All posts in “Articles”

Wednesday Total Body Blast!

Greetings Squad and welcome to the middle of the week!! It’s a beautiful day so I had to take today’s workout outside. Here in SLC you never know if it’ll be sunny one day and snowing the next. I couldn’t ask for a better, more energizing day!

Today’s workout is a total body blast and it’s more about the reps than it is about the time. The goal of today’s workout is to do as many rounds as you have the time for. So add this to another workout you’ve done today OR if you didn’t have time to get a longer workout in have no fear! This should give you a good kick in your butt! So grab some water and get moving. Remember you will feel so happy and accomplished knowing you took a little time for yourself today.

  • Burpee roll-over crab kick: I was inspired from one of my IG friends Caroline @pinkphys. She is an energizer bunny with some really fun combos to get her friends moving everyday, check her out. With this burpee, do your regular burpee and add 4 crab kicks to each rep. Go for 10 of these.
  • Side to side leap: 20 leaps total.
  • Oblique push-ups: 15 reps per side. Of course you can always put your top hand down or bottom knee down for support.
  • Cross lunge: 20 reps of these.
  • Cross leaps: Like a jump switch lunge but crossing your legs like the cross lunge. 20 reps total here. This one is really fun so make it explosive and jump as high as you can with each rep.
  • Pike-up abs: On your back, lift your body up into your best V sit. 15 reps here. Of course if you can’t get your legs totally straight you can bend your knees.

That’s the workout! Not too bad and it really is an energizing kick in the tush! Try to do all of these exercises 2-4 rounds if possible. Remember, any movement is better than no movement. So do your best and as many as you can.

Until next time my friends! Have a beautiful day! xoxo

 

Water, drink it up!

Greetings squad!

How hydrated are you? It’s a key question when trying to be your healthiest and most fit! But how much water do you really need? Your body is 60% water and every system in your body depends on the stuff. Water flushes out toxins in vital organs, it carries nutrients to your cells, it even keeps your ear, nose and throat moist and functioning properly. Dehydration is, of course, when you don’t have enough water in your body and that can really reek havoc on your entire body. Even mild dehydration can cause a big dip in your energy levels. So of course when it comes to being healthy and performing at your optimal levels you must stay on top of your hydration by consuming plenty of fluids and foods that are high in water content throughout the day.

The Institute of Medicine determined that adequate water intake (AI) for men is on average 13 cups and for women the AI is 9 cups. Of course these are all just recommendations and other factors need to be considered when deciding how much water you need in a day. If you exercise for short periods of time (less than an hour) it is recommended that you add 1.5 to 2 cups of water to your day. More intense exercise (an hour or more) and depending on how much you sweat, will require more and possibly even some sports drinks to bring your sodium levels up. I recommend 8 oz. of water before, during and after your sweat sesh. Of course if you’re exercising more than an hour you should double that intake and really listen to your body. If you’re thirsty, you’re already somewhat dehydrated so don’t get to that point.

Another rule of thumb I like to follow is drink 8-10 oz. of water every hour. So while at work or home you can even set an alarm to remind yourself it’s time for more water!! Other fluids, even wine and coffee, can count as having water. But don’t get too excited! It’s best to count your water intake from the good, old natural source. Can’t stand the taste of water? I hear you at times. Sometimes I drink sparkling water to get it all in.  You can also flavor your water with cucumbers, orange, lemon and lime slices and even different herbs. Whatever it takes, try to get it in!

When it comes to weight loss and maintaining your figure stay hydrated! Your digestive system will function at its best and your body will eliminate waste more efficiently. Your muscles will stay smooth and ready to fire when working out. And you’ll be able to flush out the waste products more efficiently after your workout and recover faster.

So make it your goal today to be aware of just how much water you’re consuming and then try and beat that! I’m going to make it my goal as well. I’m a big time sweater and I know I can benefit from drinking more H2O. Let’s just see how good we can all feel and how much better we can perform. Until next time my friends!!

