Jun 17, 2015

Wilted Spinach & Egg Salad

2 C. Fresh Spinach
1 Carrot, shredded
4 Sweet Peppers, Roasted
2 Eggs, over easy
1/4 C. Mashed Avocado
Mediterranean Seasoning Blend to taste
Crushed Red Pepper
Balsamic vinegar to taste
Balsamic Glaze

1) Place spinach and carrots on a microwave-safe plate, season with the Mediterranean seasoning and heat for about 1 minute until the spinach is just wilted. 
2) Meanwhile, prepare your eggs and roast your peppers. I like to use the Foreman Grill for my peppers, and cook my eggs just until the whites are set and season with crushed red pepper. 
3) Drizzle Balsamic Vinegar over wilted spinach, add peppers and eggs, drizzle with the Balsamic Glaze, top with mashed avocado. 


Turkey Meatloaf Muffins

As a busy mom of 4 kiddos, I love to find a good recipe that I can prepare once, and eat several times. Because let's face it, who doesn't like to have a night "off" from the kitchen once and awhile?!? Right?

Growing up on a dairy farm, raising our own cows for hamburger, we had meatloaf at least once each week as a child growing up. So once I got older, and then as a mom, it was one of those go-to meals that we also enjoy.  Kids especially, love things in proper individual serving sizes, AND they take far less time to bake when they are in a muffin cup.  This recipe is inspired by Jamie Eason's 12 week Livefit program, and they looked really good, so I decided to try them!  It provides a perfect blend of complex carbohydrates and protein for a complete snack. I always make a double batch and freeze them to grab for a quick snack or meal.    I'll usually take 2 for a snack with a handful of veggies, or for lunch I'll pair it with a salad.  Kid tested, family approved!!

You can get as creative with these as you like. My favorite add-ins are garden zucchini, fresh chopped mushrooms, spinach, and/or shredded carrots, in addition to what the original recipe calls for.  

  • 2 lbs ground turkey or chicken
  • 3 egg whites
  • 1 cup old fashioned or quick cooking oats
  • 1/2 tsp ground cumin
  • 1/2 tsp dried thyme
  • 2 tsp dried yellow mustard
  • 2 tsp black pepper
  • 2 tsp chipotle pepper spice 
  • Splash of liquid smoke
  • 1 tsp salt
  • 2 tbsp garlic powder (or 2-3 cloves of fresh garlic)
  • 1 small onion finely chopped
  • 2 celery stalks finely chopped

Additional add-ins (optional)
  • 1 zucchini, shredded
  • 1-2 carrots, shredded
  • 1 c. diced fresh mushrooms
  • 1 c. chopped fresh spinach

  • Preheat oven to 375 degrees
  • Spray muffin pan with olive oil
  • Mix all your ingredients together in one large bowl
  • Roll the mixture into balls and place in muffin tin.  Muffins should be about the size of racquet balls.
  • Bake for 40 minutes
  • Makes 12 muffins

Serving size 2 muffins for women, and 4 for men.

Jun 16, 2015

Oatmeal Pancake with Chocolate Drizzle

How would you like to start your day with chocolate, clean eating, all natural, real-food ingredients, that takes little time to make?

This is WORTH getting out of bed for in the mornings, to enjoy with your cup of coffee! Loaded with protein, heart-healthy oats, no sugar or artificial sweeteners - start your day out the right way!  Beware - you might need to hide this from the family if you don't intend to share...or plan on making multiple batches for everyone!

Oatmeal Pancake with Chocolate Drizzle

1/2 cup dry, prepared oats (I prefer old fashioned)
6 egg whites
Vanilla extract to taste

Combine the above 3 ingredients in a bowl, and place in your prepared, heated skillet. Cover and cook until set, about 5-10 minutes on medium/medium high heat. 

Meanwhile, prepare your chocolate sauce. 
1 tsp. coconut oil, melted
1 T. baking cocoa
1 tsp. pure honey
1/2 tsp. vanilla extract
1-2 T. milk (almond or skim), to desired consistency

Combine above ingredients until mixed thoroughly. Plate your pancake when set, and drizzle the chocolate sauce overtop. 


Pita Pocket Egg Sandwich

This is one of my go-to breakfasts when I just feel like something different than oatmeal in the mornings. For some variety, adding feta or mozzarella (blue container) is really great, but for the next 21 days I am following the 21 Day Fix Extreme meal plan, countdown to comp. so I am not using dairy for the next few weeks. I will miss it, and REALLY enjoy my cheese when I complete this round!

