I concocted this dish a couple of years ago during my first Whole 30 and it became an instant favorite. It’s fast, easy, and frugal! ✔️✔️✔️ 2 small white potatoes
Chopped onion (I just eyeball it)
Garlic (more is always better)
2-3 Aidell’s chicken apple sausage
8oz of tri colored slaw
White vinegar ⭐️
Cook potatoes until mostly done. Add onions, garlic, seasoning, and sausage and sautée until onions are cooked. Add cabbage and cook until al dente. Generously toss with white vinegar of choice. I topped with sliced cucumber and onion for some crispness. 🥒
This was WITHOUT ANY FITNESS!!!
Yes - you read that correctly!
And she ate REAL food that she ENJOYED!!!
Summer = BBQs, lazy days, and often “snack” that make us feel blah.
Are you ready to get back on track - no fitness required?
We are looking for 5 ladies wanting to lose 10 - 25 pounds STILL THIS fall 🍁.... but get this...
You will be in our amazing ongoing NUTRITION only challenge! This will be GAME CHANGING. 🍉🥑🍕🥙🍔
Best part is this a "guilt free, fun, healthy and happy" way to approach food.
Nothing is off limits 😀 .
Post a 🙋🏻♀️ or 🙌🏻 or " MEEEEEE!" below or DM!
Your gut dictates your cravings. No kidding. As you establish better eating habits, your gut microbes develop a whole new population of good-guy probiotics and living microorganisms that help your body digest and absorb nutrients. As you rid the body of crappy processed food-like substances, your cravings for healthier foods will happen like beautiful magic!
I will lead a free discussion and workshop on Plant-based Lifestyle on Tuesday, Sept. 25 at 6 pm at RedBloom Yoga. This one-hour workshop will provide all you need to know about how to ease into this amazingly healthy lifestyle. A shopping list, recipes, and a list of my favorite books, websites, and podcasts on Plant-based Lifestyle will be provided.
Come on in and learn....For the Health of it!
Many times people tell me “I could never do what you do because ____________ .” (fill in the blank)
The most popular is “I’m not at my goal weight.” 😲
I hear ya girlfriend, when I signed on as a health & fitness coach, I was on MY journey - - - heck, I’m still on my journey - - - to be the HEALTHIEST version of me.
Coaching has made me stay accountable to my health and fitness goals. 👊🏼 I wake up each day knowing I’m going to get my workout in because it’s my “JOB” and I have created a virtual community of supportive women who are looking to me for inspiration / motivation. 👍🏼 That’s what keeps me going! 😊
So please know that, no matter WHERE you are in your health & wellness journey, you CAN do what I do.
Coaching isn't about having 6 pack abs or having a worthy transformation photo. It's about leading by example, being consistent and trying your best!
It's also about sharing your journey (whether it’s Day 1 or Day 501) and INSPIRING others to start. 👏
p.s. If you’re scared about that sharing part, no worries. I was too! 🙊 Luckily some training and good personal development helped me get over that fear. And HERE I AM! 😆
I’ve been documenting my day in my stories📲. . . . . showing what a typical “day in the life” of a coach looks like. Go check it out (👆👆👆) before it expires!
Ending our summer with a bang! 😎
I’m so thankful for some time off and a fun afternoon at the water park.
