This recipe is very easy to make and tastes delicious (especially the next day)! I really enjoyed it over spaghetti squash or over some romaine lettuce leaves.
2 1⁄2 lbs boneless, skinless chicken breasts, cut into 1 1⁄2 inches chunks;
4 cloves garlic, minced;
3 tbsp fresh rosemary leaves, chopped;
2 tbsp of melted grass-fed butter
1/4 cup of pesto
1/2 cup of almond flour
1/4 cup of sun-dried tomatoes
1⁄2 cup free range chicken broth
Place the butter, garlic, rosemary, and lemon juice into a large skillet until the garlic is slightly browned (2-3 minutes).
Next add the chicken breast chunks and allow to cook over medium to high […] Read more
Halloween is upon us, and you probably already licking your chops on the delicious candy you are going to “treat” yourself with.
Before you go candy diving, read this blog to find out the nutritional content of your favorite Halloween Treat …
It might scare you away from the bucket of candy!
Best Halloween Candy Options :
Smarties: 25 cals 6g of sugar
Pixy Stix: 9 cals 2.1g of sugar
Nerds: 50 cals 12g of sugar
2nd Tier: If you love chocolate Choose These as your best option in the snack size versions
Kit Kat: 70 cals 3.6g of fat 7g of sugar
Milky Way: 72 cals 2.8g of […] Read more
Here is a great recipe for the Halloween Season … They are tasty and cute and the whole family will enjoy!
⅔ cup raw pecans, finely chopped
3 tablespoons 100% dark, unsweetened chocolate (chopped)
½ cup coconut butter, melted
2 tablespoons raw honey
½ teaspoon vanilla extract
½ cup shredded coconut, unsweetened
handful mini vegan chocolate chips
Melt chocolate slowly in a bowl over simmering water (double boiler).
Mix in the chopped pecans, 4 tablespoons of melted coconut butter, honey, and vanilla extract until all ingredients are well combined.
Scoop 1 tablespoonful of dough onto a cookie sheet lined with parchment paper. Using your hands, shape each truffle into 1-inch […] Read more
Help me move again!
I really enjoy Bring a Friend Week at CPM. I love getting to see the new faces and new energy coming into the gym. Plus it is always fun the see members coaching and cheering on friends and family as they navigate through these new workouts.
While these new workouts are fun and exciting, they can also help us find some muscles we didn’t know could get sore. I want everybody to get the most out of this week and keep coming back so today’s video is designed to stretch our whole body and get us ready to […] Read more
We had a send off treat session for one of our trainers and he LOVES Chocolate Donuts … So here is a recipe that so FUN so tasty and you won’t be a able to eat just one!
1/4 cup coconut flour
2 3/4 cup rice flour or gluten free flour
1 2/3 cup coconut palm sugar
1 tablespoon Baking Powder
1/2 teaspoon salt
3/4 cup softened grass fed butter
1/4 cup coconut oil
1 1/4 cups coconut half and half or almond milk creamer
2 teaspoons vanilla extract
2/3 cup rainbow sprinkles
Preheat oven to 350ºF or mini donut maker. and Grease donut pan
or mini donut maker.
Mix the […] Read more
Sun and Stretching!
It is that wonderful time of year where we spend more time outside. Between ball games, lake days and even yardwork, stretching is so important to keeping your summer pain free. Who wants to miss out on water skiing or that amazing hike because you can’t move!
This summer I will be bringing you videos to help you get the most out of your summer activities and keep you limber and moving so that you can keep enjoying everything!
Today’s video has some quick hip and chest stretches that you can do while the kids play at the park, during a break on your […] Read more
Do you ever get stuck in a place that you just can’t seem to get out of?
You wake up just not feeling yourself, you use your “go to” happy tricks and they are just not getting you out of your funk …
Its ok to not always be OK.
You go on Facebook it is a “false reality” people only put what they want you to see not the whole truth. Which can lead us to feel even worse. ( I challenge you to limit your Facebook time and keep it very focused).
I listened to a really good podcast this past week […] Read more
Memorial Day is a time to remember the honorable people who gave their lives to serve this country. It is also a time to enjoy fabulous food with family and friends.
Memorial Day food is all about the grill, the snacks, and the Great Outdoors. Knowing this I included a list of bbq, sides, and treats to give you the perfect Memorial Day Celebration.
Bellini Ice Tea
3 Tbsp honey
2 ripe peaches, peeled and sliced
1 cup raspberries
Fresh brewed tea
*optional lemon wedges or mint leaves
Fill a large pitcher half way full of ice. Next pour in tea and then place cut peaches and […] Read more
It’s all about the hips!!
We all tell ourselves the story that we are too busy to stretch, but here are two super quick and super easy stretches anyone can make time for. Do you sit too much, feeling the workouts this week? These are great stretches to do in between meetings, while you are handling phone calls or emails, or just need a mid day pick me up. So get stretching!
