Mrs. Fit's Full Body Melt Down!!!

A little update on Mrs. Fit....

So I'm sure some readers have been wondering where I am!  Lately I've been slacking on posting directly on my blog page, because I am in school again, taking 18 credit hours and working with a couple clients on top of that. I have really been focusing on getting my body ready for a competition in April here in Germany. However, competing in Europe is not the same as the states. It has been a little difficult to find out about shows and where to get competition suits, etc. I've been focusing hard on my training, specifically with building my glutes and hamstrings, as they are my weak area. I was practicing posing today and tried to get a couple shots for my own progress pictures and for update on how my body is changing. Thanks for all my supporters, I really appreciate it!

My hard work has definitely paid off...lifting heavy, clean eating, and consistency!!!! No fat burners or any crazy things. Just plain healthy eating...I do take multivitamin, BCAAs, whey protein powder, and pre-workout occasionally. I lift heavy and only do minimal cardio. I am eating carbs too! Losing weight/fat the healthy way is the best to ensure you don't ruin your metabolism.


My weight Sept. 23, 2013 : 132lbs, 18% bf              Nov: 125lbs. 16%

 

 

Any questions, feel free to message me or email me! I'd love to help answer any questions you might have.  Happy Training! :)

Mrs. Fit's Carbless Pizza Bites

 

 

I was really craving some pizza, but knew the regular cheese and bread would make me sick. I looked on Pinterest and found egg and bacon muffins and thought I could do something similar for my pizza craving. I came up with these gems...

 

 

 

You'll need:

 

Muffin tin

 

Pam Spray

 

1 c. Egg whites

 

17 Turkey pepperoni or your choice of meat

 

1/4-1/2 fat free cheese (I use lactose free kind)

 

1/2 Tbsp. Italian or Pizza seasoning

 

about 1/2 Tbsp. Nacho Cheddar popcorn seasoning

 

Sauce for dipping

 

 

Directions:

 

Preheat oven to 425*

 

Spray muffin tin with pam

 

Mix eggs and seasonings together

 

Pour egg mixture about 1/2 way of muffin tins (Filling about 6-7)

 

Add pieces of pepperoni to each cup

 

Top each cup with a little cheese

 

Bake about 12-15 minutes

 

Allow them to cool a couple minutes

 

Plate the bites, dip into sauce and....

 

 

ENJOY!!!!

 

 

Now on Instagram!!!

I finally caved in and got instagram follow me at:

 

http://instagram.com/mrsfitwife

 

I post more pictures on there than Facebook sometimes, because it's more convenient. Thanks for all the support! Love you guys



Mrs. Fit Fat Be Gone WOD

 

 

Fat Be Gone WOD

 

****Use proper form and brace your core to prevent injury, make sure to choose your weight according to your fitness level or even use no weight!!!!

 

Also if you don't understand the terms or description, please look up the exercise and practice before taking it to the gym. Be careful and go lighter till you get the proper form.

 

 Try for 2-3 rounds, resting 30 sec between exercises and resting 1-2 min after 1 round.

 

 

KB or DB Jump Squats:

 ( Hold weight with both hands between legs and press from your heels, jump up in same place) X8

 

KB or DB Swings:

(Hold weight with both hands, squat and swing weight in front of you like a front shoulder raise) X8

 

KB or DB Head Cutters:

(Hold weight with both hands and circle the weight behind your head and around from one side to the other alternating directions) X8

 

Half Turkish Get Up:

(Lay on the floor, bend one knee and same side arm hold weight. The other leg is straight and use the other free arm to help you lift your body up off the floor) and  X8 each

 

DB Burpee:

 ( hold two DB in hands whole time, even during push up part) X8

 

Renegade Row:

(Start in plank position with DB or KB under your hands. Then alternate rowing each arm) X8

 

Clean and Press:

(Bar upright row, then flip bar and press overhead) X8

 

DB Pull over:

(Lay down and hold weight overhead with slightly bent elbow use lats to pull the weight towards your belly) X15

 

Bike X 3 min. 

