You have a full-time job.. You have a kid and a husband.. You have a house to care for.. You coach a few seasons of the year.. WHY oh WHY would you add something else on to your plate??

I’ll tell you why– because I honestly believe I am meant for something MORE. I have the passion and desire to work a full-day job, be a mom, be a wife, cook and clean, and STILL build a business on the side! A business based on helping people feel GOOD about themselves and to work on themselves from the inside out! To gain confidence and belief that they too are worth so much more!

Ahhh chicken enchiladas!!! If you haven’t noticed, I’m a sucker for Mexican! Always so much flavor and so delicious!!! I came across this recipe and just had to try it out! Eating clean and healthy doesn’t have to be boring that is for sure 🙂

Ingredients:

3 chicken breasts, cooked and shredded (I cooked mine in the oven at 350 for 30 minutes, then shredded)

1- 14.5 oz can of diced tomatoes (do not drain)

1/2 cup salsa

1/2 large onion, diced

1/2 cup plain Greek yogurt

10 yellow corn tortillas

1 tsp. olive oil

2 cups of shredded Monterrey Jack cheese

1 packet of Stevia

1 tsp. sea salt

 

Directions:

1. Preheat oven to 400 degrees
2. In a saucepan over medium heat, add olive oil and diced onion. Stir occassionally. Cook until onions are translucent.
3. Add diced tomatoes (don’t drain them) to the onions. Cover and simmer on low until the tomatoes start falling apart. Mine took about 10-15 minutes.
4. During this time, spray a 9×13 pan with non-stick cooking spray.
5. Take your tortillas and place a couple of them between two damp paper towels and microwave until soft. I did 3-4 at a time and microwaved for 30-45 seconds. This will help make the tortillas soft enough to roll without ripping.
6. In each tortilla, fill with a little bit of cheese and chicken. I did enough chicken to fill the tortilla and about a tbsp of cheese. Roll your tortillas up and place in your 9×13 pan.
7. Return to your sauce and add the salsa, greek yogurt, stevia and sea salt. Allow it to simmer for a minute or two.
8. Place sauce in a blender until smooth and then immediately pour over enchiladas.
9. Cover with the remaining cheese.
10. Bake for 30 minutes, or until the cheese is golden brown.
11. Enjoy!

If you are following the 21 Day Fix: 1 red, 1 green, 1 yellow, and 1 blue for TWO enchiladas

One of the many things I love about Beachbody is their constant release of new and amazing programs. 3-4 new programs are released each year, keeping our exercise routines up to date and always changing!

After I completed Hammer and Chisel, I wasn’t sure I would be able to part ways and try something new. When I heard about 22 Minute Hard Corps coming out- I really wasn’t sure I could change things up. But, I learned more about the new program and instantly my mood changed! I couldn’t wait to get my hands on this new program.

#1 reason: 22 MINUTE WORKOUTS!!!! No joke, from start to finish 22 minutes. Warm up to cool down- 22 minutes!! I think this is the aspect that intrigued me the most!

Reason #2- great combination of cardio and resistance training- full body- BOOTCAMP style workouts! No fluff, no easy road, no messing around- 22 minutes of straight busting butt military PT moves!!!!

After getting my hands on the program, I dove into the nutrition plan- because even though I’ve been using Beachbody programs for 9 months, I still struggle with nutrition. I struggle with staying on track on the weekends- so I need an easy to follow plan that fits into my busy schedule. This meal plan stays relatively close to that of the 21 Day Fix, with a little wiggle room. There is an easy to use calculation to determine your “calorie bracket” but no worries we do NOT count calories 🙂 You need to know your bracket to determine how many of each container you can eat! So for example, I am plan 1- so I get 3 green, 2 purple, 4 red, 2 yellow, 1 blue, 1 orange, 3 tsp. I then go through and plan out my meals according to those containers! BOOM- done and grocery list is made!! I will post my meal plan for this week later on today.. 

Then, once the meal plan it made- the fun begins!! The workouts 🙂 I started my workouts on Wednesday- and adjusted a little so I could finish week 1 on Sunday. Monday I will start week 2!

I did my PT Fit Test on Sunday and here are my results:

18 Pushups in 1 minute (ON MY TOES!!)

30 Squat Thrusts in 1 minute (10 pounds)

10 Pull-Ups in 1 minute (with the assist band)

60 Jumping Jacks in 1 minute

1:00 minute Forearm Plank Hold

I’m not exactly looking to lose a lot of weight, 2-3 pounds maybe, but my focus is toning the mid-section and losing a few inches on the thighs 🙂 But overall, my goal is to double my results of my PT Fit Test. Really focusing on the pushups, pullups, and plank!

