Totally Toned Tuesday and Peanut Butter and Honey Oat Bars

Today is Tuesday and I am getting ready for my awesome Pilates Class at the Hospital. 

TODAY'S FOCUS WAS MY TOTALLY TONED TUESDAY!!!

I started my morning with a more intense run, walk up hill. then it was off to the YMCA where I worked the floor as the Personal Trainer !!!! So much fun and meeting lots of great people! Love It:)

But, with that position I am also able to workout myself! How awesome is that. Again, focusing on a total body workout. 

More info on the YMCA to come.....

As for tomorrows workout, I'm not sure yet! I'll have to see how I feel in the morning!!!

My diet is still on track...

Breakfast was one of my awesome muffins with Peanut Butter and a little, teeny, tiny honey and almond milk.

Lunch: Chicken salad

Dinner: not sure but will be after my class tonight.

Snacks~ handful of nuts and lots of water throughout the day!!!

Ok, Until Wednesday morning, I'm off to teach Pilates!!

STAY STRONG, STAY FOCUSED!!!

WEDNESDAY morning started off with another great run, then off to the Y to work the floor. 

I did a lot of working today and feeling a little fatigued but otherwise great!

Making these great bars for breakfast tomorrow

Peanut Butter and Honey Oat Bars

Ingredients

• 1/2 cup honey
• 1 tbsp coconut oil
• 1/3 cup peanut butter
• 1/2 tsp vanilla extract
• 1/4 tsp. cinnamon, ground
• 2 cups oats
• 1/2 cup chopped honey roasted peanuts

Directions

Preheat oven to 300 F

Line an 8 x 8 pan with parchment paper, making sure the parchment paper hangs over the sides.

In a microwave safe bowl, add honey, coconut oil and peanut butter. Microwave for 30 seconds, stir until mixture gets runny and peanut butter completely melted in. You may have to heat for another 20 seconds or so. Mix in vanilla extract and cinnamon.

Add oats and peanuts, mix until everything is combined and the mixture is completely coated with honey and peanut butter mixture.

Pour mixture into prepared pan and press down with a back of a spoon; bake in the oven for 20 -25 minutes until lightly brown.

Once you take the bars out of the oven, press down with the back of a spoon to insure the oats are pressed firmly together. Let the oat bars cool slightly and carefully take out bars by grabbing onto the parchment paper and cut into 16 slices. Let bars cool completely and harden at room temperature.

Store bars in an air tight container in the refrigerator.

Makes 16 bars.

Nutritional Data

Calories per bar: 157.2, Fat: 8., Cholesterol: 0, Sodium: 31, Potassium: 38, Carbs: 18.8, Fiber: 2, Sugar: 10.4, Protein: 3.9

Read more at http://skinnyms.com/peanut-butter-and-honey-oat-bars/#cUDJ0MkAZf9YwT4u.99

End of summer 2014

This picture was taken June 27, 2014.
The start of summer and my early morning training's!

Welcome back to the first post since Memorial Day Weekend!!! Awe, I remember how excited everyone was for the summer to begin and now summer is coming to an End!!!

Our first Venture was a trip down memory lane to The Outer Banks, NC.

                                                    My Dad's visit...first time in many,many years:)

 Hanging with friends poolside....Thanks Erica!

Our Last end of summer excursion was to the Plimouth Plantation in Plymouth,Ma.
We saw the Plantation, the Mayflower, and The Rock!!!
Awesome Day! 










Now, I am excited for what lies ahead... So many new ventures coming this year!! 
I am starting at the Institute for Integrative Nutrition:) Yeah!!!
Also, finishing my Health and Wellness Degree:):)Yeah, Yeah!!!
Also, staring a new job at the YMCA:):):) Yeah, Yeah, Yeah!!!

Meeting lots of new and wonderful people!!!!



WORKOUTS:
Well of course I have been keeping up on my workouts and healthy eating habits. Always, a must!!!

Tomorrow will start with a light jog (@ 4am)to get me going since, I have to be at the Y at 6am. Then, teaching my Ashby Pilates class at 9:30.

I have prepared my meals to go for tomorrow. I have my green juice~ Celery, Cucumber,Green Apples, Ginger, Spinach ready for the am. And I also made these love muffins with fresh blackberries from Erica's yard....Thank you so much!!

This recipe has no sugar at all so, I added some local raw honey or you could add it to the muffin before you eat it!!! Yum!!
Other toppings: Peanut Butter, Butter or nothing:)
http://healthycoconutblog.com/2013/01/28/recipe-banana-blueberry-muffins-with-almond-flour/




Enjoy these last days of Summer and I'm so excited to be back posting again!!!

MILITARY REMEMBRANCE AND HEALTHY GLUTEN FREE PIZZA CRUST

Easy Healthy Gluten Free Pizza Crust! recipe below.

I hope everyone has enjoyed their Memorial Weekend. We sure did!! Here are some interesting tid-bits!

Military Messages - next time you visit a service members grave.

According to some, leaving coins on a headstone has very specific meaning for military burials. Leaving a penny indicates that you knew the deceased, a nickel meant you trained in boot camp together, a dime signified serving in the same company, a quarter told the family that you were with them when they died.
Apparently this tradition dates back to Roman times, but in the United States started during the Vietnam War as a way to leave messages to the family of the deceased without contacting them directly. Additionally, sometimes coins are left as a “down payment” for the deceased, a promise to buy their comrade a drink in the afterlife.

Remembrance

No matter what the original intention of the coin-leaver may be, it seems clear that a coin left on a headstone is a symbol of remembrance and respect. A way of telling all who pass by that the person buried there was loved and visited often.
Maybe next time I wander through a cemetery, I will bring a pocketful of pennies.


