The First and The Last 5

Hi guys......

I've been super busy and I know I promised to post more often, but that hasn't been happening.  You may have gained a few or have lost and are STUCK!!!! That 5 lb monkey is just hanging on your back!  I know so well how wonderful it feels to loose your first five or how dreadful it feels to hang on to the last five.  I'm actually going through "the last 5 phase" myself.

Here are three things you can do to reduce that number, it may not knock off all five if you don't have problems in these areas, but if you do you have hit the magic 5 JACKPOT!

#1 Lay off the BOOZE
~Alcohol can add up to 10lbs in two months.  The recommended amount of alcohol a week is 1-2 4oz glasses a week. If you ease up on alcohol your waist and liver will thank you.

#2 Eat MORE!
~Most people do not get in 5 to 6 small meals a day.  Eat more to increase your metabolism. The higher your metabolism the more calories you burn. Remember now make those meals count so eliminate that fast food!

#3 Drink MORE!
~I know most people do not take their body weight and divide it in half.  Well that is how many ounces of water we are suppose to take in per day.  If not you can hold on to 2-5 pounds of fluid because your body believes it is being deprived of H2O so it is saving it.

It's Been A Long Time

Good Morning All!

It's been forever since I've posted so, I've decided to give a list of 30 tips that will help you on your fitness journey!  I'm typing this as I push my warm up on the ARC trainer level 8. I love watching cooking shows Pioneer Woman is one of my favorites, but today she's making 4 types of chocolate treats while I'm posting health tips. Temptation comes in all forms so just stay focused.

I'm beginning an October challenge. I'm starting bootcamp back up, but this time twice a week. One weekday and weekend day. People are super busy so I want to try and teach and reach as many people trying to get fit and stay fit. The month of October I challenge you to try something new. Try a new type of exercise once a week and a new clean eating dish once a week. October is the month where the weather begins to change and peoples desire to be "fit" starts to wane. In the fall the weather is beautiful outside so lace up your shoes and work it out. Don't let your January 2013 goals get put aside because there's only 3 months left. You can do some major lifestyle changes in 90 days. Remember it only takes 21 days to make or break a habit. Let's get to making some clean eating and physical training habits!!!

1. Don't nibble just because someone offered it to you. You're not being mean, you're just focusing on you!

2. In order to looked toned you have to build muscle. The only way to do that is to lift weights.

3. Get your FAT on! Good fats that is. Avocado, coconut oil, almonds, nut butters, and olive oil

4. Good fats help slow down digestion helping you feel fuller longer.

5. Studies shoe a protein meal in the morning helps with satiety.

6. Want to supercharge your workout? Eat "clean" carbs 1hr-30 minutes before your workout.

7. Proteins help repair your muscles. Eat them before bed.

8. Get plenty of rest. That's when your muscles repair themselves and grow.

9. A diet higher in protein and lower in carbs will burn more fat and preserve lean muscles.

10. Low calorie eating plans eventually plateau. Stick to eat clean and fresh foods and your calories should be between 1600-2000 a day depending on your activity level.

11. Plan your meals for the week ahead of time or you WILL get OFF TRACK!!!

12. Real foods to keep on your diary: oatmeal, protein powder, bananas, avocado, chicken breast, salmon, eggs, tilapia, salmon, kale, sweet potato, quinoa, brown rice, almonds, melons, tilapia.

13. Condiments that don't destroy your healthy eating: lemon/lime juice, spicy/Dijon mustard, apple cigar vinegar, herbs, spices, salsa

14. Easy egg scramble: 5 egg whites with 2 yolks, spinach, onion, and bell pepper

15. Onions are packed with phytonutrients that help to lower cholesterol and blood pressure

16. Fiber keeps you full so fill up!

17. Whenever you eat your "good" fats always eat it with a little protein.

18. Slow absorbing protein powder such as casein powder should be taken at night while your muscles are repairing.

19. Fast absorbing protein such as whey isolate are fast absorbing and should be consumed after a workout or as a snack.

20. Broccoli the original SUPER FOOD! Packed with vitamin C, vitamin A, Potassium, Magnesium, B vitamins, and Phytonutrients

21. If you're not a vegan or vegetarian eat lots of CHICKEN and TURKEY breast.

22. Quinoa! SUPER GRAIN to the rescue. It packs over 20g of protein in one cup, full of iron, and gluten free!

23. Garbanzo beans: full of fiber and cheap!

24. Kale has the highest nutrient to calorie ratio of almost all veggies!

25. Brown vs. White: brown has a high fiber content and white doesn't. Plain and Simple

26. One red pepper has nearly three times the vitamin C than an orange.

27. Smoothie time: 1/2 frozen banana, 1/2 C frozen blueberries, 1/2 C frozen pineapples, 1 scoop protein powder, 16oz unsweetened almond milk...310 calories

28. Quick Dinner: 2 vans low sodium black beans in a pot, 1/2 pack of taco seasoning, 1 bag of frozen corn place in a skillet and cook with onions and bell peppers. Add corn to bean pot. Cook for 15 minutes. Serve in a bowl with 2 tbs of guacamole and 1/4 C of salsa!!! Ole!!!

29. Total body exercise: BURPEE. Start with 4 sets of 10, then work your way up to 4 sets of 20-25.

30. At home workout: 100's- jumping jacks, high knees, butt kicks, vertical leaps, frog hops, jump lunges, plank up and downs, sumo squats, squat jacks! 1,000 down

Wobbly Legs Workout

HAPPY MONDAY!

