fast and easy homemade turkey burgers

hi guys,

Homemade is always better then anything processed and available at the store!

You are not the cooking type? You don’t have time?
No problem here is how it’s done!

1/ buy ground turkey (organic is always a better choice 40 oz makes about 10 burgers) fresh cilantro( smallest amount) 2 eggs and blue cheese crumbles (or feta if you do not like blue)

2/ dice up the cilantro and open the turkey

3/  separate the white from the eggs

4/ mix all the ingredients together with the egg whites

5/ make burgers with your hands the size you like 

  

6/ cook in a pan with coconut oil at medium heat for about 10 minutes or until thoroughly cooked 

  
7/ freeze the rest if needed

8/ enjoy! 

  
Ciao for now!

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H.I.I.T 30 minutes max calories burn

hi guys,
Here is a great high intensity interval training workout to burn a max amount of calories 

10 exercises repeated 3 times no rest in between 

Round 1: 40 seconds work 20 seconds rest

Round 2: 30 seconds work 15 seconds rest

Round 3: 20 seconds work 10 seconds rest 
Exercise 1: burpee to 4 mountain climbers 

Exercise 2: push-up to side plank

  
Exercise 3: skater hops 

  
Exercise 4: plank drag feet

  
Exercise 5: 4 high knees to 1 tuck jump

  
Exercise 6: 4 cross body mountain climbers 2 plank jacks 

  
Exercise 7: burpee

  
Exercise 8: jump overs 2 jump lunges

  
Exercise 9: plank reach

  
Exercise 10: alternating toe touches

  
Have fun!

Ciao for now

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#getupandmove

Join the event!
https://www.facebook.com/events/805192972879226/

Invite your family and friends and let’s start saving ourselves now!

Get up and move!

How to lose belly fat

How to lose belly fat.

How to eat healthy on a budget!

Hi guys,

I bet you wondered many times how you could eat a little healthier without spending too much money?

Well here is 10 basic easy steps for you to follow to start eating healthier today!

1. Spend time and plan your week with recipes. Choose recipes that call for the same ingredients to reduce waste.
2. Have a shopping list when hitting the store in order to reduce impulse buying. Use your phone apps like Food.com to help you stay organized, find recipes and make shopping lists.
3. Use coupons and buy on sale items, meats and fish especially!
4. Buy in bulk which is always cheaper. Store or freeze the rest.
5. Avoid convenience items like frozen dinners, crackers and all things processed. Buy the ingredients and make it yourself.
6. Choose store brands in order to reduce costs.
7. Buy seasonal fresh fruits and vegetables.
8. Buy frozen not in season fruits and vegetables.
9. Spend one day cooking for the week so you are ready for busy nights!
10. Do not shop when you are hungry, EVER! That’s how all the cookies end up in your cart!

Happy healthier eating!

Ciao for now!

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How to live better starting today!

Hi guys,

We get it, your excuses for being unhealthy and overweight are real..You have kids, a job and too much time to spend on social media so you definitely cannot squeeze in an hour of exercise or cook healthy meals for your family…

You are not like theses other people, your excuses are real, you have to keep up with what your imaginary friends bathroom schedule!

On a more serious note, you don’t have to become a total health freak ninja to start living a better life and maybe not die of a heart attack when you turn 50.

Start here:

• NO FAST FOOD EVER…Go to AA meeting if you have too, check yourself into rehab but NEVER EVER eat there again! It is not food! Repeat after me it is not food…you are eating all the dead animals left over that they don’t even want to use in dog/cat food. Read this

• Get up and move more! Set your timer for every hour and go for a short 5-10 minute walk while you are at work. At the end of the day, you would have walked 80 minutes without even thinking about the fact that you are walking!

• Eat more vegetables and fruits. You don’t like them or you don’t know how to cook them? Well you have options, buy the frozen bags, read how to and do it or hire a personal chef! You can also spend that precious social media time looking at recipes on the internet.

• Switch from soda to water and if you still can’t figure out why, read this!

• Start using healthy oils and real butter instead of margarine and vegetable oils.

• Eat more white meat and fish and less hamburgers!

