Green Chicken Wrap

My test kitchen adventures are really coming together! I took a risk with this one and it turned out really great. The veggies I used aren't common on your standard wrap so I was a little skeptical in how it would taste. I can tell you right now that this is one of the best tasting lunches I've made to date, which means you all have to try it asap! 

This is what we've got:

  • 1 medium wrap (choose what you like best and what is part of your personal menu)
  • 1/2 cup seasoned chicken (small pieces)
  • 1/2 avocado
  • 3/4 cup green beans
  • 1/2 cup broccoli
  • 1/2 cup mushrooms
  • 1 handful spinach leaves
  • Dash sea salt + pepper to taste
  • Minced garlic optional

This is how it'll come together:

  • I used an antibiotic-free chicken leg from FreshDirect. I took off the skin to avoid the saturated fats and pulled off whatever meat I could get and put it in a sauté pan with 1 tbsp EVOO. 
  • Next, throw all your veggies in with the chicken. I used frozen green beans, pre-sliced mushrooms, and an organic head of broccoli. 
  • Let everything cook in the sauté pan. Be sure if you're using frozen veggies that they are cooked all the way through. 
  • While thats sautéing, getting nice and browned, throw your wrap in the microwave for 12 seconds. Take it out and spread your avocado evenly over the warm wrap. It's OK if it's a little chunky. Then, take your spinach and place it evenly down the middle of the wrap.
  • From there, check on your mix. Once everything is cooked all the way through and has a touch of brown on it, put it over the spinach, add your salt and pepper, fold and enjoy! 

YUMMMM!! 

Filling, balanced + tastes delish. Feel free to make a larger mix using the entire bag of whatever veggies you have and save an extra serving for tomorrow or to munch on later! 

*For a vegetarian version, swap out the chicken for 1/2 cup kidney or white beans.

*For a low-carb version, swap out the wrap for a bed of greens, or just eat the mix solo!

Your August Nutrition

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Let's Talk Nutrition
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SIMPLE. HEALTHY. EATING.
Snacks ruining your clean eating? Think simple, healthy eating. Here's some of my favorite healthy snacks:
  • Everything hummus + tricolor carrots
  • 1/4 cup mixed nuts + plain Greek yogurt + drizzle honey
  • Frozen grapes
  • Whole wheat or flax cracker + roasted eggplant spread
  • Shrimp with fresh lemon
1-1 TRAINING | THE SERENAFIT LEAN MEAL PLAN

SerenaFit Tip: Clock that protein! Be sure you're loging at least 90-100g of quality protein each day to keep yourself on track, looking toned, and feeling satisfied so you won't unhealthily snack.

Balance your workouts with my SerenaFit Meal Plan. It's a simple way to add a healthy lifestyle change and should be part of everybody's SerenaFit experience. If you need a more intensive meal plan, we can discuss a custom plan. Then, pair your Meal Plan with Accountability Calls. During these calls, we will review your weekly food journal, workout regimen + work through your challenges. 

Cue up sessions anywhere, using a strong internet connection on your cell phone, tablet or laptop. You'll never regret a workout. <3

1-1 ONLINE TRAINING
ON THE BLOG | THE 411 ON ELECTROLYTES
Electrolyte Replacement Featuring Olivia Neely
For many people, a poor diet that’s high in processed foods containing lots of sodium, but low in other electrolytes like magnesium or potassium, paves the way for a dangerous imbalance. To prevent dehydration and restore electrolytes, focus on these foods...
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NEED SOME MORE NUTRITION INSPO? TRY THESE:
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(HEALTHY-ISH) COCKTAIL TIME!
Summer means seaside sips! Try this healthy-ish cocktail with Maris Rose. How cute is the can?! 

In a cocktail shaker: Maris Rose, 4oz white wine + 3 frozen strawberries + splash of seltzer, West Indies flavor of the Spiked Seltzer, 1 oz gin + fresh lime juice + lime wedges + soda water.
NEW PARTNERSHIP WITH SQUARE ORGANICS
SerenaFit All Access Members will be receiving a special discount with Square Organics this Fall. Square Organics are delish plant protein bars delivered straight to your door. I'm obsessed! 

They're even socially responsible -- Square Organics makes a quarterly contribution based on net sales to the nonprofit, Not For Sale, an organization that creates projects around the world supporting thousands of lives back to freedom.

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FREE 7-DAY TRIAL | SERENAFIT ON DEMAND
SerenaFit On Demand is dedicated to fitting in workouts into your busy lifestyles. In addition to On Demand Workouts, we provide LIVE virtual workouts and 1-1 training straight from the location of your choice. Cue up sessions with a strong internet connection on Google Hangout! 

