Love Your Body And Fuel Yourself Right!

There are many days that I do fasted workouts. I always make sure though that I get a good quality meal afterwards. If you are doing fasting workouts you need to make sure you get something in you at least 30 to 60 after your fasted workout. This prevents muscle catabolism and replenishes your energy stores, otherwise your body will break down muscle tissue for energy. 


Love your body and fuel yourself with something wholesome and nutritious. Make sure you have a good combination of quality protein, good fat and a little bit of carbs. 


Everything in this meal can be prepped ahead for a quick and easy meal. I pre-boiled a bunch of eggs for the week and made a big bowl of spiralized squash noodles for my meals. I always have some kind of vegetable in my kitchen ready to eat and then I topped this plate off with delicious spicy avocado hummus. IMG_20150916_132955

My Top 5 Benefits Of Hiking!

hike#1We all know hiking is good for you, right? But do you know just how good it is? If you are heading out for a hike this Labor Day weekend, take note of all the good you are doing for your body.

For me hiking is therapeutic, it clears my mind and fills my soul with happiness. I love escaping from the city out into the peaceful surroundings of nature, exploring somewhere new and being amazed by the beautiful views around each corner.  I always come back from a hike feeling rejuvenated. With all that being said, hiking is also an amazing workout! You don’t need to always hit the gym to get a great workout in. Hiking is great for building muscle endurance and increasing your cardiovascular abilities.  I realize that not everyone has hiking trails where they live, but if you do, take advantage of this great form of movement and get out and HIKE!

 Here Are My

TOP 5 

BENEFITS OF HIKING!

#1:

Challenges your lower body strength and endurance. Specifically your glutes, quadriceps and hamstrings. The steeper the climb the more you are going to work those legs!If you are carrying a pack, you will also work those upper body muscle too.

#2:

Boost your bone density. Walking/hiking is a great form of a weight-bearing exercising. It’s important that you incorporate some kind of weight-bearing exercising throughout your week, this will encourages healthy bone structure and reduces the chances of osteoporosis.

#3:

Improve your mood. Being in nature is engrained in our DNA and we sometimes forget that. Hiking in nature will help you feel closer to nature and it’s natural rhythms which may increase your happiness and help you feel more fulfilled.

#4:

Improve your balance. The rugged and varied terrain of most hiking trails forces your body to stabilize itself, in time improving your balance and co-ordination.

#5:

Gain a feeling of achievement. A difficult hike like a steep hill or mountain can make you feel like you’ve achieved something more table than completing a circuit class at the gym. There is something empowering about getting to the top of a big hill or mountain. You are usually rewarded with some kind beautiful view too. hike#2

 

Cucumber Sliders

DSC_0008These are good for those who love prepping their lunches or make a great option when you need some quick and easy. You can basically add whatever want to your sliders. I added shredded chicken, tomatoes, avocado and hummus. All of these ingredients created a good balance of fat, protein, carbs and your much needed greens.

Cucumber Sliders

Ingredients:

  • 1 Large Firm Cucumber – cut into 1/4 inch slices
  • Any fillers you want to add DSC_0006

4 Cornerstones of Achievement

I was at a fitness convention a month ago, and one of the session I went to was a talk by Brendon Burchard. I did not know this man, but after listening to him I thought to myself, I need to learn more from him and learn more about him! I’ve spent the last month watching many of his youtube videos, which has honestly been a great way to start off my day and get my mind in the right place.

In the video below he talks about what he believes is the 4 cornerstones of achievement. We all want to achieve something, right? How many times in your life have you stated that you wanted to do something, but have never been able to reach that goal? We’ve all been there and we need to stop saying “this is what I want for myself” but never actually getting there because something always comes in the way. You can’t just say you want something and not have plan or put forth any work towards what you want.

4 Cornerstones of Achievement

DESIRE:

You need to have deep desire to move the needle of your life forward. What’s your vision and what do you want out of life? You need to desire to have that journey that you need to go on to get to where you want to be.

DIRECTION:

You need have a plan of how you’re going to reach your desires/goals. Be a student in life and a master of information on what you desire.

