Blog

Self-Love

Last week we spoke about confidence and how we, as trainers, deal with issues surrounding this topic. If you missed it, read here and then come back! When a person comes to Ellipse Fitness and has low confidence, it could be a number of things that are at the root of this. Often, and unfortunately, it stems from having low self-love. We’re usually the ones that beat ourselves up the most and are concerned about what others are going to think.

Why are we hard on ourselves? It seems many people have a hard time with balance. We all have experience with someone who is eating junk food one minute, then counting calories the next. People go back and forth with these extremes, sometimes for years. When we fail at these impossible expectations we set, then our confidence takes a beating as well. At Ellipse Fitness, we try to teach balance. Balance is the goal to a successful life! Let’s face it…we are all crazy busy, so one extreme probably won’t last long. These extremes that people set are not healthy and honestly, living that way is just not that fun!!!!

“I am the greatest. I said that even before I knew I was.” -Muhammad Ali 

I asked coach Bryanna Tremillo from Ellipse Fitness Allouez, How do you react to a client who is too hard on themselves? “Of course, during our initial meeting I would never say “Hey, you should stop talking that way about yourself,” because I don’t know how they would react at that point. But as they continue working in the studio, I make sure that I get to know them to build a relationship and THEN address it when I feel the time is right and they are more comfortable.”

A lot of the time, clients or members don’t see their progress the way we see it. It’s so obvious to us when certain things become easier or their confidence is changing and they have not noticed there’s a difference from when they started. But believe us, there is and we will tell you!

How can we help our members improve confidence? Heather Trevarthen of Allouez states, “Beyond helping them meet their physical goals, we meet with them before a workout and make sure to check in with them after.  If it is someone that needs a lot of positive feedback, we continue to check in with them regularly to see how they are feeling.  A couple times we’ve had to have a heart to heart with clients and remind them about the importance of self-love.  You CAN do this!  You ARE worth the work/effort.  YOU are not a number on a scale!”

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Confidence

Nobody’s perfect, yet many of us are perfectionists, pushing for what feels like a means to no end. A lot of people who want to get into shape have been spinning their wheels for years, trying to achieve “the perfect body.” Here’s the truth: We’re are all imperfect, wonderful, messy human beings. We have jobs, fears, wants, kids and pets. We have families, houses, responsibilities, dreams, and hopes. We mess up, we make mistakes, and we triumph. These are human basics that are over looked so often when we look into the mirror.

True confidence is about being real to who you are and having fun doing it. Many times, as trainers, we deal with the occasional client who simply states that their goals are that they want to look like “that girl or guy,” or “be skinnier.” This mindset is not ideal when working with a client and looking to help motivate them to make a change.

SKINNY AND HEALTHY ARE NOT THE SAME THING. “Skinny” indicates nothing about a person’s well-being and health. “Skinny” is merely an objective measurement used, solely based on appearance. Ashley Haag, owner of Third Ward location says, “I think women confuse these words all the time. They aren’t interchangeable. They are completely different. You can be skinny and not very healthy. You can be a larger person and be rather healthy. I think healthy is defined as someone who takes care of themselves and ultimately…is strong!”

Skinny and healthy are not synonyms. Being thin is not the goal or the outcome we are looking to reach with our clients, but rather healthiness is. Framing your conversation with a client to be driven by “healthier and stronger” as the goal over “weight-loss” can make all the difference.

I WANT TO LOOK LIKE “THAT GIRL.” Jon Mojock (“Cujo”), our new coach at Ellipse in Allouez says it best, “I find it helpful to remind someone with this mindset if “that girl” is a celebrity or model, etc. that even THAT girl doesn’t look like “that girl”. There are a lot of techniques including photoshop and airbrush to make a person appear that way. In addition, it is important to talk this out further with your client. Help that person to readjust what their image of “that girl” truly means to them, and from there you will be able to make up some more personal goals.

SO WHAT ABOUT GUYS? This topic is often overlooked for males. Coach Josh Mac from Darboy touches on this one for you. Josh states, “It’s important to get males to check their egos when it comes to lifting weights. Far too often we sacrifice technique in order to massage our ego with heavyweight. For males there seems to be a correlation between lifting heavy, and a confident male…versus lifting correctly and a confident male. To combat this, I often try to work with males off to the side and discretely help them to decrease weight and emphasize the form. Once they feel all of the muscles on fire, they literally will exude confidence.” Feeling that difference, can make all the difference! Josh also says that this then lets guys realize that change is coming and in return, they’ll willingly exchange weight for technique.

