The ultimate guide to getting fit and how I lost 30 lbs!

The ultimate guide to getting your butt into shape!

I do crossfit everyday and sometimes add these things onto my workout or do these work outs on no crossfit days:

Below are some of the best workouts I have gotten from friends, Pinterest, or just made up myself! After telling myself I wanted to lose weight I stuck with it and BOOM, success!

This is my most favorite treadmill workout when I’m not running outside. Do this a couple times a week and you will be way in shape!  Then I usually do weights after for 20 or 30 minutes to cool down.

First, start the treadmill in manual mode.  Set it to a normal jogging speed (S). For now, let’s say that’s 6.0 mph. This is your warm-up before the real fun begins.

00:00 – 02:30 Warm-up jogging as usual at S6.0 (or until you feel warmed up).

02:30 – 03:00 After warming up, stand on the side rails. Transition the treadmill to incline (I) 9 (or higher) & S9 (or higher).

03:00 – 03:15 Jump on and sprint as fast as you can for 15 seconds.

03:15 – 04:00 Jump off the belt and back onto the siderails. Breathe.

04:00 – 04:15 Complete your second 2nd 15 second sprint.

04:15 – 05:00 The 2nd break.

05:00 -05:15 The 3rd 15 second sprint.

05:15 – 06:00 3rd break.

06:00 – 06:15 4th 15 second sprint.

06:15 – 07:00 4th break.

07:00 – 07:15 5th 15 second sprint.

07:15 – 08:00 5th break.

08:00 – 08:15 6th 15 second sprint.

08:15 – 10:00 Long break now, good job! You will now repeat the 6x short-term intervals you did before, but now with 20-second sprints and 40 second breaks.

10:00 – 10:20 1st 20 second sprint (still at the same interval and speed you had before, I9 & S9).

10:20 – 11:00 1st 40 second break (still standing on the side rails).

11:00 – 11:20 2nd 20 second sprint.

11:20 – 12:00 2nd break.

12:00 – 12:20 3rd 20 second sprint.

12:20 – 13:00 3rd break.

13:00 – 13:20 4th 20 second sprint 

13:20 – 14:00 4th break.

14:00 – 14:20 5th 20 second sprint.

14:20 – 15:00 5th break.

15:00 – 15:20 6th (and FINAL!) 20 second sprint.

15:20 -17:00 Nice big break, tough part is over!

17:00 – 17:30 30-second long sprint… but you can’t use your arms. Hold the rail in front of you and just pump those legs. 

17:30 – 18:30 Rest on the side rails.

18:30 – 19:00 2nd 30-second sprint (again, no arms).

19:00 – 20:30 Breathe. Transition the treadmill back down to that jogging pace (S6, for example) and then match that with the incline, so I6.0. 

20:30 – 22:30 1st 2-minute jog.   If 2 minutes seems too long at this speed and incline, don’t stop!  Just lower the treadmill to a lower incline until you are able to finish the 2-minute intervals without a break.

22:30 – 23:30 Rest.

23:30 – 25:30 2nd 2-minute jog.

25:30 – 26:30 Rest.

26:30 – 28:30 3rd 2-minute jog.

28:30 – 30:00 Walk it off.  I usually put the treadmill down to a 3.5 speed and 1 incline.

I just print out this sheet and take it with me to the gym so I remember! You will die but it’s worth it!

Ok next is me and my Fiance's favorite- we do it once or twice a week and try to do better each time:

THE "ORIGINAL" 300 WORKOUT

• Pullups - 25 reps
• Barbell Deadlift with 135 lbs. - 50 reps
• Pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers - 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
• Pullups - 25 reps

THE INTERMEDIATE 300 WORKOUT

• Pullups - 25 reps
• Dumbbell Deadlift - 50 reps
• Pushups - 50 reps
• Body-Weight Squat Jumps - 50 reps
• V-Ups - 50 reps
• Dumbbell Push Press - 50 reps
• Pullups - 25 reps

Some of these I didn’t know what it was so just I just googled the moves and it shows you.  Try to do it in under 25 or so minutes.

If you like to drink try this (from my blog again)

http://fitnesslifeforever.blogspot.com/2013/04/skinny-cocktails-that-taste-amazing.html

Don’t drink beer or fruit juice, or sugary bar drinks! Pretty much just drink wine J  These recipes listed here are way healthier options if you like cocktails though.

