Kettlebell Workout of the week :D

HEY Peeps!

So as most of you know I LOVE me some KETTLEBELL!!!!

One of my favorite classes to teach, and work outs to do myself too!

So here is the work out I laid before my Wednesday Kettlebell crew:

WARM UP: 5 MIN

Tabata (8 rounds of 20 sec work and 10 sec rest) followed by 60 sec of strength or isometric move.

Tabata: American Swings  60 Sec: Bicep Curl with kettlebell

Tabata: Snatch (alternate side each 20 sec)  60 sec: tricep extension with Kettlebell

Tabata: rear lunge and hop (alternate sides each 20 sec)  60 sec: Squat Hold

Tabata: Shouder press ( alternate sides)  60 Sec: Waiter hold

 

Followed by an interval set of 45 sec work 15 sec rest of the following moves, repeat twice.

45/15 2x

Squat Jump Burpee

High Pull Right Arm

High Pull Left Arm

Burpee Deadlift

Single leg Deadlift Right

Single leg Deadlift Left

:D

We know how to have fun :D Make sure you are following me on Instagram @ BetterBelieveFit for video posts of new kettlebell moves each week.

Peanut Butter Raisin Quinoa Bites with Lean Body For Her Peanut Protein from Jamie Eason

 

 

HEY Peeps!!!

Happy Wednesday!!!

In my meal prep kitchen and had a box of Quinoa that I needed to and wanted to use. I LOVE those crunchy nutty little things! Have you tried them? I typically toss 1/4 cup in with a salad to give it a bit of body and flavor. Not to mention added protein :D

I wanted to make something that I could cook, pack, travel with. Something yummy that would keep me on track with my healthy goals and a BIGGIE something my 4 yr old son would want to eat! :D

The hamster wheel started to spin…..

I love peanut butter, YOU love peanut butter! Sometimes I don’t want the extra fat but I do want the flavor. So i reach for my Lean Body for Her Peanut Protein from Jamie Eason and Labrada Nutrition.

Another of my favorite combos is peanut butter and raisins YUM!!!!

 

So first batch was a KEEPER!!!

How to:

1 1/2 cups Quinoa cooked

4 egg whites

2 scoops Lean Body for Her Peanut Protein

1/2 cup raisins

4 packets stevia

Mix together in bowl.

Put into non stick muffin tin. 1 tbsp roughly in each cup.

Makes 12 servings.

Cook 350 degrees for 15-20 min depending on your oven.

Look at that!!! the texture is soooo great! A little nutty, crunchy, with the sweet raisins and the ever delish peanut butter in the background!!!!!

Nutrition Facts 

 

  12 Servings

Amount Per Serving
  Calories 91.1
  Total Fat 1.3 g
  Saturated Fat 0.0 g
  Polyunsaturated Fat 0.0 g
  Monounsaturated Fat 0.0 g
  Cholesterol 0.0 mg
  Sodium 35.2 mg
  Potassium 51.6 mg
  Total Carbohydrate 16.7 g
  Dietary Fiber 1.6 g
  Sugars 5.3 g
  Protein 4.3 g

Happy Sunday! Maple Oatmeal Blueberry Bars….om nom nom :D in the meal prep kitchen.

Happy Sunday peeps!!!

Enjoying my day off, grocery shopping, planning workouts and experimenting in my kitchen.

Getting ready to head out to attack the day wearing my awesome new Fabletics zipper legging which by the way come in short, average and tall. For me being a shortie this is GREAT!!!

After getting in all my chores and errands I decided to get into my meal prep mode and make something tasty that I could enjoy guilt free and that the kids would eat too :)

 

Maple Oatmeal Blueberry Bars: SOOOO YUMMY!!!

