Tag Archives: abs

No Bake Cashew Raspberry Energy Bites – Serves 6+

Posted by thefitbonvivant in Food & Fitness, Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , ,

Summer may be winding down, but the temperatures are still rising, especially in Texas.  Bikini season is still going and that means healthy eats!  However, if you’re like me, bikini season is all day, every day.  These flavor rich bites are a fantastic addition to your morning routine if you’re looking for a workout boost, post-workout snack, or mid-day snack for extra energy.  Not only are the bites easy to make but they are packed with ‘good for you’ nutrients and mouthgasmic worthy.  If you like berries and nuts – this creation is definitely for you.

Now let’s talk shop.  These bites contain: chia seeds, coconut flakes, cashews, raspberries, dates, protein powder, a banana, and some water.  Basically these bites are a mouthful of antioxidants and protein with natural sweet flavorings.  Next time you’re opting for store bought energy balls, snacks, or protein bars with ingredients that are unpronounceable or contain numbers, try these, you’ll know exactly what you are eating.

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Ingredients:

  • 2 cups raw cashews (soaked/drained)
  • 1 cup raspberries (frozen or fresh)
  • 1 medium banana (fresh)
  • 2 heaping tablespoons unsweetened coconut flakes
  • 5 large medjool dates (pits removed)
  • 1 tablespoons chia seeds
  • 3 tablespoons warm water
  • 1 scoop Vanilla Vega Protein Powder (this protein powder can be found just about anywhere – Target, Amazon, Whole Foods, Vitamin Shoppe, Costco, and GNC)

Methodology:

  1. Toss cashews and water into a blender and pulse/blend until soft.
  2. Add coconut flakes, banana, and dates to the nut mixture then pulse/blend until the mixture is homogeneous.
  3. Remove cashew mixture from the blender.  Fold in the raspberries and chia seeds utilizing a fork.  Use the fork to mash up some of the berries so that they are not whole.
  4. Line a cooking sheet with parchment paper.
  5. Use a tablespoon to create scoops to drop on the parchment paper.  Aim to make each portion half the size of the tablespoon utilized.
  6. Freeze for 4-5 hours then remove from the freezer and store in a parchment paper lined airtight tupperware container.
  7. Now you’ve got energy bites whenever you want!
  8. Time to get energized.

xxx – Sarah

Vanilla Candied Brussels and Pistachio Peppered Beef topped with a Poached Egg – Serves 4

Posted by thefitbonvivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , , , , , , , , , ,

I can pretty much add an egg to everything…  And I do.   As previously mentioned, throw out the notion that eggs and their yolks are bad for you…  Totally yesterday’s news.

Egg yolks contain MORE nutrients than an egg white.  Egg whites have fewer calories and protein compared to the whole egg.  However the yolk provides extra protein along with micronutrients that include iron, phosphorus, zinc, and folate, and the fatty vitamins (A, D, E, and K).  The B-complex vitamins found in whole eggs include biotin, selenium, and choline which are crucial during the creation of the human nervous system as well as its maintenance throughout the lifespan.  

These are two incredibly easy recipes to make and/or keep for leftovers during the week.  As I always say, leftovers always taste best, plus you don’t have to lift a finger.  Basically I made both recipes and then consecutively layered them with a poached egg on top.  This can be made at breakfast, brunch, lunch or dinner…  Brunch was my poison of choice.

Topped off with a Poached Egg for the Win
Vanilla Candied Brussels
Pistachio Peppered Beef

Vanilla Candied Brussels

Ingredients: 

  • 1# Brussels sprouts, quartered
  • 1/4 cup balsamic vinaigrette
  • 2 tbsp vanilla extract
  • 1 tbsp ground black pepper
  • 1 tsp sea salt
  • About 1 tbsp/enough to grease a cooking sheet – coconut oil or EVOO

Methodology:

  1. Pre-heat the oven to 400 degrees Fahrenheit.
  2. Grease a cooking sheet with coconut oil or EVOO.
  3. In a mixing bowl combine the Brussels sprouts, vinaigrette, vanilla extract, and spices, then lay out evenly on the cooking sheet.
  4. Roast in the oven for 20 minutes or until desired texture is achieved (less than 20 minutes for more moisture or greater than 20 minutes for crispiness).  At the cooking half point, utilize a spatula and lightly toss the Brussels to ensure that all sides are cooked well.
  5. Remove from oven, set aside for use, or cool down and store.

