What's a Challenge Group?

How many people like to take on a new challenge alone, with no support and no one motivating them to keep going?  Probably not many.  Why should we treat our health and fitness goals like something we must do alone?  It doesn't have to be that way!

Challenge groups are a chance for people to connect for 30 days in a small, private Facebook group where you receive daily motivation and accountability. Your age and fitness level is completely irrelevant.  We are all in this together.  The focus is always on nutrition, because that awesome body you want is made in the kitchen.  While nutrition is key, only lifting that knife and fork to your mouth isn't going to give you the sculpted arms you want, so you will also follow a fitness plan.

You may be completely new to exercise or you may be a seasoned athlete- we can find a plan that will fit your needs, challenge you and help you be successful in meeting your goals.

Some common questions I receive about challenge groups:

Q- How much time do I need to commit to this?
A-If you have 25-30 min a day, you can get in your daily workout.  The meal plans are not complicated and can be easily assembled and planned out for the week.

Q-How much does it cost?
A- We will talk about your health and fitness goals and find a plan that fits you and your budget.

Q-What happens after the  30 days?
A-I move you to my post challenge group accountability group.  Most people are not to their goal in 30 days- the journey is only beginning.  The post challenge accountability group will allow you to continue those healthy habits you learned in the first 30 days while still connecting with like minded people and supporting each other along the journey.

Q- What kind of results can I expect in 30 days?
A-There are a lot of factors that play into your results.  Most people will not be to their goal in 30 days, but you will see very visible results, The most important aspect of the group is that you do develop those healthy habits that will sustain you so that you reach your goal and are able to maintain it over a lifetime.

If you are ready to start this journey with me, email coachmeganputnam@gmail.com.  Let's talk about your health and fitness goals and find a program that fits you!  

Fitness + Nutrition + Support + Rewards = Success

Being Healthy vs. Losing Weight

My best friend and I were having a conversation about eating healthy and how there is a general consensus among society that we can continue to hold on to our old habits, in moderation, and still lose weight.  She said something so profound to me, "[There are] two different mind sets: health versus weight loss.  They aren't the same for a lot of people.  They should be but they aren't."  

I had this moment of realization.  For the past 8 years, I had been concerned with only losing weight. Every time I looked in the mirror I would think, well, I need to lose some weight.  Every time I would feel my clothes get tight, well, need to lose some weight.  
What I didn't seem to be concerned about was, what's going on inside my body?  Just because the food I was eating was fitting into a certain calorie bracket didn't mean it was healthy.  

Thankfully, I discovered this amazing company called Beachbody.  There's no quick fixes here, but there is the chance to change your life.  The difference?  You have to change your mindset to focusing on what is healthy instead of just losing weight.  I'm so impressed with this company that I decided to pay it forward and become a coach.  

The weight loss industry if full of promises for a quick fix with minimal effort on your part.  You don't have to look far past your social media feed to see that.  

This is my philosophy- if your weight loss plan follows these guidelines, I believe you will be set up for long term success.

  

Eat less CRAP: 
Carbonated drinks (Yes, even the diet ones)
Refined sugar 
Artificial sweeteners and colors 
Processed foods 

Eat more FOOD: 
Fruits and veggies 
Organic lean proteins 
Omega-3 fatty acids 
Drink water

If you are ready to get healthy, I would love to be your FREE coach.  I'm so happy that I changed my mindset to wanting to be healthy rather than only concerned with what I saw in the mirror.  
Send me an email at coachmeganputnam@gmail.com and lets talk about your health and fitness goals.  

Where do you want to be a month, six months or a year from now?  

Changing your life is possible and I promise, you won't regret it.  

If you have a success story, please share below.  It's so inspiring to hear about others successes.  

PB2- Product Review

Peanut butter is a staple item at our house.  So is dark chocolate.  I instantly fell in love when I saw this new product on the peanut butter shelf at the grocery store.  I was a little skeptical about how it would taste, but for the love of peanut butter and chocolate, I was willing to give it a try.  The fact that this claims to have 85% less fat and calories than traditional peanut butter was also nice motivation.

The label on this powdered peanut butter says the peanuts are roasted then pressed to remove 85% of the oil.  You mix 2 tablespoons of PB2 with 1 tablespoon of water and stir until smooth.

First, this is an extremely fine powder.  I've used it several times and have yet to measure out my 2 tablespoons without leaving a mess all over the counter.

I was very surprised at how creamy the consistency is when mixed.  It's very similar to peanut butter, just without the oil.

I tasted it alone, and it was decent, but did have that "low calorie, low fat" taste.

When mixed in oatmeal or a smoothie, the peanut butter and chocolate flavor was wonderful.  I did miss the creaminess of traditional peanut butter, but I guess that's the trade off when the oils are removed.

The verdict- this is a nice addition to your pantry.  It's not going to ever replace traditional peanut butter for me, but, I think it's great for adding peanut butter flavor to other foods without adding the fat and calories.

Have you tried PB2?  What did you think about it?

