PiYo – Strength, Flexibility and Cardio all in one!

You’ve heard of Yoga and maybe you’ve heard of Pilates.  What if they got together, added in a little bit of options for jumping, faster movements and you could even wear sneakers?  Well, my friends, that would be PiYo!

In this blog I’m going to do my best to explain it like we are sitting at coffee together.  I don’t want this to be some super boring typical blog post about a workout plan.  NOPE!

Let’s dive in…

I’m busy.  I don’t care to sit too much.  I honestly have a hard time sitting still, hence why I started vlogging more regularly instead of blogging.

I get bored easily and like to be active.  I think that’s why I have always enjoyed group sports, races, etc.  BUT you can’t always go go go.

There are some days you need to slow down or change up your workout routine.  As I’ve gotten older my body has taught me not everything needs to be super intense.  Sometimes I need to simmer down 🙂

But what if you’re not super into fitness.  Maybe you’re new to the club.  WELCOME 🙂

Maybe you’ve stumbled on my blog/vlogs and the idea of lifting weights is intimidating.  You don’t really want to go into a gym and you’re looking for something to get your feet wet.

INSERT PIYO!

There are so many varying levels of fitness and to be honest, there is no one sized fits all the fitness.  BUT, PiYo comes pretty darn close!  It doesn’t matter if you’re super fit and workout 300 hours a day or if you’re new to the club and haven’t workout in what seems like 300 YEARS!  PiYo literally has something for everyone.

The is a modifier who can show you how to take the exercise down a level or two.  There is also an advanced option.  Chalene Johnson does an awesome job of giving lots of options and heck, if you want to work really hard, you just repeat the workout!!!

Alright, enough words already, let me show you some vids of me actually doing PiYo so you can see it in action!

So what do you think? Pretty cool? Want to give it a try?

piyo, PiYo, healthylifewith3, healthy life with 3,

 

 

Don’t just take my word and experience for it!  Watch this!!!

piyo, PiYo, healthylifewith3, healthy life with 3,

How to break down your BIG health goals into smaller more attainable goals

So you’ve decided you want to start eating more vegetables or you want to lose the baby weight once and for all.  Maybe you feel like you want to start learning more about faith or bettering your marriage.

Next thing you know you try to start off on this new BIG GOAL and you get stuck.  You hit a road block and you give up.  We have all set out on this track before in one way or another with one goal or another.

How in the world will ever do X amount of pushups?

How will I ever feel comfortable in a bathing suit?

Then, not only do you doubt yourself but then you may start comparing yourself to others around you who seem to have achieved what you are trying to achieve.  You start to get more discouraged then ever.  You may start to judge another because they seem to have it all figured out and that irritates you.

Does this sound familiar?

21 day fix, mom of 3, beachbody, home workout, postpartum fitness, weight loss, lose weight at homeWhen I set out to lose the baby weight after having 3 kids in 4 years I was faced with the same feelings.  I remember feeling as though every other fit healthy girl had it figured out and I was so far behind.

What was her secret sauce?

How did she get abs after having 3 kids?

How does she enjoy vegetables?

How does she actually look forward to workouts and not want to die?!

It all let me to this question, How do I break down my BIG health goals into smaller more attainable goals?

First things first – You must make sure that your goal/dream aligns with your life and what is most important to you.  As an example, it’s not realistic to think that you can workout 2 hours a day if you work 12 hour shifts and have 3 kids, a husband and a dog to take care of.  Ok, that’s extreme, but do you see my point?

If Thursday date night is important to you with your husband you can’t do a double workout every Thursday and have it stick.  Sure, you may be able to hang on for a little while, but long term something will fail.  Either the workout or the date night – they aren’t in alignment with one another.

Next, put your dream/goal out into the universe!  Better yet, write it down! Then, share it with someone for accountability!  In the private health and fitness groups I run we share our goals with one another to hold each other accountable and to this new higher standard for a certain season.

Let’s break it down even further….so if I’m going to commit to said goal for the next 3 weeks, how am I going to ensure I actually achieve it?  It’s simple!  You ready for it?!

What are 2-3 items you can complete TODAY that will take 10-20 minutes that will get you 1 finger nail closer to my goal?

