Friday, February 27, 2015

How To Decide On Joining a Gym or Home Workouts

Join a gym - gym equipment in a gym setting.
Joining a gym is a great way to get or stay fit, but so are home workouts. So, which should you choose? Check out this list of the pros and cons of each and then decide which is better for you. Oh, and remember, joining a gym AND doing home workouts are great in combination!

Benefits of Home workouts:

  • Location. Obviously, your home is the most convenient location. You don’t have to worry about making the drive or finding a babysitter while the kids are sleeping.
  • You can design your own program. The great thing about home workouts is you can decide on your goals and then find the workouts that will help you meet them. This is especially awesome if you have team Beachbody to help you out!
  • Privacy. Not only can you do your workouts in peace, you can sing or blast music as loud as you want, look at yourself in the mirror as much as you want and no one will see. Plus, you don’t have to worry about anyone else’s germs being on the equipment you use.  
  • No membership fees. With home workouts, you pay the upfront cost of the workout DVD’s and the equipment you need and then you are done! There will be no monthly fees that get subtracted from your account.
  • Create your own environment. You can surround yourself with the environment that will help you work out the best. This might mean making it dark, turning a fan directly on you, lighting a candle, or inviting a friend to do the workout with you.  

Challenges of Home Workouts:

  • Distractions. Sometimes the distractions of a messy room or other things that need to get done around the house can get in the way of a full workout.
  • Motivation. If you don’t know how to motivate yourself, the couch might have a stronger pull than your yoga mat.
  • Cost of equipment. You can buy expensive equipment that will cost you, but there are ways around this. Beachbody workouts use minimal equipment and a lot of them are designed to use the weight of your own body for intensity.

Benefits of Joining a Gym:

  • Great equipment selection. When joining a gym, you get to access all the benefits the gym has to offer. This includes a wide range of cardio machines, weight machines, free weights, pool, sauna and other offerings that the gym has available.
  • Access to personal trainers. Personal trainers can help you come up with a plan and set up workout sessions to keep you accountable and motivated for gym visits.
  • Access to group classes. There are usually group classes to check out when joining a gym. This is a great way to learn yoga or how to get the best out of a spin workout.
  • Less personal distractions. While there are people all around that can be quite distracting, joining a gym will give you less personal distractions. No mess to clean up, laundry to fold or refrigerator calling your name.

Challenges of Joining a Gym:

  • More time spent. Joining a gym will end up using more of your time because you will have to drive to and from the gym. This can really be a problem when there aren’t many gyms near your home.
  • No privacy. You can’t stop other people from joining the gym so there will always be people sharing the space. Plus, you never know what germs or body odors you will experience while at the gym. There’s always the chance that it gets crowded and you will have to wait for equipment to be available.
  • Costs. Not only will you have to pay a membership fee, some places require a start-up fee for joining a gym. Plus, there can be additional costs associated with personal trainers or group classes.
  • Limited access. Joining a gym means you work around the gym’s schedule. Your workouts are determined by when the gym is open, not when it’s convenient for you.

Do you think joining a gym is right for you? Or home workouts? Or both? Whichever option is best for your lifestyle, I’m just happy you are committing yourself to fitness!

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Wednesday, February 25, 2015

5 Different Ways To Make Tasty Chicken


Tasty chicken on a cutting board with greens and a tomato.
Chicken is a great source of protein and a common ingredient in family dinners. But the same old recipes can get boring, so I’ve got a few tricks to help you make tasty chicken with new twists!


Ideas For Tasty Chicken Dinners:


Salsa. This is a great change for tasty chicken when you crave a really fresh taste. I love making a an avocado salsa by chopping up one tomato, one avocado, cilantro and half a red onion. Just mix them up and serve on top of the chicken with a squeeze of fresh lime juice and a dash of salt and pepper. Perfect with a side of rice or salad.

Marinade. A simple way to add new flavor to dinner is to use a marinade for tasty chicken preparation. Try combining the following ingredients in a ziploc bag. Then fork a few holes in the thawed chicken breasts, add to the bag and shake. Store in the refrigerator for a few hours or overnight to let the flavors sink in. Then cook as usual for great flavor.
  • ½ cup balsamic vinegar
  • 3 clove garlic, minced
  • 2 Tablespoons lemon juice
  • 1 Tablespoon lemon zest
  • 1 teaspoon red chili flakes
  • 1 Tablespoon dried oregano
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • ½ teaspoon onion powder 

Dry Rub. Give your meal a fun kick by using a spicy dry rub before cooking the tasty chicken. Mix the following dry ingredients and then rub about a teaspoon of the mixture on each thawed chicken breast. I recommend baking in the oven when using dry rub to keep all the herbs on the chicken breasts as they cook.
  • 1 Tablespoon ground cumin
  • 3 Tablespoon paprika
  • 1 Tablespoon brown sugar
  • ¼ teaspoon cinnamon
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon cayenne pepper

Lettuce Wrap. Well, this is a simple one but it really freshens up a chicken meal! Put chicken, peppers, onions, avocado, salt, pepper, turkey bacon and any other of your favorite sandwich ingredients into a large leaf lettuce. Roll up and enjoy!

