tag:blogger.com,1999:blog-90796588361115118112024-02-20T15:21:46.844-06:00Rock Candi FitnessWelcome! Thanks for visiting! I am a certified personal trainer and fitness coach. Join me on my journey to living a healthy life, where I share about being a mom, healthy recipes and meal plans, weight loss and fitness tips - so you can get in shape and live a healthy lifestyle on a budget.Unknownnoreply@blogger.comBlogger40125tag:blogger.com,1999:blog-9079658836111511811.post-28810266757082394082015-04-08T17:32:00.000-05:002015-04-08T17:32:20.871-05:00My New Home on the InternetI have a new home on the internet! Please come visit me at <a href="http://rockcandifitness.com/">rockcandifitness.com</a><br />
<br />
Can't wait to see you there! Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-7739055291363437802015-03-09T15:56:00.000-05:002015-03-09T15:56:27.045-05:00What Does “Healthy Eating” Mean?<!--[if gte mso 9]><xml>
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</xml><![endif]--><span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">According to the<a href="http://go4life.nia.nih.gov/tip-sheets/making-smart-food-choices"> Dietary
Guidelines for Americans</a>, a healthy diet:</span><br />
<span style="font-family: "Times New Roman"; font-size: 12.0pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;"><br /></span>
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<br />
<ul type="disc">
<li class="MsoNormal" style="mso-list: l7 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Emphasizes vegetables,
fruits, whole grains, and fat-free or low-fat milk products.</li>
<li class="MsoNormal" style="mso-list: l7 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Includes lean meats, poultry,
fish, beans, eggs, and nuts.</li>
<li class="MsoNormal" style="mso-list: l7 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Is low in saturated fats,
trans fats, cholesterol, salt, and added sugars.</li>
<li class="MsoNormal" style="mso-list: l7 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Balances the calories you
take in from food and beverages with the calories burned through physical
activity to <a href="http://go4life.nia.nih.gov/tip-sheets/maintaining-healthy-weight">maintain
a healthy weight.</a></li>
</ul>
Here are some tips to help you meet the guidelines:<br />
<ul type="disc">
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Eating fruits and vegetables
of different colors gives your body a wide range of valuable nutrients.</li>
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Include foods that contain fiber
such as fruits, vegetables, beans, and whole-grains.</li>
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Eat lean cuts of meat and
poultry. Trim away excess fat and remove skin from poultry before cooking.</li>
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><a href="http://go4life.nia.nih.gov/tip-sheets/serving-and-portion-sizes">Pay
attention to portion sizes</a>, especially at restaurants. Smaller
portions equal fewer calories.</li>
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Season your food with lemon
juice, herbs, and spices, rather than using butter and salt.</li>
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">Choose foods that are baked,
broiled, braised, grilled, steamed, sautéed, or boiled, rather than fried.</li>
<li class="MsoNormal" style="mso-list: l6 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;">When eating out, select a
dish from the menu, rather than getting your money’s worth at the
all-you-can-eat buffet.</li>
</ul>
If you have any questions regarding healthy eating please feel free to ask me!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-69505651491649533332015-02-11T16:55:00.000-06:002015-02-11T16:58:13.913-06:00Easy Overnight Oats<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE4KVEqv1ZdoQxHqJDCQScDCqdGZQ4bUPWflCLyvQY7h44mwa_bSKy8QVSA5__rCIkY7EMHgvvfkRUs3PQT0HGG8TTLRtCspqoV2AZHbSiPGC3T6rU4MCoYDV1cy0s8H6enndTh7rJu1Q/s1600/IMG_20140430_072725.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhE4KVEqv1ZdoQxHqJDCQScDCqdGZQ4bUPWflCLyvQY7h44mwa_bSKy8QVSA5__rCIkY7EMHgvvfkRUs3PQT0HGG8TTLRtCspqoV2AZHbSiPGC3T6rU4MCoYDV1cy0s8H6enndTh7rJu1Q/s320/IMG_20140430_072725.jpg" /></a></div>
Sometimes making breakfast in the morning is hard. I don't always have time for cooking. It really is important though to eat a good breakfast because it sets up your metabolism for the day. So, one of my favorite grab and go recipes is Overnight Oats. I can make it the night before and it's ready in the morning. I will often make five of them to set me up for the week.<br />
<br />
Overnight Oats<br />
<br />
1/2 cup oats<br />
1/2 cup unsweetened plain greek yogurt
1/4-1/2 cup unsweetened almond milk<br />
1 tbsp chia seeds<br />
1 tbsp flax seeds<br />
<br />
Mix everything all together and store in the refrigerator.
You can add diced apple, or top with blackberries or strawberries (one of my favorites!)
You can also add unsweetened shredded coconut and use unsweetened coconut milk in place of the almond milk.
A scoop of protein powder can be added for extra protein.
The possibilities are really endless for variations! ☺
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-39814363622833073102015-02-09T13:19:00.000-06:002015-02-09T13:23:22.541-06:0021 Day Fix Extreme!Did you love 21 Day Fix? Here is your next step! Maybe you thought that 21 Day Fix was too "easy" for you? Here is the program for you! Are you looking to see if you can take your body to that next level, but aren't sure how? This program is for all you. It is 30 minute workouts, and portion controlled eating. It is all spelled out for you. All you have to do is follow the plan for 21 days. Three weeks. Less than a month. I would love to chat with you about it! Contact me so we can see if this is the right program for you.