 

 

Sparkling water with Lime

glam glow daily exfoliating cleanser, glossier milky jelly cleanser, egg mousse pack

Friday Favorites!

Greetings Squad!

Ok, who doesn’t love a lot of skin products? Sometimes I consider myself a product whore and I thought I was alone. And then I talked with several other women and I realized several of us love a lot of skin care products as well!! I do love sharing my favorite skin care and beauty products and I absolutely LOVE hearing what other peeps are into. So today I’m sharing some of my new favorites!!

  • Glam Glow Youth Cleanse Daily Exfoiliant: I LOVE this shiz! It’s a wonderful deep, clay cleanser with little beads to exfoliate the pores. It’s gentle enough to use everyday even! I got this little gem at …wait for it….COSTCO! Read More

Wednesday Leg Workout!

Greetings Squad!

Today we’re working the legs. It’s important when planning your leg workout to try and incorporate different angles. Working front side, back side, laterally, up and down and of course a little jumping in there too. There are about a million and one ways to work your legs and I’m just showing a handful to give you all some ideas to do at home if you can’t make it to the gym OR if you just want to add an extra calorie burn to your day. I didn’t show these exercises with weights but if you have some handy then by all means grab them. Often times, women especially, are afraid of using weights in fear of getting too big. It’s ok to use just your bodyweight  but adding a little extra weight to the mix will shock your muscles into growing into a more efficient, calorie burning machine! You benefit both while doing the workout and for hours to come after the workout is complete. Really the name of the game is to change things up often and try a variety of weights and exercises. Our ultimate goal is to be capable of doing a variety of exercises and activities in life. The more we vary what we do the more likely we are to be well-rounded, abled bodies. So keep that in mind when it comes to strength training.

I digress, the workout for today is mostly a timed workout except for one exercise–the butt fly. I will explain all in further detail but plan on 30 seconds for each exercise as many rounds as possible.

  • Squats
  • Lunges: either stepping forward or backward and really bending the back knee (my pet peeve when people don’t)
  • Jump switch lunges: try to make these quick and explosive
  • Squat walk forward and back with band: if you don’t have a band then just get in a squat and waddle forward and backward
  • Tuck jumps: again as explosive as you can. Shock that metabolism!
  • Lateral lunges: keeping one leg straight and bending the other knee
  • Butt fly: here’s the lovely one. On your belly do 10 reps of straight legs coming up, in, open and lower followed by 20 heel squeezes up. The whole time focusing on what? The BUTT!
  • Side step up: 30 seconds per side
  • High knee run

That’s it! It’s a good one that you should feel right away and possibly tomorrow as well! Have fun until we meet again!

xxoo

avocado-eggs-full

Quick Protein Packed Meal!

Greetings squad!

I wanted to share with you all one of my favorite, quick and satisfying, protein packed meals! And this is so easy! Everything on this plate is made ahead of time. All you have to do is assemble it.

I got these beautiful, organic, hard-boiled eggs at Costco. Yes! Read More

cucumber-radish

Friday Favorites!

Greetings Squad! I have been home from the sun and warmth of Mexico for a week now and I am missing it so much! This winter feels remarkably colder than I remember experiencing during most winters. We could all use a little sunshine I suspect so today I’d like to share one of my favorite takeaways from Mexico, Tajin! Read More

Wednesday Workout!

Greetings Squad! I have had a lot of changes in my life. I got a new baby! Not the human kind but a sweet little puppy we have named Pippa. She is a delight! With this new addition to my life I have not had a lot of time for many other activities, like blogging. Yikes! This reminds me of the time my beautiful daughters were born. I completely understand why new parents give up on their fitness goals. My home workout today is all about working out with your little one. Again, you can do several sets of the workout below all at once or spread it throughout the day. Find little moments throughout the day to get some movement in your life no matter what challenges life throws at you!

