Don't throw out those Pumpkin Seeds after carving - Toast your own seeds :)

Each year we go to the pumpkin patch (or grocery store), get our pumpkin of choice and then we carve fun characters on them. It's possible your like me and dread the pumpkin "gutting part". I don't know what it is about the slimy gooey texture of it all but honestly, I refused to touch the pumpkin guts tell I was well into my mid 20's. (I know, I'm silly).

One of the reasons I started participating in this part of the pumpkin carving? The seeds! My Husband loves pumpkin seeds. 

So for the last 7 years it's been a tradition for me to bake the seeds from our carved pumpkins as a tasty fall family treat!

Want to know how to do this too?

It's simple!

As you are hallowing out the pumpkins put the seeds in a strainer and the rest of the goo in a separate bowl. Once you've collected all the seeds, run the strainer through the water tell you get all the pumpkin pieces out of there. 

Pat them dry and pour them into a bowl.

Preheat the oven to 300 degrees.

Add about a tbsp of extra virgin olive oil and the seasoning of your choice (I'll post what I use below).

Then take parchment paper and line your baking pan. 

Pour the seeds out tell they are a single layer.

Pop in the oven and let them bake for about 45 minutes or until lightly toasted.

Wha-la! Toasted Pumpkin Seeds

Mmm they are so good too!

The seasoning I use (this is for 3 pumpkin's worth of seeds)

1 TBSP Extra Virgin Olive Oil

1 tsp Himalayan Salt

1 tsp Cumin

Pepper to taste

YUM!

Happy Harvest Friends and have a blessed day!

Recipe: Chocolate Shakeology Pie

So you want to start 21 Day Fix, but don't want to give up your pie this Holiday season...

Guess what? 

You don't have too!!

I give you.... (drum roll please)

#BOOM!

Guess what? It's DELICIOUS! Totally hit the spot, was filling and chocolaty goodness.

If I wasn't holding the phone in the other hand this recipe would have been given 2 thumbs up!

Want to try it yourself?

Chocolate Shakeology Pie Recipe:

Ingredients:

1 1/2 cups reduced fat 2% plain thick Greek yogurt

2 scoops chocolate Shakeology

1/2 cup all natural peanut butter

1/2 cup unsweetened almond milk

1 whole wheat graham pie crust

1 tsp all natural caramel extract (optional)

Directions:

Combine yogurt, shakeology, peanut butter, almond milk, (and extract if your using it) and mix in a large bowl. Mix well then pour mixture into pie crust, refrigerate for at least 1 hour. Then cut into 8 servings.

21 Day Fix Serving = 1 red, 1 yellow and 2 TSP

YUM.

Seriously, this will get me through the holiday treat season no problem. This is even Hubby approved!

You're welcome :)

Rise Up Series: Part 4 - Endorphins make you happy

I'm going to like totally date myself here and reference my favorite movie from high school, Legally Blonde.

"Exercise gives you endorphin. Endorphin make you happy. Happy people just don't shoot their husbands. They just don't!"

Today I want to talk about what exercise does for your mood. 

22 Days ago I was injured and have not been able to do any working out. I've been frustrated, irritable had anxiety and have experienced a lot of physical pain. I've been doing lots of praying, focusing on the positives, and just being present in the moment to fight those feelings. I know I've fallen short though and have been very thankful for my family's patience and support. One verse in particular that has been near to my heart these past 2 weeks is Philippians 4:6-7.

6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

So I've praying for patience, healing and to be still. My time in the word reading my Bible each morning is something I cherish and a vital part of my day. When I don't make that time reading God's word, I feel off and I notice my day doesn't go as smoothly.

So the best I can be, I've been patient and letting my body heal and do what it needs to do to get better.

  Yesterday my Dr. gave me permission to start doing lower body/cardio based workouts again with modifications. No weight lifting, no body resistance training. So this morning at my "normal" workout time I pushed play with a dance workout called "Cize" on Beachbody On Demand. I had to do lots of modifications for the upper body moves, but I got through the 30 minutes and afterwards I can't explain the boost of energy I felt! 

Endorphin's make you happy! God designed these amazing bodies of ours to produce natural happiness boosts by taking care of our health! Isn't that amazing? 

So what are endorphin's? 

en·dor·phin

ˌenˈdôrfēn/

noun

plural noun: endorphins : any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides that activate the body's opiate receptors, causing an analgesic effect.

Thank you Jesus! 

