April Squat Challenge! Let’s do this!

squat challenge

I was having a little chat with my sister today and she mentioned she’s doing a squat challenge this month. So, what did I do? I said, “I’m in!”

Everyday all you have to do is look at the calendar and do the required amount of squats. You can break them up throughout the day if needed. I know I’m going to need to! Especially when we get in the 100′s-200′s! WOW! That’s a lot of squatting! But, its going to be worth it in the end!

If you don’t know how to do a correct squat, watch this video on YouTube on how to do a proper squat.
Benefits of squats:
1. Builds muscle! They tone the legs and lift the butt! Now, who wouldn’t want that?!!

2. Burns fat! The more muscle you gain, the more you body burns fat. It’s a fact!

3. Strength and [...]

What can a Raw Food Cleanse do for you?

What Can A Raw Food Cleanse Do For YOU?

There are many other health benefits of a raw food cleanse, this is just a handful. A great book to check out is The Raw Cure: Healing Beyond Medicine. Helps open your world up to how food can effect your life and how eating a raw food diet can benefit you.

Doing a cleanse is easy. The hardest part will be letting go of some foods, but, trust me! It is worth it! You’ll be allowed all fruits, veggies, some nuts and some grains. You could get through a cleanse without any equipment, but some that will come in handy are:

knives for chopping – I highly recommend a good set of knives for going raw, it will change your whole outlook to food prep. [...]

Make your Goal a Reality

Six steps to get the ball rolling and keep it moving.
[caption id="attachment_555" align="alignnone" width="500"] Picture courtesy of Fitspoholic.tumblr.com[/caption]

1. DECIDE: You have to want it, really want it. Becoming fit and healthy doesn’t just happen because you want it. It happens because you want it so bad you are willing to invest in what it takes. You have to decide if weight loss/ toned arms/ running a marathon/ insert goal here is worth your life. Read more about setting goals if its just never been your thing in this book: The Magic Lamp: Goal Setting for People Who Hate Setting Goals.

2. SET: Set a goal, a realistic and measurable goal. Make your goal as specific as possible. Instead of “I want to look good in a bikini,” say “I want [...]

At-Home Circuit

Picture courtesy of Social Cafe Magazine http://socialcafemag.com.
I designed this circuit for when I am pressed for time. I prefer to workout in the morning and do so about five to six days a week. I normally head to the gym right out of bed but on the weekends, I just don’t have the time. The gym opens later and I have to be at work early. Therefore, I started this circuit to burn mega calories and tone up.

Do each exercise for one minute. Rest one minute after each circuit and repeat. Three circuits should take around 30 minutes. Using an interval timer will help you greatly. Get the Gymboss HOT PINK Interval Timer.

Lunges
Squats
Push Ups
Bicycle Crunches
Jump Squats
X-Squats (plie squats and make an x with your [...]

Budget & Bikini Friendly Foods

I, like the other 99% of people on earth, live on a budget. I have a decent job, well three jobs actually, and am fortunate enough to enjoy many things. I work hard to earn my money (again three jobs) so I hate the idea of spending it all on food. I am in the camp that believes saving on groceries means splurging on shoes (NIKE shoes in particular). So here are my ten budget and bikini friendly foods.

Whey Protein:My favorite is Optimum Gold Standard and it comes in more flavors than you can imagine. In one scoop, you get 24 grams of protein and only one gram of sugar. Cost 0.75 cents per serving.
Eggs: I love the versatility of [...]

Egg Muffins – Healthy Breakfast or Snack

This is the perfect breakfast recipe to accompany the 17 Day Diet or Paleo – or any healthful eating plan. If you are on cycle one, these muffins provide cleansing vegetables and lean protein and go great with salsa.

egg blog

Ingredients:

16 Egg Whites
6 Eggs
1 Bell Pepper, sliced
2 cup Mushrooms, sliced
4 cups Spinach

1) Whisk egg whites and eggs together, 2) sauté pepper and mushrooms for three minutes, 3) add the spinach until it wilts, 4) place even amounts of vegetables in a muffin tin sprayed with cooking spray, 5) evenly spoon egg mix over the vegetables, 6) bake in a preheated oven at 350 degrees, 7) after 30 minutes remove from oven and let the muffins cool for five minutes before placing them on a cooling rack, 8) EAT.

This recipe makes 24 muffins with around 45 calories each and packed with protein. I recommend [...]

Clean Eating Smoothie Time!

The perfect protein shake to start the day off right.

Berry Green Protein Shake
1 cup Mixed Berries
2 handfulls Spinach
1 scoop vanilla ice cream protein powder
1 cup Coconut Dream Coconut Milk
8 Ice cubes

Layer all ingredients in the Blender , omitting the spinach, and blend until smooth. Add the spinach to the creamy mix and blend for 20 more seconds. Pour into a glass and enjoy. The recipe makes one HUGE smoothie under 250 calories.
This smoothie look tasty but you don’t have a blender? Try the Blendtec Blender with single serve option.

See our Pinterest and Facebook [...]

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