Thirsty Thursday - Cafe Banana Mocha

 Cafe Banana Mocha

Mornings get busy, whether you have kids to get ready, you're trying to beat the traffic, or you just needed those few extra minutes of sleep, we have to face it - sometimes there is just no time to make (or eat!) breakfast.

Fortunately, for those of us who are human yet want to stay healthy, there is a solution! Coffee and breakfast in a cup to go. Oh yes. Here is the recipe: 

5oz of low-fat milk (or Unsweetened Vanilla Almond Milk)

3oz iced or cooled coffee

2 scoops of ViShape Shake Mix*

1 Spoonful of Nutella (or an all natural alternative)

Half of a Banana

Scoop of Ice

Blend ingredients together and go! For a total of 411 calories, it is a sufficient breakfast meal replacement and includes 20 grams of protein, 48 grams of carbs (8grams of fiber, 37 grams of sugar), and 15 grams of healthy fat. Perfect for getting your metabolism in gear and giving you long lasting energy while keeping you full until your mid-morning healthy snack ;) . It's also great if you did get your workout in the morning with the protein and potassium to help your muscles recover quickly!

 I hope you enjoy it! Keep this in mind the next time you have a full morning and need a little extra energy and time! I hope as you read more of my posts and try more recipes and workouts that you truly do see that living a healthy lifestyle can open up SO many doors for you! It is my goal to help you become healthier, stronger, and more confident in yourself so you are ready to take on whatever life brings you and still have some left to give to your loved ones. Live Healthy - Every Day.

Don't forget to check me out on:

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Twitter - @tiffanymercerpt

Pinterest - merc12 and follow my Tiffany Mercer Personal Training board

*For more information on the Visalus ViShape Shake Mix, go to www.tiffanymercer12.myvi.net

Workout Wednesday - Plank Challenge!

16 Minute Plank Challenge!

     Happy Hump Day! Half way through the week, time for another free workout! I'm not gonna lie, at this point (33 weeks!) this challenge was really tough! I still want to challenge you though, and you're gonna need your timer for this one, along with a set of 5 pound dumbbells and a pair of 10 pound dumbbells, and 16 minutes. So here we go! If you can't complete the time, give it your all!

Each Exercise for 1 Minute

Plank                          

Mountain Climbers     

Plank Walks                

Alternating Froggers  

Plank                          

~ 30 Second Rest ~

Plank                          

Plank Leg Lifts          

Plank Rows with 10lbs              

Plank Side Toe Taps  

Plank                          

~ 30 Second Rest ~

Plank                         

Plank Front Raise with 5lbs   

Push Ups                   

Dive Bombers           

Plank         

Done! Since planks work your inner core muscles (the ones you don't see), add this routine to your every day workout to pull in your stomach for a flatter tummy and to increase core strength, which will in turn increase your strength in every type of exercise you do. 

So let me know how you did! I want to know if you could finish it, found it challenging, etc and I am also challenging you to take a picture today, do this workout for 1 week, and take a picture after the week is over. See the proof for yourself, then share it with me! I want to see! Good luck Lovelies!

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Try It Tuesday

Try It Tuesday - Greek Quinoa Avocado Salad

Clean Eating can be exciting! Today I'm getting you back to the Greek to show that a healthy, nutrition-filled meal can be full of interesting flavors. I found this particular recipe on http://www.fitnessmagazine.com/recipes . It is true that you can find clean recipes in lots of places, but don't assume that everything they post is just healthy. Do your research! I can vouch for this one, though. First, here is the recipe:

Greek Quinoa and Avocados

Makes: 4 servings

Ingredients
1/2 cup uncooked quinoa
1 cup water
2 Roma (plum) tomatoes, seeded and finely chopped
1/2 cup shredded fresh spinach
1/3 cup finely chopped red onion
2 tablespoons lemon juice
2 tablespoons olive oil
1/2 teaspoon salt
Spinach leaves
2 avocados, pitted, peeled, and sliced
1/3 cup crumbled feta cheese

Directions
1. Bring quinoa and water to a boil in a small saucepan. Reduce heat; cover and simmer for 15 minutes, or until liquid is absorbed.
2. In a medium bowl, stir together quinoa, tomatoes, spinach, and onion.
3. In a small bowl, whisk together lemon juice, oil, and salt. Mix with quinoa.
4. Place spinach on plates with avocado slices and quinoa. Sprinkle with feta.

Nutrition facts per serving: 332 calories, 7g protein, 27g carbohydrate, 24g fat (5g saturated), 8g fiber

Originally published in FITNESS magazine, May 2009.

