How to Get a Nice Butt

 Ever wonder how girls get those cute little tight butts? They just make every outfit look cuter and you just feel good about yourself. My butt and thighs were definitely my least favorite part of my body- It’s funny looking back because in high school I actually did the whole hoodie around the waist move to hide my hugggeee booty…but now I’m proud to show it off. 
The cool thing about working out…there is a workout for every personality and booty part. You can tone, tighten, and strengthen just about everything and find a way to do it that you actually enjoy! Shocking I know 😉

 For starters, you need to eat right! To get the absolute best results- you need to fuel your body. Ever hear “you can’t out train a bad diet” or “abs are made in the kitchen”? Guess what? It’s true! 

Just do it! I’m watching you!

Eat your breakfast people! This is usually where people who aren’t serious about results will start to give excuses. Remember, every excuse is a choice to fail! It might take a little bit of planning and prep- not only is it worth it…but you’ll find that it actually saves you time and stress. You can focus on more important things. 
If you are crazy busy, you need to get a meal replacement shake that you can grab on the go. My pick? Shakeology– quick, easy and by far the healthiest meal of the day. Don’t take my word for it…check out the facts and nutrition label. 

My life saver! Get it here

If you need some help with meal planning, here is an example week from my good friend Melanie. She always has awesome stuff on her blog —->>  http://melaniemitro.blogspot.com/ 

Now, down to business! 


The workout: Stairs

I personally like to workout in the comfort of my own home- but Santa Monica is so beautiful that I’m obligated to get outside and enjoy it =) It’s summer so it’s the perfect time to enjoy the outdoors with a FREE workout routine!

Why Run Stairs?
Besides the fact that it’s totally free- running the stairs is amazing for your body because you are working your largest muscle groups, you are working on your breathing, it’s a great cardio workout and a great way to clear your mind.

So what do I have to do?
First things first- find some stairs! It could be at a school, office, gym, etc…We picked the Santa Monica Stairs. These things are a beast! The first time I attempted them, I made it up and down twice. Thought I was going to dieeee. It was crazy intense- but just like everything else…it gets easier with time and practice.
Next, grab a friend or some tunes. I need something or someone to keep my mind preoccupied lol It makes it go a lot faster! When you’re having fun and grooving- you won’t want to stop!

Stretch It Out

I like to jog over to the stairs to warm up my muscles- then you want to take 3-5 minutes to stretch it out. Make sure you get your calves, guadricep, and hamstrings. If all of this is crazy foreign mumbo gumbo, check out this article on stretching from ABC of Fitness. They even include lil pics to show you.

Down to Business
Hop to it! Get started but make sure you go slow at first. Pace yourself- you want to start by getting your heart rate up and the blood flowing. Take nice deep breathes. Once you start to warm up, you can increase your speed. Make sure your shoes are tied! (I’m paranoid about that!)  I always have to stop to think about my breathing- you want to fill your LUNGS not your tummy. Take deep breathes but contract your abs and focus on filling your lungs. 
Use your whole body- engage all of your muscles, not just the legs. Use your arms to help with the movement- keep those elbows in and shoulders down!
Don’t go buckwild your first time- you will be sore tomorrow…and probably the next day lol When you are working at such a high intensity- drink tons of water and it really helps to have a recovery drink to repair your muscles. My go to- P90X Results and Recovery. Tastes like a creamsicle =)

 Tone and Tighten
Once you’ve worked your tail off, you can start your cool down. You’re doing to do this for about 5 minutes.This is where you really want to focus on controlled movements. Think about the muscles you are working and then engage them. 
Take two steps at a time to stretch your booty. This takes more effort to raise your feet to the next level. Increase the intensity raising your back leg with a little kick before you bring it up to the next step. 
Tighten and squeeze the booty!
Cool Down & Stretching
Bring your heart rate down. You can down this by simply walking around for a few minutes. Once you feel like your heart rate has come down enough- you can repeat the sequence of stretching you did to start. Keep breathing! Inhale. Exhale. 

You are amazing! Now celebrate with your friends!!! 
Take in the amazing scenery wherever you are- express gratitude for your incredible body and abilities. You are now even stronger than you were!

As you get better- you can run more rounds, run faster (try timing yourself), race your friends, increase the frequency that you go running. But remember to start small!
Even celebs run stairs! Check out Nicole Murphy! She’s 45!

