Bowling away the Winter Blues

I’m pretty sure winter is never going to end here…

Its been two days straight of this white stuff. My summer self is really craving the sun.

Bonus: I get to shovel! I strangely have fun doing it, Kind of like a bonus workout but you get to make a igloo to lay down in at the end!

Main reason why I am really not loving this white stuff…

I keep getting stuck on the treadmill.. I know, I KNOW I should just woman up and dress for winter running and get out there but I kid you not, it was a WHITE OUT today. I don’t mind running in light snow… but 30mph winds and snow coming from every which direction… eh. No thanks.

I’m worried my early spring marathon is going to be a late winter marathon… I also don’t love being cold while racing… really

I also taught this jazz today.

The lunge track was by far my fav! LOVE that burn!

Since the snow still hasn’t stopped, I took the twinners bowling for the first time!

They loved it! A little crazy, in the taking turns aspect- but overall they did great and Bee even got a strike! Future bowling prodigy, I tell ya.

Iphones take best pictures…

The people in the lane next to us didn’t so much.. Tanner kept running over into their lane to watch his ball hit the pins. It was pretty darn cute!

Question of the Day:

Body Pumpers: What do you think of Body Pump 85?

Bowlers: What is your screen name when bowling? I always feel like I should be creative with it..

California dwellers: Can I come live with you?

Spinach Waffles

 

Its been a lazy Sunday around here, yummy waffles, short workout, family time and LOTS of football.

The highlight of the day was definitely  green.

I followed my recipe from the best waffles ever and just added 2 cups of spinach!

High Protein Spinach Waffles

Ingredients:

• 1 cup Oat Flour
• 1 cup Old Fashioned Oats
• 2 Scoops of Vanilla Whey Elite Protein (Any vanilla protein would work probably)
• 1/4C Vanilla Greek Yogurt (I used Chobani)
• 1/2C Fat Free Cottage Cheese
• 1 C. Unsweetened Almond Milk
• 1 egg
• 1 egg white
• 1/2  tsp salt
• 2 tsp Baking Soda
• 1 cap full (1/2 tsp?)  of Vanilla Extract
• 2 Cups Spinach

Directions:

Combine all ingredients in blender until well combined.

Spray waffle iron and pour batter into hot waffle iron until done.

I topped mine with PB2 and strawberries!

Perfect start to any day!

Don’t let the spinach throw you off. Its just like throwing it in the shake, you can’t taste it! You just get the benefits!

The kids thought they were fun to eat and had no idea they were eating their daily greens.

Waffle tip! Freeze your leftovers and toast them later! That’s actually my favorite way to eat them!

Hope you guys had a great day!

Engage Your Core

It’s a snowy Saturday….

Yesterday.. I wore a tank top, and today it’s snowing.

Go figure.

This morning I woke up early to review a few Body Pump Tracks because I released the latest release today. It was a tough class and I’m sure I’ll be feeling the 4,903,947 squats tomorrow. (Okay, maybe not that many but it was a lot!)

The new release even includes FRONT squats, in the lunge track which was fun and different, then went into air squats.. yes.. in the lunge track. Psssst….. Les mills- I kind of miss doing lunges in the actual lunge track. But it was a great release nonetheless.

Here is a quick sneak peak.

Anyway, after class I always like to chat and get some feedback – Especially after a new release.

Today, one of my all time Vets asked if we could do MORE CORE work.

Really?

You actually work your core the ENTIRE class, not to mention the WHOLE track dedicated to AB work at the end. 

YOU have to engage it! You could engage your core anywhere, and ALL day if you really thought about it.

Just because your not crunching or doing 500 sit ups doesn’t mean your not working your core.

I’m actually dedicating this whole post to this because I think it is a common thing among women, especially those who just had a baby, or who maybe of just watched the Victoria Secret Runway show.

Here are some tips for a totally ROCKING core in order of importance:

READY?

1. NUTRITION.

You know the old saying “abs are made in the kitchen” ? Guess what? Totally true! You have to eat right! Complex Carbs, Protein, Vegetables, and Fruits – Lower your sodium intake.

2. DRINK WATER

Not SODA. nuff said.

I am one to enjoy a DC every so often but I always feel better and more confident with my abs if I avoid it all together and drink water until I’ve peed at least 293 times in a day.

