HFPN | Squat Jump

This is a great exercise that really gets your heart rate up..try these in between your sets when lifting..

HFPN | Squat Jump

Quotes for the day.."If you're always in a hurry, always trying to get ahead of the other guy, or someone else's performance is what motivates you, then that person is in control of you." - Wayne Dyer, my personal favorite!

THE YUMMIEST VEGAN BROWNIES EVER!!!!! I am not kidding... (they do contain honey so not 100% Vegan)

Look at these babies!!!!!..They are better than regular brownies. Crazy good!! I will post the link again for recipe..I promise you will LOVE them!http://www.fitsugar.com/Raw-Vegan-Healthy-Brownie-Recipe-17141975

How Do you get great abs?? Thats a question I get everyday from clients..

I tell my clients there are 3 components for getting that mid-section you want! Nutrition (eating clean) cardio (to burn fat) but remember when you do long....sessions of cardio you start to burn more muscle sparing the body fat. And last, performing a GROUP of exercises with good technique that give you the definition your looking for. Working the Lower abs, performing exercises that require you to pull your lower body up to your upper body rather than moving the upper body to the lower body (like crunches). example of lower ab movement Hanging leg raises (my fav) knee in crunches or V-ups. Then also you want to include moves that work your obliques, those muscles that are located next to your six pack, giving the appearance of a slimmer waistline.
Cheers to beautiful abs!

(Click on link) Quotes for the day " This one I thought was cute""The greatest oak was once a little nut who held its ground." - Anon

"The greatest oak was once a little nut who held its ground."

- Anon

"When the world says, "Give up," Hope whispers, 'Try it one more time.'"

- Anon

"Consider the postage stamp:  its usefulness consists in the ability to stick to one thing till it gets there." 

- Josh Billings

"People are always blaming their circumstances for what they are.  I don't believe in circumstances.  The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them."

- George Bernard Shaw

Creature of habit..I LOVE MY EARLY MORNING Workouts BUT....Life happens and somedays don't go as planned

Being a Mom,  business owner and the wife to a law enforcement officer who is also on the SWAT team and is on call 24/7 my schedule can be changed at a moments notice! My normal routine is to hit the gym at 430 am but that doesn't always happen because the hubby is out chasing bad guys. So as the morning goes by and Im training clients I start to lose my motivation to get my workout in..BUT I don't let that stop me from going, I ignore the little voice that starts to make excuses as to why I do not have time to squeeze in a workout!!  There is always an hour in everyones day...its just a matter of how you chose to spend that hour. If you find yourself in a situation where your schedule got messed up during your workout time, find another time and get it done!! Consistency is the key to getting your results!
Cheers!!

Wondering what to eat post workout? Glycogen replacement is very important post workout in addition to protein..Especially after a long grueling workout! Read article below.

http://www.google.com/url?sa=t&source=web&cd=9&ved=0CE0QFjAI&url=http%3A%2F%2Fwww.nsca-lift.org%2FNSCASportsNutrition%2FPTJArticles%2F05016.pdf&rct=j&q=replacing%20glycogen%20after%20exercise%20journal%20&ei=7mDdTbmOJYrZiALB5fj9Dw&usg=AFQjCNEVMP2WJdQ02m_q1YHGwpuItIc0ow

Kids Fruit smoothie..I make it for them almost everyday! per their request :-)))

Fresh strawberries
1 white peach
Frozen Banana
rasberries (frozen)
Greek yogurt (OIKOS) blueberry
almond milk
crushed ice
kale :-)
organic maple syrup..
I don't measure... sometimes the kids want more strawberries, or more banana etc.. so experiment !

LUNCH!! Come to mama! Yummm ;-)

Todays lunch oh how I LOVE you! My salad, cucumber, carrots, parsnip, tomatoes, mandarines, crumbled Sesame corn thin for a added crunch acting as my crouton. And the BONUS is this YUMMMY Otria Greek yogurt cucumber dill feta dip only 60 calories per serving (2 TBSP) makes this salad CREAMY YUMMY!
My side - strawberries, grapes and my low fat string cheese! There is no doubt I LOVE TO EAT!
              
 CHEERS!!

Trying to lose weight or improve your health??Emotional Nourishment.. Journaling is a great way to keep you in check and see your eating triggers...

I am big on Journaling!! Journaling is a safe place to go when you feel like venting about work, family, your weight loss, addictions or successes in your life! Many times problems are solved by putting them on paper! Your emotional reasons for eating are solved when you journal why you are eating and how you feel physically and emotionally afterwards. No one is going to criticize you here and you will not be complaining to others. Look back on what you wrote a few days later to discover who you are and what makes you tick-- and what ticks you off!!
Eating a gallon of ice cream might temporarily feel great going down, but you will feel sick and ashamed when you take your last bite! Its fun for a short- time until you have to deal with the consequences (diabetes, overweight, shortness of breath etc.)
You can do it!

Watermelon salad with pickled onions and feta cheese..I will see how it tastes and let you know!

