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Ingredients 2 containers (6 oz each) Yoplait® Original 99% Fat Free French vanilla yogurt or Fat Free vanilla greek yogurt2 cups cut-up fresh fruit such as blueberries, bananas, cherries, grapes, papaya, peaches, oranges or raspberries1 tablespoon honey or artificial sweetener to tasteDirections1. In blender, place all ingredients. Cover; blend until smooth. Alternatively, you can blend each fruit separately, or try mixing your favourite fruits together! 2. Divide mixture among 6 (5-oz) paper cups. Cover cups with foil; insert craft stick into center of each pop. (Or fill ice pop molds according to manufacturer’s directions.) Freeze about 6 hours or until frozen. Nutritional Information1 Serving (1 Pop) 
Calories 110
(Calories from Fat 5),
Total Fat 1g
(Saturated Fat 0g,
Trans Fat 0g),
Sodium 35mg;
Total Carbohydrate 22g
(Dietary Fiber 1g,
Sugars 17g),
Protein 3g;
Percent Daily Value*:
Vitamin A 6 %;
Vitamin C 10 %;
Calcium 15 %;
Iron 0 %;
Exchanges:
1 Starch;
1/2 Fruit
From this website

Ingredients 
2 containers (6 oz each) Yoplait® Original 99% Fat Free French vanilla yogurt or Fat Free vanilla greek yogurt
2 cups cut-up fresh fruit such as blueberries, bananas, cherries, grapes, papaya, peaches, oranges or raspberries
1 tablespoon honey or artificial sweetener to taste

Directions
1. In blender, place all ingredients. Cover; blend until smooth. Alternatively, you can blend each fruit separately, or try mixing your favourite fruits together!

 2. Divide mixture among 6 (5-oz) paper cups. Cover cups with foil; insert craft stick into center of each pop. (Or fill ice pop molds according to manufacturer’s directions.) Freeze about 6 hours or until frozen. 

Nutritional Information
1 Serving (1 Pop) 

  • Calories 110
    • (Calories from Fat 5),
  • Total Fat 1g
    • (Saturated Fat 0g,
    • Trans Fat 0g),
  • Sodium 35mg;
  • Total Carbohydrate 22g
    • (Dietary Fiber 1g,
    • Sugars 17g),
  • Protein 3g;

Percent Daily Value*:

  • Vitamin A 6 %;
  • Vitamin C 10 %;
  • Calcium 15 %;
  • Iron 0 %;

Exchanges:

  • 1 Starch;
  • 1/2 Fruit

From this website

Strawberry Banana Spinach Smoothiedelicious and packed with vitamins, minerals, & antioxidantsapproximately 150 caloriesIngredients 6 medium Strawberries1 Banana1 cup Baby Spinach6 cubes or ½ a cup of iceDirections
Combine ingredients in a blender or food processor and enjoy!
I usually find it hard to eat raw spinach, but in this recipe, I can barely taste it and it’s so quick and easy to make! 

Strawberry Banana Spinach Smoothie
delicious and packed with vitamins, minerals, & antioxidants
approximately 150 calories

Ingredients 
6 medium Strawberries
1 Banana
1 cup Baby Spinach
6 cubes or ½ a cup of ice

Directions

  • Combine ingredients in a blender or food processor and enjoy!
I usually find it hard to eat raw spinach, but in this recipe, I can barely taste it and it’s so quick and easy to make! 
Cucumber Tea SandwichesIngredientsBread (Dempsters BodyWise bread has only 45 calories per slice)CucumbersLight Cream CheeseSalt & PepperMint LeavesDirections1. Shave long strips of cucumber with a regular vegetable peeler. Pat with a paper towel if the cucumber seems too wet.2. Spread some light cream cheese on to the bread.3. Lay out cucumber in a pretty pattern, slightly overlapping. If you line up the cucumbers to one side of the bread, you’ll have long enough strips left over for a second sandwich.4. Cut off crusts and cut to desired shape. Use a cookie or biscuit cutter for non-square/triangular sandwiches. Sprinkle with salt and fresh pepper. Garnish with parsley, mint, or watercress.Calories: 75 per sandwichstep-by-step picture guide here

