Avocado Egg Rolls with Creamy Cilantro Ranch Dip (recipe here)
Skaters are awesome cardio, thigh and booty work! Go fast, deep and make it count! Advanced peeps can make it more challenging by leaping farther and balancing on one foot.
A. Sink down into an athletic position (slightly squatted, chest open, eyes forward). Leap to the right, bringing your left leg behind and across your body. Right arm swings behind and left arm comes in front (like a speed skater).
B. Quickly, leap to the other side, landing on your left foot and bringing the right leg back and across your body. Continue alternating sides.
Beginners: tap down the back foot to help you stabilize and slow it down.
DIY Salad Guide!
Learn the basics or mix up your current favorites with new options! Not all salads are created equal: if you’re not careful, they can be as high in calories as some fast food options (though nutritionally superior).
The secret to a great, healthy salad is to maximize your greens and veggies while minimizing your add-ons (dressings, cheese, bacon, croutons, nuts etc.). As a rule of thumb, having a few healthy fats and toppings can be great, but should be limited to about 2-3 extras & about 3-5 tbsp maximum. Items like leafy greens, tomatoes, cucumbers, peppers, watercress, onions and more: unlimited when it comes to salads. Load up!
Healthy fats like avocado, olive oil, nuts, seeds and cheese are delicious, healthy choices, but can be high in calories if you add too much. Read labels, know your portion sizes, and experiment with different combos and flavors to keep things from getting boring!
Tip: White vinegar, balsamic vinegar and lemon/lime/orange juice are low calorie, healthy ways to boost flavor without a huge calorie boost.
The Ten Principles of Physical Fitness
- Cardiovascular/Respiratory Endurance: The ability of body systems to gather, process and deliver oxygen.
- Stamina: The ability of body systems to process, deliver, store and utilize energy.
- Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility: The ability to maximize the range of motion at a given joint.
- Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
- Speed: The ability to minimize the time cycle of a repeated movement.
- Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility: The ability to minimize transition time from one movement pattern to another.
- Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
- Accuracy: The ability to control movement in a given direction or at a given intensity.
My Tips for “Getting Abs” -
- Eat CLEAN (NO JUNK FOOD, choose wholesome,natural sources.. see my grocery list and meal plan for an example of this!)
- Do cardio (HIIT is great for fat loss)
- Lift weights (revs metabolism, and increases calorie burn over an extended period of time)
- Drink water (your body needs water to perform basic functions like mobilize fat stores and build muscle)
- Get enough sleep (if you don’t sleep enough, cortisol levels are raised, which promotes fat storage around the abdomen)
- Avoid stress (same cortisol problem)
- Eat healthy fats (fats like avocado, olive oil, natural peanut butter and almonds help you LOSE fat)
- Eat lean proteins (it helps keep you satiated longer and has the highest thermogenic effect of any other macronutrient)
Recipes for smoothies that actually aid in weight loss
There are 23 total in the link below, so if the ones I’ve posted here don’t interest you, check out the others to find something you might like~
PEANUT BUTTER AND BANANA
- Half of one banana
- 1/2smooth or crunchy low-fat peanut butter
- 1/2 cup of non-fat milk
- 6 ice cubes
- 1 tablespoon of
- Place all of the ingredients into the blender and blend until smooth.
- 6 cups of seedless watermelon, chopped
- 1 cup of lemon sherbet, non-fat milk, or low-fat vanilla yogurt
- 12 ice cubes
- Put half the watermelon in the blender and blend until smooth, then add half of the ice and sherbet; blend until smooth. Repeat the process with the rest of the ingredients.
KIWI AND HONEYDEW
- 2 cups of honeydew, cubed
- 1 Granny Smith apple, chopped
- 1 kiwi fruit, peeled and chopped
- 2 tablespoons of sugar
- 1 tablespoon of lemon juice
- 1 cup of ice cubes
- Place the honeydew, kiwi, apple, sugar, and lemon juice into the blender and blend until it’s smooth, then add the ice cubes and blend until the mixture is slushy.
- 1/4 cup of cubed mangoes
- 1/4 cup of ripe avocado, mashed
- 1/2 cup of mango juice
- 1/4 cup of fat-free vanilla yogurt
- 1 tablespoon of juice
- 1 tablespoon of sugar
- 6 ice cubes
- Add all the ingredients into the blender and blend until smooth.
- 1/2 cup of skim milk or soy milk
- 6 ounces of vanilla yogurt
- 1 teaspoon of apple pie spice
- 1 medium-sized, chopped apple
- 2 tablespoons of cashew butter
- 6 ice cubes
- Place all the ingredients in the blender and then blend until smooth; best eaten with a spoon!
These all look so yummy! I think I’ll try the apple one first… or maybe the kiwi? but the mango peach looks so delicious!! oh no, can’t decide!
(makes 2 servings)
2 cups zucchini (grated, and squeezed to drain)
1 handful fresh herbs (such as parsley, dill, mint; chopped)
2 green onions (chopped)
1/4 cup feta (crumbled)
1/2 cup whole wheat flour
salt and pepper to taste
2 tablespoons olive oil
1. Mix the zucchini, herbs, green onion, feta, flour, egg, salt and pepper in a bowl.
2. Heat the oil in a pan.
3. Spoon the zucchini mixture into the pan and cook until golden brown on both sides, about 4 minutes per side.