Mmmmm Mondays~ Spicy Chicken Fiesta Bowl

The spicy chicken fiesta bowl is the most delectable comfort food.  If you are looking for that rub your belly feeling this spicy chicken fiesta bowl is your ticket!  This dish is not one of those light summer salad meals that keep you running on your long summer nights.  This spicy chicken fiesta bowl is the dish that warms your body from the inside out and makes you want to snuggle up by the fire.  Yes warning this dish may make you a tad lazy; however, the spicy chicken fiesta bowl is packed full of hearty vitamins, minerals, protein, and healthy complex carbohydrates and will leave your body energized for tomorrow!

Why else do I love this spicy chicken fiesta bowl?  It’s an easy one pot meal!  Oh and the leftovers are almost better than the first batch as the flavors set up over night.

Here’s the magic…

Ingredients-

  • 2 tbsp olive oil
  • 1 tbsp minced garlic
  • 2 tsp cayenne pepper
  • 1/2 c chopped fire roasted red bell pepper
  • 6 oz salsa
  • 1 can rinsed white beans
  • 2 tsp paprika
  • 1/2 c diced cilantro + extra cilantro leaves as topping
  • 1 diced shallotFiestaBowl1
  • 2 c chopped broccoli
  • 2 c chopped kale
  • 1 yellow squash, chopped
  • 1 c chopped cherry tomatoes fiestabowl2
  • 1 c cooked brown rice
  • 2 organic chicken breasts, chopped
  • Optional- goat manchego cheese sliced thin

Directions-

  1. Heat a large pot to medium.
  2. Add olive oil, garlic, cayenne, paprika, and shallot to pot.  Stir evenly.  Cook uncovered 2-3 minutes.
  3. Add chicken and broccoli.  Stir consistently allowing ingredients to brown slightly, 3-5 minutes.
  4. Add kale, squash, and tomatoes.  Stir consistently allowing ingredients to soften, 3-5 minutes.
  5. Add fire roasted red bell, white beans, rice, cilantro, and salsa.  Lower to low heat.  Cover and cook 15-20 minutes.  Stir every 3-5 minutes.  If mixture starts to bowl lower heat.
  6. Serve up and top with cilantro, salsa, hot sauce, and/or manchego cheese.chicken fiesta bowl

Bonus Post!! Bonus Workout~ Squat Wk 5 Cardio

Happy Saturday!

Saturdays can be a very challenging day to workout.  The weekend has begun, you may have gone out last night and had a few drinks, you most likely slept in and have thrown off your sleep schedule and the last thing you really want to think about is going to the gym.  But to succeed with your fitness goals consistency is the key.  Focusing just a tinsy bit of you day today on your fitness will leave you feeling energetic, proud and accomplished!

This is the last piece of our 5 week squat series.  If you haven’t tested the other four go back in my blog and try them out!  If you want a complete lower body workout go thru all 5 series at once!

These 2 exercises plus 2 bonus progressions can be done ANYWHERE,  you do not need any equipment!  And best of all they take barely any of your precious weekend time!

This squat series focuses on cardiovascular demand… of course you will also be working your legs, glutes and core… don’t you love multitasking?!

Are you ready to sweat!?

Follow along with this video ->

Or these photos ->

  1. The Squat Jumps– start with arms up and body tall- swing arms down and sit in a squat- explode hips forward while reaching the arms to the sky and spring off the feet- land back into a squat.  Repeat 20 squat jumps.   Squat JumpSquat JumpSquat JumpSquat Jumpsquat jump
  2. Squat Jump 2.0- 180 Squat Jump– start in a squat position- extending hips forward, exploding from the legs- use your obliques and hips to rotate you to face the other direction- land back in a squat- extending from the squat, using the legs, hips and core– rotate back the other direction- land in a squat.  Complete 20- 180 squat jumps.180 Squat Jump180 Squat Jump180 squat jump180 squat jump180 squat jump
  3. Squat Jumping Jack– start standing- jump into a deep squat position with feet slight turned out from the hips and arms extended overhead- jump back with legs together.  Complete 20 squat jumping jacks.squat jumping jackssquat jumping jackssquat jumping jackssquat jumping jacks
  4. Squat Jack 2.0- this is going to burn those legs! Start in a deep squat- jump the legs out wider than hip width- jump the legs back to squat position.  Complete 20 squat jacks 2.0.Squat Jumpssquat jumpssquat jumpssquat jumps
  5. Complete 3 rounds!  Start with exercises 1 and 3, see how you feel, a few days later add in 2 and 4!  Enjoy your sweaty gift!Squat Jump180 Squat Jumpsquat jumping jacksquat jack

Fantastic Fridays~ Enjoy the Process

Ever feel as though you are so wrapped up in the end result you miss part of your life?  Sometimes we can be so obsessed with that finished feeling that we forget to stop and enjoy the process it takes to get to that end.  It’s like going on a rollercoaster to get right off!