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Have
you been seeing the term "Clean Eating"? Are you wondering what that
is? I want to host a small free group to help teach what clean eating
is.<br />
You don't have to spend lots of money to get healthy. You
just have to take the first step and then keep putting one foot in front
of the other. I would love to be able to help with a menu, recipes and
tips to be able to learn what it means to "eat clean". I will be
starting this next Monday - January 12.<br />
If you are interested, please private message me-or even just leave a comment to tell me you want to be included. </div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-46177563319129823192015-01-02T12:08:00.001-06:002015-01-06T15:03:02.827-06:00Healthy Chocolate TreatHave a chocolate craving? I get them all the time! Sometimes it can be so frustrating when you are trying to eat heathier and you don't want to derail all your hard work. I came up with this as a way to tolerate plain Greek yogurt when I first started eating healthier. It is still one of my favorites.<br />
<br />
<br />
Chocolate Yogurt<br />
<br />
1 cup plain non-fat Greek yogurt<br />
2 tbsp cocoa powder (hershey's dark chocolate is amazing!)<br />
2 stevia packets<br />
<br />
Just mix all together. If you make this ahead of time and keep in the fridge it takes on a chocolate mousse texture. Amazing!!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-28331441928428645272014-12-31T12:09:00.001-06:002014-12-31T12:09:03.784-06:00PiYo Deluxe and 21 Day Fix hybrid workout calendarThis workout calendar is a PiYo Deluxe and 21 Day Fix hybrid. It's a 6 <br />
day workout calendar and has workout days on Monday, Tuesday, Wednesday,<br />
Thursday, Friday and Saturday. The workout calendar is a 8 week <br />
advanced programme, which focuses on stripping fat and getting you <br />
lean.<br />
<br />
<br />
<br />
<!--[if gte mso 9]><xml><br />
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<br />
<br />
<br />
<table border="0" cellpadding="0" cellspacing="3" style="mso-cellspacing: 1.5pt;"> <tbody>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Week</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Monday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Tuesday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Wednesday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Thursday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Friday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Saturday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Sunday</b></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 1</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Upper Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 2</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Pilates Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 3</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Pilates Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Strong Legs</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Pilates Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Strong Legs</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 4</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Upper Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Week</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Monday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Tuesday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Wednesday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Thursday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Friday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Saturday</b></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b>Sunday</b></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 5</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Pilates Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 6</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Strong Legs</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 7</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Full Body Blast</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Strong Legs</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Yoga Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
<tr>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
Week 8</div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Strong Legs</span><span class="w-programme">PiYo Deluxe </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Pilates Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Pilates Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Total Body Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Lower Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
<div class="MsoNormal">
<span class="w-session">Cardio Fix</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<span class="w-session">Dirty 30 Workout</span><span class="w-programme">21 Day Fix </span><span class="w-duration">≅30 mins</span></div>
</td>
<td style="padding: .75pt .75pt .75pt .75pt;"><br />
<div class="MsoNormal">
<br /></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-66759769030006393432014-12-29T13:36:00.000-06:002015-01-06T15:07:30.130-06:00How to Get Back to Healthy Eating After the Holidays<a href="https://docs.google.com/uc?export=download&id=0B9lu9-%20%20%2065ksLOSUpWNWZ6U0dQa0U" target="_blank"> </a>Who else ate lots of treats and good food over the holidays? I did!! Way more treats than I would advise someone else to indulge in. I
will totally admit, I ate more treats than I should during Christmas
week. However, I know that it was only one week. I don't need to let it
derail me from any of my fitness or health goals. I can get right back
on that horse!! <br />
<br />
<div class="_5pbx userContent" data-ft="{"tn":"K"}">
In times past, I would have thought "Well, I
already ate like crud for a few days. I might as well continue on this
week too. Enjoy the whole holiday season without worrying about it."
Then, what would happen? Each week would roll into one more-until 6
months went by without me realizing it. That merry-go-round can go round and round forever if we let it. We tell ourselves that it is too late to start now. If we made a New Year's resolution, and ate a candy bar on January 3rd. We don't need to tell ourselves that we have already failed and give up. Each day is a chance to start over again. We don't actually fail until we stop trying. Then, we not only fail on our goal-we fail on ourselves. We are telling ourselves that we aren't even worth trying for.<br />
<br />
<br />
Here is a smoothie recipe that I love that I will be making this week. Please feel free to join me.<br />
<br />
<br />
<b> Popeye Smoothie </b><br />
<b><br /></b>