That’s it! No secret! Write those small attainable goals down and cross those babies off your list at the end of the day!!!  Better yet, share your progress with proof with your accountability parter or private group and FEEL PROUD OF YOURSELF!  You did it!

Are you wanting to work towards goals?  I can help you!  Fill out this form and let’s chat about your goals!

Apple Watch Review from a Mom of 3

Let’s talk Apple Watches!

As a Mom of 3 when I first saw these watches hit the shelves a few years ago I thought they were expensive and seemed like overkill.  How could I justify something so expensive that was just a watch?  That was until my trusted Michael Khors 3 tone watch started to fall apart.  FAIL!

I needed a new watch so I started researching watches.  My search lead me to Apple watches and after comparing other watches I liked I decided the price range was the saapple watch_4me and why not get a watch that actually did something for me other than tell time and date….Insert the Apple Watch Series 2 Gold 🙂

So I felt less guilty over the price, I decided to ask for it for Christmas!  #winning

The husband was thankful because it was an easy order from Apple.com and Momma was actually excited about something!  LOL!

Why did I decide on the Series 2? 

Even with having a small wrist I decided to go with the larger face.  I love larger accessories and statement pieces and it was easier to see.  Honestly, I just liked the way it looked better on my wrist when trying on both the series 1 and 2.

I decided on the gold watch that came with the cocoa band.  I have yet to order new bands but definitely need to do that!  I figured the gold face would go with more outfits and would look classier with nice outfits.

Why I love the watch! 

My #1 reason and brag about this watch to all other Mommy friends I have is that you no longer have to be a slave to your phone when your kiddos are in school or not with you.  No more checking to see if you missed a call from the school because someone got hurt or ended up sick/in trouble/ran into a pole/insert crazy child thing here – all of these things have happened in my 7.5 years of motherhood!

The watch vibrates on my wrist when I get a call or text.  So as long as  you have this feature turned on you don’t have to worry you’re going to miss an important call/text.  Hallelujah!

Reason #2 – I can ping my phone and don’t have to search for it all over the house when I’m rushing out the door!  Let’s be honest, my kids take my phone or I leave it in my closet and am frantic looking for it as we are loading up to leave.  Not anymore!  I simply swipe up from the main screen and ping it till I find it!  So awesome!

apple watch, healthy life with 3, mom of 3, series 2 apple watch, gold apple watch Finally, I love the fitness tracking features.  The apple watch can track my workout time, steps taken, calories burned, heart rate and more!

You can set a daily move/calorie goal for the week and while I don’t care about calories it helps keep me accountable to actually move each day!

I enjoy the heart rate feature a lot.  I can see where I’m at in my workout to see if I’m pushing myself hard enough or if I need to rest a little longer before the next set.  It’s also really cool to see the increase in heart rate while doing a HIIT workout.

Something I have become convicted in is the importance of strength training as I notice higher calorie burn, aka the after burn throughout the day. It helps me stay motivated to lift weights more than cardio which used to be my go to!

 

Check out my video review here:

I hope this review has been helpful for you from a Mom of 3’s perspective who enjoys health and fitness.

If you’re a busy lady looking for a more simplified way to health and fitness enjoying meals like this – let’s connect!! Fill out the form below!

Hawaiian Chicken

I really enjoy roaming Pinterest!  It gives me motivation and inspiration for all sorts of things – especially new recipes!  It’s actually one of the reasons I made this blog – to pay it forward to other Mamas out there like myself.  Moms who want to eat healthy but don’t want elaborate meals.  Can I get an Amen?!

This past Sunday after our kids went to bed my husband was watching sports and I got on my phone.  I start scrolling Pinterest for meal ideas for the week.  I found a recipe for Sheet Pan Hawaiian Chicken that was Whole 30 approved.  I thought, that sounds fun and differeneasy dinner, mom of 3, dance class, Hawaiian chicken, whole 30, eat clean, clean eating, 21 day fix, t!

Think of kabobs off the stick and no grill required!

I tweaked it a little to make it a tad cleaner with less sugars/carbs.  I was able to prep the dinner before dance class and just have my husband put it in the oven when he got home so it was ready when I got home will all 3 kids.  Served it with cauliflower rice and avocado!  Viola!

