Happy Saturday!  How was everyones week?  I had a great week.  I was very well prepared and made sure I planned for anything that might come up.  I scheduled all my workouts and made them a priority.  My nutrition was on track so I had plenty of energy to be very productive.
Do you keep track of what you eat?  Do you write it down?   I avoided it for a very long time but honestly since I began holding myself accountable I have made huge progress.  I use an MSN app on my phone to log my food real time and then I transfer to a spreadsheet and send it to my coach once a week.  (Yes I still have a coach) Accountability is what works!  Here is a glimpse of what my log looks like.

Week ending 3/1/2015
Strawberries	25.00	0.20	5.80	0.50
IsaPro	100.00	1.50	2.00	18.00
Quinoa	160.00	2.50	29.00	6.00
chicken breast	124.00	1.40	0.00	25.90
lettuce	8.00	0.00	1.50	0.00
Taco homemade	288.00	15.50	21.90	15.60
IsaPro Vanilla	200.00	3.00	4.00	36.00
Almond milk	30.00	2.50	2.00	1.00
Totals	934.00	26.60	66.20	103.00
2/23/2015
Oats	140.00	2.50	26.00	5.00
IsaPro	100.00	1.50	2.00	18.00
Whey chocolate	100.00	2.00	3.00	18.00
Cantaloupe	27.00	0.20	6.50	0.70
Chicken	93.00	1.00	0.00	19.40
eggplant	66.00	3.90	8.40	0.80
chicken	93.00	1.00	0.00	19.40
zucchini	20.00	0.20	4.20	1.50
Isapro	100.00	1.50	2.00	18.00
Isalean Strawberry	240.00	5.00	24.00	24.00
Fried egg	184.00	14.10	0.80	12.50
Kale	34.00	0.50	6.70	2.20
Totals	1356.00	38.30	92.00	159.70
2/24/2015
Isapro	100.00	1.50	2.00	18.00
Oats	140.00	2.50	26.00	5.00
Bananas	73.00	0.30	18.70	0.90
Isagreens	30.00	0.50	5.00	0.50
Kale	34.00	0.50	6.70	2.20
Tuna	99.00	0.70	0.00	21.70
Isalean Bar Nutty Caramel	240.00	9.00	27.00	18.00
Isagreens	30.00	0.50	5.00	0.50
Isapro	100.00	1.50	2.00	18.00
Almond milk	30.00	2.50	2.00	1.00
chicken	93.00	1.00	0.00	19.40
spinach	7.00	0.10	1.10	0.90
Totals	976.00	20.60	95.50	106.10
2/25/2015
Kale	34.00	0.50	6.70	2.20
Fried egg	184.00	14.10	0.80	12.50
diced onions	30.00	0.00	7.00	1.00
sweet potato	24.00	0.00	5.70	0.40
1/2 grapefruit	37.00	0.10	9.20	0.70
chicken	93.00	1.00	0.00	19.40
spinach	7.00	0.10	1.10	0.90
sweet potato	24.00	0.00	5.70	0.40
bell peppers	20.00	0.20	4.50	0.70
bell peppers	20.00	0.20	4.50	0.70
chicken	93.00	1.00	0.00	19.40
spinach	7.00	0.10	1.10	0.90
chicken	93.00	1.00	0.00	19.40
mushrooms	15.00	0.20	2.30	2.20
Isapro	100.00	1.50	2.00	18.00
Isalean Strawberry	240.00	5.00	24.00	24.00
Isapro	100.00	1.50	2.00	18.00
Kale	34.00	0.50	6.70	2.20
Coconut oil	120.00	14.00	0.00	0.00
Totals	1274.00	41.00	83.30	143.00
2/26/2015
kale	34.00	0.50	6.70	2.20
bell peppers	20.00	0.20	4.50	0.70
diced onions	30.00	0.00	7.00	1.00
egg	192.00	12.90	1.00	16.40
apple	55.00	0.20	14.60	0.30
spinach	7.00	0.10	1.10	0.90
bell peppers	20.00	0.20	4.50	0.70
tuna	33.00	0.20	0.00	7.20
Kale	34.00	0.50	6.70	2.20
Isapro	100.00	1.50	2.00	18.00
Coconut oil	120.00	14.00	0.00	0.00
chicken	93.00	1.00	0.00	19.40
yellow squash	18.00	0.20	3.80	1.40
chocolate protien	240.00	3.50	28.00	26.00
Cantaloupe	27.00	0.20	6.50	0.70
Totals	1022.00	35.20	86.40	97.10
2/27/2015
kale	34.00	0.50	6.70	2.20
egg	192.00	12.90	1.00	16.40
bell peppers	20.00	0.20	4.50	0.70
diced onions	30.00	0.00	7.00	1.00
sweet potato	24.00	0.00	5.70	0.40
chicken	93.00	1.00	0.00	19.40
bell peppers	20.00	0.20	4.50	0.70
diced onions	30.00	0.00	7.00	1.00
romaine lettuce	15.00	0.00	2.00	1.00
1/2 grapefruit	37.00	0.10	9.20	0.70
egg	96.00	6.50	0.50	8.20
kale	34.00	0.50	6.70	2.20
Isalean Bar Nutty Caramel	240.00	9.00	27.00	18.00
Grass fed lean beef	160.00	7.00	0.00	22.00
romaine lettuce	15.00	0.00	2.00	1.00
bell peppers	20.00	0.20	4.50	0.70
isapro	100.00	1.50	2.00	18.00
Isalean Strawberry	240.00	4.00	24.00	24.00
baby carrots	35.00	0.00	8.00	1.00
Totals	1433.50	44.60	122.30	138.60
2/28/2015
Isapro	100.00	1.50	2.00	18.00
oats	150.00	2.50	27.00	5.00
Isalean greens	30.00	0.50	5.00	0.50
kiwi	45.00	0.50	10.00	0.50
romaine lettuce	15.00	0.00	2.00	1.00
bell peppers	20.00	0.20	4.50	0.70
Tuna	50.00	0.50	0.00	12.00
romaine lettuce	15.00	0.00	2.00	1.00
Chicken	93.00	1.00	0.00	19.40
pork roast	216.00	13.20	0.00	23.00
broccoli	34.00	0.40	6.90	2.30
IsaPro	100.00	1.50	2.00	18.00
Isagreens	30.00	0.50	5.00	0.50
Coconut oil	120.00	14.00	0.00	0.00
Totals	1017.50	36.30	66.40	101.90

