Anna Sward holds a PhD and is the founder of www.proteinpow.com - the fitness world’s number one resource for protein powder recipes. Besides uploading daily new content on her website, Anna is a columnist at bodybuilding.com and a writer at Muscle & Fitness magazines where she runs a monthly Protein Pow! cookery column. She recently released her first cookbook: Protein Pow(d)er: The Cookbook.
This recipe was originally published on Anna Sward’s website, www.proteinpow.com.
This is my first attempt at protein donuts (or doughnuts). I’ve always wanted to make protein donuts and now, what? Here they are! Oh, they turned out heavenly! Really cinnamony, soft, and airy :-). They’re actually small so 18 of them came out which is great because next week, when I get back to my gym, I’m going to throw some in a bowl of milk and eat them all at once postworkout >:-D. When they were ready, I covered them with melted 87% dark chocolate, using 5 squares to cover them all. Result? Waaa!!
Ingredients:
1 tbsp of oat flour (could sub with coconut flour, or ground oats, or almond butter)
3 tbsp of buttermilk (this is important; it helps with the airiness)
3 tbsp of vanilla brown rice protein pow (I used Growing Naturals protein pow)
4 tbsp of Cinnamon roll flavored whey protein powder (could sub with vanilla whey)
6 egg whites
1/3 cup of almond milk (could sub with any milk)
6 tbsp of amaranth flour (again, feel free to sub this with oat flour, ground oats, quinoa flakes, or almond butter)
1/2 tbsp of baking powder
2 tbsp of cinnamon
1 tsp of vanilla essence
Blended together and baked in a donut tray. I bought myself this one for Christmas, it’s an 18-hole, silicone Savarine tray: super easy to wash and not at all expensive! You could also get a bigger one if, say, you wanted to make big donuts). Anyways, I just baked the batter for 35 minutes at 320 F (160 C).
That’s it. I let them cool, removed them from the tray, melted the chocolate in a bain marie, topped them with it, threw them in the freezer for 10 minutes and booooom! -> ready :-). Inside, they were very airy and donutlike. I think this is because, to not weigh down the dough (because who wants a literally heavy donut), I used lots of egg whites, threw in some whey in the batter, and used buttermilk in there too. All in all, I was really happy with how they turned out because they were, in fact, more like donuts than cake in texture so hoorah there. Anyways, you should totally get a donut tray and join me in making protein donuts! Ah! I love it. Now, I’m totally going to create all sorts of protein donut recipes. Ohhh! the fun :-).
Strength training is even more awesome with a group.
I am a huge, huge, huge fan of weight lifting and strength training. After all, lifting weights has been shown to be, kind of, the magical cure-all for all things health, including building strong bones, boosting your stamina, staving off or managing chronic conditions, controlling your weight and even making your brain sharper. Not to mention that strength training just makes everything in life a little easier — from picking your kids up, to hauling groceries into the house, to being able to get out from the side of the pool. And, let’s be honest, muscle definition in your arms or legs or stomach is something that can make you feel really proud and strong. And feeling fit and strong — no matter your weight or size — well, there’s no better feeling than that.
Lately it seems as though more and more women are wanting to get strong — and feel that empowerment that comes from being able to deadlift a heavy weight or do a pull-up or master a push-up on her toes. But where do you start? The weight area at many gyms can seem intimidating, and for the strength-training newbie it can be difficult to know what to do and to make sure that you’re doing it with good form. For these reasons and more (so many more!), I love the LES MILLS group fitness classes BODYPUMP and GRIT STRENGTH. Both take the intimidation factor out of lifting weights, while still getting you the results — and giving you the “I’m a bad ass!” feeling — we love. BODYPUMP is one of the most popular LES MILLS classes and with good reason. This barbell class sculpts and tones your whole body, but the time flies by because it’s timed to music and you have the high energy of doing it with a group of people. In a typical BODYPUMP class, you’ll perform 800 repetitions with light to moderate weights in 55 minutes, giving you something called the REP EFFECT. This exhausts your muscles, allowing you to burn fat, burn more calories and achieve more meaningful fat loss and muscle fatigue to build strength.
For those looking for more of a challenge in a short amount of time, GRIT STRENGTH is the way to go. This 30-minute high-intensity class uses barbells, plates and benches to take your fitness to the next level. In a small-group format, you’ll tackle getting strong with a team!
