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OMG…this is so easy and so tasty!!!!

enjoy! xo Jen

INGREDIENTS:

4 boneless, skinless chicken breasts (about 2 lbs total)*
2 cups favorite organic salsa
salt and pepper

DIRECTIONS:

Place chicken breasts in a slow cooker and cover with salsa. Toss until the chicken is covered.

Cover and cook on high for 4 hours (or low for 6-8 hours), or until the chicken shreds easily with a fork. Shred the chicken in the slow cooker and toss with the remaining salsa and juices until well-mixed. Serve immediately, or refrigerate in an airtight container for up to 5 days. (This chicken also freezes well.)

I make this bad boy EVERY week and it has to be the easiest and most satisfying breakfast I have!

Enjoy! xo jen

Crustless egg white quiche

Preheat oven to 400

Spray pie pan with non stick cooking spray

Layer fresh spinach

Poor egg whites

Sprinkle low fat cheese

BAKE for 30 min

DONE!

Coach Rich Spicy Shrimp Tacos!

With warmer weather on the horizon it always seems like our taste buds change. We want lighter foods, fresher, more spice etc. We also want to spend less time in the kitchen and more time outside soaking in the sun. Although we’re not quite into a heat wave this quick protein packed meal (51g of protein) with definitely heat up your taste buds. The best part is they only take about 3 minutes to make!

– Heat up oiled pan
– cook 1/2lb of peeled shrimp adding in smoked paprika, cayenne pepper to taste
– warm up your corn tortillas
• place shrimp in tortillas
• add avocado, cilantro, salsa, greek yogurt and fresh lime
• EAT!

Keep it fierce! Rich 

I love chocolate. I have been trying to find things to satisfy it without being detrimental to meal plan. I have tried several different recipes and many of them have come out bland and way too dry. Once I added the coconut oil it was perfect! It is AMAZING!

xox Jen

1 scoop of whey protein powder (I like Isagenix Isapro)

2 tsp coconut flour
1/4 tsp baking powder
sweetener of choice (I use agave)
2 tsp unsweetened cocoa
2 egg whites
1 tsp coconut oil
1Tbsp almond milk (or milk of choice)
1/2 tsp vanilla

Mix all ingredients together well in mug. Cook mug in microwave for 45-60 sec. Top with peanut butter fluff topping. ENJOY!!!

For Peanut Butter Fluff Topping:

2Tbsp plain greek yogurt
2 Tbsp almond milk (or milk of choice)
1 Tbsp of powdered peanut butter
Sweetener of choice

Juice…from a bottle.

Let’s talk about juice for a minute. People often purchase juice when they are grocery shopping for a new lifestyle… and I am going to tell you why it is actually as equivalent to a 2 liter bottle of soda. YES.. I said it is equal to soda.
If you take a gander at the nutritional facts on the juice label it will tell you there is zero fat, 15 mg of sodium and maybe 3g of fiber. Im sure your all thinking that’s great… low sodium, low fat, but wait… Only 3 grams of fiber you say? Considering we get most of our fiber intake from veggies and fruits how can this be? Let’s scroll down and look at the carb content.. 32 grams of carbs! Holy moly…. and 28 out of the 32 grams of carbs is ALL SUGAR. The same as a serving size of soda pop my friends. Oh, and 1 gram of protein. Womp womp. Sorry to my juice lovers but let’s face reality here and cut it out of your diet and have a handful of berries or an apple instead.
Keep it fierce
Dee

These days I am ALL about convenience…these overnight oats at the BOMB!

Enjoy!

xo Jen

Ingredients
OATS
1/2 cup unsweetened plain almond milk
3/4 Tbsp chia seeds
2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy)
1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
1/2 cup gluten free rolled oats
TOPPINGS
Sliced banana, strawberries or raspberries
Flaxseed meal or additional chia seed
Granola
Instructions
To a mason jar or small bowl add almond milk, chia seeds, peanut butter, and maple syrup (or other sweetener) and stir with a spoon to combine. The peanut butter doesn’t need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
Add oats and stir a few more times, then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
Cover securely with a lid or plastic wrap and set in the refrigerator overnight (or for at least 6 hours).
The next day, open and enjoy as is, or garnish with desired toppings (see options above).
Overnight oats will keep in the refrigerator for up to 2 days, though best within the first 12-24 hours.

CHECK YOUR HEART RATE!

Have you ever been in a small group training and wondered why the person next you keeps checking their watch? Well chances are they’re not just checking the time; more likely they’re checking their heart rate.

Heart rate monitors can be a great tool to help you estimate your calorie expenditure during workouts. They provide you with an estimate of your heart rate and often allow you to plug in factors such as age and weight to get your calories burned. The first thing to understand is the difference in hear rate numbers.

First up is maximum heart rate which is your body’s max energy output. This would be a number that’s not sustainable for more than a few seconds. The easiest way to calculate this is subtract your age from 220. (i.e. A 20 year old person would have a MHR of 200) Remember that Maximum heart rate is not a trainable attribute. Which means as you become more fit your maximum heart rate does not change. Instead the more fit you become the more work you can do at your maximum heart rate.

Next is your target heart rate. This number is where you want to be in your workouts to maximize fat burning efficiency. This number is generally 70-85% of your max heart rate.

If you don’t have a heart rate monitor don’t panic we can still calculate your heart rate simply stop exercising and check your pulse for 15 seconds then multiply the beats you counted by 4 to get current heart rate.
Booooom! Enjoy!

Derrick

“I have learned first hand that your “I am” is way more powerful than you “IQ”. Believe in yourself” – Martin Rooney

It’s a simple quote from one of the most inspiring coaches there is yet simple is all it takes sometimes. It’s changing “if” to “when” and “I will” to “I did”. But it all starts with believing in yourself. No matter what your goal is whether it be in fitness or life; you are in the drivers seat. You have the most control over the situation than anyone else. Problems and obstacles are going to cross your path regardless of how hard you try to avoid them. It’s what you do with those problems that make or break you. Change the path if you must but never the destination. There is without a doubt a power behind mindset that when used through positive reinforcement, outlook and vibes that can make you unstoppable. But it all starts with you.

Keep it fierce!

Coach Rich

Metabolic Conditioning

by Jen DiCandia

What it is not?

Lets first cover what metabolic conditioning is not. Metabolic conditioning is not interval training. Metabolic exercise is also not aerobic exercise. If the body is not being pushed into the anaerobic zone at times, you are not doing metabolic conditioning. If you are taking long rests between sets, avoiding elevating your heart rate, and your workout lasts longer than 40 minutes, then you can be pretty sure you’re not doing metabolic exercise.

What it is?

Metabolic conditioning is pretty bad @$$!  When you are doing it you will know it.

In these types of movements you are not aerobic or anaerobic you are both. You will spend periods of time in the aerobic zone and periods of time above the lactate threshold. You are not just doing cardiovascular training or resistance training you are doing both. Your not isolating any particular area of the body, you are simultaneously exerting every muscle you have available. You will be moving up, getting down, exploding through a set of heavy squats, repping out as many push-ups as you can, and blasting through a 1-minute sprint. And all of this will be done with little rest between exercises. You will usually be carrying some sort of weights with you throughout the workout, abandoning them only briefly to complete a sprint drill or two.

The Benefit

Metabolic exercise is about burning the maximum amount of FAT calories possible during a workout. It is also about generating a metabolic “ripple” effect that will burn fat for many hours after the workout.

Check out our metabolic conditioning schedule at www.nvyourbody.com