tag:blogger.com,1999:blog-72218794843408847832024-03-13T10:28:28.721-07:00Witness My FitnessFitness. Family. Faithfully. Frugally. Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.comBlogger176125tag:blogger.com,1999:blog-7221879484340884783.post-44686360909312575742015-09-08T07:07:00.000-07:002015-09-08T07:07:14.175-07:00Busy Mom's Orange Chicken<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-4PQDil_g_w0/Ve7p7Av2ogI/AAAAAAAAFi0/BoxT0b_Baig/s1600/orange-chicken.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="http://2.bp.blogspot.com/-4PQDil_g_w0/Ve7p7Av2ogI/AAAAAAAAFi0/BoxT0b_Baig/s640/orange-chicken.jpg" width="408" /></a></div>
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The main ingredient of this Orange Chicken is, well, the chicken. I understand that it probably is healthier for me to cut up my own chicken breasts, dip them in eggs and bread them with almond meal or something like that. However, 355 days out of the year, I just don't have time for that. So, the main ingredient for this meal is pictured below. <br />
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<a href="http://2.bp.blogspot.com/-aZVBxx-M9eQ/Ve7qHXpdy4I/AAAAAAAAFjA/k3mP9UntWa8/s1600/88109-breaded-chicken-tenders.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-aZVBxx-M9eQ/Ve7qHXpdy4I/AAAAAAAAFjA/k3mP9UntWa8/s320/88109-breaded-chicken-tenders.png" width="315" /></a></div>
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That's right! Trader Joe's saves the day, once again! These tenderloins are actually very tasty and are around $7 a bag. Well worth it to me! By the way---an extra bonus is that these chicken breast are very low in sodium for a frozen item! Although the chicken is the main ingredient, <b>it's all about the sauce,</b> which is the homemade portion of this recipe, fresh squeezed OJ and all!</div>
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<b><span style="font-size: large;">Busy Mom's Orange Chicken</span></b></div>
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<span style="font-size: xx-small;">(Originally posted on my other blog, Life, Among Other Things)</span></div>
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Prep Time: 10 minutes</div>
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Cook Time: 25 minutes</div>
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Serves 8-10</div>
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<u>Ingredients:</u></div>
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1 bag of Trader Joe's Breaded Tenderloin Chicken Breasts</div>
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Homemade Orange Chicken Sauce (recipe below)</div>
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<u>Directions:</u></div>
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1) Heat oven to 400*F.</div>
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2) Spread chicken across a 9 x 13 casserole dish.</div>
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3) Put Chicken in oven for 10 minutes. (While chicken is cooking, prepare sauce!)</div>
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4) Turn chicken over and cook for another 8 minutes. </div>
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5) Pour half of sauce over chicken. Turn chicken over to make sure it is coated in the sauce. </div>
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6) Bake chicken for 7 minutes. Pour most of the remaining sauce over chicken. Garnish with green onions. Enjoy!</div>
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<b>Homemade Orange Chicken Sauce</b><br />
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<u>Ingredients:</u><br />
1 1/2 cups water<br />
2 Tablespoons Orange Juice (fresh squeezed)<br />
1/4 cup lemon juice<br />
1 Tablespoon orange zest (Tip: zest orange before juicing it. A LOT easier!)<br />
1 1/2 Tablespoon soy sauce<br />
1/4 c honey<br />
1/2 teaspoon minced garlic (fresh)<br />
1/4 teaspoon ginger<br />
2 Tablespoon white or rice vinegar<br />
3 Tablespoon cornstarch or flour<br />
1/4 cup water<br />
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<u>Directions:</u><br />
1) In a saucepan, combine all ingredients except for the cornstarch and the 1/4 cup water.<br />
2) Turn on heat and bring to a boil.<br />
3) While the sauce in heating up, combine 3 T cornstarch with 1/4 cup water.<br />
4) Slowly mix cornstarch/flour into sauce until it thickens.<br />
5) Pour over Chicken. (Follow instructions above.)<br />
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<a href="http://1.bp.blogspot.com/-FbWLzaL2arg/Ve7qHC4RYpI/AAAAAAAAFi8/jMO6s-OoAoQ/s1600/oct11-ricemedley.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://1.bp.blogspot.com/-FbWLzaL2arg/Ve7qHC4RYpI/AAAAAAAAFi8/jMO6s-OoAoQ/s1600/oct11-ricemedley.jpg" /></a></div>
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If you are wondering what we eat this delicious Orange Chicken with, we always pair it with this rice medley from Trader Joe's. It takes 3 minutes in a microwave for steamed rice. Nothing beats that! I make sautéed veggies to have with it most of the time, but this time, I quartered Brussels Sprouts, put them in a 13 x 9 pan, sprinkled olive oil, sea salt, pepper, and fresh garlic and onions on it and put it in the oven with the chicken. It took about 5 minutes more to bake than the chicken, but WOW! It was worth it! </div>
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If you use the whole bag of chicken, this meal feeds a good amount of people. It tastes great the next day, so leftovers are always nice! </div>
Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com2tag:blogger.com,1999:blog-7221879484340884783.post-14356939825367869752015-09-03T13:07:00.000-07:002015-09-07T22:54:26.817-07:0010 Ways to De-stress for 10 Dollars or Less<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-pOvxFfVf31E/Veimcv2dwjI/AAAAAAAAFiA/pMftBsvm-jw/s1600/10-ways-to-de-stress.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-pOvxFfVf31E/Veimcv2dwjI/AAAAAAAAFiA/pMftBsvm-jw/s640/10-ways-to-de-stress.jpg" width="320" /></a></div>
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September is a stressful time of year for quite a few people. If you are a child or a teen, the excitement or nervousness for the start of school year can cause stress. If you are a parent, the added pressure in the schedule of your child starting the school year and all the activities and events that go along with that can surely add to the weight on your shoulders.<br />
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I personally have had a stressful week. I started my homeschool year for my three kids (pre-k, 1st grade, and 2nd grade), AND I have had to face the reality of jury duty the same week. Although, God has been truly gracious, and I've been put on "phone hold" every night I call in so far. There are a few more stresses I can add, but, for your sake, I will refrain! </div>
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Recently, my kind mother-in-law gave me a coloring book with the hopes that I would sit quietly (a rarity) and be able to color my stresses away. This seems to be very popular, and for good reason! It really does help me relax. Of course, I love to paint and draw to relax as well. It's like all the cares of the world just slip away when I allow myself to be creative in that way. </div>
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That gift of the coloring book and my stressful week have inspired me to create a list of frugal de-stressers that we all could use a little more of!</div>
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<span style="font-size: large;">10 Ways to De-stress for Around 10 Dollars or Less!</span><br />
(For your convenience, these ways to distress each contain an affiliate link!)</div>
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<b>1. Color your stress away</b> in an <a href="http://www.amazon.com/gp/product/1631061607/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1631061607&linkCode=as2&tag=witmyfit-20&linkId=HBT2HLPYYHZPAEEB%22%3EColor%20Me%20Stress-Free:%20100%20Coloring%20Templates%20to%20Unplug%20and%20Unwind%20(A%20Zen%20Coloring%20Book)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=1631061607%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important">Adult Coloring Book.</a><br />
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<b>2. Stay calm and drink caffeine free tea. </b>My favorite is <a href="http://www.amazon.com/gp/product/B00E5FBDDE/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00E5FBDDE&linkCode=as2&tag=witmyfit-20&linkId=PPIMGAFTXZHD4IZX%22%3EThe%20Tao%20of%20Tea,%20Rooibos%20Tea,%20Loose%20Leaf,%204%20Ounce%20Tin%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00E5FBDDE%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Rooibos tea</a> because it has so many health benefits. It has a rich flavor, but no caffeine!<br />
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<b>3. Take an epson salt bath.</b> Relax your muscles with the <a href="http://www.amazon.com/gp/product/B008MZXFOI/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008MZXFOI&linkCode=as2&tag=witmyfit-20&linkId=6B36MHHI3TGPXHE5%22%3ERelief%20Md%20Epsom%20Salt%20-%20Lavender%20Scented,%20Natural%20Magnesium%20Sulfate%20Crystsals%20with%20Added%20Fragrance,%2016%20Oz%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B008MZXFOI%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">salt and use one with Lavender to relax your senses.</a><br />
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<b>4. Take a chill pill. </b> I know this sounds weird, but I've discovered taking <a href="http://www.amazon.com/gp/product/B005P0RY18/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005P0RY18&linkCode=as2&tag=witmyfit-20&linkId=7XQJS6CTWZKMONNF%22%3ENOW%20Foods%205-htp,%2050mg,%2030%20Capsules%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B005P0RY18%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">5HTP</a>, a plant-derived pill can help with my stress levels. It also helps me sleep! (Of course, you should ask your doctor before taking this,<a href="http://www.amazon.com/gp/product/B005P0RY18/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005P0RY18&linkCode=as2&tag=witmyfit-20&linkId=7XQJS6CTWZKMONNF%22%3ENOW%20Foods%205-htp,%2050mg,%2030%20Capsules%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B005P0RY18%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;"> and read the about the product!</a>)<br />
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<b>5. Light </b><a href="http://www.amazon.com/gp/product/B00KCXLBZI/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00KCXLBZI&linkCode=as2&tag=witmyfit-20&linkId=JUZ5K7K5476X5ZHQ%22%3EScented%20Candles%20(Lavender)%20Soy%20Wax%20Aromatherapy%20Candle%20-%208oz%20-%20Hand%20Made%20in%20the%20USA%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00KCXLBZI%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;"><b>some candles, </b>preferably lavender scent!</a> Lavender is known to relax!<br />
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<b>6. Get outside. </b> <a href="http://www.amazon.com/gp/product/B00L2SZDVU/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00L2SZDVU&linkCode=as2&tag=witmyfit-20&linkId=22Q24XBW2AWA66MY%22%3EThe%20Honest%20Company%20-%20Sunscreen%20Lotion%20SPF%2030,%203%20Fl%20Oz%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00L2SZDVU%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">(Don't forget sunscreen!)</a> Wether you sit and read a good book, or just sit, getting outside and taking in fresh air can help reduce stress levels.<br />
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<b>7. Do sweat it!</b> Endorphins can make you feel happy and energized. This can make you prepared to handle stress with a more positive outlook. I have found that punching helps me destress, which is why I like the <a href="http://www.amazon.com/gp/product/B00I3C1VP0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00I3C1VP0&linkCode=as2&tag=witmyfit-20&linkId=YQKGAV27BX2WCUVZ%22%3EBilly%20Blanks:%20This%20Is%20Tae%20Bo%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00I3C1VP0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Tae Bo Workout DVDs</a>. Billy Blanks is somehow so very calming, reassuring and encouraging. I feel very de-stressed after his workouts!<br />
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<b>8. Write down your thoughts.</b> <a href="http://www.amazon.com/gp/product/B00M7QRAQM/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00M7QRAQM&linkCode=as2&tag=witmyfit-20&linkId=A4RKZQ2YC4YZW23E%22%3EVintage%20Dark%20Green%20PU%20Leather%20Cover%20Loose%20Leaf%20Blank%20Notebook%20Journal%20Diary%20Gift%20(1,%20Dark%20Green)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00M7QRAQM%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">If you have a nice journal, you may be more likely to write in it! </a>Sometimes we just have to let all our stresses out. Writing them out can help those stresses work themselves out in our mind. <br />
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<b>9. <a href="http://www.amazon.com/gp/product/B00AATZRYK/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00AATZRYK&linkCode=as2&tag=witmyfit-20&linkId=4FS6GPSI42U5RADR%22%3EJane%20Fonda%20Am/Pm%20Yoga%20For%20Beginners%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00AATZRYK%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Take up yoga</a>. </b> I'm not talking about the meditation part of it, but the stretches and the breathing do relax you! When I encounter yoga workouts with meditation, I pray instead. I don't try to empty my mind of things. I fill it with prayer and scripture. What I find most relaxing is using the time to pray, breathe, and stretch. <br />
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<b>10. Unplug and read a book instead.</b> Read to yourself. Read to your kids. Put down that iPhone. Shut off that laptop. Go ahead, turn off the show you are bingeing on Netflix. We've all seen the studies on how good it is to unplug for a bit! In our homeschool routine, we read from a book aloud every afternoon. I find it so relaxing, especially paired with a good cup of tea, a light blanket, and cuddly kids! Currently, we are reading through the <a href="http://www.amazon.com/gp/product/0061969052/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0061969052&linkCode=as2&tag=witmyfit-20&linkId=JG3KD5HMXVMBLKK4%22%3EThe%20Chronicles%20of%20Narnia%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=0061969052%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Chronicles of Narnia series</a>. </div>
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Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com21tag:blogger.com,1999:blog-7221879484340884783.post-86943730176680488472015-09-02T16:21:00.001-07:002015-09-02T16:22:49.773-07:00Trader Joe's Bruschetta Lentil Dip<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-TIpDB8t45Ko/VeeD-eNdeSI/AAAAAAAAFhQ/-dm9DKZdLJs/s1600/lentil-bruschetta-dip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-TIpDB8t45Ko/VeeD-eNdeSI/AAAAAAAAFhQ/-dm9DKZdLJs/s640/lentil-bruschetta-dip.jpg" width="358" /></a></div>
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Where is the first place you go when you walk into a Trader Joe's? For my family, it's right back to the sample counter. We are usually greeted by kind faces with tasty treats. A few years back, one of those samples changed my life. This may sound like an exaggeration, but I assure you, it isn't. After tasting that sample, I was able to put together a dish I can bring to potlucks, church lunches, and serve at parties in less than two minutes. That's right. Two minutes. <br />
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Wait. It get's even better. It's only three ingredients! AND even better... you don't have to use it as a dip! It's versatile! Pick up a fork and use it as a salad!<br />
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Clearly, I can't hold you back from this life-changing recipe any longer! I really do hope you enjoy it as much as my friends, church members, and family have enjoyed it!</div>
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<b><span style="font-size: large;">Trader Joe's Bruschetta Lentil Dip</span></b><br />
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<u>Ingredients.</u><br />
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4 oz (1/2 a package) of Trader Joe's Feta Cheese (block)<br />
1 Box of Trader Joe's Seamed Lentils (ready-to-eat)<br />
1 Tub of Trader Joe's Bruschetta Sauce<br />
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<u>Method.</u><br />
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1. Put Lentils in large bowl and break apart with fork.<br />
2. Add feta and break apart with fork.<br />
3. Add Bruschetta and stir until all ingredients are mixed evenly.<br />
4. Serve with crackers, chips, or on toasted baguette. <br />
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<a href="http://3.bp.blogspot.com/-roLesQWRQTs/VeeD59meOEI/AAAAAAAAFhI/gF2moh2ydEU/s1600/IMG_9994.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-roLesQWRQTs/VeeD59meOEI/AAAAAAAAFhI/gF2moh2ydEU/s320/IMG_9994.JPG" width="320" /></a></div>
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-13111214244387022352015-09-02T08:35:00.001-07:002015-09-02T08:35:13.374-07:00Vegan Breakfast Cookies<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-DVUD1DjpGe0/VecWLiOhoSI/AAAAAAAAFg0/J8lehHa8qBI/s1600/vegan_breakfast_cookies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-DVUD1DjpGe0/VecWLiOhoSI/AAAAAAAAFg0/J8lehHa8qBI/s640/vegan_breakfast_cookies.jpg" width="361" /></a></div>
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My oldest isn't a big breakfast eater. He's happy with a bowl of Trader Joe's crispy rice cereal. I, however, am not happy with that. He needs more! So, why not make him the next best thing: cookies! Yes. Cookies for breakfast. What could be better?<br />
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This is great for busy families, especially this time of year when everyone is getting used to starting school again. I know the struggle of having to drag kids out of bed just to force feed them before school starts! So, for those moms and dads out there that deal with that on a regular basis, you're welcome!<br />
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Vegan Breakfast Cookies (Adapted from <a href="https://diaryofamadcrafter.wordpress.com/2012/08/28/vegan-breakfast-cookies-a-recipe/">Diary of a Mad Crafter)</a><br />
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<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1 1/4 cups regular rolled oats</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">3/4 cup coconut flakes </li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/2 teaspoon salt</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1 teaspoon cinnamon</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/4 cup of almond meal (I use Trader Joe’s)</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">2 tablespoons ground flax</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/4 cup oat bran</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/4 cup whole wheat flour</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/3 cup raisins</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/3 cup chopped walnuts</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/3 cup chocolate chips</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">3 very ripe bananas, mashed</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1/4 cup coconut oil</li>
<li style="color: #444444; font-family: 'Helvetica Neue'; font-size: 14px; margin: 0px;">1 teaspoon vanilla extract</li>
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Preheat oven to 350F. Grease or line cookie sheet with foil.</div>
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Get the wet ingredients together, and then dry. Mix together until it comes together. Using a 1/4 cup scoop, I dropped the dough onto my pan, and flattened them out with my fingers. If you get stuck to the dough, just dip your fingers in some water before flattening them.</div>
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Bake them for 20-25 minutes, or once they’ve browned. Let them cool on the pan for 10 minutes or so, and then move them to a cooling rack. Enjoy!<br />
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(Just to let you know, each cookie is about 215 calories, but high in healthy fats and protein!)</div>
Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com1tag:blogger.com,1999:blog-7221879484340884783.post-38817071582558976792015-08-29T08:52:00.000-07:002015-08-29T08:52:46.487-07:00Pico de Gallo<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-RbzZ2f4XrxQ/VeHT9l6g0vI/AAAAAAAAFgU/9SU9EZxUM1w/s1600/pico_de_gallo_pin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-RbzZ2f4XrxQ/VeHT9l6g0vI/AAAAAAAAFgU/9SU9EZxUM1w/s640/pico_de_gallo_pin.jpg" width="320" /></a></div>
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Did you know that Pico de Gallo literally means "Rooster's Beak?" There are many theories as to why it is named this from the way it used to be eaten with the thumb and the forefinger, as a rooster would peck to the colors being similar to the colors of a rooster, but nobody seems to know the certain origins of the salsa's name (<a href="http://www.mexican-authentic-recipes.com/salsa_and_dips-pico_de_gallo.html">Source</a>). In Mexico, it is also called "Salsa Fresca" and "Salsa Mexicana."</div>
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I have the privilege of living next to what we call "farms," but are really large fields with stands to sale what they grow. This summer, my favorite thing to buy there is tomatoes, chiles, onions, and cilantro. I then make pico de gallo out of it and put it on anything from eggs to salad to tacos. This recipe is so easy to make you may never buy salsa again!<br />