No matter which class you try (or, hey, try both to really mix things up!), I encourage you to get out there and start lifting. Yes, the health benefits and changes your body will undergo when you start lifting weights are awesome (and you won’t bulk up — promise!), but it’s the feeling and confidence that come from getting and being strong that we really love. So get out there, and get strong, ladies!
FOR MORE INFORMATION ABOUT LES MILLS PUMP CONTACT ME!
Do you lift weights? How can you start feeling stronger today? —ARICA
This healthier cinnamon rolls recipe by Janak Shah. You can find loads more healthy dessert recipes on his free iPhone app, Healthy Desserts. Traditionally cinnamon rolls are made with a moist, sweet dough (containing added fat and sugar) that is then rolled up with cinnamon and more sugar and then drizzled with icing (which of course, is basically more sugar).
In order to make a better-for-you cinnamon roll, you have to reduce the amount of sugar in the dough recipe, and add cardamom to enhance the flavor. Cardamom is a spice typically used Indian curries, chai tea and in Scandinavian sweet buns. Similar to ginger, cardamom helps to aid digestion and has been shown to have anti-inflammatory benefits.
Instead of drizzling icing on the top, sprinkle on some pearled sugar, which will give just enough sweetness without adding as many calories as icing. In order to add fiber and protein, replace part of the white flour with whole-wheat flour and add almonds to the topping. This recipe is now worthy of this website!
Healthier Cinnamon Rolls Recipe
Makes 12 rolls, 178 calories per roll Ingredients 1 c skim milk 2 tsp active dry yeast 1/4 c sugar 1/2 tsp salt 2 tsp ground cardamom 1 1/4 c all-purpose flour 1 1/4 c whole wheat flour 2 tbsp margarine, softened Filling 2 tbsp margarine, softened 2 tbsp sugar 1 tbsp cinnamon Topping 1/4 c pearled sugar 1/4 c slivered almonds Directions 1. Warm the milk until it reaches a temperature of approximately 110° F. Add the yeast to the milk and stir to dissolve. Set aside for about five minutes. 2. In a large bowl, mix together the sugar, salt, flour and cardamom. 3. Melt the margarine and add to yeast mixture. Stir. Slowly add liquid mixture to the flour while stirring to combine. 4. When the mixture is too stiff to stir with a spoon, remove from bowl and continue to kneed for about 10 minutes until the dough is soft and elastic. 5. Cover with a clean towel and set in a warm place to rise (about 30 minutes). 6. Once dough has doubled in size, roll until the dough into a rectangle about 12 by 16 inches. 7. Leaving about 1/2 inch on one of the long sides, spread with margarine and sprinkle with cinnamon and sugar. 8. Roll the dough lengthwise toward the bare side of the dough so that the filling remains inside. 9. Cut roll in half, and then half again. Then cut each quarter into thirds. You should now have 12 rolls. 10. Spray an 8-x-13-inch square baking dish with non-stick cooking spray. Arrange rolls cut side up in dish and cover to rise again (about 30 minutes or until they reach desired size). 11. Brush with a small amount of milk and sprinkle with pearled sugar and almonds. 12. Bake in a 425° F oven for about 10 minutes or until lightly browned.
With following the menus of the Simple Green Smooties’ 21-Day Cleanse I realized I have had a deep rooted fear of fats. Despite the research and evidence supporting that we need to include fats in our diet, I still had some hesitation with eating nuts, seeds and/or avocados daily. A fear that is a remnant of the low-fat and fat is bad trend in the 80s. I distinctly remember fats are bad because they’re high in calories and increase your chances of heart disease. Fast forward 20+ years and research says that is not the case.
Dietary Fats 101
Dietary fat is one of the three macronutrients, along with protein and carbohydrates, that provide energy for your body. Fat is required to transport vitamins A, D, E and K, produce hormones, store energy, maintain healthy skin, and protect organs. Fat also gives flavor and texture making foods more satisfying. Every person needs fat in their diet and knowing the type of fat can significantly influence your health.
Good Fats
Monosaturated Fats (MUFAs) and Polysaturated Fats (PUFAs) Good for your heart, your cholesterol and overall good health.
Found in: olive oil, sunflower oil, peanut oil, sesame oil, avocados, olives, nuts and nut butters, seeds and fatty fish (salmon, tuna, mackerel)
Bad Fats
Saturated Fats and Trans Fats Increase your risk of disease and elevate cholesterol.
