weighted leg workout

Today's Leg Workout- workout time 1 hour

20 minute bike
warm up 5 minutes
level 15- sprint 1 minute
level 10- slower pace 1 minute

Barbell weights
20 X good mornings
10 X per leg- single leg step ups
30 reps (jumps squats, lunge jumps, mountain climbers)
Repeat X3

Barbell and Dumbbell
20 X barbell plie squats
    20 X pulse plie squats (heels raised)
12 X each leg single leg dead lift
30 reps (jumps squats, jumping jacks, line jumps, high knees)
Repeat X3

15 X leg press
20 X calve press
Repeat X 4

Pancakes

This morning I made a masterpiece of a pancake that I would love to share because it was that good. I like to make simple healthy things because I am not one to spend hours in the kitchen baking, yet I love my baked goodies and pancakes! Im raving over this pancake because it is so easy to make and has essential proteins, healthy fats, carbs, fiber, and those magical superfood seeds. This is the perfect combination of macros to get your day started the healthy way.

Pancake Ingredients:

*1 banana

*1 egg

*1 tbsp almond flour

*1 tbsp chia seeds

*1 tbsp flax seeds

*1 tbsp hemp seeds

Directions:

1. Mash banana

2. Mix all pancake ingredients together

3. Cook pancake on stove on med heat

4. Top with natural peanut butter, honey, cinnamon, 3 figs, unsweetened coconut, Walden Farms syrup (no calories)

Amy's Soup

If you are like my family, you are always on the go and everyone is on different schedules. As this is the typical lifestyle most days, it gets tough to think about coordinating healthy meals for everyone in the family. I truly do understand this concept.

Or you may be living on your own and find it difficult to cook meals for solely one person. I struggled with this throughout my college career. I always was trying to find the healthiest microwaveable meal, or ways to make a healthy meal for one. Good news is, there is no excuse for feeding yourself or your family unhealthy microwaveable meals because nowadays there are healthy frozen meals and soups! 

I just recently discovered Amy's Organic Soup as well as her other products and wish I would have known about her products earlier! All her soups are gluten free, vegan, no GMOs, and low sodium, no bioengineered ingredients and no preservatives. These are all things you have worry about in all your other frozen meals (including your lean cuisines) and soups. I can't recommend these products enough! I have only tried her soups, but I can't wait to try all her other goodies like veggies burgers, mushroom risotto, burritos, and enchiladas! 

Hope this helps some of you busy bodies! 

Here is the website to see all she has to offer... Amy's Kitchen

Benefits of seeds & lemon water

Need some simple healthy changes for your diet? Take a look at the benefits of these seeds. All these seeds are essentially tasteless and easy to add to yogurt, cereal, oatmeal, pancakes, salads, and baking recipes! All these seeds add such amazing health benefits to your daily foods. Best thing is you only need a small amount to reach your daily nutritional needs.  

Another easy yet great addition to your diet is drinking lemon water. It is said that you should start and end your day with a warm glass of lemon water to naturally flush you system. Here are a few more reasons why lemon water is so great for you!

HIIT Legs

As my legs have always been my biggest struggle, I really enjoy varying up my leg routines to keep my body guessing. This leg routine was designed to use all body weight to exhaust the muscles. Body weight exercises can be just as efficient as lifting weights. I find it hard to find that balance between wanting to be strong yet feminine, so I like to do body weight exercises just as often as I lift weights to achieve results. 

20 Minute Bike Cardio

warm up 5 minutes

1 minute sprint- level 15

1 minute- level 10 

Repeat X 8

Circuit 1- 10 minutes

20 seconds on 10 seconds rest X4 Rounds

Squat jumps

Calf jumps

Burpees

Lunge jumps

Medicine ball hamstring curls

Circuit 2- 10 minutes

20 seconds on 10 seconds rest X4 Rounds

In & Out Jumps

Skaters

One leg Bridges

Other leg Bridges

Burpees

Healthy Pumpkin Pie

Pumpkin pie is by far my favorite fall treat. If you put a whole fatty pumpkin pie in front of me, I would probably eat the whole dang thing. I have no control when it comes to indulging in some pumpkin pie. As soon as it began to turn fall I instantly started experimenting with some healthy pumpkin pie recipes. All the recipes I attempted were pretty much a fail except for the recipe I made tonight! I can not tell you how much it excites me that I have found this recipe! I can now devour the whole thing if I so desire... :)

This recipe is super light and fluffy. You can indulge in this pumpkin amazingness without the feeling of being weighed down by your dessert. Always a good feeling when you feel the perfect amount of full after dessert, right? Especially a healthy treat that does not come with much guilt!

