TIPS ON HOW TO MAKE SMALL CHANGES TO GET THE WEIGHT LOSE RESULTS THAT YOU WANT!

       MAKE SMALL SACRIFICES DAILY TO GET SUCCESS! 

If you want weight loss success or anything in life there has to be sacrifices made to reach your goals. You all see my post and pics with my results, but you haven't seen the behind the scenes sacrifices I've made to get those pounds off. Like right now it is 06:00 am I've already done a 30 minute workout and I have my Shakeology made, and chicken in the crock pot for making up my meals for the week. I knew last night that today was going to be busy, so I went to bed a little earlier so I could get up at 0500 and workout. Would I have liked to watch tv last night and sleep in an hour more-Hell ya but this is what I have to do to get and keep the weight off. So, the excuse of not having enough time to workout is it really valid?? Watch 1 less 30 minute show a day!

Next I thought I couldn't afford Shakeology either-Hello $130 per month, but I added it to my family's food budget, because it does replace a meal a day and with that breakdown it is $4.00 per meal. I cancelled HBO and Showtime, plus took the DVR off of 1 tv , which reduced my cable bill by $40 per month. I stopped going through the drive thru or I should say I limited my trips to only once a week. At $5.00+ a pop those trips really add up (I challenge you to keep your fast food receipts for 1 wk and just see how much $$ you waste). I became a Beachbody Coach for the 25% discount you get on purchases and my Shakeology was reduced to $95+tax per month.

What were the sacrifices again:

**gave up movie channels & DVR function on tvs
**gave up an extra hour of sleep
**gave up eating out daily
**gave up feeling like crap and being tired all the time
**gave up being humiliated because I didn't fit in the seat or I had to ask for special accommodations related to my size.

WAS IT WORTH THE SACRIFICES?

**I can ride the rides with my kids at Kings Island.
**I can run a 5K or take the steps without getting SOA and feeling like I'm going to die.
**I can take a trip on a plane and not be afraid that they or going to ask me to buy another ticket, bc I'm to fat for 1 seat or that I'm humiliated bc I have to ask for a seatbelt extension when the belt won't buckle over my stomach.
**I've decreased my chances of getting diabetes, heart disease, stroke.
**I've increased my chances at a long, active, independent life that I can spend with my kids, grandkids, great grandkids.

IS IT WORTH THE SACRIFICES-HELL YA!
You have to decide what you want more and decide are YOU WORTH the sacrifices? TODAY IS THE LAST DAY TO GET your order in so you can have your Shakeology in time to start the new group on 10/03, so DO NOT WAIT CONTACT ME TODAY OR GO TO MY SITE TO ORDER AT www.Shakeology.com/dannon46  Don't you deserve a healthy life? Share this post with a friend who you would like to join you, the more the merrier!

To checkout more products and programs go to www.coachdannon.com 

or if you're ready to talk send me a message to muddlori@gmail.com and I'll get back with you right away. Be Well!

Quick, Easy, and 21 Day Fix approved Jerk Chicken & Mango Chutney

Working out is only part of the solution the other part is nutrition. This delicious meal is low in calories and fat, but high in protein, which is just what I needed after my ‪‎BODathon‬ workout of the day BodyBeast "Build Chest/Tris" +21DFX Pilates. ‪

                                              JERK CHICKEN & MANGO CHUTNEY

Ingredients for Jerk Chicken:

1/3 cup canola oil, plus more for brushing grill grates
1/4 cup fresh lime juice
1 red onion, chopped
1 Habanero pepper
3 scallions, white and green parts, chopped
3 lg cloves garlic, chopped
1 Tbsp fresh thyme
1 Tbsp brown sugar
2 tsp ground allspice
1/4 tsp nutmeg
1/2 tsp cinnamon
1 tsp salt
2 tsp freshly ground black pepper
1 1/2 lbs boneless,skinless chicken breast

Prep:
1. Place all ingredients except for the chicken in a blender or food processor and puree. Pour half the marinade into a zip-top bag with chicken, reserving the rest in a lidded container in the refrigerator. Refrigerate chicken for at least 2 hours.
2. Preheat a grill to medium-high heat. Remove chicken from marinade, scraping (and discarding) the excess. Grill chicken until lightly charred outside and cooked through, about 4 minutes per side. Serve with reserved marinade as a sauce on the side.
Makes 4 servings (345 cal per serving 34 g protein) 2-RED

To purchase the 21 Day Fix or Shakeology go to my site at www.coachdannon.com

MANGO CHUTNEY

Ingredients:
1/3 c dark raisins
1/3 c dark brown sugar
2 Tbsp grated ginger
2 garlic cloves grated
2 Mangos, diced
1 jalapeno, diced
Kosher salt
1/3 c white wine vinegar
1 tsp turmeric

Prep:
Mix the first 7 ingredients together and place in the refrigerator for 30 minutes.
Remove from the fridge and mix in the last 2 ingredients (white wine vinegar and turmeric). Place mixer in a medium sauce pan on low heat on the stove and let simmer for about 20 minutes,until mixer starts to thicken and becomes like a glaze. Remove from heat and serve with Jerk Chicken.

