Diana Freyaldenhoven

So I get asked all the time about Clean Eating. Here's some background on my story. Towards the  end of high school years, I began to notice that I started gaining 10-15lbs every winter. My senior year of high school, for the 1st time EVER, I started working out. I did this to lose that holiday weight before PROM. It worked!! I am pretty sure that I quit working out that summer or maybe when I started college in the fall. Then from that time until 2012, I did the same with the exception of around my wedding when I worked out pretty consistently for over a year but really NEVER enjoyed it. Oh and then in grad school I started counting calories because running (what I resorted to) wasn't quite cutting it. I ALWAYS quit come summer and horse riding season. ALWAYS! In 2011, I began to follow a high school acquaintance in her fitness model journey and noticed how awesome she looked and what she was doing...lifting weights and eating clean. In January 2012, I decided I might wan...

Who doesn't LOVE a quick, easy meal?? Hello! This girl is short on time and hates to cook! I decided one of the easiest meals for my lunches are wraps! I always use Ezekiel Wraps. They are super clean, packed with protein (so you stay full longer), and they are whole grain! LOVE them :) Anyway, here's the recipe!! Clean Chicken Salad Ingredients: 1/2 cup plain low-fat yogurt 2 medium tomatoes, cut into 1 inch chunks 1/2 English cucumber, cut into 1 inch chunks 1 teaspoon of sea salt 2 boneless, skinless chicken breasts (cooked) Ground Pepper to taste 1 tbsp of fresh lemon juice 1 minced garlic clove 1 tbsp oregano Directions: 1. Mix all ingredients together in a large bowl. 2. I put mine in an ezekiel wrap with spinach!

I am officially on week 3 of my P90X3/21 Day Fix Hybrid! My schedule this past week and upcoming week are as follows: Monday: Total Synergistics Tuesday: AgilityX Wednesday: Yoga Fix Thursday: The Challenge Friday: Pilates Fix Saturday: Incinerator Sunday: Rest I am absolutely LOVING this mix of programs. I am getting all around workouts from cardio to weights to yoga to pilates. The workouts are all 30 minutes long which is great for someone with limited time like myself!! Next week is my 1st recovery week and then I really start lifting :) This girl loves to lift heavy!! I have been in a business bootcamp for the last 2 weeks and have 2 weeks left. It has been tough scheduling my time around horses, workouts, business, and work; but this morning I decided that I have to run my day and not let it run me! I am excited to share that I have been able to barrel race the last 2 weekends and best of all Bully (pictured below) has made some great runs for having over a year o...

Well Tuesday was the LAST day of my 30 day challenge! We tried something new this time around and went with a point system as well as keeping track of measurements and weights!! Overall, I think everyone LOVED it and it gave some of my maintenance people a chance to win a prize. I tell you the name of the game with the points system was consistency. If you missed one day it could cost you A LOT of points! So coming is 1st Place with 573 points and losing 4.36% body weight and 4" was Elizabeth Kramer! Elizabeth started January 4 and has since lost 40lbs and 34"!!!! She has been eating healthy and doing Slim in 6! She even has her husband joining her on her journey! 2nd Place with 434 points and losing 1.13% body weight and 2" was Victoria. 3rd Place with 406 points and losing 4.07% body weight was Lisa. Many other ladies lost weight and inches and gained points! This was one of our best groups!! :) Here's Elizabeth with Cooper!

Hello everyone! It's been a tough week for me as I am planning a health fair at work, trying to get my horses in shape, staying on top of my diet and workouts, doing a plank challenge, and in a business bootcamp! But I am glad to say I have made it to the weekend!! I am LOVING my P90X3/21 Day Fix Hybrid so far! It's been a refresher and I have definitely been able to FEEL the results from this week! My schedule is as follows: Monday: Total Synergistics Tuesday: AgilityX Wednesday: YogaFix Thursday: The Challenge Friday: PilatesFix Saturday: The Incinerator Sunday: REST day I would say that the challenge made me the most sore so far. I really embraced my active recovery days too...YogaFix and PilatesFix! I can really tell I am going to see a huge difference in my lean muscle mass at the end of this program!! Here are some snap shots from this weeks workouts!  This was PilatesFix day and I was sooooo ready for it!!!    I definitely had to find bala...

