Cook sweet potatoes by poking holes all over with a fork, then cook in microwave 7 to 10 minutes. (You could bake them too but that takes a while.)
Heat a medium skillet medium heat. Add the meat and steak seasoning and cook, breaking it up with a wooden spoon. Add the onion, garlic, carrots, and red peppers, reduce heat and add red wine vinegar , paprika and Worcestershire sauce. Simmer for 5 minutes then add tomato sauce, paste and water. Stirring to combine. Cover and reduce heat to low and cook until carrots are tender, around 15-20 minutes.
To serve, cut sweet potatoes in half, sprinkle with salt and top each with meat mixture. Serve warm!
1 medium spaghetti squash or 2 small
1 1/2 lbs. italian chicken sausage
1 yellow onion, diced
4 cloves garlic, minced
1 bundle kale, stems removed and chopped
3 tbsp extra virgin olive oil
Salt and pepper
2 tbsp toasted pine nuts
2 tbsp fresh parsley, chopped
Preheat the oven to 400 degrees. Using a sharp knife cut the squash in half lengthwise. Scoop out the seeds and discard. Place the halves, with the cut side up, on a rimmed baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 45-50 minutes.
Meanwhile, prepare the kale by removing the center stems and either tearing or cutting up the leaves. Heat the olive oil in a large skillet over medium heat, and add the onion and garlic. and sauté for 4-5 minutes. Add the sausage and break apart with a wooden spoon. Cook for 10-12 minutes, stirring regularly, until the sausage is browned and cooked thoroughly. Add the kale and stir, cooking for a few minutes more to wilt. Remove from heat and set aside.
Once cooled, scrape the insides of the spaghetti squash with a fork to shred the squash into strands. Transfer the strands into the skillet with the sausage and toss to combine. Season with salt and pepper. Divide the mixture among the squash shells, and then top with pine nuts and parsley to serve.
This is one of those times and one of those secrets. The secret, that most women have been lied to about. The secret to losing weight, gaining strength and confidence and getting stronger is to EAT. EAT carbs, EAT fat, EAT protein and LIFT weights. Unfortunately our society has been telling young women for decades, “if you want to look good, don’t eat”. That leads to reduced muscle mass, which leads to a slower metabolism and having to eat even fewer calories and in general being miserably “hangry”.
The good news, the SECRET, is that you can fix it. It doesn’t happen overnight, but then again nothing of real value does.
If you would like help and are ready to stop starving yourself and worrying about what the scale says every morning, let me share with you our Little Black Dress Contest.
You will be rocking that black dress, not because it’s a size 4,6, 12 or whatever… but because you have the confidence in your own skin knowing you’ve earned it. You’ve worked hard to build strong muscle and regain that healthful feeling – then it won’t matter what you’re wearing. You won’t give a crap about looking like some stick figure women on a fashion magazine cover who’s been airbrushed, photo-shopped and touched up to look “perfect”. You’ll be healthier, stronger, and full of the energy you need to enjoy you and your life.
The Black Dress program is being offered at ALL these times:
Mon, Wed and Fri: 5, 5:45am, 7, 7:45am, 9 and 9:45am
Tue and Thur: 5am, 8:30am, 5:30pm
AND includes YOGA (because every women needs a little time for herself… just to prepare mentally and physically to meet her daily demands) every Thur at 9:30am and Sun at 3:00pm
We are giving this program away for $197.
(First Five people registered receive a Private One on One Coaching session.)
You get 15 sessions to use however and whenever you want over the 6-week contest (Oct 6th – Nov 17th). Plus, if you use all 15 sessions you get your name entered into the drawing for a $250 Prize.
If you are open to this secret and want to make a change, but one that will last much longer than 6 weeks, contact Kari to find out how to get started; Kari’s Email
No more secrets, no more lies and no more stressing over the scale or the size of the dress. Just feeling confident, vibrant and more like YOU.
Hope to see you on the other side,
P.S. All new members receive access to one of two Introductory Classes. This way you can come into your first session knowing fully what to expect, armed with the technique and form to keep you safe and having met and made other friends getting started with you.
Nobody does anything truly amazing without teams. That includes getting in shape, losing weight and STAYING healthy and strong.
