Not much to report this week except for almost breaking my damn neck snowboarding Friday… Worth it to get that not so great of footage of us bombing down the beginner hill 🤪 Full video is on my IG/TikTok. I mean, how do people really use selfie sticks down the mountain– takes some serious talent.
We cooked some pretty amazing meal prep’s this week so wanted to bring you 2 recipes that are SUPER easy to cook and very yummy to eat. I am calling this Chicken Sausage and Veggies over Basmati Rice. Honestly the easiest and cost effective meal for the week. Ingredients: – 1 cup basmati rice – 1 package of chicken sausage links -1 bag of mixed frozen veggies – 1 Tbsp Soy Sauce – 1 Tsp Coconut Aminos – 1 Tbsp Sriracha
Directions: 1. Cook rice according to your package. I used a rice cooker but you can use microwaveable rice, it makes the cook time 100% quicker 2. Cut up chicken sausage and cook in air fryer at 400 for 8 mins (You can cook on the stove) 3. Microwave veggies in their bag according to package directions 4. Once rice is cooked, dump rice and veggies into a bowl. Mix in soy sauce, aminos and sriracha 5. Separate into 4 separate meal prep containers and top with equal amounts of chicken sausage DONE! Makes 4, Macros: 288 Calories, 23g Carbs, 11g Fat, 17g Protein
Now this one, I made for dinner, but I did not track the macros because I was in a hurry. Ground Chicken pasta with Kale and Alfredo Sauce.
Ingredients: – 1 lb pack of ground chicken -1 box of Banza Protein Pasta – 1 Jar of Basil Alfredo Sauce – 3 Cups of Kale – 2 cups of Mushrooms sliced – Red pepper flakes/ Feta / Parmesan cheese for topping
Directions: – Cook ground chicken until 3/4 way cooked, add mushrooms and saute until tender – While chicken is cooking, cook pasta according to package directions – Once chicken is cooked through, add the kale and cover until wilted, about 2 mins, stir and then cover until pasta is done – Once pasta is done, drain and add the pasta back to your pan – Stir in chicken mixture and add alfredo sauce, let simmer until heated throughout, about 2-4 mins – Serve and top with cheese and red pepper flakes.
Short but packed with lots of flavor in this episode. I was thinking of going back to filming my meal preps and my dinners and posting them to my Youtube. Thoughts? Would we like those to come back?
If so, drop a comment or send me a message on the social platforms and we can see how we can get creative with it!
Hope you enjoy these recipes and if you try it please let me know how you liked it!
Until next time! You are enough, you are doing your best– stay fearless 🖤 -T
This past year I have been through hell and back; yet I have risen to the top of my game and there is absolutely no fucking way I am looking back.
Heart break, depression, stress, life changes and eating disorders. I have experienced it all and yet, I refuse to let that define me or kick me off my game.
With 16 days left in 2019, I intend to make it the best ever, leaving the negative in the past and I challenge you to do the same.
Know everyday will not be filled with rainbows and butterflies but if you are dealing with challenges, know that it is life and it goes on. Accept with gratitude and allow yourself to see beyond the surface of what is occurring in your life.
One thing I am thankful for is the human body and its ability to preserver under the most traumatizing and stressful circumstances. It is one thing I am very grateful for and why I have chosen to not only share my journey with you but to shift my mind set, focus on self love, dedicate myself to my fitness goals and get right with my nutrition.
So now that you are feeling all inspired, I wanted to share with you today’s Leg Day workout, a new Kodiak Muffin recipe and my Meal Plan for the week! Hopefully this will inspire you to put your best foot forward now and not wait until the “new year new me” BS.
212g Dark Chocolate Kodiak Cake Pancake or Muffin Mix
3 pieces of mini peppermint candy cane
1/4 cup All Natural Apple Sauce
1 Cup unsweetened vanilla Almond Milk
1/4 Cup Unsweetened Apple Sauce
1 Large Egg
12g Coconut Sugar
1 tsp Peppermint Extract
Directions:
Preheat oven 375 and grease a 6 count muffin tin
Mix all ingredients until batter consistency
Scope 1/4 of mix in each muffin tin
Place 3 mini candy canes in a plastic bag and break into pieces
Top each tin with candy pieces
Bake 18 mins, check with toothpick, if not clean bake another 5 mins.
