Can’t get to the gym? Here are some FREE Fitness apps for diet, weight loss, fitness and health apps – No Excuses!
Vanilla “Cup” Cake with Berry Glaze
February 11, 2013 By
Who doesn’t love cupcakes?
Just the word cupcake makes me weak in the knees! But, in order to stay on track with your goals, you can splurge every now and then with the real deal or you can have this high protein, clean version without the fear of veering off track and going into a full out binge.
With Valentine’s Day coming up this week, make this guilt free treat for you and your Valentine. Healthy Heart – Healthy Love!
1 egg or equivalent of one egg of egg substitute
1 Tbsp + 1 tsp oat flour*
1 Tbsp vanilla whey protein powder (I use Myofusion Probiotic Delicious Vanilla)
1/4 tsp cinnamon
1/2 tsp vanilla
1 Tbsp unsweetened almond milk
Mix all ingredients and pour into a coffee mug and microwave for about 1 minute. Push on the top of the cake and if it springs back its done.
Berry Glaze:
1/4 cup plain non fat Chobani yogurt
3-4 Tbsp frozen berries
1 Tbsp vanilla whey protein powder (optional)
Blend in magic bullet blender until smooth and pour over the top of your cup cake.
*To make oat flour, pour 1/2 to 1 cup of oats into a blender. Blend on the pulse setting until the oats have a flour consistency. Use what you need for the recipe and store the rest in an air tight container for later recipes.
Finding Time For Fitness
February 9, 2013 By
We are all busy and have a hard time for finding time for fitness, but try these 7 tips to find time in your day to get in a great workout and make a positive step in the healthy direction.
Make it a PRIORITY! It’s easy to let excuses and every day activities get in the way of your fitness schedule. Too tired, too busy, too much to do – we have all been there. But if you want to make fitness a part of your life, you have to find time to make it a part of your life. Schedule your workouts just like you would any other important appointment like going to the dentist or getting your hair done. Write it in your calendar and block out time in your day to get it done.
Be Sneaky! Sneak fitness into your everyday chores and activities. Make small changes in your day like taking the stairs at work, walking to your co-workers office instead of emailing them, squatting while you fold laundry or cleaning the house at a brisk pace.
Play! If you have kids or pets, be active with them! Kid and pet free? Join a sport league. Working out doesn’t have to mean spending time in a gym. Taking Fido for a hike, playing tag with the kids or joining a backyard game of flag football counts too! Having fun with your fitness makes it seem like a less daunting task.
Wake up early. Getting your workout completed first thing in the morning means you will be less likely to be distracted by other responsibilities later in the day. Also, working out in the morning starts out your day with a sense of accomplishment and puts a little extra pep in your step.
Be prepared!!!! If you know that you have limited time between getting up in the morning and heading out to the gym before you have to get to work, get in a routine of making sure your gym bag is packed every night before you go to bed. That way in the morning you will not be rushed or have to skip your workout because you aren’t ready.
Get into a routine. If working out during your lunch hour works best for you, try to stick to that schedule. Life does have a way of throwing a wrench in your plan every now and again, but changing up your routine too much leaves room for excuses to sneak in.
Instead of finding ways you CAN’T, try to find ways you CAN! Don’t “can’t” yourself to death. Anyone can find a million reason why they can’t find time for fitness, but try to change up your thinking and try to find ways you can. Can’t workout for an hour every day? Then make the most of the time you can. Can’t afford a gym membership? Then go for a jog or walk outside and do body weight strength exercises? Focus on the positive of what you can do and try to eliminate the negative of what you can’t.
30 x 3 Workout
February 9, 2013 By
This workout is fast, effective and FUN!!!!
30 seconds WORK, 30 Seconds REST, 30 Minutes (thus the 30 x 3) and you’re done. Complete this circuit 6 times for a great, full body workout.
30 Seconds: Squat/Shoulder Press
30 seconds: Rest
30 Seconds: Renegade Row Pushup
30 seconds: Rest
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Rest
30 Seconds: Skullcrushers with Hip Bridge
30 seconds: Rest
30 Seconds: Plank with walkout
30 seconds: Rest
Repeat for a total of 6 circuits
Squat with Shoulder Press: Holding weights in both hands at shoulder height, lower your body into a squat. As you stand back up, raise weights straight over head in one smooth motion. As you lower back into a squat, lower weights back to shoulder height.
