Protein Pancakes

If you read health and fitness blogs, you will discover an outpouring of recipes for a delicious little thing called Protein Pancakes. If you haven't heard of them, let me introduce you. Protein pancakes are basically a healthier version of your favorite Saturday morning breakfast. They fill you up, KEEP you full, and add to your daily dose of protein.

 I will admit that at first I was skeptical. Pancakes? As a healthy breakfast? No way. But once I did some research and found dozen of recipes all over the blogosphere, I knew I had to try. The verdict? Delicious.

Here is the recipe I used:

Oatmeal Protein Pancakes (serves 2)
1/2 cup oats
1 egg
2 egg whites
1 scoop of protein powder (I use Sun Warrior)

Combine all ingredients in a bowl, mix using an immersion blender or food processor. Cook on a skillet like you would normal pancakes. So easy!

The topping choices are endless: sliced bananas, maple syrup, peanut butter, agave nectar, etc. Be creative!

Use your favorite toppings!

Disclaimer: While delicious and nutritious, these cakes don't have quite same texture as regular buttermilk pancakes. They are still fluffy, but very dense and chewy.

The recipes are so versatile. You can add mashed bananas, greek yogurt, pureed pumpkin, cottage cheese or other delicious flavoring ingredients. Here are links to some other recipes that I can't wait to try!

Greek Yogurt Pancakes

Banana Bread Protein Pancakes

Pumpkin Protein Pancakes

The Fitnessista's Perfect Protein Pancake

And how ironic is it that I after I wrote this blog, I discovered it is National Pancake Day! Make some for dinner :)

Welcome to the world, little guy

Welcome to the world Darren Mathias Mattox. Born Saturday February 25, 2012 weighing in at a whopping 5 lbs 13oz. He is the tiniest little guy with reddish- blonde hair, just like his daddy's. It's pretty amazing how much you can love one little human so much, but I do! I never thought I could love any baby more than my first nephew, Brogan (his older brother) but I loved my niece Lucy just as much. And I couldn't wrap my mind around finding more love in my heart for another nephew but I love him with all the deepest love I have! He is absolutely perfect!
Amy (my sister-in-law) was so brave and strong through out the entire labor and delivery. She did the whole thing with ZERO pain meds- no epidural! Amazing. She allowed me and my sister, Emily, to stay and watch the delivery. It was by far one of the most miraculous things I have ever seen. What a special moment is was to witness the first seconds of his precious life! I will treasure that time forever.

I am a very proud Auntie! So here are some pics to show off the newest addition to the Mattox Family.

Sweet little guy! Darren Mathias 2-25-12

I never get tired of just staring at his precious face :)

Auntie with her 2 favorite men! Brogan and baby brother, Darren!

Darren,

I am praying for you everyday. I pray that you learn to love the Lord with all your heart and trust Him. I pray that you would follow Him and become a God-fearing man. You have been given the most amazing parents- trust their wisdom. You have a great big brother, become his best friend. You should know are a lucky boy to have them! I love you so much and you will always be my precious nephew no matter how old you get. I am always here for you and would do anything for you. My life has been change forever because of yours!

-Love, Auntie

"Indian Running Food"

I decided to take a short break from my homework to word vomit about chia seeds because I cant get through a sentence of this reading for class without thinking about them. When I get on health kicks, I become obsessed. For example, my mom never fed us brussel sprouts growing up so the second I discovered them they were my dinner side every night for at least a month. If you offered me a choice of chocolate cake or some brussel sprouts it would be such a hard choice. I got that way with kale for a bit too. Kale in my eggs, kale in my smoothies, kale with my spinach, kale EVERYTHING. My new obsession is Chia seeds. Welcome to superfood heaven. 

Raw Chia Seed

 What the heck is a chia seed you ask? 
-Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. They actually don't taste like anything, but you'll die when you hear all the healthy benefits. Most often people mix them in with smoothies or throw them in with your oatmeal, but honestly consume the seeds like their salt and pepper for all your meals if you wish. 1-2 tablespoons a day would be appropriate :) 

Chia Plants

The little black and white seeds were once a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest. "Chia" is actually the Mayan word for strength. The seeds were used by these ancient cultures as mega-energy food, especially for their running messengers, who would carry a small pouch of it with them. Chia has been called 'Indian Running Food' and gives an incredibly 'sustaining' surge of energy.I've definitely noticed for myself the 'running energy' that chia seems to impart. If I eat chia, then run later that day, I have more endurance.

