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!
Cardio: 25 minutes on the elliptical at fat burn setting. 3 min forward pedaling 2 min backward pedaling.
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
-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!! :)
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.
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…
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)
20 ball crunches with a 10lb weight plate over head & 20 hanging straight leg raises
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
20 squat to row 45lbs while other person jump roped with a weighted jump rope until the squatter was finished.
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
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
SUPER excited to announce the 4 new flavors of DFINE8 by Musclewerks!!! Click HERE to find out more about the product and how to order!