Sunday, August 24, 2014

Blueberry Protein Fluff Recipe


I was in the mood for something sweet yet light & fluffy and so I went to looking around for the perfect recipe that wouldn't tip the scale. I found this amazing protein fluff recipe on BodyBuilding.com! It is a low calorie, high protein snack that tastes like a very marshmellowy ice cream. Drool. It almost reminded me of these blueberry whipped cream bites.

Try it for yourself! It is super simple and easy to make. Mind blown.

Blueberry Protein Fluff

Ingredients
  • 1/4 cup Vanilla, Banana, or Strawberry Whey Protein Powder
  • 1/4 cup Milk
  • 1 cup Frozen Blueberries
Directions
  1. Place all ingredients in a bowl and blend until smooth, frozen mixture has been created.
  2. Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.
  3. Eat immediately.

Calories: 234
Total Fat: 4g
Total Carbs: 26g
Protein: 27g

21 Day Plank Challenge

They say that it takes 21 days to make or break a habit.

This 21 day plank challenge will put your core to the test and send your strength through the roof! All you have to do is hold the plank position for the amount of seconds noted for each day. It may seem easy, but wait until you try it!




21 Day Plank Challenge

Day 1: 15 seconds
Day 2:  25 seconds
Day 3: 35 seconds
Day 4: 45 seconds
Day 5: 55 seconds
Day 6: 65 seconds
Day 7: 75 seconds
Day 8: 85 seconds
Day 9: 95 seconds
Day 10: 105 seconds
Day 11: 115 seconds
Day 12: 125 seconds
Day 13: 135 seconds
Day 14: 145 seconds
Day 15: 155 seconds
Day 16: 165 seconds
Day 17: 175 seconds
Day 18: 185 seconds
Day 19: 195 seconds
Day 20: 205 seconds
Day 21: As long as you can!


6 Easy Moves to Blast the Tummy Pouch Away



Tummy pooches. Some of us have them and it is a b**** to get rid of. It can be possible-with lots of effort and time. Aiming for at least 30 minutes of cardio daily can help decrease your overall body fat percentage, which will include your tummy area. However, a clean diet is always a MUST. 

 As always, a clean diet is essential for getting rid of the tummy pooch. Here is a Get Lean Grocery List printable for your fridge!

Here are 6 key moves to target your tummy pooch. This is not a form of spot reduction, since spot reducing does not exist. However, this helps to create muscle which will help tighten up loose skin a bit and burn that stubborn belly fat.


 13/1/09 carla pic david poole exercise number 1

1. Basic Plank
  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  • Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  • Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.
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2. Sit Ups
  • Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
  • Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
  • Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
  • Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
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3. Reverse Crunches
  • Lie on the floor and place hands on the floor or behind the head.
  • Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.
  • Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.
  • Lower and repeat.
  • It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

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4. Bicycle Crunches
  • Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
  • With your hands gently holding your head, lift your knees to about a 45-degree angle.
  • Slowly, at first, go through a bicycle pedal motion.
  • Alternately touching your elbows to the opposite knees as you twist back and forth.
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5. Russian Twists
  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
 b04662c90e7f8836bd93cf61ee4993ed

6. Scissor Lifts
  1. Raise both legs toward the ceiling.
  2. Keeping them straight, lower your left leg until it’s about six inches off the floor.
  3. Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you.
  4. Switch legs and repeat on other side.
  5. Quickly complete 10 reps (no pausing!)

Friday, August 22, 2014

DIY Vintage Soft Shirt

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What you need to fabricate a vintage T-shirt: 1/4 c sodium carbonate washing soda + 2 c salt + 1 pack fine-grit sandpaper + 1 new T-shirt

Step 1: Make Your Mix
To create a vintage T-shirt, start by mixing together the washing soda and salt. The salt acts as an abrasive, making the shirt look older. The alkaline washing soda breaks down the new shirt's built-in coating that keeps it stiff, crisp, and . . . well, new. Start with one size larger than you wear; it will shrink considerably.