Having a strong team isn’t just about sports and it’s not reserved for the business world either. I’ve always been a huge believer that you are a product of those people you spend the most time with. But never before have I spent so much time thinking about my own personal team as I did a few weekends ago.
I decided to take my staff on a little retreat. We had a GTS client offer their new home at the beach for an insanely discounted rate and so it was the perfect setup.
I had a full day planned on Saturday, starting with a group workout on the beach. We haul a dozen or so Kettlebells to the beach, setup cones, music and get ready to kick some major butt. I’m telling you… this is what I LIVE FOR! I know I know… some of you are rolling your eyes about working out on vacation instead of waking up with a bloody mary and ending the day with a pina colada (don’t worry, I’ll get to that part of the story in a moment).
Shortly after beginning I totally throw out my back, I’m hoping its not bad but after a few minutes I can tell it’s going to be painful.
L0ng story short, I was officially down for the count and moving around like an 80yr old man. My TEAM, of course, pampered and took care of me including “driving Ms Daisy” 5.5hrs back to Senoia so Brandy could do the same.
As we sat and had pizza together, yes we had pizza and yes I even had a Sam Adams or two. I figured the Sam Adams would ease the pain. During our “cheat meal” we discussed my team… not my GTS team of amazing coaches but my support team in my own fitness journey.
You see, I have a team just like so many of you. The problem is thinking that just because I’m in a good place or that a couple of things have changed for me I don’t need them anymore. I think that most people, myself included, don’t like asking for help and especially when things are going well.
After meeting and using a couple of local chiropractors as well as a deep tissue massage therapist I began feeling much better, so much so that I made an error and STOPPED seeing them.
BIG MISTAKE… it has taken this 4th back injury for me to say, “You know what, its okay to have a team that I see to be PRO-ACTIVE and stay healthy and strong rather than waiting and being RE-ACTIVE”.
So my question, and the point to this long story is this, Who’s on your team? Who do you have that keeps you healthy and strong both mentally and physically? Do you only see them from a RE-ACTIVE position (meaning you’ve gained the weight back or injured yourself or allowed those mental demons to control your thoughts) or do you stay consist and use Your TEAM in a PRO-ACTIVE way?
This weeks mission, “should you choose to accept it” is to write down three people that are on your health and wellness team. If you don’t have three, find at least one person you can add to your squad. Examples might be;
Got back, neck or structural issues, find a good chiropractor. Struggling with some recurring physical issues, go see a Physical Therapist (I recommend Miranda Henry at Precision Physical Therapy). As she has really helped me over the past 10 or so days.
Need a deep tissue massage. Use my friend Marc Turan.
Looking to lose weight, gain strength and need a supportive atmosphere to feel comfortable while you do it? Contact Kari and find out if GTS is the place for you. We offer more than 25 times each week so I know we have a time that will fit your schedule.
Don’t do what I did and always be RE-ACTIVE, stay one step ahead of the challenges that are sure to come by building your a-team.
This week and always, be STRONG my friends.
P.S. If you are not on the Monday STRONG Emails, Email Kari and she can add you to this list.
P.P.S. Pinched for time, worried about joining a workout facility? Here’s a great Home Workout that you can tailor to your fitness level:
Warm-up with: Elbow Planks (10 seconds on, 3 seconds rest x 6-8 rounds based on your fitness level)
10 Bridges (feet flat on the ground, knees bent and press your hips straight up into the air, squeeze your glutes at the top)
4 Mtn Climbers (or Hand Plank, basically the top of a pushup and try to lift one leg at a time, 4 each side)
If you feel good after the Mtn Climbers, start working your way back up the list in reverse order. If you need a few seconds break take it, then start again at the top.
Based on your fitness level, and not over-doing-it if you haven’t worked out in awhile, shoot for 3-4 rounds and then make sure you STRETCH after the workout is over. Then, as always, refuel your body with the right balance of carbs and protein. I recommend Advocare’s Meal Replacement Shakes (perfectly balanced with 220 or so calories, 24 carbs and 24 grams of protein). Live in PTC, come by our studio and you can pick-up 1-2 packets to try them out.