THE SKINNY ON A FLAT STOMACH

5 February 2013

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Have you been working hard in the gym, doing a hundred crunches to get the desired “flat tummy”, with little or no results? Still have that lower pouch or love handles? Well I have some tips that just may help! Achieving a flat stomach is one of the hardest things to accomplish and takes a ton of hard work. But if you follow this guidelines, you’ll be on your way to a flatter stomach! The key is to combine all the guidelines and stay consistent. You didn’t get that little pouch over night, so it won’t go away over night. If you stay dedicated you can achieve a flat tummy.

  • Eat Clean….very important to your waistline. Check out these guidelines to eating clean here
  • Drink Up! {Water that is}.  Water can increase your body’s metabolism and prevent water retention. Avoid alcoholic drinks. Going to a social event? Always choose a glass of red wine over beer or liquor. 
  • Work your abs, but not daily. It is recommended to work your abs three times a week to see maximum results. You’ll see benefits quicker if you give your muscles a day to fully recover between workouts. When you stress your muscles during a workout, you are breaking down the tissues, and they need a day’s rest to rebuild and get stronger. See my full fab abs workout below.
  • Cardio Intervals. Interval workouts involve alternating higher intensity exercise with low intensity recovery periods. Doing 20 minutes of hard pounding cardio intervals three times a week, burned more abdominal fat than spending twice as long doing slow-paced cardio, according to Australian researchers. 

I can’t wait to get back in the gym full-time and get my flat tummy back! My husband and I are expecting our first child at the end of March. I know with dedication and hard work I’ll be feeling back to fit in no time.

Check out these super foods for flat abs by SELF Magazine here

Here is an example of a fab abs workout routine:

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Skinny Italian Chicken

9 January 2013

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This week I pondered in the grocery store; 7 months pregnant, feeling a little uninspired, and craving something Italian. After a few moments of collecting my thoughts, I decided to come up with an Italian inspired chicken dish. I was pleased with how it came out! This yummy dish cured my craving, without adding unnecessary calories to my inevitable expanding waistline! Hope you enjoy! :)

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Ingredients:

  • 1 jar marina sauce (Make sure to check your labels!!) The Monte Bene brand I used for this recipe was the obvious healthier choice.

 

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  • 1 can artichoke hearts, quartered and drained
  • 1 tablespoon olive oil
  • 2 large red potatoes, cubed
  • 1/3 cup fresh Italian parsley
  • 1/2 cup sun-dried tomatoes
  • 1 lb skinless boneless chicken breasts
  • fat-free shredded mozzarella cheese
  • organic garlic powder, season to taste
  • cayenne pepper, season to taste
  • black pepper,season to taste
  • dried Italian herbs, season to taste

Method:

Preheat oven to 375. Heat oil over medium in a saute pan. Season chicken with garlic powder, cayenne pepper, black pepper, and dried herbs. Place chicken in the pan and brown on both sides. About 3-5 minutes per side. Take chicken out of pan and set aside. Place artichokes, potatoes, and sun-dried tomatoes in a baking dish. Pour half the jar of marina sauce over the vegetables. Place browned chicken over vegetables and pour remaining sauce over chicken. Place in oven for 1 hour 10 minutes. The last 10 minutes sprinkle chicken with mozzarella cheese. (Keep an eye on the cheese to make sure it doesn’t burn). When chicken is finished, sprinkle with parsley and serve! *I served this dish with sauteed fresh green beans.

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EAT CLEAN LOOK LEAN

10 December 2012

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Wondered how you can reach your fitness goals without a crazy diet, diet pills, or surgery? The answer is simple. Eat Clean and Exercise. So much of it is what you are feeding your body. So what is clean eating, you ask? Here I’m going to break it down for you and also list some wonderful Eat Clean Cookbooks you can pick up!

Clean Eating is NOT a diet but a lifestyle. The heart of clean eating is consuming foods in its most natural state, or as close as possible. Here are the guidelines for you to eat clean and achieve the fitness goals you have always dreamed of.

