Macaroni & Cheese with Broccoli and Chicken

SERVES: 8 (1½ cups each)
Prep Time: 20 min.
Cooking Time: 17 min.
CONTAINER EQUIVALENTS (per serving):
1 GREEN
1 YELLOW
½ RED
½ BLUE

1. Cook macaroni according to package directions. (Do not use salt or oil if suggested in directions.) Set aside.
2. Melt butter in large saucepan over medium heat.
3. Add flour; cook, whisking constantly, for 1 minute, or until brown (don’t let it burn).
4. Slowly whisk in almond milk; cook, whisking constantly, for 1 to 2 minutes, or until mixture thickens and there are no lumps.
5. Reduce heat to low. Add cheese; cook, whisking constantly, for 2 to 3 minutes, or until melted.
6. Add chicken, broccoli, salt, and pepper; cook, stirring constantly, for 1 minute, or until heated through.
7. Serve immediately. TIP: Use quinoa pasta and gluten-free flour if you’re following a gluten-free lifestyle.

VARIATIONS:
• Asparagus, green beans, or Brussels sprouts can be substituted for broccoli.
• A combination of cheeses like cheddar and Gouda, cheddar and Monterrey jack, and cheddar and Asiago can be substituted for sharp cheddar.

The Change

As someone who has suffered from mental illnesses for years, this was a bit difficult to type out for my English class's essay. I could remember having panic attacks and unintentionally hurting myself out of frustration and fear if my make-up was not perfect, or if my clothes did not fit right. I could remember the year I spent starving myself while taking diet pills. I could remember the weekends I spent binging on pizza and alcohol until I puked it all up and let myself slip into blessed sleep. I could remember the fear, the control it had on me and the power I thought I felt when I could dictate when or when not to feel the hunger pangs. In the process of losing weight, I was also losing myself to depression and anxiety. Getting out of the Army brought back feelings of self-loathing, but discovering a support system and sticking to my journey had helped combat those feelings.

When I was medically discharged out of the Army in 2013, at first all I felt was relief. I enjoyed the late mornings and the peace to do whatever I wanted during the day. I never thought I would be the type of person to get tired of such relaxing days but as time went on, the reoccurring depression I had dealt with for years slowly overtook the joy I thought I had found. Not a month later, I was barely able to get myself out of bed. I would get up only to make sure the pets were fed and to make sure I had something to snack on. I stopped cleaning the house and didn’t bother making meals for my husband anymore. I gained weight – a lot of weight. From an athletic size ten to an unhealthy size sixteen, you could see where life (or lack of it) was starting to take a toll on me. I longed to get up and go to work. I missed the office. I missed the people; I even missed the detestable Sargent Holt.

Through all of this, my friend Reagan stayed by my side. I regretted that I felt jealousy over her life and positive attitude. She had extra weight from having her baby the year before, but she was strong and determined; weight just did not seem to be an issue for Reagan. She made fitness and wellness her life, and did her best to bring me into it. I was so stubborn; the idea of a diet, of meal plans, and of working out seemed uninteresting to me at the time. Reagan did not give up on me so easily. She took me to events for her fitness job with Beachbody where I discovered an amazing support group; she offered to let me try her health drinks, full of vitamins and nutrients, which helped to energize me. She never stopped believing that I could not only join her, but succeed far beyond what I imagined. Finally, after a year of persisting, I caved in and decided to commit to that new way of life. At 190 pounds, I settled on my first goal of reaching 150 pounds.

It was a difficult change; I went through junk food and sleeping to healthy snacks and exercise. I dedicated an hour of my day to working out and spent another hour per three days focused on meal planning for the upcoming week. It seemed that the harder I worked and the better I ate, the less I had to deal with the depression's side effects. I soon began to look forward to what each new day would bring. I started cleaning the house again and took joy in my accomplishments. I played with my pets and made them feel as special as they made me feel. I made my husband dinners to look forward to after a long day of work. The sun shone, not only outside, but in my mind as well. After my first twenty-one days I had reached my first milestone; I had lost eight pounds and over ten inches from my body. 

