Dec 112013
 

12 Days of Fitness

‘Tis the season to get fit, not fat.

Fast forward to January 1st — the moment where you commit to your New Year’s Resolutions! After a season of way too many cookies, heavy meals and adult beverages, it’s only natural that people vow to lose weight and get fit. In fact, weight loss is predicted to rank #1 for 2014. But why wait until January 1st? Why not close out 2013 STRONG & HEALTHY with Tribesports’ 12 Days of Fitness?!

Click this link and come workout with me → 12 Days of Fitness (psssst…Santa has a special surprise waiting for you).

Oh yeah, I wrote a song for you….

 
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Dec 092013
 

If you’re looking for a healthy snack LOADED with 10 incredibly health conscious ingredients, this is it! These Holiday Energy Bites (a.k.a. Reindeer Droppings) are super delicious and easy to make. Yes, I said “Reindeer Droppings”. Why? So I asked a friend for inspiration on a name for these treats and this is what he came up with. I shared the name with my husband and he thought it was absolutely PERFECT (after carefully examining them and illustrating what each ingredient could really represent – boys will be boys). continue reading

Dec 042013
 

Green Smoothie Guide

OMG, it’s finally here!! Green Smoothie Guide by the AMAZING Bree Argetsinger. I’m soooo excited to try these — 21 Super Green Blends, 7 Detox and Immunity Blends, and 6 Specialty Smoothies — all for vitality, energy and strength. Plus a full directory on the best devices, utensils and necessities to get you started. Are you ready to see what’s inside?

THIS AWESOME GREEN SMOOTHIE GUIDE INCLUDES:

-Top 10 Green Smoothie Building Tips
-Health Boosting Ingredients
-Weekly Smoothie Prep Guide
-Green Smoothie Tools For Every Budget
-35 Delicious Recipe Blends

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Nov 202013
 

In honor of National Peanut Butter Lovers Month, I made you a Peanut Butter & Banana Parfait! Since Americans consume over 1.5 billion pounds of peanut butter and peanut products each year…why not? I am a GINORMOUS fan of peanut butter and banana combinations —> check out my “Snacks” tab. This is an easy, healthy recipe everyone will enjoy!

 

 

 

 

 

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Nov 152013
 

Peanut Butter Banana SandwichesIf you love peanut butter just as much as I do, you’ve got to try these Peanut Butter Banana Sandwiches! Tell me your taste buds aren’t going crazy right now! It requires 3 simple ingredients and takes 5 minutes to prepare. There are endless options and variations to this recipe so feel free to customize yours accordingly.

Ingredients:

-1 banana
-1/2 cup peanut butter
-1/2 cup dark chocolate chips

Instructions:

-cut banana into 1/2 inch slices
-top with peanut butter and dark chocolate chips
-refrigerate for 15 minutes & serve

Nov 152013
 

Kiwi ParfaitIf you’re in need of a simple, easy breakfast idea to delight your guests, try this Kiwi Parfait. Clean eating doesn’t always have to be complicated and sometimes the simplest recipes are so beautifully delicious. While I made this just for myself, I thoroughly enjoyed creating this stunning “food art”. The only thing that you may have noticed that’s missing is the crunchy topping – vanilla granola. Unfortunately, the FitWasted kitchen was fresh out…I’ll know better next time. These little fuzzy kiwifruits have a ton of health benefits….

The skinny on kiwi:

Just one medium kiwi packs 5 percent of the daily recommended amount of folate and 117 percent of daily vitamin C. Plus, this tiny ninja fruit provides 38 percent of the recommended daily intake of vitamin K, a nutrient often missing from people’s diets.

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Nov 152013
 

Peach OatmealI love waking up to a cool, crisp Fall morning! It completely takes me back to so many wonderful childhood memories. I’m sitting here smiling as I remember my dad would be up early every Saturday morning to make us breakfast. Oh, the pancakes he used to whip up… They were masterfully shaped into cartoon characters, hearts and anything we dared him to try.

I grew up with 3 siblings — 2 brothers and 1 sister. As you can imagine, the amount of food consumed in my house was obscene! So things like oatmeal were important staples in our household. Sugary cereals weren’t something my parents permitted, which I eventually learned to appreciate years later. Nonetheless, I’m sitting here with my warm bowl of peach oatmeal, enjoying the simple taste and wonderful memories.

