Monthly Archives: January 2017

Gluten-Free Single Serve Chocolate Chip Cookie

Happy Monday everyone! I finally got around to some baking this past weekend because I didn’t really have a choice to do much else. Amanda was nice enough to share her sickness with me so my Friday afternoon and evening plus all day Saturday were filled with Layla snuggles and Gilmore Girls re-runs on Netflix. Needless to say it was the perfect lazy weekend which was just further perfected by adding in some baking.

I wanted to make this recipe gluten-free because recently I’ve been trying to cut gluten out of my diet to experiment with some stuff. Not because I think it’s “unhealthy” or “bad for you” because honestly if you don’t have an issue with gluten then there’s no reason to cut it out of your diet. However, I’m trying to determine right now if I do so I’m experimenting. Since my sister Amanda has been gluten-free for a couple of years now, I try to make as many of my recipes gluten-free so she can enjoy them, too. So I was probably going to make this recipe gluten-free anyway haha!

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At-Home Glute Workout

Warning: this workout may or may not cause your cheekers to feel like they’re gonna fall off haha! It was a killer workout that I came up with to specifically target the glutes and a touch of hamstrings (two muscle areas that are notoriously weak for me). Overall, glute training is very important and it’s not for the main reason you see with girls training the booty all over fitness social media because they want to get a bigger butt. First and foremost glute health can help prevent a lot of injuries and I mean a lot ranging from keeping your low back in good shape to maintaining the correct chain reaction of muscles down your leg. I know this from personal experience as well and I can say that strong, effective glutes make all the difference.

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Lifting Cues

Happy Friday everyone! Today, I wanted to share a post about common lifting cues that I have picked up over the years and use not only for myself but a lot with clients, too. Cues definitely vary in terms of being easy to follow or even making sense so people might tend to prefer one cue over another. However, the ones I am going to share are fairly straight forward and I have a lot of success using them with my clients without any confusion. I have it broken down for each common exercise as some I have listed have multiple cues.

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Gluten-Free Banana Bread Bites

I had no intentions of making banana bread any time soon but my original plan was foiled so I had no choice! I brought home pineapple from Sam’s club last week and my plan was to distract Amanda from it with bananas. But it didn’t work. So then we were stuck with lots of suddenly very ripe bananas haha!

I didn’t want the bananas to go to waste so I decided to get back to baking this afternoon and actually come up with a recipe myself. I wanted to make it gluten-free because Amanda can’t have gluten but we’ve tried out some other recipes we’ve found on Pinterest and they didn’t quite deliver.

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The Genetics Game

As a trainer, I see a ton of people for consultations and whenever I ask them about their goals one of the things I always hear first is “I want to lose weight around my x,y,z etc.”. Which isn’t a bad thing! But I also tell people that I cannot guarantee where they will lose it and I cannot guarantee the time frame of when it will come off. I also see almost daily all sorts of products, individuals, and workout plans promising to solve “that trouble area” but again that couldn’t be farther from the truth! Spot reduction always has and always will be a myth. Where an individual loses weight and the timeline of that weight loss always will be determined by a person’s genetics.

Often times people don’t always consider genetics and weight loss going in hand in hand but the truth is they couldn’t be more interconnected. Your genetics dictate everything about your body from its structure, metabolism, muscle mass, and where you store fat. For example, genetically I don’t hold a lot of fat in my midsection. The first place I gain fat is in my butt/upper body (weird combination haha! but it’s true) and the first place I lose it is in my stomach and butt. My upper body is ever so stubborn and will hold on to fat for as long as possible but my lower body will lean out fairly evenly. It took me a long time to figure this all out about my body because I’ve done many cycles of cutting and reverse diets and just learned about all of this during the process! So when people start trying to make changes to their bodies, there are certain areas they’ll see progress way before any slight changes in other parts. That’s just how genetics work and everyone is different!

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