Try some chias before your run

So the benefits: 

• Omega 3 fatty acids - Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin.
• Plant-based protein - We all know protein is an essential macronutrient needed for many functions in the body, including muscle building.
• Antioxidants - Anti-oxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
• Fiber – Helps with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
• Magnesium and Potassium – Two minerals needed for good health.

Chia Pudding 

More what you ask? 

• 2 times the protein of any other seed or grain,
• 5 times the calcium of milk, plus boron which is a trace mineral that 
• helps transfer calcium into your bones,
• 2 times the amount of potassium as bananas,
• 3 times the reported antioxidant strength of blueberries
• 3 times more iron than spinach

Where are these heavenly seeds? 

The bulk bins at your local sunflower, whole foods, or sprouts. 

A recipe to try: 

Pick Your Own Strawberry Smoothie

• 1 cup freshly picked strawberries
• 1 extra ripe banana
• 2 tbsp oats
• 1 cup milk
• 1 tbsp chia seeds
• Granola + honey for toppings

Pick Your Own Strawberry Smoothie

Switch it Up

Alright, so do you ever have those dry spells in a season, have you ever muttered these phrases...  "It's too cold to run outside," "That gym membership is tearing open my wallet more than I'm comfortable with," or "I don't like the style of any of these trainers, I better not go to a class." ????
If you find yourself nodding your head in agreement or giggling thinking about someone you know who constantly is saying these things, do not fear.. You are not alone!

I myself am feeling in a bit of a lull in my workout routine. I am dreaming of sunshine, only to awake to new snowfall and below freezing temperatures.
Maybe you are tired of the same old same, maybe you are a mom who can barely squeeze thirty minutes of "me time" to collect your thoughts, or maybe you are just looking for a new workout to toss into the mix of your exercise cycle. Either way, you are needing to switch it up.

I am loving {or more am obsessed!!} with The Dr. Oz Show. He is a genius and always discusses something incredible that I have never heard of in my life! Thank you Dr. Oz for holding me accountable to a healthy lifestyle :) BTW... his show is on at 3pm weekdays.. so if you have the day off and are watching, rest assured I will be watching too.
Anyway, he recently had Shaun T on, he is the mastermind behind the Insanity workout, and Shaun T shared his Miracle 15 Minute Workout. This workout is butt kicking, heart racing, sweat beatin' good!
It is only 15 minutes, I mean come on who doesn't have just 15 itty bitty minutes to spend bettering your health? I know you do, I believe you can do this workout and will feel more healthy because of it.
Shaun T poses this as a thirty day challenge... So all you need is yourself, will-power, determination,  water, some sturdy sneakers, and a space to move N' groove and you are set!
Pull out your calendars and why not start today.... will you take the thirty day challenge?

----->http://www.doctoroz.com/videos/shaun-ts-miracle-15-minute-workout ; click here and let the 15 minutes begin...


Refresh with a Papaya Smoothie

Ingredients:                                                        
1 Papaya
2 C milk or almond milk
1 Banana
2 C ice

Blend, enjoy and take a deep breath!!

-----> To discover the health benefits of Papayas go to doctoroz.com

Quote for the Heart: "If you will do what you can do, God will do what you cannot do." -Joyce Meyer

Most Important Meal of the Day

Fort Collins is known for having amazing breakfast places. Luckily for me, breakfast is my favorite meal of the day, so I get to indulge in some amazing early morning meals on the regular. My favorite place to go is called Snooze! Its known for its creative pancakes, like red velvet and sweet potato. But my favorite thing to get there is their Bella Benny (veggie benedict) It’s a poached egg on a whole wheat english muffin with kale, white beans, avocado and their famous hollandaise sauce. YUMMY! And they serve delicious coffee in giant, huggy mugs. You know, the ones where you wrap both your hands around its warm sides and hug it close to your body. Yep, makes your coffee all the better! If I could start every morning like this, it would be a dream come true. But unfortunately, I don’t have the time (or money!). So making breakfast at home is my next best option. 

The Bella Benny :) Delish!

Not only is breakfast my favorite meal of the day because it’s the tastiest but it is also the most important meal of the day, especially if you are trying to control your weight. Research has shown that when skipping breakfast it lowers your metabolism making it hard for your body to burn calories later in the day. When you skip breakfast you feel ravenous and tend to reach for quick high calorie snacks from the vending machine or office kitchen come mid-morning. 

