Seasoned chicken wrap with tomato basil hummus

Ingredients 

- 4oz chicken seasoned

- (1) 6inch whole wheat tortilla wrap

- 2 tablespoons tomato basil hummus 

- apple (or any other serving of fruit)

-olive oil

Directions

- Cut 4oz of chicken into strips and season

- On stove top pan place olive oil into pan and cook chicken on medium heat for 4-5 moon on each side or until chicken is done.

- Take 6in whole wheat tortilla wrap and place it in microwave for 10 sec to soften it up t make it easier to hold.

-Once heated take 2 tbsp of tomato basil hummus and spread evenly onto tortilla 

- Once spread take chicken and place in middle of tortilla

-Wrap tortilla and use a toothpick to hold together

-Place in microwave for 30 sec to heat and help tortilla wrap stay together 

- Serve with apple or other serving of fruit 

Pasta Primavera with Feta (From Les Mills Pump Diet Guide)

   Ingredients

 - 3/4 cup whole wheat pasta, (measured after cooking)

 - 1 cup steamed vegetables

 -1/3 cup reduced-fat crumbled feta cheese 

 -ground black pepper 

 Directions

 Boil water and cook pasta to desired texture then drain water 

measure out 1 cup steamed vegetables cooked and 1/3 cup feta cheese 

Combined all ingredients into pan and stir until feta cheese melts.

Once mixed and feta cheese has melt place in bowl and add black pepper for taste.

    

Nutritional Facts

Calories-310 Fat-7g / Saturated fat-4g / Carbohydrates-47g / Protein-18g / Fiber-7g 

Turkey meatloaf with whole wheat pasta

Ingredients  

   - 4oz Ground Turkey

   - 1/4 cup Egg Whites

   - 2 tbsp Bread Crumbs

   - Assorted seasonings (optional)

   - 3oz Whole Wheat Pasta

   -1/4 cup homemade or organic pasta sauce

  Directions

  

  Preheat oven to 350 degrees. Take 4 oz Ground Turkey and flatten into the shape of a pancake. Pour half of the 1/4 cup of egg whites over the ground turkey. Next add 1 tbsp of bread crumbs on top of the ground turkey. Use your hands to combined all the ingratiates together. Once combined flatten the ground turkey once again and add the remaining egg whites and bread crumbs and repeat previous step. Once all ingratiates are combined place turkey onto a nonstick cookie sheet and form into the shape of a meatloaf. At this time you can add any seasonings of your liking for extra taste. Once formed place the loaf into the oven for 25 min. Boil water and cook 3oz of Whole Wheat pasta. Once cooked mix 1/4 cup pasta sauce with whole wheat pasta and use any extra sauce for dipping sauce for your turkey meatloaf.

Seasoned Turkey meatloaf with brown rice and asparagus

 Ingredients 

4oz ground turkey

2 tablespoons breadcrumbs

1/3 cup egg whites

assorted seasoning (your preferance)

1 cup brown rice

olive oil

4-6 pieces of asparagus 

 Directions 

-preheat oven to 350 degrees

-Take ground turkey and spread it out into a flat circle 

-pour half of the 1/3 cup of egg whites and half of the bread crumbs on top of the turkey and mix it together with your hands. Once mixed add remaining egg whites and bread crumbs and repeat last step.

- Once combined flatten the turkey into a pancake shape. add desired spices into the center of the turkey

- Fold one side of the turkey over to the other and with your hands make turkey into a ball making sure spices stay in the center of the turkey. (this will keep all of the flavor in the meatloaf once cooked) 

- Place turkey onto a non stick cookie sheet and shape into a meatloaf 

- Place in oven for 25-30min 

-Cook brown rice on stove top or microwave (your preference) once cooked drizzle olive oil onto rice and add seasoning for flavor if so choose. 

- Take asparagus and place into large pan filled with 2 inches of water. Place on stove and cover steam cook for for 5-8 min. or until asparagus is cooked. 

Want to bring your healthy food with you on the go? here's how!

When you are out on the road, traveling or even at work it is sometimes really hard to stick with your diet and eat healthy. Many times you want to cook all your food at home, but have no way of taking it with you and keeping it cold so it dose not go bad. Also there are times you are in such a rush in the morning you have no time to make a meal. Well here a few tips on how you can bring your healthy food anywhere and it will never go bad.



 Magic Bullet 

 The Magic Bullet is an amazing blender that can mix up just about anything. I use mine everyday and can tell you I do not know what I would do without it. it is great for quick on the go meals. You can throw some fruit protein powder and almond milk in there and mix it up. It takes only a few seconds to make a delicious tasting healthy smoothie. It is also great because it is so small you can take it with you where ever you go. Whether it be your work, hotel room, or any other place you travel this blender will work perfect for you.

Shaker Cup

 Another great and handy tool is the good old Shaker cup. You can take this anywhere. You can leave one in your office, have one in your car for food emergencies, and nothing will happen to it. These shaker bottles are very cheap, and all you have to do is put some water or beverage of your choice in mix some protein powder or Shakeology in it and shake it until the contents of the bottle are fully mixed. I use mine everyday and when I am out on the go. The bottles come in different sizes and colors.

Shaker bottle

The 6 Pack Bag

 This is by far the best lunch box I have ever used and do not think anything else will compare. If you are big into eating healthy and are on the go a lot this bag is perfect for you. Here is a brief description of the main features of the 6 Pack Bag.