It is time to get on that rollercoaster (aka life) and enjoy every drop, every twist, every turn…. enjoy the process.  Sometimes in life we forget to enjoy the process it took to get us where we are.positive quotes motivationLife is a journey and every step of that journey can be savored.  You just have to open your eyes first.  Yes it is important to goal set and stay motivated but don’t get so wrapped up in that end result that you miss out on potential friends, exciting experiences, and valuable lessons.  Enjoy the journey of life.

 

Workout Wednesdays~ Squats Wk 4 Kettlebell

Happy Workout Wednesday!!

Welcome to squat series week 4!  Your legs, butt and core should be toning up before your eyes!  Hopefully the “I can’t sit down to the toilet” feeling is fading as your legs are becoming stronger and more toned.  Also your muscular endurance should be to an all new level!  And your balance should be stellar!

This week we add in the kettlebell, if you don’t have a kettlebell no worries you can use a free weight ;).  These kettlebell squat exercises will add an increased demand to your legs, core and glutes than our previous exercises.  I used a 22lb kettlebell in these exercises.  If you have never touched a kettlebell before start with a 15lb kettlebell.

It’s time to pump it up with these three kettlebell squat exercises!

Follow along with this video ->

Or these photos ->

  1. Standard KettleBell Squat– with feet hip width apart and outsides of the feet straight squat down with back flat and safely pick up the kettlebell, pull the shoulders down and back, sit the hips back (as if you were to sit in a chair) keeping the chest up squat back, then return to standing position.  Complete 10 squatskettlebell squat
  2. Kettlebell Goblet Squat– turn the kettlebell upside down so that hands are pressing into either side, pull shoulders down and back, reach the hips back into a squat, squeeze your glutes forward to standing position.  Complete 10 goblet squats.kettlebell goblet squat kettlebell goblet squat
  3. KettleBell Swing– holding the kettlebell at handle with both hands, drop hips slightly back while dropping the kettlebell between thighs, using the strength of legs and glutes press your hips forward allowing the kettlebell to swing to shoulder height.  Think explosive hips!  This exercise is driven by the hips.  Complete 20 kettlebell swings.kettlebell swing kettlebell swing kettlebell swing
  4. Repeat the three exercises for a total of 3 circuits.  Caution may cause sweating ;).kettlebell squat

Stay Tuned this Saturday for my Bonus Post!!  Cardio Squats!

Mmmm Mondays~ Winner Winner Chicken Dinner

What’s for dinner tonight?  Are you sick of the same old grilled chicken?  This recipe gives you that juicy moist flavor that tastes like it should be bad for you- but is not!  And even better, this recipe is super easy and perfect for a quick and easy week night dinner.  I love to pair this baked chicken with my Cheezy Vegan Roasted Broccoli and Delicious Vegan Roasted Yellow Squash.

Try this amazing baked chicken recipe for your family tonight!

Ingredients-

  • 2 large organic chicken breasts or 4 organic chicken breast tenderloins
  • 2 c kale
  • 1 c sliced tomatoes
  • 1 c sliced mushroomsbaked chicken dinner
  • 1 tbsp garlic powder
  • 1/2 tbsp basil
  • black pepper (as desired)
  • olive oil

Directions-

  1. Preheat toaster oven to 325.
  2. Line a baking sheet with foil and layer with olive oil.
  3. Spread kale at bottom of baking sheet.  Place chicken breast on top.baked chicken dinner
  4. Layer with mushrooms, tomatoes, garlic, basil, black pepper, and drizzle of olive oil.  Cover with foil.baked chicken dinner
  5. Bake for 15-25 minutes (depending on the thickness of your chicken) until chicken is cooked thru.
  6. Remove from oven and rest for 2-3 minutes.
  7. Serve with your favorite sides!  Like my Cheezy Vegan Roasted Broccoli and Delicious Vegan Roasted Yellow Squash.baked chicken dinner

Fantastic Fridays~ Develop an Expertise

Practice, practice, practice.  The old saying “practice makes perfect”!  Practice may not always mean perfect but it does help you develop an expertise!  To develop your personal craft you must try.  And yes some of these trials will end in failure but you will learn from these mistakes.motivation quotes positiveGrab your eraser and give it your best try!  If you have to erase and start again don’t get frustrated remember it is just part of the process.  Learn from this mistake and add it to your files!

Be patient with yourself, keep trying and you will succeed!

Workout Wednesdays~ Squats Wk 3 Unilateral Strength

Happy Workout Wednesday!

How is your squat series?  Are your legs, glutes and core getting stronger?  Are you having less problems with that nagging low back pain?

