BFit BFree: New Website!!

Hi everyone!
If you are seeing this post- then first I want to thank you for visiting my blog :) I have recently moved everything to my awesome new website where you will be able to find everything you need in one place!!! So please go there now & read on!!! The new website features my blog, a class schedule, class info, photo galleries, virtual fitness and the ability to search for old blog posts and recipes/workouts that were formally listed here. Be sure to head on over & check it out!

www.bfit-bfree.com

Bikini Boot Camp Challenge Details

 Okay ladies! Here's the skinny on the 'Start Fresh Bikini Boot Camp' Challenge:

This will be a 21 day challenge starting July 1st and ending July 21st. The focus of this challenge will be to learn new ways to clean up your diet & slim down by eating superfoods and additional greens! You will receive fresh/new weekly recipes, cooking tips, & info on a 3-day detox (the detox is not required to participate). You get to choose how hardcore you want to be with the detox part of it! The challenge will also include a mini workout video each week (bikini body focused) and a calendar to track your progress! And now for the super FUN part: there will be one (sometimes even two) bonus challenges each week. These will be fun exercise/food challenges that each participant will complete for a chance to win prizes!

The 'Start Fresh Bikini Boot Camp' Challenge is perfect for you if you are.....

- A Body Back Alumni Mama who needs a fresh start and/or a kick in the pants
- Looking to lose those last few pesky pounds
- Super busy, a traveler, or have a hard time getting to the gym
- Just looking for a fun way to get a rockin' bikini body

Are you already a clean eater? Perhaps even a Body Back graduate? I guarantee you will learn new things during this challenge & take your clean eating to the next level!!

This is a virtual challenge so ladies everywhere & anywhere can participate so tell your friends/sisters/mom/aunts/cousins! The only requirement is that participants must have internet & a Facebook page. All challenge participants will be communicating in a private Facebook forum.

PRICE: $30

Okay, Okay, I know by now you are saying "Sign me up!!" -so here's how:

TO REGISTER: Go to BFit BFree Facebook page & click 'message'- please include your name and email address in the message OR you can email me your info at bfitbfree@yahoo.com. I will then send you a Paypal invoice for the $30. Once the invoice is paid, you will be added to the Facebook forum & ready to begin the 'Start Fresh Bikini Boot Camp' Challenge on July 1st!! Easy Peasy! (If you are currently taking my classes then just feel free to register with me in class).

**Challenge information will get posted as early as June 27th in order to give you ample time to read/prepare prior to starting- so be sure to sign up soon!

Are you ready for an amazing beach bum? Summer arms? Bikini abs? Sign up NOW!! The challenge kicks off on July 1st!!

*Please consult your doctor before changing your diet and/or participating in a new exercise program.

Simple Coconut Chocolate Bars

Okay, let me just start by saying that I am not a dessert person. Yes I know its weird and unnatural, but sweets are just not my thing. My husband thinks I am from another planet (he is a very serious cookie dough/chocolate cake lover). I think my toddler son Jude is taking after my dessert-neglecting ways, because the few times I have let him try chocolate he is not really interested. In fact, I let him have a go at these very bars, but he just tried to pick the chocolate chips out and commented that they were sour- weirdo- I know!!!! (Of course, during this incident my husband was snickering about how Jude cannot possibly be his son)- HA! Anyway, despite not loving dessert; there are a few days out of the month when I do get a few sweet/chocolatey type cravings (ladies I know you feel me here), so I went on a hunt for a treat that was a tad sweet yet still pretty clean. I found a decent recipe (and then modified it a bit) and absolutely LOVE how very simple & delicious these bars turned out to be!!!!

These simple, slightly chewy squares are definitely for the coconut lovers out there. The sweetness from the mini chocolate chips is sufficient to sweeten these squares but as an alternative, you could use carob chips, chopped dates or chopped dried apricots.

 Ingredients:
2 cups finely shredded unsweetened coconut
2 eggs
1 tsp vanilla
½ cup mini dark chocolate chips

1.    Preheat oven to 350F.  Grease a 9x9 inch baking pan.
2.    Whisk egg and vanilla together in a small mixing bowl.  Add coconut and chocolate chips and stir to combine.
3.    Pour out into prepared baking pan.  Flatten out and pat down with a spatula or back of a wooden spoon.
4.    Bake for 22 minutes, until starting to turn golden.  Let cool.
5.    Cut into squares and enjoy!

Green Smoothie Guide

Want to add more greens and good stuff to your diet but don't know where to start? Here is a great GREEN smoothie guide to follow! Let's face it, most of us don't get enough greens in our day and sometimes you are just not in a mood for another salad. Go ahead try one of these smoothies each day for a week and let me know how you feel :)

*You can use raisins or dates to sweeten it up as well!

