Cardio and Legs

I got back on the bike today!! Yay! I have done it a couple times since being pregnant but I actually did a good workout on it today. It's a great bike and I am so glad we spent the money on it. Here is yesterday's workout that I did. I really had to force myself to workout because I waited clear until my husband was home to do it :) big mistake by me because then I just want to be with him instead. But I worked out anyway and I am so glad I did.
This workout is for me during pregnancy but just like ANY workout, it can be modified to fit your intensity level. If you are more advanced, add more reps and increase your speed.

Warm up for 5 minutes, by either walking or riding on the bike

Cardio: You can run or ride a bike here, I rode on my spin bike
Intervals:
Resting Interval 1:00 (you keep moving at a moderate pace, you don't actually REST)
Sprinting Interval 0:30 go fast and hard! Increase the tension on your bike and pedal hard (you can even stand on some parts)
Complete 12 to 15 rounds

After Riding the bike do the following leg workout (make sure you go deep!)
20 Walking Lunges (10 lunges each leg)
10 Plie Squats
10 Narrow Squats
Add some jump squats to keep the heart rate up if this isn't doing enough for you
Rest for 1 to 1 1/2 minutes
Repeat 3 to 4 Rounds

*If you aren't tired and feel like you can do more, then do!! Remember, this is for me at 5 months pregnant :)
Stretch your legs and back really well. I usually hold each stretch for 30 seconds

Creamy Chicken Potato Soup (with veggies too)

Creamy Chicken Potato Soup*
I made this last night for dinner and my husband and I really enjoyed it! We both have had colds so I feel it was perfect for us. I made it dairy and gluten free but you don't have to. I would recommend using the unsweetened almond milk though to cut calories and fat. If you want to make it lower carb, substitute cauliflower instead of potatoes, one head of cauliflower should work.
Ingredients:
2 large chicken breasts (cubed)
2 garlic cloves (pressed)
1/2 white onion (diced)
2 stalks of celery (diced really small)
4 to 5 medium carrots (chopped to 1/2 inch pieces)
5 medium sized yellow potatoes, leave peal for nutrients (cubed to 1 to 2 inch pieces)
1 to 2 cups frozen broccoli
Sea Salt (I didn't measure this so just put some in and add more if you need to)
1 tablespoon parsley
1 tablespoon Paprika
5 tablespoons flour ( I used brown rice flour)
2 Cups low sodium chicken broth
1 to 2 Cups  Unsweetened Almond milk (vanilla or original are fine), start out with one cup
1 Tablespoon of butter or oil of your choice (I use earth balance soy free, dairy free buttery spread)

Directions:
Heat pot over medium heat, place butter, onion, garlic, parsley, paprika, salt, and chicken breasts in pan. Stir around and let cook for a few minutes. Add celery and let cook until chicken is almost done. In another pot (while chicken in cooking) bring water to boil (enough to cover potatoes and carrots). Cook potatoes and carrots until they are soft (but not falling apart). Scoop out about half the potatoes, drain water off, and place them in your blender, add half the almond milk and blend until smooth (but not pasty, and it's ok if some carrots get in there). Pour creamy potatoes, chicken broth and flour in pot with chicken. Stir really well. Scoop carrots out of pot when they are ready and place in chicken pot (it's ok if some water comes with). Add broccoli and stir. You may need to add more liquid depending on how thick you want it. I ended up adding about 1 cup or so of the water from the potato and carrot pot. Let cook until broccoli is done (making sure to stir so it doesn't scorch on bottom).
Eat and Enjoy!

*this is not necessarily low carb so limit how many carbs you eat the rest of the day so you aren't having a carb overload. It's not too bad though and the flavor is sooo good.

Recap and A Pregnancy Workout

Hello there everyone! How are things going?
I am so sorry I have been MIA for soooo long. I figured it was time that you all know what has been

5 Months Pregnant

going on with me.
First of all I am pregnant :) yay! We are very excited about this and are looking forward to meeting our little girl. I am just over 5 months now so it's cruising along.
Second of all, my first few months of pregnancy were really difficult. The first trimester (from about 6-14 weeks) I was so sick all the time I could barely do anything but lay in bed. This was really hard for me because I am a fairly active person and my body craves exercise. Anyway, I spent a couple weeks getting IV's 3 times a week because I couldn't keep anything down, I lost 20 lbs, and became pretty weak. But I am doing so much better now! It was a really hard couple months but I am grateful for this opportunity to be a mom. I am also grateful that I was in shape when I got pregnant. I feel like the muscle mass and strength that I built really benefitted me and the baby.
So, lesson from all of this? Nutrition and exercise BEFORE you get pregnant are SO important. My body went through quite an ordeal, but I am glad it started out strong.

I have to confess that most days are pretty difficult when it comes to working out. I'm not used to not being able to do as much.  I really have to take it slow. It is important when you are pregnant that your heart rate does rise too much and that you keep your breathing pretty steady, so I really have to focus and be careful. Then there's the fact that I don't have much energy these days (which makes sense seeing how my body is making another human being) so there are quite a few days where I just don't have it in me to workout.

Bottom line, pregnancy is hard, but being fit before hand REALLY helps.

I did want to share with you one workout that I have been doing that seems to keep my body in check and help my back not hurt as much. It is similar to other workouts I post but way less intense. If you want to ramp up the intensity all you need to do is add more reps and some burpees, mountain climbers, or squat jumps :) but for me it is good enough.

