Fit Friday- 3 healthy breakfasts that take less than 5 minutes

3 Quick and Easy Breakfasts

Breakfast is my favorite meal of the day; I don’t know how people skip it!  These three breakfast ideas are so quick and tasty.  Make them up in five minutes or less and enjoy!

Avocado Toast

1 piece whole wheat bread toasted

½ avocado

1 egg over medium

Instructions: Cook egg over medium, toast bread and smash avocado on toast.  Place egg on top of avocado once done, add fresh cracked pepper and salt to taste.

Yogurt Parfait

Low-fat plain Greek Yogurt

½ cup fresh or frozen berries

Stevia or honey to sweeten

Chia Seeds

Instructions:  Measure out one serving of Greek Yogurt, add sweetener of choice and chia seeds and mix.  Top with berries.

Breakfast Burrito

1 whole wheat tortilla

1 egg & 1 egg white scrambled

¼ avocado sliced

Salsa

Reduced fat cheese

Instructions: Scramble 1 egg & 1 egg white, place in warmed tortilla.  Top with cheese, avocado and salsa and roll it up.

Also... We're coming for you Seattle! Can't wait to meet you! 

Fit Friday: Pregnancy Fitness

Workout clothes c/o Lorna Jane

We've been lacking in our fit Friday department and we're sooo sorry! Brooke is pregnant and we've been so busy and just haven't been good at it. We are trying to make more time for it, and I've made some personal goals to a better healthy life, so expect more fitness posts coming your way. I always struggle finding workout clothes that I like, and have become obsessed with Lorna Jane. They're based in Australia and are huge over there,  and are now taking the states by storm. Be sure to check them out for workout clothes that are actually comfortable to work out in.

A couple of weeks ago we did a Walk for Water with Aveda Institute in Phoenix, and it was so much fun. Working out for a cause makes you actually want to do it :) Brooke was talking to me about how good walks like that are for everyone, and for women who are pregnant. Here's Brooke to take it away to talk about how to stay fit while pregnant...! 

Hi guys. remember me?  Ya, it's been awhile since my last Fit Friday post.  I'm going to blame that on the fact that I don't wear gym clothes to work everyday now that I'm pregnant.  You would think they would be the most comfortable thing to wear when pregnant. WRONG.

Everyone has a different opinion and different guidelines for exercising while pregnant.  I have learned to listen to my body and not get frustrated with myself.  I love to run and it has been the hardest form of exercise for me to do while pregnant.  I had plans of running my second marathon this past February, when I found out I was pregnant I decided to take a step back and do the half marathon.  A month before the race I decided I should only do the 5k.  Did I even run the entire race?  No.  While other runners continue running long distances, I could not keep up.  I lose my breath within minutes, my hips hurt and I almost pee my pants. So, I realized early on that I needed to focus on other forms of exercise throughout my pregnancy to keep myself sane.

1.  Walking, hiking and short distance low intensity running intervals:  I have never been into walking for exercise.  It's boring to me, but during pregnancy it has been so enjoyable, relaxing, and energizing to go on long and short walks.  I have always loved hiking and while I have been pregnant I have found any excuse to skip the gym and go outside for a hike.  When I feel like pushing myself a little harder I will do running intervals on the treadmill.  Usually they consist of 1-5 minutes of running followed by 1-5 minutes walking, repeated several times.

2.  Low-Moderate intensity resistance training: I am a weight lifting junkie.  Although my high intensity resistance training workouts have drastically been scaled down, I find myself in the gym several days a week lifting weights!

I couldn't imagine not exercising during my pregnancy, it is a part of my life.  Some pregnant women can't imagine working out during pregnancy and some are unable to due to complications.  Listen to your body, talk to your Doctor and create a plan that is right for you!

Fit Friday: 10 Day Running Challenge

A lot of people stress out about running, and don't know how to start. Brooke has ran marathons, and even convinced me to do a half marathon with her a couple of years ago. She has come up with a running schedule to help ease you into running!

Here's your 10 day running schedule.

Brooke says, "Try to get a minimum of three running days in a week!  Don't worry if you have to stop and walk, your endurance will build over time."

Be sure to check out the YMCA for more healthy living tips, and activities going on near you!

Spring Break Work Out

Hey guys, Brooke here! We've teamed up again this week with the YMCA to bring you another healthy living post. Spring break is around the corner, and people usually start getting in a frenzy around now about being in their bathing suits.

