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Valentine Treats . . . . . that L💗ve You Back !

February 8, 2018

Love Valentine’s Day + Love the yummy treats, BUT hate the unwanted calories?

That is why I created these Valentine treats that love you back!

You must try these 5 Valentine Treats as they taste amazing, are so very easy to make, and are healthier than you can even imagine! And it doesn’t even have to be Valentine’s Day to enjoy these savoring goodies. You will want to continue to include them in your breakfast, lunch, dinner and snacks! So get ready to enjoy the delicious taste and flavors without the unwanted calories. You can truly enjoy these Valentine treats that love you back! ⇢I bet you can’t guess what the gorgeous, “pretty in pink” item is in the middle of the picture . . . . read below to find out!

You W💗n’t Believe these Decadent Brownies

INGREDIENTS:

3 T. olive oil

12 oz. semi-sweet or dark chocolate chips

2 tsp. vanilla

3/4 c. granulated sugar

2 large eggs

1/2 c. whole wheat flour

1 T. espresso powder or instant coffee (I used Medaglia D’Oro espresso coffee powder)

pinch of salt

INSTRUCTIONS:

Heat oven 350 degrees. Cover an 8″ x 8″ baking pan with parchment paper (excess hangs over the sides) and then lightly spray with cooking spray. Place a medium heatproof bowl over a pot of simmering water. In the bowl, warm the oil and half of the chocolate. Continuously stir until all melted. Remove from the heat and stir in vanilla and sugar. Beat in the eggs, one at a time. Add flour and espresso powder and salt. Stir until smooth. Let batter cool, then add remaining chocolate chips . Pour batter into pan and bake until set, between 20 – 25 minutes. Cool completely then cut into 16 squares. Enjoy! ✲ These are my favorite brownies EVER!!!!!

Servings: 16

🔆I 💗 Chocolate and it’s NOT just for the delicious taste, it is nutritious too (within moderation)! Cocoa’s active plant chemical, called flavanols, help keep your heart healthy by dilating blood vessels and improving blood flow. The darker the chocolate the better the benefits!

Toast to These All Day L💗ng

INGREDIENTS:

1 slice toasted Ezekiel Cinnamon Raisin Bread (the best bread ever)

1 T. whipped cream cheese

fresh berries (strawberries, raspberries, blue berries)

Optional: 1 tsp. shredded coconut, almonds

INSTRUCTIONS:

Toast the bread, spread the cream cheese on top, and then place berries over cream cheese. I sprinkled coconut on top of the berries, and it was delicious. ✲ As for the taste; the strawberry toast was on the sweeter side and the raspberry toast was a bit more tart.

Servings: 1

You-Gotta L💗ve Yogurt Bark

INGREDIENTS:

1/2 c. 2 % Siggi’s yogurt (this is my favorite)

1/4 c. fresh berries (combination or individual: strawberry, raspberry, blueberry)

2 T. roasted and chopped almonds

1 tsp. honey

INSTRUCTIONS:

Line baking dish with parchment paper. Combine yogurt with the berries, almonds and honey. Spread mixture evenly (about 1/4″ thick) in dish and freeze until hard, about 3 hours. Serve. ✲ I suggest eating once removed from the freezer, as it will soften quickly.

Hooked 💗n Hummus “Pretty in Pink”

INGREDIENTS:

8 oz. plain hummus (the more seasoned, the more flavorful)

2 large beets, chopped

Optional: salt, pepper, fresh squeezed lemon, garlic, onion salt

Puree hummus with beets until smooth and get ready for the pretty in pink color. That’s it! Serve with fresh veggies and pita chips. ✲ The more beets the darker the pink color, less beets the lighter the pink color.

Servings: 8

Cherry Smoothie Inflammati💗n Reducer

INGREDIENTS:

1 c. 2 % Siggi’s yogurt (this is my favorite)

1/2 c. frozen dark cherries

1/2 c. tart cherry juice

2 T. almond butter

2 T. GreatLakesGelatin Collagen (this is my favorite & I believe the best collagen out there; they have been in business over 5o+ years )

INSTRUCTIONS:

Place all ingredients in the blender and blend until smooth. Add ice if you want the smoothie thicker. Sip & enjoy! ✲ I add the collagen every single day to my smoothie or hot tea for my joints, skin & hair!

🔆Tart Inflammation Reducer! The tart cherry juice has shown to reduce muscle soreness by reducing inflammation. Then the yogurt & almond butter contains magnesium, which helps relax tight muscles. Plus, the collagen contain amino acids to build bone and joint tissue and can help reduce joint pain.

Happy Valentine’s Day to YOU and Your Loved Ones!

Christie, “your personal trainer to Get Fit & Stay Fit”

This site contains occasional affiliate links to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

Build Your Booty in No Time at All!

February 5, 2018

To Build Your Booty it’s as Simple as 1 . 2 . 3 .

1️⃣ Grab a Resistance Band 2️⃣ Place it Around your Legs 3️⃣ Exercise Against the Resistance

As a personal trainer, many of my clients are always asking how to build a stronger and rounder booty. The first thing and most important thing is to be consistent with your exercising. In order to build strength in your body, plus lean out; there must be a regular workout schedule that should be done every week. The second thing needed to see and feel the strength in your body is by changing up your workout routine. There are 50+ exercises in my blog that are easy to follow and most require very little equipment to help you get the job done.

Using resistance of any form; whether it is weights, bands, or your own body weight, will create the slimming yet defining muscles in your body. The resistance bands makes it as easy as 1, 2, 3 to tone, tighten and build your booty in no time. Grab a resistance band and if you don’t have one, here is a quick link below to purchase one. Now, let’s go!

Build Your Booty In No Time Workout

Equipment: DynaPro Resistance Bands is my favorite (they also come in a variety pack)

Do: 3 sets of 20 reps.

Frequency: 2 times/week. Since this band is so small and portable, you can take this workout outside or even put it in your suitcase to continue your workout on the road.

Outer + Inner Thigh Sculpt

Grab the band and place just below your knees or right above your knees depending on the strength of the band. Slightly bend your knees while keeping your core and engaged. Step to the right side very slowly using your outer thigh muscles and then slowly bring your foot back to the starting position using your inner thigh. Repeat on other leg.

Backwards Booty Lift

Grab the band and place just below your knees. Keeping your legs straight with your core tight and engaged. Elevate the right leg very slowly using your booty muscles and then slowly bring your foot back to the starting position using your booty muscles. Repeat on other leg.

Curling Hamstring

Grab the band and place just below your knees. Keeping your legs straight with your core tight and engaged. Raise your right foot while keeping your knees together and slowly use your hamstring muscles to curl your foot upwards. Then slowly bring your foot back to the starting position using your booty muscles. Repeat on other leg.

Quad Lifting

Grab the band and place just below your knees. Keep your left leg straight with your core tight and engaged. Raise your right foot while bending your knee and slowly elevate your foot using your quad muscles. Then slowly bring your foot back to the starting position using your quad muscles. Repeat on other leg.

Pulsing Thigh Slimmer

Lay on your back and place the band just above your knees. Keeping your arms and shoulders relaxed, slowly elevate your booty off of the ground. Keep your booty elevated and slowly pulse your knees outward. This exercise do for a count of 30, 3 times.

BootyBuilding Lift

Lay on your back and place the band just above your knees. Keeping your arms and shoulders relaxed, slowly elevate your booty off of the ground. As you raise your booty squeeze it at the very top before slowly lowering, but not touching the ground until full set is completed.

Lift + Strengthen Lower Body

First place the band around your ankles and then lie down on your stomach. Keeping your core tight and engaged, slowly lift your head and shoulders off of the mat. Keeping your legs straight, slowly lift your left leg, using your booty muscles, then slowly return to starting position. Keep your hips on the mat (this will protect your lower back) and only use your booty muscles to lift your leg.

While doing these exercises, the more you engage your muscles by keeping them tight, the better the results. Each move should be slow and controlled, not a fast pace movement.

Now you See that Building Your Booty is as Simple as 1, 2, 3 !

Christie, “your personal trainer to Get Fit & Stay Fit”

“My do anywhere, take anywhere exercise equipment!” – Christie

Super Bowl Snacks that are Delicious + Nutritious!

February 2, 2018

Are you ready for some football?

How about some Super Bowl snacks that are delicious & nutritious ➕ salty & sweet?

These snacks are so easy to make without a lot of ingredients and I bet you and your guests will love them as much as I do! From the salty popcorn and spicy taco cups to the Italian aroma of the cauliflower pizza will be a huge success in feeding all tastebuds. Then finishing the evening with the sweet and fresh tasting fruit cups and rich dark chocolate fruit bark. The fans of the football game will bring cheers from both teams as they enjoy the salty + sweet flavors of the night!