Eating a healthy breakfast can help you make healthier choices throughout your day, as well. Choosing a breakfast that is high in protein, fiber and fruits/ veggies will keep you satisfied all morning which will help you manage weight and control your hunger.  Stay away from meals that are high in sugar, like pastries and baked goods and limit the amount of fats from meats like bacon and sausage. Use a substitute like turkey sausage, which usually only has 60 calories and 3g fat, to fill this craving. Not eating breakfast can increase your risk for obesity and decreases your drive for physical activity. 

I understand, it can be difficult to make time in the morning to make yourself a healthy breakfast but your body will thank you for it if you do. Whether you are skipping breakfast to cut calories or save time, you may want to reconsider, especially if you are trying to maintain your weight. 

FAVORITE AT HOME BREAKFAST 

1 slice whole wheat toast

1 egg (fried or hard boiled)

1/4 avacoado

1 handful spinach or kale

Toast the bread. Fry the egg. Layer it! Toast, spinach, egg, avo and salt and pepper! 

BAKED GOODS ALTERNATIVE

Mini Oatmeal Blueberry Muffins

Serving Size 3 muffins

Calories 78 Protein 5 Carbs 17 Fat 1g

Ingredients

• 1 1/4 cups quick cooking oats

• 1 cup all-purpose flour

• 1/3 cup white sugar

• 1 tablespoon baking powder

• 1/2 teaspoon salt

• 1 cup milk

• 1 egg

• 1/4 cup vegetable oil

• 1 cup blueberries, rinsed and drained

Ingreidents for icing

• 1/3 cup confectioner sugar

• 2 tsp water

• 1 tsp milk

1. Combine flour, sugar, baking powder, and salt. Mix in milk, egg, and oil; mix just until dry ingredients are moistened. Fold in blueberries. Fill pam sprayed muffin cups 3/4 full with batter.

2. add oats to top

3. Bake at 425 degrees F (220 degrees C) for 20 to 25 minutes.

 

4. Combine Icing ingredients together and drizzle over the top

Santa Fe Chicken Salad Wrap

Hi! Lauren here.

I've got another great recipe for you all! As usual, I found a great recipe via pinterest and adapted it to make it slightly healthier. I love me some chicken salad, but most recipes call for the fat-laden mayonnaise or sour cream. By substituting those ingredients with fat-free greek yogurt, you have a healthier meal without sacrificing taste!

You can find the original recipe here:

http://www.goodlifeeats.com/2011/05/santa-fe-chicken-salad-wrap.html

 My healthified version:

Santa Fe Chicken Salad Wrap (serves 4)
Ingredients:

• 2/3 cup 0% greek yogurt (I used Greek Gods)
• 3 tablespoons lime juice
• 1/2 – 3/4 teaspoon salt
• 1/4 – 1/2 teaspoon black pepper
• 1/4 teaspoon paprika
• 1/4 teaspoon cumin
• 1 - 2 tablespoon minced cilantro
• 2 cups poached, diced or shredded chicken (I cooked 2 chicken breasts with a little chicken broth in my crockpot during the day)
• 1/3 cup diced red bell pepper
• 2/3 cup black beans (I like the ones with "no salt added")
• 1/3 cup corn kernels
• 2 – 3 green onions, sliced thin
• sliced avocado
• Chopped lettuce or spinach
• Whole wheat tortillas
• salsa

Directions:
-In large bowl, whisk together greek yogurt, lime juice, S&P, paprika, and cumin.
-Stir in chicken, cilantro and bell pepper until covered with yogurt sauce.
-Fold in  black beans, corn, and green onions.
-On tortillas, layer lettuce, avocado, and chicken salad.
-Serve with salsa on the side.

This was delicious, easy AND healthy. A triple threat. Let me know if you try it! I'm having my leftovers for lunch today :)

Baby Girl Braverman

I got to check this off my List this past weekend........... :))))


At 9:37pm on Saturday February 11 a little miracle entered this world and changed mine forever.
  I would like to introduce you to the most precious, beautiful, and sweetest baby girl, My Niece :)

 After a 24+ hour labor my sister-in-law, a warrior goddess, gave birth to this 21inch 7 1/2 lb little nugget

She is already making her Uncle Mitch proud by pullin' a Rocky Balboa

 She is the most content baby, and she just sat here happily in-between dad and mom without any fuss... I love her SOOOooOoO much!!

