Delicious Egg Muffins

I love these egg muffins! They are easy to make, they store well and they are a tasty healthy treat! Enjoy! 

Delicious Egg Muffins

Servings: 12

Ingredients:

• 6 eggs

• Cooked veggies (onions, mushrooms, green onion, peppers, artichoke, etc)
• Meat (optional) – I like to brown a couple of diced chicken sausages (Trader Joes).
• 3 TBSP Coconut Milk
• 2 cloves garlic, chopped
• 2 tsps mixed seasoning (I use a Johnny’s seasoning blend, you could use whatever your favorite seasoning with eggs is)

What to Do:

1. Preheat oven to 350 and spray 12 cup muffin tin pan with coconut or olive oil. 1
2. Beat eggs together with coconut milk. Stir in garlic, seasoning, veggies and meat!
3. Bake for 30-35 minutes until tops turn golden.

These keep well in the fridge for 1-2 weeks (They won't last that long, my family eats them all in a few days!)! Enjoy!

Week 1 Insanity Max:30

Insanity Max:30

Before I started this new workout program, I was very nervous...in fact, I was literally losing sleep as the date got closer. In my head, there was this fear, a fear that I couldn't do it, a fear that I had gotten in over my head, but I had made the commitment to myself & my fitness challengers, so I was not going to give up! I was also in the middle of a 24 Days of  Fitness Challenge, so I knew there was no true rest day in my near future. 

Day 1: Cardio Challenge- a 30 minute workout of intense cardio that pushed me to my max at 12:39. Here is a little preview! 

Day 2: Tabata Power: I had never even heard of tabata until this week! It is strength training with "20 seconds on, 10 seconds off".  I loved the challenge of the 20 seconds and the 10 second recovery! THIS IS AMAZING! 

Day 3:  Sweat Intervals + AB ATTACK 1.0- I knew going in this would be 40 minutes, but I just took it one move at a time and one thing I can say about these workouts-is 30 minutes goes quick! I pushed myself to do 10 more minutes of ab work-because I really want abs-so I am willing to work for them. I was a sweaty mess, I maxed out at 12:26! 

Day 4: Back to tabata with Tabata Strength. I was looking forward to this, but to be honest my body was tired; I pushed through and I maxed out at 11:04. I really like tabata style, mentally I can stay motivated through the 20 seconds, knowing I will have a 10 second recovery.  

Day 5: Friday Fight: Round 1: OUCH! I was tired and my body was exhausted-but what I will say is, that feeling is more mental than physical. As I laid in bed, going back and forth in my head if I could get up and do this, I just got up and got it done. I maxed out at 8:26, and I followed the modifier most of the time. But once I was done, I felt great. These workouts are more mental than physical, your body will go where you mind will let it-you just can't let your mind give up first. 

There are many things I love about this new program, Insanity Max:30. I love the challenge of the workout, I love the motivation Shaun T. gives me everyday as I fight a little harder each day. I love that is it 30 minutes! After all, we can do anything for 30 minutes. I love that there is a modifier and that I can split the screen so I can see the modifier the entire time. I love how I feel when I am DONE! I love the nutrition program, which gives me portion control and helps me balance my meals with the proper amounts of protein, carbs & fats that my body needs! When you give your body what it needs, it gets rid of what it doesn't need (the extra weight).

I can't wait to share my results in 7 more weeks! I can already see my abs changing and I just feel stronger! 

Join my next challenge group and let me help you reach your health & fitness goals for 2015! If I can do this, you can do this! 

Email me at charfazio@gmail.com or 
find me on Facebook at https://www.facebook.com/charlene.fazio

Quick and Easy Breakfast

Avocado and Egg Toast

I love hard-boiled eggs! This easy, quick recipe is delicious. All you need is a piece of toast (I love Dave’s Bread), top it with mashed avocado, sliced hard-boiled eggs (it's better if they are warm) and a little salt & pepper! 

It is quite a treat! Enjoy!

5 Benefits of Drinking Water in the Morning

Drinking enough water is one of my biggest challenges, I aim to drink at least half of my body weight in ounces every day, but I don't always meet my goal! I am a teacher, and we are very limited on restroom breaks, so 5 days out of my week I have to plan my water around my day. One thing that has helped me is to get more water in when I first wake up in the morning . There are added benefits to doing this.

#1 Drinking water on an empty stomach purifies the colon, making it easier to absorb nutrients.

#2 Water increases the production of new muscle and blood cells.

#3 Drinking water helps with weight loss. Not only does it fill you up, if you drink 16 ounces of chilled water first thing in the morning, it will kick start your metabolism.

#4 Drinking water helps flush toxins from your blood which will help your skin glow! Who doesn’t want clear, glowing skin?

#5 Drinking water balances your lymph system. These glands help your body to perform daily functions, balance your body fluids and fight infection!

These are all great reasons to start your day with 16 ounces of water and continue to drink throughout the day!

The Perfect Hard-Boiled Egg

Why is this so hard to do? Maybe it's just me, after many years I have finally figured it out. YAY! And today I am going to share my secret to the perfect hard-boiled egg with you. 


1. Place eggs in a large saucepan. Cover them with cool water by 1 inch. Slowly bring water to a boil over medium heat; when the water has reached a boil, cover and remove from heat. 

2. Let sit 10 minutes. Before you place in an ice bath, shake the eggs in the saucepan so the egg shells crack. This will make them easier to peel.

