Drop It Like A Squat

Snack isn't always a bad idea; as long as it is healthy! Snacking helps to curb your hunger, so when you are ready for a meal you don't inhale it as soon as you sit down. I wanted to make sure I included the top 10 best snack ideas for you to eat! EAT HEALTHY WITH THE FOLLOWING 1. Almonds almonds deliver filling fiber, protein and healthy fats.  2. Grapefruit Grapefruit’s "diet food" rep might be justified: one study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months.  3. Chickpeas Keep chickpeas in the pantry. They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein—perfect when you’re watching your weight. Try roasting them for a crunchy snack that packs up easily. 4. Grapes Toss grapes in the freezer for an easy snack. Because they’re sweet and you savor them individually and slowly, you’ll get a lot of satisfaction for jus...

I wanted to share this video of Rebecca Louise because I think she deserved a SHOUT OUT!!! She has some amazing workout videos and everyone should subscribe to her channel. She has a fitness app that also goes over different meals and healthy snacks as well as workouts. I think every girl needs a good arm workout and the best part is... you don't need weights with this one! This is an easy workout to do anywhere you are whether that be outside, on vacation, or at home. Go ahead and let me know how you did with this workout in the comments! 

The Many Benefits of Strength Training for Women Walk into any gym and you will see hordes of women running on treadmills and sweating away on the elliptical machines. Where will you not see them? Around the weight racks. Most women shudder at the thought of lifting weights, and for good reason. For years we have been bombarded by the myth that women will bulk up and take on a manly physique if she lifts weights. However, nothing could be further from the truth. Women should lift weights, and should lift them often. Read below to learn about the many benefits women can reap from strength training. Burn More Calories Depending on your body weight, you can burn up to 500 calories per hour during an intense weightlifting session. This not only helps to burn fat immediately, but also builds muscle that will help your body burn calories continuously. Studies have shown the muscle burns more calories when the body is at rest than fat. By building more lean muscle, ...

This is an awesome all week workout! I know when I get super busy that coming up with a workout to do that day is the last thing I want to do. This is an easy way to make sure you are still getting in a quick workout every day of the week! Working out is something that will help you stay healthy. I find it very important that to have a healthy life it has to include discipline as well. I know working out isn't everyone's favorite thing to do, but it can help you strive to be the best you can be. Find something that motivates you and stick to a schedule! You will soon find that working out can be a fun thing to do! It will start making you feel better and give you more energy throughout the day.  I BELIEVE IN YOU. NOW IT'S TIME FOR YOU TO BELIEVE IN YOURSELF.

Today is ARM DAY! - I wanted to make sure I had an arm focused workout for you guys but also include one ab and leg exercise. This workout is simple and fast. You do need weights for this workout so if you don't have them at home maybe go to the gym for this one. Side Shuffles - 3x side shuffles doing 10 steps to each side - Really make sure you aregoing slow and feeling the resistance/ challenge - To make it harder you can add a slight squat while you do the side shuffle TRX Bands - 3 x 12 ( do this 12 reps 3 times) - This excerise you will need to go to the gym for the bands - You want to be at a slight angle and pull yourself up in a "Y" formation - Really focus on using your upper body to pull up and do it slow Lat Pull downs - 3 x 12 ( do this 12 reps 3 times) - Keep your chest tall/bring your chest to the bar - Keep your elbows pointed straight down - Squeeze your lats/think of pulling from your armpits - Lower to your chin or just below - Gr...

  Here is a quick leg workout! Push yourself as hard as you can and get as many reps as you can within those 45 second rounds! WORK YOUR LEGS AS HARD AS YOU CAN! Squats- 45 seconds as many times as you can Side lunges- 45 seconds as many times as you can Frog Jumps- 45 seconds as many times as you can High Knees- 45 seconds as many times as you can Sumo Squats- 45 seconds as many times as you can Square Jumps- 45 seconds as many times as you can Wide Mountain Climbers- 45 seconds as many times as you can Do all this for a total of 5-6 minutes. Then take a 2 minutes water break Then do it again! (4x times total)

This article really talks about how these 8 bedtimes snack aren't that bad as you may think. I know growing up my mom always told me that is wasn't good to eat past 7pm. Well if you were ever told that and were afraid you would gain weight if you did.... Here is your solution! https://www.womenshealthmag.com/weight-loss/healthy-bedtime-snacks An Apple with a Spoonful of Peanut Butter (MY FAVORITE) Apples have lots of fiber and a satisfying crunch. "The protein in the peanut or almond butter also fills you up without feeling heavy in your stomach," says Brill. String Cheese Sure, it's processed, but hear us out: One serving of this snack contains filling protein and fat, so you feel satiated—and it only packs about 80 calories. Cheese also packs the amino acid tryptophan, which may help make you drowsy, says Brill. A Bowl of Cereal Put down the Count Chocula—all that sugar might leave you too wired to sleep (and al...

