Refuel Your Body After Your Workout!

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One thing that is super important but often overlooked when you’re getting healthy is how to fuel your body and maximize your weight loss and muscle gains.

Sure eating right and exercising are a great start but how are you optimizing on the hard work you put in?

When your workout is finished, your body is in “recovery mode” your muscles are tired and in need of key nutrients to repair themselves and continue burning calories. The first 30 minutes after your workout are crucial for getting those muscles fueled back up.

So what do you need to eat? A good balance of protein and carbs are optimal for muscle recovery. Some people like to drink chocolate milk or grab a protein bar. I personally like my post-workout snack to be a little more substantial and healthy. I’m also not a fan of cooking during the day so something thats easy to grab and go is key!

Beef Jerky or Turkey Jerkey is super easy to grab and FULL of protein. I also really like Beachbody’s Recovery formula as a yummy chocolate drink when I don’t have time to actually eat something. It has 20 grams of protein and is great for muscle recovery! You can grab some Recover Formula here!

If you’ve got the time to spare after your workout, eggs and toast are a yummy, filling snack. I like to make egg cups in my muffin tin by cutting circles of whole grain bread and placing them on bottom of the tins and cracking an egg on top. Bake for about 15 mins at 400 degrees and you’re set! I also LOOOOOVE cottage cheese and peaches, protein packed, sweet and salty (heart)

If you’re wanting something with some more carbs after heavy lifting – nuts and grains are a great option! Trail mix is something that you can keep on hand anywhere and has around 17 carbs and 3 proteins. Edamame is packed with carbs AND proteins and is great for you! Things like granola bars or mixes are packed with whole grain goodness to get your muscles on recovery road plus they taste DELICIOUS!

One of my favorite places to get post-workout snacks is Nuts-dot-com you should check them out! They have a huge selection of Healthy Snacks and High Protein Snacks .

Muscle-friendly foods that aren’t too hard on the wallet!

What are some of your favorite ways to fuel up after your workout?

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Healthy Greek Layer Dip

 Sometimes I struggle to stay on track when an event comes up. It doesn’t even have to be a big event-if there are snacks, I will partake. 

I had been doing really good so far this year, eating clean and working out daily so when my monthly book club meeting was coming up, I started looking for a healthier dish to bring. (It helped that a fellow member vowed to stay on track with me at the meeting. I need all the support I can get!) 

I decided on a Greek layer dip and it was amazing! We ate almost all of it! Even the girls who weren’t watching their food intake raved about it! So here’s the recipe…

  • 1-10 oz container of garlic hummus
  • 1 cup plain Greek yogurt (mmmm protein)
  • 1T  dried dill
  • 1T lemon juice 
  • 1/2 cup grape tomatoes-quartered
  • 1/2 cup chopped cucumber
  • 1/3 cup chopped lala maya olives
  • 1/3 cup goat cheese
  • Parsley for garnish

First, mix the Greek yogurt, dill and lemon juice together and set aside.

Spread garlic hummus on the bottom of an 8×8 dish then dollop the Greek yogurt mix on top and spread even to form the second layer. Then top with everything else, sprinkling parsley on the top to garnish. 

  
I served it with cucumber slices (and also brought pita chips for everyone else) Between my dip and the delicious low carb pinwheels that my dieting-partner-in-crime brought, it was easy to stay on track. I’ll be bringing this to many a party from now on!

   
See the nice little layers? And the cute scribble on my cutting board from my child.

   
Seven of us devoured this!

21 Day Fix Enchilada Verde Casserole

  
My family loves Mexican food and it’s something that they’ve missed while I’ve been on my healthy journey. So today I decided to make a healthy enchilada casserole. It was a huge hit and will be working its way into my monthly meal rotations! It makes 8 servings and each serving is equal to 1 red, 1 yellow, 1 blue and 1/4 green if you use salsa or 1 orange if you use enchilada sauce for the containers. 

What you need:

  • 1 pound chicken breasts
  • 1 jar of salsa verde or green enchilada sauce (about 2 cups) 
  • 1 cup plain Greek yogurt
  • 14 small corn tortillas
  • 1 cup shredded cheese (really you could use less but for measuring containers, this made things equal)
  • Olive oil spray
  • Hot sauce to taste 

I put the chicken breasts in the crockpot with the salsa verde on low for 6 hours.  

