Butt workout and Accountability!

Saturday, March 31, 2012

True dat!

I take progress pics ALL of the time because sometimes I can't figure out if my mind is playing tricks on me. Just got back from Atlantis last week where i literally ate everything in site lol. I thought I gained 10 lbs in 4 days!!!

So I snapped a couple quick pics because I am going to be starting the Chalean Extreme/ Turbo Fire Hybrid Schedule on Monday!!! Gotta get ready for Vegas in June and lots of pool side fun this summer!

Please ignore my messy bed and crap everywhere lol

Ok I at least fixed the blankets lol I hope Im not the only one with a mess room!

Need a good quick workout for your butt? Only have 20 minutes? Try this!

Elvis Plié
Works core, hips, glutes, hamstrings, quads, and calves
Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Rest the bar across your shoulder blades and position your legs wider than shoulder-width apart with your toes turned out. Squat until your thighs are parallel to the floor (A). Rotate your entire body 90 degrees to the left 
(B). Return to center, stand, and squat again, this time rotating to the right. That’s one rep. Do two sets of 12 to 15, resting for 30 seconds between sets. 

Front Lunge Push-off
Works core, glutes, hamstrings, quads, and calves

Grab a pair of 10- to 15-pound dumbbells and stand with your feet 
together and your arms at your sides. Leading first with your left foot, lunge 
forward and lower your hips until both knees form 90-degree angles (A)With your right leg, pull yourself back to standing as you raise your left leg until your thigh is parallel to the floor (B). Balance on your right leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Sumo Squat and Leg Raise
Works core, hips, glutes, hamstrings, and quads 

Grab a 15- to 20-pound body bar with your hands wider than shoulder-width apart. Stand two feet to the right of a 12-inch-high step or bench. Position 
the bar across your shoulder blades. Step onto the bench with your left foot, then squat until your thighs are nearly parallel to the floor (A). Stand up, straightening your left leg as you lift your right leg straight out to the side 
(B). Balance on your left leg for one second, then return to start. Do 12 to 15 reps, then repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Lunge-reach combo
Works hips, glutes, hamstrings, and quads

Grab a pair of 10- to 15-pound dumbbells and stand with your feet together and your arms at your sides. Keeping your right leg straight and your toes facing forward, lunge to the left and lower your hips until your left thigh is parallel to the floor. Bend at the hips and lower the dumbbells so they’re on either side of your left calf 
(A). Return to center. Next, perform a reverse lunge, stepping back with your left leg. Bend at the hips and lower the dumbbells so they’re on either side of your right calf (B). Return to start. Do 12 to 15 reps, then repeat, lunging with your right leg. That’s one set. Do three sets, resting for 30 seconds between sets.

Curtsy Squat and Lift
Works core, hips, glutes, hamstrings, and quads 
Grab a pair of 12- to 15-pound dumbbells and stand with your feet hip-width
apart, arms at your sides. Cross yourright leg behind your left, slightly left of
your left heel, and rest your toe on the floor about two feet behind you (A).
Keeping your right heel up, squat down as far as you can without letting your
left knee extend past your toes (B). Straighten your left leg and raise your right leg as high as possible behind you, lowering your torso toward the floor (C). Return to start. Do 12 to 15 reps and repeat on the other side. That’s one set. Do three sets, resting for 30 seconds between sets.

Hip Bridge and Heel Drag Works core, glutes, hamstrings, quads, and calves
Lie on your back with your lower legs on a stability ball. Raise your hips until they’re aligned with your feet and shoulders (A). Raise your left leg until the bottom of your foot is facing the ceiling (B). Press your right heel into the ball
and roll it toward your butt (C). Roll the ball back out. Keeping your hips lifted, repeat the rolling motion for 12 to 15 reps. Repeat on the other side, resting for 30 seconds beforehand if needed. That’s one set. Do three sets, resting for 30 seconds between sets.

