Kayla Update Week 21

Kayla continues to kick our butts. We recently took a quick trip to Las Vegas for a business trip so we were able to utilize this GORGEOUS gym at the Aria Resort and Casino. 

Here are a couple variations for the classic plank. Planks target arms, back, and abs and each variation can continue to use and challenge each muscle as the muscle groups grow stronger. 

Here is a normal plank. Start with this position, and as it gets easier, move on to the more difficult ones. 

Plank Variation 1: Bending the knees allows you to focus on the arms and abs. Don't place your knees on the floor, just bend and keep knees about an inch above the ground.

Plank Variation 2: Try rocking back and forth slowly while in plank position. 

More tips and work outs coming soon... As soon as things slow down at my house.

Kayla Itsines Update Week 19

With summer here, I've had little to no time to update my blog on our fitness journey. June came up quick and with so many activities and family events, the blog ended up going on the back burner for a while. BUT... I'm back :)

Here is my week 19 update!

I LOVE donuts. I got this sweet shirt for my birthday and I feel like it fits my personality great :)

(Don't mind the portable a/c unit. It's basically saving our lives this summer.)

I've been more than happy with my results from the BBG. Here's to 4 more weeks to complete 2.0!

Baked Apples

Two nights ago, I told Ty I was still hungry (story of my life). He asked what I wanted and of coarse I replied with 'something sweet' and a huge grin. So, somehow, he busted these out.

One apple serves one person.

Pre-heat oven to 350

Quarter each apple, removing the core.

Place on tin-foil covered baking pan, skin down.

Lather in coconut oil and sprinkle with cinnamon.

Bake for 15-20 minutes or until desired tenderness.

This is one of my favorite quick and easy desserts! AND, even kids like it!

Kayla Itsines - Week 15 update

For the past few weeks, I've been sick so it took me 2 weeks to finish a week on the workout plan. I think it's important to allow your body to heal when your sick. It was also my birthday last week which meant a lot of celebrating. I broke my diet more than normal, but still didn't go crazy. My body gets sick when I eat something I'm not supposed to like bread, or tortillas. So, most of my cheating was with sugar. It's OK to cheat every once in a while (on your diet, not your spouse). You can easily get back on track at the next meal. This update is to show a few things. One, my progress. And two, that lighting and posing can play such a huge part in pictures as well as the time of day the photo is taken. These are taken right when I woke up. This is when I've found my body to be the most lean. Through out the day, I tend to puff up a bit due to all the food and water intake. The second set of photos were taken right after I ate at 1 pm.

AM photos:

Stretching my stomach by taking a deep breath in, I can make my stomach muscles appear longer than they really are. This is something I see ON THE DAILY on social media. It drives me nuts. Some people may look like this in real life, and in my opinion, that's fantastic! I'm jealous! I'm not calling anyone out, or claiming no one looks great in real life and everyone is photoshopped, but too often we compare ourselves to the perfect image of someone else. 

This is post-meal around 1. Abs are not as defined as before, and my body begins to appear more bulky than lean. 

The reason for this post is so everyone that is working toward a goal doesn't get discouraged. Don't look at photos on social media and mistake them for raw images. Majority of those photos are photoshopped, or have been taken in the right lighting or during the right time of day to make the person appear fit. Continue working your way to achieving the goal you have in mind for YOU. No one can tell you the right way to look. As long as you are happy, that's all that matters. 

Ultimate Taco Meat

Eating paleo can get BORING. So, my sweet husband does his best to switch things up, trying out new recipes to make sure I'm not eating the same stuff, day after day.


This recipe is out of the Frugal Paleo Cookbook we received for Christmas. (It's a good one to have on hand and can purchase it HERE)

The Ultimate Taco Meat 

Serves 2 - 4 (In our case, its more like two - we eat a lot)


INGREDIENTS:
2-3 TBSP bacon grease or coconut oil
1 cup diced onion
1 cup diced zucchini
1 cup chopped bell pepper
1/2 cup diced carrots
2 cups chopped kale
1 tsp sea salt
1 lb grass-fed ground beef
3 cloves garlic, minced
1 batch Taco Seasoning Blend (posted below)





{Preheat} large skillet to medium heat and melt your desired fat.

