This Week's Dinner Meal Plan!!

Here is what will be on the table this week if all goes as planned (which, as we all know, it never does!!) And at the bottom of this post, I also included the blank template, feel free to download or print to use for yourself and customize! We are keeping it pretty simple this week since we are still adjusting to getting back into work after our move to Alaska.

And since I forgot to get enough veggies for the whole week, I keep it simple and will stop at the store tomorrow for some more. We often do the frozen steamables to keep dinner simple. They may not be as amazing as fresh, but I pick and choose my battles!!

Still trying to decide how healthy we want to be with pork chops and exactly how we will make them... If it's been a rough week and I stay on my workouts, I will probably even have some gravy! If I need to practice some self discipline, we will bake them...

Turkey Chili Recipe is one I have posted about before that I fell in love with, recipe here: Turkey Chili Recipe

And Adventure Food.... Well that completes depends on what kind of adventure we decide to go on, but likely some sandwiches, trail mix and granola bars :) Or if we are lucky, some fresh food FROM our adventure!!

Let me know if I can help more at all!!

And here is the blank sheet for y'all: (I can send it full size in an email if you drop me your address)

7 day Clean Eating Challenge

Would love to have any and all of you join us on April 11th for 7 days of clean eating! We have a FB group I will add you to, there will be files with the schedule, the grocery shopping list, recipes, everything you need to be successful and feel better from getting the proper nutrients/fuel from your food! 

You can do anything for 7 days, right!?

Visit www.facebook.com/cherylrobertsfitness and message me to get signed up! 

Herb Chicken Recipe

Herb Chicken

• Nutrition
 
• Recipes

March 18, 2015

Chicken breast doesn’t have to be boring. This version made with parsley, rosemary, and lemon zest has tons of fresh flavor. Any fresh herbs can be used in this recipe. Try substituting the rosemary with basil, tarragon, or oregano. Leftover portions taste excellent on top of a salad.

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 4 servings

Ingredients:
¼ cup finely chopped Italian parsley
3 fresh rosemary sprigs, leaves removed and finely chopped, stem discarded
2–3 tsp. finely chopped lemon peel (about 1 lemon)
Sea salt and ground black pepper (to taste; optional)
4 (4-oz each) raw chicken breasts, boneless, skinless
1 Tbsp. olive oil

Preparation:
1. Preheat grill or broiler on high.
2. Combine parsley, rosemary, and lemon peel in a small bowl; mix well.
3. Add salt and pepper if desired. Set aside.
4. Brush chicken with oil; rub herb mix onto both sides of the chicken. Let sit for 5 minutes.
5. Grill or broil chicken for 5 minutes on each side, or until chicken is no longer pink in the middle.

If

Hip & Core progression!!

Hip and core strengthening! Your core will save your joints in the long run (think back pain, knee pain). This video shows hip abduction with progression into side plank. It will also give your booty an extra lift! 

Make sure the leg you are moving stays in line with your torso, and your toes point forward or even a little down towards the ground, NOT the ceiling! 

Message me with any questions or ideas :)

Blueberry Buckle Granola Recipe

Here’s a delicious yet sensible dessert recipe that contains the healthy fiber of oats, the antioxidant properties of blueberries, and the crunchy goodness of almonds…plus this blueberry buckle tastes great!

Total Time: 25 min.
Prep Time: 5 min.
Cooking Time: 20 min.
Yield: 2 servings, about ½ cup each

Ingredients:
¾ cup steel-cut oats
1/3 cup fresh blueberries
2 Tbsp. slivered raw almonds
½ tsp. ground cinnamon
1 Tbsp. water
2 tsp. pure maple syrup
1 tsp. coconut oil, melted
1 tsp. vanilla extract

Preparation:
1. Preheat oven to 350° F.
2. Combine all ingredients in a glass baking dish.
3. Bake for 20 minutes, stirring twice during baking.

Mediterranean Turkey Burgers- Recipe!

Topped with crunchy veggies and a tangy yogurt sauce, these high-protein turkey burger patties will fill you up on good stuff without weighing you down. Sun-dried tomatoes, feta cheese, and herbs give them Mediterranean flavor that set them apart from the average turkey burger. They’re excellent for meal prep served on a bed of greens or mashed sweet potato.

