Monday, January 4, 2016
Thursday, December 3, 2015
Chocolate Chip Peanut Butter Oatmeal Cookies
Chocolate Chip Peanut Butter Oatmeal Cookies
- Ingredients!!
- 1 cup instant oats
- ¾ cup whole wheat or gluten-free flour
- 1 ½ tsp baking powder
- ¼ tsp salt
- 1 large egg
- 1 tsp vanilla extract
- ¼ cup almond butter
- ½ cup honey
- 1 ½ tbsp mini chocolate chips
Directions!!
- Whisk together the oats, flour, baking powder, and salt in a medium bowl. In a separate bowl, whisk together the egg white and vanilla. Mix in the peanut butter until smooth. Stir in the honey. Add in the flour mixture, stirring just until incorporated. Fold in 2 teaspoons chocolate chips.
- Preheat the oven to 325°F, and line a baking sheet with parchment paper.
- Drop the cookie dough into 15 rounded scoops onto the prepared sheet, and flatten to the desired thickness and width. Gently press the remaining miniature chocolate chips into the tops. Bake at 325°F for 11-14 minutes. Cool on the pan for 10 minutes before turning out onto a wire rack.
Notes: It’s extremely important to measure both the oats and flour correctly
Instant oats are also known as quick-cooking or minute oats.
If you prefer, maple syrup or agave may be substituted in place of the honey.
Instant oats are also known as quick-cooking or minute oats.
If you prefer, maple syrup or agave may be substituted in place of the honey.
Wednesday, December 2, 2015
Hammer and Chisel
Hammer and Chisel
Hey there!! Welcome to my blog and I can't wait to share with you the details on Hammer and Chisel. I personally started my fitness journey 2.5 years ago with a strength training program and the difference I saw mentally and physically was amazing. As a mom at that time with two little one, not enough sleep in a day, I finally realized in order to give the best to my kids carving out time for fitness and good nutrition every day was a turning point.
About the trainers!!
Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.
This is a first for beachbody to have two trainers in one program
Is this just another workout that will sit on the shelf?
• The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.
• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.
• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.
• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.
• Includes options to adapt certain exercises if you have limited access to equipment. BONUS!
• Includes a modifier who demonstrates some moves at a lower intensity.
What will I need to be able to do the program?
Emma participated the test group for The Master's Hammer and Chisel and had great results! In 60 days, she lost over 14 inches! Her advice for starting this program? "This program is going to challenge you in a way you've never been challenged before. You CAN do this but you need to follow the program all the way. This isn't a half-ass workout. Be prepared to LEARN, to be CHALLENGED, and to see crazy results!"
Just a sample of what foods will be on the meal plan for Hammer and Chisel as well.
-12 workouts on 6 DVDs
-A set of 7 portion-control containers and a shaker cup
-The Master’s Hammer and Chisel Program and Nutrition Guide
-Quick-Start Guide
-60-Day Calendar
-2 bonus workouts: 10 Min Ab Hammer and 10 Min Ab Chisel
-30 Day supply of Shakeology
I personally will be finishing up 21 day fix extreme here are my results half way into the program!! And will be starting hammer and chisel as well.
I would love to have you join me!! We will be adding in great simple nutrition, eating healthy, lifting, building lean muscle and becoming stronger from the inside out.
Hey there!! Welcome to my blog and I can't wait to share with you the details on Hammer and Chisel. I personally started my fitness journey 2.5 years ago with a strength training program and the difference I saw mentally and physically was amazing. As a mom at that time with two little one, not enough sleep in a day, I finally realized in order to give the best to my kids carving out time for fitness and good nutrition every day was a turning point.
About the trainers!!
Co-creators Sagi Kalev and Autumn Calabrese are experts when it comes to incredible physical transformations. Sagi has been crowned Mr. Israel— twice—and is a Master Professional Personal Trainer, IFBB Pro, member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist. Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA), and has competed at the national level in various bikini competitions.
This is a first for beachbody to have two trainers in one program
Is this just another workout that will sit on the shelf?
• The Master’s Hammer and Chisel is built on the three phases of SSP Training— Stabilization, Strength, and Power. Other workouts only focus on one or two phases, which might give you decent results. But The Master’s Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve every muscle for a strong, visually stunning body in 60 days.
• 12 brand-new, 30- to 40-minute workouts that combine Sagi and Autumn’s proven techniques for 60 days of hardcore resistance training.
