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Beat the Post Vacation Bloat!

July 11, 2017

DID YOU COME BACK FROM VACATION FEELING BLOATED? 😱 (I did!)

ARE YOU LOOKING FOR A PERSONAL TRAINER APPROVED 🔆 WAY TO DE-BLOAT?

YES? THEN YOU HAVE COME TO THE RIGHT PLACE . . . LET ME SHARE WITH YOU THE STEPS I TAKEN! 😊

Vacation is definitely the time to relax, enjoy time with your family & loved ones and loosen up a bit on the strict food you eat every day! My family and I were very fortunate to travel to Europe recently and while we were there, we took great pleasure in trying and enjoying new foods & drinks . . . some which were not the healthiest, but meal time was a wonderful & festive part of our traveling enjoyment. 👫👫

Then we came home and back to reality! Now here is the interesting part 🤔 . . . . . not only for myself, but Tom and the kids noticed this too, we didn’t really put on extra weight on this trip, (I think that was due to the daily walking from morning to night in the beautiful cities & villages), BUT we did notice we all felt a lot more bloated! 😜 Also what probably helped us not to put on extra weight, is that much of the food in other parts of the world have smaller portions and they regularly use fresh & organic ingredients! ✅ I do wish our country would place more importance on organic eating in a way that is affordable for everyone (a big thank you 👏 to Costco for introducing so many organic items)! So, I realized what was causing the bloating was the types of foods 🍝 and extra drinks 🍺🍷 we had that created the inflammation in our bodies, hence the bloated feel!

SOOOOOOOO . . . LET’S GET STARTED IN DE-BLOATING OUR BODIES! A.K.A. Detoxing!

Here are my Personal Trainer Approved Tips to Get You Started + Challenges for YOU ✔️

♨️HIIT (High Intensity Interval Training): Yes, I know it’s not easy getting back into a regular workout, at first, but once you do, I promise you will start feeling better, more energy, sleeping better, bowels regular, skin clearer AND less bloating. Here is a link to a HIIT workout, but I can make it even simpler for you too, you don’t have to go to the gym, you can do this at home, outside or even at a hotel if you’re traveling! Burpees! Yes, they are an excellent way to jump start your cardio workout, strength training workout & just get the blood pumping and then let the fat burning begin!

Challenge: Do 2 sets of 10 burpees every single day for a week for a beginner. Do 2 sets of 15 burpees if intermediate level athlete. Do 2 sets of 20 burpees for the advanced athlete.

💪STRENGTH TRAINING: This is one of the best ways to burn calories, not only when your working out, but the fat burning will continue for hours afterwards (depending on your intensity, it can last for 12-24 hours) even once you stop. This means your muscles are working in overdrive, which creates belly fat burning, then the de-bloating continues. I have multiple strength training workouts on my blog, here is the blog link.

Challenge: Do 4 days of strength training for 2 weeks straight and I promise after those 2 weeks, you will absolutely love the way your body feels . . . stronger, tighter, toned and de-bloated! Do 2 upper body and 2 lower body workouts each week.

💦WATER: You must stay hydrated, especially during these summer months where you will be sweating a lot more and with your additional workouts, you will need the fluids. Read this blog post on the importance of water for your body and why you need to drink it daily. And remember, when you are thirsty, you are already dehydrated, so fill up with 0 calorie water, not sugary, calorie-laden drinks.

Challenge: Drink 8 full glasses of water every single day, and if you are perspiring more, add an additional glass or two of water. Benefits: clearer skin, plumped skin, cleaner bowels, feeling of fullness and yes, de-bloating!

🍳PROTEIN: Why is protein included in my list? First, it must be lean protein for it to count. Link here for the Power of Protein and it’s great benefits. Protein is an excellent way to feed your starving muscles after you workout by repairing them, which then causes the body to work hard to rebuild them back. It will also give you a feeling of fullness in your meal, which will help you eat less food with better portion sizes, again helping with the de-bloating.

Challenge: Try to incorporate a lean protein in every single meal. When you link to my protein blog from above, you will see suggested protein items to eat.

🌱SUPERFOODS: I really try to get my daily fruits & veggies in my diet every single day, but sometimes it can be difficult depending on my schedule for that day. That is why I love to drink my greens superfoods with water or a little bit of organic apple juice to give my body the antioxidants it needs to stay fit & healthy. If you are not familiar with green superfoods, then check out the link. When our bodies are running more efficiently, then they can detox & de-bloat much better.

Challenge: Eat fruits, but also make sure you include veggies with every single meal. If you find it difficult one day, then supplement with a greens superfoods.

💊PROBIOTICS: Choose food wisely! A doctor had told me a few years back to take a probiotic everyday to keep my upper & lower GI “clean” with good bacteria. It was the best thing that I did, because my stomach and my bowels have been running regularly ever since. I know that some can be quite expensive, so here is my probiotic that I found on Amazon, that is very reasonably priced and doctor recommended. Again, a clean bowel is a de-bloated tummy! Another tip my doctor shared with me, is the importance for women to take a women’s probiotic everyday! I never knew there was such a thing, so I wanted to pass this health tip onto you, because this type of probiotic works on getting the good bacteria down in our female parts area! This is the women’s probiotic recommended that I now take every single day now!

Challenge: Take one GI probiotic and one women’s probiotic supplement everyday.

🍴MEDITERRANEAN DIET: This type of eating is truly the best eating for our body, immune system, energy level and digestion. WHY? Because it consists of lean protein, complex carbs, veggies with healthy fats. Looking for more information on the types of foods & recipes, the Mediterranean Diet Cookbook has simple & delicious recipes with nutritional content. What it does NOT include? Simple carbs (white breads, cereals and rice) high sugars, high sodium and unhealthy fats (many times the American diet). When your body does eat food that it can recognize (I always say that God designed our bodies for clean & healthy foods.) then it will utilize these foods exactly where the body needs it! And when our bodies are running smoothly with clean eating, then our body does not bloat with inflammation!

Challenge: Try 1 week of a strict mediterranean diet and see how amazed you feel. Then after the 1st week, you can introduce a little cheat food here and there, but keep most of your diet clean.

👣MOVE . MOVE . MOVE .: We spend way too much time sitting in front of the TV, computer, desk (actually I must move around here shortly, as I’ve been sitting too long writing this blog post 🙄 ) and we must keep our bodies moving. One of the many features that I love on my Apple Watch is the, stand reminder, as it has reminded me quite a few times while typing this blog post! I think we can all get sedentary with business or sometimes just laziness, so the stand up reminder on the Apple Watch is a great way to get you moving. Maybe you can take that phone call on your bluetooth headphones and walk instead of sitting while talking. Or instead of laying around watching TV, think of something to do outside to get moving (this is not your workout time, this is just for when we have sat for too long) or if you live in a hot climate like I do, head for the pool or even do some yoga or stretching inside. When we stop moving, our bodies get complacent, as do our muscles, bowels, mind and so let’s remember to keep moving and stay away from the bloat!

Challenge: If you have an Apple Watch put it on as it’s a wonderful reminder to keep moving, or if not, set a timer on your phone to remind you to stand and not sit longer that 30 minutes at a time without moving.

ARE YOU READY TO DE-BLOAT? 👍

YOU WILL FEEL YOUR DE-BLOATING IN 1 TO 2 WEEKS IF YOU FOLLOW MY GUIDELINE. . . so great ready to feel amazing ! 😃

Now that YOU have set some new healthy challenges/goals, don’t let this guideline slip away from YOU! I know during vacation, it’s not always realistic or even fun to follow these tips, BUT I do suggest that when YOU are home, try to accomplish most of these goals and YOU will truly feel the amazing benefits to your body!