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<a href="http://2.bp.blogspot.com/-aDprhyI5Ofk/VeHMz-3FP5I/AAAAAAAAFgE/gkMu_YMj_T8/s1600/pico_de_gallo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/-aDprhyI5Ofk/VeHMz-3FP5I/AAAAAAAAFgE/gkMu_YMj_T8/s400/pico_de_gallo.jpg" width="400" /></a></div>
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Pico de Gallo<br />
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1 1/2 cups cherry or grape tomatoes, chopped<br />
1 sweet onion, chopped<br />
2-3 chilies (I use Anaheim chilies for a mild salsa, for medium use Serrano), chopped<br />
1 bunch of cilantro, chopped<br />
1 lime, juiced<br />
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Combine all ingredients. <br />
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Enjoy.<br />
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(Yes. It's THAT easy!)<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-TYmnARxuPB8/VeHUBK86TDI/AAAAAAAAFgc/SFaYeByKDQQ/s1600/IMG_5215.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" height="320" src="http://4.bp.blogspot.com/-TYmnARxuPB8/VeHUBK86TDI/AAAAAAAAFgc/SFaYeByKDQQ/s320/IMG_5215.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pico de gallo goes great on a zucchini boat! </td></tr>
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com4tag:blogger.com,1999:blog-7221879484340884783.post-27498796288249363452015-08-27T09:48:00.003-07:002015-08-28T14:26:40.343-07:00She Dresses Herself with Strength<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-ryQgnLV4Ma4/Vd8_Lj6_s-I/AAAAAAAAFfs/1AwPm_PAQ-Y/s1600/IMG_9926.JPG" imageanchor="1" style="font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="400" src="http://1.bp.blogspot.com/-ryQgnLV4Ma4/Vd8_Lj6_s-I/AAAAAAAAFfs/1AwPm_PAQ-Y/s400/IMG_9926.JPG" width="400" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif; font-weight: normal;">How many have read Proverbs 31 and have been inspired by the woman who has become one of the main role models for Christian women? I have. Although, I would have to admit, I also become intimidated by all the things she does. I have to remember I can't do anything without the strength of God. I must remember that I will fail no matter how hard I try, but God gives grace, and I must give myself grace too.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">With that in mind, I'm going to focus on the two verses that jumped off the pages this morning as I was reading Proverbs 31. The other day, while considering moving a full sized deep freezer on my own, I realized that I have the physical strength to do that, and I was reminded of the purpose of strength and how easily swayed we are from that due to vanity.</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">The first verse that jumped out at me in Proverbs 31 was in the middle of the passage explaining the woman's physical work that she did for her family. Proverbs 31:17 says,</span></span><br />
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<b><span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span class="selected" original-title="" style="border: 0px; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">"She </span><span class="" style="border: 0px; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">dresses herself</span><span class="" style="border: 0px; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"> with strength</span></span></b></div>
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<b><b><span style="font-family: Trebuchet MS, sans-serif; font-size: large;"><span style="font-variant: inherit; line-height: inherit;">and makes her arms strong."</span>(ESV)</span></b></b></div>
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</span></b>
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><span style="font-size: x-small;"><br /></span></span><span style="font-weight: normal;"><span style="font-style: inherit; font-variant: inherit; line-height: inherit;">In context, the passage is speaking </span>of this women, this wife, buying fields and planting them. When it says "dresses herself" it actually is referring to "girding her loins," which is what they had to do to prepare for physical activity. They wore long robes and had to tie them up. This supports the view of getting fit for the purpose of functional fitness---being able to have to strength to carry out everyday activity. And, if you need to move a freezer or a wood pile, you have the strength to do that as well. This is actually quite inspiring! The value of a woman's strength is in the Bible! It is good for a woman to be strong. It is good for her to have strength to do the things she needs to do in order to take care of her family and household! </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">Contrary to this functional fitness, I see a lot of woman who seem to be fit for vanity's sake. Proverbs 31:30 says, </span></span><br />
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<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">"Charm is deceitful, and beauty is vain, but a woman who fears the LORD is to be praised." </span><span style="font-size: x-small;">(ESV)</span></span></b></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;">What exactly is vanity? The Merriam-Webster dictionary defines it as, "<span style="background-color: #f1f1f1; line-height: 19.25px;">the quality of people who have too much pride in their own appearance, abilities, achievements, etc. : the quality of being vain."</span></span><span style="font-weight: normal;"><span style="background-color: #f1f1f1;"><span style="line-height: 19.25px;">How can we take pride in our strength, yet not become vain? The answer is simply giving the glory to God---truly giving it to him. Understand that He is where your strength came from. </span></span>God created us in His image. The human body is a beautiful creation.<span style="background-color: #f1f1f1;"><span style="line-height: 19.25px;"> Give Him the Glory. </span></span><span style="background-color: #f1f1f1; line-height: 19.25px;">Praise the creator, not the creation. (</span><a href="https://www.biblegateway.com/passage/?search=Romans%201&version=ESV" style="background-color: #f1f1f1; line-height: 19.25px;">Read Romans 1:25</a><span style="background-color: #f1f1f1; line-height: 19.25px;">)</span></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><span style="background-color: #f1f1f1; line-height: 19.25px;"><br /></span></span><span style="font-weight: normal;"><span style="background-color: #f1f1f1;"><span style="line-height: 19.25px;">Beauty can be vain. It shows in many areas of the fitness world where there is no sign of God truly being praised for His magnificent creation. It's a challenge to remember to give Glory to God, even on "Flex Friday!" As humans, we all will naturally be inclined to vanity. </span></span>Vanity can deceive you. It can deter you from keeping your eyes truly on Christ and your purpose as a Christian, to bring glory to God.</span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><span style="background-color: #f1f1f1;"><br /></span></span><span style="font-weight: normal;"><span style="background-color: #f1f1f1;"><span style="line-height: 19.25px;">So how then, do we as Christians, stay clear of vanity when it comes to fitness and strength? I'm not going to give you a list of "Do's and Don'ts." Just examine your heart continually. When you are posting that photo on Instagram, ask yourself, "Why?" Is it because we know that certain kind of photo will gain followers? Is it because we desire to bring glory to the One Who Made Us strong? When you decide to join a </span></span><span style="line-height: 19.25px;">competition, is it to reveal in your own strength, or His? I"m not going to say it's wrong to post photos of yourself flexing, but there is a difference between posting modestly to encourage others verses posting photos that only your husband should see. </span></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><span style="line-height: 19.25px;"><br /></span></span><span style="font-weight: normal;">What encouragement can we get from these passages? There certainly is a balance. The purpose of our strength should not be solely for showing off muscles. It shouldn't be to show off our body. That kind of beauty can be vain because we are not bring glory to our Creator, but the creation. </span><span style="font-weight: normal;">But, strength is a good thing! Go ahead! Do those deadlifts! Run that 5k! Do those handstands! Gain strength and take the glory to our Mighty Creator who created such potentially strong and functional bodies! </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">This way, if your car breaks down, you can push it to the curb! If your freezer needs to be defrosted, you can roll it outside. If your four year old needs a nap in the middle of Pike's Place Market, you can hold his dead weight of 40lbs for an hour. You can go for an early morning run, pack your kids up for a whole day of errands, return home, cook dinner, clean the kitchen, bathe the kids, and still survive. This is functional fitness. This is the kind of strength that brings glory to God and honestly shows what we were created for. This is the kind of strength that helps us live functional and active lives for our families. It goes so much deeper than flexed muscles. Go ahead, dress yourself, prepare for action, and make your arms strong!</span><span style="font-weight: normal;"><br /></span></span><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;"><br /></span><br />
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Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-86898807022229836612015-08-17T11:26:00.001-07:002015-08-17T12:49:18.977-07:00Total Body HIIT Workout<a href="http://www.bloglovin.com/blog/11338917/?claim=98spxtpdvu2">Follow my blog with Bloglovin</a>
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<a href="http://1.bp.blogspot.com/-X_R4_L5qC-8/VdInBfbbuzI/AAAAAAAAFeQ/jCvUa5FkzXA/s1600/IMG_9150.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://1.bp.blogspot.com/-X_R4_L5qC-8/VdInBfbbuzI/AAAAAAAAFeQ/jCvUa5FkzXA/s320/IMG_9150.JPG" width="320" /></a></div>
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Looking for a simple, but great workout to get you sweating? This HIIT (high intensity interval training) workout will get you sweating, burn fat, and build muscle! Try it out and let me know what you think! If you like it, share it!<br />
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<a href="http://1.bp.blogspot.com/-MCIGrpdhUCw/VdImsyPoEhI/AAAAAAAAFeI/ROZhJCStWdU/s1600/total_body_hit.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-MCIGrpdhUCw/VdImsyPoEhI/AAAAAAAAFeI/ROZhJCStWdU/s640/total_body_hit.jpg" width="432" /></a></div>
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<br /></div>Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com5tag:blogger.com,1999:blog-7221879484340884783.post-49873469758872295602015-08-14T13:01:00.000-07:002015-08-14T17:28:57.634-07:00Exercise Ball Workout<br>
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<a href="http://2.bp.blogspot.com/-JMMmUidbsiY/Vc4_7P_19tI/AAAAAAAAFdg/9SqZk9rfOw4/s1600/exercise-ball-pin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://2.bp.blogspot.com/-JMMmUidbsiY/Vc4_7P_19tI/AAAAAAAAFdg/9SqZk9rfOw4/s640/exercise-ball-pin.jpg" width="322"></a></div>
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<i><span style="font-size: x-small;">For your convenience, this post contains affiliate links.</span></i></div>
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Trends come and trends go, especially concerning fitness equipment. Do you remember the Thigh Master? Unfortunately, I do. But, one piece of equipment that has stood the test of time for me is my <a href="http://www.amazon.com/gp/product/B006SE176I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B006SE176I&linkCode=as2&tag=witmyfit-20&linkId=NHHHPJT7PW2RTPSK%22%3ESpri%20Xercise%20Ball,%20Balance%20Ball,%2055-centimeter%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B006SE176I%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">exercise ball</a>. I've had this ball for eight years now. I've used it regularly for exercise and it got me through 3 pregnancies with sciatica. Today, I'd like to share with you my favorite exercises on the ball! Warm up for five minutes, grab your exercise ball, and join me! </div>
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(The workout should take 25-30 minutes.)</div>
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<a href="http://2.bp.blogspot.com/-xFf56H8OIT4/Vc4_7i8VtHI/AAAAAAAAFdk/0Thk6tn0E2s/s1600/ball-workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="338" src="http://2.bp.blogspot.com/-xFf56H8OIT4/Vc4_7i8VtHI/AAAAAAAAFdk/0Thk6tn0E2s/s640/ball-workout.jpg" width="640"></a></div>
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Exercise Ball Workout</h2>
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<i>Do 12 reps of each exercise, unless the exercise says "Hold," in which case, hold for 30 seconds. Repeat each set three times!</i></div>
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Set 1:<br>(Exercises 1-4)</h3>
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1. Sit ups on ball. Sit on ball and roll slighly so your lower back is firmly on the ball. Sit up, with neck relaxed and core engaged and repeat.</div>
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2. One-legged squat. Balance one leg on ball. Squat with other leg, making sure knees don't go past toes. Complete reps, then switch sides and repeat.</div>
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3. Leg raise. Start with ball on ground. Grip ball between calves. Lift ball until feet point to ceiling (or sky!), lower and repeat.</div>
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4. Plank hold on ball. Feet shoulder width apart. Hold ball on both sides and slowly walk out until you are in the plank position. Hold.</div>
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Set 2:<br>(Exercises 5-8)</h3>
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5. Adductor Squeeze. Lay on side. Hold ball between calves. Lift ball slightly while squeezing inner thighs and lower back down. Complete reps and repeat on the other side.</div>
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6. Back Extension. Lay on ball on stomach, with feet wide for stability. Extend back up and lower back down until stomach is laying on ball again. Repeat.</div>
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7. Pike hold. Start with feet on ball and body in a plank position. Roll feet slowly up on ball so your bum is pointed in the air and lower head down. Hold. (If this is difficult, and legs don't go as straight, hold with legs bent and work towards straightening legs.)</div>
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8. Glute bridge. Lay down with arms down by sides and feet on ball. Keep body straight, engage core and glutes as you move your pelvis up and back down again. Repeat.</div>
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Set 3:<br>(Exercises 9-12)</h3>
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9. Glute Tuck. Start in the same position as the glute bridge. Roll feet on ball until it almost "tucks" under legs. Return to start position and repeat.</div>
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10. Pushups on ball. Start in standing position. Roll your body out on ball until you are in the pushup position. To make it easier, you can roll out just to your knees, if needed. Push up and down on ball as you would regular pushups. </div>
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11. Side lunges. Place foot and calf on ball. Lunge down, making sure feet are straight and knees do not go over toes. Go back up and repeat.</div>
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12. Back Stretch. Start with bum against the ball and legs in a 90 degree position. Lay back on ball slowly while walking your feet out so your legs are stretched. Continue the stretch with your arms stretching out and back down towards the ground. Hold. </div>
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Cool down! </div>
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I hope you enjoy this workout! Please feel free to comment and give me feedback on how this workout went for you!</div>
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If you'd like to purchase a ball similar to the one I have, <a href="http://www.amazon.com/gp/product/B006SE176I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B006SE176I&linkCode=as2&tag=witmyfit-20&linkId=NHHHPJT7PW2RTPSK%22%3ESpri%20Xercise%20Ball,%20Balance%20Ball,%2055-centimeter%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B006SE176I%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">please click on this link!</a></div>
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For more info on how to pick out the right size ball for your height, <a href="http://www.popsugar.com/fitness/What-Size-Exercise-Ball-Buy-Your-Height-3034260">click here!</a></div>
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<a href="http://2.bp.blogspot.com/-VVTcUy6kNss/Vc4_6-VTzLI/AAAAAAAAFdc/Ta3uPpu0XYs/s1600/ball-pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-VVTcUy6kNss/Vc4_6-VTzLI/AAAAAAAAFdc/Ta3uPpu0XYs/s320/ball-pic.jpg" width="222"></a></div>
<br>Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com3tag:blogger.com,1999:blog-7221879484340884783.post-49120659038376237072015-08-11T11:51:00.004-07:002015-08-11T12:59:30.645-07:00How to Be a Better Mom<div class="separator" style="clear: both; text-align: center;">
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<a href="http://4.bp.blogspot.com/-C8UZeTJtrzM/VcpD056MUUI/AAAAAAAAFcw/16ibVrzeqxM/s1600/better-mom.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-C8UZeTJtrzM/VcpD056MUUI/AAAAAAAAFcw/16ibVrzeqxM/s640/better-mom.jpg" width="368" /></a></div>
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Recognize that you are just a mess. And so is almost every other mom.</h3>
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I'm coming out of a busy, but wonderful week of coordinating VBS. My house is a disaster area. Toys are out of place. Hampers are full. Clean laundry awaits being put away (because that is the hardest part!). I have stacks of curriculum to go through. My desk is covered with piles of organized chaos. Weeds with killer thorns have taken over half my garden and I can't seem to keep them under control myself. My lawn needs to be mowed in the backyard. My refrigerator needs to be cleaned. Glaciers of ice have taken over the deep freezer in the garage. Oh! The garage! We won't even go there...<br />
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With all this said, I have seen so many pins pinned and posts posted on how everyone does things just so cute, organized and creative. "How to organize your homeschool room." "How to organize your kitchen." "10 steps to always have a clean home." "How to get perfect abs, butt, or arms." "How to conquer laundry once and for all." "How to create the perfect routine." <br />
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All the pins and posts on how everyone is living their life perfectly can start to weigh on a woman. The truth is, though, as moms, most of us are a hot mess, apart from the grace of God. Or maybe I'm the only one who struggles with getting one area of her life "together" only for everything else to fall apart. If I get all my workouts in the week, laundry starts to pile up. If I spend more time with my kids outside of our home doing field trips and play dates, the dishes start to pile up. <br />
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Realize imperfection is okay.</h3>
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I admit, since having kids, I am not the most organized person. That may be an understatement. I thrive on creativity. I would rather make something cute and creative than clean my kitchen. So, it is a challenge to me to ignore those beautiful posts on the most perfect, creative, absolutely beautiful ____(fill in the blank)____. I'm on a few homeschool Facebook groups and in the last week everyone has been sharing their homeschool rooms. I was glad to see another mother spoke up and basically said what I started thinking. I am absolutely not there yet. And that's okay. I will get there by September 1st when I start school and my homeschool room won't look like the cover of a magazine. And that's okay. <br />
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Stay-at-home moms, homeschool moms, work-at-home moms, and working moms----MOMS! Please, please, please, remember that you don't have to live up to those posts on Pinterest. Your child doesn't have to have a cute chalkboard stating his/her name, grade, favorite book, and career choice every first and last day of school year. There is absolutely nothing wrong with that, but it certainly isn't necessary. <br />
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You don't have to have a clean house all the time. Your kitchen doesn't have to be the picture of perfect organization all of the time. Order, cuteness, and cleanliness are nice, but it doesn't make you any better of a person. Being organized may help the day go by in a more orderly fashion, but if you feel pressure to get organized, but never can seem to, and it absolutely stresses you out, find a way to live in your organized chaos. It's okay not to be organized all the time. <br />
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You don't have to have the perfect ____(fill in the desirable body part here)___. You don't have to strictly follow any certain big name workout program or diet to a "T." Don't feel the pressure to have flat abs and a perfectly round rump. Or to restrict yourself from sugar or bread for months. Just be healthy. Do what works for you. Don't make excuses. Still challenge yourself, but if you fail, don't beat yourself up. If you don't fit in a workout today, that is okay. Workout tomorrow. It's okay to fail. It will happen. And that's where you learn to grow and persevere. <br />
