Recipe Resources

For me, having my favorite go-to recipes handy along with finding awesome new ones is vital to meal planning!!

Are you always on the lookout for new healthy recipes? Are you a recipe hoarder like I am? How do you save your recipes?

I keep a notebook with all my favorite healthy recipes in my pantry. I add to it when we try something new that we love. To keep things interesting, when I come across a recipe online, I screen shot it and keep in on my phone for the following Friday. I add it to my meal plan, then transfer to my notebook (meal journal) once it's family approved. :)

Other ways to save your recipes would be: by pinning from websites onto your pinterest (but make sure to go back and look at them!), use a recipe saver app, save them to a folder on your computer, print out and put in a binder with category dividers (soups, salads, mexican, smoothies...), etc.

What are some of your favorite websites or cookbooks to find recipes? 

WEBSITES:

Searching on Pinterest or Google (ex. simple healthy soups) beachbodyondemand.com (program nutrition guides) beachbodyondemand.com/blog

ohsheglows.com

minimalistbaker.com

hotforfoodblog.com

thugkitchen.com

veganricha.com

thefullhelping.com

ordinaryvegan.net

damndelicious.net

thevegan8.com

brandnewvegan.com

eatingwell.com

YumUniverse.com

theedgyveg.com 

COOKBOOKS:

FIXATE 21 Day Fix Cookbook

Forks Over Knives Cookbook 

Oh She Glows Cookbook 

Here are mine below! Check them out and make note!

Thug Kitchen Cookbook

Minimalist Baker Cookbook 

Plant Pure Nation Cookbook

 Eaternity e-Cookbook

Do you want to change how you feel...

I love this saying..IT'S TRUTH. If we were to look around and see how we've been down sliding in health since the pioneers. We would realize that processed food is crap!! I am not saying you can never enjoy a doughnut, hamburger, or fires. I am saying you can not do it all the time and expect for your body to run at it's best. God gave us the earth, which allows us to grow more then chemicals. Use the whole food sources such as fruits, veggies, healthy fats, and lean meat. Avoid the sugar crash, the unhappiness, the health care problems, and so much more. My next challenge group starts Oct. 20th. I have a few spots left if you feel up to learning more about fueling your body with the good stuff. Send me a message!

What is your first thought....

I have found through working with my clients that nutrition is the hardest and scariest thing to change.  I can totally relate and understand. It's a big step out of our comfort zone. People generally don't know where to start, or what to think about it. Clean eating isn't easy or convenient, but what is??  There are so many diets and advice out there. How do you know what works for you??  Is fueling your body with the best nutrition you can find, worth it to you?? If you were a fancy sports car would you fill your car with the lowest grade of gas to keep it running in it's best condition?? These are all questions that you should ask yourself if you feel like you are not performing at your best. Chances are it's how you are fueling your bodies.  

 

What do theses words mean to you????

Taking things one step at a time

I love this time of year. The blossoms starting to bud and bloom on the trees. Weather and the sun starting to change, and good old out door hill runs. Where I live there is no such thing as a flat run. Its up or it's down, and when you go down you have to come back up :). When I first started running I would look at the long stretch of a hill and want to cry and quit. Now, I take it one step at a time...one breath at a time and somehow make it to the top.

With all of our goals in life we need to do the same, otherwise we can get overwhelmed and quit. Trust me I've been on both sides. What helps me is to sit back, take a deep breath, and focus on what is most important. That's how I set up my to-do list for each day...tasks in order of urgency. My workouts are an urgency. They allow me to take time for myself and to keep my body healthy and strong to keep up with my life as a wife, mom, group fitness instructor, and personal trainer. Some days are better then others, and I gobble up the good days and make the most of the messy days :). Take time for yourself to reflect and ponder on what you really want, and what is most important to you and then go for it.

