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Showing posts from 2015

*Nutrient dense power breakfast bowl*

*Nutrient dense power breakfast bowl* Oh my goodness, it's the first time I threw something like this together and was I amazingly surprised at how good it tastes. It is a little higher in calories, but all good for your body! Going to come up with some other low cal options in the future. What's in it: One scoop of my favorite chocolate meal replacement shake 1/2 cup rolled oats 1/2 cup almond milk Stir all of those ingredients together. Top with: 1/2 banana 1 tbsp chopped walnuts 1 tbsp chia seeds 1/4 cup blueberries What would you put on top of yours?

Cinnamon Roasted Almonds

Oh my goodness, these almonds are to die for!  They are so delicious and better than any store bought flavored almonds I have tried.  Plus, they are less expensive to make them yourself!   Try this simple recipe out from the Beachbody Recipe Blog: Total Time:  1 hr. 15 min. Prep Time:  15 min. Cooking Time:  1 hr. Yield:  16 servings, about 2 Tbsp. each Ingredients: 1 large egg white 2 Tbsp. raw honey (or pure maple syrup) 2 cups whole raw almonds 2 tsp. ground cinnamon ¼ tsp. sea salt (or Himalayan salt) Preparation: 1. Preheat the oven to 250° F. 2. Line large baking sheet with parchment paper. Set aside. 3. Combine egg white and honey in a medium bowl; whisk until frothy. 4. Place almonds on prepared baking sheet using a slotted spoon so that excess egg white mixture is removed from almonds. Spread almonds evenly on baking sheet. Sprinkle evenly with cinnamon and salt. 5. Bake for 60 minutes, stirring every 20 minutes. Let cool completely. 21 Day Fix Approved 1/2 yellow,

Glute and Hamstring Exercises

Working on those booty and hamstring gains in the video below!! 1st exercise: weighted hip thrusts: 15, 12, 10.  Really push through your heels and squeeze at the top. 2nd exercise: good mornings: 15, 12, 10.  Make sure to keep your core tight, especially if you have low back issues like me.  Bend at the waist as if you were doing a Romanian dead lift, push though your heels and squeeze those glutes at the top!! https://youtu.be/gNsWelfalmE

Pre-workout review

Do you even pre-workout?   Personally, I only take a pre-workout on days that I want to CRUSH my workouts ;) Dropping a quick blog note to give my personal review on the one I am currently using and plan to continue using! Beachbody's Energize Pre-workout has completely changed the game for me.  It sharpens my focus, helps me to push harder and lift heavier, and it lasts longer than any other pre-workout I've tried!  —  It doesn't leave me crashing later in the day either!   And I'll take every ounce of extra energy to get me the BEST results possible. Energize contains key ingredients scientifically shown to buffer lactic acid buildup and delay exercise-induced muscle fatigue, improve performance, and help you push with maximum intensity. I highly recommend this to competitors, athletes, and even those just looking to intensify their current workouts! Thinking of giving it a try? 30-Day Money-Back Guarantee
 Still not sure if you want tha

Glute and Hamstring Workout

Warm up x 5 minutes prior to weight training. Ball leg curl ins 4 x 25  Stiff leg deadlifts 15, 12, 10, 8 Wide stance barbell squats 15, 12, 10, 8 Deep walking lunges with dumbbells at side 10, 10, 10 Weighted barbell bridges 15, 15, 15 (slow and controlled, really squeeze the glutes) Reverse hyperextensions 3 x failure Cool down with 5 minutes stretching post workout. Happy training :)

Review On The 3 Day Refresh

Guys!  I am super pumped to share my results from The 3 Day Refresh with you all! First of all, I have to say that I was not the least bit hungry during this challenge.  I most certainly thought I would be, because I love to eat!  Well I was satisfied with the shakes along with the fruits, veggies, and healthy fats on the meal plan. I wasn't looking to lose a ton of weight with this cleanse.  I was looking to lose the holiday bloat AND get back on track with clean eating.  I have been struggling on and off with that since my last competition in July.  The refresh has given me just what I needed.  A fresh start!  My sugar cravings are gone.  I am actually craving clean foods!  My mental clarity has also improved greatly!!! With The 3 Day Refresh I have lost 3 lbs and dropped 2 inches off my waist and 1 inch off my hips.  I plan to keep this momentum going by hosting a 7 day free clean eating challenge beginning December 14th!  I would love to have some accountability partners

