Saturday, May 31, 2014

Parmesan Zucchini Sticks








Ingredients:
8 medium zucchini, sliced in half
1 cup Parmesan cheese, shredded
1/2 tbsp dried thyme or oregano
1/4 tsp salt
1/2 tsp freshly ground black pepper

Directions:
Preheat oven to 350 degrees F. Arrange zucchini halves on 2 rimmed baking sheets lined with parchment paper.
In a small bowl, mix to combine Parmesan cheese, oregano (thyme), salt and black pepper. Top each zucchini slice with 1 - 1.5 tbsp of cheese-herb mixture spreading evenly. Bake for 15 minutes. Then broil on High for 4 - 5 minutes or until cheese turns crispy and golden. Serve warm or cold.
Storage Instructions: Refrigerate covered for up to 2 - 3 days.

Notes:
Original recipe from nutritionella.com

Friday, May 30, 2014

Melissa's Monthly newsletter

It's that time!!

I will be sending out my monthly newsletter this weekend. Many of you already receive it however if you aren't on the list and would like to be, just leave your email address in the comments section of this post or message me and I'll make sure I send it to you

Have a great day everyone!

Wednesday, May 28, 2014

Workout Wednesday

Workout Wednesday: I LOVE a good Pilates workout! Do you do Pilates? Check out this page I found a for a 10 minute core-blasting Pilates workout.   Give it a try!

http://greatist.com/fitness/10-minute-pilates-workout#_a5y_p=749475

Tuesday, May 27, 2014

Transformation Tuesday

Transformation Thursday:

Check out Page!!! Page lost the baby weight in just 10 WEEKS with Focus T25. The workouts are only 25 mins a day!

See her story: http://bit.ly/1nYUSe3


Sunday, May 25, 2014

No regrets

Be thankful for the lessons that you learned along the way. They are what brought you to NOW.

Saturday, May 24, 2014

Are you in the FPP?

It's time to break out of the FPP! Get up and start moving!! Need some suggestions? Message me!

Friday, May 23, 2014

Tiramisu Shakeology

Tiramisu that is healthy?!?!? Oh, YES PLEASE!!!!

Tiramisu Shakeology:
~1 serving of Vanilla Shakeology
~1 cup brewed coffee (cooled)
~½ tsp rum extract
~1 Tbsp marscapone (or ricotta cheese)
~1 tsp unsweetened cocoa
~½ tsp ground cinnamon

Blend well in blender and enjoy!


Thursday, May 22, 2014

21 Day Fix

Who's ready for the FIX? I am doing round 3 starting my next group on June 16th. Interested in joining me or just learning about what the hype is? Message me or comment below!!

 

Wednesday, May 21, 2014

Find Your fitness

You don't have to be perfect.  You don't have to workout the way everyone else does.  It is OK to find your own exercise.  Good exercise is the kind that keeps you coming back.  Find YOUR fitness!

Tuesday, May 20, 2014

Coaching

I LOVE that I have FINALLY found what I was meant to do after being a stay at home mom for 11 years! It is so rewarding to set goals, achieve them, and genuinely help people in the process! My coaching team is growing and I want you to be part of it...If getting paid to work out and help others become healthy sounds appealing to you, then let's talk! If you are wondering how you can morph your fitness hobby into a career, let's talk!

**I am doing a few calls over the next few weeks (along with some of my fellow fitness friends). We are going to share our fitness stories, and let you know why we got into coaching. Interested in listening in? Comment below and I will send you more info.


Sunday, May 18, 2014

Let it go!

