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Christmas Treats without the Guilt and 5 Ingredients or less per cookie

December 19, 2016

How wonderful would it be to have a delicious Christmas treat without the guilt and ONLY 5 ingredients or less per cookie?

Well look no further! 👀 Here are 3 recipes that are gluten free, lower in calories and two of them have protein from the nuts! So get ready to make these delicious treats with only a handful of ingredients and they will be ready in no time. That is my favorite kind of baking . . . . few ingredients, easy to make, great tasting, quick cleanup and lower in calories! 👍

Best Tasting Flourless Peanut Butter Cookies

These cookies are so delicious you will not believe there are only 3 ingredients! Tom and Grant loved the delicious taste and Madeline and I really loved them warm right out of the oven! 😋 You could even add a few dark chocolate chips and then it would taste like a peanut butter cup, but healthier. I feel like you can never go wrong with a peanut butter cookie as most everyone loves them!

INGREDIENTS:

1 c. organic peanut butter (almond butter, cashew butter, or any nut butter)

1 large egg, beaten

6 T. sugar

DIRECTIONS:

Preheat oven to 350 degrees. Spray the cookie sheets with non-stick spray. Mix together the peanut butter, egg and sugar until well blended. Take a spoonful of the cookie mixture and roll with hands to create a ball then place on the prepared cookie sheet. Flatten the balls, then take the fork tines and create a criss cross pattern on each cookie. Bake for 10 minutes or until the edges are golden brown. Let the cookies cool before removing or do what I did and eat one warm right off the cookie sheet! 🙄

Preparation Time: 5 minutes

Cook Time: 10 minutes

Servings: approximately 20, depending on the size you make

Peppermint Chocolate Cloud Cookies

My mom always made these cookies at Christmas time when I was little girl and I always loved how light and airy they tasted, yet crunchy too! I made these with peppermint extract and candy canes, but you can also eliminate the peppermint (that’s Tom’s preference) and add just the chocolate chips. Although, I prefer the festive look with the candy canes and holiday aroma with the mint this time of year!

INGREDIENTS:

6 egg whites at room temperature (I used organic egg whites from the box)

1/4 t. cream of tartar

3/4 c. sugar

few drops of peppermint extract (or eliminate the mint and add 2 t. vanilla)

1 1/2 c. dark chocolate chips

DIRECTIONS:

Preheat oven to 300 degrees. Cover the cookie sheet with parchment paper or silicone pads. (I used the non-stick silicone pads and the bottom of the cookies were a nice light color of golden brown.) Place egg whites and cream of tartar in a bowl and using your mixer, whip the mixture on high speed until soft peaks form. (This took me about 5 minutes.) Then gradually add the sugar and mint extract slowly into the egg mixture continuing to beat until you have stiff peaks again. Fold in the chocolate chips. Drop spoonful of the mixture onto your prepared cookie sheet. Optional: add crushed candy canes on top of cookie. I love the taste and look of the candy canes on the cookies this time of year! 🎄

Preparation Time: 10 minutes

Cook Time: 35 to 40 minutes (until dry to the touch)

Servings: 30 servings

Chocolate Sea Salt Nut Clusters

This is the easiest and most delicious treat ever. I absolutely love the sweet & salty taste of these treats. You can use any nuts or even a variety of nuts for this recipe. I used pecans and roasted them before assembling as this gave the nuts a delicious and roasted taste to the clusters.

How to roast the nuts: (Thank you mom for this suggestion! 😊) Place the nuts in a single layer on a cookie sheet. Bake at 275 degrees for about 15 minutes, then toss nuts around and bake an additional 15 minutes. This really brings a roasted, nutty flavor out in the nuts.

INGREDIENTS:

3 c. nuts (I used roasted pecans, but any nut will work)

1 c. dark chocolate chips

sprinkle of coarse sea salt (optional)

DIRECTIONS:

Place chocolate chips into a microwaveable bowl and microwave about 45 seconds, then stir and continue to do this until all chips are melted. It took me 3 times at 45 seconds to get my chips melted. Then stir in the nuts and coat with the chocolate. Spoon the mixture onto parchment paper and quickly add a sprinkling of sea salt to each cluster. Let harden (depending on your temperature and humidity) and then enjoy!

Preparation Time: 5 minutes

Cook Time: approximately 10 minutes

Servings: depending on the size of cluster, about 30 to 40

Special thanks to my tasters: Mom, Dad, Tom, Grant & Madeline 😋

Another Thank you to Madeline for the photography of these cookies! 💗

Christmas Gift Ideas Under $25

December 16, 2016

ARE YOU LOOKING FOR THE PERFECT GIFT WITHOUT SPENDING A LOT MONEY?

How about a gift that helps you get fit in January and beyond?

Below is some great gift ideas that are all under $25, or for more gift ideas, link here for Best Gift Ideas for the Fitness Enthusiast, Business Traveler, Yoga Inspirator and Ultimate Gift Guide “the gifts that keep on giving”.

