Chicken, Cucumber, and Avocado wrap

I have been getting excited to make things with Avocados, so I thought of a few ingredients to throw together and this is what I came up with!! 

Chicken, Cucumber and Avocado Wrap!

Ingredients:

• 1 lb cooked chicken (shredded with a fork)
• 1 cucumber sliced thin and cut 4 ways
• 1 Avocado (chopped)
• 3/4 cup Plain Greek Yogurt
• 1/4 chopped onion
• 1 small bunch cilantro chopped
• 1 small sliced tomato 
• 2 tsp lemon juice
• 1/2 tsp crushed black pepper
• Dash of Himalayan salt 
• 1 whole wheat wrap

Directions:

1. In a medium bowl, mix cucumber, Greek yogurt, onion, lemon juice, dash of black pepper and salt, and cilantro together and set aside
2. Heat wrap for 10 seconds in microwave and lay out
3. Add cucumber mix onto wrap, then add 1/4 of chopped Avocado, tomatoes, and 3 oz shredded chicken. 
4. Roll up into wrap and enjoy!!

I am using this meal during my P90X3 and FOCUS T25 programs! This healthy Chicken, cucumber, and avocado wrap can be used for lunch or dinner! 

21 DAY FIX- WEEK 1 Meal/Exercise Plan

WEEK 1 of 21 DAY FIX

I love constantly setting new goals for myself.. One goal that I change every so often is my goal body.  I set small goals to reach my larger goals in the long run.  I have reached my goal weight, and maintained for a while (about a year), but want to change things up.  I really want to tone, so in order to lose the last 5 or so pounds, I need a strict nutrition regimen, along with a workout program that works well for me.

Since I am a mommy of 2 amazing little boys, a wife, and a nurse, I need to manage to make time for my health and fitness goals as well! What better way than picking a program that is giving my home DVD's that are 30 min a day, and a meal plan that I can understand and live off of! NO DIETS FOR ME! I do not believe in them and feel you should the way you can live off of forever! It's a LIFESTYLE right?!
The 21 day Fix is literally 21 days long, but you may repeat as needed, and includes the focus on both nutrition and exercise! It is all about portion control and self control! I know for me personally, having a specific regimen that tells me what to do makes my life so much easier! Not including how convenient the home DVD's are.. I no longer have to pull my kids out of the house to drive to a sitter so I can go to the gym!






Yesterday was day 1! Sunday I had all of my food prepped and ready to go for the week! I had made my meal plan ahead of time, went to the grocery store and got all my goodies, and cooked everything! I spend about 3-4 hours total getting all my meals ready for the week. It sounds like a long time, but I save lots of time during the week and lots of money by sticking to the same foods every week.. I like to keep things simple.. Its easy to follow and easy to remember what I am eating every day.  Here is what my meal plan looks like this week!

And then the prepping!! I honestly LOVE to cook now! It use to be something I felt was a waste of time and was not good at it... Until I made goals.  I knew eating out at restaurants was not healthy, no matter where you went! Foods are cooked with so many extra calories its crazy! I decided, I am not wasting my calories that way.. I want to reach my goal and now that I cook for myself, I enjoy it! I also think I enjoy it more because I know its the best thing for me and my family!

 These are the containers that came with the 21 day fix.. They looked extremely small when I took them out of the box and all I thought to myself was "How in the world am I going to be full off these portions!?"

As I was cooking my food and actually putting what I thought was a portion size in the container, I was pleasantly surprised that I was pretty much on with the portions! So for example, one of my current snacks is 3 hard boiled eggs and an apple.. That was a meal on here, but looking at the containers, I didn't think my normal portions would fit and they did!

I am still eating lots of my every day foods- Chicken, fish, salmon, stir fry veggies, eggs, Quinoa and brown rice!

I think the hardest part is not using additives to cook with.. So I am only using EVOO twice daily. No condiments on my food either! That is tough because I am a HUGE condiments LOVER!! But that may be the key for me to lose this last 5 pounds! We know its the hardest to lose the last couple!