 

Side plank walk:

 (plank position walking hand to hand, foot to foot) X 12

 

Broad Jump:

(Stand with legs slightly bent and jump as 2 feet or so in front of you landing on both feet. Use your arms to propel yourself forward) X 12

 

Sprinters Sit up:

(Lay on floor with body extended. Crunch body up like full sit up, but bring opposite arm and knee up together. Alternate sides) X8 each side

 

 

 

Reference: Similar workout from Pureworkoutslc.com 

 



Motivation Monday...(even thought its tuesday)

 

 

So for those don't know me well my husband left a couple weeks ago for his 2nd deployment. This is our first deployment being married and has been by far the hardest. It has been different than the first foremost I am only going to school and training right now. I also am across seas away from all my family. We've been living together for two years now and we've definitely grown closer in that time. I have been a little out of it and been slacking with my blog as you probably have noticed. I'm sorry for that. I've decided to make my writing more structured by writing M, W,F.

 

 

Monday-Motivational

 

Wednesday- Workout

 

Friday- New Recipe

 

 

I hope this helps keep my blog writing regular and will give my schedule a little more structure. Feel free to give me any requests for workouts and recipes that you'd like to see on my blog.

 

 

Now for some Motivation....

 

 

Because of how I've been feeling lately I decided that it's time for me to take control of myself. Sitting around being sad and depressed is no way to live. I started a new training plan at the gym and stocked up on healthy foods. No more binge eating on the weekends because I'm sad, depressed, angry, whatever!!! If you are going through something emotional and tough, know you are not alone. Life always throws obstacles in our way for the opportunity to break through them. Kick life in the face! Take a stand for yourself and your health. Be the best that you can be inside and outside the gym. You owe it to yourself more than anybody to give yourself great health and wellness from the inside out.

I've learned that I am my worst enemy. I am so hard on myself for binge eating and not giving it my all. I know what I am capable of and just need to prove it to myself that I can get to where I once was or do better even. I know that as women we try to bring others down that are having a hard time. We pick on the weak and that has to stop. Everyone is going through something and even with a pretty smile on their face, they could be breaking inside. I know with my husband gone, I've definitely been this way. It's hard to put on a smile, but sometimes you have to fake it till you finally get there. I keep slipping in my mind, feeling that heart sinking sadness, but I know that I can get through this. Later on when this is all over I'll realize that it wasn't as hard as I thought. So say hi or give a smile to that stranger...you never know you may just make their day! :)

 

Thanks for letting me vent and get out my emotions. I hope that I helped even one person feel a little less alone today! Stay strong, You WILL make it!!!!

 

 



WOD MRS. FIT

 

 

 

 

WOD MRS. FIT

 

*Repeat 2-3 rounds

 

Make sure to choose your weight accordingly and watch your form.

 

.25 mile sprint

 

40 pushups (toes or knees)

 

40 squat and press

 

.25 mile sprint

 

40 dips

 

50 walking lunges

 

.25 mile sprint

 

40 DB flys

 

50 crunches

 

40 DB bicep curls

 

.25 mile sprint

 

40 DB bent over row

 

1 min jump rope

 

50 Russian twists

 

 

 

 



No Bake Cookie Dough Bites

No Bake CD Bites

 

This recipe is one that I found that I really liked. One of my favorites that didn't have to be baked and that cured my cravings. My husband even loves them too. They taste amazing dipped in peanut butter too!!;)

 

 

You'll need:

 

3/4 c. Almond meal/flour

 

1 scoop cookie dough whey protein

 

3 tbsp. coconut oil

 

2 tbsp. almond milk

 

1 tsp vanilla extract

 

1/4 c. natural dark chocolate chips

 

 

 

Directions:

 

Mix all ingredients together well and roll into balls (tbsp. size)

Freeze about 5-10 min and ENJOY!!!

 

Makes 15 balls

1=84 calories, 3g protein, 2g carbs, 6g fat

 

Blueberry Zucchini bread

Blueberry Zucchini Bread or Beezy Bread as I like to call it has been a huge hit in my house lately. It's super easy to make and best of all you know all the ingredients that went into making it.

 

You'll need:

1 loaf pan

cooking spray

1 1/4 c. oat flour

2 scoops vanilla whey

1 tsp. baking powder

1 tsp. cinnamon

4 egg whites

1/3 c. almond milk

1/4 c finely shredded zucchini

1/4 c. blueberries

 

Directions:

 

 

Preheat oven to

 

Combine all ingredients and pour batter (should be thick) into greased loaf pan.