{Add} Onion, zucchini, bell pepper, carrots and kale to the hot pan along with the sea salt. Cook and stir until the veggies are almost tender - about 7-9 minutes. {Dump} par-cooked veggies into a large bowl and set aside.

{Return and add} additional tablespoon of fat to the pan if the other has dried out. When the pan is back up to medium heat, cook the ground beef, garlic and Taco Seasoning Blend until the beef is browned - approximately 10-12 minutes.

When the ground beef is nearly done, return the par-cooked veggies to the pan and continue to cook together for another 5 minutes or until the veggies are fully cooked.

{Serve} immediately, or pack away for up to 5 days.


Taco Seasoning Blend:

1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp onion powder
1 tsp garlic powder
1/2 tsp chili powder

In a small bowl, combine all ingredients and mix well.


We've added our meat to salad or you can eat it alone. Either way, it's a great way to get your veggies and protein in a quick meal.

Ranch Dressing recipe can be found HERE

ENJOY!

Ranch Dressing

Life has definitely gotten the best of me this past few weeks and I'm just getting around to posting the Paleo Ranch Dressing recipe.

Ingredients:

1 cup Paleo Mayo (Find recipe here)
1 cup canned coconut milk (full fat)
1 TBSP dill weed (dried)
1/2 tsp garlic powder
1 tsp apple cider vinegar
1/4 tsp salt
1/4 tsp pepper

*Side note on the coconut milk: canned coconut milk separates - with a hand blender, blend the contents of the canned coconut milk back together prior to adding

Instructions:

Combine all ingredients in a bowl and mix.

Ranch will last approximately 1.5 weeks in refrigerator

Kayla Itsines update - week 7

I cannot believe we just finished week 7 from the BBG! I know ya'll are wondering, and yes, my husband looks great in his bikini thanks to this. HAHA. JK.

Seriously, I have seen such a difference! I hate to admit it, but I think I'm actually addicted. I look forward to going to the gym, sweating, and getting that sense of satisfaction that I did something that day. I've seen a lot of lifting in my buttocks area, my quads are beginning to tone, and my abs... are even there when I eat ice cream for a cheat treat!

I wanted to give everyone an update on the challenge, but also to address a few questions I have received through txt and email.

The Kayla Itsines BBG is designed for anyone and everyone that is looking to improve their body, and athletic performance. However, when you begin the workout, your not going to be completing the entire workout three times over. The way the BBG is designed is like interval training. I'm sure you all have heard of HIIT *High Intensity Interval Training*. It's proven to be one of the most effective ways to lose weight AND tone the body without spending hours at the gym.

So, the BBG runs in intervals. 4 rounds, 7 minutes each, with 30 second breaks in-between each round, bringing your total workout to 30 minutes. During each round, there are 4 exercises with a limited number of times you do each exercise. Once you finish the specific number of each exercise, you move on to the next one.

As I mentioned above, everyone will be on different levels. Some people take the 7 minutes to go through one round one time, while others may be able to finish it one and a half times. The key here is to challenge and push yourself, but also focus on your form. Push yourself to your limits, but if you begin to feel faint or like throwing up, back off just a bit.

For example, one round may look similar to this: 24 walking lunges, 15 burpees, 15 tuck jumps, and 40 bicycles. Once you finished the 24 walking lunges (whether it takes you 1 minute, or 4) you just move on to the next one, the burpees. Once you reach the end of the line-up, simply start over until your timer goes off. Hopefully that makes sense.

Here are a few moves we shot while at the gym this morning just to make sure your doing the correct form.

Mountain Climbers: 

That counts as one. Try doing 25 in a row to engage those abs. 

 Elevated Sit Ups:

There's one. Try doing 15. 

