tag:blogger.com,1999:blog-17865445304501500822024-03-16T14:51:39.555-04:00Fit and Healthy with DebbieAnonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.comBlogger73125tag:blogger.com,1999:blog-1786544530450150082.post-76796584183443034312017-06-21T18:06:00.000-04:002017-06-21T20:17:54.886-04:00Things to LOOK FOR when LOOKING FOR a trainer<div class="m-6830818882533050243p1" style="background: white;">
<span class="m-6830818882533050243s1"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">My clientele is primarily people between the ages of 35 and 55,
90% women. Is this you? Listen up for some free advice if you're looking for a
trainer/coach/fitness pro (I don't care what you call us).</span></span><br />
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<a href="https://3.bp.blogspot.com/-QoHcXfZXplg/WUsHM9HFmLI/AAAAAAAABVs/lBBsmB2iAaAVqXFLnAOsCG7-RNHyJjhDACLcBGAs/s1600/IMG_5654%2B%25281%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="240" src="https://3.bp.blogspot.com/-QoHcXfZXplg/WUsHM9HFmLI/AAAAAAAABVs/lBBsmB2iAaAVqXFLnAOsCG7-RNHyJjhDACLcBGAs/s320/IMG_5654%2B%25281%2529.JPG" width="320" /></a></div>
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<span class="m-6830818882533050243s1"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">Chances are if you're reading
this on MY page, you're not a power lifter, so don't get "boxed in"
to that mindset when working with a trainer. Don't get me wrong, I'm a firm
believer in squats, deadlifts and bench presses and understand the science
behind building muscle mass through compound movements and the factors of
progression. It is completely 100 percent necessary! But if that's all you're doing or worried
about, you're missing out. You're missing out on truly MOVING your body and ENJOYING a variety of fitness techniques through a more specialized functional fitness
program. Without adding in cardio endurance, plyometrics and
flexibility/yoga training you're just a one man band, who is very likely to get
injured.....and bored. Therefore, it's unlikely you'll continue with your journey
or your trainer. Find a trainer that will challenge you between heavy lifting
days and HIIT days. Or better yet, combining them both into the same one hour
session, like we do at <a href="https://www.facebook.com/DebbieReichertFitness/">Debbie Reichert Fitness</a>. It IS possible to build muscle
and lose body fat simultaneously, when done correctly. When you're a busy person with a ton of responsibilities, it's about being efficient. You're
lucky to get in three workouts a week....don't waste time.</span></span></div>
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<span class="m-6830818882533050243s1"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">Did you know that the amount of
certifications next to a trainer's name mean very little when it comes to deciding
who you should work with? True story. While I do have quite a few credentials next to my name, don't get me wrong, if we don't connect on a personal level,
chances are the relationship isn't going to work for either party. And you'll
know judging by the amount of time a trainer spends actually talking to you
versus just counting your reps or looking at his/her phone.</span></span><span class="m-6830818882533050243apple-converted-space"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;"> </span></span><span class="apple-converted-space"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;"> </span></span><span class="m-6830818882533050243s1"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">My
clients are counting their own reps while I'm taking the time to discuss
nutrition with them, injury prevention, etc. It's called multitasking and
giving YOU the most of your time with me. Chances are we'll be doing a little
bullshitting too....because life's too short to be serious 100% of the time.</span></span></div>
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<span class="m-6830818882533050243s1"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">There's no quick fix pill, wrap
or drink to make you lose weight and if a trainer tells you that they are crazy
and most likely just want to take your money! (WHAT? But Debbie, you're a Gold
Star leader with <a href="https://www.advocare.com/120125210">Advocare</a>??) Yep, and we have amazing supplements that will
help ENHANCE your performance, which will in turn speed up your end goal. But
if you don't put in the consistent work into both your diet and your exercise,
you won't have anything to enhance.</span></span><span class="m-6830818882533050243apple-converted-space"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;"> <o:p></o:p></span></span></div>
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<span class="m-6830818882533050243apple-converted-space"><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">A support system is HUGE! Find
a trainer that offers a support system for you outside of the gym. For my
business, for example, I have a private Facebook page set up for just my
clients. That gives them all access to me, and each other 24/7. We share
motivation, inspiration, accomplishments, frustrations, workouts, recipes and
laughs. This is what keeps the community strong. It is very important to talk to your trainer
regularly when you are NOT in the gym. Accountability is key. If you are
aligned with someone who isn’t responding quickly to your messages or texts,
find someone else. Again, this is a relationship business, and should be
constantly growing and evolving. The more your trainer knows you and about you,
the more they can help you reach your goals.<o:p></o:p></span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 9.5pt;">I hope
this helps you if you are on the search for a trainer. If I can answer any of
your questions, feel free to reach out to me through
my website at <a href="http://www.debbiereichertfitness.com/">Debbie Reichert Fitness</a>.<o:p></o:p></span></div>
