25 Ways To Burn 100 Calories

Now keep in mind that no 2 people are alike. What may work for you may not work as well for someone else or it may work better for them. With this list of “ways to burn 100 calories” is just a rough estimate. An average. It’s based off of a 150 lb individual. I want this list to help give you an example or an idea of roughly how easy or how hard it is to burn 100 calories.

25 Ways to Burn 100 Calories | Stephanie.Fitness | www.StephanieDotFitness.com

25 Ways to Burn 100 Calories

Did you know that you are burning calories all the time. Yup!! All the time!!! You burn calories just breathing. You burn calories when you eat. When you sleep. When you’re sitting in the car. And everything else in between. But, adding a little extra something to your day may help you burn more calories throughout the day. Just remember, the more active you are, the more calories you will burn.

You can also burn an extra 100 calories by doing:

1. Shopping – 40 minutes
2. Doing the dishes by hand – 40 minutes
3. Sweeping – 25 minutes
4. Mowing the Lawn with a push mower – 20 minutes
5. Shoveling Snow – 15 minutes
6. Playing Catch – 35 minutes
7. Playing Frisbee – 30 minutes
8. Zumba – 11 minutes
9. Weight Lifting – 30 minutes
10. Running up and down your stairs – 5 minutes
11. Running – 10 minutes
12. Yoga – 20 minutes
13. Playing with your kids – 25 minutes
14. Bowling – 30 minutes
15. Walking the Dog – 25 minutes
16. Jump rope – 10 minutes
17. Having Sex – 20 minutes
18. Making out – 12 minutes
19. Stand up for 10 minutes out of every hour during your eight-hour workday
20. Dusting and tidying up – 35 minutes
21. Washing the Car – 20 minutes
22. Swimming – 15 minutes
23. Push-ups – 10 minutes
24. 40 Burpees
25. Leisure walk – 55 minutes

Do you think you could burn an extra 100 calories every today? See how easy it can be if you just get up and do something? Now get off your ass and burn your extra 100 calories! Wooh!!

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Carrot Cake Protein Muffins

I posted this recipe about a year ago and I just remade them today. OMG! I forgot how good these carrot cake protein muffins were. I’m in heaven and my house smells like Fall. And the best part about these muffins are how protein packed they are and how good they taste for being such low in calories and low sugars!

Carrot Cake Protein Muffins

Carrot Cake Protein Muffins with Cream Cheese Dressing | Stephanie.Fitness | www.StephanieDotFitness.com

CARROT CAKE PROTEIN MUFFINS
Prep Time: 20 minutes {if you include the time it takes to shred/peel your carrots}
Preheat Oven: 350 degrees
Bake Time: 15 to 18 minutes
Yield: Makes 12 muffins
Servings: 12

MUFFIN INGREDIENTS
1 cup Shredded Carrots*, lightly packed {about 2 oz}
1 cup Old-Fashion Oats**
1/2 cup Plain Greek Yogurt, 0% fat
1/4 cup Vanilla Almond Milk, unsweetened
2 scoops Dymatize ISO-100 Gourmet Vanilla Whey Protein
1/2 cup Pumpkin Spice MuscleEggs
1 tsp Pumpkin Pie Spice
1/2 tsp Vanilla Extract
1/2 tsp Baking Powder
1/2 tsp Baking Soda
1 Stevia Packet

EXTRA – Used for coating your muffin tin
1/4 cup Oat Flour or Whole Wheat Flour***

CREAM CHEESE FROSTING INGREDIENTS
1 oz Cream Cheese, 1/3 less fat
1/2 cup Cottage Cheese, 2%
1 TBS Jell-O Cheesecake Pudding Powder, sugar-free & fat-free
1/2 tsp Vanilla Extract
1/4 tsp Pumpkin Pie Spice

NOTES
* I just took a carrot peeler to my carrots and peeled them down to get my shredded carrots.
** You could use Gluten-Free oats to make these protein muffins completely gluten-free!! Yahoo!!!
*** Your Oat Flour or Whole Wheat Flour is used to coat your pan if you’re not going to use cupcake papers in your muffin tin. Your muffins will still stick a little to the pan even after coating it with olive oil and flour. You will need to take a butter knife and lightly break the edges away from the tin to release your muffins.