Weighted bent-leg jackknifes:

15 reps

Leg lifts:

15 reps

I hope this clarifies a few things, and helps motive a few of you that don't have the Kayla workout right now. Use these 4 moves to create your own interval! 

Vanilla Bean Dream

It's no secret, we're LDS. That means we don't drink coffee or tea. One time, like 10 years ago, my cheer team was headed back from Nationals in California. While waiting in the airport, a few of us went wandering and found this amazingly tasty drink from Starbucks that doesn't have coffee. Now, I know a lot of people are thinking, how can you go to Starbucks and not get coffee? Did you read the first sentence? I'm Mormon! Anyways, I really just wanted a tasty drink and wasn't in the mood for fruity. So, I tried out the Vanilla Bean Frappuccino. Holy cow. That was the tastiest vanilla shake/malt/drink (because really, what is it?) I've ever tasted! So whenever we end up in an airport and I have an extra $10 to spend (which is never, I'm poor, remember?) I like to get the Vanilla Bean Creme Frap.

Fast forward a few years. And remember, now I'm paleo AND addicted to treats.

My husband walks upstairs with this vanilla drink thingy and naturally, I'm like, Hey, give me some of that. I take a sip and bam. Sorry charley, this is mine now! Needless to say he had to make another one for himself (poor guy). But anyways, my point is, he had pinpointed this frappuccino thing without me even telling him! Oh my heavenly goodness.

So, today as I was lashing a friend and fellow reader, I mentioned I would share this AMAZING recipe with you all.

Vanilla Bean Dream:

2 scoops Gnarly Vicious Vanilla protein
1 cup crushed ice
1 cup water
1/4 tsp cinnamon

(Adjust the ice and water ratio to make a thicker consistency)
More ice = thicker

Blend in compact blender and serve immediately.

Plus, it only has 2 grams of sugar in this baby vs the 57 in the starbucks version!

Terrible picture, but you get it, right?

XOXO

Snack Time!

It's no secret I'm a big fan of snacking. I can't go an hour without eating something, unless I'm working or sleeping. That being said, I decided to write down a few snacks I love that are not only satisfying, but they're also paleo approved.

Frozen Fruit and Coconut Milk

This is probably one of my all-time favorite snacks.

(Don't judge my photo, the struggle is real)

Frozen Fruit: Raspberries, Blueberries, Blackberries (Costco)
Canned Coconut Milk (Whole Foods)
Cinnamon

Simply pour the canned coconut milk over the frozen berries and top with cinnamon. We like to get our coconut milk from Whole Foods because they give you a discount if you buy by the case - which we always do. It's important you look at the ingredient list. This is primarily why we purchase the canned vs the bottles or jug milk, there isn't any added sugar. With all canned milks, you will want to make sure your refrigerate the remaining substance, and stir the liquid before use.

Homemade Ice Cream

We bought a Yonanas machine from Bed Bath and Beyond about 3 years ago and have loved using it! We like to make different flavor ice cream that we know is completely healthy, and what ingredients are used.

The main ingredient in the ice cream made with Yonanas is... bananas. It gives ice cream the creamy consistency, while added ingredients change the taste of the treat. We've tried a lot of different combinations, but as long as it will go in the processor, it will work fine.

Strawberry Banana Ice Cream: 2 servings
4 frozen, peeled bananas (peel before freezing)
8-10 Fresh Strawberries

Starting with bananas, alternate bananas and strawberries into the processor. Serve immediately.

Apples and Almond Butter

1 apple
Almond Butter (no added oils or ingredients)

Slice apple, spread almond butter on half of the apple (Duh).



There are also a few things I like to just snack on that are already made.


Dried Plantains (Harmons)

Chips and Salsa (Dried Plantains and Salsa, both from Harmons)

Raw Veggies and Ranch (homemade via mayo)

Celery and Almond Butter

Larabars

Bell Peppers

Greek Salad (Cucumber, Tomato, Kalamata Olives (Costco) and Feta Cheese (Costco))



Hopefully this will give you a few ideas and help with on-the-go snacks, cravings and things to eat between meals!


