Quinoa Pizza Bites

Instead of a full on cheat day how about a mini cheat day? I made these quinoa pizza bites for the first time last night, I slightly tweaked the recipe of course (shown below) )to make it slightly healthier, but overall it’s a great little snack or appetizer to satisfy your carb craving. 

Ingredients:

1 cup uncooked quinoa

2 large eggs

1/2 cup chopped onion

1/2 cup fat free shredded mozzarella

1 tsp minced garlic

1 Tbs dried basil

1 tsp dried oregano

pinch of salt

pizza sauce for dipping

Directions:

1. Cook your quinoa! Boil the quinoa and 2 cups of waterand cover. Once boiling, reduce heat to low, and let it simmer for 15-20 minutes (until water is absorbed and quinoa is tender).

2. Preheat oven to 350 degrees. Combine all of your ingredients (except the pizza sauce) in a mixing bowl until it is well mixed.

3. Lightly spray the bottom of a mini-muffin tin with olive oil spray. Using a Tablespoon, scoop - 1Tbs into each muffin tin.

4. Bake them for 15-20 and let cool. 

5. Serve them warm with pizza sauce to dip in!

4-Week Shape Up Plan // Week 2

Congrats on making it to week 2! You should be proud of yourself, you've made it this far. Have you written down your goals lately!? Definitely write them down if you haven't already - make a goal board or a motivation board somewhat like this one here to keep you on track and motivated. I'm in the middle of making mine as we speak and I'll be sure to put it up as soon as I finish!

Put your motivation board in a high-traffic area so that you'll walk by it and see it numerous times throughout the day. Statistics have shown that people who write down their goals and make them visible are more likely to accomplish them. =]

Week 2

Make sure you're adequately stretching and warming up before completing your exercises - you don't want to injure yourself by working with cold muscles.

Day 1
No Equipment Arm Work Out
30 minutes of cardio - jogging, swimming, cycling - get your heart pumping!

Day 2
Butt, Legs and Thighs Work Out

Day 3
Full Body, No Equipment Workout
8 Minutes to 6-Pack Abs - this one is absolutely killer but you'll love the pay off


Day 4
No Equipment CrossFit Workout

Day 5
Intense 50

Day 6
HIIT 100 - I'm pretty sure you will hate me after this workout. It gets me every.time.


Day 7
Rest - you're going to need it after that last HIIT 100 workout


Week 1 Shape Up Plan

Intense 50 // No Equipment Full Body

Ready for another killer workout? Lucky for you this one you only complete once so give it all your effort!

50 air squats

50 burpees

50 reverse lunges

50 russian twists

50 butterfly situps

50 stairs

50 tuck jumps

50 lunges

You're up! What is your number 1 "problem area" that you can't seem to tame?

Skinny Snacks // Strawberry Banana Oatmeal Protein Bake

Ingredients 

Old Fashioned Rolled Oats 2 cups

Vanilla Protein Powder 4 scoops

Ground Flaxseed (Optional) 2 tbsp

Baking Powder 1 tsp

Salt 1/4 tsp

Cinnamon 1 tbsp

Stevia in the Raw 1/2 cup

Egg Whites 4

Unsweetened Almond Milk 1 1/2 cups

Plain Greek Yogurt 1/4 cup

Unsweetened Applesauce 4oz

Bananas 2

Strawberries 4 large

Directions

Preheat oven to 375 degrees F.

In a medium bowl mix together dry ingredients.

In another medium bowl mix together wet ingredients except fruit.

Spray an 8" or 8.5" round or square baking pan with non-stick spray.

Line the bottom of the round baking pan with one of the thinly-sliced bananas.

Mix dry ingredients into wet ingredients - make sure it is distributed evenly.

Pour mixture on top the layer of sliced bananas.

Cover with remaining sliced banana and sliced strawberries.

Bake for 40-45 minutes until top is golden brown, or inserted knife comes out clean.

No Equipment Arm Work Out //

Budgets are tight for many people these days and gym memberships are one of the first things to go when money is tight. I personally love no equipment workouts once in a while because frankly, sometimes, I. Don't. Want. To. Be. At. The. Gym. =] hahah especially when it's crowded. Are you ready to give this arm workout a whirl? =]

25 chair squats

25 pushups

15 tricep dips with leg extension

25 burpees

3 rounds

You're up! What are your favorite at-home workouts to do?

Sore To The Core // Intense Abdominal Workout

Abs! Abs! Abs! It takes dedication to have a great set of abs! Keep up the hard work and don't let your muscles get comfy with the same ol' workout. 

