Author: MadelynJewell

Are you choosing the RIGHT ending? I dare you to do so!

Are you choosing the RIGHT ending? I dare you to do so!

  Whenever I turn my eyes on social media these days I see people massively panicking, living in constant fear, spreading all the bad news, creating a ripple effect with catastrophic endings OVER AND OVER AGAIN until one day it can become what they envisioned, […]

10 Free Workouts

10 Free Workouts

    Download 10 Free Sample Workouts   2 week workouts calendar, 100% FREE! A new workout a day from 10 different fitness programs to give a go right from the comfort of your own home. *By entering your contact info you agree with the […]

Did you ever wanted to box?

Did you ever wanted to box?



Have you ever wanted to train like a boxer? Learn to punch, dodge, and I guess more importantly, get shredded like a boxer? Introducing 10 Rounds! In this 10 Rounds Workout Program, I am going to give you the goods and explain exactly what Joel Freeman’s latest workout program is all about! I know you are going to love it! And if you are here because you want to join our VIP BOXING 6 WEEK CHALLENGE, just scroll to the end for the application form to be FIRST to get access to 10 ROUNDS with JOEL FREEMAN, Monday, March 16th, 2020!



The purpose of this 6-week workout is to get you absolutely shredded while having a great time doing it. All the workouts are fun 30-minute workouts that are easy to do in the comfort of your home. That’s right, you don’t have to step foot outside your house to get these workouts done!

What I absolutely love about this workout is three days are dedicated to boxing, while two days are set aside for weight training!

So you get a good mix! Cardio boxing lovers will get the cardio boxing, and those that like to train with weights will get your fill of weights. This is a big key to the 10 Rounds Workout Program as you want to get your muscles as strong as possible so they burn calories for you all day long.

The best part of 10 Rounds? You will literally be training like a boxer for 6 weeks, which is why the results you will get will be absolutely incredible. People will be walking up to you asking you what you are doing because the changes you will see in your body will be so shockingly drastic and so quick that it will be hard to believe.


What Equipment is Needed For 10 Rounds?


While you can get away with some resistance bands and just your body, we would also recommend that you get yourself a set of light, medium and heavy dumbells. But that’s it! You are good to go!

You will need that resistance band, but you’re in luck Beachbody is going to be shipping out a set of resistance bands included in the kit for 10 rounds.

Your fitness level can be a beginner to intermediate, but we really do recommend our customers make sure they have taken part in our special prep week! What is our prep week for 10 Rounds? We will teach you all the little things about boxing so that when you get started with 10 Rounds, you will be ready to go!

We make sure your meals are ready to be cooked, that your fridge is stocked, that you have all the equipment you are going to need for 10 Rounds, and we ensure that you are a part of some incredible support systems that we have in store for you!


What Makes 10 Rounds Boxing Workout So Unique?


The 10 Rounds boxing workout is one of the most unique workout programs Beachbody has ever created. Every jab, cross, hook, and uppercut has a reason to be in the workout! You will burn some serious calories and get shredded and lean. Joel freeman will put focus into every single punch, one after another. He will push you to stay light on your feet and bring you to your maximum intensity!

The cool part is it is non-impact! Meaning you won’t be hitting a punching bag or a sparring partner! You won’t be damaging your hands or feet. This is zero-impact boxing at its finest that starts on your feet and intensifies the more you activate your core and explodes through your hands, giving you deep muscle-burning like you’ve never experienced before in a home workout. Your body will get absolutely cut and ripped.

This boxing workout focuses on building three key skills to make your fat loss painless and fun, but at the same time as quickly as possible: Power, Speed, and Endurance!

Each workout within 10 Rounds is broken into 10, three-minute rounds and features some of the best music Beachbody has ever come up with. The music will literally drive your rhythm and give you the energy to pack power into every punch!

What I loved the most was the two 30 minute weight lifting workouts per week! One for upper body and one for lower body. These workouts focus on building up your strength and lean muscle! Every workout you do within 10 Rounds focuses on your core. Literally every workout, and that is one of the biggest secrets in 10 Rounds for those that want a flat stomach.

To build the most exciting workouts ever, 10 Rounds was shot in 6 cities across the United States to that each week of the program features workouts from new iconic destinations and venues from around America!



What is the 10 Rounds Meal Plan?


The 10 Rounds meal plan is very easy to follow and works in tandem with other Beachbody Nutrition programs such as 2B Mindset, as well as Ultimate Portion Fix! So whether you like the strictness of Ultimate Portion Fix, or you prefer to use the mindset to keep yourself on track, we have you covered with the 10 Rounds Meal Plan!

You’ll get some of Joel Freeman’s special recipes and favorite meals to keep you going, and help you on your journey to becoming a 10 Rounds Masterpiece!


What’s Included in the 10 Rounds Workout Packages


So what will you get? Results obviously but here are just some of the things you will receive when you get started with 10 Rounds with us! You will get the entire program, that’s 6 weeks of workouts, 30 workouts! You’ll also get the exclusive 10 Rounds Workout Calendar so you can cross off the days as you work your way to becoming a brand new you!

