challenge monday, fitness, nutrition, self improvement

Challenge Monday

Fitness Challenge

I challenge you to do my Body Rock workout 5 days this week





Plank toe taps
Plank hops
Kneeling leg lifts
Kneeling leg pulses
Kneeling leg circles
Kneeling leg circles opposite direction
Cat – Cow
Kneeling downward dog


Who: You and anyone that needs a good sweat
What: Body Rock Workout
When: 5 days this week
Why: This workout is designed to target your entire body, focusing on balance, abdominals, quadriceps and glutes (booty).

Nutrition Challenge




I challenge you to eat healthy snacks everyday this week


Who: You and anyone you can recruit – friends, family, spouse, co-workers, kids…
What: As much as possible
When: All week
Why: A few benefits of eating healthy snacks are:
Increased nutrient intake
Increased appetite control
Increased energy levels
Improved recovery from exercise
Better concentration
Helps with weight loss & management

Self Improvement Challenge




I challenge you to act silly as much as possible this week


Who: You and anyone you can recruit – friends, family, spouse, co-workers, kids…
What: Act silly
When: As much as possible this week
Why: Silliness induces laughter, laughter is ‘nature’s medicine
Acting silly releases endorphins
relaxes the body and relives tension
boosts immunes system and decrease stress
can also improve blood vessel function
is fun to let go and be a kid again

XOXO

eggs, nutrition challenge, Oatmeal, recipes, Whole grains

Quick Healthy Breakfasts

Hi Friends,

I have a busy weekend to prepare for, so this post shall be short and sweet, just like me. :)

I’m hoping to squeeze in dinner with my Tony’s Dad tonight. I haven’t seen him all summer, he invited us over for dinner on Saturday but we have plans. The last few dinner invitations I’ve been busy. I think it’s time I show my pretty little face and make him laugh a little.

A few of my high school girl friends are coming over on Saturday, I’m going to show them around my neighborhood then come back to my house for dinner. Not sure what I’m making yet, but I know it will be healthy and delicious.

Sunday my Mother is coming up, we’re supposed to hanging out and cooking dinner together. I hope she will be up to helping me flush out Thank you cards from her Birthday party. I want to thank everyone for coming and making the party such a success. I haven’t found the time to handwrite 30 cards. With my Mother here I’ll be a lot more inspired to get it done.

Here are a few quick and tasty breakfast recipes for when you only have 5 minutes or less.

Banana Nut Oatmeal




vegan, paleo, dairy free, vegetarian

2 packets Unflavored instant oatmeal
1/2 tsp flax seeds
1 tsp chopped walnuts
1 ripe banana
1 tsp cinnamon
1 tsp honey
1 tsp nutmeg
1/2 cup (or less) almond milk

Prepare oatmeal according to package substituting almond milk for water
Add walnuts, banana, cinnamon, honey, nutmeg
Devour!

Egg in a Hole


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paleo, dairy free, vegetarian

1 slice Whole Wheat Bread
1 egg
pinch sea salt
pinch freshly ground black pepper
1 tsp olive oil

Heat small frying pan on medium-low heat
Coat pan with olive oil
Place bread in pan and swirl around to lightly coat with oil
Flip bread over and lightly coat opposite side with olive oil
Using a cookie cutter or drinking glass cut out the middle of the bread
You can do this on a plate or in the pan, I usually do it in the pan
Carefully crack an egg into the middle of the bread
Allow to cook for 2-3 minutes
Dust with salt & pepper
Allow bottom of egg is set, egg whites will turn bright white
Carefully use a large spatula to flip
this is the scary part, it took me a few tries to get it right so don’t beat yourself up if your first time is a disaster
Cook egg for another minute on opposite side
For a runny yolk, for a firmer yolk cook for 2-3 minutes
Remove from pan
Dig in!!!

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XOXO

beauty, bikini, DIY, Fashion, masks, Oatmeal, shopping

Bikinis & Beauty Treatments

Hi Friends,

I have big boobs. I know it’s a weird way to start this post. Trust me, this is going somewhere. So, I have big boobs, I’ve had them all my life and I mean, I guess, I like them. They fill out a shirt, I have very pretty bras and I get random discounts, without even asking, but I can’t wear any of the new fun fashion, backless or even strapless. My boobs make it nearly impossible to buy bikinis in regular stores. I usually have to order my swim suites online, because I need something with underwire, no little strings for me, that won’t do anything.

I need a new bikini (or 3) for our upcoming road trip… Wait, did I tell you guys we decided to drive down to Santa Barbara and LA next week? My Self Improvement Challenge, a few weeks ago, inspired this trip. I’m super excited about this adventure but I need some new bikinis and I don’t have time to order anything online. Where could I find a cute chic bikini my size with underwire?? Sometime I have to shop in the plus sized sections for my bathing suit which wouldn’t be so bad, other than the 300 pound woman glaring at me thinking ‘YOU SHOULD NOT BE IN THE SECTION !!!” I want to show her my fat pictures and explain the situation because then she would totally understand my position. I also knows she doesn’t want to hear it. I’m in the plus size section and I don’t look ‘plus sized’

Today was my lucky day!!!! You will never guess where I found 2 bikini tops and 1 swimsuit, they all have underwire, give me maximum support, and are super freaking cute!




I found these bad boys at TARGET!!! I love Target and shop there regularly but I didn’t think they would have swimsuits that could fit me and secure my ample bosom. They did, and I love them all!!

Now I’m really ready for this road trip. I’ve been eating clean and drinking lots of water for the past 2 weeks and I can see the difference. I know I will never be 100% happy with my bikini body but that’s not going to stop me from strutting my stuff and taking in some Southern California sun. It’s been pretty chili here in San Francisco. Right now it’s 50 degrees and the wind is blowing like a banshee.

