Month: May 2016

28-Day Plank Challenge

Have you seen challenges everywhere? Especially plank challenges and squat challenges? I have and I have never done one! I’ve been most intrigued by the plank challenge, but never actually went ahead and did it even though my belly is in need of the most attention. To put it nicely.

www.facebook.com-stayathomefit

A few weeks ago a friend mentioned doing a plank challenge and I thought it would be a fun thing to try for the first time on my Facebook page! What better way to honor my trouble spot? It will be a tribute to my core, the core I can get so cranky about. Maybe it will be just what my poor core needs….

So I’ve been looking around online at different challenges to get ideas, and I put together my own schedule. My very own 28-Day Plank Challenge. I decided to go with the basic forearm plank to keep it simple. There are a lot of plank options out there, and I think trying out different ones could be a fun way to try them out and focus on strengthening different areas of the core. For now, though, I want to focus on one exercise. I also went with 28 days instead of 30 or 31 because I’m a nerd and I like to finish up on a Sunday, not some crazy day like Tuesday.

We will start at 20 seconds. If you have not been doing planks regularly, or have never done one, this might be a long time. You can shorten the length of time and/or modify the plank by doing it on your knees. If you have been doing planks this might seem too easy. You can always modify if the times don’t seem right for you. We can adjust the schedule- add or subtract seconds here and there- so that it works for where you and your core are at 🙂

StayAtHomeFitPlank Challenge (1)

We start Monday, May 30th!!! Each day I’ll post an accountability post on my Facebook page www.facebook.com/stayathomefit. All you have to do is comment on that post to let us know you did your plank. We’ll encourage each other through the 4 weeks, and hopefully share our progress!

How do you do a plank with proper form? You can watch a quick video from Fitness magazine here. Do pay attention to form- I don’t want anyone to get hurt! And of course if you have any back issues or injuries that put you at risk for injury modify or consult your doctor first!!

What are the benefits of doing a plank? It’s a wonderful way to strengthen your core, but also your upper and lower body. It can increase your flexibility, improve your posture, and have a positive effect on your mood! I’m excited about all of those things! I hope you’ll join us 🙂

 

 

Crockpot Lemon Pepper Chicken

Is anyone else going crazy lately? Isn’t end-of-the-year craziness supposed to happen closer to the actual end of the year? Or is it always like this and I’ve just forgotten? Because holy cow, I feel a little dizzy with all this end-of-the-year stuff!

Between baseball, ballet- ballet dress rehearsals- ballet recitals, spring concerts, field trips, field days, writer workshops, picnics, Daisies, Girl Scouts, and birthdays I feel a little overwhelmed. Add in a sprained ankle (not mine) and some spring sickness and the party really starts.

This is part of the reason why I was so excited for the clean eating crockpot group last week. What a great way to stay on top of healthy dinners! But that didn’t pan out like I expected. A key part of crockpot success is being here to turn it off and eat the food that’s in it. Last week my husband had late nights with his track team a few days, and we had a couple days where the kids and I were basically gone 3-8pm. I only got to make a couple dinners from the weekly meal plan. But I thought I’d share one I really love!

Crockpot Lemon Pepper Chicken

This recipe takes a little prep at the start, which takes away a bit from the beauty of a crockpot dinner. I think it’s worth it, though. The chicken actually had a nice semi-crusty coating when it was done.

 

Slow Cooker Lemon Pepper Chicken
(from blog.feelgreatin8.com)
Ingredients:
  • 4 boneless skinless chicken breasts
  • 1/4 cup whole wheat flour
  • 1 teaspoon lemon pepper seasoning
  • 2 tablespoons butter
  • 1 tablespoon lemon pepper seasoning
  • 1/2 cup fresh lemon juice
  • 1/2 cup low sodium chicken broth
Preparation:
Prepare your chicken by rinsing it and trimming the fat. I cut each breast into 2 pieces to make them more like large tenders.
 In a shallow dish, combine the flour and 1 teaspoon of lemon pepper seasoning. Coat each piece of chicken in flour.
 Melt the butter in a large saucepan over medium-high heat.
Once melted, brown each side of the chicken. You want them to be golden brown, but not cooked through because you’ll be cooking them in the slow cooker.
 Spray the slow cooker (crockpot) with cooking spray and place the browned chicken into the bottom. Sprinkle 1 tablespoon of lemon pepper seasoning on top of the chicken.
 Mix together the lemon juice and chicken broth. Pour over the chicken and seasoning.
 Cook on low for 3-4 hours. Enjoy!
I doubled the recipe to serve all of us (not that all of us ate it of course) and so we’d have leftovers for lunches. It came out great. I served it over a quinoa and wild rice blend and it was delicious. You can find the original recipe here at Tiffany’s blog.

Clean Eating Crockpot Challenge Group

I am so excited about the free cleaning group I’m running this week with some other amazing coaches! We have a private Facebook group where we share a meal plan, including recipes and a shopping list. We’ve also included alternate dinner options in case there’s something you don’t like, and vegetarian options.

Clean Eating Crockpot Challenge Group

Our focus this week is crockpot recipes, particularly crockpot recipes that are lighter and feel more like spring than the stews and roasts you might associate with the crockpot. And the group is huge! We have a lot of interested people. I can see why, too. I love my crockpot. I know it’s not glamorous or fancy, but it’s easy and practical and can make some delicious dinners! I plan on using it when we have baseball in the evening, or ballet dress rehearsals. Most of my crockpot recipes are heavier and feel more at home on a cold winter day, so I’m excited to try out some new ones. There are also a lot of recipes out there that are loaded with processed ingredients. Clean eating crockpot recipes can be harder to find.

I’m also really excited that so many people are going to learn more about clean eating. It’s changed my life, and I love when I see it changing other peoples’ lives too. These groups are great for support and accountability and I always learn something.

Did you miss out on the clean eating group? We will have another one soon…Send me a message and I’ll add you to the list and keep you posted 🙂

Have a great week!