FEAR!

I have something VERY important that I wanted to touch on.  

  

*******************FEAR********************

 

Most Fear lives within US.. in our minds.. it's that little voice that rears it's head when you think you can't do it.. 

 

WHY? what will happen if I you can't do something the first time? or you don't get the job the first time, or you ask out that boy or girl you've been crushing on.. WHAT WILL HAPPEN? 

 

Disappointment, frustration? YES... But  you WON'T fall down dead will you? NO

When we are faced with fears the normal person quits.. they listen to the nasty voice telling them they CAN'T!! 

 

STOP LISTENING!! 

 

CHANGE your THINKING,  CHANGE your REALITY!!! Instead of I can't, I could never, I wish.. SAY I can, I will, and I am!!!  

 

Once you start telling yourself these things... Your fears won't be so big anymore and when defeat comes you can say "I'll do better next time" 

 

 

 

I hope that I have encouraged some of you to take those first steps to BUST THROUGH fear and LIVE THE LIFE YOU IMAGINED!!!

 

 

ALWAYS REMEMBER ~ 

 Sherice OX
  

 

Raspberry Freezer Jam

WOW.... Sorry it's been so long since I last blogged. I guess life took over.

Yesterday I was at the Farmers Market and came across these beauties.....

I've been wanting to make Jam but it seems very intimidating to me so I remember my sister telling me about how easy freezer jam is. So searched online for a recipe that sounded easy and fool proof. I used this recipe..http://www.chestertownfitforlife.com/2010/09/how-to-make-raspberry-freezer-jam.html#.UANZUnAzLRw   It was easy peaze!


First you mash up enough Raspberries for 2 cups.. I measured out 2 cups whole berries and then added another cup. 

I was texting my sister and was NOT paying attention and I added the 4 cups (I know, it's an outrageous amount of sugar) directly into the mashed Rasp. w/out measuring out the 2 cups. But oh well, I wasn't about to through out those berries and start over. So I hoped for the best. It totally worked out!! Yay!!

Then you mix it well and let it sit for 10 mins. Come back and add in 1 pkg (1 box) of pectin. I used the Sure Jell kind and 2 Tbls lemon juice.

Then set a timer and mix for 3 mins.. my Gymboss timer
came in really handy for this part

start stirring.. you'll get an arm workout for sure!

Then once the 3 mins is up your ready to fill what ever it is your using. I used some small pint (I think) jars I have on hand.

Once all your jars are filled you let the jam sit on your counter for 24 hrs.. I made mine about 7 pm and when I got up this morning about 9am I put one jar in the fridge and the others in the freezer. I could tell it was already thick. I'm very impatient so I didn't wait the 24 hrs and it worked just fine!!

I got about 7 jars of jam out of 2 cups of berries.. You can use any fruit for this recipe I'd imagine. As long as you can mash it up. I'm going to try making Peach jam next month. We always go to our local peach growers and pick peaches in Aug. One of the best things about the month of August. Fresh, sweet local peaches.

Eating this jam reminds me of spending time at my grandmas. We'd always have fresh Raspberry jam with homemade bread and butter at dinner time.

Isn't it funny how eating something or smelling something can just transport you right back to a memory you've forgotten about.

This morning I still had quite a few Raspberries so I made some delicious Raspberry Muffins.

Here's the recipe...

1/2 cup room temp butter
1 cup sugar
2 eggs
1/2 cup milk
1/2 cup plain greek yogurt
1 tsp vanilla
2 cups flour
2 tsp baking powder
1/2 tsp salt
1 cup fresh or frozen Raspberries (toss in flour so they won't sink to the bottom of your batter)
turbinado sugar for sprinkling on top

cream butter and sugar in mixer until smooth and fluffy. Add eggs mix until blended, add yogurt blend, add in vanilla and milk and blend until mixed well. combine dry ingredients and add 1/2 into wet, blend then add in rest of dry and thoroughly mix. Toss your berries in a little bit of flour, this helps them so they won't sink to the bottom of the mix. add to mix and blend by hand, so as not to break up all the berries. Place in cupcake holders in a muffin tin. I used a reg size ice cream scoop. Sprinkle with Turbinado Sugar. Bake @ 350 for 25-30 mins

These are really yummy!
They are moist from the yogurt with a bit of sweetness from the Turbinado sugar on top! So good with a hot cup of coffee!


