Archive | October, 2011

Workout Log; Week of 24-30 October ’11

October 31, 2011

0 Comments


Summary of the week

  • 30min. Bum Bum (Beachbody workout)
  • 30min. Total Body Circuit Training
  • 10min. Quicky Workout

Continue reading...

My Girly Crushes: Fitness Inspiration !

October 30, 2011

9 Comments

We all need some sort of motivation to keep us going on the long run. What gets me pumped and excited is to discover new “role models”, women who train hard and have an ongoing positive attitude. Of course, a great physique combined with good performance helps too. Here are a few ladies that keep me inspired and help me stay on track! Well…most of the time :)

By clicking on the images below, you can open the link to their Youtube Channels, where you will also find their official websites or blogs.

 Zuzana: My Fitness Queen!

What can I say… Zuzana has changed my life for the better! After discovering her blog about 2 years ago, I started following a similar fitness approach: adding many short and high intensity workouts to my routine. Shortly after, I have noticed incredible results from this type of training (both physical and emotional). This took me to a whole new level of fitness. I will always look up to her. Love ya Zuzka!

ps. check out her new blog at: www.zuzkalight.com

 Karina & Katrina: The Unstoppable Duo!

Whenever I feel negative or simply a little down, these girls surely know how to put a smile right back on my face! From delicious recipes to sassy workout challenges, they’ve got it all covered! They are simply adorable and so optimistic. Their friendship is also a great inspiration. Keep it up ladies!

 Lizy Artur: The Raw Princess!

Lizy has inspired me to start eating more delicious raw foods. Ever since I discover her youtube channel, I have incorporated new and healthy eating habits into my lifestyle. She has a very positive outlook on life and surely knows how to walk her talk. She is such a sweet heart!

 Rebekah Borucki: The Supa Dupa Mama!

This urban farmer, yoga instructor, and mother of 4 seems to have it all under control! Her vlogs rock: she shares plenty of practical tips and tricks, fun ideas, and bad ass workouts. You Go Girl!

And here are 2 of my brand new crushes this month !

I believe that these two outstanding ladies have also found some of their inspiration on bodyrock.tv (Zuzana). I truly admire them for their killer workouts and persistence. I don’t know much about them just yet, but I’m looking forward to following their journey and letting their hard work inspire me further more.

 Carey Potts: The Hard Core Chick!

Mother, runner, and Beachbody Pro, this woman is on fire and takes her fitness quite seriously! She is a perfect example of how success is the result of hard work and commitment. Loving her stuff!

 Darla Joann: Growing Strong!

I can’t believe this women is 43! After noticing a shift in her metabolism, Darla decided to revamp her lifestyle and keep her great physique instead of letting time and gravity do their work. Thumbs up for Darla!

Who inspires you to get fit and stay on track? I’d love to discover your Girly Crushes as well!

MFS Suggests…


the lift like a girl guide

The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences. Click HERE for more details on this program.

 

Continue reading...

Workout Log; Week of 17-23 October ’11

October 24, 2011

0 Comments


Summary of the week

  • 2 x 15min. HIIT Workout (Day05 is the same as Day01)
  • 45min. Bun Shaper Workout (One-on-one Tony Horton) Click here to view workout
  • 40min. P90x CardioX Workout
  • 35min. Total Body Circuit Training
  • 20min. Total Body Stretch

MFS Suggests…


new gymboss interval timer Gymboss Interval Timer

Better Workout. Better Results.

The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

Get your Gymboss in the color of your choice HERE

Continue reading...

Workout Log; Week of 10-16 October ’11

October 17, 2011

0 Comments



Summary of the week

  • 40min. Yoga (one-on-one with Tony Horton)
  • 2x 23min. Relief (stretching from Insanity Asylum)
  • 30min. total body stretch

* I had a bad cold this week so I kept my workouts lite and focused on relaxation and stretching!

MFS Suggests…


gymbossGymboss Interval Timer

Better Workout. Better Results.

The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

Get your Gymboss in the color of your choice HERE

Continue reading...

Healthified Suprime Chunky Monkey Ice Cream :)

October 14, 2011

5 Comments

healthy chunky monkey ice cream ingredients

I found this yummy looking recipe on Leanne’s blog: www.healthfulpursuit.com.

It caught my eye because it has so many of my favorite ingredients in it, yet it is healthy and nutritious. I will have to give it a try sometimes soon :)

This super desert/snack is vegan, gluten-free, dairy free, sugar-free, yeast free, and corn free!

Healthy chunky monkey ice cream ingredients

  • 5 bananas, peeled, slices, and frozen
  • 2 tbsp. of nut butter
  • 2 tbsp. of unsweetened shredded coconut
  • 1/4 cup of raw walnuts
  • 1/4 cup of chocolate chunks/chips (I try with dark, organic, raw chocolate)

Directions

  • Place frozen bananas, almond butter, and coconut in your food processor. Pulse until a large mass develops. If the banana isn’t binding, try adding 1-2 tbsp non-dairy milk or allowing the bowl to sit for 1 minute or so to defrost slightly.
  • Drop ball of soft serve into a large bowl and mix in walnuts and chocolate chunks.
  • Serve immediately.

