there it is everyone.
Mediterranean Turkey Burgers (via Tone It Up)
- 1 pound 98% fat free organic ground turkey
- 1/2 cup egg whites
- 3 tbsp olive oil
- 3 tbsp fat free feta cheese
- Dried organic unsweetened cranberries
- Fresh crushed garlic
- 1/4 cup spinach
- Salt & Pepper to taste
- Divide 1 pound of organic low fat ground turkey into 4-5 patties. Mix in cranberries, feta, garlic, spinach.
- Next combine egg whites and olive oil in medium bowl. Take patty and mix in the for moisture.
- Once all ingredients are thoroughly combined, form a patty. Grill on medium heat 4 minutes on each side or until fully cooked.
- Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments.
Garbanzo Bean Patties (vegetarian)
- 2 cups Mashed Garbanzo Beans
- 1/4 cup Carrot Grated
- 1/2 Onion Minced
- 1/4 cup Ground Flaxseed
- 1 tsp. Paprika
- 1 tsp. Cumin
- 1 tsp. Turmeric
- Thoroughly mix ingredients to together in a bowl. If the mixture is to dry/crumbly add water slowly (no more than 1 Tbs. at a time) until it reaches a smooth yet ﬁrm consistency.
- Form the mixture into 4 burger sized patties.
- Grill for about 3 minutes on each side or place in a skillet sprayed with fat free cooking spray or olive oil and cook until evenly browned.
- Serve with a whole wheat bun or on portobello mushrooms with your favorite healthy condiments.
Desperately needed a good foam rolling before bed! Tough training weeks mean oh-so sore muscles. Just finished rolling out to ‘Roll Out’ by Ludacris: my new favorite thing to do. :)
This video from Tone It Up has great ideas if you’re new to foam rolling. If you’re really sore, it can be painful, but the good kind of painful. You’ll feel great afterwards, I promise.
I had a cheap roller at first, and it worked well. As my workouts got more intense, I needed something with a little ‘oomph’ to really dig into my muscles. Beginners can expect to spend $20-$40 bucks on a simple roller. If you want more of a ‘grip’, you can try the model below (I have the long & short models at home, and my neck/back/IT band loves me for it). It can run you about $45-$75 or so.
Stretch Out Sundays is a new feature, and each Sunday I’ll post a follow-along stretch video or printable routine that you can add to your workouts or do on its own.
If you KILLED your workout yesterday, chances are you might be a little sore! This routine will help ease some of that post-workout pain, I promise.
Flexibility is a massive fitness component that many, MANY people ignore. The more flexible you are, the lower your risk of injury. Stretching can also alleviate post-workout soreness AND help improve your range of motion for exercises like squats, lunges and core work. (Did you know that Olympic weightlifters are second only to GYMNASTS in terms of flexibility?)
Sundays are usually my rest day, and sometimes doing a little light yoga/stretching helps me feel like I’ve gotten in my ‘workout’. Those of you who are fitness addicts like I am should ALWAYS take a day to stretch out thoroughly.
Stretchy Tip: Stretching is best done warm, but if it’s a rest day, you might not get a chance to warm up properly like you would with a workout. If that’s the case? Take a hot shower! It warms up the muscles similarly (after a workout IS best, but it’s a sassy alternative). Start your stretch routine after you’ve toweled off.
Follow along with this week’s routine from the Tone It Up girls & repeat/pause anytime you want to get a deeper or longer stretch.
Superbowl Sunday is here! Woot!
I love the Superbowl, even if I’m not the biggest football fan out there (I’m a Habs girl. What can I say?). I didn’t even know who was playing until a few hours ago. Honestly, I watch because of the tights they wear, the man piles (they really just seem to love throwing themselves on top of each other don’t they?), the sweaty aggression and I really like when they tap each other on the bum. I’m also watching for the halftime show (I’m a Madonna and M.I.A mega fan) and have my fingers crossed for a streaker. :) Should be fun!
Despite all this, I have a STELLAR record when it comes to picking Superbowl winners. My secret? I pick the team with the better booties. And I’ve been right 90% of the time! I haven’t seen the team tushies (yet), but I’ll post my thoughts here before kick off! I’m not kidding, it works! Using my logic, better glutes make better players. Plus, it’s kinda fun to check out the man candy: football boys have fabulous buns. Do they ever.
Other stuff I’m up to today…
1. I’ll be doing the Miss Representation challenge during commercials (though I’m not sure if I’ll get the American commercials here. Oh, Canada). If it becomes clear that I’m not seeing the same stuff, I’ll post my worst offenders when I catch them on YouTube tomorrow. Tweet me @fitvillains if you see any I should mention!
2. I’ll be doing a modified Dirty Dozen workout before kickoff! (6 reps each instead of 12 - same amount of time, but moving quicker raises the heart rate and gives me some bonus cardio. Each 6 rep circuit counts for 1/2 a round instead of a full one. If you want to use it as a strength challenge workout, you can also double your reps to 24 each and count each round as 2). Join me if you want to get a little sweat in before kickoff!
3. I’ll be making the Tone It Up guacamole & attempting to make my own tortilla chips. Should be interesting, but I’m not planning on eating a lot (I’m oddly sensitive to avocados, and I’d prefer to watch the halftime show from the living room and NOT the bathroom). We’re doing healthy quesidillas for dinner, and have tons of chopped veggies and black bean hummus ready to go.
