Monday, October 23, 2017

Guilt Free Cauliflower Protein Pudding

I know what you're thinking.....wait....guilt free pudding? Yes, you read that correctly. I love giving my clients different food options so that their cravings don't get the best of them. I'll admit when I first made this I was shocked at how amazing it tasted. Give this a try and let me know what you think. Enjoy!

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* 1 lb of cauliflower florets (or riced cauliflower found in the frozen aisle)
* 2 cups of unsweetened almond, cashew or coconut milk
* 1 tsp of cinnamon
* 1/4 tsp of nutmeg (optional)
* 2 scoops of your favorite protein powder (I would use anything with vanilla flavor)
* 1 tbs of your favorite flavored syrup

In a food processor, pulse chop the cauliflower florets until the bits are the size of grains of rice. Frozen cauliflower may be used instead if desired, and already "riced" cauliflower is sold both fresh and frozen.
Place the cauliflower into a saucepan with your choice of milk. Add the cinnamon and nutmeg and bring to a boil. Reduce heat to keep mixture simmering and simmer for about 10-12 minutes until cauliflower is very soft.

NOTE: If you plan on reheating this for a later snack do NOT mix in the protein or the syrup just yet.  Remove from heat and spoon into containers to chill. To serve, warm pudding mixture first, then stir in the protein and syrup just before serving.

Remove from heat and use a whisk to mix the protein powder of your choice and the tbs of your flavored syrup. Enjoy this warm or cold. Spoon into containers to chill and serve later or right away!

Macros per serving (when divided into 2 servings): Cal: 186 // Fat: 4 // Sat Fat: 1 // Carbs: 15 //  Fiber: 9 // Pro: 26 // Sugar: 4
Macros per serving (when divided into 3 servings): Cal: 124 // Fat: 3 // Sat Fat: 1 // Carbs: 10 //  Fiber: 6 // Pro: 17 // Sugar: 3

Amazing 10 Minute Home Leg Workout

Many of you have been asking for a leg workout. I love training legs and I enjoy a fun leg day too. The best part here is I am giving YOU a free 10 minute leg workout you can do at home in your own comfort zone AND in your pajamas! Enjoy! And always remember if you need any assistance on starting YOUR journey to lose weight email me and I will get back to you.

(Repeat 4 times Rest 1 minute)
Every workout will last 45 seconds

(1)high kicks

(2) lying leg lifts

(3) inside leg lifts

(4) kneeling leg lifts

(5) leg crosses

Friday, October 20, 2017

Free 10 Day Home Workout Plan!

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I love helping people out who have goals. Goals are very important especially if you want to achieve something and get it done. Here I provide you with my 10 day home workout plan for FREE! I know life can be hectic and we all get busy sometimes, so I decided to create this plan for anyone who needs it. Don't make excuses on how you didn't have time because for these workouts no machine is needed! Enjoy and thank me later. 

Monday: (Rest for 2 minutes and repeat 4 times)
20 high knees
5 burpees 
20 mountain climbers
5 burpees
20 jumping jacks
5 burpees 

Tuesday: (Rest for 2 minutes and repeat 4 times)
20 raised arm circles 
20 punches
20 raised arm circles
20 puches
20 raised arm circles
20 punches

Wednesday: (Rest for 2 minutes and repeat 2 times)
15 squats
20 side kicks (each leg)
15 lunges with kickback
20 glute bridges

Thursday: (Rest for 1 minute and repeat 1 time)
30 second elbow plank
30 second 1 leg elbow plank (each leg)
30 second up and down plank 

Friday: (Rest 2 minutes and repeat 4 times)
20 jumping squats 
4 twists
20 jumping jacks
4 knee to elbows
20 jumping jacks 
4 twists

Saturday & Sunday: Rest Days

Monday: (Rest 2 minutes and repeat 2 times)
12 tricep dips
40 punches
12 elbow strikes
40 back fists

Tuesday: (Rest 2 minutes repeat 4 times)
20 glute bridges
10 single leg bridges (each leg)
12 squats
20 lunges

Wednesday: (Rest 2 minutes repeat 4 times)
30 high knees
3 burpees with jumps
30 high knees
3 burpees with jumps
30 high knees
3 burpess with jumps

