A Clean Day of food

Myself and a few others are on a mission, to eat the "cleanest" we can for 100 days. Hopefully you have decided to do this along with me or with a friend or even your whole family, they could probably use it too! Today is day 4 and being the weekend, (toughest time) I have to have my plan in place. There is always something happening that we might have to be prepared for. Tonight I'll be going out, but I will eat something (protein) before I go, limit my alcohol to 1-4oz. drink and be mindful of my goal when I get there, so I don't just pig out on everything I see. I'll take a small portion of good foods and not go back for seconds. Here are a few things I eat on a regular basis that are super quick to make, packed with nutrition and yummy. Let me know what you think! If you have a quick, nutritious meal you'd like to share, bring it on :)

For Breakfast- under 5 mins
Protein Smoothie
-1 1/2 scoops vanilla whey protein powder (EAS at Costco)
-6 oz water
-handful of frozen berries
-large tablsp greek yogurt
-cinnamon
- 1/3 equal packet (stevia is better for you)
*be careful w/ smoothies, all ingrediants can add up. think 15-20 grams of protein per meal and about 2-400 calories

Lunch -under 5 mins
Lettuce Wraps (photo)
2-3Romaine Leafs
3-4 oz. sliced turkey breast
1 oz slice of white cheese in thirds
1/2 cup taboule (Yorgo's at Shoprite real ingrediants)
2 tablsp hummus (Yorgo's at Shoprite real ingrediants)

This meal above, although simple, is delicious, crunchy and packed with nutrition.

Dinner- 10 min. prep
Chicken Marsala
3tbsp whole wheat flour
3 tbsp white flour
1/4 tsp white pepper
1-1/2 lbs chicken cutlets
3 c. mushrooms
2 tbsp sliced shallots
1/2 c. marsala wine
1/2 c. low sodium chicken broth
2 tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf

Combine flours & pepper. Dredge chicken, set aside.
Coat large non-stick pan with cooking spray, heat on med. Add chicken and saute until light brown, 2-3 mins per side. Remove and keep warm on plate.
Add mushrooms and shallots to pan, stir for 1 -2 mins. Add wine, reduce to glaze, scrape loose bits from pan. Reduce heat, add broth parsley, thyme. Stir, until broth reduces by half.. Return chicken to pan ans simmer 5 mins.

4 servings (pay attention here to portions)
224 cal, 2 g fat, 20 g carb, 400 sodium, 1 g fiber, 27 protein

*Bake a sweet potato for a side or just have steamed veggies

Love & Health,
Kyle

100 Days from now...

100 Days from now it'll be July 1st! Can you believe it? After going to the shore this past weekend and feeling that delicious sun and enjoying the sound of the ocean, I started to feel.. just for a second.. that this was the start of the summer season. I actually started to panic a bit, Yes, I panic too, the thought of baring your legs or even your toes can be a bit daunting, let alone having to put on a sleeveless blouse or a bathing suit. But then I realized we all have 100 DAYS!!! One Hundred Days to accomplish some great results with our bodies.

So if you started today..Picture your body after working out and eating right after ONE HUNDRED DAYS! WOW..What do you see? A flatter tummy, a stronger body,a rounder tush, better arms, thinner thighs, better flexibility? You CAN achieve any or ALL of these goals by July 1st. It's time to make a decision on what you would like to accomplish with your body and how your going to get there. You have plenty of time to make changes, but you MUST START NOW and have a plan. Here are a few ways to get started:

1) Hire a trainer, with a friend or two! (plug here:) from $35-$45, you'll be held accountable, stay consistent, challenged and taught how to put the "bang for your buck" exercises to work for you and not waste a precious minute!
2) Spring clean that junk food OUT of your house!
3) Start strength training! 3x per week, MUSCLE IS your metabolism..(your fat burning power)
4) Do intervals, fast walk, run, bike, swim, spin, find something you like and DO IT!
5) Get some good recipes to follow and pack the fridge with all the good stuff every week!
6) Have healthy snacks (fruit,nuts,veggies) handy in your car and handbag so your never without food.
7) Get a friend, make a pact, and do your workouts together, more fun that way.
8) Start drinking more water, your energy, skin, health will improve greatly
9) Cut out the sugar and replace with fruit.
10) Greatly reduce your breads, crackers, cakes cookies and candy for 100 days..(toughest one for me)

I have 2 openings for training..Your results can happen in 100 days...
*Check out below what we do in our semi-private training sessions

I'd love to hear what YOU want to accomplish and how you plan on getting there!

Happy Training,
Kyle

Dumbell Swings SB Pushup w/ pike