Although my college days are long gone and I'll have a baby bump instead of flat abs for Spring Break I always want to feel my best when the sun comes out and Spring and Summer appear (who am I kidding? It's always summer in Arizona).  I'm not into those crash diets and crazy exercise crazes and work hard to maintain a healthy lifestyle year round!

click HERE for other healthy lifestyle ideas from the YMCA.

Fit Friday- Valentines Work Out!

Here's a little Valentine exercise for you to do today! We teamed up with the YMCA today to bring you a fun way to workout on this holiday weekend.

At the YMCA right you, you can also get...

Four 1-hour Personal Training Sessions for $99

- Only $99 for Members ($200 value)

- Only $119 for Guests ($240 value)

When I hear your lovely voice I sit up and listen – 20 sit ups

Roses are red, violets are blue, burpees are hard but I will do 10 of them for you

My heart skips a beat every time I see you – 20 high knee skips w/ 5 pushups x 3

I would run to the end of the earth for you – 6 floor runs

My tummy goes tight, when I think about you – 30 crunches

Together we climb every mountain– 50 mountain climbers

With you by my side I believe I can fly– 25 back fly’s

Together we reach for the stars– 20 star jumps

Roses are red, violets are blue, push-ups are hard, but I’ll do 20 for you 

Valentine Whole Wheat Pancakes

One more week until Valentine's Day! One of my favorite holidays of the year, and we have some fun stuff lined up for you next week. To kick off the Valentine's countdown, we're bringing you this favorite new recipe. Our friends at the YMCA are big supporters of a healthy lifestyle, and we're partnering with them to bring you this Fit Friday recipe!

Ingredients:

3/4 cups whole wheat flour

3/4 cups all purpose flour

2 tablespoons sugar

1/2 tsp cinnamon

1 tblsp baking powder

3/4 tsp salt

1 1/4 cup milk

1 egg

2 tblsp butter

2 tblsp applesauce

1 1/2 tsp vanilla extract

Chocolate chips

Directions:

Whisk flour, sugar, cinnamon, baking powder and salt in a bowl. Warm milk until lukewarm, then whisk milk, butter, egg, and vanilla together. 

Make a well in center of the flour mixture. Pour milk mixture into the well and stir with fork until mixed and only small clumps of flour remain. Do not over mix.

Make, and sprinkle with chocolate chips!

Brooke made these, and brought them to me cold, and they were SO good. She likes them warm, and then the chocolate melts ;) Enjoy!

We've been loving our workouts at the YMCA, click on our "healthy living" tab to see them all!

Fit Friday: Upper Body Resistance Band Workout With Cardio

Upper Body Resistance Band workout with Cardio

Hey girls, it's Brooke! This week at the YMCA we did a fun workout with resistance bands. It's a great way to change things up and work out differently. If you ever have questions on these exercises, the YMCA  is having a personal training deal:

Four 1-hour Personal Training Sessions for $99

- Only $99 for Members ($200 value)

- Only $119 for Guests ($240 value)

I love working out with minimal equipment, because you don't need a lot of space and you can transition quickly so that you are getting the maximum of amount of work out of your workout.  For this workout all you need are two resistance bands!

We did intervals this time around with 30 seconds of work and 30 seconds of rest.  Complete the first exercise in the set for 30 seconds, then take 30 seconds to rest/switch to the next exercise in the set.  Repeat three times and then move onto the next set of exercises!

Set one:

-Band Bicep Curls

-Zig- Zag Hops (forward and backward)

                                                                         Set two:

-Seated Band Row

-Heisman Hops

                                                                          Set three:

-Tricep Band Extension (Right arm)

-Tricep Band Extension (Left arm)

-Box Hops

Set four:

-Upright Band Row

-Toe Taps

It's Ashley... as usual, Brooke kicked my butt with this workout!!! 

Enjoy, and have a great weekend!

Fit Friday: Banana-Berry Frozen Yogurt Bars

What a whirlwind of a week it has been...

Next week I'll be back to posting regularly, but we've been hearing good things about the workouts you've been doing for Fit Friday! I'm excited to hear about your progress. I've felt so much better as I've started working out again at the YMCA. Just as important as it is to work out, it's important to eat healthy. The Shine Project and our partners at the YMCA  are all about healthy living, and it's not just enough to work out. If you're anything like me, you have a sweet tooth... And I have to satisfy it! When Brooke and I saw these treats we knew we needed to make them and share them with you... So enjoy!!!

**The YMCA is offering special deals right now to help you jump start your healthy lifestyle...

click here to see them!

