Clean Eating & Workout Guides

Get ready for summer with my all new 4 WEEK CLEAN EATING & WORKOUT GUIDES! Get everything you need to reach your goals for just $40!

EMAIL girlsjustwannahavebuns@yahoo.com to get your guides sent to you today!!!

For extra workouts, recipes & motivation, be sure to follow me on Instagram @FitElyse

Snack Attack

When you're trying to get healthy and eat right... chomping on small meals throughout the day is super important! But, busy schedules and failure to prepare often get in the way, resulting in un-met goals. A vital key to a clean diet is preparing ahead. When you have food already made and WITH you, there's less temptation to hit up the drive through, and you avoid getting so starving that you binge out on those office cookies! 

Even as a stay-at-home mom, I prepare meals and snacks ahead of time so I don't give in the the gold fishies trying to swim into my mouth or the animal crackers begging to be gobbled up. 

The hardest meal/snack for me is mid-morning... in between diaper changes, nap # 1 for baby girl, nursing and pumping, playing with big baby boy, cleaning up toys, playing and so on... It's easy for me to forget that snack between breakfast and lunch, so this is a prep-ahead must!! My absolute favorite bite to eat at this time is coconut banana energy balls!!! They're portable, zero-mess and fast! Two little balls are a serving and they take 1 minute to get down the hatch haha! 

Here's the recipe... You can make your own little additions like dark chocolate nibs, PB2, dried cranberries, cinnamon, etc..

COCONUT BANANA ENERGY BALLS

What you need:

2C rolled oats (not the quick ones)

1 ripe banana

1C shredded UNSWEETENED coconut

1TBSP coconut oil

1/4C chia seeds or flaxseeds

2TBSP applesauce (I make my own, since I make it for my babies too)

How to:

Mash banana and then add all ingredients in a bowl. Mix well. I use my hands to get it all gooey together. Make 20 small balls. Place in a tupperware in fridge and you're ready to rock a healthy mid-morning snack!

GET YOUR SHIRT NOW

Every girl wants nice buns, right? I mean why else to we squat, lunge, run, leg lift & ALWAYS ALWAYS check the backside in the dressing room to make sure those jeans make the buns look lifted & tight. Sooo... don't hide the truth! Rock it!

Check out this funny and oh-so-true shirt designed by Lifting The Dream!!!

I'm loving it and totally going to sport it everywhere I go! Get yours too AAAANNNDDD get 10% off with the code BUNS10. Here's the link Lifting The Dream 

Buy fast! These are going to be a hit!!! It'll probably make you squat better and make your buns look better too... ok, ok, no guarantee there - LOL!

Reach Your Goals!

When I got pregnant with my first baby, I figured I'd probably never do fitness modeling again. How would I get back into photo shoot shape? How would I have time? Who would want a mom to model for them? You know, all those worries we have as mamas.

Well, I was wrong. It took about a year, but then I was back at it! In fact, my first job was modeling a new swimwear line! Scary, but a success.

Then, I got pregnant with our second baby... and right at the same time, I had signed on with Icon Fitness to develop and host my own workout videos called Fit in 15! Luckily, we were able to shoot them all before my belly showed. Instead of stopping there, we decided to take advantage of the belly... and I created Fit Mommies.

As my belly grew... I started to think my modeling career was really over this time. A tummy stretched out twice and now even more busy with TWO kids...

Flash forward two WEEKS after having Joyah... yes, two WEEKS later, I got my first job after baby 2. I couldn't beleive it! I certainly wasn't in tip-top shape, but I had managed to lose most of the pregnancy weight (since I worked out and ate healthy the entire pregnancy, I only gained 17lbs). 

Here's my favorite shot... Luckily no sports bras were involved haha!

Baby girl came with me!

A few months ago my family got the opportunity to do a shoot together for the new iFit Sleep sensor. It was a blast! It was Tilman's first paid gig! He did amazing!

Last week I did a super fun shoot for ProForm! I finally felt almost back to the old me. My tummy is still not right where I want it, but it felt good to be back at it AND even in a sports bra! Yikes! haha! Here's my favorite shot! (notice it's not a sports bra one, lol... we are so hard on ourselves aren't we?)

So, why am I sharing this? Well, I know that as moms, we tend to lose ourselves. We focus all of our time and attention on the kids. We skip workouts, ditch the makeup, eat scraps that the kids leave behind (3 goldfish, 1/4th banana, 1 carrot & whatever that crumb was on the floor ;-)... that counts as lunch right?) Being a parent is so self-less... but it's also a huge motivator to be in the best shape that you can be! Set good examples for your kids by working out, making healthy meals and practicing self-control and discipline.

You can absolutely lose the baby weight! You can still take time to make yourself and your family a balanced meal, you can even put on a dab of masacra! I've found that balance is the KEY... and that's why I'm sharing my 15 minute workouts with you all (follow me FITELYSE on Instagram)... we all can manage 15 minutes! You deserve 15 minutes to focus on you, get back into shape and accomplish things you didn't think you'd ever do again! 

Daily Workout - Get Fit in 15

If you're not following me on IG yet, do it now! Like right now. ;-) I've been posting daily workouts you can do right in your living room without any equipment! 

As a stay at home mom who dabbles in a lot of other things (fitness modeling, personal training, weather anchoring, nutrition) I understand how tough it is to get in a good workout! Time is limited, but that's no excuse.

