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!

MOTIVATIONAL MONDAY

Sometimes all you need to get you going is just a little bit of something. That something needs to be your motivation! What motivates you to stop eating junk food? What is your motivation to go to the gym? What makes you want to not just show up but sweat a storm and push yourself?

There has to be something! Write your goals down, make promises to yourself, reward yourself (not with food) but with a manicure or new workout clothes etc.!

Motivation is key and is why I wake up every morning at 7 am to sweat and workout and than go and do it all over again mid afternoon! My motivation is myself and I know the steps to get where I want to be. It takes more than just doing you must perform it! Total health is not just one step its a lifestyle!

Get motivated and write down what motivates you :)

FABULOUS FRIDAY

Happy Friday and we all know what Friday means....it is time to get FABULOUS :) Naturally of course! This weeks pick is apple cider vinegar. I am sure a ton of you have heard of this magical potion and know that tons of celebs kick start their days with this stuff or do crazy cleanses of just apple cider vinegar but did you know it also has beauty properties? I am about to give you two easy recipes that you can add to your routines or just when you want an extra oomph to your look :)

Apple My Swell Away

Many of you come home from a long day of work with swollen feet and hands. Or how about those who wear heels ALL THE TIME? (that being myself ;)) Your feet probably hate you by now but I could never take my heels off EVER!

Apple Cider Vinegar has come to the rescue!

Just take your bottle of Apple Cider Vinegar and take a Warm towel and massage the apple cider vinegar into your hands and feet. Now relax :)

Thats it!

This one might surprise you but it works I have done it the day after I had a few glasses of red wine for years.

Whiten Me Cider

Take Apple Cider Vinegar and place on a tooth brush.

Slowly massage apple cider vinegar onto teeth.

Take some water swish around and spit out.

Now you can rock your new white smile stain free :)

Enjoy your weekends!

WORKOUT ROUTINE

Lately, I have been trying to switch things up as I feel I need a different push. Working out takes a toll on our bodies and when pushing too much your body starts to feel stressed. I used to do a 7 day a week workout whether it was a hardcore cardio push, strength training or just an easy pilates toning day, I always did SOMETHING.

The next three months, I have been putting together another schedule as my current training schedule, I feel has been overwhelming to my body and my body is starting to store. This is what they call a "plateau."

A "plateau" is when the body gets used to your body doing the same routine over and over again and you either stop losing weight and stop gaining muscle which of course is the ultimate goal. Most want low body fat and of course to do this the "correct" way you must gain muscle.

My new schedule looks a bit like this:

Monday-Stretching morning/chest and triceps at night

Tuesday-Tabata morning/bicep and back at night

Wednesday-Cardio morning/shoulders and abs at night

Thursday-Stretching morning/legs at night

Friday-Tabata morning/rest at night

Saturday-Cardio or Tabta morning/full body strength at night

Sunday-REST DAY
REPEAT

Hopefully I see some results because from what I can see my current routine is not working out for me or its just that holiday bloat.

What is your current routine? Sometimes you need to switch something up in order to maximize your efforts. I am tweaking with my nutritional plan right now as well and avoiding certain foods and alcohol. I know I did some damage to my liver and staying away from alcohol, fatty foods and caffeine. I also have been squeezing lemons in everything as lemon is a strong detoxifier for the liver. I recommend squeezing lemons in your water and teas in order to help that holiday liver out ;)

Enjoy your weekend and remember your body is a temple, love it and treat it right and in no time your summer bod will be rockin ;)

FOOD SPOTLIGHT

Barley is a power food! Low glycemic index, low fat, contains both soluble and insoluble fibers, cholesterol free, antioxidants and phytochemicals. With only 144 calories for 1/4 cup of barley you can add a ton of vegetables and you have yourself a meal for under 200 calories. You could also add some lean skinless chicken chopped in barley and vegetables for a protein and nutrient packed meal for under 300 calories.

Because of its low glycemic index many of those who worry about blood sugar levels should switch your typically oatmeal breakfast for barley. It also contains more fiber than oatmeal. Oatmeal has about 3.98 grams for one cup whereas barley has 13.6 grams for one cup. Beat that oatmeal :)

Forms of barley include:

• Pearled Barley-Not recommended as the way they "pearl" and polish the barley it takes away most of the amazing nutrients the barley provides. It is less chewy, and cooks quicker but not worth it when it takes away what barley is intended to do.
• Hulled Barley-The outermost part of hulled barley gets removed and although it is more chewy and takes a bit more time to soak and cook it keeps all of its nutrients!
• Barley flakes-Flattened and smoothed out this type of barley may or may not be the best choice. Sometimes companies use pearled barley instead of hulled so be sure to read those labels and get the most out of what you eat.
• Pot/scotch barley-Stuck in between hulled and pearled this type is commonly used in soups. They polish it and remove the outer hull but the barley is not polished for too long so it still retains most of its nutrients.

TABATA TUESDAY

TABATA WEEK 7 WORKOUT

2 minutes of light cardio to get your heart and body moving :)

Jump Rope-20 seconds

Rest-10 seconds

Air Squats-20 seconds

Rest-10 seconds

Wall Sit with Bicep Curl- 20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Plank-20 seconds

Rest-10 seconds

Bicycle Crunches-20 seconds

Rest-10 seconds

Jump Rope-20 seconds

Rest-10 seconds

Squat Jumps-20 seconds

Rest-10 seconds

REPEAT

2 minutes of light cardio to put your heart back on and breathe!

I am sure if you have been following my blog you are ready to repeat this lovely tabata at least one more time :)

Enjoy and do not forget to stretch your brains out this one might make you a bit sore ;)

MOTIVATIONAL MONDAY

A bad attitude can ruin many things in your life besides making you a frustrated individual. Putting forth a positive attitude in any situation will make your life easier and those around you more willing to help you obtain those goals.

Today I want you to start your day off with a thank you and a laugh. Enjoy your life and your life will bring you more joy. Things will never be perfect so why not make the best out of every situation?

Enjoy your week and show love and joy to everything you do!