Jillian Michaels 30 day shred and X-Train Fit at Home workout programs

Jillian Michaels 30 Day Shred workout: “The Biggest Loser” trainer Jillian Michaels created a 30-day shred workout program to help women at home lose weight and get in great shape in just 30 short days.  She uses well-structured aero/toned interval workouts to help you keep burning fat even when you’re not working out.  The great thing about this workout is they are all designed to be under thirty minutes long, which is something that many people look for. It’s very rare to find a great fat burning workout that takes less than thirty minutes a day! The program is also only thirty days, which is the shortest program I have listed.  Jillian Michaels also offers many other DVD workouts if you are looking to focus on certain areas of the body.  If you don’t have enough time in the day to workout, Jillian Michaels 30 Day Shred is a great option to choose!

X-Train Fit at Home Workout: Train with Stephanie Oram at home with this great workout DVD twelve-week program.  These workouts are similar to the Insanity and P90X workouts, but are less advanced and open to any individuals at any skill level.  Although this program is less intense, she offers a variety of different workouts to workout at a level that will help make a difference to your body.  Each workout is desired to focus on different areas of the body to help tone muscle and burn fat.  If you are interested in workout classes that are offered at most fitness centers, you will love this workout program.  Many of the workouts are centered on fitness classes that Stephanie teaches for her career.  She focuses on total body conditioning to help get your body in the best shape possible and help you gain confidence for summertime.  If you enjoy fitness class workouts, X-Train Fit at Home is a great choice for you!

Delicious Snack Ideas and Recipes

Temptation is the hardest part of being on a diet. There are fast food restaurants, gas stations, and supermarkets everywhere we turn.  The easiest way to stick to your diet is preparing snack to bring to work, school or wherever you go so you avoid feeling hungry and stopping to pick up food.   Below are some snack ideas and recipes to help you maintain a healthy diet and reach your weight loss goal!

Low calorie snack ideas 
low fat cottage cheese                                    
tuna 
fat free yogurt                                                  
peanuts 
green, red, yellow peppers                                    
raspberries 
carrots with fat free ranch                                     
blueberries 
sugar free wheat cereal (dry)                        
shrimp and cocktail sauce
apple slices                                   
egg whites with salsa 
sugar free oatmeal                                               
peanut butter and celery 
granola bars                                                            
tomato and mozzarella salad
hummus                                                             
cantaloupe with cheese slices 
Pita chips                                                             
corn chips with salsa
small salad                                                             
wheat crackers with turkey slices

Quick low calorie snack recipes

Carrots with homemade honey curry dip

Ingredients:

1/3 cup of low-fat plain yogurt
1 tsp. of honey
1/2 tsp. of curry powder
1 cup of baby carrots

Balsamic Stawberries

1 cup of fresh sliced strawberries
2 tbsp. of low-fat or fat free sour cream
1 tbsp. of brown sugar
1 tsp. of balsamic vinegar

Peach Raspberry Smoothie

1 cup of frozen raspberries

1 cup of frozen peaches

½ cup of non-fat or fat free plain or vanilla yogurt

3/4 cup of apple juice

Whole grain crackers and homemade chive spread

1/4 cup of low-fat or fat free cottage cheese
1 tbsp. of fresh chopped chives
6 whole-grain crackers

Insanity and P90X workout programs

Insanity Workout: Insanity is a sixty-day cardio based total body workout designed and ran by a personal trainer named Shaun T.  Shaun T is an all-star cross-country and track runner and really focuses on max interval and strength training throughout his sixty-day program.  He has developed many different skills throughout his career and has built the intelligence with sports medicine to help others reach their desired results.  Shaun T believes that high intensity activities help burn fat and build muscle more so than any other form of exercise. These workouts include everything from cardio core balance, to yoga and stretching.   Shaun T works hard to ensure you pushing yourself as far as possible.  He is very inspiring and motivating throughout each workout and very focused on helping you reach your best possible results.  If you are looking for a fast paced, intense cardio workout, Insanity is a great fit for you!

