Sunday Funday!

I love to use Sundays to prepare for the workweek. Do I always do it?  No!  I despise that feeling of driving home from work and having no idea what I am going  to fix for dinner. I also hate that feeling of fixing lunches and barely having anything ready. I eat a bunch of snacks that next day but then I’m starving by mid-afternoon!

Now that the pregnancy nauseousness has subsided and I’m feeling more like myself, it’s time to get prepared!  I bumped up a calorie bracket due to the pregnancy. Many of my breakfasts and snacks are the same to save in planning and time. I added vegetable egg cups in the mornings because I’ve been waking up SO hungry!  So here’s the plan…

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I went to the store and started by getting  my son’s lunch done since it’s the easiest. Turkey wraps with a side of pickles so he can add them later.  I’ll also add applesauce, yogurt, fresh fruit and fresh veggies to his lunch when I pack it.

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Next up, my midmorning snack- Greek yogurt, homemade granola and fresh fruit. I make Homemade Granola from the FIXATE cookbook in bulk and separate it out into smaller portions.img_6057

I put Mexican Chicken Tortilla Soup into the crockpot.  I know that it’s not on the meal plan until Saturday but I’m going to freeze it in portions so I’ll likely get 4-5 meals out of it.  I’ll just have to defrost one on Saturday.

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Next, Turkey Chili which is dinner for tonight/lunch for tomorrow.  Awhile back, I browned a ton of ground turkey and just froze it.  I prepared every other ingredient for the turkey chili and just added the cooked turkey.  It’s simmering on the stove as we speak!

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Vegetable Egg Cups!  Such a perfect, easy breakfast!  There are so many variations that you can make.  I added turkey bacon (which I cooked in the oven as I was preparing the chili and crockpot soup), peppers, onions, mushrooms, sea salt and pepper.  Here are some great suggestions! 21 Day Fix Egg Cups

 

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As I prepped and cooked everything else, I went ahead and chopped extra veggies and put them into containers.  It helps so much to have these washed, cut and ready to stick into lunches.  I also washed fruit and have them ready to grab and go too!

Speaking of veggies, Red Pepper Hummus was probably the easiest, quickest thing to make.  I just added everything and blended it right up!  I doubled the recipe from the Core De Force eating plan booklet.

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Before I froze the flank steaks that I bought, I went ahead and added the marinade.  Dumped everything in the bag and done!  Freezing it for later in the week and for another time down the road  I went ahead and used the same marinade on the steaks for the Beef and Broccoli recipe which is tomorrow’s dinner. I have that in the fridge ready to cook. Here’s the recipe for the Ginger Soy Flank Steak! Ginger Soy Flank Steakimg_6065

The last thing that I did was Chicken and Black Bean Burrito Salad in a Mason Jar.  LOVE having these for quick and easy dinners/lunches!  So healthy and filling too!

Here’s the recipe!

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Whew! Now I know you’re wondering…”Did you spend ALL day doing all of this?!?!”.  Of course not!  In all honestly, it took me 3 hours and that includes time to do dishes and return my kitchen totally back to normal!  Sure it was 3 hours, but well worth it considering the amount of time I am going to save throughout the week when I have a dinner plan and lunches done!

Need more info about meal prep or advice on the best plan for you?  Just ask!

The deployment truths…

It’s hard to put into words…the gut-wrenching feeling that you have when you watch them board that plane. For those that have been through it….you know…