1 C. Liquid Egg Whites
1/2 mini pita pocket, whole grain
1 tsp. chives
1/2 tsp. dill
Black Pepper to taste
1 tsp. fresh squeezed lemon juice
2 T. mashed avocado
(Mozzarella or feta cheese, optional)

1) Prepare your pan with nonstick cooking spray. Preheat.
2) Combine egg whites with seasonings and pour into your skillet. Cover and cook until set.
3) Spread avocado in the center, sprinkle on the cheese if you are using it, and load into the pita pocket. Enjoy!

My 21 Day Fix Extreme Transformation

So I have decided to share my personal journey using the Beachbody workout and nutrition program, the 21 Day Fix Extreme, starting with my official DAY 1 yesterday on Monday, June 15th, 2015. I have helped countless others transform their bodies, and lives, with this program and Shakeology that I decided it's about time I commit myself to completing it in it's entirety - and really see what I can achieve in a round when I dedicate myself to it. My goal by the end of this program is to be down 10 pounds and 10 inches total. I was pretty darn excited to wake up this morning to find my weight down by one pound already, in just ONE DAY!

Although this program has been out since February 2015, I have YET to be able to complete an entire 3 weeks straight, and stick it out.  I have a tendency to get bored with using the same program every day, and get side tracked easily as I am also a runner. BUT I do love lifting weights, and variety - which this program offers a little bit of everything - from cardio, to weights, to Yoga and Pilates...all in short effective 30 minute workouts. The real struggle for me (as it is for most of us) is in that of sticking to a meal plan. Follow me and my updates over the next 21 days, where I will be sharing my meals, progress, and workouts as I go!

Today begins my "before" stats - or what I like to call it - GOODBYE to the old me, make way for the new me!!!

My beginning measurements and weight are as follows:

Weight: 156.4 lbs.
L. Arm: 11.25"
R. Arm: 11.5"
Chest: 34.5
Waist: 33.75"
Hips: 40"
L. Thigh: 23.75"
R. Thigh: 23.75"

Yesterday was my start, and I completed the 21 DFX Yoga in addition to the Monday's scheduled workout, Plyo Fix Extreme. Weights with jumps - I can honestly say I didn't feel like I pushed myself as hard as I could have, and used 10 pound weights for every move. Next week I am going to up my weights to 15 lbs. and see how that goes. I was a bit sore today, but not as much as I would have liked to be. Call me strange, but whenever I start something different, I judge my effort on how sore I am the following day. I WANT my body to remember the previous day's workout! My meals and water were on point; I fall into the 1299-1499 calorie bracket, so was allotted 6 reds (protein), 3 greens (veggies), one yellow (simple carbs), and 2 teaspoons of healthy fats. I followed everything to the "T" except that I didn't get in one of the reds, and I couldn't resist my 2-yr. old daughter's orange that she didn't want. So I ate that coveted fruit on a carb depletion day! Ugh, had total guilt about that! But on to today, day 2, so far I have resisted EVERY single temptation! (GO ME!). 

My meals for the day were a Pita Pocket Egg Sandwich with mashed avocado, Grilled Chicken Breast with roasted asparagus, Turkey Burger with mashed avocado and Green Beans, Boca Burger wrapped in a romaine "bun" with mixed steamed veggies, and Chocolate Shakeology.  

Pita Pocket Egg Sandwich

DAY 2: 

Down 1 pound from YESTERDAY. What a great way to start the day!  Today's workout is Upper Fix Extreme (my favorite!) and also getting in the 10 minute hardcore abs - because I REALLY need to work on getting some definition back in my abs and get rid of those love handles!

My favorite meal of today was breakfast. There is NOTHING better than to start the day with a pancake drizzled with chocolate sauce!

Oatmeal Pancake with Chocolate Drizzle

One red container, one yellow, and one teaspoon - this was like having desert first thing in the morning. I don't know about you, but this meal is SO worth getting out of bed for in the morning! I don't eat until I've done my workout, so total incentive to push play and just get it done! It is hard to believe that this is 21 Day Fix Extreme approved. I felt like I was cheating!  I think I need to use a larger plate next time. What do you think? 

The rest of my meals were pretty similar to yesterdays. Grilled Boca burger with avocado and veggies, grilled chicken and veggies, Shakeology, and will be finishing off dinner tonight with another turkey burger with sliced tomato and avocado, roasted asparagus, and Chocolate Maple Nut Shakeology for dessert (add in some Maple Syrup extract and touch of almond extract, blend with ice and water in your nutri-bullet) . Today I was able to successfully resist Greek Yogurt and Cookie Dough Ice Cream that the kids wanted. No cheats today for me - I'm on a roll and feeling GREAT! 

