skipped the additional *optional* liquids AGAIN)...

Day Three was THEE HARDEST.  It was Sunday & for me that means church & brunch...drinking my Fiber Sweep at Bonefish instead of enjoying a bun-less Kobe Beef Egg Burger was absolutely BRUTAL... =) but not surprisingly not impossible...

I have to admit, even though I did not do it for weight loss, I was BLOWN AWAY by the results...I would totally do this program again if I had an event coming up or wanted to beat the belly bloat after a vacay...

It is a bit labor intensive eating every hour or so and I would suggest that you do it during a period of time when you have less social commitments (hehe) BUT it was TOTALLY doable & I found a few AMAZING recipes that I am going to add to our rotation! <3

Healthy Head to Toe - DIY Protein Hair Mask

It's TRUE, the wear and tear of a regular workout regimen can wreak havoc on even the best cared for tresses... 

But do NOT use that as an excuse to skip your workouts!

Here is a rich, PH balanced DIY protein hair conditioner that leaves your hair soft and shiny, and strengthens dry breaking hair. {& you probably already have all the ingredients required!}

 

 

Step 1: separate egg yolks from whites, I used 3 because my hair is pretty long

 

 

Step 2: add 2 tbsp. of extra virgin olive oil

 

 

Step 3: gently beat the egg yolks with the olive oil (you can dilute the mixture by adding 1/4 cup of water)

 

Step 4: scoop up a small amount and run it through your hair, slowly massage mask into your scalp, leave on for 15 to 20 minutes to absorb nutrients

Why olive oil for your hair? Olive oil improves the elasticity, conditions and reduces frizz.

Why egg yolk for your hair? Egg yolk makes your hair softer, silkier and more manageable, and the added strength from the protein prevents breakage. Your hair will also have more volume and will reflect light better, making it shinier.

If you are looking for a great weekly deep conditioner that's super cheap and easy this is a MUST TRY! <3

to FIX or not to FIX, that is the question...

simple fitness + clean eating + portion control = AMAZING results in 21 days {sounds too good to be true, right?!?}

I can attest that this program delivers RESULTS like nobody's business!!!  It has COMPLETELY transformed my body & at age 34, I am in the BEST shape of my LIFEEEEEEE!!! {I have NEVER been this comfortable in my own skin!!!  NEVER.}

 

The 21 Day Fix is the COMPLETE solution -  it addresses ALL elements required to get REAL RESULTS and is perfect for people like me who need/want EVERYTHING SPELLED OUT for them!  It takes the guess work out of EATING!!! {I know firsthand how confusing & overwhelming nutrition can be and I am telling you this is as close to 'paint by numbers' as you can get, do what she says and you WILL get RESULTS!!!}

The program includes:

• 7, 30 minute at home workouts {one for each day of the week}
• Bonus 10 minute ab workout  
• Easy to follow clean-eating meal guide
• 7 portion control containers for measuring

 

Although it is a 21 day program and from the outside that may seem like a 'QUICK FIX', it's NOT - 21 days is just the beginning, that's the time it takes to break bad habits and create new, better ones...This program is an EYE-OPENER, it will give you the tools necessary to make REAL, LASTING changes whether you are looking to lose the last 10 lbs or just starting on your fitness journey.

I have been doing the 21 Day Fix for 15 months...some days are better than others with regard to eating, sometimes I miss a workout, but I am still using the things I learned while doing this program - it becomes a LIFESTYLE. 

I have always struggled finishing the things I start, but somehow I can wrap my mind around 21 days, then another, then another...the results I get each time giving me the motivation I need to do it again - it's true what they say - when you see results it becomes an addiction. <3

If you are interested in learning more let's connect!  XO

Chewy Peanut Butter & Coconut Cookies #NomNom

"C" is for Cookie..."A" is for AHHHHHmazing...

{ingredients}
1/2 cup unsweetened shredded coconut 
1/2 cup coconut flour
1/4 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon cinnamon
1 teaspoon chia seeds
1/4 cup hot water
1/2 cup honey
1/2 cup crunchy peanut butter
1 teaspoon vanilla extract
1/4 cup applesauce
1/2 cup dark chocolate chips

• Preheat oven to 350 degrees
• Lightly spray baking sheet with nonstick cooking spray
• Combine coconut, coconut flour, baking powder, baking soda, and cinnamon in a large bowl, whisk
• In separate bowl, combine the chia seeds and hot water and let stand until gelled, add in honey, peanut butter, applesauce, vanilla and chocolate chips
• Add wet mixture into dry mixture and mix well
• Drop heaping spoonfuls onto the cookie sheet
• Bake for about 12 minutes, or until browned on top
• Enjoy!