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Now when it comes to being imperfect, we still must address laziness. Or being distracted. I am challenged by being distracted throughout my day by many unnecessary things (i.e. all those creative Facebook, Pinterest, or Instagram posts). This makes me weary for unnecessary reasons, and then I feel my weary self start to feel a bit on the lazy side, perhaps discouraged by all the "perfection" out there. Avoid laziness, but be mindful of weariness. <br />
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<h3>
Realize your need for rest for your weary soul.</h3>
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<span style="font-size: large;"><span class="woc" style="border: 0px; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"><span class="selected" original-title="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">"Come to </span><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">me, all who labor and are </span><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">heavy laden, and I will give you rest.</span></span><span class="" style="border: 0px; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"> </span><span class="woc" style="border: 0px; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Take my yoke upon you, and </span><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">learn from me, for I am </span><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">gentle and lowly in heart, and </span><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">you will find rest for your souls.</span></span><span class="" style="border: 0px; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"> </span><span class="verse-num woc" id="v40011030-1" style="border: 0px; color: grey; font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif; font-weight: bold; line-height: 16px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: top;"> </span><a alt="esv_01" class="va" href="https://www.blogger.com/blogger.g?blogID=7221879484340884783" rel="v40011030" style="border: 0px; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"></a><span class="woc" style="border: 0px; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">For </span><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">my yoke is easy, and my burden is light.”</span></span></span></div>
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<span style="font-size: large;"><span class="woc" style="border: 0px; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; margin: 0px; padding: 0px; text-indent: 25.920001983642578px; vertical-align: baseline;"><span class="" style="border: 0px; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Matthew 11:28-30 (ESV)</span></span></span></div>
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And when you are weary, come to Jesus. Pray for grace. Pray for peace. Pray for contentment. Pray for perseverance, not perfection. Pray. Pray. Pray. I am constantly reminded how valuable prayer is. It is a way we can remind ourselves and others that we are not in this alone. We can stop and pray to the God of all the universe. And, guess what, He hears His people's prayers! <br />
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Mothers, our burden can be so heavy. Raising little people up can be such a difficult task, especially with the added pressures of all the cuteness and creativity bursting out of the seams of social media. I admit, when I'm overwhelmed, I am tempted just to go on Pinterest and look at all the people who have it all together and wishfully hope that someday that would be me. <i>Instead of Pinterest, PRAY. </i>Pray for yourself and for other moms. We all know we need prayer!<br />
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<h3>
Realize you can't be a good mom apart from Christ. </h3>
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<span style="background-color: white; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; font-size: large; line-height: 22.464000701904297px; white-space: pre-wrap;">"for all have sinned and fall short of the glory of God, and are justified by his grace as a gift, through the redemption that is in Christ Jesus, whom God put forward as a propitiation by his blood, to be received by faith. This was to show God's righteousness, because in his divine forbearance he had passed over former sins."</span></div>
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<span style="background-color: white; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; line-height: 22.464000701904297px; white-space: pre-wrap;"><span style="font-size: large;">Romans 3:23-25 (ESV)</span></span></div>
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I love the verse above because it really is the Gospel in a nutshell. We fall short of God's glory and perfection because of sin. That is where Christ comes in and his sacrifice is the ultimate picture of perfect grace. <br />
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Now, I must apologize for the title of this post. It's a little tongue-in-cheek. I'm not really going to tell you how to become a better mom. I knew it may get your attention because the truth is we all want to be a better mom. We all want to be better. We can't be better apart from Christ. And, even then, we will struggle with sin and imperfection. <br />
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<span style="font-size: large;">NOTHING within ourselves can make us BETTER moms! </span><br />
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But, there is good news!!! Despite the imperfection we struggle with, Christ lived a perfect life, and died so we can be forgiven. Once we embrace that, we can't be separated from God's love. And that is the story of grace. Perfect grace. That is the truth I need to be reminded of daily. <br />
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Please know that there is nothing wrong with getting tips or hints for how to do things from the posts on social media, but if you find that they are burdening you, please try and back away from them. You will benefit in knowing that Christ can take those burdens if you come to Him!<br />
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I hope this post encouraged you. It was encouraging for me to write. Do you struggle with the pressures of the creativity found on social media? Please take rest in knowing that you can come to the God of all the universe and tell Him your struggles. And He will listen. Everyday. All day long.<br />
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<a href="http://2.bp.blogspot.com/-F7J8Kad5Z8g/VcpD0o15wXI/AAAAAAAAFcs/n3oMnSGBgqU/s1600/better-mom-insta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://2.bp.blogspot.com/-F7J8Kad5Z8g/VcpD0o15wXI/AAAAAAAAFcs/n3oMnSGBgqU/s320/better-mom-insta.jpg" width="317" /></a></div>
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-24820639459283787032015-08-07T14:23:00.000-07:002015-08-07T14:31:05.885-07:0080 Years of Workout Songs<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-HQVL3eUlles/VcUhcZiCXDI/AAAAAAAAFcI/YcxaMTZ5qdc/s1600/workout-playlist.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-HQVL3eUlles/VcUhcZiCXDI/AAAAAAAAFcI/YcxaMTZ5qdc/s640/workout-playlist.jpg" width="362" /></a></div>
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I love music. I grew up in a musical family. My dad plays guitar. My mom sings. My sister played flute. My brother played drums. My twin brother can sing. And, due to many hours of practicing with Amy Grant, Celine Dion, and Crystal Lewis, I can sing too! <br />
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My family's love of music rubbed off on me. I love a bit of most genres and a little from nearly every decade. This is what inspired this post. My favorite genre to workout to is simply rock. These songs are sure to get you moving and keep you moving! So, without further ado, here are my favorite workout songs over the last eight decades!<br />
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(All songs are linked to Amazon music. Feel free to download your favorites!)<br />
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80 Years of Workout Songs</h2>
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<br />1930s</h3>
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<a href="http://www.amazon.com/gp/product/B00137ZZ2W/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00137ZZ2W&linkCode=as2&tag=witmyfit-20&linkId=B3U4UIJNCBDKSRN2%22%3ESing,%20Sing,%20Sing%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00137ZZ2W%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Sing, Sing, Sing (Benny Goodman, 1935)</a><br />
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1940s</h3>
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<a href="http://www.amazon.com/gp/product/B000UTX12K/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000UTX12K&linkCode=as2&tag=witmyfit-20&linkId=DHFZG5PQN7SNEHXC%22%3EChatanooga%20Choo%20Choo%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B000UTX12K%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Chatanooga Choo Choo (Glenn Miller, 1941)</a><br />
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1950s</h3>
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<a href="http://www.amazon.com/gp/product/B007ME5EA8/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B007ME5EA8&linkCode=as2&tag=witmyfit-20&linkId=ZO5RCL6M3DMNX36Y%22%3EAin't%20That%20A%20Shame%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B007ME5EA8%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Aint That a Shame (Fats Domino, 1955)</a><br />
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<a href="http://www.amazon.com/gp/product/B003DDY3NG/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B003DDY3NG&linkCode=as2&tag=witmyfit-20&linkId=RV554SEGW5TCVHND%22%3EJailhouse%20Rock%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B003DDY3NG%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Jailhouse Rock (Elvis Presley, 1956)</a><br />
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<a href="http://www.amazon.com/gp/product/B001B8GYPU/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001B8GYPU&linkCode=as2&tag=witmyfit-20&linkId=W4XEBXWKI4TDMOZP%22%3EGreat%20Balls%20Of%20Fire%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001B8GYPU%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Great Balls of Fire (Jerry Lee Lewis, 1957)</a><br />
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<a href="http://www.amazon.com/gp/product/B004TXKQVW/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B004TXKQVW&linkCode=as2&tag=witmyfit-20&linkId=BMDT5DPUOIOV6NNC%22%3ELa%20Bamba%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B004TXKQVW%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">La Bamba (Ritchie Valens, 1958)</a><br />
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1960s</h3>
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<a href="http://www.amazon.com/gp/product/B0028FKZH8/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0028FKZH8&linkCode=as2&tag=witmyfit-20&linkId=HBXI6SIIT6KMGSLP%22%3EBarbara%20Ann%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0028FKZH8%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Barbara Ann (The Beach Boys, 1962)</a><br />
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<a href="http://www.amazon.com/gp/product/B0038W5P0M/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0038W5P0M&linkCode=as2&tag=witmyfit-20&linkId=VG7RMNAUSZJ2QUXO%22%3ETwist%20And%20Shout%20(Original)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0038W5P0M%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Twist and Shout (The Beatles, 1963)</a><br />
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<a href="http://www.amazon.com/gp/product/B001BZH72C/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001BZH72C&linkCode=as2&tag=witmyfit-20&linkId=KFY7Y3ZTIH7J67MR%22%3ERespect%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001BZH72C%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Respect (Aretha Franklin, 1967)</a><br />
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1970s</h3>
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<a href="http://www.amazon.com/gp/product/B002O4H6M0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002O4H6M0&linkCode=as2&tag=witmyfit-20&linkId=OOBYCS5MAGAAPIO2%22%3ESweet%20Home%20Alabama%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B002O4H6M0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Sweet Home Alabama (Lynyrd Skynyrd, 1974)</a><br />
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<a href="http://www.amazon.com/gp/product/B00137MFC0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00137MFC0&linkCode=as2&tag=witmyfit-20&linkId=LRVQ6AJ6RNNMDZY5%22%3ECarry%20on%20Wayward%20Son%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00137MFC0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Carry on my Wayward Son (Kansas, 1976)</a><br />
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<a href="http://www.amazon.com/gp/product/B00DAPJO7M/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00DAPJO7M&linkCode=as2&tag=witmyfit-20&linkId=IX5UUNHW6XQILBBA%22%3EAlready%20Gone%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00DAPJO7M%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Already Gone (Eagles, 1976)</a><br />
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<h3>
1980s</h3>
<br />
<a href="http://www.amazon.com/gp/product/B0013832A8/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013832A8&linkCode=as2&tag=witmyfit-20&linkId=4CL45XIFVYZZ3G2Q%22%3EEye%20of%20the%20Tiger%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0013832A8%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Eye of the Tiger (Survivor, 1982)</a><br />
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<a href="http://www.amazon.com/gp/product/B0013DDLPY/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0013DDLPY&linkCode=as2&tag=witmyfit-20&linkId=W6J76ZAMMDOJPECJ%22%3EBeat%20It%20(Single%20Version)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0013DDLPY%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Beat It (Michael Jackson, 1982)</a><br />
<br />
<a href="http://www.amazon.com/gp/product/B000V66VYC/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000V66VYC&linkCode=as2&tag=witmyfit-20&linkId=5NCVBZHS5RH3DBOM%22%3ELivin'%20On%20A%20Prayer%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B000V66VYC%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Livin' on a Prayer (Bon Jovi, 1986)</a><br />
<br />
<a href="http://www.amazon.com/gp/product/B00137T4WE/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00137T4WE&linkCode=as2&tag=witmyfit-20&linkId=WWOQPPDWQTRLWEVW%22%3EI%20Wanna%20Dance%20with%20Somebody%20(Who%20Loves%20Me)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00137T4WE%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">I Wanna Dance With Somebody (Whitney Houston, 1987)</a><br />
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<h3>
1990s</h3>
<br />
<a href="http://www.amazon.com/gp/product/B0030BDDWI/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0030BDDWI&linkCode=as2&tag=witmyfit-20&linkId=RMJU2IEC7Q3D726Y%22%3EWhat%20Is%20Love%20(Single%20Mix)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0030BDDWI%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">What is Love? (Haddaway, 1993)</a><br />
<br />
<a href="http://www.amazon.com/gp/product/B000TECDFM/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000TECDFM&linkCode=as2&tag=witmyfit-20&linkId=5NOKBWVXVZPMDT7J%22%3EU%20Can't%20Touch%20This%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B000TECDFM%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">U Can't Touch This (MC Hammer, 1996)</a><br />
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<a href="http://www.amazon.com/gp/product/B000TDWRHM/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000TDWRHM&linkCode=as2&tag=witmyfit-20&linkId=PTHEJQD6YPNQ7HSQ%22%3ESong%202%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B000TDWRHM%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Song 2/"Woo-hoo" (Blur, 1997)</a><br />
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<a href="http://www.amazon.com/gp/product/B000W0THG6/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000W0THG6&linkCode=as2&tag=witmyfit-20&linkId=5CCULBV563GKN74Q%22%3EAll%20Star%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B000W0THG6%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">All Star (Smashmouth, 1999)</a><br />
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<h3>
2000s</h3>
<br />
<a href="http://www.amazon.com/gp/product/B001NB1K18/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001NB1K18&linkCode=as2&tag=witmyfit-20&linkId=O6P4WX2WDFFPGACW%22%3EBeautiful%20Day%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001NB1K18%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Beautiful Day (U2, 2000)</a><br />
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<a href="http://www.amazon.com/gp/product/B001J9OQRE/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001J9OQRE&linkCode=as2&tag=witmyfit-20&linkId=KRCRPSG6K5LN3GHY%22%3EDare%20You%20to%20Move%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001J9OQRE%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Dare You to Move (Switchfoot, 2000)</a><br />
<br />
<a href="http://www.amazon.com/gp/product/B005KHCQQO/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005KHCQQO&linkCode=as2&tag=witmyfit-20&linkId=MBVV7HQ4PHXSMVNY%22%3EHanging%20By%20A%20Moment%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B005KHCQQO%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important">Hanging By a Moment (Lifehouse, 2004)</a><br />
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<a href="http://www.amazon.com/gp/product/B001AUEMFS/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001AUEMFS&linkCode=as2&tag=witmyfit-20&linkId=3JGDYAIEBE3UBBJH%22%3EViva%20La%20Vida%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001AUEMFS%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Viva La Vida (Coldplay, 2008)</a><br />
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<h3>
2010s</h3>
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<a href="http://www.amazon.com/gp/product/B003Y3SQFQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B003Y3SQFQ&linkCode=as2&tag=witmyfit-20&linkId=2NS3KJGLWWSCB4LD%22%3EFirework%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B003Y3SQFQ%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Firework (Katy Perry, 2010)</a><br />
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<a href="http://www.amazon.com/gp/product/B005VPSEVG/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B005VPSEVG&linkCode=as2&tag=witmyfit-20&linkId=TAMC5NNG5YNQWQYZ%22%3EStronger%20(What%20Doesn't%20Kill%20You)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B005VPSEVG">Stronger (Kelly Clarkson, 2011)</a><br />
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<a href="http://www.amazon.com/gp/product/B00HL82ARA/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00HL82ARA&linkCode=as2&tag=witmyfit-20&linkId=J6WJQV2VICXZWCBE%22%3ELet%20It%20Out%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00HL82ARA%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Let it Out (Switchfoot, 2014)</a><br />
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<a href="http://www.amazon.com/gp/product/B00OXE3GEG/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00OXE3GEG&linkCode=as2&tag=witmyfit-20&linkId=S552YUXPMOEHB7HI%22%3EShake%20It%20Off%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00OXE3GEG%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Shake it Off (Taylor Swift, 2014)</a><br />
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Disclaimer: I do not live by the lyrics of the songs, or even promote them. I simply enjoy the beat of these songs to workout to. These songs were chosen for their BPM (beats per minute). I did, however, try not to put any songs with vulgar, profane, or sexual lyrics on this list. <br />
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I hope you enjoyed my eight decade long playlist! What are some of your favorite songs to workout to? <br />
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<a href="http://1.bp.blogspot.com/-WgcmWuH6OOA/VcUjj3fBldI/AAAAAAAAFcU/4sftMUANuKY/s1600/workout-playlist-insta.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://1.bp.blogspot.com/-WgcmWuH6OOA/VcUjj3fBldI/AAAAAAAAFcU/4sftMUANuKY/s320/workout-playlist-insta.jpg" width="319" /></a></div>
<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-86113340803222226592015-08-06T10:23:00.000-07:002015-08-10T11:39:01.795-07:00Smoothie FAQ's & Recipe Round-up<div class="separator" style="clear: both; text-align: center;">
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<i>For your convenience, this post contains affiliate links.</i></div>
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June 11, 2012 was a good day. This was the day that after months (possibly years) of considering it, we went to Costco and bought a Vitamix. We had gone through two other blenders and we needed something reliable to blend our smoothies. <br />
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Over three years later, we are still making a least one smoothie a day, if not two! They make a wonderful, cold, easy dinner on hot summer evenings! Read on for answers to my most frequently asked questions regarding smoothies and some pretty yummy smoothie recipes!<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-8VYW43WZCWI/VcOUoqOngkI/AAAAAAAAFbA/vtQoZols19E/s1600/vitamix-results.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="318" src="http://4.bp.blogspot.com/-8VYW43WZCWI/VcOUoqOngkI/AAAAAAAAFbA/vtQoZols19E/s400/vitamix-results.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My husband has had great results with having a smoothie daily!</td></tr>