Modified Workout For Pregnancy
Super Set 1:
20 walking lunges (10 each leg)
20 Narrow stance squats (go low)
15 Plie Squats
Rest for 1 to 1 1/2 minutes
Repeat 3 times

Super Set 2:
10 Bicep Curls
10 Tricep Extensions
5 Pushups (I struggle with these right now)
Rest for 1 to 1/2 minute
Repeat 3 Times

Super Set 3:
Side Planks 15 seconds each side
Middle Plank 30 Seconds
Wall sit 30 Seconds
Rest 1 to 1 1/2 minutes
Repeat 2 to 3 times

Stretch really well and there you go!!

Catch Up

Hello there my wonderful followers and readers!

I am so sorry I haven't written any posts for a while. The past few months have had some major ups and downs. I have been going through a lot but I want you to know I haven't forgotten about my blog, it is just on hold. I am hoping to get back to it some time this month.

I appreciate your support and hope you will come back when I do!

Love,
Ashley

At Home Cardio

Hey there peeps! So I have been a slacker when it comes to posting some workouts and I have to apologize for that! It is nearing the end of the semester here so things are pretty hectic. But don't worry, I am still doing my workouts, I just haven't posted them. I have also been working on a new website that will incorporate all the things on this blog but will also include videos and pictures so that is taking up some of my time as well.

This one I am posting today is a high intensity workout that can be used for cardio. It is meant to be fast pace and hard, but of course they are always adjustable to fit your level! Don't get scared because the circuits are longer, I promise its not bad! It is a great fat burner so try it out!

*If you have any questions about how to do any of these moves, please don't hesitate to ask. 

Front Kicks

Circuit 1:
20 Jumping Jacks
30 seconds High knees
30 seconds Butt kicks
6 Jump Squats
10 Front Kicks, each leg
30 seconds of Mountain Climber
Rest for 45 seconds to 1 minute

Circuit 2:
6 Burpees
20 Jump Jacks
5 Split Jump Squats
10 Front Kicks each leg (can be done with or without the lunge) 


30 seconds knee raises/march in place
15 seconds High Knee
15 Seconds Butt Kicks
Rest for 30 - 45 seconds (or longer if you are beginner)

Circuit 3:
30 Jumping Jacks
40 seconds of Jump Rope
5 Burpees
20 seconds jog in place
15 seconds Run in place
Rest for 30 - 45 seconds

Circuit 4:
20 Jumping Jacks
10 Lateral Jumps
5 Jump Squats
30 Seconds Jump Rope
5 Tuck Jumps
Rest for 30 - 45 Seconds

Circuit 5:
20 Jumping Jacks
25 seconds of High Knees
5 Squats (can be narrow, plie or moderate, just try to go deep)
40 seconds marching

Make sure to stretch and cool down.

Go through it completely once then try again. Repeat all or any 5 of the circuits as many times as you can. Do as much as you can in 30 min. If you are pooped after 1 Round then that is fine! Just listen to your body and do all that you can! 

Photo Cred: acefitness.org
Lateral jumps

Photo Cred: womenshealthmag.com
Front Kicks with lunge

Amazing Low Carb Crepes

So this morning I was really craving crepes. I didn't feel like eating my usual protein shake, but I still wanted something that would satisfy my crepe craving but be high in protein. I remembered a recipe I saw over a year ago and decided to try and replicate it. I could not longer find the original recipe so I played it by memory and it worked out great! They are fast and only take a couple ingredients. Try them out and let me know what you think!

Ingredients:
5 egg whites
1 Tablespoon Almond Flour
2 Tablespoons Coconut Flour
2 Tablespoons Unsweetened Vanilla Almond Milk

Directions:
Whisk all ingredients together. Heat up stove/iron. Melt 1 Tablespoon of coconut oil on iron to keep them from sticking. Pour a scoop of batter on hot pan/iron. Cook on one side for 4 minutes or until light brown, flip and cook the same on that side. Top with topping of your choice. Remember not to add sugar. I like to put a small dab of almond butter, drizzle honey, and add a few slices of bananas to mine. Sometimes I will even add a small dab of vanilla unsweetened coconut yogurt. These do taste more eggy than regular crepes but I love them!

mmm..So Yummy

Let it get light brown

Chocolate Nutter Cups

I love chocolate! Seriously though, I do. One time I ate so much in one day that I got very sick (we won't go into details) that it was called "chocolate poisoning", just not a severe case of it. Granted the chocolate I did eat was raw and 100% Pure Cacao...but anyway, the point is, I LOVE chocolate. There is one problem with most chocolate bars though, either they are full of a bunch of crap (most of which I can't pronounce) or they are full of sugar (specifically refined sugar or corn syrup). I don't want to put those things in my body, but I still want to enjoy some chocolate every once in a while (not everyday, even though sometimes I want to haha). Then there's the fact that raw or "healthy" chocolate bars are ridiculously expensive. So I decided to make something that would satisfy my chocolate craving and at the same time not contain all the junk.

Watch out though! They aren't low in calories or fat and they do have sugar (if you use maple syrup). I wouldn't advise sitting and eating an entire one of these, as tempting as it may be. A half of one is more than enough. I made some with almond butter for me and some with peanut butter for my husband. I can't eat peanut butter, but I am sure they are just as good as mine! So when it comes to the nut butter you use, you can really choose any that you want, hazelnut, cashew, almond, peanut, you get the picture. If you love chocolate as much as me, go and make these and let me know what you think :) 

Ingredients

• 3 Tablespoons Coconut Oil
• 1/4 Cup Unsweetened Cocoa or Cacao Powder
• 1/4 Cup Almond Butter (you can also use peanut butter or any nut of your choice)
• 3-4 Tablespoons Pure Maple Syrup (to cut calories you can use liquid Stevia or Truvia and do one drop-full)
• Small Pinch of Salt (I forgot to add this to mine, so it's not a big deal if you don't add it)

Directions:

Heat Coconut Oil and nut butter until melted and mixed well. Add cocoa powder, maple syrup and salt, stir until combined. The batter is supposed to be a somewhat thick liquid.

