www.alysonhorcher.com: January 2014

@alysonhorcher - Instagram

Tuesday, January 28, 2014

Crock Pot Spinach Chicken

Oh how I love the Crock Pot!! Yes I am at home most of the day but I am quite busy and so I too love the crock pot. I love being able to throw it all together in the morning and forget about it until dinnertime!!

Today's recipe is yet another clean eating recipe that I found and modified a bit to my liking. This is a great meal for the entire family!!

how it started

Crock Pot Spinach Chicken

what it looked like when finished!!

Ingredients...
4 large chicken breasts
8 cups raw spinach
1 28 ounces clean tomato sauce (no sugar added)
5 plum tomatoes chopped
1 tablespoon basil
1 tablespoon oregano

Directions...
Place all ingredients in crock pot, stir. Cook for 6-8 hours on low or 4 hours on high.

ENJOY!

If you are interested in more healthy recipes or maybe even learning how to eat healthy CONTACT ME and I can help you get started. I know for me the biggest part of learning how to eat healthy was to have support to help me have the strength to say NO MORE to the bad junk food that use to fill my house!! After that it was all about learning how to change some of my eating habits and from their healthy habits were formed.

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

Monday, January 27, 2014

Grilled Chicken with Apples and Honey

As you know I love finding new recipes and better yet is when I don't have to search for them myself.

One of the great advantages of when you purchase a health and fitness bundle pack (a.k.a. a challenge pack) from teambeachbody.com is that you get a free 30 day trial to the Club Membership that is available. Well I have to tell you I am so happy I got that free trial when I did because honestly I would not have paid for the upgrade!! Why I am so thankful for the membership is because it gave me access to a super cool feature on the teambeachbody.com website - the MEAL PLANNING WIZARD!! Yep, that is right the wizard does the work for you. AWESOME!! So that is where this particular recipe comes from, a suggestion from teambeachbody.com.

Grilled Chicken with Apples and Honey

Ingredients...
1/4 cup white wine or low sodium chicken broth
1 tablespoon dijon mustard
2 teaspoons raw honey
1 dash sea salt
4 teaspoon olive oil, divided use
4 (4 oz) raw chicken breasts, boneless, skinless
4 medium Granny Smith apples, peeled, cored, thinly sliced
1/2 medium onion, thinly sliced

Directions...
1. Preheat Grill or broiler
2. Combine wine, mustard, honey, and salt in a small bowl, whisk to blend.
Set aside
3. Brush chicken breasts evenly with 1 teaspoon olive oil
4. Grill or broil chicken for 5 minutes on each side or until chicken is no longer pink in the middle and juices run clear. Set Aside.
5. While chicken is cooking, heat remaining 3 teaspoons oil in medium nonstick skillet over medium heat.
6. Add apples, onion, and wine mixture; cook, stirring frequently for 8 to 10 minutes or until apples are tender and liquid thickens slightly to sauce consistency.
7. Serve apples over chicken

Viola dinner is served!!

We served out chicken with steamed broccoli and a brown rice quinoa medley (from Costco and it rocks!)

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

21 Day Fix...coming SOON!!

Check back later today for more information regarding the hot new program, the 21 day FIX, from celebrity fitness trainer Autumn Calabrese!! I will give you the inside scoop!!

For now, here are some of the results I just heard about from the 21 day Fix test group...

Dion - male 400 lbs, 28 yrs. old
its this or gastric bypass surgery
10 rounds of program - 111 pounds lost

Mary - 71 yrs old, only ever walked barely lifted 2 lbs weight
lost weight, great results, and can now hold a 4 min. plank

Chelsea - before her wedding
lost 9-10 lbs and 14-15 inches off of body

Anna over 300 lbs. very emotional story lost 103 lbs. after 11 rounds

Keith lost over 100 lbs. bad knees when started had to modify a lot and now that he lost weight and strengthened his form he has improved - back to playing basketball

AMAZING!!

