Burn Baby Burn

calories

**Calories based on a 150 pound women.

Another way to track how many calories you’ve burned or how high your heart rate has gotten during a workout, or how long you’ve worked out is by using a heart rate monitor watch. There are many varieties out there. Some way more expensive than others. With the cheaper ones you might not be able to trust the accuracy. Here are a couple options that I recommend. Click the image to find it in Amazon.

Polar Women’s Heart Rate Monitor Watch – currently about $102 on Amazon with free shipping!

Oregon Scientific Se331 Gaiam Zone Trainer [...]

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Clean Eating Lemon Bars

lemon

Delicious 70 calorie Protein-Packed Lemon Bars 
 

 

 

 

Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!

Ingredients:

1 egg
2 egg whites
8 oz fat free cream cheese
1/2 cup instant nonfat dry milk
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
1/4 cup unsweetened almond milk
3/4 cup low-fat vanilla protein powder
3/4 cup stevia
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch

Instructions:

Preheat oven to 350 degrees
whisk egg and egg whites in a small bowl
combine cream cheese and all the remaining ingredients in a Ninja Professional Blender .
When mix is smooth, add eggs and blend.
With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish.
Pour batter into pan and place in preheated oven
Bake for 30 minutes or until toothpick come out clean

Looking for more [...]

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Chocolate Protein Popsicle

Follow this super simple and yummy recipe to cool down this summer and get the protein fix you need. Its a delicious snack for only 50 calories. 
pop (9)
Making your own popsicles is an easy and healthy option to store bought products with artificial ingredients, colors and sweeteners. Check out this awesome cookbook for making many different types of popsicles at home. All you’ll need usually is some Popsicle Molds and a freezer. You might also need a Ninja Blender, it’s the best – most powerful blender you’ll ever own! The best investment. I promise. Check out the book here for tasty & healthy Popsicle RecipesRead more

Pushup Challenge

Push-ups are hands down one of my favorite moves to incorporate into my workouts. Push-Ups don’t just work your chest and perk up yours boobs, they tone the whole body. A pushup primarily works the chest but it also tones and strengthens your triceps, shoulders, lower legs, and abs.
There is a beginner or a more advanced option to choose from in this challenge. In the beginner challenge, you will start at 3 pushups and work your way to 20 consecutive. The second option you will start at 8 Push-Ups and move up to 40. To improve your strength even further try do multiple sets two days a week. For example on Mondays and Fridays, do 2-3 sets of pushups. Remember, keep your body tight and move through the movements slowly.
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Shake It Up

cycle

Cardio can be one of the most boring and tedious parts of a fitness routine if you make it that way. Follow these tips to trade in your boring routine for something that will keep you going and wondering where the time went.

 
Mix it Up
Four 60 minute sessions weekly on the elliptical aren’t going to inspire anyone to head to the gym. Try not repeating the same session in a week. It will keep things interesting and maybe you might start to look forward it.
Try a Class 
Participating in a class will keep you motivated through the entire workout. Try zumba, kickboxing, or cycle for some mega calorie burning. Or if you feel shy or uncomfortable taking a class, try watching workout videos at home like the Zumba® Weight Loss Program DVD. You’ll [...]

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Tank Top Arms

tank top arms

Summer is officially here. Well, almost. But, if you live in my neck of the woods, summer arrived two months ago. I had to break out the tank tops and shorts earlier then planned. This workout focuses on your triceps, biceps, and shoulders as those muscles are the most revealed in a tank.
 

 

 

 

 

 

          

A Dumbbell Set or a Resistance Exercise Band is required and the above are recommended.
Welcome to the Gun Show

15 pushups 
12 Shoulder [...]

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Overnight Oats

If you haven’t tried overnight oats, you are missing a delicious and easy breakfast perfect for those hectic ”I have no time” mornings. Just grab from the fridge and take with you, no cooking required. Just don’t forget a spoon! Great breakfast treat for when you’re on the 17 Day Diet cycle 3.
oatmeal
Ingredients:

1/2 cup vanilla almond milk, unsweetened 
1/2 vanilla protein powder
1/2 cup old fashion oats
1 tablespoon chia seeds
1/2 cup nonfat greek yogurt
Stevia to taste

Whisk milk and protein powder in a small bowl until all clumps are removed. Add remaining ingredients until well mixed. Place in the fridge overnight. Add Topping. Enjoy.
These nesting bowls would be great to make this recipe in, they are perfect for portion control. Prepare the recipe above in them and top with some plastic wrap. Place in the fridge [...]

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Post-Workout Fuel

pro bb
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals

Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more

Greek Yogurt Cakes

With the temperature heating up and living through days that reach 104, I needed a nightly treat to cool me down. These Greek yogurt cakes are the perfect sweet, crunchy, and cool that I was looking for. Plus they are only 120 calories.
 ajjs
Ingredients:

1 cupKashi GOLEAN Crunch Cereal(low fat granola will work too)
1/2 cup almond flour
1 egg
2 tablespoons olive oil
1 cup nonfat milk
3 teaspoons sugar free vanilla pudding mix
2 cups vanilla nonfat Greek yogurt (or any flavor you like)
1/2 cup fat free Cool Whip, thawed
Caramel Sauce  or chocolate chips (optional)

Directions:

For the crust, place Kashi cereal, almond flour, egg, and olive oil in a food processor and pulse until well blended. 
Line a muffin tin with 12 cupcake liners.
Place a tablespoon of the crust mixture into the lined muffin tin and press flat.
Bake in a [...]

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Fitness Challenge – June Shape Up – Arms + Core

Challenges are excellent at building strength, muscle and endurance. You will be surprised at how good you get at specific exercises and will be so proud of yourself – which in turn will build momentum for you to be better.
“If you continuously compete with others you will become BITTER. If you continuously compete with yourself you will become BETTER.”
This months fitness challenge is a mix of exercises, rather than focusing on one specific Muscle group. Last month we did the plank challenge - and I kept planks in this month because a few people loved them. I started out slightly simple for beginners – but if you’d like to up the time on some of these – go for it! Remember: It doesn’t matter if you start at the beginning of the month or not, just start! This calendar is used as a guide [...]

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