We are more than just personal training. We empower clients with practical tips and tricks that make getting and staying fit for the rest of their lives realistic!
Today we share with you just one of the many tips we empower our clients with. It's what we call,
"Lean Living Hacks".
Enjoy your free gift form us and if you desire to know more, be sure to request info on your complimentary Fitness Assessment and Goal Setting session.
Congratulations!
You have taken your first step toward finally obtaining
lifelong fitness by learning the first steps in what we call
"doing the 180°".
Below you will find your free gift:
"Do the 180°" Lean Living Hack #1
Discover How To Turn Family Meals Into
Fat-Burning Muscle Building Meals in Under Five Minutes
Training. Nutrition. Results!
180° Fitness, we are the Total Package for your new direction!
Your Free Gift
Mushroom Onion Cheeseburger to Mushroom Onion Rice Bowl in 5 Minutes
This has to be one of our ultimate meal transformations as the first looks nothing like the second, but tastes so very similar without all the "sin"! 180° hack used here. I always cook extra rice etc when I cook it for a meal for the family so that when I need it just for me I have it already made. If you do not have any rice cooked ahead you'll just want to cook yours while the burger is on the grill. Even so, the actual extra time this takes is how long it takes to measure the rice out.
The 5 minute "do the 180°" hack for this meal transformation: Don't add sliced cheese to your burger, crumble your burger, serve on top rice bowl instead of a bun!
Ingredients for all
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2 Lb Extra Lean Ground Meat (Beef, Elk, Venison)
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2 Packages Grill Mates Steak House Burgers Roasted Garlic and Sauteed Onions "Mix-ins" (This has only one gram of sugar in it, less than Brussels Sprouts!)
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Small to medium onion, Juliane
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1 lb of fresh mushrooms, sliced
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2 tsp minced fresh garlic
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Extra Virgin Olive Oil spray
For them
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Burger buns
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Sliced cheese
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Burger toppings of choice
For me
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Serving of Rice I used Wild Oats Long grain white and Jasmine Rice, but you can use any mix of brown or wild you prefer (it is best to stay away from white rice.) I always cook extra rice ahead whenever cooking it for dinner, so I have this extra serving already prepared in the refrigerator ready to be heated up for tonight's dinner.
Instructions
Mix the burger with the Grill Mates Mix, make patties andgrilltil cooked through. This recipe will make 4 large, thick burgers, 1 of which you will use for yourself and "crumble it" after its dong grilling.
While the burgers are grilling spray your frying pan with the Extra Virgin Olive Oil and then saute the onion and mushrooms with the garlic until the onions are tender.
Serve for yourself:
Dish a serving of rice (typically 1/2 - 1 cup of rice cooked, depending on your goals and body type) in a bowl.
Crumble your "burger" and mix in your portion of the sauteed vegetables. Add this meat mix to the top of your rice bowl. serve with a side salad or greens.
For them:
Melt cheese on their burgers and serve with buns and all the burger fixing your family likes and a big side green salad.
To learn more about how to do the 180° visit our about page or request a free fitness assessment. See what our clients are saying here.
**This recipe is the creation and property of 180° Fitness. dothe180.com All Rights Reserved
Tater-tot Taco Casserole to Low-Carb High Protein Taco "Casserole" in 5 Minutes
The beauty of this is with only 1 extra step that takes less than 5 minutes extra you have your self a healthy version of "comfort food" that you can feel good about!
The 5 minute "do the 180°" hack for this meal transformation: Cut and par-boil fresh cauliflower. Separate your meat from theirs.
Ingredients:
For them:
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Tater-tots OR frozen O'Brien potatoes--(cooked as the package suggests) Enough to line the bottom of the baking dish you are cooking the casserole in.
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15 oz can of chili beans, the ones with the chili spices in the beans (but not actual "chili")
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1 Cup Shredded Cheese (cheddar or fiesta blend) 1/4 to mix in and the rest to top the top of the casserole
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Baking pan about 9x11
For you:
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Cheese- whatever portion of cheese that is correct for your nutrition goals. Most likely 2 - 3 TBS shredded cheese per serving. I am making two meals in this one dish so I have 1/4 c cheese set aside to top my casserole with
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Approximately half a head of Cauliflower chopped so it's in small florets, about the size of the potatoes. Then par-boil it so they are cooked tender, but nowhere near "mushy" or overcooked. Should be about the tenderness you would cook potatoes too for potato salad, cooked tender but still firm.
