Monday, October 3, 2016

Gluten Free Protein Packed Pumpkin Breakfast Bars (or Balls)

I love making 1 breakfast on Sunday for the entire week! It makes my crazy mornings so much less crazy- more calm and relaxing. As a mom of 3- I actually get to eat now!

This easy recipe you can make into bars or balls and bag up 5-6 bags for the week. My kids get the bars I get the balls, its easier to say who's are who's and "Don't touch Mom's!"






IT MAKES: 15 balls (3 balls each day for 5 days) AND 6 large bars in 8X8 pan (5 bars 1 to eat the day of cooking)   or just one large 9X13 pan full
21 day fix container count
I count quinoa as a RED since I follow the vegetarian plan  1 yellow 1 red

otherwise 1 yellow

What you need:

1 can of Organic Canned pumpkin (not the pumpkin pie filling)
5 cups of Organic GF Rolled Oats
1 cup of uncooked quinoa made according to recipe
4 eggs
1/4 cup of Almond milk (or whatever milk you use)
1/4 cup honey
2 TBSP of vanilla extract
Several generous shakes of cinnamon & pumpkin spice (sorry I don't measure!)
3/4 cup of coconut sugar (or whatever sugar you use)

Maple syrup
dry roasted pumpkin seeds

*Optional: DATES - instead of sugar I use dates to add a little sweetness to my bars and add a little more honey. I cut up about 6-7 dates real tiny and add the bits in! This week I added both!


What you do:

1-Preheat oven at 375.

2-Cook quinoa according to recipe ( I make and do not rinse 1 cup quinoa in 2 cups of water to boil, cover then turn on low medium for 15 mins till I see little tails and water is gone then I remove from heat,  remove the lid and stir and let sit for 5-10 mins)

3- Add all ingredients to a bowl and mix well.

4-Line pan/tray with wax paper ( or I cook my balls in silicone baking cups I got here on Amazon)

5- roll up half the mix into half dollar sized balls (15) line tray, add the rest of the mixture into your 8X8 pan lines with wax paper flaten and distribute in pan evenly

6-Bake balls and pan at 375 for 15 mins, check it and rotate balls then put in for another 6-9 minutes, balls come out first and then pan check with a toothpick. Stick the toothpick into the center and pull out if any of the bar comes out on the stick- put it back in for another 3-5 mins.

7- Remove from oven and tray drizzle maple syrup on the warm bars and sprinkle pumpkin seeds on top!

8- Bag them up for the week!

If you try them come back and post how they turned out and any tips or tricks you did to switch it up!




Wednesday, August 17, 2016

Raw Marinated Kale Salad

Summer Favorite! I eat this almost everyday it grows so abundantly in my garden. I use a ball jar and lid to make the marinade so its easy to shake and store remainder in frig. You can make this just before you plan to eat it or let the kale marinate overnight (I have ate it 2 day in too). I use all organic ingredients which I believe make a difference in the quality and taste!
marinated kale under halibut

Marinade

1/4 cup Extra Virgin Olive Oil
zest of a fresh lemon
juice from fresh lemon
2 cloves of grated fresh garlic (I use a fine cheese grater)
dash salt/pepper

SHAKE

Kale

Pull leaves off stems and wash. Use a salad shooter to dry the kale or lay out on counter. Once dry rip into smaller bite size pieces and put into large bowl with lid. pour some of the marinade on kale and use your clean hands to massage into the kale until each piece of kale is covered. Save remaining marinade. store Kale in frig till your ready to eat, you will notice it will wilt slightly the longer it sits so make a bunch!

