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Last Two Weeks of Month 4! And Weekly Recipes!!

Good Afternoon!

How is everyone? Lately around here, in Washington, it has been a wintery scene out of a picture book. Frosty mornings and beautiful, blue, sunny, skies during the day; can’t treasure it enough I tell ya!

Alright, enough of the chit-chat, how about with discuss how month four is going. Are you easing back into this program after the holidays or are you feeling like those Christmas cookies you just should have said no to? It is ok, that is the past, and you do not live there. So, keep moving forward step by step and realize your goals are within reach if you just keep your mind in determination mode and surround yourself with everyone’s positive motivation.  As far as training goes, here is the last two weeks of month 4:

For the remainder of this month, keep up on the 40 minutes of cardio activity three times a week and continue with the same toning exercises. That means 3 sets of 15 abdominal exercises, 3 sets of 15 pushups, and 3 sets of 15 squats. You also will be doing 3 sets of 15 bicep curls and 3 sets of 15 triceps kickbacks. Then increase your chest presses to 2 sets of 15.

Are you keeping track of all this? I sure hope so. Having something to glance at to see how far you have come is a comforting reason to keep going; it also is nice to know that you are changing the person you are into one healthy and confident person.

So now I did want to share a quick side note on something I saw the other day and wanted to share with you. So, have any of you tried lemon water, lemon juice, or just plain lemons? I am sure you all have, so I wanted to remind you why you should include this in your diet every day, even if it is as simple as waking up and drinking a warm glass of water with lemon juice squeezed in it!

Lemon juice is well known for its antioxidants and anti-cancer properties in the centuries past. It also, helps with several of these great uses:

  • Your immune system will thank you for the boost you will get
  • Your digestive system will also thank you for aiding it in the right direction
  • Your brain will thank you for the increased concentration
  • Had a long night out with friends or taking a lot of supplements? You better believe it will help your liver and kidneys
  • Ah yes, your hunger will thank you, it suppresses appetite
  • Your good ol’ ticker will jump for joy as it aids in preventing heart failure
  • Nasty cut? Well it helps wounds to heal faster
  • Need a clean out of toxins? Well it helps the body to remove toxins
  • Speaking of toxins, have an infection? Just like the toxins and wound healing, it helps fight infections
  • In cold/flu season? You better believe that it helps in the cough and cold department
  • What about asthma? Yep, it helps with that too
  • It also can help those struggling with nausea, vomiting, and travel sickness
  • How about those stubborn annoying acne problems, yep it aids in that too
  • And finally, how about the shine and strength to your hair, it helps with that too

So you see, something simple as lemon juice in warm water right when you wake up or lemon juice in your water during lunch can deliver numerous benefits you cannot just simply pass up!

I also wanted to throw in a quick workout just to keep you all on your toes and trying new things. How about some body weight exercises for every body part?

Try this 2-4 times through with high reps 25-50. If you can, do it for time, GO HARD OR GO HOME!

  • Push-Ups
  • Star Jumps
  • Bicycle Crunches
  • Pull-Ups
  • Bridge
  • Plank Twists

Don’t forget to keep your water and towel handy; AND DON’T FORGET TO BREATHE!

Alright, now that you have some nutrition information and a workout installed in your brain, let’s carry on to my favorite part of the blog. Weekly recipes and what Kylan and I have been up to!

Breakfast:

This recipe is kind of out of the ordinary; for a breakfast item, but take a walk on the wild side and try it anyway! Combine ¼ cup nonfat Greek yogurt, 1 tbsp. white wine vinegar, and ½ tsp. caraway seeds in a small bowl. Toss together ¼ cup diced pineapple, ½ shredded carrot, a couple sliced and diced pieces of ham and ¼ head Napa cabbage, thinly sliced. Dress vegetables with the yogurt mixture and roll up in a whole-wheat wrap.

Lunch:

Hungry for a sustaining lunch idea? This one certainly will give you the energy to continue your day along with curing that hungry tummy you have groaning. Preheat the broiler and bring a small pot of water to a boil. Add ¼ lb. chopped asparagus and ½ cup orzoto the pot. After 3 minutes, remove only the asparagus and continue cooking orzo according to package instructions. While orzo cooks, season 5 oz. salmon filet with salt and pepper (or other desired seasonings) and broil for 5 minutes, or until opaque throughout. Meanwhile, whisk together ½ oz. crumbled feta, ¼ tbsp. chopped dill, ½ tbsp. lemon juice, ½ tsp. olive oil, and pepper (or other seasonings) to taste. Flake the fish and toss together all ingredients. Yum!

Dinner:

This is a quick and easy dinner idea, I know many of you have very busy schedules and sometimes it’s nice to only take a few minutes to throw something together. Cook 1 serving corkscrew pasta according to package instructions. In a bowl, combine ½ tbsp. balsamic vinegar, ½ tbsp. olive oil, and 1/8 tsp. celery salt. Stir in ½ can flaked white tuna, 1 chopped scallion, and ¼ cup halved grape tomatoes. Drain the pasta, rinse with cold water, and toss with the tuna mixture. See.. Quick and easy yet protein packed. You may also toss in a cup full or two of frozen veggie mix while cooking the pasta.

Ok folks! The time is now! Here is what Kylan and I have been up to!

First, as usual, we have our prep-cook nights. These two dishes where delicious chicken dishes with simple ingredients found just in the refrigerator. On the left is chicken breasts topped with pepper, garlic, fresh mini apples and drizzled with a little apple juice and lemon.

The second dish was pork chops topped with carrot slices, fresh cherry tomatoes, a can of roasted garlic diced tomatoes, pepper and again drizzled with a little apple juice.  They both turned out very moist and yummy! Kylan approved!

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This is one of Kylan and I snacks we tend to have before bedtime. A mix of cottage cheese, egg whites, tuna, cucumbers, sweet peppers and drizzled with honey. It definitely is a good night time snack for refueling; sweet and a little spicy.

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Take a time out for this sweet and cute little man showing up his mommy with his skills in the weight training department!

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And, sometimes you just got to take time for a big breakfast sandwich or a breakfast mini burrito with strawberries! Mmmmm!

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And finally, don’t forget to add lots of color to your diet. Check out this delish salad! Spring mix, sweet peppers, mixed veggies, broccoli, apple and a little cranberry dressing!

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Making Time is Necessary. And Your Weekly Recipes!

