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3 Foods You Should Add To Your Plate

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I’m a true believer in adding to your diet before you take away. No one likes to be told they can’t eat something.

Instead choose to make a healthier choice every time you eat by adding healthy options to every meal.

Check out these 3 foods that have proven health benefits.

Continue reading 3 Foods You Should Add To Your Plate

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Wow #6

This work out of the week is a total body exercise designed to burn fat and tone muscle. All you need is a pair of weights and a kettle bell.

Step up :30 each side
Kb swings 20
Alternating reverse lunge with high knee 15 each side
Squat press 15
Tricep dips till failure
Ball crunches 25
Shoulder press jacks 15
Alternating lateral lunges 30 total
Bench hop overs 1:00

1:00 rest

Repeat for as many rounds possible or 30 minutes

Wow #5

This work out of the week is designed to burn fat and tone the core muscles. No equipment is necessary but you can use weights to make the workout more difficult if it’s to easy.

Warm up:
brisk walk for 5 minutes

Workout:
Repeat as many times as you can for 30 minutes

15 Prisoner squats (hands on head)
10 burpees
20 full body crunches
1:00 mountain climbers
1:00 Plank
10-20 push ups
25 Toe reachers
50 jumping jacks

Cool down:
Stretch for 10 minutes

Back pain: While doing the burpees use a bench so you don’t have to go all the way to the floor.

Beginners: During the crunches do regular crunches, cut the times workouts in half, do push ups on the wall or with your knees on the ground. You can also do a plank on the wall.

Advanced: To make the workout more difficult use weights during the squats, increase the timed workouts by
:15-1:00. You can also do decline pushups.

Let me know what you think email me at AutumnLeighFitness@aol.com or use the hash tag #fitnesswithautumn and #wow5 on social medial post!

I hope you get a great workout in!

Wow #3

All you need for this workout is something heavy to lift/carry and you!

Warm up :
Jog for 5 minutes

Workout:
Push ups 10 – 20
Bicep curls with weights 12-15
Burpees 20
Walking lunges with weights 20
Calf raises with weights 20
Jumping jacks 1:30
Plank rows with weights 20
90 degree crunches 25
Bicycle kicks 30
Mountain climbers 1:00
*Repeat AMRP in 30 minutes
(As many rounds possible)

Stretch to cool down for 5-10 minutes

Beginner modifications:
1. Do your push ups on the wall
2. walk out at the bottom of the Burpee instead of jumping
3. Use a bench to put your hands on if going all the way to the ground is to much stress on your back while doing the burpees
4.Use lighter weights or no weights with the walking lunges / calf raises.
5. Do less reps example: do 10 burpees instead of 20
6. Do a reverse lunge instead of walking lunges if those are still to difficult

Advanced modifications:
1. Use a bosu ball or heavy weights
2. Increase cardio intervals. Example: do jumping jacks for 1 minute and :30 seconds
3. Go for an 45minutes to an hour
4. Do push ups at the bottom of your burpees
5. Do decline pushups

Let me know what you think of WOW#3 by posting a picture when your putting in work on Instagram with the hash tag #fitnesswithautumn or email me at autumnleighfitness@aol.com

Texture and veggies plus 11 Surprisingly Healthy Recipes for picky eaters

idontwanna

Have you ever heard any one say they don’t like a certain food because of the texture? Maybe you’re the one giving that excuse.

All I hear when I hear that is a 4-year-old saying “I don’t wanna”

Not because they do not have the right to genuinely dislike something but because there are so many ways to cook now a days. You most likely just don’t like the food cooked the way you tried it.

A lot of people are traumatized because they were forced to eat soggy over boiled broccoli when they were younger by their mothers. So they say they hate broccoli because of the texture. Hmmm hello? Who wouldn’t? Lol
What kind of sense is that? There are so many ways to cook foods these days that is just an excuse.

If you don’t like it boiled, try it raw, baked, grilled, sautéed or stemmed. just FYI they all have different textures. You can also put your favorite seasonings, sauces or oils on them after they cook to enhance the flavor.

I dare you to try a food you don’t like cooked differently then you have ever tried.

Below are a few links to recipes that I am sure will make you rethink some of the most commonly hated vegetables.

Oven Roasted Garlic Cauliflower

 http://oneperfectbite.blogspot.com/2011/11/oven-roasted-cauliflower.html

Cheesy Garlic Cauliflower Bread Sticks

http://whatsfordinner-momwhatsfordinner.blogspot.com/2012/06/cheesy-garlic-cauliflower-bread-sticks.html

Cauliflower Pizza Crust

http://www.fatgirltrappedinaskinnybody.com/2011/06/basil-cauliflower-pizza/

Crispy Baked String Beans

http://www.cinnamonspiceandeverythingnice.com/crispy-baked-string-bean-fries/

Roasted Brussels Sprouts With Bacon And Onions

http://coleensrecipes.blogspot.com/2009/12/roasted-brussel-sprouts-bacon.html

Easy Cheesy Crockpot Cauliflower

http://thefrugalgirls.com/2013/11/crockpot-easy-cheesy-cauliflower-recipe.html

Easy Cheesy Crockpot Broccoli

http://thefrugalgirls.com/2013/11/crockpot-easy-cheesy-broccoli-recipe.html

Pumpkin Brownies

http://www.sixsistersstuff.com/2013/08/2-ingredient-pumpkin-brownies-recipe.html

Creamy Cauliflower Soup

http://www.livecrafteat.com/eat/creamy-cauliflower-soup/

Maple Glazed Carrots

http://www.kalynskitchen.com/2010/04/recipe-for-maple-glazed-roasted-carrots.html

Garlic Roasted Parmession Green Beans

http://www.asweetpeachef.com/sides/garlic-parmesan-green-beans/

Let me know what you try and what you think by commenting below!

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Simple chocolate chip pancakes

These pancakes are awesome when your cravings something sweet but do to want to eat to unhealthy! They are healthy and delicious.

Ingredients

-2 eggs
-1 banana
-1/2 cup ground oats
-1 tsp vanilla extract
-1/4 cup apple sauce
-1/4 tsp cinnamon

Mix all the wet ingredients together then mix in the dry
Cook on a skillet till brown on both sides.

Then serve

Serves 3

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