Sunday, April 27, 2014

Clean Eating Waffles

All I can say is that these were a HUGE hit with my daughters! 

Clean Eating Home Style Waffles


  • 1 3/4 cups whole wheat pastry flour
  • 2 cups milk (non-dairy milk works too)
  • 2 egg whites
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1 tsp baking powder
  1. Preheat waffle maker (since there is no fat in the recipe, be sure to use a non-stick brand).
  2. Whisk flour and baking powder in large mixing bowl.
  3. Add milk.
  4. Add eggs.
  5. Whisk in vanilla and cinnamon.
  6. Pour in to waffle maker and cook!
  7. Top with fresh fruit!

Storage:  If you end up with more waffles than you can eat, let cool, place small pieces of parchment paper between each waffle and place a stack of them in a Tupperware container or in a large Ziplock bag.  You can keep them in the freezer for up to 4 months.  When you are ready to eat, pop them right in the toaster!

Recipe Source: www.thegraciouspantry.com 

Friday, April 25, 2014

Crock Pot Buffalo Chicken Lettuce Wraps

Buffalo Chicken is such a popular recipe so I'm sure this one isn't quite as new to you.  Yes, you can use this recipe as a dip with tortilla chips or even on whole wheat tortillas for chicken wraps.  I, however, tried something new. I swore up and down that I would never replace a sandwich bun or wrap for lettuce, but I thought I'd give it a try.  I was pleasantly surprised!  They were delicious!  This recipe makes plenty to have for leftovers, so, my husband took chicken wraps for his lunch a couple of days this week and I stuck with the lettuce wraps.  This is definitely something I will be adding to my lunch/dinner rotation. 

Crock Pot Buffalo Chicken, Lettuce Wraps, Clean Eating Crock  Pot Meals


  • 3-4 lbs boneless, skinless chicken breats
  • 3/4 cup chopped onion
  • 3 Tbsp minced garlic
  • 16 oz organic chicken stock
  • Franks Read Hot Sauce
  • Tabsasco


  1. Add chicken, onion, garlic, and chicken stock to your crock pot.  Cover the chicken with Franks Red Hot JUST enough to cover.  Add Tabasco if you want it to be spicy or replace Franks with Tabasco.  Tabasco has A LOT less sodium so I actually chose to use Tabasco with a little bit of Franks. 
  2. Cook on low heat for 7 hours.  
  3. Once cooked, set aside 1/2 cup of broth and pour out the remaining.
  4. Return the chicken and 1/2 cup of saved broth to the crock pot and cook on high for an additional 30 minutes. You should be able to easily pull apart the chicken.

You can serve as an appetizer, quick dinner, as lettuce or tortilla wraps, or even as a dip!  It's a pretty versatile meal!  


Recipe Source:  www.heandsheeatclean.com

Wednesday, April 23, 2014

Weekly Meal Plan Update Right Here!

Health and Fitness Motivation

Good Wednesday Morning! I have been a TERRIBLE blogger lately because I haven't posted much about my progress and meal plans.  Even though I didn't post it, doesn't mean I wasn't still on track!  I have been continuing my journey with the 21 Day Fix nutrition plan and have decided to implement some Turbo Fire into the mix!  I know in my last update I said I would be doing Brazil Butt Lift; however, I realized that I wanted something that was a little more intense with cardio, especially with the Easter holiday.  So it's the week after Easter and for some, you may still be in that candy coma!  I can honestly say that YES, I had a little more candy than I planned, but I did stay right on track with my meal choices.  It happens.  I am certainly not perfect.  I wouldn't say I over-indulged and felt sick, but those little mini Reese's Peanut Butter Cups are so good!!  