Sauce. A great way to make tasty chicken and efficiently use your time is to make a delicious sauce while you cook the chicken breasts. Try this great recipe for barbeque sauce to serve over grilled chicken:

  • 1 (6 oz) can of tomato paste
  • 1 ½ tablespoons cider vinegar
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoons pure maple syrup
  • 1 tablespoon honey
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½  teaspoon sea salt
  • ½ teaspoon red pepper flakes
  • 1 teaspoon paprika
  • ¼ teaspoon all spice
  • ½ cup water
Bring to a boil and let simmer for 20 minutes or until desired consistency, then serve over chicken breasts. I like serving this with a fresh side salad!

I hope these tasty chicken ideas have re-kindled or sparked your love for chicken. Experiment with flavor and spruce up your chicken dinners with these ideas, and make up some of your own!

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Sunday, February 22, 2015

Fitness and Business Extreme Bootcamp: Turn your Fitness into your Business



Hello there friends! Hope that you are staying warm on this cold winter day! I have spent most of the day getting caught up on my emails and messages. The kids had a ton of snow days last week so I spent the time enjoying them and our time together. After reading through and answering a ton of questions from you.. I decided that a FUN group was in order. Are you ready to shed some pounds together and learn how I was able to change my love and passion for Fitness and helping others into a business.

Introduce the FREE FITNESS AND BUSINESS opportunity EXTREME BOOTCAMP!!!!

Disclaimer: This GROUP has NO FEE'S. IT WILL LAST 7 DAYS. Expect to shed weight and learn how to earn $$ as a coach!

Did you know that it is possible to turn your fitness goals into a business? I did and it has completely changed my life.

:::::::Well here is the deal I am opening my first 5 Day Fitness and Business opportunity Extreme Boot Camp. For 5 straight days you are going to live in the life of me and learn what I do and how I do it all from the comfort of your home (even in your PJ's if you wish)
Here is what you can expect:
1. A clean eating meal plan to follow for 5 days.
2. Daily workouts.
3. Fit tips and advice.
4. You will get daily videos from me about What Beachbody Coaching is and how it all works! You will learn from myself and several other leaders on our team about how to start a business with your fitness and pay your fitness forward.
Last day to join us on February 24th!
Just fill out the application below and I will get you added ASAP.
Also, friend me on Facebook while you are at it so I can get you into the group once your application has been reviewed!

Excited to meet everyone!

See you on the flip side!



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Saturday, February 21, 2015

How To Lift Your Mood With Exercise

Yoga mats a - Yoga is one way to practice how to lift your mood using exercise.
Do you know how to lift your mood with exercise? That’s right, it’s not only good for the body, but for the mind and brain, too! Exercise causes the brain to release endorphins, a feel good chemical that helps you feel great.

To learn how to lift your mood and experience the benefits of endorphins, commit to at least 30 minutes a day of intentional activities to get your heart rate up. This can be any combination of weight training or cardiovascular exercise. Remember, you should challenge yourself by pushing a little more each time to get the most out of your exercise and improve your mood.

So, if you the winter blues have got to you, try these different forms of exercise to get fit and lift your spirits!

How To Lift Your Mood With Exercise


Dance: Shake it! You can have a dance party with the kids, go out for a girl’s night of dancing, or take a zumba class at your local gym. You can also follow an instructional video if you don’t want to be anywhere people will see your sweet moves. :)

Yoga: Nothing like a zen bit of yoga to release endorphins and get you feeling strong, balanced and steady. You can go to a class, or grab a video like P90X yoga to get started.

Biking: If you’re sitting around trying to think of how to lift your mood, try getting on a bike and thinking about it. Then, you’ll actually be lifting your mood with the exercise, PLUS you might even think of other great ways to get in a bit of extra cardio.

Swimming: I love this one in the summer! A great way to stay in shape without putting any strain on the joints. Plus, who doesn’t like a trip to the beach?