Turkey Chili- Fixate Cookbook

If you've struggled with healthy eating or if you've hit a plateau with your current fitness routine, I highly recommend The 21 Day Fix!  This is a revolutionar, yet surprisingly simple, meal plan and fitness program.  I went into this program not knowing what to expect.  I was reaching the end of my weight loss journey and honestly didn't know what kind of results I would have.  I am so happy to say that I lost a total of 5 pounds and 5 total body inches.  The workouts are 30 minutes and each workout targets something different so you and your muscles don't get bored.
Here is a recipe from the FIXATE cookbook that I love.  I've made this turkey chili twice now and always freeze it in my Fitpacker containers so that I have an easy lunch to grab.  The recipe says it makes 8 servings, but I've only been able to get 6 servings from a batch.  The taste is a little interesting and unlike most traditional chili recipes, but it's grown on me and I really like it now!

Turkey Chili- makes 6 servings (approx. 1 1/2 cups each)
Container counts- 1/2 Green, 1 yellow, 1 red, 1/2 tsp.

2 tsp.  extra virgin coconut oil, melted
1 medium onion, chopped
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
2 cloves garlic, finely chopped
1 lb. cooked 93% lean ground turkey breast (or lean grass-fed ground beef)
2 cans kidney or pinto beans, rinsed and drained (I use a can of each)
1 (15 oz) can organic, diced tomatoes, no salt added
1 cup red wine
1 Tbsp. ground chili powder
1/2 tsp sea salt
2 tsp crushed red pepper (optional)
1/4 cup chopped fresh cilantro
6 tsp crumbed goat cheese

Directions:
1. Heat oil in large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring occasionally for 5-6 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Add turkey, beans tomatoes (with liquid), wine, chili powder, salt, and red pepper.  Bring to a boil.  Reduce heat; gently boil, stirring occasionally, for 20 minutes, or until slightly thickened.
5. Serve topped with cilantro and cheese.

Want more information on the 21 Day Fix or on making me your FREE coach?  Send me an email at coachmeganputnam@gmail.com.  Lets talk about your health and fitness goals.  Twenty-one days from now, you will be glad you started today.

Grilled Steak and Portobello Mushroom with Tomato Vinaigrette and Steamed Asparagus- 21 Day Fix Approved

Grilled Steak and Portobello Mushroom with Tomato Vinaigrette and Steamed Asparagus

One of the best purchases we have made this season is our grill.  Chad keeps creating these delicious, healthy dishes for us.  To be perfectly honest, he is a MUCH better cook and recipe creator than I am. This dish takes a bit of planning and prep.  It's perfect for a leisurely weekend with friends.  

21 Day Fix container counts: 1 Red, 2 Green, 1/3 Blue, 1.5 tsp

Items needed: 

• Flank Steak (approximately 2-3 lbs)
• Portobello Mushrooms
• Fresh Asparagus
• Grape Tomatoes
• Fresh Garlic
• Green Onion
• Extra-Virgin Olive Oil
• Red Wine Vinegar
• Balsamic Vinegar 
• Oregano
• Feta Cheese (optional)
• Salt and Pepper
• Smokin' Coals Original Dry Rub

For the steak: 

This is a flank steak or sometimes labeled as London broil. Chad likes to do a dry rub with Smokin' Coals Original Dry Rub, a local South Carolina product that has a delicious sweet heat flavor.  He applies the dry rub to the steak and then allows the meat to come up to room temperature before grilling to medium. Allow steak to rest, while steaming the asparagus, before slicing.  

For the tomato vinaigrette:

2 Servings

• Approximately 10 grape tomatoes, quartered
• 2 cloves of fresh garlic, minced
• 1 green onion, finely diced
• 1 Tbsp extra-virgin olive oil
• 3-4 Tbsp of red wine vinegar
• 1 Tbsp dried oregano
• salt and pepper to taste

Mix all ingredients together in a bowl and lightly press the tomatoes to release their juices without breaking.  Cover and allow to marinate for at least an hour before serving.

For the grilled Portobello mushroom: 

Remove the stems of the mushroom and clean by wiping with a dry cloth.  Place the mushrooms in a shallow dish and marinate in equal parts extra-virgin olive oil and balsamic vinegar for 1 hour turning the mushrooms half way through.  Grill approximately 5 minutes per side or until done.  

For the Asparagus:

Steam asparagus until tender- about 7-10 minutes. 

Serve topped with about a tablespoon or 1/3 blue container full of crumbled feta cheese.  

We've made this several times and like to make extra for leftovers the next day.  It all reheats beautifully and the flavors only seem to improve!  

Who is the better cook and recipe creator in your relationship?  