You’ll also get the 10 Rounds Sample Workouts when you fill in your name and email below. That is workouts you can use BEFORE the program is even released! We’ve even made an exclusive Get Started Right With 10 Rounds video as well as a guide so that you can start right away and make the most out of your workout!

And of course, we know most of you will be new to boxing so you will also get a Boxing Basics introductory video so you can get the moves down before you get started with your 10 Rounds workouts. And last but not least you will get the incredible 10 Rounds Meal Plan!


What Results Can I Expect From 10 Rounds


Are you ready to get chiseled? Get Strong? Shed the pounds? The 10 Rounds Results are are incredibly impressive! Here are a few from our test group. Not bad at all for only 6 weeks 😉



You will get results because the 10 Rounds Workout is addictive! It’s not only fun, but the video quality is to die for! I have to tell you a little secret I’m not supposed to share yet, 10 Rounds was filmed OUTSIDE of a regular studio! That’s right! Beachbody decided to shoot all the workouts all across the United States of America! In 6 different cities all over the US! So every workout you will be left guessing “What city is next!?!”


Is There 10 Rounds Early Access Available?


Yes you bet! We have access to give you VIP access to 10 Rounds if you want to get access to the workout before the release on April 6th. But we can get you access on March 13th if you fill in the form below, just make sure you check off that you would like early access so we can connect with you before we get back to everyone else.


I Want 10 Rounds! How Do I Get It?


Simply fill in the form below and not only will you get 10 Rounds before everyone else, but you will also get support from our top team of nutritionists, coaches, and support system to ensure you get maximum results with 10 Rounds! Are you ready? Let’s get started!




Chicken Apple Sweet Potato Salad

Chicken Apple Sweet Potato Salad

  Total Time: 2 hrs. 52 min. Prep Time: 15 min. Cooking Time: 37 min. Yield: 6 servings   Ingredients 6 Tbsp. balsamic vinegar 1 Tbsp. stoneground mustard 1 tsp. raw honey 6½ tsp. olive oil, divided use 8 oz. raw chicken breast, boneless, skinless, sliced 1 medium sweet […]

Barre Blend Fitness Program

Barre Blend Fitness Program





●  Low-impact, high-intensity, and high-energy workout program that helps you create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training.

●  Full-body workouts that include high-rep, small-range movements and isometric holds, as well as compound, full-range exercises, targeted core work, and dynamic stretches.

●  Every 30- to 40-minute workout includes light weight training and cardio intervals to keep your heart rate up so you can burn maximum calories and fat. 



Joan is a former professional dance who has taught barre-based fitness and yoga for over a decade. She’s an inspirational mind/body professional with multiple fitness certifications and co-creator of the Beachbody program 3 Week Yoga Retreat. She has been a wellness expert and host with Lifetime Television, ABC News, E! Extra, CBS News and, among others. Known for her positive, joy-filled teaching style.



  • If you want a low-impact program that is easy on the joints this program is for you! You’ll burn calories and tone your entire body with low impact, high intensity exercises.
  • If you want a lean, toned body this is the program for you! Dance-inspired movements will shape and tone your entire body and the light weights and cardio intervals make it more fun than your typical workout.
  • If you’re looking for a workout that’s good for ALL FITNESS LEVELS this program is for you! You don’t need dance experience, just have fun moving your body! It’s great for beginners, mid-level and advanced levels of fitness.
  • If you’re looking to workout and get on with your day, this is the program for you! Each workout is just 30-40 minutes so you can workout and move on!
You can buy this fitness package HERE!


  I’m so excited for you to get started! Below you’ll find lots of tips to help you get started as well as important info regarding your order. Feel free to reach out with any questions!    +GETTING STARTED WITH YOUR ACCESS TO THE ONLINE […]




The Grinch Smoothie

The Grinch Smoothie

            The Grinch Shakeology Smoothie   Who can feel already the taste of the Christmas? When I tasted this delightful, green Grinch smoothie, my heart was so happy and I felt instantly like a kid again waiting for Santa to […]

Baked Avocado Eggs

Baked Avocado Eggs

      🥑🥚Baked eggs in avocado halves is a delicious and satisfying breakfast or snack.⁠ ⁠ BAKED AVOCADO EGG⁠ ⁠ 🌱INGREDIENTS⁠ . ~ 1 large avocados, ripe but firm (not very soft)⁠ ~ 2 eggs, the smaller the better⁠ ~ 1/2 teaspoon sea salt, […]

Home Made Elderberry Syrup Recipe – Potent Cold & Flu Natural Remedy

Home Made Elderberry Syrup Recipe – Potent Cold & Flu Natural Remedy


People have used elderberry for its health benefits for hundreds of years. Elderberry contains antioxidants, and many believe it can relieve colds, fight the flu, and boost the immune system.
What are elderberries?

