Tag: health

Healthy eats!

Weekends in Your 30s (more like mid 30s)

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Friday’s are lit in your 30s… In case you didn’t know…

Covid pretty much ruined any social skills I had and pushed me into a life of introvertness. Now, my Friday nights consist of a Peloton workout, a DoorDash order and Animal Crossing. IYKYK.

    But I actually do not mind being curled up with my switch and this past Friday we played the Animal Crossing Monopoly game and it was actually pretty fun, it was not like typical monopoly so it would be easy for kids to navigate. If you play ACNH on switch though, drop a comment with your friend code so we can visit each other’s island ๐Ÿค“ I have all the dogs and cats (NO RAYMOND’S… not a fan lol, but I have a Lucky and a Bones!)

    Saturdays are for grocery shopping and errands now a days.

    I like to plan my meals for the week Saturday mornings while I am relaxing and unwinding from the week that probably ran me over twice. I do not prep my food like I used to, working from home 3-4 days a week allows me time to eat more of my meals fresh so I only prep lunch these days.

    Breakfast:

    • Egg Sandos: If you are curious what my Egg Sandwiches are, I can drop the recipe next week– just let me know in the comments!
    • On days I go into the office I like something quick. I will usually do 2 frozen kodiak waffles or some cereal (since it has been pumpkin season I was really into the Pumpkin Spice Special K)

    Lunch:

    • Cajun Chicken Rice Bakes: Dropping the recipe below!

    Dinner:

    I make dinner for the fam every night and it is always cooked night of so I never meal prep for dinner now. You can make any of these meals into prep though, it just takes some time! Plus it is all yummy and fits into your macros so you are not eating boring food.

    • Sunday: Chipotle Chicken with Garlic Noodles
    • Monday: Turkey Kielbasa with roasted zucchini, asparagus and wild rice with quinoa
    • Tuesday: Chicken Burrito Bowls
    • Wednesday: Chicken Pesto Protein Pasta
    • Thursday: We do not eat turkey or red meat so for Thanksgiving we are doing Herb Roasted Chicken, my famous stuffing, mashed potatoes, parmesan green beans and salad
    • Friday: This is our Takeout/ Doordash night. No cooking for me!

    Now, what you have been waiting for. The Lunch Prep recipe!

    MACROS:
    Calories: 309
    Protein 32g Net Carbs 13g Fat13g

    You will be able to find the video on my Tik Tok by tomorrow but the recipe is below:

    Ingredients:

    • 3 medium chicken breast, diced
    • 1 bunch of asparagus
    • 1 medium zucchini chopped
    • 12oz of chicken broth low sodium
    • 8 TBSP of uncooked basmati rice
    • 3 TBSP of Trader Joe’s Chili Onion Crunch
    • Seasonings: Slap ya mamma spice, smoked paprika, garlic salt, green goddess (measure with your heart)

    Directions:

    1. Pre-heat oven to 375*
    2. Prep your chicken (wash, pat dry, trim fat, season with spices above except the green goddess)
    3. Dice chicken into small cubes and set aside
    4. Dice your zucchini and asparagus up, season with green goddess and set aside
    5. Assemble the glass pyrex bowls: in each bowl place 2Tbsp of rice and 2oz of broth (4 bowls total)
    6. Evenly split the chopped veggies amongst the 4 bowls
    7. Add .5-1 TBSP of Chili Crunch to each bowl
    8. Split the chicken evenly amongst bowls
    9. Top each both with another ounce of chicken broth
    10. Place in oven for 40 mins
    11. Remove from oven, bake for 10 more mins or until the chicken reads 165*
    12. Let cool completely before placing in fridge

    Enjoy! These have been so easy to make and you can play with so many recipes.

    Now Sunday is the Fun day!

    We spend Sunday at Church… The Church of Solitude… AKA snowboarding down a mountain. Living 30 mins away from the mountain is literally the dream. The resorts opened a week early last week and it was insane, a bit better today, lift lines were not as long thank the lord. I have been riding the same board for over 10 years now and I finally bought a new one, stay tuned for a review on it– set to arrive in December!

