Most Clients I talk to say they are great during the week, but the weekend is where they tend to fall apart. I am a big snacker and if I have the right snacks on hand I make the right choices! So here are some great snacks to keep on hand especially when you get those sweet/salty treat cravings …
Banana Almond Butter Bites : This is the perfect after school snack, in a pinch snack, and sweet and savory treat.
Jacksons Honest Chips: For all of you “salt” cravers this is the perfect treat for you!
Evolution Greens Shake: This is refreshing, easy to grab on the go, and tastes great all in one!
Espresso Protein Balls: These are great to take to the movies, on car trips, or just a sweet simple snack the whole family will love ..
Now go out and make this weekend a tasty and beneficial one!
I am on the go a lot .. so I am always looking for a quick and easy snack to pop in my mouth on the road or in a pinch. Here is a delicious recipe that tastes great and leaves you feeling satisfied!
1/4 cup vanilla protein
1/4 teaspoon salt
1 teaspoon coffee grounds
1/2 cup almond butter
1/4 cup raw honey
1/2 tsp of cinnamon
1/4 tsp of nutmeg
1/2 tsp of vanilla extract
2 Tablespoons of unsweetened shredded coconut
In a medium bowl, mix together the protein powder, salt, cinnamon, nutmeg, and coffee.
In a microwave-safe bowl, combine the almond butter and honey. Microwave for 30 seconds. Stir and microwave for 20 seconds, or until mixture is easily combined when stirred.
Add almond butter mixture to protein mixture. Stir in coconut until combined.
Refrigerate for 30 minutes if it is not cold enough stick it in the freezer for 10 to 15 minutes.
When dough is firm, roll into balls.
Store in an container and eat as desired!
For people who sit a long time at work, the hip flexors and rotators become tight, and the glutes become weak. This combination negatively affects our ability to walk, maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go. Now go “Get Hippie With It!
1. Pigeon – One of the most effective hip openers because you can focus on one hip at a time. This pose also helps to relieve stress, fatigue, and anxiety.
2. Lizard – The hips can become extremely tight just from sitting. This stretch targets that area as well as the outer hips to make you feel better throughout your day.
3, Frog Pose – From a standing position, squat down and lower your hips toward the floor while keeping both feet connected to the ground. Separate your knees wider than your torso so that your elbows are to the inside of your knees. Bring your hands together in a prayer position. At first, you can turn your heals inward and your toes out and widen your stance as needed. As you become more flexible, turn your toes inward (feet parallel to one another) and begin to inch your feet closer together. Distribute more weight towards the outer edges of your feet so that you do not collapse into your arches. As you lower your hips toward the ground, continue lengthen your spine and pull your shoulders back. Hold for at least 30 seconds and breathe deeply. To release, straighten your legs and come to a standing position, or a Standing Forward Bend.
4. Thread the Needle – If you have really tight hips and find pigeon difficult to get in and out of this is a great alternative.
5. Runners Lunge – Start with your right leg forward with knee over ankle and left knee on ground with top of your foot flat on the mat. Slowly lift torso and rest hands lightly on right thigh. Lean hips forward slightly. Hold here, or for a deeper stretch, raise arms overhead, biceps by ears. Hold for at least 30 seconds, then repeat on opposite side.
I was recently listening to a Pierce Morgan Oprah Interview. He was asking some wonderful questions and one in particular that Oprah’s answer really got my attention!
He asked her why she had not ever run for office? He went on to say how great she would be at this and she replied with “It’s not my road” … She then said “I know my road and see it so clearly, that I don’t veer off of it” .
He then proceeded to ask her “What Her Road Was”? She said her road led to make people believe in themselves and help them find their true identity. She had no desire to run a country or serve in office because that did not follow suit to her “life Plan”.
This was so profound for me and made me want to immediately write down what my road was and were my actions and decisions leading me to my destination or was I taking myself on unnecessary unwanted detours?
I feel the older i get the more decisions I am faced with and sometimes the harder it is to go down the “path” leading me then it is to take a different route even though the route will lead to a dead end and staying on my path will get me to where I want to be!