Eating cooked elderberries may reduce the symptoms of colds and the flu.

Elderberries are the fruit of the Sambucus tree. The most common type is the Sambucus nigra.

The tree has clusters of small white or cream elderflowers and bunches of small blue or black elderberries.

Native Americans and European herbalists have long used elderberries for their supposed range of health benefits. These include boosting the immune system to help the body fight off colds, flu, and other respiratory infections.



Evidence-based health benefits of elderberries

The elderberry contains certain compounds and substances that might have a beneficial impact on health.

We take a look at the evidence behind one of the main reported health benefit of elderberries:



Fighting colds and flu

There is some evidence to support the claim that elderberry can help treat colds and flu, though the available studies are small.

systematic review from 2010 concluded that elderberries might have antioxidant and antiviral effects, though the authors state that more research is needed.

In one study, 60 people with flu-like symptoms took 15 ml of elderberry syrup four times a day. Their symptoms improved 4 days before the people who took a placebo.

double-blind, randomized control trial looked at whether elderberry extract could prevent people from experiencing cold-like symptoms after traveling on an airplane. People took lozenges containing 300 mg of elderberry extract and 150 mg of rice flour twice a day for 10 days before traveling. Researchers found that the capsules did not prevent the symptoms, but people who took elderberry had less severe symptoms that lasted for a shorter time.

Dr. Madeleine Mumcuoglu, of Hadassah-Hebrew University in Israel found that elderberry disarms the enzyme viruses use to penetrate healthy cells in the lining of the nose and throat. Taken before infection, it prevents infection. Taken after infection, it prevents spread of the virus through the respiratory tract. In a clinical trial, 20% of study subjects reported significant improvement within 24 hours, 70% by 48 hours, and 90% claimed complete cure in three days. In contrast, subjects receiving the placebo required 6 days to recover.


Elderberry Syrup: Easy Way to Get the Benefits

Elderberry syrup provides the concentrated immune-supporting benefits of black elderberries in a great-tasting way. My homemade recipe uses homemade elderberry concentrate with synergistic herbs like cinnamon and ginger, plus raw honey for an extra immune boost. If you can’t/don’t use honey, you can use as substitute maple syrup.

Several natural elderberry syrups are available at health stores or online, but usually for around $15 or more for 4-8 ounces. This recipe makes 16 ounces for a cost of under ten dollars and kids love the taste!

You can also fully customize this recipe based on your needs and flavour preferences.

That said, if dried elderberries aren’t available and you’re in a pinch, there are some great pre-made elderberry gummies and elderberry syrup that work just as well (just cost more). Also, if you happen to have fresh or frozen elderberries on hand, just use double the quantity listed in the recipe.


How to Make Elderberry Syrup to Avoid the Flu

A simple elderberry syrup recipe made with dried elderberries, honey and herbs for an immune boosting and delicious syrup. Can be used medicinally or on homemade pancakes or waffles.
 Course Remedy
 Prep Time: 5 minutes
 Cook Time: 1 hour
 Total Time1 hour 20 minutes
 Servings 2 cups
 Calories: 6 kcal
The ingredient links below are affiliate links. 





  • Pour the water into a medium saucepan and add the elderberries, ginger, cinnamon and cloves.
  • Bring to a boil and then cover and reduce to a simmer for about 45 minutes to 1 hour until the liquid has reduced by almost half.
  • Remove from heat and let cool until it is cool enough to be handled.
  • Mash the berries carefully using a spoon or other flat utensil.
  • Pour through a strainer into a glass jar or bowl.
  • Discard the elderberries and let the liquid cool to lukewarm.
  • When it is no longer hot, add the honey and stir well.
  • When the honey is well mixed into the elderberry mixture, pour the syrup into a  mason jar or glass bottle.
  • Ta-da! You just made homemade elderberry syrup! Store in the fridge and take daily for its immune boosting properties. 



More of a Visual Person?

Here is my one-minute tutorial video:



How long does elderberry syrup last in the fridge?

The short answer is that it really depends. I’ve found that placing the finished syrup in a mason canning jar while it is still warm creates an air-tight seal and allows it to last much longer in the fridge, up to several months. As a general rule, it lasts about two weeks in the fridge and I typically freeze whatever I won’t use during that time. You can also freeze small amounts in an ice-cube tray and defrost small amounts when needed.



How much to take?

This is really a question for an herbalist or naturopath, but I personally take 1 teaspoon a day as an adult and give half of this to my kids. During illness, I double this amount.