“CONFIDENCE IS THE SEXIEST OUTFIT,”  says Ashley Haag. She continues, “Exercise increases your “feel good” endorphins and makes you feel better about yourself but also helps you to feel better (and look better) in your clothes.  To increase your confidence you have to work at it (literally) and get in the right mindset. It’s a win-win in my book!”

Healthy Summer Options

Summertime is all about being outside…at least in the Midwest! We cherish our Summer months and we head out to the patio whenever possible. The issue with our frequency of grilling out with family and friends is that these settings almost always come with potato chips, dips, sugary snacks or cocktails, and beers. Today, I’d like to give you an alternative for these Summertime classics.

The Potato Chip & Dip Dilema

Potato chips can, and should, be avoided when you want to live a healthy lifestyle. The switch is easy, for any starchy chip…turn to a vegetable instead. A common mistake is that when snacking on vegetables, many go overboard with its counterpart….the dip. Instead of the cheese, sour cream, or dill dips that contain unhealthy fats, hummus is the answer. To be honest, it’s smart to skip the snacks all together and wait for your main dish! If you’re going to have it anyways, there’s no need to over indulge while you’re hanging out on the patio.

Sugary Snacks

If you’re going to eat something sugary, make it fruit whenever possible. Alternatively, here are some delicious recipes for your sweet tooth.

Triple Berry Yogurt Bark

Adapted from: The $5 Dinner Mom

Yield – 8 snack servings

Preparation Time – 15 minutes

Cooking Time – 2 hours in the freezer to freeze

Ingredients

  • 32 oz. plain Greek yogurt
  • 1/2 cup honey
  • 1 pint raspberries
  • 1 pint blueberries
  • about 1 cup strawberries, sliced
  • Parchment paper

Directions

  • Line a 9×13-inch baking dish with parchment paper.
  • In a mixing bowl, whisk together the yogurt and honey.
  • Pour and spread the yogurt mixture into the base of the lined baking dish.
  • Sprinkle the different berries and gently press into the yogurt.
  • Freeze for at least 2 hours or until completely frozen.
  • Use a knife to make the first “break” and then you can break with your hands. Break into serving size pieces and serve cold.

Banana and Peanut Butter Bites

Use browning bananas before they go to waste! Make little peanut butter and banana bites and put them in the freezer for 2 hours. Sweet, salty, cheap and easy to do!

Cocktails

If it’s a cocktail kind of night, you’ve got to eliminate the sugars. Stick to sugar free options, avoid mixers other than club soda or flavored sparkling waters with zero calories. Here are some options:

  1. Cucumber Fizz Cocktail: Replace the high carb tonic water in this drink with either a sugar-free tonic water that uses artificial sweetener for a no-carb version. For a lower-carb version, use an agave-based tonic water like Q-tonic that has 5.5 grams of carbs per 4 ounces compared to the 16.5 grams of carbs per 4 ounces in regular tonic.
  2. Healthy Green Tea Martini: Green tea’s benefits are endless. In a mixed drink, it’s a light way to bring some antioxidants into your party. Directions: Combine equal parts green tea (brewed and chilled) with vodka or gin in a martini shaker. Add in juice from a whole lime and 1 tbsp. of agave nectar. Stir ingredients until blended. Strain into martini glass. Garnish with a slice of lime.

There are endless healthy bites you can find and use as alternatives to the fatty and sugary snacks that are usually at patio parties! Being healthy doesn’t mean you have to skip the fun. Being healthy means you need to think ahead, plan accordingly, and practice self control. Enjoy the weather!

Trainers Are Worth It!

Why should someone work to reach their goals with a trainer or a coach, instead of just “working out”? It’s easy for us at Ellipse to suggest using a trainer…it’s our business, but what is true is that we KNOW there are results when a trainer steps in. We’ve seen time and time again people thinking they’ll get to it and years pass. Having a trainer is not a lifelong commitment if you don’t want it to be and it certainly doesn’t mean you aren’t self-motivated enough. Sometimes you just need someone to get you started and show you a few things.

