Easy, Crustless Quiche Cups

Easy, Crustless Egg and Vegetable Quiche Cups

I am SUCH a brunch gal that it’s not even funny.. breakfast is just one of those meals that I don’t go without, so any chance that I have to make it simpler on me during the week, I am ALL about.

This recipe can be replicated to include any veggie you like, and same with the meat (or sans meat). I have switched this recipe up in particular by adding shredded potatoes to the base of the cup for a heartier meal.


A little olive oil (for sautéing mushrooms, onions and spinach)
1 (10 oz) package of fresh spinach (baby ones are the best choice for size)
4-6 eggs (depending on the amount of other items I’m adding in, I will use more eggs)
1 cup shredded cheese of your choice (I use whatever I have on hand, usually cheddar or mozzarella)
1 (8 oz) package of mini mushrooms, chopped
1/2 cup unsweetened vanilla almond milk
Salt, Pepper, Garlic Powder to taste
OPTIONAL: Shredded potatoes (for the base of the cup)
Any meat of your choice (I usually aim for lunch meat sliced up, or chicken-apple breakfast sausage diced)
** You can use any type of veggies you like (onions, asparagus, bell peppers, etc- go with what you like!)


Preheat the oven to 375*
Heat a little oil in a large skillet and sauté onions until translucent, add mushrooms until they are soft and set aside.

Place spinach in same skillet with a splash of water, they will cook down and become wilted (about 3-4 minutes). Use a spatula to pack in the spinach and drain excess water.

In a large mixing bowl, whisk the eggs until combined. Add your almond milk, veggies and meats, cheese and mix well. Season to taste.

In a cupcake/ muffin tin- spray with non-stick cooking oil (I use coconut oil spray). If using potatoes for this recipe, layer shredded potatoes for base in each cup. Divide evenly amongst the cups.

Bake for about 20-23 minutes or until it’s well set and a toothpick comes out clean.

Leave in the pan for a few minutes until cups are cool enough to handle (they will break apart if you try to remove them right away. Sprinkle with more cheese, or salsa if desired and ENJOY!



Like this recipe? Want more? Let me know what types of recipes you are interested in and follow me at @amandajsobel on Instagram for a Behind-The-Scenes look at recipes and meal plans throughout the week.

Morning Meltdown 100 | Home Workout Program Ideas | Beachbody Coach Amanda Sobel, Fit As Flock

Morning Meltdown 100: The First 20 Days

100 Workouts..

That number can seem intense.


It’s kind of a big commitment– but in reality,  you are totally capable of committing to yourself- and to the results that you want to see.

Morning Meltdown 100 | Home Workout Program Ideas | Beachbody Coach Amanda Sobel, Fit As Flock

And.. did I mention- these 100 workouts are only 20-30 minutes each day? SAY WHAT?!

Just over 20 days ago, I made a commitment to the newest workout program in my virtual gym. Having a virtual class membership means, that I get access to hundreds of workouts and programs, recipes, meal plans, and my FLOCK to keep me on track.

Morning Meltdown 100 | Home Workout Program Ideas | Beachbody Coach Amanda Sobel, Fit As Flock

So, what’s the deal with this new program?

Morning Meltdown 100 Program Breakdown:

Trainer: Jericho McMatthews
Intensity: Intermediate
Program Length: 100 workouts
Commitment Time: 20-30 minutes
Equipment Needed: light, medium & heavy weights
Best For: Fat burning & muscle toning
Release Date: Available NOW with VIP Access

What is Morning Meltdown 100?

This program WILL be a game-changer, if you let it! After 100 days, bad habits will be broken, mindsets will be changed, and you’ll feel comfortable in a whole new, healthier lifestyle!

80 Day Obsession was a big commitment for me– 80+ workouts, and an hour for most of them– that included a lot of sacrifice, planning and commitment. But I get it.. not everyone has an hour a day to workout, I don’t either. That’s exactly why Morning Meltdown 100 will be YOUR game-changing program– because of the 20-30 minute daily commitment.

YOU HAVE 30 MINUTES– I know you do. 

