Recipe: Avocado Mac & Cheese

Here is the Avocado Mac & Cheese recipe I have been raving about!!

Guys... It seriously is THAT good!!



Follow this link for the recipe:
http://www.twopeasandtheirpod.com/stovetop-avocado-mac-and-cheese/

I substituted with whole wheat pasta, and reduced fat shredded pepper jack cheese!

Bon Apetit!!!

Work Hard Wednesday!

Try this intense circuit workout!

Then reward yourself with these DELICIOUS Gluten Free Crock Pot Fajitas!! 

They were a HIT at our house last night!! 

Yumm!!

Stay Fit N Fab!!

Loves,

Ashley and Chenelle

Try Something New Tuesday!!

We need lots of energy today! It's time to go back to dance practice and we couldn't be more excited! During the season we really try to eat clean so that we can have lasting energy!

Try this AMAZING smoothie recipe we had this morning!

Fruit Smoothie:

1 cup frozen fruit
1/2 Banana
1 cup coconut water
1/4 cup Strawberry Greek Yogurt
1/4 cup rolled oats
1 tsp fiber powder
1 scoop Visalus protein powder

Holy Fit!

Make a resolution this week to stick to your fitness plan, follow the fit n fab workouts and try our healthy recipes!

Let us help you change your life!!

Love You!

Stretch It Out Saturday!!

Ashley has the opportunity to go to the MMA fights tonight to watch our friend Josh Burkman fight as the main event!

What a perfect opportunity to highlight these incredible athletes and all that they do to stay in shape and maintain peak fitness levels!

These fighters do everything from mixed martial arts, high intensity cardio, weight training, and Bikram yoga.

They have to know and train their body so they can cut weight by fight day and still have energy to perform their best during the event.

Keep up the good work guys!!

And congrats to Josh on the big win!!

Therapeutic Thursday!

We found an awesome workout that we can't wait to try!!!

This quick and easy yoga workout claims to burn 300 calories in 12 minutes!!

Follow the link:
http://m.oxygenmag.com/Training/Slideshows/Burn-300-calories-with-yoga.aspx#.UDZajPd5mc0mobify-bookmark

Work Hard Wednesday!!

It's already Wednesday! This week is just flying by!

We've got a fABtastic workout for you today!! It's all abs, all the time! Bikini season is almost over..

*tear*

..but that doesn't mean you can't keep rockin' that six pack!!

We're talking about abs people!

Are you ready?

Here we go...

fABtastic:

1min plank hold

20 bicycle crunches

1min R side plank

20 bicycle crunches

1min L side plank

20 bicycle crunches

20 hips up

1 min v-sit hold

20 v-ups

Repeat 5x

OUCH!!!

Once done with your workout we found a cool healthy treat you can turn to! We are all trying to hold on to summer a litte bit longer so we found a yummy recipe used and made by The Catch restaurant at Hotel Casa del Mar in Santa Monica, California.

Here are some tips in making a healthy snow cone.

- Start with quality by selecting fresh fruits that are ripe this time of year.

- Using agave syrup or honey helps to be naturally sweet

- Simmer down. Meaning boil all ingredients in a sauté pan until you reach consistency of marinara sauce. This reduction process brings out all the favors.

Blueberry Raspberry Snow Cone

1qt blueberries

1qt raspberries

1/2 cup agave syrup

Simmer: 15 minutes

Garnish: Blueberry and Raspberry

Simmer ingredients. Purée and strain. Pour 3 oz of mixture into a martini glass, and build snow come with shaved ice on top. Put a few drop of mixture on top with garish.

And ENJOY!!!

How's everyone's butts and legs feeling from yesterday? We sure are feeling it and loving it! Work hard everyone!

Stay Fit N Fab,

Loves,

Ashley & Chenelle

Try Something New Tuesday!

We've got an awesome butt workout for you today!

2 min Jumping Jacks
20 Dumbbell Curl Lunges
(R/L = 1 Rep)
2 min Box Jumps
20 Calf Raises
20 R Leg Calf Raises
20 L Leg Calf Raises
2 min Jumping Jacks
20 Weighted Side Lunges
(R/L = 1 Rep)
2 min Box Jumps
1 min Rest

Repeat 5x

Entire workout should be done in under 1 hour.