My favorite toppings:
Feta Cheese
Goat Cheese
Flax meal (ground flax seeds)
chia seeds
any type of beans

Beachbody Health Bet


PRIZES and money motivate me to workout! How about you? Need a little motivation to work out? I BET this will get you pumped up and ready!
Have you ever hear of that DietBET thing where you PAY money to win money? Beachbody came up with something EVEN better! They are giving away over $1 million and you can automatically qualify to split a piece of the prize! All you have to do is participate in one of my support Challenge Group on my new fitness Tracker App and meet the in-app weekly tracking requirements each week during the Timeframe! September 5-October 2, 2016.
It’s that simple! If you track your progress during the qualifying weeks, you’ll get an equal share of the over $1 million cash prize.
Here’s exactly what you have to do to qualify:
1. JOIN: Click on this link and click GOING to the event or register by emailing me INSIDEoutFITclub@gmail.com with "ALL IN" in the subject line. You must be an active participant in a Challenge Group on the My Challenge Tracker app by September 5, 2016. Download the My Challenge Tracker App here.
2. TRACK YOUR PROGRESS: Use the app to log at least five Shakeology drinks with photos and three Beachbody workouts during all four qualification weeks.
3. QUALIFY: Log your Shakeology and workouts by 11:59 p.m. on the last day of each contest week:
Week 1: September 5–September 11
Week 2: September 12–September 18
Week 3: September 19–September 25
Week 4: September 26–October 2
4. CASH IN: Meet all the requirements and you’ll automatically win an equal share of the cash pot!
As an extra incentive, Beachbody will add $5 to the initial $1 million prize for every Challenge Pack sold on TeamBeachbody.com between July 27 and August 31, 2016, up to $3 Million total. Click here to view details and official contest rules. There’s never been a better time to get healthy and fit! Who else gets motivated by prizes and FREE CASH?

Thursday, June 30, 2016

Vegan Shepherds Pie

A hearty  Vegan Shepherd's Pie that's loaded with veggies, corn savory lentils, tempeh and topped with fluffy mashed potatoes & Italian Panko! So flavorful and satisfying you won't miss the meat!





Serves: 6-8
Ingredients
FILLING
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • rinsed and drained 2 canned organic lentils
  • dash vegetable stock
  • 1 block of any kind of tempeh
  • 2 10-ounce bag frozen mixed veggies: peas, carrots, green beans and corn
  • Nurtional Yeast (optional to sprinkle on top of veggies for extra flavor) 
  • Garlic powder (optional to sprinkle on top of veggies and tatoes for flavor)
MASHED POTATOES
  • 3 pounds yukon gold potatoes, thoroughly washed
  • 3-4 Tbsp vegan butter
  • dash of almond milk for mashed tatoes
  • Salt and pepper to taste
  • Italian Panko crumbs for topping 


Instructions
  1. Slice any large potatoes in half, place in a large pot and fill with water until they’re just covered. Bring to a low boil on medium high heat, then generously salt, cover and cook for 20-30 minutes or until they slide off a knife very easily.
  2. Once cooked, drain, add back to the pot to evaporate any remaining water, then transfer to a mixing bowl. Use a masher, pastry cutter or large fork to mash until smooth. Add add desired amount of vegan butter (2-4 Tbsp), and almond milk and season with salt and pepper to taste. Loosely cover and set aside.
  3. While potatoes are cooking, preheat oven to 425 degrees F and lightly grease a 2-quart baking dish (or comparable sized dish, such as 9x13 pan
  4. In a large saucepan over medium heat, sauté onions and garlic in 1 Tbsp olive oil until lightly browned and caramelized - about 5 minutes
  5. Crumble and add tempeh to brown
  6. Add a pinch each salt and pepper. Then add lentils.
  7.  add the frozen veggies, stir, and cover to meld the flavors together.
  8. Taste and adjust seasonings as needed. Then transfer to your prepared oven-safe baking dish and carefully top with mashed potatoes. Smooth down with a spoon or fork and season with another crack of pepper and a little sea salt.
  9. Place on a baking sheet to catch overflow and bake at 425 for 10-15 minutes, or until the tatoes and panko are lightly browned on top.
  10. Let cool briefly before serving. The longer it sits, the more it will thicken. Let cool completely before covering, and then store in the fridge for up to a few days. 

