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Coconut Shrimp & Veggies with Noodles

Heat 1tbsp of Organic Virgin Coconut oil in a medium pan until it is completely melted

Add to saute: 

1 cup cooked shrimp

2 organic celery stocks, chopped

5 organic mushrooms, sliced

1 organic carrot, shredded 

A dash of garlic powder, splash of Bragg’s Liquid Aminos

When all the veggies are heated & cooked to desired tenderness then pour over organic brown rice spaghetti noodles (1 serving = 1 cup cooked)

Awesome and healthy lunch that is SO easy to make in bulk for the next day to help with meal prep.

Raspberry & Cacao protein smoothie
- 1 organic gala apple
- 1/2 cup organic frozen raspberries
- 1 medium organic banana
- 1 tbsp raw organic Cacao
- 1 scoop organic plant protein, chocolate flavor
- 1 tbsp raw organic honey
- 1 tbsp organic chia seeds
- 1 tbsp organic Goji berries
- 1 tbsp organic udo’s 3-6-9 oil
- kangen water (or regular purified water)
Blend and enjoy!

This smoothie recipe was inspired by my dear best friend Bethany… Before she moved she would always bring dark chocolate and fresh raspberries for us to have for dessert when we would hang out. I love and miss her so much now that we don’t see each other as often. Cheers!!!!

You don’t need cones for suicide sprints. I did it with the numbers on parking spaces. 137 up to 125. I ran forward then touched the ground with both hands and backwards run on the way back. Use the backwards run to breathe and focus and then explode into that next sprint like you are an Olympic athlete :) Sprints are calorie torching & booty toning so DO THEM!

Sunday Funday workout MADNESS

Warm up: foam roller

Cardio: 25 minutes on the elliptical at fat burn setting. 3 min forward pedaling 2 min backward pedaling.

Workout:

Super set 1
 20 cable torso twists (25lbs) on each side

1 minute plank

Rest after the plank and repeat 3 times

Super set 2

20 squat to row on cable machine (35 lbs)

10 burpees (changed hands every set)

Rest after 10th burpee and repeat 3 times

Super set 3


15 inverted rows on the smith machine

15 narrow pushups on an incline

Rest after push ups and repeat 3 times

Cool down: foam roller and 10 minutes of static stretching (hold for 30 seconds)

Happy Sunday :) :)

I LOVE MY GREENS

The thing with juicing (as I always say) is that you lose all the good stuff (fiber, nutrients,etc) that is found in the fruit/veggie. So today at Whole Foods I picked the “Green Giant” juice but instead had them add water, banana and pineapple and blend it to make a smoothie. Don’t be afraid to be picky and ask for what you want, especially when you’re buying it. :) CHEERS

CRAZY partner workout

This workout is to be done at a gym with:

-a gym buddy

-rowing machine

-mat

I seriously almost puked doing this workout but it was AWESOME!

Person 1: Row 200 m

Person 2: Hold plank until Person 1 is done

1/2: 15 push-ups

SWITCH

1/2: 15 push-ups

REST

Person 1: Row 300 m

Person 2: Hold plank until Person 1 is done

1/2: 15 push-ups

SWITCH

1/2: 15 push-ups

REST

Person 1: Row 400 m

Person 2: Hold plank until Person 1 is done

1/2: 15 push-ups

SWITCH

1/2: 15 push-ups

DONE!

Crazy Leg & Booty workout
I used 15lb dumbbells for this workout
-20 deep seated squats
-15 step-ups each leg
-2 forward stepping lunges (left/right leg) followed by 2 backward stepping lunges (left/right leg). Do that entire sequence 5 times
Repeat those 3 exercises in a row with minimal rest in between for3 rounds. Rest after the lunges. For 30-90 seconds.
For my (gotta kick it up a notch) 4th round I did similar exercises using no weights and plyometrics.
-20 jump squats
-15 step ups with a hop (each leg)
-10 switch lunges (each leg)
I did this workout yesterday and my legs and butt are on FIRE today… 
OH and I followed it with weighted calf raises on the machine and floor calf raises.
I did tons of variations with the weight at 20lbs and then those same variations just on the floor with no weight. 
NO WONDER I can barely walk. Lunden Legs= no pain no gain!
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Crazy Leg & Booty workout

I used 15lb dumbbells for this workout

-20 deep seated squats

-15 step-ups each leg

-2 forward stepping lunges (left/right leg) followed by 2 backward stepping lunges (left/right leg). Do that entire sequence 5 times

Repeat those 3 exercises in a row with minimal rest in between for3 rounds. Rest after the lunges. For 30-90 seconds.

For my (gotta kick it up a notch) 4th round I did similar exercises using no weights and plyometrics.

-20 jump squats

-15 step ups with a hop (each leg)

-10 switch lunges (each leg)

I did this workout yesterday and my legs and butt are on FIRE today… 

OH and I followed it with weighted calf raises on the machine and floor calf raises.

