I know I keep raving about the doughballs and I keep making new versions. These were the best YET without a doubt. I made the pnut butter crunch doughballs again but did 1 or 2 things differently and I made a new version that was chocolate almond coconut. YUM.
Peanut Butter Crunch protein dough balls!
3/4c peanuts
2T maple syrup
1/4c brown rice syrup
1/2c oats
2T peanut butter
1/4c ground flax meal
1/2t cinnamon
1/2T chia seeds
1 large scoop of your favorite protein powder!! I prefer chocolate muscle milk light! Yum
Grind nuts in a food processor.
Add all other ingredients and turn processor on. Process until large doughball forms.
Scrape down bowl and process again. Make sure all of the ingredients are evenly distributed. It should all come together into one big ball. Roll balls in the flavored protein powder or any thing of your liking :) [If not, you should still be able to roll it into the balls.]
Roll into any size you want and store in the fridge. [If the balls seem a little too soft, refrigerate the dough before rolling.]
Saturday, June 25, 2011
Wednesday, May 25, 2011
Try these 17brain boosting foods!
A good diet improves your health, but also boosts your energy. Create a shopping list of these must-have endurance foods recommended by Dr. Mike Moreno, author of The 17 Day Diet: A Doctor’s Plan Designed for Rapid Results!!
1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.
2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communicationbetween brain cells.
4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.
5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.
6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.
7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.
8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
9. Eggs: High in the B vitamin choline, which helps with memory.
10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.
11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to yourbrain.
12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.
13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.
14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.
15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.
16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.
17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.
1. Beef, extra lean: High in iron, a mineral that improves memory, alertness and attention span.
2. Beets: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
3. Blueberries: Excellent source of antioxidants and “anthocyanins,” compounds thought to help protect brain cells from toxins, improves use of glucose in the brain, and promotes communicationbetween brain cells.
4. Broccoli: Packed with antioxidants and phytonutrients that help protect brain tissue from toxins.
5. Carrots: High in beta carotene and other natural substances that help protect brain tissue from toxins.
6. Chicken: High in tyrosine, an amino acid required for the production of the alertness chemicals dopamine, epinephrine and norepinephrine. When your brain is producing these, you think and react more quickly, and feel more motivated, attentive and mentally energetic.
7. Citrus fruits: Contain vitamin C and other antioxidants that help maintain sharp memory and help brain cells resist damage.
8. Edamame: Contains phenylalanine, an amino acid that helps relay signals from one brain cell to another.
9. Eggs: High in the B vitamin choline, which helps with memory.
10. Egg whites: High in protein, which can improve alertness by increasing levels of norepinephrine, which helps keep your brain at its sharpest.
11. Hot chilies: Contains the fiery-tasting chemical capsaicin. Capsaicin stimulates circulation, aids digestion, opens your nasal passages and, even better, sends a feeling of euphoria straight to yourbrain.
12. Legumes: Provide glucose to fuel the brain, and the fiber they contain slows the absorption of glucose, helping to maintain stable levels of energy and support alertness and concentration overtime.
13. Pork: Loaded with vitamin B1, which protects myelin, a fatty substance that helps facilitate communication among cells.
14. Romaine lettuce: High in folate, a B vitamin important for memory and nerve cell health.
15. Spinach: Packed with iron, which is involved memory, concentration, and mental functioning.
16. Tuna: Full of omega-3 fatty acids, which help build and maintain myelin.
17. Yogurt: A probiotic food that has been found in many studies to boost mental alertness.
Fitness Tips to keep up on your healthy LIFESTYLE!!!!
Fitness Tip #1
Do not skip breakfast! It will surely start you off on the wrong foot! Have a piece of fruit with yogurt, a bowl of cinnamon oatmeal.
Fitness Tip #2
Eat five meals a day. Yes! To speed up your metabolism, you should eat 3 small meals plus 2 healthy snacks! Eat every 3-4 hour!
Fitness Tip #3
Drink lots of water throughout the day. Make sure to drink non-caloric beverages. Stay away from soda, juices and creamy coffees.
Fitness Tip #4
Every meal should include complex carbs like whole wheat bread, grains etc...,lean proteins like fish, beans, chicken and healthy fats like nuts, olive oil
Fitness Tip #5
Save gas money, get fit! By cycling to work, you can burn 560 calories an hour!
Fitness Tip #6
Change up your workout routines! Surprise your muscles, you will get results and change your body!