Found in: high fat cuts of meat (beef, lamb, pork), chicken with skin, ice cream, lard, commercially baked products (pastries, cookies, muffins, cakes, pizza dough), some packaged snack foods, vegetable shortening, fried foods and candy bars
My fear of fats was probably preventing me from getting the nutrients my body needs. I have specifically avoided recipes that are high in fat and calories that; otherwise, look amazingly good. No more. I no longer fear the fats but rather embrace the benefits and what healthy fats can do for my body!
Don’t go no-fat. Go good fat.
What are your favorite healthy fat foods? How do you add healthy fats to your daily diet? Do you make it a point to include healthy fats in your diet?
I’m usually one to lean toward moderation than diets. I’d rather have real cheese or a big scoop of ice cream every so often than fat free cheese or ice cream everyday. Desserts just tend to be better when they’re made without cutting corners.
I suppose the operative word in that last paragraph is usually. Over the weekend I decided to try my hand at making a healthier brownie. I’ve been reading about black bean brownies for quite a while but hadn’t gotten around to making them. The idea of beans in my brownies sounded a little too far fetched even for me. But, my fiancée is gluten-free and I’m always on the looking for dessert recipes without flour. The beans take the flour’s place, making these a naturally gluten-free treat.
I kept these brownies vegan by using flax seed instead of eggs but feel free to substitute two eggs if you prefer. I used canola oil because it’s what I had in my pantry but any vegetable or coconut oil would work just as well. The best thing about these brownies is how simple they were to make. Everything is dumped into the food processor and three minutes later you have brownie batter. By the way, I tested the batter assuming it would taste like black beans but it was rich, chocolaty and utterly delicious.
I really recommend trying this recipe if you have a hankering for brownies.
Black bean brownies (vegan, gluten-free)
Ingredients
2 flax seed eggs, 2 tablespoons flax seed meal plus 6 tablespoons water (or two regular eggs)
Place flax seed meal and water in a small bowl and set aside for 5 minutes to gel.
In a food processor add all ingredients except chocolate and peanut butter chips, if using them.
Run processor for three minutes stopping after each minute to scrap down the sides.
Make sure batter is well combined. My batter was thick but still spreadable.
Grease an 8 x 8 baking dish and pour in batter.
Top with chips, if using.
Bake for 30 minutes.
Let cool completely before cutting into. The brownies will fall apart otherwise, they will be very fudgy on the inside at first but do harden up a bit the longer they sit.
Note: these brownies are more chocolaty than sweet. If you want a sweeter treat I would add another ¼ cup of sugar to the mix.
Monday, July 22, 2013
Many people approach an ab workout looking to target a specific region of their core, without addressing the other areas. This is futile, according to Ben Cohen, a professional strength and conditioning coach who has worked with several championship collegiate teams, including the James Madison University and Louisiana State University football teams. He currently runs Ben Cohen Athletic Advising.
"You don't have lower, middle and upper abs. It's all one muscle," Cohen says. "To effectively target regions of your erectus abdominus, you need to pre-fatigue certain parts of it. With a crunch routine like this one, you'll need to fatigue the top of your abs, then the middle, in order to get to the bottom."
Working the whole range of your abdominals to a level of fatigue will strengthen both your outer and inner core and improve your overall athletic performance, especially the endurance of your torso muscles.
To accomplish this, Cohen recommends the following ab workout:
Bent Knees Starting Position
While lying on your back, touch the bottoms of your feet together and pull your heels toward your buttocks.
In this position, allow the knees to drop out and away from each other, but don't force them.
With your elbows and hands together in a fist, place both thumbs directly under the chin and keep the upper arms and elbows glued to your chest.
This position forces the abdominals, and ONLY the abdominals, to lift the upper body into the crunch position. The hip flexors, quads, shoulder flexors and arms CANNOT assist the abdominals in this position; the abdominals have to do all the work.
With this isolation, you'll feel a tremendous gain from these crunches in a very short period of time.
While keeping your spine stiff as a board, lift the upper body as far as possible and hold for one full second.
Then, holding that same position without letting the upper body rock back even a fraction of an inch, crunch up with one last thrust. (Blow air out when you do this, much like you hear karate ninjas do in the movies.)
You do it this way because it contracts your inner-core muscles like your multifidus and transverse abdominus, which are your intersegmental stabilizers. If done correctly, the second crunch should be almost unnoticeable but will provide maximum contraction.