We had such a blast...we are having a tough time coming to grips with the fact that school starts next week. 😭
🥔Did you know that Potatoes are high in vitamin C and a good source of potassium? #WellnessWednesday ⠀
🥔How to Prepare Potatoes:⠀
Before preparing, thoroughly wash the potatoes and scrub the skin to remove any excess dirt. You may peel off the skin or leave it on. Cut off any “eyes,” green spots, or blemishes. ⠀
🥔Some ideas for recipes with potatoes:⠀
🥔Potato Salad: Cut potatoes in cubes, boil or roast them, and let them cool. Toss them with a dressing of Greek yogurt, olive oil, lemon juice or vinegar, salt, and pepper. Once well dressed, top the potato salad with chopped fresh herbs.⠀
🥔Baked Potatoes: Preheat the oven to 350°F. Rub the outside of the potatoes with ½ tsp olive oil and a little bit of salt and pepper. Prick the potatoes with a fork then place directly on the rack in the middle of the oven. Bake for about 1 hour or until the skin is crisp and a knife slides easily through⠀
the skin. Remove from oven, cut a slice lengthwise down the potato and add toppings like nonfat Greek yogurt, low-fat cheese, onions, chives, or⠀
even chopped grilled chicken breast.⠀
🥔Microwaved Potatoes: A fast way to cook potatoes is in the microwave. Simply poke them with a fork a few times and microwave for about 5 minutes. Some microwaves even have a potato setting. The potato will be soft when done and any of the toppings listed above will be perfect on them.⠀
🥔Mashed Potatoes: Place four pounds of cubed potatoes in a large pot of boiling water, reduce to a simmer, and cook for about 20 minutes on the stove. When you can easily smash the potato cubes they are done. Drain the water, return the potatoes to the pot and add ¼ cup of low-fat milk, ¼⠀
cup of olive oil, and ¼ cup of Greek yogurt, and then mash with a fork. Mix until well combined and add salt and pepper to taste.⠀
I’m on the road so much that my health went down the drain. I didn’t think I’d ever be able to meal prep or keep better food choices in the car with me at all times. I finally let go of my fear of failure and excuses of why I “can’t” make healthier choices. I joined a life changing community/program. My health coach was/is so amazing and up lifting that I wanted to pay that forward to help others by becoming a health coach. Thank you ☺️ @mrsbennett1129 for guiding me to better choices. I love you! 💕 #healthyhabits#healthcoach#loveyourself#makebetterchoices#kickfearintheface#breakupwithyourexcuses#payitforward
Post-run layered vanilla protein carrot cake smoothie jar 🥕 🍏 🥄 Super grateful for this #iam card because it is definitely one of my 🔝values 👏🏻👏🏻 Swipe 🔛 on for a close-up 😉 .
Tell me 1️⃣ pantry inhabitant you need to get rid of because you KNOW it is stopping 🛑 you from thriving??? ⬇️⬇️
I've decided it's time to stop making excuses and get back to a consistent workout routine. The gym used to be a no brainier for me. I automatically went all the time without even having to think about it. Then life got in the way I forgot how much I loved it. I tell you this because I want to be real. I am human and will always have struggles like anyone else.
I've been going regularly lately and I feel so good! I've been consistently eating healthy as well which just adds to how good I feel.
I'm not perfect by any means. I am always learning and trying to make myself better. Living a healthy lifestyle needs a good balance of eating good nutrition and exercising. When I'm doing both, I feel so good about myself which makes me happy and it makes life that much better.
I have seen people exercise but then eat foods that are terrible for your body. That used to be me. I want to help and inspire others to take control of their lives and their health.
Please feel free to reach out to me anytime if I can help or answer any questions about food, health, fitness, etc! 💪🏻
I’m in a stormy season right now. The winds of change are blowing. And there are a few trials testing my family and I.
I can honestly tell you that every single day I am SO grateful for the habits and boundaries I have established to take care of myself. Without them, I would not be able to love and serve my people well in this season. I would be a wreck.
So many times we think we don’t have time to fit in exercise. Or time to grocery shop. Or cook food. Because we want to serve others. But I have come to find it’s quite the opposite. We can't afford not to find the time. Because without us being at our best, we simply cannot give what we don’t have.
Feeding ourselves well and exercising our bodies helps us mentally and physically strong and capable. It helps us fight anxiety and depression. It gives us energy. It helps us have stamina to love and serve those we’ve been called to. It improves our mood.
I waited until I was in my early 40’s to get committed to my health and fitness. And I now wish SO much that I had started long before. To think of the difference it would have made in my life and the life of my family.
Today I walk through a stormy season with structure and routine set in place around the way I care for myself. My scheduled workouts, the foods I fuel my body with, good sleep, and grace… lots and lots of grace…. are so key in navigating the way through!
How are YOU showing YOURSELF LOVE today? #selflove
(Photo above = October 2016 and October 2017.) #transformationtuesday
It is my pleasure to introduce Gail S. as my very first #TransformationTuesday ! She started her #lifelongtransformation May 2017; within her first week she lost 10.1 lbs! By week 7 she hit her 25lb milestone and achieved her 50lb milestone on week 18!! By November 2017 Gail hit her goal weight! She is beaming with confidence now. Gail lost a total of 80.2lbs!
