Squat your...

Everyone says diamonds are a girls best friend, but that is false SQUATS are a girls best friend.

I have been doing these with my workouts since I started. The thing is though that are 250 million variations of squats. Ok maybe I over exaggerated that number a little bit. Seriously though look it up there are lots of different types of squats. So for the month of March my mommy fitness group is doing a squat challenge, but not the same old one everyday. We are doing lots of different versions. So join us won't you.

Haven't heard of half of these? Well that is ok. Here are some tutorials for you. Feel free to contact me if you need any further explanations. Or follow me on Facebook at www.facebook.com/losingitwith3

1. Sumo squat jumps

http://www.youtube.com/watch?v=dWLPVLI5rLw

2. Basic squat

http://www.youtube.com/watch?v=Dj4GqSXMTTs

3. Prisoner squats

http://www.youtube.com/watch?v=97p3_bDkPUE

4. Wall sit

http://www.youtube.com/watch?v=-cdph8hv0O0

5. Goblet squats

http://www.youtube.com/watch?v=NIrcxSkwui8

6. Uneven squats

http://www.youtube.com/watch?v=fdT8mJ43Lyo

7. Split squats

http://www.youtube.com/watch?v=RCWkvwz7DoU

8. Squat jumps

http://www.youtube.com/watch?v=CVaEhXotL7M

9. Monkey squats

http://www.youtube.com/watch?v=IC3RuXMFZAc

10. Plié squats

http://www.youtube.com/watch?v=YJzrn0SaiTA

11. Forward wall squats

http://www.youtube.com/watch?v=fsra0nAEnak

12. Horizontal squat jump

http://www.youtube.com/watch?v=h3xOkcv4BP0
(Ok you don't have to jump as high as this guy. The point is you are trying to jump as high as possible and try to jump forward).

13. Sumo pulse squats

http://www.youtube.com/watch?v=G8RW18RQQOc

14. Squat hold

http://www.youtube.com/watch?v=c5BFpmzzLbs

15. Frog squat jumps

http://www.youtube.com/watch?v=6voFQTee0g8

16. Pistol squats

http://www.youtube.com/watch?v=It3yvU0fomI

17. Squat jacks

http://www.youtube.com/watch?v=ilAf4jGvbHU

18. Tornado twister squats

http://www.weighttraining.com/exercises/squat-jump-twist


These are the variations we are doing in our challenge. Feel free to add different variations in with these. Let me know which ones are your favorites.

Just for the kale of it

The new fad in health foods is kale. Either you love it or you hate it.

So why is this leafy green getting so much attention. This is considered a super food.

1. Kale is very low in calories, high in fiber and has zero fat.
2. Kale is high in iron.
3. Kale is high in vitamin K.
4. Kale is filled with powerful antioxidants.
5. Kale is a great anti-inflammatory food.
6. Kale is great for cardiovascular support.
7. Kale is high in vitamin A.
8. Kale is high in vitamin C.
9. Kale is high in calcium.
10. Kale is a great detox food.
11. Kale is a good source of protein.

 

 

Kale has sort of a bitter taste. It can be hard to get used to. I know the first few times I tried it I did not really care for it. Now I eat it pretty much everyday. The thing is the first few times I tried it I didn't really know what to do with it. I just put it directly in a salad, and it was very bitter and unexpected. Now I have researched some and figured out the best ways to prepare it (in my opinion). So here are some of my favorite recipes.

 

 

Kale chips (a great snack recipe for children and adults)

3 large handfuls of organic kale torn into shreds

1/4tsp sea salt

1/4tsp smoked paprika

1/4 organic garlic

1-2tbsp organic olive oil

 

Preheat the oven to 350 and line a pan with foil

Rinse the leaves and then pat them to dry or if you have a salad spinner dry them in there.

In a bowl mix the oil with the leaves. Arrange them on a pan and bake for 12 minutes. Check them you don't want them to turn brown. After they are done baking add the seasonings to them.

 

Green smoothie (you can use different fruits if you would like)

1/4 c water

4-6 ice cubes

4 whole organic strawberries (include the green tops)

1 organic celery stalk

3 handfuls of organic kale

1/4 cup diced organic mango

2 organic

kiwis diced

1tsp chia seeds

 

Add it all in the blender and hit blend

 

Sautéed kale

3 cups kale coarsely chopped

2tbsp organic coconut oil

1/2 cup chopped organic red onion

2 organic garlic cloves

5 chopped organic portabella mushrooms

1/2 cup organic vegetable broth

sea salt and pepper

 

Heat coconut oil in a large pan and add the onion and garlic. Cook it until soft not brown.  Add the stock, kale and mushrooms. Cook for 5 minutes covered. Remove the cover and cook until the liquid evaporates. Season with salt and pepper to taste.

 

Kale salad

3 cups organic kale (midribs removed)

1 cup roasted organic chickpeas

1 organic cucumber sliced

1/2 cup organic cherry tomatoes (cut in half)

1 organic avocado sliced

Fresh squeezed lemon juice

 

I try to find ways to add kale to my recipes. I have put it in meatballs, spaghetti sauce, soups etc...These are a few recipes that I use a lot. Here is a link with many many more kale recipes. Please add your favorite kale recipes in the comments.