<b>1/2 cup unsweetened almond milk</b><br />
<b>1/4 cup aloe vera juice</b><br />
<b>1/2 cup frozen strawberries</b><br />
<b>1 scoop protein powder of choice (I love chocolate)</b><br />
<b>1 tbsp chia seeds</b><br />
<b>1 cup raw spinach </b> <br />
<b>Blend everything until smooth and creamy. Enjoy! </b><br />
<br />
I have decided to start
now with healthy eating. I don't have to wait until January 1st. It
really isn't that hard. It doesn't mean that we have to be perfect. (I
am addicted to chocolate and tortilla chips). Who else is ready to eat
healthier after the holidays?<br />
<br />
I started at the beginning once too. Not knowing what to do or where to start. I understand how that feels. Please let me know if you would like any help or advice because you don't know where to start or the thought of it leaves you overwhelmed.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-29952906745400771412014-12-19T13:30:00.002-06:002015-01-06T15:08:37.919-06:00How Having Support Can Help Your Fitness Journey<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiolSBQ-PzS0QhD9nPna4J96pEMeFdtDS0_izopXZCfYcRBRsCqIoTkNr5XROp5aB38iPvyJewsxcqOHP1RnUL1JzY9XBlyObKEQ-Vw1qRBcsQIgxNmSNtEuMiQwD1f__qajUdupAYNKuA/s1600/courage+coffee+mug.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiolSBQ-PzS0QhD9nPna4J96pEMeFdtDS0_izopXZCfYcRBRsCqIoTkNr5XROp5aB38iPvyJewsxcqOHP1RnUL1JzY9XBlyObKEQ-Vw1qRBcsQIgxNmSNtEuMiQwD1f__qajUdupAYNKuA/s1600/courage+coffee+mug.jpg" height="320" width="320" /></a></div>
<br />
<br />
When I first started working out, I had no idea what I was doing. I figured out on my own after a few months that cardio helped me really start dropping the pounds. I was given a treadmill and I had started walking on that daily. I learned that I should work out with weights a few days a week. I thought Monday, Wednesday, Friday sounded like a good idea. After a few months I started running for a few seconds at a time. Then I would increase my running time. Before long, I was running for the whole time instead of walking. Then, I worked on going farther each time I ran. When I would reach a new goal, I would try to surpass it. While that is good, it started some warped thinking in my mind. I couldn’t do less than the day before. If I ran 7 miles yesterday, I can’t run less today. Yes, I ran long distances EVERY day. <br />
<br />
When I first started working out, I didn’t change my diet at all. Over time, I started thinking “could I make a healthier choice?” If the answer was yes, then I did. I looked for lower calorie options. The same thought process applied to my diet though too. If I ate XXX amount of calories yesterday, I couldn’t eat more today. Everything I read in “women’s magazines” stated that I should be eating 1200 calories a day. I was petrified to go over. I was convinced that I would wake up one day and have gained all my weight back over night. <br />
<br />
After about 2 years of doing this completely on my own, my days consisted of working out and planning what I was going to eat today, tomorrow. I continued on, but my body was starting to just give out on me. I couldn’t do what I did before. I saw the infomercial for Body Beast. I ordered it, and was excited when it came. Then I realized, I wanted to follow this program to a T. I read through the nutrition guide. I had always heard that “you can’t lose weight and gain muscle at the same time.” That never made sense to me. I had done it. Doesn’t everyone who is trying to lose weight, combine cardio and weights? I had gotten a little “fluffy”, and I couldn’t understand why. I couldn’t understand. I was working out so hard and focusing on what I was eating- why was I GAINING weight?<br />
<br />
When I read Sagi Kalev’s nutrition guide, I finally understood what that meant. According to that guide, I was supposed to eat 1000 calories more per day than I had been. Yes, you read that right. 1000. I took a deep breath and decided to JUST DO IT. Also, no cardio. Unless it was on my Body Beast calendar-no cardio. My body loved it. I looked forward to my workouts again. <br />
<br />
Within two weeks, I was slimmer and I felt better. My body was finally getting what it needed. Your muscles NEED those calories to grow. They need REST in order to get stronger. I had been working out 3-4 hours a day (divided up, morning and evening.We have to remember that working out and eating healthy is a great thing. However, more isn’t always better. We also need to remember that we might not be able to do it on our own. Sometimes we need help and guidance. I wish that I had had some earlier on in my fitness journey. It would have saved me from a lot of mistakes, and would have been nice to know that I wasn’t alone.<br />
<br />
It is so easy to get confused with all the information out there. There are so many books shouting at us "Eat this!" "Don't eat that!" We can feel torn and feel like giving up. <br />
<br />
Sometimes we feel that we should already know everything and are embarrassed to ask for help. Especially when we feel insecure already and are afraid of being judged. Or maybe, we feel already DO know it all – what we should be eating and how much. Whatever the case, we all can use a support system. When you have a support system you are more likely to succeed in your goals. You have someone to cheer you on when you feel you just can’t do anymore. Or maybe you need someone to be held accountable to. You know you won’t eat that doughnut if you have to tell someone about it. <br />
<br />
I would LOVE to be a support system for you. I would love to help you reach your fitness goals or even get started with your goals if you don’t know where to begin. You don’t have to do it alone. You just have to have the courage to start.<br />
<br />
"Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying, 'I will try again tomorrow'"<br />
-<span class="st">Mary Anne Radmacher</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-16073195877437959582014-12-18T13:04:00.001-06:002015-01-06T15:09:52.491-06:0021 day fix challenge<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX2-bx83a3c2OeMkWJcKCdiT8W1Cfu21HVpGxTZB6g0of6VtzSl12NefLSwTGU8hSHinqsALVITMWEyuGisR5AvcN-NsDmIDSHuNUj_raHhmD-2wr2U0cMTNgKDsJkh8GqC7upclCN_6o/s1600/20141216_143951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX2-bx83a3c2OeMkWJcKCdiT8W1Cfu21HVpGxTZB6g0of6VtzSl12NefLSwTGU8hSHinqsALVITMWEyuGisR5AvcN-NsDmIDSHuNUj_raHhmD-2wr2U0cMTNgKDsJkh8GqC7upclCN_6o/s1600/20141216_143951.jpg" height="320" width="320" /></a></div>
