Week 3 recap of Country Heat & Keto

Week 1 (1)

I’m just finishing up my¬†last week of Country Heat! It’s been interesting and I’m learning a lot about myself! I’m really big on self reflection and seeing how I can improve or grow from the previous week. I wanted to give y’all a recap of week 3 before I share week 4 ūüôā

Typically when I workout I don’t want my dogs around…I mean, would you? Or would you want your kids around while you’re in the middle of a sweat sesh? They’re distracting, not talking down about em lol but they ARE distracting when you’re trying to get your sweat¬†on. HOWEVER, what I realized in week 3 was that with Country Heat, I actually have MORE fun when I the pups get involved. It goes against anything I’ve ever done with working out but it’s better when we do it together!

I don’t have kiddos, aside from my doggies, but if you do, I recommend you check this workout out! They would have a BLAST doing it with you! Plus, they’d move a little more too! Here’s a little glimpse of one of the workouts…please don’t judge! I’m NOT a dancer by any means but I do have fun while shakin it ūüėČ no judging lol!

The other thing that was highlighted was JUST how important it is to plan. Whether it’s planning in your workout like a meeting or planning ahead with your meal plan, planning is CRUCIAL for success!

I meal plan every week, some weeks are better than others but I know that if I don’t have a plan for myself I’m gonna stray. I’m gonna lose focus. My meal plan is as important for my health journey as the bible is for my spiritual journey! So, do you meal plan? I hope so lol. If you don’t, my next question for you is, why not?

It can be overwhelming but it’s one thing that I know I can control & I know will drive results. And that’s what we all want, right? Results!

Here’s a copy of a typical meal plan using the portion control containers:¬†Country Heat Meal Plan & Grocery List.

Be on the lookout for some meal prepping tips, ideas, and tricks that I’ll be sharing with you!


Here’s one of the meals from this meal plan. It’s SUPER easy and makes for a fuss free dinner if ya ask me. I almost feel silly for even sharing this recipe because it’s THAT simple ūüėČ When I made this, I was hurrying to throw it all together fast because we were having girls night. Girls night just makes errything better! I had mine to-go…I just wrapped it with saran wrap & ate it when I got there. This would be a great idea for lunch too!

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Taco Salad

~Brown 1 lb lean ground beef with taco seasoning in a pan.

~1 c spinach

~1 c other veggies (radishes, red peppers, green onion, tomatoes)

~Avocado

~Squeeze of lime

~Black beans (optional, ONLY do this if following the container system & make sure you add a yellow container for it!)

~1 tbsp of coconut oil (ONLY do this if following keto)


Container count: 1 red, 2 green, 1 blue (1 yellow if using black beans)

Macro count when I put it in my fitness pal…. 430 calories | 35¬†g fat | 7.5¬†g carbs | 23¬†g protein

Liking what you see & think that MAYBE this whole fitness thing with a positive support system would be perfect for you? Fill out this form & I’ll be in touch within 24 hours!

I want more info!!!

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The 3 L’s

see our facebook page for details

I’ve been going live on my Facebook page for a while now. If you’re not friends with me yet, FRIEND ME! & then send me a message telling me who you are lol otherwise I won’t know! But it never fails that when I do these darn videos I get emotional.

I wish I didn’t. I wish I could hold back that passion but sometimes I just can’t! Truth be told, sometimes I have this word on my heart that I can’t get outta my mind, and I know I SHOULD make a video about it, but I don’t. I know when I don’t, that I was shrinking back in fear, insecurity, and worrying about what others think of me. Sheesh. Why do we freakin’ do that?! God made us to be BOLD! To be VICTORIOUS! To be CONFIDENT in Him!

So I made one today! hahaha and I did get a little emotional but nothing to awkward, thankfully. No ugly cry (because I AM an ugly crier lol) and no snot flying outta my nose (because it does sometimes when I cry lol) but that wittle lip quiver hahaha!

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When I was in Nashville last month with our team, I had the privilege of hearing two sisters tell¬†their tips on success. This is what I shared on Facebook &¬†what I’m gonna share with you right now. Everyone has a different definition of what success is for them. What’s important is to know what you define as success, and then GO AFTER IT! There are 3 L’s to success in life (in all areas really):

1). Lean in-focus on your MINDSET!

