WORK IT WEDNESDAY

I hope all of you are enjoying your week....

I have been following my STAR SYSTEMZ plan by taking my workouts to the hotel gym and eating the most nutritious foods but still of course LOVING life out in Playa! 

It has been so fun and so care-free. I may not have results next week but I know I will maintain which is what is most important. I am loving my muscle definition and I can not wait to see those abs pop! I am not one of the lucky ones with the good genes I really REALLY REALLY have to work for anything on my body!

As they say:

"80-90% DIET, 10% WORKOUT"

I am in Playa Del Carmen on my honeymoon with my husband so posts may be spastic but I could never let you down and not give you a workout!

If you do not have dumbbells at home grab a milk jug and feel that thing with water and you have yourself a kettle bell/dumbbell :)

THIRSTY THURSDAY

Are you THIRSTY?

I sure am....

Celery, cilantro, sun dried tomatoes....

O and BOOZE...

Thursday's are my new favorite post because I get to try a new drink! YAY ME!!

Mr. Bacardi Oak Heart enjoying my backyard....

I picked this beauty up at Costco for about $7.50 US! You can't beat that and let me tell you the flavors are tasty for you to enjoy the rum by itself...

For recipe....

TIP TUESDAY

You eat all the right foods, 4-6 meals a day and workout and you still seem to be STUCK! No more pounds falling off, fat still sticks there and you just DO NOT GET IT!

Well SISTER, I am here to help you!

There are a few reasons why this is going on but today we are going to focus on one of the larger reasons: PORTION CONTROL..

That's RIGHT...just because you are eating "healthy foods", :ALMOND's, PINENUT'S, SEEDS ETC. (raw, unroasted, unsalted) does not mean you can eat the whole bag.....

And grains like quinoa, barley, brown rice, whole wheat pastas..etc..same thing! YES you are eating quinoa and you know all of the health benefits but does that mean you should have three servings? NO

These foods STILL have calories! Yes, they are better choices compared to what you used to eat so GO YOU! 

But it is NOW time to look into that NEXT STEP...

You have the right formula, the right foods but those portion sizes are out of control! (trust me I am with you on this one...me and nuts are "frienenemies")

Counting on Nutrition Charts that restaurants and the internet are WONDERFUL but remember these estimates are not EXACTLY what you will be served when you go out to that same exact restaurant and order that same exact dish...WHY? Well half the time the chef is not measuring the amount of oils, butters, and gosh knows what else and could give you a larger slab of meat or even a larger serving than what was given the day of testing. Also this number is usually a "mean." A mean is a sum of all the totals divided by the amount which then gives the approximate result. 

I know you most likely don't have a portable food scale, or a nutritional chart on the back of every single thing you eat so here are so "handy" guides for you to control your portion sizes....

SPOTLIGHT SATURDAY

I have been cooking up a storm since Mr. Bentley has been gone....

My ABSOLUTE favorite blog to grab recipes from is Love Veggies and Yoga

I also use Peas and Thank You but have just been introduced so have yet to try a TON of her stuff!

Averie Rocks :) I have been reading her blog since I was a full blown VEGAN in 2008 and always dreamed of having enough energy to bake or as she says UNBAKE away!

Her website has changed quite a bit and she has added all kinds of recipes so do NOT worry it has non-vegan related and easy recipes which is always a BONUS!

If I don't pull straight from her site I definitely get INSPIRED by her ideas and ingredient mixtures...

My Pumpkin Bars were pulled from Peas and Thank You but will try Averie's this week...

I tweaked the recipe with what I had because of course when I start baking..I start baking (NO STOPPPING ME)

• 1 c. oat flour (ground old-fashioned oats)
• 3/4 c. vanilla protein powder  ( I used Moduvated Vanilla Protein)
• 1 t. cinnamon
• 1/2 t. nutmeg
• 1 t. pumpkin pie spice
• 1 t. baking powder (did not have this but used gluten free pancake mix I had in the back of the pantry)
• 1/4 t. salt (I used sea salt)
• stevia to taste 
• 1/2 c. silken tofu ** (I used the flax "eggs)
• 1 c. canned pumpkin
• 1 t. vanilla extract

*If omitting protein powder, substitute any other flour of your choice or just use additional oat flour

**For a soy free version, substitute 1/2 c. unsweetened applesauce or 2 flax “eggs” (1 T. ground flax + 2 T. water = 1 flax egg)

Again this recipe is from Peas and Thank You..

