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.

 

 

 



 

 

Mrs. Fit's Protein Pancakes

MMM....Breakfast of Champions!!!

 

 So I'm a weirdo, I love breakfast, probably more than any meal. Luckily for me it's also the most important, well besides post workout. I hope you like this recipe, sometimes you have to switch it up. I get sick of eggs all the time so this is great.



 1/2 cup of oats,
1 scoop of protein powder
 ( I used chocolate whey)
2 egg whites
1/4 a cup of cottage cheese

Put it all together in a blender.
You need to add water little at a time to whatever consistency you like your pancake batter to be.


or...

200g. egg whites/beaters
1 scoop protein powder

Whisk together and pour onto med heated griddle. Cook a couple min each side. Top with whater topping you want. Try sugar free syrups or pb2...My fav of coarse!

Christmas in a cup Protein Shake!

So this is my new favorite treat before bedtime. Love the cinnamon taste and it's super simple and sugar free most of all! Here's for all those latte and coffee drinkers...

*I use my blender shaker cup for this recipe, but you can use a blender.

Ingredients:

1/2 scoop vanilla whey protein powder

1/2 scoop vanilla creme protein powder

1 cup water or  almond milk, vanilla or unsweetened

1/8 tsp. ground cinnamon

1/8 tsp ground ginger

optional: add ice and blend

Directions:

Mix protein powders, ground cinnamon, and ground ginger in a bowl.
Then add dry mixture to 1 cup water or almond milk. Shake vigorously in shaker cup or if using blender blend well. (opt. adding ice)

I hope you like this one. It is by far my favorite!!!

Mrs. Fit's Spicy Southwest Spinach Chicken Salad

Hey clean eaters! Today this recipe is to make use out of left overs. I love this recipe and actually had

 

it for lunch today. It was so tangy, spicy with just the right kick. It's really clean and will definitely

 

help keep that metabolism up! Hope you like it as much as I do.

 

Ingredients for dressing:(single serving)

 

2 Tbsp. Organic or homemade salsa (without sodium or very little)

 

1 tsp.-1 1/2tsp. Hot sauce of your choice or organic ketchup(if you don't like spicy)

 

1tsp. Lite Balsalmic dressing

 

1 tsp. Lemon juice (fresh and organic if you can)

 

 

Directions:  Mix together ingredients well and set aside. * I keep a batch of this dressing in my fridge just to make it easier. It tastes good on a lot of things.

 

 

Salad:

 

3 oz. baby spinach or 50/50 mix (organic if you can)

 

5 oz. lean chicken, turkey, or tuna in water

(This recipe is really good with the salsa crockpot chicken)

 

Any other veggies you want (tomatoes, cucumbers, shredded carrots)

 

For added carbs use 1/4 c. organic black beans

 

 Directions: Place spinach on large plate flat. Then lay cubed or shredded meat over spinach. Add desired veggies. Feel feel to add as much veggies as you want. Next drizzle dressing mix over salad until you have desired amount. You may or may not use all the dressing and that's fine. Store left over dressing in fridge. Happy Clean eating :)

Mrs. Fit's Crockpot Salsa Chicken

 

 

This is a recipe that your whole family can enjoy or just you. It's spicy and juicy. Oh and absolutely delicious! I have made it for friends and family and they love it! Hope you enjoy it too, Happy clean eating!

 

Ingredients You'll need:

 

1 lb. defrosted skinless/boneless chicken breast

 

4-6  Tbsp. Ms. Dash Fiesta Lime Seasoning

or similar kind without salt

 

16 oz. can Organic Salsa or homemade

 

Bunch of cilantro

 

1/2 cup organic chicken/ vegetable broth

 

 

Directions:

1. Trim excess fat off chicken breasts

 

2. Place broth and 1/2 seasoning in crockpot and stir together

 

3. Add chicken Breasts

 

4. Place timer on 5-6 hours on low

 

 

 

 

5. At about 1 hour left take out almost all the broth

 

 

6. Add 3/4 of the salsa, last half of seasoning and cook last hour.

 

 

7. When done place chicken over brown rice or alone,

top with remaining salsa and cilantro.