Fitness Tip #7
Eat these foods and you will lose weight!: Eggs, chicken, spinach, celery, berries, green tea, grains, apple
Fitness Tip #8
No time to workout? Try this is quick workout at your (bedroom, living room): 20 Jumping Jacks, 20 Squats, 20 Push ups and 20 crunches. Repeat 3x
Fitness Tip #9
Stressed out? Try this: 20 minutes cycling with five minutes of bliss-inducting yoga poses. You will be feeling calm, cool and confident.
Fitness Tip #10
Not in the mood to workout? Put your workout cloths on and you already feel energized and ready for any exercise. Just do it, do not think about it.
Fitness Tip #11
Concentrate on weight training exercise for losing fat. Do not only focus on cardio, muscles are the ones which burns the fat!
Fitness Tip #12
Sleep enough. Aim for at least 7-8 hours of sleep per night. 9 hours are optimal!
Fitness Tip #13
Exercise on an empty stomach, first thing in the morning to get the quickest fat loss results.
Fitness Tip #14
Plan your meals for the week. On Sunday prepare your meals for the week, pack meals in advance.
Fitness Tip #15
Watch yourself in the mirror and pictures, not your weight scale. As you gain muscle mass you will put weight on, but you look lean and toned.
Wednesday, January 26, 2011
Footsteps to your OWN PATH!!
People often say that thoughts become things- but questions are what help determine our thoughts.
Successful people simply ask better questions. If you ask better questions, you get better answers. When you have better answers, you make better decisions. Better decisions lead to better results.
The quality of your life improves.
Now, you may be thinking, "ok that makes sense, but how do I do this?"
You have often heard the suggestion or saying "ask and ye shall receive." It's true.
Think for a second about something you want and what you are willing to do to get that.
Maybe ask a question that will put you in a better mood in an instant- what are you happy, proud, grateful, excited about?
Once you are in a better mood you can then really start to focus on what you want.
Once you are in a better mood you can then really start to focus on what you want.
An Exercise/Process To Help You Ask Better Questions:
- Set out to ask four questions about that thing that you want.
- What is in your way?
- How are you limiting yourself?
- What can get you to that goal?
- Who can help you?
Asking questions can get you anything you want. When you ask the right questions, and write them down you then have a plan. When you have a plan, you have instantly increased the odds that you will get what you what. Or at a minimum you will have increased your belief in your ability to get what you want. YOur focus is to help you gain hope, increase your optimism. What is interesting about this focus is that you can get to this point, and start nurturing this, without sticking to a stringent plan.
It is A GREAT place to be, and WORTH the work it takes to get there.
People have responded to this concept, and really embraced it. If you think about it, so many traditional diet approaches are aSkin to push a beach ball under water. Obviously the ball will bounce right back up .But when you think in terms of the journey, you break it down into a small series of adjustments. Start making small footprints in that journey and you will create your own clear path...
Tuesday, January 18, 2011
DIET FRIENDLY CHICKEN RECIPES
Fresh Ideas for Chicken
Low in fat and calories, chicken is many cooks’ go-to protein when preparing diet-friendly dinners. And its mild flavor makes it extremely versatile in the kitchen. If you’re looking for new delicious ways to cook chicken,
Low in fat and calories, chicken is many cooks’ go-to protein when preparing diet-friendly dinners. And its mild flavor makes it extremely versatile in the kitchen. If you’re looking for new delicious ways to cook chicken,
Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard
4 servingsActive Time: Total Time: 
INGREDIENTS
- 1 cup fresh blackberries or raspberries, finely chopped
- 1 1/2 tablespoons whole-grain mustard
- 2 teaspoons honey
- 1 pound chicken tenders, cut in half crosswise (see Tip)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons cornmeal
- 1 tablespoon extra-virgin olive oil
PREPARATION
- Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
- Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
- Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.
TIPS & NOTES
- Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”
NUTRITION
Per serving: 184 calories; 5 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.Curried Chicken Pitas
4 servings
Active Time: Total Time:
INGREDIENTS
- 6 tablespoons nonfat plain yogurt
- 1/4 cup low-fat mayonnaise
- 1 tablespoon curry powder
- 2 cups cooked, cubed chicken breast (see Tip)
- 1 ripe but firm pear, diced
- 1 stalk celery, finely diced
- 1/2 cup dried cranberries
- 1/4 cup sliced or slivered almonds, toasted (see Tip)
- 4 4- to 5-inch whole-wheat pita breads, cut in half
- 2 cups sprouts
PREPARATION
- Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
- Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days.
