100 Each
Jumping Jacks
High Knees
Butt Kicks
Vertical Leaps
In and Out Squats
Jump Lunge
Side to Side Lunge
50 Each
Push-ups
Pike Planks
Up and Downs (Knees)
Frog Leaps
25 Each
Burpees
Star Jacks
Tuesday, February 11, 2014
Cardio Blast
Cardio Blast- 30 minute at home no equipment
100 Each
Jumping Jacks
High Knees
Butt Kicks
Vertical Leaps
In and Out Squats
Jump Lunge
Side to Side Lunge
50 Each
Push-ups
Pike Planks
Up and Downs (Knees)
Frog Leaps
25 Each
Burpees
Star Jacks
100 Each
Jumping Jacks
High Knees
Butt Kicks
Vertical Leaps
In and Out Squats
Jump Lunge
Side to Side Lunge
50 Each
Push-ups
Pike Planks
Up and Downs (Knees)
Frog Leaps
25 Each
Burpees
Star Jacks
Can I make it through? 22 days vegan Challenge
Well we all know I love a challenge. Most people shy away from these eating or exercising challenges for fear of failure. Well I am taking on this 22 day vegan challenge and will share some of my ideas on what and how to eat and some simple and quick recipes that don't taste at all "vegan" like....Whatever that means.
Go To Dishes:
-Stir fries
-Soups
-Overnight Oats
-Smoothies
Favorite Dishes
Pre-Made
Vegan mock chicken salad (Whole Foods)
Vegan pop corn
Raw Oats (Big Squeezy)
Home-Made
Sweet Potato casserole- bake sweet potato. Place in blender and blend with almond milk, pecans, vanilla extract, and cinnamon. Place oven on 350 degrees. Place sweet potato mixture in pan and add some crumbled pecans on top.
Stir fry- asparagus, broccoli, red bell pepper, purple onion, yellow squash, place EVOO in a skillet, toss veggies with lemon juice, sea salt, black pepper, garlic powder, and onion powder. Cook in skillet on medium for 15 minutes... NO MUSHY VEGGIES!
SW Spicy Soup- 4 cups of dry SW soup mix (Whole Foods), one onion. In a crock pot add 1 diced onion, dry mix, and 8 cups of water or vegetable stock. Cook overnight! EASY!
Go To Dishes:
-Stir fries
-Soups
-Overnight Oats
-Smoothies
Favorite Dishes
Pre-Made
Vegan mock chicken salad (Whole Foods)
Vegan pop corn
Raw Oats (Big Squeezy)
Home-Made
Sweet Potato casserole- bake sweet potato. Place in blender and blend with almond milk, pecans, vanilla extract, and cinnamon. Place oven on 350 degrees. Place sweet potato mixture in pan and add some crumbled pecans on top.
Stir fry- asparagus, broccoli, red bell pepper, purple onion, yellow squash, place EVOO in a skillet, toss veggies with lemon juice, sea salt, black pepper, garlic powder, and onion powder. Cook in skillet on medium for 15 minutes... NO MUSHY VEGGIES!
SW Spicy Soup- 4 cups of dry SW soup mix (Whole Foods), one onion. In a crock pot add 1 diced onion, dry mix, and 8 cups of water or vegetable stock. Cook overnight! EASY!
Chug-A-Lug
Hey guys are you getting enough water???
Here is a simple formula for water intake
Body weight divided by 2= oz of water you need
If you workout add 24oz of water to that number
For example
140lb woman should drink 70 oz of water daily. If this 140lb woman work out she should drink 94oz of water.
Rise and Shine
When you wake up in the morning immediately drink 12-20 oz of water.
Before you leave the house drink another 12-20 oz of water.
That's 24-40oz already down for the day.
Night time warning!!!
Please don't drink after 9pm unless you work the night shift or you don't mind waking during the night to go potty!
Here is a simple formula for water intake
Body weight divided by 2= oz of water you need
If you workout add 24oz of water to that number
For example
140lb woman should drink 70 oz of water daily. If this 140lb woman work out she should drink 94oz of water.
Rise and Shine
When you wake up in the morning immediately drink 12-20 oz of water.
Before you leave the house drink another 12-20 oz of water.
That's 24-40oz already down for the day.
Night time warning!!!
Please don't drink after 9pm unless you work the night shift or you don't mind waking during the night to go potty!
Tuesday, November 5, 2013
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.
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.
Saturday, September 28, 2013
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
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
Monday, June 17, 2013
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
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
Wednesday, June 12, 2013
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)
Subscribe to:
Posts (Atom)