Ingredients:

1 lb boneless skinless chicken breasts cut into bite sized pieces

2 cups cubed fresh pineapple

1 red bell pepper cut into bite sized pieces

1/4 of a large red onion cut into bite sized pieces

2 medium sweet potatoes pealed and cut into bite sized pieces

1 Tablespoon olive or coconut oil

Salt and pepper to taste

1 Tablespoon unsweetened shredded coconut

1 lime quartered for garnish/juice to taste over top dish

Directions:

  1. Preheat oven to 350 degrees.
  2. Cut up all veggies, fruit and meat into bite sized pieces if you haven’t already done so or bought this way.
  3. Take a 9X13 inch baking pan with sides and add oil.  Add all veggies, fruit and meat.  Add salt and pepper to taste.  With a spoon or your hands toss to coat all ingredients with oil.
  4. Place in oven and roast for 15 minutes. Stir and then turn up the oven to 400 degrees.  Return pan to oven and bake for another 15-25 minutes until everything is lightly browned and potatoes are done.  (Note – there will be some sauce at the bottom of the pan, this is the drippings of the meat and water from the veggies/fruit.  You can use this to put on top of the dish or discard.)
  5. Dish out Hawaiian Chicken onto plates and sprinkle with desired shredded coconut and lime juice just before serving.  I served this dish with coconut rice and sliced avocado. Hawaii, Hawaiian chicken, whole 30, eat clean, healthy dinner, dance class, dance mom, husband, 21 day fix, macros, flexible dieting, one pot dish, one pan meal, my fitness pal

Since learning more about clean eating and Macros I have become really passionate about the

nutritional Screen Shot 2017-03-14 at 1.20.20 PMfacts of foods.  Yes it’s important to eat healthy whole ingredients but how many carbs, fat, fiber, sugar and protein grams are there in these foods?  Because of this I have made an account with MyFitness Pal.

My user name is ericaamadori if you want to connect there.

In that app you can create your own recipes and it calculates the nutrition facts for you!  Pretty cool!  Here are the nutritional facts for this dish – without the coconut.

Thank you so much for reading!  If you plan to try this recipe feel free to share it with others!!  Maybe on Pinterest 😉

If you’re a busy mom looking for a more simplified way to health and fitness enjoying meals like this – let’s connect!! Fill out the form below!

Sausage Sweet Potato Frittata

As a busy mom of 3 who tries to eat healthy foods I’m always looking for new recipes.  If that recipe can be used for any meal of the day, aka brinner or breakfast ish foods for lunch that’s a double win!!  I’m a big proponent of foods that also re heat well.  I don’t have time to cook a from scratch meal each and every time I decide to eat.  I need something that can be made ahead in bulk and eaten throughout the week.  If this sounds like you, check out this Sausage Sweet Potato Frittata!

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Ingredients:

1 small sweet potato, or half a large

1 large yellow onion

1 pound turkey sausage (you could also use pork sausage but I’m tracking macros so I’m trying to keep my fats in check)

1 Tablespoon coconut oil for onions

1 Tablespoon coconut oil for the sweet potatoes

salt to taste

6 eggs

1/2 teaspoon paprika

1 teaspoon chopped garlic

 

Directions:

  1. Take a large sauté pan and add 1 Tablespoon coconut oil.  Heat on med/low heat.  Cut the onion into quarters and then slice very thin and evenly.  Add the onions to the pan and toss to coat.  You will be stirring the onions every 5-10 minutes to make sure the cook evenly for 30 minutes.
  2. While the onions are cooking, preheat oven to 400 degrees and prep a 9 inch pie dish or baking pan.  Peel sweet potato, chop off the ends and slick into very thin rounds.
  3. Preheat a large sauté pan over medium low heat and add 1 Tablespoon coconut oil.  Add sweet potatoes turning every few minutes until cooked through and golden brown – about 10 minutes total.
  4. Remember to continue stirring your onions! Add salt to taste if desired.
  5. Once sweet potatoes are soft and lightly brown transfer to baking dish and spread along bottom.  Now add the sausage and garlic to the hot pan and cook until fully browned making sure to break up crumbles.  Add on top of the sweet potatoes into the pan once cooked.
  6. By now the onions should be caramelized, a light medium golden brown color.  Add them to the dish over the sausage.
  7. In a large bowl add eggs and whisk.  Add paprika.  Pour egg mixture over the onions and spread until it covers everything evenly.  Screen Shot 2017-03-13 at 9.56.05 AM
  8. Bake in preheated oven for 20-25 minutes or until the eggs are set.  Remove from oven and let stand for 10 minutes.  Optional : Serve over a bed of spinach with cherry tomatoes.