Ranch Recipe coming soon!


XOXO

Paleo Mayo (hey that almost rhymes)

Before I start, I just want to throw out a quick disclaimer. I've been posting a lot about our Paleo Lifestyle and I just wanted to say that this lifestyle does not work for everyone. Just like everyone else in the world, we have flaws, and we aren't perfect. We strive to do our best and to use the best products available. In no way do we claim any of these recipes or workouts to be our own and would like to fully credit the appropriate authors.

Paleo is something that works for us. We do not believe in evolution (even though The Primal Blueprint insists on it), rather we believe in Christ. We are two LDS people that like to improve our lives and treat our bodies as a temple, keeping it clean inside and out.

Thanks

Paleo Mayo

Eating paleo may seem like a bit of work. You have to prepare everything from scratch and nothing comes from a box or a carton. But, we've found it to be something that is doable, and is part of our lifestyle. We make the time to prepare the food, whether it be Mayonnaise, or a birthday cake, its all from scratch the Paleo way. 

Ingredients: 

2 Whole Eggs (Room temperature)

2 Tablespoons White Vinegar or Lemon Juice (1:1 mixture of the two works as well)

1/2 Teaspoon Salt

1/2 Teaspoon Mustard (Optional)

1 1/2 cup Light Olive oil 

1/4 Teaspoon Pepper (Optional)

First, combine eggs, vinegar/lemon juice, salt, mustard, and pepper in the mixing container. Gently pour olive oil over the top (this part is important). 

Next, insert the hand blender into the mixture, all the way to the bottom, trying to pin the egg yolks against the bottom. 

Turn the blender on, leaving it on the bottom. You will start to feel the egg yolks break up and essentially thicken the mixture, about 10 seconds. Then, slowly raise the hand blender towards the top and ensure the mixture is entirely blended. 

The End. 

Easy huh! There are other oils you can use such as: 

avocado oil

walnut oil

macadamia nut oil (For the rich :))

But, oils you would like to stay away from are: 

soybean oil

canola oil

vegetable oil 

corn oil 

peanut oil

sunflower oil

safflower oil

cottonseed oil

grapeseed oil

The above oils are not a part of the paleo diet and essentially bad for your health. It is essential you use LIGHT olive oil and not EVOO because EVOO is too strong and will taste... nasty. 

We like to use this little baby. It's only $35 and can be ordered HERE

Hope this information helps! I know its hard to make smaller things like this, but your body will thank you in the long run! 

XOXO

Helpful Hints for Going Paleo

I've had a lot of inquiries about what Ty and I's daily diet and workout look like. I can't believe February is halfway over. This is the first year I've actually stayed in shape instead of 'letting myself go' for the holidays. All I can say, is its been totally worth it!

Diet:

Andrea: 

Breakfast:

2- eggs, 2 pieces of bacon

Mid-morning snack (usually between clients):

Gnarly Protein

Lunch: Spinach Salad with tomatoes, kalamata olives, feta cheese, and cucumbers with balsamic dressing from Tessemae's or Caesar dressing from Steve's Paleo Goods 

Afternoon snack: Dried plantains and salsa - they taste just like chips, but they are actually healthy for you. (It's true)

Dinner: Burger and Veggies - we get the Normandy Style frozen veggies from Costco and eat them on the daily. It's a great price, and we don't have to purchase and cut those veggies all the time.

Late night snack: I REALLY like my Gnarly protein. So, I will usually have another serving of that, or, frozen mixed berries with canned coconut milk.


Tyson:

Breakfast: Tyson doesn't usually eat breakfast. He has never been a breakfast person. This is out of choice, and he's usually not hungry in the mornings. But if he is, he will eat 4-5 eggs with sautéed spinach.

Lunch: 5 eggs, sautéed spinach,

Mid-day snack: Usually leftover meat and veggies from the night before. This is anything from Chicken, Burgers, steak, shredded pork, salmon, etc.