If you liked this recipe, feel free to share it with your friends. 
To a good health,
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How to escape from poverty – excellent video about perspective & mindset

How to escape from poverty – excellent video about perspective & mindset

What you can expect when joining the MindfulBabeTribe online bootcamp

What you can expect when joining the MindfulBabeTribe online bootcamp

Golden Milk Smoothie

Golden Milk Smoothie

      This smoothie takes delicious golden milk to another level!😍😍 1 cup frozen mango chunks ½ frozen banana 1/2 cup plain Greek yogurt (or dairy free) 1/2 teaspoon ground cinnamon 1/2 teaspoon ground turmeric or 1 Tablespoon peeled and grated fresh turmeric 1/4 […]

Roasted Butternut Pumpkin and Spinach Salad

Roasted Butternut Pumpkin and Spinach Salad

Roasted Butternut Pumpkin and Spinach Salad 
Roasted butternut pumpkin and onions are tossed with spinach, dried cranberries and nuts for a colourful warm salad.

Serves: 6 
* 1 butternut pumpkin
* 1 cup chopped red onion
* 2 tablespoons olive oil
* 85g fresh spinach, stems removed and leaves torn in bite-size pieces
* 1/3 cup dried cranberries
* 1/3 cup chopped pecans (optional)

Preparation:15min › Cook:25min › Ready in:40min 
1. Preheat oven to 230 degrees C. Lightly grease a baking tray.
2. Slice butternut pumpkin cross-wise into 2cm slices; peel and clean each slice, removing and discarding seeds and stringy pulp from the centre. Cut cleaned slices into 2cm cubes.
3. Toss butternut pumpkin cubes, onion and olive oil together in a bowl until coated; transfer to the prepared baking tray.
4. Roast in the preheated oven until butternut pumpkin is tender and starting to brown, 25 to 30 minutes.
5. Toss butternut mixture, spinach, dried cranberries and pecans together in a serving bowl and serve warm.

Good appetite🌿 and if you are going to prepare it tag me so I can cheer you on gram @madelyn_jewell 

With Much Love & Always in Good Health, Madelyn Jewell

Super Green Smoothie

Super Green Smoothie

      Kick The Cold Super Green Smoothie 2 cups spring water OR almond milk 2 cups curly kale 2 kiwi, peeled 1 tsp spirulina powder 2 scoops of collagen 1 tbsp ground flax 1/2 lemon, juiced Blend for 60 to 90 seconds & […]

Roasted Butternut Pumpkin and Spinach Salad

Roasted Butternut Pumpkin and Spinach Salad

Roasted Butternut Pumpkin and Spinach Salad Roasted butternut pumpkin and onions are tossed with spinach, dried cranberries and nuts for a colourful warm salad. Ingredients Serves: 6 * 1 butternut pumpkin * 1 cup chopped red onion * 2 tablespoons olive oil * 85g fresh […]

Download Sugar Detox Guide

Download Sugar Detox Guide


Download Sugar Detox Guide


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Download 7 Super Easy Dinner Recipes

Download 7 Super Easy Dinner Recipes

  Download 7 Super Easy Dinner Recipes     *By entering your contact info you agree with the Terms and Conditions of website.

Meal Planning Guide

Meal Planning Guide

  Download the Meal Planning Guide *By entering your contact info you agree with the Terms and Conditions of website.

About What Good Is!

About What Good Is!

Romanian Eggplant Salad

Romanian Eggplant Salad

  Romanian Eggplant Salad     Ingredients: 2-3 medium eggplants, 1 medium onion, salt, 1tsp sunflower oil or 2-3 tsp of mayonnaise.   Preparation: You can either grill, roast or bake the eggplants. The most convenient way is baking but grilling will give them a […]

Tips on How to Meal Prep on a Budget

Tips on How to Meal Prep on a Budget

  It’s official: Meal prep can be a crucial part of achieving your weight-loss and fitness goals. A study shows that people who spend more time thinking and preparing ahead about what they’re going to eat tend to make better choices, incorporating more fruits and vegetables into their diet. That […]

Vegan Meal Prep for 1,500–1,800 Calories

Vegan Meal Prep for 1,500–1,800 Calories


Have you ever wondered if it’s possible to follow a vegan meal plan and still get enough protein? By carefully planning your meals to include soy proteins, beans, legumes, and whole grains, it’s possible!

We’ve done the legwork for you with this vegan meal prep to ensure your diet is rich in complete and complementary proteins. While this menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, it is equally as healthy and is higher in fiber, which helps with satiety and assists with weight loss.

When following this vegan meal prep, you’ll use the color-coded Portion-Control Containers to measure your food. They make it so simple to make sure you’re eating the right portions!

The green container is for veggies, purple is for fruits, red is for protein, yellow is for carbs, blue is for healthy fats, and orange is for seeds and dressings. Since this meal prep is vegan, you may notice it has more yellow containers than the 1,500–1,800 calorie meal prep in the 21 Day Fix guide. If you’re following a lower-calorie diet, try this 1,200–1,500 Vegan Meal Prep!

However, we’ve differentiated between whole grains that are essential to a vegan diet (yellow a), and tubers and more processed carbohydrates (yellow b).