<div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com26tag:blogger.com,1999:blog-1786544530450150082.post-33118195141280959452016-02-16T09:06:00.000-05:002016-02-16T09:07:08.786-05:00Pancakes and Snow Day WorkoutToday is the day! The day the kids have been waiting for......SNOW DAY!!!! Now it IS a little less dramatic since they were just off yesterday for President's Day. But nonetheless, I cancelled my small group classes this morning to stay home with them. Our morning started with the most outrageous chocolate chip pancakes ever. My oldest son "helped" me add the chocolate chips so they were abundant at best. While I typically shy away from eating this type of breakfast.....it's a snow day. Rules don't apply on a snow day in case you weren't aware of that. So, like a good girl I took 2<a href="https://www.advocare.com/120125210/Store/ItemDetail.aspx?itemCode=T4462&id=search" target="_blank"> Carb Ease</a> and enjoyed 2 of these amazing little cakes of goodness. I figure it will be the best fuel for the shoveling I need to do, followed up by my bodyweight workout, right?<br />
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If you are looking for a good old fashioned pancake recipe, this is my go to, adapted from a recipe I found on <a href="http://www.food.com/recipe/pancakes-25690">food.com</a>.<br />
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<b><u>Ingredients:</u></b><br />
2 eggs<br />
1 1/2 cups unsweetened almond milk<br />
4 TBSP butter, melted<br />
1 tsp vanilla<br />
1 cup all purpose white flour<br />
1 cup whole wheat flour<br />
2 TBSP sugar (or 1 tsp honey)<br />
3 tsp baking powder<br />
1/2 tsp salt<br />
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<u><b>Instructions:</b></u><br />
Beat egg until fluffy<br />
Add milk, melted butter and vanilla<br />
Add dry ingredients and mix well<br />
Heat a heavy griddle which is greased with a little butter on a paper towel<br />
Pour a small amount of batter (approx 1/4 cup) into pan and spread out with a spoon (add chocolate chips on top at this point, or even blueberries are delicious)<br />
When bubbles appear on the surface and begin to break, turn over and cook the other side<br />
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<a href="https://3.bp.blogspot.com/-uRyB5mU7n8U/VsMjNlQbvAI/AAAAAAAABKs/-4_i1Rz2ssc/s1600/choc%2Bchip%2Bpancakes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://3.bp.blogspot.com/-uRyB5mU7n8U/VsMjNlQbvAI/AAAAAAAABKs/-4_i1Rz2ssc/s320/choc%2Bchip%2Bpancakes.jpg" width="277" /></a></div>
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Now onto the workout of the day! Go through each exercise in a circuit format, resting as needed. If you don't have stairs available to you, then try jumping jacks or high knees or walking in place for that 3 minute time period. Try and go through the circuit at least 3 times, but keep in mind to always do what is appropriate for YOUR fitness level.<br />
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<a href="https://4.bp.blogspot.com/-pEX4CpCuE6o/VsMpdqjqLOI/AAAAAAAABLA/f6iwstlixKM/s1600/Snow%2BDay%2BAt%2BHome%2BWorkout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="356" src="https://4.bp.blogspot.com/-pEX4CpCuE6o/VsMpdqjqLOI/AAAAAAAABLA/f6iwstlixKM/s640/Snow%2BDay%2BAt%2BHome%2BWorkout.jpg" width="640" /></a></div>
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Here is a breakdown of the exercises above for your clarification:</div>
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Burpees (in this video I also show modications of the burpee)</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/f79IHh0L1p4/0.jpg" src="https://www.youtube.com/embed/f79IHh0L1p4?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Air Squats</div>
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<br /><iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/R0vJBTrzLac/0.jpg" src="https://www.youtube.com/embed/R0vJBTrzLac?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Push ups</div>
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<br /><iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Eh00_rniF8E/0.jpg" src="https://www.youtube.com/embed/Eh00_rniF8E?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Tricep Dips</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/0326dy_-CzM/0.jpg" src="https://www.youtube.com/embed/0326dy_-CzM?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Alternating Lunges</div>
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<br /><iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/tTej-ax9XiA/0.jpg" src="https://www.youtube.com/embed/tTej-ax9XiA?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Wall Sit</div>
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<br /><iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/XULOKw4E4P4/0.jpg" src="https://www.youtube.com/embed/XULOKw4E4P4?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Speed Skaters</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/EkESodXYDRM/0.jpg" src="https://www.youtube.com/embed/EkESodXYDRM?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Bicycle Crunches</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/9FGilxCbdz8/0.jpg" src="https://www.youtube.com/embed/9FGilxCbdz8?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Forearm Plank</div>
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<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/77paaP2Iixc/0.jpg" src="https://www.youtube.com/embed/77paaP2Iixc?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Enjoy the pancakes and enjoy your workout Fit and Healthy Crew!!!!</div>
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~Debbie</div>
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<div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com33tag:blogger.com,1999:blog-1786544530450150082.post-31212835937947241472015-01-04T20:51:00.000-05:002015-01-04T20:52:34.036-05:00Free Fit and Healthy with Debbie Reichert e-cookbook!!!I've been contacted a lot over the past few days from people looking for some new, healthy recipes to start the New Year off right. Therefore, I have decided to offer my Fit and Healthy e-cookbook to anyone and everyone for FREE for the next 48 hours!!! Don't delay and grab your copy now and start enjoying some of my recipes that are delicious and that you don't have to feel guilty about!<br />
