Motivation Monday

More times then not we often hear the phrase don't stop until it hurts or don't stop until it's finished.  I like this more positive saying don't stop until you're proud... because sometimes it's just not worth doing unless you take pride in it and are proud of what you have done.

Fit Friday

It's that time again.  Another week done and it's finally the weekend.  Get your workout in today or this weekend with this no equipment leg and ab workout.  It will have your midsection and legs feeling fantastic!  If you have access to weights you could sure add them to most of the exercises below!  

Topic Thursday

Do you regularly find the time to exercise but rarely feel it is necessary to stretch?  Do you find yourself feeling extremely tight and sore because of it?  It is important that we take the time to stretch out the muscles that we have worked after exercising in order to reduce our level of soreness and our chances of injury.  Take some time today to stretch out your lower back and hips if you feel extra tight in those areas.  

Wellness Wednesday

Do you think you could be suffering from some nutritional deficiencies?  If you have any of the following symptoms don't go out to the store right away and purchase a supplement.  Instead, do some google searching to see which foods contain those specific vitamins and minerals... then start by adding more of those into your diet every day!

Tasty Tuesday

Are you ready for a snack attack!  Don't grab those greasy chips in the grocery store.  Instead head to the produce section and grab a couple of zucchinis... it's time to make some salt and vinegar zucchini chips!

Ingredients

• 4 cups thinly sliced zucchini (about 2-3 medium)
• 2 tbsp. extra virgin olive oil
• 2 tbsp. white balsamic vinegar
• 2 tsp. coarse sea salt

Instructions

1. Use a mandolin or slice zucchini as thin as possible.
2. In a small bowl whisk olive oil and vinegar together.
3. Place zucchini in a large bowl and toss with oil and vinegar.
4. Add zucchini in even layers to dehydrator then sprinkle with coarse sea salt.
5. Depending on how thin you sliced the zucchini and on your dehydrator the drying time will vary, anywhere from 8-14 hours.
6. To make in the oven:  Line a cookie sheet with parchment paper.  Lay zucchini evenly.  Bake at 200 degrees F for 2-3 hours.  Rotate half way during cooking time.
7. Store chips in an airtight container.

http://www.sugarfreemom.com/recipes/salt-and-vinegar-zucchini-chips/#_a5y_p=3120562

Motivation Monday

Hard work really does pay off when it equals success.  Besides, I would much rather work hard for the things I want or get rather then have them handed to me.  The feeling is much more rewarding that way!

Fit Friday

You don't need equipment to get a good workout in.  Give this workout a try and if you like it, make sure you save it for those days you just can't make it to the gym and need a killer at home cardio workout!

Topic Thursday

We all know sleep is important but still rarely manage to make sure we get in enough sleep... let alone make sure it is quality sleep.  Here are some dangers of sleep deprivation if you still need a few more reasons to believe me when I say sleep is important!!!

Wishful Wednesday

Who doesn't love some funny workout gear?  Really though, as long as your moving it doesn't matter how fast or slow you are going!!  Click on the link below and you can actually buy this tank top!!

http://www.thuglifeshirts.com/products/slow-runners-tank?pp=0

Tasty Tuesday

Looking for a tasty way to eat your vegetables?  Try these Garlic Lemon and Parmesan Roasted Brussels Sprouts.  Besides, what doesn't taste good with garlic, lemon, and Parmesan on it!

Ingredients

• 1 lb brussels sprouts, rinsed and dried, ends trimmed, sliced in half lengthwise
• 2-3 cloves garlic, minced
• 2 tbsp. extra virgin olive oil
• 2 tsp. fresh lemon juice, plus more for serving
• 1/2 tsp. (scant) fine sea salt, or to taste
• 1/4 tsp. freshly ground black pepper
• 1/4 cup freshly grated parmesan cheese

Directions

1. Preheat the oven to 400 degrees.  Add brussels sprouts and garlic to a large mixing bowl, drizzle with olive oil and lemon juice then toss.  Sprinkle with salt and pepper and toss.  Spread onto a cookie sheet in an even layer.
2. Bake in preheated oven, tossing once halfway through baking, until golden brown on edges, about 25-30 minutes.  Serve warm spritzed with more lemon juice to taste and topped with parmesan cheese.

http://www.cookingclassy.com/2014/10/garlic-lemon-parmesan-roasted-brussel-sprouts/

Motivation Monday

Do I even need to preach about this one?  Do more of what makes you happy and you will notice a difference in your life!