Renegade Row Pushup: Place a pair of dumbbells on the floor and set yourself up in pushup position, grasping the handles with each hand. Lower your body to the floor, pause, then push yourself back up. Once you’re back in the starting position, row the dumbbell in your right hand to the side of your chest, keeping your elbow close to your ribs. Pause, then lower the dumbbell back down and repeat with your left arm. Try to keep your hips from rotating while performing this exercise.
Alternating Reverse Lunge with Rotation and Bicep Curl: Hold dumbbells at your sides and stand with your feet hip-width apart. Step back with your left foot, and bend both knees to lower your body until your right knee is bent at least 90 degrees. At the same time, rotate your upper body toward your right leg and curl the dumbbells to your chest. Reverse the movement by lowering the weights and rotating your chest to face front, then return to standing. Repeat on opposite side.
Skullcrushers with Hip Bridge: Lying on your back with arms extended straight above your shoulders, lift hips off of the ground. As you lower the hips back to the mat, bend arms from the elbows only and lower weights down towards the ears. (Imagine putting earmuffs on and then taking them back off). Repeat the motion by lifting the hips back up as you raise the weights.
Plank with walkout: Set yourself up in a plank position on the elbows. Pull the navel in tight and keep the back and hips flat, step out to the side a few inches with your right foot, step out to the side a few inches with your left foot, step back in with your right foot and step back in with your left foot. Repeat. Try not to rock the hips as you perform this exercise.
Advanced and want to take the workout to the next level? Here is a calorie torching version:
30 Seconds: Squat/Shoulder Press
30 seconds: Mountain Climbers
30 Seconds: Renegade Row Pushup
30 seconds: Jumping Jacks
30 Seconds: Alternating Reverse Lunge with Rotation and Bicep Curl
30 seconds: Mountain Climbers
30 Seconds: Skullcrushers with Hip Bridge
30 seconds: Jumping Jacks
30 Seconds: Plank with walkout
30 seconds: Rest
Repeat for a total of 6 circuits
Home Gym Essentials
January 30, 2013 By
I often get questions from clients asking how they can create a home gym without spending a ton of money but still be able to get quality products that won’t break after a few uses. Having the home gym of your dreams doesn’t have to mean taking out a loan (although it can if you want it to), having a room solely dedicated to working out or even having a lot of equipment. All it takes is the right pieces to help you get the most bang for your buck and your workout. Here are my recommendations for the essential equipment for your perfect and effective home gym for under $150!
Gym Boss Interval Timer : $19.95 This is the PERFECT gadget to give your workout the discipline and structure necessary to take your workout to the next level. This easy to use timer will allow you to control intensity and allow you to focus on the workout without having to watch the clock. Perfect for circuits, tabatas and intervals – set it and forget it.
Black Mountain Products Resistance Band Set: $27.99 Resistance bands are possibly one of the best items that provide the “best bang for your buck”! Not only are they lightweight and easy to store, but they are portable and be taken with you wherever you go so there are no excuses to miss a workout!
Exercise Mat: $10 -$20 Having a great mat to keep you cushioned during stretching, lifting and cardio session will not only keep you more comftatble, but it will also protect your joints from the hard ground. And if you are a Sweaty Betty like me, it will keep your carpet dry.
Anti Burst Stability Ball: $15.68 A stability ball can be used in place of a bench or for core exercises like crunches and planks. Sitting or lying on a stability ball while strength training will engage and strengthen your core and help increase balance.
Step with Risers: $32 A sturdy step with risers can take your workout to the next level. It can be used as a bench for lifting, a “box” for exercises like jump ups, a great leg toning tool for step ups, uneven squats and lunges as well as for cardio workouts.
Furniture Movers: $10 for a set of 4 at Wal-Mart. Why spend $40 on a set of “Fitness Gliders” when you can buy furniture movers for a 1/4 of the price? Use the furniture movers for low impact versions of mountain climbers, lunges and jumping jacks or add variety to your planks and pushups.
Medicine Ball: $28.52 Medicine balls are great for a multitude of exercises. Slam one of these puppies against the floor for a great upper body and ab workout, use it under one hand when doing pushups or simply use as a weight while you do squats, lunges and ab work. This little guy if fun, functional and a great way to relieve some aggression.
Want a little few more ideas for a complete home gym?
BOSU Balance Ball: $95.98. The BOSU is an amazing functional tool to help improve your balance, strength, agility and speed. The beauty of the BOSU is that it can be used flat side up or flat side down dependent on your fitness level. . The BOSU takes exercises like squats, pushups and planks to a whole other level.