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Just download via the link <a href="http://www.debbiereichertfitness.com/collections/health-fitness-products/products/fit-and-healthy-recipes-with-debbie-reichert-ecookbook" target="_blank">here</a>!</div>
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Here is wishing you a happy, healthy and delicious 2015!!</div>
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Be Fit! Be Healthy! Be Inspired!</div>
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~Debbie</div>
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<img border="0" src="http://1.bp.blogspot.com/-68JQXNN7Q1E/VKnthmAyOqI/AAAAAAAABB8/sj2AKaChzYo/s1600/ecookbook%2Bcover.jpg" height="400" width="301" /></div>
<div>
<br /></div>
<div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com27tag:blogger.com,1999:blog-1786544530450150082.post-80472812512943129032014-10-09T16:05:00.000-04:002014-10-09T16:06:59.682-04:00Coffeccino - perfect coffee substitute!<span style="font-family: Arial, Helvetica, sans-serif;">How AWESOME would it be to enjoy a warm coffee frappuccino</span><span style="font-family: Arial, Helvetica, sans-serif;"> drink without all the sugar, fat and calories!! Well, I'm here to tell you that I know where you can get just that!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">I'd like to introduce you to <a href="https://www.advocare.com/120125210/Store/ItemDetail.aspx?itemCode=A3803&id=search" target="_blank">Coffeccino</a>! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
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<a href="http://4.bp.blogspot.com/-0yF8JNPICjA/VDbgXlA6FKI/AAAAAAAAA-o/YiOwnQIPX50/s1600/coffeccino2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-0yF8JNPICjA/VDbgXlA6FKI/AAAAAAAAA-o/YiOwnQIPX50/s1600/coffeccino2.jpg" height="400" width="300" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Coffeccino is actually a vitamin and mineral supplement drink that I drink frequently. It provides key B-vitamins and amino acids to enhance mental focus and alertness and supports your body's natural energy production. It also helps manage appetite in conjunction with proper diet and exercise. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Another bonus about this drink is that you can prepare it three different ways:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">1. For a hot beverage (great during the chilly days of fall and winter), you simply blend, shake or stir the contents of one pouch into six ounces of very hot (not boiling) water. Stir thoroughly. Flavor extracts can even be added at this point.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">2. For a cold beverage, blend, shake or stir the contents of one pouch into six ounces of cold water. For an iced drink, shake thoroughly.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">3. For a frappe, add with ice cubes to a blender and blend until smooth. Flavor extracts can be added as well. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">After having some pretty intense workouts the past two days, I took a breather this afternoon and had an enjoyable warm epson salt bath and wanted to relax a bit before picking the kids up from school. I decided to spend some time in my compression socks to help with the recovery from my long run yesterday and speed work today. Seemed to only make sense that I heat myself up a warm coffeccino and not only enjoy the delicious taste, but also the vitamins, minerals and amino acids that come with it, and get a little pep in my step this afternoon! </span><br />
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<a href="http://1.bp.blogspot.com/-eltMI5f617A/VDbhdum97AI/AAAAAAAAA-4/wzV6W4DMAkQ/s1600/coffeccino1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-eltMI5f617A/VDbhdum97AI/AAAAAAAAA-4/wzV6W4DMAkQ/s1600/coffeccino1.jpg" height="400" width="300" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Better yet, when you compare it to one of the high end coffee drinks you buy at your local coffee shop (Starbucks grande frap for example), you can really start to see the benefits of this supplemental drink, outside of the fact that it simply tastes delicious.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Theirs:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Calories: 400</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fat: 15g</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sugar: 60g</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Caffeine: 110 mg</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Advocare's Coffeccino:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Calories: 80</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Fat: 4g</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Sugar: 3g</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Caffeine: 120mg</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If you are so inclined to want to try this delicious drink, you can visit my <a href="https://www.advocare.com/120125210/default.aspx" target="_blank">Advocare site</a>. And if you have any questions about this product, or any of the other Advocare products, please feel free to <a href="http://www.debbiereichertfitness.com/pages/Contact-Debbie" target="_blank">contact me</a>.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Be Fit! Be Healthy! Be Inspired!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">~Debbie</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com14tag:blogger.com,1999:blog-1786544530450150082.post-35053279923464542722014-10-08T13:25:00.000-04:002014-10-09T16:08:36.769-04:00Green grilled cheeseI love grilled cheese sandwiches, and while it's not the healthiest of food options, it's certainly also not the worst. Especially the way I like to make it! Take some whole grain bread, fresh mozzarella, spinach and avocado and you have a grown help, healthier version of a kid favorite! Give this a try and let me know what you think. This is also good with sliced tomato added to the sandwich, or subbing out the spinach with baby kale.<br />
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It's very quick and simple to put this sandwich together. Butter two pieces of whole grain bread (to make gluten free sandwich, simply use GF brand - I prefer Udi's)<br />