Enjoy!

Advice for New Moms & MY Transformation

Hi everyone!
Let me just start by saying that I am not a big fan of posting pictures of my body all around the internet, but I do think it is important for everyone (especially all the women/moms I currently train) to understand that I did not always look like I do now. And yes, I have always worked out and stayed in what I thought to be "pretty good shape", but it certainly doesn't "come natural" for me. I am here to tell you that it has been a long journey of serious hard work for me!
 As most people know, I am a mom- so I know all about the CRAZY body changes us women experience when pregnant and the roller coaster of emotions that go along with it. And just because that baby pops out does not mean it is all magically over with. The aftermath of pregnancy is well... pretty ugly! Yes there are some ladies that are freaks of nature & pop a baby out and then magically return to their size, but this is not how it happens for most of us. Most new moms have to figure out a way to balance eating healthy, exercising and taking care of a new baby- all on ZERO SLEEP. This is the shit no one tells you when you are pregnant and I really wish someone had told me because it was hard as hell to adjust!!!! Plus let's face it, leaving your newborn baby to go get your sweat on is the farthest thing from your mind (especially when you are a sleep walking zombie).
Okay so here's my advice for the new moms itching to workout: I know you are scared as hell that your body will never be the same and you think each day you spend just sitting on the couch nursing that newborn will make it even harder to even return to your pre-pregnancy jeans, but just try to relax! Okay, first take a deep breath and don't put so much pressure on yourself! These first three months of baby's life are all about low-impact exercise and survival. If you are motivated enough, you WILL get your body back!! So try to relax & enjoy your new baby and avoid rushing into any high intensity exercise for goodness sake! Start with some daily walks and then really basic moves as you gain your strength back. Also, stay away from the beach where you will want to kill all the skinny bitches in their bikinis (those bitches don't have kids anyway).

Okay now on to my transformation pics............

So now I really wish I would have done a 'shirt off' pic for that first month, but at the time I was not loving my picture being taken period & I am very surprised I even found this one! I would also like to note that I am too skinny in the '18mo after baby' pic. I had muscles do doubt, but I was doing some experimenting with my diet and exercise at that time and accidentally lost too much body fat. I have since gained nearly 15lbs of muscle and currently have what I feel to be a "thicker" body. This has been a difficult transition for me to make. Not only because I had to purchase all new clothes in my new size, but also because I am trying not to get hung up on what society thinks "fit" looks like. I have more of an athlete's body now and honestly my legs are the biggest they have ever been, but I am also THE VERY STRONGEST I have ever been in my life. And lets just say the current me could kick the shit out of pre-pregnancy me and skinny me for sure!!!

ANYWAY, I hope someone out there in the world got something out of my little rant here :) My journey is not over so I will be sure to keep you posted.  If you are currently taking my classes, I encourage you to discuss ANYTHING with me (your fitness goals, your struggles, food questions, etc). I'm an open book & would love to help you in any way that I can!!!

Dinner at my House: Cilantro Salmon Burgers

Cilantro Salmon Burgers with a Cilantro Lime Vinaigrette

Ingredients

• For the patties–
• 1lb salmon, skin removed
• 1 egg, whisked
• 1/2 cup almond flour
• 3 stalks celery, chopped small (yes, small)
• 1 tablespoon olive oil
• 2 tablespoons fresh cilantro
• 1 tablespoon green onions
• 1 tablespoon dijon mustard
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1/4 teaspoon ground ginger

• For the vinaigrette–
• 1/3 cup olive oil
• 2 tablespoons fresh cilantro
• 1 1/2 limes, juices squeezed
• 1/2 lemon, juices squeezed
• 1 tablespoon honey

Instructions

1. Pull out your food processor. If you don’t have one, good luck. Life is just not quite as fun without one. Add all your patty ingredients to the food processor, except for the celery. Once everything is mixed, fold in the chopped celery.
2. Make patties however big you want.
3. Place on hot, greased skillet and cook on both sides for about 3-5 minutes or until cooked through.
4. While the salmon burgers are cooking, make the vinaigrette.
5. Add all vinaigrette ingredients to the food processor. Taste to perfect! Add salt if needed.
6. Top burgers off with vinaigrette.

 YUM! Enjoy!! 

FEARLESS FRIDAY TIP

 I had the opportunity to do a fitness photo shoot the other day.
Here is a sneak peak!

 Have a great weekend!!!

TRY IT: Chocolate Strawberries Made Easy!

