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Coach Kim’s At Home Core Workout (Week 6)

Coach Kim’s At Home Core Workout (Week 6)

by Jordan Chops Jul 19, 2021 Uncategorized

Come one, come all! We’re back with Coach Kim for the final week of workouts! Let’s finish out strong! Today’s routine is all about core, so get ready to feel that full body work! Show us how it’s done, Kim! This workout is designed for 30...

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Join us next week for one of our Member Meetings! Join us next week for one of our Member Meetings! #membermeetings #support #weightloss #wellness
Cornish hens are so underrated! They are delicious Cornish hens are so underrated! They are delicious! I definitely prefer them over regular chicken!Grilled Cornish Hens by Chef Hibah (@lifewithhibah)Serves 8Carb Conscious: 5 BITES Conquer Cravings: 5 BITES Sugar Smart: 5 BITES Better Balance: 5 BITES Calorie Command: 181 Calories Keeping Keto: 0 Net Carbs2 Cornish Hens (Cut them however you’d like, I spatchcocked them!) Rub them down with the following: 1 Tbsp EVOO 1.5 Tbsp Paprika 1 Tbsp Garlic powder 1 Tbsp Onion Powder Salt and pepper to tasteGrill until cooked and enjoy!
I love a good sandwich but it needs to be a MASSIV I love a good sandwich but it needs to be a MASSIVE one that’ll keep me full and satisfied for hours.Deluxe Turkey Club Sandwich by Chef Allie (@chefallieskitchen)Serves 1Carb Conscious: 9 BITES Conquer Cravings: 7 BITES Sugar Smart: 9 BITES Better Balance: 7 BITES Calorie Command: 363 Calories Keeping Keto: 14 Net Carbs1 Protein Bun (I used Royo Bread) 1 Light Laughing Cow Cheese Wedge Butter Lettuce Thinly Sliced Onions Thinly Sliced Mini Cucumbers 85 Grams Kirkland Turkey breast (sliced thin) 2 Center Cut Bacon Slices (Oscar Mayer) 1/2 Hard Boiled Egg 2 Slices Tomato Salt & Pepper to Taste 1 Tbsp Light Mayonnaise (Aldi brand) 1 Tsp Whole Grain Mustard 1 tsp Stone Ground Mustard (Aldi brand)First cook the center cut bacon and hard boiled egg and set aside once done to cool offIn a small bowl combine the mayonnaise and mustards. Set aside.Toast the bunAssemble sandwich with the light cheese spread on the bottom half and the mayonnaise mustard mix on the top halfFollowed with the lettuce, Turkey, thinly sliced red onions, thinly sliced cucumbers, bacon, two slices from the hard boiled egg and topped with tomatoesSeason with salt and pepper and enjoy!
"Focus on the better balance zero BITE food list!" "Focus on the better balance zero BITE food list!" - Coach Stefanie
Using Fairlife protein in place of milk in this re Using Fairlife protein in place of milk in this recipe bumps up your protein content in a tasty way! With 9g of protein, these banana oat bread squares will help you stay satiated while serving as either breakfast or a quick snack! Served warm right from the oven, these are a perfect & cozy comfort food.Maple Banana Oat Bread by Chef Jordan (@jordan.continued)Serves 4Carb Conscious: 7 BITES Conquer Cravings: 4 BITES Sugar Smart: 5 BITES Better Balance: BITES Calorie Command: 219 Calories Keeping Keto: 49 Net Carbs1.5 Medium Bananas, ripe 1/2 Cup Rolled Oats 3/4 Cup Oat Flour 1/2 Cup + 2 Tbsp Fairlife Core Power Vanilla Protein 1 Egg 1 Tsp Maple Extract 1 Tsp Cinnamon 1/4 Tsp Salt 2 Tsp Baking Powder 2 Tbsp Brown Sugar sub (Sukrin gold, Lakanto, Swerve will all work) 2 Tbsp Maple Syrup 1/4 Cup Powdered Allulose (I like Besti brand) 1 Tbsp Chopped WalnutsPreheat oven to 350 degrees F.Mash banana in a large bowl. Add in egg, maple extract, 1/2 cup fairlife protein, brown sugar sub