Mini Quiche and Sweet Potato Hash

Mini Quiche (makes 12)

  • 3 eggs
  • 3 egg whites
  • 2 cups spinach
  • 1/4 cup onion and peppers, chopped
  • 1 tablespoon minced garlic
  • 1/4 cup almond milk
  • 6 slices bacon 
  1. Preheat the oven to 375 degrees and spray a muffin tin.
  2. Saute the onions/peppers until soft, add spinach, garlic, and continue to saute until spinach wilts.
  3. Whisk together the whole eggs, egg whites, milk, until mixed and foamy. Stir in the veggie+ spinach mixture.
  4. Push the bacon into each muffin hole by gently pressing it in the bottom so the bacon creates the crust for each muffin.
  5. Pour the egg mixture into each muffin tin, cook for 20 minutes or until the egg is cooked through and becomes fluffy. Serve warm or cold, and will keep in a Tupperware in the fridge for at least 1 week. 1-3 would be a breakfast serving!
Simple Sweet Potato Hash Recipe (makes about 4 servings)
  • Tablespoon of extra virgin olive oil
  • 2 Medium Sweet potatoes
  • salt & pepper to taste, garlic
  • OPTIONAL if having alone: 2 eggs + 4 egg whites
1. Take 2 sweet potatoes, dice into 1 inch cubes. Heat a olive oil in a large skillet on medium/high heat.
2. Cook the diced potatoes in the hot oil for about 20 minutes until cooked through & a little crispy. During cooking season with salt, pepper, and garlic is desired. You can also add spicy seasonings, whatever you prefer.
**Now if having as an all in one breakfast, don’t forget the protien. Add eggs! Simply add eggs on top of the potatoes as they finish cooking. Lower heat to medium/low. Cover pan & cook eggs until done.

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Super Salads

If your plain old grilled chicken salad is getting a little boring…try these yummy recipes to get you out of your salad rut!

Caresse Salad with Grilled Steak

  • Take 2 diced tomatoes, 1/2 of 4oz. mozzarella ball chopped, 1/4 cup basil, 1 clove minced garlic, and 1 tablespoon extra virgin olive oil in a bowl…mix and toss. Cover and refrigerate.
  • Seasoning steak (flank steak) in a large bag with, 1 tablespoon spicy mustard, 1 tablespoon minced garlic, 1 tablespoon extra virgin olive oil, salt, and pepper. Cover steak, then cook on grill until done.
  • Then top chopped steak and tomato mix onto mixed greens, drizzle about 1 1/2 teaspoons balsamic vinegar. Done!

Rainbow Salad

 

  • Start with chopped spinach, kale, and romaine.
  • Add diced red, green, yellow peppers, 1/2 onion, 1/4 cup shredded carrots, 1 chopped hard boiled egg, and 1/4 cup chopped cabbage.
  • Toss in balsamic vinegar + extra virgin olive oil.
  • To finish top with: grilled chicken, steak, salmon, or turkey.

avocado BLT Salad

  • Take chopped romaine lettuce, add 2 slices low sodium chopped bacon, 1/4 cup grape tomatoes, 1 hard boiled egg, chopped onions and peppers, and tablespoon of sunflower seeds.
  • Top with avocado dressing:
    • 1/2 avocado, pit removed
    • 2 tbsp olive oil
    • 1 tbsp lime juice
    • 1 clove garlic, minced
    • 1 tsp fresh cilantro, chopped
    • 1 tbsp water
    • Pinch of salt
    • blend and serve

    here are some other ways to spice up your salad:

  • Hot peppers
  • Green olives + capers
  • Fruits: strawberries, oranges, grapefruit
  • Seeds: sunflower seeds, sesame seeds, pumpkin seeds
  • Nuts: almonds, cashews, walnuts.
  • Lemon/lime juice
  • Experiment! Try mushrooms, beans, eggs, garlic, etc,
    salad
    Mix a spoonful or more of each of these
    for a yummy fat burning salad dressing!

 

Excuses don’t burn calories!

