This Breakfast Egg Cups Recipe is the perfect breakfast on-the-go. Make them ahead of time, refrigerate or freeze them, and then heat them in the microwave when you are ready to eat!
I have a 5.5 year old and a 4 year old who can be picky at times but they love a good egg cup. These are great to have at home and also travel perfectly. Leftover veggies will never go to waste if you use them in these breakfast egg cups. I used a red bell pepper and spinach for the bright colors. I think it gives these egg muffins a “confetti” look. After all, we eat with our eyes and kids are drawn to the bright colors. A little sprinkle of cheese is delicious too!
Our favorite way to eat these breakfast cups is with salsa or sometimes my husband also likes Sriracha and Ketchup, but you can totally heat and eat them on the go. Everything is portioned out and ready to munch on. You should definitely add these to your breakfast menu!
BREAKFAST EGG CUP RECIPE
Ingredients:
-1 Cooking Spray
- 6 Large Eggs
-1/4 Cup - Milk
-1/8 teaspoon - salt
-1/8 teaspoon - black pepper, ground
-1 Medium - bell pepper, red
-3/4 cup - spinach
-1/4 cup - cheddar cheese, shredded
Directions:
1. Spray a muffin tin with cooking spray and set aside. Preheat over to 375 degrees F
2. Whisk the eggs and milk together in a bowl. Season with salt and pepper.
3. Dice the bell pepper into small pieces. Stack the spinach leaves, roll them up, and slice them thin.
4. Add the peppers, spinach, and shredded cheddar to the eff mixture.
5. Fill muffin cups 3.4 full and bake for 20-25 minutes until centers are set and no longer runny
6. Allow to cool slightly before serving
Making Happy and Healthy kids once Egg Cup at a time :) Enjoy!
Today is my son Ryan's 5th Birthday. 6 years ago I was told I would never be able to have kids because I suffered from a condition called PCOS - Poly cystic Ovary Syndrome which basically as I recall means holes in my utereus? Maybe it's the cervix...Regardless all I heard was "you aren't going to be able to have children." One of the main causes and symptoms is being overweight and since I am tall I spread the weight out well and never really thought of myself as "fat." We immediately started treatment through my OBGY which got us no where except in fights with each other because we literally had to do the hanky panky withIN every 24 hours on the dot for the best chance of success while taking meds that made me crazy - life was good ha! Finally we caught wind of a close friend of ours that had success with her infertility by going to Shady Grove Fertility. Naturally I called them right away looking for an answer or a glimmer of hope. Eric and I went there together, actuallye very visit we did together, and during the first meeting we heard "we WILL get you pregnant." After months of tests and tests and tests, we found out I wasn't ovulating or at least normally. My cycles were 30, 50, sometimes even 70 days long. Doc suggested a CLEAN diet to make sure my body was ready to house a baby and he got to work. On the first month of treatment after diagnosis we WERE PREGNANT!!!
While I always share my journey with health and fitness as it started when we picked up T25, it in fact started way before that and it's something I am constantly struggling with. Eating clean and taking care of your body is so important for many more reasons that just looking good. It's about feeling good and it's about getting the most important miracle of all :) Eric and I were blessed with Ryan Christopher King, on January, Friday the 13th, 2012! our lives have been forever changed and now our focus is on keeping up with him and his sister!
The holidays were incredible, the kids are at such a fun age, and we had so much fun spending time together. On December 31st when I put on my matching pajamas to the party I stepped on the scale and realized I had now not only gained back everything I lost on the ultimate reset round 1 and even gained an extra 2 pounds. How did I let this happen to myself, I swore I wasn't going to fall back into the emotional eating and drinking I had so many times before.
So when I woke up on January 2nd, I POPPED out of bed and was so excited to get on my path to the healthiest and happiest year of my life. While working on the outside I am also going to be working on the inside, A LOT this year and finding true happiness in every aspect of my life.
Week 1 has been super successful and I am down 10 pounds!! Goodbye holiday excess, thank goodness. Whats more than what shows on the scale and the fact that my pants aren't popping open is the way I feel. I am at peace with where I am going and have never been more excited for any part of my journey as I am now. I always said with the last round was how impressed I was with the food choices, they are things I never would have even bought from the store before, and it turns out I really like them!! Whooo Hooo!!
Here are some of the awesome meals I have had this week:
A lot of my followers ask me how I am able to stick to a plan while still cooking for my family and for the most part I am able to combine them pretty easily. Last night I was playing super mom and had some extra time on my hands soooooo 3 different meals it was :) I love my family :)
I hope everyone is having an awesome start to their new year!!
