You Lift Like a Girl

Serves 4| Hands-On Time: 10m | Total Time: 55m Ingredients 1/2 cup nonfat Greek yogurt 4 cloves garlic, crushed 1 tablespoon fresh lemon juice kosher salt and black pepper 4 4-ounce chicken cutlets 1/4 cup walnuts 2/3 cup quinoa, rinsed well 1/4 cup chopped fresh flat-leaf parsley 1 tablespoon plus 3 teaspoons olive oil 1 large sweet potato (about 12 ounces), peeled and thinly sliced 1/2 pound shiitake mushrooms, stems discarded 1/2 pound cremini mushrooms, halved if large 2 sprigs fresh thyme 2 teaspoons sherry vinegar or red wine vinegar Directions In a medium bowl, mix together the yogurt, garlic, lemon juice, ¼ teaspoon salt, and ⅛ teaspoon pepper. Add the chicken and turn to coat. Refrigerate for at least 30 minutes and up to 2 hours. Heat oven to 450° F. Spread the walnuts on a rimmed baking sheet and toast, tossing occasionally, until fragrant, 4 to 5 minutes. Let cool and coarsely chop. Meanwhile, cook...

The Answer: A simple but taxing routine that pairs up two sets of two moves for maximum results. Here’s how to do it: perform exercises 1a and 1b back-to-back with little to no rest. Recover for 90 seconds and repeat twice, then do the same with exercises 2a and 2b. Try this gym workout two to three times per week, leaving at last one day of rest in between routines (for example, Monday/Wednesday/Friday). Can’t make it to the gym? Anchor a resistance band high for the pressdowns and low for the cable overhead extensions. 2. 1A. Two-Handed Overhead Dumbbell Extension Target Muscles: triceps brachii (long head emphasis) Set Up: Sit on a bench with your feet flat on the ground. (Bring up the incline for back support, if desired.) Hold one heavy dumbbell with both hands and extend your arms overhead [A] . Action: Keeping your upper arms in the same vertical position, bend your elbows to lower the weight behind your head as far as you can [B] , then extend to return to the star...

Holy Moly! This sounds so yummy! If you’ve tried it, we welcome your “comments”! A ‘Stronger, Healthier, Happier YOU’ does not mean you have to eat boiled chicken six times a day! MYOFUSION CINNAMON ROLL PROTEIN PANCAKES – GLUTEN FREE 2 egg whites 2 oz cooked sweet potato, skin removed 1 scoop MyoFusion Cinnamon Roll protein Blend all ingredients together. (I use a Magic Bullet for blending). Pour into a skillet that has been set to medium heat and sprayed with non-stick cooking spray. Cook as you would normal pancakes. Yields 3 medium pancakes. Serve plain, with sugar-free syrup or another topping of your choice. 230 calories | 32g protein | 21g carbs | 2g fat Yields 1 or 2 servings (depending on your nutritional needs) NOTE: You can also cut recipe in half for a smaller portion. Compliments of: http://www.fitnessrxmag.com/win-the-day/1411-jbs-protein-pancakes.html

ABSOLUTELY!!!! Calories DO matter! The “point systems” the major weight-loss companies promote…just a fancy way of saying “ CALORIES ”! The bottom line: CALORIES IN/CALORIES OUT . If you consume more than you expend you are not going to lose! There are many variables that one also must consider when it comes to nutrition and designing a plan that will work for you; macros is just one to mention. Get with a professional or email me today a free consultation .

Tighten, Lift, and Tone Your Backside! -Straight Leg Dead Lifts -Bench Step Ups -Glutes Cable Kickbacks -Walking Lunges -Side squats with Resistance Band The key to working your gluteus is to focus on that mind muscle connection, proper form and squeezing!

What areas of nutrition or fitness would YOU like tips on? Please comment below or message me on Facebook and you're question(s) will be the feature of my next blog! Stay strong, ladies!!

Okay, mommas!! My baby girl is seven months old now. My how time flies! As we all know, just getting to the gym is a major challenge. I, for one, am still not comfortable taking my princess to childcare at the gym. It may just be that I am a first-time mommy, but I also have concerns about cleanliness. Anyway...so I have recently bought a jogging stroller second-hand from a friend of mine. Ava Baby is rolling in style now in her JEEP Stroller! It's great! My advice, if you're shopping around, is to buy one with a stationary front wheel. Yes, they are a bit harder to maneuver; however, if you are using it as intended...for JOGGING...you don't want that front wheel to swivel or shimmy. So my GYM DAYS now primarily consist of legs workouts. If you're a follower of my blog, you know that I split my legs days to maximize muscular development...one day for Glutes & Quads then another day for Hamstrings...and Back. My biceps, triceps and deltoids I squeeze in where I can...