My babies are my workout partners almost every day... I use them as weights (it's fun for them too)- I have my son do exercises with me, he chases me up and down the stairs with dinos... and sometimes they just hang out while I work around them. But they are NEVER an excuse not to workout. In fact, in the morning, my son usually asks me "has mama done her exercises, yet?". On days when I'm not feeling it, I just think of that sweet voice and dig deep. I want to be healthy, fit, strong & happy for those two precious kids. BUT... of course I don't want to ignore them (mom guilt!!), so my 15 minute workouts are PERFECT!! I get in a great sweat & major muscle burn without putting off my duties (lego building, fort designing & dino watching).

There's no excuse! Anyone can do a 15 minute workout! Follow me on IG for more!!!

DIRECTIONS FOR THE ABOVE HITT WORKOUT:

3 minutes jog in place

HITT CYCLE 1:

Jumping switch lunges 30 seconds

Jog 10 seconds

Repeat 3 times

REST ONE MINUTE

HITT CYCYLE 2:

In out squat hops 30 seconds

Jog 10 seconds

Repeat 3 times

REST 1 MINUTE

HITT CYCLE 3:

Tuck Jumps 30 seconds

Jog 10 seconds

Repeat 3 times

REST 1 MINUTE

Star Jumps 30 seconds

Jog 10 seconds

Repeat 3 times

Ok, we are 7 days into the new year.. Have you broken your "get fit" resolution yet? Have you even started it?

Hopefully you're staying strong, sticking to it and working hard - but for the rest of you...
I bet you just don't have time, right? You're way too busy, you'll start next week..next month.. next year. No way!

We ALL have time... especially when my workouts only take 15 minutes!!! Wake up a little early, go to bed 15 minutes later, squeeze it in on your lunch break.. Just do it!

My "Fit in 15" workouts are not only short... just 15 minutes (seriously) but they are killer!

I've designed the workouts to be done 5-6 days a week. Each day is something new, challenging different muscles and capacities (plyos, sculpting, lengthening). Here is workout episode 1
CLICK HERE TO GET "FIT IN 15"

To see all of the workouts, go to iFit Daily

Here's what people are saying about the workouts...

"I LOVE your fit in 15. I pack my days full, like most people and knowing I can do something good for myself that will only take 15 minutes is nice. I definitely did more workouts than normal because it was so easy to access and the intensity level was perfect for a quick challenge." - Emilee

"I enjoy the Fit in 15 videos! I loved how efficient they are & that they don't require any equipment. There are definitely days that I wouldn't have exercised at all if I didn't have a 15 minute option at home." - Kristie

" Between commuting and working fulltime, there are days where going to the for a long workout just doesn't work. Elyse's "Fit in 15" take away those excuses. I can always squeeze in 15 minutes (especially from my living room). However, don't get me wrong... they are VERY productive 15 minutes. You can actually sculpt your body and get your heart rate up with JUST 15 minutes of exercise versus jogging on the treadmill for hours each week. Ever video is different. Anyone can do the workouts with her modifications and see results. At the end of the day, when I'm exhausted, the one thing I always remember it IT'S ONLY 15 MINUTES! NO EXCUSES!" - Brittney

" I just did the first "Fit in 15" video yesterday and, today, I'm sore! I may have questioned how hard a 15 minute workout could be. Uhhh yeah, it's hard ;-)" - Charity

Healthy Eating (for baby) Made Easy

I'm in LOVE with this new product I recently came across...Wee Sprout Reusable Food Pouches! 

If you're a follower, you know how passionate I am about making my own ORGANIC baby food. I made all of my son's baby food (he's now 2 1/2) and now that my baby girl is eating solids, I'm busy steaming, blending & feeding her homemade yummies, too! My toddler is such a healthy eater - he loves salmon, beets, coconut oil instead of butter, spinach applesauce and won't eat brownies, fried food or pizza. Maybe he's odd (haha) OR perhaps it's thanks to all the fresh food I fed him as an infant and continue to feed him. I'll take credit and say my hard work paid off ;-)... so I'll do it again with baby girl.

Ok... back to these amazing pouches!! They've made feeding and storing food so much easier. Joyah is only 6 months old and she can already feed herself, thanks to the Wee Sprout pouches! She loves them! With a big brother to look up to, I think she's just showing off when she sucks down her peas all on her own ;-)

With these pouches, all you do is make the food and then fill them up through the double zipper bottom, zip closed and feed. No spoons or bowls needed - no extra dishes to clean...YAY! Then simply rinse out and reuse or put in the dishwasher. You can also make big batches ahead of time and freeze these (which is what we did for a recent vacation).

To make it even easier... we got their freezer tray...

You just put the blended food in the tray, freeze and then pop out one or two cubes when you're ready for them, place in pouch, defrost (or bring along in the diaper bag for later) and eat.

Seriously... You've got to try these out!! We are loving them! Oh, and the design of the pouch is too cute!!! click here to shop Wee Sprout

Cilantro Chili Chicken w/ Sweet Potato Noodles

Christmas came early and I got a SPIRALIZER wahoooo!!! I was like a kid on Christmas... well, it's almost Christmas and I'm almost a kid - so it was fitting ;-)

For months my family has been loving replacing carbs with veggie varieties - cauliflower for rice and mash, zucchini for noodles, zucchini as fries, etc. But now... oh the possibilities!! In the first few days I have already made zucchini noodles, beet noodles and sweet potato noodles - all AMAZING!!

I paired the sweet potato noodles with cilantro chili chicken and wow wow... The flavor profile was on fleek (Ok, I'm totally trying to be Food Network-ish and hip with that last statement. The fact that I just used "hip" shows you that I'm a nerd LOL).

Ok, this meal is a must! TRY it!! You'll love it!!

