GLUTETOBERFEST BOOty Challenge!

Happy October!!!!

glutetoberfest

One word-GLUTES!!! (other wise known as your booty, butt, bum, apple-bottom)

Let’s FOCUS on shaping our bums all month long!

We will focus on 6 great exercises that target and shape our glutes! We will repeat them each week AND up the sets/reps!

Here is the schedule:

WEEK ONE- 3 SETS OF 15 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK TWO-3 SETS OF 20 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK THREE-4 SETS OF 25 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK FOUR-4 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK FIVE-5 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

Here are the exercises:

Mondays- SINGLE LEG SQUATS-(TIP-if you need help you can hold onto a chair in front of you or you can bend down like you are going to tie your shoe and touch the floor with your finger tips… helping to keep you grounded while squatting on the same leg for the number of reps indicated then switch legs)

Single-Leg-Squat

Tuesdays-LUNGES-(Tips-go as low as you can but make sure you keep a good form by keeping your chest and head up. Also, never extend your knee past your toes. Arms up (like in the pic) is the hardest version so if you need to please keep your arms at your sides or hold your waist)

BACK LUNGE

Wednesdays-LEG KICKBACKS(Tips-can be done on the floor or on a chair, bench or even standing against a wall. Extend your leg back and pause/squeeze glutes before letting back down)

glutes_bench_kickbacks

Thursdays-SQUATS-(Yay!!! Tips-chest and head up, butt goes straight back, knees never extend over toes! If you are just starting out try sitting straight down and getting back up repeatedly on a bench or chair to get your form down and to start to strengthen those muscles!)

squat

Fridays-STIFF LEGGED DEADLIFTS W/ DUMBBELLS-(Tips-follow the picture-legs are “stiff” but knees are slightly bent-never locked-dumbbells go down to about your shins and then pull everything up and squeeze glutes then release back down)

STIFF LEGGED DEADLIFT

Saturday-FIRE HYDRANTS-(Tips-so fun to do with the kids if you have any! Focus on your glutes, pretend like you are a dog, lift your leg, squeeze, add a kick if you want then release back down)

hydrant1

Sunday-Rest Day!

Remember sleep, stretch, eat well, stay hydrated and focus on your form with all of these exercises!!!

Remember to do the number of sets/reps on each leg if you are doing one of the single leg at a time exercises!

Break/Rest for a min or 2 between each set. These shouldn’t take more than 10 to 15 min per day so make sure you take the time each day to do them so you can see the difference at the end of the month!! Your booty will thank you!

Keep me posted on your progress!!! xoxo-A

Advertisements

Dutch Oven Applesauce & Onion Pork Loin

dutch oven applesauce pork loin collage

What you will need:

 1 med sliced onion into thin rings

1 small apple sliced thinly-skin on

12 oz unsweetened natural applesauce

2 tbsp. canola/olive oil

1 to 1 1/4 lb of pork loin cuts or pork tenderloin cut into thick pcs. (shown above)

Season with salt, pepper, rosemary, brown sugar, honey, cinnamon

 

Directions:

Pre-heat the oven to 300 degrees

Place 2 tbsp. canola/olive oil in bottom of Dutch oven on stove top on med heat

Season pork with salt and pepper and place pork loin pcs. in oil to brown 2 mins on each side

Remove pork from Dutch oven and place apples and onions down to start to brown

Season apples and onions with 2 dashes cinnamon, 1 tsp. rosemary, 1 tsp. brown sugar and 2 tsp. honey

Stir and cook on med heat for 5 min then place pork back in Dutch oven on top of onions and apples

Add the 12 oz of unsweetened natural applesauce and stir around once more

Place lid on Dutch oven and place in the oven for 1.5 hours on 300 degrees

 

Easy ingredients, easy one pot cook and clean up!

