Easy Baked Pork-chops

These pork-chops are super easy to make and 21 Day Fix approved.  When I get tired of eating baked chicken, I like to switch over to baked pork-chops! 

I like to make my own seasoning (so I know exactly what I'm eating).  Most of the time I just throw seasonings together and hope for the best like my mom and nana used to do.  But for you guys I tried my best to measure what I used this time!

This blend has a good flavor and is quick to pull together.  You can store the excess in an air tight container to use again.

Ingredients:

- 1 tsp parsley flakes

- 1 tsp dried onion flakes (or onion powder)

- 1/2 tsp garlic powder (or minced garlic)

- 1/2 tsp sea salt

- 1/4 tsp ground thyme

- 1/4 tsp crushed Rosemary

- 1/4 tsp ground black pepper

- dash of red pepper flakes 

For the chops, spray a glass dish with olive oil, season them on both sides, then bake at 350 degrees for 30 minutes.

On the 21 Day Fix meal plan, this meal pictured equals one red (protein), one green (vegetable) and two yellow (carbs).  All the seasonings used are free.

~M

Get Into The [Fitness] Zone

Have you ever heard people talk about being "in the zone" or having a "runner's high"?  This is the moment in time when you are performing and feeling your best, referred to as flow state by sport psychologists.  While you are in this state, you are able to push your strength to its threshold.  You are able to lift more, jump higher, reach farther and run longer - all while enjoying yourself!

This flow state is the result of five chemicals known as neurotransmitters being released by your brain into the body, and acting as a sort of pain killer (dopamine, norepinephrine, endorphins, anandamide and serotonin if you would like to google them!).


Here are the three tips to getting yourself in the zone:

1. Challenge Yourself. If what you are doing (at-home workout, weight training, going for a run, etc.) is too easy or boring, you won't be able to reach a flow state.  Your attention will be most engaged when you are pushing yourself just above your current ability level.  I know personally, if I have done a workout before it is harder for me to focus and give it my all. I workout harder when I try new programs. 

2. Avoid Distractions.  Try to create an environment where you can avoid interruptions.  If you are at home, close the door, silence your phone, turn off the TV, and have your spouse watch the kids. (or you can distract them with TV or a new toy like I do!)  You know best what distracts you, and I'm sure you can think of a way to avoid it. 

3. Focus on the Task.  Submerge yourself completely into what you are doing.  Create clear process goals to help you stay in the moment. During or right before your exercise, set a clear goal such as one more rep, 5 more seconds, 2 more pounds, etc.  These small goals can help you narrow your focus, increase intensity and improve self-confidence. 


Have faith in your ability to push your limits, train yourself to instill these habits, and I know you will achieve your goals and increase your confidence.  I would love to hear how you get in the zone and your personal experiences!

~M

Holiday Spice Oatmeal

~M

The Master's Hammer and Chisel

"I’ve been involved in the fitness industry for 20+ years as a trainer, instructor, Les Mills national trainer, and health club owner. During the test group, my wife and I committed 100% to following The Master’s Hammer and Chisel without missing a workout and followed the nutrition plan exactly as we were advised by the program. NEVER has my body (nor my wife’s) undergone such a dramatic transformation. My results were so profound that I ended up competing in my first NPC physique competition at the age of 47 (after one round of the program). I placed 5th out of 10 in my division."





"We can’t say enough positive things about this program and what it’s going to mean for people. As a fitness professional, and as a result of our test group transformations, I now firmly believe that The Master’s Hammer and Chisel is the most effective 60-day fitness program ever created. The broad diversity of the many unique workouts combined with the dialed-in nutrition planning makes it a program for the ages. I know these are bold statements, but there’s no way for me to feel otherwise after seeing and feeling our results and so many others from the test group.

In terms of my history with fitness, I’ve been active and fit for most of my life. However, I fell off a bit after our son, Cole, was born in Jan 2014. Tammy and I also moved three times in the past 18 months, causing us to miss workouts and skimp on healthy nutrition more than usual. I softened and felt a bit “blah”. The same can be said for Tammy who also suffers from hypothyroidism and an autoimmunity disorder called, Hashimoto’s. She had largely healed many of her symptoms through a strict nutrition strategy prior to the program, but the program taught her portion control with her food (gluten free, dairy free, soy free). She also commutes 2 hours each way to NYC, working for a hedge fund, and tends to our 22 month old son, Cole, as much as possible. The Master’s Hammer and Chisel has become our ultimate game-changer for staying very healthy and fit, despite all the responsibility. We’ll never stop the lifestyle that it has taught us.