    I am not one for eating lunch at the resort though, and today I was craving a salad or some sort of healthy option… which UT is not that popular for. Again, IYKYK. Today we headed to Crisp & Green which IMO is similar to Sweet Green back home which I have been missing for 4 years!
    I got the #SquashGoals and sub for Feta and their Jalapeno dressing. TO DIE FOR. So if you are local, definitely check them out. Plus they are open on Sundays! The Macros for my bowl were: Cals: 600 ย Fat: 36gย  ย Carbs: 36gย  ย Protein: 37g

    Well that is all she wrote!
    Literally.

    Next week is my birthday and I am excited to share all of the things but for now…

    You are enough, you are doing your bestโ€“ stay fearless 

    ๐Ÿ–ค

     -T

    LIFE UPDATES!

    I am a Liar.

    Team Fearless FitnessLeave a comment

    Friends… I am sorry. I am a liar. It has been over a year AGAIN and here I am writing… I sore last post it would not be like before, the year later post… and here we are… over a year later and I am back.

    I did not 100% disappear, if you follow me on the ole IG, you know we have been doing some things but it is time to get back to what I love most: Blogging and Video Content.

    End of 2021 – 2022 Recap:

    • I turned 34 years old. And now in 10 days I turn 35. Wild.
    • We hiked the Arches, not once but twice
    • My uncle passed due to Covid.
    • I was nominated for Recruiter of the year at Route and won!
    • We hiked Angels Landing– So scary. Me and heights. GOODBYE
    • We said goodbye to Bucky- It is his and Kona’s birthday today, I am sure he is looking down on her and giving her a big hug
    • I got to go on the Route Top performers trip, my first time in Mexico!
    • We did lots of camping and hiking! I almost hit my 100 mile goal for the year, 13 miles shy, thanks to the short fall season!
    • Levi graduated pilot school and moved home full time to SLC
    • We went to our first concert together, wild, 2.5 years later haha
    • And that brings me to today, it is officially winter, snowboarding season is here and I am going to be turning 35 in 10days.

    A short but sweet recap– There was a lot of good things in 2022, but also a lot of sad things as we said goodbye to people and doggos we loved so much.

    I am looking forward to a few things to wrap up 2022 with:

    Love: spending time with all my family and friends for the holidays and celebrating all life has to offer.

    Content: Bringing you more content and updates that are not over a year long. (I PROMISE THIS TIME)

    Goal setting for 2023: I am excited to really get back into the swing of things now that I have my life semi-back on the right track. I am a work in progress and that is okay!

    Until next time (it will not be a year later haha, ๐Ÿคž๐Ÿผ)

    Remember: You are enough, you are doing your best– stay fearless ๐Ÿ–ค -T

      Inspirational Posts

      2021… I thought you were the year

      Team Fearless Fitness1 Comment

      2021… I thought you were the year… but maybe you still are?

      The last you heard from me I was 32 years old and while we were all in the mist of a pandemic, I still managed to turn 33. Pretty soon I will have been right back where I left ya but another year older… I could not let a whole year go by without getting the blog back.

      A lot has happened in 2021. The clock struck midnight and 2020 was in the past… well we all thought it would be. I managed to go a whole year without getting Covid 19… that is until 2021 hit. 2021, you were supposed to be my comeback year, what the hell happened???

      That is right. I got COVID.

      Here is the thing. I never thought I would die from Covid, that was never a fear of mine, even though I am considered at “risk” but it still scared the living shit out of me. So when I got it, I was living my worst nightmare. Well, literally, it was the worst pain I had felt in ages.

      How it started:

      I went to Costco and Smiths on Sunday morning, grocery shopped and went straight home. The following day, I worked remotely and then hit a hard workout. Tuesday rolled around and I felt so sore. Like DOMS sore. I thought, “damn that was a good workout, but F I am so sore.” I worked remotely again. Wednesday hit, and I could barely move. I felt like I had the flu, and DOMS combined and so I took the day to rest, I slept a lot and the next morning was 1000x worse. First thought, “no f’ing way I have Covid, there is no f’ing way”

      Off to the COVID testing line I went. Thursday, I can barely walk up stairs, I am coughing my lungs out and now having difficulty breathing. No results yet. Thank god my sister is an MA, she was able to bring by some goods. Porch drop of course. Friday morning, confirmed… you have the RONA. Yay me. Quarantine 2 more weeks. My symptoms were the worst the first 4-5 days, by the time that Saturday rolled around, I was feeling more like myself. 2 weeks in quarantine and symptom finally free… or so I thought.

