Hammer & Chisel 30 Day Review

So in 30 days in to Round 2! And I'm definitely making progress. I learned a lot from Round  1 and I hope to help you avoid the mistakes that I made!

How I Feel

First of all I'm feeling a lot more like myself this round. And I can attribute that to the fact that I am making sure that I meal planning and I'm sticking to my program! I was definitely off track during my first round and when I look back to what it was that I was doing I was being a little bit too liberal with my meal planning. Things that you don't think are a big deal add up. We're talking in tossing Hershey kisses back like their TicTac's or having one too many handfuls of whatever treat was lying around that day, every day-- accounts for an extra 100 to 300 cal per day. If you're doing that every day do the math your derailing yourself. I definitely did all the work out but I was super disappointed in my results. 

What Happened in Round 1

I can honestly say now that I understand what happened. Is almost like I had "Meal Plan Amnesia" where I was forgetting all that extra stuff that I was either drinking or eating. Not that it's any excuse but my first round was over the holidays and I think that I just took liberties that I should not have taken.  Looking back I can see that I did not track my nutrition as closely as I should have.  I was using the Beachbody Performance line that did help me build muscle and recover from soreness.  But that extra 100-300 a day of extra crap essentially stalled my results.  I did experience a gain (muscle growth) but I didn't lose or cut any body fat.  So I was really feeling upset after the first 60 Days.   This Round I cut out all Performance Line products except for Energize.  My pre-workout gives me a boost to make it thru those tough workouts all together.  I need it to power thru when I'm not feeling 100%. 

Back to Round 2

I've definitely tightened up my meal plan and I'm doing the workouts as prescribed. I'm not doing any extra. The temptation when you don't see results is to DO MORE.  DON'T!! Resist the temptation.  Over training can mean you will either STALL or worse, your body will burn muscle vs. Fat for energy.  Last time I looked that was NOT the goal! My goal is to lean out and maintain my strength.  

The reward so far has been a nice progressive loss. More of a loss of fat over muscle which is what my goal is. I want to leave now but I want to keep that muscle but I work so hard to build. 5 pounds is 5 pounds but you can see here by volume when you lose even 1 pound of fat you lose serious inches! And that's the goal for me I want to keep myself fed the right way so that I carve the fat off and maintain my muscle. But everyone wants a QUICK fix and loss- I have learned from doing programs steadily for 2 years that it is better to build and progress slowly, you maintain and keep what you worked for.  Rather than just dumping a bunch of water weight that means nothing.     

Slow and steady wins!  But planning has been KEY to my last 30 Days! I managed to lose overall 3.4 lbs which may not sound like much but 2.4 of that was Fat.  I only sacrificed a little over 1/2 pound of muscle in the loss.  The scale is not a factor as much as how my clothes feel and how I feel overall.  I am making GREAT progress and I'm encouraged to see how the next 30 days wraps up!!

If you are interested in learning more about Hammer & Chisel or any of my Challenge Groups- fill out the application below! I'd love to help find the right group to help you with your personal goals!

All my best!! Keep sweating!!

Fill out my online form.

22 Minute Hard Corps! Get Some and Get Done!

Beachbody is at it again. They launched a brand new home fitness program that is going to blow your mind!! They started out with programs like P90X that were over an hour long each day. Then, they created 21 Day Fix that is only 30 minutes daily, T25 that is 25 minutes daily and now we are taking it to a whole new level. 22 minutes a day... yes you heard me right! In just 22 minutes you can get some seriously rocking results with Tony Horton and ME as your coach!

CAN YOU REALLY GET RESULTS in 22 minutes a day????

YES MA'AM or SIR you can! It is all about focusing on the workout, pushing yourself to your max, dialing in your nutrition and following the plan and of course the most important part~ having SUPPORT and ACCOUNTABILITY from your Team Beachbody Coach {ME} and the rest of the challengers in the group. There is something comforting from knowing that you are not the only one out there struggling, having a bad day, or a slip up with your nutrition. It's know to know that we are all in this together! We are getting "bootcamp fit" with 22 Minute Hard Corps.

Basically every excuse you have for not getting in shape is invalid because I had 2 kids, I lost 40 lbs and I was going through some serious struggles including my own health issues and the grief of loss. I am a full time, corporate working mom that works long hours.  Oh did I mention the 3 horses, chickens and 1/2 a farm?! But I MADE it a priority and FOUND a way because I WANTED to change more than I wanted to stay the same!!