- Tip: If you don’t have cooked chicken, poach about 12 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
- To toast sliced or slivered almonds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION
Per serving: 323 calories; 7 g fat (1 g sat, 3 g mono); 58 mg cholesterol; 41 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 352 mg sodium; 372 mg potassium.
Stir-Fried Spicy Chicken Tenders
4 servings, 1 cup eachActive Time: 
Total Time:
INGREDIENTS
- 1 teaspoon sugar
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon cayenne pepper
- 1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
- 1 tablespoon canola oil
- 1 16-ounce package frozen bell pepper and onion mix
PREPARATION
- Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight.
- Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot. Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.
TIPS & NOTES
- Make Ahead Tip: Prepare through Step 1 up to 1 day ahead.
NUTRITION
Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 8 g carbohydrates; 1 g added sugars; 28 g protein; 2 g fiber; 392 mg sodium; 292 mg potassium.
4 servings
Active Time:
Total Time:
INGREDIENTS
- 1 cup fresh blackberries or raspberries, finely chopped
- 1 1/2 tablespoons whole-grain mustard
- 2 teaspoons honey
- 1 pound chicken tenders, cut in half crosswise (see Tip)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 3 tablespoons cornmeal
- 1 tablespoon extra-virgin olive oil
PREPARATION
- Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
- Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
- Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.
TIPS & NOTES
- Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”
NUTRITION
Per serving: 184 calories; 5 g fat (1 g sat, 3 g mono); 67 mg cholesterol; 9 g carbohydrates; 3 g added sugars; 26 g protein; 2 g fiber; 452 mg sodium; 70 mg potassium.
Curried Chicken Pitas
4 servings
Active Time: Total Time:
INGREDIENTS
- 6 tablespoons nonfat plain yogurt
- 1/4 cup low-fat mayonnaise
- 1 tablespoon curry powder
- 2 cups cooked, cubed chicken breast (see Tip)
- 1 ripe but firm pear, diced
- 1 stalk celery, finely diced
- 1/2 cup dried cranberries
- 1/4 cup sliced or slivered almonds, toasted (see Tip)
- 4 4- to 5-inch whole-wheat pita breads, cut in half
- 2 cups sprouts
PREPARATION
- Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
- Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate the salad (Step 1) for up to 2 days.
- Tip: If you don’t have cooked chicken, poach about 12 ounces chicken breast for this recipe. Place boneless, skinless chicken breast in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
- To toast sliced or slivered almonds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
NUTRITION
Per serving: 323 calories; 7 g fat (1 g sat, 3 g mono); 58 mg cholesterol; 41 g carbohydrates; 0 g added sugars; 27 g protein; 6 g fiber; 352 mg sodium; 372 mg potassium.
Stir-Fried Spicy Chicken Tenders
4 servings, 1 cup eachActive Time:Total Time:
INGREDIENTS- 1 teaspoon sugar
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/4 teaspoon cayenne pepper
- 1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
- 1 tablespoon canola oil
- 1 16-ounce package frozen bell pepper and onion mix
PREPARATION
- Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight.
- Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot. Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.
TIPS & NOTES
- Make Ahead Tip: Prepare through Step 1 up to 1 day ahead.
NUTRITION
Per serving: 196 calories; 5 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 8 g carbohydrates; 1 g added sugars; 28 g protein; 2 g fiber; 392 mg sodium; 292 mg potassium.
TRY THIS ROUTINE TO START BURNING THOSE CALORIES!!!
These moves will help you not only lose fat but also get a sleeker body and boost calorie burn all day long—thanks to extra muscle. Each one calls on multiple muscles so that your body burns more calories than if it were doing a single-focus exercise like biceps curls. Plus, every move is designed to shape your muscles, improve your posture, and build your core, so even everyday activities become easier to do. I put this routine together and added pictures to help with a visual demonstration! Get moving!
