Chicken Caprese

Chicken Caprese (21 day fix approved)

Hey there!!  It's Sunday and that means it's time to clean out the fridge before buying new groceries for the up coming week.  Something that I hear and totally understand is where to start when it comes to clean eating?  I'm a simple girl and like to share with others ways to keep things simple as well.  For example this simple snack was something I had earlier in the week with tomatoes, fresh mozzarella, and a drizzle of balsamic vinegar.  If you're following along with the 21 day fix this would be 1 blue, 1 green, and 1 teaspoon.  So to keep things simple I created lunch today using the same 3 ingredients but added chicken to make a complete meal vs just a snack. 

 

 

 

 

A simple chicken dish with your favorite classic "caprese" ingredients!
 

Prep: 5 min Cook: 15 min Total: 20 min

 

Ingredients:

• 2 Tbsp. olive oil
• 2 boneless, skinless chicken breasts, pounded to uniform thickness
• 1/2 cup good-quality balsamic vinegar
• 2 cups grape or cherry tomatoes, halved
• 1 cup fresh mozzarella, torn into small pieces
• 1 cup lightly-packed fresh basil, torn

Directions:

To Make The Chicken:

Heat oil in a large skillet over medium-high heat. (You will know that it is ready when the oil is shimmering, or it sizzles when you place a drop of water in the oil.) Add the chicken and cook for 3-4 minutes on each side, or until the chicken is fully cooked and the juices run clear. Remove chicken and set aside.

To Make The Balsamic Reduction:

Heat balsamic vinegar in a small saucepan over medium-high heat until boiling. Reduce heat to medium-low and simmer for 10-15 minutes until reduced by half. Remove and set aside.

Putting the dish together:

Plate the chicken, then top with sliced tomatoes, mozzarella and basil. Drizzle with the balsamic reduction. Serve warm.

21 day fix:
1 teaspoon
1 blue
1 green
1 red
If you would like accountability and would like to learn more about the 21 day fix.  Apply below and we can chat:
 

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Healthy cereal for the kids

Healthy cereal for the kids

Hey there!  Weekends always remind me breakfast and enjoying family time along with that comes what to eat.  If your kids are anything like mine going to the grocery story leaves one wanting to stress eat.  As a busy mom of three and a husband that is fully committed to our excavation business grocery shopping is not a fun taste to do weekly.  However this past week I ended up in going with my mom!!  What a treat you know what I mean the banana and apples were not brown by the time we got home from getting stepped on.  So all the kids loved having grandma to themselves which left me searching the store and reading labels and looking at ways I can improve on what I feed the family.  I know from many clients they want to know what to look for in cereal and how to offer the best that is out there.  Sure there will always be “better” options however I like to find balance for my kids.  The main thing I like that these ones have to offer are:

No high fructose syrup
No artificial flavoring and preservatives
Sea salt
Organic whole grain wheat
Low sugar
Non GMO
Gluten free (peanut butter one)

Yes my 3 year old managed to put in the cart author cookies....

I must say I've tried all of them as well and they really do still taste good without all the added chemicals that most cereal contains.  I also enjoy cooking breakfast foods and found a new favorite pancake mix that only needs water added to it.

It's kind of crazy that they are made out of sweet potatoes and don't have a weird texture.  I know I know some "healthy" pancake mixes end up funky and more like a sponge on your plate then a pancake.  It was super fun to cook brunch for our house guest today and everyone that tried these really enjoyed them as well.  Ad them to the grocery list this coming week. Let me know what you think!!  The brand is arrowhead mills.

On the move

On the move

Hey there!!  I know for some of you, you follow me for motivation and recipes and I LOVE doing that.  However there is an entire opportunity that comes with being able to share my story with others.  A little background about myself I was a waitress all through high school until age 27 when my husband and I made the choice I would stay home with our first born.  I loved working and liked the fact that when I was waitressing I was serving others and creating an income.  I hated building someone else dreams and hated working weekends but enjoy other angles of what a waitress does.  It might sound really crazy from the outside looking in but that is pretty much what I do as a beachbody coach.  I serve others, offer a service, train others to do the same, but here is the really cool thing from my kitchen table I'm making an impact.  It truly causes me to jump out of bed knowing the choice I made 22 months ago to step out of my comfort zone would make such an impact.  You see my entire life I struggle with self worth and always trying to be the best I could be.  As a coach because of being willing to put myself out there I'm inspiring others and their lives are impacted in a positive way.  Just this week a coach on my team went to a regular doctor check up and was able to come off of medication for high blood pressure.  She is someone that has been through a challenge group has an amazing transformation underway and is inspiring others to do the same.

