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Month: July 2014

Breakfast Cookies! Yup you heard me

Breakfast Cookies! Yup you heard me

We all know that breakfast is the most important meal of the day, but do you know why? If we simplify the word, “break” “fast” we can see that it is just that: breaking the fast since your last meal. During the day we usually eat every 3-5 hours so when we hit the sheets at night and depending on your routine, sleep for 7 to 10 to 12 hours, you are throwing your body into a fasting state. This makes breakfast one of the most important meals because your body needs that fuel to get through the day.

Skipping breakfast is bad….really bad!

When you wake up, get ready for you day and run out the door without eating anything, not only are you depriving your body of the fuel and nutrients it needs to function properly, but you are increasing the chances that you are going to eat more later in the day. Your body and brain are still hard at work when you are sleeping. We also know that sleep is essential for muscle recovery, so upon waking up in the morning, your body is completely depleted of glucose (the main fuel for the brain).

Not only are you increasing the risk of improper function that day, but skipping breakfast may also cause an increase in fat gain. This happens due to dropped blood sugar from lack of food, then an immediate spike in insulin when you do eventually eat, storing more fat as a result.

Breakfast options for everyone

My go to breakfast consists of 1 egg, 3 whites, ½ of an avocado, and ½ cup of old-fashioned oats with cinnamon. I definitely feel my best when I consume this filling breakfast as it consists of carbohydrates (brain fuel), protein, and some healthy fats. I believe that balance is key throughout the day and personally this combo makes for an energetic Fit Girl!

Here are some other options you can combine for a world-class breakfast:

~Turkey Bacon

~Greek Yogurt (I like Chobani 0%, or Light and Fit by Dannon)

~Eggs (hard boiled, scrambled, you name it!)

~Oat Bran

~ Berry Smoothie (made with protein powder, berries, almond milk, oats)

~ Breakfast cookies (see below!)

The Ultimate On-the-Go Breakfast Cookie

This “clean” cookie will be sure to get your day started the right way. Simple to make and absolutely delicious!

Recipe

Preheat oven to 350

~1 C Oats

~1/4C Raisins (substitute blueberries,dark chocolate chips)

~1/3C Natural Peanut Butter

~3 Bananas

Mash the bananas and mix thoroughly with the oats. Once blended, mix in the peanut butter and add in the raisins to finish. Using a tablespoon, plop the sticky mixture onto baking sheets and bake for about 10-12 minutes or until bottom is brown. They will be more of a chewy consistency!

This recipe makes about 15-20 cookes depending how large you make them. Store them in the fridge and your breakfast treat is now ready for the week! Fuel those bodies the right way and kick start your day with a filling, delicious meal.

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Be a weekend warrior!

Be a weekend warrior!

The weekend is usually a time when most people slack off and forget about exercising and eating healthy. While I agree that the weekend should be a fun time to enjoy yourself with the people you care about, I also think it is highly important to stay on track with the same regimen you perform during the week.

In my previous post about finding balance, I discuss the importance of creating that equilibrium in all areas of your life. Rest is just as important as exercise, while having your favorite treat every so often is key to creating balance in your diet. I have definitely had weekends where I have slacked off to the max- having cheat meals turn into cheat days turn into cheat weekends. When that happens, I would always start off my Monday feeling awful. I decided that was not worth it to me. I prefer to keep it clean, have one treat meal and start my Monday the way I ended my Friday- feeling fresh and ready to own it!

 

Here’s some important things to keep in mind this weekend:

1. Stay active and keep it clean! The weekends are an easy time to “slack off” so try your best to stay motivated to power through the weekend just like you do during each week. The weekend is never an excuse to slack off on your nutrition or training.  I challenge you to do something ACTIVE that you wouldn’t normally do (ex. Go for a long hike, a trail run, a walk along the beach, climb some stairs). It’s important to keep our bodies guessing and this can also be something fun and new for you to get those minds right!

2. Conquer those food cravings! When I start to crave certain foods that I know aren’t the best choice I try to remind myself how great my body feels when I fuel it properly. Keep that in the back of your head at all times- a healthy body is a happy body! Jump on Pinterest (or dig back into my previous recipe posts) to get alternative, healthy versions of your favorite foods!

3. REST. Yes you heard me! Get adequate sleep, let your body recover from the hard work you put it through during the week. Sleep is just as important as eating right and exercise because it allows your muscles to repair.