Cucumber Tea Sandwiches

Ingredients
Bread (Dempsters BodyWise bread has only 45 calories per slice)
Cucumbers
Light Cream Cheese
Salt & Pepper
Mint Leaves

Directions
1. Shave long strips of cucumber with a regular vegetable peeler. Pat with a paper towel if the cucumber seems too wet.
2. Spread some light cream cheese on to the bread.
3. Lay out cucumber in a pretty pattern, slightly overlapping. If you line up the cucumbers to one side of the bread, you’ll have long enough strips left over for a second sandwich.
4. Cut off crusts and cut to desired shape. Use a cookie or biscuit cutter for non-square/triangular sandwiches. Sprinkle with salt and fresh pepper. Garnish with parsley, mint, or watercress.

Calories: 75 per sandwich

step-by-step picture guide here

Cucumber Melon PopsiclesIngredients ½ cup cucumber1 cup honeydew melonOptionalpinch of salt1 tbsp splenda or honey to taste¼ limeDirections1. In a food processor or blender, process cucumber and melon until blended (be sure to remove seeds from the melon). Pour into a small bowl and add in optional ingredients if desired.2. Pour the mixture into popsicle molds. Place sticks in mold. 3. Put mold in freezer for at least three hours or until completely frozen. To serve, place popsicle mold sideways under warm running water until they loosen.4. Enjoy! more recipes for cucumber melon/watermelon popsicles here  and here

Cucumber Melon Popsicles

Ingredients 
½ cup cucumber
1 cup honeydew melon
Optional
pinch of salt
1 tbsp splenda or honey to taste
¼ lime

Directions
1. In a food processor or blender, process cucumber and melon until blended (be sure to remove seeds from the melon). Pour into a small bowl and add in optional ingredients if desired.

2. Pour the mixture into popsicle molds. Place sticks in mold. 

3. Put mold in freezer for at least three hours or until completely frozen. To serve, place popsicle mold sideways under warm running water until they loosen.

4. Enjoy! 

more recipes for cucumber melon/watermelon popsicles here  and here

(Source: dellacucina, via )

