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Eat Clean Meal Plan 2

I learned a tough lesson last week. I had just completed one round of the 21 Day Fix and I wanted some freedom. I thought that I could handle just eating Paleo and being able to control my portions. It just didn’t happen. Period. I had a road trip added into the mix with a lot of driving in just a few days and it was just more than I could handle.

While it’s disappointing, I at least KNOW what I need to do. And that is a very big step for me. So, it is back to the 21 Day Fix for me this week. I’ve got my tracker app reset and my containers back out. Once I finally decided to get my containers back out, I realized that I am actually at peace with it. It is what it is. I FEEL better when I’m doing it. I am proud of myself for not giving up and I know it works. Simple as that.

Meal planning is a big part of keeping me on track. I have food to eat and different ideas so that I am not left wandering what to cook and eating chips while I’m wandering. You know how you just feel better about things when you have a plan?

Here is my eat clean meal plan 2 for you to try out. I loved the healthier version of General Tsos Chicken from Beachbody. Great over cauliflower rice!

Eat Clean Meal Plan 2

Eat clean meal plan 2

Recipe Links:

Mexican Brown Rice Bake

Slow Cooker Steak Fajitas

Paleo Egg Roll in a Bowl

Healthier General Tsos Chicken

Lunch: Greek Chicken Bowl

Come join me on the 21 Day Fix journey! We can do this together.  Don’t hesitate to contact me about joining in on my next round.  The plan is laid out for you and I will help with the support and the food plans!

21 Day Fix plan

Disclaimer: This post may contain affiliate links where’s should you purchase through them, I may receive a small commission at no expense to you. Thank you so much! This is how I keep my blog up and running!

Jenn Fehrenbacher

Clean Eating Meal Plan #1

Our upcoming 5 day clean eating jump start is fast approaching. It really made me start thinking. If I look forward to this 5 days so much, why in the world am I not creating some meal plans for the rest of the month?  For one week, I have new recipes and meals already laid out for me. It’s really nice!  And then the rest of the weeks, I’m not sure what happens. I just lose it! I end up eating plain chicken and vegetables that get very boring or there are days where I am not even sure what the heck we ate.

Why don’t I have a plan more often?  I created a simple plan for last week and I have to say it was really nice! No trying to figure out what to cook or eat. And, I had a SPECIFIC list for the grocery store. That was also nice as I spent less for once. I’m going to share it with you all! It was simple and easy and there were repeat meals ON PURPOSE. I was really trying to keep things as easy as possible. The goal is to balance trying new foods but also spending less time in my kitchen if possible.

Clean eating meal plan #1

I do have some specific criteria for my meal plans. I am going for simple, some new recipes, clean foods, as well as mostly Paleo and 21 Day Fix friendly. This means if I am not on strict 21 Day Fix, it may not be exact but it can be modified! Here you go and check out these recipes. I had very luck with these.  They are definitely keepers!

Clean Eating Meal Plan #1

Clean Eating Meal Plan #1

Recipe Links

Chili Lime Salmon

Balsamic Beef 

Grilled Chili Lime Chicken Fajita Salad

Chicken Torilla-less Soup

Chicken Salad I used the base of this idea, but used Greek yogurt instead of mayo due to our food allergies.  I also added some Klaussen pickle juice and chopped pickles to the mix.

Meal Prep Ideas

Meal Prep Session:

-Cook Monday night meal (chili lime salmon)

-start to marinate chicken for the fajita salad, if there is time cook chicken and vegetables for this. I let my marinate until the day I cooked it and ate it

-cook chicken for chicken salad, prepare rest of mix, refrigerate chicken until cook and then mix together

-Make sauce for balsamic beef and store, you could trim beef and store in a container in fridge until placing in the crockpot with sauce that morning

Clean eáting meal plan

Disclaimer: This post may contain affiliate links where should you yunourchase through them, I may receive a small commission at no extra cost to you. Thank you so much! I use this to keep my blog up and running. 

