21 DAYS TO FIT AND FAB

OMG....is that laundry on the floor in the back of my picture. Why yes, it absolute is!  This mom of two amazing, obviously laundry challenged kiddos is Fun, Fit and Fab. However, it was not always that way. Luckily, I came across an awesome program that in 21 days not only had me down two dress sizes but also feeling more confident and sexy. As a health and fitness coach I come across many programs that promise this & that and blah blah blah.. but none that was able to deliver the results I got from this 21 day fix program. So I knew I had to share and get this out to other moms that want to be Fit and Fab!!!

I am looking for 20 moms that want to transform their bodies using NO complicated equipment...NO heavy weights...and NO long hours in the gym. These ladies will TRANSFORM and tone their bodies like never before in just 21 days. Best part is... you don't even have to leave your house.

For 30 minutes of your day, we'll tone your body and follow a clean eating meal plan for 21 days. NO counting calories! NO counting points! NO starving yourself! My main focus will be to teach you how to EAT CLEAN in order to maximize your results!

All workouts are done in the comfort of your home on your own time. You will also have me, Fun Fit Crystal, as your personal coach and greatest cheerleader! I have been a Team Beachbody Coach and group fitness instructor for a couple of years now. I have had the pleasure of coaching many moms back to their pre baby bodies and many brides into their ideal wedding dress. Believe me when I tell you this will be a simple process and I will walk you through every step of the program on a daily basis. 

If you can commit for 21 days to get FIT and FAB...I want to HEAR FROM YOU!! I'm looking for ladies who are SERIOUS about making a change...who want to get stronger...healthier...more confident and feeling better than ever! This program is not free but on SALE for a limited time. 


Your 21 day challenge pack includes: 

- A complete 21 day home workout kit with DVD's

1. Upper Fix. Targeted resistance training helps shape your chest, back, shoulders, arms, and abs.
2. Lower Fix. Firm and tone your entire lower body while you blast fat and burn calories.
3. Total Body Cardio Fix. Keep your heart rate up and your metabolism revved high long after the workout is over.
4. Cardio Fix. Get your heart pumping and your body moving as you melt away the pounds.
5. Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.
6. Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles.

- Custom clean eating meal plan designed for you (example below) 

- Portion control containers and shaker cup

Forget about ounces, cups, and calories. These seven color-coded containers and Shakeology shaker cup deliver exactly the right portions every time, so you never eat too much, and you're never hungry. Fill them up with as much food as you want—if it fits, you can eat it!

• Green—Veggies
• Purple—Fruits
• Red—Proteins
• Yellow—Carbs
• Blue—Healthy Fats
• 2 Orange—Seeds & Dressings
• Shakeology Shaker Cup—Drinks

- 30 healthy meals (1 bag of a 30 day supply of Shakeology. 7 different flavors to choose from)

Because Shakeology nourishes your body with the nutrients it needs and craves, it can help boost energy, curb cravings, and promote regularity. Plus, it's been clinically proven to aid in weight loss, lower cholesterol, and reduce blood sugar levels (as measured by HbA1C). So weather you want to slim down or are seeking to get healthier, drinking Shakeology you will discover what "healthy" truly is supposed to feel like. 

- ME as your personal coach 

- Access to my exclusive and private support group 

- A free 21 day fix t-shirt when you finish and send in your results

-  30 day access to stream your workout program and many more to your phone, tablet, laptop, etc 

You will get all of that for less than $5 a day. Total ONE TIME cost for program is $140. This sale price won't last long! This group WILL fill up fast and space is very limited!! Fill out the form below to reserve your spot in this challenge group and receive a free 3 day cleanse to do during our prep week which begins July 5th. Yes, that's right... we are going to cleanse our bodies of that 4th of July holiday weekend food and booze. 

Challenge group official start date:  JULY 11th 
Challenge group end date: JULY 31st 

Don't forget... by the end of July you will be down a dress size or two. Eating more food than you normally eat and having way more energy to keep up with your kiddos in order to finish the summer strong.

 Are you ready for a change? Are you ready to see results by the end of July? So lets do this!...RESERVE YOUR SPOT NOW!!! 

  

Fill out my online form.

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HEALTHIER RANCH DRESSING

Ingredients:
1/3 cup nonfat plain Greek yogurt
1/3 cup low-fat buttermilk
1 Tbsp. Ranch Seasoning Blend

Directions:
1. Combine yogurt, buttermilk, and Seasoning Blend in a small bowl; mix well.

BARBECUED CAULIFLOWER SALAD

Ingredients:
½ medium cauliflower, cut into florets (or 3 cups florets)
½ tsp. olive oil
¼ cup barbecue sauce, reduced-sugar
3 cups coarsely chopped romaine lettuce
½ cup canned black beans, drained, rinsed
½ cup corn kernels
¼ medium red onion, chopped
1 medium carrot, shredded
¼ cup Healthier Ranch Dressing
½ medium avocado, sliced

Directions:
1. Preheat oven to 350º F.

