Kendra Callaway Fit

Ingredients 3 pounds chicken breasts (you can use bone-in, skin-on if you’d like, or boneless skinless. The goal is to have somewhere close to 2 or more pounds of cooked chicken at the end) 3 tablespoons of oil of your choice, divided (we used coconut oil) 2-3 teaspoons of fajita or taco seasoning (use a mix of ground cumin, chili powder, garlic powder and cayenne if you don’t have) 1 large or 2 medium onions, diced 6 cloves garlic, minced 2 jalapeno peppers, diced 1-2 poblano peppers, diced 2 quarts (8 cups) chicken stock 1 28 ounce can of fire roasted tomatoes (if you can’t find fire-roasted, you can either fire-roast your own, or just use regular canned tomoatoes) Juice of 2 limes 1 cup cilantro, chopped avocado and fresh cilantro for garnish Directions 1. Clean chicken  2. In a crockpot, melt the remaining 2 tablespoons of oil, and when hot, add in the onions. Cook until onions are translucent, about 4-6 minutes. Place chicken in crockpot.  3. Add...

Reason 103,369,245 WHY I LOVE working out from home: I can look like a HOT mess, no shoes and NO taking an HOUR out of my day to go to the gym I use to get excited/nervous about getting a gym membership! I was excited to start something new but was nervous because my track record of going to the gym was a waste of time and money for me after about 2 weeks I DONT like having to get ready to go workout, I would find excuse after excuse of why I shouldn't get out of bed. I would waste a good hour going to the gym and coming home to get ready for work! Who's got time for that?!? I'm BUSY and my workout shouldn't feel like an obligation, it should feel like apart of my morning, feel me?! At home programs just make WAY more sense to me and my BUSY SELF Waiting for my pre energy to kick in and then it's 30 minutes of cardio! NO jumping back in my car to rush home to get ready for work! NO shoes! Hair is staying a disaster and I'm throwing on some 👌🏽 fetty If you are ...

I was craving something sweet and have not had my shake for the day! So I decided to throw a few ingredients together for protein packed muffins! Super quick and SIMPLE!! Ingredients   3   Bananas (ripe)   2   Eggs   3/4 Cups   Quick Oats   2 Scoops   Vanilla Or Chocolate Shakeology   2 Tablespoons   Honey   1 Teaspoon   Baking Powder   1 Teaspoon   Baking Soda   1/2 Teaspoon   Cinnamon Instructions Preheat oven to 350 degrees , line with silicone or foil liners, or you can use coconut oil to grease the muffin tin Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth. Divide mixture evenly between 12 muffin tins. Bake for 18-22 minutes, or until toothpick comes out clean

We  created a lighter version of the classic green bean casserole with mushrooms and crispy onions, and we think it tastes even better than the original! Total Time:  55 min. Prep Time:  15 min. Cooking Time:  40 min. Yield:  8 servings Ingredients: 5 Tbsp.  whole wheat  purpose flour, divided use ½ tsp. paprika ½ tsp. garlic powder 1 medium onion, (½ onion thinly sliced, ½ onion chopped), divided use 3 tsp. olive oil, divided use 8  oz  sliced mushrooms ½ tsp. onion powder 3 fresh thyme sprigs, leaves removed and chopped, stems discarded ½ tsp. sea salt ½ tsp. ground black pepper ½ cup nonfat milk 2 Tbsp. dry sherry wine 1 lb. frozen French-cut green beans 1 cup  nonfat plain yogurt Preparation: 1. Preheat oven to 400° F. 2. Combine 2 Tbsp. flour, paprika, and garlic powder in a medium bowl; mix well. 3. Add sliced onion; mix until well coated. Set aside. 4. Heat 2 tsp. oil in large nonstick skillet over medium-high heat. 5. Add sliced ...

