Tag Archives: get fit

Get your Groupon on!

So I’m obsessed. A total Groupon junkie. I look to it when I need almost anything, and one of my latest purchases is a BOOT CAMP Groupon! With recently relocating to Daytona, I wanted to get active and involved in the community. I found this great one that was a 6-week boot camp for only $35 dollars! 

If you’re not ready to commit to a gym or want to try some new classes such as kick-boxing or yoga, check out your local Groupon! Almost all cities have participating restaurants, spas, stores, gyms and anything else you can think of. Check out the link below and find the city closest to you!

http://www.groupon.com/

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Kale Chips

I’ve decided to take full advantage of the fresh, wonderful produce available here in Daytona. One of the best things I’ve seen at the farmers market is the huge, lovely green kale. While I’ve sautéed it and worked it into my dishes, I wanted to do something new. Kale chips can be a yummy snack or a side dish. Here is a recipe I read then adapted to my needs.

Preheat oven to 300 degrees.

Wash the kale leaves thoroughly. Rip them into smaller pieces, at least 2 inches in size. Be sure to cut out the spines, as they can be bitter. Some people may not mind them, but I personally hate them.

Fresh Florida kale right after I washed it:

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Without drying them, put them into a bowl, making sure as much water is drained from them as possible. Next, soak them in vinegar (white wine or regular distilled, whatever you have on hand will do) for around 3-5 minutes. Again, drain the vinegar but do not rinse or dry them.

Depending on the amount of kale you have, use a few tablespoons of olive oil to coat each piece. There should not be excess olive oil in the bottom of the bowl. Generously sprinkle large grain sea salt over the kale. 

On a baking sheet, lay each piece flat. There should only be one single layer. Place each tray in the oven for anywhere from 30-45 minutes. The more you let them bake, the crispier they will get. Move the pieces around/rotate pans halfway through cooking.

Here are some flavorful toppings you can add to change things up a bit!

Hot sauce-drizzle on after the chips are finished baking-a Buffalo gal, I prefer Frank’s Red Hot!

Parmesan cheese- sprinkle on top of chips as soon as they come out of the oven.

Soy sauce-replace some of your olive oil beforehand with soy sauce.

Lemon/lime-squeeze a fresh lemon and/or lime over the chips before or after baking

Your favorite herbs/spices-use whatever you may have fresh or handy!

 

Check out photos of the kale chips I made below! I sprinkled parmesan cheese on them. So yummy!

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Hey ya’ll!

I’ve made it to Daytona! Between the semester ending and moving down here, I haven’t had any time to blog. But I am back, and motivated as ever! I’m on a mission to become even more fit than before, and I hope you’ll encourage, share and join in! I’m going to be writing my latest post later tonight, so check it out! 

ImagePS-Here is a photo of the beautiful beach I get to live on in Daytona Beach!

 

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Low carb pizza

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I love pizza. Like, really love it. It’s my favorite food. I was ecstatic when my friend shared this recipe with me that has almost no carbs because the crust is not made with any corn or flour dough, but, get this, cauliflower! Try the recipe below and let me know what you think!

Cauliflower crust:

  • 1 cup cooked/mashed cauliflower
  • 2 egg whites
  • Spices-(Italian seasonings/garlic)
  • 1 TBSP baking powder
  • 1/2 cup low fat mozzarella cheese

Mix ingredients and roll/shape out a pizza crust. Brush olive oli on the edges to make it extra crispy. Top with the toppings below!

  • 1/2 can strained diced tomatoes
  • 2-3 handfuls no fat goat cheese
  • 1/4 cup low fat mozzarella 
  • 2 chopped artichokes
  • 1/2 caramelized onion
  • oregano
  • garlic
  • basil
  • rosemary
  • 1/2 chopped olives

Cook at 375 degrees for 15 minutes. Enjoy!