Frog Sit Ups – 30 seconds

15 seconds of rest

Toe-Touch Sit Ups – 30 Seconds

15 seconds of rest

Side Crunches – 30 seconds each side

15 seconds of rest

Reverse Crunch – 3 sets of 15 reps

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 

§  Location: Covers the area from sternum all the way down to the pelvis bone.

§  Exercises: Crunch or Sit Up

Oblique:

§  Location: Side of the waist.

§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  Exercise: Air Bike

Serratus:

§  Location: Between front abs and lats.

§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

Hard Core Workout // No Pun Intended

I know we're headed into fall and winter - however that's no reason to start slacking on the washboard abs. Just because you won't be religiously spending your weekends at the pool or on the lake anymore doesn't mean that you get to start ignoring these muscles! Get busy!

Cable Crunch – 30 seconds

15 seconds of rest

Side Bends – 30 seconds

15 seconds of rest

Crunches – 3 sets of 15

Reverse Crunch Curl – 3 sets of 15

3 rounds

Your core is compiled of 4 different parts; Rectus Abdominus, Oblique, Intercostals, and Serratus. It’s imperative to work each of these muscles in order to achieve a solid core. The following exercises will target each of these areas so you can start seeing some washboard abs!

Rectus Abdominus: 

§  Location: Covers the area from sternum all the way down to the pelvis bone.

§  Exercises: Crunch or Sit Up

Oblique:

§  Location: Side of the waist.

§  Exercises: Side Bends and Decline Oblique Crunches

Intercostals:

§  Location: Between the side of the rib cage. It comes into play when you flex the torso and twist from side to side.

§  Exercise: Air Bike

Serratus:

§  Location: Between front abs and lats.

§  Exercises: Barbell Pullovers and Cable Crunches

*Keep in mind that your diet and cardio will need to be in check in order for you to see abs.

Your core muscles repair quicker that the rest of your muscles allowing you to work them daily without muscle deterioration.

4-Week Shape Up Plan // Week 1

Hi Friends! I've been receiving numerous emails from readers requesting workout plans so I've finally decided to start offering them! 6-week, 8-week and 12-week plans as well as custom personalized workout plans that fit the needs of your specific fitness and nutritional goals are NOW available! WooHoo!

I decided to put together a little mini workout plan with workouts that I've already created and a few new ones as well. I'll be releasing 7-day plans. I guess you could consider this a trial run if you will. If you like the programming I provide, you may want to consider personalized online training or one of my training packages I create.

Week 1

Day 1
Lean Legs Work Out - awesome at-home workout using no equipment
Core Workout - get ready to feel the burn!

Day 2
Toned Arms - nothing shows dedication like strong arms
Core Workout - get busy - washboard abs won't wait

Day 3
Full Body Tabata Work Out  - amazing calorie incinerator 

Day 4
Back and Biceps Work Out  or if you'd rather not use equipment  Tabata Work Out
Intense Core Work Out - that's right! Feel that burn - it's working!

Day 5
No Equipment CrossFit Work Out

Day 6
Butt, Hips and Thighs Work Out - and you don't need equipment! 

Day 7
Rest! Obviously don't park it on the couch for a full 24-hours. Keep those muscles moving and take the dog for a walk, play some sand volleyball or do another low impact activity that you enjoy. 

*If you need to make an adjustment to your "rest day", go for it! This has to fit in YOUR lifestyle in order for it to BECOME your lifestyle. 



You're Up! What kind of workouts would you like to start seeing or seeing more of?

Skinny Snacks - Pumpkin Protein Bars

Pumpkin Protein Squares

Ingredients

½ C Xylitol Brown Sugar Blend (Ideal)

1 - 4 oz. jar baby food applesauce

2 tsp. ground cinnamon

1 ½ tsp. ground ginger

½ tsp. ground clove

1 tsp. baking powder

1 tsp. baking soda

½ tsp. salt

2 tsp. vanilla extract

4 large egg whites

1 - 15 oz. can of raw pumpkin

2 C oat flour

2 scoops vanilla whey protein

½ cup almond milk

½ C chopped walnuts (optional)

Directions

Preheat the oven to 350.

Spray a 9 X 13 glass baking dish with non-stick spray.

Combine first 11 ingredients and mix well.

Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into a glass baking dish and bake for 30 min.