Walking: If you’re not up for a really intense workout but still need a stimulation, try a nice walk. There’s nothing wrong with breathing in the fresh air and taking in your surroundings with a walk around the neighborhood or on a nearby trail.

Yardwork: Don’t put it off! Wondering how to lift your mood while getting something done? Yardwork is the answer. Mow your lawn, weed the garden, rake leaves and do whatever you can to get the lawn looking great and your mood up.

Playing: That’s right, just play. If you’re wondering how to lift your mood with exercise when you have kids preventing you from working out, just play. Commit 30 minutes to take them to the park or play tag or go ice skating. Quality family time and exercise are sure to lift your mood!

Try it out and you will see how to improve your mood with exercise - just do it! Fit in exercise each day in any way you can. If you have any great ideas, share them in the comments section so we can all learn new and creative ways to get our heart beats up and lift our moods!

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Tuesday, February 17, 2015

Tips and Tricks For Making Homemade Baby Food

Jar full from making homemade baby food.
Introduce your babies to eating clean right away by making homemade baby food! This is an awesome way to start your kids off on a healthy foot right away. If you have older kids, they can help with making homemade baby food and learn about the health benefits of each ingredient.

Benefits of Making Homemade Baby Food

I love being able to see all the ingredients that go into my food and my baby’s food. That’s why making homemade baby food is a great option! All the ingredients are fresh and have no preservatives or added sugars, making it the most nutritious option for babies.

Allergies are less likely and easy to pinpoint in babies when they eat homemade baby food, since you know exactly what went into each meal. It takes a little extra time to start making homemade baby food, but I highly encourage it! You can usually start incorporating baby food into the diet when your baby is around six months old, but make sure to check in with your pediatrician first.

Precautions for Making Homemade Baby Food

Be sure to use the highest degree of cleanliness when making homemade baby food; you don’t want any bacteria making it’s way into the food or getting your baby sick.
Remember, all kids have different taste preferences, so they won’t always like everything - it’s not your fault! Pay attention to if the child has any allergy-like symptoms so you can narrow down which ingredient your baby might be allergic to.
Always consult your pediatrician before trying any new foods with your infant to make sure they are safe and will have nutritious value to your growing baby.

Making Homemade Baby Food

When you start incorporating foods into your baby’s diet, try using just one ingredient to start off with. Avocados, bananas and sweet potatoes are great options for first-time food eaters because they are delicious, nutritious and easy to digest.

  • For avocados, de-pit and scrape out the soft part of the avocado. Then, simply mash until smooth.
  • For bananas, peel the banana and then puree in a blender or food processor. Make sure it is a ripe banana so it is nice and soft when pureed.
  • For sweet potatoes, wash and poke holes in the sweet potato with a fork and then wrap in tin foil. Cook in an oven at 400 degrees until soft, about 30 minutes. Puree with blender or food processor.

You can also add formula or breast milk to any of these if the consistency doesn’t seem smooth or soft enough for your baby to eat.

Making homemade baby food is such a fabulous way to get into the clean eating habit. I recommend talking to your pediatrician about it before you begin. Your pediatrician should be able to direct you to some great resources with recipes and the best ingredients to try!

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Operation: Bikini Body Fitness














Are you ready to feel free and confident in your bikini? After having three kids, I never thought it would be possible. You can spend hours in the gym but, if you don't have the nutritional component in place you are never going to get the results you are looking for. 

Operation: Bikini Bootcamp is going to do just that.

I will provide you with my exact meal plan, grocery list, help you figure out your macros for your body, daily Super foods, and 30 minute workouts (Yep. That is it.)

Plus support... This is the game changer. No quitting on your goals. 21 days in a community of support as we reach our goals together plus, all of my top tips and tricks for staying in shape as a busy wife and mom of three.

You are going to love this group.

3 weeks... You ready??

Group starts March 2nd.


If you are interested in working with me please complete the application below:






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Monday, February 16, 2015

My top 10 clean, healthy snacks for nurses

Hello there everyone! Hope that you are having a wonderful wintery Day! My third child was sick all night so, you know what that means... no sleep for this mama. Poor baby! Then my nanny's jeep stalled in the middle of the school drop off line so I have been riding solo today, with mama duties intertwined into my busy day!


We are al safe and surviving and that is what matters most. I love my profession because it is so flexible. What could be a complete disaster for most is a day that I just soak it in and spend it with my littles. Life is to short not too! Baby C. woke up from her nap and just as I was wrapping up some of my work for the day!I get emails asking me a lot what are some good healthy snacks that nurses/ shift workers can bring to work that are healthy and easy to grab for long busy shifts. I know that it is not always easy. I understand the obstacles that you face daily and I wanted to give you my top 10 clean snacks that will provide you energy during your busy shifts.


