Happy Wednesday! In this workout, you will do 21-15-9 Reps of:
Take a small break
Then 21-15-9 Reps of:
So you will do 21 jumping jacks, 21 rows (each arm), 21 abs, then 15 jumping jacks, 15 rows, 15 abs, then 9 jumping jacks, 9 rows, 9 abs. Small break. 21 bicep curls (each arm), 21 burpees, 15 curls, 15 burpees, 9 curls, 9 burpees. Don’t forget to warm-up and Enjoy!
As you read in “Eat Better and Move Better“, we try to maintain a healthy lifestyle by eating whole foods and working out. We try to stick to it about 90% of the time. Yes, we still drink alcohol. Yes, we still go out to eat. Yes, we still have high energy carbs outside of our “window”. But most of the time, we try to be mindful of how and what we are eating. We have found that we can easily sub this item for that item, and we eat foods that are lower in calories and higher in nutritional value.
I wanted to do a post to explain a few things you can do in your kitchen to help yourself if you want to start a nutrition journey. These simple replacements are better for you and will save you some calories. So try to sub this for that and see how you feel!
It may take some time to get used to the new products, but once your palate is used to it, you won’t even notice the difference.
Please note, I am not a nutritionist. These are some things we have learned over the years that work for us so I wanted to share our knowledge.
First of all, you should go through your pantry and refrigerator and get rid of any food that may tempt you -aka that delicious bag of potato chips 🙂 Then plan out your meals for the week for each day. Six small meals a day is ideal. Make your grocery list. Shop and meal prep! If you don’t buy bad foods then you cannot eat bad foods. It all starts at the grocery store. Stay on the outskirts of the store where the fresh food is. Below are a few simple substitutions you can make.
I hope this helps. There is always a good, better, or best option. For example, fries are an option. Choosing sweet potato fries would be better. Subbing a side salad or a vegetable such as broccoli is best. So try to sub this for that and see how it goes. Let us know if you have found any other substitutes that you enjoy.
Some people may not like mushrooms but if you do, give these portabella stuffed mushrooms a try! I wasn’t exactly sure what to stuff them with, but they turned out delicious! This site has a ton of ideas that look amazing!
In this workout, you will do three movements: squats, lunges, and hand-release push-ups. Do a quick warm-up, then complete the following sets. Take breaks as needed. Make this workout work for you.
To make it more challenging, add weight to the squats and lunges. You can also go back down the ladder for more work. To modify the workout, you can stop after three rounds or do plank taps for the hand-release push-ups. Email me if you need more suggestions.
We like to eat salads, mostly for lunch. Although the prep work takes a while, it is a great way to get in plant-based fruits and vegetables and your proteins. One of my favorite salads is the chef salad. Although we don’t eat a lot of lunchmeat, sometimes it’s a nice treat! We do try to stick to lunchmeats with fewer preservatives and added artificial flavors.
I hope you all had a great Halloween! It’s hard to believe it’s November already. Don’t forget to click on the video because you will see the beautiful autumn backdrop of our PA getaway. Enjoy the fall foliage!
In this workout, you will do as many rounds as possible in 15 minutes. Do a quick warm-up then get to work!
Make this workout work for you. If you need modifications or more challenges, please let me know.
For our wedding, I asked a few of my girlfriends to make cookies for us. One of my friends made “healthy” cookies for those at our wedding who might be Vegan or need Gluten-free. Well, my husband and I ended up eating most of them and even tried to hide them away from everyone else. They were sooooooo good! She got the recipe online, and I have copied the link below. I have tried the recipe myself a few times, and each time they are getting better (the food processor really helps!). They don’t necessarily LOOK great, but they taste amazing!
Click here
I tried to make these cookies a couple of times without a food processor, but eventually gave in and bought one. This one works really well for us. We have made them with raisins and without. Both options were great!
You yourself, as much as anybody in the entire universe, deserve your love and affection.
-Buddha
The number of reps may be intimidating at first, but the movements won’t take you long at all, and each rep counts. Today, you will do 50-40-30-20-10 reps of the following:
In this workout, you do 50 punches (alternating arms), 50 stutter steps (count as best you can), 50 shoulder to overhead with a band (each arm counts), and 50 side to side squats with a band. Then do 40 of each, and then 30 of each and so on. Email me or comment if you need modifications or more challenging movements. Don’t forget to warm-up!
We usually just like to throw what we can in the pan, add some seasoning, and hope it turns out okay. One of our favorites is ground turkey with mushrooms and onions. If we have more veggies, such as leftover broccoli and cauliflower, we will add them, too!