      2 months later:

      Working out, still hard to do, breathless walking up stairs, have a handy inhaler now.

      3 months later:

      Makes lunch… Sausage, broccoli and rice… the norm. Same thing I ate the day before… what is that smell? What is that taste? Is my lunch bad?

      3 months 1 week later:

      Walks into Starbucks… what is that rancid smell?? Gross my latte tastes sour.. What and the actual f is happening. I will tell you what is happening. Parosmia, “a change in the normal perception of odors, such as when the smell of something familiar is distorted, or when something that normally smells pleasant now smells foul.”

      Literally, FML.

      How it is going:

      So yeah, 3 months later, I did not “lose” my taste and smell like most, I had Parosmia, fully distorted taste and smell. Everything I ate was rancid tasting, chemical tasting or like wet dog. It is hard to explain. But it made me want to die. Literally. Months went on and nothing seemed to make it better until I saw a kick ass ENT who was able to bring a little light to this dark ass tunnel.

      Where I am at:

      Covid hit me hard. I survived but I am still experiencing the effects of this shit hole of an illness. My ENT was able to place me on a round of steroids, and found some research that was being done in the UK about smell training to help my senses and heal my olfactory. We are all just wandering around here in the dark as we continue to navigate covid though so if you have experienced prolonged distorted taste and smell due to covid, email me. I would love to swap experiences.

      How is my taste and smell now you ask? I would say 40% back. I do smell training twice a day and I really think my taste and smell has improved. It has been 8 months since these symptoms appeared and it has been 10 months since I had gotten Covid. I have recently been able to incorporate foods that once tasted disgusting back into my everyday diet. Hot coffee still smells like wet dog but Iced Coffee is great again, thank the lord. I tried carne asada for the first time a few days ago and it had a slight funk aftertaste but it tasted for the most part, normal.

      My Covid experience flared up my anxiety, messed with my mental health and killed my foodie vibe so I have not been writing. I was not really sure how to navigate life, let alone a blog. So thanks for sticking around.

      Excited to get back to me again.

      Promise I will not be gone for that long again.

      XOXO

      T

      If you have questions about my covid-19 experience, please leave a comment or email me directly.

      2018 is here and the Universe has your back!
      Fitness · Uncategorized

      2018 is here and the Universe has your back!

      Team Fearless FitnessLeave a comment

      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!

      PicMonkey Image

      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!

      PicMonkey Image 2

      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:ย 

      • ground turkey
      • Butternut squash
      • Walnuts
      • Apple
      • 1 tbsp green onion
      • Kale/chard/spinach mix

      Meal 4:

      • Dymatize Protein Shake
      • 2 Rice Cakes

      Meal 5:ย 

      • 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!

      XOXO

      Coach Tina

       

      Challenges · Fitness

      Day 2 of making the shift!

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      Now this is what I am talking about! Last night sleep pattern was sh***y beyond belief. I was anxious, waking up every hour on the hour and just uncomfortable. A part of this is probably due to my body adjusting back to the time change, the heat and poor ass air flow in my bedroom. BUT NOTHING WAS GONNA STOP MY WORKOUT!

      5:30am hit and it was on– Strength 25, that is 25 minutes of heart pumping weights and body weight exercises. You think you can’t work up a sweat… a picture can prove that statement wrong AF

      .day 2 pic 5

      See– I wasn’t lying. Sweaty AF!

      I feel like I was on fire! Obviously I needed to refuel with some Shakeology. I have been drinking this amazing Horchata Cafe Late, a recipe I got to sample at our #CoachSummit event in #NOLA this past weekend! Recipe below!

      day 2 pic 4

      12 ounces Unsweetened Vanilla Almond Milk

      1 Tsp Vanilla Extractย 

      1 Tsp Cinnamon

      1 packet Vegan Cafe Late Shakeology

      Mix in shaker cup and enjoy!ย 

      Literally amazing! I make sure to fuel my body with the right foods and supplements that benefit both my Beachbody and CrossFit workouts.

