Wednesday, February 26, 2014

Spaghetti and Meatball Bites

Spaghetti and Meatball Bites

  • 1 medium spaghetti squash, cut in half lengthwise, seeds removed
  • 1lb Ground Beef
  • 1 (14oz) can tomato sauce
  • 3 egg whites, whisked
  • 1 tablespoon dried parsley
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • salt and pepper, to taste
  • 1 tablespoon fat of choice (I used bacon fat)
  1. Preheat oven to 425 degrees.
  2. Cut spaghetti squash in half lengthwise, use a spoon to remove the seeds and excess threads.
  3. Place spaghetti squash cut side down on a baking sheet and bake for 20-25 minutes. Make sure not to overcook!!
  4. Add your ground beef to a large bowl and add 1/2 tablespoon of parsley, basil, and thyme and a bit of salt and pepper. Combine.
  5. Make your ground beef into small bite-sized meatballs.
  6. Now place a large skillet under medium heat, add your fat then small meatballs.
  7. Then add your can of tomato sauce, extra herbs, and salt and pepper.
  8. After meatballs have cooked for about 3-4 minutes, flip them and let them simmer in the sauce.
  9. While the meatballs are cooking through, remove your spaghetti squash from oven and use a fork to dethread the squash.
  10. Turn oven down to 350 degrees.
  11. Place silicone cups in your muffin tin then add your spaghetti squash threads to eat silicone cup, pressing down in the middle of the cup for the meatball to sit.
  12. Once the meatballs are done cooking, remove them from the sauce, and place each one in a muffin tin.
  13. Now pour just a little bit of beaten egg white on top of each muffin, spaghetti squash and the meatball.
  14. Bake for 18-20 minutes or until egg is completely cooked through.
  15. Add extra sauce to a bowl and dip your spaghetti and meatball bites in the sauce! BOOM!

You may have some leftover meatballs depending what size you make them. I just ate them while my other bites cooked. Obviously


Did you know the type of shoes can have an effect on your workout?  If you are running, you would want to wear a running shoe, but if you are doing the HOT NEW WORKOUT The 21 Day Fix, you want to choose something else to workout in.

What you ask is the appropriate shoe?  Check out the video below where I explain the types of shoes and their function, and which kind of shoe you should choose for your 21 Day Fix workout or P90X, Insanity, Les Mills Combat, Brazil Butt Lift or T25 Workouts!

Monday, February 24, 2014


LOOK, I know that not everyone's cup of tea is working out. Not everyone enjoys it. I also know that eating healthy can be boring and bland. I GET IT. 

 I also know that feeling tired, sluggish and irritable is NO FUN either. I get that when you look in the mirror you don't see the real you. I get it that you don't have energy for your day and you would much rather come home from a day of work and watch TV on the couch and relax. I GET IT. 

 I work out every day because it gives my life that VIBRANCY that ZEST for living. No, everyday it is not easy for me to push play. No, it is not an easy thing to pass by the doughnuts in the break room but I do it. 

 Maybe going to the gym is not your thing? I GET IT. It really is not mine either. I waste so much time packing my gym bag, buying travel shampoo, and soap, taking my work clothes with me that inevitably get wrinkled and look awful all day, forgetting my towel AND my locker combo.... 

 That's why I LOVE working out at home. I SAVE TIME, energy, and my shower is MY SHOWER. I get to start my day off on the right foot and do something for me. 

 I also LOVE my online support and accountability group. I get to check in everyday with a group of people who are working to reach their goals as well. Do we always get it right every day, no.. of course not. But we are there to ENCOURAGE each other and motivate each other. IT REALLY DOES WORK.

 So is now your time? I dunno, that's your call. Maybe it's time to give YOU a change. Maybe it's time to do something for YOURSELF. Maybe it's time to TAKE BACK YOUR HEALTH AND FITNESS. Maybe it's time to TAKE BACK YOUR LIFE? 


Saturday, February 22, 2014

21 Day Fix Double Chocolate Cookies- To Die For

Who thought healthy could taste so sinful! On the 21 Day Fix program, you can have these amazingly delicious cookies to take care of that chocolate craving. Just replace one of your yellow containers with one cookies. So rich. So delicious. So chocolate!

21 Day Fix Double Chocolate Cookies
makes 15 servings, 1 cookie each

Non stick spray
1/4 cup extra-virgin coconut oil- melted
1/2 cup unsweetened applesauce
1/3 cup pure maple syrup ( Grade B)
1/4 cup canned light coconut milk
1/3 cup coconut flour
1/4 cup whole-wheat flour
1/2 cup all-natural cocoa powder
1/4 semi sweet chocolate morsels ( or slivered raw almonds, chopped pecans, dried cherries, or raisins)

1.  Preheat oven to 350 degrees F
2. Lightly coat baking sheet with spray.  Set aside. 
3. Combine coconut oil, applesauce, maple syrup, and coconut milk in a medium bowl; mix well.
4. Combine coconut flour, whole wheat flour, and cocoa powder in a small bowl; mix well.
5. Add flour mixture to applesauce mixture; mix until we'll blended.
6. Add morsels; mix until blended.
7. Drop by heaping Tablespoon onto prepared baking sheet.
8. Bake for 12 minutes or until firm. 

