The Girl Friend Project

For the past few months, I’ve been traveling for work and the holidays. My workout schedule and my eating has been all over the place. Have anyone else had the same experience? Come on, I can’t be alone with this.  You woke up on January 1st and you had tight clothes. I’ll raise my hand to that one.

Then you made the resolution that you are going to get back on the wagon. You’ll hit the gym, eat healthy and give up booze, sugar, what kjefferson 1142013 225x300 The Girl Friend Project ever your vices are. You feeling me so far AND THEN here we are ½ way through January and you feel like you are spinning your wheels. You want you to button your pants, you want to take a pic and feel like you don’t need Photoshop or make sure you are on your best side.

I understand you. As I said earlier I had a tough holiday season like most of you and now it’s time to get my milkshake back in order. I’ve a very structured person and without structure I fall off the rails.  I’m ready to get my groove back. Who’s with me?

I have a proposition for you. Let’s get back on track together. Join me for my 30-day Girlfriend Project.

During the Girlfriend Project, you’ll improve your overall health, increase your energy levels and most importantly drop some pounds and inches.  Now I have your interest.

You will go through this program with me. With The Girlfriend Project, you’ll get a:

  • 30 day meal plan – including options for folks who are always on the go
  • 30 day supply of yummy meal replacement shakes*
  • Training videos about nutrition
  • Shopping list lists & recipes that you can personalize towards your tastes
  • 4 week weight training program
  • Weekly functional challenge workouts
  • Incredible support from a private Facebook Group to connect with other participants for ideas and motivation

So.. who’s with me?? The program starts Sunday, January 27th   We’ll have a kick off call at 8pm EST. You want in? Shoot me an email and we’ll take it from there.

*Order the Total Health and Wellness Pak from Isagenix to enhance your results and give you a competitive advantage.

Rules ( I told you I like structure so there have to rules)

  1. Girlfriend project begins Sunday, January 27th and ends February 23rd.
  2. All “before” and “after” photos must show participant holding a newspaper or other publication that shows the current date. Photos submitted without proof of current date will not be considered valid entries.
  3. All “before” and “after” photos must be taken in tightly fitting workout clothes or bathing suit.
  4. “Before” photo must be received by 11:59 PM on Saturday, January 26th. Photos received after this time will not be accepted.
  5. “After” photo must be received by 11:59 PM on Sunday, February 24th. Photos received after the deadline will not be accepted.

 

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Do You Have Discipline?

Today is all about instant gratification, if we don’t get results in a short amount of time when give up.  To survive 2013 and get MP900442363 300x199 Do You Have Discipline? lean you will need discipline. Do you have the discipline it takes to make your dreams come true?

Discipline – “Today I will do what others won’t, so tomorrow I can accomplish what others can’t” – Jerry Rice. I just love this quote. Do you have your goals written down? Are they in a place where you can see them and get you fired up to take action?

Inspiration – This is what keeps you going. What inspires you to dream. I create a vision board every year and place it at my desk so that I can see if over and over again.

Sacrifice – What are you willing to let go of to make your dreams come true?

Coach – Do you have someone to help you? Someone who can give you advice and guidance when you are feeling stuck? Someone to share your highs and your lows.

Intuition – Get out of your head and do what you need to move toward your goals.

Plan – Remember the old proverb — falling to plan is planning to fail. You want to be successful with anything you need to plan. Set up your action plan and move forward.

Laser focus – Do you believe you can? Do you have the strength to stand up to the naysayers and all the negative Nelly’s

No Excuses – Are you will to put your excuses aside and make this happen? One of the best books I’ve read about this is Wayne Dyer’s book  Excuses Be Gone.

Energy – Do you have to energy to stay the course. Do you have the energy to say no to treats, the energy to get up consistently in the early AM to get your workouts in?

If you are ready to be DISCIPLINED in 2013, join me and my fitness mentor, a special guest on Dr. Oz and Oxygen cover model will coach you during your first 30 days to help you achieve your 2013 fitness goals. Click here to learn more.

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I’m Ready To Make A Change!!!

Here were are less than 1 week away from New Year’s. Most of us will wake up on New Year’s Day and say

I’m tried of being fat, having no energy or tried of looking the way I look. If any of these will be your resolution this year. I have a solution for you.  During the month of January I will be hosting a Resolution Jump Start group with a number of my mentors, Cathy Savage, well known fitness and figure coach, Lori Harder Oxygen magazine cover model, and my business mentor, Holly DeMott. These three women who I have changed my life and I know we can do the same for you.

The Jump Start Your Resolution includes a private Facebook page, weekly conference calls with top fitness industry experts and weekly emails from me to help keep you motivated. If this sounds like something you’d like to be a part of watch this video.

