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Live Well Fit - Fitness & Wellness Blog

How to Make Meal Prep a Breeze

How to Make Meal Prep a Breeze

You WANT to eat healthy but you have no TIME, right?

Try these tips with complete details as well as a grocery list!  Attend our upcoming Healthy Cooking class on Saturday February 25th at 1:00 to learn how to Chop, dice, pickle and prepare even more healthy foods.

Choose the cooking tab at 

Need Accountability ? choose the ACCOUNTABILTITY TAB there as well! 


Here’s how to make all of this in 90 minutes or less:

1. Preheat oven to 375° F. Spray two baking sheets with nonstick spray.

2. Cut 1 head of cauliflower into florets (about 3 cups). Toss in a bowl with 2 tsp. olive oil to coat. Cut the spaghetti squash in half, rub the flesh of each half with 1 tsp. olive oil. Cut 1 red pepper in half and remove the seeds; set the other half aside.

3. Place cauliflower florets and 1 red pepper half on a baking sheet. Place the spaghetti squash (cut-side up) and 1 cup cherry tomatoes on another baking sheet. Spray red pepper and tomatoes lightly with nonstick cooking spray. Season vegetables on both baking sheets with salt and pepper. Place both sheets in the oven and let them roast.

4. After 15 minutes, remove the baking sheets. Remove the tomatoes from one and the bell pepper from the other. Set the tomatoes and bell pepper aside to cool. Stir the cauliflower and return cauliflower and spaghetti squash to oven. Cook until tender when pierced with a fork, about 15-25 minutes. Remove baking sheets from oven and place on a rack to cool. Leave oven on.

5. While the vegetables are roasting, cook 1 cup dry quinoa with 2 cups water on the stovetop or in a rice cooker. When cooked, set aside. 

6. Finely chop 3 garlic cloves. Heat a nonstick pan over medium heat. Add 2 tsp. olive oil and the chopped garlic; cook, stirring constantly for one minute. Add 20 oz. ground turkey, using a wooden spoon or spatula to break into smaller pieces. Cook the turkey until it is no longer pink, approximately 6 minutes. Season with 2 tsp. oregano, and add salt and pepper to taste. Set aside.

7. Drain the three cans of tuna and place the tuna into a medium bowl. Drain and rinse the white beans. Add the beans to the medium bowl. To make the chimichurri sauce, add 2 Tbsp. olive oil, 2 Tbsp. red wine vinegar, as much cilantro as you want, and crushed red pepper, salt, and pepper to taste. Fill three food containers with 1 cup arugula. Top arugula with tuna mixture, dividing evenly between the containers. Seal containers and place in refrigerator.

8. Fill two food containers with 1 cup spinach. Top each portion of spinach with 3 oz. sliced turkey breast, ½ cup lentils, ¼ chopped raw bell pepper, and 2 Tbsp. sunflower seeds. (Drizzle with good balsamic vinegar just before serving.) Seal containers and place in fridge.

9. Spray a 13 x 9 inch baking dish with nonstick spray; set aside. Heat a large pan over medium-high heat. Add four cups spinach and cook until just wilted, stirring frequently, about 3 minutes. In a large bowl, combine spinach, 1 cup halved cherry tomatoes, 2½ cups cooked quinoa, 8 eggs, ¾ cup cottage cheese, and salt and pepper to taste. Pour quinoa mixture into baking dish, bake for 20-25 minutes or until a toothpick inserted into the center comes out clean. Allow to cool, then cover with foil and place in fridge. 

10. Using a spoon, scrape out the flesh of the spaghetti squash. Divide squash between three food containers, adding about ¾ cup to each. Top each portion of squash with ¾ cup cooked ground turkey mixture, basil, and ⅓ of the roasted tomatoes. Seal containers and place in fridge.

11. Chop the roasted bell pepper. Season remaining cooked ground turkey mixture with 1 tsp. cumin and 1 tsp. chili powder. Add the bell pepper and as much cilantro as you want. Divide mixture evenly between two food containers. Add 1 cup roasted cauliflower to each container. Seal containers and place in fridge.

12. Prepare three small containers with ¼ cup hummus and 2 large lettuce leaves. Count out 2 servings each of 20 pistachios.