TABATA hill running
(warm-up)
20 sec. sprint
10 sec jog
20 sec. sprint
10 sec jog
20 sec sprint
10 sec jog
2 minute steady pace (pace you can breath comfortable at)
Repeat 5 times or until you get to the top of your hill

Happy Running my friends xx

Chocolate and strawberrys

I have been doing the #abcplantbaseproteinchallenge thatwww.powercakes.net has up on her blog. My plant base dessert was in the highlights for 'D'

1/2 cup Libby's plain pumpkin
1/4 cup peanut butter flour (can use PB2)
2 tbs hersheys dark chocolate powder
sweetner of choice
topped with strawberries and healthy chocolate sauce
For more recipes find me on instagram or check my facebook page

Something to think about... " The Legal Cocaine"

 I posted this video before. Watched it again and it made me want to throw up. With everyone on the bandwagon to get healthier I wanted to post it again. There is a bigger reason to eat healthy then just weight loss. Your bodies health is FAR MORE IMPORTANT then a six pack, 5 pound weight loss, etc. People stop gorging yourselfs in fake chemical loaded food. Read the package and see whats really in there. Better yet STAY AWAY FROM THE PACKAGED CRAP!!! Eat whole foods. You will feel better, be happier, and be able to live longer.

5 Health Junkie rules before you INDULGE...
1. Ask yourself how will I feel in an hour after I eat this??
2. What is the health benefit of the food??
3. Am I eating because I am bored?? (call a friend)
4. Is it colorful (colors of the rainbow)??
5. How will this affect my long term goal??

 I am not saying to never indulge. Find ways to make your indulgences healthier or limit them to special occasions. Need help... email me aryannie8@hotmail.com. This mama is on a mission to educate people to love and nurture their bodies.

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!!

Indoor Cycling at LVAC

Click here to see Las Vegas Athletic Club Indoor Cycling!!! GO Mike!!

This Article Sums it all UP......

"5 Motivation Myths Debunked"

Click Fitbe to read.

Find peace with hip tension...

(Click for more benefits)

After being out for 10 days with a psoas injury. I found great comfort and help in yoga. As I practiced I was able to inventory on my body....

What did it want??

Where was I tight??

How could I better myself??

It was wonderful to have the time to reconnect and become grounded again. So many times we think that we need to pound out our weaknesses to get results. When really we need to take the time to reflect and listen to our bodies. The body really knows what is best!

Short on time...

Some days we don't have a lot of time to fit our workout in. Use the time you have wisely and bring all that you have. An awesome workout that I did today...which created some major sweat.

1 minute sprint followed by 1 minute recovery. I only had 15 minutes for cardio and it worked out great. You can use the Elliptical, bike, stair mill, or treadmill. Just push yourself to an 8/9 intensity. Remember you aren't doing it long. So make it worth your while.

Blast your workout

I haven't logged a workout in a while. Here's a fun, sweaty, and challenging workout. Give it a try!!

Warm-up (5 minutes)

Round 1

• Jump rope - 5 minutes
• Forward stepping lunges for 1 min, 15 jump squats
• Backward stepping lunges for 1 min, 15 jump squats

Round 2

• Jab,cross, hook, upper cut (right side) 3 min.
• Travel push up 5 to the right and then to the left
• Mountain climbers 30 sec.
• Jab,cross, hook, upper cut (left side) 3 min.
• Travel push up 5 to the right and then to the left
• Mountain climbers 30 sec.

Round 3

• Jump rope - 5 minutes
• Side stepping squats 15 to your right, 10 burpies
• Side stepping squat to your left, 10 burpies

Round 4

• Jump rope - 3 minutes
• Crab walk forward 45 sec., flip over 10 tricep push ups
• Crab walk backward 45 sec., flip over 10 tricep push ups

Round 5

• Jumping jacks 1.5 min
• High knee run 1.5 min
• Butt kickers 2 min.
• Plank for 1 minute (knees or toes)
• Side plank each side for 30 sec. (total of 1 minute) (knees or toes)
• Boat pose hold for 1 minute
• Superman's for 1 minute (back extension, lying face down)

Finish with

• Child's pose for 1-2 minutes (thank your body for the awesome work it just did.)
• For an extra push. Finish of with 20 minutes of power walking or running/jogging

Cool down and Stretch

Happy Sweating!! Pace your self and enjoy what you do. Leave a comment if you have any questions or shoot me an email.

"If you can imagine it, you can do it."

You Never Know...
(Beware-I'm not a professional writer)

Every January people seem to be more motivated to eat better, spend less, workout more, etc. Well, every January comes for me and it seems to be the opposite with eating and spending. I don't really know why, but it can be frustrating.
A couple weeks ago I got a groupon for Barnes and Noble and I bought the book below.