INGREDIENTS: 6 eggwhites 2 eggs campaignIcon 1 cup skim milk 1 cup Heart Healthy Bisquick 2 cups chopped spinach 1 cup Feta with Italian herbs 1 teaspoon minced garlic ½ cup julienne cut sun-dried tomatoes, drained ½ cup shredded mozzarella cheese 1 package Jones Dairy Farm Sausage Links (10 links), chopped salt and pepper to taste chopped basil for garnish INSTRUCTIONS: Spray 4- to 5-quart slow cooker with cooking spray or olive oil. In a large bowl, whisk together eggs, eggwhites, bisquick, and milk. Pour into slow cooker. Add spinach, feta, mozzarella, tomatoes, garlic and sausage; stir well. Cook covered on high heat setting for 3 hours or on low setting for approximately 5½ hours. The quiche is done with the sides are browned and the middle is fluffy and cooked through. Slice and serve, garnished with basil and additional feta. 

Everyone loves brussel sprouts  INGREDIENTS: 2 pounds brussels sprouts, trimmed and halved 2 cups chicken broth Salt and pepper 2 tablespoons balsamic glaze 2 tablespoons extra-virgin olive oil 1/4 cup pine nuts, toasted 1/4 cup grated parmesan cheese DIRECTIONS: Combine brussels sprouts, broth, and 1/2 teaspoon salt in slow cooker. Cover and cook until brussels sprouts are tender, 2 to 3 hours on high. Drain brussels sprouts and transfer to serving dish. Season with salt and pepper to taste. Drizzle with balsamic glaze and oil, then sprinkle with pine nuts and parmesan. Serve.

This here I will be making tomorrow night for dinner and I CANT WAIT!!!  Sweet potato chili (vegetarian can be done as well)  Ingredients: 2 cans diced tomatoes (low sodium if you can find it)  2 cans tomato sauce (low sodium if you can find it)  1 tsp chili powder 1 tsp cayenne pepper 1 tablespoon ground cumin 2 teaspoons paprika 1/2 teaspoons agave  1/2 teaspoon salt 2 large sweet potatoes, peeled and chopped into 1” pieces 1 medium onion, coarsely chopped 2 cloves garlic, minced 2 cans kidney beans, drained; or 3 cups cooked kidney beans (start with 1.5 c dry beans, soak overnight) 1 cup corn, frozen and thawed 1 lbs ground beef sirloin (optional) 1 cup low sodium chicken broth Instructions: ~If using cooked beans, soak 1.5 cups kidney beans overnight, rinse and pre-cook while preparing the rest of the chili. ~Roast the corn until most pieces have a dark/charred corner, either in your slow cooker, if it has that function, or on the stove top. A dry pan ...

Dudes..  I LOVE pecan pie during the holiday season and it's probably the WORST thing to eat.. So last year I got some inspiration from @allison_cook and I decided to try these little guys again Warm walnut stuffed dates drizzled with agave ✔ Mini healthy pecan pies Ingredients:  1 box dates 2 cups pecan crushed 2 tbsp agave  Directions:  Preheat oven to 350 degrees Cut dates in half with the bottom skin still attached  Stuff crushed pecans in date  Drizzle with agave  Line dates on baking sheet  Bake for five minutes  Enjoy 

I made this recipe last night as a prep for all the members in my teams 5 day free clean eating group and it was amazing!!!  INGREDIENTS: 2 (1-lb each) acorn squash, halved crosswise and seeded 3 Tbsp. olive oil, divided 8-oz package sliced button mushrooms 1 medium yellow onion, diced small 1 tsp diced garlic ¾ tsp. dried thyme 1 cup quinoa 1 cup vegetable 1 cup water 1/4 cup grated Parmesan cheese INSTRUCTIONS: Preheat oven to 450º. Drizzle 1 Tbsp. olive oil over insides of squash and season with salt and pepper. Place cut side down on rimmed baking sheet and cover pan tightly with foil. Roast until tender, about 35 minutes. Meanwhile, in a medium-sized skillet, heat the remaining 2 Tbsp. olive oil. Add mushrooms, onion and thyme. Season with salt and pepper. Sauté until the mushrooms are golden and the onion is translucent, about 8 minutes. Add quinoa water, and broth and bring to a boil. Cover and reduce heat to low. Cook until liquid is absorbed, about 20 minutes. Remove s...