Here's my workout for today.

The squats w/ leg abduction on the bosu were very hard! I do squats all the time and my legs were toast by the time I was done with 3 sets.

 Have a nice week ~
Sherice oxox

The Dark Side

Hey There ~

I hope everyone is doing well. I on the other hand, have had a doozy of a time the last couple weeks..It all started when my husband gave me his nasty cold. Even though I told him I'd rather have a dentist drill on my tooth, he gave it to me anyway! So I was feeling crummy, stuffed up, sore throat, along with sneezing and coughing. So after about a week of that I was feeling better and then Sunday came along and my back was all messed up.

I have no idea how I hurt it. But after 3 days I knew I wouldn't be able to work so I ended up having to go see the Dr.  who then said maybe it was all the sneezing and coughing. Thanks sweet hubs for your gift that keeps on giving!!

Long story short, I was laid up for about a week and I'm just now starting to feel normal again. It's amazing what some Ice, heat and muscle relaxers will do for ya!

So you can image how horrible physically and emotionally I felt after about 2 weeks of not working out and eating things I shouldn't be.. damn Trader Joes and there delicious coffee ice cream bars!! Even though my back was sore and tight this morning, I knew the best thing I could do was get back in the saddle. I headed to the gym and did some good stretching and an easy workout well it was supposed to be an easy workout but of course that doesn't really fly with me... here's what I did.

3 sets of......

1. Static Lunges R leg ~ 15 reps
2. Static Lunges L leg ~ 15 reps
3. Curl w/ press standing on 1 leg for 10 reps then switch to the other leg for 10 reps
4. Tricep push up into a cobra into a downward facing dog 10 reps (these felt good on my back) slow and controlled people!
5. 1 arm fly w/bridge 8 lb med ball 15 reps ea arm (one of my new fave exercises)

I did 60 sec of jump rope in between each exercise..


Me after this workout!! SWEATY!!!!

Then I stretched again really good when I was done with my workout. My back feels great!!

Being active is what it needed once the spasms and pain subsided.. I did need that week of rest. We each know our bodies and I knew that a good stretch was what I needed in the healing process at this point.





My sister made a delicious pizza that I feel in love with and I had to have the recipe.

Caramelize some onions in evoo until they are sweet and brown, then I sauteed some thin zucchini slices with garlic for about 5 mins.. brush rolled out pizza dough with evoo and put on your sauteed veggies then add fresh mozzerella cheese and bake on heated pizza stone at 475-500 for 10 mins...

This is what you'll get to eat... so delicious! I'm in love!!!

I took the down time with my back to get some studying done. If you didn't see my last post I just started studying for my Personal Trainers Certificate through the NASM..

It's gonna be a hard but anything worth doing is, Right!!

This was just funny!!

I can totally geek out on Star Wars and who doesn't LOVE Pink Floyd??

Catch ya on the Dark Side..... :)
oxox Sherice

Mini White Chocolate Cheesecakes

One of my favorite blogs is Janetha's, and I'm really hoping I can meet this chicka at the next Blend retreat. She's got great content on her blog. Lots of good workout info and some healthy and some not so healthy recipes like the one this post is about. Her Hubs is a hottie and her dogs are adorable AND she's got a superhero of a momma ta boot!! No I'm not a crazy stalker, I just know a good thing when I read one!!

I did change the recipe a little, nothing to drastic but you can find her recipe here...but this is what I did.

Crust ~
1 + 1/3 cups and an extra handful of Nilla wafers
1/3 cup butter melted

tossed the Nilla wafers into my food processor.. made crumbs added the melted butter and you've got crust.
Line regular size muffin tins with 18 cupcake wrappers and put about a lrg spoonful into ea cupcake wrapper. Press with fingers. Put into a 325 degree oven for about 8 - 10 mins set aside. At this point turn your oven down to 300 so it's cooled and ready to put in the cheesecakes.

