Sweet Potato Muffins...

I was in need of a little snack that my kids would enjoy eating in place of cookies and treats...and not feel like they were too healthy:)  I have made these little muffins 3 or 4 times now and so far they get gobbled up super fast.  I think they are yummy as well:)

 

 1 Sweet Potato (cooked and peeled)

2 cups whole wheat flour (I did 1 cup whole wheat and 1 cup oatflour)

1 tsp baking soda

1/2 tsp salt

1 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp ginger

1/4 tsp ground cloves

1/4 cup oil (I actually prefer to use applesauce)

2 eggs

1 tsp vanilla

6 oz greek yogurt

  

Add-in options-  

I added shredded coconut, but think walnuts would be amazing.  And if you want a little treat add some dark chocolate chips.

Mix the dry ingredients first then dump in the wet ingredients.  I made them in mini muffin tins because my kids think mini food tastes better.  It made 24 mini muffins.  

Cook for about 10 minutes at 350 degrees. 

Healthy, Easy, Yummy!

Lunge For a Better Booty:)!

So I have always known that lunges are awesome and do the booty some good, but last Thursday I used the Smith Machine during part of my leg workout and I got a burn like never before!  I got my leg workout from this FB page that I follow.  

From talking to friends it seems that most girls are afraid of venturing over to the free weight part of the gym.  Ladies no need to be scared!!!  Weights are your best friend when it comes to building a better physique.  The weightroom is not just for the big boys.  You are going to want to try these exercises the next time you hit up the gym....

Above is a basic lunge.  You execute it just like a regular lunge paying attention to form and technique.  Choose a weight that challenges your legs.  You should be able to do about 12 reps with good form and the last one should be HARD!  Don't be afraid of the burn.  It is a good thing:). 

Maybe you are a regular gym goer already and want to take it up a notch.  Check out the addition of the knee lift in this video.  I think this will be what I do this week.

And here is a more advanced move.  I wouldn't suggest this for someone just getting use to the weights.  It is better to focus on form before you start getting fancy.  I bet this one is a killer!  

Show your booty some love and get to lunging!!!

A New Twist on Greek Yogurt

I came across this snack idea the other day when flipping through a RedBook magazine while waiting for my dentist appointment. I gave it a try today except I used celery in place of peas.  I also dipped a few crackers in it later on.  I didn't add the olive oil either and increased the balsamic vinegar to about a tbsp and I used about 6 oz of yogurt (more than the recipe calls for). I quite liked it. Thought you might too! 

In case you can't read the recipe it is 1/4 cup greek yogurt mixed with 1/2 tsp of olive oil and balsamic vinegar. 

More Snack Ideas!

I am kind of obsessed with snacks:)

Don't these little Nut Butter Boats look so good! 

Snacking is just so important when it comes to eating healthy and avoiding junk food binges. You should plan out your snacks just like you do your meals.  Don't leave your food choices to chance.  Plan and prep for success.

Here are some fun healthy high protein snacks ideas (from greatest.com) that I came across and thought you might enjoy...

Easy Oatmeal Raisin Cookie: Flash back to elementary school snack time with this sweet (but still healthy!) treat. In a microwave-safe bowl (or mug), mix ¼ cup oats, 1 teaspoon brown sugar, 1 tablespoon whole wheat flour, 1 egg white, ¼ teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!

Hummus Dippers: How’s this for an unconventional use of a travel coffee mug: Put 2 tablespoons of a favorite hummus in the bottom of the container. Stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix!) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

Banana Nutter: Few pairings are more comforting than a classic peanut butter and banana combo. Top a rice cake (brown rice for extra fiber points!) with 2 tablespoons of your favorite nut butter and half a banana, sliced. Sprinkle with cinnamon for some extra healthy benefits!

Overnight Choco-Oats: This is the ultimate personally pre-packaged snack. In a container with a secure lid, mix ½ cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add ½ a banana, mashed!

Hope these help you realize just how yummy healthy eating can be!

Friday Fun on the Treadmill...

...and it felt so good!!!