*baking times may vary*
I prepped these muffins for a yummy mid-day snack but check out my full meal plan for the week below:
If you are wondering, I am sitting at 159gC | 69gF | 131gP
Breakfast: My kodiak Sandwich which I have featured in previous blogs
Snack: Peppermint Chocolate Muffins
Lunch: Green Beans, Broccoli and Ground Turkey
Snack: Quest Nutrition Bar
After the Gym I like to have my Pumpkin Protein Shake
Dinner: Chicken or Tilapia (not prepared), Green Beans and either Rice or Sweet Potatoes I will prep in the Air Fryer
Now that you are fueled with some festive Holiday treats and a sample meal prep, it is time to put in the work.
Today’s workout was fire.
*Consult your physician before beginning a fitness or nutrition plan. For customized workouts and meal plans, email coachtina.teamfearlessfitness@gmail.com to get started today*
Always start with a warm up, today we were focusing on legs so we needed to activate our glutes, hammies and quads before tackling below.
Trust me this workout will get ya so please stretch, drink lots of water and have fun! If you try our recipes or workouts, please tag us! We want to hear how it goes, we love the feedback.
Thanks again for stopping by! May you have a blessed Sunday and remember:
“Self love is the greatest middle finger of all time.”
Until next week, be kind, love each other and stay fearless.
My hands are ripped and the only cure is to sit in my favorite coffee shop and blog.
Yes, you heard that correctly. Dave Castro, killed me and murdered my hands in the Crossfit Games Open Series this year. I RX’ed (did it as prescribed) the workouts except for 19.3 and I while I am proud AF, I am now trying to not have Rhabdo.
I did not register for the OPEN this year– I honestly didn’t even think I would participate in the workouts since I was just coming off of Injury Reserve due to a hip flexor strain and I have stopped conditioning since moving; so technique has just been shit.
What changed my mind?
The CrossFit Lehi community changed my mind– They push me, they inspire me and they have coached me like no other has before.
Accomplishments in the month I have been with CFL:
I nearly hit my muscle up– I lacked confidence which held me back more than anything. (See for yourself)
I RX every work out regardless if I can do the moments, I try.
I have finally feel strong to attack Hand Stand Push Ups and Chest to Bar Pull ups in a WOD
I walk into the gym everyday and smile at every moment because I now have confidence, which I 100% lacked before coming here.
One thing I have learned at CFL is that it starts with having a strong foundation of each movement and the rest will come. Slow down, practice, have patience. I have also learned you can’t go hard 100% of the time all the time… rest days are key. I can’t wait to see how the coaches unlock more in me. This is just the begining.
So what is next. . . Some of the Street Parking Utah fam and I have signed up for a Team Competition hosted in Park City; The Mountain Meltdown— we are competing in the Gnarly division which is doing all events with a vest and weight. I am so excited to tackle this with my SP Fam! I will be purchasing my new Hero Go Pro this weekend so we will have some Epic Videos. Stay tuned.
Until the next competition… I will be continuing to spread the UTAH FOODIE love to you all in hopes to have you visit me or to have you move here; don’t worry if you need a job we are hiring too [insert shameless work plug].
My last blog post blew in two of my favorite people; my dad and Jimbob.
*Jim is not a photo lover so unfortunately no selfies were taken– but he was here!
Dad and I did so much exploring; from food to shooting at the range to looking at houses so he and mom could finally move here already.
We spent a lot of time on the range, getting me used to shooting my new Sig365. Safety first! We spent a long day doing safety drills and lessons. Then went spent a good 2 hours in Sheels, which is the biggest sporting store ever. I mean literally they have everything you ever need for the outdoors, fitness, and so much more! Closest one to my bay area friends is Reno though. Good luck with that drive…
We were so hungry after that the only cure for a long day was food like my Noni used to make. Homemade italian food. Introducing Siragusa’s, Taste of Italy.
Every dish we ordered was so delicious and brought me back to childhood days of visiting my grandparents. My Noni and Nono would cook the best italian food, and it made me miss them so much. You ever have those moments where you smell something and it just hits you in the face with memories. Yeah, that kind of good.
We had the Cheese Garlic Bread, Dad ordered Lasagna and I had Sweet Potato Gnocchi. The alfredo sauce they make is so creamy and light, definitely try any dish with this sauce. It is killer. It was great since this was after a day of Crossfit and shooting. Talk about carb restoring haha. Is that a thing? I don’t know; it is now.
The next morning we wanted to check out this place that is new in Lehi called The Original Pancake house. It is a chain locally and from the looks of it seemed like an iHop but I thought, “whatevs I can get eggs and bacon here.”
WRONG– it is more than an “IHOP TYPE PLACE TINA” how could I make that assumption.