3/4 cups equal 1 serving 1-PURPLE

If you like being supported when you're trying to make a change then contact me today and I'll tell you how we can work together to get you the weight loss and fitness results you want! I have a new support group starting on the 3rd of every month, so send me a message to muddlori@gmail.com.

HYDRATION-TIPS on water for weight loss, getting enough to drink for the day, importance of staying hydrated for fitness

                                                            HYDRATION

DID YOU OVER-INDULGE THIS LABOR DAY WEEKEND? I sure did, so I'm hitting it hard this week with the 3 Day Refresh and I'll let ya know how that goes. Even though my eating was off track I did stick with my training for the ‪#‎BODathon‬ so I'm not totally bummed. If you did "LOSE IT" over the holiday and need to get back on track or you never were on track here are a couple of tips/tricks to help you out.

1. Dial in your nutrition -most of you my challengers have the 21 Day Fix, so if you've been slacking on measuring your portions then start MEASURING! Remember NO PROCESSED FOODS, NO WHITE SUGAR, NO FAST FOOD AND LIMITED ARTIFICIAL SWEETENER. If you're not in one of my challenge groups I have new groups starting at the first of every month. For more info just fill out the Support Group application below and it will be emailed to you. If you're ready to get a jump start on your diet TODAY you can sign up for my FREE 7 Day Clean Eating Meal Plan. All you have to do is fill in your email and the 7 Day Clean Eating Meal Plan will be sent to you along with a grocery list and recipes for the week!

2. HYDRATION is a must when you're trying to lose weight and it will really help to get rid of all that toxic crap you ate over the past 3 days. How much water should you drink a day? It is recommended you drink your body weight, divided by two, in ounces. So if you weigh 150 pounds-that would be 150 divided by 2 = 75. That's 75 ounces of water, every day. There are 8 ounces in a cup, so that'll be almost 10 glasses of water.

HYDRATION FACTS:

"Up to 60% of the human body is water; it serves as a lubricant for just about every bodily function, all the way down to your cells. It also plays a vital role in flushing toxins out of your system, delivering nutrients, and helping you feel full-which is especially important when you're watching your portions." 21DFX

** Here's a little trick to keeping up with how much water you're consuming:

Take an empty gallon jug and mark it off with a ruler in inches. Label each inch, starting with the time you would get up in the morning (06:00 am, 07:00 am, etc...) and this is the 1st glass of water you will drink that day. Then the next inch is 2 hours later that will be your next glass of water and so on and so on and you should have completed drinking all of your water at least 2 hours before your bedtime (that way you won't be up peeing all night long).

SUPPORT GROUP

APPLICATION

https://lorimudd.wufoo.com/forms/zfkglm50fxxl0m/

LOSE WEIGHT AND KEEP THE FAITH

IF YOU HAVE ANY DOUBTS THAT THE LORD WORKS IN MYSTERIOUS WAYS LET THIS STORY ENCOURAGE YOU THAT IT IS TRUE. This beautiful young lady asked to join one of my 21 Day Fix Challenge groups several months back she already had the program and didn't need to purchase it from me, which was just fine. From that day forward she has been an active participant in all of my challenge groups and she has been killing it, as you can see from the pictures.

I am so inspired by this girl and impressed by her relentless spirit of faith. So, what does this have to do with the Lord and all? For over a year now I've been praying about doing missionary work with Joyce Meyer Ministry and one of the main places her missions goes to is Africa, specifically Kenya. And what does that have to do with anything? Ms. Obianuju is in Kenya and very active with her church and faith there. Hummm....

I've questioned often if this coaching thing is something that I should be doing, but I truly feel that it is a calling that God has laid on my heart. Each time that I have doubts God will reveal another reason as to why I should continue down this path. Thank you Obianuju for being the reason I stay the course that God has put me on you truly are an inspiration.
If you would like to join my next challenge/support group fill out the form below and I will be back with you within the next 24 hours.
Challenge Group form:
https://lorimudd.wufoo.com/forms/zfkglm50fxxl0m/
 ‪

21 Day Fix Low Calorie Pumpkin Muffins

Okay, Okay I admit it I just couldn't wait until fall to have some Pumpkin!  I was going through my recipe folder, yes I have a recipe folder and a recipe drawer and a recipe file box, anyway that's when I came across this recipe for 79 calorie Pumpkin muffins, so I just had to give them a try-Yummy! To good not to share so here you go and you share too!