Jenn Fehrenbacher

Paleo Strawberry Banana Ice Cream

This particular concoction all started because I was at a birthday party with my 4 year old. I was talking to a friend about foods to eat when we really want something sweet. I adore chocolate and it is so hard for me to stay out  of it when we have it in the house! My problem is that once I start with the chocolate, I can not seem to stop. A few chocolate chips turn into several and then several more. Then I just continue that pattern, because “the damage is already done.” It really isn’t the best way of thinking because obviously it puts me right back where I started.

Until I get this moderation on chocolate thing under control, I have got to find food ideas that seem like a treat but are not doing nearly the damage. The first thing I thought of when we were talking at the bowling alley was “banana ice cream.” It really is awesome and I just don’t take the time to make it often enough. The more we kept talking about banana ice cream led to me thinking about it more and more when I got home. You can guess where this is going, right? Yes, I ate it for dinner. And it was very good.

I started making it like normal from my saved frozen bananas when I saw a bag of frozen strawberries in my freezer too. Now there’s an idea 😊  And that is how this simple yet tasty dessert was born. Some of my best inspiration is on a whim and this was one of them.

Paleo Strawberry Banana Ice Cream

Paleo Strawberry Banana Ice Cream

Ingredients:

1.) 2 frozen bananas

2.) handful of strawberries

3.) 1/2-3/4 cup milk of choice (I used So Delicious Unsweet Coconut Milk)

Directions:

Place items in a blender (this is the one I like to use) and start blending. This process is going to feel like it’s getting worse before it gets better……it gets crumbly first, stop the blender scrape down the sides and blend again. Repeat this until the creamy texture takes over. It will happen, just don’t give up!

Paleo Strawberry Banana Ice Cream

Paleo Strawberry Banana Ice Cream

You can eat this immediately if you are a soft serve person (me!) or you can put it in the freezer and let it get a litte more firm. Enjoy this simple treat with just 3 ingredients!

Paleo Strawberry Banana Ice Cream

A note on the bananas: I just peel and put half bananas in the freezer as they start getting brown spots to save them.  I received a tip to go ahead and freeze them as slices to make blending easier. I’m going to try that next time!

Paleo Strawberry Banana Ice Cream

Disclaimer: this list may contain tain affiliate links where should you purchase through them, I may receive a small commission.  Thank you so much! This  is what I use to keep my blog up and running.

 

Jenn Fehrenbacher

The Easiest Meal Prep

This has got to be the easiest meal prep I have ever attempted. It all sort of happened without a plan and sort of by accident but I am already realizing the possibilities. And besides being so easy, I didn’t have even close to the cleanup that I usually have!! If you ask me, that alone makes it completely worth it.

Have you been eating clean and meal prepping and realizing how time consuming it can be? It’s worth it, but it can really take some work! Meal prepping definitely helps but what if we could make it even easier? I’m going to share exactly what I cooked and then I’m going to share ideas of what to do with it! I am trying to cook family friendly, so feel free to prepare less.  That’s the beauty of this one…just do what works for your family and make recipes YOU want to make.

The Easiest Meal prep

The Easiest Meal Prep

1.) Chicken: Place 8 chicken breasts (or less) in crockpot with a generous coating of adobo seasoning and about 1 tbsp of coconut oil. Cook on high for about 5 hours (until cooked through and can be shredded)

Once chicken is started in the crockpot, Start to boil water in a medium pot on stovetop

2.) Potatoes: when water is boiling add potatoes and cover with a lid.  Cook until easily pierced with a fork.

Now that the chicken and potatoes are cooking, start the ground beef.

3.) Ground Beef: Place 2 lbs (or less) in a wok or pan of choice on stovetop with a little water. Cover and cook through on medium heat.

-I specifically left this in bigger pieces instead of finely ground because I plan to make a burger one pan meal with it.

4.) Sausage: cook 2lbs of sausage (made into patties) using method of choice. I used a griddle, but a grill or stovetop would work as well. I made this in advance especially for my kids and their breakfasts.

– If I am not cooking sausage, I will bake a large amount of turkey bacon in the oven to use during the week

– also another great meal prep idea could be to make an oatmeal bake (there are several on Pinterest!)