 Then shredded the chicken with a fork and added the Greek yogurt and mixed well.  

  

 Preheat the oven to 400 degrees and spray a 11×7 or 9×13 pan with the olive oil spray.  

 
Layer 6 tortillas on the bottom of the pan 

 
Top with 1/2 of the chicken/salsa mixture and then some cheese.  

   
Then repeat those steps. 

    
 
Take the remaining 2 tortillas and tear them into strips, add them to the top and sprinkle the remaining cheese. (I used some grated cotija cheese for topping and included it in my “cup-o-cheese” 

  
Then bake for about 15 minutes or until the cheese is slightly brown and bubbly. 

  
Top with some hot sauce or additional salsa and enjoy! 


 

Don’t Lie to Yourself 

  
For YEARS, I believed that what I have now achieved wasn’t a possibility for me anymore!! I was over 30 and I had tried just about everything! Wraps, pills, liquid diets, Weight Watchers, Atkins…even starvation. I was beginning to believe the lies I told myself that I couldn’t have the body I wanted, I couldn’t have the life that I wanted. 
Then one day my friend asked me to be a part of her online challenge group. I was super hesitant-I had pretty much given up on trying to lose weight. I watched her for awhile and saw her getting great results but I didn’t want to spend anymore money. I had spent thousands trying to lose weight and failed my way up to a size 16 and living a miserable life. But something kept me thinking that this was it, this was going to be the time it actually worked… And it did!!!! 
I am so thankful that I STOPPED believing the lies I told myself and started believing IN myself! Now I’m SUCCEEDING and I get to help others do the same!!! I love my job and the fact that I get to help people feel the way I do is such an amazing thing!❤️
My next challenge group starts January 4th. Click the link below or just let me know if you want in! 
You can do anything if you believe in yourself! 💪🏼
http://bit.ly/JanuaryLifestylistChallenge

National Hairstylist Day!

 
Hey! Guess what!? It’s National Hairstylist Day!💇 AND it’s time for my next fitness support group!
In honor of NHD, I’m switching it up a bit. Not only will you get meal plans, nutrition education, motivation and support, you’ll also get hair tips from me!
I’ll share some of my favorite products, tutorials on how to get that perfect style, and tricks for quick and easy everyday looks. I’ll even be giving away some of my favorite things to challenge “winners” 🎁
The group starts September 7th. You can click this link to join or shoot me a message for more deets!
http://bit.ly/LifestylistChallenge

What is a Challenge Group?

WHAT IS A CG BLOG
What is a Challenge Group?
A Challenge Group is a small group committed to getting healthy by participating in Beachbody workout programs for a defined period of time. A Beachbody Coach organizes the group and sets up a private Facebook page for the group members. Everyone in the group helps and motivates each other to achieve their health and fitness goals by sharing tips, recipes, accountability and results. The Coach will provide meal plans or clean eating options for the duration of the group, usually 21 days. It takes 3 weeks to make or break a habit! 21 day challenge groups are a great way to jumpstart your journey.

Pick a program like P90X3, T25 or Piyo. Cant pick a program? Contact me and I can help you decide what program works best for you based on your fitness level and goals. Drinking Shakeology daily is an integral part of the fitness model. I usually replace breakfast with Shakeology or as a snack after my workout.
My last challenge group is just finishing up, I’m getting their results in and calculating, so far i have the stats of 5 girls who have lost a combined total of 44 lbs and 53.5 inches! I have 5 more sending in their stats soon!
Join my next Facebook Challenge Group. Contact me for more details. I will put you in the private group, give you weekly meal plans and stay in contact daily to make sure we are staying on track!
As long as you are willing, your goals are in reach!

Start your journey here by making me your free coach! https://www.teambeachbody.com/signup/-/signup/free?referringRepId=319016
Take the challenge https://teambeachbody.com/beachbody-challenge?referringRepId=319016 and choose your program https://teambeachbody.com/checkout/-/bbcheckout/challengepack?referringRepId=319016
Enter your results when you’ve finished a program, get a free t-shirt and you could also win $500-$1000 or more!

Have questions? Need help getting your challenge pack? Send me a message! jmkpeterson@gmail.com

21 Day Fix Review

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Fitness is like a relationship, so treat it like one. I really need to remember this. Sometimes its hard to stick to the plan and get your workout in every day. So I decided to do the 21 Day Fix for my next program. Because…21 days.