Filling ~
6 oz Ghirardelli White choc bar or chips
1/3 cup butter
16 oz 1/3 less fat Cream Cheese ~ softened to room temp
8 oz plain 0% Fage yogurt
1 Tbls Cornstarch
1 Tbls Vanilla
2 Eggs

Melt choc w/ butter in a dbl boiler or in microwave. I've never used the microwave but on Janetha's blog I think she says about 2 mins stirring about half way through. Then set aside to cool, mix yogurt and cream cheese until well blended and smooth, add in choc mixture beat again until mixed and smooth, then add in cornstarch and vanilla again mix until smooth and well incorporated. By this time you'll want to just eat the filling out of the bowl.. it smells so good!! Next add in eggs 1 at a time mixing after adding each egg.

melted choc & butter

cream cheese & yogurt

fill your cupcake wrappers evenly. I used my regular sized ice cream scooper which worked great. I filled these suckers to the top!!

Bake at 300 for 30 mins. the cheesecakes will have little splits on the tops and you'll think they aren't done but if you cook them any longer they will be dry. cool them for 20 mins then cover and place in fridge for at least 2 hrs. Top with whatever you'd like.

cooked and cooling

I'm thinking that I will make these and add in dark choc next time.. that sounds really good!

 I might try to do a no bake version.. I'm wondering what would happen if you didn't add in the eggs and just went right to filling the cupcake wrappers and put in the fridge for a couple hrs or even overnight. Hmm, now my brains working overtime.

I also got a great workout in today. Knowing that these little suckers would be in my tummy later :)

Do 3 sets and take minimal breaks in between each exercise to keep your heart rate up! I took about a min break in between each set.

1. after you do the 10 squats your going to hold a squat position with 1 leg held out to the side and just pulse it up and down. your not doing a leg raise so it's a small movement. Boy does it burn that outer saddle bag area. then do another 10 squats and pulse the opposite leg. so you'll do 20 total squats with 20 pulses on ea leg.

7. I used 12 lb weights after the first set. 10 was to easy and if your not fatiguing your muscles what's the point in my opinion. Today my chest (from the plyo pushups w/bosu) and my arms are REALLY SORE!!! which means I did what I was supposed to do!
I'm pretty much sore everywhere!

The rest is pretty self explanatory!  

 I did shorten my work week to 4 days instead of 5. I work for a cleaning company and my arm and wrists were starting to take a beating, I already have Impingement syndrome in my right shoulder that hasn't bothered me for a couple yrs, after doing physical therapy and getting some ionphoresis. But now it's hurting ALL THE TIME, not good. Since my goal is to get my trainers cert.. exciting news flash, I'm ordering my stuff from NASM tomorrow!! I don't want to junk my body cleaning. I need 1 more day of rest and this will also allow me to get in an extra workout day and study time. I'm grateful to be able to work a 4 day work week due to my wonderful husband who works his butt off!

I hope all's well with you guys! Let me know if you try the cheesecakes or my workout

OX Sherice

Farmers Market

Hey Peeps~

Saturday my sister and I ventured downtown to the Farmers Market! It was such a beautiful day for it! It makes me feel good to know that I'm supporting local farmers and I'm getting organic food. Know your farmer, Know your food!

As we sat and shared a delicious Huckleberry Danish and drank our coffee, we listened to the band play and took it all in. I appreciate all the farmers who work so hard to bring their yummy, healthy, organic foods to us.

There where booths selling Honey, Flowers, Meats, veggies, starts for all sorts of veggies, herbs, breads, eggs, and cheeses!

I love this picture...

I didn't get this exact Honey but I did get some that was Alfalfa and Goldenrod... it's really yummy!

here's what I did get..

2 lbs ground beef, 2 lbs stew meat, 1 pint honey, 1 flat strawberries (that are just about gone), a delicious loaf of Italian bread, 2 bunches radishes, a basil plant and a yummy Chipotle garlic chevre. I've never had goat cheese and I'm sold. My sister got a round of the lavendar and we shared.

The Strawberries were from Hermiston Or and I should have gotten 2 flats.. they were so good. Then I came home and made a late breakfast from what I bought.

Coffee, some of the Italian bread, 1 egg + 2 egg whites with some of the Chipotle Chevre , and some strawberries w/ honey! It hit the spot!

DO you have a Farmers Market where you live? If so, do you go?