While the meat is cooking, start preparing any vegetables or fruit so that you have some READY when needed.

5.) Fruit: just choose fruit in season or fruit that is easily accessible and pre slice what you can.

6.) Vegetables: carrots and cucumbers are staples in our house, pick veggies that you like to have around as snacks.  Sometimes I even go ahead and chop veggies like carrots, cucumbers and bell peppers to be ready for salads throughout the week.

7.) Other: keep a lettuce of choice on hand for any salads and make a salad dressing if desired, nitrate free Canadian bacon for snacks, wholly guacamole

Now we have a lot of food to work with! I am liking this because it is meal prepping but decreasing the amount of microwave use. The goal is to be able to get a meal together quickly by reheating the meat and adding some other ingredients in the stove or in the oven.

21 Day Fixers and Paleo people out there…this is perfect for you! Easy to portion out in your containers 😊

Chicken Ideas

Chicken Salads, chicken tortilla soup, fiesta lime chicken, chicken taco mix, chicken salad, fajitas

Fiesta lime chicken mix

Ground Beef

Salsa Unstuffed Cabbage, Hamburger Skillet, Unstuffed Pepper Soup. (Paleo …make cauliflower rice to add to the soup), Chili, Tacos, Spaghetti (with spaghetti squash if you choose), taco soup

Salsa unstuffed pepper soup

Potatoes:

Use as is, cut into fries and reheat in oven (with drizzle of oil and sea salt), slice and reheat on stovetop (think German fries…drizzle oil, sea salt, black pepper),  mashed potatoes, cut and add to vegetable soup

Breakfast/Sausage/Turkey Bacon

Typically I drink a shake, but my kids eat some type of meat and fruit or applesauce

Fruit:

For snacks or breakfast. Toward the end of the week I may peel and freeze the bananas. Also, before the apples go bad…think about peeling, chopping and baking them with cinnamon

Vegetables:

Snacks, bake carrots in the oven near the end of the week

Other:

Canadian bacon Rollups, guacamole as a dip for veggies

Disclaimer: This post may contain affiliate links where should you purchase through them I may receive a small commissions (at no extra cost to you). Thank you so much! This is how I keep my blog up and running. 

Jenn Fehrenbacher

One Pan Sausage and Veggies

I stumbled across this recipe idea while doing some research online about the Whole30 way of eating.  For those who have never heard of it, it is strict 30 days of eating real food. Nothing processed, no sugar, no honey etc. The main focus is to fix issues with food whether they are physical or mental and see how you feel at the end of 30 days.  You eat real and satisfying food while taking the focus AWAY from the scale and foods that may originally seems like treats.

It’s almost like giving your body and mind a reset on how food affects both. Several claim weight loss as a by product but countless people speak highly of all of the OTHER benefits. Those ranging from better sleep, less ailments, more energy, quitting sugar etc. Give you body what it actually needs and then hopefully it starts “running” properly! It sounds pretty good, doesn’t it?

one pan sausage and veggies

While I am not quite ready to make the commitment (I’m close), I love trying new recipes and have been using several Whole30 style recipes and ideas. Because at the end of the day, the Whole30 is clean eating and that’s wha we are going for! I got the inspiration for the recipe I’m going to share from this post. I saw it and knew I could work with it!

one pan sausage and veggies

One Pan Sausage and Veggies

Ingredients:

1.) 1 package Aidells Turkey and Apple Sausage (4 links, sliced)

2.) 2 sweet potatoes (peel and cut in large cubes)

3.) 2 small Yukon potatoes (peel and cut in large cubes)

4.) Approx. 2 lbs Brussels Sprouts (wash, cut off stem and cut in half)

5.) Light Olive Oil (to drizzle on mix)

6.) Adobo seasoning blend or sea salt to taste

Directions:

Preheat oven to 425 degrees. Place all items on parchment lined baking sheet and toss in olive oil. Sprinkle with seasoning. Bake for 25-30 minutes.

