NO BAKE ENERGY BITES

Sunday meal preparation does not always have to be about Breakfast, Lunch, and Dinner. You never want to forget about that sweet tooth. 

This no bake energy bites recipe is super simple to make, made with healthier ingredients, and they taste like no bake cookies!

These delicious little no bake energy bites art the perfect healthy snack!

NO BAKE ENERGY BITES

PREP: 10 MINS TOTAL: 10 MINS

INGREDIENTS:

1 cup (dry) oatmeal (I used old-fashioned oats)

2/3 cup toasted coconut flakes

1/2 cup natural peanut butter

1/2 cup ground  flaxseed

1/2 cup chocolate chips or cacao nibs (optional)

1/3 cup honey or agave nectar

1 tablespoon chia seeds

1 teaspoon Vanilla extract

DIRECTIONS:

Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.

Once chilled, roll into balls of whatever size you would like. Store in an airtight container and keep refrigerated for up to 1 week.

Eating out does not have to be unhealthy!!!

My wife and I Love eating out all the time. Trying out new restaurants and eateries is a passion for us. However, eating out might seem a little scary when you are on a nutritional program like 21 Day Fix.

When we are at home we have the ability to structure your meals, however, when we are eating out it's easy to lose control over how your meals are prepared. And let’s not forget that portion control becomes difficult when you are not the one cooking the meal. So what are you meant to do? Should you just sit at home and refuse to eat out? That is never going to happen in our fast paced lives.

Well, you can eat out comfortably while on the 21 Day Fix program. Below I will show you how this is possible by giving you a quick restaurant guide.

1. Drink Water:

Start off by making sure you drink water before you head out to the resturant for the evening.

When you go out to a restaurant, order water as your main drink. Other drinks have excess calories and few nutrients, such as beer and cocktails.

By sticking to water, you can keep your drink calories at zero, while giving your body the hydration that it needs. If you think that water is boring, you can add lemon to give it a better taste. On the other hand, you can opt to go with sparkling water, as it tastes good and it won’t add on calories.

2.Drink Shakeology before you go:

Try using a half of glass or forgo the water in #1 and just use 12-18 of water with your Shako!!!

Most people go to a restaurant with an empty stomach, so that they can fully enjoy their meal. However, if you are on the 21 Day Fix program you want to avoid this. If you go on an empty stomach it is likely that you will overeat, which defeats the whole purpose of the program.

However, if you drink a glass of shakeology before you head out to the restaurant, you will prevent yourself from eating all the bread as you wait for your meal. You will also curb your appetite, ensuring that you only eat the amount that your body needs.

Once you have seen what the restaurant has to offer, you can calculate the number of containers you have available for your meal. So if you have 2 green, 1 yellow, and 1 red container available, then you can order a meal that falls within that group. And if you want a glass of wine during your meal, remember to count that as one yellow container.

3. Plan in advance:

The easiest way to eat out while on the 21 Day Fix program is to plan in advance. Firstly, you should know which restaurant you are going to, and what meals they provide. Most restaurants have an online menu, meaning that you can make your decision before you go. Additionally, if you have questions about the oil and seasoning that they prepare the food with, you can always ask them has you order and adjust accordingly. You can also use a plethora of apps designed to let you know the nutritional value of each restaurant. One of my personal favorites is Myfitnesspal!!!  

4. Use the eating out guide:

21 Day Fix was created to be flexible. When Autumn Calabrese thought out this program, she did not expect the participants to eat in all the time. That is why 21 Day Fix has made provisions for eating out. If you go to page 70 of your eating plan, you will see that there is space dedicated to the topic of eating out.

Some popular foods are given alongside their container conversions. In this way you can go out and eat a slice of pizza, already knowing how many containers that slice accounts for. This helpful guide will make your time at the restaurant easier, and you do not have to worry about reversing all the gains you have made.

5. Stay away from high-calorie foods:

It is easy to tell whether a food is high in calories by simply reading its description. If you find that a food is referred to as smothered, battered, fried, melted, creamed, smeared, breaded, or crispy, stay far away from it. These foods will pack on the calories without delivering any nutritional value. These foods are usually delicious, and so you should find ways of preparing them in a healthy manner at home. In this way you won’t be tempted to eat them in a restaurant.

The foods that you can gravitate towards include grilled and baked foods.

