Butt workout and Accountability!

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

Healthy Meals and Snacks

Can you guys tell....I LOVE FOOD!! I love posting about it! and finding new recipes! Today in my travels, I was checking out a fellow coach and her tips! These food ideas are from Jenelle Summers (Chalene Johnson's bab sis!) so you KNOW they are awesome!! Plus she always gives a lot of information about WHY you should eat a certain way! I love love love it!!

I am soooo obsessed with Turbo Fire and Chalean Extreme right now!  

 

Great pre-cardio snack..especially with some Energy & Endurance drink! This is my favorite HEALTHY bread - Cinnamon Raisin Ezekiel bread! 100% sprouted whole grains. Look for it in your FREEZER section; sometimes near frozen health/organic/vegan frozen foods. It's low on the glycemic index, so it's a great little carb if you only have 30-60min before your workout (studies have shown eating something low on the glycemic index pre-workout will help you burn more fat). Shakeology of course is low glycemic index too & gives you energy, but I usually like my Shakeology in the evening. This has light Smart Balance w/Flax spread here, but i also love it with Chocolate PB2!! (i know, probably sounds like a weird combo w/Cin Raisin!) If you need more calories because you're caloric needs are higher or it's 2-3 hrs before your workout, then do 2 pieces or add natural Peanut Butter.. and/or Banana slices! Thumbs up on this one??

 

Chocolate Shakeology with PB2 and Banana! whipped cream for presentation purposes ;)

 

LUNCH!! It's ~250-300 calories depending on how much hummus, feta & sun-dried tomatoes you use. I used the new 100-calorie whole grain pita pockets they sell now (at least by us), reduced fat feta, sun dried tomatoes, Hummus, cucumbers, red & yellow pepper slices, spinach & spring mix! If you skip the sun-dried tomatoes, you could do two halves for a total of 400 calories and lots of good nutrition! But i just love ♥ sun-dried tomatoes! Easy enough, right!?!? 

 

Packing snacks for my trip!! This will be plenty of snacks for the flights today and the next couple of days... btw, those are Wasa whole grain crackers; they look like cinnamon GRAHAM crackers in the pic (which would be heavenly compared to these, lol)! This is actually just like an EMERGENCY stash seeing how Chalene will have PLENTY of fruit, snacks, Shakeology Balls on hand when i get there! I just HATE to be hungry! What do you pack when you travel? 

 

Grilled chicken, strawberries, blackberries & Light Raspberry Vin dressing : 

 

Ok, this is risky to post (because some will be quick to judge).. But i'll take it because i think childhood obesity is a huge issue & i'd love to bring more AWARENESS to our responsibility as parents. Even if there's no overweight/underweight problem, healthy eating habits are ALWAYS needed..they may just be delayed as to when it affects their body, growth & ability to build muscle. They'll thank you when they're older if you approach it the right way, subtly and gradually & are NOT referring to "dieting" or looking a certain way! So this is Tyler's lunch i packed the other morning plus 2 snacks..i'm NOT saying this is the "model" school lunch. I'm not a nutritionist, I'm not perfect, & tyler's certainly a normal kid loving sweets & pizza - we just limit it. My theory is just be conscious/responsible for what & HOW MUCH/OFTEN they're eating, educate & work towards improvement..plus every kid's wants/needs are different. This is NOT a perfect lunch, but it's what he'll eat. The sandwich in foil is a PB& J and no, the bread is not WHOLE grain.. pick your battles-you win some,you lose some! Still working on that one! The PB is natural PB though:) Forcing things won't work because they'll just throw it away at school. So it's a PB&J, grapes, greek yogurt, trail mix, water, and you probably can't see the dark chocolate square. And the snacks are edamame w/salt (still hot as you can see) and Turkey jerky. He loves apples & bananas but won't eat at school for some reason ..? I am NOT that impressed with the sugar content in this greek yogurt ..but this is what we had this day. He usually will do carrots & hummus too. I try to avoid too many empty carbs -ALOT of snack foods at the grocery store for kids are just that. What are YOU packing? 

 

I stopped buying this stuff LONG ago!!! Sure, some of it says "reduced/low fat" or "good source of whole grains" or "no trans fat" and you're thinking "how bad could it really be?".. well i'm NOT a nutritionist & i'm not perfect, but I know we don't need this. I personally go OFF TRACK when i have any of this in the house. Do you know what ONE serving looks like? For 150cal snack, you'd be SO much better off with an apple + PB2. With healthy foods, you get all the "good carbs" you need, this stuff just goes STRAIGHT to excess calories stored as FAT ..for me anyway. I admit we buy some of the pre-portioned 100-calorie pack crap to have on hand for tyler or when we have kids over, but we continue to work towards improvement for that too, finding new HEALTHIER kid-friendly foods. At the very least we can control portions & frequency, and work towards educating & developing a taste for healthier stuff. I think TRANSITIONING your family & kids in a way that they hardly notice is KEY! Can you hide, or throw it away, if you have any of this?? 