Other than the flavor, and how light and fresh it is, I love this recipe because of the nutrition. You can see that it is only 332 calories, has good portions of protein, carbs, and healthy fats, as well as fiber to aid in digestion! Let me break it down a little bit more for you.

Quinoa: is a whole grain that is naturally gluten-free, so it is less likely to cause bloating than other types of grains, it contains B vitamins which provide natural energy, Potassium which helps muscles recover after a workout, Calcium to support strong bones and teeth, AND it is a COMPLETE PROTEIN. In fact, in this dish it is the main source of protein, there is no meat! So it is a great option for those who are trying to stay away from animal products. http://www.medicalnewstoday.com

Roma Tomatoes: Studies show that Roma Tomatoes can reduce the chance of cancer, they are anti-inflammatory, and can improve heart health. 

Red Onion: The onions do have a little bit of protein as well, they also have more fiber, vitamin B-6, vitamin C, as well as Chromium which can increase energy and digestion.

Olive Oil: Is a healthy fat that may lower the risk of heart disease as well as promote healthy skin, hair, and nails. 

Lemon Juice: Is high in Vitamin C which can help fight infections, and lemon juice is also great for detoxifying your liver and revving up your metabolism.

Spinach: Spinach is full of nutrients! The list is long, and the benefits even longer - vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper, as well as selenium, niacin, and omega-3 fatty acids. 

Avocados: Another sources of healthy fats

Feta Cheese: Actually has fewer calories than many cheeses, is a good source of calcium and healthy fats.

So, a little long, but you can see that every ingredient in the recipe has numerous benefits! So eat up, and know that you are doing something good for yourself! I'd love for you to try this recipe and leave your thoughts about it in the comments!!

Don't forget to LIKE my page on Facebook! http://www.facebook.com/wonderfullymadept

wmtraining13@gmail.com

Motivation Monday

Motivation Monday

When you look for "fitness motivation" there are so many catchy phrases out there, but this has to be one of my favorites. Those of you who know me know that I am an all-or-nothing person, and sometimes that gets the better of me, but other times, it drives me to help others see what they can be if they push themselves! 

Yes, I do focus on health and trying to get the inside of the body functioning optimally, and it's so nice that the outside follows and reflects that, but when you see yourself accomplish something like that, you see so much more potential in all of life. You see  that with hard work you CAN reach that goal, even if it's hard. It teaches you your weaknesses and how to overcome them. You learn your strengths and get to see them GROW. At the end of the day, when you achieve a healthier lifestyle, you see yourself differently, and you realize that you can no longer settle for less than all you can be. 

So today, start your week off right, choose healthy meals, do your workouts, drink your water! Not to fit into your skinny jeans, but to see the strength and beauty of which YOUR body is capable!

Tiffany Mercer

NASM Certified Personal Trainer

NASM Fitness Nutrition Specialist

NASM Weight Loss Specialist

http://www.facebook.com/wonderfullymadept

wmtraining13@gmail.com

For updates on my blog and healthy tips every day, LIKE my page on Facebook!

Any questions, send me an email! I'd love to hear from you!

Sunday Fun Day - Hiking

   

Sunday Fun Day

     Happy weekend Friends! I am a HUGE advocate of living your life in balance, even though that is tough for someone like me, who naturally tends to be all-or-nothing. Health, however, demands balance. So yes, I train my clients to reach their goals as quickly and efficiently as possible, but training every day of the week is not the answer. 

    

      It is important mentally and physically to take a break now and then to refresh, recover, and restart. In order to see the best results from your training, you have to let your muscles recover so that they are stronger the next week to tackle the workouts with a new fire and for your mind to have a new determination and passion to push your body. My favorite thing about this, though, is that the benefits don't stop with your training, in fact that is only ONE part of your health! You have a whole life to live - a job to work, a family to take care of, a home to manage, friends to see, food to cook, shopping to do, and the list goes on. At times, it may seem impossible to take the time for a break, but I promise you, IT IS WORTH IT! 

So for this blog, Sundays are dedicated to the refreshing, the renewing, and the revitalizing of yourself. Today, I'd like to recommend hiking! This is something fun no matter what point you are at in your health journey since there are trails at every level. It still gets you up and moving, but in an environment that you probably don't see too much during the week. 

Moving around in the outdoors is one of my absolute favorite things to do, 

because the fresh air cleans out your lungs, 

you get your blood flowing when you are moving around, 

which in turn keeps your whole body functioning at its best potential. 

The fresh scenery often clears your mind and can give you a fresh perspective on life and lift your spirits. 