SKINNYTASTE COOKBOOK from Skinny Taste Blog:

” all the flavor without the calories” , approximately $17.85

Gina Homolka is wonderful home cook who makes easy, flavorful recipes that are miraculously low-calorie and made from all-natural, easy-to-find ingredients. Her blog, Skinnytaste, is an awesome place to find slimmed down recipes that taste fabulous! The Skinnytaste Cookbook features 150 amazing recipes: 125 all-new dishes and 25 must-have favorites. I have been following her blog of healthy eating for years and have enjoyed her delicious, easy to follow recipes with stunning pictures depicting the step by step guide. She wanted to loose a few pounds and turned to Weight Watchers, which turned her passion of healthy eating with full flavor to her successful blog and cookbooks.

CASSEY HO HOT BODY BOOK from Blogilates:

” Blogilates expert advice” approximately $12.50

Cassey Ho is an extremely energetic, very bubbly pilates instructor, book writer, clothing line developer and just an all around fitness expert. Her POP Pilates© is a program of ab-chiseling, butt lifting, total body sculpting exercises that are performed using only your bodyweight. Her book, Hot Body Year Round is an excellent exercise and nutrition guide to help you transform your body with her easy to follow guide. I have seen her excel in the blogging and YouTube platform by guiding so many women to a healthier and more fit lifestyle!

TONE IT UP: 28 DAY FIT, FIERCE AND FABULOUS

” fitness & fun together”, approximately $16.99

Katrina Scott and Karena Dawn, the founders of the Tone It Up fitness are such fun, energetic, girls that you just want to hang with, all while teaching you how to get into shape. I have followed their blog, Tone It Up, for many years and have loved the fitness tips, nutritious recipes and their awesome attitude on life! To them, being fit isn’t just about looking good, but a whole-body, whole-life way of being that starts with respecting your body by taking care of yourself. Their book incorporates fitness routines, delicious recipes and the motivation tips to keep you going!

SLIDER X GLIDING DISK:

” slide your way to a fit & tight core “, approximately $16.97

These sliding discs are one of the best items for home workouts, you won’t believe it! There is so much versatility to these discs that you can hit almost every muscle group in your workout. Get ready, I will be showing you a slider disc workout in a very near future blog post. I have used discs in my training with my clients and the clients are usually quite surprised the workout you can get with these, especially for your core. And they are so small and light you can pack them and take them on the road. They can be used on hard floors and the carpet. Workout anywhere in your home or when traveling and get results.

ZIYUE JUMP ROPE:

” jump this way for a H.I.I.T. workout “, approximately $6.99

Jumping rope is an excellent and very effective way in building endurance, stamina and reflexes. You can get your heart rate up quickly by increasing the speed and then bring it back down to a slower level. This is a great way to do a H.I.I.T. workout. I have done workouts where I do not have a jump rope, but pretend by doing the same motion, but it is never as effective as using the real thing. Also, this is so light way and easy to pack that you can take it anywhere in your home, on the road in your hotel room or outside. It’s extremely flexible and effective way to get a great cardio workout in!

NEEBOOFIT RESISTANCE BAND:

” do anywhere workout “, approximately $13.97

If you have not tried resistance bands in your workouts, you are missing out on a great way for performing your exercises. They are also extremely portable for travel too. I have used these bands with my clients for upper body and lower body workouts and I have even used them in the pool for my water training workout with my clients (although they will not last as long once they have been in chlorine). Here is a resistance band workout, and look for more blog posts showing these in my workouts. This package comes with 6 different levels – Light (7-11 lbs), Medium (10-17 lbs), and Heavy (13-21 lbs), X-Heavy (16-27 lbs), XX-Heavy (21-33 lbs), and XXX-Heavy (28-44 lbs).

ALFAMO COOLING TOWELS:

” keep your cool “, approximately $8.96

Perfect towel for athletes, runners, gym and fitness enthusiasts, females suffering with side effects of hot flashes 😳 ! It chills instantly with hyper-evaporative breathable mesh material makes it easy to activate the chilling towel when you simply soak, wring out and snap it. Re-wet to reactivate it. It stays silky soft, pliable, easily folds up & fits into a gym bag. The towel stays chilled for up to 3 hours and it reduces body temperature up to 30 degrees. And it also provides UPF 50 sunscreen protection!

FITFABFOREVER WORKOUTS/RECIPES/MOTIVATION:

” FITlife, FABulous finds & FOREVER motivated “, always $0

Are you looking for new and improved ways to get your workouts done at home? Do you need ideas on how to workout on the road, in hotel room, friends homes? When you buy someone a gift, isn’t it awesome knowing that they will get an amazing benefit from your gift all year long? You can purchase any of these items as a gift or for yourself, and then share with them my blog, so they can get free workouts and still continue to receive free workouts in the future, where I will demonstrate how to use each of these fitness items. This is truly a gift that keeps on giving!

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.

The ONE exercise you must do for stronger arms & tighter core

December 14, 2016

THE ONE EXERCISE THAT GUARANTEES STRONGER ARMS & TIGHTER CORE!

If you guessed pushups, then you are right! ✔️ Now before you think I can’t do pushups or I hate doing pushups, let me tell YOU why you should be doing them! YES, pushups require a lot of upper body strength (Actually when you do a pushup you are lifting 75% of your body weight…….yikes, no wonder it is not easy!) BUT did you know that you also need to have a strong core to complete a pushup too?