Super Bowl Snacks that are Delicious + Nutritious

Grab your Super Bowl snacks & get ready for the New England Patriot’s vs. the Philadelphia Eagle’s football game! Your fans will love that they are delicious, but never know that are nutritious!

🏈 Patriot’s Popcorn 🏈

INGREDIENTS:

4 cups popped organic popcorn (my favorite way to cook {link here} popcorn is via microwave)

1 tsp. cumin

1 tsp. paprika

1 tsp. cayenne pepper

1 tsp. garlic powder

2 T. melted coconut oil

INSTRUCTIONS:

In a large bowl mix together all the seasonings with melted coconut oil. Toss in popped popcorn and coat thoroughly to cover kernels with seasoning. Keep some popcorn without seasoning and just add coconut oil and salt for those who do not like spicy food.

🏈 Tom’s Taco Cup 🏈

INGREDIENTS:

5 10″ flour tortilla’s quartered OR street size flour tortilla (tried this later & it was better for keeping the cup form)

4 oz whipped cream cheese

2 tablespoon taco seasoning

2 tablespoons Siggi’s plain yogurt (my favorite)

1/2 cup corn

1/2 cup black beans

1/4 cup diced yellow pepper

1/4 cup diced orange pepper

1/2 cup cherry tomatoes, halved

1 avocado diced

INSTRUCTIONS:

Preheat oven to 375. Spray a 12 cup muffin tin with cooking spray. Cut each tortilla quarter in half . Line each muffin tin with three tortilla triangles, overlapping as necessary, or if using street taco, place entire tortilla in muffin tin. Bake for 10 minutes or until golden. Let cool in pan for 2 minutes before removing to a rack to cool. In a small bowl, combine whipped cream cheese, taco seasoning and Greek yogurt. In a separate bowl, combine vegetables. Place a tablespoon of cream cheese mixture in the center of each cup. Top with vegetables and diced avocado.

🏈 Carson’s Cauliflower Pizza 🏈

INGREDIENTS:

1 cauliflower (rice sized) packet, frozen or fresh

1/4 cup grated parmesan cheese

1/4 tsp. salt

1 tsp. Italian seasoning

1 large egg

2 cups freshly grated mozzarella cheese

4 – 5 fresh basil leaves (diced or full leaf, whatever you prefer)

2 roma tomates sliced thin

INSTRUCTIONS:

Preheat oven to 425 degrees. Line a baking sheet with parchment paper. Then microwave the cauliflower according to the package directions. Let cauliflower cool, and then place into a cotton towel and wring out as much water as possible. In a large bowl, combine the cauliflower, parmesan cheese, italian seasoning, salt, egg and 1 cup of the mozzarella cheese until well combined. Transfer the “dough” to the prepared baking sheet and press and spread to make a 10″ to 12″ circle crust. Bake until golden brown, around 10-15 minutes.

Remove the crust from the oven and sprinkle with remaining 1 cup of mozzarella cheese. Place sliced tomatoes and on top and garnish with fresh basil. Return to oven for approximately 10 minutes, or until cheese is bubbly.

🏈 Fole’s Fruit Cup 🏈

INGREDIENTS:

5 10″ flour tortilla’s quartered OR street size flour tortilla (tried this later & it was the best for keeping the form)

1 jar lemon curd (Trader Joe’s has the best tasting + best price)

1 pint fresh rasberries

1 pint fresh blueberries

1 pint fresh blackberries

1 kiwi diced in small pieces

optional: melted dark chocolate to drizzle on top

INSTRUCTIONS:

Preheat oven to 375. Spray a 12 cup muffin tin with cooking spray. Cut each tortilla quarter in half . Line each muffin tin with three tortilla triangles, overlapping as necessary, or if using street flour tacos, place entire tortilla in muffin tin. Bake for 10 minutes or until golden. Let cool in pan for 2 minutes before removing to a rack to cool. Place a tablespoon of lemon curd in the center of each cup. Top with fresh fruit and drizzle with melted chocolate.

🏈 Eagles Easy Dark Chocolate Bark 🏈

INGREDIENTS:

1 dark chocolate or semi-sweet chocolate chips

1 package dried and chopped apricots

1 package dried orange cranberries (Trader Joe’s has the best tasting and the best price)

Optional: chopped nuts

INSTRUCTIONS:

In a large bowl place the entire bag of chips in and place in the microwave to melt. I suggest 1 minute, then stir and keep repeating until all chips are melted. Lay down a piece of parchment paper and spread chocolate mixture with a spoon onto the paper until desired thickness. Immediately place dried fruit (and nuts if preferred) on top of chocolate. Spending on the weather and/or humidity will determine how quickly the chocolate will harden. Place in freezer, for a quick hardening. Then once it is firm to the touch, break into pieces and serve.

Christie, “your personal trainer to help you Get Fit & Stay Fit”

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Tone + Tighten Your Body Everywhere & Anywhere!

January 29, 2018

Do you want to tone + tighten your body everywhere?

Would you like to be able to do your workout anywhere?

Whether I am at home, traveling or training my personal training clients; resistance bands are an excellent way to tone + tighten my body everywhere! I can get an upper body, lower body and core workout all done with these resistance bands and I only need a space as big as a 6′ x 6′ square. So grab your bands, or if you

need to buy some link here, resistance bands, and get ready for a do my Tone + Tighten Anywhere kind of workout! Take your bands into your family room to tighten your core, take them to your hotel room to tone your legs and/or take them outside to sculpt your upper arms. Literally, you can take these bands anywhere!

Tom and I were in Maui a few weeks ago and I brought my bands with me to get my workout done while on the road. I did take the bands outside a few times too to exercise in the beautiful weather, but my lighting was really bad, so I don’t have those pictures to share with you. But, I also did a workout while in my hotel room one morning as you will see by my workout below. The ease of getting a great workout accomplished in small space is quite evident by my hotel room workout. Therefore, it’s obvious to see that this workout is so flexible + portable, so the places are limitless to get exercising done!

Christie’s “Hotel Room” Tone + Tighten Workout

. . . . . or Anywhere Tone + Tighten Workout

Equipment: DynaPro Resistance Bands (these are truly my favorite bands)

Do: 3 sets of 15 reps. I love these bands because you can truly customize your workout with different strengths with single band vs. doubling the bands. Plus you can adjust these bands too with a “tightener” which is attached, to make the resistance harder or easier. Therefore, depending on what body part you are exercising and how strong that muscle is, will determine your level of resistance.

Tip: Keep your core tight the entire time while doing these exercises. Core tight means, abs tight and pelvic tilt which will keep your core engaged and protect your lower back.

❇️Squat to Overhead Reach

Grab the bands and place both feet about shoulder width apart on top of the band. Grab the handles and place at shoulder level while lowering into a squat position. Begin to lift from slowly a squat position while extending hands overhead and return to starting position.

Muscles worked: Quads, Glutes, Shoulders, Biceps

❇️Lunge to Overhead Extension

Grab the bands and step right foot forward feet apart on top of the band, with left foot behind. Grab the handles and place at shoulder level while lowering into a lunge position. Begin to lift from slowly a lunge position while extending hands overhead and return to starting position.

Muscles worked: Quads, Glutes, Hamstrings, Shoulders, Biceps, Back

❇️Side Inner/Outer Thigh Lift

Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at hip level while lowering into a squat position. Begin to lift slowly right foot out to the side while keeping elbows bent and biceps engaged. Then slowly lower leg, using your inner thighs to return to starting position. Repeat on both sides.

Muscles worked: Quads, Glutes, Inner Thigh, Outer Thigh, Biceps

❇️Outward Booty Step

Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at hip level while lowering into a squat position. Begin to lift slowly right foot out to the side and take a big step, while keeping elbows bent and biceps engaged. Then slowly using your inner thighs bring your left leg to join the right leg. Return to starting position by stepping to the left side and bringing right foot to join the left, that is one complete rep.

Muscles worked: Quads, Glutes, Inner Thigh, Outer Thigh, Biceps

❇️Bicep Curl + Sculpt

Grab the bands and place both feet about shoulder width apart on top of the band. Grab the handles and place at chest level while keeping a slight bend to your knees. Begin to lift the handles by slowly curling your biceps inward and then slowly return to starting position.

Muscles worked: Biceps, Shoulders, Back

❇️Tricep Extension

Grab the bands and step right foot on top of the band. Grab one handles and place behind your upper back with elbow bent. Begin to lift slowly the right hand overhead using your tripe muscles until a full extension. Then slowly lower return right hand back to starting position. Repeat on both sides.