So much has happened since I first started my fitness journey with Beachbody. I have had a great many experiences that have helped shape the person I had become, inside and out. I have admitted before that my journey has not been perfect; I continued to struggle with depression and anxiety, just like I continued struggle with weight-loss. Though I had not yet accomplished my goal of 150 pounds, felt I had gained something just as equally important along my journey: Self-love, a strong support group, and a better understanding of my body and how it works. I considered that a greater accomplishment than what I started out to do.

Waking Up

For some people, getting up for the day is as simple as throwing on an old pair of jeans and walking out the door. For others, it is a lengthy process that involves taking special care of appearance or meal time. Adding kids or pets to your morning could get things frenzied quickly. One wrong move and your whole morning could be thrown off, making you late for work, school, or appointments. In this essay you will read about advice to start your day off right using stretching, nutrition tips, and simple life hacks.

The first thing you should do upon waking is stretch. It’s the best way to get out overnight stiffness in your body and get your blood flowing for optimal attentiveness. Start with something such as the Standing Half Moon yoga pose which focuses on your arms, shoulders, and back as you lean your torso from side to side. Another good pose to help wake you up is Child’s Pose. On your floor or yoga mat, sit on your knees and fold your body over into a bow until your face touches the ground. Stretch your arms as far forward as you can and hold for a few seconds. Remember, during each pose it is important to breathe deeply.

Nutrition is also extremely helpful for waking your body up and fueling it for the rest of the day. You should drink a full 8 ounces of water within an hour of you waking to help stimulate your metabolism for the day. Getting in Shakeology, a special shake from Beachbody that is full of protein and vitamins, will not only ensure you are getting proper nutrition but will help energize you as well. A simple breakfast eaten along with Shakeology, such as eggs and fruit, will provide enough fuel to start your day with vigor. There are many Shakeology recipes easily found that include everything from coffee to fruit. Add a healthy snack about two or so hours from breakfast to keep that energy flowing strong!

Finally, there are many unassuming things you can do the night before you get up to keep your routine running and keep you calm. Little changes here and there the night before, or even weekend in advance could save you a few precious minutes which add up quickly. I recommend tasks such as pre-planning outfits and readying your coffee in the evening (which works even better if you have an automatic timer). Other helpful ideas include keeping your car keys in one spot every time you get home to save you the hassle of looking for them, prepping your meals for the week over the weekend, and leaving anything you will be sure to need by the door so you can grab it and go. All of these little changes could save you time and stress.

Now that you are ready for the day be sure to add the most important factor: your smile! Waking up in the morning does not have to make you feel overwhelmed. Enthusiasm can change a dull morning into something bright and cheery. Easy-to-do stretches, nutrition, and little changes to your habits can make a huge impact on your morning routine. It will leave you feeling refreshed and ready to take on the world.
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Anyone who orders from me on Beachbody is entered into a drawing to win a free bag of Shakeology. This also includes new sign ups who wanna try 30 days of Beachbody on Demand - FREE.
((Drawing ends August 8th | No purchase necessary to win.))

Click here!

Pirate's Workout

It may be fun to get your kids in on this one.
Assasin's Creed fan? Lover of all things pirate?
Now you can workout like one as you perfect your "Arrrrg!"
- Image courtesy of Neila Rey

Bring me some PIE Workout

Cause naming workouts after food will make you not want it anymore....
Right?
- Image courtesy of Neila Rey

ZOMBIE Survival Workout

Because you never know when you'll need these skillz.
- Image courtesy of Neila Rey

Make Me a Sandwich Workout

I suggest making your sandwich BEFORE doing this one... You'll be too tired afterwards.
- Image courtesy of Neila Rey

Healthy McGriddles

INGREDIENTS

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1 Whole Grain English Muffin
1/4 can coconut milk
Dash of cinnamon
4 eggs
Feta cheese

DIRECTIONS
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1) Pour your coconut oil,2 eggs,cinnamon in a bowl. Mix.

2) Cut your English muffin in half and let soak for a minute.Cook like you would French toast except use coconut oil instead of butter.

