21 Day Fix Approved : Baked Yogurt Chicken

Ingredients:

• 1lb boneless, skinless chicken breasts
• 3/4 cup plain greek yogurt
• 1/2 cup shredded parmesan cheese
• 1/2 cup shredded mozzarella cheese
• 1 tsp garlic powder
• 1 tsp parsley leaves
• 1/2 tsp red pepper flakes
• Salt and pepper, to taste

Preheat your oven to 350 degrees.

In a bowl, combine greek yogurt and all spices.  Mix throughly.   Stir in parmesan cheese.

Spray baking dish with non-stick spray.  (We prefer olive oil spray)  Place chicken in the dish,  Using a spoon (or kitchen brush), spread the greek yogurt mixture over the chicken. Top each chicken breast with a little mozzarella cheese.

Bake for 30 minutes or until done. This will depend on the thickness of the chicken breasts.  

Container Count:  1 red, 1/2 blue

If you give this recipe a try, let me know! I'd love to hear how you like it!   

Coach Basics: How to use the Coach Mobile "App"

I have found that the easiest way to sign up a new discount coach or customer is by using the CoachMobile "App".   I use the word app in quotations because it really isn't an app.  Its a website, but acts just like an app.  It is really slick!  {NOTE: You can use this from your phone or computer}

You can use this app if your challenger or coach is new to TeamBeachbody.

Basic information you will need:

• Name
• Email address
• Customer OR Discount Coach/Active Coach
• Workout program choice
• Shakeology flavor

1.  Go to the website: coachmobile.teambeachbody.com.  It will look like this:

2.  Log in with your TeamBeachbody sign in information:

3.  The landing page will then look like below.  Enter your customer or coaches email address.

4.  After enter your challenger's email address, you will need to choose if they will enroll as a coach or a customer.

5.  Enter their first and last name.  Make sure you double check if they are registered in the United States or Canada.

6.  Click on Step 1 - Selecting the product, which will be the workout program of their choice.

7.  It will look similar to this.  This will change as the programs that Beachbody has change.  The top ones will the specials that month.  Click on the desired product and click OK.

8.  After you choose the workout program, you will then be directed back to the page to select the Shakeology flavor they wish to have.  Remember, the prices of all of them are the same, regardless if they purchase packets or a bag.

9.  Confirm your Challenge Pack.   Confirm that you have selected the correct workout and the correct Shakeology.  Also, please double check the price.  Click ADD TO CART.

10. Final Step:  Review the order one more time and click SUBMIT.

11.  Confirmation has been sent!    Have them check their email account for the new email.  It can end up in the junk mail.

Hope this helps!  If you need any help, let me know!

~Ashley

21 Day Fix Approved : Parmesan Roasted Broccoli

I will be the first one to admit that I don't like most vegetables.  We eat A LOT of carrots, green beans and peas at our house.  After a year and a half of doing the 21 Day Fix lifestyle, I needed to branch out.   I knew I wasn't going to be out much if I tried this recipe and didn't like it.

I tried it and it was AMAZING!  Never in a million years did I ever think that I would say that I'm LOVING broccoli.   I guess your taste buds do change as you get older.  :)

Parmesan Roasted Broccoli

• Broccoli 
• Sea Salt 
• Pepper 
• Garlic Salt 
• Extra Virgin Olive Oil 
• Grated Parmesan Cheese 

1.  Preheat oven to 425 degrees. Line baking sheet with parchment paper for less clean up.

2.  I like a simplified life and buy the bags of pre-cut broccoli. Pour the bag into a mixing bowl, pour 4 tablespoons of olive oil over the broccoli. Toss to coat. Season with sea salt, pepper and a small amount of garlic salt. Toss gently to coat again.

3.  Place broccoli florets in a single layer onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until tender. Serve immediately, sprinkled with Parmesan cheese. ENJOY!

21 Day Fix Approved : Cookie Dough Greek Yogurt

It's three o'clock in the afternoon.   You are craving some sweets. If you are anything like me, you'll quickly turn to a Snickers or Twix bar.   Well, I used to!  Now, I have a new weapon in my corner.  I have the perfect treat for you!

INGREDIENTS: 

• 3/4 cup of plain Greek yogurt
• 1 tbsp. natural creamy peanut butter
• 1 tbsp. honey
• 1 tsp vanilla extract
• Chocolate chips (I prefer mini)

In a bowl, combine yogurt, peanut butter, honey and vanilla.   Stir well.  Top with chocolate chips.

