tag:blogger.com,1999:blog-6038755827979619172024-03-14T09:37:15.130-07:00Faith, Family, Fitness for LifeHi! I am Pam Barefoot! I am a pharmacist, wife, mother of 6, and a health and fitness coach with a passion for healthy, clean eating and exercise! I have lost 25 pounds by combining Shakeology with the 21 Day Fix nutrition and exercise program. My mission is to now help others achieve similar health and fitness goals by supporting and educating people to make healthy choices. I believe that our body is God's temple and as such, we have a responsibility to take of it! (1 Corinthians 6:19)Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.comBlogger68125tag:blogger.com,1999:blog-603875582797961917.post-11364746688622218472016-09-18T20:32:00.004-07:002016-09-18T20:32:42.876-07:00<h2 style="text-align: center;">
17 Foods that you Should Avoid at ALL COST!!</h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEOafx_XJONbmS4ysWcHN3jC2OVkjj-KyV6gHFvpywotaJWGShRYnsHWCu3RW0XnqSwEy-juNqVhlFnUFYzPkRXFOMSTMRJigxYlepB74mRx5_ndHXVw0rtxBNzuh5WiLgIA2iBgPMyg4/s1600/6360134276328242842056938445_soda.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEOafx_XJONbmS4ysWcHN3jC2OVkjj-KyV6gHFvpywotaJWGShRYnsHWCu3RW0XnqSwEy-juNqVhlFnUFYzPkRXFOMSTMRJigxYlepB74mRx5_ndHXVw0rtxBNzuh5WiLgIA2iBgPMyg4/s1600/6360134276328242842056938445_soda.jpeg" /></a></div>
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1. Sugary Drinks<br />
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Added sugar is the single worst ingredient in the modern diet. However, some sources of sugar are worse than others, and sugary drinks are the absolute worst. When people drink sugar calories, the brain doesn’t “register” them as food. For this reason, people don’t automatically compensate by eating less of other foods and they end up drastically increasing their total calorie intake.<br />
Sugar, when consumed in large amounts, can drive insulin resistance in the body and is strongly linked to non-alcoholic fatty liver disease. It is also associated with various serious diseases, including type 2 diabetes and heart disease. Sugary drinks are also THE most fattening aspect of the modern diet, and drinking them in large amounts can drive fat gain and obesity.<br />
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Alternatives: Drink water, soda water, coffee or tea instead. Adding a slice of lemon, fruit, or spice to water or soda water can add some taste if you don’t like it plain. Check out this article from my blog for some great water recipes!<br />
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2. Most Pizzas<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZf0ELYBzxmb6RH5rDVGVZ991KdfG3rGX1JiybU2R2vS82RWeRbNsHINbJbeKVAf749UPV3QPa4jm-SV9ypMaIvtiDTW8sUTkQLOX9nw0SkvEevZSg2x7_qEFgE_uqNYxLM-5ZSxKaM1o/s1600/slice-of-pepperoni-pizza.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZf0ELYBzxmb6RH5rDVGVZ991KdfG3rGX1JiybU2R2vS82RWeRbNsHINbJbeKVAf749UPV3QPa4jm-SV9ypMaIvtiDTW8sUTkQLOX9nw0SkvEevZSg2x7_qEFgE_uqNYxLM-5ZSxKaM1o/s1600/slice-of-pepperoni-pizza.jpg" /></a>Pizza is one of the world’s most popular junk foods. This is not surprising, given that it tastes awesome and is incredibly convenient to eat! The problem is that most commercially prepared pizzas are made with seriously unhealthy ingredients. The dough is made from highly refined wheat flour, and the meats on them are usually processed. Pizza is also extremely high in calories! Just leave it alone!<br />
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Alternatives: Some pizza places use healthier ingredients. Homemade pizzas can also be very healthy, as long as you choose wholesome ingredients. Check out this recipe for cauliflower crust pizza!<br />
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3. White Bread<br />
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Bread is generally made from wheat, which contains the protein gluten. For this reason, all wheat-based breads are a bad idea for people who have celiac disease or gluten sensitivity. However, most commercial breads are unhealthy, even for people who do tolerate gluten. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiusJVoD5fCl_Oua9nOf5vPuelBXeO3Wtl1p-RWro1IAlxzU1zQPxAxbodDfTmEdN96rS-F54fjG9wGkRTDp7VbrxFV_T6UdmeCvnTrq1BTY7KRvj3kpiMqBQD9OvH0lGyWRrj64qIBuw/s1600/white+bread.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiusJVoD5fCl_Oua9nOf5vPuelBXeO3Wtl1p-RWro1IAlxzU1zQPxAxbodDfTmEdN96rS-F54fjG9wGkRTDp7VbrxFV_T6UdmeCvnTrq1BTY7KRvj3kpiMqBQD9OvH0lGyWRrj64qIBuw/s1600/white+bread.jpg" /></a>This is because the great majority of them are made from refined wheat, which is low in essential nutrients (empty calories) and leads to rapid spikes in blood sugar.<br />
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Alternatives: For people who can tolerate gluten, ezekiel bread is an excellent choice. Whole grain bread is also definitely better (or “less bad”) than white bread. My personal favorite substitute is a whole wheat or corn tortilla!<br />
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4. Most Fruit Juices<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRK6zSrn8ITJzK3kgnpKT-Z0SPiPdJk6ilEGVQVREhzJHTsGAUXoZNm4hyzVUTKVdlOrLV3KNYxA5qjuYeA9XmiSPfpKea7MjneLXpGRST4Kk2hT1R6Bb5gqyuRDzNWKUO3ffBTxTA2lw/s1600/oranges-with-orange-juice.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRK6zSrn8ITJzK3kgnpKT-Z0SPiPdJk6ilEGVQVREhzJHTsGAUXoZNm4hyzVUTKVdlOrLV3KNYxA5qjuYeA9XmiSPfpKea7MjneLXpGRST4Kk2hT1R6Bb5gqyuRDzNWKUO3ffBTxTA2lw/s1600/oranges-with-orange-juice.jpg" /></a>Fruit juice is often assumed to be healthy, but this is a BIG mistake! Many fruit juices are actually little more than fruit-flavored sugar water. It is true that the juice contains some antioxidants and vitamin C, but this must be weighed against the large amount of liquid sugar. In fact, fruit juice contains just as much sugar as a sugary drink like Coke or Pepsi, and sometimes even more! Who knew?<br />
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Alternatives: There are some fruit juices that have been shown to have health benefits despite the sugar content, such as pomegrenate juice and blueberry juice. However, these should be considered as supplements, not something you drink every day to quench thirst. Drink water instead!<br />
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5. Industrial Vegetable Oils<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixnOnZUPKJk8S3swSiqBoiwalcOzqmrjo4H57G5OtUexdFgk07HgVLzzWEBA-p8xyEQwrOgzErGM6Qw1h6vgH-iSYhJ-UroPSDqpEWHKfffI-cWxEcByukfx0YY1Yb7tIpGIY4T8FcPjI/s1600/production-of-vegetable-oil.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixnOnZUPKJk8S3swSiqBoiwalcOzqmrjo4H57G5OtUexdFgk07HgVLzzWEBA-p8xyEQwrOgzErGM6Qw1h6vgH-iSYhJ-UroPSDqpEWHKfffI-cWxEcByukfx0YY1Yb7tIpGIY4T8FcPjI/s320/production-of-vegetable-oil.jpg" width="320" /></a></div>
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In the last 100 years or so, people have increased their consumption of added fats. However, this is entirely explained by a drastic increase in the consumption of refined vegetable oils, such as soybean oil, corn oil, cottonseed oil and canola oil. These oils are very high in omega-6 fatty acids, which humans never consumed in such large amounts before. Our bodies do not know how to metabolize these trans fats, so we store them inside fat cells. There are many serious concerns with these oils. They are highly sensitive to oxidation and cause increased oxidative stress in the body. They have also been linked to increased risk of cancer.<br />
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Alternatives: Use healthier fats like coconut oil, real butter, extra virgin olive oil or avocado oil instead.<br />
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6. Margarine<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP_yaXjvwzDbVBTvudGLZSDorCztFE7nKy96O1YxGqwmzXY1U03qoIu4SIrF5GEGaLgNZlLkf2__13eAdYkyUUr__eB_S9acZ8ieU3U22k3CvsetGgdvjGcball5LhIfRAPrA8v25bhCg/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP_yaXjvwzDbVBTvudGLZSDorCztFE7nKy96O1YxGqwmzXY1U03qoIu4SIrF5GEGaLgNZlLkf2__13eAdYkyUUr__eB_S9acZ8ieU3U22k3CvsetGgdvjGcball5LhIfRAPrA8v25bhCg/s1600/images.jpg" /></a></div>
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Margarine used to be considered a healthy alternative to butter. Fortunately, most people have now realized that this is far from being true. Margarine is a highly processed pseudo-food that has been engineered to look and taste like butter. It is loaded with artificial ingredients, and is usually made with industrial vegetable oils that have been hydrogenated to make them more solid. This increases their trans fat content significantly. Keep in mind that manufacturers are allowed to label their products with “no trans fat” as long as it contains less than 0.5 grams per serving, which is still a significant amount.<br />
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Alternatives: Use real butter instead, preferably from grass-fed cows.<br />
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7. Pastries, Cookies and Cakes<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnnoS2tUeLiENj91MayMRRoYwPRz3La_mnfNcdlAdz4quWGzSPVKUpduwtQVKi8R446E4IA9U3ysIwfvdkKHdxEMGmPxdcbwjKcCG58wjhLjg313oPOcmS4tmArt6jz9_KLMO6mdV0IYE/s1600/chocolate-chip-cookies.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnnoS2tUeLiENj91MayMRRoYwPRz3La_mnfNcdlAdz4quWGzSPVKUpduwtQVKi8R446E4IA9U3ysIwfvdkKHdxEMGmPxdcbwjKcCG58wjhLjg313oPOcmS4tmArt6jz9_KLMO6mdV0IYE/s1600/chocolate-chip-cookies.jpg" /></a></div>
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Most pastries, cookies and cakes are extremely unhealthy. They are generally made with refined sugar, refined wheat flour and added fats, which are often disturbingly unhealthy fats like shortening (high in trans fats). <br />
These tasty treats are literally some of the worst things that you can put into your body. Almost no essential nutrients, but tons of calories and unhealthy ingredients.<br />
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Alternatives: Treats made with one ingredient whole foods and fruits. Check out these two recipes for healthy alternative and 21 Day Fix approved sweet treats. Fudgy Avocado Brownies and Frozen Blueberry Bites<br />
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8. French Fries and Potato Chips<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCwWHcXtuZBWFbrnaL1W87D28TUWqRr-GFJLjg8f9c3l45wgPL1BBCke3qVDaxqUZ80E506My1dwV15MW-6kK3K8aIZuKce8TTKzT9u8SJrHyzVzsEfTSR8LTjdNi1LfGdK-U0VqffxDI/s1600/download.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCwWHcXtuZBWFbrnaL1W87D28TUWqRr-GFJLjg8f9c3l45wgPL1BBCke3qVDaxqUZ80E506My1dwV15MW-6kK3K8aIZuKce8TTKzT9u8SJrHyzVzsEfTSR8LTjdNi1LfGdK-U0VqffxDI/s1600/download.jpg" /></a></div>
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Whole, white potatoes are actually very healthy for you! <br />
However, the same can NOT be said of the products that are made from them, such as french fries and potato chips. These foods are very high in calories, and it is easy to eat excessive amounts. Several studies link consumption of french fries and potato chips with weight gain. These foods may also contain large amounts of acrylamides, carcinogenic substances that form when potatoes are fried, baked or roasted.<br />
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Alternatives: Potatoes are best consumed boiled, not fried. If you need something crunchy to replace potato chips, try baby carrots or nuts.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgWHjth6aZrgf0wgyvlc4FcvgFcJ9WkjL-iz122OB7KAxPLgcEyh3_irpW1RvWZSVjpXNlZBl4WDSHbRLnxtLGtK4DwLULKzAE5hAoprfofT7qVRD9RoNEtMevUeCpeic3jHeRQtDWzZo/s1600/download+%25281%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgWHjth6aZrgf0wgyvlc4FcvgFcJ9WkjL-iz122OB7KAxPLgcEyh3_irpW1RvWZSVjpXNlZBl4WDSHbRLnxtLGtK4DwLULKzAE5hAoprfofT7qVRD9RoNEtMevUeCpeic3jHeRQtDWzZo/s1600/download+%25281%2529.jpg" /></a>9. Agave nectar<br />
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Agave nectar is a sweetener that is often marketed as healthy. However, agave nectar is not as healthy as some people think. It is a highly refined sweetener that is extremely high in fructose. High amounts of fructose from added sweeteners (not whole fruit) can be absolutely disastrous for health. The truth is, agave is even higher in fructose than other sugars. Whereas table sugar contains 50% fructose, and high fructose corn syrup around 55%, agave nectar is 85% fructose.<br />
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Alternatives: Stevia is a healthy, natural and calorie free sweetener. Honey is also a good choice.<br />
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10. Low-Fat Yogurt<br />
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Yogurt can be incredibly healthy. Unfortunately, most yogurts found in the grocery store are <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsaZEvZjfILMLbqaDEgFyztImu3WJT7WwnJbpZOWyJOHSb4GryGF8BGi0mFcFOb31mJUGr2aNvqhPPKpLSADCRacJYwBmjVvV9MjAKjx_TzgNqB4iO6LoePSHdBUxu1l3d8Ex9iu0sC8U/s1600/yogurt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsaZEvZjfILMLbqaDEgFyztImu3WJT7WwnJbpZOWyJOHSb4GryGF8BGi0mFcFOb31mJUGr2aNvqhPPKpLSADCRacJYwBmjVvV9MjAKjx_TzgNqB4iO6LoePSHdBUxu1l3d8Ex9iu0sC8U/s1600/yogurt.jpg" /></a>extremely bad for you. They are frequently low in fat, but loaded with sugar to make up for the lack of taste that the fats provided. <br />
Put simply, the yogurt has had the healthy, natural dairy fats removed, only to be replaced with something much, much worse. Additionally, many yogurts don’t actually contain probiotic bacteria, as generally believed. They have often been pasteurized after fermentation, which kills all the bacteria.<br />
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Alternatives: Choose regular, full-fat yogurt that contains live or active cultures (probiotics). If you can get your hands on it, choose yogurt from grass-fed cows. Greek yogurt is a great choice too because you get more bang for your "calorie" due to the higher protein content in Greek yogurt.<br />
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11. Low-Carb Junk Foods<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAtUlRZVxC9imBpgGBGJHYpkrjdvUBIiLZmFFoLdpHCh8gpxShNxlEJNPRZ5IGVYJCIpdecyfrUYkh59PNHh2m7H2cCgN_8WoeAOgFvHt1qw7c7yXjDw9m35484V5rzhgabTBnKQ_iZ-g/s1600/atkins-bar.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAtUlRZVxC9imBpgGBGJHYpkrjdvUBIiLZmFFoLdpHCh8gpxShNxlEJNPRZ5IGVYJCIpdecyfrUYkh59PNHh2m7H2cCgN_8WoeAOgFvHt1qw7c7yXjDw9m35484V5rzhgabTBnKQ_iZ-g/s1600/atkins-bar.jpg" /></a>Low-carb diets are very popular these days, and have been for several decades. There are plenty of real foods that you can eat on a low-carb diet, most of which are very healthy. However, this is not true of processed low-carb replacement products, such as low-carb candy bars and meal replacements. These are generally highly processed foods that contain very little actual nutrition, just a bunch of artificial ingredients mixed together and then sold as food.<br />
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Alternatives: If you’re on a low-carb diet, eat foods that are naturally low in carbs. Remember, Low-carb junk food is still junk food.<br />
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12. Processed Meat<br />
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Even though unprocessed meat can be healthy and nutritious, the same is NOT true for processed meats. <br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtPiYWoKulaO_DuCqAE3GC1WMqSl7QjZ7zsN0D9vBT3xDlkF8yHcur7WBdMKREF1MPZsIn6-ZRgjMHZsnWPDzU-_ID-L1ZuW4Ia8EzchFtr4AVbKenlkKtepFIfG2-GaI9ukayyXIi2JY/s1600/sausages.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtPiYWoKulaO_DuCqAE3GC1WMqSl7QjZ7zsN0D9vBT3xDlkF8yHcur7WBdMKREF1MPZsIn6-ZRgjMHZsnWPDzU-_ID-L1ZuW4Ia8EzchFtr4AVbKenlkKtepFIfG2-GaI9ukayyXIi2JY/s1600/sausages.jpg" /></a>Studies show that people who eat processed meats have a higher risk of many serious diseases, including colon cancer, type 2 diabetes and heart disease. Most of these studies are observational in nature, so they can not prove that the processed meat caused the diseases. <br />
However, the statistical link is strong and consistent among studies, so I do believe there is something to it.<br />
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Alternatives: If you want to eat bacon, sausages, pepperoni and other “processed” meats, then choose wisely and try to buy them locally from sellers who don’t add a lot of unhealthy ingredients. Quality counts.<br />
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13. Processed Cheese<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidc-oXda_fhTjSEXeSH5S4imH4XagBo-tJTwS9mR8pZi8Edray005bX5BPlFoU9plqtqV3nw_eiT5ptMqvGvDxrE4cqDLsqsfpBQhulNkh_0sfhOcaVBZfPEud-A0RDQGX1fvXIVakbi4/s1600/processed-cheese.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidc-oXda_fhTjSEXeSH5S4imH4XagBo-tJTwS9mR8pZi8Edray005bX5BPlFoU9plqtqV3nw_eiT5ptMqvGvDxrE4cqDLsqsfpBQhulNkh_0sfhOcaVBZfPEud-A0RDQGX1fvXIVakbi4/s1600/processed-cheese.jpg" /></a>Regular cheese is healthy. It is loaded with nutrients, and a single slice of cheese contains all the same nutrients as an entire glass of milk. However, processed cheese products are nothing like regular cheese. They are mostly made with filler ingredients that are combined and engineered to have a similar look and texture as cheese.<br />
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Cheese is healthy, but processed cheese is not. Read labels, and make sure that the cheese you’re eating is actually cheese.<br />
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Alternatives: Eat real cheese instead!<br />
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14. Most Fast Food Meals<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk4v-S_jPRAMnqDkG5-gn28Ve2QcatravB8V0U4ilrGeSkSDMH3Yx0TVZhshPB2IqAbGWalXk_NYq7BX_DNJMe8NO8s1QlBH6ujKOFWgfQxeugrnJcQlrTeZ-h1j0ktYOkQUlPCQVogpg/s1600/download+%25282%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk4v-S_jPRAMnqDkG5-gn28Ve2QcatravB8V0U4ilrGeSkSDMH3Yx0TVZhshPB2IqAbGWalXk_NYq7BX_DNJMe8NO8s1QlBH6ujKOFWgfQxeugrnJcQlrTeZ-h1j0ktYOkQUlPCQVogpg/s1600/download+%25282%2529.jpg" /></a></div>
