Bison-Burger

Last weekend while grocery shopping my husband and I found some lean ground bison. I never had bison before so we bought some.
Yesterday we had a snow day here in South Carolina and they closed pretty much everything. It was nice because it gave us an extra day off :-) and at the same time it kind of was funny because there was no snow (coming from Canada!). We both felt for comfort food so we made Bison-Burgers and sweet potatoes.

Ingredients 

(makes 4 servings):

1 tbsp extra virgin olive oil

3/4 cup finely chopped onions

1 big garlic clove mashed 

1/4 cup Egg Whites 

1/4 Cup Oats

1/2 tsp Sea Salt

1/2 tsp Black Pepper

12 oz lean ground Bison

Heat olive oil in a pan and cook onions until golden - set aside

In a bowl, mix together the egg whites, oats, sea salt and pepper

Add the onions and the bison. Mix everything well together and make burgers. 

I had mine topped with onions, tomatoes, lettuce and some fat free swiss cheese and on the side sweet potatoes. Yummy!!! ;-)

Enjoy!

Support

On Monday my husband had a day off but I had to work :-(. After work I got home and he made dinner for me (best husband every!!!). But he didn't just make me dinner he made me a clean dinner!

We had steamed broccoli, cauliflower, asparagus, garlic chicken and sweet potatoes. Yummy!

I love that my husband supports me. He let's me do what makes me happy. I get criticized a lot from other people because they do not understand why I do what I do. Or they criticize because they can't do what I do and are unsure and or jealous.

Support is important and I am very grateful that I got it from my husband and my family! And everybody else that doesn't support me just makes me stronger and gives me that extra motivation!

Work HARD, dream BIG!!!

Weekend Fun & Monday Motivation

I had a relaxing weekend with one dinner out on Saturday (cheat meal :-)!). Saturday was my rest day so we just relaxed got groceries for the week and took our doggy for a few nice walks.

Saturday evening we went out for dinner and I had my weekly cheat meal. I had pasta (not pictured) and a chocolate cake. My husband was allowed to have a few bites lol

And then on Sunday I killed my second leg workout of the week with a friend and did my prep cooking. I made the usual! Sweet potatoes, a turkey chili (my husbands wish), overnight oats, boiled some eggs and baked some turkey muffins.

Week three of Ashley Horner's Program starts today and I feel great aside from my shoulder joint. I do eat a lot and feel "big" right now but hopefully I will see some good changes in the next few weeks so that it is worth it :-).

Happy Monday!

Listen to your body!

A few months ago I hurt my left shoulder joint. I payed attention, was careful and for a long time it was good until this week :-(. Because I started lifting heavier again the pain came back and unfortunately kept me from doing some of my exercises. Especially chest and shoulder presses. I will see the Dr. next week. It frustrated me and I got upset about it. I am so committed and want to push myself but if I keep pushing I probably hurt myself even more or worse I maybe even destroy something. So until I am pain free again I will have to listen to my body and not stress about it.

Listen to your body! You got only one and it is a gift so tread it like it!!!

Happy Weekend!!!

Turkey-Muffins

I increased my calorie intake for the next few weeks and try to eat more protein to built some muscle. I have to say I have a hard time reaching my daily goal but I am trying. I am seriously eating all the time. Even my boss told me yesterday that he doesn't understand how a small person like me can eat so much lol

On my food prep last weekend I made Turkey-Muffins. I took the recipe from Jamie Eason but made a few little changes. They are super easy to make, high in protein and I eat them cold too.

Ingredients:

2 lbs ground turkey (ground chicken breast would work too!)

3 egg whites

1 cup oats

1/2 tsp ground cumin

1/2 tsp dried thyme

2 tsp dry yellow mustard (I actually used real mustard)

2 tsp black pepper

1 tsp crushed red pepper

2-3 garlic cloves mashed

2 Celery stalks, chopped

1/2 onion, chopped

Directions:

1. Preheat oven to 375 degrees

2. Mix all ingredients together 

3. Make small balls and place into muffin tin

4. Bake for about 40 minutes (depending on your oven!)

Enjoy!

Chocolate-Coconut-Pancakes

Pancakes are my new most favourite breakfast for the weekends. They are super easy and very tasty! As you probably already found out I love coconut and chocolate so I changed up an other recipe and came up with this one.