Frequency: Without ever resting your head on the floor, repeat five times to start, then progress to a maximum of 15 repetitions over several weeks. You should only progress at a pace that doesn't compromise form.
If you do this exercise correctly, the upper portion of the "six-pack" will fatigue. The middle section is now ready for work.
The set up for Offerings is the same as for the Double Crunch, except for the arms.
Position the arms directly to the side of the body, with palms up and backs of hands on the floor.
Fix your eyes to a point on the ceiling or in the sky directly above and attempt to keep them there throughout the entire exercise.
Simultaneously lift the upper body with the abdominals and bring the fingers as close as possible to the heels, without actually sitting up. (Your chin should not flex forward toward the chest during any part of this exercise and the backs of the hands should stay in contact with the floor.)
Once in this contracted position, hold it for two full seconds and then slowly descend to the starting position.
Frequency: Without ever resting your head on the floor, repeat five times to start and work up to a maximum of 15 repetitions over several weeks. You should only progress at a pace that allows the exercise to be done perfectly.
The middle section of your six-pack should be effectively exhausted by now. It's time to fully work the lower abs. More:Core Workout: 5 Moves for Flat Abs
Long-Leg Double-Crunch Starting Position
Lying on your back, position your legs together so the hips are allowed to roll outward.
Point the feet and toes out to the sides with your heels together.
Lower Ab Workout: Long-Leg Double-Crunch Action
Repeat the exact instructions for the Double Crunch in this new position.
Frequency: Without ever resting your head on the floor, repeat five times to start and work up to a maximum of 15 repetitions over several weeks. You should only progress at a pace that doesn't compromise form.
If both the upper and middle part of the six-pack have been previously fatigued through Double Crunch and Offerings, the lower-often neglected-part will also get maximum attention with this ab workout routine. More:The Best Ab Workouts to Build a Solid Core
Nuts and seeds are one of my favorite ingredient to add to a variety of recipes or as a quick snack to get me through the afternoon. Almonds, walnuts, cashews, peanuts, chia, flax, sunflower…you name it. I don’t think I’ve ever tried a nut or see I didn’t like. But, when it comes to nut or seed butters the extent of my experience is limited. Except for the occasional peanut butter sandwich, almond butter and sun butter has been the extent of my nut and seed butter experience. Man, have I been missing out!
What I like most about Nutzzo, other than the taste of course:
the nutritional value and nutrient density in a single serving. It’s a food I can feel good about eating.
available in creamy and chunky varieties
the seven nut and seed butter is a combination of my favorite nuts and seeds along with dark chocolate (Yum!)
works great in recipes for snacks, salad dressings, and desserts (any recipe that called for almond or peanut butter I substituted with the Creamy Nutzzo Seven Nut and Seed Butter and it worked wonderfully)
Now that you know what I like about Nutzzo. How about why it’s good for me?
A single serving of Nutzzo provides a nutritional profile with a combination of nuts and seeds that is a powerhouse of superfood and nutrient dense calories.
All of the nutrients are beneficial but a few of the things I look for first in a food are protein, Omega 3 and all natural. Nuttzo:
provides over 50% of your daily ADA omega 3 in one spoonful
has no added sugars, oils or preservatives
is a good source of protein
For more specific benefits of eating nuts and seeds check out Benefits of Nuts.
You know running is healthy, but do you know all the good it does?
GROWS CARTILAGE Ignore the naysayers—running isn't necessarily bad for your knees. Research from Australia's Monash University suggests that the impact of running can increase cartilage production, which can safeguard your joints from arthritis.
SHARPENS HEARING Research from Bellarmine University found that very fit women were six percent more likely to have better hearing than less-fit women. Exercise improves circulation to the ear, which provides a greater supply of nutrients to help preserve hearing.
SAVES YOUR SKIN Rutgers researchers found that mice who drank caffeinated water and then ran had fewer skin-cancer tumors than rodents who either just got caffeine or just ran. The caffeine-exercise combo caused fewer damaged cells to develop.
BEATS MIGRAINES Put down the painkillers. A study conducted at the University of Gothenburg in Sweden found that migraine sufferers experiences fewer head pounders when they worked out for 40 minutes three times a week over three months.
REGENERATES MUSCLE Muscles mass declines over time—or does it? University of Illinois researchers found that exercise triggers a type of stem cell (mesenchymal stem cells) to spur other cells to generate new muscle. That process could prevent age-related muscle loss.