CILANTRO CHILI CHICKEN

1LB ground chicken
1 small sweet onion, diced
1/2C chopped cilantro
1tsp chili powder
1tsp sea salt
1TBSP coconut oil

SWEET POTATO NOODLES
1 large sweet potato
1TBSP coconut oil

HOW TO:
Saute onion w/  oil. Add chicken and seasonings. Cook through. Add cilantro and "noodles". Cook on medium for 5-8 minutes until potato noodles are the texture you like (best with a little crunch).

4 Ingredient Chicken Chili

Green chili chicken, yum... that sounded so good, so I set off to make it. It was going to be simple -just chicken and green salsa with a little salt and pepper. My plan was to use it in bowls with romaine, black beans and avocado... but my plan changed after I added WAY too much salt ... oops!! I didn't realize how salty the salsa was and I poured too much PLUS I added salt before tasting...yuck!

My concoction was in the crockpot, cooked and ready, but not good at all... I needed to call in some reinforcements!!! First, I added a can of low sodium black beans. That ought to do it, right? NOPE... still too yuck (as my son would say). I scavenged through the cupboard looking for a way to save this dinner and I FOUND IT... barley!!! It's bland, not salty at all and super nutritious. As I poured the grains into my crockpot, I hoped it would work... I hoped they'd soak up the flavor, balance out the salt and add a yummy texture - they did just that!! I think this is one of my favorite chilis yet (ok, I say that a lot but it was amazing! WAS...meaning, we ate it all. ;-))

Here's the recipe

What you need:
1LB chicken breast
1 can low sodium black beans
1/2-3/4C green salsa (I used Trader Joe's)
1/2C barley
1 1/4C water

How to:
Cook chicken in crockpot on medium for 2-3 hours or until cooked through. Pull out and shred. Place back into slow cooker with all other ingredients and turn to low. Let chili hang out for at least an hour but can go several hours before eating.

Stair Workout

You really don't need much time or "stuff" to get in an awesome workout! Here's my workout from today - 15 minutes and lots and lots and LOTS of sweat ;-)

Stair runs & squats

run up and down, 2 times

run up and down skipping a step, 2 times

20 squats

Repeat 20 times!

iFit Sensor Photo Shoot

This week, my family was fortunate to work together on a shoot for the new iFit sleep monitor. It was such a fun experience to have the whole family on set!! Tilman did fantastic and loved every second of the 10 hour day! He didn't want to leave and said "more pictures!" I'd say he's a natural ;-) Here are some of the behind the scenes shots...

Tilman staying busy during breaks in shooting 

Cuddling my baby boy... and getting paid for it! Score!

Holiday Parties, Shopping, Events... NO EXCUSE

The busy holiday season is upon us... I know, I know... You don't have time to workout, right? So, you'll just pack on the pounds and then make a New Year's Resolution to lose it all. Ha! Didn't you do that last year??

Well, there's really NO EXCUSE when all it takes is 15 minutes to workout! Yep, 15 minutes!! Don't believe me?? Try it and I promise, you'll feel it, haha!!  Click here for my Fit in 15 workouts!! You can also check Fit Mommies out while you're there!!

Thousands have tried these videos and love them... stay tuned for testimonials!!!

Get Fit Challenge

REGISTRATION IS NOW CLOSED!! ;-( YOU'LL HAVE TO WAIT UNTIL NEXT CHALLENGE...

It's that time of year.... The time when we gain unwanted pounds and then hide it with baggy sweaters and stretchy leggings. On average, people gain 5-7lbs from Halloween to New Year's Day. We all get extra busy this time of year - workouts get tossed to the side... sometimes for months... We go to parties, eat too much, sit too much and sip on too many cocktails and pumpkin spice lattes! Yikes!

DON'T GAIN THE WEIGHT THIS YEAR! Join my fit challenge and get IN shape this winter!!

For $50 you get:
* An easy to follow meal plan with simple, healthy recipes
* A workout plan with routines that take 15 minutes or less and can be done anywhere
* Access to dozens of workout videos including my "Fit in 15" & "Fit Mamas" series
* An online community of support and fun
* Bonus challenges
*** WINNER WILL RECEIVE IFIT VUE

*If you are having any trouble with this link, try from a regular computer instead of your phone. If that still doesn't work, please contact me - girlsjustwannahavebuns@yahoo.com and we will get it sorted out, no problem!

CHALLENGE IS 4 WEEKS LONG... FROM NOVEMEBER 23RD - DECEMEBER 21ST

Easy Meat For Babies & Toddlers

Introducing meat to your baby/toddler can be a little scary. I still worry about our son choking on meat and he's 2 and a half. Fruits and veggie purees just seem so safe and easy, but there are a lot of great nutrients in meat and the different textures are also important for your child to get used to so they don't become picky eaters later.

But how do you introduce it? Slowly, purely and somewhat bland. Offer small portions at first so their digestive tract can get used to it, buy organic and free-range, skip processed meats (hotdogs, sausage, chicken nuggets, fish sticks, fast food) and don't over season it.

Of course you can buy baby food that has pureed meat mixed with veggies, but I personally have never fed my son anything that I wouldn't eat and that stuff makes me want to gag just looking at it. YUCK!

A mistake I've made with our son is that I always seem to offer his meals as seperates - a protein, carb and veggie. The problem is... he doesn't like his foods mixed. He wants his meat in one place, his veggies on the other side and carbs seperate too. So, he won't eat a burrito. He won't eat sandwiches. He won't eat a hamburger (he eats the meat and will have some bread but doesn't like them together). If I give him a bite of chicken with a pea... he usually spits it out. He will eat the chicken and he will eat the peas but not in the same bite. Soooo.... I recommend mixing up how you serve things. Below I have given serving suggestions to help add variety. Have fun and enjoy the learning process with you and your little one! Oh... and don't give up if they don't like something the first time you try... give it 3-5 shots before accepting that they don't like it.

