100 Calorie Blast. No Equipment Needed.

     Here is a quick 100 calorie blast, for those time you just don't know what to do or need something quick. A short workout is better than no workout. You can do this workout anywhere anytime, because you don't need any equipment. Just you and your own body weight making yourself sweat.

     First I'll list the workout and following I'll show pictures and also a list of modifications.

     

      -THE WORKOUT-

   * 60 Mountain Climbers  

   * 40 Back Jacks

   * 10 Push Ups

   * 20 Jump Squats

   * 10 Burpees

   * 1 Min Plank

        REPEAT

REPEAT 4 TIMES FOR A FULL BODY WORKOUT

   - THE MOVES-

MOUTAIN CLIMBERS

- Start in plank position hand right under the shoulders, feet hip width apart. Bring one knee in and then switch and bring the next. Go as fast as you can, don't dip your back and keep your butt tucked. When you bring your knee in don't let it touch the ground.

- Modification, don't go so fast and when you bring your knee in let your foot tap the ground.

   -BACK JACKS-

- Just like a jumping jack, but instead of arms starting at your sides and then going up above your head. Arms start straight out in front of you and then you pull them backwards. Go as fast as you can and keep your back tight and pull your shoulders back.

- Modification, just do regular jumping jacks.

-PUSH UPS-

- Start out in plank, move hands just a little bit outside shoulder width, keep abs tight and back straight. Don't dip the back or raise the butt up. Go down until your arms break a 90 degree angle then back up. To make it harder bring hands in a little and keep elbows close to the body.

- Modification, go down on your knees. But don't do the push up on your knees that's bad for them, do them more on your thighs. Lay down, bend your legs up (but don't cross your feet thats bad for the hips) and start your push ups.

- JUMP SQUATS-

- One of my personal favorites! Start with feet hip width apart, squat down keeping your butt back, don't let your knees go over your big toes. Put all the pressure in your heels. Try to go as low as you can without breaking form and then jump up and when you come down don't slam your joints land with bent kneeds right back into squat form.

- Modification, take out the jump. You can squat then stand up squat then stand up. Or just hold a squat for 1 min.

- BURPEES-

- Another one of my personal favorites, start in standing position hands up, tuck down and touch the ground, jump back into a plank (it's important to keep your abs tight and not to let your back drop down) then jump back into a little ball and jump up and immediately fall back down into your ball and jump back into plank. Don't jump land stop then go back down. 

- Modification, take the jump out just stand at the top. Also you can step back into plank instead of jumping back. 

-PLANK-

- Plank the last move, keep arms right under your shoulders, legs straight, no back dipping and keep your abs tight. Lean a little forward to get into position so your right over your shoulders. 

- Modification, go down onto your knees. You can alternate between being on your knees and being in plank till you can hold a full plank for 1 min. 

You have now got in a great little workout or a great full body workout and your ready to take on your day. You can feel great knowing you did a little something today for you. 

 

Pumpkin Energy Balls. No Bake

It's Fall which as we all know means pumpkin everything! Now I'm not a BIG pumpkin fan, I do like baked pumpkin foods. Like cookies, breads, and pies, but I dislike pumpkin in my dinners, coffees and dips. I love all the hype about pumpkin though, it has amazing health benefits.

Pumpkin is loaded with Vitamin A, also has B-complex in it and is a rich source of minerals like copper, calcium, potassium, and phosphorus. It's filled with fiber which as we all know is amazing for you. 

Did you know 100g of pumpkin provided 30g of protein! It's also a great anti-inflammatory, anti-fungal, and anti-parasitic for tapeworms and other parasites (ew yes, but true). Basically what I'm telling you is that pumpkin is a super food! Now you can't eat a whole loaf of pumpkin bread and think WOW that was so healthy for me, you have to pair pumpkin with other healthy ingredients. That's why I came up with these healthy pumpkin energy balls. I promise I'll have more healthy pumpkin recipes for you too as well.

So Let's Get Baking

Ingredients 

- 1 Cup canned pumpkin

- 1 1/2 Cups old fashioned oats

-1/2 Cup flax seed

- 1/2 Cup unsalted almonds

- 1/4 Cup dried plums

- 1 Tablespoon honey

- 1 Teaspoon pumpkin pie spice

- 2 Squares of dark chocolate for drizzling

Directions

- In a food processor combine all the ingredients and process until a paste is formed.