FIT & De-bloating P.T. Product Recommendations:

(if you need any products, I have a list of what I use below, for your convenience.)

CLICK ✅ on any picture to get more information or purchase on Amazon.

MacroLife Greens Superfoods for antioxidants

PB8 Probiotic for digestive health

Nature wise Women’s Probiotic for beneficial flora where you need it

Mediterranean Diet Cookbook for recipes for delicious & clean eating

Apple Watch is my favorite, not only for music & heart rate, but the stand up reminder too

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

Hey, I WOULD LOVE 💗 to hear from YOU and how this De-Bloat Guideline is working for YOU! Also, if you need any encouragement or just want to share how you are doing, please reply below or send me an email! 📧

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.

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Summer Slimdown Smoothie

July 6, 2017

HAVE YOU BEEN EATING & DRINKING TOO MUCH ON VACATION? 😳 (I know I have!)

WOULD YOU LIKE A FABULOUS FAT BURNING SMOOTHIE RECIPE TO ASSIST YOU WITH LOSING THAT EXTRA WEIGHT? 👍

If YOU are like me and love to enjoy all that vacations have to offer 😎 . . . like yummy food you might not normally eat while at home, or having that extra “refreshing beverage” 🍹 (as my husband, Tom, calls it) each day to toast to another blissful day on vacation! Then YOU will probably love this Fat Burning / Weight Loss Smoothie when you get home! 🏡 For one thing, you will love how it tastes too good to be healthy, because it’s creamy and full of flavor! But don’t let that fool you into thinking it’s too good to be true, it really is a great smoothie to help you slim down and burn fat. How you might wonder? 🤔 Well, there are 2 weight loss superfoods ingredients that have amazing fat-busting benefits. The strawberries trigger production of a hormone that can rev up your metabolism and help suppress your appetite. And then there is avocado! Too many women shy away from them because of the fat and calorie content, but this fat is the healthy monounsaturated type. It also takes awhile to digest, giving you the feeling of fullness to quench your hunger and it has been shown to reduce belly fat! And who doesn’t need that after a vacation or when you might overindulge over the weekend! 🙄

SUMMER SLIMDOWN SMOOTHIE RECIPE

INGREDIENTS:

1 c. frozen strawberries

1 c. frozen dark cherries (Trader Joe’s usually has them)

1/4 c. almond milk

1 frozen banana

1/2 c. yogurt (Siggi’s is my favorite)

1/2 avocado

1 T. honey

1 fresh squeezed lime juice

1 scoop whey protein powder (I can not stress enough the importance of protein in your diet. Read the link about the Power of Protein)

DIRECTIONS:

Blend all ingredients (if you know me from my blog posts, my all time favorite is the Magic Bullet) starting with the frozen fruit, almond milk, yogurt, protein powder and avocado. Then add the sweetness from the honey and the tartness from the lime, adding slowly to get your preferred sweet to tart ratio! Pour smoothie into a cute mason jar and add a fun straw and you will feel like you are back on vacation ⛱ . . . minus the extra fat, sugars & calories! LOOK ⬇️ below for some other fun & fabulous ways to serve your smoothies!

WHY YOU SHOULD INTRODUCE MORE AVOCADOS INTO YOUR DIET, read this article.

THE SKINNY ON AVOCADOS provided by www.Loveonetoday.com

“If you’re on a diet or want to drop a few pounds, avocados are all right to incorporate into your diet. Losing weight requires eating fewer calories than you burn off. A 50g serving of avocados contains 80 calories, so you can easily fit them into a calorie-reduced eating plan. Just look for ways to substitute avocados for foods that do not deliver lots of vitamins, minerals and phytonutrients.

Choose Avocados for Your Weight Management

Avocados contain 80 calories per 50g serving.
When used instead of other fats avocados can be part of a calorie-reduced diet.
Avocados make a great nutrient-boosting breakfast item, when combined with eggs they also make a great post-workout snack. Avocados contribute good, unsaturated fat and are a good source of fiber, while the eggs provide high-quality protein that encourages muscle tissue repair and growth.
Avocados are sugar-free moreover they have the least amount of sugar per serving than any other fresh fruit.
Plus, over 75% of the fat in an avocado is unsaturated fat, making them a great substitute for foods high in saturated fat.

You may find that the rich, creamy texture of avocados makes your resolution to eat healthier easier to follow. They make a satisfying snack – one serving of fresh avocado, about one-third of the medium fruit, provides a good source of fiber. Fiber adds bulk to your diet and can help keep you feeling full faster and longer.

Working out? Potassium can help. Potassium is an electrolyte. Your body loses electrolytes as you sweat that need to be replaced. You also need potassium to help build muscle, break down and use carbohydrates. Avocados contain 250 mg of potassium per 50g serving. In addition, avocados are a good source of fiber with 6g of naturally good fats to help you stay full and energized for all your activities throughout the day.”

FAVORITE SMOOTHIE ITEMS:

MAGIC BULLET for making smoothies in seconds, and clean up is even faster! 👌 You can make 1 -2 smoothies depending on the size of the container, or use the blender attachment for a family smoothie!

CLICK ✅here to purchase, if needed.

MASON JARS are an easy, inexpensive and great way to make your smoothie more fun, especially when you add a colorful straw or lid like below.

CLICK ✅here to purchase, if needed.

FABULOUS & FUN SMOOTHIE ACCESSORIES with colorful straws & lids! CLICK ✅ on any picture to get more information!

“simple, inexpensive way to add fun to your smoothie”

“Who wouldn’t love drinking out of this?”

“summertime smoothies just got more fun”

Christie, your personal trainer to Get Fit & Stay Fit

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Flat Belly & Strong Core with the Bosu Ball

June 15, 2017

ARE YOU LOOKING FOR WAYS TO GET A FLAT BELLY & STRONGER CORE ? 🤔

HERE’S YOUR ANSWER WITH THESE SIMPLE . QUICK . EFFECTIVE

EXERCISES FOR TIGHT ABS! 👍

Let the Summer Slimdown Series continue 👙 . . . we are just a weeks away from summer officially arriving! ⛱ If you do these exercises 2 to 3 days a week, YOU will truly see and feel your ab muscles stronger and more toned! Why have you not seen any changes with your abs? Do you feel like you are missing out on getting results? I see so many people doing the same ab crunches over and over again and then wonder why they do not see the results of tighter and flatter ab muscles. YOU must change up your exercises and YOU must challenge your abs to the point on exhaustion! 😅

Now before I go any further, there is ONE very important rule that will always keep you from getting those awesome, defined ab muscles, and that is what you put into your mouth! You can not eat foods that are high calorie, high fat, high sugar and high sodium and expect results, just because you are doing your crunches. If you eat clean and restrict your diet to lean proteins 🍳, fruits 🍎, vegetables 🍆 and healthy fats 🧀 with LOTS of water 💧, I guarantee that with eating clean and doing the exercises below you will start to see and feel your abs get more toned and tighter! 👍

This exercise routine is an excellent supplement to add to your cardio, upper or lower body workout! You can add this to the end of your workout, and I would recommend doing this ab workout at least 3 times a week to your regular workouts! ✅

CHRISTIE’S CORE CRUNCHING WORKOUT

If you have a Bosu Ball, I highly recommend using it for these exercises. Not only is it a very effective tool for this workout, but I will be showing you in future blog posts other ways to use the Bosu ball for upper and lower body workouts too. You can get the Bosu ball by clicking here (also the Bosu sport ball is quite a bit smaller, so I use the Bosu pro ball) , or use an Exercise ball, and if you are so anxious to get started and do not have either balls, 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: Place your booty on the top end of the Bosu ball (or if using an exercise ball, place it slightly lower than the top) 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. (If using an exercise ball, do 1 leg at a time) This is a very slow and controlled move.

