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Spring Fitness Challenge 2017

spring challenge

Would YOU be interested in joining a private Facebook group where you would share your health & fitness journey with other like minded women??

This would be a support group where you could check in daily. We would share our highs and lows, recipes, support, accountability, workout ideas, nutrition, etc. This will just be a group where you can post and stay accountable to the workouts and healthy living you are doing. We will share recipes from time to time or workouts we enjoy, etc. So a very relaxed group….the CHALLENGE part will be staying committed to doing the work and living a healthy lifestyle for a full month.

In a nutshell it would be a safe, private, WOMEN’S ONLY support group while we work on becoming healthier and reaching our personal weight loss goals.

If you are interested in something like this OR if you would prefer a more specific health & fitness group, PLEASE leave me a comment or private message me! I will update next week if I get enough interest in a group.

Thank you!
xo, Staci

The Best Blog Posts of 2016

The following are the top viewed blogs of 2016.

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When I was researching which blogs made the cut I found it very interesting and funny that my #1 blog post of the whole year was the blog I posted about celebrating my Dad’s Birthday. EVERY morning I check my Google analytics to see what blogs are performing the best and EVERY day it’s the same one. I think that’s a sign my Dad leaves me every day that he is always right here with me. Here is that blog post if you haven’t seen it yet.

Happy Birthday Dad!

 

The following are my top Health, Fitness & Nutrition blog posts of 2016! Check them out & leave a comment on your favorite post. (FYI- I read & approve all comments)

How to Start Creating a Better Life for Yourself

Tips for a Healthy Holiday – 2016

Help Save Lives, Donate Blood

Gift Ideas for the Fitness Girl on your List

Muffin Top Melter Workout

The Busy Girlz Crock Pot eCookbook (FREE DOWNLOAD)

How to Organize a Healthy Fridge

The 20 minute Tabata Workout you Need to Try!

No Bake Cheerio Bar Recipe

16 year old Loses 50 Pounds

Deep Dish Crock Pot Pizza Recipe

Who doesn’t love a hot delicious pizza?

Did you know you could throw one together quickly in your crock pot? You can…even better YOUR KIDS can make their own without worry of them getting burned. My boys love making this recipe and it has quickly become one of my “most requested” meals.

 

Crock Pot Deep Dish Pizza

 

*For a healthier version, make your own Pizza Dough & add lots of veggies*

Ingredients:

  • 1 can Pillsbury Pizza Crust
  • 1/3 cup Pizza Sauce
  • 1/4 lb Sausage, cooked & crumbled (*I subbed Ham slices to make a lighter version)
  • 1/2 cup Pepperoni (I use Turkey pepperoni)
  • 1 cups of shredded Mozzarella cheese

Directions:

  1. Spray crock pot.
  2. Unroll dough (fold it in half crosswise if using a thin crust)
  3. Place in the bottom of the pot & press to fit. Make 1 inch crusts up the side of the pot.
  4. Add the sauce & your toppings
  5. Cook on LOW for 1.5 – 2 hours

**THIS IS ONE OF THE CROCK POT RECIPES INCLUDED IN THE BUSY GIRLZ COOKBOOKDOWNLOAD IT NOW**

No Bake Cheerio Bars in 5 minutes

CHEERIO BARS

This recipe may not be new to most but I just found it (on Pinterest) & decided to try it.
This is the PERFECT dessert for the NON-Baker to make. The whole recipe takes 5 minutes & there is only a slight chance of burning anything. WIN WIN for all us non-bakers. 😉

Ingredients:

  • 3 cups Cheerios (any flavor)
  • 1/2 cup Honey
  • 1/2 cup Peanut Butter

Directions:

  1. Line an 8×8 or 9x9 pan with parchment paper.
  2. In a large stock pot combine your honey & peanut butter.
  3. Heat over medium heat until the two mix together completely & is a smooth consistency. (Normally 2-3 minutes)
  4. Remove from heat and add in your Cheerios.
  5. Mix until everything is well combined.
  6. Pour mix into your lined pan & press into pan.
  7. Refrigerate for 1 hour.

NOTES~ Use any combo of Cheerios you like. I made a Chocolate version & then a Honey Nut/Pumpkin Spice version. Both are amazing. My boys already asked me to make these again for the holidays.

 

The Busy Girlz Crock Pot eCookbook

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I am so excited to share The Busy Girlz Crock Pot eCookbook to the public. I originally put this together for all my VIP SUPER GIRLZ who are subscribed to the monthly newsletter.

Inside you’ll find 22 Crock Pot recipes for the Busy Girl who is looking for quick meal ideas. The Fall is the perfect time to get out the slow cooker. Having a bunch of recipes in one place is quick & convenient…and you can save them right to your phone!

