Tag: Nutrition

Challenges · Fitness · FREE WORKOUTS · Uncategorized

October Favorites!

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Can you even believe that we only have a little under two months left in the year?! Wild right.

With the holidays coming up I decided to bring back my monthly favorites videos and holiday gift guides.

If you want to check out the favorites videos hop over to my YouTube channel. Thats where I will share all of our monthly favs!

Now in other great news! On November 15th, I will be launching another Dumbbell Only Program in the App and by popular demand, it will also be available for a one time purchase!

If you want to try the App out you can get 7 days free, plus you get access to all of my other workouts and classes. You also have access to 1,000s of other instructors and creators in the app! You can subscribe for the 7 days and if not for you, cancel before your trial is up!

Again, you have only 2 months left in the year, why wait for New Yearโ€™s resolutions when you can start now!

Until next time, you are enough, you are doing your best, stay fearless ๐Ÿ–ค – T

Healthy eats!

A short new month ๐Ÿ–ค

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We made it to February!
Seriously January felt like it was 365 days long… and the below freezing temperatures are not helping much. I am ready for Spring already.

With the new month starting this week I am excited to start some new projects, one being getting my YouTube up and running again. I have talked to a few people who miss my recipes being filmed and shared there. They feel it is easier to follow by listening a long.

To be honest, I just have not been myself the last few years. I feel like I have been struggling with my identity and have lacked a lot of confidence in making these videos where I am talking and walking you through recipes. On top of that, my depression has kicked my ass more times than once so most of my meal preps are boring and not creative so I do not feel inspired to be in front of the camera. I am working on changing that– and it might feel weird for me to do that again… so bare with me.

While I begin to film content for my channel again, I wanted to share an old favorite of mine.

I traveled to Atlanta years ago and I experience the most amazing Chicken and Waffles. It was so damn good, it made me want to move there. I had been on a cut when I got the craving for this yummy dish and knew I wanted to make a version that was higher in protein and fit my macros better, so I did!
Check out the recipe on my channel: Team Fearless Fitness Chicken and Waffles

And if you are new to visiting us on the YouTube, please like, subscribe and share so that your friends can enjoy all of my weirdness on the Team Fearless Fitness channel.

That is all for now!

Until next time! You are enough, you are doing your bestโ€“ stay fearlessย ๐Ÿ–คย -T

Healthy eats!

I can taste home… And this Cherry Blossom Smoothie Bowl

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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 

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 

Fitness · Healthy eats!

21 Day Fix, round 2!

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I am so excited to soon share my Hammer and Chisel results! Now I am starting round 2 of the 21 Day Fix and I am stoked to be dialed in hard core on my nutrition. I want to be as diligent as possible but I am not going to comprise flavor or eating amazing and thank god the Beachbody blog has me covered! I mean, check out this amazing recipe they have this week! SHRIMP BOWL, sign me up. I love bowls, and I love shrimp.

I can’t wait to get home and try this. UMM UMM can you say yummy!

If you try out any of the Beachbody blog or Team Fearless Fitness recipes let us know by leaving a comment below! We would love to see how you mad them your own ๐Ÿ™‚

 

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Shrimp Noodle Bowl
Total Time: 25 min. (plus 30 minutes marinating time)

Prep Time: 20 min.

Cooking Time: 5 min.

Yield: 4 servings
Ingredients:

20 raw medium shrimp, cleaned and deveined, tail on (about 6 oz.)

10 tsp. low-sodium fish sauce (like nuoc cham)

Finely ground black pepper

ยฝ tsp. ground turmeric

8 oz. dry rice noodles (or vermicelli pasta)

Boiling water, divided use

1 cup bean sprouts

1 medium cucumber, cut into matchstick-sized pieces

1 medium carrot, cut into matchstick-sized pieces

4 lettuce leaves, chopped

2 Tbsp. fresh cilantro leaves

2 Tbsp. chopped fresh mint leaves

2 Tbsp. chopped fresh Thai basil (or basil) leaves

2 Tbsp. honey

3 Tbsp. fresh lime juice

ยผ cup chopped raw peanuts
Preparation:

1. Combine shrimp, pepper, and turmeric in a small bowl; cover. Refrigerate for 30 minutes.

2. Cook rice noodles in water according to package directions. Drain; set aside.

3. Preheat grill or broiler on high.

4. Grill or broil shrimp for 3 to 5 minutes, or until shrimp is opaque and firm.

5. Evenly divide rice noodles between four serving bowls.

6. Top evenly with bean sprouts, cucumber, carrot, lettuce, cilantro, mint, and basil. Set aside.

7. To make broth, combine ยพ cup hot water, ยผ cup fish sauce, honey, and lime juice; mix well.

8. Top each bowl evenly with broth and sprinkle with peanuts; serve immediately.

Uncategorized

Sunday’s are for…. (Fill in the blank)

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You better have said meal prepping!