I can do that.

I can!

Plus I was really excited about the nutrition part of the program. How can you go wrong with color coded containers and portion control? I was in the first bracket so I was allowed 4 green containers (veggies), 4 red containers (protein), 2 purple containers (fruit), 2 yellow containers (starches/carbs/treats), 1 blue (fats cheeses and nuts), 1 orange (seeds and dressings) and 2 teaspoons (oils and butters). I found an app on my phone that let me track my containers each day. It was a rill, RILL easy way to track my portions.

21 day fix meal guide

THE WORKOUTS

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Three weeks, 30 minutes a day. 2 active recovery days. Pretty simple. I like easy!

TOTAL BODY CARDIO FIX

total body cardio fix

Besides Leo stealing my yoga mat, I really enjoyed this workout. It was over SO FAST! Autumn Has the workout set up into rounds, 2 or 3 moves in each round 60 seconds each move, repeated twice. By the time you get exhausted from one, its over and onto the next. This workout wasn’t HARD but you could totally make it harder. She has tips on how to increase the intensity of the moves and then theres always Kat, the modifier that you can follow to ease up on the intensity a bit.

UPPER FIX

upper fix

Yep I wore the same workout gear the next day. I slept in it! EW! Whatever, judge me if you want. I was comfy.

I loved upper fix. A mix of light and heavy weights. Different moves to work all of your arm/shoulder muscles. Not too hard, and you can always up or lower your weights to increase difficulty or to modify.

LOWER FIX

lower fix

So I showered, put on fresh clothes and LOVED Lower Fix. You can also see my little app there.

PILATES FIX

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So this is supposed to be an active recovery day…

Yeah…I call bullshit! My ass was on FIRE! I kind of hate Pilates. But that probably means that I need it.

At least I got to wear my new cute workout tank.

CARDIO FIX

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Ok so for the first time in this program I felt defeated. This was HARD, yo! I had to take some breaks and yell at Autumn a little. Prepare yourself for Cardio Day!

DIRTY 30

IMG_8647 lifting

This was fun, and challenging and I loved it!

I love weights! Weights are my favorite!

YOGA FIX

IMG_8612 namaste bitches

Just kidding, yoga is my favorite. Always and forever. Its my ish! And Autumn rocked at it. Great, relaxing, recovery day!

Namaste.

MY MEALS

The nutrition was SO easy y’all! I’ll be following it with prolly ALL my future programs.

Here Is a typical day..

BREAKFAST

Shakeology-1 red

1 squeezed orange, half a banana-1purple

( I add the juice and banana to my Vegan Tropical Strawberry Shakeo MMMMMM Heaven)

SNACK

cottage cheese-1 red

pears-1 purple

LUNCH

ground turkey-1 red

zucchini-1 green

brown rice-1 yellow

(I like to make a little stir fry and eat it for lunch throughout the week)

SNACK 2

cucumber-1 green

hummus-1 blue

DINNER

Roasted broccoli-1 green 1 teaspoon (oil)

Grilled Chicken-1 red

spinach salad with dressing-1 green 1 orange

SNACK 3

Almond butter on a brown rice cake-1 teaspoon, 1 yellow

Get your 21 day fix here -> http://www.teambeachbody.com/shop/-/shopping/21DayFix?referringRepId=319016 

Or try it with the healthiest meal of the day, Shakeology -> http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=319016 

I’ll be sharing some of my 21 Day Fix approved recipes soon!

Here’s a little looksy.

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Get your 21 day fix here -> http://www.teambeachbody.com/shop/-/shopping/21DayFix?referringRepId=319016 

Or try it with the healthiest meal of the day, Shakeology -> http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringRepId=319016 

New Site!

I decided to take the plunge and ::GASP:: pay for my blog site. Hopefully I will be able to do more with it (if I can figure it out) and it will look prettier and be a little more user friendly, hopefully.

Somehow, when I made the switch, all of my posts were deleted!! I’m pretty sure you can still find them on www.beentherediydthat.wordpress.com until I can figure out a way to move them here. I’m pretty horrible with the technology so if anyone has any tips or suggestions FEEL FREE to email me and help a sister out!