Vegan Meal Prep for 1,500–1,800 Calories

  • 6 green containers
  • 2 purple containers
  • 4 red containers
  • 2 yellow A containers
  • 1 yellow B container
  • 1 blue container
  • 1 orange container
  • 4 teaspoons

Your Vegan Meal-Prep Meals


21 Day Fix Vegan Meal Prep

M/W/F: Tofu Scramble Bowl
Portion-Control Containers: 2½ green, 1 red, 1 yellow A, 1 tsp.
Ingredients per serving: ¾ cup diced firm tofu, ¼ cup red onion, ¼ cup red bell pepper, 2 cups raw kale, ½ cup cooked quinoa, 1 tsp. olive oil, ½ tsp. turmeric, ½ tsp. cumin, 1 clove garlic, ⅛ tsp. red pepper flakes


  1. Heat 3 tsp. olive oil in a large skillet over medium-high heat.
  2. Add ¾ cup diced red onion, ¾ cup diced red bell pepper, and 3 cloves minced garlic to the skillet, cooking just until vegetables have softened (about 5 minutes).
  3. Add 2¼ cups firm tofu, 6 cups raw kale, 1½ cups cooked quinoa, 1½ tsp. turmeric, 1½ tsp. cumin, and ⅜ tsp. red pepper flakes to the skillet, cooking just until kale has wilted (about 5 minutes).
  4. Divide Tofu Scramble into 3 large storage containers and refrigerate.

T/Th: Vegan Caprese Avocado Toast
Portion-Control Containers: ½ green, 1 red, 1 yellow B, 1 blue
Ingredients per serving: ¼ medium avocado, 1 slice whole-grain bread, ¾ cup firm tofu (sliced), 2 thick slices tomato, 4 fresh basil leaves, 1 Tbsp. balsamic vinegar


  1. When you’re ready to enjoy the avocado toast, mash ¼ ripe avocado onto 1 slice whole-grain bread.
  2. Layer ¾ cup firm tofu, 2 slices tomato, and 4 basil leaves on top.
  3. Drizzle with 1 Tbsp. balsamic vinegar and enjoy.


21 Day Fix Vegan Meal Prep

Vegan Shakeology (your choice of the flavor!) blended with 1 cup water
Portion-Control Containers: 1 red

Apple and 2 tsp. peanut butter
Instructions: Pre-portion peanut butter into 5 storage containers and enjoy with medium apple.
Portion-Control Containers: 1 purple, 2 tsp.



21 Day Fix Vegan Meal Prep

M/W/F: Smashed Chickpea Salad
Portion-Control Containers: 3 green, 1 purple, 1 red, 1 orange
Ingredients per serving: ¾ cup chickpeas, ½ tsp. turmeric, ½ tsp. dill, 1 tsp. mustard, ¼ cup pickles, ½ cup sprouts, ½ cup shredded carrots, 2 slices tomato, 1½ cups romaine lettuce, 2 Tbsp. chopped walnuts, 1 medium orange


  1. Open and drain 1 can of chickpeas, then rinse them.
  2. Using leftover chickpeas from Sweet Potato Curry (see Dinners below), add 2¼ cups chickpeas, 1½ tsp. turmeric, 1½ tsp. dill, and 3 tsp. mustard to a large bowl. Roughly smash chickpeas with a fork.
  3. Assemble salad in 3 large storage containers by adding 1½ cups romaine lettuce, ¼ cup pickles, ½ cup sprouts, ½ cup shredded carrots, 2 slices tomato, 2 Tbsp. chopped walnuts, and ¾ cup smashed chickpeas. Serve with 1 medium orange.

T/Th: Confetti Black Bean Salad
Portion-Control Containers: 2½ green, 1 purple, 1 red, 1 yellow A, 1 orange, 1 tsp.
Ingredients per serving: 1 cup diced mango, 2 Tbsp. chopped cilantro, ¾ cup black beans, ½ cup cooked quinoa, ½ lime, ¼ cup red onion, ¼ cup red bell pepper, 1 tsp. olive oil, 2 Tbsp. raw pumpkin seeds (pepitas), 2 cups shredded spinach


  1. Dice 2 mangoes. Open and drain can of black beans and rinse them.
  2. In a large bowl, combine 2 cups mango, 1½ cups black beans, 1 cup cooked quinoa, ½ cup red pepper, ½ cup red bell pepper, 4 Tbsp. chopped cilantro, 2 tsp. olive oil, and juice from 1 lime.
  3. Divide into 2 large storage containers. When ready to eat, serve over a bed of 2 cups spinach and top with 2 Tbsp. raw pumpkin seeds (pepitas).


