Mini Meatloaf Muffins

 

Ingredients
1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup grated carrot
1/2 teaspoon italian seasoning
2 garlic cloves, minced
3/4 cup ketchup, divided
1 1/2 lbs extra lean ground beef
1 cup of almond or peanut flour
3 tablespoons prepared mustard, divided
1 teaspoons of barbeque sauce
1 teaspoon worcestershire sauce
1/4 teaspoon fresh ground black pepper
2 large eggs, beaten
cooking spray


n to 350°.  Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried italian seasoning, and minced garlic; sauté 2 minutes. Take off heat and cool for 5 minutes.

Thoroughly combine onion mixture, 1/2 cup of the ketchup, 2 tablespoons of the mustard, worcestershire sauce, pepper, and eggs in a large bowl. After combining wet ingredients, add ground beef and almond flour.

Combine 1/4 cup ketchup, 1 tablespoons mustard, and bbq sauce. Spoon the meat mixture evenly into 12 (medium) muffin tin cups coated with cooking spray (or 6 of the very large muffin cups).  Top each evenly with ketchup mixture.

Bake at 350° for 25 minutes and let stand for 5 minutes.

Serve

Enjoy!

Fit Chic

What Does Commitment Mean to You?

Wikipedia’s Definition of commitment is:

commitment, interaction dominated by obligations. These obligations may be mutual, or self-imposed, or explicitly stated, or may not. Distinction is often made between commitment as a member of an organization (such as a sporting team, a religion, or as an employee), and a personal commitment, which is often a pledge or promise to ones’ self for personal growth.

So what does that mean to you? How committed are you to the relationships, habits, and activities in your life that make you better?

I was watching my friends this weekend train for the CrossFit Games which take place in July. Every week for the next 6 weeks we will have to perform a certain workout, and how well we do for our team helps our team to qualify for these games.

It was really apparent on these people’s faces even their body language, who was committed and who was not!

The most committed came in early warmed up, did the proper stretching and prepared mentally for the task at hand, the others didn’t and it showed in their workouts.

It is the same in your relationships! My friends always say how I have the best husband in the world (and I do), but we work very hard on our relationship and we are very committed to being the best spouse to each other that we can be!

Look at successful business entrepeneurs, if they were not completely committed to their product they would not be as successful as they could be, because if you are not fully committed then how do you expect others to be?

Your challenge this week Fit ones is to stay TRUELY committed to yourself and your task at hand! If it is working out, do it and commit to it and see the incredible results you will obtain.

If it is your relationships, when it gets hard, you argue, or things are just not going your way, remember your commitment to each other and see how strong your relationship will become…

For yourself, be committed to being the best that you can be each day, and see what a powerful, motivated, inspiring individual you will be not only to yourself but to others around you!

I find when I put my commitments on paper I am more accountable to them, and will follow thru with them a lot more diligently!

What are some of your commitments you want to make?

Please leave them in the comments below!

Fit Chic

Why Building Muscle Should Be Your Top Priority!

AMac definitely knows the importance of building muscle!!!

This is a great article from gubernatrix on the importance that building muscle has on your body!

When you mention muscle building or muscular hypertrophy to someone – male or female – they generally picture big, bodybuilder-type muscles. So for anyone who doesn’t want to be ‘big’ (and that’s most people, to be honest), they will claim not to want muscle building or muscular hypertrophy.

But that’s a mistake – understandable but nevertheless, a mistake. Everyone, from Johnny Teenager down the road to your old mum, needs muscular hypertrophy. And here’s why. Peak muscle We need our musculoskeletal system in order to do, well, anything. Sit down, stand up, take the stairs, carry things.

When we are young, our bodies build muscle well, without us having to do much about it. By adulthood, about 40 per cent of our total body mass is muscle. Without any particular training or dietary strategy, muscle mass peaks at around 16-20 years old in women, and 18-25 years old in men.

Muscle strength peaks a bit later, around age 20 in untrained women and around 30 in untrained men. Muscle decline After the age of 25, muscle loss is around 10 per cent per decade! In fact both bone and muscle mass decrease with age.

Bones become less dense and therefore frailer (osteopenia) and muscle mass decreases (sarcopenia). But weight tends to increase with age – which can only mean that the extra weight is fat!

Well I don’t know about you guys but I’m in my mid thirties and I am not happy about the idea of it being downhill all the way after age 20! We are surviving longer than ever before – do we really want to ‘peak’ having run only 20-30 per cent of our lifespan?