</tbody></table>
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<h2>
Smoothie FAQ's</h2>
<h3>
Why Smoothies?</h3>
<br />
When we decided to drink smoothies, we were prompted by watching the documentary, <a href="http://www.amazon.com/gp/product/B008X1PQ9I/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B008X1PQ9I&linkCode=as2&tag=witmyfit-20&linkId=BYQDCKQ6HNPURTLJ%22%3EFat,%20Sick,%20&%20Nearly%20Dead%20[HD]%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B008X1PQ9I%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important">Fat, Sick, and Nearly Dead.</a> In this documentary, a man lived for a whole year on juice. We were inspired by his health improvement by including more fruits and veggies in his diet, but we didn't want to juice. We wanted the fiber so we could have a meal replacement. <br />
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The smoothie is the solution to this. Of course, juice is more nutrient dense, but lacks the ability to keep you full. Also, we add protein to our smoothies. So, in the end, the smoothies we consume have fruits, veggies, and protein. They are a very healthy meal replacement.<br />
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Also, kids love them! They are a great way to fill your kids with fruits and veggies they may not otherwise eat!<br />
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<h3>
Why a Vitamix? </h3>
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As I stated, we went through two blenders that didn't survive our daily smoothie making. Kitchen Aid was one brand and Cuisinart was the other. We had already decided that we wanted to drink a smoothie on a daily basis, so investing in a good blender was a necessity. <a href="http://www.amazon.com/gp/product/B00SZ3DHDQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00SZ3DHDQ&linkCode=as2&tag=witmyfit-20&linkId=NMHQUG3KCP2VJT25%22%3EVitamix%205300%20Improved%205200%20More%20Powerful,%20Fits%20Under%20Cabinet%20Model,%20Black%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00SZ3DHDQ%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important">We read reviews</a> and also had relatives who used a Vitamix. We were able to sample the use of a Vitamix while on vacation as well. <a href="http://www.amazon.com/gp/product/B00SZ3DHDQ/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00SZ3DHDQ&linkCode=as2&tag=witmyfit-20&linkId=NMHQUG3KCP2VJT25%22%3EVitamix%205300%20Improved%205200%20More%20Powerful,%20Fits%20Under%20Cabinet%20Model,%20Black%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00SZ3DHDQ%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important"> There was no question that it was a wonderful product.</a><br />
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There is also a 7 year warranty, which we have used, and is excellent! We have a family member that has a vintage <a href="http://www.amazon.com/gp/product/B00LBFUKIA/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00LBFUKIA&linkCode=as2&tag=witmyfit-20&linkId=FWJEHF2OXFOKRLIO%22%3EVitamix%20Standard%20Blender,%20Black%20(Certified%20Refurbished)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00LBFUKIA%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Vitamix</a> that is still going strong! You can also use your <a href="http://www.amazon.com/gp/product/B00LBFUKIA/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00LBFUKIA&linkCode=as2&tag=witmyfit-20&linkId=FWJEHF2OXFOKRLIO%22%3EVitamix%20Standard%20Blender,%20Black%20(Certified%20Refurbished)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00LBFUKIA%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Vitamix</a> to make ice cream, but butters, dressings, dips, flours, and soups!<br />
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<h3>
What if I can't afford one?</h3>
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Save up. We did just that. That is why it took us so long to buy one! But, it is WELL worth it! <a href="http://www.amazon.com/gp/product/B00LBFUKIA/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00LBFUKIA&linkCode=as2&tag=witmyfit-20&linkId=FWJEHF2OXFOKRLIO%22%3EVitamix%20Standard%20Blender,%20Black%20(Certified%20Refurbished)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00LBFUKIA%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">You can also buy certified refurbished ones on Amazon (Click here for link).</a><br />
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<h3>
Why do I need to include a vegetable?</h3>
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It is easy to get quite a bit of servings of fruit in a smoothie. Adding a vegetable evens things out and adds even more nutrition.<br />
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<h3>
What vegetables do you recommend adding to smoothies?</h3>
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Spinach and carrots are two wonderful options. Spinach isn't as bitter as kale can be, and it is very nutritious. You can add any citrus fruit, with a bit of the rind included to take away any bitterness. I also recommend carrots! Carrots are naturally sweet. The kids enjoy the color the carrots add!<br />
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<h3>
What protein do you use?</h3>
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<a href="http://www.amazon.com/gp/product/B0014KYXN0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0014KYXN0&linkCode=as2&tag=witmyfit-20&linkId=OOIL5BKHPEHLPM27%22%3EJarrow%20Formulas%20Whey%20Protein,%20Unflavored,%201%20Pound%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0014KYXN0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">We use Jarrow Whey for our unflavored protein powder (Click here for link). </a>We use this if we want to make a fruity flavored smoothie and we want to just be able to taste the fruit, not any other added flavor.<br />
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<a href="http://www.amazon.com/gp/product/B001CD1EE0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001CD1EE0&linkCode=as2&tag=witmyfit-20&linkId=2GYSSSMB6EPZU6IE%22%3EDESIGNER%20WHEY%20100%%20Premium%20Whey%20Protein%20Powder,%20Double%20Chocolate,%2032%20Ounce%20Container%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001CD1EE0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">We also use Designer Whey's chocolate protein powder for our chocolate spinach smoothie (Click here for link.)</a> We vary the flavors of that smoothie by adding coconut milk and/or peanut butter.<br />
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<h3>
Will I notice a difference?</h3>
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ABSOLUTELY! You will see improvement in your digestion (the FIBER), and, as you can see in the photos of my husband pictured above, eating a balanced diet (clean foods, limit processed foods, and a lot of produce), and adding a smoothie a day to your diet, may result in weight loss, and if you add protein, aid in building muscle. My husband has lost weight and improved his cholesterol!<br />
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What about traveling?</h3>
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This sounds crazy, but the Vitamix is wonderful to travel with. Our Vitamix machine has traveled thousands of miles with us. If your hotel doesn't have a healthy breakfast, no problem! Staying with a relative? No worries! Just plug your Vitamix in, add the ingredients that you can bring or buy, and you are good to go! Having regular smoothies while traveling definitely helps prevent tummy troubles that can come as an effect of traveling.<br />
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<tr><td class="tr-caption" style="text-align: center;">Packing protein and smoothie supplies for travel makes healthy eating easy while traveling!</td></tr>
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What are some good Smoothie Recipes?</h3>
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I am so glad you asked! <br />
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Our favorite recipe is simple!<br />
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<b>Chocolate Spinach Smoothie</b><br />
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2 cups of coconut milk (no sugar added), 1 very ripe banana, 2 scoops of chocolate Designer Whey protein, 1 1/2 tbsp peanut butter*, 1 1/2 cups frozen spinach. Blend well and enjoy! (Serves 2!)<br />
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*You can vary the recipe by omitting the peanut butter and adding mint leaves!<br />
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<a href="http://1.bp.blogspot.com/-XtG_pc1bxag/VcOVDN_UUCI/AAAAAAAAFbM/6vNcf7ouJvw/s1600/IMG_7123.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://1.bp.blogspot.com/-XtG_pc1bxag/VcOVDN_UUCI/AAAAAAAAFbM/6vNcf7ouJvw/s320/IMG_7123.jpg" width="320" /></a></div>
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Here are some other recipes you may enjoy:<br />
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<a href="http://witnessmyfitness.blogspot.com/2014/03/coconut-lime-smoothie.html">Coconut Lime Smoothie</a><br />
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<a href="http://witnessmyfitness.blogspot.com/2013/10/pb-smoothie.html">PB&J Smoothie</a><br />
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<a href="http://witnessmyfitness.blogspot.com/2013/05/pinterest-fitness-day-10-little-bit-of.html">Little Bit of Everything Smoothie</a><br />
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<a href="http://witnessmyfitness.blogspot.com/2013/01/green-pina-colada-smootie.html">Green Pina Colada Smoothie</a><br />
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<a href="http://witnessmyfitness.blogspot.com/2013/01/pine-berry-orange-kale-smoothie.html">Pine-Berry-Orange-Kale Smoothie</a><br />
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<a href="http://witnessmyfitness.blogspot.com/2013/01/smoothies.html">Orange Pineapple Smoothie</a><br />
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<b><span style="font-size: large;">For more yummy smoothie recipes, please follow me on <a href="https://instagram.com/witnessmyfitnessdotorg/">Instagram</a> and <a href="https://www.facebook.com/witnessmyfitnessdotorg">Facebook</a>! </span></b></div>
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com2tag:blogger.com,1999:blog-7221879484340884783.post-87383307064528609812015-08-03T08:55:00.000-07:002015-08-04T07:08:33.896-07:00From Fad Diets to Nutritionist<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-6sP2hbaeGKI/Vb9-21dSo0I/AAAAAAAAFaI/p3ZTyM40_o4/s1600/Risse-Before-and-after.jpg" imageanchor="1" style="font-family: Times; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="http://3.bp.blogspot.com/-6sP2hbaeGKI/Vb9-21dSo0I/AAAAAAAAFaI/p3ZTyM40_o4/s640/Risse-Before-and-after.jpg" width="320" /></a></div>
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Sharisse Dalby is a lovely and busy wife and mother of three boys---eight-year-old twins and their four-year-old brother. As a Holistic Nutritionist specializing in sports nutrition, vegetarian diets, and family nutrition, she is a beautiful picture of health! But, it wasn't always that way. She experienced the same struggles of weight loss many experience. She learned from her struggles and that gave way to a profession in Nutrition! Read on to be discover her honest retelling of how this transition took place.</div>
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<span style="color: #444444;">How did you come to realize you wanted to change your lifestyle? </span><u></u><u></u></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">As a teenager I was overweight and it took a toll on my body, lifestyle and self-confidence, which quickly led to clinically diagnosed depression. Through my faith, I found a renewed and deep meaning for my life. I felt a passion brewing to learn how to care for the body God gave me. Admittedly, I started with fad diet after fad diet, but eventually found my way into a healthy lifestyle that I felt was honouring to God</span><span style="font-family: Calibri, sans-serif; font-size: 11pt;">.<u></u><u></u></span></div>
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<span class="im"><span style="color: #444444;">What is your motivation? How does your faith come into play?</span><span style="color: #500050;"><u></u><u></u></span></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">My motivation is my faith and my family. After having my twins, I was determined to give them the healthiest start I could, and that led to a complete and permanent lifestyle overhaul. My faith is the foundation of why I do what I do! God gave me the desire and resources to become a Holistic Nutritionist and the passion to educate families and children to take care of what God provided them with.<span style="color: red;"><u></u><u></u></span></span></div>
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<u></u><span style="color: #444444; font-size: 12pt;">How do you include your family in your food preparation, cooking and shopping for nutritious foods?</span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">My kids have always been included in our healthy lifestyle. And, let’s face it – I have boys and I want them to know basic kitchen skills, at least! They help me go through the flyers each week to find the healthy sale items, plan our meals, write out our grocery list, grocery shop and prepare the food. They all have a passion for food and love being in the kitchen and being able to enjoy the fruits of their labour!<span style="color: red;"><u></u><u></u></span></span></div>
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<span class="im"><span style="color: #444444;">What are your some of your favorite go-to foods? </span><span style="color: #500050;"><u></u><u></u></span></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">Some of our favourite go-to foods are larabars, veggies and hummus, fruit, yogurt and berries, apples and almond butter and trailmix – just to name a few!<u></u><u></u></span></div>
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<span class="im"><span style="color: #444444;">How has your view of yourself changed since starting your fitness/nutrition journey? </span><span style="color: #500050;"> <u></u><u></u></span></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">I have learned where my worth and value lies – not in the size of my clothes, shape of my body, stretch marks from kids, weight on the scale – but in my Saviour who created me for a purpose … to bring Him glory. I don’t live a healthy lifestyle because I hate my body, I do it because I love Jesus!<span style="color: red;"><u></u><u></u></span></span></div>
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<span class="im"><span style="color: #444444;">If you could sum up "clean eating" in three statements, what would they be? </span><span style="color: #500050;"><u></u><u></u></span></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;">Clean eating is eating whole foods – the foods that God gave us, an experience of healing, energizing and renewing and a balanced plate for optimum health.<span style="color: red;"><u></u><u></u></span></span></div>
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<span style="font-family: Calibri, sans-serif; font-size: 11pt;"><span style="color: #444444;">BIO:<br />Sharisse Dalby is a Holistic Nutritionist who specializes in sports nutrition, vegetarian diets and family nutrition. She is a mom to 8 year old identical twin boys and a 4 year old boy. They love to help out at church, eat food and sign up for family running races, bike races and triathlons. Check out her website for recipes, tips and services at</span></span><span style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 13px;"> </span><a href="http://www.holisticnutritionwithrisse.com/" style="color: #1155cc; font-family: arial, sans-serif; font-size: 13px;" target="_blank">www.<wbr></wbr>holisticnutritionwithrisse.com</a>. </div>
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Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-86568765813395622782015-07-31T16:05:00.004-07:002015-07-31T19:21:11.866-07:00Dear Rolling Stone Magazine...<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Georgia, Times New Roman, serif;">Dear Rolling Stone Magazine,</span></h3>
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<span style="font-family: Georgia, Times New Roman, serif;">I admit, I was <i>that</i> mom... <i>that</i> mom who grabbed EVERY Rolling Stone Magazine out of the cash register newsstands in Target last week. I brought it up to customer service and pointed out to the clerk the chest of the scantly-clad Kim Kardashian (<i>who else?</i>). </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Ms. Kardashian may as well have had her shirt off, because she was almost showing pretty much everything! I told the clerk, "I have sons who I don't want seeing this! And a daughter, for that matter, too!" The clerk's eyes scanned the cover quickly and she sighed, "I am sooo sorry. I agree, but we have people from the magazine companies who come and display these." I just simply replied, "Then you don't need to display these where my children can see them!"</span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">So, let me continue by saying that I don't care about Kim Kardashian and her gigantic chest. In fact, I'm quite tired of seeing it. I tire of seeing her and her barely dressed sisters who seem to care nothing about what influence they may be having on young boys and girls, men, and women, who have to walk past their face, chest, and backside plastered all over the news stands. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">We have to walk past those newsstands to check out. We have no choice but to see those ridiculously sexualized photos on your magazines. I agree---you aren't the only magazine that bares more than the average person wants to see. BUT, I am calling on you because your cover for July 2015 issue was absolutely way too revealing to be out in the open where little eyes could see it. Please care. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Perhaps you could use some ideas on how to care about the little ones that may see sexualized material that may add to the pressure to become "sexy" too young. I know that you most likely won't stop publishing barely dressed women on your covers. <a href="http://www.pbs.org/newshour/updates/social_issues-july-dec13-sexualization_12-21/">After all, you've been doing it for decades.</a> </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">How about not allowing your magazine to be in the main cash register newsstands? Or how about requiring your publication to be placed behind pocket shields? Those are two very simple solutions. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Perhaps you may not make as many sales, but, let me be clear. You publishing media like that adds absolutely NOTHING of value to our society. In fact, it adds to a huge epidemic of a sexually desensitized culture that is suffering and struggling with body image, <a href="http://fightthenewdrug.org/porn-kills-love-2/">porn, and torn relationships that are killed by the addiction to sexual images.</a> <a href="http://mediasmarts.ca/body-image/body-image-girls"> It adds to the pressure of teen girls feeling like they, too, have to show off their chests to be accepted by men.</a> </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">So, why not care about the little eyes that can see your highly sexualized publication? I am aware that there are probably companies that distribute your magazine to Target and all the other stores. <i>CONTACT THEM. Fix this problem. </i> </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><a href="http://fightthenewdrug.org/breaking-news-major-retailers-to-put-blinders-on-cosmopolitan-magazines/">Rite-Aid has agreed to cover up Cosmopolitan magazines in their stores due to the National Center on Sexual Exploitation </a><span style="background-color: white; color: #2d2d2d; line-height: 32px;"><a href="http://fightthenewdrug.org/breaking-news-major-retailers-to-put-blinders-on-cosmopolitan-magazines/">requesting that they did so. </a> </span>Step up and add something of worth to our society. A national organization fighting sexual exploitation shouldn't have to contact you to do something about this. <i> A concerned parent should be enough. </i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Thank you.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">~A Very Concerned Mother of 3 Young Children</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">P.S. If you'd like to read more about the effects of media like yours on our society, you can read these posts. </span><br />
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<a href="http://witnessmyfitness.blogspot.com/2015/07/letters-of-honest-modesty-and-image-of_0.html">An Open Letter to Mothers Regarding Body Image</a><br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/an-open-letter-to-young-women-and-teen.html">An Open Letter to Teen Girls and Young Women Regarding Body Image</a><br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/an-open-letter-to-men-regarding-womens.html">An Open Letter to Men Regarding the Body Image of Women</a>Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-67388791615719374862015-07-30T08:25:00.000-07:002015-07-30T08:25:09.052-07:006 Reasons Why You Should Hula Hoop<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-NCUIfgRxTZQ/Vbo_Ex5ymHI/AAAAAAAAFZE/2NEtokrZeus/s1600/hula-hoop.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-NCUIfgRxTZQ/Vbo_Ex5ymHI/AAAAAAAAFZE/2NEtokrZeus/s640/hula-hoop.jpg" width="320" /></a></div>
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<i>(For your convenience, this post may contain affiliate links)</i></div>
