October 2014 Challenges-Weeks 1 & 2

I can’t believe it’s almost the middle of October!  Where has 2014 gone?

On the positive side, I love all things fall…apple orchards, pumpkin spice everything, leaves changing colors, crispness in the air…everything!  I especially LOVE October…corn mazes (we just went to Treinen in Lodi), pumpkin patches, pumpkin carving, hayrides, Halloween decorations, and scary movies!

Treinen Farm 2014 maze

Treinen Farm 2014 maze

The bad thing about October?  It usually starts the slow journey of falling off the healthy eating and fitness routines, continues through the end of the year.  October brings on Halloween sweets EVERYWHERE, and then all of a sudden it’s Thanksgiving and then 1,000,004 holiday parties…with food, food, more food, and booze.

My goal this year is to help my clients (and myself) stay ON the health a...

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Why I love Arbonne Protein Powder

We all know, or you should know, how important protein is for building strong lean muscle.
But, did you know, that your post-workout meal is one of the most important meals of the day?!  Long story short (and without getting into the technical stuff), as you workout little tears are created in your muscles.  Your body needs a combination of carbohydrates and protein to help repair your muscles.  Proper repairing will help them get stronger, which leads to leaner muscle mass and less body fat (heck yeah!)!!!!  Not to mention, when you workout, you are using a ton of energy (or you should be), and need to get some food back in your system to repair your energy stores.ArbonneVanilla

Proper post-workout will help with:
* Better ability to build muscle
* Less soreness (yay)
* Improve the way your body u...

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Healthy Frozen Strawberries

The weather is (slowly) warming up, which always makes me crave frozen, sweet treats!
However, ice cream isn’t on the everyday meal plan, so I went searching for some healthier snack ideas for summer.

I don’t know about you, but strawberries are my all-time favorite fruit!  They are so sweet and juicy, they’re always a great treat and craving killer!
Whenever I eat fruit, though, I like to pair it with some sort of protein so my blood sugar levels don’t skyrocket and then drop.  So, I often pair my fruit with yogurt or include them in a smoothie with protein powder, or best yet…top with peanut butter (my form of crack)!

I have no discovered my newest summer addiction:  Yogurt-Covered Frozen StrawberriesIMG_0158

All you need:

Strawberries (as many as your hungry heart wants for your treat…rememb...

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5 Week Jump Start – Spring 2014!

Last week I was asked if I would run another challenge.  I’ve debated for a while about doing another challenge because I think often times they have opposite outcomes from what I want!
I want working out and healthy eating to be a lifestyle, not just a 5 or 6 or 8 week challenge where we go all out then resort back to our old ways after it’s over.  I’m the queen of this, there’s no denying it!
In the past, I have done bikini competitions, competed in challenges with clients, and seen great results!  The probelm was, I always deprived myself of things I love that I went overboard the other way and completely over indulged.  Whoops.

But, at the same time, I do understand people like a little Jump Start to get back on track.  The holidays can throw us so far off our ABFResize-0166normal schedules...

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Prosciutto Cup Egg Muffins

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I know I’m not alone in finding mornings to be completely hectic!
My alarms goes off at 4:45, and it’s a mad scramble to get dressed, get breakfast, grab coffee (an absolute must) and get out the door!
Lately, the snooze button has been winning the war, which has lead to even less time to get ready.  So, what would make my life easier?!  A pre-made breakfast that can be quickly nuked and is ready to go!
I used ingredients we had in the house to make Prosciutto Cupped Egg Muffins!

Ingredients:
2 strips of uncured prosciutto per muffin
Eggs- free range is best (unfortunately, we were shorter on eggs then I thought, which I only had 5 eggs)
Egg whites  (I used Crystal Farms 100% Liquid Egg Whites)
Spinach
Assorted chopped peppers
Cooking Spray
Fresh group black pepper

Steps

Preheat oven t...

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2014 – Year Of ME!

That title probably sounds a bit selfish, but let me explain…

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At the beginning of each year, I ask that my personal training clients come up with workout and nutrition-specific goals so I have an idea of what to focus on during our workouts.  I also suggest they come up with some goals for all other areas of life.  (I believe in goals rather than resolutions, because resolutions are so often forgotten in a few weeks…let’s be real, how many of you have forgotten yours already?!)

I love when my clients can look back on their goals and see how they’ve been able to work hard towards, and accomplish what they want!

I also write goals for myself.  I write down what I want to accomplish health/workout-wise, work-related, relationship-specific, etc...

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Beat The Winter Chill

Baby it’s cold outside, but that’s no reason to be cold all day!WhiteIcicle

Here’s a workout you can do in your house with little equipment:

100 jumping jacks
50 squats
20 pushups
50 high knees
30 dips
1 min plank
20 star jumps
Repeat 3x

Even though it’s cold out, don’t forget to drink lots of water still!  It’s a lot easier to forget during chilly temperatures.  (I even drink my water warm just to help me warm up from the inside!)

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Tank Top Arms

Set 1, 3 x:ABFResize-0077

  • Bicep 21’s (7 curls, stopping halfway up, 7 stopping halfway down, 7 full range)
  • Tricep pushups to failure
  • Russian Twists – 15 each side

Set 2, 3x:

  • Hammer curls (palms facing each other)
  • Tricep kickback – 12-15 reps
  • Forearms to hands plank – 10 each side

Set 3, 3x:

  • DB isometric curl hold (hold DB’s with your elbows at a 90 degree angle) – 20 sec hold
  • Stationary Gorilla hops (plank on hands, hop feet up outside hands, hope feet back to plank position, hands don’t move) – 15 reps
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Wedding Dress Arms

 wedding dress_kate middleton

Set 1, 3x:

  • DB curls (hammer on the way up, reverse on the way down) – 15 reps
  • Inchworm to pushup – 8 reps
  • Bicycle crunches – 25 each side

Set 2, 3x:

  • 8 DB curls (fast up, 5 sec slow count down)
  • Crab toe taps – 15 each side
  • 1 min plank

Set 3, 3x:

  • Overhead tricep extension – 15 reps
  • Bench dips to failure
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8 Rounds of Abs and Cardio

*** Abs & Cardio Burner***
8 Rounds with as little rest as possible!

1 min plank
30 sec high knees (pull your abs in tight)
1 min plank with cross-over knee tuck (bring elbow and opposite knee to each other)
100 Jump Ropes (pretend, if you don’t have one)
10 pushups to a T (side plank on hand)
30 second lunge jumps

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