3) Microwave 2 scrambled eggs in a small bowl or mug(see my 2 minute recipe post)for 1 minute to create that perfect,round egg.

4) Place your egg on your muffin, sprinkle with feta cheese.

((21 DAY FIXERS: If you're not on the Extreme plan,add turkey bacon and syrup!))

Irish Stew

This delicious Irish stew is very easy to prepare, but it will make you look like a culinary wizard. The result is a rich, savory dish that is satisfying and delicious. Parsnips, leeks and cabbage give it a surprising amount of fiber, and it’s has 23 grams of protein per serving.

Total Time: 1 hr. 10 min.
Prep Time: 15 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil
12 oz. raw leg of lamb, boneless, fat removed, cut into ¾-inch cubes (beef can be substituted)
2 cups low-sodium organic beef (or vegetable) broth
1 medium onion, diced
3 medium carrots, peeled chopped
2 medium leeks, sliced
2 medium parsnips, sliced
6 cups water
1 bay leaf
1 tsp. dried thyme
½ tsp. sea salt
12 oz. Yukon gold (or Peruvian blue) potatoes, cut into ¾-inch cubes
2 cups coarsely cut cabbage
¼ cup chopped fresh parsley

Preparation:
1. Heat oil in a large saucepan over medium-high heat.
2. Add lamb; cook, stirring frequently, for 3 to 4 minutes, or until browned.
3. Add onion, carrot, leeks, and parsnips; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add water, bay leaf, thyme, and salt. Bring to a boil. Reduce heat to low; gently boil, covered, for 30 minutes.
5. Add potatoes and cabbage; cook, uncovered, stirring occasionally, for 10 to 15 minutes, or until lamb and potatoes are tender.
6. Remove bay leaf; add parsley.

It's LEG DAY

Time to work those legs and that booty~
- Image courtesy of Neila Rey

Pea Soup

Make this soup in early spring, when fresh peas are in season (or use frozen). There is a reward for shucking all of those pea pods…you won't believe how good it tastes.

Total Time: 39 min.
Prep Time: 10 min.
Cooking Time: 29 min.
Yield: 4 servings, about 1 cup each

Ingredients:
2 lbs. fresh peas in pods, removed from pods, reserve pods (or 2¼ cups fresh peas)
4 cups water
2 bay leaves
4 fresh thyme sprigs, chopped
1 Tbsp. olive oil
1 medium onion, finely chopped
1 medium carrot, finely chopped
1 medium celery stalk, finely chopped
3 fresh parsley leaves, chopped
½ tsp. sea salt (to taste; optional)
Chopped chives (for garnish; optional)

Preparation:
1. Place empty pea pods (if available), water, bay leaves, and thyme in large saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, cover, gently boil for 15 minutes. Strain through sieve, and discard solids. (You should have at least 3 cups of flavored liquid.)
2. Heat oil in large saucepan over medium-high heat.
3. Add onion, carrot, and celery; cook, stirring frequently, for 5 to 7 minutes, or until vegetables soften.
4. Add 3 cups flavored liquid; cook for 5 minutes to blend flavors.

5. Add peas; cook, stirring occasionally, for 3 to 4 minutes, or until peas are tender-crisp. 
6. Place pea mixture in blender, in small batches; cover with lid and a kitchen towel. Blend until smooth. Add additional broth (or hot water) to thin consistency, if needed. 
7. Season with salt if desired. 
8. Ladle soup into individual bowls. Garnish with chives and serve immediately.

Tip: Blend small batches of hot liquids in blender or food processor since they expand during the blending process, therefore increasing the chance of overflowing.

