P90X Results

Here is the video of my 90 day transformation. Hope you enjoy!

For more information about P90X or other Team Beachbody fitness programs, please visit http://www.beachbodycoach.com/thekoz or email me at bbcoachkoz@yahoo.com

Recipe of the week

In celebration of getting my new workout program (ChaLEAN Extreme) in the mail today, I am going to pick one of the recipes from the nutrition guide that comes with it.

TURKEY TACO SALAD

4oz. lean, white-meat turkey, ground

1/4 cup canned tomato sauce

1 garlic clove, minced

2 cups cleaned, chopped romaine lettuce leaves

3 black olives, sliced

2 1-inch slices of avocado

2 Tbsp. reduced fat cheddar cheese, shredded

5 tortilla chips, crushed

2 Tbsp. low-fat, no-sugar ranch dressing

salt and pepper to taste

nonstick cooking spray

Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Add the garlic, turkey, and tomato sauce. Simmer for about 5 minutes, or until turkey is cooked through. Meanwhile, pile the lettuce onto a dinner plate and top with the olives, avocado, cheese, and tortilla chips. Spoon turkey onto the salad and drizzle with ranch dressing.

Calories: 431

Protein: 46g

Carbs: 28g

Fiber: 7g

Fat Total: 14.5g

You can learn more about (and order) ChaLEAN Extreme HERE

Recipe of the week

Feels like a good week for fish! For those that are on a budget, Tilapia is a nice fish that you can get pretty cheap. Where I shop, it's normally about $4.99 per pound, but I've seen it as low as $2.99. Here's a recipe to help you bring out the full flavor of this amazing fish.

Tilapia with Mango Salsa

• 4 tilapia filets
• 2 cup brown rice, cooked

Mango Salsa:

• 1/4 cup red bell pepper, diced
• 1/4 cup green or red onion, diced
• 1 tsp. fresh cilantro, minced
• 1 tsp. crushed chili flakes
• 2 tsp. rice wine vinegar

Combine salsa ingredients together in a medium-sized bowl and mix well. Place in refrigerator for at least 30 minutes. (The salsa will last in the refrigerator for 2 days.) Lightly brush three to four tilapia filets with olive oil. Bake at 375 degrees for 15 minutes, or until flaky. Spoon one-half to one cup of cooked rice on a plate. Top with cooked filet and top filet with salsa. Recipe serves 3-4.

Questions? Feel free to email me at bbcoachkoz@yahoo.com

Double Dipping

Yesterday was a great day, as the NFL season really got started. There were a lot of great games to watch as many went down to the final play. Tonight marks the first Monday Night Football of the season. Since the NFL decides to double up on their Monday night games, I figured that I would provide you with double the recipes. Get your chips ready for these healthy dips:



Low-Cal Spinach Dip

10 oz. fresh baby spinach, steamed until wilted
1 cup plain, fat-free yogurt, drained
4 oz. fat-free cream cheese, softened
1/4 cup reduced-fat Parmesan cheese, grated
1 clove garlic, minced
1/4 cup scallions, finely chopped
1 Tbsp. fresh lemon juice
Place spinach in a colander and drain all of the excess water. Finely chop spinach and place in a medium bowl. Stir yogurt and cream cheese together until smooth, and then add to the spinach. Stir in Parmesan cheese, garlic, scallions, lemon juice, salt, and pepper, and mix well. Refrigerate until ready to serve. Makes 2 cups. Serving size is 1/4 cup.

Preparation Time: 15 minutes
Nutritional Information: (per serving)
Calories: 51
Protein: 5 g
Fiber: 1 g
Carbs: 5 g
Fat Total: 1 g
Saturated Fat: 1 g


Satisfying Eggplant Dip: The Super Spread!

3 medium eggplants
1 head garlic
2 Tbsp. Olive oil
Sea or kosher salt
1/4 cup parsley, chopped
Pepper to taste

Preheat oven to 400 degrees. Wash and dry eggplants, then make slits in them with a knife. Peel garlic, cut into slices, and slip the garlic into the eggplant slits, pushing deep into the flesh so they don’t show. Lightly brush olive oil on the outside of the eggplant, and sprinkle with salt.
Place in the center of a cooking rack and roast, turning occasionally until the eggplants have deflated and are tender, approximately 30 minutes. Allow to cool. Cut in half and scrape the flesh and roasted garlic from the skin. Mash with a fork or mixer, adding just enough olive oil to make it creamy. Season with salt, pepper, and parsley. Serve with pita wedges or flatbread. Makes 5 servings.

Preparation Time: 10 minutes
Cooking Time: 30 minutes


Nutritional Information: (per serving)
Calories: 140
Protein: 4 g
Fiber: 7 g
Carbs: 21 g
Fat Total: 6 g
Saturated Fat: 1 g




Do you have a recipe that you'd like to share? Leave it in a comment here or email it to bbcoachkoz@yahoo.com

What is a workout?

What is a workout?

A workout is 25% perspiration and 75% determination. Stated another way, it is one part physical exertion and three parts self discipline. Doing it is easy once you get started.

A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you workout regularly, your problems diminish and your confidence grows.

A workout is a personal triumph over laziness and procrastination. It is the badge of a winner – the mark of an organized, goal-oriented person who has taken charge of his or her destiny.

A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.

A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are triggers that can release it.

A workout is a form of rebirth. When you finish a workout, you don’t simply feel better, you feel better about yourself.

George Allen
4/29/22 – 12/31/90


Ready to start working out but not sure what to do? I can help you find a workout program that is right for you. Email bbcoachkoz@yahoo.com for more information.

Recipe of the week

Banana Chocolate Oatmeal

1 cup water

1/2 cup oatmeal

1 banana

1 tsp. honey* (optional)

1/2 scoop chocolate Beachbody's Whey Protein Powder

1 heaping Tbsp. flaxseed meal* (or ground flaxseeds)

Slice the banana. In a 2-quart microwave-safe bowl, mix all but the flaxseed meal, and make sure there are no powder clumps. Cover the bowl to prevent splattering, and microwave on high two to three minutes, depending on how soft you want the banana. Stir in the flaxseed meal and let cool two to five minutes. Serves 1.

Cooking Time: 4-8 minutes

I had this for breakfast, but I replaced the Whey Protein Powder with Shakeology. It was AMAZING! So delicious, so healthy, and I was so stuffed that I couldn't even finish it. Definitely a keeper recipe and that's why I posted it here!

Check out the health benefits of Shakeology HERE