Workout adapted from Womens Health & Fitness

P90X Results and Recovery Formula

Friday, March 30, 2012

P90X® Results and Recovery Formula: Not Just for After Exercise

By Aaron Lowe
Let's talk about everyone's favorite topic: P90X. Well, maybe, everyone's second favorite topic: P90X Results and Recovery Formula. Before we dive into the meat of this article, let's clear up one major misconception about our P90X line of nutritional products: you don't have to be following our P90X training program to enjoy all the benefits they provide. For example, P90X Results and Recovery Formula can be used by anyone following a workout program, especially any of our programs; by individuals with physically demanding jobs; and even as a replacement for sports drinks. Sure, if you "Bring It," these products will support the P90X system of intense training. But, for those who simply want to maximize their results from their weight loss and fitness program, don't overlook what these products can do for you.
Tony Horton, P90X® Results and Recovery Formula, and Debbie Siebers
One of the main misconceptions about P90X Results and Recovery Formula is that "it contains too many carbohydrates" or "too much sugar." In our carb- and calorie-conscious culture, it's understandable to be concerned about carbs and sugar; however, there are many myths out there that we need to clear up so you can make an informed decision.

The confusion on carbohydrates

BreadCarbohydrates are absolutely essential for you to function. They are classified as a "macronutrient," as are protein and fats. The problem is that "carbs" have been vilified over the last few years, and the no-/low-carb diet trend is still fairly popular. The fact of the matter is we do need carbohydrates in our diets for energy, especially for the brain and central nervous system to function. In fact, I've always made it a challenge to find a competitive, world-class endurance athlete who does not ingest a tremendous amount of carbohydrates every single day to get through his or her training and competition. To date, I've yet to hear of an athlete who eschews carbohydrates as a mainstay in his or her diet.
Where the problem lies is in the total amount and the type of carbs we eat every day. We tend to overeat way too many processed carbohydrates: white-flour-based foods and products sweetened with high fructose corn syrup. Excess consumption of these types of carbs is a double-edged sword—they are sources of empty calories and they tend to cause an insulin response that removes excess sugar from the blood but tends to store it as fat rather than using it for energy. The hormonal feedback mechanism also causes one to crave carbohydrates after the insulin release, so you repeat the process over and over. For many of us, this roller coaster of excess blood sugar, and the corresponding insulin response, is a constant occurrence during our waking hours.
What this all adds up to is that this excess sugar that's removed from the blood isn't used for energy; it's either stored as glycogen for later use as blood sugar (unlikely, since most of us hardly ever tap into our glycogen stores, so they don't need refilling), or, more than likely, it's stored as fat.

The problem with most sports drinks

Sports DrinksThe sports beverage industry is a multibillion-dollar business, and there is no end in sight for sales slowing down. Where most sports beverages miss the boat is in their ability to provide all the nutrients needed during exercise. What science has learned over the last 10 years is that sports drinks are more effective if they include some protein along with water and carbohydrates. The currently accepted ratio is four parts carbohydrates to one part protein. The protein and carbohydrates combination allows one to exercise at a higher level for a longer time. Unfortunately, most sports drinks on the market still adhere to a carbohydrate-only approach to energy replacement.