If exercising outside is not an option or you like to have more structure and be told exactly what to do- you need to check out my absolute favorite workout program of all time…Brazil Butt Lift

In other news- I love to shop so I just have to share some of my finds! Of course I love Ikea for everything involving storage and organization! I got these awesome little bins for under the sink. 

Out of sight, out of mind 
The mess is contained!

 Then onto my next project- I kept seeing these cute “beach that way” signs on people’s houses so of course I had to have one. I checked out Etsy, but everything was kinda pricey for just a little sign.
I found this little guy at Micheal’s for $1.49! I slapped on some paint and $4 later had my own cute little beach sign!

The painting and crafty fun didn’t stop there…I found little initials and this awesome star. I’m on a blue/green kick right now so I had to paint them. It serves as a cute little decorating AND a reminder for my goal….10 Star Beachbody Diamond Coach. I want to help bring 6 people home this year from their jobs and help them do Beachbody full time like I do=)

 I’m pretty sure TJ Maxx will be the death of me. I went in there just to look and of course walked out $100 later. I did score these cute throw pillows and the best/softest throw blanket ever. Blankets are a MUST around the house- I am ALWAYS cold!!

And lastely, I have to mention my newest addition to the Bombshell family! I am so excited for her to get started!!! She’s doing the Ultimate Reset. I have no doubt that not only will she reach her goals but she’ll inspire others to take action. Proud to have her on my team!


I’m back! Beachbody Vegas Trip

Heyyyyy, I’m backkkk!!! It feels soooo awesome to get back and into my routine =) We had such an amazing time- I have to gather all of my pictures together and post them but I can already tell you that my favorite aspect of summit was being together with my team.
The energy and positivity was incredible- plus it was a lot of fun. I’ve never been to Vegas- it was larger than life. 
But oh my goodness- still being in Santa Monica I forgot that people still smoke! Eeeeekkkk!! Why is that still a thing? gross!
There really is something special about being a part of something bigger than yourself. Our mission with Beachbody is to end the trend of obesity and help people live healthy/fulfilling lives. 
When I really sit down and think about what that means…it’s more to me than helping “people”  Sometimes the word “people” sounds so vague and impersonal. It’s about helping Jennifer and Renee and Megan. It’s about helping a person FEEL good about themselves and in their own skin. It’s about helping someone reclaim their self confidence so they can free themselves from stressing about their body and allow them to clear that mental space so they can focus on their DREAMS.
One thing that really struck me this last week was people’s judgement and perspectives. If you look at the picture above…someone who doesn’t know us might assume we are snobs…or have always been fit. NOT TRUE! Every single one of these girls is sweet and would do ANYTHING to help others. They have struggled with food and weight and together we have CONQUERED those obstacles. This picture represents some much. To me it says “Together we are BETTER” it says “people helping people” it says “we are STRONG!”
If that is something You are passionate about- then maybe you should think about joining us. It’s more than just “looking good” It’s about living up to your highest potential and then paying it forward and helping others do the same. Email me if you feel me on this!

Here is an awesome example! I came home to see that Lindsey had posted her Brazil Butt Lift and Shakeology results from 5 weeks! She looks amazing!!! THIS is what it’s all about! She was gorgeous before but the confidence from the first to last picture is unbelievable! That’s what I love!

I’m about to start my next 4 week Brazil Butt Lift challenge group! So let me know if you want in on it! It’s all about changing your eating habits and working those problem areas! 

I’m not going to lie…while in Vegas…I kinda ate my face off! There was amazing food everywhere I turned! So I thought…I’m going to enjoy myself =) 

But no worries…as soon as we got back I was right back to eating healthy. That’s why I am sooo glad I became a coach. It’s that constant accountability! I no longer feel depressed or upset when I get derailed because I KNOW I have a team of people who will help me back on the bandwagon when I get home.
We enjoyed an amazing Indian dinner- veggie soup (my fav) with brown rice, chicken and veggies. Sooooo satisfying AND I love eating healthy because you actually FEEL better after without that nasty heavy feeling.

More good news! I got furniture for my CA apartment! Living on the beach = my dream come true. Now I just need some area rugs, art and throw pillows and I’ll be set. I’m thinking BRIGHT blues and greens. I need some COLOR up in here! Let me know if you ladies have any awesome sites I should check out for this- I’ve been stalking Overstock.com lol 

After the amazing soup we had, I was inspired to make my own. The cool thing about making soup is….#1 it’s healthy and tastes awesome #2 it’s easy #3 you have several meals for DAYS!