2). Lead with purpose-why do you fight? Lead with your HEART!

3). Leave your mark-what LEGACY are you leaving people with today?

I go into more detail in the video with what this looks like for me so check it out by headin over my facebook page (link is above in the “friend me,” creative, I know)!

But I challenge you today, to look at what YOUR definition of success is & then do those 3 L’s!

 

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34 & in the Keto World

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Someone had a birfday yesterday!!! I’ve gotta say, I feel GREAT and I’m excited for what this next year is gonna bring! Not sure why the day was so special to me, maybe it was the sweet card Shawn gave me, the killer gift (Garmin Vivo Active!!!!!), incredible food, or maybe it was just the quality time and feeling loved. Either way, I feel like I’m living the dream!!!!!! I’m gonna share with you the pancake recipe we made yesterday and it’s the bomb. Paleo, gluten free, keto, and sugar free. BOOM!

I’m 2 weeks into Beachbody’s new program, Country Heat, and following the ketogenic diet. I’ll share my thoughts on Country Heat later in the week but I think the low impact cardio has been good for my body! If you wanna see if it’s a good fit for you feel free to fill out this application¬†and I’ll get in touch with ya! ¬†The ketogenic diet is where you eat a ton of fat and teach your body to burn fat for energy¬†intstead of glycogen or sugar. I’ve read it’s good for balancing hormones and stabilizing blood sugar. Y’all, THIS GIRL gets HAAAANGRY! For real hanger. Like…wanna kill yo mama hangry! If eating this way helps that, then I did something for mankind lol.

Week 1: Migraine for about 4 days, complete and total fatigue, & wanted to sleep ALL day. I took a lot of naps!

Week 2: Down 2 lbs, headache is gone, ZERO hanger, & I’m eating around 2200 calories (I was eating around 1600 before). Starting to get a little more energy back and my hot flashes have almost disappeared. I think I had 2 total in the week and before it was around 2 a day! Progress!!!!

One of the birthday traditions my fam & I have is to make breakfast a big deal. Not sure how or why this came about but I remember my mama taking orders for our birthday breakfast & then showering us all kinds of love. My sisters do the same thing and I wanted to do the same thing too! Following keto means you don’t eat sugar. Which means a lot of the traditional breakfast items I would have picked are outta the question…donuts, french toast, and pancakes. But these pancakes are delish and I can’t wait to eat leftovers today! It’s always a plus when you feel like you’re eating naughty but the food is in line with your goals!

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So we went BIG with brunch. Go big or go home, right?!?!?! Then Shawn spoiled me by making me dinner on top of everything else he did for me. Ribeye, grilled portabellas & onions over spinach salad with avocado, and homemade ranch! Can we just admire those grill marks for a sec?!

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Okay okay, here’s the pancake recipe!


~1.5 c almond meal
~1/2 tsp baking soda
~1/4 tsp salt
~1 tsp cinnamon
~3 eggs
~1/4 c coconut milk (or whatever milk you want)
~1 tsp vanilla
~7 drops stevia OR 2 tbsp maple syrup


Mix it all in a bowl & scoop some out on your griddle. Well, that’s what I use & I spray a little coconut oil on it. You can use a pan too. I can’t remember where I found the original recipe but it says this recipe makes 10-4 inch pancakes. However, with the spoon I use for scooping it out, it makes 6 pancakes. When the bubbles form on the top and then pop, that’s when the cakes are ready to flip. The batter is pretty thick so I just spread it out with the spoon to get it to the size I want.

I’ve made these with almond milk and coconut milk…I prefer them with the coconut milk. Serve it up with some butter and maple syrup! With keto, we skipped the syrup and made some brown butter “syrup.” When you make these, I wanna know whatcha think ūüôā

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Zucchini Hash


I’m on day 3 of following the Keto plan & I feel like my body may be adapting… FINALLY!

The first couple days I had a migraine like you would NOT believe. Pair that with extreme fatigue and I think that’s what they call the “Keto flu.” My body is wanting those carbs for fuel- but I’m fighting it!