21 Day Fix Low Calorie Pumpkin Muffins

INGREDIENTS:
1 cup canned pumpkin
1 1/2 cups oat flour
1/8 tsp sea salt
1/2 cup egg whites
1 tsp baking powder
4 oz applesauce
1 tbsp pumpkin pie spice
1/4 tsp baking soda
1/4 cup honey

BAKING
1. Preheat oven to 350 degree. Line muffin pan with liners.
2. Combine dry ingredients in large bowl.
3. Combine wet ingredients in small bowl.
4. Fold wet ingredients into dry ingredients, taking caution to not over mix.
5. Scoop by spoonful's into lined muffin tins. distributing evenly.
6. Bake for 20-25 minutes until toothpick comes out clean. Let cool and enjoy.

Makes 12 servings
each serving has 79 calories and equals 1-purple

To purchase a copy of the 21 Day Fix go to my site at
www.coachdannon.com

TO JOIN A SUPPORT AND ACCOUNTABILITY GROUP CONTACT ME TODAY TO GET STARTED. FILL OUT THE FORM BELOW AND I'LL GET BACK WITH YOU REAL SOON. BE BLESSED.
https://lorimudd.wufoo.com/forms/zfkglm50fxxl0m/ 

Step Out Of Your Comfort Zone and Loss Weight Today

                           TRY THIS ON FOR CIZE

For you to full understand how unbelievable this really is you need to know how shy and reclusive I've always been. I was painfully shy as a child and didn't participate in a lot of fun activities because I was afraid and "shy". When I got older I used my obesity to keep me shielded, to protect me and I used it as an excuse not to do things.
So, we'll fast forward to the present day where I've wanted to be a fitness instructor for years. Actually, it started when I lost over 75 lbs with Turbofire, after that I wanted to be a Turbofire instructor. But no matter how much weight I lost I never felt thin enough, so the excuses would start. I have excess skin so it flops around when I get it removed then I'll be an instructor, when I lose just 10 more pounds, when I get in better shape, etc...
 At our yearly Coach Summit in Nashville, TN my mentor Chalene Johnson challenged us to step out of our comfort zone and to stop making excuses. Well I stepped up to the challenge and I signed up to get certified to become a CIZE instructor. What is CIZE? CIZE is the new dance inspired fitness program by Shaun T the maker of Insanity, HipHopAbs, Max30, etc... Believe me it took everything I had not to back out of going to this class, but I had paid my money and made my mind up. And today I am offically a CIZE Certified Instructor!!

TO JOIN MY NEXT WEIGHT LOSS SUPPORT GROUP STARTING 8/24 
CONTACT ME BY FILLING OUT THIS SIMPLE APPLICATION AND I'LL GET BACK WITH YOU, THANKS.
https://us9.admin.mailchimp.com/campaigns/show?id=1151169

21 DAY FIX FRIENDLY SLOW COOKER CHICKEN ENCHILADA & QUINOA

                            Slow Cooker

 Chicken Enchilada & Quinoa

Ingredients:

• 1 pound ground chicken
• 1 1/2 cups uncooked quinoa, rinsed
• 1 can (15-ounce) black beans, drained and rinsed
• 1 cup frozen corn
• 1 can (15-ounce) diced fire roasted tomatoes
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 1 or 2 jalapeno peppers, finely chopped (depending o the heat level you want)
• 1 cup water
• 1 can (10-ounces) enchilada sauce
• 2 tablespoons Mexican chili powder
• 1 tablespoon cumin
• 2 teaspoons ground coriander
• 1 cup shredded Mexican blend cheese
• 1/2 cup shredded Habanero cheese
• 3 green onions, chopped
• 1/4 cup fresh cilantro, chopped

Instructions

1. In a large skillet, cook the ground chicken (okay you know me and I feel the same way about ground chicken as I do about ground turkey, so as usual I used Laura's Lean ground beef instead of chicken)  until no pink remains. Place in the slow cooker.
2. Add in the uncooked quinoa, the black beans, frozen corn, diced tomatoes, garlic, onion, and jalapeno, water, enchilada sauce, chili powder, cumin, coriander, salt, and pepper. Stir to combine. Cover the slow cooker and cook on high for 3 hours or until the liquid is all absorbed into the mixture.
3. Remove the lid and stir everything again. Taste and adjust seasoning if necessary. Stir in the half the cheese and sprinkle the other half on top. Replace the lid and let the cheese melt. Top with the chopped green onions and cilantro.