Lets Talk About Heart Rate & Fat Loss

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Heart Rate Zone 
I have come to realize that the older I get the years go by faster and the days seem longer. This is one of life’s many mysteries. But when it comes to the day and trying to meet all the demands, sometimes the gym falls on the bottom of the list of priorities. (guilty)
If you are a parent or just busy with your career, it is obvious that making more time is not the issue as much as managing the time you have. We all have 24 hours in a day, how you spend them is up to you. With that concept, quality of time spent matters too. When it comes to the gym, this is very crucial to remember.
We all want to achieve a common goal when it comes to the gym and our time spent there: lose fat. The old mindset of needing a “good hour” to workout is no more. With access to all this workout information, theories and mindsets, where do you start? What works? Well a lot of time can be wasting time trying to figure this out or you can get discouraged and overwhelmed and just not go to the gym. That is why keeping it simple and effective is always the best approach. This post will be just that: simple and effective.
So here is the layout, you have 30 minutes to get a workout in. You want as much fat loss as possible in the allotted 1800 seconds you are about to spend in the gym. Do you focus on just cardio or do you go into lifting some weights?
The answer; both.
Maybe this seems like a safe answer to give, but the questions are not so much what you do as much as it is how you do it. The equalizer with cardio and weight lifting is heart rate.
Where many people miss the mark when it comes to cardio and even weight lifting is getting their heart rate up too high or too low. Moderate intensity levels of cardio and even super setting in lifting is a great way to keep your heart rate in that fat burning zone.
 Heart Rate Zone/Fat Loss
We want to get our heart rate in a “fat burning zone”. There is a simple and effective way of figuring out the zone we need to be in for this. First, we have to find your individual maximum heart rate. You do this by taking 220 and minus your age. That number is your maximum heart rate. You then take that number and 60%-70% of that number is your fat burning hart rate zone. So, a 28-year-old person would look like this:
220-28= 192 bpm(MHR) 192x.65=124 bpm (Fat Burning Zone)
So, when it comes to the gym, quantity of time is not always the key component. Quality of time is imperative when in the gym. Anyone can go to the gym for 2-3 hours and do nothing, but only the tried and true can implement a good 30 minute, fat loss workout in their demanding life and accomplish a lot. Get your heart rate where it needs to be, and watch the fat start to drip away. Remember, we cannot make more time, we can just manage what we have. 

Thursday, October 19, 2017

Soft Molasses Cookies

Are you guys ready for a new baking recipe holiday idea? These are my favorite cookies in the books, old fashioned Soft Molasses Cookies. It has an old fashioned ingredient I’ve never posted about before. I think the only time I cook with shortening is when my mom is visiting. It’s part of our history! Growing up my mom always invited me to the kitchen to watch her bake. Grew up enjoying a lot of comfort foods and baked goodies and use Crisco a whole lot. 

Image result for old fashioned molasses cookies

Get your baking pans and baking sheets ready for this amazing soft cookie!! It's going to be a good one!

Old Fashioned Soft Molasses Cookies
*prep time: 10 minutes
*baking time: 12 minutes
*total time: 22 minutes
*serves: 24 cookie monsters

*3/4 cup shortening
*3/4 cup packed light brown sugar
*1 large egg
*1/2 cup molasses
*2 1/2 cups all-purpose flour
*1/4 tsp salt
*2 tsp baking soda
*1 tsp ground cinnamon
*1 tsp ground ginger
*1/2 tsp ground nutmeg
*granulated sugar for rolling cookies

**In a mixing bowl, cream shortening and sugar with a mixer. Beat in egg and molasses until well blended.
**In another bowl, combine the flour, salt, baking soda and spices. Stir into the creamed mixture until blended. Chill for at least an hour, or until firm.
**Heat oven to 350 degrees. Prepare a baking sheet with parchment paper.
**Roll the chilled dough into small balls about 3/4-inch in diameter. Roll each in the granulated sugar, and place on the baking sheet, leaving 1-2 inches between cookies.
**Bake for 8-12 minutes or until set. Cool in pan on a rack for 2 minutes, then remove to rack to cool completely.

Enjoy my baking friends!

