Delicious Breakfast Smoothie

This morning I decided to make a new breakfast smoothie and thought I'd share it with you guys. It's really simple to make and it tastes great.

Handful of spinach

Half a cup of almond milk

3 strawberries

3 or 4 pineapple chunks

1 banana

1 scoop of protein #Itworks vanilla #ProFit

(add water as needed)

Thanks for stopping by. Enjoy :)

Live Fit Be Free

Eboni

Is Organic More Expensive?

Walmart vs Trader Joe's 

I'm constantly hearing people say they would love to eat organic food, but they don't normally buy it because it's too expensive. Well, if you shop at Walmart and you don't think you can afford organic fruits and veggies, you may want to think again.

I decided to do a little price comparison just for kicks. I wanted to see what the difference would be between the produce at Walmart vs Trader Joe's and here's what I found.....

(Walmart  left, Trader Joe's  right)

Walmart's spinach is about $1.00 more than Trader Joe's organic spinach. I always had a hunch that Walmart was not always the cheapest, but it was good to do a side by side to confirm.

Trader Joe's vs Trader Joe's

(Trader Joe's organic lemons vs Trader Joe's non-organic lemons)

Most people have at least heard that organic fruits and vegetables are more expensive, but the question is how much more? Well, based on my trip to Trader Joe's, there was only a 20 cent difference between the organic vs non-organic lemons....which is not that big of a price gap. I personally go for the organic when possible.

Hopefully this provides you with some insight for your next trip to the grocery store. The conclusion is that you may pay a bit more more for organic depending on what you buy. I know organic meats are usually always more expensive, but other organic items don't always have to be.

Thanks for stopping by... leave any questions or comments below. I'd love to hear from you!

Live Fit Be Free

Eboni :)

Welcome to 2014

May this be your best year yet!

Eboni :)

Live Fit Be Free

Delicious Smoothie Recipes

Smoothies are full of so many nutrients and excellent for meal replacements. They're also great for you if you're always busy on the go and don't always have time to get your daily intake of fruits and veggies in. Most of the smoothies I make are green, but I realize many people can't stand the idea of drinking anything green. Your smoothies don't have to be green in order to be healthy, they just need to have the proper balance of ingredients. 

Here are some simple tips to keep in mind when making your own well balanced smoothie:

A liquid base
Milk -- 1 percent or nonfat -- because it's rich in vitamin D and calcium, which can help your body break down fat. But nondairy milks, like soy and almond, are fine too.( unsweetened almond milk is a great option.)

Lean protein
Getting protein at every meal helps you maintain lean muscle mass, which means you burn more calories throughout the day. Try one of these: plain nonfat yogurt or unflavored protein powder.

Healthy fats
These give you energy, make your smoothie satisfying, and help your body absorb vitamins. (Avocado, seeds, or nuts)

High-fiber carbs
Any fruit will do, but raspberries and blueberries deliver the most fiber and the least amount of sugar. As for veggies, spinach and cucumber have the mildest, easiest-to-mask flavors.

PB&J Smoothie

4 ounces plain nonfat Greek yogurt
2 cups chopped fresh or frozen strawberries
1 frozen banana, chopped
2 teaspoons smooth peanut butter
1/2 cup ice

Nutrition facts per smoothie: 327 calories, 18g protein, 55g carbohydrate, 7g fat (1.4g saturated), 9g fiber, 94mg sodium

(If your allergic to peanut butter try this one)

Tropical Morning Smoothie
6 ounces plain nonfat Greek yogurt
1/2 cup fresh or frozen mango chunks
1/2 cup fresh pineapple chunks
1 frozen banana, chopped
2 tablespoons ground flaxseed

Nutrition facts per smoothie: 368 calories, 22g protein, 60g carbohydrate, 7g fat (0.9g saturated), 9g fiber, 68mg sodium

Recipes courtesy Fitness magazine. Check out the link below for more delicious smoothie recipes:

Smoothie Recipes

For even more nutrients try adding 2 scoops of It Works Greens to your smoothies. 

It Works Greens has the equivalent of 8+ servings of fruits and vegetables in each serving also helps with energy and serves as an all natural light detox. In addition to smoothies, greens can be added to juice or water.

Hope you Enjoy! Leave comments below if you have questions :)

Live Fit Be Free!

Eboni

21 Day Sexy Abs Challenge Day (18) Sexy Abs Cardio Sculpt

My Sexy Abs Cardio Sculpt Experience

 So ....today was my first time trying the Sexy Abs Cardio Sculpt workout and I must say, it was very intense. The workout included a full range of exercises targeting each part of the body and of course everything was centered around the abs. The workout entire workout seemed a bit longer than I expected, but the good thing is that each section is broken down into 5 minute chapters. So if you don't have time to do the entire workout, you can skip to the chapter you want to target.  