I definitely got my meat and eggs but the pancakes– holy moly. They have an entire page of different pancakes. I tried the Macadamia Nut Pancakes which made me feel I was back in Hawaii again where I enjoyed similar pancakes yet with a beach front view (take me back; insert crying face emoji). So if you can stop by this place when you are here, it is a hit. Best times to go are Sunday’s between 9a-10a.
So as Dad headed home, I got a little sad– then in no time, Jimbob shows up.
Let the eating commence. . .
Jim and I always do it right though, brunch- lunch- dinner. We never skip a beat. And why not, he can afford to. Me? I on the other hand, look at food and instantly gain weight haha. But it is all for the blog right?
From juices to healthy egg dishes they have you covered. Sundays between 8-11a are the best times to go!
I had the Wasatch Hash which is Hash with cheddar, onions, peppers, mushrooms and green onions. It also comes with eggs and your choice of meat or avocado but I did both, cause why not. So yummy. I am making myself hungry now. The staff is so sweet and the service was quick. Coffee here is also great!
Saturday we went to see my favorite, Matt Nathonson in concert and prior explored another brunch/lunch spot and then did dinner.
I am not sure even where to begin here. The atmospher and vibe here is amazing. Reminds me of San Francisco which I do miss so much. The food, well the food was on another level. I ate every last bite and I was racing Jim on the appetizer. It was that good.
We went for Brunch but the Dinner menu looks fantastic.
Appetizer: CITRUS & RICOTTA TOAST: pink peppercorn honey, house ricotta
Heaven is what this place should be called. It was amazing. I can’t wait to go back. It is also centered in the 9th & 9th districtwhich is home to some cute little store fronts you should definitley check out!
We spent the day sitting on our friends poarch enjoying the SLC sun, 50 degrees felt like 65 and it was amazing. 4 hours later we were hungry again. You guessed it– Jim found us another SLC spot.
There are actually two Red Iguana locations. We went to the second because the original was jam packed. Insider tip *Go to the second location*
30 mins later…
Margaritas and Tacos– hell to the yes.
I had some carne asada tacos and a spicy margarita. Honestly some of the “Cleanest” mexican food I have ever had. I did not feel heavy or in other words, never did I feel like I was in “food coma.” It was just really good! No taco was left behind.
5lbs later, millions of laughs and memories made we found four new places to call our favorite Utah Eats!
“The only thing I like better than talking about food is EATING” – John Walters
Smart man that John Waters…
Well the Crossfit games are over and that means it is back into training mode for the Summer Spartan Super Race and our Mountain Melt Down. Training mode includes eating so you will always get a new place to explore, don’t you worry. In addition, I will be back to my old ways, sharing my meal plans and some fun at home recipies, insipred by the local eats here in Utah.
Until we meet again, stay humble, be kind and always be fearless.
XOXO Coach T
“We grow fearless by walking into our fears” – Robin Sharma
It is official! I am a Utahan… sort of hard to pronounce but I dig it.
I packed all my things, put Bullet (my SUV) on a truck and moved to an entirely different state, on my own and alone… for the first time in 31 years. I can honestly say, it has been a breath of fresh air. One I needed more than breathing itself.
It is amazing how doing somethings so bold, so out of character, so life changing can truly make you feel like a weight has been lifted off of your existence.
I wake up each morning and I am finally awake AF. I am spiritually woken by what lies ahead of me. Each morning, I take a deep breath of mountain air and I am lifted into a mindset like no other. It is true, adventure awaits.
I am currently sitting writing this blog in Draper, a cute little city not too far from Salt Lake City Airport. I am waiting for my dad to fly in, so exciting! I am indulging in some amazing coffee and Almond Butter Toast. Literally feel like I have been transported to Denver or Portland. That is the vibe this cute little coffee shop gives off.
Meet La|Barba Coffee— The coffee is by far, some of the best I have had since being here. It is great for us strong coffee lovers, I had a 12oz Cap– reg milk. The Foam to Coffee ratio was spot on. You know some places can really F* that up.
I also had the Almond Butter & Blueberry Toast which was to tie for. The bread was not hard as a rock and it was topped off with some Cacao Nibs and some honey which really through a spin on the standard Almond Butter Toast. A great afternoon treat while I wrote this blog.
I think I will stay a while…
While coffee shops are definitely my jam,food in general is the way to my soul so I been saving extra macros each week to explore new places to eat. This past weekend I had a girlfriend in town, and she and I together are chaos in the food department.
We literally ate everything.
I mean everything.
But our favorite was our date night in Salt Lake City at The Copper Onion and our Brunch Date in Sugar House at Sweet Lake Biscuits and Limeade.