6. Ask for dressings on the side:

You are usually allocated 1 orange container a day, and so you should not eat food with too much dressing. You can control the amount of dressing by asking your server to bring it in its own bowl. This ensures that you only take as much dressing as you are supposed to. Overtime you will notice that you will be using less and less dressing to enjoy your salad. 

7. Do Not Beat yourself up:

If you end up making so poor decisions for the night. There is no need to forget why your health is important in the first place over one meal. Learn to make one or two changes to your eating habits over time...and you will be amazed how your cravings for unhealthy foods will change into cravings for nutritious foods that fuel your body. This does take time and the willingness to improve each time you eat out for the evening. Then before you know it, you will be making healthier choices without even thinking about it. 

Slow Cooker Turkey Meatballs

There’s nothing better than coming home to the smell of a delicious dinner that’s been slowly cooking all day, especially when you don’t have to toil away in the kitchen for hours to make it! Throw all the ingredients for these turkey meatballs into a crock pot in the morning, set the timer, and indulge in a warm, hearty meal that night.

Total Time: 6 hrs. 22 min.
Prep Time: 20 min.
Cooking Time: 6 hrs. 2 min.
Yield: 6 servings, 3 meatballs each

Ingredients:
1 lb. raw 93% lean ground turkey
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper
1 large egg, lightly beaten
½ cup whole grain Japanese-style breadcrumbs
2 cloves garlic, finely chopped
2 Tbsp. finely chopped fresh parsley
2 Tbsp. grated Parmesan cheese
2 tsp. olive oil
1 medium onion, chopped
1 (28-oz.) can whole tomatoes, crushed
1 tsp. dried oregano leaves

Preparation:
1. Combine turkey, ¼ tsp. salt, pepper, egg, breadcrumbs, garlic, parsley, and cheese in a large bowl; mix well with clean hands.
2. Roll mixture into eighteen 1½-inch meatballs. Set aside.
3. Heat oil in large nonstick skillet over medium-high heat.
Add half of meatballs; cook, turning occasionally, for 4 to 6 minutes, or until meatballs are browned on each side. Place browned meatballs in a 3-quart slow cooker.
4. Repeat with the remaining meatballs. Set aside.
5. Add onion to same skillet; cook, over medium-high heat, for 4 to 6 minutes, or until onion is translucent.
6. Top meatballs with cooked onion, tomatoes, oregano, and remaining ¼ tsp. salt; cook, covered, on low temperature for 5 to 6 hours, stirring once or twice.

Turkey & Quinoa Stuffed Peppers

Turkey & Quinoa Stuffed Peppers

(1 red, 2 green, 1/2 blue, 1/2 yellow)

Ingredients

• 4 bell peppers (any color – choose ones that won’t roll over when you set them on their side)
• extra lean ground turkey (I get 99% fat free)
• 3/4 c. yellow onion, chopped
• 3 cloves garlic, minced
• 1/2 shallot, minced
• 2 c. spinach
• 1 can of roasted, no salt added, chopped tomatoes
• 1 c. quinoa, cooked
• 1/3 c. Monterey jack cheese, shredded
• 1 1/2 tsp. cumin
• 2 tbs. chili powder
• 2 tbs. Italian Seasoning mix
• salt and pepper to taste

Directions

1. Heat a skillet over low-medium heat and add 2 Tbs olive oil.
2. Preheat oven to 400 degrees
3. Add the onions, shallot and garlic to the skillet and heat for 2-3 minutes, until the mixture is soft and aromatic.
4. Add the turkey to the skillet and cook until the turkey is about halfway through.
5. While the turkey is cooking, chop the peppers in half (like you’re cutting the stem in half), and remove the stem, seeds and white spines.
6. Add your spices, herbs, and salt and pepper to the turkey mixture, mix thoroughly.
7. Add the cooked quinoa and the entire can of roasted, chopped tomatoes to the skillet and let everything simmer until the turkey is completely cooked through.
8. Dump the mixture into a heat-safe bowl and mix in the spinach and half of the cheese. (This is where you should taste it to see if you want any other spices added!)
9. Spoon the mixture into the pepper halves and top with more cheese.
10. Place the pepper halves onto an oil sprayed baking sheet and bake at 400 degrees for 30-35 minutes.

How Personal Development Changed My Life

If you want to change the world around you, you must start with yourself.

We are not born amazing leaders, great business people, influencers, awesome parents, awesome husband or wives, great brothers or sisters, or a person who knows their purpose in life.  We have to constantly work on ourselves to improve in those areas! Even if you think are awesome at those things, there will always be room for improvement!