Back in 2015, I kinda lost myself. I was super unhappy at work, I was taking courses for recertification even though I wasn’t even sure I wanted to keep teaching.... and my health and fitness clearly took a backseat.
I got home from vacation that year and made a decision to take back my life! I knew what I needed to do so I did it.
I pushed play.
I focused on my nutrition.
I took courses on nutrition & health.
I learned what foods don’t agree with my body and I don’t eat them.
I found myself again.
Since then I’ve learned to make myself a priority!! If I’m unhappy, if I’m not taking care of myself, I’m no good to anyone else.
I came back from this years vacation feeling amazing! I enjoyed myself, but didn’t go crazy. I worked out and was active on the days I didn’t. I’ve never come back from vacation feeling as strong and lean as I did last week!
2018 isn’t over yet! I haven’t reached all my goals yet! But I know I’m on the right path!
I’m here to help you find your way! I’m here to help you take the first step. Don’t be scared, don’t be worried, I’ve got you’re back! If I can do it, so can you!!
Esse foi meu lanche de hoje e também pode ser o seu. Super fácil 👌🏽 de fazer, cheio de fitoquímicos e pra mim a combinação perfeita 🍓🍫. Eu AMO morango e AMO chocolate, com o tempo aprendi a gostar do chocolate com 70% a 85% de cacau e com pouco me satisfaço.
Pra fazer você só precisa de: 1 forma de gelo + morangos e chocolate amargo. Derreta o chocolate em banho 🛀 maria, coloque os morangos 🍓 na forma, cubra com o chocolate 🍫 e leve para a geladeira. Quando começar a endurecer repita o processo para ficar uma camada mais generosa de chocolate 😜. Quem fizer me conta ❤️ #mafecorteznutri#nutrieconsult#nutrieco#receitasnutrieconsult#behealthy#healthyfood#healthyhabits#healthylifestyle
A lot of our folk sit at desks during the day - correcting rounded shoulders, tight necks, weakened backs & abs is a major focus. 💪🏼
Last nights small group got busy before finishing with some fun stress busting action.
THIS IS THE FACE OF PLEXUS and I am proud of it! 💖😍💗 ✔Plexus does NOT pay for advertising
✔Plexus does NOT use celebrity endorsers
✔️Plexus passes those savings along to their customers and ambassadors
✔Plexus splits profits 50/50 with their Ambassadors ✔Plexus is debt free
✔Plexus acknowledges every one of their Ambassadors as being the reason for their tremendous success
✔Plexus sends their products through at least 2 testing labs to ensure quality ingredients and are voluntarily FDA compliant.
✔️Plexus products are gluten-free and non-GMO, plant-based, and contain no artificial colors, sweeteners, or flavors
✔When I tell people that they can join me on this journey and start their own business for $34.95 they’re amazed! But it’s true!
What if this could change everything? What if THIS is what you’ve been PRAYING for?
I wasn't praying for a business, but my husband and I were in need for help with our health issues, big and small.
I share because I know many others are equally in need; the blessings have continued to increase every month through friendships, better health & energy, personal development, and our monthly paychecks have been growing! 🤗
NEWSFLASH: There are over 7 BILLION people in this world. It’s time to STOP complaining, KICK your excuses to the curb ✌🏻& realize YOU are NOT in last place.
Someone ALWAYS has it worse than you & they have done what you want to do. The only difference is they went out & CRUSHED 👊🏻 their goals! 😘 Your life does not get better by CHANCE, it gets better by CHANGE. 👊🏻🎤
What are you willing to change?! 🤷🏻♀️
I took a break.
I haven’t worked out in a week as of today. I haven’t meal prepped or planned, eaten according to my principles, or tracked my water intake. While I’ve popped in to read posts in my #accountabilitygroup , I haven’t posted anything. And you know what? I haven’t liked it one bit. My #typeA personality immediately wanted to categorize this week as a failure, a loss of all of my progress from the last four months. It clearly signaled a personal failing that I couldn’t stick with this 100%.