Are you ready to meet your resolution this year???

Jump Start Your Resolution Registration

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Quinoa Stuffed Lettuce Wraps

1 cup quinoa, cooked according to directions
1 1/2 cups frozen, shelled edamame
3/4 cup roasted red peppers, chopped
3 tsp lime juice
dash cumin
1 garlic clove, minced
2 tsp olive oil
3 Tbsp chopped fresh cilantro
8 large Romaine lettuce leaves, washed and dried

Cook quinoa according to directions.
While quinoa is still hot, stir in edamame and roasted red peppers.
Put cover back on pot and allow to sit.
Meanwhile, whisk together the lime juice, cumin, and garlic.
Keep whisking and slowly drizzle in the olive oil, whisking until slightly thickened and smooth.
Dump quinoa mixture into bowl and drizzle dressing over, tossing to combine.
Toss in the cilantro.
Lay out the Romaine lettuce leaves on a work surface.
Spoon quinoa mixture into center of each leaf until mixture is used up evenly distributed between leaves.
Gently roll up the lettuce leaves over the mixture, lengthwise, as tightly as you can without breaking the leaves.
If you need to transport, you can lay in shallow pan and cover to transport or you can make them there.

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Black Bean Soup

2 Tbsp olive oil
1 medium sweet onion, diced
2 celery ribs, diced (including the leaves)
1 regular carrot (not baby), peeled and diced small
1 garlic clove, grated or minced
2 cans (14 oz size) chicken or vegetable broth
1 smoked turkey leg or wing
1/4 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
3 cans (15 oz size) black beans, drained and rinsed (about 4 to 5 cups cooked beans)

I like my soup a little spicy — so I add 1/4-1/2 teaspoon crushed red pepper
You can also serve with some hot sauce so that each person can flavor based on their personal spiciness level. My favorite hot sauce is Franks.

Put a Dutch oven over medium heat on stovetop.
Pour in oil, add onion, celery, and carrot; cook stirring for 4 minutes or until softened.
Add garlic and cook 1 more minute.
Add broth and bring soup just up to a slow boil.
Turn heat down to low heat, add ham and seasonings, and simmer for 15 minutes.
Add black beans, stir to combine, and simmer on very low heat for 10 minutes.
To thicken soup, scoop out about 3 to 4 cups of soup (mostly black beans) and put in food processor or blender.  Blend until smooth making a puree. Add puree back to soup pot, stir to combine and serve.

 

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Carrot and Parsnip Whip

IMG 0342 225x300 Carrot and Parsnip WhipMy husband isn’t a big fan of carrots, but when I put these to items together and blend the crap of them he will eat it.

1 pound carrots
1 pound parsnips
1 small onion
1 cup vegetable broth
1 Tbsp olive oil
2 Tbsp coconut oil
2 Tbsp maple syrup
1/8 tsp ground nutmeg

Put olive oil and onions in the pan and saute until brown about 3-5minutes. Peel and cut the carrots, and parsnips into 1/2  inch pieces; peel and cut the onion into 1 inch pieces.
Put the carrots, parsnips, onion, and vegetable broth in a large saucepan; bring to a boil over medium-high heat; reduce heat immediately and cover; simmer slowly for 20 to 25 minutes or until the veggies are tender.

Drain the vegetables through a colander over a bowl, reserving broth.

Put vegetables, coconut oil, nutmeg, and 1/4 cup of the reserved broth in your food processor or blender ( I use the Vitamix) and ‘puree’ until smooth and whipped.  Add more reserved broth if you want to make the puree thinner.

IMG 0339 225x300 Carrot and Parsnip WhipServe immediately in small bowls as a side dish loaded with nutrition. The flavors will develop more if you refrigerate overnight, then just reheat slowly in a saucepan before serving.

This also may be turned into soup by just adding more reserved broth to the food processor. You can add some protein to it but add in some smooth tofu.

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Maple Dressed Grilled Sweet Potatoes

4 large sweet potatoessweet 4 Maple Dressed Grilled Sweet Potatoes
2 tbsp coconut oil
2 tbsp maple syrup
2 tbsp brown sugar
sea salt and freshly ground black pepper, to taste

Peel sweet potatoes and cut into thin slices lengthwise.
Place potatoes in a bowl.

Spray the grill with cooking spray grill and preheat to medium-low. Arrange the potatoes on the grates in the center of the grill, away from direct flame.

Cover grill and cook sweet potatoes until good grill marks appear, then flip and continue cooking; total time about 12 to 15 minutes depending on thickness of potatoes.

Meanwhile, in a large bowl, whisk together the remaining ingredients.

