Baked Chicken Chimichangas 21 Day Fix

Who doesn't love Mexican food? Try this healthy version of it!

Ingredients:

Whole Wheat tortilla 

Chicken breast

--grill it or buy rotisserie & shred it

Black beans 

Tomato 

Onion 

Cheddar Cheese 

Greek yogurt 

Coconut oil  

Directions:

1) Preheat oven to 425

2) Take a whole wheat tortilla and fill with 1 red container of chicken (3/4 cup), 1/2 cup black beans, little onion and tomato, blue container or 1/4 cup cheddar cheese 

3) Roll the tortilla filled with the items above and lightly brush the top with coconut oil 

4) Bake for 10 min 

5) Top with a little plain Greek yogurt & fresh pico de gallo 

21 day Fix:

2 yellow

1.5 red

1 blue 

1/2 green  

Love YOURSELF Fitness & Nutrition Group Begins Soon!

Ok who's ready to buckle down & make some REAL changes to your health & body? This program is insane! And it's all doable from the comfort of your own home with minimal equipment necessary! Don't believe me? 👉🏼👉🏼 Check out some of the results & testimonials from others that have done my groups and these programs already!

     Over 40 lbs down at 51 yrs old and after surgery! 

This is her belt! Progress you can see other than on the scale! 

           Busy full time working mom and attorney! 

There are MANY options when it comes to doing it with us so don't just make excuses & say, "I can't afford it, I don't have time, I'm not ready yet, etc"

You CAN do this like so many others already have! You WILL NOT starve, you do NOT have to eat the same thing every day, it's family friendly so you don't have to make separate meals for yourself &a there are tons of choices for those that are picky eaters

You'll get EVERYTHING you need to succeed & I will walk you through it EVERY step of the way

And like I said, there are OPTIONS depending on your budget & how all in you want to go

If you're finally ready for change, email me at info@fitfluentialmom.com or send me a message via the contact form on this blog! ! Put yourself first & just DO IT! We begin prep week Feb 19 and day ONE will be February 26!

Still Haven't Started Working on Your New Year Goals? It's NOT too late!

It's not too late! Yes, January 1 has come and gone but you can still get on track and start fresh with us tomorrow

Meal plans ✔️ Recipes ✔️ Meal prep guides ✔️ Shopping lists ✔️ Snack ideas ✔️ 1:1 coaching from me ✔️ Daily fitness & nutrition tips ✔️ and more

If you're up for it, send me a message, text me 818-632-6969 or email me at info@fitfluentialmom.com! 

What Type of Runner are You?

If you know me, you know running is my therapy, and lately I've been needing more than usual! Good thing for me the stars have aligned and the weather has cooled and at the same time, my new Mizunos arrived! Glory hallelujah! 

I was long overdue for a new set of wheels for my feet so these couldn't have arrived at a better time! Whether you're a beginner, novice or advanced runner, you have to pay close attention to the shows you wear, whether you run indoors or out. You have to replace your shoes every 6 months or so and/or every 300-500 miles. 

You also have to make sure you're wearing the RIGHT shoe. Did you know that there are 3 main types of running shoes that correlate to the way your foot strikes the ground when you walk or run? Wearing the wrong shoe and not paying attention to your foot strike can hinder your progress and even lead to pain and injury. 

So, what are the 3 types of runners and foot strikes? They are pronation, supination and neutral. 

Probation is another way of saying you have a very low arch and/or have flat feet. This means your feet tend to roll in towards the center when you run. If you experience ankle pain and/or shin splints often, you may be pronating and not wearing the right shoe for support.

Supination is the opposite of pronation. It's when you roll your feet outward excessively and your feet never make full contact with the ground when you strike. Supinators have high arches and without the right support shoe, most likely suffer from plantar fasciitis and ankle sprains.

Neutral runners are the other. This is where I fall in and it means I don't pronate or supinate. I have a normal foot strike and this why I can run up to 35 miles a week and not feel any pain. 

So, how can you tell what type of strike you have? It's easy and you don't have to go to a speciality store to figure it out. First look at your walking/running shoes. If they're more worn on the inside, you pronate. If they're more worn on the outside, you supinate. If they're evenly worn, you're w neutral runner. 

If you don't have a pair of shoes you can clearly see wear on, try the cardboard test. Place a piece of cardboard on the ground. Make sure it's evenly flat. Wet the soles of your feet and stand on the cardboard. Look at the foot imprint. If it's evenly wet and you can see the balls of your feet, full heel and your arch, you're neutral. If most of the wetness is on the outer portion of your foot, you supinate. If most of it is on the inside, you pronate. 

Once you've determined the type of strike you have, you can research the best shoe for you and hopefully find a good fit. 

My favorites, as a neutral runner, are the Mizuno Wave Riders. It's my 3rd pair of Wave Riders, my current pair is the Wave Rider 21, and it's been my go to shoe for the last year. 

I need a stability shoe since I'm a neutral runner and after trying several Saucony, Asics, Nike and Brooks models, I have to say I'm happiest with these.

