Here’s a pasta salad recipe that you can indulge in while still getting flat abs! The secret is to use a vegetable peeler to turn zucchini into long pasta-like strands. This recipe is filled with fiber and is the perfect side to a lean chicken breast.

Servings: 4

Here’s what you need:

3 organic zucchini
1/2 cup organic cherry tomatoes, quartered
2 Tablespoons olive oil
1 clove garlic, crushed
juice from 1/2 a lemon
1 teaspoon dried basil
dash of salt and pepper

Trim the zucchini ends. Peel down the length of each zucchini until you reach the seeded center, creating long, noodle strands.
Place the noodles in a medium bowl, add the quartered cherry tomatoes.
In a small bowl combine the oil, garlic, lemon juice, dried basil, salt and pepper. Pour over the noodles and mix to combine.
Chill for at least 20 minutes in the fridge.
*Optional, garnish with drops of balsamic vinegar glaze before serving.

Nutritional Analysis: 92 calories, 7g fat, 68mg sodium, 7g carbohydrate, 2g fiber, and 2g protein

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A few months ago my daughter decided to move her family back to Washington from Texas. I was overjoyed because my grandchildren would be much closer to me. However I soon discovered I had difficulties playing on the floor with the little ones – well actually getting up off the floor. I had wanted to lose weight for a while, but the effort it takes….I didn’t have the motivation. Grandkids are great motivation. Being in the right mindset was key for me. I’m competitive…but I didn’t have anyone to compete with….except me and this is definitely a competition with myself. How was I going to pull that off? I set my goals and I plan on sticking with them. On December 3rd I started a lifestyle change. The first goal I set….I met with ease. Okay – this is good….I can do this. I needed to set another goal – met that one. In mid-January it was time to incorporation exercise into my new routine. I hadn’t worked out for YEARS. My employer promotes wellness and has a trainer come in twice a week to work with employees during the lunch hour. I can’t do that – they are way more advanced than me. In Gods perfect time a new class was added, a beginner’s class. I joined right away. Alfred, a trainer for Victory Get Fit Club, is great – very motivational and very encouraging. I actually enjoy working out (did I say that?). So, the next step was to set another goal…..a very lofty goal….lose 50 pounds by my 50th birthday. On April 9 (two days before my 50th birthday) I had lost 50.2 pounds. I’ve been smiling ear-to-ear since. I have to thank my health Coach Gloria and my Trainer Alfred for their assistance and dedication, not to mention the faith and encouragement they gave me. The other factor I hadn’t really considered in this journey is, you not only work on getting healthy physically, you have to work on getting healthy mentally. I have established the drive and motivation but my mind hasn’t accepted this new improved body. I still see myself where I started. It is difficult to step out of my comfort zone. To not buy/wear baggy clothing feels uncomfortable. I know I’ll get there, with the inspiration of family/friends and the fact I can chase my grandkids and not hurt. Fifty – Fun – Fantastic – Fabulous….is that 50 years or 50 pounds? That’s pounds baby!!! Age is just a number. Guess I’m going to need to come up with adjectives for eighty!!!

In the beginning of February, I made a commitment to myself. I decided that I was going to do something kind of crazy, and I was going to do it just for me. I decided to follow a meal plan and commit to a regular work out schedule.

This decision was quite a commitment, because I love food and I thoroughly enjoy a good glass of wine. But I am determined! I have been following the meal plan for 2 months now and I work out approximately 4 days a week. Since I started my journey, not only have I lost 20 lbs, but I’m also stronger! This self-transformation isn’t always easy. I have days where I have a hard time sticking to the meal plan. And I certainly have had a glass of wine or two. However, I do my best to stay on track and so far I’m seeing results! I’ve discovered things like quinoa and chia seeds, and I love my morning green smoothies!

The real trick to my success is the support I receive from Victory Get Fit Club, it’s amazing trainers, and most importantly my fellow Fit Chicks! Our community makes my journey so much easier! And I’m having fun!

I encourage you to give Victory Get Fit Club a try!!! I can promise you that you will have fun! And you will have great people supporting your self-transformation! I’ll do my best to continue to post and keep you updated on my progress! Or you can come to Victory Get Fit Club and see for yourself!

