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Core Exercises for Tight + Toned Ab Muscles

June 4, 2018

Get Tight + Toned Abs Right Now. . .

With these easy-to-follow core exercises !

🔆 “Work for STRONG, not skinny!”

Did you know that when we do core exercises to get tighter + toned abs, we are also gain another great benefit ? It will provide the strength we all need in our lower back to help us do our daily moves without injuring ourselves. The ab muscles are not the only muscle to help strengthen our core, but our obliques and lower back too. When you and I work for a strong core, we gain the benefits of tight + toned abs; but also the strength in our core will give us a stronger back for maintaining proper posture too. So, don’t under estimate the power of a strong core!

Now before I go any further, there is one very important rule that will always keep us from getting tight + toned ab muscles, and that is what we put into our mouth! We can not eat foods that are high calorie, high fat, high sugar and high sodium and expect results, just because we are doing our ab exercises. We must eat clean most days and restrict our diet to lean proteins, fruits, vegetables and healthy fats with LOTS of water. Then with eating clean and doing the exercises below, you will start to see and feel your abs get tighter + toned, your lower back stronger & you’ll feel great!

🔆 ” True strength is in the soul & spirit, not in muscles. So you must set your mind right first!” – Christie

TIP: This exercise routine is an excellent supplement to add to your cardio workout, upper body or lower body workout. Choose from an assortment of workouts here. You can easily add this to the end of any workout. I would recommend doing this ab workout at least 3 times a week to your regular workouts! ✅

Core Exercise for Tight + Toned Abs

If you have a Bosu Ball, I highly recommend using it for these exercises. The balancing effect of using the ball promotes an awesome way to utilize the entire core muscles. Not only is it a very effective tool for this ab workout, but it’s great for upper and lower body workouts too. You can get the Bosu ball by clicking here (the Bosu sport ball is quite a bit smaller, so I use the Bosu pro ball). If you do not have either and want to get started now, then go ahead and perform these exercises on the ground, or you can even use a rolled up towel for a little bit of elevation too.

Seated Ab Crunch

✔DO 5 Sets of 20 Reps.

Place your booty on the top end of the Bosu ball and balance yourself by placing your hands on either side of the ball. Keep your back strong, your core tight the entire time to engage your ab muscles, to protect your lower back. Start by bringing your knees into your chest, while crunching your ab muscles, and returning to starting position, trying to keep your feet from touching the ground. This is a very slow and controlled move.

Straight Leg V Lift

✔DO 3 Sets of 20 Reps

Place your booty on the top end of the Bosu ball and balance yourself by placing your hands on either side of the ball. Keep your back strong, your core tight the entire time to engage your ab muscles, to protect your lower back. Bend your left knee at 90 degrees and straightened your right leg and flex your foot. Slowly elevate your straightened right leg bringing your knee up to your chest level creating a crunching movement. Then slowly return leg to starting position by keeping your foot elevated and from touching the ground.

Elevated Ball Crunch

✔DO 3 Sets of 20 Reps

Place your booty close to the bottom end of the Bosu ball and balance yourself by placing your hands on either side of the ball. Keep your back strong, your core tight the entire time to engage your ab muscles, to protect your lower back. Once you feel balanced, grab a medicine ball or dumbbell weight and lower your upper body until your are in an incline position. Slowly crunch forward keeping the medicine ball elevated ( pretend to lift it like you would be placing it on top of a shelf ) then slowly return to starting position.

Ab Cruncher

✔DO 3 sets of 20 Reps

Place your booty close to the bottom end of the Bosu ball and balance yourself. Keep your back strong, your core tight the entire time to engage your ab muscles, to protect your lower back. Once you feel balanced, begin to lower your upper body until your lower back touches the ball, yet keeping your upper back elevated off the ball. Place your hands behind your head ( do not pull on head or neck, your hands are only there for support only ) and begin to crunch forward then slowly return to starting position. This is a very small and controlled move.

Side Oblique Crunch

✔DO 2 Sets of 25 Reps

Place your right hip near the bottom end of the Bosu ball and extend your legs straight where your feet are placed on top of one another. Balance yourself by placing your right hand on the ball and your left hand on your hip. Keep your back strong, your core tight the entire time to engage your ab muscles, to protect your lower back. Once you feel balanced, using the strength in your upper body and your oblique muscles ( in case you do not know what these are, it is the muscles on the side of your ab muscles, think muffin top area ) slowly raise your right hip off of the ball and then slowly return to the starting position, but do not let your right hip touch the ball until you complete your reps.

Reverse Side Oblique Crunch

✔DO 2 Sets of 15 Reps

Place your right hip on top of the Bosu ball and extend your legs straight where your feet are placed on top of one another. Balance yourself by placing your right hand on the ground and your left hand on your hip. Keep your back strong, your core tight the entire time to engage your ab muscles, but also to protect your lower back. Once you feel balanced, using the strength in your upper body and your oblique muscles slowly raise your legs off of the ground, keeping them straight, and then slowly return to the starting position, but do not let your bottom leg touch the ground until you complete your reps.

Opposite Twist Crunch

✔DO 3 Sets of 25 Reps

Place your booty close to the bottom end of the Bosu ball and balance yourself by placing your hands on either side of the ball. Keep your back strong, your core tight the entire time to engage your ab muscles, to protect your lower back. Once you feel balanced, bend your right knee and your left elbow and crunch them together trying to touch your elbow (think of bringing your shoulder towards your knee not your elbow, so you get a good twisting motion) to your knee, then slowly return to starting position . Then place your hands behind your head ( do not pull on head or neck, your hands are only there for support only ). This is a very small and controlled move.

YOU ARE ON YOUR WAY TO TIGHTER & MORE TONED ABS, KEEP IT UP AND DO THESE EXERCISES 3 TIMES A WEEK AND GET READY TO SEE THE RESULTS! ✅

Christie, “Your personal trainer to help you Get Fit & Stay Fit”

Clothing: Bottoms by Lululemon, Bra Top by Lululemon, Tank Top by GapFit

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, but I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

💪Best Arm Sculpting Hotel Room Workout ▶️ Done in 20 Minutes!

May 22, 2018

Let’s keep sculpting our arms this summer, even when traveling,

With this tightening + toning + sculpting arm workout!

Grab some resistance bands and get ready for the best arm sculpting hotel room workout.

Because we want our arms looking good this summer with shorter sleeves, summer dresses and swimsuits; so don’t forget to keep the arm exercises going strong. And while you are traveling, you can keep up with the arm sculpting hotel room workout in as quickly as 20 minutes.

WHAT DO YOU NEED? Because you want to tighten + tone + sculpt your arms while traveling, don’t forget to pack resistance bands for your workout. So, that’s why I always travel with them; as they are so portable and can be taken anywhere! Yet it’s great for home workouts too! In addition, if you are looking for more hotel room workouts, head on over to my “Workouts & More” for other ideas or my lower body hotel workout.

DO: So, for a quick 20 minute workout, do every exercise with 3 sets of 20 reps on each arm. Yet, if it seems like your workout went too quickly? Then complete 2 full sets of the workout!

Best Arm Sculpting Hotel Room Workout

TIP: First of all, these exercises can be done standing or sitting. As, I would normally be standing, but I was sitting since it was easier to take selfies that way for the photos! LOL! And remember, the more slow and controlled you do these moves, the better it is for the strengthening + sculpting effects!

BENT ARM SHOULDER LIFT: (shoulders, upper back)

First, grab the resistance band and place it around your wrists. Now rotate your hands so your palms are facing inward and bend your elbows, while keeping your shoulders down. Then very slowly open your arms using your shoulders and elevating your elbows and then slowly return to starting position.

LAT PULL DOWN: (lats – where you bra sits, shoulders, biceps)

Since you already have your band around your wrist with your palms facing inward, elevate and straighten your arms above your head. Because you want to keep the resistance band tight, when you slowly lower, make sure when you return to the starting position you stop before your hands touch. As this will keep the resistance on the band.

STRAIGHT ARM SHOULDER LIFT: (forearm, upper back, shoulders)

Probably this one is best standing (remember I needed to get my selfie done . . .LOL); so keep the band around your wrists with palms facing inward. Then straighten your arms about 1 foot away from your legs. Then slowly, while keeping your arms straight, extend them outward and then return to starting position.

BICEP CURL: (biceps, shoulder)

First of all, who doesn’t love sculpted & toned biceps? Because it is one of the easiest muscles to develop, so get ready for amazing results. Now grab the band with your left hand, keeping it close to your body. Then grab the top of the band with your right hand, while bending your elbow. Now slowly raise your right hand, using your bicep muscle, bringing your hand close to chest level. Also, don’t forget to switch to the other arm after your full set.

TRICEP LIFT: (triceps – the muscle behind the bicep, upper back, shoulders)

You will now need to place both hands behind your lower back with the band around your wrists and palms facing inward. Then while keeping your arms straight, open them outwards while using your tricep muscles and then slowly return to starting position.

CLAMSHELL: (not an upper move, but I love this move for a great hip stretch)

So, it seems like the older I get, the tighter my hips get, how about you? If so, then this is a great way to stretch, strengthen & tone your hips. While sitting, place the band around your thighs, then shift the weight to your left hip. So, while your knees are touching, engage your core muscles, and then slowly open your right knee using your thighs muscles, but make sure to keep your feet together. Finally, after the full set, rotate to the other hip and do the same movement.

SEATED V CRUNCH: (abs, core)

Since you are in a seated position, roll over so you are sitting on your booty. And keep the band still in the same position and tilt your weight back to your hands. Because you are using your ab muscles, make sure to keep your core tight during the entire move. Then once your feet are elevated off the ground and knees bent, slowly extend your feet outward, using your ab muscles. Finally, do this move 15 times if you can keep your core engaged the entire time.

2o Minutes and Done! In addition, if you are looking to really sculpt your arms this summer, then I would do this exercise at least 2 times a week, preferably 3 times. And then get ready to feel stronger, sculpted and toned!

Need Resitance Bands? Link here for more information or to purchase.

Christie, “Your Personal Trainer to help you Get Fit & Stay Fit”

This site contains occasional affiliate links to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

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Protein Balls for the Healthiest Grab & Go Snacks

May 15, 2018

Rushing out the door with kids or grandkids? Looking for healthy snacks for traveling in the car or by airplane?

You will love these 6 “Fresh + Fruity Grab & Go” Protein Ball Snacks!

So get ready for summer with these light, fresh & fruity protein balls that you can take anywhere for a healthy snack. How about fresh orange with honey vanilla tea? Or maybe tart cranberries and coconut is more your taste? And then there’s the combination of nuts, carrots and raisins . . . makes me think of carrot cake! But hold on, there’s also the chewy and delicious textures of prunes and apricots or who can resist chocolate & cherries? With 6 different protein balls to choose from, I am positive there’s one that will satisfy everyone’s tastes! Also, read below for which ones are Christie’s favorite protein balls! ⬇

6 Fresh + Fruity Protein Balls

Tips: there are a few recipes with coconut, but if you do not like it, the recipe does not require it; maybe add a few nuts instead. And when the recipe calls for protein powder, you can substitute collagen protein for any of these recipes. Also, I found my smaller, less expensive food processor (I have had it for ever) works the better than my bigger , more expensive one, plus a lot less hassle to clean it.