I do have to admit that I found this recipe on another blog considering my recipes were not quite cutting it. I do want to give her credit for being so awesome and creating this recipe! Stacey Makes Cents.

Ingredients:

Crust:
- 3/4 cup ground flax meal
- 1/4 cup almond flour
- 1 tsp cinnamon
- 2 tbsp coconut oil, melted
- 2 tbsp cold water

Filling:
- 1 can pumpkin puree
- 1 cup heavy cream
- 2 eggs
- 1/3 cup Truvia or 1/2 cup sugar of choice
- 1 tbsp pumpkin pie spice
- dash of salt

Directions:
1. In a bowl, combine flax, almond flour and melted coconut oil
2. Stir in cold water
3. Press dough into bottom of pie pan
4. Bake crust at 350 degrees for 12 minutes.
5. Mix together pumpkin, creme, eggs, Truvia, pumpkin pie spice, salt.
6. Pour over crust
7. Bake at 350 degrees for 45 minutes
8. Let cook completely before cutting

Arms

10 minute warm up on treadmill- walking on 15.0 incline

Circuit 1: repeat each exercise for :30 with no rest in between exercises but can rest 1 minute between rounds. Repeat 4 times.

- Mountain Climbers

- Straight arm plank

- Weighted sit ups- straight arms

- Chair dips

- Push-ups (can be modified)

Circuit 2: Weights (cable low)

-  Low cable cross overs (start with arms crossed at waist and extend arms straight over head)

- Low cable curls

- Cable pull throughs (straight arms by side and pull straight arms above head)

Circuit 3: Weights (cable high)

- Cable chest flys 

-  High cable curls

- Cable push downs (arms out straight & push down arms next to body)

10 minutes of cardio: 20 seconds on 10 seconds off 

Every 20 seconds do a new exercise with 10 seconds of rest until you reach 10 minutes

Banana Chocolate Chip Cookies

Guilty! I am an absolute chocolate addict. Every night after dinner Jack and I crave just a little tid bid of something sweet.. So what do I do? I make healthy sweet treats that result in very little guilt, if any at all. Last night I made my favorite cookie that I actually have not made in a while. These cookies are usually requested at least once a week around here because they are that good! The best thing about these is that they can be whipped up and ready to eat within 15 minutes!!! They call for the most simple ingredients that most people typically already have laying around. Literally every time I make these these, the whole batch is devoured before the night is over! They are chewy, gooey, and chocolatey.. perfect for that late night sweet tooth :)

Ingredients:

- 2 bananas

-1 cup oats

- 1/2 cup semi sweet chocolate chips

- spoonful of peanut butter

Directions:

1. preheat oven to 350 degrees

2. mash bananas

3. combine & mix all ingredients

4. Bake cookies for 10-12 minutes

*optional- can add nuts instead of chocolate chips

* I bake for 10 minutes because I like mine super gooey & warm

Apple Cinnamon Pumpkin Oats

As fall is finally setting in here in Charlotte, there is no better time for a warm bowl of oats! This morning I made a divine bowl of warm cinnamon apple pumpkin oats that really hit the spot. This bowl is packed full of protein, fiber, and essential super-foods :) 

Warm Cinnamon Apple directions:

*Cut apple into pieces and top with cinnamon and maple syrup (Walden Farms- sugar free, no calories)

*Microwave for 2 minutes

Oats:

*Cook oats according to directions

*Top oats with a dollop of plain non fat greek yogurt, 2 spoonfuls of pumpkin puree, 1 tbsp cinnamon raisin peanut butter, 1 tsp pumpkin pie spice or cinnamon, 3 figs, and warm cinnamon apples

*(optional) top with chia seeds and flax seed

Yoga Video

Since I didn't make it to my yoga class today, I decided to look for a yoga video on YouTube. I have fallen in love with yoga and even got Jack (my boyfriend) into it! I now try to do some form of yoga everyday, whether it be from a YouTube video, actually going to a yoga class, or doing it on my own. Seeing yourself get more flexible by the days is amazing! Also, yoga takes an insane about of strength and it is a great feeling seeing yourself holding poses you never thought you could. Less than a week ago the attempt at a headstand was hideous, but after practicing everyday I can now hold a headstand and I could not be more excited! I'm so excited because I see my work actually achieving results, although it feels like I am getting no where at times. The same can be said for your fitness journey. Often times people are so quick to give up because they do not see drastic results as soon as they start eating healthy and working out. Just like in your work and school life, consistency is key when it comes to achieving results in health and fitness. So although you may not see drastic results right away, realistically recognize how long you have been consistent and begin to look for those small changes. Those small changes will soon enough result into drastic changes. I very often have set backs, but I do not let that stop me in my life long fitness journey.