1-RED 1-GREEN 2-YELLOW 1-BLUE

Yield: 6 servings 

Total time: 3 hrs. 15 mins. 
www.Facebook.com/lorislosingit

21 Day Fix Friendly Slow-cooker Pulled Pork

           21 Day Fix Friendly Slow- cooker Pulled Pork

I love,love BBQ pulled pork anytime of the year, but it can be high in calories depending on the amount of fat on the pork and the BBQ sauce.  So,  I needed a recipe that gave me a little bit more control over the amount and type of BBQ sauce that was used and the cut of the meat. This recipe starts off with using Homemade BBQ sauce (see above post for the recipe 21 Day Fix Friendly Homemade BBQ sauce) with this I can control the calories in the sauce and the amount of sauce that is put on the pork. Make the BBQ sauce up a head of time and store it in the fridge until it is time to be used.

Next I used the smallest loin I could find since I was making this for my family. Depending on the size of your pork loin, you will have to alter how much BBQ sauce to add. Keep in mind the pork shrinks after it is cooked, so you will want to weigh it cooked. I basically added 2 tablespoons of BBQ sauce for every 3 ounces of cooked pork along with some of the reserved juices from the pork. 

SLOW-COOKER PULLED PORK

INGREDIENTS:

• 2.5 lb boneless pork loin roast (center cut, trimmed of all fat)
• 2 tsp red wine vinegar
• 2 tsp Hickory liquid smoke
• 1 tsp garlic powder
• 1 tsp sea salt
• 1 cup Homemade BBQ sauce

DIRECTIONS:

Place pork in the slow cooker and season with salt, vinegar, garlic powder and liquid smoke. Cover and set to high 6 hours. Remove pork and transfer onto a large dish; reserve all the liquid into a cup and set aside.Shred the pork with two forks and put it back into the slow cooker along with about 3/4 cup of the reserved liquid and the BBQ sauce (for every 3 oz cooked pork, I used 2 tbsp BBQ sauce). Cook on high one more hour. I like to serve it on these yummy Whole Wheat Slider buns with a side of homemade coleslaw(see my blog Lorimudd.blogspot.com for recipe).

21 Day Fix Friendly
Pulled Pork

21 Day Fix Friendly Homemade BBQ sauce

         21 Day Fix Friendly- Homemade BBQ sauce

INGREDIENTS:

21 Day Fix Friendly
Homemade BBQ sauce

• 1/3 cup honey
• 1/2 cup + 3 tbsp red wine vinegar
• 1/4 cup molasses 
• 2 tsp all natural hickory liquid smoke 
• 1/2 tsp cayenne pepper
• 1/2 tsp salt
• 1/2 tsp coarsely ground black pepper
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/8 tsp ground cinnamon
• 1/8 tsp chili powder
• 1 1/3 cup tomato sauce
• 1/3 cup tomato paste

DIRECTIONS:

-In a large saucepan combine all the ingredients and simmer over low heat for 25 minutes stirring occasionally. Let it cool and store in the refrigerator until ready to use.

For using on grilled meat, brush onto chicken, pork or beef the last 10 minutes of cooking.
Makes 2 cups + 2 tbsp
Servings 17   2 tbsp = 1 serving, 47.5 calories per serving or a 1/4 of a purple 
For information on the 21 Day Fix program go to my site at www.coachdannon.com or send me an email at www.muddlori@gmail.com and I'll get back with you soon. Thanks. 

DAILY SACRIFICES MADE TO REACH SUCCESS. AREN'T YOU WORTH THE SACRIFICE?

GOOD MORNING CHALLENGERS!!  Busy day so this post is going to have 2 purposes:

 #1 Match Your Outfit to Your Shakeology=Yellow tank+ Vanilla Shakeology PB mix (1 pkt/scoop Vanilla Shakeology, 6-8 oz of vanilla unsweetened almond milk, splash of vanilla extract, ice. TIP:the more ice, frozen fruit the thicker the shake, the more milk,fluid the more volume.) I've told you all before I hated vanilla Shakeology and this is the recipe that changed my mind!

Make small sacrifices daily to get success!
#2 If you want weight loss success or anything in life there has to be sacrifices made to reach your goals. You all see my post and pics with my results, but you haven't seen the behind the scenes sacrifices I've made to get those pounds off. Like right now it is 06:00 am I've already done a 30 minute workout and I have my Shakeology made, and chicken in the crock pot for making up my meals for the weekend. I knew last night that today was going to be busy, so I went to bed a little earlier so I could get up at 0500 and workout. Would I have liked to watch tv last night and sleep in an hour more-Hell ya but this is what I have to do to get and keep the weight off. So, the excuse of not having enough time to workout is it really valid?? Watch 1 less 30 minute show a day! Next I thought I couldn't afford Shakeology either-Hello $130 per month, but I added it to my family's food budget, because it does replace a meal a day and with that breakdown it is $4.00 per meal. I cancelled HBO and Showtime, plus took the DVR off of 1 tv , which reduced my cable bill by $40 per month. I stopped going through the drive thru or I should say I limited my trips to only once a week. At $5.00+ a pop those trips really add up (I challenge you to keep your fast food receipts for 1 wk and just see how much $$ you waste). I became a Beachbody Coach for the 25% discount you get on purchases and my Shakeology was reduced to $95+tax per month.
What were the sacrifices again:

