Make dinner easy with this maple mustard roasted chicken with butternut squash and Brussels sprouts, cooked together on a single sheet pan!



    • 1 1/2 Tbsp grainy Dijon mustard
    • 1 1/2 Tbsp Maple syrup(don’t use imitation, the flavor won’t be as deep)
    • 1/2 tsp dried rosemary
    • salt and pepper, to taste
    • 4 bone in, skin on chicken thighs
    • salt and pepper, to taste
    • 2-3 cups peeled and cubed butternut squash
    • 2 large shallots, peeled and quartered
    • 2 cups brussels sprouts, trimmed and halved lengthwise
    • 1 Tbsp olive oil
    • salt and pepper, to taste


  1. Place pan (mine is 15″x11″) in oven, and preheat oven to 425 degrees F.  Make sure to leave pan in the oven as it preheats.

  2. In a small mixing bowl, add mustard, syrup, rosemary and salt and pepper.  Whisk to combine.

  3. Add butternut squash, Brussels sprouts and shallots to a mixing bowl and toss with salt, pepper, and 1 Tbsp of olive oil.

  4. Season chicken thighs with salt and pepper and brush a thin layer of maple mustard sauce over the skin side of the chicken.  Reserve sauce for later.  Carefully remove pan from oven (remember, it’s HOT), and add chicken thighs, skin side down, to the pan.

  5. Spread veggies in an even layer around the chicken thighs, careful not to overcrowd the pan, or they won’t roast, they’ll steam.  Make sure Brussels sprouts are placed cut side down for maximum roasted flavor.  If desired, use a pastry brush to dot little amounts of the maple mustard sauce over the veggies.

  6. Return pan to hot oven and bake for 15-18 minutes.  Flip chicken over and return to oven for another 10-15 minutes, until chicken is cooked through and at an internal temperature of 165 degrees F .

  7. Brush chicken with reserved maple mustard sauce and broil on high for a few minutes for a crispier skin.\

    Recipe and Photo courtesy of The Chunky Chef


Anyone who knows me, knows that I love taking photo’s. I would be the one with a super fancy Canon Camera always on hand. When I was at my biggest weight it was a different ball game. I did take a ton of pictures but not a lot where that of me.  If I had any photos they would be from the waist up with baggy clothing so it would hide how big I actually was.  Luckily being the height I am my weight didn’t show much but I could see it in my face and knowing what my body was like before. I knew that I wasn’t happy with myself after gaining almost 100lbs during my pregnancy and I did something about it. We are all capable of transforming our bodies to be the best that they are made to be,all it takes is work and determination. If I can do it so can you!

Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings
1 pound flank or hanger
Juiceof 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterrey Jack
1/4 cup salsa Verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes
.4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterrey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber

Boot Camp Workout

I came across this workout years ago and it makes this article makes it simple to understand. I use each and everyone of these exercises each week! Enjoy!
Written by Team FRx Tuesday, 24 April 2012 00:00
IFBB Pro Jessica Paxon’s Boot Camp Workout!
“It’s nice to do a boot camp workout once or twice a week to mix things up and challenge yourself,” exlains IFBB Bikini Pro Jessica Paxon.  Constantly changing your workouts weekly and slightly every day will keep your body guessing and will prevent your muscles from getting used to any given workout.  Mixing it up is great for breaking through a plateau or avoiding one altogether.  “Train smart and train safe, and always keep your body guessing,” says Jessica.  “Don’t get stuck in a rut because your body will stop responding to your training.  That is why a boot camp workout is so great!  If you add it in once or twice a week it will shock your body, challenge you, and keep your body guessing.”
Jessica’s boot camp is a mix of exercises grouped together in to what’s known as “giant sets.”  A giant set is 3-5 exercises performed back-to-back with no rest in between.  Often times the sum of each exercise will result in a full body grouping.  For example, you may have one exercise for the lower body, one for upper, one for core and a high intensity plyometric move or jump.  There are no set-in-stone rules to putting together a giant set – you can really put together exercises you like best or create workouts to focus on upper body or lower body splits.
“This workout is great because it’s an all-over body workout plus cardio – it’s the best of everything!” says Jessica who uses this workout as often as possible.  She says it will definitely help burn fat and increase your cardiovascular health.  “It’s a total body workout so you’ll be hitting every muscle group.  On top of that you’re getting your cardio in at the same time so it’s very efficient on many levels,” says Jessica.  “This workout is fun and challenging.  It will go by quick because there are so many different exercises and you keep moving the entire time.”
Jessica recommends doing this workout 2-4 times per week depending upon your current workout split and your goals.  “If you train one body part a day, you could add this in once a week (maybe twice).  But if you don’t split up your body parts you could do this workout 3 times a week, maybe four, with rest days in between.”  You can do this workout anywhere for the most part; you’ll just need a bench and some dumbbells.
Burpees:  Begin in standing position with feet about shoulder width apart.  Quickly drop down to the floor, place hands on floor and throw your legs behind you to land in pushup position.  Use your abs to pull your legs up towards your chest and stand up quickly.  Repeat.
Pushups:  Place hands on outer edges of core board or on the floor.  Place your feet out behind you with your feet together.  Keep your back straight and core tight throughout the movement.   Slowly lower your body to about 3-5 inches from the floor with your elbows out to the side.  Push up to starting position.  If this is too difficult you may drop to your knees and perform the movement exactly the same from there.
Mountain Climbers:  With both hands and feet on the floor, bring one leg up toward your chest and tap the floor.  Quickly move that foot back to starting position and bring the opposite leg up to the chest and tap the floor.  Imagine doing high-knees but on the floor with hands placed firmly on the ground below your shoulders.  Move quickly from leg to leg.
Squat/Kettle bell Front Raise:  Standing in squat position, hold the kettle bell or dumbbells in front of you between your legs.  Slowly perform a squat remember to keep your chest out and back straight.  On the ascent, use your momentum to lift the dumbbells up to about shoulder level in a front raise movement.  Control the weight back to starting position while moving in to the next rep.
Pop Squats on to Step:  Place step or low bench perpendicular to you in front of you.  Stand over the step with one leg on either side of the step.  Squat down and jump up on to the step with feet landing together on step.  Repeat quickly.
Dips on Bench:  Place a bench behind you.  Sit on the bench and place hands on the bench at your sides with your fingers curling down the front of the bench.  Move your feet forward so that your butt is hanging off the bench.  Slowly lower your arms so that your elbows bend to about 90 degrees.  Be sure to keep your elbows back and not out to the sides.  Push your body up using your triceps.  Repeat.
Bench Jumps:  Place a low bench or step in front of you.  Keep feet about shoulder width apart and cross your arms at your chest or place hands on your hips.  Jump on to the bench from your heels and then back down fluidly.  Repeat.  Try to land light on your feet.
  Bent Over Rows:  Using dumbbells or a straight barbell hold the weight in front of you about shoulder width apart maybe a little wider.  Stand with feet just wider than shoulder width apart.  Bend at the knees slightly, bend at the waist forward being sure to keep your back completely straight with no curve whatsoever.  Hold the weight down in front of you and use your back to row the weight up toward your lower abdomen.  Imagine pinching your shoulder blades together while pulling the weight to your lower abs.  Slowly lower the weight and repeat.
Walking lunges (weighted):  Hold dumbbells at your sides or place a straight bar across your shoulders.  Step forward and lunge down remember to keep your chest out and back straight throughout the exercise.  Keeping your core tight will help you perform this move correctly.  Alternate legs and “walk” lunges across the room.
Toe Taps on Bench:  Place a low bench or step in front of you.  Place arms crossed at chest or hands on hips.  Lift your foot to tap your toe on the edge of the step and quickly alternate between legs using a slight jump to move fast.  Repeat for reps.
21s with a Barbell or Dumbbell:  Hold barbell or dumbbell with palms facing up in front of you.  Curl the weight half way up for 7 reps (from the bottom of the movement to the middle), then curl the weight from the middle of the movement to the top for 7 reps, then curl the weight the entire range of motion for 7 reps. That is equivalent to one set.  Always remember to keep your chest out, shoulders back and core tight throughout this exercise.
Jump Squats:  Place feet just wider than shoulder width apart.  Place hands crossed at chest.  Squat down and jump up quickly.  Land light on your feet and repeat.  Be sure to stick your butt out and imagine you’re looking for a bench behind you when squatting. Use your heels to push up in to the jump.  Repeat for reps.

Flashback Friday



Shrimp & Avocado Bowl! I love making this!