After asking some of the trainers and Ellipse studio owners their thoughts on the matter, I found that Trey, owner of the Neenah location, said it beautifully. “Trainers are not just here to instruct trainees on the form and movement of the exercises, but we also play a key role in the overall stability and mental aspects of the trainees. It’s easy to pick up a magazine and follow a plan, but not all plans are equal and one size doesn’t fit all when it comes to fitness. As a trainer you’re able to differentiate the different body types from endo, ecto and meso and what plans are appropriate to put into action, in order to assist that trainee and help them reach their goals. We are also in many cases the nutritionist, the therapist, and the friend that keeps you focused and motivated. The relationship between a trainer and their trainee is like a partnership, a team!

What often happens when you workout without a trainer?

  • Overuse of any given movement and underuse of another
  • Missing balance of metabolic strength, heavy strength intervals, mobility, correctives, and metabolic cardio. Balance of these activities is needed for safety and effectiveness.
  • Poor form! Quality trainers ensure your form is on point.
  • Motivation and accountability is extremely difficult to find on your own. This does not mean it’s not possible, but it’s not easy.

Working out is exhausting, but training is rewarding!

10 Ways to Measure Success

10 Ways to Measure Success

There are plenty of “measurements” used to mark the progress of our clients. Contrary to popular belief, the scale, is the least important form of measurement. Too many people rely on this number to feel good, and then find great disappoint when they don’t see what they want. This happens all too often, though you may be eating perfectly, there are a lot of factors that go into achieving your goals in fitness and health. Here is what we look for at Ellipse Fitness, in no particular order.

1. Scale – As stated above, the scale is a form of measurement. Though we do not base results off of weight, we simply take note of these numbers.
2. Body composition – Ann Morrow, owner of St. Louis says it perfectly, “Measuring the amount of muscle and fat is so much better than weight. Weight doesn’t account for muscle. The more muscle we have, the leaner we appear!”
3. Reduced cravings – You know you’re on track when you push yourself extra hard in a workout because your reward is a protein shake! When motivation increases and someone is pushing themselves to reach goals, things like junk food, desert, and treats become less important and less desirable.
4. Increased Energy – With hard work in the gym and reduced cravings, healthy sleep is more prominent in our lives. With quality rest and nutrition, energy levels rise.
5. Increase in weight (of equipment) – You can tell a lot about progress when a client increases the weight in dumbbell, kettle bell or barbell.
6. Increase in level of body weight exercises – Lead Trainer at ThirdWard Milwaukee, Doug Mueller, explains it best, “Pushups is a great example of this, when a client first comes in and only is capable of doing a limited number of pushups from their knees and now they are doing a high reps from their toes. Also, going from a simpler move to a more complex move is another measure of progression. Going from floor glute bridges to a full kettle bell swing is an amazing progression on the glutes muscle group.”
7. Daily life – Reduction in out of breath moments and increased functionality in daily life. For example, performing yard work, caring for a loved one, more steps on a fit bit, or climbing the stairs. Heather Trevarthen, Owner of Allouez, says, “We had a recent short term program in which a participant’s goal was to feel better. Her knee would bother her and crack going up the stairs. 21 days of training later, her knee does not bother her going up the stairs.”
8. Decreased rest time – After the heart rate is increased, progression is measured by the amount of time needed to recover and be ready for action for the next round.
9. Clothes – Jeans or clothing size in general. This does not mean smaller sizes, but it does mean better fit! In the past, we’ve had a program at Ellipse called “Rock My Jeans.” Participants bring in a pair of jeans that don’t fit them anymore, and by the end of the program, the goal is to be able to zip and button them on comfortably!
10. Self-Esteem – The personal favorite of Ellipse is self esteem. We truly want people feeling better and happier. A new found appreciation for the image in the mirror, and not just because of results, but because of the smile on your face!

So there you have it! Don’t forget, quality of life far outweighs any numbers on a scale. Find your nearest Ellipse Fitness, you won’t regret it! 🙂

Ellipse’s Take On Periodization

Periodization is a technique that trainers and coaches use to vary intensity, duration and volume of workouts from period to period..hence the word periodization! This is what is used with most athletes when they are ramping up for a specific challenge or event. Creating a program using this method always depends on the goals of the client. A big factor to consider when writing training programs using periodization is if the client has a specific event coming up that they are getting physically ready for. (i.e. a triathlon, not their wedding 🙂 ) In this case, we want them to be in peak shape at the time of the event.

To explain periodization further, we spoke to the trainers.