Sunday was a lazy day but I did manage to get this workout done! It was brutal. I haven't done a H.I.I.T workout for a while.

If your on Instagram feel free to follow me.... foodieluvsfitness...

Have a great week!

OX Sherice

SouthWest Chicken Salad

Hey Peeps ~

I hope everyone one's Mother's day was beautiful like mine! Around our house we feel that everyday is a day to celebrate mom's and dad's so we never really do anything extra exciting. Other than maybe I don't spend all day doing the usual chores and cooking. I love to cook so I really don't mind it!

Today I got up, had my coffee on the deck will being serenaded by the birds and being snuggled by Marley, all the while Mr. Sunshine warmed me!

Then I made Mexican egg wraps, which I LOVE!! I just can't get enough of these. It's so easy and super delicious. I need to get some whole wheat tortillas. That's the only thing that always makes me feel like I'm not eating as I should. But I'm human.

I use...
2-3 tsp Taco seasoning
4 egg whites
2 whole eggs 
small flour tortillas
hot sauce or salsa
Scramble eggs with seasoning and put in shells just like a burrito or taco. I add salsa, a little cheese, cilantro, and Fage yogurt to mine..but it varies.. variety IS the spice of life, Right!! 
This makes about 4 wraps, enough to feed the hubs and I, 2 egg wraps ea.

Then I did some "around the house" stuff ya know... the usual suspects.. dishes, laundry, bathing! Then it was off to visit with my mom for a bit and then get a workout in!
Here's my workout for ya! Do 3 sets!

 Once I killed my workout! Yes I'm guilty!! I came home and made some delicious gluten free, vegan oatmeal choc chip cookies.

So yummy and did I mention Healthy!

At Chili's they have a southwest quesadilla chicken salad with a cilantro vinaigrette that is the only thing I ever get from there, minus the quesadilla ( trying to be healthy, ya know) So I thought I'd try to recreate it at home..

Sherice's SouthWest Chicken salad

Chicken Marinade 
1/4 tsp chipotle powder
1/2 tsp chili powder
1 tsp cumin.. I love cumin
1-2 cloves garlic minced
about 1/3 cup EVOO (extra virgin olive oil)
 I put all ingredients into my Magic Bullet and give it a whirl!! Have I mentioned how much I LOVE this little machine!!

Cilantro lime vinaigrette
1/2 cup chopped cilantro
1/4 cup EVOO
1-2 Tbls fresh squeezed lime juice.. I used 3 and it was perfect but I like lime
1 Tbls red wine vinegar
salt and pepper
1 clove garlic
1/2 tsp oregano
once again I used my Magic bullet! put all ingredients in and give it a whirl!
put in jar and put in fridge. Let sit for about 30 mins so flavors can marry before using

then I grilled the chicken and sliced it up, and added it on some romaine added corn kernals, black beans, black olives, a little cheese, avocado, cherry tomatoes and some crushed up corn tortilla chips on top. Then added the 2-3 Tbls of the dressing. DELICIOUS!!

 now I'm having the same thing tonight for dinner and a cold Stella.

Happy Mother's Day!!
oxox Sherice

Breakfast for dinner... Eggs Benny Sherice Style

Hi guys ~

Sorry my posts of been sporadic lately. Between working, my wife/mom duties and trying to get to the gym, it's been a challenge to keep up with this blog as much as I'd like to. But I will do my best to blog a couple times a week.

I have another family recipes to share with you. Eggs Benedict with a twist.. instead of a Hollandaise sauce I make it with a cheese sauce. This recipe is not a low calorie meal, but it could be made into one. I will give you a few healthy alternatives at the bottom of the post.  I make this about 3 times a month. Usually on Sundays. It's perfect with a tall cold Mimosa!!

Eggs Benedict Sherice style...

I have a great pan I got from my mom that poaches the eggs perfectly... I use 2 egg whites per cup for mine and my husband and daughter like regular eggs with theirs, so they get 1 egg per cup... tonight was just the hubs and I. He was being greedy and wanted 3 eggs, that's why there is one cup with just water. I spray the cups with some organic olive oil and put some salt and pepper into the bottom of the cups then a little on the tops as well. This is the ONLY salt I put into this.. you will be adding in some chx bullion so you don't want to over do the salt.

that's how I make the eggs...

