Chocolate Strawberry-Banana Post Workout Shake (Tasty Thursday)

Chocolate Strawberry-Banana Post Workout Shake (Tasty Thursday)

To help repair your muscles from a strenuous workout… try adding a Post-Workout Shake within the hour after you complete your workout. Sooner you refuel… the better!  Ingredients: 6 oz of 1% Organic Milk (or you can Unsweetened Almond Milk) 1/4 cup low-fat cottage cheese 1 1/2 scoops of AdvoCare’s Chocolate Muscle Gain 1/2 of a small banana 5 medium-sized strawberries, washed and tops removed 3/4 – 1 cup of ice cubes (depending on your preference for shake thickness) Directions: Blend together and enjoy! Your Friend, Natalie Novak Share...
Lower Body Exercises You Should Be Doing (Workout Wednesday)

Lower Body Exercises You Should Be Doing (Workout Wednesday)

Close Squat to Lunge – Place your feet shoulder width apart and your arms up at shoulder height. Squat applying weight through your heels. Return to standing position then step forward into a lunge. Keep knees at 90 degrees. Video Here Wide Squat with Overhead Press – Feet should be wider than shoulder width apart. Hold dumbbells with palms facing in. Squat, Raise dumbbells overhead keeping your core nice and tight. Keep your elbows close to your body. Lower your hands back to your sides and repeat. Video Here Lying Leg Curl on Stability Ball – Lie on back with your arms by your sides, knees bent, heels placed on top of the ball. Press your heels into the ball, pull your abs in tight, and lift your hips up off the floor. Keeping your hips up, slowly extend your legs and roll the ball away from your body. Bend your knees and curl the ball back into your body, return to the starting position. Video Here Kettlebell Swing – Stand with your feet slightly wider than shoulder width apart. Hold kettlebell/dumbbell with both hands. Hold your arms out in front of you, parallel with the floor. Squat and lower the weight between your legs. Return back up to the starting position. Video Here ***** Perform 3 sets at 15 Reps of each exercise. Rest for 10 seconds between each exercise.    Your Trainer, Natalie Novak Share...
Bulgarian Split Squat (Fitness Tip Tuesday)

Bulgarian Split Squat (Fitness Tip Tuesday)

Bulgarian Split Squat How To: With one leg on a bench behind you, squat bending the other leg 90 degrees. Be sure to align your knee with your ankle. Hold a dumbbell in both hands in front of you to make this exercise more challenging. Muscles Used: Quadriceps, Hamstrings, Glutes, Calves. Happy Fitness Tip Tuesday! If you want to tighten and tone your legs, give that booty a lift, this is the exercise to do. The best part is you can do this exercise ANYWHERE! If you want to really shape your legs and butt, keep increasing the weight while decreasing the reps. You can do this each week. I recommend starting with using your body weight…. aiming for 3 sets of 10-12 reps.   *** Here is a great video instructing you how to do the Bulgarian Split Squat: Check Video Out   Your Friend, Natalie Novak     Share...
Fitness is like Marriage (Motivation Monday)

Fitness is like Marriage (Motivation Monday)

Fitness is like Marriage. You can’t cheat on it and expect it to work.  Happy Monday!!! I have a feeling a few of you are feeling guilty about what you drank or ate this past weekend. You probably did really well ALL week and lacked the same discipline on the weekend.  Because you probably drank….. this probably caused you to pick poor food choices. But we don’t want all that hard work during the week to go to waste! If you want to see results of all the hard work you put in week after week….. Let’s change how you celebrate your weekends. Many people lack the discipline on the weekends. Moderation is the key to a healthy lifestyle. I want you to still enjoy the small things in life, but with a balance. Here’s some tips I suggest trying if you’re struggling with a balance on the weekends: DRINK WISELY:  Alcohol has 7 calories per gram. That’s a close second to fat, which provides 9 calories of energy per gram. Often alcoholic beverages are empty calories. They provide little to no nutritional value. Don’t drink high calorie, sugar loaded drinks. Limit your drinks to 0-3 drinks Drinks Of Choice: Light beer: at 110 calories per standard drink, this is a better option than regular beer containing an average of 150 calories per drink. White and red wine: 75-105 calories depending on the level of sugar content. Choose drier varieties for less calories. Champagne: 84 calories Spirits (80 proof): Gin, rum, vodka, whisky , tequila, brandy and cognac all come in at around 65 calories, but beware of high sugar mixers...

Let’s talk about Debt!!!

Let’s talk about a sensitive and personal topic….. Debt! According to nerdwallet.com, here’s the average American’s debt load as of December 2014: U.S. household consumer debt profile: Average credit card debt: $15,611 Average mortgage debt: $155,192 Average student loan debt: $32,264   Proverbs 22:7 The rich rules over the poor, and the borrower is the slave of the lender.   Are you drowning in debt? You know…. Living the American Dream!? Well my family has a plan…… Randall and I are doing Advocare’s Debtbuster System. According to the system….. In about 3 years will will have paid off $50,600 of debt. That includes a car note, one house mortgage, 3 credit cards, 1/2 my student loans, and 2 other investment loans. In 13 years from now will have paid off our 2nd mortgage, Randall’s law school loans and the rest of my student loans. When we become Debt Free…… We will have an extra $30,000 a year in our bank because we aren’t paying money to a lender. We will have zero student loans and actually OWN 2 houses. Let that sink in. Fact: Did you know… 90% of divorces are due to financial problems? I heard this statement a few weeks ago and it stuck with me: “Debt looks good when you buy a new house or car, but debt doesn’t look good inside your home.” Let me start by saying this….. There’s nothing wrong with nice things! But if it’s a burden something has to change, right? My family and I make sacrifices right now so we can have a bright future and afford those luxury items....

What is Diastasis Recti? Do you have it?

I want to talk about diastasis recti. What it is and what you can do about it. I developed diastasis recti after having my son. In this blog I have included how to test for diastasis recti and a video link on how to heal it. I will also share my experience dealing with it. What is diastasis recti? Is an unnatural divide that can develop between the two sides of the rectus abdominis muscle bundles (ab muscles), a condition doctors call diastasis recti. It’s usually associated with pregnancy, but it can happen to both to men and children. If you have are suffering from diastasis recti, you probably are interested in how the separation came to be and how you can fix it. Causes of diastasis recti: Many different factors can cause the abdominal muscles to separate. It can occur in both genders and at different phases of life. This condition is not just caused by being pregnant, even though that’s the most common reason it occurs. Here’s a visual of diastasis recti. What causes the physical separation? It results from the contents of the abdomen pushing against the linea alba tissues (linea alba separates the left and right rectus abdominis muscles), causing them to thin out…. allowing the rectus abdominis to separate. The pressure could come from a baby during pregnancy or simply from visceral fat. It can also occur from poor posture or movement habits creating unnecessary forward shifting of the abdominal contents. Diastasis recti can also occur from constant internal abdominal pressure….. such as years lifting heavy weight. How to test for Diastasis Recti: This easy self-test will help you determine if you have diastasis recti: Lie on your back with your knees...

Sunday Funday: 40-Minute Full Body Workout

Here’s to ending the weekend with a BANG!!! This workout is for healthy individuals with very little limitations. I have included videos attached to the exercises and stretches you may not be sure how to do. I will eventually get my YouTube Channel up and going, but until then I have all these fantastic videos others have posted for me to borrow! I hope you enjoy the workout I have put together for you guys. ****If you like the routine feel free to share it with others!   Includes: Cardio Warm-up Total Body Routine Cool Down and Stretching   Equipment Needed: Dumbbells, Step or Bench, Mat if you don’t have carpeting or a rug   What to Expect: -Try not to break until WATER BREAK. This will keep your heart rate elevated and allow you to burn body fat.   Warm-Up Routine: Knee Drives (Watch Video Here, Start Video at 34 Secs) 60 Seconds each side Jumping Jacks 60 Seconds High Knees 60 seconds Repeat 2 Times!   Strength Training Routine: Reverse Lunge with 3 Leg Lifts (Watch Video Here) 10 reps each side, can hold Dumbbells at side if needing an extra challenge Clean to Press (Watch Video Here, start video at 1:09) 10 reps on each side Reverse Lunge with 3 Leg Lifts  10 reps each side, can hold Dumbbells at side if needing an extra challenge Clean to Press  10 reps on each side   Next Round of Exercises:  Step-up with Knee Raise, Curl to Overhead Press (Watch Video Here) 10 reps on each side Bulgerian Squat with Dumbbell Curl (Watch Video Here) 10 reps on each side Step-up with Knee...

15 recipes, 24 Day Challenge Approved

      Taco Lettuce Wraps Roasted Shrimp and Green Beans Turkey Stuffed Zucchini Boats (easy on the Cheese or omit all together) Buffalo Chicken Chili (omit cheese) Mexican Chicken Stew  Slow Cooker Rotisserie Chicken Enchilada Chicken Stew Chicken Taco Meat Salad Whole-grain pasta with ground turkey, mushrooms, and tomato sauce Stuffed Breakfast Pepper Cauliflower Herb Mash Low Carb Cauliflower Tortillas Spicy Whole Wheat Linguini with Sausage and Roasted Peppers Mushroom, Lemon and Lentil Salad Low Carb Pizza Crust Share...

SLOW COOKER WHITE CHICKEN CHILI

24 Day Challenge Approved! Came across this recipe on thegraciouspantry.com. Omit (or use very little) cheese if you are following the 24 Day Challenge.  (Makes 11 servings) INGREDIENTS: 1 pound boneless, skinless chicken breast, raw 1 (16 ounce) can diced no salt added tomatoes, fire roasted or regular, OR 1 lbs. fresh, chopped 4 (16 ounce) cans Great Northern beans, low sodium and/or organic 1 (4 ounce) can fire roasted green chiles 2 medium onions, diced 6 cloves of garlic, minced 1 tablespoon extra virgin olive oil ¼ cup chili powder 2 teaspoons cumin 1 ½ cups reduced sodium chicken stock 1 cup 2% cheddar, grated Salt and pepper to taste Follow the directions located Here!  Your Friend, Natalie  Share...

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