1 onion chopped 

    2 Cups carrots, sliced 
    1 Cup celery, including leaves 
    3 garlic cloves, 
    black pepper to taste
    8 Cups Veggie broth
    2 Cups chopped tomatoes (I used diced in the can! CHECK THE LABEL!! Look for a brand with JUST tomato!! Forget all of that crap they add!!)
    2 Cups WHITE kidney beans 
    2 Veggie Bullion cubes 
    3 C baby spinach
Then I cooked some chicken separately and added it =)

 For another awesome soup recipe, check out Zesty Spinach Soup



One Ingredient Banana Ice Cream

I am a FREAK for ice cream- I swear I have an unhealthy addiction to it. Every flavor is my favorite! It’s that one food I can never pass up or say no to. I think I have a problem…. 😉


Today I had a craving so instead of adding my banana to my morning oatmeal, I thought I’d try something new! 
I’ve seen this Banana Ice cream recipe floating around on a few blogs here and there- I even posted about it once before but have never experienced the amazing-ness of it….until now….


Ohhhh mmmmm Geeee guys, Seriously. This is a MUST make. If you like whipped cream…you need to try this.


You only need ONE ingredient….BANANA!


Ok so here is the scoop:


Grab a banana (or two if you dont want to share!)
Peel
Slice
Freeze for 1-2 hours (or more)
Blend or throw in food processor (scrape sides when needed)
Keep blending! I did about 5 minutes


That’s it!


I chose to add a dash of Almond milk and a pinch of PB2 
just because I wanted it creamy and a lil peanutty =) 
Add sliced almonds and sprinkle with chocolate shakeology for presentation and chocolaty goodness!

Keep blending! It goes from this…to total creaminess!



It has that soft ice cream consistency that I love- I always leave my ice cream out for 5-10 min before I eat it because I love when it’s soft. Soupy is gross, but this is perfect.

Almond Crusted Chicken, Sweet Potato Fries and Jamie Eason’s Cinnamon Swirl Protein Bread

I love my food processor!! Ok, so I probably didn’t NEED to use it today…but hey…I paid a lot for that thing. I want to get my moneys worth!
Originally I was going to stick with something simple…but I got the itch to make something yummy. 

On the menu tonight:

  • Almond Crusted Chicken
  • Sweet Potato Fries
  • Jamie Eason’s Cinnamon Swirl Protein bread!


Almond Crusted Chicken

1 egg white

3 teaspoons water
6 ounces boneless, skinless chicken breast
1/4 cup sliced almonds, coarsely chopped (I threw mine in the food processor)
Sea Salt and pepper to taste
One bowl for eggs, one for almonds & then a dish for baking it in

Directions

1. Whisk egg white, water, salt, and pepper in small bowl. Dip the chicken breast into the egg mixture and then in almonds.
Chicken before I put them it in the oven
From here you have options…
1. Heat a skillet over medium heat and lightly coat with unrefined coconut oil. Sautee chicken on one side over medium heat for 3 minutes. Turn and cook for an additional 3 to 4 minutes, until cooked through
OR
2. Bake in glass dish at 350 degrees until cooked through for approx 15 minutes (this is what I did)
Sweet Potato Fries or Chips!


Sweet Potatoes (I made 3)
Olive Oil
Salt & Pepper
Seasonings (optional) I used Cajun Seasoning on 1 pan
Directions:
1. Set the oven to 450 degrees Fahrenheit.

2. Peel the potato or leave the skin on -Note: the skin has nutrition benefits. I peeled them this time…just because lol

3. Cut taters in half, then cut into little fries. 


4. In a bowl I mixed 1/4 C olive oil, pepper, salt, and seasonings. Throw your “fries” in there and mix it all around until they are nice and covered.


5. Spread out on pan- make sure they are not touching or they will “sweat” Ewww! If you like them more crispy and avoid soggy fries…do yourself a favor and make sure they don’t touch. 

6. Bake for 15 minutes. Resist the urge to mess with them. After 15 min you are free to take them out and flip them. Bake for another 10 min.

Noooowwww time for the GOOD stuff!!


Jamie Eason’s Cinnamon Swirl Protein Bread from Bodybuilding.com


She has an AWESOME video that explains how to make it on the site!


