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Saturday, June 10, 2017

Friday, June 9, 2017

Summer Salad w Berries

Summer Salad
This is one of my ALL time favorite salads during the summer. 
You can add grilled chicken or shrimp if you want OR serve it as a side! Enjoy :)

Ingredients:
3 Heads Romaine Lettuce Chopped OR you can use Spinach
1/2 Cups of each of the following:
    -Sliced Strawberries
    -Blueberries
    -Mandarin Oranges (get the ones in the can with no sugar added and rinse them)
1/4 cup Parmesan Cheese (add more if needed)
1/2 Cup Roasted Almonds or Pecans
Dressing: Newmans Own Light Balsamic Vinaigarete 
-Combine all ingredients and toss with dressing right before serving. Add Salt and Pepper to taste. 
  



Tuesday, May 23, 2017

3 Great Exercises after Pregnancy

Exercises to do at home right after pregnancy....
So many people jump right back into exercise after having your little one. It is SO important to take the time to let your core heal and bring your muscles back together. You will be thankful!!!!

Here are 3 great exercises you can do at home when you have time :)

Bridge ups both legs x20-you can elevate legs on couch
Single leg bridge ups x20 R x20L -you can elevate legs on couch 
Heal Slides x20 R x20 L - not sure what this chick is doing but I would use a towel under heal and slide in and out Repeat 2x. You can do it 2-3 times a week

-Focus on engaging core and pulling and lifting with lower abs-




Tuesday, March 28, 2017

Spring Break Bottom and Core Workout

Keep your workouts going while you are on Spring Break! Here is a quick and simple workout you can do anywhere!

Saturday, February 25, 2017

Ab/Core at Home Workout

7 Exercises. 20 Repetitions. 3 Times. Great Ab and Core Workout!
-Here is the link to see exercises! https://instagram.com/p/BCNN0W3DiNH/

20 Plank to Push Up R, 20 L
20 Full Sit-Ups
20 Bike, Bike, 2 Butt-Ups
20 Flutter Kicks
20 Sissor Kicks
20 Alternating Cross Over Crunches
20 Froggers

Sunday, February 5, 2017

Endometriosis- Facts and Support!

Found this to be a very insightful article on Endometriosis. So many women face this issue and one of the hardest things to accept/understand. Support for other women and tips/guidance help so much. You are not alone! Hang in there, God has a special plan for each of us!!

http://www.m.webmd.com/women/ss/slideshow-endometriosis-overview?ecd=wnl_spr_020417&ctr=wnl-spr-020417_nsl-spn_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d


Saturday, February 4, 2017

19 Healthy "On-The-Go" Protein Filled Snacks!

Preparation is key when trying to maintain a healthy, balanced diet- Here are some ideas for protein filled snacks that will leave you feeling full longer and give you more energy!

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1996


Saturday, January 21, 2017

Quick/Easy ways to squeeze in exercise and healthy habits!

We all are busy, but you can be more productive when you take care of yourself and live a healthy life style.... 

See the link below on ways to make your lifestyle healthy and moderate! In summary...
1. Eating Well and Fueling your body- Take time at the beginning of the week to think about how you can eat healthy on the go. If you have a lunch meeting, schedule it outside and incorporate physical activity. When cooking meals at night, cook extra for the next days lunch, make a grocery list (be prepared when going to the grocery store, or you will end up walking out with a bunch of crap!!!). Plan easy meals that are ready when you get home (use a crockpot and toss everything in before you go to work and you will come home to a healthy dinner. Always think moderation.... Diet is 75% of living a healthy lifestyle. All it takes is a little planning. If you dont have time to shop most gorcery stores not have a delivery service. 

2. Stress Management and Sleep- It is proven that lack of sleep and stress hinder weight loss. Take time for yourself and make sure to rest your body and mind.

3. Think Moderation- No one is expected to be perfect. One small change in your diet will make a huge difference. Find the one thing that will make the biggest difference and challenge yourself to cut that out. 

4. Daily Activities- Think about ways to be more active. Take the stairs, park further away from your destination, get up at work and MOVE, encourage your employees to be active with you. 

Exercise and a Healthy Lifestyle is not a hard thing. Preparation and Moderation are key! 

Link to other healthy ideas from Spark People: http://www.sparkpeople.com/resource/wellness_articles.asp?id=1664&utm_source=sparkpeople&utm_medium=email&utm_campaign=best-of-sparkpeople


Friday, January 13, 2017

White Bean Kale Soup

Light, Bright, Hearty and Wholesome! This soup will fill you up and save you some calories!
*I substitute Turkey Sausage for the Italian Sausage...

http://www.popsugar.com/food/Italian-Sausage-White-Bean-Kale-Soup-Recipe-7137171


Lentil Soup with Kale and Bacon

Lentil Soup with Kale...
Warm Hearty Soup thats good for the soul!
*I substitute Turkey Bacon for regular bacon

https://www.thechicsite.com/2012/10/10/lentil-soup-with-kale-and-bacon/




10 Public "Hot Spots" for Germs...

Where do you think we are exposed 
to the most germs on a daily basis?
Curious to know your thoughts- Please share with us!!! 

Personally, my #1 obsession is where I sit my purse down in public places... 
Random, but I inadvertently place my purse 
on some of the NASTIEST surfaces possible without even thinking... 
Public Bathroom Floors, Grocery Store Counters, Shopping Carts, or simply on the ground! Think of all the germs you pick up and bring into your car/house without even knowing!!!

Being in the health field, I am very aware of public places 
and take extra precautions to be as sanitary as I can. 

This article for sure "hit home" for me... Have you ever thought about the places you frequent most and how many germs/bacteria you expose yourself and your kids to?! 

Being flu season, make sure to make the extra effort to 
keep you and your kids as "GERM FREE" as possible! 

Check out the places webmd.com named "The most public hot spots for germs"

http://www.m.webmd.com/cold-and-flu/ss/slideshow-public-germs?ecd=wnl_spr_011317_REMAIL&ctr=wnl-spr-011317-REMAIL_nsl-ld-stry_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d

Sunday, September 11, 2016

Shocking! What's in your fast food....

It's amazing to me how many people do not know what is really in their fast food... Read this article and you will be shocked!

http://www.m.webmd.com/food-recipes/ss/slideshow-fast-food-ingredients?ecd=wnl_spr_090616_AM&ctr=wnl-spr-090616-AM_nsl-ld-stry_1&mb=ZVzRwnlWxt2EbwSpXlFfimdEpmNqbUHLl7TYXqKF55U%3d


Sunday, September 4, 2016

What your cravings say about you!!

Very interesting! Fun read :) Is this true for you?! 
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=2135&utm_source=sparkpeople&utm_medium=email&utm_campaign=best-of-sparkpeople

Tuesday, July 26, 2016

Easy way to cut 100 calories

Check out these tips on ways to save 100 calories from Spark People! 
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1183&utm_source=sparkpeople&utm_medium=email&utm_campaign=best-of-sparkpeople

Saturday, June 18, 2016

Day 12,13,14, etc

Start over with Day 1 and that will take you to Day 21 and you have completed the challenge!!!! 

Day 11

Day 11
Think Core Core Core!!!
Repeat 2x

50 Tap for your Toes
40 Elbow Plank punch R,L (R=1, L=2)
30 Baby Push-ups
20 Full Sit Up Twist R, Full Sit Up Twist L= 1 Rep
10 Quick Bike, 10 Butt ups x3