Alright folks, so the first week back into your fitness and nutrition journey after the holiday season, well my dying burning question: HOW ARE YOU DOING?!! Are you overwhelmed again? Or have you been sticking to your plan and slowly improving? In any case, I hope that you still know that if you believe in yourself the change will happen. It will be challenging but if you are not taking that first step and challenging yourself then what are you doing to make that change and how do you expect to change if you don’t put the effort in? Just remember no one else can do this for you, yes the tools are there and the help is there, but you are the one that has to put everything you can into it and morph into that beautiful butterfly you are and gain what you really want out of it not what you stand to lose. Think about that; the confidence, the sexiness, the life lesson, the value in yourself, the friends, the community, and the lifestyle worth living, all of it is what you will gain. Take a moment and really write it out in front of you, your goals, what you want to see, what you want to gain, and how to get there. Make it your priority and you will be surprised how fast the motivation will sneak up into your life every day and how fast you will encourage yourself to your own success.
Now, for a little nutrition talk. How is the meal planning coming along. Are you following up on some of the ideas that I have posted? Has any of it helped? Are there any suggestions you can give me to really help you get on track with your nutrition or are we just talking the lack of time to prepare and willingness? How about this; here is a common statement among many people looking to get healthy, or start a new lifestyle.
Statement:
I’m too busy to cook and I end up eating a lot of fast food, although I try to order healthier options. I realize that I do want to eat better, but the reality is that I don’t have a lot of time to cook or bring foods with me to work or outside of home. What can I do?
Answer:
First off I would like to ask do you cook meals at home at all? If yes, then next time you are cooking your dinner, throw a couple extra chicken breasts (or other proteins) on the grill or in the oven and make a little extra of the side dish you are preparing and Tupperware it up just like you would for left overs and you will be amazing that you just created at least two extra meals for yourself for the week. Now, I do want to tackle the eating out. Eating out is fine once and a while, there are plenty of restaurants that have healthy options available and even have nutrition guides to help navigate you to their best options, but remember having a fast food diet is not the key to happiness nor the key to a slimmer waist line. It’s all about timing and prioritizing your life, if it is important to you to make this change in your life, then you will do it and succeed at it. Will it take a while? Yes. Will you fail? Sometimes, but don’t look at it negatively and keep it positive and learn from your mistakes rather than dwell on them. Remember you have a body that is made primarily of food, so consider how you can invest a little more time in nourishing it. I encourage you to demonstrate self-love by deciding that it’s okay to take the time to seek out healthy nutrition. It is all about believing in you and dedicating your time to YOU and YOUR LIFE. The time is now, so why not? No more excuses. Remember you have all the tools in front of you, use them and ask for help.
So, now onto the weekly recipes and fun Kylan and I have been up to!
Breakfast:
Have time for a quick scramble? Try this one out for a change. In a pan put a little olive oil or coconut oil over medium-high heat, scramble 3 egg whites, a small handful of spinach leaves, some black beans and pre-cooked lean meat of your choice . Season it with pepper or your desired seasonings. Wrap mixture in an 8-inch whole-wheat tortilla or top a whole wheat slice of toast and finish it off with salsa and avocado.
Lunch:
Since we are all about the quick and easy; yet satisfying, try this lunch idea out! Grab a whole-wheat pita and spread one side with 2 tbsp. hummus. Add 1 large roasted and sliced ( you may opt for it to be fresh, cold and crisp) red pepper, 1 tbsp. crumbled feta, 1 tbsp. black olives, a few slices cucumber, and a small handful of mixed greens or baby spinach. Drizzle with balsamic vinegar, olive oil and black pepper if you prefer and enjoy!

Dinner:
Thinking hot and spicy to really get that metabolism going? Heat 1 tbsp. olive oil or coconut oil in a pan over medium-high heat. Add 1/8 tsp. crushed red pepper and ¼ sliced and diced onion and cook for about 4 minutes. At this point you can add fresh garlic if you want, do use a garlic press for this option and one clove. Add ½ a red bell pepper (again sliced and diced), ½ cup zucchini and squash (sliced and diced; yet again), and ¼ cup corn (fresh, frozen or canned) and cook for a good 5 minutes. Add ¼ lb. shelled and de-veined shrimp and cook until shrimp are pink in color and opaque. You may top with avocadoes and salsa if desired! Or even lay it in a bed of steamed brown rice, quinoa, or white rice.
How about that? Sound good? It is my favorite time again, here is what Kylan and I have been cooking up!
As usual our week always involves a little prep-cooking. We decided on a little steak and pork chops smoke grilled with a couple sweet potatoes rubbed with coconut oil and garlic.

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Of course, Kylan loves putting together his dinners so why not have a little fruit on the side and a pudding with sprinkles as a desert? Haha.

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Next, since the rainy days are usually the best days to cook a crockpot meal we decided on a pot roast with sweet potatoes, onions, and carrots. Yes it was simple and delicious!

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And as I am sure you know by now, I love to make Kylan laugh and enjoy special treats, I surprised my sick lil’ guy with some “car” pancakes! Check them out!

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Well, there you have it. Just a simple and sweet moment in the life Kylan and I live. Do not forget to surround yourself by the positives in life and really take time for a laugh or two a day. We do! 🙂

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Step into the Personal Side of Life..

Good afternoon folks!

I wanted to take a moment from my fitness and nutrition updates blog and write about something a little more personal and hopefully you too can relate and understand just like I have. Yesterday I took a moment and sat down with my dad, something I recommend many of you to do, is to sit down with your parents, grandparents, family, or people whom you look up to and admire and really listen to what they have to say. Now, I know sometimes we don’t always want to hear the words that come out of our parents or families mouths, but this time I have got to say I enjoyed every bit of the 4 hour conversation. In my younger years (yes I know I am not that old) I would say yes mom, yes dad, whatever and then go do my own thing because I always knew best, not that my life hasn’t ended up horrible or anything but there are certain points in my life that I know look to further understand and gain strength for. So with that I want to say, take the time to really evaluate your life, look at yourself and your family now and if you have the ever burning question in your head of “is this really where I want to be or can I finally take the time to change it,” and sit down and write it out on a simple piece of paper and really look at your life as it is now and the future with all your true priorities honestly straight in front of you. This will begin your journey into a self-help kind of situation and lead to great changes for true happiness and a life worth living. You can use this for just about any priority in your life; whether it is making more money, getting a healthier life style, creating a happy home, etc. the list goes on. Let me share a few last reasons on why this is important then I will catch you up on your weekly fitness and nutrition journey!

