Answering the most common questions I receive...

You know, I get asked often to share what exactly I have done and do to get my results. I can invest time in a person and give them a workout program, also tell them how they should eat, but more times than not, they don't do it. I can give them the tools, but I can't make them use them.

"What do you eat?" 

Well, here's my blog that has my personal recipes, plus you can access my entire food diary online. I follow a macro-based plan when eating. I've found the most freedom in doing so, while also experiencing maximum results toward my goals.
blog 4miwrap.blogspot.com 

food diary http://www.myfitnesspal.com/food/diary/4miwrap

"How often do you workout, and what do you do?" 

I strength train 5-6 days a week (those are 45 min workouts) and do cardio 2-3 times a week (lasting up to 30 min each time). It doesn't matter if I'm working out at 9 am or 9 pm...I've made my fitness a priority, and get it done. 

"How do you find time? I can't go to the gym."  

For me, the actual "going" to the gym is part of my process. However, you don't need a gym to get fit. You also don't need an expensive home gym. You can workout at home. I'd recommend buying a resistance band, stability ball, and some Dumbbells (start with 2-1/2 to 10 lbs). That's all you need to start. There's an abundance of great exercises you can do from the comfort of your home. As far as finding time, we all have the same 24 hrs in a day. I'd don't try to fit in a workout, I DO. It's become important to me to do it for me. So, my kids know, just like we have scheduled time for homeschool, meals, and free time, mom has her gym-time. If you're home-bound, schedule 30 minutes for yourself to get in a workout. 

"Do you add anything else?"

Of course.  Anyone that is serious about their health understands and values the importance of supplements. I can't possibly get all the nutrition I need each day from food alone. Plus, I want to get maximum benefits all my work in the gym. For that I rely heavily on my It Works! products. I use daily:
•It's Vital Core
•ThermoFit
•Confianza
•Hair Skin Nails
•ProFIT
•Regular
•New You
Plus, I also use the amazing skincare line to keep my skin looking healthy and youthful.
Check it out here: juliesolis.itworks.com

"What's one bit of advice for someone wanting to get started?"

Don't wait. Start today by maybe detoxing your kitchen of processed junk food. Or write out your menu for the next week, and only buy the ingredients needed for those meals. That's how I started. Little baby steps turned into bigger steps over time, and I've come so far in just a year. Quit putting it off. You only have one body. It's up to you to take care of it. On the days I wasn't motivated to do it for me, I did it for my kids. They deserve to live a healthy life, and it my responsibility to teach them how to do it and provide the proper nutrition for their growing bodies. 

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4 Ingredient Chicken Meatballs

One of the keys to eating on a macros based plan is meal prep. We've got in the habit of cooking extra when we're preparing a meal. I often will have the next days lunch in the oven while I'm cooking dinner on the stove. I like to have food in my fridge that's ready for me to grab when I know I need to eat a small meal or snack to keep my macros on point throughout the day and keep my metabolism up. 

This recipe, while easy, is a great fit for my macros because it has a good amount of protein, is low carb, and not too high in fat. If you've fallen into the habit of "I'll just eat a protein bar, or drink a protein shake," you need to make this recipe. Far more satisfying than a dense protein bar. It tastes great whether hot from the oven, or cold from the fridge. And guess what? 

It's only 4 ingredients!

Jumbo Chicken Meatballs

16 oz ground chicken 

22 whole grain saline crackers

1 large whole egg

4 Tbsp of salsa (use your favorite)

1. Preheat oven to 425°. Line a baking sheet with foil or parchment paper. If using foil, lightly spray with cooking spray to prevent sticking. 

2. Crush crackers (do so either by hand or in a food processor). In a mixing bowl add crushed crackers, ground chicken, egg, and salsa. Optional: Add some cracked black pepper, if you prefer, but no need at add salt since the crackers are salted already. Thoroughly mix ingredients by hand or with a spoon (I like to get my gloved-hands in it to mix). 

3. Portion out meatball mixture into 8 equal portions (I use an ice cream scoop). Each portion is about 1/4 cup (2 oz) each. If not using a scoop, shape the meat into round balls. Place each meatball about 1-2 inches apart on the lined baking sheet. (See image below)

4. Bake for 25-30 minutes (meatballs will be golden brown). 

Serve and enjoy. 

Yields 8 meatballs (4 servings @ 2 meatballs each)

Step 3. If you don't have one, get an ice cream scoop that self-releases the food. It makes this recipe prep even faster. Plus, using a scoop, you'll know the portions are the same and they'll bake evenly and at the same time rate. 

Hot and out of the oven.  These go great with any side. For lunch, I decided to serve them with steamed broccoli. 

Crispy outer texture while moist and tender inside. All achieved from baking these in the oven! I love a crisp meatball, and I can get that texture without standing over a frying pan. 

Remember I meantioned how these are a quick grab from the fridge? Well, I decided to have them again for dinner. This time I baked some sweet potato fries to have as my side. A little bit of ketchup on the meatballs, and it tasted like I'd just made myself some meatloaf. YUM!

Let me know what you think by leaving a comment below. And please SHARE the link to this recipe with your friends. 

Starbucks made at home: Grande Nonfat Latte

Where are my coffee lovers?

I was thrilled when they built a Starbucks in our little town. I went often. But not only is it expensive, there's also a ton of items on the menu that aren't figure-friendly. You might as well be drinking a hot milkshake with most of their signature drinks. 

Since keeping an eye on my nutrition, I've started ordering a non-fat latte because it's high in protein, low carb, and no fat. However, it's still priced high for what it is: steamed milk and coffee. 

Here's my at-home version of a Grande Non-fat Latte

•1-1/2 C nonfat milk

•4 oz strong coffee

1. In a microwave-safe dish, microwave milk on 50% power for 3 minutes. If you want it hotter, go longer...just keep the power level at 50% to avoid scorching the milk. 

2. If you have one, using a mini handheld drink mixer, use it to froth the heated milk. 

3. In a 16-oz heat safe cup, add heated milk. To milk, add 4 oz of strong-brewed coffee. 

Yields one 16 oz latte.

Make it your own...

If you enjoy it sweeter (keep in mind, milk has naturally occurring sugars), add a sweetener of your choice. 

Want vanilla? Skip the syrups and just add a few drops of vanilla extract. 

I found this gem at IKEA. I love having a mini mixer for mixing drinks and adding froth to my milk.