So WHY do them? Well it is the ONE exercise that almost every athlete incorporates in their workout because it truly does work! 💪 Work at what, you ask? Your arms! Your chest! Your back! Your core! It is the most efficient bodyweight exercise that you can do ANYWHERE! In your home, traveling on the road in your hotel room, outside, so there is no excuse for not getting it done. Now if you are thinking you can’t do a pushup, well everyone can, but you might need to start with a beginner level then work your way up to the infamous “men’s” pushup! Yes many women can and even do accomplish doing pushups . . . . hey even some men need help in doing them, so don’t be afraid, take the challenge! Start at a beginner level working up to intermediate and then finally mastering the advanced! Your arms, back, shoulders and core will be the proof of your success!

MEN’S PUSHUP (advanced level)

Start in a plank position with your arms straight and hands directly below shoulders on your mat. Your body should be in a straight line from your head to your toes (some of us have a protruding booty, so it will not look straight, when it actually is 🙄). Keep your core engaged and do not let your hips dip into a sagging position (no camel back). Slowly bend your elbows and lower your chest to the mat, keeping your core engaged. Then press upwards back into your plank position.

Do: 3 sets of 10 reps

WOMEN’S PUSHUP (beginner level)

Start in a modified plank position with your knees bent, your feet elevated and hands on mat directly under your shoulders. Begin with your arms straight, keeping your knees rested on the mat. Keep your feet suspended in the air while you slowly begin to bend your elbows and lower your chest to the mat. Maintain a tight form from your neck to your knees, then begin to press upwards, engaging your chest and core.

Do: try to do 3 sets of 20 reps

INCLINE PUSHUP (intermediate level)

Find a sturdy chair, step, box or even the wall. The taller the surface is, the easier the movement is. Start by placing your hands on the items of choice keeping your shoulders back. Keep your core engaged so your body keeps a straight line from head to toe. Your arms should be straight but not locked. Slowly bend your elbows lowering your chest to whatever item you choose, while keeping your core tight. Then press upwards while continuing to keep core engaged.

Do: try 3 sets of 15 reps

ELEVATED/DECLINE PUSHUP: (intermediate/advanced)

Find a sturdy chair, step or box. The taller the platform the more work for your shoulders, chest and core. Start by placing your hands on the mat, and then your feet on the item of choice. You must keep your core engaged so your body keeps a straight line from head to toe. Your arms should be straight but not locked. Slowly bend your elbows lowering your chest to the mat, while keeping your core tight. Then press upwards while continuing to keep core engaged.

Do: try 3 sets of 10 reps

BALL PUSHUP: (advanced)

Find a medicine ball. This exercise will really target the core, so you must make sure you can keep it engaged the entire time, as to protect your lower back. Start by placing your hands on the ball, and then your feet on the mat. You must keep your core engaged so your body keeps a straight line from head to toe. Your arms should be straight but not locked. Slowly bend your elbows lowering your chest to the mat, while keeping your core tight. Then press upwards while continuing to keep core engaged.

Do: try 2 sets of 10 reps

So now that you know how to do a pushup and why you should do a pushup, YOU need to incorporate them into your workout routine. It is not just an arm workout, chest workout, back workout or core workout, BUT a body-altering move that will give you the strength in your upper body and core that YOU have been looking for!

So GO FOR IT and pushup to new heights in your workouts!

Clothing: bottoms by Athleta, Bra top by Lululemon, Top by GapFit, Watch by Apple Watch

3 Simple Ingredients for Healthy & Delicious Popcorn Snack

December 12, 2016

SERIOUSLY THIS IS THE MOST SIMPLE & HEALTHIEST SNACK EVER!

Do you think of popcorn as only a delicious snack for movie theaters and comfy nights at home? Well guess what? There is so many health benefits associated with this air-popped (not the fat-laden type at movie theaters) food that most people never knew about. Some of the health benefits of popcorn include its ability to regulate blood sugar, lower cholesterol levels, improve the digestive process, protect against osteoporosis, prevent cancer, inhibit cognitive decline and help you lose weight. But you need to make sure it is air-popped or microwaved (the homemade type, see recipe below, and NEVER the pre-packaged kind).

Whatever you do, stay away from pre-packaged microwave popcorn!

The reason that popcorn has had such bad press, is probably due to microwave popcorn. While it is certainly convenient, microwave popcorn is a health nightmare. For starters, there’s the artificial butter flavoring and the bags used are often treated in Teflon, officially known as fluorotelomer. The chemicals used in this coating may combine and metabolize to form (PFOA), which may be carcinogenic. So, DO NOT ever eat pre-packaged microwave popcorn, instead make your own healthy snack!

So, let’s make sure and keep the health benefits of popcorn, which include fiber, polyphenolic compounds, antioxidant, vitamin B complex, manganese, and magnesium content. Listed below are how these important nutrients make popcorn a healthy choice for your snacking habits!

Health Benefits Of Popcorn
Digestion: It is important to realize that popcorn is a whole grain and provides about 4 grams of dietary fiber for every 4 cups of popped corn.

Cholesterol Levels: Fiber functions in another beneficial way within the body, and whole grains contain the type of fiber which can strip off excess cholesterol.

Blood Sugar: Another role of fiber is its impact on blood sugar within the body. When the body has ample amounts of fiber, it regulates the release and management of blood sugar and insulin levels.

