Recipe: Pumpkin Greek Yogurt

We had Nohea's baby blessing yesterday and I'm not gonna lie I think I ate a few too many pumpkin chocolate chip cupcakes!!! So now that its Monday, I'm back on the healthy eating wagon but am still craving that sweet pumpkin goodness!! I had some pumpkin purée left over from the cupcake recipe and some plain Greek yogurt from the chicken salad sandwiches, so I came up with this yummy recipe for breakfast!! ENJOY!

1 cup plain Greek yogurt

2 Tbsp Pumpkin Purée

2 tsp Stevia

1 tsp Vanilla Extract

1/2 tsp Pumpkin Pie Spice

1/2 tsp Cinnamon

Recipe: Protein Oats!

Cook oats according to package directions.

Add two egg whites.

Microwave 1 minute.

Add 1/4 cup unsweetened almond milk, 1tsp. Vanilla, 2tsp. Stevia, 1tsp. Cinnamon.

Mix Well.

Top with fresh berries or fruit of choice!

Recipe: Winning Salad!!

So we LOVE to experiment with salads at our house.

We pretty much have them for lunch every day!

However, I think today...

WE HIT THE SALAD JACKPOT!

This one was PERFECTION!

The perfect Salad:

2 large handfuls of fresh spinach

6-8 sliced sweet yellow tomatoes

1 hard boiled egg sliced

4oz grilled chicken

1/4 cup cottage cheese

drizzle olive oil and balsamic vinegar

add some cracked pepper

....and VIOLA

the best salad that EVER happened to my kitchen.

YOU'RE WELCOME!

Love you guys!!

PLEASE share your salad recipes in the comments on insta, FB, or twitter!

We love a good salad over here.

Share the love.

xoxo

Chenelle

Instagram: @FierceFitNFabulous

Facebook: Fit N Fab

Twitter: @FierceFitNFab

Wish List

So I just signed up for my first Half Marathon Nov. 2, and I'm not gonna lie...

I'm TERRIFIED.

...but super PUMPED!

I keep telling myself I'm gonna sign up for one, and I never do so I'm pretty proud of myself for actually pulling the trigger this time!

I'm running the Snow Canyon Half in St. George, Utah.

Well I figured what better way to get marathon ready than by buying a cute new running outfit? 

haha.

(I mean, that, and maybe a little training.)

Thought I would share with you guys the things I found.

Soo I just found these sweet Nikes ON SALE here and pretty much 

revolved the rest of the outfit around them.

Then I found this UHHHMAZING lulu jacket here and I'm OBSESSED.

...but honestly how could you not be. It's perfection.

Figured it would be perfect for the starting line because I'm sure it will be pretty chilly.

Had to find a sports bra here to match the shoes, and I think this one will definitely do the job!

This will feel and look perfect under the jacket for when things start to heat up!

Lastly, dunno if you guys got the memo but camo is totally in this fall so when I saw these leggings by Nike it was love at first sight.

You can find them in about a zillion colors here.

So excited to get my race day outfit!

 I'm hoping it will motivate me and keep me on track with my training schedule.

What are some of your fall fitness favorites?

What do you guys do to get race day ready?

LOVE YOU!

xoxo

Chenelle

Recipe: Protein Pancakes

Need healthy breakfast ideas? 

This recipe was adapted from Jillian Michaels Biggest Loser recipe and is now a staple at our home!! I've changed a few ingredients based on what I always have in my kitchen!

In a blender:

5 egg whites + 1 yolk

1 cup Steel Cut or gluten free oats

1 cup cottage cheese

2 tsp Stevia or natural sweetener

1 tsp cinnamon

1 tsp natural Vanilla extract

Blend together until you get a smooth pancake batter. Makes 6-8 pancakes. Serves 2. I top with whatever fresh fruit we have in the fridge and Sugar Free All Natural syrup! 

xoxo

Chenelle

Title Boxing Utah

Yesterday I FINALLY got to experience a "Power Hour" at Title Boxing Club Utah!

I have been in touch with the owner since before they opened last January trying to schedule a time that I could get in there and try it out so that I could feature them on the blog!!