I’m hoping that by following this nutrition, my hormones will balance out & I’ll heal my gut! Being dairy & gluten intolerant, I’m sure there’s some healin that needs to be done!

I picked up my friend Brianne from the airport today. TOTAL perk of living in Orlando is getting to see people when they take trips! I made this zucchini hash for us because we were hungry & I had it all on hand. I wanted to use potatoes instead of the zucchini but I couldn’t lol. I do like the texture the zucc brought to the table though.


Here’s what I did:

Zucchini Hash

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2 zucchini chopped

3/4 red onion chopped

1 red pepper chopped

1 green pepper

2 tbsp of coconut oil

1 lb turkey sausage (or you can be like me and mix these spices into a lb of ground turkey or pork: 1 tsp of the following: dry mustard, dried sage, red pepper flakes and smoked paprika. Add 1/2 tsp of black pepper and 3/4 tsp salt and stir that in with your ground meat of choice…It has a little spice to it, so if you like yours mild, you may wanna reduce the red pepper flakes and black pepper!)

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Brown the turkey sausage in the pan with the coconut oil & remove from the pan. Then add in the red onion & cook for about 10 minutes or until they start to caramelize. Then add in the rest of the veggies. Season with salt, pepper, garlic powder, & paprika to taste.

Cook about 5 minutes so the veggies are still a little crisp tender. Then add the sausage back in & stir it up! Taste test & that’s it!

Lemme know whatcha think!

For those of you using the container system for 21 day fix or Country Heat: 1 red, 1 green, 2 tsp

For those of you that are keto…my fitness pal said it was: 300 calories, 15.8 g fat, 9.9 g carbs, 29.4 g protein.

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Sweet Tator Toast

Goin ALL in with the 21 Day Fix Extreme and the Countdown to Competition plan. No, I’m not gonna compete lol yes, I’m gonna be cutting a lotta suga!

I started adding in cardio last week and my body was just plain exhausted! It wasn’t easy waking up this morning but it was worth it. I chose my hard…my hard was making myself wake up instead of beating myself up for not waking up lol, ya feel me? I did the 30 min Plyo Fix this morning and then ran 2 miles. I feel accomplished and fueled like a champ after this breffast!

I saw this sweet tator toast on a site last week and I’ve been dying to try it since. ANYTHING that cuts down on dishes and is super SIMPLE I’m a sucka for. This. Is. It!

Here’s what I did:

I took a sweet potato, peeled half of it and cut that half off, length wise y’all. like this:

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Then I put it in my toaster on level 5 for probably 10 minutes. I thought it was gonna pop up early and I’d have to put it through one more time, but I didn’t have to. SO, if you run into that, just cook it until it looks like this and the juice bubbles out a bit. It was cooked perfectly AND I could even pick it up and eat it like toast….#winning!

I served mine with some leftover green beans, 2 over medium eggs, 1/4 avocado, tsp of oil, and a sprinkle of chili powder over the avocado because it’s delish!

Container peeps: 1 yellow, 1 red, 1 blue, 1 tsp and if you do a veggie, count that in there too!

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Kielbasa & Cabbage

It’s better to do it than to wait for the perfect time or to wait for it to be perfect. Whatever it is…stop talking and start doing!!!

That’s all I’ve got for ya today ūüėČ

Now this dish…if you’re gonna eat kielbasa, PLEASE, for the love, don’t buy junk! Buy the stuff with REAL beef and no added fillers. This is a high fat meal and totally goes along with Shawn’s ketogenic meal plan…and there’s bacon in it. lol. Which makes errything better! This is also paleo and gluten free! I probably cook this twice a month now because it’s really tasty AND because it’s pretty easy to throw together. Here’s what I did:

Ingredients:

-4 Kielbasa links or 1 lb (I’ve only found real beef one’s in the links)

-1 pack of bacon, cut into small bits

-1 head of cabbage sliced thinly

-1/2 onion chopped

-3 garlic cloves minced

-1/4 cup of beef broth OR water

-1 tsp of liquid stevia OR a tbsp of honey

-1/4 tsp red pepper flakes

-1/4 tsp salt

-1 tbsp caraway seeds

In a large skillet over medium heat, fry the bacon bits until crispy and set them aside on a plate with a paper towel on it. You can save some of the bacon grease for another time but leave at least 2 tbsp of bacon grease in the pan. Add in your onion and cook until it starts to caramelize, about 8 minutes. Then add in the garlic and stir for a minute. Toss in the seasonings, broth, and the cabbage and stir it well. Cook for about 15 minutes, stirring occasionally.