 Day 1 went well!! I was a little distracted without having my E&E to drink ( beach body's Pre workout formula with natural flavors and vitamins) but I made it through!
I am drinking 1 gallon of water a day.. YES gallon!! It is in the books and I am going by it! Its a great way to cleanse your body and take away all that extra bloating that is not needed!!
In order for me to enjoy an entire gallon, I am using lemon in my water to help me out! Makes it so much fun when I am drinking something other than plain water all the time lol! Nothing like spicing it up with some fresh fruit also!!
This may sound silly but one way I am getting my water in is having chugging contests with my friends! Yes, even at my nursing job! We chug water to make sure we are ahead of the game! NO SLACKING HERE! :)

How often am I eating?
During the 21 day Fix, I am eating every 2 hours.  Since I wake up so early and do not go to bed right when I should, I try to make it every 2.5 hours, which works for me much better!





What do I do when I get hungry and its not time to eat?
I am not going to lie, I have been hungry a couple times prior to the time I am suppose to eat.. So I drink Green tea! Nothing in it, just plain Green Tea! I use Zen and it really helps me, also it helps cleanse and take away bloating!




Day 2 today went really well! It was easier than yesterday, and I am enjoying my meals, and my workouts! I love that you still are lifting weights, but are also incorporating your own body weight into your exercises! I got my water in ... YES the whole GALLON.. with the help of another chugging contest!!! ;)
I already feel less bloated and like I can really tell when I am actually hungry vs emotional hunger!

 I am going to bed and ready to take on another day... another day closer to reaching my ULTIMATE goals!! WOO HOO!! Oh p.s. Although I would love to lose 5 pounds, I also understand the scale is not everything! I will be happy with more definition! :) Good night and get ready for a yummy recipe to be posted tomorrow!!

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Coconut Chicken Strips

Coconut Chicken Strips

So I have been feeling like I need to make something with chicken that is a little different from the usual that I make... I kept thinking and coconut shrimp came to mind.. Yes, NOT chicken though lol .. Ok so since my hubby refuses to eat anything from the ocean, I decided to change it up a little with some coconut chicken! 

I just made it, so he has not tried it yet, but I did a taste test and I'm sure he will be pleasantly surprised with it! 

Ingredients:

1lb boneless skinless chicken breast, sliced into strips

½ cup egg whites or egg substitute

¾ cup Whole Wheat Panko breadcrumbs

1/2 cup unsweetened flaked coconut

1 tsp sea salt

1 tsp ground pepper

1 tsp garlic powder

½ tsp crushed red pepper

Directions: 

Preheat oven to 400 degress F.

In one bowl, combine Whole wheat Panko, coconut, garlic powder, crushed red pepper, salt and pepper.

In another bowel, add the egg white or substitute.

Cut chicken breast into strips (easier to eat and cooks through better)!

Dip strips into egg and then into breading mixture. Layer the strips so they are not overlapping each other.

 Cook at 400 for 30 min or until crispy.

WALAH!!

I also just made this new clean Honey Mustard that is pretty kick butt!! Great dipping sauce with the Coconut Chicken!!

Dream Team Coach Weekend Retreat

This weekend, the Dream Team (yes, I am part of the #2 team in the Beach Body Company) and as a part of our training, we all got together for a weekend getaway!  We went to Deep Creek, MD and let me just say how amazing it was to finally meet so many of my fellow coaches that I talk to all the time, but had never met! It is such a blessing to be a part of this team and have the ability to have training and work as a team so we can be better leaders and share our knowledge with others so we can all be successful with our health, and business!
I became a Beach Body Coach so I can not only have that financial freedom and stay at home with my children, but also so I can teach others what tools were given to me to be a successful health and fitness coach, wife, and mother! This is not just about working for a company.. Yes, it does mean a lot.  But the most important part of what I do is sharing my passion with others to help motivate them and mentor others and continue being a role model for my family!
We arrived to Deep Creek on Friday and had the opportunity to relax and get to know one another, share different ideas from each other, and build even more of a great relationship with everyone!

We were the first to arrive and it was so beautiful with the lake behind us and leaves changing into beautiful colors! Fall is definitely here!!