 

Pistachio Peppered Beef

Ingredients:

  • 1# beef, ground (98% lean)
  • 1/2 cup yellow and red bell peppers, diced
  • 1 small yellow onion, diced and minced
  • 1/4 cup cilantro, minced
  • 1/4 cup pistachios (make sure all the shells are removed – you don’t want broken teeth)
  • 2 sweet potatoes, diced/minced/chopped
  • 2 tbsp garlic, minced
  • About 1 tbsp/enough to grease a frying pan – coconut oil or EVOO
  • Spices to taste (2-3 shakes):  Cumin, paprika, curry powder, red pepper flakes, garlic powder, and black pepper
  • Optional:  Salt

Methodology:

  1. Drizzle coconut oil or EVOO in a frying pan under medium-high heat.
  2. Toss into the frying pan onions, sweet potatoes, cilantro, and garlic, and mix well for about 3-5 minutes or until onions are golden.
  3. Add pistachios,peppers, spices, and ground beef to the pan.  Sautee for 10-15 minutes until beef is well cooked or has met an internal temperature of 160 degrees Fahrenheit (this is the minimum temperature set by the USDA to kill E-Coli).
  4. Set aside to add to a meal or cool down to store.

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Poached Egg

Ingredients:

  • 4 whole Eggs
  • 2 cups water or just enough to cover the egg
  • 1 tsp white vinegar
  • Pinch of sea salt

Methodology:

  1. In a saucepan bring water to a boil then reduce to a simmer.
  2. Add a pinch of salt and white vinegar.
  3. Drop one egg in and using a large spoon whip the water around the egg in circular motion until the whites are close to the yolk.  Cook for about 2 minutes then remove and repeat with the remainder eggs.
  4. Serve atop the layered Vanilla Candied Brussels and Pistachio Ground Beef.
  5. Don’t forget to poke the yolk for extra taste!

 

xxx – Sarah

Citrus Salmon with Ginger Pickled Onions – Serves 3

Posted by thefitbonvivant in Food, Recipes, Nutrition Tips & More! and tagged with , , , , , , , , , , , , , , , , ,

I’ll be last to admit that I used to screw up cooking salmon…  I only recently mastered this skill after watching a cooking play-by-play while running on the treadmill and watching Food Network.  Anyways, ever since I’ve experimented with various ways to cook salmon, and this is my latest creation that legitimately has the perfect ‘wow’ factor.

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I always tell clients to play up their diet with different proteins whether they are animal or plant-based.  For myself, I try to have fish twice/week and consume a Mediterranean style diet.  Fish is a high biological value (HBV) protein due to containing all essential amino acids.  Salmon is high in omega-3 fatty acids that are directly related to reduction of heart disease, increased immunity, improvement in mental function, and decreased bodily inflammation.

The new 2015-2020 Dietary Guidelines following the typical American 2000-calorie diet recommend to have at least 8 ounces fish/week  but the Mediterranean 2000-calorie diet recommend at least 15 ounces fish/week.  If you’re active, 65 years+, immunocompromised (cancer, pneumonia, etc.), and/or dealing with skin issues – eat more!

Marinade Prep
Tinfoil Makeshift Pan

Ingredients:

  • 1.25# salmon filet; with the skin on 
  • 1 tsp ginger; ground
  • 3 tbsp white vinegar
  • 1 tbsp garlic, minced
  • 1 orange; juiced (save some for garnish)
  • 1 medium white onion; diced or minced
  • 1 cup cherry tomatos; halved
  • 1 tbsp EVOO and enough to drizzle for cooking onions
  • 1 tbsp pumpkin seeds; raw and shelled
  • 2-3 shakes of black pepper; ground
  • 2-3 shakes of red pepper; flakes
  • To reduce cleanup – have tinfoil on hand to create a cooking pan (it works)

Methodology:

  1. Preheat the oven to 400 degrees Fahrenheit 
  2. In a skillet over medium-high heat drizzle EVOO and cook white onions until caramelized or golden in color.
  3. In a mixing bowl, combine all the spices, garlic, white vinegar, EVOO, juice of an orange, cherry tomatoes, and pumpkin seeds.  
  4. Remove the onions from the pan when finished and add to the ingredients from step two.  Mix all ingredients then pour over the salmon in a shallow bowl to marinate for 5 minutes.
  5. Create a oval pan out of tinfoil to roast the salmon.  I used a round cooking pan to help me get the shape formed.
  6. Transfer the salmon and juice/onion mixture to the tinfoil makeshift pan (make sure the skin is facing the bottom side).
  7. Insert salmon into the oven for 20 minutes or until it appears to flake or has an internal temperature of 145 degrees Fahrenheit.
  8. Remove the skin from the fish, garnish with citrus, and serve atop quinoa or rice.
  9. Time to feast!
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Perfect lunch… Thumbs up!

xxx – Sarah

PS – If you’re like me and you want quality lunches; allow the salmon to cool down then pack for lunch in a microwaveable container.  Remember cooked salmon can be kept for about 4 days.

Workouts for the Workaholic – Session #8

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , , , , , , , , , , , ,

Everyone needs a mid-week ‘pick me up’ and mine is going to the gym.  I have always had a weak upper body but in recent years I’ve witnessed transformations – more toned, able to sustain more weight, and form that looks professional rather than sloppy.

Years ago I hated pushups but now they’re a staple.  A simple pushup allows for focus not only on muscles of the chest but keeping a firm core.  As you’ve already guessed, this workout focuses on the chest along with a mix of core, triceps, glutes, and some tabata for a sweat boost.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

Tabata Warm-up:  Air Squats – 3 sets (30 seconds on, 30 seconds off)

Exercise #1 – Tabata:  Lateral High Jump Side Skaters (click the link to see the video) – 5 sets (30 seconds on, 30 seconds off)

Exercise #2 and #3 – Superset:  Stability Ball Decline Pushups – 4 sets (15/12/10/8), and Stability Ball Reverse Plank Glute Raises (15/12/10/8)

Exercise #4:  Flat Bench Press with Barbell – 4 sets (15/12/10/8)

Exercise #5:  Cable Barbell Tricep Pushdowns – 4 sets (15/12/10/8)

Exercise #6:  Cable Chest Flyes – 4 sets (15/12/10/8)

Exercise #7:  Dumbbell Tricep Extensions – 4 sets (15/12/10/8)

Exercise #8:  Dumbbell Chest Flyes – 4 sets (15/12/10/8)

Exercise #9:  Clapping Pushups – 1 set to FAILURE/EXHAUSTION

**Alternative to Clapping Pushups:  Chest-to-Ground Pushups traditional style with feet on the ground or work from your knees

 

xxx – Sarah

PS – I am working on creating more videos… Stay tuned!

Workouts for the Modern Workaholic – Session #6

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , ,

Working out should not be feared or stressful to add into your schedule.  Rather it should be enjoyed, exciting, and an outlet to focus on yourself away from societal pressures.  This is a great workout that focuses on legs with a mix of glutes and abdominals added in.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds.

 

Tabata Warm-up:  Air squats (60 seconds on, 30 seconds off for 3 rounds)

Exercise #1:  Step-ups with Dumbbells – 3 sets (15/12/10 reps on each leg – no alternating steps)

Exercise #2:  Bulgarian Split Lunges with Dumbbells or Bodyweight – 3 sets (15/12/10)

Exercise #3:  Romanian Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #4:  Sumo Deadlifts with Dumbbells – 4 sets (15/12/10/8)

Exercise #5:  Wall Sits – 3 sets (60 seconds with 30 seconds rest, then 45 seconds with 30 second rest, and 30 seconds on)

Exercise #6:  Decline Weighted Sit-ups – 3 sets (25/25/25)

Exercise #7:  Shoulder Height Cable Twists – 3 sets (25/25/25)

Exercise #8:  Bicycle Crunches – 3 sets (25/25/25)

 

(Bonus Lab:  If you are looking for an extra quick workout or to get your heart rate up, make exercises 6-8 a Speed Set which is sure to get you sweating.  Speed sets should be done with no rest until all the sets and reps are completed.)

 

xxx – Sarah

Workouts for the Modern Workaholic – Session #5

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , , , , , ,

Time to get back at it!  This workout is like the others – short and sweet with a touch of ‘glistening.’  The focus is the chest with a mix of some other details.

