Building Strength

First of all...where have I been?  I have been studying like crazy, training harder than normal, watching my little guy learn to walk, and putting together a "virtual training package" for long distance clients!  Whoot Whoot!  All of this hard work is paying off.  I'm down 5 lbs since I started this! This is probably the hardest most grueling thing I have done.  There are some days I think to myself, "I'm fine with where I'm at" and then the reality of a camera pointed at me hits and I focus my efforts in clean eating and busting my booty at the gym. It's come down to what I eat and when.   There are days I'm exhausted and so some tweaking is needed but I think I have got it down.  With that...I have a recipe to share.  These are Chocolate Peanut Butter Oat muffins! Awesome for BREAKFAST! Perfect combo of protein, carb and healthy fat!

Chocolate Peanut Butter Oat Muffins

1 cup oatmeal

6 egg whites

1 scoop of choc. protein powder

2 tsp pure cocoa powder

1 Tbsp Stevia

1/4 tsp of baking powder

2 Tbsp of NATURAL peanut butter

1/3 cup water

(Makes 6 muffins)

Mix the dry ingredients together in a large bowl.  Then add the egg whites, peanut butter and water.  Stir until mixed well.  Scoop into a muffin pan coated with cooking spray (they are pretty sticky) Bake at 350 for 25 mins.

Info per serving:

Calories 177

Protein 22g

Carbs 11g

Fat 5 g

Source: GO HERE

These look really runny in the bowl but they bake up very nicely! Great for the Kids too ENJOY!

As for my Training...I have added several different interupts to help keep my body in that fat burning zone.  For example: I wanted to see more muscle definiton in my legs so I added 30 jump lunges and 10 body squats in between each super set. When my work out was complete, I ended up doing 360 jump lunges and 120 body squats every day for 5 training day.  I lost 1.5 pounds that week and 1/2 inch in each of my thighs.  I was happy! 

I also added some more cardio.  When I say cardio some people automatically think of the treadmill or the elliptical.  I hate the ellipitcal.  I think it's a joke.  The only time you will see me on one of those is for some recovery time and for some rage of motion with my knees.  However, I can accomplish that on a BIKE! Sorry about my little rant...I decided to add a BODYSTEP class to my workout.  I worked it in for Saturday mornings.  This class works my "problem" areas (legs and booty)  while keeping my heart rate up.  I love it!  One more way I added cardio in was by adding 1-2  quick 15 min HIIT session. I LOVE IT as well.  I'm on a steady 1 pound per week pace.  That puts me right on target. 

If you are looking for a boost in your work out, try adding in the jump lunges and body squats. Or simply add in 2-3 HIIT sessions after your work outs. GO HERE for a great example. It WORKS!

Now for chest excersies:

I suggested negative only push ups the other day on Facebook...

The best way to build strength in an area is to do Negative only reps.  For example, I'm working on my chin ups.  In order to build extra strength, I start in the "up" postition and slowly lower myself down in a 4 sec.  count.  I do 3 sets of 8-10.  You can use this for push ups as well.  Start in push up postion and drop down quickly but controlled and raise yourself slowly to a 4 second count. 3 sets of 10 will get you off of your knees while doing push ups in NO TIME!  The flat bench chest press:  start with weights directily above you, lower as fast as you can controled and push up slowly.  To make this a little more advanced, do alternating arms.  Keep the opposite arm locked while pressing the other. You see where I'm going with this...I will have example videos up soon.  Until then....

Thanks ladies!

CONTEST:  It's almost over!  Try the Neg. only Push ups and tell me what you think. 5 POINTS

Strong Back

This has been a crazy week for me...I wanted to show you some of my back exercises but I could never work out a time to have my super cute camera guy, aka hubby,  to help me.  So you get something a little better.  I'm going to share with you my biggest success secret, Her name is Flavia Delmonte.  She is awesome! I have achieve 90% of my success so far from her work outs.  There now you know!  She has inspired me to think "outside of the box" in fitness.  I have learned so much from her.  You can learn more about Flavia RIGHT HERE.  So on to her back exercises.  I have done this and LOVE it! Give it a try and let me know what you think.  NOTE: you can substitute the barbell for dumbbells at home.

GOOD LUCK!

Inspired by my personal push up challenge (if you don't know what I'm talking about visit the "my push up challenge" page above) I wanted to show you a few chest exercises with some arm work outs that will help you increase your push ups as well.  I will have that for you ASAP!

Honestly, I will only be posting once a week until I can get my CPT certification done.  I'm focusing my energy there.  However, I do post fun little pick me ups on my Facebook page.  Please show some love and stay connected by "like" ing my page VISIT HERE

A little personal update: I'm excited to share that I will be doing my first photo shoot in MARCH!  I have 12 weeks to get photo ready.  I have some help from a couple trainers that I LOVE!  I get some very helpful info from them.  I wanted to share this experience here with you as well!  I'm excited! The Purify detox/cleanse system was an awesome way to jump start this journey.  I lost 2 lbs and nearly 1% of body fat for my first week.  This is from an already lean state.  By using that system my body is now completely ready to function at 100%.  This will be FUN! 

