Tuesday, 31 July 2018

LIIFT4 Meal Plan A



I LURVEEEE working out.

Literally could do it all day erryday... but nutrition on the other hand.... #WOOF. Not as easy for me. Do you struggle with the same thing??

Something that has made a HUGE difference in my journey is becoming a coach + what that ultimately means is... I'm simply going FIRST + leading by example. Because this is the basis of being a coach, I've become really accountable to my own nutrition and finally broke through plateaus I had been stuck on for years!

Well a few weeks ago, I launched a BRAND new workout program that consists of only FOUR workouts a week (a combo of HIIT + weight training) with the simplest meal plan that allows me to have 1 treat a week which has helped me build a lifestyle. I'm currently on week 3 of this program, and below is my meal plan!

Because I'm SUCH a curious person and want to just know WHAT people are doing to get results, I thought I'd take a hot minute to tell you about my Trader Joe's trip yesterday + share my meal plan for the week! SUPER simple, super easy to follow, satisfying and filling!

Just some FAQs:
- I do not count calories or macros, I focus on the right portion sizes of the right nutrient dense food
- I do not deprive myself (this meal plan includes opportunity for my cookies!)
- I focus on progress + making the best choices not perfection
- This meal plan is determined by my current physique and goals: your plan could be different
- I got most of my groceries for this meal plan at Trader Joes and only spent $50
- If you would like to get your hands on the program I'm following and join my virtual bootcamp, email me: courtney@sownwithstrength.com fore more details.



Meal Plan A


Here are the recipes:


Overnight Oats

Grilled Chicken + Cauliflower Risotto (below)

Shakeology Protein Pancakes (below)

Unstuffed Pepper Skillet (below)

Turkey Burgers (I use iceberg lettuce for the bun, throw on whatever garnishes I want ie tomato, onion etc... and then I use these Chili Lime Turkey Burger pattys from Trader Joes!)

Veggie Quesidilla

Chicken Marsala + Salad

Southwest Chicken Tacos

Baslamic Burger & Sweet Potato


Recipes:

Shakeology Protein Pancakes:

1/2 banana, mashed
3 egg whites
1 packet or scoop Vanilla Shakeology
1/2 TBS coconut almond milk
Dash of cinnamon
Organic cooking spray


Mash banana in bowl, add egg whites and coconut almond milk - combine thoroughly. Next, add Shakeology and dash of cinnamon. Again, mix well.

Heat skillet over low/ medium heat. Spray skillet with cooking spray, spoon mixture into skillet -- cooking approximately 3 minutes per side or until cooked through. Once cooked, top with "Birthday Cake" Buff Bake Almond Butter! ENJOY! 


Grilled Chicken + Cauliflower Risotto


1 head of Cauliflower, I'm using frozen riced Cauliflower
1.5 lbs brown mushrooms chopped
1 tsp coconut oil
1 small onion, minced
1 small garlic, minced
1 cup chicken broth
1/2 tsp himalayan pink salt
Ground black pepper to taste
1/4 cup (1 oz) parmesan cheese, grated
1/4 cup (1 oz) mozzarella cheese, grated
3 tbsp parsley, finely chopped


Preheat large non-stick skillet on medium heat and add mushrooms. Cook for 5 minutes or until a bit golden, stirring frequently. Transfer to another bowl and set aside.

Return skillet to medium heat and swirl oil to coat. Add onion and garlic, saute for 3 minutes or until translucent, stirring occasionally. Add cooked mushrooms, cauliflower “rice”, broth, salt, pepper and cheeses. Stir, cover and cook for about 4 minutes. Sprinkle with parsley and serve hot with chicken of choice (I like to throw in some rotisserie chicken to keep it simple!).


Unstuffed Pepper Skillet

1 red bell pepper, diced
½ onion, diced
1 Cup Mushrooms
2 cloves garlic, minced
¼ cup cherry tomatoes, quartered
8 oz lean ground turkey
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
¾ teaspoon oregano
1 teaspoons olive oil
¼ cup shredded cheddar cheese
1 teaspoon fresh lime juice


Spray skillet with cooking spray and warm over medium heat
Once pan is hot, add ground turkey and season with salt and pepper
Brown Turkey until it is cooked through, stirring occasionally
Season cooked turkey with ½ teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ¼ teaspoon oregano. Stir to mix, set the turkey aside on a plate. Add veggies (pepper, onion, garlic, mushrooms) to pan and season with salt and pepper. After sauteing a few minutes - add your cherry tomatoes in - stir to combine

Let the veggies cook until they have softened. Once veggies are cooked - add the remaining spices (1/2 teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ½ teaspoon oregano)
Add the turkey back into the veggies...Add your lime juice and stir everything together. Season to taste


Top with cheese, split in two and enjoy! 



