Tighten in Up Thursday Body weight Style

Since having baby number 3 I've grown to love smart hardcore workouts. I love using my own body weight to really challenge my body.  This workout is intense. My goal for you is to give it your best at your level. We are all different and working towards OUR OWN goals. I want you to do the same with this workout.  Try something new...you only live once :)

Warm up:

20 push ups with feet elevated on a bench or on your knees on the floor.

(if 20 is too much do as many as you can)

REPEAT 2x 10 second rest in between

30 seconds high knees
30 seconds Hindu push ups (downward do to upward dog) as fast as you can with good technique 

REPEAT 2x 10 second rest in between

30 seconds of knee tuck jumps
30 seconds Plank walk push ups (on toes or knees walk in pushup position 4x to the right, do 8 pushups, then walk back 4x to the left, do 8 pushups)

REPEAT 2x with a 10 second rest

30 seconds burpees
tricep push ups to failure

Set 4:

REPEAT 2x with a 10 second rest

Single arm burpees, 10 on the right, 10 on the left
30 sec. mountain climbers or slow knee pull ins

REPEAT 2X

30 sec.. froggy jumps down 

30 sec. crab crawl back

finish with 30 second sprints or power walking 15x

Message me for personal training 2013 deals. Give a gift to yourself of being healthy and active!! Make time for you!!

12 Days of Healthy Holiday Bites

Day 12: 2 Great Recipes from Lori Harder's cook book. Perfect for any party

Cheesy Bacon Endive Boats
Makes about 32 endive boats

Ingredients:
• 1 c. chopped purple onion (can use regular onion)
• 5-6 slices turkey bacon (natural, nitrate free)
• 1 can peas
• 1 c. low-fat or fat-free ricotta cheese
• 1/2 c. chopped cherry tomatoes
• 1/2 tsp. salt
• 3 heads of Belgian (yellow) or Belgian Red endive (red)

Directions:
Spray a frying pan lightly with olive oil. Add turkey bacon and red onion, and cook on low for 10 to 12 minutes until onions are soft and bacon is lightly browned. Set cooked bacon and onion aside. Next, take the can of peas and blend in a food processor or Magic Bullet® until smooth. Add a tablespoon or two of water if needed to make smooth. In a bowl, combine blended peas, turkey, bacon, ricotta and salt. Mix until smooth. Take your endive and cut off the end and rinse leaves. Take a teaspoon and fill each endive cup with a heaping scoop of the mix. Chop the cherry tomatoes and place a few on top of each endive bite for a light garnish. Arrange on a serving plate and enjoy!
 
No-Bake PB Pumpkin Balls
Makes about 28-32 mini balls.

Ingredients:
• 3/4 c. Quaker® Oats or quick oats
• 1/2 c. oat flour (or make your own by blending oats in Magic Bullet or food processor)
• 1/2 tsp. cinnamon
• 1/4 tsp. salt
• 1/4 tsp. baking soda
• 3 Tbsp. Truvia (10 packets) or you can substitute with 1/4 c. brown sugar or 1/4 c. honey
• 3 Tbsp. PB2 powder peanut butter (This can be found in some stores or online. You may also leave this out and the result will be more pumpkin flavored.)
• 1/3 c. canned pumpkin
• 1-2 Tbsp. of water if needed
• 1 Tbsp. olive oil or try adding your favorite nut oil such as hazelnut, walnut, etc.
• 1/2 tsp. pure vanilla extract

Directions:
Use two separate bowls for dry and wet ingredients. Make sure you stir the dry ingredients in one bowl and mix well. In the other bowl, be sure to mix all wet ingredients well. Next, add wet ingredients to the dry and mix well. You will need to refrigerate about 5 to 10 minutes before forming into mini balls. Once mixture is cold, take out and hand roll into balls. Place back in refrigerator until ready to serve. These are fabulous frozen treats as well! 

12 Days of Healthy Holiday Bites

Day 11: Grilled Bananas with Nuts and more

Grilled Bananas

2 bananas, quartered LEAVE PEELS ON

Cinnamon

Coconut oil (if desired)

Brush the open side of the banana with coconut oil if desired then sprinkle on cinnamon to taste.  Grill open side down (peel up) for 2-4 minutes, flip and grill peel down for another 2-4 minutes or until the peel starts to separate from the fruit.  Remove from the grill and serve.  It’s fun to eat it right out of the peel.