Fill an ice cube tray with melted chocolate. Put strawberries in the dividers & freeze!

(Use the highest percent of dark chocolate you can find)- YUM!!!

*Toddler tip: use greek yogurt instead of chocolate :)

Junk food is not a reward. It is a punishment.

There are plenty of delicious treat you can eat that's aren't junk. Give you body the respect it deserves, nourish it with food that will make it feel good!

Try this yummy treat:

Clean Eating Chocolate Mug Cake

(Makes 2 servings)

Ingredients
4 tablespoons white whole wheat flour
6 tablespoons coconut sugar (or sucanat)
2 tablespoons unsweetened cocoa powder
2 egg whites
3 tablespoons non-fat milk
1 tablespoon safflower or coconut oil

Directions
TOOLS: A large mug (a small or regular sized mug won’t cut it)


Step 1 – Whisk together the dry ingredients in your mug. Be sure they are well combined.
Step 2 – Add the wet ingredients and mix well again.
Step 3 – Microwave for up to 5 minutes on high. My microwave is older so if you have a newer one, you may only need 3-4 minutes.


Note: The cake will rise up over the mug during cooking. Don’t panic.

Eat and Enjoy!

Fitness for Everyone!

Last month I was given the opportunity to give a few presentations about fitness for the San Diego Regional Center (SDRC). It was an awesome experience and I loved teaching the groups of people with developmental disabilities and their staff/family members how to stay fit!

I demonstrated several basic exercises and showed everyone how to workout at home without any fancy equipment. We used the following household items to get our sweat on:
-milk jugs
-soup cans
-water bottles
-towels
-a table
-a chair

In addition, I met with some of the clients individually to train them to teach others how to get fit at the upcoming Peoples First Self-Advocacy Conference. I had so much fun & can't wait to give another presentation very soon!

 Good luck to everyone who will be participating in the exercise presentation at the Peoples First conference on May 12th. YOU GOT THIS!! :)

(4/29) Sunday Fitness Challenge

Let's give lazy Sundays a make-over and get our butts moving! These challenges will be quick and well.... not exactly painless, but it will be over before you know it! If you are a mom, these challenges can be done while your kiddos are napping- NO EXCUSES!! Once you complete the challenge workout- leave a comment telling us that you are done (and how long it took you if it is a timed workout). Okay! Are you ready for the challenge?? LET'S DO THIS!!

What you will need: a watch/stopwatch and a mat

 The workout: For Time:
10 pushups
20 flutter kicks (see pic below)
10 squats
20 flutter kicks
10 squats
30 jump squats
10 squats
20 flutter kicks
10 pushups


Have everything you need nearby and go from one exercise to the next doing it as fast as you can.  Keep the timer running the entire time and try not to rest in between exercises.

Once you are all done, post your time in the comments section.


*Disclaimer: please consult your doctor prior to participating in any fitness routines and be sure to warm-up before you begin the workout!

Oh Motherhood.......

(4/22) Sunday Fitness Challenge

 Let's give lazy Sundays a make-over and get our butts moving! These challenges will be quick and well.... not exactly painless, but it will be over before you know it! If you are a mom, these challenges can be done while your kiddos are napping- NO EXCUSES!! Once you complete the challenge workout- leave a comment telling us that you are done (and how long it took you if it is a timed workout). Okay! Are you ready for the challenge?? LET'S DO THIS!!








What you will need: a watch/stopwatch and a mat

 The workout: 3 Rounds for Time
20 jumping jacks
20 burpees
20 squats


*Bonus: 30 sit-ups

Have everything you need nearby and go from one exercise to the next doing it as fast as you can. Once you finish one round (20 jacks, 20 burpees and 20 squats) - then do it again until you have completed 3 rounds total! Keep the timer running the entire time and try not to rest in between exercises/rounds.
*The situps are a bonus exercise so they are optional and do not count into your time (so complete them after you complete the workout and have stopped your timer/recorded your time!)

Once you are all done, post your time in the comments section.


*Disclaimer: please consult your doctor prior to participating in any fitness routines.

GO GO GO!!!!

