Monthly Archives: December 2013

Healthy Crock Pot Chicken Fajitas

I found this awesome chicken fajita recipe over at StacyMakesCents . If you cannot cook, you must invest in a crock pot/slow cooker. Everyone will think you can cook and you may even surprise yourself. I changed one or two things in mine and it turned out great and healthy.

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Slice green, red, yellow peppers and 1 medium onion. Lightly grease crock pot/slow cooker with olive oil. Place the peppers and onions in the cooker and place 3-4 skinless chicken breasts on top. Pour about 1/2 cup unsalted chicken stock over the top. Sprinkle the chicken breasts with Mrs. Dash fiesta lime seasonings. Cover completely with the spice mixture. Then drizzle the juice of one fresh lime on top. Cover and cook on low for 4-6 hours.

I did not shred the chicken, I cut into chunky pieces but you could do what you like.  I warmed a few whole wheat tortillas, added a little cheese, fresh tomato, lettuce and avocado. There you go, an easy healthy meal and the leftovers are great too.

Well, it is that time of year when we are all thinking about new ways to stay healthy. I am going to experiment with more crock pot recipes over the next few weeks so I will share what I come up with.

I am excited about the new year. I have set some new goals for myself that I will be sharing later. Also, another Fit In 5 workout will be posted this week. I think we all need a good sweaty New Year’s Day workout.  Are you in?

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FIT IN 5 #2/Beginner/Intermediate 5 minute Workout

Grab your dumbbells! Let’s sweat it out with some strength building muscle work. Time for FIT IN 5 #2. FIT IN 5’s are my 5 minute workouts that help me stay strong and healthy when I am short on time. I can always squeeze in at least 5 minutes. This workout is all about strength. I think strength training is very important in a well-rounded fitness routine because of the many benefits. According to the CDC, “strength training is very powerful in reducing the signs and symptoms of some diseases and chronic conditions such as arthritis, diabetes, osteoporosis, obesity, back pain and depression”. The CDC states that “strengthening exercises are safe for men and women of all ages, including those who are not in perfect health”. Of course I always recommend consulting with your own physician before beginning any new exercise program.

Some of the benefits include:

1. Improves balance

2. Strengthens bones

3. Healthy state of mind

4. Proper weight management

5. Improved glucose control

6. Sleep improvements

7. Healthy heart tissue

That is enough to pump me up and get me motivated about staying strong and healthy. This workout requires 5-10 lb dumbbells depending on your fitness level. It is not in real-time like I wanted to do (a little trouble uploading) so I shortened it. All that is needed is a timer set to 1 minute intervals, dumbbells and pump it up music 🙂

5 exercise/1 minute each

1. Squat Press

2. Renegade Rows (modifications shown)

3. Kickbacks

4. Side to Side Squats/Bicep Curl

5. Bicycle Abs (modifications shown)

I will do this at least once, but if I have a little more time, I repeat it 2-3 times for a longer more intense, but still quick workout.

Below is a photo of the renegade rows which is a favorite of mine, plus the link to the video.

How do you fit your fitness in when short on time?

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http://www.youtube.com/watch?v=WAX1he4C-xk

*Always consult your physician before beginning any new exercise program.

*Source – cdc.gov

FIT IN 5 Minutes/#1

Hi all! I have been wanting to start this series of posts called “FIT IN 5” for a while now.  I have a few people in mind that I know will love this so I thought I would share with everyone. I know this is a very busy season for many people and I understand that people are busy with work, kids, family, chores, etc… but I still believe we all have to make time to focus on our own health and fitness. This is where FIT IN 5 can help. I am going to share my 5 minute workouts with you every week. I believe that it is our own responsibility to find ways to improve our own health and fitness so I am sharing ways that help me stay strong and fit. Small things everyday are what keep me energized and motivated. I try my best to do something physical every day.  Keep in mind, this is a journey and a process, not instant fitness. FIT IN 5 are workouts that can be done at home, the gym, vacation etc.. with minimal equipment in 5 minutes. Commitment, consistency, determination and a positive attitude are the ingredients to be successful for the FIT IN 5 workouts.

I will be doing these workouts in real-time so it will be easy to follow. I will show modifications and variations. There will be 5 exercises and each exercise will be done for 1 minute. The workout will consist mainly of bodyweight exercises but at times small dumbbells (5-10 lbs), a sturdy table or chair may be used.

This is a great way to focus on fitness as the New Year approaches. These workouts keep me energized, make me stronger which keep me motivated and confident. My goal here is to share my passion and hopefully to help and  inspire someone to get moving and feel better 🙂  Below is the very first FIT IN 5.

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5 Exercises/1 Minute Each Exercises

Mountain Climber

Squat Twist

Push Ups

Air Squat/Jump

Spider Plank

Click the link below to see the workout in real-time.

http://www.youtube.com/watch?v=8WFDNxjgLOo

*Always consult your own physician before beginning any new fitness program.

Easy And Healthy Slow Cooker Chicken Parmesan

This weekend was awesome and relaxing. Friday night I cooked fish tacos and Saturday night I cooked sea bass for the first time. It turned out great. Tonight was the slow cooker chicken parmesan. No frying is involved so that eliminates a bunch of fat that this dish is known for. Keep in mind it will not be crunchy, but it still has the yummy comforting flavor with fewer calories.

In a bowl beat 2 eggs with a fork. In a separate bowl combine 1/4 cup parmesan cheese with 1/2 cup Italian seasoned bread crumbs. Spread a little olive oil in the bottom of the slow cooker/crock pot. Take 4 skinless chicken breasts, dip each in egg and then into crumb/cheese mix and lay on the bottom of the crock pot. Pour 1 jar of your favorite sauce on top and cook on low for 5-6 hours. I served the chicken with whole wheat pasta. This easy, healthier version will be a hit with the family!

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Well, I have a lot going on. The 10,000 Steps For Health Challenge is still going strong. I was interviewed by our local paper about the challenge. I am hoping to get the word out to inspire people to make small changes that can improve their health. I am wearing my pedometer every day and I am averaging about 10,000 to 12,000 steps per day. I have also been doing the Runner’s World Holiday Run Streak Challenge. I have completed 11 days in a row. Some days I do just a mile, but my streak is going strong. This challenge has really kept me motivated and I can already feel improvements in my runs.

I am still involved in the Under Armour What’s Beautiful Competition. I have been a part of the What’s Beautiful Community for over a year now and I love it. It is such a strong support of women from all over the world. We compete with each other but we all support each other too. These women are so inspiring and motivating! If you have not checked it out, go take a look at http://www.whatsbeautiful.ua.com and see what you are missing. I will be doing a separate post about the What’s Beautiful Community soon. I am also involved in an Instagram challenge from Under Armour. I have won 2 swag bags of their awesome gear. This is a fun challenge where you post a pic of yourself doing the challenge that is given for that day. They pick two winners every week to win a swag bag and trust me, they are very generous 🙂 To join just follow @Shauna_Harrison @UnderArmourWomen and tag them and use the hashtag #sweataday. Below is a photo of myself in a side plank challenge this week. Keep in mind, she always gives modifications for the challenges. The sweataday challenge is for men and women so check it out!

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I finished the weekend decorating for Christmas. Time seems like it is flying by and the New Year will be here before you know it. I have got to start thinking of my resolutions. Organizing will be one. What is your New Year Resolution going to be?

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