Not a member? Get your complimentary 7-day trial today.
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Oatmeal Cookie Protein Shake

I have some chocolate protein powder in the house which I'm trying to use up so I got a little creative with the flavor today. Normally my go to chocolate powder shake is a peanut butter banana concoction, but I swear, ever since I turned 30 my taste for things change on a weekly basis! So I wanted to try something new. 

I vibe with oatmeal cookies (who doesn't?) and I had the ingredients sitting in the house so I whipped this up! It ended up tasting JUST like an oatmeal treat and the chocolate wasn't overpowering the overall taste. Try it! Great option as a post workout recovery shake. 


Ingredients:

8 oz unsweetened vanilla almond milk

5 small ice cubes

1 scoop chocolate protein powder

1/4 cup dry rolled oats

1 tbsp cinnamon

Drizzle honey

(Add collagen peptides, supplements + vitamins based off preference) 

Blend + enjoy! 

265 cal | 25g carb | 7g fat | 29g protein

Top with dash of cinnamon or sprinkle chocolate chips! 

#serenafitanywhere

 

3 Ingredient Chicken Salad

Lunches can be tough to figure out, but with my homemade chicken salad it makes things a lot easier. I've been whipping up this recipe almost every day and pair it with a whole wheat cracker or piece of Ezekiel toast to create balance.

It's protein packed and is SO good!

 

The amounts listed below equal two servings: 

1 can chicken + 2 tbsp vegan spread + 2 tbsp everything seasoning

320 calories | 17.5g fat | 6.2g carbs | 32.5g protein

Don't Run Another Mile Until You Know These 3 Things

Being a coach for over ten years now, I've worked with many people focusing on many different types of goals; running a half marathon, swimming faster, lifting heavier, toning up, losing weight for a wedding and general better nutrition to name a few.

The one thing that always makes me nervous is when a client says they're going to start training for a long race (long being over 6 miles). People think races are a quick fix to getting in shape. However, to run a good race and to feel great while doing it, requires a systematic approach, not a random attempt at pushing yourself to new limits without a proper fitness plan to back it. Most people I see just kind of decide to sign up for a race and then go without much planning, and that’s where things can get scary. Here are some easy modifications you can make to your running routine to keep a healthy, injury-free training schedule: 

  • Incorporate 1-2 days of cross training, weight training, & hill incline walks. Most people just use running to train for races; This is a real easy way to get hurt. To prevent this, remember to back up your running with 1-2 of the following activities each week:
  • Cross Training. Cross training (CT) focuses on agility, speed drills, quickness + (core) strength; all things that create a unified muscular system, that help you to get from point A to point B efficiently. If you don’t include CT days in your plan, you’re putting yourself at a very high risk for injury which is very real. Up to 79% of runners get sidelined with an injury at least once per year. This can set you back for a really long time. Rest days are equally as important which could range from stretching to light yoga. One example of cross training I particularly enjoy are  sprint drills. Sprinting on any machine or outside has been proven time and again to cut belly fat and sky-rocket your metabolism. Think about trying 10 rounds of 10 all out sprints at a challenging pace. The only thing you’ll see are results.
  • Hill Incline Walks. Fire up those hill incline walks. I’m obsessed. I use a treadmill and set the incline to 3.5-4.0% and the speed to 3.5-4.0 and power walk the heck out of a 30-45 minute session. My abs are flatter, my booty is lifted and my legs are toned. This is real and I feel fabulous after every workout. I’m sure to pump my arms to get in that upper body toning, lift and pull back strong with my strides to really target and tone my backside and engage my core to maximize my efforts in creating that waistline I love. No treadmill? Find some terrain that has rolling hills, stairs or bleachers to get in a similar workout.
  • Weight training. Weight (or strength) training is lifeblood. When done properly the benefits include a balanced muscular system, decreased back pain, lower body fat, toned mid section, increased energy, increase disease prevention and better mood. I lift weight from 5-25lbs 3-4x a week and it pays off when I fit better into my clothes!

 Keep Your Nutrition in Check. What do your pre, mid and post run snacks + meals look like? What’s your hydration strategy? I highly highly recommend working with a coach 1-1 about this. There are many options depending on your distance, body type + goals.

Customizing your training nutrition is essential in avoiding weight gain, which happens far too often because of the shock factor calorie burn, post run. There are ways to avoid this! You’d easily burn 400-700 calories on a longer run but that’s not a pass to drink beers + eat pizza. Hydration before, after and during is a key element to prevent cravings for foods like that. Though make sure to refuel with drinks high in beneficial nutrients + minerals, not ones with a ton of sugar like the ones you’ll often find in the running section of sports stores. My favorite hydration option is coconut water. According to Chhandashri Bhattacharya, Ph.D, coconut water “has five times more potassium than Gatorade or Powerade. Whenever you get cramps in your muscles, potassium will help you to get rid of the cramps. It's a healthy drink that replenishes the nutrients that your body has lost during a moderate workout." The American College of Sports Medicine recommends 16-20 ounces at least 4 hours before exercise and 3-8 ounces every 15 minutes during exercise.