Enjoy!

Motivation Monday!!!!

Happy Monday Everyone,

We just wanted to share a little motivation to get you through the week and a workout to get you started on the right foot!

20 Press Jacks
20 Chest Flys
20 Biceps Curls
20 French Press
20 Skull Crushers

Repeat 5x

If you don't have time to go to the gym this would be any easy one to do from your home!

Send us your feedback and let us know how you like this workout!!!

Happy Monday!

Stay FitNFab,
Ashley & Chenelle.

Holy Fit!

As we are getting ready for the week ahead, we are focusing on what more we can do to be just a little bit better this week.. Grab water instead of soda, take the stairs, eat at least 2 meals a day at home.

Start with something small, but do more!

Try and add one healthy habit into your life this week!
What's it gonna be??

Let us know!

Love you!

Stretch It Saturday!

Work Hard Wednesday!

Try Something New Tuesday!

We have got an INTENSE workout for you to try today! We tested it on some of our clients this morning and they/we LOVED IT!!
(and by loved it we mean HATED how intense it was but LOVED how they felt after, so as a trainer, of course, WE loved it!)

5 Rounds For Time:

20 Box Jumps
20 Push Ups
20 V Ups
20 Aussie Pull Ups
(substitute burpees if you don't have a pull up bar at home.)

Then ..

1 min plank hold
25 Sit Ups
1 min R side plank hold
25 Sit Ups
1 min plank hold
25 Sit Ups
1 min L side plank hold
25 Sit Ups
1 min Plank Hold


OUCH!!! How'd you do?

Let us know what you thought of this work out!

See ya tomorrow!

Insomnia!

Hey guys!!

Chenelle here. I just found an interesting article about Melatonin. I am big into nutritional supplements and vitamins. I believe strongly in health prevention rather than treatment!

I suffer from insomnia and have a hard time sleeping, my mind seems to think that between 11pm-4am is when all of my best thinking should happen. Which might be true; however, I would much rather be sleeping.

Anyways, my doctor recommended I try melatonin. It is an all natural, over the counter health supplement that promotes healthy sleep-wake cycles! I have been taking it about a month now, and have seen amazing results. I fall into a deep REM (rapid eye movement) sleep every night.

*if you remember your dreams upon waking, this means you were in a deep REM sleep*

I am getting about 6-8 hours of sleep per night compared to my usual 2-4!

Tonight I wanted to learn a little more about this supplement, and read more on the benefits of proper sleep-wake cycles! I have linked the article here for you guys to enjoy!

There are so many benefits to getting well rested each night; more energy, better memory, healthy skin, more focused, better information retention, cancer prevention, stroke prevention...

The list goes on and on.

So ask yourself.. are you getting enough sleep?

Do you remember your dreams when you wake up?

Do you wish you had more energy?

I'm not a doctor and don't claim to be, but when I find a product that works.. I wanna share it!!

Always ask your doctor before adding any supplements to your diet!

SWEET DREAMS!

Motivation Monday!

Holy Fit!!

We spent a beautiful Sunday up in Park City, Utah, working the Tour Of Utah. It's a globally recognized cycle race with many of the same riders as the Tour De France! Of course we were able to learn a ton about cycling and the health benefits involved! Did you know that the average tour rider consumes 3-5,000 calories on a three hour ride!! The average person should consume less than 2,000 per day! It's crazy to think about the type of energy they are expending on this tour, riding 3-5 hours a day for six days!!

Have you ever taken a spin class? Have you ever gotten to the point that your legs were pedaling so fast you thought they might fall off? Well, that's the speed and intensity, around 100rpm, that the riders maintain for the entire race!!

...and let us just say, these riders are FIT!! We spent plenty of time on the stationary Tour de France bikes that you have all probably seen on TV, just trying to catch up with these guys today! ;)

Now it's your turn!!

Try a spin class, hop on a bike, and imagine you're in the Tour!!

Love ya!

Ashley & Chenelle

Freedom Friday!!

We hope you are all enjoying your Freedom Friday!!

Sorry the post is up so late!
Ash and I are in the middle of a training for LesMills Body Jam!!! ....and we are PUMPED to start teaching this awesome group fitness format!

We LOVE group fitness, we strongly encourage you to try a LesMills class! Or if you already have, tell us your favorite format!