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I have peaked a bit of curiosity in many this past week since I got out my <a href="http://www.amazon.com/gp/product/B001GB8OI2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001GB8OI2&linkCode=as2&tag=witmyfit-20&linkId=NEP7WMLJJYQJJDP7%22%3ESports%20Hoop%C2%AE%20-%20Acu%20Hoop%C2%AE%203L%20-%203.3lb%20(Dia.41%22)%20Large,%20Weighted%20Hula%20Hoop%20for%20Workout%20with%2050%20minutes%20Workout%20Lesson%20DVD%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001GB8OI2%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">weighted hula hoop and starting hula hooping for the first time in my life. </a><br />
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I admit, it is kind of curious why a 31-year-old mother of three would start hula hooping. There are plenty of good reasons. But, for the sake of time, I'll just give you six!<br />
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<b>1) It's great aerobic exercise. </b> It takes a whole lot of controlled motion and breathing to keep that hoop going! If you hoop for at least 10 minutes, you will feel the difference. <a href="http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/weighted-hula-hoops/faq-20058073">For the average women, it can burn up to 165 calories in 30 minutes, and for the average man, a whopping 200 calories in just 30 minutes!</a><br />
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<b>2) It engages and strengthens more than just your core. </b> When basic hula hooping, you must engage several parts of your body--- your, knees, hips, chest, and shoulders---to move in rhythm with your waist. Your waist, of course has to be moving back and forth and all those body parts I just listed have to move a bit less, but in rhythm with your waist. That may sound hard explained in words. <a href="https://www.youtube.com/watch?v=0visc3p6uAA">Deanne from HoopLovers gives a great video instruction here. This is the video that after not being able to hula hoop all my life, I was able to do it the first time after seeing her explanation of how to do it!</a><br />
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<b>3) It's fun and can improve your mood!</b> I will be buying hula hoops for my kids this weekend (or perhaps attempting to make them!) so they can participate with me. It gets those endorphins going while I just let that hoop go around and around and around! <a href="http://www.hooping.org/2012/08/stacie-meredith-gets-high-on-hooping/">Turn on some music for just 10 minutes and do some hula hooping, and, honestly, you really can't stay in a bad mood!</a><br />
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<b>4) It's cheaper than a tummy tuck and a whole lot more fun (and effective) than crunches. </b> Seriously, though, folks. After just one use, my core seemed firmer. With each use, I can do more continuous rotations of the hoop---I'm up to 1,243---but whose counting? Remember, before I started using this <a href="http://www.amazon.com/gp/product/B001GB8OI2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001GB8OI2&linkCode=as2&tag=witmyfit-20&linkId=NEP7WMLJJYQJJDP7%22%3ESports%20Hoop%C2%AE%20-%20Acu%20Hoop%C2%AE%203L%20-%203.3lb%20(Dia.41%22)%20Large,%20Weighted%20Hula%20Hoop%20for%20Workout%20with%2050%20minutes%20Workout%20Lesson%20DVD%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001GB8OI2%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">larger, wide, weighted hoop</a>, I couldn't keep it going for more than 2 rotations. I feel stronger in a very short amount of time, and it is awesome!<br />
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<b>5) It's low impact and activates joints. </b>People of all ages can hula hoop! <a href="http://www.amazon.com/Sports-Hoop%C2%AE-Weighted-Workout-minutes/product-reviews/B001GB8OI2/ref=cm_cr_dp_qt_hist_five?ie=UTF8&filterBy=addFiveStar&showViewpoints=0">There are several in the 50+ crowd who reviewed the same hoop that I have and were very pleased and surprised they could do it!</a> I've noticed that high-impact exercise like jogging makes my previous abdominal injury from surgery hurt, but due to this exercise being low impact, the injury doesn't hurt a bit. <a href="http://healthyliving.azcentral.com/hula-hoop-exercise-body-1535.html">It also is great for those with joint conditions, like arthritis, as it improves joint flexibility.</a> <br />
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<b>6) The hoop has withstood the test of time.</b> The Egyptians used it to test agility in their hoop games. Native American, Tony White Cloud, made the hoop dance popular in the1930s when he would perform at public events, and then he went on to tour the United States and Europe with Gene Autry. It clearly became popular in the 50s and again in the 80s, for good reason! <a href="http://www.hooping.org/hula-hoop-history/">(Hooping.org)</a><br />
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After these amazing benefits of hula hooping have been listed, I'm sure you want to get a hula hoop, right?* I was able to get mine from a garage sale, but they are also available on Amazon. <a href="http://witnessmyfitness.blogspot.com/2015/07/10-frugal-ways-to-build-your-home-gym.html">If you read my post on how to build your home gym frugally, you would know I always check garage sales and Craigslist for deals before going to Amazon.</a> Craigslist may even have them in your area. I just checked my area on Craigslist and there were several Acu-Hoops for sale from $15-30 dollars. <a href="http://www.amazon.com/gp/product/B001GB8OI2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001GB8OI2&linkCode=as2&tag=witmyfit-20&linkId=NEP7WMLJJYQJJDP7%22%3ESports%20Hoop%C2%AE%20-%20Acu%20Hoop%C2%AE%203L%20-%203.3lb%20(Dia.41%22)%20Large,%20Weighted%20Hula%20Hoop%20for%20Workout%20with%2050%20minutes%20Workout%20Lesson%20DVD%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001GB8OI2%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">They run from about $32-$45 dollars on Amazon.</a><br />
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<i>*Here is a bit of a disclaimer on the weighted Acu-Hoop: After your first or second use of the weighted hoop, you may experience bruising around your hips or waist. This is normal. It's almost like building up a callus on your finger with working with tools or learning how to play the guitar. That bruising will go away. If you find you are bruised and it hurts to hula hoop, wait at least two days and try again. You'll find that it won't hurt and you'll bruise less and less until you don't bruise anymore. It may take a week or two for this process to work out. It is well worth it, though, to keep trying. Again, the bruising is normal and will go away. <a href="http://www.amazon.com/gp/product/B001GB8OI2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001GB8OI2&linkCode=as2&tag=witmyfit-20&linkId=NEP7WMLJJYQJJDP7%22%3ESports%20Hoop%C2%AE%20-%20Acu%20Hoop%C2%AE%203L%20-%203.3lb%20(Dia.41%22)%20Large,%20Weighted%20Hula%20Hoop%20for%20Workout%20with%2050%20minutes%20Workout%20Lesson%20DVD%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001GB8OI2%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">You can read several reviews on the subject on Amazon.</a></i><br />
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-90049498783169127622015-07-27T09:59:00.002-07:002015-07-27T15:42:30.090-07:0010 Frugal Ways to Build Your Home Gym<div class="separator" style="clear: both; text-align: center;">
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(For your convenience, this post contains affiliate links)</div>
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I am a firm believer in the fact that you don't have to spend much money to get fit. That's right. No expensive gym memberships that you don't use enough anyway. No pricey workout dvd programs. No $1,200 Boflex machines. You just need simple, creative tools you can use in your own home, backyard, or even take with you to the park. Here's a list of ways you can frugally build your home gym!</div>
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<b>1) Craigslist. </b> I once got a weight bench, 120-lbs in weights, a barbell, a curl bar, and two dumbbell bars for twenty bucks! I searched Criagslist off and on on for a couple months. When I saw the post, we called, and snatched up the amazing deal! Big ticket items can go for pretty cheap if people are moving and/or are desperate to get rid of the items that typically take up space if they aren't being used.<br />
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<b>2) Garage/Yard Sales. </b> Dumbbells, exercise bands, and other smaller exercise equipment are commonly found at garage sales. This is where I scored my Acu-Hoop hula hoop for two bucks! Know the price of the equipment that it is sold for in stores, so you can know if the seller is giving you a good price.</div>
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<b>3) Local Facebook rummage sale groups.</b> "ISO" or "In search of" is a way you can post an inquiry about an item you are looking for. In these groups, for example, you can say "ISO weight bench with weights," and hope to get a reply. You can also scroll these groups for deals on what you are looking for. Search Facebook for local sale groups in your area. </div>
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<b>4) New Years Sales.</b> I know New Years Day may be a while from now, but it is when every store takes advantage of New Years resolutions and puts all their fitness equipment on sale. If you want deals on brand new equipment, this may be the way to go! Keep your eyes peeled for sales around the end of the year and through the beginning of the year!</div>
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<b>5) Make your own gym.</b> <a href="http://witnessmyfitness.blogspot.com/2015/07/frugal-fitness-diy-kettlebottle-and-25.html">I made a homemade version of a kettle bell, a "kettle bottle" for VERY cheap (view here).</a> I'm moving on to a homemade balance beam for my daughter. Pinterest is a great way to find instructions on how to make almost anything for your home gym. Weigh out the price of the materials and then go for it!</div>
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<b>6) Use your space. </b> Don't have money for a pricey gym membership? No problem! Set your gym up in your garage, spare bedroom/office, or a covered patio, weather permitting! </div>
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<b>7) Use items in your home or yard for equipment.</b> <a href="http://fitmommydiaries.blogspot.com/2015/07/lazy-girl-couch-workouts.html">A blogger, "Diary of a Fit Mommy," uses her couch to workout.</a> Use your stairs or steps if you have them. <a href="https://www.pinterest.com/search/pins/?q=stair+workout">Pinterest has some great stair workouts.</a> Use sandbags or bags of (clean) kitty litter to do squats with. Use wash cloths under your hands or feet on a slick floor to make plank exercises more challenging.</div>
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<b>8) <a href="http://witnessmyfitness.blogspot.com/2013/05/pinterest-fitness-day-5-backyard.html">Turn your backyard into an obstacle course. </a> </b> Use stools, chairs, or benches, outdoor toys, pool noodles, balls, You can set it up in a way that is challenging for adults, but fun for kids as well. Is it hot? Throw the sprinklers on for an extra "challenge."</div>
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<b>9) Use your kids.</b> Be safe and mindful, of course, but if you have small kids that aren't afraid of riding on your shoulders while you do squats or sitting on your back as you plank or do push-ups, then include them! Use them as weights! Chances are, they'll enjoy it! <a href="http://witnessmyfitness.blogspot.com/2012/07/exercising-with-kids-make-it-possible.html">You can use this post as a reference! </a></div>
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<b>10) Amazon. </b> If you aren't a DIY-er, don't have time to go to garage sales, and don't want to wait till New Years to get a good sale price, Amazon just may be the way to go. <a href="http://www.amazon.com/gp/product/B000VCDXNS/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B000VCDXNS&linkCode=as2&tag=witmyfit-20&linkId=OU445UKVDFLTXFEG%22%3ECAP%20Barbell%2040-pound%20Adjustable%20Dumbbell%20Set%20with%20Case%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B000VCDXNS%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">I bought a 40-lb weight set for my hubby nearly three years ago.</a> It is still about the same price, and at $49.99 for 40-lbs of adjustable weights with the dumbbell bars, that is a great deal. I've looked in stores, and can't find a set at this price. We still use them three years later! The best thing about Amazon is that you can compare prices around the internet and you can also read a good amount of reviews before you make your purchase.</div>
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What ways have you built your home gym on the cheap? How have you saved money while getting fit?</div>
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Did you like what you read here? Follow me on <a href="https://www.facebook.com/witnessmyfitnessdotorg">Facebook</a>, <a href="https://instagram.com/witnessmyfitnessdotorg/">Instagram</a>, <a href="https://www.pinterest.com/hazeleyessue/">Pinterest</a>, and <a href="https://twitter.com/Wit_my_Fit">Twitter</a> for more frequent fitness and nutrition related posts! </div>
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Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-71242474415962895612015-07-23T17:01:00.000-07:002015-07-27T07:09:32.258-07:0020 Scrumptious Snacks<h1 data-reactid=".4.0.0.0.2.1.0.0" style="border: 0px; font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: inherit; font-weight: inherit; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
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<a href="http://3.bp.blogspot.com/-yusj2l45jC8/VbF2OI4aajI/AAAAAAAAFWU/kzKrNI7i0lw/s1600/20-Snack-Ideas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-yusj2l45jC8/VbF2OI4aajI/AAAAAAAAFWU/kzKrNI7i0lw/s640/20-Snack-Ideas.jpg" width="318" /></a></div>
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<span style="font-size: x-small;">(For your convenience, this post contains affiliate links.)</span></h1>
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Sometimes you just need a snack. When trying to meet your nutritional needs and goals, it's important to keep snacks healthy and full of protein. Here are TWENTY of my favorite easy snack ideas and recipes! This is a cheat sheet from two years of my Instagram and blog tried and true snacks and recipes! Enjoy!</h1>
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<span style="font-family: Verdana, sans-serif;">1. <a href="http://www.cheaprecipeblog.com/2013/01/honey-roasted-garbanzo-beans-recipe/">Honey Roasted Chickpeas</a> with pear wedges.</span></div>
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<span style="font-family: Verdana, sans-serif;">2. Cheese Stick wrapped in ham or turkey and paired with apple wedges.</span></div>
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<span style="font-family: Verdana, sans-serif;">3. Cheesecake Stuffed Strawberries (recipe below).</span></div>
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<span style="font-family: Verdana, sans-serif;">4. Cherry tomatoes and cucumber slices with <a href="http://www.thetalkingkitchen.com/tzatziki/">homemade Tzatziki</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">5. Raisin Bread (Ezekiel) toasted and spread with Dark Chocolate Peanut Butter, sprinked with unsweetened coconut on top. Strawberries on the side.</span></div>
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<span style="font-family: Verdana, sans-serif;">6. Caprese Salad (Layer tomato slices, basil leaves, and fresh mozzarella. Drizzle with olive oil and balsamic vinegar.</span></div>
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<span style="font-family: Verdana, sans-serif;">7. Cucumber slices (or spiraled) and cottage cheese, sprinkled with fresh dill.</span></div>
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<span data-reactid=".c.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">8. Chocolate Peanut Butter Oats. 1/4 c quick oats, 1/2 scoop Chocolate Whey Protein, 1 Tsp Peanut Butter, and to top: peanut butter Puffins cereal, semi-sweet chocolate chips, and unsweetened coconut flakes.</span></span></h1>
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<span style="font-family: Verdana, sans-serif;"><span data-reactid=".c.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span data-reactid=".c.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">9. </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit;">1/2 a banana drizzled with peanut butter and topped with unsweetened coconut and a few semi-sweet chocolate chips.</span></span></div>
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<span style="font-family: Verdana, sans-serif;">10. Get your afternoon chocolate fix on a hot afternoon with a Chocolate Mint Smoothie. <span style="background-color: white; font-size: 15px; line-height: 18px;">Recipe: Blend 10 oz unsweetened vanilla almond milk, 12 mint leaves, 1 1/2 very ripe bananas, 2 scoops chocolate whey protein, 2 Tbsp chia seed, and 3 cups frozen spinach until smooth. Serves 2.</span></span></div>
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<a href="http://1.bp.blogspot.com/-Vb1jLnMzR0s/VbF2RytiHzI/AAAAAAAAFWs/QUadutcrlmU/s1600/roasted-chickpeas-2.jpg" imageanchor="1" style="font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://1.bp.blogspot.com/-Vb1jLnMzR0s/VbF2RytiHzI/AAAAAAAAFWs/QUadutcrlmU/s320/roasted-chickpeas-2.jpg" width="239" /></a></div>
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<span style="background-color: white;"><span style="font-size: 15px; line-height: 18px;"><span style="font-family: Verdana, sans-serif;">11. <a href="http://www.myfussyeater.com/roasted-garlic-herb-parmesan-chickpeas/">Parmesan Herb Roasted Chickpeas</a> with tomato slices.</span></span></span></div>
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<span style="background-color: white;"><span style="font-size: 15px; line-height: 18px;"><span style="font-family: Verdana, sans-serif;">12. <a href="http://www.amazon.com/gp/product/B00DLDH1N2/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00DLDH1N2&linkCode=as2&tag=witmyfit-20&linkId=NGB5P3YUYE4OXJQ2%22%3EQuest%20Nutrition%20Protein%20Bar%20Chocolate%20Chip%20Cookie%20Dough%20Flavor,%2012%20Count,%2025.4%20Ounce%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00DLDH1N2%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;">Questbars.</a> They are so yummy and pretty clean ingredients! Low in sugar! Try this:</span></span></span></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">Brownie Quest Bar + coconut Greek yogurt + dark chocolate + toasted almond slivers.</span></span></h1>
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<a href="http://4.bp.blogspot.com/-cmRZerSIxqg/VbFvZexJurI/AAAAAAAAFUo/h0fXAp7T5PM/s1600/IMG_5659.jpg" imageanchor="1" style="font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://4.bp.blogspot.com/-cmRZerSIxqg/VbFvZexJurI/AAAAAAAAFUo/h0fXAp7T5PM/s320/IMG_5659.jpg" width="320" /></a></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">13. <a href="http://witnessmyfitness.blogspot.com/2013/11/pumpkin-chocolate-chip-mug-cake.html">Pumpkin Mug Cake.</a> This recipe is quick, filling, and healthy!</span></span></div>
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<a href="http://3.bp.blogspot.com/-u6S99BXWrcU/VbFvZFY1AJI/AAAAAAAAFUk/bzDsTtNJdXk/s1600/IMG_5354.jpg" imageanchor="1" style="font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-u6S99BXWrcU/VbFvZFY1AJI/AAAAAAAAFUk/bzDsTtNJdXk/s320/IMG_5354.jpg" width="320" /></a></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">14. A handful of pistachios with an apple.</span></span></div>
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<a href="http://3.bp.blogspot.com/-o1A5eYqJ3Qc/VbF83YZm6YI/AAAAAAAAFXU/c6ViauiqlBM/s1600/IMG_7323.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-o1A5eYqJ3Qc/VbF83YZm6YI/AAAAAAAAFXU/c6ViauiqlBM/s320/IMG_7323.jpg" width="320" /></a></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">15. 1-2 tablespoons of peanut butter with celery sticks sprinkled with raisins or chocolate chips ("ants on a log").</span></span></div>
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<a href="http://4.bp.blogspot.com/-92295_iqKpc/VbF2wCn7XkI/AAAAAAAAFW8/lvaJIAAsZ3o/s1600/IMG_3012.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-92295_iqKpc/VbF2wCn7XkI/AAAAAAAAFW8/lvaJIAAsZ3o/s320/IMG_3012.jpg" width="240" /></a></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">16. Cumbers, tomatoes, and chives, chopped and tossed with feta and dill.</span></span></div>
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<a href="http://4.bp.blogspot.com/-5HJ1TJYHbkU/VbF2PqTowiI/AAAAAAAAFWc/oOz6vz1lMQY/s1600/cottage-cheese.jpg" imageanchor="1" style="font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://4.bp.blogspot.com/-5HJ1TJYHbkU/VbF2PqTowiI/AAAAAAAAFWc/oOz6vz1lMQY/s320/cottage-cheese.jpg" width="320" /></a></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;">18. 1-2 tablespoons of peanut butter with apple wedges.</span></span></div>
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<a href="http://1.bp.blogspot.com/-EvoLMVeZ8jw/VbFvZUfj6sI/AAAAAAAAFUs/YTGPhtNJzpg/s1600/IMG_4955.jpg" imageanchor="1" style="font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="319" src="http://1.bp.blogspot.com/-EvoLMVeZ8jw/VbFvZUfj6sI/AAAAAAAAFUs/YTGPhtNJzpg/s320/IMG_4955.jpg" width="320" /></a></div>
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<span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="font-family: Verdana, sans-serif;"><span data-reactid=".j.0.0.0.2.1.0.0.1" style="border: 0px; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">19. </span><span style="font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit;">Almond Joy Greek Yogurt. Mix 1/2 cup Greek Yogurt and 1/2 scoop/serving chocolate protein powder until smooth. Top with 2 tsp unsweetened shredded coconut, 1/2 Tbsp dark chocolate chips, and a few slivered almonds.</span></span></div>