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Generally speaking, “fast food” chains serve only junk foods. The majority of the food they offer is mass-produced, highly engineered junk food with very little nutritional value. These places are often very cheap, but keep in mind that junk food costs you twice. For every penny you save there, chances are that it’s going to cost you many times more in the future. Poor health is expensive.<br />
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Alternatives: Fortunately, all sorts of healthy fast food places have started to appear. Chipotle is one great example. Additionally, even McDonald's now has a healthy salad option. Be smart when you order! <br />
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15. High-Calorie “Coffee” Drinks<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgao4KJRhgHnCqXwwc6KUTCAcUmoH1YbG-zCT3Oyp32I9YXG-Qx8KCSspEo8BDR_hw5MKreqxNtZpG3_0yXsaEzHOiP4j7APbizJoehyphenhyphenKFXTggwqLBqgZ0g-GEaH6eZHiJ5xn2KGx5IMXw/s1600/frappuccino.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgao4KJRhgHnCqXwwc6KUTCAcUmoH1YbG-zCT3Oyp32I9YXG-Qx8KCSspEo8BDR_hw5MKreqxNtZpG3_0yXsaEzHOiP4j7APbizJoehyphenhyphenKFXTggwqLBqgZ0g-GEaH6eZHiJ5xn2KGx5IMXw/s1600/frappuccino.jpg" /></a>Coffee has been unfairly demonized. It is actually very healthy, and loaded with antioxidants. Studies also show that coffee drinkers have a lower risk of serious diseases, like type 2 diabetes and Parkinson’s. Unfortunately, stuff is sometimes added to coffee that turns this wonderful beverage into harmful sludge. If your “coffee” has a ton of artificial creamer and sugar, then it is NOT good for you. <br />
It is loaded with liquid, empty calories, and will be just as unhealthy as any other sugar-sweetened beverage.<br />
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Alternatives: Drink plain coffee instead. Black is best, but small amounts of heavy cream or full-fat milk are fine as well. Best option is to sweeten with Stevia and use unsweetened almond or coconut milk as a substitute for creamer. Due to the very low calorie count, unsweetened almond milk is actually considered a freebie on the 21 Day Fix meal plan!<br />
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16. Anything That is High in Sugar, Refined Grains and Vegetable Oils<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN9Gvu_AQSkD9O0lt0QgEJqr8Rqxvyr93VqbuaRxHBC3eHyr5phOujXJ3m-cdFtbKM6g1o4JIkesuD7fHjanuVRW0QIrYnmqjhp3SW4krIpNEbThGlRxUwwy-qvNk7j9y2-rJOp-4sxq0/s1600/woman-inspecting-label-with-magnifying-glass-199x300.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN9Gvu_AQSkD9O0lt0QgEJqr8Rqxvyr93VqbuaRxHBC3eHyr5phOujXJ3m-cdFtbKM6g1o4JIkesuD7fHjanuVRW0QIrYnmqjhp3SW4krIpNEbThGlRxUwwy-qvNk7j9y2-rJOp-4sxq0/s1600/woman-inspecting-label-with-magnifying-glass-199x300.jpg" /></a>One of the most important things you can do to eat healthier, is to read labels. It is important to avoid (or at least minimize) foods that contain:<br />
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Added sugar (and high fructose corn syrup).<br />
Refined grains like white flour.<br />
Industrial vegetable oils.<br />
Artificial trans fats.<br />
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These are some of the unhealthiest (and most common) ingredients in the modern diet. The importance of reading labels can not be overstated, and this applies to all foods, even so-called health foods. This is going to apply to most common condiments and sauces like ketchup, barbeque sauce, spaghetti sauce, etc. <br />
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Alternatives: Eat whole, one-ingredient, clean foods. Pay attention to the label and it is much easier these days to find a healthy option in the grocery aisle for many of these condiments.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTP1n82ebVAGfKGM160Zangel8HZHNLZecFUJFVpfY32i1j28Z0FYLdOiYXKg5gFP6EhC1HSOeLesXxS23aeAXNe4riBj5MKiD6T1RFN1cxD-YygJY1zC2yR1u3hREYXLDx6aKy58Qrr4/s1600/real-food-does-not-come-with-a-label-1a9g8gt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTP1n82ebVAGfKGM160Zangel8HZHNLZecFUJFVpfY32i1j28Z0FYLdOiYXKg5gFP6EhC1HSOeLesXxS23aeAXNe4riBj5MKiD6T1RFN1cxD-YygJY1zC2yR1u3hREYXLDx6aKy58Qrr4/s1600/real-food-does-not-come-with-a-label-1a9g8gt.jpg" /></a><br />
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17. Most Highly Processed Foods<br />
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By far the simplest way to eat healthy and lose weight, is to avoid processed foods as much as possible. Put simply, if it looks like it was made in a factory, then it’s probably bad for you. We will learn more about this when we talk about the principles of clean eating tomorrow.<br />
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A good rule to remember, is that real food doesn’t need an ingredients list, because real food IS the ingredient.Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com1tag:blogger.com,1999:blog-603875582797961917.post-33507266364671402082016-05-15T15:51:00.000-07:002016-05-23T08:58:23.854-07:00What is HIIT??<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">What is HIIT??</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbxoG7A-xWhYk5_Sw8Su_ojkriilubqCDXywWSSHi6wiM34ZeISByqWqgA_w_pmz0lYhAgwNK6ERqLKQ9A9zaCTVCnp1e87lQqrU8v_Vgf5cdVWNoVBmlfjiJrISeU-j24IveWbLtSCs/s1600/HIIT+the+spot.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbxoG7A-xWhYk5_Sw8Su_ojkriilubqCDXywWSSHi6wiM34ZeISByqWqgA_w_pmz0lYhAgwNK6ERqLKQ9A9zaCTVCnp1e87lQqrU8v_Vgf5cdVWNoVBmlfjiJrISeU-j24IveWbLtSCs/s400/HIIT+the+spot.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">What exactly is HIIT? What is the all the hype? HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.</span></div>
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<span style="font-family: "verdana" , sans-serif;">HIIT training can easily be modified for people of all fitness levels and special conditions, such as being overweight and diabetes. HIIT workouts can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical cross-training, and in many group exercise classes. HIIT workouts provide similar fitness benefits as continuous endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OlSANLuRWdTNx1OUdJT_JD97CSFNVUiRIJsYSHZCh9IHNNYN0lUJFqEJ5HdYKCBHZ0p1E-fsSOj8e48HU5hRPhiBpmosJ61JfDeQiF7n-ndBx-5HEIuFDfdE4j6RZ9MlynieY690-4o/s1600/Breathless.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OlSANLuRWdTNx1OUdJT_JD97CSFNVUiRIJsYSHZCh9IHNNYN0lUJFqEJ5HdYKCBHZ0p1E-fsSOj8e48HU5hRPhiBpmosJ61JfDeQiF7n-ndBx-5HEIuFDfdE4j6RZ9MlynieY690-4o/s320/Breathless.jpg" width="235" /></a></span></div>
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<span style="font-family: "verdana" , sans-serif;">Why is it so important to push yourself until you are breathless?? What is the After Burn?? One of the greatest advantages of HIIT workouts is experiencing the "After Burn". A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. This afterburn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts. Not only will you burn fat during your workout, but you will continue to burn fat throughout the rest of the day through EPOC (excess post-exercise oxygen consumption).</span></div>
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<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyZ_Q4V1skRVFGLeHyiyRvktGRuo8fXGxlP2r3U72MkZambYynsU87MizR-vjbm5XY46R5MnUOBPNkOg3ms3_r60jVUZR2w8A09blfor-nZiYrNVV6aOXhKdZ6j18tzyIQ6F5iy1E_L2Q/s1600/13087897_1103437763033113_1428186984903271030_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgyZ_Q4V1skRVFGLeHyiyRvktGRuo8fXGxlP2r3U72MkZambYynsU87MizR-vjbm5XY46R5MnUOBPNkOg3ms3_r60jVUZR2w8A09blfor-nZiYrNVV6aOXhKdZ6j18tzyIQ6F5iy1E_L2Q/s1600/13087897_1103437763033113_1428186984903271030_n.jpg" /></a></span><br />
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<span style="font-family: "verdana" , sans-serif;">EPOC is the measurable increased rate of oxygen intake following strenuous activity intended to erase the body’s oxygen debt. In order to erase the body’s oxygen debt, fatty acids are released and used as fuel for recovery. This all happens in the time after a workout is complete. You will not receive this great benefit simply doing low intensity exercise. You need to be working out in your anaerobic zone at maximal heart rates to really see that added fat loss effect.</span></div>
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<span style="font-family: "verdana" , sans-serif;">This EPOC has been shown to last for over 24 hours. </span></div>
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<span style="font-family: "verdana" , sans-serif;">This after burn is what causes your body to continue to burn fat for up to 24 hours after you are finished with the workout! I don't know about you.... but, I think that is GREAT!! That is the scientific explanation of why it is so important that you go breathless during the short HIIT interval! So, make sure you push yourself out of your comfort zone for 45 seconds, become breathless, and BOOM!!! Burn fat for the next 24 hours!!!</span></div>
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HIIT increases your metabolism! Combing high intensity with interval training results in EPOC, which speeds your metabolic rate and translates into a metabolism boost for up to 48 hours after a complete HIIT routine! This means you’ll still be burning fat even after you’ve left the gym!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdXlHQ-QXL8fk9wYl9XMHOUGkuFJwy56U6ZgXhjqoZI3KoAbnLOykevbmrUPQILhRjXtwESIcaEPcO50kGhf6mhZkOj8ay2vEfarGAVGyn2yw6bIgQguoU5bmBEQs1hEMXn06OCJ3eB5g/s1600/Heart+health.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdXlHQ-QXL8fk9wYl9XMHOUGkuFJwy56U6ZgXhjqoZI3KoAbnLOykevbmrUPQILhRjXtwESIcaEPcO50kGhf6mhZkOj8ay2vEfarGAVGyn2yw6bIgQguoU5bmBEQs1hEMXn06OCJ3eB5g/s320/Heart+health.jpg" width="320" /></a><br />
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Another great advantage of HIIT is that it is good for heart health! They say that extreme training helps build extreme results. It’s hard for most people to push themselves to an anaerobic zone where you become breathless and can feel your heart pounding faster and faster. With interval training, it’s easier to push yourself to that intense level because of the rest interval that comes right after you reach that point. Exercising and training this way really strengthens and trains the heart muscle. This helps keep a healthy heart and helps blood flow effectively throughout your whole body. This is why many professional athletes incorporate HIIT training into their routines.<br />
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HIIT me with your best shot!! Did you know that there are also some hormonal benefits to HIIT? HIIT is one of several ways to boost both testosterone and growth hormone levels. Since these hormones are highly responsible for muscle gain and fat loss, you should be doing all you can to keep these levels high!</div>
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Because we all want to lose fat and not muscle, right?? Steady cardio is often associated with losing muscle. HIIT workouts, however, combine weight training (the weight being your body) and effectively allows dieters to preserve their muscle gain while still shedding weight. Another fantastic benefit of HIIT!!</div>
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I don't know about you... But the fact that I can save time AND experience these great benefits is just a Win/Win to me!! So, I say keep HIITing me with your best shot!<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiinZNHCqloKhWnLvrxgwA6RjBEtBvwPfjdFPfaruGBLQRPLdJ0P1tnlXuwihzbK4cjjJmS6MrIhYletlvPCAZibWh8UwmzNdg9BXQ6GK97koVdBkTLvYXmnFD0tbScJtv4IHE1tD0DH7I/s1600/You+NEED+HIIT.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiinZNHCqloKhWnLvrxgwA6RjBEtBvwPfjdFPfaruGBLQRPLdJ0P1tnlXuwihzbK4cjjJmS6MrIhYletlvPCAZibWh8UwmzNdg9BXQ6GK97koVdBkTLvYXmnFD0tbScJtv4IHE1tD0DH7I/s400/You+NEED+HIIT.jpg" width="223" /></a><br />
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Who is great candidate to try HIIT training? Anyone who says that they don't have time to work out! That's right... I am talking to all of you busy moms out there who say that you just can't find the time to work out and juggle it all! Well, HIIT to the rescue!! You can find 10 minutes a day, right? All you need is 10 minutes if you use those 10 minutes effectively with HIIT principles!</div>
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Another great benefit is that there is no equipment necessary! HIIT workouts are extremely cost efficient because you need zero equipment! All you need is a little open space. HIIT workouts utilize your own body weight, so any workout that gets your heart rate up quickly such as plyometrics, high knees and jumping jacks can be implemented into a HIIT workout. In fact, weights can actually make sometimes make the workout less effective because your main focus in HIIT is getting your heart rate up rather than toning a particular muscle group. <br />
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Would you like a couple of examples of some easy and fast HIIT workouts?? Ok... you asked for it! Here you go!</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/MkgQSpJynNY/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/MkgQSpJynNY?feature=player_embedded" width="320"></iframe></div>
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5 minute Total Body HIIT workout</div>
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzBzLTpBspaa3AjPRXSArFuKtXnpkZpOmrbHu04DCpseMIwntcmCCL_1WyQcl3un8_3ugahtg-p5eOCZc7GSA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Quick HIIT workout inspired by Insanity:</div>
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<li>Run in place for 8 counts alternating with 4 hook punches up high, then 4 hook punches down low in squat position (do this for 45 sec with no rest)</li>
<li>Rest 20 sec</li>
<li>High knees with a twist (45 sec with no rest)</li>
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<li>High low punches with a jump (45 sec with no rest)</li>
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<li>Floor switch kicks (45 sec with no rest)</li>
<li>Repeat TWO times!! You got this!!</li>
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<b>Want to join my next 5 day FREE health and fitness challenge??</b></div>
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pRqyI8zxY0JRnlgdsGrOWw-eJ25ujdLUK2qWqsSlaRk/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com2tag:blogger.com,1999:blog-603875582797961917.post-30621906281559755922016-05-15T13:05:00.000-07:002016-05-23T08:54:06.577-07:00Cauliflower Crust Pizza<h2 style="clear: both; text-align: center;">
<span style="font-family: "verdana" , sans-serif;">How to Make Cauliflower Crust Pizza</span></h2>
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**This is a 1 minute HOW TO video**<br />
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<span style="font-family: "verdana" , sans-serif;">I was so amazed by how tasty this pizza crust turned out to be!! It was crispy and delicious... I really felt like I was cheating! I highly recommend that you try this one! My kids even enjoyed it too!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Above is a HOW TO Video for you to watch and you can find the recipe below.</span></div>
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<span style="font-family: "verdana" , sans-serif;">Ingredients for Crust Only: </span></div>
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<span style="font-family: "verdana" , sans-serif;">1 head of fresh cauliflower</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 cup mozzarella cheese</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tablespoon minced garlic</span></div>
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<span style="font-family: "verdana" , sans-serif;">2 tbsp grated parmasan cheese</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tsp sea salt</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVjbBwPkZzN_osh7nhZSOI5xYvCt1jsbQZnDHRDQM2G44Gef7_zRRMcjHwlB7aoDhbUa3xPFej57HY8Qvnp7hP7c0adVZCT5CDH3dcfmfRdHWlHUG80C41EU6vFKKgIIYS9A72bM9DZN0/s1600/cauliflower.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="303" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVjbBwPkZzN_osh7nhZSOI5xYvCt1jsbQZnDHRDQM2G44Gef7_zRRMcjHwlB7aoDhbUa3xPFej57HY8Qvnp7hP7c0adVZCT5CDH3dcfmfRdHWlHUG80C41EU6vFKKgIIYS9A72bM9DZN0/s320/cauliflower.jpg" width="320" /></a><span style="font-family: "verdana" , sans-serif;">1 tsp black pepper</span></div>
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<span style="font-family: "verdana" , sans-serif;">Cut up your cauliflower into bite sized pieces. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Steam the cauliflower in the microwave for about 5 mins and drain the water. It is very important to get as much water off of the cauliflower as you can. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Add the eggs, mozzarella and parmasan cheeses, sea salt, garlic, and black pepper and blend.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Spread the mixture onto a pizza pan and bake in the oven at 400 degrees for about 20 mins.</span></div>
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<span style="font-family: "verdana" , sans-serif;">While the crust is baking, go ahead and fry up your turkey bacon!</span></div>
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<span style="font-family: "verdana" , sans-serif;">After the crust comes out of the oven, top with pizza sauce and your favorite HEALTHY toppings. I used fresh tomatoes, mushrooms, and summer squash. Oh, and of course turkey bacon! </span></div>
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<span style="font-family: "verdana" , sans-serif;">Bake the pizza with the toppings on it for another 15 minutes at 400 degrees! Voila! Done... and so easy!! ENJOY!!</span></div>