I'm not gonna lie I was pretty intimidated at first, which is probably why it took me FOREVER to get my butt in there, but seriously this is the PERFECT workout for people of ALL ages and fitness levels!!

Each power hour is a combination of warm up drills, boxing, kickboxing, and toning exercises.

The warm up was an intense 15 minutes of cardio drills and kickboxing.

Then we moved to the punching bags.

Here we did eight 3 minute drills.

HOLY CRAP!!!!!!

When they said INTENSE full body workout, they weren't kidding!!!

Seriously, this was an AMAZING workout.

Not to mention the PERFECT stress reliever.

Haha nothing melts the stress away quite like upper cutting, jabbing and kicking the crap out of your worst enemy in the form of a 100lb bag!!

To finish off the class we did abs and more toning exercises with a medicine ball.

Oh, and did I mention...

you can burn up to 1200 calories in one hour!!

All of Title Boxing Club's trainers have professional boxing and muay thai experience.

My trainer for the day was Sara,

and seriously guys.. she kicked my trash!!!!!!!

I would recommend for ALL of my readers to find a Title Boxing Club location near you and

get into a class ASAP!!!!

...and for my Utah peeps they are conveniently located at:

7871 S. Highland Dr.

in Cottonwood Heights!

Tell them I sent you!!

Seriously SUCH a fun experience, I can't wait to get back into a class.

I think it would be such a fun activity to do with friends or even a date night!!

Check www.titleboxinutah.com  for more info!!

Love you!!
xoxo
Chenelle

MIA

SO sorry I've been MIA for a while guys!!

I've been busy lovin all over this little stud!!! So happy to finally be a mom! 

(..and to NOT be pregnant lol) 

Lots of fun things to look forward to for FierceFitNFabulous.com 

I will be releasing the online personal trainer feature soon!!

Love you!!

xoxo

Chenelle

Pregnancy Workout!

I have gotten lots of questions on which workouts are safe and most effective during pregnancy.

 I am not a huge fan of machines unless they are used for rehabilitation purposes, but they have definitely been a life saver throughout my pregnancy! Using machines for exercises like weighted leg presses, quad and hamstring pulls/presses are a great substitute for when that belly gets to big and heavy to dead lift. 

Although, don't forget to continue with plain old squats! They can help move baby into position for labor and strengthen pelvic floor muscles. 

Also using resistance bands or machines for lat pull downs, bicep curls, triceps and rowing will help keep tone and definition in your arms chest and back. 

The incline bench allows pregnant women to continue to work the chest when lying on your back is no longer an option! 

Remember walking, swimming, and elliptical are great options for cardio if dancing, running or riding the stationary bike become too uncomfortable! 

*ALWAYS consult your physician or midwife before beginning a prenatal exercise routine*

xoxo

Chenelle

Skinny Smoothie

This recipe was submitted on the Facebook!
It seriously tastes like a frosty!!
Good thing it's healthy.. or this could be dangerous!!

Chocolate PB Smoothie!

I got a new protein shake mix from NuSkin in the mail today! I haven't tried the chocolate flavor yet so I was super excited to test it out!

This recipe was super easy!

2 Sc. NuSkin Chocolate Protein Powder
1 Banana
2 Tbsp Peanut Butter or PB2
1/2 Tbsp Ground Flax
1/4 cup Oats
1 cup Almond Milk
Ice

ENJOY!!
If you've got a tried and true recipe share it with us!!! Leave your favorite healthy recipes in the comments or on Twitter/Instagram and get featured on
www.FierceFitNFabulous.com

xoxo
Chenelle

Smoothie Week!!

Guys...

Summer is SOOO upon us!

Memorial Day is right around the corner, my pool is already open so you know that's where I am spending EVERY second of my free time, I'm already busy making hiking and BBQ plans, and what would summer be without 

SMOOTHIES!!!

In honor of Summer, I have officially declared this week

"Smoothie Week"

If you haven't already, join the conversation on twitter. (@FierceFitNFab)

I've asked YOU to share your favorite smoothie recipes with me all week long, and I will feature them on the blog!!
*You can never have too many smoothie recipes, right?*

First up we have @TrabucoFitness who submitted this recipe:

@fiercefitnfab strawberries,bananas, milk, greek yogurt, honey, flaxseed, ice. My kids love it.
— Trabuco Fitness (@TrabucoFitness) May 20, 2013

Not gonna lie, I gave it a whirl this morning... LOVED EVERY SECOND OF IT!!