Cheez-Its = BAD SNACK OPTIONS
You probably can't fully see, but this pocket is PACKED with grilled chicken (made really quickly in my Foreman grill!! Love it!), Spring Mix, reduced fat Sharp Cheddar cheese, with ~2T Fage 0% Plain Greek Yogurt (like sour cream to me!), and salsa on the side that I spoon in as i eat! I don't put the salsa IN the pocket b/c there's NOTHING worse than soggy bread! You could do this sandwich with a WRAP too, but again, i wouldn't put the salsa IN it ;) This was ~300 calories. I eat CONSTANTLY & i like to have something sweet after each meal, so 300 calorie meals work for me.. you have to figure YOUR nutritional & caloric needs and eat what YOU like..these are just ideas/inspiration. You like 
 

 Our Tropical Vegan Strawberry FINALLY arrived! This is what I put in it and it was DELISHHHH ..not gritty at all ..at least the way i made it! ~1 Cup Ice, 1 Cup Unsweetened Vanilla Almond Milk, ~1Cup Water, 1 Cup frozen Raspberries, 2 Tablespoons Chocolate PB2, and 1/2 Banana! Btw, I've always heard FROZEN fruit is actually more nutritious than fresh.. true? 

 

Is this getting weird that you know everything i eat?? Idk, but i'm having fun with it :) This was SUPER easy, QUICK,healthy & very good! I put each salmon filet in foil that was sprayed with non-stick spray WITH the asparagus and fresh squeezed lemon on top of it all. Folded up the foil, leaving plenty of room for the asparagus to steam and put it in the oven at 450 on a cookie sheet, for 15minutes. VOILA! I'm estimating this to be ~300 calories, maybe 350. I of course will eat something else b/w now & bed.. you have to eat based on YOUR caloric/nutrition needs. p.s. Matt loved this too! 

 

 I like salads!! Can you tell? I needed a small meal/snack this afternoon and this was it.. and it was sooo good & super quick to pull together! Grilled chicken (we grill a bunch of chicken a couple times a week & put it in stuff), a little reduced-fat cheese, tomatoes, Salad seasoning sprinkled on, and Chick Peas/Garbonzo Beans! Some salads can look VERY similar but be 700+calories due to candied nuts, full-fat dressings & cheese... if at a restaurant, don't be fooled! And that's not even counting the bacon bits, croutons, side of bread and glass of wine! I don't care if it's whole grain bread and the glass of wine is good for you..you're still at 1000-calorie meal AT LEAST & most metabolisms aren't built up enough to metabolize all of that in 1 sitting. Don't make the FOOD the source of your fun. Yes of course splurge once in awhile..PLEASE, but only when it's worth it! :)

 

Wheat tortilla filled w/ grilled chicken, Gouda cheese (YUMM!), Avocado & tomatoes! This has LOTS of protein, naturally low in sugar & carbs and ~350 calories including the orange! VERY filling. You might want to spoon on some salsa too! 

 

Quick snack! This is greek yogurt under the strawberries with a packet of Stevia to sweeten! It's 20g protein and DELISH. Blueberries have more nutritional benefits, but i just like Strawberries better. When i post things, please know i'm not eating these things because i think they're the HEALTHIEST.. i'm obviously not a nutritionist & their are alot of people more fit & leaner than me. I eat things i LIKE, that happen to have nutritional value and I make sure i'm getting enough calories & protein & the nutrients i need. It's the things i'm NOT eating (like fast food, crackers, chips, alcohol & restaurant food), coupled with workouts, that help SUBSTANTIALLY. So you have to LIKE what you eat, or you'll feel deprived & get "off" easily! Unless you're competing for a figure competition (where your nutrition has to be SPOT ON), don't force yourself to eat things you dread. Find what you like that is healthy & keep looking to improve everything else. Does that make sense? 

 

You don't need to eat perfectly.. you just need to eat in a way that lines up with YOUR goals and be honest with yourself so that you're not constantly ON & OFF. If you are constantly mad at yourself for what you eat/drink on a weekend, make a decision NOW to do things differently. Just promise me you won't start skipping meals. SHORT-TERM that may work to make the scale move (due to lost water weight and lost muscle) but it will backfire on you! You NEED to keep and feed that muscle.. we all lose muscle as we age unless you're doing things to KEEP IT and build more. Ok, so back to the salad.. you like? Trying this dressing w/it! 