When sweet potatoes are tender all the way through, remove from grill and put i the bowl with maple syrup mixture and toss to coat well.

Add more salt and pepper to taste if desired and serve immediately.

Serves 4.

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Arugula Salad With Maple Roasted Butternut Squash

This salad is fast and easy. I’ve even used sweet potato instead of butternut squash. This salad is versatile enough that you can mix in any protein to it. My favorites are grilled shrimp or chicken.

1 (1.5 to 2 lb) butternut squash
2 Tbsp light olive oil
2 Tbsp real maple syrup
1 tsp kosher salt
1/2 tsp ground black pepper
3 Tbsp dried cranberries
3/4 cup apple juice
2 Tbsp apple cider vinegar
2 Tbsp shallots, minced
2 tsp Dijon mustard
1/2 cup light olive oil
1 tsp kosher salt
1/2 tsp ground black pepper
4 ounces baby arugula, washed and dried (if you can’t find arugula, you can use baby spinach or mixed greens)
1/2 cup walnuts pieces, toasted

Preheat the oven to 400 degrees F.
Cut squash in half, scoop out the seeds and pulp, remove rind, and cut into 1 inch pieces.
Place the squash on a baking sheet and sprinkle with olive oil, maple syrup, salt and teaspoon pepper and mix to coat well.
Put in preheated oven and roast for 10 minutes, turn, and roast an additional 10 to 15 minutes or until tender and browning.
Just before roast cooks completely, sprinkle cranberries on top and put back in oven for final minutes – about 2 or 3 minutes is enough.
Meanwhile, in a small saucepan, whisk together the apple juice, apple cider, and shallots and bring to a boil over medium heat; cook until this liquid is reduced to about 1/4 cup, for about 5 to 10 minutes.
Remove from heat and whisk in the Dijon mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper to make the vinaigrette dressing.
To assemble, put the arugula in a large salad bowl and add the roasted squash mixture and walnuts.

Drizzle a little vinaigrette over the salad and toss to combine. Add more vinaigrette if desired, taste, and add more kosher salt and pepper if needed.

Serve immediately. Will serve about 4 to 6 people.

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Fall Harvest Omelette

There are times that your potlucks are brunches — or there is nothing wrong with eggs for dinner. One of my very good friends Julie C. is a sucker for breakfast for dinner. Whenever we go out to eat and she sees they have all day breakfast she’s like cool, I’m having an omelette, fritta or quiche. Here’s a great one. You can easily multiply this recipe or make once you get to your party.

1/2 cup sliced mushrooms
1/2 cup sliced yellow summer squash (I’ve used cooked sweet potatoes)
1/2 cup sliced zucchini
1/4 cup diced red bell pepper
cooking spray
4 eggs
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/8 tsp. garlic powder
2 tsp. butter (or oil)

Coat pan with cooking spray a heavy oven-proof 10 inch skillet, and place over medium-high heat. Add the mushrooms, summer squash, zucchini, and bell pepper and cook, stirring until vegetables have browned slightly and are softened a bit.

Scrape out into a bowl and keep warm and set aside.

In a separate bowl, beat together the eggs, water, cheese, basil, and garlic powder until blended.  Spray in more cooking spray.

Pour 1/2 of the egg mixture into the hot skillet. Tilt skillet and gently push the cooked portions from edges toward the center with moving the uncooked eggs to the hot skillet bottom. Once the eggs are solid, spoon 1/2 the vegetable mixture on 1 side of the eggs, then flop the remaining eggs over the top and slide off onto a plate.

Repeat with the remaining 1/2 eggs and vegetables.

This makes 2 good sized omelettes.

Serve while warm.

Depending on the diet you are currently on, you can do a few substitutions.  Substitute egg whites for whole eggs if desired and use fat reduced cheese if you wish.

 

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Tomato Mushroom Chicken Skillet

2 to 3 lb chicken breast
salt and pepper
cooking spray
1 can (28 oz size) diced tomatoes
8 oz fresh mushrooms, sliced
1 garlic clove, minced
1  medium onion, sliced thin wedges
1/2 cup  sliced black olives
1/4 cup soy Sauce

 

Season the chicken well with salt and pepper.

Spray the large heavy skillet and cook the chicken until well browned; remove to platter as it browns, then add more chicken.  Don’t crowd skillet.

When all chicken is browned and removed from skillet, add the tomatoes, mushrooms, garlic, onion, olives, and soy sauce, stirring to combine.

Arrange chicken pieces over the top of the ingredients in skillet.

Cover the skillet with lid or foil and seal.

Turn heat down to low and simmer gently for 40 to 45 minutes or until veggies are tender and chicken is cooked through.

Serve by scooping veggies onto plates and topping with chicken.

Serves 4.

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