Legs Glutes and Abs

Today I decided to add some ab work in between my Legs and Glutes supersets to mix things up a bit. I'm already starting to feel the after affects of this workout which means tomorrow should be fun (that whole walking thing......) Thought I would share it with you all in the event you wanted to give it a whirl. Let me know if you try it and please feel free to PIN it on Pinterest and Share with your friends on Facebook.

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Veteran's Day Giveaway!!

It's time for another giveaway here at Debbie Reichert Fitness!!!

I am very excited to announce to you all a new company I recently found.  The company is By Faith Clothing, and it is a small, Fitness lovin', Faith-based, Veteran owned company and I'm  really loving a lot of their stuff and what they stand for. Since tomorrow is Veteran's Day I thought it would be a perfect time to do a giveaway with them. You can find them on Facebook here.

I recently received this baseball t-shirt and I love what it says and it fits perfectly!  Eat Clean, Train Hard, Pray Harder :-)

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Pumpkin Banana Protein Muffins

Here is my latest healthy muffin recipe.  I adapted it from my original Pumpkin protein muffin recipe and I have to say that it is just as good if not better!  As with most of my muffin recipes, this one contains no white refined sugar or flour and has some extra nutritional benefits as well with the addition of the ground flax seed.  I hope that you enjoy it as much as the kids, my Mom and I did! Both of my boys each had 2 muffins and some fruit for their after school snack.  I feel so much better serving them home made nutritious food over processed boxed goods. Yes, it is definitely more work, but so worth it!  Make up a batch of these delicious morsels for your next fall gathering and let me know what your friends and family think.  I guarantee you, they will NEVER believe these are considered "healthy treats!"  And you can give yourself a huge pat on the back for feeding your friends and family food that you have made with only the best intentions in mind.

 Ingredients: 

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Are you sabotaging your fitness goals??

 

Is it possible that you could be SABOTAGING your own fitness goals?  The answer is unfortunately.....yes.  You may be working your butt off in the gym, 5 days every week for an hour at a time and STILL not reaching your goals.  I'm listing the top 5 things in my professional opinion and from my experience that you may be doing or NOT doing that could be sabotaging your efforts.

1.  Not eating breakfast

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Lifting weights won't make you bulky, got it?!?!

So ladies.......you think lifting weights will make you bulky??  Hmmmm.......tell me again about that unicorn you just saw while passing by the pot of gold at the end of the rainbow.

Sarcasm much, Debbie??  I think so.......

But seriously, this is me, hanging out in my bathroom doing a selfie (cause doesn't everyone???) This image is unflexed with no special lighting. This is me at 5 foot 3 inches, post vacation at a good 125 pounds and 22% body fat.  I lift about 5 times a week for 30 to 60 minutes depending on my mood and throw in 2 hours of cardio throughout the week.  Ladies, lifting weights will not make you bulky.  Proof in pic below.

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A reflection and the final countdown to 40.......

I wanted to come up with a super inspiring blog post for my birthday this year, kind of like last years, but for some reason I just didn't have it in me this time around.  It's not because I'm not feeling inspirING or inspirED, but honestly this has been one of the craziest, yet most amazing years of my adult life and I am having a hard time making sense when I talk.  Too much to discuss and I'm feeling very ADD right now. So I'm just going to reflect, at the same time I'll look ahead and just release some random thoughts.  Feel free to stick around and read the rest of the blog or tune off now because I'm not sure how scattered this is going to get.

I'm full of hope and promise and love.........and muffins. So begins the final countdown to 40......

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Interval Circuit Workout

Here is the latest interval circuit I put together for one of my group fitness classes, however, it would be perfect to do as an At-Home HIIT workout! HIIT stands for High Interval Intensity Training.  It basically means you just bust this baby out full throttle, no looking back. Clearly that is the Debbiefied definition. This is a great full body, strength and cardio workout and I hope that you give it a try and enjoy it. Going through the circuit twice will only take you 20 minutes.  Shoot for 3 times through for the ultimate burn and sweatfest. Feel free to comment in the post below your thoughts on the workout! Would love to hear from you!!

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25 Minute AMRAP workout

Here is my latest AMRAP workout.  I did it, loved it, and will be testing it out on my small groups this week.  Set your timer for 25 minutes, and go through each exercise with the amount of reps listed.  Continue through As Many Rounds As Possible in 25 minutes, taking short rests if needed as you go along.  Do this workout with a friend for a little "friendly competition" to mix things up a bit.  Enjoy!

In Good Health,
~Debbie

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Win a FREE NIKE+ FUELBAND!

Last week I had lunch with a friend from out of town.  She is by far one of the sweetest souls I know! We had a wonderful time talking about our families, jobs and passions.  We also came to lunch bearing gifts for one another.  I brought her my clean eating manual that I review during my clean eating webinars.  And she brought me.......WAIT FOR IT.......a Nike+Fuelband!!!!! (I think I won out on this deal.......) I guess it's nice to know people who work for Nike corporate, right??  She told me that I could keep the Fuelband for myself, or do a giveaway on my blog and for my fans on Facebook over at Fit and Healthy with Debbie Reichert.  Of course, I chose to do a giveaway because I truly LOVE giving stuff away!

