Tag Archives: exercise

broccoli salad

Broccoli Salad

broccoli salad


  • 5 Cups Broccoli
  • 5 Slices Turkey Bacon
  • 1 cup Sugar Free Craisons
  • 1/2 cup Shaved Walnuts
  • 1 cup Blue Cheese Crumbles
  • 6 Tbsp Trader Joe’s Lite Champagne Vinaigrette


  • Chop Broccoli
  • Chop Bacon in pieces and fry until crispy
  • Combine all in a bowl and toss with Vinaigrette

Bring a broccoli salad to a picnic or potluck for a healthy salad side dish option to keep you and fellow health conscious friends on track 🙂 !

Makes 10 Serving.  Each Serving:  10.7g Fat  4.9 Carbs, 1.6g Fiber, and 6.1g Protein




Mini Chocolate Garbanzo bites

Mini Chocolate Garbanzo Bites

Mini Chocolate Garbanzo Bites

In the mood for a little sweet, but don’t want to ruin your ratios for the day?  Try these Mini Chocolate Garbanzo Bites!  They are a sweet treat that won’t send your calories through the roof and keeps your ratios in check!


  • 1 1/4 cups canned chickpeas, well-rinsed and patted dry with a paper towel
  • 2 teaspoons vanilla extract
  • 2/3 cup  Peanut Butter (I used Adams
  • 1/4 cup  honey
  • 1 teaspoon baking powder
  • 1/2 tsp salt
  • 1/2 cup (90 grams) chocolate chips


  • Preheat Oven to 350 degrees.
  • Combine all ingredients but chocolate chips in food processor.  Pulse till well blended.
  • Add chocolate chips.  Pulse a couple more times.
  • Roll dough into small balls and place on a baking tray.
  • Cook for about 10 min.

Makes about 14 balls.  Serving 1 ball: Calories: 50, Fat 3g, Carbs 4.5g, Fiber 1g, Protein 3g.

9 ways to improve fitness on a budget

9 Ways to Improve Fitness on a Budget

guest postBelow is a Guest Article from Maria Jones.  I hope you enjoy: 

It is said that, you would call it a day when you start a day with physical exercises After you gain motivation and get used to this exercise get ready for the fitness boot camp plymouth challenge, it will be hard but worth it.

.  A few ways to improve your fitness levels are without shelling out a ton of money include:

Meditation and Yoga:

  • Morning meditation makes your mind fresh. It helps you to build a positive mind-set and strengthens it. When you meditate, all your senses get relaxed.
  • Yoga can cure and prevent many diseases and pains.
  • You’ll look younger.
  • It helps maintain your body weight and balance your mood.
  • Eating certain raw vegetables is good for health.   The typical yogi’s diet generally encourages many fruits and veggies.

Circuit Training and Strength Training:

  • These exercises typically work the whole body
  • They help you tone and lean up.
  • The quickest way to get the biggest bang for your buck is to combine cardio and strength.

Avoid soft drinks and Drink plenty water:

  • Soft drinks are not good for health, as they contain high amount of sugar in them.
  • Drinking water, tightens your skin and keeps it wrinkle free
  • Drinking water is the least inexpensive way to help your health.
  • Smoking and consuming alcohol makes your body weak, so avoid them.

Diet control:

  • Eating foods which contain vitamins, minerals, proteins keep your body healthy.
  • Stop eating sugar, use the gluco type 2 supplement to keep a healthier lifestyle, decrease a diabetes and lower your cholesterol.
  • Eating excess food results in weight gain.
  • Being Over weight leads to health problems like diabetes, heart attack, Blood Pressure etc.
  • Eating foods which contains the right amount of calories help make you more fit.
  • Avoid eating food out.
  • Vegetables, beans, nuts, almonds, fruits will make your diet more exciting!   Want to buy these foods and you are running out of cash, go for a payday loans.


  • Doing aerobics makes your body more efficient at utilizing oxygen for prolonged periods of time.
  • Aerobics has a heavy caloric burn!
  • Aerobics are great exercises for women looking to improve bone density!


  • A great exercise for toning your legs!
  • Saves Money on Gas!


  • The whole body benefits from running.
  • Running strengthens bones, reduces body weight, improves self-esteem, reduces cholesterol etc.