Lead Trainer Doug M. of Third Ward says, “Periods can be as long as a couple months, to every week.  One period could be focused on higher volume of exercise, and the next period could lower volume but higher intensity and heavier weights.” This is just an example to show how training periods can vary depending on the athlete and their goals.

At Ellipse, this type of training also comes in handy for any member and our group sessions. Often times we have long time members that plateau in their workouts.  This is where splitting their workout regimen into periods could help them “get out of their rut” and see great results again. In terms of group sessions, this is part of the reason you never see the same workout twice. We want to avoid plateaus and rather provide workouts that insist on progression.

Continuous progression in our programs at Ellipse is another important aspect of why planning a training program with periodization is a positive idea. Once the specific event is finished or an athlete has reached desired outcome, we don’t want anyone to just stop. We’re always looking for opportunities to help client’s continue progression and periodization training aids in that.

So how do you know that it’s time for a client to move to the next period of their training? Our very own Josh Mac of the Darboy location explains it best, “There are several quantitative measurements we use: body measurements, increase in strength/cardio, lack of gains, medical markers (cholesterol levels, blood pressure, heart rate, etc.). There are also qualitative measures such as “burnout”, which is an indicator for a new cycle to re-motivate.”

Owner of Neenah, Trey, states he uses periodization for 100 % of the programs that he writes. He says he designs the program on a basis of building blocks of periodization from mini to macro cycles in correlation with the individual’s goals and when they are looking to achieve them. Trey says, “Depending on the starting condition of the individual and the activity level outside the program of that person is where I start, also the monitoring of the progress would, in addition, be pending the program length and is different for each individual but would normally run every four to six weeks.”

So you see, periodization depends on the client’s goals and when they want to achieve them. Trainers design their programs based on time periods, leading up to an event and so that athletes will continue progression afterwards. Periodization is used in the designing of any training program at Ellipse Fitness, personal and group.

High Intensity Interval Training

Each week at Ellipse Fitness the structure of the sessions is designed so the body is getting a balanced mix of strength, cardio and high intensity interval training (HIIT). This format helps with weight loss, burn fat, kick-starting the metabolism, muscle tone, and increasing energy and well-being. Let’s dig into the HIIT benefits and why it transforms the body and helps to maximize results.

First, let’s define HIIT: High intensity interval training is a form of training that alternates between quick, intense activity and fixed rest periods. This type of workout has various benefits, but here are the biggies!

Time Saver: For starters, research shows that a quality 15 minute HIIT workout compared to jogging on a treadmill for 60 min, is more effective, especially when compared over the 24 hour period following the workout. With that being said, time allocated to working out in HIIT style takes less time, yet the impact is more significant.

This is perfect for a busy schedule! Get in 20 minutes or less of HIIT and you’ve had a full workout. HIIT should take place 2-3x/week tops, to help with physical and mental strength. An additional plus of the time saving aspect of HIIT is that you can do it anywhere. No excuses accepted!

You are more likely to stick to it: How many times have you been on a treadmill and tried not to look at the time? We trot along trying to distract ourselves, while hoping that time is flying by while we aren’t looking at the clock. Come on, we know you’ve been there! Well here’s what’s awesome about HIIT. With the time saving benefit, you’ll reach higher endorphin levels quickly, leaving you feeling great after a short amount of time. Ellipse workouts are never longer than 45 minutes, and members aren’t only coming back because they look good, but because they FEEL GOOD! This boost, no matter at Ellipse or not, drives you to make fitness a part of your life. HIIT workouts make you feel good fast, leaving a stronger influence on creating a habit of exercising and even better, a desire for it!

Preserve Muscle Mass & Burn Fat: Research shows HIIT preserves muscle mass, while promoting increased fat burn. Whereas steady state cardio may encourage muscle loss with the fat burn. Once you’ve built strong muscle, it’s not something you want to lose! A HIIT workout kicks your body’s repair cycle into overdrive, helping to preserve your hard earned muscle and instead, burns the fat which in turn is what causes healthy weight loss.

Healthy Heart: HIIT pushes you into an anaerobic zone, fast! Taking your heart rate into this zone, from low to very high quickly, causes pressure on veins and arteries. The veins and arteries then increase in flexibility and elasticity. It may take miles before you reach this state while on a treadmill!