I am so excited to announce that a brand new Beachbody home fitness program is going to be launched on the 31st of October! Core De Force is a 30 day total body transformation program that will rock your world. The best part about the program is that the only equipment you need is YOU! Core De Force is an MMA inspired program which inludes 3 minute “rounds” where you will get boxing, kickboxing and Muay Thai, knee-elbow combinations, bodyweight training and cardio spikes that will help you lose belly fat and shred your body. If you can focus on hitting it hard for 3 minutes at a time before you know it the workout will be over. I have had the opportunity to do Core De Force as a preview to the release date. This workout gets your heart rate up, it gets you sweating and I couldn’t believe how sore I was the next day. I noticed that it really does focus on your entire core and getting your midsection defined, which of course is a woman’s top area to spot treat right!!! So check out all the details here if you are interested in changing up your workout, breaking a plateau, getting started with your transformation or holding yourself accountable over the holidays. I am going to be hosting a private test group for people who are ready to join me in this 30 day program.
What is Core De Force?
Core De Force is your 30 day countdown to a total body transformation. This workout was created by Joel Freeman and Jericho McMatthews, it is the ultimate mixed martial arts-inspired workout that is going to really knock off the belly fat, get rid of inches and tone and tighten your entire body with no equipment.
I love this workout because in every workout there is a “learn it & work it” section that breaks down the moves so that you can learn them before you do the workout. So if you are new to the MMA style exercises this will give you confidence to go right in and kick some butt. Core De Force is also not on a beat or rhythm so you do
not have follow a specific routine per se. There are modifiers in every single workout so no matter what your ability level is, you can go at your own pace. As you get stronger the goal is to challenge yourself with higher intensity and increased focus.
I also like that there is no equipment needed except yourself. This is key for those that are budget conscious, don’t have a lot of room to workout or are traveling and want to workout in a hotel room.
Core De Force takes the barriers away to getting started in your health and fitness journey because it is EASY, SIMPLE to follow and all you really have to do is show up and PRESS PLAY on the workout of the day! My goal is to EMPOWER YOU AND GIVE YOU CONFIDENCE TO MAKE THE CHANGES NECESSARY SO THAT YOU CAN LIVE A HEALTHY AND FULFILLING LIFE
Who is Core De Force For? Core De Force is for EVERYONE. Whether you are a beginner, intermediate or advanced level in your fitness you can do this workout. You will enjoy the challenge of taking the intensity higher to improve your cardio strength, speed and endurance. Each MMA inspired workout has an optional move breakdown to help you get familiar with the combinations. There is also a “modifier track” so you can follow a split screen if you would like as well.
Core De Force also focuses on rotational moves which means you will work your core from 360 degrees every time you hit play. That is going to be awesome for all of us who really want to tone that trouble area!
What Is the Eating Plan Like? The nutrition guide was created to be simple, clean foods, that you can easily measure out and combine to give yourself a well balanced nutrition plan that will fuel your body with the energy it needs to crush the next workout on the schedule and get the results that you want. If you really want to know what this program can do for your body make sure that you are 100% committed to the nutrition plan because what you eat is 80% of the results that you get.
The nutrition plan follows the portion fix, but you will not receive another set of containers unless you want them! Each food category is measured out and explained in detail to you. The plan is meant to be SUPER EASY to follow so that you don’t get overwhelmed with to many options. Plus, in the test group I am hosting I am going to be walking you through the entire nutrition plan as well.
How long are the workouts?
The workouts are 30-45 minutes in length and you workout 6 days a week with a stretch on the 7th. The workout program is 30 days in length.
There are 8 workouts in the program
MMA Speed- ∫ Upper body and core focused boxing influenced workout. (27 minutes)
MMA Shred- Muay Thai inspired elbow and kicks for total body shred. (37 minutes)
MMA Power- Uses explosive and defensive style movements in this fast paced cardio conditioning workout (47 minutes)
MMA Plyo- Core De Force is an MMA style home fitness program that will transform your entire body in 30 days. When you combine boxing, Muay Thai and plyometrics in one workout you get a huge calorie burn and RESULTS. (47 minutes)
Power Sculpt- Total body burner that uses explosive power and interval training to lean and sculpt. (37 minutes)
Dynamic Strength- Low on impact but high on intensity. (47 minutes)
Active Recovery- Recharge for the week ahead with this rest day that focuses on form and technique to help fight fatigue and sore muscles. (21 minutes)
Core De Force Relief- A quick 5 minutes stretch before bed session. (5 minutes)
Team Beachbody Exclusive MMA Mashup– All the best Core De Force moves in one workout. (26 minutes)
Core Kinetics- A unique core workout inspired by Mixed Martial Arts movements.
5 minute Core on the Floor- the ultimate core finisher- 5 minute challenging plank movements that gets your abs on fire.
If you want to take your fitness to the next level after your 3o days you can get these 3 additional advanced workouts too:
Agility Strength- combines fast footwork drills with body weight resistance to help improve coordination and blast major calories. (9 rounds- 37 minutes).
Agility Power- Grab your agility ladder and rip through multifunctional training that ignites every muscle and helps shred fat for serious definition (6 rounds-27 minutes).