If you are new to yoga and do not feel comfortable enough going to a class, then search YouTube for yoga classes! The best one I have found on YouTube is the P90X2 yoga class. I will post the link below. I highly recommend this video because it really challenges you yet you can go at your own pace.

P90X2 Yoga Video

Leg Circuit

After my long run yesterday morning, getting motivation to go to the gym last night was nearly impossible. However, I found the motivation from within and got my butt to the gym so I could kill that fat and build that booty hehe :) Anyways, I will be the first to tell you that I am not always motivated to get to the gym. There are some days where the gym is the absolute last thing I want to do. Last night as I walked into the gym with nearly no energy, I quickly realized my lack of motivation is only going to set back my personal fitness goals. Therefore, since my lovely boyfriend is such a good accountability parter and got me to the gym, I decided to come up with a quick and efficient workout. I wanted to work my most problematic area, butt and thighs, in the least amount of time possible. This workout took about 40 minutes and my legs (esp calves) are feeling it today!

Circuit 1:
- single leg dead lifts X12 per leg
- plie squats X 20
- medicine ball hamstring curl X 20
Repeat X3

Circuit 2:
- walking lunges with leg lift X 20
- curtsy lunges X10 per side
- medicine ball squeeze between legs X 25
Repeat X3

Circuit 3:
- adductor machine X 20
- abductor machine X 20
Repeat X3

Circuit 4:
- leg press X 15
- calf press X 20
Repeat X4

* Can add 1 minute of cardio (jumping jacks, mountain climbers, burpees, line jumps, etc) to each circuit!

Quest Bar Brownie Dessert with Peanut Creme

I found this recipe on the Quest Nutrition Blog and it was one yummy dessert! Not too filling and satisfies that chocolatey peanut butter sweet tooth perfectly!

Directions:
- preheat oven to 350 degrees
- microwave a chocolate brownie Quest Bar for 10 seconds (unwrapped)
- flatten quest bar as much as possible
- cut into 8 squares
- bake for 7-8 minutes
- while bar is baking combine the following ingredients:
    * 1/4 cup peanut flour
    * 1/4 cup almond milk
    * 1/2 tbsp natural peanut butter
    * 1 tbsp honey
    * 1/2 tsp vanilla extract
- remove quest bar from oven and put a spoonful of peanut creme on 4 pieces and top with other half of quest bar
- top with cinnamon

Hope you enjoy!

Avocado Tuna Salad

Today for lunch I decided to mix some random ingredients together to make a tuna salad, and it turned out amazing!!! SO... because of how yummy this ended up being, I figured I would share with yall :)

Tuna Salad:
1 can chunk light tuna in water (drained)
2 tbsp dijonnaise
2 tbsp relish
pepper

Top with half an avocado and squeeze half a lemon over entire salad.
Eat with crackers to add that extra crunch :)

chocolate super-food protein soothie

This morning I decided to vary up my workout routine and just go for a nice leisurely run. For the people that know me, I am a runner at heart. I used to run everyday because I craved it and loved it. However, I was not getting the results I wanted by strictly running. I was then introduced to HIIT workouts and weights. Now that I have fallen in love with weights again (hated doing weights in college when I was forced to lol), I recently realized how much I missed my long runs. After this morning's refreshing run, I decided to start to incorporate long distance runs back into my routine. There is something to be said for going on a long run to relax and let your mind wander.

When I got back from my run, I was craving something cold and refreshing. I decided to make a chocolate super-food protein smoothie topped with half a quest bar, unsweetened coconut, and 2 figs chopped in half. 

Smoothie Ingredients:

1 cup unsweetened almond milk

1 scoop chocolate protein- I used vega one

honey and cinnamon (eyeballed about 1 tbsp of each)

1 frozen banana
1 tbsp hersheys unsweetened cocoa powder

1 tbsp chia seed

1 tbsp flax seed

1 tbsp coconut sugar

3 ice cubes

*blend until smooth

*topped with 1/2 vanilla almond quest bar, unsweetened coconut, and figs (to add fiber) 

Cardio & Arms

Working on those arms and back! Nothing is sexier than a woman that can hold her own, right?! Have a lot of room for improvement, but slowly getting there. Today's cardio & arm circuit definitely gets that heart pumping!

