Bungee Up - Be Fit & Fly

🍔We’re always looking for more ways to sneak veggies into our diet… and this recipe gets the job done!

And if you have any picky eaters in your home, you won’t hear any complaints! (TIP: don’t tell them about the veggies unless they ask first 😉).

You can use your choice of ground meat: turkey, chicken, beef, bison, etc.

Meat & Veggie Burgers
(serves 4 to 6)

1 Tbsp olive oil
1 carrot, grated
1 small zucchini, grated
2 cloves garlic, minced
¼ tsp sea salt
Sprinkle of freshly ground black pepper
3 Tbsp chopped fresh parsley
1 lb (455 g) ground turkey or beef
2 Tbsp grated parmesan (optional)

Heat the oil in a nonstick skillet over medium-high heat. Add the carrots, zucchini, garlic, salt, and pepper. Saute for 3-4 minutes, until they start to soften, add the parsley, and continue to cook for another 2-3 minutes, until the parsley wilts. Remove from the heat and let cool slightly.

In a large bowl, combine the ground meat and the veggies (plus the cheese if you are using it). Mix just enough to evenly distribute the veggies.

Form into 4-6 patties (depending on your serving size). Place the patties in the pan and cook and cook over medium-high heat for 3-4 minutes on each side, depending on thickness, until it reaches your desired doneness.

Serve with a salad and/or your favorite whole-grain bun.

(Tag me with a pic if you make it! 🙌 )

🔥What ONE THING can you do today to level up? 🤜🤛

We just had a beautiful burst of snow right at sunset! 💜

🔥TIP: Boost your energy with regular posture checks.

Here is yet ANOTHER reason to make it a point to sit up tall…

It can help keep your energy up!

Sitting with good posture means your body doesn’t have to work as hard to hold you in place (because it’s in natural alignment), plus you can breathe more deeply.

Ironically, one reason we slouch is that we’re tired – and it just makes it worse.

So, make it a point to check in with yourself every 15-30 minutes to make sure you’re sitting tall.

Have you ever noticed a link between your energy and your posture?👇👇

Happy St. Patrick’s Day!

“There are good ships and there are wood ships, the ships that sail the sea. But the best ships are friendships, and may they ever be.” – Irish Toast

☘️Tomorrow is St. Patrick’s Day … are you going to wear something green!? ⬇️⬇️⬇️

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Just a regular everyday bungee class! 😜

bungeeup on TikTok Just a regular day in the life of at Bungee Up!

😋I have a light & delicious lower-carb dinner recipe for you today.

Scallops give any meal a special occasion vibe and the fun fact is that they take only a few minutes to sear.

This dish comes together even faster because it uses a packaged slaw mix.

👉If you want a heartier meal, serve it with a side of rice or roasted sweet potatoes.

Seared Scallops with Green Goddess Slaw
(makes 4 servings)

1 avocado, peeled and seed removed
1 cup (170 g) low-fat plain Greek yogurt
1 large lemon, juiced
½ cup (15 g) chopped fresh parsley
Pinch of sea salt
16 oz. (455 g) bag of broccoli or veggie slaw mix
1 Tbsp olive oil
1 lb (455 g) sea scallops, patted dry
Freshly ground pepper

Make the dressing: In a blender, combine the avocado, yogurt, lemon juice, parsley, and a pinch of salt. Cover tightly and blend until smooth. If you want a thinner dressing, add a small amount of water, ½ tsp at a time.

Prepare the slaw: Place the slaw mix in a large salad bowl and pour the avocado mixture over it, tossing to coat.

Sear the scallops: Heat the olive oil in a large skillet over medium-high heat. Place the scallops in the pan and cook for about 1-2 minutes per side (until browned). Remove from the heat, and sprinkle with pepper and additional salt if desired.

Place on a serving plate with the slaw. Enjoy!

🍛If you try this, make sure you post a photo and tag me!

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Just a regular day Bungee Up - Be Fit & Fly!

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✨What are 3 things you can do today to refuel your spirit?

🥘Today I present to you … a curry recipe that doesn’t take hours to simmer on the stove.

That’s because it uses a store-bought curry simmer sauce, which helps this come together in just minutes.

👉TIP: When you choose a simmer sauce, be sure to check the nutrition label for sodium and choose one that is below 20% of your daily value.