Add the kielbasa to the pan (or you can cook it in another pan if you want it to get crisp on the outside—I like hearing that snap when ya bite into it!), cover it, and cook for another 10-15 minutes¬†over medium heat.

When it’s done, serve it with the bacon bits sprinkled over the top! We like eating ours with mustard too ūüôā Enjoy!

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Steak with Chimichurri Sauce & Peppers

I just listened to my two dear friends talk about how comparison is the thief of joy…

In order for us to be fully used by God and not be stunted, we have to keep our eyes fixed on Jesus. It applies to every area of our lives! I tell my team all the time that success leaves clues but you can’t try to be that successful coach you’re watching to see what they do…you have to be yourself and use the tips they give you for inspiration.

YOU are unique! YOU have a ¬†purpose! YOU are important! YOU have something to offer that nobody else can offer! YOU are God’s masterpiece! GO BE YOU! Thank you Katie Marie & David B for that reminder this morning ūüôā

So, a couple years ago I saw Sunny Anderson (on Food Network) make this awesome dish and even though I had never had chimichurri sauce before, I knew I wanted to try it. I did and I really liked it!!!

Because I enjoyed it so much the first time, when we were on our cruise last year I decided to try it again and let me just say…not all chimichurri’s are created equal! BLAGH! If you were like me and never had it, it has a STRONG flavor. There are so many variations with it and since I didn’t like the combo the cruise ship had goin on, it made for a STRONG disgusting flavor haha!¬†Here’s what I did:

-1 lb (or more) of flank steak

-3 poblano peppers, seeded & sliced

-1 red onion, halved and sliced

-1 bunch of fresh parsley

-1 bunch of fresh cilantro

-2 garlic cloves

-1 tbsp salt

-1 tsp pepper

-2 tbsp red wine vinegar

-2 tbsp of lemon juice

-1/2 cup of extra virgin olive oil plus  1 tbsp more for the peppers

-1/4 c broth or water

With a fork, poke holes all over the flank steak and place it in either a bag or a dish.¬†I let my steak rest overnight with the chimichurri sauce, but you could just marinade it for an hour or two as well. I’m not the best at planning ahead for this stuff lol. When you’re ready to cook this, grill is ideal but I just broiled mine.

Now for the chimichurri sauce: In a food processor, combine the parsley, cilantro (whichever bunch has the least amount, I eyeball the other to make sure I have equal parts. You  may need to remove some from one of the bunches), garlic, 1/4 of the sliced onion, salt, pepper, vinegar, lemon juice, and 1/2 cup oil. Blend into a thick, smooth sauce. Pour half into a container for later, and the other half over the steak (either in a bag or dish to marinade). Refrigerate this for an hour or overnight for the best flavor.

To cook the steak, I broiled mine on high for 6 min, flipped it, then for another 6 min. Cover with foil and let it sit for 10 minutes before slicing. WHILE THE STEAK IS COOKING, I make the onions and peppers. I heated the tbsp of oil over med-high heat and added in the red onions. Once they started caramelizing, I added in the peppers and let them cook down too! I poured in a 1/4 cup broth ¬†and covered the pan so the peppers could get happy for another 5 minutes. Season with salt and pepper. I prefer onions to be caramelized but if you don’t, just don’t cook them as long. You could even add in the onions and peppers at the same time!

When you cut the flank steak, cut it against the grain and at an angle. Doing it this way and slicing it very thin keeps it from being as tough and chewy! Shawn ate his steak with the peppers and onions with the chimichurri poured over it. I ate mine on toasted corn tortillas with the chimichurri drizzled over and topped it with tomatoes and avocado.

For you 21 day fixers out there with the portion control, I measured the chimichurri dipping sauce in an orange container. If you eat it the way I did…it counts for 1 yellow, 1 red, 2 green, 1 blue, 1 orange, 1 tsp

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