Alternating overhead squat
(for legs, core, shoulders)
Stand with feet shoulder-width apart, toes slightly turned out, and hold a dumbbell in each hand. Keeping your spine lengthened and core engaged, squat down, pressing hips back. At the same time, press a dumbbell overhead and reach the other toward the floor. Return to starting position. Repeat squat with opposite arm; that’s 1 rep. Do 2–3 sets of 8–15 reps
Stand with feet shoulder-width apart, toes slightly turned out, and hold a dumbbell in each hand. Keeping your spine lengthened and core engaged, squat down, pressing hips back. At the same time, press a dumbbell overhead and reach the other toward the floor. Return to starting position. Repeat squat with opposite arm; that’s 1 rep. Do 2–3 sets of 8–15 reps
Side plank with rear dumbbell fly
(for core, shoulders)
Position body with left (bottom) leg bent, right (top) leg extended, left hand under left shoulder. Body should be in a straight line with hips lifted and shoulder pressing away from your ear. Hold a dumbbell in right hand, arm hanging straight down from shoulder. Holding body still, arc weight out and up until right hand is directly above shoulder. Squeeze backs of shoulder muscles for 1 count, then slowly lower arm to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets.
Position body with left (bottom) leg bent, right (top) leg extended, left hand under left shoulder. Body should be in a straight line with hips lifted and shoulder pressing away from your ear. Hold a dumbbell in right hand, arm hanging straight down from shoulder. Holding body still, arc weight out and up until right hand is directly above shoulder. Squeeze backs of shoulder muscles for 1 count, then slowly lower arm to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets.
Lunge row and press
(for legs, core, back, shoulders)
Stand with feet together. Hold weight in right hand by shoulder, elbow bent. Lunge forward with left leg, bending knees while rotating torso and lowering weight down toward left ankle. Push off left foot to return to start position while pulling hand back to shoulder height. Push dumbbell straight up. Return to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets
Stand with feet together. Hold weight in right hand by shoulder, elbow bent. Lunge forward with left leg, bending knees while rotating torso and lowering weight down toward left ankle. Push off left foot to return to start position while pulling hand back to shoulder height. Push dumbbell straight up. Return to starting position. Do 8–12 reps, then switch sides and repeat. Do 2–3 sets
Bird dog
(for upper back, butt, core)
Get down on all fours. Keeping abs engaged, lift right arm and left leg so they’re in line with torso; reach hand and foot away from each other. Hold for a moment (don’t let belly sag); return to starting position. Repeat with opposite arm and leg; that’s 1 rep. Do 2–3 sets of 8–15 reps
Get down on all fours. Keeping abs engaged, lift right arm and left leg so they’re in line with torso; reach hand and foot away from each other. Hold for a moment (don’t let belly sag); return to starting position. Repeat with opposite arm and leg; that’s 1 rep. Do 2–3 sets of 8–15 reps
Alternating dumbbell fly
(for chest, core)
Lie on back with legs lifted, knees bent to 90 degrees. Hold a dumbbell in each hand directly over chest with palms facing each other, elbows slightly rounded (as if hugging a tree). Without moving your torso, slowly lower the left dumbbell to the side; at the same time, exhale and brace your abs to prevent the opposite shoulder from lifting. Keeping the elbow soft, bring the hand back to starting position. Repeat with opposite arm; that’s 1 rep. Do 2–3 sets of 12 reps.
Lie on back with legs lifted, knees bent to 90 degrees. Hold a dumbbell in each hand directly over chest with palms facing each other, elbows slightly rounded (as if hugging a tree). Without moving your torso, slowly lower the left dumbbell to the side; at the same time, exhale and brace your abs to prevent the opposite shoulder from lifting. Keeping the elbow soft, bring the hand back to starting position. Repeat with opposite arm; that’s 1 rep. Do 2–3 sets of 12 reps.
Curtsy lunge and press back
(for legs, hips, thighs, core)
Stand with feet hip-distance apart, weight in each hand, arms hanging by sides with palms facing in. Step right foot diagonally behind left, bending knees to squat down while keeping hips facing front. Keeping abs tight, hinge body forward, pressing hands back and up, rotating palms toward ceiling and pulling shoulders open. Return to starting position, and repeat on opposite side; that’s 1 rep. Do 2–3 sets of 12–15 reps.
Stand with feet hip-distance apart, weight in each hand, arms hanging by sides with palms facing in. Step right foot diagonally behind left, bending knees to squat down while keeping hips facing front. Keeping abs tight, hinge body forward, pressing hands back and up, rotating palms toward ceiling and pulling shoulders open. Return to starting position, and repeat on opposite side; that’s 1 rep. Do 2–3 sets of 12–15 reps.