Fitting in P90X Results and Recovery

Now that we understand the facts about the importance of carbohydrates and which ones to avoid, we can see how we can incorporate P90X Results and Recovery Formula into our fitness and healthy lifestyle. Rule number one is that this product has to be counted in as part of your overall nutrition program. If you are following a diet that limits your daily calories (and we all should be), then the calories in P90X Results and Recovery Formula have to be factored into your total daily intake. If you are on a 1,200-calorie-per-day nutrition program, then 1,000 calories should come from your meals and 200 calories from P90X Results and Recovery Formula.
Lifting WeightsSecondly, the amount of carbohydrates (CHO) in the product is there for several reasons. Activity requires energy, and energy for your body primarily comes in the form of CHO. Carbohydrates convert to blood sugar, which is the fuel for hungry muscles. As you exercise, your body will use its circulating blood sugar and tap into its glycogen stores. This is all for providing energy to your muscles. The longer the duration of exercise, the more you tap into your storage facilities and the more CHO you burn.
Remember the insulin response we discussed earlier? One little known secret is that this response is greatly minimized during exercise. That means that your body is pretty smart—it understands that it wouldn't be smart to remove energy-providing blood sugar while exerting high amounts of energy, so it allows the extra blood sugar to remain in circulation so it can be burned as energy.
P90X Results and Recovery Formula is an excellent fluid-replacement and energy drink to use before and while you work out. If you mix a serving and start using it before your workout, you will ensure that your muscles have optimal amounts of CHO to get you through a grueling workout session AND that you get a jump start on recovery. What's even more cool about the product is that it has the 4-to-1 ratio of carbs to protein that scientists agree is optimal for energy replacement. (Hint, if your workout is short, mix it half-strength.)
SugarFinally, when you cease exercising, your body immediately begins its recovery phase and wants to replenish those nutrients used during exercise. First, it wants to replenish used CHO to keep its storage mechanisms topped off. Second, it wants to repair cellular damage—via amino acids. We've formulated P90X Results and Recovery Formula with 39 grams of CHO and 10 grams of protein specifically for this purpose. It also contains a combination of antioxidants, like vitamins E and C, to support repair of the oxidative damage done during exercise.
Yeah, I know this article sounded like a blatant advertisement for P90X Results and Recovery Formula, but its benefits are so great that I wanted to share them with all of you. Instead of reaching for one of those "'ade" drinks the next time you are working out, reach for P90X Results and Recovery Formula and give your body what it really needs!

Grilled Zucchini Pizza Slices Low Carb Recipe

I LOVE PIZZA! Annndd one of the things I love most about pizza is there really is no way to make it wrong. You can add any topping...and make it on just about anything! I love portabella mushrooms as a "crust" or cauliflower! So why not zucchini?

Slice your zucchini up. Grill each piece for about 7-8 minutes until tender.If you want to get fancy, you can make a fun pattern with the grill marks =) 

Remove from grill, add your tomato sauce (or diced tomatoes with oregano), add toppings of your choice and throw back on the grill for another 7-8 min.until your cheese is melted.

Official Recipe:

--large zucchini slices, cut 3/4 inch thick (love my food processor for this!)
--olive oil, for lightly brushing both sides of pizza and oiling grill grate
--pizza sauce of your choice (Check the label- avoid anything with more than 6 grams of sugar)
--grated cheese 
--pizza toppings of your choice ( such as low-fat turkey pepperoni, sauteed mushrooms, , caramelized onions, sliced olives, sauteed bell peppers, or any other toppings you like on pizza.)

Oil the grill grates (I use a bit of oil on a paper towel), then preheat grill to medium-high. (If using a broiler, it should be reheated as well.)

Cut zucchini into thick slices about 3/4 inch thick.

Grill the zucchini 7-8 minutes, or until there are some grill marks and it's starting to be tender. (If the zucchini has a side that's slightly larger, grill that first so it will be the "top.")

Remove zucchini from the grill. Add sauce, cheese, and other toppings as desired. (I spread each slice of zucchini with about 1 T red pizza sauce, then sprinkled each piece with a generous pinch of pizza cheese, added 4-5 slices of turkey pepperoni, and sprinkled over a tiny bit more cheese.)

Put loaded zucchini slices back on the grill and cook 7-8 minutes more with the grill lid closed. (Check them every few minutes to see when the cheese is melted and the toppings are lightly browned, especially if you're using a broiler. If you have a gas grill where you can regulate the heat, I turned it to high when I put the pizza back on.)

Remove zucchini pizzas from grill and serve hot!

Want more recipe ideas? Here ya go!

Chicken Parmesan Rollatini

Thursday, March 29, 2012

  • 1 cup fat-free low-sodium chicken broth
  • 1 clove garlic, sliced
  • 1 (14.5 oz) can fire-roasted diced or crushed tomatoes
  • 5 or 6 fresh basil leaves, chopped
  • Salt and freshly ground black pepper
  • 4 thin (1/8 inch-thick) chicken cutlets
  • 1/4 cup chopped fresh parsley
  • 6 oz. shredded reduced fat mozzarella cheese (about 1 cup)
  • 1/4 grated (or shredded) reduced fat Parmesan cheese
  • 1/4 cup whole wheat breadcrumbs
  • 1 large egg white
  • Cooking spray

What you need to do: 

Pre-heat your oven to 350 degrees F. Combine the broth, garlic, tomatoes and basil in a skillet over medium-high heat, stirring occasionally, until slightly thickened, about 15 minutes. Season with salt and pepper. Cover to keep that baby warm.