DISCIPLINE:

You have to WORK for what you want. High level of discipline everyday. Set up habits that keep you on track towards your desires and goals. You can not be afraid to work for what you want. You don’t see any high level achievers who doesn’t have some kind of discipline. They are committed to their habits and practices that positively support them on their path to their goals. Don’t make disciplines in your life a negative things, but it should be a joyful habit of pressuring your dreams.

DISTRACTION RADAR:

You need to manage all of those distraction that will get in your way of achieving your desires and goals. Minimize and remove all distractions.

 

Zucchini Crust Pizza

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Zucchini Crust Pizza

If you have a garden, now is the time of year that you might have an overwhelming amount of zucchini. This is actually a great thing because there are many ways to cook with zucchini. This recipe is extremely simple, but very good! This is another healthier version of pizza, skip the bread and try zucchini!

Ingredients:

  • 1 medium zucchini – sliced into 1/4 inch slices.
  • 1 tablespoon olive oil
  • 1/2 cup marinara sauce
  • Topping of your choice

Instructions:

  1. Pre-heat oven to 425 degrees.
  2. Place zucchini slices on a parchment lined cookie sheet.
  3. Using a brush spread the olive oil over each sides of the zucchini.
  4. Cook for 10-12 minutes, turning the zucchini over halfway.
  5. Take the zucchini out of the oven and layer the top of the slices with marinara sauce.
  6. Add another layer with any toppings you would like.
  7. Place zucchini back in the over and cook 5-7 minutes.
  8. Serve and eat right away.
  9. ENJOY!DSC_0005

10 Minutes – Mini Stair Workout

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Lateral Squat to Single Leg Balance

Get into a squat position with one leg on the step and the other on the ground. Tighten your butt muscles and push off of the leg that it on the stairs. Bring your knee to hip height at about 90 degrees in the air. Balance for 1-2 seconds, then bring your leg back to the ground in a squatting position. Repeat then switch side.
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Single Leg Tricep Push-Up

With both hands on the end of the stairs get into a plank position. Your hand should be directly underneath your shoulders. Slowly extend down as you elbows point straight back and brush against the side of you body. As you are lowering, lift one leg up to balance. Push up to the starting position and bring your balanced leg back to the ground. Repeat while switching legs each time.

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Bulgarian Lunge-

Stand in a lunge position with your back leg on the steps, this leg should be slightly bent. Your front leg is straight, with your toes pointing forward. Slowly extend down into a lunge position, then tighten your butt muscle and push up with your front leg. Repeat then switch side.

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Elevated Push-Up-

Place both feet on the stairs behind you, bring your arms to the ground slightly wider then your shoulders. Your body should be in an elevated plank position. Slowly lower your body down into a push-up. Remember to lead with your elbows, they should extend out at about 45 degree angle. If you need to regress this move, try putting your hand on the stairs and feet on the floor instead. stair4pic

Sunflower Ahi Tuna Burger

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Oh my, can I just say “YUMMMMM!” This recipe is a must do for any of you fish lovers. We ate this burger over sweet potato baked fries and topped it with a healthy serving of guacamole. I also made a handful of extra burgers so I could freeze them for lunches.

I love fish not only for its wonderful taste, but most importantly the nutrients it contains. Fish is high in quality protein, filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.

  • Best sources of omega 3 fatty acids: salmon, albacore tuna, mackerel, lake trout, Alaskan halibut, sardines, herring.
  • Highest in protein per serving: tuna, salmon, snapper, swordfish. Most fish are similar in protein content. Best source of protein in grams per calorie of fish are: lobster, shrimp, tuna, cod.
  • Highest vitamin B-12 content: clams, mackerel, herring, blue fin tuna, rainbow trout, and salmon.
  • Highest in iron: clams, shrimp, mackerel, swordfish.
  • Lowest in iron: orange roughy, snapper, sea bass.
  • Highest in zinc: crab, lobster, swordfish, and clams.
  • Highest in calcium: canned salmon with bones.
  • Highest in total fat, saturated fats, and calories: mackerel.
  • Lowest in total fat and saturated fat: lobster, orange roughy.
  • Highest in cholesterol: shrimp, mackerel, lobster.
  • Lowest in cholesterol: yellowfin tuna, albacore, tuna, snapper, halibut, grouper.
  • Most risky fish for pollutants: wild catfish, shrimp, lake trout (warm-water fish and those in lakes from agrochemical run-off).
  • Least risky fish for pollutants: deep-water ocean fish, salmon and tuna.

