EXCUSES, EXCUSES.... BLAH BLAH BLAH

You're out of shape? Well, ya that STINKS. 

So.... WHAT NOW?!?!   YOU GONNA DO ANYTHING ABOUT IT?!?!!!! 

One of my biggest pet peeves is this excuse, when someone tells me, "I really want to come take your class, but I need to get in better shape first." 

Ummm... really? 

That's the lamest excuse I've ever heard. That's like saying I'm going to wait until my car runs out of gas before I fill it up. 

The whole point of coming to a class and working out is to get in shape. How do you suppose you'll "get in shape" before you start working out? It just doesn't work that way. 

But, I get it. Your pride gets in the way. You don't want to look silly or tired in the middle of a class. You know, the one in the back who's out of breath and can't quite follow along. 

News flash... no one cares about you. 

(LOL! Sounds harsh, I know, but hear me out!)

You can have every excuse in the book to skip a workout... the thing is, your excuse isn't going to get you any closer to where you want to be. 

work, embarrassment, kids, being tired, sick, blah blah blah.  Your body, your weight, loss, your health, does not care.  You either DO IT, OR YOU DON'T!

Get up. Show up. And notice a change. You have the power to change your body. No. One. Else. 

No more excuses, 

xoxo

*** Oh ya, & start today! (another small pet peeve, "I'll wait tell the new year to start!").... WHY!?!?  So you can be uncomfortable and unhappy with your heath just a little longer?  hummmmm.

WHAT IF I DON'T FEEL SORE AFTER MY WORKOUT?

How many people like being sore the day after a workout? I'm not going to lie, I like to feel sore the next day. There's something about being sore that makes it seem like the workout was really worthwhile. Like I worked that much harder than usual. It's like I'm tight and toned after just one workout! But, what if we don't get sore after our workout? Does that mean it didn't work? Sore may be instant gratification, but it doesn't determine how effective our workout was.

Our body is stronger than we think. A good workout should leave us feeling invigorated and ready to take on the world. Should we be fatigued? Yes, but not to the point that we can't move for the rest of the day! Technically speaking, our body gets sore due to lactic acid build up in our muscles. This happens when we use different muscles or use our muscles in a different way. Perhaps we did a few more squats than usual or maybe we tired something new that's causing our soreness.

For example, a few weeks ago I went for a slow easy jog with my son, I felt great throughout, but hadn't jogged in a very long time. The next day my hamstrings were SO sore! Case in point -- I can take an hour long cycle class during which time I feel as if I might pass out and not be sore the next day, but 30 minutes of jogging while pushing a stroller made it so I couldn't walk for 3 days!

Do you think a slow 30 min jog was a better exercise than my hour fitness class? No. However, it did activate my muscles in a different way, hence leaving me extremely sore for the next day or two. Side note: How lame is that? I was sore after a slow jog!!!!!

It's definitely important to mix up your workout routine. I change my class up every single week to ensure that my students won't plateau. As your body adapts to your fitness routine, don't get discouraged if you aren't getting sore anymore. You are getting stronger and your body is learning to use itself in a more proficient way. Continue to work hard and push yourself in every workout. Even if your not getting sore anymore, you'll continue to see the results. Bottom line, you don't have to be sore everyday to have a KILLER BODY!!!!
-XOXO

MY Secret to healthy ground beef

FREE core cruncher FITNESS CLASS!

REPEAT THIS WORKOUT (at least) TWICE.  Once on each side!   

BUT.... If you're doing a FULL AB DAY, Repeat it 4 times!!!! (twice on each side)

I am obsessing over Broccoli Slaw!!!!!! Try these amazing recipes and join me!!!!!

So, If you follow me at all, or attend my classes, or train with me you know how much I LOVE SPAGHETTI SQUASH!!!!

I seriously eat it almost every day, it s filling, yummy, you can use it in ANY dish you use pasta in, AND.... IT'S ONLY 45 CALORIES PER CUP!!!!!!

BUT, even I need a break from my beloved Spaghetti squash every once in a while.... QUE BROCCOLI SLAW!!!!

I love it!!!! You just buy a bag of it at the store, it comes PRE-Cut into long noodles and you can Use it to replace past or rice in your cooking!!!!