Vanilla + Orange + Tea

INGREDIENTS:

1/2 c. vanilla protein powder

1/2 c. oat flour (Initially I tried it with coconut flour and it was too gritty, the oat flour is smoother)

1 T cinnamon

1 c. medjool dates (chopped)

2 T. honey

1 T. orange zest

1/4 c. honey vanilla tea (brewed and cooled)

1 c. fresh squeezed orange juice

optional: chopped almonds

DIRECTIONS: Now place all ingredients in a food processor by pulsing until well blended. If needed, scrape the sides to get all ingredients to blend. Remove the ball shaped dough and roll with your hands to form a ball about 1″ to 2″ wide. Optional: roll the balls into chopped almonds.

Servings: 12 large sized balls

Cranberry + Coconut

INGREDIENTS:

1/3 c. sunflower seed butter (or almond butter) I used the sunflower seed butter for the extra creaminess

1/4 c. ground flaxseed

1/3 c. vanilla protein powder

2 T. honey

1/3 c. unsweetened shredded dried coconut (I like the thin shaved type)

1/3 c. dried cranberries

Optional: extra coconut to roll the balls in.

DIRECTIONS: Now add all ingredients, except the cranberries in a food processor by pulsing until well blended. If needed, scrape the sides to get all ingredients to blend. Remove the ball shaped dough and roll with your hands to form a ball about 1″ to 2″ wide. Optional: roll the balls in the coconut.

Servings: 8 large sized balls

Collagen + Coconut + Cinnamon

INGREDIENTS:

12 medjool dates (pits removed)

1/3 c. sunflower seeds (unsalted and raw)

1/2 c. shredded coconut (unsweetened)

1/2 c. collagen protein powder (I use Great Lakes Collagen Protein)

1 T. coconut oil

2 T. pure maple syrup

1/4 tsp. cinnamon

1/4 tsp. salt

Optional: extra sunflower seeds to roll the ball in

DIRECTIONS: Now place the dates, coconut oil and maple syrup into the food processor and pulse until well blended. Then remove and place into a bowl and mix in remaining ingredients until throughly blended. Now take the dough and form single balls with your hands. Optional: roll the balls in sunflower seeds.

Servings: 6 balls

Carrots + Raisins

INGREDIENTS:

1 c. shredded carrots

1 c. walnuts

1/3 c. ground flaxseeds

1/2 c. raisins

1/2 c. protein powder

10 dates (pitted)

1/2 c. shredded coconut

2 tsp. cinnamon (I first had 1 tsp. and added 1 more tsp. for a stronger cinnamon flavor)

1 tsp. vanilla extract

1 pinch of salt

DIRECTIONS: Only place the carrots, walnuts, raisins, dates, cinnamon and vanilla in the food processor and pulse until chopped and blended. Then remove the dough and mix remaining ingredients in a bowl until well blended. Now take the dough and using your hands form the balls.

Servings: 10 balls

Apricots + Prunes

INGREDIENTS:

4 prunes

1 c. walnuts (or almonds would be good too)

1/2 c. slivered almonds

3 T. coconut oil

3/4 c. dried apricots ( I first had 1/2 c., but wanted more apricot flavor, so finished with 3/4 c.)

1/2 c. unsweetened shredded coconut

1/2 c. protein powder

5 T. honey

Optional: extra almonds for rolling.

DIRECTIONS: Place all ingredients in a food processor by pulsing until well blended. If needed, scrape the sides to get all ingredients to blend. Remove the ball shaped dough and roll with your hands to form a ball about 1″ to 2″ wide. Optional: roll the balls into chopped almonds.

Servings: 12 balls

Chocolate + Cherry

INGREDIENTS:

1 c. rolled oats ( I use gluten-free oats)

1 c. raw cashews

1/2 c. protein powder

10 dates (pitted)

1/3 c. unsweetened cocoa powder

1/4 tsp. salt

1/2 c. sunflower seed butter

1/2 c. dried tart cherries

4 T. honey

Optional: extra cocoa for rolling.

Servings: 6 balls

“Always fun when I can cook with my mom!” 💕

Christie’s Favorite Fresh + Fruity Protein Balls ?

Well, I love the flavors & taste of the 6 protein balls, but I did had a few favorites. Therefore, I was quite surprised after making the balls to find that the Cranberry+ Coconut was my favorite because of the creaminess of the sunflower butter with the tartness of the cranberries, it was so delicious. Also, the Collagen + Coconut + Cinnamon had a fabulous taste with the maple syrup and cinnamon together. Finally, due to the unique combination of ingredients, I loved the unique taste of the Apricots + Prunes and the Chocolate + Cherry balls.

Now here is what I didn’t expect. I thought the Vanilla + Orange + Tea would be my favorite, because I love all of those ingredients. Although, the orange flavor was awesome, I think I needed to add more honey (sweetness) to better bring out the flavors. When I do that next time, this ball might end up being one of my favorites. Now, I do love carrot cake, and you definitely taste the carrots in the one ball; but next time I would add some nut butter for more creaminess and to better hold the balls together. Plus, I would also add a touch of honey to bring the whole favors together.

.What’s Your Favorite? Still Looking for More Recipes?

⬇I would love to hear from you as to what your favorite ball recipe is, or if you have a recipe you would like to share. Please reply below, as I know everyone loves hearing about feedback or suggestion from the recipes! Also, link here if you are wanting some chocolate and peanut butter protein balls recipes

Christie, “Your Personal Trainer to Help You Get Fit + Stay Fit”

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🍑Best Booty Hotel Room Workout ▶️ Done in 20 Minutes!

May 2, 2018

Don’t let travel be a reason to stop exercising!

You can get the best booty hotel room workout done in 20 minutes or less.

✅Then off to the beach, mountains, park, sight-seeing or wherever you travels may take you!

First of all, when I travel I love to venture outside to see the sights + find fun, new ways to exercise. But, on those days when I have a time constraint and need to get in a quick workout or if the weather is not conducive to an outdoor workout, then I head indoors. So, that’s when I do my best booty hotel workout and want to share it with you. Most of all, this hotel room workout can be done quickly and just about anywhere.

🔆 ” We travel not to escape life, but for life not to escape us.” – Anonymous.

Best Booty Hotel Room Workout done in 20 Minutes

WHAT YOU NEED? You can do this entire workout with just YOU! But, if you want to amp up the booty building + intensity then I suggest adding resistance bands to your workout. So, I always travel with them, as they are so portable and can be taken anywhere! And great for home workouts too! In addition, if you are looking for more hotel room workouts, head on over to my “Workouts & More” for other ideas.

DO: For a quick 20 minute workout, do every exercise with 3 sets of 20 reps on each leg. More time + more booty building? Then complete 2 full sets of the workout!

SQUATTING CRAB WALK:

Because most of these movement will be in a squatting position; therefore make sure to push your booty into a squatting position, like you are sitting in a chair. So, while keeping your squat low, step to the right side. Now bring feet together (but not too close, as you need to keep the band tight, if using) and then step back to original position.

BOOTY LIFT:

So, now face a wall or something to hold onto. Then bend your left knee slightly engaging your quad muscle, then elevate your right leg, using your booty muscles. Since this is a slow and controlled move, make sure you are engaging your booty muscles to elevate and lower your leg.

SQUAT + LIFT:

So, turn back forward and bend both knees getting into a squatting position, while keeping your booty back. Then as you slowly straighten your legs, elevate your right leg at the same time. This is a slow and controlled movement, plus it requires balance and core work! Therefore, if you struggle with balance, then have a wall or something close by to hold on to.

ELEVATED LEG SQUAT:

Now elevate your right leg and place your foot on a low level and steady object. Yet, also bend into a squatting position with your left leg, while keeping the right leg on the object. Also, when squatting make sure to push your booty back.

SINGLE LEG LUNGE:

Place your right foot on a low level, steady object. In addition, hop forward to get your left foot forward where you have room to lunge. Then slowly lower into a lunging position, while keeping your right foot elevated.

CROSSOVER + ELEVATE:

Place your feet close together and bend your knees slightly. Then cross your right foot over the left foot and then slowly using your inner and outer thigh muscles, elevate and bring your right foot in front. Most of all, try not to place your foot down while doing this move. It then becomes a great balance and core exercise too. Tip: Easier – place band above knee. Harder – place band below knee.

FORWARD LIFT:

With a slight bend of your left knee, elevate your right leg. Keep your right leg straight while slowly raising and lowering your leg. Therefore, when bringing your foot back down, try to keep it from touching the ground.

OUTWARD LIFT:

The left knee should be slightly bent, plus keep it strong and stable during this move. Then slowly elevate your right leg, keeping it tight and straight during the entire movement. Also, while doing this move, you should feel your oblique muscles (the muscles on the side of your abs) working too!

HAMSTRING CURL:

While standing upright, turn towards a wall; making sure to keep the core tight and engaged during the entire move. Also, hold onto an object for stability for this exercise. Then slowly bend the right knee (but keeping it inline with the left knee the entire move), flex your foot and engage hamstring muscles as you bring your heel upwards towards your booty.

Traveling + Exercising just got easier:

Don’t let the summer (or any time of year) keep you away from getting your workouts done. Now with this quick 20 minute workout you can get it done ✅ and then head off to the beach, park, sight-seeing or wherever your travels might take you!

Don’t forget if you are wanting to intensify your booty workouts, grab yourself these resistance bands; because I never travel without them!

Xoxo, Christie “Your personal trainer to help you Get Fit + Stay Fit”

P.S. Together let’s keep our workouts going strong this summer! 👯

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🔥Metabolism Boosting + Booty Building Workout to Get Summer Ready!

April 24, 2018

Are you ready for summer or looking for a way to boost your metabolism + lighten up?

I know that when the weather gets warmer, I find myself ready for metabolism boosting, calorie burning & toning my body. Plus, it is a fabulous way to rev up my endorphins and refresh my mind, ! How about you, are you ready? One of my favorite and most effective ways to boost my metabolism and burn calories is when I do my Cardio Burn + Booty Building Workout!

☀ Take it Outside

The weather is warming up and daylight is becoming longer; hello early sunshine to get us moving in the morning. So there are many opportunities to get a workout done in the morning or early evening. I love to workout outside whether it’s at the beach, park, backyard or even my garage. That is why I took my cardio burn + booty building workout to the garage this past weekend and worked up a full sweat! Thank you Tom for taking the pictures , so I could share this workout with all of you! But, I kept telling him “not too close, I only have my mascara on!” LOL.

