Tabata Tuesday [#1]

My FAVORITE workouts include those that use Tabata training. I decided to do “Tabata Tuesday” posts once a month on the blog and share some of my favorite variations of Tabata.62c9c21ad18b3fee9500c3a57842f1ecNow some of you may be wondering… “what the heck is Tabata?” Or maybe you heard the word before and still are not too sure what it is.

Tabata is simple; one move, four minutes long, 20 seconds of work, 10 seconds of rest. Now sometimes I like to get fancy and alternate two moves in one four minute set.

Today we are NOT going to get that fancy, but we are going to get a heart-pumping kettlebell routine! Are YOU ready?TabataAll you need is a timer (I use a HIIT Interval Timer app on my phone) and some weights that are challenging. For myself, I used 8lbs for this routine. Be sure to warm-up and cool down for THIS and any exercise route you perform.

Alright, let’s GO!20160822_130947Total Body Tabata Routine [8 Rounds, 32* Minutes Total] 

  1. Weighted Abdominal Crunch
  2. “V-Up’s” [Weighted]
  3. Russian Twists [legs up if you can]
  4. Chest Flies
  5. Weighted Wall Sit [or Squat Hold]
  6. Bent-Over Row to Tricep Extensions
  7. Deadlift to Upright Row
  8. Plank and Row [Alternate]

If you want to learn more about Tabata training CLICK HERE. If you have any additional questions, leave a comment below or shoot me an email at FitCoffeeMom15@Gmail.com.:-)

Samantha {12 Months Old}

Our “not so baby” girl turned a whole one year old on August 6th.13962749_10102626797972670_5126688078771877970_nWe made it through the first year. She grew from six pounds to twenty and from 18 inches tall to 30! 13934822_10102616453358360_8169598819087040644_nWe couldn’t be more in love with our summer love bug.FB_IMG_1470688125919Her birthday was Elmo themed as she is obsessed with the monster and anything red.13975433_10102616453787500_4814578181214728686_oShe didn’t want to eat her cake but she did decide to naw on her Elmo car and animal crackers. 13962803_10102616453882310_5856164550045106744_oSamantha’s current favorites BESIDES Elmo?

The Beach.IMG_20160818_171435Fisher Price Musical Lion Walker.20160813_181910Apples & Sneaking Food Out of The Fridge. IMG_20160815_171113Baby Backpack Walking.20160815_111423My GymIMG_20160811_194220An old favorite but we took a summer break!20160814_094257Marshmallow 2-1 Flip Open Sofa.20160809_204944Though it is Elmo, she is obsessed with having her very own couch.

Can’t wait to see what this second year brings.:-)

 

Toddler Blueberry & Yogurt Muffins [GF]

I was making Samantha these pancakes for breakfast, but wanted to change it up/  do something easy in bulk. Muffins are easy and are even easier to make in bulk. I had a lot of blueberries and yogurt that needed to be used up, hence these bad boys.

Now I will warn ya; the reason they are called “toddler” muffins is due to lack of sugar. The original recipe calls for 1/2 cup, but I used 2 tablespoons and Samantha was a-okay. She doesn’t know the difference, but you might. There is plenty of sweetness from the blueberries and vanilla.20160731_083455If you must, add the 1/2 cup of sugar. I assure you, you won’t miss it. You can also make this recipe vegan by using soy, almond or coconut yogurt in place of cow’s. These can be used as a quick breakfast or even a snack.

Enough chit chat… let’s bake!
20160729_202409Toddler Blueberry & Yogurt Muffins* [makes about 2 dozen mini muffins]

  • 3/4 cup gluten free all purpose flour (I used this one)
  • 1 cup oat flour (click here to make your own)
  • 1/4 cup sugar (I used pure cane, feel free to use other)
  • 2 tsp baking powder
  • 1/8 tsp sea salt
  • 1 cup fresh blueberries
  • 1/2 cup unsweetened vanilla almond milk
  • 1/3 cup organic low fat/ full fat vanilla yogurt
  • 1 large egg
  • 2 heaping Tbps of Natural Peanut Butter (or your choice nut butter)**
  • 1/4 tsp ground cinnamon
  • 1 tsp vanilla extract

Preheat oven to 350 degrees.

In a bowl mix together first five [dry] ingredients until combined. Stir in blueberries until they are coated with the flour mixture. In a small bowl mix together the almond milk, yogurt, egg, peanut butter, cinnamon and vanilla extract.