I knew that I was weak in many areas of my life due to lack of life experience. I started working on my personal development back in 2013 when I had my first real bout of serious depression. I had never picked up a book outside of my school books. I was never taught how to develop the person I wanted to be.

As I started to read, learn, and most importantly implement the lesson I learned, things started to really change in my life. I began to challenge myself more and was not afraid of change. I started living way onside my comfort zone and found myself enjoying the experience.

Personal development has helped me to climb out of depression, has helped me to become a better leader, a better man, and a person! Personal development has also made me into a better business person! I had seen the amazing changes of reading Personal development every day in my life, so I encourage the people I am blessed to work with to add “PD” into their lives.

I found it best to follow a few simple rules when it comes to Personal development.

 1. Starting your day with 10-15 minutes of uninterrupted “PD” can really change how you look at the upcoming obstacles of your day.

2. It is better to find a few books you like and read them  over and over again until you start implementing the lessons learn before you move on to another book. Sure it’s great to read a lot of books, but if you do not take the time to evaluate yourself on the new habits learned from “PD”… Then what is the point?

Please share any books that have made an impact on your life.

Here is a list of books that I have found very helpful in my life.

PERSONAL DEVELOPMENT SUGGESTIONS:

Note: * Highly Recommended

MINDSET

 *The Entrepreneur Roller Coaster" - Darren Hardy
 *You are a Badass - Jen Sincero

 *The Dip - Seth Godin

 *Every Day a Friday - Joel Osteen

 *The Magic of Thinking Big- David Schwartz

  *Crush it- Gary Vaynerchuk

  *Failing Forward- John C. Maxwell
   You Can, You Will- Joel Osteen
   The Charge- Brenden Buchard
   Lifes Golden Ticket- Brenden Buchard
   The Power of Intention- Wayne Dyer   
   Outperform the Norm- Scott Welle
   Maximum Confidence- Jack Canfield
   Awaken The Giant Within- Tony Robbins
   What is Your What- Steve Olsher
   Playing Big- Tara Mohr
   Girlboss- Sophia Amoruso
   Living an Exceptional Life- Jim Rohn
   Daring Greatly- Brene Brown
   Unlimited" - Jillian Michael's

LEADERSHIP

*Leaders Eat Last - Simon Sinek

*Be a People Person - John C. Maxwell

*Start With Why – Simon Sinek

*Leaders Eat Last – Simon Sinek

 Good Leaders Ask Great Questions – John Maxwell

 Developing The Leadership Within - John Maxwell

 People Follow You" - Jeb Blount

 Tribes- Seth Godin
 Entreleadership- Dave Ramsey
 Think and Grow Rich- Napoleon Hill
 Born to Win- Zig Ziglar
 The Success Principles- Jack Canfield
 21 Irrefutable Laws of Leadership- John Maxwell
  A Curious Mind: The Secret to a Bigger Life - Brian Grazer

RELATIONSHIPS

*How to Win Friends & Influence People- Dale Carnegie
*Start with WHY- Simon Sinek
*The Go Giver- Bob Berg
*The Go Giver Sells More- Bob Berg
*Developing the Leader Within- John C Maxwell
*Developing the Leaders Around You- John C Maxwell
 Personality Plus- Florence Littauer
 Just Listen- Mark Goulston
 The Fred Factor- Mark Sandborn
 Everybody Communicates, Few Connect- John C Maxwell
 Five Love Languages- Gary Chapman

 Be A People Person – John Maxwell

DAILY DISCIPLINE /TIME MANAGEMENT

*Push - Chalene Johnson (www.30daypush.com)

*The Slight Edge- Jeff Olson
 *The Compound Effect- Darren Hardy
 *Eat that Frog- Brian Tracy
 No Excuses- Brian Tracy
 The ONE Thing- Gary Keller
 Go For No- Richard Fenton
 The Power of Habit-Charles Duhigg
 Change Anything- Kerry Patterson
 Switch - Chip Heath
 Self Discipline in 10 Days- Theodore Bryant
 Power of Focus- Jack Canfield
 Living Your Best Year ever- Darren Hardy
 Getting Things Done- David Allen
 7 Habits of Highly Effective People- Stephen R Covey

GOAL SETTING

*Failing Forward” – John Maxwell

*Slight Edge - Jeff Olson

*Compound Effect - Darren Hardy

*PUSH- Chalene Johnson
*Goals!- Brian Tracey
  The Desire Map- Danielle LaPorte
  Unlimited- Jillian Michaels
  The 15 Invaluable Laws of Growth – John Maxwell