Thank you!!

Recipe: Black Bean Quinoa & Polenta with Organic Mango Sausage and Fresh Parsley

Ok so we all know by now..
I LOVE to eat.

like.....LOVE!!!

So I figure if I can at least keep things interesting in the kitchen by trying new healthy recipes and giving healthy makeovers to old ones I can keep my ever growing (preggo) belly and the hubs satisfied without feeling like an overstuffed turkey!

This is an adaptation of a recipe that my sister in-law made for me while in Hawaii over New Years.

I literally haven't been able to stop thinking about it since, soooo I FINALLY tried to whip it up myself.

Guys.... it's REALLY good!

 Black Bean Quinoa & Polenta with Organic Mango Sausage and Fresh Parsley

I used Roland Brand Black Bean Quinoa.  I found it at Wal Mart, but if you can't get your hands on this stuff, it would be really easy to substitute using regular quinoa and stirring in some of my homemade Taco Seasoning and desired amount of black beans.
This entire bag makes about 2 cups of quinoa. (2-4 servings)
Begin to cook quiona before you start the polenta and sausage as the quiona takes a little longer to cook. (about 15-20min)

In a small skillet begin cooking the polenta, I cut off about 2 inches for a 2-4 person serving.

Cook polenta on medium heat with about a Tbsp. of Extra Virgin Olive Oil and slowly add chicken broth until you reach desired consistency.

(I like mine on the creamy side)

Next slice up two All Natural "aidells" brand sausages.

I LOVE the Spicy Mango with Jalapeno flavor.

Throw them in with the polenta, stir, cover, and let the sausage cook on low/med heat.

I LOOOOVE these sausages.

They are made with ALL NATURAL ingredients.

No MSG

No Nitrites

Minimal Processing.

Read the ingredients, I was a non believer at first, but they are made entirely of organic chicken breast, real fruits & vegetables, in a pork lining.

No mystery in these hot dogs!

They are a teensy weensy bit pricier, but worth EVERY penny!

Once your quinoa is soft and fluffy, you're ready to assemble!!

Lay a bed of the Polenta/Sausage mixture on your plate, next layer on the Quiona, Cut up about 1/4 cup of fresh parsley and sprinkle on top.

(I LOVE fresh parsley so I just grab a huge handful lol.)

and...

VOILA!

A quick and easy lunch or dinner!!

xoxo

Chenelle

Spring Cleaning!

As you guys have probably noticed by now,

I gave the blog an adorable 

SPRING MAKEOVER!

I figured it was time to buckle down and do some serious work on the blog!

Not only have I redone the design and layout, but I'm goin by a new name..

*drumroll please....*

the blog has been easily relocated to

www.FierceFitNFabulous.com

So much more fitting dontcha think?!?

That means my other social network sights have changed a little too! 

You can follow me easily on Instagram and Twitter directly from this site,

or you can find me here:

Instagram: @FierceFitNFabulous

(personal: @ChenelleMonique)

Twitter: @FierceFitNFab

(personal: @ChenelleMonique)

Facebook is still:

www.facebook.com/TheFitNFabBlog

Hope the new change didn't cause too much confusion!

It's still me! 

Speaking of makeovers though..

 Yesterday morning I modeled for one of my all time favorite senoritas and fellow blogger!

Mary Ann Cruz Horne showed us how to brighten up our looks by adding a pop of color to your lips this spring!! I know I usually stick to mainly Fitness and Nutrition, but lets branch out a bit, k?

Cuz I would be lying to you if I said 

I didn't have an extremely over the top ADDICTION to makeup. 
(even though I struggle ever finding a time or place to wear it lol.)

mmmkay.. 

so here is the segment if you missed it..
(and a sneak peak at my 7 month preggo belly!) 
 
 
Once you've checked out her awesome tips on how to give yourself a quick spring makeover,
head over to her blog
www.muchachamary.com
and enter her sweet giveaway for some amazing Chanel "lippies!"