 

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**When moving from exercise to exercise or waiting between sets keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

 

Warm-up:  Light jog for 3 minutes on the treadmill or speed walk

Exercise #1:  Flat Bench Dumbbell Chest Press – 3 sets (15/12/10)

Exercise #2:  Incline Chest Flyes – 4 sets (15/12/12/12)

Exercise #3 – Superset:  Seated Machine Chest Flyes – 4 sets (18/15/12/10) and Stability Ball Abdominal Planks (60 seconds)

Exercise #4:  Push-ups from decline position on bench – 1 set (shoulder width to FAILURE)

Exercise #5:  Side Planks – 3 sets (60 seconds)

Exercise #6:   Cable barbell bicep curls – 4 sets (18/15/12/10)

Exercise #7:  Banded Bicep Hammer Fist Curls – 3 sets (15/12/10)

(Methodology:   From standing position step on a band of moderate resistance and curl up like a h’ammer’ bicep curl – keep the tempo the same going up/down.  In other words, keep your grip firm and make a fist like you would attempt a punch.)

 

(Bonus Lab:  Make sure you eat 30-45 minutes post working out for maximal benefits with toning, muscle mass, and weight loss.  The best options are a mix of protein/fat/complex carbohydrates.  Your body works hard day in and day out but it needs fuel and that comes from food.  I usually tend to have 6 ounces of chicken/fish with greens such as Brussels Sprouts sautéed in olive oil and herbs.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #4

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , , ,

TGIF – Finally.  What a week its been.  The holidays are approaching and that means the workouts are getting harder or so thats what my body is still saying from Monday’s workout which is a giant OW.  Again, these workouts focus on one body part but others are mixed in.  The workouts should be short and sweet – no more than 45 to 60 minutes total.  This is a great workout that has a varied focus but the primary body part worked are shoulders with a core/glute component.

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed. Non-speed exercises and their sets should have no more than a 60 second rest. When moving from exercise to exercise keep the rest no more than 60 seconds. The supersets can have a 60 second rest before starting up the second or third set in the series.

Stability Ball Leaning Hip Abductions

Stability Ball Leaning Hip Abductions

Tabata Warm-up:  Speed Skaters or Side Jog Hops (60 seconds on, 30 seconds off for 5 rounds)

Exercise #1:  Seated Non-Supported Smith Shoulder Press – 4 rounds (15/12/10/8)

Exercise #2:  Standing Alternating Front Dumbbell Raise with a 2-second hold at the top – 4 rounds (15/12/10/8)

Exercise #3 – Speed Set:  Stability Ball Leaning Hip Abduction – 3 sets on each side (60 seconds on each side – total time spent should be 6 minutes)

Exercise #4 – Speed Set:  Lying Down Glute Bridge Raise and Supermans – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)

Exercise #5 – Speed Set:  Stability Ball Frog Kicks and Weighted Full Crunch on Stability Ball – 3 sets with each movement (60 seconds for each then rotate – total time spent should be 6 minutes)

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Stability Ball Frog Kicks – starting position

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Stability Ball Frog Kicks – ending position

(Methodology:  Start face-down on the stability ball with hands shoulder width on the floor to push down and release your legs straight up on the ball and squeeze at the top then repeat.  Keep the pace a nice steady tempo of 1-2-3 to bring your legs up/down.)

(Bonus Lab:  Do this with a partner and keep yourselves talking to help work through the pain – especially during the Stability Ball Leaning Hip Abductions.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #2

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , , ,

As previously mentioned these workouts are short with a focus on a specific body part with others mixed in for an extra oomph.  The workouts can be done at your own pace or you can use the suggested pace for maximum effect.  This workout has a primary focus on the various muscles of the back.  If you are unsure about how to safely complete each exercise or do not feel that you can do it in its’ entirety – ask for modifications!

This workout uses a few modalities to get the heart pumping; some to name include tabata, speed sets, and supersets.  In other words, this workout is sure to get the blood pumping.  The exercises done in the workout are to be done quickly with no more than 60 seconds between each movement.  Now if you are like me and like to move rather than do steady cardio (running, biking, elliptical, etc.) this workout acts as ‘cardio’ by keeping your body moving.

