Fredz Mo Coaching

What's your go-to activity for an instant mood lift? Drop your stories below! 💪

Gym is about the feeling of pushing past your limits, achieving something today that was out of reach yesterday. It’s a microcosm for life; set a goal, push towards it, achieve, and set the next. So, what drives you? What's your 'gym'? Share your passion in the comments below! 💪

Ah, the age-old battle: Diet vs. Exercise 🥗💪.
Both are crucial, but it's like asking me to choose between reading 'The Richest Man in Babylon' and hitting the gym. You need a balance! Diet is your foundation—think of it as the blueprint for that magnificent house you dream of building. Without a solid plan, those bricks won't stack up. Exercise? That's the construction work. It shapes and strengthens the structure. Together, they build the ultimate lifestyle. Let's not forget, folks, a healthy plate and a healthy workout routine pave the road to freedom and adventure. Who's with me on this journey?

Raise your hand if you have made it to the gym at least once this week.

What is your favorite veggies?

When are you starting?

Trust me, 1st week in the gym is not nice... but hang in there!

🥦It really doesn’t get much healthier than this broccoli bisque! This veggie-packed lunch recipe is clever because you make your own stock while cooking it.

TIP: This bisque is 100% plant-based as-is. If you’d rather, replace the nutritional yeast with pecorino or freshly grated parmesan cheese.

“Cheesy” Broccoli Bisque

(makes 2 servings)

1 Tbsp olive oil

1 small yellow onion, chopped

1 small head broccoli, broken into florets

½ head cauliflower, broken into florets

1 carrot, chopped

½ tsp basil

1-2 dashes of sea salt

6 cups (1.4 liters) of water

1 Tbsp nutritional yeast

Heat the oil in a stock pot and add the onion, sauteeing until it starts to caramelize. Add the broccoli, cauliflower, carrot, and basil, season with salt, and then cook, stirring constantly, for 3-4 minutes.

Add the water and bring to a boil. Reduce heat, cover, and let simmer until the vegetables are tender, 20-25 minutes.

❓If a complete stranger looked at your schedule … what would they think are your top 3 priorities?

The show must go onnn!!

🤤Who doesn’t love quesadillas?

This is a great way to enjoy holiday leftovers … and switch it up from the go-to turkey sandwich.

TIP: If you have some leftover fresh sage, chop up 1-2 leaves and sprinkle it over the tortillas before you fold them over. Delicious!

Turkey & Cranberry Quesadillas
(serves 1)

2 organic white corn tortillas

2 Tbsp cranberry sauce

½ cup (3-4 oz/85-115 g) shredded or chopped cooked turkey

2 Tbsp goat cheese crumbles

(optional) 1-2 dashes of hot sauce

vegetable oil spray

Preheat your oven to 425ºF/220ºC or turn on your toaster oven.

Lay tortillas on a sheet pan that has been sprayed with nonstick spray, or on a foil-lined toaster oven pan.

Spread the cranberry sauce over half of each tortilla, and then top with turkey and goat cheese. Fold over the tortilla to form a half-circle.

🔥What’s ONE THING you’d love to go back to thank the younger version of yourself for doing?

There’s one thing you can do to help ramp up your results … that actually works!

✅Get an accountability buddy!

Researchers say having someone to be accountable to can help you get MORE results.

Scientists tracked over 700 people who were in an online weight loss group. A little over half of them had accountability buddies, while the others didn’t.

The group with the accountability buddies lost more inches AND lowered their BMI more than people without.

(The study was published in the Journal of Health Communication.)

So if you want to set yourself up for a better chance of being successful with your goals … accountability is one of the things we do BEST!

👉Shoot me a DM if you need a little extra accountability in your life.

REFERENCE:

www.tandfonline.com/doi/full/10.1080/10810730.2018.1436622

The best part? You can customize these egg muffins any way you want — use frozen or fresh veggies ... or add cooked turkey bacon, beans, or salsa.


Egg Muffins Your Way

(Makes 6 x 2-muffin servings)

12 large eggs

1 medium onion, diced and sauteed.

1 cup cooked veggies (broccoli, green peppers, etc.)

½ cup (56 g) goat cheese crumbles

Sea salt & fresh pepper, to taste

Preheat oven to 375°F/190ºC. Coat a 12-cup muffin tin with nonstick spray. Set aside.

Crack all of the eggs into a large bowl and whisk until blended. Stir in the onions, veggies, and cheese.

Evenly spoon the egg and veggie mixture into the muffin cups. Place in the oven and bake for 15-18 minutes. The muffins are done when a toothpick inserted into their center comes out clean.