Fit Friday

Get outside and complete this fun themed workout on a beautiful fall day! 

Topic Thursday

Music is so important to me in my workout or if I am leading a group fitness class! If you love the 80’s, try this playlist to boost your workout! J

Wellness Wednesday

Friendly reminder:  Guzzle down that water!! J

Tasty Tuesday

Have you ever tried Kodiak Cakes?! It is such a versatile box of mix in our house!! Pack with protein and fiber, you can make just about anything including waffles, pancakes, muffins, and PIZZA!! 

Ingredients: 

• 1 Cup Kodiak Cake mix

• 1 Cup Plain Greek Yogurt 

Directions: 

• Preheat oven to 450 degrees. 

• Mix the 2 ingredients together.

• Spray pan with EVOO spray and evenly lay out dough.

• Bake for 10 minutes 

• Take out of oven, apply desired toppings and put back in the oven until cheese is melted (about 5 minutes). 

*My favorite is using a low sugar pizza sauce, onions, peppers, roma tomatoes, shredded chicken, and a couple sprinkles of mozzarella cheese! 

Motivation Monday

Today I choose to be Happy, do you??

Fit Friday

Following up on  yesterday's post, here are some great stretches to incorporate into your daily routine as well.  Most of us do not stretch enough...myself included!!

Topic Thursday

Here is a great stretch/exercise for you to try today.  Try incorporating it daily and see what happens!



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Wellness Wednesday

Flossing...is it apart of your daily health care routine?  If not, here are some reasons it should be!

Tasty Tuesday

Here is a great treat to help with those chocolate cravings.  Making these yourself vs. buying them in the store will save you from undesirable ingredients and some $$.  Try these soon!  SO good!

Ingredients:

• 6 ounces bittersweet or semi-sweet high quality chocolate
• 1 and 1/2 cups whole almonds (raw and unsalted)
• sea salt
• turbinado sugar (or any coarse/raw sugar)

Directions:

1. Line a large baking sheet with parchment paper or a silicone baking mat. Set aside.
2. Melt the chocolate in a double boiler or (carefully!) use the microwave. For the microwave, place the chocolate in a medium heat-proof bowl. Melt in 30 second increments, stirring after each increment until completely melted and smooth. Alternatively, you can temper the chocolate. If tempering, do not store finished nuts in the refrigerator.
3. Stir the almonds into the chocolate, making sure to coat each one. Using a dipping tool or a fork, lift the almonds out of the chocolate one by one or only a couple at a time (you don't want them all sticking together!), gently tap the tool/fork against the side of the bowl to release excess chocolate, and place onto prepared baking sheet. Repeat with remaining almonds.
4. Sprinkle almonds with a little sea salt and turbinado sugar, then allow chocolate to completely set. I placed the baking sheet in the refrigerator to speed it up!
5. Store chocolate covered almonds in the refrigerator for up to 4 weeks.

Source: https://sallysbakingaddiction.com/2015/08/24/healthier-treat-dark-chocolate-sea-salt-almonds/

Motivation Monday

Fit Friday

Here is a great workout sure to make your core sore!

Topic Thursday

Zinc is so important, especially as we head into the cold/flu months.  Make sure you are getting enough!

Wellness Wednesday

So often we neglect taking time to care for ourselves.  I encourage you to take some time for yourself each day this week.  It doesn't have to be a long time, just a few minutes will help you re-center and will help you to de-stress a bit!  You deserve it!

Tasty Tuesday

Peanut Butter Banana Overnight Oats - An easy, no-bake recipe for creamy oats flavored with peanut butter, bananas and maple syrup. The perfect make-ahead recipe for busy mornings!!

Ingredients

• 2 cups milk (I use unsweetened almond milk)
• 2 teaspoons chia seeds
• 2 - 3 tablespoons pure maple syrup or honey
• 2 tablespoons peanut butter (plus more for serving)
• 2 cups old fashioned rolled oats
• 2 bananas, sliced

Instructions

In a large bowl combine milk, chia seeds, syrup and 2 tablespoons peanut butter. Stir in oats. Cover and refrigerate (or transfer to individual bowls/glasses/jars). Refrigerate overnight, until the oats are tender and the mixture is creamy.

For serving: Swirl in a little extra peanut butter (optional), then top the oats with sliced bananas. You can also add an extra drizzle of syrup or honey.

Source: https://www.julieseatsandtreats.com/peanut-butter-banana-overnight-oats/

Motivation Monday

Fit Friday

Get the whole family involved with this craziness!!

Topic Thursday

Fermented foods have a ton of benefits! Give them a try!! J

Wellness Wednesday

Summer is an especially social time of the year! Next time you need to bring a side dish to a family gathering, birthday party, work outing, etc. consider making a fun fruit and/or veggie tray to share!

Tasty Tuesday

Here is an super tasty side dish to any lean protein!  Super easy and super yummy!

Balsamic Oven-Roasted Green Beans

INGREDIENTS:

• 3/4 lb. of fresh green beans
• 2-3 teaspoons of extra virgin olive oil
• Sea salt, to taste Homemade lemon pepper seasoning (or cracked black pepper), to taste
• Granulated garlic, to taste
• Crushed red pepper flakes, to taste
• 2-3 teaspoons balsamic vinegar

Directions:

1. Pre-heat the oven to 425 degrees. Wash, dry and trim off the green bean ends. Snap or cut each bean in half. I did this because I wanted the beans smaller for a leafy salad. If you'd prefer, you can leave the beans whole. Place the green beans in a pile in the middle of a large rimmed baking sheet.
2. Pour the cooking oil over the green beans and mix them around so they're evenly coated. Season to taste with the sea salt, lemon pepper (or cracked black pepper), granulated garlic, and crushed red pepper.
3. Spread the green beans out on the baking sheet giving as much space between the individual beans as possible. Shake or measure the balsamic vinegar over the green beans.
4. Bake for 10 minutes, stir the green beans and then bake for another 5-10 minutes. If you like your green beans more crisp-tender, you'll probably want to pull them out after 15 minutes. I cooked mine for 20 minutes so there would be a bit more caramelization.

Happy Labor Day!

Fit Friday

Grab a friend, crank your favorite Pandora station and get it done!