  • Self-help is empowering. Developing a self-help plan keeps you in control of your own destiny leading you into all aspects of your life and is emotionally satisfying by looking into the issues on your own; creating a feeling of being a responsible and capable adult.
  • Self-help means creating an effort with a plan to show your strengths and weaknesses, and reflect your personal choices about how to best address your specific issues.
  • Did you know that self-help makes other people feel good about you?  Your decision to gravitate towards self-help provides some assurance to other people who may be upset or disappointed with you because of your issues that you are working on and taking steps to overcome them. People always like the “proof in the pudding,” so when challenging yourself, you are challenging them to really see your true colors in a good way.  Meaning, your self-help efforts will be noticed and appreciated by those people around you who care about you or count on you. Everybody has someone; even your children need this from you.
  • With that last statement, this follows. You become a role model. If you have children, your pursuit of self-help is an excellent way to teach your children to be self-sufficient and capable when they grow up. Or even among your friends, before they may not have to courage to say something to you about you or them, now that you have taken initiative they may too and the relationship can grow strong and healthy.
  • Self-help really honestly creates a better, wiser person in yourself and throughout your life in all aspects. By increasing your self-awareness capabilities, your efforts can help you learn to recognize all kinds of problems before they occur, while occurring (to be fixed) and even after an event (it won’t happen again). As your ability to see things as they are, rather than how you would like them to be increases, you’ll find yourself willingly able to be your own best adviser, steering yourself away from bad decisions and towards good ones without hesitation.
  • As your path down self-help succeeds and you become that better and wiser person, the time you may have spent in therapy, counseling, or even running away from situations hoping they will automatically go away or get better becomes a thing of the past and you can truly wake up and enjoy the life you are leading because you have saved that time and effort and corrected it yourself.
  • Let’s face it one of the biggest perks of self-help is the fact that if you don’t want people knowing, it is all private and you can do it by yourself in the privacy of your home, car, office, ect. It is your time and your business, not anyone else’s. Of course, as the days go on and people notice a bounce in your step or a change in your life they will ask and in return you can share this one secret, it is called self-help.
  • Last but not least, self-help is a very inexpensive way to changing the person you are now and getting you to the person you want to be. Go ahead and check out your local used book store; cheap, easy, helpful books there.

Alright so that’s my blog for today. I figured I would share a little insight in my life and let you know that I am just as human as everyone else, so don’t be afraid to speak up and talk to myself or others, the help is here and there just waiting on you to ask.

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Month 4 has Arrived! Do You Have Resolutions?

Happy New Year Folks!

It is that time of the year again that everyone chooses a resolution and attempts to make it last to the end. I want you to keep this in mind when you are making your resolution. Resolutions are only dreams unless you succeed at them. To succeed at it means you set a goal and were dedicated enough to achieve that goal. So why not turn your dreams into goals and really stick to your guns with this one and see it all the way through? If you need help, help is always out there, just remember take the time to ask and listen. I will be here to make sure you obtain that goal!

With that, tell me about your fitness and nutrition journey. How successful have you been in the last three months? How are you feeling? Almost half way to your goals? What about that special day?  Weigh yourself and take your measurements, by now you definitely should notice some changes. If you haven’t noticed any changes do feel free to speak with me and let me adjust your plan so that we can keep you committed and meet your goals. But really, you should be congratulating yourself; you doing it and sticking to it.

Month 4!

This month will definitely be a good improvement in challenging your strength and endurance. We will keep your cardio activity going at 40 minutes three times a week. How are you doing endurance and heart rate wise? Getting a good sweat? If not, try picking up your pace and getting a longer distance in or improving your intervals by decreasing your rest time and increasing your speed time. Just some ideas; but, you really need to make use of your cardio activity. Remember you cannot see all the hard work you’re making towards your muscles and toning if you don’t uncover it with losing the fat sitting on top.

As far as the toning exercises for the first two weeks in month four, increase them! You will be doing 3 sets of 15 abdominal exercises, 3 sets of 15 pushups, and 3 sets of 15 squats. You also will be doing 3 sets of 15 bicep curls and 3 sets of 15 triceps kickbacks. Then introduce your last exercise; 2 sets of 10 chest presses.

How To

Chest Press:

Instead of push-ups you can try the chest press with weights. Lie face-up on a bench, with knees bent or feet on the floor, spine relaxed. Press a body bar or free weights from your chest toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball.

Not bad for the start of the New Year and into month four of your program is it? I sure hope not, but if you are struggling and need any questions answered or different ideas for workouts, again I am here to help, get at me! 🙂

Alright now for some recipes! Now that the holiday season is over, time to straighten our cupboards, refrigerators, and bellies back out.

Breakfast:

In a hurry? How about a healthy warm cookie to start your day. Yes that is right a cookie. Check this out! In a microwave-safe bowl, combine ½ cup oats, ¼ cup liquid egg whites, 1 ½ tbsp. brown sugar or honey, 1 ½ tbsp. whole wheat flour (or flour substitute), ½ tsp. vanilla extract, ½ tsp. baking powder, 2 tbsp. raisins (cran-raisins or any other dried fruit you desire), and cinnamon to taste. Flatten half the mixture into the bottom of the bowl and microwave for 45 seconds. Pop cookie out of the bowl and repeat with second half of mixture. Pair it with hot tea or coffee and your good to go!

Not thinking cookie is best idea for breakfast? Try this. Combine ¼ cup quick-cooking oats and ¼ cup pumpkin puree in a microwave-safe bowl. Cover with plastic wrap and nuke for 20 seconds. Let sit for 10 minutes. Meanwhile, combine ½ cup plain nonfat yogurt (greek if desired), 2 tbsp. honey, 1 tsp. lemon zest, and 2 tbsp. sliced almonds in a separate bowl. Stir yogurt mixture into the oat mixture and enjoy. You may also add fresh fruit on top and pair with your hot tea or coffee!

Lunch:

This is an easy yet satisfying lunch idea. Combine 2 tbsp. nonfat plain Greek yogurt and ¼ tbsp. curry powder. Add ½ cup roasted chicken (diced), 1/8 cup red onion (diced), ¼ cup grapes (halved), and 1 tbsp. cilantro (chopped). Serve atop a large handful mixed greens. Not a fan of curry? Add whatever seasoning suits your taste buds and you are good to go! This is an easy one to prep for your week of on the go lunches by the way!

Dinner:

Though, this time of the year it can be tough to get fresh salmon, it still is a good idea to add fish into your diet once a week or couple of weeks. Plus a good way to switch up the meal options you are preparing weekly! Try this out for a change. Preheat the broiler and combine ½ tbsp. honey with ½ tsp. soy sauce (aim for the less sodium one). Season 1 5-oz. salmon filet with salt and pepper and broil for five minutes. Drizzle with honey-soy sauce and broil an additional 2-5 minutes. Serve with microwaveable rice, quinoa, wild rice, or sweet potatoes and your mixed veggies!