Let’s talk Dinner Date night first since that is what came first– if your a brunch lover scroll down then back up but we need to address this Cappuccino I had…
I am not drinking until right now. And before you say it, no it is not because I moved to Utah nor is it because I am preggers. For those who don’t know, in January, my liver decided to stop working and both Enzymes were highly elevated with no known causes. So my doctor has decided for me to go on a “liver detox” that means no alcohol. I am trying to be good at that… sometimes it slips. I am human. I haven’t kicked the bucket yet. Try me liver. Anyways, I digress.
Back to the cappuccino.
It was so foamy– again, coffee to foam ratio spot on. It was not as strong as La Barba but what is exciting is it is Stumptown coffee, so what is not to love.
Now onto the food:
Appetizers: Patatas Bravas: potatoes & spicy aioli. A perfect blend of spice and savory goodness. I tried to not eat the whole plate and save some for Monika.
Dinner: Steak Frites: snake river farms flank steak, bearnaise and steak fries. This picture needs to have a smell component because as soon as my plate was placed on the table, the smell of amazingness filled the air and I had less than 5 seconds to snap a picture and then I went to town. There was zero leftovers.
Dessert: House made ice cream– which you have to ask the server for the flavor options. We tried honey lavender and an earl grey rose flavor. Both were fantastic. So good we didn’t even take a picture. (Presentation wasn’t anything to brag over but the taste was FANTASTIC).
My favorite neighborhood in SLC, SugarHouse is home to this cute little place called Sweet Lake Biscuits and Limeade. Trust me when I say, you must get a limeade.
Drinks: Limeade, try the Raspberry Limeade or Honeydew Cucumber. The Raspberry Limeade has chunks of fresh Raspberries and is a beautiful balance of tart and sweet. If you do the honey due, think a twist on a non alcoholic mojito! I am sure this is a hit in the summer but it was snowing and 29 degrees outside and we were digging both!
Food: I observed a lot of food going around that morning but I can honestly say that the hit was what we ordered. Meet the Hoss:
Their famous biscuit topped with fried chicken breast, egg, bacon, cheddar, sausage gravy and green onion garnish. Monika did no egg and felt it was amazing. I did not do any modifications and also felt it was BOMB.com I think if I came back, I would modify with no cheese since I do not handle cheese that well but it was the best thing I ate that day… It also was the only thing I ate that day until dinner… which was this free Salted Chocolate Chip Cookie they sent us home with for using YELP RESERVATIONS! Shout out to Yelp!
As I continue to eat my way through Utah– This blog should help you determine if you
1. want to come visit me
2. Want to move here
3. Now are just really freaking hungry
Haha. Sorry, not sorry. I promise, I will continue to share all these amazing adventure and all Utah has to offer with you.
I can’t wait until Dad gets here. I wonder what we will get into this weekend!
Well… thank the skies that 2017 has since left us. I finally feel like I am getting back into the groove I had been out of all of last year.
Who else feels that way?
Since the year has started, a lot has happened:
First, I started a new workout program called 80 Day Obsession… which you can guess I am #Obsessed with.
Second, I have been focusing more on self love, self reflection, meditation and finding the right paths to live a better, healthier, more fulfilling life. It has been an amazing journey thus far. I am excited to share each upcoming experience with you!
Third, I have lost 10 lbs since the beginning of this year. Really focusing on my nutrition, fueling my body with whole foods and making sure to eat for performance and not out of boredom.
Last, it is the open season and I have once again joined the 2018 CrossFit Games Open! I feel 100% better this year but still have yet to accomplish all the olympic moves I need to participate comfortably at Rx so Scaled it is! This year, it will be the year that we train harder though!
In order to fuel my performance, planning my meals and meal prep is 100% my secret to success.
I plan on outlining my meal plans throughout my journey below and if you are interested in me planning out yours you can click on the training packages link to learn more or try my sample meal plans below, for free!
This weeks meal plan:
Meal 1:
1/4 Cup Egg whites
1 Egg
1/4 cup sliced Mushroom
2 tbsp Sun dried tomato
2 sprigs basil
1 tsp Feta
Meal 2:
Icelandic Yogurt
1/2 Cup Blueberries
1/4 Cup Black Berries
Meal 3:
ground turkey
Butternut squash
Walnuts
Apple
1 tbsp green onion
Kale/chard/spinach mix
Meal 4:
Dymatize Protein Shake
2 Rice Cakes
Meal 5:
Honey Mustard Chicken
French Green Beans
Potatoes
Meal 6:
CHOOSE A SNACK TO FIT REMAINING MACROS
Enjoy the free meal plan this week! For recipes please DM me at CoachTina.TeamFearlessFitness@gmail.com
I am excited to be back detailing out my journey. There will be highs and lows and I am passionate about sharing with you all because it helps me stay accountable. Thank you for always supporting Fearless Fitness!
