BLUEBERRY – COCONUT – MACADAMIA muffins! 

I’m not usually a big muffin fan BUT…these are BOMB! And with busy ams, I feel good about giving my kiddos these healthy muffins!

Enjoy! xo Coach Jen

Ingredients

1/4 cup unsweetened coconut
2 tablespoons plus 3/4 cup all-purpose wheat flour, divided (I used gluten free)
1/2 cup agave nectar
5 tablespoons chopped macadamia nuts
2 tablespoons coconut oil
1 cup whole-wheat pastry flour (I used gluten free)
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/2 teaspoon ground cinnamon
1 large egg
1 large egg white

3/4 cup almond milk
2 tablespoons grassfed butter, melted
1/2 teaspoon coconut or vanilla extract
1 1/2 cups fresh blueberries

Directions
1. Preheat oven to 400 degrees F. Coat a 12-cup muffin pan with cooking spray.

2. Combine coconut, 2 tablespoons  flour, 2 tablespoons agave and 2 tablespoons macadamia nuts
in a small bowl. Drizzle with 1 tablespoon oil; stir to combine. Set aside.

3. Whisk the remaining 3/4 cup flour, whole-wheat flour, baking powder, baking soda, salt and cinnamon
in a medium bowl. Whisk the remaining 1/2 cup brown sugar, the remaining 1 tablespoon oil, egg, egg white,
buttermilk, butter and coconut (or vanilla) extract in a medium bowl until well combined. Make a well in the center
of the dry ingredients and pour in the wet ingredients; stir until just combined. Add blueberries and the remaining 3
tablespoons nuts; stir just to combine. Divide the batter among the prepared muffin cups. Sprinkle with the reserved
coconut topping and gently press into the batter.

4. Bake the muffins until golden brown and a wooden skewer inserted in the center comes out clean, about 20
minutes. Let cool in the pan for 10 minutes, then remove from the pan and let cool on a wire rack at least 5 minutes
more before serving.

Kyle’s Chunky Monkey Oatmeal! The perfect pre-workout energy surge or post-workout powerhouse meal.

1/3 Cup Old Fashioned Oats

1/2 Banana

1 or 2 Spoons of Peanut Butter

1 Cup Almond Milk or to your liking

1/2 tsp Cinnamon

**Microwave 2 minutes**

Stir in 1 Scoop IsaLean Creamy Dutch Chocolate by Isagenix to finish it off.

Add more almond milk or water to get the consistency you like.

Feel free to change up the ingredients a bit to get the taste and nutrition you are looking for 😊

Happy Nom-nom-nomming!

Coach Kyle

These are so good, I may or may not have had them 3x last week!!! Enjoy! xo Coach jen

Chicken and Avocado Burritos

Burritos stuffed with juicy chicken, cool and creamy
avocado, spicy salsa verde and
sour cream!

4 burrito sized tortillas (corn tortillas for glutenfree)
1 pound cooked chicken, sliced or shredded
1 large avocado, diced
1/4 cup salsa verde
1/4 cup greek yogurt
2 tablespoons cilantro, chopped

WEIGHT LOSS vs FAT LOSS!

Weight loss is always a hot topic, everyone wants to “lose weight”. But in reality what you really want to lose is body fat.

Let me break it down…

• Weight Loss. You want to lower your body-weight, the weight of your bones, muscles, organs, body fat, …
• Fat Loss. You want to lower your body fat, the amount of fat your body carries.

With weight loss…

• Your body-weight can fluctuate daily since it’s influenced by your stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain, … You’ll have no idea what’s going on. Take a poop…you’ll lose a pound!
• 2 people with similar height can weigh the same, but look completely different because one has lower body fat than the the other.

To promote actual Fat loss… Build muscle!

• Get Stronger. Strength training builds muscle & prevents muscle loss. In addition, your met rate is directly related to how much muscle you have
• Eat Healthy. Eat whole unprocessed foods 90% of the time.

Bottom line, LIFT WEIGHTS and EAT HEALTHY!

xo Jen

I tried cooking on a cedar plank for the first time this weekend and it was AWESOME!

Enjoy! xo Jen

Remove skin from salmon fillet.
Remove any remaining bones. Rinse the
salmon under cold running water and pat dry
with paper towels.

Generously season the salmon with salt and pepper on both sides.

Lay the salmon (on what was skin-side
down) on the cedar plank and carefully
spread mustard over the top and sides. Sprinkle with a little brown sugar

Set grill for indirect grilling and heat to medium-high. Place the cedar plank in the
center of the hot grate, away from the heat.

