Thea's Tropical Fruit Protein Smoothie

The weather is nice, and all I want lately is something cold and sweet! I just finished a tough workout, and on my way home from the gym (starving as always) I was thinking of what to make. Something with fruit (after workout and in the morning is the best time to consume fruit because they are simple carbs and refuel muscle glycogen stores), and something with protein to get to the muscle cells quickly... Mmmm a smoothie! Better yet, the best smoothie ever!! I got all the ingredients that sounded refreshing, threw them together and in result ended up with MAGIC! This protein smoothie is so yummy you wouldn't even know it is health in a cup!

Thea's Tropical Fruit Protein Smoothie

Ingredients:
1 Scoop Nu Tek Pro 5 Vanilla Protein (Nutriship Brea)
1 C. Vita coco coconut water
1/4 Papaya (seeded, and skinned)
1/4 Grapefruit (seeded and peeled)
1/2 Small kiwi
1/2 Tbsp. unsweetened coconut flakes
6-8 ice cubes

1. In blender add ice, coconut water, Nu Tek Pro 5 vanilla Nutrishop protein, fruit, and coconut flakes.
2. Blend for a few minutes, then serve.

Nutrition Facts:
Calories: 288
Carbs: 34g
Fat: 3g
Protein: 33g
Sugar: 24

Did I mention that this is good anytime of the day? Breakfast smoothie, mid-day snack, dessert, or post workout treat!

Work It Out: Inside Or Out

Let's face it; the gym isn't for everyone. Although I think more people need to make it a part of their routine, living an active lifestlye is more important than being an avid gym-goer in my opinion.
Where to start:
If you have an able body, then you have the ability to be fit an active. No excuses! Begin by walking or jogging. That can soon turn in to walking or jogging with some abs,and push-ups. Later, you can add in squats, and lunges. From there when the running isn't challenging you can add in sprints to your run ie. Jog a street then sprint a street. Shoot for at least 30 minutes a day!
Other options:
Park workout
Outdoor sports
Outdoor yoga
Jumping rope
Power walking
Stadiums at a school (running the stairs)

No excuses... Find things to do wherever you are!

Workout of the Day: Tone That Tush

It is summer, and who doesn't want to show off a nice round behind?! Ladies in short shorts/bikini's, and guys HAVE to face it; girls check your backside out just like you check theirs out. This workout can be for both girls and guys, guys just add a little more weight! The only way to get a tight and toned tush, is to work it out! Let's get off our booties, and get to work!

Thea's Tone That Tush Workout

5 minute warm-up your choice
4x12 Lying leg curls (first set light, then progress weight)
4x12 Wide squats
4x12 Dumbbell box step-up
4x12 Barbell stiff-legged deadlifts
3x15 Hip abductor Superset with..
Dumbbell walking lunges
4x10 each leg butt blaster (or glute kickback)

FEEL THE BURN!

Thea's Pumpkin Coconut Protein Pancake

This meal is extremely delicious and healthy. This pancake has veggies (canned pumpkin), complex carbohydrates (oats), protein (egg whites), and healthy fat (coconut). Can you say delicious and nutritious?!

Ingredients:
1/2 C. oats
4 Egg whites
1/4 C. canned pumpkin (not canned pumpkin spice)
1/2 Tbsp. unsweetened coconut
Dash of cinnamon
Dash of allspice
Dash of nutmeg

1. Heat up pan and spray with non-stick spray.
2. Crack egg whites in bowl.
3. Add the rest of the ingredients.
4. Add a splash of water and stir or whisk together.
5. Pour on pan.
6. Flip.
7. Serve. (You can add a little greek yogurt on top, honey, pure maple syrup, a little agave nectar, or sugar-free syrup).

Calories: 256
Fat: 5
Carbs: 33
Protein: 23
Sugar: 2

Workout of The Day: Jump Your Way to Fit

I did a pretty grueling cardio routine using one of the easiest pieces of equipment out there- a jump rope! You can do this outside, in your garage, in your house (if you have high ceilings), even in a hotel room. Get on some tennies and grab a rope (Target, Big 5, Walmart, Play It Again Sports, Etc.) and get to jumpin'!