• Sagi and Autumn make eating for your goals simple. That’s why they included their easy-to-follow and completely customizable nutrition plan, along with 7 portion-control containers that show you how to portion out the right amount of food to help you reach your unique fitness goals.
• Flexible nutrition that allows you to lean out, sculpt and maintain, or build muscle.
• Includes options to adapt certain exercises if you have limited access to equipment. BONUS!
• Includes a modifier who demonstrates some moves at a lower intensity.
What will I need to be able to do the program?
Emma participated the test group for The Master's Hammer and Chisel and had great results! In 60 days, she lost over 14 inches! Her advice for starting this program? "This program is going to challenge you in a way you've never been challenged before. You CAN do this but you need to follow the program all the way. This isn't a half-ass workout. Be prepared to LEARN, to be CHALLENGED, and to see crazy results!"
Just a sample of what foods will be on the meal plan for Hammer and Chisel as well.
What’s the best value to purchase?
as a challenge pack
-12 workouts on 6 DVDs
-A set of 7 portion-control containers and a shaker cup
-The Master’s Hammer and Chisel Program and Nutrition Guide
-Quick-Start Guide
-60-Day Calendar
-2 bonus workouts: 10 Min Ab Hammer and 10 Min Ab Chisel
-30 Day supply of Shakeology
I personally will be finishing up 21 day fix extreme here are my results half way into the program!! And will be starting hammer and chisel as well.
Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.
Wednesday, November 11, 2015
Chicken Tortilla Soup
Chicken Tortilla Soup
Five minutes before jumping in the shower it's time to create dinner in the crockpot! !
With limited time during the week to cook relying on the crockpot to do the cooking. As well as showing others you can be busy and still create a healthy meal for the family. Making the most of the 21 day fix!!!
With limited time during the week to cook relying on the crockpot to do the cooking. As well as showing others you can be busy and still create a healthy meal for the family. Making the most of the 21 day fix!!!
Ingredients
6 cups of low-sodium vegetable broth [or chicken broth!]
1 cup canned crushed tomatoes...
¼-1/2 cup tomatillo salsa
3 TBSP tomato paste
2 TBSP olive oil
3 cups black beans [cooked or canned]
1-2 cups pinto beans [cooked or canned]
3 boneless, skinless chicken breasts
4 small corn tortillas, torn into small pieces
2 small onions [approx 1 cups]
2 jalapenos
1 large bell pepper
juice of ½ a fresh lime
1 tsp chili powder
1 tsp garlic powder
1 tsp cumin
½ tsp cayenne pepper
salt, to taste [amount added will vary on sodium content of broth + tomatoes/beans]
shredded mexican cheese blend
crunchy tortilla chips
...plus add your favorites from the list below:
tons-o-toppings:
greek yogurt
tortilla strips
chopped red onion
chopped green onion
sliced jalapenos
sliced avocado
Directions:
For a brothier soup, keep a bit of extra vegetable or chicken broth on hand to add towards the end. I like my soup hearty and skipped the "soupy" soup this time around!
Instructions
1.Essentially you're going to toss everything in and walk away,
2.Turn your slow cooker to high and add broth, crushed tomatoes, tomato paste, tomatillo salsa, beans and chicken breasts, whole.
3.Next dice your bell pepper, jalapeno, and onion and tear your corn tortilla into small pieces before tossing them into the pot as well. The corn tortillas help the soup to thicken a bit and also act as noodles!
4.Add your seasonings,olive oil, and lime juice + cover.
5.Within a few hours the chicken breasts should be juicy and perfectly cooked, if you happen to be around, feel free to scoop them out with tongs or a fork, place them on a cutting board, and chop each breast into six large pieces. Now it'll shred oh-so-easily! Use two forks to create pulled/shredded chicken and add it back to your slow cooker. If you aren't home yet you can complete this step once you return. No worries!
6.The soup will simmer away on high for four-six hours [total time] and make your kitchen smell absolutely amazing
tons-o-toppings:
greek yogurt
tortilla strips
chopped red onion
chopped green onion
sliced jalapenos
sliced avocado
Directions:
For a brothier soup, keep a bit of extra vegetable or chicken broth on hand to add towards the end. I like my soup hearty and skipped the "soupy" soup this time around!
Instructions
1.Essentially you're going to toss everything in and walk away,
2.Turn your slow cooker to high and add broth, crushed tomatoes, tomato paste, tomatillo salsa, beans and chicken breasts, whole.
