SUPPLEMENTS | WORK OUT WEDNESDAY

    Many people ask me about supplements, vitamins, and drinks. With a fitness crazed world, it sometimes is hard to decide what is right for YOU. I generally answer the questions to people by starting with, " What are your goals?" and, "Are you currently taking anything?"

    I have a list of my favorites and will share them below. Please consider your overall health and ask a doctor if any of these are unclear.

1. Multi-Vitamin- Vitamins are GREAT, but there are many, many kinds. Try to buy a vitamin that promotes overall health and includes Vitamins C, B, and D. My favorite is VitaFuse Multi for Women
2. Branch Chain Amino Acid (BCAA)- GREAT for muscle recovery and soreness. BCAA's help to restore folic acid in the muscle and repair the tissue as it regrows. My favorite is NLA for HER, Her Aminos. 
3. Primrose Oil- GREAT for your hair, skin, and nails. Enough said. All women should take this!
4. A Probiotic-  They are great for digestive health, immune support, and over health. They also help to kill bad bacteria in your intestines. My favorite is NLA for HER, HER Probiotics.
5. Fish Oil- GREAT source of healthy fat! Any over the counter fish oil is great, try it! 

    Give some of these a try and see how you feel. Remember, Supplements SUPPLEMENT your health care routine. They enhance it, not fix it! You have to also eat well and exercise in order to use supplements! 

WINTER RECIPES | WORK OUT WEDNESDAY

There's only a few more weeks left of winter! We're celebrating the season with some yummy and healthy winter inspired recipes! These are great for post-workout meals, because they're filling, but still light!

CROCK POT FAJITA TACOS

-1 lb. chicken or ground turkey

-1/4 cup yellow onion, finely diced

-1/2 serrano pepper, finely diced(if you like spice!)

-1T chili powder

-1t cumin

-1/2t paprika

-1/2t onion powder

-1/2t garlic powder

-1/4t salt

-1/4t pepper

Place all ingredients in a crock-pot and turn to high. With a wooden spoon, break up the ground turkey and mix with spices. Let cook for about 2 hours, stirring every half hour.

PUMPKIN COCONUT OATS

1.5 cups quick cooking oatmeal (gluten free, if gluten sensitive!)

¼ cup shredded unsweetened coconut

2 Tablespoons ground flaxseed

½ cup  Pumpkin Puree

3 cups milk (almond)

1 teaspoon vanilla

2 Tablespoons honey

Stir all ingredients and refrigerate overnight. You can also mix in almond milk in the morning, if you prefer to wait!

Frozen Fitness | WORK OUT WEDNESDAY

The holiday season is finally over, and the new year is in full swing. You can feel the weather getting colder, and your jeans getting tighter. You can hear the voice in your head telling you, “Skip the gym, that baggy sweater will cover a few extra pounds." It's great to make New Years resolutions, but not if you constantly use the excuse, “Come January 1st, I’ll get back on track…" then quit a few days later. Don't just start, keep yourself accountable to continue! Here are some tips to stay motivated this season...

• Switch it up - Take a class at your local gym, follow along with YouTube workouts at home, or take a yoga class, but don't let yourself get bored.
• Set a BIG goal - ... But remember to celebrate the small steps you take to get there.
• Get a Buddy - Help keep each other accountable.
• Embrace the Cold - Throw on a big sweatshirt or thermal wear and go for a brisk walk or run outside.
• Stay Healthy - Don't push yourself if you feel you're getting sick. Listen to your body!
• Reward yourself - Don't cut out all of your favorite foods, just cut down your portions!

Put in the work this winter to show off your bod this summer. Embrace the cold now, to be a HOT babe later.

Winter FITNESS FASHION | WORK OUT WEDNESDAY

Ok, I get it. You want to look cute when you workout. I agree, some clothing can actually give you motivation in the gym! I know Ive caught myself glancing in the gym mirrors saying, “ Cute outfit, BB, those Nike’s sure do make my backside look tight!” 

But what happens when you just want to enjoy a run outside or get some fresh air and you need to layer up? Here are my go-to picks for cold weather clothing that is still fun and fashionable!

1. A cowl-neck pull over. The cowl-neck provides warmth while also allowing you to still breathe. You can pull it up over your head for extra warmth. Its fun, loose fitting style will pair great with any leggings or yoga pant.
2. Cold Weather Compression Pants. Under Armour has their claim to fame on these babies, but you can also find them in different brands at half the cost! I highly suggest getting these for outdoor workouts. Keep your legs warm to get through that workout!
3. Fitted Stocking hat with ponytail slit. You want the hat to protect your ears from the cold. If the hat has a spot for the ponytail, odds are it will fit your head better and stay on. Be sure to get a snug fit; sweat can cause a hat to loosen. 
4. Touch Screen gloves. Want to keep moving to that tune on your run outside? Get some gloves that allow you to use your phone and keep your hands warm!

Try these out and beat the cold! 

Cool Summer Treats | Fearlessly Fit

Yes, it's hot. Like, humid and nasty hot some days. I'm just as guilty as craving a giant bowl of ice cream to cool off. Buuuut, I restrain. Here is what I grab when I'm hot and have a bad sweet tooth!

Chilled Naners w/ PB: Cut a Banana into 8-10 pieces. Throw some peanut butter in the middle. Smash the 2 pieces together, freeze. After about an hour, the naner is frozen and the result is pure delicious bites!

