Why Do I Want To Plank and Do Push-Ups!?

We hear it a lot: At some time or other, virtually every trainer, workout video, or gym will ask you to drop into plank and show what you've got. But why!? What's so great about them, anyway!? Well, I've got 5 words for you: BRA FAT AND CHICKEN ARMS. That's alright, you heard me right!

In addition the the amazing core-building properties both of these exercises have, a push-up and a plank will both help strengthen and tone your Lattisimus Dorsi, the muscle group that surrounds your scapula and side of your back in the underarm area. Sounds like a lot of mumbo-jumbo still?

Picture this: you're wearing a snug shirt or sweater, and there are no bumps on your back showing where your bra is strapped around your torso. When you reach your arm up to wave goodbye, there's no flap under your arm that waves goodbye (long after you've stopped saying farewell).


Sometimes the best way to motivate yourself through a single move in your workout is to focus on what that particular move alone can do for your body. Then you will not only power through that exercise, but work harder and harder to see the direct result it can get your body. Try it today! I challenge you to hold a low plank and post your time below!!


Star Diamond Coach Amanda Noddings
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Workout Tip: Compare Yourself to YOU!

Done! Drenched bandana. Today's workout was Insanity Plyometric Curcuit, and I consider it one of my most challenging workouts- if not THE most. I struggled through this today.



There's a move called "level one drills" that starts with a burpee-jump into plank, followed by four push-ups, then 8 plank runs, then jumping back up, then repeat, for 30 seconds. You do this as part of an interval drill that is 3 minutes long, and you repeat it 3 times.



It sounds so innocent. 30 seconds. 3 minutes. 3 times. It's not. I have yet to make it through all 30 seconds all three times without collapsing, stopping, or modifying the push-ups at some point-- and I consider myself pretty fit. But the key is to focus on comparing yourself to YOU and the you you were yesterday! Not you two years ago, and not someone else.

Remember, comparison can be a valuable tool! Just make sure you are comparing yourself to the right person! You!



Remember, I'm here to support you on your journey to a happier, healthier life any way I can. Reach out to me and send me a message anytime! As always, live happy, live healthy. Love, Amanda

Star Diamond Coach Amanda Noddings
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Easy 5 ingredient Healthy Gluten-Free Coconut Pie Crust

There are lots of things I love in this world, and one of them is pie. Always has been, always will be. Cake? Eh, I can walk right by it. Ice cream? Sure, once in a blue moon it sounds great. But leave me alone in a room with a light, flaky crusted pie and bad things will happen to that beautiful dish... And my waistline.



The thing is, making a pastry crust is virtually impossible to make "healthy," and what's healthy for you varies depending on your viewpoint. There are four basic ingredients to any pie crust- flour, salt, water, and FAT. Yes, Fat. No matter how you slice it (see what I did there!?), you need fat for flaky crusty pie.

Because baking is a science, you have little room for manipulation here. But one thing I wanted to try and do was use coconut oil instead of the standard pie fats: lard, vegetable oil, shortening, or butter (although I am a fan of real butter over margarine, but that's a whole different article!).



One of the great things about coconut oil is its rich in medium chain saturated fatty acids-- which, if you break it down simply, means your body processes it well in the liver. Studies have shown it to improve blood profiles (an increase in "good" cholesterol and a decrease in "bad"). The ketone bodies produced by coconut oil are like food for the brain- and we all need that. Ultimately, for these and many reasons, it's an excellent choice for a healthy fat. And if you're vegan or gluten free, this is a win in both departments.

Ok, back to the pie crust! This recipe was formulated after a little trial and error for my Thanksgiving pumpkin pie. It is super easy, only requires a bowl and a fork, and these 5 ingredients:

- 1/2 c. Coconut Oil (melted)
- 2 Eggs (beaten)
- 1/4 tsp. Sea Salt
- 3/4 c. Coconut Flour
- 2 T. Raw Local Honey



Preheat your oven to 400° and make sure your pie can be placed on the center rack for even baking. You will want a lightly greased 9" deep pie dish.

Mix your eggs, honey, salt, and oil in a bowl together. Once thorough ally mixed, slowly stir in the flour (this is easily done with a fork- no mixer required!). I chose coconut flour, sticking with my gluten free, high fiber nutritious theme.