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Sunflower Ahi Tuna Burger

Ingredients:

  • 2 pounds Ahi Tuna
  • 4 tablespoons Tamari sauce
  • 2 green onions – sliced
  • 2 Tablespoons Olive or Avocado oil
  • 6 garlic – minced
  • 1/4 – 1/3 cup sunflower seeds
  • 1 tablespoon rice wine vinegar
  • Salt and Pepper – to taste

Instructions:

  1. Chop the tuna into 2 inch pieces.
  2. In a food processor add a few handfuls of tuna at a time and pulse until meat is chopped up.
  3. Transfer the meat into a large bowl.
  4. In a separate small bowl add the rest of the ingredients and whisk until completely blended.
  5. Add the liquid ingredients to the tuna.
  6. With your hands mix everything together.
  7. Using your hands form the burger patties.
  8. Grill or sauté 4-5 minutes each side.
  9. ENJOY!!!DSC_0001

Homemade Smoky Beef Jerky

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I am a big fan of beef jerky, I think it makes a great snacks for my family. The only problem is the fact that most beef jerky is full of a ton of preservatives and made with meat that is most likely not from the best source. There are some great companies that make quality packaged jerky like EPIC BARS, but they are a bit pricey, so trying to makes some jerky on your own will save you some dough. Since you are not adding any (yucky) preservative, the jerky will only last about 2-3 weeks in an airtight container. Most likely if your family is anything like mine, the jerky will only last about 1 week.

Smoky Beef Jerky

INGREDIENTS:

  • 1 pound lean steak (preferably grass-fed)
  • 1/4 cup Tamari sauce
  • 1 1/2 teaspoon all natural Worcestershire Sauce
  • 3-4 garlic cloves, minced
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh cracked pepper
  • 3/4 teaspoon smoked paprika
  • dash of cayenne pepper

INSTRUCTIONS:

  1. Place the steak in the freezer for 2 hours to firm it up and make it easier to slice thinly.
  2. Remove it from the freezer and trim any visible white fat. Any fat left on the meat will spoil after drying.
  3. Slice the steak into ⅛ inch pieces.
  4. Whisk together the ingredients for the marinade and combine the marinade with the beef slices in a shallow dish or a ziploc bag. Cover and marinate in the refrigerator overnight or up to 24 hours turning occasionally to evenly coat.
  5. Remove the meat from the marinade and pat it dry with paper towels.
  6. Evenly place the strips on dehydrator sheets lined with parchment paper, careful not to let them overlap.
  7. Dehydrate the beef for 3-4 hours at 145 degrees F, flipping once half way through.
  8. ENJOY!

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4 Moves To Help Strengthen Your Lower Abs

Your abs are put together with 4 different muscle, the External Abdominal Obliques, Internal Abdominal Obliques, Rectus Abdominus, Transverse Abdominus. With these 4 movements we are focusing primarily on your Rectus Abdominus which are the muscles you see in 6-packs abs. Rectus_abdominis_ab_muscles-300x204

Keep in mind that anytime you want to see definition in your abdomen it requires proper nutrition first and then strengthening exercises that focus on building up those muscles. You could perform all the crunches in the world, but will not see a difference unless you eat properly and loose the excess weight over those muscles in your abdomen.

oppositearmleg

Opposite Arm & Leg Raise: Start in a seated position with both hip bones flat on the floor. Straighten your back and bring it behind you at a 45 degree angle. Lift your Right arm up so it is parallel with you right shoulder and your right leg  a couple of inches off the floor. Lift your left arm to the side of your head and your left leg is lifted and bent at a 90 degree angle. In a smooth motion bring your right arm and leg up and your left side down. That is one rep. * You are performing the same motion on each side. As one side goes up the other side comes down.planktwist

Plank Twist: Begin in a full plank position with your feet hip width apart. Bend your right knee across to the left as you slide your right foot up to the inside of your left knee (your hips should turn to the left). Slide your right leg back to start and then repeat to the left. That’s one rep. * During the twisting motion your primary muscle you will be using is your external oblique muscles. I love this movement because it incorporates the entire core musculature.

