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!