Crock Pot Turkey Meatballs

Sometimes we just need to make our meals simple and satisfying, along with keeping it clean!  I made this new recipe just trying it out since I need more crock pot recipes for my challengers, and this hit the spot! Hope you all like!!

Ingredients:

• 1 large egg
• 1 pound 99% lean ground turkey
• 1/3 cup Panko whole wheat breadcrumbs
• 2 Tablespoons Extra virgin olive oil
• 1/4 cup grated parmesan cheese
• 2 cloves garlic, minced
• 1 teaspoons dried oregano
• 1 teaspoons dried basil
• 3/4 teaspoon Himalayan salt
• 1/2 teaspoon pepper
• 1/2 large onion sweet onion, sliced
• 1 28-ounce cans crushed tomatoes

Directions

1. Beat the egg in a large mixing bowl. Add the ground turkey, Panko, 2 Tablespoons olive oil, parmesan, garlic, oregano, basil, salt, and pepper. Mix everything up just so the ingredients are combined – avoid overmixing. Roll into desired size balls, about the size of a golfball works well. Place all rolled meatballs on a large baking sheet.

2. Place onion slices in the bottom of the crockpot, topped with 1 can of crushed tomatoes.

3. Coat a large skillet with remaining Tablespoon of olive oil and bring to medium-high heat. Lightly brown the meatballs (only 6-8 meatballs at a time) for about 1 minute on each side. Layer the meatballs into the crockpot as you’re browning each batch. Once all browned meatballs have been added to the crockpot, pour remaining can of tomatoes on top.

4. Cover and cook on low for 6 hours. Serve with whole wheat pasta or with whole wheat bread as a meatball sub and serve with a side salad. 

Would love your feedback once you try it!! Post how much you love it in the comments below!! 







If you are on your health and fitness journey and are looking for 1:1 support, motivation, help with meals and recipes, please fill out my application below for a spot in my next private fitness support group.  
*You will be required to workout 30 min day minimum (5-6 Days a week using a home fitness program from Team Beachbody) that we pick together based on your preference of workout and level of fitness, eat healthy, and check in daily to keep yourself accountable.

Hammer and Chisel Beachbody Journey Progress

Although I may have checked out this week from posting here, I have not checked out with my fitness and health journey! I am getting ready to start up week 4 with Hammer and Chisel and Im pretty pumped!!! I have come a long way from week 1 to week 3!!

5 pound weight loss, but lots of other changes other than the scale!!

WEEK 3

WEEK 1 

So just to back track a little, I got all my workouts in, but there was a day I missed so the next day I got A double in!! Food has been great other than a couple cheats maybe 1 or 2 more than anticipated, but hey, Im making progress over Christmas so I'm doing something right!!

One thing I am so proud of is that my boys are showing that my healthy habits are showing through my kids and the choices they pick for lunch for school!! Look how awesome this is!! One proud mama right here!

Along with packing healthy snacks for my boys, I also do some meal prepping for myself which is how I plan myself for success on my fitness journey!  Sundays or Mondays I will make my meal plan and prep my food so its all ready for the week! Today was my day to prep and get ready for WEEK 4!

I do 1 cheat meal a week just to give myself a little freedom.  If I feel like I am tied down to certain food without a little something, my body will go crazy and I will binge.. that is just me.  I know my body and learned to listen to my body! 

Now, for my workout routine for the week:

Monday: Chisel Balance

Tuesday: Max Hammer Power

Wed: Chisel Cardio and 15 min Glutes

Thurs: OFF DAY

Friday: Hammer build up and 15 min Leg Hammer

Sat: Chisel Agility

Sun: Hammer Power and 10 min Ab Hammer

Now, for my mental game plan.. not just for the day, but for the week:

Yea, you got it.. this is not just about eating and working out.. this is about being mentally ready and prepared also!! We all have "things" in our lives that cause us stress and sometimes we let that stress really get the best of us to the point that we totally end up falling off in every aspect.  

There is 1 thing that we can do to keep ourselves together no matter what situation you are in... HAVE FAITH in the process!! 
Have faith, and also keep in mind WHY you are here! WHY are you on this journey to begin with? 

