Tuesday, October 31, 2017

Let's Talk About Abs


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So you’ve been dedicated to the gym for a while now, clocking those hours weight training, hitting the mat for crunches, straining through hanging leg raises and still staring at the six packs all around you in envy. At this point it’s no longer an issue with muscle strength. You’ve been nailing the workouts with more and more ease, and yet those sexy, stomach muscles aren’t making their big debut. Why not? Let's talk about the why.

Layers of tissue under your skin that hold fat for the body to use as energy. If the body fat percentage around your abdominal wall is too thick, then it won’t matter how big and strong you make your abs, they will never show through the flesh. So exactly how do you fix that. In your kitchen! There is a reason all health professionals stress exercise AND diet. You will never achieve the body you want without giving both their fair share of attention.
That being said, it is much easier than you think. You don’t have to start weighing all your food and counting the calorie content of every bite. Add some common sense to your meal planning.  We all know to eat more protein for muscle growth, regeneration, stamina and fat reduction. Now make it lean protein! Where so many go wrong is adding the wrong protein. A protein shake is a good way to add in extra with little to no calorie additions. Otherwise stick with seafood, white meat poultry, beans and eggs.

Now balance that lean protein meal with loads of veggies. High fiber vegetables like spinach or Brussel sprouts and a very small portion of fruit such as berries or grapefruit and there should be the only carbs on your plate. Refined and processed carbs in short trigger your pancreas to create insulin, which throws off your sugar balance causing your body to turn that muffin into a muffin top.
If a slice of smoked turkey with a side of roasted veg doesn’t give you the stamina you need, then add in healthy fats. If you’re thinking the whole idea of eating your way to abs is getting rid of fat, you are only half right. Healthy fats like those from avocados, nuts and seeds are fantastic because it takes very little to give you the staying power you need in your day. Sliced avocado goes well on anything as it adds a nice buttery flavor, but if that’s not your thing, keep a small portion of toasted nuts and seeds available for those afternoon hunger pains.
By following these basics, you should be getting a good dose of fiber, but if you look back over your day and see more animal products than plant, you need to up your fiber. This will keep your metabolism active longer thereby keeping your fuller and burning more calories.

Friday, October 27, 2017

8 Ways to Stay Motivated When You Want to Quit

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Have you ever felt like you wanted to quit everything? Everyone in life has faced a time when they've wanted to quit. However, quitting is a permanent solution to a temporary problem, and if you feel like quitting right now, DON'T DO IT. KEEP READING. 

I had a MAJOR wanting to quit moment this week. I started a new kinesiology course and to be honest, it wasn't at all what I'd hoped for. I did it because there were certain modules I was excited to study but after the first day, I realized it could be a long time before I get to do any of the things I signed up for. I came home that evening with a very heavy head and went into 'wanting to quit' mode.

I was so convinced that I wanted to quit everything and drop out that very minute. What changed my mind? Time. I asked myself the following questions and really assessed if this was something I wanted to go through with and if it was going to better my life in the long term.

If you feel like you want to quit your job or drop out of university or college, or even quit that diet that you've started, take some time to clear your head and ask yourself these questions:


1. Why did I sign up for this in the first place?

When you reach a point where you feel like quitting, ask yourself why you wanted to do this in the first place. Were you excited about making this part of your future? Are you passionate about it? Has it been a big interest in your life so far? Go back to the very beginning of when you first started thinking about whatever it is you're doing right now. When you feel like quitting, just remember why you started.


2. Am I being too swift to make a decision?

It's normal to feel uncertain about new things. You've made a big change in your life and part of you will always want to revert back to what you're used to, your comfort zone. This is when you need to fight through those early stages of doubt and give it a chance. It's hard to make a good judgement on a new situation or environment in the first couple of days or weeks. Give it time and see how your feelings change, you might end up growing to like it.


3. Think of the end result

Imagine your life when you complete your goal. You could end up losing that weight, or completing that degree or getting that step up the job ladder or whatever it is you're working towards. Envision your future and what it'll be like if you decide not to quit. If you can see the results in your head it can spur you on to keep working for it. If it leads to a better future and greater happiness in life then don't give up.


4. Who are you doing it for?

Are you doing this to please others? Are you doing it to fulfil someone else's dreams? The main person you should be doing it for is you. There's no point following a dream if it's not your own. Remember that you're doing this for your future self. If you're not, then you need to reassess your options and follow your true meaning.


5. Surround yourself with motivation

There are tons of people who have wanted to quit in life but the successful ones are those who didn't. Even if it's just reading some inspirational quotes or reading a motivational book to change your mind set, surround yourself with positivity and motivation and you'll reignite the drive to succeed within yourself. A great self help book about the law of attraction and succeeding in life is The Secret  by Rhonda Byrne. A lot of people have said this book has changed their life so it's definitely worth a read!


6. Find a solution to the reason you want to quit

Really ask yourself why you want to quit. Is it because you find it boring? Are you too tired from working at it? Do you need a break? Instead of packing it in altogether, find solutions to the problems you're facing. Take a break when you need it, find ways to make it more interesting, talk to someone about it. Once you get to the core reason for wanting to quit, focus on how to make that better.

