Spicy Honey & Cayenne Grilled Chicken

Recipe for 1 serving (Double for 2 servings....etc)
Prep Time: 20 min
Total Time: 25 min

INGREDIENTS:
- 4 ounces chicken breast, boneless/skinless, raw
- 1 tsp extra virgin olive oil
- 1 TBSP hot pepper sauce
- 1 tsp honey
- 1/8 tsp cayenne pepper, ground
- 1/8 tsp black pepper
- 1 garlic clove

DIRECTIONS:
1) Cut chicken into strips and place in ziplock bag to prep for marinating.
2) For marinade, in a small bowl, stir together oil, hot sauce, honey, cayenne pepper, black pepper and minced garlic.
3) Pour half of marinade over the chicken and marinate for 30 minutes. Longer if you want. (Save half of the marinade for basting while chicken is grilling)
4) Preheat grill.
5) Place chicken on grill rack for about 10 minutes basting with remaining marinade or until chicken is no longer pink inside.

Serve with sides of choice!

P90X3- Day 30 RESULTS are in!!

Wow these past 30 days has flown by! So I just COMPLETED BLOCK 1! So just to recap, I'm doing the P90x3 program and I'm following the Mass Schedule because I want to build some muscle. I lost too much weight for my liking from T25 but it was a great way to start this program.

So the program was 6 days a week 30 minutes a day, with Sunday having the option of either rest or doing Dynamix. I chose to do Dynamix every Sunday as it's a good type of stretching that just prepares your joints and helps you recover better. I've developed such a habit of working out every day anyways, so this wasn't hard.

This program was definitely challenging! Much slow pace than T25 but I loved the variety of it. My favorite was The Challenge, which really was all pushups and pull-ups the whole entire 30 minutes! Just a different variety of each!



My other 2nd favorite program was called Agility X.. and it basically felt like I was training like an elite athlete! Lots of jumps, Plyo type movements that really gets you sweating in 30 minutes! He gives you commands and you move your body in all sorts of directions at a moments notice. My most challenging move from this workout were the Plyo Pushups which of course he puts it right at the end when you're already tired! Here's a little glimpse into my review for this workout!


So Block 1 was 3 weeks long and then I did a transition week which is to help recover from the workouts so that my body can get ready for Block 2 which is also another 3 weeks plus a transition week.

I kept my diet at around a 2200-2400 calorie diet since I did want to gain some weight. I drank Shakeology every day for breakfast as it provides me with my daily dose of dense nutrition. So I knew I was fueling my body with the right kinds of foods every single day. I had 1 cheat meal a week and pretty much stuck with my meal plan throughout the 30 days. I know what my goals are and I just nutrition is very very important. Even though I'm trying to gain some weight, I want it to be healthy weight. I don't want to go back to where I was before because it's very hard to just start over. What I was really proud about as well during this program was adding more weight to what I normally lifted! I tracked my workout on the workout sheets including on the Beachbody website so that I can challenge and push myself harder each time I did the workout each week! I also was pretty detailed noting either the weight was too easy and to go heavier next time or if the weight worked really well and I fatigued enough to still keep my form.

All in all I was very proud how the 1st 30 Days went!

And so I'l stop blabbing and I know everybody just wants to see my Day 30 results so far!! Here it is!!

DAY 30 RESULTS!!

Day 1 Stats: 

Weight- 95lbs

Chest- 33 inches

Waist- 23 inches

Hips- 29.5 inches

Both Biceps flexed- 10 inches

Right Thigh- 17 inches

Left Thigh- 17.25 inches

30 Day Stats

Weight- 99lbs

Chest- 33.5 inches

Waist- 23.5 inches

Hips- 30.5 inches

Both Biceps Flexed- 11 inches

Right Thigh- 17.25 inches

Left Thigh- 17.5 inches

Feeling really STRONG

I can't wait to see what the next 30 days brings. I've already started Block 2 this week and have done Eccentric Upper and Eccentric Lower already and just know from these 2 workouts I should be getting more defined and BIGGER MUSCLES! So I cannot WAIT!!

I will try blogging more frequently about my progress as I didn't do that with the 1st 30 Days but I WILL!

If you want to join me in my challenge groups 

message me here

OR

FRIEND REQUEST ME ON FACEBOOK

OR

EMAIL ME @ macosta8684@gmail.com

OR

Visit my Team Beachbody Account and under Beachbody Challenge, go to challenge packs and pick your program of choice!