EASES ANXIETY Feeling panicky about an upcoming work presentation? Go for a run. Researchers from Southern Methodist University near Dallas found that people had significantly milder reactions to stress if they engaged in regular intense aerobic exercise.
PREVENTS CANCER Finnish researchers studied 2,560 middle-aged men over 17 years and found that the most active men were the least likely to die from cancer, especially in the gastrointestinal tract or lungs. The more intense the exercise, the better.
INCREASES BRAINPOWER To see how exercise stacks up against other mental stimulants, University of Illinois researchers exposed mice to three types of brain boosters—savory foods, new toys, and exercise wheels. The wheel was the only tool that improved cognitive function.
STRENGTHENS BONES Weight-bearing exercise increases bone density, which guards against fractures and osteoporosis, according to researchers from the University of Missouri. High-impact exercise, like running, appears to offer the greatest protective benefit.
Monday, July 15, 2013
I have been craving these PB Granola Bars that I made a couple weeks ago, so when I didn't go and have dinner with my boyfriend after work tonight I came and home and though "what should I do until I have to go and get Audree from her dad?" I thought well geez.....So I decided to whip up a batch of these granola bars again. This time I made them a little different and there was a lesson learned here with this round! Make sure you have enough of ALL the ingredients that it calls for. I didn't have enough honey for what it called, I though "do I really need all this honey?" Sure enough, lesson learned when I cut into them after they were done baking and cooled down a little bit, CRUMBLES!!! Oh well, they are still YUMMY anyway, but I learned my lesson! So today I have decided that I'm going to share this recipe with you.
Peanut Butter Granola Bars
1/2 cup reduced fat peanut butter
1/3 cup honey
1 egg
2 T. Canola oil (I don't usually put this in when it calls for it. I never have and it is ok)
1 tsp vanilla
3 1/2 cups old fashioned oats
1/2 cup brown sugar (I use the dark brown sugar)
3/4 tsp salt ( I never use salt when it calls for it)
1/3 cup peanut butter chips
1/3 cup mini semi sweet chocolate chips
When it comes to the chocolate and peanut butter chips, you can add as much, or little or none at all if you want. I usually will put more in just because my daughter and boyfriend like them in there. I also add more peanut butter too, (they both like that too)
Try them out and let me know what you think about them. Even add your own twist to it. I'm thinking that next time I make these, I am going to add pumpkin to it. Doesn't Peanut Butter and Pumpkin sound good together?
Wednesday, July 10, 2013
Today I thought that I would share with you a twist that you could do with your normal egg salad! Add avocados! It is so delish!!! It is super easy to make and super healthy for you! egg salad made with two hard-boiled eggs, a mashed-up avocado, and truffle salt on a toasted whole wheat English muffin.
Yum! It tasted so delicious—even better than regular old egg salad made with mayo. Plus, of course, adding avocado was a much more nutritious way to eat it!
What are some of your favorite twists on some sandwiches that you make?
As a college student I loved research. Probably more hours than were necessary spent in the library gathering information to write a research paper. As an student I was probably notorious for checking out more books and resources than I could possibly have time for (or need) to complete a single research project. As a college student the solution to information overload was easy, limit my resources and checkout fewer books. Now, as a health and fitness enthusiast I read magazines, books and blogs, listen to presentations by the experts, and watch videos. Sounds harmless right? Try researching a health related topic. Reminiscent of my early college years you’re more than likely going to find what I did…information overload. Add to that the fact that much of the information is contradicting and you will find an expert that can convincingly argue each and every point, opinion and recommendation.
Does this sound familiar?
Running in a minimal shoe is best vs. running in a stability shoe is best.
Most of your runs should be at a “comfortable” or easy pace vs. junk miles are a waste of time. You’ll only get faster by running faster.
You should run in the morning on an empty stomach to burn more body fat vs. running on an empty stomach will only hinder your ability to run harder/faster and has no effect on fat burning.
Consuming carbohydrates during a long run is completely unnecessary vs. consuming carbohydrates during a long run is absolutely necessary.
Eating a diet that is 100% plant based is the most healthful way to eat vs. eat like a caveman did 10,000 years ago .
Stretch before a run increases chances of an injury vs. stretching before a run loosens up the muscles.
If the experts can’t agree how in the world are we supposed to know what’s best?
