What makes you Happy?

Every time I see this picture, I just smile and think about being Happy!!  Here are some things that make me Happy!  

1. The way my family communicates! Cell phones will never be as great as good old face to face conversation!

2. Being Warm- as in being outside and just feeling A-Ok, no jacket needed.

3. Waking up in the middle of the night, and realizing I have 2 more hours to sleep!

4. SLEEP- 8 hours a night is good, 9 is amazing.  

5. A nap at 10 a.m. because I got up super early

6. Being awake earlier by early I mean before 5 a.m I get the most done when everyone else is still sleeping.

7. Seeing the sun rise- we are so lucky it comes up every day!

8. Sunshine- and a good tan!  Thank god for Bronzer in the Winter

9. Talking to a complete stranger and thinking "wow, I really like that person" as you walk away

10. Hearing my mom talk and having her give me a compliment, she is my biggest critic and I love her for it.

11. Being able to Jump- I just love to jump and trying to jump high is so addicting

12. Moving- sitting is so boring

13. Hanging out with my brother, he is so different then me but I love to hear is opinion and ideas

14. A clean house!! with Fresh linens on my bed and towel for my shower.

15. Thinking about memories!! of course all the good memories!  Smiling to yourself as you think of all the good times!

There are so many things that make me Happy.  Being Happy is Healthy!! Tell me, what makes you happy?

Getting Wild and Sweaty!

Happy Wednesday Work Out Buddies!!

Today we are back to a High Intensity Interval Training Routine!  20 minutes of Sweating.  Push your hardest and make every move count.  Take breaks if you need them, drink water as you go and have some fun. After the HIIT work out follow the two photos below on how to target the abs!  Spend the next 10 minutes doing the moves back to back.  Total work out today 30 minutes!!  Get your Butt Moving!

Holy Cow- You should feel the BURN!!  Sweat should be rolling!!  How did everyone do?

**Abs**

Plank- with a reach up into Side Plank (1 minute)

**Abs**

Reverse wood choppers- use a ball, weight or something around 10 lbs from your home.  Keep abs pulled in, squat and reach down, turn torso up and move ball across body.  Feet stay planted. (1 minute)

**Break for 30 seconds and repeat 4 times, both  moves back to back**

Hope everyone has a great day!!  

Sore? Tired? Out of Breath? Sweaty?

We are getting closer to Thanksgiving (10 days away), TIME TO PICK IT UP!!

We are adding an additional 20 to 40 minutes of additional cardio exercises 3 to 4 times per week, PLUS your daily CHALLENGES!!  This mean, no more off days on Saturday/Sunday.  Time to get super serious and pick up the calorie burner. Remember 3,500 calories equals a pound!!  Keep those food journals going, watch what you are eating and cut out the junk.  Keep those legs and arms moving, jump higher, add an extra set and push longer!

Today: All about the Cardio burn!!  Long at least 40 minutes of intense cardio.  Heart rates elevated to the highest end of your zone!!  Right before you hit your max heart rate, try to keep it up until you answer yes to each question above!!

Finish With: (2 to 3 times)

15 jump squats

15 push ups

15 side plank dips (each side)

15 lunges each leg

50 crunches

1 minute plank

SORE? TIRED? OUT OF BREATH? SWEATY?  

Power Balls! Perfect Little Snack

This is the Perfect Fix for any sweet tooth lover or a great on the go breakfast, afternoon snack or post work out treat.  It's made out of 4 ingredients with some optional add ins.  They are easy to make and stay good for over a week in the refrigerator. 

You will need: 

-1 cup rolled oats (grind in blender, until as fine as desired.)

-1/2 cup ground flax seed

-1/2 nut butter (peanut butter for this girl)

-1/3 cup to 1/2 cup honey (start low and add more as you stir)- every time I make them it's more or less 

Options: 

-1/3 raisins

-1/4 cup mini chocolate chips

-1/4 cup chopped

Start by grinding up oatmeal, place oatmeal in bowl, stir in flax seed.  Add nut butter at room temp along with honey.  Stir until mixed will.  Everything should be sticking together.  If the mixture is dry add more nut butter and honey until well coated and sticky.  Add optional ingredients.  Use a spoon to scoop out mixture, form into balls.  Place in an air tight container, store in the refrigerator.  