13. Sit back and celebrate the fact that you’ve prepped all your food for the week in just 90 minutes or less!

Grocery List

2 cups cherry tomatoes
6 cups spinach
1 medium red bell pepper
1 head romaine or butter lettuce
3 cups arugula
1 bunch cilantro
1 bunch fresh basil
1 head garlic
1 spaghetti squash (about 2–3 lbs.)
1 small head cauliflower or 1 bag cauliflower florets

3 small apples
2 medium oranges
1 bag frozen strawberries
1 bag frozen peaches

1 cup quinoa
40 pistachios
4 Tbsp. sunflower seeds

Dry and Canned Goods:
1 jar all-natural nut butter
1 can white beans
1 can cooked lentils

6 oz. lowfat cottage cheese (or ricotta)
8 eggs
6 oz. nitrate-free, low sodium deli sliced turkey
3 cans light tuna, packed in water, no salt added
20 oz. ground turkey

Prepared hummus

Dried oregano
Crushed red pepper
Red wine vinegar (or sherry vinegar)
Balsamic vinegar
Chili powder


Need ACCOUNTABILITY for your workouts, meal prep and staying on track?

our upcoming  ACCOUNTABILITY GROUPs start Saturday February 18th!

What do you we do in that?  

Focus on Goal Setting and Accountability!
*For Tribe Members Only - you must have a class package to participate
This 3-Month program will follow along with your Fitbook fitness planner. 
You'll get
*your own accountability group
*weekly motivation emails
*weekly group meetings
*monthly weigh-ins
1st meeting is February 18th 1:00
* Weigh and Measure Saturday  February 18th 
Payment Options:
1. $99 up front, get your Fitbook for free!
2. $33/month plus $24.95 for your Fitbook ($57.95 up front)
 to enroll choose the ACCOUNTABLILITY tab at

 *thanks To coach Suzi Mckee from Beachbody with this helpful blog poast 

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60 Day Challenge 2015

60 Day Challenge 2015

Our Fall 2104 60 day challenge was a huge success!! The winner lost over 30 inches and 28 pounds. 42 other women changed their eating habits, found a workout they LOVED, met new motivation "sisters" and all lost anywhere form 8 inches to 29 inches, 3 pounds to 28 pounds and the winner lost over 7.8% body fat!!!


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What ? I GAINED weight and I am exercising? Why??

What ? I GAINED weight and I am exercising? Why??

You've been exercising for a two months now, and while you "know' that the scales do not reflect your level of  heath or indicate that you have changed your body fat %, you just HAD to get on those scales..So you got on, and you have GAINED? what is happening??  

Right off the bat, it’s important to note that this doesn’t happen to everyone, so this isn’t a preemptive excuse not to exercise! However, if you do happen to gain a few pounds when starting a new program, odds are that it’s not fat, but rather temporary water weight due to inflammation. Give it some time and it will pass.

That said, it might be a few other things, all of them fixable, so let’s run through the list and see if we can find a match.

The Long Answer

The most likely reason your scale crept up is inflammation. When you work out, it causes little tears in your muscle fibers. This is called microtrauma and it’s why you feel sore after a workout. On the upside, your body heals these little tears, making the fibers tougher than they originally were. That’s how you become stronger and fitter. It’s part of a process called adaptation.

To make these repairs, your body uses its standard healing process, including the inflammation phase—something that’s become a dirty word in our modern world. When you incur injury, including microtrauma, your body releases various substances generally known as inflammatory mediators that swarm the area and perform triage, bringing in healing white blood cells and opening up blood vessels to flush out debris and toxins. There’s so much going on that the area swells up, or inflames.

The fluid required for inflammatory response obviously weighs something—and that might show up on the scale. When inflammation is allowed to occur in a healthy way, it’s temporary.

Of course, keeping your diet healthy and allowing for adequate rest and recovery will help speed the body to less inflammatory phases of healing, but the main key is to keep calm and carry on. If you’re new to fitness—or perhaps just new to a particular kind of fitness—there’s going to be a lot of adaptation going on and therefore a noticeable level of inflammation. It should subside in a couple weeks.

Another less-likely reason you’re gaining weight is that you’re building muscle faster than you’re shedding fat. The general consensus in the fitness community is that the most weight someone new to fitness will gain in muscle is about 2 pounds a month, but that’s not a hard-and-fast number.