  • If you're a blogger and you're feeling a bit overwhelmed with how to get your blog off the ground and running, check out the How To Grow Your Blog  by Balram, it'll help you get your blog to where you want to be AND it's free if you download it to your kindle. 



7. Don't let a bad start put you off from finishing the race

You might of had a crappy first day but that doesn't mean you should judge the rest of your time based on that. Things will get better, it takes time to adjust to new environments. It's common to go into fight or flight mode when you're in an unsure situation. Try to fight those feelings of wanting to give up and find the power to keep going.


8. Believe in yourself

As cheesy as it sounds, believe in yourself! Look how far you've made it and all you've achieved so far, it'd be such a shame to throw that all away due to some negative feelings. You have the strength to keep working hard and achieving your goals and you WILL reach that end result.

It's normal to feel like quitting when things get tough, it's a natural response mechanism. Keep going and fulfiLl what you started and just remember that it won't be like this forever. Once you reach your end goal you'll thank yourself so much for sticking with it. 

How To Fix Brain Fog

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How do you feel after a busy day? Energetic and ready to take on the next challenge? Or, dreading another day where you feel slow, cloudy with absolutely no motivation? Like you’re trudging through mud with the windows fogged up?

“Brain fog,” that uncomfortable lack of mental clarity, can lead to forgetfulness along with difficulty focusing, thinking, and even communicating and leave you fatigued, irritable, and even anxious. I'll admit I've felt that way before and it's not such a great feeling at all. 

Before you decide to just head back to bed, there are some simple lifestyle solutions to combat brain fog. To help you feel human again, here are 5 foods shown to support health and mental acuity:

1. Salmon: Salmon is high in essential fatty acids, protein, and vitamins and minerals (such as vitamin B12 and potassium). Studies have shown that increasing consumption of DHA can improve memory, reaction time, and cognitive function. Look for wild varieties and try to include salmon or another fatty fish into your nutrition plan at least twice a week.

2. Nuts & Seeds: Convenient, delicious, and nutritious, nuts and seeds provide healthy fats (including omega-3s), fiber (which supports healthy blood sugar), numerous vitamins and minerals (such as vitamin E, manganese, and copper), amino acids, and polyphenols (which slow down the aging process in the brain by combating free radicals)—all shown to help support cognitive function. Enjoy an ounce of your favorite nuts or seeds, like walnuts, macadamia nuts, pistachios, or pumpkin seeds every day for the potential brain benefits.

3. Blueberries: Low in calories and super high in nutrients, blueberries are convenient and provide fiber, vitamins (especially C and K), and manganese. Blueberries have one of the highest antioxidant capacities among all fruits and vegetables. And, in one six-year study, 16,010 participants who regularly consumed berries (specifically blueberries and strawberries), enjoyed cognitive aging delays by as much as 2.5 years. Fresh or frozen, a handful of blueberries daily is delicious and may help your brain function at its best.

4. Green Leafy Veggies: Rich in antioxidants and carotenoids (which give vegetables their wide array of colors), leafy greens such as spinach, Swiss chard, kale, and even mustard greens are known for providing high amounts of folate (a salt or ester of folic acid) and Vitamin K, nutrients that may help improve focus, memory, and overall brain power. One study demonstrated that individuals who enjoyed one or two servings of leafy greens per day enjoyed the thinking ability from individuals who were up to 11 years younger.

5. Avocados: Commonly regarded as a fantastic source of healthy fats (e.g., oleic acid), avocados are also very high in other nutrients—they provide 7 grams of fiber, have more potassium than bananas, and also provide plenty of vitamins (such as K, C, E, and folate) and antioxidants. Avocados also provide monounsaturated fats, which support healthy blood flow to the brain. One study showed that these healthy fats help protect nerve cells which carry information throughout the nervous system.

Conclusion: Eating the above brain foods alone won’t completely eliminate brain fog. It’s also important to ensure you’re getting enough quality sleep, staying hydrated, exercising regularly, and reducing simple carbs and sugars. 

Thursday, October 26, 2017

1 Minute Peanut Butter Berry Smoothie

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Alarm sets off at 0430 hours you just realized you forgot to iron your work clothes the night before and won't have time to make yourself a nice hearty breakfast. Happens all the time. We find ourselves caught up with time and forget that our bodies need that fuel to start the day. With this simple and quick peanut butter and berries smoothie you will never walk out of the house without breakfast ever again!

Ingredients:
3 ounces (80 grams) of fresh or frozen raspberries or berries of your choice
1 tablespoon (15 ml) reduced fat milk
1/2 teaspoon (2.5 ml) honey
1 tablespoon (15 ml) creamy natural peanut butter

Blend all ingredients together in the blender and blend until you've created a smoothie.