Do: 5 sets of 20 reps (or as I tell my clients, break up the 100 reps anyway you want 😀 )

Straight Leg V Lift: Place your booty on the top end of the Bosu ball (or if using an exercise ball, place it slightly lower than the top) 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.

Do: 3 sets of 20 reps on each leg

Elevated Ball Crunch: Place your booty close to the bottom end of the Bosu ball (or if using an exercise ball, place it slightly lower than the top) 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.

Do: 3 sets of 20 reps

Ab Cruncher: Place your booty close to the bottom end of the Bosu ball (or if using an exercise ball, place it slightly lower than the top) 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, 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.

Do: 5 sets of 20 reps (or as I tell my clients, break up the 100 reps anyway you want 😀 )

Side Oblique Crunch: Place your right hip near the bottom end of the Bosu ball (or if using an exercise ball, place it slightly closer to the top) 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.

Do: 2 sets of 25 reps on each side

Reverse Side Oblique Crunch: Place your right hip on top of the Bosu ball (or if using an exercise ball, place it slightly closer to the top) 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 ( 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 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.

Do: 2 sets of 15 reps on each side

Opposite Twist Crunch: Place your booty close to the bottom end of the Bosu ball (or if using an exercise ball, place it slightly lower than the top) 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 . When you 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.

Do: 3 sets of 25 reps on each side

EQUIPMENT:

PRO BOSU BALL:

“CLICK✅here to purchase, if needed”

EXERCISE BALL:

“CLICK ✅ here to purchase, if needed”

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 Get Fit & Stay Fit”

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New Way to Energize Your Workout with Coffee!

June 13, 2017

DO YOU NEED MORE ENERGY? 🔆

WOULD YOU LIKE TO INCREASE YOUR METABOLISM? ⬆️

HOW ABOUT MORE PROTEIN & FIBER? 😊

THEN POUR YOURSELF THIS NEW COFFEE SMOOTHIE! ☕️

This is one of the MOST delicious, energizing, fulfilling smoothie bowls EVER! I absolutely love the flavor of the coffee mixed with the creaminess of the almond milk and the muscle building element of the protein powder. I enjoy working out early in the morning, and now that it is getting hot outside, this smoothie bowl is the perfect answer to get my protein intake after my workout + coffee fix! I think YOU will love it too 💗 ! And this would also be a perfect afternoon snack for that slump that we seem to get sometimes 😴 💤 . . . I know I do, especially in the summer! ⛱

ENERGY BOOST SMOOTHIE

INGREDIENTS: for smoothie bowl

1/2 c. unsweetened Silk almond milk

1/4 c. unsweetened cocoa powder

1/2 c. yogurt (Siggi’s is my favorite)

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

1 scoop whey 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 (as I have stated in previous blogs, 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 my new favorite food accessory! 👍

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 these yummies on the top of the smoothie bowl , I bet YOU can hardly wait to make one too!☕️

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

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:

Ice Cube Trays

⬆️Click here to purchase

Magic Bullet

⬆️Click here to purchase

Whey Protein Powder

⬆️Click here to purchase

Organic Cacao Nibs

⬆️Click here to purchase

Organic Coconut Shredded

⬆️Click here to purchase

EXERCISE 💪 . ENERGIZE 🔆 . ENJOY ☕️ !

I would love to hear what you think, send me a reply below or an email 📩 !

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

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Easy Steps to Build Your Booty!

June 8, 2017

ARE YOU LOOKING FOR WAYS TO BUILD YOUR BOOTY? 🍑

WOULD YOU LIKE A WORKOUT THAT YOU CAN DO ANYWHERE? ⛱

TRAVELING? ✈️ NO PROBLEM, TAKE YOUR WORKOUT WITH YOU!

As part of the Summer Slimdown Series, I want to show you ways to slim down, tone up and build up your muscles . . . but I also realize that it is important to have workouts that you can do quickly at home or while traveling on vacation. That is why this Booty Building Workout is just what YOU need. You can build up, lift up and tone up your booty with these exercises and you can do anywhere!

“⬆️Click here to purchase.”

EQUIPMENT NEEDED: resistance bands and a good attitude, thats it! You can get an awesome Booty Building Workout Anywhere! Tip: When using the resistance bands, make sure that you go slow and in control while moving both directions. When you keep the movements slow, you will engage your muscles the entire time; therefore, getting much better results . . . tighten, toned, built up muscles! 💪

WHAT TO DO: Beginner – 3 sets of 10 reps, Intermediate – 3 sets of 15 reps, Advanced – do 3 sets of 10 reps, but do the full workout twice! And don’t forget when the exercise is a single leg, do both legs for the same sets and reps!

BUILD YOUR BOOTY BAND WORKOUT

SIDE STEPIN’: build up these muscles – booty, inner thigh, outer thigh, quads

Place the bands right below your knees, squat with your booty back (like you are sitting in a chair), place hands on your hips and keep shoulders relaxed with head looking forward.
While keeping your booty back, slowly lift the right foot and extend as far as the band will allow, then slowly bring foot back to the beginning, but keep the band tight the entire time, repeat.

THIGH SHAPER: build up these muscles – outer thigh, booty, core

Lie on your left side (on the beach if you can ⛱), with left elbow bent directly under shoulder, place band around your ankles, keeping your core tight and engaged (do not slump your core downwards).
Slowly lift your right leg (or top leg) while keeping the left leg (bottom leg) straight and on the ground, using your outer thigh muscles and booty to lift your right leg and then slowly return to starting position keeping both legs straight and core engaged.

BOOTY CURL: build up these muscles – booty, hamstring muscles

Place band around your ankles, lie face down, then elevate your upper body while resting on your elbows, keeping them directly below your shoulders.
Slowly begin to elevate your right foot, keeping your right knee on the grounded & your left leg tight & straight, and curl your foot towards your booty, using your hamstring muscles, then slowly return to starting position.

BOOTY LIFTER: build up these muscles – booty, outer thigh

Place band around your ankles, lie on your left side rolling forward on your left hip, then elevate your upper body while resting on your left elbow, keeping it directly below your shoulder.
Point your right foot downwards (top foot) then slowly begin to elevate your right foot, keeping your left leg on the grounded & straight, using your booty muscles the entire time, then slowly return to starting position.

THIGH TRIMMER: build up these muscles – quads, inner thighs, core

Lie on your back and place band around your ankles, keeping shoulders down and head in neutral position, place right knee in 90 degree angle with foot on the ground.
With left leg extended, slowly raise your straight leg, with foot flexed until the band permits any further movement, keeping core tight the entire time, then slowly return to starting position.

INNER THIGH SCULPTOR: build up these muscles – inner thigh

Lie on your left side, with left elbow bent directly under shoulder, place band around your ankles, keeping your core tight and engaged (do not slump your core downwards) and bend right knee.
Slowly lift your left leg (or bottom leg) while keeping the right leg (bottom leg) bent and on the ground, using your inner thigh muscles and booty to lift your left leg and then slowly return to starting position keeping both left straight and core engaged. This is a very small move!