So this week I finished T25 Pure Strength Hybrid! I loved my reunion with T25, but I am so ready to start my new program. This year I have completed P90X3 and the 21 Day Fix. I saw awesome results from both and they are some of my FAV workouts ever!! I am still looking for more muscle definition and I saw the most definition in my body after the 21 Day Fix. I still follow the 21 Day Fix meal plan with a few personal tweeks ;) So I have designed my own Hybrid between P90X3 and the 21 Day Fix! I cannot wait to see my results from this hybrid! I will be doing this until PiYo comes out in June/July! P90X3 and the 21 Day Fix workouts are an all around set of workout programs. They include yoga, cardio, weights, pilates, etc. This is great for me because I get more enjoyment, variety, and RESULTS!! So here are my results from the 21 Day Fix!! I lost 5.4 lbs and 6" from this in 21 days!! This program's nutrition plan CHANGED my life for ever! I discovered that I ate too many c...

So I decided to try a pasta dish this weekend. I always buy gluten free pasta of some kind because both of our stomachs tolerate it much better! I also wanted to get in some carbs but make sure that they did not ruin my progress :) I went with this recipe because it is completely from scratch so you know exactly what is in your sauce and it involves a crockpot which saves me time!! So here's the recipe! Ingredients: 3-4 lbs of boneless, skinless chicken breasts 5 medium tomatoes 3/4 cup chopped onion 3 Tbsp minced garlic 2 Tbsp tomato paste 2 Tbsp olive oil 1 Tbsp honey Dry Ingredients/Spices: 1 Tbsp basil 1 Tbsp thyme 1 Tbsp red pepper flakes 1 Tbsp oregano 1 tsp rosemary 1 tsp parsley 1 tsp sea salt 1 tsp black pepper 1 tsp bay leaves Directions: 1. Mix all ingredients (not including the chicken breasts) together in a blender/food processor (must hold at least 5 cups) and blend for about 30 seconds until ingredients are mixed well. 2. Place blended ...

Last Sunday was the last day of my Free 7 Day Clean Eating Challenge. This group had some of the BEST results I have seen! They were dedicated. They took clean meals to work, to the zoo, and stayed at home with kids and still ate clean! They even got a little bit of exercise in too. I LOVE running my FREE groups! These ladies most often have NEVER eaten clean...ever! They learn so much from the group and they are able to take it with them even after the 7 days is over. The group (a total of 4 who I received measurements and pictures from), lost over 13# and over 14" in just 7 days!! Here are some before/after pictures!! This lady lost 4lbs and several inches. The black and pink outfit is before and the navy and green outfit if after. Both of these ladies are moms, work, and are in school. They still dedicated themselves to this challenge and saw RESULTS! If you would like to be in my next FREE 7 Day Clean Eating Challenge, please leave me your email below or you ca...

Planning food ahead just makes life soooo much easier, doesn't it? If you haven't tried it, maybe you should! My husband and I work a minimum of 40 hours Monday thru Thursday and often find ourselves working 2-6 hours Friday thru Sunday, so having a meal ready for you when it's time to eat makes our day run better. Sometimes our meals are repetitive, but that's okay with us. On the weekends, I try to make a new recipe/meal or try something we haven't had in a while. I typically make the recipe my own with a few tweaks :) Today, I cooked up 2 new things! Here are some pictures and the recipes!! Stuffed Turkey Peppers Serves: 4 Total time: 45 minutes INGREDIENTS: 1/2 cup quinoa 1 tbsp extra-virgin olive oil 2 cups onions, chopped 3 cloves garlic, chopped 1 lb 99% lean ground turkey 2/3 cup low-sodium natural tomato sauce 1/2 tsp Italian seasoning 10 grape tomatoes, halved 1/4 tsp ground black pepper 4 assorted medium sweet bell peppers (I used ...