Fit Friday

Here is a great workout that combines cardio and strength for one awesome workout!  You can do this one anywhere!!

Thoughts on Thursday

I saw this and had to share it.  This really hits home to me and I'm sure it does to others as well!

Wellness Wednesday

This time of year, many of us struggle with lack of Vitamin D.  Here is a great fact sheet to see how much you know about Vitamin D and how you can increase yours!

Tasty Tuesday

This is my favorite way to bake chicken breasts during the cold months (when grilling outdoors is difficult).  These are not your usual super-dry chicken breasts...the key is cooking them at high heat and letting them rest before cutting them!  Yumm-o!

Ingredients

• 4 boneless, skinless chicken breasts
• 2 tablespoons Extra Virgin Olive Oil
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon chili powder or paprika (whichever you prefer)

Instructions

1. Preheat oven to 450 degrees. Pound chicken breasts lightly so they are of even thickness.
2. Pour olive oil in a 13" x 9" baking dish. Lightly dredge the chicken through to coat it, then place chicken breasts side by side in the dish.
3. In a small bowl, whisk together salt, pepper, garlic powder, onion powder and chili powder. Sprinkle the seasoning mixture over both sides of the chicken and rub it in with your hands. Place chicken breasts side by side, making sure there is no overlap.
4. Bake in a preheated oven for 10 minutes, flip over and bake an additional 8-10 minutes, until juices are clear or a meat thermometer reads 160-170 degrees.
5. Cover with foil and allow to rest for 5-10 minutes while the juices settle before slicing.
6. Serve hot.

Motivation Monday

Always remember to...

Fit Friday

This week I've got a simple, yet effective, no equipment - no excuse workout for you!  That's right, this workout consists of four different exercises that you will be repeating for different amounts of reps.  Don't be fooled by this workout, it may be simple but it will totally kick you butt, in a good way of course!

Topic Thursday

Green beans are not just for your grandma's green bean casserole recipe!  There are many health benefits to chowing down on some of these delicious green vegetables.  Looking for a tasty and simple dish to make them in.. try the recipe from earlier this week and receive all of the wonderful benefits!  They are also great with just a dash of salt and pepper when you need a quick vegetable to go with any dinner you are making... fresh or frozen, they are a great choice!

Wellness Wednesday

Did you know you should be taking about 10,000 steps every day!  Tracking your steps with a pedometer, a phone app, or with a fitbit can really help put into perspective just how active you are, or are not, every day.  Here are 5 simple tips to get you walking more every day and getting you a little close to reaching that 10,000 step goal!

1.  Break your step goal into three smaller goals.

2.  Take walking breaks throughout the day.

3.  Park your car further away from your destination.

4.  Take the stairs whenever possible.

5.  Enjoy the outdoors and try new things.

Tasty Tuesday

There's nothing like a simple meat, potato, and vegetable dish to satisfy your hunger after a long day at work.  This simple chicken, red potato, and green bean dish it chocked full of delicious lemony and olive oil flavors.  Just a few minutes of chopping and mixing together and you have a dish in the oven ready to eat in about 50 minutes!

Ingredients:

• 6 tbsp. olive oil
• 2 lemons, 1 thinly sliced, 1 juiced
• 4 garlic cloves, minced
• 1 tsp. salt
• 1/2 tsp. fresh ground black pepper
• 3/4 lb. fresh green beans
• 8 small red potatoes, quartered
• 4 chicken breasts

Directions:

1. Preheat oven to 400 degrees.  Coat a large baking dish or cast-iron skillet with 1 tbsp. of the olive oil.  Arrange the lemon slices in a single layer in the bottom of the dish or skillet.
2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat.  Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices.  Add the potatoes to the same olive-oil mixture and toss to coat.  Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans.  Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly.  Place the chicken in the dish or skillet.  Pour any of the remaining olive-oil mixture over the chicken.
3. Roast for 50 minutes.  Remove the chicken from the dish or skillet.  place the beans and potatoes back in the oven for 10 minutes more or until the potatoes are tender.  Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally.  Serve warm.

http://www.food.com/recipe/garlic-lemon-chicken-with-green-beans-red-potatoes-505338?photo=350915

Motivation Monday

We cannot dwell on the bad things that have happen to us in the past, whether it was yesterday or two months ago.  We must let go of of the negative to help create a positive and good day!