At Fit Kids Omaha Cooking Class this month,  we used an air fryer (who else got one for Xmas?!!!) to make Cinnamon & Sugar Chickpeas! An easy sweet and protein filled snack!! 

All you’ve got to do to create your own is rinse and drain a can of chickpeas - sprinkle on cinnamon and sugar (we used turbinado sugar, which is a less processed healthier alternative to refined sugar) - spray on a light amount of oil. 

Now - put them in the air fryer at 375 for 10 minutes. That’s it! Super easy and a fun way to use that new air fryer!!!

A healthy crunchy sweet treat! Four simple ingredients!

INGREDIENTS

• 1 14.5 ounce can garbanzo beans, drained and rinsed
• 1 tablespoon olive oil (or avocado oil)
• 1 teaspoon cinnamon
• 1 tsp sugar (we used turbinado  sugar, which is a less processed healthier alternative to refined sugar)
• 1 small pinch of salt

INSTRUCTIONS
All you’ve got to do to create your own is rinse and drain a can of chickpeas - sprinkle on cinnamon and sugar (we used turbinado  sugar, which is a less processed healthier alternative to refined sugar) - spray on a light amount of oil. 

Now - put them in the air fryer at 375 for 10 minutes. That’s it! Super easy and a fun way to use that new air fryer!!!

These chickpeas will be best when warm, and will stay crunchy for about a day. They begin to soften after that but remain tasty.

​Can’t make it to bootcamp - find out how we track progress & crush personal goals on a weekly basis!  And how you can do the same thing at home!!

Skills days are days that allow each participant to work on building new skills through a variety of benchmark drills.  These drills are designed to help each Fit Mama member track their results.  There is nothing more motivating than seeing hard work pay off! Which is exactly why I encourage all of you - bootcampers or not to try out some of these Skills drills!
You can run through 1 or 2 of them - or go for it and do all of them! Then as you keep working towards your fitness goals - you can repeat these 2 minute benchmark drills!!

2 MINUTE BENCHMARK DRILLS ~

• Complete as many reps as possible in 2 minutes. Take breaks where you need to, letting the clock continue to run. When you are ready to start again just pick up where you left off. When the 2 minutes is up - record your reps. Now you’ve got a benchmark time to go work against next time!!

 

1. Jump squats
2. Jump rope
3. Push ups
4. Burpees
5. Sit ups

Now it’s time to set some goals - and to crush them!!

I’m sure you’ve heard about it. Bulletproof coffee aka butter in your coffee. 
So, what’s the deal? Why is this high fat morning beverage considered a healthy living body hack?
What is bulletproof coffee?

Bulletproof coffee was originated by Dave Asprey, body hacking expert and originator of the Bulletproof lifestyle. 

I’ve been a avid Bulletproof coffee drinker, on and off, for the past 5 years. It helps me keep sustained energy, more so than I would with normal coffee. This sustained energy also helps me make bigger gains when it comes to exercise. 

If you’ve you’ve never heard of Bulletproof Coffee before, it’s high quality coffee, blended with grass-fed butter (I like Kerry Gold) and MCTor Brain Octane Oil. MCT and Brain Octane are a concentrated form caprylic fatty acids. MCT is 9 times and Brain Octane is 18 times stronger than coconut oil. Although, coconut oil also contain these essential fatty acids and can be used in Bulletproof coffee. 

The saturated fat and cholesterol in the grass-fed butter can support your hormones. They also provide a slow burn of steady energy. The Brain Octane’s medium chain triglycerides (MCTs) metabolize into fuel for your brain and promote thermogenesis, increasing your metabolism. 

Basically, learning to include the right kind of healthy fats into your diet is beyond important when it comes to finding your healthy happy. Which is why I suggest you learn more about bulletproof coffee and decide if it can work for you!!

How I make Bulletproof coffee work for me:
At least 3 mornings a week I start my day with Bulletproof coffee. It includes a tablespoon of butter and some coconut oil or MCT oil for healthy fats and extra benefits. I also add a scoop of collagen powder, which has amazing benefits. 
These days I have been experimenting with new varieties of super anti-oxidant coffees. Lately I’ve been into a mushroom coffee for the extra superfood benefits. I promise it doesn’t taste like mushrooms!they are all delicious. All you need now is a blender - throw in all your ingredients and pulse for a couple seconds. You’ll notice you’ve now created a frothy latte!!

One word of warning: If you aren’t used to consuming coconut oil, start slowly as coconut oil and MCT oil can cause short-term stomach upset. Start slow and allow your digestive system to get used to this high fat way of starting your day. Coconut oil and MCT oil have immune boosting, metabolism boosting, and yeast-fighting properties - they are awesome!! Just don’t jump in too fast!
Also, Bulletproof coffee can add up to about 441 calories, 80% of that is from saturated fat. When deciding to try Bulletproof coffee make sure the rest of your diet corresponds. Feel free to reach out with questions! 

Bulletproof Coffee Recipe: 
Make your own brain-boosting coffee drink to jumpstart your day!
Print this recipe!