This week we focus on unilateral strength.  What is unilateral strength? … Just fancy terms for single leg work.  Taking the time to focus on each leg working individually is very important because our right and left sides are doing opposite functions during our walking and running movement patterns.  Isolating one side will also help you see which side of your body may need a bit more TLC.

Grab your… well nothing really just yourself and a bit of space and follow along with this week’s single leg squat series. I also recommend no shoes are minimalist shoes for most of the exercises I give especially this single leg squat series.  This will force your foot and ankle muscles to work as well.

You will find a progressive component as well to this exercise.  Once you have mastered the first standard single leg squat try part 2 for a core challenge!

Follow Along with this vid ->

Or follow these photos ->

  1. Single Leg Squat– standing on one leg, place hands on back of your head and pull those shoulders down and back, using your glute/core/quad slowly reach your hip back- like you are about to sit in a chair.  It is best to do these in front of a mirror at first so that you can check your form.  Watch that your knee does not cave in or go too far outside your standing leg.  Complete 10 squats.  Switch sides. Complete 3 times.single leg squat single leg squat single leg squat
  2. Single Leg Squat Progression– if you mastered the first one try this for some added core work!  Start with your arms down at your sides and begin your squat, reach your right arm to the ground, stand back up, squat again, reach your left arm to the ground, stand back up, repeat until you complete 10 squats.  Switch legs and repeat.  Complete a total of 3 rounds.single leg squat single leg squat single leg squat single leg squat
  3. Burn baby burn!  Get your core, glutes, legs, and heart rate up all in a few simple exercises!core glute leg strength

Mmmm Mondays~ Delicious Vegan Baked Yellow Squash

Yellow squash is so very versatile.  It can be prepared so many ways!  One of my favorite ways to prepare this fabulous gift from the ground is baking it!  Baked yellow squash becomes soo incredibly juicy and takes on whatever seasonings you decide to glitter it with!  This baked yellow squash is the perfect side dish to any protein!  Leftovers of this baked yellow squash also are great on top of a cold salad.

The ingredients and preparation  may look simple… that’s because they are but they surely come together deliciously!

Ingredients-

  • 2 yellow squash, sliced length wiseBaked Yellow Squash
  • basil
  • garlic
  • black pepper
  • olive oil

Directions-

  1. Preheat toaster oven to 400.
  2. Line a baking sheet with foil and coat with olive oil.
  3. Lay Squash on baking sheet.  Top with garlic, black pepper, and basil (as much or as little as you want).  Drizzle squash with olive oil.Baked Yellow Squash
  4. Bake for 20 minutes until squash has softened and ends are a touch brown.
  5. Cool a few minutes before serving.
  6. Enjoy!Baked Yellow Squash

Fantastic Fridays~ Act the Way I want to Feel!

Ever feel like it is hard to get out of a funk?  If your day starts off on the wrong foot… say your alarm does not go off or you get a ticket on your way to the office… do you feel the rest of your day is destined for failure?  It’s time to snap out of it and act the way you want to feel!  Sometimes you may have to plaster a fake smile on your face but you have the power to turn your day around for the better!  Who knows maybe it will turn into your best day ever!positive quotes motivation

Take this idea a step further and apply it to your life!  If you want to live a healthier life start acting healthy!  You are up for the role of your life; the role that can change your entire life!  To be truly healthy you must live healthy!  True health is not a crash diet or a kill yourself workout craze.  Consistency in your diet, fitness, mindset, and overall lifestyle are your keys to health success.

Start visualizing your goals today and living them.

Workout Wednesdays~ Squat Wk 2 Bilateral Strength

Happy Workout Wednesday!  So last week we chatted about the importance of hip position this week we start getting into our first strength squat series.  I love squats, I may have a slight addiction to them.  Ask any of my clients and they will tell you just how often they get to do squats.  Squats are a fabulous way to target your legs, core, and glutes while getting your heart rate up; they are like a quadruple threat.  And even better squats can be done absolutely anywhere!  These exercises and the exercises to come you will see require no gym, no equipment – just you!

Join me anywhere you would like… your office, your home, your park, your hotel room for this time conscience strength boosting series!

Check out this vid ->

Or follow along with these photos ->

  1. The neutral squat- feet and knees hip width apart, hands on head and shoulder pulled back.  Perform 20 squats.Neutral Squat Neutral Squat
  2. The Narrow Squat- bring the feet and knees together so that they touch, hands on head shoulders pulled back.  Complete 20 squats.Narrow Squat Narrow Squat
  3. The Sumo Squat- turn feet out from the hips, place your hands on your head pull your shoulders down and back.  Complete 20 squats, pressing your knees open and squeezing your glutes as you complete each rep.Sumo Squat Sumo Squat
  4. Repeat the series 3 times!  Yep that is a total of 180 squats… I think your legs, butt, and core will feel it ;).Squats