P90X Workout: Trainer Tony Horton uses this ninety-day program as a way to build muscle and burn fat by using muscle confusion throughout the various workouts.  Each day has a set workout to be followed consisting of exercises for either your arms, back, legs, or abdominal muscles.  This is a high intensity workout and requires top physical condition and health.  P90X workout is a longer program because it consists of three weeks working extremely hard every day, then one week of recovery workouts to help the body relax and confuse the muscles of their work. Whereas the Insanity workout is a very face paced cardio workout, P90X focuses on balancing movements and weight lifting to build muscle rather than endurance.  If you were looking for a slower paced workout that includes weight lifting and body strengthening, P90X is a great workout choice for you!

Low calorie lunch recipes

Delicious Low Calorie Lunch Ideas

The most important part of being able to maintain the amount of calories you are consuming each day is by eating small portions for each meal.  I have already listed several breakfast recipes and ideas for protein shakes you can have as a snack during the day.  Here are a few ideas of quick recipes for lunch to help curve your appetite and maintain you calorie consumption throughout the day.

Turkey Avacado Wrap 
Ingredients:

1 whole wheat or 100 calorie tortilla
1/2 of an avocado chopped into small pieces
2 1/2 oz. of fresh sliced turkey
1 cup of spinach or lettuce
1 medium nectarine as a side dish

Fresh Tuna Wrap

Ingredients:

4 ounces canned tuna packed in water
2 tbsp. fat free Italian salad dressing
1 cup of shredded carrots
1 cup of sliced cucumbers

1 cup of sliced peppers
1 whole-grain or 100 calories tortilla

Spinach and Strawberry Salad 
Ingredients:

2 cups baby spinach leaves
1/2 cup of broccoli florets
1 chopped hard boiled egg (just the egg white)
1/4 cup of kidney beans
2 tbsp. of fat free vinaigrette
1 cup of shredded romaine lettuce
1/2 cup of sliced fresh strawberries
2 tbsp. of sunflower seeds

Toss all ingredients together and top with the vinaigrette

Greek Salad Pita Style 
Ingredients:

2 cups of fresh romaine lettuce or spinach
2 tbsp. of crumbled feta cheese
1/2 cup of canned garbanzo beans (make sure they are rinsed and drained before use)
1/2 cup of sliced cucumber
1 whole-wheat pita chopped into small pieces
2 tbsp. of fat free vinaigrette

My favorite recipes for shakes

The last couple blogs I listed recipes for Vanilla and Chocolate protein shakes.  Today, I would like to show you recipes for some of my personal favorite protein shakes.  They are wonderful shakes to have especially while you’re on a strict diet because you can still enjoy some of your favorite treats while also maintaining your healthy diet. Feel free to adjust these recipes to your desired tastes and needs! If you would like to provide me with some recipes you have created, please email me and I will add them to my blog for others to view!

Snickers® Protein Shake
1 Full Snickers® Bar (chopped into small pieces before adding to shake)
4 Egg Whites
3 cups of fat free milk
2 tablespoons evaporated milk

1 cup of crushed ice cubes

Butterfinger® Protein Shake
1 Full Butterfinger® Bar (chopped into small pieces before adding to shake)
4 Egg Whites
3 cups of fat free milk
2 tablespoons evaporated milk

1 cup of crushed ice cubes

Fresh Baked Cinnamon Roll Protein Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 tbsp sugar-free instant vanilla pudding
1/4 tsp cinnamon
1/4 tsp imitation vanilla extract
8 oz. water or fat free milk
2 cups of crushed ice cubes

artificial flavoring if desired

Pina Colada Protein Shake
Ingredients:
2 scoops Vanilla Whey Powder
1/2 cup of pineapple-orange juice
1/4 tsp coconut extract or 2 tbsp shredded coconut
4 oz. water or fat free milk
2 cups of crushed ice cubes

artificial flavoring if desired

 

Vanilla Coffee Shake
Ingredients:
10-12 oz. fat free milk
2 scoops Vanilla Whey Powder
1/2 cup low-fat or fat free coffee flavored ice cream

2 cups ice

artificial flavoring if desired

Peanut Butter And Banana Protein Shake
Ingredients:
2 scoops Vanilla Whey Powder
2 tbsp almond flakes
1 tbsp low fat peanut butter
½ cup fat free milk
1 medium sized banana
1 tbsp honey

artificial flavoring if desired

PB&J Protein Shake
2 Scoops Vanilla Whey Powder
8-12 oz water
1 tbsp. low fat peanut butter
1 tbsp. Flax oil or Flax meal
1 tsp sugar free strawberry jelly

artificial flavoring if desired

Quick Recipes for Yummy Vanilla Protein Shakes

Here are a few excellent recipes for protein shakes using vanilla whey protein powder.  Feel free to adjust the recipes to suit your tastes and needs!