GROUND CHICKEN & SPINACH
1LB ground chicken
1C finely chopped spinach
1tsp sea salt
1tsp oregano
optional: 1/2 sweet onion, finely diced

How to:
Spray skillet with non-stick spray. Saute onion, if using. Add chicken and seasonings. Cook on medium until no longer pink. Add in spinach and cook on low until spinach is wilted.

Optional: Add in 3/4C low-sugar marinara

Serving suggestions:
Add whole grain noodles on the side

MEXICAN BEEF
1LB grass-fed beef
1/4 sweet onion, finely diced
1tsp chili powder
1tsp sea salt
1 clove garlic, minced

How to:
Spray skillet with non-stick spray. Saute onion for 5 minutes. Add in garlic and cook 2 minutes. Add meat and seasoning. Cook about 10 minutes until meat is no longer pink.

Optional: Add 1/4C mild salsa

Serving suggestions:
Serve with a side of black beans & brown rice
Make tacos with soft corn tortillas or soft wheat tortillas

SIMPLE TURKEY CHILI
1LB ground turkey (You can use chicken, beef or buffalo)
1/2 sweet onion, finely diced
1/2 green bell pepper, diced
1 can kidney beans
1 can black beans
1 can organic diced tomatoes
1 tsp sea salt
1 tsp chili powder
1 tsp garlic powder
optional: a dash of pepper

How to:
Spray skillet with non-stick spray. Add onion & pepper and cook 5-7 minutes. Add meat and cook through (about 10 minutes on medium). In a large pot, combine all ingredients, including meat mixture. Cook on low for 30-60 minutes or on high for 10-15.

Serving suggestions:
Of course... AS CHILI haha
Try mixing it into scrambled eggs for a savory breakfast
Wrap some into a whole grain tortilla for a messy burrito

BABY BUFFALO BURGER
1LB ground buffalo or grass-fed beef
1tsp sea salt
1tsp pepper
1tsp cumin
1 egg white (this makes them more moist and soft)
optional: chopped spinach

How to: Combine all ingredients and make small patties. Grill or cook on the skillet until cooked through (a little pink inside is ok!)

Serving suggestions:
Make mini burgers with whole grain bread, no sugar added ketchup & mustard
Grill some asparagus while you're at it and serve it on the side
Try crumbling the burger up and putting it into a whole grain pita w/ hummus

It's Chili TIME!!!

I love the month of October! The leaves are changing, there's a chill in the air, you can find pumpkin flavored everything, Halloween (I love dressing my babies up!!) and it's my BIRTHDAY! I also love love love the yummy fall foods - pumpkin seeds, pumpkin oatmeal, squash and chili are some of my favs!

My hubby and I started a new little tradition - we made chili every Halloween. The main reason is that it's easy and we can just leave it cooking while we are out trick-or-treating with the kiddos and after a long, we can fill up big hearty bowls and not have to do any more work...just shovel it in and hope to reverse the sugar coma... haha!

This year, we went to the pumpkin patch on Halloween and got some fresh butternut squash, so we decided to make chicken & butternut squash chili....WOWIE, it was amazing!! One of the best, yet!! It was so easy and such a hit even with our baby boy (toddler) Tilman!

First, check out my cuties on Halloween....

CHICKEN & BUTTERNUT SQUASH CHILI
What you need:
1LB ground chicken
1/2 medium butternut squash, peeled and cubed
1 small yellow onion, diced
1 Anaheim pepper, de-seeded and diced
1 can drained kidney beans
1 can drained pinto beans
1-2C vegetable broth (depending how thick you like it)
2TBSP lime juice
sea salt & pepper to taste
2tsp cumin
2-3tsp chili powder
1/2tsp garlic powder

How to:
Saute onion & pepper for 5-7 minutes. Add chicken to skillet and cook through. Transfer these items and everything else to the crockpot. Cook on low for 2-3 hours... until squash is soft but not mushy. We topped ours with avocado, cilantro & homemade pumpkin seeds (recipe below) ;-) yum!!

PUMPKIN SEEDS

What you need:

2-3C pumpkin seeds, remove as much goop and stringy stuff as possible 

1TBSP coconut oil

salt & pepper to cover seeds

1tsp chili powder

1tsp garlic powder

How to:

Preheat oven to 350. Coat baking sheet with coconut oil. Spread seeds on sheet, trying not to overlap. Sprinkle generously with salt and pepper...then other seasonings. Bake 10 minutes, then take seeds out & shuffle around to flip and mix up. Place back in oven for 10 minutes. Mix around again and either leave out or (if you like them extra brown and crispy, like us) put in for another 5-7 minutes.

Not a pretty picture, but they sure taste AMAZING!!

Simple Healthy Toddler Lunch

When it comes to lunch, we often get stuck into eating the same things over and over... mainly because I'm so exhausted that I can't even think of what to make half of the time so when I find something Tilman likes, we just stick with it until he's sick of it.

When we get fresh grape tomatoes, he eats them like they are candy with EVERY meal!

Some of his favs are tomatoes & chicken, eggs cooked in coconut oil with Dave's Killer Bread on the side, a PB sandwich NO jelly!, soba noodles, smoked salmon with peas and hummus & cheese sandwiches.

Eggs, soba noodles & carrots

The other day, he came across a package of saltines in our cupboard. It was one of those little packages that come with soup when you eat out and it's been in our cupboard for months. Anyway, he really wanted to try them and he fell in love - haha... with saltines - yes. So, we went to Target on a mission to get some more. We ended up with the whole grain round ones and he liked those even more. That's all he wanted to eat that day, so we turned them into a healthy lunch! A few crackers smeared with organic PB and a few with my homemade classic hummus (recipe here), with a side of carrots & snap peas (he didn't like those) and my little boy was a happier... healthy dude!!