Ingredients:

• 1 cup brewed strong coffee
• 1 TBSP  coconut oil or MCT oil
• 1 TBSP grass-fed butter (I like unsalted Kerry Gold, which can be found at most grocery stores and Costco!

A Little Extra:

• Add 1 tsp  cocoa powder to make a “mocha” Cocoa is different than chocolate. Chocolate is cocoa powder combined with fat and sugar. Look for plain cocoa powder. It contains serotonin and dopamine mimickers along with other compounds that are said to “relax and focus the mind by undoing some of the negative brain effects caused by fluctuating estrogen and low progesterone.”

Instructions:

• Brew coffee and while still hot, pour into blender. A Magic Bullet works perfectly!!
• Add other ingredients and blend on high for 10 seconds. This step is important to make your coffee turn into a creamy latte consistency. 
• Drink and enjoy your days extra energy boost!!​

Get your veggies in ~ while having dessert! Soft & chewy oatmeal cookies loaded with healthy carrots, currants & cinnamon. They’ are sure to be a hit!

I’ve learned that it’s hard to go wrong with a cookie. Which means, it’s the perfect sweet treat to doctor up with some “secret ingredients” - in this recipe, the ingredients aren’t so secret - but they for sure add an extra nutrtitious punch!

I used 2 different whole grains in this recipe - oatmeal & whole grain flour. 

If cooking with your child, I strongly encourage you to expand on the healthy ingredients you are adding to this recipe! Not only do children love being kitchen helpers - this is a great way for you to start inspiriting them to love eating in a healthy happy way!!

These cookies have no refined sugar - the maple syrup, cinnamon, carrots and currants offer plenty of yummy sweetness!

These cookies were a hit with kiddos and adults! And it’s so great to be able to add some extra nutrients to a dessert favorite!

Tabata is my favorite workout to share with clients - A) Because it’s a workout that can be done with limited equipment B) Because each Tabata set is only 4 minutes long, making it easy to fit in, even with the most hectic of schedules!

Here is the Tabata low down:

Each Tabata set lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. At least if you are doing it right! Keep in mind the purpose of Tabata is to create a high intensity workout - ultimate goal during each working set is to go anaerobic, which means breathless. (aka - You shouldn’t be able to talk!!)

The structure of the program is as follows:

• Work out hard for 20 seconds
• Rest for 10 seconds
• Complete 8 rounds

Try downloading a Tabata app like this one: https://play.google.com/store/apps/details?id=com.simplevision.workout.tabata&hl=en
This makes it a lot easier to remember what round you are on!Then be ready to push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You'll complete eight sets of each exercise. 
For this at home tabata set - all you will need is:

• you
• a set of stairs ( it doesn’t matter how big they are)
• tabata timer (optional)

SET #1

• 1 leg step ups

****Use bottom stair & alternate leg every 20 seconds on.

SET #2

• Side shuffles

SET #3

• Squats

SET #4

• Tricep dips

****Place hands on bottom stair.

SET #5

• Run the stairs.

SET #6

• Side skaters

SET #7

• Toe taps 

****Tap toes on bottom stairs

Remember, when you are on for those 20 seconds, you should be working as hard as you can! Own your workout and modify where you need to!! 

For another tabata workout - check this out!

Feel free to contact me with any you may have about ways to own your healthy happy life!!

Finding an AWESOME  kick booty workout app can be a game changer in getting your at home workout on! Even better when you can find a workout app that is for real FREE and not trying to push a million different "premium" features on you!

When looking for my favorite workout apps, here is what I look for:

• Easy to use.  It doesn't have to have a million bells and whistles.   I just want it to be easy to access  when I'm looking to fit in a quick and efficient workout. It's beyond awesome to be able to just click a button on my phone and pull up an all new core routine!
• Allows you to choose the length of the workout you are looking for.  I love the ability to get in a workout even when I just have 3 minutes.  I'm a huge advocate of the 3- 4 minute workout! These short workouts make the "I don't have time" excuse - just an excuse!! We can all find 3 minutes to get a quick workout! Sure, you're not going to burn a million calories - but it's something!! Finding just 3 minutes a day to focus on making yourself stronger can be the foundation to creating a longer and more effective workout routine in the future.  
• Lastly, I like variety! I want a workout app that changes it up - teaching me (and my clients) new ways to challenge a a variety of muscle groups.

Here are TOP PICKS FOR MUST HAVE FREE WORKOUT APPS:

1) SWORKIT: ABS & CORE:
This is app - is part of the SWORKIT series.  I love all the SWORKIT apps because A) they are actually free B) you have the ability to set the timer to go from 3 - 60 minutes.  The "ABS & CORE" version shares that cool feature and allows you to choose from "Absolutely Awesome", "Back Strength, or "Complete Core" workouts.  Every workout is body weight only and consists of a variety of exercises performed in 30 seconds intervals.  If you are looking for extra core work (which is one of the biggest exercise requests from Fit Mama clients) the SWORKOUT core app makes it easy and realistic! Challenge yourself to one SWORKIT core set daily!

