Total Body HIIT Workout

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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!

20 Scrumptious Snacks

(For your convenience, this post contains affiliate links.)

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!

1.  Honey Roasted Chickpeas with pear wedges.

2.  Cheese Stick wrapped in ham or turkey and paired with apple wedges.

3.  Cheesecake Stuffed Strawberries (recipe below).

4.  Cherry tomatoes and cucumber slices with homemade Tzatziki.

5.  Raisin Bread (Ezekiel) toasted and spread with Dark Chocolate Peanut Butter, sprinked with unsweetened coconut on top.  Strawberries on the side.

6.  Caprese Salad (Layer tomato slices, basil leaves, and fresh mozzarella.  Drizzle with olive oil and balsamic vinegar.

7.  Cucumber slices (or spiraled) and cottage cheese, sprinkled with fresh dill.

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.

9.  1/2 a banana drizzled with peanut butter and topped with unsweetened coconut and a few semi-sweet chocolate chips.

10.  Get your afternoon chocolate fix on a hot afternoon with a Chocolate Mint Smoothie. 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.

11.  Parmesan Herb Roasted Chickpeas with tomato slices.

12.  Questbars.  They are so yummy and pretty clean ingredients!  Low in sugar! Try this:

Brownie Quest Bar + coconut Greek yogurt + dark chocolate + toasted almond slivers.

13.  Pumpkin Mug Cake.  This recipe is quick, filling, and healthy!

14.  A handful of pistachios with an apple.

15. 1-2 tablespoons of peanut butter with celery sticks sprinkled with raisins or chocolate chips ("ants on a log").

16.  Cumbers, tomatoes, and chives, chopped and tossed with feta and dill.

17.  Cottage cheese paired with pineapples or kiwi, or any fruit you'd like!

18.  1-2 tablespoons of peanut butter with apple wedges.

19.  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.

20.  "Protein Poppers" paired with a fruit or a veggie.

Cheesecake Stuffed Strawberries

From @mindovermunch

INGREDIENTS
1/2 cup cream cheese or neufchatel cheese
1 tsp vanilla
1/2 cup greek yogurt
2 tsp stevia (more or less to taste)
1 graham cracker sheet crushed (optional for topping)
Strawberries, tops removed and inside cut out (I also cut off the tips so they would stand flat!) 

PROCEDURE
🍓Combine cream cheese, vanilla, greek yogurt and stevia in food processor/blender until well combined.
🍓Chill mixture for 1 hour.
🍓Pipe into strawberries (about 1tsp each, depending on size)
🍓Sprinkle graham cracker crust on top.

NUTRITION
Filling will fill around 30 strawberries, each one is around 10 calories!

An Open Letter to Men Regarding Women's Body Image

I'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.

The other letters in this series:

An Open Letter to Mothers Regarding Body Image
An Open Letter to Young Women and Teen Girls Regarding Body Image

To Husbands, Boyfriends, Men in General

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.

The porn industry influences so much.  From Carl's Jr. commercials, to Victoria Secret ads, to more sex scenes on TV, to the fitness industry.  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!!!

Source: fightthenewdrug.org

Research shows that viewing porn contributes to objectifying woman and diminishing real sexual and physical relationships.  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, "Porn kills Love."  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.

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, but there are ways you can make sure you never give in.  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.  It can prevent you from having a real relationship, or it can really skew your view of what your real relationship should look like.  It is not worth giving in.

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.

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.

Sincerely,

The Woman who Became a Wife and Mother

P.S.  If you find yourself falling into the temptation of viewing porn, PLEASE GET HELP HERE.

"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."

Ephesians 5:25-33 ESV

Fabulously Fit Mom: How she lost 40lbs, kept it off, and is keeping her family healthy!

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 through 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! 

How did you come to realize you wanted to change your lifestyle?

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!

What is your motivation? How does your faith come into play?

​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. 

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.  

How do you include your family in your fitness journey?

​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!  

What are your three favorite go-to exercise moves?

​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!

How has your view of yourself changed since starting your fitness journey?

​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 find my identity in Him and He thinks I am beautiful.  I definitely struggle with this and have so much in the past but everyday I ​ask God to show my how He sees me.  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!  

If you could give one fitness tip, what would it be?

