Lemon Herb Chicken

This is a simple, quick and delicious dish. All you need are a few spices and, of course, the chicken! The amount of spices are completely up to you. You can add more or less according to your taste. 

212 calories 
2 servings
10 prep 
15 cook

25 total time 

Ingredients:
Boneless skinless chicken breasts 

1 tablespoon olive oil

1 lemon

Oregano (optional) 

Directions: 1. Cut lemon in half, and squeeze juice from 1/2 lemon on chicken. Season with salt to taste. Let sit while you heat oil in a small skillet over medium low heat.
2. When oil is hot, put chicken in skillet. As you saute chicken, add juice from other 1/2 lemon, pepper to taste, and oregano. Saute for 5 to 10 minutes each side, or until juices run clear. Serve with parsley for garnish.

Grilled Maple Soy Salmon

This is a yummy way to add pizazz to plan ol’ grilled salmon. Taken right out of the pages of The Best of Clean Eating cookbook, it will have your mouthwatering, keep your tummy satisfied and make you forget about those high calorie meals you use to eat!

Ingredients:
1 Salmon fillets or steaks (4 ounces each)
1 Tablespoon pure maple syrup
1 Tablespoon soy sauce (you can substitute low sodium soy if on a reduced sodium diet)

*If you like your flavor with a bit of heat… add (1) Teaspoon of Garlic Chili Paste

Directions: 
1. Place salmon in a large, shallow glass container. 

2. In a small bowl, stir together syrup and soy sauce (along with optional garlic chili paste), and brush on both sides of salmon (or on skinless side only, if salmon has skin). Let sit for 15 minutes.
3. Place salmon directly on grate over medium-high heat for three to four minutes (skin-side down, if salmon has skin). Flip with tongs or a spatula and grill for two to three more minutes, or until salmon is no longer shiny or translucent in the middle. The flesh should be firm and just slightly flaky.

4. Serve immediately.

Nutrients per fillet: Calories: 176, Total Fat: 7 g, Sat. Fat: 1 g, Carbs: 4 g, Fiber: 0 g, Sugars: 3 g, Protein: 23 g, Sodium: 276 mg (will be less if using low sodium soy sauce), Cholesterol: 62 mg

5 Balancing Yoga Poses to help De-stress and Relax your Mind

We all know what it is like to be stressed, or overwhelmed. Being in this state often makes it challenging to get our never ending to do list completed, and ultimately will overwhelm us even more.

Let it allll go
One of the ways I use my yoga practice is to reduce stress, and calm my mind. They help me lighten up. Of course meditation and yoga, and other exercises are great for a over active mind, you will begin to learn to respond more calmly to challenging situations. Balancing poses provide these mini challenges, that will help us practice our scene of calmness off the yoga mat. In addition to de-stressing and relaxation, I will indicate some additional benefits that each of these 5 moves bring you. I have personally found that the following poses will help you create a calmer, happier, and more relaxed version of yourself! 

1. Tree Pose: 
Tree pose is the standing pose of surrender. I encourage you to truly let go, you are not a statue, and do not have to be perfectly still, you can embrace the movement that is your body adjusting to remained balanced. 

Tip: Imagine that you have roots! (I know it sounds silly) but like a tree, that you are growing from the soles of your feet into the earth beneath. Remember to breathe!

Additional Benefits: Tree pose increases balance, focus, memory and concentration and strengthens the ankles and knees.

Contraindications: Recent or chronic knee or hip injury.
MODIFICATIONS + VARIATIONS

Modifications: A) Bring the arms out to the sides for more stability. B) Practice next to a wall, placing a hand on the wall for support.

2. Warrior 3

The reason many people love Warrior 3 is because it is not easy. Even if you have been practicing for years, it can still yank your chain if you hold it for longer than 20 seconds. And it is one of those poses that often makes you forget to breath. This pose requires strength and determination to hold, but honestly, frowning or grunting doesnt make it any easier. Maintaining calm, smooth and breathing will allow you to focus on this pose.

Tip: While you need the core to be engaged, you dont want to squeeze so much that you restrict your ability to breathe properly. 

Additional Benefits: Warrior III improves balance, memory and concentration, and tones and invigorates the whole body.

Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.
MODIFICATIONS + VARIATIONS

Variations: A) Hold on to opposite elbows with the arms over your head. B) Bring the arms out to the sides. C) Place your hands on your hips.

