Pancakes

I have been craving pancakes recently, so I decided to try some new mixtures and made the best healthy pancakes yet!

BANANA BERRY PANCAKES
Ingredients
1/3 cup oat flour
2 TB coconut flour
1 scoop vanilla Shakeology, or vanilla whey isolate of choice
2 TB granulated stevia
1/2 tsp. baking powder
1 tsp. cinnamon
1/2 ripe (mushy) banana
1/4 cup unsweetened almond milk
1 egg
1 tsp. vanilla extract
1/2 cup blueberries

How to Prepare
1. Add all ingredients except the blueberries to a blender and blend for approximately 20 seconds, or until a smooth batter is formed. Then mix in the blueberries.

2. Spray a large skillet with non-stick cooking spray and place over medium heat.

3. Pour the batter into the pan to form pancakes (Note: the size of your pan and how big you make your pancakes will determine the number of pancakes you are able to make at a time).

4. Flip the pancakes when bubbles appear on the surface. Pancakes are done when firm in the center and golden brown on both sides. Remove from pan and repeat this process until all batter is used.

I added Walden’s Farm Pancake Syrup on too, and made a bunch to heat up or even eat cold on the run!

Healthy dinner recipes

healthy dinner recipes

Healthy dinner recipes

Healthy eating can taste good, be easy, and help you live a longer, fitter, life. There are lots of ways to make healthy eating taste good, smell good, and feel like treat food. There are lots of healthy recipes out there, healthy breakfast, healthy lunch, and healthy dinner recipes.

To make your recipes yummy here are some tips to follow:

First, add some spice! Healthy food does not have to be bland or boring. You can add lots of flavor, for little to no calories, with spices. I use a variety of different spices, I can take boneless skinless chicken breast and make a bunch of totally different meals, just by changing the seasonings.

Spices I love to add:
McCormick’s Montrell Chicken – perfect for grilled chicken salads
Mrs. Dash Salad Supreme – add to veggies with some apple cider vinegar for a yummy side
Mrs. Dash Tomato Basil – makes an awesome dressing, or add to pan cooked chicken for a great tasting twist
Mrs. Dash Italian Medley – love this on baked chicken and sweet potatoes, also great on steamed veggies!
Mrs. Dash Fiesta Lime – makes the perfect taco chicken or beef

The list goes on, but those are some of my favorite ready make mixed to add to your meals.

Another thing you can do is play with different fruits. If you get an afternoon sweet tooth, fruit is a great way to get a healthy sweet fix. Pair your fruit with nuts or Greek yogurt for the perfect protein/carb snack. Fruit gives you lots of vitamins and minerals and it satisfies your sweet tooth.

Don’t be afraid to try new recipes! There are so many out there, and the only way to get good at a recipe is to make it again and again. Google some simple healthy meals and you will find lots of options! I am going to share some of my favorite healthy dinner recipes with you today!

Healthy dinner recipes:

Easy Turkey Burgers
Ingredients
1 pound lean ground turkey breast
2 teaspoons garlic powder
1 teaspoon Cajun seasoning
1/4 teaspoon black pepper
1 tablespoon water
Cooking spray
1 large onion, cut into (1/4-inch-thick) slices (about 2 cups)
1 teaspoon olive oil
For burger fixings:
4 (1 1/2-ounce) whole wheat hamburger buns
8 (1/4-inch-thick) slices tomato
4 curly leaf lettuce leaves

Preparation
Combine the first 5 ingredients in a large bowl. Divide the turkey mixture into 4 equal portions, shaping each portion into a 1/2-inch-thick patty.

Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add the onion slices; cover and cook 10 minutes or until onion is golden brown, stirring frequently. Remove onion from pan, and keep warm. Add olive oil to pan. Add patties, and cook 5 minutes over medium heat. Carefully turn patties over, and cook for 3 minutes or until golden.
Note: You can double this recipe, and freeze uncooked turkey patties for up to 1 month, just pull them out at the beginning of the week and less meal prep!