  Switch – Chip Heath, Dan Heath

NUTRITION & CLEAN EATING

*Eat Clean Recharged - Tosca Reno

*Made to Crave - Lysa Turkeurst 

 SOCIAL MEDIA

*Jab Jab Jab Right Hook- Gary Vaynerchuk

*Crush It: Why Now is the Time...-Gary Vaynerchuk
Platform- Michael Hyatt
Likeable Social Media- David Kerpen

UNDERSTANDING NETWORK MARKETING

*Go Pro- Eric Worre

*Rock Your Network Marketing Business" - Sarah Robbins

*45 Second Presentation- Don Failla
How to be a Network Marketing Superstar- Mary Christensen
How to be a Recruiting Superstar- Mary Christensen
How To Sell Network Marketing (without fear, anxiety or losing you friends!)- Michael Oliver
Beachmoney- Jordan Adler
Your First Year in Network Marketing- Mark Yarnell
Building a Network Marketing Business- Scott Welle
Building Your Network Marketing Business- Jim Rohn
The Psychology of Selling- Brian Tracy

Tips For Labor Day Weekend Clean-Eating

As We Head Into This Holiday Weekend, We Know That We're Going To Have At Least One Picnic Or Party To Attend. While These Are Usually Very Fun And Festive, I Routinely Get Asked The Question, "How Do I Stay On Track?"

It's Not Hard To Stay On Track, But I'm Not Going To Lie And Claim It To Be A Walk In The Park Either. It Does Take Willpower And A Sense Of Reasonable Expectations. Obviously, Staying At Home Will Be Easier To Meet Your Expectations Than If You're Running Around The Whole Weekend. Here Are Some Tried And True Tips To Keep On You Track No Matter What Your Weekend Holds.

DRINK YOUR WATER. 

This Tip Goes For Everyday Life In General And Doesn't Get Excused Because It's A Holiday Weekend Complete With Beer-Infused BBQ Celebrations. You'll Be Less Likely To Keep Grazing At The Picnic. You'll Be Less Likely To Have That 3rd Or 4th Drink, Which Just Dehydrates You Anyway. Keep Bottled Water On Hand And Don't Forget That Most Tap Water Is A Perfectly Acceptable Alternative To Bottled Water. Keep Refilling That Water Bottle!

KEEP HEALTHY SNACKS ON HAND/BRING YOUR OWN HEALTH FOOD. 

Be That Friend Who Brings The Healthy Food To The Picnic. By Bringing Your Own Healthy Food, You Know That You Have At Least One Healthy Option On The Buffet Table. Speaking Of Buffet Table, Try To Avoid All The Mayo-Laden Salads. While In The Car Or At Home, Keep Small Bags Of Pick-Me-Up Snacks Such As Apples, Bananas, A Small Bag Of Raw Almonds, A Small Piece Of Cheese With Fruit. 

GET YOUR WORKOUT IN EARLY. 

And In My Opinion Only Skip One Day. Rest Days Are Important, But Rest Holiday Weekends Are Set-Backs. Keep Up Your Streak Of Building-A-Better-Me With Some Early Morning Exercising....Even If You're An Evening Exerciser. While I Choose To Push Play, There Are Many Other Options Out There. I'll Also Be Lacing Up My Running Shoes Once This Holiday Weekend, And Don't Forget About Hiking With Your Little Ones. You'll Feel Energized The Whole Day Through If You Get Your Workout Done In The Early AM.

STAY ACCOUNTABLE. 

Tell Someone That Your Plan Is Eat Healthy, Workout, And Drink Your Water. When You Do It, Tell Them. Or Post It To Facebook,Twitter, Or our support group. Let People Know Because There Is Someone Out There That Cares! You Don't Think So? Tell Me; I Care!!

HAVE FUN. While Keeping In Mind All Of The Above Points, It Is A Holiday Weekend And The Unofficial Close To Summertime. One Last Hurrah Before The Routine Of School Begins. One Last Hurrah While Summer Hours At Work Are Still In Effect. One Last Hurrah Before The "It's-The-End-Of-The-Year" Push yourself until is takes hold and Doesn't Let Go. Enjoy Yourself!

WHAT IS BEACHBODY ON DEMAND?

With Beachbody on Demand you get unlimited access to stream hundreds of world-class Beachbody workout programs (valued at over $3000) anytime, anywhere.
I am so excited to test out some programs I don't yet own & have the ability to stream it from wherever on my phone or tablet.