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<span style="font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit;"><span style="font-family: Verdana, sans-serif;">20. <a href="http://www.youmefit.com/waking-up-early/"> "Protein Poppers"</a> paired with a fruit or a veggie.</span></span></div>
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<span data-reactid=".4.0.0.0.2.1.0.0.1" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".4.0.0.0.2.1.0.0.1.$text4:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></div>
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<span data-reactid=".4.0.0.0.2.1.0.0.1" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".4.0.0.0.2.1.0.0.1.$text4:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></h1>
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<a href="http://1.bp.blogspot.com/-ukhbE9an7Ak/VbF2QCjsnyI/AAAAAAAAFWg/ZyrpggK8viM/s1600/cheesecake-strawberries.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://1.bp.blogspot.com/-ukhbE9an7Ak/VbF2QCjsnyI/AAAAAAAAFWg/ZyrpggK8viM/s320/cheesecake-strawberries.jpg" width="295" /></a></h1>
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<h1 data-reactid=".4.0.0.0.2.1.0.0" style="border: 0px; font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<span style="font-size: large;">Cheesecake Stuffed Strawberries</span></h1>
<div>
From <a href="https://instagram.com/mindovermunch/">@mindovermunch</a></div>
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<span data-reactid=".4.0.0.0.2.1.0.0.1" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".4.0.0.0.2.1.0.0.1.$text4:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></h1>
<h1 data-reactid=".4.0.0.0.2.1.0.0" style="border: 0px; font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: inherit; font-weight: inherit; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".4.0.0.0.2.1.0.0.1" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".4.0.0.0.2.1.0.0.1.$text4:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">INGREDIENTS</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline5:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text6:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1/2 cup cream cheese or neufchatel cheese</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline7:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text8:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1 tsp vanilla</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline9:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text10:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1/2 cup greek yogurt</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline11:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text12:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">2 tsp stevia (more or less to taste)</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline13:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text14:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">1 graham cracker sheet crushed (optional for topping)</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline15:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text16:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Strawberries, tops removed and inside cut out (I also cut off the tips so they would stand flat!) </span></span></h1>
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<span data-reactid=".4.0.0.0.2.1.0.0.1" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".4.0.0.0.2.1.0.0.1.$text16:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><br /></span></span></h1>
<h1 data-reactid=".4.0.0.0.2.1.0.0" style="border: 0px; font-family: proxima-nova, 'Helvetica Neue', Arial, Helvetica, sans-serif; font-size: inherit; font-weight: inherit; line-height: 18px; margin: 0px; padding: 0px; vertical-align: baseline;">
<span data-reactid=".4.0.0.0.2.1.0.0.1" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span data-reactid=".4.0.0.0.2.1.0.0.1.$text16:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">PROCEDURE</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline17:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text18:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">🍓Combine cream cheese, vanilla, greek yogurt and stevia in food processor/blender until well combined.</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline19:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text20:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">🍓Chill mixture for 1 hour.</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline21:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text22:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">🍓Pipe into strawberries (about 1tsp each, depending on size)</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline23:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text24:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">🍓Sprinkle graham cracker crust on top.</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline25:0" /><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline27:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text28:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">NUTRITION</span><br data-reactid=".4.0.0.0.2.1.0.0.1.$newline29:0" /><span data-reactid=".4.0.0.0.2.1.0.0.1.$text30:0:$end:0" style="border: 0px; font-family: inherit; font-size: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;">Filling will fill around 30 strawberries, each one is around 10 calories!</span></span></h1>
Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-34400916248435154632015-07-20T07:11:00.000-07:002018-06-25T15:14:45.739-07:00An Open Letter to Men Regarding Women's Body ImageI'm going to be up front with you here. This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me. It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.<br />
<div>
<br /></div>
<div>
<b>The other letters in this series:</b></div>
<br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/letters-of-honest-modesty-and-image-of_0.html">An Open Letter to Mothers Regarding Body Image</a><br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/an-open-letter-to-young-women-and-teen.html">An Open Letter to Young Women and Teen Girls Regarding Body Image</a><br />
<br />
<br />
<h3>
To Husbands, Boyfriends, Men in General</h3>
<br />
Men. Let's be honest. You may have read all the other letters on modesty linked above out of curiosity. If not, I will let you in on a secret. I spoke of porn. That is such a bad word in our society, but it's not because people necessarily think its that bad. I've seen it excused as normal, even justified many times in the media. Just because it is easier to give in and and look at scantly-clad, fake women, doesn't mean it's normal or what you should do. <br />
<br />
<a href="http://psychcentral.com/news/2011/08/11/medias-growing-sexualization-of-women/28539.html">The porn industry influences so much. </a> <a href="http://www.etonline.com/news/156926_victoria_s_secret_and_carl_s_jr_premiere_sexy_super_bowl_commercials_are_they_too_sexy/">From Carl's Jr. commercials, to Victoria Secret ads, to more sex scenes on TV, to the fitness industry. </a> You know what I am talking about. These are not real women. You can't have real relationships with these women and you can't expect women in your relationships to be like that. If you are looking at porn, please STOP!!! <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-xpHCgvVn6gc/VabaQoi9RBI/AAAAAAAAFTI/uI0wErNpPl4/s1600/head-with-lies-e1408373755314.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://1.bp.blogspot.com/-xpHCgvVn6gc/VabaQoi9RBI/AAAAAAAAFTI/uI0wErNpPl4/s320/head-with-lies-e1408373755314.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://fightthenewdrug.org/">Source: fightthenewdrug.org</a></td></tr>
</tbody></table>
<a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1559-1816.1988.tb00027.x/abstract">Research shows that viewing porn contributes to objectifying woman and diminishing real sexual and physical relationships</a>. I've known boys who have grown into men with the addiction of porn. These men get married. Their addiction is not addressed. It seems normal to them. Then, their marriage starts to fall apart. To quote FightTheNewDrug.org, <a href="http://www.fightthenewdrug.org/porn-kills-love-2/">"Porn kills Love."</a> These men loved their wives at one point. Maybe they would even say they loved their wives after their families were torn apart by divorce. But, they let their addiction to porn reign over their wife, their family, their relationships...their life. <br />
<br />
Perhaps you think you have control and only look at it every once in a while. I encourage you that you don't have control. Control is NEVER giving in. It may take a lot of praying, fighting temptation, and asking to be held accountable by loved ones,<a href="http://www.fightthenewdrug.org/get-help/"> but there are ways you can make sure you never give in.</a> It is possible. So, if you find yourself looking at porn, even every now and then, do yourself a favor, your wife, or future wife a favor and stop. Don't kid yourself into thinking it's normal or okay. <a href="http://fightthenewdrug.org/porn-ruins-your-sex-life/"> It can prevent you from having a real relationship, or it can really skew your view of what your real relationship should look like. </a> It is not worth giving in. <br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-FSLD7wxzP7g/VafQFCDk5CI/AAAAAAAAFUE/Pb6IYcKAnOQ/s1600/husbands-love-your-wife.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://1.bp.blogspot.com/-FSLD7wxzP7g/VafQFCDk5CI/AAAAAAAAFUE/Pb6IYcKAnOQ/s320/husbands-love-your-wife.jpg" width="320" /></a></div>
<br />
So with that, I want to encourage husbands and fathers. Love your wives, no matter how much weight she has gained since you said "I do," or how much she has put on since having kids. Love her no matter how much her body may change after having babies. Love her where she is at and encourage her. Don't compare her to the porn-influenced media ideas of how a woman should look. Don't expect her to get back to exactly as she was before kids. It probably won't happen. And that's ok. Having kids has changed the both of you for the better. <br />
<br />
Encourage your wife to be woman you want your kids to look up to, to watch as they grow. Please, don't encourage them unnecessary and unnaturally change their bodies to look like what everyone else thinks a woman's body should look like. She is the mother of your children. Those children watch everything. Aging is normal and can be beautiful. There is so much pressure on women coming from practically every direction to look a certain way. Be your wife's haven from all of that.<br />
<br />
<h3>
Sincerely,</h3>
<h3>
<br />The Woman who Became a Wife and Mother</h3>
<br />
<b>P.S. If you find yourself falling into the temptation of viewing porn, <a href="http://fightthenewdrug.org/get-help/">PLEASE GET HELP HERE.</a></b><br />
<br />
<br />
<div style="text-align: center;">
<span style="background-color: white; color: #363030; font-family: "georgia" , "times" , "times new roman" , serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;"> "Husbands, love your wives, as Christ loved the church and gave himself up for her, that he might sanctify her, having cleansed her by the washing of water with the word, so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish. In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, because we are members of his body. “Therefore a man shall leave his father and mother and hold fast to his wife, and the two shall become one flesh.” This mystery is profound, and I am saying that it refers to Christ and the church. However, let each one of you love his wife as himself, and let the wife see that she respects her husband."</span></div>
<span style="background-color: white; color: #363030; font-family: "georgia" , "times" , "times new roman" , serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">
</span>
<br />
<div style="text-align: center;">
<span style="background-color: white; color: #363030; font-family: "georgia" , "times" , "times new roman" , serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">Ephesians 5:25-33 ESV</span></div>
<span style="background-color: white; color: #363030; font-family: "georgia" , "times" , "times new roman" , serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">
</span>Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-8849353935702912292015-07-17T07:09:00.004-07:002018-06-25T11:12:21.000-07:00An Open Letter to Young Women and Teen Girls Regarding Body ImageI'm going to be up front with you here. This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me. It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.<br />
<br />
The other letters in this series:<br />
<br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/letters-of-honest-modesty-and-image-of_0.html">An Open Letter to Mothers Regarding Body Image</a><br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/an-open-letter-to-men-regarding-womens.html">An Open Letter to Men Regarding Women's Body Image</a><br />
<h3>
To Teenage Girls or Young Women:</h3>
<br />
I see a lot of you most days of the year. We live directly across the street from a high school. Not only that, it's only been about 12 years since I've been a teenager. Now, bear with me. I know that kind of makes me sound old, but I'm still too young to be your mother. What do I see when I look at most teenage girls? I see girls who are struggling with body image and modesty as a result of the pressures of the society that surrounds them. <br />
<br />
When I was 14, I bought a skirt with my birthday money. It was an awesome, mid-thigh length black skirt with a slit. It made me look great, and even I thought so, despite being overly self conscious. I brought it home to my parents and tried it on for them. My mom shook her head in disapproval. My dad agreed. I [probably] stormed back to my room, upset. But, they were on to something. I wasn't an underdeveloped little girl anymore. I had developed into a woman a couple years before and was still getting used to dressing myself modestly to not overly expose...things. My grandma let the skirt down an inch, and sewed the slit up a bit, and I was allowed to wear it. <br />
<br />
Was it worth the fight? Was it worth my parents putting their foot down and not letting me wear the skirt without alteration? Absolutely. And I learned that very soon. Everyday I would walk home from school and had to pass by a bunch of bee keepers to get to my neighborhood. It was at that point, while wearing that altered skirt, that these 25-40-something-year-old men would whistle and yell out sexual comments to me for the first time and then every time I passed thereafter. I would get nervous and walk fast, but nothing really helped. <br />
<br />
It was in the skirt that a boy in my 9th grade health science class told me I looked "so sophisticated and sexy." He was the same boy that attempted to feel-me up in front of my teacher in 12th grade. He did so successfully, and when I shoved him off me, I got scolded by the teacher who favored him. Oh! The joys of public school!<br />
<br />
Yes. My parents were onto something. It may have not been that skirt that sent that teenage boy into a 4-year fantasy about me, but it certainly helped him get there. I remember my dad telling me that he was once a teenage boy and he knew how they think. He was protecting me---as best he could. <br />
<br />
So, to those girls wearing those short skirts, cut off shorts, crop tops, low cut shirts, and other clothing items that show your "assets," please know that not only teenage boys but 25-40-something men may be looking at you. Perhaps undressing you with their eyes. Please know that you don't have to show your assets for men, or let's be more honest, boys, to be attracted to you. You don't have to look like that Victoria Secret model or even Ariana Grande to attract anyone. YOU DON'T HAVE TO! Anyone who truly is attracted to ALL OF YOU would not require you to dress with your bum hanging out your shorts. <br />
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<br />
<div style="text-align: center;">
<span style="background-color: white; color: #363030; font-family: "georgia" , "times" , "times new roman" , serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">"You are not your own, for you were bought with a price. So glorify God in your body."</span></div>
<div style="text-align: center;">
<span style="background-color: white; color: #363030; font-family: "georgia" , "times" , "times new roman" , serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">1 Corinthians 6:19-20</span></div>
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You are worth so much more than just your bodies. There is worth in your entire being. God created you to have a body and soul. You only have one body and one soul. He made you unique. You are the only one just like you. Preserve that. You can preserve both your body and soul by not giving into immodesty and sexual lusts. <br />
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It may be hard, and somewhat impossible to do that perfectly. We are broken and in need of a Savior to cover our brokenness and shame. When we see our sin, when we see how vulnerable we are to sin, and our need for a Savior from that sin, we see pricelessness in the Grace of God. That heart of thankfulness then desires to please God and follow Christ. This is something that we strive to do everyday. We will fail, but we strive anyway, knowing that Christ is where our strength lies. This is why it is important to be modest. Your body is meant for more than just the sexual attraction of men! It is so much more than that! <br />
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Showing off your chest, your stomach, your legs, or your butt is like advertisement to the wrong kind of men. If you believe that your body is for a bigger purpose than sexually attracting boys or men, do you really want the first thing a boy to see is your butt hanging out of that bikini? If you are ok with that, do you really think he can pay attention to any meaningful conversation you are having with him while wearing that bikini? Let's be honest. Probably not.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-Am-1HM72yM8/VabV8vYN_9I/AAAAAAAAFS8/dg9wN7WYcJ4/s1600/people-instead-of-bodies2-1024x1024.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://2.bp.blogspot.com/-Am-1HM72yM8/VabV8vYN_9I/AAAAAAAAFS8/dg9wN7WYcJ4/s320/people-instead-of-bodies2-1024x1024.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://fightthenewdrug.org/">Source: fightthenewdrug.org</a></td></tr>
</tbody></table>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
Let's also consider where a lot of boys and men unfortunately get their influence of what women should look like. Porn. And if not porn, soft porn. Or perhaps those Victoria Secret catalogs that come in the mail for their moms. Or the way J. Lo looks on stage. Or all those photos of women with the breast enhancements on Instagram. They are hard to miss! It is so easy to access. It could get into boys' hands at a very young age. <br />
<br />
<a href="http://fightthenewdrug.org/my-husband-has-chosen-porn-over-me-for-16-years/">I know boys who became men, tried to hold down a marriage, and couldn't because of their early exposure to Pornography. </a> Yes, girls, it's THAT BAD. <a href="http://www.huffingtonpost.com/johnhenry-westen/want-to-stop-sex-traffick_b_6563338.html">It shapes the illegal Sex Trafficking industry in not only foreign countries but our own country. Girls are held captive, bought, sold, and abused because these men view woman as objects, not people with souls.</a> <br />
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Now, I'm not saying all men are like this, but I will go to say most men have struggled with a few too many clicks of the mouse in the direction of porn. Believe me, you would much rather have a man who perhaps has struggled with porn, hates it for what it is, and fights against it, than one who is shaped by it and has completely given into it <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1559-1816.1988.tb00027.x/abstract">(Source: Wiley Online Library)</a>. <a href="http://link.springer.com/article/10.1007%2Fs10508-006-9124-5">You are more likely to attract the later if you are dressed in a way that exposes too much.</a></div>
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With all that said. Please, check yourself. Why are you wearing the shirt with the arm holes so large that it shows your entire lace bra? Why are you wearing shorts so short that your cheeks show? Is it because you respect your body? Or is it because that is what you feel is normal...what is expected of you?<br />
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<a href="http://www.livestrong.com/article/1002419-effects-clothing-selfesteem-teen-girls/">Society's view of how you should look can start to shape your view of yourself and your body.</a> If that is what you feel is normal, break the mold. It may be hard to walk into a store and find longer shorts, but let me tell you, it's possible. I do it. There are plenty of other women who do it. And, perhaps if more young women stop buying the short, booty-exposing shorts, companies may get the hint and stop making as many. <br />
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Don't expect boys to respect your body if you don't. Respect your body and you may just attract those who respect you for who you really are.<br />
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<h3>
Sincerely,</h3>
<h3>
<br />A Girl Who Became A Woman</h3>
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<b><u>Check back on Monday for the last letter in this series, a letter to Men regarding the body image of women!</u></b></div>