Place cupcake liners in muffin/cupcake tin. Scoop/pour batter into lined tin. Freeze for 30 minutes or until solid. Eat and enjoy!

I ate a bite of one, which is why it looks like that

I added a few semisweet chocolate chips
to the top of this one :)

Left side is peanut butter, right side is almond butter

This is one of the peanut butter ones

My Workout Buddies

Everyone likes a workout buddy right? Whether it's TV, an actual friend, Ipod or music on your phone, or something else, I am sure you have some sort of buddy that you workout with.

I have more than one workout buddy, and I switch them up almost every day. For me they are animated or Disney movies :). I have a really hard time working out to just music in my ears, and watching TV either takes too much thought/isn't available/or isn't entertaining enough. I also usually workout from home, so having an actual friend with me doesn't work. I didn't realize before that these movies were perfect for me to workout with! One day I just decided to watch Tangled while working out and the workout went by so fast that I was hooked. I don't know what it is, but I am able to handle more intense workouts when I watch these kinds of movies. After my discovery, I started watching Despicable Me (1 and 2), Emperor's New Groove, The Croods, and now that Frozen is out, it has been added to my schedule as well. It's kind of silly but it has to be a movie like those I named or it doesn't work.

This may not have the same effect for everyone. Some people can't watch a show over and over again, but I can. Must be the little kid inside me coming out. And now that I have established this routine with my buddies, it is actually quite difficult for me to exercise without them! This morning I worked out to Frozen for the 4th time in the last 10 days haha call me crazy but it works for me.

When it comes to working out, you really do need to find what suits you. Exercise isn't supposed to be miserable, so find something that entertains you enough to keep you going. Find your motivation, even if it is silly like mine, and stick with it.

My Legs Are Burning

Ok, I am posting this one because it is the exercise I did this morning and it seriously worked my legs! And was a great way to get my heart pumping.
Working out your legs and developing the muscles on them is such a great way to burn fat and calories. Because these muscle are so big, they take a lot of energy to workout and they generate a lot of heat. If you are looking for a great way to tone up your legs and increase your metabolism, I recommend this workout. Just remember that it can be adjusted to fit personal needs and fitness levels. If you are more advanced than me, increase the reps and use a heavier weight. If you are just getting started or aren't used to these moves, decrease the reps and use a lighter weight or not weight at all.
**For Circuit 3 click here for instructions and pictures.**
Now, go burn those legs!

Circuit One:
15 Side Lunges with kettle bell, each leg (I used 10 lbs)
1 minute Jumping Jacks (put lots of effort into those jumps!)
20 Plie or Sumo Squats with kettle bell (I used 10 lbs)
Rest for 40 Seconds
Complete 3 Rounds

PhotoCredit: mummafit.com
Bulgarian Lunge

Circuit Two:
15 Bulgarian Lunges, each leg (you can hold a weight or balance with your arms out in front of you)
20 Scissor Jumps
Rest 40 Seconds
Complete 4 Rounds

Circuit Three:
15 Leg and Arm Raises with kettle bell (I used 10 lbs but don't use any if it's your first time) Click here for instructions
15 Pulse Ups with kettle bell (I used 10 lbs)
15 Bicycles with kettle bell (10lbs)
10-12 Stability Ball Crunches
30 Seconds Mountain Climbers
Rest 1 Minute
Complete 4 Rounds

Circuit Four: This is the cardio part of the workout
8 Rounds of Tabata
10 Seconds Slow/Moderate Pace
20 Seconds High Intensity Pace
*I did this on my spin bike, you can do jump roping, jump squats, running in place, running around a track or pretty much anything that will work as cardio. This is an important part of this workout so don't skip it! Do your best, it is only 4 minutes.

And Stretch!
Make sure you stretch your hip flexors, hamstrings, glutes, quads, and back
Here are some common stretched I do after this workout

Crock Pot Salsa Chicken

I LOVE crockpot dinners :) I found a recipe similar to this one on Natalie Hodson's website but changed a couple things to satisfy the flavors I enjoy. Crockpot recipes are great because they can be quick, easy, and healthy. And the best part is you don't have to stand there and cook it, which is a plus for everyone. I also really love this one because it can go with so many different things! Sometimes I will put it in a wrap, on a salad, over wild or brown rice, or use it for lettuce wraps. I am sure there are plenty of other things you can eat it with as well. Try it out and let me know what you think and how you used it. Oh and one more thing, you can also freeze it to have it ready for another day. 

Ingredients

3 Large Boneless Skinless Chicken Breasts

1  16 oz Container of Low Sugar Salsa (I use Kirkland Organic Salsa because it doesn't have much sugar)

1 14.5 Oz Can of no sodium diced tomatoes

1 Can low or no sodium tomato sauce

1 Tablespoon Paprika

1/2 Tablespoon Red Pepper Flakes

1 Tablespoon fresh or dried cilantro

1/2 Lemon, squeezed

Directions:

Trim any fat or undesired pieces off chicken breasts (thawed). Add chicken breasts and all other ingredients to crockpot. Stir so chicken is covered. Put lid on and cook on Low for 6-8 hours or on high for 3-4 hours. You can serve it shredded or however you like.

Feel The Burn - Arms and Abs

Hey there! Sorry I haven't posted a workout for a while, I have been pretty busy with work and school. But I wanted to post this one today because it is one that I did and I love it :) It can be difficult  for beginners to do all the reps and get through the entire thing, but just REMEMBER you can adjust the reps/time/weight for ANY of these workouts. Have fun and focus on quality over quantity.