Remember to stretch and rest. Taking 2 days off a week is essential to any progressive training routine. Your body needs time to relax, unwind and recover from strenuous activity. When it comes to running, lots of clients come to me with tight hamstrings or IT bands (the muscle that runs down the side of your leg) and glutes. It goes without question that you have to stretch these paint points DAILY in order to avoid strain.

Foam rolling, using a tennis or lacrosse ball for trigger point therapy and muscle release can prove to be super helpful. Practicing a lesser challenging flow like yoga offers another great way to recover through breathing and meditation. Active stretching like slow and low impact aerobics or mat work can help to open your hips, keep your core strong and your body from tightening up. Listen to your body and answer with what you feel like with help you become a more functional athlete, rather than the faster runner out there.

Overall, my personal experiences with running have ranged from great to decent to bad. Running when I was 21 was pure fun. I flew through those finish lines. Running when I was 28 was more challenging and harsh on my body post race. Running long distances now at 32 is not always enjoyable and hurts my shoulder from an old injury that I never fully recovered from. Though throughout my experiences, I’ve felt my best during the times I’ve incorporated the essentials I mentioned above into my training routine. I hope you’ll learn from my mistakes and progress!

 

Throwback: How to dress well with Lindsay Miller

It's always good to be reminded that how you dress reflects how you want to rep yourself. I used to always go for the baggy shirts and old school gym shorts when I worked out. Now, it's about trying new styles, colorful leggings + cute sports bras! I love it. When you elevate your personal appearance, you elevate your life. Simple as that. 

I met with Lindsay Miller a few years back, who sat with me and chatted about what it takes to feel great in your own skin. Spoiler alert: It doesn't take much! 

Cue up our chat on your walk in to work today and think about how you can add a few new pieces to your wardrobe this Fall. Take a risk! Grab that leather jacket. Rock the bright skirt with tights and booties. Dust on that purple eyeshadow for a fun pop :) Standing out is a good thing. You got this girlfriend. 

 

 

The SerenaFit 5

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My monthly guide to healthy picks, events + more!
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It's time for this month's SerenaFit 5! Check out what I'm currently up to and loving:
All natural deo is the way to go!

Free of aluminum, propylene glycol, parabens & phthalates. Certified vegan & cruelty-free. Best way to stick fresh, while avoiding toxins! It's essential we avoid harmful chemicals as women to support our overall health. 

Shop Schmidt's Natural Deodorant here. 
Hang out with me at Julian Abele Park on Saturday, July 28th!

Meet me at Julian Abele Park on Saturday, June 28th! I'm sponsoring my favorite community space during their Music & Mist Summer Concert Series. Visit my table to chat about workouts, nutrition, and enter to win a raffle from Rodan + Fields and more from Core Water and Sip n Glo :) 

I'll only be there on June 23rd, but the series is on select Fridays until September! Bring a blanket, cooler, chairs and enjoy the free entertainment. The music series will feature a variety of musical acts. 

Click here to access the Community page with the FB event link button. 
Trace Mineral Drops are my current wellness favorite! 

I met with Olivia, my integrative nutritionist the other week, where she told me how deficient we all are in minerals. With over-farming and repeated uses of the same soil to grow all of our fruits and vegetables, the soil will become depleted of all of the minerals contained in it. Minerals are extremely important in many, if not all, of the functions of every organ in your body. Time to give these Trace Mineral Drops a shot. They're only $7! 
For a night in, there's nothing more enjoyable than cooking with a glass of wine and relaxing to music in the background. 

Jazz for Wine Tasting playlist on iTunes. Listen to it here! 

Jazz is one of my favorite genres of music. I think it can transform a space and create such a positive energy. I love having this play in the background while I write or when I'm cooking!

13 Reasons Why

This Netflix feature is about teen stress, peer pressure, influence, personal growth, bullying + the emotions that come from it.

We are very intrigued, but warning, it can get a little intense. There has been a lot of discussion around the pros and cons of this series and some of things it may have left out. 

I highly recommend viewing with a friend to become aware of this thought provoking presentation of teen suicide.  

Learn more here about viewing options. 

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Lower Body Sculpt Preview

Lower-Body-Sculpt

To tone and sculpt your lower body, booty and legs you should create variety in your routine. 

Check out the preview video here or watch the full-length version as a member on my All Access Subscription. 

Not a member? Click the All Access tab to get started on your free 7-day trial! I guarantee you'll love it.  

Have a great workout!

xx, Serena