This recipe had my taste BUDS dancing!!  So so good! Please share on your page with others!  Ingredients:  3/4 cup of canned pumpkin 1 cup plan Greek yogurt 1/4 tsp ground cinnamon 1/4 tsp ground ginger 1/4 tsp ground nutmeg 1/4 tsp ground cloves 1/4 tsp vanilla extract  Directions: Cook over low heat: Pumpkin, spices and vanilla Let cool Combined pumpkin mix to Greek yogurt Use apple slices to DIP!! Yummy!!

This is a must for a weekend morning!  Ingredients 1 1/2  cups whole wheat flour  1 scoop vanilla shakeology or other protein you may have  4 teaspoons baking powder 1 teaspoon cinnamon pinch nutmeg 1/4 teaspoon salt 2 tablespoons brown sugar (or 12 drops liquid stevia) 2 cups milk 4 teaspoons melted butter or coconut oil, plus more for greasing skillet 2 eggs 1/2 cup pumpkin puree (i.e. canned pumpkin) 1 teaspoon vanilla Instructions 1. Mix the first 4 ingredients (flour through sugar) in a large bowl. 2. Mix the rest of the ingredients (milk through vanilla) in another. 3. Pour the wet ingredients into the dry ingredients. Whisk together just until smooth, but do not overmix. 4. Let the batter rest for about 5 minutes. 5. Cook batches in buttered skillet on medium temperature until bubbles form on the surface. Then flip and cook until golden brown. 6 - Serve warm with butter and real maple syrup or agave!  ENJOY!! For o...

Hey all! I am a HUGE fan of granola in my yogurt, especially if it is homemade! Try out this recipe: Like, comment and SHARE on your personal page for others to try! Its great as a healthy alternative and great go on the GO! INGREDIENTS: 3 cups rolled oats 1 cup chopped nuts ½ cup coconut flakes ½ teaspoon salt 1½ teaspoons cinnamon 1 teaspoon pumpkin pie spice ½ cup honey ⅓ cup coconut oil 2 teaspoons vanilla extract 3 tablespoons pumpkin puree INSTRUCTIONS: Preheat oven to 325 and lightly grease a large baking sheet with coconut oil (Preferable one with a raised edge) In a large bowl combine oats, nuts, coconut, salt, cinnamon, and pumpkin pie spice.In another bowl whisk together honey, brown sugar, oil, vanilla, and pumpkin. Pour the wet mixture mixture over the oats mixture and stir to coat well. Spread the mixture onto the baking sheet in an even layer and bake 15 minutes, stir, and continue to bake in 10-15 minutes intervals, sti...

Day 2 of FALL recipes I want to let everyone know that I will be sharing a fall/pumpkin recipe once a day on my facebook like page! Along with that, I will be keeping tabs on those who share my posts! At the end of the 30 days I will be giving away a prize!!  If you want notifications for when I post recipes, go to my cover page, hover the "like" button and click "get notifications"  👍 My obsession with steel cut crockpot oats is out of this  It's so easy to just throw a bunch of ingredients in a crockpot before bed and then BREAKFAST is DONE!! What do you need: 1 cup steel cut oats 1 15oz can of pumpkin 1 can of water 1/2 cup of almond milk 1 tsp cinnamon 1/2 vanilla extract 1/2 nutmeg 1/2 ginger 1 tbsp honey 1 tbsp grade a maple syrup 1/2 walnuts How to prepare: Place all ingredients in a crockpot, small stir, place on low heat!! BAM  🍲 Enjoy for breakfast and leftovers! Like, comment or SHARE on your page ✔✔✔✔✔  ‪ Pinch...

Prep Time:  5 minutes Cook Time:  12 minutes SO SO good and paleo! 2 cups coconut flour 1/4 tsp salt 1/4 tsp baking soda 6 Tbsp melted coconut oil (make sure to melt before measuring) 1/4 cup honey 1/2 tsp almond extract 2 Tbsp water 1/2 cup chocolate chips Preheat oven to 350°F. Line a large cookie sheet with parchment paper. In a large bowl, combine coconut flour, salt, and baking soda. Whisk, making sure to break up an clumps of flour. In a small bowl, whisk together the melted coconut oil, honey, almond extract, and water. Add wet ingredients to dry and stir with a rubber spatula or spoon until combined. Fold in the chocolate chips Scoop out 1/4 cup portions and place on prepared cookie sheet. Using the back of a spoon or your fingers, gently press down on the scoops of cookie dough so they form discs. Bake for 12 minutes, or until cooked through and lightly golden brown around the edges. Cookies will be very soft. Allow ...