 

http://www.rachelcooks.com/2014/01/18/kale-recipes-2/

 

Time for chili

I love everything about the fall and winter. It really is the best time of year to me. I love the clothes, cooler weather, sights, sounds, smells and definitely the food. One of my favorite things to do is curl up in my yoga pants (because I pretty much have a pair on everyday) and eat a warm bowl of chili. I mean that just sounds awesome right? 

Ok so since becoming healthier I am trying to make over all my old favorite recipes into healthy ones. That's what we all want right healthy comfort food. I play around with my recipes until I think they are yummy. So feel free to change anything in this recipe to make it yummy for you. We are all different so we don't all like the same things. Although it would be so much easier if you all just went ahead and liked everything I do (kidding...maybe :))

So here is my healthier version of chili. This is turkey quinoa chili

1 pound organic ground turkey breast

1 cup organic quinoa

30 oz organic black beans (2 cans if you're using cans, but I like the organic ones in the bag)

16 oz organic chickpeas (1 can if using cans)

16 oz kidney beans (1 can if using cans)

2 cups water

6 oz organic tomato paste (I do use a can for this)

16 oz organic tomato sauce (homemade is even better)

1/2 cup organic purple onion

4 organic sweet peppers (I used red, orange and yellow)

3 organic sweet potatoes

3 stalks organic celery

1tbsp cumin

1tbsp black pepper

1 tbsp garlic

1 tbsp chili powder

1 lime juiced

I just dump all the ingredients in the crockpot really in no particular order. Chop your peppers and onions and celery and peel and cube your sweet potatoes. Add your spices (I use organic in those too by the way). If using canned beans look for a low sodium one and rinse them before adding. Cook it in the crockpot on low for 6 hours.

This is the way I like the chili. You can leave out the turkey to do a vegan friendly version or add chicken or beef if you prefer. You can use different beans or just one or two of the ones I used. Whatever kind if beans you like. I don't like my chili really hot (I'm already spicy enough ;) ), but you could add poblanos or jalapeños if you like. You could also leave out the celery or add carrots of you want. Basically adapt it to how you like it. I like my chili topped with avocado, black olives and a little plain Greek yogurt. How do you like yours topped?

Fat vs Muscle

I hear people say all the time "muscle weighs more than fat" I don't know who started this, but they must have missed school that day. There is absolutely no way that one pound can more weigh than another. A pound is a pound whether it is muscle, fat, feathers, rocks, cookies or apples. You cannot change how much a pound weighs.

The thing you need to look at is how much space it takes up. Muscle takes up so much less space. Like a pound of rocks takes up a lot less space than a pound of feathers. A pound of apples takes up less space than a pound of Hershey's kisses. So stop saying a pound of fat weighs more than a pound of muscle. That can never happen. These two weigh the same, but the one with muscles looks much smaller. That is because the muscles take up so much less space. To get a lean toned body you should focus on building lean muscle mass. Do not focus on what that number on the scale says. Focus on getting healthy and building your muscles. (Don't worry women you will not get bulky. We have less testosterone and our muscles will not bulk up like this).

 

 

I would much rather carry around some tangerines than some grapefruits. Wouldn't you? So be sure to focus on building those muscles!!

Scrumptious Saturday!

I like anything pumpkin...Wait let me rephrase that I LOVE anything pumpkin. I think that still is not a good enough word...OK I am OBSESSED with anything pumpkin. I mean it is so awesome!! I know a lot of people are really excited when the fall comes because there is pumpkin everywhere, but I am here to tell you friends pumpkin is not just for the fall. I love it all year. I am going to give you all my recipe for my yummy scrumptious pumpkin muffins. I kind of made up the recipe on the fly. My picky 7 year old has gobbled them up since I made them. First before I give you the recipe let's talk pumpkin. So here are some benefits to one of my favorite foods. Seriously pumpkin is amazing!

 

 

So yea pumpkins are awesome!!!!

 

 

 

Ok the first thing I did was make my pumpkin puree. You can use canned, but I like the fresh pumpkin. If I don't use fresh I get the organic pumpkin that is in a carton (at whole foods) not in a can. To puree your pumpkin just cut it in half and scoop out the middle (save your seeds to do roasted pumpkin seeds) and place it down in a dish. I put a little water around my pumpkin. I bake for about 60 minutes. After it has cooled just scoop out the middle and put in a food processor or blender and voila yummy pumpkin puree. Make sure you get the right kind of pumpkin. This is what I use.

 



After making the yummy puree it is muffin time. So finally what you have been waiting for here it is...The pumpkin muffin recipe!!

15oz of pumpkin puree (homemade or carton or canned)
1/2 cup of applesauce (homemade or organic unsweetened)
2 large organic eggs (flax eggs can be used as well, 1tbsp of flax with 3tbsp water= 1 egg)
1tsp organic vanilla
1/2 cup organic coconut sugar (you can also use brown sugar)
1 3/4 cups organic spelt flour (oat, coconut, wheat, or quinoa would work as well)
1tsp baking powder
2 1/2tsp homemade pumpkin pie spice (nutmeg, ginger, cinnamon, and ground cloves)

Preheat oven to 350 degrees.