Post Thanksgiving Cleanse

TURKEY DAY IS JUST DAYS AWAY!!  If you're like me, then I know you will be enjoying all of the YUMMY Thanksgiving Day food! I'll be the first to admit that it's soooo worth it. But then it leaves me feeling tired, bloated, and off track.  I always look forward to eating the DELICIOUS foods that my family and I prepare, but I also don't want to go OVERBOARD and UNDO my hard work If you're like me, you could really benefit from a healthy 3 day cleanse after the feast ;) I am going to complete a 3 Day REFRESH Cleanse after Thanksgiving and I want 20 of you to join me!! This will be my first time committing to this out and I need some ACCOUNTABILITY partners! 3 days. Detox. Refresh. Reboot after Thanksgiving. No crazy juice cleanse that will destroy your organs or starve your body. Plant-based meals. VERY gentle fiber sweep that isn't going to make you run to the bathroom. Moderate exercise is alright. Click the link below to get yours!  We start

Are You Ready For Greatness?

I'm looking for women who are READY for GREATNESS!! I DESPERATELY want other women to have the opportunity that I have been given for freedom. I am looking to personally MENTOR 5 ladies this month. Ladies who are teachable, coachable, ambitious and seeking freedom. Ladies who want to OWN their life. I am confident that I can TEACH you how to build a successful business working part time from home that could replace your full time income. In just 2 years I was able to replace my nursing income with my home based business income. I am now be home with my daughter, where I so desperately wanted to be. This business isn't for the QUALIFIED… its for those who are COACHABLE and not looking for a “Get RICH Quick Scheme!” It’s for the person who is willing to TAKE RISKS & learn as they go! If you…. – KNOW you were meant for something greater… – WANT to create independence & freedom for you & your family {or future family!} BUT also feel a calling to give ba

Clean Pizza and Salad

Ok as promised I said I would share my clean Pizza and Salad Recipe!! Ingredients for Pizza: 1 Light original flatout 1/2 cup organic marinara (I used wild oats brand) 1/2 cup cooked broccoli (I steamed mine beforehand and placed in container) 3 oz pre-cooked chicken (in container) 2 tbsp Parmesan cheese Ingredients for Salad: 1 cup romaine lettuce 1/2 cup cucumbers 2 tbsp Bolthouse Farms Salsa Ranch dressing Pizza: Pre heat oven to 375 degrees.  Tear a sheet of tin foil larger than size of wrap and spray it with cooking spray (I use coconut oil spray).  Place wrap on tin foil.  Spread marinara on wrap.  Add cheese, chicken, and broccoli.  Place in oven and cook for 15 - 20 minutes.  Then enjoy! Salad: Chop up romaine, wash, dry and place in bowl.  Add cucumbers and dressing on top!  Enjoy! You can find the Bolthouse Farms dressings in many different options.  They are located near the lettuce in the produce department in most grocery stores.

Travel fit tips

Well we are on the road again!  This time we are headed to Nashville.  So I wanted to share what I packed for myself and my family as far as food so we can stay as clean as possible!  I selected foods that are quick and easy to grab.  Of course I have my isobags to keep everything fresh. Proteins 1. Boiled eggs 2.  No bake shakeology cookies (recipe on teambeachbody.com) http://www.teambeachbody.com/shop/-/shopping/ShkSuperSmpl?referringRepId=215868 3.  Tuna packets  4.  Protein bars 5.  Beef jerky 6.  0% fat Greek yogurt  7.  Whey protein 8.  Lean cuts of turkey lunch meat Carbs 1.  Steamed sweet potatoes 2.  Skinny pop 3.  Rice cakes 4.  Whole wheat bread  5.  Low sugar jelly  Fruit and veggies 1. Grapes 2. Cucumbers 3. Carrots 4. Go go apple sauces for the little one Fats 1.  Hummus 2.  Natural peanut butter  3.  Almonds 

Glute and hamstring workout.

