Egg Roll In A Bowl

Egg Roll In A Bowl

21 Day Fix Approved Healthier Take-Out

Ingredients:

1 Lb Ground Turkey/Ground Beef/Ground Sausage

1 Bag Coleslaw Mix or 1 Head Shredded Cabbage

3 Gloves Garlic

1 Tsp Ginger

Medium Onion (Or Onion powder to taste if you hate onions like me!)

1/4 - 1/2 Cup Soy Sauce

3 - 4 TBS Bragg's Liquid Aminos or Chicken Broth

Fix Container Counts:  1 Red. 1 Green. Tsp.

Directions:

1. Cook ground turkey/beef/sausage until done and remove from pan.

2. Combine Soy Sauce and garlic, set aside.

3. Add onions and garlic to pan and saute until nearly cooked through.

4. Add the coleslaw mix to the pan, pour the soy sauce/garlic mixture over it, and continue to cook for about 15 minutes, then mix in ground turkey.

5. Add the Bragg's Amino Acids/Chicken Broth 

6. Let simmer for 5 - 10 minutes.

7. Serve with sliced green onion/chives for garnish!

5 Tips To Stay On Track THIS Weekend

Operation Healthy Weekend

Happy FRIDAY! We've all been through it! Stick to your plan and kill it all week and then here comes the weekend just in time to ruin all your hardwork. Easy to do, because it feels more than deserved by the time the weekend hits! But then Monday rolls in and insert the bloating, regret, and frustrations with your inability to control yourself and causing yourself to have to start over. I know I've been there! I've had to sit down and have a lot of hard conversations with myself, "is eating this worth not reaching xyz goal?" "Do I REALLY feel like starting over on Monday?" The answer is almost always NO, it's not worth it. I love how I think, look, and feel when I'm eating healthy and sticking to my plan. It's been a long process that didn't happen with the bat of an eye, but it is possible! You can break the cycle! It only takes 21 days to form a habit, thats 3 WEEKENDS to modify your lifestyle and not have to "start over" again. 

Remember, this did NOT happen overnight! It takes time and a little effort. The real key here? Small steps. 

Here are 5 of my favorite tips to surviving the weekend:

1. Keep a Food Journal

Write down EVERYTHING you eat. Be REALLY honest with yourself here, if you lie it WILL show on Monday. Tech Savvy? Check out apps like My Fitness Pal that make calorie counting (if that's your thing) super easy! 21 Day Fixer? Keep track of your containers! Stick to your plan, continue eating like it's a weekeday, and keep it to ONE cheat meal! 

2. Don't Skip Your Workout!

It's definitely easier to blow off a workout for a good 2 days of "me" time (whatever that is). But make sure to PUSH PLAY, go for a walk, take the dogs out, ANYTHING! Continue to aim for 30 minutes of heart pumping activity to keep that metabolism boosted throughout the weekend! Higher metabolism - better choices!

3. Limit Alcohol, Increase Water Intake

Going out this weekend? Plan to drink one glass of water for every alcoholic beverage! Drinks are full of empty calories and sugar and easily ruin your pogress. Not only that, think about your food choices after you've been drinking? (2am Taco Bell run, anyone??) Usually not so good. Increase your water to alcohol ratio and you have a better chance of thinking clearer and saving your waist line. Not to mention lessening the next day crappiness.

4. Pre-Eat!

Going out to dinner? To a party? Not sure if there will be any healthy choices on the menu? Eat BEFORE you go! Drink your Shakeology or have a small meal before you head out. Once you arrive, make the even more about socializing to take the focus off the food. Snack - but watch your portion sizes!

5. Check The Menu and Ask For a Box

If you have the time or ability, check the menu and plan what you're eating before you arrive! Always ask for broiled, baked, or grilled food with no oil or butter. Stick to oil based dressings and always get them on the side. Double your veggie intake! Ask for a box as soon as your meal arrives and box up half! Easier way to keep track of portion sizes! 

You owe it to yourself to not have to start over - AGAIN. Stick to your plan, stay on track. Do your workouts and pre-plan everything! Use part of the weekend to plan for the upcoming week! I promise you can do this. Everyone deserves to reach their goal - don't forget to ask yourself "will this help get me there?" You got this!! 

If you need help getting a jumpstart on your health and fitness journey, you're welcome to join my next fitness challenge! Click here to e-mail me for details!

You're a Beachbody Coach? What Do YOU DO?

What DOES a Beachbody Coach DO?

Well, as a Coach you help to support and motivate others working towards their health and fitness goals. Your goal is to inspire and encourage others to be the best versions of themselves.

Curious about Coaching? E-mail me hemmurthafitness@gmail.comre for an application!

