Protein Bites

Post-Workout Snack Idea

This is a quick, NO BAKE, yummy snack packed with protein.

Ingredients:

- Dry Oatmeal (1 Cup)

- Toasted Coconut Flakes (2/3 Cup)

- Natural Peanut Butter (1/2 Cup)

- Ground Flaxseed or Wheat Germ (1/2 Cup)

- Honey (1/3 Cup)

- Vanilla Extract (1 Tsp)

- Chocolate Chips (1/2 Cup)

- Dried Fruit (1/2 Cup)

* You can add more or take out anything that you want

** If it does not stick well add a little bit more honey or less "solid" food

 Directions:

- Mix all ingredients together in a bowl

- Let sit in fridge for 20 minutes

- Roll into 1 inch balls

 



 




 Nutrition Info:
 (Per 1 in. Ball) 
   
- Calories: 124
- Protein: 2.5g
- Dietary Fiber: 2g
- Fat: 4g
- Potassium: 31g
- Sodium: 9g
- Sugars: 12g
- Vitamin A: 12%
- Vitamin C: 5%
- Calcium: 17%
- Iron: 59%
 
 

30 Day Push

Lets take a second and think about something.. what in your life makes you happy? What is that one thing present in your life that you would not trade for the world? What if you could take that one thing and use it to push you through everyday to reach your goals? 


I was so excited when Chalene Johnson's 30 DAY PUSH was brought up on a team call last week. Previously to that call I had never heard of it, but after my coach Lindsay Matway explained it and said whoever had not taken the program should and that it was FREE I was like.. Why Not?!


I went onto the website she provided us with and read the little intro on the page. Chalene Johnson PROMISES that after taking her 30 day program you will HAVE THE BEST YEAR OF YOUR LIFE! So I signed up for the free program and just waited until the next day to start receiving my Emails.


I'm only a little ways into the 30 DAY PUSH, but I will share with you what it is about so far. 

Chalene has you watch a short video everyday and then you have a quick "homework" assignment. She helps you list out your priorities, goals and everything else that matters to you and helps you use that to better yourself as a person. With that knowledge it is guaranteed if you give it your all you WILL REACH YOUR GOALS...


It is a repetitive process... but as Chalene states:
"IT'S TIME TO LIVE THE LIFE YOU WANT TO LIVE. IT TAKES 21 DAYS TO BUILD A HABIT. IN A MONTH, YOU WILL NOT ONLY HAVE THE SKILLS TO ACHIEVE YOUR DREAMS, BUT WILL HAVE CULTIVATED THE HABITS THAT MAKE IT ALMOST IMPOSSIBLE TO FAIL."


So what are you waiting for?!

START THE JOURNEY TO A HAPPIER LIFE HERE

Weight Training for Beginners

I came across this great article on CutAndJacked website about "What Women Starting Out Need to Know About Weight Training."


I think it is very important to understand what you are doing before you do it. Weight Training is not just for men anymore and more women are starting to become interested in getting "fit." You can read the full article here or below.

• TRAINING
• Learn the importance of resistance training
• Cardio is NOT necessary
• Resistance Training: multi muscle groups working at once
•  Train 2-4 days a weeks
• Each muscle group should be trained once a week
• Ample time between workouts for recovery
• WEIGHTS
• Every 4-6 weeks switch up the order of workouts 
• 2 Sets of workouts for each muscle group
• 4 Sets of each workout
•  6-12 reps per set
• 1-2 minute recovery period between sets
• CARDIO
• High Intensity Cardio
• High Intensity Interval Training
• 12-20 minute long sessions
• FLEXIBILITY
• STRETCH!!!! before and after workout
• flexibility training once a week 
• 20-30 minute long session
• CONSISTENCY
• 70/30 RULE
• Do everything RIGHT at least 70% of the time
• EFFICIENCY
• MAXIMUM results... MINIMAL time

 Written by Rosie Chee, BExSpSc

Calorie Intake

A lot of my customers always are wondering what's the right calorie intake for them and how much they should consume to reach their fitness goals. Honestly, a lot of factors go into calculating those numbers. It takes into consideration your age, sex, height, weight, activity level and depending on your fitness goals the number can vary.

I found this great website that calculates all that for you.. And it also has other tools available for use. If you're trying to lose weight, gain muscle, maintain weight, need nutrient information this site has it all.

Just keep in mind that it is important to eat so that you are "FUELING" your body, not just feeding it. Even if you have a caloric limit of 1700.. You can pack a lot of excellent nutrients into that amount. That's why I reccomend always PLANNING your food for the week, so you are certain your body is getting all the right nutrients in order to function properly.


Find Out Your Calorie Intake Here

So check it out! I'm sure it will help

                                         FIT MAMA

    Fitness is my passion.. Before I started going to school for nursing I was wanting to work in Sports Medicine, eventually making it to work with an NFL team. However with my husband being in the military that would be difficult to stick with. So I decided to get into nursing because it would be easy to get a job anywhere we happened to relocate.

    Back in February I came across a post about military and their spouses being able to become a Team Beachbody Coach for free! I was so excited because I had wanted to get into coaching but did not want to pay the $15 monthly fee. So I signed up and my coach Lindsay Matway helped me get started. I figured this was the perfect way to help others and myself throughout their personal fitness journeys.

    Along the way I have learned a lot! I learned how to eat better, eating to FUEL my body and not just FEED it, how to build lean muscle, the correct way to workout so I'm getting the best results and so much more! It is really exciting to take my knowledge and apply it to help others. It is something I have become so passionate about and though I will help anyone who needs it, I really have been wanting to focus on post-partum women. Since I am in the same situation as them, it's easy to make a connection. And all the information I use to guide them comes straight from what I did after having my son.

    I believe everything happens for a reason, and if nursing happens to not work out for me I am planning on getting  my Personal Trainer Certification and in the future want to open up a training facility (FIT MAMAS) specifically targeting women wanting to get back into shape after having a baby. My dreams may seem "out there" but the only thing that can stop them from coming true is myself.