Cize Test Group

Cize Test Group

Well it’s almost here!!  I’ve had a lot of folks asking what is this Cize workout all about?  And I want you to know when I first heard about it I thought NOPE not happing but I really wanted to say I tried the workout.  Beachbody on demand has allowed access to this program and a workout before it is released.  Over the past 4 weeks I’ve used the workout on my cardio days 2 twice a week.  Let’s just say my dance skills might be like wine it gets better with time.  I’m starting to feel I might not have two left feet and this country girl can have fun while doing cardio and it doesn’t need to be hardcore.

 

 

Working out to me is a mood setter!!  I enjoy a morning sweat session and sharing with others how to stay accountable while they do so.  This is a workouts designed to “end the trend” or exercising.  Yes we will be working out but instead of push-ups it’s going to be moving your hips.

I truly believe this will be a program your kids will want to join you.  My two year old and three year old have enjoyed the music and dancing around the living room in their own rythym.

The nutrition plan for this program will use a container system with easy to follow portion controls.  This program will be 4 weeks long and sat the end you will have the option to continue on to the second more advanced half or repeat the first half again.  I want to show you how to nail this nutrition thing while being a busy lady!! 80% of your results come from what you eat, so let me help you put the two together!!!

What are the requirements?

The requirements to participate in this group is that you must be a customer of mine to participate.  If you do not have a Team Beachbody Coach you can create an account here: Free account

 Each participant is required to get the Cize Package that includes the entire workout program, nutrition guide, DVDs, schedule of the workouts, plus the Shakeology and this comes in a package called a challenge pack with discounted shipping!  This gives you access to my exclusive Launch Group where you will get daily 1:1 mentoring from me and support from others just like you that are working towards crushing their health and fitness goals.  You will log in daily and receive tips from me plus daily accountability and support!

I do require shakeology because as busy ladies its a no brainer to keep one meal easy, no waste, zero clean up, and most importantly a meal with the most dense nutrition. 

THIS PROGRAM could be released at soon as JULY 15th and I want you to be ready!! 
Let's dance our way back to where we want to be.

I'm your country coach willing to make time for some dance moves with Shwan T.  To join

Fill out my online form.

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4th of July healthy tips for the weekend

4th of July healthy tips for the weekend

Hey there!!  Is it really July 1^st today!!  I know all of you leave all over the states but here in PA it’s been raining none stop the entire month of June.  Not so fun with little ones and wanting to enjoy being outdoors.  Some of you may follow me on Facebook or my Like page but here is a quick recap from the month of June we packed up our family of 5 and moved from our little starter home with less than 1,000 square ft. to a farm with 32 acres (Extended version).  With three kids 3 and under you can say we’ve been busy!!  Oh and the weekend we went to move I stubbed my foot so bad I had to where a foot brace while moving….Life sure is something all in all moving into July I’m ready to feel a new normal and create more memories.  If there is anything I want others to know about me it’s that my family and time with them is super important.  As a little girl I dreamed of raising our own kids on a farm someday just like I grew up as well.  Also I LOVE to entertain and enjoy being in the kitchen and cooking for others.  So over the weekend with family in town and friends around for sure a few of these recipes will be made.  I enjoy clean eating and sharing with others how they too can enjoy down time and still stay on track with nutrition. 

 

 

Garlic Lemon Chicken Kabobs

Ingredients:
3 tbsp. olive oil
Zest of 1 lemon
3 cloves garlic, minced or pressed
1 tbsp. minced fresh parsley
1 tsp. kosher salt
½ tsp. ground black pepper
1 lb. boneless, skinless chicken breasts, cut into ¾-inch pieces
Directions:

In a medium bowl, whisk together the olive oil, lemon zest, garlic, parsley, salt and pepper.  Add the chicken pieces to the bowl and mix to coat with the marinade.  Cover and refrigerate for at least 2 hours and up to 8 hours.
Prepare a medium fire in a grill.  If using skewers, soak them in water for at least 20 minutes before use.
Thread the chicken pieces onto skewers and discard the excess marinade.  Lightly oil the grill grates.  Place the kabobs on the grill, cover, and cook until the chicken is opaque throughout, about 8-12 minutes, turning once or twice during cooking.  Transfer to a warmed platter and serve.

 

Salmon with avocado salsa

Ingredients

4 salmon fillets

2 tbsp olive oil

3 tbsp packed coconut sugar

1.5 tbsp chili powder

1 tsp ground cumin

1 tsp black pepper

 salt

Avocado Salsa

2 avocados, diced into 1in cubes

4 tbsp chopped cilantro

½ cup cherry tomatoes, quartered

juice of one lime

Directions:

Pre-heat grill to medium heat.  Rinse salmon and pat dry. Brush salmon fillets with olive oil.  In a small bowl, combine brown sugar, chili powder, ground cumin and pepper. Spread generously over the salmon fillets.Cook salmon on grill for 6-8 minutes per side.

Avocado Salsa

Combine all ingredients and serve immediately

 

 

 

Looking for something sweet around the campfire?

Fire Roasted Marshmallow Covered Strawberries

 

 

 

Stick a skewer through the strawberry, dip it in some marshmallow fluff, roast over the campfire, consume when cool. Easy and delicious!

The key to staying on track during a holiday weekend is remembering why you started following the 80/20 rule sure the fluff on the strawberries is not a "clean eating" food however keeping that mindset of 80% foods healthy will help in reaching your goals and not following of the wagon over the weekend. 

Next tip never miss a workout and of course on the days you plan on having a few extra's.  I plan on still waking up and working out even with the calendar saying its a holiday it's not a time to check out.

Bring your water along for the ride!!  Those extra's you might consume will need to be flushed out and lets face it our bodies run better and helps with being dehydrated as well. 

Remove yourself from the "food table" or "snack table"  if your going to a get together talk with others but move your body away from the ability to talk and grab food at the same time.  Unwanted calories that were not in the plan.

Finally I love paying it forward and helping others to reach their personal best!!  I want everyone to look and feel their best form the inside out.  Starting July 13th I invite you to join an online accountability group where I will work with you to meal plan, give recipes, support, and 1:1 accountability with 10 other woman.  See you there!!  This group will fill up quickly and to reserve your spot fill out the application below!!

Fill out my online form.

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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

Fill out my online 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!!