As I sort through the endless amounts of information I’m still perplexed with exactly how to know what is best for me. As I made significant running, cross training and nutrition changes over the past year I tried to filter the information to at least minimize too much information:
consider the source
is there a risk to my health or well being if I experiment
nothing is set in stone
there are no absolutes and question credibility of the “all”, “always”, “never”, etc. types of recommendations
what works for one person might not work for another
don’t be too quick to jump on every bandwagon and try every fad
when you find what works stick with it
use common sense
If you try something and it doesn’t work, try something else. Never stop searching for the right workout and schedule until you create exactly what works for you. When you find it, don’t be swayed by fads, the opinion of others or even the experts. Doing what you love is the surest way to ensure you will be fit for life. –Liz Neporent, a spokesperson for the American Council on Exercise and author of Fitness for Dummies, 4th edition.
Have you avoided information overload? How do you sort through the conflicting information? What would you add to the list?
Do you believe you’ve reached your fullest potential as a human being? Are there things you would love to accomplish, but you always seem to talk yourself out of it? The beliefs we have about ourselves can stop us or propel us forward.
The only thing that’s stopping you is YOU! But here’s the good news: you have the ability to learn new things and change the way you think! You can do anything that you decide you can do. Today, we are going to identify those beliefs that create obstacles and take action against them.
Change Your Beliefs
The self-limiting beliefs that keep us from achieving our full potential are often formed as kids, when we don’t yet have the ability to think with logic. They’re also a result of unresolved trauma, an unprocessed past, and labels we give ourselves and others.
These beliefs come to the surface as self-doubt, fear, negative self-talk, and a lack of patience. But negative self-talk is not cute – it’s not helpful, it’s harmful. And even if you think you’re over your past, if you haven’t worked through it, you’ll still feel harm from it.
So now that we know where these beliefs come from, how do we change them? Well, my first suggestion is and always will be therapy. Number two and three are confidence and better habits…
How to Hard-Wire Confidence
What does confidence look like to you? Is it self-assuredness? Someone who’s quietly in control, unaffected, humble, certain, easy to be around? A leader? To me, these qualities embody confidence. While I don’t have to be the best-looking, richest, or smartest person in the room, I am going to do the best with what I’ve got. I believe I’m confident because I always put my best foot forward no matter who’s around.
So how do you become confident if you don’t feel it? This is where habits come into play. You form the habit of acting confident – fake it ‘til you make it! Think of people who have the confidence you would like to portray. Now, become an actor. Watch them and imitate them. Then, refine this behavior making it your own, and embody it. When you’re in a situation in which you could use a boost of confidence, think to yourself, “What would ______ do in this situation?”
The more you surround yourself with confident people and adopt the habit of acting confident, the more confident you will become. And your beliefs will change as a result!
Time to Take Action!
Understanding your beliefs is step one, but here’s the thing…Nothing I say is going to change your life. What you DO with the information I give you will change your life. So, it’s time to take action!
Get out your pen and paper, and start changing your beliefs today by taking the action steps below.
List something you can do today that is a little outside your comfort zone and takes courage, but you know it will build your confidence.
Write down something you will do in the next 7 days that you’ve been a little fearful of.
List something you’ll do in the next 30 days that at this very moment gives you butterflies.
Write down something you’ve done that is a sliver of success – just a small success you’ve had that proves your greatness and motivates you to move forward.
Write down at least 3 things you can do today to start forming better habits. Then, identify the reward for each of these.
Your habits are the things that separate you from the people who want what you have. Habits build confidence, which in turn changes your beliefs. God doesn’t make mistakes. You have greatness within you. Decide now that you will stop the negative self-talk, adopt better habits, and take action! You are unstoppable!
Tonight while I was on my Team Fitness Junkies call, my mind was kind of drifting off and I was really thinking about what and how I can and could be like the ladies that are on my team. My passion is Fitness and Health, and yes I know that I have downfalls and I have my days were I don't eat healthy or a day that I don't get up and work out in the morning and I kick myself in the butt in the evening, but I get back on my feet the next day! We all have our days, but we get right back up were we left off and get back on track.
I am reading and doing a book series from a lady whom I look up to. Chalene Johnson. Some of you may know her from her workout series Tubro Jam, Turbo Fire, or even ChaLean Extreme. But she is also a fabulous motivational speaker, writer and mother. Her 30 day push to success book, is a great book for setting your goals and really getting out there how you want your life to be. By writing and saying what you want your goals to be and putting them out there for others to see and know, you have that accountability, you have people checking in with you and asking you "hey how is this goal coming along for you?"