Do we want to spend most of our adult lives fat and weak?

So the truth is that after our early twenties, muscle building is what we have to do to stop the otherwise inevitable decline of strength and ability, and the increase in fat and weight. Muscular hypertrophy needs to be at the top of everyone’s fitness agenda.

Here’s an illustration of what I mean.

Diagram showing muscle building scenarios

This diagram shows what muscular hypertrophy really means for the normal person who just wants to stay in good shape for as long as possible. The red arrow is the ‘do nothing’ scenario: no weight training and bad diet results in steady loss of muscle and bone mass and increase in body fat and frailty. The blue arrow is the ‘regular resistance training and decent diet’ scenario, staving off the decline of muscle and bone mass for as long as possible.

Now I usually try to avoid giving personal examples since they don’t necessarily apply to everyone. But I think my own example does illustrate this process well.

I’m 35 years old and I’m stronger, slimmer, with less body fat and more muscle than 10 years ago. In other words, I’ve been able to reverse that trend by taking action. I’ve not done it through ‘cardio’ or by starving myself. I’ve done it through regular weight training and a good diet.

This is not about how great I am or what sacrifices I made. I’m not a professional athlete or bodybuilder, just a regular person who has committed to being in good shape for as long as possible. So this is about how blimmin’ easy it is once you’ve figured out how to do it. Muscular hypertrophy along with fat loss is the strategy that will get you and keep you in shape.

By the way, I have Dan John to thank for putting this strategy in such simple terms, making it so easy to communicate (read more of his wisdom here as he answers readers’ questions). The way forward It is taking a while to get this message across. It is not just women who are not getting the message; I hear plenty of men in the gym who are reluctant to do any weight training for fear of getting too big and bulky.

As my friend Allyson Goble from Bodytribe Fitness puts it, people “deserve to have strong muscles and bones and ligaments and tendons, etc. AND look good in their undies too!” Rest assured there are many different techniques in resistance training, to meet many different goals (just have a browse around this website!). But if you don’t build it in order to maintain it, you’ll lose it.

Fit Chic

A Guilt-Free Shamrock Shake

Happy St. Patty’s Day!

Eat your heart out McDonald’s! Here is a shake that tastes delicious and is actually good for you!

Ingredients:

  • 2 cups coconut vanilla ice cream (found at your local natural foods store)
  • or use Paleo Ice Cream (I will insert the recipe for this at the bottom of the page)
  • 1 1/4 cups unsweetened Almond Milk or Coconut Milk
  • 1/4 teaspoon mint extract
  • 8 drops green food coloring

Directions:

Put all ingrediants into a food processor and mix, ( you may use a blender but the consistency will not be as thick).

Optional:

You could add lite whipped cream or cool whip to the top and use green sprinkles to make it more festive.

For Paleo Ice Cream :

http://fitchicla.com/2011/02/08/i-scream-you-scream-we-all-scream-for-ice-cream/

Enjoy!

Fit Chic

Sometimes Doing the Things You Hate Most, Are the Things We Need the Most!

CF FTS Last Year at the Games … We over came a lot that we Did not want to do but it paid off!

As I was getting ready for Church this past Sunday, and I was dilly dalling taking my time trying to find any excuse I could to not go. Why?

As I was sitting in Church listening to the sermon, I thought about how happy I was that I had come. I had so much more clarity and calmness, so why did I not want to be here again?

This brought me to the conclusion, sometimes the things that we try to avoid the most are the most beneficial for us!

For example how many times do we dread going to the gym, but when we are done we feel like a million bucks!

Or working on a big project, when it’s completed there is such a feeling of accomplishment!

I feel that every time we force ourselves to do what we dread, we become stronger and really grow from it.

This month I challenge you to do things you don’t really want to do; and by that I mean step out of your comfort zone!

I have found that my greatest successes have come from my greatest discomforts. When I took a leap I found my purpose…

Here is a great quote that I will leave you with:

“We cannot become what we want to be by remaining what we are.” Max DePree

Fit Chic

A Delicious Corn Beef and Cabbage Recipe Perfect for St. Patty’s Day!

Ingredients:

3 lb.corned beef brisket

1 lb of baby carrots

1/2 cup chopped onions

2 clovesgarlic, minced

2 bay leaves

1/4 cup of honey

1/2 cup dijon mustard

1 Tbsp. Horseradish

1 head cabbage, cut into wedges

Directions:

Place meat in large saucepan; top with onions, garlic and bay leaves.  Add enough water to cover all ingredients; cover with lid.  Bring to boil; simmer on medium-low heat 1 hour.  Drain, reserving meat in pan.  Remove and discard bay leaves.