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<span style="font-family: "verdana" , sans-serif;">This dish is perfect to make for meal prep Sunday and eat for the rest of the week! That is what I like to do!!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnfnl-hQPxtqyNMWtNrx0_gxV00iJyTar930Mu5rI9n01yCinmCrMMYGj0X0_jWTzqO_MDThuiJhyzX4Q2eg_EWl3FZnogOuuhxmviryhsLu0Mv5Zh1T4cYJCGAYPvlDQ2RUp-9VBoTw/s1600/meal+prep+sunday+with+cauliflower+crust+pizza.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQnfnl-hQPxtqyNMWtNrx0_gxV00iJyTar930Mu5rI9n01yCinmCrMMYGj0X0_jWTzqO_MDThuiJhyzX4Q2eg_EWl3FZnogOuuhxmviryhsLu0Mv5Zh1T4cYJCGAYPvlDQ2RUp-9VBoTw/s320/meal+prep+sunday+with+cauliflower+crust+pizza.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Meal Prep Sunday</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Would you like to join my next FREE healthy eating and fitness challenge?? Just fill out the below form and let's get started!</b></span><br />
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pRqyI8zxY0JRnlgdsGrOWw-eJ25ujdLUK2qWqsSlaRk/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-1929660517871511822016-05-01T14:33:00.004-07:002016-05-23T08:54:37.352-07:00Baked Asparagus "Fries"<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Baked Asparagus "Fries"</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3mPb6NXFIn4t-hbNSxzTdXQpRfu64TRVMsH5JYTEF2WG7T9bfHZuj6EuGaaRV3LKVJJIjPhyphenhyphenCusqzWf4twG6tVYIBMrTydv5jYwAT-1CnrkeFOsBJJIvJ8EDkwaRCc3d3uyseYkLmgBA/s1600/asparagus_fries_6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3mPb6NXFIn4t-hbNSxzTdXQpRfu64TRVMsH5JYTEF2WG7T9bfHZuj6EuGaaRV3LKVJJIjPhyphenhyphenCusqzWf4twG6tVYIBMrTydv5jYwAT-1CnrkeFOsBJJIvJ8EDkwaRCc3d3uyseYkLmgBA/s400/asparagus_fries_6.jpg" width="312" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">These are absolutely </span><span style="font-family: "verdana" , sans-serif;">amazing and definitely a must try recipe!! Enjoy!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Instructions: </span></div>
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<span style="font-family: "verdana" , sans-serif;">1. Preheat your oven to 425°F. Dredge the asparagus in the flour.</span></div>
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<span style="font-family: "verdana" , sans-serif;">2. Dip the dredged asparagus in the beaten egg. </span></div>
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<span style="font-family: "verdana" , sans-serif;">3. Coat the asparagus with a mixture of the panko breadcrumbs, Parmesan, salt, and pepper. </span></div>
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<span style="font-family: "verdana" , sans-serif;">4. Transfer to a wire rack set on a baking sheet.</span></div>
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<span style="font-family: "verdana" , sans-serif;">5. Bake until golden brown, about 7 to 13 minutes. Serve immediately.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Would you like to join my next FREE healthy eating fitness challenge?? Just fill out the below form and let's get started!!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Healthy Ranch Dressing -- 21 Day Fix Approved!</span></h2>
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<span style="font-family: "verdana" , sans-serif;">I just LOVE ranch dressing, so I really had to figure out a way that I could eat it on the 21 Day Fix meal plan! I love to dip almost anything and everything in ranch and it is by far the most superior salad dressing in existence! So, I had my work cut out for me to find a tasty and healthy alternative to Ranch dressing that was Fix Approved. Well, look no further because here it is....</span></div>
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<span style="font-family: "verdana" , sans-serif;">Simple and Easy.....</span></div>
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<span style="font-family: "verdana" , sans-serif;">1/3 cup non fat plain Greek yogurt</span></div>
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<span style="font-family: "verdana" , sans-serif;">1/3 cup lowfat buttermilk</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tbsp ranch seasoning</span></div>
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<span style="font-family: "verdana" , sans-serif;">Now, it really doesn't get much simpler than that, now does it??</span></div>
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<span style="font-family: "verdana" , sans-serif;">I like to make my own ranch seasoning, but you can use any store bought brand. In the spirit of eating clean, I do make my own. I do oftentimes quadruple the below recipe to make a larger batch and I store it in old spice bottles that have been emptied. Here is my recipe for the seasoning:</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tsp garlic powder</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tsp onion powder</span></div>
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<span style="font-family: "verdana" , sans-serif;">1 tsp sea salt</span></div>
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<span style="font-family: "verdana" , sans-serif;">1/2 tsp black pepper</span></div>
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<span style="font-family: "verdana" , sans-serif;">1/2 tsp parsley</span></div>
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<span style="font-family: "verdana" , sans-serif;">1/2 tsp dill</span></div>
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<span style="font-family: "verdana" , sans-serif;">That's it! That is all there is to it!! Now.... Go forth and dip!!! Enjoy!!</span></div>
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<b><span style="font-family: "verdana" , sans-serif;">What is Clean Eating?</span></b></h2>
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<span style="font-family: "verdana" , sans-serif;"><b>What does clean eating really mean??</b></span></div>
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<span style="font-family: "verdana" , sans-serif;">The phrase “clean eating” has been rising in popularity these days. It’s such a vague phrase, so what does it really mean?</span></div>
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<span style="font-family: "verdana" , sans-serif;">Let's talk first about what it is NOT......It is not a defined diet– there are many ways to interpret “clean eating”. Clean eating is not necessarily a diet for weight loss, although it can have those effects. Clean eating is not about your food being dirty. It’s about avoiding the processed foods with a million ingredients. </span></div>
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<span style="font-family: "verdana" , sans-serif;">Here’s my short and sweet definition:</span></div>
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<i>Clean eating: eating the healthiest options in the food groups, like fresh vegetables, fruit, dairy, whole grains and lean proteins, and avoiding processed junk food and fast food.</i></div>
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So basically, clean eating is healthy, fresh, well-rounded meals. This is definitely a trend I can get behind! You don’t have to be a vegetarian to eat clean, and you don’t have to cook fancy meals or go on a cleanse. The easiest way to eat clean is to shop the perimeter of your grocery store.</div>
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Below are some tips for shopping each section.</div>
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<b>Fresh Fruit & Veggies:</b> Anything in this section is basically a free-for-all. Load up on anything and everything that you like. Kale, spinach, sweet potatoes, oranges and berries are delicious, nutrition-packed options.</div>
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<b>Deli:</b> Here’s where label reading will come into play. Look for meats that are nitrate-free, and lower in sodium. Buy straight from the deli rather than purchasing the pre-packaged deli meats. Try to buy cheeses with less than 150mg of sodium per serving.</div>
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<b>Meat/Poultry/Seafood: </b>Aim for grass-fed and pasture raised meats. Those without these labels were probably raised in filthy environments. It’s more expensive, but cutting down on your meat consumption can help the environment and your waistline. </div>
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<b>Dairy/Eggs:</b> Choose cage-free eggs and low-fat dairy products like milk, low-sodium cottage cheese, and light sour cream. *I like Egglands Best for eggs.</div>
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Frozen Fruit & Veggies: Make sure you’re choosing those without added sodium or sauces. </div>
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<b>Fresh Breads:</b> Check the labels and try to find those with less than 150mg of sodium per serving. Look for whole grain bread.</div>
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<b>Center Aisles:</b> Go in for the toilet paper and then GET OUT! Just kidding… you can stay in the middle for a little longer, for items such as low-sodium canned beans, canned tomatoes, plain pasta and rice, nuts and seeds, nut butters, high fiber/protein cereal, and of course any cleaning or household products you may need. </div>
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<b>So how can you start eating clean?</b></div>
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First, reading labels is KEY!! Check out the ingredient lists for everything with a label. Look at sodium, sugar, and how many ingredients the product has. Does it have a long list of ingredients with unrecognizable names? <b>If foods have more than FIVE items on their ingredient list, they’re probably not clean</b>.</div>
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Second, PLAN! I cannot stress how important meal planning is to a healthy diet. It will make such a huge difference. If you don’t know what you’re eating for dinner, and it’s already 4:00pm, what are you more likely to do? Scramble together a meal at home, or just pick up food on the way home? </div>
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<b>Do you eat clean? What are some of your favorite clean eating recipes? </b>Please feel free to leave comments and let’s help each other!</div>
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Most of all, <b>please remember the 80/20 Rule!!</b> What is the 80/20 Rule you ask?? The 80/20 principle is no diet — it's a lifestyle change that can lead to sustainable weight loss. Folks who have suffered on rigid, limiting diets in the past find that this new rule teaches them about balance and moderation, a concept that does not exist with fad diets. The breakdown is simple: 80 percent of the time you focus on eating clean, good-for-you foods, and 20 percent of the time you have the freedom to indulge as you please. Don't be concerned about the math, but it's simple: if you eat three square meals a day, three of those meals every week are your 20 percent cheat meals; if you eat five small meals a day, then seven of those meals could be up for grabs as a cheat meal. The point is build a lifestyle change that you can stick to and live with for the long haul!! </div>
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Because think about it.... You can't be 100% ALL of the time, but you can be 80% ALL of the time!! Right??<br />
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<br /><b>Would you like to learn more about Shakeology?? (Shakeology is the healthiest meal of the day and is the ultimate in CLEAN EATING!!)</b></span></div>
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pRqyI8zxY0JRnlgdsGrOWw-eJ25ujdLUK2qWqsSlaRk/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-29791851863399667922016-04-01T11:29:00.001-07:002016-05-23T08:59:06.253-07:00Ten Tips for Eating Out<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Ten Tips For Eating Out</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjJgyH9DlmxpBWmLi-d9Z52FIdO-28trdsCQlbH53Atm-WNDHVEQCunyno8flWgNz5H_heV7YILTcgnOZFKZ3FsFfVQRmfa2hKD79GeNw7FJAf8qB_ENBWRoqaonhSoEqFLMlxZhegNd4/s1600/SHK_Wk6_Day1_image.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjJgyH9DlmxpBWmLi-d9Z52FIdO-28trdsCQlbH53Atm-WNDHVEQCunyno8flWgNz5H_heV7YILTcgnOZFKZ3FsFfVQRmfa2hKD79GeNw7FJAf8qB_ENBWRoqaonhSoEqFLMlxZhegNd4/s400/SHK_Wk6_Day1_image.png" width="375" /></a></div>
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<span style="font-family: "verdana" , sans-serif;"><b>The decision is yours!!</b></span></div>
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<span style="font-family: "verdana" , sans-serif;">1. <b>Plan ahead!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Check out the menu ahead of time to plan your healthy choice. Chain restaurants often have nutrition information on their websites, which can further guide your decision. This is a<b> critical </b>step!!</span><br />
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<span style="font-family: "verdana" , sans-serif;">2. <b>Make your own rules!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Choose your dining-out rules and then STICK TO THEM!! Some common rules include: deciding to review only certain sections of a menu, choosing only non-fried foods, refusing the bread basket, leaving 1/3 of your food on your plate or eating dessert only when shared by the family. Be creative with this and make rules that you can live with!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtwUPGLYPiEwoegIQmJzGdHYb-26cDiDXFnq9GxGmygEmlw7e0ueFOavIABzgHQLn5OHueIhEBZQGIZdk4D0MCOgrkXsctNOpmm9dINlMQB4Q0-Isge0FY_Nv5MwmGoQyCLDqREJaEi4E/s1600/G2+Upload+2-16+1860.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtwUPGLYPiEwoegIQmJzGdHYb-26cDiDXFnq9GxGmygEmlw7e0ueFOavIABzgHQLn5OHueIhEBZQGIZdk4D0MCOgrkXsctNOpmm9dINlMQB4Q0-Isge0FY_Nv5MwmGoQyCLDqREJaEi4E/s320/G2+Upload+2-16+1860.jpg" width="231" /></a><span style="font-family: "verdana" , sans-serif;">3. <b>Review the menu!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Look for menu items that are steamed, broiled, grilled, stir-fried (with broth or water), roasted or poached while avoiding foods that are described as buttery or buttered; crispy, sautéed, fried or pan-fried; and creamed, scalloped or au gratin.</span><br />
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<span style="font-family: "verdana" , sans-serif;">4. <b>Order it “dry”</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Request foods prepared “dry” or without oil/butter. A food may be prepared in a healthful manner and yet have plenty of “hidden” fats added which rack up the calories. Broth, lemon, wine, herbs, spices and salsa can provide plenty of flavor without concentrated fat calories and can be ordered on the side or requested.</span><br />
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<span style="font-family: "verdana" , sans-serif;">5. <b>Make substitutions and skip the bread basket!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Substitute a vegetable, side salad or fruit cup for a potato, pasta or rice. This one substitution can save you a couple of hundred calories!! </span><br />
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<span style="font-family: "verdana" , sans-serif;">6. <b>Be careful at the salad bar!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Although salad bars sound healthy....steer clear of cheeses, creamy potato/macaroni salads, bacon bits, croutons and sweetened dried fruits while choosing a plethora of vegetables with some lean protein such as chicken, egg or beans, which will also help fill you up!</span><br />
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<span style="font-family: "verdana" , sans-serif;">7. <b>Watch the dressing!</b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;">Opt for fat-free or “light” salad dressings. For extra wellness points, ditch the dressing altogether and use balsamic vinegar or fresh lemon juice on your salad...Or ask for oil/vinegar.</span><br />
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<span style="font-family: "verdana" , sans-serif;">8. <b>Take it with you!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">When your food arrives at the table...immediately ask for a to-go container. Pack up a portion of your meal, close the lid and enjoy the rest of your meal another day. Better yet, request that half your meal be packaged in the kitchen prior to it being served.</span><br />
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<span style="font-family: "verdana" , sans-serif;">9. <b>Savor it!</b></span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;">Eat slowly and mindfully, savoring each bite and stopping when satisfied. Your feeling of fullness will increase over the next half hour after eating. Have a healthy snack planned in a couple of hours so you do not feel the need to overeat in order to carry you to the next meal.</span><br />
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<span style="font-family: "verdana" , sans-serif;">10. <b>Avoid sugary soda and sweet tea!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">You really do not want to drink your calories... you want to EAT your calories, so don't waste them on sugary drinks!! Choose sugar-free beverages such as water with lemon or a cup of coffee. Soda calories add up quickly, especially when refilled automatically.</span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;"><b>Would you like to join my next FREE healthy eating fitness challenge? Just fill out the below form and let's get started!!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Fix Approved Roasted Chick Peas</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPcBKjY1KNf4vqGargN-noYj0B16x9D0oW3kn5LOu6BFz1CSSJRaYQmlAPn4DB7mvzRWXrxss94b2vri2cZZoFr_GVeclsJZxA7Q8yCIv6MVQN-iiZRQ40wfxe-0d3rJTU_6gzFo5CQBE/s1600/chick+peas+best+pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="398" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPcBKjY1KNf4vqGargN-noYj0B16x9D0oW3kn5LOu6BFz1CSSJRaYQmlAPn4DB7mvzRWXrxss94b2vri2cZZoFr_GVeclsJZxA7Q8yCIv6MVQN-iiZRQ40wfxe-0d3rJTU_6gzFo5CQBE/s400/chick+peas+best+pic.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">One of my biggest struggles is my constant need to snack!! Whether it be sitting at my desk or at night on the couch watching TV... all I want to do is snack and snack and snack some more!! </span><span style="font-family: "verdana" , sans-serif;">Needless to say, I am always on the lookout for sweet and salty snacks that will actually taste like a snack (I’m looking at you veggies). That is why these roasted chickpeas are PERFECT! This one lets you actually feel like you are really indulging in a delicious snack!! Really satisfies the urge for popcorn and chips!! They have everything you want in a recipe:</span></div>
