Diana Freyaldenhoven

Ingredients: 1 cup almond flour 1/4 cup water 2 eggs 1 tbsp honey 1/4 tsp salt 1 tsp coconut oil Directions: Whisk ingredients together in a bowl until batter is smooth. Heat oil in skillet over medium heat. Drop batter by large spoonfuls in skillet.  Flip when edges appear dry. Each side should take 3-5 minutes to cook. Enjoy!

Merry Christmas Friends :) Last week was my first week of Insanity Max 30 and it ROCKED! I LOVE how much this program is pushing me out of my recent comfort zone. I really need this workout to get me out of a slump and into the BEST shape of my life...again! I have huge fitness goals for 2015 and this will help me get there!! My first Max Out time was 5:36 minutes. What does Max Out mean? Maxing out is when you cannot go anymore and need a break or water OR you break form. I am happy to say that my Max Out time has improved already! It's crazy how quickly you see results with this program! WOW is all I have to say. Now I haven't done any measurements since Day 1, but my body and mind are so much stronger after just 1 week! There is a modifier so don't let the word "Insanity" scare you off! This program is for most everyone :) I am currently doing a mix of the modifications and full moves. The program is of course for 60 days with all 30 minute workouts 5-6...

Clean Banana Flax Muffins Ingredients: 2.5 cups gluten free, quick cook oats 6 oz plain yogurt 2 eggs 1/2 cup raw honey 2 tsp baking powder 1 tsp baking soda 2 tbsp flaxseed meal 2 ripe bananas 1 tsp vanilla extract Directions: Preheat oven to 350 degrees Line muffin pan with liners Place oats in blender or food processor and blend until like a flour consistency Add oat flour to a large mixing bowl Place bananas in blender and blend Add all ingredients to large mixing bowl and stir well until blended Pour batter in muffin pan Bake for 18-20 minutes Enjoy!!

Clean Eating Granola Ingredients: 3 cups gluten free quick cook oats 1/4 cup raw honey 1/2 cup organic, unsweetened applesauce 1/2 cup chopped walnuts 1 tsp cinnamon Directions: Preheat oven to 325 degrees Mix all ingredients in a large bowl Pour mixture on a oven cookie sheet covered in parchment paper Spread evenly Bake for 45-55 minutes Cool and then refrigerate for a few weeks Enjoy!!

So I usually get my weekly schedule up earlier for y'all but I am slacking this week :) I am going to blame it on family being in town and the approaching holidays! This is going to be a quick quote but here goes... I started Insanity Max 30 today and I LOVED it. I haven't been pushing myself in my workouts lately and I know this is the kick in my tail I NEED! Here is my review so far... https://www.facebook.com/video.php?v=10101344711299960&l=4661410602788514921 Here is my weekly schedule: Monday - Cardio Challenge Tuesday - Tabata Power Wednesday - Sweat Intervals Thursday - Tabata Power Friday - Friday Fight Round 1 Saturday - Pulse (optional) and Ab Attack Sunday - REST Here is my weekly meal plan for Monday thru Thursday: Breakfast - overnight oats and 1 hard boiled egg Snack - carrots and hummus Lunch - chicken, broccoli, sweet potato Snack - Shakeology Dinner - Paleo Meatloff and broccoli Hope you all have a FABULOUS week!! :)

Paleo Meatloff Ingredients: 2lbs grass fed ground beef 1 egg 1.5 tsp sea salt 1 tsp black pepper 1 medium onion, finely chopped 2 cup finely chopped mushroom 1 tsp chili pepper flakes 3 tsp thyme 1 tsp oregano 3 minced garlic cloves 1/2 cup clean/organic ketchup...I made my own 1 tbsp honey 1/2 tbsp worchester sauce coconut oil Directions: Preheat the oven to 350 degrees In a medium skillet, saute mushrooms for 2-3 minutes using coconut oil In a large mixing bowl, add all the above ingredients (including the mushrooms). Mix very well and be sure to break up the meat using your hands Grease a loaf pan and add meat mixture to it Cook for 15 minutes In a small bowl, mix ketchup, honey, and worchester sauce well After meat has cooked for 15 minutes, layer the top with sauce and cook for 40 more minutes. Enjoy!

Baked Apple Dessert Ingredients: Apple Cinnamon Unsweetened coconut Directions: Preheat oven to 350 degrees. Place a sliced apple on aluminum foil. Sprinkle with cinnamon. Close aluminum foil around apple. Bake for 20-30 minutes. Toss in a bowl. Enjoy!

