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CORE STRENGTH

The core, consists of the muscles in your abdominal and lower back area. Daily bending, twisting, lifting, carrying, hammering and reaching take a toll on our bodies. All of our movements originate in our core. Even sitting in a chair or standing in place requires core strength. It all starts with awareness. Being cognizant of how you move throughout your day is key. Strengthening your core and keeping it engaged at all times will promote;

* Healthy Back
* Better Balance
* Stability
* Good Posture

I like to keep a timer in the car…. I engage my core and set it for 30 seconds. So for 30 seconds (while still driving) everything is tight. I do this for 3-5 consecutive times then break. Eventually it does become mindless… What a GREAT habit to acquire!!

Stay Strong!

Coach Harriet

You have to try these…they are the bomb!!!

xo Jen

SUMMER VEGETABLE CREPES

INGREDIENTS
1/3 cup plain greek yogurt
1/2 cup chopped fresh chives, divided, plus more for garnish
3 tablespoons low-fat milk
2 teaspoons lemon juice
3/4 teaspoon salt, divided
1 tablespoon extra-virgin olive oil
2 cups chopped zucchini
1 1/4 cups chopped green beans
1 cup fresh corn kernels
1 cup part-skim ricotta cheese
1/2 cup shredded Monterey Jack cheese
1/4 teaspoon freshly ground pepper
4 9-inch “ready-to-use” whole grain crêpes,

PREPARATION
Stir greek yogurt, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Tips for S.M.A.R.T. Goal Setting!!

As fitness enthusiasts, its easy to get wrapped up in the big picture! We all do it… You wake up in the morning and wish you had those shredded washboard abs, strong striated arms and shoulders, rock solid quads/hams/and glutes! What’s not to want! When setting a goal for yourself, it’s easy to say, “I want to get tighten up.” or, “I want big muscles “. Even with these goals, we all know that this is something that simply cannot be achieved overnight! My challenge for you, is to set more SMART (Specific, Measurable, Accountable, Realistic, Timeframe) goals to help you get what you want one step at a time!

You can do 10 push-ups without stopping. An example of a SMART goal, would be, “In one month from today, want to be able to do 25 push-ups without stopping”. The exercise itself is specific! The goal is a measureable number! Knowing where you are and where you need to go will keep you accountable! One month is the timeframe to accomplish the goal! The Realistic** aspect will vary by the individuals physical ability.

To make a road map for yourself…
– On Monday/Wednesday/Friday of Week 1, I will do 10 pushups in the morning and at night!
– On Monday/Wednesday/Friday of Week 2, I will do 15 pushups in the morning and at night!” etc…

Its important to have a big-picture goal, but its even more important to have a map of how you plan on getting there! Seeing the progress will not only be aesthetically pleasing, and mentally pleasing as well! There’s no better feeling in the world than knowing all the work you put into a project has paid off! Setting short term goals WILL get you to your long term goal!

Keep it fierce!

Mike & Your NV Coaches

These are the BOMB!!!! Super easy as grab and go meals!

Enjoy xo jen

Mason Jar Chicken Taco Salad

Heat 1/2 tablespoon of olive oil in a large skillet over medium heat. Cook the chicken breast until slightly browned and no longer pink on the inside. Set aside in a small bowl.
Add the remaining 1/2 tablespoon of olive oil into the pan and heat at medium-high heat. Cook the carrots until they begin to soften, about 3 minutes.
Turn the heat down to medium and add in the pepper, onion, and garlic. Cook until soft.
While the veggies cook, place the cumin seeds in a small, dry pan over medium-high heat and toast them, stirring frequently, until golden brown and fragrant, about two minutes. Transfer them to a cutting board and crush. I use the bottom of a glass, which works really well.
Add the crushed seeds into the pan with the veggies and season with salt. Mix well, and turn off the heat.
Scoop avocado into a small food processor, add the lime juice, and blend until smooth and creamy. You can also just mash them together in a bowl.

Putting it all together:

Place 1/2 cup of salsa in the bottom of each jar, spreading evenly. Gently spread the avocado/lime mixture on top. Then, add in the cumin and roasted veggies, followed by the chicken. You may need to lightly press everything in to get it all to fit.
After the chicken, add the chopped tomatoes, and then the cucumbers. Finish off by dividing the cilantro and then as much spinach as you can stuff in there!
Seal and refrigerate until ready to devour.

These are BOMB!!!!!!!

Enjoy! xo Jen

Ingredients

1 cup finely chopped red onion
1/4 cup thinly sliced fresh basil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) salmon fillet, skinned and chopped
1 tablespoon hot pepper sauce
1 large egg white
Cooking spray
4 whole wheat buns
Preparation

Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.

Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted buns.

80% nutrition and 20% workouts, yes it’s true!
Most of us are not serious athletes, which means we do not need the same type and amount of fuel (food) as pros. Over consumption of calories makes it impossible to change your physique, as well as not eating enough. Most women gain weight in the hips and thighs and for men it sits in the midsection. Even though we might be building a significant amount of muscle in these places, exercising isn’t simply enough to singe those areas and lean out. This is where nutrition will make or break you from getting those abs or that nice firm butt you have been working so hard on. Depending on your level of physical activity determines how much protein, fat, and carbs are needed to be consumed to reach your goals. You can’t out train a bad diet! Change your eating habits and the results will start rolling in!
Coach Dee xoxo

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