4. Party smart. If you have a weekend BBQ planned, or just a get together with friends instead of picking on those tempting appetizers and desserts, whip up something healthy of your own to bring or to feed your guests! There are so many recipes out there that apply to any event and most people won’t even realize it’s healthy! Stay on track while pleasing other party goers= a win/win!

 

With that I will leave you with a happy Friday Fit Girl Mob. Choose to be a “Weekend Warrior” and not a couch potato! This weekend in Cali is going to be a hot one so try to stay cool!

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Simple ways to live inspired

Simple ways to live inspired

During the past few months at Fitness Quest 10 in San Diego I have lived more inspired than ever before. Not only to better myself through my career, but changing my whole outlook on life. I not only have learned more than I could imagine about training and running a successful business, but the way I interact and connect with people has changed. My outlook on every task I complete throughout my day is positive and I truly believe it is through the connections I have made here that have unleashed my true passion. Not only do I want my goal in life to be to share my passion of fitness and health with others, but I want to help others live as positively and passionately as I do. I have come up with a list of ways to bring out your true passion and ultimately live an inspired life yourself.


“We are all connected.”

I realized there is a reason why someone may enter your life. It could be to help you or it could be to hurt you, but there is always a reason behind it. Connections can lead to great things and open up many doors if you realize what you have in front of you. Make it your mission to make at least one person smile per day. You never know who you are affecting so why not try to affect as many people as positively as you can? -And I guarantee that positivity will come right back around to you when YOU need it.

“It’s not the circumstances that create joy, its YOU.”

Life is what you make of it. Even on your worst day, if you fake a smile long enough before you know it that smile will be genuine. Todd tells us all of the time, “Fake it til you make it.” and I 100% agree with him! Waiting around for something to turn your day around is less effective than decided that your “bad day” is over and making the best of it yourself. When you decide your fate, you are destined for success.

“Do more of what makes you happy.”

We all see it on social media every single day. People complaining. Whether it’s about work, school, or someone messing up their coffee order, they are spreading their negativity to you. When someone makes you unhappy, think to yourself, “What can I do to change this situation?”. You are not stuck, you are not a tree. Do what you need to do to be happy!

“Surround yourself with people who make you hungry for life, touch your heart, and nourish your soul.”

This one in my opinion is the most important. By surrounding yourself with these kind of people, you are bettering yourself. Their positivity, inspiration and inner fire are spreading to you whether you realize it or not. When I am around people like this (and realize it in the moment) I get goosebumps, my heart starts racing and my excitement almost comes out through my ears. These are your soulmates. These are the people that effect you so highly and you need to make sure they stay in your life.

 

I used to think I lived inspired. Yet when I look back now and compare my thought process to where it is now, I realize that was only the beginning. My inspiration continues to grow every single day because I follow these simple tasks. Living inspired, and living with purpose has allowed me to figure out why I was put on this earth. So what are you waiting for?

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Meal Prep Sundays: What you need to know

Meal Prep Sundays: What you need to know

While most people think of Sundays as a day of total relaxation (as it should be) I consider it a day of preparation and clearing of the mind. I use my Sundays to catch up on sleep that I deprive myself of during the week and do something fun that does not involve working out for once and usually does involve laying on the beautiful beaches of San Diego, but most importantly, I use my Sunday evenings to grocery shop and prep my food for the next few days. Many people have different views on meal prepping however I am 100% a supporter so let’s put the common myths that I constantly hear to rest.

Complaint #1: Meal prep takes up too much time

I think this one is just silly for a few reasons. For starters, none of my meal preps have taken longer than one hour to complete. If you are efficient in the kitchen and cook multiple things at a time via microwave, stovetop and oven, there is no reason why it should take you longer than 60 minutes. Still thing one hour of your Sunday is too much to give up? I think it’s better than stressing and scrambling the next few mornings and evenings on what you should make for breakfast or dinner! When you prep all of your food at once, not only are you prepared to take on the days ahead, but your stress on deciding what to eat will be reduced and the likelihood of you grabbing take-out or something quick and unhealthy instead is decreased.

 

Complaint #2: I’m not a good cook

That is no excuse these days when we have the world wide web at our fingertips. You can find any recipe in the universe within 5 seconds that most likely includes photos and step by step instructions for you to abide by. No one said your recipes had to be intricate and Top Chef worthy! I use the same seasonings on all of my cooked protein and vegetables (Mrs. Dash salt-free seasonings) and I would say the hardest part of cooking to me is making sure you don’t burn it! Set your timers and get going!