The first thing you need to do when you want to make a change, is let go of the past. ‪#‎disneylifelesson‬

Saturday, May 17, 2014

Shrimp Caesar Salad


Makes: 4 servings
Ingredients:
Nonstick cooking spray
4 slices whole-grain bread
1 tablespoon canola oil
1 pound raw shrimp, shelled and cleaned, tails removed
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons lemon juice
4 tablespoons light mayonnaise
1 teaspoon Worcestershire sauce
4 tablespoons finely grated Parmesan
1/4 teaspoon garlic powder
8 cups torn romaine lettuce
1/2 cup thinly sliced red onion
4 tablespoons shaved Parmesan

Directions:
1. Preheat the broiler. Mist a shallow baking sheet with cooking spray. Brush the bread lightly on both sides with the canola oil; cut into 3/4-inch cubes. Place in a single layer on the sheet and broil until lightly browned, about 1 minute per side. Transfer croutons to a plate and let cool.
2. Toss the shrimp with salt and black pepper and place in a single layer on the same baking sheet. Broil 2 minutes per side or until just cooked through.
3. In a bowl, whisk together the lemon juice, mayonnaise, Worcestershire, grated Parmesan, garlic powder, and 2 tablespoons water.
4. Toss the lettuce, onion, and croutons in a bowl; drizzle dressing over the top and toss to combine. Spoon shrimp on top; garnish with shaved Parmesan.
Nutrition facts per serving: 327 calories, 32g protein, 26g carbohydrate, 12g fat (2.4g saturated), 5g fiber
**Recipe from Fitnessmagazine.com

Friday, May 16, 2014

Kummerspeck

Guess what? This is a REAL term. Do you suffer from Kummerspeck? I can help!


Thursday, May 15, 2014

#21DayFix

Who out there is doing the 21 Day Fix? What do you think about the nutrition plan and the workouts? Please share your thoughts!!!

Wednesday, May 14, 2014

Shakeology Mojito

Time for Happy Hour...Shakeology Style
Shakeology Mojito:
1 serving Tropical Strawberry Shakeology
2 Tbsp. chopped fresh mint leaves
1 Tbsp. fresh lime
Water and ice

Blend all ingredients in blender until smooth. Serve and enjoy!
Calories: 166

Tuesday, May 13, 2014

What are you having for lunch today?

 Here is my lunch.
The 21 Day Fix makes meals EASY! No need to count calories!! You fill your containers with foods that YOU enjoy eating. The containers are different colors and represent different food groups. You are allotted a certain amount of containers based on your calorie range (the 21 Day Fix guide tells you how to find it). The idea is that you use your containers to track what foods you have eaten during the day, and to give you well rounded nutrition!

  http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=263743

Sunday, May 11, 2014

May Challenge Pack Specials!!!

Oh Yeah, the May Workout specials are in!!!!
Get YOUR total body makeover with P90X3 or Turbofire Challenge Packs! Both of these are amazing, blood pumping, calorie burning, strength training and toning workout programs!! Guess what? I have BOTH at my house. Want to give them a try before you buy? Message me and we will set something up!

Questions? Ask away!!!




Friday, May 9, 2014

Smoky Southwestern Seasoning (21 Day Fix)

Spice up your meals with this great Smoky Southwestern Seasoning from, the 21 Day Fix program!

Smokey Southwest Seasoning:
1 TB chili powder
2 tsp cumin
1 tsp coriander
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp dried oregano
1/2 tsp smoked paprika
1 tsp sea salt

Mix well.
**This makes way more than one serving, so be sure to store in a sandwich bag or small container.

Thursday, May 8, 2014

Tank Top Arms!!!

For the past month I have been doing 2 workout programs at the same time. I started T25 from the top (just completed the Alpha round). I am also doing the 21 Day Fix workouts, which have become a favorite because I get to combine weights and cardio!!! My goal is 2 25/30 minute workouts each day. However, I don't always have time for both. I do get at least 1 workout in each day . Anyway, after a month of my hybrid program, I am really pleased with my arm and shoulder definition! I also have some great definition in my back! Love these programs!!

Wednesday, May 7, 2014

Workout Wednesday


Burn Cals And Tone It All In Just 5 Minutes With This Move: The High Pull

For your first set, you'll complete each exercise for 20 reps. For your second set, you'll complete each exercise for 18 reps. You'll continue by reducing by 2 reps every set until you get to 0 or your 5 minutes is up—whichever happens first. Confused? This chart will clear things up.

** The secret sauce: efficiency. You'll alternate between two exercises (detailed below), consecutively. No rest between sets and reps!

