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Jamaican Jerk Chicken INGREDIENTS: 1lb chicken breast 1 jalapeno...

Jamaican Jerk Chicken


  • 1lb chicken breast
  • 1 jalapeno pepper, diced & seeded
  • 3 tbsp. water
  • 2 tbsp. lime juice
  • 2 tbsp. lemon juice
  • 4 cloves garlic
  • 2 tsp low sodium chicken broth powder or 2 bouillon cubes
  • ½ tsp ground cumin
  • ¼ tsp dried thyme


Mix all ingredients together, except chicken.
Add chicken and let marinade in refrigerator about 4 hours or overnight.

Its easy to put all chicken in a ziplock bag. 

Cook on grill or bbq until chicken is cooked through.


**Thank you Brandi for this delicious recipe!


Motivational Monday - Shonna-Lee Miedema conquers The Spartan Beast!

Fitnessprint client Shonna-Lee Miedema joined us with the intention to get up on stage and compete in bodybuilding, but along the way she found a new goal that got her even more excited!  Last year she completed the 12k Mudd, Sweat and Tears obstacle race in Kelowna, BC last may and recently she decided to up the challenge with The Spartan Beast, a 25 km obstacle course on a mountain 6800 feet above sea level, filled with monkey bars, spear throws, rope climbs, burning logs and burpees!  


Despite back injuries and sickness holding up her training for the two months right before the race, Shonna-Lee decided to just do the best she could and complete as many of the obstacles as possible.  She pushed herself to her limits and completed the course having given it her all.  Even facing unexpected queasiness from altitude sickness she was undeterred and completed every single one of her burpees!  Way to go Shonna-Lee!

Overall Shonna-Lee says she was very proud of herself for completing this challenging course and we absolutely agree!  To top it all off she finished 29th out of 444 for women and in the top 39% overall!  She says that she even felt rejuvenated and exhausted at the same time and plans to do another Spartan Beast with her husband next year for their 10 year wedding anniversary.  Sounds like our way to celebrate, congratulations Shonna-Lee!


Motivational Monday - Hilary Dewolf beat cancer, conquered a major injury and regained her life!

Our client Hilary DeWolfe recently accomplished something wonderful and we would like to share her story with you.

In 1999, Hilary was diagnosed with cancer at 27 years old. She used running as her way to get through the recovery from surgery, chemo and radiation and was quickly an avid runner. So you can imagine how frustrated and upset she must have been when in 2008 she was diagnosed with a stress fracture in her femur (the bone of the upper leg) and had to endure 4 major surgeries before getting a clean bill of health just this year in March. While dealing with all of this she also got married and had a baby!

Needless to say, Hilary’s health has not been at it’s best so she was very excited at the opportunity to train with her husband for the Kirkland, Washington Duathlon held earlier this month. It was a 5km run followed by a 20 km bike ride and then another 5 km run. The short run distance was the perfect way to ease her body back into running and in Hilary’s words she’s now “officially addicted” to road biking!

According to Hilary, the bike portion was one big hill and she killed it! Congratulations! She also said that she *may* have even beat her husband, but I promised I wouldn’t tell anyone, so that’s just between us!

Hilary feels that her Fitness Print program made a huge difference in her overall conditioning, but even more important than that, she feels she had regained a mental confidence that she lost over the past 6 years.

We love that Hilary! Thank you for sharing your inspiring story. I’d like to finish with a quote from Hilary that really sums it all up.

“I went from being a single woman with the world as an open door to a wife and mother who wasn’t sure she would ever walk without pain again. Crossing the finish line holding my husband’s hand and seeing our beautiful 21 month old daughter cheering her heart out was a feeling that will stay with me forever.”

We are so proud of you Hilary!  


Blessed Little Sisters Update! Liza gets a scholarship!

We are so proud of our first Blessed Little Sister, Liza Leusenko.  After all of her hard work she recently went to Nationals with her Synchronized Swimming and received her best score of the year!  

But that’s not all!  We want to send out a huge congratulations to Liza for getting a scholarship to Lindenwood University in Missouri to train with the best synchro team in the US, the winners of this year’s Nationals!  

Liza would like to thank Blessed Little Sisters, Team Blessed Bodies and all of the people who helped support her this year.  

We are so proud of you Liza and can’t wait to hear how you do in the future!   


Sneak peek from Team Blessed Bodies' shoot with Kai York
by FitnessPrint