My results were fantastic especially since I added some CAROB CHIPS!!  (before I ate them ALL) I gave them to my client so she can see that you can make your own protein bars at home! Plus I LOVE TO COOK/BAKE/CREATE..

WORK IT WEDNESDAY

Go out and buy yourself a jump rope! It is seriously the best investment, super cheap and can go with you anywhere and everywhere. When clients mention to me that weights are to heavy to travel with I laugh because I know that options such as a jump rope and resistance bands take 0 room in your suitcase and weigh far less than a pound! 

A trick is to go to your local medical supply store and buy thera bands. Thera bands at these stores are much cheaper and you can have the worker cut the band as long or as short as you want.

Just completed this baby right after my trip to the farmers market! I got two of my girlfriends to join me today and we had a blast. It is awesome when you can have girls time and be doing something healthy instead of going out for drinks. I love doing other activities and it is always way more fun as you can actually hear each other and you are not blasted lol

Look at those delicious muffins and cookies!

The "good" stuff! I picked up some brownies for my hubby but none for me!

Herbs and greenery!

The colors of the tomatoes are so brilliant, I bought a bunch! Fennel and other root veggies!

More greens! Half the time I have no idea what I am buying but its green so I am golden :)

Mixed greens with flowers! Who would have thought you can eat flowers but you can and I got some!

Rainbow carrots! I love these!

Herb plants! I may pick one up next time but my goal is to get really good at sprouting my alfalfa seeds first!

Have you checked out your local farmers market? 

What other activities do you like to do with your friends besides going out to clubs, bars or restaurants?

WORK IT WEDNESDAY

I plan to do a tabata every morning no matter what so my metabolism is flowing throughout this weekend! I really want to keep this body I cleansed for so very tiny meals (since my stomach is small) filled with lean proteins and veggies and very frequent! With these workouts and my smart food choices all this hard work will pay off past the wedding! (Summer is coming you know :)

WORK IT WEDNESDAY

SOURCE

First position releve example.

SOURCE

Romanian deadlift example

Sixth position example

When I get brave enough there will be workout videos that correspond with these just give me a few :) Let me know how this works out for you, COMMENT BELOW!

I worked out with some of my girlfriends this morning and had a BLAST! I love it when I can challenge someone and show them something new that they can use to help with an area they don't like about themselves and want to change!

POWER SHAKE

Right now I am cleansing my system to get a fresh start to my new workout regimen! I always do a little change before starting something new because I like to switch things up in order to continue seeing results. To do this the first thing you need to do is cut out ALL and I mean ALL sodas, sugars, alcohol, packaged/processed foods which is easy considering all this diet consist of is a few simple ingredients!

Its three days for me this time possibly I will do five we will see what my body says. In anything you do, ALWAYS listen to your body! If you treat your body like a temple and listen to what its saying to you, you will never have those problems many of us have today (poor health, poor digestion, upset stomach, heart burn, large stomachs etc.)

My skin has been very dry and by looking at my tongue on this chart I am at a Damp Retention and need some detoxing ASAP! Take a look at this chart and see where you are at.

http://www.stewarttrotter.com/tongue_chart.htm

My Super Shake:

Ingredients:

-1 handful raw spinach
-1 scoop whey chocolate protein powder
-2 spoonfuls chia seeds
-8 oz of water
-1 handful of berries (the darker the better, blueberries,blackberries,raspberries, strawberries)
-dash of cinnamon for taste
-3-4 ice cubes

I get some protein, fibers, antioxidants, Omega 3's, vitamins, minerals and since its all mashed up my body doesn't have to put too much into digesting it so it can focus on all the other undigested foods I have lying around in there.

