More Meal Prep Ideas..........

                                    Looks like EVERYONE is jumping on the Meal Prep Idea

                         Grab this Magazine if you are at the grocery store or anywhere you get your                                                                      magazines....GREAT RECIPES!!!!!!!

Why

The other night I had something to do.  Several weeks ago I was a part of a Team Call and it was suggested that we all sign up and take a week.  I had a moment of bravery and YES, SIGN ME UP.  In my brain I thought....."I'll read a new book and come up with something really profound and tell these ladies something they have never heard."  Well, let's just say that life happens.  I never made it to get a book that would have something profound.  I never read anything.  A few days of total panic set in.  My thoughts......"I'm leading Team Call with Diamond Coaches.....I have nothing new to share" .... "What in the world was I thinking!?" ...."I don't have anything to tell them....I'm new at being a Coach!"

(This is what a Team Call feels like!)

Well, let's just say I got myself together.  I got my thoughts together and I DID IT!  It was not hard and I will actually probably do it again.  Bottom line.....I do have something to share.  I may just be getting started but I Can Do  This BECAUSE I know my WHY and I have an incredible bunch of women and men that continually encourage me to do more and to step out of my comfort zone.

So......WHY?  Why am I a Beachbody Coach?  Why do I invest my time and energy into other people? Why do I get on a Team Call with other Coaches once a week to share and to learn?  Let me explain.  I want you to understand where I'm coming from.  In order for you to understand who and what I do, you will need to read a little further.

I started with a Challenge Group about 3 years ago.  A friend who was a Coach simply reached out and asked me if I would be in her Challenge Group.  I said yes and I had no idea what I was going to do.  IT CHANGED EVERYTHING!!!!  One lead to another that lead to another and another.  It was absolutely amazing!!!!  I became stronger, leaner, lost weight, and felt WONDERFUL!!!!  After doing this for several years I finally decided it was time for  me to give back.  It was time for me to step up and help others.  I want YOU to experience what I have.  I want YOU to be healthy.  I want YOU to step up and help others.

I chose to do this because.....I have family history of Coronary Artery Disease, Atrial Fib, Breast Cancer, high cholesterol, high blood pressure, diabetes type 2 and I have made the choice ......to break the chain.  I want to equip myself and my family to do everything possible to be healthy, fit and active.  What about you?  What chain do you want to break?  Let's do this together!!!

Looking forward to hearing from you!!!!!

Blessings,
Coach Pam

What's For Dinner

Meal Prep
Mass Cooking
Monthly Cooking
Crockpot Cooking
WHATEVER you want to call it!!!

I recently ran a Facebook Event.  It was really a lot of fun for me!  I only hope everyone else enjoyed it as much as I did.  It was Great!!!  It was a real step out of my comfort zone!  I chose to post lots of pictures and explanations.

I thought I would share it here as a reference for you if you are in need of ideas.  It's very simple.  Takes about 2 hours on a Sunday afternoon and BOOM!!!!!!   You are finished for the week and you have an answer for the question that comes EVERY DAY......WHAT'S FOR DINNER!!??????

Meal Prep How To-Part 1
The most important part is to figure out what you and your family will eat. There is absolutely NOTHING worse than spending 2 precious hours preparing for the week to find out that your family doesn’t like this or that. Trust me, I speak from experience on that! 
Another thing to keep in mind is that you may choose to make extra to put in individual portions in the freezer and use them for grab n go lunches or a busy weeknight if you didn’t Meal Prep the weekend before.
So, before we get started, I wanted to tell you why I do this. I found out about 4 years ago that Meal Prep (Ashley Burr Overby and I called it Mass Cooking) was working really well for our family. Basically I prepared the Main Dish of the meal for the rest of the week and most of the time would re-invent it somewhere along the way during the week. You can do this for lunches for the week. You can do it for dinners for the week. If you want to, you can do it for both. It’s actually not that hard. I would actually encourage to give it a go.
Here is what on my list for this Sunday……
Meatballs
Taco Meat
Baked Chicken
Quinoa flavored with Low Sodium Chicken Broth
Chili in the Crockpot
Roasted Veggies
Diced and Prepped Veggies
Dip
Boiled Eggs
Yes, we will get it done in 2 hours……..Stay Tuned!!!!!! Pick your favorites and we will get started on Sunday afternoon!!!!! 