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AMRAP Anyone????

When I am short on time, I love a good AMRAP workout.  AMRAP stands for As Many Rounds As Possible.  So basically you just start with the first exercise and continue on to the next and the next with as little break as possible (for 20 straight minutes in this case).  Take a break as you need to, but the whole point is to bust it out rather quickly and document how many rounds that you completed in the 20 minutes.  

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LIVE LIFE Day

Live Life!

I love that phrase.  Live Life!!!  We can get caught up in the day to day struggles, responsibilities and sometimes just forget to LIVE......

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The world's EASIEST "clean" meal

As an avid "clean eater," I've found that my cooking has actually gotten so much EASIER than it used to be when I was cooking with all sorts of crazy sauces and marinades.  Easy is good when you are a working Mom fo sho!!!! So I present to you the world's easiest healthy meal that the whole family will eat.  SCORE!!

Here is what you do:
Take a whole organic chicken.  Rinse it and please make sure to remove that little bag of innards as well. Pat it dry and sprinkle it with some Chef Paul Prudhomme's Poultry seasoning (or really any of your favorite seasoning will do).  This line is just one of my faves! They have a great one for steak and fish as well.

Then just dump the chicken in the slow cooker and put in the bottom about 1/4 to 1/2 cup of chicken stock or water.  Cook on low for about 6 hours or so.

Attend My Clean Eating Workshop - Learn More!

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Yes, I sell supplements............And I'm ready to talk about it

 

It's time for me to come clean.  I am an Advocare Distributor.  And I'm no longer afraid to talk about it.    

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Grilled tilapia with brown rice and roasted veggies

Easiest "clean" dinner EVER!!!!

I bought a couple pounds of of tilapia at Earth Fare today, brought it home and seasoned it up with some salt, pepper, garlic powder and paprika on both sides.  While the hubs was grilling it up I had some cauliflower and broccoli in the oven, roasting at 400 degrees for about 20 minutes.  Before putting it in the oven I just drizzled it with some extra virgin olive oil and seasoned with the same seasonings that I had seasoned the fish with.  I had some brown rice already made up earlier in the day (because it takes so FREAKING long) that I had cooked in chicken stock, so I simply heated that up and dinner was ready in a snap.  Squeeze a little fresh lemon juice over the fish when serving and voila!

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Banana Oatmeal Protein Pancakes

I love pancakes!  But gone are the days of making them with white flour with some chocolate chips thrown in (unless of course it's time for a good cheat meal).  But on any normal, given day I just prefer to make them with oats and pack them full of protein.  They serve as a great pre or post workout meal and they are SO GOOD!!  I almost feel guilty eating them because they are that good. Recently, I made just a few minor changes to one of my favorite protein pancake recipes and came up with the following.  I enjoyed these for breakfast today while my kids enjoyed their special chocolate chip pancakes.  Everybody won.

Ingredients:

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Clean Eating Challenge grocery list

In preparation for our clean eating challenge, it will be imperative to do a little shopping to get some key foods for the challenge.  It isn't all that complicated.  We will really be eating food in it's most natural state so you will find your meals and snacks to be rather simple actually!  Our ultimate goal is to stay away from most processed foods. So, in order to get us started on the right foot, I'll give you a list of some foods that you can have on hand in order to make this challenge a success. And make sure to read my previous blog post to get a true feel for what exactly we mean by eating clean.

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Clean Eating Challenge

Since January, I have been doing monthly Facebook fitness challenges over at Fit and Healthy with Debbie Reichert. Last week, a friend of mine mentioned doing a clean eating challenge for June.  Brilliant I said!! There are many people out there that work out consistently, but yet struggle with the nutrition component of their exercise program so I would like to help you with that this month if I can.  Here is what we are going to be looking at for the month of June when it comes to our clean eating challenge.

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Post Memorial Day Advocare 24 Day Challenge

So I'm already thinking ahead to AFTER Memorial Day when everyone is feeling heavy and bloated from one too many beers and hamburgers.  It's a good thing there is Advocare and the 24 Day Challenge to get you back on track! I coach people through this challenge every month with GREAT success. You could be next!

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Taco Night!!!

My family loves taco night.  I mean really what family doesn't right??  It's the go to meal for a lot of families.  What I don't like is processed foods and all the all the added crap you find in the seasoning packets, salsa and guacamole on the shelves.  So I choose to make my own.  Below is my recipes for both salsa and guacamole, as well as my recipe for home made taco seasoning mix. You can make up a big batch of seasoning mix at a time and then use about 3 tablespoons for every one pound of meat that you are using. Of course this is great with ground sirloin, but try ground turkey breast and ground chicken breast for an even leaner alternative and the kids may not even know the difference.......

If you have taco night in your house as frequently as we do, then you may even want to think about tripling this seasoning recipe so you always have it on hand.  And this will all taste so good you can say good bye to taco seasoning packets for GOOD!

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May's Cardio Abs Challenge

April showers bring May.......Cardio Abs???? Whatever Debbie ;-)  I couldn't think of anything clever to say so I just went with that.