When I started my journey it was January and I wanted to improve my health, relieve stress and grief.  But lets be honest too, I wanted to get in shape for summer!!  You don't just lose all the weight in 30 days when you decide you are ready! So if you are reading this then you should START now because this is a sign!

If you want to get lean and stronger then this is for you! No matter what your ability level is you can modify to make the program a success for you. You can do anything that you put your mind too.

So what is 22 Minute Hard Corps anyways??

So it was created by Tony Horton who also is the creator of P90X, P90X2, P90X3, Power 90 and more. It is a mixture of eight routines that alternate between total body cardio & resistance 1 workout a day for 6 days a week. The workout is fast paced and there is little rest. The workouts are easy to pick up and learn. You are moving from exercise to exercise quickly to maximize time and results.

What Equipment Do You Need?

Dumbbells or pull up bar (or resistance bands with a door attachment). The harder you work the faster that you grow!!!

I know you might be thinking that you can't do this workout, but you CAN. It is for everyone and even in the sneak peek workout I did today there were modifications for every ability level which I totally love!

The program is 8 weeks in length, 6 days a week, 1 workout a day for 22 minutes! YOU CAN DO THIS!

What will you get with this program?

• 8 challenging workouts on 2 DVDs
• Quick Start Mission Guide
• 8-week Basic Training Action Plan
• Rations for Results Nutrition Field Guide
• Cold Start pre-workout drill
• Hell Week Challenge Card
• HARD CORPS: Battle Buddy Workout DVD (Network Exclusive)

So who is this workout for?? People who don't have a lot of time to spend working out in a gym.

People who want fast effective results with little or no FUSS.
There is also an optional 2 a day hell week challenge if you are up for it!

So now is your time, do you accept the challenge?

I AM KICKING OFF MY NEXT ACCOUNTABILITY GROUP FEATURING 22 MINUTE HARD CORPS FOR MY NEW AND CURRENT CUSTOMERS ON THE 21ST OF MARCH.

On the 21st of March we will start our pre season which consists of 1 week of goal setting, pictures, measurements, meal planning and education on the nutritional plan and then the following week is our official day 1.

******For 8 weeks I will guide you daily through the program with support, accountability, access to an online/app based closed group for support and guidance. Each participant is required to purchase the 22 Minute Hard Corps Challenge Pack/Program and commit to replacing 1 meal a day with Shakeology for the duration of the group.

If you are interested in getting more information about the program please complete the form below and I will contact you within 24 hours with details.

I am going to be here cheering you on and making sure you are SET UP for SUCCESS!! No Excuses!!

If you do not currently work with a Coach please make me your FREE coach here.  

Clean Coffee + 5 Key Benefits of Coconut Oil

I'm sure you could NEVER have imagined putting coconut oil in your coffee before.  Neither could I! But, I realized I am really sensitive to dairy products.  So after a cleanse I decided to try alternatives to dairy creamer that still made my coffee rich. Just 1/4 teaspoon in my coffee and blended makes a fantastic cup of joe!!

This one was a winner and on the flip side- coconut oil has so many benefits I've practically broken up with EVOO (Extra Virgin Olive Oil) all together!! These are my top 5 reasons I've converted.  You can use it to cook with as well at hight heat!


1.  Good Fat! MCT's (Medium Chain Triglycerides) in coconut oil doesn’t contain your average run-of-the-mill saturated fats like you would find in cheese or steak. Medium-chain fatty acids in coconut oil are metabolized differently. They go straight to the liver from the digestive tract, where they are used as a quick source energy or turned into so-called ketone bodies, which can have therapeutic effects on brain disorders like epilepsy and Alzheimer’s.


2. Burn More Energy = Burn More Fat! The medium chain triglycerides in coconut oil have been shown to increase 24 hour energy expenditure by as much as 5%, potentially leading to significant weight loss over the long term.

3. Keeps you feeling full longer! The fatty acids in coconut oil can significantly reduce appetite, which may positively affect body weight over the long term.

4. Cancer Prevention & Treatment. Coconut oil has two qualities that help it fight cancer. One, because of the ketones produced in it’s digestion. Tumor cells are not able to access the energy in ketones and are glucose dependent. It is believed that a ketogenic diet could be a possible component of helping cancer patients recover.