🏋 What is Needed?

For the best boosting metabolism workout, weights is the answer. But, I suggest you start at Level 1 and then work up to using weights. I did use equipment during my morning workout; a jump rope, kettle bell, mat and dumbbell. If you don’t have a jump rope, just pretend by doing the same movement, minus the rope. Also, a dumbbell can be substituted for a kettle bell, or neither is required to do this workout. Now get creative and have fun trying new places to do your workouts with different types and strengths of weights.

✔ Let’s Go Girls! Metabolism Boosting + Booty Building Workout

🔆 ” You don’t get what you wish for. You get what you work for. ” – Fit Station

LEVEL 1 (Start here, and build up to Level 2.) DO: Complete 1 full set below and then do second set if you can.

Jump Rope – 60 seconds. Single leg hopping or just a walk through.
Plie Squat – 3 sets of 15 reps. Use lower weight or no weight.
Mountain Climber – 20 full reps.
Kettle Bell Swing – 20 reps. Do not use weight or very light weight.
Forward Lunge – 15 reps each side. Do not use weight.
Side Lunge – 15 reps each side. Do not use weight.
Plank – 30 second hold.

LEVEL 2 (If you are more advanced, then you can start here.) DO: Complete 2 full sets below.

Jump Rope – 60 seconds. Go as fast as yo can jump.
Plie Squat – 3 sets of 20 reps. Use a 10-20 dumbbell weight.
Mountain Climber – 30 full reps. Go as fast as you can.
Kettle Bell Swing – 30 reps. Use kettle bell or dumbbell weight around 10 to 15 pounds.
Forward Lunge – 20 reps each side. Hold a single dumbbell weight of 10 – 15 pounds.
Side Lunge – 20 reps each side. Use a kettle bell or dumbbell weight of 10 – 15 pounds.
Plank – 60 second hold.

1️⃣JUMP ROPE (or not, you can always pretend & jump without)

Jumping rope can literally be done almost anywhere! It’s a great way to get your heart pumping, oxygen flowing + calorie/fat burning all in one move. Now if you struggle to jump rope, that’s ok, do the low-impact. And if you do not have a rope, just step up with one foot at a time, but still keep your arms moving in a circle. TIP: when you use the upper + lower body simultaneously, you burn more fat/calories! P.S. I had no idea I was jumping that high, I was probably trying to show off. LOL

2️⃣PLIE SQUAT (with or without a dumbbell > the weight does make it more difficult)

If using a weight, grab the weight with both hands. Then point your toes outward into a plie position and keep shoulders back and maintain good posture throughout the move. Now very slowly lower the weight (or hands) while keeping your back upright and then slowly raise to starting position. And squeeze the booty very tight at the top of the movement for an extra booty building. TIP: The slower you lower and raise the more difficult it is, and also better for building and toning the booty!

3️⃣MOUNTAIN CLIMBERS (no weight required to get your heart pumping)

When you do this move, you will find your heart rate pumping and the sweat starting to flow. That’s a great thing, sweat away those toxins! Get into a plank position with hands below the shoulders. Then at a fast pace, jump one foot forward to your hand and then rotate quickly the next foot. TIP: If this move is too difficult for you to do, go at a slow pace and almost walk each foot to your hands.

4️⃣Kettle bell Swing (a dumbbell can be substituted or no weight at all)

If using a kettle bell or dumbbell , grab it with both hands while feet are slightly pointed outwards. While bending at the knees, in one big movement swing the weight upwards while keeping arms straight. Do not over extend by letting the weight get behind your head; as you do not want to sway and use your lower back. TIP: When the weight is swung to the top of the movement, squeeze your booty for an extra toning and tightening!

5️⃣FORWARD LUNGES (no weight is required, but it will make this exercise more difficult)

Now you will bring your heart rate down a bit, so concentrate on your quads and booty. If using a weight, grab a dumbbell with one hand while keeping shoulders back and core tight. Then lunge forward with one foot while keeping the forward knee above your foot. TIP: As you lower your booty, you should concentrate on isolating the quad in the forward leg and the booty when raising upward. This can be a stationary exercise if you do not have room, or you can move in a forward position.

6️⃣SIDE LUNGE (using a kettle bell, dumbbell or no weight at all)

Every single time I do this exercise, my inner thighs and quads are always sore the next day. Yippee! It is such a great exercise to tighten and tone the thighs. And when you add a weight to the exercise, you heart rate will also get elevated. I call that a win-win combination! If using a weight, grab it with both hands and lunge to one side, bending the one knee while keeping the other leg straight . Remember to keep your shoulders back and core tight. Then push off with the bent leg, returning to a standing position. TIP: Really engage your inner thigh when pushing off and stay on one side for all reps; then rotate to the other side for lunging.

7️⃣PLANK (strengthening the ab muscles for a stronger core)

First, get on to your elbows, which should be placed directly below your shoulders. Then extend your legs out and booty elevated. Now once you are ready to begin, lower your booty and tilt your pelvis to engage your core and hold this position. TIP: You need to keep the core muscles tight so you do not feel any pressure in your lower back. (As you can see in this picture, I naturally have a sway back, but my pelvis is rotated and abs tight.)

Great job, I knew you could do it!

You are off to a fabulous start to metabolism boosting + building your booty to get summer ready! Now make sure you eat some protein (I love these protein balls for a quick and healthy snack) to replenish your body and fuel your muscles.

Christie, “Your Personal Trainer to help you Get Fit & Stay Fit”

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🌿Olive Oil and What You Need to Know about It!

April 19, 2018

What do you know about olive oil?

Most of us already know that cooking with it adds amazing taste + flavor to most any foods, plus you get the wonderful health benefits too.

But here is what you might not know!

Having a local olive oil farm close is such a privilege. But do we really know how to look for good, quality oil and also what is the best way to cook with it? So, the owners at my local Queen Creek Olive Mill answered some questions about olive oil and it was so beneficial to me; therefore, I thought you would find this information helpful too.

Queen Creek Olive Mill Answers Our Questions

” A family run business that puts quality first in their products. “

“Is olive oil still good for you if you heat it? Also, should you keep it for a special occasion? Does light olive oil mean less calories?

You’ve asked these questions again and again. So we’ve answered the 5 most common questions (aka myths) we get from our readers in hopes of setting you straight when it comes to extra virgin olive oil.”

5 MYTHS ABOUT OLIVE OIL

🌿1. THE SMOKE POINT IS TOO LOW TO FRY

Olive oil is made up of mostly monounsaturated fat (about 75%) which helps stabilize it and stand up to higher heat. The smoke point of olive oil is 410 °F (210 °C), which is ideal and safe for frying. Extra virgin olive oil actually has one of the highest smoke points of all ‘non-refined’ cooking oil and is one of the healthiest oils for frying!

🌿2. YOU CAN’T HEAT OLIVE OIL AND KEEP THE HEALTH BENEFITS

Heating olive oil does not effect the fat content or nutritional value before the smoke point. Extra virgin olive oil is packed with antioxidants called polyphenols which work to protect the oil from oxidation. The heat required to raise the temperature of olive oil high enough to fry food cannot change the chemical composition of it. So when you saute, grill or even fry, rest assured you’re receiving all of the wonderful vitamins and antioxidants it provides.

🌿3. COLOR INDICATES QUALITY

The color of extra virgin olive oil has nothing to do with the quality. The color is influenced by a variety of factors including the growing conditions, type of olive and the time of harvest. Typically, it ranges in colors from yellow/green to green – and all of it is good for you!

🌿4. OLIVE OIL GETS BETTER WITH AGE

False. Unlike wine, it does not get better with age. Fresh is best when it comes to olive oil, so be sure you’re bottle has the latest harvest date or bottle date available. We typically say to use it within 12-18 months of the harvest date – don’t save it for a special occasion, use it everyday!

🌿5. ALL OLIVE OIL IS CREATED EQUAL

All olive oil is not created equal. So extra virgin should be the only oil you use in your kitchen daily. Olive oil, pure olive oil, or light olive oil should never make the cut. These oils have been refined and chemically altered. A small amount of extra virgin olive oil is added to these flavorless oils to add color and flavor. So don’t be fooled into thinking you’re still getting all the incredible health benefits and fewer calories from a light or pure olive oil, because that’s simply not the case.

5 Things to Look for when Shopping

🌿1. CLASSIFICATION OF OLIVE OIL

This is simple. What does the label describe your oil as? Extra Virgin Olive Oil, Virgin Olive Oil, Pure Olive Oil, and Light Olive Oil are some of the most popular types you’ll see. These are all different classifications of the oil which means the end products all differ from each other. So the healthiest, purest form of olive oil is Extra Virgin because it contains the most nutrients and highest amounts of polyphenols than any other classification.
MAIN TAKE AWAY: Make sure the phrase “extra virgin” is used to describe the olive oil.

🌿2. DARK GLASS BOTTLE

When it is stored in a dark glass bottle, it is protected from natural light that it’s exposed to during transit, storage and overall shelf life. Light promotes oxidization so the less light your oil is exposed to, the fresher it will stay.
MAIN TAKE AWAY: Look for olive oil bottled in dark glass.

🌿3. HARVEST & BOTTLE DATE

Always, always, always look for a harvest and/or bottle date on your oil. When it comes to extra virgin olive oil, fresh is best! If there’s no date, there’s no telling when the olives were picked, pressed, or more importantly, how long it’s been in the bottle for. The harvest date on the bottle should always reflect the latest harvest year as olive oil tends to rancidify 12 months after it’s bottled. We don’t trust expiration dates without a harvest or bottle date.
MAIN TAKE AWAY: After you locate the harvest/bottle date, make sure it’s from the most recent harvest year.

🌿4. NUTRITION FACTS

Your body needs fat! Good fat, that is. Olive oil contains a higher amount of monounsaturated fat than any other oil. A well-balanced diet should include generous amounts of monounsaturated fats (like olives, avocados, nuts) and polyunsaturated fats (like seeds and fish) as they have been proven to lower blood pressure and bad cholesterol. So get your (nutrition) facts straight – what you’re putting in your body is all good stuff, no need to count calories here! But we do recommend that you stay away from saturated and trans fats.
MAIN TAKE AWAY: Don’t be afraid of the high levels of monounsaturated and polyunsaturated fats on the nutrition label.

🌿5. KNOW YOUR FARMER

Like we said before, fresh is best when it comes to your olive oil. It typically takes 3 months for the EVOO to arrive to the U.S. from Italy, Spain or Greece (the world’s major importers of olive oil). Then, it’s not uncommon for the bottles to sit on a shelf for weeks or even months. If you are lucky enough to know a local olive oil producer, buy from them! If not, we suggest buying American-made, or that you find a brand online that you trust and purchase directly.
MAIN TAKE AWAY: Figure out it’s place of origin, if you have the opportunity to buy local, do it!”