These are my results from Phase 1, the first 20 workouts.

Morning Meltdown 100 FAQ

What is the Morning Meltdown 100 Meal Plan?

You have the choice of following the Ultimate Portion Fix Nutrition Program, the 2B Mindset Meal Plan, or the Morning Meltdown 100 nutrition plan.

I find that keeping things simple is the best option for me, along with planning ahead.

Morning Meltdown 100 | Home Workout Program Ideas | Beachbody Coach Amanda Sobel, Fit As Flock

What equipment is needed?

This program keeps it simple when it comes to equipment — you probably already have everything you’ll need!

  • 3 Sets of Weights (Light/Medium/Heavy)
  • Fitness or Yoga Mat

What will the workouts be like?

The Morning Meltdown 100 workouts will include a little bit of everything:

  • HIIT
  • Resistance
  • Strength
  • Mobility
  • And more
The program is broken down into 5 phases with 20 workouts per phase.

Here’s how it’s broken down: during the 1st 1/2 of each phase you’ll complete 10 different fitness routines. Then, during the 2nd 1/2 you’ll repeat a similar routine turning up the intensity with extra challenges thrown in!

The workouts you’ll see include:
  • Cardio Meltdown
  • Upbeat Strength
  • Core Inferno
  • Total Body Badass
  • Freestyle Flow
  • Lit Cardio
  • Downbeat Strength
  • Fight Club
  • Meltcon
  • Re-Vibe

Every workout is designed to keep your body continually progressing without hitting plateaus and feeling “stuck.” I have seen a BIG change already, just in Phase One! 

Plus, a live DJ on the set makes every workout feel like a party — because who wants to work out without music?! The DJ will up the tempo and slow it down to keep pace with the workouts and keep you moving.

Morning Meltdown 100 | Home Workout Program Ideas | Beachbody Coach Amanda Sobel, Fit As Flock

The moves do look a little crazy at first, but don’t worry– there are two modifiers that you can follow along with.

When does the program release?

You can gain access to the program NOW, with VIP Access.

How do you get VIP Early Access?

You DO NOT need to be a Beachbody Coach or anyone special to get Early Access to Morning Meltdown 100 — all you have to do is let me know, and I will set you up with access! When you purchase a Challenge Pack or standalone digital access the program will appear in your Beachbody On Demand library! Or… you can wait until October, while you sit and ENVY the results that everyone else is getting.

Ready to create your transformation now?

Reach out, and let’s do this!


Gemstone Personality Test

Gemstone Personality Test: What it is, What it Means

Gem Personality Test | Gemstone Test

You may have been exposed to personality tests before. Whether it’s one that tells you where you are “meant to live” or “which celebrity you are destined to marry,” I was curious as to how the dynamics of my Fitness Community were coming together. More specifically- what types of coaches were partnering with our team and how we could best support them as they began their fitness journey or business.

After coffee with a girlfriend, she mentioned I should have my team take the “Gemstone Personality Test,” (created by Dani Johnson) and had quickly spouted out which Gem I was, right off the bat– she was right.

Curious to see where my business partners were on this Gem spectrum- I encouraged them to take the personality test (see the link below, and give yourself about 10 minutes to go through the questions and results afterwards).

There are four types of Gems: Emerald, Pearl, Ruby and Sapphire.

Dani Johnson, creator of this assessment, mentions that we have characteristics of all four gems within us, some have more of two and little of others. Some have more of one, and communicate in one primary Gem more than others. Understanding your Gem and the Gem of others that you work with or interact with, can help you as you better your communication and focus on helping them feel understood.

Gemstone Personality Test | Emerald Gem StoneEmeralds are rational seekers- there is no gray area, just black and white. They love statistics and facts, and the WHY behind things. They are analytical and tend to be the thinkers of the group. Some would think that emeralds are cold, but that’s only because they aren’t the best communicators and want the facts before giving or considering an answer.

Emeralds love systems and organization. They tend to do the research and consider multiple possibilities before giving or making their final decision. This personality trait can sometimes keep them from progressing to the next step toward their goals, however follow through is their thing.