 Love you guys!!

xoxo

Chenelle

Wanna Workout?

This intense CrossFit style workout might not sound all that bad, but I promise... It packs a MEAN punch!!!

20 Burpees
1 Squat
19 Burpees
2 Squats
18 Burpees
3 Squats
17 Burpees
4 Squats
16 Burpees
5 Squats
..continue in this pattern until you reach
1 Burpee
20 Squats

GOOD LUCK!!
xoxo
Chenelle

Recipe: Roasted Tomato and Asparagus Tortellini

I was totally craving something fresh and summery tonight!

This roasted tomato and asparagus tortellini seriously hit the spot!!!! 

...and it was sooo easy!!

None of these measurements are exact, I kind of just eye balled everything and threw it in.

I promise you can't mess it up!! 

Total Time: about 15 min.

1 bunch of asparagus

10-15 cherry tomatoes halved

2 cups of spinach

1 lemon

1 bag frozen (or fresh) cheese tortellini

2-3 Tbsp Olive Oil

3-4 fresh garlic cloves 

or about 2 Tbsp crushed garlic (in the jar)

2 cups of Italian Blend shredded cheese

Salt and Pepper to taste

Prepare tortellini as directed.  I used frozen tortellini so I just threw it in some boiling water.  Tortellini cooks FAST, so make sure you are close to done with sauce/veggies before putting them in the water, they should only take about 5 mins.

Meanwhile, in a large skillet, on medium heat, start to brown the garlic (I used crushed from the jar) in the olive oil.  Cut asparagus in about 2 inch pieces and toss asparagus and tomatoes in the skillet.  stir constantly so that the garlic and veggies don't burn in the oil.  Squeeze the lemon juice over the veggies and cover for about 2-3 minutes. *Add tortellini to the boiling water at this point if you haven't already*  Add spinach to skillet just before you drain the tortellini and stir. 

Drain tortellini, do NOT rinse with cold water, you want the tortellini to be hot when you return it to the pan so it can continue to wilt the spinach.  Add contents of skillet to the pot you boiled your tortellini in, or a large mixing bowl.  Add Tortellini, cheese, salt and pepper to taste, and stir!

Voila!!

Such an EASY, healthy dinner that is sure to impress!!

Love you!!

xoxo

Chenelle

P.S. Follow the @FitNFabBlog Instagram account for daily tips and updates. I am sincerely sorry that I have been slacking on the blog for a bit.  School is kicking my butt!! I've got my last final this week... *hallelujah* 

...and then I'm all yours!!

mwah!

Baby Got Back!

Ok so the workout...

Butt & Back

2 min squat HOLD
(Hold squat position w/butt BELOW parallel w/arms folded or behind head)
20 Lunges (Each Leg/40 total)
100 calf Raises

(REPEAT 3X)

Then...

20 Push Ups (Strict)
20 Back Fly's w/ at least 10lb.
(Standing-Upper body bent over slightly, arms straight toward the floor. Open arms to fullest extension of wingspan/repeat)
20 Burpees

(REPEAT 3X)


Good Luck!

xoxo
Chenelle

Fajita Recipe!

Hey guys!!
I seriously have an insatiable appetite for Mexican food right now, thanks to this cute lil baby!! ...and seriously I know Cafe Rio is amazing but my husband and I finally decided 4-5 times a week is TOO MUCH!! Haha so I decided to take matters into my own hands.. I was craving fajitas like nobodies business.. And this is one of our all time favorite dinners at our house..

Hope you enjoy!

4-6 Fresh Uncooked Tortillas
2 Boneless Skinless Chicken Breasts
3 Large Bell Peppers [Red,Yellow,Green]
2 Cups Homemade Mexican Rice
Homemade Guacamole
Grated Cheese To Taste
Homemade Taco Seasoning To Taste

Homemade Mexican Rice:
Meanwhile, Add 3/4 cup of your favorite Salsa and 3 Tbsp of Homemade Taco Seasoning to two cups of cooked white rice.

Homemade Guacamole:
1 Avocado mixed with 1/4 cup of your favorite salsa!