Cancer Prevention: Researchers have found an amazingly large amount of antioxidant capacity within popcorn. It appears that the hull of popcorn contains large amounts of polyphenolic compounds, one of the more powerful types of antioxidants that you can put in your body.

Weight Loss: A normal cup of popped popcorn contains only 30 calories, which is approximately 5 times less than the same amount of greasy potato chips. Furthermore, the fiber content in popcorn makes you feel full, and inhibits the release of the hunger hormone, ghrelin. This can prevent overeating and keep people who are battling the bulge happy and thin, without making them feel like they aren’t eating enough. Popcorn is also very low in saturated fats, and its natural oils are primarily healthy and essential in the body.

Warning: Popcorn certainly can be a healthy snack, but the vast majority of people put way too much salt, butter, or other toppings that negate much of the positive impact that popcorn can have on the body. Instead, follow this recipe below to gain the health benefits of the popcorn and satisfy your sweet & salty snack needs!

READY . . . . . . Here is the ingredients for Healthy & Delicious Popcorn Snack

INGREDIENTS:

1/4 c. organic popcorn (YES, buy organic, it’s only pennies more, yet keeps the toxins away)

1/2 t. coconut oil (wonderful healthy fat)

1/4 c. dark chocolate chips

dash of salt

DIRECTIONS:

Seriously you can not get any easier than this. Place the popcorn into a brown lunch bag and fold over. Place the bag into the microwave at high level for approximately 1:45 seconds (or listen and once there is no more popping for 3 seconds then stop the microwave). Take the coconut oil and mix into the hot popcorn (I do this right in the brown bag and shake it…….again, so easy!) so it melts then sprinkle with the salt. That’s it, if you just want popcorn, or continue on for the sweet part of this snack!

Optional sweet addition: Place chocolate chips into microwaveable bowl for approximately 45 to 60 seconds until melted. Then drizzle over the pre-popped popcorn.

Preparation Time: 1 minute

Cook Time: approximately 2 minutes

Servings: 2

Let me know of healthy ideas you have for toppings on your popcorn!☺️

Guaranteed Method for Tighter More Toned Booty

December 9, 2016

IS YOUR BOOTY PERKY AND TIGHT?If NOT, follow this workout to tone, tighten and perk it up in no time!

During my 6 years of personal training, I find that most people are dissatisfied with their bodies, especially their abdomen, glutes (booty) and hip area! The rise in buttock implant surgery is sky-rocketing, which is a good indicator of dissatisfaction; yet, your glutes is one area of the body that you can strengthen, tighten, tone and build up actually quite “easy” with a great strength training workout. If you would commit to doing a booty strength training workout 2-3 times a week, I promise you will start to see changes in just a few months! But, you must commit to your workouts every week, and you can do this training workout from the gym, your home or traveling on the road (as most hotel or home gyms usually will have dumbbells or medicine ball, so that can be used as a substitute instead of a kettle bell if needed) . . . . .so there is no excuses!

Since most people want a tighter and more toned booty…….both men and women, here is some of the BEST kettlebell (again you can substitute with dumbbell or medicine ball if needed) exercises to get you going! There are 2 other blog posts showing upper body and ab toning workouts to do with the kettlebell too, so that you can do a full body workout if you want!👍 Read the Booty Tips on how to get an extra boost in your workout!

STATIONARY LUNGE:
Stand with one foot in front of the other foot, with front knee slightly bent and back leg straightened. Hold kettle bell in hand with front leg. Keep shoulders back, core tight, and slowly lower into a lunging position. Think about the back knee lowering to the ground more than the front knee bending, as this keep your weight off your front knee and more focused on the glutes. As you lower your knee, keep the back leg and booty muscles very tight and squeeze when you lower and slowly raise back to starting position.
Booty Tip: Really squeeze your back glute as you lower, but mostly as you begin to raise back up. AND, you can keep kettlebell elevated for shoulder/bicep/tricep workout too!
Do: 3 sets of 15 reps on each leg

FULL SQUATS:
Stand with your feet shoulder width apart and shoulders back and core tight. Hold onto the kettle bell with both hands in front of you. Slowly begin to lower your booty, like you are sitting in a chair, making sure your knees do not extend past your shoes. Try to lower so that your quads (thighs) are about parallel to the ground, then slowly begin to raise until you get back to starting position and full extension of your legs.
Booty Tip: As you begin to raise to starting position, really tighten and squeeze your booty and keep it fully engaged the entire time. You can keep elbows elevated for an additional shoulder/back workout too.
Do: 5 sets of 20 reps (100 squat booty lift)

LOW PULSE SQUAT:
Stand with your feet shoulder width apart and shoulders back and core tight. Hold onto the kettlebell with both hands. Slowly lower your booty so your quads (thighs) are parallel to the ground and keep it there, then slightly raise and lower in a pulsing manner. This is a very small movement and make sure you keep your core tight to protect your lower back.
Booty Tip: When you are pulsing keep your quads tight and squeeze your booty very tight, keeping your muscles tight and engaged the entire time.
Do: 5 sets of 20 reps (YES, another 100 squat booty lift)