Monday, June 20, 2016

What is a Challenge Group? Frequently Asked Questions

CHALLENGE GROUP FAQs:
What exactly does a challenge group involve?
A Beachbody challenge group is a private Facebook accountability group where participants follow a strict, healthy nutrition and exercise plan based on Beachbody programs (such as 21 day fix, P90X, Insanity, etc). We learn how to meal plan and share recipes and meal ideas. I share informative and/or inspirational posts daily. Overall, we have a friendly competition while having FUN!. Most importantly, it's a great way to start or continue your fitness journey and work towards your goals.
As your coach, I am here with you every step of your fitness journey, and will go through the program with you!
So Fitness + Nutrition + Support = Success    Free Coach support makes all the difference in completing these programs! 

How long does the challenge group last?
My groups last 28 days. The first week is a "prep and practice" week where we learn the basics. I encourage everyone to start easing into meal planning and daily exercise, while sharing a lot of informational posts to get you started. Then, during weeks 2-4 we start the friendly, 21 day competition portion of our challenge, where the daily requirements of exercise and following a strict meal plan begin.

What sort of results can I expect?
Everyone has different goals. Some may wish to just tone and feel better overall. Many participants want to lose weight. It's not uncommon for my challenge group participants to lose 10 pounds or more during the 28 days, while losing several inches. Let me know if you'd like to see some of my participants' before and after photos!

What if I want to lose more than just 10 pounds or have goals that will need more than 28 days?
The challenge group should give you the tools to succeed on your own after the group is complete. However, we can chat about getting you involved in another challenge group if you'd prefer. Many of my participants actually love their experience and results so much they continue the program. However, this is totally optional!
Sounds Great! What do I need to do to get started?
Let me know that you're definitely committed to the program.
To participate, you will need:
1) Beachbody fitness program of your choice
2) Shakeology in the flavor (or flavors) of your choice (a supply to get you through the month)

What is Shakeology?
Shakeology is a superfood meal replacement shake that is a vital part of the program. It contains adaptogens, antioxidants, amino acids, probiotics, and vitamins which help aid in immune support, improve digestion, curb cravings, and build lean muscles. It also has a good blend of macronutrients including protein. It is not a "weight loss" shake per se, but it has balanced nutrition and extra support beyond that of a protein shake, which definitely helps you obtain the fitness results you want! There are 6 different flavors to chose from: Chocolate, Strawberry, greenberry, vanilla, Vegan chocolate, and vegan strawberry.
How do I choose a fitness programs and what programs do I have to choose from?
First, keep your overall goals in mind: do you want to tone, lose a lot of weight, increase muscle mass? Also, you will need to take into consideration your fitness level and how much time you are willing to commit to daily exercise. Here is a comparison chart which looks at all of the Beachbody programs available:http://www.beachbody.com/category/fitness_programs/compare_fitness_programs.do
One of the best overall starting program is 21 day fix
https://www.youtube.com/watch?v=4f_3hBaHtH0

Ok, I picked a program and my Shakeology - how much does this all cost?
The BEST deal to get Shakeology with a Beachbody program is to purchase a "Challenge pack". This gives you a bundle deal where you will save money vs. purchasing Shakeology and the fitness program separately. The cost of challenge packs range from $140 - $200 plus, depending on which program you choose. Keep in mind thats getting 30 MEALS of Shakeology and an entire schedule of 30 min or less daily workouts. Plus, there is a money back guarantee!

GREAT! I'm IN!

Is there anything else that may help me improve my health or increase my results??
These are all OPTIONAL but I encourage you to consider trying at least 1 of them:
1) Shakeology boosts - Do you feel you need more energy, have issues with regularity (constipation), or have trouble getting your vegetables in? You may want to consider trying one of the new Shakeology boosts - focused energy, digestive health, or greens!
2) Beachbody performance line - These premium supplements are for those who really want to increase their performance. There is an energize formula to help give you added energy and endurance to complete your workouts, a hydrate formula to give you fuel for intense workouts, 2 different recovery formulas to help you build muscle and fight soreness, and a creatine blend to help you increase strength.
3) 3 Day Refresh - A nice add on to start or end your challenge. It's an intense, non-starvation cleanse where you eat fruits and vegetables with 3 shakes a day, with a daily fiber sweep drink also. It will help you lose a few pounds and inches fast. Also a good tool to get you back on track after you've made some poor diet choices (vacation, etc).