HIIT involves periods of work and rest to increase the heart rate while at work and increase the results while at rest. Lead trainer, Doug Mueller, of Milwaukee Third Ward location says, “This roller coaster ride for the heart enhances the cardiovascular system.” So doing intervals of high intensity exercises with fixed rest periods, breaks down muscle mass which depletes energy stores, causing the body to spend more energy rebuilding and replenishing muscle mass, including our precious muscular organ, the heart. <3

Summertime Slow Cooker

Does anyone else miss the easiness of the crock pot during Summer? Remember when you threw in your ingredients in the morning before work and came home to that ready to eat roast? There was zero cooking to do after a long day! A lot of us at Ellipse are morning people. Sometimes we are at the studio as early as 4:30 in the morning, which makes for a tired crew come evening.

Contrary to popular belief, the luxury of the slow cooker is not only a Wintertime tool! Check out these recipes to keep you out of the kitchen in the evenings and give you that time to spend outdoors! Don’t forget, as we always preach…these recipes are high in protein, and low in sugars! 🙂

Santa Fe Chicken Salad

This recipe comes from the authors Six Sisters’ Stuff and only takes 10 minutes to prep. Do this before work and you will be so happy that you did after a long day!

Slow Cooker Time: 6 Hours

Serves: 8

Ingredients

  • 2 lbs chicken breast
  • 14.4 oz can diced tomatoes with mild green chilies, not drained
  • 15 oz can black beans, drained
  • 1 cup frozen corn
  • 1 medium zucchini, diced
  • ¼ cup chopped fresh cilantro
  • 14.4 oz can fat free chicken broth
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cumin
  • salt to taste
  • 8 cups spinach or your favorite kind of lettuce
  • 1 Avocado

Instructions

  1. Place your chicken breasts on the bottom of the slow cooker. On top of the chicken dump in the chicken broth, beans (drained), corn, tomatoes, cilantro, zucchini, garlic powder, onion powder, cumin, and salt in the crock pot.
  2. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning to taste. Serve over spinach or lettuce. Serve with avocado slices on top.
  3. Dressing as you wish

Zucchini, Tomato, and Feta Frittata

This recipe may be genius! Thank you, The Foodie Corner! A perfect dish for the family or even to impress guests. Easy to make, but feels fancy! The ingredients are based on a 3.5 lt slow cooker so if you have a different size, make sure to think accordingly so that your frittata isn’t too thin.

Slow Cooker Time: 3 hours

Serves: 3-4

Ingredients

  • 2 zucchini, medium sized, coarsely grated + 1/2 tsp salt
  • 6 eggs
  • 1/4 tsp sweet paprika
  • 1/4 tsp thyme, dried
  • 1/4 tsp salt
  • 1/4 tsp black pepper, freshly ground
  • 3 Tbs parsley, finely chopped
  • 150 gr feta cheese, crumbled
  • 10 cherry tomatoes, halved
  • few drops of oil for stoneware

Instructions

  1. Place the zucchini in a colander and sprinkle with 1/2 tsp salt. Let the juices drain for a while and then help it along by squeezing with your hands till most of the liquid has come out. At the end you should have one tightly packed cup of grated zucchini.
  2. Grease the slow cooker stoneware with the oil. Beat the eggs, paprika, thyme, salt, pepper and parsley in a large bowl. Add the grated zucchini, tomatoes and crumbled feta. Mix well and pour mixture into the slow cooker.
  3. Turn on low and leave for about 3 hours. All cookers vary so check your frittata after 2 ½ hours or when the surface in the middle looks dry. Insert a knife in the centre; it’s ready if the knife comes out dry of any juices.

Green Chile Pork

Enjoy this recipe that takes 10 minutes of prep before you head out for the day. Be careful though…this delicious pork recipe may have your mouth watering all day!

Slow Cooker Time: 7 hours

Serves: 8

Ingredients:

  • 1 1/2 pounds poblano or Anaheim chiles (about 4 large)
  • 4 pounds boneless pork shoulder
  • Salt and pepper
  • 1 28-oz. can green enchilada sauce
  • 4 tomatillos, husked and quartered
  • Flour or corn tortillas for serving, optional

Instructions:

  1. Place a rack 4 inches from heat source and preheat broiler to high. Place chiles in a single layer on a baking sheet. Broil until skin is blackened, 6 to 7 minutes, turning occasionally. Place in a large bowl; seal with plastic wrap. Let stand until skin has softened, about 7 minutes. Peel, seed and roughly chop chiles. Use immediately or refrigerate overnight in a ziplock bag.
  2. Season pork with salt and pepper. Place in a slow cooker. Add chiles, enchilada sauce and tomatillos; turn to coat.
  3. Cover and cook on low until meat is fork-tender, 6 to 7 hours. Remove pork to a baking dish and shred with two forks. Tilt slow cooker and spoon off some fat. Place pork back in slow cooker, cover and rewarm on high heat. Season with salt and pepper; serve with tortillas, if desired.