We are still waiting for my brother and sister-in-law Mackensie to decide on a name, they have a couple in mind but since it's such a huge decision they are undecided.... I will let you know as soon as I do!

Until then we'll just call her baby girl..

Here is a treat that is aLmOsT as sweet as my niece:
Black Bean Brownies

1 15oz can Black Beans {rinsed and drained} 
3 eggs
3 Tbs vegetable oil
1/3 C cocoa powder 
1 pinch salt 
1 tsp vanilla extract 
3/4 C sugar 
1 tsp instant coffee {optional}
1 cup choco chips {optional}
1/2 cup chopped walnuts {optional} 


-Preheat oven to 350'
-Lightly grease 8x8 square pan
-Combine all ingredients and optional instant coffee into a food processor or blender and beat until smooth {if using choco chips or walnuts stir in all walnuts and 1/2 c choco chips after ingredients are blended}
-Pour mixed ingredients into 8x8 pan and remaining 1/2 c choco chips on top {if using}
-Bake in oven for 25-30 mins until sides pull away from pan and top is dry 
-Make sure you wait until they are completely cool; they taste better that way!
-And ENJOY!!! 




Quote for the Heart: "Children are a gift from the Lord; they are a reward!" -Psalm 127:3 

Get Creative with Kale

I’m currently on this health kick over cruciferous vegetables and kale happens to be at the top of the list. It is so beneficial to your health and versatile for cooking. Here are some health benefits: 

1) Lowers cholesterol 

2) Fights against bladder, breast, colon, ovary, and prostate cancer

3) Great detox food

4) Stress reducer 

5) High in nutrient content

I’d like to propose a challenge. “Go Kale Krazy.” Try and have Kale for every meal one day. If you’re feeling up for it, try to have something Kale once a day for a week. We should really be including vegetables from the cruciferous family 4-5 times per week with 2 cups as our serving size. Cruciferous veggies have it all, fiber, vitamins, and disease fighting phytochemicals. They are the super veggie! 

Some people are afraid of Kale so I’ve included a few favorite recipes to get you started on your Kale challenge that will keep you coming back for more or perhaps challenge you to try other cruciferous veggies. 

Kale Breakfast Smoothie: Great way to jumpstart your morning routine! 

Ingredients: 

• 2-4 kale leaves
• 3/4 cup water (this changes depending on how thick you like your smoothies
• Frozen strawberries
• Frozen blueberries
• 1/2-1 scoop organic protein powder (Optional)
• 1-2 tsp. chia seeds or ground flaxseeds
• 1 Tbsp. unrefined organic coconut oil

Method: 

Blend all ingredients. 

Baked Kale Chips: This is an awesome snack option. Especially for the potato chip inclined friends!  

Ingredients:

• Kale 
• Olive Oil
• Salt 

Method: 

Preheat oven to 350. 

Tear kale into bite-sized pieces, avoiding the tough inner stalk. 

Rinse well in water and dry as best you can either in a spinner or on a tea towel.

Pour a few glugs of olive oil on a baking sheet and add the kale. Sprinkle with salt and toss gently to evenly distribute the oil and salt.

 Place in oven and bake about 10-15 minutes, or until the kale is crisp. 

Deconstructed Hummus Salad: Enjoy for lunch or dinner. 

Ingredients: 

• 1 bunch kale
• 2 cups chickpeas
• 2 whole wheat pitas 

For the Dressing: 

• Juice from 1/2 lemon
• 2 cloves garlic
• 1/4 cup fresh basil leaves
• 1/4 cup fresh parsley
• 1/4 cup tahini
• 1/4 cup water
• 2 tablespoons olive oil
• 3/4 teaspoon salt 

Method: 

Combine all the ingredients for the dressing in the blender, puree until smooth and check for seasoning. You may need to adjust the amount of lemon juice or salt to pop the flavors. 

Pre-heat the oven to 350 degrees. Lightly brush the pitas with olive oil and toast in the oven for 8-10 minutes until they are slightly browned and crispy. When cool, lightly break the pitas into bite sized pieces. 

Remove the inner ribs of the kale, tear into 1-in. pieces and place in a large bowl. Add 1/4 c. of the dressing to the salad then knead the salad with your fingers to really incorporate the dressing into the kale, it helps break down the leaves to make them tender. Add the chickpeas and pitas to the salad and toss to incorporate. 