I can’t wait to try this one….

MFS Suggests…


PaleoPowerLunchBanner300x250Black Paleo Power Lunch: Recipes to Power your Day!

Paleo Power Lunch is not just another recipe book. With it’s easy to prepare, delicious recipes, and straightforward shopping, preparation and lunchbox packing tips, Paleo Power Lunch helps busy individuals, like yourself, stay true to your dietary choices, while supporting your health & fitness goals, your need for filling and nutritious meals, and your desire to spend time out in the world rather than in the kitchen. Click HERE to grab your copy and get instant access!

Continue reading...

Workout Log; Week of: 03-09 October ’11

October 10, 2011

0 Comments


Summary of the week

  • 20min. aerobics/kick boxing
  • 12min. Total body workout
  • 2 x 30min. Bun shaper workout
  • 15min. HIIT workout

MFS Suggests…


new gymboss interval timer Gymboss Interval Timer

Better Workout. Better Results.

The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

Get your Gymboss in the color of your choice HERE

Continue reading...

Bun Shaper: One-on-one with Tony Horton !

October 7, 2011

18 Comments

Tony Horton’s Bun Shaping Routine

I finally decided to give Tony’s workout a try! I have to admit that I was a little skeptical at first, since I know that this workout involved a lot of squatting and lunging, which work your quads, an area that I’d rather not focus on too much since my quads are already well-defined. But to my surprise, all I felt the next morning was a burning sensation in my glutes, yeah! The workout was fun, challenging, and I am definitely adding it to my weekly routine.

All you will need to complete this workout is: 

  • A 5lbs.medicine ball (I used a 2lbs dumbbell to start with),
  • A chair,
  • A stool (I used my bead instead).

This routine includes a variety of kicks, lunges, and squats. You will also be using your core muscles to stay balanced and complete each move with proper form. You will be doing 9 butt firming & sculpting moves consecutively, followed by a short break before repeating the whole set one more time. It took me about 30 minutes to complete the whole routine twice, including a 2 minute break in between.

Click !HEREfor your free PDF PRINTABLE BUN SHAPER routine!

Here goes nothing !

  1. wide stance side-to-side squat (40reps)
  2. front knee kick to back lunge (20reps/side)
  3. side kick (30reps/side)
  4. 8 card pick-up *
  5. alternating side crossover lunge (30reps)
  6. bent over chair back kick (30reps/side)
  7. sit-down on stool squat (30reps)
  8. super lunges with medicine ball (20reps) **
  9. core cut crunch side kick (20reps/side) ***

* 8 card pick-up: Take 8 cards and  place them in a straight line (one after the other). Squat down and pick up the first card, get back up, step forward above the second card and squat back down placing the 1st card above the 2nd card. Squat down again and pick back up the 1st card, squat again and pick up the second one too then step forward, squatting down dropping those 2 cards and squatting down again picking them up. Keep going in this manner until you pick up all your cards. It’s a great challenge! You end up doing tons of squats but you have a task to focus on so it’s  not so bad.

** Super lunges with medicine ball: Perform the jump lunge while using your medicine ball (or weighed object), twisting your arms and torso to your side as you land on both feet (alternate sides).

*** Core cut crunch side kick: Bend over placing hands on chair in front of you, bring right knee to left elbow, then extend right leg out to your right with a kick.

Don’t forget to warmup before starting this workout and cool down & stretch once you are done!

Enjoy folks :)

MFS Suggests…


the lift like a girl guide

The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences. Click HERE for more details on this program.

Continue reading...

Workout Log; Week of: 26 September- 02 October ’11

October 3, 2011

0 Comments


Summary of the week:

  • 12min. HIIT Workout
  • 7min. HIIT Workout
  • 16min. Jog
  • Abs & Thighs Workout

MFS Suggests…


new gymboss interval timer Gymboss Interval Timer

Better Workout. Better Results.

The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

Get your Gymboss in the color of your choice HERE

Continue reading...

Healthy and Easy Hummus Recipe !

October 2, 2011

8 Comments

healthy and easy hummus recipe

This is one of my favorite healthy & nutritious spreads/dips. It is prepared in no time and can be added to salads, grilled or raw veggies, breads and pitas, you name it! It is also a great source of healthy fats & protein.

Healthy and Easy Hummus Recipe

Ingredients

  • 3 garlic cloves
  • 1 Tbsp. of lemon juice
  • 1 Tbsp. of olive oil
  • 1 can of drained and rinsed chickpeas
  • 1/4 cup of plain yogurt or 2 Tbsp. tahini
  • 1/4 tsp. salt
  • 1/8 tsp. pepper
  • your choice of spices (paprika, fresh parsley, cumin…)
  • add a little water if needed for smoother consistency

Directions

  • Combine everything in food processor and process until smooth
  • Chill & serve!

Miammm!

MFS Suggests…


fuelsystem4The Betty Rocker Body Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

Continue reading...