All posts by Stacey

Health Coach / Personal Trainer

Taco Salad in a jar!

Salsa, homemade or store bought

Lettuce (shredded)

Tomatoes (quarter or sliced)

Black beans (rinsed and drained)

Corn salsa, homemade or store bought

Lime

Cilantro (optional)

Ground beef

Taco seasoning

Cheddar jack cheese (shredded)

Tortilla strips

Wide mouth mason jar

1. Cook ground beef/taco meat according to the instructions on the taco seasoning package.

2. While the taco meat cooks, slice the lettuce, cut the tomatoes, and shred the cheese.

3. Rinse and drain the beans.

4. When the beef is finished, assemble the jars, bottom to top. Remember to keep the dressing/salsa at the bottom. Salsa, lettuce, tomatoes, black beans, corn salsa, lime, and cilantro. I like to keep my cheese and beef separate, as well as my tortilla strips.

5. Tightly screw on lid.

6. Store in refrigerator until serving.

7. When you’re ready to eat, heat up the beef and cheese. Mix the salad in the jar and then combine. Lastly, add your crunchy tortilla strips.

8. Enjoy!

Recipe adapted and edited from pocketchangegourmet.com.

the Body Mind Soul Co.

❤️

I’m excited to announce the opening of Team Free Your Fire’s new wellness community: Body Mind Soul Co.! 🔥

#BodyMindSoulCo is your free resource for fitness, nutrition, and well-being.

Our goal is to empower & embolden you to be your ideal self, love your body and mind, and live a fortified & fulfilled life.

I wanted to create a safe space to share goals, recipes, workouts, struggles, and triumphs.

Wellness means taking care of your body, mind, and soul…

I’m lucky enough to have made wellness & self-love my career and I am stoked to have a place to encourage self-love for others too.

❤️

Join today: facebook.com/groups/bodymindsoulco

January 2015 Clean Eating Challenge!

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You know what you eat affects everything from your mood to your energy levels, right?! Well I have a brand new FREE clean eating challenge coming up to help you! Clean Eating 101! Who out there could use some help & some practice? Learn nutrition basics, clean eating tips, meal planning, weightloss tips, recipes, and more. If you want all the details just email me at Fitnesstace@Live.com or find me on Facebook.

My “So-Far” Fitness Journey

I don’t usually share my fitness *success* story for a few small reasons:

  1. Because I’m not where I want to be yet – I’m still on my fitness journey, and will be for my entire life.
  2. Because I haven’t lost weight, I’ve gained it, and some people just don’t relate to that.

 

Now here are a few reasons why I’m going to share it publicly anyways:

  1. Because I want to inspire other people to start their journeys – it doesn’t matter how many people don’t relate with me; all that matters is the few who do.
  2. Because weight isn’t what matters.

 

I was an athlete my entire childhood. I swam, I played soccer, basketball, water polo, football, you name it.

But just over a year ago, I was at a low in my fitness journey. I was taking naps every single day. I was eating a handful of food every day. I wasn’t exercising or playing sports often.

I finally realized something was going on when I passed out at a concert – no drugs, no dancing, just standing with only a belly full of food and only 1 drink. The medics were called and determined my blood pressure was very low.

I thought about seeing a specialist because I thought I might have a thyroid problem. I was also finally anemic (not enough iron in your blood) after being borderline-anemic for awhile.

Then I realized how sedentary I was, how little I ate and how I wasn’t as muscular anymore. So I started taking walks. Just long, fast walks with my German shepherd for about 40 minutes per day.

Within a week I was eating about twice as much food. Within a few weeks I was eating more like 4 times as much as I had been eating a month prior.

Now, over my fitness journey I have studied and worked as a personal trainer, ran several 5k’s, and ran the longest distance in my life so far.

I have gained about 10 pounds, lost around 5% body fat, gained 3+ inches on my hips, gained half an inch on my biceps, and lost 4+ inches off my waist.

I now eat breakfast every day, exercise regularly, I’ve met tons of amazing people, started a fitness business, and I’ve set amazing goals for myself that I would never have dreamed of before!!!

So there you have it, the landmarks and numbers of my fitness journey.

Everyone who begins a fitness journey starts out on a different page, at a different time, on a different level.

Maybe you want to lose 15 pounds. Maybe you want to lose 50, or you want to gain 20. Maybe you want to look better, sleep better, feel better, eat more often, run faster, have more energy, have better sex, or just hopefully not get diabetes one day. Whatever you want out of it, go out and get it! You will only get out as much as you put into it. If you want guidance or support on your fitness journey, reach out to me!! I would love to be your coach!

