Les Mills PUMP Pump and Shred! Working My Butt Off….

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Side Plank Oblique Workout!

When performing this exercise, first make sure that your shoulders are in line with your elbow, relaxing your neck muscles.
Really work on picking your hips up, squeezing/contracting your oblique muscles. This really actives your whole core into play.

When doing the knee ins make sure and try your best to bring that knee in as tight as possible into your stomach. Make sure and breathe..the breath helps!

When performing the rows, don’t round your upper back. Keep your shoulders back and down, rowing your elbows in tight towards your waist, contracting your back muscles.

** Injury Disclaimer
Before beginning this or any exercise program and or routine please consult with your Dr making sure that you’re in good health and clear to workout. Any user of this or any of my programs assumes full risk of injury from performing the routine presented in videos.

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Vegan Banana Apple Bread

I loves bananas and I add them every single day to my protein shake. Bananas are high in fiber, Vitamin B6, and C. They are also loaded with potassium, low in fat and sodium. So when I saw this recipe I had to try it.
Preparation of this recipe is easy and it takes about an hr or so, give or take a few minutes depending on your oven to cook. This recipe is great to eat for breakfast with some low fat pb and natural fruit spread, or as a dessert.

Ingredients

2 ripe bananas
1 apple, peeled and diced
2/3 cup organic brown sugar)
1 3/4 cups whole wheat flour
1/2 cup unsweetened applesauce
1 teaspoon baking soda
1 teaspoon salt

Directions

1. Preheat oven to 350ยฐF. Lightly spray a nine-inch loaf pan.
2. In a medium sized bowl, mash the bananas with a fork. Then add the apples cut up and mashed with masher until well mixed together.

Mashed apple and banana with masher

3. Add the rest of the ingredients and mix well ( I used my hands) to mix ingredients. Pour into greased pan

Place mix dough into baking pan

4. Bake for about 45 minutes to 1 hour until cooked. Check with toothpick, making sure when toothpick is pulled out its clean.

5. When done, cool for about 15 minutes on cooling rack and serve.

This serves about 8 people and less than 200 calories per slice.

Enjoy….

Love Your Body

Live a Healthy Life…

January 1st 30 Day Challenge

Time to put all your excuses at bay and get off your butt and start taking stock of your health NOW! If you are tired of always being tired, stressed out, sick of having knee pains, back pains, sick of being sick, over weight and out of shape, message me! Do you want to eliminate diabetes, lower your blood pressure, cholesterol, and eliminate your risk of heart disease and cancer then you should join my 30 Day Beachbody Challenge beginning January 1st!
This is an exclusive challenge for the few people that can handle it and stay committed. You DONT want to miss out!
So if you’re 100% committed, focus and ready to make a change then I’m your girl and you need to message me ASAP!! You wont regret it! Tell your friends, family members and loved ones cause this is going to be BIG! Lets all get together end the trend of unhealthiness, laziness and excuses!

Go to http://www.beachbodycoach.com/eatrainer2

* click on The Beachbody Challenge link on the right hand side

* fill out all the info that’s required

* pick “The 10 Minute Trainer” pack and choose what flavor shakeology you want..either chocolate or greenberry or the combo of both

It takes about 3 days for package and shakeology to come in the mail, so order with enough time for package to arrive on time for Day One of challenge

Love Your Body
Live a Healthy Life!

Calories in Your Typical Breakfast

By Jenny Sugar

Breakfast may be known as the most important meal of the day, but it’s also my favorite. I could eat breakfast foods for every single meal, because there’s always something to satisfy my taste buds whether it’s sweet or savory, warm or refreshing. Since I love fruit, yogurt, oatmeal, eggs, and toast so much, I wouldn’t even dream of skipping out on breakfast, but I know many people who do in order to lose weight. If calories are on your mind, check out the list below to see which breakfast choices are lowest.

  • Omelet:
    Three large eggs (215)
    One ounce of cheddar cheese (114)
    Total: 329 calories
  • Scrambled eggs and bacon breakfast:
    Two large eggs (143)
    Three strips of bacon (138)
    1/2 cup hash browns (207)
    One slice whole wheat toast (100)
    Total: 588 calories
  • Hard boiled egg and fruit:
    One large egg (78)
    Two cups fruit salad (200)
    Total: 278 calories
  • Blueberry pancakes:
    Three blueberry pancakes (253)
    One ounce maple syrup (99)
    Total: 352 calories
  • Yogurt with fruit and granola:
    Six ounces vanilla nonfat Greek yogurt (120)
    One cup blueberries (83)
    1/4 cup granola (172)
    Total: 375 calories

I’m just getting started so keep reading to see the calories in other common breakfast foods.