Excuses are never going to get you where you want to go in life.
This couldn’t be more true than for fitness, you have to make changes happen if you want to change!

For many of us, February is the month when most we let the excitement of January’s new year resolutions wear off, and our motivation starts to fade.  We start to slip up, slack off, and old habits take back over.

I know the feeling, it happens to the best of us. With the cold weather looming, and summer not quite in sight yet, it can be easy to get off track.
When I find myself going down that path, getting into a fitness slump…
I know it is time to reevaluate, make a plan, and STOP the excuses.

Here are my top 3 tips to STOP making excuses,
so you can start getting results!

Excuse #1: I don’t have time.
Ladies, I GET IT! We are all busy…work, errands, responsibility…all that on top of trying to have a social life and/or run a family…I understand the feeling of not having enough time to yourself to workout. HOWEVER, when it comes down to it, the tough love truth is that if you are ready to make it a priority, you can make time. You do not, let me repeat, you do NOT need to spend an hour + in the gym, or even go to the gym!! All you need is about 30 minutes of dedicated sweat time to get in your workout and help you get results. Heck, even a walk during lunch, or a quick 10 minute body weight workout while you watch TV (wait you have time for TV but no workout?) will work if you really cannot dedicate a full 30 minutes during the day. The best thing to do is: 1) plan your workouts on Sunday, know what you will do and where and 2) plan them into your days, know what day and what time will you do each workout.

Excuse #2: I don’t know how to start!
This is another one I understand, when I started my fitness journey (80+lbs overweight, never worked out before) I had NO idea what to do. It was overwhelming. I did NOT want to go to a gym, as I was too embarrassed. I did not like to run, and yoga was boring. So, what the heck do I do…no gym, no running, and yoga, yeah right (although I enjoy it all now!). If you are feeling this way, and just not sure where to start…my advice to you is just to walk! Make it a goal to incorporate walking into your day, a focused 30 minutes of enjoyable steady walking….this will help get you active, move, and it reduces stress. It is a great first start. Once you master that, add in some body weight moves. After your daily walk do: 5 push ups, 10 squats, 15 jumping jacks, and a 20 second plank. After a week of doing that, add in another round, then add in up to 5 rounds. From there, you can add in different moves, get some dumbbells to use, and the possibilities are ENDLESS! If you just get started moving, then add in this simple strength training, you are well on your way to reaching goals and making workouts a daily habits. You can always get a workout DVD, google home workout plans, or join my StarrFitLife online boot camp for monthly plans to follow!

Excuse #3: I am too tired to workout or make healthy meals.
After a long day, you don’t feel like working out. You are ready to crash on the couch, and pop in a microwave dinner or order take out. Well, chances are, if you actually would of worked out today, you would have MORE energy! Working out gives your body important feel good hormones (endorphins), that make you feel better and give you more energy. You will finish your night refreshed, instead of feeling drained. OR It may help to work out in the morning or afternoon before you get too tired…plus you will have more energy for the rest of your day! And as far as healthy meals go…spending 1 day a week meal prepping some healthy lunches, dinner, and snacks will go a long way in taking care of that issue.

 

Need more help beating these excuses?
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StarrFit Ab Challenge Workout Plan

Getting great abs is a goal most of us women have…
We may not want to be rock hard (hey awesome if you do)
but most of us do want to have a nice, strong, toned belly.

Which is a great goal to have, because strong abs means a strong body!

You can get tighter, stronger, toned abs too!

The problem is that most of us seem to have a hard time getting the tight abs we want…with our midsection in general being a problem area.

We must work smarter to get the abs we want…
it’s not impossible!

You just have to do the right workouts, ab exercises, eat the right kind of healthy diet, and you can start improving your abs today!

Here is a free program designed to help you get the best body and the best abs ever…and always.

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Ab Challenge Workout Plan!

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Do you want to create a healthy fat burning lifestyle that will last?
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Yummy Low Carb Substitutes

If you have been following me for anytime, you know I am a big proponent of eating lots of veggies!

