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 
Welcome to the Gun Show
15 pushups
12 Shoulder [...]
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.
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
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
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.
Ingredients:
1 cupKashi GOLEAN Crunch Cereal
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 [...]
Yoga as been defined as “union with the divine” and is used in many religions as a way to connect with God and gain peace. In health communities, it has been known to promote flexibility and balance. Read on for eight reasons to start practicing yoga today.
Flexibility: The most obvious benefit of yoga is increased flexibility. You may not be able to touch your toes during the first session but with consistent sessions the muscles begin to lengthen and you will be able to touch them in no time.
Relieves Pain: As the muscles begin to loosen, aches and pain will disappear. Tight hips affect the knees and tight hamstring muscles create lower back pain. Studies show that two 90 minute sessions of yoga a week reduce soreness by 56 percent. Read more in The Woman’s Book of Yoga and HealthRead more
Splurge on this simple, not-so-guilty “Ice Cream” made with all clean ingredients.
Recipe:
3 Frozen Bananas, Sliced
2 Scoops of Protein Powder (chocolate or vanilla)
2 Tablespoons Peanut Butter
¼ – ½ Cup Almond Milk
1) Sliced the bananas and freeze overnight.
2)Place frozen bananas in a Cuisinart Food Processor
Pulse until creamy.
3) Add protein powder and peanut butter to bananas and pulse until creamy.
4) If the mixture is chunky or gritty add the almond milk until creamy.
5) Enjoy or place in the freezer for when that sweet tooth comes calling.
Find out what chia seeds can do for your health and how to create a clean eating pudding.
Almost overnight, chia seeds have gained over-whelming popularity in the health community. Are they worth all the hype? Yes. Chia seeds are packed full of health benefits and can be used to make some wonderful snacks. This powerful ancient food source is packed with fiber, omega-3 fatty acids, and antioxidants. Just three tablespoons of chia seeds contains as much omega-3’s as 32 ounces of salmon. They provide all the benefits of fish oil supplements without the fishy after taste. Chia seeds can also be ground into flour and used in recipes to as a gluten free substitute. Look for them in health food stores, or purchase them online. I recommend the Bob’s Red Mill Chia Seeds
It’s possible to boost your metabolism with simple tweaks to your daily routine. Making these small changes will make your body more effective in its battle against fat.
Eat Breakfast
It is more than just a name: break-fast. Your body has been deprived of nutrients while you have been slumbering. Skipping breakfast sends your body into starvation mode. Eat your morning meal every morning. Make it 20-40% of your daily caloric intake.
Drink Cold Water
Research shows that women who drank eight 12 oz glasses of water daily have a higher metabolic then those who only drank four glasses. Drinking cold water will also help burn a few more calories because your body has to heat the water before it can use it. See our 40 Fruit water recipes post.
Sip Green Tea & Java
Read more
Protein is one of the three macro nutrients your body needs but unlike carbohydrates and fat your body doesn’t store protein and is in need of a consist supply. Protein is responsible for tissue repair, growth, and energy. It also is one of the most filling nutrients and your body burns more calories metabolizing protein. The recommended daily value (RDA) for protein is .5 grams per pound. However, if you are pregnant or active your protein needs can increase to 1 gram per pound. If you aren’t getting enough protein, here are some easy and quick ways to add it to your diet.
Find out which protein supplement fits your life and goals best.
Protein Powder Supplements: The choices seem endless when discussing types of protein supplements. A common supplement choice is whey which is quick digesting and inexpensive. But is does contain [...]
Find out how the Flat Belly Diet can help you lose 15 pounds in 32 days and learn lifetime healthy habits.
BASICS
The basics of the diet are eating three meals and one snack a day each totaling 400 calories. You will eat 1600 calories daily with a Mediterranean-style eating plan