Total Time: 30 min.
Prep Time: 20 min.
Cooking Time: 10 min.
Yield: 6 servings

Ingredients:
¾ cup reduced-fat (2%) Greek yogurt
2 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped, divided use
¼ tsp. dried dill weed
1½ lbs. 93% lean ground turkey
1 medium red onion, thinly slice half, finely chop half, divided use
¼ cup finely chopped sun-dried tomatoes
2 oz. frozen spinach, thawed, squeeze out liquid using a kitchen towel, chopped
6 Tbsp. crumbled feta cheese
1 tsp. dried oregano
½ cup whole grain bread crumbs
1 large egg
Sea salt and ground black pepper (to taste; optional)
1 cooked medium beet, sliced thin
¼ medium cucumber, sliced thin

Preparation:
1. To make yogurt sauce, combine yogurt, lemon juice, 1 clove garlic, and dill in a small bowl; mix well. Refrigerate, covered, until needed.
2. Preheat grill or broiler to high.
3. Combine turkey, chopped onion, sun-dried tomatoes, spinach, cheese, remaining 1 clove garlic, oregano, bread crumbs, and egg in a medium bowl. Season with salt and pepper if desired; mix well with clean hands. Form turkey mixture evenly into six patties.
4. Grill or broil patties for about 5 minutes on each side, or until no longer pink in the middle.
5. Serve patties topped evenly with yogurt sauce, onion slices, beet, and cucumber.

More great recipes at www.cherylrobertsfitness.com

Single Leg Bridges

This is a great exercise to get your hamstrings and buns burnin'!! The most important thing is to make sure your toes are off the ground so the weight is through your heels.

If you aren't ready for this quite yet, keep both feet on the floor. And if you're ready for the next challenge, put your leg up on the couch/weightbench/sturdy coffee table and lift from there. Then give yourself a high five :)

Clean & Lean in 2016!!!

So it is officially the new year, and we have survived another round of Holiday chaos!

If you are anything like me, you probably aren't too proud of everything you ate (Actually, I feel pretty accomplished at the sheer amount of food I was able to consume...But my GI system is not happy with me).

For this month, me and Stephanie Grey will be hosting a group to help us all reset, refresh and start the year off right!

The program includes the 3 day refresh system, 30 days of Shakeology and also 30 days of Beachbody on Demand workouts. If you already have a program, or have your supply of Shakeology, please let me know and join us for the accountability! Purchase the 3 day refresh and we will also walk you through the meals :)

Everything (including my witty personality and coaching!) is included for $140, it's on sale this month!! Woohoo!! We will help you with meal planning as much or as little as wanted, as well!

And if you order during the first week of January, you will also get some free Beachbody swag from me (useful swag, because that's the best kind!!)

Feel free to contact me with any questions! Otherwise, go order before you talk yourself out of doing something good for yourself! Then let me know you ordered and I'll add you to the online group for accountability.

CLICK HERE TO ORDER

Release of Hammer & Chisel today!!!

So excited to finally be able to order the Hammer and Chisel program today! Can't wait to scream at my TV and reignite my love/hate relationship with Autumn again :)

Watch the quick video for more info:



Links below to order:

Challenge Pack with Shakeology

Challenge Pack with Performance Line

Base kit

Deluxe Kit

Full Body Exercise

Great exercise for runners, athletes with knee pain or those fighting back pain!

This is a great exercise to strengthen the hips which protect the joints above and below them (the knees and the low back!)



Hold the each rep for 5-10 seconds, I usually perform 3 sets of 10, or just go until I can't go anymore while talking on the phone or watching TV.



It's important to not let anything above the hips move or rotate as the leg lifts or you are working entirely different muscles!

Slowcooker Turkey Chili Recipe

I have mastered a chili recipe!

This is what I used this time (I cheated with a packet of seasoning, judge me). And yes, I got all natural, mountain-ground turkey. You know why? Because it was the cheapest.
Last time we made chili, we cooked the beans ourselves, but this time it was just me and I decided to prioritize my time. I also ended up throwing in some leftover buckwheat since I didn't have plans to use it for anything else - I didn't notice a flavor change at all, and added some nutrients!