Am I healed from my injury? No, I have a couple months recovery time a head of me. But by getting 30 minutes a day of modified cardio in during the week, I will be able to improve my health and my mood.  And I'm very thankful for that opportunity and the blessing of it.

So what is Cize you ask? 

“CIZE” is the “end of exercise!” Shaun T’s newest dance fitness program is so much fun, you won’t even realize you are exercising! In each routine, Shaun breaks down the moves step-by-step and builds them into a full dance routine. So even if you don’t know how to dance, you can learn all the moves. While you are learning to master the dance moves, you’ll also be burning fat and calories. This workout is for EVERY fitness level. There is no equipment required. If you like fitness classes like Zumba, you will love this workout. It's a 4 week program that comes with 6 dance workouts that range from 30-45 minutes long, simple eating plan and recipes! 

Now that I've found a program I can do to replace of my 21 Day Fix and Piyo tell I'm better, I'm excited to come up with a plan! 

Whether you like to workout at home with DVD's, go to a gym or do your workouts outside on a sidewalk or a trail.. Getting that 30 minutes a day in will not only improve your physical health, but your mental health too!

Who's ready to make a change and boost your mood?

Click HERE and fill out this quick form and I'll get back to you asap. We will do this together!

Have a blessed day!

*Note: I am not a Doctor or a fitness professional. Everyone's injuries are different and I encourage you to consult with your Doctor before starting a new routine while injured or recovering from an injury. 

Recipe: Asian Meatballs - 21 Day Fix Approved!

I love when I can find a new recipe that is not only 21 Day Fix approved, but it's meal prep friendly! If I can make something in big batches to use throughout the week that stores well, I'm a happy camper!  These asian meatballs are AH-MAZING! I also love that you can get creative and sneak some extra veggies in there too.

Asian Meatballs

(Makes 20 meatballs (I was able to fit 5 in my red container = 1 Red )

Ingredients:

2lbs lean ground meat of your choice(chicken, turkey or beef)

1/4 cup soy sauce (I used coconut aminos)
1 inch piece of ginger, grated (you can add more if you love ginger)

1 garlic clove, minced

3 green onions, chopped finely

1/2 zucchini grated (optional, and a great way to sneak more veggies in)

Directions:

Oven:

1. Preheat oven to 375 degrees.

2. Place all ingredients in a bowl and mix well.

3. Using your hands, make 20 small meatballs and place on a greased pan (I used coconut oil spray)

4. Bake for about 25 minutes.

5. Serve!

Stove Top:

1. Preheat skillet and add 1 tbsp extra virgin olive oil

2. Add meatballs to skillet but don't crowd them ( you will have to do multiple batches depending on the size of your pan.

3. Turn over after about 5 minutes

4. When cooked through, use tongs and place them on a plate with a paper towel.

5. Serve!

These are great to serve with my 21 Day Fix approved fried rice recipe too :)

Want more recipes like this or want a free Coach to help you on your journey? You can reach me here:

Fill out my online form.

Have a blessed day!

Shakeology Chocolate Bar Recipe

Sometimes we just crave a piece of chocolate right? It happens, to all of us and totally normal! The temptation gets stronger this time of year with first Halloween and then going straight into the holiday season. 

I have a cure for that!

I give you... the Chocolate Shakeology Bar recipe (Cue shining lots and the chores singing)

Ingredients:

1 loose scoop of Chocolate Shakeology

2 TBSP of Coconut Oil

Directions:

In a small bowl mix two ingredients together until they are a nice consistency. Then pour batter into a small freezer safe bowl or plate. Stick in the freezer and let it sit for 20-30 minutes. Then take it out, it will easily "pop" out of the dish and put it on a plate. You can cut it up into smaller pieces and use it for that quick little treat through out the week! I keep my cut up pieces in a zip lock bag in the freezer so it says cold and the right consistency.

One word, YUM!!

21 Day Fix Container Equivalent: 2 pieces of the recipe equals 1/2 red and 3 tsps 

Want more recipes and tips like this? Sign up for my monthly newsletter! 

(Click the picture to sign up)

Have a Blessed Day!

Rise Up Series: Part 3 - You can't outrun a fork

You can't outrun a fork. What does that mean?

You can't go run on the treadmill for an hour, or do Total Body Fix for 30 minutes and then go eat a cheeseburger, fries and a soda and expect results.