Season chicken (salt & pepper) Place smooth-side down on a work surface. Sprinkle with the parsley and mozzarella. Starting at the short end, roll up to enclose the filling. Secure with a tooth pick. Mix your parmesan and breadcrumbs in a shallow dish. Put the egg white in another dish and beat until foamy.

Spray a cast-iron skillet with cooking spray. Dip the chicken rolls in the egg white, then coat with the breadcrumb mixture. Don't worry- it's fairly easy =)

Place in the skillet, seam-side down. Sprinkle with remaining breadcrumbs and mist with cooking spray. Bake until cooked through, about 25 minutes. Serve with the tomato sauce and enjoyyyyy!!! 

More Recipe Ideas over Herrree

Workout Motivation

Quit thinking about when and how you will fit in your workout today, or if you have enough energy/time/motivation for it.. and just START IT!
You know who you are =)

Practice makes perfect! I was soooo horrible at P90X when I first started! I STILL fall over in Yoga lol But every 3 minutes, I was stopping to take a break.  I couldn't do a pull up to save my life...but I kept at it. Some days were annoying, frustrating...I wanted to give up...scream...cry...but thankfully I didn't. I pushed past the soreness and while I was not perfect or even good....I stuck with it. 
Over time, your body changes and sometimes you just don't realize it until you pull those old Before pictures out and have a "omg I had back fat/rolls?!?!" moment.
If you are out there...searching for a reason to press on...I'm telling you that YES it IS hard...but in your heart...you know it's worth it! 



Wednesday, March 28, 2012

I need a vacation! Getting back on track after vacay is HARD! I was in such a groove before we left...now I feel like I'm exhausted to my absolute core. Dramatic? ok maybe... I am such a big baby!
My workouts been a little sketchy...aka I haven't done them for 2 days...BUT I am 100% all over getting back to eating healthy.
Guess who had one of EVERY single dessert on the dessert table for FOUR days...------>>> ME! And I am PAYING for it! haha Today is the first time my tummy has stopped hurting since the trip. But that Cheesecake was OUT OF THIS WORLD!

Today's Breakfast- English Muffin, Egg whites and tomato = Heaven

I've been talking to a lot of people lately about motivation. They seem to think to be a “motivated” person, you must feel enthusiastic & dedicated to work out every single day. If you don’t...you are clearly not motivated and there is definitely something wrong with you. You suck.

The issue with this? There is very little room for error or rest or just laziness. It’s practically impossible to ALWAYS be motivated. Umm Im only HUMAN! 

So, if you operate under this thought process and you don’t feel like working out, you feel guilty. Feeling guilty is NEVER good, in my opinion, because you just end up self-sabotaging! 
 Instead of beating myself up for missing a couple of days...I see the BIG picture. It's not about being perfect...it's about doing my best and living a healthy life for as long as I'm blessed to be around. Taking 2 days off doesn't make me an epic failure (like I used to think) Instead, I think of today as a clean slate and chance to get right back into the swing of things.
I no longer doubt myself and it feels good

P90X Brazil Butt Lift Hybrid

Tuesday, March 27, 2012

From the Team Beachbody boards, here is a Hybrid for P90X & Brazil Butt Lift
Here's an example w/ the P90X Classic rotation to give you an idea of how a hybrid could work:

Weeks 1-3 
Day 1: BBL Sculpt or Rio Extreme & Tummy Tuck or Abs Rapido sub for Chest & Back, Ab Ripper X 
Day 2: Plyometrics 
Day 3: Shoulders & Arms, Ab Ripper X 
Day 4: Yoga X 
Day 5: High & Tight and/or Bum Bum & Tummy Tuck sub for Legs & Back & Ab Ripper X
Day 6: BBL Cardio Axe sub for Kenpo X
Day 7: Rest or X Stretch 