 

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Another fitness blog

Here is a link to another great fitness blog. Check it out! Below is an article I liked. Click their link to see more of their content.  http://sexyafter.com/

How to get your man to workout with you:

Well, due to popular demand I decided to finally post this article.WARNING: DON’T READ THIS ARTICLE IF YOU THINK YOU ARE PERFECT OR
IF YOU ARE ONE OF THE WOMEN WHO DOESN’T WANT YOUR HUBBY
SEEING YOU WORKOUT, FOR WHATEVER REASON.HELLO EVERYONE,Your Online Personal Training Coach Here!So, How to Get Your Man to Workout With You?
I get bombarded with questions and comments on this!
Here are the most common, questions, comments and sometimes excuses that I hear from women when it comes to working out with loved ones

 

“Well he used to be in shape and now he just doesn’t care!”
“If he were to work out with me I would totally do it, because I lack someone making me workout!”
“Good luck, there is no way I can make my stubborn man pick up a dumbbell.”
“I don’t want to hurt his feelings.”
“I am embarrassed to ask him.”
“I used to be sexy back in high school but since we had our baby I gained 50 lbs and now my husband won’t even look at me and you want me to make him workout with me?”
“We are just two different people, so even if he agrees to workout with me it would never work”

It is important to note: all the cases included in my article are assuming you are not suffering from postpartum depression. If that is the case then you would need to work on recovering from it,
fixing the marriage your relationship with your significant other first, before even thinking about working out. A good workout plan and proper nutrition could be part of the cure, but that is something you want
to talk with your doctor about! 

 

While these are all good and legitimate questions, there are ways around it! How do I know? For starters I am a guy and believe me when I say it is not very hard to figure a guy out. Some guys, myself included, need incentives ‘whats in it for me type of deal’. Others would really
like to help you but because they are shy or don’t want to hurt your feelings they are afraid to say anything. Then there are guys
that lack motivation themselves and really don’t care how they look, and finally there are guys who just think they are too busy and put stuff like working out as the last priority.
If you know your guy, your boyfriend, your husband, your hubby very well then you are already half way there. You know what motivates him, you know what will work.
But if you are lost here are some tips from me to you that will help. Not everything will work for everyone but it’s a start and it’s also going to depend on what type of guy of the four types I listed above your hubby is.
Regardless of the type communication is key!!!!!! Regardless of how healthy the relationship is at the moment, don’t use excuses just talk to him. Ok so here we go:

  • Incentives type guy ( the easiest type to convince to work out with you or to help you)
    • o Talk to him about how beneficial it would be for him in bed with the slimmer, healthier version of you.
    • o Tell him and be prepared to do something extra special for him if he helps you.
    • o Tell him that if he helps you with your workout you wouldn’t drag him to a museum.
    • o Tell him that if he does this you will get him his favorite gadget, widget computer game…etc.
    • o Tell him you will get the Whip-CREAM :)

Basically educate your man on the benefits that he would have if both of you are healthy, and fit (i.e. positive energy, longer lasting stamina, healthy heart, flexibility, improved appearance, social acceptance in the friends circles, pride of each other etc..

  • Shy Guy
    • o Make him understand that he will not offend you by offering you help and that on the contrary you would appreciate his genuine concern and desire to help.
    • o Ask him to give you pointers and positive constructive criticism

Who knows it might solve other problems or bring up import issues. It will most likely bring your hubby closer together with you.

  • The I don’t care how I look type of guy 
    (the hardest type to convince to work out, let alone to do it with you!). This would be sort of like an intervention.

     

    • o Tell them you are worried about their health and overall well being
    • o Be quite forceful, and warn your loved one of just some of the many problems which they may be experiencing, or are likely to in the future. A few examples are:
      • Weakened immune system
      • High cholesterol
      • High blood pressure
      • Heart disease
      • Strokes
      • Cancer
      • Joint pain, arthritis etc.
      • Diabetes
      • Infertility
      • Mental deterioration
      • Cancer
      • Skin disease
      • Stress
      • Premature aging
      • Death

If you are smart you will actually have some scientific proof! I wouldn’t go overboard with detail though if I were you because chances are if you go into too much detail it will go into one ear and come out of the other, aka completely go over their heads.

  • o Go to a bodybuilding or fitness event or conference. Show him the good looking in shape guys. Maybe listen to a speaker. Listen to their stories, I guarantee you will find a guy like me who will say something like ‘I was out of shape and I was tired of it’ and that he could transport from a skinny guy or a fat guy into a lean muscle guy.
  • o At Summer go to the beach and show off the bodies of guys you are attracted to and tell him that you fantasize about him being that way
  • o In winter take him skiing and do something fun and point out how much fun you are having and that you could be having a lot more fun if you weren’t out of shape, challenge him
  • o Finally remind him that the workout doesn’t have to be a workout in the gym with dumbbells, that you could do a million different things like swimming, running, boating, skiing, climbing, playing basketball…..
  • o If you like jogging, tell him you are bored and you want someone to accompany you so that you have someone to talk to, if you are working out in the gym tell him you need a spotter and you prefer that he was spotting you.
  • o Take him to his favorite sporting event when someone scores and the crowd goes wild tell him how awesome it was and try to get him to say something like “I wish I could do that”, or “I used to be able to do that”. Then tell him that he still can and you want to help him!