2) INTERVALS - INTERVAL TIMER
Ok - this app isn't going to tell you what to do for your workouts but as far as I'm concerned this app is the essential workout app you can have.  Tabata (HIIT workout lasting 4 minutes consisting of 8 sets 20 seconds on/10 seconds off) is my go to recommendation for any client struggling with fitting in a workout routine.  Tabata is also an awesome workout for anybody who gets bored easily.  You can change up exercises every 20 second round of Tabata if you want - which makes for a fast paced and super effective workout! The INTERVALS app makes keeping track of where you are in each set completely mindless.  Just press the start button and listen to spoken interval names and prompts.  When you've completed all 8 sets, you'll hear "WORKOUT COMPLETE".  That means - Wooohoooo - that round is done.  Whether you have time for a full 20 minute Tabata workout (5 rounds) or you only have a few minutes - this INTERVALS TIMER app makes it extra easy.   As a side note this app does have a lot of additional bells and whistles allowing you to sync to your Apple watch and customizing your workouts and HIIT times.  As cool as that all seems - I love my totally free and easy to use FREE version!

3) NIKE TRAINING
I saved my super fave for last - NIKE TRAINING is SERIOUSLY AMAZING! This is my go to for days when I"m working out on my own but I want someone else to tell me what to do.  It's like having your own personal trainer giving you a kick ass workout, while still having the sometimes needed luxury of being alone. You can choose from a variety of workouts based on what kind of workout goal you have that day.  Their are a large variety of workouts that range from beginner to advanced.  This app can be a perfect accompaniment to your gym membership being that quite a few workouts require equipment.  I like that you can choose a workout to guide you through a workout that possibly uses equipment you may not have known how to use on your own. This app also has "Benchmark" workouts that help you track progress  - along with having a feature to create a customized workout plan for yourself using a variety of the workouts they provide.  Each workout is easy to follow along with and come in a variety of lengths. This is my number one most recommended workout to each of my clients! The models not only show each exercise but give helpful cues to make sure you are doing each exercise correctly.  This app will give you a great workout and act as a learning tool teaching you proper form to ensure you are getting the most effective workout possible - without the help of an actual personal trainer being there to guide you.

Now it's time for you to share some of your favorites with me!! Like I said before - I like variety! It's great to learn about new ways to get my workout on when I'm on my own!  Be sure to comment below and tell me what workout apps are your favorite!

Today I wanted to share one of my favorite HIIT workouts with all of you - Tabata!! 
But first - what’s HIIT all about? - HIIT stands for high intensity interval training.  How a HIIT workout happens is working out using a strategy of using short periods of intense aerobic exercise with less intense recovery periods. HIIT workouts are awesome (especially for busy women/moms) because they not only improve ones overall athletic capacity through conditioning but have been shown to improve glucose metabolism.  Woohoo!!
So, now - what’s Tabata all about?? Tabata is a form of HIIT using intervals of 20 seconds high intensity (think working as hard as you can!!) then a 10 sec rest.  This gets repeated 8 times to complete a circuit, totaling 4 minutes of work!! How is easy that!! This is perfect for you busy ladies who just can’t seem find to fit something in. You can do just one set or several - make it your own.  Start with one Tabata set daily and build from there.  Those baby steps will eventually lead you to develop a real workout routine!!

​How to get started with your first at home Tabata set:

1. Consider downloading a Tabata app timer, like this one     https://www.amazon.com/gp/product/B00QH2YZLK/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=fitmama123-20&camp=1789&creative=9325&linkCode=as2&creativeASIN=B00QH2YZLK&linkId=0dce8a0ded0b1f45344a7c3d489b60ee  Apps like these make keep track of your sets completely mindless.  Just start the timer and you’ll be ready to go with your first high intensity cardio set.
2. Before you start that timer though, you will need to select what exercises you want to do.  What’s your focus for the day? Strength, cardio, extra core? Since each 20 second Tabata set is supposed to be performed at high intensity I like to add as much cardio as I can to my sets. Tabata can be performed picking anywhere from just one exercise (repeating through all 8 sets) to 8 exercises where you will change each exercise after each 10 second break.  Ultimately this will be up to you but for the simplicity of your first home Tabata workout - let’s pick one to perform throughout your whole 4 minute set.
3. Below I have included 4 pictures each with a variety of featured exercises.  Here is how you should want your Tabata set to look:

SET #1 CARDIO
~ Look at the cardio picture and select an exercise.  Start your timer.  You will perform this exercise for the next 20 seconds.  When your timer tells you to rest - rest 10 seconds.  You will repeat this 7 more times until your timer tells you that your set is finished.  Yay! Way to rock out your first at home Tabata set.  Now if you are looking for more continue on with the next 5 sets. Use these directions to select an exercise from the corresponding picture - when you have completed all of them you should have got a great 24 minute total body workout!!

SET #2 LOWER BODY

SET #3 CARDIO

SET #4 UPPER BODY

SET #5 CARDIO

SET #6 CORE