Thea's Jumpin' to Fit Routine

3x 100 regular jumps -30 seconds rest between sets
3x 100 alternating feet jumps- 30 seconds rest between sets
3x 100 50 on right foot 50 on left foot- 30 seconds rest between sets
3x 10 double jumps- 30 seconds rest between sets

OK, you should be sweating... huffing... and of course PUFFING, but it's not over!

2x 200 regular jumps- 1 minute rest between sets
2x 200 alternating feet jumps- 1 minute rest between sets
2x 200 100 on right foot 100 on left foot- 1 minute rest between sets
2x 15 double jumps- 1 minute rest between sets

Now, you should feel your heart beating out of your chest, BUT still... NOT DONE:)

1x 300 regular jumps- 2 minute rest between sets
1x 300 alternating feet jumps- 2 minute rest between sets
1x 300 150 on right foot 150 on left food- 2 minute rest between sets
1x 20 double jump

Summer Papaya Snack Bowl

This has to be my favorite summer snack EVER. No joke, I couldn't take the smile off my face;prideful of this concoction! Try this, and it will hit the spot filling your body with wholesome nutritious food!

Ingredients:
1/2 Medium Papaya
3 Tbsp. 0% Fage greek yogurt
3 Almonds
3 Walnuts
Pinch of flaxseed meal
Pinch of unsweetened coconut!

1. Cut papaya in half.
2. Scoop out seeds with a spoon.
3. Peel papaya (I used a potato peeler).
4. Fill papaya with yogurt.
5. Sprinkle on flaxseed, and coconut.
6. Place nuts on top.
7. Soak up the beauty of this creation, and dig in!

Whats In Your Fridge?

I love hearing what people like to snack on/eat! I thought it could be fun to share with you all as well! Here's a sneak peek of my fridge:)

From left to right:
Vita coco coconut water
Salmon
Talapia
Zico mango coconut water
Eggs
Organic apples
Organic grapefruit
Kombucha
Whole wheat low carb tortillas
Mango
Papaya
Fat free cottage cheese
Organic Unsalted Peanut Butter
Fage 0% greek yogurt
Unsweetened applesauce
TONS OF VEGGIES

Whats In Your Cupboard?

Hey all! Just thought it would be fun to share a picture of what a typical day's view of my cupboard looks like. It is ALWAYS stocked with goodies! Here's a view!

Goodies include(from left to right)-
Low sodium rice cakes
Quick oats
Truvia
Unsweetened Coconut Flakes
Larbars
Kind bars
Ground flaxseed meal
Organic pumpkin
Black beans (low sodium)
Almonds
Walnuts
Stevia in the raw
Organic oat flour
Protein powder (chocolate)
Glutamine
Fish Oil
Multi-vitamin


Wishing you healthy shopping:)

Thea's Carb-Free Protein pancake

Out of all of my pancakes, I love this one at night! You might ask, why? Well, since I love breakfast at all times (but don't eat hearty carbs before bed) I like to eat this pancake that has no oats! It is delicious and when I use chocolate protein powder, kills my desert cravings at the same time. This shouldn't replace a meal (not high enough in calories), but is good before bed or a snack.

Ingredients:
3 egg whites
1/2 scoop chocolate protein

TIP: I usually top this with some unsalted natural peanut butter for added calories if I am hungry!

Calories: 175
Fat: 1g
Carbs: 0g
Protein: 29g

Thea's Daily Protein Pancake

It is always good to get your morning started with #1 Protein and #2 healthy complex carbohydrates. At the same time, fruit is best consumed early in the morning or immediately after a workout. For these reasons, there is no better way to start off your morning than with a healthy protein pancake! Here is a balanced breakfast that should get your morning started off right!

Ingredients:
1/2 C. Oats
5 Egg Whites
1/2 c. berries
Cinnamon

1. Combine all ingredients in a bowl and whisk or stir together.
2. Heat up pan (spray with non-stick spray)
3. Pour mixture on pan, and have cook until mixture begins to bubble.
4. Flip, then flip again.
5. Serve. You can use fat free yogurt on top, mushed banana, sugar-free syrup, etc.