There are feelings of relief that the journey has begun. The months of preparing are over. The gear and duffel bags that have been laid out across the bedroom floor for weeks (or months!) are now gone. The anticipation is over and you can now focus on counting the days until his return instead of dreading the days until they leave.
There are feelings of hurt, especially for your children. They can’t quite comprehend, but you know that they know the pain that you feel, too. You want them to always keep Daddy in the front of their minds over the months to come, but you dread hearing the words “I miss Daddy”, because it shows that they are hurting. You pray that this experience doesn’t cause them to act out or change in any way and you do everything in your power to keep routines the same and make them comfortable.  Tears flow from both of you when your 4 year old asks to hear the “wooo woooo song” on the way to the airport.  It’s “mine and daddy’s song” that they have danced along to in the kitchen too many times to count.  You think that she doesn’t get it, but she knows…
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We have grown so much in 10 years of marriage.  As he says, “we are probably more in love now than the last time we had to endure this”. I couldn’t agree more.  It’s amazing how time apart can bring you so much closer. You appreciate the small stuff. You don’t get wrapped up around the petty things. The toilet seat can stay up, he can leave laundry on the floor and you don’t care because you are just thankful that they are present.  You live in the moment and you appreciate each minute that you do get to spend with them.  You make it a priority to have date nights because you know how important it is to have the time to focus on yourselves.
It’s no longer about having to deal with everything while he’s away…the house, the car, the kids, working full-time, the cooking, the shopping, the washer that will likely find its way to break in the next 9 months…that’s just life.
It’s about having to go through the daily routine without your best friend beside you.  The kids’ giggles, their excitement when they learn something new, the impromptu Nerf wars, conversation around the dinner table, dance parties, relaxing after a long day, the first day of school, birthdays, holidays, the hugs, and the kisses goodnight.  You are thankful for technology and the ability to see their face in real-time on Sunday afternoons while you’re preparing for the week, but it just doesn’t compare.
You don’t resent them for leaving. They are doing a job that they love.  It’s what they’ve trained for. To be honest, you carry their pain on your shoulders also because they have it worse than you do. They are in a foreign land away from everything familiar. There are times that they fear for their life and wonder if they’ll return. They can’t hop in a car to drive to visit family, enjoy the luxury of a king-sized bed or have the joy of cleaning up children’s messes. They have to rely on text messages, care packages and the occasional FaceTime call to connect with life back home.
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Time heals everything. No matter how much you miss them, you still regain the power to take on each day just as before. You know that each day gets a little easier and with each day that passes, it’s one day closer to wrapping your arms around them. You go through your days and learn to live life without them for awhile. You never wish for life to fly by, but there are times when you wish that it was one big dream and you could just wake up 3 seasons later.
So today, it’s okay if you feel like you’ve been hit by a freight train. You may feel like letting your kids have candy for dinner and downing a whole pint of ice cream.  You know that tomorrow the sun will rise and it will be a new day. Things will be better.  Give yourself some time and forgive yourself for taking a knee for a few days.  With each passing day, you see a little more sunshine peeking out from behind the clouds and know that you can do this!  You get a little tired of people saying how “strong” you are for going through this and they “don’t know how you do it”.  There are days that you don’t even know how you do it, but you do.  Remember that you ARE strong and capable of anything that is thrown at you.
More than anything, you feel fortunate that you have someone so special to miss so much. You know that happier days are coming and you will be a stronger couple and family for all that you have endured.  The happy trip to the airport will be here before you know it.
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KICK YOUR WAY TO BETTER HEALTH!

This week has been exciting!  The release of Core De Force, preparing for the start of a new Challenge Group and getting ready to get ahead of the game this holiday season! Did you know that between October and New Years, people gain an average of 11 pounds?!  There are ways to enjoy the holidays and still focus on your health!

Core De Force is officially here! I am so excited for you to officially be able to join me in your own Core De Force Total Body Transformation.  If you are not familiar with the program or you are wondering what the buzz is all about let me give you the scoop.  Core De Force is a 30 day total body transformation program that requires ZERO equipment, no baseline of fitness and each workout is 25-45 minutes in length.  It is an MMA inspired workout that is created by former Les Mills Instructors, Joel Freeman and Jericho McMatthews.  The sneak peeks for this program were amazing! There is a super simple meal plan to follow and a workout schedule that tells you exactly what you need to do to get the results that you want.  You honestly can’t go wrong with this program.  Plus I have seen the transformations for the test group and they are incredible!!

Want to join us?  You can head over here to get started HERE!  Once you’ve purchased the program, send me a message or email (stephanie.m.keenan@gmail.com) and I’ll add you into our Exclusive Challenge Group that will provide you with all of the support and accountability that you need to be successful in this program!

Need more info?  Send me a message!

 

YEEHAW!

I’ve been getting a lot of questions about the latest workout that will be released THIS Wednesday, July 27th!  I’ve done the sneak peek workouts and I must say that it is a BLAST!  I didn’t think that I’d be sweating with some line dancing, but I was wrong!
Here are some details about the program!