3. Crow Pose

Crow can be really challenging for a lot of people, however, we want a decent challenge to practice our calm responses. Over time you will begin to see yourself responding more positively in the heat of the moment. Approach this pose slowly, and with a lot of acceptance, if you dont get to the point you were hoping for. If lift-off in Crow is easy for you, see if you can keep the breath calm and relaxed as you move in and out of the pose. 

Tip: Place cushions or blankets out in front of you. Fear of falling on our faces can limit your potential of this pose.  

Additional Benefits: Tones the abdominal wall. Strengthens abdominal organs to aide in lower back pain and indigestion. Strengthens arms. Opens the groin. Strengthens the wrists! 

4. Standing Twist Balance

This is a relatively straightforward pose, but adding the twist and taking the gaze away from the security of a spot straight ahead means we really need to focus, stilling the mind. Feel the rotation happen from your navel and rib cage, as you open your heart. Again, remember to breathe! 

Tip: Try your best to keep your weight evenly distributed across that standing foot to help with your balance. 

Additional Benefits: Challenging and invigorating balance posture with many benefits: Stretches hamstrings and hips Stretches adductors Strengthens back and arm muscles Improves sense of balance Calms the mind and improves focus. 

5. Half Moon

Stress can cause us to take things really seriously, so approaching Half Moon in a playful way is best. Of course we all want to hold the pose and dont want to fall, but as soon as you are ok with toppling over out of this pose, it will become a bit easier for you to hold.

Tip: Smile.... Seriously it will help you relieve your stress! :)

Additional Benefits: Half Moon pose improves balance, focus, concentration, and confidence. This posture opens the hips and strengthens the ankles, knees and lower body.

Contraindications: Recent or chronic injury to the legs, hips, shoulders or back.
MODIFICATIONS + VARIATIONS

Modifications: A) Use a yoga brick under the hand. B) Practice against a wall, leaning the back, head and legs against the wall for support.

Variations: Have the lower hand 1-2 inches above the floor balancing completely on the standing leg.

Photo Credit : Google and sites like Yoga Journal and Yoga Basics - it is not easy to complete each and every one of these poses while trying to take images of myself, otherwise they would all my mine! 

Zucchini Noodles with Grass Fed Beef Meatballs and Organic SpaghettiSauce

This meal was prepared completely Organic!

This recipe serves approx 3 people. 

Ingredients: 

4 medium sized organic zucchinis 

2 tablespoons olive oil 

2/3 cup Organic chicken broth 

1 lb Grass Fed Beef 

1 cage free egg 

1 can of organic spaghetti sauce (or you can use this recipe http://www.organicsoul.com/homemade-organic-pasta-sauce/ ) 

Directions: 

1. Wash and pat dry your zucchini. You can then begin making your zucchini noodles, I used the Veggie strip cutter by Pamerped Chef . (make sure to stop cutting the zucchini once you get to the seeds)
2. Add the zucchini noodles, olive oil and chicken broth to large deep pan (i suggest the one you usually make pasta in), set aside.
3. In large mixing bowl mix the beef with your egg and form into meatballs, place on skillet and cook till they are cooked through the center - approx 30 minutes at a medium heat
4. When your meatballs are about half way done you can turn the zucchini noodles on, medium heat as well, stirring or tossing occupationally.
5. Warm sauce in separate pan.
6. Once zucchini noodles are tender and more limp you can you remove them from heat. Drain any extra chicken broth that may be left over.
7. Assemble, and ENJOY.

How my Coaching Business has Changed my life!

In January of 2016 I started my own business coaching individuals online, via social media tools such as Facebook, Instagram, and this Blog, in addition to phone calls, text messages and some via Skype. But it is so much more than just social media interaction. There is just so much more.. behind the scenes.

Before Coaching.. 

I wouldn't say that my life was horrible by any means, simply average. I have always worked as much as I could and eventually found myself wanting more education, and began going to school for my Bachelors of Science in Business Management, which I have truly enjoyed. 3-4 years ago I was diagnosed with Mild Ulcerative Colitis, which not only effected me physically, but led me to be depressed, as the disease was often in control of me. I often spend time with friends and family. Traveled to Dustin's Softball games, and with my full time job, had the ability to travel all over the US, in addition to The Netherlands.  