Homemade Taco Seasoning:
Equal parts: Cumin, Cayenne Pepper, Onion Powder, Garlic Salt, Red Pepper Flakes. I love this taco seasoning! And it has NO sodium like the pre packaged stuff!! ALL FLAVOR!

ENJOY!!!!

Fab Friday!

Want a delicious post workout snack, or just a healthy breakfast?

Try this delicious peach and protein oatmeal!

1/2 cup oats
1/4 cup water
3 Tbsp Almond Milk
1 Scoop Vanilla Protein Powder
Fresh or canned peaches

Cook oats and water as directed on packaging. Stir in Milk and Protein powder. Top with a generous amount of fresh or canned peaches! YUM!

Have an awesome day!!
xoxo
Chenelle

Fab Friday!

I just made the yummiest smoothie!!!

1 cup frozen strawberries
1 frozen banana
1 cup unsweetened almond milk
1/4 cup rolled oats
1 Tbsp ground flax seed
1 Tbsp Peanut Butter
1/2 Tbsp Nutella
1 scoop Visalus Vanilla protein powder

Yummmm... I'm in smoothie heaven.


HAVE A FABULOUS DAY!!

xoxo
Chenelle

It's your choice..

BOOTY WERK!!

I'm SOOO doing this today.


...do it with me?? :)

Just a thought...

Motivation Monday!

Today I'm bringing back the feisty 50!
I don't have much time to work out because I've got a game today. I love this workout because I can do it quickly in my own living room, and it still packs a punch!

50 Squats
50 Lunges
50 Sit Ups
50 Side Ups R
50 Supermans
50 Push Ups
50 Side Ups L

Follow your workout with a protein packed smoothie! My choice of the day: Tropical Green Smoothie!

1/2 cup Spinach
1/2 cup frozen fruit (peach, strawberry, pineapple, mango)
1/4 cup rolled oats
1/4 cup Greek Yogurt
1 tsp. Stevia or other natural sweetener
1 cup Light Cranberry juice or Water

Have an awesome day!!!
I know I will, this Monday feels like a Friday! Jazz game tonight, Disney World tomorrow!! Wahoo!!

Love you!!
xoxo
Chenelle

Snowy Saturday!

Haha saw this e card and couldn't help but share...


As my belly grows I might be using this excuse too!!! ;)

Happy Valentines Day!

Posted this on Valentines Day and then saw it in my drafts today... Dang!! Better late than never! ;)
xoxo

Recipe: Parmesan & Rosemary Pasta

Mmm if you love fresh rosemary as much as I do, you will LOVE this recipe!


Ingredients
12 ounces whole wheat or gluten free pasta (about 3 cups)
2 boneless skinless chicken breasts shredded
2 tablespoons chopped fresh rosemary
3/4 cup grated Parmesan (3 ounces)
salt and black pepper
1/8 c Extra Virgin Olive Oil

Directions:
Cook the pasta according to the package directions. Reserve 1 ¼ cups of the cooking water. Drain the pasta and return it to the pot.
Meanwhile, using a fork or your fingers, shred the chicken.
Toss the pasta with the chicken, rosemary, reserved pasta water, olive oil, ½ cup of the Parmesan, ½ teaspoon salt, and ¼ teaspoon pepper.
Cook, stirring, over medium-low heat, until the sauce has thickened slightly, 2 to 3 minutes. Sprinkle with the remaining ¼ cup of Parmesan.

This is a delicious and fresh meal that we will definitely be repeating at our house!! It was a nice change for us from the typical Spaghetti or Alfredo and packed with nutrition!

Love you!!
xoxo
Chenelle

Fab Friday!

This intense full body workout is sure to leave you sore for days!!!!!

25 Burpees
50 Box Jumps
75 V Ups
100 Push Ups
125 Sit Ups
150 Squats
175 Jumping Jacks
200 Walking Lunges

Have an awesome weekend guys!!

Love you!!
xoxo
Chenelle

Something to think about...

Recipe: Homemade Mac & Cheese

SOOO I was CRAVING Mac & Cheese today but I really try to avoid eating anything from a box or can when I'm able.

So I decided to make my own recipe for homemade Mac & Cheese.