Add this wet mixture to the dry and stir until combined. Be sure not to over mix or you’ll crush the blueberries. Place about 3 tablespoons of muffin mixture into a muffin pan then bake for about 14-16 minutes or until lightly golden.

Remove from oven and let cool for 5-10 minutes. These store great in the fridge for about a week and freeze well too!

Question: What’s your favorite quick and easy breakfast or snack to make in bulk?

*Inspired by this recipe

**Feel free to nix the nut butter all together, but I find the fat is better for the muffin😉

FFavorites #1: July Favs!

Happy FriYAY.😀

This is my first Friday Favorites on this blog and I am super excited to recap some of my favorite moments, finds & such of July. Tomorrow my baby girl is going to be ONE. Where did the time go?

  1. NYC trip: It was a smooth ride with the babe to and from NYC. 20160711_115928I got to hang out with my family and Sam got to visit the Bronx Zoo, Playland the beach, eat some Spanish food. Fun week!20160711_141220

2. Canobie Lake: The fiance and I had on overdue date together and we went to Canobie Lake! My first time there. Both of us hadn’t been to an amusement park in years, so it was fun to feel like a kid again… without the kid.😉IMG_20160721_2148143. Chobani FlipHoney That’s Nuts! There are times where I like having Greek yogurt for breakfast if I know I’m going to have a busy morning. This Chobani Flip kept me full and fueled for almost the whole morning.20160802_075736

4. Core Hydration Water: I love that it has electrolytes + minerals and has the perfect pH to balance your body. I save these for those super hot, muggy days.IMG_20160729_132347

5. Fruit Picking: We went raspberry picking early in July and blueberry picking yesterday at Smolak Farms. 20160804_100958Nothing like getting your fruit straight from the source!13512001_10102573927071380_940931602135429243_n

6. Breakfast Dates: Let’s face it… it’s too hot to cook all the time. Sometimes Sam and I would go out for breakfast dates [sometimes Dad would come too]. It’s always nice when someone else cooks for ya.😉20160717_083512That’s a wrap of my recap for July favs. There were plenty of fun things over the last month, but these are the things that stood out the most. favoritesI’m linking up with Heather over at Life In Leggings. Thanks for hosting!

Question: What was YOUR favorite thing about July 2016?

Thirsty Thursday!

Happy Thursday.:-)

I’m dropping in today to share a guest post from one of my co-workers, Shelby! She is a fitness coach and instructor. She’s here to tell you about the importance of drinking water. Something that I’ve been focusing on more as the summer heat hits. 636013925362627019725559220_internet_of_things_for_waterI find myself wanting iced teas, lemonades or diet sodas. The real fix is good ole fashion H2O with a bit of lemon. Not drinking enough water can do some crazy things to your body… keep reading below to find out!

*** 

Hello, everyone!  My name is Shelby.  As an online fitness coach, I love Thursdays.  Why?  Because I’ve nicknamed them Thirsty Thursdays and these are the days when I get to really tell my online clients the importance of water.  So when Sabrina asked me to be a guest blogger for her and I realized the article would come out on a Thursday….SCORE!!!

After 19 years in the fitness industry, I could LITERALLY give an all day seminar on water alone.  That’s how important it is.  And…true confession.  I often use water to gauge how successful my clients will be in their fat loss.  If a client resists the idea of drinking more of an odorless, tasteless, inexpensive, and refreshing liquid, then I know they are not mentally ready to change their life around.

But unfortunately, in my journey as a coach, I have discovered that telling people super simple ways they can increase their water intake rarely get more than a “great idea!” from many people.  Nope.  It seems that BAD, SCARY, NEGATIVE news gets people’s attention much faster than the whole, “here’s your simple fix” articles that I prefer writing.  But never fear.  I like to give the people what they want!  So this following article is designed to put the FEAR AND HORROR of dehydration in you. Then maybe perhaps, you’ll hurry out and buy yourself a nice water bottle and start guzzling away.  And if you DO drink plenty of water each day, then give yourself a pat on the back and read this article anyway.😉

First, let’s start with the obvious. Water is everywhere that there is life.  Water is essential to life.  Don’t drink it for 3 days and you could die. Water is essential to the earth.  70% of the earth is ocean. Water is essential to food. Rain makes plants grow (one of those plants is the cacao bean, which makes chocolate…just sayin’). Water is even essential to fun.  After all, jacuzzis, beer, and lake houses do not just happen in the dessert.