Fall Flavors Made Delicious With Trick & Treat Giveaway Opp

Fall Flavors Made Delicious With Trick & Treat Java Factory Roasters 40ct K Cup Giveaway! @javafactory (Ends 10/31) Giveaway is LIVE now and ends 11:59 PM EST on 10/31 2 FREE links (Any you choose other than Google+) in exchange for posting and promoting at least 3 times a week. Simply reply to the email you received with your 2 links of choice PLUS your posted giveaway URL. You can also email me at with the above needed info. Links are added in the order they are received. ----HTML BEGINS----

Fall Flavors Made Delicious With Trick & Treat Java Factory Roasters 40ct K Cup Giveaway! @javafactory (Ends 10/31)

Sponsored By:

Java Factory Roasters

Hosted By:

Deliciously Savvy

Co-Hosted By:

Missy’s Views and Savings Clues

PLUS a Big Thank You To All Of The Fabulous Blogs Helping To Promote This Giveaway!


Now let’s get to the sponsor!

1 Lucky Winner Will Receive a 40ct Box of Trick & Treat K Cups from Java Factory Roasters. This is a seasonal flavor so grab it and enter to win it wile you can!


And now to the.....

This giveaway is in no way endorsed, affiliated, or associated with Facebook, Twitter or any other Social Media Networking Site. This Giveaway is valid in the United States Only and Entrants must be 18+ years of age to enter. This giveaway event will end at 11:59 PM (EST) 10/31/17. The winner will have 24 hours to email their information back to mcushing7 at hotmail dot com or a new winner will be drawn, you may want to put this email address as safe as it could go to spam. The sponsor is responsible for shipping of the above prizes. No blog associated with this contests are responsible for prize fulfillment. If you would like to be a sponsor in a giveaway like this please email Melissa Cushing at mcushing7 (at)hotmail (dot) com. If you take an entry you must stay following for the entire contest or you will be disqualified.

Also we all “love it if you like us” on Facebook! If you like our blogs on social media it helps us bring you only the best giveaways and more of them!

Enter below and Good Luck!

Saturday, October 14, 2017

Overnight Oats By Dave's Naturals Giveaway Op

Overnight Oats By Dave's Naturals (Simple, Delicious, Awesome!) Plus A Giveaway! Ends 10/27 Live Now and Ends 11:59PM EST on 10/27 Receive 2 FREE links… any you choose (other than Google+) for posting and agreeing to promote 3 times a week throughout the duration of the giveaway. Simply reply to the email or to with your 2 links of choice. If you have any questions or concerns just send me an email and I will get back to you right away. -----HTML BEGINS----

Overnight Oats By Dave's Naturals (Simple, Delicious, Awesome!) Plus A Giveaway! Ends 10/27

Deliciously Savvy is hosting a giveaway in which one lucky winner will receive a Variety Case of Overnight Oats (2 of each flavor). These are delicious and nutritious breakfasts for the family that are ready to go when you are. Enter Today & Good Luck!

Read My Review Here

Sponsored By:


Hosted By: Deliciously Savvy

Plus a Big Thank You To All Of The Blogs Helping To Promote This Delicious Giveaway!

And Now To The Delicious Part.....


1 Lucky Winner Will Win a Case Of Overnight Oats. 2 of Each Flavor.

Dates: Begins 1PM EST 10/14 and ends 11:59 PM EST 10/27
Entrants must be 18 years old to enter and giveaway is open to US residents Only
Any Questions Email Me At mcushing7 (at) hotmail (dot) com.
This giveaway is in no way endorsed, affiliated or associated with Facebook,
Twitter or any other Social Media Networking Site. This giveaway is valid only
in the United States. Entrants must be 18+ years of age to enter.
This giveaway will end at 11:59PM (EST) on 10/27/2017.

Good Luck! Enter Below

Also we all “love it if you like us” on Facebook!

By Supporting Our Blogs Via Social Media You Are Helping Us To Provide Fabulous Prizes For Amazing Future Giveaways! Good Luck & Thank You!

Deliciously Savvy did not receive any form of compensation for this giveaway. Once winner is selected via the Giveaway Tools process, the winner will be notified. Winner has 48 hours to respond or another winner will be chosen. No other blog associated with this giveaway is responsible for the product shipment. The Sponsor Above will be providing the prize above to the winner. Thank You for stopping by! Any Questions or Concerns email me at mcushing7 (at) hotmail (dot) com.

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Friday, October 13, 2017

$175 Cash Event Giveaway!!!

Welcome to the $175 cash giveaway event!

This great group of bloggers have come together to bring one awesome giveaway prize, to one lucky winner! We are very happy to have a $175.00 prize, up for grabs!