Guys, it was a HUGE success!! You have to try it!!

1 Cup Uncooked Whole Wheat/Spinach Fortified Noodles
1 Cup Mild Cheddar Cheese
1 Tbsp Unsalted Butter
1 Heaping tsp Flour
1/2 Cup Milk

Boil noodles until tender. Drain, and prepare sauce in same pan before returning noodles to the pan. Melt butter on medium heat, slowly stir in milk and flower. Add 1/2 of the cheese and stir until melted. Return noodles to the pan. Stir and coat with cheese sauce, add remaining cheese and stir until well mixed! Add a little fresh ground black pepper and serve! (Serves 1-2/ This recipe is EASY to double or triple depending on your needs.)

*Let me just make one thing clear: I am ALL ABOUT eating healthy, cooking at home, and eating clean whenever possible. However; this does not mean I absolutely avoid butter and flour at all costs. When eaten in moderation you will not notice negative effects on your health. If you are more of a health nut than me, feel free to substitute with whole wheat flour/Greek Yogurt or anything else that works for you! (Yours just might not taste as good as mine did ;) lol.) I am still a real person, cooking for a real family and sometimes it's not worth the worry when I substitute a million other healthy choices throughout my day! I'm all about making healthy choices.. But not gonna lie and pretend I don't eat a little bit of the "bad stuff" sometimes too!

Anyways, hope you enjoy this recipe! I will never eat the boxed stuff again!!

Love you!
xoxo
Chenelle

Fab Friday!

Go for this intense hamstring, back, and arms workout!

20 Back Squats
20 Dead Lifts
20 Power Cleans
20 Clean and Press
20 Skull Crushers

Repeat 5X


Also I made the yummiest dinner the other night!!!

Lemon Chicken with Salad and Sweet Potatoes!

For the Lemon Chicken:

Preheat Oven to 400•
Squeeze Juice of Half a Lemon over 2 Boneless Skinless Chicken Breasts
Sprinkle with Lemon Pepper
Bake 22 minutes or until thoroughly cooked!

The lemon juice kept the chicken so moist!

This was a QUICK dinner that will definitely be in the rotation again at our house!

Love you guys!!
xoxo
Chenelle

Thursday!

Get this intense CrossFit style workout done today!!! Must complete 200 reps of one movement before moving on to the next.

200 squats
200 Bicep Curls
200 Sit Ups
200 OH Shoulder Press
200 Push Ups

Don't think, just do it!!

xoxo
Chenelle

Recipe: Green Chili Chicken

Green Chile Chicken:
(The new FAV at our house)
2 Boneless Skinless Chicken Breasts
2-4 Slices of Pepper Jack Cheese
1 Small Can Diced Green Chili's
2 Tbsp Olive Oil
Salt/Pepper/Garlic Salt To Taste

Preheat oven to 400•
Cut a long horizontal slit along the center of the thin long edge of the chicken breast, nearly through to the other side. Place half the green chili's into one chicken breast and half in the other. Place pepper jack cheese on top of chili's. Fold over top half of chicken. Close the slit together with toothpicks. Season each side of the chicken with sea salt, freshly cracked pepper, and garlic powder to taste. Drizzle olive oil in the bottom of a baking pan. Place chicken in pan and bake for 20 min or until completely cooked through!! ENJOY!!


Guys I'm not lying when I say this is my new favorite food!!! Holy Cow. It was AMAZING!!!!!

I paired it with sticky rice and Brussels sprouts but you can really pair it with just about anything!

Yumm, I'm hungry again just thinking about it!
LOVE YOU!
xoxo
Chenelle

Holy Fit!!

Hey guys!!

Can't believe it's been almost a week since my last post!! I am seriously behind on so many great recipes I want to share with you this week!!

With my recent pregnancy announcement, starting school up again, and just my crazy life in general I have decided to make a new commitment to the blog! It used to be my goal to post EVERY day! However, that gets exhausting and to be honest some days I don't have anything new to share when it's just my regular smoothies/teaching/practice/healthy dinner kinda day! So from here on out my posts will be dedicated to QUALITY not quantity. If there still happens to be a post every day then... CHYEAH! GO ME!! .. If not, you can be sure that everything that makes its way to the blog is something that either inspired me, or I am actually trying or doing in my life right now!