Hey 21 Day Fixers, this would work for you too! It would be red, green, yellow and tsp allotments…just measure it out when you eat it!

one pan sausage and veggies

Disclaimer: This post may contain affiliate links where should you purchase through them, I may receive a small commission (at no cost to you). Thank you so much, this is how I keep my blog up and running!

Jenn Fehrenbacher

Chocolate Caramel Popcorn

It’s almost Christmas and for me that means doing things a certain way. I love tradition, family and memories and I think that is what makes the holidays feel a certain way in my head and heart. It feels like every year certain things are supposed to happen. For example, I must watch Elf and Home Alone and now that my kids enjoy the traditions with me, we also must watch Arthur Christmas. We decorate the house together and we drive to look at Christmas lights. And we take the time to appreciate the meaning of Christmas together. We share so many wonderful traditions that do not involve food.

However, we do have one major holiday tradition that involves food.  Specifically baking and decorating sugar cookies together. That one goes back to when I was growing up and I of course loved every minute of it. Can’t you just picture me sneaking cookie dough and licking the icing before it ever even makes it to the cookie? Some habits go pretty far back lol.

Here we are at another holiday season but this one is a big deal. I can remember this time one year ago I was praying for a miracle for my 6 year old and praying to find some way to help heal her body. I was desperate and upset and heartbroken watching her be so uncomfortable and watching her body and immune system basically attack itself. (Hate you eczema!!) While we do not have answers this year and we don’t have a cure, we have had some miracles and help along the way. And they almost all stem from her diet. She has finally found some relief and NOT in the form of medicine (finally). It does however mean that she is on a very strict and unprocessed diet. I’m so very proud of how strong she is and how far she has come. And the proof that it is working is all over her face (literally….I can see her beautiful face now, no sores and no wounds and no red).

Chocolate caramel popcorn

So, what do we do this Christmas? How do we mix what we think of as tradition with the new way we are trying to live our lives? The rest  of us are by no means perfect, but we are trying to get better. I also can’t bring myself to make endless amounts of sugar laden cookies with dyes right in front of her little face. Here is how we fix this….we find alternatives and make that a new normal for now. We are experimenting and baking and testing new recipes to find “treats” for the WHOLE family.

And guess what? We have one that is a success. I was watching Food Network and came across a recipe that I had to try. It was sweet, looked like dessert and I had a plan to alter it to make it safe. And it DID work!!  I’m not saying it’s a perfect treat and it’s probably still a little too much sugar for her little body. But, it’s a start and we are learning moderation.  Anything called chocolate caramel popcorn sounds good, doesn’t it? Give it a try and see what you think! I have changed the recipe to clean ingredients and increased the amount of popcorn (by a lot!) so that it is not just soaked in chocolate (not that I wouldn’t secretly enjoy that, because I would).

Chocolate caramel popcorn

Chocolate Caramel Popcorn

Ingredients:

1.) approx 1.5-2 cups popcorn kernels: pop using method of choice (we have a stir crazy popcorn maker)

2.) 3/4 cup honey

3.) 3/4 cup coconut sugar

4) 1 cup Sunbutter (you can use a different nut butter, we are just limited to this one)

5.) 1 tsp vanilla

6.) 10 oz chocolate chips (we use this brand)

7.) sea salt

Directions

Start to boil water in a small pot. Pour the chocolate chips in a measuring cup and place inside the water in the pot. (We are creating a double boiler effect to melt the chocolate).  Remove the chocolate from heat when it is melted and stir. Meanwhile, in a separate saucepan on the stovetop, melt together the honey, coconut sugar and sunbutter. When it starts to get bubble, remove from heat and add the vanilla. Stir together and sit to the side. Pour the honey mix over the popcorn (I had it in a large foil baking pan) and mix it together. Then drizzle the chocolate on top.  Sprinkle some sea salt on there if you are a salty/sweet kind of person.  Store in an airtight container.

Chocolate caramel popcorn

I loved how this turned out, modifications and all! The coconut sugar and honey gives the mixture a caramel taste which I love!  Feel free to experiment with what works for your family. The original recipe had cashews, which I’m sure would have been awesome!

