START YOUR MORNING CLEAN, LEAN AND GREEN

Good Morning Everyone.

Happy Thirsty Thursday!

GET RID OF YOUR THIRST WITH THIS DELICIOUS GREEN SMOOTHIE;)

REMEMBER: KEY TO THAT BODY IS EATING CLEAN, LEAN AND GREEN!

1 cup water
1 cup spinach
1/2 cup pineapple
1/4 mango
1 banana

Blend it all together until smooth.

How did it turn out?

Breakfast Smoothie

This morning I made this yummy smoothie that filled me up and was super beneficial.
We all feel lazy at times and don't feel like cooking in the morning or want something quick. Well, this recipe has it all. It's healthy, quick, tasty and filling :)

Ingredients :

* 2 cups of fresh spinach
* 1 banana
* 1 cup Greek Yogurt
* 1/2 cup pineapple
* 2 tbsp chia seeds

Combine all of the ingredients in the blender until smooth.
You can also add some protein powder. Nom nom nom:)

5 miler+Ballet Barre=AWESOME WEDNESDAY

Woot Woot, great workout so far. Did 5 miles on a treadmill, now off to the Ballet Barre Class. This is such an amazing class. It sculpts and tones you from head to toe and you are definitely feeling sore the next day. Pop Physique originates from California and last September they launched their new studio here in Baltimore.  It incorporates the elements of ballet, pilates, some weight training as well as core shaping and lots of stretching. If you haven't tried this class, it's A MUST, you will fall in love with it;)

What's your workout for today?

Oksana,

xoxo

Strawberry Spritzer

What can be better than a refreshing strawberry spritzer on a hot day?!
Sparkling water, 1 slice of lemon and 5 strawberries;)

THIRSTY THURSDAY ;)

Breakfast Time

Did you know that breakfast is the biggest and the most important meal of the day?

Some people skip breakfast for different reasons like trying to loose weight or not feeling hungry when they wake up. However, if you want to loose weight, keep it off and most importantly maintain a healthy weight for life, you MUST eat breakfast.

• Breakfast speeds up your metabolism. If you do not feed your body, your metabolism slows down and your body thinks that its okay to conserve energy it has because it is not getting any through nutrition.
• Breakfast helps you not to overeat later in the day. If you do not eat breakfast, you tend to overeat later in the day. By lunch time, you are so hungry that you choose the foods that are filling and higher in calories to satisfy your cravings. 
• Breakfast keeps you in a good mood all day:) Eating breakfast will regulate your blood sugar levels through lunch time which play an important role in mood and give you lots of needed energy. You are more likely to be happy once your tummy is full. 
• Breakfast also improves your memory and concentration. If you are hungry, you will have issues remembering things and will start loosing an ability to concentrate. You will start feeling dizzy, having headaches and being grumpy.

It doesn't matter what you have for breakfast as long as you eat something. It can be eggs, oatmeal, fresh berries, yogurt, etc. Pick the foods that you enjoy and stock up on them:)

How about some "STEAK AND EGGS for breakfast this morning?

4 oz flank steak

salt olive oil

cooking spray

2 eggs

1 whole wheat tortilla

1/2 cup cooked lentils

2 slices of any cheese. I got pepper jack.

1 tablespoons of salsa

*** Cook eggs to your liking. Mine are scrambled:)

*** Cook steak to you desired temperature. It shouldn't take longer than 10 min.

*** Toast your tortilla and put it on a plate, top it with lentils, cheese, eggs and salsa on top. 

*** Thinly slice your steak!

BON APPETITE :)

***Steak helps build muscle mass which helps in your calorie burn. Steak, eggs and lentils provide 30 g of metabolism revving protein per serving. 

This breakfast will certainly keep you full:) 

Happy Thursday

xoxo

Three Ingredient Juice

Hey guys. How is your day going?
I just made this yummy juice for my mid-afternoon snack. It's Kale, Carrot and Apple. These are the most simple ingredients and almost everyone has them in the kitchen. If you do not have any kale, use spinach instead. This juice is so beneficial for you and tastes good too.

Kale is a great source of potassium, calcium, manganese, iron and phosphorous. It also contains lots of Vitamin C, Vitamin K and Vitamin A.

Carrot is a great source of  potassium, magnesium, folate, Vitamin B6, B3, B1, Vitamin K, Vitamin A, Vitamin C and the list goes on.

Apple is a great source of  Vitamin B6, Vitamin C, Vitamin E, Vitamin A and Folic Acid

Juices/smoothies are so easy to make, so beneficial and tasty. You can make different smoothies for each day of the week.

LAST DAY OF SUMMER TRIM DOWN SERIES

CONGRATULATIONS TO EVERYBODY WHO PARTICIPATED IN SUMMER TRIM DOWN SERIES AND FINISHED IT STRONG!!!

You did it!!! YAY!

YOU HAVE STRUGGLED BUT NEVER GAVE UP!!! Now, pat yourself on a back because you deserve it.

You've made it through an intense 6 weeks of eating clean and working out. You have put so much hard work and effort and I am extremely proud of you:)

However, your journey is not over. Being healthy and fit is not a phase or destination you are trying to reach, IT IS A WAY OF LIFE.

I hope that you all will stay motivated to be healthy and continue on this great path.

Here a few tips of keeping a healthy lifestyle your habit:

• Pick an exercise you truly enjoy ( swimming, cycling, zumba, etc) If you don't enjoy it, you won't stick to it.
• Treat it like your appointment. Write down the times for each day in your calendar.
• Get a partner in crime:) Working out with a friend is always more fun and you will keep each other motivated.
• Switch it up. Change your routines every 2 to 4 weeks. This way you won't get bored and will keep your body wondering;)
• Keep the food journal.This way you will be honest with yourself.
• Check your progress.Weight yourself biweekly, pay attention to your heart rate, if it changed at all, if you became faster or stronger, etc.

Great job Everybody;)

"A HEALTHY INDIVIDUAL IS A HAPPY INDIVIDUAL" ;) <3