1. Almonds.



Awesome article stating the incredible benefits of almonds that you can read HERE. To some it up for you....Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. In addition to their cholesterol-lowering effects, almonds' ability to Vitamin reduce heart disease risk may also be partly due to the antioxidant action of the  found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). When almonds are substituted for more traditional fats in human feeding trials, LDL cholesterol can be reduced from 8 to 12%.
I dont know about you but, when I am faced with a large chunk of cheese it is very difficult for me to stick to one ounce. I have recently found out i am lactose intolerant but, these are still one of those things that I love... so on occasion i will still sneak one. 
90 calories, 4.5 g fat, 1.0 g carbohydrates, 10.0 protein, 0 g fiber, 190 mg sodium, 

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains 62 mg of magnesium plus 162 mg of potassium.


2. Hard Boiled eggs.


Hardboiled eggs are my favorite go to snack. I boil up a dozen of them 2x/week for my family and they are a house hold favorite.

Eggs are protein packed powerhouse. One large egg supplies 6g of high quality protein and a large variety of essential nutrients.  Iron is the carrier of oxygen in the blood and plays an important role in immunity, energy metabolism and many other functions in the body. The iron in egg yolk is in the form of heme iron, the most readily absorbable and usable form of iron in food and more absorbable than the form of iron in most supplements. Choline is a nutrient that facilitates brain development in the foetus and newborn as well as memory function even into old age. Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement. Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin. Vitamin D is essential for calcium absorption and for maintaining optimum bone health.

3. Popcorn



Popcorn may feel like it is only designated to comfy nights on the couch or visits to your local movie theater but, depending on how it is prepared it can be a healthy, quick snack on the go.

Popcorn is a “whole grain,” which means it’s a good source of dietary fiber. In fact, 1 cup has 1.3 grams of fiber. Grains are comparable in concentration of antioxidants to fruit and vegetables. 

 Plus, It’s sugar free, fat free, gluten free  and low in calories. 

Just 31 calories for 1 cup air popped popcorn!


4. Jamie Eason's Turkey meatloaf muffins




These delicious little morsels are weekly staple in my house. I literally live on these most days. I make two dozen of these a week. Pair them with some yellow mustard. Super convenient and 11 grams of protein per serving! Pop them into a baggie and you have an easy snack at work that will keep you satisfied.


Here is the link to the recipe. These are a must make item.

click here


5. Mozzarella Cheese sticks





This is such a great snack to have when you are on the go. Quick, convenient, and portable.


It has protein and calcium and there are so many different and beautiful varieties. Of course there is saturated fat and it packs many calories so you have to be careful. But, 1 stick paired with an apple would be a perfect snack.
Here is the nutritional information in a Low Moisture, Part Skim, Mozzarella Cheese Stick - 1 ounce stick:
Not bad.
You can even find organic REAL cheese sticks from a company called Organic Valley.

6. Home made protein bars



Alright... now protein bars are one of those things that we have on hand every single day. There are a ton of commercial brand of protein bars you can buy. But, most are just a glorified candy bar with a ton of artificial ingredients. The only store bought bars that I buy on occasion are quest and kind bars. I would much rather make my own. Super easy to do. Low calorie, great combination of macronutrients, and protein to keep you satisfied. Again very portable.

Here is the link to my recipe section where you will find a variety of protein bar recipes:








YES... i love this stuff!! It has been my saving grace of nutrition for 2 years now. As a busy mom of three and wife this has saved me from many fast food trips while out and about doing activities with my children. When I first started to drink it I was solely looking for more energy in my workouts. I was trying to restrict calories while still trying to kick the last 10 pounds from my third baby and in doing so my body was not getting all of the nutrients that it needed. Which meant... cravings galore. After about 2 weeks my cravings had remarkable subsided. The more that I learned about the product and all of the superfoods, I understand how beneficial it is for my health. The ingredients are literally collected from all over the world, in some of the deepest jungles and brought back, so we can benefit from them. I drink the vegan formula d/t having lactose intolerance and it has replaced my daily vitamins. This is a great snack but, also it is a nutrient dense health shake. One thing that I will not miss a day of taking.

8. Tuna and Avocado:
Love love love this combination! If you are following the 21 day Fix or the Fix Extreme meal plan this is a great snack that will fit the plan. Honestly, this is good for everyone. Super Quick, Delicious, and packed with healthy fats and proteins.