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.   

If you'd like to see what Tara is sharing to inspire others on social media, you can follow her on Facebook here, or you can follow her on Instagram here. 

Review: Choose to Lose: The 7-Day Carb Cycle Solution

Click on photo for link to this great book!

(For your convenience, this post contains affiliate links.)

Weight Watchers.  I've tried it.  Counting calories.  I've been there.  Low carb.  I've done that too.  21 Day Fix.  Yes, I've even tried that.  No sugar.  You guessed it!  I've tried it too.  And of course, the oldie but goodie, the low fat diet.  I've been there, done that.  Do you know what all those "diets" or "life style changes" have left me feeling?  Deprived.  Hungry.  Overwhelmed.

For the most part, I eat clean.  With that said, "eating clean" is a big term that could mean a lot of things, and ultimately, you can still consume things that add to weight gain.  For example, raw honey and maple syrup are technically sugars that are "okay" to eat when eating clean.  These, however, when consumed in a large amount (i.e. baked goods), even with other healthy ingredients like oats and dark chocolate can add up in caloric value AND they can make my blood sugar sky rocket.  

After realizing I needed more of a plan than to just "eat clean,"  I started noticing the term "Carb Cycling" all over social media.  People I follow on Instagram, Twitter, and Facebook were following these plans, as well as selling them.  All these plans were slightly different and why the planned worked was always explained in different ways.  A personal trainer I look up to is Chris Powell of ABC's Extreme Weight Loss.  That show is one of my favorites to watch for realistic weight loss and motivation.  Chris Powell wrote a book called Choose to Lose:  The 7-Day Carb Cycle Solution.  I recently ordered the book on Amazon and I just ate it up.  Pun intended.  I have been looking for a way I can eat that is truly a life style change--- a realistic plan that I can truly stick to without feeling deprived.  

Carb Cycling is basically eating meals high in carbs one day and low carbs the next.  On the high carb days, your nutrients should be lower in fat and a little less protein as well.  On the low carb days, your nutrients should be built up of high amounts of protein and good fats instead of carbs.  Breakfast on low and high-carb days is always higher in carbs.   This is what keeps you feeling satisfied.  Let me tell you:  IT WORKS!  I feel so satisfied on my low carb/high protein days!  I've noticed more muscle growth and I've lost 5 lbs in a couple weeks.  My husband has also lost 5 lbs!  I fit into more of my clothes!  Did I say I feel satisfied???  I still record everything I eat in my Lose It App, in order to count my proteins, fats, and carbs.  As far as calories go,  I still end up with enough calories.  When counting macronutrients (fat, carbs, protein), it is amazing how that works!  This is definitely a way I can eat for the rest of my life.  If I am craving carbs (which I no longer do), I can always eat it on my high-carb day.  

Chris Powell's Choose to Lose:  The 7-Day Carb Cycle Solution explains everything from preparing for weight loss and success to trouble shooting social eating situations to what carb cycling is and how to do it.  There is a 12 week plan in the book, including a technique every fourth week to prevent plateaus in weight loss.  That's right!  Preventing plateaus!  It get's better... every fourth week, you get to consume quite a bit of carbs!  The book includes exercises, recipes, portion examples, shopping lists, low-carb and high-carb food lists, and a quick-start guide if you want to get straight to it.  

I would definitely recommend Chris Powell's Choose to Lose.  It is straight forward, honest, and realistically doable way to live a healthy life style, while losing weight and gaining muscle.  Who doesn't want that?

If you are wondering what "low-carb" days look like, the photos below are a pretty good example of what I would eat!

Wishing you a happy, healthy, doable lifestyle!

Peas and Carrots, Faith and Fitness.

The look of thankfulness after getting through my workout.

Peas and carrots.  Peanut Butter and Jelly.  Cottage Cheese and Pineapple.  Chocolate and peanut butter.  Burger and fries.  

Faith and Fitness.

I recently read an excerpt from C. John (Jack) Miller's sermons turned devotions, "Saving Grace."  Miller says, "Faith is simply opening up your eyes to see what God has done, what God is doing and what God is wanting to do in your life."