2. Place cauliflower on a large baking sheet.

3. Drizzle with oil. Toss to blend. Bake for 5 to 7 minutes.

4. Brush cauliflower evenly with barbeque sauce. Bake for an additional 3 to 4 minutes, or until tender-crisp. Set aside to cool.

5. Combine lettuce, beans, corn, onion, carrot, and Healthier Ranch Dressing in a medium serving bowl; toss gently to blend.

6. Top with cool cauliflower and avocado. Serve immediately.

Tips:
• Look for barbecue sauce that has an ingredient list that does not contain artificial sweeteners, additives, or preservatives. There are many brands on the market that are sweetened with small amounts of honey, maple syrup, or molasses.

CHICKEN ENCHILADAS W/ CREAMY AVOCADO SAUCE

Ingredients

3 avocados, scooped from skin

1 cup chicken broth

1 cup coconut milk

2 lemons, juiced

½ tsp cumin

½ tsp chili powder

1/8 tsp cayenne pepper

sea salt, to taste

black pepper, to taste

3 chicken breasts, cooked and shredded

½ red bell pepper, diced very fine

½ cubanelle pepper, diced very fine

1 medium onion, diced very fine

1 garlic clove, minced

2 cups black beans, cooked and rinsed

2 tsp taco seasoning

1/8 cup chicken broth

½ cup creamy avocado sauce

8 – 10 whole wheat or corn tortillas

½ - 1 cup shredded cheddar cheese (depending on taste)

Directions

1. Preheat oven to 350 degrees F.
2. Blend the avocados, juice from the lemons, coconut milk, chicken broth, cumin, chili powder, salt and pepper together in a food processor until smooth and creamy. Set aside.
3. Saute the peppers, and onion in a little cooking oil, such as olive or coconut oil until soft. About 10 minutes. Add the taco seasoning and black beans and heat through, 2-4 minutes. Then, add the chicken and a splash (about 1/8 cup) of chicken broth. Stir to combine and coat chicken with seasonings.
4. Add 1/2 cup of the avocado sauce to the chicken mixture and stir to combine.
5. Spoon 1/4 cup creamy avocado sauce in the bottom of a rectangle baking dish.
6. Add 1-2 tablespoons of cheese to a tortilla. Spoon in 1/4 cup of the filling into the tortilla. Wrap the tortillas lengthwise and place seam side down in the baking dish.
7. Pour 2 cups of the creamy avocado sauce on top of the enchiladas. Be sure all the tortillas are completely covered. Sprinkle the remaining cheddar.
8. Cover with foil and cook for 20 minutes.
9. Remove the foil and cook another 10 minutes.
10. Garnish with cilantro and serve with a little creamy avocado sauce for dipping.

BONE BROTH

INGREDIENTS: 

• 4 quarts water
• 1 teaspoon salt
• 2 tablespoons apple cider vinegar
• 2 large onions, unpeeled and coarsely chopped
• 2 carrots, scrubbed and coarsely chopped
• 3 celery stalks, coarsely chopped
• 1 bunch fresh parsley
• 2-3 garlic cloves, lightly smashed
• 2-4 lbs. meat or poultry bones

DIRECTIONS:

1. Place all ingredients in a large slow cooker set on high. Bring to a boil, then reduce the setting to low for 12-24 hours. The longer it cooks, the better it tastes! Strain the stock through a fine mesh strainer or coffee filter into a large bowl, and discard the waste.

*Even if you don’t have a slow-cooker you can still reproduce this recipe on a stovetop, with a large pot on low heat.

**Here is a list of vegetables, herbs, and spices you could add to give your broth more flavor. Feel free to mix and match, or invent your own recipe.

• Onion
• Green onion
• Leek
• Carrot
• Garlic
• Celery
• Salt
• Pepper
• Whole peppercorns
• Red pepper flakes
• Parsley
• Bay leaf
• Rosemary
• Thyme
• Sage
• Ginger

Avoid using broccoli, turnip peels, cabbage, Brussels sprouts, green peppers, collard greens, or mustard greens, as they will make your broth bitter.

GRANOLA W/ DARK CHOCOLATE

INGREDIENTS

¼ cup coconut oil
¼ cup plus 2 tablespoons honey
2 cups old fashioned oats
½ cup shredded coconut
½ cup pecans, chopped
½ cup dark chocolate chips

DIRECTIONS

1. Preheat oven to 300 degrees.

2. Add coconut oil and honey to a microwave safe bowl. Place in the microwave for 15-30 seconds to slightly melt the honey and coconut oil.