• Stop drinking your calories and your energy! I get it, you are busy and you don’t have to squeeze oranges for a fresh juice but at least, stop using 5 packs of sugar and 10 creamers in every cup…It only takes 2 weeks for new habits to form, so hang tight and start drinking black coffee or switch to black/green tea. Oh and if you think an energy drink is not that bad, read this
• Spend quality time with your loved ones away from tv and computers.

• Play outside with your dog and kids

• Disconnect from your computer, phone, tablet etc…The world will not stop because you did not comment on the fact that your mother had a tooth pulled!

• Go to sleep early and get up early! We are way more productive in the morning.
• Take time for yourself!

Hope this helps you start living a better life today!

Make better choices everyday will lead to a longer, fuller, happier life and maybe one day you will get that gym membership, get that 6 pack, run that marathon…whatever it is that you would love to do but think you can’t.

“the man who moves a mountain begins by carrying away small stones” Confucius

Ciao for now!

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Get ready for the holidays!

Hi guys,

The holidays are right around the corner and so are all of your new year’s resolutions!

Get ahead of the game and start now!

Challenge yourself with this 45 minutes bootcamp format workout.

Why wait for the new year??

Have fun

Ciao for now!

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Happy Halloween! Let’s bake!

Good morning and Happy Halloween!

Find below two of my favorite pumpkin recipes; pumpkin/chocolate chips cookies and pumpkin bread, with a healthier twist to them.

We will be using unbleached/gluten free flour and coconut flour for the recipes. It’s time you stop using regular flour…why? Read this

Chocolate chips and pumpkin cookies

Prep 15 minutes

Cook 10 minutes

yields 36 cookies cookies:

ingredients:

• 3/4 cup butter softened
• 1 1/2 cup brown sugar (organic is always best)
• 15 oz canned pumpkin (1/2 can)
• 1 egg (cage free of course)
• 1 teaspoon of vanilla extract
• 1 cup of gluten free unbleached flour
• 1 cup of organic coconut flour
• 1 teaspoon of cinnamon
• 1 teaspoon of baking soda
• 1/2 teaspoon of salt
• 1 cup of organic miniature chocolate chips
• 2 teaspoons of chia seeds

1. Preheat oven to 350 degree
2. Beat butter and sugar together in a bowl until creamy. Add pumpkin, egg, and vanilla extract; beat until smooth.
3. Mix flour, cinnamon, baking soda, and salt in a separate bowl; stir into creamed butter until combined. Fold chocolate chips and chia seeds into batter. Drop 1 to 2 tablespoons batter for each cookie onto a baking sheet.
4. Bake in the preheated oven until the edges of each cookie are lightly browned, 10 to 12 minutes.

Voila!

Pumpkin chocolate chips bread

Prep 5 minutes

Cook 60 minutes

Ingredients:

• 1¾ cup unbleached gluten free flour
• 1 teaspoon baking soda
• ½ teaspoon baking powder
• ½ teaspoon salt
• 1½ teaspoon cinnamon
• 1 teaspoon of pumpkin spice
• ¼ teaspoon nutmeg
• 2 large eggs, room temperature
• 1 ½ cup brown sugar
• ½ can of pumpkin (the other half of the cookies recipes)
• ½ cup oil (I used coconut oil)
• 1½ teaspoons vanilla extract
• ¼ cup apple cider, no sugar added
• ½ cup of chocolate chip (the other half of the bag used for the cookies)

1. Position a rack in the lower third of the oven and preheat the oven to 350 degrees F. Spray a 9×5 inch loaf pan with non-stick cooking spray. Set aside.
2. In a large bowl, whisk together the flour, baking soda, salt, cinnamon, pumpkin spice and nutmeg. Set aside. In a medium bowl, whisk the eggs and brown sugar together until it’s combined and lightens in color just slightly. Whisk in the pumpkin, oil, vanilla extract and apple cider. Pour the wet ingredients into the dry ingredients and gently mix together using a rubber spatula. Fold in the chocolate chips.
3. Pour the batter into the prepared loaf pan. Bake the bread for 60-70 minutes, making sure to loosely cover the top of the bread after 30 minutes to prevent the top from excessive browning. Insert a toothpick in the center to test is the bread is done, it should come out clean with only a few small moist crumbs.

Happy Halloween!

Ciao for now!