Butt and Leg Burn

earnbody-766464I feel like it is time for a good butt and leg workout! It is definitely one of those days where there is too much jiggle in my behind πŸ˜‰ I know you know exactly what I mean. What is better than to get a good burn?! I am feeling a little under the weather today……so what better way to forget about my sniffles and get some good energy flowing in my body? Hope you enjoy the workout!!

Butt & Legs

Warm Up:

100 Jumping Jacks

30 seconds High Knees

30 seconds Butt Kicks

120 seconds Jumping Rope

20 Burpees

Set One:

60 Alternating Leg Forward Lunges

50 Squats

50 Alternating Step Ups

20 Calf Raises – on each leg

Set Two:

30 Kettlebell Swings

30 Static Ball Leg Curls

5 Clam Digs (25 each side) – can add band for resistance

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60 Alternating Toe Taps

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Set Three:

60 Alternating Backward Lunges

30 Single Leg Bridges – on each side

60 seconds Lateral Jumps – over either a string/line or a box

30 Backward Leg Lifts – on each side

Repeat Set 1, 2 & 3 2-3x

Cool Down:

100 Jumping Jacks

60 seconds Jogging in Place

10 Burpees

60 second Plank

Congratulations on an awesome workout! Sure to leave you feeling the burn in your legs and butt. Hope you all have a wonderful Thursday!

#ourprimallife #buttworkout #legworkout #athomeworkouts

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Beets, Quinoa & Kale Salad with Grilled Chicken and Sweet Potatoes

How often do you feel like your dinners are just on repeat and are boring the heck out of you and your family? Often it is hard to think of new ideas……especially at the end of a long day. Sometimes a good way to venture your mind to the unknown is to think of items that you have ordered at a restaurant, seen on a menu, or a cooking show. We were sick of the same old thing and wanted to venture out and try something new……so we made a salad that was different than our usual spinach and veggies.

This meal was seriously easy. The only thing it did was dirty a few more dishes than normal…..but that is okay when the end result is a delicious meal!!

Dinner

Beets, Quinoa & Kale Salad

Ingredients:

Kale

Romaine (or other lettuce for mixing)

Bunch of Beets

1 Cup Quinoa

Balsamic Dressing *Recipe Below

Directions:

Wash and cut the kale and romaine into bite sized pieces. To make the kale softer you can wash it and cut it up, then toss it with some coarse salt. Rub the salt into the leaves and it will soften them slightly.

Peel and chop up the beets. Boil the beets for about 20 minutes over medium-low heat. You can test the beets for readiness by trying to poke them with a fork. If you can easily, then they are fully cooked.

Bring quinoa to a boil. 1 cup of Quinoa and 2 cups of Chicken Broth. Bring to a boil, cover and reduce heat to simmer for 15 minutes.

Now, once everything is cooked it is time to toss. In a bowl put your kale and romaine, spoon in some quinoa, beets and balsamic dressing. Slowly add in beets and quinoa so that the proportions are to your desire.

ENJOY! It is truly an amazing salad!!!

Balsamic Vinaigrette Dressing

Ingredients:

Olive Oil

Balsamic Vinegar

1 Clove Garlic

Oregano

Pepper

Salt

Directions:

Pour in Olive Oil and Balsamic Vinegar in a 3:1 portion. So it you use 3/4 cup of olive oil you would use 1/4 cup of balsamic. Chop/Mince up 1 large clove of garlic and add it. Crush in ground black pepper and salt to taste. I use just a little salt and more pepper…but truly alter this to what you prefer. Shack in some oregano and shake it up. Let it sit for roughly 15 minutes before using. It is best to give it some time for the flavors to combine.

Grilled Chicken

Ingredients:

2 Chicken Breasts

4 Chicken Thighs (boneless-skinless)

Olive Oil

Fresh Lemon

Pepper

Salt

Paprika

Directions:

Mix together some olive oil, the juice of a lemon and the remaining seasonings to taste. I use lots of pepper and paprika and just a touch of salt. Sautee the chicken in the marinade for about 20 minutes before grilling.

I will not tell you how to grill….but the breasts over direct heat and the thighs off the direct heat it takes about 20 minutes to grill them up to perfection πŸ˜‰

Dinner PRep

Sweet Potatoes

Ingredients:

1 Large Sweet Potato

Olive Oil

Chili Powder

Salt

Pepper

Directions:

Preheat oven to 375*. Line a baking sheet with aluminum foil.

Chop the sweet potato in either chip like slices or fry slices. Mix with some olive oil until the sweet potatoes are coated. Sprinkle with minimal salt, pepper and chili powder and toss. Place the sweet potato slices out on baking dish so that none are overlapping. Bake for 20 minutes then flip and bake for an additional 20 minutes. The cook time will depend on how thick you slice the sweet potato. Check on them at the 15 minute mark to ensure they are not burning. If they are already browned, flip them and watch them on the other side as well.

I hope you enjoy this delicious, easy, nutritious meal as much as we did!