Day 3:

So today's workout is Pilates Extreme. I love how the program uses resistance bands to the routines to kick things up a notch (or 2) from a traditional Pilates workout. 

I enjoy several of the workouts included in this program, but this one especially... love to work my core! The 30 minutes really flies by so fast. There's something about a good Yoga or Pilates session that feels good ANY time of the day. Early morning, relaxing in the afternoon, or before bed...when is your favorite time to do your workouts?  I feel so lucky to work from home as a health coach, so that I have the flexibility with my schedule to do it whenever I want! No need to pack up the 4 kiddos to a gym to get a good sweat on - I have all I need right in my home office. Works great for me!

My meals today have been really good (I used most of the same foods as yesterday) except that darn Peanut Butter!! GAH. I think I need to just not buy it for a few weeks so that I don't have that temptation in the house. Do you have that ONE food that you just love?! For me, it's Peanut Butter. I could probably quite literally finish off an entire jar of it, if it didn't have so many calories! Are you with me on that?

This is one of my favorite salads. We raise our own free-range laying hens, so I do eat a lot of eggs for protein. They are so good on salads (love the runny yolks)!. 

Wilted Spinach Egg Salad

This is so easy to make, and takes very little preparation.  I think I could very possibly have this every single day and not get tired of it!

Today's meals are as follows:
√ Pita Pocket Egg Sandwich
√ Chicken & Roasted Asparagus
√ Wilted Spinach Egg Salad
√ Shakeology (I had 2 today - wanted to make sure I got in all 6 of my reds in, for protein)
√ Turkey Burger with sliced tomato and Brussels Sprouts

I am also drinking a LOT of water. Shooting for 2 gallons each day, which makes for a lot of trips to the bathroom! We had to stock up on toilet paper today - just keeping things real! haha. So NOT in my plan was the couple snitches of PB that I had in the afternoon. Now to work it off!  Tomorrow, NO cheats! 

Jun 10, 2015

Summer is HERE! What's on sale at Team Beachbody NOW

As a family of 6, I consider myself to be pretty thrifty, and always am looking out for a good deal. If you're anything like me, you love to bargain shop as well, and finds yourself stocking up for those times when you will need a good gift to use, or use yourself so that you don't have that "mommy guilt" of spending money on ourselves. BUT there are always SO many "other" things that we need, such as using that money towards something that the kids need, or a home improvement project, or that appliance that needs replacing, or growing to your savings, or a million OTHER things to spend money on!!! 

But remember, YOU are important too!! When you take care of yourself, you are a better mom and example to your kids, you have more energy, you will be in a better mood, you will be more confident in your own skin, you will again feel GOOD about going shopping, and like the way your clothes fit you. Please don't put yourself last. Start today, by taking advantage of these EXTREMELY discounted savings on amazing programs by Team Beachbody. 

Starting TODAY, Team Beachbody has released some of their best selling products, apparel, equipment, and supplements on sale, with up to 85% discounted pricing!!! I really hate doing salesy posts like this, but I also would hate for you to miss out, or spend more than you need to!  

Here's the scoop:  These items are limited quantities only, and while supplies last. The good deals will sell out fast, so don't delay!
This JUST started today, so get in while you can for what you want. 

Here's what's up For grabs:
  • 10 Minute Trainer 43% off
  • Brazil Butt Lift + the Green Band 16% off
  • Hip Hop Abs & Dance Party Series DVD 68% off
  • Hip Hop Abs Dance Party Series DVD and weighted gloves 57%
  • Insanity Deluxe Workouts 49% off
  • Insanity The Asylum Volume 1+ Equipment Buddy Kit 53% off
  • Les Miss Combat + Combat Gloves (Medium and Large Only) 55% off
  • Les Mills Combat Gloves (Medium and Large only) 84% off
  • Les Mills Pump 32% off
  • Les Mills Pump with no weights or barbells 
  • Les Mills Pump Deluxe DVDs 66% off
  • P90X Free P90X Plus 53%
  • P90X Plus 62% off
  • P90X2 and Stability Ball 53% off
  • Slim in 6 29% off
  • Tai Cheng 43% off
  • Squishy Ball 59% off
  • Stability Ball +Medicine Ball combo 62% off
  • Team Beachbody Apparel Up to 65% off
  • Rumbleroller is 16% off
  • Ankle Weights 45% off
  • The Black Resistance band with the over the door attachment 56% off
  • Jump Mat 44% off

Do you need a recommendation? Are you new to some of these options?  First off, if you have Club Membership & On Demand, be sure to check out those programs so that you can preview them (Insanity, P90X, P90X2, etc.) before making the investment. What's On Demand? Click HERE for more information about Club Membership and the many awesome features available to you. 