On more than one occasion, I’ve assisted women who are frustrated because they felt their new exercise regime was making their thighs fat. Indeed, their legs were getting bigger, but only because increased muscle under adipose tissue was pushing out the fat and making it appear to increase. Again, the trick here is patience. Once that fat burns off—which it does if you keep at it—thick legs will give way to a toned, sexy pair of gams.

But what if something actually is going wrong?

There are a couple situations in which you might actually be putting on fat. The first one would be that you’re not following a proper diet. Yes, exercise burns calories, but it also increases release of ghrelin, a hormone that promotes hunger. So if you’re not paying attention, you’ll probably eat more.

Even if you are eating at a deficit, poor food choices can cause all kinds of issues, usually centered on hormonal imbalances that cause your body to hold onto fat. We offer nutritional guidance and a free meal planner to use , but you have to use it!

Finally, there’s the issue of excess stress. Exercise is a good thing, but it also puts your body under stress. By itself, that’s great. It’s part of that adaptation I mentioned earlier. If done right with the proper nutritional support, rest, and recovery, it toughens you up, fortifying your body against further stress.

However, when you just pile exercise on top of a bunch of other stress—or if you work out beyond your limits—balance will be lost. Exercise will contribute to your total stress load, becoming part of the problem as opposed to part of the solution. Once a a day is Plenty and many women go ovoerboard trying to get quicker results, but this usually backfires at some point.

So if you work twelve hours a day, drink more than two standard alcoholic drinks a night on a regular basis, smoke, sleep less than 7–8 hours a night, eat a junk-filled Standard American Diet or an overly restricted low-calorie diet, and attempt one of our fit camps when you’re 100 pounds overweight with a history of knee issues, exercise will tax your body just like all the bad habits on that list. We do try to teach a balance and teach baby steps.

In terms of weight gain, this can manifest in a few ways. First, that inflammation we discussed earlier won’t have the chance to give way to later phases of healing. When this happens, it can become chronic and systemic. Second, you’ll promote the release of the stress hormone cortisol that, in turn, can promote fat accumulation—particularly around the abdomen.

I’m not telling you not to exercise. Just the opposite, in fact. However, fitness is a holistic issue. If your goal is to lose weight, build muscle, or get healthier, you might want to take a closer look at your sleep, dietary, and other lifestyle habits. Sparta wasn’t built in a day. If you’re looking for a leaner body, it’s going to take a little time so start with a program you can do and that will keep you motivated instead of burning you out. That's our mission.. to help you find something you love that you will continue to do for a lifetime.


Don’t give up. Give your unexpected added pounds a couple of weeks to work themselves out. If they don’t, step back and see if there’s any other aspect of your life that needs fine-tuning. We like taking a look at your food logs first, your sleep, your stress, you water intake first before you throw in the towel. Start with Fit camp for motivation, or if you live out of town, do one our beachbody challenges. Contact me about either at This email address is being protected from spambots. You need JavaScript enabled to view it. or 806-341-8679

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How to Transition to Healthier Eating without Dieting

How to Transition to Healthier Eating without Dieting

We are beginning our series on HOW TO EAT HEALTHIER WITHOUT “ DIETING “ In just  4 weeks, we will give you tools on how to Transition your current eating habits to these suggestions within a 4 week process- Like and share to show in your news feed .  Get the family or friends at work on board!

It’s often said that no one diet works for every individual. While this is true, you may have noticed that all our recommended eating plans target a similar goal: Eat more natural, whole foods and less junk. That’s because there are no secrets to healthy eating. There are strategies that can lead to various performance benefits, but 99% of the goal of eating healthy is to minimize junk / processed foods and get your diet to consist of real food (you know, the stuff nature makes).

This is a simple guide that really takes the “dieting” and calorie counting out and one we recommend to our clients Just starting out eating healthier and moving.. Outside of a small list of what you can’t eat, you’re free to chow down on anything. How hard can that be? You should also find that by making your transition gradually, the road to healthy eating is pretty easy.

Week 1
No junk. Eliminate junk food from your diet. That’s it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you’d like, but for Week 1, don’t be too hard on yourself. Just stay out of the 7-Eleven, fast food places and plan/shop for and prepare your food at home. THIS is key. . For many of you, this step alone will reap huge benefits.