Ahh, my favorite time of the blog, besides knowing how you all are doing, our own recipes time with Kylan and I!

Alright over the holidays we made all kinds of goodies including gingerbread people! Here is Kylan working really hard on his very own gingerbread person!

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While he was doing that I prepared crispy chicken. That included breading some chicken breasts with savory seasonings, whole wheat flour and egg whites.

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Later I decided to make a sandwich out of the prepared crispy chicken breasts, pairing it with a couple slices of ham and avocado! It was yummy, even Kylan enjoyed it!

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A common thing around our house is snacks. Here is a very simple but healthy snack that Kylan put together himself, of course I did help with the cutting and preparing but he decided on the food options himself. I say it was a good plate full of energy foods! He certainly is learning quickly!

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As a treat once and a while, Kylan gets to prepare his own pizza, exactly how he wants it. His new favorite is duck sausage and ham with tomato sauce and of course cheese! At least he gets a good helping of lean protein, right?!

Then back to the baking part of our holiday season. Here we made special spice cake cupcakes! It was a blast to make then, and even better, knowing they turned out a success!

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Who doesn’t enjoy breakfast at any time of the day? Well one of Kylan’s favorite breakfasts has to be homemade French toast with frozen strawberries melted on top and eggs. Oh yes, Bentley (our pup) doesn’t mind breakfast anytime either!

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Finally, for a Christmas party we put together just enough appetizers to fill your belly up, yet making you want more!

Here are portabella stuffed mushrooms with crab, lobster, cream cheese, pepper, garlic, and parmesan cheese. (This picture was taken before they were baked.)

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Easy homemade chip or vegetable dip made of cream cheese, fresh garlic, pepper, and cottage cheese. Seriously, you will want to eat the whole bowl if you tried it!

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And we also made deviled eggs. I am not a fan so I forgot to take a picture! Lol! But it was a success and well worth our time to make people and their tummies happy!

Alright, so does that catch you up a bit in the kitchen world of Kylan and I? I sure hope so, until next time, keep your goals in success mode and your minds in dedication mode! Remember I am around to help with your resolution needs!

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Happy Holidays Y’all; End of December Wrap Up!

Happy Holidays y’all!

Hey! It has been a while since I have blogged but have no fear I have not forgot about you all! Just a wee bit busy! I think it is ‘Tis the Season for that right? Anyway I wanted to check up on how everyone is doing with their programs and healthy choices this month. Feeling good about your decisions and workouts? If so-so it is ok, you have the rest of the month to get back on track and hit full speed into the new year. So with that, here are just a few tips for the rest of this month. I apologize for being late on week three, but finish strong with week four!

Now, for the third and fourth week of month three you will be keeping your 40 minutes of cardio activity three times a week, but again increasing your toning exercises. This means 3 sets of 10 abdominal exercises, 3 sets of 10 push-ups, and 2 sets of 10 squats. You also will add on a couple new toning exercises these last two weeks of month three. They include 2 sets of 10 bicep curls and 2 sets of 10 triceps kickbacks. These I do prefer you to have your hand weights ready.

How To

Biceps Curls:

Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Or you may choose to turn the palms towards each other and lift and lower the weights creating a Hammer Curl; which also works the biceps along with the rest of your arm and shoulders.

Triceps Kickbacks:

Hold a weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor. Bend the knees if needed and keep the abs engaged to protect the lower back. Begin the movement by bending the arms and pulling the elbows up to torso level. Holding that position, straighten the arms out behind you, squeezing the triceps muscles. Bend the arms back to starting position and repeat.

How does that sound? Pretty simple, you just are adding a couple additional moves to your weight training and cardio workouts. I hope that you are enjoying this program and as always if you have any questions let me know! Thank you y’all!

Ok, let’s catch up on some nutrition now. During the holidays it can be tricky and tough to fight the temptations around you but do not forget to check out the tips that rippednfit.com have for you to help keep your mind, body, and goals on track!

http://www.rippednfit.com/nutrition/5-ways-to-stay-fit-while-attending-holiday-parties/

http://www.rippednfit.com/nutrition/5-tips-for-a-successful-cheat-meal/

http://www.rippednfit.com/everything-else/6-ways-to-stay-fit-during-the-winter/

Did you check out those links or the website? Well you should, it will help steer you in right direction for holiday parties, cheat meals you may cave into, and staying fit during the winter days!

Now, as far as what we have been up to.. Let’s check out Kylan and I’s kitchen adventures in last couple of weeks!

Earlier this month we decided that a picnic under the Christmas tree was a must so I put together a big ol’ meal together of shrimp, mixed veggies, avocado and spring mix salad for me and mini corndogs, biscuit, grapes and carrots for lil man to enjoy. Of course, Bentley was patiently waiting for some leftovers or accidental droppings 🙂

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Of course, prep cooking was in the works and yes again it was bbq’ing in the rain and wind. But we had it handled and under control! A plate of pork chops, a plate of steaks, and a dish of eggplant and roasted tomatoes. Yum!

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I have to throw this photo in because its so cute and Kylan definitely loves getting his “beast-mode” on everywhere we go! We were hanging out at our favorite local spot: Lake Cassidy!

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Wandering through the grocery store one day, Kylan decided with his strong muscles and all, he would grab a young turkey and we would bake it later that night. He was very proud! We used simple spices, apples, lemons, olive oil and threw it in the oven for a slow roast all day! It turned out wonderful!

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One of my favorite winter “warm me up” drinks, is simply putting a dash of cinnamon on top of my coffee and a splash of chocolate milk! Just the smell just warms my soul!

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We also had made a little breakfast for dinner one night. Kylan loves his egg sandwiches so I threw together a grilled cheese, egg, duck sausage and pickle sandwich together. And like a big boy he definitely gobbled it all up!

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Don’t forget that sometimes throwing something together is a great way to add all your veggies and protiens together quickly; an example, a stir fry! Here are two of  my versions!

First is a simple red sauce with noodles, meatballs, and mixed veggies, plus a couple simple spices.

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Second is a massive veggie attack meal! Throw together as many veggies as u can in a dish and top it with simple spices and a can or two of diced tomatoes, and you have a great dish to top your chicken breast or even brown rice!

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Well that is just the start to what we have been up to! Check out my next blog for more recipes, tips, workouts, and FUN! Thank you guys; don’t be shy to ask me for help on anything! Happy Holidays!

