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:)

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

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

PM WORKOUT: CHEST

Here is your PM Workout for this evening!

Make sure you concentrate on your form. Exhale when you lift the weight. This is a little trick that I like. It makes it so much easier to finish the reps when you are exhaling properly. Choose the weight that you can manage. I don't want you to hurt yourself but also challenge yourself. Take a min to rest between sets.

1. Front Raise and Pull Over 4 sets 8 reps ( one of my favorites ) Lie on a bench holding a barbell using a palms down grip which is about 15 inches apart. Place the bar on your upper thighs, extend your arms and keep a slight bend on the elbows. Raise the weight while keeping your arms straight, inhale and continue until the bar is on the other side above your head . It should be about 180 degrees. Your arms should be parallel to the floor with the palms of your hands facing the ceiling. Return to the starting position and exhale. Repeat the motion.
2. Barbell Bench Press 4 sets 12 reps
3. Incline Dumbbell Flies 4 sets 8 reps
4. Push Ups on Bosu Ball 4 sets 12 reps. It is a little more advanced push up. If you want to do a regular one or on your knees that is ok too :)
5. Cable Cross Over 4 sets 8 reps

Stretch. 

The Photo is from "POPSUGAR Studios!!!!

Throw some watermelon to u water. Mmm, so refreshing and delicious. Make a huge pitcher for this weekend if you are having friends over. Such a great beverage to enjoy at the bbq!!! 
Happy Thirsty Thursday:)

Summer Trim Down Series Week 3 Day 18

YES, it is LEG DAY today. A lot of people think that they have nice legs and they do not need to train them.  Everybody needs to train them. Many of us do not realize that leg training tones the entire body. It tones our abs, chest, back, etc. For those, who do not train legs, START NOW.
Leg training provides major results and you will be amazed the way your body looks:)

Today, I want you to have two workouts. It doesn't matter if you do it in the morning or on the lunch break. You decide when you are going to workout. I personally will do my cardio in the morning because it will make feel awesome for the day:) and i'll work my legs in the evening:)
It is HIIT Training today. You should blast those calories in about 25 min:)

AM WORKOUT:

Treadmill warm up @ 4.00. 1% incline for 2 min
After this, repeat the following 2 times.
Treadmill incline walk @ 3.00, 10% incline for 2 min. Jump off the treadmill and do
Jumping Jacks for 1 min
Treadmill Jog @ 5.00 for 2 min. Jump off the treadmill and do
Jump Squats for 30 sec
Treadmill incline walk @ 3.00, 10% incline for 2 min. Jump off the treadmill and do
Push Ups for 30 sec
Treadmill Jog @ 5.00 for 2 min. Jump off the treadmill and do
Walking Lunges for 30 sec
Treadmill Cool Down @ 3.5, 1 % for 2 min

How are you feeling? Out of breathe? AWESOME!!!!

PM WORKOUT:
Leg Press: 4 sets 8 reps
Single Leg Barbell Lunge ( keep one foot on the bench ) 4 sets 10 reps
Seated Calf Raise 3 sets 20 reps
Leg Press  4 sets 8 reps
Dumbbell Step Ups with A Kickback 4 sets 10 reps
Standing Calf Raise 3 sets 20 reps
Great Job Today. You've completed two training today. Sip, on some green tea and relax for the rest of the night:)
xoxo

Summer Trim Down Series Week 2 Day 11

Morning everyone.

Today we are kicking things off with a beautiful back and biceps workout. If you are lacking a motivation, think about beautiful summer dresses that you will be buying soon to show that beautiful back and toned arms:)

* Wide Grip Pull Ups 3 sets 12 reps
* Seated Cable Rows 3 sets 10 reps
* Lat Pull Down 3 sets 12 reps
* One Arm Dumbbell Row 3 sets 10 reps
* Barbell Curl 3 sets 12 reps
* Alternating Hammer Curl  3 sets 10 reps
* Biceps Curl 3 sets 12 reps
* Preacher Curl 3 sets 10 reps
* Concentration Curls 3 sets 12 reps

Your challenge for today is arm circles. I'm sure you guys remember those from the gym class:) They are so fun and seem pretty easy but they are not. YOU WILL FEEL THE BURN, i promise. You will be doing them for 2 min every hour on the hour. The key is slow movements.

  You will stand with your feet shoulders width apart and your arms extended out to the sides at shoulder height. Keep your shoulders down and start with small backward circles ( for 1 min ). Now switch and do forward circles ( for 1 min ).

Make sure to hydrate. It's Thirsty Thursday:)
As you are reading this, sip on some H2O;)