Here are my “before” pictures:

 

I’ve done a few different workouts in the first week- Cardio 1- Cardio 2- and Resistance 1. I wanted to share a few videos so you can get a feel for some of the moves. Don’t mind my little helper 🙂

Here are a few pictures after my workouts to show how I was “feeling” that day 🙂

Best news of all- I’m running an EXCLUSIVE test group for those that want a FIRST look at this new program!! The group will start on March 21st, 2016. If you want to hear more details click on this link to get directed to the event page https://www.facebook.com/events/846669408789314/ or email me at kyleefcooper@gmail.com with the subject line I WANT IN THE TEST GROUP.

Still need some convincing? Watch this promo video and try to tell me it doesn’t give you chills:

 

I mean who doesn’t like birthday cake right? But who wants the extra calories and fat? How about more nutrients, superfoods, and dense nutrition?

Would you rather than your cake and it it too? 🙂 I thought so.

Birthday Cake Shakeology

1 scoop Vanilla Shakeology

1 cup almond milk

1/2 tsp. butter extract

1 Tbsp. Jell-O Sugar Free Fat Free Instant Cheesecake Pudding

Blend with ice and top with Sprinkles!

Soup is not my favorite food in the world, but when I am craving it- I gotta have it! And I want delicious soup that doesn’t take hours to make. I came across this recipe and had to share because not only is it amazing, but it’s hubby and babe approved AND loaded with vegetables!! Not to mention 21 Day Fix approved as well! The last time I made this, I doubled it so we would have leftovers for a few days.

Yield: 4 servings

1 serving: 1 1/2 cups

Ingredients

• 2 tsp butter
• 1 medium onion, chopped
• 1 cup chopped carrots (about 2 medium)
• 4 cups low-sodium chicken broth (1 (32 oz) box)
• 4 cups broccoli, roughly chopped
• 2 cups cauliflower, roughly chopped
• 1/2 tsp salt & pepper, to taste
• 2 cups broccoli, chopped into small pieces
• 1 1/3 cups shredded sharp or extra sharp cheddar cheese

Instructions

1. In a large pot, melt the butter over medium heat, then add the onions and carrots. Cook, stirring occasionally until they start to soften (they will finish cooking later, so don’t worry about trying to make them super soft).
2. Next, add the roughly chopped broccoli (DO NOT add the broccoli that you chopped into small pieces yet!), the cauliflower, 1/2 tsp salt and the broth. Cover and simmer until veggies are all VERY soft. You should be able to mash them against the side of the pot with the back of a spoon.
3. Meanwhile, cook the broccoli that’s been chopped small in the microwave. I put them in a glass casserole dish with a lid and a couple of tablespoons of water, then cooked until very soft. It took about 5 minutes or so, but all microwaves are different so keep an eye on yours the first time you make this.
4. Once veggies from the pot (with the chicken broth) are soft, puree the mixture in the blender in batches until all of the contents of the pot are pureed. Return to pot.
5. Heat pot on low heat. Stir in the shredded cheddar cheese and the cooked finely chopped broccoli until all of the cheese is melted. Add pepper to taste. Serve!

Container Equivalents: 1 1/2 GREEN, 1 BLUE, 1/4 RED, 1/2 TSP

Give this a try tonight and let me know below in the comments your thoughts 🙂

 

Source: http://thefoodieandthefix.com/

I’m currently on my 4th year of teaching Middle School/High School Family and Consumer Sciences, and I am also currently in my 7th month of working as a Beachbody Coach. I pretty much started coaching when school was starting back up for the Fall. So I’d like to think I have a pretty good idea about balancing the two but also how the two jobs can go hand in hand! I have tried other part-time gigs that have not jived well together with teaching. But, this health and fitness coaching thing seems to be sticking pretty well!

I want to give you my top 5 reasons why teachers make the BEST Beachbody coaches. I’m going to start at #5 and work my way up to the #1 reason!