Weeks 4, 8 & 13: 
Day 1: Yoga X 
Day 2: Core Synergistics 
Day 3: sub Bum Bum or Cardio Axe for Kenpo X 
Day 4: X Stretch 
Day 5: Sub BBL Sculpt or Rio Extreme w/ light weights for Core Synergistics 
Day 6:Yoga X 
Day 7: Rest or X Stretch 

Weeks 5-7 
Day 1: Sub in BBL Bum Bum & High & Tight for Chest, Shoulders, Triceps , Ab Ripper X 
Day 2: BBL Cardio Axe sub for Plyometrics 
Day 3: Back & Biceps, Ab Ripper X 
Day 4: Yoga X 
Day 5: Sub BBL Sculpt or Rio Extreme & Tummy Tuck for Legs & Back, Ab Ripper X 
Day 6: Kenpo X 
Day 7: Rest or X Stretch 

(you could sequence more BBL workouts (cardio, resistance or abs) vs. P90X, it's really up to you)

Weeks 9 & 11- repeat of weeks 1-3 and Weeks 10 & 12-repeat of weeks 5-7, or could sequence something else entirely for the 3rd phase.

There is a difference between the focus of the resistance workouts for both programs, as P90X resistance workouts focus on a couple of muscle groups w/ isolated exercises, and the BBL resistance workouts focus on total body, combination exercises (work upper, core & lower body at same time). You'll lift heavier resistance w/ P90X because of the isolated exercises & fewer reps, while in BBL, lighter weights due to the fast pace, higher reps completed & combination exercises (you just can't lift heavier w/out slowing down the pace, focusing on less muscle groups and completing less reps). But you can still sub in any of the BBL resistance workouts for any of the P90X, while they focus on total body, you'll still hit the same muscle groups, as in the P90X workouts (most of the major ones, not a few like in P90X). And the deluxe resistance workout, Rio Extreme is different from Sculpt because it alternates between resistance & cardio exercises but can still work as a resistance substitute.

Here's the list of the BBL subs for P90X workouts that I've used:

BBL Cardio Axe sub for P90X Plyo, Kenpo or Cardio X
BBL Bum Bum sub for Cardio X/supplemental workout for Doubles rotation
BBL Tummy Tuck or deluxe BBL Abs Rapido sub for P90X Ab Ripper X
BBL High & Tight or Bum Bum sub for P90X Legs & Back
BBL Sculpt or deluxe Rio Extreme (use challenging resistance) sub for P90X resistance workouts (Chest & Back, Legs & Back, Shoulders & Arms, Back & Biceps, Chest/Shoulders & Triceps) or for Core Synergistics (w/ light resistance)
BBL deluxe Upper Cuts is a very short workout for the upper body, it would not be a logical sub for any of the P90X resistance workouts, but I have used it w/ Abs Rapido, Bum Bum Rapido and some sections from High & Tight for a light day workout or used for a recovery week workout.

Let me know if you have more questions, and if not, best of luck w/ the program or rotation that you'll be working on.

Healthy Fajita Burgers

Back from vacation! that means TIME TO RESET! I literally ate so bad that I'm afraid to get on the scale!! lol Definitely need to get back on track- I might need to start the week with a cleanse ( I keep thinking it's Monday!!)

Putting together my grocery list for the week...I can't even tell you guys how much I missed my OATMEAL. Not sure what it is...but life feels incomplete without it. 
I was able to eat an egg white wrap from a random Starbucks we found in the Bahamas but other than that....options were seriously limited!

In my mind, summer is HERE! I am ready for picnics and BBQs so I thought I'd post a recipe that FEELS like Summer! Fajita Burgers!