      Speaking of Supplements!

      I tend to use quite a few so lets chat about what is on my docket these days:

      The first thing you will see below is my Evogen Carnigen Fat Stack— I use this during fasted cardio sessions to help burn fat.ย This SHRED-Fast Stack is best used in a fasted-cardio state to accelrate fat loss by utilizing stored body fat for energy. Typically I use the ย SHRED-Fast Stack with a H.I.I.T. training program, like Shift Shop.

      Next you see my Shakeology, obviously I have talked endlessly about this amazing superfood protein shake. It is my go to for all my vitamins, minerals etc. It truly is the most amazing product.

      Next are my BCAAs, which I use for recovery.ย BCAAs play a significant role in building and repairing muscle after a workout, and also act as a “signal” to your muscles that nutrients are available for increasing muscle mass. This is my favorite brand of BCAAs! The flavor is amaze!

      As far as pre workout consist of, I have gone through a few different brands– I am currently cycling through Loco, Fitmiss and uplift– Loco literally makes me insane, great for AM workouts but at night I am on speed basically. Fitmiss is my go to, uplift is a close second for PM workouts. I have tried Beachbody energize but because it is so natural, it doesn’t have a big enough pump for me but is great for a beginner supplement user!

      day 2 pic 6

      These supplements help get me through both my AM and PM workouts, especially when my #CrossFit WODs look like this:

      Day2 pic1

      After a long day of work and training you have to make sure you are fueling your body with appropriate macros, below is a sample of my meals for today! I will post a full meal plan of week 2 soon!

      So Day 2 is in the books, and now it is time to tackle some homework before I am off to bed! Definitely feeling a little sore so hooking up my TENS unit to get some much needed muscle relief!

      What was your workout today?

      Are you motivated to join the crew and make a shift?

      Join us today! Email me at CoachTina.TeamFearlessFitness@gmail.com or visit our home page to message us directly!

      Challenges · Fitness

      Summer Strongย 

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      Team Fearless FitFam it’s time to get Summer Strong! 
      Beach weather is around the corner (although it might not feel like it just yet), Summer bodies are made in the winter!!! 
      We’re hosting a 60-day contest (April 4-May 29) where you:
      1) Commit to a fitness program launching April 1st. ( COACH TINA WILL HELP YOU GET STARTED ON THE RIGHT PROGRAM!) 
      2) Join our Challenge Group. Each program will have its own dedicated group where you can get support, motivation, and encouragement to make this your best summer yet! Celebrity trainers like Autumn Calabrese, Official Sagi Kalev, and Tony Horton will be participating as well!!! 
      3) Enter your before/after photos. Lots of prizes up for grabs plus a free “Strong Enough To Do This” t-shirt for everyone who enters. 
      Tag a friend to join you and email CoachTina.TeamFearlessFitness@gmail.com to get started or comment below!! 
       

      Healthy eats!

      I can taste home… And this Cherry Blossom Smoothie Bowl

      Team Fearless FitnessLeave a comment

      Thank you Beachbody… 

      You always have my nutrition on point ๐Ÿ‘Œ๐Ÿผ

      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:

      ยผ cup water

      ยฝ cup unsweetened almond milk

      1 scoop Vanilla Shakeology

      ยฝ cup frozen unsweetened black cherries, pitted, divided use

      ยฝ tsp matcha powder

      3 cups ice

      ยผ 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.

      If you try it let us know what you think!

      Recipe curtesy: Team Beachbody 

      Shakeology · Uncategorized

      I have been slacking…

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      Men* I will prepare you… I’m brutally honest when it comes to health fitness and women so you might not like this or maybe those who have GFs/ Wives will get it and find it funny. But I’m warning you a head of time….

      So… The “me” show. 

      Again, I have been slacking. Started off strong- but then the stress of studying for the NASM certification threw me through a loop. Add in Mother Nature and her having to grace me with her presence and you have an interesting week. 

      I knew it was coming though- see your body has a way of telling you, slow the f down. If you don’t listen, well, it doesn’t matter it will slow down for you.