Snickers Shakeology RecipeI have to admit that I was able to curb the sweet tooth craving with one delicious drink.  Shakeology of course! I had it all planned out.  When my girls woke up in the morning I would immediately make my Snickers Shakeology.  That way, when the candy would begin to pop out of the eggs, I wouldn't be tempted.  It actually worked out really well and my willpower definitely held strong (for the morning at least)! It was also nice to remind myself that even though I was adding a little extra calories to my shake, I was getting my daily dose of nutrition.  Shakeology has really done wonders for me.  Aside from the benefits like curbed cravings, increase in energy, and just an overall GREAT feeling, you really can't beat the convenience!  I love that if I am faced with poor food choices, or if I just plain old feel like it, I can add in a second shake for the day.  I actually did that on Easter.  Even though I did great in the morning, I found myself picking at some Easter candy throughout the afternoon.  It turns out my four year old got sick over the entire holiday weekend and the two of us were stuck in the house. With all of the temptations of the day and the food choices that I knew I would be faced with for Easter dinner, I had an extra shake in the afternoon for lunch.   It worked like a charm!  My portion sizes stayed in check and I didn't give in to the treats that were set out after dinner.  It has also been nice to have my Shakeology on days where I am in the car for a meal.  I  had to go out of town last evening and knew I would be in the car from 4:15pm-6:00pm.  I didn't want to mess with making something or going through a drive-thru, so I made a shake and put it in my thermal lunch tote for when I got hungry. Again, it worked like a charm!  I will be taking advantage of that convenience again on Sunday.  

So anyways, here is the meal plan that I am following for the week! I added in a new dinner (which I will be making today)!  I am also sticking to my usual snacks because that is just what works for me.  It is color coded according to the 21 Day Fix Plan.  I have been using this plan since February and LOVE IT!  It doesn't get much easier.  I have a list of foods to choose from and if it fits in the color coded containers, then I can eat it!  I know that if I really want to tighten up what I'm eating then I can do so.  I am in no way starving between meals or digging through the pantry and fridge.  It's plain and simple....IT WORKS!!
Clean Eating Meal Plan, 21 Day Fix Meal Plan

So I've been running exclusive 21 Day Fix challenge groups every 4 weeks since the program came out.  The results have been absolutely amazing!  I can tell that the confidence in the ladies who have joined the groups is shooting through the roof!  Each group I bring along some new challengers as well as previous challengers who are wanting to do another round.  Here are just some of the updated progress measurements that have occurred in the past couple of months:

* 6 lbs and 9.25 inches in 21 Days
* 14.2 lbs and 11.5 inches with two rounds of the 21 Day Fix
* Down 11.5 inches in 21 Days
* Down 18 lbs and 14 inches since January with clean eating and Shakeology, followed by the 21 Day Fix!
These don’t even count the non-scale successes like being able to stick with a fitness program, getting in the habit of meal planning, consistency getting enough water intake throughout the day…and the list goes on.    All it took was the decision to say, “I can do this!”  
Health and Fitness Motivation

As for my workouts, as mentioned above, I am doing a mix of 21 Day Fix and Turbo Fire.  I've been doing the 21 Day Fix workouts since February and want to switch things up!  I am incorporating the intense cardio of  Turbo Fire with the strength training of 21 Day Fix. I am loving it so far!  I definitely plan to continue on this path.  

Turbofire Workout
As for this week, my workouts are as follows:
Monday: Fire 40
Tuesday: Upper Fix
Wednesday: HIIT 25 and 10 Minute Abs
Thursday: Lower Fix
Friday: HIIT 25 and 10 Minute Abs
Saturday: Dirty 30
Sunday: Yoga or Pilates Fix

As a Beachbody Coach, you probably think that I LOVE working out.  The truth is, I don't!  I have the same time conflicts as everyone else. The one thing that keeps me going is that feeling that I have when I have completed a workout.  I love checking it off my list for the day and I love the energized feeling that I have for the rest of the day. Results are addicting.  By staying focused and on track, the results happen and it actually becomes HARD to QUIT!

Fitness Motivation

So now I challenge  YOU.  It is almost May and you know bathing suit season is just around the corner! Will you be the one walking around in confidence this summer season or will you have that cover up on hiding your body?  I am running TWO challenge groups in May.  Both will provide you the support, accountability, and motivation to stay on track and reach your goals.  I  have an exclusive 21 Day Fix group beginning on May 12th and a 30 day Health and Fitness group (using any Beachbody program) beginning on May 19th. I would love for you to allow me to help guide you on the path to a healthy lifestyle!  
Fitness Motivation

If you are interested, please fill out the application below and I will be in touch! 