Sometimes Emeralds miss the learning opportunities in front of them, as they are stuck in the analyzing and researching zone.

When working with an Emerald, give them clear steps, deadlines and an action plan. They will again research, but if you can give them the facts, figures, and stats- it will make their life a little easier.

An Emerald’s mantra should be, “Done is better than perfect.” 

Gemstone Personality Test | Pearl Gem Stone

Pearls fill their cup by helping other people. They feel called to take action through love, service, charity and a good cause.

Pearls are patient people, loyal friends, thoughtful and avoid conflict. With that being said- they are often in the shadows and prefer smaller groups. They like being around people and relationships, but they are also slightly introverted. They strive for authenticity and keeping it real and would rather be 1:1 than at a big party. Pearls are also listeners than talkers.

If they aren’t careful- pearls can be taken advantage of as they have a hard time saying no. Pearls need to be selective about how they give their time and helpfulness.

Pearls are not big on facts, figures or money. When working with a Pearl, focus on the help or care that they can give to others. Pearls need to feel valued for what they do.

A Pearl’s mantra should be, “It is more loving to say ‘no’ sometimes.”

Gemstone Personality Test | Sapphire Gem Stone

Sapphires are the life of the party! Plain and simple- they are motivated by FUN and tend to be extroverts, surrounded by people. They have a ton of energy and are typically very self motivated. Sapphires live for fun and don’t want to waste time being serious all of the time.

Sapphires need to tread lightly, as their optimistic attitudes can be seen as hurtful to others, and not considerate of the other parties feelings. They need to understand that other people are not as positive as they are, but they do see the best in others.

Sapphires are motivated by recognition and being in the spotlight.

When working with Sapphires, make sure to recognize their accomplishments. Let them shine and stay positive to keep them encouraged.

A Sapphire’s mantra should be, “Eat that frog!” 

Gemstone Personality Test | Ruby Gem Stone

Rubies are competitors- they are in it to win it. But, rubies are sore losers – if they can’t win- they don’t want to play. They want to be the best, to be unique and to stand out. They are always striving  to reach the next goal and competing against themselves. They are super motivated.

Many rubies are entrepreneurs or leaders because of the competition and reaching for improvement and recognition. Confident in nature, they are willing to take risks.

This confidence can sometimes make rubies seem arrogant by others. They can be direct and to the point, sometimes even harsh- but they say it how they see it. Rubies can be hard on themselves and can fall into the comparison sink hole, putting themselves into a blue spell.

Rubies teach us determination and what it means to go “all in.” When you work with a ruby, let them do the majority of the talking. You can best help a ruby when you are a sounding board for their ideas, goals or just talking things through. Since rubies can be dreamers, give them the tools needed to achieve those dreams.

As a ruby, your mantra should be, “Comparison is the thief of joy.”

Which Gem are you?

Can you guess which one I am?

Gemstone Personality Test

This test is a great way to help me understand how to partner with the leaders on my team, and to mentor them towards success. This is just a small piece of the puzzle in our coaching mentorship, and a great way to help planning your path towards success in your goals. If you are interested in learning more about partnering as a new coach in the Flock, fill out this application



2B Mindset: No Diet, Zero Exercise Weight Loss

Screen Shot 2018-05-09 at 12.19.42 PM

When I heard about 2B Mindset I was a bit hesitant.. 

Why? I have grown to LOVE working out, and I didn’t know if a nutrition based program that required ZERO exercise would be something I could get behind. My workouts are like my therapy session- and I just NEED them daily.

But then.. I heard what the creator of this program had to say, her story. I had CHILLS about how similar it was to my childhood struggles with weight.


Meet Ilana, Registered Dietitian Nutritionist & Creator of 2B Mindset 

Ilana is LEGIT. She understands the emotional rollercoaster and struggle behind emotional eating. She knows what it is like to overcome it, to lose the weight, and to develop a NEW relationship with food. She lived it.

She struggled with emotional eating since she was a child, AND lost 100 lbs (and kept if off). All through completely transforming her mindset!

