Plyometrics and Arms

Get ready to sweat!

**For any of the workouts that are new or that you don't know, just click on the word and it will send you to a picture or a video description.**

Round One:
Dumbbell Press 12-15 Reps
Close Grip Push-ups 5-10 (slow and controlled)
Skullcrushers 12-15 watch video here. You can use dumbbells or kettle bells and you can do them one at a time
Rest 30 seconds to 1 Minute

Round Two:
Lunge Jump 10-20 reps
Squats Jumps 5-10
Mountain Climbers 30 Seconds
Tuck Jumps 10-20 Reps watch video here.
Rest 30 seconds to 1 Minute

Round Three:
Bent Over Lateral Raise 10 Reps

Close Grip Chest Press 10-15 Reps
30 Seconds High Skips
Rest 30 seconds to 1 Minute

Repeat Entire Circuit 3-4 times

If you still have some juice in you after this one go over to my ab workout and complete that one :)
DONT FORGET TO STRETCH!!!

All About Those Legs

It's been kind of a crazy past couple days but I have been trying to still workout. Here is the one that I am going to do tonight when my husband gets home :) Good luck and let me know what you think!

Side-note: My little Charlotte has been eating like crazy the past couple days and I feel like I can't keep up! I am having to eat constantly. I try to eat healthy fats and lots of protein along with whole food carbs. It's just crazy. If any of you have some tips on how to keep up, let me know! Thanks:)

Today is all about those legs!! Get ready to feel the burn and make sure to keep good form. This is also a great workout to begin with 15-20 minutes of a HIIT workout by either running, biking, jump roping or using and elliptical (follow link to lean more about HIIT and why I do them). 

Round One:

Step Ups 15-20 each leg 

Side Step Squats 15-20 each side

Romanian Dead-lifts 15 reps (to learn how watch this video from bodybuilding.com) you can also use dumbbells or kettle bells or even start out with a broom if you are really new to them :)

Repeat 4 times

Round Two:

Reverse Lunge (to make it more difficult do it off a platform) 15-20 each leg

Plie Dumbbell Squat 20 (do a plie squat while holding a weight)

Ankle weight kickback 15-20 reps each side

kick backs

Jump Squats 5-10

Repeat 4 times

Don't forget to stretch and share this with your friends :)

Reverse Lunge

Strength Training and Some Yoga

Thank you to everyone that viewed my last post :) I really appreciate it and I hope it was helpful! I know how exhausting motherhood can be, and we often times put our own health on the back burner, so I really hope these exercises will help you.

I bet a lot of you, like me, have a hard time finding a time to do the workouts. I have found that doing it during one of Lottie's cat naps is best for us. If she wakes up I just hold her on my rest periods, and when I get more strength I will be able to hold her while I do the lunges and squats (that's an option for some of you that have already been working out for a bit).

What are some times/ways you have been able to work exercise into your schedule?

I know it can be hard, but lets keep with it! Today is toning/strength training workout. I hope you like it!
*Always remember that good form is the most important thing!!
You can start and finish with the yoga poses below.

Round 1:
5-10 Pushups, quality over quantity
10-15 Bicep Curls, use a good sized weight
10-15 Tricep extensions
Rest 1 Minute
Repeat 3 times

Round 2:
30 seconds Jumping Jacks
10-20 Narrow Stance Squats
30 seconds Mountain Climbers, see how to here.
Rest 1 minute
Repeat 4 times

End with some yoga stretches such as these (try to hold each one for 30-45 seconds)

Starting Over After Having A Baby

Hello there everyone!!
I know it's been quite a while since I wrote a post and I apologize for that! As some of you may know, I recently had a little baby girl. She is 3 months old now and so much fun! I didn't have any energy or time to write, but since I have been asked by a few people when I am going to start blogging again, I figured I should probably do it :). Plus, it will give me more motivation to workout.

Charlotte

Let me tell you, working out after having a baby can be tough. It kind of feels like I am starting all over again with my workout goals. It's ridiculous how weak I am! But that is all going to change now. I am hoping we can all set some goals and work hard to be healthier and more fit.

Now like I said, I am much weaker, so my workouts are going to be easy for some of you. Just remember that you can always add more reps and weight to any move that I do.

Post Baby Workout 1

Warm up for 3 minutes

Round 1:
20-30 Walking Lunges
10 Wide Stance Squats
5 Jump Squats
Rest for 1 minute (very important)
Repeat 2-3 times

Round 2:
1 minute step ups (I step up onto my kitchen chair and I make sure yo switch which leg I step with at 30 seconds)
45 Seconds Knee Ups
Rest 1 minute
Repeat 3 times

Round 3:**
Plank until failure
Crunches until failure (make sure not to pull on your neck)
Rest 1 minute
Repeat 3 times

Make sure to stretch really good and you are done!


**Make sure to check if you have diastasis rectus. If you do, it is very important to fix it before you do these abdominal exercises. To learn how to fix it and to check if you have it go here.

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