PREP

Benjamin Franklin said this: "By failing to prepare, you are preparing to fail." 

I love this quote. While this can be applicable to many areas of life, I want to focus on meal prepping tonight.  I spent about 3 hours this afternoon prepping food for each meal for us for the week.  It is a lot of work but we are consistently healthy for the week when we take the time to pick which recipes we want, grocery shop, cook them all and even separate them into containers with proper portion sizes.  I love to cook and I especially love to cook healthy meals.  If you don't love to cook, it doesn't have to be complicated.  Make meals simple or find someone local that does the job for you!

My favorite site to find new recipes on is againstallgrain.com.  Danielle Walker not only has an incredible life story, but her recipes are outstanding! I own her cookbooks and have yet to find one I don't like.

Here is my challenge for you this week: create a meal plan by friday evening so that you can shop and cook on either Saturday or Sunday and see how much better you feel the following week when you don't have to stress about what to make or finding healthy options out at restaurants or gas stations or after the kids games.  If you are prepared, you will succeed!

Happy Memorial Day and thank you to those who fought and continue to fight for our country to protect us and our freedoms.

SNOOGLE!

Hello all! It has been far too long!  I am in the process of reorganizing my life, goals and priorities so I am hoping that means my blog posts increase in frequency :)

Tonight, I am simply here to share a product with you that has significantly improved my sleep comfort, low back pain and shoulder impingement...the SNOOGLE!



No, I am not pregnant. The snoogle has replaced the 4 pillows I tried to manipulate into the perfect spots to support my uncomfortable body while I slept. My shoulders woke me up regularly throughout the night and now I can sleep through and be super cuddly with it...I just have to give up some cuddle time with my hubby but I am happier when I am pain free and a happy wife means a happy life right?

Check out how to get the best hip, back, neck and tummy support while you sleep here:  http://leachco.com/snoogle.html

I got the picture and my own snoogle off of amazon.com :)

Sleep tight!

CAN YOU KEEP UP?

Happy Hump Day!

I gave this challenge workout to many of my clients a couple of weeks ago.  Goal is to finish in less than an hour (without compromising form of course)!

50 Jumping Jacks
50 Crunches
50 Squats
50 Bicycle Crunches (per side)
45 Mountain Climbers (per side)
45 Calf Raises on stair
45 Single Leg Deadlift (light weight or none; per side)
45 JJacks
40 Side Lying Leg Raises or Hip Abductions if you have a band
40 Bicycle Crunches
40 Squats
40 Low Ab Raises
35 Mtn Climbers
35 Single Leg Deadlift
35 Calf Raises
35 Bicycle Crunches
30 Side Crunches or Hip Drops if you have a TRX
30 Squats
30 Tricep Extensions or Dips if you don't have weight
30 Bicep Curls
25 Squat Jumps
25 JJacks
25 Mtn Climbers
25 Full Sit Ups
20 Bent Over Row or TRX Row
20 Tricep Extensions
20 Bi Curls
20 Side Crunches or Hip Drops
15 Squat Jumps
15 Push Ups
15 Burpees
15 Full Sit Ups
10 Rows
10 Tri
10 Bi
10 Side Crunches or Hip Drops
5 Squat Jumps
5 Push Ups
5 Burpees
5 Full Sit Ups

GOOD LUCK!!

WHY WE GET FATTER WITH BAD CARBS

STEPS:
1- You think about a meal containing carbs
2- You begin secreting insulin
3- Insulin tells your body to store fatty acids and keeps you from burning it as energy
4- You get hungry
5- You start eating
6- You secrete more insulin
7- Digested carbohydrates enter your bloodstream as glucose
8- Your blood sugar rises
9- You secrete more insulin
10- Fat from your meals stays in your fat cells as triglycerides
11- Fat cells get fatter
12- YOU get fatter

Insulin is the primary regulator of fat metabolism.  It is also the regulator of the "bouncer" of the fat cell if you will.  If insulin is high, the bouncer allows more fats into the fat cells to be stored.  If insulin is low, the bouncer denies the fat cells and it is used as fuel and energy instead (IDEAL)!

Note: I do not recommend not eating any carbs, BUT I do recommend focusing on good carbs and cutting out bad carbs.

EXCUSES, EXCUSES

Excuses are like assholes, everybody has them and they all stink.  As a trainer, I cannot tell you how many excuses I hear and how many people think their excuse is better than someone else's.  An excuse is an excuse...period.  Today's goal is to make a vow to yourself to get rid of the excuses.  