May's challenge over at Fit and Healthy with Debbie Reichert brings us another month with the focus on abs, and I decided to throw in some cardio bursts as well for the ultimate fat blasting experience.  I think you will really like this one and it may be just what you need to get that fire burning in your core and get you on your way for bathing suit season. Make sure and go through the circuit three times through every day, preferably with little rest time between circuits.

Enjoy and feel free to pin and share on Facebook.  The more people we can get on the challenge, the better.  Strength in numbers!

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The Fit and Healthy Crew needs a shirt!

For awhile now I have been wanting to get some t-shirts and tank tops printed up for my friends, clients, and facebook fans over at Fit and Healthy with Debbie Reichert. It's honestly fallen along the wayside due to life's usual craziness.  You know....the same life that we all lead.  Too much to do and not enough time, right?!?  But I recently decided I had to make this a priority I mean, who WOULDN'T want to wear me on their chest?? (That didn't come out right......) Moving along.......

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Gorgeous Gams and Bangin' Booty Challenge

Here it is folks.  Our April challenge over at Fit and Healthy with Debbie Reichert.  This month we will be focusing on the lower body since we completely wore out the upper body last month. I didn't have the time (or energy) after flying all day to make a continuous video of the exercises for you, BUT I have included a clip of each exercise below so have no fear, you will know EXACTLY what you need to do each and every day!! Good luck and make sure to share with your friends so they can get in on the fun!!!

Remember, each day you go through the circuit for that day THREE times!

Oh burpee....how I love thee......

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One Year Anniversary/5000 Facebook Likes Giveaway

I promised an AWESOME giveaway once we hit 5000 LIKES at Fit and Healthy with Debbie Reichert so here it is! And how awesome is it that we hit 5000 likes exactly one day before my one year page anniversary.  Very cool!  I've teamed up with some fantastic companies to bring you some truly amazing product. I really hope that you like everything because they were all hand picked by yours truly.......Let's not waste any time.  Here is what I'm giving away......

The beautiful and talented Suzanne from Nutrition Snob Clothing, sent me this fantastic long sleeved thumb hole shirt and I'm absolutely in love with it.  It's the perfect lightweight material and the cut is brilliant.  The saying "Live Life" is so simple and perfectly stated.  I just love it!

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March's "Hot in your tank top" challenge

After January's successful burpee challenge and February's even more successful "ABtastic" challenge, this month brings us to some upper body emphasis so that we can be hot in our tank top this summer.  Here are the details and a clip showing the various upper body exercises.  Please note that on Thursdays we will be concentrating on the core only, so to review those exercises you can view this clip on my YouTube channel. Below the calendar I've attached a clip that I did reviewing the upper body exercises we will be doing this month.  You will have ALL you need to do this month's challenge.  Good luck and here's to getting hot in your tank top!!

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Dark Chocolate Peanut Butter Protein Muffins

My friends over at Gaspari Nutrition recently were kind enough to send my some of their MyoFusion Elite Protein Powder.  Not just any protein powder, but PEANUT BUTTER COOKIE DOUGH y'all!  I couldn't WAIT to try it.  I immediately made a post workout smoothie with this stuff as soon as I got it.  I mixed a scoop of the 25g protein powder with a cup of unsweetened almond milk and 1/2 of a frozen banana with a few ice cubes.  I blended it all together and it was incredibly delicious.  Very much a sweet post workout treat.  I knew right then and there I just had to bake with it.  And today, that is exactly what I did.  I decided to use it in an existing muffin recipe to kick it up a notch.  So I took my favorite Healthier Dark Chocolate Muffin recipe and added a scoop of the protein powder to it before baking.  The result was so much better than my original recipe that I had to blog about it.....immediately!  Sadly, they are all gone because my kids had some friends over today and they enjoyed them to the end.  Must.make.more.tomorrow.

So here is the recipe for your baking pleasure:

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February "ABtastic" Challenge

For the month of February, we have a challenge going over at Fit and Healthy with Debbie Reichert!  It's going to be ABtastic!

Just follow the calendar below and you will certainly be feeling the abdominal burn immediately.  Keep it up all month long, along with clean and healthy eating and you will be one step closer to your bathing suit goal.

Enjoy and let me know how it goes! Please see the video I shot below detailing each exercise listed in the challenge.

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30 Day Burpee Challenge

Are you IN??????????  Are you ready to take the 30 day burpee challenge put together by myself, Fit and Healthy with Debbie Reichert and Natalie over at My Think Fit??  We have broken this challenge down day by day so that you can slowly work up through the month and by day 30 you WILL be busting out 100 burpees!

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Get Your Sweat On Tabata

Yep! This was AWESOME (if I do say so myself). Set your tabata timer to 6 tabatas/8 cycles/20 seconds work/10 seconds rest. It's also a great way to get your burpees in today since I incorporated them into the workout. Remember the whole point of a tabata is to give 100% during the 20 seconds of work. You need to go as hard and strong as you can in that 20 seconds and then recover during the 10 second rest and then fire it up and do it all again.  I used 10 lb. dumb bells for the exercises using them but you can use whatever size you wish. 

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