9. No Bake Peanut Butter Protein Balls



Chocolate + Peanut Butter + Protein

Nuff said.

Fit girls Dream Snack.

You can find the recipe HERE!!! NOM! NOM! NOM!

10. Veggies and Hummus



To me there is nothing like noshing on some raw veggies. They taste so good and are a great way for me to get in some additional nutrients into my body. I have a habit of going over board on the hummus though. So, measuring out the portion to 1/4 cup has been very beneficial to me. If you are following the fix or the fix extreme meal plan  this is one blue container. I like to make my own hummus every week so we have it fresh for my family to enjoy. Super Simple to make too. Just chickpeas, tahini, lemon juice, garlic, and olive oil!!

These are my top 10 go to snacks when on the go. You can eat healthy as a nurse or someone that works long shifts, you just have to plan and be creative. IF you need more snack ideas or would like more assistance to reach your health and fitness goals then contact me HERE. I would be glad to help you!!










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Friday, February 13, 2015

How to take great care of Scrubs for Nurses

Scrubs for nurses in the washing machine.
With the everyday wear that scrubs for nurses get, it’s important to be able to take good care of them to make sure they last. With the hard work that nurses do, their scrubs should receive the care they need! Here are a few pointers to help you out as you wear and maintain your scrubs.


How To Take Great Care of Scrubs For Nurses



Before washing scrubs for nurses - When the materials rub against the material of the other scrubs for nurses, they can fade, so the scrubs should be turned inside out before washing. Pre-soak your scrubs in cold water with a ½ cup of vinegar to disinfect and protect the clothes from fading. Remember, you should mix the vinegar and water together before adding the inside out scrubs. This way, the solution soaks into the clothes evenly. You can also add a little bleach, but I would only recommend doing that if the scrubs are white, otherwise stick to just the vinegar.


During washing scrubs for nurses - Separate colors before the wash to eliminate the possibility of color bleeding. Use a mild anti-bacterial liquid detergent on scrubs for nurses, to keep them from fading. If your scrubs are made from 100% of one material, they should be washed in cold water, if the material is a blend, they can be washed in warm water. To get the best results, always read the manufacturer’s directions for specific laundry procedures!


After washing scrubs for nurses - It’s best to air dry to prevent shrinking and wrinkling, but if you need to use the dryer, use the delicate cycle. I suggest drying and storing on hangers so your scrubs don’t shrink and stay wrinkle-free. Remember, don’t wear your scrubs outside of work, there’s no need to to give them more wear than you have to. After all, you hopefully have a closet full of other clothes to wear when you’re not working! :)


I’ve also heard that embroidered scrubs for nurses are popular, adding a bit of personal style and helping to make sure you don’t get your scrubs confused with anyone else. Sounds like a great idea!


These pointers work really great when taking care of scrubs for nurses, I love knowing that scrubs can last so long when properly cared for. Do you have any secrets you have found in taking care of your scrubs? Let me know in the comments section!

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Tuesday, February 10, 2015

The Dice Workout Game

two dice ready for the dice workout game.
I’ve got a great way to add some variety into your fitness, a dice workout game! Read the directions below and then add your own rules to make working out a fun experience for the whole family.

The Dice Workout Game

Materials:
Two die, a piece of paper and a writing utensil.

Directions:
Number the paper 1-6 and write down a workout move for each number. You can do this on your own or have the kids help you out.

Example:
1. push up
2. sit up
3. squat jump
4. burpee
5. leg lift
6. tricep push up

To start the dice workout game, roll the first dice to determine which move you will do. So, with my list, if I roll a three, I do squat jumps; if I roll a five, I do leg lifts.

Then, roll the second dice to determine how many you do. I like to add a one in front of the number I roll so I never do less than 11 of any move. If you are super strong, you can add a zero to the end of each number to really get in shape!

I recommend committing to 10 rolls each time you play the dice workout game, but it depends on how much time you have. There are also tons of options for the dice workout game. Like if you want a wider selection of moves, use two die and have numbers 2 - 12 labeled with moves. You could also roll two die to determine numbers if you want to make them a little higher.

I love this as a great way for the kids to learn about the importance of fitness while having some fun. I like to incorporate extra little rules into the dice workout game with the kids. This makes it even more fun, like if someone rolls doubles, they get to choose any move they want. Or, for the little ones who are learning math, give a small prize to the one who can add the amount of the two die together in their head first.   

Fitness is fun! The dice workout game is a simple way to incorporate at-home workouts for you and your family. Can you think of any other special rules or things to add to the dice workout game?

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