P90X3 Challenge Pack

"You can do anything you set your mind too. You just have to believe in yourself that you can do this! Your body can stand almost anything, it's your mind that you have to convince."

Ginger Glazed Tilapia

Serves: 4
Prep Time: 25 minutes
Total Time: 40 minutes

INGREDIENTS
1 tsp grated ginger root, fresh
1 garlic clove
3 TBSP honey
3 TBSP reduced sodium soy sauce
3 TBSP balsamic vinegar
2 tsp extra virgin olive oil
24 ounces (4 6oz) fish, fillet, raw
1 TBSP oil
sesame seeds

DIRECTIONS:
1) Grate fresh ginger and crush garlic
2) In a shallow nonreactive dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil.
3) Season fish fillets with fillets with salt and pepper, if desired, and place them into the nonreactive dish. If the fillets have skin on them, place them skin side down.
4) Cover and refrigerate for 20 minutes to marinate.
5) Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish and reserve marinade. Sauté fish for 4-6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
6) Pour reserved marinade into the skillet and heat over medium heat until the mixture reduces to a glaze consistency. Spoon glaze over fish, sprinkle sesame seeds and serve immediately.

Serve with brown rice and vegetables of choice!

Nutrition Facts:
Calories: 260
Calories from Fat: 60
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 125mg
Sodium: 550mg
Total Carbs: 16g
Dietary Fiber: 0g
Sugars: 15g
Protein: 32g

Recipe courtesy of Team Beachbody Recipes

Kitchen Makeover = NUTRITION SUCCESS!

So you know when you go to the grocery store they say to always shop the perimeters and avoid things in the aisle that are right at eye level?

I'm going to talk about using this same concept to makeover your kitchen, Fridge and also your pantry!!

So what does a lot of people complain about when having to prepare their own meals? They complain about having the time and that it's too expensive to eat healthy. So in order to spend less time, you gotta be more prepared! This starts by making items and tools more readily available and easy to reach for you.

SOME TIPS WHEN GOING THROUGH YOUR KITCHEN MAKEOVER!

1. Make items that you use on a daily basis more accessible and within easy reach.
     ~ some items that I always have handy is a measuring cup, vegetable peeler, paring knife, reusable containers and snack size plastic baggies.
     ~ Other items that you may want to be available are cutting boards, knives... etc

2. Breaking down bulk items into snack size items.
      ~ Right when you come home from the grocery store, prep your food! Divide them up into snack size bags so that you're prepared for the rest of the week. Wash and cut up your vegetables that you'll be using for the upcoming week as well. That way you'll be prepared with the portions of you food instead of just grabbing the huge bag and just munching mindlessly. It's amazing at how much we can eat when we can't eyeball the amount! And remember to check labels for serving sizes because 1 huge bag could have 5 servings instead of the 1 serving you originally thought.

3. Placing fruits, vegetables, and healthful foods and snacks at eye level so that you can see them. When you see them you're more likely to choose that!
     ~ That's right, right when you come home, wash your fruit and put it right at eye level in the fridge or the counter so that you can see them! If you stick them in the crisper drawer in the fridge, you won't see them because you have to bend down and open the drawer. SO MUCH WORK!! You know how when something is put behind closed doors, you kinda just forget about it. How many rotten items do you currently have in your fridge right now?! EXACTLY! People blame it on the healthy items for wasting their money but actually it was your fault for forgetting to eat it!

4) Remove high-fat, high-sugar temptations from the kitchen cuz you know if it's there and you're craving something sweet, you're gonna go with the old habits of grabbing that item. If it's not there, there only option you have will be to grab that apple that right in your face staring at you because you bought it!

5) Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie options. For example, for yogurt, I like choosing Greek Yogurt instead because it tends to have less fat and more protein! Better for increasing metabolism and keeps you full longer. Look at your dressings if you are not making your own. Look for lower fat options vs regular ones. There's always a healthier version of different of the items that you use every day that can help shave off some calories and help you in the long run. More common items that you probably use everyday condiments that add up not knowingly is ketchup, salad dressing, mayo and butter. So look for healthier alternatives.

So first of all, you'll need to get rid of the non healthy items that are in your kitchen and your pantry. YES... ALL OF IT! If it's not there, you won't have it!

Remember, you have to plan for success. If you keep items there that you normally would eat when your bored or stressed, you will eat it even without thinking. Changes are hard but you have to take that step.

