January 2016 studio Fitness Class Schedule

YOU ARE STRONG AND POWERFUL IN 2016!!! LETS DO THIS!!!!

30 day EXTEME LEAN-OUT PROGRAM STARTS JANUARY 11TH!!! 2016 IS YOUR YEAR!!!

THIS PROGRAM STARTS ON MONDAY JANUARY 11TH!

Above are just a few of my previous Before & Afters!!!!  Stay tuned to see more from my last group!!!

To see the before and afters from previous 30 day programs click HERE

This plan is NO JOKE, So if you're not ready to WORK, move along now.   New Years 30 day EXTREME LEAN-OUT PROGRAM is UNIQUE in that it is designed to give you the BEST, FASTEST, HARDCORE results possible in 30 days! 

If you're tired of WISHING for YOUR perfect body, If you're ready to feel AMAZING by the beginning of Valentines day, and if you are ready to GIVE ME EVERYTHING YOU GOT for 30 days, Than you're ready for this!

What you will receive:

Custom weekly Fat blasting meal plans!  These meal plans are very specific, and designed to give you MAXIMUM leanness is 30 days!

Daily youtube workouts, taught by me, and designed to build lean muscle and shed body fat FAST!

Phone and online support

Daily motivation

Weekly weigh-ins and progress updates

Beginning and ending fitness evaluation.

In return....

YOU WILL Workout for 60 minutes 6 days a week

YOU WILL follow the meal plans to the T with NO EXCUSES

YOU WILL report and communicate with me about any problems, concerns, and progress.

AND YOU WILL FEEL AMAZING IN YOUR OWN SKIN IN JUST 30 DAYS!

Total cost for the program is $290.00

To register, YOU MUST email me at   erin.andon@gmail.com

or message me on Facebook, 

BEFORE Thursday January 7th!

Turkey to Tree Week 2 Meal plan!

You can mix and match the recipes from the 1st week with this week, but make sure you eat 5 to 6 meals in the CORRECT portion sizes!!! NOW GET COOKIN!!!!

XOXO

-E

Meal #1

Any egg & Veggie breakfast from any previous meal plan

(or some other protein & veggie)

Meal #2

Orange Chicken and Winter Fruit Salad

(or some other form of protein, veggie, and fruit)

Meal #3

Loaded Baked Faux-tato Soup

(or some other form of protein, veggie, and fat)

Meal #4

Simple Quinoa Tabbouleh Recipe

(or some other form of Protein and veggie)

Meal #5

4 to 6 oz of Slow Cooker Chipotle Barbacoa Brisket in lettuce cup tacos with other veggies!  You can have as many tacos as your 4 to 6 oz of brisket will make.  The more veggies you add, the more you get to eat!!!

or the
Spicy Mexican Quinoa Casserole

(or some other form of protein, veggie, and fat)

Meal #6

If you need something sweet have the lemon bars, If you’re good with something savory have either the loaded baked faux-tato soup again!

Simple Lemon Bars

1 1/2 C almond flour (just grind up almonds in your blender)

1/2 tsp sea salt

2 tbsp stevia

2 tbsp olive or grapeseed oil

1 tbsp vanilla extract

1/4 C olive or grapeseed oil

1/3 C stevia nectar

3 eggs

1/2 C fresh squeezed lemon juice

1 tbsp lemon zest

Preheat your oven to 350 degrees. Grease an 8-inch square baking dish with olive oil spray. 

Combine the first 3 ingredients in a large bowl. In a medium bowl, whisk the next 2

ingredients together (oil and vanilla). Stir the wet ingredients into the dry ingredients, 

mix well. Press the crust mixture into our baking dish evenly and bake for 15 minutes. While 

the crust is baking, place the rest of the ingredients into a mixing bowl and mix on high until 

well mixed and smooth. Once the crust is done, pour the topping mixture over the hot crust. 

Then place back into the oven and bake for 15-20 minutes. Let cool for 30 minutes, then 

place in the fridge for about 2 hours to set. That's it...all you have to do next is eat them!

*Makes 9 lemon bars

serving size is 2 bars

Orange Chicken & Winter Fruit Salad

Serves 4

Ingredients:


4 chicken breasts


extra virgin olive oil


garlic

salt


pepper


1 cup fresh squeezed orange juice


1 orange (or two small oranges)


2 kiwis, peeled and chopped


1/2 cup pomegranate seeds

Directions: 

Peel then segment orange over a bowl, squeezing leftover juice into bowl. Add kiwi and pomegranate seeds then stir to combine and set aside.