#ourprimallife #beetrecipes #saladrecipes #kale #eatinghealthyathome

Motivational Monday

IMG_8767Hey everyone! It has been TOO long…..I have been so busy with life that I neglected my posts. Sorry about that. But, I promise I will be consistent with these posts. I wanted to start the week off right and get a good sweat in. I am in the middle – well really beginning – of my Lent challenge. My husband and I are attempting to be STRICT paleo. Typically we live more of a primal style life. We allow ourselves dairy and live more of a life in moderation, choosing to eat healthy, real, fresh foods…limiting grains to a rare occasion. But right now we are trying to be completely PALEO for the lent season….so far it has been going so well. One thing we don’t like though is our morning coffee. *sigh* I usually put a coconut milk creamer in my coffee and my husband usually uses half ‘n half…..so it has been quite bland and not as exciting to wake up to. BUT adding some cinnamon truly makes a difference. That being said…..we have been on vacation skiing in Telluride, CO for the past week. So, I am in NEED of a good sweat this morning.

Monday Morning Sweat

100 Jumping Jacks

10 Burpees

50 Squats *last 10 jumping squats

120 Jumping Jacks

15 Burpees

60 Squats *last 10 jumping squats

SET ONE:

15-20 push ups

40 Alternating Lunges

60 Bicycle Crunches

Repeat 2-3x

SET TWO:

20-30 Tricep Dips

50 Step-Ups (alternating legs)

60 second Plank

Repeat 2-3x

SET THREE:

30-50 Alternating Bicep Curls with Weight

30 Static Ball Leg Curl

30 Static Ball Knee Tucks

Repeat 2-3x

COOL DOWN:

100 Jumping Jacks

5 Burpees

10 Squats

50 Jumping Jacks

5 Burpees

10 Squats

CONGRATS!!! You are done with an awesome workout that should leave you feeling awesome from head to toe! Remember to take a few minutes to stretch out once you are done. I promise you will feel the amazing results of this circuit workout. Hope you have an awesome start to your week!!

#fitnessathome #circuitworkouts #athomeworkouts #ourprimallife

20 Minute Workout – WILL Leave You Burning Tomorrow

WednesdayIf you are the type that doesn’t want to give an hour or two to the gym to stay in shape……then, you will LOVE this workout. It will literally take you under 20 minutes (you have to flow through it quickly) and you will have a full body workout and it will leave you feeling amazing. You do not have to sludge it out in the gym for half the day to get in a good workout and build a fit body. All you need is yourself and 20 minutes! I promise that you will wake up feeling it tomorrow! Let’s get this workout started!!!!!

20 Minute Whole Body Blast

25 Jumping In ‘n Out Squats

http://www.muscleandfitness.com/workouts/leg-exercises/videos/squat-jumps-n-out

60 Bicycle Crunches

100 Jumping Jacks

15 Single Leg Bridges (each side)

https://www.youtube.com/watch?v=Y-6Gonx2Wpo

100 Jumping Jacks

15-20 Push ups

40 Alternating Forward Lunges

15-20 Bicep Dips – use chair or coffee table and use your body weight

50 Squats

70 Bicycle Crunches

100 Jumping Jacks

20 Single Leg Bridges (each side)

100 Jumping Jacks

15-20 Push ups

40 Alternating Backward Lunges

15-20 Bicep Dips

60 second Boat Pose

60 Second Plank

50 Crunches

Just like that you have yourself a full body workout that will leave you feeling energized! Hope you enjoy it as much as I did!

#ourprimallife #20minuteworkout #athomeworkouts #exercise

Fast & Easy Homemade Dinner

Looking for a quick dinner to throw together on a work night that tastes delicious and stands up to the health test?! Look no further! I have an easy, delicious and nutritious meal for you to make when there is very little time to get a good dinner on the table. This is the perfect dinner when faced with not having a ton of time and looking at takeout as your only realistic meal for dinner. Believe me good meals do not have to take FOREVER to prepare. Simple is always best!

I will let you know where I got the ingredients from as I list them so that you can see how painless this whole process can be!

Mahi-Mahi – Brussels Sprouts – Spinach Avocado Cilantro Lime Quinoa

Ingredients:

Mahi Mahi (Costco)

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Brussels Sprouts (Costco)

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Quinoa (Costco)

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Avocado (Costco)

Spinach (Costco)

organic-spinach

Olive Oil (Costco)

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Himalayan Pink Salt (Costco)

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Black Pepper (Costco)

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Lemon (Whole Foods)

Cilantro (Whole Foods)

Lime (Whole Foods)

Paprika (Whole Foods)

Garlic (Whole Foods)

Directions:

Preheat oven to 400*

Mahi-Mahi – coat both sides with olive oil, salt, pepper and paprika. Place the fish on a aluminum foil lined baking sheet and squeeze lemon over them liberally. Cook on 400* for 12-20 minutes depending on the size of the mahi mahi steaks.