I realized very early on in my fitness journey that looking to Jesus regularly concerning fitness was absolutely  necessary.  In going to God in prayer and giving him my struggles and weaknesses, He graciously, faithfully kept me.  He gave me faith to persevere.  That faith certainly did not come from within myself.  More than 13 years after starting this journey, I am still learning this.   

Jack Miller also put it so honestly:

"If you want to be really depressed, take an hour and look inside yourself for faith. Now, don't look for faith.  Look for Jesus.  When you look for Jesus, you have faith."

I naturally tend to look at myself and see plenty of failure.  Failure to lose as many pounds or inches as I wanted in any given period of time.  Failure to not take a bite of that pizza.  Or cake.  Or donut.  Failure to get a workout in.  Failure to care too much about what others think of me.  

BUT...

If I look to Jesus, giving him the burden of my so-called failures, he lifts those from me and I start to see what God is doing in me.

God is giving me perseverance.  He is slowly but surely bringing me to my goals...in HIS timing.  He is using me to influence my husband, my family and my friends, and help them gain fitness.  He is changing my bad habits into good.  He is continuously growing me, molding my spirit into what He desires for me.

I am so thankful for this man, this partner in marriage, parenthood, fitness, and life that God has blessed me with!  To encourage me in faith in the times of abundance and the times of need.

All this may mean that I at times take one step forward and two steps back.  This entire past year seemed like that was happening over and over again.  Last May, I got to my goal weight.  I was stronger than I ever had been.  That was right before I had surgery to remove a cyst.  That put me out for 6 weeks.  I then got a large hematoma on the inside of my incision in my abdomen.  Ouch.  That put me out for several more weeks. By the end of the Summer, I was heading towards my goals again, but was side tracked by re-doing our front yard and getting that done by November.  That took a huge amount of physical work on my part--- quite possibly the most physical work I have ever done.  By the time we finished our yard, I was spent.  God was still gracious and I pressed on.  The end of the holiday season rolled around.  As the busyness started to dwindle, my energy dwindled even more.  From the end of December until the beginning of April, I was sick with infection after infection.  I was brought to tears many times in pain that just wouldn't go away.  Faith does not come as easily in these situations.  My fitness goals were far from my thoughts.  At this point, my goal was to not be in pain everyday and be able to function to serve and take care of my family.  The passage in Phillipians 4:11-13 came to mind often in these hard times...

"Not that I am speaking of being in need, for I have learned in whatever situation I am to be content.

I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need.

I can do all things through him who strengthens me."  

That last verse is used too often without the verses preceding it.  Paul is writing to the church in Philippi from a jail cell.  Yet, he is saying he has learned how to be content in every circumstance... when he is low and when he abounds.  I love how he says he has "learned the secret" to face the times of hunger and abundance in life.  That "secret" is Christ.  Now this doesn't mean if I want to do something, Christ will give me the strength no matter what.  It may mean that I am brought low.  It may mean my spirit may be broken and he builds it back up again.  It means Christ will get us through life, even when it isn't going as we planned it, as we want it to.  It ultimately isn't about our plans and goals for our life.  It's about God's.  And learning to be content in that is a life-long process.  Look to Jesus in that.  That is faith.  Even when you are brought so low that your goals are completely out of sight, look to Jesus.  When you reach your goals, look to Jesus.  In both situations, God is still gracious. 

In regards to my fitness goals, after gaining ten pounds for the first time in two years, I am back on track.  I workout most days of the week and I have started a carb-cycling plan that has put my hypoglycemia in check and has started to result in weight loss and muscle gain.  When I think back to those dark days of pain and sickness I was in during the first three months of the year, I am so very thankful for God's graciousness in giving me the physical strength to get back to where I am now, but mostly I am thankful for Him faithfully keeping me, giving me faith and perseverance when I needed it most.

That, my friends, is why faith and fitness go together, well, like peas and carrots!  May God Bless you with faith and perseverance when you are brought low and when you abound in life. 

Coconut Chocolate Chip Oat Muffins

These are soooo yummy hot out of the oven.  This has now become my favorite muffin recipe!