To make basic noodles out of it, all you do is heat a skillet with a little olive or coconut oil and dump the bag in, saute the noodles until they are tender and VIOLA!!!!!! Pasta!!! Then add whatever healthy sauce you like on top!!!!

Below are 3 of my favorite Broccoli Slaw noodle recipes!!!!! But don't just stick to mine!!!! GET CREATIVE

and then let me know what YOU invented so I can try it!!!! :)

Shrimp and “Noodles” Stir fry

(amounts are per serving)

Ingredients:

1/2 bag of broccoli slaw

3 oz. shrimp (bite size pieces)

2-4 leaves of basil (Thai or lime basil would be ideal, but regular sweet basil is fine)

1/2 tsp sesame oil (I don't like sesame oil so I use coconut oil and add sesame seeds!)

splash of soy sauce (I use low-sodium version) or Coconut amino's

generously season with salt free seasoning blend (I used Mrs. Dash Caribbean blend)
Place non-stick wok or skillet on med-high heat.
Put in sesame oil, broccoli slaw and salt-free seasoning blend. Stir frequently.
Once slaw is nearly cooked, add the shrimp and soy sauce. Tear the basil up and drop into the pan.
Stir fry until shrimp are cooked through.
Serve with soy sauce, a splash of citrus juice or a little sriracha hot sauce.

*note: you will notice that just 3 oz. of shrimp is used in this recipe, while a standard portion of this protein is 4 oz. This was done because it is a mini-meal, but if you wish to go with the full 4 oz. the calorie difference will only be +25, so go for it.

* 150 Calories per serving!!!!

If you are on an em meal plan have this for any of meals 2-6!

Broccoli Slaw Spaghetti with Marinara Sauce

Yelds 2 servings

INGREDIENTS

1 12-ounce bag (4 cups) dry broccoli slaw
1 cup canned crushed tomatoes
1 teaspoon chopped garlic or more, to taste
Dash onion powder or more, to taste
Dash each salt and black pepper or more, to taste
Dash crushed red pepper or more, to taste
3 tablespoons reduced-fat parmesan-style grated topping, divided (optional)

DIRECTIONS

Bring a skillet sprayed with nonstick spray to medium-high heat on the stove.
Add slaw and 1/4 cup water. Stirring occasionally, cook until water has evaporated and slaw has softened slightly, about 5 to 8 minutes.
Add soup/tomatoes, garlic, spices, and 2 tablespoons grated topping. Stir, and continue to cook until hot, about 3 to 4 minutes.
Season to taste with additional spices, if you like. Top with remaining 1 tablespoon grated topping. Enjoy!

135 calories

2.5 g fat

***If you're on an em meal plan have a serving of this for meals 3 or 5

Butternut Squash Slaw noodles n "Cheese"

Ingredients

2 cups cooked butternut squash or raw butternut squash cubes (available pre-sliced at many grocery stores)

1 cup low sodum beef or chicken broth

16 oz bag broccoli slaw

1 Tbsp olive oil (for broccoli slaw) + small amount of oil for onions 

1/2 to 1/4 cup (I do 1/4) diced pancetta (Italian bacon) OR 2 slices regular bacon (This is optional, but it really adds to the flavor and it's such a small amount it doesn't add much fat or calories so I recommend it!)

about 1/4 medium red onion (adjust more or less based on your preferences)

1 tsp salt

1 tsp cumin

1 tsp paprika

Cooking Directions

Cook butternut squash in broth and add in spices. You can use other types of squash like delicata or kabocha if you like a sweeter flavor. If squash is raw, then cook till soft and broth evaporates. If squash is cooked, then use less broth and let it cook down till it forms a creamy consistency.

Toss broccoli slaw in olive oil and pan fry until broccoli slaw is soft

In a pan, sauté red onion and pancetta (or bacon) in olive oil (you don’t need much because bacon is naturally fatty).

Add bacon/onion mixture to the butternut squash sauce and mix in.

Pour hot butternut squash sauce over broccoli slaw (top with nutritional yeast, butter, or real cheese if you tolerate it).

Enjoy the healthy decadence!

* 2 cups equals 1 serving

**** If you're on an em meal plan have this YUMMY meal for #5 (or at your dinner time!)

COME ON!!!! TRY THESE AND JOIN MY OBSESSION!!!!

