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Turkey Chili from the 21 Day Fix Extreme

Turkey Chili – 21 Day Fix approved: 1 red, 1/2 green and 1/2 yellow container per serving.

(Makes 6 servings, 1 cup each)

1 tsp. olive oil
1 1/2 lbs. ground turkey
1 medium onion
1 medium green bell pepper, chopped
3 cloves garlic, finely chopped
1 1/2 tsp. ground cumin
1 Tbsp. chili powder
1/2 tsp. sea salt
1/4 tsp. cayenne pepper (to taste; optional)
2 (15 oz) cans black beans (or pinto beans) drained, rinsed
1 (15 oz) can all-natural diced tomatoes, no sugar added
12 fresh cilantro sprigs, finely chopped (for garnish; optional)

Directions

  1. Heat oil in large sauce pan over medium-high heat
  2. Add turkey, onion, bell pepper, and garlic; cook, stirring occasionally, for 5 to 8 minutes or until turkey is no longer pink
  3. Add cumin, chili powder, salt, and cayenne pepper; cook, stirring constantly, for 1 minute
  4. Add beans and tomatoes (with liquid). Bring to a boil and reduce heat to low; gently bio, stirring occasionally, for 15 to 20 minutes, or until thickened.
  5. Serve warm, sprinkle with cilantro.

*** This recipe could also be assembled and placed in the crock-pot on low for an hour or so until it is time for dinner.

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MOM Makeover with Missy Kent

>>>> Health, Happiness & Home Organization.

Do you want (need) to get more organized … have more energy … get more ME time … feel more happiness, fulfillment … MORE purpose in your life? Our 30 Day MOM Makeover group is what you need. Join us!

I’ve been through many stages of motherhood. I have a 19 year old daughter in college and a 15 year old boy in high school.

I’ve been there ….

Feeling clueless — being excited about becoming a mom — wearing the dirty shirt after burping the baby and hoping it doesn’t smell (HA!) — feeling exhausted all day — feeling like I can’t do anything right — carpooling everyone everywhere — trying to keep the family organized — feeling completely unorganized — wanting to be happy but feeling lost — beaming with joy and pride from graduations and kid accomplishments — feeling sad and lost when my daughter left for college — struggling with aging, sick parents while still having to take care of my kids and husband — feeling happy to be a mom while also wanting more for myself …

—- We feel so many emotions being a mom and, at the end of the day, we know it’s one of the greatest gifts we’ve been given. However, being a mom doesn’t mean that you can’t think about yourself and put yourself first. I believe that when we take care of ourselves, and sometimes that means putting our needs first, then we will be our BEST self and that’s who we give our family … and don’t we always want the best for them?

I’m using my 20+ years of experience and focusing on these key areas of life >>> Health, Happiness and Home organization

Our private, online group of MOMS will help one another get motivated, stay accountable and encourage our BEST life! We begin Monday, January 18th.

We will share ….

– Effective ways to get (and stay) organized.
– Priorities … learning how (and why) to say no and feel good about it!
– Simple solutions to improve your energy and live healthier.
– Easy recipes, healthy foods and meal guides.
– How to find YOUR happiness, YOUR purpose and create a plan to be YOUR best!

I will Coach 20 moms who commit to the following:

  • Daily check-in with our FB group to help yourself and others stay encouraged
  • Exercise 3-4 days per week, at least 10-minutes per workout – I’ll provide simple workout videos in the private group that can be done at home, your office or gym or you can do whatever workout you are currently doing
  • Weekly improvement – you’ll have a small list to give you ideas
  • Replace one meal or junk food (evening snack) with Shakeology
  • Dedicate 5-10 minutes per day to our MOM journal; more details will be given once we begin the group … but it’ll be FUN and simple :)!!

To live better, you have to be better and often that means knowing better. Better solutions, better resources, better ways to accomplish goals, better connections with other moms. When you know better, you do better. Let’s be better together!

There is an investment to become a member of our MOM Makeover group. My coaching is free (normally $60 per hour). You purchase Shakeology at my online store and this will replace either a meal or junk food, therefore you won’t be spending any additional money … you buy less at the grocery store.

Email me, missy@workoutwithmissy.com to join. Please write MOM-maker in the subject line. I’ll respond within 24-hours. Thank you! Missy

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Love your IMPERFECT body

I’ve learned this concept during my lifetime …  to love your imperfect body.