Chocolate-Coconut-Pancakes

- 4 Egg whites

- 2 tbsp. Coconut Flour

- 1 tsp Cinnamon

- 1-2 tsp unsweetened coconut flakes

- 1-2 tsp unsweetened chocolate powder

- 1 tsp Vanilla Extract

- Stevia (just a little bit) but you can also use Splenda or Agave

Directions:

Mix all ingredients together until smooth. Use a non-stick spray and preheat pan. Cook for about three minutes than flip.

I topped mine with peanut butter and banana but you could also use maple syrup, honey or other fruit.

Enjoy!!!

Weekend fun!

I had a super fun, active long weekend with lot's of clean food, a healthy dinner out and of course my cheat meal :-)!

Friday evening we went out for dinner and movie. I ordered a steak with vegetables. I asked to just steam the vegetables and not use any butter and no sauce for the steak. They didn't have any problem with that and it was delicious (check out my blog on How to handle the weekends).

Saturday I went to my group personal training and we enjoyed some nice walks with our doggy but other than that we didn't do much. My husband needed his fast food that night so we had an evening with HIS and HER dinner :-).

His

Hers

I was to lazy to cook so I just made myself a salad with spinach, avocado, tomatoes and cucumber. Three egg whites and one whole egg and one peace of Ezekiel bread.

One of my new favourite snacks is 0% fat cottage cheese with some kind of fruit (I normally use bananas or strawberries) and cinnamon. Super yummy!!! I ate it every single day as my post workout snack this weekend.

An other new thing I tried out this weekend were coconut pancakes (I will share the recipe soon). They were so good that my husband even ate them :-).

And than on Sunday evening we went out for dinner and I had my cheat meal. And yes I ate all of it and I enjoyed it! Did my stomach hurt afterwards? Yes! But it was super tasty!

Now I am back on track and I finished my second day of my second week of Magnify You. The reps are lower and the weight's are higher. I also increased my calorie intake and I have the feeling I am constantly eating but hopefully I will see some good changes in a few weeks. 

I am new also on INSTAGRAM. Follow me under JBSLIFESTYLEHEALTH.

Work HARD, dream BIG!!!

How to handle the weekends

We have a long weekend which means more time to do fun things and quality time with my husband. But what it also means is that we are more social. We go out with friends and most of the time it includes eating out and having a few drinks.
Over the holiday's I wasn't as strict with myself and if we went out for dinner I didn't always watch what I was eating and I had a few drinks here and there. But the holidays are over and I started Magnify You and I am 110% committed. I do allow myself one cheat meal a week but other then that no cheating! But I know that there will be situations where something suddenly comes up and we will go out for dinner or go to friends place. Here are a few "tricks" that help me in these situations:

• If you go out for dinner and you know the restaurant google it. Check out their menu and look for some healthy options or a meal that you could make healthy. I don't have a problem anymore to order a meal and make some changes. Often I just take the carbs away and ask not to cook the vegetables/meat in butter.
• If you do not know where you are going check out the appetizer section (smaller sizes). Or most places have salads. You can order chicken or fish as an extra and get the dressing on the side. Or you can order a lean meat with vegetables and if they have a healthy carb. A lot of restaurants also started to add healthy options to there menu.
• If you are invited to a party make sure to drink enough water and eat something before you leave the house so you aren't hungry when you get there and won't eat chips and other things you shouldn't eat. At the party check out the buffet and pick out the healthier snacks and allow yourself one small treat. I also ask if I can bring something with me and if they say yes I make a clean appetizer. 
• If you go to see a movie bring some snacks and water with you. I often bring nuts with me or make a clean treat.
• The hardest I find is if someone invites you for dinner. For me it depends who it is. Most of my close friends know me and I do not have a problem to ask them not to serve me a dish but if it is someone you do not really know it is harder. Just figure out how the situation is.

I personally think a cheat meal here and there won't hurt as long as it is in moderation. For me personally it works the best if I allow myself one cheat meal a week. It helps me stay good during the week and I have that meal to look forward to. I also have to keep it to one I learned because otherwise I find excuses all the time. 

Work HARD, dream BIG!!!

Working out twice a day!

On Wednesday I worked out twice. I did the Ashley Horner program in the morning and in the evening I went to my group personal training. I was super tired after my second workout and OMG I slept like a baby that night but I REALLY enjoyed it. So much that I will do it again today! It also made me think and I really hope that one day I can make fitness my career. 

Right now it definitely isn't something I can do every day but maybe on my day's off work. 