1 lb 90%-lean ground beef
3/4 c chopped fresh cilantro, divided
1/2 c finely chopped red onion
1/4 c chopped scallions
2 tsp minced garlic
Tbsp  chili powder
tsp  ground cumin
tsp  dried oregano
tsp  freshly ground pepper
tsp  salt
1/3 c reduced-fat mayonnaise
1 Tbsp lime juice
1/2 c shredded Monterey Jack cheese

4 French rolls, preferably whole-wheat, split and toasted
2 roasted peppers
1 c shredded green cabbage
4 slices tomato
4 thin slice red onion

"Fajita" Burgers 
Preheat grill to medium-high.

Place beef, 1/4 cup cilantro, onion, scallions, garlic, chili powder, cumin, oregano, pepper and salt in a large bowl. Combine, without overmixing, until evenly mixed

Form your 4 patties, about 1/2 inch thick and oval-shaped to match the rolls =)

Combine the remaining 1/2 cup cilantro, mayonnaise, lime juice and chipotle in a small bowl.

Peel the roasted peppers, halve lengthwise and remove the seeds.

Oil the grill rack  Grill the burgers about 6 minutes per side. Top with cheese and cook until it is melted, about 1 minute more.

Assemble the burgers on toasted rolls with the chipotle mayonnaise, half a roasted pepper, cabbage, tomato and onion.
Some things you might wanna do...
1. Preheat oven to 450°F. Place a wire rack on a large baking sheet. Arrange whole bell peppers on the rack.

2. Roast peppers in the center of the oven, turning occasionally with tongs, until blackened in places, 30 to 40 minutes.
3. Transfer the peppers to a large bowl and cover with plastic wrap. Let steam for 10 minutes. Uncover and let cool.

To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray. Who knew? =) 

Enjoy with friends!!! This recipe serves 4! 

Beachbody Bahamas Trip- Atlantis Resort

Monday, March 26, 2012

Returned to Pittsburgh last night from the incredible Beachbody Bahamas trip! I am sooo overwhelmed with emotion (and laundry)! What an incredible week....I am absolutely heartbroken to see it end. I've never been on such an extravagant vacation. My family trips always consisted of family reunions and camping...not my idea of a good time.

From the moment we landed, I was in absolute awe of the island and the hard work, dedication and MISSION that got me there in the first place. Everything seemed to sync up and I had of moment of clarity. THIS is purpose in life...serving those around me and helping others achieve success, build confidence and live the life they are destined for- live up to their greatest potential. By working on my life mission, I've been rewarded exponentially with all of the incredible bonds and friendships I've formed. I am blessed!

We arrived at the airport- which is never magical lol But we made it out ok- hopped into a Taxi with our next best friends and the ride to the resort was...interesting. We drove through a poor community and I couldn't help but think about all of the people who live there and wonder what dreams and aspirations they have for their lives. Our taxi sputtered up the hill to a bridge and as we looked out over the bright blue water, we spotted the resort. I swear I held my breathe the rest of the drive because it is beyond words...everything is larger than life down there.

Who did we find in the hotel lobby....my BFF!!! Abby! From that point on the trip was pretty much a blur haha I just remember a lot of laughter, eating! bonding, and feeling like I was right where I was supposed to be

One  year ago I never imagined that this would be my reality...my life has taken such a detour from the miserable, self conscience, judgmental, trapped life I was living. 
Believe in yourself and all things are possible.

Lindsay treated us to a spa day! My First massage EVER! 

Part of My Beachbody family

Me with my girl Seay! Chow Chow! ;) PS can you believe she's had THREE kids?!

Brazil Butt Lift Results! lol

The most incredible people I know!<3

Pool side!

Taxi ride! 

Getting ready for a night out!

Lindsay on stage getting her beachbody Challenge award! #1 baby!

View from our room!

Celebrity Trainer Panel! I love Leandro, tony Horton and Shaun T

My girls working it! Yoga with Tony Horton!

Top 10 Coaches!

My Korean Princess passed out with her bottle of wine lol 

Beachbody does things BIG! Incredible fireworks show!!!

New Lifelong friends- Paul & Ashley =)

Airport! About to go through Customs

I've never boarded a plane like this!!! Wayyy cool! it was about 120 degrees out though lol

Saving on Airfare ;)