Bottom line is that no matter where you go you can strike up a conversation about health and fitness. Try it and you would be amazed how much you can find out about your supposed “I don’t care” guy.

  • The I don’t have time, I’m too busy to workout type guy
    If your man falls into this category well you need to start convincing him that working out can be a lot of fun and talk to him about these benefits:
    Satisfaction – you feel the feeling of accomplishment, that your completed something , you feel great about yourself and learn to trust yourself
    Relaxation – If you do it right, and have a warm up and cool down, you will feel hyper, exhausted and very very very relaxed. If you happen to take a bubble bath afterwards well then you will feel like a million bucks!
    Improved Health – Exercise and nutrition is the best medicine for diabetes, high cholesterol, high blood pressure, heart problems and many more conditions related to being overweight
    Weight Loss – Derrrrrr. You already knew that!
    Confidence – Yes, exercise is a huge confidence booster, my gentle snowflakes, you feel more and more comfortable in your own skin, whether it is flexing your muscles, wearing a bikini or conversing with peers
    Motivation  – You look better, you feel better , you are motivated to keep going and look even better and inspire others and talk about it and ……ran out of air

     

    • o Once he understands the benefits go over the schedule and find time! Alternative is sending the guy to my boot camp and I guarantee you i will find time every day! For instance: lunch (oh yeah you can easily squeeze in a 30 min workout in a typical 1 hour lunch break). Finding time that works for both of you of course is harder especially if you have a newborn at home but it can be done. Instead of watching TV, or before you are going to bed or when you wake up in the morning and drink that coffee.
    • o Talk to him about the fact that if he doesn’t sit down with you to find time there will never be time for anything. It’s just like doing taxes, it is never a good time – lol – it’s only because of the time restriction and unwanted consequences that people do it.
    • o Convince him that it means a lot more to you to stay healthy and energized than watching “Grey’s Anatomy or Ultimate Fighter” (DVR – a very useful device for TV addicts) :)

There is a very good saying “Where there is a will, there is a way”. If getting back into shape and having that sexy body again, or for the first time is important to you, and having your guy help you is of equal importance, than relate to this problem as if you were starting a new business. Don’t give up, communicate be persistent and believe me, you will FAIL 9 times but will SUCCEED on the 10th. Welcome failure because it will bring you closer to success!
As always comments, disagreement, opinions, criticism, etc. are welcome and encouraged. Comment or Click Contact Me and Send me an Email

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30 HEALTHY BREAKFAST SNACKS FOR MORNINGS ON THE RUN

Thank you so much for this amazing article! All Credits go to Greatist.Com!

BETTER BREAKFAST SNACKS

1. Pumpkin and Granola Parfait: This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

2. Peanut Butter Banana Smoothie: Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons natural peanut butter, 1 cup soy or almond milk (which keep longer out of the fridge than regular milk), and a few ice cubes. (Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.) If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch.

3. Zapped Scrambled Eggs with Veggies: Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Breakfast Burrito: Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, ¼ cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting. Try assembling and wrapping each half separately for more snack-friendly portions.

5. Healthy Morning Glory Muffins: An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

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6. Fruit and Yogurt Parfait: One of the easiest, healthiest, and tastiest snacks (or breakfasts) out there is a classic fruit and yogurt parfait. The best part? It can really be made with any toppings you like. Try choosing fruits that are in season locally for the most flavorful options (try our stone fruit salad for summer, and opt for apples come fall).

7. Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 degrees for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

8. Fruit and Yogurt Smoothie: Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with ½ cup liquid (milk, juice, coconut water — whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

9. Leftovers n’ Eggs: Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

10. Egg Muffins: Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, ¼ cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, ½ a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 degrees. Zap it for a few seconds in the microwave before serving.

11. Fruity Breakfast Quinoa: Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

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12. Waffle PBJ-Wich: Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

13. Zucchini Bread Oatmeal: Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

14. Quinoa Fruit Salad: Spice up a plain old fruit cup with a scoop of superfood quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

15. Oatmeal Squares: Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack?Bake it into squares!

16. Ricotta and Tomato Breakfast Sandwich: Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread (extra points for a fresh-baked variety). Spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

17. Savory Oatmeal with an Egg: Try taking oatmeal to a whole new level bymaking it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

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18. Zucchini Muffins: Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

19. Peanut Butter Banana Oatmeal Breakfast Cookies: Cookies, for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix — go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

20. Egg and Cheese Cups: Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Pro Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

21. Homemade Instant Oatmeal: For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your ownin ziplock baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

22. Overnight Oats: This is the ultimate lazy-person breakfast. The night before, combine ½ cup milk, 1/3 cup rolled oats, ½ a banana (mashed), ¼ cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious cold overnight oats! These can also be heated in the microwave for 1-2 minutes if in the mood for something warm.