You may be thinking a number of things, it has only been three months since I started my business, how has my life already changed? or... a college Degree, and trips to The Netherlands... this is far beyond average! 

How it all changed..

I have a mentor from the coaching industry who has expanded my view of the world again, when I was so narrow minded on my capabilities. My self confidence has been boosted beyond belief. My passion and self motivation has been lit like a match under my a**. I have started to find my purpose, believe in myself again, I have started to dream once again, and I learn or improve something about me, either mentally or physically every single day. 

Narrow Minded Capabilities

By continuous personal development and self evaluations I have noticed how narrow minded I was, on what I was really capable of. We were taught when we were younger, that we could be and do anything we wanted to when we grow up. And in many of us, this dies somewhere between our teen years and our early twenties. But why? We start high school, and get our first jobs, where we form our clicks of friends, and after school activities, we get our hearts broken, we get other jobs, we go to college for a career we think we want.. and then, you enter the "real world" where it isn't so great, you are expected to get a 9-5 and be responsible, to play it safe.. and in this journey we often forget that we once were dreamers, we once had visions of impossible things that we wanted for ourselves. To be Astronauts or Presidents.. Instead of being content with life, I have began to dream again! And by dream, I mean, I have started to really see that If i push myself, and really commit to this business that I can accomplish my goals and dreams! 

Self Confidence has been Boosted
Although in this business, I am sharing so many details of my life, or perhaps, others lives, and opening myself up to be criticized by the world, when they see posted transformation pictures, or that I reach out to prospects to invite them to my page or to see if they are in need of my services. I have never once had a poor or bad remark, comment, or irritated person, as it is my goal to leave every person I speak with glad that we spoke. I have become more social! This once half introvert has climbed out of her shelf and into the world of social media, talking with people I hardly know, or only knew from that "one time". This is not easy for someone who really does not WANT attention, or has been shy or the "quite" one. I wake up every morning wanting to talk to people about my business, how I can help them, and just to "shoot the shit". It energizes me in a way that I never thought possible!

Physically 
So many of you know that I have always been athletic, and loved fitness and sport. Also, that I love the gym, weight training has been so fun for me since my early 20's when I wasn't required to do it! (Of course in middle school and high school, I never thought it was necessary, for the sports I participated in, and only did the minimum requirements in the weight room.) I also have always enjoyed running, in high school it was soccer, cross country and track. However, these days my favorite place to run is the forest preserves, or state parks. But since I started school again, my time, more valuable, I started to fall of track with my own physical goals. Since I have started coaching, I have been working out just about every single day, Whether it be a home work out, gym session, Sunday morning yoga, or jog with my dog, I am staying active every day! 

Mentally - Self Development 
One of the core values of my business is personal development, and I complete personal development of my own every single day! Most often, it is while commuting to my 9-5, I will listen to an Audio Book, or Podcast, but they are so very inspiring and motivational. They have had a remarkable ability to change my mindset. Self help books like You Are A Baddass by Jen Sincero, the 10X Rule by Grant Cardone, and Wellth: How I Learned to Build a Life, Not a Résumé by Jason Wachob have all inspired me to not only change my life, but to help other individuals change theirs! Podcasts like MWF Motivation, and The School of Greatness with Lewis Howes have all but boosted me up and changed my mindset to focus on the positives. To, accept what i cannot change, and change what I cannot accept. When personal development became a core value of my business, I thought to myself, "well, I am a full time college student, I am constantly reading books for school, writing papers, putting together power points, I am continuously developing.." I am proud to say, that I wasn't, but I am now, and I just cannot get enough. Never did I think that a book or audio book would skew my thoughts or outlook on myself, or my life. 

Passion
So often, we are searching for our purpose in life. As we are either not fulfilled by the 9-5 job that we thought we would love, or we frankly just ended up finding and saying "it'll do". Helping others has always been a passion of mine, and with coaching I get to help individuals reach their goals.. how frinken cool and rewarding is that? And to take it 10 steps further, I dont plan to just stop at coaching, I want to help others in all areas of their life, physically, mentally, online, in person, ANY way I possibly can! 

Just by starting my coaching business in January, I have found my passion, and higher purpose in life! I have changed my mindset, and fell in love with personal development, both physically and mentally, I have gained self-confidence, and have began to dream again! 

xoxo, 
Brittany