It doesn't work that way. (Unfortunately) 

80% of this health and fitness journey is what you put in your mouth. Exercise is important, but what is more important is that you are eliminating processed foods and putting clean whole foods in your body instead. 

What can you eat to make sure you are eating clean and eliminating the junk?

1. Lean Protein: Chicken Breasts, Lean Ground Beef or Turkey, Black Beans, Eggs..  These are amazing protein sources that are filling and great for you!

2. Veggies: Veggie it up! Leafy Greens like Kale, Spinach, Zucchini, Cucumber, Asparagus.. I could go on and on. An amazing natural source of vitamins and nutrients! 

3. Fruit: Bananas, Apples, grapes, melon.. Fruit! It's nature's sweets. 

4. Complex Carbs: Sweet Potatoes, Brown Rice, Quinoa.. delicious! 

5. Shakeology: This is my go to breakfast every morning. It's my chance to get 3 serving of veggies, my daily multi-vitamins, probitiocs, prebiotics, protein and superfoods! I make my shake each morning and get my boost of energy and curb my sweet tooth right off the bat. Sometimes later in the day when I'm really craving something sweet, I'll replace it with another shake again :) You can read more about my journey with Shakeology here.

Ok so you know what you should be eating now. So what's next?

Here are a few things you can do to get started:

1. Clean out your pantry! Get rid of the junk. Say good bye to processed foods :)

2. Make a list of healthy foods/recipes you want to eat/make for the week!

3. Get to the Store and stock up on some healthy foods for the week!

4. Get your self a free Beachbody Coach (I would LOVE to be that one for you). Check in with them and let them know what your goals and what you want to accomplish. We can put together a plan and get you started.

5. Make an exercise plan: 30 minutes a day! There are so many amazing Beachbody programs out there that we will find the one that is right for you. (Note: If you are recovering from an injury and can't workout yet that is OK. We can dial in on your nutrition and get you started on the right track.)

6. Get plugged into a Accountability Group! Having that group of people to check in with everyday, the support, inspiration and fellowship is a huge asset. 

Thank you for reading Part 3 of my Rise Up Series! To read the others you can find them by clicking the tag "rise up" below this post. 

If you are ready to make a change and want to get started on your path to healthier living send me an email at CoachJennyM@gmail.com or comment below with your email address. I'd love to help you get started.

Have a blessed day!

New Season, New Opportunities - 5 Ways to make Fall a Fit Healthy Season

Fall is my favorite season. The air is crisp, the leaves change color, pumpkins are everywhere and it's the beginning of the Holiday season. Hot cups of coffee, big sweaters, leggings and uggs are high on the list too. 

This is a picture I took of my littles last year at our favorite pumpkin patch. It's the same pumpkin patch Caleb and I have been going to every year even before we were married. It's a tradition that I look forward too.

I woke up to this sweet boy saying "Hey Mom! Did you know the pumpkins roll on train tracks? And then the express train comes and pushes it to the station?" He'd been up since 5 am playing "pumpkin trains" in his room.

I love what fall brings!

A new season, new opportunity to create family memories of pumpkin patches, fall fun and most importantly the opportunity to appreciate and be thankful for the new mercies Jesus brings us each day.

"This is the day that the Lord has made; let us rejoice and be glad in it." - Psalm 118:24

What is it that you love about Fall? 

Don't wait until the new year to start your working on your health and fitness goals!

 Here are a few things you can do this Fall season to stay on track:

1. Exercise 30 minutes a day! 30 minutes of exercise is only 2% of your day. We spend more time on social media than that! 

2. Limit treats to 1-2 a week: It's ok to enjoy a slice of pumpkin pie or even a delicious cup of pumpkin spiced coffee in moderation. Limit your self to one or two treats a week to stay on track with your goals.

3.Track what you eat: Myfitness pal App is great app to use, or if you are following the 21 Day Fix plan there is an app you can download as well :)

4. Outdoor Activities: Plan active fall fun for you and your family! Apple picking, hiking trains, running around corn mazes at the pumpkin patch. There are lots of ways to enjoy the season and burn some calories too.

5. Join a Accountability Group: Having a group of people that you check in with each day that are all working on their own health and fitness journeys is a great way to stay inspired and accountable! If you'd like to join one of our challenge groups comment below with your email address. I'd love to talk to you and help you find the group that is just right for you :)

Want more tips like this? Subscribe to this blog so you can stay up to date with my weekly posts! I would love to help encourage.

Have a blessed fall day!