As soon as the dough holds together in a ball, stop mixing and press it into your pie pan. Once evenly spread, prick it with a fork about every 1/2" or so, to prevent bubbling and cracking of the crust as it bakes.

That's it! Ten minutes in the oven will cook this dish perfectly-- although if you plan on adding a filling later and baking it more, you may want to cover the edges with foil to prevent burning. If I was to bake this for a quiche or other savory dish, I may skip the honey to reduce sweetness, but that's just an option. Make sure you place it up to cool and set.



The nutritional facts here are based on a 1/8 serving of a 9" pie crust.


I hope you'll give this "healthier" version of pie crust a try and let me know what you think! You can always subscribe to my blog for more fit tips and recipes like these, or share it with a friend. Let me know what you think of the end result! I'll be sharing my pumpkin filling with you soon! Remember to reach out to me for one-on-one nutrition and fitness support, and coaching for your fitness and weight loss goals. As always, live healthy, live happy!



Star Diamond Coach Amanda Noddings
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Healthy Thanksgiving Turkey Recipe

Looking for a healthy way to cook up that Thanksgiving turkey? Using fresh herbs will make that bird the star of the show- and your waistline will thank you!

When I started this journey, I didn't make drastic changes. I didn't stop eating or start starving myself. I simply made small, healthier choices day by day, and those little things add up to big results! Using recipes like this from the nutrition team at BeachBody have helped me along the way.

Turkey is the main event of Thanksgiving dinner, so it’s definitely not something anyone wants to mess up. If you’ve been put in charge of the bird this year, then follow along with this recipe to make a flawless (and healthy) turkey. Get more tips for roasting turkey here, and learn how to carve it like a pro here.

Total Time: 4 hrs. 35 min.
Prep Time: 15 min.
Cooking Time: 4 hrs.
Yield: 24 servings, 4 oz. each

Ingredients:

1 (18 lb.) raw whole turkey
1½ tsp. sea salt
2 Tbsp. coarsely ground black pepper
1½ tsp. dried thyme leaves
1½ tsp. dried ground sage
1½ tsp. dried oregano leaves
1½ tsp. dried basil leaves
6 cups low-sodium organic chicken (or turkey) broth, divided use
2 cloves garlic, finely chopped
18 fresh marjoram sprigs, leaves removed and finely chopped, stems discarded
18 fresh parsley sprigs, finely chopped
2 medium onions, cut into ¼-inch slices
2 medium carrots, cut into ¼-inch slices
2 medium celery stalks, cut into ¼-inch slices
2 medium leeks, cut into ¼-inch slices
1 garlic head, halved crosswise

Preparation:

1. Preheat oven to 450° F. Place rack in lowest position in oven.

2. Remove turkey neck and giblets from inside turkey; rinse turkey and pat dry with paper towels. Set aside.

3. Combine salt, pepper, thyme, sage, oregano, and basil in a small bowl; mix well.

4. Slide your hand under the skin of the turkey breast to loosen. Rub the pepper mixture inside turkey cavity, under skin, and on skin.

5. Pour ¼ cup broth into turkey cavity.

6. Combine ¾ cup broth and chopped garlic in a small bowl; pour over turkey.

7. Combine marjoram, parsley, onions, carrots, celery, and leeks in a large bowl; mix well. Place in turkey cavity with garlic head.

8. Tie turkey legs together with cooking string. Place turkey breast side up on cooking rack set in a large, heavy roasting pan. Pour 2 cups broth into bottom of roasting pan. Tent aluminum foil over turkey and sides of the pan. Bake for 30 minutes.

9. Reduce heat to 325° F. Bake for an additional 3 to 3½ hours, basting with remaining 3 cups broth and pan juices every 20 minutes. Remove aluminum foil after 2½ hours. Bake until a meat thermometer inserted in the thickest part of the thigh reads 180° F, and juices run clear.

10. Let sit for 20 minutes before carving. Discard skin before serving.

I hope you enjoy this recipes, as well as many of the other originals I have created throughout my weight loss journey that are shared here on my blog! Please SUBSCRIBE and share these with a friend you want to inspire to make healthy choices. As always, love healthy, live happy!




Star Diamond Coach Amanda Noddings
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Spaghetti & Meatballs: The Fun Healthy Remix

If you want to spice up the old standard spaghetti and meatballs, try this recipe to make them not only more fun, but great as an appetizer at a party! My kids think they're delicious (I use turkey meatballs from the 21 Day Fix cookbook), and I couldn't agree more!





