Try Something New Tuesday!

We found this awesome article about healthy foods that may prevent certain diseases, including cancer!! You really are what you eat! Choose the best kinds of foods for your body, and it will love you right back!!

“The easiest and least expensive way to reduce your risk for cancer is just by eating a healthy diet.”

http://eatdrinkbetter.com/2009/02/21/10-foods-to-prevent-cancer/

Remember, along with a healthy diet, a physically active lifestyle is important for cancer prevention as well.

Happy Halloween Eve!

Love You!

Chenelle & Ashley

Holy Fit!

This weekend has been an amazing one for sure! It seems like everyone has events to attend! Friends and family are coming together, and we have seen so many fun, unique, sexy, and scary costumes!! Halloween is one of my favorite times of the year! Fall is in full swing and the holidays are just around the corner! I'm sure we've all eaten more candy than we should have, and with Ash and I both celebrating and indulging this weekend I'm definitely ready to jump back on the fitness train tomorrow!! (Did we mention it's a special someone's birthday!? *cough* Ashley *cough*cough*)

Let's not wait til New Years to resurrect those goals! I saw this picture on one of my personal favorite health and fitness blogs, (www.bodyofamother.blogspot.com) and thought I would share it with all of you!!

We hope you all had such an amazing and safe weekend celebrating Halloween!!

Loves,
Chenelle & Ashley

Stretch It Saturday!!

With Ashley off in Park City, Utah celebrating her birthday; and Chenelle on a family trip to Vegas, it's definitely gonna shake up our routine a bit! It's important to make healthy choices even when you're outside of your daily routine!

I'm sure that the girls in Park City have found plenty of outdoor activities to keep their bodies moving! (..and if not, their legs are for sure getting a workout shopping up and down Main Street, and we all know they're dancing the nights away!) Here in Vegas we're doing lots of home improvement projects, playing with the dogs, and checking out the strip..which of course means LOTS of walking!!

I'm not gonna lie, I'm not being too careful with my diet, but I'm still making healthy choices where I can! I'm sure Ash is livin it up too! So enjoy your weekend!! We will keep you updated on ours, and when it's over, it's back to Motivation Monday!!

Love You!!

Recipe: Gluten Free Egg Tacos

This recipe is always a "Go To" at our house! We seem to always have the ingredients in our fridge and its a healthy, filling, and delicious meal!

...plus, it's good for breakfast, lunch, or dinner!!

4 Fresh Corn Tortillas
5 Eggs
1 Ripe Avocado
Salsa To Taste

Warm the tortillas, scramble the eggs and slice the avocado! Combine eggs and avocado in the shells and top with your favorite salsa!

Yumm!!!

Therapeutic Thursday!

Today it's all about injuries. I had a student yesterday with plantar fasciitis and she wanted some tips and tricks on how to heal it quickly! I thought this would be a great opportunity to let all of our blogees know how they can prevent injuries like this!

The main source of plantar fasciitis is not wearing the correct shoes! Making sure you have proper arch support is crucial when working out!! Invest in a good pair of workout shoes! It might cost more now, but it will save pain and money in the future!!

Here is a great article on how to properly heal and treat plantar fasciitis. Remember: We are not Dr.'s. We will always give you our honest opinion using our extensive knowledge of the human anatomy, but the BEST route would be to see your physician and seek medical advice!

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

Many injuries can linger for a long time if you don't properly heal them. Listen to your body and make sure you are doing what's best for you!

It's OK...

Every once in a while it's ok to treat yourself to something sweet!!
All of this health and nutrition talk doesn't mean we're perfect!!

Tonight after an intense practice we gathered up all of the girls and got some pumpkin frozen custard!! And believe us when we say
... it was worth EVERY calorie!!

Did you know that you have about a 600 calorie per day variance before you start to gain weight? This means if you eat something high in calories one day, eat a little lighter the next. Or if you are planning a dinner that's high in sodium, watch your sodium intake throughout your other meals that day! Keep track of the nutrition content of your food. It's all about balance!