OUTER THIGH SCULPTOR: build up these muscles – outer thigh, core

Lie on your back and place band around your ankles, keeping shoulders down and head in neutral position, place right knee in 90 degree angle with foot on the ground.
With left leg extended, slowly move your straight leg out to the side, with foot flexed until the band permits any further movement, keeping core tight the entire time, then slowly return to starting position.

CONGRATULATIONS on Building Your Booty! 🍑

” Your 1️⃣ Step Closer to Reaching Your Goals! “

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

“Blogging on the road and photography help is compliments of these two!” 💗

Outfit: bottoms by Athleta, top by Elisabetta Rogiani

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Boosting Blueberry Bowl for a Fit & Healthy Summer!

June 5, 2017

ARE YOU LOOKING FOR A DELICIOUS & HEALTHY WAY TO GET YOUR PROTEINS?💪

HOW ABOUT AN EASY WAY TO CONSUME ONE OF THE TOP ANTIOXIDANT FOODS?👍

THEN THIS BOOSTING BLUEBERRY BOWL IS JUST FOR YOU FOR A FIT & HEALTHY SUMMER!

BLUBERRIES + PROTEIN = 😊

As part of the Summer Slimdown Series 👙, I want YOU to eat healthy meals that will fuel your body with the nutrients your body needs, especially after your workouts! During the busy summer months, I understand how easy it is to neglect your body by not eating the foods that your body needs . BUT, when you eat right, you will get more energy, your skin looks better, your stomach doesn’t feel bloated and you can lose weight! That is why I just love this blueberry bowl, YOU will get the nutrients & protein your body needs and the BEST PART, it tastes delicious too! 😋 Your kids & husband will love it too, and it’s so easy to make, they can even make it themselves!

Benefits: antioxidant, fiber filled blueberries with muscle building protein that will satisfy your hunger.

BOOSTING BLUEBERRY BOWL RECIPE

INGREDIENTS FOR BOWL:

1 c. frozen blueberries

1/2 c. unsweetened almond milk

1/2 c. yogurt (Siggi’s is the best)

2 T. almond butter

1 scoop of whey protein powder (this is my absolute favorite protein powder)

1 tsp. vanilla extract

INGREDIENTS FOR TOPPINGS:

1 c. fresh blueberries

1/2 c. low fat granola

3 T. sliced almonds

1 tsp. chia seeds

PREPARATION: Blend all ingredients in a blender, I prefer my Magic Bullet for a quick & easy blend and with clean up, it’s a snap! I use my Bullet every single day for protein shakes or bowl recipes like this!

Servings: 2 glasses

Preparation Time: 5 minutes

“Blend” Time: 1 minute

CHRISTIE’S FAVORITES for Healthy & Easy Ways to Stay Fit:

✅Whey Protein Powder for my Blueberry Bowl Recipe and also for my protein smoothies!

“My favorite protein powder! Click here to purchase or for more information.“

✅Magic Bullet is my “go to kitchen item” that I use every single day for protein shakes and/or fruit bowls!

” I use this every single day! Click here to purchase or for more information.”

Blueberries are the King of Antioxidant Foods

Antioxidants are important.

They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer.

Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.

The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids.

One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects.

They have been shown to directly increase antioxidant levels inside the body.”

www.authoritynutrition.com

TAKE THE TIME TO FUEL YOUR BODY WITH NUTRITIOUS FOOD . . . WHY?

more energy . clearer skin . sharper mind . de-bloated belly . stronger muscles .

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

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Climb Aboard for Super Sculpted Arms

May 26, 2017

DO YOU WANT SUPER SCULPTED ARMS FOR SUMMER? 💪

ARE YOU INTERESTED IN AN EASY & SIMPLE WAY TO WORKOUT YOUR ARMS?

WOULD YOU LIKE TO BE ABLE TO DO THE EXERCISES ANYWHERE? 👍

then . . . . CLIMB ABOARD! ⚓️

Summer is JUST AROUND THE CORNER and I want to help you achieve your fitness goals! Many women want to strengthen, tone and sculpt their arms, especially during the warm months when you are wearing sleeveless tops, dresses and swimsuits. So, here is another fabulously simple & easy way to get your arm workout done while at home, outside, the gym or even while traveling! ✈️

Why do I love this workout? Because you can create awesome sculpted arms from resistance bands, because you have continuous resistance while using these bands for workouts. They are also extremely light & portable so when the weather is nice you can go outside and get your workout done and also pack them in your suitcase for workouts on the road! 🚕

EQUIPMENT NEEDED: These resistance bands will be your new best friend to achieving strong & sculpted arms! You can use the different strength bands depending on the exercise, there is 5 bands in the set and you can combine multiple bands to find your ideal resistance. These bands are so lightweight that I take them with me when I travel to get a great workout in my hotel room or even take it outside for my workout.

SUPER SCULPTED ARMS WORKOUT

BICEP CURL – you will be able to show off your defined arms & you will love the way your biceps look when you sculpt & tone them doing this exercise!

Stand upright with core tight and engaged (pelvic tilted in to protect lower back) . Grab the band your left hand, then cross the right hand over to grab the bottom part of the band.
Keep your right arm tight to hold the band while you SLOWLY curl with your left hand engaging your bicep muscle, then SLOWLY return to starting position.

LAT PULLDOWN – Where are your Lats? You know this area as the gooey part of your back that hangs over your bra area, let’s tone it up for summer!

Stand upright with core tight and engaged (pelvic tilted in to protect lower back) . Grab the band with both hands, then raise both hands overhead keeping arms straight.
SLOWLY pull the bands apart, keeping elbows out to your side, using your lat muscles (the muscle behind your arm pits), then SLOWLY return to starting position.

TRICEP PULL – many of you know this muscle as the “dingle-dangle” area that moves when you wave under you arms. . . no more, time to tighten it up!

Stand upright with core tight and engaged (pelvic tilted in to protect lower back) . Grab the band with both hands, behind your back keeping the band close to your booty and palms facing inward.
SLOWLY extend your arms apart, keeping them straight the entire time, then SLOWLY return to starting position. This is a very small and controlled moved, but don’t let that fool you, you will feel it.

OUTWARD BICEP CURL – get ready to show off your “new guns” in your summer clothes!

Stand upright with core tight and engaged (pelvic tilted in to protect lower back) . Grab the band your right hand, then cross the left hand over to grab the bottom part of the band.
Rotate your arm outward, keeping your left arm tight to hold the band while you SLOWLY curl with your right hand engaging your bicep muscle, then SLOWLY return to starting position.

TRICEP EXTENSION – this is a great way to tone up your tricep muscle as well as your shoulder muscles, which gives a woman a strong & sculpted look!

Stand upright with core tight and engaged (pelvic tilted in to protect lower back) . Grab the band with both hands, behind your back keeping the band close to your booty and then when your left hand keep the band tight near your back while the right hand grabs the band up high hear your head, keeping your elbow raised upright.
SLOWLY extend your right arm, then SLOWLY return to starting position. This is a very small and controlled move, and requires great strength.

HYDRATE: I can not stress enough the importance of staying well hydrated this time of year, especially if you are exercising outdoors. I absolutely love my insulated water bottle to keep my water cold, because I hate drinking water that has gotten warm or even hot while sitting outside in the sun or in your car. I promise you will not regret carrying your water bottle around with you all day, and your body will feel better and have more energy by keeping well hydrated! 💦

YOU WILL NOW BE READY FOR SUMMER TO ARRIVE WITH YOUR SUPER SCULPTED ARMS!

