If you want to do a workout that you will feel the next day, this is the one for you! My sister recommended this one to me and now I am passing it along to you. I love how pilates is low impact yet it works deep into the muscles of the body.
Bikini Body Pilates – 27 Minute Abs, Butt and Thighs Pilates Workout by FitnessBlender.com
Take 25 minutes and improve your day, your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise! As always… No Excuses! Just Do IT!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
Hitting a plateau is so annoying! Every body is different, there is no magic formula or just one specific answer to how to get over a plateau.
Sometimes it feels like you are doing everything right and still not losing weight. You might need to ask yourself a few simple questions…
Are you really taking the best care of your body and health or are you just going trough themotions?
Are you being patient giving your body time to respond to healthy changes?
Or maybe you think you are doing everything right but in actuality you are missing something in one area or another…
What you are eating? (Are you eating too much? Not enough?)
How you are sleeping?
Are taking care of yourself? How is your stress level?
What types of work outs are you doing? (Are you working out too much? Not enough?)
Losing weight is not just a simple formula, it is a very personal thing.You may be working out and eating right but you are not sleeping enough or maybe you’re always stressed out. Our bodies love to hang on to those extra few pounds just in case they need it later on.
I know that it is so annoying to be doing everything right and not see the scale moving. Remind yourself that even if the scale isn’t heading in the direction you want it to, your body might be changing in a positive way internally.
Listen to the signals that your body is giving you. Also, just because you have that perfect goal weight in your mind doesn’t mean that number is where your body can comfortably maintain itself.
Personally, I had a goal weight in my mind that I wanted to reach. Once I reached that goal I was so proud of myself, but when it came time to maintain my weight at that weight it was really hard. My body wanted to rest about 3 lbs heavier than that goal number. Instead of fighting it, I have embraced those 3 lbs, and because of that decision I have not had any difficulty with my weight maintenance. (I even indulge with a small bowl of ice cream every now and then, I couldn’t do that when I was trying to keep those 3 lbs off.)
While I am not a wellness coach, nutritionist, or personal fitness trainer, I am a nurse who loves to learn as much about health and wellness as I can!
I have been trying to broaden my leafy green horizons.
So while “This kale salad tastes like I’d rather be fat!“…these baked kale chips taste so awesome that I cannot stop eating them!
Here is a quick and simple delicious recipe for baked kale chips.
Ingredients
1 bunch or 1/2 bag of kale
1 Tablespoon olive oil (I use grapeseed oil)
1 Teaspoon seasoned salt
Directions
Preheat an oven to 350 degrees F (175 degrees C)
Line a non insulated cookie sheet with foil or parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear or cut into bite size pieces. (don’t skip this step, these things taste nasty!)
Wash thoroughly and dry kale with a salad spinner.
Drizzle kale with olive oil and sprinkle with seasoning salt.*
*I prefer to add my oil and seasoned salt to a gallon sized zip top bag and shake it up until the kale is completely covered in the oil mix.
Spread out evenly on the foil lined baking sheet.
Bake until the edges brown but are not burnt, 15 to 20 minutes.**
**I like mine to be extra crispy so I bake the kale for 20 min (10 minutes on each side.)
Here it is all together without the pictures interrupting it…
Ingredients
1 bunch (or half a bag) kale
1 tablespoon olive oil (I use grapeseed oil)
1 teaspoon seasoned salt
Directions
Preheat an oven to 350 degrees F (175 degrees C).
Line a non insulated cookie sheet with parchment paper.
With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces.
Wash and thoroughly dry kale with a salad spinner.
Drizzle kale with olive oil and sprinkle with seasoning salt.
*I prefer to add my oil and seasoned salt to a gallon sized zip top bag and shake it up until the kale is completely covered in the oil mix.
Spread out evenly on the foil lined baking sheet.
Bake until the edges are brown but not burnt, 15 to 20 minutes.
Enjoy!
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Sometimes you just need a good stretch! My muscles have been so tight and sore lately that I actually thought I had injured myself! This Short and Sweet Stretch from Jessica Smith only takes 15 minutes and it is perfect for stretching out those tired tight muscles!
Take 15-30 minutes and improve your day! Your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
Let me know in the comments below if you have tried out any of these No Gym? No Problem! workouts I would love to hear what you think!
It has been a while since I have written a Flab to Fab post. Thankfully, I can report to you that I have been staying closer to the “FAB” side of things and have not returned to Flab. Staying “FAB” is not easy, it is an every day task! I have to work at eating right every day! I still LOVE cookies and ice cream, oh and french fries… cheese burgers too! I don’t always feel like making the right nutritional choice. Sometimes the thought of another healthy salad makes me want to scream!
Despite having long since reached my goal weight, I still have good days and bad days. I have found that maintenance is a lot harder than losing. I kept myself to a pretty strict routine while trying to drop those last few pounds. Now while maintaining, I have more freedom. Freedom is not always easy. While losing the weight, I retaught myself how to eat properly. I knew that I would never return to my old way of eating. But. once I reached my final goal and loosened up my diet, I also knew that I couldn’t allow myself to let those bad habits slowly creep back into my life.