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Tuesday, April 15, 2014

Homemade Salsa

I don't know about you, but salsa is pretty popular in my house!  Even my 2 and 4 year old like it!  So, I'm sure no surprise to you, I decided to search for a healthy recipe that I could try.  As expected, I found a fantastic one!  I found this recipe at www.eat-yourself-skinny.com.  I followed it exactly as is but I am going to note a couple of changes that I will make the next time I make it.

Health Salsa Recipe
  • 1 white onion, roughly chopped
  • 1 or 2 jalapenos, roughly choppsed
  • 1 clove garlic, chopped
  • 8 roma tomatoes, chopped
  • 1 (15 oz) can diced tomatoes (no salt added)
  • 1 (4.5 oz) can green chilies
  • 1 handful of cilantro
  • 1 Tbsp fresh lime juice
  • 1 packet of Stevia
  • 1/4 tsp sea salt


  • It's pretty simple.  Place all ingredients in a food processor and pulse!  You can make it as chunky or smooth as you'd like!
  • Serve and Enjoy!
    Health Salsa Recipe
Nutritional Content for 1 Serving (1/2 cup)
Calories 34
Fat 0 g
Carbs 7 g
Fiber 2.2 g
Protein 1 g

Ok so this salsa is absolutely delicious, but there are a couple of changes that I plan to make. First, I plan to stick with all fresh ingredients next time.   It had a bit of a strong tomato taste (my opinion only), so I may just stick with 8 or 9 tomatoes and keep it at that.  


Friday, April 11, 2014

Lemon-Rosemary Chicken

Since chicken is the primary meat source that my family eats, I'm always looking for ways to spice it up.  I came across a really cute blog with great recipes, which is where this one came from.  It is www.eat-yourself-skinny.com.  It was very simple to make and definitely a hit at the dinner table! 

  • 4 skinless, boneless chicken breasts
  • 3/4 pound small red-skinned potatoes, halved
  • 2 sprigs fresh rosemary 
  • 1 Tbsp rosemary leaves
  • 1 clove garlic, smashed
  • Pinch of red pepper flakes
  • Juice of 2 lemons (squeezed halves reserved)
  • 1 Tbsp extra-virgin olive oil
  • 2 tsp sea salt

Lemon Rosemary Chicken, Clean Eating, Health Dinner Ideas
Before Roasting in Oven
  1. Preheat oven to 450 degrees F.
  2. Cover the potatoes with cold water in a saucepan and salt the water.  Bring to a boil over medium-high heat and cook until they are tender (about 8 minutes).  Drain and set aside.
  3. Pile the rosemary leaves, garlic, 2 tsp salt and the red pepper flakes on a cutting board.  Mince and mash into a past using a large knife.  Place the paste in a bowl and stir in the juice of 1 lemon as well as the olive oil.  
  4. Add the chicken and turn to coat.
  5. Heat a large cast-iron skillet (I used a cast iron grill pan) and add the chicken.  Cover and cook until browned, about 5 minutes.
  6. Turn the chicken and add the potatoes to the skillet.  Drizzle with the juice of the remaining lemons.
  7. Add the rosemary sprigs and the squeezed lemon halves to the skillet.  Transfer to the over and roast, uncovered, until the chicken is cooked through (about 25 minutes). 
This was delicious served with some brown rice and steamed broccoli.

Lemon Rosemary Chicken, Clean Eating, Health Dinner Ideas
Finished Product!!


Tuesday, April 8, 2014

Southwestern Salad

I came across this recipe through the Beachbody Website around Super Bowl time.  I posted in on my LIKE page because it looked so good but I never had a chance to make it, mainly because I forgot about it! I decided to give it a try for lunch today and it was delicious!  The recipe makes 8 one cup servings, which is perfect for either dinner for the family or lunch for the week!