• gave up movie channels & DVR function on tvs
• gave up an extra hour of sleep
• gave up eating out daily
• gave up feeling like crap and being tired all the time
• gave up being humiliated because I didn't fit in the seat or I had to ask for special accommodations related to my size.

WAS IT WORTH THE SACRIFICES?
**I can ride the rides with my kids at Kings Island.
**I can run a 5K or take the steps without getting SOA and feeling like I'm going to die.
**I can take a trip on a plane and not be afraid that they or going to ask me to buy another ticket, bc I'm to fat for 1 seat or that I'm humiliated bc I have to ask for a seatbelt extension when the belt won't buckle over my stomach.
**I've decreased my chances of getting diabetes, heart disease, stroke.
**I've increased my chances at a long, active, independent life that I can spend with my kids, grandkids, great grandkids.
IS IT WORTH THE SACRIFICES-HELL YA!
You have to decide what you want more and decide are YOU WORTH the sacrifices? Have a blessed day.

I WON'T TELL YOU IT IS GOING TO BE EASY,
 BUT I WILL TELL YOU IT IS GOING TO BE WORTH IT.
**If you're ready to commit leave me your email address in the comment section or join me on FB on my page at www.fb.com/LorimuddWTF3 (Lori's Losing It) & I'll get back with you soon so we can get you started on a healthy path. **
**If you like you can check out the programs first on this site by going to the Beachbody programs page or go to my site at www.coachdannon.com.**

DINNER FOR UNDER 300 CALORIES Individual Shepherd's Pie 21 Day Fix friendly

www              

Individual Turkey Shepherd's Pie

The hardest part of cooking for a family when you're trying to lose weight is portion control. If you make a big bowl of mashed potatoes it's really tempting to keep going back for more. That's why this recipe is so awesome it makes just enough, just enough for 4 individual servings of yummy goodness and only 290 calories per serving. Hope you enjoy it too. P.S. it's also 21 Day Fix friendly and I've added the calculations for the Fix below ;)

INGREDIENTS:

• 1 tbsp olive oil
• 1 tbsp minced garlic
• 1 carrot, finely diced
• 1 small onion, diced
• 8 oz ground turkey (we all know I used Laura's lean beef turkey is not happening over here, but the calculations are the same.)
• 1/2 tsp finely chopped thyme leaves
• 2 tbsp ketchup
• 1 cup low-sodium chicken broth(if you use beef you can use vegetable broth or beef broth)
• 2 tsp flour
• 1/2 cup frozen peas, thawed
• Kosher salt and freshly ground black pepper
• 1 pound red-skinned potatoes, cubed
• 1/2 cup grated sharp Cheddar
• 1 scallion, chopped
• nonstick cooking spray

DIRECTIONS:

Preheat the oven to 425 degrees. Heat the oil in a medium skillet over medium-high heat. Add the garlic, carrots and onions and cook until tender and beginning to brown, 5 minutes. Add the turkey or lean beef and thyme and continue to cook, breaking up with a spoon, until the turkey is cooked through and lightly browned. Stir in the ketchup and cook until lightly caramelized. Stir the broth and flour together in a small bowl until smooth and then pour into the skillet. Cook, until thickened, 2 minutes. Stir in the peas and season with 1/4 teaspoon salt. Remove from the heat and divide among four 8-oz ramekins.

Meanwhile, place the potatoes in a medium pot and cover with cold salted water. Bring to a boil and continue to cook until tender when pierced with a fork. Drain the potatoes and return to the pot over low heat. Add the milk, cheese, and scallions and mash until smooth. Season with salt and pepper.

Transfer the filled ramekins to a rimmed baking sheet and evenly top with the mashed potatoes. Lightly mist with nonstick cooking spray and bake until the potatoes are lightly browned and the turkey filling is bubbly around the edges, 15 minutes.  

Per serving: calories 290 Protein 19 gm 

21 Day Fix 1-Red 1-Blue 1-Yellow 1/2-Green

For more tips on fitness and health check out my Facebook pg Lori's Losing It @ www.Facebook.com/Lorislosingit

Ready to get your FIX then go to my site at www.coachdannon.com to purchase your program. Click on the "support group" button on the right side of the page to fill out the application to join my next Challenge Group.