Whew! That was a LOT of information!! :)
One of the great things about Beachbody is there are a LOT of fitness products available to you and a LOT of different options! Since everyone has different goals and preferences there really is something available for everyone!
***So what is your next step??

Please let me know which options you would like - particularly with Shakeology, your fitness program, as well as other supplements or products. If you need help choosing which program you would like, or have ANY questions, I would be happy to help!! I started as a customer myself (I started with the 21 day fix) and understand you may have some hesitation or be skeptical about starting this program ( I know I was). But I can reassure you that it will be the BEST investment you've made for yourself, and your health!
I can then refer you directly to my personal website, or send you an invoice via email.

Can't wait to start working with you and assisting you on your fitness journey!
Take Care!

Chia Seed Pudding

Ball Jar Dessert for Breakfast ALL week in less then 5 mins PREP 
►Dairy Free
►Soy Free
►Vegan
FULL of natural SWEETNESS!! 

.¤¸¸.•´¯`•.¸•..>--»Strawberry Banana Cream Chia Seed Pudding
It took me less then 5 mins to make 6 wide mouth pint jars for the week!

Each morning I wake up, Shake the jar up and throw on some unsweetened coconut flakes, diced strawberries and bananas on top! To switch it up next week I'll do blueberries/blackberries and cream!

Then I do my ball jar Lunches and pair it with my After workout Snack Shakeology- I have 6 days of the week meal prepped and planned within 10 mins! Just have to plan a few dinners and MEAL PREP does not take a long time! 



In each WIDE mouth PINT jar

1 1/4 cup of Almond or Coconut milk (I used vanilla Unsweetened Almond)

1/4 cup chia seeds
2 TBSP of raw honey
2 tsp of vanilla extract

SHAKE SHAKE SHAKE
Then refrigerate up to 4 hours or overnight
shake again in the AM and add on diced strawberries, bananas, and coconut unsweetened flakes in the am!

Monday, May 23, 2016

Dairy Free- Soy Free Creamy Ranch Dressing


I missed Ranch for so long since I started only eating dressing I made from Scratch but a friend asked if I could make a yummy easy ranch so here it is! Kid tested and Mom approved! 



5 servings- 2 tbsp a serving- 1 orange container

Ingredients:
½ cup (soy free) Veganaise
¼ cup almond milk or coconut milk
1 ½-2  tsp garlic powder
1 ½-2  tsp onion powder
1tsp of celery powder
1tbsp. Dried parsely
Salt to taste

Blend in blender or just shake up in jar- If you like it creamier add more milk


Wednesday, April 6, 2016

What is Mommy & Me PlayFIT?

I get this question all the time so let me explain!

I know its hard to workout with kids & babies running around. I'm a mom of 3 littles so MOST of the time I get up before they do to get a quick 20-30 minute EFFECTIVE workout and I'm rip roarin and ready to be SUPERmom!

At playFIT its an always FREE "Beachbody Fit Club" where we can bring our kids to a safe large space and workout with other moms. I will teach you tips and tricks to working out with kids and have FUN doing it creating a healthy lifestyle and fit family!

Each week we rotate doing different Beachbody workouts like 22 min Hardcorp, CIZE, 21 day fix and many more.

IS it for beginners?  There is always a modifier so its really perfect for any fitness level. Plus, our kids will be involved at some points they want attention so there is no strict regimen or you won't be feeling out of step or sinc with the others!

How long is it? Since we rotate each week doing different programs they will vary from 22 minutes - 45 minutes. Plus, we tend to add in an extra 8-10 ab workout for more fun!! 1X a month we will taste test Shakeology & other healthy recipes! I try to bring snacks & organic lollipops for the kids to keep them occupied!