Makes 24 squares

Skinny Breakfast - Pumpkin Spice Pancakes

Just in time for fall! These pancakes have amazing flavor. I LOVE PUMPKIN! =]

Ingredients

1 1/2 cups Oat Flour

2 tbsp Splenda, Truvia, or Ideal

1 tbsp Baking Powder

1/2 tsp Salt

1 tbsp Cinnamon

1/4 tsp Allspice

1/4 tsp Nutmeg

4 Egg Whites

1/2 cup Raw Pumpkin

1 1/2 cups unsweetened Almond Breeze

*To make these protein pancakes instead, use only 1 1/4 cup of oat flour and 2 scoops of your favorite vanilla protein.

Directions

Preheat griddle to medium heat.

Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a bowl.

Wisk egg whites and pumpkin. Mix in Almond Breeze.

Add wet ingredients to dry ingredients and mix together.

Spray griddle with non-stick butter spray.

Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a side.

Makes 10 pancakes

5 Killer CrossFit Workouts

CrossFit requires some insanity with a “don’t quit until you’re dead attitude”. These are extremely tough workouts but when you push yourself and finish, you’ll be left feeling more than accomplished.

Workout 1

Treadmill – Running for 1 Mile

Pull-ups – 100 reps

Push-ups – 200 reps

Self-Squat - 300 reps

Treadmill – Running for 1 Mile

Workout 2

Barbell Thruster – 25 reps

Pull-ups – 25 reps

Workout 3

Barbell Thruster – 100 reps for time with 5 burpees on the minute every minute.

Workout 4

Barbell Deadlift – (1.5 bodyweight) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Powerclean - .75 of bodyweight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Barbell Bench Press – Medium Grip at body weight 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps

Workout 5

7 Rounds for Time

Kettlebell Swings -15 reps

Power Clean – 15 reps

Box Jump – 15 reps

12-Week Beginners Guide to Muscle Building // Phase 1

Congrats on making the decision to start this journey to a fit lifestyle!  This 12-week program will guide you to becoming fit while teaching you all the tools you’ll need to maintain that fit and healthy lifestyle. Feel free to contact me with any questions you might have along the way!

Phase 1 is the muscle endurance phase so you’ll need to do 3 sets of 12 repetitions with 1 minute rest between sets. Remember not to push yourself beyond your abilities – it could cause injury or burnout due to sore muscles. You’ll want to lift 60% of your maximum ability.

Phase 1 // Week 1 // Day 1

The Workout

Chest and Triceps

Dumbbell Bench Press

3 sets of 12 reps
1 min rest 

Flat Bench Cable Flys

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

 Triceps Pushdown

3 sets of 12 reps
1 min rest


Phase 1 // Week 1 // Day 2
Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

 One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

 Seated Cable Rows

3 sets of 12 reps
1 min

 Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

 Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest 

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps

1 min rest

Phase 1 // Week 1 // Day 3

It's LEG DAY! I LOVE leg day! =] 

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 4
You’re almost done with your first week of training! That wasn't so bad right?!

Shoulders and Abs

The Workout

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest 

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

 Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 1 // Day 5

REST

Phase 1 // Week 1 // Day 6

REST

Phase 1 // Week 1 // Day 7

REST

Phase 1 // Week 2 // Day 8
To Recap:  3 sets of 12 repetitions with 1 minute rest between sets

 Chest and Triceps 

Wide Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Dumbbell Bench Press

3 sets of 12 reps
1 min rest

Flat Bench Cable Flyes

3 sets of 12 reps
1 min rest

Narrow Pushups

3 sets of 12 reps
1 min rest

Standard or on knees

Standing Dumbbell Triceps Extension

3 sets of 12 reps
1 min rest

Triceps Pushdown

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 9

Back and Biceps

Wide-Grip Lat Pulldown

3 sets of 12 reps
1 min rest

One-Arm Dumbbell Row

3 sets of 12 reps
1 min rest

Seated Cable Rows

3 sets of 12 reps
1 min

Underhand Cable Pulldowns

3 sets of 12 reps
1 min rest

Dumbbell Alternate Bicep Curl

3 sets of 12 reps
1 min rest

One Arm Dumbbell Preacher Curl

3 sets of 12 reps
1 min rest

Standing Biceps Cable Curl

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 10
You're on your way to some killer stems! You guessed it - LEG DAY!