Complaint #3: I like to eat my food fresh

Well yes, so do I! But we all know that our busy lives don’t always allow that so why not be prepared just incase? I personally will not meal prep for the full week because of this reason and the fact that my fridge does not allow me to fit 30+ containers of food in it! I try to prep for at least 2-3 days in advance and no more than that. That will usually last me to mid-week where I will do one more prep for the second half of the week. Even if I know I will be home with enough time to cook a fresh dinner, I prep a meal anyway because it keeps me on track with my diet, and allows me to spend less time in the kitchen during the week when I am usually doing a million other projects!

How to Grocery Shop for a “clean” healthy lifestyle

Tip #1: Make a list- and check it twice!

I make lists like its my job. For groceries, To-Do lists, goal-oriented lists, you name it! I am a huge fan of staying organized and this is the best way to help me do so. When I know I am going grocery shopping,  I sit in my kitchen and write down what I know I need off the top of my head. After doing that, I check the cabinets and fridge for things I may have forgotten. I also LOVE to organize my lists by area of the grocery store to ensure a quick and easy trip! This is a good way to ballpark about how much you are going to spend!

Tip #2: NEVER go to the grocery store on an empty stomach

This is the most important tip in my opinion. We all have done it, and we all know what happens. When you go food shopping while you are hungry, not only do you spend more money but you are more likely to buy things you don’t need AKA junk! To stay away from the Oreos and ice cream (I bet you’re wondering why I randomly picked those items as an example!) fuel your body with a whole, healthy meal before hopping in the car.

Tip #3: Shop around the  circumference of the store

If you think about it, all of the fresh, healthy foods are located along the outer circle of any typical grocery store. Yet all too often we find ourselves just “browsing” through the middle aisles of treats. I start my shop with the produce section and working my way over to the frozen foods to stock up on my veggies. I ONLY go into the land of no return (middle aisles) for spices, baking goods and necessary items. Again, this is why lists are key!

 

THE MEAL PREP “HOW-TO”

1. Buy Tupperware! It doesn’t have to be anything fancy- I have about 10-12 different containers of different sizes!

2. Prep your protein- chicken, fish, lean meats. Seasoned with Mrs. Dash- so many great flavors!

3. Pick your green veggies- I go for spinach, asparagus, and zucchini usually!

4. Last but not least don’t forget your carbs- sweet potatoes, brown rice, spaghetti squash, apples, rice cakes, etc.

5. I don’t weigh my food anymore now that I’m not on competition prep but you can if you want to be consistent! I eat about 5 meals per day (3 main and 2 “snack” types)

Pop all of your containers in the fridge and be ready to take on the week like Superman!  

 

 

 


 

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Fight those Ice Cream Cravings!

Fight those Ice Cream Cravings!

Something about ice cream in San Diego has caused an addiction for me! Maybe it has to do with the fact that the portion size is as big as my head!? Regardless, I have had one ice cream too many in the past few weeks and it was time for me to do some experimenting to fix that craving. Now I believe in “everything in moderation” so once every so often I do and will continue to indulge but for now this quick, easy dessert will fight those cravings for you!

Homemade Froyo
ingredients:
-1 cup Greek yogurt (flavor of your choice)
– Any type of fresh fruit

Instructions:
-put yogurt in a Tupperware and flatten out across the bottom. Take desired fruit (sliced) and scatter/press into the yogurt.
-Freeze for a minimum of 1 hour
-When frozen, break into bark-like pieces and enjoy!

I have used both Chobani 0% and Light and Fit brands and both worked and tasted great! This picture shows the Blueberry Light and Fit with blueberries added and it was the perfect cure for my sweet tooth! Make sure to follow @fitgirlmoves via Instagram for more recipes, workouts and motivation!

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Low-Carb “Clean” Pizza!

Low-Carb “Clean” Pizza!

