Morning Meltdown 100

HEY BABES!

Can I just tell you how excited I am to attack this new program!? If you have been following me over on my IG you know I had a preventative double mastectomy because I am PALB2 positive and let me tell you that first surgery was a breeze but the second one set me back a bit, but that is all in the past now and THIS NEW workout program is just what I need to refocus on my quick effective workout, nutrition plan, healthy habits and morning routine! OH and did I mention there is a LIVE DJ spinning beats to each unique 20-30 min workout- Check out!

I have been a coach for 4 years and I think the most common thing I hear from women is I just don’t have TIME and TRUST ME As a wife and mama of 2 who worked full time I felt the same trying to take on something new……. like I had no time for myself to even think let alone pack up two small children and head to the gym and figure out what to eat but I KNEW I needed a change. So instead of the traditional spend an hour at they gym route I jumped into a virtual bootcamp with workouts at home and a simple meal plan and LOOK WHAT HAPPENED!

I know RIGHT! I fell in love with it all the community, the results, my energy level and I have loved though the years how Beachbody has made program after program constantly innovating to switch things up so you keep getting results and don’t get board. THIS is why I am so passionate about these programs. They saved my life in so many ways!

This next ONE is my own comeback journey from a double mastectomy so I am here to document and share my journey with you and invite you to do it with me! Do you need a comeback? A fresh start?

Grab info and a spot in my next accountability group HERE

Met Tasha! My friend who got to test this program while I was recovering from my Mastectomy - Her results speak for themselves!!!! She DOWN 40 pounds in 100 days!

I am so excited to be in the second test group round having VIP ACCESS to this program and having the ability to share it with you too, but how do you know if its right for you?

This program would be a good match for you if your goals are

• toning up, losing weight, and building muscle

• avoiding a weight-loss plateau

• short, at-home workouts (and a variety so you don’t get bored!)

• turning morning workouts into a habit

I am so excited about this program I thought I would share my weekly meal plans and progress here on the blog and of course I always share the behind the scenes over on My Instagram at Lisamhauck

INTERESTED IN MM100?

Grab the info HERE

Healthy Carrot Cake Muffin - Meal Prep Perfect!

For those of you who follow my Journey on Social media you know I have been though a double mastectomy in January and just last week had my exchange surgery. Between doctors appointments and my body healing I have not been cooking as many dinners or in the kitchen as much!

ENTER - These bad boys!

I really had to dig into meal prep, which I always have done and believed in BUT this time it was a whole new level of needed to be prepared. Before my big Mastectomy I prepped 3 weeks of dinners and breakfasts for myself and my family. WHY? Because I KNEW my body would need healty food for my recovery, I also know my husband can not provide that. His idea of taking care of dinner is a super overcooked piece of meat on the grill in the summer with no sides or take out. His only saving grace is a grilled cheese HA!

SO I became real good an prepping and freezing stuff, if you a a busy woman you need prep in your life too! PRO TIP it is a G A M E - C H A N G E R for your health of not only yourself but your family, it saves money and reduces stress of what the heck are we gonna eat. These make a great snack on the go as part of your or your kids breakfast or afterschool snack, also GREAT source of energy for our kids who do after noon activities. This is such a great option to pop and go before dance, soccer whatever!

I hope these serve you and your family as well as they have served mine!

If you are following the portion fix meal plan like me - this is a Yellow ( one carb serving)

I personally double or triple this and freeze the rest, if you are taking the time to make and have the resources to buy enough ingredients of something you know your family loves, I like to make use of my time and prep out a few batches at a time!

INGREDIENTS

• 2 Cups dry old fashioned oats

• 1 tsp baking powder

• 1 tsp cinnamon

• 1/4 teaspoon ground ginger

• 1/4 teaspoon sea salt

• 1 cup of unsweetened coconut milk beverage ( NOT CANNED)

• 2 large eggs slightly beaten

• 1/4 cup pure maple syrup

• 1 tsp pure vanilla extract

• 3/4 cup shredded carrots

• 1/4 cup of smashed canned pears, juice drained

• 3 Tbsp light sour-cream

• 3 Tbsp powdered sugar

( Muffin liners needed)

DIRECTIONS

1. Preheat oven to 350

2. Prepare 12 muffin cups, line with paper or silicone cups and set aside

3. Combine oats, baking powder, cinnamon, ginger, and salt in a medium bowl, set aside

4. Combine Coconut, eggs, maple syrup, extract, carrots and pears in a medium bowl, mix well

5. Fold coconut milk mixture into oat mixture until combined

6. Divide batter into 12 muffin cups

7. Bake for 15 min, then rotate pan, bake for 15 more minutes

8. While they are baking mix in a small bowl the sour cream and powdered sugar. mixture will be thick at first do not add water just keep whisking

9. Allow muffins to cool and drizzle the frosting over them, about 1 tsp of frosting for each muffin

Note: I put mine in a sealed container in the fridge for up to 10 days perfectly fine, you can allow them to come to room temp on the counter or in a lunch bag or pop them in the microwave for 10 seconds or so to take the chill off, I prefer them a little warm myself. Can be stored in the freezer for up to 3 months

Sticky Ginger Chicken Meal Prep

Meal Prep is SO KEY, on any week but especially when its crazy busy which is every week who are we kidding. This week I am solo parenting this week since Josh is out of town for a congerence and I KNOW myself. If I don't prep I will skip lunch and we will eat cereal for dinner, kids might love that but we all know that is a no go....