5. Build Muscle! MCFAs aren’t just good for burning fat; they are also great for building muscle. The MCFAs found in coconut are also used in popular muscle building products like Muscle Milk™.

Tips for Eating Out

Its Friday and I'm sure your weekend is packed with picnics, graduation parties, birthday parties or dinner at a restaurant. As I'm writing this sentence my blood pressure is already starting to rise because I know that all of these things are filled with high fat, sugary, and hard to resist temptations. The last picnic I went to the menu consisted of pigs in a blanket, roast beef, stuffed chicken breasts, mashed potatoes, salad, and fruit salad. Oh, and need I forget the beer, liquor, pop, cookies and cake! So needless to say there was not much for me to choose from. I did my best to keep it clean. People kept giving me weird stares and offering me cake and cookies. I politely declined and drank my water and ate my fruit. When I got home I prepared myself a healthy snack.

To keep from having to stress every time you go out in public to a restaurant or an event here are some tips fromTosca Reno's Stripped book to keep your blood pressure in check!

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.

1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.

2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more.

3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar.

4. Broth is best. When there is no salad option have a broth based soup.

5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.

6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols.

7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.

8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out).

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.

10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!

If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.

If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic.


One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.

Meet a friend at the gym, or plan to have a set workout time where you "Push Play" together! Check in on each other!

Have a Clean Eating Ladies Night at home with healthy clean snacks and drinks! You may teach your friends a thing or two!!

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity.

Meet at the park for a walk or bike ride

Try a new fitness class with friends, something you'd be to shy to try otherwise! Ariel Yoga, Boxing, or some Adventure Ropes courses!

Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!

February Fit Club! Easter Challenge!

Easter and SPRING is literally AROUND the corner! My challengers simply have gotten AMAZING results with these 21 day programs.  

I had amazing results with  the  21 Day Fix. I never thought I'd see my abs and there they were!! I was simply floored!  

21 Day Fix completely cleaned up my nutrition while not making me miserable.  The recipes were delicious and kept me feeling full! That was NEW for me!  I had a complete road map for what workout to do on what day and guess what?!  It was only 30 minutes a day.  No joke, start to finish.  How could I argue with that. I waste 30 minutes a day zoned out on some TV show.  I'm sure I could motivate myself to complete a 30 minute workout!  

So which one is right for you?  If you are getting back into fitness OR maybe already workout during the week but maybe it's more inconsistent?  21 Day Fix will challenge beginner to advanced fitness levels.  The key is in the fact there is always a MODIFICATION!  You can still have your "treats and cheats" foods and even wine! (Hooray! WINE!)

Have you already been working out, maybe done 1-2 rounds of the 21 Day Fix?  Crossfiter, serious runner or biker.  Looking to mix it up and really dial in results?  Then EXTREME is for you!!  BUT.... this is a no holds barred, 21 Day, strict program.  There are NO CHEAT DAYS here.  Awww come on! Its just 3 weeks and listen, if you want to dial it in for that big event and kick it up a notch?  THIS IS YOUR JAM! 

My next group begins on February 29th!  Do you have what it takes?  Apply below and I can get you all the details!  My groups provide EVERYTHING you need to be successful! They are PRIVATE and as interactive as you want them to be.  I never leave anyone without the tools they need to get started right!  It's like getting a cheat sheet for success!  (Lord knows I love a good short cut!)

My Amazing Challenger!!

So what do you need to do?  Fill out the form below, I'd love to talk with you more and get you in the group!  
Four months till summer!  Whats it gonna be?  More cover ups OR YOU meeting your goals!! Lets do this!! Apply and lets talk about what makes sense for YOU!

I am passionate about these programs because they simply WORK- no fuss, no muss.  You agree to learn this program and I'll be here to support you.  You will get results! Can't wait to see the progress in my next group!! That includes YOU!!

There are tons of Wufoo features to help make your forms awesome.

Zucchini Chicken Parmesan - Crock Pot

Ingredients

1.5 lbs (about 4) chicken breasts cut into cubes

1 Small Onion, Diced

1 Large Zucchini, Diced

1 Green Pepper, Diced

1 Tsp Garlic, Minced (or 1/2 tsp garlic

powder)

1/2 Tsp Onion Powder

1/4 Tsp salt (or to taste)

1 Tbs Italian seasoning

1.5 C Pasta or Pizza Sauce (or tomato sauce)

1 C Low Fat Shredded Cheese

Instructions

~ Spray your slow cooker with non-stick spray. Combine all ingredients but shredded cheese and stir to combine.

