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Thursday, August 30, 2012

Get It Right Get It Tight Booty Workout

Today I did a killer leg and booty workout!! I did this in the gym but it can be done at home as well.  All you need is a pair of 5lb ankle weights.
Afterwards, I rewarded myself with Chocolate banana protein muffins:)) Will post recipe later!!
Workout: Get it Right Get it Tight Booty Workout!!!!!!!
20 minute cardio session before for warmup.  Elliptical: 1:00 fast 1:00 slow.
20 side kicks each leg
20 front kicks each leg
20 leg lifts each leg
between each set  I did 20 squat jumping jack, 20 butt kicks, and 20 lunge jumps
-watch video for demonstration of these HERE

I did this circuit 4 times!!!

Hello Lunch Time

Today is leg day and i'm fueling up for an intense workout!  I can't tell you how great it is to cook in bulk, this way you have everything pretty much prepared and you can whip up a meal in seconds.  Today I made HEALTHY chicken fried brown rice. (Something I always stress is a meal with high protein, low sodium, and complex carbs.)   I started by looking looking in the fridge and I realized I needed to eat one last chicken breast before it went bad as well as a red bell pepper.  Luckily, I had a tupperware full of already cooked brown rice, so I grabbed a few other ingredients and BAM had an amazing, healthy, fulfilling lunch!!  

-1 cooked chicken breast
-1 1/2 cooked brown rice
-1 tablespoon of coconut oil
-1/2 yellow/white onion
-1 red bell pepper
-1/2 cup egg whites
-spoonful of chopped garlic
-dash paprika
-dash red pepper plakes
-dash lower sodium soy sauce
-dash of pepper

Cook veggies on high heat in coconut oil, add rice, egg, and chicken.  Cook to your liking and DONE!!

Wednesday, August 29, 2012

Delish Dinner

So I can't tell you how excited I was to make tonights dinner! Justin aka my boyfriend has a baseball game tonight so I cooked early and had it ready for us to eat! I made lemon pepper tilapia topped with capers and zucchini fritters.  One of the best dishes i have made in a while, lets just say there are very little leftovers;)  Although, the fritters don't look to healthy, they are actually not that bad!! Look for recipe below. I hope you guys enjoy!!

Bam!! I added a handful of grape tomatoes on the side.

-garlic olive oil
-lemon juice
-dried oregano
-garlic pepper
Mix ingredients in bowl, lay tilapia on pan and spread mixture on top. I threw the capers on last with extra Paprika and Oregano.
Bake at 425 for 25 minutes
Tilapia in pan
Tilapia after topped with mixture and capers

Zucchini Fritters
-1 large zucchini
-1/2 cup mozzarella cheese
-1/2 cup almond flour
-1/2 cup egg whites
-garlic pepper
-dash baking powder
Grate zucchini, (I used a cheese grater).  Make sure you drain water from zucchini before mixing(I used a strainer and spatula, then patted with paper towel).  mix all ingredients.    Coat pan with 1 tablespoon of coconut oil, let heat up.  Make handful size patties and cook in pan until golden brown on each side.** Will be pretty soft so make sure you cook a bit on each side before flipping.  

shred zucchini
mix together and add to dried zucchini

Safe Snacking

Happy Wednesday, Today I'm going grocery shopping to stock up on all the goodies I'll need for the next two weeks.  My top three choices are Costco (buying in bulk is a must), Whole Foods, and Central Market.  I really love fresh produce and have found that they last longer from these places.    I usually go through the cabinet and fridge to clean out and rearrange before I go and I ran across some of my favorite snacking items that I wanted to share with you guys. Snacking can be done the right way and I feel that it's important because it's a great way to satisfy your cravings without indulging in a huge meal.  Here are some of my top choices.

