White Bean Chicken Chili – Ebook sneak peak

Hi There!
It’s finally started to get cooler here! Being from the south, Sometimes the humidity lasts until late September, well here we are and the season of hot cider, chili, and comfort food has finally arrived! Speaking of chili, I’d love to share a recipe from my new Clean Cheap Recipes Collection with you. This is a family favorite, it really is cheap, and you can even make it vegetarian if you wish. We call it White Bean Chicken Chili.This Chili is simply, addictive, but packed with protein and fiber, which provides a lot of filling nutrition. Just don’t go overboard on the tortilla chips.

White Bean Chicken Chili
What you need:
Instructions:
– 3-4 cans of Cannellini
beans, undrained –
low-sodium
-2-3 chicken breasts, cubed
– 1 – 7 oz. can of chopped
green chiles
– 1 tbsp. chili powder
– 1 tbsp cumin
– 1 red onion
– 2 tbsp olive oil
Cube chicken breast and saute with
olive oil until browned. Add in red
onion.Simmer until onion is soft and
add water to make broth. Place chicken
and onions in a large crockpot. Add
beans and green chiles and spices.
Cook in crockpot on med high for 2
hours, stirring occasionally.
1 serving = 8 – 10 oz. c.; 10-12 servings; 1 protein + 1 carb

Not the best pic I know, but hopefully, I’ll be getting a new camera soon! This is an easy meal to make. This is one of my go-to lunches when i know my week is about to get hectic, and it tastes ah-mazing! So enjoy cozying up with a good book and a bowl of this chili. If you enjoyed this recipe, the entire collection is available for purchase and download via the button in the top right-hand corner. Most of these recipes don’t cost an arm and a leg to make, and they don’t take loads of time to prepare. I really hope you enjoyed this Tasty Tuesday post.

4 Ways I Keep Fit While Traveling

Hey There!
Today, we’re going to be talking about how you can stay fit while traveling! Ok, holidays are coming up soon. And a lot of individuals allow their health and fitness routines to pretty much…well, crumble to pieces. Oh, and I was asked to write on this topic by Vegas.com . Look for more posts on Twitter under #TravelFit2014. They’re so reliant on using machines at the gym that they don’t know what to do if they in a place that doesn’t use equipment that they’re used to or their travel dates cause them to miss their gym dates that weeks. I used to run into the same issue, but I’ve since changed up my approach to fitness in such a way that I can pretty much get in a workout any time any where, and I’m not stressing over how to do it, without spending an arm and a leg!

1. Be flexible. Let your routine change a little, and don’t freak out. Know you may have to squeeze in a half hour of bodyweight moves instead of your usual 2 hour gym stint, but let’s face it, the change of pace will keep your body from plateauing, in fact, you may even get some results if you don’t go overboard with your diet.

2. Take advantage of your surroundings. Walk don’t drive. Take the stairs. Go for a hike. Use the hotel pool/gym area. Make sure you’re in a safe area though. If you’re somewhere like Vegas, try the Hotel Hike at the Area Las Vegas. See the sights and get a workout. The resort even loans you a bag with handweights, a water bottle, and a yoga mat!

3. Pack travel-friendly tools. I love to carry my resistance bands with me when I travel. I also take my PiYo or 21 Day Fix dvd’s with me because all I need is body weight and/or resistance bands. I also like to print off the workouts from Workout Labs and Ace Fitness if I don’t have access to a tv and dvd player.

4. Pack protein powder. I carry my Blender bottle and Shakeology (or protein powder) with me every where. This actually saves me money, and I don’t end up eating icky fast food. I also buy bags of mini peppers, bananas, and almonds and eat them as snacks.

These are some suggestions that I use to stay fit while traveling. I find that if I stay in some sort of routine, it’s not a struggle when I return home. Get creative and think outside of the box. The best fitness regimen is a maintainable fitness regimen.

Happy Travels!

-Julie Auler

PiYo DEFINE YOURSELF

5 Workout Faux Pas You Might be Making

Hello There!
I had two posts planned for this week, but I guess this first one will just have to do….LOL
Workouts are undoubtedly one of my favorite things to post about – maybe it’s because I’m a personal trainer and group fitness instructor? Ha. Anyway, I thought it would be fun to address some common mistakes that people make in there workouts that usually affect everything else in their fitness/wellness regimen. Sometimes people get cranky about this when it’s mentioned because of their “elitist” attitudes…however, that doesn’t change the fact that sometimes we all hit ruts – even fitness pro’s, and we need a wake-up call to get us back on the right track, myself included.