So what is my own personal recommendation? For sure get Les Mills Combat and Pump if you are even slightly considering it! Both of these programs are going to be discontinued in the Beachbody collection.  Once they're gone, they're gone for good.  The Les Mills is a full body strength training program PERFECT for cross training for runners, or for those who don't want to take the time to lift weights every single day. The program is based on a 3-day per week training schedule, and works your entire body to achieve the results you are wanting! AND it comes with the bar and weights as well!!!

Insanity is another of my all time favorites, as it was my very first ever Beachbody program I ever used. My husband and I did it together of rthe full 60 days of the program, and my strength, endurance, and stamina significantly improved. Our results were INSANE. Completely love it!  You use your own body for resistance, and is one heck of a great cardio program.   

The ankle weights are great to use for every single workout you do, and I use them all the time!  I especially love to use them with Pilates in the 21 Day Fix and P90X3 workouts.  It definitely adds more resistance, and makes the workouts more challenging!

Seriously, every single item on this list is great, and everyone you know can benefit from using at least ONE of these to help them with their health and fitness goals.  Think *gifts for FATHERS DAY, birthday presents, or Christmas presents! Especially the Beachbody Apparel is great for the person who loves the workouts, or is a coach! I am SO stocking up for gifts - with these prices you can't go wrong. 

But honestly it does sell out fast!

To see everything on sale you can use my link:  

Click Here for My Direct Link

*If you already have a team beachbody coach, please contact your coach to help you out. If you do not have a coach, then I am happy to assist you, guide you and help you reach your health and fitness goals!

It's time to kick off Summer In Style!  If you want something more customized hit me up and I would be happy to help you find the right fit for you!


Join my *Summer Survival* Accountability Group today!

To apply, click HERE

Jun 7, 2015

Coaching...at a Glance

Do you find yourself wishing there was a way for you to earn additional income for you and your family, from home, WHILE reaching your fitness goals?

View the full story HERE

When I first made the decision to try this whole online "coaching thing", I was a skeptic, to say the least. I wasn't using any social media at the time, and I didn't even have an active FB account. But we were broke. FLAT broke. I was a stay at home mommy to 4 young kids (all under the age of 7) and we were struggling to make ends meet. Any unexpected expense threw us off. We had to budget every penny we spent. It was a struggle to afford our children's education - let alone pay our monthly bills. I remember organizing our stack of bills in terms of priority, and placing the ones that could wait until "next month" deep at the bottom of the pile. Each month we watched what little savings we had vanish, while our credit card debt grew. The investment in my own health goals to get started coaching for free seemed like a no-brainer, and risk I had to take. I recognized that if I didn't do something, our situation wouldn't change. 
Coaching has not only allowed me to stay home and be a full-time mom to our four children, but it has also allowed us to retire my husband from his corporate career to work a job closer to home that he is also passionate about, has created a six figure income for our family in only 18 months, and given me a whole new PURPOSE in my life. It is no longer an issue to pay our monthly bills, and we are debt free, able to make additional payments on our mortgage (on track to have it paid off in 2016!!!). We travel freely with our family, and when unexpected emergencies come up, we don't need to use a credit card. 
I am looking for others who want a change. A change in their own situations. Those who want to work on their own fitness goals, while inspiring and inviting others to do the same. Those who want to earn additional income working flexible hours from home. Those who have a vision for themselves and are ready to go after their dreams!

√ Genuinely WANT to help and encourage others as you work on your own journey?
√ KNOW you were meant for something greater?
√ WANT to create independence & freedom for you & your family?
√ Want to live by DESIGN: Be your own boss- work when you want, where you want doing what you LOVE?
√ Allow yourself to be COACHABLE and willing to spend a year making short-term sacrifices in order to spend the rest of your life enjoying long-term success!?
I am currently accepting applications, and looking to mentor 5 new coaches to join my team. This is an incredible opportunity for you, to learn from a Top 2014 Elite Coach!
If this sounds like an opportunity you would want to be a part of, message me or send me an email message to marshasmrcka@yahoo.com, and click on the link to apply: Team Fit4mation Coaching Application
I look forward to chatting with you soon!!!