Asian Grilled Chicken

Prep Time: 5 min (not including 2 hour of marinating chicken)
Total Time: 25 min
Cook Time: 20 min

INGREDIENTS:
- 1 tsp garlic, chopped
- 1/2 tsp extra virgin olive oil
- 1 tsp honey
- 1 TBSP red wine vinegar
- 1 TBSP Liquid aminos
- 1 tsp parsley, dried
- 1/2 tsp ginger, ground
- 1/4 tsp black pepper
- 6 ounces chicken breast

DIRECTIONS:

1) In a large bowl, combine garlic, oil, honey, vinegar, liquid amines, parsley, ginger and pepper, mix well.
2) Add chicken and marinate in fridge for 2 hours, turning occasionally.
3) Grill chicken for 15-20 minutes turning occasionally and brushing marinade frequently. Grill until cooked through.

Serve with brown rice and sides of choice!

Recipe courtesy of Teambeachbody.com meal planner

Spicy Asian Halibut With Wasabi Cream

Prep Time: 15 minutes
Total Time: 30 minutes

INGREDIENTS:

- 1/4 Cup Brown Rice, uncooked
- 5 ounces Halibut
- 1 Tablespoon Fresh Cilantro
- 1 Teaspoon Lime Juice
- 1/8 Teaspoon Hot Pepper Sauce
- 1/8 Teaspoon Dijon Mustard
- 1/2 Teaspoon Wasabi, dried
- 1 Tablespoon sour cream, fat-free
- 3 ounces baby carrots
- 1/8 Teaspoon Ginger, ground


DIRECTIONS:
1) Preheat oven to 400ºF
2) Heat a skillet with olive oil until hot. Then sear the halibut on a skillet on both sides for about 1 minute. (each underside should be browned)
3) Then transfer skillet to the oven and bake for 4-5 minutes, or until fish flakes easily with a fork.
4) Meanwhile, whisk together the lime juice, hot sauce and mustard. Set aside.
5) To make the cream, in a bowl, whisk the wasabi powder with 2 1/2 teaspoons of water until smooth. Stir in the sour cream.
6) To prepare the carrots, cut them half lengthwise; steam in a small amount of water on stove top or in a microwave until crisp tender; toss lightly with ginger before serving.
7) To serve, spoon the lime juice mixture onto a serving plate, spreading to cover the area the size of the halibut fillet.
8) Top with halibut and wasabi cream. Serve the cooked rice and steamed carrots on the side.

Nutritional Facts:
Calories: 540
Calories from Fat: 200
Total Fat: 23 g
Sat Fat: 4g
Cholesterol: 75mg
Sodium: 250mg
Total Carbs: 55g
Dietary Fiber: 6g
Sugars: 14g
Protein: 28g

Recipe courtesy of Teambeachbody.com Recipe Planner 

FOCUS T25

Shaun T DOES IT AGAIN!!

You've probably heard of Shaun T from the popular workout program Insanity. Well if you thought that was too insane for you, look no further. T25 is just as awesome and it's only 25 MINUTES 5 DAYS A WEEK!! Can you find that anywhere else?

What is T25?
Get an hour's results in 25 minutes a day, 5 days a week! Shaun T experimented for the last year to design a program that delivers the same kind of results you'd expect from an hour-long program, in under 30 minutes.

It is a 10-week program split into 2 cycles - ALPHA and BETA- with lasts 5 weeks each. 

ALPHA Workouts:
- Cardio: 25 minutes of calorie-burning, sweat-drenching cardio
- Speed 1.0: Ignite your quickness. Burn the fat. Fast-paced for fast results.
- Total Body Circuit: Focus on strength and resistance-without lifting a single weight. 
- Ab Intervals: Cardio and ab intervals that shred the fat from your midsection.
- Lower Focus: Focus on your lower-body muscles, the key to burning fat and kicking up your metabolism

BETA Workouts:
- Core Cardio: Get your sweat on! This progressive cardio-core workout is about you getting shredded fast.
- Speed 2.0: Rev it up with Shaun's calories-scorching, core-focused speed drills.
- Rip't Circuit: Cardio... upper body... legs... abs... repeat! This is you you get ripped in 25 minutes
- Dynamic Core: You'll go from vertical to horizontal and back again in this dynamic, crazy core routine.
- Upper Focus: Shaun will help you develop the upper body of your dreams. All you have to do is FOCUS

Why is FOCUS T25 effective?

Major studies have shown that 30 minutes of exercise can be just as effective at burning fat and even more efficient than 60 minutes of exercise. These fast-paced FOCUS T25 workouts are jam-packed with dynamic, high-intensity moves designed for maximum efficiency and effectiveness. Every minute counts!

