Fitness · Uncategorized

Feel The Burn – Booty & Abs

abs-and-booty

Combining a good booty and ab workout? Ahhh yes, thank you!  I would venture to say they are my two favorite muscle groups to work. Getting that perfect burn I tend to struggle towards with other muscles groups (ahem those darn arms and shoulders) seems so much more satisfying in that booty and those abs (o.k. well the lower abs might be a bit of a struggle for me after 2 kids) . So guess what today was? Yes! Booty & Abs! I like to mix up my workouts each time so here is a run down of my workout today.

Reps for each – 3 sets of 15 reps. Two ways you can run through these. Do one set of each exercise and then start over 3 times or you can do all three sets of one exercise with 30 seconds of rest in between. What did I do? I did one set of each exercise with a little cardio between each set. See below.

Deep weighted Squats – 1 set of 15 reps. Feet hip distance apart, weights at your shoulders, lower that tush to the ground as low as you can go and then squeeze everything as you stand back up. What have I learned with these? The lower the better. Do you know how you can strengthen those muscle groups to get you lower? Besides trying to get a little lower each time you do these, squeeze the tush and those hamstrings every time you come up and increase those weights as you get stronger.

CARDIO TIME – Burpees. To love ’em is to hate ’em but man are they effective! 30 seconds. Come on you got this!

Plank knee to elbows – 15 reps on each side. In plank position bring your right knee in (keeping that plank position and that body in a straight line) to your right elbow. Extend right leg back out into plank and bring the left knee into the left elbow and then extend that leg back out. If you need to modify this move bring those knees down to the ground to start; as you get stronger keep one knee to the ground and try extending just one leg out until you are strong enough to get into a full plank position.

CARDIO TIME – Jumping Jacks. Basic? Yes? Heart rate rocking? Yep. 30 seconds baby!

Pikes– 3 sets of 15. You can use paper plates or two kitchen towels if you do not have an ab dolly. In plank position slide those feet in towards your chest while keeping your legs straight. You are just extending that booty up in the air. Bring your legs back out into plank and repeat.

CARDIO TIME – High knees. 30 seconds. You will get through it I promise!

Plie squat pulses – 3 sets of 15 reps. O.k. let me walk you through this one. Get into a wide stance with the heels off the grounds (tipy toes), feet pointing outward and squat down as low as you can. Come up just halfway and then back down pulsing through each rep.

CARDIO TIME – Jump squats. Make sure you squeeze that tush when you jump up and land soft on those feet. 30 seconds and you are almost there!

Weighted Russian twist – 3 sets of 15 reps. And no you cannot take a shot of vodka after this move. Get it? No? O.k. bad joke…. sit on your tush with knees bent and feet on the ground. Grab a weight and hold it in front of you. Lift those legs up off the ground, lower that back slightly behind you to get those muscles engaged and twist from side to side. For a modification you can keep those feet planted on the ground.

CARDIO TIME – Running man. Not the dance but hey if you want to do the dance you’ve gotten this far so go right ahead and kill those dance moves! Or you can get into plank and run those feet and knees in towards that chest.

AND REPEAT 3 TIMES

That was AMAZING! I had a great time, worked my booty and abs out, and now I’m ready for a smoothie and a shower!

-Yesenia

Food · Uncategorized

Thursday Seven… 7 Low Calorie Cocktails

With summer approaching so do the sugary refreshing cold cocktails. Check out these mouth-watering low-calorie cocktails inspired by Shannon Rosenberg on Buzzfeed.

 

  1. Watermelon Mojito

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peanutbutterandpeppers.com
A refreshing cocktail with a mix of watermelon, rum, club soda, and mint.
Ingredients. Click for recipe.

The-Paloma-3

bsinthekitchen.com

A mouth-watering blend of grapefruit, lime, and tequila. Swapping out the tequila with vodka is an option. Salt or sugar the rim for an added delight. Click for recipe.

3. Blueberry Mint Fizz

Blueberry-Mint-Fizz

waitingonmartha.com

Crisp and refreshing a blend of blueberry soda, St. Germain, soda, mint and blueberries. Click for recipe.

4. Yves St. Laurent St. Germain Cocktail

YSL-St.-Germain-Cocktail-BoulderLocavore.com-274p.jpg

boulderlocavore.com

An elegant mix of dry white wine or Champagne, St. Germain, and Sparkling Water or Club Soda. Click for recipe.