SINGLE LEG BOOTY LIFT:
Lay down on your mat and place one foot on a nearby ledge, sturdy chair, sofa or step. Place kettle bell on your lower abdominal area for extra weight. Keep your shoulders, and upper back on the mat and your other knee bent with that foot placed on the raised item of your choice. Take the other leg and straighten it with foot elevated towards the ceiling and while raising your foot, squeeze the bent leg booty as tight as you can. Slowly raise and lower all while keeping your booty elevated off the mat the entire set.
Booty Tip: For an extra boost, place your foot on a exercise ball, as the mobility of the ball will not only make it more difficult to do your booty lift, but also work your core to stabilize yourself.
Do: 3 sets of 15 reps on each leg

DOUBLE LEG BOOTY LIFT:
Lay down on your mat and place both feet on the mat with your knees bent. Keep your shoulders and upper back on the mat and your core engaged and tight. Place the kettlebell on your lower abdominal area for extra weight. Slowly raise your booty off the ground, squeezing tightly,with an extra tight squeeze at the top of the movement, then slowly lower your booty, but stopping before touching the mat.
Booty Tip: For an extra boost, place both feet on a exercise ball, as the mobility of the ball will not only make it more difficult to do your booty lift, but also work your core to stabilize yourself.
Do: 3 sets of 20 reps

OUTER THIGH LIFT:
Lay on your mat on your left side resting your left arm on the mat, keeping your upper back elevated so you are not slouching. Slightly bend you left (bottom) knee and right knee (top) keeping legs separated, then on the right (top) leg place the kettle on top of your right leg. Hold the kettlebell in place while slowly raising and lowering your leg concentrating on squeezing your quad (thigh muscle) and glutes (booty) muscles at the same time. Continue slowly lowering and raising your top leg.
Booty Tip: Give it an extra boost by not letting your top leg touch the mat during your entire set.
Do: 3 sets of 20 reps on each leg

INNER THIGH LIFT:
Lay on your mat on your left side resting your left arm on the mat, keeping your upper back elevated so you are not slouching. Straighten the left (bottom) leg laying it on the mat. Bend your top leg so that you are bending your knee and placing your right foot behind your left (bottom) leg. Place the kettlebell on your left (bottom) leg holding the handle and slowly raise and lower your leg, concentrating on keeping your quad (thigh ) and glute (booty) muscles tight the entire time.
Booty Tip: Give it an extra boost by not letting your bottom leg touch the mat the entire set.
Do: 3 sets of 20 reps on each leg

NOW, get yourself some protein (great way to build up the muscles that have been torn down) and look at your calendar for at least 1, hopefully 2 more days you will do your booty workout! ✅

Trust me, in a few months you will see a difference in your newly tightened, toned and perkier booty!

Clothing: Top by Athleta, Bottoms (a small shop from a few years back)

YES You Can Walk for a Great Fat Burning Workout

December 7, 2016

Did you know you can turn a walk into a FAT BURNING workout? Walking is one of the simplest ways to workout and just about anyone can do it and the ONLY EQUIPMENT you need is a pair of tennis shoes!

OK, maybe not these🙄 but seriously that is all you need! 👟

You can walk almost anywhere, and it’s so easy to get started, literally you just put one foot in front of the other, right? BUT, do you know how to take your walk from just a walk to a great cardio intense, FAT burning workout? I usually get my workouts done at the gym or in my home, but I have been traveling more with my husband (I am very lucky!😃) and I needed to find a way to get a great cardio, FAT burning workout while traveling on the road, like in these great cities New York and Chicago. You will be surprised how you can turn an ordinary walk into a FAT burning workout!

First, let’s remember why YOU should get your exercise in, even when you travel and especially during this very busy and sometimes stressful time of year? Your heart will get stronger (a heart monitor is your best bet for tracking this, I always use my Apple Watch ) , you can lower your blood pressure, and your bones will get stronger. It will also relieve stress, help you sleep better, and can boost your outlook on life.

Walking won’t really burn fat or get your heart rate up. FALSE! There are different intensity levels YOU can do for your walking workout, depending on how fast you walk, how far you go and if you are going uphill. But, did you know that you can also target and strengthen different body parts all while walking, just by adding a few extra exercises?
Core: Stop and do some crunches or planks at the end of your walk.
Arms: Add a light dumbbell and swing your arms briskly while walking, you will now get a great arm workout too!
Legs: Yes, walking does work the major muscles, quads, hamstrings and booty (glutes) .
Booty/Glutes: Yes, especially when you are walking uphill, you can really concentrate on engaging your glute muscles.
Shoulder/Back/Chest: If you do pushups when you’re done walking or you can even incorporate them into your walk……..you only need the ground, grass or even a bench!
Aerobic: Yes, but you need to keep your pace steady, below is what I recommend to keep up a brisk pace to make it a great cardio workout, that burns more calories.

INTENSE WALKING WORKOUT TO BURN FAT
Time: approximately 20 minutes
Items Needed: Supportive tennis shoes, low weight dumbbells, (around 3-5 pounds), as you will be holding onto these the entire walk.

Let’s Begin!
2 min: walk at a medium intensity pace, arms gently moving back/forth holding your dumbbells
1 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
1 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
2 min: walk at high intensity pace, arms bent at 90 degree angle holding dumbbells, while swinging with each step.
1 min: slow down pace to a comfortable walk, arms still gently moving back/forth holding your dumbbells.
3 min: slow down your pace and bring your heart rate down, arms gently moving back/forth holding your dumbbells.

