Egg White Breakfast Burritos

These burritos are loaded with egg whites, red onion, and bell peppers to create a delicious, high-protien breakfast.  If you are on the 21 Day Fix,  1 red, 1 green, 1 yellow, 2 tsp,

 

Ingredients:
1 Tbsp. olive oil
1 Tbsp. chopped red bell pepper
1 Tbsp. chopped yellow bell pepper
1 Tbsp. chopped green bell pepper
1 Tbsp. chopped red onion
3 large egg whites (1/3 cup)
1 (8-inch) whole wheat flour tortilla, warm
1 slice low-sodium turkey bacon, cooked, chopped
Ground black pepper (to taste; optional)
2 Tbsp. fresh tomato salsa

Preparation:
1. Heat oil in medium nonstick skillet over medium-high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 3 to 4 minutes or until soft.
3. Add eggs; cook, over medium heat, stirring frequently, for 2 to 3 minutes, or until eggs are set.
4. Top tortilla with egg mixture, turkey bacon, and pepper (if desired).
5. Roll tortilla burrito-style.
6. Serve with salsa.

Note:  You can put in more peppers & onions if you want.  I just chopped about 1/4 of each - made sure they fit in my green container and then chopped them a little smaller.

 

Focus T25 - Transformation #2!

It's Tuesday again, and I have another amazing T25 transformation for you!

This is Ashley!  She has a life.  She is busy.  Just like every one of us, I'm sure.  But in only 25 minutes a day, 5 days a week, for only 10 weeks - she got results like this:

 

She looks good, right?  It can be done people!  My husband and I have both done this program - and we LOVED it!  In fact, I just started my second round.  I get up, push play, focus hard and BOOM - I'm done, just like that!  There are no excuses with this program.  :)
If you are ready to start changing your body in only 10 weeks... I am here to help!

coachbethclark@outlook.com
https://www.facebook.com/BodyRemodel

Focus T25 - Transformation #1

Yep, today is April Fool's Day. Do you find it hard to believe ANYTHING you see or read online today? (Facebook is the worst.) haha :) I never know what is real and what isn't - so I'm usually leaning more towards the not believing side.

Well, guess what? During the month of April, the T25 challenge pack is back on sale!! WooHoo! Seriously - no joking here. And in honor of this amazing program, I am going to post a real-life T25 transformation every week this month.  
  Today I want to start with Ashley - she has totally ROCKED T25! Ashley has lost a total of 31 lbs since Christmas! This is the first time she has ever done transformation pics - how great to see all that hard work paying off. 

I have done this program, and it is so much fun!  I love Shaun T and I love short workouts!  Who doesn't?  Seriously, the results from this program have just been crazy.  It is only 10 short weeks, unless you want to go all out and add in the Gamma Phase, which also uses WEIGHTS!  It's 25 minutes a day, 5 days a week.  Perfect to get ready for SUMMER!  :)

 

If you want to know more about T25 or how you can get started on your OWN transformation, contact me:

coachbethclark@outlook.com

https://www.facebook.com/#!/BodyRemodel

 

 

21 Day Fix - Tally Sheets

After doing the 21 day fix, I actually got pretty good at calculating up the containers in my head.  However, it is still really nice to have a tally sheet that you can check off each day, especially if you are not following a specific menu.  So for my second round of the fix I decided to make my own.  (They do have some in the back of the Fix Eating Plan that you could just print off and laminate, but I thought the boxes were a little small.) 

This is what I came up with.  Feel free to print them out and use them.  I laminated the small ones, and just used a sheet protector for the large one.  Then I write on them with dry erase markers or crayons.  Easy to wipe off and you can start over the next day!!  AWESOME!  :)

I only made the large tally sheets for the first 2 calorie brackets because that is what my husband and I use, but I have all the brackets in the small form that you can download.  For FREE by the way!  I saw someone selling these on etsy for $2 - EXACTLY like mine!  Grrrr that makes me really mad!  Whatever.

I don't even care if you share these on your blogs or whatever but just make sure to give me props since I worked really hard on these. It's just common blogging courtesy to give credit where credit is due. Thanks!

 This is the 1,200 - 1,499 calorie bracket, large and small
1,200 - 1,499 small PDF Download

This is the 1,500 - 1,799 calorie bracket, large and small

1,500 - 1,799 small PDF Download

Here are the other 2 calorie brackets to download.  I only did the small though.  Hope this helps anyone.