If you eat right every chance you get, you can afford to spoil yourself with your favorite dessert every once in a while!!

Love ya!

Chenelle & Ashley

Try Something New Tuesday!

Are you looking for a new chest/back workout? Well look no further!! I tried this out on my clients this morning and it was quite the challenge!!!

20 Burpees

20 Squats

20 Sit Ups

20 Chest Fly's 15/20lb

20 Spartain Push Ups

Don't give up! That chiseled upper body is worth the pain!!

Also, to help you on your way, we found this list of ZERO calorie foods!!

Holy Fit!!

Wow!! We LOVED this article on tips and tricks to help you meet your weight loss goals! We implement many of these in our daily lives, and I'm sure we could improve on a few others!! Check it out! TONS of useful information!

http://www.fitsugar.com/Reasons-You-Losing-Weight-24882317#slideshow

Love ya!!

Chenelle & Ashley

Therapeutic Thursday!

We hear abs are made in the kitchen! Well with Americans eating out as much as they do, we thought it would be perfect to share this article about 8 healthy fast food options!!

http://diet.allwomenstalk.com/wonderfully-delightful-low-calorie-fast-food-choices/

We still recommend you eat at home as often as possible, and plan your meals ahead of time! But, we all know that sometimes life gets in the way and fast food is a last resort! If you're gonna eat out, atleast now you're armed with the knowledge to make healthy choices!!

Put yourself through this excellent workout today! With you're new healthy eating habits and our workouts you will have FAB abs in no time!!

Love ya!

Chenelle & Ashley

Try Something New Tuesday!

Want that perfectly sculpted backside?

..so do we!

Here's an intense leg workout that's sure to get those thighs burnin!!

2 min box jump
20 lunges
20 squats
20 back lunges
20 plié squats (toes completely side)
50 calf raises
1 min wall sit

REPEAT 4X

Love You!!

Chenelle & Ashley



Haha, if this sounds like you, then you're in the right place! Don't give up!

Holy Fit!

I finally got my new recipe book in the mail and am SO excited to share it with you guys!! It's called The Food Nanny Rescues Dinner, By: Liz Edmunds. She talks all about the importance of having family dinners every night, meal planning, and gives hundreds of quick and healthy recipes! I can't wait to try them out and share with YOU!

I love her views of family dinners and I think it ties in perfectly with the Sunday blog! At our house, we try to ALWAYS make it a point to eat meals together if we can! I think it's true that it helps families build strong bonds and healthy eating habits! We strongly encourage you guys to check this book out! It's super cheap on Amazon.com ($16) and is PACKED with useful information and tons of practical recipes and snacks!

Tonight at our house we had Fresh Squeezed Lemon, Butter, and Lemon Pepper Cod. Freshly mashed Red Potatoes with garlic, and a side salad! This recipe wasn't from the book but its so quick and easy I figured I would share it anyways!

Cod:
Preheat oven to 350 degrees.
Serves 2

Two strips of fresh Cod
2 Tbsp Butter
1/2 Lemon
2 tsp Lemon Pepper

Put Cod on baking sheet. Squeeze lemon juice over both strips. Top with butter. Sprinkle with lemon pepper. bake at 350 for 10 minutes.

Potatoes:

Serves 2
Thinly slice 2-3 Red Potatoes for quick boiling. Bring water to a rapid boil. Boil potatoes until soft. In a medium bowl place 1 Tbsp unsalted butter, 1/3 cup of sour cream, 1 crushed clove of garlic. Mash together and serve.

We hope you enjoy this quick and healthy meal!!

Love,
Chenelle & Ashley

Fab Friday!

We are so excited to get the season back in full swing! Tonight was our first home game!!! It might be preseason but whatever!!! We're still excited!! It's so good to be dancing our butts off again, WOO!! Even better that we got a WIN!!

Hope you all have an awesome weekend!!

