Savory broiled salmon with fresh steamed broccoli & sweet red peppers

Ingredients: (quantity can be modified depending on number of servings needed)

frozen or fresh salmon fillets (4oz each fillet) 

One red pepper

Fresh broccoli florets

Broiler pan

Pepper to taste

Non-stick cooking spray

Note: Don't skimp on the salmon. Fresh is best but can be pricey, so frozen fillets are a great option. If you choose frozen, go for the moderate to higher quality with or without the skin.

Directions: 

Let frozen salmon fillets thaw in the refrigerator overnight or if individually wrapped, you can place in a container of room temperature water until thawed (about 10 min). No need to remove wrapper prior to thawing. Do not thaw in the microwave. If you chose fresh salmon, cut salmon into 4oz fillets and leave the skin on.

Prep the broiler pan by placing water in the bottom of tray (enough to cover bottom) and spray non-stick cooking spray on top (where salmon will go). 

Rinse red pepper and broccoli. Remove & discard the seeds from red pepper and cut the pepper into strips or pieces of desired size. Chop stalks off of broccoli and place florets in microwave safe dish. Put 1/4 cup water in bottom of dish. Add cut red peppers into dish with broccoli.

Turn broiler on high. Remove wrapper from salmon fillets. Place fillets on broiler pan, skin side down (if fresh). Sprinkle each fillet with black pepper. Place broiler pan in oven about 4-6inches from heat. Set timer to 5 minutes. After broiling for 5 minutes, flip fillet to cook other side for an additional 5 minutes or until thoroughly cooked. 

When there is about 2 minutes left for salmon to cook, put red pepper/broccoli in microwave. Cook for 2 minutes. Remove steamed vegetables from the microwave & drain water.

When everything is complete serve & enjoy. 

Slow and Steady Wins The Race

I woke up this morning hoping that the baby weight would have magically disappeared overnight. Instead, the extra pounds and loose skin were all too visible bringing me back to reality. I could feel the spirit being sucked out of me and a tear began to trickle down my cheek. I thought to myself, "why is my body not changing when I have been busting my butt with daily workouts for 2 weeks and cleaning up my diet? It always worked before.". After a few minutes of feeling sorry for myself, I decided to measure myself. To my delight, I had lost a few inches and 1% body fat.

Then, the story about the tortoise and the hare came into my mind. Remember that one from your childhood? During the big race, the hare boasts about how fast he is, taunting the turtle time and time again. The turtle slowly creeps along making his way closer and closer to the finish line. In the end, the overconfident hare falls asleep and the slow & steady tortoise passes him to eventually win the race.

The message here, which I have to constantly remind myself, is "slow and steady wins the race". The same can be said when meeting the challenge of weight loss and fitness. Muscles don't grow noticeably larger overnight and inches of fat are not magically melted away. After all, you probably did not gain those unwanted pounds or inches overnight. I know I didn't.

If you stay consistent and stick with it, imagine how amazing it is going to feel in 4, 8 or 12 weeks from now.

Interested in starting your fitness or weight loss journey? Find out more here www.beachbodycoach.com/jessicastatler

Crusted Parmesan-Herb Zucchini Bites

Ingredients

• 4 medium, fresh zucchini, sliced in half
• 1/2 cup fresh Parmesan cheese, grated
• 1-2 tablespoons fresh rosemary & thyme, minced
• smidge of olive oil
• salt & pepper to taste

Directions
Pre-heat oven to 350F, lightly brush both sizes of the zucchini with olive oil and place on a foil-lined baking sheet. Mix cheese and herbs together in a small bowl and sprinkle over the zucchini along with salt and pepper to taste. Bake for 15 minutes and place under the broiler for the last 3-5 minutes until cheese is crispy and browned.

Recipe by Elle, registered dietitian and writer for nutrionella.com

http://nutritionella.com/2013/06/crusty-parmesan-herb-zucchini-bites/

Chalean kick-my-butt extreme

Workout for the day-DONE and DONE! I started Chalean Extreme which is a wonderful beachbody program designed to build lean muscle and shed fat. Who wouldn't want that? I was surprised to discover how hard the workouts are even though I've been working out and lifting weights for years. I really like how Chalene focuses on proper form and encourages you to challenge yourself. Plus, Chalene Johnson is a great motivator and all around awesome person (i really like that). The workouts would be great for beginners too, since exercises can be modified for each skill level. The important thing to remember is to start with lighter weights focusing on proper form and move up as you begin to get more comfortable with the technique. I can see that my greatest challenge may be that I am going to have to slow down. Building muscle requires rest; however, even knowing that I seem to have two speeds-racehorse or snail speed-and nothing in between. I can't wait to see how my body changes.

Check out this transformation. 
 

You can find out more about Chalean Extreme on my website www.beachbody oach.com/jessicastatler. 

Too much to do and too little time

Have you ever found yourself overwhelmed with todo lists and just can't seem to catch your breathe, yet alone find the time or motivation to workout? Well, today is just like that for me. I have been tackling my todo list all day since it's my day off at the hospital and I work all weekend. I still need to desperately eat something (baby's HUNgry), get groceries, clean the house, do laundry, catch up on emails, finish my work at home, and pack a bag for the hospital incase baby Bradley decides to pop out early, and the list goes on and on. And I thought this was my day off-sheesh!

I could ramble off a pretty long list of reasons why I cannot find the time since I have often been called the queen of excuses. I tend to find that I spend a great deal more time making excuses than the actual time it would have taken to just do it. Just do it? Huh, there's a thought. Nike sure did coin a good catch phrase. I hate to admit it but couldn't agree more. Of course, that it so much easier said than done, especially when you are already exhausted from your day.

Why on earth would you want to spend what little free time you may have to work out? I could answer this by going on and on about the health benefits associated with regular exercise or even how it will pay off in the end, but I am not going to do that. I believe that the answer is something different for everyone, something more personal. For me, I will workout today, because I made a promise to myself to not give up on this. I made a promise for me, not for anyone else. I want my life back. I refuse to be depressed, be tired all of the time, have a poor self image and lack self confidence any longer! I refuse to allow that little voice in my head that says "you can't do it or too this or that" to get the best of me once again. Screw you, tiny little voice, I'm doing it! (It sounds better with a little sass)

45 minutes later........

So that brings me to where I am right now. I just finished my workout and feel awesome. Well, actually I just got my butt kicked and I'm pooped, but I feel so accomplished for the day. I feel as though I could go climb a mountain, okay so maybe not. Afterall, I am almost 9 months pregnant. Yikes! Where does the time go? Before we know it, this little one will be here, and I will have even less time.

Here's my plug for the day:
No matter what your excuse may be to not workout-I'm sure you have some good ones-do it anyway! Make a choice to "just do it!". Not only will you feel better physically, but you will start to feel better emotionally, as well. With consistency, you will start to see and feel yourself change and gain a better self-esteem, higher level of self-confidence and just feel better about yourself all the way around.

Just know that you are not alone in your struggles and you do not have to go through this process alone.