The Giveaway!
One lucky winner will receive $175.00 cash (The winner will also have the option of choosing money via Paypal, or a gift card of their choosing.)

Enter with the easy form, below:

Disclosure: The bloggers involved in this giveaway were not compensated, and are not responsible for prize fulfillment. Lil' Blog and More will be sending the prize out. Must be 18 years of age or older to enter this giveaway. This giveaway starts October 13th, 2017, and will end on November 14, 2017 at 11:59 pm. The winner will be emailed, and have 48 hours to respond, or a new winner will be chosen. Once a winner is drawn and confirmed, the name will be announced on the GiveawayTools form. Open to Worldwide entries.

Wednesday, October 11, 2017

Anaerobic vs Aerobic

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As a regular at the gym & a personal trainer on the side, I engage my clients in a variety of workouts to shed the fat.  By incorporating numerous exercises that help you lose weight, you’ll experience fast results.  One way to gain an edge on losing body fat is by finding out what works best---anaerobic or aerobic exercise.
 Aerobic exercise is practiced at a slow, steady pace in which slow-twitch muscle fibers are used—and implies "with oxygen”.  This is beneficial for enhancing endurance, and getting you into tip-top shape.  Aerobic exercise pertains to longer, endurance-based exercises.
Anaerobic activity means “without oxygen”.   For instance, with anaerobic activity, you’ll lose your breath faster.  Simply put, this type of exercise involves short bursts of high-impact activity.    
So which is better for fat loss?
Well, the difference is simply the amount of oxygen levels that each one uses.  If you are trying to lose weight, you may benefit more from aerobic weight training.  For example, lifting high reps leads to more breathing, and aerobic oxygen, which is needed to burn fat. In addition, lifting more sets at this rate of repetitions will lead to increased oxygen intake, thus leading to more fat loss.
In contrast, lifting lower reps causes you to breathe less---which is considered an anaerobic activity such as power lifting.  If you strictly want to increase your strength, then you should engage in lower reps. 
Higher repetition ranges are ideal for aerobic weight training and anaerobic activity (power lifting) have much lower repetition range.
It’s just a matter of what your goals are.  Do you want to lose body fat or do you want to bulk up and focus on strength?  Many have the misconception that lifting more weight will lead to fat loss.  If you want a leaner physique and something else besides strength, then aerobic training may be your best bet.  Though it might be a tough habit to break, it may be time to give up your power lifting.  Hope you found this article a bit interesting for the next time you step inside the gym. 

Tuesday, October 10, 2017

Diet or Exercise To Lose Weight?

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As a personal trainer and nutritionist, I always stress the importance of both to my clients. But if I had to just pick one? Well I guess you are just going to have to find out by taking my quiz.

I have designed this quiz below to find out if diet or exercise will help you personally lose weight faster during this 15 challenge.
So click below and in 1-2 minutes find out which one will help YOU the most!


Monday, October 9, 2017

3 Easy Ways To Reduce Your Calorie Intake

Calories are not your friend when dieting. They can be that little monster that can ruin your whole day! It has happened to the best of us even myself!! But there are 3 little ways to reduce calories, today, right now!!! 

1. Use calorie free sweeteners. They can drastically reduce the amount you consume per day. Say there are 25 calories in a sugar pack. You use two per coffee and drink 3 coffees a day, that is 150 calories that you now don't have to consume. 

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2. Eat more veggies. Vegetables are more filling and more voluminous than starchy carbs. Eating more of these will fill you up faster and not allow you to eat as much starchy carbs which tend to be more calorie dense. 

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3. Drink 1-2 glasses of water before a meal. This will help fill you up and not make you so hungry so you wont be as likely to over eat. 

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Three simple tricks that make the world of a difference. 

Sunday, October 8, 2017

Dairy & Egg Free Vanilla Pumpkin Spice Muffins

Image result for egg and dairy free cupcakesWith fall finally here in California I was in such a mood to bake. So I bought the pumpkin butter from Trader Joe's for the first time! If you're into pumpkin-y, nutmeg-y things - you'll love this stuff. We had it on toast, but I was curious how it would hold up in a muffin recipe. 
Lets just get right into the recipe. I warn you though, these cuties are addicting!! 

