Nutrition for Fruition: My Favorite Snack, Breakfast, Anytime Secret!

Nutrition for Fruition: OATMEAL PANCAKES


Ok so it may not be a secret! But this is one of the BEST recipes I have ever had and kept for over 6 years. I originally got it from my mother's friend at the gym and it has stuck with us ever sense! You can eat it hot, cold, for breakfast or as a snack! Whatever you want it is a GREAT go to food for a good source of protein and healthy carbs! 


Oatmeal Pancakes

• -2/3 Cups Instant Oats (plain oatmeal)
• -4 egg whites
• -Mix them together and cook on a skillet to make 4 pancakes

**The basic recipe can be modified with the options or whatever else you feel like
-Splenda
-Cinnamon
-Blueberries, blackberries, raspberries, strawberries...
-Banana
-Peanut Butter
-Raisins
-Or whatever else you feel like trying! :)


If I know I have a busy day the next day I will make these in advance and put them in the fridge. The next day they are good to go and SO good cold or hot!


Let me know what you think! 

Goal Setting For Success

How to stick to your health regime: GOAL SETTING for SUCCESS

Someone once told me that unless you physically write down your goals you are unlikely to reach them. I completely agree. We have to see it to believe it. So I want you to think of your biggest fitness goal for 2012. It could be anything from working out 5 days a week, trying a new spin class, or to complete your first triathlon or race. Think hard and now I want you to physically get out a piece of paper and write your goal down. The time is NOW, not later, not tonight, but this moment. Once you write it down and see it, it is possible! 

5 Keys to a Successful Goal:

1. Your goal must have a tangible way to measure progress or success. 
2. Your goal needs to be focused. Yes anything is possible, but given the time, place, and other factors choose a goal that is attainable with these limitations taken into account. 
3. Give yourself a time frame that you want to achieve your goal. Make sure to have check points along the way that keep you focused.
4. Step out of your comfort zone. You will never improve or reach your goals if you do not trust yourself. So leave ALL DOUBT BEHIND and commit fully to yourself and your goals. You have nothing to lose. 
5. Hold yourself accountable by telling someone else. Once you have written down your goals and told someone yes, you are now held accountable. This will greatly increase the possibility of reaching your goals.

        ***ON THIS NOTE I WANT TO HELP YOU REACH YOUR GOALS AND I WILL BE THE ONE THAT HOLDS YOU ACCOUNTABLE IF YOU WANT ME TO! I am willing and able to read your goals and help you narrow your goal to an attainable and exciting challenge for you!

Lets do it friends! Post your goals and I’ll post mine, lets keep each other accountable!

Fit-Tid-Bit: Change is Good! Quickie Circuit Training

Fit-Tid-Bit: Change is good: Circuit Training

We tend to gravitate towards the things we are best at in life. Whether it revolves around school, jobs, or working out. I know that I love challenge, but if I were given the choice between running 12 miles and swimming half-a-mile, I would run every time. This is because I am comfortable with running and feel inadequate at swimming. However, if I really wanted to challenge myself I should take the swimming route at least once a week. Change is good, it shocks your body and boosts your metabolism.


So, even if you are already on a lifting schedule or you already do circuit training with your cardio etc. please try to incorporate this "Quickie Circuit Training Workout" into your schedule two times a week! This will be different than what you are already doing, which is great for your mind, body, and metabolism! :)

Quickie Circuit Workout:

• 20-35 minutes to complete (depending on how many sets you choose to do)
• I would aim to do 3 sets of each group of exercises
• If you have time also try to pair this with 30 minutes of your choice of cardio. (run, bike, group exercise class, stair climber...)

**Do each exercise for 1 minute and then move directly into the next exercise. You can take about 30-60 seconds in-between the sets, but keep moving at all times.

Set 1:

• Squat Push (Squat down with a weight and then as you stand push the weight overhead to full extension)
• Plank
• Alternating walking lunges (weight optional)

Set 2:

• Step ups with bicep curl (see picture to the right)
• Triceps overhead extension with weight 
• Plei Squat (wide legs, toes out: this focuses on the inner thighs)

Set 3:

• Jump Lunges (take this at your level)
• Oblique crunches (regular crunch reaching from side to side)
• Dead-lift, then at the top of the movement front raise (on the front raise make sure hands stay below the shoulders)

Do each exercise for one minute, then moving directly into the next. Try to do three sets of each. 