I started clean eating, following the 80/20 rule about 2.5 years ago.  Today I’m now counting Macros, want to learn more go here.  Since trying to make sure I’m getting the correct macro and micro nutrients for the day I have created a myfitness pal account and it gave me this nutritional information for the dish per serving.

Thank you so much for reading and let me know if you try this recipe what you think!

With all the knowledge I have gained over the last few years about clean eating and macros I’ve become passionate about helping others on their journey to eating more balanced.  One of the ways I help others is by meal planning.  If you would like a copy of a blank meal plan template fill out this form:

 

SmartLife Push Journal Review : How does it work?

Have you ever wondered why it seems some people are always setting and reaching their goals while others seem to be all over the place?  I did!  I wondered why it seemed I would start a project and never finish, aka my health and fitness journey as well as the unfinished projects all around my house!

In December of 2014 I started a 30 day goal setting program called The 30 Day Push by Chalene Johnson.  I had no idea what was in store for me.  I knew I was pumped up to start crushing some goals in 2015 and it was FREE!!!   I had big dreams.  Big goals.  This stay at home mom/new coach just didn’t know where to start….

Since the free 30 day video program launched there has been a few awesome advancements to the push system.  In early 2017 Chalene released her SmartLife Push Journal and I had to have one!  Yesterday I finished my first 30 day journal and I wanted to share with you all a quick review and how it works.

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I have to say, my favorite part of this journal is how it has you first evaluate the top 10 areas of your life.  You simply rate them on a scale of 1-10, 1 being a disaster and 10 being amazing.  The first time I used this system I was shocked.  I saw that my marriage and my spiritual health were ranked lowest on my list.  How did this happen?!  These are the 2 most important relationships in my life.  Why were they ranked the lowest?  Having 3 kids in 4 years had really done a number on me….Fast forward – now these 2 items are my top priorities but let me get back to the journal review….
push journal, smart life push journal, health tracker I love the daily tracking system because it breaks your day down hour by hour. In the past I made to do lists but I never felt “finished” because I wouldn’t get to all the items.

I learned the problem was my lists were wayyyyyy too long!  How could one person accomplish 30 tasks in a day?  Ummmm…not!

push journal, chalene johnson, 30 days done, smart life The next feature I’ve been enjoying is the health tracker.  Each day I track what I ate, how much water I drank, why or why not I followed my eating goals and more!

I especially love how you can track your sleep!  This portion has showed me how much sleep I actually need – 8.2 hours is my optimal amount of sleep.  I feel slow and sluggish if I get less or more.

If you would like a full video tutorial and review watch this!

I am happy to report that after the first 30 days I accomplished 75% of the goals I set out to reach at the beginning of the year.  The 25% I haven’t finished are all at least 50% reached!!!  Pretty cool!!

push journal, chalene johnson, 30 day push, health goals, mom of 3I can’t wait to see what happens over the next 30 days!  This journal will help me complete my first 90 days in 2017!!

Our family has some big and small goals for 2017 and I know that this push journal will be a tool in our tool basket to reach them!!  I am so thankful to have my husband in on the action and kiddos who get to see their parents goal set.  I know that they are watching us each day be the best we can be for the world and them.

If you want to order the journal you can order it here: http://www.smartlifepushjournal.com/

FYI: I ordered the full year to save money and to make the real commitment to my dreams!

If you’re a busy mamma or someone wanting to get more organized and crush goals I would love to connect!  Fill out this form and let’s work together!! 