I am looking for 5 individuals who are looking to 5-10 pounds to kick off the new year... Is this you? Comment below with your email address so we can connect and get you on the road to losing weight!<span id="goog_935383306"></span><span id="goog_935383307"></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-23411011402470965732014-12-12T12:35:00.000-06:002014-12-12T12:35:51.425-06:00Molasses Cookies<br /><br />I'm all about the healthy stuff. But, this time of year I have to pull out a recipe that my family LOVES. Once a year isn't going to hurt a thing. :)<br /><br />3/4 cup melted butter<br />1 cup white sugar<br />1 egg<br />1/4 cup molasses<br />2 cups flour<br />2 tsp baking soda<br />1/2 tsp salt<br />1 1/2 tsp cinnamon<br /><br />Mix all the dry ingredients together. Beat the sugar with the butter, egg and molasses. Add the dry ingredients to the bowl. Preheat oven to 375. I scoop them into 1 tablespoon size balls and bake about 8-10 minutes. This will be personal preference. My kids like them chewier, and my husband likes them crispy. I hope they are enjoyed in other homes as much as here. :)<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-33056919393478135612014-11-25T20:08:00.001-06:002014-11-25T20:12:56.743-06:00Ways to Drink More Water<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZWD71DQ01Lxc7YcehjKMHeT0DMLEr3IMUQC5JemPv3fXADFALIqFoWrtyGZmZ8NDlAa_VIpB4AQ7Ek4iLyhKZCpYQyYBt520dUOEcLjhGvgpWhLDd8-OdNGD8cwgq3D1yMPBkrdvNlrw/s1600/Fix_Wk1_Day4_image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZWD71DQ01Lxc7YcehjKMHeT0DMLEr3IMUQC5JemPv3fXADFALIqFoWrtyGZmZ8NDlAa_VIpB4AQ7Ek4iLyhKZCpYQyYBt520dUOEcLjhGvgpWhLDd8-OdNGD8cwgq3D1yMPBkrdvNlrw/s1600/Fix_Wk1_Day4_image.jpg" /></a></div>
<br />
<br />
We all hear that we need to be drinking more water. That fact is constantly surrounding us- in health magazines, online, etc. However, we seem to turn a deaf ear to that fact. We get busy, and don't think to drink water until we are thirsty. Even then, we seem to turn to other alternatives such as soda.<br />
<br />
Our bodies are made of 70% water! Every cell in our body is made of water-organs, cells, blood, even our brains! If we don't drink enough water, our bodies can't function properly. Drinking more water can make us more alert and have more energy throughout the day.<br />
<br />
Here are some ways that might be helpful in helping to hydrate a little more easily.<br />
<br />
~ Drink some water as soon as you get up. I used to immediately reach for coffee the moment I got out of bed. When I was trying to get healthier, I tried drinking at least a cup as soon as I hopped out of bed while the coffee is brewing. <br />
<br />
~ Maybe drink one cup every hour on the hour. You could set an alarm to remind you. One cup every hour will definitely add up by the end of the day!<br />
<br />
~ Every time you come out from the restroom, drink a cup of water. What a good reminder!<br />
<br />
~ You could make it a habit to drink water every time you------. You fill in that blank. Could it be while checking emails? Waiting for coffee to brew? Waiting for the kids to get in the car in the morning?<br />
<br />
~ Buy yourself a pretty water bottle that you can carry around with you all day. Maybe pink and sparkly? (Or is that just me?)<br />
<br />
~ Drink water before your workout, during your workout, and after your workout. What happens when we work out? We sweat, and that is our bodies losing more water. If you want to get the most out your workouts- to go hard and really rock those workouts....make sure you drink your water!<br />
<br />
~ Drink water instead of ------. Again, you fill in that blank. I gave up diet soda, and started drinking water instead. With my meals, I realized that I didn't miss it at all.<br />
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~ Sometimes our bodies are telling us that we are hungry. Then we wonder why, because we ate not too long ago. The same part of our brains that tell us that we are hungry, also control our thirst. So we sometimes get our signals crossed. Try drinking a glass of water and wait 20 minutes. If you are still feeling hungry, then it is true hunger.<br />
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~ You could try drinking it hot, with some lemon slices. Treat it like a treat, and you might find you really enjoy it.<br />
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~ Sometimes we have other ailments that we don't even think of as being caused by not drinking enough water. Such as constipation and headaches.<br />
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Hopefully you will be able to incorporate a few of these ideas into your daily life to help increase you water consumption effortlessly. Watch your energy rise and your skin glow!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-21569144600129611232014-11-18T08:26:00.001-06:002014-11-18T08:26:24.263-06:00A free copy of the new Insanity Max<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAl2ckLlA1y_jt0i64tiyYftRCBtLGLLp8Rg9pOzivOLF1ELcoYubu_-0MpQvtUu5_gTu9WYuPcZr1aWyVsDjPM2IqVbxgMmppTsvQBERLljfEOqq0ZfFRP9ZQubZeOdEZKuUyugu4YuI/s1600/insanitymax.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAl2ckLlA1y_jt0i64tiyYftRCBtLGLLp8Rg9pOzivOLF1ELcoYubu_-0MpQvtUu5_gTu9WYuPcZr1aWyVsDjPM2IqVbxgMmppTsvQBERLljfEOqq0ZfFRP9ZQubZeOdEZKuUyugu4YuI/s1600/insanitymax.jpg" /></a></div>
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Anyone who knows me in real life, knows how much I LOVE Shaun T. How much I LOVE Insanity. I am a nerd that watches the informercial for it STILL- and I already own the program. So, when I heard that a new Insanity was coming out.....I jumped out of my chair and started squealing. When I saw that I could win a free copy I was telling my husband and kids in excitement. Would you like a chance to win a free copy? Just click <a href="http://www.max30tbb.com/?referringRepID=500573" target="_blank">here</a> and enter your email. It's that easy! Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-38039182818236920002014-11-11T16:54:00.001-06:002014-11-11T16:54:50.223-06:00Almond Joy Granola<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSIMEtqpR6iGkVIVxR0sAExMVLpSGKaB-d93HoKV0f4p69vaJKx3fncn7KlVNb8lrqT2LvNd8-OjrPbs3WHk4l7hOEXIgEFSl2KxBkdU2TwUC4ZIhZRjFwCykABr82LPdCaB0_yE7K7jU/s1600/10731923_732151973539005_1629128065_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSIMEtqpR6iGkVIVxR0sAExMVLpSGKaB-d93HoKV0f4p69vaJKx3fncn7KlVNb8lrqT2LvNd8-OjrPbs3WHk4l7hOEXIgEFSl2KxBkdU2TwUC4ZIhZRjFwCykABr82LPdCaB0_yE7K7jU/s320/10731923_732151973539005_1629128065_n.jpg" width="320" /></a></div>
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I made this recipe yesterday, and it turned out amazing. I was in a creative mood, so I just pulled from here and there and voila! This is what transpired.<br />
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12 cups uncooked oats<br />
1 cup unsweetened coconut<br />
1 cup whole wheat flour<br />