and mix with a hand or stand mixer until frothy.Next, add in your oat flour, rolled oats, cinnamon, & salt. Fold in gently until just combined. (Do not over mix or you will yield tough oat bread)Add to a baking dish prepared with parchment paper and cooking spray of choice. (I use avocado oil spray; baking dish is 10x6x2 inch)Bake for 20-25 mins (ovens will vary: mine was done at exactly 22 mins)Let cool for about 5-10 minutesIn the meantime, mix together your allulose, maple syrup, and 2 tbsp fairlife vanilla protein to make the glaze.Add to a ziploc bag, cut the tip, and drizzle on top. Add on your chopped walnuts and cut into 4 even squares.Notes: The baking dish I used is the smallest in a set & measures 10x6x2. You can use a bread loaf pan, but you may need to add extra time.A toothpick should come out almost clean, but still a bit gooey. As it cools, it will firm up more. Over baking will dry out your bread.Additionally, you may choose to sub ChocZero Maple syrup or Sugar free pancake syrup of choice in place of maple syrup to save a few calories or BITES.
"My health journey started just before our country "My health journey started just before our country shut down from Covid. I was tired, upset, scared. I wanted to improve myself to be there for my kids and family. I was constantly uncomfortable and never truly felt “present,” even when I was with the ones I loved most. Starting the weight loss and wellness process took a lot of dedication and a lot of putting myself out there. It tested my patience, my confidence and my resilience. But with those three things, I could overcome all the doubt and achieve my goals. I have been in maintenance for about 2 1/2 years now, and I couldn’t be happier that all the habits I learned are now lifelong commitments." - Coach Ashley (@ashleys_healthylife)
"Cottage cheese mixed with yogurt and some uncooke "Cottage cheese mixed with yogurt and some uncooked oats is a nice cold protein option I make a lot." - Coach Tyler
Remind yourself of your 'why' every time you feel Remind yourself of your 'why' every time you feel like throwing in the towel. 💪🌟 #KeepGoing #PurposeDriven #Healthi #Healthifamily #Mondaymotivation
Rice Cake S’mores by @genie_cooksServes 1 Pers Rice Cake S’mores by @genie_cooksServes 1 PersonCarb Conscious: 4 BITES Conquer Cravings: 3 BITES Sugar Smart: 6 BITES Better Balance: 6 BITES Calorie Command: 133 Calories Keeping Keto: 24.4 Net Carbs1 Chocolate Rice Cake 15 pieces Hala Marshmallows 20 pieces Chocolate Chips, Semi-SweetPlace rice cake on a foil-lined sheet pan.Top with chocolate chips and marshmallows.Bake 5 to 8 minutes at 350F until chocolate is melted and marshmallows are toasted.Enjoy!
If you have buffalo chicken and you love quesadill If you have buffalo chicken and you love quesadillas, you’re gonna love these.Buffalo Chicken Quesadillas by Chef Genie (@genie_cooks)Serves 1Carb Conscious: 10 BITES Conquer Cravings: 9 BITES Sugar Smart: 9 BITES Better Balance: 8 BITES Calorie Command: 417 Calories Keeping Keto: 8 Net Carbs1 Mission Protein Tortilla 1 Serving Great Value Classic Ranch Mix 1/2 Cup Low Fat Shredded Mozzarella Cheese 4oz Boneless Chicken Breast 2 Tbsp Buffalo SauceIn a bowl, combine cubed chicken, ranch seasoning, and buffalo sauce.Place tortilla on the bottom of a skillet over medium heat. Top half the tortilla with half of the shredded cheese. Spoon the chicken on top and place the remaining cheese on top.Fold the tortilla closed and crisp on both sides until golden brown, then slice and enjoy!
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