-Tip: If you have yet to try Chia Seeds they are pretty much tasteless and have so many amazing health benefits its only to your benefit to start adding it to your meals!

Try it out and let me know what you think! I have been seeing results just from drinking a shake in the morning instead of my normal oatmeal. I am seeing that eating such a large bowl of oatmeal was slowing me down instead of energizing me due to the fact that breaking-the-fast should be a light meal not a heavy one.

Have an terrific Tuesday :)

NUTS ABOUT NUTS

One trait that I notice about individuals who are consuming healthy foods but are still overweight is there portion sizes are out of whack! Eating almonds is amazing for you, it provides you with healthy fats and proteins and taste really good. So why are you gaining weight? The first questions I always ask is how many are you eating? I always hear the same thing.."I am unsure, a few handfuls I guess" well if you knew that every handful contains about 100-120 calories you would be shocked to know that your "healthy snack" has become 300 or more calories. Snacks should be around 100 calories, 150 at most of course depending on the individual but 300 calories for anyone is too much.

I have created a list of commonly consumed nuts and how many equal 100 calories.

Just keep this chart in mind the next time you go for that handful of nuts! Have an amazing day :)

WORK IT WEDNESDAY

What kind of training do you do? What works best for you? Are you a split trainer, all cardio, magazine opener workout picker, class taker...are you seeing results?

The best fitness is FUN fitness. If you are not enjoying your fitness routine or excited to get through a workout, than what is fitness to you. You can enjoy it! I promise! If you are currently dreading it, you need to take a look into something else!

One thing to realize is that just because your girlfriend is seeing results from running a few miles everyday does not mean you will too unless you love running as well. You can run every single day and short cut yourself due to the fact that eventually you will not run as hard, as fast and as strong as you should simply because you hate to do it. In time you will see no results and a poor attitude from yourself.

Look inside of you and think to yourself what do I love to do?

Some love to dance! So why not take a hip-hop class, Zumba, ballet barre, pilates, burlesque, pole dancing or just simply join a dance studio and try all kinds of classes. If you are not to sure about your moves join an actual dance studio or try out Xbox kinect and those fun dance games!

Do you like gymnastics? Join a gymnastics studio, cross-fit, mixed martial arts or pole dancing.





Do you enjoy beating someone up or have a ton of stress at work or home? Do you ever just feel the need to hit someone? Make it apart of your fitness routine and try out tae kwon do, jiu-jitsu, karate, boxing, kickboxing, kung-fu, the list is endless.











Love exploring new areas? Get into hiking, biking, rock climbing, surfing, scuba diving all activities that are fun and active. If you travel a lot this can be great because you get the chance to appreciate the nature of an area while sweating up a storm and burning calories!

 Enjoy being in the water? Surfing, SUP, scuba diving, rowing, paddle boarding, swimming in the pool! Just get in that water and go for it! Tons of these activities are used by celebrities including Cameron Diaz who used surfing as a way to get ready for the Charlie's Angels movies. The water is also calming and you can get yourself a nice tan as well! Do not forget your sun screen though :)

You have to look into yourself or just try new things to find what you love to do. I love to dance so taking a ballet or hip-hop class really gets me going and burns TONS of calories! Time to explore YOU and find what you love doing! There are so many more options these are just a few popular ones that people tend to use. Enjoy your routine, say to yourself "I love working out and taking care of my body by eating healthy" instead of "I have to eat this nasty salad and go running after a long day at work" Results come from fun and happiness! Ensure your happiness and try out new health foods and NEW activities!

MOTIVATIONAL MONDAY

The weekend is over so now its time to look at yourself and ask yourself if you are committing to your goals? New years has come and gone and most of us have fallen off the bandwagon of our new years resolution but why? 

It is never to late to look back at what you wanted to accomplish this year and start again! Just because you gave up last weekend does not mean you have to continue to give up. 

For instance, one of my new years resolution was to consume alcohol just once a week and to keep it to 2 drinks maximum, but I fell off and right away. It can be hard when you live in a party town and go out all the time, but really what excuse do I have? I found this quote and it really spoke to me. I am either going to DO it or NOT. I know exactly what I need to do and how to do it so it just needs to be done. I will feel much better, be healthy and of course when you care for your body you shine!