Banana Bread Protein Shake**
Ingredients:
2 scoops Vanilla Whey Powder
1 Large Sized Banana
1/2 Cup Quaker Oatmeal (cook the oatmeal with boiling water before adding to shake)
3/4 Cup Kellogg’s Bran Flakes
3 cups of Cold Water
Sugar, Brown Sugar or Artificial Sweetener to taste

Vanilla Banana Protein Shake
Ingredients:
1 scoop Vanilla Whey Powder
1 Large Sized Banana
8 oz. light Soy Milk
1 Tbsp Linseed, Soy and Almond Mixture
1 Tsp Sugar Free Syrup
A couple drops of vanilla essence/extract
2 Cups of Ice
1 Tbsp low fat yogurt

Sugar, Brown Sugar or Artificial Sweetener to taste

Wild Berry Protein Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 Cup of fresh raspberries
½ Cup of fresh strawberries
1 Cup of fresh blueberries
16 ounces nonfat milk
1/2 cup of crushed ice

Sugar, Brown Sugar or Artificial Sweetener to taste

Vanilla and Peanut Brittle Protein Shake
Ingredients:
2 scoops Vanilla Whey Powder
1 Tbsp sugar-free instant butterscotch pudding mix (keep it dry before adding to the mixture)
1 Tbsp natural chunky peanut butter
8 oz. cold water or fat free milk
1 cup of crushed ice

Sugar, Brown Sugar or Artificial Sweetener to taste

Oatmeal Meal Protein Shake
Ingredients:
2 scoops Vanilla Whey Powder

1 cup cooked sugar free oatmeal (add to shake after cooled)
3 pinches of cinnamon
1/8 cups of sugar free maple syrup
1 Tbsp chopped almonds
12 oz. water or fat free milk

Delicious recipes for Chocolate Protein Shakes

Premade protein shakes such as BOOST and The Ultimate Protein Shake by Jillian Michaels are great when you’re on the run or on a lunch break at work, but making your own shakes is even better!  There are so many different varieties you can make to keep things interesting instead of having the same shake every day.  Here are some ideas to create your own breakfast or snack protein shakes with chocolate flavored protein! Listed below are some great recipes I have created or seen others create over the last couple of years! You can also make your own mixtures with powder and your own desired flavors! Enjoy!!

Chocolate Protein Powder Shakes 

Chocolate Monster Shake
Ingredients:
2 scoops Chocolate Protein Powder
Ice Cubes
12 oz.of fat free or soy milk
2 tblsp of hazelnut coffee
2 tblsp of fat free vanilla yogart
1 tblsp of reduced fat peanut butter
 
Banana Split Shake
Ingredients:
A handful of ice cubes
1/2 frozen large banana
1 Tsp. banana extract (if desrired)
2 Tbsp. whipping heavy cream
2 Scoops Chocolate Protein Powder
1 and ½ cups of water

Chocolate Peanut Butter Shake
Ingredients:
A handful of ice cubes
2 scoops Chocolate Protein Powder
2 Tbsp whipping heavy cream
1 Tbsp. reduced fat peanut butter
1 and ½ cups of water

Banana Bread Protein Shake
Ingredients:
A handful of ice
2 scoops of chocolate protein powder
1 full frozen banana
½ cup of plain cooked oatmeal
1 cup of Frosted Flakes
1 and ½ cups of water
2 tbps of splenda

Protein Shakes!

Click Here! for some great protein shake recipes

Protein shakes are an excellent source of calcium and protein for women.  The shakes are a great start to the morning to get your energy flowing and your metabolism running high speed.  They are especially great for women after an intense workout to help build your strength and relax your muscles.  There are many different weight loss supplements offered to women but I’ve listed two premade protein shakes that I think are beneficial to keep within the amount of calories you are consuming each day, and stay healthy to get in shape for summer!

