MOTIVATE ME!!!!

Starting today, every FRIDAY I'm going to post a little extra dose of MOTIVATION!!!!

I do not believe that getting fit is just about your body and looking good, I believe it is about getting better in every area of your life and being happy and content!  To that end, these quotes speak to fitness and life in general!

Weekends are usually the hardest for people to get through and still maintain there workouts and clean eating habits, so use this extra push to get you through!

If any of these quotes speak to you, PRINT THEM OFF!  GET THEM UP IN FRONT OF YOU! HANG THEM ON YOUR BATHROOM MIRROR,  Make them your screen saver OR the photo on the face of your iPhone!!!! Whatever you need to do to stay motivated!!!!

MEAL PLAN MONDAY-Super Bowl Snacks!

Meal Plan Monday

Every Monday I'm gonna bring you a new healthy meal you can incorporate into your meal
plans! :)

This week I've got 3 great recipes for your super bowl party, or any time at all!

mini bacon cheeseburger sliders

Toppings:
Turkey Bacon
Roma tomatoes
Red onion
pickles
Romaine lettuce

For the patties:
lean ground beef or ground turkey
About 2 Tablespoons of grated onion
1-2 cloves garlic, minced
About 2 Tablespoons Chiles in Adobo Sauce

About 2 teaspoons mustard powder
About 1 tablespoon sea salt

Mix all ingredients (except the toppings… obviously ) and form into approximately 1-1.5 inch round patties. (about the size of a bouncy ball, remember, you want to be able to pop them in your mouth) 

If you’ve never grated onion before, just use the fine grate side of your cheese grater and do it right over the bowl your beef is in.

When you’re ready to cook, make your bacon and cut into about 1″ pieces. Set aside. Slice up your roma tomatoes and red onion. On your platter, assemble a couple pieces of lettuce with a slice of tomato. Cook your mini sliders until juices run clear, then place on top of the tomato. Put onion and pickle on top of that, then bacon. Secure with a toothpick. Continue until all are done. 

** 3 MINI SLIDERS EQUAL 1 SERVING!

IF YOU'RE ON AN EM MEAL PLAN THIS IS GREAT FOR EITHER MEAL #3 OR MEAL #5

Guacamole with Lime Chile Cucumbers

There are about a million different ways to make guacamole, but for this, just keep it plain and simple: Avocado with a healthy dose of lime and salt. Just mash it all up!

Then slice cucumbers and squeeze lime over the slices then sprinkle with chile powder. The Cucumbers are perfect for dipping, though you can try any other veggies you like.


* A serving is 1/4 cup Guacamole and as many cucumbers as you want!

IF YOU'RE ON AN EA MEAL PLAN THIS IS GREAT FOR EITHER MEALS 2,3,OR 4 With the addition of a serving of protein

Steak Bites with Bloody Mary Dipping Sauce

Yield:6 servings

Ingredients
1 tablespoon extra-virgin olive oil, plus more for drizzling
1 small onion, finely chopped
1/2 cup vodka (optional)
2 tablespoons Worcestershire sauce
2 teaspoons hot pepper sauce
1 cup tomato sauce
1 rounded tablespoon prepared horseradish
Salt and pepper
1 1/3 pounds beef sirloin cut into large bite-sized pieces, 1 by 2 inches
Steak seasoning blend or coarse salt and black pepper
6 to 8 inch bamboo skewers

Directions
Heat a small saucepan over medium heat. Add oil and onions and saute 5 minutes. Add vodka and reduce by 1/2. Add Worcestershire, hot sauce, tomato sauce and horseradish. Stir to combine the dipping sauce and return the sauce to a bubble. Add salt and pepper and adjust seasonings.

Heat nonstick skillet over high heat. Coat meat bites lightly in oil. Season with steak seasoning blend or salt and pepper, to taste. Cook the meat until caramelized all over, about 2 minutes on each side. Transfer dipping sauce to a small dish and place at the center of a serving platter. Surround the dip with meat bites and set several bamboo "stakes" or skewers along side meat.

IF YOU'RE ON AN EA MEAL PLAN, THIS IS GREAT FOR MEAL #4

How much water should you drink in a day?

TAKE THE WATER CHALLENGE!!!!

I want you to try to drink half your body weight in ounces of water (at least) throughout the day for the next 8 weeks! Here’s why this is so important…

Water increases your metabolism. 

Your body is made up almost entirely of water. It’s hard to believe, but everything in your body is floating in a water-based suspension. Also, many of our bodily functions require water in some part of their equation to function properly. In this case, we are going to talk about the liver…

Water cleans out your system. 