Fast Workout - Ball Exercises

After having my first baby, I decided I didn't want to go to the actual gym anymore. I didn't like the idea of leaving my baby at the daycare (although it would probably be good for him... but I'm too attached... ok, so it would totally be good for ME, but whatever haha!)

Anyway, just because I wasn't going to the regular gym, that definitely didn't mean I wasn't going to workout anymore!!! Instead, we decided to bring the gym to us! We now have everything we need right in our garage - a squat rack w/ olympic bar & weights, free-weights ranging from 8-30lbs, a bench, medicine ball, stability ball, pull up bar (see previous post), bike trainer (turns a regular bike into a stationary bike) and a BOSU ball. I also use my stairs inside for cardio and use the great outdoors for running... and that's all I need!

I often choose one or two pieces of equipment for the day and do everything with those. I find that the more simple, the better. I like supersets to save time and for a more intense workout.

Surprisingly, when working out at home, I get a much better workout in less time! I've not only cut out the drive to the gym (15 minutes each way) and the daycare (now my babies are my workout partners)... but I cut out the walking from one machine to the next and the needless chit-chat with randoms that I'd rather not talk to anyway haha... I can do a full workout in a 6 foot X 6 foot space if needed and I get it done in 15-30 minutes a day!

Here's how it's done.... Just pick the muscles you want to work (2-3 muscles) and pick a couple pieces of equipment... then get to work and don't stop until you are done!

Below is my hamstring & abs workout with a stability ball... ENJOY!
CLICK HERE

Pull-Ups ... Kinda

While this video is supposed to show you a couple new exercises to try out... It showed me that my pull-ups need work haha! Full-range of motion is always the goal... but it's not always the result LOL! In my defense, I shot this video AFTER an intense back workout so I was pretty pooped.

Anyway, enough excuses... I will get better at these!

Our pull-up bar is one of my favorite pieces of workout equipment! And working out my back is my second favorite muscle (hamstrings are my fav). So, I wanted to share with you a few of the exercises I love with the pull-up bar!

If you can't do a full pull-up (like I clearly can't hahaha)... You can put your feet up on the wall or some type of support to help you... Or you can do as full-range as possible and keep improving! I promise I CAN do a few good ones before I start slacking ;-)



CLICK HERE

Mama & Tilmo Fitness Fun

Workout partners are great! They keep you motivated, committed and make the daunting task more enjoyable.... and I have the best little partner ever! It's my baby boy (toddler, really) Tilman - aka Tilmo, as he calls himself.

Every morning after breakfast, me and "Tilmo" get our fitness on. Every day is a little something different... but we always include some mama/Til partner exercises where I use him as my weight. That might be Tilmo press (bench press), high-five crunches, bridge ups, weighted stair climbs (holding him as I climb)... or his new fav... dino chase - his dinosaurs scare me and I sprint up the stairs to get away. Do this 50 times and you'll be wishing the dino would just eat you haha!

A couple of my favs are Tilmo squats and toddler press. Switch back and forth between these two exercises 5 times and mix in some crunches, that'll give you a full body workout in 10-15 minutes without leaving your house ... which can be quite a challenge with a toddler who strips his clothes off every time you're about to walk out the door haha!

CLICK HERE for our workout today!

Apples X's 38

We have (well, we HAD) an overflow of apples at our house! Like a MASSIVE amount! 38 to be exact!!

You see, Grandpapa & Grammy have a farm. They have an amazing garden, too! I wish we lived closer so we could eat up all their fresh, natural goodies from the gound! They grow all kinds of fruits and veggies. Sometimes our little fam gets lucky and we benefit from their hard gardening work. This week, we got a big box packed with all different varieties of organic apples picked only a couple days before arriving at our doorstep. Yay!! Tilman kept saying "I'm so excited"!!

So what to do with 38 apples? Hmmm... I mean, we could just eat them as is... and we have been doing that... but I like cooking and concocting, so I had a little fun. First, I made my signature GREEN APPLESAUCE - enough to last months and I froze it. 

This is just the first batch!!

Then, I made a huge batch of one of my favorite fall breakfasts, APPLE PIE OATS

With more than 20 apples still left, I got creative - I love apple chips, so I made my own...YUM!!!! 

I said "YUM" right? Ha! So this is all we have left. 

Finally, I made some awesome apple peanut butter breakfast bars. Tilman is convinced that the nutrient-packed bars are a dessert cookie that he only can have if he eats all of his dinner haha!! They are so healthy that I'd let him have them for dinner... but I'll let him keep thinking they're a sugary treat... haha... and there's no sugar in them!

Ok, After all of that build up, I'm sure you are dying for the recipes, so here you go....

BAKED APPLE CHIPS

What you need:

3-4 apples sliced very thin (about 1/6th of an inch thick)

cinnamon

parchment paper

How to:

Preheat oven to 200. Line baking sheet with parchment paper. Lay apple slices on paper. Don't overlap. Sprinkle with cinnamon. Bake 3 hours, flip 1/2 way through. Turn oven off and leave slices in oven for an additional hour.

Try these dipped in peanut butter!!!

APPLE PEANUT BUTTER BARS

What you need:

2C rolled oats

1 medium apple, shredded (use cheese grater)

2 eggs

1tsp cinnamon

1tsp vanilla extract

1/4C organic peanut butter

1/2C organic honey

How to:

Combine all ingredients. Preheat oven to 350. Grease a 9x9 baking dish. Press mixture into dish. Bake 20-25 minutes into slightly golden at edges.