 

Want a free copy of “The Busy Girlz Crock Pot Cookbook”?

Just enter your email for free access!


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What is in our Fitness Newsletter?

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DID YOU KNOW?

On the last Friday of every month Super Girlz Fitness puts out a Health & Fitness Newsletter.

Every issue includes…

  • The Latest News from SGF — New program launches, sales, events, etc.
  • A new healthy recipe
  • A new workout routine
  • The next months Health & Fitness Challenge group info
  • Fitness &/or Nutrition tips & info

I am open to suggestions on what you want to know more about. If you have any, please let me know. I want the Super Girlz Fitness newsletter to supply you with every thing you need & want to create a healthy lifestyle.

To leave a suggestion you can reach me on Facebook, Instagram, Twitter, Snapchat (User Name stacimarie74) or by Email.

GET SIGNED UP TODAY!!! The latest Newsletter goes out to all my VIP Girlz FRIDAY morning!!

Back to School Recipe Ideas

BACK TO SCHOOL RECIPE IDEAS

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I have gotten a lot of messages asking about menu ideas for the BACK TO SCHOOL season. School is either back in session already OR your kids are getting ready to start. NOW is the time to start planning out meals to keep yourself sane. These are some of my tried & true tips for making the transition easy…for everyone. 😉

Breakfast Ideas: You need something quick, easy, kid friendly & filling.
Morning Muffins to the rescue! (English muffin, eggs, cheese, a meat of your choice)
Get creative! You can create MANY different muffin recipes just by switching a few of the ingredients. Switch a bagel or bagel thin for your English muffin. Swap egg whites for whole eggs. Load up on a variety of different cheeses (I currently love a pepper jack slice to add some spice). Add a meat to your muffin. This can be as easy as a deli ham or turkey slice or choose your favorite bacon/sausage. If your prep all of those ingredients on Sunday you can quickly build a Morning Muffin that your kiddos will love.

Sandwich Swaps: Most lunches consist of some kind of sandwich. Well it’s time to change it up! Swap out the traditional bread sandwich for a more creative one. There are plenty of options in the bakery or bread aisle. A few ideas…bagels, wraps, pita pockets, sub buns, fresh bakery rolls…check it out & see what your family likes. You can also add some cheese to those sandwiches, pickles on top or on the side.

Snacks: Trail mixes are always a hit. Again the variety is endless on this snack. Let the kids get involved in choosing some of the ingredients & then let them mix it up.
Fresh fruit, fresh veggies with hummus or a Greek dressing (Bolthouse is my fav brand), applesauce, Greek yogurt with toppers (toppers can be a variety of things…fruit, nuts, granola, a cookie (yes…1 of your favorite cookies on top is DIVINE!), etc.

Dinner Ideas: Dinner is a time when some parents are totally drained from their day & then have to take on the after school sports, events & activities. This leaves many families running through the drive-thru. PLAN AHEAD and you can skip the lines & enjoy something healthier and just as quick. Again…get your family involved in this dinner meal plan.
Some quick & picky eater approved meals my family loves are:

  • Tacos or Fajitas (pre-make your taco meat or fajita chicken/steak on prep day)
  • ANYTHING you can make in a crock pot. (pulled pork sandwiches, salsa chicken (great alternative for taco/fajita meat…also amazing on top of nachos OR a chicken burrito bowl — RECIPE BELOW)
  • Spaghetti & meatballs (healthy version- use lean meat & whole wheat pasta OR swap the pasta for spaghetti squash)
  • Burgers are always a hit. Use lean meat to keep it healthy. Pair with a side salad or grilled veggies.

Here is a great formula for the base of all your meals…
LEAN protein source
Colorful veggies
Healthy fats

Ask your family to get involved in the meal planning. The more involved the better. You’ll save yourself a lot of headaches, time and money by getting the things they like and want to eat. It will also be the perfect time to bring up proper nutrition & fueling your body for the days activities. Teach them young.