If you want to challenge your leg workout or even see if what youre doing is intense enough follow this leg workout!
Exercise 1


Squat with 10-20lb dumbbells for 60 sec, drop weight and continue squatting for 60 seconds, squat then jump for the next 60 seconds. (No stopping in between)

Rest 90 seconds in between sets.  Then repeat two more times

Exercise 2

Reverse lunge with dumbbells for 60 seconds, drop weight and continue lunging for 60 seconds, jump lunge for 60 seconds. (No stopping in between exercises)

Rest 2 min in between sets. Repeat two more times.

Exercise 3

Sumo squat 60 seconds, Wide stance in and out abs 60 seconds, Burpees 60 seconds.

Rest 2 min in between sets. Repeat two more times.

Let me know how it went in the comment section

BASIC: How Do You Make A Green Smoothie

So How Do You Make A Green Smoothie?

Simply, you combine the following four categories of ingredients as you see fit:

• Green (use one or more): Kale; Spinach; Bok choy; Collard greens; Cabbage greens; Swiss Chard; Beet Greens; Sprouts; Cucumber; Broccoli; Celery; Avocado
• Liquid (use one): Water; Tea, Almond Milk, Coconut Milk, Coconut Water, etc. Also add ice if you like your smoothie chilled.
• Fruits/veggies (use one or more): Strawberries; Blueberries; Bananas; Apples; Cherries; Coconut; Carrots; Beets (top & root); Lemon & Ginger root; Pumpkin; Tomatoes
• Add-Ins: Protein Powder (with no added sugar); Flaxmeal (for Omega-3′s); Cinnamon (regulates blood sugar); natural sweetener (stevia, xylitol)

What are you waiting for???

Hey!

What are you waiting for to get moving, stop eating junk, and improve your health?  I know you are not waiting on a bad news report from the doctor or a scare from an emergency room visit.  You are given one life and one body.  I know everyone is meant to be "skinny" nor does everyone want to be "skinny" or a fitness model.  However, it is up to you to be the healthiest and the best YOU that YOU can be!  One way to determine your "health" is by doing the pinch test.  If you pinch your waist and you have 4 or more inches of chub then it's time to do something.  If your legs have dents and dimples then it's time to do something.  If you are out of breath by climbing stairs or after walking from the parking lot to the store, then it is time to do something.  If you cannot play with your kids or grandkids for 15 minutes without having to take a break then it's time to do something.  If your diet consist of fast foods and processed foods 40% or more a week, then it is definetly time to do something!

Where do I start you say?  Start by cleaning up your diet.  Stop eating out all the time, and eating snack or junk food.  You should be eating food that can spoil if not eaten within a week.  Start exercising at least 4 days a week for 45 minutes to an hour each day. Get your heart rate up and work those muscles.  There is so much technology out there to utilize to show you the moves.  All the fitness magazines have apps with videos of the exercise moves.  Youtube is a wonderful source and so is Vine.  GET TO WORK!!!


You can start with this.

Workout Map

Good Morning!

Of course I love to search the web and explore these "Hollywood" trainers and see what they have to offer.  Well, I have tried Ms. Jeanette Jenkins workout videos and they are something else!!!  The bikini bootcamp video is about 70 minutes of non-stop movement.  The ab video with Kelly Rowland is a killer as well.  I'm not into yoga so I haven't tried that one, but one day I'll get around to it. 

Here is a monthly mapped out workout plan that she created that I think is pretty darn good! Try it out and tell me what you think of the "Hollywood Trainer"

Avocado Chicken Salad

Yummy Yummy

Ingredients:
2 cups shredded (cooked) chicken breast
1/3c non-fat Greek yogurt
1tbsp ranch seasoning (not dressing)
1/2 avocado smashed
1 tsp mustard
2 tbsp slithered almonds
1/4 c thinly diced purple onions
2 tbsp craisins


Directions:
In a bowl add everything except chicken and stir. After its thoroughly mixed add your chicken!
Eat with a hungry gal flat bread or on a bed of romain lettuce with cucumbers and tomatoes!

Enjoy

Keep Your Bikini Bod All Year Long With This 10-Minute Boot Camp!

I love Janette and here is an excerpt from her bikini boot camp video which is 75 minutes long!!!  This is something quick to do at home or on the road to get the blood pumping. I recommend doing it twice because it is only a ten minute video

How to Loose 5 lbs in 5 days

Yes I said it 5 Pound in 5 Days!

What do I have to do?  Here are strict instructions to follow to achieve this goal.

#1 Plan every single thing you are going to eat and what workout you will do for the five days
#2 If you "mess up" you will have to start over!
#3 Eat 3 smoothies and 2 small snacks a day.  The smoothies must consist of a fiber, a protein, and a healthy fat.
#4 You must workout every day for at least 90 minutes. Cardio must be HIGH intensity for 45-60 minutes then weight training for 45-60 minutes.

