Cardio Circuit

Here is a fantastic cardio circuit!  I have used this on a couple of ladies I train, and they rocked it!  There are 3 sets of 4 exercises.  Do each exercise for 30 seconds, and rest for 30 seconds after each set.  See below...

 

          First Set

• Jumping jacks
• Squat jumps
• Mountain climbers
• Butt kicks

        (Rest 30 seconds.)

 

      Second Set

• High knees
• Plank jacks
• Crunches
• Speed skaters

        (Rest 30 seconds)

 

       Third Set

• Burpees
• Mountain climbers
• Squat jumps
• Wall sit

        (Rest 30 seconds)

 

Repeat circuit 3-4 times!

 

Remember, do each exercise for 30 seconds.  Push through the set of four moves...You'll have time to rest after each set.  Ready... Set... Go!!!!

From Natalie's Kitchen: Cauliflower Rice

 

Natalie debuted this scrumptious side dish at a family dinner a few weeks ago.  Needless to say, it was a hit!  My oldest daughter went back for seconds, thirds, even fourths!  So good, and so easy!  See recipe below, and enjoy!

 

INGREDIENTS

• 1 head cauliflower
• 2 tbsp olive oil
• Garlic powder
• Salt and pepper

INSTRUCTIONS

1. Chop cauliflower and pulse in a food processor until it’s reached a rice like consistency
2. Saute cauliflower in a pan with olive oil, garlic powder, salt and pepper to taste

Bye Bye Love Handles

This is a great circuit that targets all those trouble areas, inner thighs, triceps, and the dreaded love handles.  These are areas that tend to be more "jiggly" than others, and take a little more work to firm and tone.  I love this circuit!  It's challenging, and I am sore the next day!  (Being sore makes me happy...It's a sick addiction!)  :)  You want to repeat this circuit three times.  However, if you are just getting started feel free to modify!  For example, cut back on the reps.  Instead of doing 20 triceps dips, do 10-15, and so on.  Or you can go through the full circuit twice, and build up to doing it 3, or even 4 times! ( If you're feeling a little crazy!) You know what you're capable of...GREAT things!  Challenge yourself!  Push through those hard times...It will make you stronger, and will get easier as you progress!

Vegetable Saute

I made this for the first time today, and I must say it was oh.so.good!!!  I added approx. 1/2 cup of cooked quinoa for a little added protein.  The veggie saute would also make a great side dish for any dinner!  Recipe and nutrition facts below.

Vegetable Saute

Makes 6 servings

Ingredients

• 1 T. olive oil
• 2 cloves garlic, crushed
• 2 medium zucchini, cut in half, then into sticks
• 2 cups grape tomatoes, halved lengthwise
• 3 cups baby spinach
• 1 T. fresh lemon juice
• pinch of ground black pepper

Directions

1.  Heat the oil in a pan on medium-low heat.  Add the garlic and cook for 1 minute, stir in the zucchini and raise the heat to medium.

2.  Cook for 3-4 minutes, stir in the tomatoes, cook for another minute, then stir in the spinach.
Cook for another 3-4 minutes, then stir in the lemon juice and black pepper.

 

(Per serving)

 

Calories:  46

 

Protein:  2 grams

 

Carbs:  5 grams

 

Fat:  3 grams

 

 

*Recipe from "The Shredded Chef"*

Keep Going!

So many of us get discouraged and/or overwhelmed when we start a new exercise routine and diet, and do not see immediate results.  It's a process... DON'T GIVE UP!  I myself, have started working with an awesome trainer who pushes me to do things that I thought I could never do!  I started 5 weeks ago, and I'm seeing progress, and feeling the best I have in quite awhile!  I've always been active, and work out religiously, but it's always fun to step out of your comfort zone and try something new!   Mix up your routine, train hard, eat right, and if it gets hard remember to KEEP GOING!

From Natalie's Kitchen: Gluten Free Paleo Pumpkin Bread

So, my kids have been out of school this past week for fall break, and we have been having so much fun that I have been slacking in the blog dept.!  My sister and I took our kids on a fun little road trip to "Bearizona", which is located between Flagstaff and Williams.  We had such a fun time, and will most probably go again!  My sis made this yummy pumpkin bread for us to snack on along the way, and we had to share the recipe with you!  Enjoy!
                                                             

Ingredients: 5 farm-fresh eggs

1/2 C. coconut milk (full fat)
1 1/2 C. 100% pumpkin (not pumpkin pie filling…)
1 tsp. baking soda
1 tsp. pure vanilla
1/2 C. coconut flour, sifted with baking soda
1-2 TBSP raw or locally grown honey (optional)
1 TBSP cinnamon
1 tsp nutmeg
1 tsp ground cloves
1 tsp ginger powder
Your choice of chopped nuts – Walnuts are best…I put dark chocolate chips in my batch
Coconut oil or butter for greasing your loaf pan

Instructions: Preheat oven to 375 degrees. Mix all wet ingredients together in a large bowl. Sift in coconut flour, baking soda and spices. Blend together until completely combined and lump-free. Bake for in a greased loaf pan for 40 -45 minutes or until the bread if firm to touch. This recipe can be made into muffins, too.

Fresh from Natalie's Kitchen...Chicken and Peach Quesadillas!

 This is my beautiful sister, Natalie, with her awesome husband Danny.  My sister is amazing in the kitchen, and has tons of healthy recipes she will be sharing with us on a weekly basis! (I'm really excited about this, because her food is always delicious!)

 

Here is her first recipe...

 

Chicken and Peach Quesadillas

 

3 T. Coconut oil (separated)
1 large red bell pepper
1 large or 2 small peaches
1 package of grilled chicken strips
2 1/2 T. Honey (preferably raw honey)
1/2- 1 T. Cholula sauce(depends on your preference for spice)
Sea salt and pepper to taste

Directions-
1.Chop up bell pepper, peach, and chicken strips in to bite size pieces. Make sure you remove the skin off the peach.
2.Get out a large frying pan and pour 2 T. of coconut oil.
Place your chicken mix and sauté in oils for 5min.
3.Add honey and Cholula sauce in pan and mix well with chicken mix.
Sprinkle sea salt and pepper to your liking and mix in.
4.Let your chicken mix sauté for about 10 minute stir frequently.Turn down the heat and cover your frying pan with lid and let it simmer for 10 minutes or until bell pepper and peach is soft.
5.While your chicken mix is simmering take out another frying pan and pour 1 T. of coconut oil in pan. Make sure it's spread all over the pan. Place your tortilla in the pan and cook until it's a light brown. If you are doing a Gluten free diet you can find some yummy gluten free tortilla at Trader Joe's. If not use any kind of tortilla you prefer.
6.Place your chicken mix in the tortilla and fold over. Sprinkle Feta cheese inside. (optional) Enjoy!
Serves 2-3 people
Thanks Nat!  Can't wait to try this!!!

Just A Reminder...

 

 

Love this!  Eating right will have a HUGE impact on your fitness goals!