Servings: 8-10 for normal folks. 4-5 for me and mine <3
Prep Time: 35 minutes
Cooking Time: 8-10 hours on LOW

Ingredients: 
1 package of ground turkey
1 packet Chili seasoning mix
1 can Bush's Chili beans
1 can Bush's Kidney Beans
1 can Diced Tomato (I got Italian seasoned for variety this time)
1 green bell pepper
1 medium onion
1 spoonful of minced garlic
1 tablespoon minced garlic
a splash of Wicheshire Sauce
a healthy amount of Uncle Don's Ground Pepper (this isn't on the market, so if you don't share an Uncle Don with me you should probably find him and ask, or just use your favorite fresh ground black pepper)

Directions: 
Cook ground turkey in pan over medium heat until evenly browned. Remove and add to crockpot. Dice and then saute onion and bell pepper and add to slow cooker along with all remaining ingredients. Mix well, cover and cook on low for 8-10 hours.

Enjoy!!

Hints and Tips: 
--Use a liner in the slow cooker and save yourself a ton of time and hassle come clean up!
-- If you get a chance to taste it during the day, adjust the flavor by adding any of your favorite seasonings or add some red pepper flakes to spice it up a bit!
--If you don't particularly like things low-fat, add cheese and/or sour cream at serving time
--Do the prep work the night before and put the meat and veggies in the slow cooker in the fridge over night, finish the rest in the morning right before work!
--If you don't add too much spice, let your fur-babies lick the bowl and you can be their favorite human for the night!

Airport traveling and not getting off track

Last week I took a vacation to California which consisted of many cheat days on food (hey bachlorette parties don't happen everyday!), but also included multiple workouts thanks to a good group of friends dedicated enough to pull me out of a comfy hotel bed and into the gym! And although I did have some energy drinks and juices while we were out, I don't actually drink so I got to keep those calories off my waist as well.

But the biggest struggle for me is the day I spend at the airport. On the way to where I am flying, I am well prepared with healthy food, snacks and ready to go, but for the return trip I was fresh out of good food and bloated from a long weekend. And I wasn't about to ask the bridal party to swing through the grocery store at 3:30 am so I could buy some apples for the plane!!

Luckily, I found apples at the gym in the hotel! And I took two. Thanks, Hard Rock for the apples. They were delicious.

So my first wellness tip for Airport traveling is: Dress like fitness is a priority:

I usually wear yoga pants and running shoes. That way, when I arrive to the airport and make it through security, I can walk some laps around the airport and get a 'lil cardio in and stretch my legs before sitting in a cramped seat for 2-3 hours. And when you pack like I do, hauling around my overstuffed carry-on and backpack is a workout all on its own!

I also have a stretch routine I do when they begin boarding or right before ( I try to be the last on the plane unless its Southwest, that way I'm not stuck in that seat with re-circulated air any longer than I need to be). I hope to get my pre-airplane stretch routine filmed and posted in the not so distant future, but for those who know the lingo: Hamstring stretch, piriformis stretch, low back stretches, calve stretches and butterflies. 

I ALWAYS get a ton of stares from people because I am a grown-ass woman sitting on the floor of the airport stretching, yet I can barelllyyyyy even touch my toes. But usually, the coolest thing happens... 2 or 3 other passengers get in a few stretches before they board as well! Some try to hide it and be inconspicuous but I usually stare them down until they feel my eyes burning into their skull so they turn around and I can give them a big, encouraging smile of approval! I love when feeling good is contagious, and I hope they carry the practice onto their trip. 

Next, get some fruit. Take it from the hotel gym if you need to, but apples travel very well. Grapes are fun, yummy and convenient!  Bananas - don't try it. Pears and plums are decent, and oranges if you like those as well. But apples are sturdy, don't get bruised and mashed in the backpack and are my go-to for airplane traveling. I do always say a quick prayer that the person sitting beside me doesn't suffer from misophonia like I do, but I eat it as quiet as possible and always bring a bag to put the core in when I'm done. 