Nutritional Information (per serving):

Calories: 117

Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 316 mg

Carbohydrate: 17 g

Fiber: 5 g

Sugar: 7 g

Protein: 5 g

P90X/P90X2 Portions (per serving)

½ carbohydrate/legume and tuber

P90X3 Portions (per serving)

1 carbohydrate

Body Beast Portions (per serving)

2 legumes

Cardio: 30 Day Challenge

I'm posting this on the First of April so anyone who wants to can celebrate the Fools by getting the joke on them... Time to rock that body~
- Image courtesy of Neila Rey

The Code of ABS Workout

Ready to feel the burn?
- Image courtesy of Neila Rey

Slow Cooker Beans 'n' Rice

Let this savory bean dish cook all day and have dinner ready when you get home from work. If you want to skip the first step, you can soak dry beans overnight in a large pot of water. These beans get great flavor from celery, garlic, and diced green chiles.

Total Time: 11 hrs. 25 min.
Prep Time: 5 min.
Cooking Time: 10 hrs. 10 min.
Yield: 6 servings, about 1 cup of beans each

Ingredients:
1¼ cups dry red beans (or dry red kidney beans), rinsed
Water
1 medium onion, chopped
2 medium celery stalks, sliced
2 cloves garlic, finely chopped
1 tsp. dried basil, crushed
1 bay leaf
2 cups low-sodium organic vegetable broth
1 cups water
1 (14.5-oz.) can stewed tomatoes
1 (4-oz.) can diced green chiles, undrained
Hot sauce (like Tabasco) (to taste; optional)
3 cups cooked brown rice, warm

Preparation:
1. Place beans in large saucepan. Add enough water to cover beans by two inches. Bring to a boil over medium-high heat. Reduce heat; gently boil for 10 minutes. Remove from heat, cover, and let stand for one hour.
2. Place beans, onion, celery, garlic, basil, bay leaf, broth, water, and tomatoes in 4-quart slow cooker. Cover; cook on low heat for 9 to 10 hours (or on high heat for 4 to 5 hours), or until beans are tender.
3. Remove bay leaf. Add chiles and hot sauce (if desired); cook for an additional 30 minutes.
4. Place ½ cup rice in each of six serving bowls. Top evenly with bean mixture.

Pokemon Trainer Workout

A good trainer keeps him (or her)self as strong as their Pokemon!
(Would be awesome to do while waiting on eggs to hatch.)
- Image courtesy of Neila Rey

Pita Pizza

Pitas make an ideal pizza crust! These pita pizzas are topped with basil, peppers and onion, or you can substitute your favorite vegetables.

Total Time: 18 min.
Prep Time: 10 min.
Cooking Time: 8 min.
Yield: 4 servings

Ingredients:
4 (6½-inch) whole wheat pitas
¾ cup all-natural spaghetti sauce, no salt added
2 fresh basil leaves, chopped
2 oz. shredded mozzarella cheese (½ cup)
¼ medium onion, sliced
1 medium yellow bell pepper, sliced into rings

Preparation:
1. Preheat oven to 350° F.
2. Top pitas evenly with spaghetti sauce, basil, cheese, onion, and bell pepper.
3. Place pitas on baking sheet. Bake for 10 to 12 minutes, or until cheese is melted.

T-Rex Workout

I have a big head and little arms...
- Image courtesy of Neila Rey

Beef 'n' Broccoli Stir-Fry

This healthy broccoli and beef stir-fry gets vibrant color and a boost of vitamin C from red bell peppers.

Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings, 1 cup each

Ingredients:
¼ cup reduced-sodium soy sauce
6 Tbsp. water, divided use
2 Tbsp. corn starch, divided use
1 Tbsp. raw honey
1 lb. raw top sirloin beef, trimmed of fat and sliced into ½-inch thick pieces
1 tsp. coconut oil
4 cups broccoli florets
2 medium bell peppers, cut into 1-inch cubes
2 cloves garlic, chopped
1 thin slice fresh ginger, peeled, finely chopped

Preparation:
1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.
2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.
3. Heat oil in large skillet over medium-high heat.
4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.
5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.
6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.
7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through.

You Had Me At Bacon!

What a great way to greet the morning<3
- Image courtesy of Neila Rey

How much weight am I lifting in a Push Up?

It feels like the weight of the world is on your shoulders, but really that's not the case. In reality we are only lifting 66.4% when on our feet. Check out this article for more information and instructions on how to perform the perfect push up!

Fitness Tips: Push Ups