3. Add the melted honey and coconut oil to a large bowl with the oats, coconut and pecans. Toss to coat.

4. Place on a baking sheet lined with a silicone baking mat or parchment paper.

5. Bake for 30 minutes or until golden brown and allow the granola to cool. The granola with get crunchier as it cools it tends to be sort of soft when it first comes out of the oven.

6. Toss cooled granola with chocolate chips and enjoy.
Store in an airtight container at room temperature for up to a week or freeze for up to 2 months.

TO MEDITATE OR NOT TO MEDITATE

After an exhausting day at the office, a strenuous string of classes, or a never-ending afternoon of shuttling your kids back and forth between music lessons and sports practices, how do you unwind? Do you press play and sweat it out? Or call up your best friend for a five-minute rant? Or if it’s really one of those days, do you pop open a bottle of wine?

But what about meditation? Taking a few minutes out of your day to relax and reflect on your thoughts can do wonders for your mind, body, and stress levels. It’s even been shown to help with back pain. If you’ve never tried it before, you might have some preconceived notions about meditation and how to meditate. But in reality, meditation can be done in a variety of ways, and can be customized to fit your personal needs.

“It’s not about stopping your mind; that’s impossible,” says Ted McDonald, founder of 5 Point Yoga. “It’s about understanding how you think and using that in a productive, positive fashion.”

There are many different ways to meditate, here are three basics to keep in mind when learning how to meditate.

1. Have a straight spine.
When you first begin, you might find it easier to sit in a chair with a back support instead of sitting cross-legged on the floor. If you prefer to sit on the ground, using a block can help lift your hips above your knees and keep your back straight.

2. Have a relaxed breath.
Remember to breathe! Best way to breathe during meditation is to breathe in and out through your nose instead of your mouth. This can help relax your nervous system and keep your breaths calm and even.

3. Have a single-pointed focus.
During meditation focus on anything that makes you happy. “You can focus on the energy centers between your eyebrows or in the middle of your chest, or you can focus on the beach, a vacation spot, the top of a mountain, or the swing you had when you were a kid. It doesn’t matter as long as your mind is on one point that gives you joy. You want that place to ground you.”

If you find yourself becoming distracted, don’t worry that is natural. Acknowledge the distraction and then go back to your focal point. It’s a mental exercise; you’re building the muscle of focus.

The first time you meditate, start small.  beginning with just 2-3 minutes a day. Then bump the time up to 5 minutes a day. Once you feel you’ve accomplished this, go for 10 minutes in your next session. Also you will want to experiment with what time of day works best for you. I prefer to meditate right before bed as a way to clear my head. Being a busy mom, my mind is always thinking about the million and one things I have to make sure get done. It can defiantly keep me up all night. Meditating clears my mind and allows me to doze off right away. No more restless nights for this mama. lol 

DID SOMEONE SAY TACOS....

My family loves TACO night!!  We use to go out every week to our favorite local Mexican restaurant to get our taco fix but that got expensive and I wondered how healthy eating out really was. So we started to make our own at home. I found that homemade tacos with fresh ingredients were more satisfying. I like to top mine with shredded cabbage, thinly sliced radishes, and pickled jalapeños. Make any night taco night with these delicious recipes that are loaded with bold flavors, and low in fat and calories.

Steak Tacos with Red Peppers and Onions

Steak lovers are in for a treat with these hearty tacos made with seasoned beef, sautéed peppers and onions, and fresh cilantro. Get the recipe.

Shrimp Tacos

These mildly spicy shrimp tacos get flavor from cumin and chili powder and are topped with lots of fresh veggies. Get the recipe

Chicken Tacos

Even though these simple chicken tacos taste like delicious comfort food, they have only 248 calories and 6 grams of fat per serving. It’s OK to add shredded lettuce or cabbage and salsa! Get the recipe.

STEAK TACOS

Ingredients:
1 lb. raw beef flank (or round) steak
1 tsp. chili powder
Sea salt and ground black pepper (to taste; optional)
1 tsp. olive oil
1 medium red onion, coarsely chopped
1 medium red bell pepper, coarsely chopped
8 (6-inch) corn tortillas, warm
2 Tbsp. fresh lime juice
2 Tbsp. coarsely chopped fresh cilantro (or Italian parsley)

Directions:
1. Rub steak with chili powder and salt and pepper (if desired).

2. Heat oil in large skillet over medium-high heat.

3. Add steak; cook for 6 to 8 minutes on each side, or until it reaches desired degree of doneness. Remove from heat.

4. Cover steak with aluminum foil; let rest for 5 minutes.

5. Add onion and bell pepper to skillet; cook on medium heat, stirring frequently, for 3 to 5 minutes, or until onion is translucent. Remove from heat.