Meal Prep How To-Part 2
So, hopefully you have picked out your items that you want to cook. 
For what I am making this week…..
Veggies
Onions for Taco Meat, chili, meatballs, roasted veggies, and dipping
Peppers for taco Meat, chili, meatballs, roasted veggies, and dipping
Mushrooms for roasted veggies and dipping
Carrots for roasted veggies and dipping
Tomatoes- Canned (2)
Proteins
Chicken breast- For Baking
Ground Meat (we use turkey)- taco meat, chili and meatballs
Eggs- Boiled eggs
Carbs
Quinoa (chicken broth-low sodium)
Beans- 3 cans of your choice (we use black, navy, cannellini , pinto, or kidney)
Prepared Foods
1 Jar of your favorite Spaghetti Sauce (watch sodium/sugar)
Taco Seasoning
Salt/Pepper etc
Honey Mustard Dip -I'll share tomorrow or you can make one that your family likes!!!!

Roasted Veggies!!!!!  Pile them high and eat all week!!!!

Homemade Tomato Sauce.  I control the salt and the sugar!

Quinoa cooked in low sodium chicken broth

Mexican Turkey Topping.  Ground turkey browned, add taco seasoning, 1/2 can black beans and 1/2-3/4 cup of salsa and 1/2 cup of chicken stock and reduce until no liquid remains

Turkey meatballs with homemade tomato sauce

Use a scoop to make sure that all the meatballs are the same size.

Super Simple Mexican Chicken.  Place chicken in the dish.  Salt and pepper to taste.  Cover with salsa and bake.  Shred or slice when ready to eat!

Boiled eggs- Snack- add to tossed salad- egg salad - tuna salad or chicken salad

Basic Baked Chicken.  Eat plain, Sandwich, Chicken Salad

Getting Ready

Getting Ready!

MUST HAVE EMPTY DISHWASHER

THIS IS WHY YOU NEED AN EMPTY DISHWASHER!

Would love to hear from you!!!!  Have questions?  Just let me know!

How do you do food prep?????

Blessings, 
Coach Pam
transformationcoachpam2013@gmail.com

Happy New Year!!!!!

Happy New Year!
New Year-New Me!
New Years Resolutions
New This or New That!

Have you joined a gym?  Have you started a "DIET"? Have you started a CHALLENGE that you knew when you started that you couldn't do or for sure that you couldn't finish!?

I HAVE BEEN THERE AND DONE THAT!!!!!!  I have made insane resolutions!!!!!!
I have joined the gym. I have started just about every diet known to man! I have jumped into a challenge and I knew when I said yes, in my head "NO WAY....ARE YOU KIDDING ME!!!"

Several months ago I made a huge decision!!!!  I mean a HUGE DECISION!!!  I have done many programs and made the leap into being a Coach.
Maybe you have absolutely no idea what that means!  I just wanted to come into the new year with an explanation of what I do and WHY I do it.

My WHY!!!!   I became a Beachbody Coach because I LOVE Beachbody products and LOVE Challenge Groups.  I had a fabulous Coach and being held accountable and encouraged EVERY DAY!!!!!  I lost my weight! I became healthier than I had ever been. I was actually helping others get healthy and helping with other Challenge Groups.  It took me almost 3 years but I finally did it and made it OFFICIAL!!!!!  I can now run my own Groups.  We can have themed groups, prayer groups, fun groups, running groups, clean eating groups!  Whatever you need....We can do it!!!!

This why I became a Coach.....so I can pay it forward and help others.  That is my goal and my purpose!!!  I would LOVE to help you!  I would love to help you get healthy! I would love to help you succeed in your fitness goals!  Just leave me a comment or send me an email and let's get going!!!

YOU CAN DO THIS!!!!!!


Blessings,
Coach Pam
transformationcoachpam2013@gmail.com

FOOD FAVORITES!

These are staples in our house!  I thought I would share them after Thanksgiving to give you something maybe a little lighter for your and something the whole family would enjoy.  Most important........They are SUPER EASY!!!!

Chocolate Muffins- 

Preheat your oven to 350 degrees

1 box of chocolate cake mix

1 can of solid pumpkin

Stir the 2 together.  NO ADDING WATER, EGGS, MILK, OIL....NOTHING!!!!!!!!!  Should look like brownie batter.

Scoop into either a regular muffin pan or a mini muffin pan and bake.  Regular muffins will bake for 20 minutes.  The mini muffin pan will back for approx. 10 minutes or until a toothpick comes out clean.