Here is what the trainers say burn the most fat and you should do at least 3 times a week:

Heavy Dead lifts

Squats (with weight)

Pull ups (I bought a pull up bar and do them every day when I wake up and go to bed)

Shoulder press with the barbell

So pretty much to be in shape they say it’s 30% gym 70% what you eat, so here is pretty much what I eat every single day and no it doesn’t really change haha:

Breakfast:  Instant low sugar brown sugar instant oatmeal:  Mix in a spoon full of vanilla greek yogurt (awesome protein) and half banana and other fruit and also chia seeds (these help you lose weight really well)  google them haha,

This whole meal is only 200 calories or so.  If I don’t do this I eat 2 eggs with veggies.  Don’t eat cereal or anything sugary.

Morning snack:  100 calorie granola bar, an apple, or almonds (usually with more coffee)

Lunch:  Turkey sandwich on 100 calorie flat bread with 30 calorie laughing cow cheese.  Usually a side salad or an apple.  I also sometimes have a black bean salad and use salsa as dressing to avoid calories.  When I have time to cook I usually make a big batch of Quinoa and eat it as leftovers all week at work.

Snack: Carrots or granola bar- also vitamin energy drinks because I go to the gym at 5 usually.  I drink ZipFizz or XTend or a 5 hour energy.

Dinner:  Grilled chicken with grilled carrot fries, spaghetti squash, or quinoa lettuce wraps.  I don’t really eat too many carbs at dinner or they will sit in your stomach all night.

Night Snack: Sugar free pudding or 100 calorie popcorn bags.  I also like the 25 calorie hot chocolate.

So pretty much don’t drink soda or anything really besides water and crystal light and coffee.  Your whole day should be around 1400 calories. 

Just go the gym once or twice a day.  I usually do cardio in the morning and do my crossfit class or another gym day after work from 5 to 6.

Enjoy!!!

Squash Pizza Bake, no carbs and low calorie!

First of all I want to say thanks to everyone who has taken a look at my blog or re-posted it on Pinterest!  I would love to keep having people involved so please comment or reach out to me with any questions, suggestions, or comments if you tried this meal!

This is a great recipe that you can make for dinner or bring to a party.  Tastes just like a pizza but without the grease and carbs!  All and all, it's a pretty low calorie meal!  Here is what you need to make your very own Zucchini Yellow Squash Pizza Bake:

• 2 large zucchinis
• 2 large yellow squash 
• 1/2 chopped onion 
• 2 cloves minced garlic 
• Fresh basil (or basil paste) to taste 
• Fresh or canned diced tomatoes
• 1 cup low sugar pasta sauce
• 1 cup low fat mozzarella cheese  
• 1/4 Tbsp Italian seasoning 
• Salt and Pepper to taste 

1. Preheat the oven to 400 degrees.
2. Cut the squashes into half moon shaped pieces and place into a large baking pan. 
3. Mix in all other ingredients and seasonings.
4. Top with the cheese.

Bake for 25-30 minutes until the squash is tender.  You can also add more cheese on top and bake for a few more minutes.

Take out of the oven and enjoy the great taste of weight loss Squash Pizza!

Buffalo Chicken Blue Cheese Cauliflower

Want the great taste of hot wings without the calories?  Try this recipe for amazing Buffalo Chicken Cauliflower with melted blue cheese on top!  I configured this recipe so there is no oil, butter, or flour yet still tastes sooo good!  Here is what you will need:

• A head cauliflower 
• 1/4 cup hot buffalo wing sauce 
• Blue cheese crumbles 
• Salt and Pepper to taste 

1. Pre heat the over to 415 degrees F
2. Cut the cauliflower head into small pieces and spread into a baking pan. 
3. Cover the cauliflower in hot wing sauce and salt and pepper to taste 
4. Bake for 30 minutes.
5. Take the pan out and sprinkle the blue cheese crumbles over the top
6. Return to over and cook until the cheese is melted and the cauliflower is cooked through (about 10 more minutes). 

 Serve and enjoy this low calorie dinner!  Great to bring to parties too!

Skinny Cocktails that taste amazing!

I struggle most weekends when all of our friends gather and want to throw together some cocktails before we go out.  Yes we all know that alcohol isn't the best and that is has calories but sometimes after a long week you just need a drink!  But hey it could be worse!  The cocktails I'm about to share with you have under 200 calories each.  Not bad compared to some!  Here is a quick list of the worlds most unhealthy cocktails:

The Pina Colada:  
625 calories
75 g sugars

Margarita:
740 calories (large)

Mudslide:
820 calories
27.2 grams of fat.

The Long Island Iced Tea:
780 calories (3 shot drink) plus all that added sugar!