Nutrition for Fruition: 5 Easy Swaps

If you are looking for some easy ways to improve your nutrition, and perhaps that was your New Years Resolution, you are like 40-45% of Americans. According to Time Magazine, 20% of Americans resolute to become healthier. Unfortunately, three out of five people drop their "health kick" within the first six months! 
SO...lets come up with some easy switches you can start to incorporate into your life, without overwhelming yourself. Before you know it, it will be a habit to seek the healthier option.


Healthy Swaps:

1. Breakfast: Add 1% or skim milk to your coffee or tea, instead of the heavy, flavored creamer. Add some cinnamon or nutmeg for a change up of flavor.
2. Egg whites. The full egg is very nutritiously important. However, if you are cooking the full egg is not as important. So, when you are cooking use two egg whites if the recipe calls for an egg. It is the equivalent in "cooking terms." You increase the nutritious value of your food, without sacrificing flavor. 
3. Greek Yogurt! Full of protein and a great source of calcium, greek yogurt is one of my obsessions! I love Fage or Chobani 0% and you can add a Splenda, fruit, unsweetened almond milk, nuts, etc. for flavor. It is a GREAT go to snack instead of the having the sugar packed flavored yogurts. 
4. In cooking, sour cream or whipping cream (anything creamy really) can be substituted for Greek Yogurt! A very healthy and easy swap. 
5. Mustard (ANY kind) for mayonnaise. Mayo is one of the worst condiments you can put on your food. It is a heart attack in a jar. Instead, swap mayo for any kind of mustard. If you like the creamy aspect, try "Grey Poupon, Mild and Creamy." Hummus is another great option instead of Mayo. There are many different kinds and flavors to choose from! 

This is merely a START! Try it out. Let me know what YOU have questions on for nutrition and I will help answer! 

Publish Post

Fit-Tid-Bit: Your Core is Your Base

A question that is continually asked in the fitness world is "what REALLY is the basis of fitness." Is it endurance, strength, or flexibility? One could argue for any or all three, however without a strong core you will not be able to excel in any aspect of fitness.  From functional fitness to highly trained athletes, your core is essential in everything you do. That is why I believe if you are just starting a fitness regime or if you are an old timer, you must continually refocus on your abdominal and core strength. Your core is your base.

To improve your abdominal and core strength challenge yourself daily with these different exercises: 

My Daily Core CHALLENGE for YOU!

1. Plank...plank...and more plank. This is the best exercise for you abdominal strength. Challenge yourself to hold a plank daily. Start with 30 seconds, on your knees or toes, making sure your elbows or hands are directly underneath your shoulders. Try to increase your plank time by 30-45 seconds every 3 days. As your plank time improves, notice how your overall ability in fitness increases as well.
2. Simply CRUNCH! Doing a correct crunch will improve definitely improve your strength. I think the crunch is underestimated. But you must make sure to keep your lower back on the ground at all times and lift with the chest NOT the neck. Try doing 25-40 crunches when you wake up in the morning and before you go to bed at night. 
3. Suck it in! What is your belly doing when you are driving  in the car, waiting in line, or sitting in class. Like most of us, your stomach is probably relaxed and "pooched" out. This is arguably one of the best and quickest ways to increase lower back and core strength: ALWAYS suck it in! Actively engage your abs when you are standing in line, sitting at your computer, or driving in the car. Sucking your belly button to your spine is like you are doing a crunch all day long. It WILL make a difference!

Taking the Leap of Faith!

     As the new year roles around we all set new goals to challenge us in the upcoming year. I have never been big on resolutions because I could rarely think something that I was not already pushing myself to achieve. BUT this year I am going to challenge myself to do something that I always thought was a fantasy. I am going to attempt to share my passion of health and fitness to ALL of YOU on a different level!
      This is extremely terrifying for me because I continually ask myself, "why would my friends, family, or strangers care what I have to say about fitness, nutrition, and health?" Well, that is my leap of faith. I am trusting that when people are continually coming up to me and asking for nutrition tips, fitness tips, or healthy lifestyle tips, that they actually do want to hear my advice and what I have learned.
      That is why I have started this blog. I want to create a community where we share, help, and challenge each other. I want to get on a weekly routine of sharing a workout, nutrition tip, and and other fitness and lifestyle "tid-bits" (when I know what the best schedule for this is I will let you know).
      I want to HELP you all, that is my biggest goal and hopefully this will be the beginning of reaching larger and more life changing goals!
      Thank you all for your support, this is a leap of faith for me, and will be a great journey for all of us!