Warm up by doing some arm circles and a few jumping jacks and push-ups

Circuit 1:
20-30 Kettlebell swings (I used a 15lb kettle bell today)
45 Seconds High Knees
10 Slow push-ups (I did 5 regular and 5 knee push-ups)
Rest for 1 minute
Complete 3 rounds

Circuit 2:
15 Triceps Extensions with kettle bell or some other weight (I used a 10lb kettle bell)
1 minute Jumping Jacks
15 Bicep Curls (I used 10lbs here as well)
Rest 1 minute
Complete 4 rounds

Circuit 3:
15-20 Burpees (shoot for 20! but adjust as needed, I took out the push-up today because I already did so many)
8 Assisted slow Pull-ups, Substitute Exercise: 10 High Pulls with kettle bell, each arm
12 One Arm Rows (I used 15lbs here)
Rest for 1 minute
Complete 3 rounds

Circuit 4: Abs :)
15 Leg and Arm Raises with kettle bell (I used 10 lbs but don't use any if it's your first time)

• Lie flat on the floor with arms and legs extended. While keeping your head on floor, simultaneously raise arms and legs toward each other, keep back flat and legs as straight as you can. Go back to starting position and repeat.

15 Pulse Ups

15 Bicycles

12 Side Lifts (each side)

15 Stability Ball Crunches

Rest 90 Seconds

Complete 3 Rounds

Photo Cred: popsugar.com
Pulse Ups

Photo Cred: blog.codyapp.com
Side Lifts

Cardio Challenge

Sometimes it is hard for me to do cardio. Especially if I don't have any equipment and/or it is cold outside. And even though I have a spin bike, I don't always want to do the same thing. So, here is a cardio workout routine that is sure to get your heart rate up. It is hard but totally worth it!

*This, like all of my exercises can be adjusted to fit personal needs and all levels. If you can't do some of the moves, replace them with something you can do that will still keep your heart going. Enjoy!

40 Jumping Jacks
30 Seconds Jump Rope (if you don't have a rope yet then jump in place but make sure you get those feet off the ground)
20 Seconds High Knees
20 Seconds Butt Kickers
30 Seconds to 1 minute rest (drink a little water)

30 Mountain climbers
5 Jump Squats
5 Burpees
30 Seconds Jump Rope
30 Seconds Rest (a little water if needed)

25 Jumping Jacks
20 Pivoting Upper Cut Punches (keep that core in tight!)
30 Seconds march in place and bring your knees high
5 Burpees
30 Seconds Rest

35 Jumping Jacks
40 Seconds Jump Rope
5 Jump Squats
30 Seconds High Knees
Rest for 1 minute to 1 1/2 minutes
Repeat as many times as you can or until you reach 30 minutes (if you can do longer than great, do it!)

Butt Kickers

Modified Burpee- Without Push-up

Body Leanness Is Not Central To Your Self Worth

"Wanting to be someone else is a waste of the person you are" -Marilyn Monroe

To be happy beautiful and desirable you do not first need to be thin. Beauty is so much more than what is portrayed in magazines and in the media. Self confidence and understanding your own self worth is beauty. Our society sets unrealistic ideals and devalues those who do not conform to them. I want anyone reading this blog to know that I do not think we all need to look the same and be the same. That is not how we were created.

The purpose of this blog is to promote healthy eating and physical activity. It in no way advocates dangerously low calorie diets, binge eating, or the same ideal body size for everyone. 168 pounds was heavy for my body type, but for another woman it could be completely normal and healthy. That is why it is important to focus on eating healthy balanced meals and sticking to a regular fitness program. If you are overweight, then yes it is important to work at losing a healthy amount of weight, but this is to be done the right way, not the extreme way. It is important to establish healthy weight goals fit to accomplish healthy body composition. Starving oneself will cause the reduction of lean muscle mass, therefor resulting in a lower basal metabolic rate and if not fixed, enormous amounts of damage done to the body.

I understand what it is like to want to be thin and look like the models in magazines. I understand comparing oneself to others and always thinking someone is more beautiful than you. I get. But that is not what brings happiness. I am happy when I know that what I am doing will help me be healthier today and tomorrow. It is not always easy to stop the nagging voice inside my head telling me that I am not good enough, pretty enough, fit enough, or skinny enough. But that voice doesn't know who I really am. That voice doesn't know my potential, and that voice only looks on outward appearances. There is so much more to beauty than what is see by our eyes.

So it is unrealistic for any of us to try and become someone else. It is impossible in fact. But why would you want to be someone else when you can work at being the best you that you can be? It takes diligence and it takes positivity. I don't always do my best at it, but I am sure going to try!

 Anyway, what I am trying to say is, I don't post these exercise routines, recipes, tips, and progress pictures to say that everyone needs to look and be the same. I do it because I want to inspire people to be HEALTHY and FIT. If you are skinny but don't take care of yourself, that is just as bad as being overweight and not taking care of yourself. There are plenty of risk factors associated with being underweight as there are with being overweight. Some are different and some are the same. The goal here is to take care of yourself and to love yourself. So stop judging yourself and others. Set worthy and attainable goals, and reward yourself in a healthy way when you accomplish them. And when you slip up from time to time, don't beat yourself down, pick yourself up and get going again. Ok I will stop preaching now :) but seriously you can do this, the RIGHT way. Keep HEALTH as your focus.

Now for some little things to note:

• Never restrict food intakes to below the amounts suggested for adequacy (if you are unsure what that is, there are resources on the USDA website to help and other resources, including your physician)
• Eat frequently, but not large portions. The person who eats frequently won't get so hungry as to allow hunger to dictate food choices (which is often when we do things we know we shouldn't, like eat a whole box of cookies)
• If you are not at a healthy weight, establish reasonable goals based on a healthy body composition to get there.
• Allow reasonable time to achieve goals. It is said that a reasonable rate for losing excess fat is about 1% of body weight per week. Which generally isn't more than 2 lbs a week.
• Learn to recognize lies in the media, and reject ultra thin and unrealistic and harmful standards for beauty.