A Few Reasons Why I Love EVOO

✔ Healthy fats

✔ Antioxidants

✔ Anti-inflammatory properties

✔ Protect against heart disease

✔ May help fight Alzheimer’s Disease

✔ Antioxidants have anti-cancer properties

✔ Anti-bacterial properties

THANK YOU! I appreciate Queen Creek Olive Mill for producing such delicious & healthy olive oil and for sharing their olive oil knowledge. Remember, check your local farmers in your area for an olive farm, or you can also visit their website to get more information about their products, recipes or to purchase. In addition, one of my favorite recipes that I make is my asparagus tart, and I always drizzle their olive oil over the top of it and it’s so delicious.

“Thank you for making olive oil cooking so fun!”

“The BEST bruschetta ever, even some gluten-free ones”

🔆” The olive tree is surely the richest gift of heaven.” – Thomas Jefferson.

🔆” Keep your friends close and your farmers closer.” – local grown farmers.

Christie, “Your personal trainer to Get Fit & Stay Fit”

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Body Weight “Express” Workout for the Gym, Home or Travel !

April 10, 2018

Your body weight “express” workout that requires no equipment is here!

Do this workout at the Gym . Home or while Traveling + it only takes 2o minutes!

Do you sometimes get stuck it a rut, tired, not motivated and find reasons not to workout? Trust me, we all do! So, let me help you find an easy solution to completing your workout on those days. The best part is, there is no equipment required to get it done and the workout takes very little space to complete it. This is a great express workout just for those days when you are in a time crunch or have limited access to exercising.

🔆 “The only bad workout is the one that didn’t happen!”

Have you ever said you don’t have time to workout? Usually when you are tired, stressed, and have a busy schedule, it can be very difficult to be motivated to exercise. But, I do guarantee you will always feel better after exercising. Also, look at your schedule, as I know you can find 20 minutes to exercise or even get up 20 minutes earlier that day. What if you don’t belong to a gym or don’t have access to one? No worries, this workout requires no weights, except your own body weight. When you head out of town, do you find it is difficult to get your workout done while traveling? This workout can be done right in your hotel room.

Tip: You MUST keep these moves slow & in control by engaging your muscles, not just going through the movement. Find a space about 6′ x 6′ and get ready to do a quick upper body, lower body & ab bodyweight workout.

Do: 3 sets of 15 reps for each exercise. If you have more time, do the entire routine a second time, if you are looking for a more challenging workout!

Body Weight Workout

SIDE LUNGES: (Quad & booty). Stay very low, keep shoulders back and core tight while lunging from right to left.

BOOTY LIFT: (Booty, abs & hamstrings). Keep your shoulders above your elbows, core & booty tight and elevate your leg. Keep your leg straight and slightly pulse upwards.

QUAD LIFT: (Quads, arms, abs & booty). Support your body on your elbows, elevate your booty slightly & keep your core tight. Keep the leg elevated & straightened and pulse upwards.

INNER THIGH LIFT: (Inner quads, abs & booty). Lie on one side, supported by bent elbow & shift weight back slightly. Keep knee bent and behind back of leg while straightening front leg. Slowly elevate leg using inner thigh muscles and pulse upwards.

OUTER THIGH LIFT: (Outer quad, abs & booty). Lie on one side, supported by bent elbow. Then shift weight forward slightly while bending bottom leg and straightening top leg and flex your foot. Slowly elevate top leg using outer thigh & booty muscles with a controlled pulsing movement.

V SIT: (Abs). Sit on your booty while shifting weight back to your arms, keeping core tight. Elevate feet off of the ground and slowly bring your knees into your chest and then outwards.

PUSHUPS: (Chest, back, shoulders & biceps). Decide on men’s or women’s pushups, depending on your strength. Remember to keep your core tight the entire time.

Outfit: leggings by Athleta, top by Athleta and bra top by Lululemon.

Grab & Go Express Snacks for Healthy on the Run

Here are some quick, easy and healthy snacks after your workout or anytime of day!

🔆 1 slice toasted sprouted grain bread (I love Ezekiel Bread) + 1/2 mashed avocado (small size) + dash of salt & pepper.

🔆 1 medium apple + 1 tablespoon almond butter. Any organic, fresh nut butter spread is good, but forget the days of Jif, as it is filled with sugars and extra fats.

🔆 Individual yogurt (siggi’s is truly the best and my favorite) + medium apple. This is a perfect post-workout snack as it is filled with fiber and protein.

🔆 1 scoop of Collagen protein powder blended with unsweetened cocoa, almond milk + PB Fit peanut mixture + 1 T. coconut oil. Also, my go to product is my Magic Bullet, you can blend your drink so easily and then if your in a hurry; you can keep your smoothie extra cold, in an insulated “water” bottle. I love how the insulation keeps it cold for 24 hours, and there’s a no-drip, drinkable spout too.

Quick Reference for 2 of My Favorite Grab-n-Go Products

Takeya is the BEST insulated water bottle I have EVER used. I love the leak-proof drinkable spout with screw top lid, so you won’t lose it. Plus, while I am driving, I can place it in my cup holder and open it with one hand.

✅CLICK here to purchase ⤴.

Organic PB Fit is one of my favorite’s as I add it to my protein smoothies everyday. Also, you can travel with it by just adding water to make an organic peanut butter on-the-go. I promise you will wonder why you didn’t start using this product sooner.

✅CLICK here to purchase ⤴.

🔆Look at your calendar and find your super busy days and then budget 20 minutes to get your workout done. Then enjoy one of the easy “snacks-to-go” to keep you moving on with your day!

Christie, “your personal trainer to help you Get Fit & Stay Fit”

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Understanding Gut Health + the Importance to Your Body!

April 4, 2018

Do you have a healthy gut?

Are you looking for ways to reduce the inflammation in your gut?

Or am I talking about something you are not even familiar with . . . gut health?

I totally understand how you feel. As a woman who personal trains and tries to eat healthy (most of the time) and take good care of her body; I was not that educated in the gut health world, until I met a wonderful nurse practitioner. Luann is her name, and she has helped me tremendously in understanding the importance of a happy and heathy gut. I still have so much to learn, but I am getting a much clearer understanding of why and how I can keep my gut healthy. So, I want to share with you the importance of this topic; compliments of Luann’s knowledge. Also, there will be more blog posting and emails on a variety of gut health topics; so make sure you subscribe to my blog so you do not miss a thing!

I sat down and interviewed Luann about how we can better treat our guts; plus, what it means to have a healthy gut and why that is so important. So, I do not mis-inform you, as she is very well educated in this area; it is her exact words from the interview below. I am sure you will find this information as helpful as I did, and hopefully some answers to why your gut might be feeling the way it is. You must understand the gut is the lifeline to the rest of our body, and when we keep it healthy and strong, we will reap the benefits! Things like hormones, bloated belly, indigestion, bad skin, etc. all start with your gut. So, read below to better understand and how to improve your gut health.

✼Interview with Luann about Gut Health

Building Your Microbiome & What is it?

Your Microbiome is the 5 pounds of amazing bacteria that live within the area called your gut, and spans from the opening of your mouth to the end of your colon. If you need to get up to speed with Microbiome research I encourage you to Google ‘The Human Biome Project’, which is a famous study completed by the National Institute of Health. From this study, we learned many things, but most importantly we learned about the relationship of our own human DNA cells to the DNA cells of the bacteria in our gut. We now know that our gut bacteria DNA cells far out number our human DNA cells and the thought that our gut bacteria is controlling us, instead of us controlling our gut bacteria, is now reality. We really are what we eat!

How to build a healthy gut/Microbiome.

You build a healthy gut/Microbiome quite naturally from our food and environment. Eating live organic foods, whole grains and proteins that are loaded with bacteria. As I tell many of my patients . . . food from farms and fields, rather than food from bags and boxes. Additionally, we need an environment with a good pH level for the bacteria to thrive. Certain foods and beverages, emotions like stress/anxiety, and medications such as antacids/antiobiotics can alter the pH of our gut and kill many colonies of essential bacteria.

How do we keep our good gut bacteria growing and happy?

Well of course we have to feed them! Food from our bacteria is often termed Pre-biotics. The best food for your gut bacteria are dietary fibers that humans cannot digest so they travel into your colon; where they are the best type of food for your bacteria to eat. Here are some common Pre-biotics: onions, garlic, leeks, asparagus, chicory, legumes, spinach Jerusalem artichoke, and green bananas. Additional foods containing Pre-biotics include oats, flaxseed, chia seeds & roasted almonds with the skins on. Also, look for words in other products to determine if a food contains Pre-biotics like: Acacia gum, Arabinose, Fructooligosaccharides, Galactooligosaccharides, Inulin, Maltodextrin, Wheat dextrin & Psyllium.

How to get more Pre-biotics in your diet.

Enjoy a Pre-biotic rich breakfast with a bowl of oatmeal or fortified cereal, topped with blueberries or slice banana. Sprinkle your spinach salad with roasted almonds with the skin on. Make a lentil soup with onions and garlic, or incorporate them into your stir fry. Try a brand of pasta enriched with inulin from Jerusalem artichoke or saute the artichoke and put in the sauce. As with any fiber, make sure your are drinking plenty of water when you increase your intake of Pre-biotic foods to avoid bloating and gas.

A great Pre-biotic recipe for your gut health.

Here is a Pre-biotic rich recipe gathering the pectin from apples, which is a great Microbiome. This is a stewed apple recipe, otherwise known as applesauce – without the sugar! Read below why you should limit sugars!

4 organic apples diced with skin on

Add filtered water into a pot about 1/3 up

Boil the apples for 5 – 8 minutes until the skins of the apples turn shiny, drain the water.

Place contents in a high powered blender and blend until it turns into a sauce. Add cinnamon if desired.

Drink it in your favorite martini glass and make all your friends jealous!

🔆 RECIPE TIP: I drained the water from the apples and saved it in a glass and then drank it. It was such a delicious tasting homemade apple juice! Seriously, this applesauce is so fresh tasting with a bit of tart + sweetness. Plus, it was so easy to make; you, your husband, kids & grandkids will all love it! As you can see below, this is how I diced my apples and how much water I put in my pot, and then how much applesauce it made. ⤵

Sugar and it’s effects.

Did you ever notice that when you eat a significant amount of sugar that the next day your eyes are puffy? The sugar that you ate was actually from the food for a certain type of bacteria in your gut. Quite frequently sugar dependent bacteria causes inflammation in our body. Many other bacteria can be colonized in our gut that fight inflammation, but it is up to us and our diet to develop and maintain those bacteria and feed them in our body.

Christie’s Gut

My advice is everyone needs to know about their gut health and how it might be effecting their body. After I talked with Luann and had some testing of my own gut, I found that there were certain foods that was causing inflammation (digestion issues, bloating, etc.) in my own gut. Now, I try to limit these certain foods (for me it’s wheat, tomatoes & peanuts) that cause my gut to be unhappy, which makes me feel “rumbly in my tummy”! Also, I do take a probiotic every morning and I am learning more ways to introduce prebiotics into my diet. I am so appreciative for Luann’s knowledge and have found a new interest in educating myself even more; with her help plus by reading books about gut health. See below.