See you at the end of the week! Keep an eye out via Instagram @TeamFearlessFitness to keep up with us until our blog drops on Sunday evenings!
I’m so excited to head up to see my family this weekend!! I miss my sister so much! She’s truly my rock and a big supporter of Team Fearless Fitness!
I’m excited to workout and cook some yummy treats! Just like this yummy recipe!
If you know me… You know I’m all about throwing my food in a bowl and multitasking! It’s why I love smoothie bowls!
Definitely be trying this:
Cherry Blossom Smoothie Bowl
Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving
Ingredients:
¼ cup water
½ cup unsweetened almond milk
1 scoop Vanilla Shakeology
½ cup frozen unsweetened black cherries, pitted, divided use
½ tsp matcha powder
3 cups ice
¼ cup strawberries, sliced
1 Tbsp. unsweetened shredded coconut
1 Tbsp. raw pumpkin seeds (pepitas)
Preparation:
1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.
I love carrot cake… And I love pancakes… And this recipe is just what I need…. Without the guilt! 😍
All thanks to the MFP blog.. We are able to feature this yummy treat just for you!
Carrot Cake Pancakes!!
Ingredients
1 1/4 cups all-purpose flour (about 5.6 ounces)
1/4 cup chopped walnuts, toasted
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon nutmeg
Dash of ground cloves
Dash of ground ginger
1/4 cup brown sugar
3/4 cup low-fat buttermilk
1 tablespoon canola oil
1 1/2 teaspoons vanilla extract
2 large eggs, lightly beaten
2 cups finely grated carrot
Cooking spray
3 tablespoons butter, softened
2 tablespoons honey
Directions
Weigh or lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, walnuts, baking powder, cinnamon, salt, nutmeg, cloves and ginger in a large bowl, stirring with a whisk.
In a separate bowl, add brown sugar, buttermilk, oil, vanilla extract and eggs. Stir until well combined.
Add sugar mixture to flour mixture, stirring just until moist. Fold in 2 cups grated carrot.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon 4 (1/4 cup) batter mounds onto pan, spreading with a spatula. Cook for 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 1 minute or until bottoms are lightly browned. Repeat procedure twice with remaining batter.
Combine butter and honey in a small bowl and serve with pancakes.
I said an hour but it has been longer… sorry… I was eating the meal I am about to amaze you with 🙂
TACO TUESDAY!!!!
Yes I love me some Tacos…
My waist- Not so much.
So… I make Healthy Tacos and I work out really hard.
First… I work out hard…. Something like Deadlifts, 10min AMRAP (as many rounds as possible) of 10 Power Cleans (75lbs),
10 C2B pull ups, 10 strict burpees… I did 4 rounds…. I was in deed wanting some Tacos.
At least my hard work is paying off for some leg tonnage! And I got a new CrossFit Sweatshirt!
But! You can not put that hard work in for it to go to waste by eating poop for dinner! So see below for this yummy gem of a recipe!
Enjoy!!!
Ingredients!
6 La Tortilla Factory Low Carb Soft Taco Tortillas
1 package Marcela Valladolid Beef Skirt steak (cut into strips)
1 Green bell pepper (sliced into thin strips)
1 Red bell pepper (sliced into thin strips)
2 TBSP olive oil divided
2 TBSP La Victoria Med Salsa Thick n’ Chunky
DIRECTIONS:
1. Prepare ingredients by cutting meat and bell peppers into strips as stated above
2. Heat 1 Tbsp olive oil in a shallow pan and cook meat until half way done. Lower heat to continue to slowly cook through.
3. Mean while heat the other 1TBSP olive oil in another pan and fry up the bell peppers. Peppers should have a crunch to them and not be soggy (about 5-6 mins).
4. Turn the heat back up on the meat and once sizzling again add the sautéed peppers to the meat. Stirring frequently! (about 5mins)
5. Remove from heat cover with a lid and place aside on stove
6. Take your tortillas out of the package, wrap in a semi-moist paper towel and microwave 30-45 seconds depending on your microwave. Remove and start building your tacos!
7. I added the salsa for the extra flavor and metabolism burn 🙂
Serves 3 people, 2 tacos each.
524 calories, 35g Protein 45 carbs! Not bad too bad for wanting tacos!
Well that is all for now folks! Check back for awesome, tips, tricks and of course foodie things soon!
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