Looking for something in particular here on The Mod Squad? Email me your suggestions at firstname.lastname@example.org.
The O-Board Says…
50 Double Unders
Tabata Hip Thrusts
[…] Read more
Get your wrist’s ready for Front Squats!
Enjoy these quick stretches to give your wrist’s and forearms some love. These are great for everyone working long hours on a computer.
It has been so much fun to see people challenging themselves with the Buns and Guns challenge. I really like seeing new faces in our yoga classes!
There are still 2 Sunday yoga classes left, so sign up now to reserve your spot. Your body and mind will thank you!!
The O-Board Says…
600M medball run
30 double KB Front Squat
[…] Read more
What if I showed you some simple and effective exercises that get you a total body workout!
Here are my top 5 favorite Total Body Workout Movements:
#1 Burpees – YEAH BURPEES! The burpee is the overall best total body exercise. You get cardio, core, legs, and arms all in one! Do two minutes of max burpees then rest 30 seconds and repeat this 4 times. It will be just the workout you need in a time crunch.
Pro Tip: Keep your shoulders over your wrists, and your elbows close to your sides. If you need a rest make sure to do it […] Read more
Yesterday we all had to set our clocks forward 1 hour. So even though we lost an hour of sleep, we gained an hour of beautiful sunlight.
It turns out there might be some benefits to losing that hour of sleep. Getting a little more daylight in your life could be the best for you and your overall health and here is why …
“We benefit from being near daylight because it lowers our blood pressure, gets us in a better mood and gets our bodies producing Serotonin. It also gets the body producing Melatonin which allows us to sleep better at […] Read more
The Count down begins for Halloween and I am sure the parties will begin Friday until Monday.
I am the first to say I will be trading candy this year for these delicious low calorie cocktails!
This season I won’t feel bad about my choices for drinks and my drinks will be the talk of the Halloween festivities!
4 oz Vanilla Vodka (preferably potato vodka)
1 T Stevia
5 oz coconut milk or unsweetened Almond Milk
2 Tbsp Pumpkin Puree
Pumpkin Pie Spice to taste
Add all ingredients to a cocktail shaker filled with ice and shake vigorously for at least 10 seconds (until the […] Read more
We are planning to make this our biggest and best challenge yet. The Whole Life Challenge is a global challenge that starts Saturday, September 17th. Think of this as a challenge that includes nutrition plus 6 other wellness habits. Here is what you need to know:
WHOLE LIFE CHALLENGE – Everything you need to know about the Whole Life Challenge, can be found here.
REGISTER – This is a direct link to Whole Life Challenge registration page. Click it and sign up today!
Join Our Team – After registration, search for our team page: CPMFITness. Invite your friends, neighbors and family to join our […] Read more
This week we have our local fair going on, and when you see the food that is being offered it is less to be desired where are health and wellness is concerned. So have no fear .. Fit Chic is here ..
Here is a great recipe to give you the pleasure of being at the fair without the pain afterwards.
5 ounces sliced dill pickles
1/4 packed cup almond meal
1/4 cup coconut flour
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon cayenne pepper
1/4 cup water
Mix together all ingredients except for the pickles and coconut oil. If the […] Read more
You have heard the term “Pay now or Pay Later” and this quote falls right in line with this statement.
We have one body and we need to treat it like a high performance vehicle.
Care for your body with good nourishing foods, plenty of water and sleep, proclaiming positive thoughts, and daily movement.
Don’t wait for something drastic, do the little things day in and day out to feel the best you can each day!
The Oboard Says..
A: Partner Workout For Time:
100 cal Row
100 lateral burpees over the bar
100 2-ct Russian Twists
100 Double Unders
Written By: Annie
[…] Read more
I am a HUGE advocate of music! I feel that music can really help take your fitness up a notch.
The perfect song can kick up your fitness to the limit and to the next level. It is a proven fact that music really effects your workout intensity in a positive way.
Not only does it make your workouts wiz by it makes working out fun in the process.
So grab your iPhone, or MP3 player and make sure these five songs are on your workout playlist.
#1 Can’t Stop the Feeling – Justin Timberlake
#2 “One Dance” – Drake
#3 Cheap Thrills – Sia
#4 “Just […] Read more
Mindset is one of the key ingredients to your success or your demise!
Wikipedia’s definition of mindset is:
A mindset is a set of assumptions, methods, or notations held by one or more people or groups of people who is so established that it creates a powerful incentive within these people or groups to continue to adopt or accept prior behaviors, choices, or tools.
In my many years of training I have seen people accomplish tasks that they never believed they could and I have seen people never reach their full potential all do to the way they chose to view their goals.
Your […] Read more