 

Easy Ground Beef or Turkey Tacos
Ingredients
• 1 lb. lean ground beef or lean ground turkey
• 2 teaspoons chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon garlic powder
• 1 teaspoon onion powder
• dash cayenne powder
• 1 cup water
Directions
1. In a large frying pan cook ground beef until it’s no longer pink. Stir in spices and water and cook uncovered for about 20 minutes until the all of the water cooks off.
2. Serve with light white cheese, salsa, lettuce, and tomatoes, or your favorite taco toppings.
Use high fiber whole wheat wraps or make taco salad!

Make a double batch and freeze the leftovers in individual 1/2 cup servings for lunches!


 

Crock Pot Mexican Chicken:
Take frozen boneless skinless chicken breast place in crock pot and Mrs. Dash Salt Free Fiesta Lime seasoning and ½ cup of salsa. Cook on high for 4 hrs. or on low for 6…when chicken will shred with fork it is done. -Serve over brown rice and/or black beans -Make chicken tacos/burritos w/ whole wheat wraps


Easy Baked Chicken Nuggets:
Take boneless skinless chicken and cut into nuggets or strips (can buy chicken already cut into strips to make prep easier).
Take 2 eggs and whisk in a bowl, in another bowl pour Almond Meal/Flour mixed with Italian seasoning. Dip chicken into egg then into the Almond meal, then place onto baking sheet that has been covered with tin foil/cooking spray. Bake chicken at 350 for 35min (or until cooked through, cut in half to check).
-Serve with salad or steamed veggies and sweet potato fries/sweet potato tots.


 

One Dish Baked Chicken/Little Red Potatoes
Use a large glass baking dish and add enough extra virgin olive oil to coat bottom. Then place chicken breast (as many as need) in middle of dish and coat with chicken rub (I use McCormick Montreal chicken) then place frozen mixed veggies on one side and little red potatoes on the other side. Coat everything with Italian seasoning and cover with foil bake on 375 for about 30-40 min until chicken is done and veggies are tender.


 

There you have it! A bunch of healthy dinner recipes to keep your family healthy and happy!

What is your favorite recipe? What kind of recipes do you want more of? Comment and let me know!

Maintaining weight loss

Congratulations! You have set a goal, changed your life, and reached your weight loss goals. That is amazing!

Now, you don’t want to gain the weight back, fall back into your old ways, or lose your new found health.

Lucky for you, losing weight and keeping weight off are pretty much the same! A healthy lifestyle, that includes working out and healthy eating is all you need to stay the course.

So here are some tips for managing your weight successfully:

  • Don’t go back to old habits. Did you eat a lot of fast foods? Sodas? Sweets? After you go without for so long it can be tempting to say, “Oh I will just have one bad meal”, “One soda can’t hurt”, etc. You are right, 1 treat will not hurt, but be sure not to fall back into your old ways! You made a lifestyle change, don’t forget that and catch yourself before a slip becomes a fall.
  • Keep track of your progress, even after goals are met. Maybe you use a calendar or a notebook to record your progress. Keeping a food/exercise log is a great thing to do, either a calendar where you can check off days that you worked out/ate healthy, or a notebook where you write down your daily healthy eats/workouts. Take a monthly progress picture too, and write down new goals for each month. You’re more likely to be successful if you continue to keep track.
  • Keep moving! Stay active. Make workouts and fitness a daily part of your life, aim for a few intense workouts a week, then also try to walk, swim, bike, etc. daily. Do something active that you love, and you will stick with it. Once you’ve lost weight, your body burns fewer calories than it did when you were heavier – so stick with your exercise to burn calories and keep your weight off.
  • Know your healthy, happy weight! Sometimes we reach or have a goal that might be too low for us to stick with healthily. This is difficult to maintain. I love the way I look when I really diet down to a certain lower weight, but I know I am happiest when I just live a healthy, active lifestyle and let my body be a healthy, natural weight. So don’t obsess over the scale, don’t obsess over “having abs”, find a weight you are happy with and that doesn’t leave you obsessing over every bite of food and not living your life.
  • Reward yourself with new clothes that fit your new healthy body, and ditch the stuff that is too big. You deserve new shoes, maybe get a new hair cut, something that makes you feel even better.
  • Don’t forget where you came from, you have accomplished a lot! I compare my monthly progress pictures to my “before” pictures, this just reminds me, even on days that I don’t feel “perfect”, I am healthy, happy, and have come a long way.   You have empowered yourself, made yourself healthier, and that is amazing.

