Tabata For Fat Loss

Tabata training is great for a full body strength training +++ cardio! Knock it all out in one workout! It's no joke, so if it's your first time with a tabata workout, please take it at your own pace! How tabata works is you do one exercise for 4 minutes each, working as hard as you can for 20 seconds, resting for 10 consistently. I use an app on my iPhone called Gymboss to keep track of my rounds and it also beeps at you at the appropriate times so you know when to start and stop. You go straight into the next exercise once you've finished the first, working your way down the list. If one of the exercises uses only one leg, you will alternate and do 2 minutes on each side. Do this workout (you can also change up the exercises) a few times a week mixed in with other workouts like Yoga, CrossFit,  or Sprints and watch the weight come off! Enjoy! 

Chipotle Turkey BLT Salad

This paleo lunch (or dinner) is soooo good and EASY (and with a newborn, I'm all about easy)!! Just keep these ingredients on hand for a no-fail paleo meal that you will never get sick of.

Ingredients:

2 cups raw spinach
4 slices of turkey bacon
6 cherry tomatoes
1 tbsp Paleo Chipotle Mayo - Recipe
*Optional
4 slices of fresh avocado
Veggie Cheese



Instructions:

I like to chop up my spinach for easy eating, slice cherry tomatoes, cut up cooked turkey bacon (cook for 2 minutes covered with a paper towel - almost all the way), toss in a bowl, add dollop of chipotle mayo and optional ingredients if you wish. Then microwave or 30-45 seconds or until veggie cheese starts to melt. Toss ingredients again and ENJOY!!!

Goal Setting

Today's the day!

You can do it!

Don't be scared!

Go for it!

The dreaded day of setting goals for the year! I say dreaded, but it's not really. See, I have a fear of failure. Yes, the elite athlete and coach is SCARED! HA! It's true. I've always had issues with this. I love to please and I've always loved words of affirmation, so failing is not an option and does not sit well with me. Nevertheless, goals are imperative to success (so for me it's just a catch 22 and well worth getting the heck over it)! You can also use a common acronym for goal setting: SMART. Specific, measurable, attainable, realistic, and timely.

SO... goals. Set your intention. Being specific about what exactly you want to accomplish is so important. A general goal is far less attainable because there is nothing to grasp onto. We need to know the who, what, where, when, which and why so we know exactly what we're dealing with.

Next... how will we measure this specific goal we've set? How much? How many, etc. How will you know when your goal is accomplished? Set a goal that can be measured and work towards it with that measurement in mind.

Now... we have to be reasonable, here. Why set goals if we know we can't attain them? You know you, you know your body, you know your capabilities (or maybe you don't, but you can surprise yourself). So use this to your advantage and set goals that are challenging, yet attainable!

So... here's where it gets tricky. Now that you've set a goal you can attain, that doesn't mean you are willing and able to reach it. Make sure it is not outside your means, and is a realistic goal for you!

Finally... making this a timely goal is imperative. You don't want to reach your goals years from now! You want to do it as soon as possible! So set a date or time to reach it! Easy peasy!

YOUUUUU CANNNNNN DOOOOOO EEEEEEEEEEET!!! ;)

Avocado [guacamole] Chicken Salad

Today's Paleo Lunch was Y-U-M-M-Y!!! This take on chicken salad is extremely delicious and satisfying! It was super easy too! 

Ingredients

-1 Avocado (or 1/4 cup Wholly Guacamole)
-Shredded chicken (I used a rotisserie chicken pre-cooked)
-1/4 cup Almond slivers
-No sugar added Craisins (to your liking) you could also use grapes!

Mix all ingredients together and chill! No time at all! Serve on a large piece of iceberg lettuce or by itself. I am making these Paleo Crackers to go with next time!

Enjoy!

She's Baaaack!

So I am eeeeasing my way back into normal life post-pregnancy {i.e. blogging, exercise, healthy eating, etc}! Having this baby girl has been the most amazing experience and I am so thankful to be a MOMMY!!!! She is beautiful, btw and I will post a pic below :)

So as much fun as it has been eating anything I want and lounging around on the couch [I had a c-section, so most of that was necessary] ;) I am READY to get back to the "normal" me (whatever that means)!

My husband and I are both ready to get into the best shape of our lives and feel as healthy as possible! Since returning home from Christmas break, we have already begun the healthy eating process. We are mainly eating Paleo, with a few alterations. He doesn't believe in complete restriction of dairy, grains, legumes and sugars -- moderation is key for him. As for me, I prefer keeping things as core paleo as possible with a cheat meal here and there. It just works better for me! I will list the meals we've had this week with links to my Pinterest board (where I get most of my paleo meal ideas). Everything we've had has turned out great!

As for working out.. Since the c-section I have felt pretty good and am definitely ready to get back to it! CrossFit, Yoga, sprint training, and soccer are all on the docket. I plan to mix it up and do something different every day. This is new for me since I am a CrossFit coach and soccer coach. I usually do one or the other strictly, but I feel like mixing it up! Being 30 now, I feel like my extremely competitive sports days are over. I did it for 26 years. It's time to just be HEALTHY. For my family. For me...

I am also 10 years recovered from an eating disorder, so losing weight for me is like a drug. I have never HAD to lose weight before, I have never been overweight; but getting pregnant and having a baby has changed all of that. So it's tricky for me to lose weight and not fall back into my old patterns. I believe living a paleolithic lifestyle will help me with that because I never feel so full that I feel sick, and I alway am satiated and satisfied. I know I am getting what my body needs and am able to enjoy the "good" stuff from time-to-time without feeling guilty and shameful.

Meals this past week:

Pancetta Pork Tenderloin with Roasted Veggies
BLT Bites w/ Chipotle Sauce
Tilapia and Sweet Potatoes
Salmon and Spinach + Avocado Salad
Paleo Brownie Bites
Paleo Breakfast Frittata
Chicken Tacos on Coconut Flour Tortillas
Paleo Crepes w/ Almond Butter + Fruit

Now enjoy these juicy pics of the cutest little baby in town! 

I am 100% in love.