Standing Twist Ab Workout

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standingtwist

We’re still trying to get our torso tight without having to get our crunch on. Because our office trainer is sick of hearing us complain about our not ready bikini bodies, but hating sit ups she came up with a series of no sit up ab work outs. Tess tells us side bends are not only great for your ab’s, but you’re also going to be working your back and obliques with this full range of motion! Here’s Tess’s tips for perfect standing torso twists:

  • Engage your abs and stand with feet hip width apart with 5 or 10 lb. dumbbells
  • Keep your arms straight and pelvis stable while you slowly rotate from left to right
  • Keep your abs pulled towards your spine as you rotate from side to side

Valentine’s Day Delight

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ChiaPudding-01

 

We’re giving you the perfect Valentine’s Day gift for anyone you love enough to give them a treat with out the worry of added weight.  And it’s finally a Valentines gift you won’t have to throw away if the relationship doesn’t make it past February.

Greek Yogurt and Chia Pudding with Raspberry Puree (For 2):

  • ½ cup of coconut milk
  • ½ cup non-fat vanilla Greek yogurt
  • 1 tablespoon raw honey
  • 2 tablespoons of chia seed

Raspberry Puree: 

  • 1 cup raspberries
  • 2 teaspoons honey

Instructions

  1. In a small bowl, combine coconut milk, Greek yogurt, 1 tablespoon honey and chia seeds. Refrigerate overnight.
  2. Place raspberries and 2 teaspoons honey in a bowl. Use a spoon to crush raspberries and mix honey.
  3. Divide chia pudding into two cups. Top with raspberry puree.
  4. Serve

Side Bend Ab Workout

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side-bends

We get so tired of sit ups and curls, so we turned to our in house fitness pro Tess to help us work our pouch on our feet. Tess says, “This exercise will work your obliques and help you stretch at the same time. Do these reps slowly in a controlled motion.” 

  • Stand with your feet hip-width apart with 5 lb. dumbbells
  • Bend sideways to the right, squeezing your waist on the right side. Keep your neck as neutral as possible, looking forward not down
  • Pull the left ribs down to return to standing upright. This focuses the work on the left obliques
  • Repeat for a total of 12 bends to the right, then switch sides
  • Do three sets

Blueberry Breakfast to Make Ahead

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blueberry-breakfast-casserole

 

Some people may call this breakfast a “treat”, but we say what better time to treat yo’ self than morning? Breakfast sets the tone for a healthy day, so make the day special with this early morning delight. With this make ahead casserole you won’t even need to set your alarm any earlier, that’s what people call a win-win!

Blueberry Breakfast Bake: 

 

  • 1 loaf of white bread, crusts removed, bread cut into 1-inch pieces
  • 4 oz cream cheese, cut into small cubes (about 1 cup)
  • 2 cups fresh or frozen blueberries, divided (If using frozen blueberries, defrost and drain first.)
  • 8 eggs, beaten
  • 1 1/2 cups milk
  • 1/4 cup melted butter
  • 1/4 cup maple syrup plus more for serving (make sure you are buying the real stuff)

Instructions: 

1 Preheat oven to 350° F. Spray a 9-inch square baking dish with oil. Place half of the bread cubes in the dish. Sprinkle cream cheese cubes and half of the blueberries over the bread. Top with remaining bread cubes and blueberries.

2 Combine eggs, milk, maple syrup and butter in a large bowl and pour over bread mixture.

3 Bake until a knife inserted in the center comes out clean, about 1 hour. Cover with aluminum foil if you notice the edges browning too much during baking.

4 Let stand for 10 minutes before serving. Cut into squares to serve. Serve with additional maple syrup. Can be prepared the night before, and baked before serving.

 

Skinny Peppermint Mocha

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skinny peppermint mocha

Even though the holiday’s are over, we’re not ready to let go of our peppermint filled drinks or dreams. While our peppermint dreams are full, are bank accounts are still feeling the empty from all that spreading of holiday cheer. Which is why this Starbucks inspired skinny, peppermint mocha will be forever keeping our winter hands warm and since we consider you a best friend we’re passing on this recipe.

Mocha Mix:

  • ⅔ cup fat-free milk
  • ⅔ cup strong brewed coffee or decaf
  • 1 tablespoon plus 2 teaspoons unsweetened cocoa
  • 2 packages Splenda, Equal, Truvia (Stevia) or your favorite sugar substitute
  • ⅛ teaspoon peppermint extract

Optional Topping Ingredients:

  • 2 tablespoons light whipped cream
  • Dash of cocoa or crushed candy cane


 pieces

Instructions

1. Brew coffee stronger than usual. In a small pot, add milk, cocoa, Splenda and peppermint extract. Over medium high heat, mix until cocoa is dissolved and mixture is hot.