Fast & Easy Chickpea Curry
(makes 4 servings)

1 Tbsp avocado or coconut oil
1 medium onion, chopped
1 large bell pepper, chopped
2 large carrots, sliced medium-thin
1 15-oz (425 g) can of chickpeas, drained and rinsed
1 cup (240 ml) curry simmer sauce
½ cup (120 ml) vegetable broth
6 big handfuls of baby spinach
2 cups (380 g) of cooked rice

Heat the oil in a large skillet over medium-high heat. Add the chopped vegetables and cook, cook, stirring often, for about 5 minutes, until they begin to brown.

Add the chickpeas, simmer sauce, and broth. Bring to a simmer, stirring occasionally. Lower the heat to medium-low and continue to simmer until the vegetables are tender, 5-8 minutes. Stir in the spinach in batches and cook until wilted.

Remove from the heat and serve your curry over rice.

🙌If you make this, post a pic and tag me!

🔥How would you rate your self-care last week? What can you do this week to ramp it up?

👉The Thomas Test! (how to tell if your hips are too tight)

If you sit or stand in one place a lot, there’s a good chance you have tight hips. Even working out a lot can set you up for hip tightness.

I’ve got an easy test for you that you can do at home to check if your hips are tight. It’s called the Thomas Test.

Here’s how to do it:
Sit at the edge of your bed – the back of your thighs should be supported, your knees at the edge at a 90-degree angle, and your lower legs hanging toward the floor.

Now lie back, bringing both knees toward your chest so your back is flat against the bed.

While holding one leg close to your chest, slowly extend your other leg and let it hang off the edge of the bed, from the knee down (keep your back, neck, and shoulders against the bed).

If your hanging knee is at an 80- to 90-degree angle and you don’t feel a lot of tightness, you passed the test! Now try the other side.

🧘 Let me know if you do this … and if you passed the test!

🤩Compare the ingredients list in this recipe to what you’ll find in store-bought granola bars, and you’ll never go back!

If you prefer to avoid chocolate chips, try cacao nibs.

Avoid the temptation of cutting these before they have cooled. If you cut them too soon they will turn into a crumbly (but delicious) mess.

Homemade PB Oat Bars
(Makes 16 servings)

3 cups (240 g) rolled oats
¾ cup (190 g) natural peanut butter or almond butter
⅓ cup (110 g) honey or maple syrup
½ cup (120 g) mini chocolate chips
2 eggs
Pinch of sea salt

Preheat your oven to 350ºF/177ºC and line a 9x9 inch (23x23 cm) baking dish with parchment paper.

Combine all of the ingredients in a large mixing bowl and stir until well combined.

Transfer the mixture to a baking dish & press into the pan so that it forms an even layer.

Bake for 14-17 minutes. It’s done when the center feels firm(ish) and the edges are becoming brown. Remove from the oven and let cool completely on a rack before slicing into 16 squares.

Try not to eat them all at once!

👉EVERY expert was once a beginner.

Practice – repetition – is one of the BEST ways you can build confidence. How can you make time for that practice this week? ⬇️⬇️⬇️

🥚This is a staple meal prep recipe that we tend to forget about!

But these “muffins” are simple, tasty, and take very little time to throw together.

✅Pair them with some berries for a quick & easy breakfast.

3-Ingredient Egg Muffins
(makes 4 servings)

Use your favorite peppers… red, yellow, or orange in this colorful and filling make-ahead breakfast.

4 medium bell peppers
Sea salt & freshly ground pepper (to taste)
8 large eggs
¼ cup (28 g) Mexican-blend shredded cheese

Preheat your oven to 400°F/200ºC and coat a sheet pan with cooking spray.

Cut the bell peppers in half lengthwise, and remove the ribs and seeds. Place the peppers in the pan with their cut side up, and sprinkle with a small amount of sea salt and pepper. Place in the oven for 15 minutes.

Remove from the oven and crack 1 egg into each pepper cup. Sprinkle on a little more salt and pepper, along with ½ Tbsp of cheese. Place the peppers back in the oven and continue to bake for another 15-20 minutes until the eggs are set.

To store, let the peppers cool and then place them in a tightly covered container for up to 4 days. You can reheat them in the microwave.

❤️💪Show your heart some love today — it works hard for you 24/7 💪❤️

Best wishes from your friends at BUNGEE UP for a happy and healthy Valentine’s Day!

💪Don't let anything stand in the way of your greatness! Get organized, make a plan, and go crush it 💥

❓MYTH OR FACT ❓

🤔“Meal prepping” means spending 3 hours on a weekend in the kitchen.
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🙈
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🙉
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🙊

🔥MYTH🔥

The term “meal prep” can mean anything you want it to. The important thing is that it works with YOUR lifestyle.