Is it just for moms? No- its open and welcome to any moms, dads, grandmas or just Women in general. You do not have to have children or children with you to attend.

Do I have to buy something? NO- heck no- PlayFIT is free and always free, don't ever feel you ever have to buy anything ever in order to come. I have a RELENTLESS passion to help moms create healthy habits so they can be STRONG bursting with energy to care for the family God gifted them with living Life as He fully intended you to live- HEALTHY!   You must however REGISTER & sign waivers for your safety and mine.

*How do I register?  You sign up to make me your FREE Beachbody Coach HERE and then ALSO sign a waiver when you arrive at PlayFIT.






 What if I have a baby that is too small to play with the other kids? Can I babywear during this workout?  I will show proper modifications for those mamas that wish to wear their babies while they workout! Never worn your baby before? We can get you something that will work for you and I can connect you with a Mama that will teach you all about babywearing!



Do I need any equipment?  Some weeks we use nothing but our own body weight (and babyweight) others we may need mats, or weights which will be announced in the Facebook Group along with what workout we will do. Please request to join that group. I also have a box filled with extra equipment so if you need to just grab the kids and run out of the house that early then do it!

Where do you meet and what time?
We meet upstairs at the Neffs UCC church & preschool in North Whitehall/Neffs area at 9:15am. We start the workout promptly at 9:20am!

Can I bring a friend?  Yes please do! Share with them
 the facebook Event invite, this blog post and ask them to register prior! Also let them know to expect a friend request or email from me- Coach K-Lee!


"Workout Wagon" We have this at PlayFIT and its great to make one at home. You only pull out the workout wagon when mommy works out so the toys are fresh and exciting. Make sure you put them away as soon as you workout ends.




484.221.4326
Team Beachbody Online Health & Fitness Coach

Are you on Facebook? I'd love for you to join me there to get fit INSIDE & out!

Thursday, March 31, 2016

Kale Caesar Salad



Add caption
Add caption
Add caption
Ingredients
1 Bunch of Organic Kale
Cooked Brown Rice, or Cooked Quinoa
1/2 cup of Walnuts pieces
Homemade Caesar Dressing
8 servings, about 2 Tbsp. each
¼ cup Veganaise (or mayo)
1/4 plain greek yogurt Optional or add another 1/4 vegenaise
3 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped or use garlic press
1 to 2 tsp. anchovy paste (you can use fresh anchovies too but then you need blender)
1 tsp. Worcestershire sauce
1 tsp. Dijon mustard


How to:
1-Buy Organic Kale Wash throughly and let dry
2-Rip into bite sized pieces and put into large bowl
3- add cooked quinoa/brown rice and mix
4- in a ball jar mix all the ingredients for the Caesar Dressing mix/shake well
5-Dump on the salad as needed and mix well to taste!
6- add walnuts last and enjoy!

I put them in 3-4 ball jars to take with me throughout the week on the go!






Sea salt and ground black pepper (to taste; optional)Signature.jpg

Wednesday, January 27, 2016

Raw Brussel Sprout Ball jar salad

I must admit it doesn't SOUND awesome but It's amazing and JAM packed with nutrients along with being so easy to make. I had it at an upscale fancy restaurant in Venice Beach, in Los Angeles, California while I was away on a leaders conference! It was amazing and I replicated it making it 21 day fix approved and easy to take on the go! (tip: go heavy on the dressing if your not doing the fix!)

Makes 5 quart sized ball jars (I use wide mouth in case I eat form it on the go)
Each Jar is 2 Greens, 1/2 purple, 1 blue, 1 orange

What you need:
2- 3lbs (depending on size) of Brussel Sprouts (shredded thin)
2 1/2  cups of grapes halfed
5/8 cups of shredded cheese (I used mozzarella)
5/8 cups of shredded raw Almonds (or crushed)

For the Dressing
1/2 cup Extra Virgin Olive Oil
1/2 cup fresh lemon juice
few shakes of sea salt


You can buy shredded brussel sprouts but to save money I bought them whole and put them in my food processor with a slicing blade to shred myself!