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When cooked drain the cauliflower well, I pat with a paper towel to completely dry
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Small Baking pan, mine pictured above is about 5x6 and I am making two servings from this for me, one for tonight and one for later. A meat loaf pan would work well, too, you'll just have thicker layers.
For Taco Meat:
(I used 2lbs meat for my family size and that way I also have extra for lunch, adjust your meat to the size of your family)
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2 lbs extra lean ground meat of your choice
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1 small onion diced finely
Taco Seasoning Mix (perfect for 2 Lbs of meat, adjust as needed)
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2 TBS chili powder
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3 tsp cumin
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3 tsp paprika
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2 tsp Mexican fried oregano (you can use regular)
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1 tsp salt (or more to taste)
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1 tsp garlic powder
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1 tsp onion powder
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1/4-1/2 tsp cayenne pepper (to taste)
Toppings:
Them Sour Cream/ You Non-Fat Greek Yogurt
Shredded lettuce
Diced Tomatoes
Diced jalapenos
Diced Green onions
Whatever topping you all like on tacos have on hand. Just remember, guacamole, sour cream, olives, those add fat to the meal.
Instructions:
Cook tater-tots or O'Brien Potatoes as directed on package. (For O'Brien I just zap them in the microwave for a minute so they are not frozen and starting to soften and then dump them in the baking dish and they will finish cooking through in the casserole dish. Tater-tots need to be fully cooked)
While potatoes are prepping prepare your cauliflower as directed earlier, and cook taco meat portion of the dish.
Cook ground meat and onions together until browned, rinse and drain well
Mix the Taco Seasoning recipe into the ground meat, add a few tbs of water or a tbs of sugar-free tomato sauce and 2 tbs of water. Bring to a boil and simmer until all liquid is absorbed into the meat, just like regular taco seasoning mix.
REMOVE YOUR PORTION OF MEAT and set aside. I personally take out about 10 oz (1 1/2 cup) because that is how much protein I need for two meals.
Take their meat mixture and add the can of chili beans and the 1/4 cup grated cheese reserved for them, mix together.
Assembly:
For them:
When Potatoes are done cooking line your baking dish bottom with them, nice and snug, like a potato crust.
Layer their meat mixture on top
Top with cheese and add back into the oven at about 350° until warmed through and cheese is melted.
For you:
Line your baking dish with your cooked and drained cauliflower, nice ans snug
Layer your meat on it
Top with your cheese
Pop in the over to warm through and melt the cheese
Serve with all the toppings set at the table
To learn more about how to do the 180° visit our about page or request a free fitness assessment. See what our clients are saying here.
**This recipe is the creation and property of 180° Fitness. dothe180.com All Rights Reserved
Creamy Tuscan Garlic Chicken Pizza
Who doesn't like pizza?
But how can you make it healthy with all the carbs and fat! You learn to cook my invention; The Healthy 180° Fitness Cream Sauce.
Yes, it is healthy.
Yes, it is low fat.
Yes, it is low carb.
Yes, it is so delicious! your whole family will love it, which means for this meal the only switch needed here is the crusts, and less cheese. Simple!
The 5 minute "do the 180°" hack for this meal transformation: Spread your sauce and toppings on a "Flatout Protein up, Carb down" flat out instead of a normal pizza crust. Toast your flatout under the broiler for 2 minutes before adding sauce toppings. (Yes. It really is that simple of a switch because everything else on the pizza is going to be healthy!)
My favorite is a white sauce pizza, which has more of a Mediterranean flair, so that is how I made this one. But, you can use the Spaghetti sauce instructions (minus meat) for a red sauce as well and they switch out the crusts and add your preferred toppings if you'd like it that way. I think Creamy Tuscan is the best way to go though!
Ingredients for them:
Regular Pizza Crust, your favorite brand, medium size 10ish inch crust
Ingredients for You:
Flatout Protein Up-Carb Down flat our flat bead.
All you will do is put this on a pizza tray, and "toast it" under the broiler for maybe 1-2 minutes until it's just slightly toasted. This makes it not get soggy from the sauce.
Ingredients for all:
(this will make one medium pizza crust and one flat out crust)
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1 c low-fat cheese cottage
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1 c Half-fat evaporated milk
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1 1/2 tablespoon Italian seasoning (crushed)
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1-1 1/2 teaspoon garlic salt I like to start with less and then sprinkle some in as it's cooking to taste
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2 teaspoon garlic powder
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1/2 c Parmesan cheese (not fresh but from the shaker)
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1/4 of a cup Julienned sun-dried tomatoes, not in oil
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2-3 cups fresh spinach
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Approximately 14-16 oz of chicken breast, cooked and chopped. I actually cook mine in a basil tomato marinade ahead, cooking double one night and then use the leftovers for the pizza the next; but any chopped chicken breast will do.