 

Nov 112013
 

Ginger Lemon Detox TeaNeed a good detox?! Try spicing up your diet with this Ginger Lemon Detox Tea. Sipping on this magical potion is my favorite way to start my day, especially in the chilly winter months. It’s soothing, warming, delicious and effective.

You probably already know that ginger has a world renowned reputation for its powerful medicinal benefits. It has been used for thousands of years to treat inflammation, nausea, gastrointestinal illnesses, and more. Research has also revealed impressive results of gingers’ effects on obesity, diabetes, cardiovascular disease, arthritis, gout and various forms of cancer. continue reading

Nov 082013
 

Body Fuel System One of the most common questions people ask me is how I stay so fit. My response is always the same: 80% nutrition, 20% fitness, 100% dedication. I swear by the Body Fuel System as it has taught me so much about the power of healthy, clean nutrition! So much that it has officially become a part of my DNA and here’s why…

Once you are a proud owner of the BFS, you instantly become a food ninja who is healthier and stronger than ever before! No matter what your obstacles have been, suddenly your astounding determination has washed them all away.

THE BODY FUEL SYSTEM INCLUDES:

-Weekly Grocery Lists

-Weekly Meal Prep Guides

-Serving Sizes & Portions

-Daily Menus (By Meal)

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Nov 042013
 

Seconds ProThis is one of my favorite apps to use for any HIIT (High Intensity Interval Training), Tabata, Circuit Training, and more. It’s called the Seconds Pro App and can be easily downloaded from the Apps Store right to your iPhone, iPad and more. Aside from a Gymboss, this provides a whole new experience to your workout. Just plug in your exercises, timings, intervals, music and viola. For me personally, using timers like these keep me 100% committed to performing at the highest intensity. Additionally, unlike counting reps, timing my intervals makes me competitive and accountable to perform even harder. It forces me to keep pushing until “3.2.1…[rest]”.

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Oct 242013
 

pomThere is more to Fall than pumpkins and Halloween. It’s pomegranate season baby! Typically, pomegranates are in season from September through January and in some cases lasting through February. Taking center stage not only for their taste but for their magnificent health properties, here’s a little pomegranate 101.

Pomegranates are one of the oldest known, nutrient dense fruits respected today for their impressive source of anti-oxidants. Antioxidants, found in fruits, nuts and vegetables, counteract the damaging effects of oxidation to the body. Like an apple turns brown, cars turn to rust or sunspots/age spots appear on your skin, oxidation is the direct results of free radical damage caused by sun, smoke, pollution, stress, chemicals, etc.  continue reading

Oct 222013
 

Laughter Is The Best Medicine We have all heard that “laughter is the best medicine”, right? Well did you know that 15 minutes of laughter can burn nearly 10-40 calories? Think about it. We change physiologically when we laugh. Using various muscles in our body, our pulse and blood pressure go up, and we breathe faster, requiring more oxygen…all resulting in calories burned. So, can we really laugh off the unwanted lbs?! While you’d have to laugh for 12 straight hours to lose a single pound, the point is, laughter does actually burn calories.

Now I’m not suggesting that you divorce kettlebells and quit the gym all together. Let’s not get crazy. I’m simply agreeing with the experts that “laughter is the best medicine.” Aside from burning calories, laughing decreases stress hormones (cortisol, adrenaline and dopac) and an increases beta-endorphins (which lowers depression). continue reading

Oct 182013
 

Once upon a time…
It’s go time. You’re standing in the middle of the gym contemplating where to head first. It’s no surprise that the gym is overcrowded with what may seem like a thousand people. After all, it is Saturday. Grrrr…bulging muscle head dudes, supermodels and the seventeen year-old Little Miss Perfects. Come on, decide already! Free weights? Machines? How about those intriguing gadgets crossfitters use that you wouldn’t know what to do with anyway? As you carefully scan each section of the gym, as if you’re now a part of the secret service, you make eye contact with a man that clearly could be the next Christian Grey. Crap! Look away. Look down. DO SOMETHING! Phone, phone, where’s my fricking phone?!