  • Eat 3 meals and 2 small snacks throughout the day. Include a lean protein, fresh fruit and vegetables, and a complex carbohydrate with each meal. You will feel way more energized!
  • Choose Water and a lot of it! Don’t drink your calories! You can also enjoy Fresh Brewed Teas instead of sodas, juices, etc.
  • Avoid processed and refined foods- stay away from sugar, white flour, breads and pastas that are not whole grain.
  • Eat lots of fresh, natural vegetables-say goodbye to your canned corn and green beans, beans, etc. Fresh is always much healthier and taste better too!
  • Choose lean proteins- eat meats/fish that are lean and are in their natural form and not pre-packaged. Use the butcher!
  • Read labels- you would be amazed by the chemicals that are in salad dressing, breads, canned goods, condiments, etc. Compare your labels and! Clean items will also contain less than 4 ingredients. Buy lower sodium products also.
  • Choose your fats wisely- stay away from anything high in saturated and trans fats, anything fried or anything high in sugar.
  • Choose Organic- buy organic meats, eggs, and dairy, vegetables, and fruits when your budget allows.
  • Stay within your recommended portion size-very important!
  • Prep all your foods ahead of time- this will save time and keep you from making poor food decisions. Also, packing a lunch will not only save you from loaded calories, but is good for the wallet too. Keep clean snacks with you!

Feeling overwhelmed? I did too when I started eating clean. But I learned if I took it one step at a time until it became routine and my taste buds changed for the healthier foods, it became much easier and part of my lifestyle. Pick up one of these cookbooks and never cook the same again!

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1. The Everything Eating Clean Cookbook, you can purchase here

2. Clean Food, you can purchase here

3. The Eat-Clean Diet Cookbook, you can purchase  here

4. The Eat-Clean Diet Vegetarian Cookbook, you can purchase here

*You can also subscribe to Clean Eating Magazine!

POP OF NEON… MATERNITY STYLE

23 October 2012

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Are you expecting? With so much changing with your body inside and out, it’s important to feel confident in your gym attire. I put together a style board for all you expecting mamma’s out there! I am 18 weeks pregnant, and had a hard time finding stylish, yet comfortable gym or yoga attire. After some searching and searching, I have found these great separates. The key is to find some great essentials and switch it up with pops of neon and other fun colors.
 
maternity workout

HERB POT ROAST

23 October 2012

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Pot Roast is a classic in so many homes. It’s delicious, easy to make, and perfect for fall & winter. I decided to use fresh herbs and make it healthier. I love how it turned out! You can make this in a dutch oven over the stove for 5 hours or in your crock pot. It makes quite a few servings, so would be perfect to make a head of time for a busy week. One of my favorite meals!

Hope You Enjoy! :)

Ingredients:

  • 1 3-4 lb Beef Chuck Roast, trimmed of most fat
  • 2 tbsp olive oil
  • 8-10 whole carrots, trimmed
  • fresh green beans
  • 4 large potatoes, cubed
  • 1 yellow onion, chopped
  • 1 cup fresh parsley
  • 4 sprigs fresh rosemary
  • 6 sprigs fresh oregano
  • 1 packet pot roast seasoning
  • 5 cups low sodium beef stock
  • 1 garlic glove, minced
  • garlic powder, season to taste
  • dried Italian herbs, season to taste
  • cayenne pepper, season to taste

Method:

Heat olive oil in a dutch oven, over medium heat. Season beef  with garlic powder, dried herbs, and cayenne pepper. Place roast in dutch oven with hot oil and brown all sides. Remove roast and saute onion, until tender. Add beef broth and packet of pot roast seasoning. Mix well and add all vegetables. Add parsley, 3 sprigs of rosemary, 5 sprigs of oregano, and minced garlic. Generously season mixed herbs and vegetables with garlic powder, dried Italian herbs, and cayenne pepper. Place beef into dutch oven, top beef with 1 sprig of rosemary and oregano. Cover and cook on low for 5 hours. Serve over steamed brown rice.

*Don’t have a dutch oven? Cook in a crock-pot on low for 7-8 hours.

Skinny Mini Blueberry Cobblers

10 September 2012

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Cobbler is one of my favorite sweet treats. It makes me feel so warm and fuzzy inside! We all know that these desserts you find around the holidays, aren’t so forgiving on our waist. I played around a bit with some ideas and perfected my recipe. You wouldn’t even realize it’s much healthier! You can substitute any fresh fruit you like. I switch it up sometimes using fresh apricots…yum!