21 Day Fix Vegan Meal Prep

M/W/F: Sweet Potato Curry over Brown Rice
Portion-Control Containers: ½ green, 1 red, 1 yellow A, 1 yellow B, 1 blue, 1 tsp.
Ingredients per serving: 1 tsp. coconut oil, ¼ cup diced white onion, ¼ cup red bell pepper, 1 tsp. minced ginger, ½ cup diced sweet potato, ¾ cup chickpeas, ¼ cup lite coconut milk, 1 Tbsp. red curry paste, ½ cup cooked brown rice


  1. Microwave sweet potato on high for 5 minutes. Open and drain 2 cans of chickpeas, then rinse them. Reserve extra for Smashed Chickpea Salad (see Lunches above).
  2. Chop sweet potato into bite-sized pieces. Set aside.
  3. Heat 3 tsp. coconut oil in a large pot over medium-high heat. Add ¾ cup diced white onion and ¾ cup diced red bell pepper to the pot, cooking just until vegetables have softened (about 5 minutes).
  4. Add 1½ cups chopped sweet potato, 3 tsp. ginger, 2¼ cups garbanzo beans, ¾ cup lite coconut milk, ¼ cup water, and 3 Tbsp. red curry paste to pot.
  5. Reduce heat to simmer and cook until sauce has thickened.
  6. When curry is finished, evenly divide into 3 containers filled with ½ cup cooked brown rice and refrigerate.

T/Th: Edamame Cauliflower Rice Stir-Fry
Portion-Control Containers: 3 green, 1 red, 1 yellow A, 1 tsp.
Ingredients per serving: 1½ cups cauliflower (riced), ¼ cup diced red onion, ¼ cup diced red bell pepper, ½ cup kale, ½ cup broccoli, ½ cup corn, ¾ cup edamame, 1 tsp. sesame oil, 1 clove garlic, 2 Tbsp. soy sauce, 1 tsp. sriracha


  1. Microwave the frozen cauliflower rice per package instructions.
  2. While cauliflower rice is cooking, open and drain can of corn and heat 2 tsp. sesame oil in a large nonstick skillet over medium-high heat.
  3. Add ½ cup diced red onion, ½ cup diced red bell pepper, and 2 cloves minced garlic to skillet, cooking just until vegetables have softened (about 5 minutes).
  4. Increase to high heat and add 3 cups cauliflower rice, 1 cup kale, 1 cup chopped broccoli, 1 cup corn, 1½ cups edamame, and ¼ cup soy sauce to skillet.
  5. Stir-fry vegetables over high heat for an additional 10 minutes, stirring constantly to keep from burning.
  6. Divide stir-fry into 2 large storage containers and refrigerate. When ready to eat, drizzle with 1 tsp. sriracha.

How to Create This Vegan Meal Prep

  1. Prepare the precooked brown rice and quinoa in the microwave or cook the dry grains in separate pots according to package directions.
  2. While the grains are cooking, prep the vegetables for the week. Wash, cut, and set each vegetable aside. This is the hardest part of the entire process! Once the veggies are prepped, everything else is easy.
  3. Remove the skin from the 2 onions (1 red and 1 white) and dice into small pieces; store in separate bowls.
  4. Rinse head of romaine, allow to air dry, and chop 4½ cups.
  5. Rinse spinach leaves and allow to air dry.
  6. Rinse bunches of kale, allow to air dry, and chop 7 cups.
  7. Rinse, deseed, and dice 2½ cups red bell pepper.
  8. Rinse and remove the ends from 2 large carrots; shred (or matchstick into thin slices) 1½ cups.
  9. Rinse and chop 1 cup broccoli.
  10. Rinse sweet potato and pierce skin all over with fork.
  11. Rinse and cut 10 slices of tomato.
  12. Rinse and loosely chop 4 Tbsp. cilantro.
  13. Rinse and mince 1½ tsp. dill.
  14. Rinse 8 large basil leaves and allow to air dry.
  15. Peel and mince 3 tsp. ginger root.
  16. Peel and mince 5 cloves of garlic. Store any unused vegetables for future use.
  17. Follow the instructions above for each recipe! (Make the Sweet Potato Curry first so you’ll have the extra chickpeas for the Smashed Chickpea Salad!)

21 Day Fix Vegan Meal Prep

Your 21 Days Vegan Meal-Prep Grocery List:


  • 5 medium apples
  • 3 medium oranges
  • 2 large mangoes
  • 1 lime


  • 1 medium avocado
  • 2 medium tomatoes
  • 1 stem of basil (8 leaves)
  • 1 sprig of dill
  • 1½ cups sprouts
  • 2 large carrots
  • 1 large head romaine lettuce (4½ cups total)
  • 1 large red onion
  • 1 medium white onion
  • 2 large red bell peppers
  • 7 cups raw kale
  • 1 bunch cilantro
  • 4 cups spinach
  • 1 small ginger root
  • 1 large sweet potato
  • 1 head broccoli
  • 2 (12-oz.) packages cauliflower rice, frozen
  • 1½ cups shelled edamame, fresh or frozen
  • 1 head garlic

Dry and Canned Goods

  • 1 loaf whole-grain bread
  • 2½ cups precooked quinoa or (about 1 cup dry quinoa)
  • 1 (15-oz.) can black beans
  • 3 (15-oz.) cans chickpeas
  • 1 (15-oz.) can lite coconut milk
  • ¾ cup precooked brown rice (or ¼ cup dry brown rice)
  • 1 (8-oz.) jar no sugar added pickles
  • 1 (15-oz.) can corn