But then I took a breath. I needed the break. I had over-scheduled myself into utter physical and mental exhaustion. While I knew my #lifestylechanges had made me feel better, I didn’t really recognize how much until I tried living like I used to for more than a day or two. @j_dasilva totally got it and encouraged me to live in what felt right in that moment. Other members of the #fitlifetribe shared how they are getting back into their routines after life happened. And now? I’m ready to ease back in, stronger and more committed than ever before.
I may have come back on my own eventually, but I know that my tribe reeled me in a lot faster than I’ve managed in the past. Need someone to support you in your goals? We can be there for you too. DM me if you’re interested.
The 1st year after #bariatricsurgery is often referred to as the golden year. This is the time when your tool is working hard for you. But, after that 1st year, your metabolism starts to level out and old habits become easier to fall back on. It's important to maximize the first year by building #HealthyHabits and a positive relationship with food. For more information, check out my #IGTV video.
What healthy habits are you working on?
I had to share this transformation when the picture on the left popped up on my Timehop from 3 years ago. I remember taking this picture in Matt and I’s first apartment together. Although we were head over heels with each other I was struggling with myself. My body was changing and I was slowly gaining weight like I had back when I was a preteen. I felt uncomfortable with myself and it was taking a toll on myself and my relationship. Matt was always super supportive of me so we got a gym pass together. I figured I could outwork all the unhealthy Pinterest meals I was making but joke was on me because I was tired, still gaining weight, and felt bloated ALL THE TIME. I knew I had to do something more and actually look into the foods I was eating and the alcohol I was binge drinking. I learned about whole, clean foods. I learned that 100 calorie packet foods weren’t going to fuel my body, I learned that I actually liked a lot of veggies and loved the way they made me feel. I incorporated cycling classes with at home workouts (I know I rolled my eyes too 🙄) and I accepted help from a complete stranger because I wanted to stop complaining to Matt, my friends and family that I felt so crappy. Fast forward to now, I still like trying new Pinterest recipes, Matt and I still enjoy date nights, and I don’t workout to try and cancel out my bad eating habits. I workout because it gives me energy and makes me FEEL good. I know it’s tough in the beginning because I have been there! I haven’t always been super fit and I have gone through fad diets (remember the Special K challenge!? 😂), tried different types of workouts, and had friends and family tease me about wanting to change my lifestyle but in the end this is what has worked for ME. After all, I am in charge of my own happiness and so are you! If your struggling, I can relate. Let’s chat and see if changing your lifestyle or trying a new workout routine might work for you!
We can all appreciate a good mirror 😹 Doing a 7 day trial at a new gym because I am thinking I may need to switch up my environment to re-motivate myself. For the people around me...any suggestions? I am currently W/ the Y.
We don’t expect that we will one day wake up and magically be able to play a new instrument, speak a new language, or be a masterful at a new sport, so why do we expect that we can transform our health overnight?
Just like the talented musicians, linguists, and athletes, you have to put in the work everyday. ..
You have to commit to making small changes each day until your hard work turns into new habits – then it will become second nature
Practice, practice, and then PRACTICE some more until you OWN IT
One of the things I love about my job is getting to celebrate other women in their journey!! 💕
It’s @melissac_happylife Birthday today and I want to give her some major props!! Melissa and I met about a year ago, right after she took the picture on the right. She wasn’t happy or confident and was frustrated with the progress she wasn’t seeing. She joined my bootcamp group and while she lost a ton, she gained so much! A year later she’s more confident than ever and doing things she never imagined! She’s now helping other women who were just like her become the best version of themselves!!
She is rocking 41 and looking a year younger, not older!! 🙌🏼
Can you help me give her props for all her hard work and wish her a happy birthday? 🎉
***Roasted Brussels and Broccoli***
If you’re having trouble getting anyone in your family to eat broccoli or Brussels sprouts, try roasting them 😉They taste SO MUCH better and have a nice crispy texture instead of a mushy texture you can get from steaming or microwave 😒Serve along with your favorite main course. For me, I added them to a dish with teriyaki Mahi Mahi over rice 😋 Yum! .
3 cups broccoli florets
3 cups Brussels sprouts - halved
1 onion -chopped
3 tbl avocado oil
2 tsp Italian seasoning
Salt pepper to taste
1 tsp garlic powder
1/2 tsp onion powder .