Dinner at My House: Pineapple Chicken Skewers

Ingredients:
1 cup pineapple, diced
1/4 cup extra virgin olive oil
3 cloves garlic, minced
1 Tbsp ginger, minced
Juice of 1 lemon
1 Tsp salt
1 Tbsp cilantro, minced (parsley works here too)
3 chicken breasts
3 cups pineapple, cut into chunks

Preparation:
Combine diced pineapple, olive oil, garlic, ginger, lemon juice, and salt in a small bowl.
Puree mixture in blender or food processor.
Pour back into the small mixing bowl, and stir in the minced cilantro, set aside to use as a glaze during grilling (I decided to leave the cilantro out of the glaze and just use it as a garnish at the end. I also reserved a 1/4 cup from this mixture and set it aside to drizzle on top of the cooked skewers)
Preheat grill to medium-high heat.
Skewer pieces of chicken and pineapple on metal or pre-soaked bamboo skewers.
Grill skewers for 12-15 minutes, turning every 4-5 minutes. Brush the chicken with the pineapple glaze periodically while grilling.
Garnish skewers with chopped cilantro, and serve (drizzle reserved glaze)

Smoked Salmon Casserole

I am normally not a casserole maker, but decided to take a chance and make one to bring to Easter dinner at a friend's house. I gotta say it turned out pretty yummy (& super healthy of course). It was a perfect holiday casserole, but could also be great breakfast meal!

Ingredients

4 ½ cups small cauliflower florets

1 cup asparagus, finely diced

4 oz smoked salmon, finely diced

10 eggs

¼ cup heavy cream or coconut milk

1/3 cup chives, finely diced

1 tablespoon fresh dill, finely diced

 Lots of freshly ground black pepper

 Directions

Preheat your oven to 350. Steam the cauliflower for 4-6 minutes or until the cauliflower florets are tender but not mushy.  While the cauliflower is steaming, dice the asparagus. Spread the steamed cauliflower on the bottom of a 9×13 glass baking dish.  Layer on the diced asparagus.  Next layer on the smoked salmon.  In a mixing bowl, whisk together the eggs, dill, chives and black pepper. Pour the egg mixture evenly over the veggies and salmon and back in the preheated oven for 35-40 minutes or until the casserole is done all the way through.  Cut into squares and serve. Serves 6-7.

  

(4/15) Sunday Fitness Challenge

  Let's give lazy Sundays a make-over and get our butts moving! These challenges will be quick and well.... not exactly painless, but it will be over before you know it! If you are a mom, these challenges can be done while your kiddos are napping- NO EXCUSES!! Once you complete the challenge workout- leave a comment telling us that you are done (and how long it took you if it is a timed workout). Okay! Are you ready for the challenge?? LET'S DO THIS!!

What you will need: a watch/stopwatch, and a paper/pen

 The workout: 10 Rounds for Time
10 jump squats
10 walking lunges (alternating lunges walking forward)
10 pushups

Have everything you need nearby and go from one exercise to the next doing it as fast as you can. Once you finish one round (10 jump squats, 10 alternating lunges and 10 pushups) - then do it again until you have completed 10 sets total- AS FAST AS YOU CAN! It helps to have paper and a pen nearby so you can make tick marks/keep track of each round you complete. Keep the timer running the entire time and try not to rest in between exercises/rounds. Once you are done, post your time in the comments section.


*Disclaimer: please consult your doctor prior to participating in any fitness routines.

YOU CAN DO THIS!!!!

'Try It' Tuesday: Tin Foil Scrubber

So I made a paleo smoked salmon & veggie casserole for Easter dinner (I am so not a casserole maker), but it turned out yummy! I will post the recipe this week. BUT anyway, as you can see I was left with one crusty glass pan! I once read about using tin foil to scrub glass pans- so I tried it today. I gotta say it worked like a charm and wanted to pass it on to everyone on this lovely 'try it Tuesday' :)

Try This Weight Loss Drink- NOW!!!

Did you know that you can lose weight by ditching all sugary drinks and just drinking WATER!!?
 It's that easy, yet people are still drinking loads and loads of sugar instead!

 I know there are people reading this and saying "Well, I drink sugar free drinks- so I'm fine"- WRONG!!! Check the ingredients and you will find some type of artificial sweetener that is even worse for you than sugar!!! Yuck!

 Sugary drinks have absolutely no nutritional value and are a waste of time (and calories for that matter). And please tell me your not giving these drinks to your kids! If so, you might as well just hand them a bag of sugar and start putting money away for their future dental work. Plus when your kiddos stop listening to you and start climbing the walls instead- (this is called a sugar high which is also followed by a sugar crash/meltdown status)-you cannot get angry with them because their poor little bodies certainly cannot control a blood sugar spike of that size!

So come on, just do it! CUT THE SUGAR! Clean eating means cutting all of the added sugars out of your diet and the  best place to start is with your drinks. I bet you will save approximately 500 calories just by switching to drinking water only.

PLUS WATER IS SO DELICIOUS & REFRESHING!!! Now go fill up a reusable water bottle and drink up!! Need some flavor in your water? Add fruit- melons, berries, lemons, limes, and even cucumber adds some great natural flavor.