Love you guys!
xoxo
Chenelle

Motivation Monday!

If her smokin bod doesn't motivate you to keep up on those New Years Resolutions, I don't know what will!!!!

Motivation!

Thursday!

Work Hard Wednesday!

Seriously.. Wednesdays are gonna kill me one of these days!

Wednesday is my tough day!
I started bright and early at 6am training two of my favorite people ever!
(You know who you are!)

Then after a quick power nap it was time for lunch, my workout, and prepping for all of my evening classes!

Today's workout is another from the famous Neil Anderson at GPP Fitness.
Sometimes all you wanna do... Is STAB
(shoulders, triceps, abs, biceps)

Complete each muscle group 3X before moving on to the next superset.

Shoulders:
20 Bent Row
20 Front Raises
20 Shoulder Press

Triceps:
20 French Press
20 Narrow Push-ups
20 Skull Crushers

Abs:
20 Sit Ups
20 Side Ups R
20 Back Extensions
20 Side Ups L
*we substituted V Ups for Back Extensions.. Just cuz.*

Biceps:
Bicep 21's
7 Top to Halfway
7 Bottom to Halfway
7 Top to bottom curls

AND YOUR DONE!

Then it was off to the dance studio!! I love teaching those lil kidlets! It was testing day today and its so fun to see them pushing theirselves and improving their skills!!!

Tonight is my double double at Golds Gym! And what an AMAZING turnout!!! Thanks everyone for coming!! So many new faces in Hip Hop and Zumba! I loved seeing you all!

Well I'm finally home, and after a nice hot bath it's time to curl up with a good book and hit the hay!!!

Love ya!
xoxo
Chenelle

P.S. I still can't get enough of this Mint Leaf and Lime detox water!! Seriously TRY IT!!!

Try Something New Tuesday!

Today I tried a Green Smoothie recipe I found on Pinterest!

Guys..... It was AMAZING!!!

You all know by now that I'm a smoothie JUNKIE!!! Like Freals... I could eat them three meals a day

Anyways, here is the recipe! Seriously.. TRY IT!

1 large handful of spinach
1 1/2 Cups frozen strawberries
1 banana
2 Tbsp ground flaxseed
1 cup unsweetened almond milk


YUMMM RIGHT???

Today's workout was with the totally fabulous trainer Neil Anderson and can be found on his website at GPPFitness.com
It is called "Winter Lemons."
I always love the opportunity to work with Neil! If you are in the Davis County area you should definitely check his gym out! (GPP Fitness)

Love you guys!!
xoxo
Chenelle

Motivation Monday

Looking for a healthy snack?

Cut up some fresh veggies and dip them in hummus!

WOD:
20 Weighted Squats
20 Single Leg Dead Lift R
20 Single Leg Dead Lift L
20 Tic Tocs R
20 Tic Tocs L
20 High Weighted Sit Ups
20 Straight Leg Sit Ups

Also, today I finally tried the Mint Leaf and Lime Detox water I have been pinning... and pinning... and repinning!!

It was amazing!!
I normally have to really keep track to make sure I get my required water intake, but with this I just kept refilling and refilling!! It tastes so delicious I couldn't get enough!

Try it out!!

I kept it in a muscle milk protein shaker so I could shake it up every time I refilled! From the 1st to the 10th glass the flavor was just as strong!

Squeeze one fresh lime into glass
Add 1 Tbsp. fresh mint leaves
Add Ice and filtered water
SHAKE & ENJOY!

xoxo
Chenelle

Holy Fit!

So I told you guys I had plenty of recipes comin your way... and I wasn't kidding!!

I'm pretty much OBSESSED with chips and guacamole. Well avocados are in season right now, and they are having an amazing deal on them at my local market! Soo.... Yep!! Lots of chips and guac at our house!

I love making homemade chips! They are much cheaper than bagged tortilla chips and taste delicious, warm and fresh out of the oven! It's SO easy! Just take regular yellow or white small soft corn tortillas, cut them in fourths. Spread out over medium baking sheet. Spray with olive oil and sprinkle lightly with salt! Bake at 375• for 10 min, and VOILA!! The perfect tortilla chip!