Add 1-2 Tbs of your favorite nut butter to half a banana and enjoy on a plain rice cake or small ezikel wrap. Check out your local health store for nuts 'n more

12 Days of Healthy Holiday Bites

Day 10: Flank Steak Fajitas Serves:4 12 oz flank steak cut into this strips 2 bell peppers chopped 1 onion chopped Sauté in coconut oil Serve on ezikel sprouted wheat tortilla with chopped cilantro, romwine lettuce, guacamole, salsa, and fresh lime wedges.

12 Days of Healthy Holiday Bites

Day 9: Pumpkin Protein Waffle (I plan on this for Christmas morning)
1/2 cup oats (blend into flour)
1/2 cup Libby plain pumpkin
1/2 cup Egg white international Or replace with 1/2 cup almond milk
1 TBS vanilla Isalean protein powder
1/8 tsp pumpkin pie spice
1/8 tsp ginger
Vanilla Stevia

Blend oats and then add the rest of the ingredients. Makes two small Belgium waffles.

Protein Frosting
1/2 cup fage yogurt (for non-dairy friends omit and add water or nut milk to protein powder for desired consitency)
1 scoop vanilla Isalean protein powder
1 TBS Chia seeds

Mix and place in the fridge to thicken for about 30 minutes.

I used all the protein frosting. You can use half and save for another time.

12 Days of Healthy Holiday Bites

Day 8: Garden Salad with Lime Cilantro (thank you Pinterest)

Ingredients:

1 head of lettuce, washed and leaves cut or torn into large pieces

2 tomatoes, sliced or quartered

½ red onion, thinly sliced

1 avocado, sliced or diced

1 tbs finely chopped cilantro

Juice of 2 limes

2 tbs olive oil

Salt and pepper to taste

Preparation:

1. To make the dressing whisk the chopped cilantro, lime juice, olive oil, salt and pepper together.
2. Combine the lettuce, tomatoes, onions and avocado in a large bowl.
3. Toss the salad with the dressing and serve.

12 Days of Healthy Holiday Bites

Day 7: Slow Cooker Chili (clean eating magazine click on picture for recipe)
As we get closer to Christmas it feels like the schedules fill up more and more. You need healthy fulfilling food to give you energy to complete your check list. Check out this recipe. Put it in the crockpot in the morning and you have dinner and left overs. Yay!!

12 Days of Healthy Holiday Bites

Day 6: Zucchini Brownies 
 
Click on the picture for the link to the recipe. I added dark chocolate chips and baked them in muffin tins for easy giveaway. 

12 Days of Healthy Holiday Bites

Day 5: Yam Powercake from here

We had breakfast for dinner. Perfect for a Christmas Brunch.

YAM POWERCAKE

1 cooked yam
350 degrees for about 35-40 minutes1 TB coconut flour
2 TB chopped red onion
2 TB Shredded Carrots
2 TB Shredded Zuchinni
Sea Salt & Pepper To Taste
3 egg white
(to hold it together)

Mix ingredients and form into a POWERCAKE
put into a medium heat pan with 1 tsp coconut oil
and cook on each side until browned!

12 Days of Healthy Holiday Bites

Day 4: Banana Walnut Rum Muffins

I got this recipe idea from a friend on Instagram.

3 cups oats (gluten free)
3 mashed ripe bananas
1 cup unsweetened almond milk
2 eggs
1 sccop Vanilla Shakeology (optional)
1/3 cup chopped walnuts (optional)
1 TBS cinnamon
2-3 tsp rum extract (optional)
1 tsp vanilla
1.5 tsp baking powder
Vanilla stevia or sugar substitute (optional)

Mix together and cook on 375 for 18-20min
Makes 24 muffins

12 Days of Healthy Holiday Bites

Day 3: Pecan and Cranberry cookies from Clean Eating Magazine

Click on photo or here for the recipe link

12 Days of Healthy Holiday Bites

Day 2: My version of Starbucks Hot Cocoa


1/2 cup boiling water
1/2 cup almond milk
1.5 TBS Hershey's Special Dark Chocolate Cocoa baking powder
1/4 tsp peppermint extract
Vanilla Stevia
Walden's calorie free chocolate syrup

I mixed mine together in my ninja. You can just stir it in the pan. You can add marshmallows and whip topping if you would like.  My kids love it! If you want to be really festive sprinkle crushed candy cane on top.