Here are a list of excuses often used and some solutions to help you move on from that excuse:

1.  I don't have time. Make activity a priority by adding it in to other things that are important to you.  If you aren't willing to give up The Bachelor or any other terrible tv show (I mean, I watch it because let's be honest, Juan Pablo is hot) then put a treadmill, bike, jump rope any activity in front of the tv while you are watching.  You can also split your activity up into 3-15 minute bouts!  I find it miraculous that we can always sneak in a trip to the mall, a happy hour or a concert but not a workout.

2. I am too tired.  Move anyway! Physical activity boosts energy.  The hardest part about workout out is starting to move or getting to the gym.  Once you're up and doing it, it feels great!  Pack a gym bag and go on your way to work or on your way home from work.  

3. It hurts.  Find something that doesn't hurt.  If knees hurt from running or walking, choose a bike.  If a bike hurts, you can almost always get into a pool with no pain. No matter what your ailment is, there is a solution and if you can't think of it, seek a health professional who has one for you!

4. I don't have a place to do it or don't have equipment.  False, you can walk anywhere...park, mall, house, etc.  If you don't have a gym membership or equipment, get creative!  My dad used to do "Aubree ups" where he would chest press my whole body when I was younger.  Parks have benches you can do push ups, tricep dips, step ups, calf raises, etc.  Just think about how you can move more throughout the day!

5. It's too hot, cold, snowy, humid, rainy, something...anything that is excuse-worthy.  Go inside.  Get a piece of equipment for in front of your tv, join a gym, climb stairs in your apartment or work building, try a workout dvd or on-demand exercise.

6. I hate exercise. Change your attitude.  What do you like about it?  How does it make you feel when you are done?  What results will come from it?  If you believe it will feel good, it will! Find any activity that you enjoy.  Turn on some tunes and dance!  

Here is a chart with some more excuses and solutions:

Now, after my list and this chart, if you still have some excuse and can't seem to find the solution, please contact me and I will help you out!  

Once reaching your goals is more important than your excuses, you will find a way and you will succeed!

Have a wonderful and safe weekend :)

CAN'T MEANS WON'T

Happy new year!  I am sorry it has been so long since I have been on.  LOTS of things going on.

I have a rule with my clients that if they say they "can't" do something, they have to do 10 burpees at that moment.  I don't like that word.  My mom always used to say "can't means won't".  Where she got that from, I have no clue, but I love it.  I recently created a group that is not drinking and eating clean for January and I have a couple of people who said "I can't eat that well or I can't go the whole month without drinking"...no, you can, it just means that you won't.  You have already defeated yourself at that point.

More than anything else, being healthy is a mental game.  If you tell yourself you can't do something, you aren't going to do it. Period.

I am going to make this entry short and sweet with a challenge. I challenge you to remove that word from your vocabulary AT LEAST for a month and try to do something you told yourself you couldn't in the past.  It feels amazing to get rid of negative self-talk and to reach your potential.

Have an amazing and positive 2014!

CHOOSE TO BE HEALTHY

At church today, our pastor was talking about how some people get confused when God calls some people but not others.  The people who don't hear God don't understand why others do and they don't.  Pastor Michael says that those of us who don't hear Him, simply aren't listening or making the correct decisions to be closer to Him.  Sometimes we make choices and claim it's God's will that we do something but then when things don't go as planned, once again, we are confused.  Why would God set us up for failure?  The point of today was to learn that we have a choice.  Always.  Whether it is what job to take, who to marry, what car to get, etc. and it is our job to look at the options and choose which one will help us live a more Godly life.  Just because one job gives you more financial stability, doesn't mean it's going to bring you closer to God.  Once you start making those good decisions and take some time to listen, you will hear Him.  You make the decision to walk with Him instead of away from Him.

I couldn't help but relate this to health. We have a choice.  Always.  Should I exercise?  Should I eat the whole tub of ice cream?  Do I need to have 3 glasses of wine? What if I just have one candy bar?  Should I keep those in my life who lower my confidence?  Should I continue to surround myself with people who have zero aspiration of living life to the fullest? Those things all provide us with instant gratification and we feel good about it for a brief moment, but the better decisions you make, the more you LISTEN to those trying to help you, the healthier and happier you will be!

The main point of this is in all aspects of life, WE HAVE A CHOICE.  ALWAYS.  If you keep making the wrong ones, you have no right to be upset about your currently unhappy situation.

I challenge you for this next week to really think about the decisions you're making.  For one week, choose the option that will guide you to the best you that you can be.  If you make all of those choices and don't feel awesome at the end of the week, leave your email on the comments and we can chat!

GET IN MY BELLY!!!