To make spaghetti cups (noodle baskets):

Cook whole wheat Spaghetti noodles and set aside. Preheat oven to 350 degrees.






Mix in a bowl:
-4 egg whites
-1 blue Parmesan cheese (you will need 2 total)
-4 yellows cooked pasta
-1/2 purple Marinara/Spaghetti Sauce (you will need 2 total overall)













Spray a muffin tin with non-stick spray. Equally distribute noodle mix into all 12 cups. Once it's equally divided, mold it to fit each cup, making a hollow cavity in the center where the meatball will go. Cook these "noodle baskets" for 6-7 minutes.






Remove from oven. Carefully, don't burn, take your remaining 1/2 purples of sauce. Place a spoonful or two in each hole. Top with one meatball. Add the rest of the sauce on the tops. Sprinkle with 1 remaining blue container of Parmesan. Bake 5 more minutes.






Remove from oven, let cool and set 1-2 minutes. Use a plastic spoon, fork, or rubber spatula to remove from tins. Each person may have 3 muffins as a serving! Serve with steamed broccoli and cauliflower or garlic cauliflower mashed potatoes (2 greens for you!)






Star Diamond Coach Amanda Noddings
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Perfect Pumpkin Protein Pancakes

It's fall, an pumpkin spice is every where! Pumpkin lattes, pumpkin doughnuts... But what about something you can make at home, that the whole family will enjoy? That fresh baked pumpkin smell fills the house when you grill up these homemade pumpkin pancakes. And the bonus? They'll get your day off to a healthy start packed with the protein and carbs you need to be at your best.  

Here's what you're looking at for ingredients:

Wet: 

 -3/4 c. Pumpkin Purée

 -6 Egg Whites 

 -1/8 c. Unsweetened Cashew Milk 

 -1 T. Pure Vanilla Extract

Dry ingredients: 

 -2/3 c. Oat Flour 

 -1 Scoop Vanilla Shakeology

 -1/2 tsp. Baking Powder

 - 1 tsp. Cinnamon

 -1/2 tsp. Nutmeg

This recipe calls for Oat Flour. I didn't have any on hand, but what I did have were these organic quick-cook steel cut oats I love by Bob's Red Mill. I took one cup of oats and pulsed it in my Vitamix until it had the powdery consistency of flour. Whalah! Oat flour. Why would I use this instead of regular flour? For starters, it's gluten free, if you're into that. But also, oats are a heart healthy whole grain, with fiber to move you along. ;)

The way to make these is so simple, my 5 year old daughter helped me throw them together. I preheated my stove to a little below medium (a 4 out of 10), and lightly sprayed my pan with nonstick olive oil. Grab your nearest spoon, fork, or child, and stir the dry ingredients together. Next, mix the wet. Then combine. That's it! I told you these were simple! 

Next, pour the batter! After about 2 minutes (the key is to wait until you see the edges begin to "lift" from the pan), you flip and wait 2 more minutes. Then repeat. 

We decided to have a little fun at Olivia's request, and drizzle some dark chocolate on top of our stack of pancakes. You could do the same, add some walnuts, or even a tablespoon of maple syrup to add a little sweetness. If you really love that pumpkin flavor, go ahead and add a teaspoon of pumpkin pie spice to the mix to kick the pumpkin up a notch. 

Will you try these out? Share with a friend! Don't forget to subscribe to never miss a recipe, or Pin it for later! Who doesn't need a great healthy whole grain breakfast for the whole family this fall?

🎃🎃🎃🎃🎃🎃🎃🎃🎃🎃🎃🎃

Star Diamond Coach Amanda Noddings

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Star Diamond Coach Amanda Noddings
Www.facebook.com/TeamDrivenFitness
Www.facebook.com/FitMomAmanda

Take Time to be Surprised

Sunday! Yay! Sunday! Its been a long hard week for me this week at work. Difficult. Made it hard to stay on top of my daily goals at home each morning when I felt completely beat up from the night before at work. Last night at 11:30 pm, a hospice patient put on his call light for maybe the 100th time during the shift. In my head, I groaned silently- and I'm ashamed to admit, in my head, I was thinking, "Seriously? What NOW?"