#5- It is no lie that teachers have crazy insane schedules. The contract may say 8-4 but that does that not include all the extra hours devoted to lesson planning, grading, extra duties, coaching responsibilities, etc. ETC. Because of all these responsibilities teachers have INSANE time management skills! I mean you have to right?! Especially if you a spouse or a family!! So why not add one more task to your plate? When I started my first challenge group with Beachbody I was finishing up the school year, had a 5 month old baby, and coaching softball. Then when I made the leap to become a health and fitness coach, school was just getting ready to start, my daughter was 8 months old, and coaching cross country! So I know what it means to be crazy busy. But I also know how to manage my time and make everything work! I started as a health and fitness coach and loved working it into my schedule! I loved helping others despite my busy schedule.

 

#4- Teachers are PEOPLE persons!! We work with all different kinds of people each and every day!!! Whatever age of kids you teach. Your co-workers. Your principal/superintendent. In order to be a great teacher, you need to be able to interact with other people. You need to understand others feelings and be able to help all types of people- the same as a Beachbody coach!!! As a Beachbody coach you need to be able to work with others and find a way to help them no matter what!

 

#3- Now I can’t speak for everyone, but I think it’d be a pretty good bet to say many teachers are a blue personality. BLUES: Need to have integrity and be appreciated. They are focused on quality and creating strong relationships. So as a blue personality, focused on helping others and building quality relationships. Blue personality as a teacher: need to do their best, need to be appreciated for their hard work, need good relationships with students, but want to be in charge. Blue personality as a Beachbody coach: need to be sincere in helping others move forward to reach their health and fitness goals, need to be appreciated for all their accomplishments and hard work, focus on building relationships with their challengers and making those relationships strong!

 

#2- ORGANIZATION–even if it’s a hot mess organizational system. I can only truly speak for myself, but my life could not function without my organizational system. In their own way, each teacher has a way of organizing their desk, their lessons, their grading, their LIVES. That’s all Beachbody coaching is as well. Organization. Organizing time, challengers, groups, invites, workouts, meal planning, etc. Good thing teacher’s already have a leg up in the organizational area!!

 

#1- Ready for this? This is truly the best and biggest reason teachers make the best Beachbody coaches. They have the exact same job: help others succeed by any means necessary. Teachers want every student to learn and succeed. They alter their lessons to fit each students individual needs. Beachbody coaches want to help their challengers succeed in reaching their own health and fitness goals. They work hard to set good examples and be supportive no matter what!

 

Two totally different jobs, but both have the same goal and purpose!!

Seriously… I don’t know what has come over me.. First I venture out and try Spaghetti Squash.. AND NOW- ZOODLES!!!!!!

Couple things before I share my recipe- I definitely needed more zucchini. I did not have enough! And second- it’s amazing, quick, and easy!!!!

Ingredients:

2 zucchini (I recommend at least 4, 2 was not enough!!)

1 pound lean hamburger/turkey

15 jar tomato sauce, or all natural sauce

Garlic powder

Sea salt

And Veggetti (or vegetable peeler)

Directions:

1. Brown hamburger with garlic powder and sea salt. Drain grease.
2. Boil water in pot.
3. Add sauce to hamburger and simmer on low.
4. While meat is cooking Veggetti your zucchini in a separate bowl.
5. When zoodles are ready, add in to the boiling water for 2-3 minutes; drain.
6. Mix all together and viola! You’ve got Zoodles!!!!!!

Seriously so easy and fun 🙂

The final product!! Delicious.. Let me know what you think in the comments below!!

Ahhhhh Week One is in the books!!!!! So what did I think??

No BS- I can honestly say I absolutely LOVE IT!!!!

I realized this morning as I was doing day 2 of week 2, that every single day is DIFFERENT! I’m sure a huge part is going back and forth between Autumn and Sagi- but still each day is different and keep you on your toes.

You rotate between more agility and cardio- boosting that heart rate SKY HIGH! To the next day, burning out those same muscles with power lifting! I can already feel a huge difference in how my body is responding to the workouts and the differences each day!

For the most part, the workouts FLY by! Some times Autumn’s days seem to take longer, BUT it’s usually because she’s kicking my booty!

So my progression during Week 1- I really did not get sore until about day 5, the day after the Rest day! BUT, I started the beginning of the week with lighter weight. I didn’t want to totally burn myself out after not lifting weights for 2 months prior to starting Hammer and Chisel! But since then, after increasing my weights, I have been sore every single day! Not an intense like I can’t walk sore, but noticing new muscles kinda soreness!

Another great part of the program- there is always a modifier. Which, I haven’t had to use much, but it’s nice to know the options are there! The main time I use the modifier is with the chin-ups/pull-ups. The modifier uses the resistance band! I am looking at getting an assist band to help me out so I can still use the pull-up bar and do “half” modified!