    I dare you today to get out for a walk, a hike, or a climb, and see for yourself if you are not more productive and more POSITIVE all week long! Enjoy the day!

Tiffany Mercer

NASM Certified Personal Trainer

NASM Fitness Nutrition Specialist

NASM Weight Loss Specialist

http://www.facebook.com/wonderfullymadept

wmtraining13@gmail.com

Saturday Stretch -

                
   Saturday Stretch

     There are all kinds of workouts - High intensity interval training, fat burner walks, and everything in between. No matter how you choose to work out, or what your goals are, there is one thing that is ALWAYS important; STRETCHING. 

Without stretching, the muscles will take longer to recover since they cannot release the lactic acid as quickly, and this results in loss of strength in the muscles and loss of effectiveness from the workout. Don't you want to get the best results from your workouts? We all do, and that is why I am a HUGE advocate of stretching. 

Stretching releases that lactic acid that builds up in your muscles when they are under stress, such as when you are working out. It also elongates your muscles for a leaner look, can help reduce cellulite, and increases the range of motion in your joints, making it easier to sit, reach, walk, and move around in general. Knowing all that, 15-30 minutes a day is well worth it!

There are so many different kinds of stretching, including static stretching, passive stretching, dynamic stretching, foam rolling, ballistic stretching, active isolated, isometric, and proprioceptive neuromuscular facilitation. Sounds really complicated, I know, but it's really simple and should be a part of everyone's day. 

This particular Saturday, I just want you to know that ANY stretching is better than NO stretching. If you worked, it stretch it - BEFORE it hurts. I recommend stretching at the end of your workout to cool your muscles down slowly and work out the tension that you just built up during your workout. 

Saturdays after this, I will go more into the types of stretching, when they are appropriate, and how they will help you! For today, and the rest of this week, just do the best you can, stretch slowly spending about 15 minutes or so after each workout and see the difference! 

Live Healthy ;)

Tiffany Mercer
NASM Certified Personal Trainer
NASM Fitness Nutrition Specialist
NASM Weight Loss Specialist
http://www.facebook.com/wonderfullymadept
wmtraining13@gmail.com

Fun Fact Friday - Work That Grocery Store

Fun Fact Friday

Do you know how to work your grocery store?

     We all are busy, and buying fresh foods for your healthy lifestyle can seem impossible sometimes, how DO you find time to get to the store that often? Fortunately, a trip to the store doesn't have to take so long, if you know where to find what you are looking for.

     It should make you smile that all grocery stores are laid out very similar to each other, as far as the items that you need. All fresh items are laid out around the perimeter of the store, so the only isles you need to go down are for water (if you buy bottled), and seasonings. If you need to buy frozen fruits and vegetables, they will also be in an isle, but I recommend fresh as often as you can.

     Fresh produce is most often located first thing when you walk in the door, with organic produce likely located first. 

     Bulk foods such as nuts and seeds are also located at the front of the store near the produce.

     Fresh deli meats, cheeses, dairy products, and eggs are just around the next bend. 

     

     Now this is not to say that everything on the perimeter is healthy or clean. It is still very important to make sure it is all natural and check the ingredients list for hidden fillers and preservatives that make it hard for your body to properly process the food and get the nutrients that you need from your food. Remember, the shorter the ingredients list, the better! If you cannot pronounce the ingredients, it is a good idea to put it back on the shelf. In general, canned and processed foods and snacks tend to be located down the isles, so you shouldn't need to waste too much time there. 

     Organizing your shopping list in the order that I listed above should also help reduce time spent walking back and forth and searching for each item. If possible, get even more detailed with items listed specifically to your own store. For example, at my store, I know that the organic strawberries and blueberries are first in the door, then bananas, apples then oranges. From there I know I go to the outside and continue my list with organic veggies such as spinach first, then mixed lettuce, then celery, and so on. If I order my shopping list in the order that I find the items, all I have to do is walk in a straight line, and I come up the other side right to the check out line. 

     My favorite large grocery stores are Whole Foods, Sprouts, and H.E.B. . These stores have a wide variety of organic and all natural foods as well as some local produce grown by people nearby. When you do have a little more time, don't forget your local farmer's market! 

     Fast and simple, and on to more exciting things! Come on, no one is excited about grocery shopping every week ;). But, it doesn't have to be a chore. Keep up the good work, friends! 

Tiffany Mercer

NASM Certified Personal Trainer

NASM Fitness Nutrition Specialist

NASM Weight Loss Specialist

http://www.facebook.com/wonderfullymadept

wmtraining13@gmail.com