So I challenge you Fit Ones to not go on the path of least resistance .. but journey on the road that leads to the ultimate destination!
What is your path and where is it leading you?
Post in the comments below …
The saying “Live each day as if there was no tomorrow” is very true. The more you step outside of your comfort zone, the more you can see what you are capable of accomplishing. You can also really learn how tough you really are!
Happy Friday Fit Ones!
This weekend I was watching My Big Fat Greek Wedding 2 and thought it would be fun to come up with a spaghetti recipe with a greek twist and here is what I got for you ….
1 cup of spinach
2 tablespoons of olive oil
1 Tablespoon of red wine vinegar
1 tablespoon of fresh basil
2 cloves of garlic, minced (or more, to taste)
½ tablespoon of oregano
¼ teaspoon ground pepper
1 cup of halved cherry tomatoes,
½ cup red onion, chopped
½ a cup of Kalamatta olives, pitted and sliced
Are you constantly breaking out?
Have blotchy, oily skin?
One of the number one reasons we are getting acne is lack of hydration. If you feel you are drinking plenty of water it could be your diet that’s causing those unnecessary breakouts.
Here are the top 4 foods that could be triggering those blotchy spots:
#1 Ditch the Refined sugars- Sugar and Spice Doesn’t make everything nice when it comes to your face .. Sugars (especially refined sugars) block your pores and cause inflammation and hormonal overdrive which makes your skin cry for help! Trade the sugars for fibers which are great for your face!
#2 Trade the coffee for tea – Coffee stresses out your body. High doses of acidic caffeine activates your sympathetic nervous system — or stress hormones — according to nutritionist Paula Simpson. It triggers that fight-or-flight response, firing up your adrenal glands, thus pumping out excess stress hormones, called catecholamines. This is bad news for your skin, especially if you’re acne-prone.
#3 Eliminate the Dairy in your Diet – Bad News “Dairy Doesn’t do a Complexion Good” It actually can have the reverse effects.
#4 Get Rid of Gluten – Wheat causes inflammation, and to get rid of acne, you want to reduce inflammation in your body. You could eat an bagel and unknowingly consume three big triggers: dairy, soy, and sugar Which will not lead to clearing those unwanted red spots …
This is a great recipe for a quick, delicious, and healthy treat to get your am off to a great start!!!
1 scoop vanilla protein powder
8 oz of unsweetened vanilla almond, coconut, or cashew milk
6 1 inch rounds of frozen banana
1 pitted date
1 tsp vanilla extract
1 tsp ground cinnamon
6-8 ice cubes
In a blender place ice cubes, milk, banana, date, vanilla, cashews, cinnamon, and a scoop of vanilla protein powder.
Blend on High blending until no chunks remain.
Pour into a glass and enjoy!
Do you ever look at someone’s life and wonder “Why that can’t be you”?
Did you ever think of the fact that it could? …
First step would be to get clarity on what it is you even want out of life i.e clear the confusion? Successful people are typically successful because they have identified what 1-3 things they want to excel at. Next start to write goals on how you can get there by following those 1-3 things. For example If I want to be psynonemous with fitness in the world, that is a Big Hairy Audacious Goal and how am I ever going to get there?
Define your 1-3 behaviors that will get you to your goals. What actions or steps do I have to take to daily to do this ….
- Tell 1 person everyday about CPMFITness
- Place a Video or picture, or quote each day on @ least one social media outlet
- Pre-Plan your day the night before .. and have Non-negotiables in your life to not allow yourself to get off track.
If I do those three simple things day in and day out .. I will get to that goal. it seems so simple Right? Well it is simple but not easy. The difficult part is getting out of my own way. For example not being afraid to tell people about how great CPM and Fit Chic are (which they are so why wouldn’t I tell people)..Being mindful of always promoting and my business’s consistently everyday day in and day out (rinse, wash, repeat mode).
Last, I will visualize and write exactly how I want my day to be and then not let anything distract me or take me off course (within reason) from getting that day!
If you choose to do this day in and day out .. when you are tired, frustrated, unmotivated etc … and make this a habit see the wonderful growth that will take place in your life!
Now put that pen to paper and getting working on what it is you want from life and this 2017!