Luann Lavin is a Certified Nurse Practioner

Luann is in Family Medicine who studies traditional medicine and Functional Medicine, which is getting at the “root cause” of disease. She has been writing and practicing since 2009 when she became a nurse practioner after practicing as a nurse for 25 years. Luann received her Master’s degree from the University of Pennsylvania and practiced as a Nurse Manager at Albert Einstein Medical Center in Philadelphia. Upon moving to Columbus, Ohio; Luann continued her post-master’s education as a Nurse Practioner, while constantly studying advanced testing and the prevention of chronic disease. She is proud to be a resident of Scottsdale, AZ since 2015 and values the Southwestern way of life and stress-free living! You can reach Luann for consultation at Lavinconsult@gmail.com. Her goal is the share her continued education and practice with all who may benefit.

🔆“All disease begins in the gut.” – Hippocrates.

Additional Education about Gut Health, The Microbiome Diet Book

P.S. For additional information and another way to supplement your education about gut health; here is a book that I am reading that goes into gut health detail. The book is called, The Microbiome Diet.

Christie, “Your personal trainer to help you Get Fit & Stay Fit”

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Easter (Brunch) Recipes with Fewer Calories + More Flavor

March 28, 2018

Easter Time or Anytime Brunch Favorites!

Fresh, flavorful and easy to make recipes that are so delicious they will be a favorite, not just for Easter or special occasions, but anytime of year or day. Start off the day with Nutty Oatmeal Cakes, and for appetizers or snacks, grab a Golden Turmeric Egg or Crunchy Carrot Fruit + Cheese Ball. Then for a perfect brunch, lunch or even dinner entree, serve the Herbed Asparagus Tart or Creamy Chicken Cauliflower + Spinach Bake. To satisfy a sweet tooth without a lot of sugar, the Coconut Lemon Squares is the perfect way to end the meal with something sweet.

These recipes can be prepared and cooked so easily, so you will have more time to spend with family and friends. All 6 of these recipes could complete your entire menu for Easter, special brunch, lunch or even for a light + tasty dinner, by including an appetizer, entree’s and dessert. Also, these recipes sneak is some very healthy ingredients like, turmeric, oatmeal, spinach, coconut, asparagus, carrots, cauliflower, yogurt and walnuts. Eating healthy has never tasted so fresh and delicious!

Christie’s Easter (Brunch) Recipes

Crunchy Carrot Fruit + Cheese Ball

What kid . . . . or adult would not love this, just by looking at it! It makes a statement just by being displayed on your table. This could be an appetizer or a dessert depending on what you serve with it. I enjoyed it with crackers as the crunchiness of the carrots, nuts & coconut is absolutely delicious combination. Also, it would be great with sliced apples or graham crackers too.

INGREDIENTS:

8 ounces reduced fat cream cheese (Neufchatel) softened

1 tsp. vanilla extract

2 T. honey

1/2 tsp. cinnamon

1 c. shredded carrot’s, plus another 1/4 c. for toppings

1/2 c. crushed pineapple (drained) or fresh sliced oranges

1/4 c. golden raisins

1/4 c. toasted and chopped walnuts

1/4 c. unsweetened, toasted coconut flakes

Bunch of parsley for garnishing the carrot

DIRECTIONS:

In a bowl whisk together cream cheese, vanilla, honey and cinnamon until combined. Stir in carrots, pineapple and raisins. Coat a large piece of plastic wrap with cooking spray and spoon the mixture onto it. Roll and seal, then place in refrigerator for at least 1 hour. Once you are ready to serve it, combine the walnuts, coconut and remaining carrots in a small bowl. Then place the cheese mixture on to your serving dish, and form into the shape of a carrot and then coat with the nut mixture. Finish by placing the parsley as a garnish.

Golden Tumeric Eggs

Making a brine with turmeric + apple cider vinegar gives these eggs a beautiful golden yellow color, but also a very heathy addition to the eggs. I actually like the taste of these eggs better than the traditional deviled eggs with mayonnaise, as they are chalked full of flavor.

INGREDIENTS:

2 c. water

1 c. apple cider vinegar

2 T. grated fresh turmeric or 1 T. dried ground

2 1/2 tsp. salt

12 hard boiled eggs, peeled

3/4 tsp. curry powder

1/4 tsp. ground cumin

1/4 c. plain Greek yogurt ( I prefer Siggi’s)

2 T. chopped chives

Optional: garnish with remaining chopped chives

DIRECTIONS:

Combine water, vinegar, turmeric and salt in a large jar. Add eggs; then chill for at least 4 hours, turning occasionally. Drain the eggs and pat dry with paper towel. In a small skillet over medium heat, add curry and cumin, cooking for about 1 minute and then let cool. Cut eggs in 1/2 (I prefer the horizontal cut for a newer look) and carefully remove the yolks. Also, cut a small sliver on the bottom of each egg so it will sit flat and not slide. Mix yolk, yogurt, curry mixture, chives and 1/2 tsp. salt and blend until smooth. Add more or less yogurt to get the desired consistency. Place mixture back into egg carefully and garnish with chives.

Herb Asparagus Tart

This tart is so easy to make, full of fresh herb taste from the thyme and the asparagus makes it such a beautiful presentation to any table. I loved the taste of this dish and would serve it as a meal (vegetarians will love it) or as a side dish too for a larger meal.

INGREDIENTS:

3/4 c. ricotta cheese

1/4 c. Italian parsley, chopped

2 T. sour cream or plain Greek Yogurt (Siggi’s is the best)

1 T. fresh Thyme leaves, chopped

1 garlic clove

1/2 tsp. salt

1 package puff pastry

3 T. olive oil (Queen Creek Olive Mill, great quality + always fresh)

1 1/2 lbs. fresh asparagus, trimmed

1 ounce fresh Parmigiana cheese

DIRECTIONS:

Preheat oven to 400 degrees. Mix together ricotta, parsley, sour cream, thyme, garlic and 1/4 tsp. salt. Place puff pastry onto coated parchment paper onto a baking sheet. Lightly brush with olive oil. Spread cheese mixture on top of pastry, leaving a small border. Arrange asparagus side by side on top. Brush with olive oil. Bake for 20-25 minutes, until edges are slightly brown. Then sprinkle with remaining salt and Parmigino cheese. Drizzle a good quality olive oil over the top right before serving!

Creamy Chicken Cauliflower + Spinach Bake

This is so simple to make and will be a definite favorite for kids and adults. The cauliflower crust with the creaminess of the chicken and cheese, plus layers of spinach makes this a meal for almost anytime of day.

INGREDIENTS:

1 bag cauliflower rice

1 bag fresh spinach

1/3 c. low fat, sour cream

1 can condensed Cream of Chicken Soup

1 tsp. curry powder

2 cooked & diced, chicken breast

1 c. cheddar cheese, shredded

DIRECTIONS:

Grease a medium sized pan with cooking spray. Place the cauliflower rice in the bottom of the dish. Layer spinach on top until all cauliflower is completely covered. Mix sour cream, soup, chicken and curry together and then spread over the spinach. Sprinkle cheese over the top. Cover the dish and bake for about 20 – 25 minutes, or until cheese is bubbly. Optional: for vegetarians, omit chicken and substitute cream of chicken soup with a creamy cheese soup.

Nutty Oatmeal Cakes

If you love overnight oats, you will love these oatmeal cakes. They make a perfect breakfast, snack, appetizer or dessert and tastes just as good the second day as the first day.

INGREDIENTS:

1 ripe banana, mushed

2 1/2 c. old fashioned oats

1 1/2 c. low fat milk

1 large egg, beaten

1/3 c. pure maple syrup

2 T. olive oil

1 tsp. vanilla extract

1 tsp. ground cinnamon

1 tsp. baking powder

1/4 tsp. salt

3/4 c. toasted, chopped walnuts

1/4 c. golden raisins

Optional – Toppings mixture: 1 T. brown sugar, 2 tsp. cinnamon, chopped walnuts.

DIRECTIONS:

Optional, but highly recommend: Soak the oats, milk and mushed banana overnight. Preheat oven to 375 degrees. Coat a 12 cup muffin tin or use cupcake liners. Stir egg, maple syrup, oil, vanilla, cinnamon, baking powder and salt in with the oat/milk mixture. Mix in the walnuts and raisins. Spoon the mixture into each muffin tin and top with toppings mixture. Bake for about 25-30 minutes, until toothpick comes out clean.

Coconut Crunchy Lemon Bars

The combination of the coconut and lemon gives this a light, fresh sweetness without being too filling. The lemon filling is so tangy and delicious plus with the crunch of the coconut, makes this one of my favorites.

INGREDIENTS:

Curd:

2/3 c. fresh lemon juice

1/2 c. sugar

2 T. lemon zest

1 T. corn starch

2 eggs

Crust:

2 T. sugar

1/4 tsp. vanilla extract

pinch of salt

1 egg white

1 1/2 c. unsweetened shredded coconut

Garnish: powdered sugar

DIRECTIONS:

Curd: Cook lemon juice and sugar and stir until dissolved in a sauce pan over medium heat. Whisk cornstarch, eggs to combine. Whisking constantly, slowly pour in lemon syrup until combined, then transfer back to saucepan. Heat over low heat, stirring constantly, until bubbles form at edges. Transfer to bowl and refrigerate until cold.

Crust: Heat oven to 325 degrees. Whisk sugar, vanilla, salt and egg white in bowl until combined. Fold in coconut. Line a 8×8 pan with parchment paper and coat with cooking spray. Press in crust mixture and bake until toasted brown, about 15 minutes. Cool completely, and then spread curd over the top and refrigerate until set, about 2 hours. Then sprinkle with powdered sugar.

Enjoy these recipes for Easter, brunch, lunch or anytime!

Christie, “Your personal trainer to Get Fit & Stay Fit”

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Successful Meal Planning to Get Your Body Summer Ready!

March 20, 2018

Spring has officially begun and summer will be here soon.

Are you wanting to lighten-up, cleanse & re-set your goals?

With that comes a HEALTHY body + STRONG mind + CONFIDENT attitude!

Yes, you have the power to make a difference!

One of the easiest ways to do this is analyze what’s on your plate.

Let’s look at some delicious + healthy ideas for successful meal planning you can follow!

As a personal trainer for the last 7 years, there is usually a time in someone’s life that they are looking to feel lighter, re-vitalized & healthier. Typically, I have found that once the weather gets warmer, many women are ready to spring clean their homes; but also ready to start “cleaning” out their bodies too, by eating cleaner. So, have you looked to see what is on your plate? Are you truly eating clean, healthy, nutritious foods to fuel your body? And what does eating clean really mean? Do you plan ahead your meals or do you wait until you are starved and eat the first thing in sight? I personally know that for me this is always a very difficult time to choose food wisely . . . can you say tortilla chips & salsa? Yes, that is my weakness if I don’t have a meal and/or snack planned for my day. Now, there is always time to enjoy these foods, because I do believe in living a balanced life; but let’s look at why & how we can eat clean most days!