BOOST – BOOST is a great protein shake for women that are looking for a cheap price and a great product.  It was rated one of the best weight loss/protein shake for women in 2011 and has won many awards for being one of the highest rated products out there. With only 190 calories, it makes for a great snack or a delicious treat after an intense workout.  You can order BOOST protein shake online or at any local health and beauty shops.   

Ultimate Shake by Jillian Michaels – Although the Ultimate Shake by Jillian Michaels is a little pricey, it is very high in protein, tastes great, and is soy free and gluten free.  This shake is great for women with allergies to gluten and soy.  There is no artificial flavoring and is one of the best tasting protein shakes around. This is a great shake for a quick breakfast in the morning or an afternoon snack.  The Ultimate Shake can be bought online or at select local stores in your area.

Low calorie breakfast recipes

Quick low calorie breakfast recipes to get you in shape for summer!

Breakfast Burritos (about 150 calories)

• 2 corn tortillas
• 1 tablespoon salsa
• 2 tablespoons shredded reduced-fat cheese
• 3 egg whites

Directions:  

1.     Spray a nonstick skillet and scramble eggs until fully cooked

2.     Cover tortillas with shredded cheese and salsa and put in the microwave for 30 seconds or until fully melted.

3.     Spread the eggs equally between the two tortillas and eat! Enjoy!!  

Cranberry Pancakes (about 200 calories per serving)

• 1/2 cup fresh cranberries
• 1/4 cup all-purpose flour
• 2 tablespoons and 2 teaspoons whole-wheat flour
• 1 tablespoon yellow cornmeal
• 1 tablespoon sugar
• 1/2 teaspoon baking powder
• 1/8 teaspoon salt
• 1/8 teaspoon nutmeg or 1/4 teaspoon vanilla extract
• 6 tablespoons nonfat milk
• 2 egg whites
• 1 1/2 teaspoons walnut or canola oil

Directions: Makes 2 servings/4 pancakes

1. Bring 2 inches of water to a boil in a small saucepan. Add all of the cranberries; boil for 2 minutes. Drain the cranberries and cool for 5 minutes.
2. Meanwhile, whisk all-purpose flour, whole-wheat flour, cornmeal, sugar, baking powder, salt and nutmeg in a large bowl.
3. Whisk milk, egg whites, oil and vanilla in a small bowl until combined.
4. Finely chop the cranberries and stir into the milk mixture. Stir the milk mixture into the dry ingredients just until combined.
5. Coat a griddle or large nonstick skillet with cooking spray; heat over medium heat. Using 1/4 cup of batter for each pancake, cooking 2 pancakes at a time until bubbles dot the surface, 2 to 3 minutes. 
6. Flip and continue cooking until browned, 1 to 2 minutes more. Repeat with the remaining batter.

Healthy breakfast recipes

Getting in shape for the summer will take a lot more than just exercising whenever you get the chance to.  Counting calories along with working out will be the best way to get in shape in just a few short months!  Here are a couple of breakfast recipes for some quick healthy breakfast meals to make and while also staying on track with the amount of calories you are consuming each day. 

Pineapple and Berry Parfait (around 150 calories)

•  2 cups nonfat peach yogurt
• 1/4 pint fresh raspberries

1/4 cup of fresh blueberries

• 1/2 cups canned pineapple chunks

Directions: Spread a layer of peach yogurt and top with fresh pineapples and berries.  Continue making two or three more layers to finish your ingredients! Enjoy!

Fresh Fruit and Cottage Cheese (around 250 calories)

• 3/4 cup low-fat cottage cheese
• 1 cup pineapple chunks, papaya chunks or cling peaches
• 2 teaspoons toasted wheat germ, or plain granola

Directions: Top the cottage cheese with your one-cup of fresh fruit and cover with granola or toasted wheat germ.  Enjoy!