THANK YOU, Autumn Calabrese, Sagi Kalev, and Beachbody for the creation of this masterpiece. Tammy and I look forward to taking this program to the stratosphere. I believe every coach in the network has the ability to do the same. BECOME A PRODUCT OF THE PRODUCT like never before, and inspire the world." 
~Don and Tammy Murphy




For the very first time, trainers Sagi Kalev and Autumn Calabrese have teamed up to create an expert program designed to help you craft a powerful, perfectly defined body. The Master’s Hammer and Chisel is an innovative resistance training system that incorporates three muscle-sculpting phases—Stabilization, Strength, and Power—or SSP Training. This is how Sagi and Autumn help you efficiently build, chisel, and refine a masterpiece physique in just 60 days.

We have an EXCLUSIVE Test Group starting January 4th. If you are looking for a comprehensive resistance training or muscle-sculpting program and crave a simple, flexible nutrition plan to help you reach your personal goals, this program is for you!

Complete this form to save your spot in the group! You can also purchase the program here.

~M

Simple Spaghetti Squash Skillet

I made this for dinner last weekend while my mother-in-law was in town and everyone loved it! (The husband didn't even notice the mushrooms..)

It's simple to pull together and is a healthy dinner option since you're replacing traditional pasta with spaghetti squash. You can really add in or substitute any veggies you like! I used yellow bell pepper and mushrooms.

Ingredients:

- 1 tsp extra virgin olive oil

- 1 lb lean ground Beef (grass fed, if possible) or lean ground Turkey

- 1 small yellow onion, diced

- 3 cloves garlic, minced

- 1/4 cup diced green bell pepper

- 1/2 cup sliced mushrooms

- 2 (14.5 oz) cans organic diced tomatoes, OR 3 cups FRESH diced tomatoes

- 1 (15 oz) can organic tomato sauce

- 2 Tbsp fresh parsley

- 2 tsp dried basil

- 1/2 tsp dried oregano

- Sea salt and freshly ground black pepper, to taste

- Sprinkling of cheese (if desired)

To prepare the spaghetti squash:

Cut a medium spaghetti squash in half lengthwise, scoop out seeds. Place face down in a glass baking dish with 1 inch water. Microwave 10-12 minutes. Cool for a minute, then use a fork to shred “spaghetti” out of the skin. Use paper towels to soak up moisture just a bit.

Instructions:

- Heat large skillet over medium-high heat. Once hot, crumble in meat and cook until browned, stirring occasionally. Drain fat, set cooked meat aside.

- Heat olive oil in skillet; once hot add onion and green peppers and sauté until tender, about 3 minutes, adding in garlic & mushrooms during last 30 seconds of sautéing.

- Pour in diced tomatoes, and sauce. Stir in fresh parsley, the basil, oregano, and season with salt and pepper to taste.

- Bring just to a gentle boil then add cooked spaghetti squash noodles and cooked meat, stir and submerge noodles in liquid, then reduce heat to a simmer for 2-5 minutes until heated through.

- Garnish with fresh chopped basil and a touch of cheese. Serve warm.

This recipe serves 6, and if you're following the 21 Day Fix plan, would count as one red, one green and 1/2 purple.

~M

Healthy Holiday Hustle

It's been said that the average person gains between 7 to 10 lbs during the holidays. That's a large number.

I get it though. We're busy shopping, eating, working, eating, traveling, Starbucks, eating some more... It happens to the best of us.

But it doesn't have to.

We can be stronger than our excuses this year.  We can put our health on the holiday to-do list and schedule in a 30 minute workout each day. We can choose to blend a healthy shake instead of pulling through Starbucks (or Good Things Donuts). 

I mean, it's only three weeks. 21 days. That's all I need to help you improve your health and fitness, increase your energy, shed some of those extra pounds and form new habits.

Are you with me?

~M

Apple Pie Shake!

I have a new Shakeology recipe for you to try! This one is so good and a perfect (healthy) replacement to the actual dessert!

-M