Thursday, January 27, 2011

If you are happy and you know it....

"5 to Rules of Happiness"
-Jose Silva and Burt Goldman

"Stress is not caused by problems. It is your attitude toward the problem that causes stress. The question is not how can I rid myself of stress, but how can I change my attitude toward work, events, disappointments, fears, and people?"

The 5 RULES:

1. If you like something, enjoy it.
2. If you don't like something, avoid it.
3. If you don't like something and can't avoid it, change it.
4. If you can't or choose not to (important distinction here!) avoid or change something you don't like, then accept it.
5. You accept something by changing your perception of it.

January is almost over. How are you doing on the goals you've set? Think about what you've accomplished so far. Just by setting the goal you are headed in the right direction. Don't quit when you might slip. Learn from it and accept it's okay to not be perfect (that will just create insanity).
Look at the beautiful water Lilies. They are refreshing and beautiful to look at. We can feel the same when we've accomplished our goal.

As Nike says "just do it!" Make it happen for you!!

P.S. (I shared this with you last year. )

Wednesday, January 26, 2011

Yummy Lettuce Wraps..

Lettuce wraps are one of my favorite things to eat. I'm pretty sure they are not low in calories when I go get them. I just love that they are crispy, fresh, and loaded with lots of flavor. I'm going to cut my costs and calories with this recipe.

Click here for the yummy recipe.

How Indoor Workouts Can Help Your Run |

How Indoor Workouts Can Help Your Run |

Saturday, January 22, 2011

Perfect workout for any day!!

Print me off! Take me to the gym or keep me at home!

When I'm teaching at the gym I always ask the members to push a little outside of their comfort zone during the class. I want them to see that they are stronger then the think they are, and to believe anything is possible. Today I decided to take my own advice and push myself a little in my workout. I worked out from home today during nap time with the kids. It was a nice to push myself outside of my comfort zone.

Here's my workout:

Warm-up 10 minutes
10 side burpies, each side (20 total)
3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)
10 side burpies, each side (20 total)
3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)
10 side burpies, each side (20 total)
3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)
squats with side kicks (25 each leg)
3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)
squats with side kicks (25 each leg)
3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)
squats with side kicks (25 each leg)
3 minutes of cardio intervals (punching, high knees, butt kickers, etc.)
cool down and stretch

Watch the video below for the side burpies. Take the options, either way you will get a workout. Click here to see the squat with side kicks it's Jan. 22 workout

Clean Eating

Clean Eating is a huge part to our over all health and wellness. I love searching and reading new facts about health. I'm an eager learner when it comes to our bodies. Tosca Reno is one of my new favorite sources. She's an amazing woman who knows her stuff. Click here to discover more.

Sunday Morning Moist Banana Muffins

(picture from Martha Stewart)


1 cup quick cooking oats
1 cup plain rice or almond milk
1 cup whole wheat flour
1/2 cup ground flax seed
1 teaspoon each baking powder and soda
1/2 teaspoon each cloves, cinnamon and allspice
1 teaspoon lemon zest
pinch sea salt
1/2 cup pure maple syrup
4 egg whites beaten until foamy but not stiff
1 cup mashed ripe banana (about 2 large bananas)
2 teaspoons vanilla extract
1/2 cup plain yogurt
1 cup blueberries
1 large apple cut into pieces


1. Preheat oven to 350 degrees F.

2. Line muffin tin with parchment paper liners

3. Place oats in medium prep bowl and pour milk over. Mix and let stand while you make the rest of the recipe.

4. In another medium prep bowl combine flour, ground flax seed, spices, baking powder and soda, lemon zest and salt. Mix well until all ingredients are evenly distributed. Set aside.

5. Put egg whites in mixing bowl and beat until fluffy but not stiff.

6. In small prep bowl mash bananas and add chopped apple. Mix well.

7. In large prep bowl combine flour, soaked oats, egg whites and banana mixture. Add blueberries. Fold until all ingredients are just blended.

8. Spoon into prepared muffin tin.

9. Bake in preheated oven for 15 to 20 minutes or until golden brown on top.

Yield: Makes 12 generous muffins.


Thursday, January 20, 2011

Can you say PUSH UP....

To have a rock hard body like hers would be nice, but I REALLY would love to have your strength and stamina. WOW!!

Wednesday, January 19, 2011

Every calorie counts...

2011 <span class=CalorieKing Calorie, Fat and Carbohydrate Counter"

Hello, and Happy New Year!! We are more then half way into the first month of 2011. How are you doing on the goals you've set?? Do you feel accomplished or frustrated??
My New Year didn't start out as planned. Their have been a few bumps in the road and I haven't been perfect at getting my workouts in or eating clean every day. I could let those set backs upset me and say "to heck with it all" or I can grab life by it's horns, learn from it and move on. What do you think I did?? I was always taught that nothing is easy, but it's all worth it. One of my goals was to really eat clean. I tend to snack sometimes more then I should, and at times I think "I worked out, so its okay."...FALSE!!! The workout gives you tiny room for treats, but not everyday!
You've probably all heard that writing your food down is very important. I can promise you it is 90% of your weight loss success. Start owning what you eat, if you can't write it down...SPIT IT OUT!!!
Calorie King has a free website and a book that helps you see the calories you may consume when you are dining in or out. It's a big eye opener. My goal for you (and myself) is to really think about what we eat and write it down so you can see how many calories you consume in a day. To lose weight we have to burn more calories then we consume.
If you have any questions...ask away!!

What is New......

This month, I’m launching an exclusive group for this new nutrition program and I’m super excited for it! You can learn all about it here...