Paleo Chocolate Chip Cookies Ingredients: 1 and 1/4 cups almond  flour 1/4 tsp sea salt 1/4 tsp baking soda 1/4 cup coconut oil, softened 1/4 cup honey 1 tsp vanilla extract 1/2 cup vegan, soy free, dairy free chocolate chips Directions: Preheat the oven to 350 degrees. In a bowl, combine the almond flour, sea salt, and baking soda. In a separate bowl, mix the coconut oil, honey, and vanilla extract. Pour the wet ingredients in with the dry ingredients and mix well. Stir in the chocolate chips. Line a baking sheet with parchment paper. Make 6 large cookies or 12 small cookies with hands and place on parchment paper. Bake for 8-10 minutes. Enjoy!

I had a fabulous week!! I ate clean 100% until Friday. I lost 2.2lbs!! This time of year is really tough on me. I usually say..."oh well, it's the holidays!" and I eat what I want to some degree. Well, I think this kicked in earlier than usual this year and I gained 8lbs from Halloween to Thanksgiving...yikes!! That is a lot on my 4'11" frame! I am determined to lose all 8lbs before Christmas!! Anyway, this week I changed it up a bit with some T25, PiYo, and 21 Day Fix workouts. I ordered my Insanity Max 30 Tuesday and am somewhat patiently awaiting it's arrival :) Here are some pics from this week... I know for me personally, if I don't start Monday with an awesome workout and 100% on my nutrition, the rest of the week can go down the toilet! Gotta love some PiYo every so often to keep my flexibility!! LOVE Shaun T and his ab workouts!! This was me in my new full length workout leggings from Fabletics. LOVE them!! I was als...

Morning! I don't know about you but I am feeling a little fluffy on this Black Friday morning :) I have not had the best week nutrition wise but I am fully motivated to make some progress from now until Christmas week!! What about you?? My clean and balance nutrition plan is made for the upcoming week, I plan to get some variety of workouts in next week (still have to map out my schedule though), and I am ordering Insanity MAX 30 on Dec. 2 to make sure I get those abs I want! Anyway here is a review of my week... If you plan for success, you can't go wrong! Plan you week out ahead of time. I planned to not have the best nutrition this week and you know what? It's ok :) I mapped out my plan for the month of Dec. and I am READY to knock those goals out of the park! New shoes make everything better, right?? But seriously, these things ROCK! They are super cute and comfy! Nike TR Free 5.0 Cross trainers. I didn't really need new shoes just yet, but I had a g...

It's time for my weekly update on fitness and nutrition. I have felt really good about my workouts this week. I really pushed myself and that always feels great!! I am over my meat aversion though lol. Having a vegetarian week really made me have major cravings for carbs and sweets so I added chicken back into my diet but I do have some lentils cooked up so I am trying to finish those off. I did however realize that eating breakfast (my first meal) around 7am works much better for me than at 5:30am. I also moved my morning snack from 9am to 10am. I have found that I am not STARVING in the mornings anymore. Next week is a recovery week in P90X3 so my workouts are lighter. The following week, Insanity MAX 30 goes on sale! I cannot wait to get my hands on this! So the following week, I will probably just make a hybrid of all of the programs that I have. If you are interested in hearing more about Insanity MAX 30, please shoot me an email at dianafreyfit@gmail.com :) Here a...

Who doesn't love a comfort food in the fall and winter?? After we have had frigid temperatures so far this November, I decided last week I was going to make Chili!! This dish really hits the spot! Crockpot Meatless Chili Ingredients: 1 cup quinoa 3 garlic cloves, minced 1 onion, chopped 2 cans (14.5 oz) of diced tomatoes 1 can (15 oz) tomato sauce 1 tsp chipotle chili spice 1/2 tsp sea salt 3/4 tsp garlic powder 1.5 tbsp chili powder 2 tsp cumin 1.5 tsp paprika 1 tsp honey 1 tsp cayenne 1/2 tsp coriander 2 cans (15 oz) black beans, drained and rinsed juice of 1 lime avocado part skim mozzarella cheese Directions: Mix all ingredients except for cheese and avocado in crockpot. Cook on low for 6 hours. Add avocado and cheese to your dish  Enjoy!!

Sometimes you just need a quick breakfast right?? This one is one you can make the night before (it needs to sit at least 8 hours before you consume it) and it can be eaten for up to 3 days after it is made!! You can also add variety by changing up the seasonings (cinnamon, allspice, etc) and fruit. Overnight Oatmeal Ingredients: 1/3 cup rolled oats 1/3 plain greek yogurt 1/3 almond milk 1 heaping tsp of chia seeds 1/2 tsp vanilla extract honey to taste Directions: Find a mason jar...I used a 8 ounce jar, but I'd kind of like to use a larger one so I could add more fruit! Pour all the above ingredients in and mix well. I added blueberries to the brim afterwards. Refrigerate at least 8 hours. Enjoy!