Brush or mist chicken breasts with olive oil then season liberally on both sides with garlic salt and pepper. Sauté over medium-high heat for 4-5 minutes a side, or until cooked through. Remove to a plate to rest for 5 minutes.

Add orange juice to skillet then use a wooden spoon to scrape up brown bits from bottom of skillet. Let orange juice reduce until syrupy. Slice chicken into bite sizes peaces then mix chicken, orange pan sauce and fruit.  Divide into 4 containers!

Loaded Baked Faux-tato Soup

1 large head of cauliflower, chopped

1 yellow onion, diced

4-5 strips turkey bacon

shredded fat free or low fat cheddar cheese

green onion, sliced thin

2 cups low sodium chicken stock

1/2 cup coconut milk

salt and pepper

Fry bacon in a pan until crisp. Set aside.

Steam cauliflower until tender. While cauliflower steams, sauté onions in bacon grease.

When onions are transparent and cauliflower is tender, add them to a blender with the chicken stock, coconut milk, and salt and pepper to taste. You might need to add more coconut milk or salt and pepper.

Blend until soup reaches your desired consistency. It should be thick, but, ya know, soupy.

Top with a small handful of cheese, crumbled bacon bits, and chives.

Serving size is 1 ½ cups of soup

Slow Cooker Chipotle Barbacoa Brisket

What you need:

1 (2.5 to 4 pound) beef brisket

1/2 to 1 cup of my Chipotle Adobo Sauce or 3 chipotles from a can plus 3 tbsp of sauce from the can.

2 cups of low sodum beef stock

1 small white onion, diced

3 large cloves of garlic

2 tsp of oregano

1/2 tsp of ground cloves

1 tbsp of apple cider vinegar

2 bay leaves

How you make it:

Make a liquid puree with all of your ingredients except the beef (of course) or the bay leaves. User a blender or food processor, I use an immersion blender in a large mason jar.

Pour about a quarter of your liquid puree into the bottom of your slow cooker.

Trim any excessive fat from your brisket and place it in your slow cooker fat cap side down. You don’t need a lot of fat on your brisket at all.

Pour the rest of your liquid puree over your brisket ensuring that you coat the top and sides.

Cook on low for 8 hours.

Remove your brisket to a large bowl or container to pull/shred with 2 forks. The brisket should pull easily and you can leave it in chunks or fully shred.

Add some of the cooking liquid from the crock pot to your pulled brisket. You want to add some moisture and flavor goodness back to the meat, and the amount is personal preference.

Enjoy eating in lettuce wrap tacos,

Simple Quinoa Tabbouleh Recipe 

1 cup dry quinoa, cooked according to package directions

1 cucumber, diced

3 roma tomatoes, diced

green onions, chopped

1 bunch parsley, chopped

handful fresh mint, or basil chopped

juice from one lemon

sea salt

You can add other veggies that you like as well!  ie, peppers, mushrooms, spinach etc.

Cook quinoa according to package directions. Let cool, mix in all other ingredients. Variations: garlic, cinnamon, shredded carrots, olives

Serve in lettuce wraps. Makes 4 servings.  

Spicy Mexican Quinoa Casserole

Ingredients 

Serves 5

2 cups cooked quinoa (you’ll need about 1 cup / 6 oz / 170 gr of uncooked quinoa) 

1 medium onion, minced

1 clove garlic, minced

1 8 oz / 225 gr can tomato sauce

1 medium tomato, diced

2 jalapenos, seeds and ribs removed, minced

1 tablespoon olive oil

pinch of red pepper flakes

½ teaspoon cayenne pepper

1 teaspoon chili powder

1 teaspoon cumin powder

1 teaspoon fine grain sea salt

ground black pepper

2 bell peppers, chopped (I used one red and one yellow)

1 cup / 4 oz / 113 gr Mexican cheese (or sharp cheddar), shredded, The cheese is optional.  If I’m making this for me and my family, I usually put most of the cheese over their side of the casserole, and just a teeny bit over mine, or none at all. J

handful spring onions

Directions

Preheat oven to 375°F (190°C) and lightly grease a 8x8 baking dish.

In a skillet over medium heat add oil, garlic and onion. Sauté’ for about 3 minutes.

Add chopped tomato, tomato sauce, red pepper flakes, salt and pepper. Stir and let simmer on low heat for 7 minutes.

In a dry nonstick skillet over medium high heat, toss and toast quinoa with cayenne pepper, chili powder and cumin for 2 minutes. Taste and season with salt. Set aside.