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Place one slice of bread, butter side down, in preheated nonstick skillet. Pile the bread with some sliced fresh mozzarella cheese, baby spinach, sliced avocado and sprinkle with some red cayenne pepper flakes and a little salt and pepper. Let the bread get toasty on one side. Should take about 2 minutes on medium heat.<br />
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<a href="http://3.bp.blogspot.com/-gF7SRkHRAcs/VDVuh_8peeI/AAAAAAAAA-E/DcKldAT_Mcs/s1600/grilled%2Bcheese.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-gF7SRkHRAcs/VDVuh_8peeI/AAAAAAAAA-E/DcKldAT_Mcs/s1600/grilled%2Bcheese.jpg" height="400" width="300" /></a></div>
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Place the other piece of bread, butter side up, on top of the sandwich. Like a stealth ninja, flip the sandwich carefully in the skillet to brown the other side. This should take about another 2 minutes over medium heat. Enjoy!!</div>
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<a href="http://4.bp.blogspot.com/-C6aS78nlae8/VDVule2CMgI/AAAAAAAAA-M/8wECwUAr-7w/s1600/grilled%2Bcheese2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-C6aS78nlae8/VDVule2CMgI/AAAAAAAAA-M/8wECwUAr-7w/s1600/grilled%2Bcheese2.jpg" height="300" width="400" /></a></div>
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Be Fit! Be Healthy! Be Inspired!<br />
~Debbie<br />
<br />
<br /><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com9tag:blogger.com,1999:blog-1786544530450150082.post-30519331894981266492014-10-07T14:53:00.000-04:002014-10-07T15:10:02.903-04:00Coconut whipped cream<br />
I made some <a href="http://fitandhealthywithdebbie.blogspot.com/2014/10/banana-pumpkin-chocolate-chip-muffins.html#.VDQxaPldWSo" target="_blank">Banana Pumpkin Chocolate chip muffins</a> two days ago and there were a couple more left today. I wanted to jazz them up a bit, because honestly I was in the mood for a cupcake (true story). But, cupcakes really aren't a staple in my lifestyle, so I decided to make a healthier version of a cupcake, and made up a quick batch of coconut whipped cream to put on top of my healthy muffin. It was simply divine and I highly recommend you doing the same the next time you make up any of my <a href="http://www.debbiereichertfitness.com/pages/Free-Healthy-Recipes" target="_blank">muffin recipes</a>.<br />
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Here are step by step instructions on how to make coconut whipped cream.<br />
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There are many brands of canned coconut milk out there, but this is my favorite one. It's non-GMO and organic and it whips up very nicely. It's imperative that you buy the full fat version and NOT the light version.<br />
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Place the unopened can in the refrigerator and let it sit overnight. I actually had this can in the fridge for over a week in anticipation of making some whipped cream at some point.<br />
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<a href="http://1.bp.blogspot.com/-NTp59efgVDg/VDQsubNS8gI/AAAAAAAAA84/iSTYnLrMpEk/s1600/image%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-NTp59efgVDg/VDQsubNS8gI/AAAAAAAAA84/iSTYnLrMpEk/s1600/image%5B1%5D.jpeg" height="320" width="240" /></a></div>
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When you are ready to make the whipped cream, remove the can from the refrigerator and flip it upside down. The reason for this is because while the coconut milk is in the fridge it will separate. The coconut milk liquid will fall to the bottom and the hardened cream will be hanging out at the top. Simply pour the liquid into another container and save it for another use. I put it in a lidded container in the fridge and use it added to my smoothies. Delicious!</div>
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<a href="http://3.bp.blogspot.com/-YvyHVmyZCeg/VDQsymPzNWI/AAAAAAAAA9A/ZBbrFkg6a0A/s1600/image_1%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://3.bp.blogspot.com/-YvyHVmyZCeg/VDQsymPzNWI/AAAAAAAAA9A/ZBbrFkg6a0A/s1600/image_1%5B1%5D.jpeg" height="320" width="240" /></a><a href="http://4.bp.blogspot.com/-j1bl2dB6y9k/VDQs9VOSO5I/AAAAAAAAA9Y/QBWX5FOZze4/s1600/image_4%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="http://4.bp.blogspot.com/-j1bl2dB6y9k/VDQs9VOSO5I/AAAAAAAAA9Y/QBWX5FOZze4/s1600/image_4%5B1%5D.jpeg" height="320" width="240" /></a></div>
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Scoop out the hardened cream from the can and place in a bowl to be whipped up.</div>
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<a href="http://2.bp.blogspot.com/-cSrVcjIVuqk/VDQs4mzWyLI/AAAAAAAAA9I/2JxP08Ue48k/s1600/image_2%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-cSrVcjIVuqk/VDQs4mzWyLI/AAAAAAAAA9I/2JxP08Ue48k/s1600/image_2%5B1%5D.jpeg" height="400" width="300" /></a></div>
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<a href="http://2.bp.blogspot.com/-PHRV0wa40vw/VDQs8Hc8u3I/AAAAAAAAA9Q/orUUiu2QZkc/s1600/image_3%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-PHRV0wa40vw/VDQs8Hc8u3I/AAAAAAAAA9Q/orUUiu2QZkc/s1600/image_3%5B1%5D.jpeg" height="400" width="300" /></a></div>
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I added 1 tsp of vanilla and 1 tsp of pure maple syrup to the bowl before mixing on medium speed for approximately 2 minutes with a hand mixer. (Other alternatives you could add to the cream would be cinnamon or liquid stevia for example.) </div>
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Here is your yummy finished coconut whipped cream!</div>
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<a href="http://4.bp.blogspot.com/-Y-idGd91iX4/VDQtCSkjR0I/AAAAAAAAA9g/Qc0-dl0dGI0/s1600/image_5%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Y-idGd91iX4/VDQtCSkjR0I/AAAAAAAAA9g/Qc0-dl0dGI0/s1600/image_5%5B1%5D.jpeg" height="400" width="300" /></a></div>
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Really kicked my muffin up A LOT and curbed my sweet tooth with no problem at all!</div>