To prepare

Add 2 cups shredded raw brussel sprouts to each Quart ball jar.

Add 1/2 purple container (1/2 cup) of halfed grapes on top of brussel sprouts

Add 1/2 blue container (1/8 cup) of shredded cheese

Add 1/2 blue container (1/8 cup) of crushed almonds






 Mix the dressing in a separate small ball jar. I mix and then pour in an orange container the day I eat it. If your not doing the 21 day fix I would add way more then an orange container and even maybe let it soak a day or two!







After you add the dressing SHAKE SHAKE SHAKE!!! Then pour in bowl or eat on the go- the orange container fits perfect inside the jar if you wanted to fill it and take it on the go! 



Tuesday, January 19, 2016

Golden Egg Opportunity


If you've been using Beachbody products for some time now and have grown to love the lifestyle and constantly have people asking you "what are you doing?"  It's about time you did something about it and join my team, so you can GET PAID for doing what a Coach does- be a product of the product and SHARE your journey with others when they ask! If you've ever had a passion for fitness, health and helping others and a desire to quit your JOB and work from home, now is the time to act on it! 

Maybe you are just starting your journey to better health. This is the PERFECT Opportunity for you!! I know what you are thinking.... I have so much weight to lose. Nobody will join my team. WRONG!!! So many people will be inspired by you and can relate to you and your story. They will want to join you!!

  Over the last 2 years, I have built a Successful organization and FAMILY/Team of Coaches. Its been so successful that Beachbody has awarded me the opportunity to open a 2nd business center!!! a GOLDEN opportunity where YOU can benefit BEFORE I open it up on February 1st, 2016


HOW? 
Glad you asked! ;)  I already have a few stay at home moms that signed up that I am excited to help them reach their goals and the sooner you jump on the higher up you will be and benefit from every purchase and sale from everyone BELOW YOU- including my 2nd business center. Does that make sense? You have the opportunity to sign up KNOWING you will have a Successful TOP coach pumping a ton of volume through your business! Team Volume is a BULK of my income- RESIDUAL INCOME!  That means I am basically building 50% of your business and you will get paid every Thursday no matter what!  
 Watch this quick video from me......



*if you are already a coach, sorry :( If not, HURRY - only 7 days till this chance closes!




How do we make income? 
We promote healthy living while getting fit. We be a product of the product testing out the programs and SHARING our experiences and RESULTS with others. We share the UPS and Downs- the highs and lows and NEVER give up!  We wear yoga pants to work… or we work during our lunch breaks… or wherever our cell phone takes us. We work the hours we can. We create our own terms of success.

Are You Wanting More Out of Life? Out of your Career?
Do you have that itch? 
That gut feeling?
The scratch that says, there’s gotta be more… 
This is it. 
This is YOUR MORE…  there is NO risk you can pass your business on to someone else or just remain for a discount and do nothing! 

What’s the golden egg? 
It’s me, personally extending an offer to place you in a POSITION that others would give their right arm for. 
It’s a position that will grow wildly, fast. So it will go to those serious about growing the business.
It’s a position that only until you are placed there could you possibly understand the potential. 
My coaches and I will be creating volume for your team! 
This is a DREAM spot. 

No I am not giving you my left arm but, I am giving YOU my left leg.
It's a big deal. 
*serious inquiries only 
*non-coaches only

This is the ultimate gift I could give to ANYONE ready to get healthy, inspire others, stop living paycheck to paycheck, and start creating their own destiny. 
This is your freedom.


This Egg hatches on February 1st!!! The sooner you get placed the more coaches that will be placed below you! 

Together we will begin a business blueprint for you to create and duplicate a system of success.  The apprenticeship begins February 1st and I cannot wait to work with you!

Reserve your spot! Apply here for a personal phone interview!