2 cups of oats

1 cup fresh blueberries

1 cup cottage cheese

2 eggs

1 tbsp cinnamon

1 tsp maple extract

1/3 cup plain unsweetened almond milk

1/4 cup stevia for baking

1/4 cup chilled coconut milk (from a can, it will be thick like butter)

1. I blended the cottage cheese and the eggs and cinnamon  in blender.

2. Added oats and blended cottage cheese in big bowl. Add almond milk, and maple extract.

3. Fold in the blueberries and the coconut milk.

4. Spread into a non stick baking dish, put into a pre heated oven of 350 degrees for 30 – 35 minutes.

I cut and served warm with a dollop of the coconut milk and a couple slices of strawberry.

My 4 year old asked for seconds, my hubby laughed and said “this CAN’T be healthy” and I just smiled as I sat and ate another slice :D

 

 

Pick a card any card!!! Have you tried the deck of cards work out?

Hey there peeps!

Quick post for today! OK so I went to the gym and took interval fitness with my friend Shannon. I actually teach this class every Friday but sometimes we fitness instructors just like to go and not have to think about what everyone else is doing and just get down and sweaty! WELL!!! Let me tell you what! The deck of cards work out delivered!!!!

Our trainer that day was Robin and she picked four moves and paired them up with each suit. So we had Burpees, One arm dumbbell rows, jump squats and warrior lunges. The focus is never on how fast we can do these moves but how well. GOOD FORM PEEPS!!! After 45 mins of non stop card flipping fun I had a killer burn on my Polar FT60 HRM and was drenched in sweat and wiped out and FELT AWESOME!!!!!

That’s a great burn for one class.

One of the great side effects of going to other instructors and trainers for a class is INSPIRATION!!!

I then came back that night to teach my 45 minute kettlebell class and guess what we did?!?!?!?!

THE DECK OF CARDS WORK OUT!!!

This time I paired the suits up with the following moves:

American Swings

Burpees

Goblet Squats

Hand Release Push Ups

I promise I shuffled the cards up over and over and some how it seemed that the burpees were all together HA HA!!! That’s how this workout rolls! Its awesome, at least we got them all out of the way.

Here is my art on the mirror! :D I often write with dry erase markers on the mirrors when we are doing moves for reps or AMRAP workouts. OH! and instructors who have to learn choreography like Body Combat or Step its a great way to write your notes and keep going if they are up on the mirror when you are learning new tracks!

So go grab a friend, a deck of cards, pick 4 moves and SWEAT!!!!!

XOXOX

Merry Christmas!

December 17, 2014Permalink Leave a comment

Les Mills CXWORX training….HEY MAMMA!!!!!

Hey Peeps!

Hope this post finds you happy, well and full swing into the holidays :D

Couple of weekends past I had the pleasure and PAIN of completing Les Mills CXWORX training.

Two full days from 8am to around 5pm full of fun, planks and more.

Let me share with you what to expect if you plan to attend CXWORX training yourself.

Once you are all signed up you will receive and email with 2 tracks that are yours to learn and present that weekend.  They give them to you in the order you have to present. First track day one, second track day two presented twice.

Okay so here is the deal, KNOW YOUR TRACK!!!! You are going to get a lot of form and technique information that you can apply but know your choreography and song through and through. Be sure to be ready to apply feedback to your presentation and show that you are a good listener and all about being a GREAT instructor.

We talked about the whats, and whys of dynamic core training. We went through the whole release several times. We planked, crunched and planked some more.

I was lucky enough to have the training at the gym I work for :D even more exciting that some of my girls from my past Les Mills Body Pump training where coming in from all over to join us!!! YAY!

TIPS FOR YOUR TRAINING:

Bring sweats and a sweatshirt or jacket as you go from hot to cold, sitting to working quite a bit and we realized that the sweatshirts where much needed as we sat an listened to our trainer.

Bring food! My AWESOME GFM provided drinks and snacks/fruit both days for the group. But don’t count on that as this has been the only training I have attended that did so. Fruit, protein, water and for me a HUGE morning coffee :D

Make sure you have ALL your paperwork, choreography notes and forms with you. As well as your music and device to listen to. Many brought laptop or tablets to watch the actual video as they practiced.

Get enough rest, food and RELAX!!!

