Sunday, September 27, 2015

Easy Vegan Chili Recipe

21 Day Fix Vegan Chili

This is a SUPER easy recipe that I modified to make VEGAN!! That's right, from omnivore to herbivore super easily!

This recipe is from the cookbook Fixate, by the creator of the 21 Day Fix, Autumn Calabrese :)
Therefore, everything is portioned out and super clean!

Ingredients:

-2 tsp coconut oil, melted
-1 medium onion, chopped
-1 medium red bell pepper, chopped
-2 cloves garlic (I used minced)
-1 package Lightlife Meatless Crumbles (any brand will do!)
-1 can kidney beans (15oz)
-1 can black beans
-1 can diced tomatoes, no salt added
-1 cup red wine
-1 tbsp ground chili powder
-1/2 tsp sea salt
-Pinch of daiya cheese to top it!
*Optional: drizzle of hot sauce to spice it up! I also added a little cayenne

Portions: Yields 8 Servings (mine was about 6 because I cut the kidney beans in half)
-1/2 Green
-1 Yellow
-1 Red
-1/2 teaspoon

*These servings are based on the 21 Day Fix Nutrition Guide*


Instructions:

1. Heat the coconut oil in a large pan over medium-high 
2. Add onion and bell pepper, cook for about 5 minutes.
3. Add garlic and stir for about another minute.
4. In another pan, cook the veggie crumbles for about 5-6 minutes. Make sure you spray the pan with coconut oil spray because the crumble stick easily. It's best to use a non-stick pan.
5. Add the veggie crumbles, beans, tomatoes (with liquid), wine, chili powder, salt, and optional spices. Mix up the goodness and bring it to a boil. Reduce the heat, gently boil it and stir for around 20 minutes. I did it for about 15 and it was good to go! You just want it to thicken up.
6. Get out your meal prep containers and divide the servings into even scoops in each container. You can top it with daiya, hot sauce, or cilantro!

This is a super hearty and delicious dish, especially for the fall!! Family and boyfriend friendly ;)

Enjoy!!

Saturday, September 26, 2015

You are a Badass, Got it?

Feminism


LOVE YOURSELF!

 I used to be SO caught up in what others thought, that I let that bring me down constantly. 

I would look all over Instagram for fitspo, have a dream board on Pinterest about what my future perfect body would look like, but I never looked in the mirror and acknowledged what I loved about MYSELF! I would obsessively pin these fitness models to my boards, and look at them on Instagram, but all it did was make me feel horrible about myself. 

For someone who suffered from many body image issues, this was destructive. I'm here to tell you: EMBRACE WHO YOU ARE!! You are a f*kng badass. You're beautiful. You might have gone through so much in the past, and worked so hard to be where you are today. No matter what your body has gone through, you are where you are today and you're alive and on your own journey. Your physical being is just what people see. 👀 What you give to others, how you make them FEEL, what you put out into the universe, that is what is so much more important. 
Obviously being healthy is too, but throw that scale away. It doesn't define sh*t. #realtalk

Body Positivity


 Be who you are. Your friends don't become friends with you because you're beautiful based on the media's standards (WHO is defining that btw?!). They connect with you because you're kind, smart, fun, and a whole bunch of attributes unique to YOU. 

The first picture of me was a defining moment a week ago. I lost several inches from lifting weights and my legs got super strong for me, but my weight stayed the same. But that's not why I'm here. 

Sure, I've come a long way from being in a bad place and eating my feelings, to learning to love who I am, but my message to you is this: fitspo can be great if you have huge goals and they help keep you on track, but you should be your own INSPO. Inspire yourself daily by looking in the mirror and saying "I love who I'm becoming. I am strong. I am smart. I am important. I am loved. I am beautiful. I am a badass." Be proud of yourself. 

Remember: You're one TOUGH Broad and you should treat yourself with respect.


*Drop Mic*


Sunday, September 20, 2015

3 Day Coach Sneak Peek

#Girlboss

Calling all Yogis, Adventurers, Nature Lovers, Plant Based Foodies, Hippie Chicks, Badass Girlbosses...Are you Ready to Achieve your Dreams??


Send me an email at LaurenMcHugh14@gmail.com for more info! 

Since you stumbled upon this post, we most likely have something in common <3

I'm looking for 10 like-minded women to join my tribe and learn to build their own health and fitness business to live a life of their OWN design!! 