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<li>cheap</li>
<li>easy</li>
<li>fast</li>
<li>scrumptious</li>
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<span style="font-family: "verdana" , sans-serif;">These are best made with cooked chickpeas, but can also be made with canned (I actually used canned in these pictures). If you are going to use canned chick peas, please make sure you get a brand with no added sodium. Cooked chickpeas do actually have more nutrients than canned chick peas.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj3XrGql2iuzms7j90P_67xbJktSGxbtMLFILkAvDDqpDT_UKi25E9u6svgv3b7qsQGo2q1hgYtIKwX7fxnrnBXXMu4sdyl4szmwjZ3ioByBdvysuA3KJJiwdKH4W1zn0ZcT_It9aQve8/s1600/chick+peas+ingreds.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj3XrGql2iuzms7j90P_67xbJktSGxbtMLFILkAvDDqpDT_UKi25E9u6svgv3b7qsQGo2q1hgYtIKwX7fxnrnBXXMu4sdyl4szmwjZ3ioByBdvysuA3KJJiwdKH4W1zn0ZcT_It9aQve8/s320/chick+peas+ingreds.jpg" width="320" /></a></span></div>
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<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUOAtmuUntJzRNLOwgi4JvsxFpWd2k6tXdeKjP4ih-4YXze61DwLuDpD8vQsE9HZgOvoPVRo4mOYWp4vUUZzvHvlYDztfQSumSkAisYzNRtszg9yvFiUgy8U_Yin8bO8S8ORZ4Wuyus6Y/s1600/chick+peas+drying.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUOAtmuUntJzRNLOwgi4JvsxFpWd2k6tXdeKjP4ih-4YXze61DwLuDpD8vQsE9HZgOvoPVRo4mOYWp4vUUZzvHvlYDztfQSumSkAisYzNRtszg9yvFiUgy8U_Yin8bO8S8ORZ4Wuyus6Y/s320/chick+peas+drying.jpg" width="180" /></a>You can flavor these with almost anything! I am sharing 2 recipes here (Garlic Parmesan and Honey Cinnamon - Honey cinnamon chick peas are pictured, fyi) but the possibilities are endless. Just use the base recipe and go from there! Here are just a few other ideas that would be tasty: Soy Sesame, Taco, Peanut Butter and Salt and Vinegar.</span></div>
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<span style="font-family: "verdana" , sans-serif;">It’s imperative that you let these dry after cooking, or after rinsing from the can. The wetter they are the less crunchy they will be and their crunchiness is definitely the draw.... what tricks your mind into thinking that you are eating potato chips or peanuts!! </span></div>
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<span style="font-family: "verdana" , sans-serif;">After they cool from the oven, they become slightly crunchier. So, take them out of the oven just before you think they are perfect. Also, some may jump and pop around when in the oven (like popcorn)...It’s surprising and can catch you off guard, lol! You have been warned! :)</span></div>
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<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmjLOaExNQj4B-Z98E6gOtdjxuTHfuuYD7FBkgSdRYE6YnrKpuVz0RnVPQ1g897MHVikCz3PpgH82rhjenptbJ34B8mYd1wGugpxUDNJVqrAXiBOvuiQY2l8A-eqCnqaTEYIZq0UGrKE/s1600/chick+peas+drained.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNmjLOaExNQj4B-Z98E6gOtdjxuTHfuuYD7FBkgSdRYE6YnrKpuVz0RnVPQ1g897MHVikCz3PpgH82rhjenptbJ34B8mYd1wGugpxUDNJVqrAXiBOvuiQY2l8A-eqCnqaTEYIZq0UGrKE/s320/chick+peas+drained.jpg" width="320" /></a></span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>21 Day Fix Approved Roasted Chick Peas</b></span></h3>
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<b>Ingredients:</b></span></div>
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<span style="font-family: "verdana" , sans-serif;">4 cups cooked chickpeas or 2 cans of chickpeas</span></div>
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<span style="font-family: "verdana" , sans-serif;">2 tbsp olive oil</span></div>
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<span style="font-family: "verdana" , sans-serif;">seasonings (see below)</span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Instructions:</b></span></div>
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<li>Preheat oven to 425 degrees.</li>
<li>Rinse chickpeas (if using canned) and lay on and cover with paper towels to dry.</li>
<li>Place parchment paper on cookie sheet and spread dry chickpeas on it.</li>
<li>Roast chickpeas in the oven for 35 minutes, shaking around half way through.</li>
<li>Remove from oven and immediately put into a bowl.</li>
<li>Mix with oil and seasonings until all chickpeas are covered.</li>
<li>Spread back out on cookie sheet and roast for 5 more minutes.</li>
<li>Take one chick pea out of oven, let cool, and taste. If it's just almost crunchy enough, remove all from oven and allow to cool.</li>
<li>Store in an airtight container for up to 4 days.</li>
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<span style="font-family: "verdana" , sans-serif;"><b>Seasonings:</b></span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Garlic Parmesan</b>: 1/4 cup grated parmesan cheese, 2 tsp garlic powder, 1/2 tsp salt</span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Honey Cinnamon:</b> 1.5 tsp cinnamon, 1/8 tsp nutmeg, 1/4 tsp salt, 2 tbsp honey</span></div>
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<span style="font-family: "verdana" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgktQ9gP0KHR2d08vGRnGyHF7YSzLqb7L6zjwnW6jio8u_NSMBR5I57eZ6t6978KzC4IF72QkVTWpFP7LhjtFxUSQA0JrYJt8QrVKTItq3YolJX6MndH8XmQmuuJnOgdfddo7pb0gfDEvU/s1600/chick+peas+1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgktQ9gP0KHR2d08vGRnGyHF7YSzLqb7L6zjwnW6jio8u_NSMBR5I57eZ6t6978KzC4IF72QkVTWpFP7LhjtFxUSQA0JrYJt8QrVKTItq3YolJX6MndH8XmQmuuJnOgdfddo7pb0gfDEvU/s320/chick+peas+1.jpg" width="320" /></a><b><br /></b></span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>21 Day Fix Container Count: </b></span></div>
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<span style="font-family: "verdana" , sans-serif;">Yellow: 1 (chickpeas) </span></div>
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<span style="font-family: "verdana" , sans-serif;">teaspoon: 1 (olive oil) </span><br />
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<span style="font-family: "verdana" , sans-serif;">Do you want to join my next FREE fun fitness and clean eating group? Just fill out the below form:</span><br />
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pRqyI8zxY0JRnlgdsGrOWw-eJ25ujdLUK2qWqsSlaRk/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-41598754824216409332016-03-20T08:27:00.004-07:002016-09-20T08:06:58.341-07:00Frozen Blueberry Bites<h2 style="background-color: white; box-sizing: border-box; color: #4d4d4d; line-height: 29.25px; margin-bottom: 2.6rem; padding: 0px; text-align: center;">
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<i><b>I LOVE Greek Yogurt…I LOVE blueberries…and I LOVE frozen stuff. :-)</b></i></div>
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<span style="font-family: "verdana" , sans-serif;">So, that is why this recipe is the perfect pairing of two great tastes and even better... it is a a perfect 21 Day Fix approved snack! Putting these little babies together is about as simple as it gets…although a tad time-consuming.</span><br />
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Here’s how to make your own Frozen Yogurt-Covered Blueberry Bites:<br />
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Stick a berry with a bamboo skewer (a toothpick would work too) and dip/swirl it in the yogurt. Then ease it off the end of the skewer and onto a cookie sheet. It’s easier to do this if you just barely stick the berry onto the skewer.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoUHdeQdg5Vm27zF_HRReJTtEJRxS98-RNfux56vSrSzSGownYZ43lu_W7pGsJk_cxjCnOcZcNtGmDF5vDJ2eYOC_0KxGETDQBy5_n03-VTrTkTAx4Cgpde8nj0pCw9Jk-Qz6i0aPlipw/s1600/20160320_120354-1+%25282%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="163" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoUHdeQdg5Vm27zF_HRReJTtEJRxS98-RNfux56vSrSzSGownYZ43lu_W7pGsJk_cxjCnOcZcNtGmDF5vDJ2eYOC_0KxGETDQBy5_n03-VTrTkTAx4Cgpde8nj0pCw9Jk-Qz6i0aPlipw/s320/20160320_120354-1+%25282%2529.jpg" width="320" /></a></div>
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Keep dipping and swirling until all of the blueberries are gone or you run out of yogurt …and put them in the freezer. I couldn’t believe how FAST these things froze! Literally like 10 or 15 minutes. But I would recommend leaving them in for an hour initially and then pop them off the cookie sheet and into a plastic container or baggie.</span><br />
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Look how many blueberry bites I was able to make with one little carton of blueberries!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht4snv7jTPq8LHn47QWcYlZt1ur-I75uQK-4PimFXfkBdjJBEovVRCUBdhGrNdSMlGHpLPCA7kWTVZSyov-WF6hGEyTXTfpoSg7CJWbMdWg1Bt2z88HSoV4sPr_JfBD4oh6TJdg4JLqQ0/s1600/20160320_152513-1+%25283%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="252" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEht4snv7jTPq8LHn47QWcYlZt1ur-I75uQK-4PimFXfkBdjJBEovVRCUBdhGrNdSMlGHpLPCA7kWTVZSyov-WF6hGEyTXTfpoSg7CJWbMdWg1Bt2z88HSoV4sPr_JfBD4oh6TJdg4JLqQ0/s320/20160320_152513-1+%25283%2529.jpg" width="320" /></a></div>
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Ohhhh…and the taste!! I can only describe them as cold and creamy with a surprise tart and juicy center! Soooooo good!<br />
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Definitely MY kind of treat! I hope it will be yours too! :-)</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>21 Day Fix Container count:</b> 1 red, 1 purple</span><br />
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<span style="font-family: "verdana" , sans-serif;">Learn how I lost 25 pounds in 2 months! Click below</span><br />
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Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-23687352530362601382016-03-20T08:05:00.002-07:002016-04-15T13:18:43.897-07:00Garlic Parmesan Roasted Broccoli Bites<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Garlic Parmesan Roasted Broccoli Bites</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiENkXj89wgeCWykvm7g_JD7rcLPZnVmm2NjBouOTlUFJuCfXlturUdkcBxnaMkVOqhoE_M0VSVp3F9jl7Tm9PjTIDH6Rf7eq2ApSDYng90wyr6psXbtC3CL9FLNDmH-QoURM0A6_zQYjg/s1600/roasted+broccoli.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiENkXj89wgeCWykvm7g_JD7rcLPZnVmm2NjBouOTlUFJuCfXlturUdkcBxnaMkVOqhoE_M0VSVp3F9jl7Tm9PjTIDH6Rf7eq2ApSDYng90wyr6psXbtC3CL9FLNDmH-QoURM0A6_zQYjg/s400/roasted+broccoli.jpg" width="262" /></a></div>
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<span style="font-family: "verdana" , sans-serif;"><i>These roasted broccoli florets come together with just 5 min prep, tossed in Parmesan-garlic goodness. Plus, it’s the perfect and easiest side dish to any meal!</i></span><br />
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<span style="font-family: "verdana" , sans-serif;">Every bite was so worth it...So garlicky... And just so crisp and crunchy! YUM!!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Prep Time:</b> 5 minutes</span><br />
<span style="font-family: "verdana" , sans-serif;"><b>Cook Time:</b> 10 minutes</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Total Time:</b> 15 minute</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Ingredients</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAb_ZJsnvixbkFcQ_faesO6cjZEFhNmmYpOVLLeaLNc66OkRyFoWPzykUwOc0UFtS7gcBvcZV6NecoGk9FiVrEo-PI8t2fCiO4wulakjYEWnCscVX0L7MDjCubPU3Jxou3Jn-cZP3sc0g/s1600/roasted+broccoli+3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAb_ZJsnvixbkFcQ_faesO6cjZEFhNmmYpOVLLeaLNc66OkRyFoWPzykUwOc0UFtS7gcBvcZV6NecoGk9FiVrEo-PI8t2fCiO4wulakjYEWnCscVX0L7MDjCubPU3Jxou3Jn-cZP3sc0g/s320/roasted+broccoli+3.jpg" width="213" /></a><span style="font-family: "verdana" , sans-serif;"></span></div>
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<li><span style="font-family: "verdana" , sans-serif;">24 ounces broccoli florets*</span></li>
<li><span style="font-family: "verdana" , sans-serif;">3 tablespoons olive oil</span></li>
<li><span style="font-family: "verdana" , sans-serif;">4 cloves garlic, minced</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Kosher salt and freshly ground black</span><span style="font-family: "verdana" , sans-serif;"> pepper</span></li>
<li><span style="font-family: "verdana" , sans-serif;">1/4 cup grated Parmesan</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Juice of 1 lemon</span></li>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjePb9_ZVkFVHUXWHXQaq3dWP3e8U4-OWDa63WpFieqJqRSOvQMXr0uWHdO6qGQeAE-gJYDHANGByi-i43BDHUlnHYjWx9vIcaRwA7HNUyKThQ6fWQJYPfg4_Qpls5c-Pdb284WO_PVbmQ/s1600/roasted+broccoli+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjePb9_ZVkFVHUXWHXQaq3dWP3e8U4-OWDa63WpFieqJqRSOvQMXr0uWHdO6qGQeAE-gJYDHANGByi-i43BDHUlnHYjWx9vIcaRwA7HNUyKThQ6fWQJYPfg4_Qpls5c-Pdb284WO_PVbmQ/s400/roasted+broccoli+2.jpg" width="400" /></a><span style="font-family: "verdana" , sans-serif;"><br /></span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Instructions</b></span><br />
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<li><span style="font-family: "verdana" , sans-serif;">Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Place broccoli florets in a single layer onto the prepared baking sheet. Add olive oil and garlic; season with salt and pepper, to taste. Gently toss to combine.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Place into oven and bake for 10-12 minutes, or until tender.</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Serve immediately, sprinkled with Parmesan and lemon juice.</span></li>
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<span style="font-family: "verdana" , sans-serif;">Notes: </span><span style="font-family: "verdana" , sans-serif;">*24 ounces br</span><span style="font-family: "verdana" , sans-serif;">occoli florets is equal to about 5 cups.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Grocery Shopping Tips</span></h2>
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<span style="font-family: "verdana" , sans-serif;"><b>#1 DON’T SHOP HUNGRY</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Make sure you eat a balanced snack or meal prior to venturing out to the grocery store. This is critically important if you are stopping to shop following work. Pack extra snacks, bring them to work and eat them toward the end of your day or on your way to the store. If you find yourself at the store and you are hungry but did not prepare a snack, go to the pre-cut veggies and grab something healthy like cut cucumbers. You can also ask for a sample of sliced turkey when you are at the deli or order a few slices. This will fill you up with smart choices, so you will stick to buying what you need!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b># 2 HAVE A PLAN</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Prior to going to the grocery store, take the time to surf the web (Pinterest), read recipe books or review your own recipe file to plan out your meals. This way you will know the ingredients that you will need before heading out to the store. Instead of mindlessly shopping and ending up with items that don’t serve you well, you will be mindful and aware of what you are buying. Supermarkets and manufacturers know how to market merchandise to consumers, especially hungry ones that shop without a plan!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b># 3 SHOP WITH A LIST</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">When you have a plan and create a list, you will be less vulnerable to give in to temptation as you go up and down the aisles. Make a commitment to stick to your list. When you take the time to make a shopping list from a meal plan that also includes snacks, you will be more likely to stay the course of your good intentions to eat well.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>#4 SHOP THE PERIPHERY</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Shop the perimeter of the store first. This is where you will typically find the fruits and veggies as well as the dairy, meat, chicken and fish departments. Within the inner aisles of the store you will mostly find packaged and processed foods. Limit your time here!</span><br />
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<b style="font-family: verdana, sans-serif;">#5 THINK ANCESTRALLY</b><br />