Work HARD, dream BIG!!!

p.s. check out my Facebook page JB's Life Style Health

His and Hers

My husband eats healthy most of the time. But he definitely needs pizza, burgers, french fries and booze more than me. In the last few years I found ways to ether cook the food he's craving in a healthier way or I make his and her dinner. Most of the time I make little changes for his dinners. 

I don't normally eat carbs for dinner unless I workout at night. But my husband needs carbs after a long day at work so I cook either rice, sweet potatoes, quinoa or once in a while pasta for him. If I make fajitas he will have his with cheese and sour cream and I will have mine without cheese and with Greek yogurt. Making little changes here and there are easy but in the long term will help you with your fitness goals. 

Last night I made cauliflower, asparagus, broccoli (I had the leftovers from the mashed cauliflower) with shrimp, onions and mushrooms made in the frying pan. Yes there is one tortellini on my plate :-). 

I made lobster tortellini for my husband that we bought at the Farmers Market and I had to try one. His dinner was veggies with shrimp and pasta. 

A little change but makes him and me happy!

Happy Friday!!!


p.s. Check out my Facebook page JB's Life Style Health

What motivates you?

I often get asked from family and friends how I motivate myself to go to the gym or eat well. As everybody else I have my up and downs but working out is a part of my life! I need it to be happy and balanced. Eating clean just makes me feel better that is why I do it. But here are some more reasons why I do what I do and what keeps me going even if I don't feel like it:

1. In 2012 my dad passed away. He had diabetes. It started with his eyes and at the end his organs just gave up. I will never forget my mums voice on the phone. It was the worst day of my life.  There are so many things I would love to share with him. He was supposed to walk me down the aisle (he passed away eight months before my wedding), he was supposed to travel to Canada for the very first time, he was supposed to become a grandpa and enjoy his retirement... Diabetes is in our family and after my dad passed away I swore myself that I will do whatever I can do to stay healthy and fit.
2. Growing up I was bullied. I started my puberty at the age of 9! I was 11 years young when I had my period and I already was 5'2. I started wearing bras but kids in school made fun of me because I started having boobs and armpit hair. I did rhythmic gymnastics and trained a lot but wasn't allowed to compete anymore because my trainer found that I didn't fit in the group picture anymore (all the other girls were tall, skinny and flat). Because of that I started to think that something must be wrong with me, that I am ugly and fat. With working out I started to like myself. I see now how strong my body is, what I can do with it and for that I love it. I am still not totally ok but it is a work in progress :-).
3. I love challenging myself and lifting weights pushes me. I love how I feel after a good workout and I love to see the transformation in my body. 
4. I want to prove everybody that told me it wasn't possible to do that they were wrong! I have especially one lady in mind that tells me that every single time I see her and she always puts my effort down.
5. I want to rock a pair of hot pants :-). I never liked my legs so I never wore hot pants out in public. I swore myself that I want to rock a pair of hot pants before I am 30 years old :-).

What motivates you? 

Work HARD, dream BIG!!!

My new obsession

Today was supposed to be my rest day but I switched days and had my rest day yesterday. I actually will workout twice today :-). It is my day off from work and I thought I try it out.
I am in my first week of the Ashley Horner program and feel so much better then last week. My energy level is back to normal and I can give 100% at the gym. Without giving away too much information about the program I can say that this week the reps are higher and the weights are lower but the workouts are kicking my butt!

I also try to stay very clean with my food and it goes well. I will allow myself one cheat meal a week and I already know now that this week I will have some kind of chocolate because I am craving it since Monday. An other new obsession I have is Mashed-Garlic-Almond-Cauliflower. OMG it is so good and so easy to make!

- 1 whole head of Cauliflower cut
- 1 -2 tablespoons of Coconut Oil
- A sprinkle of sea salt and pepper
- Garlic, cut in tiny peaces (As many as you want. I used three. You could also use Garlic powder but it upsets my stomach so I don't use it)
- Almonds (I used 8 whole once and cut them but you could also use pre-cut once)

Boil Cauliflower for about 10-12 minutes. Place Cauliflower into a food processor or into a bowl and mash. Mix all other ingredients in and mix well. If you use a food processor put the almonds in at last so they stay crunchy.

Enjoy!

Monday Motivation!

I restart the Ashley Horner program today. I feel good and can't wait for the gym! I definitely will go to bed with satisfaction tonight! Will you?

Happy Monday!

Work HARD, dream BIG!!!

Restart!