Serving: About 22 muffins
Cook Time: 14 mins

3 cups organic all-purpose flour
1/4 tsp Himalayan salt
1/2 tsp baking soda
1/2 tsp baking powder
1 cup organic brown sugar
1 cup organic cane sugar
1 tsp vanilla extract
4 tbsp Trader Joes pumpkin butter
1/2 cup organic earth's best vegan butter
1 tsp nutmeg
6 tbsp aqua faba (canned chick pea broth) ←  works as an egg replacer.
1 1/2 cups almond milk (I used the unsweetened almond breeze brand

1. Pre heat oven to 350°. Grease two cupcake pans (I used coconut oil) and set aside.
2. In a large mixing bowl, combine all dry ingredients except for the sugars (flour, salt, baking soda/powder, nutmeg), stir well and set aside.
3. In a separate bowl, combine your sugars and butter until it is creamy and smooth. Add in the rest of your wet ingredients to the cream and make sure to mix well.
4. Combine your wet ingredients bowl with your dry bowl.
5. Your mixture should now resemble cake mix at this point. If you find its still too "dough-y" add in a pinch more almond milk slowly until the consistently is right. It should be able to drip from a spoon without having to forcefully shake it.
6. Pour batter into pans and bake for 14 minutes.
Remove from the oven when done and place to the side for a cooling down period. Enjoy!!

Friday, October 6, 2017

Free Calves Training Workout Plan (1 month)

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We are in the day & age where everyone wears high socks to hide their puny calves, but say its just fashionable, be a low cut sock wearer. 

Big calves demand respect from the most hard core gym goer. 
Calf training hurts and it can be fairly boring. 
So a little background on why your calves suck: 

1. You don't train them enough. Doing 3 sets of standing calf raises once a week isn't going to do anything. If you wanted bigger triceps would you do one exercise once a week?

2. You aren't using a full range of motion. Get a deep stretch and then push upwards onto your toes, but have a bit of an inward drive and try to get your weight pushing onto your big toe. You most likely shift the weight to the outside of your foot, not the inside. It matters. 

3. You don't spend time where it hurts. Calf training will hurt, that's a good thing. Get uncomfortable with your training and make those little things grow. 

So here is guide to add size to those baby calves. 

Week2 1/3
Day 1. 
* Standing calf raise machine. 5 sets of 8-10 repetitions. 
* Seated Calf raise. 6 sets of 6-12 reps
* Body weight calf raises focused on deep stretch. 10-15 reps

Day 2. 
* Seated Calf raises. 4 sets of 25 reps
* Heel elevated under a 45lbs plate or start with a lower weight if this is too heavy, standing calf raise body weight with focus on hard squeezes at the top of each rep. 4 sets of 12
* Toe elevated body weight raises. 12-15 reps

Weeks 2/4
Day 1. 
*Standing calf raise machine. 5 sets of 6-8 hard and heavy reps
* Calf raises on leg press. 5 sets of 8-12 reps
* One leg standing body weight calf raise. 3 sets of 10-12

Day 2.
*Seated calf raises. Hit 100 reps. Use as many sets with short breaks as possible till you hit 100 reps.

Hope you enjoy this workout plan. Take advantage and grow those calves. 

Benefits of an Afternoon Nap

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When was the last time you took a nice long/short nap? Well, guess what…your body & brain need it. This is not just anecdotal information…there is abundant science behind it. 
Naps are not only good for you, they are a necessary part of being healthy. Not all of us sleep well at night and as a result, our body’s get out of whack. A nap can balance hormones and other chemical imbalances that too little sleep can cause.
Well, easy to say, but what if you don’t have time for a nap? You’re at work, you have children or grandchildren to care for, or you go to school and you just don't have time? For help in resolving this quandary, I searched the Web. I was not only seeking some compelling reasons that validate the need to nap, but I also found helpful tips for good alternatives if you don’t have the time to take a nap.
1. Provides memory boost
2. Lowers blood pressure
3. Calms your nerves
4. Improves Alertness
5. Enhances Creativity 
6. Boosts Willpower
7. It's Better Than Coffee....Kinda 
And if you just can't seem to take a nap...
Although the benefits of naps are many, not everyone has an easy time of falling asleep in the middle of the day. For those, even just quiet rest or meditation can do wonders. Simple breathing exercises – like breathing slowly and counting your breaths or inhale for a count of three and exhale to a count of six, repeat – can help slow down your brain and can potentially be restorative. 
Hope this helps you and makes your life a little better. 

