Role Models

who are your role models?

strong, confident and fit!

oreo popcorn

Oreo's go great with just about anything.  And on those days when you are craving both salt and sweet this is the recipe for you!

simple pop your popcorn in the microwave like usual.

take 10-12 oreo's (we like double stuffed) in a plastic bag and let the kids mash/crush it up.

melt white chocolate about 4 squares in a bowl again in the microwave (see how easy this is?)

mix together and eat for a very nice treat!!

Burpees??!!!

Why Burpees?

Burpees. Just the name sounds awful, right? I get asked by clients, readers, and family members alike why I put them in so many of my workouts. I KNOW they are hard. I KNOW they suck. I KNOW you would rather not do them. But, guess what? They are great. That is WHY. Here is why else…

• They elevate your heart rate, helping to increase your caloric burn
• They work your legs
• They work your core
• They work your arms
• Yep. They work everything.

That is why. Just so you know…They actually do get easier with time and practice. So maybe you should stop complaining about them, and just try to master them. 

Oh, and if you are confused as to what a burpee is…It goes a little something like this.

If you are looking for a way to get your burp on, try adding a set of 10-15 in between sets while you are lifting weights. You will turn your rockin’ workout into a rockin’ circuit workout that I promise will have you sweating and burning!

treadmill

    

    Running on the treadmill can't get really old fast, hence the common term 'the dreaded tread.'  It is always good    

    to hop on with a plan and to always mix it up.  here is a great idea, for a quick SPRINT it out on the treadmill.  I  

    love it because i'm trying to get faster and this workout sure does help!

• 
  
• Treadmill Sprints: 5 Min warm up jog followed by 
• 5 sprint sequences of 2 mins at 6.7,
•  2 mins at 8.5, 1 minute recover at 4.0.  repeat this 4 times
• 3 sets of 15 pull ups alternating with 20 deep squats
• 3 sets of 15 DB squats with a curl, 40 mountain climbers, 1 minute plank

Cross the Boarder

 homemade tortilla chips.

thankfully my husband and i share the same desire and need for mexican food.  Honestly if i were to get a $1 for every time we empty out a jar of salsa we would be RICH!

salsa is great, low calorie and spicy, it's the chips that get me in trouble so here is what we have been doing lately to HEATHY-it-UP.

Just cut the tortilla into triangles, coat with a little olive oil and sprinkle with a little salt.

Pop them into the oven set at 350 degree's and watch them close.

It usually takes about 12-15 minutes to get my favorite crispness.

I'll be serving them with PaPa Mortensen's Famous Guacamole.

(It's really simple, but for some reason when he makes it, it turns out amazing!)

4 avocado's

the juice of 1 fresh lemon

1 tsp. lemon garlic salt

swing it

Sometimes getting in a workout can be difficult, not only because there is a lack of time, but because of a lack of equipment, or even a lack of ideas as to what to do for a workout. Circuit pyramids can help to slash all of these excuses, and they can help to mix up your normal routine. With a circuit pyramid you pick two different exercises. For example: Burpees & Kettle bell swings. You start at twenty reps with one exercise, and at one rep with the other. Alternate exercises and go down in reps with the first, and up in reps with the second.

• 20 Burpees
• 1 Kettle Bell Swing
• 19 Burpees
• 2 Kettle Bell Swings
• 18 Burpees
• 3 Kettle Bell Swings
• 17 Burpees
• 4 Kettle Bell Swings
• 16 Burpees
• 5 Kettle Bell Swings
• 15 Burpees
• 6 Kettle Bell Swings…you get the picture…

You could do this with any exercises, but I’d suggest you have at least one that is going to get your heart rate up. Some suggestions would be; squat jumps, pushups, plyometric lunges, squat curl press, pull ups, etc. I like to add Burpees in there because they work all the muscles in the body and they are just killer!  This type of workout could be done with NO equipment, no space, and very little time. You could do this in your hotel room if you really had to! No excuses with this one!

no guilt butterscotch cookies !

 i have more than the average sweet tooth.  most mornings i wake up craving brownies...however i have zero metabolism to splurge at 7am.  Thankfully  there are so many ways to make sweet snacks more healthy.

1.  whole wheat flour

2.  apple sauce instead of butter

3. oats for fiber

the hubby's favorite cookie is 'oatmeal scottie.'  luckily Nestle Tollhouse has a great recipe on the back of every bag of butterscotch chips.  This recipe has never failed me, i figured that i better make it a little healthier so i don't have to feel as guilty after i eat a dozen cookies with milk!

when working with whole wheat flour it has a different consistency than plain white flour, its not as light and fluffy.  So it is best to go half and half. half of your recipe is white flour the other half is whole wheat.  especially so you don't make pancake cookies, they taste the same but just look like flat pancakes.

why use whole wheat flour...because its more natural and it has more fiber, 3g instead of less than 1g.

(whole wheat actually has more protein too)

i also switch out plain no sugar added applesauce from a jar, for butter.  you still get the creamy texture but without all the yucky fat and calories.  Its equal amounts, so if the recipe calls for 1 c butter, use 1 c applesauce instead.  Surprise yourself with something new, simple, and healthy.

so my challenge to you, is take you regular cookie recipe and HEALTHY- it -Up a bit.

every time i HEALTHY-up my recipes i don't tell people until they have ate 2-3 and then i like to see the looks on their faces, people are always shocked that they look and taste the same as the 

regular chubby version...but semi-guilt free.