This time, I had to pick up my sandwhich at the airport, which means I paid $9 bucks for some bread and meat, but with an angry GI system, it still sounded better than a $14 burger. 

So this sufficed as my meal for the evening, and it was all I needed to get back on track after an amazing weekend. 

Hope this helps y'all on your next adventure!

Recipe: Turkey & Buckwheat Patties

I hope you can pardon the super fancy and non-ecofriendly plate, but when you packing up to move, the options are limited!! 

The patties are a new item on our healthier meal plans, and one we have grown to love as we perfected it. 

Total Time: 45 mins

          Prep Time: 30 minutes  

          Cooking Time: 10-15 minutes

Ingredients: 

• One package of ground turkey
• 1 cup uncooked buckwheat
• 1/2 green bell pepper, diced
• 1/2 medium sized onion, diced
• 2 tablespoons garlic salt
• Pepper to taste
• 1 egg
• 2 tablespoons Worcestershire sauce
• Optional seasonings to taste: Oregano, Basil and Cavender's Greek Seasoning

3-4 tablespoons of  Extra Virgin Olive Oil (EVOO) for cooking 

Directions: 

Cook buckwheat according to directions, (we buy the pre-roasted so we can take out that step and just need to boil it). Brown turkey in large pan - once completed, wipe down pan and add enough EVOO to cover bottom of non-stick pan and heat up oil until hot enough for water to sizzle on when sprinkled.

Mix together remaining ingredients, adding the buckwheat last to get a consistency that allows the mixture to stick together in ball, then mash down ball to make it into a patty.

Add to oil and cook (covered) 5-7 minutes on med/low on each side. Time will vary depending on the thickness of the patty and heat of the oil. We tend to flip them several times to make sure they are fully cooked and not burnt. 

That's it! Think of making them like mini-meatloafs, adding whatever your magical special ingredients are and having fun with the recipe. We have also made this same recipe using Quinoa instead of buckwheat, and it is just as delicious! 

Enjoy my friends! And be well. 

October Promos on 21 day Fix & 21 DF Extreme Challenge packs!

Woohoo!!
My favorite workout is on sale!! I have fallen in love with the 21 day Fix Extreme and this month you can get the original or the extreme, along with Shakeology (1 month supply) and a 30 day trial of the Beachbody Club for a discount. You also get a lil tote bag, which makes me a bit jealous ;)

I have not done the original, only the extreme but I think the names explain the difference. If you are just starting to work out again, I suggest the original. If you can do burpees, squats and jumps consistently already, go with the extreme! The equipment needed is the same for both: 2 sets of dumbbells, one lighter/one heavier, and a resistance band. It also recommends a yoga mat, but since I travel light I use a towel or one of the dogs blankets. Beachbody does sell all the needed equipment, but... I got my dumb bells off of Craigslist!! Just make sure you meet in a safe place and take someone with you - being kidnapped to save $20 bucks isn't worth it! Ross often carries resistance bands for cheap, as does Walmart and any sporting goods store.

Here is a quick youtube video to explain it all a bit more!

The link below will take you to more information! 

        

Or this link will take you directly to order ;) 

Order 21 day Fix Challenge Pack now!!

Why I became a Beachbody Coach

The short version:

I first started with Beachbody when I tried P90x with my brother in law. I was skeptical at first but amazed by the intensity of the workouts and the results I got, and I have been using their products every since. I dig that Beachbody programs are created to use minimal equipment, at my own house, because it takes away my excuses to not work out! I became a coach for Beachbody because I want everyone to experience the success that comes with their programs and to fight the epidemics of obesity and poor nutrition.  Being a Beachbody coach also allows me more freedom in my business life (aka financial!) so I can spend time in the outdoors creating adventures with my loved ones.

Why Should WE drink shakeology?? Is it worth the price??

I have a lot of people ask about Shakeology - most of these people have done just enough research to see the price tag and find another protein shake. I, too, refused Shakeology for several years, based off the price alone. But then I actually researched, and tried it!