10 Ways To Ignite Your Calorie Burn
Burn 60% more calories1. Quench with cool waterChill your water pre-workout for a bigger burn.A fresh-out-of-the-fridge water bottle may energize you for warm-weather exercise, finds a British study. Exercisers who drank refrigerated water (39°F) worked out about 25% longer than those who consumed the same amount of warmer water—and they said their exercise sessions felt easier too.2. Swing those armsPerfect your walking form.Turn your walking into a calorie-torching workout by bending your elbows 90 degrees and pumping your arms as you stride. It not only automatically speeds up your pace but helps you burn up to 15% more calories every time you work out.For proper pumping: Trace an arc from your waist to your chest as you swing. Your thumbs should come close to touching your waistband as your elbow goes backward. Also, make sure to keep elbows in and don’t let hands cross past the middle of your chest (in front of your sternum). Too much side-to-side motion drags down your pace. 3. Pop in your headphonesFight flagging energy with music.Working out to your favorite fitness playlist can help you to go up to 20% longer and burn more calories, finds a study from West London’s Brunel University. Music blocks fatigue, produces feelings of vigor, and helps you keep pace by synchronizing your movements, says study author Costas Karageorghis, PhD.4. Put on some weightSlim down, not bulk up, with a little heavy lifting.To really rev your calorie burn, it is not about the number of reps, but the size of the weights. Even when exercisers lifted identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using the heavier dumbbells burned about 25% more calories when they were finished. “Heavy weights create more protein breakdown in the muscle, so your body has to use more energy to repair and recover—that’s how lean muscle tissue is built,” says researcher Anthony Caterisano, PhD, of Furman University.Bonus: Working out with heavy weights even for as few as 3 to 6 reps increased exercisers’ sleeping metabolic rate—the number of calories burned overnight—by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!Lose weight and firm your trouble zones with this super-speedy sculpting routine.5. Break up your setDon’t waste time waiting.Instead of performing 2 or 3 sets of a single exercise before moving to the next one, do a circuit: Complete just 1 set and then immediately move to the next exercise, repeating the circuit 2 or 3 times.When researchers had testers do either standard strength-training(3 sets of 6 exercises with 2 minutes of rest in between) or circuit-training (moving through a series of 6 exercises 3 times, with 30 seconds of rest in between), the circuit-trainers burned nearly twice as many calories postworkout as the standard-style lifters. “Because your heart rate stays elevated longer after circuit-training, you continue burning fat as though you were still exercising,” says researcher Anthony Caterisano, PhD, of Furman University.6. Head outsideTrade the treadmill for trails. Besides the fresh air and better scenery, heading outside can give your workout a major boost. Research finds that exercisers burn 10% more calories when they walk or run outdoors than they do on a treadmill at the same speed. 7. Crank up the inclineWalk uphill for better results.If bad weather forces you indoors, challenge yourself on thetreadmill. Crank up the incline to firm up your derriere and rev up your calorie burn by up to 60 percent. And when you come back down to earth, walking will feel easier.
8. Log at least 12 minutesAdd a burst of heart-pumping cardio. Any amount of cardio will burn calories, but to really fight off pounds, you need at least 12 minutes (beyond a warm-up) of continuously moderate to high-intensity activity (where you’re breathing somewhat hard) most days a week.That’s the amount necessary to “create a training effect, which improves your body’s ability to use oxygen and generate more fat-burning enzymes, such as lipase, so you can blast more flab during exercise and other activities all day,” says Chip Harrison, exercise physiologist, director of strength and fitness at Pennsylvania State University, and coauthor of The Female Athlete.9. Cut your workouts in halfPick up the pace for all-over fat burning.Introducing short bouts of vigorous activity can speed up weight loss and cut your workout time by up to half or more. Australian researchers found that women who alternated just 8 seconds of high-intensity exercise with 12 seconds of low-intensity activity for 20 minutes, 3 times a week, slimmed down faster than steady-paced exercisers who worked out twice as long. Those who did intervals lost up to 16 pounds, shrunk their bellies by 12% and their thighs by 15%, and gained, on average, 1 1/2 pounds of metabolism-revving muscle in 4 months—without dieting!10. Don’t skip stretchingStay loose and limber for more effective workouts.Stretching keeps your muscles flexible, helping to prepare them for exercise and recover from the effort afterward. Skip the stretches, and you won’t get nearly the benefits you should from aerobic exercise and resistance training."Stretching helps you move freely during aerobic exercise, it enables your muscles to build more strength during weight training, and it helps keep muscles long and lean," says Sharon Willett, a physical therapist and sports trainer at the Virginia Sportsmedicine Institute in Arlington, Virginia. 

10 Ways To Ignite Your Calorie Burn

Burn 60% more calories

1. Quench with cool water

Chill your water pre-workout for a bigger burn.
A fresh-out-of-the-fridge water bottle may energize you for warm-weather exercise, finds a British study. Exercisers who drank refrigerated water (39°F) worked out about 25% longer than those who consumed the same amount of warmer water—and they said their exercise sessions felt easier too.

2. Swing those arms
Perfect your walking form.
Turn your walking into a calorie-torching workout by bending your elbows 90 degrees and pumping your arms as you stride. It not only automatically speeds up your pace but helps you burn up to 15% more calories every time you work out.
For proper pumping: Trace an arc from your waist to your chest as you swing. Your thumbs should come close to touching your waistband as your elbow goes backward. Also, make sure to keep elbows in and don’t let hands cross past the middle of your chest (in front of your sternum). Too much side-to-side motion drags down your pace. 

3. Pop in your headphones
Fight flagging energy with music.
Working out to your favorite fitness playlist can help you to go up to 20% longer and burn more calories, finds a study from West London’s Brunel University. Music blocks fatigue, produces feelings of vigor, and helps you keep pace by synchronizing your movements, says study author Costas Karageorghis, PhD.