This is my second time around doing this book. The first time, I didn't have the accountability of others asking me questions and wondering how I was doing. Now the Fitness Junkies are doing it together as a team and we have a facebook page that we check in on daily and we have that accountability to really help each other the goals that we have for the month. By putting your goals out there for others to see, you will start to put them into different steps and you will start crossing them off your goal list and you life will change to how you are wanting it to be.
So with that being said I am going to put my 10 goals out there for you to see and help keep me accountable for.
1. Send my daughter to college
2. Be a healthy and fit example for my family and friends
3. Financial Freedom
4. Personal Training Certification
5. Pay my parents back
6.VACATIONS
7. Attend Beachbody Summit and CampDoMore next summer 2014
8.Do my passion as my full time job
9.Be a diamond coach by the end of 2014
10. Make a 6 figure income
There you go, my goals for the year to come. Slowly one by one they will be achieved. I will make daily goals to help me to get those goals crossed off my list.
I am participating in the What’s Beautiful competition sponsored by Under Armour.
I have a project in mind and I need your help!
Over the course of the What’s Beautiful Competition I have been following many girls with different goals in mind, and I have taken away a ton of information from all of them. A girl that I follow and get her daily post who is also participating in the What's Beautiful Competition is Jill Conyers of Fitness, Health and Happiness. She has been following a lady by the name of Jody and Jody’s thought prooking I Am Enough series at Truth 2 Being Fit. While she was running one morning she thought she would listen to a podcast from the Marathon Training Academy, How Running Improves Your Body Image. I listened to this podcast this morning while I was running and man was it amazing and a great eye opening listen for me. I agree with Jill when she said that "The podcast turned out to be so much more than what the title suggests. I won’t go into all of the research and statistics cited in the podcast on women and body image but it was sad and I couldn’t help but wonder “why?”." I along with Jill have decided that I am going to read things like Jody’s posts and not only agree but BELIEVE!
We need to stop NOT feeling…good enough!
At first I was going to tell you what this project is about but then I decided this is about you and where you are right now with your ENOUGHNESS. This project is about what you make of it. This is your chance to shout I AM ENOUGH from the rooftops and share I AM ENOUGH with the world. Even more importantly this is your time to BELIEVE I AM ENOUGH!
I’m talking about an unconditional ENOUGHNESS! BELIEVE you are enough without contingencies.
I, like Jill am tired of trying and trying, working my butt off and trying some more and still being left to feel like I am not enough.
Would you say the same for yourself?
This is me and my declaration of I AM ENOUGH and believing it.
What I would like from you.....
Create a blog post sharing shouting your I AM ENOUGH! Maybe a photo, a manifesto or a quote.
Link up your blog post here I AM ENOUGH LINK UP. Or click the image above. Anytime. The link up will stay open indefinitely.
Tweet the project using the the hashtag #believeiamenough
Share instagram photos using the same hashtag #believeiamenough
Share the project with your friends and family.
I want this to be big. I want this to be epic!
We can do this. Will you join us in changing our thoughts to our I am enoughs?
Wow! What can I say. I'm coming off a ok week. It's been filled with lots of ups and downs, but I'm not letting that get in the way of my goals and dreams!
Let me tell you a little bit about myself along with my dream and goals. I'm a mother of a beautiful little girl who is 2 and half who's name is Audree, who like any girl at this age is a drama queen already who likes things her way now and if not it's the end of the world, but she is the joy of my life along with my boyfriend Paul whom I've been with for 4 and half years, he's my huge supporter and is always in my corner cheering me on no matter what outrageous goal I've set for myself.
I am a Fitness Freak! I love to work out and try new workout routines, Fitness is my passion. I love it,but what I really enjoy doing is running. That's my time to just let the world go for that short amount of time and it's just me and the road where I can just think about whatever I want and not worry about what needs done at home or what we are going to do for the weekend. Just me and that pavement and my endless thoughts.
That's a little bit about me and into my life. I will elaborate on some of these things as the days and the blogs come to me.
GROWS CARTILAGE
SHARPENS HEARING
SAVES YOUR SKIN
BEATS MIGRAINES
REGENERATES MUSCLE
EASES ANXIETY
PREVENTS CANCER
INCREASES BRAINPOWER
STRENGTHENS BONES