2. Transfer to a blender and process for about 15 seconds until foamy. If you don’t have a blender, don’t worry. Just whisk the mixture in the pot continuously with a wire whisk until foamy.  Pour brewed coffee into a large cup and pour hot milk mixture over coffee. Stir to blend.

3. Top with whipped cream, if desired.

No Bake, Sugar Free Chocolate Treat

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sugarfree-chocolate-dessert

There’s a reason it’s called “the most wonderful time of year” and not “the month you worry about your health”, every delicious holiday thing has so much sugar in it! We tried finding some none sugar free options, and they were way too much work  (we’re BUSY!). Then we stumbled on these no bake balls, and time stood still.  They’re easy to make and even easier to eat. And you don’t need to waste any extra time feeling guilty for a second serving.

Ingredients

  • 1¼cup coconut flakes, shredded, unsweetened
  • 4 tablespoons cocoa powder, unsweetened
  • 1 teaspoon vanilla extract
  • ¼ teaspoon salt
  • ½ cup chocolate chips*
  • 1 banana, mashed
  • ½ teaspoon chocolate liquid stevia
  • 9 dates, pitted, chopped

Instructions

  1. Blend one cup of the coconut flakes with the banana and cocoa in a food processor
  2. A small amount at a time add the chopped dates to the food processor
  3. Once thoroughly combined until smooth mix in the stevia, vanilla extract and salt
  4. Place mixture into a bowl and stir in the chocolate chips
  5. Place the ¼ cup of coconut flakes onto a plate
  6. Make 14 small chocolate balls from the mixture then roll them into the coconut flakes. Refrigeration is not necessary, but if you are not eating them right away I would keep them in the fridge to stay firm until you are ready to eat.
*You can find sugar free chocolate chips,  Hershey’s sells some here.

Holiday Plank Challenge

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We get it, it’s the holidays; it’s hard to leave the house when there’s a fire roaring, treats on the counter, and family/friends gathered close. But be warned, the holidays are a month long! That’s 4 weeks for your body to go from taut to not. With our month plank challenge you can stay one step ahead of those New Year’s resolution makers.  It’s hard to believe the power of the plank until you try it. You’ll build a strong core with this deceptively simple exercise.

Here’s some tips from our RAD trainer Tess, to plank your way to perfection!
-Place your forearms on the ground and line up your elbows directly underneath your shoulders.
-Curl your toes under and lift your body off the ground.
-Squeeze your glutes and tighten your abdominals. Do not let your hips sag!
-Maintain a neutral neck and straight line from your head to your toe.

plankchallenge

Second Helping Sweet Potatoes

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Healthy sweet potatoes

Healthy sweet potatoes

This light and fluffy sweet potato recipe will be the perfect side dish without adding inches to your backside!

INGREDIENTS

5 medium sweet potatoes, peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground ginger
1/2 teaspoon Kosher salt
1 tablespoon packed dark brown sugar
1/3 cup finely chopped pecans
Cooking spray

DIRECTIONS

  1. Preheat the oven to 350°F. Mist an 8-inch square baking dish with cooking spray.
  2. Bring a few inches of water to a boil in a pot with a large steamer basket in place. Put the sweet potatoes in the basket, cover, and steam until tender, 20 to 25 minutes.
  3. Transfer the potatoes to a bowl, and let cool slightly. Add the honey, egg, 1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.
  4. Mix the brown sugar, pecans, and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

Healthy Holiday Food: Brussels Sprouts

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With the holidays quickly approaching we want to make sure we can have our cake, eat it too, and not gain any waist weight. We’re implementing new healthy sides to our holiday meals, so we can have a weight stress free holiday season.  Brussels sprouts aren’t the enemy we made them out to be as children, they actually taste good! And do awesome things to keep that body looking tight and right. This recipe for balsamic glazed brussels sprouts will soon become a holiday tradition.

healthy-brussel-sprouts

Balsamic Glazed Brussels Sprouts

INGREDIENTS

2 pounds brussels sprouts, trimmed and halved
2 cups chicken broth
Salt and pepper
2 tablespoons balsamic glaze
2 tablespoons extra-virgin olive oil
1/4 cup pine nuts, toasted
1/4 cup grated parmesan cheese

DIRECTIONS

  1. Combine brussels sprouts, broth, and 1/2 teaspoon salt in slow cooker. Cover and cook until brussels sprouts are tender, 2 to 3 hours on high.
  2. Drain brussels sprouts and transfer to serving dish. Season with salt and pepper to taste. Drizzle with balsamic glaze and oil, then sprinkle with pine nuts and parmesan. Serve.

Full House Workout

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Remember when your mom thought you were so lazy, spending your days laughing with the Tanners? Well prove her wrong by incorporating an indoor workout to your regularly scheduled TV program. Follow the chart for an easy way to add some fitness into your day and get the body DJ Tanner dreamed about without eating only ice cubes.

full-house-workout