TRX Suspension System: $199.95 The TRX system is great for the traveling fitness freak, an outdoor enthusiast or the average Joe who doesn’t have much space to work out. Hook the TRX up to a tree, pole or sturdy beam in your house and your set for a great workout using just your body weight. Great for all fitness levels.
Bowflex Adjustable Weights: $299.00 If you want to get a good strength workout at home, but don’t have much space, these dumbbells are an ideal solution. With just the turn of a dial, you can automatically change your resistance on each dumbbell from 5 pounds all the way up to 52.5 pounds of weight. It adjusts in 2.5-5pound increments, enabling you to gradually increase your strength without bulking up.
Get Back On The Wagon
December 26, 2012 By
Look Familiar????
Did you fall off the wagon during the Holidays? Well, the best way to get back on is to take a step TOWARDS it. Take the first step to being fully back on the wagon by adopting the Nike Slogan – “Just Do It”. Thinking, wishing, talking and dreaming will get you no where – ACTIONS WILL!!! Make one small step every day. Pack a healthy lunch instead of going to the drive thru, do body weight exercises like lunges, squats, pushups and planks during the commercials when you watch tv, or swap out healthier versions of your favorite foods.
There is still time to start your 2012 New Years Resolution. Get started NOW and you will already be ahead of the game in 2013!
Not sure where to start? Here is a great workout that can be done at home or in the gym – no equipment required!
10 pushups on knees (advanced – on toes)
15 jumping jacks (advanced – burpees)
20 lunges (10 on each leg)
25 squats (advanced – jump squats)
30 mountain climbers
Plank – hold for 30 to 60 seconds
Beginner: do 1-2 times (YAY FOR YOU!!!)
Moderate to Advanced: Repeat 3-5 times
How Do You Reward Yourself
December 6, 2012 By
“I had a bad day at work. I really deserve some ice cream.”
“I worked out every day this week. I’m going to celebrate by going out for pizza this weekend.”
And the one I have even used…“I just ran a marathon. I can eat whatever the hell I want.”
Why do we think that rewarding ourselves means gorging ourselves with crap that will, at some point, make us feel bad about ourselves? Bad day, good day, celebration, whatever = FOOD. What we forget about this equation is FOOD AS A REWARD = REGRET.
“I busted my butt in the gym and I just destroyed all that hard work by eating a box of cookies.”
“I finally finished that 2 week, no sleep, 80 hours a week project at work and we celebrated with drinks and a huge dinner. Now, not only am I still exhausted, but I feel like crap.”
Guess what? How about trying a reward that will not only make you feel good, but make you feel good about yourself. Have a day where you checked everything off your to do list or your boss gave you one too many things to add to the “due now” list? Reward yourself with a relaxing bath, quiet time with a book or a killer workout where you clear your mind of all of the stress. Did you meet your workout goals or finally complete that one thing you thought you’d never finish? Buy yourself a super cute purse, purchase new workout clothes or celebrate by trying a fun activity like rock climbing lessons. How awesome would it be to celebrate your new, fitter body by challenging it to a fresh look and a new style of exercise? Look good and feel good while working out – THAT’S MY KIND OF REWARD!
So, this Holiday Season ask yourself:
What would I rather have cling to my ass? A nice pair of jeans that show off all my hard work in the gym OR all of the cookies, cakes and pie that tasted great for a whole 5 minutes but eventually made me feel like crap?
Oatmeal Breakfast Loaf
August 13, 2012 By
These loaves are a great “On The Go Breakfast” that is nutritious, filling and best of all EASY!!!!
Ingredients
- 1/3 – 1/2 c. dry oatmeal
- 5 egg whites OR 3/4 c. egg white substitute
- 1/2 ripe banana, cubed (or 1/4 c. fruit of your choice)
- 1 t. cinnamon
Mix all ingredients together and bake in small muffin tin at 350 degrees for 45 minutes. Let cool and enjoy.
Makes 1 serving.
I bake 7 of these little gems up every Sunday so I have enough for the week. I just pop one in the microwave every morning and BAM – instant breakfast. What a great grab and go meal! These oatmeal breakfast bars eliminate the “I don’t have time for breakfast” excuse. Start your morning off right with a healthy meal and you’ll be less likely to binge later in the day.
Brain Tumors Suck – New Blog
July 24, 2012 By
Want to keep up with my Brain Tumors Suck Running? Hop on over to my new blog to see what I have been up to and where this new adventure has been taking me….