Clean Eating Recipe, Southwestern Salad
  • 2 cups cooked brown rice
  • 1 (15 oz.) can black beans, drained and rinsed
  • 2 cups frozen whole-kernel corn, thawed
  • 1 medium tomato, finely chopped
  • 2 green onions, finely chopped (I didn't have any so I used about 3/4 cup chopped sweet onion)
  • 2 Tbsp. Extra-Virgin Olive Oil
  • 1/4 cup White Wine Vinegar
  • 1/4 cup fresh cilantro, chopped
  • 1 medium jalapeno, finely chopped (or cayenne pepper to taste)
  • 1 tsp. mild chili powder


Combine all ingredients in a large bowl and mix well.  For best flavor, cover and refrigerate for at least an hour before serving.

Options:  You can eat as is or you can serve over lettuce/spinach.  

Nutritional Information (per serving):
Calories: 157
Sodium: 159 mg
Protein: 5g
Fat 4g
Carbs 26g
Saturate Fat 1g
Fiber: 5g
Cholesterol: 0mg
Sugar: 2g

Monday, April 7, 2014

My Over-Indulging Weekend and How I am Going to Rebound!

Happy Monday!  So I didn't do a weekly meal plan update last week and thought that I would fill you in on what's been going on in the Decker house.  Just because I didn't give you an update doesn't mean I wasn't still following my 21 Day Fix plan.  I went in to my last week of the 21 Day Fix (last week) feeling GREAT!  I was down a few pounds and ready to rock the double workout schedule for the final days.  I got through the first 4 days with no problems and then Friday hit.  My family was going out of town for the weekend which meant I had to get my meal planning, grocery shopping, and packing done by Friday night.  I knew the craziness was coming, but it obviously didn't settle in until Friday.  By the time I got everything done on Friday it was dinner time, followed by some family time, bedtime routine, and I ended up falling asleep with my daughter when putting her to bed!  You know what that means....NO WORK OUT.  It completely threw me off schedule.  Why didn't I get it done in the morning?  Because I ended up getting completely distracted and pushing it off.  So, I of course had all intentions of getting up early Saturday morning and doing to catch up, and then finish catching up Sunday evening once we were home.  And you know what?  NONE of that happened!  I got so off my typical routine that I was completely off track for 3 full days.  

Health and Fitness groupsSo, what did I do this weekend?  My family and I went to Hershey, PA early Saturday morning until Sunday afternoon.  We had a great time going to Disney on Ice, stopping by Chocolate World, the Hershey Zoo, and of course, getting Hershey Ice Cream!  I have to admit, although I had my meals all planned out, NOTHING worked out! I did pretty well with food choices on Saturday morning/mid morning because I had a double Shakeology.  Our Disney on Ice show was at 3:00pm.  Of course, walking in to an event like that is filled with the smell of pop corn, cotton candy, nachos, and more!  Needless to say, I blew it.  I over indulged in junk and it didn't get any better from there.  We didn't have a normal dinner because we were full from the show, so what did we do?  We stopped and got some ice cream!  Ugh!!   I swear everywhere I looked I was being handled a piece of chocolate! The rest of the weekend was much of the same ending with me going to bed last night feeling bloated and terrible.  And you bet, the few pounds that I lost over the past 21 Day Fix round came back.  Yep, it was like the past 21 days never happened.

Let's face it.  We all have had weekends like that.  Even though I am a Beachbody coach, it doesn't mean that I am perfect with my health and fitness choices 100 percent of the time.  I'm human!  My will power was too much for me to handle and I burst!  I'm pretty sure that was my first weekend that got completely out of control in MONTHS!

To put some icing on the cake, I had several of my challengers checking in after finishing up my challenge group with great results!  Anywhere from 3 to 9 pounds and 5-12 inches in 21 days!  AMAZING!  And there I was, sitting in the car feeling guilty...

So the big question is, how am I going to recover?