If you want to make a fat burning diet easy, simply focus on eating veggies and protein first at every meal. When you get enough veggies and protien you will feel fuller, eat less, and have a better fat burning hormone response in your body. Eating enough vegetables (and protien) are key for a fat burning diet, balanced hormones, and  healthy body.

Here are 2 yummy veggie recipes: use in place of potatoes and pasta!

garlic Mashed Cauliflower:

Cauliflower is an excellent swap for carb loaded mashed potatoes. Easy to make, just as yummy, plus cauliflower is an excellent source of vitamin C, good source of manganese, providing you with 2 core antioxidants.

How to: Cauliflower is so easy to prepare, all you have to do is chop the cauliflower, boil, and mash! Take a head of cauliflower, chop fine. Take 1 pot of water, bring to boil. Then add the cauliflower, cover, cook on medium heat for about 15 minutes. Then make it even yummier by adding in some extras.

Creamy garlic mashed cauliflower: Drain boiled cauliflower, getting rid of all access water. Then add in 1 tsp of plain Greek yogurt, splash of almond milk, salt and pepper, sprinkle of Parmesan cheese, garlic to taste, and any extras you would normally add to potatoes….mash into desired consistency!


 

ZOODLES: 

Zucchini noodles or ribbons are a perfect pasta swap. They take seconds to make, plus zucchini is an excellent source of two antioxidant vitamins that boost immunity and support healthy aging, plus zucchini will not spike your blood sugar, key for keeping your body in fat burning mode.

How to: You can make zoodles yourself with a knife, simply peeling zucchini into super-thin strips; rotating the zucchini as you slice it. OR use a simple spiralizer. Then just eat raw with hot sauce, or cook in a covered skillet with 1/3 cup water until tender but al dente (about 5 minutes).

 

Want more recipes, sample fat burning meal plans, and workouts to go with?

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3 quick,easy, yummy recipes:

These recipes can be made ahead of time (on meal prep Sunday!) to save you time and make sure you stay on track during the busy week ahead.

Breakfast:

Make-Ahead Fruit & Yogurt Breakfast Parfaits: Perfect meal prep-able, grab-and-go breakfast. Make one, two, or more at a time – they keep for several days in the refrigerator.
Ingredients (for 1)

  • 6oz Greek yogurt (I like Dannon Oikos Triple Zero or Chobani)
  • 1/3 cup certified gluten-free old fashioned oats, uncooked
  • 1 teaspoon chia seeds (optional)
  • 2 Tablespoons milk (almond, coconut, etc.)
  • 1 cup frozen mixed fruit and berries

Directions: In a bowl combine yogurt, oats, chia seeds, and milk. Stir to combine then layer half in a wide-mouth Mason jar or container. Add half the fruit and berries then layer in remaining yogurt mixture and berries. Refrigerate overnight, and up to 3-5 days.

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Lunch:

Lunch Chicken ‘Fried’ Veggie:
Ingredients

  • 1 chicken breast
  • 2 egg whites
  • 2 peppers
  • 1 onions
  • ½ cup mushrooms
  • ½ cup corn
  • ½ cup broccoli slaw
  • 3/4 cup soy sauce
  • 1/2 tbsp olive oil

Directions: First dice chicken breast and stir-fry in 1 tsp of the olive oil until tender. Next, heat remaining oil in pan and pour in egg whites, stirring until cooked. Pour in the soy sauce into a pot and bring to a boil. Turn down the heat, add in vegetables cover, and simmer for five to ten minutes. You can make this for lunch, and/or a dinner recipe. Separate into Tupperware for grab and go lunches!

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Dinner:

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: 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. Serve in a lettuce wrap, over a chopped salad, or in a whole wheat wrap with salsa, lettuce, and tomatoes, avocado! Make a double batch, keep some in Tupperware for lunch for the week and freeze some for easy dinner next week/month!

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Need more recipes and meal prep ideas? Want a sample meal plan to follow, weekly recipes to try, and help to stay on track?