5. Tequila Cocktail

yummy-tequila-drink-cocktail-recipe.jpg

lovemaegan.com

With Cinco De Mayo just around the corner this delicious cocktail will have your taste buds jumping for joy. Made with Agave Silver Tequila, Pure Coconut Water with Pineapple, Fresh Green Apples, Fresh Mint, Ice, and finished with a Lime Flavored Cocktail Rimming Sugar. Click for recipe.

6. Fresh Grapefruit GreyhoundGrapefruit-Greyhound.jpg

camillestyles.com

Perfect for a garden party this cocktail features just 3 easy ingredients. High quality vodka, freshly squeezed grapefruit, and club soda. Click for recipe.

7. Skinny Summer Cocktail

Skinny-Summer-Cocktail-3.jpg

simplegreenmoms.com

Looks just about too pretty to drink. Throw some Pellegrino Sparkling Mineral Water, lemons, liquid Stevia, Ice, Organic blueberries, Organic strawberries and your fave vodka together to get this summer must have. Click for recipe. 

I would venture to say I am all set to bring on the cookouts and all things summer with these amazing and refreshing cocktails to choose from.

-Yesenia Whipple

 

 

Food

Parmesan Garlic Zucchini Chips

zucchini-ck-1087041-x

I have been dying to try these chips and I cannot believe it took me so long to make. The recipe is so easy and the worst part about making these is the amount of time it takes for them to cook.  While you breathe in the delicious smell coming from your oven you can rejoice in the fact that these zucchini chips will only run you 60 calories for about 20 chips.

PREP TIME: 10 mins

COOK TIME: 30 mins

TOTAL TIME: 40 mins

INGREDIENTS

  • ¼ cup dry whole wheat breadcrumbs
  • ¼ cup grated fresh Parmesan cheese
  • ¼ teaspoon seasoned salt
  • ¼ teaspoon garlic powder
  • ⅛ teaspoon freshly ground black pepper
  • ¼ cup unsweetened almond milk (you could also use skim milk)
  • 2½ cups (1/4-inch-thick) slices zucchini
  • Cooking spray

INSTRUCTIONS

  1. Preheat oven to 425 degrees.
  2. Combine first 5 ingredients in a medium bowl stirring with a whisk.
  3. Place milk in a shallow bowl. Dip zucchini slices in milk and dredge in breadcrumb mixture.
  4. Place coated slices on an oven proof wire rack coated with cooking spray; place rack on a baking sheet.
  5. Bake for 30 minutes or until browned and crisped.

-Yesenia Whipple


Uncategorized

The Thursday Seven… 7 Ways To A Healthy Dinner Out

healthy eats thursday seven series

I cannot believe The Thursday Seven is upon us already! This week I took a topic I could literally write a book on. I think I might have had 20 ways to keep it healthy before stopping myself (I could have gone on) and shrinking my list down to seven!

No matter where you are in your health and fitness journey going out to eat can sometimes be a daunting, anxiety filled, and stressful process. Trying to stay on a healthy balanced diet with temptation filled menus can make a hermit out of anyone. Here is a list of 7 ways you can stay on track and still enjoy a night out.

1. Avoid big chain restaurants and fast casual restaurants where food is remade and shipped in. These foods are pumped with high levels of preservatives, sodium, and who knows what else! Look for scratch kitchens where you can customize your order.

2. If you plan on bread skip dessert, if you plan on dessert skip the bread. For dessert try a healthier option like fruit with whipped cream.

3. Ask for a box with your meal and box up half of your meal if the portions are large. Better yet ask if they can box half for you prior to bringing out the food that way you will not be tempted when you see your entree in all it’s delicious glory.

4. Stick to small plates or an appetizer or two depending on the size and a healthy side like steamed veggies, side salad, or baked sweet potato (be careful on those toppings).

5.Stay away from creamy dressings. Look for vinaigrette options, oil and vinegar, and ask for these on the side.

6. Look for protein that is or can be broiled or grilled. Ask they go light on the salt when seasoning and if you are feeling really confident ask for your chicken or fish to be broiled in water.

7. Take a look at the menu prior to arriving so you have an idea of what their healthy options are. I always find this to be extremely helpful. At times this will take certain restaurants off the list of where to go. There is nothing worse than getting to a restaurant and realizing it is of a certain cuisine where absolutely everything is fried, contains cheese, loaded with carbs etc…if there are absolutely no healthy alternative skip this place. Stay away! Unless you are on a treat day and are o.k. with those options for that given day.

