HI!

Finally feeling a bunch better from having had pneumonia over the holidays! Lol, so you mean to tell me that I can’t over-work, over-workout, not sleep & stress without getting sick!?! Well, what can I say, I guess I’m a great advice giver, but following it….is a WHOLE other thing lol. Its ok, I am getting my strength back in the gym and attempting to sleep more…if I could, I would. Hashimotos makes sleeping restfully (without help) impossible.

Hopefully you guys were able to enjoy some time off with the family/friends?! I still saw some of my fam which was nice. Made an INCREDIBLE XMAS eve dinner…every year I make an Italian dish for Christmas since everyone’s burned out of Turkey (not me though, I made a FANTASTIC turkey on NYE with mashed garlic cauliflower & haricoverts)

What did I make? I made an incredible cranberry kale salad, butternut squash soup, homemade meat ravioli’s, and for dessert-poached pears MMMMM. Delish

So this is an example of an indulgent meal made health’ier’. PORTION CONTROL IS EVERYTHING!!!

(Super easy & fast!)
Kale Salad with warm Cranberry dressing

You’ll need:
1 bunch of organic Kale
3 tbsp. olive oil
salt/pepper to taste
1 bag fresh cranberries
1/2 c sliced almonds
2 tbsp. honey
3 tbsp. red wine vinegar
1 shallot diced
3 clove garlic
Stevia leaf sweetener
Juice & zest of half a lemon

Directions:
(To prep Kale, you’ll need to cut into thin strips add some olive oil & SP to taste and massage it gently for about 1-2 minutes**trust me, do this & you’ll fall in love with Kale)

-Heat 2 tbsp olive oil on medium, add shallot & sauté for 5 min or until tender, add garlic sauté for 1 more min. then add cranberries, vinegar, honey, lemon juice & zest, sweetener-stir to combine. -Reduce to med low heat & cover, stir occasionally for 5 min. (fresh cranberries will start popping open, its ok
-In large bowl, toss kale with dressing & Almonds….serve & enjoy!

(If you can’t find fresh cranberries, you can get dried but make sure there is NO sugar added)

Brianna’s Butternut Squash Soup **LOVE THIS!

What you’ll need:
1 tbsp olive oil
1 package organic butternut squash (Costco’s is a great value) about 3 1/2 cups-more is ok
3/4 c chopped or pre-shredded carrot
half of a sweet onion chopped
2.5 c of low-sodium chicken broth
1/2 c plain fat free yogurt
1/4 tsp salt

Directions:
-heat olive oil in large sauce pot, add squash, carrot & onion, sauté for about 12 min, add chicken broth & bring to a boil. Cover, reduce heat & let simmer for 30 min. Remove from heat, add salt & yogurt-transfer mixture to a blender-carefully-its hot!
-remove center piece of blender lid (to allow steam to escape) place a clean towel over opening & gently blend going up in level until mixture is smooth.
-Serve and enjoy!

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(If I gave you my homemade ravioli recipe, I’d have to kill you…so if you’re lucky enough to be family or friends that eat it, bravo lol! Maybe one of these days I’ll come up with a cookbook & then divulge my secrets!)

Garlic Mashed Cauliflower **I promise its as good as mashed potatoes but won’t have you feeling sluggish!

You’ll need:
1 cauliflower head
1/2 package of greek yogurt cream cheese
1/2-3/4c Fat free milk
4 clove garlic
1 tsp garlic salt
pepper to taste

Directions:

-steam cauliflower until soft, add to a food processor or blender (if it fits-you can smash it down) add milk, greek yogurt cream cheese, garlic, salt, pepper, blend until smooth (adjust amount of milk, less if you want thicker, more thinner)
-Enojoy…Everyone DIED over this side dish at my house…they all wanted more!

OK!
 

If you want to compliment your healthy eating habits, you really need to get UP and get active! As I said, Baby steps…you don’t have to be an extremist like some people I know (ME! hehe!) but you do need to push yourself to get it together. You’re the only one that can change. As the saying goes, the definition of insanity is doing the same thing over & over, expecting different results! So be the best you that you can be! We all need to set goals for ourselves. Start with something where there is an end date, where you can really be proud of your accomplishments & possibly treat yourself to something great. A spa day perhaps? A new outfit to compliment your hot body?! Then get it back together and set a NEW goal. You should always be trying to be better.

A sample beginner workout, its actually what I have been doing after being so weak from pneumonia to get back into it without killing myself.