For those of you who know me, you know I LOVE, LOVE, LOVE peanut butter and chocolate.  If I could taste any combination of any food at any time, that would be it.  I have eaten Reese's my whole life, even melted them on top of tortilla chips with a perfection to avoid burning the peanut butter or the chocolate because that would be awful.  I have created my own peanut butter and chocolate dip.  I have the most difficult time turning this down and now I crave it but want to find healthier options.  SO, I have done some research and have come across a fantastic recipe:

Peanut Butter and Zucchini Brownies

1 cup CRUNCHY organic peanut butter
1.5 cups zucchini (1 small zucchini thinly sliced and diced, I used a carrot peeler and then diced that up)
1/3 cup honey
1 egg
1 tsp vanilla
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1.5 cups chocolate chips (I use Enjoy Life brand)

Preheat oven to 350
Combine all ingredients and mix together with beaters
Pour into greased 8x8 baking pan
Bake for about 40-45 min

I know that it sounds insane to put zucchini into brownies and there is no flour or any gluten, but these are delicious!

TESTIMONIAL

I received this testimonial from one of my clients a couple of weeks ago:


"Two and a half years ago I was diagnosed with stage 3 breast cancer after numerous surgeries and medications my body was weak and overweight. After working with Aubree for 5 months I have lost 30 pounds and feel stronger than I ever did before. It all requires a big commitment but she has been there with me every step of the way to get this amazing body that I have now. I never thought I could feel this good! I can't say enough about her and her commitment to my goals and my health."

This woman is so inspiring to me.  She kicks her own ass every single day, not only to look good, but to stay alive for her family.  She is a bad ass and she inspires me more than she knows.  She is a great example of someone who makes no excuses and has made a complete lifestyle change.

I am here to help and if any of you need that, please contact me.  I want to help you be the best person you can be and help you to feel the best you have ever felt!

HAPPY MONDAY :)

Healthy Breakfast Pancakes

I made delicious pancakes this morning with no flour!  Here is the easy recipe:

2 C Coconut milk (or almond milk unsweetened)
2 C Oats
1/2 C Applesauce (unsweetened)
1 T baking powder
1/2 t salt
2 egg yolks
2 egg whites (save on the side)
Blueberries (optional)

Mix all but egg whites together
Fold in whisked egg whites

Enjoy!!

Start planning your May goals today!  I can't believe how fast it has come up on us.

HEADACHES

I am currently reading "Eat to Live" by Dr. Joel Fuhrman and I came across a very interesting section regarding headaches.  We always try to use drugs to relieve them which in turn, cause more headaches as the toxins from those drugs begin to flush out of our nervous systems.  

Here are 15 common triggers he listed:

Sweets
Fermented Foods
Pizza
Monosodium glutamate
Yeast
Dairy and Cheese
Chocolate
Smoked Meats
Nuts
Hydrolyzed Protein
Salted or pickled foods
Vinegar
Alcohol
Food Additives
Baked Goods

He treated migraines and severe headaches from a nutritional approach and that has shown that 90-95% of the patients were able to remain headache-free after the first three-month period.

Phase One Anti-Headache Diet-to be followed strictly for two weeks:

Breakfast:
Melon, apple or pear
Oatmeal and water, no sweetener
Yeast-free whole grain bread

Lunch:
Large green salad, with one teaspoon olive oil
One starchy grain or vegetable-corn, sweet potato, brown rice
Grapes, apple or pear

Dinner:
Large green salad with tomatoes, with one teaspoon olive oil
One steamed green vegetable-string beans, asparagus, artichokes, broccoli, zucchini
One starchy vegetable or grain-butternut or acorn squash, potato, millet, whole wheat pasta
Tomato Sauce (unsalted) permitted

After two weeks if you are headache free, you can add in other fruits and begin to add beans to the second phase.  Still avoid nuts for the first few weeks.

Hope you headache sufferers find some relief in this plan!

H2O Fo Sho!

WATER!!!  

You all know that you should drink about 96 oz of water a day...but why?

As we closer to hotter temperatures and more exercise, we need to be sure we are hyrdrating.  Our bodies are made up of 60% water.  We can survive quite some time without other nutrients or foods, but we can only survive a few days without water.  Here is why this one thing is so important:

1. Improves endorcrine gland function-our endocrine system is responsible for adjusting hormone levels to keep us functioning normally.

2. Fluid retention is alleviated.

3. Liver functions improve, increasing the percentage of fat we use for energy!

4. Appetite is significantly decreased.

5. Metabolic functions improve.

6. Nutrients are distributed throughout the body.

7. Body-temperature regulation improves.

8. Blood volume, the total amount of blood in the body, is maintained.

This being said, our bodies CANNOT adapt to dehydration because it impairs every physiological function.