Here are my 2 week results!! 



Want to jump in my next virtual bootcamp? Email me for details: courtney@sownwithstrength.com and follow along with me on IG: @sownwithstrength

















Saturday, 28 April 2018

2B Mindset: Win the Weight Loss Battle

Have you ever woken up the morning after a binger?

No, not an alcoholic one, a food one.

Emotional day, stress, loneliness, frustration, negative self-image, relationship drama, something in your day went wrong and all of a sudden you're running through the drive through, hitting the local donut shop, baking a batch of cookies, and in a hot minute of emotional chaos + intense feels, you've turned to food, bad food, lots of food, in secret, in weakness, in attempt to "FIX" your feelings.

FOOD as your comfort, food as your savior. And the next morning you wake up after a day of "drowning your feels" in your favorite foods with a hangover of regret, frustration, guilt and shame. And you promise yourself, it will NEVER happen again. You can do better!

Only to break your own promise a few days later when the next hard thing hits?

I know I have.
I've been a stress eater,
an emotional eater,
a depressed eater,
a mindless eater,
ALL the eaters lol.

For the FIRST TIME EVER, I'm releasing a brand new program to CHANGE my life + YOUR life. A program specifically designed to help us overcome these negative behaviors + BUILD a sustainable, healthy, balanced relationship with food for LIFE!

I'm DONE with negative thoughts + an abusive relationship with food. I deserve freedom; YOU deserve freedom.

On May 2nd this program, 2B Mindset is launching. 
On May 14th I will be running a virtual success group to personally coach you through this program as I do it right alongside you!



So let's chat about the deets... What is 2B Mindset?

The 2B Mindset is the newest program from Beachbody that focuses on JUST nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Of course you are welcome to workout during the program if you’d like, but we are going to focus on losing weight happily by taking control of your relationship with food.

This program was created by Registered Dietitian Nutritionist Ilana Muhlstein as a practical and simple weight loss solution after years of yo-yo dieting. You’ll get recipe ideas and meal prep help, plus tips for conquering emotional eating and more. She has been working on this program with Beachbody for the past 2 years along with many many years of researching and testing on her own to develop this program!!!

2B Mindset is NOT a diet – it’s about understanding how to lose weight happily, without feeling deprived or counting calories or cutting out entire food groups. You’ve heard the phrase “abs are made in the kitchen,” right? That’s why we are focusing on food as a means of weight loss whiles till keeping it enjoyable! The program includes 6 videos to learn the principles, 5 videos to live the principles in real life, 6 videos full of tips and strategies, and 16 recipe videos.


Creator Ilana Muhlstein's Personal Transformation

Who is 2B Mindset For?

  • Anyone who wants to lose weight — happily — so they can keep it off for good!
  • Those frustrated with the deprivation of traditional diets.
  • People overwhelmed with all the weight-loss products/info out there.
  • Anyone challenged by junk-food cravings.
  • Those for whom other diets have not been successful in the past.
Is that you? I know it's definitely me :) 

We finally have a launch date for this program and I am so excited that I will be able to lead you through it starting on May 2nd.

I am going to be hosting a private accountability group for my customers to help them navigate the nutrition plan, to implement the strategies and to be there with you every single step of the process. If you are interested in learning more about the program and my support and accountability group, fill out the this form, watch this video below, then email me which option you would like to be set up with :) 






Thursday, 29 March 2018

Healthy Chocolate Chip Cookies

Hiiiii, my name is Courtney Laine Duinker, and I never met a cookie I didn't like. Now that we have the hard stuff outta the way....

Before I began my health + fitness journey 2.5 years ago, I was legit eating a dozen cookies a day. Like the real, homemade kind with allll ze butter and sugar. Because of my cookie addiction, I developed a binge-eating disorder + you could frequently find me trying to run off all the guilt + bad stuff after. I learned the hard way you cannot out-exercise a bad diet. I may not have been super overweight, but my relationship with food was horrible and I could never quite hit my physique goals no matter how hard I worked.