My new favorite snack:  I love ice cream! especially when I'm watching a movie.  Now obviously I won't be eating ice cream for a while so I came up with this sweet treat. 

Berry Frozen Yogurt

1 cup plain Greek yogurt

1/2 cup berries

1 tbsp Stevia

Mix well and place in freezer until semi frozen

Delightful!

I usually share this portion with my hubby:)

CONTEST:  Try these back exercises and let me know what you think! 10 POINTS  Leave another sweet (sugar free) recipe in the comments and receive 5 POINTS

Thanks Ladies!

Fresh Start!

Wow! It feels like it has been FOREVER! I love my new Internet.  We have been without for about a week.  Now, it time to get caught up.  I love the beginning of the year!  It's a great time to start fresh, hence the new blog look. What do you think? Anyway,  I  LOVE resolutions, as long as they keep changing every year.  Weight loss seems to be at the top of the list for most people.  I know my gym has been a little fuller since January 1st and statistically speaking, most of the newbies will be done by February.  NOT GOOD!  For those of you who have made resolutions, I have a few tips you could try to turn those resolutions into habits.  First of all, write them down where you can SEE them everyday and read them.  I like to use a dry erase marker on my bathroom mirror.  Next, is to find a partner! It is so much easier to have a support system.  You always want to surround yourself with people that support you, and that are headed in the same direction as you.  For example, a work out or running partner is awesome!  You are less likely to skip a gym session or a run if you have to call your partner to cancel.  Third, is to set a time line.  Some people set a resolution for the year and that can be overwhelming.  Set a date!  For example, be sugar free for 3 weeks.  By setting a date, you can see an end point. Once you get to that end point, reevaluate your goal.  Push yourself to the NEXT level. You will soon see that your way of thinking will change.  Keep in mind, it takes 3 weeks to make something a habit.  You can do it!  I have a post that I did a while back that has some more good info. Visit Here

Here are a couple updates:

I will HAVE my CPT by Feb. 17th! WHOOT! I did take some time off in December to enjoy the season.  My family also celebrates 2 birthdays and an anniversary.  We love to party but It feels great to be back.

that means...

The CONTEST is almost over!  There are a few of you who are rockin it! As a refresher, this is what I'm giving away:

10 personal training sessions by ME! valued at $500.00

1 Purify Cleanse and Detox system valued at $130.00

30 day supply of Zrii Achieve, all natural meal replacement valued at $108.00

If you want to get caught up or are NEW you can still do so! I have labeled all challenges under the contest label. Or, visit RIGHT HERE to get started.

I have some chest and back exercises to show you, I'm just waiting on the video...I will have that up this weekend.

CONTEST: In the comments, leave your thoughts on New Year's resolutions. Love/Hate or any tips you have for keeping them. 5 POINTS

Thanks everyone!
"Take control now. Forget about the negative thoughts which others have told you - that you are too old or too young. Stop letting the thoughts of others rule your life; stop being weak and cowardly, blaming your lack of progress on those negative programs. If you begin now and become a do-er, you will have earned your right to remain here."
~Thomas D. Willhite~

Starting the New Year off right!

I posted a while back about the PURIFY detox/cleanse system. I just wanted to let you all know that I'm doing it again! I highly recommend this system especially with all of the health and wellness resolutions out there. It's a 7 day system that won't interrupt your daily routine. It's ALL NATURAL! I'm all about that! If you are serious about getting healthy and losing weight this is the jump start you need! Visit this website for a detailed description of this system. www.zrii.com/purify Now, if you haven't guessed it already I am a distributor in this company. I believe in their products and use them myself. I would not share them with you or be apart of something I didn't believe in. I have seen some pretty amazing things happen because of these products and this company. My family has benefitted tremendously. We are moving toward a healthy and prosperous future and I'm excited. If you are interested in experiencing this yourself let me know! I would love to help you get there! I wish everyone a happy and safe new year! I can't wait to get my Internet up, I have so much to share! Thanks and HAPPY NEW YEAR!

We have a WINNER!

First of all a special thanks to Sellers Studio-photography by erin for sponsoring this "mid-way give-away".
Thank you to all who participated as well.  I wish I had enough to give each and every one of you a sample of this amazing product.  I have seen this product change the health of those I love.  It is not a DIET.  It is an all natural meal replacement formulated by Dr. Deepak Chopra.  Please visit HERE to learn more about Nutriiveda Achieve and more amazing products that will change your life and your family's lives. Thank you again for participating.  Drum roll please.....Congrats to Danielle Banry! You get to try this amazing meal replacement for 2 weeks!  Now, I will send you recipes and fun tips on how to benefit fully from this product BUT...we will all want to hear about your experience :)

Thank you again to ALL of you who are supporting me.  This Blog has turned into a blessing for me.  I'm humbled by the amazing response I have had so far.  I love hearing from you.  You all are so motivating and I thank you! Keep up the good work :)

Up next...