Water and Exercise:

*Consume 16 oz 2 hours before exercise.  Add an additional 8-16 oz if exercising in warm weather.
*Drink 20-40 oz of fluid for every hour of exercise
*Try to drink colder fluids for more rapid gastric emptying
*If exercise is longer than 60 minutes, use a sports drink to replace fluid and glycogen stores (energy)
*If less than 60 minutes, water is experts' choice for fluid replacement
*Goal is to replace sweat and urine losses
*Drink 20 oz of fluid for every pound of body weight lost after exercise

If you are on a fat loss plan, drink an additional 8 oz of water for every 25 lbs carried above ideal weight.

I tell my clients to aim for 3 Nalgene bottles a day.  Drink water right when you wake up and make sure to have a bottle with you at all times.  If you start craving something naughty, drink some water and pop in a piece of gum or have a piece of fruit.

BE AMAZING!

I wanted to share this inspirational quote from church this morning:

"Our deepest fear is not that we are inadequate.  Our deepest fear is that we are powerful beyond measure.  It is our light, not our darkness that most frightens us.  We ask ourselves, Who am I to be brilliant, gorgeous, talented and fabulous?  Actually, who are you not to be?  You are a child of God.  Your playing small does not serve the world.  There is nothing enlightened about shrinking so that other people will not feel insecure around you.  We are all meant to shine, as children do.  We were born to make manifest the glory of God that is within us.  It is not just in some of us; it is in everyone and as we let our own light shine, we unconsciously give others permission to do the same.  As we are liberated from our own fear, our presence automatically liberates others"-Marianne Williamson

I believe this quote applies to each and every one of us.  I don't believe we are all reaching our full potential or being the amazing people we are supposed to be.  I challenge you to really let this sink in and take a look at your life outside of the crazy every day things and ask yourself how you can be great.  Stop living in fear of what other people think or in fear of rejection...just be you...be amazing.  You will be so much happier and your light will bring out the light in others :)

CHANNEL 7 NEWS APPEARANCE :)

HAPPY 2013!

I hope you are all ready for a brand new beginning!  I was recently featured on Channel 7 news regarding tips to be successful with your fitness goals and the card workout.  Check it out:

http://www.youtube.com/watch?v=cJYMJEa7_J0

Fight the Feast: 11 Tips to Fighting the Holiday Bulge

1. Start strong: eat a healthy breakfast. If you don't, you will tend to overeat the rest of the day.

2. Curb your appetite.  Drink a glass of water before every meal.  It will help you to fill up faster and eat less.

3. Slow down.  Eat slower and taste your food! Give your mind time to send the message to you that you are satisfied.

4. Stay active.  Exercise.  Move more and eat less. You know it works!  Eating and exercise go hand in hand.

5.Keep your food diary.  Tracking your diet will help to point out your weaknesses.  You will then be able to focus on limiting your intake of certain foods and spot when you missed a meal, etc.  What you measure you can manage.

6.  Pick healthier foods at least 80% of the time. Eat more vegetables and fruit and other healthy choices such as whole-grains, beans and nuts.

7.  Don't go anywhere hungry.  Try to arrive at any holiday parties having already eaten something healthy.  That way you won't be too prone to indulging in high-calorie party foods.

8. Portion control.  Pay attention to how much you put on your plate.  Use smaller plates.  Moderation is one of the most important elements in weight control.

9. Water over alcohol.  Drinking water in place of alcohol will keep you hydrated and keep your energy level high.  It will also help to avoid tacking on unnecessary calories.

10. Don't eat things if you don't like them.  If you put it on your plate and it doesn't taste as good as you thought, DON'T EAT IT!  Why take in the extra calories on something that doesn't even satisfy you?

11. Bring something you like.  When attending a party, bring a healthier dish that you enjoy and eat it! This is a good way to eat less tempting foods.

Turkey Chili

Here is a delicious turkey chili recipe that I love to make.  You can freeze it if need be, or put into 1 C containers for grab and go lunches during the cold winter months!

Aubree's Turkey Chili

3# Extra lean ground turkey (99%)
1# Mushrooms
3 (15 oz) Low sodium black beans
5 zucchinis (chopped up into 1/4 in. pieces)
4 C Salsa
5 Cloves garlic
garlic powder
chili powder

Cook turkey in pan.  Sautee mushrooms and zucchini.  Combine all ingredients and simmer for 20 minutes.  AND DONE!

ENJOY!!

Pumpkin Protein Pancakes!