1/2 protein powder of choice (vanilla, chocolate, cinnamon roll,etc)<br />
1 tbsp cinnamon<br />
1 1/2 tsp salt<br />
1 cup melted coconut oil<br />
1/2 cup honey<br />
1 tbsp vanilla<br />
3 tbsp unsweetened cocoa powder<br />
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melt coconut oil, honey and vanilla. Mix rest of ingredients in mixing bowl, then pour melted mixture over. Stir, stir, stir, to get everything all combined. Spread on 3 cooking sheets and bake at 300 degrees for about 45 minutes, stirring every 15 minutes. Let cool on cookie sheets, then transfer to container.<br />
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Wonderful with greek yogurt, almond milk, etc. <br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-72561807633767991492014-11-05T08:08:00.000-06:002014-11-13T14:16:38.408-06:00Family Recipe Makeover: Tortellini Soup<div class="separator" style="clear: both; text-align: center;">
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<span id="goog_1181482696"></span><span id="goog_1181482697"></span>This recipe has been one we have been eating for years, a family favorite for fall. However, when I decided to start eating healthier, this recipe got put in the back of my recipe file to collect dust. I recently pulled it out and revamped it, so we could enjoy it and be healthier.<br />
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1 lb of lean ground turkey sausage<br />
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1 onion, chopped<br />
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2-3 cloves garlic (depending on preferences)<br />
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1/2 lb mushrooms, sliced<br />
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2 zucchini, sliced<br />
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2 carrots, sliced<br />
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2-3 stalks celery, sliced <br />
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1 cup water<br />
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24 oz low sodium chicken broth <br />
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1 tsp basil<br />
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1 tsp oregano <br />
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8 oz tomato sauce<br />
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15 oz stewed tomatoes<br />
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1 pkg of tortellini of your choice<br />
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Brown sausage in skillet with onion. Combine all ingredients except tortellini. Slow cook on stove for 3-4 hours. Add tortellini and cook another hour or so. <br />
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Note: I double all ingredients except tortellini because we prefer it that way. <br />
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Also, I can't eat pasta anymore, so I pulled soup out for me before that stage. I then added quinoa to mine (as pictured). <br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-34866686965589367502014-11-02T10:00:00.000-06:002014-11-02T10:00:02.117-06:00Review P90X: Yoga X<a _fcksavedurl="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X" href="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X"><img _fcksavedurl="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" border="0" src="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" height="250" width="300" /></a><br />
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I love yoga. I am studying for my yoga certification and hope to be done in May. That being said, there are a lot of yoga DVD's that I really DON'T enjoy. This is not one of them. I LOVE this yoga workout. It clocks in at ninety minutes. Yes, you read that correctly, ninety minutes. You could potentially break it down into two 45 minute workouts if you needed to. It isn't set up that way and I reccomend following it as the way that it is but I know that not everyone has time to plop down ninety minutes to do yoga. <br />
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Tony Horton is strong and when you think of him, you think "pull-ups". Those seem to be his favorite. However, I feel he is very talented in leading yoga. How many times have you done a yoga DVD, only to be in downward-facing dog or another upside down pose and you have no idea what the instructor is trying to instruct you to do? So, you have to stand up to see what in the world they are doing on the video. I never had that one time during this workout. Tony gives very clear and detailed descriptions of what you should be doing and when; how it should feel; modifications if you just aren't ready for that pose yet. <br />
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I love the flow of the first 45 minutes. I love that there are flowing asanas that feel natural and aren't so fast that the inexperienced has to stand back and say "wait, what?" Then, the next 45 minutes are balance poses. Sometimes it is challenging to hold a pose for the allotted time period. Then at the end, when you think that you don't have any more to give....there are yoga poses to work your core.<br />
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I walked away from that workout feeling like I worked hard. Yet, feeling relaxed. Almost like a wet noodle. I am already looking forward to next Thursdays Yoga X class. Bring it, Tony!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-68448105236891997662014-11-01T10:00:00.000-05:002014-11-01T10:00:02.978-05:00Crockpot Chicken TacosThis recipe is so simple. It is one of my go to recipes when I know that I am going to have a busy day and I will be so grateful to have dinner done!<br />
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3 pounds frozen chicken breasts<br />
2 cans of petite diced tomatoes<br />
1 package of taco seasoning<br />
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Combine tomatoes and seasoning in a bowl and pour over chicken breasts in the crockpot. Set to high for 6-8 hours. Shred chicken with two forks.<br />
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Serve in taco shells, tortillas,, ets. I use this recipe to make chicken taco salads, and burritos with whole wheat tortillas, beans and veggies. This is one of my family's favorites. I hope it becomes on of yours!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-56399919107891479692014-10-31T22:11:00.000-05:002014-10-31T22:11:00.745-05:00P90X Review: Shoulders and Arms<a _fcksavedurl="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X" href="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X"><img _fcksavedurl="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" border="0" src="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" height="250" width="300" /></a><br />