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• Next round starts on February 1st•

only a few spaces left!

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High Protien Breakfast Sandwiches (meal prep friendly)

Healthy, High Protein Breakfast Sandwiches:

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Perfect make ahead breakfast, skip the fast food and still have an amazing savory breakfast sandwich. Full of protien to keep you full, fuel your body, and grow your muscles!

Ingredients:
6 Eggs plus liquid Egg Whites
6 Slices of Turkey Bacon
6 (1 Pack) Ezequiel or Whole Wheat English Muffins
6 ½ Slices of Non-fat fat mozzarella cheese
Salt, pepper, or other desired spices!

Directions:
Preheat the oven to 350 degrees. Spray a muffin tin with non-stick cooking spray and crack each eggs into each spot of the tray. Then add 1 tablespoon of liquid egg white to each for extra protein. Then, bake both the eggs and turkey bacon for about 10-15 minutes, you might want to leave the turkey bacon in the oven a bit longer to get a little crisp. While the eggs and turkey bacon are baking toast the muffins. Prepare your sandwiches by layering the cheese (optional, I skip cheese and add fresh avocado when I am ready to eat), then bacon, then eggs on top. Wrap each sandwich with plastic wrap or place in Tupperware. Keep in fridge for the week, or freezer for rest of the month! Before you enjoy your sandwich wrap in a paper towel and heat up in the microwave for 30 seconds or 1-2 minutes if frozen!

 

Get my fat loss jump start plan!

Train smarter, not harder.

You don’t need to spend hours in the gym, running, or spinning to get the results you want.

Train smarter, not harder.

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Lose weight, get fit, and do it quick with StarrFit’s fat burning, workouts! AKA: weight training circuits, sprints, and walking.

Studies have shown, this type of quick, higher intensity, training is superior for burning fat, building muscle, and getting fit.

Think about it, how many women do you know that spend hours in the gym each week (usually on the cardio equipment) but can’t seem to lose that stubborn belly fat, or get the toned and lean body they want.

That is likely because they are not working out SMARTER, so they are not getting the results they want.
They might even been doing more harm than good (studies show steady state cardio can increase belly fat!).

Instead of spinning your wheels (literally), this year let’s trainer smarter, get results, and get StarrFit!

The top 3 types of workouts to get you results:
1. StarrFitLife Weight Training Circuits
2. StarrFitLife Sprints/Sprint Alternatives
3. StarrFitLife Leisure Walking

So, what are these and why do they work?

1. StarrFitLife Weight Training Circuits are designed to be full body, build muscling, fat burning fun. Normally done only 3 times a week, for about 30 minutes, these workouts will hit every muscle group (meaning more calorie burn) while giving your muscles the weight resistance they need to grow lean and strong.

2. StarrFit Life Sprints/Sprint Alternatives are designed to blast fat, increase muscle growth, and take less than 30 minutes. Now, if you are thinking….I can’t sprint/run, that is OKAY. Sprints can be done on low impact cardio machines, in the pool, on a bike, etc. So, at any level you can do it. You can also do body weight moves for time, in place of sprints if you are short on space, traveling, etc. Either way you do your StarrFit Sprints, the key is to get your heart rate up to really increase those fat burning hormones. Whatever that means for YOUR level of fitness, you push YOURSELF, and the results will come.

3. StarrFitLife Leisure Walking is designed to help you lose fat, by reducing cortisol levels. Keeping cortisol low and balanced is key to lose fat and being healthy. Taking slow, relaxing walks as often as possible will help reduce this significantly, so aim for at least 3-6 times a week.

These workouts are key to enhancing your body’s fat burning ability, increase your power, and help you get and stay lean. StarrFitLife Weight Training Circuits and Sprints/Sprint Alternatives workouts will help spike your metabolism and help you build muscle more quickly. They burn calories both during and for up to 24 hours afterward.

These combined with your StarrFit leisure walks are a winning combination to get you healthy, strong, and fit!

Check out my YouTube Channel for examples!


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One more thing before you go….