6 Pack Bag

3 shelved system 

The 6 Pack Bag comes with a great feature only seen in this bag. In the center compartment there are 3 shelves that you can slide the plastic containers that come with the bag into. These shelve are adjustable and can hold up to 3 containers. This is great because they stay secure no matter where you are going and they will not move around and have all your food spill everywhere. This bag also comes in a bigger size that holds up to 6 containers for those of you who eat a lot of food and are away from home for a long period of time.

3 shelved system

Plastic containers that come with the bag

  Vitamin and pill holder

 Another great feature to the bag is the top compartment. Here you can carry with you all your vitamins and pills for the day. This is great because they are separated into different slots to put your different pills in. Also there is a larger area to place other things in it as well. I have found Protein bars fit perfectly in the larger compartment.

Ice packs

 To keep every cold in your bag you use 2 plastic ice packs. These 2 ice packs slide right on the sides of where the food containers are kept. The insulated interior of the bag keeps the food cold all day long. I have used this before working a 16+ hour shift and at the end of the shift everything was still cold!  

Ice packs

 Side compartments 

 The last feature of the bag are the 2 side compartments. These 2 compartments are great for putting different items in the bag such as water bottles, fruit, utensils, and it even fits a full size shaker bottle in there as well. These side compartments come in very handy when you have extra things you want to bring with you and want to keep cool. 

Side compartments on the 6 Pack Bag

If you would like to learn more or have any questions contact me by Clicking here

 

INSANITY workout tips

One of the more popular workouts out there from Beachbody is INSANITY. INSANITY is an amazing program that will get you completely ripped and in the best cardiovascular shape of your life all from home. I have been getting questions about this workout often so I decided to take some of the most popular questions and answer here on my blog.

#1 Who can do INSANITY?
A common question that comes up is who can do INSANITY. Is it for anyone or is it just for fit people. In my opinion INSANITY can work for anyone who is willing to put the effort into it. I do not believe that only "fit" people can do this workout but anyone is capable of using the program. I will say though it is a very difficult and advanced program, so if you are not willing to push yourself past your own limits then I would not recommend this workout for you.

#2 Can INSANITY be modified to be easier? 
INSANITY requires you to use your body weight to perform every exercise. Just like the rest of Beachbody programs INSANITY can be modified. Here are a few tips on how to modify the workout for yourself.

- When performing the plyometric jumping moves you do not have to jump as high as the people on the TV jump at your own comfort zone. Even if you have to start with just squatting up and down or just a small hop that is fine. You will over time become better at the moves and build more explosive power making you able to jump higher.

- During push up moves in the program you do not have to go all the way down and be on your feet. Instead of this you can go to your knees and just go down as far as you can. You will find after time you will become stronger and be able to go deeper into the push ups and be able to get off your knees and onto your toes.

- Go at your own pace. what I mean by this is go at your own speed you feel comfortable at. You do not have to go at the speed of everyone on the TV because you will most likely not make it threw the workout. Begin at a pace that you can do safely and that allows you to get your heart rate up. This is important because if your heart rate is to low it will not burn calories like you should be if your heart rate was at it's calorie burning zone.

#3 can I take more breaks then they allow and still get an effective workout? 
Many people believe that to get an effective workout they have to do everything that they see on the screen. This is not true. If you have to take more breaks then allowed go for it don't be afraid to take breaks! You will notice when you start you will be taking many breaks because INSANITY is like no other workout you have ever done. Over time you will see that you are able to push yourself further into the workouts and take less breaks. This is where you will see the change in your body. I do not recommend though to take a long break when ever you want to. Take just enough time to rest to catch your breath and get back into it! The max rest you should take is no longer then 10 seconds. If you start standing around for longer then this your heart rate will start to go down and you will start to burn less calories.

#4 What is the best shoes to wear during INSANITY or can I do it barefoot?
INSANITY requires you to be moving on your feet quite a bit. The entire workout is designed for you to be on your feet and be jumping around a lot! What I recommend to anyone starting out is to wear a shoe that gives you a lot of support. The reason for this is because when you are jumping around so much it will take a toll on your legs, knees, and lower back. Not many people are use to this much stress on there lower body so a good supportive shoe will take some of the stress off your body. There are other people who do prefer working out barefoot. What I recommend is that if you are use to plyometric jump training and you have a strong base who can perform each move with perfect form then go for it. I have done both with one exception. I use Zig Techs and Vibrams when I do INSANITY. I started off with the Zig Techs at first until I got use to the moves and got my form down perfect. After that I decided to try and use the Vibrams. I noticed quite a difference between the two. The Zig Techs gave a lot more support, but the Vibrams made it feel like I was barefoot and was able to move a lot quicker durning the workouts with less restriction on my feet.

#5 Can I run while doing INSANITY?
Coming from a track background myself I can relate to this question. Should I run durning INSANITY. this one is a tough one, but this is my thoughts on the question. INSANITY puts a beating on your legs and running dose the same thing. For you beginners out there I do not suggest running while doing INSANITY because you are not use to the stress on your legs. To much stress on your legs that are not use to them can cause injury such as muscle pulls, cramping, and even stress fractures. To play it safe which is the most important thing to do I suggest go threw one round first then if you feel strong you can add some running into the program.


Those are a few of the most common questions I get about INSANITY. If anyone has any questions about the workout feel free to leave a comment below or make me your coach by clicking here which will give you access to me 24/7 to answer any questions you have and help you with anything else fitness.



If you would like to learn more or have any questions contact me by Clicking here

My Updated P90X/INSANITY Transformation

Here is my updated P90X/INSANITY Transformation video. I hope you all will take the time to watch it and hope it will inspire you to change your lives like I have done with these workouts!