A few other REALLY cool things about coaching when you put others first and wake up with a mindset of making a difference your income follows.  You will hardly hear me talk about income but what I do while my kids sleep and watch an afternoon show replaces the income of working as a waitress. 

I set my own pace!!  It's not like working for someone and I do the same thing with my coaches if they want to run with the business I'm there giving the tools needed to reach their goals.  If they truly just want a savings on shakeology that cool too (Who doesn't like a savings).  If your someone that just wants to help a few friends and family that's cool too and I will be able to guide you in that direction.

I don't have an "office" that I report into!!  That's the cool thing about a mobile office.  In the past month I've been able to continue to grow my business while packing up, moving, and getting a house and barn ready that has been empty for 8 years.  Yes I do plan my time very carefully but in this very short life I'm willing to do the things others will pass on to have more freedom 5 years from now.  Yes I made a quick training video while painting the new place!!

 

 

This is a business you can work from your phone from anywhere!! 
I was reading this morning about the perfect "career" and what it would look like
Here is the list given:
No boss
No commute
No alarm clock
No employees
No politics
No compromises
No discrimination
No education requirement
Here is what my "career" looks like as a coach:
Something positive
Great service
Unlimited income
Residual income
Enjoy people you work with
Time freedom
Something meaningful
Personal growth
Lots of perks (free trips)
Low risk (If you try it for a month and it's not for you no big deal you didn't invest $100,000)
Tax benefits (yes that includes shakeology)
Fun
Low start up cost (40 bucks)

What might hold you back?  A sense of taking a chance is involved anything great and worth while doing will take some kind of risk.  This type of business  your taking a risk on yourself.
I will be hosting a 3 day open house held online starting Monday the 22nd with no strings attached just a place to learn more about coaching and if it would be a good fit for you.  First if we are not already friends on Facebook send a friend request to:https://www.facebook.com/rachel.fledderman
From that just send a quick message let me know you would like to be added to the group. 
Or fill out this attached form

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Green Grape and Avocado Quinoa Salad

Green Grape and Avocado Quinoa Salad

It’s been such a full week with moving a family of five and buying our first horse.  I could not be more thrilled to be blogging while the kids play outside and have room to just be kids.  This time last week I was in the middle of packing everything up and trying to make sure everything ran smoothly and then I ended up turning quickly and fractured part of my foot.  A week later and it’s feeling much better not what was in the plans and thankful for family that helped out.  This past Monday I started a five day “Summer Salad” group that is 5 days long.  My amazing coaches put together their favorite recipes and we created this group together.  Amy within our team shared this recipe and I could not wait to try it.  As my sister headed home for a few days she made this recipe for our first family get together at the new house.  Sunday evening with boxes getting put away and beds made we cooked on the grill BBQ Pork (hot dogs for the kids) and lots of fruit and veggies.  The first of many family meals at the new place and this recipe will be served again.

Ingredients:
Zest and juice of 1 lime ...
3 tablespoons extra-virgin olive oil
Kosher salt and freshly cracked black pepper
4 cups cooked quinoa, cooled
2 cups green grapes, halved
1 1/2 cups diced cucumbers 1/2 cup fresh mint, roughly chopped
1/2 cup fresh parsley, roughly chopped
4 scallions, white and light green parts, sliced
1 avocado, diced
Directions:
In a large bowl, whisk together lime zest, lime juice and olive oil. Taste and season with salt and pepper.
Toss all ingredients together and serve either chilled or at room temperature.

Enjoy!!
This was the sun coming up yesterday

Key Lime Shakeology Pie

Key Lime Shakeology Pie

Good morning!!  A new week and a new day is underway I've always been a morning person but the past few weeks pulling myself out of bed first thing is not the easiest.  Our mornings during the week are pretty standard I wake up workout before my mind tells me other wise.  Get my husbands coffee made he drinks chocolate shakeology and two very strong cups of coffee (keep in mind we have 3 child 3 and under) and for the past year I've been drinking chocolate shakeology as well.  After becoming pregnant last summer it was the only flavor my taste buds wanted.  Crazy how your body changes while being pregnant.  However this month with it being warmer and ready for a change I ordered Greenberry shakeology in the past I always drank it with frozen blueberries, ice, and water. 