3 Favs

I've decided to add a little something new to the blog! I'm going to be posting more videos of workouts & healthy foods. They'll be short.. just giving you my "Three Favs" - that might be my three favorite exercises for that day, week or month... or some of my favorite foods or recipes. 

Today... I'm bringing you my three favorite weight-free ab and booty exercises! Click the video and get working. 

CLICK HERE FOR THE WORKOUT!

Shrinking the post-baby belly

As most of you know, I recently had my second baby. She's almost three months old and has changed so much. It's so exciting to see her sweet personality emerge and watch her developing an amazing zest for life... She's inspiring!!! Babies bring us so much joy (hence her name, Joyah) and wonder... but they also but our bodies through soooo much! We stress about them, we're sleep deprived, we're frustrated... oh and we are way heavier than ever before LOL!

After 9 months of stretching and stretching and stretching some more... it takes time to get that pre-baby definition back in your mid-section. Some days I feel discouraged and wonder why it's taking so long, but then I remind myself it took 9 months to get so big, so it'll take a while to get tight again.

All that said, I'm overall pretty happy with my shrinking belly and I wanted to share with you all (even though some pictures are pretty YIKES) my belly shrinking journey.

This is crazy cause I actually thought my belly looked ok here!! Haha!

Finally starting to see those definition lines

Still have work to do, but I've come a long way!

I wanted to share these pictures with all of you to remind you ... and myself... that it takes time but there are small improvements every day. Sometimes it's hard to see how far you've come until you look back at where you started. This isn't just for new mommies but for anyone on a fitness and health journey. You won't see huge results overnight, but each day you will get closer to your goal as long as you keep at it! 11 weeks from now, you can be that much closer to the ideal you OR you can still be wishing for it. Take action ;-)

If you'd like any help reaching your goals... check out my personalized services OR sign up for my winter weight-loss plan! Email me at girlsjustwannahavebuns@yahoo.com 

Don't Add Any Layers This Fall!

Every spring, I get tons of new clients coming to me saying they gained too much weight during the fall and winter months. Cold weather, baggy clothes and yummy comfort food ... packing on the pounds is just so easy and easy to hide in the winter. But once the temps rise and you grab your favorite shorts and tank... you'll be sad to see they don't fit... So this year, skip the bulking up phase and get fit in the cold!

Check out my food and exercise plans to see what fits your needs best OR sign up for my discounted winter weight-loss plan for just $80!! You'll get a food plan with 5 choices per meal and an indoor workout plan that can be done at home or the gym. Email me for more details and to sign up girlsjustwannahavebuns@yahoo.com

Favorite Week & Favorite Meal (Well, one of them)

Last month my mom came out to visit. She stayed with us for a whole week! Some people might think EEEKKK, but not me... I was more like YAYYYYYY! You see, I've been blessed with a cool mom (and dad), I like hanging out with her! She's someone I'd choose as a friend even if she wasn't my mom. So maybe now you can understand my pure joy when she called to say she was coming to be with us! She's never stayed a whole week and she never stays with us in our house (her and my dad usually stay in a hotel). This trip was different and it was the best! I loved having her with us 24/7 and so did my babies! We went on adventures, shopping & just hung out! I got to cook for her and we even did some little workouts together (a first).

My mom doesn't cook much, so I used the time together as an opportunity to show her some healthy, easy recipes. It also challenged me to try new things. One night, she said she'd like to try zucchini noodles (which you all know, I make A LOT), but all we had was ground chicken for our meat... so my mom said I should try to make chicken parm with zucchini noodles. I'd never done that and don't usually use ground chicken with marinara but WOW it turned out fantastic! It was super easy too... which is just what I need these days with my two little ones.

Try this meal!!!! You'll love it! It now reminds me of that great week my mom spent with us!

*Maybe she'll read this and call me again to say "I'm coming!"... And mom, if you do, I'll make you that yummy dinner again ;-)

CHICKEN PARM W ZUCCHINI NOODLES

Serves 4

What you need:

1LB ground chicken

1 small sweet onion

1 small green bell pepper

1-2 minced garlic cloves

1/2-1 TBSP oregano

salt and pepper to taste

1C marinara sauce (low sugar)

2-3 medium zucchini

Parmesan cheese to topping

How to:

Saute onion & bell pepper 5-7 minutes. Add in garlic and stir. Now, put in the chicken and seasonings. Once chicken is cooked, add sauce and reduce to low heat. Cover.

Use a zoodle maker to turn your zucchini into noodles. Steam 5-7 minutes.

Top cooked zoodles w/ chicken mixture and sprinkle on a little parm. ENJOY!

Different IS Great!

Clearly, I love working out and healthy eating... hence the blog. I've been super into fitness since high school and I've never looked back. I'm a very dedicated, routine person so I rarely miss a workout... even when traveling, I always bring my running shoes... Here are some pics of me and my hubby in China, running the streets. We got lost and ended up doing 7 miles - my hubby almost died (literally...we called a Chinese doctor! He never runs but supports me and my ideas & he wouldn't let me run alone. He said it wasn't safe... turns out him running with me was less safe haha!)

Anyway, I've learned to adapt and fit in a workout despite most obstacles. I'll wake early, stay up late, etc.. I get it done.

This is not to brag, but to inspire and show you that it might be hard, but you can squeeze it in. I find that many times, my modified, squeezed-in workouts are better than the planned out, routine ones!