Smoothie sample

PB&J Smoothie
4 oz of non-fat GREEK yogurt
4 oz of unsweetened ALMOND milk
1 cup of frozen chopped strawberries
1/2 cup chopped frozen blueberries
1 frozen banana chopped
1 tablespoon of peanut or almond butter

Tropical Sunshine Smoothie

Good morning on this MAGNIFICENT Monday morning!  As you all know I absolutely LOVE smoothies, so I came up with this one (I'm sure someone else has, but I thought of this one this morning,)



Ingredients:
4 oz of non-fat Greek yogurt
1 scoop of protein powder
1/4 cup of frozen mango chunks
1/2 cup of frozen peaches
1 frozen chopped banana
8-10 ounces of 1% skim milk or almond milk

Almond Blueberry Pancakes

Almond Blueberry Pancakes

Ingredients:
-1 Banana
-2 Eggs
-2 Tbsp Flour
-4 Tbsp Almond Butter
-Coconut Oil

Directions:
-Combine banana, egg, flour, almond butter
-Mix well
-In a skillet add 2 tbsp coconut oil
-Cook on each side 2-4 minutes

Sauce:
-In a skillet combine 1/3 cup of thawed frozen blueberries and 1tsp stevia
-Cook down to a simmer
-Pour on top of pancakes with a drizzle of honey

Mini Blueberry Banana Muffins

Blueberry Banana Muffins

Ingredients:
Blueberries, banana, macadamia nuts (optional), almond butter, eggs

Blend Together:
-2 Eggs
-1 Banana
-1 Tbsp Almond Butter

Add and mix by hand:
-handful of blueberries

Directions:
-Grease with coconut oil a mini muffin pan
-Pour mixture into tins
-Sprinkle with finely chopped macadamia nuts
-Cook at 375 for 10-12 minutes or until golden brown

ENJOY

Simple Sweet Potato

Sweet and Simple Sweet Potato

The sweet potato is a staple in any healthy lifestyle. However, we all can get a little board with just slicing and baking.  Here are two ways to spice it up!

Creamy Sweet Potato

Directions: take three sweet potatoes wash them and slice them, bake in the oven covered for 30 min on 375 degrees, then uncover and cook for another 15 minutes.  In a bowl combine 1 tbsp cinnamon, 4 tbsp organic almond butter (melt in microwave), to that add 4 tbsp of non-fat Greek yogurt. Spread that all over the sweet potato and ENJOY!

Coated Sweet Potato

Directions: chop 2 sweet potatoes into cubes. Place in a zip lock bag.  To the zip lock bag add 4 tbsp of EVOO and smear all over.  To this bag add 1 tsp cinnamon, 1 tsp pumpkin spice, 1 tsp nutmeg, 2 tbsp brown sugar. Shake, Shake, Shake the bag. In a foil lined pan, add 1/2 cup of water then sit the sweet potato on top.  Cook on 375 for 45 minutes and ENJOY!

Fat: The Good and the Bad

What is Fat in food?
-Fat in your food is a way for you to store energy for later, and it's an important nutrient to consume.
-Fat acts as a reservoir of energy, protects organs, and keeps your skin and hair healthy!
-Eating the right amount of fat is important for keeping a healthy body weight.


The Good and the Bad Fat
-There are a few different types of fat
-------BAD Fats: saturated and trans fat
-------GOOD Fats: unsaturated fats
-Fat gives food flavor and makes it taste good.  To stay healthy it is important to consume the healthy fats for flavor and not our beloved FAST FOOD FATS!


No No Foods (only eat sparingly)
-Fried Foods
-Meat (without trimming the fat or eating lean meats)
-Sweets & Treats (save for special occasions like Saturday night treat!)

All the things your body craves! It is okay to eat a sweet treat or salty fast food sensation sparingly (like once a week), but do NOT go overboard. Your stomach will store that fat in the most unflattering places!


Yes Yes Foods (eat ALL the time)
-Nuts: whole, plain, raw, organic, in a spread
-Avocado
-Oils (NOT BUTTER): Extra Virgin Olive Oil and Coconut Oil

What is Fiber?

What exactly is Fiber?

Fiber is the part of fruits, vegetables, and grains that your body cannot digest or absorb. However, that doesn't mean fiber isn't important for your health!

There are 2 types of fiber
     
Soluble Fiber-in your food mixes with water in your small intestine and forms a gel substance, slowing the movement of food through the digestive track.  Oatmeal, peeled apple slices and oranges have LOTS of fiber

Insoluble Fiber- is not digested, and helps move food through the digestive tract. Celery, kidney beans, and almonds contain insoluble fiber.

Fiber Fills You Up, But Doesn't Fill You Out!!!!

-Foods that contain fiber contain lots of nutrients, and are digested more slowly, making you feel full longer!
-Fiber discourages overeating and FIGHTS OFF HUNGER MONSTERS!!!

Tips on Increasing the Fiber in Your Diet

-Choose WHOLE grains

-Load up on Legumes

-Don't skimp on your veggies

-Fight the mid day munchies by eating healthy snacks that are FULL of FIBER

Eggs Delight

People always complain about snacking too much, or they are on the go and can't get in a healthy snack. Well these three recipes are easy as pie and will last you a few days snack wise.

Recipe 1

In a skillet place 1tablespoon of EVOO. Add diced onions, bell peppers, and garlic. One minute later add 1 handful of spinach, one minute after that add 5 egg whites and 1 yolk. Cook then enjoy!

Recipe 2

In a nonstick muffin pan add kale or spinach, diced onion, bell pepper, and mushrooms. Add sea salt and pepper. Next crack open one egg for each muffin or pour in egg whites. Bake on 350 for 20-25 minutes. You can add a little Parmesan cheese for spunk. Place 2-3 in a small ziplock bags. When you're ready for a snack just pop it in the microwave for 10-20 seconds.