Even though fitness is a huge part of how I connect with others, and I keep them accountable on their journey to living a healthy lifestyle, coaching is much more than that. Working on social media is about connecting. My team shares, not "sells" as one might presume. 

I lost close to 40 pounds on this journey, but more importantly...I found myself. I want to help others become empowered, get outside their comfort zones, live life to the fullest, travel at will, become healthy, love their bodies no matter what the media says, and join me on this epic adventure.

I find it pretty badass that I can work from anywhere, on my own time, and connect with other girl bosses who go out of their way to help people on a daily basis. I workout from home, I eat healthy, I share my journey, and I help my team accomplish huge goals they never thought they were capable of. 

Half Dome Hike


I have huge goals for my team because I know what it's like to grow so much in such a short amount of time. Like any business, it takes work, consistency, and personal growth. However, my team works hard, we play hard, and we realize our potential every single day by working on ourselves to help others also become the best version of themselves. 

If you are sick and tired of being sick and tired, want to find yourself again, embrace who you are, smile more, become a healthy, confident individual who can also help others with their health, this might be a sign for you.  You get what you put in, and I'd love to get to know what YOUR dreams are. 💭

coach sneak peek


I want to give you a FREE SNEAK PEEK into exactly what coaching entails. I am looking for BIG dreamers, go-getters, and those who want to really make a difference in the world and their financial freedom. 

**If you are interested, shoot me an email or message me on Facebook so I can add you to a 3 day private Facebook group where you can be a fly on the wall and see what this is all about! Message me here to join the group: www.Facebook.com/LaurenMcHughFitness**

**Please do not apply if you are already a coach or working with one.** *This is open to U.S. and Canadian residents only, and you must be 20 and older*

Let's Crush Goals together--it's about time 💞

before and after

You can find me on Instagram: @LaurenMcHugh_14 and if you'd like more information on me, my story, and a little bit more info before joining this free group, check out this video below:




**Again, no strings attached, and if you'd like an IN DEPTH view on what this opportunity is all about...shoot me an email :) laurenmchugh14@gmail.com

(Please no coaches or anyone working with a coach)


Friday, September 11, 2015

Discover Your Potential!

Feminist Friday

For this Feminist Friday, I want to talk about how COMPARISON is the THIEF of JOY! 


Sometimes, we get down on ourselves. We can't help it, comparison may be the thief of joy but we're human and it happens.

But she made it to the top in 2 years.
But she's making a 6 figure income.
But she has abs.
But she has awesome website skills.
But she is an instructor.
But she had help.
But she has a fast metabolism.
But she is a model.
But I'm not good enough.
But But But....
(Did I miss any?)

Pump the breaks. That "SHE" is not you. We can't be caught up worrying and stressing about others' accomplishments because it takes the joy out of our own.



Half Dome Hike


Whenever this happens, I listen to an audio that puts me in a different mindset. Ok well, first I actually get out in nature. I'll go for a walk and reflect on why I'm unhappy and what I am currently grateful for at that point in time. Then I'll listen to some Tony Robbins or famous motivators to help me realize how much I do, in fact, have to be grateful for and appreciate.

*YOU are not "HER!" Everyone's journey is different.
YOU take the road less traveled, I believe it's called Badass Street. This is the magical place where you make your own dreams come true, when you decide the time is right. You have the potential to decide it's now, and run with it. You also have the opportunity to make a mindset shift and decide you are worth it.



Work from Home


That person you're comparing yourself to...she's doing the exact same thing. BUT, she is deciding to move forward and keep working on herself. YOU can do the same thing. You can rise up and above any competition you face.

In fact, you're kind of a big deal. You're a badass, remember? You deserve to celebrate your own accomplishments, no matter how much smaller they may seem than someone else's.

Be proud of what you have done. Be proud of how many people you've touched. Be bold, be passionate, be real, be genuine, be excited, and most of all...be yourself heart emoticon

The collage above is made up of some of my accomplishments that I'm most proud of when it comes to my health, fitness, and business. My recognition for helping others, travel experiences, connecting with my team of girl bosses, my fitness journey, and all my exciting things which came from hard work, dedication, and most of all...from having a strong enough reason to continue doing what I love. When you are your own boss, it can be tough. There are many ups and downs, I'll be real that it's not always chillin by the pool.