Things Everyone Should Know

Healthy Foods Still Contain Calories
Crazy right? I agree, I think healthy food should be low in calorie and not make me gain weight. But the truth of the matter is, all food has some calories. Just because peanut or almond butter are good for you doesn't mean that you should sit and each a bunch of it! 1 tablespoon of almond butter contains around 100 calories. Make sure you pay attention to portion sizes, especially when it comes to whole grains, seeds, protein bars, fruits, and nuts. They can add up quickly! And obviously healthy snacks are better than junk food, but that doesn't mean you can eat as much as you want.

Walking Won't Cut it:
This is the truth. Although walking is extremely good for you, doing only it won't give you the results you are looking for. You're going to have to kick it up a few notches if you want to get toned and lose weight. This means strength training and cardio every week. My weekly workout plan consists of 4 days of weight lifting/strength training and 2 (intense) days of cardio. I highly recommend when you do cardio that it be HIIT. In order to lose inches and get toned you have to burn calories, and walking just doesn't burn enough.

I Worked Out So I Can Eat Whatever I Want Now:
Wrong. Yes, you did just burn calories and you did just do something super good for you, but that doesn't mean it will cancel out the rest of what you eat throughout the day. Set goals and guidelines for yourself, and if you find yourself bingeing and losing self control, track your progress on an app such as My Fitness Pal. Reward yourself for working out hard by treating yourself to a massage, or reading a book, don't do it by eating candy, treats, and other things. 

Tracking Your Progress Is A Big Deal:
Truth! It is really hard to see results and keep going if you are not tracking what you are doing. I recommend setting daily, weekly, and monthly goals you want to accomplish (make them feasible). Take progress pictures. And write down how many reps you were able to do with each exercise and shoot for a higher amount next time. If you don't hold yourself accountable then it will be really hard to stick with it. Remember, this is not about losing weight, it is about being fit and healthy, and the best way to track that is by accomplishing goals.

And as always, learn to LOVE yourself. Confidence and positivity is what will keep you going. I struggle often to love myself, but the more and more I work at it the better I get. And the more I love myself the less my focus becomes about weight and size and more about being healthy and taking care of the beautiful body that God has given me. We can do this!

Pre-workout Protein Smoothie

I love eating haha, no but seriously I do. So it is always fun for me to come up with new ways to make yummy and healthy recipes. This one I made this morning and I really liked it. It isn't very sweet, which is good because I can't handle too much flavor first thing in the morning.  This gave me just the right amount of fuel for my workout.

Side note: I want everyone to know that eating is not a bad thing, in fact eating at the right times and the right things for your body can truly enhance your workout experience. Making sure you are getting enough nutrients to fuel your body is so important! So please don't think food is the enemy :)

I love this protein smoothie for breakfast and also for a pre-workout pick me up. It is packed with protein and nutrients to keep your body fueled. It also contains carbs to stop your body from burning out too fast (because we all know that the body needs carbs whether we like it or not). 

Sorry these pictures aren't super high quality, all I had to take them with was my phone. Let me know what you think and how it works for you! Also, if you are working out right after this, I would recommend drinking only 1/2 to 2/3 of this recipe and saving the rest for after you workout.

Ingredients

• 1 scoop of vanilla or chocolate protein powder (make sure the sugar is no more than 3 grams)
• 1 Cup Unsweetened Vanilla Almond Milk (sometimes I even use the coconut and almond milk mixture)
• 1 handful of spinach (I don't put a lot of spinach in it but a small handful is good)
• 1 Tablespoon Chia Seeds
• 1/2 to 1 Tablespoon Almond Butter (once again if it has added sugar than you'll want to buy a different one next time)
• 1 Tablespoon all natural unrefined honey
• 1/2 to 1 Tablespoon unsweetened cocoa powder (I use Hershey's)
• 1/2 Banana 

Directions:

Add all ingredients to blender and blend until it is all mixed well. Add ice and blend some more if you desire.

Nutritional Facts (I got these by entering all the ingredients in MyFitnessPal, so they might not be exact).
Servings: 1
Calories: 397
Total Fat (g): 16
Saturated Fat (g): 2
Cholesterol (mg): 0
Sodium (mg): 135
Potassium (mg): 410
Carbs (g): 36.2
Fiber (g): 10.5
Sugars (g): 20.3 (this is from the banana and the honey)
Protein (g): 19.8
Vitamin A (%): 10.7
Vitamin C (%): 5
Calcium (%): 55
Iron (%): 24.7

Yummy Quinoa Avocado Salad

This is a great meal that is full of nutrients and taste!

• A Pinch of Salt (I like to use the Pink Himalayan Salt from Costco)
• 1 to 2 teaspoon Paprika
• 1 Cup Quinoa (I also buy this in a big bag from Costco)
• 1 Garlic Clove, minced and crushed
• 1 medium red, yellow, or green bell pepper seeded and finely diced
• 3 to 4 Tablespoons of fresh-squeezed lime juice
• 1/2 Cup extra virgin olive oil
• 1 Cup (about) seeded, peeled and cubed cucumber 
• 1/2 Cup chopped Cilantro
• 2 to 3 ripe Avocados, sliced or cubed depending on how you like it.
• To add a little spice to the recipe you can even add 1 small jalapeno seeded and diced.