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken tenders and veggies will only take you about 30 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 5

Here’s what you need:

2 cups butternut squash, cubed
2 Tablespoons coconut oil
1 pound organic chicken breast tenders
1/2 teaspoon salt
1 teaspoon dried basil
1 teaspoon crushed rosemary plus a dash more
1/2 teaspoon sweet paprika plus a dash more
1/2 teaspoon dried thyme plus a dash more
1/4 teaspoon garlic powder
dash of pepper
1/4 teaspoon celery seeds
1/2 teaspoon dried parsley
pinch of ground cumin
3 organic zucchini, cut into half moons
2 large heirloom tomatoes, chopped
1 yellow onion, chopped
4 garlic cloves, minced

In a large skillet heat 1 Tablespoon of coconut oil over medium heat. Add the cubed butternut squash and sauté, covered, for about five minutes, until tender. Transfer the squash to a bowl, then set the skillet back on medium heat.
Add the remaining 1 Tablespoon of coconut oil. Season the chicken with salt and pepper, add to the hot skillet. Sear for about 5 minutes, until browned on all sides.
Turn the heat down to medium-low. Sprinkle with all the seasonings. Add the remaining ingredients and cook, covered, for 15 minutes. Add the butternut squash back into the pot for the remaining 5 minutes.

Nutritional Analysis: 192 calories, 6g fat, 424mg sodium, 14g carbohydrate, 4g fiber, and 20g protein

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Your first two meal plans of the challenge can still be accessed. They are the bottom two meal plans.

I’ve been asked on several occasions to post the best grocery store to shop at. Everything can be found at Fred Meyers but Costco has the best price on organic spinach and pineapple chunks.

Special Updated Meal Plan:
For the over achiever, we have put together a new option with more veggies, slightly less calories yet a Highly Effective meal plan that is Guaranteed to shed 6 to 8 more pounds of fat as we push to “Victory“.

As a reminder, the “30 Day sexy Slim Down” ends Saturday April 27th. Keep and eye out for your last chance workout which will be at 7am in Federal Way…Location TBA. Final Weigh-In and Post Challenge Celebration will be at our “New Federal Way Fitness Boutique“. Weigh ins start at 8:30am SHARP.

If you are over 171 pounds pleas is the 1650 Calorie Meal Plan
30 Day Sexy Slim Down 1650 Calorie Meal Plan

This is a amazing introduction to antioxidants, how they can help protect you from cancer and most important how you can care yourself by adopting healthy eating habits. Please feel free to comment below and share this page with your friends and family.

Thank you,
Clem and Alfred

My journey with Victory Get Fit Club started in 2010. I finally realized I was “Out of Shape” physically, emotionally and mentally when:

(1) I couldn’t play with my daughter w/o feeling like I was going to die and
(2) I didn’t feel strong, empowered and beautiful in the body I was in.

Over the past 3 years I’ve lost and kept off over 30lbs but that’s not the best part. My true Victory is the story behind the story. I had very little support when I started this journey. My entire family would eat a lot of the foods I knew I needed to stay away from in order for me to reach my goal. This was their choice, so naturally I was ok with it, but the fact that they ate the food in front of me and on many occasions asked me to join them, didn’t help me stay on track. At times I felt as if I was on my own. Being a single mother for 6 years, working full time and conquering cancer have not been easy but that was nothing compared to overcoming at home support challenges. Now I can see the light at the end of the tunnel. Both of my parent’s meals look exactly like mine, which includes my green smoothies. My mother is now exercising regularly and my father has lost over 20 pounds and counting since January 1st 2013. This is my “True Victory”.

I did experience one other major “Victory” during a training session a few weeks ago. I was doing a warm-up exercise called “high knees” and my trainer said, “Stop, your pants…Pick up your pants”. Now that was embarrassing yet rewarding at the same time. I have been dropping inches so fast lately that I need to purchase new workout attire. I heard the same thing happen to my good friend, Violet Wilson, in the Renton Camp, so I guess it’s something that happens.

In closing, I’ve learned to appreciate the strong woman I’ve become (inside and out). VGFC inspired me so much that in January 2013 I decided to become a personal trainer so I can also motivate and inspire others around me as I have my family members!

VGFC has changed me completely and I can proudly say that I love me for me!