Feminism


BUT it's about having that mindset shift, having that reason to get up in the morning and move forward with the attitude of "I CAN and I will" rather than "I guess I'll try." That's not powerful enough.

Part of what I do is motivate others, and even when I feel unmotivated myself, I look to the amazing people on their journeys with me, realize that I am their source of inspiration and encouragement, and I continue.

We all have our ups and downs, our treats and cheats, our ah-ha moments, but life is about having a long-term powerful vision in a world where any second may be your last.

How do you do this? First, embrace who you are. Next, focus on what makes you happy. Run with your passion, put in the work, and have a powerful enough reason to continue when you get pushed down so far you think you can't come back.



Beachbody Transformations


That WHY, that vision, that dream for your life is what keeps you strong. It's that light flickering inside you that might go dim but you have the power to reignite it.

Follow your dreams my friends. Celebrate every tiny piece of joy that you earn along the way.

Live your passion, and never give up heart emoticon

"You is kind.
You is smart.
You is important."

Now go show the world.

**If this was helpful, or you have had any ah-ha moments, please send me an email: laurenmchugh14@gmail.com or share this blog** :)

Tuesday, September 8, 2015

Calling All #Girlbosses!!

work from home

Calling all #GIRLBOSSES!!

Apply Below or shoot me an email at laurenmchugh14@gmail.com for more details! :)

In just one year, I completely found myself. I went from avoiding mirrors, deleting pictures when people took them, binge eating, not eating, over exercising, counting calories obsessively, preaching self love, but not taking my own words into account...to balancing my nutrition, helping women learn to love themselves, traveling all over the country, following my dreams, and going across the border for an amazing leadership retreat I had the opportunity to join. Never did I think I'd be here today.

It's time for me to pay it forward and welcome 20 ladies to my September Coach Mentorship! There are ONLY 20 spots available, and they will fill up fast! You will learn from me how to start your own fitness business completely online by sharing your journey (you do NOT have to be a 'salesperson,' or in the best shape of your life...just on your way to living a healthier, happier lifestyle), using home workouts to help others become the best version of themselves, and you will receive elite social media training.

If you are passionate about promoting a healthy lifestyle, LOVING your body no matter where you're at in your fitness journey, and helping others realize their potential, I'd love to hear from you. These spots WILL fill up fast, and the ladies who joined last month are already rocking their businesses--I only take on 20 mentees total so we can work closely together.

If you'd like to apply to this mentorship and COMMIT to being fully present and willing to learn about how to run your own fitness business while also working on yourself, apply below, or email me at LaurenMcHugh14@gmail.com

*You must be 20 or older to apply, and this is for residents of U.S. and Canada only please.*

"Never underestimate the power of a few committed people to change the world. Indeed, it is the only thing that ever has."


Instagram: @laurenmchugh_14




Friday, September 4, 2015

The Freedom To Fly

Half Dome Hike
Add caption

"All those who see me and all who believe in me, share in the freedom I feel when I fly." 


Who are your biggest supporters? Ever since I became a coach, social media has been my source of freedom, courage, support, and an amazing fit fam. I've met an incredible team of girlbosses, built my business completely online, and I'm independent in a way I never thought I'd be. Traveling has been my biggest motivator besides helping more young women take off on their own paths to success and freedom. I have found my purpose, my passion, what drives me every single day to just keep going. I am building my life story, one adventure at a time. 


If you've seen my posts, you probably wonder what I do where I can be on social media for a JOB. But I see my passion as something that I'd do even if wasn't earning a living.
 
Sometimes I'm not as up front as I should be that I am, in fact, a business owner, entrepreneur, and full time online fitness coach. I just choose not to become a category where people roll their eyes and a red flag pops up in their minds. I am not the type of person to blow up a newsfeed with billboards and crap that simply pushes people in a different direction. 


I live out my passion on the daily. I share, I offer advice, I help, I take care of myself, I listen, and I teach others how to do the same. I could go on and on and on but the main point of this blog is to embrace those who support you on your journey and talk more about what makes you truly deeply happy!


