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Monday, November 26, 2012

Something warm, for this chilly night

My nutrition club is up and running and man let me tell you, I haven't had to experience what a full time job feels like in a long time! Up at 6:00am, work until 2:00pm, workout, train, back at the club from 4-7, fitness classes, and then I have to cook dinner and get ready for the next day! WHEW!!!!! Only 7 days in, but I will say, I'm am extremely grateful for this opportunity and we have gotten a lot of great feedback and I'm so excited for whats to come!  If you are ever in Addison, TX come see me at Top Shelf Nutrition.  I made a commitment to cook dinner 5-7 days a week, so no more eating out! I recently made this amazing Turkey Chili, and it's perfect for what the weather is bringing to Dallas, TX! Check out the recipe below!

Turkey Tri Bean Chili

-1 pound turkey meat
-1 can black beans not drained
-1 can red kidney beans not drained
-1 can chickpeas not drained
-1 can green chopped chilies drained
-1 can diced tomatoes
-1 can tomato sauce
-1 tsp of chili powder
-salt, pepper, garlic powder, cumin, paprika<---use all, season to taste.

-red onion
-cheddar cheese

1. cook turkey and well season, drain and add to separate pot
2. in separate pot throw in all ingredients.
3. cover and simmer 20-30 minutes
4. serve topped with red onion, cilantro, and cheddar cheese

Saturday, November 24, 2012

Time To Get Serious

Okay, time to get serious! I went a little over board on Thanksgiving and it just proves to me that I don't enjoy over eating! Tons of yummy unhealthy food: dressing and gravy, candied yams(literally tasted like candy), Macaroni and cheese, mashed potatoes, bread!! All carbs barely any healthy greens. I'm not even going to discuss dessert:/  This is okay because it's the typical Thanksgiving meal!  I thoroughly enjoyed myself surrounded by family and the food was great, BUT I could barely keep my eyes open during the Cowboy game and my stomach was bloated and irritated! After all of this I still kept craving sugar! 3 rounds of dessert, WHAT??? and I never do this!  On Friday I had no energy because we ate left overs, and I barely got a workout in! When Justin and I left the gym, we went straight to Whole Foods and packed the cart with mostly veggies and very little meat.  BTW, best time to go grocery shopping is after Thanksgiving, no one was there, so we got in and out.  Good news I'm going to start cooking again, almost every night!!! So, you guys can check out my blog for some good "HEALTHY" recipes!!! If i'm going to try to help people get to their 100% i need to make sure i'm trying to reach that goal myself.  Also, Before abs picture coming soon! Abs are made in the kitchen and like I said before, I'm about to get REALLY serious.

I did contribute to the carb over-load

Skinny Broccoli Mac and Cheese:
-1 bag macaroni noodles(I used gluten free)
-1 bag chopped broccoli
-1/2 chopped white onion
-1 tsp coconut oil
-2 cups sharp cheddar cheese
-1 cup skim milk
-1 cup low sodium chicken broth
-salt, peppar, garlic powder
-1/4 cup bread crumbs
-1/4 cup parmesan cheese

1. Boil noodles and broccoli together, set aside.
2. In a saute pan add onions and coconut oil, cook until browned.
3. Mix in milk and chicken broth, cook until thickened.
4. Mix in cheddar cheese and stir until melted.
5. Mix Cheese mixture into noodle and place in a deep dish pan, top with bread crumbs and parmesan cheese.
6. Bake on 350, for 15-20 minutes.

Wednesday, November 21, 2012


Tomorrow is the day we have all been waiting for, time to feast! We are all human and I believe that it's okay to indulge.  So, with that being said don't stress about what you're eating and enjoy your food!  But, beware; don't over do it!  Everything is okay in moderation, so try everything in small portions.  If you do happen to go a little over board I have a solution for you!

Thermo-Bond: Also known as cheaters delight;) Its a fiber pill that absorbs your saturated fat and flushes your system.


You guys can order this off of my website:)

Sunday, November 18, 2012

Too Much Water?

Did you know that if you are not drinking enough water, you body will retain water. The longer you are dehydrated the more toxins build up in your system. This can make you feel tired and zap your energy.  Depending on your height, weight, etc.  your body can hold 15lbs or more of extra water weight. When trying to get back on track  you body may try to store some of the extra water, but don't worry it will soon pass.   