Drink and enjoy!!

12 Days of Healthy Holiday Bites

Day 1: Paleo Meatballs from here (Super easy and family friendly)

Ingredients:

1lb. grass fed ground beef (if you aren't strict paleo you can use lean ground turkey)

1 egg
1tsp garlic powder
1tsp paprika

salt and pepper to taste (about 1/2tsp salt and 1/4tsp pepper)

1/2 small onion, minced (I used 1Tbsp dried minced onion in this photo)

1Tbsp spinach (optional)

1Tbsp fresh parsley (optional)

Directions:

Preheat oven to 375degrees.

In a large bowl, scramble egg and combine remaining ingredients. Mix thoroughly.

Take an ice-cream scoop and measure out equal portions onto a baking sheet lined with parchment paper or tin foil.

Bake for 10 minutes and then flip the meatballs to the other side and bake another 10 minutes. Total cook time is 20 minutes.

Remove from baking sheet and eat!!

These were browned by the oven only. If you want a little crunch to it and have the time for an extra step/mess, heat a pan with about 1Tbsp olive oil and brown on both sides then bake 10-15 minutes until thoroughly cooked.

Protein Waffles with Protein Frosting

Pumpkin Protein Waffle
1/2 cup oats (blend into flour)
1/2 cup Libby plain pumpkin
1/2 cup Egg white international
1 TBS vanilla Isalean
1/8 tsp pumpkin pie spice
1/8 tsp ginger
Vanilla Stevia

Blend oats and then add the rest of the ingredients. Makes two small Belgium waffles.

Protein Frosting
1/2 cup fage yogurt
1 scoop vanilla Isalean
1 TBS Chia seeds

Mix and place in the fridge to thicken for about 30 minutes.

I used all the protein frosting. You can use half and save for another time.

Chicken Salad stuffed bell pepper

1 bell pepper (washed, seeded, and cut in half)
1 can of Kirkland chicken (you can use any kind of chicken)
1 cup chopped celery
1/4-1/2 cup chopped purple onion (optional)
2 tbs crasins
1 tsp light miracle whip
1 tsp Greek yogurt
mustard to liking

Drain the can of chicken. Mix it in a bowl with all the above ingredients. Stuff half of the mixture into one bell pepper half. Eat and enjoy. I put the rest of the mixture in a bowl with the other half of the bell pepper in a baggie and stored it in the fridge for the next day.

Sometimes I wish I didn't know...

I am a very OCD person..yes it's true!! Life has thrown some curve balls lately and I am learning to roll with it. I have to workout 6 days a week, eat 90% clean, and have a sparkling clean house. With 3 kids ages 5 and under those are pretty high standards, and not realistic for my life right now. I am learning that if I slip here and there it is going to be okay, I will survive if I don't get my sweat on 6 days a week (for at least 60min), or if I eat a homemade roll and pumpkin pie around the holidays!! How dare me!! lol I am learning in life all things in moderation are OK,  believe me that is hard for me!! As a mom, wife, and fitness freak I put a lot of pressure on myself to be SUPERWOMAN. Let me tell you..it is not possible!!
For the past 10 months I have been working on trying to be a more balanced person. I have been seeing a counselor to help me overcome some of my life obstacles. To be honest I think everyone should see one!! It helps you realize what's really important and how corrupt your brain can be at times. Its a very humbling experience, and part of my pride doesn't want anyone to know. What will people think about me?? Will they think I am a freak (I am who I am)?? In all reality if you judge me, it is on you!! So I wouldn't waste your energy doing it. Save it for your workout :-).
One of my favorite health junkie ladies to follow is Jen. She is honest and real. Her website offers a lot of great tips and recipes. Check it out. In the mean time read this article!!
Awesome article     

Sunday Morning Savory meal

Peanut Butter Cocoa Banana power cakes

Inspired by one of my new favorite blogs to follow

Ingredients

3/4 cup of Granola(we used “Ancient Grains” Pumpkin Flax Granola from Coscto)
2 TB of Coconut Flour
1 TB of Ground Flax
1 tsp baking powder
pinch of sea salt
1 Scoop of Protein Powder (I used isagenix isalean)
1 Mashed Banana
2 heaping TB peanut butter or almond butter
2 TB Cocoa Powder
1 TB Coconut Oil
2 Egg Whites
1/4 cup Almond Milk (I used unsweetned coconut milk)
(or milk of choice)

*mix all ingredients together
(if too dry, add more almond milk to the batter)pour into greased 8 by 8 pan
and bake at 350 Degrees for 20-25 minutes
or until tooth pick comes out clean

Perfect to eat with egg white omelet and lots of veggies

Makes 16 squares

Calories: 59
Carbs: 6
Fat: 3
Protein: 2

Tosca Reno: Sugar!