More training tips
Do this 20-minute routine 2–3 times per week on nonconsecutive days, keeping these tips in mind:
•Warm up by doing arm swings, shoulder circles, marches, squats, jumping jacks, etc. for 5–10 minutes.
•When a move calls for dumbbells, select a weight (5–15 pounds) that’s heavy enough to tire your muscles within 8–15 reps.
•Cool down by stretching your quads, butt, hamstrings, lower back, chest, and shoulders.
Once you’re good with these moves, try them in a circuit format: Do 1 set of each with no rest in between, then jump rope or do other cardio for 2–5 minutes; repeat for a second or even third set. The intervals will up your calorie burn even more. Hope this can help!
•Warm up by doing arm swings, shoulder circles, marches, squats, jumping jacks, etc. for 5–10 minutes.
•When a move calls for dumbbells, select a weight (5–15 pounds) that’s heavy enough to tire your muscles within 8–15 reps.
•Cool down by stretching your quads, butt, hamstrings, lower back, chest, and shoulders.
Once you’re good with these moves, try them in a circuit format: Do 1 set of each with no rest in between, then jump rope or do other cardio for 2–5 minutes; repeat for a second or even third set. The intervals will up your calorie burn even more. Hope this can help!
****If you would like a complete guide to a workout daily you can also check out Fighter Workouts for Fat Loss for Women!
Advanced Fighter Workouts are going to blow your mind. With the extra level of challenge and variation, you'll never get bored - and that's the key for you to maintain your lean toned sexy body forever. The fighter workout cardio program is the cardio program you can do any place at any time, with or without equipment. You'll cut your cardio time in half, and get twice the results. cHeck AND SEE IF THIS WORKS FOR YOU :)
Monday, January 17, 2011
Goal. What is your'S?
Today's Tip Of The Day is to write down a goal, really think about it and
make it personal. This might sound very basic, but we find that revisiting
make it personal. This might sound very basic, but we find that revisiting
a goal that you deeply want helps immeasurably. When you tap into what
you really want, this helps lay a foundation of very effective, longer term
motivation.
Thursday, January 13, 2011
TIP OF THE DAY :)
Today's core idea and tip is the very important idea that one generally gets
what they expect, not what they simply want. Take a second to think about
a goal that you have, and then ask yourself if you truly expect to reach it.
It has been my experience that many people see a huge difference between what
they want- their desire - and what they expect to happen. Do you want to lose
30 pounds but you've only lost 5 pounds over and over again? If you want to dig
deeper into this idea then take the time to visually and mentally write/ think it out. In my experience, the more thorough the planning, the more successful the outcome.
You must focus on what you can control versus
what you cannot control.
because your mind actually is an amazing problem solver.
Your capable mind, the thing that solves problems and takes
care of things every single day tries to solve all the problems,
including the ones that it has NO CONTROL over.
I want you to pick one thing you can control and focus on only what you CAN control.
This helps you break down the all or nothing thinking and helps you realize, ok, I can control this one thing. You will get some confidence about changing a situation and your brain says, "Ok, I did something about that. I can do something about this!"
As you build one win on top of another, by focusing on the things you can control, your thinking becomes reprogrammed and instead of thinking in black or white, it begins to think in the shades of gray.
You begin to understand by focusing on the things you can control, you
can win one step at a time.
This helps you break down the all or nothing thinking and helps you realize, ok, I can control this one thing. You will get some confidence about changing a situation and your brain says, "Ok, I did something about that. I can do something about this!"
As you build one win on top of another, by focusing on the things you can control, your thinking becomes reprogrammed and instead of thinking in black or white, it begins to think in the shades of gray.
You begin to understand by focusing on the things you can control, you
can win one step at a time.
Comfort foods made HEALTHY!!!!
Craving something salty, cheesy, greasy, or generally evil? Save yourself the guilt and whip up one of the good-for-you versions of your favorite bad-for-you recipes. With healthy recipes for chocolate chip cookies, macaroni and cheese, and even brownies :)
3-ounce chicken breast (or use rotisserie chicken, skin removed)
1 1/2 teaspoons pure vanilla extract
1 teaspoon salt
Macaroni and Cheese
2 1/2 cups dried radiatore, rotelle, or elbow macaroni (8 ounces)
2 cups reduced-fat (2 percent) milk
2 tablespoons all-purpose flour
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon black pepper
1/2 cup shredded cheddar cheese
1/2 cup American cheese, cubed
1/2 cup coarsely crushed seasoned croutons
2 tablespoons finely shredded parmesan cheese
Make it: Preheat the oven to 350 degrees F. Cook pasta according to package directions; drain and return to pot.