Yum :)

Dinner at My House: Clean Eating Sushi & Sesame Slaw

Sushi!!! So yummy!!! Most people head out to a restaurant to get some, but its actually pretty easy (and fun) to make -so I encourage you to try it!

I made rice-less sushi rolls last night (these are paleo friendly), but I have also posted instructions for brown rice sushi rolls if you scroll farther down the page.


Ingredients: You can really choose anything you want to put inside! I used shrimp (steamed/cooled), mango, scallions, avocados and red peppers. I also made my toddler a roll that contained: smoked salmon, avocado, and cucumber (cut into matchstick size pieces). *The seaweed paper is very chewy so if you are giving it to toddlers be sure they are only getting very small pieces!

I do not have a sushi mat so I used a piece of construction paper instead. Rolling can be the hard part (see detailed instructions/pics below). Don't be too hard on yourself- it takes practice! Start closest to you and press firmly as you roll! I used avocado spread out to help seal the roll, but you can also just wet your fingers and dab the end to help it stick together.









SESAME SLAW: I whipped up a side of slaw with very few ingredients: Cabbage, red pepper, rice vinegar, sesame oil & sesame seeds.

Chop 1/2 head of cabbage & 1/2 of a red pepper (or throw it into the food processor like I did- this makes it finely chopped and perfect for little ones to eat too.) Splash of rice vinegar & sesame oil then mix it up and top with sesame seeds (optional). 

*Bonus Rolls: my hubby got home late so I threw the leftover sesame slaw, shrimp, avocado, smoked salmon, & cucumber into a roll for him and he loved it! He would have never ate the slaw by itself so it was a win win :)

If you prefer your sushi rolls with rice- check out these brown rice rolls:
Ingredients

• 3 cups short-grain brown rice (Some packages of white rice specifically say “sushi rice” on them, but you don’t see this label as often on brown rice.  I’ve found that any short-grain variety is adequate.)
• 4 tablespoons rice wine vinegar
• ½ pound raw shrimp (or cooked real crab…please do not buy anything labeled as an imitation!)
• ½ pound raw sushi-grade tuna or salmon
• 2 carrots, peeled
• 1 cucumber, peeled
• 1 or 2 avocados (depending on how much you like them)
• 1 package of Nori (seaweed sheets)
• Necessary supplies: bamboo rolling mats, saran wrap, cutting boards, a very sharp knife, soy sauce (and little dishes for dipping), chopsticks (which can be modified with a rubber band and piece of paper for the little ones), and a flat wooden or bamboo spoon
• Optional supplies: toasted sesame seeds, wasabi, pickled ginger, toothpicks or skewers, and a bowl of water (to dip your fingers and spoon in to keep the rice from sticking)

Directions

1. Cook the brown rice according to the package directions.
2. Before cooking the shrimp stick a skewer or toothpick through each one from end-to-end so they will be “straight” after they are done cooking and will therefore be easy to cut into strips. Boil the skewered shrimp in the water for 3 – 5 minutes or until they are firm.
3. Chop the cooked shrimp, raw fish, peeled carrots, and peeled cucumber into little julienned strips (pictured above). Similarly, slice the avocado(s), but save them for last since they could start to turn brown.
4. Once the rice is done stir in the rice wine vinegar. Some sushi recipes also call for sugar to be added to the rice, but we think it tastes just fine without it. Also, it is best to use a wooden or bamboo spoon when handling the rice.
5. Cut the sheets of nori in half long ways.
6. Cover the bamboo mats with plastic wrap.
7. Now it is time to get started (see pictures to the right and below)!
   • We think it is best for each person to either have their own cutting board and bamboo mat or at least only have to share their items with one other person.
   • Lay 1 of the half sheets of nori along the bottom of the plastic covered bamboo mat.
   • Completely cover the top of nori with a thin, uniform layer of rice.
   • If you prefer the nori to be on the outside of your sushi roll then leave it the way it is with the rice on top.  If you like the rice to be on the outside (like me) then flip it over .
   • Make a nice and neat row along the very bottom edge of the nori with whatever ingredients you’d like on the inside.
   • Using the bamboo mat as an aide roll it over as tightly as you can and keep rolling until it is closed up completely. Then squeeze down on the roll with a little force to really secure it together.
   • If the rice is on the outside (like the picture) we think it is best to lay a little piece of saran wrap over the top of the roll before cutting it. Using a sharp knife cut through the plastic and the roll until you have the desired number of pieces of sushi.
   • We believe in eating as we go when we have to work this hard for our food so enjoy!

Yield: 4 – 6 Servings

Enjoy!!!