1 cup of sliced red onion
1/2 cup red wine vinegar
1/4 tsp kosher salt
1-1/2 tbs white balsamic vinegar
1 tbs extra-virgin olive oil
1/2 tsp black pepper (freshly ground)
2-1/2 cups cubed seedless watermelon
1 small cucumber, halved lengthwise and thinly sliced
1/4 cup (1 ounce) crumbled feta cheese
2 tbs chopped fresh mint
2 tbs chopped fresh basil
Combine first 3 ingredients in small bowl; let stand for 30 mins and then drain pickled onions. I large bowl, mix balsamic vinegar, oil and pepper; stir well then whisk. Add pickled onions, watermelon and cucumber; toss gently to coat. Arrange watermelon mixture on a platter and top with cheese, mint and basil. Makes 6 servings
Per serving
77 calories
3.9 g fat
1.9 g protein
9.8 carbs
1.2g fiber
Enjoy!

Ending the evening with a walk with the kids...

Now the weather is beautiful a great way to get a little exercise in with the family before bedtime is an evening walk...NOT A STROLL!! lol.. Power walk, get the heart rate up then do a 5 min cool down before you head in the house...
Cheers and Goodnight!!

Peanut butter banana protein shake! Yummmy

1 scoop of my Vanilla Protein = 120 calories 24g of protein

2 TBSP of my PB2 45 calories and 5g of protein

Half of a banana and crushed ice and water throw in blender and you have a delicious Peanut butter  banana protein shake!

THE PLANK!! I can probably guess many of you have heard of this fabulous core exercise! If you have got away from it? Bring it back to your exercise program.

This exercise strengthen and stabilize your spine and abs and the COOL part is you can do it anywhere!
The abs, low back and hip girdle make up your core. The plank is the basic move that helps you stabilize and build endurance in these muscles. If you do it incorrectly, however, you won't reap any of the move's benefits or be able to advance to other exercise you can add to this. Here is how you do it right!
Start-Get on all fours on the floor with elbows directly under your shoulders. Extend your legs and flex your ankles so your toes touch the floor and your heels push straight back. Keep your abs pulled in tight, leg muscles contracted and back flat. Support your body weight on your forearms, elbows and toes. Your body should create a straight line from your shoulders to your heels.
Movement: Maintain your balance. Hold for 30 sec. Lower your hips to the floor to rest, then repeat for another 30 sec. Do 2-3 sets.
Plank 411 :-)
When: do the plank as finishing move after your traditional ab workout or as a warm-up to other plank-based exercises.

With: any abort lower- back-exercises
How: Use bodyweight, or have a partner place a weight plate on your back for more resistance.

"Milk" does it do the body good?!? Read below to look out for some concerns

Milk
The milk you're drinking may not be doing your body good: Dairy products account for a reported 60 to 70 percent of the estrogens we consume through our food. If that seems like a shockingly large number, its mainly because milk naturally contains hormones passed along from cows. What worries some experts is that about 17% of dairy cows are treated with the hormone rBST (or rBGH), which stimulates milk production by increasing circulating levels of another hormone called insulin-like growth factor (IGF-1). "Elevated levels of IGF-1 in people associated with an increased risk of cancer, including breast cancer", Dr. Schettler explains. In fact, the use of rBGH is banned in Europe and Canada. Although research has yet to definitively conclude whether drinking rBGH treated milk increases your IGF-1 levels high enough to cause concern, Dr. Schettler says its advisable to buy milk that hasn't been treated with it. So pick up milk that's labeled rBGH-free, rBST-free, or is produced without artificial hormones (i.e.,organic).

Eggplant-Potato Ratatouille recipe...Tonights dinner! Yummm! Vegetarian Dinner

2 medium onions, chopped
1 russet potato, diced
1 carrot
1 medium eggplant, trimmed and cut into 1/2 inch-thick cubes
1 large zucchini, diced
1 medium tomato, chopped
1 red bell pepper, steamed, seeded, and chopped
1/2 pound white mushrooms, trimmed and halved or quartered, depending on size
2 TBSP of minced garlic
1tsp chopped fresh oregano
1/2 tsp chopped fresh thyme
Pinch of ground allspice
1 TBSP curry powder
1 cup Basic Vegetable stock
sea salt

1) lSautee the onion, potato and carrot for about 5 min, until golden brown.
2) add eggplant, zucchini, tomato, red pepper, mushroom, and garlic and stir to mix. Season with oregano, thyme, and allspice. Then stir in curry powder, and stock and session to taste with sea salt.
3) reduce the heat to low and simmer covered, for about 25 mins, until vegetables soften . Set aside for 10 min to allow flavors to blend and develop.

You can serve this with your favorite rice or you can eat it by itself!
Per serving (makes 6 servings)
91 calories
1 g total fat
4g protein
19g carbohydrates
6g fiber
199mg sodium
ENJOY!

I am getting many inquiries regarding the Gogi Berry Juice.. I'm placing another order so any more orders send me a message!

This is where my energy comes from! Gogi Berries... Do your research and goolge Gogi berries/Wolf berries!!