3. Transfer eggs to a colander; place under cool running water to stop the cooking. In Arizona our tap water is rarely cold, so I place them in an ice bath to cool them. 

4. Eggs can be peeled and served immediately.

5. I love them warm topped with a little salt & pepper.

Enjoy! 

Get Rid of Your Thanksgiving Bloat!

Get Rid of Your Thanksgiving Bloat

Did you overeat on Thanksgiving? I went into the day with a plan of what my plate would look like and what cheats I would splurge on. I did a pretty good job sticking to my plan, but I definitely overdid the pie and I can already feel the Thanksgiving bloat coming on! 

Here are a few tips to help you get rid of your belly bloat as soon as possible! 

Tip #1 Start your day by drinking lemon water & continue to hydrate all day! The lemon is going to help flush out the toxins and the hydration will help get rid of any water you are retaining. Usually when we overeat, we eat more sodium than our bodies are use to, so we retain water. The best way to get rid of the water weight, is to drink more water! Aim to drink at least half of your body weight in ounces. 

Tip #2 Replace a meal with a green juice! By taking out the fiber you are giving your digestive system a break while flooding your system with nutrients. If you don't have a juicer, they now sell great whole food juices at many local grocery stores. 

Tip #3 Exercise! Usually after a day of overeating, you don't want to move your body. So, start with yoga and focus on your breathing and stretching. I promise you will feel better! I have never known anyone to regret a workout! Not into yoga? Take a walk. 

Tip #4 Drink tea! Not only with this aid in your hydration, but two cups of herbal teas is known to decrease bloat within 24 hours. Choose a decaffeinated herbal tea like Chamomile tea.  A personal favorite of mine in mint tea,  I drink Tazo Refresh Tea daily. 

Follow these simple steps and you will feel better with your belly bloat gone in 24 hours. 

Thanksgiving Survival Guide

Tips to survive the Thanksgiving Food Fest

I have worked very hard to reach my health & fitness goals, so I have no plans to go completely off track tomorrow. Instead, I am going to go into the day with a plan! 

1. Eat a healthy breakfast-Start your day with a couple eggs & a piece of whole grain bread...maybe even add in some greens. You don't want to go into your main meal hungry!

2. Choose appetizers wisely-I rarely think bread is worth the calories, so I will choose veggies and/or fruit as an appetizer. If you are leaving your home for your Thanksgiving meal, offer to bring an appetizer, this way you know you will have healthy options. 

3. Choose your favorite as your cheat-Every year I put things on my plate that I don't really enjoy, but I eat them out of respect for the person who made it. This year, I will be respecting my goals and eating only what I will really enjoy! This means my plate will include turkey, sweet potatoes, a quinoa dish (I am bringing this) and a green salad (I am bringing this). I already know that I will pass on the bread, the stuffing, corn casserole and the mashed potatoes and gravy-if I don't love it-I will be passing on it this year. WHY? Because I will be having apple pie (I am making this as well)  & a glass of red wine as my cheat. 

4. Try to get your workout in-I plan to get my workout done first thing in the morning, so I stay on track. Just find the time! You're worth it. 

5. Enjoy yourself-Have a wonderful time with your family & if you go a little more off track than you planned, forgive yourself and get back at it on Friday! 

Happy Thanksgiving 

my healthy & fit friends! 

Sunday Meal Prep

Sunday Meal Prep

I spend my Sunday getting ready for the week ahead. It goes beyond the typical laundry and grocery shopping I have always done. 

The first thing I do is get my calendar all set for the week, between my husband's schedule as a high school basketball coach, my daughter's commitments, and my own, we are a very busy family. My first priority is to get my 30 minute workouts scheduled, not only the time, but I schedule the specific workout I am planning on doing that day. My fitness is  a top priority for me, so I make sure to schedule it at a time when there will be no interruptions.

I also spend a few hours in my kitchen meal prepping for the week. After my calendar is set, I have a better idea about our dinners for the week. I drink my Shakeology for breakfast daily and I always have my two snacks ready to go. My lunches and dinners vary a little. Once a month I make extra crockpot meals that I freeze for weeks when we are really busy & I will just need a few dinners. I am most successful when I go into the week well prepared with meals and snacks ready to go. It is always worth my time on Sunday!

When I started meal prepping I was quite overwhelmed, but now that I have been doing this every Sunday, it is now a way of life for me. I don't see myself ever going back to life before...when I found myself in a local drive-thru several nights a week. 

Fitness Advent Calendar

I am so excited for the holiday season to kick off! I love everything about this time of year! Isabella and I will spend the entire day after Thanksgiving decorating the house for Christmas!

When I was young, my mom always bought me an advent calendar to count down to Christmas! I would open a new one every morning to be greeted by a delicious piece of chocolate. I have carried on this tradition with Isabella and she loves it just as much as I did. But this year, my advent calendar is all about health & fitness.

I will be counting down to Christmas with 24 days of workouts, 24 days of drinking Shakeology & 24 days of eating clean! And to be honest, I can't wait! This fitness challenge group is going to hold me accountable during the entire month of December, which is a month centered around food! I have worked very hard to get where I am and I don't want to undo that work by making bad choices. I will absolutely enjoy every moment of this festive season with my friends & family, but I will also honor my commitment to my health.

Join me and the other fitness challengers and make a commitment to ringing in 2015 being healthy, fit and feeling AMAZING.

Join the event at https://www.facebook.com/events/307201449490268/?ref_dashboard_filter=upcoming

Or send me an email at charfazio@gmail.com

Char