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Ok, so this one marks another strength training workout. I have to admit I have been missing Sagi this week. I have been thinking that I might not be getting as good of a workout for weights as I had been with Body Beast. That program actually un-did (is that a word?) some workout damage I had done to myself with constant long term overtraining. However, that is fodder for another post. All of that to say, that after every P90X workout this week, I have been SORE. In a good way. In the way that you know you are rocking your workouts and on your way to awesome. </div>
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So, on to shoulders and arms. This workout starts off with a warm up and stretching. That is one thing that I like about Tony Horton’s workouts. I know that I am getting a sufficient warm up to prepare me for the workout and to prevent injury. Some workouts are a little lacking in that department, in my opinion.</div>
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Then we move on to our sets. There are two rounds of every set, with three excercises in each set. One for shoulders, one for biceps, and one for triceps. I like that I feel like I have plenty of time for each exercise. Sometimes with Body Beast, I have to pause because they get set up faster than I do or I have to go slower in order to have good form. </div>
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By the end of this workout, I felt completely worked out. The rest of the day my muscles were reminding me that they had worked super hard this morning. I know with this program so far, I am feeling work in muscles that I didn’t “work” per se, but they are secondary muscles getting a workout. Kind of a bonus workout, or free gift with purchase. </div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-37363185579143102322014-10-31T09:03:00.004-05:002014-10-31T09:03:36.690-05:00My Transformation From Frumpy Mom to Healthy Mom<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXkIsenyZjb0k6iJy1IygvkKaFjoOVO_C-G3ckJUFWu8eG9JCWj3YbzM62uAf0FhreYwUhUuW35_nWSOrcWhz0FVj5M-uF7nOUJadRN0NVXM0hkrLfBRJsHAWvx_l5VWwipOVFMAdc18E/s1600/20141031_083129.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXkIsenyZjb0k6iJy1IygvkKaFjoOVO_C-G3ckJUFWu8eG9JCWj3YbzM62uAf0FhreYwUhUuW35_nWSOrcWhz0FVj5M-uF7nOUJadRN0NVXM0hkrLfBRJsHAWvx_l5VWwipOVFMAdc18E/s1600/20141031_083129.jpg" height="320" width="320" /></a></div>
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This is a before picture of me. I don't have many because I didn't want my picture taken. I didn't want to look at myself in the mirror, let alone save pictures of me to look at later. <br />
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This feels like a whole other lifetime. There was alot of weight carried around at that time. Physical and emotional. I had never been overweight before. I was always the skinny girl. Even when pregnant, I was skinny. <br />
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I remember the day I ran for the first time after walking for months. I felt so strong. That is the feeling that I want others to have. I want them to feel STRONG. Not weak and helpless. Not wondering why other people can lose weight, but they know they themselves can't. Because you can. Anyone can. <br />
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Is it hard work? Yes. Will it happen overnight? No. You didn't gain that weight overnight, you won't lose it overnight. What you will gain faster than the weight will come off though is a love for yourself and a strength you didn't know was even there. <br />
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I would love to help you find your inner strength so you can tackle the world in confidence.<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-88944216183223043272014-10-30T22:07:00.001-05:002014-10-30T22:07:25.535-05:00Healthy Eating on a Budget<div class="separator" style="clear: both; text-align: center;">
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One of the excuses people give for not being able to lose
weight and/or eat healthier is that it is “too expensive” and “I can’t afford
it”. I have been there. I have gotten on my soapbox (or stood on the coffee
table) and let everyone within hearing range know my stance on healthy foods
being so expensive with potato chips and Twinkies being affordable. But, is
that really so?</div>
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Take a trip to somewhere like Whole Foods and you will be
convinced that only people making six digits a year can afford to buy healthy
foods. I used to believe that if I cared about my health and the health of my
family, then that was where I would need to do my grocery shopping. My husband
was not enthused. Or even on board. I should probably mention here that my
husband is the opposite of me. He would live on Twinkies and potato chips, with
a side of cheetos. So, what could I do to keep peace in our household and
instill better eating habits in our family without panicking my husband that we
were going to move to an ashram in India and live on lentils? </div>
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Eating healthy doesn’t need to be hard. </div>
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Something we need to do is to “teach” ourselves to enjoy
healthier foods. The reason that those junk foods taste SO good is because of
added sugars and fats. When we remove those from the food, they don’t taste as
good. The good thing is, we CAN teach ourselves to enjoy simple foods. I
believe that is the key. You can make a quinoa, hemp seed, salmon, and kale
casserole- but if you haven’t learned to like any of those…chances are, you
won’t like it. </div>
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But what if you substitute quinoa one night with dinner
instead of boxed macaroni and cheese? Don’t know what quinoa is? I didn’t
either!<span style="mso-spacerun: yes;"> </span>Quinoa is a grain from South
America that is technically a seed. It is gluten free and high in protein. It
is quickly becoming mainstream and you can even find it at your local Wal-Mart
now.<span style="mso-spacerun: yes;"> </span>Once you try it, you will wonder
how you ever lived without it! Small changes on a continual basis are the way
to achieving our goals. </div>
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First, we need to decide that we are going to change the way
we are shopping. In the beginning, I continued to buy what we had always bought
and eaten while trying to add in “the healthy stuff”. That was expensive.