Hope you enjoy! :)

Ingredients:

  • 1 pint fresh blueberries
  • 1/2 cup old fashion oats
  • 1/2 box vanilla cake mix (you can find gluten-free)
  • 1 tbsp corn starch
  • 1/3 cup Stevia, Splenda, or Truvia
  • 1/2 cup water
  • 1 stick melted butter

Method:

Preheat oven to 350 degrees. Place blueberries in a medium bowl, toss with corn starch, sugar substitute, and water until well coated. Divide fruit into 4-6 ramekins. In a separate bowl, combine oats and dry cake mix. Spread dry mixture evenly over fruit. Drizzle melted butter over cake mix. Bake for 35 minutes or until top is golden. Slightly cool before serving.

 

IN THE SHOES OF…JORDAN LEMOINE

12 August 2012

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Meet Jordan! I am so excited to share her very inspiring story on my blog. She is proof that hard work and determination pays off. She lives in Saint Amant, Louisiana and works as a stylist at Salon Static. She is also a proud mother of a wonderful 5 1/2 month old baby boy. I myself, have no children and have never gone through pregnancy, but Jordan inspired me so much. I know she will inspire all women in their weight loss journey! If she can do it in 5 months, with a full-time job and a baby to take care of…well you can too! Congrats Jordan on your fit success. Your hard work and dedication has truly paid off, you look great! Thank you for allowing me to share your story! :)

Be sure to read Jordan’s story and GET INSPIRED. DO WORK. LIVE HEALTHY.
I didn’t find out I was pregnant until I was 5 months along, so I don’t know how much I gained. But, I weighed about 180 lbs when I went in to deliver. I will assume that I gained about 60-70 lbs. Because I found out so late into my pregnancy I didn’t really have a chance to workout or anything during my pregnancy except to eat everything I saw!
 After I had Slayden I was determined to lose the baby weight, but my bigger girl was for once in my life to be “fit” and not just “skinny”. Trying to buy clothes and seeing pictures of myself throughout and after my pregnancy was motivation enough to work towards getting in shape. My diet after I had my son changed drastically. I use to be able to drink and eat whatever I wanted my entire life, but I knew that couldn’t happen if I wanted the results I was determined to have. I started eating mostly organic foods and things with the least amount of ingredients. I never skip a meal and snack lightly and healthy throughout the day. I drink only water and juices instead of sodas and occasionally I’ll have a sweet tea. I cut out all salts and started seasoning everything with Ms. Dash. I also try to cook at least 4-5 days a week and bring my left-overs for lunch. Like everyone else I do allot myself 1 cheat day a week, but I do not go overboard with it.
 
I started working out about 6 weeks after I had my son. I did strictly cardio for the first 2 months and machine ab workouts. I started off at 20 minutes on the elliptical and would add 5 minutes more every week until I got up to an hour a day. I work out about 4 days a week, sometimes 5. Once I got close to my weight goal I started adding work outs and cardio to build muscle. I change up my workouts about every 2 weeks so my muscles don’t get use to the same routine. I take advice, pointers, and workout plans from anything and anyone. Although I am very happy with my results I am still working out even harder. I have made it part of my lifestyle.
Picture Below: Left 1 Month after giving birth. Right Picture: 4 months after giving birth.
  I, like most people, use to use the excuse “I am too busy and I just don’t have time to workout”. Now I have realized that I don’t have time, I make time! I wake up at 6 am every morning to get myself and my 5 month old son ready for work and daycare. I get to work around 9 am and I am on my feet all day long till around 6-6:30 sometimes later. Right after work I get my son and go straight to the gym. I workout for about an hour sometimes an hour and a half. My son and I will leave the gym around 8 or 8:30. I will then go home and cook a quick healthy meal and have my son and myself ready for bed around 9:30 sometimes 10 p.m. Eating healthy and working out has given my body so much more energy and made it possible to do all of that in one day! I still get to spend a lot of time with my son while maintaining my gym schedule. In high school I weighed about 127 lbs and looked good from cheering and playing sports. My goal weight was 130 lbs and I am now at 126.8 lbs muscular and not “skinny”. 
Here is Jordan at 5 months after giving birth to her beautiful baby boy! Amazing!