Carrot Cake Protein Muffins

Carrot Cake Protein Muffins with Cream Cheese Frosting | Stephanie.Fitness | www.StephanieDotFitness.com

MUFFIN BATTER DIRECTIONS
Preheat your oven to 350 degrees. Lightly spray a 12 cup muffin tin with olive oil. And lightly coat muffin tin with your 1/4 cup of whole wheat flour or oat flour to help prevent your muffins from sticking too much to the pan.** Tap off any left over ww flour or oat flour. Or you can go the easy way and just use cupcake papers.

In a blender, place ALL of your muffin ingredients and blend until smooth and creamy. I blended mine for about 1 minute in my Ninja Blender. You want to blend it enough to break down your oats, but not too much that you can no longer see your carrot pieces. Pour your batter into each muffin base and fill about 2/3 full. This recipe make 12 muffins. If you end up a little short, try spooning some extra mixture from a muffin base that seems a little more fuller than the rest.

Carrot Cake Protein Muffins

Carrot Cake Protein Muffins with Cream Cheese Frosting | Stephanie.Fitness | www.StephanieDotFitness.com

Place muffin tin in oven and bake for 15 to 18 minutes, depending on how hot your oven gets. Check on them at 15 minutes and stick a toothpick or butter knife in the middle of one of the muffins. If it comes out clean, they’re done! If there is still some uncooked batter, let them cook for another 3 minutes. Remove from oven and let them cool for about 10 minutes before removing from tin.

Carrot Cake Protein Muffins

Carrot Cake Protein Muffins with Cream Cheese Frosting | Stephanie.Fitness | www.StephanieDotFitness.com

CREAM CHEESE FROSTING DIRECTIONS
While your muffins are baking, it’s time to make your frosting. Using a blender or a hand held mixer, mix together all of your cream cheese frosting ingredients until smooth and creamy. You’ll want to mix your frosting until you no longer see cottage cheese pieces.

With a rubber spatula or butter knife, spread cream cheese frosting on top of each muffin……{drumroll}….and Enjoy!!!

Carrot Cake Protein Muffins

Carrot Cake Protein Muffins with Cream Cheese Frosting | Stephanie.Fitness | www.StephanieDotFitness.com

NOTES: I was able to keep my muffins in a large Tupperware and they kept in my fridge for about 3 to 4 days. You’ll want to refrigerate to prevent them from going moldy too quickly since they have no preservatives or additives and whey protein.

NUTRITION FACTS FOR 1 MUFFIN {No Frosting Added}
Calories: 58
Protein: 7g
Carbs: 6g
Fats: 0.5g
Sugar: 1g
Fiber: 1g

NUTRITION FACTS FOR 1 MUFFIN {With Frosting
}
Calories: 74
Protein: 8.5g
Carbs: 7g
Fats: 1g
Sugar: 1g
Fiber: 1g

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SKINNY CHERRY LIME-AID POPSICLES

What better way to celebrate a hot summer day then with a refreshing skinny low calorie Popsicle? Oh man….I could eat these babies all day!!

CHERRY LIME-AID POPSICLES
Servings: 4
Prep Time: 3 minutes
Freeze Time: 12 to 24 hours

Skinny Cherry Lime-Aid Popsicles | Only 11 calories!! | Summer Time Treats | Stephanie.Fitness

INGREDIENTS
8 fresh Bing cherries, pitted and cut in half
1 fresh lime, juice squeezed
1 can Sprite Zero

DIRECTIONS
1.
Cut fresh cherries in half and remove the pits. Place 2 cherries {or 4 halves} into the bottom of Popsicle mold.

2. Juice your whole lime and pour lime juice evenly into your Popsicle molds. Pour your can of Sprite Zero over the top and fill your molds to the line recommended for them. You may not use all of your Sprite in your 4 Popsicle molds and you may have extra left over. It depends on how large your molds are.