If anyone wants to learn to fly with me, shoot me an email and we'll see if this is something that could be a good fit for your life and goals <3

LaurenMcHugh14@gmail.com

Tuesday, September 1, 2015

Plant Based Meal Prep 101

Vegan Lifestyle


Are you living a plant-based lifestyle? Vegan? Vegetarian? I don't really care about the labels, but here's what I've learned: there's really not THAT much out there on Google and YouTube regarding meal prep when it comes to us herbivores. I was actually pretty shocked about it. So could you do me a favor for the info? :) Would you mind sharing this blog and/or telling a veggie lovin friend where they can find information on living a plant based lifestyle? If you know of an awesome blog, Pinterest, Youtube channel, I'd love to hear it!! :) 

I know from experience that it's TOUGH being in this alone. That's what I'm here for--accountability, support, and some guidance. I'm NOT a nutritionist, but I use meal plans from programs that are made by nutritionists. I do modify them to fit my lifestyle. 



I've been a vegetarian for over a decade, and now I've transitioned into a 90% plant-based lifestyle. Watch the video above to learn what that entails :)

I recently did a 21 Day Vegan Cleanse called the Ultimate Reset. I did not find much information regarding how to do it as a vegan, and I felt stuck. I lost over 12 pounds on it, and quite a few inches and learned a TON about myself. It took more willpower than the most intense workout program. 

It opened my eyes to this amazing community of plant-based foodies who probably would like some support as well! Therefore, this is for YOU!!

Veggie Meal Prep 101:

1. Portion Control:

Vegan Meal Prep

The first step in mass meal prep is understanding WHY it's essential to your health/fitness success! Meal Prep doesn't have to be a pain! Making food in bulk cuts down on SO much time during the week (and $$). No dishes, chopping veggies (we all know how long that takes, lol!), unwanted snacking, getting takeout...it eliminates excuses!
I usually only make a few meals since I have a lot of salads and shakes during the week, but I went ALL in today and it took about 2 1/2 hours. Make it fun with some music and cook with your significant other, or a friend! :)

Obviously the next step is having the right tools. I utilize the portion control containers from the program 21 Day Fix and 21 Day Fix Extreme. They are already measured out, divided in colors for each food group, and take the guess work out for you!

Here are what the containers stand for:

Green: Veggies
Purple: Fruits
Red: Proteins
Yellow: Carbs
Blue: Healthy Fats
Orange: Seeds & Dressings

**If you would like help purchasing these, shoot me an email at laurenmchugh14@gmail.com and I can coach you along the way**

2. Recipes and Grocery Shopping


Fixate Recipes

The most time consuming part of meal prep (besides the actual prep & cooking) is planning out your meals. I have a clean eating grocery list  that I usually stick to when it comes to basic groceries (minus the dairy now). However, I decided to change it up this time around and utilize my new cookbook specifically for those portion control containers. It's called Fixate by the creator of the 21 Day Fix. I made Tofu Stuffed Bell Peppers for 4 dinners. In that blog, I have exactly what each container stands for and the groceries involved. It's VERY low budget :)

For everything else, this is what I used for the week, and I'll include my extras at the end:

Greens: For my veggies of the week, I actually got 2 containers of pre-chopped stir-fry veggies from Whole Foods! You can get these in the produce section right by all the mixed greens! That's also where I usually buy my zoodles :) They were about 12$ total since I got 2, but they were so convenient--definitely cuts down on prep time!!

grocery haul

They had red onions, squash, zucchini, and red bell pepper in them. I also got the ingredients for my stuffed pepper recipe, but that was super simple with black beans, firm tofu, and onion :)

Purples: Usually I just stick to 2 fruits for the entire week since I only have 2 servings a day. My go-to is grapes for a snack or with lunch, and I'll always have a frozen bag of bananas split in half in my freezer to put in my Shakeology every morning (superfood vegan meal replacement). This week I had bananas, and I also got some delicious apples and pears!

Plant based meal prep

Seriously these apples from Whole Foods are AMAZING!!

Reds: This is always the category we dread people asking us about, am I right vegan friends?! WHERE DO YOU GET YOUR PROTEIN?! Hm, I don't know. Where do you get your vitamins? I'm not going to go into the vegan protein myth. But know that I am very healthy and happy. I do not question anyone's moral stance on eating meat (ok sometimes I do), so why would you ask me why I only eat fruits and vegetables and NOT eat meat? **Moving on...