Advanced Additions:
1. when walking at the high intensity, look for hills, stairs, some sort of incline to bring your heart rate up while engaging more quad and booty muscles!
2. during the 2 min. high intensity pace, add 30 seconds of jumping jacks, high knees, or burps to your 2 minute high intensity pace.
3. before the final 3 minute cool down, do pushups, crunches and planks

Cost: Free! ✅

Top Core Crunching Exercises for Tighter Abs

December 5, 2016

Tired of doing crunches and not getting results?

Here are some TOP Core Crunching Exercises to Tighter Abs!

Did you try the exercises on “How to Tighten Your Core and Tone Your Arms” and find your core and arms both fatigued after the workout and hopefully sore the next day? I sure hope so, as its a great way to tighten and tone. If you have not tried it yet, YOU must try that workout in addition to this Core Cruncher Exercises! I will be showing YOU how to do this awesome Ab Workout with the kettlebell, as I find fabulous results by using this during the workout. If you do not have a kettlebell, I recommend purchasing one, but don’t let that stop you from doing this workout. Substitute a dumbbell weight (moderate to slightly heavy, depending on your fitness level) or even a medicine ball to do the workout.

I suggest adding this workout routine at the end of your cardio (possibly H.I.I.T), arm or lower body workout to make a great overall cardio, toning and tightening program!

KETTLEBELL SWING:

Place your feet shoulder width apart and knees slightly bent, while engaging your core (tuck in your booty and tighten your ab muscles). Bend over and grab kettlebell with both hands while bending knees further but still keeping head elevated and shoulders back. Place kettlebell between your legs and begin to swing and straighten legs all while swinging the bell with arms extending slightly above chest level, then swing back to starting position. Again, don’t forget to keep core tightened…..my clients get so tired of hearing this, but this will protect your lower back! 👍

Do: 5 sets of 20 reps (This will really get your heart pumping!)

WOODCHOPS:

Place your feet shoulder width apart and knees slightly bent, while engaging your core (tuck in your booty and tighten your ab muscles). Bend over and grab kettlebell (by the ball not handle), by your side, with both hands while bending knees further in squatting position, but still keeping head elevated and shoulders back. Place kettlebell in your hands and take the bell from lower right side to upper left side, while extending the bell upwards, then return. Again, don’t forget to keep core tightened…..my clients get so tired of hearing this, but this will protect your lower back! 👍

Do: 3 sets of 15 reps on both sides (This will continue to keep your heart pumping!)❤️

HALO SWING:

Place your feet shoulder width apart and knees slightly bent, while engaging your core (tuck in your booty and tighten your ab muscles). Bend over and grab kettle bell by the handle, and place over your right shoulder and hold on tight with strong arms. Take the kettlebell and move it around your head in a circular motion, all while keeping your lower body strong and tight! Again, don’t forget to keep core tightened…..my clients get so tired of hearing this, but this will protect your lower back! 👍

Do: 2 sets of 10 rotations on both sides

AB CIRCLE:

Place your feet shoulder width apart and knees slightly bent, while engaging your core (tuck in your booty and tighten your ab muscles). Bend over and grab kettle bell by the handle, and place over your right thigh and hold on tight with strong arms. Take the kettlebell and move it around your core (going from hand to hand) in a circular motion, all while keeping your lower body strong and tight! Again, don’t forget to keep core tightened…..my clients get so tired of hearing this, but this will protect your lower back! 👍

Do: 3 sets of 10 circular rotations

AB CRUNCH:

Lay down on your mat with knees bent and lower back off the mat. Grab kettlebell with both hands and place slightly above your abs. Slowly begin to raise head and upper back off the mat while crunching your abs, raising until back is off the mat and kettlebell is raised above knees. Very slowly begin to lower back to the starting position. Again, don’t forget to keep core tightened…..my clients get so tired of hearing this, but this will protect your lower back! 👍

DO: 3 sets of 25 reps

RUSSIAN TWIST:

Sit down on your mat with knees bent while lower back/ upper back/shoulders off of the mat. Grab kettlebell with both hands and place above your abs and to one side while keeping arms tight and elbows bent. Take the kettlebell and twist from the outside of one knee to the next all while keeping your ab muscles engaged and tight. For a more advanced move, slightly elevate your feet so they are not touching the mat. Again, don’t forget to keep core tightened…..my clients get so tired of hearing this, but this will protect your lower back! 👍

DO: 3 sets of 20 reps

YOU’RE DONE……..or if this is your only workout for today, go ahead and do a second round of these exercises for a Ab Workout Day!

Soooooooooo, did you notice the MOST IMPORTANT thing while doing these exercises? I sure hope so! YOU must keep your core tightened to protect your lower back, as that is also what engages your core to better use your abdominal muscles!

Tighten Your Core and Tone Your Arms

November 30, 2016

Are you looking to tighten your core (abs, obliques & lower back…….a.k.a. the “muffin top”)?

Do you want arms that are toned, so when you wear short sleeves your arms aren’t jiggly?

