Ahhhhh!!!! Lol

Hey guys! I must say I hate the scale too! It makes me so unmotivated if its the same or goes up. It makes you want to quit! Shoot! It's hard to stay motivated to work hard especially when you don't see the results fast. Well that's why taking pics and measurements help! I can fell off  lately with exercise. I need to get back on the exercise wagon and keep it moving. I know it's not going to be easy. What good thing is ever easy? Lets me different and not conform to the fat lazy minds that is within us...lol or just me! I can seat here and make excuses But what's the point? Don't get down on yourself...we are human! I promise myself I am gonna do something today! Summer is almost over and working starts back soon! Gotta get up and out and work out!!! Have fun! And wrap on the days you can't workout...it's motivational when you do!

Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect. (Romans 12:2 NLT)

Exercise from home!

Warm Up

Complete 1 set of each exercise in the warmup. Then move on to the workout. Complete 1 set of each exercise in the workout with minimal rest between exercises (enough time to set up the next exercise and have a few sips of water). Once you have completed all of the exercises listed in that workout, rest from 1-3 minutes and repeat all of the exercises again. The goal is to complete 3 rounds total.

1. 1. Leg Swings

   5 each leg, each direction

   In this exercise, you will warm up your hip muscles. If you need something for balance, hold on to a chair or place your hand on a wall.

   Step 1: Stand on 1 foot

   Step 2: Stay tall

   Step 3: Swing free leg back and forth

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   2. Hip Circles

   5 each leg, each direction

   In this exercise, you will continue to warm up your hip muscles in every direction.

   Step 1: Stand on 1 foot

   Step 2: Stay tall

   Step 3: Bend Free Leg 90°

   Step 4: Circle from hip, forward and backward

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   3. Body Squats

   5 reps

   In this exercise, you will warm up your ankles, knees and hips. Only go down as far as you can with your heels on the ground and your spine tall.

   Step 1: Place feet shoulder width apart

   Step 2: Push hips back to lower

   Step 3: Stay tall with chest

   Step 4: Keep your heels down

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   4. Drinking Bird or Single Leg Deadlift

   5 reps

   In this exercise, you will warm up your hips, core, and balance. Try not to let your body rotate as you bend forward.

   Step 1: Stand on 1 foot

   Step 2: Arms out to your sides

   Step 3: Bend from the hip

   Step 4: Keep your spine and leg straight

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   5. Sit To Crawl

   5 each leg

   In this exercise, you will warm up your butt muscles and your core. Try not to over use your arms or your back leg as you push with your front leg.

   Step 1: Sit with your knees bent 90°

   Step 2: Place hands outside of front leg

   Step 3: Push front knee into ground to lift

   Step 4: Use your arms as little as possible

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   6. Bear Stand Holds

   5 each arm/leg

   In this exercise, you will warm up your core and your shoulders. Only lift your arm and leg as little as possible, with as little shift of the body as possible.

   Step 1: Start on all fours and raise your knees

   Step 2: Keep your body still

   Step 3: Alternate raising 1 arm and opposite leg

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   7. Palm Press and Lift

   5 reps

   In this exercise, you will warm up your shoulders and your wrists. This is a safe exercise, so push somewhat aggressively as your raise your arms.

   Step 1: Stand tall

   Step 2: Push your palms together firmly

   Step 3: While pushing, bring your elbows together

   Step 4: Raise your elbows while pushing

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   8. Arm Circles

   5 each position and direction

   In this exercise, you will continue to warm up your shoulders. Try to keep your shoulders down as you circle. No shrugging!

   Step 1: Stand tall with your arms out to your sides

   Step 2: Rotate your arms in small circles

   Step 3: After circles forward, do circles backward

   Step 4: After palms down, do palms up

I smell something!

Lol i love my daughter she always says the funniest things! Her famous thing is I smell something then she makes this face....

Lol so this is my version of the boo boo face! This is to remind me that when I am sitting Down staying fat that I stink! Lol time to get up and move! Stop being a lazy bum and making excuses! It's hard because life happens! Lol shoot I'm struggling but if you don't have time try something going to post some exercises soon! Have a great Sunday!!! 

Spinach and Feta Turkey Burgers

4 Proteins  1 Fats  1 Carbs

Prep Time: 5 min

Cook Time: 20 min

Servings: 4

Delicious alternative to a regular burger!

Ingredients

1 pound ground turkey
1 egg, beaten
1 clove garlic, minced
2 ounces feta cheese
5 oz frozen chopped spinach, thawed and squeezed dry

Directions

Combine all ingredients in a bowl and mix well (using hands). Form mixture into 4 patties. 
Cook on preheated grill or in a skillet on the stove. 

These burgers already have so much flavor that there's no need for any extra cheese or a bun.

Boo-Berry Banana Smoothie

0 Proteins  0 Fats  2 Carbs

Prep Time: A minute or two

Cook Time: 

Servings: 2

Quick and delicious smoothie for breakfast, snack or even dessert! My kids named this one. lol :)

Ingredients

1 cup frozen blueberries
1 banana (I use frozen slices of banana)
6 ounces raw or organic whole fat plain yogurt
3/4 cup unsweetened coconut milk
1 Tablespoon coconut sugar or to taste (Use sweetener of choice)
1 Tablespoon ground flax seeds
1/2 cup ice cubes
OPTIONAL: Extracts, raw nuts or raw nut butter, other fruits, protein powder, cottage cheese etc

Directions

Add all ingredients to blender. Start a bit slow and then speed it up and let it all blend together so deliciously! Add another minute to the mixing to make sure it's creamy. Then....Serve and enjoy! 

Servings: 2

Chick Pea, Spinach and Chicken Itailian Sausage Fritatta

2 Proteins  1 Fats  2 Carbs

Prep Time: 10min

Cook Time: 35-40 min

Servings: 6

Bring some flavor to the dinner table:) This is by far one of my favorite Fritattas I've ever made!

Ingredients

1 small onion
1 or 2 cloves garlic, minced 
1 tbsp coconut oil (or butter) 
1 roasted red bell pepper diced
3/4 cup cooked chickpeas (garbanzo beans)
150g chicken italian sausage (2 links out of the casing)
1 tsp paprika 
2 big handfuls Spinach (about 2 oz)
5 organic Eggs Beaten
1 cup shredded raw pepper jack or colby jack cheese
sea salt

Directions

Finely chop the onion and garlic and saute in a pan with the coconut oil until soft. 

Add the diced red pepper and chicken Italian sausage, chick peas and paprika 

Saute everything until meat is cooked 

Add Spinach and keep stirring until it wilts and everything starts to blend 

Butter a 9in baking dish and pour the meat and veggie mixture in to the bottom. 

Add the shredded cheese to the beaten eggs and pour over the meat mixture. kind of lifting spots making sure it coats everything. 

Bake at 350 for 35-40 min 
Let cool slightly before serving. 
season with sea salt and serve

The last week of my summer vacay!

Hey!!! I know I'm Falling off! I have been busy getting my life together! I start back work on the 19th! Ahh! Not working with the kids just yet but still gotta get into habit of waking up early again!

Made some sugar cookies for this girls baby shower! Ahh never again!!!

Yes I made centerpieces too! This I do love doing!!! 

Well this is my life and I love it! Hope you all have been enjoying your summer! One more week until I start back working!