As a female, living with a massive scar down my chest, I’ve learned to appreciate my body and not focus on my imperfect body.

Imagine being a teenage girl and living with a huge, red scar down your chest. That was me! Yes, it would sometimes dictate what I wore and how I felt but I learned to appreciate it … and the meaning behind my perfect, imperfect body.

I was born with VSD, Ventricular Septal Defect. What that means, I was born with a hole in my heart which causes the heart to pump harder to deliver enough oxygen to the body. Sometimes the hole closes on it’s own but mine did not. My doctors decided I needed to undergo Open Heart Surgery when I was 8 years oldMissy Kent Chest Scar.

My scar looks a thousand times better now than it did when I was younger. It was red and large when I was a teenager. I guess it was during that time when I realized my life and good health were more important than an ugly scar. Although … I didn’t see it as ugly, maybe other people did. I saw it as a new life, a healthy life, an opportunity to live a better life … it represented endless possibilities. It’s also why I value my good health and move my body, fuel my body and work to inspire others to do the same. It’s an amazing gift that you don’t completely realize until you don’t have it — good health is better than wealth!

Now as an adult … as a mom … as a 40+ year old women … I have many more imperfect areas on my body.

::: I have stretch marks and a dark vein on the back of my leg which might look bad to some people. To me, they represent a healthy baby boy who added 40 lbs to my body. Thank god for those stretch marks and dark vein.

::: I have a new scar on the front of my body, which changed the look of my abs. Thank god for that scar because we had an emergency C-section for my daughters safe delivery. She was breech and the umbilical cord was wrapped around her neck which we did not know!

I could go on and on. We all have parts about our body that bother us, that might look different, that might affect our confidence. My goal is to challenge you to see yourself and your body with more confidence, more appreciation and with more love. Treat your body like the amazing gift it is.

- Exercise so it (your body) has more balance, more strength, more health to live your best.
- Eat well so it (your body) can look it’s best, feel it’s best, have more energy and fight disease.

There is no perfect body, no perfect health, no perfect life … just perfect imperfection that makes you YOU. Respect and love yourself, your body and your life! “Take care of your body. It’s the only place you have to live.” ~Jim Rohn

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Hearty Vegetable Soup Recipe

Nothing satisfies on a chilly day like a hearty homemade soup. This veggie-packed recipe makes enough for several meals and freezes well.

Total Time: 43 min.
Prep Time: 15 min.
Cooking Time: 28 min.
Yield: 8 servings, about 1½ cups each

Ingredients:

  • 1 Tbsp. olive oil
  • 1 medium onion, chopped
  • 2 medium carrots, sliced
  • 2 cloves garlic, chopped
  • 1 cup white corn kernels
  • 1 (14.5 oz) can diced tomatoes, no salt added
  • 3 cups low-sodium organic vegetable broth
  • 1 tsp. dried ground thyme
  • 2 bay leaves
  • 1 cup broccoli florets (or cauliflower florets)
  • 2 medium red or white potatoes, cut into ¾-inch cubes
  • 1 medium yellow squash, cut into ¾-inch cubes
  • 1 cup medium zucchini, cut into ¾-inch cubes

Preparation:

  1. Heat oil in large stockpot over medium-high heat.
  2. Add onion and carrots; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
  3. Add garlic; cook, stirring frequently, for 1 minute.
  4. Add corn, tomatoes, broth, thyme, and bay leaves. Bring to a boil. Reduce heat to medium-low; cook, stirring occasionally, for 10 minutes.
  5. Add broccoli and potatoes; cook, stirring occasionally, for 5 to 6 minutes.
  6. Add squash and zucchini; cook, stirring occasionally, for 5 to 6 minutes.

Recipe found on Team Beachbody Website: www.beachbodycoach.com/missykent

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80/20 Approach

You do not need to eat healthy 100% of the time. Try to live by an 80/20 approach.
Eat healthy 80% of the time and leave 20% for foods that you just can’t live without (mine happen to be Doritos and French Fries!).

A Simple Plan:
This might be a big (huge) change for you so start small. If your current eating cycle is more like a 50/50, then take it week by week and improve a little at a time.