Dressing: 1/8 cup seasoned balsamic vinegar 1/2 olive oil  1/2 teaspoon fine grain sea salt Salad: 2 medium field cucumbers 1 red pepper, diced 1/2 cup diced red onion 1/4 cup roughly chopped cilantro 1/4 cup chopped roasted peanuts, for garnish 1 cup cold drained chickpeas  1. Whisk dressing ingredients together in a small bowl and adjust to taste. Set aside. 2. Quarter cucumbers and place into a bowl.  3. Dice the red pepper and red onion and add into bowl. Roughly chop cilantro and add into bowl. Pour in all the dressing and toss to combine. Let this salad sit for about 30 minutes in the fridge, tossing every 10 minutes or so to help the dressing soak in. Add chick peas :)  4.keep refrigerated and enjoy!  

I use cinnamon on everything! On food, desserts and in my coffee.  -Packed with tons of antioxidants  -Is an anti inflammatory  -Support insulin levels, which helps with metabolism  -Lows blood sugar levels  -Helps fight bacteria and is an anti fungal  I use about 1/2 of a teaspoon a day in my food. I love it, it doesn't taste terrible either 😉

Along with recipes, health tips and fitness moves, I want to share my journey mentally and emotionally too.  I am not certain though that people want to read it, but I do feel like people will understand me more and possibly can relate. Other than the physical transformations, I feel like more happens inside and I want to explore that.  I have always been an active kind of person, sports, running and outside "stuff." The thing that really kicked my ass was nutrition, I was so active that I thought I could eat and drink whatever I wanted! Like most of us~  I became a spin instructor at a small studio in Lake Oswego OR, loved it and still do! I def was not the skinniest of the bunch and I didnt really even care lol but after teaching 6-8 times a weak, I began to have NO ENERGY and my body was not changing.. Not cool when you are working out so much, right?!? After getting blood work done, I found of that I depleted my iron, thyroid, vit D and I had no cholesterol in ...

This recipe is BEST flu remedy! I have a 24 hour something and I need something that gives me protein, veggies and makes me feel like I am eating "feel better" soup!  Here is what you need:  1 pound lean ground turkey  1/2 chopped onion  1/2 of a chopped zucchini  1 can of corn (drained)  2 cans of diced tomato  1 can of beans (drained) black, pinto or any other bean you prefer  1 tsp cummin  2 tsp chili powder  1/2 tsp salt  2 cups of water  Half of a chopped jalapeño  1 tsp garlic  Sliced avocado (optional)  Chopped cilantro (optional)  Directions:  In a deep sauce pan, brown meat with zucchini and onion. Add caned foods, spices, jalapeño and water. Bring to a boil and then cover and cook on low for 20 minutes.  Serve with avocado or cilantro and enjoy!  This soup is great if you want something warm and filling but don't want to loose your health and fitness progress. I always make sure to d...

Ok all!! Just made this tonight and it taste like it is from restaurant! Healthy and satisfaction for sure! So good!!  Recipe:  1 cup rice  1/2 pound lean beef steak  1 head of broccoli  1/4 scallions  2 tbs minced garlic  1 tsp minced ginger  2 tbs red wine vinegar   4 tbs sesame oil  4 tbs lite soy sauce  2 tbs cornstarch  Pepper  Sliced beef very family, whisk together, 2 tablespoons sesame oil, 2 tablespoons light soy sauce, 2 tablespoons cornstarch and 2 tbs red wine vinegar.  Pepper steak and put in ziplock bag, add liquid mix and let marinate for 30 minutes.  In a pot bring 4 quarts of water to a boil and cut up broccoli, place broccoli in boiling water for 8 minutes, strain and let sit. Slightly under cook the broccoli.  Make rice accordingly.  Once mixture is marinated, in a saucepan, medium heat. Add a splash of avocado oil and grill steak for 5 minutes on both sides. Add scallions and 2 tbs o...