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Feeling the Stress of the Holidays? Plus your Weekly Recipes!

Good Afternoon Folks!

How are the holidays treating you? Has it been tough to stay on track or are you enjoying the moderations you’re allowing yourself to have while still busting your behind in your workouts? In any case, do remember to take time for yourself and relax a bit. I wanted to share a few quick tips on relaxation in the form of mediation.

  1. Mediation can restore the optimism, self-esteem, confidence, and motivation you can be forgetting you had through stressful and worrisome times. Therefore you doubting yourself is something of the past!
  2. It lowers blood pressure and slows down your cardiovascular system to a calm and easy to manage state of mind throughout your nervous system too.
  3. It also can release and diminish any fears you have going on in your own thoughts and as well as reduce the anxiety that may be running your life.
  4. Mediation also can restore balance to your digestive system and aid in the absorption of the nutrients your body needs and craves.
  5. It can help with relieving the muscle tension you may have throughout your body from the hard training you have been doing or simply from a bad night’s sleep or even stress.
  6. Yes, speaking of bad night’s sleep, mediation can relieve you from insomnia as well as those headaches or migraines you may acquire.
  7. Finally, one great thing about mediation is with the confidence, relieved stress, relaxed mind and body; it can all help in improving depression if you have traveled that pathway.

Now that you know how mediation can help you, where do you begin?

  1. Begin with the basics like “Quiet Mind.”

This would mean your thinking becomes quiet. You simply stop focusing on all the stresses, negatives, worries, ect and just let the voice within you be quiet. Yes it is easier said than done but just like the fitness and nutrition journey you are on, everything starts with that first step. So quiet your mind, literally think of nothing. Take five minutes each day and practice this technique and soon you can master it.

  1. Secondly, Focus on NOW.

This would mean rather than focusing on the past or the future, focus on right now. This involves experiencing each moment and letting it go, experiencing the next. This is just like quieting the mind; it will take time to master but give it a try and don’t look to your future nor look behind at your past, sit exactly at this moment and experience it then let it go.

  1. Thirdly, Alter your Consciousness.

This would mean that with time, maintaining a quiet mind and focus on the present can lead to an altered level of consciousness that isn’t a sleeping state but isn’t quite your average wakeful state, either. But it brings you fully into mediation and helping with the list mentioned above and improving your overall well-being.

Ok, now that those basics are reviewed simply sit in a comfortable position and begin to think of yourself as an ‘observer of your thoughts,’ just noticing what the narrative voice in your head says, but not engaging it. As thoughts materialize in your mind, just let them go.

Or you can sit and focus on something intently, but don’t engage your thoughts about it. It can be something visual, like a cup on your countertop, or listening to some soothing sounds or even your own breathing. Just slip into that altered consciousness with your quiet mind and “now” state of mind.

You may also find that yoga or even spiritual mediation can be forms of mediation that are easier to slip into and completely feel relaxed by the end of the session or moment you create. Whichever meditative techniques you use, the potential benefits are clear and numerous, making it one of the more commonly recommended stress management practices. So what are you waiting for? Take this helpful note and try it at least once a week and see the benefits for yourself.

Alright, now that I have explained a quick important note crucial to your overall well-being especially during the holidays and even on fitness and nutrition journeys let’s dive into how you are doing and the weekly recipes and fun stuff Kylan and I have been up to.

I do hope that you are keeping up on your journal and have been reaching your goals along the way. Is there anything I can help with? Maybe some new workout ideas or suggestions on concerns you may have about your journal you are keeping? Make sure you contact me I am here to help and enjoy making fitness and nutrition part of your life!

Alright, for the recipes.

Breakfast:

Blend together ½ cup frozen strawberries, ½ cup frozen blueberries, 1 cup plain low-fat yogurt or greek yogurt, 2 tsp. honey or cinnamon, and ¼ cup milk of choice. You can add any frozen fruit you desire!

No blender? Easy enough:

Layer together: 1 cup plain low-fat yogurt or greek yogurt sweetened with 1 tsp. honey or cinnamon, ½ cup granola (homemade or store bought), and ½ cup frozen blueberries and strawberries (or desired frozen fruits).

Lunch:

Simple and easy. Tear ¼ head of romaine lettuce into bite-sized pieces or if you have it available grab a few handfuls of either spring mix or baby spinach. Top the leafy greens you desire with ½ tomato, ½ avocado, 2 slices deli turkey or desired meat (you can even use canned tuna), ¼ sliced red onion, 1/8 cup shaved Parmesan, 1 tbsp. olive oil, 1 tsp. balsamic vinegar, and salt and pepper (or desired seasonings) to taste.

Dinner:

It almost is winter and the temps outside are dropping, warm up your night with this simple soup. In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (or desired vegetables) and cook until tender. A quicker version you may use frozen vegetables of your liking, but fresh is always the best! Serve topped with sun-dried tomato pieces and 1 thinly sliced scallion.

Ready for some fun? Check out what we have been up to this week!

We began this week with a little craving for breakfast food, yes we are talking pancakes, eggs and ham. We came up with a “sweet” idea of red velvet pancakes mixed with blueberries. Turned out quiet yummy!

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Next, as part of our countdown to Christmas activities we decided that homemade chicken, garlic, mushroom, and tomato pizza! Kylan enjoyed that a lot!

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We also put together a pork shoulder with onions and mushrooms in the crockpot overnight. Though, if your like me and eat like a horse, the smell of food cooking all night can keep your mouth watering and you may end up with lack of sleep thinking it is dinner time every couple of hours. But, hey it was ever so tender and delicious! Pair it with a side of veggies and sweet potato and your set!

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We also had another chance to cater and make a big fun meal. We barbequed up some bison burgers with portabella mushrooms. I choose to make a lettuce wrap out of my “works” burger but Kylan did enjoy his cheese burger with pickles! We also paired it with homemade potato salad and even threw in some homemade fudge!

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Also to my surprise as we were catering, Kylan decided he was going to put his kitchen to use for his own lunch. Teach them while their young and they will thank you later!

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December Already?! Are You Ready for Month 3?

Good morning folks! Can you believe its December already?! Wow how fast this year has flown. But that just means another year of great goals, amazing dreams, happiness and laughter is right in front of you! Speaking of December that means you are on month three of your fitness journey! Well, how is it going now? By this time it should be a habit for you and a fun habit at that! I really hope your enjoying your journey and it is brining you greatness into your life as well as your confidence and waste line.

So on to the good stuff, month three is here and you need your next month, well here it is.