Welp, insert **coaching**! (Promise the recipe is below!)

I was told about this virtual community I could join, get all the tools (workout programs, meal plans, and a super food shake to help me with my sugar addiction) I need to break the cycle, re-balance my life + ultimately heal my self- image + relationship with food. I was in awe at the possibility so I dove in! It has changed my life so dramatically (mentally + physically-- see visual progress below) that I now help other women do the same thing I was looking for! You can ask for more details for my next virtual bootcamp here: bit.ly/swsfitsquad 







Full disclosure, I have NEVER been able to follow ANY meal plan prior to this. Because of my cookie/sugar addiction. So when I turned over this new leaf, I was determined to figure out how to do this and not give up my cookies ;) feel me?!

So began my journey with healthier cookie alternatives. As I drank my super food shake + started eating the right foods, my taste buds began changing. My cravings lessened, but I still wanted/needed cookies at different times of the month (you girls know what I'm talkin bout ;). I've spent a lot of hours in the kitchen trying to find a recipe that fits into my meal plans but doesn't make me feel guilty + if I eat 2, I wont full on binge.

Yesterday in my virtual bootcamp, I asked my girls to share a new fav recipe they found since starting this journey together. I instantly wanted to share a cookie recipe. But I still hadn't found one that was REALLY good and didn't make me gasy. Maybe TMI, but chickpea recipes tend to do that to me... so there's that. So instead of sharing an older recipe, I looked around my kitchen + got to work finding something else! Honestly this is the BEST recipe I've ever come up with!! It's SO simple, guilt-free + will keep your tummy gas-free-- RAISE THE ROOF!!



Don't those just look UNREAL?!

Yup. They will taste that way too!

The only bummer, I am not a details person, soooo I dont have exact measurements but I have an idea and have full confidence in you. So when you try this, play with it. I promise you can add more or less of an ingredient + you will find your winner too :)

Without further ado.... those chocolate chip cookies!! Give them a try, take a pic + tag me to tell me what ya think!!







BE SURE TO FOLLOW ME:

Instagram: @sownwithstrength





LIIFT4 Meal Plan A

Tuesday, 31 July 2018



I LURVEEEE working out.

Literally could do it all day erryday... but nutrition on the other hand.... #WOOF. Not as easy for me. Do you struggle with the same thing??

Something that has made a HUGE difference in my journey is becoming a coach + what that ultimately means is... I'm simply going FIRST + leading by example. Because this is the basis of being a coach, I've become really accountable to my own nutrition and finally broke through plateaus I had been stuck on for years!

Well a few weeks ago, I launched a BRAND new workout program that consists of only FOUR workouts a week (a combo of HIIT + weight training) with the simplest meal plan that allows me to have 1 treat a week which has helped me build a lifestyle. I'm currently on week 3 of this program, and below is my meal plan!

Because I'm SUCH a curious person and want to just know WHAT people are doing to get results, I thought I'd take a hot minute to tell you about my Trader Joe's trip yesterday + share my meal plan for the week! SUPER simple, super easy to follow, satisfying and filling!

Just some FAQs:
- I do not count calories or macros, I focus on the right portion sizes of the right nutrient dense food
- I do not deprive myself (this meal plan includes opportunity for my cookies!)
- I focus on progress + making the best choices not perfection
- This meal plan is determined by my current physique and goals: your plan could be different
- I got most of my groceries for this meal plan at Trader Joes and only spent $50
- If you would like to get your hands on the program I'm following and join my virtual bootcamp, email me: courtney@sownwithstrength.com fore more details.



Meal Plan A


Here are the recipes:


Overnight Oats

Grilled Chicken + Cauliflower Risotto (below)

Shakeology Protein Pancakes (below)

Unstuffed Pepper Skillet (below)

Turkey Burgers (I use iceberg lettuce for the bun, throw on whatever garnishes I want ie tomato, onion etc... and then I use these Chili Lime Turkey Burger pattys from Trader Joes!)

Veggie Quesidilla

Chicken Marsala + Salad

Southwest Chicken Tacos

Baslamic Burger & Sweet Potato


Recipes:

Shakeology Protein Pancakes:

1/2 banana, mashed
3 egg whites
1 packet or scoop Vanilla Shakeology
1/2 TBS coconut almond milk
Dash of cinnamon
Organic cooking spray


Mash banana in bowl, add egg whites and coconut almond milk - combine thoroughly. Next, add Shakeology and dash of cinnamon. Again, mix well.