Chicken and Pasta

 1 pound of boneless/skinless, cut into bite sized pieces

 2 tablespoons olive oil

 2 cloves of garlic, minced or pressed

 1 tsp basil, dried

 1/2 tsp oregano

 Salt and Pepper to taste

 1 large can of diced tomatoes or a jar of home canned tomatoes

 1 pound of any kind of pasta (prefer Whole Wheat)

Place chicken, garlic and olive oil in saute pan.  Saute chicken until it's cooked.  Add basil, oregano, salt and pepper and tomatoes.  Turn down to medium low so that water can evaporate from the tomatoes and sauce will thicken.  Cook pasta as directed.  When pasta is completed, drain and toss in pan with tomatoes and chicken.  Mix well.  Serve immediately with Parmesan cheese if you like. 

 Breakfast Burritos

Serves 4

 150 calories per serving

 5 slices of turkey bacon

 Non stick spray

 6 egg whites beaten

 1 small tomato, cored, seeded, and chopped

 1/2 cup low-fat shredded Cheddar cheese

 4 six inch low-carb tortillas

 2 cups salsa for garnish

Place the bacon between two paper towels on a paper plate.  Microwave on high 4-5 minutes, just until the bacon is crisp.  Break into pieces.  Spray a skillet with non stick cooking spray and heat on medium.  Scramble the egg whites in skillet until almost done.  Add tomato and bacon.  Cook for 30 seconds to 1 minute.  Heat the tortillas for 10 seconds in the microwave or you can warm them in a pan for a minute or two.

 Spoon the egg scramble equally into center of tortillas.  Sprinkle with lo-fat cheese on the top.  Fold burrito style.  Serve immediately with salsa to taste.

Marsha's Salad

1 bag of baby spinach leaves

1 container of feta cheese or you can use bleu cheese crumbles

1 small can of mandarin oranges, drained well

1 bag of candied walnuts or you can use pecans if you have those

1 cup of dried cranberries or cran-raisins

1 bottle of Raspberry Vinegarette Salad Dressing (Ken's Steakhouse is my favorite)

1-2 cups of a plain crouton

Mix salad together WITHOUT the dressing. Allow people to add as much as they like. It is an awesome salad. Great to take places or eat at home.

This is awesome with left over grilled chicken or shrimp!!!!!!

Broccoli and Cheese Crustless Quiche

Serves 6                   

150 calories per serving

Nonstick spray

 12 egg whites, beaten

 1 cup light sour cream

 8 ounces shredded low fat Cheddar cheese

 10 ounce package of frozen broccoli , thawed, drained, and pressed dry

 1/2 tsp black pepper

 Spray a slow cooker with nonstick spray.  In a large mixing bowl, combine, egg whites, sour cream, cheese, broccoli, and paper, then add to the slow cooker.  Cover and cook on low 4 hours.

 ENJOY!!!!!

Coach Pam

IT IS HAPPENING!!!

The Annual Beachbody Sale!!!  These prices are AWESOME!!!!!!  They post this TWO times a year!!!!

Don't miss out because when it's over......It's over!!!!  When they sell out....They are GONE!!!!!  

Time to get a little something for you and something for someones Christmas and most importantly....Their HEALTH!!!!

This is the link to my page HERE.  Leave a comment or email me if you have questions.

Happy Year End Resolutions!
Coach Pam

Time Is Ticking

Time is Ticking!!!

 Are you ready?  Thanksgiving is coming!  Christmas will be here before we can turn around.  Then the dreaded........NEW YEARS RESOLUTION!!!!  How many of us make those?  I'm right there with you!!!  I make them and blow them on January 2.  BUT this year IS GOING TO BE DIFFERENT.  Yes, we have all said that too!!
This is a different idea for you.......
THE YEAR END RESOLUTION!!  WHAT????

Here's the deal......Hang on to your hat......
21 Day Fix starting on December 1st!
You are thinking.....ARE YOU KIDDING ME???
No I am not kidding!!!  You and I both know that you have that LBD (Little Black Dress) in your closet!  You want to ROCK it at that Christmas party!  Jump in!  You will NOT BE SORRY!!!!!

Here's what you need to do.....SIMPLE steps!
1- Sign up with me as your Coach!
2- Get your 21 Day Fix or 21 Day Fix Extreme Challenge Pack
3-Read your information
4- Ready to go on DECEMBER 1st!!!

What in the world are you waiting for???Let's GO!!!!!!!

Blessings,
Coach Pam
Phil. 4:13