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2 c Italian blend cheese; I set aside 1/4 cup for me as this Flatout crust a will make two servings for me. The rest will go on their pizza.
Suggested Toppings (can add or take away what you'd like)
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Chopped artichoke hearts (in water, not oil)
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Chopped olives/Spanish/Greek/black
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Chopped mushrooms
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Big sliced red onion
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Turkey Bacon Crumbles
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Crumbled Feta
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Roma tomatoes
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(Keep in mind for your portion, the olives, feta, and bacon will add more fat so use sparingly)
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Extra virgin olive oil spray
Blend first 5 ingredients in blender until completely creamy smooth
Spray skillet/pan with olive oil
Add blended cream sauce and whisk continually on med-high, keeping to a steady boil
Add Parmesan cheese once a rolling boil begins and turn down to medium-high.
Whisk over medium high heat until thickened
Add Julianned sun-dried tomatoes the last minute it's on the heat. ( add more as topping to pizza if desired.) Add spinach to sauce, stir til it wilts. *(You can remove the spinach if your kids wont eat green things. )
Remove from heat, it will thicken even more as it cools slightly.
Toast your flatout crust as instructed while the cream sauce cools.
Once cream is thick spread on your flatout crust and their regular crust.
Top with chicken (around 6 oz for you and the rest or theirs.)
Add toppings: For them, I then add a light layer of cheese and then the toppings they want with another light layer of cheese on the top. For mine, I just add my toppings directly on chicken and then top with my 1/4 c cheese (because mine will be a little less cheesy)
Bake in the oven according to the instructions that came with the crust you purchased. Check yours more often as you don't have a thick crust, you will want to cook yours until its until warmed through which may take a little less time.
To learn more about how to do the 180° visit our about page or request a free fitness assessment. See what our clients are saying here.
**This recipe is the creation and property of 180° Fitness. dothe180.com All Rights Reserved
Guiltless Spaghetti
Awe, Italian. Delicious, comforting but so high in fat and carbs! With this Do The 180° trick you can have a no sugar added, healthy homemade Italian meal without any guilt and only one 5 minutes extra step to make it that way!
The 5 minute "do the 180°" hack for this meal transformation: Slice and par-boil fresh zucchini. (pssst. If you make zucchini the side dish for them then this is NO extra work at all, you just don't eat the pasta!)
Ingredients for sauce:
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1 Lb Extra Lean Ground Meat (beef, turkey, elk)
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5- 8 oz cans of sugar-free tomato sauce, Make sure it has no added sugar/corn syrup etc in the ingredients. Kroger Brand is a good example.
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1 small can mushroom pieces
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1 can olives, drained and sliced
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2 1/2 - 3 tsp minced fresh garlic
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1-28 oz can stewed tomatoes, Italian Style, drained (I like Italian style because I like the bits of green peppers onions etc that it adds. We can our own so if you do as well this is QT jar)
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1/4 C + 1 tsp dried Italian Seasoning Or 3 TBS dried Italian Seasoning + 1 Tsp FRESH chopped basil -- to taste.
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Note on seasoning. I find "crushing/rubbing" the dried herbs as I add them lends to a better flavor. I also like best the version with the fresh basil added, but if you don't have fresh the first version is also very delicious. Also, remember when adding fresh herbs they give better flavor if you add them to the end of your cooking, so add the fresh basil the last 10 or so minutes of cooking.
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Sprinkle of garlic salt, to taste
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Small pinch of crushed red chills
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1 cup diced onions (if your stewed tomatoes don't have onions)
Top with Parmesan or Italian blend grated cheese
For them:
-
spaghetti noodles
For you:
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Small Zucchini, cut in slices or with a zoodler
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Do The 180° Tip: You will only need a small zucchini (or less) tonight, but it only takes a few seconds more to slice 2 zucchinis up and no longer to cook it, so I always cook extras of things like sweet potatoes, rice and zucchini so that I have it already available for later in the week when I need it again, and it took me almost no extra time at all to "meal prep"!
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Brown the meat and if using onions cook them with the meat as it browns.
Add to pot along with all other sauce ingredients, except the fresh basil if using it.
Bring just to a boil then turn down and let cook on a very low simmer for at least 30 minutes more or as long as you like. Spaghetti is one of those dishes the longer you let t cook together, the better it tastes. **See Below for Crock Pot version!