Recipe 3

Take 1 small package of lean ground turkey breast, combine it with diced onions, bell peppers, sea salt, pepper, garlic powder, chili powder, and or paprika. Add 4 eggs, then roll it into muffin size balls and place one ball into the muffin slots. Cook on 375 for 35-45 minutes (until done). Place 2 each in zip lock bags. Hat in microwave when you're craving a snack. ENJOY! 

Those Flabby Arms

We all focus on our stomach or thighs, then all of a sudden when we have on a sleeveless shirt realize our arms are doing something kind of funny! Well arms for me are very hard to control, but after doing several different exercises I know the ones that work the best and the fastest. Do this routine 1 to 2 times a week and you'll have those tight arms. Yes these exercises hurt, but yes they also work

Bye Bye Jiggly Arms (3 sets 12 reps each)

Tricep dips
Push ups
Wide bicep curls straight into narrow bicep curls
Swing less chin ups ( hold weights in hands,  touch the, together and raise up to your chin, then back down)
Tricep kickbacks
Bicep curl/ over head extension

Use the heaviest weights you can while not straining.

Ab Blast

Ab Blast Workout

50 jumping jacks

20 star jacks

50 standing obliques (25 each side)

20 burpees

50 straight leg crunches

25 windshield wipers

25 in and out abs

15 jack push ups

20 wall squats with arm raises

V-up hold 30 seconds

Basic Needs

Hello! Hello!

I have noticed that a lot of people have no idea where to start when it comes to eating healthy. They are so overwhelmed that they just don't even start.  My motto is to start basic then every week add one new "thing" to your food repertoire. Here is a basic no fuss list to get you started, it should last you one week.

List
Vegetables-bell peppers, onions, sweet potato, frozen broccoli, fresh green beans, asparagus, carrots, cucumber, tomato, spinach, and spring mix lettuce

Fruit: banana, pink grapefruit, dried berries, blueberries, strawberries, apples, lemon, cantaloup, and pineapple

Grains: brown rice, quinoa, and oatmeal, whole wheat English muffin

Meats: tilapia, salmon, chicken breast, ground lean turkey breast, chicken sausage, and lean pork tenderloin

Dairy&Non-dairy: unsweetened almond milk, non fat Greek yogurt, egg whites

Other: extra virgin olive oil and or coconut oil, raw almonds, Mrs. Dash seasonings, sea salt, black pepper, garlic powder, protein powder, organic almond butter or peanut butter


Take your time and create recipes from these basic items. Remember 4-6oz of meat and unlimited vegetables.

It's okay to-grill, bake, sauté, or steam your food. No butter or other oils need to be used.


Happy Shopping!

Blueberry Blueberry

I've always loved blueberry muffins. We all know they are mini devils. Here's a smoothie to get you through when you just want a pack of Little Debbie blueberry muffins.

Ingredients

1-2 scoops vanilla protein powder
1/2 c of frozen blueberries
1/2 banana
1 tbl almond butter
1c almond milk or water

Directions

Blend until smooth ad creamy!

Enjoy

Almond Apple Smoothie Goodness

This is awesomeness in your mouth

Ingredients

1green apple
1hunk of almond butter
1 scoop vanilla protein powder
1 handful of spinach
2tbl Greek nonfat yogurt
1c almond milk (vanilla or unsweetened)
1tsp stevia

Directions

Put them all in a blender and mix (freeze the apple and spinach so no ice is needed)

Spring Has Sprung Workout

Spring is officially here. What are you going to do? Waiting 1 or 2 months before your vacation causes you to crash diet or over exert yourself. Start now (you should have started in January) to melt fat and build string lean muscles.

Here's a simple workout. Start at your fitness level then build up

Tips: 30-40 second intervals (that's each exercise). Rest 10 seconds (between each exercise). Rest 1 minute between each section. REPEAT 3 TIMES!!!

Set 1

Jump Squat
Lateral Shuffle (side to side)
Air Jacks (star jacks)
Push-ups

Set 2 

Jumping Lunges
Squat Thrust
Tuck Jumps
Fast Feet

Set 3

Skater leaps (side to side)
Plié Jumps (ballet style)
High Knees
Plank

The One Week Salad

This is a fantastic salad and the ingredients will last you one week. The salad can be made for lunch or dinner.

Ingredients
1. Spring mix box of lettuce
2. 3 cucumbers
3. 1 container of cherry tomatoes
4. 1 container of reduced fat blue cheese
5. 5 pieces of salmon or 15 chicken strips
6. 1 package of dried berries
7. Maple Grove Farm sugar free or fat free raspberry vinaigrette dressing  

Directions
Cook salmon and or chicken pieces in a skillet (3 chicken strips or 1 salmon piece)
Chop 1 cup cucumbers
3 handfuls of lettuce
10 tomatoes
1/4 c dried berries
1/4 c bleachers
4 tbl dressing
Shake all ingredients together enjoy

Pre-package items so all you have to do is grab and go!

Why Do I HaveThese Cravings!

What causes food CRAVINGS?

Possible causes of food cravings: hormonal imbalance, weight loss resistance, adrenal imbalance

Does it seem as if food cravings control your life? Cravings are not the same as just feeling hungry. Instead, you feel driven to have a chocolate chip cookie every afternoon, or you crave a glass of wine after work. Salty foods and late-night snacks can get to be a habit too.

