Tuesday, April 22, 2014

Tone & Tighten - Stretch, Stretch, and more Stretchin'

A few weeks ago I posted some of my workout essentials...Well, the foam roller is one of them!
click picture to purchase 18"
     When I first starting working out I thought stretching was pointless! But boy did I realize how important it is to stretch...I work out usually 5-6 days a week and my muscles were constantly sore, especially my legs! I came across these awesome stretches that used a foam roller and I have been in love ever since! I try to stretch with the foam roller 3 days a week, maybe more if super sore from a previous workout. For each exercise you want to roll back and forth on target muscle group for 20-30 seconds while taking slow deep breaths.
The benefits of myofascial release using a foam roller:
1. Reduces inflammation
2. Reduces scar tissue and joint stress
3. Improves circulation
4. Improves flexibility
5. Relieves muscle soreness
The foam roller stretches I perform are posted below by Tone It Up trainers Karena & Katrina.


 click pictures to be directed to TIU website

Monday, April 21, 2014

Motivate Monday - The Power of Prayer

Last week was a rough week, hence not one posting! I was super sick and literally couldn't do anything except lay in bed! But I am starting to get my energy back so back to Motivate Monday...

     A book that I have been reading lately is called, 'The Power of a Praying Wife" by Stormie Omartian. I have read it once before but had the desire to read it again and I can see why!  I first read this book when my husband and I got married, but a lot of things have changed in 8 years and what marriage doesn't need some fine tuning. It necessarily isn't on marriage but it’s about becoming the wife you are suppose to be for your husband and praying for your husband’s needs.
click picture
     The first chapter discusses the power of prayer and how it can change you, your husband, and your marriage. It pretty much tells you to stop trying to change your husband and start praying for him...and I am pretty sure that we ALL have tried to change our husband, right?!  God doesn't want us to change our husband, He wants to change us first, and then HE will decide if our husband needs to change...and what needs to change in him.  Each chapter of the book is designated to a topic of prayer for your husband. Some of those chapters are his wife, his work, his finances, his sexuality, his affection, his temptation, his mind, his fears, and many more. For many of us we don't even know where to start when it comes to prayer for our husbands but this book helps lay it all out for you. I recommend reading a chapter a week and all week praying for your husband in that area. Maybe even ask him that week if he has any prayer concerns related to that area and then write those down in the book to focus on.  Stormie Omartian also wrote "The Power of a Praying Husband", so this could be a great study you and your husband could do together to strengthen in your marriage. 

     Prayer is powerful and I believe prayer can change anything! So I want to motivate you to start praying for your husband. You don't have to go by this book, but start praying daily for your husband and you'll see change...in yourself and in him. And if you are not married I would highly recommend reading this book if you are engaged or even dating, you want to make sure that your relationship is based on a solid foundation before getting married. 

Now go read Proverbs 31 & start PRAYING!


pictures from etsy & pinterest


Friday, April 11, 2014

Foodie Friday Recipe - Oats & Eggs


So...I have developed a love for oats & eggs. Ever since I started my new eating plan, I have needed to add more protein and HEALTHY carbs to my meals. One of my favorite snacks is this Oats & Eggs recipe adapted from Rabbit Food for My Bunny Teeth website.

Ingredients for 1 serving:

1. 1 egg white

2. 1/4 cup unsweetened vanilla almond milk

3. 1/4 cup water

4. 1/4 cup Gluten Free old fashion rolled oats

5. 1 tsp. of organic coconut oil

6. Sprinkle of Cinnamon

7. 1/4 tsp. organic raw honey (if I eat at night I skip the honey)

 Nutritional Facts for above recipe: Cal 187, Carbs 23, Protein 9, Fat 5.8


1. Whisk egg white in pot on stove till it becomes white and frothy (no heat

2. Stovetop on high and add all the other ingredients and whisk until oatmeal begins to bubble

3. Reduce heat to low and keep whisking until it thickens

4. Remove and let sit for a few minutes

5. Feel free to add flax seed, raw honey, raisins, almonds, walnuts, strawberries, and or blueberries.

It is so yummy; I actually eat it every night as my sweet snack.