It is true! While Sunday’s are days of lots of fun things to do it is also the cap of our weekend. Monday comes quick… So be prepared.

I have been meal prepping a long time and I honestly feel it is the only way I stay on track. If I do not prep myself for the week it is just setting myself up for failure and the ease of giving into temptations…

A lot of my clients and followers express that they think of meal prepping but don’t do it because they are lost… well here are some tips on how to start becoming a MEAL PREP PRO.

  1. Set Goals and talk with your coach: If you have ย a coach, loop in with them. What are your desires? Weightless, Build muscle? Once you know what your goal is you can organize your meal plans to help you achieve that!
  2. Plan a head: Look at your week from either Monday to Friday or Monday to Sunday. It is your decision how many days you prep for. I start on Monday and prep until Friday and then restructure for the weekends.
    1. Figure out what events are happening, what your schedule is like and how much time you can dedicate to “cooking” what ever you can’t do, prep today (Sunday).
  3. Make your meal plan… See below my plan for this week: I am following a paleo version of the 21 DF: If you want more information on what I am eating and why we can always chat offline!

4. Make a grocery list AND STICK TO IT. (side note: don’t go shopping hungry… it is how bad things end up in your cart… trust me… i know). See my list below: i go through my cabinet and see what I have, anything I don’t have goes on the list…. nothing else in the cart… just what is on the list.


5. Bang out the Prep Work! Now you have all your foods home, what do you prep versus what can you make that day all depends on your schedule… See I work 6a – 4p and workout at 5p so I prep all my meals except dinner. The dinners I planned for this week all take under 30mins to prep so I know I will have time to do that without having to bulk prep dinner. So I structure my lunches into containers and use my 21DF portion containers to help measure my allotment per meal. If you do not have these containers measuring cups will do but stick to your allotted macros.


6. STICK TO THE PLAN: so now you are prepped for success but it is Tuesday and maybe you are bored of your salad and water for lunch. Don’t sabotage your hard work from Sunday on a 20 min burrito bloat. Trust me, compared to your goals and the success you will feel at the end of the week… it is not worth it.

Meal prepping is an art and in my opinion takes time to form into a routine but sticking with it every Sunday will help it become a part of your normal schedule. There are so many sites that can help give you awesome meal prep ideas, our blog included. You just have to carve out a little bit of time, throw on your creative thinking cap and get to planning.

It is all worth it in the end!

For more information on meal prepping or if you have questions please feel free to email me at CoachTina.TeamFearlessFitness@gmail.com. I am here for all your prep and fitness needs.

XOXO Coach T

Challenges · Fitness

Define Yourself

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Wow! Fitfam, it has been a week since we have dropped a line and I am already home from PA!

What an amazing trip! For all you Football Fans, I had the pleasure of being on the #2 field in the USA! Penn State bay-bee! We had to use our charm to get in but man, what an experience all around! I mean check out how GORGEOUS this field is!

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Pretty amazing view… and of course we had to take some pics to prove we were here… duh ๐Ÿ˜‰

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Now I am back in Cali and ready to rock and roll on a new program for the next  days! lots of clean eating and workouts before DISNEYLAND!

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Yep, my sister and I celebrate our birthday’s in Disney! Get ready to see some awesome pics! Lot’s of walking… and not so great for you treats. Eh we are human too ya know and we always need to celebrate our birthday’s!

That is why we will be hosting our FREE CLEAN EATING CHALLENGE GROUP!!!

That is right… and so is this e-card…


So who is interested in our group?

  • It is free
  • Learn the benefits of eating clean as well as other great tips!
  • Meal plan and grocery list provided
  • 24/7 online support from me, your coach!