In the same skillet over medium-high heat, place the diced peppers and DO NOT stir. This allows the peppers to get the brown roasted look on the outside. Wait for 2 to 3 minutes before stirring, then let them roast for another 2 minutes before removing from the heat. Set aside.

In a large bowl combine tomato mixture, quinoa, ½ of the shredded cheese and ½ of the bell peppers.

Transfer quinoa mixture to baking dish, top with remaining bell peppers and cheese. Cover with foil and bake for 20 minutes. Remove foil and bake for another 10 minutes.

Remove from the oven and garnish with green onions.

Serve with , salad,

Clean Vegan Pad Thai

If you're short on time, replace the chopped vegetables with a shredded store-bought mix such as broccoli slaw or rainbow salad.

Ingredients (2 servings)

2 medium-sized zucchini, ends trimmed off

1 cup thinly sliced bell peppers and carrots

1 cup snap peas

2 small scallions, sliced

1 cup shelled edamame, defrosted if frozen

For the Sauce:

2 tbsp natural peanut butter

2 tbsp rice vinegar

2 tsp tomato paste (or crushed tomatoes)

2 tsp low sodium soy sauce or tamari

chili flakes

Optional toppings:

2 tsp crushed peanuts

4 thin slices of avocado

sprigs of cilantro

lime wedges

Instructions

Stir all ingredients for sauce together in a small bowl until smooth.

Spiralize zucchini, or peel into ribbons with a julienne peeler, regular vegetable peeler, or mandolin.

In a large bowl, toss the zucchini noodles in sauce. Set aside.

Chop the carrots, peppers, and scallions, and trim snap peas if necessary.

Add the vegetables to the zucchini noodle mixture and toss to combine.

Divide the contents of the large bowl into 2 smaller serving bowls. Top each with crushed peanuts, avocado, cilantro sprigs and lime wedges if desired, and serve.

Recipe Notes:

This dish tastes great freshly made, but if you can give the zucchini noodles at least 20 minutes to soak in the peanut sauce, they'll taste even better!

Want to switch up the protein? Try adding 2 cups worth of cooked shrimp, tofu, lean chicken breast, turkey, or extra lean thinly sliced beef.

Cardio Down Hill BLAST!

Great cardio workout you can do on ANY peace of Cardio equipment, or running outside!!!

Turkey to tree fitness plan: meal plan week 1

GET YOUR GAME FACE ON.... LETS DO THIS!

Before you get started fill out the worksheet with your weight and your measurements. No one will ever see it but you, but ya gotta have a gage to see your progress!

Remember to DRINK TONS OF WATER!


You will be eating 5 to 6 meals throughout the day every 2 hours. For most people, this will be really foreign. Eat what you’re suppose to eat when you’re supposed to eat it even if you’re not hungry. Many people have starved your bodies, for a very long time. We either don’t eat enough throughout the day and are then ravenous at night and binge, or we starve ourselves for a few days and then over-eat on the weekends, or some have just totally given up on healthy eating all together and eat horrible processed food all the time.



The idea of many small meals throughout the day is to keep your metabolism burning like crazy all the time, also, you will never feel hungry, you won’t feel stuffed either, but you won’t be hungry. Your next meal will come before you feel those hunger pains, if done properly.



The only way this will work is if you

PREPARE YOUR MEALS AHEAD OF TIME!!!!!!! I can't say this enough! You must eat every 2 hours. In order to be ready to eat every 2 hours, (even if you are at home) you must have your food already ready


WATCH YOUR PORTION SIZES! Protein should be the size of the palm of your hand. Everything else, Carbs, fruit, veggies, is a cup. (What you can fit in your hand)



YOU MUST EAT THE right portions! JUST BECAUSE IT'S HEALTHY, DOESN'T MEAN YOU CAN EAT ALL YOU WANT.



And finally, learn the difference between being full and being satisfied. If you’re used to eating lots of unhealthy food, you will crave it for the 1st couple days, but if you follow the meal plan, you won’t be hungry. You should never be truly hungry, if you are, you need to eat, but you may crave a slice of pizza. If ya do, go do something else, you’re strong, it will pass. J


* If you need coffee, you can drink as much as you need, but you CANNOT buy it from a coffee shop. You MUST brew it yourself, and you can drink it black, or with stevia and cinnamon as a sweetener. No other additives.