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<a href="http://4.bp.blogspot.com/-s0x7kddOYJU/VDQtHeElsMI/AAAAAAAAA9o/TINL423d2wY/s1600/image_6%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-s0x7kddOYJU/VDQtHeElsMI/AAAAAAAAA9o/TINL423d2wY/s1600/image_6%5B1%5D.jpeg" height="400" width="300" /></a></div>
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Have a YUMMY DAY folks!!!<br />
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<a href="http://1.bp.blogspot.com/-ROV5t1oncuI/VDQtHXfmXxI/AAAAAAAAA9s/CbGrAdnLtws/s1600/image_7%5B1%5D.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ROV5t1oncuI/VDQtHXfmXxI/AAAAAAAAA9s/CbGrAdnLtws/s1600/image_7%5B1%5D.jpeg" height="400" width="300" /></a></div>
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Be Fit! Be Healthy! Be Inspired!</div>
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~Debbie</div>
<br /><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com8tag:blogger.com,1999:blog-1786544530450150082.post-89526724177685237782014-10-06T15:26:00.000-04:002014-10-06T15:57:34.982-04:00Copycat Pecan Pie Larabars (Laraballs)<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I really like pecan pie larabars. When I looked on the ingredients and saw there were only three (pecans, almonds and dates), I did what I always do.....made my own. Super easy and the perfect treat when you are craving something a little sweet and nutty. I made mine into balls instead of bars simply to keep it easy. Enjoy!!</span><br />
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<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">It's just this easy........</span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Take 14 Medjool dates (pitted), 1 cup of pecans and 1 cup of almonds and process them all together in a food processor. Roll them into balls and store in the refrigerator for a quick sweet and nutty (like ME!!! Bad pun......) pick me up!!!</span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">This will make between 12 and 15 balls depending on the size you want.</span><br />
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<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Be Fit, Be Healthy, Be Inspired!</span><br />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">~Debbie</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-g6wZIGH3BOE/VDLr4gRxtlI/AAAAAAAAA8k/fAGtrYjSpps/s1600/pecan%2Bpie%2Blarabars.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-g6wZIGH3BOE/VDLr4gRxtlI/AAAAAAAAA8k/fAGtrYjSpps/s1600/pecan%2Bpie%2Blarabars.jpg" height="400" width="400" /></a></div>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com26tag:blogger.com,1999:blog-1786544530450150082.post-75963293001905518042014-10-05T16:18:00.000-04:002014-10-05T17:05:18.893-04:00Banana Pumpkin Chocolate Chip muffins<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">While my <a href="http://fitandhealthywithdebbie.blogspot.com/2012/10/banana-oatmeal-breakfast-muffins.html#.VDGhK_ldWSo" target="_blank">Banana Oatmeal breakfast muffins</a> have taken off on Pinterest over the past two years, reaching almost 800,000 pins (crazy I know), my <a href="http://fitandhealthywithdebbie.blogspot.com/2012/12/pumpkin-protein-muffins.html#.VDGhfPldWSo" target="_blank">Pumpkin protein muffins</a> have always been my personal favorite. Today I decided to take the best of both worlds and create a new muffin recipe combining these two favorites. I'm pretty sure that right here, and right now, I have created THE PERFECT MUFFIN, free of refined sugar and flour. Make these and see for yourself.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Be Fit, Be Healthy, Be Inspired,</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">~Debbie</span><br />
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<span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><i><u>Ingredients:</u></i></b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 1/2 cups old fashioned oats (use GF oats for this recipe for GF diet)</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup plain 0% fat Greek yogurt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 cup canned pumpkin</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 ripe banana</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 eggs</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/2 cup honey</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 tsp. baking powder</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tsp. baking soda</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 tsp. salt</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">3 tsp. cinnamon</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tsp. pumpkin pie spice</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Dash of nutmeg</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">2 TBSP ground flaxseed</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1 tsp. vanilla</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">1/4 cup dark chocolate chips (optional but recommended)</span><br />
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<span style="color: red; font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><i><u>Instructions:</u></i></b></span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Preheat oven to 350 degrees.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Spray muffin tin with non-stick cooking spray or line 12 muffin tins with muffin liners. If you use liners, make sure to spray the liners with a bit of non-stick cooking spray as well, as these muffins tend to stick a tad bit.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Place the oats in the food processor and process for about 20 seconds. Add remaining ingredients (minus the chocolate chips if using) to the food processor.</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Process until everything is mixed together, about 30 seconds.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">After processed,at this point, you can add in approximately 1/4 cup of dark chocolate chips to the batter before placing batter into muffin cups. I highly recommend this step :-)</span><br />
