Keep Track

          I recently decided to begin keeping track of my food intake everyday. I had tried this once before; it lasted me about a day. BUT...this time I'm going to make it a habit! The application I use is called My Fitness Pal. It works great! It is a extremely accurate. It tracks everything from your exercise to the amount of water you drink. I am certain you all will be extremely surprised by the amount of calories you eat in a day. You also will be pleasantly surprised by the amount of calories you burn in a day.

Why not start today!?!?

  http://www.myfitnesspal.com/

Easy on the Fruit

Fruit is great! We all know that but it is not the best snack after 2pm. Fruit should be eaten during the beginning of the day. After 2pm our body’s metabolism slows down. Fruit has a lot of sugar; Even though it is all natural, our slowed metabolism makes it difficult for our bodies to fully break down the sugar. Recommendation: eat your craving of fruit for breakfast. 

Grab and Roll

We all need a recovery day once in a while. A recovery day is not necessary when you are sore. A recovery day is necessary after multiple days of consecutive hard work. So, chose a foam roll instead of a recovery day. Using a foam roll can help you feel a little less sore. It's basically a deep tissue massage for your legs. It is also great for warming up your muscles .

Foam Roll

Need a quick pick me up after the gym...then reach for that gluten-free Luna Bar. I must admit when I am craving chocolate I often opt to eat this bar.

NOM NOM

Click for Full Nutrition Facts

Apple-Cinnamon Pancakes

Apple Cinnamon Pancakes

I made these pancakes this morning....they were D-E-L-I-C-I-O-U-S 

Ingredients:

• 2tbsp gluten-free pancake mix
• cinnamon
• apple or apple sauce
• 2tbsp plain non-fat greek yogurt
• 1 eggwhite
• 1/4 cup oatmeal
• 1/3 skim milk
• raisins optional

Directions:

• Grate apple (if using applesauce..skip this step)
• Mix all ingredients together 
• Let sit for about 10 minutes
• Cook on a pan, add raisins if desired

I mix all the ingredients together to save time and to do less dishes! highly recommend

I topped mine with some peanut butter..yummmyyy

Workout Of The Day: Barbell RDL (Russian Deadlift)

Barbell Russian Deadlift

How To:

Using a barbell (begin with no weight) keep legs close together

hold bar hands close to body

bend knees slightly, bring bar to the ground

4 seconds to the ground, 4 seconds to stand back up

*make sure to have a flat back

10 Reps- 3x

Greek Yogurt: Flavorful Plain!

Greek Yogurt is a great snack! However, it can get even healthier. The problem with Chobani with fruit on the bottom and with Faye fruit additions there is so much sugar!!!!! So instead of buying the flavored Greek Yogurt chose plain (recommendation: Faye plain 0%).

How To Make Plain Flavorful

- Add a tbsp. of Honey

- Add a tbsp. of Agave Nectar

- Add natural cut fruit

- Add granola

Now....Go Snack!!!!