So when I answer his light, he asks me if I have time to sit with him and if I have a pen and paper. Honestly, I didn't have time. I was behind on my charting, busy running from room to room, and still had last rounds to do. But when looked at him, he had tears in his eyes. So I said I would get the paper. I hurried off and then ran back, thinking I would quickly jot down whatever it was he didn't want to forget before morning came. So he said, "I'd like to write a letter of commendation to your commanding officer." Mind. Blown.

So as I reflect this morning on the week that has gone by, I write this with a tear in my eye. We don't always know what's coming. But damned if I didn't get completely and utterly humbled by this frail man, this sick and dying man, this strong and capable soldier. Sometimes, when you think you have it all figured out, when you think you already know what's coming around the corner, you may just get surprised.


Star Diamond Coach Amanda Noddings
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Spice it up! Healthy Thai Red Curry Chicken Recipe

Want a healthy, 21 Day Fix-approved, clean and delicious dinner recipe for your family to spice up your ordinary dinner? Check out this Thai Red Curry Chicken and veggies I whipped up this week. You'll feel like a gourmet chef, and I promise you, it's not as hard as it sounds!

What you'll need:

• 1 lb. protein (I recommend chicken or shrimp)
• Red Thai Curry Paste
• 1 Can Lite Coconut Milk
• Vegetables of your Choice (I used 2 red bell peppers, 1 cup mushrooms, 1 chopped onion, and 4 cups green beans)
• 1 T. Sesame oil (or oil of your choice)

The first thing to do is figure out what carb (yellow) you'll be serving your curry over, if any. You are welcome to serve it alone, although for a more filling hearty dinner, you'll want a bed of rice noodles, brown rice, or even as I did, a hearty wild-rice quinoa blend such as my personal favorite, Tru-Roots organic and non-GMO blend from Costco. One cup of dry mix cooks into four large servings, or about 8 yellows. It will feed a family of four a nice serving of two yellows each.  

Cook whichever side you chose up first-- I started my rice/quinoa blend in a pot before anything else, as it needed 25 minutes to cook on low. Once that started, I moved to the next step. 

If you have a wok, you can use that, although I just chose a large pan/pot. I put one tablespoon of Sesame oil in to heat on medium-low, although you may substitute your favorite healthy oil. I added 4 tablespoons of red curry paste and stirred it up with a rubber spatula occasionally, letting it mix together and simmer about three minutes. then I added the protein and upped the temperature to medium. Pictured is chicken, although in the live Pericope Broadcast I did (which you can view HERE!). I filmed it simultaneously doing chicken in one pot and shrimp in the other. I have to say the shrimp was by far my favorite! 

I cut about 1 pound of chicken into bite size pieces, which also lessens the cooking time. Keep an eye on your chicken- the cooking time is about ten minutes total (you'll want that cooked thoroughly to avoid food-borne illness), or with the shrimp, about 3-4 minutes a side (until the shrimp are opaque). The curry will cover the protein like a glaze, adding a great kick and flavor to your meat. 

While the protein is cooking, it's time to prep whatever veggies you choose. This is literally what I call a "kitchen-sink" recipe, because you can throw in whatever suits your fancy-- everything but the kitchen sink! If you want more traditional, veggies such as Bok Choy, bamboo shoots, and yellow and green squash or zucchini are great choices, as well as pea snaps. 

I made this particular recipe with some produce I wanted to use up: green beans, red peppers, mushrooms, and some leftover herb salad mix. Get creative! Don't be afraid to experiment with new items or use up old favorites. 

When your protein is done, you are going to want to dump ALL the veggies in the pan-- you'll see now why I recommended a large cooking pot or wok. Stir it all together, letting the veggies sautée with your curry mix about two minutes. Not too long- you don't want to overcooked that protein and make it chewy. 

At this point, you add your coconut milk. This is where the curry becomes the BOMB. Pour 14 ounces (or an entire can) of coconut milk in and let it all cook together into amazing goodness. I use an organic, "light" coconut milk, which has about 60% less fat than the regular version, although using regular will make your sauce even creamier. The sauce will take on a pinkish color as the red curry and white coconut milk mingle. The flavor will infuse into all the ingredients, and what's left is the most phenomenal aroma in your kitchen and a mouthwatering, healthy meal. Serve it over a bed of rice or whichever size you choose, and enjoy! 

To make this recipe 21 Day Fix friendly, you're going to use your yellow container to portion two servings of rice/noodles. Then, top with 1/4 of the total curry mixture. It will count as 2 red ❤️❤️, 2 yellow💛💛, 2 green 💚💚, one blue 💙 and one teaspoon. Enjoy!

