Frozen Cappuccino

This time of year I go crazy for frozen drinks at my local coffee shops, BUTT what about all the calories. I have come up with some really good alternatives that still taste as good as going out for a iced drink but less calories. I am going to go make myself one right now!



Servings 2

Ingredients

•1 cup double-strength brewed coffee or espresso
•1 cup coconut milk
•2 tablespoons unsweetened natural cocoa powder
•1 tablespoons honey
•1-2 ice cubes, if needed
•2 tablespoon light whipped cream  (optional and adds 15 only calories)

Directions

Freeze ahead of time coffee in an ice cube tray until firm, at least 4 hours or overnight. Combine the frozen coffee cubes, milk, cocoa, and honey in a blender. Pulse until smooth, adding plain ice cubes if you want it thicker or a little water if you want it thinner. Divide between 2 glasses, dust with a little cocoa powder, if desired, and serve immediately.

Calories 155

Carbs 25
 
Fat 8
 
Protein 3
 

NEW 5 FLAT BELLY MOVES

HAVE ONLY 15 MINUTES TO GET YOUR WORKOUT IN? This routine will get you the results you want in just a few minutes. If you have more time in your day do cardio after this workout.

READ MORE

The Healthy Food Grocery List

The World's Healthiest Foods have been listed. Easy shopping now that you have this list. Please feel free to print it and keep it with you so you can refer back to it when you feel a little lost.

The World's Healthiest Foods have been selected because they are among the richest sources of many of the essential nutrients needed for optimal health. We used a concept called nutrient density to determine which foods have the highest nutritional value.

The World's Healthiest Foods are common "everyday" foods. These include the fruits, vegetables, whole grains, nuts and seeds, lean meats, fish, olive oil, herbs and spices that are familiar to most people.
Vegetables
•Asparagus
•Avocados
•Beets
•Bell peppers
•Broccoli
•Brussels sprouts
•Cabbage
•Carrots
•Cauliflower
•Celery
•Collard greens
•Cucumbers
•Eggplant
•Fennel
•Garlic
•Green beans
•Green peas
•Kale
•Leeks
•Mushrooms, crimini
•Mushrooms, shiitake
•Mustard greens
•Olives
•Onions
•Potatoes
•Romaine lettuce
•Sea vegetables
•Spinach
•Squash, summer
•Squash, winter
•Sweet potatoes
•Swiss chard
•Tomatoes
•Turnip greens
•Yams

Seafood
•Cod
•Halibut
•Salmon
•Sardines
•Scallops
•Shrimp
•Tuna

Fruits
•Apples
•Apricots
•Bananas
•Blueberries
•Cantaloupe
•Cranberries
•Figs
•Grapefruit
•Grapes
•Kiwifruit
•Lemon/Limes
•Oranges
•Papaya
•Pears
•Pineapple
•Plums
•Prunes
•Raisins
•Raspberries
•Strawberries
•Watermelon

Eggs & Low-Fat Dairy
•Cheese, low-fat
•Eggs
•Milk, 2%, cow's
•Milk, goat
•Yogurt

Beans & Legumes
•Black beans
•Dried peas
•Garbanzo beans (chickpeas)
•Kidney beans
•Lentils
•Lima beans
•Miso
•Navy beans
•Pinto beans
•Soybeans
•Tofu and Tempeh

Poultry & Lean Meats
•Beef, lean organic
•Calf's liver
•Chicken
•Lamb
•Turkey
•Venison

Nuts, Seeds & Oils
•Almonds
•Cashews
•Flaxseeds
•Olive oil, extra virgin
•Peanuts
•Pumpkin seeds
•Sesame seeds
•Sunflower seeds
•Walnuts

Grains
•Barley
•Brown rice
•Buckwheat
•Corn
•Millet
•Oats
•Quinoa
•Rye
•Spelt
•Whole wheat

Spices & Herbs
•Basil
•Black pepper
•Cayenne pepper
•Chili pepper, dried
•Cilantro/Coriander seeds
•Cinnamon, ground
•Cloves
•Cumin seeds
•Dill
•Ginger
•Mustard seeds
•Oregano
•Parsley
•Peppermint
•Rosemary
•Sage
•Thyme
•Turmeric

Natural Sweeteners
•Blackstrap molasses
•Honey
•Maple syrup

Other
•Green tea
•Soy sauce
•Water

To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods.

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2XU Fitness Ware

2XU fitness ware has become an all time favorite for me. Not just how cool it looks but how great I feel when wearing it. They have a long line of recovery clothes for any sport. Protecting muscle from fatigue, muscle soreness, and cramping. They are built for athletes who need pockets and UV protection for those long days in the sun. 

I have listed below my favorites.



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Get Motivated to Workout

I have been asked this question a lot lately and I wanted to share with all of you how I stay motivated to workout and some tips on how to get started.



Buy Workout Clothes:
Make sure to find the best workout clothes that make you feel comfortable and not just old stuff that makes you feel sloppy and pretty much gross the whole workout. You know what I am talking about. I have some like that, that I have saved thinking, "BUT THEY MAKE GREAT WORKOUT CLOTHES." Wrong! They make great depression clothes. lol So really, go out spend a little money on some nice tops and bottoms. Make sure to have a comfortable pair of shoes too. Don't under estimate the power of good shoes. They make a world of difference.

CLOTHES I LIKE:

FITNESS CHIC (some of my favorite clothes for working out)


SHOES I LOVE:
Top 10 Best Athletic Shoes for Walking

Something is better then nothing:
Your plan was to workout first thing this morning, or to do it right after work... but guess what something got in the way of your plan. Yes, this is the way it goes in my life and I know yours too. What do you do? We always have some kind of time that shows it self. The only problem is what do we do with that time. Do we say, oh, it's only 20 minutes and I wanted an hour workout... guess, I won't workout then? NO, we say, yes, lets get atleast 20 minutes in now and if an hour some where shows up I'll use it then. Best thing to do is put yourself first and let the other things wait just a moment. I go through a day with house hold things yelling, clean me, cook me, get me put away but the truth is if I didn't get to my fitness first those things are never ending and you just can't get through them fast enough before the day is over to get a workout in you really wanted.

Have a goal:
Sign up for a race and send in the entry fee. This always works. My husband would watch the baby ever Sunday morning when I went for my run. Yes, I ran at 5am so that I could still have family time and do all the fun stuff I wanted to do but guess what, if it wasn't for the race coming I wouldn't have gotten up that early to train on a Sunday morning.

Join a gym:
Why? Well, not all of us can join a gym right now. If you can't join a gym workout outside, go to the the mall and do speed walks. Why? Sometimes the home has too many distractions from working out. You will be in the middle of a workout and have a phone call, something that needs to get done is looking at you in the face and you go and do it and the workout doesn't really get done. So getting away from the home if possible is best. I totally worked out at home all the time and made it work but it was hard and you have to be strong to stick with your workout while at home. The gym is a place where everyone is working out and you feel more motivated to do your workout when at the gym. You can find a lot of gyms for good prices just have to do some shopping.

Note: Just watch out for the sales guys they like to rush you into a deal. Look online at the gyms website and see if they have even a better offer. Never let them make you feel rushed. :)
Partner with a friend:
Ok, believe me I know it's not always easy to find someone you can count on for exercise... I have tried too. I go solo so many times. If you have someone who is motivational that you can exercise with it does help. There is power in numbers. So, give that friend a call and get your goals set and times and days you are working out written down in ink.

Never rely on others to keep you going:
Yes, I said partner with a friend but you know how many times I have been let down by friends and family saying they will workout and then they can't make it. If I relied on them for my fitness I would be pretty much a mess by now. You have to be your best friend and make a promise to yourself that you had set out to do it today and so what if your partner couldn't make it you are going to do it anyway and show them up! What ever gets you motivated to go do it. Remind yourself how great you will feel after knowing you had done it and how proud you will be with finishing what you had set out to do. Have fun:
When working out is not your thing how do you lose weight? Get involved in tennis, swimming aerobics, dance lessons, zumba, or just take up any sport! Hey, don't get wise with me you know what I am talking about. No sport that includes sitting down most of the time.

Workout Benefits:
There are so many benefits to working out and you already know them. I will list a few of them for you to help you get more motivated to workout.

• Fitting into new clothes.
• Being fit
• Adrenaline rush
• Stress relief
• Time for contemplation

There is so many more too list but it would take up the whole page. :)

Rewards:
Have a reward for when you lose a pound or when you finish a week of workouts. Great rewards are those that don't include food but do include feel good stuff like spa day, massage, clothes, or just a day off. Spa days can be done on the cheap at home and a massage could be done by your partner.

I hope this has helped give you a little more motivation to workout and helped sparked a fire within you finally this time make it happen. No more trying and never finishing. I want you to finish this time. Make this the last time that you start something and then let yourself down. I am here for you and I know YOU CAN DO IT!!!

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WEEK 3 Power Walking - Weight Loss Program

WEEK 3

I am proud of all of you for getting to week 3. This is such an exciting time for me because I'm so used to kicking my but with running. I am really enjoying this and I hope you are too.

DAY 1 Score your walk and then do a 30 minute walk.

Today you will walk your fastest for the first mile and find your walking pace.

Score:

• 20 minutes MILE is 3 mph
• 15 minutes MILE is 4 mph
• 13 minutes MILE is 4 1/2 mph
• 12 minutes MILE is 5 mph.

DAY 2 3 MILE WALK
Walk at a comfortable pace to finish 2 miles.

DAY 3 45 minutes walk
Listen to your upbeat music today and make sure to keep your at moderate to fast pace. Make sure to warm-up, cooldown and stretch at the end.

DAY 4 30 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fastest pace 90 seconds
Repeat from steady pace through fastest pace 3 times
_________________________
Cooldown 5 minutes

DAY 5 3 MILE WALK
Walk at a comfortable pace to finish 2 miles.

DAY 6 35 + minutes Interval Workout Walk

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Mountain Climbers max reps (workout below)
Steady pace 5 minutes
Overhead Bend Do 20 reps; switch sides and repeat. (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes

Mountain Climber

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. max reps

Overhead Bend

Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.

DAY 7 OFF

Week 4
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Chest and Triceps Workout

This workout is both for men and women. I have included a rep range for your fitness goals. I really pushed myself with this workout but it felt soo good to get through it. For all your girls out there no more flabby under arm wave, no more arm pit fat. BYE, BYE forever!


WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.

TOOLS: dumbbells, bench, matt, ball

Your rep range: Your Body Type, Your Workout

STRENGTH EXERCISES

Do each first exercise, and immediately do the second exercise and so on. Once you have finished going through the first set of each exercises REPEAT 2 more times. If you have time do cardio for 30 minutes. Any style of cardio you like.

• Plyometric Pushup (max reps)
• Triceps Dip and Reach (max reps)
• Diamond Pushups (max reps)
• One-Arm Incline Triceps Extensions (your rep range)
• Dive Bomber Push-up (max reps)
• Legs Up Triceps Extension ( your rep range)
• Push-up with Switch Drill (max reps)
• Triceps Kickback ( your rep range)

Plyometric Pushup

• Set up in the classic pushup position on a well-padded carpet or exercise mat.
• Push up hard enough for your hands to come off the floor and catch some air.
• When you hit the floor, go immediately into the next repetition, pushing up again as hard as you can and catching more air.

Triceps Dip and Reach

•  Position your hands shoulder width apart on a secured bench.
• Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.
• Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.
• Straighten your arms, then reach your left arm straight out in front of your body at shoulder height while lifting your right leg. Hold for a few seconds, then repeat, lifting the opposite arm and leg. That’s one rep.

Diamond Pushups
 

• Kneel down on an exercise mat.
• Extend your legs out behind you with your toes touching the ground, distributing your weight between your hands and toes.
• Keep your head aligned with your spine and tighten your abdominal, quadriceps, glutes and lower back muscles. This will ensure your back stays straight.
• Exhale as you lower yourself to the mat, making sure to keep your head and body straight. Go as low as you possibly can, but not so low that you can not push yourself back up. Inhale as you push upward until your arms are fully extended.
• Do as many repetitions as you can while keeping proper form.

Tips: If this exercise is too challenging as described, try positioning your hands apart so that your index and thumbs are not touching. If you are having a problem with balance, spread your legs about shoulder width apart for more stability.
One-Arm Incline Triceps Extensions

• Lie with your left side on the ball, lower leg down on the floor for balance and the right leg extended.
• Hold a light-medium weight in the right hand and extend the arm straight up toward the ceiling.
• Keeping the move slow and controlled, bend the elbow and lower the weight behind the head until the elbow is at 90 degrees.
• Squeeze the triceps to straighten the arm, without locking the elbow.
• Repeat on each side.

Dive Bomber Push-up
Move from a Downward Dog position with wide hands and feet to an Upward Dog position (the exercise simulates going back and forth underneath a fence).

Note: To modify, do these on your knees.

Legs Up Triceps Extension

• Lie on your back with knees bent at 45 degree angel, hold a weight in each hand with arms extended toward the ceiling.
• Bend elbows and lower weights until they're alongside your ears.
• Return to starting position and repeat.

Push-up with Switch Drill

• Do 8 push-ups on your toes.
• Next, still in push-up position, bring your left foot in toward your hands about 18 inches without letting hips raise.
• Keeping abs tight and back stable, switch the left and right foot 20 times in quick succession.
• Return to push-up position and repeat.

Triceps Kickback

• Hold a medium weight in both hands and bend over until your torso is at a 45-degree angle or parallel to the floor (more advanced).
• Bend the knees if needed and keep the abs engaged to protect the lower back.
• Begin the movement by bending the arms and pulling the elbows up to torso level.
• Holding that position, straighten the arms out behind you, squeezing the triceps muscles.
• Bend the arms back to starting position and repeat.

Tools:


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