Thursday, April 10, 2014

Fashion Forward Thursday - Always Accessorize

Last week I received my first pair of earrings from Christina Faithe's jewelry line...and I absolutely love them! She is very talented and makes one of a kind jewelry that would make a statement with any outfit.  I also know her personally so please go support her new business venture and buy some fabulous jewelry! Below are some of my favs...


Click on Pictures to be Linked to Website



Wednesday, April 9, 2014

Healthy Nut - Weekly Delivery

     At least once a month I get a box that looks like this...can you guess what might be in it?!?? Well, it is from Iherb. It is usually filled with vitamins, supplements, protein powder, and even some groceries. Iherb sells most of the supplements I use and ships for free if you spend over $20. As a mom of 3, I have a hard time getting to the local health store every time I need something. So the next best thing is Internet shopping! This is a smaller order since I only really needed kid vitamins. 
Below is a picture of the items I purchased. 
From the left:
1. Riboflavin 400mg - I take this at night for headaches. It's helps with cellular energy and I tend to have migraines from my TMJ so I take this in combination with magnesium 500mg and coQ10 150mg.
2. Natures Plus Animal Parade Gold Kids Multivitamin Chewable - This children's multivitamin was suggested to me by a holistic pediatrician. It is made with raw ingredients and is gluten, soy, dairy, and nut free. I use to give my kids probiotics and D3 but the new Gold formula now has both probiotics and d3 in it so I was able to eliminate to vitamins which my kids were happy about!! 
3. Organic Coconut Palm Sugar - This is one of my newer discoveries! I bought this more for my husband so he can use it in his morning coffee instead of the organic cane sugar. I have heard great things about it and excited to try. This is a great substitute for sugar because it has a low glycemic level, contains high levels of vitamins and minerals, and has 16 amino acids in it. 
4. Coromega 3 kid gummies - We have tried a million different kinds of omega chewables for the kids and by far they like these the best! It's so important to give your kids omega supplements because there is a good chance they aren't eating enough foods high in omegas. The healthy fatty acids from omega 3s help with your children's brain, heart, and joint development. And it helps with preventative disease for the future too. 
5. Arniflora also known as arnica gel - This is a miracle gel! It's a natural holistic pain reliever gel that you can put on sore muscles, joints, and bruises. Pretty much anything that hurts and its ingredients are all natural!  I've used it on my neck, back, and wrists! 
6. Biotin - Bottom line if you want your hair and nails to grow take this! 

The best advice I have for buying any vitamin or supplement is to check the ingredient list. Try to pick the one with the least amount of ingredients and fillers. And try to go organic and or all natural if possible. I even try to buy them without gluten, soy, and dairy. 


Use coupon code TES543 for up to $10.00 off your first order.http://www.iherb.com?rcode=TES543

Tuesday, April 8, 2014

Tone & Tighten Tuesday - The Essentials

For those of you that have been working out or about to start there are a few essential workout items you should consider getting. All of these items I love and cannot live without!

     The first one which is by far my favorite workout item is the Polar 4ft watch. I know many people say it's not about counting calories it's about what you are eating...Well, I completely agree with that statement but we all need motivation, right?! The Polar watch is not only a watch but it is a heart monitor and calorie counter.  It monitors your heart rate and calorie burn during your workouts and keeps track of all your data so you can monitor your progress. When I first started working out this watch helped me go the extra mile to burn 500 calories versus 400, it just gave me the extra push to work harder. And I think we all need that extra push! The heart monitor is wonderful because it tells you when you are "In the Zone" and "Out of the Zone" letting you know if you are in the optimal calorie burn zone. Long term, this watch has helped me see my progress with lowering my resting heart rate and actually building up a resistance to different intensity levels of exercise.
     The next item that has helped me in my nutrition is the My Fitness Pal App.  I am a Lifetime Weight Watchers member and I always have used the app to count points.  I would highly recommend Weight Watchers to anyone first starting off their pursuit to losing weight. It's great for accountability and you do not have to make too many changes to your diet in the beginning because it's more about portion control. But for me, it started to become about the caloric intake. I recently started trying to lean down and build muscle and that has a lot to do with how much you are eating!  And that is why I love the My Fitness Pal App. It has a huge database for foods and a barcode to use. It tracks your caloric intake but also shows you the breakdown between carbs/proteins/fats which I like to see that personally. It can also sync with your computer which allows me to create my meals for the week and then print my computer. And the best part is the app is FREE!
     The third item that I use EVERY time I workout are free weights! When I first started working out at Total Body Results Boot camp with Julia Zammito, this was what we used for strength training. I started out with 5lbs and quickly moved up. When I workout at home or with friends at the park I use 12-15 lbs. dumbbells and I go to the gym for heavier weight training.  You can get weights anywhere...Target, Wal-Mart, Play it Again Sports, even Marshalls and TJ Max has them. If you don't know where to start, search YouTube or Pinterest for workouts, that is where I get a ton of mine! Tone It Up is one of my favorite websites to get workouts from. They post videos and even have an app you can download for $1.99 that will post daily workouts you can do at home.
A few other essential workout items I use are:
1. Resistant bands
2. Yoga mat
3. Foam roller for stretching
4. Stability ball
 click pictures to be linked to website