Calories: 260
Fat: 3g
Carbs: 37g
Protein: 21g

Thea's Lower Carb Protein Pancake

As most of you know, breakfast is my favorite meal. Lately, I have been on a protein pancake kick! I have made tons of protein pancake concoctions and I decided I LOVE this one! This one is more decadent in flavor than the others, and holds way more moisture from the cottage cheese. Give it a try, and let me know if it hits the spot for you.
In all seriousness, this tastes WAY better than regular pancakes in my opinion.

Ingredients:
1/4 C. Quick oats
1/4 C. Fat free cottage cheese
4 Egg whites
1 Tbsp. Flaxseed meal
1/2 c. Berries
Cinnamon
1 packet Truvia

1. In a bowl combine all ingredients and whisk or stir together.
2. Heat up pan and pour mixture on pan.
3. Cook until little bubble show, then flip.
4. Flip again to make sure cooked through.

Calories: 224
Fat: 4 g
Carbs: 27 g
Protein: 22 g

Workout of the Day: Leg Day

Man I just finished a killer workout with my friend Sheila, and I think I can speak for the both of us when I say this was INTENSE.

3x15 Leg extensions (light weight to warm up)
4x5- Smith machine tri-squat (squat down, go up partially, down again, up mid-way, down again, and fully up- remember to keep the weight in your heels and squeeze butt at top)
3x10 Each leg- weighted lunge on smith machine
3x12 Smith machine weighted glute-raise Super set with..
3x16 Dumbbell step-up
3x10 Smith machine wide squat superset with..
3x10 Each leg dumbbell deadlift (with one foot on box)
3xTriset
20 Walking lunge then..
12 Hip-abductor followed by...
12 Lying hamstring curls
Finish with
4X10 Each leg glute kick-back

Finish with Stairmaster level 5
5 min no hands
2.5 min facing left
2.5 min facing right
5 min every other step.

Get mentally prepared and get ready to feel the burn!

Clean Eating Indian Salmon Wraps

Clean Eating Indian Salmon Wraps
Makes 2 Wraps

Ingredients:
8 oz. Grilled Salmon (Cooked with Indian Spices Curry, Garam Masala, Tumeric, Cumin)
2 Whole wheat low-carb tortilla (Sonoma, La tortilla factory, or Tumaro's)
1/4 c fat-free greek yogurt
1/2 lemon -squeeze for juice
1 sliced cut up pickle
1 sliced pepperoncini
Pinch dill
Pinch pepper
Garlic to taste (I used 1/2 a small clove)
1 small celery stick

1. In a medium sized bowl use a fork to break up the Salmon (It should flake apart).
2. Add in the rest of the ingredients.
3. Mix, and then put on wrap.
4. Eat and enjoy.

We packed ours up and went for a bike ride:)
Eating healthy can be fun, simple, and delicious if you plan for it:)

Workout of The Day: Shoulders + HIIT

Here's another shoulder workout to try:)
Remember to always switch up your routine-we want to keep shocking our body to see results.

4X8 Shoulder Press (I used 27.5lb dumbbells)
4x12 Upright row (I used 35lb barbell)
4x12 Lateral raises (I used 10lb dumbbells)
2X12-2X10 Rear Delt Flyes (70lb) Superset with...
SS- 4x12 Plate raises (25 lb plate)
4x6 each arm Arnold press (22.5 lb dummbell) Superset with..
SS- 4x50 palms faced up and squeeze to have them faced down (like you're pouring water)

HIIT: Incline:1
5 Min warm-up level 5
45 sec. level 12
2min 15sec level 5
REPEAT 6 TIMES.

This should make ya sweat!

How to make healthy travels

Healthy travels
When traveling for a full day it is important to eat right. Most
likely if it is an all day trip, there will be a lack of activity in
your day. When sitting for long periods of time you aren't burning
many calories that you typically do on a daily basis (activities such
as grocery shopping,walking the dog, walking to your car even). It is
hard to find healthy options when at airports (& the snacks are
expensive!!!) and even at gas stations or truck stops.
I wanted to make sure I had healthy options for my trip, so I planned
for it!
Before I left my house at 6am I had everything pcked and ready to go.
In the car I snacked on a small fage 0% fat Greek yogurt mixed with
cinnamon and a spoonful of natural peanut butter and a fuji apple.
On the plane I had packed a banana and almonds.
I also packed a scoop of protein powder and 1/2 c oats in a small
baggie and brought a plastic spoon and asked the flight attendant
politely to add some hot water.
Besides the fact that I feel I made great eating choices that I am not
an ounce feeling guitly about, I also saved myself some BIG $$$$ by
packing these simple options.
NOW: While in NY I treated myself to "treat meals" because I haven't let go for a while.. BUT I am back on track!