What makes FOCUS T25 unique?
Each FOCUS T25 workout is only 25 minutes, so you'll always have time to GET IT DONE. Whether you're looking to get started and want a workout that fits your busy schedule, or you're simply tired of workouts taking up 1.5 to 2 hours of your day, FOCUS T25 is the answer for you. But it won't be easy. And that's why you'll get the best results of your life.

What's included?
- 10 featured workouts + Stretch Workout DVD
- Bonus Workout if purchased through me, your Beachbody Coach
- Quick Start Guide
- ALPHA-BETA workout calendars
- 5 Day Fast Track (5- day meal plan to help you jump start on your weight loss.)
- B-LINES Resistance Band
- (ONLY FOR THE DELUXE KIT)- Beachbody miniMAT and 2 resistance bands

WANT THE BEST DEAL?!
- Get the T25 Challenge Pack which bundles Shakeology together to get you TOP NOTCH results that you need to for this healthy lifestyle!
- FREE Beachbody Coach (me of course!)
- FREE enrollment into my exclusive accountability group where you get UNLIMITED SUPPORT and learn about what worked for me and what didn't
- 30 Day VIP Trial Club Membership on TeamBeachbody website (awesome meal planner and recipes doesn't make it any easier than that!)
- Bonus Core Speed DVD only available through a Beachbody Coach (ME!)

HAVE I DONE THIS PERSONALLY?! OF COURSE!! What kind of results can you get you're probably thinking to yourself?! Well personally.. I got AWESOME results!! It's the first time my abs have looked at this and I couldn't believe I did it in only 25 minutes a day. I used to be at the gym for over an HOUR doing endless things on the same machine over and over. Proud of my results and just wanted to share with you this program!

My husband and my sister has gotten AWESOME results as well.

If you are interested in this program and wanna join the challenge and see what kind of results you can get here's the link below!!! No EXCUSES!!

JOIN THE T25 CHALLENGE

       

       

        

Honey Ginger Seared Ahi Tuna Steaks with Brown Rice

Serves 4
Prep Time: 10 minutes
Total Time: 1 hour

INGREDIENTS
- brown rice (however much desired)
- 3 Tablespoons reduced sodium soy sauce (I use Liquid Aminos for lower sodium)
- 3 Tablespoons Balsamic Vinegar
- 3 Tablespoons Honey
- 1 teaspoon ginger, ground
- 2 garlic cloves, minced
- 2 Tablespoon extra virgin olive oil
- 24 ounces tuna fillets, uncooked
- 2 Tablespoon green onions, chopped

DIRECTIONS:
1) Prepare brown rice per package instructions (i used a rice cooker of course!)
2) While rice is cooking, mix soy sauce (liquid aminos), vinegar, honey, ginger, garlic and 1 tablespoon of olive oil in a large gallon ziplock bag.
3) Add tuna fillets and marinate in fridge for 30 minutes.
4) In a large nonstick skillet, heat remaining olive oil over medium-high heat.
5) Reserving marinade, sear tuna steaks for about 2 minutes each side, more or less depending on how well done you prefer your tuna.
6) Remove tuna from skillet and keep warm. Add marinade to skillet and reduce to a syrupy consistency.
7) Serve tuna steaks with brown rice, pour sauce over each and top with scallions.

Nutritional Facts:
Calories- 440
Calories from fat- 90
Total Fat- 10g
Sat Fat- 10g
Cholesterol- 80mg
Sodium- 500mg (less if you use Liquid Aminos)
Total Carb- 45g
Dietary Fiber- 2g
Sugars- 15g
Protein- 41g

Recipe Courtesy from teambeachbody.com Recipes.

High Protein High Calorie Protein Bar

Makes 6 squares
250 calories 

Recipe taken from http://kelvin-wu.blogspot.com/2011/09/home-made-protein-bars-no-bake.html with recipe adjusted to my liking!

INGREDIENTS:
- 200 grams Rolled Oats
- 100 grams organic peanut butter (i use the crunchy kind)
- 200 grams whey protein
- 20 grams honey
- 150 mL Almond Milk
- 30 grams Raisins

DIRECTIONS:
1) Mix the dry ingredients together.
2) Combine peanut butter, milk and honey and warm in microwave for 1 minute and mix.
3) Combine with dry ingredients and mix with hands until dough forms. (I had more rolled oats as needed if mixture is too wet)
4) Flatten into a dish and let sit in fridge to set for at least 3 hours.  I prefer freezing mine!

