Fitness apparel sale!
Hey friends! Do you use Cartwheel for Target? If not, you need to! Heads up, this weekend only, there is fitness apparel on sale for 30% off!
Get outside and get moving!
It's that time again! The time when the GORGEOUS outdoors is calling my name! On the weekends, I don't usually do a traditional workout. Instead, I like to get outside and eat moving with my family. Your children are watching you, looking for healthy habits. Be a great example to them and have fun while you're doing it! Children can go with you on pretty much any outdoor workout, a walk/jog/run, a hike, playing some sports at a local park, frisbee, swimming. What can you think of to do outside with the kiddos?!
For the kids...
Swimming: If you're going to use a floatie, and opinions are different on this so do what you like, I've always recommended these ones so I can get a good swim going while my littles play with me!
Jogging: my faaaaavorite stroller is this one ! And the tray attachment is a MUST.
Stroller fans come in handy too!
Which baby products do you recommend for outdoor play?
This post contains affiliate links and I may be compensated a small percentage. The opinions are my own and I was not compensated for writing this.
For the kids...
Swimming: If you're going to use a floatie, and opinions are different on this so do what you like, I've always recommended these ones so I can get a good swim going while my littles play with me!
Jogging: my faaaaavorite stroller is this one ! And the tray attachment is a MUST.
Stroller fans come in handy too!
Which baby products do you recommend for outdoor play?
This post contains affiliate links and I may be compensated a small percentage. The opinions are my own and I was not compensated for writing this.
Squats and Salads!
This month is my annual 30 DAY SQUAT group. I love these free Facebook groups because it's such a fun way to meet like minded people. Get out of your comfort zone and join a Facebook fitness group!
Lift some weights!
Ladies! Cardio is my fave. You know, the endless running, in my case panting while running! Instead, I like to focus my efforts on strength training and weight training, which also increases your endurance/stamina and builds muscle to burn fat! Did you know that lifting weights can actually cause those muscles to CONTINUE burning fat long after your workout is completed? And I just feel very powerful after a lifting session.
You are NOT going to bulk up! And lifting anything lighter than your purse is futile. No point. If I were you, I would grab 2 sets of dumbells, one light set and one heavy set. For your light set, please don't lift anything lighter than 5 pounds. And your heavy set can be whichever weight is going to challenge you. I started with 6s to be honest, then moved to 8s. You can do 10s, 12s, 12.5, 15! Whichever you're comfortable with!
I love these!! The flat surfaces make exercises where you rest the weight on the floor in between reps MUCH easier.
You are NOT going to bulk up! And lifting anything lighter than your purse is futile. No point. If I were you, I would grab 2 sets of dumbells, one light set and one heavy set. For your light set, please don't lift anything lighter than 5 pounds. And your heavy set can be whichever weight is going to challenge you. I started with 6s to be honest, then moved to 8s. You can do 10s, 12s, 12.5, 15! Whichever you're comfortable with!
I love these!! The flat surfaces make exercises where you rest the weight on the floor in between reps MUCH easier.
*This post contains affiliate links and I may be compensated a small amount.
Get rid of the junk
Hey all! Thursday Mini Challenge- Whos' in?!
It's time to DE-JUNK your home!
Saying goodbye to treats and guilty pleasures is probably the hardest part of the fitness process! Everyone has a secret stash of goodies tucked away in the cupboard (or closet if you're a mother). If you don't have this stash, I'm in awe of you! For me, it was always a big ol' bag of chocolate chips, and it's just sitting there, waiting for the day I lose my willpower. I recently had to stop buying it because I couldn't resist!
I'm going to make your day right now and tell you that every meal plan you'll ever see me recommend will include desserts. So you're not having to say buh-bye to everything, hold tight! I've got your back with some recommendations coming for amazing (and clean) snacks and desserts! But now is the time to de-junk your kitchen of most of it. Keep a few things that will go along with a clean eating meal plan. Get rid of anything processed and junky, like chips, bye bye cheetos.
When you’ve got goals to meet, don’t let anything get in your way. We will naturally reach for the convenient snack, and it's always the least healthy! Don’t leave something in your cupboard just waiting to de-rail you!