Jenny

Rise Up Series: Part 2 - 3 Ways to Stay on Track while injured

So I'm missing my morning workouts big time right now.. My normal routine was to push play at 7am and get my 30 minutes of butt kicking workout done. Now that I am recovering from an injury I am having to find other ways to keep myself on track with my health and fitness goals. 

Are you dealing with an injury? Don't throw in the towel with your goals! You can still do this!

Here are 3 tips on how to stay on track with your health while recovering from an injury:

1. Eat Clean: You thought I was going to say something complicated than that right? ;) Put clean fresh food in your body, eliminate those processed foods. Replace them with fresh fruits, vegetables, lean meats/protein and whole grains. 

2.  Track What you Eat: Whether you are following the 21 Day Fix program with the portion control containers, or using an app like MyFitness pal. Tracking what you eat all day will help you stick with your goals!

3. H20: Drink your water! Chug it all day long! Keeping your body hydrated with water will help you recover, and your body will thank you.

*BONUS BOOST* - As I heal and recover I'm drinking my daily boost of dense nutrition in the form of a Chocolate Milkshake :) YUM! (Cafe Chocolate Recipe coming soon to the blog!) Drinking this daily has helped my energy stay up, I'm getting my vitamins, super foods, protein and vegetables.. and it's curbed my cravings!

Are you recovering from an injury and struggling to find a way to get back on track with your health and fitness goals? Comment below with your email address or email me at CoachJennyM@gmail.com. I would love to be there to help you and encourage you on your own journey!

Have a blessed day!

Jenny

Rise Up Series: Part 1 - A split second and BAM

I was driving home from work on Monday, going 60 mph on the freeway when another drive who wasn't paying attention to the road and was messing with buttons on their dashboard turned into me. She pushed me across another lane, caused me to spin out, hit a medium at at least 45 mph and then hit me from behind again. 

I'm not going to lie, it scared me. And for a second I thought that might be it. There was nothing I could do to stop it. It was as if she hit the gas and kept pushing into me, across the other lane and into the divider.

Why did this happen? A split second and BAM.

My first reaction was anger, my second reaction was frustration/helplessness. 

What if I had just stayed at work 2 minutes longer?

What if I had taken another freeway?

What if______?

I can come up with what if's until I'm blue in the face, but what good will that do? All it does is keep me on the mindset of frustration and anger. 

On Tuesday morning I woke up feeling thankful.

Thankful that I got to wake up this morning and be with my kids. 

Thankful for my incredible Husband who dropped everything at work and came to my side to help me on the freeway. 

I'm thankful I'm alive.

Most of all I'm thankful for God's unwavering love.

In life, it's inevitable for these bumps/lows to come our way. They happen when you least expect it, or sometimes you can see them coming. But with each low we face, we are given the opportunity to embrace God's grace and truth.

I don't know why this happened, but I do know God has a plan for me and I am loved.

“But since we belong to the day, let us be sober, having put on the breastplate of faith and love, and for a helmet the hope of salvation. For God has not destined us for wrath, but to obtain salvation through our Lord Jesus Christ, who died for us so that whether we are awake or asleep we might live with him. Therefore encourage one another and build one another up, just as you are doing.”

1 Thessalonians 5:8-11 ESV

Whatever comes your way. Don't give up. Turn to Jesus and seek Him! For He is with us in our highs and lows. He is our constant, our hope, our redeemer. 

Fast forward to today as I was driving by myself to my Dr apt today, I felt anxious about driving. This song came on the radio and I felt instant peace. What an amazing God we have! I found out at my apt that I have a separated rib, severe whip last and 3 + months of recovery ahead of me. I left the apt feeling frustrated and down about it. As most of you know I'm an active person, I love fitness, I love moving, I love running around with my kids.

There is something good that will come from this. And just because I'm injured doesn't mean I can't keep working towards my health and fitness goals! I will keep eating clean, drinking my shakeology and when I get the green light I will start low impact exercise.

Most importantly I will turn and seek Jesus. For He is with me in the highs and lows. He is a constant, He is my Savior.

"You're a Good, Good Father

It's who you are, It's who you are,

It's who you are

and I'm loved by you

It's who I am, It's who I am,

It's who I am
You are perfect in all of your way."

As over these next few months I will be blogging my journey of how I will stay on track with my health and fitness goals while recovering from injury. I pray that it will inspire others to not give up on their goals no matter way speed bump comes their way.

Have a Blessed Night,

Jenny