The majority of women have food cravings especially for sugary, “simple” carbohydrates, salty foods, and alcohol  and many of us feel powerless against them. But when you “give in” to the desire to eat sugar or drink alcohol, you can be consumed by guilt and remorse.

The word “cravings” is not code for lack of willpower. In many women, cravings are signs of hormonal issues, which are often tied to inadequate nutrition. But cravings can also be related to attempts to lose weight, especially if you have metabolic or physiological imbalances that make it very difficult to drop excess pounds. Some of these imbalances even involve the neurotransmitters in your brain. A third option traces cravings to issues with adrenal function.

Cravings mean that the body has its signals mixed up. When you are tired or sad, you will have low blood sugar and/or low serotonin (a “feel-good” brain neurotransmitter). Hormonal imbalance or weak digestion can lead to low serotonin. Low blood sugar or low serotonin sends a signal to the brain that it needs a pick-me-up. It is this signal which you don’t consciously control that causes a craving for sugar or carbohydrates.

Sugar or simple carbohydrates help release a burst of serotonin, so you feel good for a little while. Here's the kicker! Almost as quickly, you “crash” and return to your low-serotonin state, and the cycle starts all over again. Ironically, the more sugar you eat, the more you crave it because over-consumption of sugar can lead to insulin resistance. It’s a downward spiral that dieting will make it worse!

Which profile best describes your experience with cravings as a symptom?

• Cravings and hormonal imbalance. Cravings can be associated with your menstrual cycle, especially when they occur at predictable intervals. If you also experience depression, irritability, or mood swings  all common with hormonal fluctuation your cravings may be connected to hormonal imbalance. A lack of healthy nutrition is frequently linked to hormonal imbalance and can cause cravings because you’re not getting consistent quality “fuel” lean protein, enough fiber, complex carbohydrates, essential fats, and valuable micronutrients.


• Cravings and weight loss. When you’re trying to lose weight, you may be nearly overcome with the urge to eat carbs and sweets. If you have tried many different methods to lose weight, without success, your cravings may well be wrapped into the issue of weight loss resistance. Underlying imbalances related to your metabolism can cause you to hold onto weight even while you are actively trying to get rid of it, and cravings often accompany this process.


• Cravings and adrenal imbalance: If you have cravings and are under stress, feel anxious, or you have insomnia, it can be related to your adrenal function, specifically a type of imbalance that can lead to exhaustion. You may notice that you need caffeine to wake up, and you crave sweets, salty foods, and more caffeine during the day then carbohydrates or alcohol at night. You may also experience other adrenal imbalance symptoms, including deep fatigue and unexplained weight gain.

Detox Waters

We all know we need 64oz of water a day. Sometimes it can be rather Boring, so here are three water recipes that are refreshing and beneficial for your health.

Citrus Water

1 lemon

2 limes

1 orange
Slice and soak overnight then ENJOY!

Raspberry Water

1 cup of raspberries
2 limes
6 basil leaves
Soak overnight and ENJOY!

Detox Water

1 lemon
1 cucumber
10 mint leaves
Soak overnight and ENJOY!

21 Day Challenge

Yes I have a CHALLENGE for YOU!!! and me too!

This challenge is more of a mental challenge than anything else.  Our bodies are addicted to the man made chemicals in our food.  There were times (not that long ago) where people rarely got sick or had these life threatening diseases.  I believe it is partially from foreign substances we are putting in our bodies that we are not equip to handle.  People use to eat what the land bore that is everything fresh and natural. 

This challenge is NO PROCESSED or FAST FOOD

What does this mean
1. Nothing from a restaurant like: McDonald's, Burger King, Wendy's, Cane's, Subway (yes I said Subway), Sonic, Popeye's,Church's, Domino's, Pizza Hut, Starbucks, C.C.'s....you get the point
2. Nothing in a BOX, CAN, PLASTIC, WRAPPING (except for tuna, peanut or almond butter)
3. Nothing that has an expiration date further than 30 days from purchase (except for peanut or almond butter)

Let me break it down some more
1. No white sugar
2. No can goods
3. No mac-n-cheese
4. No rice-a-roni
5. No hamburger helper
6. No Zatarain's boxed meals
7. No frozen pizza

Create meals and snacks, then create a grocery list.  Mine went like this

1. Sweet potato
2. Bell pepper
3. Onion
4. Turnip greens
5. Broccoli
6. Chicken breast strips
7. Wild caught (not farm raised) Tilapia
8. Wild caught (not farm raised) Salmon
9. Turkey Breast
10. Whole Foods Prima Vera veggie mix
11. Cantaloupe
12. Strawberries
13. Blackberries (I froze mine)
14. Bananas
15. Pineapple
16. Raw Almonds
17. Crunchy almond butter
18. Red pepper hummus
19. Guacamole
20. Baby Carrots
21. Bagged Green beans
22. Wild caught shrimp

 

 

R.E.D. Fitness "Love Pink Workout R.E.D." 

 

 

Margherita Replacement

Watermelon FROSTY!

2& 1/2 cups cubed frozen watermelon
1 Lemon (squeeze juice out only)
1 Banana
 2 tablespoons of maple syrup or agave syrup
1/2 cup of water

BLEND....BLEND....BLEND....ENJOY!!!!!

How Healthy Are Your Snacks?

