Tag: weight loss

Springtime Energy Juice

Do you like green smoothies? I know they’re super healthy for you, but when they taste like dirt, lets be real, it’s not going to happen.

 This green smoothie is one for the books! It’s sweet, light, detoxifying and DELICIOUS. Try it out and let me know what you think. :)

1 Orange

1 Banana

1 Cup Spinach or Kale

1/2 Cup Coconut Milk

6 Ice Cubes

Energy Juice

YUM. :)

Tired of the boring treadmill?

Get out of your treadmill slump!!

Start mixing up your boring treadmill routine with intervals and circuits. Not only will this make your workout a little more exciting, but the time will fly by, you will find yourself burning extra calories, fat and boosting your metabolism.

Keep Calm and Run On

25 Minute Treadmill Fat Blaster

Warm up – 4.0 walk – 3 min

Jog – 6.0 – 2 min

Run – 7.0 – 2 min

Jog – 6.0 – 2 min

SPRINT – 8.0 – 1 min

Jog – 6.0 – 2 min

SPRINT – 8.0 – 1 min

Jog – 6.0 – 2 min

SPRINT – 8.0 – 1 min

Jog – 6.0 – 2 min

Run – 7.0 – 2 min

Jog – 6.0 – 2 min

Cool Down – Walk – 4.0 – 3 min

 Don’t forget to stretch!!!

Quad Stretch

Lower Belly Fat Blasting!

Have you heard of being “skinny fat?”

So many women with thin bodies have a larger than normal body fat percentage which can be super dangerous! Lack of exercise and too few calories will get you “skinny fat” NOT healthy.

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Toning up your tummy takes more than just doing planks, crunches, twisties and knee ups! Of course, these all help to strengthen your muscles, but if you are struggling with getting rid of a lower belly bump the way to tummy toning success is blasting that fat away with a mixture of cardio and resistance exercises.

First you have to burn off the stubborn fat with cardio training and then reveal your gorgeous muscle lines with toning exercises!

The White Dress Workout!

Ready for the new total body “white dress” workout? Try to fit this workout in 3 times this week!

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Equipment: 10-15 lb kettlebells, 6-12 lb dumbbells & a Bosu.

Circuit: Complete 40 seconds of each exercise with 15 seconds of rest between each. Do the circuit 4x through!

1) Kettlebell swings

2.) Plank with kettlebell row

3.) Floor bridge dumbbell fly

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4.) Lunge Jumps

5.) Oblique side touches

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6.) Bosu side to side plank

7.) Step up to press

Repeat 3x!!!

Visualize yourself looking amazing in the wedding gown of your dreams and that little white honeymoon bikini!! Keep it up ladies!

Medicine Ball Madness!!

 Hi Ladies! Are you ready for the Medicine Ball Madness workout??

Dave, of Big Mountain Fitness, has been kicking my butt with this workout all week! I will be doing my 3rd round tonight and my 4th round on Saturday! Feel the burn!!

Equipment: 8-16 lb Medicine Ball

Circuit: Complete 40 seconds of each exercise with a 15 second rest in between each. Complete the circuit 4x through.

Ready, GO!

1.) Alternating Leg Deadlift

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2.) Burpees

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3.) Supine Chest Toss

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4.) Slams

5.) Squats

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6). Side to Side Skier Jumps

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7.) Sit Ups

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Rest for 1 minute & REPEAT!!!

Complete this circuit 4x this week & keep on sweating towards your wedding fitness goals.

Train like a beast, look like a beauty :)

Chia Chia Chia!!

Do you keep hearing about chia seeds?

They are PERFECT for busy brides!

Chia seeds are teeny tiny black seeds with a huge amount of nutritional value. These small but mighty seeds contain, protein, omega 3 fatty acids, antioxidants, calcium & fiber. Talk about getting bang for your buck!

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If you’ve never tried them, you should! They don’t have much of a taste, but add a delicious crunchy texture to your foods. They are great when added to smoothies, mixed with granola, mixed into beverages (have you tried Chia Kombucha?) or sprinkled over yogurt.