Cardio on treadmill: 20 Minutes
Warm up 5 minutes- level 7.0-7.5
1 minute sprint- level 10.5-11.0
1 minute rest- level 7.0-7.5
1 minute sprint- level 10.5-11.0
1 minute rest- level 7.0-7.5
1.5 minute sprint- level 10.5
1.5 minute rest- level 7.0-7.5
2 minute sprint- level 10.0-10.5
2 minute rest- level 7.0-7.5
1.5 minute sprint- level 10.0-10.5
1.5 minute rest- level 7.0-7.5
1 minute sprint- level 10.5-11.0
1 minute rest- level 7.0-7.5

Arm Circuit:

Circuit 1:
*bench press with barbell X15 (2 rounds wide grip, 2 rounds close grip)
*barbell rows X15
-Only Round 1: 30 line jumps forward and back (use imaginary line)
                30 line jumps side to side
-Only Round 2: 30 mountain climbers
-Only Round 3: 10 burpees
-Only Round 4: 30 jumping jacks
Repeat X4

Circuit 2:
*chest flys- 12
* skull crushers- 12
* cardio for each round same as above
Repeat X3

Circuit 3:
*lat pull down in front X15
*Seated cable row X15
*lat pull down behind head X15
Repeat X3

Quest Bars

I am a huge fanatic for these babies! If you are someone who cares about your health but always has to eat on the go, then these bars are for you! They are also good if you are someone just looking for a good protein bar that you can trust does not have a bunch of additives. They make an awesome snack and are even better to cook with! I will be posting some quest bar recipes later. 

These bars have been dominating the health and fitness market due to their popularity in being low carb, high fiber, high protein, no trans-fat, and use of pure simple ingredients. Quest Bars are a great addition to any fitness plan, whether you are trying to lean down, bulk up, or just maintain. These are a MUST try! Check out Quest Nutrition for more information and to see all the yummy flavors offered! 

Before hearing about these bars, I was not a big protein bar fan as most of them are basically just a protein candy bar. I can honestly say after doing my research, there is absolutely nothing wrong with these and they are 100% good for you! Gluten free, no added sugars, 20g of protein and 7g active carbs.. I'd say thats pretty freakin good! MY favorite flavor is the chocolate chip cookie dough, but there is not one that I have tried that I did not like. 

Side note: they are especially good if you microwave without wrapper for 10 seconds before eating!!

**You can find these directly on the Quest Nutrition site or at any GNC!**

Eating healthy made simple yet again.. :)

Intermittent Fasting & Breakfast Idea

This is an example of one of my typical "breakfasts." I say breakfast in quotes because I do not usually eat breakfast until 11 or 12. I do so because I have been experimenting with intermittent fasting. Intermittent fasting is essentially fasting for a period of 14-16 hours (most of the hours are while sleeping). There are several benefits of IF and  lean gains gives great insight on this idea. That being said, with IF your meals are typically larger to ensure you get in all your calories and macros for the day.

This meal:
*2 pieces oatmeal bread (2 pieces- 120 calories 24 carbs)
*one slice topped with wild friends cinnamon raisin peanut butter
*one slice topped with organic honey and cinnamon
*chopped veggies, 1 egg and 2 egg whites
*blackberries and strawberries

These are my favorite toppings for any toast. I have explained in a previous post the benefits of the honey and cinnamon combination. When it comes to honey, be sure you are using organic honey. Honey that is not organic takes away from the health benefits of the honey enzymes.
I just recently found wild friends peanut butter and I am SO glad I did. I had it for the first time this morning and I am now OBSESSED! This is an all natural peanut butter that can be found at fresh market or whole foods.
Natural almond butter is my all time go to peanut spread as well. I typically use Justin's almond butter and I highly recommend all the flavors that brand has to offer.

Tuna Salad & Butternut Squash Soup

Tonight's dinner was so simple yet so delicious and nutritious. It took all of 15 minutes to make!

Easy Dinner Idea- Seared tuna steak salad with balsamic and olive oil dressing. We paired this salad with my butternut squash soup! This time I microwaved the butternut squash for 5 minutes instead of using the oven. Tasted just as good and cut down drastically on the prep time.

The boyfriend also requested that I make apple raspberry cobbler for the second night in a row because he loved it so much, so we had that for dessert! Tonight I made the cobbler with blackberries instead of raspberries and it was delicious! We paired the cobbler with Oikos frozen vanilla greek yogurt, yummy!!

Eating healthy does not have to be over thought! Make simple easy choices!