Dinner: He tries to have a protein, whether it be steak, burger, chicken, and veggies as well as a starchy vegetable or fruit.

Bedtime Snack: This should actually be his second dinner. He usually eat tuna and homemade mayo, pickles, and an apple.

His main focus is that he eats a lot of vegetables and eats a lot of high-quality meat in order to get his protein.

Obviously, we eat dinner together. I wrote this out to give a few options for dinner. Thank heavens for my husband because he is the prime reason we have continued with the paleo lifestyle as long as we have. He LOVES to cook. So, I clean in return :)

WORKOUT SCHEDULE:

Because our bodies are different, our workout schedules vary, naturally. Obviously Ty is a total babe and has the body of a Greek God so he works out a little differently.

About a month ago, I approached Tyson about a new workout program. I was tired of the same routine, go to the gym, lift two muscle groups, and then go home. It was boring. I found the Kayla Itsines workout through my sister who is ALWAYS finding the new workout programs. She informed me of the program a few months back when I went to visit but she never made me fully aware of what it entailed. But, once I told Tyson about it, we were fully committed.

Here we are on week 5. I can't believe I've made it this far. I've seen a definite change in my body, feel stronger, and I am toning up in places I didn't think would ever tone. (someday maybe I will have the guts to post progress pictures) Ty agrees this is one of the most challenging workouts he's done in a while. You can try the KAYLA ITSINES MOVEMENT for 7 days for FREE!!!! Kayla is from Australia which means she is a shoe-in to be a total babe!

We try to do interval training which includes but is not limited to sprints, spin bike, walks on the beach in Kauai (that one was by far my fave), anything and everything that will get your heart pumping!

Every morning Tyson does intervals on the spin bike, 20 minutes total, changing up the speed and resistance during each minute. (I think this is one of the reasons he is such a babe but I just DON'T have the will or want to get up early in the morning, it's fine)

Here's the tricky part. I took pictures of our fridge and pantry to show you exactly what it looks like. I can tell you this. When something is in the house, you are tempted to eat it! I know, a lot of you have kids that enjoy fruit snacks, small chocolate treats, and processed stuff, but I can tell you, it is having a negative effect on them as well! So, if you want to take the Paleo Leap, do it now, and make sure the whole family is in on it.

Tyson has become MR Chef Boyardee in the past year, cooking up all sorts of concoctions I thought I was going to hate. The trick to being paleo is tricking your stomach into thinking something healthy is actually something you want. Example: Cauliflower Alfredo Sauce with Zucchini noodles. Bam.

First things first.

CLEAN OUT YOUR FRIDGE:

As I mentioned before, if something is in your house, you WILL be tempted. Those late night cravings aren't going to cure themselves.

FILL IT WITH PALEO GOODS:

Fruits, Veggies, Meat. I can't tell you how many times I've said that. That's what we eat. (Careful on the fruit). Here is a list of things that are currently in our fridge/freezer.

Meat:

Chicken Breast
Ground Beef
Ground Pork
Steak
Bacon
Pork chops
Sausage
Pork Roast
Beef Roast
Eggs
Salmon
Shrimp

Veggies:

Cauliflower
Broccoli
Mushrooms
Cucumbers
Zucchini
Spinach
Tomatoes (I know they are a fruit but they don't have as much sugar)
Peppers
Pickles
Sweet Potatoes(Yams)
Onions
Carrots
Olives

Fruits:

Pineapple
Apples

Spices! Being paleo doesn't mean you have to eat bland and boring food. I've posted a picture below of all the spices we have acquired over the past year due to fun recipes that give the food a different flare.

We've also acquired quite a few cookbooks. We have some we favor more than others, but for the most part we use them all.

The Well Fed Series 

The Frugal Paleo Cookbook

Hopefully this is enough to get you all started and answer any questions that you may have. If not, just comment or send us an email. We'll post weekly recipes soon! 

XOXO