Brussels Sprouts – cut the end off of the brussels sprouts and discard. Chop them all in half and wash thoroughly. Place in a bowl and pour some olive oil, salt, pepper and 2 cloves of minced garlic. Toss so the brussels are well coated . Line a baking dish with aluminum foil and pour the brussels out onto the baking dish. Spread them out so they aren’t overlapping. Cook on 400* for about 18-20 minutes.

Quinoa – Cook 1 cup of quinoa with 2 cups of chicken broth. Always use chicken broth when cooking quinoa, as it adds much more flavor. Cook the quinoa as according to the package directions. While it is cooking cup a cup or more of coarsely chopped spinach in a bowl. When the quinoa is finished cooking pour it immediately over the spinach. The heat will cause the spinach to wilt slightly.

Meanwhile, add about 1/2 cup olive oil, salt, pepper, clove of garlic, handfuls of cilantro, and juice of one (juicy) lime to a blender. When this is blending take the time to chop up an avocado.

Now you can plate it…..Put the quinoa and spinach mixture on your plate, add avocado over it and the cilantro lime sauce.

**the cilantro lime sauce is also delicious as a salad dressing or as a little extra flavor for the fish.

ENJOY! Just as simple as that you have a delicious and nutritious meal!!!

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#ourprimallife #fishrecipes #30minutemeals #quinoarecipes #cooking

Saturday Morning Walk to the Park

This morning we woke up, relaxed a little, had breakfast and then set off for a walk to the park. Luckily we live close enough to the park that we can walk up there and walk around, play, exercise, etc. But if you don’t live close enough ….. just throw everyone in the car and drive up there. Parks are a part of our cities so that we can utilize them! You don’t need a traditional gym to get a workout!! There are so many things you can do at the park….some include:

*Walk
*Sprints
*Shuttle Runs
*Use exercise stations, playground or park benches to do some body weight exercises

Today we walked up to the park, walked to the exercise equipment and did some exercises, walked around the park back to he equipment to do some exercises, walked around and headed home. We were out of the house for an hour and got in some quality family time and a good workout!

We did step ups:

I used the middle sized platform to do alternating leg step up. At the top of the step up I bring my opposite elbow to my knee for an added oblique twist

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Pull ups:

My husband did pull ups….I am still working on my upper body strength. If you can’t do a pull up you can work on your strength by hanging on the bar, trying little by little to pull up and hold as long as you can. (In the pic he is taking a break saying hi to our son πŸ˜‰ but he is over there doing pull ups!)

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Push-ups:

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Reverse Push-ups:

Start with arms extended out, body at an angle, pull your body up and into the bar, then release and extend your arms back out.

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Play on the monkey bars:

Don’t forget to just play too!!!

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You can play tag with your kids! If there is no exercise equipment at your park you can do all of this stuff on a park bench or at a picnic table!! Just get creative and have fun!!

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Hope you are having a fabulous weekend!

#ourprimallife #parkworkouts #familyworkouts #exercise #fitness

9 Month Old – Stuck Between Milk, Puree and Solid Food – HELP

IMG_7833I have had so much fun the past 9 months growing and discovering life with my 9 month old son! I have two children, a 9 year old daughter and a 9 month old son. I had my daughter fairly young and honestly don’t remember the baby years too well. I worked a ton and it was a completely different experience the first time around. My parents helped out a TON, I always asked them what to do, how to do it, when to do it, etc. I mean who better to ask than your expert parents, right?!? They successfully raised me and my 4 siblings and we were all doing well……must have known what they were doing, right?! Well now that I am a little older and doing the baby years all over again after already raising my daughter for 9 years, I realize it is really just all a guessing game. You parent with the best intentions, an open heart, an open mind and cross your fingers that you are doing what is best for your little ones.

So far I have solely breastfed and homemade all of my son’s baby food. Recently he started to get Cheerios…..I am not going to lie, as much crap as I have eaten in my life growing up, I was afraid to give him something that I didn’t personally make for him. BUT he loves Cheerios, he loves the independence of picking them up and feeding himself, he started drinking water out of a sippy cup….all is good. I decided it was time to give him finger food options other than Cheerios. Instead of only giving puree baby food I thought it was time to give him steamed veggies and fruits in bite sized pieces. I was so excited to give him nutritious food he could pick up and feed himself, I got the go ahead to give egg yolks, cheese, yogurt, etc at his 9 month check up……I was completely ready for our journey to take a turn away from purees and into solids. But it came to a screeching halt when my son refused to eat basically EVERY finger food, other than Cheerios. Eeekkkkkk, it is so frustrating/discouraging. Does anyone else know what I am talking about?

My goal was to reduce the amount of times he was nursing a day from 6 to 4-5 and increase the amount of food he was eating. I was hoping that the foods he could eat as finger foods such as: avocado, egg yolks, cheese, etc would fill him up better than his purees do. But now all I have done trying to transition him is screw up his sleeping schedule. He went from sleeping 10 hours at night to now waking up in the middle of the night to nurse. UH OH! What did I do?!?! Eeekk….can I reverse this? Should I stick it out? I need some advice from you mom and dads out there, please!

Transitions are VERY hard! HELP!!!

#ourprimallife #babyfeeding #homemadebabyfood