Monday, April 7, 2014

Motivate Monday - Postivity, Exercise, Worry Less, Love, & Be Happy

     It's motivate time!!!  I look at Monday as a fresh start, a new day to begin something new or get better at what you are already doing.  Today is the day you can hit the "Reset" button. 
     So first off let's start by THINKING POSITIVE. Your attitude is everything! Being positive can turn your day around in a matter of seconds. I love this verse - "Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you". (1 Thessalonians 5:16-18 ESV). There is a reason why God tells us to rejoice always and give thanks in ALL circumstances! 
     Second, EXERCISE daily!  Whether it's for your physical, mental, or emotional health, GET MOVING! Exercise is so therapeutic for you and can help you in more ways than you know. Try something like a 20 minute walk, yoga, bike ride, fitness class, or even swimming; I promise in time you will start to enjoy it and see the benefits.  
     Clean out that fridge and EAT HEALTHY. Go clean and green!  Avoid processed foods and fill up on healthy carbs and fats, fresh fruit and veggies, and lean protein. 
     STOP WORRYING. “So don’t ever worry about tomorrow. After all, tomorrow will worry about itself. Each day has enough trouble of its own (Matthew 6:34 CEB).  From my own experience, worry can be fever detrimental to your health. So STOP WORRYING. “Do not worry about anything, but pray and ask God for everything you need, always giving thanks” (Philippians 4:6 NCV).
     Show some LOVE today!  “This is what I command you: that you love one another” (John 15:17 AMP). When you start taking the focus off of yourself and making it about others you'll start to see real change in yourself. 
     It's time to BE HAPPY.  Looking back at 1 Thessalonians, REJOICE ALWAYS!  We all have so much to be thankful for. I encourage you today that whenever a negative unhappy thought comes into your mind replace it with a positive happy thought. It's all about your mindset! 


Pictures from Pinterest

Wednesday, April 2, 2014

Healthy Nut Wednesday - Apple Cider Vinegar

I have developed a love for Apple Cider Vinegar.  You can use it for absolutely everything and I love the health benefits of drinking it!

Some benefits of drinking Apple Cider Vinegar are:

1. Facilitates weight loss - suppresses appetite and increases metabolism
2. Improves mood
3. Helps alleviate stomach aches and pains, kills bacteria and helps with muscle spasms
4. Helps sore throat by killing bacteria
5. Studies show it can lower cholesterol
6. Prevents indigestion
7. Kills bacteria in sinus infections and the common cold
8. Balances your PH levels in your body to be more alkaline than acidic
9. Rids toxins in your body

The list can go on and on...

 I personally drink ACV 2-3 times a week and will drink it more if I feel like I am getting sick.  Do not drink ACV by itself, you must dilute it!!! You can have 1-2 Tbsp. of ACV in a 8oz glass of water or juice.

Below are some recipes you can use to help dilute the ACV, but if you are like me, fast is better so I usually just mix it with some water and drink it down.

I  prefer the Braggs Organic Raw Apple Cider Vinegar, take it in the purest form possible.
I also order a lot of my products from www.Iherb.com, free shipping and super fast! Use the coupon code below and you can get a discount too.

Use coupon code TES543 for up to $10.00 off your first order.http://www.iherb.com?rcode=TES543