I don’t normally do this, because I don’t like to let the scale define me, but I stepped on the scale this morning just to see after one full week and weekend of being back on the meal plan and new workout program. I am down almost 5 pounds!!! Now, do I expect to lose more weight? Ehhhh I’m not exactly sure! Because, I will be building muscle! But, I do have a little more extra weight I can probably lose! But the point is, NUTRITION is KEY to any sort of weight loss/program success!!! I don’t plan on weighing myself again for awhile, but I also need to do it to keep myself accountable!

Below are some pictures from my first week of Hammer and Chisel! Please let me know if you have any questions about the program or my journey!

Some of my biggest tips to help you stay on track: set our your clothes the night before. Have your DVD already set so all you have to do is push play. Have your Energize pre-mixed so you can drink it right away. Try to have as much of your meal plan ready to go for the next day. Limiting your distractions can really save you time and energy and help keep you from getting off track!

 

I’ve never really utilized rest days before. BUT, I figure- these guys are the experts- SO if they say I need to rest then I will do as they say! PS- I woke up like this 😉

Loving my new tank from teespring.com Bella Fit is my FAVORITE fit!

#flexfriday with Chisel Endurance–

Week One is DONE and in the books–finishing off with Total Body Hammer and 10 minute Ab Hammer..

That’s all for Week 1– keep your eyes peeled for my Week 2 Meal Plan and then of course my Week 2 update!!

Keep rockin’ that healthy lifestyle friends!!!!

Another family favorite– every time I make them I think to myself, “I need to make these more often!!!!”

Ingredients:

12 eggs

1/2 cup almond milk (or any milk)

1/4 cup salsa

1 pound chorizo sausage

1/4-1/2 cup cheese

Diced green peppers (optional)

Directions:

1. Brown and cook the chorizo sausage.
2. While the sausage is cooking, whisk together the eggs and milk.
3. Then add the cheese, salsa, and cooked sausage.
4. Combine all together.
5. Line the bottom of greased muffin tins with peppers (optional).
6. Then fill the muffin tins until about 3/4 full.
7. Cook at 375 for 20 minutes.

Typically makes a dozen. Somehow I ended up with 18 muffins today!

We had these for lunch on Saturday, breakfast Sunday, and breakfast again Monday morning!

I love these because you can truly mix them up and add your family’s favorites to make them your own!!

Ok, so technically you’ll see my meal plan started on Sunday.. But I am just now getting around to uploading my meal plan for you all to see! I promise, Week 2 plan will be on time 🙂

You’ll notice I keep a lot of things the same from day to day. I don’t like to over-complicate it. I love having eggs for breakfast. So I eat them for breakfast! I need to have a carb to boost my energy a little early on in the morning- so I eat some toast with peanut butter! This is what works for me!

I used to drink my Shakeology as my breakfast and then have a protein bar or a piece of fruit for an afternoon snack.

But when I went back to school and had to work 8 hours a day- I started to get my headaches back and it would hit hard right around noon. So I decided, maybe I need a little bit more protein and carb right away in the morning. I gave it a try and haven’t looked back since! Plus, I LOVE having my Shakeo at 3 o’clock because it ties me over until supper (sometimes we eat early, sometimes we eat late).

So how did I go about creating this plan? I work backwards. I always plan my dinners out first. That is the meal I eat with my family, so to me it’s the most important for myself to plan, not only for me but for my hubby and babe. Then I fill in lunch- whether it’s leftovers or my usual go-to Taco Salad. Then I fill my breakfast which is usually always a red and yellow and tsp. My snacks fill in the cracks with the leftover containers. My Shakeo for the day really depends on what containers I have left to spare. And if I don’t have much- then I just do water, Chocolate shakeo, and a tsp. of peanut butter and honey.

I always make sure my greens, reds, purples, and yellows are counted for. Those I do not skip out on. As for my blues, oranges, and tsp.- I really focus on NOT going over on those. If I don’t get all my tsp. in, I don’t worry too much about that..

I usually do my meal planning on Fridays, shop on Saturdays, and prep on Sundays. Does it take a little time and effort? Yup, definitely. But trust me, I’ve learned, planning-shopping-prepping helps you STICK to your meal plan and resist the urge to order pizza (not like I’m talking from experience or anything). So try it this week, but a little effort in and plan out some meals for you and your family! Shop ahead of time, and prep them before if you can!