30 Min. Living Room Workout

30 Minute Living Room Workout

Here is my workout for the day! If you have a tiny bit of space and an extra 30 minutes there are no excuses! (sorry for the bad lighting with the pics I was right next to the window and not a photo expert) Make sure to warm up before hand and get a good stretch after.

Pyramid workout: 10-9-8-7-6-5-4-3-2-1

 Windmills

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Deep squats

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Close grip pushup

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Burpee

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 Windmill: Start with legs slightly wider then shoulder width apart. One arm to the side and the other straight up in the air above shoulder. Look directly to the hand that is up in the air. You will then continue to look at your hand and bend at the hips (hinge). Your lower hand will stay close to your body and reach for the floor in front of you causing a slight twist in the trunk area and your hips will move out on the same side of the raised up hand. Keep knees straight (knee on the opposite side of the raised hand can bend slightly). If flexibility is not optimal then you may stop before touching the floor reaching only as far as your body allows. Return to starting position.

 Squat: Start with feet shoulder width apart. Keep weight on your heels throughout the movement. Push your hips back and bend your knees so your butt lowers toward the ground. Squat down below 90 degrees if possible. Return to starting position.

Close grip pushup: Place hands directly below shoulders in a plank position with knees on the ground and back neutral. Bend elbows keeping your elbows close to your sides. Return to starting position.

Burpee: Start in standing position. Squat down placing hands on the floor and then jump both feet back into a plank position keeping feet slightly separated. Jump feet back to hands and push off the floor with a high jump landing back in starting position. Repeat.

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Zucchini pasta and home made pesto!

I finally got to play with new kitchen toy that allows me to EASILY turn my zucchini from a boring veggie to a delicious nutritious noodle! Zucchini makes a great substitute for a healthier pasta dish or if you just need to add a few extra veggies into your day.

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After I made my noodles I started with my home made pesto! It was so simple and easy you literally can change the flavor how ever you want just by adding a small bit of ingredients.

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Directions: Add all ingredients into Vitamix or food processor and blend together until it becomes a soupy texture.

Pesto Ingredients:

2 C fresh basil leaves

1/2 C olive oil

2/3 C pine nuts

1/4 C parmesan cheese (optional)

1/4 to 1/2 tsp. sea salt (to taste)

1/2 to 1 tsp pepper (to taste)

Next I grilled up some chicken on the stove, chopped it into small slices and added some salt, pepper and garlic (garlic salt would work too). There you have it! To serve add a small amount of noodles, chicken and pesto into  bowls and mix it together. My husband and I were both very please how it turned out. The prep time totaled about 20 minutes after cooking the chicken.

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Until next time!

Allysa D. Holt

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Slow Cooker Chicken Tortilla Soup

Im back with another fun fall soup recipe! Chicken tortilla is my FAVORITE soup ever but I am usually to lazy to follow the directions of a recipe so I only get it when I go out to a restaurant. I have made it super simple and easy so those of you at home can have a healthy easy recipe!

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Ingredients:

4 cups organic chicken broth

2 cups water

2 cloves garlic, pressed

1/2 onion chopped

2 1/2 tomatos

3 stalks green onion, chopped

1 can black beans

1 1/2 cup shredded chicken (I used rotisserie for convenience)

1/2 tsp sea salt

1/2 tsp pepper

1 tsp chili powder

1 avocado

cilantro (for topping)

cheese (for topping)

tortilla chips (for topping)

Directions:

Take 1 tomato and food process it until it is a puree, chop the remaining 1 1/2 tomatoes. Set aside avocado, cilantro, cheese and tortilla chips. Place all ingredients including tomato puree in slow cooker. Let cook on low for 6-8 hours. When ready to serve top each bowl with avocado, cilantro, cheese and tortilla chips.

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Vegetable Soup

I am having so much fun coming up with EASY recipes! I can honestly say I don’t really love cooking and I’m not super good at putting flavors together so I have been experimenting to help others out there that struggle just like me! Here is my vegetable soup recipe that I found to be really delicious and nutritious.

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Ingredients:

1 tsp olive oil

1 clove garlic pressed

4 Cups Organic free range chicken broth

2 cups water

1 tsp sea salt

1 1/4 tsp pepper

1 large tomato chopped

3/4 zucchini chopped

1 potato

handful baby carrots halved

1/2 onion chopped

Directions:

Place olive oil and garlic in pot. Add chicken broth and water so garlic doesn’t burn. Add veggies, salt and pepper. Cover and let cook on medium for 10 minutes. Turn heat down to low and let cook for another 20-30 minutes or until veggies are a soft texture. Remove from heat and store in fridge or freezer.