 

Really felt like a sandwich but we needed to use the salmon today so I made salmon sandwiches! It was great but it needed something else, like a condiment..what works w/salmon & feta? I just love feta :) 

 

Turkey burger w/avocado & honey mustard! The turkey burger ended up being too small so I ended up having LF cottage cheese too bc this was only roughly 250 calories by itself - not enough for me. I estimate calories to make sure I'm getting what I NEED so I don't lose muscle or slow my metabolism. I just had a big bowl of egg whites a cpl hrs ago too. Know YOUR body's needs. BUILD MUSCLE and your body will need and use more! U know that, right? 

 

Egg whites (5 servings, shown here of 100% liquid egg whites=25g protein), spinach, feta &cherry tomatoes on a BROWN RICE tortilla - way different texture than a white flour tortilla, but it's growing on me! :) Total this small meal is ~33g protein, 0 sugar (naturally sugar free foods), & 330 calories.. but add avocado if u need more calories :) And I have nothing against eating an entire egg, yolk and all.. i just PERSONALLY prefer egg whites bc with 5servings you get 25g of protein for only 125 calories..that leaves me room to add the wrap, cheese, toast.. whatever grains or other things i want to add & still have all the nutrition and taste i want within my calorie range for a small meal.. do what works for YOU. i'm gonna go have some dark chocolate now :) 

 

Lose weight with Turbo Fire!

What I love most about Turbo Fire...it's actually A LOT of FUN!! I was such a cardio junkie in my previous life but once I started P90X I fell in love with resistance training and weights. I literally never wanted to go back to cardio...I hated it! I was sick of it and I would do just about anything to get out of it. One cardio days, I would play hooky because I just couldn't deal with the same crap.

My mom got Turbo Fire and I thought...ok that's great FOR HER. She loves to be silly and dance. I was so used to Tony and P90X and I liked the structure...that the thought of jumping around annoyed me lol  It didnt help that the first Turbo Fire workout I did...my mom didn't put it on the 'New to Class" feature so I didnt know what the hell was going on lol

BUT I gave it another chance and FELL IN LOVE!! It's so much fun and I SWEAR, I have never sweat like that in my life!! lol Chalene is soooo motivating and really gets in your head. It IS all mental. How many times have you sold yourself short and stopped working out because you thought you were tired [ LAZY ] I've done it...I quit because I wanted to not because I had to.  Understand the difference?

Are you ready to push yourself? Actually have fun doing it? Test your limits and STOP all of that negative self talk? Well then you just might be ready for Turbo Fire!

Turbo Fire

What is your FAVORITE cardio workout?

The BEST CHILI you'll EVER eat!!! Turbo Fire Chili Recipe

Ohh Meee Geee seriously guys- you are gonna love this! If you love chili, this is a MUST try! I am culinary challenged and even I can make this!!


Turbo Fire Chili Recipe
1 lb lean ground turkey
1/2 cup diced tomatoes
8oz whole kernel corn, canned
1/2 onion, diced
2 garlic cloves
8oz black beans, canned
8oz pinto, chili, or kidney beans, canned
1tbsp tomato paste
1 pkg Lawrey's Chili seasoning
4 oz low-fat shredded cheddar cheese (optional)


Brown turkey. Drain and discard any fat. Place all ingredients except cheese into a slow cooker. Cook for 4 hours on low, or 2 hours on high. Top with 1 oz. cheese, if desired.

Did I tell you it was easy or what??? I dished this out into 4 containers to grab and heat for lunch! Guess what I'm having today?? lol


Vegetarians!
It's super easy to modify this recipe! Just forgo the turkey and load up on beans! I have literally put every kind of bean in this and it's always delish! I add corn, red peppers, mushrooms....tons of other veggies...you really can't mess it up!

Check out Turbo Fire here! The program comes with tons of great recipes!

This is def going on my list of favorites! What is your favorite recipe? Post in the comments! I love when people share!

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Plyo means...I need new sneakers! Happy birthday to meee! Birthday Cake Shakeology!

The moment you can visualize being free from the things that hold you back, you have indeed begun to set yourself free

Turbo Fire has been incredibly fun! But I've had to step my game up!! I think I deserve some kind of reward...you know BESDIES having an awesome body after I finish lol

So I thought it was time to treat myself! 