This program isn't even released yet but it is the buzz in the health and fitness world. The 21 Day Fix program takes the guesswork out of weight loss. It’s a unique portion-control system combined with easy-to-follow workouts that fit into anyone’s busy schedule.

Umm hello, can you say genius!!!
If you are interested in a rapid weight loss program that is designed to give you a nutrition guide with portion controlled containers, a workout program, plus the support and accountability of me as your coach then be sure to get on my wait list!! The 21 day FIX is coming soon!! Contact me NOW!

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

Saturday, January 25, 2014

Peanut Butter Chocolate Chip Granola Bars

Whether you are a clean eater or not, I have a recipe for you that you and your family will love!! I made this recipe today and it was a huge success for my entire family. You know I love the recipes that are kid tested, mother approved!! Keeping my family healthy and happy are at the utmost importance to me!!

What is also important to me is answering the questions I get from my challengers. Lately I have been hearing a lot of questions regarding healthy snacks and snacks that will satisfy a sweet craving. My #1 answer to this question is SHAKEOLOGY because it can be a snack and it totally satisfies my sweet cravings (plus I have less and less sweet cravings when I do drink Shakeology).
But if you need something else then here you go. This snack is also great to wrap up individually and use for on the go! Delicious, convenient, and clean - now that's my kind of snack!!

Peanut Butter Chocolate Chip Granola Bars

Ingredients...
1/2 cup natural peanut butter
1/3 cup honey
1 egg
2 tablespoons extra virgin olive oil (I bet coconut oil would be amazing in these!)
1 teaspoon vanilla extract
3 1/2 cups old fashioned oats
1/2 cup demerara, turbinado, or sucanant sugar
3/4 teaspoon salt
1/2 cup dark chocolate chips

Directions...
1. Preheat oven to 350 and lightly spray a 9x13 pan
2. Mix the peanut butter, honey, egg, oil, and vanilla extract until well blended
3. In a separate bowl combine oats, sugar, salt, and chocolate chips. Add this to the peanut butter mixture and mix until combined.
4. Press mixture into the 9x13 pan
5. Bake at 350 degrees for 12-15 minutes. Let the bars cool completely before cutting.
Makes ~15 bars

Last but not least - ENJOY!!

Be sure to tell me your thoughts on this recipe and of course if you have any of your own clean eating snacks you would share, please share away!! This recipe came from a friend who had shared it with me and I am oh so glad she did!!

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

Wednesday, January 22, 2014

7 Steps to Help You get to where you want to BE

The following was shared with me in one of my groups. I don't know where they got it from but I do know it has great meaning!

Taking control of your life is getting in touch with your values, setting meaningful goals and identifying your vision. To be in control of where life is taking you means being more productive, dealing more effectively with stress, having the ability to solve problems, handing change and developing healthy optimism. Start with these 7 steps and you are on your way.

1. Get in touch with your values: When we feel like we are working hard but not getting anywhere it is probably because our priorities are not aligned with our values. To begin identifying your values ask yourself these questions: - What is important to me? Wisdom, freedom, happiness, equality, security, self-respect, romantic love, money, power, comfortable living, fresh air, beauty, controlling others, etc. Rate these values. - Who is important to me? - What or who is most important? Be honest with yourself. - What do I need to do to feel good about myself? - How would you feel if someone you respect knew this was one of your values? - Would you stick by this value? - Is it who you are? - How is this value affecting your life? Make a list of your 10 top values. Of that 10 choose 4 and of the 4 choose your top two. From this exercise you will see where you need to focus your time and effort.

2. Decide what motivates you: If tomorrow you knew you could do anything and not fail what would you do? Is there something you are passionate about but are afraid of trying? If you have no idea what your passion is spend some time reflecting on it. To start, write down the types of activities you like to do and the types of activities (hobbies) that make you feel good when you do them. What are your special skills and talents - don't be shy - usually if it's something we like to do we are probably good at it. What inspires you?