Here is the chapter list:

1. Warm-up

2. Metabolic Boost

3. Total Body Blast

4. Amazing Arms & legs

5. Bye Bye Love Handles

6. Beautiful Back

7. Booty Patrol

8. Super Calorie Burner

9. Long Lean & Toned

10. Abs, Butt, &Thigh Blaster

11. Ab Smash

12. Lengthen& Stretch

Chapter 12 'lengthen & meditation' was probably my favorite. .. the relaxation and stretching of the muscles was much needed after this high energy workout!  I plan on incorporating this workout into my routine  on the days I don't go to the gym. If you 
haven't already tried Sexy Abs Cardio Sculpt get your copy today.....


Sexy Abs Cardio Sculpt


What's your favorite workout DVD? Leave your comments below.

Live Fit Be Free

Eboni :)

Keep it Moving

Make it Happen

21 Day Sexy Abs Challenge (Day 13) Flat Abs

 Best Foods for Flat Abs

Everyone wants flat abs, but the question is are you willing to do what it takes to achieve them! Soooooooo many people go to the gym and workout extra hard for 1 maybe even 2 hours everyday and don't see the results they hoped for. 

Most of the time this is due to poor diet. Getting flat sexy abs require more than just doing a few crunches here and there.... your diet must be on point to see desired results.!!!

There are a ton of delicious foods you can eat to achieve those abs you've always dreamed of, but here are a few of my favs that keep me on track :

1. Yogurt. Greek or plain

2. Almonds

3. Beans and legumes

4. Spinach and other leafy greens

5. Apples and berries



Know of other foods that are good for achieving flat abs? I'd Love to hear from your. Leave your comments below


Live Fit Be Free

Eboni :)

Motivate yourself

30 Day Fitness Challenge Day 24 (comfort zone)

Get out of Your Comfort Zone

What are you waiting on? Do what's in your heart and follow your dreams. It'll be worth it in the end!

Thanks for stopping by my blog today

Live Fit Be Free 

Eboni :)

30 Day Fitness Challenge Day 20 (fitness lifestyle)

Fitness Lifestyle

Hi there everyone! Hope you're having a fabulous day!

Sooo.....today was an off day from the gym and my workout consisted of a 1 mile walk with my puppy Ivory :) I love going on these walks with him because we both get to exercise!

 Find a way to incorporate working out as a lifestyle, take the kids bike riding, walk the dog or park your car further away when you go places to get that cardio in. Be creative! 

Remember you don't have to start big, you just need to start somewhere :)

Thanks for stopping by my blog today!

Live Fit Be Free

Eboni :)

30 Day Fitness Challenge Day 19 (get results)

Want Results?

Then put in the work!

Happy Friday :)

Thanks for stopping by my blog today!

Live Fit Be Free

Eboni :)

30 Day Fitness Challenge Day 18 (my workout routine)

My Workout Routine

 

In my experience, I've found working out to be  much more enjoyable when I do what works for me. I had to find my groove and figure out what I like to do and what I don't like to do. I experimented with so many different types of workouts from "hot yoga," to "Insanity". There are elements I enjoyed form all of them, so I believe it's important to try different workouts to see what works best for you. 

My current work out consists of:

1. Full body workout 3 days a week at the gym

2. Cardio (at home on the days I don't go to the gym)

3. Ab workouts 5 days a week

So far this routine is working out great for me!  Feel free to share your workout/exercise routines below.  I'd love to hear from you. Leave any comments below.

oh....... and remember, diet is crucial when it comes to losing weight and staying ft! Make sure you incorporate healthy meal planning into your lifestyle. (I'll blog about this at a later time)

Thanks for stopping by my blog today.

Live Fit Be Free

Eboni :)

 

30 Day Fitness Challenge Day 17 (fruit infused water)

How to Make Your Own Fruit Infused Water

As you may already know.... your body is made up of about 60% water. (No wonder why it's so important to consume at least 8 to 10 glasses a day.) Most people don't drink as much water as they should for one reason or another. It's not only a good idea to drink plenty of water daily, but it's vital for good health and promotes beautiful hair & skin.

Top 3 reasons I hear from people who don't drink enough water:

1. "I don't like water."

2. "It doesn't taste like anything."

3." I don't want to keep going to the bathroom all day."

Hey!..... I'm with you on number 3! When I'm home it's cool, but I hate using public restrooms! (that's another blog... ha ha)

These are some of the tips I use to stay hydrated:

1. Don't Just Think More Water. Drink More Water!
I often find myself thinking "I need to drink more water," but thinking is where it use to end for me. Now I have a Brita filtered water pitcher (which is about 2 liters) and I fill it up every morning when I get to work. My goal is to drink the whole pitcher before I leave for the day. It helps to have a plan on how you will consume your 8 to 10 glasses daily. Try substituting your beverage of choice with water at least 1 once a day.