    Fitness motivation
    Fitness motivation

Best exercise to lose weight

Exercises to lose weight

I want to lose weight, but where do I start?

If you are looking to lose weight and get into shape, before you worry about the best exercise to lose weight, first, clean up your diet. When I set out to lose 80lbs, the first thing I did was to cut all fast foods and sodas! This alone helped me lose a lot of my weight in the beginning.

Best exercise to lose weight
Best exercise to lose weight

Second, pick an exercise you can start with, something doable. It doesn’t have to be the best exercise to lose weight, it just has to be something you can do and will stick with. For me, I started with taking daily walks with my dog. We walked as fast as I could for at least 30-45mins. This was a great way to ease into exercise that was comfortable for me.

Third, after you have been eating healthy, and getting in your favorite exercise daily, it is time to mix it up. After about a month or so of walking, I started to jog a little during my walks. At this point, I was down about 20lbs, healthy eating and exercise were part of my daily routine, and I started to look for new ways to get in a sweat. So I added in pushups, squats, planks, mountain climbers, and other body weight moves. I did 10 minute circuits of these moves after my walks. This eventually evolved into 30 minute circuits, and I added weights into the mix too. All from home, all where I was comfortable.

Best exercise to lose weight
Best exercise to lose weight

So, what is the best exercise to lose weight? There is no one answer!

First, healthy eating is most important. Second, the best exercise to lose weight is an exercise that you will stick with. Do a workout that makes you sweat, and builds muscle. Body weight and strength training are great ways to lose weight, and whatever you do make sure you are getting active, moving, and sweating daily!


 

Best exercise to lose weight
Best exercise to lose weight

Need more direction with your workouts? Ready to lose weight or take it to the next level but don’t know where to start? Join my StarrFit 6 Week Online Boot Camp, starting August 31st. We only have 2 spaces left! Click HERE and fill out the form for more information!

30 Minute Meals

30 Minute Meals

Ladies, I know we are all busy, busy, busy, but you can still make healthy home cooked dinners with just 30 minutes or less. I have a few favorite 30 minute meals, and these are my top choices for a quick, healthy, and yummy dinner.


 

Healthy Beef Mexican Stir Fry

lean beef
Ingredients:
2 tablespoons extra virgin olive oil
Fiesta Lime Seasoning
Cumin Seasoning
Lean beef bites
Peppers and onions sliced/diced
Brown rice (I make ahead of time and reheat before serving)
Tomatoes/avocados (for toppings)

Directions:
In a large skillet saute peppers and onions with seasonings for about 5 minutes, then add lean beef bites. Cook for about 10 minutes until beef is done. Served over brown rice, topped with tomatoes/avocados.


 

Healthy Chicken Nuggets:

30 Minute Meals
30 Minute Meals

Ingredients:
Boneless Skinless chicken breast cut into nuggets (or buy precut)
Almond Meal
Italian Seasoning
2 Eggs

Directions: Take boneless chicken breast and cut into nuggets. You dip the chicken nuggets into egg, then into a mixture of almond meal/Italian seasoning, then place on a baking sheet with tin foil and bake at 375 for 30 minutes. Broil for 3-5 minutes and done.



Crock Pot Mexican Chicken

30 Minute Meals
30 Minute Meals

Prep time: 10 minutes
Ingredients:
Frozen skinless chicken breast
Fiesta lime seasoning
All natural salsa

Directions: Add in crock pot chicken breast, fiesta lime seasoning, and all natural salsa on top. Cook on high for 4 hours! Once it is done it will easily shred apart with a fork. Serve over brown rice, or in a wrap or taco shell.


 

There are so many different 30 minute meals, the possibilities are endless. These are my top picks, and they all make great left over lunches too. Check back next week for more of my 30 minute meals, including pineapple chicken, turkey chops, and turkey burgers!