Does yours look anything like this?  

~eat well and keep moving~ 

xoxo jenn

So my stuffed chicken breast received rave reviews by the family tonight.  Of course I will share the recipe!

1lb skinless boneless Organic Free Range Chicken Breast
1 cup spinach
3oz Mozzarella cheese
1 cup chopped tomatoes
1/4 cup fresh chopped basil
1 Tsp Turmeric
1 Tsp Oregano

Preheat the oven to 350 and oil baking pan so chicken doesn't stick

Put the chicken breast in a large plastic freezer bag and take out any stress you may have by beating it with a mallet until it is about a 1/4 in thick.

In a food processor blend the rest of the ingredients until it is a pesto like consistency.  

Spread pesto in the middle of the chicken breast.  Roll chicken and hold together with tooth picks.

Cook for 45 minutes and then add shredded mozzarella cheese over the top and cook until melted.

*optional you can bread the outside of the chicken before baking

Hope you enjoy!

~eat well and keep moving~
xoxo jenn

Who has prepped their food for the week?  This is what I have.  Let me know if you would like any of the recipes.

Crock Pot Pineapple chicken is so easy and you can make plenty for leftovers.  Add 1 jar pineapple salsa to the crock pot then 1lb boneless skinless chicken breast.  Set the crockpot on low for 6 to 8 hours.... Done!

Tacos.... great protein from the lean ground beef and I make plenty for Taco Salad leftovers.  I don't use Taco seasoning packets most have tons of sodium.  I use chili powder, turmeric, cumin and garlic.
Baked stuffed Chicken breast with spinach....yummy!

Grilled lemon Tilapia with asparagus and sliced sweet potatoes.

And plenty of Isagenix!!!

The rest I leave up to leftovers.  I always have Tuna and hard boiled eggs on hand in case I run out of protein.

Stay tunes for my breakfast recipes!

~eat well and keep moving~
xoxo jenn

Happy Sunday!  I have had a fabulous week.  Conquering challenges is what makes me stronger and really feel like I am accomplishing something.  The last few weeks have been amazingly stressful but I refuse to allow stress to run my life.  I pick myself up drag myself to the gym and remember I am an ATHLETE.
Summer bodies are made in the winter and I have a competition in 10 weeks!!!  Every ounce of food I put in my body has to be nutritious.  No junk.  So much easier said than done when you just want to pull your hair out.
This week has been a success though.  I have put down the chocolate and picked up the spinach.  I have been beast mode in every workout and I am seeing changes. I have been enjoying this beautiful Florida weather and have had some great rides on my horse.
Today I reflect on what I can do better this week, prep my menu and head to the Farmer's Market.  Tonight will be meal prep.
I will post my weeks Menu tomorrow.  You guys will be shocked at how much I actually eat.  No deprivation in Competition Prep here.