21 DAY FIX TACO BAKE-LEAN GROUND BEEF & QUINOA

LEAN GROUND BEEF & QUINOA TACO BAKE

Makes 4 servings
Each serving = 1 yellow, 1/2 green, 1/2 purple, 1 blue, 1 red

Yellow Container Ingredients
1 cup uncooked Quinoa

Red Container Ingredients
16 oz Laura's lean ground beef (you can also use 93% lean ground turkey, but ya know how I feel about ground turkey :( )

Green Container Ingredients
Chopped Red or yellow or green pepper*(I used a 12 oz bag of frozen mixed peppers and onions)
Chopped onion & Jalapeno*( I used a Tbsp of diced Jalapeno)

Purple Container Ingredients
Tomato Sauce (low Sodium) 2 cups (1 15 oz can)

Blue Container Ingredients
Shredded Cheddar (4 Blue containers worth) (1/2 cup)

Freebie ingredients
Juice of 1 lime (optional, I didn't use it and the dish was still great! Not a big fan of lime it's right up there with the ground turkey.)
Garlic 3 cloves minced
Chili Powder 2 Tbsp
Cumin 2 Tsp
Onion Powder 1 Tsp
Chopped Cilantro 1/3 cup (optional)
Hot Sauce to taste (optional)

Directions:

1. Preheat Oven to 350 degrees F. Spray a 9

   

   21 Day Fix is Simple nutrition. 30 minute daily workouts. Fast Results!

   X 13 baking dish with cooking spray & set aside.
2. Add Quinoa to 2 cups water in a Medium saucepan & bring to a boil over medium heat. Boil for 5 minutes. Turn heat to low & simmer for about 15 minutes, or until water is absorbed. Remove from heat & fluff with a fork. Cover quinoa & set aside.
3. Spray frying pan with non-stick cooking spray. Add onion, garlic & jalapeno & sauté over medium-high heat for 1 minute. Add the ground turkey, breaking it up as it browns. Cook for about 5 minutes & add the peppers. Cook for 3-4 minutes more, or until meat if no longer pink.
4. Add the juice of 1 lime, cumin, chili powder & cilantro. Stir to combine. Adjust seasonings to taste.
5. Remove from heat & add the quinoa to the meat & veggie mixture. Pour in the tomato sauce & hot sauce if using & stir. Add 1 blue container of shredded Cheddar Cheese.
6. Pour mixture into prepared baking dish. Top with remaining 3 (blue) containers of Cheddar. Cover with foil & bake for 20 minutes. Remove foil & bake for an additional 10 minutes or until cheese is melted & edges are bubbling. Remove from oven & let cool for 10 minutes.

**All the veggies chopped should equal 2 green containers full.

For more information on the 21 Day Fix please contact me at by sending me a friend request on Facebook www.fb.com/lori.mudd.92 or not ready  to commit yet and just want to check things out then get your Facebook Creeper On by following me at www.fb.com/LorimuddWTF3.

Breakfast for only 131 calories-Zucchini, Red Pepper,& Sweet Potato Frittata

             ZUCCHINI, RED PEPPER, & SWEET POTATO FRITTATA
                                                   Breakfast for only 131 calories!

If you hate veggies the way that I hate veggies then you have to start early to try and get all your servings of vegetables in for the day. It is always hard for me to find a way to slip a vegetable in with breakfast, but with this yummy recipe I get a serving of vegetables in 1st thing in the morning along with a healthy dose of carbs for energy and protein to keep me feeling full longer. This is just one of the many quick and easy recipes that are available on The Beachbody Blog that you have access to with your Beachbody club membership. Don't have a Beachbody club membership or need to know more about it then send me a friend request on Facebook @ www.facebook.com/Lori.mudd.92 or check it out for yourself at www.coachdannon.com. If you like this recipe please share it with your friends and make sure you hit  "like", so a copy of the recipe will be saved to your facebook account.