BONUS: Be careful when attending events that consist of buffets and h’ordeuvres. This scenario is a perfect example of when to eat a snack or an entire dinner at home prior to. This is especially hard for me and if I could ask my husband to tape my mouth shut while attending without looking absolutely ridiculous and not being able to talk to anyone I totally would.

I love talking about all things health and fitness so PLEASE comment with any questions, tips, or Thursday Seven topic ideas.

-Yesenia Whipple

Fitness

The Stairs To A Healthier Body!

stair-climbing

What is an activity that can be incorporated in virtually everyone’s lifestyle? Well there are many. One of my favorites is taking the stairs on the way up or down. Whether you purposely find a set of stairs to climb or choose the office or high-rise set of stairs you can take advantage of an activity that will help you lose and maintain weight loss.

According to Livestrong.com “Doctors also recommend stair climbing as an ideal way to improve your energy, increase the function of your immune system and lower your risk for diabetes, high blood pressure, osteoporosis and heart disease.” Furthermore “Harvard Medical School reports that stair climbing is an effective way to lose weight and keep it off, since people who walk up stairs, even at a slower pace, burn calories three times faster than when walking at a faster speed on a normal surface.”

Fitness experts say 30-60 minutes of aerobic activity 3-5 days per week provides for most optimal health benefits. So why not add some diversity into that activity by adding some stair climbing.

If you have any cardiovascular conditions, or injuries involving your ankles, knees, or hips be sure to consult your doctor. And as always make sure to wear appropriate footwear.

So grab a friend, find an awesome set of stairs, and climb away!

-Yesenia Whipple

Fitness

A side of none of that please!

Squats won't make you look manly... but they will give you a nice ass I love her thighsImage credits: Fitness Magazine/Pinterest

You know those foods you absolutely know 100% are bad for you and well you need to give up or modify? Yes yes we know what those are. It’s the first thing we naturally cut out of our diet if we want to lose some lb’s and get fit and healthy. Then there are the foods that we know are probably not the greatest but we don’t consume them in large quantities or every single day numerous times a day so we say “ah the heck with it; it’s fine”… right? WRONG! I am GUILTY and FAMOUS for this! O.k. well maybe far from famous but you get the point. Those foods add up fast and can make the difference between hitting a plateau, getting rid of that access fat, and/or shredding those last few pounds or gaining that sleek toned physique.

Body Rock published a great list of these every day foods (like coffee creamer and ketchup? Noooooo! Yep!) we don’t even think would make a big impact; yet they do! Check it out: 15 Unhealthy Foods You Should Never Eat If You Are Serious About Fat Loss

-Yesenia Whipple

Fitness · Food

Pre and Post Workout Snack Tips

Hi everyone!

Eating healthy and working out go hand in hand. However, do you know what the best foods to eat before and after working out are? I did some research and found some great tips on this topic so of course I wanted to share.

One of the things I discovered is how important it is to eat before a workout. According to Livestrong when you eat prior to working out you will not only maximize your workout, you will also increase your energy levels throughout the day. Our bodies need enough nutrients to carry us through not only pre workout but also during and post. Your immune system will operate at its optimum level and your blood sugar levels will be balanced all day.

Some great tips to try to establish into your routine are:

banana oatmeal

  • Morning workouts: eat something within 30 minutes of waking up. This will rev up your metabolism. Some good eats are banana, small portion of oatmeal, non-fat plain yogurt. Try to choose foods that are low in fat and fiber for pre-morning meals.

apples and peanut butter

  • Afternoon workouts: If you are like me I am always ready for an afternoon snack. So if you also tend to work out in the afternoon try eating a small portion of oatmeal, apple slices or banana with peanut butter. A small bowl of vegetable soup is also a great option.

shakeo

  • Post workout: You should eat at least 30 minutes after you work out. This will prevent your body from burning muscle. Protein should be your go to. Protein shakes my favorite being my delicious Shakeology, raw almonds, and hard-boiled eggs are great to consider.

small meals

  • Eating small meals every 2-3 hours will maintain a sustained balance of nutrients and energy; in turn charging your metabolism to run at its best. This will also keep your hunger levels at bay so you do not end up overeating when it’s time for your next meal.

water

  • As for water, it goes without saying hydration is just as important as feeding your body the right foods. You should drink ½ of your body weight in ounces every day. Not only does your body need water to operate, but it also needs to be replenished of the water you sweat out during a workout.

What are some of your favorite snacks for pre and post workouts?

-Yesenia Whipple