What You Need:

10- 1/2 Honey Maid Graham Crackers broken into quarters

1 cup Strawberries

1 cup Bananas

1 cup vanilla non fat Greek yogurt

1 cup thawed frozen whipped topping

Instructions:

1- Line a pan with foil, and arrange half the graham pieces in 3 rows

2- Pulse fruit in blender (leave some chunks). Spoon fruit into bowl and stir in yogurt and whipped topping. Spread over graham pieces in pan, then top with the remaining graham pieces.

3- Freeze for 4 hours.... and ENJOY!

This post is sponsored by the YMCA. Thanks for supporting our sponsors!

Fit Friday- Bosu Ball Workout

Happy Friday! Ashley and I were a little too excited for our workout at the YMCA this week. It's such a comfortable and relaxed environment to workout in. They're having a $75 off deal on their memberships... check it out here.

Have you ever seen those blue half size stability balls around your gym or in the group exercise room? Those things are a called a Bosu (pronounced: bow-sue) and they provide for some great workouts!  Sometimes it's intimidating to walk into a crowded room full of tons of equipment and machines. This workout only requires one piece of equipment. You can grab a Bosu and find your own little space in the gym to zone out and do your thing. The workout below is for intermediate-advanced fitness levels, so make sure you work your way up to this workout. For now practice standing on the Bosu on both the ball and flat base side. You can use a wall to help with balance.

1. Bosu squats (25 repetitions)
2. Bosu push-ups (12 repetitions- modify if needed)
3. Bosu mountain climbers (30 sec.)
4. Bosu split squat (12 repetitions each side)
5. Bosu tricep dips (12 repetitions)
6. Bosu side steps (30 sec.)

Complete 2-3 sets.

**It's Ashley.... I did this workout with Brooke and it was so, soo good. She's been helping me get back into my workout routine. It's been hard this week, but I know I will feel SO much better once it becomes a habit again. Feeling healthy just feels BETTER! We can do this!

This post was sponsored by the YMCA. Thank you for supporting our sponsors!
 If you don't feel comfortable doing Bosu on your own and want a little help, the YMCA has personal trainers that can help you and are currently doing a promotion:

Four 1-hour Personal Training Sessions for $99

- Only $99 for Members ($200 value)

- Only $119 for Guests ($240 value)

Fit Friday- For The Booty Workout

Happy Friday you guys! I'm on my way to Dallas for our shop for a cause event with KiKi La Rue! Hope to see you on Saturday from 12-4 at their warehouse. Come help us raise scholarship money and I'd love to meet you in person.

Over the holidays, I have felt so tired and crummy and I know it's because I have not put any attention into working out and eating healthy. I actually don't think I have gained a pound (I try not to weigh myself and go with how I feel about myself instead), but feel SO GROSS! Who know what I'm talking about?

I'm so excited to have Brooke here today to do our first Fit Friday of 2014. 

These next few months she is back in full force, teaching us how to be healthy and feel our best.

It's Brooke! I love waking up after a good lower body workout to a nice sore booty and hips!  I'm all about convenience these days, so all you need for this quick workout is a wall.  You can fit your workout in on your lunch break at work or in the comfort of your own home.

If you don't know all of the exercises take a look around YouTube.  Repeat several times to feel the burn!!!

It's Ashley again! Brooke's the bomb.This post is to ease us all back into the gym, or  to help jump start getting us there.Starting next week we'll be posting gym workouts at the YMCA that you know where to start if you aren't familiar with working out at the gym, OR, to help you step up your gym game if you're a regular. I really, really want to feel my best this year. It affects every aspect of my life and I'm excited to make my health and fitness a top priority! 

Right now, the YMCA  is offering $75 off memberships. Growing up I belonged to the YMCA and now I'm so excited that we live by one again. I also sign up my kids for their sports programs. Click here for the YMCA.

Here we go!

Fit Monday (Because we Missed Fit Friday)

I love that we have Brooke here to keep us fit through the fall/winter season!

These easy workouts can be done at home and will keep off the pounds that come from the extra treats that you can find me eating for the rest of the year :)

Any health or fitness questions for Brooke?

Ask below and we'll compile a Q&A!

Fit Friday: Calorie Burn Workout

 

 

                 Want Brooke to teach a specific workout that targets a different area of the body?

Let us know below!

Fit Friday: Power Cookies

Here's another Fit Friday post from Brooke (my sister who works with me and is also a personal trainer!!!)