LOVE YOU!

Therapeutic Thursday!!!

Hello Everyone,

Today for Therapeutic Thursday we want to focus on doing something good for your body. Something so simple yet we forget how important it really is and that is DRINKING WATER. We all can probably throw out the number 8-10 glasses a day that experts usually recommend, right? But are we all doing this?

Some benefits that come from drinking more water include:

· Burning fat

· Flush out toxins

· Proper blood circulation

· Good digestion

· More energy

Here is an article sharing more information about the benefits of water and why it is so important for ALL of us.

http://www.dirjournal.com/health-journal/why-is-drinking-water-so-important/

Today we challenge you to drink more water not only today but make it part of your lifestyle so that you can really see the benefits that come from drinking water.

Drink Up!

Loves,

Ashley & Chenelle

Work Hard Wednesday!!

Looking for a HARD but totally doable workout to get you past that midweek slump!?!
Try this quick circuit workout!
You can do it right at home!
We love this one!
Ready, Set, GO!!

Try Something New Tuesday!

Today we have an EASY and delicious recipe for you!!

We want you to try these yummy No-Bake Energy Bites!!

Watch this short video for easy step by step instructions!

They are awesome for on the go, packed full of nutrition... and DELICIOUS!

No-Bake Energy Bites

1 cup (dry) oatmeal
1/2 cup chocolate chips
1/2 cup peanut butter
1/2 ground flaxseed
1/2 coconut
1/3 cup honey
1 tsp. vanilla

Roll into 1 inch balls, refrigerate, and ENJOY!!!



Love you All!!

Motivation Monday!!

Happy Motivational Monday All,

I don't know about you but we sure have been watching a lot of Olympics lately. Not only is this a time when I'm so proud to be an American but I reflect on the time and dedication that is put forth by all these Athletes competing in all of the different sports.

So here is a little motivation for you this Monday. If you are at home watching the Olympics I think that is all motivation for us... To be the best that we can be. All of these athletes are the worlds best and most physically fit for their particular sport.

As you are watching these athletes strive to push yourself to be your best. Whether this is motivation to get yourself in the gym for the first time in awhile or wanting to cut your time for a fast mile...push yourself to be better!

Here is a workout to do in the comfort of your living room if you are enjoying the Olympics today!

http://pinterest.com/pin/159033430562424924/

Let's all start off the week right and GO USA!!!

Holy Fit!

Today is "Holy Fit" Sunday!
We want to start off by talking about your overall health! Health isn't just physical.. Have you given a thought to your spiritual health? Mental? Emotional?

We hope all of you are taking care of your spiritual health today, whether that means going to church, enjoying nature, or spending time with family!

We have put together a fun little video for you guys with a quick and easy recipe for a healthy Sunday dinner!

Crock Pot Chicken and Black Beans!

We LOOOVE this EASY recipe!



Chicken and Black Beans:

4 Chicken Breasts
2 cans Black Beans
2 cans ROTEL HOT tomatoes and jalepenos

Combine all ingredients in crock pot.  Cook on Low setting for 4-6 hours.

Makes approximately 4 servings.
253 calories per serving.

We love to pair this YUMMY meal with a side salad or fresh warm tortilla.

ENJOY!!

Follow us on twitter: @FitNFabBlog
Friend us on Facebook: Fit N Fab

Stretch It Out Saturday!

What did you do for your workout today?

 We got our girls together to switch up our workout a little bit! We were able to join in on the fun at the Rockwell Mud-O-Cross run in Woodscross, UT. This was a 5k run with a mud challenge course at the end! This is a fun way to get a group of friends together and have fun while working out!!!

For Stretch It Out Saturday we want to remind you of the importance of stretching. Stretching is something that often is forgotten.

Here are 3 important reasons why you should remember to Stretch It Out:

1. Stretching improves your range of motion.

2. Stretching reduces risk of injury during activity

3. Stretching prevents post exercise muscle soreness

Hopefully stretching is something we can all try to take a little bit more seriously!

Enjoy your weekend and don't forget to Stretch It Out!!!

Love,

Ashley and Chenelle

Freedom Friday!

TGIF!!!

We are so glad the work week is done, now it's time to have some fun!!

Today is Freedom Friday!