Muscles worked: Triceps, Biceps, Shoulders, Lats

❇️Upright Rows

Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at thigh level while keeping knees slightly bent. Then cross the bands and place handles in opposite hand. Begin to slowly lift with your elbows towards the ceiling, using your upper back muscles. Slowly lower hands to starting position.

Muscles worked: Quads, Upper back, Lats, Shoulders, Biceps

❇️Back Fly

Grab the bands and step both feet about shoulder width apart on top of the band. Grab the handles and place at thigh level while keeping knees slightly bent. Then cross the bands and place handles in opposite hand. Begin to slowly lift with your elbows moving outward to the side, using your upper back and lat muscles. Slowly lower hands to starting position.

Muscles worked: Quads, Upper back, Lats, Shoulders, Biceps

❇️Double the intensity

Many of the exercises, you can double the bands to create a stronger, more intense workout. Like the picture below, showing the single arm shoulder extension. Play around with the bands for different exercises and strengths (see the little black ball right below the handle, that changes the resistance) with the bands. You can really customize your workout to fit your needs.

Looking for more resistance bands workouts?

Here are a 4️⃣ more workouts where I have used the resistance bands. Just link on the picture below to view each workout.

Thank you to DynaPro for making a band that is so versatile for so many strengths + such light weight and portable I can take it with me anywhere!

Let me know if you do any particular exercises with your bands, as I would love to share your picture or exercise on my posts too!

Christie , “your personal trainer to help you Get Fit + Stay Fit”

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Protein Energy Balls for Pre & Post Workout !

January 25, 2018

Are you looking for energy before your workout?

How about a quick & easy protein snack after your workout?

These protein balls & energy balls are just the answer for a pre-workout and post-workout snack!

I know when I am heading out to the gym early in the morning, I am looking for a quick snack to give my body the energy for my workout. These energy balls are perfect for me, as I pop one in my mouth as I am heading out the door. Then the workout is over and as soon as I get back home I am ready for a quick protein snack to fuel my body to rebuild the muscles I just broke down during my workout. Now I still eat breakfast, but this is a quick bite as my body is usually ready to be nourished as soon as I walk in the door. You can also take these balls on the road with you for a quick and healthy snack at anytime!

Christie’s Protein / Energy Balls

ENERGY BALLS

Do you need some energy before doing your workout? Here is a quick, healthy and simple to make energy balls to pop in your mouth right before you exercise. The dates give the balls a creamy & delicious favor and texture. Then the cocoa with the chocolate chips give them a nice crunchy chocolatey taste. These pre-workout energy balls are a perfect snack to give you the energy for your workout.

INGREDIENTS:

1/2 cup raw California almonds + 1/2 cup raw pecans (you can do any type of raw nuts)
1/4 cup cocoa powder
1 tsp vanilla extract
1/4 tsp sea salt
1 cup dates, pitted and chopped (these are messy & sticky, you can use gloves, if needed)
1-3 tbsp water
1/4 cup cacao nibs or chocolate chips

Toppings/Coating: cacao or cocoa powder, shredded coconut, chopped nuts or PBFit powder (this is one of the best toppings if you love peanut butter)

INSTRUCTIONS:

Place nuts in a food processor and process until finely ground. Pulse in cacao, vanilla, and salt. Add in the chopped dates and water, 1 tablespoon at a time until the dough forms together. Process until all ingredients are distributed evenly (you may need to stop a few times and scrape down the sides and separate the dough if it forms a ball). Pulse in the cacao nibs or chips. Roll pieces of the dough into small, tablespoon-sized balls. Optional: Roll ball in the cacao powder, shredded coconut, PBFit or any other toppings of your choice. Place your energy bites in a container in the refrigerator or freezer for at least 30 minutes, then serve!

Servings: 12 – 18 balls depending on size (I made balls about the size of golf balls, and that made 18)

Time: 15 minutes to prepare / 30 minutes to chill in the refrigerator

Notes: You may store these energy bites in a sealed container in the refrigerator for up to 5 days!

Protein Balls

I finish my workout and first thing I do is look for some protein to build up the muscles I used during my workout. Did you know that you should consume protein at least 45 minutes after your workout so your body can begin to rebuild the muscles that were broken down? This is the best way to build and nourish your muscles after you exercise. Want to know more, link here “The Power of Protein” for more information.

What I love about these balls? The taste of them with the oats + peanut butter and honey give the balls a delicious flavor that settles right in my stomach so nicely after my workout. Then I add the GLG Collagen Protein, which is flavorless, yet a powerful beauty supplement that gives my hair shine and my joints amazing mobility (my joints are not tight or sore anymore)! It’s so easy and convenient and I consider it a bonus when I can add nutritional and beauty supplements right into my food!

INGREDIENTS:

1 cup rolled quick oats

1/2 cup natural peanut butter (organic)

1/3 cup honey

1/4 cup dark chocolate chips

1 T. Great Lakes Gelatin Collagen Protein (I love this product !)

2 T. flax seeds

2 T. chia seeds

Toppings/Coating: cacao or cocoa powder, shredded coconut, chopped nuts or PBFit powder (this is one of the best toppings if you love peanut butter)

INSTRUCTIONS:

Stir together oats, peanut butter, chocolate, honey, flax seeds, chia seeds and protein powder together in a bowl until thoroughly combined. Cover bowl and refrigerate for 30 minutes. Take spoon and scoop mixture to form balls. Optional: Roll ball in the cacao powder, shredded coconut, PBFit or any other toppings of your choice.

Servings: 12 to 18 balls depending on size (I made balls the size of golf balls and that made 18)

Time: 10 minutes to prepare / 30 minutes to chill in refrigerator.

Notes: You may store these energy bites in a sealed container in the refrigerator for up to 5 days!

Enjoy these delicious, nutritious, simple energy balls & protein balls before your workout and after your workout!

“The better I eat, the better I look. The better I look, the better I feel. The better I feel, the better I eat . . . . . . Get used to this cycle” – author unknown, but very wise! 😊

Christie, “your personal trainer to help you Get Fit & Stay Fit”

This site contains occasional affiliate links (like Amazon Affiliates) to better serve you in finding the products to assist you in your Fit Life. I do receive commission on the sale of these products, yet the prices are not any higher. I will ONLY recommend products that I use and feel will be beneficial to my readers. You can always trust me to give an honest opinion that will bring you helpful advice with encouraging content.

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Best Ways to Detox and Find Balance in Your Life!

January 22, 2018

Going on Vacation . Went on Vacation . Or just need to Detox?

Goodbye Maui . . . . Hello Detox! Life is all about balance and gaining knowledge about ways to keep your body in balance during certain times in your life is so important. When preparing to go on vacation or retuning from vacation (or even after the holidays) I have found the best ways to detox my body. I use the word detox loosely, as I don’t have a formal detoxing kit that I buy, but my own detox system that has worked for me. Bringing balance back to my body via exercise, fluids and foods is what has always worked best for me and many other women.

When I am on vacation or during the holidays, I enjoy all the festivities, foods and drinks. I have always felt that keeping things in moderation during this time is best, but I also know that when I get home or vacation is over, I will get very strict with my body again. While I was in Maui recently, I did exercise (not as regular as when at home) and ate pretty healthy food (most of the time); but now I feel my body is in need of structure and some detox to get back on track. Do you ever feel that way?

Here is what I have done to detox that works for me! The best ways to detox my body and gain my strength and “health” back is getting back to the basics of great health.

Christie’s Best ways to Detox:

LEMON WATER

✔️Lemon water. I cut a fresh lemon in quarters and add to my water. I squeeze the fresh lemon juice into a glass of room temperature water and try to get the pulp in there too. I drink a full glass of water first thing in the morning before I eat or drink anything else. Then I drink the water throughout the day. You will be amazed how much better your body will digest food, your skin hydrated and your bowels more regular.

1 BENEFITS: inexpensive. Loaded with Vit C + potassium, magnesium & copper. Aids in digestion (lemon juice is similar to juice found in stomach; therefore, keeps foods moving in your system). Assists in detox (lemon juice benefits the enzyme functions in your body, stimulating the liver & flushing out toxins).

GREEN TEA

✔️Green Tea. Sorry coffee lovers, but I truly believe that green tea is the best for our bodies! When I am at home, I drink green tea almost every morning (organic only). When I travel, I do drink coffee or latte sometimes, as most places do not carry good/organic green tea plus, I do enjoy a special latte every once in awhile. When I do drink my tea instead of coffee, I can tell a huge difference. I always get more dehydrated with coffee and the caffeine bothers my head and bowels more. Green tea keeps me calmer, more relaxed and I don’t get as dehydrated.