If your family still wants their treats and snacks, hey I've got teens, I get it, just keep their snacks separate from yours. And keep them out of eye level for you! My trick is to place them LOW in my cabinet in a non-transparent container. It's all a mind game, out of sight, out of mind!
Make a commitment to de-junk your home as part of this Squat Challenge and it will take you into July with a great start for a healthy lifestyle!
It's time to DE-JUNK your home!
Saying goodbye to treats and guilty pleasures is probably the hardest part of the fitness process! Everyone has a secret stash of goodies tucked away in the cupboard (or closet if you're a mother). If you don't have this stash, I'm in awe of you! For me, it was always a big ol' bag of chocolate chips, and it's just sitting there, waiting for the day I lose my willpower. I recently had to stop buying it because I couldn't resist!
I'm going to make your day right now and tell you that every meal plan you'll ever see me recommend will include desserts. So you're not having to say buh-bye to everything, hold tight! I've got your back with some recommendations coming for amazing (and clean) snacks and desserts! But now is the time to de-junk your kitchen of most of it. Keep a few things that will go along with a clean eating meal plan. Get rid of anything processed and junky, like chips, bye bye cheetos.
When you’ve got goals to meet, don’t let anything get in your way. We will naturally reach for the convenient snack, and it's always the least healthy! Don’t leave something in your cupboard just waiting to de-rail you!
If your family still wants their treats and snacks, hey I've got teens, I get it, just keep their snacks separate from yours. And keep them out of eye level for you! My trick is to place them LOW in my cabinet in a non-transparent container. It's all a mind game, out of sight, out of mind!
Make a commitment to de-junk your home as part of this Squat Challenge and it will take you into July with a great start for a healthy lifestyle!
Zucchini Meatballs and Spaghetti
This is a huge hit! Not only could I eat these by themselves, like pop one in my mouth and call it day, but my husband said they were good and my 15 year old son thought there was meat in them! Winning!
olive or coconut oil
2 garlic cloves, minced
3 medium unpeeled zucchini, grated
1/2 tsp pink Himalayan salt
1/8 tsp black pepper
1 tbsp fresh chopped basil
1 cup panko breadcrumbs
2 tsp Italian seasoning
1 large egg
1/4 cup Parmesan cheese
Jar of marinara sauce
Whole wheat spaghetti, zoodles, or your noodle of choice
DIRECTIONS:
Transfer the zucchini to a colander to get rid of any excess water. I use a thick paper towel or cheese cloth to press the excess water out of the zucchini.
Form the zucchini mixture into 12 balls about 1 1/2 tbsp each, rolling tightly and transfer to the prepared baking sheet. Cook until lightly browned on top, about 20 to 25 minutes.
Heat the sauce in a large deep skillet to warm the sauce hen add the meatballs to the sauce and simmer for 5 minutes.
Make it vegan: Use 1 flax egg and nutritional yeast as Parmesan.
DIRECTIONS:
Heat the oven to 375°F. Spray a large rimmed baking sheet with coconut or olive oil spray or brushed on.
Add 1 tsp of olive or coconut oil and minced garlic clove in a large skillet over medium heat. Sauté 1 minute.
Add the grated zucchini, season with salt and pepper and cook on high heat 5 to 7 minutes, stirring frequently.
Transfer the zucchini to a colander to get rid of any excess water. I use a thick paper towel or cheese cloth to press the excess water out of the zucchini.
In a mixing bowl, beat the egg and add the Parmesan, breadcrumbs , seasoning, and basil. Combine zucchini into mixing bowl.
Form the zucchini mixture into 12 balls about 1 1/2 tbsp each, rolling tightly and transfer to the prepared baking sheet. Cook until lightly browned on top, about 20 to 25 minutes.
Heat the sauce in a large deep skillet to warm the sauce hen add the meatballs to the sauce and simmer for 5 minutes.
* I cooked these with beef meatballs for my family. I added whole wheat spaghetti because since I was serving them zucchini meatballs, I didn't want to push my luck with zoodles also, but this would be ah-maze-ing with zoodles. My son thought there was beef in the zucchini meatballs anyways!
Make it vegan: Use 1 flax egg and nutritional yeast as Parmesan.