We like to do what we call "active resting" on our free days! We certainly don't wanna hit the gym today, but we also don't wanna fall out of our groove... So what do we do? Actively Rest.

Take some time do something active, dance the night away with your friends, walk the dogs, hike, walk around the mall, go boating!! We don't care what activity you choose today, but we want you to get that body moving while you "actively rest" up for tomorrows workout!

Ash and I are running the Rockwell Mud Run in the morning with some of our closest and fittest friends!! We can't wait to get down and dirty with our friends, and sneak in our daily workout!! This 5k consists of a long mud running course, followed by an extremely wet and muddy obstacle course!! It's a crazy good time!

(Don't worry! Plenty of pics coming soon!!)

Wahoo!!! Getting more excited just thinkin about it!!

So what are you doing with your Freedom Friday? Let us know in the comments below!!

Love you!!

Chenelle & Ashley

Therapeutic Thursday!

Well Hello!!

We are more than half way through the week!

We hope you have enjoyed reading our blog so far!

Today is THERAPEUTIC THURSDAY!

We want YOU

to do something good for your body today!

One of our favorite things that really invigorates our bodies is

Bikram Yoga!

This 90 minute yoga class

gives us the satisfaction of stretching and lengthening our muscles,

all while (literally) pouring sweat!!

Here is a quote from the most recent newsletter from Bikram Yoga:

"Sometimes in the practice of yoga, you get frustrated and wonder, am I getting anywhere? But even when you think nothing is happening, something

is happening. Think of a bird building a nest. The bird goes and finds a twig and brings it back. Then the bird finds a piece of string and brings it back and

finds another twig and brings it back. If a storm comes and destroys the nest, the bird starts all over. Practice isn't always easy - but practice leads to

deeper things, one by one.

- Quoted from Yoga Journal, February 2011 Issue

We LOVE this quote, and feel it applies to ALL areas of fitness,

(and our lives)

not just our Bikram practice.

This practice might seem hard and intense but the benefits that come from even one

class can be very rewarding.

Weight loss, detoxification, mental clarity, and stress relief are just a few of the benefits you will receive from consistent Bikram Yoga practice!

We encourage you to do something therapeutic for your body today!

Take care of your body, you only get one!

We challenge ALL of you to find a Bikram Yoga class in your area and give it a try!
Grab your yoga mat, a towel and PLENTY of water, and GO!! Really Go!

Be sure to post in the comments and let us know about your first Bikram experience!

Already, an avid yogi?

What are your favorite benefits that you have received in your yoga practice?

Love, Light, and Namaste!!

Ashley & Chenelle

Work Hard Wednesday!

Hey Friends!!

Happy Hump Day!

..oh I mean Work Hard Wednesday!!

We're here to help you get past that middle of the week slump.

We've got a workout that will kick your trash, and an amazing smoothie recipe that tastes so good it feels like cheating!

Let's do this!

We call this the Fierce Fifty!!

It's short, to the point, and FIERCE!! 

Try it, you will see what we mean. ;)

Fierce Fifty:

50 Squats

50 Burpees

50 Pushups

50 Sit ups

50 Back extensions 

(supermans)

50 V ups

50 Butterfly sit ups

50 Core leg lifts

50 Lunge switches

Complete all exercises for time.  

Try to complete the entire workout in 30 minutes or less.

..ready, set, GO!!

....phhhew!!

That was intense!

Nothing tops off a workout quite like an after workout snack.

In our case... it's a smoothie!

Have we told you guys yet how much we LOOOVE smoothies?

Well, we do... A LOT!

Expect plenty of our favorite recipes in the near future.

Today, it's Chocolate, Peanut Butter, Nutella, Supreme.

(Yeah... you heard right!)

This recipe calls for:

2/3c. Frozen Strawberries

1/2 or whole banana to taste

1 scoop Chocolate Peanut Butter protein powder 

(or plain chocolate)

1 tsp. powdered fiber supplement

(optional)
1/4c. Rolled Oats

1 Tbsp. Peanut Butter

1/2 Tbsp. Nutella

1c. unsweetened vanilla almond milk

... and voila!

We're not kidding when we say, this protein packed, nutrient rich smoothie

 literally tastes SOO good it feels like cheating.

Enjoy!!

Love You!! 

Ashley & Chenelle