MARIONBERRY & JALAPENO TURKEY MEATBALLS

12 August 2012

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I have a small obsession with Green Valley Ranch Reserve‘s products! They are super healthy & delicious. When I discovered the Marionberry & Jalapeno sauce, I immediately thought of creating meatballs! These are thee perfect meatballs for a party or for a week night dinner. I paired mine with broccolini and a salad for a light and healthy dinner. Don’t have a H-E-B to purchase this sauce? Just look for a sweet & spicy organic sauce for a substitute. These were a huge hit in my house, so I hope they are in yours too!

Enjoy :)

Ingredients:

  • 1 lb lean ground turkey
  • 1 cup whole wheat breadcrumbs
  • 2 egg whites
  • 1 fresh jalapeno, diced
  • green onions, chopped
  • fresh parsley, chopped for garnish
  • garlic powder, season to taste
  • 1 jar Marionberry & Jalapeno sauce

Method:

Pre-heat oven to 350 degrees. In a medium bowl, mix ground turkey, breadcrumbs, egg whites, jalapeno, and green onions. Coat a large baking dish with the marionberry and jalapeno sauce. Form meatballs into 1 inch balls and place in baking dish.

Bake meatballs for 40 minutes. Pour the rest of the sauce on top the meatballs. Serve immediately.

Your Full Body Circuit

6 August 2012

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Have you been telling yourself that you want to get to in shape, but don’t have the time to do so? Well, no more excuses! I created the perfect workout for you. This circuit cuts your workout in half and works your whole body. You can do this workout in the gym or in the comfort in your home. So get moving and start loving your body. Scroll down for instructions :)

1. Bicep Cable Curl: Attach a straight bar to the bottom portion of a cable machine. Cable should be placed on the lowest setting so that when standing up with grip in hand, tension can be felt when trying to flex upward. Grasp bar with palms facing in front of you. Keep your elbows locked to your sides, curl upward until palms are facing your shoulder. (Be sure not to swing the weight). Maintain a slight bend in the knees and a straight back throughout. Slowly lower weight until in the starting position. Start with a light weight and do 20 reps, then immediately move on to exercise #2.

2. Standing Tricep Press with dumbbells: Move a 10-15 lb dumbbell to an over head position with the elbow slightly bent, use your other arm to support the arm in the upright position by placing your hand to the back of your Tricep. Slowly lower the dumbbell behind your head, keeping it inline with your spine. Your elbow should be bent when doing this. Return the weight to the top by straightening your arm. Do 20 reps, then immediately move on              to exercise #3.

3. Weighted Ball Crunch: Sit on the exercise ball with your feet shoulder-width apart, holding a 8 lb medicine ball. Walk forward until your back is on the ball and your hips are just off the ball. Lie on your exercise ball with your spine fully extended.  Contract your ab and crunch up to about 45 degree. Slowly come back down to your starting position. Do 20 reps, then immediately move on to exercise #4.

4. Stability Ball Knee Tuck: Place your feet on a stability ball with your upper body in a straight-arm plank position. Using your abs, pull your knees into your chest while your legs roll along the ball. Slowly return to start and repeat. Do 20 reps, then immediately move on to exercise #5.

5.  Kettle bell Squat: Stand with feet shoulder width apart, holding a 16-25 lb kettle bell. Bend knees  until you are in a squat position. (As you would be sitting in a chair). Do 20 reps, then immediately move on to exercise #6.

6. Stability Ball Calf Raise: sit on stability ball and rest 10 lb dumbbells on top of thighs. Lift heels off floor to contract your calf muscles. Do 20 reps, then REST! 

Circuit Training Defined

6 August 2012

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Circuit Training is a great training method that saves me time in the gym! I really see a difference in my body when I do circuits over split day training. SO WHAT IS “CIRCUIT TRAINING”, YOU WONDER?

By Definition: Circuit Training is a form of body conditioning training, resistance training, and  high-intensity aerobics. It is designed to be easy to follow and target strength building as well as muscular endurance. An exercise “circuit” is one completion of all prescribed exercises in the program. When one circuit is complete, one begins the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise.

Due to the lack of rest in between sets, you will maintain an elevated heart rate for the entire period of exercise. The combination of weight training and increased cardiovascular efforts, makes adding circuits into your workout routine a must. You will increase cardiovascular endurance and gain muscle through the resistance training. Not to mention, burn more calories in less time!