I attribute my success to BALANCE! I try to eat a mostly healthy diet, consisting of mainly fruits, veggies, complex carbs, and lean meats, making mostly healthy choices. One of the most important things I do is I let myself indulge. A sweet treat every once in a while helps me to be successful the next time I have to decide what to eat.
While I am actually trying to be funny in this above picture, I really am quite proud of the accomplishment I have made. There was a time not too long ago that these jeans fit me a bit too snuggly.
My diet is balanced and not overly restrictive. It doesn’t just consist of kale and celery. Every once in a while I will let myself have a bowl of ice cream or piece of a huge reese’s peanut butter cookie. The key is to not eat the entire pint of ice cream or the whole cookie all by myself. I love to eat and I love to exercise, but all diet and no exercise is not right, just as all exercise and not eating a healthy diet is also not best.
When I decided to make a drastic dietary change in my life, I knew I didn’t want to be on a “diet”. I wanted to make a lifestyle change that would last forever. Since reaching my final goal weight I follow the 80/20% rule. Eighty percent of what I eat is healthy, and I let myself splurge the other 20% of the time.
Eating healthy is not a chore, it takes thought and preparation, but it isn’t a chore. I have given myself permission to enjoy food. Being able enjoy a special meal with friends and family or have a piece of birthday cake at a party is all part of enjoying life. I allow myself to go on vacation and fully enjoy foods at restaurants that I will not be visiting again for a long time (or possibly ever). It makes the whole balanced healthy diet attainable for a lifetime, not just to reach a specific goal. I don’t want what I do and don’t allow myself to eat to hold me back from living my life. Once again it is all about BALANCE.
Some days I eat celery, spinach, cabbage, and kale. Other days I eat a huge Reese’s peanut butter cup chocolate chip cookie! It’s all about balance. 👁 ❤ 🍪 (Clarification: I also eat celery, spinach, cabbage, and kale on the days I eat the cookies.)
Trust me I have tried to only exercise and not eat healthy! For 5 years I diligently worked out so hard, but I always ate whatever I wanted to. It wasn’t until I improved my diet that I finally started to see all the awesome results I had been trying to achieve with exercise only. Going from flab to fab includes both diet and exercise. I also follow the 80/20 rule with exercise. 80% diet 20% exercise.
If you would like to read more about my journey from flab to FAB, you can do so by clicking HERE.
What about you? Have you been on a journey from flab to FAB? Have you made any major lifestyle and diet changes? What do you do to keep yourself on track and accountable?
I love workouts that use compound movements with weights. Two birds with one stone! This is a great 18 minute workout that uses both a set of lighter and heavier weights. Take some time today to improve you health and well being. You are totally worth it! As always, no excuses, just do it!
Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
A few weeks ago for “No Gym? No Problem” I shared a 15 minutes to burn 150 calorie workout. Today’s workout you can burn 200 calories in 20 minutes. Do you have 20 minutes to improve your health and wellness? Yes, You Do! No Excuses, Just do it!
Burn 200 Calories in 20 Minutes With This Quick Workout
Take 15-30 minutes and improve your day! Your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
My mom made this Chopped Detox Salad from Clean and Delicious a few weeks back. She shared it with me, and now I am sharing it with you! Here is the recipe and a video from cleananddelicious.com
Chopped Detox Salad
1 bunch of broccoli (about 2 cups chopped)
1/3 large head of cauliflower (about 2 cups chopped)
1/2 small head red cabbage (about 2 cups chopped)
4 kale leaves, stems (about 2 cups chopped)
3 carrots, peeled (about 1 cup chopped)
1/2 cup parsley
1/3 cup roasted almonds, roughly chopped
1/4 cup dried cranberries, roughly chopped
2 tbsp. sunflower seeds
2 cloves crushed garlic
1 tbsp. grated ginger (about 1 inch)
1/2 cup lemon juice
1 tsp. dijon mustard
1 tsp. honey
1/4 cup extra virgin olive oil
Salt and pepper to taste
Roughly chop all the veggies into bite size pieces.
Place each veggie into the food processor and pulse until you have chopped the veggies nice and fine. They should look like crumbs and you will definitely have to do this in batches. Fine chop the parsley as well.
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Transfer the veggies into a big bowl and add in the almonds, sunflower seeds, and dried cranberries.
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In a separate bowl combine the garlic, ginger, lemon juice, dijon mustard, honey, extra virgin olive oil, salt and pepper. .
Drizzle the dressing over the salad and toss everything together. Serve and enjoy!
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Makes 4-6 Servings
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Nutrients per 1.5 cups of salad: Calories: 231g; Total Fat: 15.1g; Saturated Fat: 1.8g; Cholesterol: 0mg; Sodium: 117mg; Carbohydrate: 25.6g; Dietary Fiber: 6.5; Sugars: 11.5; Protein: 6.6g
As I have mentioned recently, I found this site called SPOTEBI. I have really been enjoying it! It is exactly what I love: a ton of at home workouts for women!
Take 15-30 minutes and improve your day! Your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I am so excited right now! Wow, 500!!! When I first started blogging last year I didn’t realize that through this blog I would find so many new friends! Thank you all for being a part of me reaching this milestone! You are the best and you are all greatly appreciated.
Looking Joli Good 