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<span style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">Divide batter among liners, about 2/3 the way full and bake for 18-20 minutes. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Let muffins cool in the pan on a wire rack for about 15 minutes, then remove from the muffin pan and continue to cool.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Muffins can be stored in an airtight container for a day or two and then placed in the refrigerator or put into a freezer bag and frozen for snack time on a later day. (I do love snack time.......) </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">This recipe yields about 15 muffins.</span><br />
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<br /><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com2tag:blogger.com,1999:blog-1786544530450150082.post-6338755444037932692014-02-15T19:35:00.000-05:002014-02-15T19:36:38.984-05:00Bench and Dumb bell workoutFull body circuit when you're short on time. All you need is a bench and some dumb bells. Go through the circuit 3-5 times, but shoot for at least 30 minutes to get the full effect of the workout.<br />
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10 Burpees with overhead press<br />
10 step ups with knee drive (each leg)<br />
12 leg raises with tailbone lift on bench<br />
20 Spiderman hops<br />
10 plank rows (each arm)<br />
10 squat overhead presses<br />
10 decline push ups<br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/hpjVRvSCB8U?feature=player_embedded' frameborder='0'></iframe></div>
<br /><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com9tag:blogger.com,1999:blog-1786544530450150082.post-68064699751540257042014-02-02T13:12:00.000-05:002014-02-02T13:14:14.314-05:00February 2014 Abs ChallengeLast February I put together an abs challenge, so I wanted to put another one together this February. This challenge was designed to be a great addition to anyone's existing daily workout, as I have you only doing one round every day. Now that said, it's also ideal for the beginner who is just starting their exercise journey.<br />
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I hope that you enjoy the challenge and can keep up with it 6 days a week! Please feel free to pin away and SHARE with your friends through Facebook and Twitter. While you are there, don't forget to follow me as well at <a href="https://www.facebook.com/FitAndHealthyWithDebbieReichert" target="_blank">Fit and Healthy with Debbie Reichert</a> and you can find me on Twitter <a href="https://twitter.com/DebReichert" target="_blank">here</a> and Pinterest <a href="http://www.pinterest.com/debbiereichert/" target="_blank">here</a>.<br />
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Below is a quick preview of the exercises that are included in this month's challenge.<br />
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<a href="http://3.bp.blogspot.com/-yZTRJH4z_m0/Uu6HA0fn_II/AAAAAAAAA2U/deVT341tLcc/s1600/February+2014+challenge.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-yZTRJH4z_m0/Uu6HA0fn_II/AAAAAAAAA2U/deVT341tLcc/s1600/February+2014+challenge.jpg" height="311" width="400" /></a></div>
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Push ups</div>
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Note: If you are currently not able to do a full push up on your feet, please simply go down to your knees until you build up enough strength to do a full push up on your feet</div>
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Bicycles and Boat Crunches<br />
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Plank<br />
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Have a fantastic February my fit friends!!!</div>
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In Good Health,</div>
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Debbie</div>
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<div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com2tag:blogger.com,1999:blog-1786544530450150082.post-1067001016232637592014-01-01T09:20:00.001-05:002014-01-16T20:31:06.325-05:00January 2014 Fitness ChallengeHAPPY NEW YEAR!!!! (Throw confetti here, kiss somebody, etc. etc.) OK, now that the formalities are done, some of you may be sitting there thinking about the New Year's Resolution you set for yourself to get more fit and healthy in the New Year! If that is you then congratulations for taking the first step! I've decided to help give you someplace to start. However, this challenge is GREAT for any fitness level. For those of you just starting out in your fitness journey feel free to cut the reps in half or thirds and work up to the reps that I have listed over time. For the seasoned fit fittie, this is a great add-on to your current workout regimen. This is a circuit you can do at the end of any workout to put on that nice finishing touch.<br>
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It's been awhile since I brought you a monthly challenge and I hope to be able to do more for you in 2014. As long as you keep doing them, pinning them on Pinterest and sharing with your friends on Facebook and Twitter, I'll continue to take the time to create new challenges for you!! Sound like a deal?<br>
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So without further ado, let's bring it in 2014!!!<br>
<a href="http://fitandhealthywithdebbie.blogspot.com/2014/01/january-2014-fitness-challenge.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com22tag:blogger.com,1999:blog-1786544530450150082.post-68067273459080119682013-11-17T20:02:00.000-05:002013-11-29T23:59:18.547-05:00Legs Glutes and Abs<span style="font-family: Arial, Helvetica, sans-serif;">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.</span><br>
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<a href="http://3.bp.blogspot.com/-iZRo-mndYq4/UolcEtreb2I/AAAAAAAAAzs/GSAAUW_1BFU/s1600/Legs+Glutes+Ab+workout.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-iZRo-mndYq4/UolcEtreb2I/AAAAAAAAAzs/GSAAUW_1BFU/s400/Legs+Glutes+Ab+workout.png" width="400"></a></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/11/legs-glutes-and-abs.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com3tag:blogger.com,1999:blog-1786544530450150082.post-11233499355422283382013-11-10T18:02:00.002-05:002013-11-29T23:59:10.974-05:00Veteran's Day Giveaway!!It's time for another giveaway here at Debbie Reichert Fitness!!!<br>