Here is the deal, you are going to get a certain pass at the end of the weekend. No matter how you do you are going to have time to practice plenty before you have to send in your taping of the whole release and your teaching it to a class. So do not feel like this is life or death if your form is not perfect, you miss a cue or coaching term. What you DO need to take away from this weekend is any and all feedback from your instructor. THEY KNOW THEIR S@#! to put it lightly ;)

So if trainer “Bob” said you need to work on your hover…by golly you betta work on it :D They want you to be great instructors and to be able to teach an awesome challenging class that anyone can come into and get a great workout by following your spot on instruction. With CXWORX it is so VERY important that you learn short, sweet and to the point instruction. We Body Combat instructors tend to talk A LOT, and Body Pump maybe a bit less, but in CXWORX you are on the ground in many tracks and not able to make that eye contact so when you cue you have to be precise. ITS AWESOME! I tell you I love it to bits. YES it is frrrrakin hard and boy I was smashed at the end of day two but I loved every minute of it.

So learn your tracks, bring your papers and music, and snack and last but not least HAVE FUN!!!!!

Oh and in case your wondering how I did :D

That means I done good y’all!!!

XOXOX

See you all soon, have a WONDERFUL CHRISTMAS!!!

XOXOXOX

 

December 15, 2014Permalink Leave a comment

Thanksgiving treats! Peanut Butter Protein Truffles with Jamie Eason’s Lean Body for Her Peanut Protein

HAPPY HOLIDAYS!!!!

Really??? Already???

YUP! They are officially upon us peeps! The merry making, the turkey basting, crazed shopping frenzy and THE EATING!!!!!

We ALL do it! Its just part of the Holiday traditions. You go to a friends house, an office party, family get togethers and we eat. You have to bring something lovely, heart warming and delicious! Something that you made and something that everyone will OOOOH and AHHHHH over and ask you for the recipe.

OKAY! So I totally have you covered, I have made something that is both delicious and not going to ruin your healthy goals completely. A rich decadent treat that is sure you please all the peanut butter lovers out there!

DARK CHOCOLATE PEANUT BUTTER TRUFFLES!!!!

I made them with my Lean Body for Her Peanut Protein and Lean Body for Her Vanilla Protein and dark chocolate. YUMMM!!!!

So here are the steps to your mouth watering holiday treat!

You will need:

2 Scoops of Lean Body for Her Peanut Protein

1/2 scoop of Lean Body for Her Vanilla Protein

3 TBSP of water

1/2 Cup of Dark chocolate chips ( look for the high cacao %)

And yes thats really all you need :D

First take your chocolate chips and melt them down, I have a nifty mini crock pot thats perfect. You can microwave or use a double boiler too. Just be ready to dip the truffles as soon as your chocolate is melted if you use the other ways of melting.

Next take your peanut protein and vanilla protein mix first then add the water one TBSP at a time.

You will get a rather sticky version of Peanut butter.

Next you take two teaspoons and scoop them onto a sheet of wax paper. I tried just using my hands to shape the balls but this is sticky stuff and you end up licking more off your hands than actually get onto the sheet (pretty fun test I must say).

Now you should have about a dozen quarter sized blobs. Put them in the freezer for 5 minutes to set up and get firm.

Take them out and in your hands roll between the palms till you have a nice little ball. Now you just drop into your melted chocolate and cover completely. Fish the ball out with a spoon and place on the wax paper. Once all your little ball of goodness are covered in dark chocolate you put in fridge to set up.

DONE!!!

They are best served chilled to avoid being super messy and melty. But TRUST ME on this one, you will never buy another peanut butter cup again! Especially when you see this:

Dark Chocolate Peanut Butter Truffles

12 Servings

Calories: 45

Fat: 2.3g

Protein: 3.5g

Sugar: 2g

Now that is a treat that anyone can live with!!!!

Now go forth, be merry and EAT!

You can order all your Lean Body For Her Products here http://www.labrada.com/af/betterbelievefit/

ENJOY

XOXOX

Astrid

 

 

November 16, 2014Permalink Leave a comment

All Natural Immunity Booster and Anti Oxidant to keep the winter bugs at bay!

