Let's Get Ready for a Great Week AND a Super Simple Salmon Recipe

I've been working a new schedule for a couple months now and I'm still adjusting!  But I'm absolutely enjoying having the weekends off - so I'm willing to continue on and I'm learning to make more plans/preps during the weekends to make the 4 week days run a little smoother.

One simple way that I plan for the week is by creating a meal plan each week.  This simplifies my week and there's no asking what's for dinner each night!   And the biggest bonus with meal planning is that it's the first step to staying on track with any nutrition goals that I set for myself during the week.  Eating clean at least 80% of the time can be difficult, but if I've planned meals and prepped as many foods as I can over the weekend, I'm less likely to grab unhealthy foods when I'm hungry.

My meal plan for this week is almost finished, so I wanted to share with you guys.  It's my last 2 days of the 30 day County Heat program and then I'll finish out this week with PiYo.

On the menu for Friday is a SUPER SIMPLE salmon recipe.  I love the bourbon glazed salmon from Publix, but we haven't been able to find it lately.  After a few google searches, I've found a simple glaze recipe that is wonderful!

Bourbon Salmon

Ingredients:
- Salmon
- 1 or 2 tbsp Bourbon
- 2 tbsp brown sugar

Directions:
1. Mix bourbon and brown sugar in ziploc bag
2. Place salmon in ziploc bag and coat all pieces of salmon.
3. Refrigerate for several hours (or overnight)
4. Cook salmon your preferred way.  

I like to bake my salmon in the oven on a foil lined baking sheet - it's super easy.  I place salmon in cold oven, then turn oven on to 400 degrees and bake for 20-25 minutes until flaky.

Tips to Break Through a Plateau!

I’ve personally asked myself all of these questions a few times throughout my health & fitness journey and I know that I will ask myself many of these questions again.  When I committed whole heartedly to live a healthier lifestyle I knew that there would be ups with downs and good days with bad days.  And I’ve finally grown to realize that this is all OK.  The entire journey won’t be perfect but as long as I keep moving forward one step at the time and continue to progress, no matter how slowly, everything will be ok!

Have you ever asked yourself these questions?

What do you do when you stop seeing results?  What do you do when you no longer see changes with your workouts?

I want to share with you my top 5 tips to break through the plateau and begin to see results again with your health & fitness.  These are all strategies that I use to ensure that I continue to see progress.

The Lowdown on Week 1 of Country Heat and My Decision

This past Monday I began a workout program that I wasn’t sure I would enjoy and I didn’t think that would be an effective workout. 

Let me explain first exactly what Country Heat program is and what it includes.  This is our brand new 4 week cardio dance workout set to country music hits created by our incredible trainer Autumn Calabrese.  She is one of Beachbody’s most popular trainers and has created some of the most effective programs.  So I knew that she wouldn’t create something that wasn’t effective, but I also needed a little convincing!

Each workout is 30 minutes or less and is fun, effective and creative!  We learn the dance moves in pairs – learn 1 move then the 2^nd move then we put those 2 together – then we move on to the next pair.  You totally do not have to have rhythm – I’m sure that you’ve seen that I have no rhythm in the videos I’ve posted this week!

Country Heat also includes the simple and effective nutrition & portion solution that I’ve been using for the last 2 years.  It’s a simple way to eat clean, healthy foods, in the correct portions for us to nourish our bodies and ensure that we’re eating enough foods and not too much foods each day.   This nutrition concept combined with Shakeology is the complete solution to keep our nutrition on track while still enjoying food!  Because about 80% of our fitness and health results are dependent on our nutrition – so this makes it simple!

Now, let me tell you guys how my week progressed.  Day 1 - I was very nervous and still unsure that I would get an effective workout.  BUT, I was pleasantly surprised at how easy to follow and how effective this cardio workout was!  I had a great cardio workout and worked my abs, legs and arms.  And I actually had FUN – pure, belly laughing fun – while I completed a great workout each day.  As the week progressed, I’ve enjoyed each workout more and more!  I’m a little more comfortable and have loosened up a little with each workout.  I think that I’m going to LOVE these next 3 weeks of this program!  So I’m pressing on, continuing to dance and hoping to gain a little rhythm while I sweat with these fun and effective workouts!

So the verdict is in, I’m committed to completing the entire 30 days of this program, week 1 finished, 3 more to go!

If you’re curious about Country Heat, have any questions or want to know how you can enjoy this crazy fun workout, email me at kristinratliffhealth@gmail.com.  I’ll share all of the details with you!

You can also fill out the form below and I will be in touch! 

Smoky Baked Beans - They're Healthy!

Today, I began my newest exercise and nutrition program.  We just released this one and it's truly a program for any and everyone!  It absolutely makes exercise fun.  I'll be completely honest, I'm a little nervous about this one!  I know it's going to be fun BUT I'm not a dancer...so I'm having a hard time loosening up to relax enough so that I enjoy the moves.  Day 1 of Country Heat dance workout is completed and I'm on my way!  The next 30 days will absolutely be good for me, I'll learn a few dance moves, enjoy the country music and learn to loosen up.  All of this while exercising to burn calories and get a great workout.  Be prepared to be amazed at my dance skills on day 30...wait who am I kidding, I'll probably still be making you laugh on day 30!  But one thing's for sure, I'm going to enjoy the next 30 days of dancing.

This program also includes the amazing portion system and nutrition guidelines that I've been using for the last 2 years.  These are the guidelines that I've followed to eat clean, lose 35 pounds, maintain my 35 pound weight loss for over 2 years and actually learn how to nourish my body.

I just had to share one of the newest recipes that are included with this.  I think that most of us LOVE baked beans, but if you look at the ingredient list on a can of baked beans from the store, you'll find this recipe is much better for us!

Smoky Baked Beans
(Recipe adapted from Country Heat nutrition plan by Beachbody)

Makes 8 servings, about ½ cup each

Container equivalents: 1 yellow, ½ purple, ½ tsp

Ingredients:
4 tsp olive oil
1 medium onion, chopped
2 cans (8 oz each) tomato sauce, no sugar added
1 tbsp Worcestershire sauce
2 tbsp all-natural liquid smoke (optional)
¾ tsp Dijon mustard
3 tbsp blackstrap molasses (or pure maple syrup)
2 cans (15 oz each) cannellini beans, rinsed, drained
Sea salt (to taste)
Optional – add 4 slices chopped, cooked turkey bacon (account for red container in container count)

Directions:
1. Preheat oven to 325
2. Heat oil in ovenproof medium saucepan over medium-high heat
3. Add onion, cook stirring frequently, for 4-6 minutes, or until onion is translucent
4. Add tomato sauce, Worcestershire sauce, liquid smoke (optional), mustard, molasses and beans.  Season with salt; cook stirring frequently, over medium-low heat for 5 minutes
5. Place saucepan in oven; bake for 45 to 50 minutes, or until sauce is thick 
6. Enjoy!!