Ingredients:
2 tsp. olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, chopped
½ medium onion, chopped
1 cooked medium sweet potato, cut into 1-inch cubes
¼ cup chopped fresh basil
¼ tsp. sea salt
6 large eggs, lightly beaten
¼ cup crumbled goat cheese (1½ oz.)
Preparation:
1. Heat oil in a 10-inch nonstick skillet over medium heat.
2. Add zucchini, bell pepper, and onion; cook, stirring frequently, for 2 minutes, or until zucchini is tender.
3. Add sweet potato, basil, and salt. Increase heat to medium-high; cook, stirring frequently, for about 30 to 60 seconds, or until the moisture has evaporated. Reduce heat to medium-low.
4. Add eggs to vegetable mixture. Mix until combined; cook, without stirring, for about 2 to 3 minutes, or until the bottom is light golden. As it cooks, lift the edges and tilt skillet so uncooked eggs flow to the edges.
5. Reduce heat to low; continue cooking, covered, for 15 to 18 minutes, or until knife inserted in center comes out clean.
6. Garnish with reserved basil; serve immediately.Frittatas are healthy, easy, and packed with protein. Our zucchini, red pepper, sweet potato frittata recipe is loaded with fresh veggies and tastes delicious.
Total Time: 41 min.                                          calories 131 per servings
Prep Time: 15 min.                                           fat 7g
Cooking Time: 26 min.                                     protein 8 gm
Yield: 4 servings                                                Dietary fiber 2 gm
                                                                            carbs 10 gm
                                                                            Sugar 5 gm
1-green 1-yellow 1-red 1/4-blue

LIGHTING THE FIRE

Officially started my Turbofire program,only 79 days until summer! No more playing around gotta get to goal weight. I forgot how much I love these workouts and Beachbody On Demand is the BOOM Baby! My Turbofire dvds don't play anymore, I kinda wore them out when I lost 75 lbs, but with BOD I get to streamline my Turbofire for FREE to my IPhone,computer, tablet anything with internet access! Can we say AWESOME! If you want to lose the pounds this is the way to go Turbofire + Shakeology=RESULTS! I am living proof I've lost over 150 lbs and 75 of those were with Turbofire, so I know what it takes to get you to your goal and I know how you feel when you look at the scale and see that you have 50, 100, 150 lbs to lose. I know because I've been there and I understand your struggles, so if you need help my coaching is free comment below or send me a friend request on Facebook to www.facebook.com/Lori.mudd.92. We'll do this together. Blessings.www.coachdannon.com

TURBOFIRE DAY 1

Lose weight without exercising! Example of a meal plan for a 21 Fix day.

           LOSE WEIGHT WITHOUT WORKING OUT?

                      21 DAY FIX MEAL PLAN

It doesn't have to be complicated, you don't have to starve yourself, you don't have to kill yourself with monster workouts. Simple nutrition, dedication, and consistency is the path to success. It doesn't matter how many times you've tried before and failed there's always one more time and this time IS your time. You do not have to live, exist trapped in an obese person's body. You have the right to be free, free from the burdens the excess weight puts on you. To live and be healthy and happy! Make that commitment just 1 more time-Today-Right now! I'm here to help if you need me just comment below or message me privately atwww.fb.com/Lori.mudd.92. Good luck.

This is an example of some of the foods and meals I eat in a day. I try to eat every 2 hrs and stop eating at least  2 hours before I go to bed. #Healthychoices #21DayFix www.coachdannon.com

DON'T BE A VICTIM OF THE GET SKINNY QUICK SCHEME

                   DON'T BE A VICTIM TO THE GET SKINNY QUICK SCHEME

You've heard of the "get rich quick scheme" well don't you fall victim to the "get skinny quick scheme" like I have many times in my life. All these diets that promise outrageous amounts of weight loss and fast results-diets where you drink only shakes all day, or eat cabbage soup for every meal, these are the diets I'm talking about. Don't get me wrong most of the time these quick fix diets do work, but the results are very short lasting, but the damage they do to your body are not. Why do these diets work? Usually because they have dangerously low caloric intake <1000 per day (even for the thinnest person this is not healthy). Your body is at a major calorie deficit so you're going to lose weight, but you will also lose muscle, do damage to your vital organs (liver, heart, kidneys), and mess up your metabolism big time.

The weight always comes back on and it brings it's friends with it, a few more pounds. The unhealthiness of Yo Yo dieting is well documented (Yo Yo dieting is losing weight then gaining it back, then losing it again, and so on...) and NO it is not just better to go a head and stay fat! Lol. Nice try, the answer is to change the way you think about losing weight. This time you're not going on a diet, you're making changes to the way you eat. Pick 1 thing that you are going to change this week about your eating habits-give up soft drinks regular or diet both are bad for you, cut back on salt, stop eating out, etc...Focus on changing just that one thing this week.

Before you start you can weigh, but also take your measurements, I know I hated doing it too but believe me later on you will be happy that you did, write down how you feel-are you tired all the time, grumpy, stomach problems, aches pains in knees & other areas? Don't obsess over the scale find other ways to measure success. How do your clothes fit? How do you feel? Do you have more energy? Are you more focused? Do you sleep better? Are you less fatigued? Are you less cranky? Can you walk a flight of stairs and not get winded? Do your knees not hurt?