Prep time: 10 minutes
Cook time: 10 minutes 
Makes: 4 servings
Ingredients16 medium cleaned, shelled, tail-on shrimp (about 3/4 pound), thawed if frozen2 teaspoons sesame oil1 1/2 teaspoons honeySmall pinch cayenne pepper2 eggs, lightly beaten1 tablespoon light soy sauce1 tablespoon rice wine vinegar1 cup shelled edamame, steamed2 teaspoons toasted sesame seeds1 1/4 cups short-grain brown rice, cooked according to package directions1 ripe avocado, sliced
Directions1. Preheat the broiler. In a medium ovenproof pan, toss the shrimp with 1 teaspoon each of the sesame oil and the honey. Add the cayenne.2. Lay the shrimp flat. Broil for 2 minutes per side. Transfer to a plate.3. Heat a small nonstick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed until set, about 2 minutes. Flip and cook until just set on the second side, 1 more minute. Transfer to a board and cut into strips.4. In a small bowl, combine the soy sauce and rice wine vinegar with the remaining 1/2 teaspoon honey.5. Fold the edamame and sesame seeds into the rice. Serve the rice in bowls topped with the egg strips, shrimp, and avocado. Place the soy-vinegar mixture in a small bowl and use at the table for drizzling.
Nutrition facts per serving: 483 calories, 30g protein, 56g carbohydrate, 16g fat (2.8g saturated), 6g fiber
Note: I make mine with less rice  so the carbs are not as high!

Super easy taco salad bowls!!!
Preheat oven at 350

whole wheat tortillas
Black beans 
Turkey meat
Black olives
Organic salsa
Cumin seasoning
Chili powder
Mrs dash salt free southwest chipotle seasoning

Cook turkey meat thoroughly in pot season with chili powder,cumin, and salt free taco seasoning

Lay tortillas on a upside down muffin pan to make the tortilla bowl put in oven for roughly 5-10 min keep a eye on them because some brands cook faster than others

Drain turkey meat add to shells and put desired toppings!

Enjoy!! Share this with others!

Brussel Sprout Chips

Preheat the oven to 450 degrees.
Cut the tough bottoms off the brussel sprouts and remove any of the outer leaves that may be dirty or damaged. Then continue to carefully peel off the rest of the leaves.
In a large bowl season the leaves with salt, pepper and a little olive oil.
Arrange in a single layer on a non stick pan, or cover the pan with foil and then spray it with non-stick spray.
Broil for a few minutes, checking in regularly because they will burn VERY quickly if you forget about them.
Let them cool for a few min and eat. Enjoy!

My Grocery List Staples

“What do I eat?” Everyone asks so here I will tell you 🙂
Here is a list of food I buy for myself as well as my son give or take he gets the good stuff. I only shop every 2 weeks and cook enough food to last a few days to where I do not have to constantly be cooking and focus on the important things!
I usually cook every Sunday and Wednesday!
Protein:  Egg whites, Chicken- baked or grilled, Extra Lean Ground Turkey- Jennie-O brand,Tilapia, Salmon & Tuna!
Complex Carbs:  Brown rice, Plain Oatmeal, Whole wheat bread, Sweet Potatoe patties ( freezer section) ,Whole wheat tortillas.
Veggies: Spinach, Asparagus, Squash,Zucchini, Green beans, Cucumber, onions, peppers, tomatoes.Salad with fat free dressing ( I love the fresh steam bags that Publix has)
Drink: I drink a gallon of water everyday. Flavor it up with Crystal Light, lemons, limes, cucumbers.
Extra Flavor: Salsa, fat free salad dressing, spicy mustard, pepper, cayenne pepper, Mrs. Dash salt-free seasonings.

Why you should NOT diet or do a extreme diet:

Extreme dieting (missing meals, eating low calories and low carbs) may allow you to lose weight in the beginning, but just so you know for every 10 lbs you lose from extreme dieting, 4 of those pounds is lost muscle!!!!
When you put your body through a extreme diet your metabolic rate decreases and you will actually gain more body fat.People might notice you are losing weight, but you are becoming “skinny-fat.”
Right now I weigh 135 in High School I weighed 125 and now I look skinnier to some people now than I did back then, it is because I eat right and workout and my body is toned and does not have a layer of fat I was “skinny fat” in some sense. Muscle weighs more than fat people so dont worry if the scale goes up as long as you see results and you feel good about yourself that is all that matters!
To turn this around and to start to increase your metabolism again you need to:
  • Increase your meal frequency to every 2.5-3 hours. and eat at least 6-7 meals.
  • Drink 6-8 oz. water each day.
  • Choose a lean protein and complex carb at each meal, adding in veggies when possible.
  • Most extreme dieters just diet alone with no physical activity so workout every day to see the real weight loss results!
Fueling your body properly will promote healthy weight loss and allow you to maintain your desired weight your entire life. It is a lifestyle change remember that! Don’t diet. A diet is temporary. Save your body the stress, and nutrients that it really needs from the lifestyle that it is naturally suppose to undergo.
Love in Fitness,