3. Cover your popsicles and place in freezer. Depending on how cold your freezer is, it can take up to 12 to 24 hours for them to freeze solid.

NUTRITION FACTS for 1 Popsicle:
Calories: 11
Carbs: 2g
Proteins: 0g
Fats: 0g
Sugar: 2g
Fiber: 0g

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How Often Do I Really Need to Keep Switching Up My Workouts to Lose Fat and Gain Muscle?

How often do you try to switch up your workouts? There have been times where I will go months without really changing my regimen at the gym besides maybe increasing my weights, my tempo, and/or reps. When I first started lifting and trying to lose fat, I was always taught that you need to switch up your workouts about every 4 to 6 weeks to prevent your body from adapting to the workouts. I was terrified that if I didn’t switch up all of my workouts over a 1 to 2 month time frame, that my body was going to get completely used to the types of exercises I was using and stop progressing.

Today……um yeah…..I don’t preach that or teach that anymore. I have learned over the last year or two, that if you’re loving your workouts and you’re still seeing changes in your physique…..than why change anything? Now, I like to change my clients workouts {still to this very day} about every 4 to 8 weeks or so, but the types of workouts they do are pretty much similar to what they were doing before. I only send them new workouts that often to prevent them from getting bored with their workouts and to of course, give them new ideas, new ways to train their muscles, new tempo’s to try out. I want to teach them that your workouts don’t have to be from point A to point B. Switch it up to either place more tension on the muscle, less tension on the joints, slow down on certain workouts, speed up on other one’s. Your options are kind of endless. Just one exercise could potentially turn into 10 different styles of training.

How Often Switch Workouts_Website

Please don’t feel like you HAVE to change up your workouts for fear of losing progression. But, do change things up often if you have a tendency to get bored doing the same workouts every week. If your workouts are working and you’re loving them…..then stick with them…..for 6 weeks…..12 weeks……6 months. That option is completely up to you!

Now……I do get the occasional person who comes to me and says, “I workout 5 days a week and I’m seeing no changes.” My 4 main questions to that person are:

1. What does your diet look like?
2. What does your diet look like?
3. What does your diet look like?
4. Are you progressing yourself in the gym?

Most of the time if you’re not seeing changes in your body, your diet is the culprit, not your workouts. I can’t say it enough…..DIET is crucial when it comes to losing fat. But, there are a few incidences, where I know someone’s diet is spot on and when I ask them if they’re progressing in the gym they ask me, “What does that mean?” You may be loving your workouts, you may be loving those Bootcamp classes, and you may be enjoying the time you spend in the gym. But, technically, if you’re “enjoying” your workouts, more than likely you’re not pushing yourself hard enough in the gym to keep progressing. Your body can adapt to workouts………but that’s because you never increase your weights to push your muscles harder. You never push past the pain. You stay in your little bubble, with the same weights day after day. You bet your body will get use to those weights and just stop progressing. It’ll stop when you’re running the same speed day after day after day.

What I’m saying is that there is nothing wrong with your training or your workouts. You just need to increase the intensity on those exact same workouts to help your body progress. I do squats almost every single week. But, I don’t keep the same weight. The moment my body feels like it’s easier than it was before……it’s time to change the intensity…..not the workout. Don’t feel like you HAVE to change up your workouts every couple of weeks…….just change up the intensity is all.

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Natural Peanut Butters and Almond Butters Recalled due to Salmonella

Ruh Roh Raggy! Zack and I just had to chuck our Maranatha No Stir Creamy Almond Butter that we just bought 2 weeks ago. There is a huge recall on natural peanut butters and almond butters at the moment due to potentially being contaminated with Salmonella. Bleck! No fun!