If you keep a strong enough WHY throughout your journey, your journey will never stop, because that reason will be strong enough to keep you going through anything!! My WHY and reason for going through my health and fitness journey is not just myself, but also my boys!! To help them see what is going to keep them healthy. strong, and live a long fulfilling life! 

Aren't they just amazing?!?

So, now that we made it through Christmas, its time to get ready for a New Year!!! Time to get our mindset right, make some goals: Physical, mental, spiritual, Financial, Career, etc!!!

The more goals you can set for yourself and write them down, the more you are making them a priority!! Also, don't forget to put a deadline on those goals to give them a sense of urgency!!! Give reasons to look at them daily and do small things every day to get yourself closer to reaching them!!

If you are making goals for your own physical and health journey and you are ready to commit to a healthy lifestyle, I am hosting a 30 Day New Years Fit Resolution Challenge that will provide you with daily tips, recipes, support, motivation, and a chance to get in the best shape of your life! More importantly, my goal is for you to NOT be like the 80% of the population that stops after 3 weeks, this is to help you form good habits so you can turn this journey into a lifestyle of your own and to share with your friends and family!

Please fill out the application below for a spot in my Jan 4th Fitness Group! Spaces are limited and I am only accepting NEW challengers who do NOT already have a Beachbody coach working with them!

NO MORE JUNK FOOD! JOIN MY 5 DAY "YOU ARE WHAT YOU EAT" CHALLENGE!

TIME TO GET RID OF THE JUNK!!

Seriously, candy is EVERYWHERE!!! Are you with me?!? Every time I turned, I saw another piece!! Like, are my kids really going to eat all this, and if not, AM I?? 

It's time to think to ourselves, is this the lifestyle we really want for ourselves?? For our kids?? NO! Why would we want to put our children in a situation of being unhealthy, uncomfortable, and unhappy!!  It is OUR job as the parents to set the pace, and set a good example so we can all live a healthy fulfilling life!! 

So yes, it starts with US!! Do you have bad habits of your own with snacking, binging, emotional eating?? I will admit, I did very bad at one point in my life, and still I have days where it comes back and haunts me... BUT for the most part, I have managed to overcome my struggles with eating!! 

HOW?
By having support and accountability EVERY day to get me through those cravings, temptations, and difficult times.  Every day, I have a group to check in to and this is my place to throw my struggles, and get re motivated!! By seeing others struggle with similar things, and surrounding yourself with people that have similar goals, pushes you to do better! 

Having a coach to check into daily is another source of accountability.  You know you never want to have to check in and say how bad you did, so you are pushed in the direction to do good and have a good check in!! Don't get me wrong, we all have off days and days where we don't want to check in at all because we totally fell off the wagon, but those days are our lessons learned and moments we realize we need to push harder!! Without having a place to check in, your left free to go do as you please with no consequences! 

Now, this is WHY I am offering my FREE 5 Day "YOU ARE WHAT YOU EAT" Clean Eating Challenge... This group will give you a taste of what I provide my challengers with.  This is an example of how having daily support, motivation, and accountability can change your entire mindset and drive with your health and fitness goals! 

This challenge group is not something I came up with and am just trying.. its something I used to reach my goals, and I've consistently used it EVERY month for the past 3 years of my fitness coaching career, and I confidently can say IT WORKS!!   

Now, this is YOUR chance to set the example for your friends and family watching you, but also set the bar high for yourself and your own goals!! This healthy lifestyle is not impossible... it is something that takes practice, dedication, and commitment, and once you get into the routine, YOUR GOLDEN!! So let's get you started!! 

If you would like a spot in my 5 DAY FREE CHALLENGE "YOU ARE WHAT YOU EAT", Please fill out the application below!

*You must NOT be a current Beachbody coach or be working with a coach to participate in this group.  

Of course we can end with a little sense of humor!! YAASSS!!

BODY BEAST- WEEK 5 Progress update!

Working on your fitness journey is NOT always easy!! As humans, we have temptations and we struggle!! One thing that does separate the successful vs the unsuccessful are the ones who give up all together just because life gets a little difficult and you struggle.

I am here to tell you, not matter how hard your journey may seem, someone ALWAYS has it harder than you and is still pushing!! So do NOT give up!! There is nothing wrong with reaching out for motivation and support (THAT'S WHY I AM HERE!)