2 BENEFITS: protect heart health (the flavonoids signal cells to lower inflammation). Stress relief (antioxidants may protect brain from oxidative stress). Insulin resistance (may improve glycemic control and help normalize blood sugar levels). Promote bone health (has shown to stimulate an enzyme that promotes bone health). May reduce appetite (the catechins may promote metabolic health and modesty prevent weight gain).

LEAN PROTEIN

✔️Protein (lean). Maintaining a diet rich in lean protein keeps me filling fuller so I don’t fill up on unhealthy items or carbs as much. Almost every morning, I drink a whey protein smoothie after I workout. Again during the day, I try to make sure each meal I consume some sort of lean protein; like eggs, greek yogurt, beans & nut butters or lean organic chicken.

Not a big meat eater? I am not a big meat eater too and I do not eat red meat; so when traveling it’s not always easy to find healthy nut butters , protein smoothies, greek yogurts, or even lean fish in Maui. Yes, thats true. One night for dinner, I did special order a local fish grilled (without all the special sauces & nuts) with steamed veggies and rice. Even in Maui, they have amazing local fish, but so many of the dishes are loaded with fatty sauces and such.

3 BENEFITS: assist to maintain and lose weight. Stabilize blood sugar levels. Boost energy levels. Support bones and muscles. Support the absorption of nutrients.

ALCOHOL LIMITING OR NO ALCOHOL

✔️Alcohol limiting or No Alcohol. While on vacation, Tom and I do enjoy having a glass of wine at dinner and many times during lunch too. And in Maui, enjoying a Mai Tai was also a fun part of our day or night. While vacationing, we do drink more alcoholic beverages than we normally do and those are just extra empty calories for our bodies. We totally enjoy them while away from home; but as soon as we get home we cut way back on our alcohol consumption or any beverages with empty calories. My favorite drink besides water is water or soda water with fresh squeezed citrus. It’s refreshing and good for you.

4 BENEFITS of healthy liver: responsible for digestion food. Spring energy. Removing toxins from your body.

REGULAR EXERCISE

✔️Regular Exercise. When I am on vacation I always exercise, as it is such an important part of my daily routine. But, I do not always get my regular intense workout done and that’s ok. I love to enjoy all that the area offers and because the weather was so nice, I tried to get my exercising done outside. I brought my resistance bands with me and did some workouts outside and also in my hotel room one day. (Get ready for my post showing my workout with the bands!) But most importantly, I had the chance to walk almost every morning along the beach with some wonderful friends. Thank you Diane, Carol, Connie and Karen for the great walks. Being able to exercise + enjoy the company of great friends + beautiful scenery always equals a fun workout! Here are some workouts you can do at home or on the road.

5 BENEFITS: weight loss. Bones stronger. Body leaner. Sleep better. Reduce blood pressure. Stronger heart. Healthier bones.

A balanced life is one that is created and one that I believe brings the greatest joy in my life. I truly do love going on vacation with Tom and our kids and enjoying all the area has to offer with foods, drinks and culture. I don’t feel guilty about the foods I eat or the beverages I drink or maybe the workout I did not get done. When I am on vacation, or even during the holidays, I always try to enjoy the moment. But, when I get home, then it’s time to detox. Nothing crazy or unhealthy, I just follow along with my “best ways to detox” my body and in a week I am feeling like myself again and my clothes fitting better, sleeping better and skin glowing. So my advice is to enjoy the vacations, the holidays, special family gatherings, etc. but just remember when you get home you need to get back on track and detox, that is what I call balance!

“BALANCE is not something you find, it’s something you create.” – Jana Kingsford

“Enjoying my life by finding balance!”

Christie , “your personal trainer to Get Fit & Stay Fit”

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4 Easy Workouts for Your Entire Body

January 9, 2018

Did you commit to a healthier + stronger you in the new year?

Are you looking for ideas and inspiration to get your workouts done?

Let a personal trainer share with you some easy workouts for the entire body!

As a personal trainer, I know that the more simple and easy it is for someone to get their workout done, the greater the chance for them to succeed! I have compiled 4 easy workouts that will target each area of your body and these workouts can be done at home, the gym or just about anywhere! It is so important to not focus just on one area of your body, but every thing from upper body → lower body → cardio→ stretching. When you exercise each area you will become more balanced and stronger plus you will gain flexibility and movement! Here is your personal trainer’s easy workouts for the entire body that is simple to follow and will give you the strength and definition you are looking for.

Easy Workouts for your Entire Body

Strong + Sexy Arms

⤵️Click on picture to view the entire workout

Recommendation: 2 x week workout

Equipment: Dumbbells

The first workout focuses on your upper body. Women have a tendency to shy away from upper body, due to misinformation about bulking up, and then wonder why they feel weak, frail and shy away from clothes that exposes their arms. I believe that the upper body is an easy area of our body to tighten, tone and gain strength. Most women do not care excess weight here and therefore; muscle tone and strengthening shows up quicker and easier for most. But, you must do at least 2 upper body workouts in a week!

Lift + Tighten Your Booty

⤵️Click on picture to view the entire workout

Recommendation: 2 x week

Equipment: Resistance Bands

Second workout focuses on your lower body. When you do lower body exercises you can gain tremendous strength and toning but you get a very nice benefit too, a perkier booty! As we age, our booty will drop, sag, spread, weaken . . . but you can stop or slow down this terrible process of aging! I promise you, if you will be consistent by exercising your lower body a minimum of 2 days a week, over time you will start to see a change in your body. You will defy some of gravity, plus lift, tighten & tone your legs & booty. Remember, nothing changes without putting the work in, so try to commit to 2 days a week of lower body exercises and I bet you will feel stronger and leaner!

Amp it up cardio workout

⤵️Click on picture to view the entire workout

Recommendation: 2 x week, or 3 x week for weight loss

Equipment: varied equipment or just use body weight

Cardio is a must. I know that most of us (myself included) this is our least favorite form of exercise. The reason for the lack of interest in doing cardio exercise, is most women think it requires a lot of time to gain any benefit. Actually, this is not true, it can be a very easy and fas workout. Furthermore, the quicker and more efficient your cardio workout is, actually the more fat you will burn.

When you do cardio at the same pace for an extended period of time, your body goes into manual drive without requiring challenging moves. That is why I recommend a HIIT (High Intensity Interval Training) workout that challenges the body and will burn more fat during your exercising, but also after you complete your workout. I love that I can get it done faster (no more boring cardio, watching the clock tick by) and burn the calories during my workout plus afterwards.

Why you need to stretch

⤵️Click on picture to view the entire workout

Recommendation: full benefit would be every day, if not strive for 3 x week

Equipment: none required, but a stretching strap or resistance band will assist in fuller movements

Finishing with stretching, is a great way to love your body! For many years, I thought I never needed to stretch, as I would finish my workout and didn’t think my body needed it. Then I got older (ugh) and my muscles began to feel tighter, my joints not as moveable and I would hold stress in my upper body. Ok, I still hold stress in my neck and shoulders, but with stretching I feel so much better. Also, your hips, hamstring and quads are very susceptible to being tight; so stretching will provide the movement, flexibility and looseness for you entire body. Not matter your age, always consider stretching your body to help bring your muscles and joints back into alignment.

What are your goals?

Lose weight? Gain strength? Tone your upper body? Tighten your booty? Gain flexibility?

I hope you find these easy workouts for the entire body is something that is very manageable to complete every week. No matter if you are at home, the gym, traveling, most everyone of these workouts can fit into your schedule.

Let me help you achieve your goals this year for a healthier + stronger you! By following along with these easy workouts for the entire body, you will be on the right track to committing the time needed to take care of your body. As you continue doing your workouts, I promise you will find that devoting just 30-45 minutes a day, your entire body will start feeling the huge benefits of exercise!

Email me (Christie@FitFabForever.com) what your goals are and how you are doing in achieving them or areas you might struggle with!

Christie, “your personal trainer to Get Fit & Stay Fit”

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Take Aim and Crush Your Commitment to a Healthier & Fitter You !

January 2, 2018

Take aim and crush your commitment

for a healthier, stronger, fitter you in the new year.

Did you know that every New Year most women start off the year by wanting to change their bodies in a way to improve their health? The most common resolution is to “stay fit & healthy” and second most common is to “lose weight”. Both of these goals are wonderful ways to keep your body healthy; but how about NOT making it a New Years Resolution, but a daily commitment to living a healthy lifestyle? I am ready to help you crush your commitment to a healthy new year!