Make sure you go to the home page and hit subscribe on the right hand side so you don’t miss out on any meals or workout tips!

Home Workout

fat burning exercises

How to find motivation for your home workout!

As many of you know, I was once over 200lbs. I was uncomfortable, unhappy, and insecure…not to mention unhealthy. Off and on I had tried the gym, body pump classes at Golds, yoga, even working with a trainer to show me how to do the moves. I just DID NOT feel confident enough to go back, once I even pulled into the parking lot, walked into the gym, and walked into the bathroom and right back to my car. I couldn’t bring myself to work out in front of people, I just had no confidence.

Home Workout
Home Workout

BUT I knew I had to make a change. I ended up about 18 year old and at my heaviest yet. I was tired of feeling tired, bad, sad…so I decided I would make a change. I started to eat healthier…I started to feel better…so I started to walk with my dog. It made me feel more confident, I was just another person out walking the dog…then I started running….then I was unstoppable. I started to lose weight and realize I didn’t need a gym, but I also knew I needed more than running. Finally, I was able to start college and moved in with my Dad, who started to teach me I could do a home workout, and get just as good results as a gym workout. My home workout would consist of 30 minutes of push ups, squats, mountain climbers, sit ups…usually in a circuit format that left me out of breath and sweaty. I would do this in the garage, or often times I would drop down right in front of my bed and get it done in my room. The pounds came off, and stayed off for about 4 years…without ever stepping foot in the gym.

 
Now, it wasn’t always easy! Sure it can be tough to look around your room, house, etc. and see you comfy bed, TV, couch and still say, “HEY LETS DO THIS”.

Sometimes I didn’t want to, sometimes I didn’t. But almost all the time I DID!

 

Here are my tops tips to stay motivated for your daily home workout.

 

1. Write down your goals, have a timeline, and look at them daily. Have clear goals, and make them something more meaningful than “I want to lose 20lbs” in 6 weeks. Instead, what about “I want to feel healthier and happier” at the end of 6 weeks.

 

2. Plan your home workout time daily.Don’t leave your workouts up to chance, know when you are going to do them, and try to get into a daily routine. This will help you stay on track, treat them like any other appointment you would not miss.

 

3. Know what home workout you are doing to do. If you are unsure about what workout to do that day, you might start searching the internet, which could lead to browsing, with could lead to 30 minutes of Facebook searching! Then your time is up and the only workout you got was your thumb hitting the screen. KNOW what workout you will do ahead of time (better yet plan your whole week out) and get it done!

 
4. Have a dedicated space for your workouts. This one is not always doable, if you have a tight space or a family you might not be able to leave your workout mat, ball, weights if you have them, out all the time. That is fine, but know where you stuff is, know where you will work out, so when you are ready there is no searching for your mat, ball, etc.

 
5. Have a pre workout routine! I always have to get into the groove, so right before it is time to do my home workout, I turn up the music (head phones if needed), start dancing around and pumping myself up while I fill up my water bottle, put on my inside only workout shoes (a must) and a CUTE workout outfit, and get my mat, ball, etc. together. By the time I am ready to start, I am so pump and ready to go!

There you have it, my tops tips for how I stay motivated to do my home workout. Now, write down your goals, plan your times, plan your workouts, know the where, turn up the music, and get StarrFit!

Home Workout
Home Workout

This is why I became a personal trainer, this is why I started my online boot camps! To show other women, you don’t need to gym to get healthy, happy, and StarrFit! Want to do it with me?

Need a quick, effective home workout plan to follow?? Need some extra motivation, someone to show you the moves, to support you along your program?

Join my next 6 week online boot camp starting August 31st!

Home Workout
Home Workout

Registration is open TODAY and the 10 spaces are filling up fast.
For more information fill out the form below!

Fitness motivation

Fitness motivation

I recently went out of town for a long weekend, and due to a busy schedule before the trip, it felt more like taking two weeks off! Although we had a blast on vacation, it is time to get my fitness motivation back on track! If your fitness motivation is lacking after a break, use these helpful tips to get back on track.