Bake for 25-30 minutes.

1 loaf equal 12 slices

 

69 cal. per slice, 8 g. carbs, 0g fat (6g in whole loaf), 7g protein

Baked Garlic Mustard Chicken Breasts

This recipe is very simple and tasty. I just came up with it the other day after getting bored with plain baked chicken.  It is a bulk of chicken mind you, since I am always cooking in bulk for the week.

 

Here's what you'll need:

 

9x13 and 8x8 baking dish

 

1 bag skinless, boneless chicken breasts (8-10 breasts)

 

2-3 Tbsp. minced garlic

 

3 Tbsp. honey Dijon mustard or regular kind

 

3 Tbsp. Lemon juice

 

1 Tbsp. Italian seasoning or Oregano

 

a little Pepper to taste

 

1 Tsp. Mrs. Dash Lemon herb seasoning

 

 

 

 Procedure:

First, Preheat oven to 400*F. Rinse off all the chicken breasts and trim the fat. Cut the thicker breasts into thinner halves and place in greased pan. Mix all the seasonings together in a bowl and then pour over the chicken. You can add more ingredients then what I have listed, it depends on how much garlic or mustard you like. I like more mustard. Bake for 30-35 minutes. I make sure it's almost done but not quite so that when I heat it up later in the week its not dry.



 

ENJOY!!! YUMMY

 

 

Cinnamon-Almond Butter Protein Pancakes

 

These Protein Pancakes have been my bedtime treat. I love them so much and never feel deprived. They are low carb and full of protein since I usually eat these before bed.

 

What you'll need:

 

1/2 cup egg whites

 

1/2 scoop protein powder of your choice

 

1 Tbsp. of oat flour or soy flour

 

1 Tbsp. Vanilla or Regular Almond milk

 

Cinnamon to taste

 

1 Tbsp. All natural almond butter or peanut butter

 

Non-stick spray

 

Process:

 

Whisk all ingredients except almond butter together

 

Pour onto med. heat greased skillet, I use my 8" pan.

 

Flip pancake once the bottom side is firm and cooked all the way like the picture below

 

It might be a little tricky to flip, but practice makes perfect :)

 

 

 

 

Finally drizzle Almond butter over the top and dig in!

 

 

 

Developing a personalized diet

Develop a Personalized Diet

 

Step by Step Tools for developing a Nutrition Plan that is tailored for you.  Remember that everyones bodies react differently so use this as your starting point & try it out for a month.  Then adjust as needed depending on how your body reacts and if you are getting the results you want.

STEP 1:  Use these Equations to calculate your Daily Caloric intake, Protein intake, Carbohydrate Intake, and Fat Intake.

Calories to maintain bodyweight… (increase/decrease if your goal is to gain/lose weight)

• Mesomorphs – bodyweight x 15.
• Ectomorphs – bodyweight x 16-17.
• Endomorphs – bodyweight x 13-14.

Protein to maintain muscle… (4g per calorie)

• Mesomorphs – 1.2g/lb – 1.3g/lb.
• Ectomorphs – 1.4g/lb – 1.6g/lb.
• Endomorphs – 1.4g/lb – 1.5g/lb.

Fats for hormone balance… (9g per calorie)

• Mesomorphs – 17% – 23% of total calories.
• Ectomophs – 24%-28% of total calories.
• Endomorphs – 23%-28% of total calories

Carbohydrates for energy… (4g per calorie)

• TOTAL CALORIES - (PROTEIN + FATS) = CALORIES OF CARBOHYDRATES

STEP 2: Develop a Timed-Efficient Meal Plan which involves eating every 2.5-3 hours
Eating 6 meals a day is not strict enough.  Timing is everything when it comes to dieting. Carbohydrates release insulin which blocks cortisol release, so they make sure our muscle is not converted into energy.  Carbs save our muscles!  That is why it is crucial to eat certain things at certain times based on our workout schedule.  Here is how your Carb intake should be spaced out:

• Breakfast (within an hour of waking) – 15%
• 1.5-2 hours pre-workout – 35%
• During workout – whey protein shake with multidextrose at 20%
• Within 30 minutes after your workout – food/shake at 25%
• TOTAL  = 95% so the other 5% carb intake comes from veggies throughout the day