After a first week of many up and downs I decided yesterday that I will restart the Ashley Horner program. This week was just not a very good week. Somehow everything went crazy and at the end of the week I felt sick and couldn't give 100% anymore during my workouts. I was very disappointed on Friday but it is just a week. So I will start again tomorrow and hopefully this time around it will go better. Life happens! I am a person who if I can't or won't give 110% I just don't do it. Ether I am fully committed or I leave it.

Today was prep day. As always I baked sweet potatoes, boiled eggs, and prepared overnight oats for me and my husband. I also made a turkey chili that I will freeze and Banana Oatmeal Protein Muffins that I found on an other blog.

I don't work full time so I often plan my meals for two days. Tomorrow night we will have a honey-almond salmon with vegetables (cauliflower and broccoli) and for my husband with brown rice and on Tuesday I will make extra lean ground turkey tacos. 

Are you ready for the new week?

Happy Sunday!

Firedaughter Giveaway Winner!

Congratulations to the Firedaughter giveaway winner Samantha Z! Please message me (littleswitzer@gmail.com) with your address and size! Thank you so much to everyone that entered!!

Work HARD, dream BIG!!!

My go to meal after a busy day!

I had an awful day at work yesterday and at the end of the day I even wanted to quit my job :-(... Plus the night before I spontaneously Pet sat for someone that had a medical emergency so I didn't take any meat out to defrost yesterday morning.
On my way back home from work last night I stopped at the grocery store and bought some ground turkey and made my go to meal after a busy day. It is super easy but I really like it (and even my husband likes it a lot).

• 1/2 an onion 
• 1 garlic
• as many mushrooms as you like
• extra lean ground turkey

Mix everything together in the frying pan until onions are brownish then add the ground turkey.

• 1/2 green pepper
• 1-2 tomatos

As soon as the meat is almost cooked add the peppers and tomatoes and mix everything together. I sprinkled some sea salt, pepper and red peppers over it and served it with stemmed broccoli and cauliflower. I added some quinoa for my husband and he also used some cheese on his. I always use some hot sauce on mine. 

I am off to the gym getting rid of my frustration and I am wearing a Firedaughter tank (give-away ends tonight at 6 p.m.!) that I think fits my mood :-).

Also check out my Facebook page JB's Life Style Health I posted an article about Quest Bar's that I found quit interesting!

Happy Friday!

Happy Thursday!

Had to share this one :-)

Don't miss out on my giveaway Giveaway. One day to go! 

Work Hard, Dream Big!

Ashley Horner's Magnify You and Oxygen Banana Blueberry Muffins

On Monday morning I started a new workout program from Ashley Horner (http://ashleyhorner.co). Ashley Horner is an WBFF Pro, a sponsored Bodybuilding.com athlete, a mum and so much more. She is someone I admire and I love her physic.

I started the 12 weeks MAGNIFY YOU Becoming Extraordinary program. The program comes with a training and meal plan, recipes and cook book. It is a program to built muscle and I can't wait to see some changes.
Today is a rest day and I definitely need it. Monday and Tuesday kicked my butt and my muscles are sore. This week I am lifting lighter with more reps. The workouts are different because I don't just work on one muscle group. It is an all body workout.
I won't be able to talk about the workouts in details but I keep you posted on how it goes.


Oxygen Banana Blueberry Muffins


I am buying the Oxygen magazine regularly. I love it! They have great tips and recipes which are super yummy. In the December 2013 Issue they had a recipe for Banana Blueberry Muffins which I made on Sunday.

1 Cup oat flour
3 scoops vanilla whey protein powder
1 cup unsweetened applesauce (I used baby applesauce)
1/2 cup plain nonfat Greek yogurt
1/4 cup fresh blueberries
3 egg whites
1 rip banana, mashed
2 tsp baking powder
1 tsp baking soda
1/4 tsp pure vanilla extract
1 tsp stevia (optional)

In a large bowl, mix all dry ingredients. In a separate bowl, combine all wet ingredients exempt blueberries. Once ingredients are fully incorporated, add mixture to dry ingredients and stir until there are no lumps.
Lightly spray a muffin tin and fill each muffin cup 1/2-3/4 full.
Sprinkle blueberries over batter, Use a fork to gently push berries into the center of each muffin.
Bake at 325F until a toothpick inserted into the middle of a muffin comes out clean (about 12-18 minutes)

Enjoy!

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Check out my new Facebook page JB's Life Style Health

And don't forget about my Firedaughter Giveaway HERE!

Work Hard, Dream Big!

Firedaughter GIVEAWAY!