My top tips for getting back on track:

1. Start the morning after you get back! Even if it is not the first day of the week, that does not mean you need to wait! Whatever day you return from your trip, plan to do a least a little something to start getting back on track and renew your fitness motivation the next day.

2. Start the morning with a big glass of water, some movement, and a healthy breakfast (keep it simple with a fruit/veggie loaded protein shake). This for me is key to getting back on track, starting the morning off in the healthiest way possible. A big glass of water to wake up, and even if I don’t have the time for a full workout some stretching, jumping jacks, or any movement will do the trick. Then to keep it quick and easy, big protein shake loaded with healthy ingredients.

3. Plan and prepare! I write down my to-do list, including my workouts. I plan out my week, decide on my foods, and plan to do my meal prep. I also sit down and write out a goal list, I want to do 5 workouts a week, eat veggies at every meal, and drink at least a ½ gallon of water daily. I put this goal list on the bathroom mirror, and remind myself I can do it every morning! This gets me focused on what I NEED to do, and then I am prepared to tackle my week.

4. Drink lots of water, do your workouts, and eat healthy! The best way to get back on track is just to jump into it! Start your first day back with lots of water, get in a good sweaty workout, and eat lots of healthy veggies and lean protein.
Finding your fitness motivation after a week or so off can be hard. After time off you can be less than motivated to get back to the daily routine but you can do it!

Follow these easy tips (even if it is weeks after your trip, start in the morning!) and get your motivation running.

Are you ready to get on track, in shape, and StarrFit?

Need an extra push of motivation?
Need a support group to help you reach your goals? Need a quick, effective workout plan to follow?

Join my next 6 week online boot camp starting August 31st!

health and fitness
health and fitness

Registration is open TODAY and the 10 spaces are filling up fast.
For more information fill out the form below!

Fitness motivation
Fitness motivation

Meal Prep Ideas

meal prep ideas

Let’s face it ladies, life is busy, busy, busy! To take some stress out trying to stay on track with your weight loss goal – meal prep! There are lots of meal prep ideas out there. It saves you time, make it easy to stay on plan, and removes excuses!

First, pick a day or two to do your meal prep. I will brain storm meal prep ideas that morning, make my list, shop, then that night I do my meal prep.  I usually grocery shop a day or so before and do my actual prep on Sunday night.

meal prep ideas
meal prep ideas

Snacks, lunch, and dinner are usually what I prep, I keep breakfast simple with Shakeology!

I meal prep/plan out my weekly meats, carbs, veggies/fruits, and fats.

• My most used meats:
Boneless skinless chicken breast
Lean ground turkey
Lean turkey burgers
Low sodium deli meats –I separate into zip locks for grab n go portions
Steaks – I will place into zip locks/marinate for dinners
Eggs (I hard boil enough for the week)
Fish/Shrimp

• Don’t eat meat?
Veggie Burgers
Beans (black beans, garbanzo beans, kidney beans, etc.)

• My most used carbs:
Sweet potatoes – I will bake a few for lunches, then have some left for dinners
Brown Rice – I will cook a bag and have it portioned out for lunches/dinner
Quinoa – I will cook a bunch for lunches/dinner
Ezekiel Bread/Whole wheat bread/wraps – perfect for lunches
Spaghetti Squash –as noodles for spaghetti, or add some healthy dressing/meats for a lunch

• My most used veggies:
Spinach/Kale – chopped for salads
Frozen veggies – just steam for dinner
Green beans- I will cook and have for ready to go dinner side
Tomato’s, mushrooms, carrots, cucumbers – chopped up and ready to add to salad

• My most used fats:
All natural almond butter
Almonds – in single serve zip lock baggies
Avocado

So, there you have a ton of meal prep ideas.

meal prep ideas
meal prep ideas

After I go to the store and have everything I need I will:
• Cook meats – Usually I cook enough chicken for the week. I will grilled chicken and turkey burgers to have for lunches. Then I will have some steaks marinating for dinner, fish, etc. so not every meal needs to be reheated. Even when we cook dinner, it is all great to do.

