Try these moves and let me know what you think. As you start repeating them over the weeks / months to come, you could add ankle weights to make it a little harder, but please don’t start there. Master the moves first, and then we can intensify later! Message me with form questions please and leave feedback on You Tube so I know what you’d like to see next!
J. Lo Booty - YES PLEASE!!
Who knew how large our Glute muscles were? We have Glute Medius, Glute Minimus, and Glute Maximus. Plus your thighs and Hip Flexors are just as important in the “view” we see in the mirror. While you’re doing this video, don’t be afraid to grab your booty to make sure you’re feeling it where intended (YOU BUM!) plus, if you don’t want to grab your own butt, why would anyone else?? :o)
Apple Cinnamon Overnight Oats
Overnight oats are one of my favorite breakfasts for fall - and this recipe has all the best autumn flavors! Plus, it’s high in protein and fiber, so you stay full all morning! Bonus: it tastes like dessert, I’m here for that!
Let me know if you make this Apple Cinnamon Crumble Overnight Oats and what you think!
Ingredients
For overnight oats
¾ cup unsweetened almond milk
½ cup dry rolled oats
2 scoops vanilla protein powder (I use Shakeology)
1 small apple, chopped, divided use
2 tsp chia seeds
1 tsp pure vanilla extract
For crumble
1 tbsp chopped pecans, unsalted
1 tbsp dry rolled oats
2 tsp almond flour
1 tsp coconut sugar
1 tsp extra-virgin organic coconut oil
½ tsp ground cinnamon
Instructions
To make overnight oats, combine almond milk, oats, protein powder, ½ apple, chia seeds, and extract in a medium bowl and mix well. Evenly divide the oat mixture between 2 jars; seal the jars and refrigerate overnight.
To make crumble, combine pecans, oats, almond flour, sugar, oil, and cinnamon in a small bowl; mix well.
In the morning, top each jar evenly with crumble and remaining apple pieces. Store refrigerated in an airtight container for up to 24 hours.
Coco-licious!!
While you might not be going on a tropical vacation anytime soon… this coconut + pineapple combo will help you imagine you’re sitting on a white sand beach with a fruity summer cocktail in your hand! ‘m picturing Tahiti in a hut over the water, how about you???
Ingredients
* 1 cup cubed pineapple
* ½ cup unsweetened pineapple juice
* ½ cup canned light coconut milk
* ¼ cup unsweetened shredded coconut
* 2 tbsp chopped fresh cilantro or basil
Instructions
1) Place pineapple, pineapple juice, coconut milk, coconut, and cilantro in a blender; cover and blend until smooth.
2) Pour mixture evenly into ice pop molds; freeze for at least 4 hours, or until set.
Portion Fix Containers: ½ Purple, ½ Orange
2B Mindset Plate It: This makes a great snack!
If you could travel anywhere in the world for a vacation, where would you go? Why?
"Recipes of the Week" from Peak Physio!
I’ve recently been introduced to Peak Physio, Sports and Spine Centre, and only have amazing things to say about everyone there! Amy Goldstrom is one of their physiotherapists and she just got certified as a Function Medicinal Practitioner; yay Amy!! She created these clean, fun and delicious recipes that I’m passing along to you! If you wind up making them, tag @PeakSportsAndSpineCentre in your post and make her smile. I think I’ most excited to try the chai pudding and protein pancakes. What about you? Click on the image for the ingredients and instructions.
Help chose my business logo; vote below!!
So, I did a thing!! I got Certified as a Personal Trainer with NASM (National Academy of Sports Medicine) and am starting my own business focusing on nutrition (also got certified with NASM as a Nutrition Coach) and fitness. Not just fitness though, doing functional assessments (via Zoom thanks to Covid) so we can create your training program around muscles that are short and overactive; thus need to be stretched, and muscles that are long and underactive; therefore, need to be strengthened. No one program suits everyone! I’m loving this because my first four clients are already seeing weight loss and strength gains which his a double W I N !!!
My business name is following my Instagram Handle (@eatsweatpray) so Eat. Sweat. Pray Fitness. These are transparent so they can be placed on trucker hats, muscle t’s and documents / letterhead. I’d love your opinion. The ones in teal would remain that way, the ones in all black could be changed to teal writing or design so just go with design you like best. Maybe top 2?
Thanks for voting! I’ll choose a random comment to send a Herb Stripper to as a thank you! See what it is here! The kids use ours every week!