Coming into the third month can be tough if it’s not a habit by now for you; keep going, this isn’t the time to start to give up. Remind yourself why you are doing this. Weigh yourself and take your measurements again. The progress you should see is in your muscle tone, even if the scale shows no weight loss. Remember, muscle weighs more than fat, so you might have gained a few pounds, but you’ve most likely turned some of that fat into muscle. Again note the changes you see in yourself and in your energy in your journal. Have you met any goals? Make sure you are setting some goals, and they don’t have to just be in measurements or pounds lost, make them in distance or speed with your cardio activities or maybe how well you are sticking to your nutrition plan. Be creative and reward yourself at least once a month.

Ok, so we are into the third month. This month doesn’t vary in cardio activity, still, at 40 minutes three times a week; all month long. But for the first two weeks of this month do increase your toning exercises by doing 3 sets of 10 abdominal exercises. (Remember there are plenty of them out there, so pick and choose wisely and complete them with good form.) Also, after the abdominal exercises preform 2 sets of 10 push-ups. Then finish off with 1 set of 10 squats. You may grab your hand weights here (Holding them with your arms at 90 degree angles starting at shoulder height and work those glutes out!)

How To

Squats:

Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles. Then rise back up and squeeze your glutes. You may perform this with or without weights. Squats work multiple muscle groups; the quadriceps, hamstrings, and glutes, at the same time.

How does that sound? Yes we are increasing the tempo again but it will be well worth it! Alright, keep up the amazing work and do let me know if you need anything or want different options for your workouts or even nutrition. I am here to help you J

How about some recipes! And of course the recipes Kylan and I would like to share with you. Enjoy folks!!

Breakfast:

Toast 1 slice whole-grain bread or bagel and top with 1 tbsp. crunchy almond butter or peanut butter and ½ a sliced banana. Mmm so delicious! You can even sprinkle a little cinnamon on top or drizzle some honey on top!

Not feeling the quick and easy toast idea? How about this: Coat a pan with olive oil and place over medium-high heat. Pour in 3 egg whites mixed with 1 tsp. water (or milk for a fluffier omelet) and salt, pepper or other desired seasonings (to taste). When eggs begin to set, top half with 2 tbsp. goat cheese, ½ cup fresh spinach, and 2 tbsp. chopped sun-dried tomatoes. Fold in half and cook 2 more minutes, or until egg whites are set, veggies are warmed through, and cheese is melted. Of course you can make your omelet to your liking but adding some ground turkey or cooked chicken cut in pieces in to this recipe is one heck of a party in your tummy! Yum!

Lunch:

Mash ¼ can rinsed and drained white beans with 1 tsp. olive oil and a pinch of salt and pepper or other desired seasonings. Toast 1 slice of whole-grain bread and spread with the bean mixture. Top with 1 slice red onion, cucumber slices, and ¼ avocado (sliced). Not feeling the bean idea? Try tuna or chicken salad instead, just mix the avocado (you will need a whole avocado for this option) and tuna or chicken plus olive oil and seasonings in a bowl first then spread on your bread and top with onion and cucumber.

Dinner:

Cold winter days and nights are upon us. Warm up with a soup idea. Try this one: In a medium saucepan, combine ¾ cup vegetable broth, a pinch of crushed red pepper flakes, and ½ tbsp. olive oil. When it reaches a boil, stir in 1/8 cup uncooked couscous, ¼ cup broccoli, and ¼ cup cauliflower (both chopped into small florets). Cook until tender. Optional: Serve topped with 1 oil-packed sun-dried tomato (chopped)and 1 scallion (thinly sliced).

Don’t forget to share your tips, ideas and recipes with me! Here is our fun for the week to share with you!

2012-11-29_09-41-37_70 Had a big breakfast that included yummy blueberry packed pancakes and egg white omelet with avocado, tomatoes, sweet peppers and swiss cheese!

ResizedImage_1354544423620 Kylan enjoyed mini blueberry pancakes and sausage 🙂 filled his belly up just right!

ResizedImage_1354544457122 Of course we prep-cooked and this week it included some chicken breasts with summer savory seasonings and our favorite steaks grilled up deliciously and even barbequed in the rain 🙂 Just something about grilling in the rain and cold weather just makes it so much fun and totally worth it!

2012-12-01_17-06-12_128 And he even got to enjoy his favorite meal, steak with mac and cheese! Growing boy!

2012120195183912 Finally, don’t forget to treat yourself once and a while. Rootbeer floats anyone?

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Almost Done with Month 2! Weekly Check Up and Sharing Recipes!

Good afternoon folks! It is that time of the week again; your weekly check up on how you are doing on your fitness and nutrition journey as well as weekly recipes and ideas to share with you all!

So how are you doing? You are about a week away from wrapping up your second month of this program and I would love to hear some great feedback. Now, I do realize that this time of the year can be the most difficult time to stay on track and focused but it also can be great fuel for pushing yourself even harder to stay focused and determined in your workouts because well that pecan, pumpkin, apple, cherry pie was soooooo delicious. Remember to reflect back on a few articles I have written as well as my blogs to keep you motivated and successful through the holidays. And if you need any help on what to make or eat or extra workouts just shoot me a quick message and I will be glad to help.

I wanted to quickly review a topic I have been asked a few times over the last couple weeks. This topic is what to eat BEFORE a workout. Here is a great list of ideal pre-workout snacks to keep you in “the zone” throughout your workout.

  1. Chocolate milk
  2. Cottage Cheese
  3. Banana
  4. Blueberries, strawberries, raspberries, mixed berries, even cranberries
  5. Oranges
  6. Eggs
  7. Carrots
  8. Whole grain bagel
  9. Whole grain cereal
  10. Flaxseed
  11. Peanuts, Almonds, Walnuts, even Peanut Butter or Almond Butter
  12. Salmon
  13. Chicken
  14. Hummus

Of course this is just a few of the items you can enjoy in a small serving before you work out. Don’t overdo it and make yourself sick during your workout. And in the above list you can mix and match items, like peanut butter on half a bagel, carrots with hummus, or even a small bowl of whole grain cereal with milk and flaxseed added. Just be cautious of the serving size and eat it at least 30mins prior to working out. It will boost your energy levels and give you enough of a pump to really enjoy your workout. Go hard or go home folks!

Ok, now for the weekly recipes. And of course the recipes Kylan and I would like to share with y’all.

