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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Yes you CAN eat healthier!

Hi guys,

Here is a quick tip to help you eat healthier.

Laying out your workout clothes at night for the next morning is a great visual reminder that you have a commitment to your exercise every day!

Do the same thing with your healthy foods, create visual reminders.

For example, leave a beautiful, colorful bowl of fruit on your counter instead of the fridge will help you achieve eating more fruits.

Research identified that healthy eating habits can be boosted simply by using the acronym CAN:

Convenient: Make your healthy foods easy to see, simple to reach and ready to eat

Attractive: Make your healthy foods look enticing by mixing colors, flavors and types

Normal: Make them the obvious choice in your kitchen

Start today and start eating healthier immediately!

Ciao for now!

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Hardcore abs carver!

hi guys,
15 reps, repeat 3 times!

Great cardio too…

Eat this to kill stomach fat!

Hi guys,

Blasting calories at the gym doing the right combination is imperative and so is a good nutrition plan in order to lose belly fat.

But did you know that adding these foods might help reduce belly fat?

Dark chocolate:

Make sure to choose dark chocolate that has 70% or more cocoa which means less sugar and fat.

The healthy fats on the dark chocolate will prevent blood sugar spikes helping you burn fat more efficiently.

Peanut butter:

Peanut butter contains mononsaturated fats that promotes a healthy cardiovascular system and will keep you full longer. Some studies also suggests that peanut butter is a metabolism booster that keep you burning calories throughout the day.

Omelets:

Eggs have been shown to have important vitamins and minerals that regulate your hormones and are rich in protein. Add some healthy veggies and healthy fats like avocados and stay full longer.

Wild salmon

Salmon has Omega-3 fatty acids that keep your hormones balanced, especially the weight regulating ones.

Omega-3 also contribute to blood sugar balance which keep belly fat away and may help break down the belly fat that you already have, that’s a WINNER.

Berries

According to studies by the University of Michigan, the chemicals (phenolic compounds) that give berries their beautiful colors also do a great job at eliminating belly fat..and they are delicious!

Avocados:

Avocados are rich in healthy fats that will keep you full longer, help regulate hormones and also fight inflammation (therefore higher cortisol levels) that ultimately prevent you from losing weight especially in the midsection.

Cinnamon:

Cinnamon has the ability to burn fat and to help reduce blood sugar levels. Start adding it to your healthy recipes without adding the calories.

Ciao for now, happy belly fat burning!

#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 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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How to keep your salad healthy!

Hi guys,

You are doing awesome on your healthy lifestyle changes and you are feeling so much better just by eating healthier!

Salad has now become your best friend and if you are like me, you have to eat it at least once a day (I prefer mine at night, keeps my calories low before bed)!

Amazing job, but we have to talk about something…The dressing!

If you are watching what you eat and are controlling your calorie intake, you cannot afford to throw all of your efforts out of the window by eating commercial salad dressing!

Let’s start by figuring out an average calorie count for a healthy, appetizing, colorful salad…Mine:) it looks about the same every day!

1 cup of spinach 7 calories

1 cup of organic romaine 5 calories

1/2 organic tomato 15 calories

1 organic carrot 25 calories

1/2 avocado 145 calories

10 olives 50 calories

1/2 cup of previously grilled skinless chicken 125 calories

Total so far : 372 calories

Now that is a great amount of calories for a very satisfying giant dinner salad!

But wait we need some dressing…and this is where all hell breaks loose!

Here are some calorie count of popular commercial dressing:

All amounts are for 2 tablespoons which is plenty for this salad:

• blue cheese 150                       total salad: 522
• ranch 135                                                    507
• thousand island 120                                    492
• honey mustard 150                                      522
• italian dressing 95                                        467

So let’s be real there for a second…You are probably going to use more than 2 tablespoons slowing adding more and more calories to your healthy dinner.

And be aware that in this post, we are only talking about calories, not fat or sugar or all the crap that they put in commercial dressings!

So what to do?????

Well either you use only olive oil 180 HEALTHY calories per tbsp and vinegar 20 calories adding 200 healthy calories

Or you can make you own vinaigrette dressing with fresh ingredients without added sugars, corn syrup, added fats and so much more crap…

Happy healthy eating!

Ciao for now!
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Got 25 minutes?

Hi guys,

I get it, you are busy!

So just do this workout twice a week and start losing weight today (with a great nutrition plan of course!) so you are ready for the holidays.

Give everything you have while you are workout those 20 seconds…You should be cursing like a sailor praying that the 20 seconds ends quickly!

Have fun and say goodbye to your fat!

Have fun and stay in touch via facebook and twitter

Ciao for now!