You can get it on Amazon for $10.97

I've learned so much from Tosca Reno, and she's an amazing woman for turning her life around for the better at age 40. It's never to late to change something your really want to change. Tosca says "If you can imagine it, you can do it." Since I was a youngster I've battle with eating disorders and mentally abusing myself (wow, I just got personal). Any way from abusing my body I now have created new problems with my health (don't worry nothing major). Over the past few days I've wanted to just give in and not try to fix these problems. It seems much easier that way. And then I remembered "anything worth having, is worth working for (I don't know where I heard this quote)."

Well, with some help from a greater power, a supportive husband, and a good friend. I'm going to commit to fix them once and for all. Putting a band aid over it the past 16 years has only brought me back to ground zero, time after time. It always seems easier to just let the problem be, but if it makes you feel anxious inside...it's time to change it.

I've wanted to blog for sometime about how my passion for health and wellness started. I would like for my readers to really know me. This post kind of came out of the blue. In fact, I had no intention of posting this until I started writing. This isn't for you to pity me, it's for to know me and where I come from. We aren't perfect, crazy I know!! Life is a journey, and we need to enjoy it's ups and downs.

The past week or so I've run across some awesome readings that will help you get on track if you are trying to clean up your eating, or if you want to take the processed sugar out of your diet.

I found a great break down from Kori's blog (posted below). Kori an awesome blog. Click here for other great ideas.

Beginner level: Take out all refined sugars including corn syrup and white sugar. Also remove all white flour from your diet, as it’s also very sugar forming.You will need to read labels carefully when buying prepackaged foods. Instead use natural, more unrefined sugars such as rapadura, coconut sugar, honey, stevia.

Moderate Level: Remove all natural sweeteners as well, and only use fruit to sweet foods. Consider removing other starchy foods that can also feed yeast, or make you crave sugar more.

Advanced Level: Take out all sugar forming foods, including most grains, starchy root vegetables like potatoes , and fruits. Buckwheat, Quinoa, Millet are non-starchy grains that are generally acceptable on yeast free diets. Please, beware, if you have a yeast issue, taking out the foods that feed it may make you detox and have a die-off effect (which can make you feel sick and miserable). If you have any illness or health issue, you should consult your health provider before trying a anti-yeast diet.

Tips from Tosca Reno. Click here for her website.

1. Adjust your plan. If you find you're having trouble sticking to the steps you've outlined in your plan to achieve your goals, you need to assess what is hindering you. Reflect on which parts of your plan are not working and adjust them accordingly.

2. Celebrate the little victories, too. Have you lost five pounds of the 20 you aim to lose? Did you run one kilometer of the five you want to run by the end of next month? Those are big strides on the way to your larger goal and you should be proud of yourself! Recognize that you're doing well and use that to stay inspired!

3. Choose wholesome rewards. Instead of celebrating your achievements with unhealthy treats, give yourself a gift that helps you stick to your resolution. Buy yourself a new water bottle, borrow a new book from the library, take a hot bubble bath or go for a coffee - you earned it!

4. You are worthy. Remind yourself that you deserve to achieve your goals! Next time you find yourself making excuses for not staying on track with your resolutions, remind yourself that you are worth making the effort to follow through.

5. Take it day by day. You will encounter false starts and challenges. But you will also experience progress and triumphs. Don't give up on the big goal because you aren't seeing immediate results or you've slipped up a few times. As long as you remain consistent, you don't have to be perfect. Patience and the ability to pick yourself up and dust yourself off will eventually bring you to your goal. Remember, resolutions are difficult by nature. If they were easy, you wouldn't have to work so hard at sticking to them. Each day that you stick to your resolutions is one more step towards making them a lifestyle!

Happy Learning!! Enjoy your week.

Force for good....

Vitality (my daily dose of stamina) and Nuskin Enterprise are teaming up to do a Force for the Good challenge. One of my favorite things is to see people making the world a better place, and becoming active as they do it. We all have battles we face each day. I find when I try to help someone else, my battles don't seem like a real problem anymore. To learn more about Malawi click here.

Now I better get running.