Baked hot wings and Avocado dip

Here are a couple of simple, healthier versions of classic recipes that I came up with
for the Super Bowl this year! Go Hawks :)

Baked Hot Wings

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Ingredients

3/4 cup flour
1/2 tsp. cayenne pepper
1/2 tsp. garlic powder
1/2 tsp. salt
20 chicken wings
1/2 cup melted butter
1/2 cup hot pepper sauce

Directions

  1. Prepare a baking sheet with aluminum foil and cooking spray.
  2. Mix the dry ingredients.
  3. Toss the wings in the mixture until completely coated and place on the prepared baking sheet.
  4. Refrigerate wings for one hour.
  5. Preheat oven to 400 degrees F.
  6. Whisk together the melted butter and hot sauce.
  7. Dip the wings into the sauce and return them to the sheet.
  8. Bake until no longer pink on the inside, about 45 minutes. Turn the wings over once during cooking so they cook evenly.

Avocado dip to replace ranch

This quick and simple recipe is a perfect way to not only skip the extra saturated fat in ranch, but also to add some extra protein and more healthy fats to your diet!

  • 1 large fresh avocadoimage-1
  • 2 teaspoons fresh lemon juice
  • 1/2 cup greek yogurt
  • 1 teaspoon hot sauce
  • 1/4 cup extra virgin olive oil
  • 2 garlic cloves, minced
  • 3/4 teaspoon salt

Mix and enjoy!

Spicy mojitos and clean guacamole

It’s football season and it’s still warm, so the game day meal on my mind is: Mexican! Here are two recipes to add to your meal plan- favorites with a twist!

meal

Clean and simple guacamole

clean guacamole

Ingredients:
Two whole avocados
2 tbsp. plain Greek yogurt
1 small tomato; chopped
1/4 cup chopped yellow onion
1/2 tbsp. lime juice
Salt and ground black pepper

1. Roughly chop avocado.
2. Add yogurt, tomato, onion, and lime juice.
3. Mash slightly with spoon and stir until even.
4. Add salt and pepper to taste.
5. Serve with chips or tacos.

Mango-guava mojitos with habanero sauce

mojito

Ingredients:
Fresh lime
Silver (clear) rum
Mango juice (NSA– no sugar added)
Guava juice (NSA)
Habanero sauce
Fresh mint leaves
Ice

1. Pour 1 shot of rum over crushed ice.*
2. Add mint leaves- whole, or torn to release extra flavor.
3. Add 1 cup of mango juice and 1 cup of guava juice, or desired amount of each flavor.

4. Add 1-2 drops of the habanero syrup. Careful- it’s very spicy!
5. Squeeze the juice of one lime slice over your drink and add as garnish.

*Use a martini shaker for this drink instead of you have one!

Baked lemon-butter salmon

I’m always stressing the importance of protein. Sometimes a protein shake is best, especially when you’re in a rush like at breakfast or after a workout. Shakeology even works well for dessert- a much more healthful option than ice cream or candy. But with proper preparation, you can have any meal ready within that 30 minute gap after a workout.

Besides foods like Shakeology and vegetables, protein usually comes along with fat. You can get lean beef, but beef still has more saturated fat than meats like chicken or fish. Fish is an awesome source of protein. You don’t want to overdo when it comes to eating seafood, but it is full of iron and protein and not much fat, and is therefore an awesome choice for a post-workout meal!

Here is my super easy 4-ingredient recipe & prep plan for my most frequent seafood dish- salmon.

Finished baked salmon

Ingredients

Makes 4 servings

1 fresh salmon filet

1/2 fresh lemon

1/8 stick of butter

1 bunch fresh parsley

salt and pepper

 

Prep

1. Preheat the oven to 400* (if prepping to cook later, save this step until several minutes before you are ready to cook).

2. Rip off a small handful of parsley, stems on. Rinse.

3. Cut the lemon into thin slices. Leave a small wedge of the lemon for later.

4. Store the parsley and the lemon in airtight containers (if prepping to cook later).

 

Cook

1. Lay the filet skin face-down on a cookie sheet protected by a sheet of foil.

2. Sprinkle the salt and pepper over the filet.

3. Squeeze the juice of the lemon wedge into a microwave safe bowl or cup with 1/8 of a stick of butter. Microwave for 10-15 seconds- not so long as to melt entirely.

Butter filet4. Pour the lemon-butter mixture over the salted and peppered filet. Start in the middle so it spreads over the entire filet.

Lemon filet5. Cover the salmon with the sliced lemons.