This past week, I am not excited to be completely honest, but part of my job is to help others stay accountable, so I can not say I was perfect or I would be lying and I don't like liars! :) 

So, during the week, wasn't bad! But those 2 days on the weekend can really do some damage to someone and their fitness goals! 

My STUFFED PEPPER SOUP

Chicken, green beans and quinoa (from Aldis its a steam fresh bag and so easy to make up)!

One of my favorites Greek Salad!

My CHOCOLATE SHAKEOLOGY LAVA CAKE was my healthy alternative for sweets!!

I slacked on water intake BAD, my eating was off all together on the weekend... I did good in the morning and afternoon after our Super Saturday event, we went out for hibachi (my idea.. tis tis), and I went all out! GAH!!  Then after that, I got pizza for my family and friend who had her kiddos so they had something quick before they had a long drive home.  It sounds so good at the moment, but holy feeling of guilt after it all said and done!! 

Ok It does look good though right?? Slightly over portion sizes with rice, scallops, steak and don't forget the yum yum sauce!!

WHY DO WE DO THIS TO OURSELVES?!?

We have goals, we set out a plan, and then boom, something small throws it off.. whats even worse is I had my meals made for the weekend and just didn't finish them all..

It's time to stop making excuses and start taking MORE action!! I don't know about you, but my goals are important to me and after feeling so bad inside and out with how I ate, I knew it was time to get right back on track and let the past be the past!! 

So my meals and meal plan is already prepped and ready to go!! 
Here is what I got for this week, week 5 of BODY BEAST!!

It's all about portion control and eating so you don't feel like your in jail, but enjoying what you have!

 Last night, I committed to myself that I WILL set my 5 am alarm, and NOT press snooze and get my 25 minute morning cardio in, before my BODY BEAST in the afternoon!! I am NOT settling for less! 

I know I get so much more accomplished when I do this and I feel great and successful, so its time to TAKE ACTION!! 

Today, DAY 1 of 5 am wake up SUCCESS!!! Got my T25 workout in and ready to conquer the day!!

See, all I needed was one morning of success to get that momentum going!!! Now its on like donkey kong!! :)- 

Let's all have a great week ahead!! 

*For more health and fitness tips, motivation, and help with accountability, feel free to go to my "LIKE PAGE" on Facebook and "LIKE" and share with friends and family to help share the health!!  

www.Facebook.com/ForeverFITnurse

Fitness Journey Beachbody Progress Update!

So I have FINALLY gotten in the game!! This past week, I have lifted 4 days and feel good! So as I am getting back into my game, I also decided to get out of my comfort zone once again and get CIZE certified!! It was an awesome experience!!! 

I was able to meet one of my challengers/coaches who I never met before who has had an outstanding transformation!! Its crazy when you work with people in different areas of the US and then finally be able to come together is just awesome!!

Yup, can you find me and my signature move?! :)

 It was so awesome running into some of my team!!! We are passionate about fitness and dancing! So much fun and just being able to let loose and move is relaxing! 

Now, the unrelaxing part lol.... Me instructing!! 
I am showing you this because I am showing you how far from perfect I am!! The hardest part about instructing a class is that I have to say the move before I am on it  while I am still on another move along with being on track with the music!! AHHHH!! 
I rocked the dance before and after being in the front, but during that time, I totally lost it!! Im ok with that!! Practice will make perfect!

As my new week started, I am back at my protein pancakes (AKA. Pancakes) and added some peaches! My area is known for their fresh peaches, so this totally made my breakfast!!

 Since my CIZE certification, I've been focusing on getting my moves down better and hopefully my skill at instructing! So I went to my coaches CIZE LIVE class and it was awesome!!! I am so very proud of her!! As you see, she totally kicked my butt!! Next week, we will be doing it again and having more of our team there with us!

My favorite part of my week... GROCERY SHOPPING AND MEAL PREP!

Ok so they weren't so excited like I was, but they ended up loving it! lol! Do any of you mommies and daddies every say "This time will be different?"... seriously, its the same every time! I don't know why I just don't wait until they are in school so I can go in peace! Gotta love them boys! 

Just to show you my chicken scratch of how I got my meals ready! I have a lot of the ingredients, since I use them often.. But I picked a few recipes from FIXATE cookbook and made it my own! 