3. Set Goals: In order to get what you really want you must start by setting goals. Goals fuel your intent and make your desires concrete. Start by writing the goals for this year in area of personal relationships, work, health, finances and spirituality. List five goals in each category (add more categories if you like). Then break them down into monthly and then weekly goals. Focusing on what you intend in your life will bring it to reality. You create your life - so start now by setting your goals.

4. Take Action: Goals are worthless without action. If you have written long-term and short-term goals and prioritized them, you have a plan of action. Just take it one step at a time and do something everyday that takes you closer to where you want to be. Remember however, to live in the present and be thankful for what you have now, enjoying the journey toward your goals.

5. Manage Your Time: We all have the same amount of time to use in a day. Why do some people a lot done while others do very little? You have complete control of how much time you spend productively and how much you waste. Plan your days and prioritize your time to get the most out of the time you have. Use time-wasters like standing in line or waiting in a doctor's office to catch up on reading or something else that is important to you.

6. Do What Needs to be Done: Do what has to be done to get to where you want to go. Whether it is a mundane task or internal work, putting it off gets us nowhere. You are either going forward or falling behind; there is no such thing as standing still. Sometimes when we work on ourselves we stop when we get to a place that we need to change. Change can be difficult when we have to step out of our comfort zone. The more change is needed the more difficult it is.

7. Self-discipline: Self-discipline is the final step that takes all that we have learned and puts it into action. This is a trait that for most of us has to be developed. To reach our goals we must visualize them as already being accomplished and have faith that we can reach them. When you believe in and trust yourself and have enough desire, self-discipline comes easily.

Tuesday, January 21, 2014

Asian Seared Pork Chops

Well here you have it another Tastey Tuesday is here and today I bring you a melt in your mouth pork chop recipe. I am a budge savvy kind of gal so when Meat that my family enjoys is on sale I BUY!! I was cleaning out my freezer this past weekend as I was putting together my meal plan for the week and found Pork Chops that I needed to use before the end of the month.

So, what do I do, but look for a new clean eating Pork Chop recipe!!

This one is sure to please the taste buds!!

Asian Seared Pork Chops

Ingredients...

2 teaspoons extra virgin olive oil

4 pork chops, lean (bone-in or boneless)

1/2 teaspoon black pepper

1 cup chicken broth, low sodium

2 tablespoons reduced sodium soy sauce

2 tablespoons white rice vinegar

1 tablespoon demerara, turbinado, or sucanant sugar

1 1/2 teaspoons garlic, minced

1 teaspoon ground ginger

Directions...

1. Combine all ingredients (minus pork chops) in a sealable bag & shake to mix.

2. Add Pork chops and mix around to coat chops.

3. Marinate for at least 1 hour (longer if you want a more robust flavor)

4. Remove pork chops from marinade and either bake in oven at 375 degrees for 40 minutes or until juices run clear OR grill on medium heat for about 8-10 minutes per side (we did the grilling option).

Enjoy!

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

Monday, January 20, 2014

Clean Eating Crock Pot Sloppy Joe

When I found a Clean eating recipe for Sloppy Joes I was so excited! Then I found a crock pot version and well you had me at Crock Pot!! I love the crock pot. Despite what some people think of stay-at-home moms I am quite a busy lady and never do I find myself bored or a minute to spare. There is always something going on here at the Horcher house!! With that being said the crock pot is my favorite because I can throw the recipe together in no time and have it cooking for me. HUGE time saver!!

I bring you...

Crock Pot Sloppy Joe

Ingredients...
1 1/2 pounds lean ground turkey
1 8 ounce can tomato sauce, no sugar added
1/2 cup ketchup
1 tablespoon Worcestershire sauce
1 tablespoon garlic powder
1 small onion chopped
1 medium green bell pepper chopped
1 medium red bell pepper chopped

Directions...
1. Mix all ingredients in crock pot, stir
2. Cook on low for 8 hours of high for 4 hours

Yep, its that easy!!