Over the weekend I definitely indulged a bit for the 4th of July festivities but I am proud to say I did not go overboard like I sometimes do on holidays! On Friday I attended a BBQ at my boss Todd’s house and one of our co-workers, Julie who is a phenomenal chef and has made us a few dishes at work before was whipping up her grilled homemade pizzas when we arrived! I had never thought of the idea to grill a pizza but the outcome was amazing! She made a variety however one kind particularly stuck out in my mind. The toppings she used were arugula, white nectarines, and goat cheese and although it sounds like a bizarre combination it was beyond delicious. On Sunday, Josh and I went on a hike to Devil’s Punch Bowl in Ramona which was my first “real” California hike through the desert which was a thrilling experience. At home I’m used to hiking Sleeping Giant which is full of trees, cool breezes and shade- safe to say we weren’t in Connecticut anymore after this hike! We brought gallons of water and drank every last drop throughout the journey to the “punch bowl” or dried up waterfall with watering hole attached. Luckily there was enough water to swim and take a break before heading back into the desert in our uphill journey back to the car. It was for sure an experience! Later that evening Josh and I had worked up an appetite and remembered how delicious Julie’s pizza was so we decided to try it out for ourselves. It came out SO good (not as good as Julie’s but she has a gift!) that I decided to share the recipe with you guys! You can make it using whole-wheat pizza dough or since I am low-carb use low-carb mini tortillas and make a healthy version!

 

Ingredients for one serving:

1-2 low-carb tortillas

1/3C Arugula

1 White Nectarine

1/4C crumbled Goat Cheese

1-2 tbsp Coconut Oil

Pre-grilled or baked Chicken

 

After cooking the chicken, place two tortillas on a baking sheet, top with melted coconut oil, goat cheese, arugula, chicken and sliced nectarines and cook at 375 degrees for about 15 minutes or until tortillas are browned. This will be your new favorite pizza combination for sure and the best part is ….it’s healthy!

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“You can be the ripest, juciest peach in the world, but there’s still going to be somebody who hates peaches.”

“You can be the ripest, juciest peach in the world, but there’s still going to be somebody who hates peaches.”

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     One thing I have learned recently is that you simply cannot please everyone. It is a pretty exhausting concept actually. Being a personal trainer, it is my job to make people happy by feeling better about their bodies, and getting their minds right. Making others happy is one of my favorite hobbies and I was just discussing the other day with one of my fellow interns, Andy (who just started a blog that I will link to the end of this post!) that my life mission in one sentence is to make a difference in as many lives as I can. Hearing someone tried one of my workouts, or read my blog post or expressed to me their life got better in one way or another because of something I did will give me goosebumps and put me on cloud 9 as high up as I can be. Spreading positivity and happiness is my passion and what I think I was made to do.

On the other side of that point, I think it is important to know that everyone will not always like you, be inspired by you or love everything that you do. For example often people will make fun of my FITGIRLMOVES trademark or healthy lifestyle. At first it would bother me simply because I strive to have a positive effect on everyone I come across, but I realized that’s unrealistic. Not everyone understands or supports what I do and I am more than okay with that! It can be really easy to let yourself get down over the comments of others but it is during those times you need to either do two things:

1. Brush it off: Go about your day. Don’t ponder over it, let it go and definitely do not let it add any negativity into your life.

2. Connect: How CAN you connect with this person in a different way? Not every person understands at first so think outside the box and try to create an IMPACT on another level.

 

What it comes down to is that somebody always hates peaches- but how you react to that peach hater shows not only who you are as a person, but how strong you have made yourself.

 

Happy 4th of July to all of my readers! Be safe, enjoy some fireworks & most important enjoy your time with the people in your life who support you!

 

~A

Where do you want to be 5 years from today?

Where do you want to be 5 years from today?

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I spent an hour this morning reading a book titled, “FIVE” by Dan Zadra. This motivational short novel provided guidance to the question,“Where will you be in five years from today?” which really made me consider and think about where I wanted to be. With graduating college under my belt along with a huge life-changing move across the country, it is safe to say I have been in the post-graduation/pre-get my life started stage. Every day I am constantly trying to make ends meet out here in San Diego, while continuing my healthy lifestyle and positive outlook and let’s face it-it’s not always easy. One of the things I say to myself every morning when I wake up is that today is another day to be grateful, I am alive, more than well, and following my dreams. Taking one day at a time is how I stay stress-free. I constantly blog about following your dreams and creating balance in your life. Not only does this apply to health and fitness, but should apply to numerous aspects of your life including family. romance, career, education, financial and adventure. Below I included an excerpt from the book that illustrates the different “spokes” of your life in which you should create balance and have goals for each. This wheel of life made me realize that I am giving certain areas more focus than others so it was a good way to balance out everything in my life right now!

With these areas of life in mind can you set goals for each one that are achievable in 5 years time? Where do you want to be in your:

  • Career
  • Health
  • Adventure
  • Travel
  • Relationships
  • Family
  • Spiritual
  • Financial
  • Education
  • Recreation
  • Charitable
  • Romance

For each of these write down where you want to be. How can you make your life turn into one of your dreams?

 

 

 

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