While we are grilling, I will make a of brown rice and/or quinoa. I will also have ready to bake some sweet potatoes, whole or sliced  for ready to homemade sweet potato fries.

Then, again while meat/carbs are cooking I will take my veggies/fruits, I chop everything, have it all ready for grab and go salads/sides.

That is my basic meal prepping routine! I hope this gave you some good meal prep ideas.

meal prep ideas
meal prep ideas

Taking a little time one day a week can save you a lot of time, and excuses throughout the week!

meal prep ideas
meal prep ideas

Need some help with a simple, easy, complete breakfast? Try Shakeology for breakfast!

I have been using it for almost a year, I never miss my morning breakfast shake. I am a busy girl, and in the morning I need my healthy eating to be easy and quick – it takes me 2 minutes to throw everything in the blender, blend it up and drink! Then I’m full, satisfied and energized all morning!!

Shakeology is not only an amazing meal replacement shake, but it is loaded with high quality protein, antioxidants, pre and probiotic/digestive Enzymes, and more. It is one of the highest quality meal replacement shakes, with no wheat, soy, gluten, artificial colors/flavorings. It is perfect for busy women like us who don’t have time to get in a balanced breakfast. For myself, and my clients it has helped reduce cravings, increased energy, lowered blood pressure/cholesterol and improves digestion. If you want to order samples, or a 30 day supply fill out the form below or go to: http://www.shakeology.com/alexismcleanpt

 

Health and Fitness

Finding motivation for your own health and fitness goals.

motavtion

Ladies, I know it can be hard to find motivation to go after your health and fitness goals. Where do you start? How do you start? It can be overwhelming. Sure, you want to fit into your clothes, feel good, be healthier…but finding the motivation to actually do something about your health and fitness (or lack thereof) can be hard!

I was once over 200lbs, so obviously I know what it is like to lack motivation. Here are my top tips for finding your own health and fitness motivation!

Health and Fitness Motivation:

Tip #1: Cute workout outfit! This one might only apply to us ladies, but my first tip is buy some cute workouts clothes that make you feel good, and even a cute water bottle to go with (and track your daily water intake). Nothing is more motivational than having a cute workout outfit that makes you WANT to work out, and a nice bottle that will help you get your water intake up. Hey, health and fitness is about feeling good, inside and out.
Tip #2: Create a small, reachable goal. Instead of starting with I want to lose 100lbs, start with I want to lose 10lbs. Or better yet, don’t start with a weight loss goal, instead have a goal to walk 3 times this week, and/or replace 3 unhealthy meals with healthy ones. Then work up to a goal of 5 20mintue workouts a week, and 5 healthy meals. Having these smaller goals can help you find and keep motivation.
Tip #3: Know and write down your WHY. The deeper your reason is for finding your health and fitness motivation, the more likely you are to stick with it. Maybe you want to run around the beach you’re your kids, maybe you want to have more energy for actives with friends/spouse, maybe you want more confidence, or to battle a health issue…whatever your WHY is, make it count and write it down somewhere that you will look at every day.

Tip #4: Make a workout plan (something you can actually stick too) and follow it. If you don’t know what workout to do, or when to do it, how can you keep your motivation running? Having a step by step, day by day, workout plan is the key to staying motivated. Need help with creating a workout plan to follow…that is what my online boot camps are for!

Tip #5: Take just 10 minutes! Sometimes it is hard to find the motivation to start that workout, but if you just tell yourself…okay I will just take 10 minutes…often times by the end of that 10 minutes you are ready to finish your full workout, and keep going! If not, hey 10 minutes is better than nothing.
Tip #6: “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.” – Zig Ziglar. Just like everything else you have to make motivation a habit. Look at your why daily, lay out your cute workout outfit at night, review your workout plan and pick a time to do it, and look at motivational images, quotes, etc. daily!

 

I hope that these tips will help you find some health and fitness motivation…you can do it.

perfect

Need an extra push of motivation? Need a support group to help you reach your goals? Need that workout plan to follow?

Join my next 6 week online boot camp starting August 31st! Registration is open TODAY and the 10 spaces will fill up fast. For more information fill out the form below!

health and fitness
health and fitness