The liver is an amazing organ. Of its many functions, one is to take released body fat and break it down for use as energy (a process called lipolysis). However, when hydration levels get as low as 80 percent, the liver and kidneys have a difficult time functioning and filtering all that thickened blood. Since kidney function trumps liver function on the task-list of sustaining life, the amazing liver does what it can to take over for the kidneys. Wow, we are sure glad that is the case, otherwise we would all be in some serious trouble! If the liver isn’t able to do its job, our bodies cannot break down fat and use it for energy at the rate in which we need it to. Let’s just say that is not good for your body fat percentage.

In order for proper diet and exercise to be truly effective, you'll need to maintain a proper hydration level so that the body fat released into the bloodstream can be broken up into proteins. You want these fat cells to be broken up into proteins because those are the building blocks of muscle! It’s a simple equation…more water equals less fat and more muscle :)

How much water is enough? 
Water increases your metabolism so much that if you're chronically dehydrated, it can mean up to an 8-pound weight gain or more per year. No wonder weight creeps on! Your challenge is to drink at least half your body weight in ounces of water per day. For example, someone who weights 150 pounds should be drinking 75 ounces of water a day. This doesn't mean all at once, it means throughout the whole day.

We can all mistake thirst for hunger too, which leads to eating more unnecessary calories, so it's important to always have water handy. Get that calendar out and mark it down to remind yourself!

Can you do the water challenge?

$20 airbrush tanning throughout the month of January!!!!!!

I'm offering $20 airbrush tanning throughout the entire month of January, 

Learn a little more about it by clicking on the airbrush tanning picture to the right and then book your tan with me TODAY!!!!!!

TEXT OR EMAIL ME:
erin.andon@gmail.com
0r
Text: 509.899.5253

JAN/FEB Fitness class schedule

Finally!!!! I've got the Jan/Feb fitness class schedule nailed down, 

"see below" 

I'M SO EXCITED TO GET STARTED!!! And I've felt SO GOOD after the baby that I've decided to include 1 ZUMBA class! YESSSS!

Now remember, this 1st 6 weeks is an edited down schedule to kinda get us all back in the swing of things, so the cost for the 6 weeks is only $50

After this 1st 6 weeks I'll be adding many more classes and times so hang in there!

Also, I will be posting the sign-ups for xtreme cycle tomorrow.  Remember, if you want to attend that class you MUST sign up online, or text or email me tomorrow and let me know you want in. :)

Classes start up again Jan 6th!!!! I WANT TO HEAR WHAT YOU WANT!

I'M SO EXCITED!!!!!   Classes are starting up again on Jan 6th!!!   I don't know about you, but I've got some MAJOR New Years resolutions that I've got to meet this year so I'm READY to GET MY BOOTY IN SHAPE! :)

The 1st 6 weeks of classes will be a modified smaller schedule, but after that we'll be back to ALL of our regular classes plus a few extras!!!! :)

Because I will have a limited class schedule for the 1st 6 weeks I want to make sure I give you all EXACTLY what you want. :)   Below is a list of the classes I offer along with a link to the class descriptions.  PLEASE let me know what YOU would like to attend!  Then I can make DARN SURE those classes are on this 1st schedule! 

Because of the modified schedule, the 1st BLOCK will only cost $50 for the ENTIRE 6 WEEKS.  Then, after that I'll have MANY more classes on the schedule so the cost will go back up to $65.00 for the full 6 weeks.  (just FYI)

Forward all your friends this info so I make sure to hear from EVERYONE who wants to attend my classes, (I really do want to give you all what YOU want!)

1st 6 week block stating on Jan 6th will look like this:

Monday:   6:30pm class

Tuesday:   5am class

Wednesday:   6:30pm class

Thursday:     5am class

Friday:      9am or 12 noon class. (I want to hear from you what you would prefer)

Saturday: 7am class

(I haven't decided what the classes will be yet because I want to hear your suggestions, below is the list of classes I will be offering.  Please write in the comments section below this post what you would like to attend)

Class choices for this 1st 6 weeks:

Hot Yoga

Booty bar

xtreme cycle

Pilates

M.E.L.T

Here's the link to the class descriptions if ya need it

CLASS DESCRIPTION

MELT

LET ME HEAR FROM YOU ASAP SO I CAN GET THIS SCHEDULE OUT!!! YAY!!!

XOXO

What to fix for Thanksgiving dinner part 5

My good friend Lisa was asking about some healthy appetizers to serve at her thanksgiving feast!!! Here are 3 AWESOME cucumber recipes, more to come!!!

Mediterranean stuffed cucumbers

Ingredients:
1 English cucumber, cut into twelve 1" pieces (I stripped some of the peel off for prettiness)
1/2 cup hummus (I had Athenos Greek on hand; use your favorite kind!)
1/4 cup fat free crumbled feta
8 kalamata olives, chopped
8 cherry tomatoes, chopped
1 tsp dried oregano


Preparation:
1) Using a spoon or melon baller, scoop out part of the cucumber like so:
2) Spoon about 2tsp of hummus into each of the cucumbers.
3) Sprinkle some crumbled feta onto each cucumber.
4) Now, place some olives onto each, followed by chopped tomatoes.
5) Finally, sprinkle oregano onto each.