Top Ways to Crush Your Commitment:

Why it’s important to make it a lifestyle! First of all, surveys show that over 90% of women do not keep their resolutions, because they view it as a short-term not a long-term commitment. I would love to see exercise become a regular part of your daily life that gets planned just like all of your other events & activities. And you do not need to plan hours in a day to workout; you only need to commit 30 to 60 minutes maximum to get a workout done.

“Wake up and get ready to take one step forward to crush your commitment.”

Are you ready to get started and hold yourself accountable?

1️⃣First, you must be realistic, as I find most women can easily manage to exercise 3 to 4 times a week for 30 minutes. Over time you can always increase your days and/or times, but this is a very realistic goal to start with.
2️⃣Second, I encourage you to write down specifically what days you will exercise. Look at your calendar and block out the day and time for your workouts each week. Also, you can print my fitness tracker below to chart your workouts.

What if you don’t like going to the gym or don’t know what exercises to do?
▶️Go to my FitFabForever blog, to find 50➕ workouts that can be done at home, at the gym, in a hotel, outside at the park or even at your office. Hence, you can workout where you feel most motivated, comfortable and a place you can truly commit too.

What should you do now to crush your commitment?

✅Get your calendar out and mark 3 or 4 days in a week and the time for your workouts for the next 4 weeks. Then, print 4 of the fitness trackers below so you can check off ✔️ what workouts you have completed, so you will work every part of your body!
✅Finally, reward yourself! YES, it’s important to reward yourself with something small that is enticing to motivate you to achieve your new workout goal for the first few weeks. So, maybe buy a new workout outfit, athletic shoes, headphones, etc. once you accomplish the first 4 weeks of workouts. Now, exercising will start to become a habit and part of your lifestyle. In addition, you will feel stronger, sleep better, your clothes fit better and you won’t want to stop your new found habit!

A New Series on Gut Health Coming Directly to You!

You will be shocked if you are not familiar with the importance of a healthy gut! Everything positively or negatively begins in your gut and will affect your entire body. I personally have found revealing information about my own gut, like food intolerances, I never knew I had. There is a lack of knowledge and understanding about the importance of gut health; so that is why I am thrilled to have an amazing, certified nurse practitioner share her knowledge with me about gut health. Furthermore, on a regular basis, then I will be sharing this information with you to help improve your gut health.

Can your gut health prevent you from losing weight? Your gut help or hinder you in losing weight, de-bloating, hormone balance, allergies and many things that are causes inflammation by the gut. When our bodies are inflamed it will effect our entire body.

Mayo Clinic article on Gut Health:
“The good bacteria in the gut microbiota have numerous roles including. 1. Metabolizing nutrients and drugs. 2. Aiding the immune system to prevent pathogen invasion. 3. Maintaining the structure and function of the gastrointestinal tract

However, the gut microbiota often harbors less helpful bacteria, too. Researchers have connected an imbalance in good and bad bacteria with disorders such as arthritis, irritable bowel disease, obesity, cancer and depression. Yet, age, genetics, diet, environment and lifestyle all appear to influence the kinds of bacteria that make up the microbiome. While you can’t control all of those, your diet and lifestyle choices (smoking, drinking, exercise, and so on) can give an advantage to one side or the other, especially over the long term.”

Don’t miss out on any facts, tips and suggestions about gut health!

🔆FitFabForever subscribers will be emailed all the gut health updates on a regular basis. You will definitely want to be a subscriber, if you want to receive any updates on gut health; therefore, you will need to subscribe below to be included on this email list ⬇️

Email me Gut Health updates and information throughout the year to help achieve a healthier & fitter YOU! Your “New Gut” is going to make you feeling amazing “from the inside out” and you will love the way you feel. Get ready for some amazing knowledge on “Gut Health” in this new series.

Christie, “your personal trainer to Get Fit & Stay Fit this year and beyond”

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Tips for Making the Holidays Easier & Healthier!

December 21, 2017

Tips for making the holidays easier, so you will have more time to spend with family & friends + avoid the holiday weight gain!

This time of year can get really busy so I am always trying to find ways to make things easier for myself; so I can spend time with my loved ones. A few areas that most women struggle with is finding healthy & delicious recipes to cook and also find the time to get a workout completed. Let me share with you a few tips that I have to make the holidays easier while still keeping yourself healthy.

One of my favorite recipes that is festive, delicious and healthy is my Christmas Zucchini Pesto Pasta. I took this dish to my dear friends home for a Christmas party recently and it was loved by all; even the sweet gentleman who doesn’t like vegetables. The scent of the fresh basil and the flavor of the parmesan cheese in the pesto give the zucchinis a delicious Italian aroma and flavor. This could be a main dish or a side dish accompanied with a lean breast of chicken, eggplant or fresh fish. I love how this dish gives you all the fresh, delectable flavors but not the extra calories leaving you feeling stuffed.

Christmas Zucchini Pesto Pasta Recipe

8-10 Spiralized zucchini (spiralizer makes it simple)

1 small container of cherry tomoatos

Homeade Pesto Sauce:

2 cups of fresh basil

2 garlic cloves

1/2 cup toasted pine nuts

1 cup fresh parmesan cheese

3/4 cup olive oil

Place all ingredients above (except olive oil) into a cuisinart and process until blended. Then slowly begin to drizzle the olive oil while food processor is still blending, about 1 minute. Toss the zucchini and tomatoes in a large bowl with the pesto sauce. Sprinkle extra parmesan cheese and toasted pine nuts on top of the zucchini mixture. Serve hot or cold. When serving hot, I cover the dish with foil and bake at 350 degrees for 30 minutes.

Appetizers that are easy to make, taste delicious, look festive + help you to avoid the typical holiday weight gain!

In case you missed my latest blog post, here it is again. Delicious, easy, healthy 1-2-3- item appetizers that are a wonderful compliment to any of your meals. Every appetizer only has 3 ingredients; yet they look amazing and festive. And no one will ever know you didn’t spend all day in the kitchen. The smoked salmon on cucumbers to the beet crackers with fresh dill are some of my favorites. With a variety of 5 types, there one to please each person. To keep the holidays even easier, every item was purchased at Trader Joes, so it is a one stop shop. Plus, you don’t even need to make a shopping list, just bring your phone with my blog post; as every item needed is in a picture for ease of shopping.

Ok how are your workouts going this month? I think I hear crickets chirping! I totally understand that during the holidays it’s not easy to take the time to exercise. Many women tend to put everyone else’s needs before themselves, so I challenge you to take the time to squeeze in a workout. Why is it so important to exercise? Most women put on 3 to 5 pounds over the holidays, and then become frustrated when January arrives. Also, the extra time shopping, cooking and cleaning can create stress and the best way to de-stress is exercise.

Here are some tips to make the holidays easier and healthier for you:

Wake up 30 minutes earlier and do a home workout (link here for 50 + workouts that can be done at home).
Instead of sitting on the couch before or after dinner, go for a walk around your neighborhood, walk the mall or take the kids, grandkids or dog to the park.
In the laundry room wrapping gifts, you can quickly do some squats, lunges, pushups, skaters & calf raises between wrapping each gift.
During your lunch break, eat a quick & healthy protein shake made with coffee, so you have extra energy & time to squeeze in a workout at home or in the office; plus by eating lighter you can save calories for special dinners and parties!
Drink LOTS of water all day long to keep you hydrated and also drink 30 minutes before going to dinner or party to fill you up more to avoid over indulging.
Always enjoy the delicious desserts this time of year, but keep them in moderation. You don’t need to have desserts every night and when you do have them don’t go overboard, just a few bites is all you need sometimes to curb the sweet tooth.

” Balance is not something you find, it’s something you create. ” – Jana Kingsford

I feel that everything in life is all about balance and that is why I enjoy making the holidays easier with delicious, simple meals to enjoy with family & friends. Also, I think its very important to budget your time wisely so you can give yourself the blessing of exercise for your body!

Christie, “your personal trainer to help you Get Fit & Stay Fit”

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Easy as 1 – 2 – 3 Ingredient Appetizers

December 5, 2017

3 Ingredient Appetizers that are as Simple to Make as 1 -2 -3!

Each appetizer is delicious, full of flavor, very festive, no cooking is required and every ingredient is from one store.

Are you ready to make delicious & festive appetizers for the holidays without spending time shopping every where for the ingredients? Would you like to make flavor packed appetizers but you don’t have time to cook? These 3 ingredient appetizers are your answer and every item was purchased from Trader Joe’s. Another benefit, I never had to turn the oven on to prepare any of these festive yummies!

In addition, I am always looking for a delicious appetizer to bring to someone’s home for a party or for a party at my own home. These appetizers are truly the easiest I have ever made and definitely on my list for new favorites! Since they are so full of flavor from the sweetness of the dried fruit to the saltiness of the varying nuts; each item will be a true crowd pleaser and something for everyone!