Essentially, I was trying to feed two families. The un-healthy one and the
healthy one. I didn’t want anyone (namely the husband) to feel deprived or
forced and I wanted everyone to have options. This phase didn’t last long. I
call this the “double up” phase.<span style="mso-spacerun: yes;"> </span>Unless
you have lots of money for groceries, I don’t recommend staying in this phase
for long. </div>
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I am sure we have all heard the phrase “shop the perimeter
of the store”. This is basically true. When you walk into the store, you
typically walk right into the produce department. I try to start here. Buy what
is in season and what is on sale. Plan what meals or snacks you will be having
these for. </div>
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Next, you will want to pick up whatever meats you and your
family might enjoy. Frozen chicken breasts are a good deal. I like to cook them
in the crock pot and shred them. They seem to go further that way. Ground
turkey is cost effective. Maybe one night the family can enjoy fish. Even
canned salmon can be good. Eggs are a wonderful protein source as well.
Experiment with quiche (you might be surprised you like it). What about
scrambled eggs for dinner? This is a favorite at this house. Especially with
turkey bacon.<span style="mso-spacerun: yes;"> </span>What about beans? Could
you have bean burritos for dinner one night? </div>
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Now, for starches. What are we used to? Boxed mac and
cheese, boxed “sides” such as pastas and rices. Frozen French fries and tator
tots? As I said before, quinoa is a nice option. Brown rice. Those aren’t
expensive options. If you have a family like I do, especially one with
teenagers that are bottomless pits, these options will help to fill them up
while providing nutrients instead of being empty calories. Browse the grocery
store shelves, you might find something new to try. </div>
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Now, what about vegetables to that meal? I use a lot of
frozen vegetables. They are inexpensive and last forever in the freezer. How
many times have you filled up in the produce department, determined that now
you were going to eat healthy and wound up growing science experiments in the
fridge?<span style="mso-spacerun: yes;"> </span>We home school, so I can lay
the blame on that-but our family knows different. </div>
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Soups and casseroles are really inexpensive meals that can
really be stretched to feed hungry families. I do a pot of soup and/or a
casserole at least once a week. I have split pea soup with extra veggies in the
crock pot right now. Those kinds of meals also help to clear those little
leftovers out of the fridge and prevent earlier meals from going to waste. </div>
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Learn how to cook if you don’t already. Buying things
already prepared are more expensive because we are paying someone else (the big
company) to do that job for us. We also can control what goes into our meals
when we prepare them ourselves. You might be surprised that you like home
cooked over store bought. My family refuses to eat canned soup. It doesn’t
matter how delicious it sounds, or how inexpensive it is. They refuse to eat
it. They like home made better. </div>
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I know we are all busier than ever. Families have parents
that work, children that have school and activities. We buy convenience food
for that reason. It is convenient. We can learn to make our own “fast food” to
be convenient for us. This skill isn’t hard, it just takes planning ahead. I
will share some of our favorite recipes that I use in future blog posts. </div>
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It’s when we tell ourselves that we need those expensive
boxes of organic granola bars, cereals, and other things from the shelves at
our organic markets that eating healthy is “too expensive” for the average
family. </div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-29963638787521413262014-10-28T21:51:00.001-05:002014-10-28T21:54:10.982-05:00P90X review: Plyometrics<a _fcksavedurl="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X" href="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X"><img _fcksavedurl="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" border="0" src="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" height="250" width="300" /></a><br />
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P90X review: Plyometrics</div>
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I have to be honest, I really didn’t feel like working out
today, but that is another post. Today was plyometrics. I am used to Turbofire
and Insanity. When I started off, I thought “ this is easy. Great workout for a
day that I don’t feel like working out.” Famous last words.</div>
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Starts off in usual warm-up, followed by stretching. Then,
there are variations of lunges, squats and yep. You guessed it, jumping. There
is always a modifier though if that is necessary or wanted by you. By 20
minutes in, I was dripping with sweat and wondering why I thought this was
going to be easy.<span style="mso-spacerun: yes;"> </span>There are 30-second
water breaks after every round, which of course could be lengthened by pausing
if necessary. And who could forget Tony’s jokes? </div>
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<span style="mso-spacerun: yes;"> </span>All in all, it was a
great workout. I could feel it in my legs when I was done. Now? Hours later? I
can feel it in my butt, which I know will be talking to me tomorrow. Must be
all those jump squats and frog jumps. At least I have seven days before doing it
again. I’m sure by then I will forget how hard it was and think, “this is
easy.” Again.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-76134614590100089142014-10-27T22:48:00.003-05:002014-10-27T22:48:58.334-05:00Nice to Meet You! My first vlog!<div class="separator" style="clear: both; text-align: center;">
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/z-a7mF8xWIU?feature=player_embedded' frameborder='0'></iframe></div>
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I just introduce myself and how I got started on my fitness journey.<br />