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

Outfit: bottoms by GapFit, Bra Top by GapFit, Tank Top by GapFit

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On The Go Travel Workout

May 22, 2017

Vacations are Approaching – What will You do to Keep Your Workout’s Going? ✈️

How about 6 Sensational Equipment-Free Exercises You can do Anywhere? 👍

Read my article below from Scottsdale Health Magazine to help YOU On The Go!

READY . SET . LET’S GO!

“Sharing my fitness tips in the May Issue of Scottsdale Health Magazine.” 😊

As part of the Summer Slimdown Series, I want to share with you how YOU can keep your workout’s going no matter where you are! I had the pleasure of writing an article in the May Issue of Scottsdale Health Magazine about “6 Equipment-free Exercises” that can be done while traveling this summer ⛱ , or ANY time of year & ANY place!

Are you going to be traveling 🚗 and wonder how you can keep up with your workout? Or at home 🏡 with the kids and have no time to go to the gym? The only space you need is a 6 foot square in order to get a great workout completed. You really need to take the time to exercise no matter where you are, as the benefits of improved health, stress relief, mood lifter are just a few reasons why you would want to make this time for yourself. Here are 6 exercises to help you get fit and stay fit whether you are at home or traveling. These exercises do not require any fitness equipment, so you truly can do them anywhere!

6 SENSATIONAL EQUIPMENT-FREE EXERCISES TO DO ANYWHERE !

1️⃣Pushups (Arms, Upper Body & Core) One of the best ways to build upper body strength, but what if it’s too difficult? That’s ok, then drop to your knees and perform your pushup. Lie face down and place your hands a little further than shoulder width apart. Extending legs out straight, keep your core tight and engaged throughout the movement. Slowly lower your chest to the floor as low as you can while still maintaining proper form, then slowly raise until your arms are straight. Beginner: 5 pushups Intermediate/Advanced: 10-30 pushups.
2️⃣Burpees (Cardio, Core, Upper Body, Lower Body) You probably don’t like these, who does? But they do burn major calories! Start in a standing position, then lower to a squat position with your hands on the ground in front of you. Kick your feet back into a plank position keeping your arms straight. Immediately return to squatting position while extending upwards to a jump in the air with hands overhead. Beginner: 5 burpees Intermediate/Advanced: 10-15 burpees.
3️⃣Mountain Climbers (Cardio, Upper Body, Core, Lower Body) A fast way to get your heart rate up and you don’t even have to leave your space! Start in a plank position then straighten your arms and legs, while keeping your core tight. Bring one knee forward towards your chest, then quickly switch by bringing the other knee forward like you are “running” in place. Beginner: 20 climbers Intermediate/Advanced: 30-40 climbers.
4️⃣Plank (Core, Upper Body) Are you looking for a tight core then planks are your answer! Begin in a pushup position but bend your elbows, resting your weight on your forearms. Keep your body in a straight position from your shoulders to your ankles. Keep your core tight and engaged the entire time, not allowing your back to sway. Beginner: 30 second plank hold Intermediate/Advanced: 60-120 second plank hold.
5️⃣Squats (Lower Body) Who doesn’t want to tighten and tone their back side? Bring on the squats! Stand with feet slightly wider than shoulder width apart. Look forward while lowering yourself into a “sitting” position keeping your hips back, with the weight in your heals not your toes and core tight. Beginner: 20 squats Intermediate/Advanced: 30-50 squats.
6️⃣Lunges (Lower Body) You can do so many lunge varieties, like stationary, walking or elevated and they all with create a great lower body! Stand with your upper body straight, keeping your shoulders back, chin up and core tight and engaged. Step one foot forward, lowering your hips until both knees are 90 degrees, making sure your front knee does not extend past your shoe. Keep the weight in your heals and then return to starting position. Beginner: 20 lunges both legs Intermediate/Advanced: 30-40 lunges both legs.

If you have the time ⏰ do this routine a 2nd or even 3rd time for a great workout!

BONUS: Looking for a quick & effective way to get even more of a cardio workout in, but limited on time & space? Jump ropes are an excellent tool to get your heart rate up and it takes up very little space and is very portable.

You are now ready to GET FIT & STAY FIT for summer at home or while traveling!

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

Travel Outfit: Bottoms by Lucy (excellent travel pants that don’t wrinkle & very comfortable), Top by Express (light weight & cool, wrinkle-free and reasonable price)

Luggage: Tumi Luggage (best for durability, function and lasts forever, but it is pricey)

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Drink Your SuperFoods to get SuperFit

May 18, 2017

SHOULD YOU CONSUME GREENS SUPERFOODS? 🌱

CAN THEY REALLY HELP YOU LOOK & FEEL BETTER? 🤔

DO YOU WANT TO LOSE WEIGHT & GET YOUR NUTRIENTS EACH DAY? 👍

YES! YES! YES!

As part of the Summer Slimdown Series, you need to understand how these can help YOU get SuperFit! If you are unfamiliar with greens superfoods, then I suggest you read on about the many amazing benefits your body is missing out on! When I first started researching greens superfoods, it was about 5 years ago. It seemed at the time, it was a great alternative to taking my multi-vitamins thinking it was just the same benefits to my body. But, since then I have learned this is an excellent way to get daily nutritional supplement far beyond what a vitamin can give you! Do you eat healthy every meal and get all the nutrients your body needs? 🙄 I don’t and I bet the answer is probably no for you too and that is why greens superfoods have become so popular, because it can help assist your body in getting the necessary vitamins & minerals + so much more!

As a personal trainer, I have had access to many excellent resources from companies that do extensive research on such topics. One company who has done research about the benefits of greens superfoods, but also a review of the different brands, is Barbend. Here is a link to their awesome article so you can read more about their research Greens Superfoods Review.

WHY GREENS SUPERFOODS?

Barbend stated, “They’re not just sources of vitamins and minerals; they often contain antioxidants, probiotic bacteria, digestive enzymes, and naturally-derived compounds that are linked to everything from better-functioning livers to improved mental clarity.

But the biggest selling point is that benefits like these come from naturally-occurring foods. Usually, there are no isolated vitamins that have been injected into the supplement — the nutrition comes entirely from whole foods that are taken straight from the ground, sea, or tree.

In most cases, the base of a greens powder is made from a combination of grasses (like wheatgrass and barley grass) and algae (like spirulina and chlorella). The rest of the ingredients could be comprised of vegetables, fruits, mushrooms, roots, herbs, leaves, stems, fiber, probiotic bacteria, digestive enzymes, royal jelly, and anything in between.”

9 EXCELLENT BENEFITS OF GREENS SUPERFOODS by BARBEND

“this is my favorite for taste, nutrients & cost”

Through my years is drinking greens superfoods, the brand that I prefer the most is, MacroLife’s Greens Superfood. Why? I prefer the clean, non-grassy taste, ease of mixing with water or juice, reasonably price and so much more . . .

38 nutrient-rich Superfood plant based ingredients with 18 Billion Probioticts
Helps reach 5+ servings of fruits and vegetables
Richest alkaline greens formula with concentrated polyphenols that boosts energy and supports a healthy weight
Science based system adaptogenic & metabolic herbal blend that gently supports; brain, liver, kidney, endocrine & thyroid.