Tonight this is what we had for dinner and it was delicious!! We served the sloppy joe on thin whole wheat buns, a side of Sweet Potato Fries, and spinach salad with homemade balsamic vinaigrette.

See eating healthy, eating clean really can be easy. This whole meal cost me less than $10 to make and less than a half hour to prepare. It fed our family of four and we have plenty of leftovers.

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

Sunday, January 19, 2014

Week 2 Review and Week 3 Planning P90x3 Women's Perspective

Wow, is all I can say when it comes to P90x3. I am blown away by how fast these workouts fly by. Yes, I know they are 30 minutes in length but seriously they seem a lot shorter than that!! I love the flow of the workouts because you NEVER get bored and you are constantly
moving onto the next exercise. I also love that each day it is something different - the variety of this program is my favorite part of this program. YES don't get me wrong I want to see results just like any other person but my biggest problem with workouts is I get BORED very easily. 2 weeks in and 2 weeks going strong!!

Here is how I planned for my Week 2 last week. Remember for your body to function properly you need to fuel it properly and that is what my plan includes!! Each and every week I always try my best to make sure I am getting the proper nutrients from as much whole foods as possible. These past two weeks I introduced to my diet the P90x Protein Bars. I tried all four flavors and my favorite by far is the Chocolate Peanut Butter, my daughter's is the Chocolate Fudge, and my son's is the Wildberry yogurt. I didn't share the Cafe' Mocha with my kids and I did not particularly care for it. I will for sure be getting more of these in the future!

This week was a review of the workouts from Week 1 so there was nothing new there. I did find it much more challenging this week. So, no pictures from the week because I had to give even more focus to my workouts to get through them.

At the time I didn't know if I was tired, sore from the previous week, not eating enough, drinking enough, or something else. Although I had followed my meal plan and my days were normal I just was not performing as I had hoped. Later in the week I found out why I was not responding well and that is I came down with some sort of illness and it must have been working on me during the week. I didn't realize it at the time and I am not a doctor but it all made sense when I was down for the count later Friday night.

That was then and this is now, a new week and another day and time to get it right and get back on track. Today I feel a bit weak yet but I plan on combating that with giving the P90x3 Pilates a try. Pilates was always my favorite workout in the past so I thought why not go to ole faithful.

and now preparation for Week 3 Begins and I am VERY EXCITED because I am looking forward to my energy returning but I am also looking forward to progressing in my x3 journey!!

Here's my plan for the week!! Nothing new in the workouts department although I plan on giving the Dynamix workout a go on my REST day. I have found especially with this program the stretching workouts are essential. My muscles feel a thousand times better after stretching and from what I hear that is what Dynamix is all about. Sooo, be sure to check back at the end of the week for my Week 3 Review! Until then...

But don't take my word for it, you too can have the P90x3 experience!!

P90x3 has become one of the most popular

Beachbody fitness programs available since its debut on December 10th.

How would you like to get the P90x3 challenge pack at a discounted price?

The offer began in December and then was extended to January 31st as a New year Gift for YOU. If you have not taken advantage of this incredible offer,

NOW is your time.

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

Wednesday, January 15, 2014

Broccoli Cheddar Quiche

We got chickens and we got fresh eggs so what better to do than find clean recipes that
incorporate EGGS!!

My husband said when we got the chickens that once they start producing we wouldn't be able to keep up with the supply - well there you have my mission to find healthy recipes that incorporate eggs!!

Even though tonight isn't Tasty Tuesday and should really be a post about Workout Wednesday I HAVE TO SHARE THIS RECIPE because it was really that good!!

I bring you Broccoli Cheddar Quiche - complete with homemade crust!!

Broccoli Cheddar Quiche

yep, that's me!!

