Friday, May 22, 2015

Happy Friday beautiful people!

Today I want to talk about flexibility-a critical component to overall fitness.

Flexibility, or stretching, is often an overlooked but important component of your overall fitness. Here are some stretches that we all should do after working out while the body is still warm. Standing, bring each foot back as far as you can to meet the butt, actively switching from one foot to the other. Do this 5 times on each leg. Then give each leg a long stretch, holding for about 10 seconds each.

Sit down on the floor with legs closed and stretched out in front of you. With a flat back, reach your arms out towards the feet, focusing on the stretch in the hamstrings. Hold for 20 seconds.

Bend elbows above and behind your head, hands to opposite shoulder, actively stretching the tricep (back of the arm) Hold for 20 seconds.

Hold both arms directly out from sides rotate in circular motion forward 20 seconds.Hold both arms directly out from sides rotate in circular motion backward for 20 seconds.

Lay down belly to floor, lifting upper body off floor with hands (yoga name=upward dog) stretching out your core.Hold body up from floor in this pose for about 10 seconds.

Monday, May 18, 2015

Modifying with Insanity Max:30

I am currently in the middle of doing Insanity Max:30 and I am living proof that you can get results using a combination of high impact/high intensity and modification to get a very effective workout.

Just because you modify, doesn't mean that you are going to see less results. You will still be Maxing Out, working hard and getting in the best shape of your life! Check out what Shaun T has to say about utilizing modification in your workouts in the following video:

Monday, May 11, 2015

Chicken Stir Fry Over Brown and Wild Rice

Good morning beautiful people!

I made a great chicken stir fry last week and served it over brown and wild rice.

Here is the recipe:

3 skinless and boneless chicken breasts

1 red pepper

1 Yellow pepper

1 orange pepper

3 cups of spinach

1 cup sliced portabella mushrooms

1 cup zucchini squash

1 cup yellow squash

1 Tablespoon minced garlic

1 large yellow onion

2-3 tablespoons of canola oil

2 pouches Uncle Bens Ready Rice Brown and Wild

(I use the Uncle Ben’s Ready Rice. It takes about 90 seconds in the microwave and super convenient when you are preparing this meal during the week)

Stir Fry

Chop chicken breasts into bite size pieces. Season chicken with seasoned salt (this has tons of flavor; you only need a little) or some other combination of seasonings you like. Place aside. Then slice peppers, onions and mushrooms (sometimes you can get your mushrooms sliced at the market). Place canola oil in a pre-heated wok (or fry pan large enough to hold all these veggies). Add seasoned chicken and allow to cook about half way through. Remove from the pan and set aside. (At this point, you may have to add a little extra oil) Add onions and sauté them until translucent then add all veggies except spinach and mushrooms. Allow veggies to soften while mixing the onion in with the newly added veggies. Once the peppers and squash have softened, add garlic, pre-cooked chicken, spinach and mushrooms and reduce heat to low for about 10 minutes to allow chicken to finish cooking, spinach to wilt and mushrooms to warm through. Give the mixture a stir at about 5 minutes. Serve over brown and wild rice.

Takes about 30-45 minutes to prepare

Makes about 4 servings

Short cut-

You can buy veggies pre-chopped. It may cost a little more, but it may be worth it for the convenience, in case you are preparing this meal during the week. It keeps the prep and cooking time down to around 30 minutes.

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Friday, May 8, 2015

Announcing the Vitamin C Power Booster Smoothie!

So you guys know I love to cook. I also love to invent recipes. Well yesterday, for lunch, I was in the mood for a smoothie. So of course, I invented a recipe. I call it the Vitamin C Power Booster Smoothie.

Here is the recipe:

1 Ripe Mango 3 Large Strawberries 1 Banana 4 chucks of fresh pineapple 8 0z of V8 Healthy Greens Juice

Mix all ingredients in your blender or NutriBullet and enjoy!

This turned out faaaaabulous! I just had to share.

Thursday, May 7, 2015

Good morning beautiful people! Do you need a structured workout that you can do at home? Well do these for a quick 5 minute workout! We all have 5 minutes, don't we? Or, to challenge yourself, repeat up to 6 times for an intense and effective 30 minute workout! For those of you just starting out, start with just a 5 minute workout using these exercises below and then gradually work your way up to 10, 15, 20, 25 and then ultimately 30 minute workouts. These moves are intense so you want to work toward a natural progression of increased endurance.

1 min jumping jacks

1 min squats

1 min burpees

1 min (to each side) lunges

1 min wall sit

I hope this was helpful. Make today a faaaaaabulous day!

Monday, May 4, 2015

So many are looking for a fountain of youth. Well I have news for you. The fountain of youth is within you! If you are sick and tired of being sick and tired and you need a fitness system that is going to work, then join our accountability group which begins May 18th. One of the reasons why most people can't get their fitness on track is because they don't have anyone holding them accountable to the goals they set for themselves. Well we won't let you fail! In our group we encourage each other to make sure each member receives the support they need to succeed. Make the decision today by commenting below stating your interest and we will get you more information. To your health!

Would you like to jump start your fitness with a cleanse? Choose this one:

PiYo and 3 Day Refresh Kickstarter

Would you like start your workout without delay? Choose this one:


Would you like to jump start your fitness with a cleanse? Choose this one:


Would you like start your workout without delay? Choose this one:

30 minutes. INSANE results.

Take the time to say thanks!

When you have a mentor and a good friend or family member that is truly a 'ride or die', you gotta thank them from time to time. You...