Finally, you do not even need to make your shopping list! Just bring your phone with this blog post, because every appetizer I have taken a photograph of the 3 ingredients required for these recipes. As a result, making festive and delicious appetizers will never be easier. So, get ready to tantalize everyone’s taste buds, because each one has it’s own unique flavor.

Most of all, while preparing this blog, my mom and I made each appetizer, and of course had to taste each one multiple times. We loved each one so much we could not decide our favorite. After our photo shoot, we then had a fun girls night with our completed appetizers + a glass of wine and that was our dinner. So, remember you don’t have to have a party or going to a party to prepare these, they are so simple to make! There is no excuse to not have fun, festive, delicious appetizers anytime!

🎁Are you still looking for gifts for your loved ones? Link here for my Holiday Gift Guide for some ideas! I love gifts that keep on giving all year long.

Your List to be done:

✅Shop at Trader Joe’s.

✅Bring phone with FitFabForever blog post for shopping list.

✅At home stir, assemble, roll, & layer ingredients. (No oven required!)

✅Complete 5 different varieties of 3 ingredient appetizers in about 20 minutes.

FitFabForever’s 3 Ingredient Appetizer Recipe

1️⃣Arrange beet crackers in a single layer.

2️⃣Slice havarti cheese into small slivers.

3️⃣Cut fresh dill and place on top of cheese.

1️⃣Slice cucumber on an angle into small disc shapes.

2️⃣Spread creme on top the cucumber.

3️⃣Slice small pieces of smoked salmon and roll on top of cheese.

1️⃣Place fruit & nut crisps in a single layer.

2️⃣Spread whipped cream cheese on top of cracker.

3️⃣Sprinkle bourbon maple syrup walnuts on top of cheese.

1️⃣Place pita crackers in a single layer.

2️⃣Spread olive tapenade over each cracker.

3️⃣Sprinkle crumbled blue cheese on top of the tapenade.

1️⃣Mash goat cheese in a small bowl.

2️⃣Chop cranberries and mix in with the goat cheese.

3️⃣Chop the pistachios into small pieces and mix in with cheese and cranberries. Then roll into 1-inch balls and then roll the balls into the extra chopped pistachios.

Bon Appetit!

📝Share with me which one is your favorite appetizer + any great recipes you would like to share with me & our FitFabCommunity!

Christie, “your personal trainer to Get Fit & Stay Fit”

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Intensify Your Workout to Beat the Plateau!

November 27, 2017

Do you know how to intensify your workout to the next level to beat the plateau?

Have you ever challenged yourself to see what your body is capable of?

Extra calories consumed this time of year, more meals eaten and your body hitting a plateau . . . . this is why you want to intensify your workout! Over the holiday weekend I wanted to challenge myself and see what my body is capable of and I loved it! We all get comfortable in doing what we know our bodies are capable of but I challenge you to intensify your workout and find your max! You will be so surprised to see what your body can accomplish. Remember every goal you achieve no matter how big or small is success!

Do I suggest you intensify your workout every workout? NO! You should challenge yourself every couple weeks by finding your max in whatever type of workout you choose. I love working out with weights, link here for some of my workouts, so I really enjoyed doing an intense weight training and see what my “max’s” were. Any type of exercise, like swimming, running, boxing, walking, etc. you can take it to the max!

Intensify Your Workout

How did I intensify my workout? Here is what my day looked like. I would love to hear how you are going to challenge yourself and what goals you achieved! Remember anything with more weight, more weights, longer distance, faster speed is great progress. You just have to try it and see what you can do!

What a look? Yikes, I did not see this picture being taken! 🙄

Would you say I was ready to intensify? LOL! I was listening to the directions on the proper way to max out during a weight lifting workout. And form is EVERYTHING! So, workout or train with someone you know who can help you challenge yourself and who will watch your form. Thank you Todd, Tom & Alyssa for your help! It was a wonderful group effort, we all helped one another!

I did Deadlifts with 115 pounds, it was my max and my glutes, quads and hamstrings all felt it the next day. I have always done deadlifts but have never challenged myself to see how heavy I could lift and still keep proper form. This one was my favorite.

The chest press with 95 pounds was my max for the day. I was barely able to accomplish it, but I did it and knowing that my “spotter” Tom was there to spot me and grab the bar if my arms began to fail me gave me the extra confidence I needed.

Pushing the sled looks so much easier than it is. I was able to do 6 “laps” (a lap is pushing the sled back and forth in the room) with (2) 45 pound plates + the weight of the sled. I raced Tom (he had another 45 pound plate on his sled) and on the final lap and I had a great take off . . . . but Tom rocked it and flew past me and won! Theres always tomorrow!

Do you feel inspired and ready to take your challenge on? You can do whatever you set your mind to and you are going to be so proud of yourself at whatever you accomplish.

What is your sport? How can you intensify your workout? Here are some ideas.

RUNNING: Faster time to finish your run. Longer distance to finish your run. Sprint in between your run. Sprint up hills and walk down, then do it again.

SWIMMING: Faster time to swim your laps. Longer distance to finish your laps. Changing up your strokes and/or trying new strokes.

BIKING/SPINNING: Intensify your speed by pedaling faster and finish the distance at a faster pace. Bike a longer distance than you have ever done. Bike uphill while sitting on the seat and also standing while pedaling.

WALKING: Fast pace walking or longer distance walking. Fast pace walk going uphill.

Send me an email and let me know what your goal is to intensify your workout, I would love to hear from you!

Christie, “your personal trainer to Get Fit & Stay Fit”

Holiday Gift Guide for Unique Gifts that Give Year Round!

November 24, 2017

Looking for fabulously, fun gifts that keep on giving all year long?

Then you will love Christie’s Holiday Gift Guide!

The best feeling is when you give someone a unique gift that you know they will love. It is even better when you know they will use it year round. But most people struggle with finding the right gift. That is why I put together This holiday gift guide. You will also feel good giving these gifts by knowing there is awesome benefits for them in living a healthy lifestyle. I have put together a Holiday Gift Guide to help you give that special gift to that special someone. You can also make it easier for that “special someone” to give you the gift that you would love, by adding these items to your own gift list too!

These gifts are fabulous and unique so they will be a huge hit with anyone. You can be the one who gives the gift that can be used and appreciated well into the next year!

Christie’s Holiday Gift Guide

🎁Myobuddy Massager: The BEST massage you will ever have and it can be done daily! SPECIAL DISCOUNT Custom discount code for $100 off is SPFFF, and deadline is December 4th! Don’t miss out!

A Full Body Percussion Massager That Speeds Up Post Workout

Recovery and Aids In Restoring Muscle Function

Unique Myofascial Therapy Deep Tissue Massager Soothes And Warms

Sore Muscles While Easing Muscle Tension And Pain

MyoBuddy Is A World Famous Sport Massager Known To Be The Tool Of Choice For Top Fitness Professionals And Clinical Practitioners

🎁Takeya Water Bottle: The ONLY portable water bottle that makes it easy to drink!
DOUBLE-WALL INSULATION: Keeps your beverage ice-cold for 24 hours, and hot for up to 12

SWEAT-FREE: No moisture in your bag or rings on your desk

ORIGINAL SPOUT LID: the ultimate combination of wide mouth convenience and narrow mouth drinkability

LEAK-PROOF ATTACHED TWIST CAP: Allows you to drink without removing the lid and seal beverage with confidence & LEAK-PROOF TWST CAP: No more spills

🎁Stretching Strap with Yoga Mat: A MUST to keep your body flexible! Then follow along with my Stretching Workout!
Supreme versatility: Highly effective for warmup, exercise, and post-exercise; great for dancers and athletes, as well as for use in physical therapy, Pilates and yoga routines

Allows you to perform unassisted stretches with greater control: The top choice of physical therapists and athletic trainers for safe, effective, contract-relax stretches

Multitude of benefits for overall health: Greater flexibility, improved range of motion, enhanced muscle recovery, reduced risk of injury

🎁Athleta: My FAVORITE athletic, leisure & travel wear of all time! Everything at Athleta is amazing from yoga, gym, restore, travel, hike, etc!

🎁Grove Collaborative: Grove is a place where healthy, beautiful products delivered to your home. A great NEW way to keep my home clean & healthy!

Discover healthy products, Schedule to stay organized, Enjoy below retail pricing.

The Grove Standard ensures every product we offer is one you can be proud to use around those you cherish.

Uncompromisingly Healthy

Beautifully Effective

SustainablyMinded

Amazingly Affordable

🎁doTerra Family Essential Kit: A FABULOUS way to bring relaxation, energy, germs away; just about anything!