Tuesday, October 3, 2017

Difference Between Strength Training and Hypertrophy: Why the Right Balance Matters

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As a bodybuilder and athlete, everyone has different goals when it comes to training. For instance, some want to build bigger muscles with massive muscle mass. Others want to increase strength to improve performance or simply to be one of the strongest individuals in the gym.  Whatever the case may be, your training methods will outline your desired goals.  In order to strive for excellence, you must first learn the difference between hypertrophy and strength training.  This is where the terms “body builder and “power lifter” come into play.  The main differences between the two are the training methods and volume.
Lifting for hypertrophy requires you to do more exercises---this includes more reps and sets.  Putting more stress on your body allows you to build more muscle.  You want to put as much weight as possible, but still increase repetitions.  Once you find the appropriate amount of reps and sets, you’ll experience massive muscle growth.  To build more hypertrophy, you want stay around the 75-80% range of your 1 rep max, and strive to get between 8-12 reps total per set, completing 4-6 sets total. As far as rest time between sets, aim between 30-45 seconds, but no more than a min.  In addition, after lifting the larger muscle groups, and participating in less intense-exercises, the rest periods can drop to about 30 seconds to one minute.  For instance, you can take shorter rest periods for leg extensions compared to squats.
When increasing strength, less volume and more weight is necessary---this means less reps and sets.  Though comparable to hypertrophy sessions, the main difference is that you are now going to lift between 85 to 95% of your 1 rep max.  Furthermore, instead of 8-12 reps total like in hypertrophy training, your reps would be around 1-6 reps total for a strength training program.  Your rest periods will be longer--- between two to three minutes, because you are lifting heavier weight. The main difference between hypertrophy and increasing strength is the training loads, rest time, and volume.
Depending on whether you are a beginner, intermediate, or advanced lifter, you would adjust accordingly.  It is always important to stay creative when training.  For instance, you could change the type of exercises, reps, and sets every four to six weeks. For a bikini bodybuilder like myself, my coach usually changes my reps every 2 weeks. Though strength training and hypertrophy are intertwined, you must choose the program that best suits your needs.  Hope this helps and enjoy your Tuesday

Monday, October 2, 2017

12 Benefits of Warm Lemon

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I’m pretty consistent about drinking lots of good, clean filtered water. I know that’s healthy for me to do. I also do drink coffee, but it hadn’t occurred to me until I started studying the benefits of drinking other beverages in the morning that I learned that I really needed to add warm lemon water to my regular beverage list as well.
There are many far-reaching health benefits of adding lemon to warm water, ranging from clearer skin to possibly preventing cancer. Who would have thought that something as simple as squeezing lemon into warm water could do so much good!
This is what to do: Start with a full glass (at least 8 ounces) of warm, filtered and squeeze the juice of a lemon into it. The health benefits of drinking warm lemon water first thing in the morning are plentiful—Here are just 12 of them:
  1. Boosts Your Immune System — Helps your system gain a more alkaline state which is optimal to fight infection. 
  2. Clears the Skin — Lemons add Vitamin C and anti-oxidants to your system which are wonderful for your complexion.
  3. Aids Digestion — Relieves indigestion and bloating. 
  4. Aids in Weight Loss — Pectin, found in lemons helps curb hunger. 
  5. Great Source of Potassium — Excellent for heart health, the brain and nervous system. 
  6. Helps with Respiratory Problems and breathing problems such as asthma.
  7. Balances pH: While lemons may seem quite acidic, they’re a surprisingly good source of an alkaline food that can help balance your body’s pH. 
  8. Energizes and Enhances Your Mood — Lemon juice gives your body an energy boost and provides help with anxiety & depression
  9. Anti-Cancer Properties  Studies have supported the anti-cancer of activity liminoids, compounds that protect your cells from damage. Cell damage can lead to the formation of cancer cells. 
  10. Freshens Breath — Dry mouth contributes to bad breath. Lemons increase saliva production which promotes fresh breath.
  11. Brings Down a Fever — Forget the days of starving a fever! When your temperature goes up, drinking a lemon juice mixture can help bring your fever down faster. 
  12. Cleanses Your System and Acts as  a Diuretic — The enzymes found in lemons act as a stimulant to your liver to help detox your body. 

Opportunities For Bloggers

Hey bloggers! Here is a fun new blogger giveaway event opportunity (Hosted by Lil' Blog and More)

This will be a great event, that will help gather a lot of exposure and followers - So be sure to join in! There are a few different options available. 
Prize for the event:  $175.00 cash (or winner can pick their prize!)