Progress!
I never would have thought that 11 months after my second c section, my tummy would resemble anything close to this 🙌🏼💪🏼❤️ Work hard, play hard. #nofilter #skinnyjeans ALSO, 3 friends have messaged me today to shout out their weight loss progress! 8 pounds, 11 pounds, 14.9 pounds... all started mid February. What can YOU do in 6 weeks with the right tools? Health makes life so much sweeter 😍😍😍
Vegan waffles
1 1/2 cups of oat flour
2 teaspoons baking powder
1/2 teaspoon pink salt m
Dash of cinnamon
1/2 cup unsweetened apple sauce
3/4 cup non dairy milk
1/4 cup + 1 tablespoon melted coconut oil
2 tablespoons maple syrup
1 teaspoon vanilla extract
Mix the wet ingredients. If the coconut oil solidifies, microwave it for 20-30 seconds.
Add the dry ingredients and mix well. You'll want to let the batter sit for about 10 minutes to allow the oat flour to soak up the wet ingredients.
Preheat waffle iron.
Add the batter and cook about 6 minutes until lightly crispy. The waffles will be pretty delicate because there's no egg. Cool them on a baking rack or sheet NOT stacked.
Makes 8-10 waffles
Common subs:
Sub out 2 eggs for applesauce
Sub dairy milk for non dairy
Sub 5 tablespoons of butter for coconut oil
Vegan protein
And to go along with my effort to reduce dairy and be more plant powered, Vegan Shakeology! What do vegsn diets provide for protein? That's the question that I would guess is asked the most, I wondered too. Actually, vegetables and beans have just as much protein as animal protein. You can be completely plant powered. And I love supplementing my lifestyle with Shakeology because it has ALLLLL the nutrition that our regular diet may be lacking plus everything we need for optimal health, and the vegan formula is plant protein based!
New foods
Okay so, if you follow my fitness posts, you know I'm a health coach, I love clean eating, and making food taste good. Enter my latest challenge: No/extremely limited dairy, and very little meat. My son is allergic to dairy (and eggs) and since I'm nursing, my dairy intake messes with his tummy and his skin. In the meantime, I've started feeling REALLY bad when I have dairy. So that's a bummer cause I love cheese. Also, I've noticed I just feel better when I have a plant based diet. So there's been an effort to reduce dairy and meat. Sticking with organic and non gmo whenever possible and necessary!
Here's my dinner tonight! I totally went outside my comfort zone and bought a blend of lentils, peas, and barley. I cooked that seasoned with pink salt, cumin, and chili powder. Added pinto beans and corn. Then sautéed mushrooms, spinach and red onion with garlic and olive oil. Added that! And next, I made an avocado sauce with 1 avocado, 1/2 cup almond milk, 1 basil leaf, pink salt, half lemon squeeze, cumin, garlic, red pepper flakes (all to taste).
This is SO good! It's my Costco week, so we don't have a lot of groceries I normally would. If I make this again, it would be great with some orange peppers, and if you like tomatoes, add those too (I dislike them). And spice up the avocado sauce with cilantro, lime, and jalapeño!
So my advice, don't shy away from the lentils! It was easy! And delicious. Experiment with food, eliminate foods that make you feel bad, and meat is totally negotiable 😘
Know your worth
You're worth it. Sometimes, you just need to hear that. And you need to believe it.
You're worth knowing.
You're worth being heard.
You're worth feeling good.
You're worth being healthy.
You're worth being happy.
Someone would die for you today.
Someone did die for you many years ago nailed to a tree.
#knowyourworth
Veggies!
Trying something different!!! A little personal info: I've got some "stuff" going on with my body and I honestly feel horrible on a daily basis. Irritable, short fuse, headaches, stomach discomfort, aches, anxiety, just feeling bad, everyday. I believe this has to do with post partum, my tubal, and just not being on point with my nutrition AND getting zero sleep. I just feel very negative right now, and while I'm no optimist, it's definitely worse than usual.
3 day refresh is my favorite detox/cleanse! But, I cannot detox because I'm nursing.