You need to see her story. 

Seriously, WATCH IT now!

So, What is 2B Mindset All About?

2B Mindset is Beachbody’s first nutrition-based program. But it’s not a “diet.” It’s about changing your relationship with food and changing your mindset. If you check out Ilana’s Instagram, you’ll get a pretty good feel for what I mean by this.

You can still have BIG portions of food.
You’ll still be able to eat everything you love.
There’s nothing you “can’t” have.
And you’ll still lose weight!

Everything I know about nutrition, and the only thing that has really worked for me, has been using the Portion Fix containers. They’ve taught me so much. But I’m excited to step outside of my comfort zone with 2B Mindset and utilize all the expertise that Ilana has put into this!

How do I know if it’s right for me?

Honestly, the first week of doing this program, I can say that 2B Mindset is for EVERYONE.

  • If you want a healthy relationship with food.
  • If you struggle with cravings.
  • If you’re an emotional eater.
  • If you want to lose weight.
  • If you can’t exercise.
  • If you’ve tried dieting and failed.
  • If you’re working out and still not losing weight.

If you can relate to ANY of the above (and, come on, we can ALL relate to the first one), then 2B Mindset is right for you.

Let’s get down to some great questions about the program…

What will I get with 2B Mindset?

Let’s talk about the intangibles. Sure, you’ll get some getting starting booklets, progress tracker, water bottle, and a few other things when you sign up.

But let’s talk about the BENEFITS, the things that “diets” can’t provide.

  • Strategies for real situations (restaurants, parties, etc.)
  • Advice to overcome common weight loss challenges
  • You’ll learn nutrition basics from a REAL dietitian
  • Discover plenty of new, delicious recipes
  • You’ll get simple grocery shopping lists
  • There will be time-saving tips for meal prepping
  • Along with so much more!

Are there any 2B Mindset workouts?

Nope! There is absolutely no working out required.

That doesn’t mean that you shouldn’t or can’t work out, it just means that working out is a bonus! If you DO want to work out while using 2B Mindset, talk to me and we can figure out the best fitness program for you.

Email me: coachabride@gmail.com

How many days does 2B Mindset last?

It’s time to get things straight — there’s NO time-limit for this program.

Unlike 21 Day Fix or 80 Day Obsession, there’s no end date. That’s because it’s a lifestyle change, not a diet or a fitness program.

There may come a time when you feel like you don’t need the videos from Ilana for advice, or you can stop using the tracker sheet provided, but that mindset doesn’t end. It’s something that you will continue on with in your day-to-day life, not because you HAVE to — because you WANT to!

So how is it so different from dieting?

The main focus of the program IS NOT on the food itself, it’s on your mind. Most diets aren’t sustainable. They deprive you, they make you say “no” which makes you crave those foods even more!

  • You’ll never feel like you’re starving
  • You won’t be counting calories
  • There’s no such thing as “cheating”
  • You’re encouraged to say YES to food

Now we’re talking my language — yes to food!

What’s the difference between this and the Portion Fix containers?

Well, first, there are no containers.

I know. Ever since 21 Day Fix launched, the majority of our programs have been based around the Portion Fix containers. And they work great, but I’m sure most of us don’t want to live the rest of our lives with these containers laying around the kitchen! Right?!

21 Day Fix vs. 2B Mindset Meal Plan
  • 21DF: External controls (containers)
  • 2BM: Internal controls (mindset)
  • 21DF: Highly structured meal plan
  • 2BM: Flexible eating
  • 21DF: Portion-control eating rules
  • 2BM: Plate-visualization
  • 21DF: Calorie/macro based
  • 2BM: Nutritional & behavioral guidelines

What results can I expect to see?

Check out some of these before and after’s from the 2B Mindset Test Group!

Ready For A New Relationship With Food?

Fill out the form below and I’ll help you get started, add you to a group with others using the program, and help you along your journey!