Total Body Strength HIIT

Workout time: 20 minutes

Set 1:

20 sec- pushups

20 sec- weighted sit ups (arms straight)

20 sec- medicine ball side to side (legs lifted)

20 sec- straight arm plank 

20 sec- arm dips

*rest 10 seconds between each exercise*

repeat X4

Set 2:

20 sec- jump squats

20 sec- lunge jumps

20 sec- curtsy lunges

20 sec- lunge back and kick leg up (10 sec per leg)

20 sec- bridge lifts

*rest 10 seconds between each exercise*

repeat X4

No rest between sets!

Banana Pancake with greek yogurt/almond butter sauce

Banana Pancake Recipe:
-1 banana mashed mixed with 1 egg (can add flax seed, chia seed, & coconut sugar)
- cook on low/med heat like a pancake

Toppings:
-honey & cinnamon
-unsweetened coconut shreds
-1/2 chocolate brownie quest bar (to add protein)
-strawberries
-walden farms syrup (no calories, no sugars)

Sauce:
-1/4 cup greek yogurt
-1 tbsp almond butter
-strawberries for dipping!

Clean Apple Raspberry Cobbler

A clean cobbler?! Yes Puh-leaseee! I used apple and raspberries because that happened to be the only fruit I had in the house, but it turned out AMAZING!! You can use any fruit you would like and I'm sure it would be just as good. This makes a great dish for the holidays!

Ingredients:
Crust
-1/2 cup almond meal
-1/2 cup oats
-6 tbsp coconut sugar
-4 tbsp coconut oil
-dash of cinnamon

Filling
-2 apples
-1/2 container raspberries
-4 tbsp coconut sugar
-2 tbsp oats
-cinnamon

Directions:
1. Preheat oven to 350 degrees
2. Combine crust mixture and pat down in greased cobbler platter (*melt coconut oil before mixing)
3. Mix filling ingredients
4. Lay filling mixture over crust
5. Bake 40 minutes
6. let cool

Enjoy!

Products I Use

Products I am currently using and loving:

1. Women's One- I am loving this vitamin because it is a food-based multivitamin. Picking out a vitamin can be very overwhelming as there are so many on the market. I have tried several, and have found this one to be my favorite because it is easy to digest and has all the essential vitamins, minerals, antioxidants, super foods, and herbs need to give you natural energy. This product is also gluten free, sugar free, lactose free, and 100% natural!
Women's One

2. Wheat Grass- There are so many benefits of this superfood, the list goes on and on and on. Wheat Grass is a complete food source, meaning it contains just about all the nutrients necessary for your body.
Wheat Grass Benefits

3. Siege Pre-Workout- I have tried several pre-work drinks and LOVE this one because it does not give me the gitters. I can't stand the feeling of wanting to scratch my face off and feeling shakey, therefore this product was recommend to me and I am loving it. I can tell a huge difference in my workouts when I do take this pre-workout as opposed to when I do not take it.

Chews
Lychee- Mango- This is a delicious super fruit chew. Helps in digestion of food and boost metabolism.
Lychee-Mango Chew
CoQ-10- Supports heart health, promotes cellular energy, and is a powerful antioxidant. I take 3 a day.
CO-Q 10 Chews

Legs

Yesterday's Leg Workout

I love to incorporate a little bit of cardio into every workout I do to help get that heart pumping. I love this workout because it combines weights and cardio in a circuit format. My legs are definitely feeling it today!

10 Minute Cybex Machine warmup

Circuit 1
smith machine squats x15
straight leg dead lifts x20
1 minute cardio
REPEAT X4

Circuit 2
leg extensions x15
leg curls x15
1 minute cardio
REPEAT X3

Circuit 3
leg press x15
calf press x25
1 minute cardio
REPEAT X3

No break between exercises, take as long as needed between circuits.

DO NOT BE AFRAID TO USE HEAVY WEIGHT!

Tuna Steak

**Easy Recipe Alert**

This meal does not look the prettiest but it was probably one of the best Ive had in a while. I am a seared tuna fanatic! Seriously though, this recipe is awesome for a quick dinner. We found these tuna steaks on sale at fresh market for $4.99! Eating healthy does not have to make you go broke. I am speaking from experience here considering i'm ballin on a budget.. but I make it work!

Ingredients: Tuna Steak, Mushrooms, Mushroom Sauce (or any *healthy* sauce you like)

Directions:
-Thaw out tuna if frozen by running under warm water
-Sear tuna on high heat for 1 MINUTE each side
- Saute mushrooms over med/high heat (I sautéed mine in coconut oil)
-pour sauce over mushrooms
-serve with sauce all over plate to add extra flavor :)

HIIT 20 minute workout

HIIT 20 Minute Workout

20 sec- burpees
10 sec- rest
20 sec- mountain climbers
10 sec - rest
20 sec- pushups
10 sec- rest
20 sec- squat jumps
10 sec- rest
20 sec- lunge jumps
REPEAT X8

This is a workout you can do anywhere, so no excuses!! This is a great way to work up a quick sweat when you do not have much time. Here are some benefits of HIIT workouts as opposed to steady cardio.