I am a big advocate of "everything in moderation".  I constantly try to make healthier versions of my favorite treats.  These cookies are definitely not calorie free, but you can feel good about eating a treat that is more nutritious than the typical cookie.  I originally got this recipe from a co-worker and I have modified it a bit to increase the "health" factor even more!  These make a great after-school snack for the kids (Zoe loved them) and are perfect to pack as an energy booster for a long hike.

Ingredients:

1 and 1/4 cups Whole wheat flour

1 cup Old Fashioned rolled oats (do not use instant oatmeal)

1 and 1/2 tsp Baking powder

3/4 cup Brown sugar (packed)

1 Egg

1/4 cup Peanut butter (or any nut butter)

1/4 cup Unsalted butter

1/4 cup Unsweetened applesauce

1 cup Original Trail Mix

1/4 cup Dried cranberries

2 Tbs Chia Seeds

2 Tbs Flax seed (or ground flax seed)

1/2 Cup dark chocolate chips

Directions:

1.  Preheat the oven to 350 degrees and line cookie sheets with wax paper.

2.  Mix the first three ingredients in a medium size bowl and set aside.

3.  Combine the next five ingredients in a large bowl using an electric mixer until fluffy.

4.  Slowly stir the dry ingredients into the large bowl until combined.

5.  Mix in the last five ingredients and drop by heaping tablespoon full onto the cookie sheet.

6.  Bake for 8-10 minutes depending on size then cool on a cooling rack.  Be careful not to over bake!

Happy Friday everyone!

Fit Friday: Tabata Training Video

I am an interval training junkie and think Tabata training is one of the best workouts hands down! What's Tabata you say?  (Ashley said it sounds like something she can eat...) Tabata Intervals are 20 seconds of HARD work followed by 10 seconds of rest, repeated eight times for a grand total of four minutes.  You want to bring the intensity up during the 20 second rounds so that it is challenging for YOU.  After completing the full four minutes your heart should be pumping.  You can repeat the Interval as many times as you want...or that you can complete :-)

I burned around 100 calories doing the warm-up and just ONE round of the 4 minute Tabata interval.  Good Luck!

-- Brooke

S.H.I.N.E. Goals: The Shine Method of Thinking

S.H.I.N.E. Goals

Well we planned to have an awesome video for you today, but let’s just say Ashley’s air conditioning broke and it’s over 100 degrees in Arizona…so it didn’t happen.

Instead, today is all about goals.  The base of every dream, accomplishment, challenge, you name it starts with one simple little goal.

You’ve heard it time and time again, but it is CRUCIAL to set health and fitness goals if there is something you are trying to obtain.  I initially created S.H.I.N.E goals for our Threads employees, but they can easily apply to many different areas of life, including fitness.

About 7 years ago I set a goal to run a half marathon.  I was in high school.  I trained, I worked my butt off and the day before the race I got the stomach flu.  Instead of anxiously waiting at the starting line for the race to start at 6:00am I was laying in my bed puking.  It was what it was, so I signed up for another race the next month.  That race has been my favorite race to run and I look forward to it every year.                                      

7 years ago I set a goal to run a half marathon and this month I set a goal to run my 10^th half marathon.  Every dream starts with a goal, don’t ever give up.

Follow the steps bellow to successfully set goals!

Sensible: The Shine Project is all about dreaming big, but there comes a point when goals must be sensible.  So, what does sensible mean anyways?  A sensible goal is realistic and reasonable.  Working in the fitness industry I have had client after client sit down at their goal setting appointment and say they want to lose X amount of weight in a very short period of time.  Is it possible for that individual to lose that much weight in a short period of time? Probably, but it’s not realistic and it would cause more damage in the end.

Hard: A good goal should be difficult to accomplish.  Push yourself to your limits and you will never fail.  You might not reach every goal, but you will get somewhere close along the way.

Inspiring: You should feel inspired by every single goal you set and your goals should inspire others.  Some goals are more exciting than others, some goals are big and some are small, but you should always feel encouraged to reach your goals.  Think about why they are important to you and how they could inspire other people to be better.

Near:  Can you picture yourself achieving your goals in the near future?  Near might be in 6 months, 1 year, or ten years, but you need to give yourself a sense of urgency in order to work toward accomplishing your goal.  If you always think “someday” it’s never going to happen, give yourself a time frame.

Exact: When setting goals it’s crucial to know exactly what you want and how you are going to get there.  Be specific. Ask yourself who, what, when, where, and why?  Example: I want to lose three pounds in two weeks by exercising three days a week for 45 minutes and cutting out processed food.  