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<span style="font-family: "verdana" , sans-serif;">Stop and ask yourself while shopping, would my grandparents or ancestors have had access to this food 100 plus years ago? Our ancestors did not have access to processed foods long ago. Consider eating whole, fresh, natural and unprocessed foods as much as possible... your body will LOVE you for it!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>#6 CHOOSE A RAINBOW OF COLORS & WHOLE GRAINS</b></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI1FWq6bNPSRYefVUJ2eYEftq5Jt2rXDzDXZ1qvQaXyIk6w0oj81vmD37rXWfl1EK1vxQtW0yzepFvZNrI6V5UDgHWtXTaQQs36ESsZ13ERpKczHTeWyh27RLaGTZmxjfl1i8f3Z39eD0/s1600/Fix_Wk1_Day2_image.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="189" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI1FWq6bNPSRYefVUJ2eYEftq5Jt2rXDzDXZ1qvQaXyIk6w0oj81vmD37rXWfl1EK1vxQtW0yzepFvZNrI6V5UDgHWtXTaQQs36ESsZ13ERpKczHTeWyh27RLaGTZmxjfl1i8f3Z39eD0/s320/Fix_Wk1_Day2_image.jpg" width="320" /></a><span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;">Choose romaine, kale and spinach over iceberg lettuce. Buy sweet potatoes instead of white potatoes. Consume brown rice or wild rice instead of white rice. Choose more vibrant colored vegetables instead of the pale variety. Colorful vegetables are packed with more nutrients. Purchase whole grain bread or sprouted breads along with brown rice and whole wheat pasta as they contain more fiber. They also help to balance your blood sugar levels, which allow you to stay fuller longer.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>#7 SAY GOODBYE TO LIQUID CARBS</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Do not put sugary drinks into your cart! Say goodbye to sodas, sports drinks, and fruit juices. These are liquid carbs and are made up of empty calories! They cause your blood sugar to rise significantly. Purchase sparkling water and cut up lemons and limes instead. </span><span style="font-family: "verdana" , sans-serif;">You might consider purchasing a water infusion pitcher so you can add berries, watermelon, mint or even cucumber, among other combinations to flavor the water naturally. Check out my previous blog post <a href="http://pambarefoot.blogspot.com/2016/03/detox-water-bar-health-benefits-and.html" target="_blank">Detox Water Bar</a> for some really great water recipes to change things up a bit! Buy herbal and green teas and make pitchers of iced tea. There are some really great flavored green tea varieties out there! These are tasty alternatives to sweetened drinks! Try to avoid (if possible) drinks that contain artificial sweeteners like Crystal Light with aspartame. There are some varieties that are made with Stevia now that are a much healthier option.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFEAMTOMNM_BR31jt6pIadS6iVmqBdSCEGMsLbkHLJ-b2kAdVU2e79gRZ-ZcBQIaH9WlgDewSCvpV7rFySv5IrWBaHryOKg-IJiBx4LF0NlPPBgwi_f0oklAOhyphenhyphenVYvcOUeHfXXWBnvp3U/s1600/Detox+Water+Collage+with+text.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFEAMTOMNM_BR31jt6pIadS6iVmqBdSCEGMsLbkHLJ-b2kAdVU2e79gRZ-ZcBQIaH9WlgDewSCvpV7rFySv5IrWBaHryOKg-IJiBx4LF0NlPPBgwi_f0oklAOhyphenhyphenVYvcOUeHfXXWBnvp3U/s640/Detox+Water+Collage+with+text.jpg" width="640" /></a></div>
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<span style="font-family: "verdana" , sans-serif;"><b>#8 PLAN FOR “REAL FOOD” SNACKS</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Just as you create a list and meal plan for your week, do the same with balanced healthy snacks. If you eat 5 or 6 smaller portioned meals or snacks each day, your blood sugar will be more stable and you’ll feel full longer. </span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>#9 GIVE INTO “ONE” CRAVING</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Eating healthy for the long-term is about balance. Cutting out foods indefinitely doesn’t work for every one. It’s okay to give in to some of our cravings. If we don’t, we may choose to binge or give up our lifestyle changes when we can’t be perfect. Be smart about your indulgences. If you love ice cream, don’t buy a pint of Ben and Jerry’s, buy the small <i>overpriced</i> mini-pint size and have that available to eat once or twice a week.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>#10 READ NUTRITION LABELS</b></span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29RdZZAWVNyQLoe7muF85iM14DWApSWprpJh2mwtvtizYNkdwES1cB4DhijFiNdJzB8nqgNfH9lY8nF8W_KibgP1oia2nn_i7OPqlweNboRaQedoJD_0Nv6EMrSRL8BN2SROFZAxHens/s1600/G2+Upload+2-16+1854.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi29RdZZAWVNyQLoe7muF85iM14DWApSWprpJh2mwtvtizYNkdwES1cB4DhijFiNdJzB8nqgNfH9lY8nF8W_KibgP1oia2nn_i7OPqlweNboRaQedoJD_0Nv6EMrSRL8BN2SROFZAxHens/s320/G2+Upload+2-16+1854.jpg" width="320" /></a><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">Think about purchasing single ingredient foods. For example, broccoli and apples are single ingredient foods. Avoid processed foods that contain additives, preservatives, trans fats, etc. <b>Adopt the rule: If you can’t pronounce it, don’t eat it!</b> Attempt to stick with items that have 5 ingredients or less and limit foods that are in a box, bag or can. Just because the package says “low fat” or “low calorie” or “good source of” …. Does not mean that it is healthy!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Would you like to join my next FREE healthy eating fitness challenge? Just fill out the below form and let's get started!</b></span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Would you like to learn more about Shakeology?</b></span><br />
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pdF7vHLwFa4-ZJckPfPG2_xt5dOsVR-8SLlHq5-zoR4/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-86743573319922211112016-03-08T11:37:00.000-08:002016-05-23T08:37:24.086-07:00Hammer and Chisel - Frequently Asked Questions<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;"><b>Frequently Asked Questions</b></span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5j_jSurJ_datsmxX03vL7NPXbWhV9f9exTOfkCL1MxoxhmbPsxa-5mcv26HDBjmFpnZGHwHeJ522MT6kVeGaGp9gYkau82uJxRWaueVNpnRdPhEy_PH9g1yxdhAM8hJcTzFs1CRxOIeQ/s1600/hammer-Chisel-instagram.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="333" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5j_jSurJ_datsmxX03vL7NPXbWhV9f9exTOfkCL1MxoxhmbPsxa-5mcv26HDBjmFpnZGHwHeJ522MT6kVeGaGp9gYkau82uJxRWaueVNpnRdPhEy_PH9g1yxdhAM8hJcTzFs1CRxOIeQ/s400/hammer-Chisel-instagram.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;"><b>What is The Master's Hammer and Chisel?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">An innovative resistance-training system that includes all three phases of muscle sculpting—known as SSP Training—</span><br />
<span style="font-family: "verdana" , sans-serif;">to rapidly build, chisel, and refine a masterpiece physique in just 60 days.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Sculpt your ultimate physique with 12 brand-new workouts that incorporate the three phases of SSP Training— </span><span style="font-family: "verdana" , sans-serif;">Stabilization, Strength, and Power—that are essential to building a powerful, perfectly defined body.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• A comprehensive program from seasoned trainers and award-winning fitness competitors, Sagi Kalev and </span><span style="font-family: "verdana" , sans-serif;">Autumn Calabrese.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Includes options to adapt certain exercises if you have limited access to equipment.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Includes a modifier who demonstrates some moves at a lower intensity.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Fuel your body for demanding workouts and achieve your best results with a straightforward portion-control </span><span style="font-family: "verdana" , sans-serif;">nutrition plan that you can customize to meet your goals—whether you want to lean out, sculpt and maintain </span><span style="font-family: "verdana" , sans-serif;">what you’ve got, or build muscle.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Who is the target audience?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">• Men and women looking for a comprehensive resistance-training or muscle-sculpting program.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Those who enjoy Body Beast®, 21 Day Fix®, or 21 Day Fix EXTREME®.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Those who like the motivating styles and proven training methods of trainers Sagi Kalev and Autumn Calabrese.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Those who crave a simple, flexible nutrition plan to help them reach their unique goals.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>What makes The Master’s Hammer and Chisel program so effective?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">• The Master’s Hammer and Chisel is built on the three phases of SSP Training—Stabilization, Strength, and </span><span style="font-family: "verdana" , sans-serif;">Power. Other programs only focus on one or two phases, which might give you decent results. But The Master’s </span><span style="font-family: "verdana" , sans-serif;">Hammer and Chisel program incorporates all three methods to help you relentlessly chip away fat and carve </span><span style="font-family: "verdana" , sans-serif;">every muscle for a strong, visually stunning body in 60 days.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• The program combines the expertise and proven training techniques of two seasoned trainers who’ve spent </span><span style="font-family: "verdana" , sans-serif;">decades acquiring the tools, skills, and experience needed to transform your body into a masterpiece—fast.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdcyF-1hNB-0xrBtUAuGbyOeqKneMTYSX-7DOVwlJ7_xvatupo97hZLoH_zkARuT0O-F9pTPEL92bSAlSRcvTsUJn13SYxOYXWg_aNvMQ-vdld-r9EnDMUVnkg54LAyLelxVqmwiZHuNA/s1600/H%2526C+Sagi.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdcyF-1hNB-0xrBtUAuGbyOeqKneMTYSX-7DOVwlJ7_xvatupo97hZLoH_zkARuT0O-F9pTPEL92bSAlSRcvTsUJn13SYxOYXWg_aNvMQ-vdld-r9EnDMUVnkg54LAyLelxVqmwiZHuNA/s320/H%2526C+Sagi.jpg" width="320" /></a><span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">• Co-creator Sagi Kalev was crowned Mr. Israel–twice–and is a Master Professional Personal Trainer, IFBB Pro, </span><span style="font-family: "verdana" , sans-serif;">member of the IFBB Propta Hall of Fame, Certified Nutrition Specialist, and Functional Diagnostic Nutritionist.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Co-creator Autumn Calabrese is a celebrity trainer, best-selling author, and working mom who has held </span><span style="font-family: "verdana" , sans-serif;">certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals </span><span style="font-family: "verdana" , sans-serif;">& Associates (AFPA), and has competed at the national level in various bikini competitions.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>How does The Master’s Hammer and Chisel program differ from Body Beast and 21 Day Fix EXTREME?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">• Sagi Kalev and Autumn Calabrese combined their own effective body-sculpting techniques into one </span><span style="font-family: "verdana" , sans-serif;">comprehensive resistance-training program.</span><br />
<span style="font-family: "verdana" , sans-serif;"><br /></span>
<span style="font-family: "verdana" , sans-serif;">• Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel </span><span style="font-family: "verdana" , sans-serif;">includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance,</span><br />
<span style="font-family: "verdana" , sans-serif;">and range of motion to sculpt a powerful, defined physique.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• 21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full </span><span style="font-family: "verdana" , sans-serif;">60-day program with slightly longer workouts. 21 Day Fix EXTREME focuses on getting you shredded in the</span><br />
<span style="font-family: "verdana" , sans-serif;">shortest time possible, while The Master’s Hammer and Chisel also helps you improve other aspects of your </span><span style="font-family: "verdana" , sans-serif;">fitness, such as muscular endurance, power, strength, and agility. It’s a whole new approach to helping you</span><br />
<span style="font-family: "verdana" , sans-serif;">achieve a strong and chiseled body.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>What equipment requirements are there?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">• A few dumbbells of various weights appropriate to your strength and fitness level.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• A bench or stability ball.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• A chin-up bar or a resistance band and a door attachment (you can just hinge it around the door knob without using an official "door attachment").</span><br />
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<b style="font-family: verdana, sans-serif;">What are the unique benefits?</b></div>
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<span style="font-family: "verdana" , sans-serif;">• A strong, chiseled, perfectly defined body.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Improved strength, power, cardiovascular endurance, balance, and agility.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Incredible definition that you might not have been able to achieve before.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• The flexibility to lean out, sculpt and maintain what you have, or build muscle, depending on your unique goals.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>What’s included?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">• 12 workouts on 6 DVDs that rapidly build, chisel, and refine your body using SSP Training.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• A set of 7 portion-control containers and a Shakeology® shaker cup to help you master the art of nutrition—</span><span style="font-family: "verdana" , sans-serif;">and sculpt your ultimate physique.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• The Master’s Hammer and Chisel Program and Nutrition Guide, with your straightforward eating plan, easy-to-make </span><span style="font-family: "verdana" , sans-serif;">recipes, and Sagi and Autumn’s expert tips for getting the most out of your workouts.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• Quick-Start Guide lays out your 3-step blueprint for building the body you’ve always wanted.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• 60-Day Calendar that shows you which workout to do each day for efficient and effective training.</span><br />
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<span style="font-family: "verdana" , sans-serif;">• PLUS 2 FREE BONUS WORKOUTS</span><br />
<span style="font-family: "verdana" , sans-serif;">10 Min Ab Hammer: Carve definition into your core while strengthening your entire ab complex AND</span><br />
<span style="font-family: "verdana" , sans-serif;">10 Min Ab Chisel: This core-crusher will transform your midsection, without ever getting on the floor.</span><br />
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<span style="font-family: "verdana" , sans-serif;">***<b>EXCLUSIVE!</b> When you purchase this program through me with me as your coach, you will get the FREE bonus workout, The Master’s Cardio!***</span><br />
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<span style="font-family: "verdana" , sans-serif;">When Sagi and Autumn want tough, fat-chiseling cardio, The Master’s Cardio DVD includes their go-to moves. </span><span style="font-family: "verdana" , sans-serif;">Short, but intense, this workout boosts aerobic capacity, power, and muscular endurance—without impacting your</span><br />
<span style="font-family: "verdana" , sans-serif;">lean-muscle gains.</span><br />
<span style="font-family: "verdana" , sans-serif;"><b><br /></b></span>
<span style="font-family: "verdana" , sans-serif;"><b>Can I stream The Master’s Hammer and Chisel workouts?</b></span><br />
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<span style="font-family: "verdana" , sans-serif;">Yes! If you purchase The Master’s Hammer and Chisel and become a Premium Team Beachbody® Club member, you’ll </span><span style="font-family: "verdana" , sans-serif;">get unlimited access to Beachbody® On Demand, where you can stream The Master’s Hammer and Chisel and hundreds </span><span style="font-family: "verdana" , sans-serif;">of proven Beachbody workouts via any desktop, laptop, tablet, TV, or mobile device—wherever you have an internet </span><span style="font-family: "verdana" , sans-serif;">connection. Just look for “Purchased Programs” on Beachbody On Demand to access The Master’s Hammer and Chisel.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Related Posts: <a href="http://pambarefoot.blogspot.com/2016/02/my-journey-with-hammer-and-chisel.html" target="_blank">My Journey with Hammer and Chisel: Overview</a></span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Would you like to learn more about Shakeology??</b></span><br />
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pdF7vHLwFa4-ZJckPfPG2_xt5dOsVR-8SLlHq5-zoR4/viewform?embedded=true" width="760">Loading...</iframe>
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<span style="font-family: "verdana" , sans-serif; font-weight: bold;">Do you w</span><b><span style="font-family: "verdana" , sans-serif;">ant to get chiseled with me?? </span></b><br />
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<span style="font-family: "verdana" , sans-serif;">Fill out the form below and let's get started!!</span></h4>
<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1b1vfjt91YOq8VHThr5Koi9BxD1RJ21bcNMRCvOrSH3Y/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-4788235868403870652016-03-06T20:48:00.002-08:002016-04-17T13:01:56.882-07:00Hammer and Chisel Journey - Day 26: ISO Speed Hammer<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 26 - ISO Speed Hammer</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpEORAL1FG_vIz5nzQNx0wp4KE8NAiTVStb8x2dRdte0cMjr1qEIbXhIAgp5q79Wiv4F_rWi3TbuZPkiBKy1OIxV8WdejkrpWeFM54zjiADJl8keM93tQXh1Dds5TURAVQ_pNMPaPRlCk/s1600/its-simple_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpEORAL1FG_vIz5nzQNx0wp4KE8NAiTVStb8x2dRdte0cMjr1qEIbXhIAgp5q79Wiv4F_rWi3TbuZPkiBKy1OIxV8WdejkrpWeFM54zjiADJl8keM93tQXh1Dds5TURAVQ_pNMPaPRlCk/s400/its-simple_0.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">uh... can I have her abs??</span></div>
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<span style="font-family: "verdana" , sans-serif;">Please see my previous blog post from <a href="http://pambarefoot.blogspot.com/2016/02/hammer-and-chisel-journey-day-5.html" target="_blank">Hammer and Chisel - Day 5</a> for a full description of the workout to include pictures of some of the moves.</span><br />