- Using a cookie dough scoop or melon ball scoop form balls and place them on parchment paper.

- Melt chocolate in microwave, start at 1 min stir chocolate then do 15 secs the two pieces should be done.

- Using a spoon drizzle the chocolate over the pumpkin balls.

-Refrigerate for 2-3 hours.

- To store keep in Tupperware in the fridge. 

That's it, now you have a delicious little energy ball for an afternoon snack or a pre-workout snack.

9 Weight Loss Tips

Some tips on how to loss those pounds, and keep them off. Because as you know this is a lifestyle change, it's not a destination. Set goals and reach them, and then set new goals. It's all about making yourself better and strong!

9 Tips To Help You Loss Weight

1. Stick With Water

     Sports drinks, juices, and fruit smoothies all contain at least 100 calories most likely more than that. Those calories don't satisfy you like food calories do either.  These along with sodas and other drinks are high in sodium and carbohydrates. Which trick your body into retaining water, in which case will make you puff out. 

     Try to only drink water, black coffee, and green tea. If you MUST add something to your coffee or tea try an organic all natural sugar, and try to put in as little as possible, or you can add some honey. For the water there are so many options I personally love adding lemon, plus it adds as a detox for your body. You can also add mint leaves or fruit. 

2. Bye, Bye White Bread & Pasta

     Cut out ALL white rice, pasta, and sandwich breads and rolls. This will slim you quick, white breads and pastas are made with simple carbohydrates, which cause bloating. Simple carbs digest quickly, leaving you hungry and more likely to over eat. Stick with whole grain, and I mean it needs to say 100% whole grain. There is so much more health benefits in whole grain breads and tons more fiber.

     Go a step fruther and try no bread. Instead of having bread with a meal swap it for something healthier, so instead of a chicken sandwich throw some veggies in and have a chicken salad. Turn chips 'n' dip into carrotts 'n' dip. Veggies are made up of complex carbs which digest slower and keep you fuller longer, and they also help to flush out toxins from the body. 

3. Get Active For At Least 30 Minutes

     Any workout that gets the heart rate up burns calories. Try a spinning class, kickboxing class, or try a boot camp. Chances are if you pay for it then you'll be more likely to show up. Just doing 30 minutes of exercise burns 200-300 calories, just think of how much you can burn in an hour. HIIT workouts are also great choices they not only burn calories, you can do them in 30 minutes and they tone the whole body.

     Weight lifting is also great to get into, I promise it won't make you big! It not only will help you "tone" up. But the more muslce you have the more calories your going to burn. Also after a weight lifting session your body will continue to burn calories for up to an hour longer than a cardio workout. How awesome is that.

4. Make One Food Sacrifice

     Cutting out just one indulgence a week such as those chips your have with lunch or that dessert your eat after dinner, will subtract hundreds of calories from your diet, which means less flab. Pretty soon you won't even be craving those treats anymore. It takes 21 days to break a habit, so instead of those chips grab some cucumbers, and instead of that sweet treat after dinner try some greek yogurt. 

5. Have A Ball

     I have a stability ball that I sit on while I'm at work, since I do have a desk job like most Americans. I knew that sitting in those office chairs wasn't good for not only my back but my posture. Sitting on a stability ball forces you to use your core, you have to clench your abs to keep yourself from rolling around and sitting up right. So this not only is good for you core but it'll also burn calories while your working! 

6. Eat 8 Fruits & Veggies A Day

     This may sound like a hard task, but if your listening and your going to throw those chips and sweets out, then this should be no problem! Start with breakfast have a banana or apple with your oatmeal. For a snack before lunch have some cucumbers or an oranges. At lunch (which is where I like to pack a ton of veggies in) make a plate up of your favorite veggies and dip them in hummus. For your afternoon snack grab a bowl of blueberries and strawberries, and then at dinner time finish off with some more veggies.

     I know it sounds like a lot, but it's really not hard and once you start doing it, your body starts to crave those fruits and veggies. Plus you'll feel more energized and you'll be getting all your vitamins and keeping your body happy. 

7.  Eat More Fiber

     Fiber not only is great for keeping you fuller longer, we also know it normalizes bowel movements, it lowers cholesterol levels, helps control blood sugar levels, and guess what it adds in achieving healthy weight. 

     You can add it to just about anything, pick up some Flax Seed and throw it in your oatmeal in the morning or into a dinner dish. It's also good in greek yogurt and in granola. It'll help wittle away that belly fat. 