Step 2: Do The Wash
Throw the shirt into the washing machine with a towel or with other shirts you're trying to age. Set the machine on the highest temperature. The heat weakens the fibers. After the water has risen past the top of the load, dump in the soda/salt mixture and your usual detergent. After it's done, dry the shirt on high heat. Then mix up another, smaller batch of soda and salt, and repeat the whole cycle three to five times, drying on high heat after each wash.

Step 3: Brush It Off
Now for that pesky logo. Most printed shirts are screened with a resin-based material called plastisol. You can distress the hell out of the shirt, and the plastisol logo will still be pristine.  Here's where some elbow grease comes in. Using fine sandpaper, lightly swipe at the logo using circular but irregular strokes. You have to make the aging look natural.

DIY Source: Men's Health, Pinterest
Featured Image Source: Bloglovin


Total Glute Workout


Thursday, August 21, 2014

Our New Car

Can't believe it's been one week since my husband and I have purchased this car! It's been so good to us already. We are so blessed! #dreamcar #gobig





Order This, Not That at the Restaurant!


When surfing through the restaurant's menu, sometimes it is hard to make a decision on just what to get. Everything sounds so good! However, if you only knew the calories behind the menu items that you were vying over, would you still get them or pick a healthier option? Sometimes, it is all about the healthier meal swaps that can lead you to your weight loss successes-I dropped 45lbs from this!

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Here are 12 of the most popular restaurants and what to order and what to leave behind!

1. Apple Bees
Order This: Weight Watchers Cajun Lime Tilapia (310 calories)
Not That: Spinach & Artichoke Dip at (1,510 calories)
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2. IHOP
Order This: Simple and Fit Spinach, Mushroom, and Tomato Omelette (330 calories)
Not That: Harvest Grain 'N Nut Pancakes (920 calories)


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3. Cheesecake Factory
Order This: SkinnyLicious Ahi Tartare (split), SkinnyLicious Fresh Vegetable Salad with Chicken (500 calories)
Not That: Memphis Burger (1,300 calories)

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4. P.F. Changs
Order This: Norwegian Salmon Steamed with Ginger (590 calories)
Not That: Crispy Honey Chicken (680 calories)

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5. TGI Fridays
Order This: Petite Sirloin with broccoli (400 calories)
Not That: Tuscan Spinach Dip (1,000 calories)

T.G.I. FRIDAY'S LOGO


6. Olive Garden
Order This: Herb-Grilled Salmon with broccoli (450 calories)
Not That: Plain Fettuccine Alfredo (1,220 calories)
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7. Chili's
Order This: Caribbean Salad with Grilled Shrimp (500 calories)
Not That: Crispy Honey-Chipotle Chicken Crispers with Ranch (1,660 calories)

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8. Red Lobster
Order This: Wood-Grilled Salmon (200 calories)
Not That: The Admiral's Feast (1,280 calories)
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9. Denny's
Order This:A Fit Fare Omelette, customized with egg whites, spinach, and mushrooms (390 calories)
Not That: Grand Slamwich with Hash Browns (1,520 calories)

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10. Ruby Tuesday
Order This:Double Ruby Minis sliders-half order (519 calories)
Not That: Whole Rub Minis plate (915 calories)

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11. Outback Steakhouse
Order This: Grilled Shrimp on the Barbie (split), filet and lobster tail-half order (470 calories)
Not That: No Rules Parmesan Pasta, with grilled chicken (1,322 calories)

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12. Red Robin
Order This: Blackened Chicken Sandwich (405 calories)
Not That: Whiskey River BBQ Burger (1,138 calories)

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Nutrition Source: Calorie King

Adorable Bohemian Maternity/Nursing Maxi Dress for Fall!


If you remember from a couple of weeks ago, I reviewed Belly Dance Maternity (a favorite among celebrities and one of the best online boutiques that offers maternity & nursing apparel) and one of their Maternal America dresses (which has become my favorite date night dress by the way). I have yet another amazing dress from them by the brand Seraphine. 