Week 1: 50/50%

  • use a journal to keep track of what you eat so you can understand the areas you need to improve

Week 2: 60/40%

  • Remove one of the unhealthy options from week 1 OR replace it with a healthier option.
    • options might include: replace one soda with a glass of water – eat 2 cookies instead of 5 – replace your evening snack with a cup of decaf tea – replace an unhealthy side with veggies on your dinner plate

Week 3: 70/30%

  • You’re getting closer to the goal. What else do you need to remove or replace? Pick another item.
    • options (including week 2): begin the day with a healthier breakfast that includes more protein and less sugar – use smaller plates for meals to reduce your portion size – eliminate one day that you eat out with a home lunch or dinner

Week 4: 80/20%

  • Congratulations! You did it ….. or you’re getting better! Continue on this path until you reach the 80/20 lifestyle! (you can do it!)

Remember, you won’t always be perfect. There is no perfection to eating healthy all the time (at least not for most of us!). Try your best and it will become a habit and you will like the improvements you feel … and see. Some days will be a 50/50 but just recharge the next day and get back on track.

There are several apps and web sites that allow you to track your food and provide nutritional information. If you have any questions about those apps/sites, just email me or message me on Facebook.

live healthy & be YOUR best,
Missy


About Missy: Living healthy comes naturally to me. I live it & love it so I enjoy educating, motivating and helping others to do the same. I was born with a heart condition and had open heart surgery at the age of 8. I grew up being active and playing sports and am thankful to have my health. I’ve been in the fitness industry industry over 18 years and am ready to help you with your fitness and wellness goals.


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Roast Chicken Quarters with Potatoes and Tomatoes Recipe

This succulent chicken recipe is packed with antioxidants and takes just 20 minutes to prep. Chicken quarters are the whole leg with thigh and drumstick (or the breast with backbone and wing). If you like dark meat, this is a very healthy and flavorful way to prepare it. Try the same recipe with smaller cuts of chicken and omit the first 15 minutes of cooking time.

Total Time: 1 hr. 15 min.
Prep Time: 20 min.
Cooking Time: 55 min.
Yield: 4 servings

Ingredients:

  • Nonstick cooking spray
  • 4 (6-oz.) raw chicken leg quarters
  • ¼ tsp. sea salt
  • ½ tsp. ground black pepper
  • 2 Tbsp. fresh lime juice
  • ¼ cup low-sodium organic chicken broth
  • 1 medium lime, sliced
  • 6 fresh rosemary sprigs, leaves removed and chopped, stems discarded (reserve 2 whole sprigs)
  • 4 medium Yukon gold potatoes, cut in half lengthwise
  • 15 cherry tomatoes, cut in half
  • 5 kumquats, cut in half (or 1 lemon, sliced)
  • 6 fresh parsley sprigs, chopped

Preparation:

  1. Preheat oven to 450° F.
  2. Place chicken in large oven-proof roasting pan lightly coated with spray.
  3. Season with salt and pepper.
  4. Drizzle with lime juice and broth; top with lime slices and chopped rosemary.
  5. Bake for 15 minutes.
  6. Add potatoes, tomatoes, kumquats (or lemons), parsley, and rosemary sprigs; bake for 30 to 40 minutes, or until chicken is no longer pink in the thickest part, juices run clear, and vegetables are tender.
  7. Remove skin before serving.

Recipe found on Team Beachbody Website: www.beachbodycoach.com/missykent

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Beginner Yoga and Stretch Video

I’ve always worked out but never been much of a yoga student. It was always difficult for me to do the exercises and I found my mind wondering during classes. However, I know it’s important to overall wellness, mind-body connection and to improve flexibility. In 2014 I found PiYo and now incorporate the workout into my fitness program. It’s an athletic, pilates, yoga type of workout. Most workouts are 30-minutes or less which is perfect for me!

Below is a small sample and beginner move. Add this into your routine … when you awake in the morning, during work or in the evening before bed. It will improve your flexibility, help you relieve stress and feel better overall! Complete 3-5 series.

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Kristy’s Success Story with 21 Day Fix

I’ve had success with the 21 Day Fix and often share my personal story but I love seeing other mom’s and busy women have success too!

Kristy had always been fit, but after having a child she found it tough to include exercise back into her routine, as a lot of moms do! But she decided to get back in the fitness game starting with with the 21 Day Fix and was hooked! She has now completed 3 rounds and lost 8 lbs, and 12 inches. Way to go Kristy!

“I didn’t just lose weight. I lost inches and became more toned. I have learned I am a much happier person when I work out. I also feel healthier and am proud that I now cook healthy meals for my family.” – Kristy B, 39

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