Chest and Back!

Booty Booster!

I'm SO SORRY this has taken me so long, it has been a crazy week!  First of all, I'm excited to give away a 2 week supply for the Nutriiveda ALL NATURAL meal replacement. This product has changed my family's lives, and I'm excited to share it with you. Yes, I said my family's lives.  My kids even drink it for breakfast.  I add fruit & milk and it's the HEALTHIEST meal of their day.  This is NOT a diet drink. (we all know those don't work!)  It's a meal replacement. Visit HERE for more information on this amazing product. If you haven't all ready, SIGN UP for your chance to try it FREE for 2 weeks! It's super easy! Click HERE

On to the BOOTY!  The glutes are the largest muscle in the body, therefore it's one of the body's top calorie burning muscle! If your glutes are weak, it causes a disruption in our body's muscular balance. This can lead to pain and injuries. NO GOOD!

HERE are the BEST GLUTE EXERCISES!

• Deadlift
• Hip raises
• Reverse hip raises

Now, before you get to those you need to know how to activate your glutes before you work them with heavy weight...

(enjoy the silly music, it's a little better than the racquet ball courts going crazy)

There are several levels in this demonstration.  You can pick one you are comfortable with and use it.  For beginners you would use the raise without weight.  For the advanced, you would add the stability ball and weight.  The key is to focus on your glutes.  Keep them tightly squeezed.  I would perform 2 sets of 12-15 reps if you are using this as a warm-up.  If you are using this as part of your work out. I would do 3 sets of 8-10 reps.

Now, I decided to throw in a bonus demonstration that works your hamstrings as well as your glutes...

The key here is to again, KEEP YOUR GLUTES TIGHTLY SQUEEZED!

You want to roll the ball in while curling your heals toward your booty.  Roll the ball from your heals to your toes.  Keep abs tight and feel the burn!  I didn't demonstrate this but you can turn your toes outward or inward to work different areas of the hamstring.  For the advanced, do this with one leg.  Add this to the exercise above for a great booty exercise. ENJOY!

If there is something else you would like to see, LET ME KNOW :)

Love this one...
"He that is good for making excuses is seldom good for anything else."
~Benjamin Franklin~
CONTEST:  Leave your favorite motivational quote or phrase in the comment box for 5 points!

Thanks:)

Mid-way Give-away!!!

Ok, I am about half way through my certification. It is taking me a little longer than I expected but I'm ok with that. This is the most busiest time of year right?  Well, I have appreciated all the support and effort in helping me "spread the word".  I wanted to crank it up a bit! :)  This is exciting! I will be giving away a 2 week supply of Nutriiveda Achieve! I will include some awesome recipes, including the ones I use pre and post work out.

NutriiVeda is a 100%-natural meal-replacement drink . It combines 7 Ayurvedic botanicals and over 22 vitamins, minerals, high quality protein, soluble fiber, and essential amino acids.
The scientifically proven ingredients in NutriiVeda have been shown to help you lose fat, maintain normal blood sugar levels, curb appetite cravings, and promote greater energy levels. It is also casein and gluten free and contains no preservatives. (so it’s totally natural) This is retailed at $51

Here's how it's going to work.  You must complete these 3 challenges to qualify: (some of you have already completed the first two)

1- Become a "follower" of my blog
2- "Like" my new Facebook page (I post updates constantly) click  HERE to do so. 
3- Leave a comment on this post sharing what MOTIVATES you and WHY!

EASY!

Remember! This mid-way give-away is open to EVERYONE! So tell your friends! For every friend you get to enter and qualify for this mid-way give-away, you get one extra ENTRY! -it pays to spread the word :)

Once you qualify, your name will be entered into a drawing.  All challenges must be completed by December 12, 2011 at 8:00 pm MST.

Wait there is more!

Special thanks to this contest's sponsor:

 Sellers Studio, photography by erin

A relaxed, flexible photo shoot experience for almost any occasion! Check out my portfolio at http://photos-by-erin.blogspot.com and be sure to look me up on facebook! From weddings, and senior portraits to sports and fitness shoots - get 15% off your next photo shoot booked with me when you "like" my facebook page! visit  HERE

Gift certificates also available!
I usually shoot in the Oregon area, but will be opening up session bookings for the Utah and Arizona areas some time next year! So be sure to follow me on facebook to get the latest updates!
Good luck with the rest of the challenge and stay motivated!

Erin Sellers, photographer
email: sellers.studio@hotmail.com
http://photos-by-erin.blogspot.com

Thanks everyone again for the awesome support!

GOOD LUCK!