Love you!!

Work Hard Wednesday!

Hey guys! Chenelle here, today I challenged myself to really "work hard" so i wouldn't feeI like such a hypocrite when I wrote the blog! (Yes, even we fail some days!) So I ate my Oikos Greek Yogurt for breakfast, did the workout with my client, went to Bikram and made a yummy after workout smoothie! All in time to rest up, get some chores and errands done, and cook a healthy dinner before I go teach my back to back Hip Hop and Zumba at Gold's Gym! Whew! I know this is a lot, and for many it's probably not realistic, but for me, I wanted to take advantage of every opportunity I had today to exercise and eat healthy! I challenge you to do the same, whatever that may be that fits your lifestyle. Whether you're just starting on your fitness journey or a junkie like me, I think we can all find opportunities throughout the day to be a little better and make healthy choices.

Here is the workout I did with my client this morning! It can easily be done at home with a step, a mat and an exercise ball!

20 lateral jumps over your step
(R,L = 1 rep)
20 exercise ball pass v ups
(Pass ball from extended v up position, holding ball with arms, pike up, pass and hold between feet, extend and back up switch to arms= 1rep)
20 R Side Ups
20 L Side Ups
20 Crunches

Repeat 5X

Love you!!
Chenelle & Ashley

Motivation Monday!

Don't let this be you!!! 

Stick to a healthy eating plan,
 and if you fall off for a day or two, jump right back on!

Learn more about how to put together a healthy eating plan at:

http://www.choosemyplate.gov/food-groups/

We love the My Plate resource,
and as a beginner it is a great place to start a healthy eating plan
and not get confused by tricky diets that are hard to follow!

This website is also loaded with 

nutrition information, calorie counters, and meal plans

just for YOU!!

Holy Fit!

Try adding this in to your workout routine this week!

We hope you all had an amazing weekend!!

I know we are rejuvenated for the week ahead!

We have got plenty of great new recipes for you to try and workouts that will rock your world!

Have you told your friends about the Fit N Fab Blog yet?

Follow us on Twitter: @FitNFabBlog

Friend us on facebook: Fit N Fab

Love You!!

Fab Friday!

Work Hard Wednesday!

I did this workout with my clients this morning and let me tell you, it was hard!!! We are targeting chest, shoulders, back, and triceps, with a little bit of legs and cardio thrown in! Talk about full body!!!

5 rounds for time:

2min Box Jump
20 Chest Fly's (10/15lb)
20 Side Ups Right
20 Narrow Push-ups
20 Side Ups Left
20 Sit Ups

1 min Rest

The whole workout should be done in less than 45 min! Try it out, post your time to the comments and let us know what you think!

Love You!!

Chenelle & Ashley

Recipe: Low Calorie Crockpot Hawaiian Haystacks!

I know we've already posted once today but this recipe is too good not to share!!!

I'm so obsessed with my crockpot lately, it's so easy!

We LOVE Hawaiian haystacks at our house but I decided to try a healthier version than the one I already make. (Using canned veggies and regular cream of chicken soup)

Low Calorie Crockpot Hawaiian Haystacks:

2 Boneless Skinless Chicken Breasts (frozen is ok.)
1/2lb fresh green beans
2 cans Campbells Healthy Choice Cream of Chicken Soup

Put frozen chicken in crockpot first, layer on the fresh green beans, (I cut them in half first) add two cans of soup. Turn crockpot to Low and let it cook 6-8 hours. 4 hours if you are using the High setting. Shred Chicken with a fork and serve.

We serve over white "sticky" rice and grate mild cheddar cheese over the top! You can add as many fun toppings as you like but with this simple recipe you are at less than 200 calories per serving! Yumm!!!

Bon Apetit!

Motivation Monday!

We had a blast in Vegas! We are sad to let go of summer but at least we got one last weekend of sun! Now it's time to motivate ourselves to keep eating healthy and keep these summer bods in check!!

Love you!