Meal Planning June 22-29, 2015

Seriously I use to tell myself ALL the TIME...

Monday, I'll start a new routine

Monday, I'll eat healthier

Monday, I'll exercise

Monday, I'll start a cleaning schedule for the house

Monday, I'll get to bed earlier

Monday Monday Monday

well guess how many Mondays have come and gone - too many to count!!

Today may be Monday,

                                  It is also THE day when you get moving on those goals and dreams you have in your head!! Make today YOUR Day to finally put your plans into action!!

                                       

                  NO EXCUSES

If the thought of taking action scares you or overwhelms you then I suggest you find someone you can trust to support you along the way!! 

I also suggest you take that plan and write it on paper. 

Next step is to break it down into manageable steps.

After that choose 1-2 steps to focus on and get moving!!

For example, when I started my health and fitness journey back in 2012 the thought of cleaning up my nutrition and exercising was a bit too much for me to handle. I also didn't want to give up the foods I loved or those that made me feel good. (there was a lot I didn't know at the time about my eating habits!!)

My first step was to get up early 3 days a week to exercise and eventually make it to 6 days a week.

Next even though I fought it like crazy was to create a meal plan...Yes I know meal planning is what I always talk about on Mondays but the truth is I HATED meal planning when I first gave it a try. I thought it took too long, I thought it would cost us more money, I thought I couldn't stick to a plan, I thought I would miss the foods I was use to eating....

all of those were excuses I was telling myself!!

The moment I started meal planning I saw the light and hit my goal!!

Why am I telling you all of this?

Well it's simple really, I want to help you NOT make the mistakes I made when I began my health and fitness journey!! Whether you are beginning, you hit a plateau, or you have been working out for quite some time - to all of us our nutrition is important!! I have found the best way to keep my nutrition in check is to 

MEAL PLAN!!

This week I am back to following the 21 day fix clean eating nutrition plan!!

Why? 

It works and it is simple to follow and gets you the results you want!!

Here is my meal plan for the week...

Going forward each Monday I will be sharing with you my meal plan!!

You can also get the inside scoop on meal planning when you join me for one of my 30 day groups. (want more information on the groups - contact me HERE!!)

Remember this - we all have to eat so why not learn how to eat healthier, why not learn how to help your family eat healthier, and in the end you will be rewarding your body the best way you know how...by taking care of it!!

Your Choice - Eat Healthy or Not!!

Need help getting started?
I can help!!

My passion and my goal is to help others to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

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!!

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

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

Weekly Planning done again!!

It's that time of week again and I am preparing for the week ahead!! 

Meal Planning time in the Horcher. 

  

Recycling some old recipes but also trying two new ones - the whole wheat Zucchini bread (still trying to find one that I love!) and trying a friends marinade on the grilled Pork chops. 

This week I will mostly be getting fruits and veggies at the grocery store.  I will be heading to Costco to stock up on Greek Yogurt (if I need a snack in the evening this is my go to), almond milk, eggs, kids yogurt, oatmeal, chicken, flat buns, vanilla, cinnamon and I think that is it!! Everything else I will get at my local produce store or grocery store if they are having any good deals.  

As you know I also include in my meal plan my workout routine.  I am redoing Week 7 of Les Mills Pump. I was feeling off all week and just didn't feel like I gave my workouts my all.  Thankfully because I am at home working out with my own DVDs I can make this choice. 

Plus on the days of the longer workouts I felt like I was rushing because I knew my kids would be up soon.  So I am also going to try waking up at least 15 minutes earlier this week - eeekkk, wish me luck!! and of course NO SNOOZING!! I have been getting worse and worse with this again.  I remember the days in college and I was never a SNOOZE button person.  Oh my how times have changed!! Another goal this week is to get to bed earlier.  I know first hand that part of living a healthy lifestyle is getting adequate sleep.  I for one know I do  not get enough sleep and so I need to start taking care of that part of my life.  

What do you do in order to get up out of bed in the morning? Do you get enough sleep? Do you hit snooze? Do you have a morning routine that you follow?  

Mine is wake up at 5am (well this week I am shooting for 445am), workout, have my Shakeology shake as I am walking upstairs to get my shower at 6am. Get ready from 6-630am. 630-7 check in with my challenge groups. 7am kids get up and we start our day together!! From there it varies...I do try and schedule my day with important tasks and always create a to do list.   