Week one meal plan 

Serving sizes

Meat (protein) serving= the size of the palm of your hand, aprox 4 oz

Veggies: 1 serving= 1 cup (what can fit in one of your hands, a handful)

Fruit: 1 serving = 1 cup (what fits in one hand, or 1 small hole piece of fruit, i.e. an apple or banana)

Comlex carbs (starch) (fruits and veggies all contain carbohydrates and we will get most of the carbs we need from them in the 1st couple weeks, complex “starchy” carbs are things such as brown rice, pasta, bread, potatoes etc. Please note, I DO NOT believe in a no carb diet, but what many people don’t realize is that if you eat enough fruits and veggies, you get most of the carbs your body needs from them. J YOU WILL BE GETTING PLENTY OF CARBS!

1 serving = 1 cup ***** for oatmeal, ½ cup of uncooked oatmeal, makes 1 cup cooked.

(If you get up in the morning at 6am or earlier bump all the times up 1 hour, for example, you 1st meal would be at 8am, 2nd at 10am etc.) 

*** NOTE: You can change the times of the meals to fit your schedule but you MUST eat very 2 to 3 hours!

Meal 1 - 9am

½ cup cooked oatmeal with ½ cup berries of your choice. Sweetened with stevia

or a 4 egg white omelet with veggies



Meal 2 - 11am 

Make the simple salad below

As much lettuce as you want 

4 oz balsamic chicken 

Handful of tomatoes
Handful of mushrooms

: top with 2 tbs of balsamic vinegar and 1 tbs olive oil

**** Make a salad ****** 

or

The chicken citrus salad recipe below



Meal 3 – 1pm 

stuffed peppers or mushrooms
and 1 pace of fuit if you want, (small apple, pear etc.)

Meal 4 – 3pm
2 mini Quiche

Meal 5 – 5pm

(This is where the spaghetti squash spaghetti recipe fits in. You have to try it for meal 5 at least once, if you love it, have it here has much as you like this 1st week! If not, just have the turkey meatballs with a veggie of your choice.

or

Portobello Mushroom Pizza with Caramelized Onions

Meal 6 – 7pm

(This meal is optional; it’s the ONLY one that is! If you’re not hungry, don’t eat it, if you are, don’t feel guilty for eating it! J You’ll lean out like CRAZY either way!

Here you’ve got options: Choose 1:

- -2 mini quiche

- Or

- -3 meatballs

- or

- -1 cup fruit of your choice and a handful of almonds.

Week 1 Recipes

Cranberry Turkey Meatballs

3 meatballs equal 1 serving

Ingredients

12 oz lean ground turkey

¾ cup craizens  (dried cranberries)  or raisins

¼ cup finely chopped fresh parsley

1 tbsp chopped fresh sage

2 tsp chopped fresh thyme

½ tsp red pepper flakes

2 cloves garlic, minced

½ cup finely chopped red onion

1 cup chopped spinach

½ tsp sea salt

½ cup dried oatmeal

1 egg white

Instructions

Preheat oven to 350.  In a medium bowl, combine all meatball ingredients with hands.  Form into 8, 2 1/2 to 3 inch round balls.  Place evenly over baking sheet sprayed with Pam.  Cook for 20 min, or until lightly golden brown.    No pink in the center.

Stuffed peppers, or mushrooms

Makes 4-5 Servings

Ingredients:

-3 Bell Peppers (Yellow, Red and/or Orange) they also have smaller mini peppers but you’ll need to use 7 or 8 or 7-8 mushrooms, or both!

-The meatball mixture from above, you can leave out the cranberries, but I like them in.  Also, play with other spices if ya like.

Directions:

Pre-heat your oven to 350 F.

Cut the tops off peppers and mushrooms.

Remove the middle.

Stuff with uncooked meatball mixture.

Place stuffed peppers and lids in a glass baking dish with sides and bake for 40 minutes (lids beside peppers)

Plate and enjoy!

Feel free to add a dollop of mashed avocados to the top.

Southwestern mini quiche

2 equal a serving

Ingredients

8 slices very thinly sliced deli turkey

3/4 cup Pico De Gallo (recipe below)

4 large egg whites 

2 tablespoons chopped fresh cilantro

PICK WHATEVER VEGGIES YOU WANT, I.e., corn, black beans, mushrooms, onion, pepper, spinach,   THE MORE THE BETTER!!!

Directions

Separate egg whites into a medium mixing bowl whisk lightly.  Transfer to a liquid measuring cup.  Let stand while you prepare the rest of the ingredients.

Preheat the oven to 400ºF.  Lightly coat each cup of a standard-sized nonstick muffin pan with olive oil cooking spray. (makes 8)

Line each muffin cup with turkey slice.  There will probably be a little excess extending from the top of each cup.  

Chop all veggies and place in bowl, pour egg whites over top and stir. (I also like to play around with spices here, garlic, taco seasoning, you choose!)

Pour egg white and veggie mixture into each muffin cup to fill.  