  • Squats with baby
  • Plank hops: In your solid plank hop on all fours side to side. Of course if this is too difficult then you can always just walk your plank side to side.
  • Donkey kick burpees
  • Long jump bear crawl: Two long jumps and 4 bear crawls back to where you started.
  • Split squat with baby: One foot on a couch or stool, other in front of you like a lunge. Hold that sweetie tight and then lower and then bend and stretch. You can always add a little press up of your baby.

That’s the workout! You should feel a total body burn by the time you’re through all these exercises. Do each exercise for 30-45 seconds and try to get 3-4 full sets. Again, do your best! Remind yourself how lucky you are to be moving your body and how great it feels to be alive. Even if it’s a little uncomfortable at times. Have fun and I’ll see you soon!!

Ways to Get Happier

Greetings Squad!

As we begin the new year I’m sure we’re all feeling optimistic that this year is going to be amazing! I do love the beginning of a new year. I like setting goals, getting organized and the sense of hope that each new year brings.

I consider myself a pretty happy person. Of course I have my days or moments that aren’t so happy, we all do. But this year one of my goals is to be more positive and truly happy. Here are some ways I’m hoping to achieve more bliss:

  • Logging it. I got myself a cute day planner this year. I’m going old school! I’ll use this planner in addition to my iPad. In this planner I’m going to write down one thing I’m grateful for everyday. This can be done at the beginning, end or mid-day, whatever works! I believe when we acknowledge what we are grateful for we can’t help but be happier.
  • Try new things. These don’t have to be huge but new to me. Whether that’s a new workout style, a new fashion trend, a new food, or something I find completely terrifying I want to make this the year of trying new things.
  • Write thank you notes. EVERY YEAR I tell myself I’m going to do this. THIS is the year I will! I love the art of a simple thank you note. Whenever I receive one my heart is full and taking the time to write a little thank you to someone else helps me realize how lucky I am to be surrounded by wonderful people.
  • Move more. For those of you that know me, you know I move a lot. I do, however, hit a low just about every afternoon. My day starts super early and can sometimes end a little late. BUT I know from experience that if I take even 5 minutes to exercise when I hit my low, I am SO much happier.
  • Set goals. This whole online business is new and foreign to me but I’m ready to take it on! I am going to set a timeline with small goals along the way and learn from the process. I’ve been wanting to try something different with my career for years now so here I go!!!

I hope happiness finds you all this year as well. What are your tips for getting happy? xoxo

 

Protein Pancakes

Greetings and Happy New Year squad!!

I hope you are all feeling motivated and excited to attack 2016! I know I am! Today we’re talking Protein Pancakes which is part of my New Year’s Meal Plan. These pancakes are fabulous. Packed with protein, fiber and clean, simple ingredients.

  • 1/2 to 1 full cup of oatmeal, 1-2 eggs, 1/2 cup cottage cheese, sprinkle of cinnamon and a dash of vanilla extract if you’d like. Mix well. If you need more moisture add a little water or nut milk of choice.
  • Cook in skillet like a pancake. Be sure to really spray your pan well. These are a bit stickier than regular pancakes.
  • Top with a nut butter of choice or coconut oil. Yummy!

A couple tips, you might have to play around with the measurements of your ingredients. Today I made 6 good sized pancakes that I packed in foil and placed in the fridge. That way they are ready to go for a couple of days. To make 6 pancakes I did a full cup of oatmeal and 2 eggs. I’m not afraid of egg yolks so I use the whole thing! You can of course do 2 egg whites if you’re not into yolk. I topped my pancake with Trader Joe’s Crunchy salted peanut butter with flax and chia seeds. I love this stuff! It just melts beautifully on a warm pancake.

Download my meal plan today and you will find a selection of healthy recipes. My plan is to help you make excellent food choices everyday. It’s not a starve yourself program and it’s not about what you CAN’T eat! It’s about eating consciously, starting each day with a plan and feeling healthy and strong in 2016! Pick it up today!!

 

protein-pancakes

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