Wow this short, but effective workout left my hamstrings feeling really sore for days! Warm up x 5 minutes. 1. Lying hamstring curls with a dumbbell between your feet 3 x 15 (you'll need someone to assist you with this). 2.  Romanian barbell deadlifts 3 x 12 3.  Goodmornings 3 x 12 4.  Anterior lunges 3 x 15 5.  Reverse hyperextensions with a stability ball placed between the lower legs 3 x failure Be sure to push through your heels on each exercise to feel it more in the booty. The lower the reps, the heavier your weight should be.  To the ladies, don't be afraid to lift heavy!! Cool down with 5 minutes of stretching.

Plyo Workout

Warm up x 5 min. Single leg squats with dumbbells at side 15, 15, 15 Frog jump into pop squats 20, 20, 20 Tuck jumps 15, 15, 15 Weighted skater jumps 15, 15, 15 (15 each way, total 30) Weight split squat jumps 12, 12, 12 Reverse hyperextensions 3 x failure Cool down with 5 min stretching. Happy training :)

Killer Glute and Hamstring Workout

Warm up 5 min. Wide stance deep barbell squats 15, 12, 10, 10 Sumo deadlifts 10, 10, 10 Sissy squats with dumbbells 20, 20, 20 Lying leg curls with dumbbell 15, 15, 15 Side squat shuffle jumps 10 each way x 3 Reverse hyperextensions 3 x failure Cool down with 3 - 5 min of stretching, Happy Training :)

Glute and Hamstring Workout

Pre workout --->   http://www.teambeachbody.com/shop/-/shopping/EandETub?referringRepId=215868 Warm up 3 - 5 minutes. Single leg stiff leg dead lifts with kettle bell 15, 15, 12 Cable stiff leg dead lifts 20, 15, 12 Glute ham raise 3 x failure Single leg double bench hip thrusts 10, 10, 10 Hyperextensions with barbell on back (superset) 20, 15, 15 (use glutes and hamstrings to pull yourself up) Reverse hyperextensions 25, 25, 25 (superset) Deep walking lunges with a long stride 12, 12, 12 Lying hamstring curls FST 7 What is FST 7?  --->  https://www.youtube.com/watch?v=oGSNIM8Rc2s Cool down 3 - 5 minutes stretching! Happy training :)

Plyometrics

Nothing better than a plyo workout outside on a beautiful Sunday afternoon.  Plyo's are great to shock the system and can be done in as little as 20 - 30 minutes.  You will be torching a ton of calories.  Always consult your medical doctor before beginning an exercise program.  Below is a video of a giant set of plyometrics I performed today. Warm up 3 - 5 minutes jogging in place or jumping jacks First exercise - single leg jump squats Second exercise - split squat jumps Third exercise - frog jumps Fourth exercise - skater jumps Fifth and final exercise - pop squats I did 10 reps on each leg for the first exercise then moved to the second, then third ect.  So I did a giant set of 10 reps of each exercise and repeated it x 5.  If you are a beginner you may only be able to do 2 - 3 round of this.  Just give it your best and remember it is supposed to BURN! Happy training :)

Countdown to Competition: 3 Days Out

I am excited to share my last 25 days of competition prep with you all.  Note, this is customized to me, my body, and goals.  I highly recommend working with an experienced coach if you are aspiring to compete! I will try to list my food intake and exercise each day. 3 days out: Meal 1: 4 egg whites 2 slices Ezekiel bread - cinnamon raisin   2 tsp natural PB  Pre workout 2 plain rice cakes 2 tsp natural PB Meal 2: 1 scoop chocolate Shakeology 1 tsp natural PB (mixing together with a bit of water makes a pudding).   Snack: 1 plain rice cake 1 tsp natural PB Meal 3 (egg omelet):   4 egg whites 1/4 cup onions 1/2 cup mushrooms Meal 4: 3 oz cooked chicken breast 1 cup romaine 2 tbsp sofrito Meal 5: 3 oz cooked chicken breast 1 cup asparagus  Training: Fast paced total upper body.  Last day of resistance training. Machine lat pull down 20, 15, 15 (superset) Machine row 20, 15, 15 (superset) Chest press 15, 15, 15 (superse

