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Showing posts from December, 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!!

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