Warm up:

  • A kind of exercise which can be done at home or in a gym or before a run
  • Remembering to warm up is important to keep your body injury free!
  • If you’re not paying for gym classes make sure to warm up before your personal workout


  • A good low impact full body exercise.
  • You can burn the most calories swimming without damaging your joints.
  • Many swimmers  joints and bones relax more than other exercises after swimming

The above are the 9 ways to improve your fitness levels on a budget. Author Bio: I am Maria Jones from USA. I’m into Finance and Health who had experience in writing quality guest posts. Catch me @financeport

caffeine before a workout

Should I Take Caffeine Before a Workout?

There are reasons for and against using caffeine before a workout.

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caffeine before a workoutUsing caffeine before a workout can make you:

  1. Release fatty acids into your blood stream, helping your body in endurance activities.
  2. More Energetic so you work harder during your workout.
  3. More focused and concentrated for your workout.
  4. Have a bawl movement so you don’t have to go to the bathroom during your workout.

Drawbacks include:

  1. Dehydration.
  2. Less blood flow back to the heart impairing performance in anaerobic activities,
  3. Being jittery or shaking if you aren’t use to caffeine.

Overall, you should give it a try.  Some peoples workouts are positively affected by caffeine.  Others have weaker workouts.  Test whether caffeine before a workout works for you!

tricks to add to veggies to meals

Tricks to Add Veggies to Meals

Whether you have kids, or you hate veggies as much as kids do; it is still important to eat them.  Here are some tricks to add veggies to meals.  You’ll never miss out on your 9 servings a day again!

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Check out these recipes for some tricks to add veggies to meals!:

  1. Chicken Curry
  2. Zucchini Pizzas
  3. Chicken Stir Fry
  4. Slow Cooked Spicy Pepper Sausage Soup


tricks to add to veggies to meals

The sooner you learn the tricks to add veggies to meals, the sooner you can stick to your paleo food pyramid!


strength workout for runners

5 min Strength Workout for Runners

Check out this video for 5 min Strength Workout for Runners designed to work the entire body and strengthen to prevent injury!

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4 fitness tips

4 Fitness Tips You Can Learn From an Orange Cat

Here are 4 things my cat is doing right, but what you can do better so you lose the last 5 lbs he can’t

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1. Eat mini meals throughout the day, but don’t exceed your calorie range.

2. Get a workout in, but also make sure to accumulate movement throughout your day.

3.  Strength train and make sure you work your leg muscles.  They are the biggest muscles so you burn more calories lifting lower body than working your upper body.

4.  Do activities outside to get fresh air and avoid situations or work to limit stressful interactions to keep cortisol levels low.

Workout Routine While Traveling

How to Stick To Your Fitness Routine While Traveling on Business


How To Stick To Your Fitness Routine While Traveling on Business

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4 Tips to Maintain Your Fitness Routine While Traveling on Business:

  1. Bring a Water Bottle so you can refill it after security.
  2. Pack Protein bars for the days you are away.
  3. Pick up grab and go salads or healthy meals to eat on the plane.
  4. Use a Fitbit!
blueberry protein muffins

Blueberry Protein Muffins

blueberry protein muffins

  • 1 cup Blueberries
  • 3/4 Cup Protein Powder
  • 1/4 Cup Steel Oats
  • 1 Banana
  • 1 tsp vanilla
  • 2 Eggs
  • 2 Egg Whites


  • Combine Protein Powder, Oats, Banana, Vanilla, Eggs, and Egg Whites in Food Processor
  • Add Blueberries
  • Grease Baking Tray and Cook at 350 Degrees for 30 min

1 muffin has 50 calories 4g Protein, 3g Carbs, 3g Fat

For an added sweet crunch combine 1 cups walnuts with 2 tbsp brown sugar and 2 tbsp butter in the food processor.  Pulse until you have the right consistency and put on top of the muffins before you pop them in the oven!

Blueberry Protein Muffins are a perfect post workout meal!

healthy eating ratios

Healthy Eating Ratios

In this video blog I talk about the one diet tip I follow: Focus on Healthy Eating Ratios

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I choose to focus more on my diet ratios, rather than calories.  That allows me to make decisions about where my food sources come from.  Ideally I would want my carbohydrate intake to come from veggies and whole grains.  If I know I will be drinking on the weekend, I can choose to eat mostly protein.  This keeps me to my ratios so that I don’t throw off my diet.