23. Frozen Nutty Banana: Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal. Arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter — our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours)

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24. Chocolate Banana Breakfast Quinoa: Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

25. Fruit Soup: There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with ½-1 cup milk of choice. Keep chilled until ready to enjoy.

26. Apple Surprise: This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

27. Egg White Sandwich: Who doesn’t love a classic egg sandwich? Try giving it an extra healthy twist. Microwave 2 egg whites along with 1 handful spinach and a sprinkle of salt for 30-45 seconds. Place in a whole wheat English muffin or sandwich thin with 1 slice of cheddar cheese (optional). Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

28. PBB&C: Say what? A PBB&C is a great twist on the classic PB&J — peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with ½ a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

29. Berries and Oats Microwave Muffin: Muffins from the microwave? Yep,it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

30. Strawberry Banana Quinoa Muffins: By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat). Fruit + Quinoa + Oven = DELICIOUS. 

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Little changes equal big results: Sauces

 

In an earlier post I talked about how little changes can lead to big success. One of the things you can easily change in your diet is sauces. Whether for salads, veggies, or pasta, it is a no brainer area to cut out fat and carbs.

Below is one of my favorite recipes I make all the time. It is something I quickly whipped up once, but I find myself coming back for more. There isn’t exact measurements, so just go with it!

Olive oil pasta 

Cook your favorite type of pasta (I like wagon wheels and ziti) to the directions on the box. Set aside.

In a large sauce pan, sauté two cloves of garlic in a few tablespoons of olive oil. Add half an onion, diced. Let both cook down, for about 7 minutes.

Add corn (either canned or frozen) to the mix

Add chopped sun dried tomatoes (dried are much healthier than the ones packed in oil) 

Add about 2 more tablespoons of oil, as well as 2 tablespoons of apple cider vinegar

Make sure to season your mixture with plenty of salt, pepper and other spices or herbs (onion/garlic powder, cilanto, basil, parsley)-whatever you have on hand.

Add two large handfuls of fresh spinach as well as the pasta.

Let cook for another 5-10 minutes until everything is combined well.

I’m not sure of the correct nutrition information about all of this, but the only things that aren’t great for you in this are the olive oil fat (which isn’t actually bad), the small amount of salt, and the carbs in the pasta. If you find your own things to substitute, you can make the nutrition better! 

Feel free to use whatever veggies you want, these are just my favorites 🙂 

I think that with the light “sauce” and fresh veggies, the dish tastes amazing and cuts out on so many calories and grams of fat.

Let me know if you try it!

 

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Fight fatty flab

With bikini season coming up, I’m going to be posting a lot of exercises specifically designed to get you in shape for summer. Don’t wait until the day before you hit the pool to try and get in shape, now is your time!

Here are five awesome exercises that target your abs and muffin tops, something we can all work on! Alternate them into your daily exercise for fast results. Repeat each set twice for a total of two sets.

Bikini Twist

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1.) Lean back and prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed.
2.) Slowly lower your legs over to the right (knees should stay together). Keeping the 90-degree angle, lower your legs & then lift them up to the left. That is one rep. Perform 20 reps.
 
Pike Plank
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1.) Sit with your legs slightly bent, feet flexed up, and hands just outside of your hips, fingertips facing forward. Draw your abs in tight and press down through your palms to lift your hips up off the ground a couple of inches.
 
2.) Focus on lifting your hips with your abs, only use your arms and legs to brace yourself. Fully extend your legs and try to push your hips backward. Hold for 2 seconds. Then bend your knees and return to the start position. That’s one rep. Perform 10 reps.
 
Walking V-Plank
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1.) Begin in an elbow plank with your hands clasped, and feet about hip-width apart.

2.) Keeping your knees locked, walk your feet in towards your hands as far as you can until your hips end up in a high “pike” position. Slowly inch back out, reversing the way you walked in, until you return to the start.  That’s one rep.  Perform 10 reps.