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<span style="font-family: "verdana" , sans-serif;">We have not seen this workout since Day 5 and it is now Day 26! One thing about this program is that you never get bored doing the same old workouts over and over! There are so many different workouts that I have a hard time keeping them all straight and remembering which one is which! I would say that this Hammer and Chisel program really defines the term muscle confusion! </span><br />
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<span style="font-family: "verdana" , sans-serif;">This workout really BURNS the muscles and works them to fatigue which induces change. It really goes back to the basics utilizing push ups, squats, lunges, lateral raises, bicep curls, tricep kickbacks (this is not a full list), but you get my point. Sagi really covers all the basics with this workout and works all of your muscle groups. This workout is very challenging, but in a good way! I really like this one!</span><br />
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<iframe src="https://docs.google.com/forms/d/1b1vfjt91YOq8VHThr5Koi9BxD1RJ21bcNMRCvOrSH3Y/viewform?embedded=true" width="760" height="500" frameborder="0" marginheight="0" marginwidth="0">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-91029064129174044942016-03-06T20:13:00.001-08:002016-03-06T20:13:32.873-08:00Hammer and Chisel Journey - Day 15: Total Body Hammer<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 15 - Total Body Hammer</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpg76Lvzzv-orMrokAZ-EOMezRPVik9z51dvl2uLxrwTzOeHxPxbJj-x4r-IrNitJjfxc_xf4d8qungXQIDHQ53qM7-6jP8eK6FdJKQPLc1ukHHqK_6937fjc1mA6yLXarZju_rx9cl-U/s1600/sore-satisfying-pain-700_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpg76Lvzzv-orMrokAZ-EOMezRPVik9z51dvl2uLxrwTzOeHxPxbJj-x4r-IrNitJjfxc_xf4d8qungXQIDHQ53qM7-6jP8eK6FdJKQPLc1ukHHqK_6937fjc1mA6yLXarZju_rx9cl-U/s400/sore-satisfying-pain-700_0.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">...and this workout will REALLY leave you feeling sore!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Please see my previous blog post <a href="http://pambarefoot.blogspot.com/2016/02/some-notes-gets-down-to-business-this.html" target="_blank">Hammer and Chisel - Day 7</a> for a full description of this workout to include pictures of the moves. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I used the same weight amount that I used on Day 7, so there is nothing new to report today regarding the workout itself. I will say that I am REALLY sore! I can't believe how sore that I am.... oh, and did I mention that I am feeling VERY sore??? Oh, and satisfied! I will admit that it is a satisfying feeling for sure!</span></div>
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<span style="font-family: "verdana" , sans-serif;">OK... see you tomorrow for Hammer and Chisel- Day 16 (if I can move, that is!) </span></div>
Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-25825027950041899672016-03-06T20:00:00.003-08:002016-03-06T20:01:18.787-08:00Hammer and Chisel Journey - Day 49: Total Body Hammer<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 49 - Total Body Hammer</span></h2>
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<span style="font-family: "verdana" , sans-serif;">Please see my previous blog post </span><a href="http://pambarefoot.blogspot.com/2016/02/hammer-and-chisel-journey-total-body.html" style="font-family: verdana, sans-serif;" target="_blank">Hammer and Chisel - Day 35</a><span style="font-family: "verdana" , sans-serif;"> for a full description of this workout to include pictures and video clips of the moves.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeAzAR2K5EXXpT8dWvomH14sOnFl4C-OH1-k9Xu6dzkI6crnmd08XrTGTHWbw11S0LWITZAv7jvHLCqUbe2W03t4C-HYLyZijvq00m2U9Ma4iEIWQEmAX6QXtys481KSPROfHwMbERMXQ/s1600/sweat_is_magic_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeAzAR2K5EXXpT8dWvomH14sOnFl4C-OH1-k9Xu6dzkI6crnmd08XrTGTHWbw11S0LWITZAv7jvHLCqUbe2W03t4C-HYLyZijvq00m2U9Ma4iEIWQEmAX6QXtys481KSPROfHwMbERMXQ/s400/sweat_is_magic_0.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">...And this workout will definitely make you sweat!!</span></div>
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<span style="font-family: "verdana" , sans-serif;">I don't think that I did a good job telling you how much weight that I was using on previous blog posts for this workout, so I will outline below the weight that I was using and try to highlight increase in weight as appropriate.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Round 1:</b> </span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Bench Press</b> – I used the stability ball for this – but a simple bench press! I used 25 pound dumbbells. (a significant increase from the first time that I did this workout using 12 pound dumbbells) This was heavy for me... 20 pounds probably would have been a better choice!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Squat</b> – a simple squat with knees shoulder distance apart. This move gets significantly harder with the weight over time. I used 25 pound dumbbells.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Reverse Grip Row</b> – Bend at the waist and pull towards you, focusing on your back. I used 15 pound dumbbells for this move.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Round 2:</b></span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Incline Fly – </b>Same as the bench press but you do a fly move on an incline...so that you work your upper chest more. I did this on the stability ball using 15 pound dumbbells. (an increase from 10 and 12 pound dumbbells)</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Reverse Lunge</b>– Step back lunges. Round one is the right leg, round 2 is the left leg. I used 25 pound dumbbells.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Wide Pull-Up </b>– HARD!!!. I am still using the resistance band attached to the door for this move. My husband uses the pull up bar.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Round 3:</b> </span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Military Press </b>– Shoulder workout – I performed this seated on the stability ball using 10 pound dumbbells (an increase from 8 pound dumbbells).</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Split Squat</b> – One leg up on a chair (couch for me) and then you squat with the other leg. Round 1 is the right leg, and round 2 is the left leg. I used 25 pound dumbbells for this move.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Post Delt Fly</b> – This is a one-armed deltoid - just swing your arm up to the side from a bent over position leaning on the ball. This one is a lot harder than it seems and really becomes very difficult by the end. I used a 10 pound dumbbell, an increase from an 8 pound dumbbell.</span><br />
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<b style="font-family: verdana, sans-serif;">Total Body Hammer Review & Thoughts:</b><span style="font-family: "verdana" , sans-serif;"> </span><br />
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<span style="font-family: "verdana" , sans-serif;"> This is definitely the most “classic weight lifting” round of the program. I really enjoy it and I always work up a crazy sweat – the rest period between moves is very short! I have been able to increase my weights a little bit since the last time that I completed this workout, so I know that I am getting stronger! Be sure to track your weights and track your progress! I wish that I was doing a better job writing my weights down... so learn from my mistakes on this! :)</span><br />
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Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-46050009411826456192016-03-06T19:19:00.004-08:002016-04-17T13:03:27.161-07:00Hammer and Chisel Journey - Day 51: MAX Hammer Strength<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 51 - MAX Hammer Strength</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbbReXr2TmUbMafUrhkJ9bRRleCwideuBbTeJ-5yqKq1Y3iW26jlycDbrh44IDmBcsy5XYJHAlt8-Ez2OqRkZxlt1fHmfDw0Dzuk9a1pwIcYyBKpeWUnarLhrdeVpM_UGwaRAyi7-jJL4/s1600/sweat-fat-crying-700_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbbReXr2TmUbMafUrhkJ9bRRleCwideuBbTeJ-5yqKq1Y3iW26jlycDbrh44IDmBcsy5XYJHAlt8-Ez2OqRkZxlt1fHmfDw0Dzuk9a1pwIcYyBKpeWUnarLhrdeVpM_UGwaRAyi7-jJL4/s400/sweat-fat-crying-700_0.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">...and this workout will surely make you sweat!!</span></div>
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<span style="font-family: "verdana" , sans-serif;">Please see my previous blog post Hammer and Chisel Day- 9 for a full description of this workout. </span></div>
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<span style="font-family: "verdana" , sans-serif;">I can tell that I have gotten much stronger as evidenced by the fact that I can do push ups for a full minute without having to go down on my knees! This is new for me! When we started this journey, I struggled to do 30 seconds before dropping to my knees! </span></div>
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<span style="font-family: "verdana" , sans-serif;">The moves are as follows: (body weight –> 60 secs and weighted –> 8 reps)</span><br />
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<li><span style="font-family: "verdana" , sans-serif;">Reverse Lunge without weight followed by weighted Reverse Lunge (left then right) for eight reps. I used 25 pound dumbbells. My 11yo son who joined me today used 12 pound dumbbells</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Push-ups for one minute followed by Chest Press (Bench Press) (on ball or bench or floor even) I used 25 pound dumbbells and performed it on the stability ball. My son used 12 pound dumbbells.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Body-weight squats for one minute followed by shoulder squats (dumbbells on shoulders) I used 25 pound dumbbells. My son used 12 pound dumbbells.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Pull-ups for one minute follwed by Lateral pullovers on the stability ball (one dumbbell) I used one 25 pound dumbbell. My son used a 12 pound dumbbell. I did the pull ups using a resistance band attached to the door. My son used the pull up bar and was able to do 12 pull ups! :) *On a side note, he has been chosen by the school to represent the 6th grade in their First in Fitness event where he be participating in the triathlon event. He will run one mile, do sit ups for one minute, and as many pull ups as he can do! I am very proud of him! This will take place in April.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Good mornings for one minute followed by dead-lifts. I used 25 pound dumbbells and my son used 12 pound dumbbell.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Chin-ups for one minute followed by one arm row (Right/Left) for eight reps. I used a 15 pound dumbbell. My son used an 8 pound dumbbell. Again, I did use the resistance band attached to the door for the chin ups.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Low sumo squat for one minute (you remain in the squat position throughout the entire minute and never fully stand all of the way up) followed by weighted sumo squats (1 dumbbell) I used a 25 pound dumbbell. My son used a 12 pound dumbbell.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Resistance Band military press for one minute followed by seated military press. I used 12 pound dumbbells (an increase from 10 pound dumbbells). My son used 8 pound dumbbells.</span></li>
</ul>
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<li><span style="font-family: "verdana" , sans-serif;">Bulgarian split squat for one minute followed by single leg step up (Right then left after completing both moves) The single leg step up is REALLY hard by this point! I used a 10 pound dumbbell. My son did it without weights.</span></li>
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<li><span style="font-family: "verdana" , sans-serif;">Ledge calf raises on edge of bench or step (or on the floor) for one minute followed by seated calf raise (with dumbbells on thighs) I used 25 pound dumbbells. My son used 12 pound dumbbells. </span></li>
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<span style="font-family: "verdana" , sans-serif;">I enjoy this workout... It is a good workout, gets the heart going by using the large muscle groups with all of the squats, and definitely leaves you feeling worked! And..... I am pretty sure that I am going to be sore, lol! I feel like I have been sore every day for the last 51 days, lol. However, I actually have started using Beachbody's Recovery Formula and I can tell a difference. I think that I would be much more sore without it. I started using the Recovery about half-way through this program, and I can definitely tell a difference!</span><br />
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<span style="font-family: "verdana" , sans-serif;">See you tomorrow for Hammer and Chisel - Day 52! </span></div>
<iframe src="https://docs.google.com/forms/d/1b1vfjt91YOq8VHThr5Koi9BxD1RJ21bcNMRCvOrSH3Y/viewform?embedded=true" width="760" height="500" frameborder="0" marginheight="0" marginwidth="0">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-51343029442164684012016-03-06T18:50:00.005-08:002016-03-06T18:51:37.530-08:00Hammer and Chisel Journey - Day 17: Max Hammer Strength<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 17 - Max Hammer Strength</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8XV1Xm0PpuW6KaqLRBEDHCR9VNi08BZn7QiO9QbbrdNMz3iihMcs5h1kYjhW7ahaCppNWCyIi-Lj4Sp_CNNlZ5mEKdlZXBaY-bFXoWtdURwUfcnizfvvy8wKiMn8EsJUTFKBegfF3PJo/s1600/better-sorry_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8XV1Xm0PpuW6KaqLRBEDHCR9VNi08BZn7QiO9QbbrdNMz3iihMcs5h1kYjhW7ahaCppNWCyIi-Lj4Sp_CNNlZ5mEKdlZXBaY-bFXoWtdURwUfcnizfvvy8wKiMn8EsJUTFKBegfF3PJo/s400/better-sorry_0.jpg" width="400" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Please see my previous blog post <a href="http://pambarefoot.blogspot.com/2016/02/hammer-and-chisel-journey-day-9_7.html" target="_blank">Hammer and Chisel - Day 9</a> for a full review of this workout by Sagi Kalev. Nothing has really changed for me with regard to this workout from Day 9 to Day 17. I used the same amount of weight for the exercises. I definitely feel as though my legs are getting stronger, but don't be fooled... this workout is still a BEAST! The above picture is a good one to represent this workout because this one will definitely leave you SORE afterwards! The heavy lifting for eight reps is very effective, I can attest to that! </span><br />
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<span style="font-family: "verdana" , sans-serif;">If we could really just to go Costco for a body like Sagi's versus working hard for 30-40 mins EVERY day... I would do it in a heart beat! Ha! The Costco reference is an inside joke... once you have done the workout, you will get it! </span></div>
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<span style="font-family: "verdana" , sans-serif;">See you tomorrow for Hammer and Chisel - Day 18!</span></div>
Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com1tag:blogger.com,1999:blog-603875582797961917.post-45511977750012041382016-03-06T18:11:00.001-08:002016-03-06T18:11:50.705-08:00Hammer and Chisel Journey - Day 31: Chisel Balance<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 31 - Chisel Balance</span></h2>
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<span style="font-family: "verdana" , sans-serif;">I am so disappointed and sad to report that I missed today's workout!! I did not get it done. Life and my children's extracurricular activities got in the way. I regret that I did not plan my day better to prevent missing a workout.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrDaXdmmm3-utzv_uN3G_3w951JpNc-3Jty-OvdGGMRCkbLk6YH8bTFJ18RhJYqyxIc0kScZGbpg6hkZOuqioIcoBJ_5jvp6RjDJo5jAkVnc0uPVTWdh3DPiv3fsdlVkPJp4jiy1fOQOc/s1600/makingexcusesburnszerocalories_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrDaXdmmm3-utzv_uN3G_3w951JpNc-3Jty-OvdGGMRCkbLk6YH8bTFJ18RhJYqyxIc0kScZGbpg6hkZOuqioIcoBJ_5jvp6RjDJo5jAkVnc0uPVTWdh3DPiv3fsdlVkPJp4jiy1fOQOc/s640/makingexcusesburnszerocalories_0.jpg" width="640" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">So, as this picture depicts.... it really does no good to make excuses! And there really are no good excuses anyway! It comes down to one thing... making a decision to commit to something and sticking to it! I should have planned better to make time in my busy day to exercise. My exercise time is my "me" time... so it is definitely missed when I skip a workout! </span></div>
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<span style="font-family: "verdana" , sans-serif;">In 30 days, this has been the first workout that I have missed and I am committed to finish STRONG to the end without missing another workout! Hopefully you readers (if there are any of you out there) will keep me accountable to this proclamation!</span></div>
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<span style="font-family: "verdana" , sans-serif;">OK... So after an "extra" day of rest, I will see you tomorrow for Hammer and Chisel - Day 33! </span></div>
Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-37932152793650791052016-03-06T17:51:00.001-08:002016-04-17T13:03:53.872-07:00Hammer and Chisel Journey - Day 13: Chisel Balance<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 13 - Chisel Balance</span></h2>