Chocolate caramel popcorn

Could this be considered a Paleo-ish treat? I think so! All things considered, we could have done much worse.  It was clean and without artificial ingredients.  We have even made the switch to non gmo popcorn kernels.  Eventually our baby steps will get us there!

Here is the original recipe.  Nothing like learning recipes with Kelly from Saved by the Bell 😊

Disclaimer: this post may contain affiliate links where should you purchase through them (at no extra cost to you), I may make a small commission. Thank you so much!! This is how I keep my blog up and running. 

Jenn Fehrenbacher

Salsa Unstuffed Pepper Soup

It’s almost October and that means we are working hard to get our next meal plan for the 5 Day Clean Eating Junp Start Group finalized and perfected. This also means that I have been experimenting in the kitchen and spending way too much time on Pinterest. (Really, I’m in trouble for internet usage right now 😁)

There are so many great recipes and ideas out there, it’s hard to choose!  Sometimes I pick one and it is a complete flop when I make it and then sometimes I find an idea and run with it. I’m in the mood for fall and I’m looking for pumpkin and soup recipes. I found this recipe and knew it was going to be a good one! It has 21 Day Fix recipe written all over it!

Salsa unstuffed pepper soup

Zach will love this one…it uses a bunch of his garden produce!

I know we are all busy and looking for ways to limit our time in the kitchen. There are a few ways you could make this soup depending on your schedule. After making this myself with a few tweaks, I would definitely recommend cooking the rice and just keeping it separate from the soup. When I make soup, I tend to make extra and eat leftovers. The first time I ate this, it was great! The second time, it tasted good but the rice had absorbed almost all of the juice. No longer soup at this point. It was a tasty stew. I also think from a 21 Day Fix standpoint, it’s going to be easier for me anyway to keep the rice separate and just measure my yellow container and then add it when eating.

Salsa unstuffed pepper soup

Salsa Unstuffed Pepper Soup

Ingredients:

1.) 1 pound ground meat (beef or venison)

2.) 2 Bell Peppers, chopped

3.) 1 onion, chopped

4.) 2 cups rice

5.) 1 quart vegetable broth

6.) 1 quart salsa

7.) 1 can or pint diced tomatoes

8.) 1 can tomato sauce

9.) salt and pepper to taste

Directions:

1.) Brown the ground meat along with the peppers and onions in a large stockpot (this could be a great make ahead portion during meal prep to use later), drain any fat from the mix

2.) Cook the rice according to directions (you could also do this during a meal prep and save it in the fridge)

3.) Add ingredients 5-8 to the meat and vegetable mix along wo the rice and continue to heat (when it was warm, I added salt and pepper to taste)…simmer for 20 minutes

–in the future I will measure my rice and add it to each bowl when I’m ready to eat (I just think that’s a little easier with the yellow container)

–if you want to turn this into a sort of fix it and forget it, when I was finished cooking the meat and veggies, I added all of that to a crockpot with the remaining ingredients and let it continue to cook.  I didn’t want to continue watching it (#imlazy 😜)

Salsa unstuffed pepper soup

See…this is where I messed up. It was great this first time! I think in the future, if I use the crockpot…I will again not add the rice especially if I plan to eat it for several meals

Optional Toppings:

1.) Avocado (1/4 avocado = Blue container)

2.) Greek Yogurt (measure using Red container)

3.) Shredded Cheese (measure using Blue container)

4.) Tamed sliced Jalepenos (measure using green container)

 

21 Day Fix Containers: Red, Green, Yellow

Here is what I did: I measured 2 Green containers of soup, and then added 1/4 Avocado and diced Jalepenos to the top. I counted it as 1 Red, 1 Green, 1 Yellow, 1 Blue (mixed together meals can be tricky, this is why I’m going to keep the rice separate next time and specifically measure it with a yellow container)

Salsa unstuffed pepper soup

You can find the original recipe here: Stuffed Pepper Soup

 

Disclaimer: this blog contains affiliate ads where should you purchase through them, I may receive a small commission. This is how I keep my blog up and running. Thank you so much!