Ingredients:
1/3 cup Ideal (Xylitol)
2 tsp cinnamon
1 1/2 cups oat flour (I made my own! I threw rolled oats in the food processor)

2 scoops vanilla whey protein (I used BSN Dessert- Whipped French Vanilla)
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

Directions:
Preheat oven to 350. Spray an 8 X 8 inch Pyrex dish with non-stick spray.

Made my own Oat Flour =) 

From this…to oat flour. Put in food processor for a few min.

Protein Powder that I used- Whipped Vanilla YUMMMM

I used Truvia. I just ran to the store nearest to my house and they did’t have the bag…so I had to use the packets! lol 

In small bowl combine: (set aside)
1/3 cup Ideal (Xylitol)
2 tsp cinnamon

Combine Dry ingredients

 In a large bowl combine: (whisk together)

1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Xylitol) or ¼ cup Stevia in the Raw

In a medium bowl combine: (whisk together & add to lrg bowl)
2 egg whites
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of baby food applesauce and ¼ cup low sugar vanilla yogurt (optional)

I put the batter back in the food processor to mix. Honestly, I did it just to get more use outta the thing 😉

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter).

Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top.

Draw a knife through the batter to marble. Bake for 24 to 28 min. Let cool for 10 min. Bread will be dense.

The house smells soooo good

To make the “frosting” combine 1 container of 0% fat Greek Yogurt with 1 scoop vanilla protein powder. Mix!

Mmmmm!
Soooo tasty!!

I ate 1/3 of the pan!!! I couldn’t resist the cinnamon!! I’m soooo full! 

Little Sydney being a lazy bum lol 

Nutrition Facts:
Makes 16 squares
1 square = 55 calories, 1 g fat, 8 g carbs, 5 g protein

The Weight of the Nation from HBO

It was so surreal coming home. I know my house inside and out but I felt like I was having an out of body experience- going through all of the cabinets and closets! I have stuff!!! A LOT of stuff! In Santa Monica, I got so used to living with the minimum. It was actually nice- I remember watching an episode of Oprah (love her!) where they toured different houses around the world. I believe it was the Swedish family that had virtually no possessions.  They had a beautiful home- absolutely stunning design. But no knicknacks, no pillows on the couch, no magazines on the coffee table- bare! 


When Oprah asked what it was like…the husband replied….“Less stuff, more LIFE”

That has stuck with me ever since and I think I finally understand.  I did have a full life without being attached to a lot of possessions. Now that I’m home and realized that I have 3 closets full of clothes…I am conflicted. What can I say…I like options! lol 

And of course…I missed my babies more than ANYTHING. Look how cute she is!! squeeellll!


I am also loving my the familiarity of my old routine. 

Wake up– 2 glasses of water
Workout– Cardio
Breakfast– Egg whites and oatmeal (add cinnamon, almonds & stevia)
SnackShakeology
Lunch– Chicken and 2 cups of greens
Snack– veggies & hummus OR greek yogurt plus protein powder
Dinner– Chicken and 2 cups of greens/veggies
WorkoutBrazil Butt Lift
Snack– Protein Shake

If you haven’t tried Greek Yogurt yet, what are you waiting for? It tastes like ICING!
1 Cup Plain 0% fat Greek Yogurt
Dash of cinnamon
1 scoop BNS Dessert- Vanilla Protein Powder

Mix- and eat directly off the spatula so you feel like you’re eating icing 😉

This is a bit random- but this is my Paula Deen spatula. I don’t know if you’ve ever seen her kitchen stuff…but it’s AMAZING. The paring knives are outta this world =)

Anywayyyy the reason I wanted to post something today was to share the HBO special “The Weight of the Nation” 

You can go on their site and watch it for FREE. It will bring you to tears and INSPIRE you. Go watch!! 


Vegan Banana Ice Cream

Simplicity at it’s finest- I just stumbled upon the most amazing recipe ever. The best part about it…it only requires one ingredient….bananas!

Image from Conscious Cravings

It’s super easy- just peel bananas. Slice. Freeze. 


Throw the banana slices in your food processor (or blender) VOILA! Ice cream! It saves you a ton of calories but still satisfies that need for something sweet =)


If you want to get crazy with it, go ahead and mix in some of your favorites.

  • Nuts- almonds would taste delicious
  • Fruit- Strawberries!
  • Dried Fruit
  • Cocoa Nibs 
  • Peanut Butter ALWAYS tastes great with banana. match made in heaven!
  • Nutella!
  • Coconut
  • I’m a HUGE fan of adding Vanilla extract to everything. I think I’m going to try that next time.
The possibilities are endless =)