If you do not know Firedaughter yet it is my pleasure to introduce you to the amazing company and Samya. I love her thanks and have a few that I bought for myself or got as presents.

You can find her clothes on Esty http://www.etsy.com/shop/FiredaughterClothing or at her store in Scottsdale, AZ, USA.

You have the chance now to win one of her thanks :-). It always helps me to tell someone or write down (blog) what I will change or do to keep myself motivated and accountable. Comment below what you will do in the next few weeks to be healthier and or fitter? Everybody has a chance to win.

You have time until Friday, January 10th at 6 p.m.

I will pick the name out of a bowl and will announce the winner at the end of this week.

Happy Monday!

Preparation is the key to success!

It is prep-day! I just spend three hours in the kitchen preparing food for the week. It is tiring and some days I really don't want to do it but I learned that preparation is the key to success (in everything in life) and if you want a six-pack you have to do it :-).

 Hard boiled eggs (I made a whole packet)

Overnight oats for me and my husband. I make his in Tupperware's so he can bring it to work because he leaves for work really early in the morning and never eats breakfast at home.

baked sweet potatoes (1/2 I used for the chill the other half I put in a Tupperware)

Turkey chili (I added half of the baked sweet potatoes to it)

http://www.thegraciouspantry.com/clean-eating-turkey-chili/

Chocolate chip cookies for my husband (2 cups oats, 3 tbsp melted butter, 3/4 cup shredded unsweetened coconut flakes, 1/4 cup maple syrup, 1 egg and as many chocolate chips as you like baked at 300 for 10 minutes then flip and bake again for 10 minutes)

Are you ready for the new week?

Work Hard, Dream Big!!!

Weekend motivation!

I was sick the whole day yesterday :-( but I do feel much better today. I will take it easy and maybe go for a slow run and for sure for a few walks with my dog today. And of course I will do some food preperation this weekend for the new week. I enjoyed the last two weeks and ate pretty much whatever I wanted but beginning of Monday we are back at eating clean and working out 110% and I can't wait for it. 

Work Hard, dream BIG!!!

My plan for this year!

I told you a few days ago I would let you know what my plan's are for this year. I am super excited for 2014 and have the feeling it will be a great year!

• It is January and I am not planning a beach vacation soon so I want to build some more muscle in the next few months. I will start a new program this Monday (I will talk about that later) and I am very excited for it.
• I want to become a Certified Personal Trainer and already signed up at NASM http://www.nasm.org. I love fitness and would like to make it my career in the future. 
• I want to book a fitness photo shoot in a few months. I started to look for a photographer so I can make arrangements for a shooting. This will keep me motivated and gives me a goal to work towards to. 
• And I want to write more and hopefully grow this blog. My goal is to inspire and help other's to become healthier and happier. 

What is your fitness plan for 2014?

Thank you!

2013 was a great year! I got married, we moved to the USA, went on a wonderful honeymoon and I started this blog. This may sound funny but this blog and fitness helped me a lot in the past few months/years. Moving around every few years isn't easy. I was often alone and I did have some really bad days in the past but fitness helped me. It gave me a routine and something to do. A few months ago I decided to write this blog about me, my life and my fitness journey. If you write something down and you know someone else is maybe reading it it gives you so much more motivation. It also helped me putting myself out there. Most things I do in life are on the safe side. About a year ago I already started an other blog but never published anything because I was scared. Scared what people would say or not say. I know people are looking at my blog but I don't get many comments so I don't know if you actually enjoy what you are reading (do you?). But this blog is for me and with this blog I already achieved what I wanted because I got good fitness results in the last few months and I really enjoy doing it so I will keep writing in 2014. I do hope to grow and get more followers in the next few months because I have some other plans but for everybody that is reading my blog already THANK YOU!

Work HARD, dream BIG!!!

2014

HAPPY NEW YEAR!!!

Did you have a good start into the new year? I sure did! We had a fun evening with friends.

For the first time I used Rent the Runway. If you do not know that website you have to check it out http://www.renttherunway.com/rtr_home. You can rent a dress and accessories for an event and they sent you everything a few days before via UPS. They also offer two sizes of dresses and for an extra fee a back up dress. I loved my dress and I definitely will order from them again. 

I did have a little bit too much to drink last night :-) so I am taking it easy today and just relax. I will take my dog for a few walks but that is about it. I am still sore from my workout from yesterday. I will change my workout routine up soon and I am excited for it. As I said before, I do not make New Year Resolutions but I do make plans. What plus minus my plan is for this year I will share with you in a few days.