Vegan Protein

My Reds are usually as follows: Shakeology every single morning, tofu in my stuffed peppers, vegan protein bars, veggie burgers (with the sweet potatoes or with the quinoa), Almond Milk, Nut butters, and beans. This is excluding most of the protein filled veggies I have with every meal and my leafy greens that I have for lunch. Not shown: I buy prepackaged salads from Whole Foods. Some of them come with tofu which is awesome! :)

Yellows: I'm a recovering Carbaholic. There, I said it! This is the HARDEST thing for me to resist. My sweet cravings are completely gone thanks to the wonders of Shakeology, but I love me some burritos and pizza! #Guilty
I try to stay away from eating bread during the week, but if I do it'll be 1 slice of Ezekiel. I buy it frozen at Whole Foods. On my grocery list you also can see that I have whole grain pitas, pasta, and bread on there. However, it's too tempting for me to have that in the house so I don't buy it. If I do crave pasta, I make zoodles with roasted cauliflower--SO GOOD!

Healthy Carbs

My yellows for this week were mainly quinoa and sweet potatoes, which I portioned out in the containers for each meal. I also had some black beans left from my bell pepper recipe, so I used that as a carb/protein for one of my days :) *I do want to point out that the P90X bars and Quest Bars have Whey in them, and they are NOT vegan. 2 of my peppers also have melted cheese on them. I live with my bf who I also make some food for. I'm also experimenting with a 90% plant-based lifestyle, so I change it up a bit. I'm not perfect, but I ALWAYS feel better and healthier when I'm full vegan.*

Blues: I always have raw almonds for my blue container each day, and avocado on my salad. You can also have hummus here, coconut milk, and if you're a vegetarian, cheese fits into this category. 

Oranges: This is how I will measure out my salad dressing when I make it in bulk, or you can use it for pumpkin seeds to top your salad! Also: sunflower seeds, sesame seeds (which I used in my veggie stir fry for the week), shredded coconut (sometimes I sprinkle this on top of my morning shake), and dressings. 

vegan recipe

3. Do the Work!

So now that you have everything you need: groceries, containers, recipes planned, time to do the work! I usually preheat my oven to 425 and boil water in the meantime to make my quinoa while I prep my sweet potatoes. I usually bake them because they taste SO much better. I usually measure out olive oil (depends on how much you're making), put some cayenne and Mrs. Dash seasoning in the bowl, with minced garlic, then chop my sweet potatoes like you can see in the pictures above. I will dip the potatoes in the bowl with seasonings and oil, then lay them out on a baking sheet with foil. I usually cook them about 25 minutes, then flip them for about 20 more minutes. During this time I will cook about 2 cups of quinoa, which yields a LOT!!

21 Day Fix Meal Prep

I'll measure out the carbs and put them in the containers I have laid out on a flat surface. After my carbs are made, I take my pre-chopped veggies and stir fry them. I don't have one recipe that I'll follow, but I added my usual spices, some sesame seeds, and a little bit of teriyaki sauce (I got the one with the least amount of sodium and sugar at Whole Foods--it adds up so be careful). Put the veggies in your containers. Again, I use my green container to scoop the proper portion. If you do decide to make a recipe, you can do that first. I had to prep the quinoa and stir fry the tofu before I could bake the Tofu Stuffed Bell Pepper recipe so I did that before prepping everything else! :)

Extras not shown:
My fruits: frozen bananas, apples, and pears
Snacks: vegan protein bars 
Prepackaged Salads from Whole Foods (about $5 each, I only get 2-3)
Almond Milk for my morning shake
Mixed Greens for more salads for lunches
Raw Spinach for my Shake
Unsalted Almond Butter for my shake

All in all, have fun with it!! I always recommend meal prepping with a friend, roommate, or significant other! You can have an assembly line to prep your veggies and grains, find yummy recipes together, and split the cost of groceries!

Vegan Meal Prep 101

I hope this was helpful! If you have ANY questions about portion control, the containers, my recipes, brands I used, meal prep in general, or a plant strong diet, feel free to email me at laurenmchugh14@gmail.com or message me on Facebook: Facebook.com/LaurenMcHughFitness

Thank you so much for stopping by!! <3 
I'm thinking of putting together a Facebook accountability group for anyone with a plant-based lifestyle. No strings whatsoever, just a plant strong community full of people wanting recipes, support, and encouragement!

If you'd like to join, message me on Facebook and we can get to know each other! :)

Stay Plant Strong my friends!! Peace out <3













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