WhY green Smoothie?

Happy St. Patrick's day!
it seems only fitting to talk about green with St. Patrick's day is around the corner.
My family has always celebrated st. Patrick's day i remember as a kid looking forward to the green pancakes and green milk, everything was green!
with a little Irish blood and it being my grandma's birthday my dad always made it a special day.
i hope you get your GREEN ON and instead of green pancakes maybe try a green smoothie!

Why is it so amazing for you to drink 
"green smoothies"?

green smoothies are the current Rage for a good reason!

Well,

the green pigment in food is caused by the food's content of chlorophyll.

Chlorophyll is often refered to as the blood of plants. 

I like to think of it as direct power from the sun.

Daily consumption of chlorophyll-rich foods:

1. Help to keep the body's pH levels balanced, because of their high mineral content.

2. Because chlorophyll is pure energy from the sun, by bringing that energy into your body you gain more energy and that helps your body combat fatigue and disease.  

Can I have a Hallelujah?

3. Because of it's alkalizing properties, chlorophyll -rich foods are awesome and important to consume before a workout because it helps with muscle efficiency and endurance. 

4. ALSO, it's fantastic after a great training session, because it helps the body with regeneration and recovery. That mean's you can hit it hard again much sooner and get a leg up on your competition! (hint, hint you triathletes out there.)

5. Eating chlorophyll-rich foods also supplies your body with easily absorbed calcium keeping our bones strong and helping with muscle contraction.

6. Dark Green veggies are also an excellent source of iron, which helps to increase our physical stamina and boosts our energy because it improves our blood's oxygen-carrying ability. 

OK, I didn't really intend to make a Top Ten list, so I'll stop...

but I keep thinking of reasons for including a green smoothie in your diet at least once a day.

But, you know what? 

All I really need to say is that...

Eating Greens will guarantee you will

LOSE WEIGHT, LOOK YOUNGER, & HAVE MORE ENERGY!

And, who doesn't want that?

Drink up my friends!

ingredients:

1 large orange, peeled and segmented
1/2 of a large banana, cut into chunks
6 large strawberries
2 cups spinach or kale
1/3 cup plain Greek yogurt (I use Chobani 0%)
1 cup ice

throw everything in a blender and then drink away!

ALL About the ARMs

Today’s Workout: 


Quick Chest and Tricep Workout:
3 sets of each alternating between exercises

Set #1
15 TRX push ups alt with
15 TRX tricep presses

Set #2
12 chest presses with the dumbells 
12 alternating lunges alt with
12 tricep kickbacks w/10 lb db’s

Set #3
15 Push ups alt with
15 tricep push ups 

Not your everyday water

Sassy Water

When you feel like you want something more than just water, especially when entertain guest try this 

SASSY WATER, not only does it taste refreshing it will help your whole body feel cleansed!

fill a pitcher full of pure water

overnight let the following brew in it:

1 lemon sliced

2 inch knob of ginger, sliced (helps with hunger and muscle aches)

1 cucumber sliced
12 mint leaves

Refreshing and entertaining to your tastebuds.

March Madness Monday workout!

Grab
1) a timer
2) a jump rope
3) some dumbbells
4) Stairs/a bench/a chair

*try to get in a 2-5 minute warm up if you can*

MINUTE #1:00
Step ups with a shoulder press. Use your step and your dumbbells. Alternate legs as you step up and press your weights all the way overhead at the top. Go for the entire minute. Keep control, but go as quick as you can.

MINUTE #2:00
Push up Jumping Jacks. Get into a push up position. Do one full push up and then jump your legs out wide and back in. Follow with another push up and another leg jack. Etc. Keep your abs and core tight.

MINUTE #3:00
Jump rope. Keep it as consistent as you can! Aim to get your heart rate up! 

MINUTE #4:00
Squat, Curl, Press w/dumbbells. Stand with your legs hip width apart, and your dumbbells in both hands. Squat down, come to standing position, do a bicep curl, and then press overhead. Repeat for the full minute. 

MINUTE #5:00
Plank Rows. Get into an extended plank position with your weights on the inside of your hands. Grab one weight and row back with your elbow. Set the weight back down and switch arms. Repeat this for the full minute.

**Repeat this circuit as many times as you have time for!**

Fresh Lemon Artichoke Dip

 Fresh Lemon Artichoke Dip

1 garlic clove, peeled

1 shallot, peeled

2 TB fresh lemon juice

1/2 c plain greek yogart

1 TB apple cider vinegar

1/3 C great northern beans

1/4 tsp sea salt

1/2 tsp mustard

1/4 tsp fresh pepper

4 oz. can of chopped green chilies

2 1/2 C canned artichoke hearts, drained

With a food processor running, drop garlic clove and process until minced. Turn off processor, scrape down sides of bowl, add remaining ingredients except artichokes and process until well combined. Add artichokes and process briefly so that small chunks remain. Season to taste with additional salt and pepper.

Makes 3 Cups. Serve with Homemade Pita chips.

 Homemade Pita Chips (kind of)

 6-8  small pita pockets

Split each pita into 2 rounds , Place rough side up on cookie sheet. Pour olive oil into a small bowl. Use a pastry brush to spread the oil onto the pita rounds evenly. Sprinkle lightly with an all-purpose seasoning blend, Cut into small triangles and bake at 350 degrees for 6-8 minutes or until lightly browned. Baking time will vary according to the thickness of your pitas. Remove from oven, cool and serve.

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