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Oct 012013
 

Food Is MedicineFirst and foremost, I’d like to acknowledge that I do believe in specifically designed medications that treat health risks and medical conditions. You should absolutely talk to your physician or dietitian regarding which supplements and doses are appropriate for you. But, do your research before you start popping pills. Not all supplements are good for you and in some cases may be doing more harm to your body. Tip, the FDA, Food and Drug Administration, keeps a list of dietary supplements that are under regulatory review or that have been reported to cause adverse effects. If you’re taking a supplement, it’s always good idea to check the FDA website for updates. You should always be aware of what you put into your body.

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Sep 132013
 

kaleIf you haven’t tried kale yet follow these instructions: car – store – purchase – cook – eat! The foodie buzz on kale tells us that this powerhouse veggie is more than just a bunch of leaves. The fact is that kale is one of the most nutrient dense veggies on the planet and the health benefits are a-mazing! There are many ways to prepare kale, but this is one of my favorites.

Ingredients

-1 bunch of kale
-2 tbsp of extra-virgin olive oil
-1 tsp garlic powder
-salt to taste

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Sep 132013
 

When it comes to burpees, many would agree that it’s a true love-hate relationship. Why?

Love:
Burpees are one of the single most amazing exercises on the planet and are highly respected within the fitness community. They require extreme effort using just your body weight and can be done anywhere at anytime. Known for their powerful results, burpees will challenge every muscle in your body. They are an intense combination of both strength training and cardio training which makes them a popular choice by all military forces, crossfit aficionados, extreme athletes, and fitness junkies. In fact, a 10 minute burpee session alone can burn approximately 100 calories. I’m positive you have heard the saying “sweat is fat crying”, right? Perhaps “calorie murdering” is more like it. continue reading

Sep 112013
 

Apple SandwichesApple Sandwiches your kids will love!

These are super simple, healthy and make for an awesome after school snack for the kiddos. Well, let’s not forget the adults too! This is a great energy boosting snack for your midday crash or pre/post workout. I had a little artsy moment with myself in the kitchen and pieced it all back together making one impossible-to-eat giant sandwich (lol). For you at home, feel free to tackle it layer by layer or place 2 slices together with the ingredients below. continue reading

Sep 102013
 

Fitness JournalA powerful quote that deserves to be repeated a million times more, “Failure to plan is planning to fail” -Benjamin Franklin.

In all that we do in life, we plan: college, career, home, finances, vacations, doctors appointments, beauty appointments, cooking dinner, grocery shopping, date nights…shall I continue? We’re naturally programmed to live in a forward-thinking state of mind. Let’s face it, if we don’t know where we’re going, how will we know when we have arrived?

So where does planning to live a healthy lifestyle fit in? A recent article stated that 95% of people who lose weight regain it – and sometimes more – within a few months or years. continue reading

Sep 062013
 

Why You're Not Losing WeightEver wonder why you’re not losing weight? Are you constantly “dieting” and still not losing weight? The truth is that even when you’re on this so called “diet”, you might be doing more harm than good. Well, I’ve got to be honest and say, stop dieting and start living! A healthy lifestyle is just that – a lifestyle, not a damn “diet”. Here are a few common mistakes I see.

Depriving Yourself
No carbs. No dairy. No wheat. No sugar. No food. What’s left? You may assume that giving up all your favorite foods is the magical answer to obtaining your dream body. But what happens if you deprive yourself too much? Sadly, it leads us directly to overeating. Furthermore, skipping meals to reduce your calorie intake is a great way to give your body permission to store fat. It’s a method guaranteed to backfire as our bodies dive into “starvation mode”. continue reading

Sep 042013
 

I’m always excited to try new exercises that challenge both my body and new muscle groups. This was yesterday’s workout. Awesome workout – no gym required! Just stairs, the great outdoors and me. It was super hard, and definitely challenging as it required stability, coordination and body strength.

It’s absolutely imperative that during any workout routine you remain 100% focused on your technique and form. Mastering both should be your ultimate goal first, then speed and reps second. Poor form may result in bodily injuries, so trust me when I say “focus”! Plus, proper form guarantees an awesome workout and maximum results.