Meanwhile, in a large screw-top jar, combine 1 cup of the milk, flour, mustard, salt, and pepper; cover and shake until combined. Pour into a medium saucepan. Stir in remaining 1 cup milk. Cook and stir over medium heat just until bubbly. Reduce heat to low. Add cheddar cheese and American cheese, stirring until melted. Pour sauce over pasta, stirring until combined. Spoon into a 1-1/2-quart casserole.
Bake, covered, for 15 minutes. In a small bowl, stir together croutons and Parmesan cheese; sprinkle over casserole. Bake, uncovered, about 5 minutes more, or until heated through. Let stand 5 minutes before serving.
****FOR EXTRA NUTRITION: ADD in your favorite vegetables steamed to put in some more health benefits!!!
Baked Potato with Chili and Cheese
1 medium potato
1 cup frozen broccoli florets
1 cup canned vegetarian chili or turkey chili with beans
1/4 cup shredded low-fat cheddar cheese
Make it: Wash potato, prick it two or three times with a knife, and microwave for 10 minutes, turning once. Heat broccoli and chili in a microwave or on stovetop. Top cooked potato with warm chili and broccoli. Sprinkle with cheese.
Spinach and Goat Cheese Pizza
2 whole-grain flatbreads (If Gluten Free then find a rice bread or pre maid gluten free pizza dough)
1/2 cup pizza sauce
2 tablespoons dried oregano
1 cup baby spinach
1/4 cup goat cheese
2 tablespoons pine nuts
Make it: Preheat oven to 350 degrees F. Bake flatbread for 7 minutes. Spread pizza sauce on flatbread and top with oregano, spinach, goat cheese, and pine nuts. Bake an additional 12 to 15 minutes.
BBQ Chicken Sandwich
2 tablespoons barbecue sauce
3-ounce chicken breast (or use rotisserie chicken, skin removed) 2 cups baby spinach
1/2 cup shredded carrots
2 tablespoons slivered walnuts
2 tablespoons balsamic vinaigrette
1 whole-grain hamburger bun, toasted
Make it: Brush barbecue sauce on chicken and bake or grill until it reaches 165 degrees F. (To save time, use rotisserie chicken, skin removed.) Toss spinach, carrots, and walnuts with dressing. Put chicken on toasted bun; serve with salad.
Big Fudgy Bittersweet Brownies (My favorite!!!)
1 large egg
1 egg white
3 tablespoons plain nonfat yogurt
1 1/2 teaspoons pure vanilla extract 1 1/2 cups sugar
1/3 cup canola oil
1/2 teaspoon sea salt
1/4 cup unsweetened cocoa powder
3 ounces high-quality unsweetened baking chocolate, chopped
1/3 cup unbleached all-purpose flour
1/3 cup buckwheat or presifted whole wheat flour
Make it: Preheat oven to 375 degrees F. Lightly coat an 8-inch-square nonstick baking pan with cooking spray. In a small bowl, whisk together egg, egg white, yogurt, and vanilla extract; set aside.
In a small saucepan, combine sugar, oil, salt, and 3 tablespoons water, stirring constantly for 3 minutes on medium-high heat. Remove from heat; stir in cocoa and chocolate until chocolate melts, then add egg mixture. Add all flour, stirring until batter is smooth.
Pour batter into baking pan. Bake 25 minutes, or until top is firm. Cool completely in pan on rack. Cut into squares.
Chocolate Chip Cookies
2 1/4 cups flour
1 teaspoon baking soda
1 teaspoon salt 1 1/2 cups canola oil
3/4 cup brown sugar
3/4 cup granulated sugar
1 tsp. vanilla extract
2 eggs, beaten
2 cups semisweet chocolate chips
1 cup chopped pecans
Make it: Preheat oven to 375 degrees F. In a bowl, combine flour, baking soda, and salt. In another bowl, beat together oil, sugars, and vanilla until creamy. Beat in eggs. Gradually add flour mixture. Stir in chocolate chips and nuts. Roll into small balls; flatten slightly onto an ungreased cookie sheet. Bake 9 to 11 minutes, or until edges are golden brown. Freeze the extras.
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