If you workout in the morning, then you should combine your 15% breakfast with 35% pre-workout meal. That way you are eating 50% of your daily carbs before your workout.
STEP 3: Incorporate a Re-Feed day every 6-12 days
Re-feed days mean you will be getting most of your caloric intake from Carbohydrates that day.  It allows your body to create more Leptin levels which is a hormone that helps burn fat.  If you are lean, it should be closer to the 6 day mark.  If you are higher in body fat, it should be closer to the 12 day mark. The re-feed day should occur on a day you are working out a large body part aka Legs Day.
To calculate this, your Protein should be 1g/lb and your Fats should be low to none.  The remainder comes from Carbohydrates which will be increased 50-100% compared to a normal day.
STEP 4:  Print out this list of acceptable foods for a Healthy Diet

Protein:

• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese (cottage cheese).
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:

• Sweet potatoes or yams.
• Oat meal.
• Brown rice.
• Quinoa
• Protein pancakes.
• Rice cakes.
• Wheat bread or Ezekiel Bread ( limit to 2 slices per day).
• Beans (black, lima, edamame, or kidney)
• Low fat popcorn.
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables (non-starchy: asparagus, carrots, cauliflower, celery, green beans, lettuce, peppers, onions, spinach, sprouts, squash, zucchini, tomatoes)
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

Healthy Fats:

• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Avocado.
• Olive oil.
• Unsalted Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Sunflower and pumpkin seeds.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.

STEP 5: Choose which Supplements you will use
See my Supplements Guide here for information on Shakes & Pills you may want to add to your diet to provide your body with all it needs to run optimally.  My favorites are Protein shakes, Fish Oil, Multivitamin, and Green Tea pills.
Don’t forget about the most important one -  WATER!  Strive to drink 1-2 gallons a day.  See why this is important here.  Coffee & Unsweetened Tea are also great. My favorite is adding Crystal Light into my water (especially the Energy ones).


STEP 6: Set aside 1-2 hours per week for Meal Prep
As I have mentioned before, we do most of our cooking Sunday nights: the chicken, ground turkey, tilapia, asparagus, and green beans.  This is where Tupperware comes in handy to pack it all up for the week.  Since I am always at work and boyfriend is always at school, it is easy to grab 3-4 Tupperware meals on our way out the door.  Having your food with you also decreases the temptations to go out to eat or grab some food to-go when you are not at home.  So I highly recommend doing this.


STEP 7: Get to the Gym
Eating healthy isn’t the only change that should be made.  Make sure you are getting to the gym and optimizing all the energy and good foods you will now be providing your body!  Remember that your body burns fat at around 65% of your Max HR (max heart rate).
Calculate 220-age to find your Max HR.
Multiply your Max HR by 0.65 to find out what heart rate you should be at during your Cardio sessions in order to use fat as your fuel source.
If burning fat is your goal, remember to include HIIT (high-intensity interval training) into your workouts 2-3 days/week because it is proven to burn fat faster than any other form of exercise.






Reference: Dr. Layne Norton @  http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html

On my way to a bikini competition...

So I've been wanting to compete in a bikini show for some time now and finally told myself this year I would do one. I have slowly gained weight after I got married (118 lbs) and after hitting 141 lbs in January 2013 I knew something had to change. I felt like crap and was on a roller coaster of losing and gaining weight.

I have always worked out and ate pretty healthy, but weekends were always the worst. Especially since men always seem to eat whatever and we as women get dragged into eating what they do. It's always way to much for us! I started watching my portions more and keeping my ratios of macros to 40/40/20 (Protein, carbs, healthy fats). This helped me lose some, but I still needed to do more.

Here's my profile pictures from earlier this year: Nervous to post this but I've come a long way and have learned even more about what my body needs.

I am 5 foot 3 inches tall. In the end of January I weighed 141 lbs with 24% body fat. By beginning of April I weighed 134 lbs with 21% body fat.

June 2013

127lbs 17% body fat

HIT Tredmill Cardio

Here's is a great cardio workout to slim down your legs while building lean sexy legs for summer!

 

 

Beginner: Sprint at 6.0 mph for 30 seconds followed by 1 min break on the side rails.