I'm starting my Love YOU first challenge, which is aptly named! I need to focus on a little bit for me everyday so that I can be a better person, mom, wife, and friend. I decided to try something different and begin this challenge with a little mini cleanse/sugar detox. My plan is to sort of mimic the foods in 3 day refresh (mostly veggies) but in larger portions for my milk supply and with the intention of cleaning up my diet rather than detoxing into my milk! I'm posting daily in my group what I eat and mentioning my intention here mainly for my own accountability... But also if anyone is interested in following along and maybe trying it yourself in the future. I highly recommend 3 day refresh if your body can do it at this time, but sadly mine cannot.
Today was a success. And I stayed away from the cookies 😂 morning coffee followed by shakeology, green beans and apple for lunch, lots of water with lemon, and roasted veggies with brown rice/quinoa for dinner. I feel good, but also a little hungry so I'll have to adjust for that tomorrow and make sure I eat more.
Blender banana blueberry muffins
Absolutely delicious!!! 170 Calories of pure yummy 👌🏼
Recipe 👉🏼
https://www.teambeachbody.com/teambeachbodyblog/nutrition/blueberry-oatmeal-muffins-recipe
Chocolate!
Had one last night, after being out for a little bit. And yay for my chocolate breakfast today 🙌🏼 Already feel 💯 times better and seeing improvement in my overall health. I also "just said no" to the chocolate ice cream that I all but forced my husband to buy for me over the weekend lest I murder someone 😂 and Bella's candy stash is safe 👌🏼
This shake pretty much slaps that candy outta my hand. But tastes like dessert in itself. What's your superpower?
Clean Eating on a Tight Budget
Hello friends! I've got a quick video to share with you how to eat healthy on a tight budget. I think a lot of times people think that they cannot afford to eat healthy. But, you cannot afford not to! We cannot put a price tag on health. However, I know the struggle is real, stay at home mom here with 3 kiddos in the house. Calorie for Calorie, unhealthy food seems cheaper. But when you really look at it, it's not, and here's why plus my top tips to make your healthy meal plan work for your budget.
- Buy fruits and vegetables that are in season. They are at their peak flavor and nutrition also.
- Know when you can afford to skip the organic option. Some foods minimally absorb any pesticides that come their way, these are called the Clean Fifteen. And then there are the Dirty Dozen, these should absolutely be organic options. You can find these two lists here.
- The store brand of organic is just as good as name brand, and not as costly!
- Buy your staples in bulk. Especially grains, nut butters, spices and oils.
- Don't shy away from frozen fruits and vegetables. They are flash frozen in their peak time for freshness. The nutrients are preserved because there isn't time for the air to deteriorate them. And there's often a store brand!
- Make enough for leftovers! It cuts down on food waste.
- Cook simple with minimal Ingredients.
- Freeze foods before they go bad.
- Shop different stores and sales.
- Meal plan! It eliminates excess food. And you can create meals that use the same ingredients and buy those in bulk.
Cost effective foods:
Bananas
Eggs
Beans
Lentils
Seasonal fruits and vegetables
Cabbage
Frozen veggies
Whole raw almonds
Brown rice
Quinoa
Chicken breasts
- Buy fruits and vegetables that are in season. They are at their peak flavor and nutrition also.
- Know when you can afford to skip the organic option. Some foods minimally absorb any pesticides that come their way, these are called the Clean Fifteen. And then there are the Dirty Dozen, these should absolutely be organic options. You can find these two lists here.
- The store brand of organic is just as good as name brand, and not as costly!
- Buy your staples in bulk. Especially grains, nut butters, spices and oils.
- Don't shy away from frozen fruits and vegetables. They are flash frozen in their peak time for freshness. The nutrients are preserved because there isn't time for the air to deteriorate them. And there's often a store brand!
- Make enough for leftovers! It cuts down on food waste.
- Cook simple with minimal Ingredients.
- Freeze foods before they go bad.
- Shop different stores and sales.
- Meal plan! It eliminates excess food. And you can create meals that use the same ingredients and buy those in bulk.
Cost effective foods:
Bananas
Eggs
Beans
Lentils
Seasonal fruits and vegetables
Cabbage
Frozen veggies
Whole raw almonds
Brown rice
Quinoa
Chicken breasts