I did tons of variations with the weight at 20lbs and then those same variations just on the floor with no weight. 

NO WONDER I can barely walk. Lunden Legs= no pain no gain!

I absolutely LOVE to run. I definitely do pay attention to my pace and time, but I certainly know I am not the fastest. Running is so incredible especially outdoors. I love to look at all of my surroundings, and just appreciate the time and SPACE I have to be able to exercise my mind and body. I spend a lot of time doing two things: working and training people and just being around people talking about fitness/health/supplements OR sitting down in front of my computer writing/blogging/social networking. Running allows me to be alone and in my own personal zone. Running also allows me to get up and move when I have been seated too long and cannot possibly think of what to write any longer. 
Music is a huge part of fitness and working out for me. I cannot go to the gym or go on a run without my iTunes playlists or Pandora. Music brings a theme and a tone to my workout and I usually choose the songs based on how I feel. Usually it is country or rap (pretty opposite I know) but those are my 2 favorite genres.
Running is not for everyone, but any type of physical activity is definitely a stress reliever and beneficial for your body. <3 Oh, and don’t forget to foam roll before and after you run… this really has saved my knees!! :)
Zoom Info

I absolutely LOVE to run. I definitely do pay attention to my pace and time, but I certainly know I am not the fastest. Running is so incredible especially outdoors. I love to look at all of my surroundings, and just appreciate the time and SPACE I have to be able to exercise my mind and body. I spend a lot of time doing two things: working and training people and just being around people talking about fitness/health/supplements OR sitting down in front of my computer writing/blogging/social networking. Running allows me to be alone and in my own personal zone. Running also allows me to get up and move when I have been seated too long and cannot possibly think of what to write any longer. 

Music is a huge part of fitness and working out for me. I cannot go to the gym or go on a run without my iTunes playlists or Pandora. Music brings a theme and a tone to my workout and I usually choose the songs based on how I feel. Usually it is country or rap (pretty opposite I know) but those are my 2 favorite genres.

Running is not for everyone, but any type of physical activity is definitely a stress reliever and beneficial for your body. <3 Oh, and don’t forget to foam roll before and after you run… this really has saved my knees!! :)

Almond Coconut Milk
I found this at the grocery store yesterday and it tastes ABSOLUTELY delicious in my Super protein shake this morning! Now I know what I will be buying from now on :)

-1 cup almond coconut milk
-1 scoop vanilla protein powder
-hand full of organic kale
-hand full of organic spinach
- 1/2 cup frozen berries
- 1 tbsp chia seeds
- 1 medium banana
- ice and blend

When I first started my lifestyle change it didn’t matter how many people told me “you look great” or “have you been working out?” It was when I NOTICED the results and I realized that my body was changing and my clothes started fitting different that I really became addicted and enthralled with the benefits (physically, physiologically and emotionally) of living a healthy and fit lifestyle. This little picture of motivation really reminded me of that today— so I wanted to share it with you. Don’t give up too soon, results are right around the corner and then you will NEVER look back. 

Catch up with an old friend AND workout

Today I worked out with a good friend Danielle, who I’ve known from back home since middle school. She’s super sweet, and in AWESOME shape. We had SUCH a good workout… 

Cardio:

10 minutes on the stair master; fat burn setting level 10

15 min on the Arc Trainer

15 minutes on the treadmill (run for 3 minutes, walk on the highest incline for 2 minutes x3)

Core:

20 ball crunches with a 10lb weight plate over head & 20 hanging straight leg raises

Repeat 3x

12-15 reverse crunches on an incline 3 sets

Then we did planks on our hands and toes facing each other, and passed an 8lb medicine ball back and forth just using our hands and keeping our body as tight and still as possible. We did 10 passes each and then after the FIRST set we did 20 pushups, then after the SECOND set we did 10 burpees, then after the THIRD set we did 50 bicycle crunches

Total Body/Cardio

20 squat to row 45lbs while other person jump roped with a weighted jump rope until the squatter was finished. 

Repeat 3 times

Finished it off with a 15 minute stretch sesh!

AND SCENE.

Killer Cardio!!

My friend Danielle text me asking for a really intense cardio workout for her and her boyfriend to do this morning. They sent me the most AWESOME sweaty picture of them afterwards, so I know that it really kicked their butts! Here it is:

Start out with a 5 minute warm up just walking 

THREE ROUNDS

3 min running 5.5-6.5 (Increase your speed slightly every time you do this run)

2 min walking uphill at highest incline (no holding on) 2.8-3.0

Repeat this run/walk section 2x

Then GET OFF of the treadmill and do 20 pushups, 20 jump squats & 10 burpees

Total time spent on the treadmill: 35 minutes

Total pushups: 60

Total jump squats: 60

Total Burpees: 30

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