Actual Giveaway Dates10/13/2017 - 11/14/2017

This is a great way to gain a lot more followers on your social media channels! There are completely FREE options, sharing options (for additional entries on the form.) and paid options, available! 

Last day to sign up for this event: October 9, 2017.

You can sign up for this event HERE

Sunday, October 1, 2017

Sugar-Free Chocolate Raspberry Protein Bites

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People often ask me if I get sweet tooth. Truth is, I do. All athletes get a sweet tooth even if they don't admit it. Here is a super delicious recipe for you to try without feeling guilty. Give it a try and let me know what you think. Happy Sunday everyone and as always enjoy.

Makes 25 Bites:
Low in sugar, high in protein, these tasty bites are sweetened with dates and a natural sugar substitute.

1 cup rolled oats
1 cup raw cashews
1 servings vanilla protein powder
2 Tbs. of any sweet sugar substitute
8 dates, pitted
1/3 cup unsweetened cocoa powder
1/4 tsp.salt
1 ripe banana
1/2 cup freeze-dried raspberries

Lets Get Started
1. Line a cookie sheet with parchment paper.
2. Place the oats, cashews, protein powder, sugar substitute, dates, cocoa powder, and salt in a food processor and blend until everything is a smooth, floury consistency.
3. Add banana and blend until a thick, slightly sticky dough forms.
4. Roll out 25 balls and place on parchment paper.
5. Pulse freeze-dried raspberries in a food processor.
6. Roll each ball in raspberry powder and return to cookie sheet.
7. Store in fridge in a sealed container for up to a week.

Macros per serving:
(1 bite): 80 calories; 3 g pro; 2.5 g fat; 0 g sat fat; 30 mg sod; 13 g carbs; 2 g fiber; 6 g sugars (depending on what sugar sub you decide to use))

Saturday, September 30, 2017

Free Leg Workout Plan

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So, here is a workout pulled from my workout plans I have created for you to try this weekend. 

A1. Front Squats 3-4 warm up sets, 3 working sets of 8-10 repetitions keeping tension on the quads throughout the lift. 
B1. Lying Leg Curls. 4 sets of 10 reps. Use a full range of motion here. 
C1. Walking Lunges 4 sets of 10 steps per leg. To really intensify these add some weight and hold onto Db's or Kettle bells while lunging. 
D1. Leg Extensions. 3 sets of 10 reps, after each set hold a 10 second flex of your quads. Flex them as hard as you can. 
E1. Hack Squats or Leg press. work up gradually to one all out working set of 5-7 reps to finish. (grab a spot for these and go at it)

Give this workout a shot this weekend and let me know how those legs are feeling come Monday. 
Good luck and enjoy your weekend. 

Friday, September 29, 2017

The 3 day Workout Plan

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A couple of days ago I went into some detail on how to set up your training workouts. 
But what about if you can only train 3 days a week? 
How would you set up your workouts to benefit you then? 
Assuming you can only train Monday, Wednesday and Friday there are two main options. 

Option 1: 

Day 1. Push 

Day 2. Pull

Day 3. Legs

A basic push, pull, legs routine fits fine here. It allows you to hit every body part for the week. 

Option 2 is doing full body 3x a week. 

Each workout will be different, but you still hit every muscle that week with a higher frequency. 
Setting up a full body routine, the basic principles. 
- Train larger muscle groups first
- Assuming you have a rest day between workouts, train pretty hard but not to a point of pure exhaustion. 
- If time is also a factor, super set smaller body parts. 

So a week of workouts can look like this:

Day 1:
A1. Squats. 
B1. Incline bench press
C1. Lateral raises
D1. Skull crushers
E1. Barbell curls
E2. Rear delt fly

Day 2. 
A1. Shoulder press
B1. Bent over rows
B2. Leg press
C1. Seated DB shoulder press
D1. Tricep rope press down
D2. Hammer curls
E1. Preacher curls

Day 3. 
A1. Deadlifts
B1. Lying leg curls
B2. Leg extensions
C1. Flat Db bench press
C2. Neutral grip back pull downs
D1. Pull ups
E1. Db preacher curl
E2. One arm tricep pull downs 

This split will allow you to hit every body part to a degree in the course of a week using only 3 training days. 
The cool part about this routine is by doing such little exercise variation, you can really track your progress week to week on terms of how much weight you are lifting. 
Logging weights used is something useful to do when training. It helps ensure week to week progress. Good luck and happy Friday

Wednesday, September 27, 2017

It's Leg Day: Free Workout Plan

If your goal is to get stronger, leaner more toned and developed leg muscles you've come to the right place. My workout will really shock your system and demand gains!