Something Crunchy: Lundberg Brown Rice, Rice Cakes and Almond Butter
  • Satisfies that crunch factor, no potato chips needed.
  • I typically top with almond butter (By eating almonds or almond butter, you get vitamin E, potassium, magnesium, iron, calcium and phosphorus. Almonds are a good fiber source and also contain protein.)
  • Can also top with peanut butter, Greek yogurt, fresh fruit, or cottage cheese.
  • *** Will be posting some great recipes with Rice cakes soon, so be on the lookout:)

Something Sweet: Ezekial Cinnamon Raisin Bread
  • Sweet, delicious, and who doesn't love the satisfaction of eating bread;)
  • They are 100% flourless and have a low Glycemic Index (food with a high glycemic index may give a boost of energy as your blood sugar rises, but it then causes an increase in fat storage, tiredness, and hunger.) 
  • INGREDIENTS Organic Sprouted Wheat, Filtered Water, Organic Raisins, Organic Malted Barley, Organic Sprouted Millet, Organic Sprouted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten, Sea Salt, Organic Cinnamon.

Something Creamy: Herbalife Creamy Chicken Soup Mix
  • Taste great and quick to make.
  • Packed with 16 grams of Protein to keep you full and satisfied

Something Quick: Nuts!!
  • Delicious, nutritious, and filling
  • I love everything from almonds, pecans, pumpkin seeds, pistachios, and sunflower seeds.  
  • Even though they are good for you, eat them in moderation because some nuts are high in fat content. A handful is plenty for a snack.  

Tuesday, August 28, 2012

Food is Fuel

I'll be out working all day so, I woke up early to have my favorite meal of the day, breakfast!  You want to eat in an hour time span from the time you wake up, to get your metabolism going.  Make sure you have something that is protein packed with a complex carb.  This will keep you full for hours!!!!  This morning I'm having my amazing protein blueberry muffins that I made last night with Steal Cut Oats topped with Almond milk,  Chia seeds, Flax seeds, Dried cherries, 1 packet of Truvia, and Cinnamon.

Steal Cut Oats:
(make in bulk so that all you have to do is heat and go in the mornings)
The serving I usually make is
-6 cups H2o
-2 cups steal cut oats
boil H20 and add oats, stir, lower heat, and cover.
Let cook for about 20 minutes covered, then take lid off to absorb moisture.
Depending on how creamy you want your oats cook about 15-30 minutes.

Blueberry Protein Muffins:
-1 cup egg whites
-1/4 almond milk
-2 scoops vanilla protein(I used Herbalife Vanilla)
-pinch of Chia seeds
-pinch of Flax seeds
-dash of baking powder
-pinch of cinnamon
-handful of frozen blueberries(wait until mixture is blended before adding)**
put all ingredients in blender and blend until mixed.
-throw in a handful of frozen blueberries stir (don't blend)
-Bake for 20 minutes or until golden brown on 400.

Monday, August 27, 2012

Leg Day

It's Monday and why not start with a great leg workout.  I did my workout in the gym but you can honestly do this in your house.  **There are modified versions to both of these workouts.  I used a step 360, but you can use a elevated flat platform or even just do it on the floor.  Great for legs and butt!
20X on each leg
3 sets

Check out video here
3 sets of 20

Protein Muffins

During my competition prep I satisfied my cravings by researching different food blogs and getting inspired by healthy alternative recipes. If you haven't heard about protein muffins, you will know about them now because i'm addicted.  Low carb and low sugar snacks are always a go to for me.  I follow and her recipes are amazing! I made a version of her Pina Colada Muffins here: I added Herbalife Formula 1 Pina Colada to add extra flavor and extra protein.  

Something New

My name is Hope Beel and i'm a fitness fanatic and food lover, and yes you can be both of these at the same time.  I decided to start a blog because I get a lot of questions about my diets and what workouts a do.  This way you all can HOPEFULLY get inspired and start your journey as well!  With a lot of hard work and dedication I have started my journey to 100%.  Some would say i'm crazy and what else can you do to achieve this, but being healthy is a lifestyle change and i'm taking steps everyday to reach my gaol.  I have a passion for inspiring people and I want to give all the advice I can to help others on their journey as well.  Getting a result  can be an amazing thing, once I lost 20 Lbs, it only pushed me harder to put on lean muscle and enter my first fitness competition. After placing 2nd, i'm even more motivated to reach my goals and plan on entering my second competition and pursuing to get my Pro Card!   There is no limit to my success!  I will be posting different healthy recipes for the cravings that we all have, and easy in home workouts that you can do to help drop those pounds and put on lean muscle.  Please follow me on my journey.