You didn't gain the weight over night, so don't expect to lose it over night. It was a hard lesson for me to learn, but it is an important one if you want to be successful in keeping the weight off. Change your mind then change your world. Blessings. FOR MORE INFO ON WAYS THAT I CAN HELP YOU

352 lbs start and 179 lbs finish
18 months to lose
off for 5 years

21 Day Fix Approved Sweet Potato & Chicken Bake

                         21 DAY FIX APPROVED

                SWEET POTATO & CHICKEN BAKE

This recipe is inspired by one of my family's favorite dinner dishes-Loaded Baked Potato & Chicken Casserole, which is the Boom.com! Probably because it is loaded with lots of yummy stuff like white potatoes, bacon, and cheese. Oh yeah, and calories! So, after pouting when my boys were tearing up the tasty stuff and I couldn't partake, because of the 21 Day Fix meal plan(well I could have but that would pretty much have been all my containers for the day) I decided to come up with a diet friendly version. Most cooks says you know it's good when the kids will eat it, but at my house the hubby is far worse then the kids and Mr. Mudd loved this dish, OMG somebody call the Press Mr. Mudd likes something healthy! Hope you enjoy it as much as we did.

INGREDIENTS:

• 1 medium size sweet potato,diced
• 2 (3 oz) chicken cutlets or 6 oz of rotisserie chicken if short on time.
• 1/4 cup Parmesan cheese, shredded
• 3 Tsp extra virgin olive oil or coconut oil
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• dash cinnamon 

DIRECTIONS:

Preheat your oven to 475. In a medium bowl, mix garlic powder, salt, pepper, and oil. Add the potatoes and coat with the mixture. Place the potatoes into a baking dish sprayed with canola oil, leave as much of the mix as possible in the bowl. Bake the potatoes for 30 minutes. Flip the potatoes every 10-15 minutes. Check with a fork to ensure the potatoes are done. While the potatoes are baking coat the chicken with the left over mixture and cook in a skillet over medium heat, 3 minutes each side, until done (no longer pink inside!) Once the potatoes are done, take them out of the oven and turn the oven temperature down to 400. Add the dash of cinnamon (more if you like I don't really like cinnamon but it's good for you so...)  Dice the chicken and add it to the potatoes, mix together. Now throw the Parmesan cheese on top of it all and return the dish to the oven for 5-10 minutes or until the cheese is melted.

(Just a side note I made mine without the cheese, since we only get 1 blue a day a dish must be "blue worthy", and it was still awesome).

Servings 2    

per serving     1-Red  1-Yellow  1 1/2- tsp oil  1/2-Blue

For more info on the 21 Day Fix drop me a line on fb www.facebook.com/Lori.mudd.92.
Already know what you want and are ready to get started, then go to my site www.coachdannon.com to get your program.

21 Day Fix Friendly Chicken Marsala

                                                             21 Day Fix Friendly
                                                               Chicken Marsala

 I'm always on the lookout for new recipes that are 21 Day Fix friendly, easy to make, and can be thrown together in a crockpot or one-an-done. This Paleo inspired meal is the Triple Crown with it's basic ingredients of chicken and vegetables, marinating in a baggy, then cooking it all in 1 pot for only 30 minutes- AND IT'S LOW CAL CHICKEN MARSALA FOR THE WIN!

WHAT YOU NEED:

• One 3 to 6 quart dutch oven.
• One large ziplock bag for marinating.

INGREDIENTS:

• 1 to 2 pounds of boneless/skinless chicken breast.
• 1/2 cup of Tomato Balsamic dressing.
• 1 small package (2 to 3 cups) of sliced bella mushrooms.
• 1 medium white or vidalia onion, cut in half and sliced into medium strips.
• 1 to 1 1/2 cups of fresh chopped tomato or tomato sauce.
• 1 tbsp of Extra virgin olive oil or coconut oil.
• 2 cloves of garlic, smashed and minced.
• salt & pepper to taste.

THROWING IT TOGETHER:

1. Before cooking, place chicken thighs in your ziplock bag with 1/2 cup of the tomato balsamic dressing. Marinate for at least 1 hour.
2. Place your dutch oven on a stovetop burner, set to medium heat, and also turn your oven on to 350°F.
3. Add your oil and garlic to your dutch oven, stir and raise heat to medium-high.
4. Season your chicken thighs with salt and pepper, and add to your dutch oven (with any remaining dressing from the bag) to brown, about 1 to 2 minutes on each side.
5. Once browned, remove your dutch oven from the hot burner. Add your tomatoes.
6. Use a wooden spoon or spatula to stir the tomatoes and scrape the bottom of your dutch oven. That is where the flavor lies.
7. Add your onions and mushrooms to the top of your chicken and tomatoes, no need to stir in.
8. Cover and put into your 350°F oven for 25 to 30 minutes.
9. Remove from oven and serve! It goes great with a spinach salad. Enjoy!

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