Now, dig in and ENJOY!!

21 Day Fix Containers:  1 Red, 2 Tsp

21 Day Fix: How to Figure Out Container Counts for your Recipes

One of the most asked questions when someone is starting the 21 Day Fix is “How do I count this recipe with the container system?”  When getting started, my challengers want to give the container system their all and want to make sure they are measuring everything out correctly.  Every meal you make won’t be a veggie, a carb and a meat.   You’ll want to venture out and try something like Mexican Lasagna.  (Which are pretty amazing, by the way!)

I want to be able to give my challengers the tools to be able to complete this on their own.   Otherwise, it will not be easily sustainable for a lifestyle change.   As their coach, this means teaching them how to use the 21 Day Fix for the rest of their life. 

According to the 21 Day Fix Mixed Food guide, most mixed foods are measured in a green container, regardless of whether or not it contains any actual “green” foods.  This is equal to one serving.   HOWEVER – this is only used to measure.  It does not necessarily mean you check off the green container. 

Make note of the different types of foods in your recipe and what containers they would go in. 

Example:  Mexican Lasagna  

Let’s say you are eating Mexican Lasagna.  You would use your green container to measure out your serving.   The main ingredients of this dish is tortillas (yellow), taco meat and cottage cheese (red) and cheese (blue).  Cross off a yellow, one red and one blue.   But, do not cross off your green container.   

Be sure you use common sense with the 21 Day Fix.  Keep this in mind:  I achieved success with this program, even though I didn’t follow it to a T each and every day.   I follow the 80/20 rule.  80% of the time I follow the 21 Day Fix guidelines.  The other 20% of the time, I enjoy a beer and some pizza.    The 21 Day Fix is meant to be a lifestyle change and I hope you are able to maintain long-term.  Don’t get down on yourself if you have one extra yellow in a week, or don’t eat enough of your green containers.   

21 Day Fix Approved : Rosemary Chicken & Roasted Potatoes

This truly is one of our favorite family recipes.  It’s quick and easy to make and is ready in less than 40 minutes, from start to finish!  Oh, and it’s healthy!   WIN-WIN!

• 1.5lb (+/-) boneless, skinless chicken breasts (trimmed)
• 1.5lbs potatoes cut into 1” cubes
• 4 tbsp extra virgin olive oil
• 2 tsp minced garlic
• 2 tsp paprika
• 1 tsp crushed rosemary
• ¼ tsp salt
• ½ tsp pepper

1. Preheat oven to 425F.
2. If your chicken breasts are large and thick, we like to pound them to make them thinner.  I typically cut each breast in half. 
3. Place chicken and potatoes in a large ziplock bag
4. Mix oil and all spices in a small bowl.
5. Pour oil mixture over chicken and potatoes.  Close bag and toss to coat well.
6. Arrange chicken and potatoes in a single layer on a parchment or foil lined baking pan sprayed with non-stick olive oil spray. 
7. Roast for 15 minutes.  Take out of the oven and stir.  Flip chicken.
8. Cook for an additional 15 minutes, or until chicken is done.
9. Pair with a veggie to get your greens in! 

21 Day Fix Container Count:

                1 Red

                1 Yellow

                2 Teaspoon

No Excuses November

I hit "that point" in my fitness journey.  I need just a little bit more to get over my plateau.  I decided to do a NO EXCUSES NOVEMBER.   I looked at my phone and realized come November 1st, I officially have 90 days until we are in San Diego and 240 days until my 30th birthday.  I have some big goals to hit!

I will be doing the Hammer and Chisel Hybrid Prep Schedule.  The schedule is 25-35min workouts 5 days a week.  All of the workouts are available on BOD (Beachbody on Demand) so I'm able to just grab the laptop, sign in and get started!

Here are the bullet points I came up with to follow:

• Eat clean 90% (or better)
• 75oz+ of water daily
• Eat more greens
• Shakeology daily
• Hammer and Chisel Hybrid Prep
• Train for a 5k by doing the Couch to 5K app
• 5am workouts before work
• No soda - only water, tea and beachbody performance
• One "choice" meal a week
• Meal plan on Sundays
• Track food and water in MyFitnessPal
• Minimum of 7500 steps daily
• Weigh-ins on Monday and Thursdays - track weight and body fat percentage
• Take before photos and measurements
• Take after photos and measurements

WHO'S WITH ME?!