Ice Cream Sandwich: Buy Fat free Graham crackers and fat free cool whip. Assemble sandwiches and freeze for a couple hours. Dip the sandwich in chocolate walden farms syrup and WHOAH...YUM!

Frozen Grapes: That’s it. Freeze grapes and enjoy poolside. So satisfying! Try these and see what you think!

There is always a healthy option!

Workout Wednesday | Evansville Indiana Photographer

SUMMER SLIMDOWN!

Summer is here as we know it, so let’s get that bikini body ready! Here are 21 tips (3 weeks’ worth) to a new and better body! Are you up for the challenge?

• Make a grocery Plan
• MOVE
• Drink more water
• Try a new workout
• Drink green tea
• Prep your food
• Sleep more
• Watch your portions
• Journal your journey
• Eat more fiber
• Prepare a menu for the week for the family
• Eat less sugar
• Create a workout playlist
• Read food labels
• Eat Protein at every meal
• Check ingredients
• Have a workout buddy
• Try supplements
• Set goals
• Push yourself
• HAVE FUN!!!!!!

Let’s get that bikini out you have been dying to wear- its time! 

All about that plank: Workout Wednesday | Fearlessly Fit

Planks are one of the best exercises that you can do for your body. When you hold a plank you are working so many different muscles in your body, this is something that not every exercise can do.

In today's workout I have added a 5 minute plank workout. Trust me, 5 minutes seems like it would be nothing, but your muscles will be burning after this workout.

When you do different variations of planks, you work different muscles. So, in this workout, you will not only be working your core muscles, you will be working your shoulders, arms, obliques and most importantly your booty!

Five minutes is the perfect amount of time that you could do this workout everyday. Although, make sure to give your body some rest. Increasing the amount of time you hold your planks will make this workout even tougher.

You could also add in a couple of other exercises, like squats or lunges to make it a full workout. Try adding this to your next workout routine and I bet you'll feel the burn!!

Mountain Climbing | Monday Mantra

I'm not really an outdoorsy girl.  There are a lot of aspects about it that just aren't my thing.  But  the end goal always pushes me through the bugs, sweat and discomfort.  I have a deep desire to climb a mountain just to take in that view from the top.  Keep your eye on the prize in this way with all your goals! (real mountains and mountains of paperwork)  When focused on how satisfying the end result is going to be its easier to push through the routine.  Take each day this week one step at a time!  You'll feel like queen of the world standing on top of that mountain!  And you'll be moving onto the next goal with a positive outlook. 

HITT Workout | Fearlessly Fit

  A HITT workout is my favorite kind of workout. Firstly, HITT means high intensity interval training. This is my favorite kind of workout because it's quick and powerful.

  If you're like me you have a busy lifestyle, you don't have 2 hours to work out every day. HITT workouts can take as short as 15 minutes. Check out this workout listed below. It's perfect because it involves simple movements, but trust me you'll be sore tomorrow. Good luck my fearlessly fit girls!! 

Baby Steps: Workout Wednesday | Fearlessly Feminine Boudoir

Sometimes getting to the gym and getting a workout in seems like a daunting task. We all have busy lives and are trying to prepare for the next big thing. Being a gym rat isn't always necessary to get in shape. My biggest philosophy with health and wellness is that little steps make biggest impacts. SO instead of trying to make yourself get to the gym multiple times a week for hours on end, try some of my little tips. 

First off, TAKE THE STAIRS! Taking the stairs isn't going to change your life, but it will burn 5x the amount of calories that taking the elevator does. Again, like I mentioned before, small steps, make big changes.

Secondly, try adding a 10 minute workout to your daily routine. Mix about 3-4 different simple moves together to get a nice little workout to get your rear in gear (get it?). Simple moves can consist of squats, crunches, jumping jacks, wall push ups, or planks. Anything that gets you moving without using too much equipment. Adding in this 10 minute workout 3-4 times a week will help you burn extra calories all week long. Losing weight is a basic science of calories in versus calories out.

Just remember food should be consumed in moderation (especially the bad stuff). By adding in small changes in your life you will burn more and more calories which helps add in losing weight! If you have the time get out there and get your workouts in, but time should never be an excuse to help you get more fit. Remember your body is your own, and if you don't take care of it, where will you live?!

Sarah

The Prep: Fearlessly Fit

A majority of the time making the decision to become a healthier individual is the hardest part.  It's not the workout or eating clean but getting yourself motivated and out the front door is the hardest part. 

My whole philosophy for being fearlessly fit is making small lifestyle changes. I don’t do crash diets or crazy workouts.  Let’s be real, every girl has tired some crazy diet fad or work out and been disappointed by the lack of results for effort they have put in. We’ve all been there, even me (I tried using packing tape on my stomach during workouts to get a six pack, much to my dismay it did not work, and it HURT taking it all off). 

The first step to making this lifestyle change is getting off the couch and setting up a plan! No matter what that plan is, you still need to make it.  Have you ever worked on a project without planning what to do first, if you have you know it doesn’t work. You need to schedule out what you want to do if you want it to work. 

So, remember getting prepped on how you want to be a healthier individual is the first step. Plan out how you want to work out, how you are going to eat, what you are going to drink, whatever it is, having a plan of action is your best bet to being fearlessly FIT! 

Sara Jasper