Even my boyfriend was surprised I found such a killer deal at target.

OK OK OK
Enough about the swimsuits

In honor of this weeks challenge here are a few DIY Beauty Treatments to try out.


blueberry

Miracle mask

orange face mask

XOXO

breakfast, eggs, Protein, recipes, Whole grains

Healthy Breakfast recipes

Hi Friends,

I had an awesome weekend. I haven’t shared my exciting new journey with all of you because… well… I’m a little selfish and like to keep some stuff to myself. I can’t hide it anymore, if I don’t talk about it I will burst….

I’m going to school for Life Coaching!!! Whoop Whoop!!!

It’s always been my dream to help people evolve into the amazing person they were born to become.

Coaching feeds that dream.

That’s all I’m going to say right now. Next week I’m offering an opportunity to get a free coaching session. I’ll get down and dirty with all the fun details soon.

I promised I would feature a few healthy breakfast recipes and I’m a woman of my word. Before we dive into the recipes we should discuss what a ‘healthy’ breakfast is.

Healthy breakfast can mean many different things to different people. At one point in my life a healthy breakfast was 3 eggs scrambled with cheese, greasy hash browns, sausage and a waffle on the side. I’ve had my fair share of 2000 calorie breakfasts that left me feeling stuffed, satisfied and sleepy.

So, what is a healthy breakfast?

My typical healthy breakfast contains:

Protein – usually eggs, beans or smoked salmon
Whole grains – oatmeal, whole wheat bread, quinoa
Fruit – strawberries, oranges, apples, bananas
Vegetables – spinach, kale, avocados, tomatoes, onions, fennel, garlic

When running late I make a fruit and vegetable smoothie with a few scoops of protein powder.

Both recipes take little more time to prepare, later on this week I’ll share a few quick breakfast ideas for those of us who can’t resist the snooze button.


Suckering Succotash


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Serves 2

1 can white beans
2 cups vegetable stock
2 kale leafs – tore to bite sized pieces
1/3 cup cherry tomatoes
2 tbsp white onion – finely chopped
2 tbsp fennel bulb – finely chopped
1/3 cup mushrooms – sliced
2 poached eggs – learn how to poach eggs here
1/2 cup vegetable stock
pinch salt & pepper
pinch white pepper
pinch smoked paprika
pinch garlic powder
pinch onion powder
chili flakes – optional

In shallow pan over medium heat sauté onions until soft – about 4 to 5 minutes
Add mushrooms and fennel sauté 5-6 minutes, add all seasoning, adjust amount by taste
Add vegetable stock, stir to combine
Add tomatoes and kale, cook until kale is tender – 3-5 minutes
Poach 2 eggs
Add poach egg to succotash
Top with paprika and drizzle with olive oil


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Whole Wheat Waffles


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Serves 4

2 eggs
1-3/4 cup nut almond milk
1/4 cup coconut oil
2-1/2 tbsp brown sugar
1 tsp cinnamon
1/4 tsp baking soda
2 tsp baking powder
1-1/2 cup whole wheat flour
2 tbsp orange juice
pinch salt
Vegan butter – earth balance

I have oven waffle trays, but you can also use a waffle iron

Coat waffle trays or waffle iron with coconut oil
Heat waffle trays in oven at 450 degrees
In large bowl whisk together eggs, milk, oil, honey, cinnamon, orange juice and baking soda
Combine flour, baking powder and salt well and add to wet mixture
Whisk together until large lumps disaster
Spoon batter into preheated waffle iron or trays, batter should sizzle
Bake in over for 10 minutes or in waffle iron until brown and crisp
Remove waffles from tray smear with butter and top with your fruit of choice
Devour

* Freeze any uneaten waffle, pop in toaster and they taste like you just made them


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challenge monday, fitness, nutrition, self improvement

Challenge Monday

Fitness Challenge


I challenge you to do Curtsy Lunges everyday this week
12 reps – 4 sets – each leg

Start standing feet shoulder width apart
Bring left foot behind and across body as you lunge downward
Both knees should be at an 90 degree angle
* Try to keep your front knee from going to far over your toes
** If balance is an issue use a wall for stability until you feel ready to do them on your own

Who: You and anyone that needs a good sweat
What: Curtsy Lunges
When: Everyday this week
Where: Anywhere you can
Why: Lunges build and shape quads, core, hamstrings and butt. They also offer a great hip flexor stretch which usually becomes tight when you sit all day

Nutrition Challenge

Processed with Moldiv

I challenge you to eat a healthy breakfast everyday this week

Who: You and anyone you can recruit – friends, family, spouse, co-workers, kids…
What: Eat a healthy breakfast
When: Everyday this week
Where: Anywhere you can
Why: A few benefits of eating a healthy breakfast are:

    Increase metabolism
    Maintain or lose weight
    Enhanced mood
    Stimulate intelligence
    Improve attention span
    Enhance Immune System
    People who skip breakfast consume…
    40% more sweets
    55% more sodas
    45% fewer vegetables
    30% less fruit
    Skipping breakfast is the 1st on the list of the top 10 biggest brain damaging habits according to the world healthy organization

Self Improvement Challenge

I challenge you to do a DIY beauty treatment some time this week

Who: You and anyone you can recruit – friends, family, spouse, co-workers, kids…
What: Give yourself a DIY beauty treatment
When: At least once this week
Where:Anywhere you can
Why: We all need and want to be pampered but who has money for an expensive beauty treatment like a facial, pedicure, manicure, body exfoliation, massage
Carve out some you time and pamper yourself. Make a night of it, invite a few friends over plan a pamper party.

**Men are included in this one, I’m going to get my boyfriend to do a mask with me. I’ll do my best to get a picture of it.