<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-52873632568946233652015-07-16T08:54:00.000-07:002015-07-20T07:36:47.010-07:00An Open Letter to Mothers Regarding Body ImageI'm going to be up front with you here. This is a series of letters of honest observation of the world around me, whether that be social media, mainstream media, big-stream stores, or the high school across the street from me. It is not meant to condemn or offend, but perhaps open an honest conversation about the lack of modesty and what influences our view of what a woman should look like.<br />
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<h3>
<span style="font-size: small;">Other Letters in this Series:</span></h3>
<a href="http://witnessmyfitness.blogspot.com/2015/07/an-open-letter-to-young-women-and-teen.html">An Open Letter to Young Women and Teen Girls Regarding Body Image</a><br />
<a href="http://witnessmyfitness.blogspot.com/2015/07/an-open-letter-to-men-regarding-womens.html">An Open Letter to Men Regarding Women's Body Image</a><br />
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<h3>
To The Mother Who Struggles With Her After Baby Body:</h3>
<h3>
<span style="font-weight: normal;"><span style="font-size: small;">(and those into fitness, trying to get your body back...or better...)</span></span></h3>
<br />
I know the struggle. I know the insecurities, the shock, the disbelief. WHAT in the world has happened to your body? <a href="http://www.people.com/people/archive/article/0,,20238099,00.html">And how come Brooke Burke can look so amazing after 4 kids???</a> We all know the answers to those questions. Nine (actually 10 for most) months of hormones going haywire to support the growth, birth, and breastfeeding of a little, precious person. It may look like your chest has dropped into your stomach. If you've lost your baby weight, your chest may have disappeared and gone into your biceps. Or perhaps you are back to your pre-baby weight, but, due to one or multiple c-sections, you have that extra skin and fat that have taken residence on your lower abdomen. Things may look bleak in regards to your after-baby-body. But, there is good news! You don't have to identify yourself with how society all around you thinks you should look.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-6zjiCsTVjPY/VafOqEVt--I/AAAAAAAAFTs/M3gdO1MxoC8/s1600/baby-weight-lost.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="640" src="http://3.bp.blogspot.com/-6zjiCsTVjPY/VafOqEVt--I/AAAAAAAAFTs/M3gdO1MxoC8/s640/baby-weight-lost.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Pregnancy wreaked havoc on my body, inside and out, all the way to my liver not being able to handle my last two pregnancies well. I am thankful to be alive! I am also thankful for my health after pregnancies and the fact that even though my body isn't the same as before babies, I AM HEALTHY! I'm stronger than before, in every way. I am truly thankful.</td></tr>
</tbody></table>
Please know this: You do NOT have to be the same as before kids. <a href="http://www.babycenter.com/0_the-new-mom-body-survey-7-000-women-tell-it-like-it-is_3653252.bc?page=4">An article on the Baby Center website states that men who were shown sketches of women and asked which ones were ideal, often pick the bigger body sizes than what women think is ideal for themselves.</a> Your husband or [insert label here] should love you just the way you are. They should love you for making an effort to take care of yourself and your child(ren). They can encourage you to get fit, but shouldn't encourage to change your body in anyway. Stretch marks are ok, in fact they are common and normal. <br />
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<a href="http://www.dailymail.co.uk/femail/article-3041562/Hundreds-women-share-revealing-stretch-mark-photos-Chrissy-Teigen-posts-loveyourlines-image-Instagram.html">Model Chrissy Teigen set off a viral hashtag after she posted an honest picture of stretch marks on her thighs. </a> Thousands of women followed suit in posting their honest, mostly unedited photos of their stretch marks. Just like stretch marks, that extra skin above your c-section scar, you can accept as normal. You don't need to replace the chest you lost in breastfeeding your babies with a DD piece of silicon. You don't need that to feel good about yourself!<br />
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I know how it feels to go through all those body changes listed above. I've been there. I've gained 60 pounds twice in my life and lost more than that twice. I gave birth to three kids in three and a half years. I breastfed all of them, struggled with one, and had to give that up for formula feeding after he didn't gain weight because I stopped producing milk. I know the struggle of balance of "Who am I as a mother? Who am I as a wife....as a woman?" <br />
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It's been over three years since I stopped breastfeeding my youngest. I can tell you my body is still changing. For the better. It's taken a while, but I have accepted what I have left. It took prayer. It took knowing that this body was not my own in the first place, but God's who gave it to me. It took that no matter how anyone else saw me in this world, no matter how far I was from what a woman "should be," God saw me as a precious daughter. HIS precious daughter. And because His Son died for all my imperfections, God sees me perfectly. Without blemishes, spots, or lines. <br />
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Thankfully, I have a supportive husband, who has gone with me through all these body changes and has supported me, no matter what my bra size is. That sounds harsh, but I know there are some husbands who "prefer" their wives to be a certain size. I have a whole message for them, so just wait! Your chest size, no matter what it is after baby, is just fine. Unless it is causing medical issues (back problems), is their really a good reason to change it? If you identify yourself by your chest size, please ask yourself where that image comes from. Does it come from where you used to be, or perhaps from what other women in mainstream media or social look like?<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-WwnahTzs2kU/VabvD5LmvZI/AAAAAAAAFTY/gsiSGzUMhuo/s1600/people-are-not-parts-e1408373832798.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://1.bp.blogspot.com/-WwnahTzs2kU/VabvD5LmvZI/AAAAAAAAFTY/gsiSGzUMhuo/s320/people-are-not-parts-e1408373832798.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="http://fightthenewdrug.org/">Source: fightthenewdrug.org</a></td></tr>
</tbody></table>
<br />
As a fitness blogger, I see SO many women in the fitness industry who get work done on their bodies. Most of this work is breast enhancements. I came across a photo yesterday of a women who "liked" a photo of mine. I clicked on her account only to have my iPhone screen fill with photos of her in tight, low cut tank tops and sports bras to show off her perfect round and plump breast enhancement. THAT is not what REAL women look like! And the response to these photos? On average, 2,600 likes and 85 comments of men who were enthralled with her chest in a creepy, not-so-romantic way. <br />
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WOMEN! Don't settle for changing your body to be accepted by men! Accept your after-baby body knowing that their is always room for fitness and improvement, but if that means having muscles covered in a little fat here and there, loose skin, stretch marks, and a chest that isn't the same as before, THAT IS OK! You have done amazing things with that body! You have grown a person in that body, gave birth, and have kept that person alive! That is incredible. <br />
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Strive for health, not for being that fit women on Instagram with the boob job. She's paid more than just money to look that way. I'm not saying every addition, subtraction or change to your body through surgery is wrong, but please consider why you desire for the change. Strive to be an example to your children of what a real woman is. Don't feel the pressure to be like Brooke Burke or J. Lo. Most celebrities are paid to look good, but most women I know don't have that luxury. <br />
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<a href="http://4.bp.blogspot.com/-R8SBO8ab-B0/VafPvxmksvI/AAAAAAAAFT8/BnwLLD4GDSY/s1600/barefoot-lifting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://4.bp.blogspot.com/-R8SBO8ab-B0/VafPvxmksvI/AAAAAAAAFT8/BnwLLD4GDSY/s320/barefoot-lifting.jpg" width="320" /></a></div>
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Mothers, you are fine just the way you are. In fact, you are beautiful. You are unique creation of God. There is no one else just like you. We find our beauty because we are created in the image of God, but because of sin, we are broken. That brokenness can skew our view of our own bodies. But, for those who surrender their lives to Christ, who paid the price of death for our imperfections and sin, we can know that our bodies are made for more than just man. They are made for God. They are His own. They are made to bring Him glory. What an awesome purpose for our body! So, no matter your pant size, your stretch marks, or your insecurities of what your weight should be, if you are a daughter of God, He sees you as perfect.<br />
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<span style="background-color: white; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;"> " You are not your own, for you were bought with a price. </span></div>
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<span style="background-color: white; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">So glorify God in your body."</span></div>
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<span style="background-color: white; color: #363030; font-family: Georgia, Times, 'Times New Roman', serif; font-size: 17px; line-height: 22.464000701904297px; white-space: pre-wrap;">1 Corinthians 6:19-20 ESV</span></div>
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<h3>
Sincerely,</h3>
<h3>
<br />
A Woman who Became a Mother</h3>
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P.S. Please don't take your children, male or female, into Victoria Secret with you. Have them sit with their dad or someone else you know somewhere outside of the store. <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2792687/">Research shows the photos in the windows and displayed all over the store can start to shape in their minds what a woman should look like.</a> And it is just lies. Blatant lies. Protect your children. Don't pretend it can't effect them at an early age. I know. My 5 year old daughter just asked me why her stomach isn't flat. They look. They observe. They see. Please be mindful of that. Don't let your children sit on the floor of Victoria Secret while you shop for underwear. I observed this situation last week and it broke my heart.<br />
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<h3>
<br /></h3>
Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-85629321624364911672015-07-14T09:53:00.000-07:002015-07-14T10:21:30.896-07:009 AmaZING Zucchini Recipes<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-4rr6zG8CIgw/VaUmnDLBCiI/AAAAAAAAFSI/VP_TG679J7I/s1600/Zucchini-Recipe.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-4rr6zG8CIgw/VaUmnDLBCiI/AAAAAAAAFSI/VP_TG679J7I/s640/Zucchini-Recipe.jpg" width="344" /></a></div>
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Have you been blessed with a copious amount of zucchini---a plethora of that delicious Italian Squash? Perhaps you didn't spot that eight pound monstrosity growing in your garden until it was too late. Maybe your neighbors keep sharing their plentiful harvest with you. No worries! I've got my favorite, tried and true zucchini recipes right here! <br />
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A majority of these recipes are gluten free. The recipes that had all-purpose flour, I usually substitute a combination of coconut flour, oat flour, and whole-wheat flour. For sugar, I usually substitute 1/2 Stevia in the Raw and 1/2 raw honey. <br />
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A medium zucchini contains only 33 calories, 2.4 grams of protein, and 6 grams of carbs. It also contains a good amount of vitamin C. Zucchini also boasts amounts of Lutein and Zeaxanthin, phytonutrients in the carotene family (good for your eyes!). It also is high in Maganese, a mineral essential to heal wounds and needed in the development of new tissues. <a href="http://www.livestrong.com/article/334127-the-health-benefits-of-zucchini/">(Source: Livestrong.com)</a> Zucchini is a great substitute for pasta or bread on a low-carb day.<br />
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Without further ado, here are some delicious recipes containing that common, but valuable Italian Squash:<br />
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<a href="http://www.tablefortwoblog.com/banana-peanut-butter-chocolate-chip-muffins/">Banana Peanut Butter Chocolate Chip Muffins by Craving Chronicles and Table for Two</a><br />
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<a href="http://witnessmyfitness.blogspot.com/2015/06/avocado-pesto-zoodles.html" target="_blank">Avocado Pesto Zoodles by Witness my Fitness</a><br />
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<a href="http://www.alexandracooks.com/2011/07/07/zucchini-fritters-with-tzatziki/">Zucchini Fritter with Tzatziki by Alexandra Cooks</a><br />
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<a href="http://relishingit.com/2013/09/13/healthy-chocolate-zucchini-muffins/">Chocolate Zucchini Muffins by Laurie Jesch-Kulseth @ Relishing It</a><br />
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<a href="http://www.mamaeatsclean.com/2013/03/coconut-flour-zucchini-dark-chocolate.html">Zucchini Brownies by MamaChanty @ Mamma Eats Clean</a><br />
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<a href="http://joandsue.blogspot.ca/2012/06/zucchini-lasagna.html">Zucchini Lasagna by Jo and Sue</a><br />
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<a href="http://blog.radiantlifecatalog.com/bid/63843/Organic-Coconut-Flour-Zucchini-Bread">Coconut Flour Zucchini Bread by Kayla @ Radiant Life</a><br />
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<a href="http://curiouscountrycook.blogspot.de/2012/03/zucchini-tots.html">Zucchini Tots by Curious Country Cook</a><br />
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<a href="http://www.kalynskitchen.com/2010/08/recipe-for-grilled-zucchini-pizza.html">Grilled Zucchini Pizza by Kalyn's Kitchen</a><br />
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And, because I love zucchini so much, here is a bonus recipe:<br />
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<a href="http://2.bp.blogspot.com/-NdegSK3cWpQ/VaVE7Rn5-6I/AAAAAAAAFSg/tso3-19mdvQ/s1600/IMG_5215.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-NdegSK3cWpQ/VaVE7Rn5-6I/AAAAAAAAFSg/tso3-19mdvQ/s320/IMG_5215.JPG" width="320" /></a></div>
<h2>
EPIC Bacon and Egg Zucchini Boat</h2>
by Witness my Fitness<br />
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If you are wondering how to make an epic bacon and egg zucchini boats, here's how! </div>
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Step 1: Grill or broil your zucchini half. </div>
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Step 2: Top with egg. </div>
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Step 3: Add bacon. </div>
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Step 4: Add cheese. </div>
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Step 5: Top with fresh pico de gallo, avocado, and Greek yogurt. Devour. </div>
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<a href="http://3.bp.blogspot.com/-khOhH875ORo/VaVEf9hPgGI/AAAAAAAAFSY/nB3MWNvmhYI/s1600/IMG_5339.JPG" imageanchor="1" style="font-family: Times; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="320" src="http://3.bp.blogspot.com/-khOhH875ORo/VaVEf9hPgGI/AAAAAAAAFSY/nB3MWNvmhYI/s320/IMG_5339.JPG" width="320" /></a></div>
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com1tag:blogger.com,1999:blog-7221879484340884783.post-90068812750084635462015-07-08T09:33:00.000-07:002015-07-27T07:15:05.365-07:00Pretty Powerful Protein Products<br />
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<a href="http://4.bp.blogspot.com/-rCT0C96t76Y/VZ1OTiaZKzI/AAAAAAAAFRk/B4uvG1pB9dI/s1600/Protein-Products.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="640" src="http://4.bp.blogspot.com/-rCT0C96t76Y/VZ1OTiaZKzI/AAAAAAAAFRk/B4uvG1pB9dI/s640/Protein-Products.jpg" width="377" /></a></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-size: x-small;"><i>(For your convenience, this post contains affiliate links.)</i></span></h1>
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(I love alliteration. Can you tell?)<br />
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In the last few days, I've had a few readers and friends ask me what protein products I use. I thought it would be helpful if I posted what I use here so I could include links to the products. This is not an advertisement, but just simply sharing with everyone what products you will find in my pantry. So, here it goes!<br />
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Protein Powder</h2>
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I love <a href="http://www.amazon.com/gp/product/B001CD1EE0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B001CD1EE0&linkCode=as2&tag=witmyfit-20&linkId=TON7HLND4K7A6XRT%22%3EDESIGNER%20WHEY%20100%%20Premium%20Whey%20Protein%20Powder,%20Double%20Chocolate,%2032%20Ounce%20Container%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B001CD1EE0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;" target="_blank">Designer Whey protein powder</a>. Any of their chocolate flavors will suit me just fine. However, I have a friend who is allergic to chocolate (!!!), so I have to say, their French Vanilla flavor is pretty good as well. This protein powder is what I use for my quick protein smoothies with just frozen spinach and coconut milk. It tastes amazing with just those two ingredients! If I'm feeling in need of carbs, I add 1/2 a banana! This protein is sweetened with Stevia and has all natural ingredients. And, at about $0.70 a serving it's a cheap source of good protein! (Protein: 18g, Carbs: 6g, Sugar: 2g, Fiber 3g, Calories: 100)<br />
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For fruity smoothies, I prefer the unflavored <a href="http://www.amazon.com/gp/product/B0014KYXN0/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0014KYXN0&linkCode=as2&tag=witmyfit-20&linkId=FFXED5GBZRAAWDKV%22%3EJarrow%20Formulas%20Whey%20Protein,%20Unflavored,%201%20Pound%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B0014KYXN0%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;" target="_blank">Jarrow Whey protein powder</a>. I like using unflavored protein when I have fruity smoothies so I can taste the fruit and not the flavor of the protein powder. <a href="http://witnessmyfitness.blogspot.com/search/label/Smoothies" target="_blank">You can view some of my fruit smoothie recipes here.</a> (Protein:18g, Carbs: 2g, Sugar: 1g, Fiber: 0g, Calories: 94)<br />
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Protein Bars</h2>
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<a href="http://www.amazon.com/gp/product/B009NVR3J8/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B009NVR3J8&linkCode=as2&tag=witmyfit-20&linkId=STSW4WTESRFIPOAD%22%3EQuest%20Bars%20High%20Protein%20Gluten%20Free,%20Original%20Variety%20Pack,%2012-Bars%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B009NVR3J8%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;" target="_blank">Questbars are my favorite.</a> They aren't so frugal, running at least $2 a bar, but they are SO good! If I am going to a party or gathering that I know will have a yummy dessert, I bring one of these and my hubby and I split it to treat ourselves while everyone eats dessert. I can pass on dessert for one of these. Yes. They are that good! My favorite flavors are Chocolate Chip Cookie Dough, Cookies and Cream, White Chocolate Raspberry, and S'mores. They have 20 grams of protein and between 1-4 grams of sugar and natural ingredients! They are also gluten free. That makes this hypoglycemic girl pretty happy!<br />
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<a href="http://www.amazon.com/gp/product/B002XULC70/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002XULC70&linkCode=as2&tag=witmyfit-20&linkId=BCFZJAMOBYRRQF2O%22%3EPure%20Protein%20Chocolate%20Deluxe%20Value%20Pack,6%20Count%2050%20Gram%20Bars%20(Pack%20of%202)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B002XULC70%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;" target="_blank">Pure Protein Bars</a> are a great option and good for your wallet. These are cheaper, so they are more doable on a budget. Costco, Target, and Amazon carry these. Our local grocery stores carry them as well. You can find them for a little over $1 a bar if purchased in bulk. The have 20 grams of protein and 2 grams of sugar. My favorite flavors so far are the Chocolate Caramel Peanut and the Chocolate Brownie.<br />
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Other Protein Products</h2>