3. SUCK IT UP

You need to actively engage your core throughout your workout and throughout the day. This is something I even struggle with! After 9 months of being pregnant and never having to think about sucking in, posture etc. It has taken a toll on my core. BUT if you will think about pulling your belly button back into your spine by sucking it in and up. (not holding your breathe) Hold it in for 30 seconds sporadically throughout the day (put reminders around your house!) and focus even more so during your workout you will achieve a flatter and stronger core!!

Sweat pants are totally hot.

This was taken like a year and a half ago.. but my twins were 6 months old. I was 3 months into GPP and it changed my whole perspective on “core work.”

4. LIFT

Squats, Power Cleans, Over head Press, etc.

front squats and power cleans are probably my absolute favorite movements for the core.

Most Power lifts work the core in more ways then one. They will help you shed fat and tone those abs faster then doing 387,492,374 crunches

Before I started at GPP I was a Cardio, crunching queen! It wasn’t until I started lifting that my abs came through!

5. Train the core and run it.

Yes, notice how this is at the bottom of the list. Its important, sure but Clue in on #1,2,3, & 4 before you think you’ll get a 6 pack by taking a “abs class”

Think differently on this one. 

• Hanging leg raises
• Hanging Oblique twist
• Planks and
• Russian twist

Those are my FAVORITE exercises my core! 

You can add a new challenge to the basic Plank by being a little creative.

When people ask about core work and getting that “6 pack” there is so much that needs to take place for you to actually achieve it. The core has many different muscles (I won’t go through them)and ways to move and work, it works through any movement, and works in harmony with those muscles to create stability. If you aren’t putting the right effort into the work you may never get the flat stomach you want.

In fact- it may just not be in the cards for you.

Neil wrote an article on this very subject!- Can everyone get a 6-pack?

A pooch, a muffin top, loose skin are pretty much the evil villain to women. Most of us struggle with them, we hate it but we can get rid of them!  It does takes dedication and commitment. Mentally and Physically, that is all there is to it friends. Piece of cake right? OR is it??

Don’t forget a little cardio. Sprints are my favorite.

You want me to give you more core work?

I can make you do crunches and planks until your blue in the face.

You want a flatter stomach? Engage your core. Focus on nutrition and work for it.

Cool.

Question of the Day:

What is your favorite abdominal exercise?

Help some readers out and name some food that you think would benefit the core!

Butternut Squash Blend

 

 

During the winter seasons, I really like to take advantage of squashes. They are packed with nutrients and antioxidants. They are low fat and and is full of dietary fiber, which makes it completely heart healthy! It also has a significant amount of potassium, which is important for bone health, and contains vitamin B6 that is essential with energy and your immune systems.

This hour-glass shaped squash should not only be a staple in your diet but also for my pregnant peeps out there! Your little babe can reap the beta-carotene benefits as well!

source

 

How to pick a Butternut Squash

Look for a heavy butternut squash, and be sure to check for bruises or knicks. Avoid a shiny exterior, it means it was picked early and won’t be as sweet as a full grown squash. Keep them in a cool dry place and can keep for 3 months uncut.  

Butternut Squash Blend

Ingredients:

• 1 whole Butternut Squash
• 1/2 Purple onion, diced
• 2 cups of Spinach
• 2 Tbs. Olive Oil

Directions:

1. Cut Squash into Cubes (Costco sells pre-cut squash!)
2. Put Squash into a large skillet with Olive oil and cook covered for 10 minutes, stir frequently- Add onions.
3. Continue cooking until squash is soft and easily stabbed with a fork.
4. Add spinach and cover with lid again until spinach is steamed.
5. Done!

This is a quick, easy and healthy side alternative to any meal!

Question of the day:

What is your favorite winter squash?

Have a favorite squash recipe?

--Post it in the comments!

 

 

Synergy Stew

Hey guys! It has been snowing here today NON-stop!


Somebody really loved it.


First thing this morning he wanted to go “catch snow.” So we did.

I also broke out the Christmas music..I’m usually all against listening to Christmas music until AFTER thanksgiving but I thought maybe it would help me break out of my “snow,snow go away” thoughts. It did. A little.

Synergy Stew


Have you ever made a stew or soup and after you finished you thought “that would have been really good if..”? It was missing maybe just one ingredient to make it absolutely perfect?