That's it! Aren't they so pretty?

Here's the best part: They are only 42 calories EACH!!

Yes, you read that right...

Nutrition:
Calories 42 / Carbs 5g / Fat 2g / Protein 1g / Fiber 1g /Sodium 120mg

Smoked salmon stuffed cucumbers

Makes: 10 cucumber cups
Prep time: 30 minutes

Ingredients:

• 1 English cucumber
• Kosher salt
• 2 ounces smoked salmon, finely chopped
• 2 tablespoons plain Greek yogurt
• 1 tablespoon minced red onion
• 2 teaspoons fresh lemon juice
• 2 teaspoons finely chopped fresh dill
• 1 teaspoon horseradish
• 1/2 teaspoon grated lemon zest
• 1/4 teaspoon freshly ground black pepper

Directions:1. With a vegetable peeler, peel cucumber until no dark green skin remains. Cut off ends of cucumber, then cut cucumber crosswise into 10 pieces. Using a small melon baller or spoon, or the tip of the vegetable peeler, scoop out inside of each piece to form a cup, leaving a 1/4-inch border around edges and on the bottom. Lightly sprinkle cucumber cups with salt, then place, cup side down, on paper-towel lined baking sheet for 15 minutes.

2. Meanwhile, in a medium bowl, stir together remaining ingredients.

3. Using a small spoon, fill cucumber cups with salmon mixture. Save a peace of salmon and a small slice of red onion to garnish the top. Serve immediately. 

Smoked Salmon Cucumber Canapes

This last one is the simplest and the healthiest!!! Sometimes simple is perfect!!!

Ingredients

• 1 cucumber
• 200g smoked salmon
• 2 tbsp baby capers
• Juice of one lime
• Olive oil, to drizzle
• Cracked black pepper
• Sea salt

Method

1. Cut cucumber in .5cm widths. Place on serving plate.
2. Cut smoked salmon in strips and twist around to sit on each cucumber circle.
3. Top with two or three baby capers.
4. Squeeze lime juice over plate of canapés. Drizzle with olive oil. Grind pepper and salt on top.

What to fix for Thanksgiving Dinner part 4!

Apple Crisp

Prep time: 10 Minutes – Cook time: 30 Minutes – Total time: 40 Minutes
Yield: Makes 3 Servings

Ingredients:
3 Large Apples (Peeled and Sliced)
1 Tbsp Lemon Juice
1 Heaping Tsp Ground Cinnamon
1/4 Tsp Ground Nutmeg
4 Tbsp stevia, Honey or Maple Syrup
1/3 Cup Almond Flour (to make this just blend almonds in your blender until they become flour)
1/2 Cup Rolled Oats
1/2 Tsp Baking Soda
1/2 Tsp Baking Powder
1 Pinch Salt
2 Tbsp Coconut Oil (or Olive Oil)

Directions:
Pre-heat oven to 350 F.
In a bowl toss sliced apples, cinnamon, nutmeg and 1 tbsp of stevia.
Lightly oil an 8 x 8 glass baking dish.
Add apple mixture and bake for 10 minutes.
While apples are baking mix the rest of the ingredients in a bowl.
If you are using the coconut oil just break it up and mix it in as well as you can.
After baking the apples for 10 minutes remove them from the oven. Sprinkle and spread the topping mixture over the apples.
Place back in the oven and bake for 20-25 minutes.
You will know the Apple Crisp is done when it is golden brown.
Place in a bowl, top with Coconut Cream Ice Cream (recipe below) and serve immediately!

Coconut Cream Ice Cream

Makes 2 Servings.

Ingredients:
2 Sliced Frozen Bananas
Pinch of Salt
3 Tablespoons of Stevia
1 Tsp of Vanilla Extract
1/2 Tsp Cinnamon
1/4 Cup Light Coconut Milk
2-3 Tbsp Shredded Coconut (optional)

Directions:
Place all ingredients in your food processor and blend until smooth.
Serve immediately.
Enjoy!

what to fix for Thanksgiving Dinner part 3!

French Green Bean Casserole W/Crispy Shallots

Dan, my husband, LOVES Green Bean Casserole!!! This is an amazing healthy recipe for it!!! Plus, you get some healthy gravy for your mashed potatoes out of the deal!  

