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Strawberries & Cream

Looking for a quick and healthy summer dessert? 

For 75 calories it can’t get any easier than this! Who needs whipped cream or ice cream??

A packet of stevia (I always prefer Whole Earth since it’s mixed with monkfruit) over some cut strawberries, let that sit in the fridge for a few minutes. Meanwhile take 1/2 cup of nonfat Greek yogurt and mix in tsp of vanilla and 2 more packets of that stevia.

Subtly sweet and oh-so refreshing!

Enjoy!! 

Banana-Berry Baked Protein Oats

 

Protein oats are definitely one of my go-to breakfasts. I mix up the flavors, and sometimes I soak them overnight. THIS is something I have not tried before and what a delicious way to change up my breakfast! Low-fat, over 11g of protein, and under 200 calories!

This is a good base recipe, you can really mix and match the flavors and what you add in – I can’t wait to play around with this and I hope you guys enjoy it, if you make it let me know how it is!

Calories – 195

Protein – 11.1g

Fat – 3.6g

Carbs – 30.6g

Fiber – 5.2

Sugars – 8g

30 Day Challenge – Core & Upper Body Workout!

What you will need – a set of dumbbells

This is a 30 minute, 40/20 HIIT session

That means 40 seconds of high-intensity work, followed by 20 seconds rest. We are doing these in 4 minute sets. So each exercise is 40/20 x 4

You can download a HIIT timer from the App Store to keep the time for you, that’s what I do!

  • Basic sit-ups
  • Dumbbell (or kettlebell) swings
  • Dumbbell fast punches/jabs
  • Reverse crunch
  • Standing dumbbell tricep extension
  • Side plank hold (alternate L,R,L,R)
  • Once complete: two 45-second plank holds

Exercises you may not know:

Reverse crunch:

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Standing dumbbell tricep extensions:

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Side Plank Hold:

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30 Day Challenge – Leg Workout!

What you will need – a set of dumbbells

  • 20 hip-hinges to warmup
  • 50 squats (yes, 50!)
  • 20 reverse lunges with dumbbell shoulder press
  • 20 squats
  • 20 forward lunges with dumbbell shoulder press
  • 50 squat pulses (holding down at a squat, you are just pulsing up and back down slightly without coming all the way back up)
  • 30 glute bridges
  • 2 jump squats, 1 burpee (x5)
  • 10 per side, Single-leg hip thrust/glute bridge
  • 25 squats
  • 10 per side single-leg RDL
  • 20 reverse lunges
  • 20 forward lunges
  • 50 squats (yes, again! Feel the burn!)

Exercises you may not know:

Hip-hinge

Feet shoulder-width apart, soften your knees, and really focus on keeping your back straight as you bend forward, only moving your hips. This is a great warmup to help open up your hips and will help your lower back, hamstrings and glutes so you can better perform squats, lunges, and any lower body exercises!

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Glute Bridge:

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Single-leg hip thrust/glute bridge:

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Single-Leg RDL:

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30 Day Challenge – Full Body Workout!

What you will need – a chair/couch/box, a set of dumbbells

  • 20 jumping jacks
  • 10 bulgarian split squats (right leg up)
  • 10 bulgarian split squats (left leg up)
  • 20 jumping jacks
  • 10 V-Ups
  • 10 bulgarian hip-hinges (right leg up)
  • 10 bulgarian hip-hinges (left leg up)
  • 10 box pushups
  • 20 jumping jacks
  • 20 squats
  • 10 situps
  • 30 jumping jacks

Then repeat it all again! Once you’ve made it through twice (which I know can be pretty difficult) if you still feel like you can push yourself, DO NOT stop and settle – do another round!

Exercises you may not know:

Bulgarian split squat (this can be done on a chair or couch at home):

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V-Ups:

V-Ups-exercise.jpg

Bulgarian Hip-Hinges:

In a bulgarian position, instead of lowering your back leg, you want to think of your hips as hinges and bend your back forward (keeping it straight, do not curve your spine)

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Weighing Your Food

Weighing your food is a great short-term tool to set yourself up for success. 

Especially with another challenge starting tomorrow, I can’t recommend enough going out and buying a small food scale (you don’t need a fancy one, you can spend less than $10 and they will work just fine). 

Using the MyFitnessPal app is crucial to keeping track of what you are putting in your body, but how do you know that you are sticking to the portion size that your app assumes you are?

Especially with things like oats with the carbs add up way too quickly, and your proteins like chicken, you really want to measure them in grams using your scale to know exactly what you’re putting in your body so you can keep track accordingly.

MyFitnessPal uses each food labels assumed portion size, but for example I don’t want the 1/2 dry oats that it recommends (which is 48 grams). I save extra calories and carbs by loading my oats with protein and other things, so I always put in 2/3 of a serving in the app, so then I can measure that exactly out – 32 grams. 

The same goes with chicken and meat – hopefully by now you all know, or at least now well, that one chicken breast is not one serving. Usually one serving of chicken is anywhere from 1/3 or 1/2 breast depending on the size.

This isn’t something you want to be doing for the rest of your life, but the more you do it every day especially during this challenge, the more you become aware of portion size and then can use that control going forward. I really recommend using a scale during the challenge, so you can really watch exactly what you’re eating and keep your calories down to the recommendations that I gave you at the beginning of the previous challenge.

Let me know if you have any questions about measuring or weighing your food!

Sweet Potato Toast

This is a great, and delicious, alternative to bread for your toast! It still has carbs of course, but at 13g for half of a sweet potato (approximately two slices of the “toast”) it’s definitely less, and then of course there’s the great nutrients that it has!

I had one with 1/4 of an avocado, pink himalaya sea salt, chia seeds and flax seeds, and the other with this peanut butter below – which is delicious! Low calorie and packed with protein, it’s a powder that you mix with a little water – then I added bananas and honey on that piece (and it was my favorite as opposed to the avocado toast). Both of these with everything on it was only 250 calories guys, and incredibly filling!

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Try it sometime and experiment with your choice of topping – cottage cheese would be delicious, and lot of other things! Even a little greek yogurt with honey, yum!

Slice a raw sweet potato thin, approx. 1/4 inch slices, then toast them for 15-20 minutes.

Enjoy!

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Triple Ladder

Warm-Up (Did all these moves slowly for about 30 seconds each)

Squat Rotation Reach Down

Squat

Rear Lunge + Knee Grab/Leg Extension

Toy Soldiers

Side Lunge

Hamstring/Calf Stretch

Plank

Plank Row

Pushups

Jump Ropes

Routine: 15 minutes total

3 exercises –

  • Alternating dumbbell snatches
  • Hand release pushups
  • Tuck jumps

Start with 1 of each, then 2 of each, then 3 of each, 4 of each etc until 15 minutes is up

Everytime you do this routine, try to get to a higher number!

I made it halfway through 12 today (October 17th 2016)