  • Oatmeal:
    1/2 cup oats (150)
    One small chopped apple (77)
    One teaspoon cinnamon (6)
    One tablespoon honey (64)
    Total: 297 calories
  • Bowl of cereal:
    One cup Kashi GoLean cereal (140)
    One cup skim milk (91)
    One small sliced banana (90)
    Total: 321 calories
  • French toast:
    Two pieces of French toast (298)
    1/4 cup maple syrup (200)
    Total: 498 calories
  • Belgian waffle:
    One waffle: (390)
    1/4 cup maple syrup (200)
    Total: 590 calories
  • Toast with peanut butter:
    One slice of whole wheat bread (100)
    Two tablespoons peanut butter (210)
    Total: 310 calories
  • English muffin with butter and jam:
    One whole wheat English muffin (130)
    One pat unsalted butter (36)
    One tablespoon strawberry jam (40)
    Total: 206 calories
  • Breakfast sandwich:
    One whole wheat English muffin (130)
    One scrambled egg (72)
    One sausage patty (120)
    One slice American cheese (70)
    Total: 392 calories
  • Bagel with cream cheese:
    One plain bagel (206)
    One ounce cream cheese (100):
    Total: 306 calories

What’s your typical breakfast?

Five Tips To Get You Out Of Your Diet/Exercise Plateau And Reach Your Goal Weight!

Have you gotten to the point where you just cant loose any more weight? You’ve been working out for months now and you’ve lost more than 50 percent of your weight and those last 10-15 pounds are just not going anywhere and its driving you crazy. The number on the scale refuses to move…down! Don’t feel discouraged, its happens to all of us.

Just a few adjustments here and there shall help you escape that dreaded plateau that we all face when trying to achieve weight loss and live a healthier lifestyle. Follow these few tips below and you’ll be well on your way to your final goal weight.

1. WRITE IT ALL DOWN AND ADD VARIETY:

Most of the time your body have gotten use to do the same exercises, on the same day and usually at the same time. Try and mix things up every week or so. Don’t let yourself do the same exercises and routines for more than two weeks. Keep a journal of your workout routine…sets, reps, and amount of weight that you use and exercises you do should be written down. Go running/jogging, do yoga, pilates, lift weights (weight training is important for building muscle tone, therefore burning alot of calories), go hiking etc…variety is key, it shocks the body never letting yourself or your body get use to doing the same workout for too long.

2. CLEAN UP YOUR DIET/EATING HABITS:

Really pay attention to what you eat. Stay away from fried foods, soda’s, processed food e.g cured meats, fast foods, diet foods like lean cuisine etc…they are loaded with sodium. Also pay attention to your sugar intake, eliminate all white flour, white bread, white pasta etc..Eat lots of fresh fruits, vegetables, lean proteins, and high fiber, whole grains, oatmeal etc.

3. ELIMINATE THE ALCOHOL:

Alcohol adds extra calories that’s not needed in your diet. It effectively slows your metabolism and reduces your motivation to work out and diet. Its a total sabotage to your goal.

4. INCREASE YOUR WATER INTAKE:

If you are not drinking enough water during the day, your body may be retaining water, adding to the numbers on the scale. When working out on a regular basis you want to consume about half your body weight in ounces of water every day especially if you work out a lot (more if youโ€™re outside in the heat). A 145-pound woman should drink about 73 ounces of water.

5. WORKOUT MORE THAN 3 DAYS A WEEK:

Not only should you add variety, write it all down, increase your water intake, eliminate alcohol and watch what you eat…the last thing is how often are you working out? Maybe you’re not working out long enough or often enough. You want to workout, sweat and burn calories at least 30 minutes 4-5 days a week. No less than 4 days a week. If you can do something everyday that will be great just don’t do less than 4 days a week.

Hopefully these tips are helpful and you’re well on your way to finally achieving your goal weight.