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.