“shake your way to SuperFit”

Are you looking for a simple way to get these nutrients into your body? Well, summer is approaching and what better way to supplement your body with greens superfoods than a simple drink to getting you SuperFit! Do you need a Quick & Easy Solution to get your greens superfoods? This blender bottle is what I use for awesome mixing of my superfoods, and love the portability for quickly mixing my greens & protein drinks on-the-go! 🚕 (You can also place it in your suitcase with the single serving MacroLife’s greens superfoods, so you can get your greens while traveling.) I place a serving of my greens (or protein powder) in my shaker, it mixes up quickly by shaking and I am ready to drink my “vitamins, minerals & so much more” in one quick drink! ✅

YOU’RE ON YOUR WAY TO A SUCCESSFUL SUMMER SLIMDOWN . . . GET YOUR GREENS SUPERFOODS TO GET SUPERFIT! 👍 🌱

Christie “your personal trainer to help you GetFit & StayFit”

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Strong + Sculpted Chest & Back

May 15, 2017

WOULD YOU LIKE TO HAVE A BEAUTIFUL LOOKING STRONG BACK? 😃

DO YOU WANT YOUR UPPER BODY TO LOOK SCULPTED? 👍

DOES YOUR POSTURE MAKE YOU LOOK OLDER THAN YOU ARE? 🤔

When you workout and get stronger in your upper body you will begin to notice that your posture gets better and your back muscles will show your strength & hard work. Many women want their bodies to look sculpted and strong, yet they don’t take the time to workout some of the most important muscles to accomplish this, your chest and back.

How strong do you feel? Do you like the way your upper body looks and feels? Is your posture something that could use some improvement? Guess what, the Summer Slimdown Series is your answer! ✔️ I am here to help YOU gain the strength, improve your posture and sculpt your muscles. When you do this workout, you are going to love the way your upper body looks, feels and by using your chest and back muscles in this way, your posture will improve greatly too. Summer clothes 👗 swimsuits 👙 and fun ⛱ are just around the corner! So, let’s GET STARTED!

1️⃣ CHEST: Think of this muscle (pectorial) contracting and expanding as you do your workout. Not only will you develop a nice sculpted chest, but as you continually do these exercises your see your posture improve too.

2️⃣ BACK: With summer arriving soon, your back muscles will be revealed and when you are feeling and looking strong, this will give you the confidence to wear the clothes you want to wear.

3️⃣ POSTURE: If you see a glimpse of yourself in the mirror walking by, are you pleased with your posture or would you like to see improvement? When you work your chest & back muscles your posture will greatly benefit by pulling your shoulders blade back and opening up your chest, you will look younger and many times thinner too!

EQUIPMENT: Resistance Tubes are an excellent way to build up stronger back muscles and create a beautiful sculpted chest. The tube will provide you with a continual resistance when you contract and expand your muscles, which will give you the amazing results you are looking for! Also, this piece of equipment is so small and light, so you can take it with you anywhere for your workouts. Also, there are a few exercises below that you can wrap the tube around a post, tree, pole or use the door anchor that comes with the tube while performing your exercises at home. I have added the link for Resistance Tubes, for your convenience, if you do not have any.

DO: 3 sets of 15 reps. Beginner do 3 sets of 12 reps. Advanced do 3 sets of 20 reps.

STRONG + SCULPTED BACK & CHEST WORKOUT

CHEST FLY:

Stand with feet about shoulder width apart, knees slightly bent and your core tight and engaged (tilt your pelvis, and keep abs tight), wrap the tube around a strong and stationary item and then bring the handles together in front of you.
Open your chest muscles by expanding your arms out to your side, while keeping your shoulders down, then very slowly return to starting position.

BACK FLY:

Stand with feet about shoulder width apart, knees slightly bent and your core tight and engaged (tilt your pelvis, and keep abs tight), wrap the tube around a strong and stationary item, then face away and bring the handles together in front of you.
Open your chest muscles by expanding your arms out to your side, while keeping your shoulders down, then very slowly contract your chest muscles then return to starting position using your back muscles to keep the movement slow.

TRICEP EXTENSION:

Stand with feet about shoulder width apart, knees slightly bent and your core tight and engaged (tilt your pelvis, and keep abs tight), place one foot on top of the tube and grab one handle down low by your front thigh and then bend your opposite elbow bringing your hand down your lower back holding the handle.
Keep your elbow in tight by your head, then extend your arm straight up holding the handle tight, then slowly return to starting position. The tricep muscles will be used primarily but also your lat muscles (many call this this the bulge by your bra).

ROWS:

Stand with feet shoulder width apart, bend at your core keeping it engaged and knees slightly bent, grab the handles with your palms facing inward.
Pull your elbows up, keeping your handles by your side, and pinch your shoulder blade muscles together while elevating your arms, then slowly return to starting position.

SQUAT & SCULPT ROW:

Wrap the tube around a sturdy item, stand with feet shoulder width apart, grab the handles palms facing inward and then lower to a squatting position keeping your arms straight.
Begin to stand upwards while pulling back your elbows keeping your handles by your chest and squeeze your back muscles, then lower back to starting position. Bonus: you get a nice booty workout at the same time!

UPRIGHT ROWS:

Stand with feet about shoulder width apart, knees slightly bent and your core tight and engaged (tilt your pelvis, and keep abs tight), wrap the tube around your feet, crossing the handles before lifting the handles together in front of you.
Lift your elbows upwards and backwards, keeping your elbows high and your handles about chest level, then slowly return to starting position.

NOW YOU CAN RELAX KNOWING THAT YOU ARE ONE DAY CLOSER TO STRONG & SCULPTED BACK & CHEST MUSCLES!

” Don’t just dream about the body you want, make it happen, you can do it! “

Outfit: Bottoms by GapFit, Bra top by GapFit, Tank top by GapFit

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Simple Summer Slimdown Smoothies

May 11, 2017

TRYING TO LOSE WEIGHT? 👍

ARE YOU LOOKING FOR DELICIOUS + NUTRITIOUS RECIPES? 🤔

HOW DOES A BANANA BLAST 🍌 OR ORANGE 🍊 CRANBERRY CRUSH SMOOTHIE SOUND?

GET READY THESE SUMMER SLIMDOWN RECIPES WILL HELP YOU REACH YOUR FITNESS GOALS! ⛱

Do you feel like you are in a rush in the morning and have no time to fix a healthy breakfast? Are you tired of the same bland & boring smoothies? Do you ever get the afternoon slump with no energy and need a little pick me up? Then YOU will love these smoothies that are filled with nutritious ingredients to give you energy to start your day or keep you going during the day! As part of the Summer Slimdown Series, I will be sharing with you more delicious recipes to help you stay on track to achieving your fitness goals!

BANANA BLAST SMOOTHIE 🍌

INGREDIENTS:

2 Bananas, frozen

3/4 c. milk (or almond milk)

1/2 c. plain yogurt (Siggi’s is the best)

3 T. peanut butter

1/2 t. pure vanilla extract

1 scoop protein powder (Jay Robb’s whey protein is my favorite & tastes the best)

DIRECTIONS:

Blend all ingredients in the blender (I use the Magic Bullet it is the easiest to use and clean up is a snap) until smooth. Add more or less milk for desired consistency.

Servings: 2 servings

Prep Time: 1 minute

“Cook” Time: 2 minutes (Yup, that’s it, your breakfast or snack is ready!)