Quotes for the day..What is your goal?

"Let this truth go as deep in you as possible: that life is already here, arrived. You are standing on the goal. Don't ask about the path."

- Osho

"In the middle of difficulty lies opportunity."

Albert Einstein

Quote for this morning...

"You have to decide what your highest priorities are and have the courage - pleasantly, smilingly, nonapologetically - to say 'no' to other things.  And the way to do that is by having a bigger 'yes' burning inside.  The enemy of the 'best' is often the 'good.'"

- Stephen Covey, best-selling author of "7 Habits of Highly Effective People

Smoothie Ideas for the kids..my kids LOVE this for after school snack!

Smoothie made with fresh strawberries, raspberries, banana, kale and flaxseed oil (shhh... don't tell) with a dash of organic maple syrup for a sweet taste

This was dinner at my house..

Chocolate cravings..Here is what I do when my dark choc supply is GONE!

This low calorie dessert is my fav!! Choc Indulgence Mousse (sugar free ) only 60 calories with a tiny bit of Reddi whip 5 calories per serving and then the topping a beautiful strawberry for a total of only 65-70 calories and you have aYUMMY quick chocolate dessert! 

Teach your kids healthy habits!

For the first time in history children may not live the long, healthy lives their parents did, thanks to poor nutritional habits. "Give kids a chance and I think you will find they are eager to eat healthy and clean just like you!"

Changing up my shoulder and back routine

Good morning! off to the gym this morning for some shoulder and back work followed my 35 min stair climbing. Changing up your exercise routine is important! Your muscles adapt quickly so change is GOOD in this case. This morning one of the exercises I'm changing is a front shoulder raise, changing it to and underhand grip with an E-Z bar. I usually use dumbbells with palms down. 4 sets 15, 12, 10, 8 E-Z Bar front raise! Off to get my sweat on!
Cheers!

Love my clients !! Full schedule of some tough cookies!

Busy Day as always! A day full of teaching, training and sweat is a fantastic day!

Jamie Eason’s Glutes Move - Robert Kennedy's Oxygen Women's Fitness

Jamie Eason’s Glutes Move - Robert Kennedy's Oxygen Women's Fitness

Vegetarian- Vegan protein snacks after workout

http://www.fitsugar.com/Vegetarian-Vegan-Protein-Snacks-After-Workout-16519560

My beautiful daughter-n-law made these delicious vegan "Girl Scout Chocolate Thin Mints" They are YUMMY!!

My beautiful daughter-n-law made these delicious vegan "Girl Scout Chocolate Thin Mints" They are YUMMY!! Click below for recipe

 http://www.chefchloe.com/blog/2-blog/45-thin-mints-girl-scout-cookies.html

For all you sushi lovers who are watching that waist line!

http://labrada.com/blog/get-lean/the-top-5-sushi-rolls-for-fitness/

Transformation Photo!

Okay I did it! I posted my before photo. I wanted to share this picture to inspire others. I was very ill at the time with Ulcerative colitis and Rheumatoid arthritis getting weekly treatments of medication,  result was a lot of weight gain and depression. My body hurt all the time and I was tired of it!! So I decided to make the change and created my own eating and workout schedule/program. With a LOT of hard work and painful workouts at times I transformed my body and life. You have to want it! Its not easy but its worth it! Sometimes I still have the aches and pains but I push through...I am a mom of 3 children and want to be an example for them. I hope I can inspire you!!

GOGI BERRIES! Each family member takes a shot everyday! (including the kids)

Super food!  This is where a lot of my energy comes from!

I make this often for the family Cauliflower Mac N Cheese! Yummy!

•                Cauliflower "Mac and Cheese"

•                1 large head cauliflower, cut into small florets

•                Vegetable oil spray

•                1 cup heavy cream ( I used fat free half&half)

•                2 ounces cream cheese ( I used fat free), cut into small pieces

•                1 1/2 teaspoons dijon mustard

•                1 1/2 cups shredded sharp cheddar ( I used only 1 cup), plus 1/2 cup for topping the casserole

•                1/4 teaspoon freshly ground black pepper and salt

•                1/8 teaspoon garlic powder

•                optional bread crumbs ( I used ground up Cracked Pepper Triscuits) to use as a cruntchy topping

•                Equipment: 8 by 8-inch baking dish

•                makes 6-8 servings

Directions

Preheat oven to 375 degrees F. Bring a large pot of water to a boil ( or just microwave cauliflower). Season the water with salt.

Spray the baking dish with vegetable oil spray.

Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.

Bring the cream ( or half &half) to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese  and optional bread crumbs and bake until browned and bubbly hot, about 15 minutes. Serve.  ( Remember better to let sit before serving so that is firms up)

LUNCH!

My favorite spinach salad with cherry tomatoes ,carrots,cucumber,blueberries, strawberries, sprinkle of original dash then Topped with Rachel Ray DRIZZLE... 

On the plate is Smart tenders (veggie protein tenders) they are yummy!! with 18g of Protein!

with a side of Edamame soy beans..