Spaghetti Squash and Turkey Meat Sauce

Here's your answer for guilt free comfot food! We altered this italian favorite and packed it with lean protein and veggies! Mmmm Mmmm so good!! 

Sauce Ingredients:  

• 1 lb 99% lean ground turkey
• 1 pinch of minced garlic
• 1/2 chopped and diced onion
• 28 oz can crushed tomatoes
• 2 tbsp chopped fresh basil

Directions: 

Brown the turkey in a pan. When the turkey is cooked add in the the onion and garlic and continue to cook on low. Add in the can of crushed tomatoes and the basil last and let simmer.

Spaghetti: 

• 1 spaghetti squash
• olive oil

Directions: 

Bake the spaghetti squash in the oven at 375 for an hour and a half. 

Cut the squash in half; scoop out the seeds and pulp and throw away. 

The remainder should be ready to scoop out and eat just like noodles! 

The Importance of Stretching

Stretching can be just as important as the body of the workout. Stop thinking of stretching as the optional ending to a workout! It should be included every single time you work up a sweat. 

Here are a few reasons why you should be stretching: 

• Lengthen your muscles-During a workout your muscles contract. Stretching helps to elongate those muscles to prevent them from shortening or bulking up. 
• Increase flexibility-Flexibility can help you perform better during your workout. Having a bigger range of motion can help you push a little harder, and it is also safer for your joints. 
• Get happy-Stretching gets your blood flowing and increases circulation, which causes more oxygen to go to your brain. More oxygen in your brain can lead to a happier mood and a sharper mind. 
• Stay balanced-Good balance can improve posture and core strength. 
• Relieve tension- Stretching can help with muscle tightness. Relieving tightness and tensions can also help to ease stress. 

Some tips while stretching:

• Don't forget to breathe! If you are trying to get deeper into a stretch take an inhale through your nose and on the exhale push into the stretch. 
• If a stretch hurts then back off a little- stretching should not be painful. You can't achieve flexibility over night, so just take your time and ease into stretches. 

Happy Wednesday, and Namaste Y'all! 

How to Pick the Right Weights

It is essential to pick the correct weights to ensure a safe and successful workout. Aim to pick heavy enough weights to get a challenging workout but not so heavy that you compromise form or safety. 

here are some tips to help pick the correct weights:

1. Use light weights until you feel comfortable that you have the correct form down. 
2. Pick weights where you can do at least 12 reps without fatigue, but by rep number 20 you should be really feeling the burn. 
3. If you can't keep correct form for the duration of the exercise drop to lighter weights. 
4. You may need different size weights for different parts of the body. Typically larger muscles groups such as the glutes or quads require heavier weights. You may have to go lighter for smaller muscles such as arms or abs. 

Lifting weights is a great way to tone and strengthen muscles. Weights are a great fat sizzling addition to a cardio workout!

Get to liftin'!! 

HIIT ME WITH YOUR BEST SHOT

It's all about H.I.I.T. right now!! The focus of high intensity interval training is to keep your heart rate up throughout your entire workout giving you max calorie burn! Currently loving my new SEVEN MINUTE WORKOUT app that features HIIT workouts that I can do anywhere! The app tells you what exercise to do, times you, and gives you a recovery. I also love that the app features challenges, rewards, and reminders to keep you motivated!  It makes for a perfect pit stop when taking a steady jog to boost that heart rate and get some strength training in too! Check it out!

Coconut Oil..jumping on the band wagon

I'm sure y'all have heard about the miraculous coconut oil. After hearing all the rave reviews I decided I had to give it a try, and I quickly became addicted.  There are many, many things coconut oil can be used for. Here's my top three picks: 

1. Oil Pulling: When I wake up in the morning I swish the oil around in my mouth for 20 minutes. My teeth are noticeably whiter, and maybe it's in my head but my mouth really does feel cleaner! The first day was kind of weird, but it quickly became a welcomed part of my morning routine. 

2.  Coffee Flavoring: a healthy way to add a little flavor to coffee. Add a little soy milk and it tastes like the Samoa Girl Scout coffee creamer (aka my guilty pleasure)

3.  Shaving: I tried the coconut oil as shaving cream. My legs have NEVER been smoother. ever. 

THINK LIKE A CHILD. ACT LIKE AN LADY.

I feel like there is a lot to be learned from the mind of a child. As we grow up we learn new things and our mind set changes mostly for the better, but there are some things that I hope to always hold on to from my childhood ways. Obviously I don't literally mean think like a child, but don't you sometimes miss that carefree attitude?? Here's some things that have been turning in my mind:

Things We Should Do More like Kids:

1. STOP OVER THINKING---Kids don't analyze and read into every little thing. It's an unnecessary cause of stress. Learn to let the little things go and just address what is truly important. 

2. DON'T WORRY BE HAPPY---What are you worried about?? Life is wonderful! 

3. JUST PLAY---You're never too old to skip, run, laugh, and just mess around. I love the carefree happiness of kids just making up games and being silly. 

4. BE UNAPOLOGETICALLY YOURSELF---Because why would you want to be anyone else? There's only one You. You're awesome.

5. LOVE THE LITTLE THINGS---bubbles, forts, hopscotch…that kind of stuff used to literally make my day. I am striving to recognize all of the simple pleasures in life that I tend to over look. 

6. LIVE IN THE PRESENT---If you worry about the future you miss the beauty of today. 

7. DREAM BIG---When my cousin was little she always said she wanted to be a butterfly when she grew up. When did we start lowering our standards? No dream is out of reach if you have the drive and determination. 

Things We Should Do More like Ladies:

1. GO THE EXTRA MILE--- It's the little things that count. Give attention to detail. No act of kindness is too small. 

2. RESPECT YOURSELF--Hold yourself to a high standard. Ladies have poise and confidence. 

3. RESPECT OTHERS--- All of the sass and drama is really just exhausting. 

4. STAND UP FOR YOURSELF---There is a difference between unneccessary sass and letting yourself be walked all over. know the line and don't ever let anyone treat you like you are anything less than amazing 

Your New Workout Playlist is Here!!!!