At Belly Dance Maternity, they believe you shouldn't have to sacrifice your style when you’re expectingOur clothes outfit every part of your life - work, home, formal occasions, outdoors, sleepwear and lingerie-even cool baby gifts! They also offer some of the best brands around such as Maternal America, Seraphine, NOM, Belabumbum, Bravado, you name it-they have it! To check out their full list of designers, click here



I had the chance to review the Seraphine Coral Matilda Maxi-a fabulous choice for the pregnant or nursing mamas out there. This dress is super flowy with a floral Bohemian vibe to it. It is the perfect vacation dressand that is exactly how I wore it-on vacation! 


Even though I tend to be one of the shorter ladies, the maxi was not too long at all-a common problem that I face with most maxi dresses these days since they end up being too "maxi." The dress is perfect for summer whether you are having a picnic in the park or a day at the beach.


Even though I am not pregnant, I can see how this dress would be perfectly maternal. However, it still flatters the non-pregnant women, as well! The deep v-cut of the neck allows for super easy access when nursing. This was super nice! The cut was actually quite beautiful and accentuated my features.


One of my favorite parts of this dress was the bottom hem. It was extra flowy, indeed! I also liked the straps-they weren't just skimpy straps, but had a texture to them. This dress was absolutely stunning-the pattern was so pretty. And of course, I love anything PINK. 


And that's not the best part-this dress is on sale right now for $49! That is a HUGE discount! So hurry up and grab yours while you still can.



To learn more about Belly Dance Maternity, visit their:



Disclaimer: I was given a dress to test, at no cost. All opinions are my own.

Squat It Out September Challenge


September is a great month-the leaves start changing and the weather gets just a tad bit cooler-well, depending on where you live! In Florida, it is still hot as s***. Here is a workout that you can do all month long to not only get your booty in tip top shape, but to also help you become a master at the squat! As always, a clean diet will help you achieve the best results so here is a 7 day clean eating plan, with recipes, to help get you there!



Squat It Out September Challenge

September 1:
  • 5 Squats
  • 5 Squat Jumps
  • 5 Sumo Squats
  • 5 Pistol Squat
  • 5 Split Squats

September 2:
  • 10 Squats
  • 10 Squat Jumps
  • 10 Sumo Squats
  • 10 Pistol Squats
  • 10 Split Squats

September 3:
  • 15 Squats
  • 15 Squat Jumps
  • 15 Sumo Squats
  • 15 Pistol Squats
  • 15 Split Squats

September 4:
  • 20 Squats
  • 20 Squat Jumps
  • 20 Sumo Squats
  • 20 Pistol Squats
  • 20 Split Squats

September 5:
  • 25 Squats
  • 25 Squat Jumps
  • 25 Sumo Squats
  • 25 Pistol Squats
  • 25 Split Squats

September 6:
  • 30 Squats
  • 30 Squat Jumps
  • 30 Sumo Squats
  • 30 Pistol Squats
  • 30 Split Squats

September 7:
  • 35 Squats
  • 35 Squat Jumps
  • 35 Sumo Squats
  • 35 Pistol Squats
  • 35 Split Squats

September 8:
  • 40 Squats
  • 40 Squat Jumps
  • 40 Sumo Squats
  • 40 Pistol Squats
  • 40 Split Squats

September 9:
  • 45 Squats
  • 45 Squat Jumps
  • 45 Sumo Squats
  • 45 Pistol Squats
  • 45 Split Squats

September 10:
  • 50 Squats
  • 50 Squat Jumps
  • 50 Sumo Squats
  • 50 Pistol Squats
  • 50 Split Squats

September 11:
  • 55 Squats
  • 55 Squat Jumps
  • 55 Sumo Squats
  • 55 Pistol Squats
  • 55 Split Squats

September 12:
  • 60 Squats
  • 60 Squat Jumps
  • 60 Sumo Squats
  • 60 Pistol Squats
  • 60 Split Squats

September 13:
  • 65 Squats
  • 65 Squat Jumps
  • 65 Sumo Squats
  • 65 Pistol Squats
  • 65 Split Squats

September 14:
  • 70 Squats
  • 70 Squat Jumps
  • 70 Sumo Squats
  • 70 Pistol Squats
  • 70 Split Squats