Join 2B Mindset With Me


Fall Favorites

Thankful & Abundant: Fave Fall Recipes

Fit as Flock Thanksgiving | Easy Healthy Fall Thanksgiving Recipes

The Fall is one of my FAVORITE times of the year. The crisp air (okay, not in Florida), the warm, vibrant colors of the changing leaves, all things PUMPKIN, and of course being THANKFUL for those around us.

It’s been awhile since I have logged in and blogged, so TODAY I am committed and BACK to making it happen.

In honor of being THANKFUL for so much, and for so many, I am sharing my fave Fall recipes with you to add a healthy twist to your holiday season.

Want access to the downloadable booklet? Send me an email: coachabride@gmail.com, or fill out your info below.

XO, Amanda


When a Year Comes Too Fast.

Another Year of Missing You..


Today is one of those days that you know is going to happen but you don’t look forward to its arrival. I’ve been waiting for those memories to pop on TimeHop each day so I could be mentally prepared to face it yet again. It’s a date on the calendar that stabs you a little more each year. Unlike your birthday or an anniversary, something that can bring joyous memories to mind, this date is one that I cautiously approach with reflection and mindfulness. I remember the night like it happened yesterday.

It’s been four years since I lost my father today, January 9th, to a short but intensive battle with cancer. Nothing can prepare you for the loss of a loved one, especially when you are the one not ready to let them go. I remember vividly the day we heard the word cancer, sitting in the hospital just days before Christmas and hoping he could just come back to our home. To escape the sterile environment, the last place we wanted to be during the holiday season and be back in our own sanctuary to process the news. I remember dad saying “this really sucks” and him apologizing over and over. It wasn’t his fault, it was nothing he did, it was just the cards he was dealt and yet he apologized over and over again to us.

I know that he was scared inside, I could see him fighting back the tears but he didn’t want to show that emotion to us. He had to be our rock, just as we were his. I tried not to cry, to be brave, to be strong so he would know that I would be with him every step of the way. I did what anyone would do in this situation, I searched the internet for answers that would be more hopeful than the thoughts that ran within my head. We didn’t know how quick this would overcome him or the reality that this could be our last holiday season with him.

As dad was released from the hospital and we brought him home, we came to know our new reality, wondering the what ifs, what the future would bring. Little did we know his time would come far too sooner than any of us had expected.

It seems like so much has happened since he’s been gone, because well, there has. Finishing grad school at Auburn, one of the last places we took a trip together. We searched around that small Southern town for my apartment and to check out the campus,  just as we had years before in Philadelphia. I still can’t believe he was able to walk all over that city for miles on end. He loved my “sisters” and the fact that I was able to live in a big city and work with them everyday. From meeting David and moving to Clearwater, to celebrating our marriage and expanding our fur-family with two more little pups that I know would be snuggling on the couch with him during every visit. As they lay together wrapped up in a blanket I had made of his t-shirts, I know he is smiling at them and laughing at the little chunk Franklin has turned into.


But with all of those things that have happened since he left us, I know he’s been there watching it all. Through a coincidence, the sight of a cardinal, even the strong glowing flicker of a light bulb that has been dead for weeks- he checks in on me to let me know he’s okay and that he’s here, that I’ll be okay without him. He knows what’s been going on and he’s right there by my side. The night before our wedding I could overwhelmingly feel his presence, letting me know it was okay to be happy, to celebrate in joy. I know he would be best friends with David, they’d be at a car-show every weekend, tinkering with something in the garage, searching for classic cars for sale online. He’d absolutely love him.

I just wish I could call him everyday like I used to do, to hear his voice, to hear him say “Bubba” one more time. He was there whenever I needed anything. From a flat tire to props made for sorority lip-sync. During those selfish moments of wanting him back, I close my eyes and know that he’s without pain, without suffering and there with us no matter what.


So everyday I wake up and stand a little taller. I try to think of the positive in each situation and remember that each day is a gift. I think about the “what-ifs” all the time, but that doesn’t stop me from working hard to make sure I am making him proud and living out his legacy.

As you get older, treasure the relationships that you have. Love your family, tell your friends you love them. Pick up the phone every now and then. Live your life with purpose and create memories more than things.