1,800 - 2,099 calorie small PDF Download

2,100 - 2,300 calorie small PDF Download

Well, that's it for today!  This is seriously SUCH a great program!!  I know - portion control is not new, but I love how everything is pretty much done for you.  You don't have to think about anything.  Just follow the plan, mark off the boxes, do the workouts and BAM! - you're down a size or two in only three weeks!



Once again, if you have any questions about this or any of the other Beachbody programs, feel free to contact me.  You can also add me as a friend on Facebook, follow my like page or join my next challenge group!  :)  (They are really fun, I promise!) 
coachbethclark@outlook.com
https://www.facebook.com/beth.m.clark.7?ref=name#!/BodyRemodel

Thanks for stopping by!

21 Day Fix - Week 2 Update

I am such a happy girl today!  I just finished week 2 of the 21 Day Fix.  I thought that I wasn't doing very well and there were a couple times over the past week that I just wanted to say "forget it" and go eat a big juicy burger or something.  But this morning when I weighed myself and took my measurements, I discovered that I had actually lost 4 lbs and 4 inches so far!  (2 inches just from my waist.)  That is how much I lost in 30 days of doing Body Beast!

Now to a lot of you, that might not seem like very much.  Yes, there are definitely people who lose 5 lbs each week with this program - and it's amazing!  (My husband lost 4 lbs in his first week. Men.)  My body is a little more stubborn, and I have to work really hard and be super consistent to break through my plateaus.  Plus I have been eating in this calorie range for awhile now, so it wasn't a huge change for me. 

 

The big difference was how CLEAN I was eating.  I thought I really was eating clean, but I've discovered from being on this program that I was eating too many carbs, too many fruits, not enough veggies, and not enough healthy fats.  Yep, that's right - not ENOUGH fats!  With this program I get to have 2 tsp of nut butters, a container of nuts, cheese or avocado, and a container of seeds, olives or dressing.

Here is what a typical day of eating looks like for me:

Breakfast:  Protein shake w/frozen mixed berries, oatmeal

Snack:  Cottage cheese, apple

Lunch:  Tuna w/avocado & lettuce on whole wheat pita, veggies

Snack:  Shakeology w/2 tsp peanut butter, 20 pistachios

Dinner:  Grilled chicken, lettuce and veggies, vinaigrette dressing

I have gotten really creative with my meals, and I have actually tried some new things that I might not have before.  (I'm a big chicken when it comes to new foods.)  You might think those little containers don't hold a lot of food, but they really do!  I am NEVER hungry!  Yes, I might crave things every once in awhile, but I'm not hungry. :) 

Check out some of my yummy meals.....

Okay, now that we've discussed the food part....let's talk about the WORKOUTS!!  :)

Can I just say how much I love, love, LOVE these workouts?! 
I really like Autumn Calabrese's style, too.  She's peppy and motivating without being annoying.  I love how she just tells it like it is & makes you feel guilty if you want to rest a minute.  (Some of those moves are TOUGH!  Like serious, muscles-on-fire tough!)

The workouts are 30 minutes, but it feels waaaay shorter than that - seriously.  I don't know why, but the workouts seem to FLY by.  They are not easy, either - I am always sore the next day.  It's a good thing.  Trust me.  :)

I would definitely recommend getting the upgraded package just for the 2 extra workouts.  They are amazing!  Barre Legs has a lot of ballet-style moves in it, but it is a serious leg-killer.  And the Flat Abs Fix is a 30-minute ab workout that I intend to incorporate a few times a week.  I love them both!  I still haven't tried the bonus Plyo workout, but I think I will switch out one of the cardios next week for that one.

Overall, I am LOVING this program! (If you can't tell. haha)  It is great for all fitness levels and ages.  There is a modifier in all the workouts, it's short and seriously... anyone can do this!

I have a 21 day fix group that will be ongoing for anyone to join at any time.  It will only be for my team, though - so if you have another coach you are working with, please check with them for a group.  If you would like to join my team, sign up for your free Beachbody account & add me as your coach.  It's that easy!!  If you have a coach, but have no idea who it is because they have never contacted you - message me & I can help you. :)

Here is the link to the 21 day fix group:  https://www.facebook.com/beth.m.clark.7?ref=name#!/groups/570901246311418/

Thank you for stopping by!  Bring it on Week 3!! :)

coachbethclark@outlook.com

Living Room Workouts - No Equipment Needed!