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<span style="font-family: "verdana" , sans-serif;">Please see my previous blog post from </span><a href="http://pambarefoot.blogspot.com/2016/02/hammer-and-chisel-day-1.html" style="font-family: verdana, sans-serif;" target="_blank">Hammer and Chisel - Day 1</a><span style="font-family: "verdana" , sans-serif;"> for a complete description and outline of this workout to include pictures of the moves, etc. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvFAV1bsIAxBCMC2GzjUIwmrNtlhICt8KWJANbmAUXKvlJLK1-qGNMQl42-pP0dd9Fk5aO4ZnBCZbj3GMjgo_l1BtaGOHCX0_Hn1oP8-hHYESccHu0IFhSZTmCleQrCrNS7t5qqpSKTJE/s1600/chisel+cardio.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="596" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvFAV1bsIAxBCMC2GzjUIwmrNtlhICt8KWJANbmAUXKvlJLK1-qGNMQl42-pP0dd9Fk5aO4ZnBCZbj3GMjgo_l1BtaGOHCX0_Hn1oP8-hHYESccHu0IFhSZTmCleQrCrNS7t5qqpSKTJE/s640/chisel+cardio.jpg" width="640" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Nothing really has changed for me since Day 1 with regard to this workout. It is still HARD and it still requires a lot of BALANCE. Of all of the workouts performed thus far, this one is probably my least favorite probably because it exposes my weaknesses. This is a very challenging workout! It really induces muscle burn and it is quite tough cardiovascularly also! It is not described as a cardio workout, but it packs a pretty good cardio punch in my opinion! </span><br />
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<span style="font-family: "verdana" , sans-serif;">The hardest move is still the split squat jumps... my heart was really racing by the time I completed one side and I still had to do the other side while being completely out of breath with no time to recover!! However, I don't let myself press pause... but this would certainly be a spot in the workout where I could certainly understand if someone did press pause. Certainly not as hard cardiovascularly, but the pistol squat/upright row move is probably the next hardest move in that it requires tremendous balance and causes the most significant muscle burn that I have experienced in a LONG time. My husband couldn't finish the set! And I had to touch my leg down for a few seconds rest several times because of the BURN!! </span><br />
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<span style="font-family: "verdana" , sans-serif;">OK... that's a wrap! See you tomorrow for Hammer and Chisel - Day 14! </span><br />
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<iframe src="https://docs.google.com/forms/d/1b1vfjt91YOq8VHThr5Koi9BxD1RJ21bcNMRCvOrSH3Y/viewform?embedded=true" width="760" height="500" frameborder="0" marginheight="0" marginwidth="0">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-40685565127175304912016-03-06T16:54:00.000-08:002016-03-06T17:11:26.100-08:00How to Take Accurate Before and After Measurements<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">How to Take Accurate Before and After Measurements</span></h2>
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<span style="font-family: "verdana" , sans-serif;">I know.... you are standing there holding the measuring tape and wondering... where EXACTLY am I supposed to measure? I can't tell for sure just by looking at this picture... and I want to get it right! Believe me, I feel your pain! Relax... it is actually not that hard.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEp36fKpAnPRY0y5m2HEqHKVDWWN8Losq1-bgvXH9J-SWiHClDKyJZAblVAJs0aWwmDp-dUBd4szrWrQfd6Wrvx76WCncsSmXrMOqc18gg6RrXGh9bN1S7IlKMBA0RxPKFvmZPyx7Cb5E/s1600/measurement-guy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="444" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEp36fKpAnPRY0y5m2HEqHKVDWWN8Losq1-bgvXH9J-SWiHClDKyJZAblVAJs0aWwmDp-dUBd4szrWrQfd6Wrvx76WCncsSmXrMOqc18gg6RrXGh9bN1S7IlKMBA0RxPKFvmZPyx7Cb5E/s640/measurement-guy.jpg" width="640" /></a></div>
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<b style="font-family: Verdana, sans-serif;">WHAT YOU NEED TO TAKE YOUR MEASUREMENTS</b></div>
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<span style="font-family: "verdana" , sans-serif;">Don’t worry…taking body part measurements is super easy. All you need is a flexible tape measure (fabric, not metal!) and a method to record and track your results like one of my above measurement trackers. You can find fabric tape measures at almost any art & craft or fabric store near you.</span></div>
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<b>WHERE TO TAKE YOUR MEASUREMENTS</b></div>
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When taking your measurements, you need to measure with the same tightness and same spot each and every time – otherwise, you are not going to get accurate readings. The measuring tape should neither be too tight nor too loose. If skin is starting to bulge out from over and under the tape measure, you are measuring too tight, and if it’s moving around freely, you don’t have it tight enough.</div>
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Here are the body parts you should always measure and how to measure them properly:</div>
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<li>Neck – Measure around the smallest part of your neck.</li>
<li>Chest– Measure around the fullest part of your bust, under your armpits and around your shoulder blades.</li>
<li>Arms – Measure around the largest part of your arms (flexed or not flexed, just make sure to do it the same every week.)</li>
<li>Waist – Measure around the smallest part of your waist, if you don’t have a pronounced wasistline and you’re fairly straight, measure at the belly button.</li>
<li>Hips – Measure around the widest portion of your hips.</li>
<li>Thighs – Measure the circumference of the the fullest part of your thigh, usually about three inches from your crotch.</li>
<li>Calves – Measure around the largest part of your calf (flexed or not flexed, just do it the same each time).</li>
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<b>WHY I LIKE BODY PART MEASUREMENTS OVER THE SCALE</b></div>
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Muscle weighs more than fat and does not take up as much space, which means you could lose a ton of fat and not lose much weight on the scale if you’ve been putting on lean muscle mass. What commonly happens when people begin a new fitness program is that they lose fat and replace it with muscle. This means the scale could remain the same even though you’ve lost five pounds of fat and replaced it with five pounds of muscle. A good thing to always remember is this: losing inches is a better tracker of success than losing a ton of weight. Taking your body part measurements will let you know if you are building muscle and losing fat, while a scale is just not smart enough to figure that out!</div>
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Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com2tag:blogger.com,1999:blog-603875582797961917.post-89297351781228049332016-03-05T06:57:00.000-08:002016-05-23T09:01:12.796-07:00Detox Water Bar - Health Benefits and Recipes<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Detox Water Bar - Health Benefits and Recipes</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJB5AxBYnIcuVg4u6KJDF19a_Il6Fj0paS7efKziTWQuyRxOIj7NkGhbk0fF8Ip7MkuMWqtw0k3XdSO6LQQII0DPiYFy8IsXNr_MtAMrFq6ol1WngtEMWnUPeR4_2q14Gd2Ie0r-uYj6A/s1600/detox+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="417" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJB5AxBYnIcuVg4u6KJDF19a_Il6Fj0paS7efKziTWQuyRxOIj7NkGhbk0fF8Ip7MkuMWqtw0k3XdSO6LQQII0DPiYFy8IsXNr_MtAMrFq6ol1WngtEMWnUPeR4_2q14Gd2Ie0r-uYj6A/s640/detox+water.jpg" width="640" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Are you trying to lose weight, improve your digestive health, fight inflammation and boost your immune system? Drinking a tall glass of detox water (or two to three) a day can help you do just that!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Do you get tired of drinking plain old water all of the time and you need a way to change things up?? Why not give yourself some extra flavor and add amazing health benefits all at the same time?! Sounds too good to be true, huh??</span><br />
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<span style="font-family: "verdana" , sans-serif;">Regular H2O can easily be transformed into delicious detox water by adding fruits, vegetables and herbs. As the ingredients soak, powerful nutrients will release into the water. While all detox water recipes aim to flush harmful toxins from the body, certain ingredients add additional benefits.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Here is a breakdown of health benefits of common ingredients used to make detox water:</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Lemon & Lime</b></span><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Aids digestion</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Boosts the immune system</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Rejuvenates skin</span></li>
</ul>
<b><span style="font-family: "verdana" , sans-serif;">Cucumber</span></b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights inflammation</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Aids digestion</span></li>
</ul>
<b style="font-family: verdana, sans-serif;">Orange</b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushe</span><span style="font-family: "verdana" , sans-serif;">s toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Boosts the immune system</span></li>
</ul>
<b><span style="font-family: "verdana" , sans-serif;">Grapefruit</span></b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Aids weight loss</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Improves digestion</span></li>
<li><span style="font-family: "verdana" , sans-serif;">High in antioxidants </span></li>
<li><span style="font-family: "verdana" , sans-serif;">Helps lower cholesterol</span></li>
</ul>
<b><span style="font-family: "verdana" , sans-serif;">Raspberries, Blueberries & Strawberries</span></b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights inflammation</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Rich in antioxidants</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Boosts immune system</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights cancer</span></li>
</ul>
<b><span style="font-family: "verdana" , sans-serif;">Watermelon</span></b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights inflammation</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Improves blood flow</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Boosts immune system</span></li>
</ul>
<b><span style="font-family: "verdana" , sans-serif;">Apple</span></b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Aids weight loss</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights cancer</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Boosts immune system</span></li>
</ul>
<b style="font-family: verdana, sans-serif;">Cinnamon</b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Revs the metabolism</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Aids digestion</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Improves brain function</span></li>
</ul>
<b style="font-family: verdana, sans-serif;">Mint</b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Aids digestion</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Eases stomachaches </span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights depression</span></li>
</ul>
<b><span style="font-family: "verdana" , sans-serif;">Basil</span></b><br />
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<li><span style="font-family: "verdana" , sans-serif;">Flushes toxins</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights inflammation</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Contains antioxidants </span></li>
<li><span style="font-family: "verdana" , sans-serif;">Antibacterial properties</span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights depression </span></li>
<li><span style="font-family: "verdana" , sans-serif;">Fights cancer</span></li>
</ul>
<span style="font-family: "verdana" , sans-serif;">Now that you know the benefits, it’s time to start making these delicious detox water recipes!</span><br />
<span style="font-family: "verdana" , sans-serif;">* When making detox water it’s important to <b>let it sit in the refrigerator for at least two hours before drinking</b>. This will allow the nutrients to seep into the water. </span><br />
<span style="font-family: "verdana" , sans-serif;">* When making detox water, many people recommend not eating the fruit afterwards. While eating the fruit certainly won’t harm you, it may not have the same flavor or pack the same nutritional punch as it did before.</span><br />
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<span style="font-family: "verdana" , sans-serif;">Detox Water Recipes:</span><br />
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<span style="font-family: "verdana" , sans-serif;">All Fruit Detox Water</span></div>
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<span style="font-family: "verdana" , sans-serif;">Apple Cinnamon Detox Water</span></div>
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<span style="font-family: "verdana" , sans-serif;">Grapefruit Detox Water</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsc6GW8h66L4cD17U9CLeE-joDaAjsvqeRCOIje3Q9-XXM4PNtEYVTAeUP8N_2iwpVSD8-MRTbHlmZFfqz-1HrFoCmzAO8uFhHto_TARDxLlfy3N3YtYLAHoaHuaW1oewGSM0rJYieHJ8/s1600/grapefruit++detox+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsc6GW8h66L4cD17U9CLeE-joDaAjsvqeRCOIje3Q9-XXM4PNtEYVTAeUP8N_2iwpVSD8-MRTbHlmZFfqz-1HrFoCmzAO8uFhHto_TARDxLlfy3N3YtYLAHoaHuaW1oewGSM0rJYieHJ8/s320/grapefruit++detox+water.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Green Tea Detox Water with Mint</span></div>
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<span style="font-family: "verdana" , sans-serif;">Kiwi Blueberry Detox Water</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmN4Je2co-OVx5MwrdL1gg0tlKYY7HkihmzSEUxo4cCSjbmgnq5RRk77T3n6JryWvALQ_ilD4bIADQZQlUjz7VFgMLVD7Kymb6ZWC9dkOR1s-388ke_S9GU5g1UrTqxX7ulienY_roQK8/s1600/kiwi-blueberrie+detox+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmN4Je2co-OVx5MwrdL1gg0tlKYY7HkihmzSEUxo4cCSjbmgnq5RRk77T3n6JryWvALQ_ilD4bIADQZQlUjz7VFgMLVD7Kymb6ZWC9dkOR1s-388ke_S9GU5g1UrTqxX7ulienY_roQK8/s320/kiwi-blueberrie+detox+water.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Lemon Lime Cucumber Detox Water</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcIoFRZMAiMXEB0FeKoiLWyKH7hkuXMb_RGkBemgPG80KnN7F9dXyB5W8a-yadAkJ0FG5jPXz4Fx2Oxb5wnWQC6tfv-brptRSJ1epArDDmKnRaxTPIdGXKfOrWITHMjJpUcWnqFRHxfkw/s1600/lemon-lime-cucumber.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcIoFRZMAiMXEB0FeKoiLWyKH7hkuXMb_RGkBemgPG80KnN7F9dXyB5W8a-yadAkJ0FG5jPXz4Fx2Oxb5wnWQC6tfv-brptRSJ1epArDDmKnRaxTPIdGXKfOrWITHMjJpUcWnqFRHxfkw/s320/lemon-lime-cucumber.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Strawberry Kiwi Detox Water</span></div>
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<span style="font-family: "verdana" , sans-serif;">Orange Blueberry Detox Water</span></div>
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<span style="font-family: "verdana" , sans-serif;">Raspberry Lemon Detox Water</span></div>
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<span style="font-family: "verdana" , sans-serif;">Strawberry Lemon Basil Detox Water</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-akgrhIhJtJGFBZ_fTxQeRajcUxvy1zpm99siCqjuR9zboDQbG-t5-qqX2qGF6LeOEEE2jVOWZYNb2Pc-q70ZWkc16P-k6dbcVvxWUz6sKpjG4Q_iyXHB1t0hWQTAEXPrOM1j46fY0sA/s1600/strawberry+detox+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-akgrhIhJtJGFBZ_fTxQeRajcUxvy1zpm99siCqjuR9zboDQbG-t5-qqX2qGF6LeOEEE2jVOWZYNb2Pc-q70ZWkc16P-k6dbcVvxWUz6sKpjG4Q_iyXHB1t0hWQTAEXPrOM1j46fY0sA/s320/strawberry+detox+water.jpg" width="320" /></a></div>
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<div style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Watermelon Detox Water</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqUVkbuM-GvzxqlpMO5UL2rNC7zQA73l_nA-p4metTr38OPNNrFApn9Jl5yoWXza_xX014GpYOics5K0qpVFc55Ml0Q0PzaAgzWJ5IJdKWCLgIaYhrQmKFe22TOQ7PeZMRwV9kfdWJ1Ao/s1600/watermelon-detox-water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqUVkbuM-GvzxqlpMO5UL2rNC7zQA73l_nA-p4metTr38OPNNrFApn9Jl5yoWXza_xX014GpYOics5K0qpVFc55Ml0Q0PzaAgzWJ5IJdKWCLgIaYhrQmKFe22TOQ7PeZMRwV9kfdWJ1Ao/s320/watermelon-detox-water.jpg" width="320" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Enjoy these fantastic recipes! You should be drinking half of your weight in water EVERY day! With these delicious recipes, that should not be so difficult!</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Do you want to join my next FREE fun fitness and clean eating group? Just fill out the below form:</b></span><br />
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<iframe frameborder="0" height="500" marginheight="0" marginwidth="0" src="https://docs.google.com/forms/d/1pRqyI8zxY0JRnlgdsGrOWw-eJ25ujdLUK2qWqsSlaRk/viewform?embedded=true" width="760">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com1tag:blogger.com,1999:blog-603875582797961917.post-76552637642320580472016-03-05T06:41:00.000-08:002016-05-23T09:00:46.909-07:00About Me<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">ABOUT ME</span></h2>
