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Wednesday, March 15, 2017

Chicken Rice Soup - Instant Pot

It's cold, snowy, and the PERFECT day for some warm soup! I tried out a new Instant Pot recipe last night for dinner and it was so delicious, I wanted to get it up on my blog! And, it was an Instant Pot success, which is few and far between for me right now! My hubby took the rather large container of leftovers to work this morning so that is my indicator that this needs to go on that dinner rotation list!

Side note - this is the first time I tried making a soup in my Instant Pot and WOW!  Something that I would normally let sit in a crock pot for hours took about 30 minutes from start to finish! If you had some foods prepped it would take even less!

-If you don't have an Instant Pot, check out the Clean Eating recipes tab for a slow cooker Chicken Rice recipe. -

Give it a try and let me know what you think! 


Ingredients:
Clean Eating, Instant Pot Soup, Instant Pot Recipes, Chicken Rice Soup, Instant Pot Chicken Rice Soup
Instant Pot Chicken Rice Soup
  • 1 pound skinless, boneless chicken breasts - chopped in to approximate 1/2 inch to 1 inch pieces
  • 6 cups of low sodium chicken broth
  • 1 cup chopped celery 
  • 1 cup diced carrots 
  • 1/2 cup chopped onion 
  • 1 1/2 cup rice (I used brown rice)
  • 1/2 tsp garlic powder
  • 1 tsp thyme
  • 1 tsp coconut oil
  • salt and pepper (to taste)

Directions:
  1. Turn on Instant Pot to the saute mode and add coconut oil.
  2. Add the celery, carrots, and onion.  Saute for about 3-4 minutes or until veggies begin to soften. 
  3. Place chopped chicken breasts in to the pot. 
  4. Add the broth, thyme, and garlic powder.
  5. Stir in uncooked rice (frozen rice is fine too).
  6. Stir ingredients and be sure chicken stays towards the bottom.  
  7. Set the Instant Pot for 12-15 minutes (I did 13) on high pressure.  Allowing the pressure to released naturally will give you the best flavor; however, for time sake I did let some of the pressure out to speed up the process.  
  8. Salt and Pepper to taste. 
Serve and Enjoy! 



Monday, March 13, 2017

Spring into Shape Accountability Group and Giveaway

Despite the upcoming snow storm here in Central PA, Spring IS eventually around the corner and I for one can't wait! I am ready to ditch the sweaters and pull out the tanks and tees!  So, in honor of the first day of Spring, I am kicking off my virtual Spring into Shape Accountability Group! 

It was about 4 years ago  right around this time that I realized that I needed to make a lifestyle change.  Looking back, it's amazing how far I have come in the kitchen.  For starters, I don't love to cook. So, when I got married in 2005 and took on the responsibility of feeding someone else, I had to rethink my cereal dinners. 🙄 Instead, I got in to the groove of having a very small dinner rotation list that consisted of tacos, pasta, pizza, chicken salad (loaded with french fries), and processed frozen skillet meals because, hey, they were quick and easy!  We can't forget the weekend take-out too.  My weekly menu didn't veer much off that path.  My poor husband was a trooper because he never once complained!  Heck we didn't even realize the weight we were slowly gaining in the time span of the first several years of our marriage.  Don't get me wrong, we weren't necessarily extremely over weight but we certainly were not healthy.
21 Day Fix, Accountability, Beachbody Coach Group, Clean Eating group, Health and Fitness Online Groups, Lisa Decker, Meal Planning, Meal Plans, Spring Health and Fitness group, Successfully Fit, Support,Shakeology

Once I had kids, and had yet another responsibility at the dinner table, I knew things had to change.  So, like many, I went online and bought a fitness program that "guaranteed" results and I even joined a nutrition program that some other co workers were involved in.  But you see, the problem was, it wasn't working too well for me.  I would get my workouts in pretty much every day, I cut out a few junk snacks here and there, but I still wasn't getting any results.  That's frustrating!!  Nutrition was a mind game for me.  I would justify eating chips, knowing that I didn't have much for dinner.  Or, I would be great with my food choices throughout the day and figured I "deserved" that bowl of ice cream while lounging on the coach watching TV.   

21 Day Fix, Accountability, Beachbody Coach Group, Clean Eating group, Health and Fitness Online Groups, Lisa Decker, Meal Planning, Meal Plans, Spring Health and Fitness group, Successfully Fit, Support,ShakeologyWhen I had that "ah-ha" moment and realized that I needed help, I decided to join in on a virtual accountability group. After all, I didn't know any of the girls in the group except the leader, so oddly enough, I didn't have a problem sharing my lifestyle and being held accountable.  