~ Cover and cook on high for about 3-4 hours or low for about 6-8, or until chicken is cooked through. In the last 30 minutes of cooking, add cheese and cook until it's melted.

~ Serve over pasta, quinoa or brown rice sprinkled with Parmesan cheese, if desired.

**For the 21 Day Fix

~ Measure out the chicken for your Red. 

~ Zucchini for your Green

~ Any added rice or quinoa for your Yellow.

~ If you use cheese, measure for your Blue!

If you are interested in learning more about clean eating- or even about an upcoming Challenge Group, apply below and I'll reach out with more information!

Hope you enjoy this recipe, comment below with questions!

Clean Cookie Dough Yogurt

This treat is a total winner and my kids LOVE it! Making of a great afternoon snack!

It is clean eating cookie dough yogurt!!! AMAZING!!! Now I would't put this on the menu for every night as a snack but this is a perfect treat to replace your bowl of ice cream or the blizzard. Let me know when you try it and what you think!!

Ingredients
3/4 cup plain Greek yogurt, 1 tbsp nut butter, 1 tbsp honey, 1/4 tsp vanilla, pinch of sea salt, 1 tbsp mini chocolate chips.

* For the 21 day fix portion your teaspoons accordingly as well as the yogurt. The chocolate chips can be part of your treat cup!

Directions:
Combine Greek yogurt with the nut butter, honey, vanilla and sea salt. Mix until smooth. Top with mini choc chips and enjoy!!!

Share this recipe with someone who might enjoy it!!!

Both my kids demolished it!!


Post in the comments if you tried it and what you think!!

Creamy Mexican Chicken (21DF Approved)

Ingredients:

4 small boneless, skinless chicken breasts (may be frozen)
15 oz. can black beans, drained
7 oz. canned chopped green chilies
1 cup frozen corn
1 large onion, diced
3 bell peppers, chopped
15 oz. can diced tomatoes
Salt and pepper, to taste
2 tbsp. chili powder
1/2 tbsp. onion powder
1/2 tbsp. garlic powder
1 tsp. paprika
1 tsp. cumin
1 red container plain Greek yogurt
Fresh cilantroAdd chicken breasts to slow-cooker. Top with remaining ingredients, except for Greek yogurt and fresh cilantro.




Cook on low for 8 hours, until chicken breasts begin to fall apart easily.

Remove chicken and shred. Add back to crockpot. Add Greek yogurt, cover and continue to cook on low for 30 minutes. Stir well, top with fresh cilantro.

Serve with tortillas, or over quinoa or rice. Top with avocado or cheese with your blue container!

(21 Day Fixers: This makes 6 servings, and each serving counts as 1 red, 1 green, 1/2 a purple, and 1 yellow. Count additional "yellows" for tortillas and/or rice and quinoa.)

Classic Crock Pot Chilli (21 DF Approved)

Classic Crockpot Chili -- 21 Day Fix Approved!


Ingredients:

1 lb. lean organic ground beef
1 tablespoon minced fresh garlic
1 large red bell pepper, seeded and diced
1 large green bell pepper, seeded and diced
2 tablespoons chili powder
2 teaspoons cumin
1 (28 ounce) can crushed tomatoes
1 (15 ounce) can red kidney beans (rinsed and drained)
1 sweet onion, chopped
1/4 cup canned diced chilies or 1 fresh jalapeno pepper, seeded and finely chopped
2 tablespoons tomato paste
1/2 cup-1 cup water (optional)

Directions:

1. Cook the ground beef and garlic in a nonstick skillet breaking apart the meat with a spoon until well browned; drain off any fat then return to skillet.
2. Add in the bell peppers; cook until softened (about 5 minutes).
3. Add in the chili powder and cumin and stir to coat.
4. In the slow cooker, mix together tomatoes, beans, sweet onion, chilies and tomato paste, then stir in the beef mixture.
5. Cover and cook on HIGH until flavors are blended (about 4-5 hours). If your chili looks too thin at the end, feel free to add some water to thick it out a bit.