Cheese sauce..
4 Tbls butter
4 Tbls flour
1 tsp dry mustard powder
1 Tbls dried Basil
a couple shakes or twist of pepper
2 tsp of chx bullion.. I use organic Better than Bullion
2 cups 1% milk organic
3 pre sliced, slices of pepper jack or 1/2 -3/4 cup shredded
Extra crispy English Muffins
Bacon

melt your butter in a sauce pan until bubbly then add in your next 4 ingredients. I usually put them into a little bowl so that it's all ready mixed. make a nice rue.. stirring every couple mins until the flour is  cooked and golden brown. then add in your milk and chx bullion while stirring. Heating your milk but not boiling it. Stirring every couple mins on med to med high heat until your milk has thickened. This is the tricky part. You want to take the milk off the heat and stir it to help it cool some before you add in your cheese. If you add in the cheese when the milk is to hot the cheese will separate and your delicious creamy cheese sauce will be gritty! No one wants to eat gritty cheese sauce!

cook your bacon & Toast your english muffins. Now build your Benedict!!

 Healthy alternatives....

use whole wheat English muffins or Ezekiel muffins
use just flour and milk to thicken the milk
use turkey bacon or omit it altogether
use low fat cheese


ENJOY!!











My work out this weekend was a good one.. I've realized how much I need them since I've not been able to get to the gym as much as I'd like or I'm used to.

3 sets of.....

1. side lunge with press 10lb (R) ~ 15 reps
2. side lunge with press 10lb (L) ~ 15 reps
3 deadlifts w/ 15 lb Kettle Bell ~ 20 reps

1 min toe taps

4. standing oblique crunches ~ 15 reps ea side 30 total
5. 21's ~ 10 lbs ~ 1 set
6. star crunches ~ 15 reps

1 min jumping jacks

7. single leg toe touches ~ 15 reps (R)
8. single leg toe touches ~ 15 reps (L)
9. Rev crunches on bench ~ 15 reps

1 min toe taps

you will have a very sore butt and tummy in the am :)

sherice ox

Got a cold?? I have the perfect remedy....

Hey ~

How are you all today? Things here are going.. I'm super excited because I FINALLY got a job!!
I'm thinking about all the things I will be able to do/get now...
1. back to Taekwondo and my black belt.... oh yeah!!!
2. Trainers certification
3. new workout shoes
4. dog neutered
5. bosu and sandbag!!
and bills of course!

I know when my family is sick all they want is chicken noodle soup and sprite.. no one is sick around here but I make this often because it's just so quick and easy..

Mock Chicken Noodle Soup ~

1 onion chopped
2-3 carrots chopped
2 cloves garlic chopped
1 bay leaf
handful of mushrooms chopped
2 stalks celery chopped
a couple Tbls of dried basil
a couple tsp of herbs d province
I usually use 8 cups of chx broth (the noodles will absorb some liquid)
salt & pepper to taste
1/2 - 3/4 bag of no yolk wide egg noodles

Saute onions & celery for about 7 -10 mins add in garlic saute a few more mins. then add in rest of ingredients except noodles.. simmer with lid on for 20 mins add in noodles simmer for another 10 mins or until noodles are done. As you can see there is not chicken in this soup but feel free to add it if you'd like.. we like it better without!

You can serve this with what ever you like but I made mine with biscuits.. heart shaped, just for my sweet daughter Jess..

every time I use store bought Bisquick mix I remember this recipe. http://www.thegraciouspantry.com/clean-eating-biscuits/ I'm determined to remember it next time..

Yesterday the day got away from me and I didn't get to them gym until about 8 pm which is late for me but I was determined to get a workout in! This is what I did....

 1. 20 Reps Kettlebell swings w/a 15 lb kb 
         1 min skipping rope
 2. 10 Reps KB squat w/ shoulder press w/ 15 lb (L)
 3. 10 Reps KB squat w/ shoulder press w/ 15 lb (R)
         1 min skipping rope
 4. 20 Reps Hanging Knee Raises
         1 min skipping rope
 5. 15 Reps Reverse pushups
         1 min skipping rope

do 3 sets and your done.. don't forget to drink your water and do your stretching!!