Health and Fitness Group starting April 21st!For starters, my plan for the next few weeks is to continue with the 21 Day Fix nutrition plan but switch up my work outs.  I LOVE the 21 Day Fix work outs, but I also like change.  I've done two rounds of the 21 Day Fix; so, I am going back to an old program that I have, Brazil Butt Lift!  I did this program last Spring (before even knowing about Beachbody) and didn't get results because I didn't have the nutrition end down.  I was that "low fat" "100 calorie" food eater who was trying to eat less in order to lose weight.  It just doesn't work that way!  So, I can proudly say that my first work out is in and I am spot on today!  I had my Shakeology for breakfast, my egg whites and veggies for mid-morning snack, cinnamon dusted apples with cottage cheese for lunch, and I am ready to bounce  back and get back on track!  The weekend is behind me and I am only moving forward from here!  I can already feel the soreness from my first Bum Bum workout!  

Fitness Motivation - Online Health and Fitness group beginning April 21st!

So here is my meal plan for the week!  I am trying a couple of new recipes this week and definitely plan on sharing if they turn out good!  I'm sticking to my routine of snacks and switched up a couple of dinners.  All of my recipes can be found under the Clean Eating Recipes tab.

Customizable Meal Plan, 21 Day Fix Meal Plan, Clean Eating

I, of course, am including my daily dose of Shakeology.  I love that I have such an easy breakfast that is providing me with my daily dose of nutrients for the day, curbing my cravings, keeping me full by having the proper carb to protein ratio, and giving me natural energy.  I have to say that I was hesitant on drinking Shakeology at first.  I was afraid that I wouldn't like it, that I wouldn't stick to it, that I was wasting a lot of money, and that it wasn't what it was all cracked up to be. I was wrong in EVERY SINGLE aspect.  Shakeology has played a huge role in helping me stay on track with my nutrition throughout the past 10+ months.  Sure, I have a bad day here and there, but I always have a healthy meal that I can fall back to when I am in a pinch.
Online Health and Fitness Group beginning April 21st!

All in all, I am completely focused and have full intentions of getting back and staying on track.  Summer isn't too long away and our next mini family get-away is to the beach in May!  So, I want to make sure I am ready for warmer weather and feeling confident in a bathing suit while taking my girls swimming.  I am excited about my new challenge group that started today.  I can feel the excitement and determination among all of the challengers and I have full confidence that we are all going to get GREAT results!  On MONDAY, APRIL 21, 2014, I am starting a NEW 30 Day Spring Slim Down Group.  I am going to provide meal plans, support, accountability, and motivation to keep everyone on track and looking great for summer! No one left behind and NO MORE EXCUSES!!!  Spots are beginning to fill up, so if you are interested in grabbing your spot, please fill out the form below and I will be in touch!  

Here's to another new week!!

Fitness Motivation

Fill out my online form.
Fitness Motivation
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Tuesday, April 1, 2014

SPRING Slim Down Challenge with Support and Accountability

It is officially April and I don't know about you, but I am ready for the Winter weather to be GONE!  Here in Central PA, the snow and cold temperatures just don't seem to want to stop.  It has been such a long Winter.   I'm hoping that today's sunny and 65 degree weather is a sign that warmer weather is on its way!

 I know a big Spring project on my to-do list is to organize my closet.  I know my closet is filled with clothes that I don't wear anymore so I need to do a little cleanse!   The good news is, I don't wear some of those clothes because they are just too big.  Yay!  That means a shopping trip is in the near future! This time last year I began THINKING about joining my friend's Beachbody Challenge Group.  When I say  thinking, I really mean it.  Although being a coach was in the back of my mind for quite some time, actually joining a challenge group was not.  Like many, I didn't want to make the investment and kept thinking that I didn't need some silly group to help me get healthy and lose weight.  So, I purchased a Beachbody fitness program (Brazil Butt Lift) and tried to figure it out on my own.  I was doing pretty good with exercising. I got my workout in every night for about two weeks!  THAT was an accomplishment for me.  When I didn't see the number on the scale go down, and when I really didn't feel ANY different, I started to re-consider this whole challenge group thing.
Successfully Fit April Challenge Groups 
It took me two solid months of "thinking" before I finally took the plunge.  To be exact, it was a June challenge group that I ended up joining. The thing that pushed me over the edge of realizing that I needed to do something was when I pulled out my summer shorts. I realized that my shorts felt a bit snug.  Ugh!  Isn't that the WORST feeling?  So, I committed to the group, was determined and consistent and not only fit comfortably in my shorts, I went down a size!