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I haven't decided how often I am going to do videos, I would like to do them frequently. However, the uploading time for youtube is crazy! It took hours for this little thing to upload. I would walk past and give a little check, and then move on to get things done. If anyone has ways of uploading them faster to youtube-please let me know!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-82316862469056561692014-10-27T22:18:00.001-05:002014-10-28T21:53:47.634-05:00Review of P90X: Workout 1 Chest/Back<br />
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<a _fcksavedurl="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X" href="http://teambeachbody.com/shop/-/shopping/p90x?referringRepId=500573&tracking=AD_COACHREP_BANNER_P90X"><img _fcksavedurl="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" border="0" src="http://images.beachbody.com/tbb/coo/ad_banners/P90X/2013_05/p90x_banner_300x250-1.jpg" height="250" width="300" /></a><br />
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I have decided to give P90X a go again. It has been quite some time since I did that program. I always get excited about my next new program, and the old ones get pushed to the back of the shelf. It’s sad, because they are still fabulous programs and they don’t get the attention they deserve. So, Tony and I shall get to know each other again. I will miss Sagi the Beast as I love him (don’t worry- my husband knows, it’s ok) but he and I will see each other again in a few months.<br />
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So, workout of the day today was Chest/Back. I am used to using a lot of weights. I forgot how many different variations of pushups Tony was able to come up with. Holy chest muscles, batman! I want to say that my pull up bar hasn’t seen this much action in a while, but that would be a lie. I did pull-ups with the Beast as well. However, Tony came up with quite a few variations on the classic. <br />
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I did have to use my pushup stands, as my wrists tend to give me issues when I do too much on them. Sometimes I think the pushup stands make a workout harder than it otherwise would have been. So, this workout is mostly pushups and pull-ups with all sorts of variations on the theme. There are a couple of weighted excercises, but it felt weird not using more weights. I had become accustomed to using them much more. I was very proud of myself on the divebomber pushups. I was able to complete them with really good form. Score for me. <br />
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Tomorrow, I will meet Tony again for cardio plyometrics. I am so used to Insanity, Turbofire, and Combat- so I am looking forward to finding out what I think about this workout. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-31051742953719994872014-10-26T21:33:00.001-05:002014-10-28T21:54:24.208-05:00Pumpkin Spice Latte <h2>
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Pumpkin Spice Latte</h2>
<span class="article-author">This pumpkin spice latte from team beachbody is a healthier version of the fall treat.<br /><br /> </span> <br />
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<img alt="Pumpkin Spice Latte" src="http://www.teambeachbody.com/image/image_gallery?uuid=8cdca6fa-ec41-485f-947b-81bc0c4e2eee&groupId=10137&t=1350436256775" title="Pumpkin Spice Latte" /> </div>
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<b>Total Time:</b> 10 min.<br />
<b>Prep Time:</b> 5 min.<br />
<b>Cooking Time:</b> 5 min.<br />
<b>Yield:</b> 1 serving<br />
<b>Ingredients:</b><br />
1 cup nonfat milk<br />
1 Tbsp. pumpkin puree<br />
¼ tsp. pumpkin pie spice<br />
2 tsp. pure vanilla extract<br />
1 cup brewed black coffee or 1 shot espresso<br />
1 dash ground nutmeg (to taste; optional)<br />
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<b>Preparation:</b><br />
1. Heat milk, pumpkin puree, pumpkin pie spice, and extract in medium
saucepan over medium heat; cook for 4 to 5 minutes, or until mixture is
hot, but not boiling. It is ready when there are many small bubbles on
the sides of the saucepan.<br />
2. Remove from heat; mix vigorously with a whisk until frothy.<br />
3. Pour coffee or espresso into serving mug; top with milk mixture.<br />
4. Top with nutmeg if desired.<br />
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<b>Nutritional Information (per serving):</b><br />
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Calories: 119</div>
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Fat: 0 g</div>
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Saturated Fat: 0 g</div>
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Cholesterol: 5 mg</div>
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Sodium: 109 mg</div>
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Carbohydrate: 15 g</div>
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Fiber: 1 g</div>
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Sugar: 14 g</div>
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Protein: 9 g</div>
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Another great recipe from Beachbody. Want more? Click <a href="http://teambeachbody.com/teambeachbodyblog/?referringRepId=500573" target="_blank">here</a> to browse lots of wonderful recipes and health articles. Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-9079658836111511811.post-9676847680702834812014-10-25T18:18:00.001-05:002014-10-25T18:18:34.336-05:00My Saturday with Combat<div class="separator" style="clear: both; text-align: center;">
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Did combat 60 cardio extreme today. I love combat, they are so fun! This one is full of punches and kicks, and I can really feel my form improving. I am doing it in combination with body beast for now.II am going to do a more thorough review on it later.<br />
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My laptop crashed today, so now I will have to do everything through my phone. It seems as if something is always going wrong. Really frustrating! Lots of coffe is in order today!<br />
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Off to enjoy a family day of carving pumpkins and family movie night. Unknownnoreply@blogger.com0