I have always had issues with drinking enough water until I started numbering my water bottles, I try to drink 4 liters a day, once your body gets used to intaking this much water you will naturally feel thirsty and it will be easier. 

Workout Tip:
Always mix up your workouts, if you are always using free weights switch the bands, or try using the bar. 

As for my favorite product of the week! Herbalife Cell U Loss: Can be purchased HERE
****Supports the appearance of healthy skin with our reformulated natural blend of herbs – which includes corn silk, dandelion, parsley and asparagus – traditionally used to support 
healthy elimination of water.****


Wednesday, November 14, 2012

Quick Workout!

Happy Wednesday, I hope you all enjoyed your day and got your workouts in by this point; if not here is a great mix to help you burn some calories.  Like I said before you can do this all at home, modify the weights with what you have on hand.  Stay motivated and focus on your diet!
 Abs: 3 sets of 20, do not let feet touch, and make sure ball touches behind your head.
Abs: 3 sets of 20, arms at chest, make sure knee touches elbow.

Abs: 3 sets of 20, arms at chest, make sure knee touches chest. 

Jumping Jacks: 3 sets of 20, I did this holding a 10lb ball.

Shoulders: 3 sets of 20, I used a 15LB bar, make sure elbows reach towards the sky.

Inner Thighs: 3 sets of 20, toes pointed out while on tippy toes, stay on toes the entire time(you will feel this working)

Monday, November 12, 2012

Killer Obliques

Got love handles?  Say goodbye to the flab and work on those obliques ladies.  Click on the highlighted link to watch my quick oblique workout video, and remember, ABS are made in the kitchen.  Get in your protein and cut the carbs, fats, and sugars.  

Curve Appeal

I get asked all the time: How do you build lean muscle? First, you have to eat right, bump up your protein intake, and hydrate. All this as well as a  complete balanced diet with whole grains, fruits, and healthy fats.  Secondly, you have to lift weights, start slow, and challenge your muscles in order to gain more mass. Free weights work best because you can use them in many different ways.   Most women today want a toned curvy body, and the only way to get this is to lift weights! Here are a few workouts that help you give your body the curves you desire.

Place your weight back on your heels and make sure your knees don't go past your toes.  You should look like you're trying to sit in a chair.  Great for working out hamstring, quads, and butt.

Dead lifts: Start  with your feet together with a slight bend in the knee.  Slowly bend over while keeping back straight until you ht right past your knee. Great for lower back, butt, and hamstrings.

Lunges: Keep upper body straight with shoulders back. Bend both legs at a 90 degree angle and do not let knee touch the floor. Great  full lower body workout.

Dips: Great for toning the back of your upper arm, no more teacher arms;)  Keep chest up and open, and do not let butt touch the ground.  Elbows should be close to your side. Bend elbows to a 90 degree and then back up.

Incline Push Ups: All push ups are great for your arms and back, but an incline push up will target the chest area more.  Simply perform a standard push up on an elevated surface. (This can be done on a chair, bed, or coach:))

Sunday, November 4, 2012

weights weights weights

Weights, Weights, Weights!!!
     Most girls are scared of them because they think they will become bulky and too muscular; not the case!  Two years ago my routine was always the same in the gym: 30 minutes cardio and abs.  My body never changed and I never saw the results I wanted.   It's not until I started lifting did my body transition into what it is now.  I would get most compliments on my legs but now I even get them about my arms! Light weight high rep, I incorporate this everyday into my workouts!! Do yourself a favor and purchase a pair of 5 lb. weights, it can make a huge difference in your workouts!!
     I love starting Mondays off with a full body circuit.  Here is a 2 set circuit that can be done at home or in the gym.  I posted videos so that you can get a better idea. SEE HERE. and HERE

Round 1:

Push-up 10 reps
Mountain climbers 30 sec
Twist 15 reps

Jump rope 100 jumps

Butt up knees in 15 reps
Weight to knee 10 reps on each leg

Round 2:

Curls 20 reps
Lateral raises 20 reps

Step up and lunge 10 reps on each leg

High knees 30 sec
Butt kicks 30 sec
Squat jumping jack 30 sec