This is done as you're working on your own wellness journey! All while earning extra income! Pay off DEBT, earn extra cash, quit your second job. Be your own boss, set your own hours. All you NEED is wifi and a dream. 

REMEMBER, you're the ONLY one in CHARGE of YOUR future. When you sign-up to be a Coach, you are opening your own health and wellness BUSINESS! It's YOUR business! Set your own hours - work as much or as little as you want! Fun fact: Many coaches build and grow their businesses while working full-time jobs.  If you can give me an hour of your day, even in pieces, I promise you can change your life.

By sharing your journey through social media you'll show others what it means to live a healthy lifestyle and reach out to others that could use the support!

Each month you'll hold Challenge Groups where you'll provide daily motivation and help promote accountability to help others reach their health and fitness goals. Training and materials needed will be provided during the monthly New Coach Boot Camp. 

Each Beachbody fitness program contains a meal plan, exercise calendar, and a complete at-home workout program. As a Coach, your goal is to support your Challengers through their chosen program. Working with and providing them with the support and accountability they need as they work towards their goals.

Both MY team and Beachbody have proven training programs in place. It is my goal to help you each step of the way and show you what is needed to create a successful business and the life of your dreams! 

Don't miss out! There are only a few spots every month so that I can give each new Coach the time and attention they need :) 

Questions? Curious? 

Click here to e-mail me.

Ready?

Click here to apply. 

Taco Tuesday!

I love Taco Bell!

Secretly I freaking love Taco Bell. I know, whaaaat? It's like my kyptonite with a gigantic Mountain Dew to chase it down with. Best.Over.The.Top.Cheat.Meal.EVER. But obviously I was going to go nowhere but backwards if I continued to inhale it like the apocalypse was coming (or let's be honest, like Cartman in the one Southpark episode with the KFC). The struggle is real to avoid on stressful days! 

Picture via Beachbdoy Blog

So now that you know my struggles and how much I LOVE Taco Tuesday. Here is my healthier homemade go-to when I'm craving some drive-thru. 

Swapped ground beef for ground turkey, some homemade seasoning, and tossed it over a salad. Voila! Healthy taco salad with no drive-thru guilt. 

Taco Salad

Prep Time: 15 minutes

Cook Time: 19 minutes

Total Time: 34 minutes

Servings: Serves 4

Ingredients:

• 2 tsp. olive oil

• 1 lb. raw 93% lean ground turkey

• 1 Tbsp. Taco Seasoning Blend (or packaged low-sodium taco seasoning)

• ¼ cup water

• Nonstick cooking spray

• 8 (6-inch) corn tortillas, cut into strips

• ½ medium ripe avocado

• 1 Tbsp. lemon juice

• 1 dash garlic powder

• Sea salt (or Himalayan salt) (to taste; optional)

• 6 cups shredded lettuce

• 4 medium tomatoes, chopped

Instructions

1. Heat oil in medium nonstick skillet over medium heat.
2. Add turkey; cook, stirring frequently, for 5 to 7 minutes, or until no longer pink.
3. taco seasoning and water; cook, stirring frequently, for 5 to 8 minutes, or until most water has evaporated. Remove from heat. Set aside.
4. Heat a medium nonstick skillet pan over medium high heat. Lightly coat skillet with spray. Add tortilla strips; cook, stirring constantly, for 3 to 4 minutes, or until crisp and golden brown. Set aside.
5. Mash avocado in a small bowl with a fork.
6. Add lemon juice, garlic powder, and salt (if desired); mix well.
7. Divide lettuce evenly between four serving bowls. Top with turkey mixture, tomatoes, avocado mixture, and tortilla strips; serve immediately.

Picture via Beachbody Blog

 

If Monday Had A Face I Would Punch It

Project #motivationmonday - 5 Tips to Beat The Monday Blues:

Dreading Monday? That's okay - most people do! Mondays are full of stress as we all return to "real
life" - work, schedules, commitments. Who wants that after a weekend of fun and sleeping in? No one I know! While Monday's will ALWALYS be busy, I promise they don't ALWAYS have to suck! 

Here are a few tips ot help start your week off the right way:

5 Tips To Beat the Monday Blues:

1. Make sure to HAVE FUN:

Be sure to have fun over the weekend. Do the things that make YOU happy. Go for a long walk, see your friends, go to the beach, whatever makes your heart smile. Don't spend this time to play catch-up with work! By making sure you're doing the things that make YOU happy, the more your body and mind are able to recharge and the better the chance that attitude sticks with you at the start of your week. 

2. Pick A NIGHT:

Pick Friday or Saturday to head out and have fun! Monday mornings are hard enough themselves, let alone if you stay out all night Sunday! Be sure to call it a day early Sunday and you'll wake up Monday feeling refreshed and ready to tackle your day. 

