Hey guys! Are you always in rush in the morning for school, work, on a run, etc etc? Well, now you can have your breakfast to go filled with fiber and protein! :D
Check out Blogilates.com! She has amazing recipes, food/workout tips, workout videos and everything you can ask for about working out! Anyways, this recipe is from her website and I made it last night! I kind of changed it up--my version of it :)
What you'll need:
1/2 cup dry oats
1 cup water
1 scoop of protein powder (I used whey protein powder from Robeks!)
3 egg whites
1/8 tsp baking powder
Small handful of blueberries (I used mixed berries with rasberries & blueberries frozen packed from Trador Joes)
Dash of cinnamon
Honey ( I drizzled honey on the baked oatmeal before putting it into the oven & after, on my slice!
Directions:
Set oven to 350F.
Mix all ingredients together in a pan and place in oven for 30 min.
This is when I mixed all the ingredients together, then I sprinkled honey :)
All mixed :)
In the oven :)
FINALLY! It is baked :) Time to eat this delicious oatmeal baked pie!
The best thing about this healthy oatmeal baked pie for breakfast, is that it does not contain sugar!
At last, drizzle your piece of oatmeal pie with HONEY for taste :)
I don’t get why tabloid magazines continue to “expose” celebrities with cellulite when the fact is that 85% of women- both fat and thin, have it! Another little-known fact about cellulite: it’s not fat’s fault. Which is actually bad news because since it’s not a fat problem, dieting and exercise is not the curative… but it can help minimize the appearance and fight it off before it attacks in the first place. Cellulite is free-floating fat cells that have penetrated a weakened lattice of connective tissue bands separating the layer of normal fat from the dermis (the middle layer of skin), and have become trapped just below the surface of the skin. There are 3 causes of the sticky stuff:
-Hormones (which is why men infrequently get it)
-Genetics (Thanks a lot mom!) -Lifestyle (that’s all on you).
Similar to diabetes and hypertension, despite its prevalence, doctors have yet to find a definitive cure for cellulite. However, they have come up with some incredibly effective techniques to manage it, slowing the occurrence, minimizing the appearance, and strengthening slackened tissues.
Cellulite Management
The best way to help prevent and slow the spread of cellulite is by strengthening the fibers of the connective tissues through healing, tightening, and hydrating so that the escaped fat cells can’t permeate the dermis even more. Sure, topicals and medical treatments can help tame the sticky situation… for a pretty penny; or you can take a lifestyle approach that includes Diet, Exercises and Sun Protection.
Diet
There are certain bites with benefits that naturally help strengthen connective tissues, repair cell membranes and increase circulation, all essential components to cellulite management. A few diet suggestions include:
· Whole Grain and Fruit Breakfast- to boost
antioxidant levels.
· Stay Hydrated- to keep your tissues and cells
supple.
· Eggs– the yolk is filled with lecithin which helps strengthen connective tissue. Eat 2 eggs each
week.
· Soybeans and Seaweed- both are boosted by lecithin.
· Diet Rich in Raw Fruits and Vegetables- filled with both water and nutrients.
· Goji Berry Snacks- The “wonder fruit” is bursting with amino acids, anti-inflammatories, and fights
off free radicals which have a direct affect on aging and skin integrity. Exercise
Exercise encourages better circulation, which can help get things (like fat cells) moving. But more than that, it minimizes the appearance of cellulite because, if you lose weight there is less surface area to display the stuff.
Here are the best exercises to help with cellulite:
· Cardio- cardio is the best weight loss exercise that helps burn fat and lose weight so there’s less
surface area to display the cellulite.
· Explosive Exercises- to really engage the cellulite affected area. Like what? Reverse Lunge with
a Leg Lift, Step Ups w/ a Leg Lift.
· Isometric Exercises- static exercises to hone in on the affected area and make it really burn. Like
what? Single Leg Plank, Wall Sit, Airplane- a great isometric Yoga pose.
Minimize sun exposure – I know, it’s time to slip into that teeny weeny bikini, but you want to remember to slather on the SPF first. Why? UV rays can destroy connective tissue, causing blood vessels to weaken, and making cellulite more visible. I know… tanned skin seems to hide the appearance of cellulite, but instead of jeopardizing your skin’s integrity, use spray tans or self-tanning creams to create a smoother appearance. Cellulite or not, don’t be afraid to flaunt your gorgeous body… celebs do, and they have cellulite too.