🔆The Benefits of Eating Clean

increased energy
lighter feeling
sleep better
skin more refreshed
digestion more regular
less bloated
feelings of more control
hormones more in balance
easier to have a positive attitude

Successful Meal Planning You Can Follow

To begin with, eating clean means something different to everyone; but I am going to tell you what it means to me and how clean eating has kept my body feeling healthy for most of my life. Think of eating foods that come from it’s natural source, mostly the ground; like fresh fruits, vegetables, lean protein sources and lean dairy products. While most pre-packaged foods that have a long shelf life are not usually clean eating foods, as they are filled with chemicals and preservatives.

Also, exercising is a huge component of feeling HEALTHY + STRONG + CONFIDENT, but I will not discuss that now, let’s just look at food ideas for successful meal planning. I am not a certified nutritionist and I never go on a diet; as I have just learned over the years how to manage my body by choosing “good for my body” foods that are quick & easy to prepare. And drinking lot’s of water all day long is a must! It helps to cleanse, hydrate and refresh your body.

Why is food intake such an integral part? Because most woman could never get enough exercise in the day to burn the excess calories they eat in a day or make up for their unhealthy food choices. As some woman assume, if they exercise they can eat whatever they want. They make this mistake and then feel unhealthy, bloated, and keep putting on weight and in turn, get very frustrated. So let me help you by giving you a breakdown of what a successful meal planning day looks like; as here is some of the foods I eat in a typical day as it will give you a quick & easy clean eating ideas!

**7:00am* Eating breakfast**

Some studies have stated that “you must eat breakfast every morning to kick start your metabolism” to other studies saying “eating breakfast is not really that important” and you don’t really need to eat it. I personally don’t care what the studies say, as I have found that by consistently eating breakfast I am more energized in the morning, and that’s the best way to start my day. Now, I do workout early in the morning (usually around 6am) and so sometimes I do have a little snack before I hit the gym. But, as soon as I get home from my workout and before I head to my trainings, I always eat breakfast.

*I will show the approximate times that I eat, so you can get an idea about how often I am eating throughout the day, usually 5 to 6 times!

▶Protein Shake (see my favorite recipe and why protein is so important)

▶Ezekiel Bread toasted with (organic, natural almond butter & sliced bananas sometimes)

▶Gluten free pancake (see my favorite recipe and why I love this breakfast)

▶Egg Sandwich (toasted Ezekiel bread, 1 fried egg (non-stick spray) avocado, hot sauce)

▶Quinoa Egg Breakfast (see my favorite recipe)

▶Steel Cut Oatmeal with fresh berries and almond milk

**9:30/10am* Snack Time**

Usually I am driving around to my personal training sessions, and so I will usually pack a snack (also when I travel, I pack snacks) especially if I will not be home before lunchtime. Whether you are at home, at the office or traveling, I feel it is very important to have a healthy snack about 2-3 hours after breakfast and after lunch. Here are some of my favorites:

▶Protein Balls made with oats, nuts, honey, etc. (there are many options to choose from)

▶Organic apples with Organic nut butters (pre-slice apples, rub lemon juice over them, then wrap in foil to prevent browning)

▶Celery with Organic nut butters

▶Packaged Nuts with a banana

▶Natural Microwave popcorn with sea salt or dark chocolate (see my favorite recipe)

▶Smoothie made with almond milk + collagen protein (you can add fresh fruit too)

▶Fresh veggies with homemade hummus

▶Healthy, low-calorie (less than 200 calories) protein bar, like Rx Bars. Be careful, as many are the equivalent to a candy bar, check the fiber (2g. or higher is great) and sugar (less than 10g. is best).

**12:00/12:30pm* What’s for lunch**

It does not matter if you eat at home, at the office or on the road, there is always a healthy option if you pre-plan for packing a lunch or do your homework before eating out by viewing a menu online. Here are some of my favorite fast and easy lunch items, and all of them can be packed to take with you on the road (while traveling or just running errands) or to the office!

▶Non-fat unflavored Greek (or Icelandic) Yogurt with fresh fruit and low-fat granola . Do not eat the regular type yogurt, as many of those are filled with sugar and have a very low protein content. Greek yogurt is very high in protein, some as high as 22g. per serving, like Siggi’s.

▶Low fat Cottage Cheese with sliced vegetables (optional: drizzle with vinegar)

▶Mixed Green Salad loaded with veggies, a little feta cheese and drizzled with vinegar & EVOO

▶Lettuce Wrap Sandwich (crisp lettuce cup with hummus, avocado & veggies). I am not really a meat eater, but you could add meat too……just try to choose organic sliced meat, as so many deli meats are loaded with nitrates, antibiotics and sodium.

**2:30/3:00pm* Snack Again**

Yes, hopefully you got a workout in this morning or will be exercising later today, so fueling your body throughout the day will keep your metabolism going strong and your energy level staying at it’s peak. This is the time of day that most people get that afternoon slump; as I know I do. So, by eating a nutritious snack you will avoid the slump and keep energized until dinner time. Read above for some snack time ideas!

**6:00/6:30pm* Dinner Time**

Ok, I have to say this is my least favorite meal of the day. Why? Because I am always at a loss for healthy ideas and I am usually ready to just eat and move on with my night. Pathetic I know, but that’s how I am; as I think it’s because I am not a night person and start loosing steam by now! But, here are some of my favorites:

▶Spiralized Veggie Spaghetti (see my favorite recipe )

▶Grilled Fish (Thank you Tom for always rocking at the BBQ) with veggies and quinoa

▶Organic Ground Chicken Breast Burgers (the BEST meat is from Whole Foods butcher) on brioche buns (also from Whole Foods) with avocado, onions and tomato, with kale salad and sometimes I bake some potatoes.

▶Organic Chicken Fajitas with grilled veggies, black beans and avocado

▶Green Salad with grilled fish or chicken, veggies, feta cheese then drizzle with vinegar & EVOO

▶Baked Eggplant Parmesan (sliced eggplant, dipped in egg whites, topped with Panko bread crumbs, placed in dish with marinara sauce then baked in oven at 350 for about 30 minutes)

**8:00* Yes, Dessert!**

Now, I do not have dessert every night, but sometimes I just need to eat something sweet. I bet most of you feel the same way too! Just be careful when eating too many sugars, read this post for more information about why. So here are a few of my healthier dessert choices:

▶1 to 2 pieces of dark chocolate

▶Sliced banana or strawberries with melted dark chocolate drizzled on top or nut butter

▶Plain Greek Yogurt with honey or maple syrup on top and fresh fruit

▶Sliced oranges with grated coconut and nuts on top

Then it’s time for bed! This a typical day of what I eat and when I do eat like this, I feel HEALTHIER + STRONGER + CONFIDENT throughout the day. But I do also enjoy my days of eating pizza with wine, mexican food with chips and salsa, etc. because living a healthy lifestyle is all about balance. But, when the majority of my days consist of clean eating, I do feel lighter, more energized, clearer minded, skin fresher & mind sharper!

You have the power to make a difference with wise choices.

Together let’s lighten up, cleanse & re-set our goals before summer is here!

Christie, “Your personal trainer to help you Get Fit & Stay Fit”

☘Healthy St. Patrick’s Day Recipes☘

March 13, 2018

Go Green & Go Healthy!

5 Healthy St. Patrick’s Day Recipes ☘

You and your family will have the luck of the Irish, because each of these Healthy St. Patrick’s Day Recipes are festive, fun and filled with green! Start your day with the Get Up & Go Green Smoothie for energy. Then the creaminess of the Kale & Clover Soup, with the fresh & flavorful taste of the Cilantro Edamame Hummus and Sweet Pea Mockamole will be a delight for lunch or dinner. How about finishing your night with some Irish Soda Bread with some whiskey butter to satisfy your sweet tooth! Since these are so healthy, you will want to continue to add these foods to your regular weekly meals.

5 Healthy St. Patrick’s Day Recipes

Get Up & Go Green Smoothie

🔆”A refreshing & energizing smoothie to start your morning.”

INGREDIENTS:

2 c. frozen pineapple chunks

1 c. firmly packed spinach leaves

1 1/2 c. coconut water

1/4 c. fresh cilantro

1/2 c. fresh parsley

1 T. chia seeds

1/4 c. fresh lime juice

1 tsp. lime zest

1/2 frozen banana

1 T. Great Lakes Gelatin Collagen Protein (My favorite ingredient for my joints & hair.)

DIRECTIONS:

Blend all ingredients. I prefer my Magic Bullet for a quick blend and quick clean up. That’s it! Now you are loaded up with your Vit C. and ready to head out the door!

Kale & Clover Soup

🔆”The creaminess of the yogurt & beans with the fresh greens provides a delicious & fulfilling meal.”

INGREDIENTS:

3 T. olive oil

1/2 onion chopped

1 1/2 c. chopped spinach

1 1/2 c. chopped kale

4 c. chicken or vegetable broth

1/2 c. Siggis yogurt

1 can (15 oz.) cannellini beans, drained & rinsed

1 can (15 oz.) garbanzo beans, drained & rinsed

1/4 c. pumpkin seeds

Optional: Cayenne Pepper (I love the spice this adds to the soup) Salt & Pepper

DIRECTIONS:

In a saute pan, heat oil over medium heat then add onions and sauté until tender. Then add the kale, spinach & broth until wilted. Combine both cans of beans and yogurt into the pan and mix thoroughly. Remove from heat and puree the soup in the blender (make sure to always leave a portion of the lid open to release the steam). Pour immediately into serving bowls, add pumpkin seeds for garnish and any seasoning. Finally, add the cayenne pepper, and some salt & pepper to taste. Also, save some fresh parsley to garnish on top of the soup.

Cilantro Edamame Hummus

🔆 “Your taste buds will be electrified with the spicy flavor of the cayenne pepper with the smooth sensation of the edamame’s.”

INGREDIENTS:

1 (12 oz.) package of frozen edamame

2 cloves of garlic

1/4 – 1/2 c. water

1/2 c. peanut butter (Yes, I used peanut butter instead of tahini, but you could use either!)

1/4 c. fresh lemon juice

1/2 c. packed cilantro (I removed the stems.)

3 T. olive oil

1 tsp. slat

3/4 tsp. ground cumin

1/8 tsp. cayenne pepper

DIRECTIONS:

In a large pot, add frozen edamame to salted water over medium heat. Cook until edamame is tender, which is about 5 minutes. Drain the edamame. Puree the garlic in a food processor, then add edamame, peanut butter, water, cilantro, lemon juice, olive oil, salt, cumin, cayenne pepper until blended smooth. Also, I kept a few of the cooked edamame to garnish the top of the hummus plus sprinkled the cayenne pepper and spooned the hummus into a shelled out green pepper for a nice presentation.