Are you confused as to whether or not your snacks are "healthy" enough or are in the healthy range for snacks 150-200 calories? Well here are 8 snack ideas to switch up you daily snacks do candy bars, a piece of fruit, or that granola bar that you believe to be healthy, but most likely has at least 33 grams of sugar and 32 carbs with no fiber or protein.

SNACK 1
Hummus with veggies (original, roasted red pepper, or garlic)




SNACK 2
1/2 cup of sliced strawberries drizzled with PB2

SNACK 3
Sliced apple with 2 tablespoons of almond butter

SNACK 4
1-2 cup of steel oats with berries (fresh or dry) with nuts

SNACK 5
Lean Shake GNC Brand

SNACK 6
1 can of tuna with mustard, 2 tablespoons of ranch, and diced jalapeños

SNACK 7
1/2 cup Arctic brand ice cream with 1oz dark chocolate crumbles





SNACK 8
1 cup of frozen grapes with 1 tablespoon light whip cream

Strength and Cardio Circuit

No Gym No Problem

Here is a quick circuit to get your heart rate elevated and strengthen those muscles as well! Work at your own level and pace (modify if necessary)

Warm up 
30 seconds each exercise repeat 3 times

Jog in place
Jumping Jacks
High knees
Butt Kicks

Workout
Repeat three times 30 seconds each exercise

Mountain climbers
Jump squats (up and down)
Plank
Push-ups
Jump ropes
In & Out Squats
Plank
Burpees
Straightleg crunch
Russian Twist
Push-Ups
Side to side hops (sit back when your feet hit ground)
Jump lunge
Plank

STRETCH

Lettuce Wraps

Good Morning,

I was talking with a friend who was saying how they get the lettuce wraps at PF Changs because its healthy.  Well, sorry to break it to you but those restaurants lettuce wraps pack 1000-1400 calories per order! Yes shocking I know, so I made a healthy version.

Lettuce Wraps

Ingredients:
Lettuce
1 lb. Turkey Breast 97%
Garlic (minced)
Green and Red bell pepper
Yellow onion (minced)
Jalapeño pepper (sliced)
EVOO
Sea salt/Black Pepper/Mrs.Dash Cajun seasoning

Directions:

Wash lettuce pieces and place in ice water
In a skillet heat olive oil then sauté: bell peppers, onions, and  garlic
Season ground turkey breast then add to skillet
Cook until brown
Dry off lettuce/add ground turkey then 3 slices of jalapeño peppers

EAT UP! 

Eat two as a snack!

If you want to add more veggies be my guest! The more veggies the better.

All Smoothies are NOT Created EQUAL

Good Morning,

This topic came to my mind last week.  I have a coworker that drinks a large smoothie every morning not knowing what she is drinking. I'm always thinking things like "could've had a large fry for that!" Well in order for you to understand what I'm saying let me break it down. A medium Angel Food from Smoothie King has 531 calories but that's not the kicker, it has 126 carbs, 112.5 g of sugar, and 6 measly grams of protein. How about the Slim-n-Trim strawberry with 562 calories, 126 carbs, and 108 grams of sugar. And if your not trying to bulk up stay AWAY from The Hulk and Peanut Power Plus smoothies. Those carry lots of sugar and carbohydrates. Instead try a healthier option. The Gladiator 270 calories 45 grams of protein, 1.5 carbs and 0 grams of sugar, if you add a banana (complex carbs! the good ones) it's still healthy and your numbers go to 380 calories, 8 carbs, and 12g of sugar. If you have the time pre-pack your own smoothies and place them in the freezer. I use 2 cups spinach, 1 banana, 1/3 cup pineapple, and 1 scoop of vanilla protein powder. All I have to do is dump it in the blender and add water. This comes to 260 calories, 13 carbs, and 20 g of sugar.

HAPPY SMOOTHIE MAKING!!!

Monday Refresh

Good Monday Morning,

Today is the beginning of a new week and you should continue on your journey. If you have fallen off or had a moment of weakness and ate an entire seafood platter plus a cheesecake with two margaritas its okay you can always start over fresh.  Today I want to highlight a few things: apple cider vinegar, calcium supplements, and  quinoa.

Quinoa
1. Pronounced KEEN-WAH
2. 100% whole grain
3. Excellent source of protein (12-18%)
4. Great source of ALL essential amino acids, helps the body to process and create protein. It contains folic acid and vitamin E
5. Great food for those who have to follow a "Gluten-Free" or wheat free diet



Apple Cider Vinegar
1. Completely naturals from the fermentation of apples to a hard cider then fermented some more into a vinegar
2. Soothes sunburns and insect bites
3. Used as a rinse to make your hair shiny
4. Aides in breaking down of fat on certain foods
5. All apple coders are NOT created equal! Make sure you purchase them from a health or while foods store and not Walmart. The others have extra processing or chemicals involved
6. Take 8oz of water and add 1 teaspoon of ACV. Drink once a day!

Calcium Supplements
1. It's positive effects on bone health
2. Liquid calcium is the best source as compared to calcium in the pill form
3. Liquid calcium is absorbed better and  supports digestion and weight loss
4. The average person need 100-1200 mg daily of calcium
5. Purchase the best liquid calcium from health food or whole food stores. Make sure there aren't any extra ingredients involved!

Morning recipe

Good Morning Saints Good Morning!

Today I've decided to post two breakfast ideas because people have trouble with breakfast. They think they're having a "healthy" breakfast, but in reality they are not!  Fear not, here are two that will fuel you until it's snack time.