Today's healthiest meal looked like this-

Key Lime Shakeology Pie
Ingredients:
4oz plain Greek yogurt
1 scoop Greenberry shakeology
Ice
4 oz almond milk
1 tsp. raw honey
juice from half a lime
3 oz water

When you want this but know you need natural energy for the day I rely on shakeology.  Probiotics keeping this family healthy and my taste buds happy.

Have a wonderful Monday!!

On the move with nutrition

On the move with nutrition

Hey there!! Whether you’re in the middle of moving, thinking about moving, or remember a busy time in your life a lot of things will come to mind.  Right now we happen to be in the middle of a move!!  And you know the one thing that really makes a key in all of this?  Nutrition.  Whatever your summer months look like I think they will its safe to say you won’t be bored.  I talk to a lot of folks in a weeks’ time and most of them are trying to plan out how fitness and nutrition can work for them.  So I want to offer something I’ve never done before but truly feel it will be helpful for those wanting to gain more energy, start to see momentum with the scale, clearer skin, and a healthy glow without committing to working out.  I get it!!  Your workout will be running the kids to the pool, weekend bike rides, walking the baby with the stroller, hiking while on vacation, etc.  But one thing will stay the same as this summer moves into full swing.  Nutrition. 

 

 We will eat no matter what, we will spend money on food no matter what.  My goal as your coach is to help others shift in seeing great nutrition can happen on the go.  Within this 21 day accountability group starting June 15^th I will share how I’m in the middle of moving and making the best of planning out the week.  Family friendly meals for the entire family that require less time in the kitchen.  We will tackle portion control and still be able to fit in those s’mores around the camp fire or a weekend glass of wine. 

If find from clients and myself the accountability is golden!!  We all wake up Monday morning and say this week things will be different but reality is life sets in and it goes beyond just wishing for change but rather having a plan in place and accountability to check in from any location from Facebook. 

 

What is required?  While for 21 days I want to get to know you and your goals, work with you on what will help with your life style in return I will ask you check in daily and be a part of the group.  I also require one meal a day to be shakeology this is a no brainer if your busy you understand the importance of keeping things simple.  My sister did an amazing job sharing how shakeology can  break the diet cycle .    

 

This was breakfast this morning and can I just say the key lime greenberry shakeology was amazing!!  Since last summer the entire pregnancy my taste buds changed and I could not drink anything but chocolate shakeology.  Stay tuned for the recipe it will be coming this week.

In order to get started and set you up with saving the most bang for your buck create a free account once I see that free account has been created I will email you with the email provided to learn more about your summer schedule and how this group will help in meeting your nutrition goals.

FREE ACCOUNT

What are you going to do with the barn?

What are you going to do with the barn?

Good morning!!  I was up early this morning and was thinking about the past week.  As others find out that we are moving to the location we will call home the first question everyone wants to know is what about the barn?  You see most know with our excavation business the equipment we have and maintain takes up a good amount of garage space on another location.  So most assume that our goal is to turn the main barn into a large shop.  No way!!  My husband and I have always shared a common thread of thinking and the entrepreneur in each of us says explore a new business.    So of course we knew and can envision a working farm with boarding horses have a horse for myself and the kids as well.  A place that has summer camp days and others will be able to come and ride as well.  A place where private riding lessons are given and show winning horses are trained.  A place we call home but others will call it home as well.  A place when the kids say I want to have chickens we jump in the truck and make it happen.  So no way will the indoor ridding arena be turned into our excavation shop.  This will be a working farm and we will be opening up an LLC called Windfall Farms!!  Yep the name is available that was one of the first things I looked into.

 

As I reflect a bit on life this morning a few things about the past that even makes myself question how we got here.  I really struggled in school I mean for real learning never came easy I was that student that had a hard time sitting in a traditional class room and hated learning from a book or someone preaching the material from the front of the room.  There were two classes that held my attention Math and woodshop.  I took the information I found was lifelong useful and applied it.  I know my parents prayed a lot that I would just graduate and I did however school to me was a waste of time but that’s what you do growing up.  Sorry I said that but it’s true in high school while others were planning out what party to head to for the weekend I was planning on what extra shifts to pick up on the weekend as a waitress.  In the back of my mind and what I want to encourage each of you to do is work off of what your strengths are.  Mine strengths were not academic but I always had this really strong work ethic and thought do a little bit more then the next guy is willing to do.  You can have all the brains in the world and be lazy and never do much with it.  Take time each day to reflect on what makes you get out of bed in the morning and is something that self-motivates you for me its working.  Everyone will be driven and created in a different way but God doesn’t make mistakes and everyone has a purpose.  It’s taking the time to find it and then use it.