Sweet and Sour Pineapple Chicken

Serves 4
Prep Time: 5 min
Total Time: 20 min

INGREDIENTS:
- 20 ounces pineapple, crushed

- 2 Tablespoons cornstarch
- 1/4 cup cider vinegar
- 1 Tablespoon soy sauce (I used Liquid Aminos for lower sodium)
- 1.5 Cups mushrooms, sliced
- 3/4 Cup Red Bell pepper, chopped
- 1 Cup chopped green onions
- 1 Pound Chicken breast, boneless/skinless, raw
- Brown Rice

DIRECTIONS:
1) Drain the juice from the pineapples (I used a juicer) and pour it into a large saucepan. Add the cornstarch and stir to dissolve it. Add the vinegar and the soy sauce. Set the pineapple chunks to the side.
2) Place the pan on the stove on medium-high heat. Cook until sauce is thickened, about 4 minutes, stirring constantly
3) Add pineapple, mushrooms, peppers, onions and chicken.
4) Cover and cook over medium heat until chicken is done, about 8 minutes.
5) Serve sweet and sour chicken sauce over the cooked brown rice.


Recipe courtesy of Beachbody from the Teambeachbody.com website

Nutritional Facts:
Calories: 460 cal
Calories from fat: 50
Total Fat: 5g
Sat Fat: 1.5g
Cholesterol: 95mg
Sodium: 220mg

Total Carbs: 62g
Dietary Fiber: 4g
Sugars: 3g
Protein: 40g

Sagi's Signature Meatballs (From Body Beast Program)

(Makes 6 servings, 5 meatballs each)

Total Time: 40 min
Prep Time: 20 min
Cooking Time: 20 min

** Can be frozen and reheated easily **

INGREDIENTS:
- nonstick cooking spray
- 1.5 pounds lean ground turkey
- 1 teaspoon ground black pepper
- 1/2 teaspoon ground black pepper
- 1 large egg, lightly beaten
- 3/4 cup quick-cooking rolled oats
- 2 cloves garlic, finely chopped
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons all-natural tomato sauce

DIRECTIONS:
1) Preheat oven to 400ºF, lightly spray a large baking sheet with cooking spray and set aside.
2) Combine all ingredients in large bowl; mix well with clean hands.
3) Roll mixture into 30 1 inch meatballs; place on prepared baking sheet.
4) Bake for 15 to 20 minutes, or until no longer pink in center.

* Sagi's Tip: Meatballs freeze very well. Place 5 cooked meatballs in a ziplock bag and freeze for future meals. You can defrost them in the refrigerator and heat them in a toaster over or microwave.

Sagi's Variations: Experiment with the following ingredient pairings for delicious meatball variations:
- 1 tablespoon chopped fresh basil and 1 teaspoon fresh lemon zest
- 1 tablespoon Worcestershire sauce and 2 tablespoons fresh parsley
- 1 teaspoon cumin and 1 teaspoon chili powder
- 2 teaspoons hot sauce and 1/2 teaspoon curry powder

Nutritional Information (per serving):
Calories: 220
Fat: 10g
Sat Fat: 3g
Cholesterol: 109 mg
Sodium: 460mg
Carbs: 8g
Fiber: 1g
Sugars: 0g
Protein: 25g

(Recipe from Body Beast Program, pg 91)

Power Turkey Meatloaf

(Makes 8 servings; one slice each)

Total Time: 80 min
Prep Time: 10 min
Cooking Time: 70 min

INGREDIENTS:
- 2 pounds lean ground turkey
- 1 cup all-natural mild salsa
- 1 cup whole wheat bread crumbs
- 2 large eggs, lightly beaten
- 3 cloves garlic, finely chopped
- 1 teaspoon sea salt
- ground black pepper, to taste
- Fresh chopped parsley (for garnish)

DIRECTIONS:
1) Preheat oven to 375ºF
2) Combine turkey, salsa, bread crumbs, egg, garlic, salt and pepper in large bowl.
3) Press mixture into 9x5 inch loaf pan.
4) Bake for 60 to 70 minutes or until center is no longer pink and meat is cooked through.
5) Let stand 10 minutes before serving. Cut into 8 slices and serve garnished with parsley.

** Cut cooked meatloaf into single servings and freeze in single resealable plastic bags for future meals.

Nutritional Information (per serving):
Calories: 211
Fat: 10g
Sat Fat: 3g
Cholesterol: 125mg
Sodium: 485mg
Carbs: 4g
Fiber: 1g
Sugar: 1g
Protein: 25g

Recipe Courtesy of Body Beast Program- pg 89