8. Plan Your Meals

     Monday night is my meal prep night, but most people choose Sunday. Make sure your stocked up on food storage bins. Prepping your meals for the week will help you to stay on track you won't have any excuess to not eat right. 

     When I get home from the grocery store I wash and cut up all my fruits and put them in big bowels on the top shelf in the fridge, that way they are right there and ready to go when I want some, less hassle  means your more likely to eat it when you want something quick. I also wash and get all my veggies ready too. I cook all my chicken and turkey along with any veggies or quinoa that I'm going to eat with it. Most the time I like to make actual meals, like zucchini lasagna that'll last me about 3 days. I also buy cans of tuna so I can grab one when I'm in a rush. Buy smart and cook smart, this is what'll make the difference in lossing weight. What you're eating is the most important thing when it comes to being healthy and fit. 

9. Stick To It

    You did it you hit your goal weight, you're so happy with yourself. You ate all the right foods and did all the workouts. But now what? You stick with it, like I said this is a lifestyle it's not something you ever stop. Once you get to that place, you keep going. There is always room for improvement. Don't go back to eating those chips and fast food. No you stay on track. 

    This doesn't mean you can never have another cookie or hamburger, sure you can. It's just not an everyday occurrence. You eat these "bad" foods in moderation. I like to choose one meal a week that I can eat whatever I want (most the time it's something sweet) but that one meal will help to keep you on track. Instead of dragging through and thinking that you're missing out, save it for the "cheat meal". Try to keep it on the same day too, that way it's only once a week. Sometimes you won't even want to take it or you'll actually want something healthy, once you start seeing results you get addicted and want to see more. And remember one bad meal won't make you unhealthy just like one good meal won't make you healthy. 

Remember You've Always Been Beautiful. Now You're Just Deciding To Be Healthier, Fitter, Faster & Stronger. Remember that.

Adios Summer

Another summer come and gone. I don't know about you guys but this was by far one of my best Summer's I've ever had!

Mostly because I got to go on my first vacation with my boyfriend. We've been dating for 5 years so it was about time.  We went to Panama City Beach, we did so many new things and had such an adventure. My little fisherman boy got hooked on fishing in the deep sea off the pier, and I fell in love with running on the beach. I'd move there in a heart beat!

But Autumn is now here and Summer is gone, BUT! that doesn't mean it's time to let the workouts slip, and stop eating healthy. 

It means you have 271 more days until Summer 2015!

It's time to push towards those goals even harder and it's time to make those dreams come true. 

Try new things if your not happy with the results your getting, change up your diet.

I know I plan on doing LOTS of new things and smashing some new goals and even some old goals. 

Let's do this together, let's motivate each other. Because together we can do anything!

New recipes and New workouts are coming to the blog so keep your eyes open.

Go into next Summer feeling strong, powerful and of course beautiful.   

3 Ingredient Banana Pancakes

What's better on Sunday morning than some pancakes! Well pancakes are good any day, but Sundays are my only days I have time in the morning to make them. I wanted a simple quick pancake recipe that didn't involve a lot of ingredients and that was still healthy.

Now these can be a little tricky to make, it took me a few try's before I finally got down the technique on how to make them. I'm hoping my helpful hints here will help you to avoid the mistakes I made, and you won't have to throw away food. 

So lets begin!

INGREDIENTS

- 2 large eggs 

- 1 large banana

- 1/2 teaspoon baking powder

-Plus what ever toppings you like, I use flax seed and a half tablespoon of honey. 

(Yep that's it, that is all you will need) 

DIRECTIONS

- Put the baking powder in a bowl, cut up the banana and put it in the bowl. Mash it up with a fork until there are no clumps left. 

- Add the two eggs to the banana, wisk all together for about 2 minutes until well combined. 

- Turn the burner on to medium heat, I like to spary my pan with canola oil spray. But you may use butter if you like. Put the pan on the burner so it can warm up. 

- After it's warm (flick water on it and if it sizzles it's ready) I use a 1/4 measuring cup to poor my batter in the pan. I found this much batter works best, too little batter and the pancakes burn quick, and too much batter it just doesn't cook right. 

- Once it's poured on, WATCH closely do NOT walk away. They cook fast, once it starts to bubble (about 30 seconds) it needs to be flipped. I like to use two spatulas, I start with one and slid it under a bit and then come in with the other one and slid it all the way under then flip. They are a little flimsy and can be difficult to flip but DON'T wait too long or it will burn.    