Making a Difference

Ellipse Fitness has officially made it to their 10th year of running Victory over Violence! What is Victory over Violence? VOV is a 4 hour charity event to raise money for local domestic abuse shelters. Each Ellipse location puts on a fitness marathon to combat abuse; A crime that is more common than we all want to believe. All the proceeds from VOV go to shelters helping victims of this violence.

So how does it work? Each Ellipse location advertises and promotes their event to their gym members and the community. Each gym then works to make the event one of a kind. The members and those involved year after year have been inspired to ask their companies and families to make donations! There are many contributors each year and prizes that are given throughout the event, as well as a silent auction. “It’s one of our most well attended events of the year. Everyone loves the challenge of working out for 4 hours and because it’s for a good cause it’s a double whammy!” says owner, Ashley Haag, of Ellipse Fitness Milwaukee Third Ward.

This year’s 10th annual Victory over Violence event set the bar high for years to come! Collectively, the franchise donated over $15,600 to domestic abuse shelters within their communities! That puts the corporation well over $100,000 in total donations to date!

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For Ellipse Fitness, a little teamwork and sweat goes a long way! To check out more photos from all the 2016 events, head to the Ellipse Fitness Facebook Page!

Keep Your Sugars Low and Your Proteins High

Weight loss goes a little like this: 80% nutrition and 20% fitness. You can exercise as hard as you want, but you cannot out work a poor diet! Taking time to put effort into what you are going to eat is essential to a healthy lifestyle. It’s worth it because when working to build muscle and burn fat, like we’re here to help you do at Ellipse Fitness, you’ll want to look for meals that are low in sugar and high in protein.

Start simple with something like baked chicken! An excellent source of protein and almost zero sugar. While baking your chicken, sauté vegetables on the stove top. The original recipe, curtesy of Olena of iFOODreal, calls for red peppers and mushrooms. This combination is super tasty, but you can play around with your veggies of choice!

Baked Chicken with Sautéed Veggies

Nutritional Information: 8 Servings Per Recipe

Amount Per Serving = 2 thighs w/juices:
Calories: 278.6
Total Fat: 13.1 g
Cholesterol: 148.5 mg
Sodium: 379.2 mg
Total Carbs: 3.3 g
Dietary Fiber: 0.9 g
Protein: 36.6 g

Ingredients

  • 3 lbs chicken breasts or thighs, boneless & skinless
  • 1 large garlic clove, grated
  • 1/2 tsp himalayan pink salt
  • Ground black pepper, to taste
  • 1 medium onion, finely chopped
  • 10 brown mushrooms or 2 portobellos, chopped
  • 2 large bell peppers, chopped
    • Feel free to add vegetables of your choice
  • 1 tbsp coconut oil or avocado oil
  • 1 cup hard cheese like mozzarella or marble, shredded (Gluten Free cheese is a great alternative)

Directions:

  1. Preheat oven to 425 degrees. Rinse chicken and if using breasts cut in half lengthwise. In a large baking dish, add chicken, garlic, salt and pepper. Mix well to coat evenly and spread in a single layer. Cover and bake for 20-25 minutes. Chicken is cooked when pale and surrounded by clear juices.
  2. In the meanwhile, preheat in a large ceramic pan on low-medium heat and swirl oil to coat. Add onion and sauté for a few minutes, stirring occasionally. Add mushrooms and sauté for a few more minutes, stirring occasionally. Add bell peppers and sauté for 5 more minutes, stirring.
  3. Remove chicken from the oven and turn broiler on High. Separate chicken a bit from each other and top each piece with vegetables (sprinkle around too) and top with cheese. Broil for 5 minutes or until cheese is melted. Serve hot with rice, quinoa or veggies.

It’s low cal. It’s flavorful. It’s easy to make!

Enjoy!