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"THERE ARE ONLY TWO DAYS IN THE YEAR THAT NOTHING CAN BE DONE. ONE IS CALLED YESTERDAY AND THE OTHER IS CALLED TOMORROW, SO TODAY IS THE RIGHT DAY TO LOVE, BELIEVE, DO, AND MOSTLY LIVE." -- Dalai Lama

Saturday, January 24, 2015

Last week's meal prep


Last Sunday I got home in the evening after grocery shopping and visiting my mom and niece so I got straight to cooking. I baked everything in the oven all at once.

Preheat to 375F. Spray a baking sheet with nonstick spray and place the chicken breasts on the pan. Season as desired. I used the Mediterranean season mix from the 21 Day Fix recipes - it's one of my favorites to use now. Pop those into the oven for 30 minutes and check on them. I use my beloved meat thermometer to tell me when the chicken is at 180F. If you don't have one just make sure that the juices run clear.




Spray another baking sheet with non stick spray and chop the zucchini into 1" slices and cut those in halves and quarters so they are all close to the same size. If you like onion chop some onion into bigger pieces and throw that in there as well. Drizzle with extra virgin olive oil and season with salt and pepper, toss in the oven with the chicken and carrots for about 30 minutes or until they are cooked to your liking. Some people prefer them more cooked through and others enjoy them being a bit crunchy.


The carrots didn't turn out as well as I had hoped because I normally cook them on a higher heat - I like them soft on the outside and a little bit crunchy in the middle. If you're pressed for time they will turn out but I do suggest waiting until the zucchini and chicken are done and then turn the heat up to 400F and bake for 15 minutes, flip/stir, and cook for an additional 10-15 minutes. Cut carrots in thirds or quarters lengthwise, depending on length, and then cut those pieces into halves and quarters so they are close to the same size to ensure they cook evenly. Spray the grill/pan with nonstick spray and spread them out evenly. Drizzle with olive oil and season as desired, I used salt and pepper.

Meal prep doesn't have to be hard. You just have to dedicate a block of time on your weekend to getting it done and you'll make better food choices for at least a few days.

Thursday, January 22, 2015

Zucchini frittata


*I had more pictures but they decided to not work and I have already deleted them off my phone :(

I had some zucchinis I needed to use so I decided to use them with my favorite food - eggs! This was super easy and fast to make for my dinner tonight and will be my breakfast tomorrow morning :)

Ingredients:
  • 4 eggs
  • 1 c. egg whites
  • 3 small zucchinis, shredded (2-3 cups)
  • handful of spinach
  • 1/4 c. white onion
  • 2 sprigs of green onion
  • 1/2 c. shredded cheese

Preheat a medium to large size pan on low to medium heat. Chop the onion and spray the pan with nonstick spray before adding them.

While those are cooking, wash and shred the zucchini and squeeze as much of the water out as you can. Use a strainer or paper towel to do this.

Once the onion is soft spread the zucchini in the pan and add a handful of spinach on top and put a lid on to let everything steam and wilt for about 5 minutes.

Pour the eggs over the veggies and push down any spinach that is sticking out and put the lid back on for another 5 minutes. Once it's mostly cooked through pop it into the oven on low broil with the rack higher or on high with the rack lower. Ovens vary but I cooked this for 6 minutes on low broil and then added the cheese and green onions for 3 minutes until the cheese was melted and brown.

Let cool for a few minutes so you don't burn your mouth and cut into quarters and enjoy!

Nutritional information per serving (1/4 of the recipe):
Calories 183; Protein 19g, Carbs 5g, Fat 8g

Tuesday, January 13, 2015

Represent represent, Cuba!


I am back from Cuba! It was quite an adventure, the weather was beautiful but I was very ready to come home.

I only worked out twice while on vacation and they were both about 10 minute workouts... I tried going down to the gym there but people were using the mats and then the power went out when I had just started running on the treadmill.