Rise and Shine Smoothie (about 150 calories per serving)

• 1 1/4 cups orange juice
• 1 medium sized banana
• 1 1/4 cups frozen raspberries, blackberries, blueberries and/or strawberries
• 1/2 cup low-fat plain yogurt
• 1 tablespoon sugar

Directions: Mix orange juice, banana, your choice of mixed berries and yogurt into blender and blend until fully smooth.  Add a tablespoon of sugar as desired at the end of mixing. Makes 3 serving sizes. Enjoy!

Healthy alternatives

For great a recipe book: Click Here!

Everyone has busy lives with work, school, children and other daily events, but finding time each day to relax and get in a good work out is the best way to stay in shape and live a healthy lifestyle.  Exercising is a great way to relieve stress and also helps keep your immune system in full speed during the flu season.  If possible, find at least three times a week to get in a quick workout with the 20 options I’ve given below.   There are many healthy alternatives available each and every day. 

A few examples of ways to keep active and stay healthy are:

- taking the stairs instead of the escalator or elevator

-parking in the back of the parking lot instead of looking for a spot in the front row

-bring one bag in at a time after grocery shopping

-going for a short walk on your lunch break instead of sitting down

-walking around the mall, even if you don’t plan on purchasing anything

-clean the house, such as mopping or vacuuming the floor, scrubbing the bathroom or doing laundry

All of these ideas and many more can help you maintain a healthy lifestyle, even while your busy at work or even running around at home.  Taking a few minutes out of your day to make sure you are staying active will benefit your health in the future.  With so many lives being taken every day by sicknesses and unhealthy lifestyles, we should all do our part to stay healthy and get in shape before summertime!   

More in depth exercises 11-20

Today I will be providing more details for exercises 11-20.  The pictures are given to show you what perfect form looks like.  It is important to make sure you keep control of your form for each exercise in order to stay safe and benefit the most. 

11.     Burpees –you being in push up position, jump in the air as high as you can, then return back to push up position

12.     Suicides – take 3 quick side steps and squat down touching the floor, repeat to the other side

13.     Crunches – Lay flat on your back with your knees in the air and bring your elbows to your knees each time you come up. Be sure to relax your neck

14.     Bicycle crunches – Lay on your back in crunch position and touch your left elbow to your right knee and vice versa

15.     Ski jumps – keep your feet and knees together in squatting position, jump as high as possible from side to side landing back in squatting position

16.     Hurdles – start out sprinting for 5 seconds, then high jump over a “hurdle” five times, repeat 4 times for one rep

17.     Step up – use a stair case or elevated bench and switch feet stepping one foot on the step at a time as fast as possible to get your heart rate up

18.  Plank for one minute – arms stay at a 90 degree angle in push up position, keep core tight and but parallel to the floor

19.  Pull ups – lay with your back on the floor and use a household item such as a table or chair to pull your upper half off the floor

 20. Dips – squat into a sitting position using a chair or couch to lean against, your elbows will slightly dip causing your triceps to engage

More in depth exercises 1-10

Yesterday I posted a list of 20 different exercises to do on a daily basis in order to stay healthy and in shape.  Today I wanted to spend the time going a little more into depth with exercises one through ten. The illustrations are given to show what each exercise should look like in order to stay safe and get the most out of your workout .

1. Forward Lunges – You start in a standing position and step one foot forward into a squatting position. 

2. Backward Lunges -  Same as number one, but you step one foot backwards at a time into a squatting stance 

3. Side Lunges – These are similar to squats but you are moving one leg to the side at a time and squatting down.    

 

4. Push ups – your elbows should be kept at no lower than a 90 degree angle and your butt needs to stay parallel to the floor. 

5.  Triangle pushups – In order to do triangle pushups you must use your core to keep your body level to the floor and your arms bending to a 90 degree angle

 

6. Arm curls – weights can be used for better training, but if not make sure you exaggerate the movement to get the full effect 

7.     Calf raises – to get the best calf workout, do 20 reps at a slow pace, then 20 reps as quickly as possible 

8.     Lateral jumps – start in a squatting stance and jump as high as possible to the side pushing your arms towards to ceiling fully engaging your core

9.     Air squats – make sure your knees are at a 90 degree angle in line with your feet, your butt is as low as possible and your back is straight

10.     Jumping jacks – keep your core tight and do them as fast as possible without stopping to get the most out of your workout