Since having children, this has become more true than ever before. I don't have a routine! Routine for me is doing whatever my babies need me to do - that can change from one second to the next. Working out with a wild toddler and a newborn is hard, but it's an important part of my day because it's the only 15-30 minutes that I have to work on me... this doesn't mean it's time to myself cause my workouts are rarely done alone - Tilman is usually my weight for squats, lunges and shoulder press haha! Or he's my motivator telling me to hurry up and finish so we can play trucks - making me run faster or do burpees at an insane speed. Every day and every workout is different. It all depends on my baby's moods... and I love that! It keeps things interesting and it keeps my body guessing.

Since having kids, I'm more comfortable in my body and I have more muscle definition than before! I think much of this is because I'm always changing my workout and doing less cardio (which can burn off muscle!!)

Anyway... they say different is good...I'd say different is great!

Here are a couple of my mama workouts...

STAIRS
*Simply run up and down your staircase 50 times! Finish with 100 crunches.
- Perfect for nap time or have your toddler ahng with you and cheer you on. Til loves this and tells me to do more haha!

TODDLER "BARBELL"
Holding your toddler....but BE SAFE!
4 sets of the following
Squats
Lunges (be sure to keep your balance)
Shoulder or chest press
Pelvic lifts with toddler sitting on your hips

Zucchini Mini "Pizzas"

I haven't posted in several weeks and I'm sure you've all been having withdrawls lol! But wait... I have a very good reason for my absence... I've been busy taking care of my TWO babies - Yep, our baby girl is here! She arrived on June 20th and she's the cutest little girl (as cute as newborns can be, at least)...  here's a peek...

As a mom of two, my days are spent feeding baby, potty training Tilman, feeding baby more, changing diapers, going crazy, playing trucks, cleaning up the trucks, finding trucks in my water cup, protecting baby from trucks flying at her head, feeding... ok, you get it!!! Busy!!!

So lately, my neighbors and my hubby have been doing the cooking for me... score!! 

Yesterday, my sweet neighbors brought us a lifetime supply of zucchini... haha! I LOVE zucchini and wanted to make something new with my delicious gifts. I decided to try out mini zucchini crust pizza things ;-) We had some ground buffalo in the freezer and my favorite marinara from Trader Joe's (super low in sugar), so I got to work!!

While my baby girl, Joyah, napped and my wild boy, Tilman, played in the backyard, I fired up the grill and began my adventure.

MINI ZUCCHINI "CRUST" PIZZA

What you need:

2 large zucchinis

1/2C low sugar marinara

1C mozzarella

sea salt, basil, oregano

Optional: lb ground beef or buffalo cooked with 1/2 a diced yellow onion & some more oregano and sea salt

Additional topping ideas: anything you'd put on a pizza ;-)

How to:

Slice zucchini into thick rounds. Sprinkle with sea salt, basil & oregano. Grill on medium for 7-8 minutes on one side. Let cool.

Top grilled side with sauce, toppings (buffalo for us) and cheese. Grill an additional 7-8 minutes. Enjoy!

Crunchy Rolled Tacos

I hate when I'm rolling tortillas for enchiladas or burritos and they crack! Ugh! So annoying... and just as annoying when trying to make crunchy rolled tacos! On Pinterest, all of the flauta recipes I saw came along with pictures of beautiful tortillas in wonderful shape - no cracks! Mine, not so much... But the good news is, they tasted so good no one noticed my messy rolling.

I used ground buffalo for this batch and it was a great choice. My family is big on buffalo! It's lean, high in protein and the kind I buy is all-natural, horomone-free!

As with most of my recipes, you can change it up to fit your needs. Try beans & rice or cheese, ground chicken, shredded chicken and cheese, beef, etc. Make it your own!

Here's how I made the buffalo crunchy rolled tacos...

They aren't Pinterest pretty, but they are pretty awesome!

BUFFALO CRUNCHY ROLLED TACOS
What you need:
1LB ground buffalo or beef
1/2 yellow onion, diced
1/2 green bell pepper, diced
1tsp cumin
1-2tsp chili powder
salt & pepper to taste
1/4C chopped cilantro
12-16 corn tortillas

How to:
Saute onion and bell pepper in a skillet for 5-7 minutes, until soft. Add meat and seasonings (not cilantro). Cook until meat is no longer pink. Set aside to cool and add cilantro.

Heat tortillas in microwave for about 30 seconds so they are soft and are less likely to rip (mine still did haha).

Spray baking dish with Pam. Preheat oven to 400. Scoop meat mixture into tortillas, roll tight and place in baking dish. Spray top with a little more Pam and bake for 15 minutes or until golden and crunchy. Enjoy with some salsa and more fresh cilantro. I also dipped mine in some Greek yogurt as a sour cream sub. MMmmmmMMMmmm

Italian Stuffed Chicken

I've been wanting to make some type of stuffed chicken for a while... If you're a regular here on my blog, you know I really like stuffed stuff haha! Stuffed peppers, mushrooms, zucchini boats, stuffed pitas... if it's stuffed, I want it! SO tonight was the night that I finally tried stuffed chicken! Wow... I was blown away!

I stuffed the chicken with bell pepper, basil and gouda cheese, then grilled it. It was so much easier than I thought, I managed to prepare and grill it in less than 30 minutes and that's with several breaks to play trucks with my demanding little boy ;-)

You can make any variation of stuffed chicken to fit your tastebuds.. that's the beauty of this meal - make it once a week and it can be totally different everytime. Next, I want to try pepperjack cheese, green chilies and cilantro .... ooooh!

Alright, here are the details...

ITALIAN STUFFED CHICKEN BREASTS
What you need:
2 large organic chicken breasts, fillet in half
4 slices gouda cheese
1/2  bell pepper, cut into strips
about 8 large basil leaves or dry basil
sea salt & oregano to taste

How to:
Carefully fillet chicken in half to make thinner. Sprinkle with salt, pepper and oregano. Place basil, cheese and a few strips of bell pepper in the center. Roll breasts and secure with 1 or 2 toothpicks. Grill on medium for 7 minutes, flip and grill another 7 minutes or until cooked through.