2. Drinking Water At Room Temperature.
I don't know about you guys, but I love me some room temperature water! (I drink fruit infused water cold :) Drinking warm water not only tastes better to me, but it's easier to consume, plus it helps with digestion and washing toxins from the body.

I know some of you "just got's to have yo' ice cold water".... so do what's better for you. (as long as you drink it : ))

3. Make It Pretty :)
We all get bored with drinking plain ol' water, at least I know I do.... so I look for ways to make it fun. I love drinking my water out of a wine glass and adding a bit of lemon. When I want to get really creative,  I'll make some  fruit infused water. 

Here's how I prepare it:

Step 1

Select your favorite fruit and slice it up.

Tip: If possible try to buy organic or just rinse your fruit really well to avoid high levels of pesticides.

For this batch I used:
Handful of frozen blueberries
4 strawberries
1 orange
1 kiwi
1 small lemon
1 small lime
2 mint leaves

Step 2

Place your fruit in a pitcher or mason jar (and ice if you like)

I used a regular pitcher this time, because I didn't plan on storing my fruit infused water for too long. Using a mason jar helps to keep your water fresher if you plan on storing it in the fridge for a couple of days.

Step 3

Add water and bring it all together.

Tip: Let  your water sit in the fridge for a few hours or over night for a delicious infusion.

I like to used spring water, but you can also use filtered water or whatever type of water you normally drink.


Step 4

Drink and Enjoy: )

Thanks for stopping by my blog today. I hope you find these tips helpful. Try it out and let me know what you think! Leave any questions or comments below.



Live Fit Be Free

Eboni :)

30 Day Fitness Challenge Day 13 (don't skip breakfast)

Breakfast. The Most Important Meal of the Day?

It's been said that breakfast is the most important meal of the day.Well, I know it definitely is for me! I rarely skip breakfast because of the amazing benefits it provides my body. Here are 5 reasons why eating breakfast will get your day off to a better start.

1. Focus

I can't count how many times I got a headache and realized it was because I hadn't eaten anything all day. Your brain does strange things when it hasn't had food for many hours, it starts to focus on storing the energy it has left- as if you're in a famine. Eating a healthy well-balanced breakfast each morning will help you focus better throughout the day. 

2. Energy  

Eating breakfast in the morning gives your body the fuel it needs to make it through the morning.  Whenever I don't eat breakfast I can tell the difference in the way I feel. I don't feel as energized and productive. I hear can hear someone now saying "I don't like breakfast." I hear it all the time. Try eating some fruit, like an apple or orange. They are high in vitamin C and will help give you  that morning boost you need.

3. Heart

It has been shown in research that adults who have a habit of skipping breakfast tent to have higher cholesterol, higher insulin levels and higher LDL.All of these are precursors for diabetes and heart disease. Eating Breakfast is good for your Heart health!

4. Memory

Have you ever been frazzled in the morning, rushing out the house tying to keep it all together? Well.... I know I have. If it's not someone's birthday, it's a phone call or email I forgot to return. I have to retain a plethora of things on a daily basis and can not afford to have my memory to get away from me. More than one study has shown that those who eat breakfast outperform those who do not.(parents make sure your children eat breakfast before school)

5. Lose Weight

Eating a well-balanced breakfast may aid in weight loss . Think about it.....how many times have you skipped breakfast and opted for a bag of  Doritos from the vending machine at work. Eating breakfast will help curve your appetite from foods that will do you no good!

Oh almost forgot..... for all you coffee lovers out there. Drinking Starbucks in the morning doesn't count as breakfast. Eat something nutritious along with it.:)

Thanks for Stopping by my blog today. 

Live Fit Be Free.

Eboni :)

30 Day Fitness Challenge Day 11 (never give up)

Never Give Up!

Even when it gets hard, don't allow yourself to quit.

Thanks for stopping by my blog today.

Live Fit Be Free

Eboni :)

30 Day Fitness Challenge Day 10 (short workouts)

10 Minute Workout Ideas

YAAAAAAAAAY!

I don't know about  you guys, but I love the idea working out, looking great and feeling accomplished all in 10 minutes or less! Most of us lead very busy lives and have a hard time juggling all the demands being thrown our way. Working out is one of the things I'm learning to incorporate in my daily life as a lifestyle, not just "the thing to do." Some days are tougher than others, but with a solid plan it has definitely been manageable.

I usually search online or Google "short  workout routine " I also gather ideas from one of my favorite social media sites, Youtube. No DVDs or fancy gym membership needed! Many of the workouts I do can be done in the comfort of my own home.

Here is one of the websites I've been going to lately to for 10 minute workouts. I love these workout routines because they are short, to the point, yet challenging! 

10 min workouts

You don't have to spend  hours in the gym to get fit, you just need to start somewhere! Thanks for stopping by my blog today.

Live Fit Be Free!

Eboni :)