Citrus Caramelized Brussels sprouts

If you THINK you don't like Brussels sprouts, try these!!!! You will!  

Citrus Caramelized Brussels sprouts 

Serving Size: 2 

Ingredients 

300g Brussels sprouts, cleaned and halved 

¼ cup olive oil 

1 orange, squeezed 

Half lemon, squeezed 

1 tbsp molasses, honey, or stevia 

Salt to taste 

1 tsp orange zest 

3 tbsp pomegranate seeds  

Instructions 

Heat olive oil in a non stick pan. 

Fry halved sprouts in it for 3 minutes over medium low heat. 

Pour orange and lemon juice into the pan and cook them over medium high heat until there is a little juice left in the pan. 

Add pomegranate molasses and bring the heat to the lowest. 

Let it caramelize well. 

Add salt and stir. Set it aside. 

Toss in orange zest and pomegranate seeds. 

Let it cold and serve.

**** If you're on an EM meal plan, have a serving of these for either meal #2 or meal #4.  OR add your favorite healthy protein and serve them for meal #5 (dinner time)

Workout clothes I'm asking Santa for this year!!!!!!

Here are some Cool, unique workout clothes brands that I am obsessing over right now!!!!!  I guarantee you won't see anyone else at the gym wearing the same thing!!!!

LOVE IT!!!!

1. TEEKI

Obsessed with the entire line!!!!

2. Body Angle ActiveWear

THIS TOP!

AGHHHHHHH!!!! NEED THESE!!!!!

3. Prism sport

SOOO PRETTY!

4. DelanoWear

Dreaming of this top!

FIT TRIPPIN! Eat out and eat healthy at New York Teriyaki in Yakima & Ellensburg!!!!

If you're looking for some GREAT healthy Asian food, this is PERFECT!!!! 

Now, my family LOVES sushi, and when most of us think Sushi, we think HEALTHY, RIGHT?!?! Well, Sushi can be a great option for a healthy clean diet, it can also be a CLEAN MEAL PLAN KILLER if you don't know what to order.

Next time you go out for Sushi, give New York Teriyaki a try, and If you don't like Sushi, don't worry, they have something for everyone!!!!

AND now for my EM Health & Fitness Picks for eating out here!!!!

For starters, order the MESO SOUP!!!! Its AWESOME and 1 CUP OF MESO SOUP HAS ONLY ABOUT 40 calories!!!!! So, eat up!

For my entree, sometimes I like to order an appetizer, TRY IT!!! It's great because it comes in a smaller portion size, which is what you should be eating anyway!!!!


At New York Teriyaki, I either order the Tuna Tadaki (Tuna tadaki is a Japanese dish. It is a type of sashimi, which is thinly sliced, lightly seared raw fish. The fish is usually garnished and served with a dipping sauce) There are only 130 calories in 4oz (about 3 pieces) and you get your lean protein!!!!

OR I pick the Fresh Water Oysters!!! There are only 58 calories in 6 medium raw oysters!!!!

Depending on what my health and fitness goals are at the time, Sometimes I will order a sushi roll, and sometimes I will skip the rolls and just order Shashimi (raw fish without the rice) because I don't want the refined carbs from the white rice. If and when I do order sushi, I skip the tuna or oysters I spoke about above, and just have 1 sushi roll as my meal!

Here are my top 7 picks for Sushi!!!!

(FYI, I'm not a big calorie counter.  I believe in eating good clean healthy whole foods and paying attention to portion size and the rest will take care of itself.  However, I list calories below just to give you an idea of how many come in a serving size)

The veggie Roll: 170 calories 5 g of fat

A Mackerel roll: 232 calories 2 g of fat

Rainbow roll: 330 calories 8 g of fat

Salmon Cucumber roll: 231 calories 4 g of fat

Sashimi:33 calories 1 gram of fat per piece!

Shrimp roll: 199 calories 0 fat 

California roll: 255 calories 7 g of fat

If Sushi's not your thing,  (GASP!!!!! DON'T EVEN TELL ME!!!!) order either a CHICKEN, beef, or pork BOWL.  Order it with no sauce and no rice, extra veggies!!!!! 

or go with the CHICKEN, BEEF, pork, shrimp or vegetable stir fry! Order it the same way, no sauce or rice, extra veggies!!! YUM!