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<span style="font-family: "verdana" , sans-serif;">I am married to a wonderful and supportive husband and I have 6 children... twins (boy/girl) that are 12yo, a 4yo daughter, and three step daughters that are 17yo, 15yo, and 12yo. We have a big household and we have a lot of fun! There is always something going on!! As you can see, we have blended family and we have a bit of "mine", "his", and "ours" going on..... and I couldn't be happier!! I work full-time as a pharmacist at a small psychiatric hospital that services adolescent patients. I have always had a passion for science and how the body works, so pharmacy was a good major for me. I have since found that I really enjoy reading and learning about nutrition, metabolism, exercise physiology, etc. I guess I am kind of a nerd in this sense, lol. I am a christian and my faith in God defines my perspective on many things as well as give me the faith and courage to tackle the hard tasks! I enjoy spending time with my family and friends, doing anything outdoors, exercise/fitness, playing softball, spending time at the beach, and shopping, of course!! </span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>My Transformation Story</b></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj__O3ABDvMKqvn9rCIALXS2vLvEUThgUD9utU3unKsTxuP8GJYy_jc-mXy129EA6PFu7cgSCiqxvj0322FDdpVvUlNpcLUvGzEQXn7AdEEbUhX42Iv27kYpSvYJN0aeS_yc08wGCByltE/s1600/G2+Upload+2-16+952.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj__O3ABDvMKqvn9rCIALXS2vLvEUThgUD9utU3unKsTxuP8GJYy_jc-mXy129EA6PFu7cgSCiqxvj0322FDdpVvUlNpcLUvGzEQXn7AdEEbUhX42Iv27kYpSvYJN0aeS_yc08wGCByltE/s1600/G2+Upload+2-16+952.jpg" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">I have always been a person that enjoys exercise and being physically active and for the most part, have always been a fairly healthy eater. In January of 2005, I gave birth to twins after carrying them to term. I gained 50 pounds with that pregnancy and it took me about 2 ½ years to get back to my pre-pregnancy weight. It was very difficult, but with the help of Turbo Jam and Billy Blanks Tae BO… I finally did it! After giving birth to a third child in 2011, I found myself having to fight this difficult battle again (but this time I would be in my 40’s versus being in my 30’s!) To add insult to injury, I was involved in a boating accident that resulted in a torn ACL and LCL in my right knee. This injury completely halted my workout efforts for better than a year. By the time that I was finished with physical therapy for my knee and was able to start back on my weight loss journey, I had about 25-30 pounds to lose. As soon as the doctor gave me the “OK” to exercise hard and jump, I began (again) my journey to regain my health with the Insanity program. I followed both the diet and exercise plan to a tee for 60 days. At the end of the program, I had definitely gotten stronger and regained my cardiovascular endurance, however I had only lost a couple of pounds. Feeling very frustrated and defeated, I decided to try Shawn T’s T25 program. I followed this exercise program for 120 days. I liked the fact that I could get the work outs done in only 30 mins and still felt as “worked” as I did when I was doing Insanity. I lost about 7 pounds total with this program. In hindsight, I believe that it was because this program does not allow you to eat as much food as Insanity allowed. I was starting to tell a difference in the way that my clothes were fitting, but I still had a long way to go! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPS9ukVGD3MEwfiKeJVaFvqpoUlXfzF-bLOCbS4E_1CPCLhcSet2-mnMkX6-y7K1bw2XHx1TnrsWUVwSc-N3oETwBwNeQPc2EQMwfQcmC7GcZs8iL_RuA1ROIP1jM4eBeFn7j9lcZl-w/s1600/G2+Upload+2-16+815.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaPS9ukVGD3MEwfiKeJVaFvqpoUlXfzF-bLOCbS4E_1CPCLhcSet2-mnMkX6-y7K1bw2XHx1TnrsWUVwSc-N3oETwBwNeQPc2EQMwfQcmC7GcZs8iL_RuA1ROIP1jM4eBeFn7j9lcZl-w/s320/G2+Upload+2-16+815.jpg" width="320" /></a></div>
<span style="font-family: "verdana" , sans-serif;">Then, I discovered the <a href="http://pambarefoot.blogspot.com/2016/02/21-day-fix-program.html" target="_blank">21 Day Fix Program</a>. This program has been a life-saver for me! In just 21 days, I lost 8 pounds!!! I couldn’t believe my results! This program really taught me some things about portion control and well balanced eating! I thought that I already had a grasp on portion control until I received the containers in the mail! I learned that even if it is healthy foods that we are over consuming (like vegetables, beans, and healthy fats), this will stall our weight loss results. After two rounds of <a href="http://pambarefoot.blogspot.com/2016/02/21-day-fix-program.html" target="_blank">21 Day Fix</a> and one round of <a href="http://pambarefoot.blogspot.com/2016/02/21-day-fix-program.html" target="_blank">21 Day Fix Extreme</a>, I have lost 25 pounds in about 3 months time! I believe that the incorporation of weight training with these programs is the catalyst that has pushed me out of this plateau finally and revved up my metabolism allowing me to achieve significant and fast results! I should also add that I have been drinking <a href="http://pambarefoot.blogspot.com/2016/02/what-is-shakeology-shakeology-has-been.html" target="_blank">Shakeology</a> for about a year now… and I fully believe that it is the <a href="http://pambarefoot.blogspot.com/2016/02/what-is-shakeology-shakeology-has-been.html" target="_blank">Shakeology</a> that has given me the energy to complete these programs. More importantly, since November of last year, I have lowered my total cholesterol from 171 to 156 and my LDL or “bad” cholesterol from 103 to 88. I attribute these remarkable results to the superfood nutrition contained in <a href="http://pambarefoot.blogspot.com/2016/02/what-is-shakeology-shakeology-has-been.html" target="_blank">Shakeology</a>! So, this journey is not just about the number on the scale, but about an improvement in overall health and well-being! </span><br />
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<span style="font-family: "verdana" , sans-serif;">It is important to note that I am a poor historian, so I did not take any "official" before/after pics or measurements…. But, I sure wish that I would have! I know that I have lost inches all over my body because of how loosely my clothes are now fitting. Take it from me, document your success with pictures and take your measurements! You will be glad that you did! I have been a long-time customer of Beachbody products and have loved every program with which I have participated. I believe in the Beachbody products… so much so, that I decided to take another leap of faith and become a Beachbody coach! I look forward to sharing my experiences, triumphs, and challenges to help others reach their goals! If I can do this… anyone can! I know what it feels like to be depressed about weight and body image issues and I also know what it feels like to overcome those challenges! </span><br />
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<span style="font-family: "verdana" , sans-serif;">Even though I am a pharmacist, I feel that I have finally found my passion in life and my God-given purpose now that I have become a coach. I really LOVE trying to help people achieve their fitness and weight loss goals. I really LOVE learning about nutrition, weight loss, and clean eating. I have learned so much and I love sharing it with others to help them change their lives for the better! So, let's do this... let's do this TOGETHER!!</span><br />
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<span style="font-family: "verdana" , sans-serif;">Day 41 - Chisel Balance</span></h2>
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<span style="font-family: "verdana" , sans-serif;">Please see Hammer and Chisel - Day 1 for a full description of today's workout by Autumn Calabrese. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg65t8tBIsQIwvCRhHt9m63eW-XLXWvuSZ1dPx2J-MdKKUu15Ewd63CjOB2iR84HZ01s2m1ckfbnSnMrGtxXlJHrga6Sl0r4HlOi4ri8NcwXCA-a6Dvu43hpy4DSSBaoAvjYwDHmgQK17o/s1600/unmotivated.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg65t8tBIsQIwvCRhHt9m63eW-XLXWvuSZ1dPx2J-MdKKUu15Ewd63CjOB2iR84HZ01s2m1ckfbnSnMrGtxXlJHrga6Sl0r4HlOi4ri8NcwXCA-a6Dvu43hpy4DSSBaoAvjYwDHmgQK17o/s400/unmotivated.jpg" width="225" /></a></div>
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<span style="font-family: "verdana" , sans-serif;">Let me just say that this particular workout is probably my least favorite of all of the workouts in this entire program. I was really feeling VERY unmotivated to get this done today!! However, somehow... some way, I made myself do it! I feel better now that it is behind me and I am so glad that I did not let my lazy alter ego take over today! If I can do it, you can too! GET IT DONE!!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzcGA6I95j1prtouMU7cv-15niq-FyX-3G9fiyXlsRI76hWFoci5dXClDRzbGWRmY6BBumvSFfSVCPiwlcIL0rgho2dVY96-zgL8ZxB16iY_K4KbCT96zwMhOytqbGZX-e4hiCnfx_gwA/s1600/hardest-part-to-lift_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzcGA6I95j1prtouMU7cv-15niq-FyX-3G9fiyXlsRI76hWFoci5dXClDRzbGWRmY6BBumvSFfSVCPiwlcIL0rgho2dVY96-zgL8ZxB16iY_K4KbCT96zwMhOytqbGZX-e4hiCnfx_gwA/s400/hardest-part-to-lift_0.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">This picture describes exactly how I felt today!! Sometimes you really have to DIG DEEP to find the motivation to keep going.... it was definitely one of those days for me!</span></div>
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<span style="font-family: Verdana, sans-serif;">See you tomorrow for Hammer and Chisel - Day 42! Hopefully, I will be feeling more motivated tomorrow! :)</span></div>
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<iframe src="https://docs.google.com/forms/d/1b1vfjt91YOq8VHThr5Koi9BxD1RJ21bcNMRCvOrSH3Y/viewform?embedded=true" width="760" height="500" frameborder="0" marginheight="0" marginwidth="0">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-457629361674016262016-02-27T11:45:00.000-08:002016-04-17T13:04:47.576-07:00Hammer and Chisel Journey - Day 21: ISO Strength Chisel<h2 style="text-align: center;">
<span style="font-family: "verdana" , sans-serif;">Day 21 - ISO Strength Chisel</span></h2>
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<span style="font-family: "verdana" , sans-serif;"><i>Some notes</i> – All moves are 10 reps, followed by a 10 second isometric (ISO) hold. AND you repeat everything twice.... so a total of three sets for every move! This becomes VERY challenging! She does allow for time to stretch before she moves on to the next move.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Sumo Squat</b> – Toes pointed out. Use weights and keep your back straight. Down & up 10 times, then HOLD! Repeat twice. I used 15 pound dumbbells.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Push Up</b> – Simple move, hard to do! :) 10 pushups, followed by holding for 10 seconds in the down position. Repeat twice. I had to do each hold on my knees for all three sets. By the third set, I could not even do the 10 push ups on my feet, had to go down to my knees! This is an improvement from Day 21 in which I performed all of it on my knees!</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh-17PToOmBESGxX01qLhLUEVtOM3WXkrC106yYnz7pIihoLk8yE7RTboTrd9qRZkDG0GmFFWVQHeADWMptGdXfApZ-QiNxt6U8MW5CAKMCWzqlO-QMtYKguXUP1dOUk4Icp7vrYihTRE/s1600/max+hammer+strength+2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhh-17PToOmBESGxX01qLhLUEVtOM3WXkrC106yYnz7pIihoLk8yE7RTboTrd9qRZkDG0GmFFWVQHeADWMptGdXfApZ-QiNxt6U8MW5CAKMCWzqlO-QMtYKguXUP1dOUk4Icp7vrYihTRE/s400/max+hammer+strength+2.jpg" width="225" /></a><span style="font-family: "verdana" , sans-serif;"><b>Split Squat</b> – One foot on the bench and you drop down 10 times on each side, followed by an isometric hold. Repeat twice. This one REALLY burns by the time that you are done! I used 15 pound dumbbells. </span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Pull Up</b> – Again, simple move, but hard to do! 10 Pull ups, followed by a HOLD at the top for 10 seconds. Repeat twice. I used a resistance band attached to the door. My husband uses the pull up bar.</span></div>
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<span style="font-family: "verdana" , sans-serif;"><b>Step Up Side Hold</b> – In this move, you step up onto the bench with one foot 10 times from the SIDE. Then, you HOLD for 10 seconds with your leg in front of you. Repeat twice. Autumn really likes to keep hammering on those legs!! This one really BURNS! I am holding a 10 pound dumbbell.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>One Arm Row</b> – Straightforward, a one arm row with weights. The isometric HOLD is at the top for 10 seconds. Repeat twice. I used an 8 pound dumbbell.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Sit up C- Curve</b> – Situps with a light weight held at your chest. Make sure you keep your chest up. The isometric hold is for 10 seconds in the down position. Repeat twice. I used a 10 pound dumbbell.</span><br />
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<span style="font-family: "verdana" , sans-serif;"><b>Lateral Raise</b> – Light weights for this one! A lateral raise with an isometric hold at the top of the move. Repeat twice. Shoulders really feel the burn! I used 3 pound weights.</span><br />
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<span style="font-family: verdana, sans-serif;"><b>ISO Strength Chisel Review:</b> </span><br />
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<span style="font-family: verdana, sans-serif;">This is a really TOUGH workout. Even my husband thinks that this one is really tough! The isometric hold is what really makes this difficult. These ISO moves really work!! I felt the burn long after the workout (and this one always makes me pretty sore!) Although drinking Recovery Formula really helps with this! Before Hammer and Chisel, I have never really been one to use this supplement... but I am definitely a believer in this product with this program!!</span><br />
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<iframe src="https://docs.google.com/forms/d/1b1vfjt91YOq8VHThr5Koi9BxD1RJ21bcNMRCvOrSH3Y/viewform?embedded=true" width="760" height="500" frameborder="0" marginheight="0" marginwidth="0">Loading...</iframe>Anonymoushttp://www.blogger.com/profile/06217762471012151096noreply@blogger.com0tag:blogger.com,1999:blog-603875582797961917.post-6251948231739804032016-02-27T11:30:00.000-08:002016-04-17T13:05:18.300-07:00Hammer and Chisel Journey - Day 45: ISO Strength Chisel<h2 style="text-align: center;">
<span style="font-family: Verdana, sans-serif;">Day 45 - ISO Strength Chisel</span></h2>
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<i>Some notes</i> – All moves are 10 reps, followed by a 10 second isometric (ISO) hold. AND you repeat everything twice.... so a total of three sets for every move! This becomes VERY challenging! She does allow for time to stretch before she moves on to the next move.</div>
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<b>Sumo Squat</b> – Toes pointed out. Use weights and keep your back straight. Down & up 10 times, then HOLD! Repeat twice. I used 25 pound dumbbells.</div>
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</div>
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<b>Push Up</b> – Simple move, hard to do! :) 10 pushups, followed by holding for 10 seconds in the down position. Repeat twice. I had to do each hold on my knees for all three sets. By the third set, I could not even do the 10 push ups on my feet, had to go down to my knees! This is an improvement from Day 21 in which I performed all of it on my knees!</div>
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<b>Split Squat</b> – One foot on the bench and you drop down 10 times on each side, followed by an isometric hold. Repeat twice. This one REALLY burns by the time that you are done! I used 25 pound dumbbells. </div>
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<b>Pull Up</b> – Again, simple move, but hard to do! 10 Pull ups, followed by a HOLD at the top for 10 seconds. Repeat twice. I used a resistance band attached to the door. My husband uses the pull up bar.</div>
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<b>Step Up Side Hold</b> – In this move, you step up onto the bench with one foot 10 times from the SIDE. Then, you HOLD for 10 seconds with your leg in front of you. Repeat twice. Autumn really likes to keep hammering on those legs!! This one really BURNS! I am holding a 10 pound dumbbell.</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/BBgi_knjobs/0.jpg" src="https://www.youtube.com/embed/BBgi_knjobs?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<b>One Arm Row</b> – Straightforward, a one arm row with weights. The isometric HOLD is at the top for 10 seconds. Repeat twice. I used a 10 pound dumbbell.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg_pMSs4GBlHPjoxK9RRpfjIgPfS2JtayYvfhTYTqwur_x_1i3QMNMJRn1PcjGTQlpX1omSaY5spWSwRBC1_udFTpzNtvpShSA10swSZWZIr4foIuWcXLCyVIsLMkwGCbhyphenhyphenOw6EQ-ZGak/s1600/iso+strength+chisel.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg_pMSs4GBlHPjoxK9RRpfjIgPfS2JtayYvfhTYTqwur_x_1i3QMNMJRn1PcjGTQlpX1omSaY5spWSwRBC1_udFTpzNtvpShSA10swSZWZIr4foIuWcXLCyVIsLMkwGCbhyphenhyphenOw6EQ-ZGak/s400/iso+strength+chisel.jpg" width="225" /></a></div>
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<b>Sit up C- Curve</b> – Situps with a light weight held at your chest. Make sure you keep your chest up. The isometric hold is for 10 seconds in the down position. Repeat twice. I used a 10 pound dumbbell.</div>
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</div>
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<b>Lateral Raise</b> – Light weights for this one! A lateral raise with an isometric hold at the top of the move. Repeat twice. Shoulders really feel the burn! I used 5 pound weights with this move and was really challenged with this amount of weight!</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXKyYjsGWtQqMGh47Fi5Vy-EXkzi8_Niu1x12sHKJsRJ600PxWJLyQvEYNudXUTLqB-xcvsy-xF2RN0PzE__I7YJyy1LoPA5VohI7rE1xYBa33SN3VuJ9CjYAe0EDeORx_i3ROz5_thXY/s1600/iso+strength+chisel+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXKyYjsGWtQqMGh47Fi5Vy-EXkzi8_Niu1x12sHKJsRJ600PxWJLyQvEYNudXUTLqB-xcvsy-xF2RN0PzE__I7YJyy1LoPA5VohI7rE1xYBa33SN3VuJ9CjYAe0EDeORx_i3ROz5_thXY/s320/iso+strength+chisel+2.jpg" width="180" /></a></div>
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<b>ISO Strength Chisel Review:</b> </div>
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The isometric hold is what really makes this difficult. These ISO moves really work. I felt them in my muscles for the next 36 hours after completing the workout. By far, the hardest move for me on this set was split squat. The outside of my booty was BURNING. I love being able to tell very quickly during these workouts which muscles I rarely use.</div>
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See you tomorrow for Hammer and Chisel - Day 22!</div>
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