Pumpkin Muffins with Maple Cream Cheese-Fixate Cookbook

This recipe had me at "Pumpkin Muffins with Maple Cream Cheese."  I mean, seriously, how could this not be good? The fact that it's a 21 Day Fix approved recipe from the Fixate cookbook, was simply an added bonus.  I made this recipe and realized after it was already in the oven, there seemed to be some missing spices to make this feel like those delicious pumpkin treats we all look so forward to each fall.  Nonetheless, the recipe still turned out delicious and had more of an earthy flavor, not spicy.
I an somewhat confused as to how the container counts were determined for this recipe.  The book says that it makes 9 servings, which was true, but that each serving equals 1 purple and 1 orange.  I get the orange count, but because there is only 1 cup of pumpkin in the entire recipe, I'm not sure how each serving can count as 1 purple.  I did check the updates on the cookbook and there were no edits to this recipe.  If anyone understands how this equals 1 purple, please share in the comments.  I personally feel like this should count as 1 yellow since the ingredients are very similar to the treat recipes in the original 21 Day Fix guide.

Pumpkin Muffins with Maple Cream Cheese
Serves 9 (1 Muffin each)  Container Equivalents per serving: 1 purple, 1 orange

Pumpkin Muffins with Maple Cream Cheese
(minus 1 that I ate before I took a picture)

2 oz. cream cheese
1 Tbsp. pure maple syrup
1 large egg, lightly beaten
1 cup canned pumpkin puree
1 1/2 cups almond flour (see tip below to make your own or if you have nut allergies)
3/4 tsp baking soda
1 dash sea salt
2 Tbsp. raw pumpkin seeds. (I felt like this was a typo and they actually meant 2 tsp. based on how mine looked versus the picture in the cookbook.)

1. Preheat oven to 350 degrees
2. Prepare 9 muffin cups by lining with muffin tin liners or coating with spray.  Set aside
3. Combine cream cheese and maple syrup in a small bowl; mix well.  Set aside.
4. Combine egg and pumpkin in a medium bowl; mix well. Set aside.
5. Combine almond flour, baking soda, and salt in a medium bowl: mix well.
6. Add almond meal mixture to egg mixture; mix until just blended.
7. Spoon batter into each prepared muffin cup, filing a little less than 1/2 full.
8. Spoon about 1 heaping teaspoon cream cheese mixture into the center of each muffin.  Evenly fill muffin cups 3/4 full with remaining batter.
9. Sprinkle muffins evenly with pumpkin seeds.
10. Bake 16 to 18 minutes, or until golden brown and toothpick inserted into the center comes out clean.
11. Transfer muffins to rack; cool.

Tip:  1 cup of slivered almonds ground in a high speed blender or a food processor will yield approximately 1 cup of almond flour. Pulse in 20 second intervals to avoid turning it into almond butter.
If you have nut allergies, Autumn suggests trying ground oat flour.  This is going to be the closest consistency to the almond flour.  You can make your own by grinding old fashion oats in the blender or food processor.
Whole wheat flour might be a trickier substitution and you may have to play with the moisture balance before getting it right.

I plan to make these again sometime this week and will be adding at least 1 tsp of good vanilla extract and some pumpkin pie spices.

Has anyone else tried these?  Did you add any spices or flavoring?  Share below!

Quinoa and Black Bean Salad- Fixate Cookbook

If you haven't yet tried quinoa, what are you waiting for? It's protein packed, gluten free and can be substituted in most rice recipes and pasta salad recipes.  The Quinoa and Black Bean Salad from the Fixate cookbook is a great make ahead meal or healthy dish to take to your next potluck.  Feel free to cut this recipe in half as it only keeps 2-3 days in the fridge.

Quinoa and Black Bean Salad
Serves 12- 1 cup each
Container Counts 1 Green, 2 Yellow

Quinoa and Black Bean Salad

1/3 Cup Fresh Lime Juice
1 tsp. Ground Cumin
1 tsp. Sea Salt
1/3 Cup Olive Oil
2 Cans Black Beans, rinsed and drained
4 1/2 tsp. Red Wine Vinegar
Black Pepper to taste

4 Cups Water
2 Cups Dry Quinoa (I used red quinoa which is why mine is so dark.)
1 Medium Red Bell Pepper, finely chopped
1 Medium Orange Bell Pepper, finely chopped
1 Medium Yellow Bell Pepper, finely chopped
1 10 oz. Bag Frozen Corn, thawed
1 Bunch Fresh Cilantro, finely chopped

1.  Combine lime juice, cumin, and salt in a medium bowl; whisk to blend.
2. Slowly add oil, while whisking constantly; set aside.  (I combined all the ingredients in my high speed blender)
3. Combine beans, vinegar and pepper in a medium bowl; mix well.  Set aside
4.Bring water to boil in medium saucepan over high heat.
5. Add quinoa,  Reduce heat to medium-low; cook, covered, for 10-12 min or until all water has been absorbed.  Remove from heat.  Cool for 15 to 30 min  Set aside.  (Better yet, follow the instructions on your quinoa box.  I always have to let mine simmer for at least 15 minutes before all the liquid is absorbed.)
6. Place cooled quinoa in a large bowl.  Fluff with a fork.
7. Add bell peppers, corn, cilantro, bean mixture, and dressing; toss gently to blend.

I plan on making this recipe again this week!  It was super convenient to have this made ahead and the fact that I could have a whole cup as a serving left me feeling very satisfied without feeling overly stuffed.

Do you have a favorite quinoa recipe?  Share it in the comments below!