3.Next dice your bell pepper, jalapeno, and onion and tear your corn tortilla into small pieces before tossing them into the pot as well. The corn tortillas help the soup to thicken a bit and also act as noodles!
4.Add your seasonings,olive oil, and lime juice + cover.
5.Within a few hours the chicken breasts should be juicy and perfectly cooked, if you happen to be around, feel free to scoop them out with tongs or a fork, place them on a cutting board, and chop each breast into six large pieces. Now it'll shred oh-so-easily! Use two forks to create pulled/shredded chicken and add it back to your slow cooker. If you aren't home yet you can complete this step once you return. No worries!
6.The soup will simmer away on high for four-six hours [total time] and make your kitchen smell absolutely amazing
Family and living life to the fullest
Sums up what we're all about
A little tipsy from time to time
Finding balance during a time of the year life is full...
Looking for the small things daily to stop and be thankful for
Happiness starts from within
And doing things unconventional
Life is short to just survive
So many opportunities and goals to go after
As a busy mom yes you can have the best of both worlds.
But before you tackle any goal set out to be your own best version.
I enjoy helping other woman to work towards their own personal best
Sums up what we're all about
A little tipsy from time to time
Finding balance during a time of the year life is full...
Looking for the small things daily to stop and be thankful for
Happiness starts from within
And doing things unconventional
Life is short to just survive
So many opportunities and goals to go after
As a busy mom yes you can have the best of both worlds.
But before you tackle any goal set out to be your own best version.
I enjoy helping other woman to work towards their own personal best
Follow me or connect- https://www.facebook.com/rachel.Fledderman
XOXO
Thursday, November 5, 2015
Brownie Batter Overnight Oatmeal
Brownie Batter Overnight Oatmeal
1 cup Unsweetened almond milk
Just your small town girl sharing clean eating recipes and tips along the way.
I absolutely LOVE this Overnight Oatmeal In A Jar Recipe. It’s so easy to make and the results are delicious. Even if you’re not a fan of oatmeal, you will love this one. It’s creamy, sweet and packed with flavor and texture. Unlike that instant oatmeal they sell at the grocery store.
This is the perfect thing to dig your spoon in. Forget about breakfast, this also works as an afternoon pick me up. Add your favorite toppings and you’re good to go.
1 cup Unsweetened almond milk
1/2 cup lain low fat Greek yogurt (or mashed banana, or pumpkin)
2 tbs Unsweetened cocoa powder
1/8 tspSalt
2 tbs Baking stevia
1 cup Old fashioned oats
Prep time to make this recipe is 5-10 minutes.
Directions:
In a small bowl, mix all of the ingredients together. Divide between 2 small bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so the oats soften and absorb the liquid). Top with chopped nuts or topping of choice if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!
Just your small town girl sharing clean eating recipes and tips along the way.
Friday, October 23, 2015
Hammer And Chisel
Hammer and Chisel
Hey there!! I'm excited to share with you what hammer and Chisel is all about and if it might be the right fit for this coming December 2nd.
Most love 21 Day Fix’s Autumn Calabrese and Body Beast’s Sagi Kalev. What if they teamed up on a workout program together?
Announcing The Master Hammer & Chisel a 60-day program that will help you craft a defined, visually-dramatic physique. Both award-winning fitness competitors — joined forces to create this one-of-a-kind workout that will sculpt you from head-to-toe.
I just completed my first sneak peak workout in this program. My ARMS and LEGS are shaking!! It was sooo refreshing to have a killer workout in 35 minutes. For the past month I've been dong insanity and most workouts range from 45 to 60 minutes. I still burned 450 calories in this 35 minute workout.
It's all in their approach. You won't simply bust out some curls or perform mindless repetitions. With The Master's Hammer and Chisel you'll use what the experts call SSP Training, for Stabilization, Strength, and Power. Incorporate one or two of these phases into your workout routine and you might see decent results. But combine all three phases—the way Sagi and Autumn do in The Master's Hammer and Chisel—and this comprehensive resistance-training method will relentlessly chip away fat, carve powerful muscle, and refine every inch of your body for results that are a true work of art.
My first workout with beachbody was with a program called Chalene Extreme and I LOVED it!! Two years ago I was introduced to my very first online accountability group as well between weight training and focus on nutrition I finally felt like I was able to be the best mom I could be. With three little ones its super important that I pay it forward and show others what they too can achieve.
