Fitness

Does anyone else get depressed when they can’t exercise?..

For some Exercising is a chore a job and, it is the most dreaded task of the day, but what some don’t realize is how much fitness is an anti-depressed and a mood enhancer. I don’t think I have ever herd anyone complain about their Endorphins being too high pumping through their body… On that note…

I am an incredibly busy mom of 2, I work in a nursing long term care home facility, and I am trying to start my own business on top of that… but Hello its summer time and my kids are home, its hot outside I want to relax I do fitness 10 out of 12 months throughout the year and I dedicate myself to it. Now fitness ..it shouldn’t be something that people look at you and say..” oh she didn’t work out today” or that girl has flatter abs or bigger muscles then that girl does. Fitness is a lifestyle and it looks different on everyone.

I am usually a person who enjoys being on a routine, during school days, my kiddos will be on the bus by 8 so right after they get on the bus or I drive them to school, I am off to the gym! Every. Single. Day. Unless I or one of my kiddos are sick. What do I do every day at the gym you ask? Why do I go everyday or what am I training for?..

Well this Is How it usually goes. In the morning I will..

  • Get up Make Coffee (Always the first thing)
  • Make my kiddos lunches or food for the day.
  • Have Breakfast usually ( Protein Oatmeal or Waffle)
  • By 8:00 kids are at school.
  • I am usually at the gym for about at least an hour and a half to 2 hours.
  • Workouts differ everyday. But everyday I do at least 30 mins of cardio (Elliptical/Stairs/Bike)
  • Training includes: Abs/glutes/legs/arms/back/resistance training.
  • Post workout will include a high protein, I try to focus more on beans/ lentils/ kale/ sweet potato/ chic peas etc.

This whole morning routine usually takes me until 11:30/12:00

In the afternoon I work n client programs, prep meals for the following days, edit videos, etc.

So after all of this I am usually pooped! But here we are in July  and my kiddos have been out of school now for about a month and a half, and guess what guys I haven’t been to the GYM ONCE!! Not Once! Since my kids have been out of school. Now a lot of people will say,. have you gained back all your weight? Why not, you can’t do both? Insist that its your job?.. etc..

So do I feel guilty for not being to the gym in over a month? No because I go so hard 10 out of 12 months out of the year at the gym, and I want to spend more time with my kids during the summer! Do I miss the gym..? Oh goodness yes! Incorporating cardio outside and at home workouts have been my best friend these past few weeks. Also just playing with my kids outside keeps me super active.

Don’t get me wrong I cannot wait until my kids go back to school to go pump some iron! However having a little break from the gym isn’t always a bad thing. Some people get so caught up in the fitness lifestyle that they loose the importance of everything else. Yes its good to be healthy and to be physically fit. Lets not forget about mentally and emotionally spending time with our families.

Are there any other moms out there that are huge gym goers during the school year and take the summer off to conquer other goals and passions? Message me and let me know!- Allison May xoxo

 

 

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Fitness · Nutrition

High Protein Packed Dessert Heaven!!(Vegan)

So ive been on this new.. Well I guess you can kind of call it an addiction.. I bake. Dirty. But Clean. 😉 I have subsituted all the naughty ingredients like (refine sugars, animal bi-products, fillers etc) with whole grain, organic, raw, no animal bi-products. 

I love discovering new ways I can create delicious sweet treats yet feel guilt free about them. 

I love making donuts,cookies, amd cakes. Follow me on my instagram @donutsanddumbells101 where I feature all of my yummy healthy treats.

This is a little sneak peak! (Protein Fudge Brownies with Vegan Cookie dough spread packed in between.)

Believe me its as good as it looks ;)!

Nutrition

The benefits of eating berries everyday!

I have already wrote a post about oatmeal , and you guys know my obsession like hard… I eat Oat meal everyday! Now when you mix oatmeal and Berries a great thing happens!

Not Only do Berries aid in our health and help with digestion but they are AMAZING for your skin!

Boosts immunity
Aids digestion
Controls blood sugar levels
Fights UTIs
Boots Brain Power
Promotes a healthy heart
Keeps Vision Healthy
Reduces Belly Fat
Fights Cancer
Prevents Pre Mature Aging.
Prevents Acne
Improves Hair Growth.
When you mix Berries and some oatmeal together they are a powerhouse full of fuel and nutrients to your body! I love any kind of crisp, and it doesnt have to be smothered in butter or sugar to taste good either! Berries already give off a natural sweetness so just tweek the sweetness level for yourself.

I always add protein powder to my berry crisps or apple crips not only does it give it a little more flavor, but it helps hold everything together more and not to mention when you have the option to add some protein to your meals why not? Heres a very easy and quick recipie to make Protein Berry Crisp!