Want to know more? Contact us directly at: CoachTina.TeamFearlessFitness@gmail.com

Think this is SCREAMING YOUR NAME? I do too… so sign up now!

Join our FREE 5 Day Clean Eating Group!

Fitness

Travel can set your goals back….but does it have to?ย 

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As most of you know, I travel a lot. Mostly for work but then there are plenty trips to Auburn to see my familia! 

Traveling doesn’t always mean my first priority is nutrition and fitness.. But it should be!

Being in Pennsylvania so far has taught me that I can travel and still hit my goals… 

I just have to want it.. And by want it… I mean JUST DO IT! 

So you may ask how it is possible to stay on track when going away, living out of a suite case for 7 days without a routine, and no kitchen to meal prep? 

Here are my tips for fitness travel survival!

  1. Be prepared! Plan out your workout time and the restaurants you will be eating at! Planning is key to success and that continues with traveling. Pre- pack your workout DVDS, preworkout, Shakeology Etc!
  2. Don’t over indulge… You’re on vacation or experiencing a new place so have fun but don’t over do it. You can have a pumpkin ale of a hometown brewery without consuming the whole keg… Right? 
  3. Be nonnegotiable with your workouts!! This is key! Even if you can’t do a planned DVD workout or you have no gym find ways to stay active! Go for a hike, do deadlifts with your suit case! Be resourceful! 
  4.  Get good sleep!  This still applies, especially traveling to new time zones! You must get adequate rest so that you can wake up feeling energized to tackle your day!
  5.  Continue to log your food and workouts!  Accountability is key to success so even if you are just writing it down check in with yourself or your coach!

Traveling doesn’t have to be the lose all gain all! You can still have fun and hit your goals as long as you just FOCUS! 

So get out there! Explore the world and take your routine with you! 
Xoxo Coach Tina 

Challenges · Fitness · JOIN OUR TEAm · Uncategorized

Why not you?

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I sat for the last couple of days thinking about what my next post would be about. 

I had so much to express but not sure exactly what I wanted to share with you… then it hit me. A video is worth a thousand words so why not make this treat for you to watch…. see below.
nah ahh ah wait a min! Slow down, I need you to understand something first.

My purpose. My goal. 

The goal to educate you and hope you understand how serious health and fitness is.

More than 1/2 of children and adults are over weight

People who are over weight are more likely to have high blood pressure, high levels of blood fat, and high levels of bad cholesterol which are all risk factors for diabetes or stroke.

Physical Activity does more than just help with weight loss, it helps prevent and combat health conditions and diseases. It improves your mood and boosts your energy! It promotes better sleep and even can put a spark back into your love life! 

Bottom line- YOU NEED to be health and care about how and what you put into your body… Everyday we see people decide that it is their time to make the change and invest in themself. 

SO WHY NOT YOU? 

Now, check out the video below… Team Fearless Fitness is show casing our 1 on 1 FREE 30 min consultations until September 3rd! 

You and me, determine your goals, find out what YOU want and see how this can be YOUR dream and how your can turn WHY NOT ME, into THIS IS ME! 

For more information contact Coach Tina: CoachTina.TeamFearlessFitness@gmail.com

Fitness

The SF Giants win and I cave ๐Ÿ™ˆย 

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I told you that coaches struggle too… We all do! I went over my carb containers ๐Ÿ˜ณ

Take me out to the ball game โšพ๏ธ

โ˜๐ŸปI’ll have garlic fries and a sundae ๐Ÿจ

Oh and a ๐Ÿบ… My belly feels like death. ๐Ÿ˜– 

Honestly, I tell you this because the struggle truly is real. I went 8 whole days and then

 ๐Ÿ’ฅBOOM๐Ÿ’ฅ

Work tells you to take the interns to a ball game and sh*t hits the fan. 

But you accept it and you move on. Tomorrow is a brand new day to push forward. 

To do better than before. 

To NOT GIVE UP

NOT GIVE IN

I’m on a train right now currently headed home, reflecting on my poor eating habits of tonight but honestly reflecting on how wonderful of a night it was to spend it with the love of my life and my work peeps!

Even though this train is full of screaming 15 year olds and its 3 hours past my bed time. I’m happy to have the experience. 
Happy Monday all, have a blessed night! 

Xoxo

Coach T