 

 

Winter is fast approaching and along with it comes a bevy of colds, virus and nasty bugs!

Sure you can head out to the local drug store and load up on packets, and sprays, sprinkles and pills. Spend a bunch of money on things you are not really sure work, or if you even want them in your body.

When a friend tells me about a 100 year old family recipe her great great granny used in Russia every winter to stay well and healthy….I AM LISTENING!!!

These are the tried and true family cures that I really have learned to trust. They work, they have worked for years and years and the best part they are ALL NATURAL! Made from items in your fridge and pantry.

What you will need:

Equal Parts:

Fresh Ginger

RAW Local Honey

Lemon rind (2 med lemons)

Fresh Cranberries

Alright guys so before I spill the secret here can I just take a quick second to say how FREAKING AHHHHHHMAZING this honey is! My friend that told me of this winter cure also brought me fresh Raw local honey from her fathers bee hives. First taste and I literally stopped all I was doing to close my eyes and focus on the taste. I licked the spoon and tasted fresh air, summer flowers, wet earth and all that nature offers. It truly was something I have never experienced before and I am super excited to have had the opportunity to taste it.

:D

Back to how you can make this remedy.

Take equal parts of each. i eyeballed it and did about 2 -3 tbsp of each.

 You want the lemon rind of the 2 lemons, peeled ginger, the fresh cranberries and the honey. I put the ginger, lemon and berries in to blend up first and then added the honey and blended again.

It will look like this.

I added the rest of the juice from one of the lemons to the mix. Then added one heaping tablespoon to my water bottle. You can take it as you like for the benefits but it seems that addidng to water is easy and helps you stay hydrated too! Not to mention that ginger has one HECK OF A KICK!!!!

I stored the extra in a tuppaware and put in fridge for next time I fill my water bottle!

It is a very refreshing taste and approach to staying well all through the winter!

ENJOY

Fuel your fall workouts with my Sweet Potato Peanut Butter Protein Shake!

Happy Monday Peeps!

Lets get this week started right! I have decided to get the grains out of my diet for a while so in place of my usual Lean Body for Her peanut butter oatmeal protein smoothie I had to come up with a new plan!

Looking around my pantry I saw the lovely sweet potatoes a class memeber brought to me out of the garden. Light bulb! Sweet potato in the shake!

Well let me tell you I wish i had been doing this the whole time! DELISH!!! Super thick and creamy and rich. Seriously made me feel like I was having a dessert for breakfast and who wouldn’t love that!

So to make your own Sweet Potato Peanut Butter Protein shake here is what you need.

Half one medium cooked sweet potato ( to cook, poke with fork. Pop in microwave for 6-8 min. CAREFULLY take out cut. the skin will just peel right off)

1 cup almond milk (or milk of choice)

1 scoop vanilla Lean Body for Her Protein

1 scoop Lean Body for Her Peanut Protein

Couple of shakes of cinnamon (more or less depending on your taste)

NOW BLEND UP AND ENJOY!!!!

WOW! Seriously that is just SO GOOD!

Now you are all fueled up and ready to get some work done!

Here is a Kettlebell work out for you!

Happy FALL Y’ALL!!!! Sweet Potato Turkey Chilli and a bet you can’t lose….or can you!?!?!

Hey peeps!

Fall is finally here! We are in full swing of leaves changing up here in the Blue Ridge Mountains of VA and it is BEAUTIFUL!!!!!

Walking out my door seeing vibrant oranges , reds, yellows and more makes the transition into the colder weather a little less painful! :D

Not to mention an excuse to pull out my favorite Fabletics sweatshirts and leggings :D and throw some SUPER AWESOME chilli in my crockpot!!!

Eating healthy and keeping it clean in the fall/winter can be FUN and DELICIOUS!!!!

Hearty foods that warm you from the inside out and give you the energy you need to push through the cold and at times dreary weather.

My Sweet Potato Turkey Chilli is PERFECT!

