1. Egg Muffins

WHAT YOU NEED:

1.6 large eggs
2.1/4 cup of milk (almond milk, coconut milk, etc.)
3.1/8 tsp salt 
4.1/8 tsp pepper
5.1/2 cup of diced bell pepper, red
6.3/4 cup of fresh spinach
7.1/4 cup shredded cheddar cheese
8.4 slices of low-sodium deli sliced turkey or ham

DIRECTIONS:

1. Preheat oven to 375 degrees F. Grease muffin pan (we recommend cooking spray or melted coconut oil).*
2. Whisk eggs and milk together in a bowl and season with salt and pepper.
3. Dice bell pepper into small pieces. Stack the spinach leaves, roll them up and slice them thin. Do the same with the turkey/ham slices.
4. Add vegetables, turkey/ham and shredded cheese to egg mixture and whisk to fully incorporate.
5. Fill muffin cups 3/4 full of omelet mixture. 
6. Bake at 375 degrees for 20-25 minutes or until centers are set/firm. (Can test if they are ready with a toothpick.)

Allow muffins to cool completely before storing. These can be stored in the refrigerator, lightly stacked in an airtight container for up to 7 days. Re-heat in microwave for 30-45 seconds (if mini muffins) or 45-1 minute if making full size muffins.

2.PB&J Waffle Sandwich

WHAT YOU NEED:

1. Whole- Grain Toaster Waffle

2. Natural Peanut Butter

3. Fruit of your choice

DIRECTIONS:

1. Toast your whole-grain waffle to your liking

2. Cut your waffle in half and spread 2 tablespoons of natural peanut butter

3. Add your fruit

3. Breakfast Burritos

WHAT YOU NEED:

1. Eggs

2. Almond Milk

3. Low fat cheese

4. Chopped up peppers and onions

5. Whole Wheat tortillas

6. Salsa

DIRECTIONS:

1. Make a batch of scrambles eggs. Use almond milk and low fat cheese.

2. Add peppers and onions to your scrambled eggs as well.

3. Once eggs are finished, place them in your whole wheat tortilla and add salsa if you would like.

Tip: You can make them in advance! Make a batch of burritos and individually wrap them in a freezer safe Ziploc bag. Simply heat them up and enjoy each morning.

4. Yogurt Parfait

WHAT YOU NEED:

1. Greek Yogurt

2. Fresh berries (Strawberries and Blueberries)

3. Honey or granola chunks

Directions:

Layer each ingredient in jar or bowl.

5.

Banana- Nut Oatmeal

WHAT YOU NEED:

1.1/2 cup rolled oats

2. Cup water

3. Banana, sliced

4. 1 tablespoon chopped walnuts

5. 1 teaspoon cinnamon

Directions

1. Combine rolled oats and 1 cup water in a microwave bowl. Microwave on high for 3 minutes

2. Top with bananas, walnuts, and cinnamon

SHUT UP AND LISTEN!!!

SHUT UP!  Seriously SHUT UP!

Don't Say Nothing and Listen!

YOU ARE WHERE YOU ARE!  Your body and mind is where it is but that is not where it is going to be because you will change.  Things will get better or worse but they will NOT stay the same. Good News is that it is YOUR CHOICE! You can do nothing and things get worse you you can do something and improve your Life!  2016 CROSSROADS!

YOU CAN DO BETTER!  I don't care where you are or what you have been doing, you can do better.  You can pursue perfection, you can get to the Next Level.  But you have to Shut Up and Do It!

REASONS WHY YOU CANT! - There are many reasons you can use to not do it- But you will Shut Up and Listen to ME not YOU!  Now it is time to Listen!  You are going to commit to making changes in your life in order to get stronger and healthier - YOU ARE IN CONTROL!

GUESS WHAT - IF YOU DO NOTHING - IT GETS WORSE.  At this point you may not listen and you will sit and do nothing but It will get worse. You will get weaker and Fatter - sorry that is life but you don't have to live that life, you choose to live that life!  If you want more, it is right there for you but you have to SHUT UP AND LISTEN!    Don't worry I am in the same boat, in 2016 I am following my own advice to SHUT UP AND LISTEN! I have my own coaches and mentors to SHUT UP and LISTEN TO!

PLUG INTO THE FIT LIFE!

  "It does not matter where you are, the only thing that matter is where you are going?"  