Protein Pancakes:
1 scoop vanilla protein powder
1cup of ground oatmeal (you can put oatmeal in a blender or food processor)
1 cup almond milk (vanilla or regular)
1 tsp vanilla or almond extract
1/2 tsp baking powder
Pinch of salt
1/3 cup of liquid egg whites
Mix like you would normal pancakes then cook on griddle or in skillet
About 280 calories for 3-4 pancakes

Egg muffins
In a muffin pan add any of your favorite finely chopped veggies add salt and pepper
Add egg whites until the muffin slot is 1/3 full
Bake on 350 for 25-30 minutes
About 30 calories per muffin (eat 6-8) drink 4 oz of fresh oj or 8 oz of water with 1/2 a banana

Lets briefly talk about supplements. Everyone needs supplements, why you may ask? It's because we don't get nearly enough throughout the day in our food. I eat fruits, veggies, egg whites, and nuts only Monday through Friday and I still don't get enough. You need a multi vitamin and at least 1200mg of fish oil. So, if your fish oil is only 300mg each, then take 4. The other things I take are biotin, acidophilus (intentional health), and CLA's. I get all my supplements from GNC. If you use your card and purchase during gold card week you'll save 20% all while getting quality vitamins. Remember all vitamins are NOT created equal!

What All I Ate

Good morning everyone.  I keep getting a lot of emails and text messages and inbox request on what to eat, what did I eat, what not to eat, that looks complicated to make and etc.  I am going to be honest.  Eating healthy as a way of life, not just something "to do" for 8 to 12 weeks takes time, patience, and dedication. 

Time- plan your meals, go grocery shopping, cook your meals in advance
Patience-create a meal idea, look for new meals, take the time to cook for 4-6 days
Dedication-set aside your budget, set aside 1 hour a week for shopping and 2-3 hours a week for cooking, and 1 hour a week to explore recipes and meal ingredients.

When starting out most people think "all I can eat is broccoli and cauliflower" that is not the case just look up veggie creations online or even paleo lifestyle and tons of information will come up (that's where the patience, time, and dedication comes in).  To be able to stick with it until you learn more you should choose 3 breakfast meals, 3 go to snacks, 3 lunch ideas, and 3 dinner creations.

Example:
Breakfast- 5 egg whites with spinach, onion, and mushroom
Snack 1- 2 tbls spoon raw almonds 1 banana or 1/2 a banana
Lunch- 4oz grilled tilapia and a sauteed vegetable medley of red, yellow, and green pepper, purple onion, zucchini and squash
Snack 2- 3 oz non fat Greek yogurt with a handful of raspberries and or blueberries
Dinner- 4 oz grilled or sauteed chicken breast with 1/3 black beans and corn ( season with taco seasoning)
Snack- protein shake or turkey cupcake (see recipe below)

Example Dinner:
4 bell pepper gutted
1 package lean turkey breast
seasonings
onion, tomato, garlic, Parmesan cheese

Cooking instructions- in a skillet combine onion, garlic, seasoning, and turkey breast cook for 15 minutes
Pre-heat oven to 375- place the turkey mixture inside the bell pepper and top with tomato slice and 1 tablespoon Parmesan cheese. Cover with foil and bake for 40 minutes

Turkey Cupcakes

Ingredients:
package of lean turkey breast
9 eggs
1 whole onion
1 whole bell pepper
2 tbl sea salt
2 tbl pepper
2 tbl paprika
1 tbl turmeric

Cooking Instructions:
On the stove top in a skillet cook the turkey breast with everything except the eggs.  Once it is cooked, place the ground turkey in a bowl and add the eggs.  Mix around then form nice little balls and place them inside a muffin pan.  Cook for 30 minutes.  You can eat these as snacks 2 for women and 3-4 for men.

With your protein shakes those are easy. Choose 1 fruit and or 1 veggie, add water, ice, and a protein powder of your choice!

The Happiest 5k on the Planet

The time is here! It's the ultimate FUN run. So grab 3 or more of your friends and let the fun begin. It's the Color Run. This year I just came across a living social deal its $40 for the entry fee, t-shirt, and color for the New Orleans run on Saturday February 9. If that's too soon for you April 20th is the date for the Baton Rouge color run. It just takes me back to the happy place of being a kid and playing with your paint, play dough, and side walk chalk. The bonus is, it's a workout in there too!
I'm ready to get my group together how about you?

It's almost Friday

Top of the Morning,

It's a brand new day so I have a brand new meal to introduce.  This is a vegetarian dish but you can add grilled shrimp or chicken and it will still taste like awesomeness in your mouth.

Ingredients:
2 cans black beans
1 taco seasoning pack
1 pack frozen corn
Fresh guacamole
Salsa (whatever type you like)
Onion 1/2 cup
Bell pepper 1/2 cup
Pepper
Chili powder

Preparation: 5 minutes
Cook time: 25 minutes
Servings: 4

Instructions:
In a pan sauté bell pepper and onion once its translucent add frozen bag of corn add chili powder and pepper stir occasionally for 10 minutes.

In another pan on medium heat add black beans and taco seasoning bring to a simmer.

After the beans are simmering add corn mixture. Cook them  both together for 15 minutes.