I am a huge fan of Tosca Reno and oxygen. She is an amazing woman who has had her trials in life and always finds the positive in them. I WILL meet her in the future she is one of my many fitness idols. I loved this article and since I have committed to no sugar for 30 days with some friends I thought this was perfect.
Tosca Reno: Sugar!

Dark Chocolate Pumpkin protein pancakes

I am OBSESSED with Fall and pumpkin!! If you love pumpkin recipes follow my blog I will be posting as I find them and try them!!

1/3 cup blended oats
1/4 cup Libby's plain pumpkin
5 Egg whites (I use egg white international..they rock!!)
1/2 TBS. dark cocoa powder
pumpkin pie spice, cinnamon, and vanilla
stevia (I prefer NuNaturals from iherb.com)

blend in magic bullet
cook with pam
Makes 2-3 pancakes depending on size
Eat and enjoy
They freeze great

Jamie Easton's pumpkin protein bars

Nutrition Facts:

Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein

Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:

• ½ C Xylitol Brown Sugar Blend (Ideal)
• 1 - 4 oz. jar baby food applesauce
• 2 tsp. ground cinnamon
• 1 ½ tsp. ground ginger
• ½ tsp. ground clove
• 1 tsp. baking powder
• 1 tsp. baking soda
• ½ tsp. salt
• 2 tsp. vanilla extract
• 4 large egg whites
• 1 - 15 oz. can of raw pumpkin
• 2 C oat flour
• 2 scoops vanilla whey protein
• ½ cup almond milk
• ½ C chopped walnuts (optional)

Directions:

1. Preheat the oven to 350.
2. Spray a 9 X 13 Pyrex dish with non-stick spray.
3. Combine first 11 ingredients and mix well.
4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
5. Makes 24 squares.

Kid approved

There are two things that are staples in our house.  Pumpkin and waffles!! I would buy stock in Libby's canned pumpkin if I could. Every time I go to the store I have to buy a couple cans. I have a fear of running out. It would be a very depressing day if I did not have my pumpkin, and my kids would be sad if they didn't have their morning waffles!!

Pumpkin Protein Waffles
2/3 cup gluten free oats
1/2 cup cottage cheese
1/2 cup plain pumpkin
8 egg whites
stevia
cinnamon
nutmeg
pumpkin spice

Blend the oats into flour
Add the rest of the ingredients and blend for a minute
Cook with Pam in a waffle iron.
Makes four small waffles or 2 big Belgium waffles

Its been a long time since I have posted. Being pregnant and post baby has had me a bit distracted. Anyway I am back in the game again. With nursing an infant and 2 toddlers to chase I have to make quick healthy meals.  Here is one of my favorites.

1/2 cup fage yogurt
1 scoop chocolate protein powder (I use isagenix)
1 TBS. cocoa powder
2-3 drops vanilla stevia (iherb.com sells it for a reasonable price)
mix and enjoy
(if I am feeling naughty I add 10 almonds)

Get swimsuit ready...

Found this fun workout on Pinterest. Click here for the website

The Ultimate Hips, Bum and Thigh Workout

The whole hip, bum and thigh region is amongst the biggest problem areas for women (and men, although they are less vocal about it!). This is my personal favorite workout for butt-firming, leg-toning, and hip- and thigh-slimming to enable you to get the bum and backside of your dreams! The added bonus? These specific exercises target those cellulite-prone areas thus enabling you to minimize your cellulite. All you need is yourself and 15 minutes!

What to do: Perform 50 reps of each exercise, and complete as many rounds as you can in 15 minutes, leaving you with a big burn. When you’re sore tomorrow, you’ll know it’s working!