FIT LIFE  SURVIVOR

By: Kim Broussard

1.      When you were diagnosed with Breast Cancer, at which stage, and how long have you been in remission?  I was 51 years old when I was diagnosed with Stage II Breast Cancer and I have been in remission for 2 years.

2.      How has Fit Life aided in your journey to recovery? Fit Life has helped me to push forward and not look back.  I was working out at Fit Life and received a lot of support from my friends and Coach Brian.  The evening before my 11 hour double mastectomy, I received a video from Coach Brian and my friends from Fit Life encouraging me and telling me that they knew I was going to get through it.  I also received my biggest flower arrangement from Coach Brian while I was in recovery!

3.       What was your level of fitness prior to your diagnosis and how did it either empower you or hinder you during the treatment and recovery phase?  I was in really good shape when I was diagnosed.  I had been doing Brian’s Boot-camp for 3 years.  I recovered easily from an 11 hour surgery

4.      What was your biggest fear of a breast cancer diagnosis and how did you cope with it?  The biggest fear that I had was of the unknown.  How bad was it?  Could I be cured?  How would I handle the 4 surgeries and 8 rounds of chemo?  I tried to stay positive and I prayed a lot.

5.       Biggest blessings that you received throughout your journey with breast cancer and who was your biggest supporter?  My biggest blessings were a deeper faith in God and the tremendous amount of love and support I got from my friends and family.  They carried me through it.

6.      What is the most positive, healthy change you have made in your life since your diagnosis? Well, I don’t take being healthy and feeling good for granted.  I try to exercise as much as I can and eat healthy.

5 Tips for Beginning a Running Program:

“Nothing will work unless you do.” ~ Maya Angelou

1.      Set goals – As with any fitness program that you begin, goal setting is priority.  It gives you something to work towards and keeps your eye on the “prize!”  Are you running for fat loss?  Are you running to prepare for a race?  Are you running to gain cardiovascular endurance?  Once you decide what exactly what YOUR goal is, this will lead you to the second step. 

2.       Choose your program – There are so many programs online and so many apps that you can find to help you reach your goal.  Hal Higdon’s training programs are one of the most popular downloaded programs because he gives you beginner, intermediate and advanced programs to choose from.  Also, the popular Couch to 5K app on your smart phones give you programs and verbal ques during your runs to assist you and motivate you.  Running is just as much a mental challenge as it is a physical challenge.  When you have a program telling you what you need to do and how far you need to go; mentally, you can prepare yourself for the distance. 

3.      The Right Gear - Now that you have determined your goal and obtained the program that will guide you throughout the process, you will need to purchase the right gear.  Appropriate running shoes can MAKE or BREAK your success.  It is advised for you to go to your local running stores and let them evaluate the way that you walk and run so that they can guide you to the shoe that is best designed for your foot.  Running can be hard on your body, especially in the beginning stages.  Injuries will be your biggest setback.  When you have the right shoe, this drastically helps to reduce your risk for injury.  Running shoes should be replaced every 300-500 miles.  *Bonus –if you purchase your shoes at the Lafayette Running Store on Johnston Street and tell them that your trainer sent you, they will give you a discount on your purchase. 

4.      Accountability – It is a proven fact, most people tend to stick to fitness programs when they have a group or a friend that they enjoy being with helping to get them there.  There will be days that you are not going to be motivated, a partner will be extremely beneficial on these days.  Truth is, some days, the hardest part is just putting those running shoes on and getting out of the house.  Once you are there, the run is the easy part.  GET A PARTNER!!!!!!  Sharing your accomplishments with good friends makes your success so much sweeter. 

5.      JUST DO IT! - Design your running schedule and STICK WITH IT.  When you have your runs planned out, you can mentally prepare yourself and physically fuel yourself in order for you to make your runs as enjoyable as possible.   Running at the same times and same days, will promote HABITS….good habits.  You will quickly learn that CONSISTENCY is KEY for progress to be made and for your newfound habit to become easier and more enjoyable.  

Finishing a Race is not about the Race, the accomplishment is that you completed the training process!  If you train correctly, the Race is Successful.

“With self discipline, all things are possible.”  ~ Theodore Roosevelt

Kelli Montgomery: Fit Life Fitness Coach

Kelli has been helping people achieve their fitness goals for over three years and as a wife and mother of 3 she realizes the society obstacles of living the Fit Life.  Kelli also finds strength through Faith and has had a specific calling from the Lord to lead others to him through fitness.