Spoon 1 spoonful of Pico de Gallo on top

Place the muffin pan in the oven and bake for 10 to 12 minutes, or until the eggs are puffed and the center is set.  Carefully remove the baked eggs from the pan and place 2 egg cups on each serving plate.  Garnish with the cilantro.

Pico de Gallo

eat as much as 1 cup

Ingredients

1 1/2 cups seeded, diced tomatoes

1/4 cup diced red onion

1 tablespoon diced jalapenos (optional)

1 tablespoon minced garlic

Juice of 2 limes

2 tablespoons cilantro, plus extra for garnish

Salt and pepper

Directions

In a bowl combine all ingredients.

Spaghetti squash spaghetti with turkey meatballs

The Ingredients

1 large spaghetti squash, baked


1 jar spaghetti sauce of choice (low fat, low sugar, low sodium)


3 turkey meatballs

The Directions

Note: Cooking spaghetti squash can be done one of two ways.  A)  “The Easy Way”  like a baked potato in the microwave.  Poke holes all over the squash with a sharp knife, (be careful, the squash can be hard to pierce)  Place it in a microwave safe dish with about a ½ inch of water the bottom.  Microwave in 3 min increments until the squash is soft to the touch.  (For a small squash it takes about 2 times (6 min) for a large one it can take up to 12 min.  B) You can poke holes in a whole,  uncut squash with a fork and bake it that way using a baking pan with 1/2 inch of water in the bottom. But it will take much, much longer to bake.  (probably somewhere around 2 hours would be my guess).

Preheat oven to 375 degrees F.

Step 1 – Bake your squash as you see fit for approximately 1 hour, or until it’s soft and easily pierced with a fork. Once the squash is baked and soft, pull it out of the oven and allow to cool until you can touch it without getting burned. If you haven’t already, cut it in half. Remove Seeds

Step 2 – Using a fork, remove the squash from the shell by scraping it from the top of the sides to the center. This will achieve the “spaghetti-like” stings the squash in named for.

Step 3 Mix a little garlic salt into your squash and top with sauce, and 3 meatballs.

CHICKEN TENDERS WITH BALSAMIC VINEGAR GLAZE  

about 3 tenders equal 1 serving

Ingredients

Olive oil cooking spray

12 oz chicken tenders

Ground black pepper, to taste

1 tsp minced garlic

3 tbsp balsamic vinegar

1 tbsp Stevia

Instructions

1. Heat olive oil over medium-high heat. Add chicken tenders and season with pepper. Cook, turning pieces halfway through, until cooked, approximately 7 minutes. Remove chicken from the pan and set aside.

2. Reduce heat to low-medium, add garlic and sauté. Then add vinegar, and stevia . Simmer, scraping the bottom of the pan for 1 minute. 

3. Return chicken to pan. Mix all ingredients together and heat through. Garnish and serve.

YIELD: 4 servings

PREPARATION TIME: 20 minutes

Portobello Mushroom Pizza with Caramelized Onions

1 pizza is a serving

Ingredients



3 tbsp. olive oil (approximately)


Red onions, sliced – as many as you like


Portobello mushrooms, sliced – as many as you like


Onion powder


Garlic powder


Parmesan cheese (optional)

Throw on some cooked chicken or turkey burger

Directions

Caramelize your onions in 2 tablespoons of oil. Save that last tablespoon for later. Once the onions are caramelized, set them aside. It’s okay if they get cold.

Brush the top of the crust with that last tablespoon of oil, and then sprinkle the garlic and onion powder over that.

Cover the dough with mushrooms.

Spread the onions evenly over the mushrooms.

Sprinkle the Parmesan cheese over the pizza.

You can throw it back in the oven real quick to warm everything up if ya need.

Chicken citrus salad

*** Make a ton of the citrus chicken and use it for your salid/ and protein with other meals all week. J  

Ingredients (serves 4) For the Chicken: 2 boneless, skinless chicken breasts 1/2 orange, juiced 1 lime, juiced 2 tablespoons olive oil 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon chile powder salt and pepper For the dressing: 3 tablespoons fresh orange juice 1 tablespoon rice vinegar 1/2 tablespoon dijon mustard 1/2 tablespoon honey 1/4 cup olive oil For the Salad: 2 oranges, segmented 1 avocado, cubed 1 heirloom tomato, diced 1/4 cup golden raisins, or regular raisins (optional) 1/4 cup raw pumpkin seeds, toasted on the stove over medium heat until browned (optional) 1 tablespoon black sesame seeds 2 cups arugula 2 cups lettuce salt and pepper