(If you have a bigger family or just want to make more pork at one time you can easily add a little more of each seasoning, apples and onions)

Enjoy!

xo-A

 

 

 

 

 

September “ABC” Be Better Challenge Check in!

checking in

Checking in with you all to see if you accepted my September Challenge and how you are doing??

It is already Sept 18th, wow that went fast! You know what, I have truly committed to the 5 challenges of being better and I feel great! Craving less sweets-zero stops at the local to die for bakery that I can literally walk to from my house! Eating more PROTEIN-this has been the biggest game changer! Protein keeps you so much fuller, which I really contribute to me craving less sweets and cheats! When you are hungry you will start to crave. So, don’t get hungry (by ensuring you get enough protein at each meal)…..don’t crave!! YES!!!

I have a ton more energy and with early 4:15 am wake-ups 2 times a week to train or instruct a class at the gym…I am not even tired or CRANKY-huge bonus for those around me!

I have kicked up my cardio by adding a super hard spin class just once a week and making myself hit 10 miles outside a week…it has been pretty beautiful out and the fresh air feels GREAT!! I have a fun 5K/ Obstacle course to do this Saturday morning too, can’t wait! Giving yourself goals such as, a 5K, 10K, half or full marathon to train for really helps you stay on track-because you have something to work towards! I highly recommend signing up for a “race” scheduled for a few months from now or in the spring-this will motivate you!!

I have really cut the crap-no processed boxed yuckies and no “on the go bars”-the thing is, could I grab a bar because I am in a hurry, sure, but that is not the best choice! The BEST choice is preparing the day/night before and making better choices!! I totally cleaned up my carbs too! I have only had pasta one time this month!! YAY!! I have been eating rice, oats and quinoa mostly as my carbs!

This is ALL very achievable!!! You can do this, this isn’t even hard. It is awesome, lovely and you will feel amazing once you start eating right and get/stay moving!

My biggest fear of growing older is not being able to stay mobile and energetic but I know that if I continue down the path that I am on I will be just fine!
When my son is 17 and I am 46 I want him to say, “Let’s go for a run together mom”. That would be AWESOME!

Let me know how you are doing or what you are struggling with-I am here to help!!
xo-A

Protein + Berry Pancakes

protein and berry pancakes

These are to die for!! Hands down one of the best things I have ever whipped up!

Absolutely in love with them! Great way to crank up your protein intake!

Here is the recipe:

protein pancakes 5

4 oz unsweetened applesauce

1 c unsweetened almond milk

1 and 1/2 c all natural pancake mix

1/2 c chocolate protein powder

1 c mixed berries

1 dash nutmeg and 2 dashes cinnamon

Mix well and cook about 2 to 3 min on each side-they will not really bubble up as an indicator to flip so keep an eye on them and flip about 2 to 3 min on each side.

Makes about 15 to 16 small/med sized pancakes.

My 4 year old son gobbled them up too!

I drizzled some honey on mine and made enough for left overs the next day!

Heavenly!

protein pancakes 2protein pancakes 3protein pancakes 4

Enjoy!!!

xoxo-A

You deserve to be treated like a Queen

I wouldn’t change my life for anything but if there was one thing as a woman I wish I knew when I was younger it would be that “I deserved to be treated like a queen”…..I want to speak to all of the ladies, younger or older, who are in relationships, or trying to find the right guy or maybe are just in their teens hoping and dreaming about their Prince Charming….I WENT THROUGH SOME BAD TIMES TO MAKE ME WHO I AM AND TO FINALLY ATTRACT MY PRINCE. SOME WORDS OF ADVICE FROM MY HEART TO YOURS…

queen

A List of things a Queen deserves:

He tells and shows you he loves you unconditionally

He puts you first always

He respects you and your opinions

He lets you be you

He encourages, supports you and lifts you up

He spoils and surprises you

He kisses you goodnight and tells you that you are beautiful

He helps you reach your goals

He treats you as his equal

He laughs with you not at you

He brings you back to reality when you go a little crazy

He acts unselfishly towards you

A List of things a Queen does not deserve:

