Monday, February 20, 2012

You are what you eat!

It's true! You are what you eat! So here are some yummy & healthy meal ideas. Who says healthy has to be bland?!

Breakfast Ideas:

Cook an egg inside of a pepper slice! You can use just egg whites to make it even more healthy.

My most favorite breakfast is a bowl of steel-cut oats! I like to sweeten mine with a drizzle of honey. Then I top it with nuts, dried fruit, & cinnamon. Very filling!

I saw this idea on Pinterest. So many options for this! Here is the recipe. Of course, substitute the unhealthy for healthier options :) Instead of ham, do turkey bacon. Use fat free cheese. Add in fresh veggies. Get creative!

I also like to make a fresh juice in the mornings. Here is one of my breakfast juices before it hit the juicer. Carrot, star fruit, apples, and plums.


Lunch & Dinner Ideas:

Whole wheat mini pita pocket. Instead of mayo, I spread humus (or you could use avacado) and added fresh baked chicken, sprouts, & baby spinach. A side of cuties.

Whole wheat tortilla, humus, grilled sirloin, sprouts, & tomatos.

Baby spinach, spring mix, topped with slivered almonds, corn, beans, tomato, & a light dressing. YUMMO & super filling!

This turned out pretty good. It was one of those days when I stared in the fridge for like 5 min. and nothing was sounding good. So I came up with this...chopped avacado, chopped baked chicken, & fresh pico de gallo. You could add it to a wrap, bread, crackers, or eat it like this. It was good! Even my toddlers were asking for more ;)

This shrimp taco recipe came from Better Homes and Gardens. I love shrimp/fish tacos! Click here for the recipe!

Snack Ideas:

Baked apples are a great sweet treat! Found this recipe on Pinterest. Click here to see the directions!

Fresh made popsicles! So easy to do, kids will even enjoy this :) Just add fresh fruit and a light fruit juice (grape or apple) to a mold. Freeze. Remove and enjoy!


Another great idea I found on Pinterest (perhaps I have a slight obsession with that site) How to make these dried strawberries:
  1. Halve or quarter the strawberries, depending on their size; place on a baking sheet
  2. Dry in the oven for three hours at 100° C / 210° F.

And of course, for any meal or snack, I'm a huge fan of chocolate Shakeology! It feels like I'm cheating but I'm not :) So many options for mixing it, but my go to recipe is with ice & dark chocolate Silk Almond milk. I have made "fudgesicles" from it as well. My toddlers LOVE them! Heck, mommy loves them too.

So there you have it! Healthy food can be delicious. Don't be afraid to experiment with flavors, combos, & spices! You may just find you like "health" food ;)

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Friday, February 17, 2012

Hide your scale! It's evil!

Everyday it seems I get people asking me what they are doing wrong. They say they eat all the right things, they work out and yet the scale won't move or even went up!
Please do this for me....go get a red maker. Draw circles on your scale, like a target. Now, go get some practice in at the shooting range! Seriously, the scale will drive you crazy.
Just go by photographs, your measurements and how your clothes are fitting.
Here are some great visuals below...




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P90X2 Workout Schedule

P90X2 Daily Schedule:

Phase 1: FOUNDATION (3-6 weeks)
Day 1:  X2 Core
Day 2:  Plyocide
Day 3:  Rest of X2 Recovery + Mobility
Day 4:  X2 Total Body & X2 Ab Ripper
Day 5:  X2 Yoga
Day 6:  X2 Balance + Power
Day 7:  Rest of X2 Recovery + Mobility
Phase 2: STRENGTH (3-6 weeks)
Day 1:  Chest + Back + Balance & X2 Ab Ripper
Day 2:  Plyocide
Day 3:  Rest of X2 Recovery + Mobility
Day 4:  X2 Shoulders + Arms & X2 Ab Ripper
Day 5:  X2 Yoga
Day 6:  X2 Base + Back & X2 Ab Ripper
Day 7:  Rest of X2 Recovery + Mobility
**ADDITIONAL OPTIONS:
V Sculpt & X2 Ab Ripper switch in Day 1
X2 Chest + Shoulder + Tris & X2 Ab Ripper switch in Day 4
Phase 3: PERFORMANCE (3-4 weeks)
Day 1:  P.A.P. Lower
Day 2:  P.A.P. Upper
Day 3:  X2 Yoga
Day 4:  Rest of X2 Recovery + Mobility
Day 5:  P.A.P. Lower
Day 6:  P.A.P. Upper
Day 7:  Rest of X2 Recovery + Mobility
Recovery Week (to be done when needed)
Day 1:  Rest of X2 Recovery + Mobility
Day 2:  X2 Yoga
Day 3:  Rest of X2 Recovery + Mobility
Day 4:  X2 Yoga
Day 5:  Rest of X2 Recovery + Mobility
Day 6:  X2 Yoga
Day 7:  Rest of X2 Recovery + Mobility



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Wednesday, February 15, 2012

Ladies, don't be afraid of weights!

Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. Here are a few more good reason to lift weights! 

1. Increased Metabolic Rate - Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.
 
2. Strength training prevents and fights osteoporosis.
 
3. Increase in your lean muscle mass. You will not get big and bulky by strength training! You simply do not have enough testosterone in your body. For every pound of lean muscle mass that you have, you burn 35-50 calories per day! If you have 10 pounds of lean muscle mass then you burn between 350-500 calories. If you have 20 pounds you burn between 700 and 1000 calories per day! This is one of the biggest benefits of strength training for women.
 
4. Helps with injury prevention! Strength training strengthens our muscles and tendons. The stronger we are the less chance of an injury. This is especially important as we grow older.
 
5. Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.
 
6. Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today. Heart disease is one of the highest (if not the highest) killer of women in America every year.
 
Plus on top of all those reason, you will look better which in turn makes you feel better :)

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Sunday, February 12, 2012

Shakeology featured in Business Week!

The world is catching on to the goodness of Shakeology! Oprah featured a 10 page article last May in O Magazine about it. Now Business Week has a great article about Shakeology.

Here is the link:
http://www.businessweek.com/magazine/the-adventures-of-superfood-man-01262012.html?chan=magazine+channel_features

Tuesday, February 7, 2012

No Excuses!

Do you find that you make excuses to not workout? What is your excuse?

 Each day there are many people out there who have every excuse in the world to not get it done, but yet they do! Be thankful you have both legs and both arms & go out and use them! I can show you a few people who would love to have yours!!! So go out there and make today count :)



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Monday, February 6, 2012

Shakeology No Bake Protein Bars!

Here is the recipe, I didn't use bee pollen or the cacoa nibs. I just used what I had on hand. I did add a dash on cinnamon and a tad bit of vanilla to mine. They turned out very tasty!



Shakeology No-Bake Protein Bars:

2 cups cooking oats
1/3 cup natural peanut butter
2 scoops Chocolate Shakeology
2 scoops whey powder (vanilla or cookies and crème work best)
2 tbs flaxseeds ground
2/3 cup water
1 tsp bee pollen
1 tsp cacoa nibs
1 tsp honey
1 tsp chopped peanuts

Mix all ingredients together. Add a dash more water if needed and place in a wax lined pan. You can also spread a thin layer of peanut butter on top and sprinkle with chia seeds. Place in freezer for 30 minutes and cut.


http://www.awesomeshakes.com/ to get your bag today!

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