Strength Training for Women

Hi Ya'll! Lauren here. Today I want to discuss something that I think is super important for women, but overlooked due to some myths and miseladings. That topic: weightlifting. Thanks to my knowledgeable husband and some research, I have come to realize how important strength training is for women. Most women I know (myself included) when going to the gym just want to get their cardio on to feel like they are burning calories, baby! But incorporating strength training into your workout regimen can do wonders for your body. It is scientifically proven that women who do a combination of cardio & strength are much healthier and have a healthier body weight than those who stick to strictly cardio.

One of the benefits of lifting weights is that the more muscle mass you have, the higher your metabolism will be, which also means the more calories you will burn in the long run. While you may not be super sweaty after a 20-minute strength session, your body will continue to burn a higher amount of calories outside of your workout. Sounds good to me!

And if your really craving a more cardio-type workout on your strength day, try super sets. This means to do two or three types of lifts in a row without breaks. (ie: bicep curls, shoulder presses, tricep kickbacks 10 times each without stopping.) Your heart will definitely be pumping after a few sets of those!

Lifting weights also increases bone density, which can help ward off Osteoporosis, a common occurence in women.

One of the myths that I have heard numerous times from women is that they don't want to bulk up their arms or legs. Well, I'm happy to tell you that this won't happen if you lift weights correctly.

Bulking up comes from an increase in calories, plenty of testosterone, and a large volume of work. So ladies, unless you start eating everything in sight, take testosterone supplements and do 3-a-day lifting workouts, this wont happen.
For women it is recommended to do lower weights with higher repetitions. We have 2 types of muscle fibers, and to really work the Type 1 fibers that help us lean out our muscles, its a great idea to do 15 or more repetitions per lift, with a lighter weight, like a 5 or 10 lb. But dont be afraid of slowly increasing your weight! Increasing the size of weights you lift will only increase your strength, not your muscle size.

With summer and tank top season coming around, I'm definitely going to try to strengthen up my arms and get some nice muscle tone! Who's with me?

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Some days I get to the gym and high intensity hour long work outs just don't sound appealing. When I happened upon yoga, it become one of my favorite ways to excercise. Yoga is a multi purposeful unique form of excercise. What I love about Yoga is that you can take it at your own pace. Nomatter where you are in your practice, there is always room for more exploration of other poses , deeper stretches, greater strength, and further balance. Most Westernized yoga classes focus on learning physical poses, which are called asanas. They also usually include breathing and meditation techniques. Some yoga classes are designed purely for relaxation while others point their attention to flexibility, strength, or balance as their focus.

                                      

A couple things to keep in mind while practicing yoga....


                       

1) Know your limits and stay within them: I'm the girl that notices ms. flexibility to my right and then try to push myself to match her performance level. You never know how long others have been practicing yoga so stay within the limits your body can handle so you wont get hurt.


                                    


2) Wear proper yoga clothing: Yoga clothing should allow you to move from pose to pose freely. Dont wear constricting clothes that will frustrate you during your practice. Always opt for comfort and loose.

                                     

3) Stay hydrated: Especially when practicing "hot yoga."


                                                     


4) Focus on relaxation during your practice: yoga takes immense amounts of concentration to move through your practice. Work on being fully present during your practice so your body can benefit fully from it.

                                


Just a few benefits of yoga:
-anxiety and depression decrease
-posture increases
-memory improves
-concentration improves
-attention improves
-vitamin c increases
-mood improves
-depth perception improves

                                                       

*Paired with running:
If you are a runner, yoga is the perfect excercise for you! On your rest days try and get a yoga class in just to stretch those achey muscles.

                      

Creamy Lemon-Yogurt Pasta

Hi ya'll! Lauren here. Today I've got a great recipe to share. I'm always on the lookout for healthy alternatives to delicious recipes. If you're anything like me, nothing beats a big bowl of pasta with creamy sauce. But a side order of guilt afterwards? No thanks. This recipe combines the best of both worlds, healthy and delicious. It also includes one of my favorite ingredients: greek yogurt. The yogurt gives it that great creamy flavor, and a healthy dose of protein! (I found this recipe on none other than pinterest, and tweaked it a little to my liking).