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I am very excited to announce to you all a new company I recently found. The company is <a href="http://www.byfaithclothing.com/" target="_blank">By Faith Clothing</a>, 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 <a href="https://www.facebook.com/ByFaithChristianClothing" target="_blank">Facebook here</a>.<br>
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I recently received this baseball t-shirt and I love what it says and it fits perfectly! Eat Clean, Train Hard, Pray Harder :-)<br>
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<a href="http://2.bp.blogspot.com/-hht36GZBZP8/UoAP1PXAMEI/AAAAAAAAAzU/94RvJuRmZCs/s1600/byfaithclothing+pic2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://2.bp.blogspot.com/-hht36GZBZP8/UoAP1PXAMEI/AAAAAAAAAzU/94RvJuRmZCs/s400/byfaithclothing+pic2.jpg" width="400"></a></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/11/veterans-day-giveaway.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com3tag:blogger.com,1999:blog-1786544530450150082.post-19626007241862820922013-09-13T19:37:00.000-04:002013-11-29T23:58:55.496-05:00Pumpkin Banana Protein Muffins<span style="font-family: Arial, Helvetica, sans-serif;">Here is my latest healthy muffin recipe. I adapted it from my original <a href="http://fitandhealthywithdebbie.blogspot.com/2012/12/pumpkin-protein-muffins.html" target="_blank">Pumpkin protein muffin</a> 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.</span><br>
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<a href="http://3.bp.blogspot.com/-xwgwqlzj44k/UjOd1uc7QKI/AAAAAAAAAxI/lBoqXgP0VF8/s1600/pumpkin+banana+protein+muffins.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-xwgwqlzj44k/UjOd1uc7QKI/AAAAAAAAAxI/lBoqXgP0VF8/s400/pumpkin+banana+protein+muffins.JPG" width="400"></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="background-color: white; color: #222222; line-height: 18px;"><u> Ingredients: </u></b></span><br>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/09/pumpkin-banana-protein-muffins.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com4tag:blogger.com,1999:blog-1786544530450150082.post-37290346713360803032013-08-30T22:03:00.000-04:002013-11-29T23:58:42.727-05:00Are you sabotaging your fitness goals??<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-bxcyRYWX7LI/UiFINgv4IyI/AAAAAAAAAvo/vd__-TTePto/s1600/goal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br></a></div>
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<span style="background-color: white; font-family: arial, 'helvetica neue', helvetica, sans-serif; line-height: 21px;"><b><span style="color: blue;">Is it possible that you could be SABOTAGING your own fitness goals?</span></b><span style="color: #505050;"> 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.</span></span><br>
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<span style="background-color: white; font-family: arial, 'helvetica neue', helvetica, sans-serif; line-height: 21px;"><b><i><span style="color: orange;">1. Not eating breakfast</span></i></b></span><br>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/08/are-you-sabotaging-your-fitness-goals.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com2tag:blogger.com,1999:blog-1786544530450150082.post-13248170914150152292013-08-13T21:27:00.000-04:002013-11-29T23:58:29.389-05:00Lifting 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.<br>
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Sarcasm much, Debbie?? I think so.......<br>
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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.<br>
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<a href="http://2.bp.blogspot.com/-pcd5VG5dLzA/UgqhWsMV0-I/AAAAAAAAAtw/qGnUixMA7wY/s1600/selfie+for+blog+post+about+lifting+and+bulky.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-pcd5VG5dLzA/UgqhWsMV0-I/AAAAAAAAAtw/qGnUixMA7wY/s400/selfie+for+blog+post+about+lifting+and+bulky.JPG" width="400"></a></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/08/lifting-weights-wont-make-you-bulky-got.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com1tag:blogger.com,1999:blog-1786544530450150082.post-22586890339464131092013-07-29T22:10:00.001-04:002013-11-29T23:58:13.160-05:00A 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<a href="http://fitandhealthywithdebbie.blogspot.com/2012/07/its-not-luck.html#.UfcTHo2sim4" target="_blank"> last years</a>, 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.<br>
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<b><i><span style="color: blue;">I'm full of hope and promise and love.........and muffins. So begins the final countdown to 40......</span></i></b><br>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/07/a-reflection-and-final-countdown-to-40.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com1tag:blogger.com,1999:blog-1786544530450150082.post-72279374084581065522013-07-23T07:48:00.000-04:002013-11-29T23:57:51.210-05:00Interval Circuit WorkoutHere 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!!<br>
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<a href="http://3.bp.blogspot.com/-tUQHMriEvt8/Ue5od2NMxvI/AAAAAAAAAss/pBaVLWF2Xw0/s1600/hiit+workout.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-tUQHMriEvt8/Ue5od2NMxvI/AAAAAAAAAss/pBaVLWF2Xw0/s400/hiit+workout.JPG" width="400"></a></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/07/interval-circuit-workout.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com3tag:blogger.com,1999:blog-1786544530450150082.post-66302240585026768752013-07-01T09:20:00.000-04:002013-11-29T23:57:22.798-05:0025 Minute AMRAP workout<span style="font-family: Arial, Helvetica, sans-serif;">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!</span><br>
<span style="font-family: Arial, Helvetica, sans-serif;"><br></span>
<span style="font-family: Arial, Helvetica, sans-serif;">In Good Health,</span><br>
<span style="font-family: Arial, Helvetica, sans-serif;">~Debbie</span><br>
<span style="font-family: Arial, Helvetica, sans-serif;"><br></span>