Heat skillet over low/ medium heat. Spray skillet with cooking spray, spoon mixture into skillet -- cooking approximately 3 minutes per side or until cooked through. Once cooked, top with "Birthday Cake" Buff Bake Almond Butter! ENJOY! 


Grilled Chicken + Cauliflower Risotto


1 head of Cauliflower, I'm using frozen riced Cauliflower
1.5 lbs brown mushrooms chopped
1 tsp coconut oil
1 small onion, minced
1 small garlic, minced
1 cup chicken broth
1/2 tsp himalayan pink salt
Ground black pepper to taste
1/4 cup (1 oz) parmesan cheese, grated
1/4 cup (1 oz) mozzarella cheese, grated
3 tbsp parsley, finely chopped


Preheat large non-stick skillet on medium heat and add mushrooms. Cook for 5 minutes or until a bit golden, stirring frequently. Transfer to another bowl and set aside.

Return skillet to medium heat and swirl oil to coat. Add onion and garlic, saute for 3 minutes or until translucent, stirring occasionally. Add cooked mushrooms, cauliflower “rice”, broth, salt, pepper and cheeses. Stir, cover and cook for about 4 minutes. Sprinkle with parsley and serve hot with chicken of choice (I like to throw in some rotisserie chicken to keep it simple!).


Unstuffed Pepper Skillet

1 red bell pepper, diced
½ onion, diced
1 Cup Mushrooms
2 cloves garlic, minced
¼ cup cherry tomatoes, quartered
8 oz lean ground turkey
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
¾ teaspoon oregano
1 teaspoons olive oil
¼ cup shredded cheddar cheese
1 teaspoon fresh lime juice


Spray skillet with cooking spray and warm over medium heat
Once pan is hot, add ground turkey and season with salt and pepper
Brown Turkey until it is cooked through, stirring occasionally
Season cooked turkey with ½ teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ¼ teaspoon oregano. Stir to mix, set the turkey aside on a plate. Add veggies (pepper, onion, garlic, mushrooms) to pan and season with salt and pepper. After sauteing a few minutes - add your cherry tomatoes in - stir to combine

Let the veggies cook until they have softened. Once veggies are cooked - add the remaining spices (1/2 teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, and ½ teaspoon oregano)
Add the turkey back into the veggies...Add your lime juice and stir everything together. Season to taste


Top with cheese, split in two and enjoy! 



Here are my 2 week results!! 



Want to jump in my next virtual bootcamp? Email me for details: courtney@sownwithstrength.com and follow along with me on IG: @sownwithstrength

















2B Mindset: Win the Weight Loss Battle

Saturday, 28 April 2018

Have you ever woken up the morning after a binger?

No, not an alcoholic one, a food one.

Emotional day, stress, loneliness, frustration, negative self-image, relationship drama, something in your day went wrong and all of a sudden you're running through the drive through, hitting the local donut shop, baking a batch of cookies, and in a hot minute of emotional chaos + intense feels, you've turned to food, bad food, lots of food, in secret, in weakness, in attempt to "FIX" your feelings.

FOOD as your comfort, food as your savior. And the next morning you wake up after a day of "drowning your feels" in your favorite foods with a hangover of regret, frustration, guilt and shame. And you promise yourself, it will NEVER happen again. You can do better!

Only to break your own promise a few days later when the next hard thing hits?

I know I have.
I've been a stress eater,
an emotional eater,
a depressed eater,
a mindless eater,
ALL the eaters lol.

For the FIRST TIME EVER, I'm releasing a brand new program to CHANGE my life + YOUR life. A program specifically designed to help us overcome these negative behaviors + BUILD a sustainable, healthy, balanced relationship with food for LIFE!

I'm DONE with negative thoughts + an abusive relationship with food. I deserve freedom; YOU deserve freedom.

On May 2nd this program, 2B Mindset is launching. 
On May 14th I will be running a virtual success group to personally coach you through this program as I do it right alongside you!



So let's chat about the deets... What is 2B Mindset?

The 2B Mindset is the newest program from Beachbody that focuses on JUST nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Of course you are welcome to workout during the program if you’d like, but we are going to focus on losing weight happily by taking control of your relationship with food.