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What is Country Heat?
Country Heat is a high-energy, low-impact dance workout that’s so simple and so fun, you’ll love it from the very first step. Each 30-minute routine is packed with easy-to-follow dance moves set to the hottest country music around. All you have to do is follow along and before you know it, you’re scorching calories, burning fat, and melting away the pounds as you reshape your entire body – all in just 30 days. Plus, it comes with an easy-to-follow portion control nutrition plan to maximize your results.
Who should buy it?
Anyone who’s looking for a simple, fun, and effective way to lose weight and get fit. While Country Heat is perfect for beginners, it’s also a great cardio-based workout for people at all fitness levels who like to dance or want to stay in shape. It’s also a great choice for people who like to dance but are intimidated by choreography. There are no complicated moves, no weights or equipment-just follow along and you’ll be dancing right from Day One. Also great for anyone looking for a low-impact exercise program (no jumping or weights).
How is it different from CIZE?
Country Heat’s choreography is simple; all you have to do is follow along! Autumn teaches you two steps at a time, then moves on to the next two steps. And you don’t need to memorize anything.
Country Heat features the hottest country music, using fully licensed songs that you’ve probably heard on the radio. Not only did Autumn pick these songs for their popularity, she specifically matched her moves to the faster and slower beats to create the perfect interval training within each routine. The result? A fired-up metabolism that burns maximum calories and fat-in just 30 minutes a day!

 

What do I get when I purchase the program?
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When you purchase your Country Heat you will get:
– 6 workouts on 3 DVDs in 30 minutes or less.
-7 Color coded portion controlled containers to efficiently help you portion out your food
-Country Heat Nutrition Plan which is an easy to follow guide that has recipes, tips, and more to help you get results.
-30 Days of Shakeology in any flavor
-Quickstart Guide- This is a simple 3 step guide that preps you for your fitness journey by giving you the low down on the nutrition plan and workouts.
-30 Day Calendar so that you know exactly what workouts to do in what order to maximize your results.
-Plus when you get the challenge pack you get access to Country Heat On Demand which means unlimited access to stream Country Heat and all the other workouts to any desktop, laptop, tablet, TV or mobile device.  So you can start your workouts the minute you make your purchase.
Country Heat
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How do I get my hands on this FUN program?
All you need to do is fill out this form and I will be in contact as soon as it is released!  I will provide a group to hold you accountable and support you from start to finish.  I will teach you about the nutrition plan, provide motivation daily and help you to make small changes in your life that will add up to huge changes!
Who’s ready to get their boots on and dance?!  Don’t wait to respond because the new challenge begins on August 1st!

 

Chocolate!!

You know those days when you want to just devour a King Size Snickers?!  Maybe a never-ending handful of M&Ms?!

Today was THAT day for me!  Thank goodness I try not to keep those temptations in our house because they would be long gone!

I decided to make these beauties instead!  They are a perfect little snack anytime, but especially when those sweets cravings are hitting hard!

Chalene Johnson’s Shakeology Balls

Click HERE for the recipe!

 

I’m also so thankful for my cute “helper”!

Want more information about Shakeology?  Send me a note!

Gratitude

bandlI’ve seen an article floating around in my newsfeed this week.  You can find it HERE.

You see a few years ago, I would have read that article and listened to every word.  I would have soaked it in and used it as reassurance that I’m not the only one struggling.  I would have fed into the excuses and told myself that now is just not the time to try to accomplish my goals and aim for my dreams.  The article says that I need to wait to be happy so that’s just what I’ll do.  I’m going to settle for what I have now.  I would feed into the stereotype.

Back then, I was a new stay-at-home mom who showed up to playdates with a hat and yoga pants.  Stay-at-home moms didn’t have time to put themselves together and ACTUALLY wear make-up, right?!?  Yoga pants are part of the stay-at-home mom uniform, right?!?  The thought never even crossed my mind that there was a man that came home from work every day who may have found some enjoyment in seeing his wife in normal clothes.  I never thought to look nice for him.  I fed into the stereotype.

I didn’t have goals for myself.  I lost sight of who I was because I was told that being a mom is hard.  I was told that this little 2 year old was going to rock my world and change my life forever.  I COULDN’T workout, have any hobbies or even sit and read a chapter of a book without interruption.

Yes, I could.  I just chose not to.  I fed into the stereotype.

Opinions of others is one of the reasons that we fail to achieve our goals.  We cling to other people’s opinions as if they are the truth.  We use them for justification as to why we can’t succeed. We come up with a well-planned lie (an excuse) as to why we can’t live a life that we want.  So because this article is telling me that I can’t get myself back until I’m 40 years old, I’m just going to sit back and settle in my comfort zone for another 6 years?!?! No….HELL no!