Breakfast

Grab your blender and smooth together 1 packet chocolate breakfast powder (Carnation Breakfast Essentials), 1 cup milk, chocolate milk, almond milk, coconut milk or even soy milk, and ½ banana (frozen is best, if not available add ice cubes). If you need or want to, add a scoop of protein powder (vanilla or chocolate) for improved muscle recovery.

Not feeling the shake idea? Try this:

In a frying pan over medium-high heat combine 2-3 large egg whites, a handful of spinach, ¼ cup chopped red peppers, 1/8 cup chopped onion, 1/8 cup chopped vegetarian bacon or turkey bacon, and a few dashes of paprika or seasons of your choice. Sauté until veggies are cooked and egg whites are heated through. Top with sliced avocado if desired.

Lunch

Preheat the broiler. Spread 2 tbsp. pesto(homemade or store bought) on 1 whole-grain 8-inch tortilla. Sprinkle with 2 tbsp. chopped broccoli florets, a large handful of spinach, 4 sliced baby bella mushrooms, 2 tbsp. chopped onions, and 2 tbsp. part-skim mozzarella. Broil until cheese is lightly browned, about 4 minutes.

Need a on the go lunch idea?

Takes only a few minutes to through together and put it on a paper towel and run out the door!

On a plate, layer 1 slice deli turkey, ham, chicken or roast beef and 1 slice provolone, cheddar, or swiss cheese. Spread the cheese with 1 tsp. pesto (again, homemade or store bought) and top with 2 slices avocado. Roll up the turkey and repeat 2 more times. Guess what.. it is LOW-CARB!!

Dinner

Combine 5 asparagus spears (do cut to desired length), ½ cup snow peas, ½ cup broccoli florets, and 1 cup mixed bell peppers in a pan with olive oil, and heat over medium-high heat. Cook for 4 minutes. Instead of using pre-made sauce, heat another 2 tbsp. olive oil with ½ tsp. grated ginger and 1 chopped scallion and 1 cup mushrooms (sliced and desired kind) , and toss with cooking veggies. Cook for an additional 3 minutes or until veggies are softened but still crisp inside. Serve with brown rice or quinoa.

Need a protein packed dinner idea instead?

Prepare 1 serving of whole wheat pasta according to package instructions. Heat ½ tbsp. olive oil in a frying pan and cook ½ lb. peeled and de-veined shrimp seasoned with desired seasonings for 3 to 5 minutes over medium-high heat. Remove shrimp and add 1 tbsp. chopped olives or pickled peppers, 1 tbsp. chopped parsley, and 1 clove minced garlic. Cook 1 minute and add 1 cup fresh baby spinach, ½ cup halved cherry tomatoes, ¼ cup chicken broth, and 1/8 cup white wine. Cover and cook 3 minutes. Stir in shrimp and serve with pasta.

How about those ideas? Do you have any homemade or favorite recipes you would like to share? Well, share them with me and I’ll be more than happy to try and blog about them! Ok, here is what Kylan and I came up with to share with you!!

So we decided to cook up some steak and pork chops. Yum!

 Of course I paired my pork chop with a baked sweet potato and some asparagus.

 Next time I paired my steak with a bed of mixed green, tomato slices and avocado slices along with another baked sweet potato.

 Another time I chopped my pork chop up and tossed it with a salad of mixed greens, carrots, tomatoes, sweet peppers and a nice greek dressing.

Of course I do have to mention Kylan is definitely a steak and pork chop boy with ranch dressing on the side, fruit or veggie as a side dish and sometimes mac and cheese. Just depends on his mood. Haha!

Now, because he loves his special treats I have to post a couple pictures in honor of his Hostess Donuts. RIP fluffy white donuts, Kylan will miss you. 🙂

  MMM.. Yumm.. Now where is my chocolate milk?   Ahh.. better! 🙂

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Ahh, the Holidays are Coming up! Weekly Recipes and Tips to Keep You Going!

Good afternoon folks! How is the month of November going for you? Is this 2nd month of your fitness journey doing well? How is the journal or logs you are keeping going? Hopefully it is progressing, even if it is slow progression, it is still progress!

Just as a reminder, for the remainder of the month two, keep the 40 minutes of cardio 3x a week, but do increase your added abdominal exercises to 3 sets of 10 and your pushups of 10 to 2 sets.

Don’t forget there are several exercises that you can perform for your abdominals. Ask away, and I can share and help you.

Now that you have the rest of the month planned out, let’s again go over this coming week holiday THANKSGIVING! I would like to again share what I previously blogged about for the holidays and cooking tips.

The top most nutritious holiday foods you must not skimp out on!

1. Cranberries: The antioxidant and anti-bacterial properties of the cranberry are recognized in improving cardiovascular health and possibly offering protection against certain cancers. They are naturally tart, but if you add a fresh orange or fresh apples, they can be sweeten up perfectly for that Turkey you are roasting or added on top of your oatmeal.

2. Speaking of turkey, turkey is part of many holiday celebrations. It is high in protein and a source of iron, B vitamins, zinc and potassium. The white breast meat is lower in fat than the dark meat and the skin. Just make sure you bake it or smoke it verses deep frying it! And there are always leftovers to enjoy on sandwiches or as meals for the next few days.

3. Along with the turkey is the potatoes and gravy. If you can, choose sweet potatoes. The sweet potato is a very good source of dietary fiber, potassium, vitamin A and C and calcium. It can be baked, pureed or roasted with other vegetables. Skip out on the brown sugar or marshmallows and either add a little butter or some olive oil and black pepper or other spices of your choice.

4. Of course, there is always that green bean casserole, but sometimes that can be packed with way too much, umm should we say love? Anyway reach for some Brussels sprouts instead. Those little sprouts are low in calories but rich in omega-3 fatty acids, vitamins C and K, and potassium. Steamed or stir fried, you can dress them up with crispy cooked bacon or pancetta or toss with a dressing of olive oil and balsamic vinegar. Don’t worry; you can still have your green beans, just try to have them tossed with olive oil and spices to protect the fact that they are too highly nutritious.  They are considered an excellent source of vitamin C, vitamin K , manganese, vitamin A, dietary fiber, potassium, and folate. They are also rich in the antioxidant vitamin C, which may protect against the development of cancer, heart disease, as well as helps to boost the immune system.

5.Your Christmas ham: Though, it has been thought to be an unhealthy food, ham is rich in monounsaturated fatty acids like oleic acid which helps to increase good cholesterol and decreases bad cholesterol that causes the buildup of plaques in the arteries that leads to a stroke or heart attacks. Welcome back Christmas ham!