I came up with what I think was quite the treadmill workout today:)  I was anxious to run off some stress and burn some calories.  This workout did just that.  My workout station on Pandora pulled through and provided the perfect music to keep me motivated. 

I warmed up by running a mile.  I took about 10 minutes to do this.  I walked the first bit than jogged slowly for the rest of it.  This is where the fun began:)...

How to modify this for your fitness level-
Let me remind you that I do not consider myself a runner.  I like getting on the treadmill and working as hard as I can for about 30-40 minutes.  7.5mph is the pace that challenges me but something I can keep up for 3 miles or so.  9.5 mph is a pace that pushes my limits.  I have to pump myself up to go that fast for 1 minute, especially when I am tired.  So judge your starting point off of a pace that you can keep up for an extended amount of time yet it is still challenging and go from there. 

Incline 1.0
1 minute 7.5 mph
1 minute 8.5 mph
1 minute 9.5 mph

Walk 1 minute at 4.0 mph and 0 incline

Incline 2.0
1 minute 7.5 mph
1 minute 8.5 mph
1 minute 9.5 mph

Walk 1 minute at 4.0 mph and 0 incline

Incline 3.0 
1 minute 7.5 mph
1 minute 8.5 mph
1 minute 9.5

Walk 1 minute at 4.0 mph and 0 incline

Incline 4.0
3 minutes 7.5 mph

Walk 2 minutes at 4.0 mph and 0 incline

Incline 1.0 (you may want to quit at this point...DON'T!!!)
3 minute at 8.5

Walk 1 minute at 4.0 mph

Incline 3.0
3 minutes 7.5 mph

Walk 1 minute at 4.0 mph

Incline 3.0
3 minutes at 7.5 (or this is where you turn on Usher's More song and push your body to its limits.  I ended up bumping the incline to 4.5 and the speed to 8.5mph until my legs were on fire)

Cool-Down and Stretch (Then tell me how it went)

Mini Workout Challenge...

Here is an awesome workout that can be done in 9, 18 or 27 minutes depending on how much time you have.  Short on time, just do it once.  Otherwise repeat it 1 or 2 more times.  Push yourself and make each minute count!

Happy Friday!

Are You a Cautious Label Reader?.....

Yesterday I came across a blog call My Whole Food Life.  She has a lot of great clean recipe ideas.  She also does a little segment called Processed Foods Exposed.  I looked through a few of them and was particularly interested in the one she did on Progresso Plain Bread Crumbs.  Seems like a pretty harmless food right?  I was actually quite shocked at how many ingredients went into plain bread crumbs, including high fructose corn syrup and partially hydrogenated vegetable oil.  I suppose that is why bread crumbs have such a long shelf life.  It was a good reminder to ALWAYS look at the ingredient list to see what you are really eating.  

Ways to get around using store bought bread crumbs...

1. I often use old fashion oats in place of breadcrumbs.  Especially when I am making meatloaf (I love me some meatloaf:).  
2. Make your own breadcrumbs from the crusts and heel of your bread.  Just freeze them until you have enough to make a batch of breadcrumbs.  (this is perfect for me because my girls don't like to eat the crust and my husband gets mad at me for catering to them and cutting it off and throwing it away.  Now everyone can be happy:) 

I am going to try making these Homemade Coconut Cream Larabars from the My Whole Food Life blog this week.  I need to grab a few of the ingredients next time I go grocery shopping...

Coconut Cream Larabars

15 Medjool Dates
1/2 cup almonds
1/2 cup cashews
3/4 cup shredded coconut
2 T coconut oil
2 T water

Mix the almonds, coconut and cashews in the food processor until fine. Then add the dates, oil and water and pulse until a dough forms. Line an 8X8 pan with parchment paper leaving enough room for some to come out the sides. That way, the bars will be easy to remove and cut with a pizza cutter. Press down the down so that it is packed well and place in the fridge to set. It will take an hour or two. Slice and eat. These should keep in the fridge for a couple weeks.

Power Sculpt Workout...

