Challenge Workouts

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber.

Servings: 6

Here’s what you need…

• 4 organic, free-range chicken breasts
• 1/4 cup Organicville Island Teriyaki Sauce
• 1 large yellow onion, cut into 1/2 inch slices
• 1 cup almond meal
• dash of salt
• 1/4 teaspoon garlic powder
• 1 cup coconut milk, full fat
• 1 omega-3 egg
• 4 cups organic micro greens or mixed greens
• 1 fresh, ripe organic mango, sliced
• 4 Tablespoons organic goat cheese, crumbled

1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
7. Remove chicken from heat and slice.
8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

Sometimes you just need the right motivation and you’d be surprised what you can accomplish…

Here’s a little story:

I figured in the heat of summer it was time that Sev learned how to swim.

His first lesson saw him sitting dry on the shore, he barely got his belly wet.

He’s not a ‘fetcher’ so when I threw a stick in the water, he cocked his head and looked at me as if to say ‘who wants a stick anyway?’

So I just figured he either didn’t know how to swim or didn’t want to.

Then we hit the dog friendly beach in Kelowna and before I knew it, he ran into the water and started swimming…

What the heck?

Turned out Sev just needed a little motivation.

<== I should have known.

I actually considered throwing in a coyote or a porcupine to chase, but never thought a duck would do the trick.

He had a fantastic time chasing ducks who were actually pretty sassy letting him get close before flying off. He was certain he’d get fresh duck every time.

We can learn from Sev’s swimming lesson.

You just need the right motivation.

My most successful clients have figured out their ‘reason why’ and then success follows. By the way, success can be measured in many ways, whether it be fitness related, fat loss/aesthetic results, or other reasons,  your reason WHY is imperative.

Your reason why gets you moving, and KEEPS you moving.

Sev was motivated to swim and keep swimming with the hopes of a duck dinner.

What’s YOUR motivation?

Once you determine what your motivation is, set a SPECIFIC goal. It’s like having a destination and then a road map to get you there.

For example, your motivation may be to look great at your high school reunion. Your goal may be to fit into a certain pair of pants. Drill down that goal even more, include the specific measurements you want to achieve. You could even add a fitness performance element to your goal like that you want to squat your bodyweight for three sets of 10 reps and also do a front plank for 2 minutes etc.

This is the kind of thing that will help you reach your goals time and time again.

The best way to stay motivated is by continuing to set goals for yourself.

If your motivation is to improve your nutrition, then I have just the thing.

A study from Harvard showed that participants that used social support while losing weight were more successful than those who didn’t.

In fact, the average weight loss among participants who used social support was 20 pounds compared to 9 pounds.

Why not join a network of others with similar goals to help you reach YOUR nutrition goals?

With the exclusive 21 Day Challenge Diet plan, you’ll have access to an entire community of other people just like you, that will ‘pressure’ you and hold you accountable to your fat loss goals. (This is where peer pressure will really work for you.)

Do you want to:

• Eat normal food (including your favorites)
• NEVER have to rely on a “breakthrough” pill or powder
• Quickly drop up to 5 pounds in the first 7 days
• Learn how to KEEP off any weight loss FOREVER with simple strategies that won’t consume all your time
• Destroy all cravings for your favorite cookies at night and all other junk food
• Be a role model for your children, or even your grandchildren
• Eat out without having to stress about what you’ll get from the menu to “stay on course”
• Feel great in the clothes that you really want to wear without ever having to wonder if others are looking at you funny

In just 21 days, you’ll be surprised at how far you’ll come. The group will motivate you and KEEP you motivated.

Just like Audrey (look at all that support):

Check out the 21 Day Challenge Diet here.

Get and stay motivated with YOUR fat loss goals….

As for me and Sev, we’ll head back to the dog friendly beach and see if duck is on the menu for dinner tomorrow.

This recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn’t call for dressings or mayonnaise that add undesirable fats. Have this for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl.

Servings: 4

Here’s what you need:

• 2 cans Albacore tuna, packed in water
• 1/2 cup white bean hummus
• 1 small apple, finely minced
• 1 Tbl yellow onion, finely minced
• 1 tsp dried dill weed
• dash of Pepper
• 1 TBL Dijon mustard

1. Drain and flake the tuna in a medium sized bowl.
2. Add the remaining ingredients and mix well.
3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.

Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein

Here’s a great recipe for a busy weekday dinner. Ground turkey breast is mixed Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt.

Servings: 4

Here’s what you need…

• 1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
• 2 garlic cloves, minced
• 1 teaspoon olive oil
• 2 eggs
• 1/4 cup almond meal (more if needed)
• 1 teaspoon cumin
• 1 teaspoon sweet paprika
• 1/2 teaspoon cinnamon
• dash of salt (optional)
• 2 Tablespoons fresh parsley, finely chopped
• 1 Tablespoon fresh mint, finely chopped

1. In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
2. Pre-heat your grill or grill pan.
3. Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
4. Grill for about 8 minutes per side.

Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Servings: 5

Here’s what you need:

•     1 cup roasted red bell peppers
•     3/4 cup white bean hummus
•     2 cups chicken stock
•     1/2 cup cooked quinoa
•     1 cup shredded rotisserie chicken
•     dash salt and pepper
•     2 Tablespoons parsley, chopped

1.     Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2.     Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3.     Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4.     Bring to a boil.
5.     Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley

Nutritional Analysis: One Serving equals: 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein