One of my quickest recipes yet one of my healthiest. I'm always down for a meal that's quick, easy and healthy. You can swap the steak out for any protein of your liking, and add as many or as little veggies as you want. I used what I had and what worked best with my current diet regimen. Check it out below!
Steak of choice
Season your steak, and cook to your liking. Next in a bowl layer your spinach first. Follow by slicing your remaining vegetables and adding to your spinach. Add balsamic and then steak on top. Enjoy!
I know, we're all ready for things to go back to normal. But as we navigate through what the new "normal" will be, we have to define what our new normals are personally. For me, when the pandemic began it gave me something I hadn't had in months. Which was the opportunity to workout daily. I worked a job that had me out of the house for nearly 13 hours a day. By the time I got home it was dinner, shower and bed. Having the opportunity to be home, allowed me to put more focus on things that truly mattered like taking better care of my body.
As badly as I miss my gym workouts I'm starting to love my gym that's only a few footsteps away from my bed. And as badly as I want a squat rack and treadmill, we make it work and still make it sweat. Check out one of my favorite workouts, that'll have you sweating in no time and sore for days.
Begin by stretching
(Do each workout 12-15 reps, repeat 3x)
Walk downs / Inchworm
Mountain climbers (30 seconds)
Jumping jacks (30 seconds)
End by stretching
-- Good luck! :)
I've always been a fan of in-home workouts, and over the years I have posted about it. Now that gyms are being shut down, in home workouts are our only option. With the exception of outside, of course. I included my previous posts on workouts you can do, without any equipment that will get your heart rate up, and still keep you on track!
1. In-home workouts
2. In-home workouts
3. In-home workouts
4. In-home workouts
Which do you prefer? Cooking for yourself or ordering out? I like a healthy mix of both. Some days, I have no energy to cook so ordering out is the best option. Other days, I'm super excited about a new recipe I've been wanting to make. Meal prepping is kind of the same deal. You can meal prep for the weekend cooking it yourself, or having someone else do it for you.
I have been toying with the idea of having a meal prep service for a variety of reasons. Some great pluses to having a meal service is the convenience first. There is nothing easier then having your meals sent to you house, simply waiting for you to eat. The second convenience is that you don't have to cook which means way less time taken out of your day. You don't need to shop for the ingredients, then cook and clean up. Depending on how vigorous your meal prep is, this could save you a few hours a week. But there are some down sides too. For example, you are not cooking the food yourself. While you hope the company is honest in what's in the ingredients and how it is prepared, there is always that variable. For some people, that may not be a negative. But for others, it can be a huge deal. For example, I really have to watch my salt intake. When I cook for myself, I typically don't add salt especially if I am cooking with foods or other ingredients that already contain it. My hope is that the label of food I am eating is accurate, but it could be a real problem if it isn't. The second negative is that it can be costly. Now for some, this is also not an issue. But for others, cooking can be way less expensive. Most meals vary between $8-$14, which can cost a pretty penny if you're buying enough meals for the week.
So which do you choose?
Convenience vs. time cooking
More expensive vs. cooking
Cooking at home vs. sent to your house
Meal prep yourself vs. not knowing what you're eating
Tell me what you think, below!
Self care doesn't have to be expensive, or cost a single dollar. But if you don't take care of yourself you'll end up spending a whole lot! Every time I neglect myself, I end up sick. My body is like clock work. Which then means spending money on doctors visits and medication, when I always know it could be avoided if I just put myself first before all the other stressors in life. I have made it a point to do one thing from my list, a day. It can be something small that only takes a few minutes, on the days I'm running around. Or something that takes up an entire afternoon when I have the space to do so.
Read a book
Watch a favorite film
Cook yourself a meal
Enjoy your cup of tea or coffee
Take a bath
Do a face mask
Get a massage
Buy some new candles and light them
Get lunch with someone you've been meaning to see
Get a manicure/pedicure
Go for a walk at the beach
Turn your phone off for an hour
Get out into nature
Listen to a podcast
Take a new fitness class
Get in more nature, take a trip to the zoo or aquarium
Read a book in the library
Enjoy a green juice
Journal your thoughts
Take a yoga class
Sit in a sauna
Listen to music
Add to my list, what's something you love to do for your self care? Comment below!
You don't need to go far to get in a good workout. Throw on some gym clothes and get your workout on. Do each movement for 15 reps, and repeat circuits two times. You're welcome in advance, for all the soreness ;)
Plank hold 1 minute
All women get it. The bloating, the cramps, the unpleasant feeling for a few days. Been there, done that...each month might I add. But in the same breath, I am thankful to have a healthy body. And although that time of the month can, suck to be honest. I've found some tips over the years that help make the days that much easier.
1. Eat foods high in iron
2. Workout (as much as you may not want to)
3. Drink loads of water
4. Allow yourself the craving
5. Supplements for gut health
6. Stay away from junk foods
7. Heating pad for cramps
8. Eat foods rich in calcium and magnesium
9. Eat Bananas / Pineapples - Both are proven to reduce pain from period cramps
10. Sip on herbal tea
This beautiful New York weather had me craving ice cream in the worst way. I knew that I could completely break my diet, or go buy some substitute ice cream but I wanted something even healthier. Maybe using the term "ice cream" should be used loosely, but needless to say it filled my craving and tasted like a sorbet. I always find that a homemade version is way more fun and exciting, and typically healthier. The ingredients are minimum and natural when it comes to calories. I really didn't want to add extra sugar, carbs or fats, other then what is already in the natural ingredients.
2 cups of frozen strawberries
1/2 cup of almond milk
2 scoops of vanilla protein
Blend all together, and pour into bread pan. Put in the freezer to harden up, or into closed containers to have at a later time.
Why am I back? Well I never really left! Life has taken me in different directions, but my one true love will always be helping others reach their goals. And if you have been following me, you see that I am still doing that just differently. I have taken a different approach with helping people reach those goals, that sometimes don't feel so attainable. I found that while I love personal training, I wanted to add more to my program. I began to implement it with clients and realized how well it was working. So I decided to create it on a bigger scale, to help more people.
What I've been working on is a program, that you can do anywhere at any time, and at your own speed. My program is not only a fitness guide, but nutritional advice, along with mental and spiritual help. What began to turn me off from personal training, was that clients only wanted to transform their workouts, but then were getting discouraged when they weren't seeing any results. But the truth is, they weren't seeing results because its so much more then just working out. So I came up with a program that encompasses all of that. Mind, body and soul type of deal.
While it's still a work in progress, I wanted to begin implementing it again with clients one on one and in person. My program will be available to anyone, anywhere but I also wanted to get back to the basics. You'll have the option of purchasing just the program, the program and contact with me or the program with one on one training in person, given you are in NY! It'll entail the following but not limited to;
-Mind, body, soul
-Positive healthy habits
Drop a comment below with your idea for the name of my program! I have a few, but I love to hear your ideas too ;)
I have to admit, I'm a little bit shocked with myself I have never posted this before! This is my go-to, absolute favorite breakfast food. I'm not huge on breakfast foods or eating in the morning, but over the last couple of years I have trained myself to do better. I know what I like and what I don't like. I'm guilty of liking the not so great foods to start off your day, like breakfast sausage, bagels and anything else savory. So this is actually the best variation for me, for multiple reasons. It's less in calories, I can make it in a variety of ways, it's super quick and easy to make and it's delicious!
For my breakfast scramble, I usually use one whole egg and three egg whites. From there, I throw in whatever I have in the refrigerator. I always have onions, mushrooms and peppers in the house, so they get tossed in. Depending on what else I have, fresh spinach or frozen, maybe broccoli and topping it off with a low sodium turkey of some kind. I hate to deprive myself, so I add in things I like and still get the same satisfaction if it was all piled high on a bagel.
This specific breakfast has the following;
Sliced deli turkey
3 egg whites
1 whole egg
Like I said, the best part is the variations. You can add whatever ingredients you enjoy or get crazy and add in left overs, as an example. Drop a comment below with you favorite breakfast foods!