Sweet Pea Mockomole

🔆 ” The peas add a beautiful bright green color and healthy surprise to this dip.”

INGREDIENTS:

1 c. frozen peas

1 garlic clove

3 T. chopped onions

1 tsp. ground cumin

2 T. fresh lemon juice

1 T. olive oil

1/2 tsp. red pepper flakes

Optional: salt & pepper to season.

DIRECTIONS:

In a food processor, combine the peas, cumin, onion, garlic and blend until smooth. Then add the lemon juice, olive oil and red pepper flakes and continue to blend until smooth. Now season with salt & pepper accordingly. Also, I shelled out the inside of a green pepper and placed the mockamole inside and sprinkled extra red pepper flakes for a festive look.

Irish Soda Bread with Whiskey Butter

🔆” The whiskey flavored raisins with the whipped whiskey butter, makes this bread worth the extra calories.”

INGREDIENTS:

1 c. raisins

1/2 c. whiskey

3 c. all purpose flour

1 T. baking powder

1 tsp. salt

1/2 tsp. baking soda

1 T. grated orange peel

1 1/3 c. buttermilk

1/4 c. butter, melted

1/4 c. butter, room temperature

DIRECTIONS:

Place raisins in a bowl with the whiskey and soak overnight if possible. Then drain the raisins and save the whiskey. Preheat oven to 350 degrees. Grease a 9″ round baking dish. Whisk together in a large bowl the flour, sugar, baking powder, salt and baking soda. Add the raisins, orange peel to the dry ingredients. Now mix with a beater, the buttermilk and 1/4 c. of the melted butter. Pour the batter into the prepared baking dish. Bake the bread for about 1 hour or until the top is golden brown and when a tooth pick inserted in the center comes out clean. Finally, beat 1/4 c. (room temperature) butter with the reserved whiskey and serve with the soda bread and/or with some jam.

St. Patty’s Day Cheer!

The luck of the Irish will be upon you and your guests with these delicious, colorful & healthy St. Patrick’s Day recipes. But, don’t stop there, you will want to continue to eat these foods year round!

Christie, “Your Personal Trainer to Get Fit & Stay Fit”

This site contains occasional affiliate links to better serve you in finding the products to assist you in your Fit Life. Although, I do receive commission on the sale of these products, the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Boxing: Perfect Home Workout

March 7, 2018

“Every champion was once a contender that refused to give up.” – Rocky Balboa

What do you want?

How about a Summer Time Shape Up?

A Boxing Workout at Home is Just the Answer!

Individual or Partner Boxing – Either Way it’s an Awesome Workout!

With warmer weather comes fewer clothes, shorter sleeves and dresses, so it’s a fabulous time to change things up. When Spring is beginning to arrive, do you like to change up things too? How about a detox? I know that in Spring I start eating much lighter foods (ok, not all the time!) and also de-clutter our home (yes, that feels so good to get rid of unwanted items!) So why not also change up your workouts? The reason I like boxing, is that it is a great way to get an intense, fat burning workout; plus it is an excellent way to tone up and build upper body strength! If you haven’t tried a boxing workout, you are missing out on a fun yet very effective way to burn fat and tone your body. Also, punching is a great way to release stress and get your heart rate up.

🔆If you have never boxed or are unsure about how to box, let me tell you that every single personal training client that I have boxed with, ALL of them have loved it. Some women were very apprehensive at first, but as soon as they put on the gloves; they felt stronger + more powerful before the workout even began. I have a follow along workout below showing you exactly how to box. Give it a try, I really think you will love it too, plus it’s a fabulous home workout & you will build more upper body strength!

Boxing Workout at Home Equipment:

There are some different options in equipment, depending on your budget and/or preference for boxing. The first and most important is getting the boxing gloves. Even if you only get the gloves and do the workout without a bag or mitt, you will still get a great workout just by doing these exercises by the weight of wearing 12oz. gloves. Secondly, if you are ready to elevate your workout and prefer boxing solo, then I would incorporate the punching bag. Finally, if you don’t have the space or the budget for the bag; and have a workout partner, then I would definitely use the mitts. This provides great resistance, plus you will utilize your core muscles a lot more too.

Equipment: Here are some links at Amazon for the boxing home equipment that I use: The boxing gloves (I have the pink, 12 0z.) the punching bag and the hand mitt (best way for a partner workout and so portable you can box anywhere).

Tip: You have 2 options for doing this workout: 1. My favorite is the timed sessions and/or counting the time. When I train my clients and the exercises below, I did the timed sessions! ⏲ You can use your phone and get an app like, Interval Timer, it’s free and it’s an excellent way to have the counting done for you. Or you can do the old-fashioned way of just counting in your head. 2. Determine a certain number of sets (maybe 3) and reps (20-30) for each exercise.

Time: Here is my preference. Do each move for 60 seconds. Rest for 30 seconds. Then move to next exercise. Repeat each exercise until you have done 28 minutes of boxing, then take 2 minutes to cool down. Advanced workout: Warm up for 5 minutes, box for 45 minutes, then cool down & stretch for 10 minutes.

Killer Arms, Core & Cardio Boxing Home Workout

⚠If using the mitts with a partner, have them stand in about the same position as where the punching bag is. They will need to raise or lower their arms to get their mitts in a position best for your boxing height. Take a few practice punches to get the right distance and height between the two of you. Also, make sure the partner wearing the mitt, ALWAYS keeps their eyes on your gloves to get the mitt in the right place to get your punch . . . you don’t want your partner to get a punch in the face! Yikes!

SQUAT PUNCH: (great cardio warmup, make this a fast move)

Stand in a squatting position, elbows bent, fists by your side facing the boxing bag.
Elevate from a squat position to a standing position while punching the bag at the same time. Alternate punches with each squat to standing position.

JAB PUNCH: (think of this move where you would be punching the opponents”nose”)

Stand with one foot forward, the other foot backward with both knees slightly bent. Keep elbows elevated and fists forward.
Then using your core muscles, throw your punch and then retract it, alternating your punches with each move.

HOOK PUNCH: (this move is where you would be punching the opponents “ears”)

Stand in a slight lunge positon, keeping your knees slightly bent and core tight and engaged. Elbows are elevated and fists facing one another.
Use your core muscles to throw your punch into a hook punch. Punch hard and fast and then retract, alternating fists with each punch.

UPPER CUT PUNCH: (this move is where you would be punching the opponent “under the chin”)

Stand in a slight lunge position, keeping your knees bent and core engaged and tight. Lower your elbows and place arms in a 90 degree position. Fists are facing upward.
Using your core muscles, take your fists upward to punch the bag keeping your elbow bent the entire time, then alternating fists for each punch.

PUSHUPS: one of the best moves for stronger arms and core

YES, you can do pushups during your boxing with your gloves on. Get into plank position, keeping your neck in a neutral position, arms straight. Slowly lower yourself into a pushup, keeping your core tight the entire time, then pushing back up to starting position. If the man’s pushup is too difficult, thats ok, go to your knees and do women’s pushups.

PLANK: excellent core strengthening move

With your boxing gloves on, get into a plank position, keeping your core very tight and engaged, lower back must remain strong, and legs straight and tight. Hold for specified time above.

“Be strong you never know who you might be inspiring.”

Amazon Shop for Boxing

in health + happiness,

Christie

How I Changed My Body Shape Over the Years!

February 25, 2018

Did you know you can change your body shape & strength of your body . . . at any age?

At 54 years old, I feel healthier + stronger than I ever have!

At 35 yrs. old I felt skinny with no muscle tone at all.

Then at 43 yrs. old I felt bloated and weak.

Let me share with you how and why I feel better in my 50’s than I did in my 30’s and 40’s. . . and get ready for some giggles with my old photos below! It doesn’t matter your age or your body shape right now, you just need a plan to commit to creating an environment to help you be successful in achieving your fitness/health goals! It is never too early to begin or too late to start, as our bodies are perfectly designed to be fueled with healthy food & exercise to build strength.

I am turning 54 years old this week and I have learned with over 40 + years of exercising . . . then not exercising . . . to eating right . . . then not eating right; that I can change my body shape with the lifestyle that I live. Our bodies are designed to exercise, to strengthen our minds & muscles and to eat foods that replenish and nourish us. There is NO right or wrong body shape; but I know personally, I feel better when I am physically fit and strong and eating healthy. And I bet you do too!

Age is just a number!

I have heard over the years, ” I can’t change my body shape, or I am just too old, it is just the way it is.” Well, yes that is true to a degree. Your height you can not change. The structure of our bones & length of body parts, we can not change. But the amount of excess or insufficient fat and/or muscles our bodies carry, is completely up to YOU! I say this as encouragement, not discouragement.

You have a choice everyday if you will fuel your body with foods that give it the nutrients it needs for proper care. Do I eat healthy all the time or recommend you do the same? NO! I truly believe in living a balanced lifestyle! What is a balanced lifestyle? To me, it is taking more steps forward towards your goal and less steps backwards away from your goal. That’s it!

Can you change the shape of your body?

YES! But, you will not only change your body shape by the foods you eat, but also by the exercise you do. Are you ever too old to change it? NO! When I was younger, I would exercise, but I would only do cardio. I shy-ed away from weight training, because I was afraid I would look too big & manly. Cardio is a great form of exercise, not matter what type of cardio you do. But, the weight training is what truly changed the shape of my body. And the older I have gotten, the more weights I have done.

Link here for access to Fit Shop (Amazon) for easy purchasing or information on many FitFab recommended items!

I truly feel younger and stronger than I did when I was in my 20’s, 30’s and 40’s. As, I really did not start doing a consistent form of strength training until about 8-10 years ago. A big thank you to my wonderful husband who encouraged me and showed me along the way. Now I would love to encourage you too. That is why I made my blog with over 50+ workouts to help you build the body shape of your dreams!

A picture is worth a thousand words!

Let me show you a few of my old pictures. Wow, did I giggle quite a bit looking through some of my old pictures. Why did I walk out of my house in some of those outfits? And my hair has changed more styles and color than I care to admit! But, for sake of sharing with you my point about how you can change your body type at any age; we both know that a picture is worth a thousand words (or maybe a thousand giggles!).

Skinny & No Muscle Tone:

Get a hold of those shorts and not so sure about my hair either!!!!! I personally think I look too skinny here and I have no shape and/or strength to my body shape. Ok, I did have strength to carry my 2 babies around back then. But I mean the kind of strength where there are muscles and bones that are strong to support our bodies.

Did you know that our bones need weight-bearing exercises just as much as our muscles do? If not, both our muscles and bones become weak and fragile. Also, back then, I would eat a lot of salads and not much protein. Now, I try to eat lean protein (mostly through protein powder, eggs, chicken, fish & beans) at every meal. You need to eat protein in order to build, strengthen and replenish your muscles.