You will need:

1lb lean ground turkey

2 med diced onions

2 med/large peeled sweet potato

14 oz tomato sauce

30 oz diced tomato

30 oz drained kidney beans

14 oz corn

one packet of chilli seasoning – hot or mild? Your call :D

To start:

Take your two peeled sweet potato, place in microwave safe container and put about a 1/2 cup of water in bottom cover loosely and microwave for 8 minutes. you want them to be easy to slice but not ready for mashing.

Once they are done CAREFULLY take from container and set aside to cool.

Time to grab your crockpot or slow cooker (same thing different name). Throw in your tomato, corn, beans, and tomato sauce. Turn on cook HIGH for now.

Take the diced onions and cook till tender in large pan.

Add the ground turkey cook till browned.

Add the chilli seasoning to the meat and onions stir and reduce heat

Next you take your meat and onion mix and add to the crockpot.

Last take your cooled sweet potato and large dice them and add to the pot. Carefull fold them into the mixture. You will find they will break down more and make this chilli so thick and hearty!

Essentially the chilli could be eaten now BUT be patient. Let it cook on high for about an hour then turn down to low or warm about an hour before you eat.

Top some nutty spagetti squash and you have one fantastic fall meal that your whole family will love from healthy eater to the pickiest of the bunch!!!!

YUM!

OKAY PEEPS!!!!

Time to put your money down, reach your goals and even WIN some $$$ in the process!!!

Join me at www.dietbet.com/betterbelievefit to commit to a 4% weight loss in 30 days!

We have all put $20 in the pot, and are going to lose that extra 4 to 6 pounds in this next 30 days :D

Even more important this is an opportunity to donate to a VERY worthy cause this October as it is Breast Cancer Awareness Month you have the option to donate a portion of your winnings to any charity you choose. I personally am donating to Breast Cancer Research.

So take that $20 you would have spent on lattes or gum and junk this week and put it towards a GREAT CAUSE!!! YOU AND YOUR HEALTH!!!!

 

Honey Crisp Apple Muffins with Lean Body For Her Protein.

HAPPY FALL Y’ALL!!!!

Fall brings some of the most delicious fruits and veg to our tables!

Hands down one of my favorite is the HONEY CRISP APPLE!!!!

OK can we all just agree that if you have never tasted a fresh juicey crisp Honey Crisp apple you pretty much have never tasted the BEST APPLE EVERRRRRR!

I can accept no argument on how your apple is better….it’s not ;)

So doing what I do I took that delish apple and blended it with some of my favorite healthy eats and produced the amazing

HONEY CRISP APPLE MUFFIN!!!!

Here is the recipe:

One cup of Oat Flour

3 scoops of Lean Body for Her Protein Vanilla

2 eggs

1 cup unsweetened apple sauce

2 tbsp cinnamon

1 1/2 tsp baking powder

1 cup small diced Honey Crisp Apple (it is roughly half of one medium sized apple)

Mix well, pour into non stick muffin pan or use cup cake papers.

Bake at 350 for 20 min.

*Time varies on ovens, Check at 15 min by sticking a toothpick in to see if it comes out clean.

ENJOY!!!!

Nutrition Facts 

 

12 Servings
Amount Per Serving
Calories 95.2
Total Fat 2.3 g
Saturated Fat 0.7 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.6 g
Cholesterol 50.0 mg
Sodium 91.5 mg
Potassium 112.2 mg
Total Carbohydrate 9.5 g
Dietary Fiber 1.9 g
Sugars 2.3 g
Protein 9.7 g

OH! and here is how to make oat flour :D No need to hunt down some over priced flour :D Just make your own.

NOW FOR SOME REALLY EXCITING NEWS!!!!

I am challenging YOU!!! to join ME at www.dietbet.com/betterbelievefit

We are starting 10/13/14 and commiting to lose 4% of our body weight in 30 days!!!

Seriously this is TOTALLY doable!!!! Place your bet, be awesome and at the end of the challenge all the awesome peeps who reach the 4% goal WIN $$$$ and we split the pot!!!!

BET YOU CAN DO IT!!!

YES!!!!!

Join my group at DietBet.com for workouts, support, recipes and PRIZES!!!!!