When we are in our comfort zone, we breed dissatisfaction.  We start complaining about EVERYTHING!  Our house becomes a mess, we don’t take care of ourselves, we can’t do what we want…we become ungrateful and don’t see value in what we have.  We start telling ourselves that we “just don’t have the time” to do what we want to do because of the kids, the cleaning, the errands…..ugh, excuses.  This complaining and negativity is going to lead to much bigger problems….low self-esteem, marriage troubles, depression, and the list goes on.

How do we get out of this vicious cycle?  We need to have a vision for where we want our life to go and NO ONE is going to motivate us except for ourselves.  We have to stop relying on other people to fix our problems and change our attitude.  We have to set goals for ourselves and find something to call our own.  We do NOT have to wait to live a life that we love.  We CHOOSE joy!  You are ALLOWED to put yourself above your kids.  You are ALLOWED to lock yourself in your closet for 5 minutes just to have a moment of peace.  You are ALLOWED to be happy!

Last year, Jeff was getting ready to deploy.  How was I going to balance full-time work, 2 kids, a house, the grocery shopping, cooking, and EVERYTHING on my own?!  I made a decision to surround myself with positive and motivated people.  I could have surrounded myself with the negativity and the ones that struggle to live when their husband is away.  I chose to be happy and be around strong women despite the circumstances.

So how do we change our mindset away from this “it is what it is” mentality?

1) Start with gratitude.  Every night before you go to bed write down 5-10 things that you are grateful for.  Some days you may just be thankful for your pillow and that’s ok….write it down!

2) “A man without a vision will perish.” Create visions and write them down.  Where do you see yourself in the future?  Write down a vision for your family, career, finances, physical wellbeing… Keeping these at the front of your mind will drive your goals and your actions in your daily routine.

3) Make daily to-do lists.  Writing down your goals and crossing them off will give you a sense of satisfaction and motivate you to aim higher.  Even if you put away one load of laundry…that’s success for the day!

We have no idea if tomorrow is promised.  Don’t you dare let excuses get in the way of achieving your dreams today!  You CAN and WILL achieve greatness!  Embrace the craziness and find the positive in every situation!

 

Don’t Cry Over Spilled…..water

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This was my morning. I dropped the entire Keurig water container on the floor and water was everywhere!💦

I started reading a book yesterday called The Energy Bus (and I almost finished it in one day)! I think that so many of the principles in this book apply to every aspect of our life including fitness. The book is filled with 10 secrets for approaching life with a positive attitude and that leads to true accomplishment at work, at home and at school.

Rule #1- You’re the Driver of Your Bus
You control where you want your life to go. If you’re not the driver, you will always be subject to other people’s plans. Today there are so many people out there that don’t feel like they have control of their bus. No one can change your attitude, your energy or the direction of your bus except for you.
First, you have to decide what you want then start creating it. You can’t let the world create you; you create your world!

So back to the water container that I dropped on the floor this morning. I could have said “Ugh it’s going to be a terrible day.” or I could have let it ruin my attitude for the rest of the day. Instead I stopped, took a deep breath and got out my steam mop. I’ve been meaning to mop the kitchen floor so this was the perfect chance. Now I have a clean kitchen floor! 😀

Choose to look at the positives today. It’s your choice!

GIVEAWAY!

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Thank you ALL for the birthday wishes!!
As I reflect on another year, I can’t help but smile. It’s funny how you think back and just watch things unfold in front of you and you realize that things happen for a reason.
It was about a year ago that I had my results from my first round of the 21 Day Fix Extreme. I thought “WOW, this really works!”. It was at that moment when I realized that programs like it, challenge groups and coaching could be beneficial to other people and I just wanted to help.
I started coaching for the discount ONLY in May 2015. I did not think that I was worthy to coach or motivate anyone. Why would anyone care what I had to say? I wasn’t a fitness expert, I didn’t always eat healthy and I didn’t want to be a yucky sales person. I decided to dive into some of the team trainings for fun. Well, I soon realized that coaching would be the best thing to get through a deployment and the best thing to keep me on track and accountable. It’s so much more than the products.
I am on a team that does charity work/fundraisers for the poor, they run team calls that are motivating and inspiring, there is a focus on building relationships and strengthening marriages above all, they run spiritual groups and book clubs and it’s about helping people in all aspects of life, not just health and fitness. I am so grateful to be surrounded by such amazing people. When Jeff and I had a date night last week, he said that I’m a different person than I was a year ago. Our marriage is the strongest that it’s ever been even after a deployment. If I would not have been a part of my team, things may have been different. I only wish that I could have all of you on that team right along with me. My only regret is that I didn’t jump on board sooner.
I am so thankful that I pushed fears aside reached out to people, started challenge groups and embraced this journey!
Take risks and step outside of your comfort zone. Everything that you could ever dream of is on the other side of fear.
 