Natural Peanut Butters and Almond Butters Recalled due to Salmonella | Check your pantries and throw them away | Stephanie.Fitness

“Salmonella is an organism that can cause serious and sometimes fatal infections in young children, frail or elderly people, and those with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain. In rare circumstances, infection with Salmonella can result in the organism getting into the bloodstream and producing more severe illnesses such as arterial infections (i.e., infected aneurysms), Endocarditis and Arthritis. – US FDA

For more information and a list of what brands and products need to be thrown away or removed from shelves – http://www.fda.gov/Safety/Recalls/ucm410533.htm

They are stating to NOT take your products back to the store that you bought them from. Instead they urge that you just throw them away and to contact the Company at 1-800-937-7008 between the hours of 8:00 AM and 8:00 PM CST for a replacement or refund, and with general inquiries.

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I completed the ALS Ice Bucket Challenge!

Ty and I just completed the Ice Bucket Challenge today and we couldn’t have been more thrilled to join the cause and spread the awareness for Amyotrophic Lateral Sclerosis (ALS), often referred to as “Lou Gehrig’s Disease.” Not only did we accept the Ice Bucket Challenge, but we donated too! If you would like to help out the ALS Association and donate, check out their website at www.alsa.org.

Thanks to my good friend Jeff Bosley for nominating me! I now call out Drew & Lynn Manning from Fit2Fat2Fit and Fit2Fat2Fit for Women as well as my good friends Chyrelle and Josh Miller!

Check out our Ice Bucket Challenge Video:

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My PopSugar Must Have Box – August 2014

This girl is uber excited!! Wanna know why? My PopSugar Must Have Box came in the mail a few days ago and I couldn’t wait to share it with all of you. If you’ve never heard of PopSugar MH boxes before, then check out my blog post that explains what subscription boxes are and how they work HERE.

Now without further ado…….watch my new video of me unboxing my PopSugar box for the month of August:

Do you subscribe to PopSugar? What did you get this month! I’d love to know!

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BACK TO SCHOOL NUTRITION & LUNCH BOX IDEA’S – FREE PRINTABLE

IT’S BACK TO SCHOOL TIME!! Our kids will be starting school in the next few weeks. A lot is going on for all of us parents and life is going to get super crazy with our new schedules. But, for me and like so many others, the one thing that is on my mind the most around this time of year is…..what are my kids going to eat for their school lunches and new school pants are going to cost me what!? Ha ha! For reals?! I don’t even buy pants for myself for that much!! It’s ridiculous how much kids clothes are. Ugh!! But for now, let’s just focus on school lunches……

Back To School Nutrition | Healthy Kids Lunch Box Idea's | Stephanie.Fitness | www.StephanieDotFitness.com

I want my children to eat healthy, well balanced meals, but often times even the school lunches are high in fat and calories. I pack my kids’ lunches almost every day for school. I do allow my children to choose one school lunch every week that they want to have at school {usually they choose a pizza day} and then I pack their lunches for remaining days. Yes, it may be hard at times and a little time consuming to pack your kids’ lunch boxes, but the same rule applies for myself and my children. PLAN AHEAD!

HERE ARE MY TIPS FOR PACKING A HEALTHY SCHOOL LUNCH FOR YOUR KIDDOS:

As your busy summer schedules transition from fun in the sun to school work and sports, it is important to keep in mind that your children’s bodies are growing and need proper nutrition not only at home but also at school throughout the year. Although the schools are now offering more nutritious lunch options for our children, most students will choose the least healthy, such as corn dogs, tater tots, and chocolate milk. Sound familiar? Rather than having your child{ren} choose an unhealthy meal, try packing them a lunch with healthy, fun, and delicious options. Here are some simple nutritious ideas to keep your kids healthy through the most important time of their physical and mental development. Don’t forget to keep some of these options in mind for yourself as well as for after-school snacks too.

WATER: Dehydration contributes to most of one’s tiredness throughout the day. It is important to stay hydrated with pure water to improve mental functioning and energy levels. Tip: Have your kids pick out a fun water bottle. Freeze their water to help keep their sack lunch nice and cool as well as having an ice cold water to drink.

WHOLE GRAINS: Complex carbohydrates keep your child’s energy levels elevated longer than simple carbohydrates and allows them to feel fuller longer {white bread vs. whole wheat/whole grain}. Tip: Oatmeal, Whole Grain Cereals, Whole Wheat Bread/Tortilla’s, Granola Bars are just some examples.