When in contact with a liquid, chia seeds create a gel that forms around the seed. This gel works wonders for hydrating the body! Not only is chia hydrating and delicious, but due to its high fiber content the seeds are tremendously filling as well.

Brides, try adding this awesome superfood into your lifestyle for a totally natural energy boost and let me know what you think!

 

What is in your pantry??

One of the first things steps towards staying on track with a healthy diet and lifestyle is a pantry makeover.

What the heck is a pantry makeover?

Let’s take a trip to your kitchen, specifically your pantry and fridge, and remove all junk processed foods. Get rid of anything artificial, all trans fats, all fake sweeteners, all nutritionally “empty” foods, and the oh-so-frightening high fructose corn syrups. Let’s put it this way, if you don’t know what an ingredient is, the chances are your body won’t either.

A huge part of resisting naughty food temptations is making them unavailable. If those irresistible Oreos aren’t sitting there on your shelf staring out you, the less likely you are to eat them. Instead, put all of the healthy foods in the front of your display, making them the first thing you see when you open your cabinet for a snack. :)

Watermelon

A few things to remember:

~ Keep all fruits and veggies at eye level in your kitchen ~

~Always have healthy snacks prepped and ready to grab and go~

~Always have lean protein ready to eat: sliced chicken or turkey, hard boiled eggs or a bag of nuts~

~Have a water bottle with you at all times! (Add citrus or berries if you get bored with plain water)~

~Eat several small meals throughout the day~

~Wherever you go, bring snacks with you just in case!!!~

New Total Body Tuesday Circuit!

Hi Ladies! Ready for your total body circuit?!

Complete this circuit 3 times this week to burn extra calories, boost your metabolism and to strengthen and tone your major muscle groups.

Equipment: 6-12 lb dumbbells

Circuit: complete 40 seconds of each exercise, with 15 second rests in between exercises. Complete the circuit 3-4 times through.

1.) Inchworm

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2.) Rotational Lunge to Press

3.) 4 Square Box Hops

4.) Box Jump

Box Hop 1 Box Hop 2 Box Hop 3

5.) Side Plank Row

6.) The Rump Bump

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7.) Sit Up Weight Transfer

1 minute rest if needed and REPEAT 3x!!!!

We’re sweating for your wedding!!

 

Do You Eat Pomegranates?

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Do you eat pomegranates?

If not, you might want to try incorporating this amazing fruit into your diet. They’re filled with many essential nutrients including Vitamins C & K, antioxidants, minerals, potassium and fiber!

Vitamins C & K make this fruit a remarkable immune booster and a natural skin toner. Traditionally, the pomegranate was used in Ayurvedic Medicine for several natural remedies. Some of which included heart health, skin toning, muscle recovery and as a throat soother.

Try adding pomegranate seeds to salads, granola, yogurt or just by themselves as a snack for a crazy nutrient kick and radiant skin. :)

Total Body Wedding Workout of the Week!

Hi Ladies!

This workout will get your heart pumping, burn calories and help strengthen and tone your major muscle groups!

Equipment: Set of 6-12 lb dumbbells, medicine ball, swiss ball & jump rope.

Circuit: Complete 15 reps of each exercise, and do the circuit 3 or 4 times through. Try and only take about 10-15 seconds rest between exercises!!

1.) Plank Kickback

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2.) Wood Chops

Med Ball Woodchop 1 Med Ball Woodchop 2

3.) Dead Lifts

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4.) Burpies

5.) Ball Cobra

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6.) Wall sit with curl to press – 40 seconds!!

Wall Sit Curl To Press 4 Wall Sit Curl To Press 3

7.) Jump rope – 40 seconds!

Rest for 1 minute and REPEAT!!! Remember, we’re sweating for your wedding! Change is uncomfortable, but if it’s not uncomfortable than you’re not challenging yourself and changing your body. Stick with it!

Challenge yourself and complete this workout 3 times this week.