6. Drinks to warm up with! Cocoa and fresh cider. Chocoholics, rejoice! Yes, eating small amounts of chocolate, as in a serving, lowers blood pressure and in turn may lower your risk of stroke or coronary heart disease. Of course, choose wisely. Choose dark chocolate containing at least 70 percent cocoa solids. Those contain higher levels of the antioxidant flavonoids responsible for its health benefits, like helping lower LDL (bad cholesterol) and increase HDL (good cholesterol). And for the fresh cider, you can’t go wrong with freshly squeezed apples. Apple cider or apple juice can reduce the risk of heart disease and the antioxidants called flavonoids in apples also inhibit the growth of certain types of cancer cells. Not bad to warm your soul with?!

Ok, enough of the review right? I just want to stress to you that you need to keep in mind that even if you relax a little this week it is ok. Take the time and enjoy your holiday week. Best part of that is your body and mind appreciates it and you will come back even stronger and more determined. It always is best to take your rest days and even one week a month just to focus on body weight exercises instead of always hitting up the weights. This gives your body a chance to rest and full recovery mode of your muscles to hit your next three weeks hard again.

Anyway don’t forget to include yourself in your THANKS this week, after all, YOU ARE THE ONE IS PUSHING YOURSELF AND BELIEVES IN YOUR GOALS. If it wasn’t for YOU, YOU wouldn’t be where you are. So keep up the hard work and dedication; success is yours!!

Ok for this week I thought Kylan and I would share our catering skills on top of the usual breakfast, lunch and dinner idea recipes that we share with you weekly. Hope you enjoy it and don’t forget to share your ideas and tips with us! Thank you!

Ps- HAVE A LOVELY WEEK AND HAPPY THANKSGIVING! My thanks goes out to all of you; thanks for following Kylan and I we defiantly enjoy y’all!

Breakfast:

Heat a pan over medium heat. Season 1 egg with salt and pepper if you want, scramble, and cook to desired consistency. Top egg with 1 slice cheddar cheese or swiss cheese; allowing it to melt. Pile egg and cheese on 1 toasted whole-wheat English muffin or slice of whole grain/wheat bread and add 1 slice of desired meat protein, make sure it is cooked. A good idea is Canadian bacon, turkey, chicken, or even lunchmeat.

Lunch:

Spread 1 8-inch, whole-wheat tortilla with 1/8 cup mango chutney (if you don’t have any simply heat up some frozen mango chunks in microwave and top the tortilla with it). Add 2 slices deli ham or turkey, 1/8 cup crumbled queso fresco or feta cheese, and 1 tbsp. chopped scallion. You may add honey, salt, pepper or other seasonings if desired. Fold in half and grill 2 to 3 minutes on each side. Cut into quarters and serve.

Dinner:

Cook 1 serving angel hair pasta (or desired pasta, whole wheat or protein packed are good options!) according to package instructions. Meanwhile, combine the juice from ½ a lemon, 1 garlic clove, 1 tbsp. olive oil, ½ of an avocado and 1/8 cup basilin a food processor and puree. Toss together pasta and sauce and season with salt to taste, if desired. If you want add some ground turkey, chicken, and mixed veggies if you want for a complete meal!

Ok here is what Kylan and I did for our catering over the weekend for the UFC fight. Great food, Great fun, Amazing fights!

We started our day out with baking some homemade SNICKER-DOODLES!

  He couldn’t wait.. gobbled them up! 🙂

 On to making HOMEMADE CORNBREAD MUFFINS!

  On to the RIBS!!

  We made HOMEMADE PLAY-DOUGH while the ribs were smoking n cooking.

  As the ribs finished up we made ULTIMATE TWICE BAKED POTATOES!

  Everything turned out GREAT! Best thing was it was Kylan APPROVED and of course BENTLEY approved too!

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When Life Gives you Mud; you Play in it!

So I have to share what a fun extra activity I added to my run around the town I live in today. I have been working on building my lower half of my body, and since I enjoy my long runs a bit too much sometimes, I needed to spice them up to gain the muscle I need so desperately in my lower half.

For about a month now I have been exploring different ways to spice up my runs; including and not limited to, adding hill sprints (and not just little hills, we are talking hills your car needs help going up.. lol), timed sprints, and even muddy dirt mounds that you don’t even know if you’re supposed to be trampling around in. Yes, folks today I took my run up a notch and got down and dirty. I think the tough mudder folks would be proud.  To explain, there is a construction site that is about 8 miles from my house that I decided to make my running route based around it and then back home. I also aimed for my own personal speed record on my run too; yes, I succeeded at that too.

So back to the muddy dirt mounds, once I reached them I planned out my attack plan and took a deep breath and went for it. The First mound I came across was a toughie; let’s say plastic covered dirt mounds are not too friendly when covered in rain water. I ate it a couple times but I managed to make it up and down a few times before I noticed I was pretty visible to the construction crew working a block away.

That didn’t stop me from putting on another attack plan and running up, down, left and right on the dirt mounds less visible for anyone to catch me trampling on. I managed a few spills, yet completed my attempted goal. As I ran out of the dirt mound area and headed back home, I realized that doing something fun and different was completely worth it because being covered in liquid awesome (sweat) was exactly how I enjoy my “me” time. It does however make me think; maybe, just maybe I could have Kylan join me on my back in the backpack. Hmm. I could see it now, “Mom! Go faster; you need to four wheel me!”

Here are a few pictures I took to share with you all!

 

 

I also wanted to share quickly a few recipe ideas for smoothies and shakes. Because I enjoy one after every go around with my Beastly workouts! Hehe!

Here was today’s Protein Shake. I mixed my new favorite addiction, COCONUT ALMOND MILK, with mangoes, ice and of course my vanilla whey protein.

Another good one is blending your choice of milk, a scoop of rolled oats, cranberries or raisins, cinnamon, ice and vanilla protein. It ends up tasting like a oatmeal raisin or cranberry cookie. You can add walnuts for a little healthy crunch.

Also, who doesn’t like peanut butter? Try blending your choice of milk (chocolate is great for a Reeses effect), a good spoonful of peanut butter, ice and vanilla (or even chocolate) protein powder. And if you are daring enough, try it with milk, peanut butter, strawberries (or raspberries), ice and vanilla protein powder. Yes I call that a yummy PB & J shake.

Of course you can come up with tons of different flavors that suit you just right. The best way is just to try something you like, like a favor candy bar flavor or a favor dessert flavor and try to mimic it the best and healthiest way possible. I have a very creative mind, so if you have a flavor you want to know how to make, just ask I am pretty sure I have tried it or made it before. J Stay healthy and strong my friends!

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