Directions:

1. Follow cooking directions for Quinoa, drain if excess water, spread out and let cool on a baking sheet
2. Mix the garlic, peppers, salt and lime juice in a small bowl. Let sit for 5 minutes. Add 1/2 cup olive oil and whisk to combine. Add more salt or lime if desired. (this makes the vinaigrette)
3. Combine quinoa, pepper, cucumber, and cilantro in a medium bowl. Drizzle vinaigrette into the bowl and stir gently to cover ingredients.
4. Place avocado slices on a plate or combine in the same bowl as quinoa mixture. Drizzle more vinaigrette and serve immediately.

The following are approximations and may be more or less depending on what you add to the recipe.

Servings Per Recipe: 5 

Calories: 467

Fat (g): 32.4

Saturated (g): 4.4

Polyunsaturated (g): 2

Monounsaturated (g): 8

Trans (g): 0

Cholesterol (mg): 0

Sodium (mg): 600

Potassium (mg): 727.2

Carbs (g): 40.2

Fiber (g): 2.6

Sugars (g): 0.7

Protein (g): 7.9

No Bake Protein Bars

No Bake Protein Bars These are great for a snack or breakfast :) just don't eat too many!!! They are low in carbs but still contain fat and calories. They are delicious so enjoy! Ingredients: 3/4 Cup Almond or Peanut Butter ( I use almond because I can't eat peanuts) 1/4 Cup Pure Maple Syrup 1/4 Cup Vanilla or Chocolate Protein Powder (make sure it doesn't contain very much sugar) 1/2 Cup unsweetened shredded coconut 1 to 2 Tablespoon Cocoa Powder (if you don't use chocolate protein powder) Directions: Line an 8x8 baking dish with parchment paper Combine Almond/Peanut butter and maple syrup in medium saucepan, melt over low heat (about 2 minutes) Stir in protein powder, cocoa, and coconut while it is still warm. Remove from heat, pour into baking dish (it doesn't matter if it doesn't fill the entire dish) Refrigerate about one hour or until firm Cut and serve *The Following are only Approximations and may be more or less if you used peanut butter and depending on the protein powder you use. This is what my ingredients comes out to be. Serving Size: 1 Bar                             Serving Per Recipe: about 16 Calories: 190 Fat (g): 13.2 Saturate Fat (g): 2.4 Polyunsaturated Fat (g): 3 Monounsaturated Fat (g): 7.5 Trans Fat (g): 0 Cholesterol: 0 Sodium (mg) : 119.2 Potassium (mg): 25.1 Carbohydrates (g): 9.8 Fiber (g): 2.6 Sugars (g): 6.5 Protein (g): 8.5

Quick and Adjustable

Hey friends! It's me again. I wanted to hurry and post a workout that is great for those of you who are just starting to workout after a long break. This one, like all my workouts are adjustable to ANY level. When it comes to reps and rounds they can always be decreased or increased to fit your fitness needs. If you feel like you can add more weight or do more reps or rounds, then do! You can also decrease the rest time between rounds to 30 seconds to make it a little more challenging. These are not set in stone, which is one reason why I like doing these kinds of workouts. Pay attention to your body and work hard. :)

Reminder: ALWAYS protect your back by keeping the abs pulled in tight and core strong. Never let your knees go over your ankles when doing squats and lunges (or pretty much anything)
*Please make sure you pay attention to the rounds and rest periods on this workout as it is different than most.

Narrow Squat

Circuit 1:
10 Narrow Stance Squats
10 Push-ups
10 Lunges (each leg)
10 Calf Raises
Rest for 1 Minute
Complete 3 Rounds

Circuit 2:
10 Burpees
10 Crunches

Plie Squat

10 Jumping Jacks
Rest 30 Seconds
Complete 4 Rounds

Circuit 3:
10 Mason Twists
10 Calf Raises
10 Plie Squats
10 Bridge Raises
Rest 1 minute
Complete 3 Rounds

Finish with:
Hold Plank as long as you can
Hold Wall Sit as long as you can
Repeat 2 to 3 times

STRETCH

Bridge Raises

Proper Form for Plank

Staying Active While Living In a Sedentary World

Ok first of all, this is not a substitute for a daily workout routine. These are simply some fun and easy ways to get moving more at work. I have an office job, so I sit WAY too much. Sitting is actually not good for you and our bodies are not meant to sit for long periods of time. They are built to be active. So, here are just a few things I do throughout the work day to add some activity and get my heart rate up for a few minutes. Enjoy and please add comments of things you do at work to stay active! :)


Using the Stairs:
I work in an office building with flights of stairs. Instead of going to the restroom on the ground floor (where my office is) here are a few things I do up and down the stairs to raise my heart rate. I don't do all of them at once, I switch it up every break or every day.

• Run to the top floor (5 flights for me) and back down
• Jump Squats up 3 flights of stairs, walk back down. Can do more if you want 
• Run up a flight, lunges on flat part, run up a flight lunges on flat part etc
• Run up a flight, drop and do 5 push-ups, repeat till I reach the top

In your Chair:

• Chair Crunches: place hands on sides of chair and lift legs off the ground, pull knees toward chest, extend and repeat 
• Lift legs off floor and move them like you are running or ride a bike
• Sit up straight the whole day (it's a lot harder than you think and works your back muscles)
• Leg Lifts: Sit up straight, lift and extend legs out and forward and hold as long as you can, you can also alternate between your legs to switch it up a bit
• You can also bring a stability ball to work and sit on that instead
• Stretch every once in a while to keep your body lose and to increase blood flow
• Chair Dips: if you're chair doesn't roll a ton you can also do some triceps dips  (I've done it with my rolling chair it's just hard and you run the risk of falling haha)
• Hover in a squat over your chair (like a wall sit but without a wall) and hold 
• Desk Push-ups

*If your work gives you a 15 minute break other than your lunch break, get up and walk around/do some exercises. Don't use it to just go and sit in the break room.
*One last thing, you can also stand up throughout the day and do your work standing. I hope this helps and will give you some ideas on how to be more active throughout the entire day.