Cover the grill and cook until cooked through, around 20 to 30 minutes. The internal temperature should read 135 degrees F.

Transfer the salmon and plank to a platter and serve right off the plank.

If you havent tried grilling fruit you are really missing out!!!! Peaches, plums, and even apricots make perfect grill companions,!

They’re more delicate, so leave the skins on and then peel them afterwards or eat with the peel!

Depending on how toasty you like your fruit, grill for 5-15 minutes but keep your eyes on them… they cook fast (trust me on this one haha)!

Such a yummy summer treat!

Happy Grilling! xo Coach Jen

This is super easy and perfect for these summer bbq nights! I paired it with some tuna steaks on the grill, delicious!

Enjoy! xo Jen

Coach Jen Asian Slaw 

Ingredients

For the Dressing
1/4 cup organic honey
1/4 cup unseasoned rice vinegar
1 tablespoon gluten free soy sauce
1 teaspoon Asian sesame oil
1 tablespoon peanut butter
1/2 teaspoon salt
1/2 teaspoon Sriracha sauce
1 tablespoon minced fresh ginger
1 large garlic clove, minced

For the Slaw
4 cups prepared shredded coleslaw
2 cups prepared shredded carrots
1 red bell pepper, thinly sliced into bite-sized pieces
1 cup cooked and shelled edamame
2 medium scallions, finely sliced
1/2 cup chopped salted peanuts

1/2 cup loosely packed chopped fresh cilantro
Instructions

Make the dressing by combining all of the ingredients in a medium bowl. Stir until the peanut butter is dissolved. Set aside.

Combine all of the slaw ingredients in a large bowl. Add the dressing and toss well. Let sit at least ten minutes so vegetables have a chance to soak up the dressing. Taste and adjust seasoning if necessary, I added a little more salt!

Serve cold.

BLOG – Step Away From That Scale!

I’ve said it before and I’ll say it again 1000 times over… Step off the scale! Hear me out though!

I get it… some people need to know their weight. To those people, I say weigh yourself on the same day and time, once a week. Our bodies fluctuate naturally day by day and even hour by hour. The amount of food you eat and liquid you drink vs. how much you sweat and go to the bathroom all play a big part in that. Although, over the course of a week, any solid weight changes, whether good or bad, will be looking up at you from the scale’s evil face. With that in mind, the scale tells you how much you weigh, not how fit you are.

There are better ways I promise! You will know you are getting fitter and stronger when challenging exercises are no longer challenging or when you’re not huffing and puffing as much in that cardio class. That’s called perceived exertion and it’s a no-brainer. Another no-brainer is your clothing size. Are those work pants getting tighter or looser? Does that shirt button easier around the neck, or no? Subtle changes in your clothes show you a difference in your body composition…  differences that your “weight” will not show you.

Lastly, try progress photos. Save your duck-faces and selfie sticks for social media. I mean front, back and side photos that you can compare as time goes on. Periodic before-and-afters will show you more than “what you see in the mirror”. You get to see yourself as other’s see you and that’s powerful!

Happy Snapping,

KYLE

Variety is the SPICE or RESULTS!

Check out these meal prep tips to simplify your variety and prep!

Here are a few of my tips to keep the VARIETY high!!!

Keep it fierce! xo jen

Meal Prep: Chicken Seasoning

1. Season meat three ways using just one pan.

If you’re sticking to lean meats like chicken, chowing down on the same flavors can get well boring after a while. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, garlic and onion or lemon basil!

Meal Prep: Hard Boiled Eggs

2. Hard-boil eggs in the oven — not in a pot.

 To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch. Pro tip:

Meal Prep: Chop Raw Veggies

3. Chop or spiralize raw vegetables in advance.

Too hangry to make dinner at the end of a long day? Cut veggies in bulk ahead of time to avoid wasting precious minutes chopping on busy weeknights.

Spiral Zucchini Salad

Ingredients

1 zucchini, cut into spirals using a spiral slicer
1 large carrot, cut into spirals using a spiral slicer
1 cup miniature cherry tomatoes

2 tablespoons finely chopped fresh chives
1 tablespoon balsamic vinegar, or more to taste
1 tablespoon finely grated Parmesan cheese, or more to taste

Directions
Toss zucchini, carrot, chives and tomatoes in a bowl; drizzle salad with balsamic vinegar. Sprinkle salad with Parmesan cheese.