Recipie here:

1 scoop vanillia protein powder (I used whey you can use whatever.)

1 cup oats

1tsp cinnamon, flax seed, all spice.

1tbsp coconut oil.

2Tbsp splenda brown sugar.

1Tbsp sugar free syrup.

Layer bottom on round baking pan with frozen berries, add oat mixure ontop, bake at 325 degrees for 15 mins.

Lets all enjoy some berries because I enjoy you all berry much!!

Nutrition

Pumpkin Protein Waffles!!

These Pumpkin Protein Waffles are packed full of Protein,Fiber and Iron!  Super Easy and will take 5 minuites to make! 

Want the recipie?? Ok for sure why not?

  • 1 scoop of vanilla whey (vegan/soy isolate) your choice.
  • 1tsp baking powder.
  • 2 tbsp oat/coconut flour.
  • 2 tbsp pumpkin puree.
  • 1 tsp Cinnamon.
  • 3 tbsp egg whites.
  • 1 1/2 tbsp splenda
  • 1 tsp ground flax seeds

Mix all these ingredients together and it Will look more like a paste then batter, thats ok spread mixure onto heated Waffle Iron. Shut the top and let cook for 1 minuite 30 seconds. I topped it with vanilla greek yougart.

Nutrition · Uncategorized

Chocolate Protein Mug Cake!

Today was one of the best days because I made a CHOCOLATE PROTEIN MUG CAKE!

This Chocolate Protein Cake is super easy and it only takes 45 seconds…

Here are the ingredients that I used..

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  • 1 scoop Chocolate Whey Protein, I used PeScience Select (Chocolate Cupcake)
  • 2 tbsp Cocoa
  • 1 tbsp PB2 chocolate
  • 1tsp baking Powder
  • 1/4 I used Cashew (You can use Almond or regular milk)

To make a brownie Batter Consistency, Microwave for 45 seconds. Top with Low Fat whip Cream. 120 Calories (12gC/6gF/25gP)

Indulge and top with something special! xoxo- Allison

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Nutrition

Easy Egg White OmĂ©lette!

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Hail all the MicroNutrients!!! Can I really say it enough though? Not just how pretty they are but how they make your body feel from the inside out. Improves your skin, Mood, energy which bring you to balancing out your hormones, which is something else that I focus on.

On that Note.. today for breakfast I had a 6 egg white omelette with 5 Asparagus stalks, 1 orange pepper, 1 onion or half, and about 1/4 cup of spinach and I also sprinkled some Mrs Dash (Garlic and herb seasoning), I haven’t been Calculating my Macros lately so I am going to estimate this to be about.. 215 Calories ‘(12C/8gF/25gP).

19206421_10155694669425579_908666571_nThis Omelette was easy and delicious. Packed full of protein and vitamins.( Feta Cheese is completely optional) It took me a whole 5 mins to make.  Make sure to stayed tuned for lots more easy nutritious recipes.

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xoxo- Allison

Fitness

The Benefits Of Planking Everyday!

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Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?

1. A Toned Belly Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2.Reduce Back Pain Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back.

3.Flexibility While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.

4.Improve Your Mood Virtually every exercise has the potential to give you a mood boost and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5.Improve Your Balance and Posture To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

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The front-facing plank engages the following upper and lower body areas: Abdominals, lower back, chest, shoulders, upper traps, and neck, biceps, triceps, Glutes, thighs, and calves. Side planking is particularly effective for training your obliques, which really helps stabilize your spine, while the reverse plank places the focus on your glutes, hamstrings, abs, and lower back.

To perform a side plank, start by lying down on your right side, keeping your legs straight. Next, raise yourself up on your right forearm; your body should form a straight, diagonal line from head to toe. Your hips and knees should be off the floor. You can rest your left hand on the floor in front of you for support, on your hip, or behind your head. Brace your abs and hold for one minute.

For the reverse plank, start out by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Again, keep your body in a straight diagonal line from shoulders to heels, making sure your hips are in line.

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Always Remember to Plank!- xoxo Allison.

Nutrition

Who loves Oatmeal?..

​Oatmeal is low in calories and has only 1.5 grams of fat. The benefits of eating oatmeal include lowering your risk of heart disease and colorectal cancer. Whole grains like oats can also help reduce blood pressure and aid in digestion.

There are so many other benefits to eating oatmeal everyday, also using it for baking and in shakes&smoothies. I have at least one bowl of oatmeal a day and I also mix protein powder in with it to make it exciting. Here is a link to body bulding. Com for a whole bunch of easy recipies that include oatmeal.https://www.bodybuilding.com/content/chef-robert-irvine-oatmeal-3-ways.html

Much love-Allison xo