Are you a super busy women who is ready to lose weight, get in shape, and feel amazing?

You are ready to start but unsure how or what to do?

Join my StarrFitLife Online Boot Camp Family.
Finally everything a busy women needs to get fit, all in one place.

  • Quick, fat burning workouts for all levels
  • Easy, simple recipes and nutrition
  • Daily support and accountability

Join all my other StarrFitSisters who have changed their lives, and transformed their bodies with StarrFitLife. Get the body you want, the energy you need, and the healthy lifestyle to keep you at your best.

No hours in the gym (NO GYM NEEDED!), no dieting or counting calories, no burning yourself out or giving up. New workouts every month, new recipes weekly, daily support and motivation.

Finally get the body you want, and keep it!
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StarrFitLife Monthly Webinar:
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AND Receive my 3 Day Fat Loss Meal Plan and Plank Challenge!

To all my busy women, sisters, BFFS, moms out there:

I understand being a busy women who wants to get fit (before losing over 80lbs and becoming a trainer, I was struggling balancing work, school, and a social life with finding my fitness).

I created my StarrFitLife membership site for busy women everywhere, to finally have the workouts, nutrition, and support they need to get and stay fit.

This isn’t a 3 week program, a diet to lose 10lbs in 10 days, this is a REAL LASTING healthy lifestyle change. We will lose the fat, and keep it off!

In StarrFitLife you get EVERYTHING you need to learn how to live a healthy, fat burning, balanced lifestyle. Workouts you can do anywhere (home or gym), nutrition that tastes good and is easy, and daily support from other busy women who are dealing with the same things you are! Balancing work, family, social life, and more…all while trying to get and stay fit.

TOGETHER we an get StarrFit for Life!

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Hear from my StarrFitSisters:

Healthy mindset

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Create a healthy mindset!

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To be successful in life, health, and fitness, a good place to start is to “create the mindset.”
Mental health is JUST as important as your physical health. Creating a healthy mindset will improve all areas of your life, and keep you motivated no matter what life throws at you.

1. Have a plan!

Planning is key to staying on track in all areas of life. It helps you mentally be prepared, and can keep you motivated. My #StarrFitSisters and I plan out our daily routine and set goals every Sunday. This way we know what to expect, what we have to do, and how we will do it. Keeping the mind clear from guessing and wondering, getting excited about our workouts, and reaching goals.

2. Accept YOURSELF

Understand no one is perfect. I am not perfect, we are not perfect. Your goal is to create a healthier version of yourself, remember you are already great. You are yourself, not trying to be like, look like, or act like anyone else. Focus on being the best version of YOU, and trying to improve yourself daily, not constantly comparing yourself to others.

3. The road is bumpy!

Remember, you will have ups and down in life, health, fitness. It is not all perfection, sunshine, and rainbows. There will be slumps, mess ups, bad days. That’s life! Sometimes, we will have periods of bad days…maybe get into a funk. That is normal, but you cannot give up. YOUR MIND is the only thing stopping you here, your WILL to overcome this funk, and get back to healthy happy living. Reach out to family, friends, ME, or your #StarrFitLife sisters if you need support to overcome this, it happens, it will be okay!

4. Surround Yourself with Motivation and Positive People
Being surrounded by constant motivation and people who lift you up is key to staying motivated and positive yourself. Don’t let negative people impact your life, reach out to those around you who motivate you and lift you up. Your friends, family, ME, and your StarrFitLife sisters!

5. Track your progress, review, and renew goals.
If you are not taking the time to keep track of progress and goals…how will you ever know if you are growing? Taking the time one a month to look at your life: track your progress, review your goal, then renew that goal….can be so helpful to keeping yourself motivated. Plus, then you can keep it real, is what you are doing working? Are you staying on track with your goals? Yes? GREAT! If not, look at what is not working and let’s make a plan to change things.
Life anything worthwhile in life, creating a healthy mindset takes some time and effort. Just take one step at a time, and remember all small changes add up.
Be healthy, be happy, be StarrFit!