Parsley filet6. Surround the filet with parsley. Leave the stems on so that they are easy to remove later.

baked filet7. Place the filet into the 400* oven. Bake for 25 minutes or until the salmon is light orange all the way through.

8. Remove the parsley and use a knife or spatula to lift the filet. The skin should peel off effortlessly. Add a fresh squeeze of lemon and serve.

 

Serve

Serve alongside vegetables and quinoa or brown rice. Serves about 4.

If you are meal prepping, cook the dish 1-2 days in advance.

filet meal served

Last note

Remember, you can save time by prepping your cooking ahead of time, but this recipe has a super short prep time as well!

Don’t prep fish too far ahead of time- it will start to taste too fishy!

If you have any questions, comments, or suggestions, feel free to share!

Happy healthful eating :)

Eating healthy on vacation!

Eating healthy on vacation

When I don’t meal plan, I usually end up having to eat something unhealthy. So with Coach Summit 2013 coming up I knew I had to plan ahead for clean eating!

Shakeology1Eating in popular tourist areas can be expensive – especially Las Vegas! So save yourself the money on at least one meal per day, and pack your Shakeology. There will be free ice in your hotel (if one of your roommates is sweet enough to pack a blender, like mine!) and you can stop by a grocery store for milk, bananas, peanut butter, etc.

Stay hydratedDrink water all day long. Not only does water keep you more full, but thirst can often be mistaken for hunger… and in hot climates like Vegas, you need to stay hydrated, especially if you aren’t used to it.

Outsmart alcoholic beveragesOutsmart alcoholic beverages. Avoid beer and too many cocktails. But when you do drink, give a vodka and tonic with a twist of lemon or lime a try! It will usually be less than 100 calories.

Stock your hotel roomStock your hotel room. As soon as you arrive, visit the grocery store for Shakeology recipe ingredients, fruit, vegetables, nuts, protein bars, trail mix, granola, and other healthful snacks. This will help you eat at restaurants less often, and save time between events! Also keep a snack or two in your pocket or purse.

Avoid fast food restaurants. I would give you the healthiest options for these places, but why not just leave them out all together? There are better things around.

Restaurants can be your friendRestaurants can be your friend. The prices can get a little scary, but you budgeted to travel, right? Check out the low calorie menu, or aim for healthier options like salad, wraps, and grilled chicken. Try to find a lighter salad than a caesar, and ask for dressing on the side. Focus on lean protein and vegetables.

image-3Skip dessert! Make sure you ate enough protein for dinner, and that you aren’t just hungry or bored. If you absolutely need to satisfy your sweet tooth, whip up a small mint chocolate Shakeology or grab a good protein bar.

Never skip breakfast. It may be free at your hotel, and it will help you boost your metabolism and get through the day!

 

Any more tips you think I should add? Feel free to post comments, and questions, below!

Coach summit 2013

Sources:

http://traveltips.usatoday.com/eat-healthy-traveling-1556.html

http://nutrition.about.com/od/foodfun/a/healthyeating.htm

Sexiest Summer Challenge Group


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Don’t let summer catch you off guard this year! Whether you are starting from ground zero or you’re ready to keep building that bikini body through the hot days of summer, a challenge group is the perfect way to stay motivated, inspired, and accountable! Commit to 30 days of an exercise regimen with a program like Insanity or Turbo Fire, and proper nutrition, plus drinking Shakeology once per day. See real results and you won’t quit when the 30 days is over.

Plus,

  • Set your own goals
  • Meet new people
  • Learn new things
  • Challenge yourself mentally and physically
  • Confront your weaknesses
  • Improve your strengths

Contact me at:
@fitnesstace
fitnesstace@live.com
facebook.com/staceyakinney

Golden Beet Salad Recipe

Sometimes salad gets boring, but my new favorite has a bunch of unique flavors and I’m eating it every day. I got most of the idea from Elemental Wood Fired Pizza in the University District in Seattle but I changed a few things. The salad would still be good without the beet, and with a chopped apple added!

Golden Beet Salad
Golden Beet Salad

Golden Beet Salad Recipe
+ Arugula, radicchio, and frisée lettuce
+ 1 chopped pear
+ handful of (glazed) walnuts
+ sprinkle of bleu cheese (or feta)
+ 1 sliced roasted golden beet – sprinkle with olive oil and pepper and roast on the barbecue like any vegetable then slice. Or, add oil/pepper and wrap in foil to roast in the oven on 400* for about an hour, until you can poke thru the beet with a toothpick.
+ 1/8 cup pear Gorgonzola vinaigrette or other light dressing.

image-6

For meal prep, keep dressing separate until ready to eat!