✅Meal prepping can mean cooking extra tonight to eat tomorrow… chopping your veggies ahead of time… or making a batch of quinoa to eat as a side dish tonight and as a salad topper tomorrow.

Or it can mean spending a few hours on the weekend planning, prepping, cooking, and packing your meals for the week ahead!

The idea is to plan ahead and put in a little work ahead of time to make it easier for you to eat a healthy diet over the next few days. 👍

🥡When you store your leftovers, what kind of container do you use? ⬇️⬇️⬇️

🌮🌮This is one of the most versatile recipes you’ll ever make…

You can change up the protein, the spices, the salsa, the carbs, and the kind of cheese.

➡️NOTE: feel free to sub in storebought salsa if you are short on time.

Meal Prep Taco Bowl
(Makes 4-6 servings)

Protein
1 lb (455 g) lean ground meat (beef, chicken, turkey -OR- extra-firm tofu, cut into cubes)
1 Tbsp extra virgin olive oil
2 Tbsp taco seasoning
⅔ cup (155 ml) water

Salsa
2 cups (300 g) cherry tomatoes, cut into quarters
1 jalapeno, chopped (remove seeds for a milder salsa)
¼ cup (30 g) red onion, chopped
1 lime, juiced
½ tsp sea salt

Bowl Ingredients
2 cups (190 g) cooked rice (brown, jasmine, cauliflower, etc.)
15 oz (425 g) can of organic corn, rinsed & drained
½ cup (60 g) goat cheese crumbles (optional)

Prepare the protein:
Heat 1 Tbsp olive oil in a medium skillet over medium heat. Add the ground meat or cubed tofu, breaking it up with a fork or cooking utensil as it cooks. When cooked through, stir in the taco seasoning and water. Let simmer for 2-3 minutes until the sauce thickens. Remove from heat and set aside.

Prepare the salsa:
Combine the salsa ingredients in a medium bowl and mix well.

Assemble the taco bowls:
Divide ingredients evenly between 4 to 6 (depending on serving size) meal prep containers.
Taco-seasoned meat/tofu
Salsa
Rice
Corn
Sprinkle of goat cheese crumbles

Cover tightly and store in the refrigerator for up to 4 days. Can be eaten cold or reheated. Tip: don’t add the salsa until just before you eat/after you reheat it.

Yum!

🔥Want to set yourself up for success tomorrow? Make sure you're giving it your absolute BEST today.

👉Do this before you go meal prep shopping🔥

“Shop” your pantry, cabinets, refrigerator, and freezer!

It can be tempting to head to the grocery store just to get your shopping over with...

But before you go, take a minute to look at what you have on hand. See what needs to be used up and what you need more of.

Doing this can help you save money, cut waste, and prevent buying items you don’t need.

Plus it can be a great way to come up with healthy meal ideas 🙌

😋Eat these sweet pancakes for a snack or breakfast.

Enjoy as-is or add a no-sugar-added jam on top. Yum!

3-Ingredient Paleo Pancakes 🍌
(serves 1)

1 large ripe banana
2 large eggs
1½ Tbsp coconut flour
Coconut oil (for frying)

Place the banana, eggs, coconut flour, and a dash of sea salt in a high-speed blender. Puree until smooth.

The batter will be thick but you should be able to pour it from the blender. If it seems thin, add a tiny amount of coconut flour.

Preheat a non-stick skillet over medium heat and melt a small amount of coconut oil over the surface.

Pour in the batter. Shake the skillet to spread out the batter and let cook for 2-4 minutes. The bottom of the pancake should be golden and the edges firm. Flip and cook for another 1-2 minutes on the other side.

Remove the pancake from the skillet with a spatula.

Serve and enjoy — and let me know what you think in the comments! 👇

🔥What will YOU make happen in 2023?

❓How do I get started?

✅Answer: If you’ve been thinking about getting fitter and/or healthier, figuring out where to start can feel overwhelming.

There is SO much info out there, how do you know what to believe?

The best way to start is to keep it simple.

If you’re going at it alone …

Just pick ONE THING and DO it.

Get regular exercise … start cutting sugar out of your diet … go to bed a little earlier (or get up a little earlier!) … or replace your afternoon vending snack with a piece of fruit … and the list goes on.

When you’ve been consistent with it for a few days or weeks, you can add on.

You don’t have to overcomplicate things. The basics — when you’re consistent with them — work!

And if you need help with a personalized, step-by-step plan to hit your goals, connect with us on our socials 😉