Serving: 1/2 cup equals
Calories: 156; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 57mg; Carbohydrate: 19g; Dietary Fiber: 7g; Sugar: 9g; Protein: 5g

Breast Augmentation: Post Op Workouts

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When I personally decided it was time to get my breast augmentation I never thought I would be so restricted from working out. I will be honest I didn't research enough of the pros and cons other than I would look AMAZING after wards. The first thing I was told was that I would have to be away from the gym even from cardio for at least 4-6 weeks. Crazy! Doctor knew I workout 6xs a week and compete a few times a year. I had no choice but to be patient. I gained weight, gained water weight and ate things left and right. The scale sky rocked about 6 lbs in less than a week. I was worried my coach would tell me "What the hell happened to you?" Luckily he understood. Changed my diet around and my weight went straight back down, slowly of course. While I had all this time to think and spent hours at home doing absolutely nothing other than update client plans and respond to emails I created my very own post op workout. You will not be allowed to do any upper body workouts so I decided to continue to workout my lower body with very minimal upper body motion. I hope you all enjoy this workout as much as I did and still do. It's very effective and it's great. 

Circuit #1 Using Resistance Bands
**4 sets**
Place resistance bands around your ankles
20 side kicks-Right leg
20 side kicks-left leg
20 glute kickbacks- right leg
20 glute kickbacks-left leg

Finish with resistance bands around your thighs
25 lying hip thrusters with abduction movement at the top


Wednesday, October 25, 2017

Weight Loss: Coconut Oil

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Extra virgin olive oil has always been (and will continue to be) a staple, nutritious, go-to oil for healthy cooking and food prep, the health world we live in has a new kid on the block.

One that’s been touted by “celebrity” fitness gurus for its metabolism and weight-loss benefits, Hollywood celebrities for its hair, skin, and anti-aging properties, and researchers who have examined its compelling claims.

I'm talking about, coconut oil!

While coconut oil is 90% SATURATED FAT, by most standards, it’s even healthier than extra virgin olive oil! It has a higher smoke point than olive oil (350 vs. 320 degrees F, meaning it can withstand even higher temperatures without being damaged). Yet its most unique health-supporting and fat-loss benefits come from a special type of saturated fat abundantly found in coconut oil: medium-chain triglycerides.

MCTs are a unique form of saturated fat that have been shown to possess antioxidant and anti-microbial properties and may also offer anti-fungal, anti-bacterial, and anti-viral immune benefits.

Even more, several studies have linked replacing other fats with the consumption of extra virgin coconut oil to smaller waist sizes. Another study showed coconut oil provided a greater muscle-preserving effect when calories were restricted in overweight individuals.

You see, because medium-chain fats are metabolized by being sent right to the liver from the digestive track (unlike most fats), they’re more likely to be used immediately for energy or stored as ketone bodies. In addition, coconut oil appears to be more “thermogenic”; that is, it may increase energy burning. One study, for example, showed that when 1 to 2 tablespoons of MCTs were consumed, energy burning increased by 5% or about 120 calories per day.

Beyond that, coconut oil has been shown to slow digestion, increase feelings of fullness, and support healthy blood sugar levels. It also appears to reduce appetite, so you’ll eat less calories. In one study, healthy men who were eating high amounts of MCTs ate 256 fewer calories per day, without even trying.

Clearly, replacing other fats with this oil as part of your nutrition plan may carry numerous benefits.

Still, coconut oil doesn't qualify as our #1 belly fat reducer. One fat stands head and shoulders above coconut oil in its ability to slim your waist and burn belly fat. You’ll want to make sure to consume plenty of this #1 belly-fat-burning fat daily, and best of all, we reveal exactly what it is and where you can find it. 

My Free Glute Workout

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The Booty Workout


  1. Mini Band Crab Walks(Backwards for 5 steps then walk front wards for 5 steps - repeat for for 30 seconds!
*Note : Girl in video has band above knees, I suggest putting the band right ABOVE the knees and staying in a low squat the entire 30 seconds *  Superset with Barbell Hip Thrust Heavy as possible for only 10 reps! (KEEP BAND ON) 4 sets


2. Single leg hip thrusts with mini band or plate on lap  15 reps each cheek! (Hold for 2 seconds at the top of each rep )
super set with 20 jump squats - 4 sets


2. Lying Hamstring Curls - Come up slowly - hold for 3 second count and lower on a 4 second count - repeat for 20 reps super set with Barbell Stiff Leg Deadlift Heavy for only 10 reps! - 5 sets


3. Smith Machine  or Barbell Step Ups 12 reps each leg  super set with 30 seconds alternating lunge jumps  - 4 sets


4. Cable Kick Backs on cables, Machine or Mini Band  4 x 20 each cheek!


5. Banded Frog Kicks - 3 x 20 - Hold for 2 secs at the top of the rep and sqeuuuuze those glutes!!

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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Ingredients:
* 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

Directions:
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. 

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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

Ingredients
*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

Instructions
**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 mcushing7@hotmail.com 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 mcushing7@hotmail.com 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:

WEBSITE ~ FACEBOOK ~ TWITTER ~ PINTEREST

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!!!

http://www.ratsandmore.com/2017/10/win-17500-cash-ends-1114-open-worldwide.html

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!

**** PLEASE ADD A SENTENCE OR TWO HERE! THANK YOU! ***


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!

TAKE ME TO THE QUIZ

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

Ingredients:
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

Directions:
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!!