Preheat oven to 475 degrees. Add veggies to a foil-lined baking sheet. Drizzle avocado oil over veggies and sprinkle with seasonings. Mix well, then stick in the oven for about 10 minutes. Take out pan and mix veggies once more, return to oven for another 10-15 minutes or until veggies are browned and slightly crisp. Serve along side your favorite dish! 💗😊
DAY 2 TIP: DRINK MORE WATER CHALLENGE! —————
I don’t know about you, but I really can barely drink plain water unless it’s with a meal. Even then, why not liven it up and make it more appealing and refreshing to entice you to drink more liquids throughout the day? Today I was enjoying cucumber basil water and it was just like fancy spa water! Citrus, fresh mint, berries are also nice summer ideas but I even like to add whole cinnamon sticks to my water in the fall! .
So now I want to know for those of you that are following along with me on this challenge week - what types of additions are you enjoying in your water to liven it up? Post in the comments and share your pics and ideas! .
It’s not too late to join in on this 7-Day Drink More Water Challenge! Download my 9 Clever Ways to Drink More Water Tips and your free Water Tracker at the link in my profile 👆🏻 or at bit.ly/mht-waterchallenge - and tag and share with a friend!
What is your motivation? Why do you do what you do? Is it a passion? Mom, dad? A lost loved one? Maybe someone you love is currently battling for their life? Or you just want to look good and feel good? Find your biggest motivator and hold onto it. Use it to get you through that last set. Remind yourself of it when you’re hungry on your way home at dinner time, passing by all of the quick eats. Remind yourself of where you can be if you continue on track. You can do it! And if you fall? Get back up! The battle isn’t over! And if you need accountability, get it! Whether it’s a trainer, a coach, a friend, a group.. whatever you need to succeed! You’ve got this!
Did you know fish is great for fighting inflammation? They say it's good to eat at least servings of fish per week.
I've been cooking more and making less impulsive food purchases in the spur of the moment.
Tonight was salmon with rice! I also cooked spinach, artichoke, and chicken for lunches this week.
Make good food choices and get the best benefits for your health!
Why do you love your town? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I absolutely love the beautiful surrounding area of the Eastern Townships and my town of Stanstead, Quebec.
I live right next to our children's school and am a not-so recent transport to the area, but I grew up in Montreal, though.
I’m especially impressed by the people at my children's school. They are as tireless, dedicated and passionate as they come! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What makes your town charming...I want to visit in my imagination!
SO EXCITED to be part of the @nocow family!😍🤗💚
I have been OBSESSED with their protein bars for over a year now🙌🏻 Their bars are one of the only protein bars I eat because they’re not full of crap like most other protein or “healthy” bars. The No Cow motto is “No Cow. No bull. No Whey.” and they certainly live up to it.😍🙌🏻 The bars contain no added sugar, they’re soy-free, dairy-free, and gluten-free, and the macros in them are ON POINT🙌🏻...the bars have 190-210 calories, with 20-22g protein, less than 6g of fat and 18g of fiber!👏🏻 The flavors are all amazing, but my favorites are Chunky Peanut Butter, Peanut Butter Chocolate Chip, Lemon Meringue Pie, & Chocolate Fudge Brownie🍫😍😋 (yes I know that’s a lot of favorites, but they’re all just so darn good!😂) @nocow makes protein cookies & fluffbutters that are pretty bomb as well👏🏻
Do yourselves a FAVOR and check out their products at nocow.com and use my code mackenziem20 for 20% off your entire order!🤗
C E L E B R A T E ⭐️ P R O G R E S S
Staying positive and taking notice of the small changes and progress is so important🙌🏻 It’s natural to have end goals in mind that you want to achieve overnight, but it just doesn’t work that way. You have to WORK every single day and keep that goal in mind, but strive for smaller goals that will move you forward toward your desired results.💪🏻 And when you do hit those little goals, take pride in that!...you’re one step closer to where you want to be, and that’s something worth celebrating🏆👏🏻
To many, my biceps might look laughable or tiny, but I’m pretty proud of my progress💪🏻 Before adding resistance training to my workout routine, my arms were total noodle arms🍝🙈 So, though it may not look like much to some, I’ve come quite a long way☺️ I’m not exactly where I want to be, but I’m working every day and getting better each day💪🏻; and that’s all ya can do folks☝🏻😘