Jenn Fehrenbacher

Coconut Clusters

I have been on an extreme mission this summer to figure out foods that my daughter thinks are treat. Sounds easy right? Not so much. She has been on a strict elimination diet, has several severe food allergies and of course she is picky (why wouldn’t she be, right?).

It seems like we are about 80/20 over here with the clean eating. So, we are trying! It’s definitely not perfect and some of us are more strict than others. I’m sure you can relate. I have a husband who is not quite so on board but he deals with it lol. He’s trying.

In an effort to figure out answers and find a way to relieve her severe eczema, we are currently under the care of some doctors along with a nutritionist that are working on a diet overhaul to heal her body. This elimination diet however meant taking away yet another group of foods and snacks that we were eating for treats and special occasions.

It has honestly been a good way to get the rest of us a bit closer to 80/20 to be honest. Anyway, I had wanted some treats for her. Something she was excited to eat and actually thought was a TREAT when she got it. I was at our local Sam’s and saw something that inspired me to come home and get to work! And, that is how these Coconut Clusters were born. I wanted something yummy that was clean, as unprocessed as possible and safe for her. They are awesome and you and I both know that I can’t stay out of them.

Coconut Clusters

 

Coconut Clusters

Ingredients:

Dry:

1.) 3 cups coconut flakes or chips (it was not tiny shreds)

2.) 1 cup almonds

3.) 1/2 cup sunflower seeds

4.) 1/2 cup pumpkin seeds

Coconut Clusters

Wet:

1.) 2/3 cup Honey (or Maple Syrup)

2.) 2 Tbsp Almond Butter

3.) 2 Tbsp Ghee (or butter)

4.) 1 Tbsp Vanilla Extract

5.) 1 tbsp Cinnamon

6.) 1/2 tsp sea salt

Coconut Clusters

Directions:

Place all dry ingredients on a piece of parchment paper on a baking sheet.  Bake in the oven at 350 degrees for just a few minutes (just enough to get them lightly toasted).  Meanwhile in a small pot on the stovetop, place all wet ingredients and melt.  Whisk these together until bubbly.  Remove from heat.  Add dry ingredients to a mixing bowl, add the wet and stir.  Take spoonfuls of the mix out and place in mini muffin tins.  Place in the refrigerator or freezer for about 30 minutes.

Coconut Clusters

After I made these, I started dreaming about adding some bacon crumbles and mini chocolate chips in someday.  Doesn’t that sound amazing? Those are not on our list of green light food yet…but hopefully someday!

Coconut Clusters

I’ll be honest, I have been hiding these in our downstairs freezer out of my sight.  I have trouble with moderation!  I was super excited about these because I will for sure be making them as a clean alternative for Christmas snacks this year! No sugar icing coma for me this year!

Coconut Clusters

Disclaimer: this post contains affiliate links where should you purchase through them, I may receive a small commission. Thank you so much! This helps me keep my blog up and running 😊

Jenn Fehrenbacher

How to Start a Turbo Kick Live Class

I have quite a love for all things Turbofire.  It was just a few short years ago when I was at my absolute heaviest and my third child had just been born as well.  I remember feeling stuck in my house and sort of trapped.  Up until this point in my life I had just always run (ok slowly jog) for exercise.  But it was getting increasingly more difficult due to my growing family (really hard to push three kids on a double jogger especially without running over any  of them).

Anyway I stumbled upon Turbofire and fell in LOVE.  Finally a program that made it Ok for me to complete at home, with my kids and get a great workout.  And for any others out there who start singing or dancing or immediately get in a good mood when their songs come on the radio…you must try Turbo. If nothing else the moving and the music makes everything ok with whatever may be going on in my life and crazy house.

And that leads me straight into Turbokick…love at first sight.  Turbokick is the live version of Turbofire.  If you found this blog post in search of how to start your classes….you know.  You get it.  It’s like happy, high intensity, sweat, strength, fun and friends all rolled into one. Really.  Have you thought about attending a class? Do it.  Have you thought about becoming Turbokick certified? Do it.