Coconut Chocolate Chip Oat Muffins

1 cup whole wheat pastry flour
2/3 cup oat flour (ground up rolled oats)
1/3 cup rolled oats
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 large egg
1/2 cup honey
3/4 cup coconut Greek Yogurt (I used Chobani)
   ----or----
    1 tsp coconut extract + 3/4 cup plain Greek yogurt
1 tsp vanilla extract
1/3 cup coconut milk
1 cup semi sweet or dark chocolate chips
1/2 cup shredded coconut (for topping)
Coconut oil cooking spray

1.  Preheat oven to 425*F.   Spray muffin pan with coconut oil spray (I used a mini silicone muffin pan).
2.  In large bowl, mix flours, oats, baking soda, baking powder, and salt.
3.  In bowl of mixer, mix egg with honey.  Add yogurt and beat until combined.  Add vanilla and combine.
4.  Add flour mixture and coconut milk to sugar mixture, alternating between the two until combined.
5.  Gently fold in chocolate chips.
6. Add mixture to muffin tin, almost filling each cup.
7. Sprinkle with coconut.
8.  For mini-muffins, bake for 14 minutes or until lightly browned.  For regular muffins, bake 16-20 minutes.

Enjoy!!! I know I did!



 

Coconut Cashew Butter

I am sharing this recipe with you the day after I tried it.  This rarely happens, as I usually don't get around to posting the recipe until enough people ask for it or I have some extra time.  Extra time?  Ha!  What is that?  However, this recipe was so very delicious, I had to share right away!  I recommend serving warm and fresh on a piece of toast.  I tried mine on Ezekiel raisin toast.  What a treat!  Enjoy, friends!

(adapted from The Suburban Soapbox and Vitamix Whole Foods Cookbook)

Coconut Cashew Butter

2 cups raw cashews
1 1/2 cups unsweetened coconut flakes/chips

Directions:

1.  Preheat oven to 325*F.
2.  Place parchment paper on baking sheet and cover with a thin layer of coconut and cashews.
3.  Place in oven and bake for 15-20 minutes until light to golden brown.
4.  Let cool completely.
5.  Put in Vitamix or other high-powered blender.
6.  (On Vitamix)  Select Variable 1, then turn on machine and quickly increase speed to Variable 10, then to High, using tamper to press ingredients down towards blade.
7. Blend for 1 minute until you hear a high-pitched chugging sound.  Butter will flow freely through blades and resemble peanut butter texture.  Stop machine.
8.  Store in an airtight container for up to three weeks in fridge.

For mason jars to store the butter in (affiliate link): 

Coconut Lime Smoothie

For those of you with Instagram, follow me!  Click the button on the side of my blog to follow me @witnessmyfitnessdotorg.  I post a plethora of recipes, meal ideas, and workout ideas!  This recipe is one of the many.  I will be posting more to my blog as well.  This smoothie has a great balance of creamy, sweet, and tangy!  I loved it!


Coconut Lime Smoothie 

1 cup light coconut milk 
1/2 cup water
2 scoops unflavored whey protein 
2 Tbsp Chia Seed or Flax Seed
1 very ripe banana
2 Tbsp lime juice 
1 1/2 tsp lime zest
2 cups frozen spinach
Ice- as needed

Place in blender in order listed. Blend until smooth. Serves 2. Enjoy!

Chicken Vegetable Soup

It's a good day for soup!  Here is a yummy recipe that I came up with a few weeks ago.  Simple and delicious!  

Chicken Vegetable Soup

(All vegetables need to be chopped)

Serves 6-8

4 cups chicken broth or stock 

6 small red potatoes 

3 large carrots 

1 sweet onion 

4 celery stalks 

1 cup of frozen or fresh corn 

1 head of broccoli 

2 red peppers 

1-2 zucchini or yellow squash 

Salt  

Pepper 

Trader Joe's "21 Season Salute" (or other salt-free seasoning) 

1 1/2 - 2 cups cut up or shredded cooked chicken 

Method:  

1. Add broth to large pot or crockpot. 

2. Add potatoes, onion, carrots, and celery. Simmer. 

3. After simmering for 10 minutes, add all other ingredients. Add salt and seasoning to taste. 

4. Simmer covered until veggies are tender. If using a crockpot, simmer on low until veggies are tender, then turn to warm.

*Freezes great for prepped meals!

Speaking of soup, are you in need of new soup bowls?  I sure am!  These are cute! 

(Affiliate link)