They're the perfect balance of comfort, support and weight. They're lightweight, breath really well with their mesh upper and they're ideal for anyone with medium to high arches like I have that require more of a neutral shoe.

I've had them only 2 weeks and they've already conquered the beach, pavement, grass, rocks, trails, the gym and even a friendly game of racquetball! 

So, if you're in the market for a new neutral running shoe, these Mizuno Wave Rider 21 are definitely worth a look! 

For other styles more suitable for those that pronate or supinate, head over to Mizuno.com and look at their entire line. 

This is a sponsored conversation written by me on behalf of Mizuno. The opinions and text are all mine.

Welcome to Clean Week!

Welcome to CLEAN WEEK!

Can you eat clean for 7 days?

Clean eating means to concentrate on whole foods. Vegetables, fruits, whole grains, lean meats, healthy fats are considered clean foods. You want to avoid processed foods, foods with preservatives added and those that contain unhealthy fats. A good rule of thumb is if you could pick it or kill it, you can eat it on Clean Week.

If you missed out on this CLEAN WEEK group, don't worry, there will be another one.  Email me at ellieperico@gmail.com and I'll send you details on the upcoming one!

Below are the basic steps to getting ready to begin CLEAN WEEK:

1.     Determine your eating plan. If you weigh less than 185lbs, you get breakfast, Shakeology (or snack), lunch, dinner. If your weight is over 185lbs, you add in one more snack between lunch and dinner.

2.     Create your Clean Week menu. For each meal and snack, you get 7 different recipes to choose from. This makes meal planning SUPER simple! You can easily mix and match the foods you enjoy to provide the right nutritional value for the week without overthinking it.

3.     Meal prep for the week. Once you have your week long meal plan created, you can start meal prepping for the week. This is a huge time saver and will also keep you on track without excuses for slipping. A sample meal plan is below as an example.  

4.     The last step is to Drink Your Shakeology daily.  Shakeology is used as a snack with this program. The nutrition guide comes with several recipes. You can also choose another snack if you don’t have Shakeology, although Beachbody created Clean Week specifically to try it out before committing.

There are a wide variety of recipes that come in the Clean Week guide and all are labeled V for vegan, VG for vegetarian, GF for gluten free or DF for Dairy Free.  The recipes that come with it are as follows:

§  Breakfast: protein pancakes, berry walnut oatmeal, egg & veggie scramble, almond butter banana, lox ’n’ toast, yogurt parfait, and breakfast bowl.

§  Lunch: tuna melt, Mediterranean veggie pita, lentil quinoa salad, chicken quinoa and broccoli, turkey burger, protein-packed salad, and salmon bowl salad.

§  Dinner: buffalo wings, teriyaki tempeh, veggie burger, grilled halibut, sweet potato and veggies, shrimp and veggie pesto pasta, chicken corn and salad, and pork and beans.

§  Snacks: veggies ‘n’ hummus with almonds, protein power edamame, nutty apple, yogurt bowl, trail mix, avocado toast with fruit, and sweet and savory turkey jerky.

§  Shakeology: almond butter cup, chocolate-covered cherry, banana bread, berry-licious, nutty mocha latte, cafe latte banana, strawberry almond dream, and strawberry chia.

As you can see, there are a number of tasty recipes to choose from. And I really love the ease and simplicity of just mixing and matching. No one should be able to say there’s nothing on the meal plan they don’t like! The recipes are pretty basic and use just a handful of ingredients. 

Below is a sample meal plan I created as an example only.  You can create your meal plan as you’d like.  I like to eat the same things a few times a week (as you can see below) because it makes meal planning easy but it’s totally up to you how you want to create it. Below is a blank meal plan for you to use if you’d like. 

CLEAN WEEK SAMPLE MEAL PLAN
	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST	Protein Pancakes	Egg & Veggie Scramble	Lox and Toast	Yogurt Parfait	Protein Pancakes	Egg & Veggie Scramble	Yogurt Parfait
SHAKEOLOGY	Almond Butter Cup	Cafe Latte Banana	Strawberry Almond Dream	Chocolate w/ PB Fit or reg PB	Vanilla with Cinnamon	Strawberry w/ blueberries	Vanilla with banana and pumpkin spice
LUNCH	Mediterranean Veggie Pita	Tuna Melt	Turkey Burger	Chicken Quinoa and Broccoli	Tuna Melt	Turkey Burger	Chicken Quinoa and Broccoli
SNACK (only if you’re over 185 lbs)	Veggies and hummus with almonds	Avocado toast with fruit	Turkey Jerky	Nutty Apple	Protein Powder	Veggies and hummus with almonds	Turkey Jerky
DINNER	Veggie Burger	Grilled Halibut	Shrimp and Pesto Pasta	Buffalo Wings	Veggie Burger	Grilled Halibut	Shrimp and Pesto Pasta

CLEAN WEEK SAMPLE MEAL PLAN
	MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
BREAKFAST
SHAKEOLOGY
LUNCH
SNACK (only if you’re over 185 lbs)
DINNER