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<a href="http://2.bp.blogspot.com/-t8ST13dGipk/UdF-e-oc12I/AAAAAAAAAsM/iTP8oAn4pZI/s612/25+minute+amrap.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-t8ST13dGipk/UdF-e-oc12I/AAAAAAAAAsM/iTP8oAn4pZI/s400/25+minute+amrap.JPG" width="400"></a></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/07/25-minute-amrap-workout.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com1tag:blogger.com,1999:blog-1786544530450150082.post-65789685123154867712013-06-25T16:37:00.000-04:002013-11-29T23:57:08.117-05:00Win a FREE NIKE+ FUELBAND!<span style="font-family: Arial, Helvetica, sans-serif;">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 <a href="http://www.debbiereichertfitness.com/pages/Clean-Eating-Workshops-Webinars" target="_blank">clean eating webinars</a>. 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 <a href="https://www.facebook.com/FitAndHealthyWithDebbieReichert" target="_blank">Fit and Healthy with Debbie Reichert</a>. Of course, I chose to do a giveaway because I truly LOVE giving stuff away!</span><br>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/06/win-free-nike-fuelband.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com0tag:blogger.com,1999:blog-1786544530450150082.post-2274146978372800372013-06-13T17:46:00.000-04:002013-11-29T23:56:52.275-05:00AMRAP Anyone????<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-TpG20Avg6FI/UbotKgixsqI/AAAAAAAAAp0/EnokH0mpuXU/s1600/AMRAP.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://4.bp.blogspot.com/-TpG20Avg6FI/UbotKgixsqI/AAAAAAAAAp0/EnokH0mpuXU/s640/AMRAP.JPG" width="480"></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
<a href="http://fitandhealthywithdebbie.blogspot.com/2013/06/amrap-anyone.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com1tag:blogger.com,1999:blog-1786544530450150082.post-35778100274700063722013-06-11T07:25:00.000-04:002013-11-29T23:56:28.407-05:00LIVE LIFE Day<h1 style="color: #222222; font-family: Arial, Verdana, sans-serif;">
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<a href="http://1.bp.blogspot.com/-1E-X-x6950g/UbcHPpmHkqI/AAAAAAAAApc/hsQVzRaxbi0/s1600/live+life.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="http://1.bp.blogspot.com/-1E-X-x6950g/UbcHPpmHkqI/AAAAAAAAApc/hsQVzRaxbi0/s400/live+life.jpg" width="400"></a></div>
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Live Life!</h1>
<span style="background-color: white; color: #222222; font-family: Arial, Verdana, sans-serif; font-size: 12px;">I love that phrase. Live Life!!! We can get caught up in the day to day struggles, responsibilities and sometimes just forget to LIVE...... </span><br>
<a href="http://fitandhealthywithdebbie.blogspot.com/2013/06/live-life-day.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com0tag:blogger.com,1999:blog-1786544530450150082.post-16144874204722183002013-06-09T19:40:00.002-04:002013-11-29T23:56:02.845-05:00The world's EASIEST "clean" mealAs 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!!<br>
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Here is what you do:<br>
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.<br>
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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.<br>
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<a href="http://www.debbiereichertfitness.com/pages/Clean-Eating-Workshops-Webinars" onclick="trackOutboundLink(this, 'Outbound Links', 'Clean Eating Workshop Blog'); return false;" title="Clean Eating Workshops"><img alt="Clean Eating Workshops" src="http://cdn.shopify.com/s/files/1/0229/4873/files/Clean-Eating-Workshops.jpg?1570"></a><br clear="all">
<b style="font-size: 12;"><a href="http://www.debbiereichertfitness.com/pages/Clean-Eating-Workshops-Webinars" onclick="trackOutboundLink(this, 'Outbound Links', 'Clean Eating Workshop Blog'); return false;" title="Clean Eating Workshops">Attend My Clean Eating Workshop - Learn More!</a></b></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/06/the-worlds-easiest-clean-meal.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com1tag:blogger.com,1999:blog-1786544530450150082.post-1072882835958850012013-06-03T21:57:00.000-04:002013-11-29T23:55:49.049-05:00Yes, I sell supplements............And I'm ready to talk about it<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif; text-align: start;"><b><i>It's time for me to come clean. I am an Advocare Distributor. And I'm no longer afraid to talk about it. </i></b> </span></div>
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</div><a href="http://fitandhealthywithdebbie.blogspot.com/2013/06/yes-i-sell-supplementsand-im-ready-to.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com0tag:blogger.com,1999:blog-1786544530450150082.post-8704485654592786102013-06-02T20:09:00.002-04:002013-11-29T23:55:31.538-05:00Grilled tilapia with brown rice and roasted veggies<span style="font-family: Arial, Helvetica, sans-serif;">Easiest "clean" dinner EVER!!!!</span><br>
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<span style="font-family: Arial, Helvetica, sans-serif;">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!</span><br>
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<a href="http://3.bp.blogspot.com/-WWabA4NLPGE/Uavc8bT-N4I/AAAAAAAAAnM/s0n96olR0Rc/s1600/tilapia+brown+rice+and+roasted+veggies.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="400" src="http://3.bp.blogspot.com/-WWabA4NLPGE/Uavc8bT-N4I/AAAAAAAAAnM/s0n96olR0Rc/s400/tilapia+brown+rice+and+roasted+veggies.jpg" width="400"></span></a></div>
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<a href="http://fitandhealthywithdebbie.blogspot.com/2013/06/grilled-tilapia-with-brown-rice-and.html#more">READ THE REST OF THIS POST »</a><div class="blogger-post-footer">Due to stolen content, I can no longer provide a full RSS feed. I work hard to share fresh, original content - and there are so many new sites stealing my work that I've kinda been forced to change the feed settings. Thank you so much for understanding!
***This post is via FitAndHealthyWithDebbie.blogspot.com and DebbieReichertFitness.com***</div>Anonymoushttp://www.blogger.com/profile/05571694998089042816noreply@blogger.com0