1. Thinking that exercise alone is enough and you don’t need to fuel for your workouts.
Ok, so I’m not saying you shouldn’t “splurge” once in awhile. It’s great for your mental health…LOL.
However, your body converts food into energy via 3 different systems. If you’re paleo, and a marathon runner, that’s probably not going to work for you long term because your body needs those carbs because the aerobic system takes a long time to use up energy, and thus, your fuel needs sticking power. I could go scientific on you, but it would make you go to sleep. Weight lifters, competition prep diets are not for the long term. Man, or woman for that matter, cannot live on spring green and chicken  alone. Carbs are what give your muscle “pump” or fullness, in fact your body needs complex carbs, like sweet potatoes and brown rice in order to help your body process protein. Also if your doing super intense workouts, but eating doughnuts once a day, you’re not going to be able to find your six-pack…unless you’re a genetic freak, but chances are if you’re reading this, you’re not. End of first soapbox.

2. Doing the exact same squats, the exact same lunges, the exact same push-ups, etc. for months on end, because that’s what you’re good at..While practice makes perfect, You need to vary the exercises in your routine. I change my routine up every 4 weeks. Even following programs like PiYo, I have a huge selection of dvd’s, so the variety still gets thrown in. Little changes can go a long way. I’ve worked as a gym manager, and seen members come in and literally use the same routine for…over 2 years. No change, and meanwhile, they never progressed, and couldn’t figure out the problem…If you are that stuck in a rut, it’s time to pick a professional’s brain, because you need a perspective. That’s why I do 21 Day Fix or PiYo or Body Beast, because I teach classes, and I’m used to my training style, so  my body needs a switch up so I don’t over train. Capish?

3. Changing up too often. You don’t have to reinvent the wheel every time you workout. Just change and exercise out or do a different variation or change the load from weight to dumbbells. You’ll see results…I use to make this mistake all the time.

4. Not allowing yourself to be held accountable. You don’t have to have a workout buddy every time you go to the gym, but allow yourself to be teachable, especially in areas where you struggle. My husband, Micah sets a great example in this. Not many men would ask their wife for advice in the middle of a gym, but Micah respects my credentials. If you feel like you’re over training, sit down with someone who has extensive knowledge and evaluate some things.

5. Not tracking your progress. There are phone apps, or if you’re like me and love to write, pen and paper journals that are not rocket science. This can also motivate you when you don’t see the scale budge but you’ve lost three inches in your waist. Also a food intake journal will help, especially if you’re prone to cravings or go to a lot of events for work. Just a suggestion.

I really hope this information will help prevent frustration and keep you informed. If you ever need me, find me on Facebook: http://www.facebook.com/julieaulerhealthfitness

Stay Strong,
Julie  

Workout and What We’ve been Up To Lately

Hi There,
Long time no write, huh?
It has been an insane past couple of weeks….emotionally, I’m finally starting to recharge. Our dog, Orion passed recently, and our house was broken into…there was a wedding in the family. So, my life has been call the Sherriff’s office, help with wedding stuff, cry my eyes out, repeat. It has been difficult to stay brave…I think God knew why I would need to memorize Psalm 91 through all this. I’ve known this psalm since I was two, literally. Those of you who’ve known me for a long time would understand why this is an appropriate passage for me. The verse that stands out is, ” I will say of the LORD, He is my refuge, my God, in Him will I trust.” Let me tell you though, that trust doesn’t always come automatically, and I’m so thankful that God used family and friends to show love to Micah and I. Whether it was a private message on FB or a hug, or a shoulder to cry on. He was there. Even though I couldn’t see Him, He was standing right beside me, when I found Orion, that night that Orion sacrificed Himself to protect Micah and myself, when I need someone to pick me up off the wall and let me cry, He was standing right there….I would be crazy to say that He wasn’t.  But even in the midst of intense pain and chaos…mostly chaos, God can bring joy. Ella, our new adopted puppy, is so full of love. It’s like she was meant for Micah and I. Anyway, I’m so thankful that it can only get better from here. I would challenge you, my readers, to not take anything or anyone for granted. Your life can change in an instant. Make the most of every opportunity. Life is too short to hold grudges. Dance with your loved ones. Pray.

Break a sweat!

This is a little workout to sweat your stress away….Napping afterwards recommended, but not required. 🙂 I will be having a pumpkin pie shakeology after this.

Baby Ella

Leave a Legacy,
Julie