Hello! I am so glad to be back in the blogging world again :) I have a lot of yummy recipes coming up, but first I wanted to give you an update on my fitness and nutrition! I just completed week 6 of my P90X3/PiYo plan. I am still loving this hybrid that I am doing!! In fact, I am considering purchasing the advanced workouts for PiYo and P90X3! I am also awaiting the NEW Insanity Max 30 so we will see! This weeks workout schedule was... Monday: rest day due to travel Tuesday: Eccentric Upper Wednesday: PiYo Sweat Thursday: PiYo Upper Body Friday: Eccentric Lower Saturday: Incinerator My nutrition has not been it's best due to traveling and the usual Fall/Holiday cravings that always seem to hit me hard! I refuse to gain holiday weight though so I have a plan! I have been having trouble eating meat lately unless it's a cheeseburger haha. I considered going vegan, but I just don't think I am there and I'm not sure I ever will be...I LOVE eggs and ...

Hello Friends!! I know it has been forever, but I have been busy traveling. My traveling for the year has come to an end now. I plan to get you some new recipes and my weekly update and meal plan in a day or so. But first I have to share with you my experience at the Platinum Edge in Dallas!!! What is the Platinum Edge?? It is a gathering of fitness coaches on the Platinum Presenter team. We get to enjoy live workouts with celebrity trainers and master trainers, themed parties, and lots of inspiration talks!! Last year was my first year and it totally changed my life and my fitness business!! So of course, I knew I had to go back this year!! Here is some highlights from the weekend...  Me on Day 1! Abby, Me, and Megan - we roomed together!   Insanity Max 30!  Chalene!!  Gaylord Texan....so beautiful!!  PiYo Live with Chalene!!  Awaiting my first plane completely by myself!! Reunited at...

Hello Friends!! Sorry I have not kept up with my posts lately. It all started with me going out of town and then coming to conclusion that I needed to make some changes in my life... I am striving to a better Christian, a better wife, a better physical therapist, a better barrel racer, and a better fitness professional!! Things have been good though. I am still doing P90X3, running challenge groups, and eating mostly clean. I am on week 4 of P90X3/PiYo. I am loving this program!! I can tell that I am getting stronger every week and I am very excited to start next week as I get to incorporate weights!! Here is my meal plan and workout schedule for Oct 31-Nov 7... BREAKFAST SNACK LUNCH SNACK DINNER FRIDAY Oatmeal, eggs, banana Jesse - yogurt with fruit & Diana - Apple & Almonds Chicken Salad with Quinoa Shakeo Enchilada Bake SATURDAY Oatmeal, eggs, banana Jesse - yogurt with fruit & Diana - Fruit & Almonds Soup Shakeo Chicken Wrap SUNDAY Toast, eggs, ban...

So I am on this save money and pay off debt train... Who doesn't love a easy meal? Crockpot Chicken Directions: Buy a whole chicken and clean out the giblets Ball up 3 pieces of foil and put them in the bottom of your crockpot        3. Coat chicken in coconut oil and your favorite seasonings        4. Place whole chicken in crockpot        5. Cook on low for 8 hours Warning this chicken will be super tender and may fall apart while getting it out of the crockpot!! I also scooped out the liquid and refrigerated it, scraped off the fat the next day, and froze it. You can use this to make gravy, soup, etc. I also added the chicken bones and skin to some water and spices in the crockpot and cooked on low for 12 hours to make broth. After removing the bones and skin, I added lentils and veggies and cooked on low for 3 hours. The chicken made us 8 servings of chicken and 12 servings of...

Sooo I decided late last Sunday that I just wasn't feeling Body Beast enough. I mean I tell people all day long that they have to find a workout that they love to do or they lose motivation. I just didn't feel like working out with Body Beast. I KNOW it's a great program and could give me great results, but I just didn't LOVE it. I decided to go back to my soulmate workout...P90X3 and throw in some PiYo too for flexibility and strength. I really enjoyed my workouts this week and feel soooo much better!! Remember that no matter what, you should only compare yourself to yourself. You want to better than you were last week, last year, or even yesterday. You are your only competition!! It really was a happy Friday for me. I felt like my stars were aligned after a great week of workouts I LOVE!! Here is my meal plan for the week. I am headed out of town Friday into early next week so I am packing easy, non perishables for my trip and keeping it CLEAN!! BREA...