Lets all believe in ourselves.. imagine what we could accomplish!!
sherice ox

Beef tips in Red Wine and Beef Stock

Happy Friday ~ 

I saw a recipe in a Cooking Light Cookbook that looked delicious but some of the ingredients I took out. I omitted the flour and bacon to make it healthier and I changed up some of the herbs that it called for.

Beef Tips in Red Wine and Beef Stock
This is healthy comfort food at it's best! I had the thought that it would be good with mashed potatoes, but since I try to stay away from white potatoes I used Basmati Rice. Which has a medium listing on the Glycemic index, so it's better than plain white rice. I love it. It's fragrant and has a nutty flavor. It's really the only rice I ever use. Anyway on to the recipe....

1-2 lbs stew meat
2 carrots chopped
1 onion chopped
3 cloves garlic minced
a handful of mushrooms chopped
a healthy pinch of Celtic salt
some pepper
1/2 tsp fennel
1 lrg bayleaf
2 tsp thyme
1/2 tsp herbs d province
2 cups beef stock
1/2 cup red wine, I used Pinot Noir because it's what I had. But if I was buying ingredients I'd use a Merlot
2 Tbls organic corn starch

I simmered the beef in about 4 cups beef broth for about 2 hrs. Then I sauteed the onions and mushrooms for about 10 mins then added in the carrots and garlic and sauteed for another 5-7 mins. By this time you should have some nice soft veggies along with yummy bits in the bottom of the pan which means lots of delicious flavor.  Pour in your wine and beef stock and scrape the pan to get all that flavor into your sauce. Then add in your herbs and meat. I just scooped the meat out of the simmering beef broth. I didn't use the beef stock that the meat simmered in but you could if you wanted to. Then put a lid on it and let it simmer while you prepare the rice. Basmati Rice cooks for about 20 mins. Then a few mins before you serve the sauce mix 2 tbls of corn starch ( I use Organic) with some water and pour into the bubbling beef sauce, it will get a slight thickness.

This was really good!! It would have been better with a glass of wine and some crusty bread... but  I used the remaining wine I had in the sauce and didn't have any crusty bread. Let me know what you think!

Today I did a KILLER workout... I like doing short intense workouts but sometimes it's just nice to get into the gym and work your butt off!!

Do 20 reps of each exercise except for the Commando pushups, do 10 reps and the side to side crunches are 40 reps, 20 for each side. Your going to do 3 sets or 3 times thru. In between each exercise I did a 2 min skipping rope interval. The break down looks like this

skipping rope ~ 10 sec rest/30 secs work/3 rds = 2 mins

1. Dynex Squats ~ touch your butt to the ball.. a light touch, don't sit down on the ball and bounce yourself up.

Skipping

2. Plank shoulder taps w/a knee tuck

Skipping

3. Flyes with a resistance band on a Stability ball

Skipping

4. Side to side crunches ~ http://www.youtube.com/watch?v=3TwGj691424 ignore the dynadisc thingy the guy is on.

Skipping

5. Commando pushups ~ http://www.youtube.com/watch?v=HNi9kFFXCdk I did these as a challenge one day to see how many I could do in 10 mins.. I think I did 52 and boy did I suffer. Seriously I couldn't use my arms for like a week. I'm not joking.. it was so painful, I couldn't even wash my hair. If I had health insurance I would have went to the doctor. so now I have a slight fear of them. But they are fun to do.

Skipping

6. Row with a resistance band ~ wrap it around something

Skipping

7. Reverse push up or another name is an inverted row ~ I used a bar on this jungle gym thing they have at my gym but you can use a dip station or get creative. you really just need something that isn't going to move on you. I believe the guy on the video is using a smith machine http://www.youtube.com/watch?v=NK_bV09yhHY

Skipping

8. Dbl crunch ~ http://www.youtube.com/watch?v=U85WePRPI2c

Skipping

because I'm an over achiever and I didn't do 20 commando pushups I added in 30 situps with dbl cross punches on an incline bench. Then do 1 more round of skipping and your done!!