Ingredients:


1 1/2cups of Creamy Cashew Gravy recipe (recipe below)
2 Pounds french skinny green beans
1/2 pound (8oz) or more if you like, crimini mushrooms coarsely chopped
2 tablespoons olive oil
1/2 cup coconut oil or olive oil
8-10 shallots (approx 1 1/4 lbs)


Directions:

*Crispy Shallots can be made up to 3 days ahead of time. (instructions at bottom of the
post)

*Cashew Gravy can also be made up to three days ahead of time. As a matter of fact, putting the gravy on while it's thick from being cold works the best.

Preheat oven to 400 degrees


Saute the mushrooms in the 2 tablespoons of olive oil till soft


Blanch the green beans in boiling salted water for around 2 min. Drain. If you are ready to go and cook it right away then move on to the next step. If you are not going to cook immediately, you will need to shock the beans in a bowl of ice water to stop them from cooking. Then proceed when ready.


In a large bowl, combine the mushrooms, green beans and gravy. Mix together.


Transfer the mixture to a casserole dish and top with crispy shallots.


Bake at 400 degrees for about 20 min or till the gravy begins to bubble.


Serve




* If you double this recipe you can use the full amount of the gravy recipe since it makes 3 cups worth. but, make sure to prepair extra gravy because you will use it on your mashed potatoes as well! (mashed potato recipe coming tomorrow!!!!)

Crispy Shallots:

Peel and slice the shallots into thin rings.


Heat the oil in a sauce pan or frying pan over medium/low heat until it gets to around 220 degrees.


Reduce the heat to low, then add the shallots and cook for 30 40 min or until they reach a golden brown color. Stir occasionally to ensure even browning.


Using a slotted spoon, remove shallots from the oil, drain well and let cool on paper towels. Once cooled they can be stored at room temperature, covered for a few days.



White Wine & Thyme Cashew Grain Free Gravy


Ingredients:

2 cups soaked raw cashews (1 1/2 cups un-soaked)


2 1/2 to 3 cups low sodium chicken, beef or vegetable broth

2 tablespoons olive oil

1 medium sized onion (about 1 1/2 cups chopped)
4-5 large garlic cloves
1/2 or more cup organic dry white wine (or 1/2 cup broth instead of wine)
1 tablespoon fresh squeezed lemon juice
1 1/2 teaspoons dried thyme or more to taste1 tsp sea salt or more to taste (less if using already salted broth).

Coarse ground pepper to taste
Garlic powder if desired, to taste

Directions:

Soak the cashews for 4 hours then rinse and drain. Transfer to food processor


Pull the thyme (or other herb) off of the stems then smash the leaves with a large knife.You want to release the oils of the herb. Set aside.


Dice the onion & garlic then using a large frying pan, saute the onions and garlic in 2 tablespoons oil over medium heat, cook until caramelized. This will help give your gravy a nice rich color and flavor.


Transfer the onion/garlic mixture to food processor with the cashews. Set the pan aside for later use, do not clean it yet..


Add 2 cups of broth to the food processor


Blend till smooth, as smooth as you can get it. This may take 3-5 min.


Pour the cashew mixture back into the pan that you cooked the onions and garlic in. Add the thyme and cook the cashew mixture over a medium heat for a few minuets or until it thickens and darkens up a little bit. Stir/whisk constantly so that it doesn't burn.


When ready stir/whisk in the wine, lemon juice and slat/pepper. Again keep stirring letting it thicken for a few minuets. This helps develop a richer flavor. Add some or all of the left over chicken broth to reach desired thickness


You may add more liquid if needed to get a consistency you like. If it gets too thin, don't worry, just simmer for a few minutes and it will thicken up (stir often though). It will also thicken as it cools. I often make this ahead of time and reheat it adding more wine to thin when needed.


Makes three cups.


Gravy can be made a day head of time, cooled and stored in an air tight container. Reheat over a low or medium-low heat, stirring constantly till warm. Gravy is very thick when cold but thins out nicely when heated. You can add a little more broth or wine if needed.

Make a darker gravy by using roasted cashews. You can also make it darker by replacing the salt with coconut aminos

What to fix for Thanksgiving Part 2!

Rosemary Roasted Sweet Potatoes and Onions

Serves: 4-6

Ingredients

4 medium-sized sweet potatoes, peeled and cut into bite-sized pieces
1 large sweet onion, chopped into similarly sized pieces as potatoes
2-3 tablespoons olive oil
1 heaping tablespoon chopped fresh rosemary
Kosher salt
Freshly ground black pepper


Instructions
Preheat oven to 400 degrees. Combine potatoes and onion in a bowl. Add olive oil and toss to coat evenly. Sprinkle rosemary, salt and pepper on potato mixture and stir to combine.
Pour potato mixture on a cookie sheet and roast in the oven for 25-30 minutes, flipping potatoes and onions halfway through. Depending on the size of your potato and onion pieces, they may cook faster or slower. Keep an eye on them so they don’t burn.
Remove from oven and season to taste with additional salt and pepper