I like watching YouTube videos to get ideas for my group exercise classes and personal training sessions.  I have become quite the fan of these YouTube workouts from BeFit.  Particularly the ones that are done by the guy in this video above.  They have a lot of different workouts and most of them are 20-30 minutes.  But they are fairly intense so they are a great option for when time is short but you still want to fit a workout in.  An intense 30 minute workout is going to do you a lot of good so don't feel like you have to workout for an hour to make it worth it.  We ALL can fit 30 minutes of exercise in each day right?

Make sure you check out the Chicken Burger Recipe I posted today as well:) 

Chicken Burgers...

I have a yummy chicken burger recipe that goes great with the Asian Slaw recipe I posted about ahwile back.  It is an easy recipe to put together and the leftovers are great too.  Perfect dinner for a warm spring day like today:)

1 Lb Ground Chicken

1/4 cup panko

1 TBSP lime juice

1 TBSP cilantro

1 1/2 tsp ginger

1 tsp Sirachi

(If you like spicy you will want to add a lot more than this.  I probably added closer to a TBSP and it wasn't spicy.  And I am a wuss when it comes to spice)

1 clove garlic, minced

1/2 cup bell pepper (finely diced)

Pretty much just mix it all up together and make the patties.  I opted to cook these in a skillet because it was pooring rain and hail outside.  I think they would cook fine on a grill but I would spray the grill to prevent the burgers from sticking. 

Serve the burger on top of the slaw salad.

 

I am off to teach kickboxing!  What are your workout plans for the day?

Snack Attack...

Are you a salty or sweet snacker?

I totally lean to sweet but today I was introduced to a delicious salty treat that I feel is necessary to share with you.

Meet Mr. Wasabi Alomond.  He is delicious.  Crunchy, Salty and a little Spicy. Perfect little combo.  You are welcome:)

And if you prefer a crunchy sweet treat check these babies out...

What are your go to snacks?

 

Tomorrow I will post a new Chicken Burger recipe that I made today with some friends while the kiddos were at school.  You have to love an adult playdate.  Well I still had two children with me, but it was still a fun little get together:).

Oh and I made some delicious sweet potato muffins a few days back that were gobbled up in minutes.  I will share those as well.  So please check back!

P.S.  My legs are unbelievably sore today after a fantastic workout yesterday.  But hey I am not complaining...I love a good butt kicking workout.



A Few of My Favorite Things...

1.  Cute Workout Clothes-  I basically live in them so they might as well be cute:)  If I had endless money I would shop Lululemon and Athleta to my hearts content.  But since I can't get myself to drop that kind of money on workout clothes I have found a substitute.  I just got a few of these tops from Old Navy the other day.  

2. New Exercise Equipment-  I just ordered some fun stuff for my little home gym where I personal train a few clients and workout myself when I can't get to the gym.  I am pretty pumped about it.  Tomorrow my Rip 60 should be showing up and soon I am getting a sandbag and kettlebells.  LOVE IT!!!  

3. Arm Workouts on the Cable Machine-  
Do this routine 3x through with little rest in between each set.  
20 reps of each exercise.

Cable Chest Flies

Cable Bicep Curls

You can skip to 1:30 on this video...he is Mr. Chatty.

Wood Chops Low to Hi

Cable Tricep Kickbacks
I can't for the life of me get this last video to upload off YouTube so click here-
https://www.youtube.com/watch?feature=endscreen&v=7fRVPEaq2WU&NR=1

4. Quinoa- So yummy. So versatile.  Check out this awesome recipe from SkinnyTaste.com.  The addition of mangos is amazing.

5.  Beautiful Spring weather!  It finally found us here in Ohio.  Not sure how long it will last but we sure enjoyed every minute we could today. 

And yes he is on the list of my very favorite things!!!

Ab Killer!!!!!

Today at the gym I was introduced to my new favorite ab routine.  It pretty much is the best workout ever.  In fact I couldn't even do it all the way through...yet.  But that is what I love.  It gives me something to work towards.  4 exercises, 20 reps each...repeat 4x!  Well that is my goal.  Today I just did 2x through because I ran out of time.  But 4x through would have put me in my grave. 

So here are the moves...

