Low Impact Moves

Some low impact moves that works your body hard! It takes getting on all fours to another level. You raise up on your toes and keep your knees lifted up off the floor some extra quad burn. Try them out. You can also hear my little sweet pea some and see her head in the background ;-).

https://scontent-a-iad.xx.fbcdn.net/hvideo-xfp1/v/t42.1790-2/1361999_743312302396558_1568854516_n.mp4?oh=ff382299cf967d9b468387bb16ddfdc1&oe=53A99B56

Fat Burner Circuit

Try to only rest between each cycle/circuit.  But if your form is off, rest until you can resume with proper form!  Contact me if you aren't sure what a move is, and I can explain or shoot a quick video for you.  Go burn a ton of calories!

Two Exercises for your Thighs

Follow the link to watch the video!

https://scontent-a-mia.xx.fbcdn.net/hvideo-xaf1/v/t42.1790-2/10345438_735709599823495_336539786_n.mp4?oh=c7c7231f017908222115cc673c4e6a16&oe=539CEBD1

Tilapia over Kale/Tomatoes/Capers

Tilapia over Kale/Tomatoes/Capers

This is one of my favorite go-to quick recipes that is nutrient packed and low calorie!

Ingredients: 
- 5 or 6 tilapia filets
- 1 or 2 TBSP Olive oil
- 1 TBSP lemon juice
- 1/2 cup white cooking wine
- 3 TBSP lemon pepper seasoning
- 1 can organic fire roasted tomatoes
- 2 bunches of kale
- Handful of capers
- 2 TBSP of garlic
- Handful of pine nuts

Directions:
1) Heat the cooking wine and lemon juice in a pan/skillet. Rub the tilapia filets with the lemon pepper seasoning. Place filets in pan and sauté until cooked through on medium hit.
2) Meanwhile, heat olive oil in a large pan/skillet. Place kale, tomatoes, capers, garlic, and salt and pepper to taste in pan. Sauté until kale is cooked through.
3) Serve in a shallow bowl with tomatoe/kale mixture on bottom and a tilapia filet on top. Garnish with pine nuts.

My new favorite shake!

This is so delicious and refreshing for summer, particularly those hot summers here in Florida.  I have managed to make one that tastes similar to a pina colada and mojito, if only I could get one to taste like my favorite - a margarita!  I've used vanilla Shakeology for this too, which is also delicious!

Plank Form

Plank Form . . . Because Form Matters

The plank - it is a foundational exercise move/position that is a part of so many different exercise programs.  You do this position in pushups, burpees, ab exercises, and more.  Although we all know what proper form looks like, we often execute poor form when we aren't focused on what we are doing or when we are tired.  You may even have poor form and think you are doing it correctly - this is where mirrors or photos come in handy!

Proper form not only prevents injury, but it also helps you to get the most out of the exercise.  Proper from is more efficient and more effective at working your muscles as well as protecting your body.  Form matters!

So here are the three most common mistakes with plank form:

Here is the basics of proper plank form, consider it Planks 101 ;-):

Paleo Chipotle Chicken Sweet Potatoes

INGREDIENTS: 
-1-2 chicken breasts depending on size
-2 T. 100% pure avocado oil
-1 T. smoked paprika
-1 t. ground chipotle pepper (or more if you like spicy!)
-2 t. cinnamon
-1 T. garlic salt
-1 t. black pepper
-2 sweet potatoes, baked (45 min - 1 hr at 450F)
-1 c. kale, chopped
-1/2 bell pepper, chopped
-1 T. extra virgin olive oil
-squeeze of fresh lemon juice
-sea salt & pepper, to taste
-handful of pepitas, lightly toasted (optional for garnish, use whatever nut/seed you have handy)

DIRECTIONS:

1) Preheat your grill to medium-high heat. Coat the chicken breasts liberally with avocado oil. Season evenly with paprika, chipotle, cinnamon, garlic salt, and pepper. Allow to sit for 10-15 minutes before moving to the grill.

2) Grill for 5-10 minutes per side (depending on size of chicken breast(s) and what type of grill you're using) or until grill marks show. Set aside to rest and come to room temperature. Once cooled, shred chicken using 2 forks held back to back.

3) When the chicken is grilling, chop your kale and bell pepper and add to a large bowl. Mix EVOO, lemon juice, sea salt, and pepper in and massage lightly with your fingers to soften the kale. Add the shredded chicken in and toss well.

4) To assemble, slice the sweet potatoes open lengthwise and mash the insides slightly. Scoop large spoonfuls of the chicken/kale mixture into the middle of each sweet potato. Sprinkle with pepitas for garnish. Then gobble it up, skins and all! Can be served warm or at room temperature.