Mistake #1: You Don't Lift Weights
You’ve no doubt been told that aerobic exercise is the key to losing your gut, but weight training is actually more valuable. Three reasons: 1. Lifting protects your muscle. When people diet without lifting weights, research shows that 75 percent of their weight loss is from fat and 25 percent is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. However, if you weight train as you diet, your weight loss is more likely to be 100 percent fat. Think of it in terms of liposuction: The whole point is to simply remove unattractive flab, right? That’s exactly what you should demand from your workout. 2. Lifting boosts your metabolism. Your muscles need energy to repair and upgrade your muscle fibers after each resistance-training workout. For instance, a University of Wisconsin study found that when people performed a total-body workout comprised of just three big-muscle exercises, their metabolisms were elevated for 39 hours afterward. What’s more, they also burned a greater percentage of their calories from fat during this time, compared with those who weren’t hitting the weights. 3. Lifting torches calories. It’s considered common knowledge that jogging burns more calories than weight training. Turns out, when scientists at the University of Southern Maine used an advanced method to estimate energy expenditure during exercise, they found that weight training burns as many as 71 percent more calories than originally thought. The researchers calculated that performing just one circuit of eight exercises—which takes about 8 minutes—can expend 159 to 231 calories. That’s about the same as running at a 6-minute mile pace for the same duration.
Need a weight workout? No matter your goal, we have the right workout for you. Mistake #2: You Don’t Use the Right Dumbbells
Ladies, we’re especially talking to you on this one. Your goal is to challenge your muscles, not just go through the motions. For instance, if you can lift a weight 15 times, it’s not going to do your muscles much good to lift it for only 8 repetitions. A good way to gauge if a weight is appropriate: Note the point at which you start to struggle. Let’s say you’re doing 10 repetitions. If all 10 seem easy, then the weight you’re using is too light. However, if you start to struggle on your tenth repetition, you’ve chosen the correct poundage. Mistake #3: You Don’t Work Your Lower Body
To cut inches from your waist, make sure you’re working the muscles below your belt. In a Syracuse University study, people burned more calories the day after they did lower-body resistance training than the day after they worked their upper body. “Leg muscles—like your quads and glutes—generally have more muscle mass than those of your chest and arms,” says study author Kyle Hackney, Ph.D. (c), C.S.C.S. “Work more muscle during your exercise session, and your body has to expend more energy to repair and upgrade them later.” So the best approach, of course, is to hit every muscle each workout. Mistake #4: You Don’t Watch What You Eat
You can’t out-exercise a bad diet. After all, you can eat 1,000-calorie fast food burger in just 5 minutes, but it’ll take you more than an hour to burn that many calories with physical activity. So make sure you’re not using exercise as an excuse to eat whatever you want. You may even find that regular workouts help you better follow a smart eating plan. Case in point: University of Pittsburgh researchers studied 169 overweight adults for 2 years and found that the participants who didn’t follow a 3-hour-a-week training plan ate more than their allotted 1,500 calories a day. The reverse was also true—sneaking snacks sabotaged their workouts. The study authors say it’s likely that both actions are a reminder to stay on track, reinforcing your weight-loss goal and drive. Mistake #5: You Skip Workouts
We’re all busy, but that’s usually just a lame excuse. After all, plenty of people find time to exercise. And when was the last time you heard someone say they regretted their workout? Probably never, and here’s why: U.K. researchers found that workers were 15 percent more productive on the days they made time to exercise compared to days they skipped their workout. They were also 15 percent more tolerant of their coworkers. Now, consider for a moment what these numbers mean to you: On days you exercise, you can—theoretically at least—accomplish in an eight-hour day what normally would take you nine hours and 12 minutes. Or you’d still work nine hours, but get more done, leaving you feeling less stressed and happier with your job, another perk that the workers reported on the days they exercised.
Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the rightexercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's workout, below, hits every major upper-body muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.
Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.
"I've always loved fitness, working out, talking to people about health, what are great foods to eat, teaching different workout techniques, and love being active. People may eat anything they want but they have to eat it in small portions (i.e sweets, candy, chocolate) should be eaten in small portion. Unlike fruits and vegetable you may eat lots of it and still feel good about yourself and be fit. Just change your eating habits and I guarantee you will live a longer and healthier life." Brittany says.
Four Top-Tier Moves 1. Reverse fly
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing (a). Raise both arms out to the sides as you squeeze your shoulder blades together (b). Return to start. That's one rep. 2. Biceps curl
Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up (a). Without moving your upper arms, bend your elbows and curl the weights toward your shoulders (b). Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep. 3. Dumbbell cross jab
Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder (a). As you return to start, repeat with the right arm (b). That's one rep. 4. Lying triceps extension
Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other (a). Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head (b). Pause, then lift the weights back to the starting position. That's one rep.
Mistake #2: You Don’t Use the Right Dumbbells
Mistake #4: You Don’t Watch What You Eat