The first workout I did in the room was pushups, jump lunges, Russian twists, and squat jumps. I did 10 of each twice through. The second workout I did was a 10 minute ab video a friend of mine found over a year ago. I like to add it onto my workout at least three times a week and I definitely notice more definition and strength when I do it regularly.

When eating at the buffet for meals I tried very hard to stick to 21 day fix portions for meals but the desserts were too good to pass up most days. My mom actually asked me if I lost weight when I got back haha, she's too sweet.

I have also now combined my Kelsey In Motion facebook page with my K Schick Fitness page in case anyone is wondering why they're seeing a new name posting. I didn't want to have to worry about posting to two pages so now you can still see my posts :)

Alright, time for work. I hope you have a wonderful day where ever you may be in the world!

--Kelsey

Friday, January 2, 2015

A new beginning

Happy new year!! It's that time of year that people makes new years resolutions and decide they want to get in shape and start eating healthier. Did you know that only a small percentage of people that make these resolutions actually keep them?

Last January I made a new years post about making changes that you will keep, so I've copied part of that post to help you start 2015 off with a great start:

For food ideas check out my recipe tab. As I've mentioned before I love Michi's ladder, a tool from Beachbody. It's very helpful to plan balanced meals and snacks. I also found that using a calorie tracker such as My Fitness Pal will help you get on the right track and make you more aware of how many calories you are burning and how many you're consuming. It's quite an eye opener because there are many things I thought were healthy that were full of sugars and empty calories.

Check out the Fitness and Health information tab for some other great links from magazines that I've found over the last year. There are so many resources out there!!! And it's incredible how many magazines publish information on their website for you to use without having to subscribe to their magazine.

After a year and a half of this amazing and rewarding lifestyle here are some tips that I'd like to pass along:
  • Prepare at least your lunches for the week on Sunday (or whatever day works for you)
  • If you have the time, prepare your snacks and dinners for the week as well (no excuses if healthy food is ready for you to grab in the fridge)
  • Allow yourself to have treats IN MODERATION. If you cut yourself off completely you risk losing control, binging, and then feeling awful. Have a treat here and there, again, in moderation. (Edit 01/02/15: a good rule is 80% of your daily calories from nutrient dense food, and 20% of your calories from a treat. Also, try following IIFYM (if it fits your macros) as this is a very flexible way of eating that allows you to enjoy the food you like.)
  • Make the time to workout. If this is a priority you should make it a priority. I workout as many days of the week as I can because I never know when I won't be able to after work. When I work early shifts I workout after work. When I work late shifts I workout before work.
  • Results take time. Don't give up because you don't see a change on the scale or your body. It took time to gain the weight so it's going to take some time to lose the weight.
  • Just because you worked out today doesn't mean that you're 'allowed' bad food. You're not a dog, don't reward yourself with food. **FOOD IS FUEL FOR YOUR BODY, NOTHING ELSE**
  • Drink lots of water and cut out pop - even juice has a lot of sugar. I really only drink water and coffee with cream. I only drink diet pop if it has alcohol in it ;)
  • Try to eat veggies with every snack and meal.
  • REMEMBER: finding what works for you takes time. Everything I post on here is what works for me and may not necessarily work for everyone. Tweak your diet and exercise after 2 weeks if you're not noticing a change in how you feel. Some people prefer 3 large meals a day whereas I prefer 3 smaller meals and 2 snacks throughout the day.
  • If you find that these are too many changes, try incorporating one or two of these into your life a week or 2 at a time. Drastic changes can be intimidating and overwhelming. Try starting with drinking more water and concentrating on what you're eating before you start adding exercise in. I lost 8 pounds by tracking my calories before I starting working out.
  • My last tip: Try not to eat after dinner. This was probably the hardest habit for me to break. I love eating cereal before bed. But your metabolism slows way down when you're sleeping so eating before bed can damper your results.

I hope you find health and wellness in 2015 and if I can be of any help then please comment on here, email me at kschickfitness@gmail.com, or message on my facebook page(s).

Cheers,
Kelsey