P90X Results & Recovery Drink! Sometimes I swear I workout JUST to be able to drink this!! lol

Awesome new shoes so I don't hurt myself during the Fire Drills lol And while I was at the mall...HAD to stop at Sephora! New perfume? Don't mind if I do! Lady Million!

Sydney was feeling left out! I love you little monster!! Even if you tried to eat the shoeslaces off of my new sneaks!

In honor of my upcoming birthday, I thought....why not be a little bad haha Shhhhh don’t tell! I put cake mix into my Chocolate Shakeology.

Here a few of the VERY healthy ingredients in Shakeology that I “accented” with cake batter. Ahh…just writing this makes me feel better!
Flax Meal
Chia Seeds
Spirulina
Spinach
Sprouted Quinoa
Wheat Grass

Get ready for this! It tasted sweet and creamy with a hint of cakey lovin. Yummmmmy.

Birthday Cake Shakeology
1 scoop of Chocolate Shakeology (or sub chocolate Amazing Grass)
2 – 3 tbsp Cake Mix (I used yellow)
½ cup water
½ cup unsweetened Almond Milk
Ice to taste
Optional: Top with some colorful sprinkles
Blend & Enjoy!

Now the key is to get rid of the box of cake mix before bad things happen!!

Turbo Fire

TurboFire is the intense cardio conditioning program from fitness innovator Chalene Johnson. She’ll help you get leaner with exercises that burn up to 9x more fat and calories than regular cardio does. And with more than 20 smoking-hot music remixes, TurboFire will pick you up and push you past your limits.

Chalene’s New to Class option also gives you the breakdown on how to do each move with the right form.

So forget the excuses. Forget the gym. Now the hottest classes in Southern California come to you.

Get the FREE DVD BONUS Workout when you buy TurboFire through us!

Chalene Johnson’s TurboFire includes 12 workouts on 10 DVDs that range from 10 minutes to 55 minutes:

The number in each title designates the class length.

• Fire 30 Class/Stretch 10 Class
  Throw smoking-hot hooks and make big leaps to the bass of "Give Up the Funk."
• HIIT 15 Class/Stretch 10 Class
  Dial it up for your first High Intensity Interval Training (HIIT) class.
• Fire 55 EZ Class/Stretch 10 Class
  Don’t let EZ fool you, because you’ll be sweating to "Dazzey Dukes."
• Core 20 Class/Stretch 40 Class/Stretch 10 Class Chalene’s most popular class targets your tummy with moves that deliver incredible abs.
• Fire 45 Class/Stretch 10 Class
  Kick, dance, and punch your way into shape to the beat of "Wiggle It."
• HIIT 20 Class/Stretch 10 Class "Turn This Mutha Out" with 7 sizzling fire drills in 20 minutes.
• Fire 45 EZ Class/Stretch 10 Class Take a break from the fire drills, but not the fire, as you sweat to "In the Ayer."
• HIIT 25 Class/Stretch 10 Class
  Here are 25 minutes of your most intense fire drills yet with Chalene.
• Sculpt 30 Class/Tone 30 ClassDevelop shapely muscles with Chalene’s challenging resistance classes.
• Stretch 40 Class/Stretch 10 ClassIncrease your flexibility and lengthen your muscles for a long, lean look.
• Get Fired Up Chalene guides you through the program to help you get the best results.

Plus you get these TurboFire support tools:

• Turn Up the Burn Fitness Guide
  Get more in the know about HIIT and why TurboFire really works.
• TurboFire Class Schedule
  We’ve taken the guesswork out of working out so you can get the best results.
• TurboFire Lower Body Band
  Add definition and build long, lean muscles with this body-sculpting band.

And 5 FREE gifts to help you succeed:

• Fuel the Fire Nutrition Guide
  Maintain high energy while you train with easy-to-prepare snacks and recipes.
• 5-Day Inferno PlanSee how you can lose up to 10 pounds in 5 days.
• 24/7 Online SupportStay motivated with easy access to fitness experts, friends, and live chats with Chalene.
• Turbo Sculpting Band
  Use this band and you will quickly burn fat and tone lean muscle!
• Core 20 Class
  Target and strenghten your entire core to reveal tight, flat abs.

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Send in your "before" and "after" pictures and we’ll send you this FREE Tank Top.

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90-Day Money-Back Guarantee
You have 90 days to try TurboFire for yourself. If you don’t get the results you want, simply call Customer Service to return it within 90 days for a full refund of the purchase price (less s&h)—no questions asked. But keep the Fuel the Fire Nutrition Guide and 5-Day Inferno Plan as Chalene’s gifts.

To order Turbofire, click HERE.