My son is over in Latvia right now serving a mission for our church.   A couple weeks ago he asked me if I could create a workout routine for him and the other missionaries to do in the mornings.  He will be over there for 2 years, so he wants to stay in shape and be as healthy as he can. :)  He doesn't have much time, so it had to be short - they live in a small apartment with no equipment, and they can't have any TV or DVDs.  Well, sure - no problem!! haha 

So this is what I came up with.  I have been doing workouts at home for a long time, and so I put a bunch of my favorite exercises together in what I hope is a comprehensive workout. 

The only one I actually tried was the lower body one, and let me tell you - I was SORE for 2 days after! haha  It was a great workout!

Hopefully the exercises make sense.  It's hard to explain an exercise without pictures, and I was trying to keep the descriptions as simple as possible.  If anyone has any questions, please comment or message me.

Here is the upper body/abs workout:

I never tried this one from beginning to end, so I'm not sure how well it flows together.  I tried to do an upper body alternated with an ab exercise.  My favorite are the dolphin push-ups!!  They work everything - your core, your shoulders and even your legs and butt!!  :)

I also sent my son a couple Tabata workouts that I found online, because they are great for cardio & kick some serious booty!  (You can look some up on Pinterest.)  I also threw in this great little workout for when he is really short on time:

 

It looks fun, right?  (Except maybe those 40 push-ups - what??!!) haha

 

Well, that is it - a couple of quick workouts you can do in your living room with ZERO equipment!  I am just sharing these with whoever wants them.   I am not a personal trainer or an expert in any way, so do these at your own risk, and try not to be too hard on me if you don't like them. 

 

Thank you for stopping by my little blog. ;)

 

Have fun!!

 

Fuel Your Body Friday - 21 Day Fix Approved Foods

As most of you know already, I have been doing the 21 Day Fix, and I am LOVING it so far!!

I will give more details about the program and how I'm doing with it next week, but right now I wanted to share a couple of delicious recipes that I have made.

The first is just a simple protein shake that I have had for breakfast the past 2 days and it was soooo yummy I just had to post it!!

 

Here is the recipe:

 

1 cup COLD water

1 1/2 scoops vanilla protein powder

1 cup frozen mixed berries

 

Blend all together and eat with a spoon!  (It's like soft-serve - yum!)

 

*For those of you doing the 21 Day Fix, that is 1 RED container, and 1 PURPLE container

 

 

The next great recipe I discovered is a dressing that I made last night.  It comes out of the 21 Day Fix eating plan, and it was super tangy and delicious!

 

Dijon Vinaigrette

from the 21 day fix eating plan

 

(Makes 8 servings, about 6 tsp each)

 



3 TBS red wine vinegar

3 TBS fresh lemon juice

3 TBS Dijon mustard

2 cloves garlic, minced (I left this out)

1/4 tsp sea salt

1/4 tsp ground black pepper

6 TBS extra virgin olive oil

 

Combine all ingredients except olive oil in a medium bowl; whisk to blend.

 

Slowly add oil while whisking; mix well.

 

*Store leftover dressing in a covered container in the refrigerator.  This dressing is also great over sauteed veggies or steamed fish!

 

Here is my yummy dinner last night.  Chicken = 1 red container, lettuce & carrots = 2 green containers, dressing = 1 orange container

 

Now for my new FAVORITE lunch....

Tuna Salad made with avocado instead of mayo!  Super clean, 21 day fix approved, and DELICIOUS!  Yum! 

 

Clean Tuna Salad

1/2 can tuna

1/2 avocado

3 cherry tomatoes, diced

lime

sea salt

green leaf lettuce

1/2 whole wheat pita

 

Mix tuna and avocado together, add in tomatoes, squirt of lime juice, and a little sprinkle of sea salt.  Stuff it all into 1/2 pita with 1 or 2 leaves of lettuce.  (Serve with a few more veggies to fill up the green container.)

 

Tuna = red container (It actually fits the entire can of tuna, but I can't eat that much, so I split it in half.)

Avocado = blue container

1/2 whole wheat pita = yellow container

lettuce and tomatoes = green container (You should add extra veggies to fill up the rest of the way.) 

 

I am LOVING that I get to eat avocados with the Fix!!  They are my favorite!  I have another recipe I will be posting soon that uses avocado.  I seriously don't miss mayo AT ALL! :)

 

 

Oh, and just a little side note.... I have lost 2.5 lbs already in my first 2 days of the 21 day fix!!  (I know most of it was just from getting all the junk out of my system and drinking TONS of water.)  Loving this so far! :)

 

 

 

If you have any questions, please feel free to comment or email me.  coachbethclark@outlook.com

And PLEASE come visit and LIKE my page on Facebook!! https://www.facebook.com/BodyRemodel?ref=hl#!/BodyRemodel