Pictures:

Desk Push-ups

Chair Triceps Dips

Single Leg Lifts

Waist Burner

We all struggle with getting rid of those pesky love handles or the "muffin top" so I thought I would throw in this supplemental exercise that can be done on a day where you want to try something new. Make sure you always keep your core pulled in tight so you protect your back. Also, breathe!! And don't strain your neck.
 I would also recommend doing some light stretches before starting this workout (things like "cat/cow" and child's pose)
Please Note: I have linked some of the unfamiliar moves to other posts that explain them :)

Circuit 1:
30 Jumping Jacks
5 Burpess

Photo Credit: obliqueexercises.com

3 Star Jumps
30 Mason Twists
Rest 30 seconds to 1 minute then go to next circuit

Circuit 2:
20 Oblique Crunches - each side (see top right picture)
20 Second Side Plank -each side
30 Second Plank
Rest 30 seconds to 1 minute then go to next circuit

Circuit 3:
20 Bicycles (see bottom right picture)
30 Jumping Jacks
4 Burpees
Rest 30 seconds to 1 minute then go to next circuit

Photo Credit: sassyfitgril.com

Circuit 4:
20 Mountain Climbers
10 Side Leg Lifts - each leg
20 Mason Twists
Rest 30 seconds to 1 minute then go to next circuit

Circuit 5:
30 Second Plank
20 Oblique Crunches
6 Burpees
Rest 30 seconds to 1 minute then do the whole thing again.*
*If you are too tired to do all of it again, decrease the reps to half as much. See how many times you can get through it without compromising form! If once is all you can do than great! That is A LOT!

No Gym - No Equipment Workout

Body Weight - No Gym - No Equipment
Level: Beginners (if it is too much just modify reps and time, but make sure you push yourself!)

Here is a quick workout that can be done at home without ANY equipment

Circuit 1:
15 Medium Stance Squats (legs hip distance or slightly wider apart)
20 Jumping Jacks
15 Crunches (don't ever pull on your neck)
15 Side Plank Raises (each side)
Complete 3 Rounds

Circuit 2:
30 seconds Mountain Climbers
15 Calf Raises (flex hard at the top)
25 Russian (Mason) Twists
Complete 3 Rounds

Circuit 3:
30 seconds High Knees
5 Slow Push-ups
30 second Plank
Complete 3 Rounds

Here is a picture of a Side Plank Raise and High Knees, click the links above to see Mountain Climbers and Russian Twist pictures.

Photo Credit: womenshealthmag.com

Photo Credit: sassyfitgirl.com

Work Up To It

Hello Friends! I had some requests about posting a workout for those who are beginners with working out. I do want to note that all of my workouts can be modified to fit your fitness level. To modify any of the workouts just simply decrease the time/weight/reps of any of the exercises. Go slow at first to get comfortable with the moves.
With that said, here is one that almost anyone should be able to do (if not then decrease the reps! Just make sure you are working hard). Exercise is not meant to be comfortable, but it also shouldn't be painful (as in joint pain and shooting pains). Make sure to breathe in and out with each move (inhale through nose exhale through mouth). Always keep your abs/core pulled in tight to protect your back.

Circuit One:
6-10 Slow Push-ups
10-20 Front Squats
20-30 Jumping Jacks
Rest 1 minute
Complete 3 Rounds

Circuit Two:
45 Seconds of  Front Punches (don't lock out your elbows, keep the arms strong, abs pulled in tight and slight bend in knees)
10 Lunges (each leg)
30 Seconds of Mountain Climbers
Rest 1 minute
Complete 3 Rounds

Circuit Three:
10-20 Plie (or Sumo) Squats
30 Second Plank
15 Crunches
Rest 1 minute
Complete 3 Rounds

STRETCH! And then you're done


You should advance fairly quickly from this one to my other workouts. If you have any questions/comments/requests let me know! ENJOY

To Do's and To Don't Part 2

Once again, sorry about the title :) I thought it might be nice for some people to have a quick guide to reference so here it is.

To Do's:                                                    

• Drink plenty of water
• Eat lots of vegetables
• Count Calories when starting out
• Move as much as possible throughout the day
•  Cardio 2 to 3 times a week
• Weight training/body weight 3 to 4 times a week
• Get plenty of rest
• Think positive thoughts
• Yoga
• Eat smaller portions
• Eat a well balanced diet with protein fats and carbs (just be smart about the sources!)
• Portion out snacks
• LOVE YOURSELF

To Don'ts:

• Drink pop and other sugary drinks (seriously, you need to kick that habit!)
• Eat lots of processed and packaged food
• Stay up late and wake up early (you need sleep!!)
• Sit all day
• Bring an entire bag of chips in front of you
• Sit and watch TV with a bag of chips/cookies/popcorn/other snack
• Think negatively
• Compare yourself to others
• Eat lots of fried food
• Eat out every week
• Eat from fast food restaurants
• Drink alcohol
• Eat too few calories (every person has a minimum amount their body needs aka Basal Metabolic Rate

To Do's and To Don'ts Part 1

Ok, so I know this title is not grammatically correct and technically doesn't make sense but I think it's funny and gets my point across.  Ever since I posted my progress pictures I have been receiving quite a few questions about HOW I did it. That is very hard to sum up in one blog post but I will do my best. If I don't accomplish it, then don't worry! I will post more :)

With that said, here we go!
First, drink PLENTY of water! Refer to this post for more info.
What do you eat? What diet do you follow?
I technically don't diet. I eat healthy. There is a difference. I find ways to make food that I enjoy healthy. And I eat the less healthy things I enjoy only every once in a while (not every day). I try to eat a well balanced diet that will get me the most NUTRIENTS. I am gluten free, dairy free, soy free and peanut free because of Celiac Disease and other allergies. I am not saying everyone needs to be gluten free but what I am saying is, I understand how hard it is to find things to eat. It takes thought, planning, and creativity. I would have to say that I basically eat a Paleo diet, but it is not 100% of the time. It is more like 75% of the time, because I sometimes eat rice, potatoes, and oats, and organic cane sugar (in small amounts!).