Now for the REALLY FUN part! Anyone that would like to jump into a new fitness program, try Shakeology or even join my team during the remainder of this month will be entered to win the latest workout through Beachbody….COUNTRY HEAT! This program will be released next month and I will have the chance to pick up a copy when I go to Summit in Nashville! I will also provide you with the best accountability group that you could have to remain on track and committed to results!
 
8_6505_DIRT-TBB_Pre_Launch_Banner_700x350_TBB_Blog_Main_EN_RevisedWant more info?  Send me a message!

Sweet tooth= satisfied

I’m on day 3 of the 21 Day Fix Extreme and I have to admit that it’s the hardest.  My body is still wanting some of the sugars that it’s been missing.  There are times when I just want to devour every salty and sweet snack in sight!

Well, I didn’t start this program just to quit!  I decided to take the healthier route and make a dessert that would not only solve my sweet tooth issue, but also provide some superfood goodness!  Easy and DELICIOUS!

Chocolate Shakeology Pie

Mix together the following ingredients:

1 1/2 cups of plain Greek Yogurt

1 scoops of Chocolate Shakeology

1/2 cup of all-natural peanut butter (I actually mixed up some PB2 ahead to get the amount I needed)

1/2 cup unsweetened almond milk

1 whole wheat graham pie crust

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Refrigerate for at least an hour or until firm.  Makes 8 servings.

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Need other Shakeology recipe ideas?  Check them out HERE!

Want to give Shakeology a try?  It’s now available in a 7 Day Sampler pack so that you can try all flavors.  Fill out the information below and I am happy to help you figure out what’s right for you!

Sunday= FOOD PREP!

image2Sundays are definitely a day for rest, but since I’ve started eating healthy it has become prep day too!  I would much rather spend 2-3 hours in the kitchen on Sundays to save time the rest of the week.

I did things a little backwards today.  Usually, I’ll come up with a meal plan, shop, then prep.  To save money and trips to the store, I just prepped first with whatever we had in our pantry/refrigerator.  I have some go-to healthy recipes that we like to have for snacks and I used some leftovers that we already had.

Here are some of my top tips for meal prep…

1) Portion out bigger containers

Not only do you save time scooping out your portions later, but you have them to grab quickly on the go or to pack lunches the night before work/school.  You will also save money buying the bigger containers rather than single serve containers.

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2) Wash, cut up all veggies/fruit ahead

Again, such a time saver!  You are much more likely to grab those healthy snacks if they are already ready to go.  They also make great snacks for the kids!

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3.) Try to plan meals that have some of the same ingredients

Not only will this save you time, but it will also save you money!

So here is what happened today.  I decided to make Berry Quinoa Parfaits for mid-morning snacks this week.  It is quinoa, Greek yogurt, fresh berries and a tbsp of honey.  So easy and so delicious!

I made a few of these using whatever strawberries I had left in the refrigerator, but I ended up with extra quinoa.  Instead of eating it plain later on, I remembered that I had leftover grilled chicken and I could make Chicken Stuffed Peppers from the FIXATE cookbook.  I went ahead and boiled some peppers and prepped the stuffed peppers for tomorrow night’s dinner.  The remained grilled chicken leftovers went on top of salads that we will eat for lunches during the first part of this week.

I use my FIXATE cookbook almost daily.  Find out more about it HERE!

4.)  Make big portions

I am all about making huge portions of something to have leftovers for later.  I will sometimes quadruple pancake recipes so that I can freeze the rest to have throughout the week.  I also like to double up dinner so that I have leftovers for lunches the next day.  I do the same thing with homemade granola and egg cups.  Egg cups are perfect to have as great breakfasts on the run or a midmorning snack.  Here are some great recipes for them!

21 Day Fix Approved Egg Cups

I hope that these tips help you!  What are your favorite tips for meal prep?