In a bowl place 1/4-1/2  c of guacamole and 1/2 c of salsa pour bean/corn mixture on top. Eat and enjoy! It's like a Mexican fiesta in your mouth

Total calories per serving: 335

Wednesday Wobble

It's a brand new Workout Whenever and Wherevertype of Wednesday. I hope everyone is still going strong with your workouts and most importantly healthy clean eating. I would like to dispell a myth. All vegetables are not created equal. What am I saying? I'm telling you if you put butter, smother them to death with cheese or bacon then it is no longer a healthy treat. That is why the inches around your waste are the same week after week. Another myth, you just ran 2 miles, so you can now eat a snickers bar or Raising Canes because you've done "well". I'm sorry to break the news to you, but you've just set yourself backwards! A 4 finger box from Mr. Todd Graves will run you 1200-1500 calories a box and that snicker bar 210 calories. When you finish your workout you are suppose to feed your muscles not feed your fat! You only burned between 150-250 on that run so let's not travel to la la land and think you've burned 500-600 calories. Repeat after me "I AM NOT A DOG I DO NOT NEED TREATS AFTER I DO SOMETHING GOOD!"  My favorite myth to dispell and I don't care who's on the other side of this argument. Weight training in females does NOT make you look like a man (if you're not born genetically that way). You don't have enough testosterone, you're not taking enough supplements, you're not eating a strict enought diet, and you're not shooting yourself with testosterone! You would need all of these things to look like a male body builder. Weigh training makes you burn more fat even after you've finished working out, build lean muscle, keeps you flexible, relieves stress, and makes your rump sit up oh so perfectly without the lumps and bumps. I'm saying all this to say, stop making excuses do some cardio, lift some weights, eat healthy, treat your self every once and a while, and enjoy looking good!


Workout of the Day

1 mile run (alternate speed and incline)
50 push-ups
50 chest press
50 jump squats
3 minute jump rope (with or without an actual rope)
1/2 mile jog

Have a Wackdoodle Wonderific Wednesday!

Good Morning Good Morning,

So, I've been continuing my journey of a healthy life on the inside so that it shows on the outside. Well, you still have to work on your outside as well. I've been feeling all types of excited about this and started a daily challenge on my Facebook page. People have really been rising to the challenge and trying it out. I figured I'd write a total workout challenge on my blog and not just the small tidbits I put on FB. Here it goes.

Warm up
10 minute run on random level 9 on the treadmill

HIIT
Do 3 round 30 seconds each exercise
High knees
Butt kicks
Mummies
Side to side lunge
Burpees
Heismans

Workout round 2

AMRAP 10 minutes each set (As Many Reps As Possible)

Set 1
30 jumping jacks
5 push-ups
1 switch leg lunges

Set 2
20 switch kicks
10 in and out squats
5 push-ups

Cool down
Stretch 5-10 minutes

Have a TERRIFIC THURSDAY!!!

The Detox STRUGGLE!

Happy Saturday to all! So today is day 4 of my personalized detox plan. Day 1 was horrible because my stomach would not stop gurgling (and you know what follows that). I mean how can you work with you stomach constantly playing acrobatics. Day 2 was slightly better, stomach not as upset and I did not get enticed by the smell of all things delicious to your taste buds but damaging to your insides. Day 3 was like I had an epiphany and my body was thanking me for being so kind. Now I'm on Day 4 and I didn't wake up starving. Eating right keeps your blood sugar levels in check so you don't wake up feeling like you hadn't eaten since the "last supper". I've been searching Pinterest for healthy ideas and I found some, but what's fun is thinking when I have my once every two weeks cheat meal what will it be! So many wonderful choices. New Year Better Me! Most people say New Year New Me.  Well I happen to like me, I'm just fine tuning my instrument and helping anyone I can while on the way!

HAPPY EATING!!!

Back at It!

Okay ladies and gentlemen it is time to get on the saddle and start back working out. Don't forget to schedule your sessions for workouts and a customized nutrition plan! Last year ended great, lets continue and push our bodies even more. Fact of the day. 80% of African American women over the age of 20 are overweight. Don't let this be you!


Quick Substitutes
Egg whites for whole egg
Coconut oil for other oils
4oz of meat instead of the large portions served
Spinach instead of iceberg
Raw unsalted almonds instead of roasted or salted almonds
Mushrooms or eggplant for meat
Whole wheat not whole grain (Ezekiel bread)

Black Girl Working Out

Last August (2012) I wanted to improve the health of my fellow Black Women. I started a FREE after school 1hour training sessions.  Some of them stuck it out and some gave up.  You cannot give up when it comes to YOU! If you give up on yourself then why would anyone see believe in you. I made custom workouts that included endurance, strength, speed, and flexibility. I believe if you push hard and eat right your body will thank you. One of my favorite exercises are Jump Squats. I love training legs. They torch those calories. An easy meal I recommend is Primevera veggie mix from WholeFoods and tilapia or salmon made on the stovetop. 15 minutes and you're done and its delish!

This year I will continue to make it my mission to improve the health and lives of others. Come on and join the band wagon for LIFE!


LIVE LIFE IN THE BEST WAY POSSIBLE!

Tutoring Continues

Hi guys,

As you may or may not know I am a middle school teacher. I love the kiddos and offer private tutoring sessions. I'm so excited to say my clients have all been passing their test/projects/classes.

GEAUX R.E.D. Clients! 2013 Will be even better with more SUCCESS!!!

If you want your child to have that edge or improve on their skills comment below with your email address.