Bikini Body Mommy Crunch

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1.) Begin in a full plank position, with your palms under your shoulders, feet together.

2.) Bend your left knee under you and across towards the inside of your right elbow (your hips should turn to the right and you’ll pivot slightly on the ball of your right foot). Slide your left leg back to the start position and then repeat to the right. That’s one rep. Perform 20 reps.

Tummy Tuck Hip Lift

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1.) Lie face-up with your knees bent at a 90 degree angle, feet off of the floor, with your knees pressed together. Place your hands underneath your hips, palms facing down.

2.) Inhale, straighten your legs (toes pointing to the ceiling), and lift your hips up off the ground.  Exhale and return your hips back down to the start. That’s one rep. Perform 30 reps.

 

A big thank you to bikini body mommy for this amazing post! Check out her blog here:

http://www.bikinibodymommy.com/2012/11/top-5-favorite-ab-moves-nutrition-tips.html

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Low cal cupcakes

Having one of the biggest sweet tooth’s ever, I cannot completely cut out chocolate and baked goods out my diet. Finding other things to substitute gets annoying, but I recently found  this huge list of insanely low calorie and fat cupcakes. I’ve posted my top favorites below, but click on the link at the bottom to find the rest of the list! Credit to Daily Spark for this article.

Banana Chocolate Cupcakes

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This Banana Chocolate Cupcake recipe makes 24 regular-sized cupcakes which is perfect for a large gathering or birthday party. The batter is a snap to make because you just stir the wet ingredients together in one bowl and the dry ingredients together in another bowl. Mix the two and you are done. The batter is quite thin so use an ice cream scoop or small ladle to fill the muffin cups. Now while the recipe calls for cocoa powder, it doesn’t specify which kind, which means you can use either regular unsweetened or Dutch-processed. As always, keep in mind that the type and brand of cocoa powder you use will determine the flavor of the cupcakes, so use the best you can afford. The other ingredient in this batter to take note of, is that the fat is in liquid form (canola or corn oil). The reason I bring this up is because oil makes for a moist and tender cupcake that stores very well, with the added advantage that they can be refrigerated and still stay soft.

Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 25

Ingredients

 

1 cup (200 grams) granulated white sugar

1 cup (130 grams) all-purpose flour

1/2 cup (45 grams) cocoa powder

3/4 teaspoons baking powder

3/4 teaspoons baking soda

1/4 teaspoon salt

1 large egg

1/2 cup mashed ripe bananas (about 1 medium sized banana)

1/2 cup (120 ml) warm water

1/4 cup (60 ml) milk

1/4 cup (60 ml) canola or corn oil

3/4 teaspoons pure vanilla extract

Directions: 

Preheat oven to 350 degrees F (180 degrees C) and place rack in the center of the oven. Line 24 regular-sized muffin cups with paper liners or spray each cup with a non stick vegetable spray.

In a large bowl whisk together the sugar, flour, cocoa powder, baking powder, baking soda, and salt.

In another large bowl, whisk together the eggs, mashed bananas, water, milk, oil, and vanilla extract. Add the wet ingredients to the dry ingredients and stir, or whisk, until combined. Pour or scoop the batter into the muffin cups, about 3/4 full, and bake for about 20 minutes or until a toothpick inserted in the center of a cupcake comes out clean.

Remove from oven and let cool on a wire rack. Frost with the Ganache.

Caramel Pumpkin Pudding Cupcakes
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Minutes to Prepare: 5
Minutes to Cook: 15
Number of Servings: 12

Ingredients

For cupcakes:
2 cups moist-style yellow cake mix
1 cup canned pure pumpkin
1/3 cup egg substitute
1/3 cup water
2 T. low calorie maple syrup
2 tsp. cinnamon
2 tsp. sugar
1/8 tsp. salt

For topping:
2 T. fat free caramel apple dip

Directions:
Preheat oven to 350 degrees F.
Combine all cupcake ingredients in a large mixing bowl. Whip with a fork or whisk about 2 minutes until well blended.
Line a 12-cup muffin pan with paper liners and/or spray with nonstick cooking spray. Evenly distribute batter between the 12 cups.
Bake for about 12 minutes, until cupcakes are puffed up but still appear a little gooey on top. Remove from oven and let cool.
When cupcakes are cool enough to handle, arrange them so that they touch each other. (This makes the next step easier!)
Heat caramel dip in the microwave for about 10 seconds to soften. Drizzle caramel evenly over cupcakes.
Enjoy!
Number of Servings: 12
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