  • 15 oz. firm tofu


  • Balsamic vinegar
  • Walnuts
  • 5 packets/scoops Vegan Shakeology
  • Peanut butter
  • Olive oil
  • Turmeric
  • Mustard
  • Cumin
  • Red pepper flakes
  • Raw pumpkin seeds (pepitas)
  • Coconut oil
  • Red curry paste
  • Sesame oil
  • Soy sauce
  • Sriracha


Health Benefits of Pumpkin Seeds

Health Benefits of Pumpkin Seeds

    One of my youngest son’s favourite snack is pumpkin seeds. And since we are eating them pretty much in our house, I though to write a short article about their health benefits so I can share my findings with you as well.   […]

Spaghetti Squash

Spaghetti Squash

  INGREDIENTS   🍃2 spaghetti squash, halved lengthwise 🍃2 teaspoons olive oil 🍃1 pound large raw fresh or frozen shrimp, peeled and deveined 🍃1/2 cup yellow onion, diced 🍃2 large cloves of garlic, minced 🍃15 ounce can crushed tomatoes 🍃1-1 1/2 teaspoons crushed red pepper […]

Potato-Crusted Salmon Fillets

Potato-Crusted Salmon Fillets



Potato-Crusted Salmon Fillets


With tender leeks and heart russet potatoes these crisp, flakey Potato Crusted Salmon Fillets make an ideal weeknight fish dinner.

 Course Main Course
 Cuisine Seafood
 Prep Time 15 mins
 Cook Time 15 mins
 Total Time 30 mins
 Servings 4 Servings
 Calories 262 kcal



  • 2 small russet potatoes (about 1 lb.) washed, shredded
  • ½ medium leek washed, sliced thin
  • ¼ tsp. sea salt (or Himalayan salt)
  • 2 tsp. ground white pepper
  • 2 tsp. olive oil
  • 1 tsp. unsalted butter
  • 4 (4-oz) raw salmon fillets skinless



  1. Drain potatoes in a colander; pat them as dry as possible with paper towels or a clean kitchen towel.

  2. Combine potatoes, leek, salt, and pepper in a medium bowl; mix well.

  3. Heat oil and butter in large nonstick skillet over medium-high heat. 

  4. Place four ⅓ cup mounds of potato mixture in skillet. Press a salmon fillet into each mound. Top evenly with remaining potatoes; cook for 6 to 7 minutes on each side, or until potatoes are nicely browned and fish flakes easily when tested with a fork.


Recipe Notes

  • Use only the tender white part of the leek. Reserve the tougher green tops for use in broths.
Spaghetti Squash Lasagna

Spaghetti Squash Lasagna

    Spaghetti Squash Lasagna   This delicious Spaghetti Squash Lasagna is made with all-natural marinara, part-skim ricotta cheese, grated Parmesan cheese, and healthy spaghetti squash.    Course Main Course  Cuisine Italian  Prep Time 15 mins  Cook Time 1 hr 17 mins  Total Time 1 hr 32 mins  Servings 4 Servings  Calories 474 kcal     Ingredients 1 small spaghetti squash (approx. 3½ to 4 […]

Chicken Cordon Bleu

Chicken Cordon Bleu

    Chicken Cordon Bleu  Servings 4 servings   Ingredients: Nonstick cooking spray ½ cup Neufchatel cheese 1¼ tsp . garlic powder , divided use 4 thin slices low-sodium , nitrite free, extra lean ham (about 2 oz.) 4 thin slices Swiss cheese (about 2 oz.) 1 cup whole grain Panko bread crumbs ¼ tsp . sea salt (or Himalayan salt) […]

Summer De-Bloating Smoothie

Summer De-Bloating Smoothie

Summer Veggie Soup

Summer Veggie Soup

    Ingredients: 1 big white onion; 4 carrots 2 bell peppers 1 small celery root 1 small parsley root 8 potatoes 3 spoons of tomato juice 1 spoon of olive oil 1 spoon of apple cider vinegar salt, pepper, fresh parsley Serve with sour […]

Grilled Shrimp + Pineapple Kabobs

Grilled Shrimp + Pineapple Kabobs

  Summer is here and I want to give you another yummy and healthy recipe to make on the grill this weekend.   Grilled Shrimp + Pineapple Kabobs Recipe   Ingredients: 🍃1.5 lbs. large shrimp, peeled and deveined 🍃4 large slices fresh pineapple, cut into […]

LIIFT4 Packages Are Available for PRE-SALE

LIIFT4 Packages Are Available for PRE-SALE





LIIFT4 program is officially open for pre-sale orders!! This program is a combination of LIFT AND HIIT exercises and only requires workouts FOUR days a week; it features a mix of weightlifting, core exercises, and high intensity interval training. It is really going to be a game changer for those of you looking to tone and shred!  If you are short on time and can’t spend an hour in the gym but you want a workout that is going to get you results then this is your jam!!!