Fuller & Weaker Shape:

At least this outfit is better than before and my hairstyle is looking a little bit more fashionable. Maybe it’s because the kids grew up and I actually had time to get myself together before heading out . . . or not! I found that during this period of time, I was very busy taking care of my family and sometimes I would eat much of the same food my kids would eat. (Kraft Mac & Cheese anyone………???) I would still exercise, but again cardio only; and I was not burning enough calories for the food I was eating. I felt bloated and puffy a lot and not very strong.

Healthy & Strong

At 54 years old, I feel the best I have ever felt. Age is truly just a number, don’t let age become an excuse for bad habits when you are young or an excuse to let yourself go when you’re older. The effort you put into or not put into your body, is exactly what you will get out of it. I eat healthier than I ever have. And I really watch, most of the time, what I put into my mouth. Yes, I still enjoy pizza and wine with my hubby and other not so healthy choices at times; but, it is usually saved for weekends or special occasions.

As for exercising, I still do some form of cardio on a regular basis. But, now I have focused on consistent weight training in my weekly workouts. The extra calorie burning + muscle strength/development from weight training gives my body a healthier + stronger feeling.

Don’t Wait!

Every day, week, month or year that goes by that you do not commit to living a healthy lifestyle, plus obtaining the body type you feel most confident in; the longer away you are from reaching your goals. As you can see from above, there is no magic formula or magic pill to take. It really is quite simple, we just tend to make things more complicated in order to reach our goals.

🔆Let’s live the FitLife together, so make sure you are subscribing to FitFabForever to get all the updates, motivation and inspiration to help you succeed!

Here is my personal & simple formula for success:

Eat healthy for 5-6 days out of the week. I eat healthy most days during the week, but then I like to enjoy my weekends when Tom is home and not worry about what we are eating and/or drinking, but just enjoy! That is what I mean about living a healthy + balanced lifestyle.
Exercise. Do cardio 2 times/week & strength training 3 to 4 times/week. Here is 50+ workouts you can do at home or at the gym.
Regular sleep schedule. For some people this is harder with work or travel schedules, but do your best to get a minimum of 7 -8 hours sleep a night. Also, what helps me, is I go to bed almost the same time every night (but not on weekends) which makes it easier to wake up in the mornings. As I enjoy getting my workouts done first thing in the morning.
Positive attitude. Everything begins in our minds and how we react to situations. Plus the mind set we have can totally dictate how we live our lives. This holds true for living a healthy lifestyle too. If you think you can do something; I promise you will be much more successful in reaching your goals and much happier in doing so. If you begin with a negative attitude and how hard something will be or how unattainable it is; then you will struggle to achieve your goals. So start off the day by looking in the mirror and loving the person standing in front of you and tell yourself that you will give everything you got to be the healthiest and strongest woman you can be!

” Loving yourself starts with liking yourself, which starts with respecting yourself, which starts with thinking of yourself in positive ways. ” – Jerry Corsten.

Christie, “your personal trainer to help you Get Fit & Stay Fit”

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Get Energy + Collagen Protein in One Fabulous Smoothie !

February 21, 2018

Would you like to increase your metabolism?

How about more protein & fiber in your diet?

Your answer is to pour yourself this coffee smoothie for a pre-workout, a post-workout or just for an afternoon slump!

This is one of the MOST delicious, energizing, fulfilling smoothie bowls I have EVER tasted! I absolutely love the flavor of the coffee mixed with the creaminess of the almond milk and the muscle building element of the collagen protein powder. I enjoy working out early in the morning, and this smoothie bowl is the perfect answer to get my protein intake after my workout + the delicious taste of coffee! Or if you need some energy before your workout, then don’t just drink coffee, make this smoothie. And this is also a perfect afternoon snack for that slump that we all seem to get sometimes during the day. But why do I add the collagen protein to my food, let me explain below.

Why Collagen Protein?

🔆Here are a few of the reasons why I have added collagen protein into my diet:

1. Protein is the second most plentiful substance in the body (after water)

It is needed for the growth and repair of every cell in the body. Up to 40% of the body is made up of connective tissue, 70% of the connective tissue is collagen. Protein is naturally considered the building blocks of the metabolism.

2. Collagen is the protein that forms connective fibers in tissues

Such as skin, ligaments, cartilage and bones. Collagen also acts as a kind of intracellular glue that gives support, shape and bulk to blood vessels, bones, and organs such as the heart, kidneys and liver. Collagen is also required for the repair of blood vessels, bruises and broken bones.

3. Collagen Hydrolysate is unique in its amino acid structure

Because of its high amounts of glycine and proline, which are found in lower amounts in other protein food supplements. After the age of 25 the body’s natural ability to produce the amino acids diminishes, but can be easily obtained from adding collagen protein to the diet.

4. The sustained use of hydrolyzed collagen has been reported to have

Beneficial effects on other connective tissues like tendons, ligaments, cartilage, joints and bone. Cartilage that covers the surface of joints is composed of cells called chondrocytes that are embedded in an extracellular matrix that contains collagen fibers and other molecules that are linked into an integrated network with hyaluronic acid.

ENERGY BOOST SMOOTHIE RECIPE

INGREDIENTS:

1/2 c. unsweetened Silk almond milk

1/4 c. unsweetened cocoa powder

1/2 c. Siggi’s yogurt

1 c. coffee ice cubes (approximately 3 to 4 cubes)

1 heaping T. GLG Collagen Protein Powder

1 tsp. vanilla extract

1 frozen banana

INGREDIENTS: for toppings

2 T. chopped almonds

2 T. organic shredded unsweetened coconut

2 T. cacao organic nibs

1/2 banana, sliced

DIRECTIONS: First thing, make coffee ice cubes! If you are like me and haven’t had ice cube trays in your home for a long time, you’ll need to get some. Brew the coffee, let it cool down, then pour into the trays and place in the freezer until frozen. Blend all smoothie ingredients ( I love my Magic Bullet for this) until well blended. You can add more milk or less milk depending on the thickness you prefer.

Toppings: Now is when the fun and the yum begins! If you have never tried cocoa nibs, get ready, they are so delicious and add great cocoa flavor & crunch without sugar! These are one of my new favorite food accessories to add to food. I also add them in my yogurt!

Servings: 1 or 2 depending on if this is a snack or a meal replacement

Prep Time: 2 hours if you need to freeze the coffee and make coffee cubes, if not, then about 5 minutes.

Just look at the yummy toppings of this smoothie bowl, I bet you can hardly wait to make one too!

Pre-workout, Post-workout, Afternoon slump, anytime is a good time!

Energy + Collagen Protein Shopping List:

For your convenience, if there is an item you might need, here is a SHOPPING LIST of the some of the items I used to make this Energy Boost Smoothie:

⬇You can click on any picture for more information or to purchase⬇

Ice Cube Trays

Magic Bullet

Collagen Protein Powder

Organic Cacao Nibs

Organic Coconut Shredded

EXERCISE 💪 . ENERGIZE 🔆 . ENJOY ☕ !

I would love to hear what you think about this smoothie or if you have a favorite recipe by sending me a reply below or an email 📩

Christie, “your personal trainer to help you Get Fit & Stay Fit”

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Intensify Your Cardio Workout & Burn More Calories with a Medicine Ball

February 20, 2018

One simple way to intensify a cardio workout & burn more calories

is to add a medicine ball!

The added weight of a medicine ball can take a cardio workout from efficient to over-the-top calorie burning. During my own workouts, when I add a medicine ball to the exercises below, my heart rate jumps up so much higher. This in turn, brings a workout into a HIIT (High Intensity Interval Training) which will burn fat and calories much more efficiently during your workout, but also continue burning fat afterwards. The torching of calories continue to create an after burn even when you stop exercising.

There are so many great uses of a medicine ball, from a cardio workout, lower body workout, upper body workout, even core workout. Below, is a cardio workout, showing you ways to incorporate the medicine ball into your home or gym workout. Get ready to feel the intensity and burn extra calories; and the best part, it doesn’t take a lot of time to complete this workout. A shorter duration with higher intensity will always be a more productive way to complete a fat burning cardio workout. For your convenience, link below, if you need to purchase a medicine ball.

Equipment: Medicine Ball (4 lb. beginner, 6 lb. intermediate, 8 lb. advanced)

Do: 4 sets of 20 reps.

Frequency: 2 times a week

Medicine Ball Cardio Workout

Wood chop :

Stand with your feet a little more than shoulder width apart. Grab the medicine ball and bend your knees while rotating at your hips. Keep your chest up and shoulders back, then twist and take the medicine ball to the opposite side while extending your legs. This is a fast, yet controlled movement. Repeat on other side after completing the full set.

Squat + Lift :

Stand with your feet a little more than shoulder width apart. Grab the medicine ball and squat while keeping your booty pushed backwards, while keeping the ball at chest level. Also, keep your chest up and shoulders back, then extend the ball up overhead while straightening your legs and arms. Although, this is a fast movement, keep it controlled.

Skaters :

Holding the medicine ball while keeping your chest upright and core tight. Then begin to skate (think of skating on ice) by pushing off to the right foot and keeping left foot elevated. Then quickly jump back to opposite foot, like you are skating, by bringing the medicine ball to each side. Move quickly side to side without stopping if possible.

You are 1/2 way through your calorie burning + fat burning workout, keep going!

Twist + Rotate :

Stand with your feet slightly more than shoulder width apart, while extending one leg out straight. Grab the medicine ball and bend your opposite knee and lower ball with straight arms to the ground. Keep your chest up and shoulders back, then twist and take the medicine ball to the opposite side while extending your opposite leg. This is a fast, yet controlled movement. Repeat on other side after completing the full set.

Tick Tock :

Hold the medicine ball while keeping your chest upright and core tight. Remember to keep the ball in tight against your core, with elbows are bent. Bend one knee while extending the other leg out straight. Then quickly jump (or think of a tick-tock move) from one foot to the next foot. Move quickly side to side without stopping if possible.

Lower + Elevate :

Bend at your waist while keeping your booty pushed back and lower medicine ball completely to the ground. Keep your chest elevated, head neutral and core tight. Then raise the ball and extend completely overhead in a quick yet controlled movement. Return to starting position, making sure to touch the ground each time with the ball. (If you can not touch the ball to the ground, get as close as you can.)

All Done and Feeling the Benefits!

That’s it! Now you too can intensify your cardio workout with a medicine ball. I promise you will get your heart pumping, your legs and arms will also get a fabulous workout + your core will gain additional sculpting benefits. So get ready to feel your body get stronger, leaner and sweaty! 🙂

“I know you can do this, keep your mind strong and positive . . . remember you can achieve whatever you set your mind to! ” – Christie

“DynaPro is my new favorite ball, it comes in so many weights too!”

Christie, “your personal trainer to Get Fit & Stay Fit”

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