Clean Eating Transformation

Transformation photos helped motivate me to start eating clean and lifting weights - I thought "If they can do it, so can I".  I know that you have all probably seen this transformation photo but the picture below is a more recent "after" photo (taken June 2012).

Find what motivates you.  Getting started is the hardest part!

Do you have a clean eating transformation you would like to share?  Leave a comment below and share your story!  YOU can help to inspire and motivate others!

Are you ready to get started?  Read this post to help make it happen!

- Scott & Whitney

Why it's OK to Fail

Over the past few weeks, I have received several phone calls and emails from readers and friends who have either fallen off the wagon or are doubting themselves. I wish that I could tell them and you that there is some magical formula to reach your goals, whether it's fitness goals, work goals or life goals. But, there is NOT.

Let's talk nutrition right now...

The way our bodies respond to different foods and different exercises is trial and error. It is imperative that you try something and stick with it for more than a week! You may see quick changes in your body within a week from a change in diet, but for real change to occur, it takes a little time. If you begin to plateau 2-3 weeks later, no worries. It's OK to fail! Think of yourself as a science experiment - you don't always get the outcome you are expecting on the first try. It takes constant refining to produce the results that you want. As our bodies age and respond to stimuli within nature, stress and family situations, you will need to adapt by changing your diet to suit your altered lifestyle.

Let's talk workout routine right now...

Ok... so it seems right that what we always do, what our bodies are used to, won't work forever, right? Well then why do so many of us fall in a rut of only doing certain exercises, only certain cardio machines? Perhaps, because it is comfortable... we know what we are doing and it doesn't make us sore afterward. If I can't say it enough, CHANGE IT UP!! You will NOT be a failure if you change up your exercises and feel like a fool doing them because they are awkward or you are unsure of proper form. Ask a trainer to help you with proper form - 9 times out of 10, they will help without charging you or pressuring you to sign a contract with them.  (Just don't ask them for a workout plan and expect them to do this for free.) It takes change in your workout routine to "trick" your body and produce positive results. Update: Try one of our workout plans here.

There's my pep talk for today! Don't be afraid to fail! If something doesn't produce the result you want the first time, you can only refine it and try again! This is not failure! It's simply finding a way NOT to do something.

When you just can't get it together read this.

Good luck!

"Italian Stallion" Crock Pot Chicken

Have you tried our Salsa Chicken?  This recipe is just as easy but a few ingredients are changed/added to give it an Italian flair, which is why I named it after one of my favorite movie characters, Rocky Balboa (aka THE ITALIAN STALLION!).  You can add some extra pasta sauce, sliced veggies, and/or quinoa pasta noodles to have a deliciously healthy spaghetti dinner ready in minutes!

Ingredients:

• 3-4 lbs of boneless, skinless chicken breasts
• 5 medium tomatoes
• 3/4 cup chopped onion (we use Vidalia/Sweet)
• 3 Tbsp minced garlic
• 2 Tbsp tomato paste
• 2 Tbsp olive oil
• 1 Tbsp honey

Dry Ingredients/Spices:

• 1 Tbsp basil
• 1 Tbsp thyme
• 1 Tbsp red pepper flakes
• 1 Tbsp oregano
• 1 tsp rosemary
• 1 tsp parsley
• 1 tsp sea salt
• 1 tsp black pepper
• 1 tsp bay leaves

Directions:

1.  Mix all ingredients (not including the chicken breasts) together in a blender/food processor (must hold at least 5 cups - we use a Vitamix) and blend for about 30 seconds until ingredients are mixed well.

2.  Place blended pasta sauce in sauce pan and simmer on low/medium heat for about 10-15 minutes until sauce takes on a thicker consistency and a dark shade of red.

3.  Mix chicken breasts and pasta sauce in crock pot and cook on low heat for at least 7 hours.

4.  After 7 hours, you will notice the sauce looks very runny, this is normal.  Remove crock pot from heating base, shred chicken with a wooden spoon or spatula and as it cools, the shredded chicken will absorb the juices from the pasta sauce.

Macros (based on a 6 oz serving):

• Calories: 160
• Fat: 2g
• Carbs: 2g
• Protein: 36g

He & She Tips: We like to make our own pasta sauce at home so that we can avoid the added sugars and other unwanted ingredients.  You can use the store-bought pasta sauce but try to avoid the brands with a lot of added sugar, preservatives, etc.  Muir Glen is usually a pretty good choice if your store carries it. You can simplify this recipe by adding 3-4 Tbsp of Italian seasoning rather most of the individual spices listed above.

Enjoy our recipes?  Get help with your grocery shopping here.

- Scott