4. Put on some weight
Slim down, not bulk up, with a little heavy lifting.
To really rev your calorie burn, it is not about the number of reps, but the size of the weights. Even when exercisers lifted identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using the heavier dumbbells burned about 25% more calories when they were finished. “Heavy weights create more protein breakdown in the muscle, so your body has to use more energy to repair and recover—that’s how lean muscle tissue is built,” says researcher Anthony Caterisano, PhD, of Furman University.
Bonus: Working out with heavy weights even for as few as 3 to 6 reps increased exercisers’ sleeping metabolic rate—the number of calories burned overnight—by nearly 8%. That’s enough to lose about 5 pounds in a year, even if you did nothing else!
Lose weight and firm your trouble zones with this super-speedy sculpting routine.

5. Break up your set
Don’t waste time waiting.
Instead of performing 2 or 3 sets of a single exercise before moving to the next one, do a circuit: Complete just 1 set and then immediately move to the next exercise, repeating the circuit 2 or 3 times.
When researchers had testers do either standard strength-training(3 sets of 6 exercises with 2 minutes of rest in between) or circuit-training (moving through a series of 6 exercises 3 times, with 30 seconds of rest in between), the circuit-trainers burned nearly twice as many calories postworkout as the standard-style lifters. “Because your heart rate stays elevated longer after circuit-training, you continue burning fat as though you were still exercising,” says researcher Anthony Caterisano, PhD, of Furman University.

6. Head outside
Trade the treadmill for trails. 
Besides the fresh air and better scenery, heading outside can give your workout a major boost. Research finds that exercisers burn 10% more calories when they walk or run outdoors than they do on a treadmill at the same speed. 

7. Crank up the incline
Walk uphill for better results.
If bad weather forces you indoors, challenge yourself on thetreadmill. Crank up the incline to firm up your derriere and rev up your calorie burn by up to 60 percent. And when you come back down to earth, walking will feel easier.

8. Log at least 12 minutes
Add a burst of heart-pumping cardio. 
Any amount of cardio will burn calories, but to really fight off pounds, you need at least 12 minutes (beyond a warm-up) of continuously moderate to high-intensity activity (where you’re breathing somewhat hard) most days a week.
That’s the amount necessary to “create a training effect, which improves your body’s ability to use oxygen and generate more fat-burning enzymes, such as lipase, so you can blast more flab during exercise and other activities all day,” says Chip Harrison, exercise physiologist, director of strength and fitness at Pennsylvania State University, and coauthor of The Female Athlete.

9. Cut your workouts in half
Pick up the pace for all-over fat burning.
Introducing short bouts of vigorous activity can speed up weight loss and cut your workout time by up to half or more. Australian researchers found that women who alternated just 8 seconds of high-intensity exercise with 12 seconds of low-intensity activity for 20 minutes, 3 times a week, slimmed down faster than steady-paced exercisers who worked out twice as long. Those who did intervals lost up to 16 pounds, shrunk their bellies by 12% and their thighs by 15%, and gained, on average, 1 1/2 pounds of metabolism-revving muscle in 4 months—without dieting!

10. Don’t skip stretching
Stay loose and limber for more effective workouts.
Stretching keeps your muscles flexible, helping to prepare them for exercise and recover from the effort afterward. Skip the stretches, and you won’t get nearly the benefits you should from aerobic exercise and resistance training.
"Stretching helps you move freely during aerobic exercise, it enables your muscles to build more strength during weight training, and it helps keep muscles long and lean," says Sharon Willett, a physical therapist and sports trainer at the Virginia Sportsmedicine Institute in Arlington, Virginia. 

(via channelingaudreyhepburn-deactiv)

POP PILATES WORKOUTS

Back

Butt

Core

Legs

Upper Body

Hybrid Workouts

Full Body

Beginner Workouts

Partner Workouts

Stretches

Cardio

(via watchmewinthin)