HIIT benefits:
-Efficient- Ideal for a busy schedule. Research shows more progress can be done in a 15 minute HIIT workout than running at a steady pace for an hour.
-Burns more fat- continues to burn fat for up to 24 hours after a workout.
-Creates better stamina
-No equipment necessary- most HIIT workouts can be done ANYWHERE!
-Lose weight, Not muscle- HIIT training actually builds muscle.
-Increase Metabolism
-Challenging

Feel free to do your own research but here is a great site that explains more about HIIT.
HIIT Benefits

Cardio Workout- treadmill and bike

As you can see in this selfie(which i'm new to taking), I am literally dripping sweat. Today's cardio workout was kick a** and I felt AMAZING after. 40 minutes was all it took for me to look and feel like death. Cardio is my favorite day.. if you haven't noticed hehe.

Sweat Pouring Cardio Workout

20 Minute HIIT on Treadmill
   5 minutes- warm up level 7.0
       1 minute- sprint- level 10.5-11.0
       2 minutes- walk on incline- 15 incline at level 4.0
       1 minute jog- level 7.0
           REPEAT X4

20 Minute HITT on Bike
   5 minutes- warm up on level 10
       1 minute- sprint level 15
       2 minutes- standing pedaling level 20
       1 minute - easy pace level 10
            REPEAT X4

Also did 30 minutes of yoga and abs

Superfood Breakfast Bowl

These superfood bowls are so easy to make and so filling. I find them great to make for a quick breakfast or lunch. I typically have at least one a day because I find it is the easiest and most delicious way to get in all the nutrient dense super-foods. These super-foods are typically forgotten about in the everyday diet. The standard ingredients of these bowls consist of chia seeds, hemp seeds, flax seed, coconut sugar and unsweetened coconut. 

This superfood bowl's ingredients consist of:

- 1/2 cup oatmeal

-1 banana

- dash of unsweetened almond milk

-raspberries

- 2 figs

-walden farms blueberry jelly (sugar free, calorie free)

-1 TBSP of each: chia seeds, hemp seeds, flax seeds, coconut sugar, unsweetened coconut

Directions:

1. Cook oats according to directions (I microwave mine with water)

2. Mash up banana in cooked oats

3. Add rest of ingredients and mix together

Other variations:

-add greek yogurt 

-cook oats with egg whites for more protein

-add protein powder to oats for additional protein

-add Quest protein bar pieces (which I usually do)

Benefits:

Chia Seed: Help weight loss, feel fuller faster, hydration for athletes (chia gel), reduce blood pressure, Omega-3, control blood sugar

Hemp Seeds: high protein seed containing all nine essential amino acids, high amounts of fatty acids and fiber, contains vitamin E and trace minerals, rich source of phytonutrients, richest known source of polyunsaturated essential fatty acids. 

http://www.thenourishinggourmet.com/2009/03/hemp-seed-nutritional-value-and-thoughts.html

Flax Seed: Omega 3 essential fatty acid, Lignans, Fiber

Coconut Sugar: organic, sustainable natural sweetener, low glycemic index, filled with vitamins, minerals, and amino acids

http://www.livestrong.com/article/367337-what-are-the-benefits-of-coconut-sugar/

Chocolate Chip Coconut Pumpkin Bread

This bread is a MUST make for fall. This is my second time making it and I seriously can't get enough of it. I came across this recipe on pinterest and love it so much that I had to repost it!

Ingredients: 1/2 cup melted coconut oil

1/2 cup plain greek yogurt

1/2 cup pumpkin puree

3/4 cup brown sugar, packed

1 large egg

2 ripe bananas 

1 teaspoon vanilla

3/4 cup whole wheat flour

3/4 cup all purpose flour

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon salt

1 teaspoon ground cinnamon

1/2 shredded unsweetened coconut

1/2 semi sweet chocolate chips

Directions: 

1. Preheat oven to 350 degrees and place rack in the center of the oven. 

2. Whisk together dry ingredients 

3. Whisk together wet ingredients in a separate bowl

4. slowly add dry ingredients into wet ingredents until well combined

5. pour batter into greased (i use coconut oil spray) loaf pan

6. Bake for 45-50 minutes until loaf is golden brown

then.... dig in!!