So why is it that many people are chronically dehydrated?  Quite simply, whether it be a migraine or fatigue, people don’t realize that their symptoms are caused by lack of hydration. So now, let’s go over some of the things that people experience that could be due to lack of water.  Granted, I’ve super oversimplified some things.  But you’ll get the idea.

Migraines: when you’re dehydrated, water is restricted to the brain.  Literally your brain shrinks.  Seriously.  So lack of water causes headaches and even migraines.  Think about it.  Your brain is this round ball suspended in water in your cranium.  When you’re dehydrated, water is removed from your blood, lowering your blood pressure.  So now the brain has less cushioning.  It also has less electrolytes, causing the brain to release pain signals. Fotosearch_k15390049Overeating: In nature fruit and vegetables have lots of water.  Juicy apples, WATERmelon, lettuce, carrots, corn.  All have water.  But in this modern age, we don’t go for that.  We go for things like donuts because they come with our coffee.  Or candy that we can suck on..and has tons of sugar.  So being dehydrated signals to us to eat in order to get water.  But either we get it with tons of calories, fat, and/or sugar.shalqinInfections: When you don’t drink water, you don’t pee less often.  You just pee less.  And this means that your urine is more concentrated with waste and more acidic.  Can you say…UTI?  Can you say…bladder cancer?  Yes, peeps.  I do NOT exaggerate.  Research found that higher fluid intake is associated with lower bladder cancer rates. (Total Fluid and Water Consumption and the Joint Effect of Exposure to Disinfection By-Products on Risk of Bladder Cancer, Michaud D.S., Kogevinas M., Cantor K.P., et al. Environmental Health Perspectives, 2007 Nov;115(11):1569-72)

Fatigue: When you don’t drink water, you get fatigued.  You know how you feel groggy and just not “with it” when you wake up?  Well, you’re dehydrated!  You haven’t had water in 6-8 hours!  People will often say they can’t “wake up”  without a cup of coffee.  Really, it’s the water that helps get people going.Fotosearch_k4327608Mood Swings:  Blood in the body is mostly water. And therefore, it carries electrolytes vital for cellular function.  One of those functions is hormone production. So water helps regulate hormones and hormones help regulate mood.  You know how women are pretty much a different animal when they have their period?  Well, blood loss is a type of fluid loss!  And yes, dehydrated men get “hormonal” too.  Next time you feel like you’re not “yourself”, don’t go out for a beer.  Just drink water.

Fat Storage:  Lastly, being dehydrated causes your body to hold onto fat.  Why?  Because fat can be used to store water.  So in order to burn fat, you must provide your body with plenty of water so that it will store fat effectively. Your body needs extra water in order to use fat as a fuel.

If you’ve been lethargic, hit a weight loss plateau, or are noticing that your headaches are on the rise, make a special effort this week to turn things around.  Put an alarm on your phone that will remind you it’s time to drink water. Buy an app. Flavor your water with fruits.  Make more soups.  But just please make sure to raise 8-13 glasses of water to your lips on this beautiful Thirsty Thursday!

***

Have YOU drank enough water today?

 

Cheese & Herb Flatbread [Copy-Cat]

Secret: I LOVE American Flatbread.

I went to the University of Vermont for my undergrad degree and was introduced to the wood-fire over goodness. Cheese and herb is there number one seller and it is so delicious!http://thebrandconnection.com/rustic-crust-american-flatbread-biggameparty-twitter-party-mon-jan-28th/They use simple, fresh ingredients for their flatbreads. They even sell them in the frozen section of your supermarket. They are usually $7.99-$9.99 for a box but I get them on sale from time to time for only $5.