- Once it's flipped cook the other side for only about 15 seconds then it's done. 

- You should get about 8 small pancakes, and they are so yummy!! It defiantly chases away my pancake craving.   

- Be sure to re-spray the pan before you do the next pancake it helps to keep them from burning. 

HELPFUL HINTS: It does get smokey but it's okay just open a window, you can also add cinnamon to the batter or even 1/4 cup of oats to make them a little thicker, if you do add oats you'll want to add 1/3 cup apple sauce too. 

Most of the pancakes will be really dark, don't throw them away they still taste fine. Take a nibble first and if you don't like it then throw it away, and try again! 

Please leave a comment if you try this recipe, or if you have also done this recipe before and wanna share some more helpful hints. I would love some more variations to these pancakes! 

Welcome To Peanut Butter Fitness

Hello everyone, my name is Brittany and this blog is about my fitness journey and my love for peanut butter.

I will be sharing what keeps me motivated to stay fit, and what foods I eat to stay on track. I'll talk about people who motivate me, to not only be healthy and fit, but to be a better person too. Life is all about living it to the fullest. 

My first post I'd like to share with you a little about me and how I've gotten to where I am today. I've always been a big tom-boy I didn't actually wear my hair down till Sophomore year in high school, and I was 13 when I finally decided to get my ears pierced. So it was never a problem for me to be fit, I was always outside running around playing sports and just being a crazy kid. Which also involved me eating whatever I wanted whenever I wanted, but I would just burn it off. 

After my Senior year, I noticed that I would try to wear more loose fitting shirts because I did't like how the tight shirts fit me, now I still was not overweight but I just wasn't happy with the "softness" that my body was getting. I had started to notice in pictures I didn't like how my stomach looked or my arms, and that my face was becoming more round. 

So naturally I thought "I'll just start working out and my body will change" no need to change my diet or stop drinking soda. Guess what, nothing happened. I literally would workout in my room then go down stairs and eat dinner, as in fast food or some high carb, high fat meal. 

Goodbye soda, that was the first thing I stopped. I'm 24 now and haven't had soda in 5 years. I strictly only drink water, green or black tea and black coffee. Guess what after I quite drinking soda I dropped 15 pounds in about a year and half. I was 5'8 138 pounds so I now was 5'8 123.

I was still not happy though, now mind you this was in the start of my fitness journey 5 years ago. Like most girls I wanted to "skinny" I wanted a itty bitty waist and small arms, and small legs. I cranked out cardio workouts like no other, I ran, I ate mostly veggies and low fat, fat free, low sodium, foods. I never thought once about adding weights to my workout routine. Now I still had cheat meals, more like binge meals. On the weekend I would eat whatever I wanted. Then come Monday back to my awful diet.

It worked I got down to 115 pounds, I was "skinny" I had a little waist, I wore a 00 in pants, XS shirts. Was I happy, sure I was happy that I was "skinny" but I was tired a lot I had no energy and I hated the food I was eating, and yes I looked sick. 

Luckly this didn't last long, I started doing research about foods and what kind of foods you should eat. I was terrified at what I found out, what was in the food I was eating, just simply made me sick to my stomach, all the chemicals and fake ingredients I was putting into my body. So start my journey on eating organic whole foods. Now yes I still eat the "bad food" too because that's life and you only live once, plus I love cake! But it's in moderation, and I do it very little. I do have my major no,no's just things I simply cann't even imagine eating anymore like, fast food, chemical filled drinks, anything with High Fructose Corn Syrup, and most frozen meals. 

My next step was upping my fitness game, I started to add weights, I took a variety of workout classes. The muscle started building. After I changed all my ways I never weighed myself anymore, it was never about the number on the scale, more about what I looked like in the mirror.   

Just this past year I started lifting heavy weight, and my goodness the change in my body just amazes me, ladies don't be afraid of the weights. I feel so much stronger and have so much more energy. As for my weight for those who are wondering, I weigh 128 pounds. Which I could careless what that number says, it doesn't define you. Workout and be healthy to make yourself happy and to live a happier life. 

That's what this blog is about, I want to help other people to find that happy place, to know the feeling of completely exhausting yourself, the feeling of your arms shaking, and legs shaking. I want them to know how it feels to be strong and beautiful. 

Thanks for listening to my story, and for visiting my blog.

Believe me the hardwork pays off!