What is Beachbody On Demand?

Beachbody On Demand is a new feature included with Team Beachbody Club memberships that provides unlimited access to stream Beachbody's fitness programs. Yes, you heard that correct. UNLIMITED. Paid Team Beachbody Club Members will be able to work out anytime, anywhere. Beachbody On Demand includes many of Beachbody's most popular fitness programs in the digital library, making Beachbody programs easy to access anywhere an internet connection is available. AWESOME!!!.

Why is Beachbody On Demand so exciting?

Beachbody On Demand instant streaming is HUGE. Just think about how iTune transformed the way people digitally purchase and listen to music. Think about how Amazon transformed the way people digitally purchased and read books. Think about how Netflix transformed the way people digitally purchase and watch movies! Think about how Beachbody On Demand will transform the way people digitally purchase and workout with their home fitness programs!!! Beachbody On Demand will FINALLY using the technology that helped CREATE the trend of obesity, to instead FIGHT the trend of obesity! AHHH!

 How will Beachbody On Demand work?

If you’re a Team Beachbody Club member, you’ll automatically have unlimited access to stream workouts from Beachbody on any device with a web browser, at any time. Once you log into your profile on TeamBeachbody.com, just select the “Start Streaming” tab from the home page, choose ANY fitness program in the digital streaming library, and get your sweat on!

What fitness programs will be available in the Beachbody On Demand digital library?

Team Beachbody Club members will have unlimited access to stream many of Beachbody's long-time best sellers. Additionally, to give Beachbody On Demand club members a taste of some of the newest programs before they buy, there will be individual sample workouts available to stream. The following unlimited access Beachbody fitness programs will be available to stream with your club membership:

Unlimited Club Membership Fitness Programs:

P90X, P90X2, P90X3, Insanity, TurboFire, Brazil Butt Lift, Ten Minute Trainer, ChaLEAN Extreme, INSANITY: The Asylum (Vol 1), INSANITY: The Asylum (Vol 2), Tony One-on-One (vol 1), Tony One-on-One (vol 2), Tony One-on-One (vol 3), Hip Hop Abs, Hip Hop Abs Deluxe, Tai Cheng, Rev Abs, Rockin Body, Shaun T Dance Party, Turbo Jam, Total Body Solution, Yoga Booty Ballet, Ho' Ala ke Kino, Power Half Hour, Great Body Guaranteed, Get on the Ball, Power 90 and Project You.

Individual sample Fitness Programs: (Club members a taste of the program before they decide to buy.) 

21 Day Fix: Total Body Cardio, 21 Day Fix Extreme: Plyo, Body Beast: Chest/Tri, PiYo: Sweat, Insanity Max:30: Sweat Int., P90: Sculpt A, Slim in 6: Start it Up, Focus T25: Alpha Cardio.

Purchased Fitness Programs: (Allows Club members to stream DVD programs they have purchased from Beachbody, Team Beachbody, or the Beachbody Amazon storefront, if available.)

21 Day Fix, 21 Day Fix Extreme, Body Beast, Focus T25, Insanity MAX:30, P90 and PiYo.

 How much will Beachbody On Demand cost?

The Beachbody On Demand digital program will ONLY cost you the price of a Team Beachbody Club membership- a risk-free cost of $2.99 a week, billed $38.87 quarterly. (And you can cancel any time in the first 30 days for a full refund.) That’s only $.44 cents a day!

Think about how much you would spend at your local gym to have 12 personal trainers dedicated to helping you reach your goals... Providing you with a workout schedule, meal plans, and nutrition support. Not to mention, me as your coach.   

What will be included with Beachbody On Demand instant streaming?

Everything you need! The nutrition guides. The recipe books. The fitness programs. The complete workouts. The workout calendars. The schedules. The get started right guides. The Beachbody coach support. The celebrity trainers. You get it ALL.

FAQ’s


Will a customer need to buy the complete fitness program to stream?

Nope. Programs inside the Beachbody On Demand digital library come included with your paid club membership.

Will instant streaming workouts be available on Beachbody.com too?

No! They are exclusive to Team Beachbody Club members. 

Get your Club Membership Here

You want to see even better results??? Why not add Shakeology to your Club Membership, so you will be sure that you are getting your daily dose of dense nutrition. Plus you will get access to our VIP Accountability group

Get your Club Membership and Shakeology Challenge pack Here