Remember my New England friends that are hibernating in that frozen tundra.  Everything you eat now will show up this summer and you CANNOT out exercise a bad diet.  Lets work together to get those bikini bodies starting NOW!

~eat well and keep moving~

xoxo jenn

Hello all, 
We have made it to Florida.  We are still settling in but getting there.  I have found a fabulous gym!  (24/7 Fitness) and scoped out all of the grocery stores.  They have an amzing Farmers Market right up the street where I am getting all my locally grown fruits and vegetables.  Here is a recipe I am making for dinner tonight.  
Hope you enjoy!






Ingredients


1 1/4 pounds boneless, skinless chicken breast (3 pieces) or, 1 package boneless, skinless chicken thighs, if you prefer dark meat


Salt and freshly ground black pepper


2 tablespoons (2 turns around the pan) extra-virgin olive oil


1/2 teaspoon crushed red pepper flakes


2 portobello mushroom caps, halved crosswise and thinly sliced

1/2 cup peppers (colorful) chopped


4 cloves garlic, crushed and minced


1/2 cup onions chopped


1 (28-ounces) can crushed tomatoes


A handful flat-leaf parsley, chopped


Directions
Heat a large nonstick skillet over medium high heat. Add half of the extra-virgin olive oil and brown chicken breasts or thighs for 3 or 4 minutes on each side. Remove chicken from pan and season with salt and pepper.

Return pan to stove, reduce heat to medium and add the remaining. Add crushed pepper, vegtables, and garlic. Season with salt (salt is a magnet for drawing out liquid). Cover and cook vegtables 5 minutes or until mushrooms are dark, tender and have given off their juices. , then stir in the tomatoes and parsley. Cut the chicken into bite-size chunks or slices and add to sauce. Simmer sauce 5 minutes to finish cooking chicken pieces and to allow the flavors to combine. 


Depending on your brand, 1 large can of tomatoes can vary in weight from 28 to 32 ounces. Use your favorite, but check to make sure the product is sugar free.


I am serving this recipe with Spanish Brown Rice but you can serve with pasta or alone.

Back to meal prep and healthy eating!  

Shrimp With Avocado-Mango Salsa

In addition to being a great source of good-for-you fat, avocados are full of fiber and bloat-busting potassium.

Serves 4

INGREDIENTS

·         Vegetable oil cooking spray

·         8 cups baby spinach

·         1 cup couscous

·         1 lb medium shrimp, shelled and deveined

·         1/2 cup chopped fresh cilantro, divided

·         1 tablespoon extra-virgin olive oil

·         3/4 teaspoon salt, divided

·         1 large mango, peeled and diced

·         1 medium avocado, diced

·         1 medium tomato, diced

·         1/4 cup chopped red onion

·         1/2 jalapeño chile, seeded and finely chopped

·         1 tablespoon fresh lime juice

PREPARATION

1.      Heat grill. Fold four 18-inch-long pieces of foil in half; unfold and coat inside with cooking spray. Place 2 cups spinach in center of 1 half of each piece of foil. Combine couscous with 1/4 cup water; divide evenly among packets, placing on top of spinach. Combine shrimp, 1/4 cup cilantro, oil and 1/2 tsp salt in a bowl. Divide shrimp evenly among packets, placing next to couscous. Fold foil to close and crimp edges to seal; place on grill; close lid; cook until packets are fully puffed, 10 minutes. Combine remaining 1/4 cup cilantro with remaining 1/4 tsp salt, mango, avocado, tomato, onion, jalapeño and lime juice in a bowl. Carefully cut foil to open; stir contents; garnish with salsa before serving.

THE SKINNY

397 calories per serving, 10 g fat (1 g saturated), 52 g carbs, 8 g fiber, 25 g protein

Cleanse day after the Road trip!!  

~ eat well and keep moving~ 

xoxo jenn

On the road Workout! 

5 minute warm up- jog in place!

 30 seconds of  jumping jacks

 5 pushups

 25 seconds of  jumping jacks

 5 pushups

 15 seconds of jumping jacks

 3 pushups

 10 seconds of jumping jacks

 3 pushups

 5 seconds of jumping jacks

 1 pushup

 5 seconds of jumping jacks again

 1 pushup

REST for  one minute.. try it again for a hopeful set of 3!!