 When I walked in to the mall the other day and saw all of the shorts, tanks, and even bathing suits, I didn't get that pit in my stomach.  I didn't think to myself that I was dreading putting any of that on this year.  And you know what, it felt good not to have to worry about that!  

At this point, I have to ask, how are YOU feeling about the warmer weather wardrobe?  Are you worried about how your light weight clothes are going to fit? Did you over indulge a bit too often throughout this long, terrible winter?  

I can tell you that it's NOT too late to do something about it.  In fact, it is the PERFECT time to make the commitment of bettering your health and well-being.  I want you to be the positive influence among your friends and family due to the decision that you made on transitioning into a healthy lifestyle.  While I am not a nutritionist or fitness expert, I can support and teach you through my experience.  I am a mom of two toddlers with a busy, hectic schedule.  I have found a way to transition my family into a truly healthy lifestyle and I have authentic experiences to share.  

I am officially inviting YOU to join my Spring Slim Down Challenge Group!  So here is how it works.  You can take some time to read through the details, then, if you are interested, you can fill out the form below.  I will be in contact with you within 24 hours to answer your questions and to let you know if I have a spot available.  

Here are details:

Beachbody April 2014 Promotion
 It begins on APRIL 21, 2014 and lasts for 30 days. Throughout the 30 days I will teach you how to make exercise a part of your daily routine by matching you up with a Beachbody fitness program like T25, Brazil Butt Lift, P90X3, and more to meet your needs.  I will recommend a program that fits your ability level and that you feel works with your time commitments as well. You can also take advantage of one of the two APRIL PROMOTIONS!  FOCUS T25 OR BRAZIL BUTT LIFT!  And yes, it's true. ALL of the workouts within T25 are only 25 minutes!!!
Beachbody April 2014 Promotion

In addition to the fitness program, I also require that you replace 1 meal a day with Shakeology. Shakeology is a meal replacement shake that is all natural, helps you lose weight, controls your cravings, keeps you full, and gives you energy to get through your workouts and the other responsibilities of the day. A Beachbody Challenge Pack comes with a one month supply of Shakeology, so, I only require that you drink it for the duration of the group.  I know you can think of every excuse in the book to not drink Shakeology.  You don't have time to make it, it's too expensive, you don't want to drink it forever, etc. Although I stand behind Shakeology 100%, you can decide for yourself at the end of the group whether or not you would like to continue with it.  No strings attached! Shakeology is not a protein shake.  It is an all natural nutritionally dense shake. The reason I require Shakeology is because when you are learning to change your eating habits, as well as adding in exercise, this is one meal every single day that you know you are eating the right portion size, the right food combination, and that you are fueling your body with your daily dose of nutrition. I will teach you how to plan out your meals, how to pair foods together to give you energy and lose weight, and give you all kinds of recipes to help make your meals easy and delicious!  I do not personally recommend recipes unless I, and my family, have actually tried AND liked them!  

As part of a Challenge Group, you will be enrolled into my closed online support group through Facebook.  In this group I will help you to set your health and fitness goals, I will post daily tips, motivation, accountability, and even give you access to customizable meal plans!  You will be required to do a quick check in each day and post when necessary.  It is truly a great place to feel connected to other people who are going through the same feelings as you! At the end of the 30 days you will have the option to move into my next 30 Day group, or you can continue on your own without the support of the group.  It is totally your decision! 

Successfully Fit April Challenge Groups

Does this sound like something you would like to do?  Then don't delay!  There are a limited number of spots available!! I like to keep my groups small because it allows me to provide you with the individual attention that you deserve!!!

Fill out the application below to reserve your spot and/or get more information!

Fill out my online form.
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