So I prepped this chicken and it just MIGHT become a favorite in our house

INGREDIENTS 

• 1 Package of boneless skinless chicken thighs
• 4 tablespoons of honey
• 6 tablespoons of low sodium soy sauce or liquid aminos
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground ginger ( or fresh graded if you have it on hand)
• 2 teaspoon dark toasted sesame oil

DIRECTIONS

1. In a large bowl mix honey, soy sauce, herbs until well combined
2.  slowly drizzle in the sesame oil while whisking mixture
3. Place half of the mixture in a small bowl reserve for later
4.  Place chicken thighs in large bowl to sit in the marinade for 20 min up to a few hours ( I am the 20 min lady while the grill heats up haha! 
5. Grill marinated chicken till done and allow to cool before cutting up 
6. Serve right away OR use this chicken as part of your meal prep bowls
7. Use reserved marinade and add to chicken after it is cooked for an extra punch os flavorful sticky goodness! 
8. ENJOY

I used a Brown Jasmine rice in the 90-second pouch to pair with my meal for ease due to the time I had and roasted off some broccoli this would be amazing with some fresh green beans too! 

Cinnamon Roll Oatmeal Bake

I don't know about you but this busy on the go mama does not have time to atop and fix a breakfast every morning or clean up dishes. I often turn to my on the go protein packed super-foods shake on the go but to change things up I tried this and having a some good fiber filled carbs with it and OMG. 

It smells like happiness and it tastes EVEN better! 

This has stayed in the fridge for 10 days and I have been alternating it and it is still perfectly awesome just heated in the microwave for 20 seconds. I love to melt a little butter, add some salt, coconut sugar and cinammon and drizzle it over! 

For the kids of a special treat you could even make a little icing drixxle with a bit of powdered sugar. Seriously though this was so easy to throw together and you likely have all the ingredients already! 

INGREDIENTS 

• 2 Cups old fashioned oats ( if you need gluten free just purchase gluten free oats)
• 3/4 cup of oat flour ( grind up some oats in blender or food processor till it looks like flour)
• 1/2 cup coconut sugar
• 1 scoop vanilla Protein powder 
• 1 tablespoon + 1 tsp ground cinnamon 
• 2 teaspoons baking powder
• 1 teaspoon salt
• 1 cup Almond milk 
• 1 teaspoon of vanilla extract
• 1 tablespoon maple syrup
• 1 stick of melted butter
• 2 Tablespoons coconut oil melted 

DIRECTIONS

1. Preheat oven to 350 degrees
2. Spray a 9x9 pan or line with parchment paper
3. Mix all dry ingredients in a large bowl
4. Mix all wet ingredients
5. Combine wet and dry ingredients together, pour in baking pan
6. Bake for 35-40 min

Chocolate Blender Muffins

I am loving this protein-packed on the go blender muffins they were easy to throw together and my kids love them too! They do not even realize they are eating something healthy! MOM WIN and hello win for use!

I am grabbing one of these and my superfoods smoothies as I head out the door for gymnastics class. I swear for years I survived off of PB&J Crusts and leftover nuggets from the kids' plates! This is a much better and tastier option!

This recipe is suitable for both 2B Mindset as well as Portion Fix

INGREDIENTS

• 1 3/4 cups old-fashioned oats
• 1 cup of very ripe banana ( usually 3 medium)
• 3/4 Cup Plain Greek yogurt
• 1/2 cup egg whites ( about 4 large eggs worth)
• 1/2 cup unsweetened cocoa powder
• 1/4 cup vanilla almond milk
• 3 packets of stevia
• 1 1/4 tsp baking powder
• 1 tsp vanilla extract
• 1/2 tsp baking soda
• 1/4 tsp cinnamon
• 1/4 tsp salt
• 1/4 cup semisweet chocolate chips

DIRECTIONS

1. Preheat oven to 400 F Line a 12 cup muffin pan with silicone baking cups or spray with non-stick
2. Pulse oats in blender or food processor until it looks like a flour
3. Add the rest of the ingredients except the cholate chip ( reserve them for the top) blend until smooth like a batter
4.  After it is mixed, fold in the chocolate chips, and even fill the muffin cups
5. sprinkle with the remaining chocolate chips bake about 16-18 min

*adapted from hungry girl