This is an excellent workout to get BOTH your core and arms completed at the same time! And this time of year, isn’t it nice to know we can multi-task when it comes to our workouts! 👍 I will be showing YOU this workout with a kettlebell, as I feel it is an excellent way to use your core muscles, all while toning your body. If you need a kettlebell, (link here to kettlebells) . I would recommend starting with a 10lb. weight then working up to 15lb. weight, as they are more difficult to maneuver around than dumbbells . Also, some of these exercises you can perform with heavier weights and then some will require lighter weights, so eventually two sizes would be ideal.

If you want to do this workout, but do not have a kettlebell, YOU can use a dumbbell weight instead. Then when you get a chance, I would recommend purchasing one for your workouts. There are many exercises that can be done with the kettlebells, as you will see in my future blog post, when I will show you how to do a lower body/core workout with the kettlebell. What I love most about the kettlebell is that you must keep your core tight and engaged at all times. Why you ask? Well, the first reason is to protect your lower back when doing your exercises, but secondly, you will be using your ab muscles to keep the weight from pulling you one direction while lifting the weight with the other hand . . . . .hence a tightened core while toning your arms!💪

BENT ELBOW SHOULDER RAISE:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing backward and arm straightened. Then slowly raise elbow to 90 degrees, stopping once upper arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 12 reps on each arm

BENT OVER ROW:

Place your feet in a lunge position and shoulders back, knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand, keeping arm close to side, with palm facing inward and arm straightened. Then slowly raise elbow to 90 degrees, stopping once upper arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 15 reps on each arm

FORWARD BICEP CURL:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing upward and arm straightened by your side. Then slowly raise elbow to 90 degrees, stopping once lower arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 15 reps on each arm

SINGLE OVERHEAD SHOULDER PRESS:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing forward and kettlebell behind your hand and elbow bent. Then slowly straighten arm until fully extended, then slowly return to starting position.

Do: 3 sets/ 10 reps on each arm

OUTWARD BICEP CURL:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing outward and arm straightened by your side. Then slowly raise elbow to 90 degrees, stopping once lower arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 15 reps on each arm

OVERHEAD TRICEP EXTENSION:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettlebell with both hands with palm facing upward and kettlebell behind your head and elbow bent and raised upward. Then slowly straighten arm until fully extended, then slowly return to starting position.

Do: 3 sets/ 15 reps

SINGLE TRICEP LIFT:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with one hand with palm facing inward and arm straightened. Then slowly raise elbow up and back to 90 degrees, stopping once upper arm is parallel to the ground, then slowly return to starting position.

Do: 3 sets/ 12 reps on each arm

UPRIGHT ROWS:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with both hands with palm facing inward and kettle bell in front of you and arms straight. Then slowly bend elbows until upper arms are parallel to the floor, then slowly return to starting position.

Do: 3 sets/ 15 reps

DOUBLE HAND TRICEP LIFT:

Place your feet shoulder width apart and knees slightly bent while engaging your core (tuck in booty while tightening your ab muscles). Grab kettle bell with both hands with palm facing backward and arm straightened against your booty. Then slowly raise straightened arms ( this is a small move), only about 2 feet away from your booty, then slowly return to starting position.

Do: 3 sets/ 15 reps

Congratulations, YOU should feel your core tighter and your arms more toned!

Let me know how your workout went and what you thought about the kettlebell 🤔

Get ready for another blog post showing the kettlebell workout for lower body and abs!

How Drinking Water can Help you Loose Weight

November 28, 2016

Did you know drinking water can help YOU loose weight?

Don’t we all need help with that, especially during the holiday season? Plus, there are many other awesome benefits to your body for drinking plenty of water, so don’t miss out on this simple tip to greater health!

Did you know scientists found that drinking two eight-ounce glasses of water prior to your meals can help suppress appetite and help support your weight loss efforts? When you drink water, it fills your stomach and reduces the tendency to eat more; therefore, YOU can curb your appetite to prevent overeating! And during the holiday season, we can all have tendency to do that! Also, by drinking water, it can help control calories when you substitute water for other beverages. What works best with weight loss is when you choose water or a non-caloric beverages over a caloric beverage and also eating a diet higher in water-rich foods that are healthier and more filling, all will help you trim your calorie intake. Also, if you do decide to have an alcoholic beverage, view my list of lower calorie beverage choices to limit your calorie intake!

So, 30 minutes before every meal, I suggest you drink two full 8 ounce glasses of water, and YOU should find you will not be as hungry during your meal and also feel more satisfied. Also, many times during the day, we think we are hungry when actually we are dehydrated, so always start with a glass of water and wait 15 minutes before eating. If you are still hungry after that time, then go ahead and eat . . . . . . but you will be surprised how many times when you drink the water, your “hunger” pains was actually thirst pains!

Remember to also eat foods with high water content as they tend to look larger, as its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans. Remember that alcohol, juices, sugary fizzy drinks and sodas often contribute to weight gain, so try to keep consumption in moderation.

MANY OTHER FABULOUS BENEFITS OF DRINKING WATER

Maintain Fluids / Energize Cells

Drinking water will help maintain the balance of your bodily fluids, as your body is composed of 60% water. Plus, it helps increase the rate at which the body burns fat, and promotes the breakdown and elimination of fat cells. Consuming water will also help energize your muscles. This is so important as cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. And when muscle cells do not have adequate fluids, they will not work as well and your workouts can suffer.