Salmon Recipe

This is probably the easiest and simplest salmon recipe and it tastes absolutely amazing. My family and I never make salmon any other way. This recipe originated from my dad and his many years of salmon expertise. My dad's advice, "less is best" when it comes to the amount of ingredients, but you do not hold back when using the ingredients. Salmon has always been my favorite food in the world due to growing up on the west coast (salmon was even my baby food). Therefore, I bring to you my dad's "secret" recipe!!

Ingredients: 2-3 lemons, lemon pepper (salt free), and garlic power

Directions: Load the salmon up with all ingredients and let sit for about 20 minutes before grilling. Grill time varies depending on size.

Pair with favorite vegetable or sweet potato.

Hope you all love it as much as I do!

Healthy Snack- Honey & Cinnamon

Lately, I have been obsessed with oatmeal bread! Before I left for my trip to DC this weekend, I was eating it just about every morning for breakfast. After a weekend of indulging in some wine with my boyfriend's family, I was so excited to get back on track with my normal health routine.

The first thing I did this morning to get back on track was attend hot yoga to sweat out all the toxins. I sweated like a beast this morning, but after class I felt like a whole new person!!!

After class, I then had my oatmeal bread for breakfast/ post-workout!! One slice was topped with Justin's almond butter (OBSESSED) and the other with organic honey and cinnamon. This is a great pre-workout or post-workout snack and a great breakfast. I wanted to share this breakfast with you because everyday I try to incorporate the combination of honey and cinnamon into my diet due to the many amazing health benefits. 

A few of my favorite health benefits that honey and cinnamon provide include:

-curing colds

 - curing upset stomach

-strengthens immune system

-prevents indigestion 

-aids in weight loss

-prevents bad breath 

There are several other health benefits of the cinnamon and honey combination. Here is a great article explaining all the benefits of this ancient combination. 

http://www.newrealities.com/index.php/articles-on-health/item/532-the-healing-benefits-of-cinnamon-honey

Super Easy Butternut Squash Soup

So I totally understand that not everyone has all the time in the world to make these elaborate healthy meals. Not to mention the majority of people don't have all the crazy ingredients those meals require. Making healthy meals can be just as simple as making those fast microwaveable meals that are filled with who knows what. When I started reading other fitness blogs I literally wanted to make every recipe I found and soon realized I had to go on a huge grocery run and spend loads of money. This is why I am going to try to introduce several quick and healthy meals that are basically considered "cooking for dummies." A couple of nights ago I made this super easy butternut squash soup that was SO good.

Ingredients: 1 bag of cut up butternut squash (got mine from Trader Joes), chicken or vegetable broth, olive oil, salt and pepper to taste. 

Directions: Toss squash pieces with a little olive oil, salt and pepper. Bake for 20-30 minutes at 350 (can even microwave for 5 minutes if you have no time). Put baked squash and and broth in blender until blended smooth. Place on stove on low for 5 minutes. Then serve! 

Top with whatever toppings you feel necessary (I used Cinnamon) and can add a little cream to make it thicker.

This was the perfect amount for 2 people. If making for more than 2 then double the recipe.

Perfect Pair: Grilled Cheese!! I made a vegetable grilled cheese with 2 pieces of oatmeal bread, veggies, and vegan cheese. Jack (my boyfriend) made his with regular cheese. Hate it admit it, but his was better! 

Hope yall enjoy!

My fitness Story

My Story

I just wanted to reach out to all of you and let you know why I finally decided to create this blog. Fitness is my passion. Always has been, always will be. However, my relationship with fitness has not always been an easy one. It has had its ups and definitely its downs. My love for fitness started about my junior year in high school. I started to realize I can not just eat whatever I want and stay in shape. My life has always been consumed with soccer, which has always kept me in shape. However, starting junior year the scale started to creep up. So what did I do? I FREAKED OUT. This is when my relationship with fitness took a slightly downhill turn. I started working out like crazy. Went for runs before and after soccer practice, was eating WAY too few calories (aka rice cakes for lunch), and counted every single calorie. This lasted for a while because I was determined to get into fitness modeling. I thought I had to look like what I thought was "perfect" for the IMTA convention in LA. It was an amazing experience and I was able to get some small modeling gigs out of it. Eventually though, I fell out of the fitness modeling aspiration and started eating normal again as my soccer career started getting more serious. Shocker... as I started eating normal again, the weight creeped back on. I started to freak out once again. I then realized that I had a soccer scholarship to a Division I school. Realistically, I would have to carry some weight so I can keep up with those "bulky soccer legs" girls.