You can also order an extra side of steamed veggies!!! (which I ALWAYS do!!!!!)REMEMBER to eat your food in the correct portion sizes, If you get more than you need, just box it up and take it home!!!!

Head on over to New York Teriyaki and EAT GREAT without feeling left out, or HUNGRY!!!!!.... NOW.... GO!

New York Teriyaki is located at

801 E University Way, 

Ellensburg, WA 98926

(509) 925-1800

or

2518 Main Street 

Union Gap, WA 98903 

(509) 469-5555

Check out there website here!

http://nyteriyaki.weebly.com/

Almond Sriracha sauce smothered Quinoa bowl!!!!!

Almond Sriracha sauce smothered Quinoa bowl!!!!!

Serves 2

Ingredients

Quinoa:

½ cup quinoa

1 cup water

¼ tsp salt

½ tsp olive or coconut oil

½ tsp sriracha

Roasted veggies of your choice (use as many veggies as you want):

I used Cauliflower, zucchini, broccoli, red & yellow peppers, and onions

1 tsp olive or coconut oil

1+ tsp Sriracha to taste

¼ tsp ginger powder or peeled & grated fresh ginger

Almond Sriracha Sauce:

3 Tablespoons fresh Almond butter (or use any other nut butter like Peanut butter)

2 tsp ginger minced

¼ tsp garlic powder

1-2 tsp Sriracha to taste

1 tsp apple cider vinegar

2 tsp all natural maple syrup

2 tsp extra virgin olive oil

3 Tablespoons coconut milk (I used So delicious Lite culinary coconut milk)

a generous pinch of salt

Instructions

Quinoa:

Wash the quinoa then cook with the rest of the ingredients. Bring to a boil on medium heat then cook at low-medium heat partially covered 10-15 minutes. Fluff and keep ready. Or use 1 cup cooked quinoa or other grain or lentils.

Roasted veggies:

In a bowl, mix all the dressing ingredients. Toss the veggies in it. sprinkle a bit of salt and bake at preheated 425 degrees F for 20-25 minutes.

Almond Sriracha Sauce:

Add all the ingredients to a blender. Blend well and use. Taste and adjust salt and spice.

Assembly

Arrange everything in a bowl and serve with a generous drizzle of the dressing, cilantro leaves and sesame seeds.

Notes

Allergen Information: Free of dairy, egg, corn, soy, gluten, yeast

If you are on an EM Meal plan, this meal can replace ANY meal you want!!!! 1,2,3,4,5, or 6!!!!!  ITS AWESOME!!!!!

FREE Youtube fitness classes for Dec 4th-8th!

I will be out of town from Thursday Dec. 4th-Monday Dec. 8th and want to make sure that all my great students still have the workouts they need, so.... Here are your AT HOME (or gym) youtube fitness classes for the few days I'm out of town!

See ya Tuesday Dec 9th, BE READY TO HIT IT HARD!!!!!

For each day, repeat the workouts I have listed below, In the order they are listed. :)  Just click on the LINK and it will take you right to the class! :)

Thursday: Cardio/ Abs

Cardio (no rope needed) jump rope

Cardio (no rope needed) jump rope

No More Muffin Top

REPEAT IN THAT ORDER FOR ANOTHER 2 ROUNDS FOR A TOTAL OF 3 ROUNDS!  The workout should take around 60 minutes. 

Friday: ARMS

Arms N Obliques

Scorpion Push Ups

Sleek Shoulders (NEW!)

Repeat in this order for 1 more round, a total of 2 rounds!  The workout should take around 50 minutes! :)   If you've got a little extra time, try for 3 rounds!!!!! 

Saturday: Lower body/cardio

Lower Body Chair Challenge (right side)

Lower body Chair Challenge (left side)

Hecka Hard Hamstrings

Repeat for 1 more round, for a total of 2 rounds.  This workout should take you aprox 50 minutes to complete! :)

Sunday REST!

Monday: Abs/legs

Exercise Ball Abs

Top 10 Inner Thigh Exercises

Repeat for 1 more round, for a total of 2 rounds.  This workout should take Aprox 65 minutes!

SEE YOU IN CLASS ON TUESDAY December 9th!!!!!