If you haven’t planned what you’re eating for the game today, here are a few fab reading suggestions that can help you out! Superbowl Sunday is the second biggest eating day of the year. You can still have a great yummy time, but offset some of the damage by making a few tasty & healthy swaps.
6 Simple And Heathy Super Bowl Snacks via Blisstree
Superbowl Food Shockers via Shape
Healthy Game Day Swaps via Women’s Health
Soooo… who are you rooting for? Patriots or Giants?
Guacamole isn’t just one of our favorite ways to enjoy avocados, but it’s a delicious and healthy crowd-pleaser that’s always one of the first things to disappear after you set it out at a party. Here’s our favorite recipe:
3 Avocados, peeled and diced
3 Roma tomatoes, diced
1/2 of a yellow onion, diced
2 Limes, juiced
1/2 tsp. sea salt
1/2 tsp. Cayenne Powder (if you like it hot!)
Mash Avocados until smooth. Squeeze in lime juice while mashing to make this easier and to keep the Avocados from starting to brown. Once the avocado lime mixture has reached a nice, smooth consistency add in tomatoes, onions and spices. Stir until all ingredients are completely mixed. Cover tightly with plastic wrap and allow to chill in the fridge for about an hour before serving.
Sort of like with the corn chips, even most major store bought varieties of salsa are a pretty good choice with low calorie counts and natural ingredients. If you want to go with a homemade variety try this recipe:
Fresh Mango Salsa
1 Mango, peeled and diced
2 large Tomatoes, diced
1/2 Red Bell Pepper, diced
1/2 Red Onion, diced
1 Cucumber, peeled and diced
1 Lime, juiced
1 tsp. Cayenne Powder (more or less to taste)
1 tsp. Black Pepper
3 Tbs. Fresh Cilantro Leaves, finely chopped (optional)
Mix chopped tomatoes, mango, bell pepper, onion and cucumber in a large bowl. Drizzle lime juice over the chopped veggies. Sprinkle with cilantro and spices. Toss all the ingredients together gently until thoroughly mixed. Let chill in the fridge before serving.
Read more here.
Chichi’s in the kitchen today! We’re making this Tone It Up Gingersnap cookie recipe! Ran to the store (5 minute run pre-shopping is a great NON-coffee way to start your day!) and loaded up on what we were missing (not much - this is a great holiday recipe since most of you will have the ingredients on hand).
Will let you know how it goes! Oven’s preheating as we speak and the batter is delish. :)
Tone It Up Instructions
Preheat oven to 350. Combine all dry ingredients in a bowl. Mix, then add wet ingredients. Spray cookie sheet with non-stick cooking spray. Roll teaspoon size balls and flatten as much as you can onto a cookie sheet. (you may need to use flour on your hands or wooden spatula when flattening them)
Cook for 10-15 minutes or until crisp and brown. If you like softer cookies, flatten them less. Sprinkle with powdered Stevia. Enjoy :).This Healthy Gingersnap Cookie Recipe makes 16-24 cookies depending on size.
Big thanks to Karena and Katrina, and GRANDMA! More instructions, tips and health info here.
We tend to over-complicate things. It’s common, but life is far more LOVELY and easier when we don’t.
Some of you have told me that you feel guilty when you can only get a 20-30 minute workout in (which by the way is PLENTY of time). Doing something is ALWAYS better than doing nothing. And believe it or not, it’s more about intensity than time. So if you’re short on time, boost your intensity (heavier weights, go faster, get your heart rate WAY up) and do a guilt free shorter workout.
Stop thinking in terms of ‘all or nothing’ when it comes to fitness! That’s all in your head, not your body. Your body just likes to move.
Give this workout a try when you’re pressed for time! It’s a little tougher than some previous workouts, which is why it works (intensity!). This total body toner is ideal for beginners/intermediate. Advanced exercisers: Add heavier weights, or additional reps.
This workout should take about 15 minutes or so, but not much longer. If you’re REALLY worried about time, forget reps and make this a time challenge. Warm up first and stretch after!
Do each exercise in order (10-20 reps), and complete a set of plank jacks in between each exercise (description below).
- Squat To Bicep Curl
- Tummy Tuck to Glute Kick
- Skinny Dips
If you’re advanced, you should be doing 20 reps at full intensity! Boost your weights if you need to!
** Video tutorial at the end of this post!!
Who said beach babery was just for summer?
This routine will tone you from head to toe, no equipment necessary! Follow along with the girls in this video (tip: if you know the moves, mute them and follow along with your own playlist or use one of mine!!)
Tired of working out on your own? Win A Personal Training Session With Me & Donate To A GREAT Cause. FAST! Time’s running out!
Why consistency will make you a fat burning MACHINE!
Performing an aerobic exercise requires energy systems in the body to be activated; as you push through a workout, you will quickly get to the point where you feel the ‘burn’. This burn is your lactate threshold, it’s at this point that your body no longer uses the triglyceride energy source (from fat), and must activate the glycogen energy source (from carbohydrates) in order to keep up with the demand.
This is great to know! This also helps partially explain why intervals are so effective; pushing through cardio as hard as you can burns up triglycerides in the muscles (triglycerides are a component of body-fat released into the muscle to be used for energy production). As you start to lose steam (45-90 seconds into your sprint) you reach your lactate threshold, where your body makes that switch over to burning glycogen as its primary energy source and signals the end of that sprint.
I like this one!
Great for back to school, and not too complicated I promise. Give this one a try either before or after your cardio (or complete it in a circuit, as quick as possible, and repeat a few times).
Don’t forget to grab a friend to do this workout with you. :)