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Homemade Granola Yogurt Parfait

Who else out there loves granola?! I spend so much money on healthy granola at the store and I rarely find one that is clean and tasty. I have made granola in the past but I still seem to be more lazy then anything else so I wanted to create an EASY and QUICK recipe! This is tasty and cheap, I used all ingredients that I found at home already in my kitchen. feel free to try different types of nuts and seeds in your own.

granola

Ingredients:

2 C oats

1/4 C chopped almonds

1/4 C sunflower seeds

1 TBSP chia seeds

1 1/2 TBPS coconut oil (melted)

1/4 cup honey

1 tsp cinnamon

1 tsp vanilla

Directions: Melt coconut oil in the microwave, add honey to liquid coconut oil. Mix all ingredients in a baking pan. Poor coconut oil and honey mixture into the pan and mix well. Bake at 350 degrees for 15-20 minutes or until lightly golden browned.

After making this granola I had to use it in one of my favorite meals. Yogurt parfaits are one of my favorite things for breakfast/lunch or even a quick snack. Here is a great way to make a healthy parfait full of good fats, carbs and protein!

yogurt parpait

Simply layer your freshly made granola, fruit and plain greek yogurt. I used blue berries and bananas (bananas help to make the plain greek yogurt taste sweeter). This mix gives us a perfect taste of both healthy and sweet.

Hope you enjoy!

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I LOVE chocolate!

Hey there friends! This weekend I played around with a few different ways to make a healthier chocolate! I am constantly trying to ignore my urge for chocolate chips and find the healthiest brand of chocolate chips for baking so I decided to test out my own! It turn out chocolate is super easy to make and you can decide how sweet you want it by simply altering the recipe just a smidge.

choco ingerdients chocolate finished

I used 6 simple ingredient I already had laying around the kitchen!

Ingredients:

3/4 C coconut oil

1/2 C Pure unsweetened coco powder

1/4 C Honey

2 tsp. Vanilla extract

1 tsp. Cinnamon

Optional: 1/2-1 tsp. stevia (depending on the sweetness you desire, no stevia makes for a dark chocolate flavor)

Directions: Heat and mix all ingredients in a small pot. Use a small mold (like I did) or lay out parchment paper and pore the chocolate evenly. Freeze for 12 hours and chop the flat piece into smaller sections to make chocolate bars. I have been keeping them stored in the freezer.

The first batch I made with no stevia and it has a pretty distinct dark chocolate flavor. The second batch I tried with 1 tsp stevia and it seemed to really sweeten it up. It was to sweet for me but my husband prefers the sweetness.

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Some of my favorite Glute, Hamstring, and Quad workouts!

Hey all!

Today I want to share with you some of my favorite exercises that really target the butt, hamstrings, and thighs! these are my favorite parts of the body to work because 1) no one wants a flabby lower half and 2) You burn a lot more calories working the BIG muscles in your body! You can try these at home just make sure to pay more attention to your form then anything else!

1) The Squat: This is one exercise that is AWESOME but also tough. I see so many people in the gym doing squats wrong and I get sick thinking about the knee problems that will be coming their way soon.

squat side   squat front

A couple important tips: With the squat you want to keep your chest up and shoulders back, tighten your core so that your back doesn’t get a big curve in it (if it does we need to work on a few other things first), and push your hips back fist to keep your knees from falling over the front of your toes. Your weight should be on your heels and when your first learning this it may feel like your going to fall back (put a chair behind if you if needed). Your knees should never ever go in front of your toes on a squat I suggest using a mirror and standing sideways to watch!

2) The Lunge Pulse: This is very similar to a lunge but you will not return back to the starting position in between each lunge.

pulse lunge up pulse lunge down

Start with your feet wide facing forward, your back heel can be off the ground. Bend your back knee down like your trying to touch the floor but stop a few inches above the ground. Both feet should be facing forward and your front knee should be even with or slightly in front of your ankle (NEVER IN FRONT OF YOUR TOES). Continue this motion of moving up and down until your done and then bring your feet back together.

3)Single Leg Deadlift (DL): 1 leg DL’s are probably my all time favorite exercise for the hamstring muscles. I love it because you are working a lot of the little stabilization muscles in your legs and hips! These are so important for everyday movements and fall prevention.

1 leg DL up 1 leg DL down

You will start in a standing position with your feet facing forward. Your goal is to hinge at the hip joint. You want to keep your spine aligned the entire movement so you will start by looking straight ahead and keeping your next/back in that same position the whole time. Shoulders back pressing the shoulder blades down. A tight core is key for stability of your low back on this movement. Bend the standing knee slightly and hinge forward lifting the back leg, flexing your glutes and keeping your hips and foot facing forward. Lower the leg back down to the starting position using the strength of your hamstrings.

Quick daily workout:

squat x15

pulse lunge X20 each leg

1 Leg DL x10 each leg

Repeat 3 times

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