This quote can go for all sorts of events so whenever you feel out of it or feel like giving up on your goals remember to just DO IT, stop trying to lose weight, stop trying to eat healthy just DO IT!

WORK IT WEDNESDAY

What are you working on for yourself? Start by switching those bad habits to good ones!

What if you were able to just put down that pizza, chocolate bar, cigarette, starbucks drink or soda? What power would you hold being able to set that bad habit down and walk away and grab something else?

A bad habit ends through change. What change can YOU make to let go of that bad habit?

For some, it takes radical damage to occur or an event to create change. For most, it really just takes replacing it with something else. Another habit..but it needs to be a "good" habit.

Here are some ideas of good habits:

Feel like chowing down on some chips or nibbling on processed snacks?

-Write it down! Studies show that writing down your bad habit or even just scrabble will take your mind somewhere else.

-The next time you feel like munching, grab a piece of paper and a pen/pencil or even colored pens or pencils and get writing and or drawing.

Always grab a soda at your lunch break?

-Start by drinking soda water and squeezing a lime in it

-The fuzziness of the soda water will cure that habit and the lime will give it just the flavor it needs

-If you have to have that coca cola taste start by mixing half soda water and half the soda that way you can ween yourself off of that bad habit

-Learn to suck down waters instead! 0 calories, refreshing and just what the body needs

Work on ONE habit at a time. If you are one to have many habits, do not stress! Just focus on one at a time. You will get there and YOU have the confidence, you just have to do it.

Just remember to keep things consistent. Do NOT, and I repeat do NOT just break that bad habit because you feel you have overcome it. Studies show that it takes at LEAST 31 days but I say it takes 3 months to banish a bad habit. I know because I was highly and I mean not living a day without sugar. The high I got and how I felt while doing homework by eating a bag of gummy bears was priceless. I now indulge in a sweet about once a week or if that. If I can do it YOU can do it :)

MOTIVATIONAL MONDAY

Who do you become when you get in the zone of your workout? Are you the person who gets out all of your aggression and stress and pushes yourself into a sweat or are you the girl who walks around the gym lifts a few weights and walks on the treadmill? Just because you walk into a gym and throw some weights around does not mean you got your workout in! Become tough and strong!

If you know me personally, you know I am quite petite and built very small but I am STRONG. I lift weights at the gym and push 100+ lbs on a leg press. I sweat and sometimes I even grunt but I get out all my aggression and stress when at the gym. I leave the gym or leave my workout happy and energized! I do not always work out at the gym and you do not either. All you truly need is your own body, a good playlist, some weights and an area to sweat!

How do you feel when you leave your workout? Do you look in the mirror and feel like you put in your time. Stop complaining about your body and start pushing yourself at the gym. You can't sit there and say I go to the gym 5 days a week and I don't see any changes. Ask yourself..are you really working out?

Make some changes and changes will be made to your body!

Start your week off right and sweat your stress out, feel energized and feel good about doing something for YOU!

TABATA TUESDAY

And here it is Tuesday :) The one thing I love about Tuesday's is that I am over the Monday thing and ready to get my week fired up!

Check out this Tabata I rocked this morning and try it for yourself! It is a real sweat creator!

TABATA WEEK 9 WORKOUT

-2 minutes pre cardio warm up with stretching-

Jump Rope-20 seconds

REST-10 Seconds

Lunge Jumps-20 seconds

REST-10 Seconds

Froggy Jumps-20 seconds

REST-10 Seconds

Sumo Squats-20 seconds

REST-10 Seconds

Lunges with Knee Raise-20 seconds

REST-10 Seconds

Jump Rope-20 seconds

REST-10 Seconds

Lunge Jumps-20 seconds

REST-10 Seconds

Froggy Jumps-20 seconds

REST-10 Seconds

REPEAT 3 TIMES

-2 minutes resting cardio and stretching-

-I know you can do it-

ROCK IT :)

Let me know how it worked out!