Moist, Delicious BBQ Turkey Meatloaf

You guys, it has finally happened.

I’ve found an incredible way to prepare 99% lean ground turkey that is not totally devoid of flavor and moisture!!!

Don’t get me wrong, sometimes I’m probably still going to be lazy and just cook up some plain ground turkey in a skillet, top it with some mustard and call it good.

BUT if I can help it, crafting the lean ground turkey into this BBQ meatloaf is DEFINITELY the way to go 🙂

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Served atop sourdough bread and a sprinkle of low-fat mozzarella cheese.

Ingredients

  • 1 lb. 99% lean ground turkey
  • 6 Tbsp. BBQ sauce
  • 1 egg
  • 6 cloves garlic
  • 1/4 yellow onion, diced
  • 1/2 cup breadcrumbs

Instructions

  1. Preheat oven to 400 degrees F.
  2. Spray loaf pan with non-stick spray.
  3. Cook onions in skillet over medium-high heat for 5 minutes.
  4. Add garlic and cook for 1 more minute.
  5. In a bowl, mix turkey, BBQ sauce, egg, breadcrumbs.
  6. Then mix in garlic and onion. (Feel free to add salt and pepper or other spices here.)
  7. Put mixture into loaf pan.
  8. Cook for about 30-35 minutes, until done.
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Half a slice of the meatloaf on sourdough and the other half on cauliflower rice with cheese.

Adapted from this recipe from Kitchn:

https://www.thekitchn.com/recipe-barbecue-turkey-meatloaf-160193

February 12, 2018 – Priorities

HAPPY MONDAY!

Something I like do to on Sunday nights (or Monday mornings) is set a plan for the week. 

Priorities

It’s not a super detailed plan, but it helps me organize my thoughts, set my priorities, and therefor my intentions for the week.

I’ve been using the word priority a lot with my clients recently (likely to their annoyance :)), but it’s something that I’ve been reflecting on and evaluating the importance of.

There are certain things in our life that are always going to be a priority (jobs, relationships, etc). But other priorities will fluctuate. One week weight loss might be a priority, but the next week you might have friends in town or a vacation or a stressful schedule and mental sanity or enjoying the moment may be your priority.

I’m just here to remind you that is 100% okay. 

Last week I had two awesome workouts (building strength and muscle is my current fitness priority), and then I cam down with a pretty hostile cold. My priority had to change. 

Recovery, rest and hydration became my priorities.

So many people feel guilt about taking a rest day, but rest days and getting adequate recovery often go hand in hand with strength or even weight loss goals.

It’s all about seeing the big picture and thinking two steps ahead. Me resting for 3 days, set me up to feel A LOT better today and by Wednesday I think I’ll be working out at a normal intensity again.

So pay attention to your priorities and let them be fluid. (Unless your just want to change your weight loss priority because chocolate donuts are calling your name!). 

Setting a plan

So back to setting a plan. Here’s my plan in all it’s simplistic glory:

Monday:

Fast until dinner, plenty of fluids, light workout to get used to moving again.

Prep barbecue turkey meatloaf for Tuesday & Wednesday dinner. Hard boil eggs. Prepare salads for Tues-Thurs lunches.

Tuesday:

Upper body, hit macros.

Wednesday:

Lower body, hit macros.

Thursday:

Upper body, hit macros.

Set plan for the weekend.

That’s it! I plan through Thursday, because by then I’ll have more of an idea what the weekend looks like and I can plan accordingly. Usually one cheat night and one fun meal cooked at home. Then I plan with my husband when I can get weekend workouts in.

Let me know if you found this helpful and set that plan and your priorities for the week today!

Raspberry Baked Oatmeal

Need a quick, easy breakfast you can whip up the night before (or in all honesty I would eat this with a scoop of vanilla ice cream for dessert!) and enjoy for a healthy breakfast?

This RASPBERRY BAKED OATMEAL is tart, delicious and easily customized to your macro/calorie goals!

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Ingredients

  • 40 grams (1/2 cup) oatmeal
  • 70 grams (1/3 cup) raspberries
  • 1/4 cup skim milk or almond milk
  • 1 egg white
  • pinch of stevia, vanilla and cinnamon to taste

Instructions

  • Preheat oven to 350 degrees.
  • Add raspberries and oatmeal to oven-safe dish.
  • Mix egg white, milk, cinnamon, stevia and vanilla is small bowl.
  • Add milk mixture to oatmeal and raspberries.
  • Bake for about 15 minutes.
  • Top with additional cinnamon.

I love making this the night before and reheating (or eating it cold the next day). Tag @hellostrength1 on instagram if you give it a try!

Wanted: 3 Women Looking to Build Strength/ Muscle

Hey guys!

I’ve FINALLY written down and formatted a 5-6 day workout program that basically copies how I train on a regular basis.

I’m looking for 3 women to test the workout program to see how it works for them before putting this out for everyone to purchase!

The selected participants will get a discounted rate since I will be asking for lots of feedback on the format, exercise demonstrations and results.

There’s a few things you will need access to, in order to participate:

  • Unless you have a very well equipped home gym, you will likely need gym access to the following
    • Squat Rack
    • TRX
    • Dumbells
    • Leg Press, Curl, and Extension Machines
  • The ability to commit to exercising at least 5 days per week for the next 6 weeks

If this sounds like you, please email me to learn more and see if this is the right fit!