I have.

Mainly because I usually decide to make a soup off a whim with left overs and almost always forget a little onion. (I love the flavor onions give in soup). 

I’m going to take this a different route and relate it to MY personal synergy. Synergy is created when things work together to create a great income outcome.

What makes me good, or feel my best? What elements assist me in my life to achieve my best self.


1. SLEEP- I need sleep. I crave it some most days and honestly do not know how I got through the first few months of becoming a mom. When the twins sleep well. Mom does too! I’m happier, more energetic and less grumpy.

2. My family,husband and children- I love these people and their sarcasm, jokes and love. I know if I ever need anything I have someone to call. Chances they pretend their to busy to care are high, but I know they have the best intentions. ---Totally kidding. I love them all and they love me. Sarcasm at best.
 

3. My friends- My friends are some of the most unique, down to earth, funniest people I know. I don’t know how I could get through my day without their emoji text and sweaty hugs.


4. GPP- My day doesn’t go anywhere without getting my workout done first. I can’t get anything done around my house until I get my workout done.




5. Me time- I love my schedule. I like having a plan, things to do, places to be, people to see kind of life. I also love having scheduled “me” time. To take a nap, right in my journal, blog, read a book etc. ME time is for my sanity.


6. Eating Clean- When I eat clean, I feel better. Easy as that.


Eating Chicken, Rice, Broccoli and raspberries while watching Greys? Even Better.


Check out some of the other things my friends over at fitmixer have going on!

BOGO sale! Send people to our Facebook page (http://facebook.com/fitmixer) You have to  "like" fitmixers page to unlock the code to get a FREE bottle of fruit punch amino® with any purchase (does not include blender bottles). Ends November 30.
Weekend Getaway Giveaway! Again, go to the Fitmixer Facebook page and follow the steps to win the Weekend Getaway. The prize consists of a $99 Marriott Hotels & Resorts voucher and a $50 gift card to Restaurants.com. Ends November 30. ---Who wouldn’t want to win a getaway!
Fitmixer® Product Daily Giveaway! Go to the Fitixer website (http://fitmixer.com/current-promotions/daily-giveaway/) to enter to win their choice of any fitmixer® product, DAILY! You have to enter daily to increase your chances of winning, and the winners are announced each day. This promo ends December 15.

Head on over to Fitmixer and tell them a few of your ingredients in your synergy stew to gain a few extra entries!  To head on over right now CLICK HERE!

GO! GO! GO!
Question of the day:
What is your synergy stew recipe?

Simple Salmon

Happy Thursday! Today has been a great day! Minus dealing with a minor flood up in our master bedroom.. oomph. Sad to say we spent the majority of the day pulling up carpet, collecting fans and figuring out where it came from… bright side? The kids have their own personal splash pad. AND we have actually been wanting to get new carpet anyway so I’m kind of okay with it. Just bummed it had to happen that way.

For dinner I made a easy and quick salmon dinner! Salmon is probably my favorite fish from the sea. Salmon is power packed with disease fighting vitamins, acids and minerals.The health benefits of eating salmon actually speeds up your metabolism. Which affects your sugar absorption rate and can lower your blood sugar level. Not to mention is packed with protein and heart healthy Omega-3.
I through this together as I went and it turned out to be pretty tasty. You can’t beat a recipe that only requires  4 ingredients!
LEMON PEPPER SIMPLE SALMON

Ingredients:

• Wild Salmon filet
• 1/3 C. Lemon juice
• Mrs. Dash – Lemon Pepper
• 1 tsp Crushed Garlic

Directions:

1. Pre-heat oven 375 degrees.
2. Place filet in glass oven safe dish
3. Pour Lemon Juice over the top
4. Spread Garlic over the top
5. Sprinkle with Lemon Pepper
6. Bake for 30-35 min.

Enjoy!

So light and flakey!
I eat salmon probably once or twice a week, depending whether or not I can find it on sale or snag some from my fishing Uncles.
I do prefer it to be grilled but Brent was gone (AKA the grill master). It still turned out fantastic being baked though.
Have a good night!! Tomorrow is FRIIIIIIDAY!
Question of the Day:
How do you cook your fish?
What is your favorite fish?