Centered 1-Arm Plank with Single Arm Dumbbell Row - Exercise #1

Set-up for Exercise #1: Centered 1-Arm Plank with Single Arm Dumbbell Row

**All sets in this workout are to start with a light to medium weight for the first set and then progress in weight without compromising form or remain with a challenging weight.

**Speed sets should be done with no rest until all the sets and reps are completed.  Non-speed exercises and their sets should have no more than a 60 second rest.  When moving from exercise to exercise keep the rest no more than 60 seconds.  The supersets can have a 60 second rest before starting up the second or third set in the series.

Tabata Warm-up:  Speed Skaters – 3 sets (60 seconds on, 30 seconds off)

Exercise #1:  Centered 1-Arm Plank with Single Arm Dumbbell Row – 3 sets (12/12/12)

Exercise #2 – Superset:  Abdominal Concentration Crunches – 3 sets (25/25/25) and Single Leg Bridge Glute Lift (video) – 3 sets (25/25/25)

Exercise #3 – Speed Set:  Side Plank Hip Dips (video) – 3 sets with 10 reps on each side with a 10-second hold

Exercise #4:  Bent Knee Underhand Low Barbell Rows – 4 sets (15/12/10/8)

Exercise #5:  Cable Rope High Row Pulls – 4 sets (15/12/10/8)

Exercise #6:  Parallel Lat Pull Down – 4 sets (15/12/10/8)

Exercise #7:  Seated Machine Rear Delt Fly – 4 sets (15/12/10/8)

Exercise #8 – Superset:  Stability Ball Abdominal Pikes – 3 sets (10/10/10) and Resistance Band Pull-Aparts – 3 sets (10/10/10)

(Bonus Lab:  Hydrate with 20-40 ounces of water during the workout!  Remember, you must replenish what you lose in sweat!  The key to hydration is to drink before/during/after exercise.)

xxx – Sarah

Workouts for the Modern Workaholic – Session #1

Posted by thefitbonvivant in Fitness Tips and Plans and tagged with , , , , , ,

Getting to the gym or fitness area should be a welcome break to allow you to focus on becoming the best version of yourself!  I am creating a series of workouts for the ‘Modern Workaholic’ who typically only has 45 minutes to an hour daily for fitness at least 3-5 days out of the work week.  Most workouts will focus on a specific body part with brief additions of other body parts for a double or triple whammy – the primary body part targeted is the chest.   The workouts have minimal rest which allows for urgency and almost creates a ‘cardio-like feel’ without actually being cardio.

**All sets in this series is to start with a light to medium weight for the first set and then progress in weight without compromising form.

**Rest between sets and exercises should be 60 seconds and there should be no rest during the speed superset.  In other words, when doing the speed superset, no rest at all and just plow through for 6 consecutive sets total.  

Exercise #1:  Incline Dumbbell Press-ups – 4 sets (15/12/12/12)

(Methodology:  Incline the seat lever to the maximum and incline the lumber portion create a 60 degree angle.)

Exercise #2:  Incline Dumbbell Flies – 4 sets (15/12/12/12)

Exercise #3:  Smith Press Push-ups – 3 sets (10/10/10)

(Methodology:  Lower the bar on the Smith Machine to the lowest position which is still about 2 feet from the ground then form a plank which is your starting position for the push-up and the ending position is to be as close to the bar without touching.)

Exercise #4:  Cable Flyes from Shoulder Height – 3 sets (10/10/10)

(Methodology:  Move the lever to match up to your shoulder then for the first 5 reps of the set lunge forward with the right foot then switch for the last 5 reps to the left foot.)

Exercise #5:  Shoulder Dumbbell Alternating Lateral Raises – 3 sets (20/16/12)

(Methodology:  Stand tall with feet together, start with alternating lateral raises by 2’s until the goal is achieved.  For example, 2 lifts on the right side, then 2 lifts on the left side, then back to the right side for 2.)

Exercise #6 – Speed Superset:  Russian Abdominal Twists – 3 sets (25/25/25) & Weighted Stability Ball Crunches – 3 sets (25/25/25)

(Bonus Lab:  Add a Weighted Medicine Ball or Dumbbell to each movement to increase difficulty without compromising form.)

xxx – Sarah