 1.Stability Wall Crunch with Feet on Wall

 2.Stability Ball Knee Tucks

3. For the 3rd exercise you are going to do a crunch with a medicine ball tucked between your hamstrings and calves. You will crunch up and as you go back down your feet will tap the floor.  I can't find a video showing this. Let me know if this doesn't make sense.

It is kind of like this but try to put the ball in between your hams and calves.

4. Double Leg Extensions on the Stability Ball-

I can't find the exact move so maybe I will have to video tape myself doing it but for now here is an explanation...

It is this move here...

...except you do it on a stability ball.  I used a ballet/stretch bar that we have at my gym to hold onto.  You lift your legs up to about a 45 degree angle and then drop them down so your feet almost touch the floor.  That probably makes no sense.  I will get pics the next time I am at the gym.  If you don't have a bar to hold onto you could get a partner to help you.  Have them stand at your head and hold onto their hands or legs.  The modification for this is to do the leg extensions on the floor.  

So you go through this routine 4x doing 20 reps of each exercise.  I promise it will work your core like crazy.  Give it a try and let me know what you think.

Guest Blogging Today...

Hey Friends!  Today I am blogging over at Farr Cleaner Life.  

 Please be sure to check it out!  

And while you are there check out all the awesome health info Ashley has to offer.  She truly is such a great example of how to live a healthy clean life.  I am excited to be able to work with her through our blogs.

Now click on over to Farr Cleaner Life and I will see you tomorrow.

P.S. yesterday was a hard day.  This is my motto today...

 What do you do to help recover from a rough day?

Workout and a Smoothie...

In my attempts to get us to the gym before the childwatch closed my baby threw up twice so.....no gym for me:)  I will be cuddling my sick babe instead.  When I get a chance I will do this workout I found over at POJOfitness. 

 After a killer workout I am looking forward to my yummy PB2 and Chocolate protein shake:)

2 scoops Vi Protein mix

2 TBSP PB2 powder

1TBSP milled flaxseed

handful of spinach

1 tsp sugar free chocolate pudding mix

8 oz almond or any kind of milk

water or ice if desired

Blend to perfection:)

I am meal prepping and planning for April so stay tuned for lots of healthy yumminess in the near future.

Let's hope whatever stomach bug my babe has doesn't get passed around the family!!!!!

Greek Salad and Fitsby

We had a fun weekend celebrating Easter.  My sis in law came into town so the kids played and loved every minute of cousin time.  We have so much Easter candy hanging out at our house now though.  Pretty sure I will be sending it to work with the hubs or throwing it away.  I don't want it tempting me:)

Actually I am really excited to eat super healthy all week.  Here is a Salad I will be using for dinner one night.  A friend made it the other day when a few of the girls got together for lunch.  

Greek Inspired Salad-

We did it salad bar style -

Spinach

Quinoa 

(she used a mix of the regular and red kind)

Kalmata olives

Cherry tomatoes

Red Onions

Cucumbers

Feta Cheese

Tangy Garlic Lemon Dressing-

You will notice from my side notes that I need to go shopping:)

1/4 cup lemon juice, preferably fresh 

(I made it this weekend and just used bottled since it was what I had and it worked great)

1/2 tsp salt

ground pepper to taste

2 teaspoon Greek seasoning blend or Greek oregano 

(I used regular oregano but want to get the Greek seasoning next time I am at the store)

1 tsp Dijon or brown mustard 

(I actually used regular mustard cause that's what I had on hand)

2 garlic cloves, finely minced or pressed

1/4 cup olive oil (the original recipe calls for 3/4 cup)

The dressing is light yet super flavorful.  Add some grilled chicken to the mix and you will have yourself a delicious meal that even the hubby will like.  And obviously you can add whatever veggies or salad fixing your little heart desires. 

So I found an app on my phone called Fitsby.

Basically you join a group and motivate each other to workout at the gym.  You have to pay a wager to join the group but if you hit the goal the group has set you don't actually pay the money.  If you don't make the goal your money gets divided amongst those who did reach the goal.  It is kind of a fun idea.  I would love to do a group...if this interests you leave a comment. Oh and the group can be public or private.  Check it out and let me know what you think.

And just because I think he is sooooooo cute...

Happy Monday!