Warning: You may find it super difficult or impossible to get all the way down to zero on your first attempt. But that's the beauty of it! The next time you try it, you'll most likely get a little further along.

*workout from SELF magazine.

Tuesday, May 6, 2014

Tony Horton Checks-out Shakeology

This Shakeology commercial makes me laugh EVERY SINGLE TIME!!  




Seriously though, Shakeology is really full of some great nutrition!  Want to learn more?  Send me a message!

Monday, May 5, 2014

PiYo is coming soon!!!

It's coming!!! Chalene Johnson' has a new workout called PiYo!! It's like Pilates, yoga, flexibility training, and it will build strength & have a cardio effect. If you have done Turbofire or Chalean Extreme, you know that Chalene is SOOO motivating!!! I am excited about this NEW program!! Click the link to learn more!

www.PiYoTBB.com?referringRepID=263743


Saturday, May 3, 2014

Start YOUR Journey

Who's ready to take that first step to better health? When you do, I am right here to help you get started, motivate and encourage you along the way, and help you reach your goals! How? simple, I am motivated by the success of others. If I can help you make progress, then you help me make progress! So, let's do this together!

Comment below or send me a message and we will start today!


www.FB.com/joruneymelissablair

Friday, May 2, 2014

21 Day Fix successes

I want to give a HUGE shout out to my 21 Day Fix group this month...after only 1 week, our group of 30 is down 55 pounds, and inches galore!!!! Please LIKE this post to show your support for these AMAZING people!!!!

This group is so amazingly motivated!!! Listen to what they are saying about the #21DayFix

"The eating program was easy to follow with some pre-planning and I have really enjoyed the workouts! Not only have I lost inches, I looks like I am down about 2lbs this week! Here's to week 2!"

"My clothes fit better even though this was one heck of a stressful week. Having the shakes helps for when I need to leave in a hurry or don't have time to sit down and eat."

"My Favorite part is the ability to be home and still get a good workout. The containers keep me honest."

"I have to say I really like the way the workouts are set up. Even though the actual exercises can be "tough", they are not complicated. I like the fact that the sessions show the really buff people struggling with the workouts. I always hate it when I am the only one struggling with it. So for me, it makes me want to stay with the program."

Wow, I am so proud of my group!!! I can't wait to give an update for week 2!!

Interested in getting in on the 21 Day Fix program, or one of my motivational groups? Message me, or comment below!!!

Thursday, May 1, 2014

Butternut Squash and Coconut Curry Soup with Shrimp and Rice Noodles


Ingredients:
2 teaspoons canola or coconut oil
1 small yellow onion, chopped
1 clove garlic, finely chopped
2 teaspoons finely chopped fresh ginger
2 teaspoons red curry paste, more to taste, if needed
2 teaspoons light brown sugar
1/2 teaspoon salt
1 medium butternut squash, peeled and cut into 1-inch pieces, about 4-5 cups
4 cups low-sodium chicken broth
1 (14-ounce) can coconut milk
1 pound large shrimp, peeled and deveined, if needed
1/4 cup chopped fresh cilantro
6-8 ounces brown or white rice noodles, cooked according to package directions
Lime wedges, for serving

Directions:
In a 4- to 5-quart pot, heat the oil over medium heat until hot and rippling. Add the onion, garlic and ginger. Cook, stirring frequently, until fragrant and the onion is translucent, about 5 minutes. Take care not to let the garlic and ginger burn.
Stir in the curry paste, sugar and salt and cook for 1-2 minutes longer.
Stir in the squash, broth and coconut milk and bring to a boil. Reduce the heat and simmer, partially covered, until the squash is tender, 20 to 25 minutes. Add additional broth during the cooking time if you want the soup more soupy and less thick.
Stir in the shrimp and simmer just until cooked through, about 2 minutes. Stir in the cilantro and add additional salt and/or pepper to taste, if needed. Serve immediately over cooked rice noodles with lime wedges for garnish.

**recipe courtesy of http://www.melskitchencafe.com/