3. Organize YOUR Life:

Take a little time over the weekend to prepare yourself for the upcoming week. I make sure to spend a little time Saturday and Sunday planning and prepping my meals and workout schedule so I'm not rushing around Monday morning. Giving me more time to breathe before throwing myself back into the crazy. 

4. Wake up on the RIGHT side of the bed:

Make sure you're getting up on the right side of the bed. Waking up in a good mood usually means you'll carry that attitude through the day. Get out of bed, turn on some of your favorite music, and have a bathroom dance party while you're getting ready. Remember, positive mind = positive life. 

5. FUEL your body: 

They say that breakfast is the most important meal of the day, and that is especially true on Mondays. Without a good breakfast, how are you supposed to maintain the energy level to fight through your day? Shakeology is great when you're in a rush! Just make sure NOT to skip this meal - keep it light if needed. But make sure to have something to boost your metabolism and fight off the Monday 'tude. 

Be sure to check back for more motivation, tips, and tricks! 

If you need help getting a jumpstart on your health and fitness journey, you're welcome to join my next fitness challenge! Click here to e-mail me for details!

Create A Life You Love - Become A Team Beachbody Coach

Join my team and WORK FROM HOME!

Do you feel like you're stuck? Like you’re not IN LOVE with where you're at right now? Like you're meant for MORE? Or do you love health and fitness and want to share that and help others?

That's how I felt almost a year ago, before I took a chance and joined Beachbody as a Coach. Since August of 2015, Beachbody has helped give me the confidence and tools to build a life I love.

I spend my days helping others just like me. I set my own hours, so I never miss my family. I pick my own office (poolside work hours anyone?). Sometimes I work in pajamas and from my bed. Other times with a glass or two of wine in hand on the back porch. With the help of the amazing friends I've made along the way, I've been able to quit, not one, but TWO jobs and turn my love for health and wellness and helping others into a full-time job. Crazy right?

My Story:

Beginning in 2014, I was 1 full-time and 2 part-time (closer to full-time) jobs. Things were crazy and no matter how far ahead we felt like we got, we always seemed to be BEHIND! I never ever thought I'd see a day where we weren't swimming in bills or barely getting by.

My car blew up. We bought a house. On the day of settlement numbers changed and we had to bring every penny of our savings to the table to buy the house. We moved in with $100 to our names and we have literally been playing catch-up ever since. Things were HARD. There were A LOT of days where I couldn't find a silver lining for the better part of year.

I cried all the time. I was miserable and ready to give up. I came home one day and realized how much I was missing. My puppy was now a dog. My boyfriend had fixed the house alone. Parties. Birthdays. The little things. I just felt hopeless and like I was going to be working 3 jobs FOREVER and miss out on the memories and best parts of my life.

Insert Beachbody Coaching. I started doing Beachbody programs seriously in January of 2015 and finally fell in love with Insanity and Insanity Max 30. In the midst of my mental crisis, with Shaun T I found myself down over 40 pounds and upon my second completion of the program I received an email about the Coach opportunity in August. After a lot of doubt, I finally decided to go for it, never knowing that it would truly change my life.

Fast forward to November 2015, after only 2 months I was able to quit second job #1. A month after, I quit second job #2.

I have been able to see my family. I get to see the boyfriend off to work in the mornings instead of rushing home from work just to miss him. I don't miss holidays or parties anymore. While sometimes I miss the business of the Infirmary, having that time back to spend with MY family is something I never thought I would have back. Not to mention the feeling of finally having money in our bank. Huge relief.

Pushing those two things aside, I'm a nurse by trade and I love helping others. To me, there is no better feeling than being able to help others be the best versions of themselves possible. Seeing people completely transform themselves from the inside out is an AMAZING feeling. Because of Beachbody I am able to see and help others become fitter, happier, healthier, and more financially independent. There is no more rewarding feeling than checking my inbox in the morning and seeing how I've helped others lose the last 10 pounds or pay bills they didn't think they could, that alone is enough for me, the paycheck is just a bonus :)

If you're tired of being tired or ready to make some positive changes in your life, then I would LOVE to help you. You don't need to be ripped to be a Coach! Whether you already have a love for health and fitness, or if you're just getting started, YOU can be a Coach! YOU can inspire and help others tranform their lives WHILE you transform your own!

If you're ready and looking to CHANGE YOUR LIFE and CREATE the life you love, the life of your dreams, all while working from home and motivating others - I run a Coach Sneak Peek and Coach Training EVERY month where I get new Coaches started with their business journey!

In these groups, I hold your hand, and we go step-by-step together through the process of launching your own Beachbody Coaching business to creating your dream life. Fear held me back, don't let it do the same to you. It has been a life-changing journey for me, and I know it will be for you.