Follow these steps to the ultimate leg blasting workout!

Image result for leg workouts

This is even more important on leg day! Good form and full ROM (Range Of Motion) are essential to get the optimal befits out of your exercises, and avoid injuring yourself.  You want a full extension and a full contraction every rep.  Always focus on the muscle being worked (Mind-Muscle Connection) and control your tempo.  I rarely use a set tempo, just always keep the weights and movement under control.
With that being said, at the end of the sets, it's OKAY to comprise form a little to get those last 1-2 reps out.

Start light and increase your weight as you go.  For leg exercises you definitely want to be warmed up and ease into the heavy sets. Typically I will increase my weight as I decrease my reps, you'll see the outline below.  If the exercise is 4 sets of 15, 12, 10, 8 then usually I am increasing my weight along the way.  Sometimes its just once, sometimes it's every set.  You can asses this as you go along, always trying to reach a point of failure with your desired reps, of course on exercises like squats be cautious and have a spotter or safety bars.  The reps per set should be a ball park!  If you get to 10 and have 2 more in you, then hit a few extra reps, and then increase the weight for the final set.  Don't let the counting get to your head, during your workout you can always improvise and adjust.  For optimal results we must train at your optimal level.

It can be beneficial to use a few different stances during your exercises to target the various parts of the quads/hamstrings/glutes. This will help with overall development of the muscles.
In the workout below, different angles can be used.  It's always a good idea to vary these (ie. foot placement during squats and leg press).  Also note, if a specific position doesn't feel comfortable then adjust to one that feels more comfortable and natural.  If you feel an unwanted strain when using a specific piece of equipment or movement, stop and adjust.

I usually rest 30-45 seconds between sets.  Always trying to push myself till failure each set.  My warm up always consists of a few sets of walking lunges.
Below you will find a great workout set up you can use. Remember to hydrate in between sets. If you want to change your lifestyle and lose weight feel free to email me. I would be more than happy to help. Enjoy 

Walking Lunges4 X 20
Squats (warm up 2 light sets)4 x 15,12,10,8
Leg Press4 X 15,12,10,8
Straight Leg Deadlift4 X 15,12,10,8
Leg Extensions (super set with leg curls)4 X 15,12,10,8
Lying Leg Curls (super set with leg extensions)4 X 15,12,10,8
Standing Calf Raises 3 X 15-20
Seated Calf Raises3 X 15-20

Free Workout Plan Schedule

Image result for gym dumbbells

I remember when I first started working out (without a trainers guide) I was totally clueless about what to do at the gym. We all have gone through our beginning gym phase and perhaps you may still be in yours. 
You aren't too sure of what to do on most things and you spend 2-3 hours doing every machine possible each workout. You then start to think maybe I'll just hit the treadmill for an hour and call it a day! 

For beginners, full body workouts are a great way to get going. But for intermediates onward, you need more specificity. 
Training specific body parts and really prioritizing certain muscle groups can really help you see better progress in the gym. Lets talk arms, we all want bigger arms. 
If someone told you to add 1'' to your arms, would you train them one exercise 1-2 times a week? 
Or would you train a full workout for them a few times a week. 
This goes for all body parts.
You can set up a body part specific program quite easily. And this may be switched around to your liking. 

Schedule Example:

Day 1.  Arms/Cardio

Day 2. Back

Day 3. Chest/Cardio

Day 4. Legs

Day 5. Arms/Cardio

Day 6 & 7. Off

This is just one example. You could also do:

Day 1. Back and biceps/Cardio

Day 2. Chest and triceps

Day 3. Legs/Cardio

Day 4. Off 

Day 5. Arms/Cardio

Day 6. Shoulders

Day 7. Off

There are plenty of ways to set up a training split to fit your needs. Remember if there is a body part you want to bring up, prioritize it. If you want to change your life and change your lifestyle feel free to email me any time. I have been doing this for 5 years. I am no expert, but I do carry a lot of knowledge when it comes to this sport and nutrition. Enjoy your Wednesday