Big Thanks to Clem and Alfred

Get a taste of what it’s like to be a VGFC FitChick at our new indoor “Fitness Boutique“. We will be sampling our Group Personal Training Sessions AND NEW Fitness Classes (Zumba, Kickboxing, and Yoga) on Saturday March 23rd. Pre-registration is required as space is limited.

Early Bird Discount (until March 20th): $10 Unlimited Day Pass
or $25 Day Pass after March 21st ($25 at the door)

Schedule for Saturday March 23rd
8:00am-8:30am Lean & Tone FitCamp plus TRX/Sandbag Boot Camp
8:40am- 9:30am Cardio KICKBOXING “Jeane Landcaster”
9:45am to 10:25am TRX Sand Bag Boot Camp & Formula 50 Fat Loss 10:40am to 11:40am ZUMBA “Sali Sandoval”
11:50am to 12:40 Vinyasa YOGA (aka Power Yoga) “Eunice Nam”

Sample one or all!!! Stay as long as you like, hang out in our lounge and meet our ‘friends’.

* Free Food and Drinks will be served
* SPECIAL VIP Table will be decorated and reserved for the member or guest with the biggest entourage.
* This is a women only event. 18 years and older please.

Click Here to Register Now…Space is limited:

Group Personal Training Session Descriptions-

Formula 50 Fat Loss: No exercise experience necessary! Not as quick and nimble as you used to be? Or do you need help losing 50 or more pounds? These sessions will awaken & bring blood flow back to muscles and revitalize your heart and lungs. You’ve been trying to lose weight on your own for years, this time use a mentor for wisdom, coaching, and accountability. Recommended for exercise beginners, sedentary individuals, and those needing a slower pace to build up mobility, flexibility, and strength.

Lean & Tone FitCamp: Trim, tighten, and firm with use of dumb bells, bands, exercise balls, jump ropes, and exercise sliders in circuit and interval training. Are you no stranger to exercise but need the guidance and accountability of a certified trainer? Recommended for a wide range of abilities and flexibility, especially those few physical limitations besides weak muscles. Exercises include jumping jacks, lunges, squats, burpees, and more!

Trx & Sand bag Boot Camp: Strong is the new Sexy! Boot camp to sculpt fat burning muscles with the use of 25-30 lbs. sand bags and TRX suspension trainers. Shorter session but max fat burn. Results not based on length of exercise, but about how much energy is spent. Are you getting too strong for Firm & Tone FitCamp using 15 lbs. dumb bells? This is the perfect graduation for you!!

Click Here to Register Now…Space is limited:…Space is limited:

These meatballs are packed with protein and veggies, making it the perfect snack, breakfast, lunch or dinner. Make a quick batch on the weekend, and then enjoy throughout your week.

Makes: 24 Meatballs

Here’s what you need…

2 lbs lean ground beef
1/2 teaspoon salt
1/2 teaspoon ground fennel
1/4 teaspoon ground sage
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
dash of pepper
2 teaspoons coconut oil
2 cloves garlic, minced
1 small onion, finely chopped
2 celery stalks, finely chopped
2 carrots, finely chopped
1/4 cup pecans, finely chopped
1/4 cup fresh parsley, finely chopped

Preheat oven to 425 degrees F.
In a medium bowl combine the lean ground beef with all of the spices. Don’t be afraid to get your hands dirty!
Place a skillet over medium heat and warm the coconut oil. Add the garlic, onion, celery, carrots, pecans and parsley. Cook for about 3 minutes, until soft. Set the mixture aside to cool.
Add the vegetable mixture into the ground beef and combine well. Use your hands to form golf ball sized meatballs.
Place the meatballs in an oven-safe baking dish. Bake for 30 minutes, or until cooked all the way through.

Nutritional Analysis: 77 calories, 4g fat, 76mg sodium, 1g carbohydrate, .5g fiber, and 8g protein

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This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day.

Servings: 8

Here’s what you need…

1 Tablespoon coconut oil
1 medium organic yellow onion, chopped
3 carrots, grated
2 celery stalks, finely chopped
1 Tablespoon curry powder
2 garlic cloves, crushed
2 quarts chicken broth
3 cups diced roasted chicken
1 bay leaf
1 organic apple, chopped
dash of salt and pepper
1/2 teaspoon dried thyme
zest from 1 lemon
2 cups unsweetened coconut milk

In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.

Nutritional Analysis: One serving equals: 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein

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