frogpress

Frog Press: Lie faceup with your knees bent and turned out, feet are flexed, and heels pressed together. Lift your head and shoulders off the floor. Reach your arms outside of your hips and palms are facing down. Press out through your heels and extend your legs 45 degrees, squeezing the backs of your knees together. Inhale and bend your heels back into your body. That’s one rep.inchwormInchworm Plank: Begin in a full plank position with your hands and feet positioned shoulder width apart and your core is tightened. Begin to slowly lift hips as feet “walk” in toward your hands, taking small steps on the balls of feet until hips are in a full pike position. Walk back out to start position. That is one rep.

 

 

Sleek & Strong Body Weight Circuit

You don’t always need equipment to get a good total body workout in. This workout uses only your body weight and some stairs. There are a total of 3 circuits that you will repeat 2-3 times. If you are new to exercise start with repeating each circuit only 1X. Enjoy the workout and have fun!

Sleek & Strong Body Weight Circuit

  • Warm-Up for 10 minutes.
  • Repeat the full circuit, 30 seconds each exercise.
  • Rest for 60 seconds after the circuit is completed.
  • Repeat the circuit 3-4X
  • Move to the next 2 circuits and repeat the same process.
  • Cool down and stretch.111circuit#02cicuit#3

    Step By Step Instructions

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Bulgarian Split Squat: Begin by placing the toes of your right foot on the stairs, with your left leg straight. Make sure your left foot is out far enough so that when you lower your hips, your knee stays directly over your ankle. Bend your left knee, squeeze your right glute, and lower your pelvis toward the ground. Press your left heel into the ground to straighten your left knee. Repeat this movement for the full time.superwomanpushup

Superwoman Push-Up: Start in a plank position. Slowly lower your body down to the mat, pull your elbows back squeezing your shoulder blades down and together, your leg comes up as you tighten your butt. Keep your abs engaged to protect your lower back. Lower your arms and legs to the mat, placing your palms by your shoulders. Engage your abs and push your body up into a full plank. Repeat this movement for the full time.

  • stairrunsStair Runs: Start with your right foot on the first stair and left foot is on the ground in front of the stairs. Quickly switch your feet at the same time as your left foot comes to the top of the stair and your right foot is on the ground. Quickly repeat this movement for the full time.highkneestwistHigh Knees With a Twist: Stand with your feet hip width apart with your arms in front of you. Quickly bring your right knee towards your chest, as you twist your upper body towards the right knee. Bring the right leg down, then bring your left knee up and towards your chest as you twist your upper body towards the left knee. Quickly repeat this step for the full time. tricepdipsTricep Dips: Position your hands shoulder-width apart on the stair behind you. Move your butt in front of the stairs with your legs bent and feet placed about hip-width distance apart on the floor. Straighten out your arms. Slowly bend your elbows and lower your upper body down toward the floor until your arms are at about a 90-degree angle. Your elbows should de pointed straight behind you. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat this movement for the full time.prisonersquatPrisoner Squat: Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head. Squat down by bringing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. Repeat this movement for the full time.invertedhamstringInverted Hamstring:  Stand on your left leg while your right knee is bent at 90 degrees in front of you. Slowly bend at your hips and lower your torso until it’s parallel to the floor and your right knee comes behind you and straightens out. As you bend over, raise your arms straight out from your sides until they’re in line with your torso, your palms facing down. Your right leg should stay in line with your body as you lower your torso. Return to the start. Repeat this movement on the same side for the full amount of time, then switch sides. plankcrunchPlank Oblique Crunch: Bring your body into a plank position.  Slowly bring your right leg to the side of your body, then keeping your knee bent bring it towards you right elbow. As your knee comes to your elbow crunch your torso to that same side while bending at your hips. Come back to the starting position. Repeat this movement on the same side for the full time, then switch sides.squatjumpsSquat Jumps: Stand with feet shoulder-width apart, arms in front of you. Start with a regular squat, then jump up as explosively as you can. When you land, lower your body back into the squat position to complete one rep. Make sure you land toe – ball – heal. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back. Quickly repeat this movement for the full amount of time.