I finally met my coach on my team Forever FIT for the first time! This girl is amazing and was one of my challengers who had an amazing transformation!!

Here are all the Dream Team Coaches that attended the retreat! Lots of great leaders and motivators! 

Although you will see we had lots of fun moments, we did get serious and have training  sessions..

We learned about different areas in our business that we can improve on to better ourselves as leaders and coaches!

We are driven, and passionate about what we do.. when its time to focus, we put on those thinking caps ;)

 Looks like its time for a little E&E
before our workout starts!! It is a little obsession I have because it helps me so much with my energy level to perform my workout to the max!!
It is a PRE WORKOUT FORMULA that has natural ingredients and tastes like lemonade!!

This girl right here is my success partner and has been by my side from day 1!! This is was coaching is all about..

We started as a health and fitness coach together, and have been there together through every rank advancement together!

Rank advancing is just like getting a promotion in your job after being successful in what you are doing.

We continue to stick together and push each other to the max because we both know what we are capable of... SUCCESS!!

But right now, its time for an awesome workout!!
P90X3!! Yes, that is right!! It is not out yet, but we had a copy to test out!

It was pretty intense!! It's all about results!!

Ok this was at the end of our workout and just being silly.. Once you get P90X3, you will know exactly WHY we are doing this!!!! 

Nothing like a little cool down after a great workout!!

Alright, along with our workout, we decided to have even more fun and prepare you all for an awesome surprise!!

We do it all, even DOUBLE PLANKS!!

This explains us as the Dream Team.. We are:
Creative
Fun
Strong
Successful
Work as a TEAM
Passionate
Dedicated
Hard working
Inspirational!

Ok you see what we made right??!
Yep, stay tuned for P90X3, which will be released in DECEMBER!!!
Perfect time for Christmas gifts for husbands and wives, or even your child who loves to workout!!!

Nothing better than getting into some yummy food to enjoy after a great workout!

Some Kale salad, Cucumber Salad, and the amazing chicken and Black Bean Tacos!! They are sooo easy to make, and yet so satisfying!!

Here was my lunch for Saturday also.. Lots of great choices.. I made my Quinoa and hummus layered dip which I ate with Black Bean chips, more quinoa salad, Kale salad, and fresh fruit!

 

Breakfast is my favorite time to eat, and also the most important!! My goal is to find the easiest, but healthiest and satisfying recipes to make everyone's life simple!

Ingredients:

1 1/2 cups dry oats

1 1/2 almond, soy, or skim milk

1/2 cup slivered almonds

1/4 cup dry cranberries

1/8 cup chopped walnuts (finely chopped)

1 green granny smith apple unpeeled (chopped into cubes)

1/2 tbsp vanilla extract

1.5 tbsp pure maple syrup

clean cooking spray (I use pam)

Combine all ingredients in a medium size mixing bowl

Mix together and put in a 9 in round pan after spraying with cooking spray

                                           Bake in oven @ 400 degrees for 40 min uncovered

 Remove and let cool off for 5-10 min and enjoy!!

Ok.. done with the food, time for more relaxing and getting to know each other more!
 It is so crazy how so many of us never met each other before this weekend, but we were together and it felt like we knew each other forever!!

Our leader of the Dream Team Melanie Mitro! Such an inspiration to us all and so many others! She is WHY we are all here today in the position we are! We are all so grateful to have her as our mentor!

                                                                     Love these girls!!

Time to say Good Bye for now, but don't worry... We will be back in action soon enough!! 

I am now looking for people who are passionate about helping people, about health and fitness, and who want to be leaders!  You do not have to be a nutritionist, a personal trainer, or even someone at their goal weight.. You can be just starting your journey yourself.. But I do promise you this.. If you have a strong enough WHY for wanting to start, and you have a true passion, you WILL be successful and great things will come to you with being a health and fitness coach!

My apprenticeship starts Nov 4th, which will teach you everything you need to know about getting starting and being successful as a Beach Body Coach! 

We all start at the beginning.. no one is perfect, but we all try to be better than we were yesterday!

**If you would like more information on joining my team, you can find me on facebook at 

facebook.com/deidra.penrose