Some of the recipes I am using are:

Homemade Chicken and Broccoli Mac N Cheese

Steak Salad

Chicken Creamy Salad

Cucumber Hummus roll up

Egg cups

And we walked out with success!! The trip was fun.. ok glad to be done lol!! They pick the hardest cart to push, let along getting in and out every 5 seconds!

 Food is in the house and ready to go at it!! Nothing better than a little meal prep to set yourself up for success!! That is my #1 priority when Im working on my own fitness journey! I know if I can set myself up, then I have no reason to make excuses for falling off track!

When I prep, I make big batches of just a few recipes that way I am saving money throughout the week by purchasing fewer items! So since I made Chicken and Broccoli Mac N Cheese, one of my veggies to have during the week is broccoli! I baked a few sweet potatoes, so I also made Sweet Potato Chips!!

CLICK HERE FOR SWEET POTATO CHIP RECIPE!

So far, my week is going fabulous and feeling great that I have also made a HUGE accomplishment by waking up EVERY DAY THIS WEEK so far at 6 am!!! WOOHOO!! This has NOT been easy to do for me... I completely fell off track with waking up early over the past 6 months or so?? But have not been consistent so Im ready to get that back and feel great so I can prep for my show and keep moving forward in my journey!

** I am looking for more moms who are busy, but are ready to get their body's back!! Who are ready to make a little more time for themselves to get in the best shape their life!  I am asking for you to commit to 30 minutes a day and check in with me once daily to keep yourself accountable! 
If you would like a spot in my next fitness challenge, please fill out the application below and I will contact you within 24 hours!

Grilled Coconut Shrimp

Grilled Coconut Shrimp

As I was finishing the Ultimate Reset Cleanse, I was craving some coconut for some reason! So I wanted to throw something together and came up with a healthy version of coconut shrimp!! Although it sounds healthy, when many people make it, it ends up being unhealthy with the additives they put on it... whether its butter, flour, and especially the sauce!! So I have this yummy recipe that is perfect for you family dinner, or even a dish for a party!

Ingredients:

• 1 LB Cooked shrimp, peeled
• 1/2 cup unsweetened shredded coconut
• 1/4 cup whole wheat panko crumbs
• 1 pinch Himalayan salt
• 1 TSBP Coconut Flour
• 1 egg
• Non-stick pray ( I use EVOO spray)

Directions:

1. Mix together the unsweetened coconut, panko crumbs, and salt.
2. Place the Coconut flour in a separate dish
3. Whisk an egg in a small bowl
4. Dip the shrimp in the flour, shaking off the extra, then dip the shrimp into egg, then into coconut panko mixture.
5. Place on foil and put on grill for approx 10 min or until golden brown on top. Flip and cook for another 5 minutes or until golden brown on top.
6. ENJOY!!

*If you are following the 21 DAY FIX or 21 DAY FIX EXTREME the containers are as follow:

1 RED

1/2 YELLOW

1/2 BLUE

COCONUT FLOUR BENEFITS:

I love cooking now with Coconut Flour as it gives food a great taste, but has so many more health benefits than white flour itself!

If you would like more healthy eating ideas, tips, daily support, motivation, and accountability to help you reach your health and fitness goals, please fill out my application below for a spot in my next fitness support group/fitness challenge! 

21 DAY ULTIMATE RESET RESULTS-2 X ELITE COACH DEIDRA PENROSE

21 DAY ULTIMATE RESET RESULTS

So I'm not gonna lie, I am SOOOO glad this Ultimate Reset is OVER!! I am not meant to be vegan.. I want my chicken and eggs back!! But I am SOOO glad I did it! I did this 2 years ago and lost 11 pounds, but also did't have as much weight to lose.. After my Figure Competition, I had some major issues with my weight and retaining water and cramping constantly.  

I went to the Ultimate reset because nothing else was helping me... Dr. Appt and the Doctor just saying, "your borderline obese"... "well your almost 30 and as you get older, you hold on to weight more..." UMMM or if you would have seen my 4 weeks ago I had an 8 pack and competed in a figure competition! GAH!  So after getting told that and getting a prescription for Lasix (a diuretic for Congestive Heart Failure Patients and more), I decided to go on my own for help!