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<a href="http://www.amazon.com/gp/product/B00CTUJLEU/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00CTUJLEU&linkCode=as2&tag=witmyfit-20&linkId=URKSN7A4MNUPS6MQ%22%3ELenny%20&%20Larry's%20All-Natural%20Complete%20Cookie%20Chocolate%20Chip%2012%20per%20Box%20-%204%20Oz%20(113%20g)%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00CTUJLEU%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;" target="_blank">The Complete Cookie </a>is in a whole other ball park. I first bought this protein packed cookie for our vacation, which we traveled 3,500 miles by car. <span style="text-align: center;">That called for some satisfying snacks! In comes The Complete Cookie. My hubby and I shared this cookie, but were still able to only eat 1/2 a serving! It was delicious and rich...just what a chocolate cookie should be! They run between $1.50 to just over $2 each, but have two (or if you are like me, 4) servings in each cookie. Each serving has about 15 grams of protein and 5 grams of fiber. A very satisfying snack, indeed! My favorite flavors are Chocolate Chip, White Chocolate Macadamia, and Snickerdoodle. </span><br />
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I have always been a fan of Kodiak Cakes. And then they outdid themselves! They came out with a protein-packed version of their flapjack mix, <a href="http://www.amazon.com/gp/product/B00LH6ZAN8/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B00LH6ZAN8&linkCode=as2&tag=witmyfit-20&linkId=SIGQIBHFZHW7BVOY%22%3EKodiak%20Cakes%20Power%20Cakes:%20Flapjack%20and%20Waffle%20Mix%20Whole%20Grain%20Buttermilk%204.5%20Lb%3C/a%3E%3Cimg%20src=%22http://ir-na.amazon-adsystem.com/e/ir?t=witmyfit-20&l=as2&o=1&a=B00LH6ZAN8%22%20width=%221%22%20height=%221%22%20border=%220%22%20alt=%22%22%20style=%22border:none%20!important;%20margin:0px%20!important;" target="_blank">Power Cakes!</a> You can still have your light, fluffy pancakes, and get protein with that too! These delicious, all natural flapjacks have 14grams of protein per serving, 5g of fiber, and 3 grams of sugar. The carbs are a good 30 grams, which is great for breakfast. I usually pair these with eggs and fruit and have an awesome, protein-packed breakfast! Now, the tricky thing about Kodiak Cakes is that they are manufactured in Southern California, but you can't find them in bulk here! For some reason, Costcos in California haven't yet clued into the fact that this product is AWESOME!!! So, every year, when we vacation in Utah (where the company's headquarters are) or in Washington, we stock up for an entire year. You can, however, find this product on Amazon (linked above) for at least double the price of Costco. You can also find smaller boxes at about the same price per ounce as Amazon at Target and Albertsons. <br />
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com2tag:blogger.com,1999:blog-7221879484340884783.post-12526561193166626112015-07-07T10:03:00.000-07:002015-07-07T10:03:13.244-07:00FREE Fitness Blender Jump Rope Workout<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-4dqpdvF9f_U/VZwFAisf41I/AAAAAAAAFRU/0UZBfEGceTs/s1600/Jump-rope-workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-4dqpdvF9f_U/VZwFAisf41I/AAAAAAAAFRU/0UZBfEGceTs/s640/Jump-rope-workout.jpg" width="320" /></a></div>
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Every once in a while, I come across people who are doing exactly what I would want to do if given oppurtunity. <a href="https://www.fitnessblender.com/page/about-fitness-blender" target="_blank"> </a><span style="background-color: white; color: #333333; font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px;"><a href="https://www.fitnessblender.com/page/about-fitness-blender" target="_blank">Daniel and Kelli at FitnessBlender.com</a> are doing just that. The married couple is taking on the fitness world in a way that most don't: They are making their workouts available for FREE. There is no catch. Everything at FitnessBlender.com is run on donations. What an awesome gift to give people! I am so glad someone is doing this! I am a true believer in the fact that fitness shouldn't cost, or at least it shouldn't cost much. </span><br />
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<span style="background-color: white;"><span style="color: #333333; font-family: Open Sans, sans-serif;"><span style="font-size: 14px; line-height: 20px;">Kelli does the workouts in a garage-turned-studo and they edit them in their home office. The result is professional workout videos that are very easy to follow. I recently bought my kids jump ropes, and because of my lack of </span></span></span><span style="color: #333333; font-family: Open Sans, sans-serif;"><span style="font-size: 14px; line-height: 20px;">height, I realized those jump ropes were actually the perfect length for me! Ergo, my inspiration to find a good jump rope workout! I had to look no further than FitnessBlender.com. </span></span><br />
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<span style="color: #333333; font-family: Open Sans, sans-serif;"><span style="font-size: 14px; line-height: 20px;">I completed the workout and was covered in sweat. It was only 6 minutes (aside from warm up and cool down), but extremely intense. This workout challenged my coordination as well! The kids enjoyed seeing their mommy jump rope! Do you have a jump rope handy? If you are around 5'2" like me, you most likely can use your kid's jump rope! Try this workout and let me know how it goes. (This particular workout is not for those with lower back, hip, or knee pain or problems.) </span></span><br />
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<span style="color: #333333; font-family: Open Sans, sans-serif;"><span style="font-size: 14px; line-height: 20px;">Visit </span><a href="https://www.youtube.com/channel/UCiP6wD_tYlYLYh3agzbByWQ" style="font-size: 14px; line-height: 20px;" target="_blank">Fitness Blender's You Tube Channel</a><span style="font-size: 14px; line-height: 20px;"> to get access to all their FREE videos! They have over 400 workouts for every fitness need and level! They can be an unbelievable blessing to the everyday person who cannot afford $50+ workouts! And by the way, they didn't pay me to say any of this! I just want to spread the news of how good FREE fitness can be!</span></span><br />
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<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/BYMyW8epc8U" width="480"></iframe></div>
Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com1tag:blogger.com,1999:blog-7221879484340884783.post-66332521296977742002015-07-02T09:16:00.000-07:002015-07-02T09:16:13.152-07:00Frugal Fitness: DIY Kettlebottle and 25 Minute Total Body Workout<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-ARse9EmOJtA/VZVfUV02hyI/AAAAAAAAFQg/Rnet9xts1Jo/s1600/DIY-kettlebottle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-ARse9EmOJtA/VZVfUV02hyI/AAAAAAAAFQg/Rnet9xts1Jo/s640/DIY-kettlebottle.jpg" width="256" /></a></div>
No workout equipment? No money? No problem! You can make a Kettlebottle (a cheap alternative to a kettleball) for under $5. Here's how!<br />
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Materials:<br />
A funnel (If you don't have one, it's $1.47 at The Home Depot)<br />
All Purpose Sand ($2.67 for 50 lbs at The Home Depot)<br />
Milk Bottle (I used a vinegar bottle, but discovered a milk bottle had much more room for grip!)<br />
Garden Spade<br />
Water, if needed<br />
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Directions:<br />
1. Place funnel in bottle.<br />
2. Put small amount of sand in funnel. If sand is wet, you may have to keep tapping bottle on the ground until the sand goes through the funnel. Keep repeating until bottle is full.<br />
3. Tap bottle hard on ground to settle sand and add more until sand is firmly packed in bottle. <br />
4. Weigh bottle and add water if you'd like to make it heavier. To add water, do it slowly to allow air to escape and make room for the water.<br />
5. Put lid or cap firmly on. If the cap just snaps on, make sure it is secure!<br />
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You can use the rest of the sand to make many more bottles! I plan to have many ready for others to join me in workouts!<br />
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Our bottle weighed in at 15 lbs! Include your kids in this process! My kiddos enjoyed putting this together and it was nice to have the company and help. With the kids, it took about 20 minutes to fill this bottle.<br />
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<a href="http://3.bp.blogspot.com/-Gx2lL-WDPD0/VZVfUZpRfuI/AAAAAAAAFQc/15UQC5wXHAk/s1600/kids-kettlebottle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="212" src="http://3.bp.blogspot.com/-Gx2lL-WDPD0/VZVfUZpRfuI/AAAAAAAAFQc/15UQC5wXHAk/s640/kids-kettlebottle.jpg" width="640" /></a></div>
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<a href="http://3.bp.blogspot.com/-xMUb5vGJ96w/VZViVt68PoI/AAAAAAAAFQ0/5pWjoYXd5S8/s1600/Kettlebottle-workout-pic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="http://3.bp.blogspot.com/-xMUb5vGJ96w/VZViVt68PoI/AAAAAAAAFQ0/5pWjoYXd5S8/s320/Kettlebottle-workout-pic.jpg" width="318" /></a></div>
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Kettlebottle Total Body Workout</h2>
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12 reps, 3 x's through (takes about 25-30 minutes)*</h3>
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1. <b>Russian Twist: </b>Hold bottle firmly with both hands slightly away from abdomen. Twist from side to side. Repeat.<br />
2. <b>Clean to Press: </b>Take hold of bottle while you are in a squat position. Use core muscles to bring bottle up to shoulder and then continue (carefully) up to full extension of your arm. Switch sides.<br />
3. <b>Concentration Bicep Curl: </b> Hold bottle with hand. Stay in squat postion. Rest elbow on thigh and curl up slowly. Concentrate on your negative movement, or the movement on the way down. Switch sides.<br />
4. <b>Shoulder Rotation: </b> Stand with feet shoulder width apart. Take bottle in one hand. Hold arm next to bottle and keep bent at elbow (90*). Rotate arm up, leading with elbow, keeping arm bent at 90 degrees. Stop when elbow is level with shoulder. Switch sides.<br />
5. Overhead Tricep Curl: Take bottle sideways firmly in both hands and over head. Start with elbows bent and arms at 90 degrees. Press bottle up with keeping elbows firm in place. Press until arms are nearly straight. Return to start position. Repeat.<br />
6.<b> Hammer Curl: </b> Grip bottle with one hand. Hold arm next to body. Curl bottle all the way up and back down. Repeat. Switch sides.<br />
7. <b>Upright Row:</b> Stand with feet shoulder width apart. Hold bottle with both hands and arms close to body. Keep bottle close to body as you bring it up and your elbows out. Bring the bottle chest level and then return to start position. Repeat.<br />
8. <b> Squat and hold: </b> Hold bottle firmly with both hands. Squat down, keeping knees behind toes and chest up. Return to standing and repeat. After reps, hold squat for 12 counts.<br />
9. <b>Swing Through:</b> Hold bottle firmly in both hands. Use your core muscles. Bend knees and swing through your legs and then back up no higher than your neck. Repeat.<br />
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<i>*Please remember to warm up before hand! Like any workout, please check with physician and/or make sure you are healthy enough to do this!</i><br />
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Below is a card you can print out or click on to make larger so you can read it. Save it to your phone. Share it. Spread the word! Fitness doesn't have to cost big bucks to get big results!</div>
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Have a happy, frugal workout! </div>
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<a href="http://1.bp.blogspot.com/-2jROYgOA66Y/VZVfT5XgtNI/AAAAAAAAFQY/zJZaaSX1lIQ/s1600/Kettlebottle-workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://1.bp.blogspot.com/-2jROYgOA66Y/VZVfT5XgtNI/AAAAAAAAFQY/zJZaaSX1lIQ/s400/Kettlebottle-workout.jpg" width="200" /></a></div>
Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com2tag:blogger.com,1999:blog-7221879484340884783.post-13247928382609897042015-06-30T09:12:00.001-07:002015-06-30T16:54:01.251-07:00Trasformation Tuesday: Ten Years Later...<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-F8O1UBk4aNo/VZK7zMXWDXI/AAAAAAAAFP4/pA34epmitac/s1600/wedding-dress-weight-loss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-F8O1UBk4aNo/VZK7zMXWDXI/AAAAAAAAFP4/pA34epmitac/s640/wedding-dress-weight-loss.jpg" width="332" /></a></div>
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This photo says almost everything I was to say in this post. I am so very thankful for the perseverance God has given me to lose all I did, and continue to keep it off with a healthy lifestyle. I have to say that Christ's love for me---regardless of how much I weigh, my dress size, the size of my muscles, how much I can lift, or how healthy I eat from day to day---stays the same and for that I am most grateful. "Most grateful" seems to be an understatement for Christ's continuous grace on this far-from-perfect sinner, but really, there are no words to describe how grateful I am! I am so thankful that my identity lies in my Savior and not my physical fitness. That takes the pressure off and makes this journey all the more enjoyable!</div>
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<i><b><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: #fdfeff; color: #001320; line-height: 20px; text-align: justify;">"So, whether you eat or drink, or whatever you do, do all to the glory of God."</span></span></b></i></div>
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<i><i><b><span style="font-family: Georgia, Times New Roman, serif;"><span style="background-color: #fdfeff; color: #001320; line-height: 20px; text-align: justify;">1 Corinthians 10:31</span></span></b></i></i></div>
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For your convenience, here are some posts to jog your memory on how I got where I am today:</div>
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<a href="http://witnessmyfitness.blogspot.com/2012/02/how-i-did-it.html" target="_blank">How I Did It!</a></div>
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<a href="http://witnessmyfitness.blogspot.com/2012/02/supreme-90-day-wrap-up.html" target="_blank">Supreme 90 Day Wrap Up</a></div>
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<a href="http://witnessmyfitness.blogspot.com/2013/01/how-im-still-doing-it.html" target="_blank">How I'm Still Doing It</a></div>
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<a href="http://witnessmyfitness.blogspot.com/2015/06/peas-and-carrots-faith-and-fitness.html" target="_blank">Peas and Carrots, Faith and Fitness</a></div>
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<a href="http://witnessmyfitness.blogspot.com/2015/06/how-to-stay-fit-in-marriage.html" target="_blank">How to Stay Fit in a Marriage</a></div>
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<br />Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0tag:blogger.com,1999:blog-7221879484340884783.post-18006071034449385832015-06-29T07:00:00.000-07:002015-06-29T07:00:02.273-07:00Fabulously Fit Mom: How she lost 40lbs, kept it off, and is keeping her family healthy!<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-dYMy2JoSZL4/VZCDz6LsfeI/AAAAAAAAFO4/aAdbFv8ODJk/s1600/Fit-Mom-Tara.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://3.bp.blogspot.com/-dYMy2JoSZL4/VZCDz6LsfeI/AAAAAAAAFO4/aAdbFv8ODJk/s640/Fit-Mom-Tara.jpg" width="213" /></a></div>
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<i><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Meet Tara Bialek. She is a gorgeous wife and a inspirational mother of three beautiful kids. She has her own business and on top of that, she takes time each day for God and for fitness. We first met thr</span><span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">ough Instagram. I loved how her love for God glowed through her posts and I enjoyed her HIIT workouts! Recently, I had the privilege of asking how Tara got to where she is now in her fitness journey. Read on and be inspired! </span></i></h4>
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<span style="color: #141823; line-height: 17px; white-space: pre-wrap;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">How did you come to realize you wanted to change your lifestyle? </span></span></h3>
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<span style="color: #141823; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><span style="line-height: 17px; white-space: pre-wrap;">When I was in college at the age of 20, I was caught in the college life of staying up too late, partying and being super lazy. I was also lost. I didn't know what I wanted to do when I grew up and felt depressed about the weight gain that I experienced in my first few years there. I remember walking into my favorite store and not being able to fit into the largest size there. I was at a low. I felt like I was in a hole and couldn't get out. I went from being an active athlete in high school to 30lbs overweight and lonely a few years later. After that store incident and a bad breakup I knew it was time to do something. I started walking around campus and eating better. I researched about nutrition and started incorporating what I was learning into my life. I also started doing home workouts like TaeBo and the "OLD SCHOOL" Firm videos. I was too embarrassed to go to the gym, so I did what worked for me. AND it worked. About 6 months later, I lost the weight and was looking into nutrition programs because I was so interested in learning all that I could and helping people live a healthy lifestyle. I transferred schools and got my Bachelors in Nutrition and Dietetics and then went on for my Masters in Education so I could teach!</span></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif; font-size: small;">What is your motivation? How does your faith come into play?</span></h3>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">My motivation now is my family. I want wellness to be a part of their lives...part of their foundation. I want to live a LONG, healthy life with them and experience every part of life with my family. Before, when I was originally going through my weight loss journey, I was doing it because i wanted to look good. Yes...that's the added bonus of feeling GREAT, but now I do it because it's my time to push myself and get my endorphins going. I feel amazing after and have a totally different mindset for the day. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">My fitness and the WORD are those things that are a non negotiable for me. They need to be part of my day somehow. God has changed the way I look at health and fitness. It was first all about ME and now its about taking care of the body God has given me, showing others that wellness is important and loving people right where they are. God has given me a platform now to use what I have learned and what He is guiding me to do, to help share His love with the world. My mission, my purpose is to share His love---and what better way to do it then to help others learn to love their bodies and feel good in their skin? Love them right where they are and every step of their journey. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Fitness and nutrition is a part of me now. My husband actually now LOVES working out from home with p90x3 and Bodybeast. He's totally changed his tune about home workouts and has lost 40lbs! My kids are always joining in and we make "moving" part of our lifestyle. We swim, walk, play outside all of the time, ride bikes together and hike. It's just what we do. I want to make it fun for them! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">My favorite go-to workouts would be HIIT workouts! I love the high intensity intervals of high knee jogging or skipping (jump rope) for 45 sec and then doing squats for the next 45 seconds, alternating between a strength move and cardio move. The workouts are 30 min and I feel awesome after. I burn a lot more than hitting up the treadmill and lifting after. That's boring to me. I wouldn't be able to sustain that. I actually tried the gym and went for years before I was married and see much better results now from home workouts!</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I honestly think the reason why my view of myself has changed is because I am growing everyday in my faith and I see how much God loves me. <i> I find my identity in Him and He thinks I am beautiful. </i> I definitely struggle with this and have so much in the past but everyday<i> I ask God to show my how He sees me</i>. I don't ever want to find my true identity in what others think of me. If that were the case, I wouldn't be able to share my journey on social media like I do. If I didn't put myself out there and be vulnerable, how would I help people? How would I be doing what God has called me to do? God is stretching me and showing me how GREAT His plan is for my life so everyday I renew my mind with His promises and how much He loves me. That change of focus and mindset is what drives me to be healthy and share it! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">I tell my clients that it's so important to CHANGE your mindset in order to create LONG TERM change in your health. They need to see how much they are valued and how amazing they are as they go through their wellness journeys. I always recommend a book like the Compound Effect or Crash the Chatterbox (depending on their faith) to help them on their wellness journey. Changing your MINDSET is the most important tip that most people leave out of the fitness equation but if you don't....chances are you will never believe you are worth it and you won't give your health priority over most things in your life. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you'd like to see what Tara is sharing to inspire others on social media, <a href="https://www.facebook.com/TaraBFitness?fref=ts" target="_blank">you can follow her on Facebook here,</a> or you can follow her on <a href="https://instagram.com/tarabialek/" target="_blank">Instagram here.</a> </span></h3>
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Witness My Fitnesshttp://www.blogger.com/profile/16708969432115194118noreply@blogger.com0