This is a super fun way to choose your workout! This is an easy way to make up a quick workout fun to do with friends. You can make it harder, longer by doing your last name as well or doing it with a group of friends with their names as well. For Example: K - 40 crunches E - 60 second wall sit L - 12 burpees L - 12 burpees I - 60 second plank E - 60 wall sit REEAADDDDYYY SEEETTT YOUR TURN!!!!

Get More Fiber You don’t have to eat a bag of Grandma’s prunes. Leafy greens, whole grains, nuts, and beans are all good for keeping away the fat that stays deep in your belly. That’s called visceral fat, and it’s the most dangerous kind because it can wrap around major organs, including your liver, pancreas, and kidneys. Be Choosy About Fat You can still have some! But limit the “saturated” kind that’s in animal foods, coconut and palm oils, and full-fat dairy. Keep the portions of those foods smaller than you might normally do, for instance. And check nutrition labels to  see how many calories and how much fat is in a serving. Look for fats that are better for you, too, like those from plant foods or fish such as salmon, tuna, and mackerel that are rich in omega-3s.  Stop Trying to Outrun It Still trying to “burn off” that belly fat by pounding the pavement for hour upon hour? Research shows that a few quick bursts of high-intensity exercise -- such as a 3...

Here is a good resource on Youtube that provides quality workout videos. 10 Minute Abs Workout - Fitness Blender Abs and Obliques Routine Whenever you do any ab exercises make sure you are holding your abs in tight and keeping them flexed the whole time. Doing this will help keep your abs flat rather then getting bulky abs.  Try this workout in the video: 10 exercises 50 seconds each 10 seconds breaks Pulse Crunches Bicycle Crunches MT Top Abs Toe Taps Alternating Jackknives  Reverse Crunches (V-ups) Oblique Crunches (both sides) Reclined Punches (you can add hand-held weights to make more challenging)  Toe Touch Crunches Once you finish this video make sure you do this yoga ab stretch to stretch out those abs you just worked really hard. This exercise will help stretch your abdominals so that you can have a longer torso. 

RAISE YOUR HAND IF YOU'RE A BUSY MOM??! I wanted to share my friends blog. I trust her so much and she knows her stuff! This is a shout out blog and want you guys to go follow her as well! She helps teach you how to do workouts from a new moms perspective and is amazing! Here is one of her workouts: Check out her Instagram Page 100 air squats AS FAST AS POSSIBLE  then 5 rounds of “the towel” 👊🏼 20 Side plank leg slides (10 each side) 20 plank arm pushes (10 each side) 20 plank leg slides (10 each side) 10 plank to knees to pike 20 squat leg slides (10 each side) 10 Leg in & outs These movements should not be done for speed but rather for muscle development. Try to rest as little as possible but keep the movements controlled and with good form. — Movement standards and modifications: AIR SQUATS: chest up, knees out, make sure knees do not go over toes at bottom of squat, open hips all the way at the top. SIDE PLANK LEG SLIDES: core tight, straight lin...

This video is a quick on the go workout. It focuses on shedding that fat and getting your heart rate up. This workout video has modifications for beginners and people that need other variations of a workout maybe due to an injury. I really want to focus on an all body workout and show you that you don't always need to be in the gym to workout! Workout Guidelines 6 different workout movements 3 minutes on (NO REST)  -go at your own pace during the 3 minutes 1 minute off (water break) 30 seconds: Step up 30 seconds: Mountain Climbers 30 seconds: Jump Squats 30 seconds: Wall Sit 30 seconds: Plank 30 seconds: Quick Step

  Hello everyone! I want to introduce myself, my name is Kellie, and I will be helping you get your fitness on the right path with this blog. I will be showing a variety of videos with different exercises, "how to" lists, and include some healthy options for food ideas. I want to be here to answer any questions about different workouts and to help you get healthy! I am very passionate about health and fitness. It is a way I chose to live my life and would love to help you choose this life too. Now get ready to "DROP IT LIKE A SQUAT!"