I love schedules though!! I was looking on pinterest this week and I found a chore chart. Now I will have to make some modification with a few other things that need to be done as well but I think this is a great starting  point.  I like having lists and checking things off as I do them.  It keeps me on track. 

I have been meaning to create a chart like this but hey, if you can find one already  made why not use that right?!?! So we will see how this goes!!

This leads me into why meal planning works so well for me.  I struggled with meal planning in the beginning because I didn't know where to start. What foods were considered clean and healthy? How much should I have to eat at each meal? etc. Have you ever felt like this? You want to eat healthier but just aren't sure exactly how to do it?  For me it was all about creating a schedule to follow (ha told you I was a schedule person).  First it started with what times of day would I typically be eating.  This is where I varied greatly.  Then it was learning about what foods are considered healthy and clean.  What foods to pair together to get the maximum fuel for my body? ahh, and then portions!! I don't know about you but I never watched my portions.  I always eyeballed everything until one day I found my eyeballing was WAY OFF!! 

Other ways Meal planning has helped not only me and my family eat better but we also don't waste nearly as much food as we did before so that also means we waste less money!! Chaching!!

If you are interested in learning how to meal plan please feel free to contact me at alysonhorcher@gmail.com. I would love to walk you through what I do each week and see how meal planning can help your life too!!  

Now is the time to learn how to live a 

FIT, HAPPY, and HEALTHY Life 

and we will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alyson.horcher

@alysonhorcher - Instagram

Turkey Burgers

When I started eating clean I started to also limit my consumption of red meat specifically ground meat.  Well this meant I had to find a new alternative for many of my family's favorite meals one of them being HAMBURGERS!! Who doesn't love hamburgers and when going to picnics you know that is one of the key staples on the menu.  Lots of parties now do hamburgers because they are very easy to make, serve, and  mostly everyone enjoys them.  Thank goodness for a few of my friends who are also clean eaters and so I was introduced to Turkey Burgers. I would normally buy the frozen patties at Costco but I figured it would be best if I can make them fresh.  I searched for an easy recipe and again thanks to a friend I have found this one for Homemade Turkey Burgers.  

Homemade Turkey Burgers

YUM - dinner!!
Homemade grilled Turkey Burgers, carrots, spinach salad, and grilled corn

Ingredients...
1 1/2 pound lean ground turkey
1 egg white
2 teaspoons onion powder
1 teaspoon garlic powder
1/2 teaspoon poultry seasoning
1/2 cup finely chopped onion

Directions...
1. Mix all ingredients in a medium mixing bowl.
2. Form 6 patties and place them on a parchment lined cookie sheet.
3. Bake at 350 degrees F for approximately 30 minutes or until the internal temperature reaches 165 degrees F. 
4. Remove from oven and allow to cool slightly.
5. Build your burger 

Option: You can also cook these delicious burgers on a grill over medium heat.  

These burgers are delicious and I love the option to either cook in the oven or on the grill.  Regular hamburgers I would never attempt to cook in the oven due to all the grease but because the turkey meat you use is so lean there is very little if any grease left behind.  

Looking for more healthy recipe ideas?  See my Eat Clean Recipes or message me and you can be a member of my next 30 day Clean Eating & Shakeology group.  In the group you will learn what it means to eat clean, how to build habit to last a lifetime,  I share recipes, meal plans, tips on healthy eating and how to start incorporating exercise into your daily life.   This type of group is a perfect way to get started whether you already think you eat pretty healthy or you have no idea where to start.  I will personally help you!! 

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

teambeachbody.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter

Summer is Coming!!

Bring on the Summer sunshine and Warm Weather!! I love love love  Summertime! It is  my favorite time of year because I absolutely love sunny days and warm weather.  I live in Eastern PA and this weekend it is expected to be in the 90s here!! Woo hoo!! Bring it on!! I'm ready for Summer - ARE YOU????

Last year was the first time in a long time that I actually looked forward to summer. See in previous years I didn't feel all that great about myself and I hated the way I looked and more so how I felt. Last year though I had found an outlet to help me get myself back in shape and back on track - I participated in my first challenge group. I wasn't in the best shape right off the bat but I was on my way. See it wasn't an overnight fix but it was a fix that would last with me forever. I was losing weight, inches, gained more energy, and found a new focus - health and fitness. 