Two entries ago I posted I told you all about pumpkin.  My good friend Nadia gave me this recipe for a healthy and filling pumpkin pancake:

6 egg whites (or 1 C)

1/3 C Pure pumpkin

1/2 C Oatmeal (sugar free maple brown sugar is good or just regular oatmeal :)

1 Tbl Vanilla extract

1 tsp Pumpkin pie spice

Throw it all together in a blender and mix.  Use 3/4 C per pancake.  1 pancake should be sufficient for a small meal or snack as they are about 280 calories.

ENJOY!!!

FACTS ON FLAX

Fiber: Just two tablespoons of flaxseed provides 4 g of fiber...almost 1/5 of our recommended daily fiber intake! Studies suggest that when flaxseed is added to  the diet, harmful LDL cholesterol drops, while good LDL cholesterol remains put.  Fiber also improves our regularity ;)

Lignans: These are natural antioxidants that flaxseed contains high levels of.  The lignans in flaxseed can bind to circulating that might promote unchecked cell growth.  In two tablespoons of flaxseed you get as many lignans as eating 30 CUPS of broccoli.  

Alpha-linolenic acid: Flaxseed is a mega-source for this Omega-3. The oil in flaxseed is approximately 50% alpha-linolenic acid, most oils such as canola or walnut are only 10%.  One serving of flaxseed contains 2400 mg of omega-3.

eXcellent choice: Many doctors and nutritionists recommend adding flaxseed to your diet.  You can eat the natural untreated seeds whole, ground into meal or sprouted!  Great to add to granola, smoothies or breads.

Hey Pumpkin ;)

It's here!  Fall. The start of warm and heavy comfort foods, pumpkin-filled desserts, drinks and pastries.  Stay lean through this season with these pumpkin pointers:

1.  Choose the smaller pumpkins for cooking.  Before adding to soups, breads, purees, pies or smoothies, steam or roast them.  As for the small decorative ones, try to cut off the top, scoop out the seeds and stuff with a savory protein filling (i.e. spiced ground turkey).

2. Roast the nutrient-rich seeds and use to top a salad or munch on as their own healthy snack!

3. Pumpkin helps with blood sugar control

4. 1/2 C of pumpkin provides 3 g of filling fiber...13% of your daily value!

5. The healthy fats in pumpkin seeds ward off cravings and keep your metabolism rolling

6. You can veganize a recipe when baking by swapping one egg for 1/4 C. of pumpkin

CRUSTLESS PUMPKIN PIE
Ready in 30 minutes and makes 8 servings

15-oz can pumpkin puree
8 oz unsweetened vanilla almond milk
2 tsp ground cinnamon
1 tsp pure vanilla extract
3 Tbsp pure maple syrup
1 tsp virgin coconut oil
Zest of 1 orange
2 eggs, whisked
2 tsp cornstarch

Preheat oven to 425 degrees.  Prepare a 9"x13" glass baking dish by placing a kitchen towel on the bottom.  Place 8 small ramekins (about 1/2 C size) on the towel.  Fill a kettle with water and bring to a boil.

Place all ingredients in a large bowl and whisk until smooth.  Fill each ramekin with 1/2 C of the pumpkin mixture.  Place the baking pan in the oven.  Bring the boiling water over to the oven and fill up the baking dish with the water so that it rises about halfway up the ramekins ( a water bath).

Bake for 25-30 minutes.  Remove and let cool for 10 minutes before serving.

Nutrients per serving:
Calories: 72, Total Fats: 2 g, Cholesterol: 53 mg, Sodium: 56 mg, Total Carbs: 13g, Protein: 3 g, Iron: 0.5 mg.

The Card Workout

Almost all of my clients travel with work and more often than I would like. Unfortunately, I can't go with them.  So what can you do when you have minimal equipment yet need to stay on top of your workouts?  One of my FAVORITES is the Card Workout.  Here is how you do it:

Choose one exercise per suit.  Take a deck of cards and flip one at a time and do the amount of reps as the number on the card of the exercise that suit is assigned to.

For example:

Clubs: Sit ups
Spades: Burpees
Hearts: Push Ups
Diamonds: Lunges

So, if you draw the 7 of hearts, you would do 7 push ups and then immediately flip the next card and perform that exercise.  Go through the ENTIRE deck before you are done!  An ace is a minute break...OR you could really challenge yourself and make an ace 14 reps.

If you do the minute breaks, you get 90 REPS of each exercise.  Without the minute breaks, it is 104 REPS!!!!  Best part about it?  It only takes about 20 minutes or so.  It's an efficient calorie scorcher.

No more excuses on vacation or while you are traveling for work!

Still want more? Choose 2 exercises per suit.