Add enough fresh water to saucepan to cover meat; cover with lid.  Bring to boil; add carrots and simmer on medium-low heat 2 to 3 hours or until meat is tender.

Heat oven to 350ºF.  Remove meat from pan, reserving liquid in pan; place meat in shallow baking pan.  Mix honey, mustard and horseradish; spoon half over meat.  Reserve remaining honey mixture for brushing onto cooked meat.

Bake 20 min., brushing frequently with remaining honey mixture.  Meanwhile, add cabbage to reserved liquid in saucepan; cook 8 to 10 min. or until tender.

 meat on platter; drizzle with pan drippings.

Serve with cabbage.

Enjoy!

Fit Chic

Leave Your Excuses At the Door …..

When my husband and I went to a CrossFit conference last fall, we heard a fellow CrossFitter by the name of Kyle Maynard speak.

Kyle Manard, is an inspiration in his own right, and also a CrossFitter.

Below is a video of him discussing functional training and how important and applicable it is for life.

If you’re curious about Kyle and want to know more about his story, google him – he has truly lived a remarkable life.

Watch this and you will really have NO EXCUSES!

http://www.youtube.com/watch?v=cFke91pbfUo

Death by Sitting …..

We have become such a chair born society, most of us have desk jobs, that confine us to sitting for at least 7 hours a day. Then we come home from a long days work, and either sit at a computer desk, or on a couch!

Most of us sit more than we sleep! So what’s so bad about that?

Here is a great informative video from Mobility Specialist Kelly Starrett. He shows you stretches and great mobility exercises for those of us who are stuck sitting all day!

http://www.mobilitywod.com/2011/03/episode-187365-death-by-chair-how-much.html

These exercises are so easy, you can even do them at your desk!

Fit Chic

Gluten Free Triple Layer Sun Butter Brownies

Gooey Peanut Butter Brownies with Cacao Chips

Ingredients:

6 tablespoons of melted unsalted butter
1/4 cup of Agave Nector
1/2 cup of honey
1/2 cup of sun butter
1 large egg
1 1/2 teaspoons of vanilla
1  1/2 cups of almond flour
1/8 teaspoon of baking soda
1/2 teaspoon of baking powder
1/2 cup of sunbutter
1/2 cup of cacao dark chocolate chips
2 tablespoons of almond butter

Directions:

Grease an 8 inch square pan with butter. Line with parchment paper, leaving roughly 2 inches of overlap. Grease the paper in the bottom of the pan with a bit more butter.

In a large bowl, combine the melted butter, Agave Nector, honey, and sun butter until smooth and creamy. Beat in the egg and vanilla. Gently beat in the flour, baking soda and baking powder. Stir in the chocolate chips and remaining sun butter and almond butter.

Spread evenly into the prepared pan and bake at 350 degrees for 20 – 30 minutes. Transfer to a wire rack to cool for 15 minutes or so, and then cut and serve.

Instead of Giving Something Up Try Adding Something In ….

Looks like this guy is adding more sleep to his mix

With today being Ash Wednesday or the first day of Lent….. Everyone is talking about what they are giving up for the next 7 weeks until Easter arrives.

Ever since  I was 8 years old I have given up something for Lent. Most years it was sugar, diet soda, processed foods, etc…. but last year I tried a new angle; instead of giving something up I was going to add something in.

I started with doing one act of kindness a day, and meditating for 15 minutes by myself sometime throughout the day (for those of you who know me 15 minutes to me is like 2 hours to most), but I figured it was a good start.

The first few days (like any new routine) were difficult, but then I began to look forward to doing something nice for someone else, like most charitable acts I think they make you feel better than the actual act itself.

I was starting the day off with a clear focus from the meditation, and didn’t feel so scatter brained either.

Before I knew it the 7 weeks were up, and I was actually sad to have Easter arrive. I kept with the two for a few weeks, but since there was no accountability I lost sight of the goal and it dissipated out of my life.

So this year I am really looking forward to adding something and making it stick! I am committing to a half hour of meditation and focus, and adding new daily goals to hit and stick with each day.

So fellow Fit Chics and Fit Studs what are you going to add in your life to make it better?

Answer in the comments below:

Fit Chic