For a gluten-free version, substitute 1/3 cup brown rice flour for whole wheat flour. 

Use this link for $50.00 OFF when you Order the 21 Day Fix Program and Shakeology now CLICK HERE:

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Sunday, February 16, 2014

21 Day Fix Review- Cardio Fix

This workout ROCKED.  Get ready to sweat with this cardio workout.  I had to scale back a few times and catch my breath and follow the moderator.  At the end, I just wanted to lay there on the floor.  LOVE this one.

Here is my review.  Leave a comment and let me know what you thought of this workout!

Wednesday, February 12, 2014

Day 3- AMAZING RESULTS with the 21 Day Fix - Lower Fix!

Already?!!  Yup!  I have some results already.  Wanna know what they are?  You gotta watch the video to find out what is going on :)

Tuesday, February 11, 2014

Day 2 Review- Upper Body Fix

Hi everyone!  Day 2 is done and in the books!  I am feeling great with the 21 Day Fix so far.  Today was Upper Body Fix and I really liked it!

I was a little ambitious with my weight choices today, with my heavy weight being 15 pounds.  Autumn does a lot of repetitions in this workout, so my shoulders fatigued quickly at this weight. If you are just starting working out or have not worked out in a while, don't be afraid to use lighter weight and work up to heavier weights.

My food was great.  I did get a little hungry today though.  Over all I am really happy with the workouts and the food portions!  I can't wait for tomorrow- Lower Body Fix... 'cause the Bootay needs a little work!

If you have any questions about the 21 Day Fix or any other workouts, send me an email to and I would be happy to help you!

Monday, February 10, 2014

21 Day Fix- Day 1- Total Body Cardio Fix

The Real Diehl on- The 21 Day Fix- Total Body Cardio Fix.

What a great way to start the morning!  30 minutes of a heart-pumping lightly weighted cardio workout.  Autumn works just about every muscle group with several compound movements, most using a light weight.  I had to scale back a few times and follow the moderator for a few seconds to let my heart rate slow down a little.
I also really enjoyed the ab work at the end of the workout! It really worked my core well and I am going to feel it tomorrow!

                                          Day 1 was great!  Check out my video review of it :)

Sunday, February 9, 2014

21 Day Fix Prep Day!

21 Day Fix Prep Day!

Here it is!  21 Day Fix Program-  The portion control containers also work great with Hammer & Chisel, 21 Day Fix Extreme and, Max 30 Meal Plan!!

In this video I show you the containers and how to prepare your meals with them.  I think it is going to take a couple days to get used to this system, but I think that once I have a routine down, this system is going to be pretty great for meal planning.

It really does take the guesswork out of figuring out what you should be eating.  If you follow it right, you should have no question about how much your portion sizes should be.

Tomorrow I will be doing the first workout, so be sure to check back then to see what I think of it all

Visit my Website:
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Thursday, February 6, 2014

Beef and Broccoli For the Chinese New Year

It's the Year of the Horse.  You know it has to be a good year!  I am celebrating by making this delicious dish for dinner tonight!

Beef and Broccoli with Red Bell Pepper

Beef and Broccoli with Red Bell Pepper
Total Time: 20 min.
Prep Time: 10 min.
Cooking Time: 10 min.
Yield: 4 servings, 1 cup each
¼ cup reduced-sodium soy sauce
6 Tbsp. water, divided use
2 Tbsp. corn starch, divided use
1 Tbsp. raw honey
1 lb. raw top sirloin beef, trimmed of fat and sliced into ½-inch thick pieces
1 tsp. coconut oil
4 cups broccoli florets
2 medium bell peppers, cut into 1-inch cubes
2 cloves garlic, chopped
1 thin slice fresh ginger, peeled, finely chopped
1. Combine soy sauce, 4 Tbsp. water, 1 Tbsp. corn starch, and honey in a small bowl; mix well. Set aside.
2. Combine remaining 1 Tbsp. cornstarch and 2 Tbsp. water in a large bowl; mix well. Add beef. Toss gently to coat.
3. Heat oil in large skillet over medium-high heat.
4. Add beef; cook, stirring frequently, for 2 minutes, or until cooked through and no longer pink. Remove from skillet, keep warm.
5. Add broccoli, bell pepper, garlic, and ginger to skillet; cook, stirring frequently, for 3 to 5 minutes. Place broccoli mixture in beef bowl.
6. Add soy sauce mixture to skillet; cook, stirring constantly, over medium-high heat for 30 seconds, or until thickened.
7. Return beef and broccoli mixture to skillet; cook, for 1 to 2 minutes, or until well mixed and heated through