CRANBERRY CRUSH SMOOTHIE 🍊

INGREDIENTS:

2 Oranges

1 c. plain yogurt (Siggi’s is the best)

1 1/4 c. frozen cranberries

3 T. honey

1 T. fresh line juice

1/2 c. ice cubes

2 T. cocoa powder

1 scoop protein powder (Jay’s Robb’s whey protein powder is my favorite & tastes the best)

DIRECTIONS:

Squeeze orange for fresh juice (or you can use bottles orange juice). Blend (I use the Magic Bullet, it’s amazing for quick blending and easy clean up) yogurt, cranberries, orange juice, honey, lime juice, ice cubes, and cocoa until well blended.

Servings: 2 servings

Prep Time: 1 minute

“Cook” Time: 2 minutes (you’re ready to enjoy!)

TOO TIRED TO FIX BREAKFAST? Fix one of these smoothies! DON’T LIKE TO EAT BREAKFAST? Try one of these smoothies, I bet you will change your mind! DO YOU EAT HIGH FAT, HIGH SUGAR SNACKS DURING YOUR AFTERNOON SLUMP? Fix yourself a smoothie, you will get the energy you need and keep you moving for the rest of the day!

” I am so proud of YOU, I know you can do this . . . the Summer Slimdown Series will help YOU achieve your fitness goals! “ 😊

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

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How to Create Sleek + Sexy Shoulders

May 8, 2017

Are you looking for ways to create sleek + sexy shoulders? Biceps too? 💪

How would you like a simple way to get sculpted arms? 👍

Would you love to enjoy the nice weather outdoors while exercising? 🌴 Kick off your shoes and let’s go! 👣

I have the answers to all of your questions above as we continue the Summer Slimdown Series! ✅ One of the best ways to define your arms is to divide your upper body workouts by focusing on 2 maybe 3 muscle groups at one workout. The workout below will focus on the shoulder and bicep muscles, then another blog post later will focus on the chest and back muscles. When you concentrate on just a few muscles groups in one workout, I promise YOU WILL START TO SEE THE RESULTS!

Equipment: Resistance Tubes. I highly recommend you use these tubes, because you will use your muscles in a different way by extending and contracting while doing these moves. If you do not rest or release the resistance while performing the exercise, you will get an added benefit of extra strengthening! If you need tubes, I have placed a link here for your convenience. Resistance Tubes. Also, if you struggle with getting yourself motivated to exercise, I suggest getting a Fit Journal, where you can write down your accomplishments you make during your fitness journey. Praise yourself when you do well, with fitness stickers or motivational quotes. Then you can reflect on the positive things you have done and how you felt when you accomplished your goals. It’s a great way to get yourself motivated to keep exercising and find the inspiration you need on days when you don’t feel like working out!

Where: ANYWHERE! A great thing about the tubes, is that they are portable, so you can take them anywhere . . . beach, park, backyard, hotel room, your home!

Do: 3 sets of 12 reps. Beginner do 3 sets of 10 reps. Advanced do 3 sets of 15 reps.

SLEEK + SEXY SHOULDERS AND BICEPS WORKOUT

SEXY SHOULDER PRESS

Stand with feet about shoulder width apart, knees slightly bent and core tight (tuck in pelvis and keep ab muscles engaged). Grab handles and place above shoulders.
Extend tube overhead bringing the handles to meet above the head and then very slowly return to starting position.

SCULPTING SIDE RAISES:

Stand with feet about shoulder width apart, knees slightly bent and core tight (tuck in pelvis and keep ab muscles engaged). Grab handles and place by your side slightly away from your body.
Extend tube outward bringing the handles about parallel to the ground and then very slowly return to starting position.

FABULOUS FRONT CROSS RAISES:

Stand with feet about shoulder width apart, knees slightly bent and core tight (tuck in pelvis and keep ab muscles engaged). Grab handles and place in front of your thighs slightly away from your body.
Extend tube outward and cross over your body keeping your arms straight bringing the handle about parallel to the ground and then very slowly return to starting position.

“BUILD YOUR BICEPS” CURLS:

Stand with feet about shoulder width apart, knees slightly bent and core tight (tuck in pelvis and keep ab muscles engaged). Grab handles and place in front of your thighs slightly away from your body.
Extend tube upward curling towards your biceps, squeezing at the top and then very slowly return to starting position.

“BACKLESS READY” BACKWARDS RAISES: (actually this is for the back part of shoulders)

Stand with feet about shoulder width apart, knees slightly bent and core tight (tuck in pelvis and keep ab muscles engaged). Grab handles and place by your booty slightly away from your body.
Extend tube backward away from your body keeping your arms straight bringing the handle about 45 degrees away from your booty and then very slowly return to starting position.

OUTSTANDING OUTWARD BICEP CURLS:

Stand with feet about shoulder width apart, knees slightly bent and core tight (tuck in pelvis and keep ab muscles engaged). Grab handles and place by the side of your thighs slightly away from your body.
Curl tube inward bringing the handles towards your biceps, squeezing at the top end and then very slowly return to starting position.

You are DONE and on your way to Sleek + Sexy Shoulders & Biceps, NOW go relax and enjoy your day, hopefully outside! 🌞

” Exercise is a celebration of what your body can DO! So set your goals and get ready for change.”

“Oh YES, and a little treat here and there . . . No Guilt after your hard workout, right mom! 🎂We didn’t forget Tom, we brought him some too!” 😊

Outfit: Bottoms by GapFit, Bra top by GapFit, Tank top by GapFit

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Sassy Summer Rolls: A Simple & Nutritious Meal in 20 Minutes

May 5, 2017

FEELING LIKE YOU NEED A LITTLE SOMETHING SASSY TO EAT? 😎

HOW ABOUT A DELICIOUS, NUTRITIOUS & SIMPLE MEAL? 😋

AND SOME “CHIPS” TO GO WITH IT! 👍

You will just LOVE 💗 these Sassy Summer Rolls for their ease of fixing, the scrumptious taste and how healthy they are for your body! It’s a wonderful meal to help you towards your summer slimdown and you will love the taste and how they make you feel after eating them!

SASSY SUMMER ROLLS

” Look for chopped varieties of veggies, even fruits and nuts to include to change up these rolls!”

INGREDIENTS:

1/2 c. fresh squeezed orange juice ( 1 large orange )

6 T. white wine vinegar

1/4 c. honey

1 garlic clove

1 t. crushed red pepper

1/2 t. kosher salt

2 c. shredded chicken breast

6 large lettuce leaves

3/4 c. sliced radishes

3/4 c. julienne cut English cucumbers

1/4 c. chopped unsalted dry roasted peanuts

4 lime wedges

DIRECTIONS:

Combine orange juice, vinegar, honey, garlic, crushed red pepper, and salt in a small saucepan. Bring to a simmer over medium-high heat. Reduce the heat to medium-low and continue cooking until sauce is slightly thickened, about 5 to 7 minutes. Combine chicken and 1/2 of the orange juice sauce mixture in a bowl, tossing to coat the chicken.

Divide the chicken mixture among the lettuce leaves. Top with radish, cucumber and peanuts. Drizzle remaining sauce over the mixture or place in a small bowl to dip the rolled lettuce leaves. Place cut limes on plate for squeezing over the lettuce leaves.