Leg Press

3 sets of 12 reps
1 min rest

Leg Extensions

3 sets of 12 reps
1 min rest

Wide Stance Barbell Squat

3 sets of 12 reps
1 min rest

Seated Leg Curl

3 sets of 12 reps
1 min rest

Standing Calf Raises

3 sets of 12 reps
1 min rest

Seated Calf Raise

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 11

Shoulders and Abs

Seated Dumbbell Press

3 sets of 12 reps
1 min rest

Standing Dumbbell Straight-Arm Front Delt Raise To A 'T' (up and open)

3 sets of 12 reps, 1 min rest

Side Lateral Raise

3 sets of 12 reps
1 min rest

Seated Bent-Over Rear Delt Raise

3 sets of 12 reps
1 min rest

Exercise Ball Crunch

3 sets of 12 reps
1 min rest

Air Bike

3 sets of 12 reps
1 min rest

Phase 1 // Week 2 // Day 12

Rest

Phase 1 // Week 2 // Day 13

Rest

Phase 1 // Week 2 // Day 14

Rest

Phase 1 // Week 3 // Day 15

Today is a big day! It’s the first day of muscle building! The last 2 weeks you’ve been prepping your muscles, now is when we start building and toning them! We're starting with our legs!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 16
Back and Biceps

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 3 // Day 17

Keep up the hard work! You're probably doing things you you've never done and that is something to be proud of! Don't stop - let's keep pushing forward!

Chest and Triceps

Wide Pushups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 3 // Day 18
LEG DAY!!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 3 // Day 19

We're focusing on shoulder and abs today! If you're struggling with motivation, make a motivation board if you haven't already. Here are some examples of some of  my favorite motivation boards, here, here and here. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 3 // Day 20

REST

Phase 1 // Week 3 // Day 21

REST

Phase 1 // Week 4 // Day 22

We're focusing on legs again today. Did you know that most people's "problem areas" are their butt and legs? We'll fix that! Keep up the hard work!

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 23

Today is a back and biceps day! Men, you know the drill - ladies, don't fret, conquering these muscles shows hard work and dedication. If you're not feeling like a bombshell yet, get ready because your back and biceps are the cherry on top.

Hammer Strength Lat Pull

3 sets of 10 reps

Wide-Grip Lat Pulldown

3 sets of 10 reps

Alternate Option:
Pullup

Seated Narrow Grip Cable Rows

3 sets of 10 reps

T-Bar Row

3 sets of 10 reps

Alternate Option:
Bent-Over Barbell Row

Back Extensions

3 sets of 10 reps

Barbell Curl

3 sets of 10 reps

Incline Dumbbell Curl

3 sets of 10 reps

Alternate Hammer Curl

3 sets of 10 reps

Phase 1 // Week 4 // Day 24

Get ready to forget about flab with this triceps and chest work out. 

Wide Pus-ups (close hand position also shown)

3 sets of 10 reps

Incline Dumbbell Press

3 sets of 10 reps

Flat Bench Flyes

3 sets of 10 reps

Alternate Option:
Machine Flyes

Decline Flyes

3 sets of 10 reps

Bench Dips

3 sets of 10 reps

Alternate Option:
Bar Dips

Lying EZ-Bar Triceps Extension

3 sets of 10 reps

Dumbbell Triceps Kickback

3 sets of 10 reps

Overhead Two Handed Triceps Extension

3 sets of 10 reps

Cable One Arm Triceps Extension

3 sets of 10 reps

Phase 1 // Week 4 // Day 25

Legs! Legs! Legs! You're about to have some killer legs. =] This leg workout will target your calves and quads. 

Leg Extensions

3 sets of 10 reps

Wide Stance Barbell Squat

3 sets of 10 reps

Walking Barbell Lunge

3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell)

3 sets of 10 reps

Lying Leg Curls

3 sets of 10 reps

Seated Calf Raise

3 sets of 10 reps

Standing Calf Raises

3 sets of 10 reps

Phase 1 // Week 4 // Day 26

 Shoulders and Abs are on the agenda today. We're about to step into fall but that's no reason to slack on your midsection. Show your determination and focus while you build your best body. 

Seated Dumbbell Press

3 sets of 10 reps

Rear-Delt Cable Flyes

3 sets of 10 reps

Dumbbell Front Raise

3 sets of 10 reps

Seated Arnold Press

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Seated Bent-Over Rear Delt Raise

3 sets of 10 reps

Crunches

3 sets of 10 reps

Roman Chair Leg Raise

3 sets of 10 reps

Oblique Crunches - On The Floor

3 sets of 10 reps per side

Phase 1 // Week 4 // Day 27

REST

Phase 1 // Week 4 // Day 28

REST

Congratulations on completing phase 1 of 3 in the 12-Week Beginners Guide to Building Muscle Series. Up next is Phase 2 where we take it to The Next Level.

Phase 2 - Level Up