At the last 10 or so minutes of cooking add in the fresh basil if using it.
When you have about 20 minutes left of cooking time for the sauce, cook their pasta according to package instructions and your zucchini. while pasta cooks.
To Cook Zucchini:
Rinse zucchini
With skin still on it slice in rounds (as pictured) fairly thick, maybe about 1/4 inch. Or use your zoodler and make "noodles" out of it, your choice.
Place zucchini in a boiling pot of water. You will want to be sure to cook Zucchini just until cooked tender, but not at all close to soft or mushy. You don't want them Crisp but you want them firm, like a noodle would be, not mushy. This takes less than 5 minutes, check them regularly.
To Serve:
Serve theirs as usual. The only thing different you have to do for yours is take the five minutes to slice and par-boil the Zucchini. You replace the pasta with healthy veggie carbs of Zucchini and wallah! A healthy Spaghetti dinner in less than 5 minutes extra cooking for you!
Top with cheese. Be sure yours is a healthy portion (example; 1 oz/two tbs) not smothered in cheese.
**Simple step to make this a Crock Pot meal:
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Brown meat and onions (if using) as instructed
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Add meat into the crock pot along with all sauce ingredients --- this time you will want to reserve a little of the juice from the jar of stewed tomatoes and add it to the pot for liquid
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Put on low and let it cook through the day.
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When you get home all you need to do is cook the pasta and zucchini and make what side dishes you will be serving!
At 180° Fitness, I teach my clients how to do a lot of Crock Pot cooking for healthy meals. If you'd like to get a sample of these tips and recipes I teach to my clients, click here and receive these recipes and tips as our free gift to you!
To learn more about how to do the 180° visit our about page or request a free fitness assessment. See what our clients are saying here.
**This recipe is the creation and property of 180° Fitness. dothe180.com All Rights Reserved
Chicken "Nuggets" to Parmesan Ranch Chicken Breast
in Less Than 5 Minutes
This Breaded Parmesan Chicken Tenderloin (the "nuggets") recipe is still absolutely the most requested "meal to come home to" when my adult children visit. I made it all the time when they were growing up (and when I was fat) but with a tiny, less than 5 minute 180° hack I can still make them their favorite meal when they visit and have a delicious version for me!
The 5 minute "do the 180°" hack for this meal transformation: Rather than dredging your tenderloins through oil and cracker crumbs you dredge yours in the egg white wash. That's it!
Ingredients for all:
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About 16-18 Chicken Tenderloins. (If you prefer whole breasts this is about 4-5 breast.) You will set your portion aside. If this is just for one meal for you, that would be about 4 oz/1 breast
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Extra Virgin Olive Spray
Ingredients/instructions for them:
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1 1/2 c finely crushed Ritz crackers
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1/2 c Parmesan cheese (not fresh grated, but the kind in the shaker)
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1/3 tsp garlic powder
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1/2 TBS dried parsley flakes
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1/4 c olive oil
Mix together the first 4 ingredients in a bowl.
Set oil in a second bowl
Dredge their tenderloins in oil and then place in the cracker mix, being sure to coat the chicken well.
Pace on a cookie sheet sprayed with olive oil spray.
Ingredients/instructions for your tenderloins:
All you need to do for your simple change is take 1 minute to mix these ingredients in a bowl. Sprinkle salt and pepper on your tenderloins and dredge them though the wash. You can cook them on the same cookie sheet with their "nuggets".
180° Ranch Egg Wash
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2 tsp ranch dressing mix (dry out of the package)
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1 egg white
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2 TBS Water
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2 green onions, diced
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Sprinkle of dried parsley
Whip together in a bowl
Coat your tenderloins by just dragging them through the wash. (this amount should coat about 8 oz of chicken)
Place on cookie sheet with their chicken "nuggets".
Cook at 350° (depending on oven) for 15 min or until juices run clear. Depending on how thick your tenderloins are this could be up to 20+ minutes so if they are "nugget size" it wont be much longer than 12 minutes. If they are full tenderloin size check at 15, flip over if you'd like and continue cooking until juices are clear, but no longer! This will be possibly another 10 minutes. Check often.
If you want them a little "crispy" then in the last minutes turn the broiler on and let them "toast". But watch them carefully and be sure they still have a minute or two more cooking time for the chicken so that this doesn't dry out the meat.
To learn more about how to do the 180° visit our about page or request a free fitness assessment. See what our clients are saying here.
**This recipe is the creation and property of 180° Fitness. dothe180.com All Rights Reserved