They are a dense snack!  At about 100 calories for a small golf ball.  They contain lots of fiber, protein, omega 3's, and energy.  Enjoy!

Hot Ass Wanted!

BOOTY BELOW WANTED!

REPEAT THE FOLLOW 3 TIMES!

ANY QUESTIONS?

Wild On Wednesday!

We are going to get intense today with a fun cardio challenge!  The benefits of High Intensity Interval Training are
1. Effectiveness: You can fit in a great work out quickly! (like today)
2.Burn more calories, Burn more fat even after your done working it!
3. Healthier Heart!  When doing HIIT you get your heart rate to the anaerobic level!
4. No equipment necessary! You and your Work out shoes!
5. Lose weight, not muscle!
6. It increases your Metabolism!
7. You can do it anywhere....Like your HOUSE!!
8. It's a Challenge!!
With all these benefits- why not participate and get sweating!  Doing this activity you should push yourself to the point where talking is hard.  If your not sweating after your first round, you NEED to go HARDER!!!  Ready, Set, LET'S GO!!

-20 Minutes of High Intensity Interval Training- 

*Set 1* 50 seconds exercise/10 second recovery*

1. Jumping jacks/ REST

2. Stair climbs/ REST

3. Burpees/ REST

4. Jump squats/ REST

5. Push ups/ REST

Holy Cow- hard right!!  Keep Going!

*Set 2* 30 seconds exercise/30 seconds recovery*

1. Alternating jumping lunges/ REST

2.  Star Burst/  REST

3. Mountain Climbers/ REST

4. Side Plank/ REST

5. Side Plank (other side)/ REST

Half way to being awesome!  Is breathing getting hard?

*Set 3* 50 seconds exercise/30 second recovery*

1. High Knees/ REST

2. Double Leg Jumps (tuck knees up to chest)/ REST

3. Stair Climb/REST

4. Push Ups/REST

5. Burpees/REST

Last Set coming Up!!  You Got it, KEEP UP THE INTENSITY!

*Set 4* 30 sec exercise/ 30 second recovery* Stair case needed, or a single step* 

1. lateral side step up w/ toe raise/ REST

2. Opposite side step up w/ toe raise/ REST

3. Double jump up onto second stair or step/REST

4. Hot feet stepping up and down on stair or step/ REST

5. Jumping Jacks/ REST

You Clearly got to the End Because YOU ARE AWESOME!!! 

Happy Hump Day!  Enjoy the burn!

Oatmeal Pumpkin on the Go Breakfast Bars

 

Oatmeal Pumpkin on the Go Breakfast Bars-
No Excuse Not to do Breakfast each morning! 

Ingredients Needed:
-2 cups rolled oats (I use Bob's Red Mill Old Fashion Rolled Oats)
-1 tsp baking powder
-1/4 tsp kosher salt
-egg (beaten)
-1 over flowing cup of pumpkin (pure Pumpkin, NOT pie filling)
-1 to 1 1/2 tsp cinnamon (I use a little extra)
- 1/4 tsp nutmeg
-1/4 tsp pumpkin pie spice
-1.5 cups milk, soy milk, almond milk (I used skim the first time, trying with soy milk light next)
-1 tsp vanilla
-1/4 cup raisins (optional) (I use 1/2 cups because I love raisins)
-1/4 cup nuts (optional) (I used chopped pecans, going to try walnuts and almonds)
-1/4 cup white chocolate chips (optional) adds a hint of sweetness

Instructions: 
-Preheat oven 375*
-Combine dry ingredients
-Combine wet ingredients
-Pour wet ingredients into the dry, Mix Well
-Bake for 30 minutes, or until center is set

Let cool! Cut into squares and enjoy!  I pop mine in the microwave, add peanut butter and enjoy with coffee!  You can also add berries on top or whatever else you can come up with.

Recipe share with me by my Betty Crocker BFF Cortney!