September 15:
  • 75 Squats
  • 75 Squat Jumps
  • 75 Sumo Squats
  • 75 Pistol Squats
  • 75 Split Squats

September 16:
  • 80 Squats
  • 80 Squat Jumps
  • 80 Sumo Squats
  • 80 Pistol Squats
  • 80 Split Squats

September 17:
  • 85 Squats
  • 85 Squat Jumps
  • 85 Sumo Squats
  • 85 Pistol Squats
  • 85 Split Squats

September 18:
  • 90 Squats
  • 90 Squat Jumps
  • 90 Sumo Squats
  • 90 Pistol Squats
  • 90 Split Squats

September 19:
  • 95 Squats
  • 95 Squat Jumps
  • 95 Sumo Squats
  • 95 Pistol Squats
  • 95 Split Squats

September 20:
  • 100 Squats
  • 100 Squat Jumps
  • 100 Sumo Squats
  • 100 Pistol Squats
  • 100 Split Squats

September 21:
  • 105 Squats
  • 105 Squat Jumps
  • 105 Sumo Squats
  • 105 Pistol Squats
  • 105 Split Squats

September 22:
  • 110 Squats
  • 110 Squat Jumps
  • 110 Sumo Squats
  • 110 Pistol Squats
  • 110 Split Squats

September 23:
  • 115 Squats
  • 115 Squat Jumps
  • 115 Sumo Squats
  • 115 Pistol Squats
  • 115 Split Squats

        September 24:
        • 120 Squats
        • 120 Squat Jumps
        • 120 Sumo Squats
        • 120 Pistol Squats
        • 120 Split Squats

        September 25:
        • 125 Squats
        • 125 Squat Jumps
        • 125 Sumo Squats
        • 125 Pistol Squats
        • 125 Split Squats

        September 26:
        • 130 Squats
        • 130 Squat Jumps
        • 130 Sumo Squats
        • 130 Pistol Squats
        • 130 Split Squats

        September 27:
        • 135 Squats
        • 135 Squat Jumps
        • 135 Sumo Squats
        • 135 Pistol Squats
        • 135 Split Squats

        September 28:
        • 140 Squats
        • 140 Squat Jumps
        • 140 Sumo Squats
        • 140 Pistol Squats
        • 140 Split Squats

        September 29:
        • 145 Squats
        • 145 Squat Jumps
        • 145 Sumo Squats
        • 145 Pistol Squats
        • 145 Split Squats

        September 30:
        • 150 Squats
        • 150 Squat Jumps
        • 150 Sumo Squats
        • 150 Pistol Squats
        • 150 Split Squats


        DEMOS:

        Squats
        • Plant your feet flat on the ground, about shoulder-width apart.
        • Point your feet slightly outward, not straight ahead.
        • Never let your knees extend beyond your toes.
        • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
        • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
        • Tighten your whole body when you perform the squat.
        • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
        • Keep the upper body tight at all times.

        Sumo Squats
        • Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
        • Squat down as low as you can, keeping your heels on the ground and your back straight.
        • Press back up to standing. That's one rep.

        Pistol Squat
        • Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
        • Raise your right leg off the floor and hold it there.
        • Flex your right ankle so that your toes are higher than your heel.
        • Your right leg should be straight.
        • Brace your core.
        • Push your hips back and lower your body as far as you can.
        • As you lower your body, raise your right leg so that it doesn’t touch the floor.
        • Pause, then push your body back to the starting position.
        • Keep your torso as upright as possible.

         Split Squat

        • Stand with dumbbells grasped to sides facing away from bench.
        • Extend leg back and place top of foot on bench.
        • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
        • Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

        Squat Jumps
        • Stand with your feet shoulder-width apart, arms hanging at your sides.
        • Squat down until your knees are bent about 90 degrees.
        •  Immediately swing your arms overhead and jump upward as high as you can.
        • As you land, gently bend your knees and sink back down into the squat position.
        Now, for some motivation to get you started, here are some amazing before and afters showing you the true power behind squats! It works, people!!








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