I did the math on this and it's 510 reps and 50 mins of skipping... It took me about 2 hrs. I know your thinking, 2 hrs. But I didn't have anything else to do and like I said I'm an over achiever. :)
Tomorrow I will try my best to do some yoga.. I'm going to need a good stretch!
Have a great weekend!!

Saturday Chili

Hey guys ~

I hope everyone's Saturday has been good. Mine's been ok. We've been going through a tough time with our daughter and it's been taking it's toll on all of us here at home. With Christmas around the corner I'm just not feeling it this year, I know it's multiple things and I try to be positive but sometimes I get bit by the blue bug!! I've been really depressed and I'm trying to just snap out of it!! So I'm telling you this because I've been naughty and haven't worked out in about 3 days... so today I said ENOUGH!!! I know it will make me feel better and I just need to get it done! So of course accident prone me... I did a leg lift, just messing around. (I'm weird ) and I fricken pulled something in my hip.. (this is why stretching is VERY important) I didn't hurt it bad, but enough to put a giddy up in my workout. I will ice my stupid 38 yr old hip muscle and by tomorrow it will be good as new.

I had planned on doing 28 rds/4x thru my workout but I'm really trying to listen to my body and it said "whoa lady, your only doing 3x thru today" so I complied!  I had to switch up the cardio part also. By the 2x thru my hip muscle was NOT liking the high knees so I improvised, because I can!!!

 15 rest/30 work/21 rds/3x thru = about 15 mins which is still long enough to get a good sweat going!

1. High knees

me after this workout.. see I was sweating!

82, 72, 40 (jumping jacks)

2. Push up w/ knee tuck across to opposite elbow
8, 8, 6

3. Lat raises with a med resistance band
7, 9, 9

4. High knees
76, 54 (mt climbers) 44 (jumping jacks)

5. Fire hydrant w/ leg lift (R)
9,10,12

6. Fire Hydrant w/ leg lift (L)
8, 10, 12

7. toe touches w/ reverse crunch
9, 10, 11

I ended up doing this workout at home which my husband enjoyed.. anything to get a laugh! He enjoyed the fire hydrant/leg lifts.. (perv)

I know I didn't push myself to my max during this workout but at least I did it. I hate it when I have to many days in between working out because it just seems so much harder. I know you lose endurance really quickly so I'm trying to be more consistent about everything I do in my life! So don't be hard on your self!! It's never to late to make changes! :)

Now for a delicious and healthy Chili recipe
This Chili has some kick so if you don't want it spicy then leave out the cayenne!

Turkey Chili~serving size 1 1/2 cups makes about 6 servings (I'm guessing) about 490 calories per serving!
1 Tbls coconut oil
1 cup cooked Quinoa Or 1 lb Ground Turkey Breast
1 onion chopped as big or small as you like
1 yellow or orange bell pepper chopped
1 red bell pepper chopped
2 cloves minced garlic
3 Tbls chili powder
1/2 tsp paprika
1 tsp dried oregano
1/8 tsp cayenne pepper
1 tsp ground cumin
1/2 tsp salt.. any is fine but I use celtic sea salt.. I'd recommend using at least sea salt
1/2 tsp black pepper
2 cups water
1 28 oz can crushed tomato
1 15 oz can tomato sauce
1 15 oz cans red kidney beans... low sodium kind 

1 15 oz can pinto beans

1 10 oz pkg of frozen corn 

saute onions, peppers, and garlic, remove from pan, if using turkey, brown at this point. once turkey is cooked add sauteed veggies back into pan. Then add in your tomatoes and spices. If making this recipe Vegan.. add in your cup of cooked Quinoa now.

Let simmer for at 30 mins to an hr. Add in your kidney beans and let simmer another 30 mins. This recipe stated to cook at least 30 mins, so if your in a time crunch you could add the kidney beans in when you add all the rest of the ingredients and cook it for 30-45 mins. But it will taste so much better cooked a bit longer!

Garnish however you like... I usually garnish with a little Better than sour cream, a little pepper jack Daiya cheese, cilantro, and don't forget a few Organic corn chips. For non vegans garnish with Sour cream & cheese...

I really hope you enjoy this as much as my family.. the turkey takes it to a whole new level.. it's melt in your mouth delicious!

Ciao
oxoxoxo Sherice