You can also add a little cheese ( and I mean little)

 

 

ENJOY!

Blasting Abs Workout!

Here is my ab routine that gets me that tight, flat stomach! :)

 

 

Equipment needed: Dumbell 8-15lbs. (beginner-advanced) and a mat



For each exercise do 3-5 sets of 6-10 reps per side twice a week. Work up to 3-5 sets of 15.



1. Upper and lower abs: TOE CRUNCH

A. Lie on back with arms and legs raised stright in the air.
B. Slowly crunch up and reach for your toes without bending your legs or neck.

2. Obliques (sides): SIDE CRUNCH

A. Lie on right side with legs stacked, right arm in front of you palm up, and left hand by temple.
B. Lift upper and lower body off floor at same time, twisting slightly so you end in a side v-up pose.

3. Upper and Lower abs: BUTT BALANCE

A. Sit on floor, hugging knees to chest with feet off the ground.
B. Stretch arms out to "T" while extending legs out to 45 degree angle.
C. Balance on butt for 3-4 seconds and release.

4. Upper abs: WEIGHTED ROLL-UP

A. Lie on back with knees bent at 45 degree angle,arms slightly bent holding weight towards the sky.
B. Slowly roll up halfway, pushing the weights straight up. Slowly roll down and repeat.

5. Waist and lower back: LEG CROSS OVER

A. Lie on stomach, legs together and elbows bent  and laying flat on mat to support you.
B. Bend your left leg and cross it over your butt to touch the floor on your right side. Switch sides.

6. Upper, Lower, and obliques: TWISTING V-UP

A. Lie on back, hand at temples, left leg bent at 45 degree angle and right straight out on floor.
B. Sit up as you twist towards the right leg, bringing your right knee to your left elbow. Return to start and switch sides.

7. Lower abs: SHOULDER STAND

A. Lie on back, arms at sides, with palms flat and legs bent.
B. Plant arms, roll knees over chest, then push legs straight up. Hold 3 seconds, then slowly roll down to the ground, controlling the movement.

8. Upper, Lower, and obliques: SEATED SIDE TWISTS

A. With legs bent, knees together, and arms bent in front of you. Twist your lower body to the left and upper body to the right.
B. Alternate sides while balancing on your butt for full set on each side.

9. Upper, Lower abs and back: PLANE

A. Lie on stomach, feet and arms together so your body is in straight line.
B. Lift your legs and upper body off the ground, extending arms to sides like a "T" and keeping feet together. Hold for 5 seconds and lower.


*BONUS MOVE!

SIX TWIST

A. Stand with feet shoulder width apart, hands behind head.
B. Twist at waist to bring your opposite knee up to your opposite elbow. Stay standing tall.
C. Repeat 25x on both sides.

Salad with Flaxseed Oil Dressing

Salad with Flaxseed Oil Dressing

Ready in 10 minutes. Makes 4 servings
 Sorry I don't have pictures posted!

Salad:

 

1 small bag of baby sprinach

1 avocado, cut into large chunks

3 scallions, sliced

1/2 cucumber, sliced and then cut into quarters

2 medium tomatoes

1 Can (12.5 oz) Chicken breast or Tuna packed in water, Drained

2 Tbsp. Roasted flaxseeds


Dressing:

2 large cloves of garlic, crushed

1/4 c. flaxseed oil

1/4 c. lemon juice

2 Tbsp. white wine vinegar


Put all salad ingredients in a bowl. Combine all dressing ingredients and whisk together. Pour over salad.


Nutrition Per serving:

Calories:304

Total fats 21g

Saturated 1g, Transfat 0g

Cholesterol: 40mg

Sodium: 245mg

Carbohydrates: 17g

Dietary Fiber: 5g

Sugar: 10g

Protein :14g

Iron: 1 mg