Relieves Fatigue

Many times when YOU feel tired, there is a great chance that it could be due to inadequate consumption of water which makes the body function less efficiently. Actually, fatigue is one of the first signs of dehydration! When YOU have less water in your body, there is a drop of blood volume which causes the heart to work harder to pump oxygenated blood, and other major organs will also work less efficiently. Therefore, drinking enough water can help your body function better and reduce fatigue.

Improves Mood

Research indicates that mild dehydration (even one or two percent lower hydration level than optimal) can negatively affect your mood and ability to think. So drink water throughout the day to help YOU think clearer and keep a small on your face!😊

Flushes Out Toxins

Water is a great way to detox, as it helps flush out toxins from your body and get rid of waste primarily through sweat and urine. Water in the body also helps regulate your body temperature. The thermal properties of water and its ability to release heat from your body when you sweat evaporates from the surface of your skin to help maintain an even body temperature. A well-regulated body temperature also will make you feel more energetic when exercising. Water will also help keep your joints and muscles stay lubricated, thus preventing cramps and sprains.

Healthier Skin

Drinking enough water will keep the body well hydrated and improve capillary blood flow, which promotes healthier and younger-looking skin. Water helps replenish your skin tissues, moisturizes your skin and increases the elasticity in your skin. When the body gets enough water, your skin will feel moisturized and in turn will look fresh, soft, glowing and smooth. Also, ample water helps prevent and treat soft lines, acne, wrinkles and other aging symptoms.

Tip:
Here’s how to keep yourself hydrated: Begin by drinking a glass of water ( and lemon slice/juice for detoxing too) as soon as you wake up, and 15 to 30 minutes before eating any meal. As, this will help control appetite and give YOU the feeling of being full before you begin to eat. Try to get in the habit of keeping a water bottle with YOU at all times.

And when YOU are exercising: follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

SO DRINK UP to your health and weight loss !

FIT Pregnancy (or beginner) Workout for staying fit during and after pregnancy

November 25, 2016

Staying FIT has so many benefits to YOUR body everyday,

BUT also when you are pregnant too!

First and foremost always check with your doctor before beginning any exercise program. Most all doctors agree that the benefits of exercising while pregnant not only benefits the mother but possibly the baby too. Researchers have begun looking at how exercise can influence a baby’s health in the womb and how these effects might also translate into even more protection to the baby for future health problems.

Here are some of the many benefits that studies have shown while working out when pregnant:

reduce back pain . clearer mind . more energy . better sleep . more strength & endurance . faster return to pre-pregnancy weight . less swelling of legs . bounce back faster after delivery . lower resting heart rate . prevent excess weight gain . boost your mood . and many more !

BUT, you do need to be aware of some risks, so always check with your doctor before exercising. Here are some of the risks while working out while pregnant:

balance can be more difficult . don’t exercise to the point of exhaustion – can reduce blood flow to the uterus . joints get looser which can raise risk of injury . too much heat can raise body temperature . lying on back longer than 2 minutes can cut circulation to legs & baby . higher altitude exercise can have lower oxygen intake . check with your doctor for any other possible risks!

LET’S BEGIN!

You can choose the dumbbell weight for each exercise, but always start off with lower weight to confirm you can keep the correct form and posture! Also, I recommend a chair if you are feeling unstable, as you can hold onto a chair or just have it there, if needed.

Stationary Lunges: stand with one foot in front of the other foot, keeping shoulders back and one hand on the chair. Slowly lower the back leg while lunging, making sure not to let the front foot extend past your shoe. Then slowly return back to the starting position and while squeezing booty.

Do: 3 sets / 10 reps on each leg

Full Squats: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Slowly lower into a squatting position, while keeping booty back and making sure not to extend knees too far past your shoes. Then slowly return to the starting position while squeezing booty.

Do: 3 sets / 15 reps

Outward Leg Lifts: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Place one dumbbell on the thigh of your leg, resting it there, and slowly raise your straight leg outward until almost parallel to the floor and then slowly return to the starting position.

Do: 3 sets / 10 reps on each leg

Backward Booty Lift: stand with feet shoulder width apart, keeping shoulders back and both hands on the chair. Place one dumbbell on the bend of your knee, resting it there, and slowly raise your bent leg while squeezing booty to keep dumbbell in place and then slowly return to the starting position.

Do: 3 sets / 10 reps on each leg

Forward Leg Lift: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Place one dumbbell on the thigh of your leg, resting it there, and slowly raise your leg in a 90 degree position and parallel to the floor and then slowly return to the starting position.

Do: 3 sets / 10 reps each leg

Calf Raises: stand with feet shoulder width apart, keeping shoulder back and one hand on the chair. Slowly raise up onto your toes coming to a full extension, then slowly return to the starting position.

Do: 3 sets / 30 reps

Overhead Shoulder Press: stand with feet shoulder width apart, keeping shoulders back and one hand on the chair. Grab one dumbbell and place arm in a 90 degree position, then slowly raise dumbbell until arm is fully extended, then slowly return to the starting position.