I drizzled a little balsamic vinegar on mine before eating - must try!!!

Enjoy!

Memorial Day Food Prep

On Memorial Day, it just seems right to fire up the grill and enjoy some great food with family... So while you're at it, why not prep for the week ahead to make sure your clean eating is a success? 

Everytime my hubby and I grill, we throw on some extra meat and veggies to save for days to come. This time we made chicken breasts (seasoned with sea salt, pepper & basil), tomatoes (seasoned with sea salt, oregano & a drizzle of olive oil) and chicken thighs marinated in jerk seasoning. We also grilled a head of cabbage (cut into quarters, drizzled with olive oil & lemon, sprinkle with pepper). All the food was done in 30 minutes and now we have meals all ready for us for the next several days. 

I like the breasts on grilled cabbage salads with mozzarella, grilled tomatoes and balsamic. With the jerk thighs, we add some brown basmatic rice and steamed broccoli. Both meals are delish, simple and super clean! 

So go for it... get your meal prep done while hanging with the family!

FIT MOMMIES - Seen on KUTV Channel 2 (Fresh Living)

Pregnancy isn't a "get-out-of-gym-free" pass... In fact, if you're expecting, working out is more important than ever - for you and your bundle of joy.

Moms who workout while pregnant are less likely to have morning sickness or gestational diabetes! They also often have shorter labor, less digestive issues and an easier time bouncing back afer birth. But, breaking a sweat isn't only great for mom, baby gets some huge benefits too. For them, an active mom means a lower chance of childhood obesity, sleeping better at night and they're more likely to workout themselves as they get older (I've seen all of these to be true with my first baby!)

*All pregnant women should check with their doctor before working out.

It's important to keep your active heart rate to 140 beats per minute or less, don't get overheated or extremely out of breath. Perhaps most important, don't expect gains or major losses during pregnancy... this isn't a time to pack on muscle or drop 50LBS, instead focus on body weight exercises, stretches and moderate aerobic workouts  (stationary bike, swimming, fast walking)

.... OR check out my FIT MOMMIES SERIES ;-)  CLICK HERE! These new workout videos are for mommies of all kinds, whether you're expecting your first child, your 10th, your children are all grown up or you're just getting back to exercising after having a baby... you can benefit from these workouts.

If you'd like a personalized workout and/or diet plan at any stage of your life, be sure to email me at girlsjustwannahavebuns@yahoo.com!! I work with women who are trying to conceive, pregnant, postpartum and beyond! Hope to talk with you soon!

8 MONTHS PREGNANT W BABY 2 & STILL WORKING OUT AND FEELING GOOD!

Kids Won't Eat Greens?

Are you having a hard time getting your kiddos to eat their veggies? Well, don't let them win! They need the nutritents from greens and it's your job to get them to eat healthy... BUT, I'm not saying they have to know they're eating veggies ;-) haha!

Fortunately, our son really like vegetables and I am certain it's because he's been fed them from the start. I didn't give him tons of options, I just gave him what I knew he needed. This is not to say that he likes all veggies: he hates potatoes of any kind and green beans, but he loves peas, broccoli, asaparagus, beets (we gave him raw beets while teething when he was just 6 months old) and carrots (raw not cooked).

I still can't get him to eat spinach (despite this picture... He thinks it's great to play with but not so much to eat).... So, I just steam it and blend with his apples. He LOVES his cinnamon applesauce ....with hidden spinach ;-) and I love watching him eat it, knowing he's getting a power-packed snack. I often mix this in his oatmeal or plain Greek yogurt for breakfast and it's a hit!

GREEN APPLESAUCE

WHAT YOU NEED:

4-6 apples - I like organic gala or honey crisp, but you can use any kind

1-2C spinach or kale

optional: cinnamon

HOW TO:

Clean, peel and cube apples. Steam for about 10 minutes. Add in a handful or two of spinach and/or kale. Steam an additional 5-7 minutes until greens are wilted and apples are slightly soft. Let cool. Blend. You can add some cinnamon, too! Make a bunch and freeze!

Today's Workout - 20 minutes

I was running short on time today so had to do a quick workout. I seriously feel like my shorter workouts are often better than when I drag them out. I usually still managed to cram in all the things I normally do, but I literally run from one thing to the next.

Often times, we tend to just skip workouts when we only have 15 or 20 minutes, but that's almost never the right choice. Today, I decided to skip a shower instead of skipping my workout - lol. Gross? Maybe, but I don't feel gross ;-) I feel fit and accomplished. The shower will wait until tonight... It takes much less motivation for that than a workout. For me, waiting until the evening to workout is no good. I think about it all day long and then often feel like just putting it off until the next day. I am definitely a morning exerciser!

So, here's a workout you can do at home in 20 minutes or less. Fit it in where you can. We all have to make sacrifices, so you might need to put off that phone call or laundry or shower ;-) until later... but I promise, the exercise will make you feel much better and leave you with more energy to tackle the rest of the day and it's chores ;-)

BOOTY & CHEST

*Switch back and forth between exercises "A" and "B" for 2-3 sets before moving on to the next pair...

A. Jumping Switch Lunges (10 on each leg)

B. Wide Hand Push Ups

A. In Out Hop Squats (20-30)

B. Close Hand Push Ups

A. Single Leg Lunges (15-20 on each leg)

B. Hopping Push Ups (10-20 - it's ok to go on your knees)

*Finish with 100 donkey kicks on each leg. You can switch back and forth between the legs until you reach 100 on each.