This program was created by Registered Dietitian Nutritionist Ilana Muhlstein as a practical and simple weight loss solution after years of yo-yo dieting. You’ll get recipe ideas and meal prep help, plus tips for conquering emotional eating and more. She has been working on this program with Beachbody for the past 2 years along with many many years of researching and testing on her own to develop this program!!!

2B Mindset is NOT a diet – it’s about understanding how to lose weight happily, without feeling deprived or counting calories or cutting out entire food groups. You’ve heard the phrase “abs are made in the kitchen,” right? That’s why we are focusing on food as a means of weight loss whiles till keeping it enjoyable! The program includes 6 videos to learn the principles, 5 videos to live the principles in real life, 6 videos full of tips and strategies, and 16 recipe videos.


Creator Ilana Muhlstein's Personal Transformation

Who is 2B Mindset For?

  • Anyone who wants to lose weight — happily — so they can keep it off for good!
  • Those frustrated with the deprivation of traditional diets.
  • People overwhelmed with all the weight-loss products/info out there.
  • Anyone challenged by junk-food cravings.
  • Those for whom other diets have not been successful in the past.
Is that you? I know it's definitely me :) 

We finally have a launch date for this program and I am so excited that I will be able to lead you through it starting on May 2nd.

I am going to be hosting a private accountability group for my customers to help them navigate the nutrition plan, to implement the strategies and to be there with you every single step of the process. If you are interested in learning more about the program and my support and accountability group, fill out the this form, watch this video below, then email me which option you would like to be set up with :) 






Healthy Chocolate Chip Cookies

Thursday, 29 March 2018

Hiiiii, my name is Courtney Laine Duinker, and I never met a cookie I didn't like. Now that we have the hard stuff outta the way....

Before I began my health + fitness journey 2.5 years ago, I was legit eating a dozen cookies a day. Like the real, homemade kind with allll ze butter and sugar. Because of my cookie addiction, I developed a binge-eating disorder + you could frequently find me trying to run off all the guilt + bad stuff after. I learned the hard way you cannot out-exercise a bad diet. I may not have been super overweight, but my relationship with food was horrible and I could never quite hit my physique goals no matter how hard I worked.

Welp, insert **coaching**! (Promise the recipe is below!)

I was told about this virtual community I could join, get all the tools (workout programs, meal plans, and a super food shake to help me with my sugar addiction) I need to break the cycle, re-balance my life + ultimately heal my self- image + relationship with food. I was in awe at the possibility so I dove in! It has changed my life so dramatically (mentally + physically-- see visual progress below) that I now help other women do the same thing I was looking for! You can ask for more details for my next virtual bootcamp here: bit.ly/swsfitsquad 







Full disclosure, I have NEVER been able to follow ANY meal plan prior to this. Because of my cookie/sugar addiction. So when I turned over this new leaf, I was determined to figure out how to do this and not give up my cookies ;) feel me?!

So began my journey with healthier cookie alternatives. As I drank my super food shake + started eating the right foods, my taste buds began changing. My cravings lessened, but I still wanted/needed cookies at different times of the month (you girls know what I'm talkin bout ;). I've spent a lot of hours in the kitchen trying to find a recipe that fits into my meal plans but doesn't make me feel guilty + if I eat 2, I wont full on binge.

Yesterday in my virtual bootcamp, I asked my girls to share a new fav recipe they found since starting this journey together. I instantly wanted to share a cookie recipe. But I still hadn't found one that was REALLY good and didn't make me gasy. Maybe TMI, but chickpea recipes tend to do that to me... so there's that. So instead of sharing an older recipe, I looked around my kitchen + got to work finding something else! Honestly this is the BEST recipe I've ever come up with!! It's SO simple, guilt-free + will keep your tummy gas-free-- RAISE THE ROOF!!



Don't those just look UNREAL?!

Yup. They will taste that way too!

The only bummer, I am not a details person, soooo I dont have exact measurements but I have an idea and have full confidence in you. So when you try this, play with it. I promise you can add more or less of an ingredient + you will find your winner too :)

Without further ado.... those chocolate chip cookies!! Give them a try, take a pic + tag me to tell me what ya think!!







BE SURE TO FOLLOW ME:

Instagram: @sownwithstrength