Countdown to Competition: 7 Days Out

I am excited to share my last 25 days of competition prep with you all.  Note, this is customized to me, my body, and goals.  I highly recommend working with an experienced coach if you are aspiring to compete! I will try to list my food intake and exercise each day. 7 days out: My meal plan is approximately 1400 calories, 122 grams of protein, 158 grams carbs, and 31 grams fat.  I follow a macro plan so I can adjust my foods on my own. I stick to all clean foods aside from my weekly treat meal.  My last treat meal was March 26th and consisted of 3 plain rice cakes with natural PB, and Turkey bacon, egg, and wheat sandwich. My meals on March 28th 2015: Meal 1: 3 tbsp cream of wheat 1 scoop whey protein 1 tsp natural PB (mixed with water and protein to make pudding) Snack: 1 plain rice cake 1 tsp natural PB Meal 2: 1 scoop chocolate Shakeology 1/4 cup oats 1/4 cup unsweetened almond milk 1 tsp natural PB (mixing all together makes a no bake cookie consistency).   Sn

Countdown to Competition: 10 Days Out

Sorry for those who have been following these posts...  I am a little behind on them.  My energy levels have been down and my focus is wack the past couple of days due to that female time.  Blah.. I am excited to share my last 25 days of competition prep with you all.  Note, this is customized to me, my body, and goals.  I highly recommend working with an experienced coach if you are aspiring to compete! I will list my food intake and exercise each day. 10 days out: My meal plan is approximately 1400 calories, 122 grams of protein, 158 grams carbs, and 31 grams fat.  I follow a macro plan so I can adjust my foods on my own. I stick to all clean foods aside from my weekly treat meal.  My last treat meal was March 18th and consisted of 2 glasses red wine, 4 chocolate crunch rice cakes, and Turkey bacon and egg rye sandwich. My meals on March 25th 2015: Meal 1: 3 tbsp cream of wheat 1 whole egg 4 egg whites Meal 2: 1 scoop chocolate Shakeology 1/4 cup oats 1/4 cup

Countdown to Competition: 12 Days Out

I am excited to share my last 25 days of competition prep with you all.  Note, this is customized to me, my body, and goals.  I highly recommend working with an experienced coach if you are aspiring to compete! I will list my food intake and exercise each day. 12 days out: My meal plan is approximately 1400 calories, 122 grams of protein, 158 grams carbs, and 31 grams fat.  I follow a macro plan so I can adjust my foods on my own. I stick to all clean foods aside from my weekly treat meal.  My last treat meal was March 18th and consisted of 2 glasses red wine, 4 chocolate crunch rice cakes, and Turkey bacon and egg rye sandwich. My meals on March 22nd 2015: Meal 1: Cinnamon Raisin Ezikiel French Toast 2 tsp natural PB spread on toast 4 egg whites Meal 2: 1 scoop chocolate Shakeology 1/2 cup oats 1/4 cup unsweetened cashew milk 1 Tbsp PB2 chocolate (mixing all together makes a no bake cookie consistency Meal 3:   3 oz cooked chicken breast 4 oz cooked red skin potatoes 1 cup veggies

Countdown to Competition: 13 Days Out

I am excited to share my last 25 days of competition prep with you all.  Note, this is customized to me, my body, and goals.  I highly recommend working with an experienced coach if you are aspiring to compete! I will list my food intake and exercise each day. 13 days out: My meal plan is approximately 1400 calories, 122 grams of protein, 158 grams carbs, and 31 grams fat.  I follow a macro plan so I can adjust my foods on my own. I stick to all clean foods aside from my weekly treat meal.  My last treat meal was March 18th and consisted of 2 glasses red wine, 4 chocolate crunch rice cakes, and Turkey bacon and egg rye sandwich. My meals on March 21st 2015: Meal 1: Cinnamon Raisin Ezikiel French Toast 2 tsp natural PB spread on toast 4 egg whites Meal 2: 1 scoop chocolate Shakeology 1/4 cup oats 1/4 cup unsweetened cashew milk 1 Tbsp PB2 chocolate (mixing all together makes a no bake cookie consistency Meal 3:  (post workout) 2 special K red berries waffles 2