Joel has created LIIFT4 to get you the results you want with a simple easy to follow meal plan and 8 weeks of workouts that are totally different and unique.  There is a modifier for each workout so no matter what your ability level is you can rock the results.

Who is the trainer Joel Freeman? The creator of LIIFT4 and co-creator of CORE DE FORCE®, Joel is a National Academy of Sports Medicine (NASM) Certified Personal Trainer and Behavior Change Specialist. He also holds certifications from the American Fitness Association of America (AFAA) and the American Council on Exercise (ACE). His greatest passion is helping people fall in love with fitness and reach their highest potential.

YOU CAN PURCHASE the PROGRAM STARTING TODAY and the workouts are available on the 16th of July!!!

If you order now you can join my LIIFT4 prep group where we are going to prep and get ready to rock the official workouts.


See all the details below!


You can purchase your package today, which will also give you access to my support & accountability group that we will be preparing for the official start on July 16th. In addition to purchasing the program package, the requirements to join my LIIFT4 launch group are that you are drinking superfood nutrition daily as part as your healthy nutrition regimen and I am your coach 🙂


I want to share some of the incredible LIIFT4 transformation stories with you and then I will share with you the links to order your package today!


Check these out!!


READY to order and join my LIIFT 4 Launch Group?


Below you will find the links to the various packages for LIIFT4.

If you aren’t sure which package is best for you, feel free to reach out and I can help you pick!!

If you are INTERESTED in participating in my LIIFT4 launch group you will need to make sure that I am your assigned coach, that you have purchased a challenge pack option and it includes either the performance line or Shakeology with it!  Please let me know if you have any additional clarifying questions and I would be happy to help. 


***The purchase of a challenge pack below gives you access to my online bootcamps for a whole year.


OPTION 1: For those who ALREADY HAVE Beachbody on Demand


LIIFT4, Shakeology, and Performance Mega Completion Pack

  • Shakeology
  • Beachbody Performance Line
  • Foam Roller and Mat
  • 2 Shaker Cups
  • Resistance Bands
  • Meal Plan
  • Workout Calendar


LIIFT4, Challenge Pack, On Sale Now, VIP Pre sale, Melanie mitro


LIIFT4, Shakeology, Performance Deluxe Completion Pack

  • Shakeology
  • Pre and Post Workout Supplements
  • 2 Shaker Cups
  • Resistance Bands
  • Meal Plan
  • Workout Calendar


LIIFT4, Challenge Pack, On Sale Now, VIP Pre sale, Melanie mitro


LIIFT4 and Shakeology Completion Pack

  • Shakeology
  • 1 Shaker Cup
  • Resistance Bands
  • Meal Plan
  • Workout Calendar


LIIFT4, Challenge Pack, On Sale Now, VIP Pre sale, Melanie mitro

Option 2: For those who don’t have Beachbody on Demand yet!  


BOD, Shakeology, and Performance Mega Challenge Pack

  • Beachbody on Demand + VIP Access
  • Shakeology
  • Beachbody Performance Line
  • Foam Roller and Mat
  • 2 Shaker Cups
  • Resistance Bands
  • Meal Plan
  • Workout Calendar

Melanie Mitro, LIIFT4, Challenge Pack, On Sale now, Mega Challenge Pack

BOD, Shakeology, and Performance Deluxe Challenge Pack

  • Beachbody on Demand + VIP Access
  • Shakeology
  • Pre and Post Workout Supplements
  • 2 Shaker Cups
  • Resistance Bands
  • Meal Plan
  • Workout Calendar

LIIFT4, Challenge Pack, On Sale Now, VIP Pre sale, Melanie mitro

BOD and Shakeology Challenge Pack

  • Beachbody on Demand + VIP Access
  • Shakeology
  • 1 Shaker Cup
  • Resistance Bands
  • Meal Plan
  • Workout Calendar

LIIFT4, Challenge Pack, On Sale Now, VIP Pre sale, Melanie mitro

Join LIIFT4 Online Bootcamp 

Want to get started now?  I have an option for you!  If you purchase the LIIFT4 challenge pack then you will be added to my LIIFT4 launch group where we are going to be going through a 1 month prep calendar for LIIFT4 that was specifically created by Joel Freeman.  You will have 4 prep workouts to follow that Joel has created in addition to the actual LIIFT4 program.  Plus we will become familiar with the nutrition plan, the workout schedule and get you on the path to your own results.


All you have to do is make sure you complete the application and make your purchase with me as your coach!

Make Me Your Coach

Looking forward to kicking off this launch group with you all!! 

Don’t hesitate to message me with any questions that you might have at

madelyn.jewell {at}


Fill out my online form.


    Ingredients:   3 pounds zucchini 2 tbsp sesame oil 2 eggs 1/4 cup finely chopped shallots 1/2 cup crushed almonds 1/4 cup green onions 1/4 cup cilantro   pad thai sauce   1/8 cup fish sauce 1/8 cup rice vinegar 1/8 cup coconut […]