➡️Check out my Team Driven fitness for coaching opportunities and work with me on my team! If you watch the entire video, you will be entered to win our monthly drawing of the fitness program of your choice (P90x, Insanity, etc!), up to $120!  Watch the video here! 

As always, if you need help, support, encouragement, or tips with your health and fitness, please reach out to me. I have a passion for helping others not only on their emotional and physical journeys, but financial as well. You can find me  on:

➡️ Facebook at www.facebook.com/TeamDrivenFitness

➡️Instagram at www.instagram.com/FitMomAmanda 

➡️Pinterest at www.Pinterest.com/Fitmomamanda

➡️Email me any time at amandanoddings@automaticceo.com

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As always, live healthy, live happy! Love, Amanda

How to get your motivation to workout when you've lost it!

How do you get motivated to do a workout when you’ve already missed one, or you’re behind? We’ve all been there- hell, I’ve been there so many times I lost count! But I didn’t get to where I am now (down 99 pounds!) by throwing in the towel that easy.

1.     Get dressed!

That’s right, put on some workout clothes! Its hard to sit on the couch eating doughnuts and chips when you are dressed in your workout clothes. Take extra care to choose an outfit that makes you feel powerful, beautiful, strong, cute, or FIERCE!

2.     Remind yourself of your goals!

What are you doing this for, anyway? Is it to feel stronger? So your clothes fit better? To have more confidence? Focus on what you’re aiming for, and remember each workout is a small consistent step towards hitting those goals!

3. Take a Pre-Workout Supplement!

I don’t use a pre-workout supplement before every workout, but if I’m going to push myself extra hard that day, or I need an extra boost to get it done, a pre-workout drink can give you the boost you need to get off the couch. I’m personally using Beachbody’s new Performance line, which you can learn more about HERE.  The pre-workout is called ENERGIZE, and it lives up to its name using natural ingredients and cutting-edge science. It can power you through a tough workout, push you to lift heavier, run longer, and give it your best.

4.     Pick a workout you love, even if its not on the schedule!

I always tell my challengers, the best workout is the one that you DO! If you’re sitting around, dreading doing your cardio today, because its super challenging and you just aren’t that great at it (like me!), try and push yourself to do it. But if all else fails, and it comes down to you not doing the stinking workout at all, then pick the one you love the most and go for it! That being said, to achieve your best results, you’re not going to get there if you run one mile every day because running one mile is your favorite. BUT, on a tough day, if its one mile or nothing, run that mile!

5.     Pump up the Jams!

Got a song you love? Turn it up! An artist that makes you MOVE? Rock it out! If you can, turn the music from your DVD off and crank up your own tunes. Music can be a powerful motivator: it can make us smile, run faster, work harder, and just plain feel good. So if you want that old school hip hop blaring, go for it. Pour Some Sugar on You? Why not. Or blast that Eminem, like me. Whatever you love, stick those earbuds in and Live for the Moment!

6.     Celebrate!

That’s right, celebrate your successes! If you did an awesome job today, give yourself a pat on the back! If you’re on a weight-loss journey, you might need to retrain yourself to celebrate in a way that doesn’t involve food. Set yourself up to have a long relaxing bath after your workout. Ask your husband to give you a footrub after you crush your workout. Buy that new top you couldn’t fit in last month. But find a way to CELEBRATE even the small successes!

I know its not often easy, but if you really go for it and complete a program, the rewards, not only for your health but your self esteem, will be immense. And you know what? YOU DESERVE IT!

➡️Check out my Team Driven fitness and coaching opportunities and work with me on my team! If you watch the entire video, you will be entered to win our monthly drawing of the fitness program of your choice (P90x, Insanity, etc!), up to $120! Find the video here: http://hwy.to/baafV

As always, if you need help, support, encouragement, or tips with your health and fitness, please reach out to me. I have a passion for helping others not only on their emotional and physical journeys, but financial as well. You can find me on:
➡️ Facebook at www.facebook.com/TeamDrivenFitness
➡️Instagram at www.instagram.com/FitMomAmanda
➡️Email me any time at amandanoddings@automaticceo.com


Star Diamond Coach Amanda Noddings
Amandanoddings@automaticceo.com
Www.facebook.com/FitMomAmanda