Servings: 6 servings

Prep Time: 10 minutes

Cook Time: 5 to 7 minutes

BRUSSEL SRPOUTS CHIPS

INGREDIENTS: (depending on the amount of chips, as to the amount of each ingredient)

Brussel sprouts

Olive Oil

Sea Salt

DIRECTIONS:

Separate the leaves of the brussel sprouts, toss them in olive oil and sea salt. Bake at 350 degrees, turning every 5 minutes, until they are browned to your liking.

Servings: dependent on the amount of ingredients

Prep Time: 5 minutes

Cook Time: 10-15 minutes

“Amazing antioxidant rich veggies!”

“Delicious Chips without the Guilt!”

ENJOY YOUR SASSY SUMMER ROLLS & CHIPS KNOWING YOU’RE EATING SOMETHING HEALTHY FOR YOUR BODY, BUT STILL TASTES GREAT!

Amp It Up for Weightloss

May 2, 2017

LOOKING FOR WAYS TO AMP UP YOUR WEIGHTLOSS? 👍

HERE IS 7 PROVEN MOVES TO INCREASE FAT BURNING!

YOU WILL REACH YOUR SUMMER SLIMDOWN GOALS EVEN FASTER!

Let me help YOU take away the excuses for not achieving your fitness goals! Do YOU find yourself ever saying any of these comments:

⏰I don’t have time to workout – this workout is only 20 minutes!

🏋I don’t belong to a gym – no worries you can do this workout at home, park, beach, etc.

✈️I travel and don’t have room to take exercise equipment – perfect, you only need YOU!

☹️I can’t lose weight – this workout is a HIIT program, meaning high intensity interval training for fat burning.

NOW, this should answer most of your questions about why you are not getting into the shape you want. You must take the time for yourself everyday, as this workout will only take 20 minutes (while babies are sleeping, kids doing activities, after work, in your hotel . . . anywhere, anytime) You’re off to a fabulous start to burning the fat and losing the weight you want . . . before summer too! ⛱

So Let’s Begin . . .

BURPEES: (I know you don’t like these, but they’re so great at burning calories.)

Get into a plank position with hands below shoulders, legs straight and core tight.
Jump your knees into your chest, take hands overhead and jump up extending your body straight into the air, then bring hands back to the ground and jump feet back into the plank position.

Do: 3 sets of 15 reps (beginner do 10 reps, advanced do 20 reps)

MOUNTAIN CLIMBERS: (The faster you bring your knees forward, a better burn.)

Get into a plank position, bring left foot forward and bent knee, while keeping right foot back and straight.
Quickly bring the right foot forward with a bent knee and left leg goes behind into a straight position, briskly alternate each foot forward like you are running in place, but make sure you keep your core tight and no sway back.

Do: 5 sets of 20 reps. (beginner do 15 reps, advanced do 25 reps.)

SKATERS: (Jump as far as you can both directions to accelerate the fat burning.)

Get into a squatting position with knees bent, arms by your side and left foot slightly elevated off the ground.
Jump like you are sliding (aka skating) to the left side, then bring the root foot together and then jump/skate to the right side.

Do: 5 sets of 20 reps (beginner do 3 sets of 20 reps, advanced do 5 sets of 30 reps)

SQUAT JUMPS: (This is an excellent booty burner and leg burner.)

Bend your knees, keeping your booty back, your shoulders back and look forward.
Explode into the air by jumping from your squat position to straight up and then return to squatting position.

Do: 3 sets of 10 reps (beginner do 5 reps, advanced do 15 reps)

HIGH KNEES: (The higher the knees and the higher the jump the more calories burned.)

Stand straight up with core tight and shoulders back and bring left knee up towards chest.
Quickly bring the right knee upwards and the left leg to the ground, alternating knees with each move.

Do: 3 sets of 30 reps (beginner do 20 reps, advanced do 40 reps)

PUSHUPS: (You can do this on the ground for greater difficulty or standing for an easier movement.)

Get into a standing plank position with your body in a straight line and core tight. Place your hands on a railing of some sort and elevate to your toes.
Keeping your core tight the entire time, lower your chest to the bar and then pushup coming back to a straightened plank position.

Do: 3 sets of 15 reps (beginner do 10 reps, advanced do 20 reps)

HILLS OR STAIRS: (OR Both, come on YOU can do it, you’re almost done!)

Run or walk briskly up the hill and back down the hill.
Run or step up briskly the stairs and back down the stairs.

Do: Run, Walk, Step for 3 minutes (beginner for 2 minutes, advanced do 5 minutes)

GREAT JOB! YOU JUST AMPED IT UP TOWARDS GREATER WEIGHTLOSS !

Outfit: Shorts by Lululemon, Tank top by GapFit, Sports Bra by GapFit

THANK YOU TOM & MOM ! ! !

to my amazing husband, Tom, for always being so supportive of everything I do and making life so wonderful! ❤️

to my wonderful & sweet mom (and photographer) 📸 who always brings the sunshine and giggles with her! 💗

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Tighten, Tone & Sculpt Your Arms

April 28, 2017

SLEEVELESS SHIRTS . BACKLESS DRESSES . TANK TOPS . SWIMSUITS 👙

Are You Ready for Summer or do You Need to Tighten, Tone & Sculpt Your Arms?

The Summer Slimdown Series has You Covered, or Uncovered for Summer! ⛱

Pick up your weights and get ready for a simple yet very effective upper body workout that you can customize for your fitness level. All of the moves below are very simple and easy to follow and could also be completed outside at the beach🌊 , park 🏞 , backyard 🌳 or your home 🏡 . There are 3️⃣ levels so you can customize your upper body workout for your needs by increasing the weight of your dumbbells and/or reps. But ALWAYS start with a lower weight and work your way upwards to make sure you can maintain proper form.

Equipment:

Use 2 to 3 different dumbbells for your workout.

Beginner: 3 sets of 10 reps for each move (3 lb. 5 lb. 8 lb. weights)

Intermediate: 3 sets of 15 reps for each move (8 lb. 10 lb. 12 lb. weights)

Advanced: 3 sets of 10 reps with heavier weight (10 lb. 12 lb. 15 lb. weights)

TIGHTEN . TONE . SCULPT YOUR ARMS WORKOUT

Shoulder Press: stand upright, core/ab tight, feet shoulder width apart, with pass facing forward slowly extend hands overhead, then return to starting position, repeat

Side raises: stand upright, arms by side, palms facing inward, slowly extend arms out until parallel to ground, slowly return to your sides (stopping before touching sides), repeat

Tricep raises: stand upright, core/abs tight, arms placed behind booty, keeping arms straight lift slowly (small move), then slowly return to starting position, repeat

Front raises: stand upright, arms straight in front of legs, palms facing inward, slowly raise arms until parallel to the ground, slowly return to front of legs stopping just before touching legs, repeat

Back fly: bend at hips with head placed slightly above heart, keeping legs slightly bent, core tight, extend arms with palms facing inward, slowing raise arms, elbows bent, pinching upper back muscles, slowly return stopping before hands reach knees, repeat

Back rows: bend at hips, keeping head above heart, core/ab tight, extend arms straight by your side, palms facing inward, squeezing shoulder blades and elevate elbows in row formation, slowly lower, repeat

Forward bicep curl: stand upright, core/abs tight, arms by side, palms facing forward, slowly been elbows bring weights to chest level, then slowly lower stopping before full extension, repeat

Outward bicep curl: stand upright, core/abs tight, arms straight by your side, palms facing outward, slowly bend elbow bringing weights to chest levels, slowly return stopping before full extension, repeat

CLOTHING: Top by GAP Fit, Bottoms by Athleta, Bra Top by Lululemon

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