Turbokick

And I’m here to say…do it YOUR way.  I have set my Turbo kick classes up in a way that works for me, my family and my class.  We do what works for us for this time in our lives.  My class started in my garage and most classes continue there to this day.  I have a great group of ladies that live in the area who join my weekly and I can’t even express how much they mean to me.  They were looking for a workout, I was looking for workout friends! We take each week as it comes…from 0 degree weather to triple digits (this is southern Indiana and we have to just work it out and have an open mind 😊💦💦☀️❄️).  But one thing I can say is that we are consistent. We have each other to stay accountable and I wouldn’t trade it for anything.

How to Start a Turbokcik Live Class

So let’s talk about getting your class started.  I use the same equipment whether I am in my garage with my kids spraying us with squirt guns or at the gym.  And I teach the same way both places too.

Equipment

1.) IPod: I did purchase an iPod that I designated for Turbokick or live classes only. I keep it in a hard sided zipper lunchbox along with any power cords, business/punch cards, pens or Turbokick CDs (just in case!)  It has been great to have a dedicated ipod because I don’t lose it!

2.) Sharkk Speaker: this was my first speaker for the garage and it has been great.  It is very small and fits in my Turbokick lunchbox as well.  It is also loud enough for a room.  This connects easily via Bluetooth to my iPod.  I use this one when I am practicing in my house also.

3.) Ion Explorer Speaker: LOVE the big dog too. I have transitioned to using this one more often especially now that we are outside at my house during the summer.  I bring this one to the gym I teach at as well. This one is so easy to use and the Bluetooth connects easily.  Love the sound quality and volume .

4.) Samson Airline 77: and this microphone is on my wishlist. I don’t need a microphone at home and have not used one yet at the gym.  But, I can see where the time is coming especially with my growing class to invest in one for the gym.  I’m saving for it now! This is the microphone that they recommended at my certification as well as in any Turbokick instructor groups I am in. So, I’m going with what they say!

How to Learn a New Round

When I first got certified, the instructor said she went home and practiced for 2 weeks straight.  She was a professional and I thought if she needs to practice that much, then I better go home and do the same darn thing.  And so for two straight weeks before my first class, I practiced Round 65 until I knew it forwards and backwards.

Here is how I specifically learn them now and how I do it quickly.  I promise, it gets much easier!

1.) I get the new round (best mail day ever!) and I get out the notes.  I re-write the notes really big on 8 1/2 x 11 paper in a way that makes sense to me.  And I break it down into the sections so that they are easily visible. I put them in clear sheet protectors and bring them to class! (They are my safet net in case I draw a blank)

Turbokick

2.) I practice the new round at least twice right along with the master trainers on the instructional DVD

Turbokick

There is my easel I use while I practice a new round!

3.) I sit down with my notes and music and watch the Turbo section to get it down with all of the cues and music changes.  It goes fast and I want to make sure I have my moves hitting the music cues.  I write notes to myself like “whistle” “hey” “whip” or whatever the sound effects sound like to me and what move they start on.

4.) Next I memorize…I bring the sheets in my car with the music CD and I memorize as I drive.  I start with the Punches section and go over  the moves over and over til I get them in my head. Then I switch to the next song and continue in the same manner until the end. (**please be SAFE if you are doing this in the car, I go thru all of it in my mind.  The notes are only there for waiting until I am parked.  I’m accepting no responsibility for those driving and looking at their notes because I did not say to do that)

5.) Speed up the process: I have gotten way more comfortable with teaching as time has gone on.  I go through these steps and now I start rounds almost right away.  I just bring my notes and re-read each section during the HIIT break from the section before.

How I Teach a New Round

I have made it a personal goal to get my class a good workout BUT I never want them leaving frustrated or confused. I know what it feels like to feel lost and never come back. And that is not what I am going for. I want them comfortable mentally.