MMA Kick Butt- This workout is meant to target your legs and butt with nonstop mix of powerful kicks and calorie burning conditioning spikes (9 rounds- 37 minutes).
How Much Does It Cost?
Core De Force has a variety of options. The one that I recommend the most is the Core De Force Challenge Pack because it comes with everything you need to be successful with this program. It comes with the entire Core De Force workout program, nutrition guide, program manual, Shakeology, access to me as your coach, discounted price and shipping plus it gives you entrance into my Test Group where I will be personally walking you through the nutrition guide, helping you to create a food plan that meets your needs, giving you recipes, tips, daily accountability so that this program does not become another dust collector on your shelf.
The Challenge Pack is $140 on Sale starting October 31st through November 2016.
How Do I get in the VIP Test Group?
Group just opened, join here: https://www.facebook.com/groups/1092277197535416/
Are you in??? There is limited space in my Test Group so make sure you complete the application below to get your spot!
I want to see you crush those goals and feel confident and empowered to take on the rest of your life!!!!
It's my favorite time of the year!! Leaves changing, Pumpkin everything, amazing smells from the kitchen... the only thing I am missing is the time to enjoy it! Next week I am going to be hosting a FREE Crocktober group where I have prepared a menu of 5 family friendly healthy dinner recipes to take the burden of preparing dinner off your shoulders. To join my free group, please head over to my facebook page and RSVP on the post to be added to the group. This is going to be so much fun! Link: https://www.facebook.com/brooke.king32
Saturday, January 9, 2016
What a day!! My heart is so full of happiness! I never in a million years thought doing a T25 video with Eric would turn into what it has. What started out and continues to be the best accountability for myself and my own health and fitness has become so much bigger.
One and a half years ago I attended my first super Saturday and we decked out in our best 80's! It was at that time my entire focus changed. Of course I was still working on me and my results and lifestyle but it was this event when I saw there was so much more to offer. I had just completed the 21 day fix and had incredible results, I had just finished my routine physical where my doctor was amazed at my cholesterol and weight loss so much that I didn't have to go on medicine and I give a lot of that credit to my Shakeology, I was also totally and completely hooked on the support and accountability groups! Women that worked together and lifted each other up?? You don't find that everywhere! So I decided then and there I was going after it, and I was going after big huge things! I didn't even know what Elite was, I heard the word thought that sounded cool, lets get it. The money was never my motivation, of course it was nice, but I was in this for me and for them!!
So that is what I did, what we did!!! We went out and grew our team with more people just like us. People that loved the products and wanted to share them with their friends, just as you would a tv show, new bag, or pair of shoes. People who had a big heart and a genuine desire to help people and make a difference in someone's life. People who had a vision and big goals and were willing to work hard to get there! People who are supportive and great teammates and we came together as one incredible group of Goal Diggers. We pushed all year long for the Elite goal and you know what we got it. And as I got to go up on stage today and represent our team, I know that without every last one of our TEAMMATES we would not be where we are today!! We are growing and have goals and are just getting started.
So Today I am humbled, I am honored, and I damn Proud, and I am sooo exccited for the future with these men and women. For the friendships we have made from just this little coaching thing, the lives we have changed, the stories we bring and create as we go, the journeys we are all on ... it's really hard to put those emotions into words, but WOW just amazing!
The new year is always a time for me to start over and have lofty goals, but this year is different. For the first time ever, I feel like I am in control of my life and in control of what I decide to do with the next 365 days. For me, I want so badly to lose 30lbs, and this girl is going to do it. I also want to feel great, look awesome, fit in my clothes, have a ton of energy to keep up with my little ones, and be stronger than ever...that't not too much to ask is it?
I have been a yo-yo dieter my whole life. I met the 21 day fix and the portion control containers, they just made sense. That healthy salad I was having, had something crazy like 600 calories!!! The containers work for me when I let them. When I don't cheat, or don't mess up everything I had worked for during the week on the weekends, so I am sticking to them, meal plan and all.
Goal setting is so very important if you want to reach them and writing them down makes them real. If you are reading this, I am putting you in the drivers seat to hold me accountable, and if you see me not on track, PLEASE call me out!! This is important and it all comes back to WHY I am doing it, I want to live a full and healthy and LONG life with my family!!
Brooke 2016 Goals
1. I will lose 30 pounds
2. I will go down at least 2 sizes
3. I will stick to the 80/20 life style and if I fall off I will jump right back on, not a week or month later
4. I will workout at least 5 days a week
5. I will make my kids my reason not my excuse and get them involved when I can to teach them great habits
6. I will not dive in the candy bowl at work
7. I will be the strongest, most confident in my skin, most comfortable in my clothes, that I have ever been!
8. I will completely ROCK my bikini this summer!
9. I will stick to my new dairy free plan for as long as I am seeing results and see that it is adding value
These are some big goals, but I know what a difference 10lbs makes in my life and with my confidence, can't wait to see what happens when I hit these!!