The ride home was healthy and after a week of not-as-healthy food choices, it felt great to eat clean again.
I woke up, ate egg whites, with oatmeal and berries. Packed a snack of rice cakes,nuts, and cut up fruit. Me and maggie had little wheat tortillas wrapped with black beans and a small kale salad. In the car we had one half of a clean curry chicken wrap with grapes and cashews mixed in and a side watermelon, strawberry salad. 3 hours later we ate the other half of our wraps her aunt made for us and more of the salad. It was delicious, and we proved to ourselves by planning you can set yourself up for success!
Plan for success, and i believe you won't fail;)

Workout of the Day: Killer Plyometric Leg/Cardio Workout

I love changing up my workouts between circuits, different types of cardio, old school strength training, even crossfit style workouts. I do so to keep my body from becoming too familiar with one style and hitting a plateau. Today, I decided to get my cardio and leg workout in at the same time. This workout isn't too long, but let me tell you it is NOT EASY (In a pool of sweat afterward). Plyometric workouts are AMAZING for power development, burning calories, increase your jumping ability, and sprint performance!

I used an 18' box- (boys if this is too easy use 24' OR MORE:D)

Warm up: Jump rope 500
(Do each circuit of exercises back to back then take 1 min rest and start again.)
Circuit 1:
4x12 Box jumps (up and down as fast as possible then immediately...
4x12 jumping alternating lunges (then immediately perform..
100 jump rope

Circuit 2:
4x12 Alternating jumping step-up (jump up with power and switch legs in the air...
4x12 1 leg side lateral jumps (skaters)
100 jump rope

Circuit 3:
4x12 Depth Jump into a squat jump w/ hamstring curl in the air then immediately..
4x12 each leg 1 leg deadlift (I used 15lb dumbbells)..
100 jump rope

Circuit 4:
4x12 Alternating Box step-ups (I used 15lb)
4x12 Each leg- 1 leg squats- standing on box (touch foot to floor and back up)
100 jumping jacks

Finished with
4x 20 double jump ropes


This can be a bit confusing so you can email or Facebook me to if you would like me to explain things more in depth (if you get confused)

KILL YOUR WORKOUT!

High Intensity Interval Training Workout

I have already posted a little on H.I.I.T., which as a reminder is sprint interval training consisting of sprinting and a slower short rest. This method burns a ton of calories, and unlike regular steady cardio burns calories even after your workout by raising your metabolic rate. I want you to all remember that is important to constantly change and alter your workouts to keep your body guessing and not hitting any plateaus. Variation is a key component to training!

Today's H.I.I.T. Workout

5 min warm up level 5
2 min fast (I used 10mph)
2 min slow/recover (I used 5mph)
1 min fast
2 min slow
2 min fast
2 min slow
1 min fast
2 min slow
2 min fast
2 min slow
1 min fast
2 min slow

If this doesn't tire you out, I don't know what will!!!
BUT if it doesn't (not likely) just alter and increase either the speed or the incline you are running at!

Rock today!

Workout of the Day: Arms Chest and Abs

Guys and gals, it's not too late to get to working on these body parts. Arms are more noticeable than we like to admit, AND they are my favorite to workout... I think I love to work them out because I see big improvements in both my arm strength, and the shape! Specifically to the ladies, PLEASE start working out your chest, I promise you will NOT bulk up! You will get better posture and have a more balanced figure. ALSO, it's summer time... can't forget those abdominals.

Today, I was having fun just messing around with different exercises at the gym, since it was empty (oh how I love Sunday afternoons!)

I did three tri-sets to work my chest, biceps, triceps.
-Perform tri-set changing exercise without rest, and after completing all exercises rest.
-Repeat that for a total of 3 sets,rest, then switch to the next tri-set.
- I am showing you the weight used, but REMEMBER this is just to gauge where I am at, make sure to start off light in order to keep proper form, prevent injury, and to get used to the movements.