Last night while recapping the day I also thought about how cool it was to see my sister and her kids show up as a surprise visit to help clean out the barn.  I little bit about our family two years ago I was having a hard time losing the baby weight and found a system that worked amazing and of course sharing it with those closes to me was important.  My sister Jeanette had this amazing transformation and after a local job with giving riding lesson and working with horses changed 15 months ago I suggest like 6 times she turn her story into a business and become a beachbody coach.  Here is the really cool thing about what we do as coaches is yes we help others reach their fitness goals but at the same time able to create more freedom with time.  If Jeanette was still working a traditional job jumping in the car and driving 2.5 hours would not be in the cards. There will be opportunities every day that can change the current situation and become life changing.

 

Whatever your dreams and goals might be in life know that persistent, hard work, and taking risk every day will eventually turn into something.  Timing is everything as well at any point in the past four years of working towards this big push goal I would have liked to call this farm home but it wasn’t in God’s time as hard as it can be to hear it’s true.  I can see how each piece was being put together to come together.  We grew up on a small farm with 40 acres and it was known by everyone that you can stop in and visit. This place we will call home as well will be a place others can stop in and enjoy as well.  Stay tuned to meet our first furry family member over the next few months.

 

Our little peanut

 

21 day fix meal plan

21 day fix meal plan

 

 

So many things I want to share with those of you that have interest in the 21 day fix!!  For some you have seen others in your life have an amazing transformation with this program or maybe you seen it on TV and already ordered it but you have a lot of questions.  So my goals as a beachbody coach is to support and give some guidance while you do the program.  First off let’s talk about the workouts themselves who are they right for?

 

ANYONE

This is a program I can truly recommend to any age group.  I personally did the workouts my entire pregnancy and modified the modifier.  When doing to 30 minute workouts there are light weights that will need to be used so if you’re just starting out you would want to use either 3 or 5 lbs. until you build of your strength.

What does a meal plan for the 21 day fix look like?

This is just a sample to give you an idea of what you would be eating during the 21 days.  This is not a starvation plan where you are limited on calories or counting calories pretty much if it fits in the container you can eat it.  Each person will figure out what bracket they fall into before starting the program for example someone weight 150 lbs. will not be eating the same amount of containers as someone 215 lbs.  This meal plan is based on the first bracket.

I'm personally doing ChaLEAN Extreme however I love how simple it keeps nutrition that I still use it.

Next what all is included in the challenge pack?

Well you will receive your containers, workouts, free shipping, free access to beachbody on demand, free coach, and 30 complete meals.  What do I mean by complete meals, well shakeology is just that a meal you can make and take on the go, without waste, without prepping, it’s equal to eating 5 salads with an additional 70 super foods. This entire package is 140.00 but only for a short time.  My sister did an amazing job writing out a blog post about breaking the diet cycle- What is shakeology all about?

 

What kind of recipes and dinners will I make for the family?

Creamy Avocado Pasta

 

Beef Stew

 

 

 

I like showing others this is not some crazy diet with little taste.  My goal is to help others create a habit of daily working out and a way to eat healthy in order to create a lifestyle.

 

Results?

This was from a past challenger and I wanted to share for a few reasons.  She had purchased a few workouts from me before but never wanted to commit shakeology or a challenge group.  Then she decided enough was enough and purchased the 21 day fix challenge pack and joined in a challenge group.  She is a runner and since then using the 21 day fix for training as well.

 

Why work with a coach?

Because I've been there, the box will come and my goal is to help you to get beyond just purchasing it but using it.  Setting up your own meal plan, your workout space, scheduling in your workout with a crazy schedule, I help with figuring out your why, also doing the program and checking in from any location from Facebook with others that are doing the same program.  I think there is a power in numbers!! As someone that is extremely independent it took me months to reach out to my coach and join my first accountability group, after I did it was the best decision I ever made and I enjoy sharing it with others.

What is a challenge group?

So, the group is a select group of people that I will choose that are committed to getting the results and that are ready to truly make a change.  I will have a closed online support group where each day you will get a post from me, a video, or a tip to keep you motivated accountable and moving in the right direction.  I will help you plan out your meals, give you ideas, and help you stick to it.  You will be required to participate in the group discussions, get the challenge pack that includes both the shakeology and the workout program to maximize your results.  I find that when I incorporate shakeology that people get better results because it's one meal that they don't have to plan, portion out or wonder if they have the right combination of foods. This way, it’s a no brainer. 

Sample of the workout

 To apply-

 

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.

Fill out my online form.

There are tons of Wufoo features to help make your forms awesome.