Do you count calories?
 I don't count my calories (everyday but I do a couple times a week  to see where I am at)
 If you are just starting out with this weight loss thing I would recommend counting calories for the first few months until you get used to things. This doesn't mean getting mad at yourself when you go over a little and it definitely doesn't mean starving yourself. Eating too few calories for long periods of time (long to me is like a week haha) is bad for your health and will actually slow your metabolism. Be smart, make good choices consistently and you will see improvements. I don't think it is good to completely cut out certain food either, unless your doctor suggests it. The body needs protein, fat and carbs! Where those come from is what will make the difference. Processed and packaged food is NOT the way to go. Try to eat instead fresh vegetables and whole grains (but limit the amount of grains cause excess carbohydrates do turn into fat). Anyway, watch what you eat, but don't become obsessed with it.

Ok now for exercise:
I workout 5 to 6 days a week. I schedule a time each day and I don't plan anything during that time. This is important to do! Because if you don't schedule a specific time each day then it won't get done. It's the truth, we are all too quick to put something in the way as an excuse to not exercise. Most days I workout in the morning before work and school, that way it is done and I don't have to worry about it the rest of the day. My schedule is busy with work and school so exercise can easily get pushed to the back burner if I am not diligent at making it a priority.

I alternate between circuit training or weight training and cardio. Both of which are important for overall health. If you aren't willing to lift weights then you won't see the results you want. Weight training is amazing and I have really grown to love it! I especially love combining weight training with body weight movements. If you follow the exercises I post then you will have a combination of weight training and body weight workouts.

I also do yoga. I feel like yoga is such a great way to strengthen your entire body (especially your core). It is also great for balance, coordination, stress relief and flexibility. All of which are important for preventing injury. Yoga is actually what brought be back to working out after being sick for a while because it was low impact and wouldn't make me feel like throwing up (which seriously happened every time I worked out for a while) I would still ride my bike when I was having some health issues but it was hard. Anyway, yoga is FANTASTIC! Find a Groupon for a place near you and start classes now :)

Get plenty of sleep! Don't compromise your sleep!

And to finish this post
If you have an office job or have a life that requires a lot of sitting I would recommend doing all that you can to move throughout the day. I have an office job that is in a building with stairs. I am on the first floor and whenever I go to the bathroom I run all the way up to the 5th floor and back down. I park at the back of the parking lot farthest away from the building so that I can walk (if you work somewhere that is not safe then don't do that). I also do some at the office desk stretches and movements haha, I seriously do. I will do another post about that. Just note that these suggestions don't substitute exercising.

The End. Now go out there and be active!

My Not So Over Night Change

Hey there friends! I hope you are enjoying the workouts I am posting :) If any of you have questions or special requests please don't hesitate to ask! I want to do all that I can to help us on our journey towards being fit. Remember that your mind is your most powerful tool, you need to visualize the results you want and not become discouraged if it doesn't happen right away. It took me over a 1 year to shed 30lbs. There were definite ups and downs along the way, and I wasn't always diligent. But I know that we can do it if we keep going!

My change did not happen over night. I repeat, my change did not happen over night! I lost the first ten lbs very quickly, but then I felt like I plateaued and it took a couple months before I lost the next ten lbs. This last ten I lost has taken the longest. I would constantly fluctuate up and down 5 or so lbs and it was quite frustrating. Like I said, I wasn't always diligent, but now I have changed my mindset from "I need to lose weight" to "I want to be fit and healthy". With that change it is amazing to me how much more fun it is! It is still hard and it still takes constant effort, but I love it now and I love me.

So, I guess my advise to everyone is to change your focus. Change your focus from wanting to be like someone else and wanting to be the same size as someone else, to "I want to be the best me I can be." We are all different and we all have weights and sizes that are healthy for us, but the most important thing is whether or not you are trying. If you are trying everyday in some way to be healthier, then you are making progress! Please don't expect habits, size, and energy to change over night, because it won't! Change will happen, but it has to start with your attitude and your outlook. We can do this together, because we love ourselves and we know how important we are.

Me at 168lbs

Me at 133 lbs

Leg Burner

Hello Again! I wanted to share another workout I have done recently that made my legs BURN, in a good way of course. Check it out and let me know what you think! Also, I added pictures below the workout this time. Please scroll down to see what some of the less known ones are :)

Set 1:
20 Plie Squats with a weight of some sort (I use a kettle bell)
30 seconds of Star Jumps
10 Sideways Lunges (each leg) with a weight
Rest 1 minute
Complete 3 rounds

Set 2:
30 lunges with a weight
15-25 Scissor Jumps (always aim for higher but don't compromise form)
Rest 1 minute
Complete 3 rounds

Set 3:
20 Stability Ball Crunches
30 seconds Mountain Climbers
20 bridges or leg raises depending on what you want to work
Rest 1 minute
Complete 3 rounds

End with a jump rope interval 
Jump Rope for 1 minute
Rest for 30 seconds
Repeat 4 times

STRETCH to finish!

Pictures:

Scissor Jumps or Jump lunges

Star Jumps

Mountain climbers