TRI-SET 1-
3x12 Incline Dumbbell flys (20lb dumbbells)
Dumbbell Bicep curl (20lb dumbbells)
Dumbbell tricep extension (27.5 lb)

TRI-SET 2-
3x12 Dumbbell bench press (30lb dumbbells)
Barbell Bicep curl (40 lb barbell)
Bench dips with feet elevated on box

TRI-SET 3-
3x12 Pushups
Cable bicep curl (50lb)
Cable Tricep push-down (50lb)

ABS-
3x 12 Hanging leg raises
Hanging knee tucks
Decline bench crunches
Toe touchers (with legs in air)
Sprinters

Cardio-
Today was more of a rest day cardio was nice and easy, I GOT TO WATCH FOOD NETWORK WHILE WALKING ON THE TREADMILL :)

Pace- 3.5
Incline-8.5
Time-45 minutes

Hope you work up a little sweat, and feel a pump in your arms:)

Workout of The Day: Shoulders + HIIT

Time to head to the gym, and kick your own booty:)
There is no better feeling, in my opinion, than getting empowered by pushing yourself extremely hard. Today, I decided to get to the gym and have a quick/intense workout.

Before starting this workout you should remember I am listing the weights I use, but we are all at different levels and it takes time to build strength. Start off light, and work your way up!

I did some jumping jacks, and stretched my arms then....

Quick Shoulder workout:
3x12 Shoulder press (50 lb barbell)
3x10 Seated Arnold press (27.5 lb dumbbells)
3x12 Lateral raises (15 lb dumbbell)
3xShoulder circuit-arms lifted (like a T)
50 push forward-palms facing towards the front then immediately...
50 push back- palms facing towards the rear then immediately...
50 small arm circles towards the front then immediately...
50 small arm circles towards the back then immediately...
50 big arm circles towards the front then immediately...
50 big arm circles towards the back then immediately...
15 front raises (15 lb dumbbell) then 1 min rest and begin circuit again!

With the HIIT, remember go at your own pace! Don't start off at level 10 if it is too fast! We don't want to be that person who falls of the treadmill, do we?

HIIT- Treadmill incline 1
5 min jog level 5
3x
1 min level 10
1 min level 5
50 seconds level 11
1 min 10 seconds level 5
40 seconds level 12
1 min 20 seconds level 5
repeat
5 min jog level 5

Hope you get the good sweat like I did:) Huffing and puffing!

Summer Bronze Makeup

I have had a few requests on sharing my make-up secrets. NOW I AM NO MAKE-UP ARTIST! My friend Tammy Taylor could work magic with her skills, but over the years I have found a love for an easy "summery" bronzed look. The products can be found mostly at Sephora, but you can also buy the "off" brand and make things work! Sometimes it's just all about mixin' it up!

First, I start off with my face;I use Laura Mercier ILLUMINATING tinted moisturizer w spf 20 (color:natural radiance). This is GREAT for summer, it gives you a bronzed look, moisturizes, and protects you from sun damage! Then I use cover up under my eyes which I frequently switch products, but as of now I am using Makeup Forever's Anticernes Tenseur Lift Concealer. After that I like to set the makeup with Laura Mercier's Mineral Powder with spf 15 (color: Real Sand). At this point I feel like my face has the fresh clean glow I LOVE!
You can finish there if you are just headed to the beach, but it takes just 2 minutes to finish the look I love.
Next, I like to highlight my cheekbone (up and around my eyebrow), down the center of my nose, a little in the center of my forehead, and chin there are many good highlighters I know Benefit has one but I splurged on a YSL highlighter called HOLIDAY.
Then, I take my bronzer that has no shimmer (Bobbi Brown: Bronzing powder golden light) and contour under my cheekbone, and my temples.
Next, I lightly bronze my cheeks (apples of cheeks) with NARS Laguna bronzer.
To finish the look I put on some mascara (I like the cheap stuff! Covergirl lash blast in Very Black).
BAM! Your summer bronze look is finished:) This is quick, easy, and can be worn everyday!