Not my picture, this recipe called for tomatoes. I used mushrooms instead. Feel free to use either, or add your favorite veggie! I was so hungry when I was done I forgot to take a picture. This picture comes from: http://www.ezrapoundcake.com/archives/13338

Creamy Lemon-Yogurt Pasta with Shrimp, Zucchini and Mushrooms
(adapted from Jillian Michaels "Master Your Metabolism") *see link at the end of the post

Serves 4

Ingredients

• 8 ounces whole wheat linguine
• 1/2 cup non-fat/ 0% Greek Yogurt (I used Greek Gods brand)
• 1/4 cup grated parmesan cheese
• 1 teaspoon lemon zest
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon extra virgin olive oil
• 3 medium zucchini
• 2 cloves garlic, sliced
• 2 cups sliced mushrooms
• 2 cups frozen shrimp (could also use chicken, or go meatless!)

-Slice zucchini into thin strips, about the size of a pack of gum
-Boil the past according to the directions on the package, drain, set aside.
-In a large bowl, combine yogurt, parmesan cheese, lemon zest, salt, & pepper. Set aside.
-In a medium sauce pan, heat olive oil over medium-high heat. Add garlic, zucchini, and mushrooms, saute until slightly browned.
-Transfer vegatables to yogurt mix, stir until covered.
-Add pasta, stir until covered with sauce.

Top with parmesan, serve & enjoy!

This recipe was so easy and so tasty. When I told the Hubs the name of the recipe he didnt seem too excited and admitted he was nervous about how it would turn out. His post-dinner conclusion: he loved it! This recipe will defintely be made again in our household.

Hope you enjoy!

*Link for Jillian Michaels "The Master Your Metabolism Cookbook"
http://www.amazon.com/gp/product/0307718220/ref=as_li_qf_sp_asin_tl?ie=UTF8&tag=ezrpoucak-20&linkCode=as2&camp=217153&creative=399349&creativeASIN=0307718220

In a Winter Workout Rut?

In a winter workout rut?

This is by far the most difficult time of the year to stay motivated with your workout regimen. Maybe your feeling bored with the machines at the gym because it’s still to cold to be outside or maybe you have let those New Year’s Resolutions fall through the cracks. I want to offer you some helpful tips to break through those winter ho hum workouts so that you can stay on track and be bikini ready come spring time. 

Break out of the norm

One of my favorite ways to work out is through fitness classes at my gym. Classes offer an up beat, high energy training that will not only boost your heart rate but  your mood. Step out of your comfort zone and try something you’ve never done before like kick boxing, for instance. Feeling a little sassy? Participate in a Zumba class to get that cardio peak, all while dancing to those Latin hits. 

*Not a member to a gym? No worries- most fitness clubs offer free week/month long trials! Just walk in and ask :)

Zumba: Looks fun, right?

Grab a buddy

There’s a great song by Taylor Swift called Two is Better Than One- ain’t that the truth. Everything is more fun when you have a friend along for the ride. Having a partner to work out with is a great way to stay motivated in your workout plan because it provides accountability. It’s much more difficult to back out on exercise when you have to call you friend to cancel. Make it an adventure and take a new workout class together or do partner exercises like medicine ball throws. Taking partner runs is one of my favorite ways to workout with a friend. You can take it to the next level by signing up for a race together!

Lo and I running a 10k together!

Revamp your music

Can you rap the lyrics to your favorite rap song better than Lil Wayne? Listening to the same songs all the time can sink you into a plateau  of boring workouts. For just a few dollars you can add variety and newness to your playlist. Partner up with a friend and exchange workout tracks to boost your all too familiar library of songs. Try adding songs that differ from you typical genre to really increase the uniqueness of your workout. Check out this site for a list of heart pumping, fast paced songs 

http://therealityofskinny.tumblr.com/workoutplaylists

Look the part

Buying a new workout tank or yoga pants can really increase your mood when hitting the gym. Feeling confident while at the gym is key to breaking through the winter lull workouts. My roommate Karlie is always looking her best at the gym and also has killer sessions because of it. Most of the time adding one new outfit to the mix of old, ragged t’s,  will bring out the self confidence needed to step boldly into the gym and move forward with your workout goals. If you want a bargain, Target has bright colored tanks and sports bras to lighten your mood. Wanna splurge a little? Lulu Lemon is top notch in style and quality! 

Lulu Lemon crop pants. I'm in LOVE!