I know you are paying for quality but sometimes a mom has to improvise. We are working on budgeting more with our groceries now that Samantha is really eating “people food.” 20160721_115914Let me tell you, this chick can eat, hence why I decided to try and make a “copy-cat” American Flatbread cheese & herb flatbread that was Sammy approved and we could all share!20160721_115739Cheese & Herb Flatbread [American Flatbread Copy-Cat]*

  • 1 Thin Pizza Crust w/ Herbs (I use Rustic Crust Italian Herb, but use whatever you’d like!)
  • 1/2 Cup of Italian Shredded Cheese Blend (I used this one)
  • 2 tsps of Garlic Olive Oil (or mix a bit of garlic powder/ crushed garlic into olive oil)
  • 1/4 tsp of Garlic Powder
  • 1/4 tsp of Dried Parsley Flakes OR 1-2 Tbsps of Fresh, Chopped Parlsey

Preheat oven to temperature set for flatbread crust you have chosen. Take olive oil and spread it over the crust. Sprinkle on cheese, garlic and parsley.20160721_120325 Cook as directed on package, then eat once done! If you don’t want to buy a cheese blend, you can also just use mozzarella and Asiago cheese instead – which is on my to do list for next time20160721_114914 (1)If you are a fan of white pizza/ non-red sauce, try it out and let me know what you think! Hope y’all enjoy this recipe… happy eating.😀

*This flatbread recipe serves 3 or 2 really hungry adults!

How I Lost My “Baby” Weight [And Then Some]

As a fitness professional, I’ve been thinking about all the many different people I come across…12801176_10102465341263210_3944079194812601495_nThere are those that work your typical 9-5pm and are just too tired to work out at night or wake up early. Then there are the stay at home moms who get wrapped up with their kids. Or me the part-time working & stay at home mom who just juggle too much.20160505_073548-1 I’d be lying if I said teaching group exercise classes and building programs for clients didn’t help me with this – trust me, it did.

The fact that I was committed to clients or class participants who came to my class with the same goal or similar to mine gave me that motivation.20160305_101027 There were plenty of days I didn’t want to teach or was too tired from being up all night with Samantha. But as they say, if you want something, you MUST work for it. Nothing comes easy and that goes for weight loss too.IMG_20160611_103448A few weeks ago, I hit 155lbs ish on the scale. Now while on my ‘fitjourney,’ my sole intention was to get back to “pre-baby” weight which, was 162lbs. What was my secret, you ask?13494860_10102559946493570_7389813496027112989_nDiet & Exercise. I know right! My advice?

THINK & PLAN AHEAD: Prep some healthy meals in advanced, have plenty of nutritious snack options on hand and even schedule your workout days for the week – trust me it helps!20160223_073034-1Here are my top 15 items I try to keep stocked my fridge/ pantry at ALL times:

  1. Old Fashion Oatmeal
  2. Natural Nut Butter (Teddy’s or Justins- if on sale)
  3. Chia or Flax Seeds (whichever was on sale)
  4. Frozen Veggies/ Fruit
  5. Fresh Fruit/ Veggies (that I know Samantha will eat too)
  6. Milk (soy or almond)
  7. Protein Bars (Quest & Luna are my go-to)
  8. Eggs
  9. String Cheese
  10. Pretzels or Triscuit Thin Crisps
  11. Beans
  12. Brown Rice or Whole Grain Pasta
  13. Meat or Veggie Burgers
  14. Dark Chocolate (I got that sweet tooth!)
  15. Greek Yogurt (Chobani or Stonyfield)

In terms of workouts, I tried to workout 4-5 times a week.

If I wasn’t teaching a class, I was doing a workout from my “Virtual Bootcamp” coaching program or testing out a routine I was going to have one of my clients do that week. I try to stay moving in any way whether it’s by walking, doing yoga, Tabata or Barre!backdogI used to stress if I didn’t workout 5-6 weeks. You know what I saw? Nothing. No results. The stress holds cortisol aka FAT aka NOT my intention.

I use to stress if my fiance brought me a donut home or I ate a cookie because I was just craving it. Same thing, no results. The stress is all mental and it totally brings you down.

All things in moderation. That is my motto and I am sure plenty are sick of hearing me say it, but it really does work. Some people though do need structure so yes they may need me to help, but I am constantly giving them extra tools and support so they can work on their own to achieve their goals,

You can find one of my workout samples HERE. Plus there are plenty of free or cheap things you can find online, but you didn’t hear that from me.😉

That’s where my Virtual Bootcamp coaching comes in; you are given all the tools, it’s structured and I am available at the drop of a text or Facebook message. You can out more information or client reviews on my coaching program HERE.

If you have any questions or comments, feel free to leave them below or shoot me an email at FitCoffeeMom15@Gmail.com.

You can also find me on Facebook HERE and on Instagram HERE.Thinking-Out-LoudI’m linking with Amanda for Thinking Out LOUD Thursdays. Hope everyone is doing well and thanks for hosting Amanda!