We use each round of music and moves for 6 weeks. The first few weeks I spend a lot of time talking and explaining. I talk about everything we are getting ready to do and I have found that it really helps them if I count down how many moves until we start the next move or layer. Usually I start at 4, 3, 2, and then during the last time doing that move I start to cue for the next move instead of saying “1”.  And then honestly for the first few weeks, we usually only do 2 layers for each section. Everyone will get there own teaching style…seems like I am talking the whole time about what we are doing (jab cross jab knee, right left right knee and so on). We work on mastering those and getting comfortable. But also repeating them longing enough so that the class can really put a lot of oomph in them. That way they don’t feel like they are “learning” and awkward the whole time. As the weeks go on, I introduce new layers and we get really good at it. By the last few weeks we are pros and ready to move on to the next.  It’s exciting!

***new to class or a tricky move: I will keep the music going but slow down and really exaggerate a move the first few times we do it and then talk them through speeding up.

My class is sporty because that’s how I tend to be. Trust me…they all start cracking up any time the move “brush your shoulders” is included. I look like a goober when I try to make it funky. So we go sporty!

What about making mistakes? We all make them! It happens and by the end of the 6 weeks…my class can help me if my mind happens to wander. Did you know one of the main reasons I talk so much and count down is to keep myself on track? Yep that’s why 😂😂 It’s all good. We just go on!

The point is YOU DO YOU and pay attention to what is working for your class!  Good luck on your Turbokick journey!!

Turbokick

Disclaimer: this blog contains affiliate links where should you purchase through them I may receive a small commission. I use this to keep my blog up and running, thank you so much!

Jenn Fehrenbacher

5 Quick And Easy 21 Day Fix Meals

So you are ready to eat clean. Or you started the 21 Day Fix and the first week was awesome! You are making progress. At the beginning you had all of this great motivation to cook and try new recipes and take extra time in the kitchen to make your healthy meals. And then, real life happened. You got busy or overwhelmed. Or maybe you just became stinking tired of spending soooo much time in the kitchen cooking and then cleaning up after. (That’s me)

Kitchen

Is there a way to find some kind of balance? Is there way to have it all? Meaning can you eat clean, healthy meals without spending endless hours preparing all of it as well as dealing with the aftermath in your sink and on your counters? I think there is a way. It starts with setting aside a chunk of time to meal prep. I have a day where I will spend 1-2 hours cooking most of my staples for the week. It gets easier and faster the more times you do this, I promise. I cook meat and vegetables and then wash and cut any fruit and raw vegetables. You can check this post out for my exact steps for clean eating meal prep. It is one of my most popular guides. And I keep it simple!

Here is the big question though…what do you do with the food? For example, is there a way to turn your meal prepped food into several different recipes throughout the week? Ladies and gentleman, yes there is. I am going to share with you some of my recipe breakthroughs. I like to call them 5 minute meals. My goal for these was to basically use food that I already had around the house and repurpose it into a tasty meal in 5 minutes.

And for all of my 21 Day Fix friends out there, you are going to love this. Simple meals AND simple portion measuring. No guesswork with your container amounts here. No casseroles to figure out (😁😜). The containers used for these recipes are straight forward. Clean eaters, I’ve got you covered too. Here are my 5 favorites so far. Enjoy!

5 Quick And Easy 21 Day Fix Meals

1.) Fiesta Lime Chicken

Fiesta lime chicken mix

 

2.) Greek Chicken Bowl

image

3.) Tuna Bacon Salad

Bacon avocado tuna

 

4.) Mexican Chicken

5 minute Mexican chicken

 

5.) Balsamic Summer Chicken Mix

Balsamic chicken, beans, and veggies

**for this one, you will have to choose what you want to use for your blue container: cheese OR avocado (or a little of both..just measure it!)

 

Are you wandering what I’m talking about with the 21 Day Fix? It  is a specific portion controlled nutrition system that takes the guesswork out of clean eating. You get a certain allotment of color coded containers daily that correspond with different types  of food. You just fill the container for your portion and that’s it. Is this something you would like more information about? Or would you like support on your journey? Contact me here, I would be happy to help!

 

Disclaimer: this blog contains affiliate ads meaning should you purchase through them I may receive a small commission. I use this to keep my blog up and running. Thanks you so much! 

Jenn Fehrenbacher