      I don’t listen.

      I on the other hand, take on more! Haha like any girl boss right? Wrong. You have to have balance, we don’t have to conquer the world in a day. 

      Well, given my body has reached exhaustion, late nights studying, crazy CrossFit/ Hard Corp workouts, and coaching…starting last week I begin to spiral… It started with a cheat meal… That lead to a week of inconsistent workouts, I missed my double days and my programming was jacked. 

      I was just all over the maps. 

      Sunday came and I was still in this funk of disorganized chaos which lead to Monday… Then today it hit me… 

      The thing I have been lacking all along was this…  


      Ya call me crazy.

      I had ran out of my Shakeology Saturday, missed it and yesterday it arrived! 

      So going from drinking it daily to missing it 3 days in a row, big deal for my body.
      Here is why:

      ๐Ÿ’Ÿ Packed with Proteins and Amino acids: build and repairs muscle, reduce cravings, support brain function and your immune system. 

      All things I lacked while Mother Nature and I decided to push my limits!

      It’s not only packed with protein and amino acids but vitamins, minerals, antioxidants, phytonutrients, probiotics, prebiotics, and digestive enzymes! 

      Your eating whole, plant based foods daily just by drinking your shake! You can’t beat it! 

      Now time to enjoy me some cafe latte Shakeology and get back on track! 

      Want to try a sample for your self? Email me at 

      CoachTina.TeamFearlessFitness@gmail.com to get your pack today! 

       

      Challenges · Fitness

      Spring Forward!

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      So this is my favorite time of year! Longer days so we can enjoy the warm sunshine…

      Although there is no sunshine today ๐Ÿ˜ณ

        
      Nothing but rain and gloomy skies! But that’s ok! 

      I was able to do all my meal prep and get my body ready to tackle my new program that starts tomorrow!

         
       
      Yep! 22 Minutes a day to get a slammin body for summer ๐Ÿ‘™๐Ÿ™Œ๐Ÿผ

      Oh yeah!

      I have a FitGirl Boot Camp starting April first for those who do not ๐Ÿ™…๐Ÿป want to be hiding out in the house this summer ๐Ÿ˜‰

      If you want in email me for deets!

      ๐Ÿ‘‡๐ŸผCoachTina.TeamFearlessFitness@gmail.com 

      I’ll be tracking my journey through this program so stay tuned! 

      Xoxo

      Coach Tina 

      Challenges · Fitness

      3 Day Refresh completed!

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      Wow!! ๐Ÿ˜ฎ what an experience!

      I’m so glad that this cleanse allows you the ability to eat really good still because I would have died!

      But my results are in!! I can say that this wasn’t easy and it put me to the test! I had to avoid temptation all around me- the work place- my house- I literally watched my boyfriend eat pizza as I inhaled my spinach leaves ๐Ÿ™„

      But it was well worth it! I feel so amazing!

      So here are my numbers…. 

      Starting weight: 149.4 lbs

      Starting body fat %: 30.6%

      End weight: 143.4 lbs 

      End body fat %: 27.9%

      ๐Ÿค—๐Ÿ™Œ๐Ÿผ๐Ÿ‘๐Ÿป๐Ÿ’ช๐Ÿผ

      And here is my side before (left) and after (right)! 

        
      Yep! I feel like I couldn’t have done this without

       1. The support of my friends and family to make sure I didn’t binge

      2. Shakeology.

      When I wanted to just binge on chocolate I had Shakeology in the AM which helped my cravings through the day. It also filed my body with super foods so I never felt too hungry or like I was starving.

      So what do you think?

      Could you give your body a break from crap processed junk and put it back in its natural state then continue to fuel it with superfoods for 30 days?

      Want to take the challenge? I dare you ๐Ÿ˜

      I’d love to coach you through it! And for crushing it I will even send you a little congratulations gift!

      So what do you say? 

      Are you ready to change your lifestyle!?

      If so leave me a comment or send me a message: CoachTina.TeamFearlessFitness@gmail.com 

      Look forward to hearing from you! 

      Stay tuned for my journey through 22 Minute Hard Corp and my showcase on a day in the life as a Beachbody Coach!

      Cheers,

      Coach Tina