 

 

 

Intermediate: Sprint at 7.5-8.2 mph for 30 seconds followed by 30 seconds break on the side rails.

 

 

 

Advanced: Sprint at 8.5-9.2 mph for 30 seconds followed by 30-45 seconds break on the side rails.

 

 

 

Total workout time is 30 minutes for all levels. *If need be work your way from 15 to 30. I also wouldn't recommend doing more than 30 minutes, because of the intensity.

 

 

 

Give it a try and let me know what you think!



Peanut butter Caesin Ice Cream

This is a newly tried recipe I came up with. I got sick of drinking my casein before bed and was having cravings for something sweet. This cured all my cravings and then some! Now I have it most nights because it's so yummy!

 

What you'll need:

 

Small plastic bowl or Tupperware

 

1 scoop vanilla crème casein protein powder

 

1/4 tsp. cocoa powder

 

2 tbsp. PB2

 

water (almond/soy milk would work too, more creamy)

 

Stevia drops(if needed)

 

 

 

Directions:

 

Mix PB2 with water according to package. Slowly start adding a little protein and water. Make sure it's mixed until smooth before adding more water and protein. Add cocoa and stevia last. Stir until there's no clumps. You may need to add more water depending on how runny you want it to be. Last place in freezer for about 40 min or until mostly frozen. Then you can enjoy like ice cream or frozen yogurt.

 

 

Final result looks like this:

 

YUMMY!!!!!

 

Mrs. Fit's Paradise Smoothie

So my husband came home from PT and said he wanted a shake for breakfast and this is what I made him....


Paradise Smoothie

1/2 c. frozen organic sliced strawberries

1/2 c. frozen organic pineapple

1 banana

1 scoop whey protein 

8 oz. water ( more or less depending on the consistency you want)

Blend water, protein, banana first. Then add rest of fruit.

Definitely a breakfast power smoothie or even a post workout smoothie! He said it taste like Jamba Juice :)

Vegetarian/Vegan Cilantro Lime Tofu & Spicy Guacamole

This is what I had for dinner last night. Packed with healthy fats and protein, this is definitely an alternative to tacos. Hope you guys enjoy!

Cilantro Lime Tofu:

18 oz. Firm Organic Tofu

 

2 Tbsp. Ms. Dash Cilantro Lime seasoning

a bunch of cilantro chopped

2 Tbsp. Lime juice

 

Spray frying pan with non-stick spray. Heat pan on low-medium heat. Drain liquid from tofu package, then dice into cubes. Place tofu cubes into pan, once heated a little add cilantro, lime, and seasoning. Continue cooking for 10-12 min.

 

 

 

Spicy Guacamole:

 

Couple Dashes of Cholula (to how hot you like)

 

1/2 c. Cilantro chopped

 

1 1/2 Tbsp. Ms. Dash Cilantro lime seasoning

 

Dash of salt

 

1/2 lemon juice

 

1/2 lime juice

 

4 ripe Avocadoes

 

Mash Avocadoes with a fork then add remaining ingredients. Save one pit from the avocadoes to put in guacamole afterwards to keep it fresh longer.

 

 

 

 

Finished Product:

 

 

 

Mrs. Fit's Crossfit Challenge

How many rounds of each exercises can you do in 10 minutes?!

 
Deadlifts (45lbs)

Platform squat jumps (box jump)

Deadlift (60lbs)

Kettle bell burpees with 10-15lbs.
Deadlift (70lbs)

Split jump squats 4 reps

Deadlift (85lbs)

One arm kettle bell swings with 10-15lbs.- 1 rep per arm

Walking lunges in 10 min.

Crunches 10 minutes

 Pushups in 10 minutes

 Burpees to Pull up 10 minutes

Mrs. Fit's Bikini Bootcamp

Now for what you've all been waiting for, Bikini Boot camp!  Try this routine 1-3x a week along with a clean diet and you will be amazed with the results. I also recommend doing this in conjunction with Yoga/Pilates 2-3x a week. Let's get that strong body for summer!

Mrs. Fit's

Station 1 repeat 4 times with 1 minute of rest at the end of the circuit.