Do we feel better now about having a cocktail under 200 calories? I sure do!  Before we start here are some simple tricks that will keep you skinny while you drink:

Use club soda (nice carbonation flavor with no sugar)
Use fresh juices such as lemon and lime for flavor

And my favorite one.... use MIO for flavor!  Never heard of it?  Google it!

Mio has saved my life. And it's calorie free!  It only takes a few drops to give any drink extreme flavor.  My favorite kinds are:

Blue raspberry
Grape
Lemonade
Strawberry Lime
Kiwi Strawberry

To make a low calorie cocktail you simply need a lemon or lime flavor, club soda or regular water, Mio of your choice, and liquor of your choice.

Here are a few of my favorite recipes!

Whiskey Lemonade:
1/2 cup water
3 squeezes lemonade Mio
1 1/2 shot whiskey
Fresh lemon juice





Sparkling Strawberry Lime Vodka:
1/2 cup sparkling water
3 squeezes Strawberry lime Mio
1 1/2 shot vodka
Fresh lime juice
Mint leaves to top



Sparkling Blue Magic Cocktail:
1/2 cup sparkling water
3 squeezes Blue Mio
1 shot UV Blue vodka
1/2 shot raspberry vodka
Lemon or lime for flavor


All of these cocktails have less than 200 calories!  What's even better is if you blend them. So good for summer time! So pretty much you can have all 3 of these cocktails for the price of 1 pina colada!  Remember that next time and enjoy!

100 calorie banana icecream- great dessert choice!

I don't know what it is about bananas but somehow when you freeze them and then blend them...it makes ice cream!  I kid you not it's like magic!  Anyways, I've been trying to find a healthy dessert because I always crave something sweet before bed.  Luckily, this recipe has only 100 calories and let's be honest, it's made of bananas- hello potassium and other vitamins!  Here is what you will need for 1 serving:

• 1 Frozen banana 
• 1 tablespoon Almond Milk
• 1 teaspoon vanilla 
• 3 blackberries or any other fruit (optional)

So I have made this 2 different ways.  One is in my magic bullet blender and the other was in my food processor.  Now please don't be like me and not screw the lid on tight enough and have my banana ice cream explode in my face. 

Either way you decide to do it, blend it under it is a thick creamy consistency.  Now you're done!  You can also top with nuts and other fresh fruit for more flavor as well!  After finding this recipe I literally have bags of frozen banana in my freezer so I can make this every night!  I finally get to go to bed feeling guilt free after eating a bowl of ice cream!

Low Calorie Egg Breakfast Muffins

I have been trying to start my day with some more protein but still keep it low calorie.  I think this is one of my favorite new breakfast items!  I make 6 egg muffins and then store them in the fridge for a quick breakfast for the rest of the week.  Each egg muffin contains only 100 or so calories!  Here is what you will need for 6 egg muffins:

• 6 eggs
• 1 green bell pepper 
• 1 cup red or green salsa
• 1 large tomato 
• 1/4 cup onion 
• salt and pepper to taste 

Preheat the oven to 350 degrees.  Mix all of the ingredients in a bowl and evenly poor the mixture into the muffin pan.  Place in the oven and cook 15-20 minutes or until the egg is cooked through.

I usually store them in a zip-lock bag in the fridge and eat them all week!  Just heat them back up in the microwave for 1 minute.  Enjoy!

Breakfast Egg Sandwich- below 300 calories!

Though oatmeal is my absolute favorite breakfast food (reference all of the oatmeal recipes I have posted already in my blog), I will make this egg sandwich some mornings as well!  I love this recipe because it has very few calories and is filled with healthy ingredients.  We have all been to McDonald's and seen their breakfast egg sandwiches....Yikes....

Their sausage egg and cheese McGriddle has 550 calories.  Please don't eat that.

Here is what you will need to make this breakfast egg sandwich:

• 1 whole wheat sandwich thin (only 100 calories, yay!)
• 1 block skinny laughing cow cheese (I use the herb or blue cheese)
• 1 large egg
• 1/4 avocado
• salt and pepper to taste

Heat up a skillet and spray with Pam or any other non stick.  Don't use oil, it's just putting calories into your meal plus you really don't need it for this recipe.

Once the skillet is hot, crack an egg onto the pan and just let it cook until it's done all the way through.  You can break the yolk as you cook it or leave it as is.  You can even scramble it!

Spread the avocado and laughing cow cheese onto the bread.  If you like your bread warm and I usually toast it before hand or just let it sit and brown on the skillet.  Add salt and pepper to the egg patty and place between the 2 pieces of bread. Enjoy your healthy breakfast!  If you want you can add onions, green peppers, or chili for more flavor!