Curious? Want more details? Want to chat one-on-one? E-mail me here at: mmurthafitness@gmail.com

If you're ready and would like to apply to take part in these exclusive trainings, please click the below link to apply.

Apply to Join Team Fit From The Inside Out

Top 10 Tips To Make Meal Planning and Prepping Suck Less

"If you fail to plan, you plan to fail." I've heard it, you've heard it, we've all heard it. But how much stock do you really put into it? I know I never used to and never thought I would. But really think, how many times after a long day you find yourself just stopping and "picking something up" or reaching for a take-out menu? If you're anything like me, probably a lot more often than you'd like to admit. But I promise with a little effort, that taking the time to plan and prep, you can help keep this results-crushing cycle from happening to you. And once you get in the groove, you're going to be amazed at the changes you'll see (and not to mention the TIME and MONEY you'll save!). 

Here are my top 10 tips to saving you time and aggration while planning and prepping for the week ahead:

1. Make a Plan:

Start by making a list of all your favorite healthy foods. Be sure to choose SIMPLE recipes. Things that can be made quickly and in bulk (think baked chicken!). Make sure you're planning ahead for every meal AND snack. I know this may seem overwhelming right now, but I promise that over time it WILL get easier! If you're following the 21 Day Fix - be sure to be following the easy portion control container system! E-mail me HERE for help with meal planning and prepping struggles as well as 21 Day Fix meal planning tools!

Bonus: Be sure to save ALL your meal plans! I keep mine hand written as well as in an Excel spreadsheet on my computer. This way I have a handful that I can put into rotation when I'm feeling less creative!

2. Make a list  and STICK TO IT!

I LOVE lists! I keep unhealthy options from jumping into my shopping cart as I'm walking the aisles. I make sure that at the end of the trip the only things in my cart were on my list. If it's not at the house, I can't eat it. Pretty simple. That doesn't mean I don't make impulse purchases, I just make sure they fit into my eating plan that week. I try to keep cheats to once or twice a week so I don't feel deprived stay on my plan. Sticking to your list = less impulse buys. Saving calories and saving money - I like it. 

Add caption

3. Don’t Forget About the Shakeology!

Have trouble getting all your fruits and veggies in? Drink 'em! One healthy meal or snack taken care of! Curious about Shakeology? E-mail me HERE for more information.

4. Keep Snacks Simple

Cooking everything for the week at once can feel like a lot. Be sure to keep your snacks simple. Almonds and an apple, cut-up fruit, stuff that doesn're require a lot of thought or time to put together. 

5. Cook Foods All At Once

Bake your chicken breasts, veggies, potatoes, rice all at once. Save time, cut down on utility bills. You can get everything ready in about 30 minutes - not wasting your whole day in the kitchen! 

6. Shortcuts anyone?

Roast veggies and bake hard boiled eggs in the oven at the same time! Buy pre-cut fruits and veggies. Canned tuna and rotisserie chickens for protein options. There are so many ready to eat or minimal cooking required foods available now, time should not be a barrier one day a week!

7. Overnight Oatmeal

Most days I like to save my Shake-O for an afternoon pick-me-up, sometimes leaving me clueless for breakfast. I feel in LOVE with Overnight Oatmeal - milk, oatmeal, fix-ins, toss in fridge overnight. Eat cold or warm - delicious and portable! 

8. Be sure to change it up!

No one wants to eat the same thing for the same meal every day. You will get bored and you will cheat. I make sure to plan "two-fers" throughout the week. One night I'll make Chicken Fajitas and the next day for lunch I'll use some of the chicken and make a BIG chicken salad. I try to make sure I am alternating at least 2 different dinners and 2 different lunches throughout the week. Helps keep me from diving into an extra large extra cheese pizza head first. 

9. Invest in Food Storage Containers

One of my most under-looked tips for a long time! Go buy yourself some decent food containers in every size imaginable. I PROMISE you WILL USE THEM ALL. ALL THE TIME. When your food is prepped and pretty in the refrigerator, you are WAY more likely to eat it. AND you can take it anywhere. Called in to work on Tuesday night and no time to make dinner? Guess what. That ish is ready and in the fridge. BOOM. NO EXCUSES. 

10. Remember WHY you started!

Lastly, don't forget WHY you're doing this in the first place. You have a goal and it's time to get you TO THAT GOAL. Upping your clean eating game and crushing that goal really is THAT easy. Make time for yourself and you'll be less likely to make unhealthy choices. 

If you're in need of more tips like these - don't forget to ask about my upcoming Support Group to give you more motivation, accountability, tips and tricks! 

E-mail me for more info!