Pushups 20 reps
Bar Dips 20 reps
Pull-ups 20 reps
Jumps rope 50 reps

Station 2 repeat 3 times with 1 minute of rest at the end of the circuit.

Burpee med ball 10 reps
Clean and press with a 12 Kettle bell 10 reps
Kettle bell Burpees 10 reps
Dumbbell Burpees 10 reps
Bupree- tuck jumps 10 reps

Station 3 repeat 2 times with 1 minute of rest at the end of the circuit.

High knees 10 reps per leg
Mountain climbers 10 reps per leg
Low jumping jacks 10 reps
High knee twist 10 reps per rotation
Tuck jumps 10 reps

Station 4 repeat 1

Plate squats hold 10 reps
Squat plate over head press 10 reps
Plate Triceps extensions 10 reps
Plate circles around head 10 rotations per side
Plate upright rows 10 reps
Standing plate press 10 reps
Standing plate bicep curls 10 reps
Plate bent over rows 10 reps
Plate bicep curls 10 reps

Total exercise time should take you 40 to 45 minutes.

Nutrition Tip of the Day-Lose the weight

Nutrition tip to lose weight.

To calculate carbs it half a gram per body weight.
For example

150 pound female

150/2 = 75 grams of carbs in a day 75x4= 300 calories a day from carbs. and when I say carbs I mean good carbs.

Brown rice, whole wheat pasta, whole wheat bread. Try as little fruit as possible.
...
In protein 1 gram of protein per body weight
150 grams of protein per day. 600 calories of protein.

2 cups of mixed vegetables a day.
1 to half a cup of healthy fats a day, like nuts, fish, peanuts.

This should equal to 1200 calories a day.

On a side note you should never ever go below 1250 calories in a day.
Split each meal by 6 small meals in a day, With a 12oz glass of room temp water.

On none training days you cut the protein by 25%. And add the calories you take out with fresh vegetables.

Is Steak Bad for You?!

I find it kind of funny when I mention someone to eat steak. And they tell me is steak really healthy for you?

While the current trend is all about going vegan, the idea of eating meat (thanks to the horror stories about red meat) is rapidly diminishing. Most people consider vegetables and fruits to suffice when it comes their daily nutritional needs while also thinking that plant protein is better (and safer) than animal protein. This is not true.

Here is a list of the health benefits of eating meat that all contribute to carrying out vital metabolic functions but also giving one a lot of energy as well:

Steak has many benefits it is the highest foods to build your metabolism.

You have to chew more so you’re burning extra calories while eating it. People don't know this but your jaw muscle is one of the strongest muscles.

Benefit 1
Since steak contains a large amount of protein, this could be beneficial to the body as the need for protein, is an important one for the body. Since protein is said to improve the overall health and well-being of one’s body, there are other benefits such as the repair and building of body tissues, as well as the production of antibodies that will protect the body from infections, thus strengthening the immune system as well. Most importantly, since steak contains all the essential amino acids, it definitely ranks as one of the best sources of protein.

Benefit 2
Of the many nutrients that steak contains, it is rich in iron, zinc and selenium. While iron helps in forming hemoglobin that transports oxygen to different parts of your body, zinc helps in tissue formation and metabolism as well as selenium breaks down the fat and chemicals in the body.

Benefit 3
Vitamins are also a big part of the one’s diet, and Vitamin A, B and D are commonly found in steak as well. Not only do these vitamins promote good vision, stronger teeth and bones but it also support the central nervous system thus promoting mental health as well. Another big benefit of eating meat is the maintenance of your skin’s health.

Some mistakes people make is thinking you need a lot; you only need a good 8 to 12 oz steak.

Because steak is a slow digestive protein you want to eat it early in the day. It’s going to make your full longer, so you don't eat any extra carbs or sugary snacks.

Tips to Stay Healthy Overall

Top healthy tips to lose fat and get ripped abs.

1) Sleep more
2) Snack smarter
3) Eat more drink less
4) Lift weights more often
5) Lift heavier weights
6) Eat more fish oil
7) lOAD UP ON PROTEIN
8) Worry less, eat less
 9) Shake up your diet
10) Add the big vitamin D

1) Sleep more, Sleeping less changes how you react to images and thoughts of food. One night of bad sleep, you experience increased activity in your brain's reward center. When you see food your brain triggers an increased desire to eat food and a lot of it. Aim for 8 hours of sleep and no less then 7 hours.