Once I got to college and started lifting weights like I had never done before, the weight really creeped on, the clothes started fitting differently, and I was the heaviest I have ever been. That did not put me in a happy place. I cried constantly on the phone to my mom. I became depressed about soccer and my body changes. So what did I do the following year? I QUIT. I quit on my self and all I had worked for, I quit on my family, I quit on my teammates. For those of you who know me, this is NOT in my character. Anyways, my sophomore year I transferred to Ole Miss.. HOTTY TODDY!!! I thought I wanted to just be a "normal student."  My first semester there I was once again back in that place of working my butt off with endless hours of cardio, counting every calorie, and lost all the weight I had gained from soccer and eating my freshman year. Once again not a good place. I was so absorbed with every calorie eaten, that it began to affect my every thought.

The following spring semester I tried out for the Ole Miss Soccer team. I realized that I did not want to allow myself to be considered a quitter. I made the team!! After getting back into soccer, of course, I gained all that weight back because I was back to lifting HEAVY weights and eating a lot of protein. Constantly gaining and losing weight continued throughout the rest of my college years.

NOW, I have just recently graduated from Ole Miss. I think I am in the best place I have been yet with my relationship with fitness. I am just living. I tell you all this because it wasn't until now that I have accepted the fact that I will never have twig legs (forever a soccer girl :) ), I will always have a butt (family genes), I am not a model, and I am not a body builder. I am okay with that. I tell you all this because I am you. I was once that yo yo dieter. I was once always wanting to be that other "perfect" girl in the gym. I was once SO incredibly hard on myself when it came to having a "fit body." I did not have a good relationship with food. I have realized I am human. I am not perfect. Who is perfect?! I have just decided to live a healthy lifestyle and let the rest take care of itself. Yes I "splurge," but I don't call it splurging anymore. I call it living. I love my wine and chocolate, so I now just have it in moderation without the guilt I once had. My advice to you is just live a healthy lifestyle and the changes to your body will happen right before your eyes. I can honestly say I am stronger and more confident in the gym now. This is all thanks to my healthy relationship with fitness and food!!!

Jazzercise

Today was my cardio day so I decided to do something a little different because i'm all about spicing up the workout routine. I have done jazzercise a couple of times before as my boyfriends mom is an instructor, so I figured I would give it a shot. If you like a workout where you don't realize you are working out then this is the class for you, hollllaaaa. Before you know it you are sweating just from dancing around, love that! It's all about letting loose to some music while the last 15-20 minutes is about fatiguing and focusing on certain muscle groups. This class can be a little difficult to get the hang of the moves (especially if you have no rhythm like me) but once you do its a great fun workout to get your mind off things. The thing I love most about this class is that is can be modified for literally anyone at any age. YOU decide the intensity of the class. I worked up a pretty good sweat in my class so needless to say I got in my cardio fix for the day!

ps- look for groupons on fitness deals in your area. This is the BEST way to find new workout classes and change up that workout routine!

xoxo-

Meghan

Power Balls Recipe

Homemade Power Balls

So I decided to pull out all my ingredients to see what yummy thing I could whip up. Decided to make some homemade power balls and dang these babies are good and have SOOO many health benefits!!!

Ingredients: coconut sugar, unsweetened coconut shreds, hemp seeds, flaxseed, chia seeds, cacao nibs, organic honey, Justin's almond butter, agave nectar, and cinnamon. (can google health benefits of each ingredient)

Directions: mix equal parts of all ingredients. May want to add a little more honey and nectar so they stick together better. Form into balls. Refrigerate for 20 minutes. Thats it! SO EASY!

Hope yall enjoy!

HOT YOGA LOVE

Recently I have discovered a new found love for Hot Yoga. For those of you who have never tried it, it is a MUST TRY. The feeling after is unlike any other. You feel as though a calm sense has overtaken your body and all the toxins are released from within. Yoga is a great practice to bring your mind at ease and forget about all your troubles for that temporary moment. It allows you to reconnect with your soul (which is so cliche sounding) but it wasn't until today that really happened for me, and I now understand what yogis mean when they say that. Most exercises I do allow me to forget all else in the world and focus on how far I can push my body both physically and mentally, however, yoga allows me to push beyond my threshold in a different way. Yoga enables me to see what the body is truly capable of doing. Its CRAY CRAY how you can really do whatever you tell your mind to do. Not to mention the sweat you work up is more than any other workout I have ever done. For me, sweat is a great thing. This is why I am now one of hot yogas biggest fans! I love trying new workouts and classes to always keep my body guessing. I feel as though this is going to be a GREAT addition to my regular workout routine. Hope yall try it and love it as much as I do!!!!

Until next time. 
XOXO

Meghan