I want to share with others what I have learned and I want to help others learn to feel good about themselves again. I want you to look in the mirror and say WOW, not only do I feel awesome but I look awesome too!! So here is your ticket to get fit, healthy, and happy - I am hosting a Summer Slim Down Challenge group and we get started June 10th.

Regardless of where you are at in life - it is time for shorts, tank tops, and bathing suits. Time to start thinking about the kids being out of school, trips to the pool, vacations, trips to the beach, party here and party there, summer nights hanging out - do you have energy for all that? In this challenge group you will learn how to fuel your body properly and gain Natural energy!!







In this group I will teach you how to eat healthy (NO, this is not a diet - anyone knows me I don't do diets!!).

I will also help you to find that balance between work and play! I will share MY tools on how I made healthy eating and exercise a part of my lifestyle even as a mom with kids and a bazillion other responsibilities. I will help you plan to stay on track even while on vacation, taking a road trip or weekend getaway. You won't have to worry about falling off the wagon or restricting yourself so much that you feel like you are missing out on good food! Eating real food is such a great thing for your body!! You aren't eating just salads and veggies - real wholesome, filling, and oh so delicious food. It tastes so darn good and your body will THANK YOU!! This is your lifestyle, this is your life, you get one shot to make it the healthiest that you can be! Start now and I will teach you everything that I know!!


All you have to do is message me and let me know you are interested and we will take it from there.

Summertime is around the corner and our schedules will get busier but that doesn't mean you can't participate in the group!! Finding time for yourself is possible and KEy to living a healthier and happier life!! I'm a busy person too but I found a way to make time for my health and fitness - now it is part of who I am. WHY?! because I realized I needed to start thinking about myself too!!

Your spot in my Summer Slim Down Challenge Group is waiting for you - all you have to do is say 

YES!!

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter

Strawberry Kiwi Delight Greenberry Shakeology

Last week was a big week for Greenberry Shakeology drinkers!! 

Greenberry got a makeover!! 

The scientists behind greenberry made it a million times fruitier and more refreshing.  They added three new superfoods: Luo Han Guo, Moringa, and Himalayan Salt.  Then it was loaded with a ton of super-greens, bumped up its fiber with pea protein, and used even sweeter and zestier natural flavors which work more harmoniously with its bouquet of ingredients.  

Ready to give it a try?   

CONTACT ME and I will get you set up with this amazing new flavor!!

What could be more amazing than the new Greenberry Shakeology Flavor? 

 A new Greenberry recipe to go with it...

Strawberry Kiwi Delight

1 scoop Greenberry Shakeology

1 cup strawberries

2 kiwis peeled

1/2 cup skim milk

1/2 cup water

ice

Blend

ENJOY!!

I came across this recipe because I had some kiwi that I didn't want to go bad so I figured I would try a shakeology recipe with kiwi.  

Well I have to say this one is a keeper!! The blend is so refreshing!! 

Interested in more information about Shakeology, join my next 30 Day Shakeology and Clean Eating Group. Not only do you receive some incredible recipes, but you also learn how to eat healthier by eating clean.  I provide you and the other members of the group meal plans, tips, guidance, accountability, and a whole lot more.  If you are interested in learning more about these types of groups - CONTACT ME

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter

Banana Sunshine Greenberry Shakeology

Another great Greenberry Shakeology Recipe...

Banana Sunshine Greenberry Shakeology

Ingredients...

1 scoop Greenberry Shakeology

1 banana

1/2 cup orange juice

1/2 cup water

Directions...

Mix all ingredients in blender, blend, serve, and ENJOY!!

Serves 1

Interested in more shakeology recipes or learning about clean eating? Join my next 30 day Shakeology and Clean Eating group.  Not only do you receive some incredible recipes, learn all about shakeology, but you also learn how to eat healthier by eating clean.  I provide you and the other members of the group meal plans, tips, guidance, accountability, and a whole lot more.  If you are interested in learning more about these types of groups - CONTACT ME

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter

Crock Pot Chicken with Sweet Potatoes and Carrots

Life as we know it is hectic so why not make it a little easier and USE a CROCK POT!!
I saw this recipe on a friend's blog and it spoke to me -
Chicken... Check
Sweet Potatoes...Check (my new favorite)
Carrots...Check (my kids' favorite vegetable)

So I figured if it sounded this good it probably tastes great too and I was right!! We had this for dinner tonight and it was so darn yummy!! I made a few modifications to the original recipe that my friend had posted but the end result was PERFECT!! The chicken and vegetables were so tender from the crock pot! The only thing I would try differently next time is to lessen the amount of chili powder I use to 1/2 teaspoon.  My kids said the vegetables were too hot (although they still ate them!)