Hey there!! I'm excited to share with you what hammer and Chisel is all about and if it might be the right fit for this coming December 2nd.
Most love 21 Day Fix’s Autumn Calabrese and Body Beast’s Sagi Kalev. What if they teamed up on a workout program together?
Announcing The Master Hammer & Chisel a 60-day program that will help you craft a defined, visually-dramatic physique. Both award-winning fitness competitors — joined forces to create this one-of-a-kind workout that will sculpt you from head-to-toe.
I just completed my first sneak peak workout in this program. My ARMS and LEGS are shaking!! It was sooo refreshing to have a killer workout in 35 minutes. For the past month I've been dong insanity and most workouts range from 45 to 60 minutes. I still burned 450 calories in this 35 minute workout.
What makes The Master's Hammer and Chisel so effective?
Sagi and Autumn have spent decades acquiring the tools, skills, and experience needed to transform your body—and they're going to help you do it in just 30-40 minutes per day. So what's their secret?It's all in their approach. You won't simply bust out some curls or perform mindless repetitions. With The Master's Hammer and Chisel you'll use what the experts call SSP Training, for Stabilization, Strength, and Power. Incorporate one or two of these phases into your workout routine and you might see decent results. But combine all three phases—the way Sagi and Autumn do in The Master's Hammer and Chisel—and this comprehensive resistance-training method will relentlessly chip away fat, carve powerful muscle, and refine every inch of your body for results that are a true work of art.
My first workout with beachbody was with a program called Chalene Extreme and I LOVED it!! Two years ago I was introduced to my very first online accountability group as well between weight training and focus on nutrition I finally felt like I was able to be the best mom I could be. With three little ones its super important that I pay it forward and show others what they too can achieve.
My Why
So often it's easier to let others in your life be an excuse
I don't have the time
I would love to but I don't have the money
You know my kids just don't sleep well at night
The list starts there and for that reason things remain the same....
Rather what has worked well personally is letting my kids be my why.
If I would like Josie to grow up and respect her body it starts with me.
I'm not working out to look good in a bikini To go on vacation or to run a marathon next month I'm just simply leading by example.
I don't have the time
I would love to but I don't have the money
You know my kids just don't sleep well at night
The list starts there and for that reason things remain the same....
Rather what has worked well personally is letting my kids be my why.
If I would like Josie to grow up and respect her body it starts with me.
I'm not working out to look good in a bikini To go on vacation or to run a marathon next month I'm just simply leading by example.
Results?
I'm pretty much your small town country mom that enjoys working out and eating clean and sharing this lifestyle with others. If you connect with me I would love to help you stay accountable to your goals. 2015 is NOT over yet and I want to help you feel your best going into 2016 and rocking your New Years Eve dress or rocking a cute pair of boots out for dinner with your husband. I will be hosting an exclusive test group for this program and would love to have you. TEST groups are my ALL time favorite groups to run EVERYONE is doing the same workout together for the first time. WE START together and WE FINISH together. You will have the change to WIN some amazing prizes while getting CHISELED.
Fill out my online form.
The easy to use Wufoo form builder helps you make forms easy, fast, and fun.
Tuesday, October 20, 2015
Slow Cooker Caramel Apple Crumble
Slow Cooker Caramel Apple Crumble
Fall is here!! As a busy mom of three trying to create a healthy lifestyle of clean eating along with having little one's the need of wanting to bake this time of the year is just part of fall and watching all the leave change colors. I will say this is SIMPLE and can be prepared in 10 minutes (including cutting the apples) and ready to slow cook.
For the apples:
1/2 cup coconut sugar
7 large apples, peeled and cut into chunks
1/4 teaspoon salt
1 teaspoon cinnamon
For the topping:
2/3 cup oats
1/3 cup coconut sugar
1/4 cup whole wheat flour
1/2 teaspoon cinnamon
3-4 tablespoons coconut oil (softened)
1 teaspoon vanilla extract
*Caramel to drizzle over the plate
*Great served warmed or chilled
Instructions
- In a mixing bowl, combine sugar, apples, salt, and cinnamon. Spread onto bottom of slow cooker.
- Mix your crumble topping ingredients until it comes together. Sprinkle it over top of the apples. Cook on low for 4 hours, or high for 2 hours.
If you're following the 21 day fix meal plan this will work for it as well.
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