2) Snack smarter your best bet is to use your hand to salve your cravings. If a portion does not fit in your hand if its chicken, cheese or fruit then the portion is too much. It should take no longer then 10 seconds to read its food label.

3) Eat more drink less, to cut weight fast conduct a quick inventory of what you eat and drink every day, and remove all of the beverages not named water. In doing so you cut your calories down by 50%.

4) Lift weights more often, Start by lifting body weight and weight 3 times a week of resistance training. this will keep you burning calories and will offer a metabolic boost you need to burn fat.

5) Each time you reach a rep goal increase the weight, keep pushing yourself to become better.

6) Eat more fish oil, Omega 3 fatty acids is the secret ingredient to burn fat and gain muscle at the same time. Omega 3 help fight against cortisol- The stress your body produces that makes it easier for you to store fat. You and add fish oil daily, no matter if its a supplement or whole food source like salmon, sardines. Recommend 2 to 3 grams of fish oil a day.

7) Load up on protein, Every time you eat a meal you want to consume some type of protein source. This will help burn extra calories. Protein help control blood sugar, keeps you fuller, reduces hunger. For each meal 6 ounces portion of fish, chicken, or beef is reasonable. Snacks look for nits, stick of string cheese, cup of Greek yogurt or cottage cheese.

8) Worry less, eat less, The less you are stressed out the less
food you eat. The more you are stressed out the more the body looks for confer foods. This alters your levels of dopamine a feel good hormone. Simply find a distraction that calms you down, turn to the game, listen to music, talk to a friend, focus on a yoga or meditation within 10 to 15 minutes daily.

9) Shake up your diet, Protein shakes is not just for weight lifters, proteins powers can help you shrink your gut. Include a whey protein shake into your diet once a day or every other day. You don't just have to drink it after a workout you can eat for breakfast, or a snack.

10) Add vitamin D, By adding vitamin d supplement into your diet it can help you burn the fat that you eat. Vitamin D supplement stores less body fat and burns more fat. It plays a vital role in controlling cortisol. Take an additional 2,0000 to 4,000 IU of vitamin D per day to receive health benefits. You can take a vitamin Supplement or add fish salmon, dairy products like yogurt eggs and mushrooms.

Ab Blasting Circuit Workout

Abs and core circuit workout

 Jump rope 25 reps

Side plank 45 seconds hold

Jump rope 25 reps

Side plank 45 seconds hold other side

Kettle bell swings 25 reps
 

Low plank 45 seconds hold

Kettle bell swings 25 reps

Low plank 45 seconds hold

Burpee 25 reps
 

High plank 45 second hold
 

Burpee 25 reps
 

High plank 45 second hold

 1 minute rest and repeat 4 times. Record your time and try to get a faster time each round.

Nutrition Tip of the Day

Nutrition tip to help you shed the fat.

Eliminate grains, carbs and grains as little as possible. Only look to get your carbs from vegetables and little fruit.

This will help you decrease inflammation in the body, keep your insulin levels at an steady rate. With a steady insulin level this will help decrease sugar cravings, and that over night Bing.

This will help keep your body looking tight....

Start by eliminating grains carbs 5 times a week. Only eating good protein source and lots of green vegetables 5 times a week.

Add a little more healthy fats into your diet 10 to 12%

This will educate your body to metabolic burn fat in the body instead of just sugar.

 

Best Exercises for those Sexy Strong Legs

180 Jump squats
Standard squats
In and out squats
Jumping squats
Deadlifts
  Crab walks
Frog jumps
Box jumps
Sissy Squats
 Half rep squats

  Wall squats
Standard Stationary 1 leg/ alternating leg lunges
Back lunges
Around the world lunges
Jumping lunges
leg on bench/sofa luges
Ski hops
One leg toe touches
Hydrants
Donkey Kicks
Hip thrusts 2/1 leg
Calf raises 2/1 leg

Mrs. Fit Test!

Do each exercise for one minute, then write the number of reps that you did to keep track of you progress.

1. Burpees

2. Pushups

3. Power Jacks

4. Power knees (both sides)

5. Low plank oblique hip lifts

6. Power jumps

7. Triceps Dips


Try doing the test every two weeks to see how you improve. Good Luck!