I made homemade guacamole by taking two ripe, pitted and diced avocados, mashing in a small bowl with 1/4 cup of my favorite salsa!

Ole!!!


Also, I kept my workout simple today. I felt like I needed to get a little bit of cardio in even though Sundays are usually my rest days. I did a quick 20 min interval workout on the elliptical, and seriously, I was surprised at how bad it kicked my butt lol!

Elliptical Workout:

2 min Level 7
3 min Level 11
2 min Level 5
3 min Level 15
2 min Level 7
3 min Level 11
2 min Level 5
3 min Level 15

Whew!
Hope you guys are ready for the week ahead!!
I'm not ready for the weekend to end!!!!

xoxo
Chenelle

Recipe: Steak W/ Carmelized Onions, Yams and Brussels Sprouts!

Steak W/ Carmelized Onions, Yams and Brussels Sprouts!

12 oz. Organic Grass Fed Steak
cut in 1/2in. Strips
1 Golden Onion
1 Large Yam
10-12 Brussels Sprouts

Prep Time: 5 min
Cook Time: 15 min

Serves 2

Preheat oven to 405• Slice yam in about 1/4 in. slices. Place on large baking sheet and drizzle with olive oil and sprinkle lightly with salt. Once oven is preheated, yams need to bake for 15 min.

While oven is preheating boil water in a medium sauce pan. Begin cooking Brussels Sprouts when yams have 7 min left to cook. Cook for 7-8 min, do not over cook or you will lose valuable nutrients.

Once yams are in the oven, begin cooking steak strips on medium heat in a large skillet. I seasoned mine with cayenne pepper, salt, and fresh ground pepper. Slice entire onion and carmelize in the same pan with steak and steak juices.
Cook steak to desired wellness.

Drain Brussels Sprouts. Lightly salt & butter.

Layer steak and onions over the yams, serve with Brussels sprouts on the side and ENJOY!!!


This meal is packed with protein, calcium, vitamins A, K and C, Iron and Folic Acid!!

Yummmmm!!!!

xoxo
Chenelle

Snowy Saturday!

This blizzard is still going strong in SLC, and if you guys are anything like me... That means a day of snuggling in bed, movies, and eating something warm and hearty! Are you guys ready for the EASIEST 3 ingredient Butternut Squash Ravioli you will ever find!!!

Here goes:

1 bag frozen 3 cheese ravioli
1 can Campbell's 100% Natural Butternut Squash Bisque
1 large handful fresh spinach

*you can also substitute with cheese and spinach ravioli*

Boil ravioli until tender, drain and return to stovetop at low heat. Add soup and spinach. Stir until soup is warm and spinach is cooked. You can serve with fresh Parmesan or Italian blend cheese on top if desired.

WOW THAT WAS EASY!!!
This hearty, warm winter meal comes in at under 300 calories per serving! Plus it's packed with calcium, vitamin A, Iron, Vitamin C and Folic Acid!!

YUMMMM!!!!


Do you have any healthy recipes you would like to share on the blog? Leave them in the comments below!

Stay safe and warm!
Love you!
xoxo
Chenelle

Fab Friday!!

I'm baaaaaack!!!

Hawaii was AMAZING!!!! A much needed vacation, but now it's back to real life!

I've missed you guys on the blog!
Don't worry I've got plenty of recipes and workouts comin your way!!

There was a HUUUUGE blizzard in the SLC area today so I didn't get to meet with my clients this morning or teach some of my classes. Luckily I was still able to teach my Friday night Zumba at Golds and I was SOO happy about how many of you safely made it to class even in this awful weather! I love you guys and I had a blast dancing with you again! It had been too long!

Here is a quick workout that can be done at home with no equipment for days like today when you just don't wanna be outside!!

20 Squats
20 Burpees
20 Sit Ups
20 Lunges
20 Push Ups
20 V Ups

Repeat entire set 5X

...that oughta' warm you right up!

Love you guys, and I'm glad to be back!
See ya tomorrow!!
xoxo
Chenelle