4 Basic Exercises You Need to Know

I’m all for creative, crazy and intense workouts, but I also think it’s important to nail down the basics.  As you know the fitness industry is filled with fad exercises, equipment and workouts, but at the end of the day they all trace back to the basics.  Whether you’re a fitness freak or have never stepped foot inside a gym you can always resort back to squats, pushups, lunges, and planks.  Combine these four exercises for a quick and effective total body workout!

Workout: This quick and simple workout can be done anywhere with no equipment needed!  If you are just starting out and can’t complete all of the repetitions, just do what you can and work your way up.  It only takes a few minutes to get through one round!

Squats: 20 repetitions

Pushups: 10 repetitions

Lunges: 15 on each leg

Plank: Hold for 30 seconds

*Repeat 2-5 times depending on your time limit and fitness level.

·          Squats

·         Start with your feet shoulder distance apart.  Keep all of your weight back on your heels-you should be able to lift up your toes while you are squatting.

·         As you slowly bend your knees push your hips back like you are sitting in a chair and drop your booty toward the ground.

·         Watch your knees so that they don’t go past your toes!

·         To modify take a smaller squat.  Work on your form and progress up to getting your booty closer to the ground over time

·         Pushups

·         Start in the top of a pushup position with your arms extended and your hands slightly wider than shoulder distance apart.  Keep your core tight and your body in one straight line as you slowly bend your elbows and lower your body as close to the ground as possible and then push back up.

·         Make sure to shift your weight forward so your shoulders are over your wrists and your hips are not sticking up toward the sky or sagging down toward the floor.

·         To modify just drop your knees down on the floor and cross your ankles.

·         Lunges

·         Stand tall with your back straight and your shoulders relaxed.

·         Take a big step forward and slowly bend BOTH knees to a 90 degree angle.  Keep your toes pointed forward and your eyes straight ahead.  Your back should remain straight and tall, you should NOT fold forward at the waist, and most importantly your front knee should stay in line with your ankle.

·         Use your legs to push yourself back up and into the standing position and repeat on the other side.

·         To modify take a smaller bend in your knees.

·         Planks

·         Coming up onto your forearms and toes shift your weight forward so your shoulders are over your elbows.

·         Contract your abs by pulling your bellybutton in towards your spin. 

·         Again, your body should remain in one straight ling.  Don’t let your hips sag or stick up in the air.

·         To modify you can drop both knees down on the floor and cross your ankles.

Acai Berry Smoothie Topper

I'm sooo excited to introduce a new series on The Shine Project called "Fit Fridays".

I believe you feel about yourself, and in turn are able to lift others up when you're healthy and treat your body right. Some of you know that my sister Brooke is now working with me! She's a personal trainer and health guru, and every Friday she'll be sharing recipes and work outs that she's tested and seen results from. 

Enjoy, and have a happy weekend!

 

After tasting our first Acai Berry bowls in Huntington over 4th of July, Ashley and I knew I had to attempt recreating one of the most delicious treats we had ever tasted.  I love making smoothies in the summer; they are quick, refreshing, and you can pack all sorts of goodness into them.  I keep frozen bananas on hand, because they create the perfect creamy texture in a smoothie, without having to use ice cream or sherbet. 

I'm not a huge believer in "miracle foods" so I take everything with a grain of salt.  I'm sure you have heard the hype over Acai Berry products lately...claiming to cure disease and help with weight loss.  I haven't seen any proven studies on Acai Berries, but they are rich in antioxidants and fiber, just like blueberries!  So feel good about eating them, but don't look at them as a miracle weight loss food. 

Ingredients:

Smoothie:

4 oz. Acai Berry juice

1 frozen banana

1/2-1 frozen mango

1 small handful of ice (optional)

Topper:

Granola

fresh mango (diced)

2 strawberries (sliced)

1 kiwi (diced)

1/4 banana (sliced)

shredded coconut

honey

Blend Acai juice and frozen banana until smooth (consistency will be thick).  Slowly add frozen mango pieces and blend to preferred consistency (I kept mine a little chunky).  If you are adding ice you can blend it now.  If you prefer a thinner consistency or are having trouble blending the smoothie add more juice. 

You can split the smoothie into two glasses or enjoy it all by yourself :-)  Next, layer granola, chopped mango, sliced strawberries, chopped kiwi, sliced banana, and finish it off with a little more granola, shredded coconut and drizzle some honey over the top.

The finished product was husband approved and Zoe and Shiloh approved! Enjoy!