Tips for Ladies New to Weight Lifting

You’ve heard the buzz and you’re wanting to learn more about weight lifting/resistance training but you’re not sure where to begin…No WORRIES!  I got you covered!  Be sure to keep reading for my tips for ladies new to weight lifting!

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1.Do your OWN research

Don’t just take my word for it!  I want you to empower yourself and learn WHY weight training is so important so you stick with it!  You can read up on the science behind this type of training to educate yourself.  Even a 5 minute google search will have you wanting to know more!

2. Make a Workout Plan

If you want to have success at anything, make a plan!  Workouts are no different.  Don’t assume you can walk into the gym and know what to do.  Create a plan for yourself or follow a plan created by a trainer.  Awesome options, especially for beginners are the 21 Day Fix and Master’s Hammer and Chisel.  As you advance on Body Beast is a very well rounded program.  You can follow all of these workouts either at home with your own equipment or at the gym.  You can simple write down the workouts or stream them using Beachbody on demand with your smart phone or tablet.

Want to try it for free?  Sign up here!

3. Research Form

When you look at the workout plan you have now created or ordered and you are uncertain how to perform an exercise research it!  This is when the home workout videos are helpful because you get what feels like one on one coaching with elite trainers on form.

You can also go on youtube or google how to perform _______ (insert exercise).  I personally love youtube because I learn more visually and when someone explains it to me.

Another option is you hire a personal trainer or access free personal training sessions you may have access to with a trainer at a gym if you become a member.

4. Start with lighter weights and higher reps/sets

When I personally started researching lifting everything said go heavy.  But, let me give you a tip – don’t worry about weight just yet.  It’s best if you can master form or what feels comfortable with lighter weights first, and do higher amounts of reps for 3-4 sets.  You will still feel the burn and be sore the next day.  To me, safety and not hurting myself is way more important than going heavy and risking being out with an injury.

5. Don’t worry about becoming bulky

I don’t know how else to say this than to give it to you straight.  Lifting weights won’t make you bulky or ripped overnight.  If there is someone that you follow on social media or know in real life who you know lifts and is “too bulky” or “too lean” in your opinion please don’t let that discourage you from beginning your own journey.

Women cannot get overly bulky unless they are taking steroids.  It’s just not possible. God didn’t make us that way!  Period.  End of story 🙂

Also, if you’re afraid you’re going to get too strong looking, aka ripped – don’t worry about that either!  You can control your body fat with your calorie intake.  Simply put, the more food you eat the more body fat you will hold onto.  The more body fat you have the softer you will look.  The lower calorie intake you have the leaner you will be giving you a more ripped look.

Bulk and Lean looks both are a very gradual process that takes most people 6-8 weeks to start to notice change and 12-15 weeks for significant change.  Trust the process and get to lifting 🙂

6. Fuel your body after workouts

After you lift weights for 30-60 minutes 3-5 days a week  I suggest you eat within 20-30 minutes of completing your workout.  I also suggest a low fat meal, under 5g of fat and at least 20 grams of protein.  Ideally you would have anywhere from 10-25g of carbs as well.

If these numbers scare you, no fear!  Just drink Recover!  You can order it here.

7. Make sure to stretch/foam roll

I know most people would think this goes without saying but I’ve been there after a hard workout and all you want to do is sit down or get food – lol!  Buttttt you need to stretch!  Even if it’s just 5 minutes!  Ideally you would take 10-15 to really stretch out and roll out the area you just worked with a foam roller.  I know sometimes you just don’t have time for the full rub down but make sure you stretch!  Even a small amount of stretching goes a long way in your recovery time.

new to weight lifting8. Learn about Macros to get the best results

If you are unfamiliar with the term Macros or Flexible Dieting you can read up on it here.

It’s been said that 70-80% of your results come from your nutrition – aka what you eat!  The older we get the more important our nutrition is in not only seeing results outside but inside as well.  What we eat matters and I believe educating yourself and finding what works best for you and your lifestyle will be one of the most effective tools in your training.

Watch this video if you prefer to listen rather than read 🙂

If all of that is confusing and you want the short cut, reach out!  I’m accepting new clients for the next 2 weeks and would love to help you out!