Thank goodness I listen to my own body and never picked up that prescription! As I took a leap of faith with the Ultimate Reset, it was EXACTLY what I needed to get back to my normal self.. Not competing weight and body, but my NORMAL weight and body!!

DAY 1 was difficult... SLEEPY, CRANKY, and UNSURE of what to expect!

Eggs, Kale and pin nuts, and 1 slice Ezekiel toast! YUMMO!!

I did pretty darn amazing my first week!! Food was amazing, since I could still have eggs and chicken and salmon! ;) 

Oh, now I remember what I almost couldn't handle about this Reset--> the Alkalinize! Lol! Fortunately, I got used to it by the 2nd day! :) Not bad when you are eating for nutrients, not focused on the taste!

Week 2 Breakfast- never thought of mixing this together, but it was amazing! Oatmeal, Greek yogurt, fresh Blackberries and drizzle pure maple syrup on top! 

Week 2 Meal prep!

Fruit plates, Pinto Beans and rice, Salads, and zucchini ..... Lots of food! trust me, you eat during this Program! NO starvation!!

CLICK HERE for recipe Tomato & Cucumber Salad!

This dinner was so filling!! Quinoa, stir-fry veggies, and Cucumber & Tomato Salad!

This was by far my FAVORITE lunch! I will be definitely using this more! 

Oh yea, hey Week 2, I have to drink this 3 times a day? Kinda looks like sewer water... thank goodness The  Fiber Sweep tasted like lemon! Wasn't bad at all!

 Now I have this quote here because I had slight issues.. I ended up totally binging one night.. I let my emotions get the best of me :( 

On another note, I didn't gain everything back! I did gain 5 lbs but lost it quickly I was very bloated... I am telling you this because I have to be real and honest or Im not being honest with myself... No one said this was going to be easy, but if you fall off, DONT QUIT.. Get right back on track and continue moving forward!! I wanted to give up so many times, but I knew I wanted to get back to my happy place... feeling confident again.  As a fitness coach, we do focus on our image.. its our career so we must be the best version of ourselves as possible!

OK I did have this fresh fruit plate for week 2 and 3... EVERY DAY!! Im kinda over fruit for now! Not going to lie!! 

Love my Salads! So I always did cucumber and tomato and some days I added Avocado and Pumpkin Seeds! Of course with the Home made Greek Dressing!

Snack- Fresh Veggies n Hummus!

My dinner for the last 7 days of my Reset- Not bad but I need a change!

Im pretty proud of myself, the last week I came back strong! ok I did cheat and have a piece of chicken... and Shakeology.. Seriously, Im not meant to be Vegan I swear!! LOL!! But, on a good note, they were healthy cheats!! Now I know I wont gain the weight right back because I ate foods I normally eat! Ok.. so Day 21.... 

RESULTS ARE IN:
Starting Measurements:
Weight Starting: 158.5
Arm R- 12
Arm L- 12
Chest- 36
Waist- 31 1/2
Belly Button (largest part of belly)- 33
Hips- 39.5
Thigh R- 22
Thigh L- 22

Ending Measurements:
Weight Ending: 139.4
Arm R- 11 1/2
Arm L- 11 /2
Chest- 35
Waist- 29
Belly Button- 31
Hips- 38.5
Thigh R- 21 1/2
Thigh L- 21 1/2

TOTAL LOSS OF:

19 LBS
-11 1/2 Inches

YAY for my bloating being gone, my cramping in my body is gone, and I am feeling ME again!!!! Again... so glad I did this!! Its not always about needing medication.. sometimes its just a little trial and error with more natural things to get yourself back on track!! :) 

Now I am leaving this week for our SUMMIT training with Beachbody (our biggest training of the year), and I am prepping and packing HEALTHY!! There is NO reason why I cannot continue this and maintain what I have going! I will definitely be incorporating a lot of the meals from the Ultimate Reset, but also back with my chicken, Greek yogurt, eggs, and STEAK!! Gotta love my Steak once a week!! :) 

Meal prep and meal plan is DUNZO!! Now time to maintain that healthy lifestyle!

If you would like to get your body back on track, lose the last 5, 10 lbs, jump start your nutrition,  or just give your body that recharge that it needs to get rid of those toxins in your body, please fill out my application to get daily support, tips, and motivation while on your Ultimate Reset!