PROTEIN: Protein helps increase your child’s metabolism and aids in muscle growth, so it is important to include it in each meal and snack. Lean meats such as chicken, turkey, ham or tofu will provide ample protein for their bodies to grow to their full potential. Tips: Fried and processed meats {chicken nuggets and corn dogs} do not provide the quality protein your children need.

SNACKS: It is important to have both carbohydrates and protein in a snack. Keep in mind that snacks are just as important as a meal. Having a healthy snack between meals will allow your child’s metabolism and energy levels to stay elevated during those sleepy hours of the day. Tip: Instead of having simple sugars between meals, try including fruit/vegetables, yogurt, string cheese, peanut butter, rice cakes, and granola bars.

COLOR: There should be a fun variety of colors in your child’s meal. Include different colored fruits and vegetables that they will look forward to eating in a healthy packed lunch. Tip: The more color you include, the more you know your child in eating properly and nutritiously!

Below are some great “Healthy Lunch Box” idea’s that I have compiled together for you. I’m pretty sure there are a thousand more food idea’s that I haven’t even listed, but this just helps as a great guideline to follow. I have made it available to download and print for free too! I printed this out for myself as well and it hangs in my pantry so that every time I open my pantry door, it’s right in front of my face. It helps remind me of all the healthier options that I could choose to feed my children as well as myself. Enjoy!! I hope everyone has an amazing start to their new school year!!



PRINT LUNCH BOX IDEA’S

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My Ipsy Subscription Bag – July 2014

I received my Ipsy subscription last week and I was thrilled to see the goodies inside my bag! That’s what’s so cool about Ipsy…..not only do you get cool beauty products for only $10 a month, but you also get cute little makeup bags too. Their July bag seems waterproof in way. The outside was made with a bright summery pink vinyl, while the inside is a soft white materiel. It fits perfectly into my gym bag or my purse for this month.My Ipsy's July 2014 Subscription Bag | Samples of Beauty Products & Makeup for only $10 per month | Stephanie.Fitness | www.stephaniedotfitness.comWhat I got in my July Ipsy Bag:

1. BareMinerals 5-in-1 BB Advanced Performance Cream Eyeshadow Broad Spectrum SPF 15 {I Rate it: 5} I was a little skeptical at first with this product. Especially since it came in such a small little tube. But, actually a little bit goes a long way. It’s thicker than you would think too, but it glides on super creamy and silky. It’s great as just a simple eye shadow or as a eye shadow base.
2. Hang Ten Dark Tanning Oil SPF 08 {I rate it: 2} The smell is just like any other coconut scented tanning oil, but it’s not over powering. I didn’t find this tanning oil any different than other dark tanning oils that you can buy cheap from drug stores. It’s an okay product, but not my fav.
3. Pixi Beauty Mini Tinted Brilliance Balm {I Rate it: 5} My lip balm color is super pink, which is perfect for summer time. Plus, anytime I make my lips super pink, my blue eyes pop! It’s got a little shimmer to it and the color last quite a while on your lips. And it’s got a hint of mint to it, but not over powering. This went straight into my purse. Love it!
4. POP Beauty Sunkissed Bronzer {I Rate it: 4} This bronzer’s color is super pigmented. So, a little bit goes a long way. The color was perfect for skin, but since it’s a little shimmery, it’s not a bronzer that you can place all over your face. It’s perfect for right under my cheeks.
5. Sexy Hair Soy Renewal Beach Spray Conditioning & Texturizing Spray {I Rate is: 3} I’ve only used this once, so maybe my mind will change if I try it a few more times. The size of bottle is great, as you can use this sample multiple times, which I love. It smells AMA-ZING! Like you’re at the beach. But, as a texturizer, I’m just not sure. My hair is naturally thin and straight, and my hair cut is short. So, I’m going to keep trying to use this product as a root volumizer and see how it works.

If you’re interested on more info about Ipsy and how it works, I did a great post on it HERE. Do you subscribe to Ipsy? What did you get in your July bag?

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