HAPPY MONDAY!! I'm wayyy to excited to present to you this interview with one of my absolute favorite fitness role models on Instagram - Miche Nicholson (@Micheskiiii on Instagram)!!
This woman is INCREDIBLE. With 3 kids, work, school, and a spouse-- if she can do it, YOU CAN DO IT!! She's had twins and what's amazing is that after her pregnancies and many "stomachs" later, she has come out a winner and a completely HOT mama!! Check out this interview!
I have a ★BIG Announcement!!★ MY OWN workout series IS HERE!!! WHUT?
I teamed up with Dream Body Workouts to create my very first 4-part online workout videos! Wooo! I never thought a day would come!
My workout series includes 2 yoga workouts, and 2 strength training videos. One yoga routine is a fast flow Vinyasa, and the other is my favorite meditative routine that will help cure headaches & after work tension.
The strength videos are total body routines that will help strengthen your muscles and get you in shape! I use a set of dumbells and a kettle bell.
The 4-part series is only $19.99, and to celebrate I'm giving away TWO $25 Target gift cards! LIKE and SHARE this Facebook post to enter to win! Here's the link to my new workouts! Go check it out and tell me whatcha think!! --> http://bit.ly/15hoHJj
A lot of you out there are looking for meal plans and wondering what you should eat. If you want to lose weight only ONE rule applies - you must burn more calories than you consume. Outside of that rule, all you have to do then is figure out what you like to eat, what healthy foods you want to incorporate and then count the calories up to make sure you eat the right amounts to stay within a calorie deficit. Use this calorie calculator to see how many calories you need to maintain weight, then subtract however many calories you feel is reasonable for you to lose weight. I would suggest subtracting 300-500 calories.
This week I'm going to put myself into a calorie deficit of about 500 calories. I've decided to keep my menu around 1400 calories per day, and I'm including foods that I ENJOY. Eating what you enjoy is a a huge key to long-term success. Here's my menu for this coming week for you all to see!
I will be eating the same thing every day of the week.
Breakfast: 445 calories
1/2 cup of oats 150 cals
1 cup skim milk 90 cals
1 tbsp peanut butter 95 cals
1 scoop chocolate whey protein 110 cals
Mid-morning snack: 120 calories
1 tub of broccoli 50 cals
10 almonds 70 cals
Lunch: 307-350 calories (depends on the cheese)
spinach 20 cals
olive oil 120 cals
balsamic vinegar 17 cals
1 cucumber 10 cals
1 roma tomato 20 cals
gorgonzola cheese or parmesean 20+ cals
2 slices of deli meat 100 cals
Afternoon snack: 130 calories
1 greek yogurt of choice 130 cals
After work relaxing treat: 100 calories
1 healthy choice frozen yogurt dessert 100 cals
Dinner: 200 calories
2 eggs 160 cals
spinach 20 cals
parmesean cheese 20 cals
Nighttime snack: 45 calories
1/4 cup cottage cheese 45 cals
Total: 1390 calories
As you can see I'm a huge fan of dairy, but not a big fan of meat. I'll be going to the grocery store tonight to finish getting the rest of the ingredients I'll need!
If you would me to create a personalized meal plan for your goals, send me an email at firstname.lastname@example.org. I charge $19 for a 1 week custom meal plan.
I kinda had a little streak of crazy running through my veins this past Saturday night. I cut my hair! (if you want to see a video of my hair, click here)
Chopped completely off, above my shoulders, and they even had to shave my neck at the salon to make it nice and clean lol. So crazy!! I'm still trying to get used to it, but I've always wondered what it would feel like with hair THIS short, and now I know!
Every male I've ever known has loved long hair and told me never to cut it short. But every girl I've ever known has told me to do it! What can I say, girls just wanna have fun ;-)
I'm not gonna lie, I miss my long hair and I am excited to grow it back out! I feel kind of like Sampson when Delilah cut his hair lol. Every time I look in the mirror I'm like, "WHO IS DAT!?" But while I have my short hair I'm going to try to make the most of it and take lots of pictures lol.
I'm still wondering how I'm going to manage my short hair while I workout. Usually I would just make a pony tail, a bun, or braid my hair for workouts. Now that I can't even pull it back I think I just might leave it down and tucked behind my ears when I workout. Or maybe wear a headband?
So what do you think? Have you ever cut your hair short? How did it make you feel? Are you a long or short hair kind of gal? Leave me a comment!
Happy Tuesday my peeps!! I have a wonderful Fitspo Feature for you today, allow me to introduce Lana LaRouche of @LanaBananaFitness!
This girl is OH-SO-inspiring and I just KNOW you're going to fall in love with her! I've been following her on Instagram for a few months now and she is BY FAR one of my #1 favorite fitness gals around, bar none! I wanted you to get to know her a little better so I interviewed her! Enjoy this wonderful discovery of a beautiful & inspiring fit gal!
Lunch is probably the second hardest meal for me to plan for. Dinner is definitely THE HARDEST, but lunch is a runner up. I've been getting stomach aches from eating bad meat in my lunches lately... like bad deli meat in my sandwiches or I didn't cook my meat long enough so it ends up making me sick.
I got so tired of this problem that I decided to make a completely different kind of lunch for myself. I wanted to eat more fresh veggies, and choose a more nutritious, light weight and delicous option. Then I remembered this wonderful mango quinoa salad I had at the Whole Foods Market in Salt Lake City once. So I looked up the recipe and was SO surprised by how incredibly EASY it was to make!
I made this for my lunch this week and oh-my-goodness it was PERFECT! Light weight, tasty, full of nutrients and veggies and oh-so-delicious!!!
It's SO EASY to make - all you do is boil the quinoa and toss in the rest of the ingredients!
Here's the recipe straight from the Whole Foods Market blog:
- 1 cup quinoa
- 1 large tomato, seeded and diced
- 2 ears corn, kernels removed ( or frozen corn or 1 can of corn)
- 1 cucumber diced
- 1 mango, peeled and diced (or frozen mango chunks)
- 3 tablespoons finely chopped chives
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon freshly grated lemon zest
Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.
Add remaining ingredients and toss until combined.
Quinoa is a very healthy grain and is considered a "super food" because of how uniquely AWESOME it is.
Here are my 5 favorite reasons why Quinoa rocks:
1. Quinoa contains twice the fiber of other grains
2. Quinoa is the only grain that has ridiculous protein, containing all 9 essential amino acids (whut?!)
3. Quinoa has antioxidants
4. Quinoa has small amounts of omega-3 fatty acids (great for brain health)
5. Quinoa contains healthy minerals like manganese and magnesium, which work to help our cells fuction optimally
I hope you try it and enjoy!!! Leave me a comment and tell me if you have a newly discovered favorite salad!