I always mix all my ingredients together in the order listed. I know every recipe says do dry first in a bowl, and then a separate bowl mix your wet ingredients and then in another bowl mix them all together. Seriously who wants to do that many dishes? I have a Kitchenaid stand mixer and just dump everything in there, and mix.
I used silicone muffin tins, but use whatever you have. If you have paper lightly grease the bottom with a little organic olive oil.
I use an ice cream scooper so I can get roughly the same amount in every tin. Bake them for 30 minutes. With the applesauce they will be a little softer on the inside. You can freeze them to pull out to eat during the week. Let them cool down and then enjoy.

You could add some other ingredients in there if you want. Nuts, chocolate chips, peanut butter, bananas etc... I don't want that other stuff in the way of my yummy pumpkin though. I am a pumpkin purist :)

Happy Birthday!! belated...

January 27 marked the 7 year anniversary of me becoming a mommy. Oh yeah and it was my son's 7th birthday. Is that a coincidence that they are the same day?? :) This is my oldest sweet baby. It was emotional for me on his birthday. I always think of him as my little baby. Which he will always be, but now he is a big baby! He is about 4 1/2 feet tall and weighs 56 pounds. He wears a size 3 in his shoes and 8/10 in his clothes. So yea he is a big baby :)

 

 



January 26 2007 I was induced for my first baby to be born. It was a mix of emotions for us. We were very excited and nervous at the same time. I was induced at 5 pm with him on a Friday night. My amniotic fluid was very low, and it was a necessity for him to be born. I was very upset about it. I wasn't ready and this wasn't part of my birth plan were the thoughts I kept thinking. Of course him being delivered safe and healthy was the most important thing so of course we said let's do this. I had made it to 6 pm Saturday January 27 and was miserable. The contractions were reading off the chart, and I had no epidural. I was in misery. I had gone 24 hours with an induction and was so ready for him to be born. The doctor checked me, and I was at 3cm. I was crushed. I screamed and cried and said get him out of me know. I lost it. I said give me a C-section (of course I didn't want one, but I was miserable). I finally said give me an epidural. I know realize I would have been fine without it and really did not need one. I could have made it without one. After delivering without an epidural and being induced I know I could have made it. That was the point where I was going to start advancing quickly, but being a first time mom I did not know this. I had never planned to get an epidural. I wanted it all natural. So to be induced and now get an epidural I was so unhappy, but I kept thinking as long as he is safe that is all that matters. I will say after I got the epidural I was like a different person. There was a big whirlpool tub in the bathroom which I couldn't use obviously because my whole body was numb. So my husband decided to take advantage of this awesome tub. I was finally calm and playing cards with my mom. It was almost 8pm. He went in the bathroom, turned off the lights in there and got in a nice warm Jacuzzi tub. Then there was suddenly a knock on the door. My mom was telling him ok it is time to push now. Wow what a wasted bath right? So I pushed for a short time for a first time mom. He entered the world at 8:49 pm. So after almost 28 hours of labor my baby was finally here. I couldn't wait to hold him. The nurses seemed very concerned as they were pumping lot of liquid out of his lungs. They wrapped him up quickly and let me hold him for about 5 sec and then rushed him out of the room. My heart sank. Where did my baby go? Why is he not in my arms? He was in respiratory distress. It was awful. They got him stabilized, and Daddy got to go in there to help give him his first bath. After several hours I finally got my baby back in my arms. He was so sweet and tiny. It was finally real I was a mommy. It was amazing.

He had a dramatic entrance into the world, and has not stopped since then. I am so lucky to be his mommy. He is so amazing. He is so smart and strong. He is in the first grade, and gets straight A's and reads on a fourth grade level. He is just so amazing. My little 7 pound 8 ounce baby is growing into such an amazing little boy. So happy birthday to my sweet little man!!

He had a ninja turtle party yesterday. It was so awesome to celebrate with his friends and our amazing family. He had a wonderful time. Which as a mommy is all I really want for my baby. I can't wait to celebrate so many more wonderful birthdays for my big boy!!

Clean eating

I think fitness is about 20% of getting healthy and 80% eating. I never use the diet word because I am not on a diet. This is the way I eat. Diet is something that is short term and never works. Instead go for something long lasting. Eat clean, whole, fresh foods everyday and drink lots of water. This is the only thing that has worked for me. It was hard in the beginning and I felt very lost, but now it is like second nature to he. As I said this is just the way we eat. So I made a calendar for anyone that is interested in eating clean. This is helpful in getting you started. Let me know any questions you gave about clean eating. I would love to help.

New month...new you!

What are your goals for the month of February? This is the shortest month of the year. So plan to rock out this month. This is also the last month before my 1 year fitness anniversary. One year ago in March is when I changed my life forever. I want to finish strong. So in my mommy fitness group I made two calendars for the month. Join us and follow along with either one or both of the calendars. If you have any questions about any of the exercises leave them in the comments and I will get back with you. Rock out this month with me!