6. Cut steak against the grain into thin slices.

7. Top tortillas evenly with beef, onion mixture, and lime juice; garnish with cilantro

SHRIMP TACOS

Ingredients:
1½ tsp. olive oil
2 cloves garlic, crushed
¾ tsp. ground cumin, divided use
½ tsp. ground chili powder
1 lb. raw medium shrimp, cleaned, deveined
¼ cup nonfat plain Greek yogurt
1 tsp. finely chopped lime peel
2 Tbsp. fresh lime juice
2 Tbsp. chopped cilantro
8 corn tortillas (or 6-inch whole wheat tortillas), warm
1 cup shredded red and green cabbage
1 medium tomato, chopped
1 medium avocado, sliced
Fresh cilantro sprigs (for garnish; optional)
Fresh lime wedges (for garnish; optional)

Directions:
1. Combine oil, garlic, ½ tsp. cumin, chili powder, and shrimp in a medium bowl; mix well. Set aside.

2. Combine yogurt, remaining ¼ tsp. cumin, lime peel, lime juice, and cilantro in a small bowl; mix well. Set aside.

3. Heat medium nonstick skillet over medium-high heat.

4. Add shrimp mixture; cook, stirring frequently, for 2 to 3 minutes, or until shrimp is firm and opaque.

5. Top each tortilla evenly with cabbage, tomato, shrimp, and avocado.

6. Garnish with cilantro and lime if desired; drizzle each taco with a small spoonful of yogurt mixture.

CHICKEN TACOS

Ingredients:
1 tsp. olive oil
1 medium onion, chopped
1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
2 cloves garlic, finely chopped
½ tsp. ground cumin
Sea salt and ground black pepper (to taste; optional)
8 (6-inch) corn tortillas, warm
¼ cup coarsely chopped fresh cilantro

Directions:
1. Heat oil in large skillet over medium-high heat.

2. Add onion and chicken; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent and chicken is no longer pink.

3. Add garlic and cumin; cook, stirring frequently, for 1 to 2 minutes, or until well blended.

4. Season with salt and pepper if desired.

5. Top tortillas evenly with chicken mixture; garnish with cilantro.

6. Serve immediately.

SWEET POTATO EGG CUPS

Ingredients:
Nonstick cooking spray
3 medium sweet potatoes, shredded
3 tsp. olive oil, divided use
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
1 medium onion, chopped
1 cup broccoli florets, chopped
12 large eggs
¼ cup shredded cheddar cheese

Directions:
1. Preheat oven to 375° F.

2. Lightly coat a twelve-cup muffin tin with spray. Set aside.

3. Squeeze moisture from sweet potatoes using a clean kitchen towel.

4. Combine sweet potatoes and 2 tsp. oil. Season with salt and pepper if desired. Divide evenly between prepared muffin cups; press sweet potato mixture into bottom and sides of muffin cups. Bake for 14 to 16 minutes, or until edges are golden brown. Set aside.

5. Heat remaining 1 tsp. oil in medium nonstick skillet over medium-high heat.

6. Add onions and broccoli; cook, stirring frequently, for 4 to 6 minutes, or until onion is translucent. Remove from heat. Set aside.

7. Place eggs in a large bowl; whisk to blend.

8. Add onion mixture; mix well.

9. Evenly pour egg mixture into muffin cups. Evenly sprinkle with cheese.

10. Bake for 15 to 18 minutes, or until a toothpick inserted into the center of cups comes out clean

BLUEBERRY OATMEAL MUFFINS

Ingredients:
Nonstick cooking spray (optional)
1 cup reduced fat (2%) plain Greek yogurt
3 Tbsp. raw honey
2 large very ripe bananas, cut into chunks
2 large eggs
½ tsp. pure vanilla extract
2 cups old-fashioned rolled oats
1½ tsp. baking powder
½ tsp. baking soda
½ tsp. sea salt (or Himalayan salt)
2 cups fresh or frozen blueberries
⅔ cup chopped raw walnuts

Directions:

1. Preheat oven to 350° F.

2. Prepare 12 muffin cups by lining with muffin papers or lightly coating with spray.

3. Place yogurt, honey, bananas, eggs, extract, oats, baking powder, baking soda, and salt in blender (or food processor); cover. Blend until smooth, scraping once or twice, as needed.

4. Gently fold in blueberries and walnuts.

5. Evenly divide batter among prepared muffin cups.

6. Bake 20 to 25 minutes, or until tester inserted into the center comes out clean.

7. Transfer muffins to rack; cool.

Honey Mustard Dressing

INGREDIENTS

• 1/2 cup dijon mustard 
• 1/4 cup raw honey
• 2 tablespoons extra virgin olive oil
• 2 tablespoons of water
• 1/4 cup lime juice
• 1/2 tsp of sea salt 

DIRECTIONS

1. Put all ingredients into a medium size bowl and stir until completely combined. 

2. Store in airtight container.