The Essential Kit Includes 4 5ml Bottles –

Lavender Essential Oil (helps for relaxation)

Wild Orange Essential Oil (great for cleaning)

Peppermint Essential Oil (alert & waking up)

AromaTouch Essential Oil Blend

🎁Apple Watch Interchangeable Bands: My FAVORITE way to color coordinate with my workout clothes while getting my heart rate & listening to my music!

8 different colors for choosing, make a special match with your daily style. Different colors, different occasions.

8 packs of Apple Watch Band in 8 colors: Red/ Black/ White/ Concrete/ Midnight Blue/ Ocean Blue/ Pink Sand/ Turquoise.

Confirm the size of the Apple Watch, it will be 38mm or 42mm. Choose the S/M or M/L according to wrist size.

🎁Gym Bag: A FUN way to carry your workout items!
Roomy main compartment with zippered pockets for organization, as well as a zippered exterior small slip pocket for the small stuff Adjustable shoulder strap – so you can wear it at the length that works for you

Exterior zipped compartment is ventilated to keep your shoes and dirty gear separate

Mesh expandable pocket on one end to store your water bottle

🎁Faux Fur Slides: A VERY comfy way to rest your feet and look good after a long day!

Open Toe Slippers With Pretty Faux Fur

Flexible and Slip on Style

Lightweight and Comfy, Easy to take care

Perfect for all the year round

🎁Aroma Oil Diffuser: The BEST way to bring moisture with scented oils into your room!

Ultrasonic aroma humidifier does double duty to make your home smell better for up to 6 hours. First,

The humidifier function adds moisture to the air to help you sleep better, cough less and alleviate dry sinuses.

This handy unit diffuses your favorite scented oils without heat, so their holistic properties stay intact.

The result will be moist air.

Christie’s Holiday Gift Guide will make your shopping easier, more convenient while also giving gifts that support a healthy lifestyle year-round!

Christie, “Your Personal Trainer to help you Get Fit & Stay Fit”

Why Every Woman Needs to Do Pushups!

November 15, 2017

Strong . Confident . Stable/Balanced or Wimpy . Weak . Fragile/Unbalanced

Which ones best describe your body?

Are you ready to create a strong, lean and defined upper body?

Get ready, because pushups is the one exercise you should do to create a strong, confident and balanced body and you need to incorporate these into your workouts. Now before you think I can’t do pushups or I hate doing pushups, let me tell YOU why you should be doing them! YES, pushups require a lot of upper body strength. Actually when you do a pushup you are lifting 75% of your body weight…….yikes, no wonder it is not easy! BUT did you know that you also need to have a strong core to complete a pushup too?

So WHY do pushups? It is the ONE exercise that almost every athlete incorporates in their workout because it truly does work! What does it work at what, you ask? Your arms, chest, back and core all benefit and become stronger with pushups. It is the most efficient bodyweight exercise that you can do ANYWHERE! In your home, traveling on the road in your hotel room, outside; so there is no excuse for not getting it done.

Now if you are thinking you can’t do a pushup, well everyone can, but you might need to start with a beginner level and then work your way up to the infamous “men’s” pushup! Yes, every women can accomplish doing pushups, but no matter what the level. Did you know some men need help in doing pushups, so don’t be afraid and take the challenge! Start at a beginner level working up to intermediate and then finally mastering the advanced! Your arms, back, shoulders and core will be the proof of your success and you will go from fragile & weak to strong & stable.

Pushups Guide from Beginner to Advanced Level

WOMEN’S PUSHUP (beginner level)

Start in a modified plank position with your knees bent, your feet elevated and hands on mat directly under your shoulders. Begin with your arms straight, keeping your knees rested on the mat. Keep your feet suspended in the air while you slowly begin to bend your elbows and lower your chest to the mat. Maintain a tight form from your neck to your knees, then begin to press upwards, engaging your chest and core. If you struggle lowering and raising your chest to the ground, then do a 1/2 pushup and not a full extension.

Do: try to do 3 sets of 10 reps

INCLINE PUSHUP (intermediate level)

Find a sturdy chair, step, box or even the wall. The taller the surface is, the easier the movement is. Start by placing your hands on the item of choice and then keeping your shoulders back. Your core must be engaged so your body maintains a straight line from head to toe. Your arms should be straight but not locked. Slowly bend your elbows lowering your chest to whatever item you choose, while keeping your core tight. Then press upwards while continuing to keep core engaged.

Do: try 3 sets of 15 reps

ELEVATED/DECLINE PUSHUP: (intermediate/advanced)

Find a sturdy chair, step or box. The taller the platform the more work for your shoulders, chest and core. Start by placing your hands on the mat, and then your feet on the item of choice. You must keep your core engaged so your body keeps a straight line from head to toe. Your arms should be straight but not locked. Slowly bend your elbows lowering your chest to the mat, while keeping your core tight. Then press upwards while continuing to keep core engaged.

Do: try 3 sets of 10 reps

MEN’S PUSHUP (advanced level)

Start in a plank position with your arms straight and hands directly below shoulders on your mat. Your body should be in a straight line from your head to your toes (some of us have a protruding booty, so it will not look straight, when it actually is 🙄). Keep your core engaged and do not let your hips dip into a sagging position (no camel back). Slowly bend your elbows and lower your chest to the mat, keeping your core engaged. Then press upwards back into your plank position while also lifting up with the core.

Do: 3 sets of 10 reps

BALL PUSHUP: (super advanced)

Find a medicine ball. This exercise will really target the core, so you must make sure you can keep it engaged the entire time, as to protect your lower back. Start by placing your hands on the ball, and then your feet on the mat. You must keep your core engaged and your body in a straight line from head to toe. Your arms should be straight but not locked. Slowly bend your elbows lowering your chest to the mat, while keeping your core tight. Then press upwards while continuing to keep core engaged. The ball is mobile, so it is extremely important to keep your body strong, tight and engaged.

Do: try 2 sets of 10 reps

So now that you know “how to do a pushup” and “why you should do a pushup”, YOU need to incorporate them into your workout routine. It is not just an arm, chest, back or core workout, BUT a body-altering move that will give you the strength in your upper body and core. Then get ready to feel STRONG . CONFIDENT . STABLE/BALANCED !

GO FOR IT and pushup to new heights in your workouts!

“Strong is the new sexy!”

Clothing: Leggings by Athleta, Bra top by Lululemon, Top by GapFit, Watch by Apple Watch

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Get “Fit for Fall” with Pumpkin Overnight Oats Recipe & more!

November 7, 2017

Get “Fit for Fall” with this delicious & nutritious pumpkin overnight oats ➕ learn about all the amazing benefits it has to offer you!

You will be surprised to learn about some of these health benefits!

BONUS: more great healthy pumpkin recipes below . . .

Not only does the pumpkin overnight oats taste delicious, it’s great for you! I love how pumpkin recipes fit in with this festive time of the year with the fall leaves, cooler weather and Thanksgiving; but there are other reasons you will want to eat more pumpkin.

Here is some great information from WebMD about 6 surprising health benefits of pumpkins!

1️⃣Weight Loss

Pumpkin is rich in fiber, which slows digestion. “Pumpkin keeps you feeling fuller longer,” says Caroline Kaufman, MS, RDN and an upwave diet and nutrition expert. “There’s seven grams of fiber in a cup of canned pumpkin. That’s more than what you’d get in two slices of whole-grain bread.”

2️⃣Sharp Vision

Pumpkin’s brilliant orange coloring comes from its ample supply of beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for eye health and helps the retina absorb and process light. A single cup of pumpkin contains over 200 percent of most people’s recommended daily intake of vitamin A, making it an outstanding option for optical health.

3️⃣Better Immunity

Looking for a way to ward off illness and improve your immune system? Try pumpkin. The large shot of vitamin A the fruit provides helps your body fight infections, viruses and infectious diseases. Pumpkin oil even helps fight various bacterial and fungal infections. Plus, pumpkin is packed with nearly 20 percent of the recommended amount of daily vitamin C, which may help you recover from colds faster.

4️⃣Younger-Looking Skin

Sure, eating pumpkin can help you look younger (beta-carotene in pumpkin helps protect us from the sun’s wrinkle-causing UV rays), but the pulp also makes a great, all-natural face mask that exfoliates and soothes. All you need is 1/4 cup pureed pumpkin (not pumpkin pie), an egg, a tablespoon of honey and a tablespoon of milk. Mix, then apply it, wait for 20 minutes or so and wash it off with warm water.

5️⃣Lower Cancer Risk

Beta-carotene is great for your eyes and skin, but you know what else it’s good for? Fighting cancer. Research shows people who eat a beta-carotene-rich diet may have a lower risk of some types of cancer, including prostate and lung cancer.