→The first step I took was to invest in a home fitness program.  At that point, I had a 1 and a 3 year old so going to the gym did not sound appealing to me, at all.  
→ The second step I took was to invest in some sort of shake called Shakeology.  I had no clue what I was getting myself in to but at that point, I knew I needed to try something different.  It came with a money back guarantee and all I kept hearing about was that it was a "healthy  milkshake."  Based on a little research, I knew it was going to provide me with my daily dose of nutrients, and claimed to give me some energy, which I desperately needed!
21 Day Fix, Accountability, Beachbody Coach Group, Clean Eating group, Health and Fitness Online Groups, Lisa Decker, Meal Planning, Meal Plans, Spring Health and Fitness group, Successfully Fit, Support,Shakeology
⇢ The third step was the online accountability group that I was added to.  I did feel a little crazy for joining the group because I not only knew none of the other participants, but I wasn't so sure how I could get on track to being healthy within a group that wasn't even face-to-face.  

BUT, I did it!  I pushed those fears aside and I decided that it was time for a change. 

Here I am, almost 4 years later,  thinking about how scared, anxious, and nervous my new customers are as they enter my groups each month.  I get it!  Some times taking this non traditional approach is "the last straw."  


While yes, I was the one exercising, meal planning, meal prepping, and getting back to being healthy, the group not only provided me with TONS of information, but also support, motivation, and accountability so that I could reach my goals. It was then that I decided to activate my Coach status and help others feel the same positive benefits that I did.  

I was a busy mom of 2 little ones.  I worked full time (at the time).  I dealt with the stress of a busy life. I get it!!  It's those crazy busy moms that typically join in my groups.  
21 Day Fix, Accountability, Beachbody Coach Group, Clean Eating group, Health and Fitness Online Groups, Lisa Decker, Meal Planning, Meal Plans, Spring Health and Fitness group, Successfully Fit, Support,Shakeology

On March 20th, I am kicking off my Spring Clean Up Accountability group and am looking for up to 8 new women to support, guide, and help on their journey to a healthy lifestyle.  We will follow the same steps that I took just about 4 years ago when I made the big decision too!  It's OK if you are scared, nervous, anxious, and have no clue what you are getting yourself in to.  It's normal to feel nervous when you start a change like this.  

In my groups I go through a one week planning period where I help all of my new customers get planned and prepped for the week.  That way you are both physically and mentally ready to begin. There's nothing like starting this journey PREPARED!  Throughout the rest of the 4 week group I will provide daily motivation, support, accountability and even share my recipes, tips, and tricks that have worked for me and my family.  

Yes, it's hard work to get and stay healthy.  It takes dedication.  But honestly, once you are in the groove and you have created those healthy habits, it becomes a lifestyle change. This is not a quick fix diet or group.  Once you join my groups you are more than welcome to continue in them on a monthly basis.  

So what do you say?  Are you in?  

With the Spring season coming up, I am offering some pretty awesome giveaways for those who commit. They are only while supplies last!  Your commitment means:
1. I am your Team Beachbody Coach ✓
2. You commit to the group with a Beachbody Challenge Pack which includes a fitness program (which I will help / give you suggestions on), a month supply of Shakeology, and of course access to the group!  This does come with a guarantee as well.  ✓

*Please note: The Amazon Fire TV Stick is for someone who purchases the All Access Beachbody on Demand pack which includes every single fitness program, deluxe workouts, and new 2017 workouts as they are released.

21 Day Fix, Accountability, Beachbody Coach Group, Clean Eating group, Health and Fitness Online Groups, Lisa Decker, Meal Planning, Meal Plans, Spring Health and Fitness group, Successfully Fit, Support,Shakeology


--Please keep in mind that if you are a Coach or are already working with a Coach that this group is not for you. --





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Sunday, March 5, 2017

Meal Planning Tips for a Healthy Lifestye

meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix

Meal Planning....it's something that I don't necessarily LOVE doing; but, it's something that is a necessity, for me.  I talk and teach about meal planning in my accountability groups because it has been such a strong factor in getting me and my family on track to a healthy lifestyle. It has also allowed me to free up time during the week, especially on the nights that we are busy with the kids activities.  I will admit, it can be a tedious process but once you get in to the groove, it's really not bad at all!  And, it's totally worth it!  So, today I am going to share with you my tips on getting started with your plan...
meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix

meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix Step 1: Find a template that works for you.  Sure, you can THINK about what you plan to eat throughout the week but having it in writing is so much easier, especially if you are following any kind of nutrition program.   I personally prefer a template that I created on my computer.  I pull it up each week and delete / add my new meals.  It's a quicker process, especially when a lot of your meals are generally the same.  Another planner that I have grown to love, especially if you are a pencil / paper person, is the Erin Condren Wellness planner.  It's a small, thin, handheld booklet that is pretty inexpensive.  It will fit in most normal sized purses so you could even take it with you and track throughout the day! 

meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix Step 2: Map out your meal times and work outs. This is SUCH an important step!  I often hear people say that they will work out "in the morning" or "after work."  It makes sense.  I get it.  I used to do the same.  But my times were never planned out.  I would get up, do what I needed to do in the morning then get a workout in; or, I would go through my day knowing that I would squeeze my workout in later.  That resulted in missed workouts and me justifying it by saying "I didn't have time I'll double up tomorrow."  (and we all know that the "double" didn't happen the next day).  Now, I put a time to my workouts.  I know that at 6:30am each morning I have an appointment with my cross trainers, laptop, and weights.  It's an appointment that is scheduled and that, unless an emergency, I don't cancel.  But here's the thing. Sometimes 7:00am simply can't happen.  THAT is why having a plan is AWESOME.  If I know that I won't be available at my "normal" time, then I make sure I have it scheduled in at a different time when I do my plan.
-->The same goes with my meals.  I am able to look at my week ahead and know when I will have the time to eat breakfast, lunch, dinner and also my two snacks throughout the day.  If something comes up, if I get too busy and have to switch times, it's not a big deal!  BUT, having that plan in place provides me a structure and something that I can follow.  If you have a consistent work schedule then you probably don't have much control of your breakfast, snacks, and lunch time, which essentially may make things easier. 


Step 3: Plan your dinners first.  This may be a personal preference, but, I tend to have my most variety in my dinners.  So, I plan those out AND I decide if I am going to make extra to have for leftovers.  Why? Because leftovers can be used for lunch the next day, making my planning even easier! A past meal plan of mine is posted below. I personally follow a portion controlled nutrition plan so if you don't understand the number and letters under my meals that's what it is.  I am a huge fan of this system because it has truly helped me understand what foods are most nutritionally dense and how much of them I should be eating in order to meet my goals.
meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix


Step 4: Plan out breakfast, lunch, and snacks.  Once my dinners are planned I am able to go in and add in the other meals.  I personally find it easier to plan for the same breakfast (or two) throughout the week to simplify the process. The same goes for lunch with the exception of the days where I may have leftovers.  Plan in bulk - what does that mean?  Unless you are someone who HAS to have a ton of variety in foods throughout the week, I recommend sticking to the same one or two breakfast / lunch / snacks throughout the week and varying your dinners. By doing so you have less planning, less prep, and it's cheaper!

Step 5: Meal Prep.  This is a big one!  Prepping as much of your food for the week as possible can be a lifesaver!  Obviously there are foods that can't be prepped so focusing on what you CAN prep is key. Here are some ideas:
* Egg Muffins:  I prep up to 8, which is 4 days worth.
*Overnight Oats can be prepped in mason jars.
* Chicken - you can grill a few chicken breasts to chop in to salads or have in wraps throughout the week.
meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix * Veggies - chop veggies to have as snacks or for upcoming recipes
* Ground Turkey - like chicken, you can cook up some ground turkey to have in wraps, on salads, or in sandwiches
BONUS TIP:  If you are able to prep snacks like fruits and veggies, keep the baggies or storage containers at eye level in the fridge.  Don't hide them away in the drawers at the bottom!  That way, when you open the refrigerator it's right there waiting for you with nothing else tempting in the way. 

Step 6: Hang your plan on the refrigerator or place on your kitchen counter. This is the easiest step! Having that plan in the kitchen, where you will see it every single day will help to keep you on track.  Obviously the most important part is actually sticking to it, but I find it easier when that plan is in my sight any time I walk in the kitchen.


There you have it! Those are my meal planning tips that I follow pretty much every single weekend. Yes, it looks like a lot but once you get in to the habit it becomes second nature.  Once I find a meal / snack that I like, it goes in my rotation list so that when I sit down to plan, I check that list out and pick what I want! They are foods that I know I like, that fill me up, and that have already been implemented in the past.  The longer you meal plan the bigger your list will come. Trust me when I say, once you get in to this habit, on the weeks that you DON'T plan, you'll see what difference it makes.
meal planning 101, meal planning, meal planning tips, healthy meal plan, meal plan template, healthy living tips, meal prep, Successfully Fit, Lisa Decker, 21 day fix

I encourage you to give this meal planning process a try.  You can check out the Clean Eating recipes tab above for some of my favorite meals and snacks or hop on Pinterest for a plethora of recipes!

If you are interested in getting specific support and trying out one of my online accountability groups, feel free to fill out the application below! I am starting a new group on March 20th called March Meltdown.  Throughout the group we will be focusing on meal planning, daily exercise and I will be providing you with tips, motivation, and accountability throughout the process.

Happy Planning!

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