Cheat Day: 1 Since no one’s perfect, you get a day to cheat. That’s right, a day where you can eat anything you want! A trick on cheat day is to listen to your body. At first, it’ll probably tell you it wants whatever you’ve been denying it. However, over time, it’ll start to crave nutrients you’re deficient in. Learn to read your body’s subtle signs. If you’re craving ice cream, you may be short on essential fatty acids. If you crave a hamburger, your diet may lack protein. By listening to your body and learning what it really needs in this way, you can make better food substitutions. It’s a way of getting in tune with yourself that will benefit you for your entire lifetime.

Weekly focus: Water. Not swimming in it, though that’s good, too, but staying hydrated with it. Most nutritionists say you should drink at least 6 to 8 glasses of water per day, but I say you should drink more. Shoot for a gallon (though don’t worry if you fall short). Yeah, that probably seems crazy but almost all of us walk around dehydrated for most of our lives, which not only hurts the way we function but also makes us hungry when we’re actually thirsty

. A glass of water when you feel hunger pangs both staves them off and helps you fill up faster when you do eat. As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but these sugary calories influence the way alcohol reacts with your body.

Good luck with week one ! . Keep us posted on how you are doing with week one by messaging us on our LiveWellFit facebook page. Consider  Attending  our Grocery Store tour  to learn how to read food labels and make the healthiest choices for success.

check out our fit camps and challenges where we go into more personal detail and hold your hand through this process..Check our CHALLENGE tab or contact us for Beginner programs -

Check our Our upcoming 2016 cooking and nutrition classes. 

Want to learn to Eat and  COOK healthier? the 60 day challeng is for you! 

 Contact us for questions at This email address is being protected from spambots. You need JavaScript enabled to view it.   or call 806-341-8679, or stop by during our office hours 8am-12  4:30-7:00pm  6020 Sw 33rd ( next to mrs. piggies) 





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Shrimp Salsa- Great protein source and gluten free

Shrimp Salsa-  Great protein source and gluten free

This is an easy - protein- rich salsa is a great addition to any meal!

Try it with gluten free seed crackers.

1 1/2 Pounds raw shrimp peeled and deveined
1 Large red onion finely chopped
2 Whole Plum Tomatoes seeded and finely chopped
1 Small jalapeno pepper seeded and finely chopped
3 Whole avocados peeled, pitted, and finely chopped
1 Bunch cilantro (about 3 ounces) finely chopped
6 Whole garlic cloves finely chopped
8 Whole Limes Juice Only
1 15oz tomato sauce
1 Pinch sea salt
1 Pinch ground black pepper ground
4 Cups celery, cucumber, carrots or other crunchy veggies – for dipping


In a saucepan, bring about 2 quarts of water to a boil over high heat. Add the shrimp and cook until just pink, 2– 3 minutes.
Drain the shrimp, reserving 1⁄4 cup of the cooking liquid, and transfer the shrimp to a large bowl of ice water to stop them from cooking further. Once the shrimp are cold, drain and chop them into bite- size chunks.
Add the shrimp pieces to a large nonreactive container along with the onion, tomatoes, jalapeño, avocados, cilantro, garlic, lime juice, and tomato sauce. Season generously with salt and pepper and mix well. Cover the container and put it in the refrigerator to marinate for at least 3 hours.
Serve as a dip with crunchy vegetables. Any leftover shrimp salsa can be stored in the refrigerator for up to 3 days.

- Want to learn more about Nutriton, How to make healthy recipes and get motivation to eat healthier?

Sign up for our 8 week

Nutrition and Weight Loss Series!

Tuesdays 7:30 pm  August 20th - Oct 10th!

$79 and inclues a 30 minute ONE ON ONE Nutrition Session !

Choose the NUTRITION and WEIGHT LOSS after clicking the Blue link below!

* Want to know about us? email This email address is being protected from spambots. You need JavaScript enabled to view it. or stop by our studio at 6205 sw 34th Amarillo, Tx

*recipe from Dr. Mark Hyman

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"Suzi is a woman on a mission.  She is all about helping all women get fit and live a healthier lifestyle.  Her motivation and expertise cannot be matched.  She truly cares about her clients."
~Cherra LaFleur

Before & After

Before & After


Before & After
"I feel amazing and I am so thankful I decided to do the challenge!"
~Tina Hicks
60 Day Challenge - Lost 24.75 inches
8.8lbs, 9.4 Body Fat and 98 BMI

Before & After