6️⃣It (May) Help Treat Diabetes

In scientific tests, pumpkin has been shown to reduce blood glucose levels, improve glucose tolerance and increase the amount of insulin the body produces. More testing needs to be done before we can say for sure what pumpkin’s benefits for diabetics will be, but if you have diabetes, munching on pumpkin certainly won’t hurt.

Are you ready to start eating more pumpkin?

Pumpkin Overnight Oats Recipe

Ingredients:

1/2 c. unsweetened almond milk

1/2 c. old-fashioned oats

1/3 c. Siggi’s non-fat yogurt (it’s the best)

1/4 c. pumpkin puree (not pumpkin pie filling)

1/4 t. pumpkin pie spice

1 t. ground flaxseed

1 t. Organic chia seeds (Better Body Foods is the best)

1/2 t. vanilla extract

,2 t. pure maple syrup

1 T. chopped and roasted walnuts (optional)

1/2 scoop Great Lakes Collagen Protein Powder (optional, extra protein)

Directions:

In a bowl mix thoroughly the following ingredients: almond milk, oats, yogurt, pumpkin puree, pumpkin pie spice, flaxseed, vanilla, maple syrup and protein powder, if desired. Put the mixture into a glass cup, bowl or mason jar and cover. Store in the refrigerator for 8 hours or overnight. Then get ready to enjoy! I love when I get home from the gym and my breakfast is already made and ready to eat! I put my oats into a bowl, pour a little almond milk over it, sprinkle chopped walnuts then drizzle a little maple syrup on top. It is so delicious and nutritious, and the fiber from the pumpkin, chia seeds and flaxseed with the protein from the yogurt will fill you up. It is an excellent post-workout meal to replenish your body.

Servings:

1 -2 servings. I made two servings from this recipe and one serving was plenty of food for me for breakfast!

MORE . . . . Pumpkin Recipes from Some Awesome Food Bloggers!

“your mouth will water just looking at these recipes, follow them on Instagram for more delicious & nutritious recipes”

Pumpkin Mac and Cheese with Roasted Brussels and Cauliflower… because it's October! I made this gluten-free with @delallofoods rotini. The pumpkin creates a super creamy light cheese sauce without too much butter or cheese. 10 Smart Points • 358 Calories http://www.skinnytaste.com/pumpkin-mac-and-cheese-with-roasted-veggies/ #skinnytaste #pumpkin #pumpkinmacandcheese #glutenfree #vegetarian #weightwatchers #smartpoints #sponsored

A post shared by Gina Homolka (@skinnytaste) on Oct 9, 2017 at 8:47am PDT

New recipe on the blog – Crustless Vegetable & Pumpkin Quiche – a fun way to use pumpkin other than pumpkin spice 😜 and it uses fresh pumpkin! It's loaded with veggies, protein, and healthy fats and makes an easy paleo, Whole30, or vegetarian breakfast, brunch, or meal prep meal.⠀ https://eatthegains.com/vegetable-pumpkin-quiche/⠀ #eatthegains #mealprepiscool

A post shared by Healthy Food & Fitness Blog (@eatthegains) on Nov 2, 2017 at 5:13pm PDT

Gooood morning PUMPKIN CHOCOLATE CHIP BANANA BREAD 😍💯🍞🍌 Jumped out of bed to have a thick slice with my frothy PSL 😍 bc I literally wanted to DEVOUR the entire loaf after I tasted it last night 😭🤗GF and peanut allergy friendly as it is made with delicious organic @Sunbutter ✨Hope you guys love it as much as my sis and I do! 😘 . PUMPKIN CHOCOLATE CHIP BANANA BREAD 2 bananas 1 1/4 c pumpkin pure (I used organic) ⅓ c organic @sunbutter 1 c gf oats 2 tbsp coconut flour 1/4 c coconut sugar 1 tsp baking powder 1 tbsp pumpkin spice (I used primatepalate) 2 tsp cinnamon 2 eggs About ½ c chocolate chips . Directions: process oats into a flour (I used @vitamix) add to a bowl along with remaining dry ingredients. In a separate bowl, blend together eggs, @sunbutter, coconut sugar, bananas, and pumpkin purée. Mix in dry ingredients and chocolate chips. Bake at 350 for 45 min. Cut into slices and drizzle @sunbutter over the top!!🤗 #sunbutter #sponsor Make sure to follow @sunbutter for more delicious recipes like this!

A post shared by Adriana, MD (@fitandwellmedgal) on Oct 30, 2017 at 5:05am PDT

Christie, “your personal trainer to Get Fit & Stay Fit” . . . . Together we will “Get Fit for Fall” and beyond!

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Why You Need to Stretch !

November 1, 2017

Stretching is a love hate relationship!

Do you love the feeling of relaxed muscles . better posture . more flexibility . better blood flow . more oxygen to the brain . balanced body . reduced pain & injury? Stretching is your answer!

You must be stretching regularly to feel the benefits by being consistent; and if needed, do stretching on the road, there is no reason not get it done. I made a commitment to myself over a month ago that I would try and stretch every single day. Confession, I have not done it every single day for the last month; BUT, I have stretched at least 4 to 5 times a week and I must tell you how much better I feel! My muscles are more relaxed, I don’t feel stiff and tight when I wake up in the morning and my posture is better too!

As we age, our muscles will tend to get tighter and shortened, constricting our movements; so I challenge you to stretch regularly too. Maybe I was over zealous saying I would stretch every day, but I know stretching can be done at least 4 to 5 times a week and it only takes about 15 minutes of your day, and I promise you, it will be worth it!

“To reap the benefits of stretching, you have to do it the right way, Hall says. Hold the stretch at the first sensation of resistance, then breathe your way through it. Imagine and feel the muscle tissue becoming more supple.” by Shape Magazine

Equipment: You do not have to use any equipment, but I like to use either the Dyna-Pro Band like in these pictures (I did this stretching while traveling) or a stretching strap. With the bands, I can better extend my movements much further; therefore, increasing the length of my stretch. Make sure you have a cushioned stretching mat to lay on too.

Time: you decide how long! Depending on how much time you want to devote to your stretching and then divide the number of stretching positions by that time so you can compete all exercises. There are some days that I love spending more time stretching and really get a completely full stretch and feel totally relaxed!

Tip: Make sure that your muscles are warmed up before you begin. A quick walk first or best to do it after your workout.

Post Stretch: I drink my Great Lakes Collagen Protein because I love the benefits it provides for “repairing supportive connective tissue . . . and can be used by the body to build connective tissue structures to support the functions of cells”. I can tell when I am stretching and drinking my collagen protein, my body feels so much more flexible with so much less tightening of my muscles. For more information, link above to read about the multitude of benefits and the rave reviews and the importance of protein.

Stretch . Lengthen . Relax . Workout

See Muscle Map below for diagram, if needed.

INNER THIGH: (Adductor muscles)

OUTER THIGH: (Glute muscles)

PRETZEL: (Hamstring, flute, hip flexor muscles)

DOUBLE HAMSTRING: (Hamstring muscles)

CHEST: (Pectorial muscles)

SIDES: (Lat and oblique muscles)

UPPER BACK/SHOULDERS: (Trapezius and deltoids)

BICEPS: (Bicep and Forearm muscles)

TRICEPS: (Tricep and lat muscles)

SPINE: (Erector spinae muscles)

BACK: (Trapezius and Lat muscles)

QUADS: (Quadricep and hip flexor muscles)

All done! Your muscles should feel relaxed, joints loosened and probably even feel taller. When I stretch, my body feels more aligned, with better posture and flexibility, more oxygen flow and not so old! Stretching is something that EVERY woman should do no mater what your age. If you stretch on a regular basis you will find that your body can adapt to movements better, whether it’s while working out or just every day lifestyle positions we put our body into.

So Get Started . Stay Committed . Feel the Benefits .

Map of Your Muscles

Christie’s Favorite Stretching Items:

Collagen Protein:

CLICK✅here for more information.

Dyna-Pro Band:

CLICK✅here for more information.

Stretching Strap:

CLICK✅here for more information.

Stretching Mat:

CLICK✅here for more information.

Outfit: Bottoms by Athleta, Top by Athleta

A big thank you to Marriott Hotels for making a commitment to providing their program: “Check In. Work Out. Element Hotels Strengthens Fitness Offerings, Giving Guests More Ways to Stay Healthy and Active on the Road”. I used their amazing facility in Park City for this workout, but I have also found that the majority of their hotels are offering great perks to staying active while on the road.

Christie, “your personal trainer to Get Fit & Stay Fit”

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