Crock Pot Chicken with Sweet Potatoes and Carrots

Ingredients...
3 large sweet potatoes, cut into thick pieces
5 large carrots, chopped into large pieces
1 large onion, chopped
4 chicken breasts (or tonight I used 8 chicken breast tenders)
2 cans reduced sodium chicken broth (can add another 1/2 can if you prefer a more stew-like dinner)
2 tablespoons tomato paste
2 garlic cloves, minced
2 tablespoons soy sauce
1 teaspoon chili powder (optional)

Directions...
1. Place chicken and vegetables in crock pot.
2. Add in chicken broth, tomato paste, garlic ,soy sauce, and chili powder and stir.
3.  Cook on low for 6-8 hours or until chicken is fork tender.

Enjoy!!
Tonight I served this dish with a side of Quinoa and brown rice medley and a side of steamed broccoli.

Serves 4

Interested in more Healthy & Clean Eating Recipes? 

Need ideas how to get started eating healthy?  

MESSAGE ME!!!!

Join my next challenge group and I will help educate you about the principles or clean eating, how to grocery shop for healthy foods while staying on budget, how to incorporate Shakeology into your daily menu, share healthy recipes, and so much more.

If you are interested in being a member of this group, please MESSAGE ME to hold you a spot in the group.  Space is limited as I like to keep my groups small so it is a more personal setting.  Any questions please feel free to ask or leave a comment below.  

Now is the time to learn how to 

Live a Fit, Happy, and Healthy life

and we will do it 

Together!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - on Instagram

@alysonhorch - on Twitter

Pumpkin Chocolate Chip Muffins

I was looking for new clean snack ideas and let me tell you how excited I was when I came across this one - Pumpkin Chocolate Chip Muffins!!! Hello, you had me at Pumpkin but then to add in the other two buzz words "chocolate" and "muffin", I thought I was on the wrong website.  Nope, it was clean alright - it came from cleaneatingonline.com.  If you are new to clean eating, this is a website to check out if you need ideas on where to get started.  Another way to check out clean eating is to join my next Shakeology and Clean Eating Group.  If you are interested CONTACT ME so you can grab your spot.  

Okay lets talk about these muffins....

Pumpkin Chocolate Chip Muffins

Ingredients...

3/4 cup demerara, turbinado, or sucanant sugar

1/4 cup unsweetened applesauce

2 eggs (next batch I will try 4 egg whites)

3/4 cup canned pumpkin

1/4 cup water

1 1/2 cup whole-wheat flour

3/4 teaspoon baking powder

1/2 teaspoon baking soda

1/4 teaspoon ground cloves

1/2 teaspoon ground cinnamon

1/4 teaspoon salt

1/4 teaspoon ground nutmeg

1/2 cup semisweet chocolate chips

Directions...

1. Preheat oven to 400 degrees.  Place paper liners in muffin pan and spray lightly with cooking spray.

2. Mix sugar, unsweetened applesauce, and eggs together in a medium bowl.  Add pumpkin and water and mix again.

3.  In a separate bowl mix together flour, baking soda, baking powder, spices, and salt.  

4.  Add wet mixture to dry ingredients and mix just until combined.  Stir in chocolate chips.

5.  Fill muffin cups 2/3 full with batter.  Bake in preheated oven for 20 minutes.

Yields - 12 muffins

Check out my other Clean Eating Recipes HERE.  and again if you are interested in my next 30 day Shakeology and Clean Eating Group, please CONTACT ME.

Now is the time to learn how to

Live a Fit, Happy, and Healthy life

and WE will do it 

TOGETHER!!!!

~Alyson

alysonhorcher@gmail.com

beachbodycoach.com/alysonh

myshakeology.com/alysonh

facebook.com/alysonhorcher

@alysonhorcher - Instagram

@alysonhorch - Twitter