Simple Circuit Workout

Simple Circuit to give you a full body workout

Try to keep moving without breaks.



 Each exercise do 25 reps.
3 rounds

Pushup
Dips
DB squats
High to low Planks
DB bent over row on the bench. For the weight pick 90% of 1RM
DB bicep curls. For the weight pick 85 to 90% of 1RM
Jump rope

Clean Guilt-free Chocolate Chip Cookies

Here's a treat I make for my nephews and don't have to worry about them going on a sugar high later.



Chocolate Chip Cookies

2 cups oat flour 
 3 pkts. Stevia
 3 egg whites
 1/3 cup unsweetened almond milk
 1 apple baby sauce packet
 3 squares dark baking chocolate chopped( at least 70% cocoa) or 1/4 c. Carob chips
 

Directions: Mix all ingredients together
Bake  at 350 for 15 minutes.
Enjoy!

Portobello Stuffed Mushrooms!

Ingredients:

Italian seasoning
4 Portobello Mushrooms
3-4 Roma Tomatoes sliced
1/2 cup Pesto Sauce
4 oz. fresh Mozzarella, sliced 1/4 inch thick or Veggie Go Mozzarella
cooking spray

Directions:

Preheat oven 425* Wash mushrooms and tomatoes. Set aside mushrooms on a greased cookie sheet.
Slice tomatoes into thin slices then set aside. Spread Pesto sauce on top of mushrooms, about 1 Tbsp per mushroom. Then place a couple of tomato slices on top of pesto sauce. Finally top with a little bit of mozzarella and sprinkle with seasoning. Bake about 10 min.

PB2 Dark Chocolate Cookie Dough Balls!

I love cookie dough so much and just had to come up with a healthy recipe that I could enjoy guilt-free! As you all know I love PB2 and thought that this would be perfect to incorporate. Hope you enjoy this recipe!

You'll need Parchment Paper, Food Processor and cookie sheet.

Ingredients:

1 1/4 C. Canned Chickpeas, well rinsed and patted dry with paper towel
2 tsp vanilla extract
1/2 cup +2 Tbsp. PB2 premade (mixing it with water according to package)
1/4 cup agave
1 tsp baking powder
1/2 cup carob chips or dark chocolate chunks (try to use at least 65% cocoa)

Directions:

Preheat oven to 350*. Combine all ingredients except for the carob chips, in a food processor and process until very smooth. Make sure to scrape the sides and the tope to get the little chunks of chickpeas and process again until they're combined.

Put in the chocolate chunks and stir it if you can or pulse once or twice. The mixture will be very thick and sticky.

With wet hands, form 1 1/2 " balls or you can use a Tbsp to scoop little mounds up. Place onto a piece of parchment paper on the cookie sheet. If you want them more like normal cookies press them down so they're more flat. They don't rise too much.

Bake about 12 min.

 

 

 

* These are softer and fall apart a little so be careful. Also Enjoy the ooey gooey yumminess of these tasty treats! Guilt-free :)



 

Mrs. Fit's Nut N' Fruit bars

This recipe I made today. I've been looking for some more clean snack choices for me and my husband. Since we're both on the go all the time it's hard to find something that is nutritious for us.

I found a recipe like this off of Pinterest and just modified it a little.

 

 

What you'll need:

 

Food processor

 

Rolling pin

 

Parchment paper or Clear wrap

 

1/4 c. raisins or craisins

 

10 pitted dates

 

1 c. raw almonds or peanuts. You could use any raw nut really.

 

1/4 tsp cinnamon

 

 

Directions:

 

First process the dates and raisins, then add the nuts in last. If you have a smaller food processor like I do you will have to do it two batches so it's evenly mixed.

 

Process the mixture until there is still little pieces of nuts.

 

 Layout parchment paper and spread the mixture over it and then wrap it loosely.

 

 Use the rolling pan to roll it out into a flat sheet of bars. You want them thinner so they aren't so gooey.

 

Then freeze in the wrapping for 1 hour or a little longer. This is to help set the bars.

 

After they have been in the freezer cut the bars into 6 bars. Each one is about 150 calories, with good fats and protein.