ON A LIGHTER SIDE, OUR MEMORIAL BARBECUE!
We enjoyed a lot of food, family and friends:)

Here is a repost of a great Pizza crust. Healthy and gluten free. Oh yeah, and delicious.
Pizza night!!!! Best pizza ever:)
2 cups almond flour/meal
1egg
Any spices. Place in food processor and blend until dough. Roll into crust. Bake 350 for 12-15 min. Top with favorite toppings and enjoy!


 Here is the crust and below is the picture of my Roasted Veggies!             

You can choose any veggies you like

Happy Mother's Day Green Goddess Kale Slaw

I just want to wish everyone a very Happy Mother's Day!!!( I will not be blogging this weekend)

Today, started out as usual with my wonderful early morning client. Then, my regular scheduled classes. However, as lucky as I am to be a Mother to my two healthy children, I still miss not being with my Mother. So, I hope all of you with family near that you take the time and enjoy them!!!


As for my workouts, The same. Intense everything....:)

I made a wonderful Kale slaw yesterday for dinner, and roasted some carrots and cauliflower.


Here is the recipe:

Green Goddess Kale Slaw

Author: Leanne Vogel

Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free

Prep time:  10 mins

Total time:  10 mins

Serves: 4

 

Fresh greens smothered in a vegan salad dressing made creamy with avocado and almond milk.

Ingredients

Salad Ingredients

• 5 cups chopped kale
• 2 cups finely chopped broccoli florets
• ¾ cup thinly sliced scallions
• 1 medium carrot, peeled and shredded
• ¼ cup pumpkin seeds
• Handful of sprouts (alfalfa, broccoli, etc.)

Dressing Ingredients

• ½ medium ripe avocado, pitted
• ½ cup unsweetened non-dairy milk (I use homemade almond milk)
• 2 tablespoons fresh lemon juice
• 2 tablespoons coconut nectar or 2 medjool dates *see note
• 1 tablespoon apple cider vinegar
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon Dijon mustard
• Sea salt and black pepper, to taste

Instructions

1. In a large bowl, combine the kale, broccoli, scallions, and carrot. Reserve the pumpkin seeds and sprouts for garnish.
2. Now, make the dressing by scooping the avocado flesh into a blender or food processor. Add the milk, lemon juice, coconut nectar (or medjool dates), vinegar, olive oil, and mustard.
3. Pour the dressing over the salad and toss to coat thoroughly. Season to taste with salt and pepper.
4. Garnish plates of the salad with the sprouts and pumpkin seeds.

Notes

Coconut Nectar – to make this recipe comply with Vibrant Life Cleanse Program, swap out the coconut nectar for pitted medjool dates.

3.2.2499

View nutrition information (once on page, scroll down)

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Tabata HIIT

Good Wednesday morning,

Busy weeks, working on Tabata workouts:  HIIT

High
Intensity
Interval
Training

I'm telling you, no one has time to spend hours working out. That's why these workouts are so effective. You can check out more by clicking here:
http://en.wikipedia.org/wiki/High-intensity_interval_training


Let me know what are some of your favorite training routines.

I save my runs for when I have time to relax. Running for me is very relaxing:)

Try it, You'll love it!!!

Enjoy this midweek workout boost.

Totally toned Tuesday and Anti-belly bloating water

Wow!!! Where is the time going???  Count down to Easter. Also, to my kids Spring vacation.

 

Continuing my TOTALLY TONED TUESDAY!

 

 

My workouts have consisted of Mondays: total body

                                                   Tuesdays: upper body

                                                   Wednesdays: Abs

                                                   Thursdays: lower body

                                                   Fridays: total body

                                                  Saturdays: cardio only

 

 

After a great warm up, I do a 20 minute jog to really ignite my inner fire. Then, interval training targeting these specific areas depending on the day. Always working in plyo's into the interval cycle.

 

1. plyo move
2. lower and upper body move together
3. ab move
4. intense cardio move
5. arm and back move
6. plyo move
7. Repeat!!!

 

 

ANTI-BELLY BLOATING DETOXIFING WATER!!!

 

 

Water filled with cucumbers, lemon, orange, and mint.

 

Cucumber slices to reduce water retention and for all it's anti-inflammatory properties

Lemon slices for the cleansing effect of the digestive system

Orange slices that stimulate the immune system and help reduce cholesterol levels

Mint leaves aid in digestion and soothe stomach cramps

Ginger as well to aid in digestion

Mix all together in a big Pitcher filled with Ice water. The ice water helps to boost metabolism!!

Drink up and Enjoy!!!  

 

That's my day, Enjoy yours:)

TOTALLY TONED TUESDAY- PLYO MOVES

Totally Toned Tuesday!!

Started my day with an early client. Always a great way to start the day.

My workouts for the week have been quite intense following the format of 30 min. of above moderate cardio. By "above moderate" I mean, keeping my heart rate up higher than normal but not to the point of, let's say, a full speed sprint.

• Then, going right into interval training.
• 1 min of a lower and upper body move (squats into overhead presses) 
• 30 sec rest
•  1 min plyo move(squat down and burst up high to the ceiling)When executed properly and used in reasonable volume, plyometrics help prevent injury and improve performance. But poor form, misguided progressions, or crazy amounts of volume creates the opposite effect. Any time you start getting fast and explosive, you must be thoughtful with your training. 
• 30 sec rest
• 1 min of another lower and upper body move
• etc...

6 different exercises working all parts of the body and repeating 3 x. Works out to be about 9-10 min.'s a cycle x three equals 30 min. And it's a killer:)

   



NEW CLASS STARTING SOON!!!
STAY TUNED.

ENJOY YOUR DAY EVERYONE!!!