What I first realized is this shake offers a lot more than protein. It is a dense super food, meaning it has all the exotic super foods that I can't pronounce and surely am too intimidated to buy, but that my body needs. I mean, what am I going to do with camu-camu and where would I even begin to find it in the grocery store down the road?! Truth is, the big box stores won't carry most of foods in Shakeology, and if they did, the price for all of them would far exceed the price of Shakeology.

I know I don't get all the vitamins and minerals my body needs to run efficiently, because most foods bought today lack what nature originally gave them. I don't buy organic, I don't plan to start buying organic. Shakeology is my supplement for all of that!

A link to the ingredients is here because blogger has made it incredibly difficult to embed a PDF :/

Most folks don't like to talk about their digestive systems (unless you are like me and my coworkers - working in a hospital, its a normal lunch time conversation!), but I am fully aware most of us have some kind of "issue". Not many people, even those are a healthy diet, are 'regular'. Shakeology has the prebiotics and probiotics that I was trying to find in yogurt, probiotic pills and whatever else cost under $15 and promised to fix me.

Weight loss - honestly not a goal of mine, and therefore I'm not the expert here. The success stories are hard to argue with, though, and I'm sure if you traded Shakeology for ice cream and/or soda, you'd see some pretty quick results! Which brings me to the next point, one of my favorites: taste.

When I first tried Shakeology, I mixed it with Almond milk and I was amazed by the taste. It quickly became the substitute for my dessert  (on most days...) and I continue to come up with recipes that make me feel like I am getting a treat, while my body gets all the fuel it needs to stay healthy.

So, give it a try! What do you have to lose? I mean, there's a 30 day money back guarantee! Click here to kick start your health goals.

Here is another video, perhaps they say it all better, but I wanted to offer my true feedback on the product. Because yes, it is pricey, but its because it is so much more than a protein shake.

What is Piyo??

In the most basic terms, Piyo is a glorious mix of yoga and pilates.

I was skeptical because it had none of my favorite workout factors - running, weights, jumping. However, I did the entire program and I was really amazed!! It toned places of my body I had ignored for far too long. It tightened things up so they didn't jiggle when I ran! And by the end of it, I was able to touch my toes and my downward dog had come a LONG ways from when I first attempted yoga many years ago.

Traditional yoga is not really my cup of tea, I do it, but I don't love it... Piyo has more than enough dynamic movement so I still feel a sense of serenity (and almost a touch of grace) yet I gained a lot of strength.

Here is a video that explains it much better than I can, showing you some of the moves and set ups!

September Beachbody Sales! Piyo and Shakeology!

Beachbody has some great offers to get Fall started off right this season!! For those interested in either Shakeology or Piyo (both are used and highly recommended by Yours Truly!), this month is perfect. Remember that there is a 30 day money back guarantee on all beachbody purchases if you are not completely satisfied, so don't let that scare you from jumping in with both feet. 

• PiYo® and Shakeology® Challenge Pack is available for $140 USD, regular retail price $160 USD. View the U.S.  promotion details.
• PiYo Kickstart and Shakeology Challenge Pack is available for $180 USD, regular retail price $205 USD. View the U.S. promotion details.
• 3-Day Refresh® and Shakeology Challenge Pack is available for $140 USD, regular retail price $160 USD. View the U.S. promotion details.

However, that being said - I believe you will only be satisfied if you truly put forth the effort to improve yourself! I love Shakeology and think it has amazing benefits, but I think in order to see the full benefits you have to put in a lil bit of work. Whether that be changing your eating habits or beginning a workout program or cashing in on that gym membership, every step makes a difference and you WILL fill different from the inside out. 

Challenge yourself, and your friends, to stop putting off the first step. Enjoy the journey, friends, it's a beautiful one.

Need more motivation?? Read about the Piyo Success stories here and shakeology success and satisfaction here

And although this is an independent study with a bias, I still feel it is worth the watch if you are as skeptical as I am: 

Hiking Day

I am so grateful for my health and ability to go wander and explore.

The elevation is Casper Wyoming is over 5,000 feet which put the trail head at over 6,000, on a trail that climbed over 1200 feet! The little dog needed some carrying as we ascended, but all of us were able to carry on and see some amazing sights.

My advice for the day: do something every day that scares you.

The Sights From the Top is Always Worth the Climb