 

New Year. Same You.

New Year. New You.

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There’s lots of people out there right now telling you that you need to be different in 2018. Be better. Change. Stop ___________. Lose weight. Be less.

Yes, of course, there are plenty of times when we need to drop behaviors to change our lives. But what about adding important behaviors? What about becoming more of the person we want to be.

I just want to remind you that you are already awesome. The part of you that longs to be your best self and be more of a role model and do more pull ups or eat more vegetables and have more ____________ is awesome. Taking the first step is difficult and that’s okay.

I want to help. Making a change is scary. But we don’t have to change to just “be less” or take up less space. 

We can want to be stronger, more confident and more capable. We can be a positive influence and role model to our families, friends and children.

Okay, enough with the cheesy pep talk.

Basically, if you want to be STRONGER, CONFIDENT-ER AND really just MORE _____________, I want to help. 

I’m taking on just 4 more clients starting in January to send me an email and we will find out which program is right for you!

21 Day Challenge Starts This Friday!

All right guys, Thanksgiving is over and there are still 4 weeks until Christmas. Now we could say that we are going to be healthy during that time, not define what that means and keep our fingers crossed….. OR we can set a few realistic goals for this in between holiday time, that will help keep us on track (while still totally enjoying the holidays) so we can enjoy Christmas Eve, Christmas Dinner and whatever other holiday traditions we love MINUS THE GUILT. 

Who’s with me?

The great things about this challenge is YOU get to decide what it means to you. But I highly recommend setting 3-5 measurable objectives that will help you make exercise and nutrition a priority.

For an example, here are my objectives for this challenge:

  1. Perform 5 strength workouts per week and 1 short HIIT workout.
  2. Limit ice cream to 1x/week.
  3. Prioritize veggies at lunch time. 
  4. Hit my protein goal every day. 

Since it’s the season of giving, I’m going to offer this challenge at an amazing deal of $21 total! That’s right. $1/day. 

This will give you access to a private Facebook group with daily posting from me, including recipes, workouts, tips, tricks and encourage from the group. You can be as involved with posting in the group as you like, or you can simply observe and use the advice from others to stay motivated.

(If you are spending a lot on yourself or others this holiday season and this price is out of your budget, email me and we will work something out.)

My goal is to let the most people be involved so we can support each other and head into Christmas feeling GREAT.

To get started message me on facebook, instagram or email katelyn@hellostrength.com and I will get you added to the group!

Remember this starts FRIDAY, DECEMBER 1st, so no time to waste!

 

 

At Home Total Body Workout

1) Pistol Squat x 3-5 per side
2) Down Dog Push Up x 10
3) Straight Leg Reverse Lunge x 10 per side
4) Jumping Jacks x 20
5) Opposite Plank Reaches x 5 per side
6) Table Top Leg Reach x 10 per side
7) Pulse Squat x 10
8) Push Up to Side Plank x 5 per side
9) Lateral Beast Walks x 5 (3 “steps” per side)
10) Jump Squats x 10
11) Bent Over Y’s & T’s x 10 each (squeeze shoulder blades)
12) Single Leg Hinge x 10 per side (stretch into hamstring)
13) Jumping Jacks x 20
14) Table Top Shoulder Taps x 10 per side

Repeat as many times and you have time for 🙂

Tag @hellostrength1 on instagram if you give this a try!

5 Week Challenge! Join me for a little Pre-Holiday Shred

Want to feel a little lighter, more defined and strong heading into the holiday season?

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Starting NEXT MONDAY (OCTOBER 16th), I’m going to put my macros and meal plan as the top priority! Who’s with me?

Good news: You can join at any time during the 5 weeks if you are not ready to start this Monday! It will be $5/week and you can pay all at once or weekly and even pull out at any time.

You will get access to my facebook group for accountability, custom macros included (if you don’t know them already), workout guidance and routines, meal ideas and a badass community with no judgment, only encouragement 🙂

All you have to do is comment below or email me (hellostrength1@gmail.com) that you ARE IN and we will get the ball rolling on October 16th!

Single Serving Snickerdoodle Cookie

Remember childhood? Remember warm cookies right out of the oven? Remember the smell of warm, cinnamon Snickerdoodles?

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I’m actually pretty sure I didn’t like snickerdoodles as a child. But I was silly and foolish and now admit my fault.

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Look at that.

And the best part is (one of them really) that you can make a lovely, giant, single serve Snickerdoodle to enjoy because life is too dang short not to.

(If you’d like me to help you fit it in your macros, shoot me an email 🙂 )

Ingredients

  • Butter – 1 Tbsp.
  • Egg – 1/2 egg (cracked and beaten)
  • Sugar – 2 Tbsp.
  • Flour – 5 Tbsp.
  • Cinnamon – 1/4 tsp.
  • Vanilla – 1/4 tsp.
  • Baking Soda – 1/4 tsp.
  • Salt – 1/4 tsp.

Instructions

  1. Preheat oven to 350 degrees F.
  2. Mix together butter and sugar.
  3. Add rest of ingredients until they resemble a dough.
  4. Sprinkle a dash of extra cinnamon and sugar on the ball of dough.
  5. Place dough on a cookie sheet and bake for 10-12 minutes (or until cooked however “done” you like your cookies).

Adopted from this recipe at Bigger, Bolder, Baking !

Nutrition Information

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Give this a try and tag me on instagram @hellostrength1!