He tries to control you in any way shape or form

He tells you who you can hang out with and who you can’t

He isolates you in any way from friends and or family

He makes you feel guilty

He tells you that you are not good enough

He puts you down in any way

He yells/screams at you

He puts his hands on you in a violent way

He tells you that saying “I love you” isn’t for everyday use

He puts himself, his hobbies, his wants before yours as a couple

He tells you that “everyone flirts with their co-workers”

He tells you that you are jealous/crazy

He questions what you are doing and where you are going

He texts or calls repeatedly over and over again to track you down

He treats you like you are beneath him

I know you might be thinking who would let someone treat them like that but the reality is it happens everyday to women everywhere and until we stand up for ourselves and the strong, beautiful women that we are…. it will not change. Demand nothing less than love and respect and you will get it. You are stronger than you think!

YOU DESERVE SO MUCH BETTER AND HE IS OUT THERE-I PROMISE YOU THAT. IF YOU ARE NOT BEING TREATED WITH THE HIGHEST AMOUNT OF LOVE AND RESPECT THEN YOU ARE NOT LIVING UP TO THE QUEEN THAT YOU ARE. YOU HAVE THE POWER TO MAKE SURE YOU ARE TREATED RIGHT. DO NOT SETTLE FOR ANYTHING LESS.

XO-A

September-Adrienne’s Be Better Challenge

 

ABC

Bringing you Adrienne’s be Better Challenge this month to help you get back on track after summer or after a lifetime of yo-yo diets and unhealthy living!

We are going to focus on being better all around with our eating, cravings of sugar, drinking alcohol, upping our protein intake and pushing harder during workouts, especially cardio!

Think about the letter C-that is your theme and focus for the month!

He we go…..

Cut the CRAP-right now go into your fridge/freezer and pantry and THROW AWAY THE JUNK-if it isn’t there you can’t eat it!! Get rid of anything processed, check your labels and next time you go shopping only buy the good stuff! (lean proteins, fresh fruits and veggies, clean carbs, seeds, nuts and healthy oils) Especially focus on this for your kids too….make them snacks and lunch for school vs. buying everything pre packaged. Yes, I know it’s easier that way and no I still don’t want you to do it.

Kick up your CARDIO-give yourself a goal per week, mine is 10 miles per week and how I get there is the fun part as it can be one long run or a few shorter ones throughout the week outside or at the gym. Cardio can be on a stair climber, elliptical, treadmill, arc trainer or anything outside on a trail, road or track….so give yourself a weekly goal and hit it!

CHEAT less-sometimes I think we reward ourselves for a great workout or because we think “we were good” for a few days by having a super bad cheat meal or an extra beer, a cupcake….hello?! Completely counter productive!! Reward your hard work with something wholesome and delicious!!! In general try giving yourself an allowance or designated cheat or 2 per week, like only having a dessert or an alcoholic beverage every Friday or pick another day but get it under control. Only you can control this. The more you say NO to sugary sweets the less you will crave sweets. Treat yourself by treating yourself well- not with crap!

Eat CLEANER CARBS-start really thinking about the carbs you are eating. If every dinner and lunch includes bread or white pasta or both you must stop and replace them with good, complex clean carbs like sweet potatoes, rice, whole grain pasta, quinoa, beans and veggies.

Crank up your PROTEIN intake-try to eat as much protein in grams as your body weight. So if you weigh 200 pounds you should be eating 200 grams of protein per day. That means that 800 calories per day should be made up of protein for you.

So there you go 5 simple very achievable points you can focus on this month to help set a foundation for a healthier/happier lifestyle!

Let’s be better together!!! Be sure to use my site for recipe ideas as I do I have a ton on here!!

I will check in with you all month long to see how you are doing so be sure to Like my Facebook page by clicking the Like box above in the right hand corner for daily inspiration and check ins!

xo-A