HIGH PROTEIN CHOCOLATE PEANUT BUTTER BALLS!

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• After a long workout- this is a great recovery and tasty snack using HERBALIFE FORMULA1 CHOCOLATE MIX ...
• BEST CRUNCH BUTTER BALLS
• ½ Cup Natural Peanut Butter
• ½ Cup Raw Honey
• ½ Cup chocolate HERBALIFE FORMULA1 CHOCOLATE MIX 
• 1 Cup Fresh Toasted Wheat Germ
• 1 Cup Chopped Roasted Peanuts

• 1 Cup Chopped Fresh Sunflower Seeds
• Mix, roll into balls and dust with coconut and/or finely chopped nuts.

BALANCE/LIFESTYLE/SMILES

Ok you guys I decided I HAVE been GONE FOR WAY TO LONG. I felt lost and empty and didn't know which direction my life was going. I have found my niche and  passions in life. I absolutely love health, fitness and good nutrition- In which I can benefit myself and help others. I recently decided to become a brand ambassador and independent distributor for Herbalife. You are always weary about company's like these but I had to try the products myself and I absolutely love them and recommend them to people 100%. I'm not writing this post to be salesy or make people buy through me, but I genuinely feel since I have started on the products my energy has increased, I feel more healthy, and my complexion and skin feel great. My favorite is the Formula1 chocolate protein mix- tasted delicious. I workout a lot so of course the extra added nutrition and protein my body needs- that includes 20 vitamins, minerals, essential Nutrients, and 17 grams of protein and healthy Fiber. As well as, our Herbal Tea Concentrate, another favorite- which is full of 3 natural green teas, which improves mental alertness, aiding in weight loss, and with its thermo-genic additives, it automatically burns 80 calories to rev up your metabolism. I love it! Not to mention I have guilty pleasures for sweets. Now to fulfill these cravings I use many chocolate formula1 protein mix into brownies and muffins and cut out all the sugar and oils! Delicious nutritoous treats. These truly have made me feel to my full health potential, not to mention all my friends and family are on the products. It's about balance and lifestyle. I struggled with body image for years and finally found that I was depriving my body of missing nutrients. I am here to help on a daily basis on nutrition, fitness and health tips- including workout of the day, recipes of the day and anything else that involves this crazy life to feel sane! If you have any question remember to always e mail me! I'm back and hope anyone feels the support and love they need! 

Peanut butter protein balls! Excellent tasty snack!

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.]

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.

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.

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.

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... 

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,

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

4 servings

Active Time: 20 minutes

Total Time: 20 minutes

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

1. Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.
2. Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).
3. 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: 15 minutes                                   

Total Time: 15 minutes

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

  1. Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
  2. 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 each

  Active Time: 15 minutes

  Total Time: 30 minutes (including 15 minutes marinating 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

  1. 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.
  2. 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

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.

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

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

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.

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.

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!

****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 :)