CROCK POT CHICKEN BURRITO BOWL
Ingredients:

  • 1 pound boneless, skinless chicken breasts
  • 2 tablespoons of olive oil
  • 3 teaspoons of onion powder
  • 2 teaspoons of garlic powder
  • 3 teaspoons of chili powder
  • 2 teaspoons of cumin
  • 1 teaspoon of pink Himalayan salt and freshly ground pepper to taste
  • 3 cups of low-sodium chicken broth
  • 1 15 oz can of diced tomatoes, drained
  • 1 14 oz can of black beans, drained and rinsed
  • 2 3/4 cups of instant whole grain brown rice
  • 1 1/2 cups of shredded Colby jack cheese

Directions:

  1. Place chicken breasts in slow cooker.
  2. Pour chicken broth over chicken breasts and stir in canned tomatoes, olive oil, onion powder, garlic powder, chili powder, cumin, salt and pepper.
  3. Cook on low for about 4 hours.
  4. Remove chicken breasts from slow cooker. Chop or shred chicken.
  5. Turn slow cooker to high and stir in instant rice and black beans.
  6. Let cook 30-45 minutes on high, or until rice is tender.
  7. Add chicken back in, top with cheese and let cook a few minutes longer until cheese is melted.
  8. Serve with fresh diced tomatoes, sour cream, green onions, avocados or guacamole.

Breaded Baked Eggplant

Breaded Baked Eggplant

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Ingredients:
1 small eggplant (sliced into 1/4″ thickness)
2 eggs
3/4 c seasoned breadcrumbs
Olive Oil
Spray Coconut oil (optional)

Instructions:
Preheat oven to 350′

Rub tinfoil lined baking sheet with olive oil
Peel skin off eggplant & slice into 1/4″ slices. Place on paper towel to soak up moisture.
Beat eggs in a small bowl & set aside. Pour breadcrumbs in another small bowl.
Dip slices into eggs and then dip into the breadcrumb bowl coating both sides.
Place on oiled & foiled baking sheet. Then spray tops of breaded eggplant slices with coconut oil spray or drizzle with olive oil.

Bake for 25-30 minutes or until golden brown.

Healthy Cheese Sauce

I have gotten many requests to share my favorite HEALTHY cheese sauce recipe so I decided to share it on the blog as well. (To get my favorite recipes first, sign up for the Super Girlz Fitness monthly newsletter)

This yummy cheese sauce has so much flavor even picky eaters will love it. I hope you’ll try it & let me know what you think!

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Healthy Cheese Sauce

 

Ingredients

  • 3 Laughing Cow Cheese Wedges (flavor of your choice my favorite right now is the Creamy Spicy Pepper Jack)
  • 1/2 cup of Unsweetened Vanilla Almond Milk (What I had on hand and like, you can not taste any vanilla flavor)
  • 1 TBSP of quality Shredded Parmesan Cheese (sometimes cheap Parmesan doesn’t melt, I like Mama Francesca)

Directions

  • Using a small sauce pan, place your three cheese wedges in the bottom of the pan.
  • Add the Almond Milk to the pan.
  • Turn the stove onto a low/medium heat.
  • Using a whisk slice up your cheese wedges & then whisk the cheese & milk together as it warms up.
  • Whisk constantly; don’t let your milk/cheese boil.
  • When you see your cheese wedges have melted add in the Parmesan cheese & continue to whisk.
  • When all has been combined turn off the heat & let sit for 2 minutes.

Pour the entire recipe of cheese sauce over a bag of steamed veggies. My current fav…broccoli & cauliflower. THIS IS ONE SERVING FOR ME but could easily be shared. Serve with a lean protein source & you have a meal that will satisfy and fill you up. ENJOY!!!

xo, Staci
{Bloguary Post #13}

The Easiest Way to Cook Spaghetti Squash

The easiest Way to Cook Spaghetti Squash

I LOVE spaghetti squash but it took forever to cook in the oven and it was hard to cut in half. After a few close calls with the knife I decided there had to be an easier way…and there is. Below are the step by step directions I currently use & love.

 

Step 1: Find a nice squash & bring it home with you.
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Step 2: Get a big fork & stab it multiple times. Don’t be stingy with the stabbing…if you don’t pierce it enough it can explode.
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Step 3:
Place stabbed squash into a glass baking dish. It can stand up or lay down if larger than your microwave & dish. Set the timer for 15 minutes and start cooking!
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Step 4:
Remove from microwave & let sit for 15-20 minutes in the dish. After it rests, cut it in half. It will cut easily. The squash is very hot still so use caution when handling. Use a large spoon & scoop out the seeds. Then using a fork start to pull the spaghetti out.

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Step 5:
This is what the squash looks like when the spaghetti is removed. Notice I do not take the area near the stem or the bottom. It looks weird to me & I’m not eating that. 😉
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In 30ish minutes you have a fully cooked veggie ready to eat. I mix my spaghetti with a bag of steamed veggies, chicken breast & the healthy cheesy sauce I shared in the December SGF monthly newsletter (sign up on the top right hand side). That recipe is has all the flavor of an unhealthy meal without any of the guilt.

ENJOY!

xo, Staci

Bloguary Post #8