The Workout: As many rounds as you can in 15 minutes:

• Lunges, 50 reps (25 each leg)
• Bodyweight Squats, 50 reps
• Back Extensions, 50 reps

Good Tips...

I saw this video a couple of weeks ago and really enjoyed it. I am not a fitness competitor, I am 6 months pregnant and found Gina's tips to be very useful in every day life. It is all about finding balance for you and where you are at right now in life. Click here to check it out.

Also, I have an amazing friend that is competing in the Jay Cutler Classic this next weekend. She posted this saying last week, and I loved it!! How many times have we held onto something negative that we have done?? The hardest part for me is to forgive myself for not being as perfect as I would like to be. No one is PERFECT so why do I think I should be?? Learn to have patience with your goals in life, and enjoy where you are at this moment. Life is too precious to not enjoy the whole journey.

Here is my friend's blog. Click here to check it out.

My Favorite shoes...

I go through shoes like candy with my teaching schedule. I have tried to find "cheaper" shoes for Body Attack and I always regret it. I LOVE NIKE AIR MAX plus. They are the best shoes for my body. When you go to buy workout shoes make sure they give you plenty of support. Think of yourself as a sports car, would you put crappy cheap tires on it??? Of course not. The next time you want to reward yourself...go for a new pair of workout shoes. It will make your workout safer and a little more fun.

Gratitiude

I love getting emails that are inspiring. One of my LOVES is the Secret Scrolls

A Secret Scrolls message from Rhonda Byrne

Creator of The Secret and The Power From The Secret Daily Teachings

Today, be grateful. Be grateful for your favorite music, for movies that make you feel good, for your phone that connects you with people, for your computer, and for the electricity that lights up your life. Be grateful for air travel that flies you everywhere. Be grateful for the roads and traffic lights that keep the traffic in order. Be grateful to those who built our bridges. Be grateful for your pet, for your child, for your loved ones, for your eyes that enable you to read this. Be grateful for your imagination. Be grateful that you can think. Be grateful that you can speak. Be grateful that you can laugh and smile. Be grateful that you can breathe. Be grateful that you are alive! Be grateful that you are You!

Be grateful that there are two words that can change your life.

Thank you! Thank you! Thank you!

May the joy be with you,

Rhonda Byrne
The Secret... bringing joy to billions

I love my fitness journal...

In honor of the month of February...LOVE MONTH! I am going to share the things I love. My favorite supplements, fitness apparel, workouts, website, recipes, shoes, you name it, and I will share it. I love reading about the things people are loving out there right now. So here is my FIRST LOVE.

MY FITNESS JOURNAL...

Some might think I am OCD, but it is important to me to right down my daily goals, what I did that day, what I am thankful for, what I ate, how I felt, etc. It is relaxing and rejuvenating to me. The oxygen journal I use has motivational quotes.

Here is one of my favorites right now

"Failure will never overtake me if my determination to succeed is strong enough."- Og Mandino

Such a great a powerful quote. Each day is a gift and a new day. When I wake up in the morning before I get out of bed I think of what an awesome opportunity it is to start a BRAND NEW DAY. A chance to be a better mom, wife, friend, sister, daughter, teacher, and motivator. I am so grateful for having that opportunity.

Until my next love...make today great!!

I GOT MY EYE ON YOU...

This is what I want for VALENTINE'S DAY!! It is never to early to ask :)

Click here to check it out.

My FAVORITE NEW kitchen gadget

The best $9.99 I spent. You can get them on sale at COSTCO. Great for meals on the go!!

Goals

Happy New Year!! I hope you are excited for an amazing year ahead of you!! 2012 IS THE YEAR FOR YOUR DREAMS TO COME ALIVE!! Whether you have set goals, stayed motivated, slipped up, or wondered why even bother with any New Years resolution. You can achieve anything you put your mind and heart too.

Greg Anderson says it perfectly "When we are motivated by goals that have deep meaning, by dreams that need completion, by pure love that needs expressing, then we truly live life."

So true!! For 2012 please put yourself first and ask "what will get me closer to my ultimate goal/dream?" If it is taking the stairs at work, saying no to the snacks in the break room, or taking a relaxing bubble bath at the end of the day....just do it!! Focus on the things you can do, and you will be amazed at what lies ahead!!

Stay tuned for..dinner make over with the help of a handsome 4 year old cheif :)