(Source: adapted from Food.com)


21 Day Fixers, this recipe has 6 servings. Each serving = 1 red, 1 green, 1 yellow, and 1 purple

Cauliflower Bread Sticks

To-die-for mock breadsticks made with cauliflower that are low in calories, carbs and fat. I found this AMAZING recipe on-line, tried it for Super Bowl an Boom- its a favorite!Phenomenal low carb alternative to traditional cheesy breadsticks. These cauliflower breadsticks are full of flavor, cheesy and easy. And you can pick them up by hand!  My kids loved them and its hard to believe they come out so well.  Might take you a round to get the hang of it- one tip is to be sure you don't press the mix too thin.  You wan them on the thicker side when you bake!

Ingredients
1 head cauliflower, large (7" - 8" wide)
1/4 cup egg whites
1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
1 tsp Italian herb seasoning or any dried herbs like rosemary, basil, parsley
1/4 tsp freshly ground black pepper
Pinch of salt
Marinara sauce for dipping

Start with a large head of cauliflower, 7″ – 8″ wide. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast. Chop the cauliflower and process in a food processor until “rice” texture. Do not make a cauliflower mash. Alternatively, if you do not own a food processor, you could chop it really fine or even grate using simple boxed grater.

Place cauliflower in any oven proof baking dish and bake for 20 minutes at 375 degrees F. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out.

Line a bowl with a linen kitchen/tea towel. I used cheap tea towels from a Dollar store. They are called something like glass tea towels and are kind of linen mesh. Much better than cheesecloth as they do not rip and are widely available. You probably have some on hand. 

Then you grab the towel by the corners, holding with one hand just below the corners, and start squeezing the liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference. If the liquid is hot, let the cauliflower mash cool down a bit and proceed again.

Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

Open the towel and voila: you got yourself some pretty dry cauliflower. Add seasonings to it as per the recipe. I used egg whites instead of an egg and it worked! Any cheese works. Full or low fat, Mozzarella or Tex Mex or even Parmesan. Use grated or shredded cheese and when measuring do not pack.

After you make the “dough”, transfer it onto any baking sheet lined with parchment paper. The “dough” won’t be sticky and that’s OK. Egg whites and cheese will act as a binder during the baking process.

No need to spray the parchment paper with cooking spray either. The breadsticks won’t stick. More than that, the parchment paper underneath the breadsticks will be moist after baking. And that’s OK too. It doesn’t mean the breadsticks will fall apart. No. The moisture releases during the baking process therefore no need for cooking spray. I was asked before if pizza stone would work and I don’t know as I don’t own one. No idea how to use it.

Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press the “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

And bake. All ovens vary. I own simple electric oven and it took the breadsticks 18 minutes. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out. Then you top the breadsticks with cheese and bake for another 5 minutes until the cheese melts and broil for nice golden brown crust.

Remove the breadsticks from the oven and transfer to a cutting board, holding by the ends of parchment paper. Let the breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess. Use serrated/bread knife to cut into 12 breadsticks.

We served ours with marinara sauce- up to you what sides you choose to serve them with!

Another idea is to make these cauliflower breadsticks even lighter in fat by skipping the cheese topping. And that’s what I did with my second batch. Below I have included 2 nutritional information

These cauliflower breadsticks turned out delicious!!! Full of flavor and cheesy. They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Enjoy!Nutritional Information (no Cheese)Servings 12; Amount Per Serving - 1 Breadstick; Calories: 33.3; Fat:0.9; Cholesterol: 2.5 mg; Sodium 48.4; Total Carbs: 3.8 g; Protein 3.1 g. Nutritional Information (With Cheese) Servings 12; Amount Per Serving - 1 Breadstick; Calories: 53; Fat:2.2; Cholesterol: 6.2 mg; Sodium 107.6; Total Carbs: 3.8 g; Protein 4.9 g. 
Originally posted on iFoodReal.com

Buffalo Chicken Tenders

I was lucky enough to come across this recipe while I was cleaning up my nutrition! They were a MAJOR score for the entire family!!

Seriously, these tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving!! The blue cheese sauce is darn amazing too!! Feels like cheating!

Total Time: 50 min.a
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Originally posted by One Fit Fighter

Would you like more clean recipes and daily accountability to achieve your health and fitness goals? Let's work together! Complete the application here!