Ingredients
Crust -
1 cup Whole wheat flour
1/2 teaspoon salt
1/2 cup olive oil
1/4 cup cold water

Quiche Filling-
2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
2 bunches broccoli, chopped
3/4 cup shredded cheddar cheese
4 Large Eggs
1 cup milk of choice
3/4 teaspoon salt, 1/4 teaspoon salt
1/2 teaspoon pepper, 1/8 teaspoon pepper
1/2 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon ground mustard
1/4 teaspoon nutmeg
1/8 teaspoon red pepper flakes

Directions:
Preheat oven to 400 degrees

For Crust -
1. Mix flour and salt with fork
2. Whisk oil and water with fork in separate bowl
3. Pour oil and water mixture into flour and mix with fork
4. Press into 9' pie crust

For Quiche -
1. In large skillet, add 2 tablespoons olive oil on medium high heat. Add onion and cook until translucent. Add garlic and cook for one minute, Add broccoli and 1/4 teaspoon salt and 1/8 teaspoon pepper. Continue to cook until broccoli is bright green. Remove mixture from heat.
2. Meanwhile whisk the eggs, milk, and remaining spices together in a small to medium bowl.
3. Add broccoli mixture to quiche crust. Sprinkle cheddar cheese over top and then pour egg mixture to cover broccoli mixture (but don't be concerned if not all broccoli is covered - I had a few pieces sticking out and it all turned out great!)
4. Bake at 400 degrees for 30 minutes or until the center shows no more liquid.

Viola you have your Cheddar Broccoli Quiche!!
Tonight we paired it with a side salad with red leaf lettuce, spinach, zucchini and tomato. We topped the salad with homemade balsamic vinaigrette.

Enjoy and best of all know that you are providing yourself and your family with a healthy meal!!

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson

@alysonhorcher - Instagram

Sunday, January 12, 2014

Week 1 Review P90x3 Woman's Perspective

Pleasantly surprised by how much I am loving P90x3!! I completed my first week of the program and every day I was challenged. No days did I hate the workout, no days was I left feeling like I didn't get a good workout, no days did I regret my purchase. I say that is a big WIN!! These are some of the top fears I hear from people as to why they don't want to start something new!! Well guess what you never know until you try right?

Here is a sneak peak into my 1 week of P90x3:

My Meal Plan

Accelerator

The Warrior

Thumbs up Push Ups - Oh my!!
and then Tony tells you "More Please"
Warrior Squat lunge - tripped over my feet a few times
and just when you though you had burpees down, Tony introduces SUPER burpees!!
Yes, that's right they get a bit of a lift!!
Abrinome was one of my favorites - felt awesome!!

x3 Yoga
So many moves I loved in this workout. The one I was trying so hard to improve upon was Crow and I was very proud to say I was able to hold this position for a few seconds longer than the first time I tried it!! I really love Plow too, it makes my back feel great! After all the hard work you put into a program I feel x3 Yoga is a nice reward and make for a very well-rounded program.

CVX
Perfect mix of cardio and strength training and guess what it is all mixed into one in this workout. I liked this workout too because I am not much of a cardio fan but adding in the weights how Tony did it, made it much more likeable.

(didn't take pictures on this day!)

Isometrix
WOW - I would never have chose a workout like this before but now I know I love this kind of workout. It takes challenge to a whole new level. Holding some of the poses for 45 seconds was very hard. What I loved about it was it was a whole new way to challenge your body. One in which I haven't experienced ever before. I have a feeling this will be a favorite of mine

Agility X

You need tape for this one and tape I did not have but I improvised and made do with some paper. This workout kept you moving the whole time and that 30 minutes flew by!! Now plyo push ups...that is definitely something I have to work on.

Looking forward to Week 2 - same workout schedule a few changes in the meal plan and best of all a positive attitude to get me through it all!!

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it

TOGETHER!!!!

~Alyson