Day1
Back
Lat pull down
Reps: 15 @ (ex 40lbs) 12 @50lbs 10 @60lbs 8 @70lbs 6 @80lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Seated rows
reps: 15/12/10/8
Dumbell rows on bench
reps: 15/12/10 (each arm)
Reverse lat pulls
reps: 15/12/10
Cardio: MISS training, elliptical machine-40-65% of max effort for 35-45 min.

Day 2
Chest
Dumbell Press
Reps: 15 @ (ex 10lbs) 12 @12.5lbs 10 @15lbs 8 @17.5lbs 6 @20lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Dumbell Flys
reps: 15/12/10/8
Barbell Bench
reps: 15/12/10
Cable flys
reps: 15/12/10
Cardio: HIIT Elliptical; 1 minute 50-60% max effort, 1 minute 85-90% max effort, repeat 15 times.

Day 3
Biceps/Abs
EZ curl bar
Reps: 15 @ (ex 20lbs) 12 @25lbs 10 @25lbs 8 @30lbs 6 @35lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Hammer Curls
reps: 15/12/10/8 (each arm)
Seated Dumbbell Curls
reps: 15/12/10
Machine Preacher Curls
reps: 15/12/10
Abs:
Crunch with Med ball support
Reps: 15/15/15/15
rest 30sec btwn reps
weighted crunches (use weighted ball, barbell weight, dumbbell weight-water jug whatever!)
reps: 15/15/15
Toe Touches
reps: 15/15/15
Side ups
reps: 15/15 2x each side

Day 4
Triceps/Calves
Skullcrusher
Reps: 15 @ (ex 20lbs) 12 @25lbs 10 @25lbs 8 @25lbs 6 @30lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Tricep push down machine
reps: 15/12/10/8
Tricep Dips
reps: 15/12/10
Tricep pull down cables
reps: 15/12/10
Cardio: Stairmaster at your own level-DO NOT HOLD OR LEAN ON RAILING 35 minutes minimum!

Day5
Shoulders
Dumbell Shoulder Raise
Reps: 15 @ (ex 7.5lbs) 12 @10lbs 10 @12.5lbs 8 @15lbs 6 @17.5lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Empty can Flys
reps: 15/12/10/8
Angled Dumbbell raise on bench
reps: 15/12/10
Military Shoulder Press with EZ Bar
reps: 15/12/10
Calves: Machine calf press-seated
Reps: 15 @ (ex 40lbs) 12 @50lbs 10 @60lbs 8 @70lbs 6 @80lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Standing calf raise-holding weights
reps: 15/12/10/8
Pigeon toe standing calf raise
reps: 15/12/10
Sumo stance calf raise
reps: 15/12/10

HIIT cardio:
fast walk/Jog at 40% to warm up, go 20 sec at 90-100%, walk fast 1 minute: 12 repetitions

Day 6—-REST

Day 7***
LEG DAY!
Quads: Hack Squats
Reps: 15 @ (ex 90lbs) 12/ 10/ 8/ 6 **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Front Squat with EZ curl bar
reps: 15/12/10/8
Leg Extension
reps: 15/12/10
Reverse Squat machine
reps: 15/12/10
Hamstrings: Laying leg extension
Reps: 15 @ (ex 20lbs) 12 @25lbs 10 @30lbs 8 @35lbs 6 @40lbs **example weight, do not lift heavier than you are able to. If you have to repeat weight-do that, there is only going to be progress IF you don’t hurt yourself!
rest 1 min btwn reps
Seated leg extension
reps: 15/12/10/8
Deadlifts
reps: 15/12/10 (each arm)
Walking lunges
reps: 15/12/10 (each side)

Kisses!

Some supplements to consider: Glutamine! I use a great powder form https://primenutrition.com/precision-series/glutamine Its affordable & works….it will help combat your sore muscles & help you recover faster. Amino acids, http://primenutrition.com/catalog/product/view/id/60/s/eaas/category/6/  drink while you workout will help your muscles grow faster (ladies, growth doesn’t necessarily mean bulk! You rip apart your muscles when you workout & they regrow stronger after during recovery!)

OK, I PROMISE YOU CAN DO THIS! This is a really good way to get the ball rolling after it dropped! You WILL be sore, but in as little as two weeks you WILL see a difference. After one month it will get easier to do, do this for 3 months and tweet me your before & after progress-with dates! If you show me your progress, I will send you a FREE gift special from me! Let’s get this shit crackin peeps! I am here for you. Good luck and again, Happy New Year!