Our Mayan Adventure with AllTourNative Tours

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Jesse and I in the under ground cave, ready to swim in the Cenote.

Hi Everyone!

Jesse and I returned from Mexico yesterday. We had such an amazing experience I can’t wait to take another trip down there. One of the best parts of our trip was the excursion we took with Alltournative Tours. Click on their name to visit the website. If you are going to Cancun or the Riviera Maya you should do one of their tours.

We booked the Coba Mayan Encounter Adventure. Our tour guide was Danique, and our driver was Paco. They were both fabulous. They were knowledgeable and fun. Danique was able to seamlessly explain each activity in several different languages as our group consisted of individuals from the USA, Montreal, Belgium, and Germany.

The tour included rappelling into a cenote, riding zip lines through the jungle, swimming in a cenote, participating in a Mayan purification ceremony, and eating a lunch prepared by some of the Mayan people. We ended with a trip to Coba, and climbed Nohoch Mul, the tallest ruin in the Yucutan Penninsula, and one of the few that remain open to the public.

Zip Line over the Jungle.

If you love staying active, and exploring on your vacation this would be the perfect trip for you. I am going to share the different aspects of our tour experience.

Entering the Cave to swim in the Cenote.

Cave to the Cenote

Jesse and I both agreed that the best part of our trip was entering and swimming in a Cenote. This was an amazing experience, and on a future trip we would like to explore more cenotes. The photo above was the cave entrance into the cenote. The entrance was very narrow, but as you can see in the photo it opened up to a staircase.

Jesse heading into the cave

The water of the cenote was gorgeous and clear. We kayaked and hiked through the jungle to get to the cenote, and the water was refreshingly cool. We showered before entering the cave, to prevent contamination of the water with sunscreen and insect repellent.

Jesse did a flip into the crystal waters of the Cenote.

I danced into the Cenote.

In the Cenote. The water was amazing and clear.

Jesse underwater swimming in the Cenote.

I definitely recommend bringing an underwater camera on your trip. You can see how amazing the water was. The water was deep, but you could clearly see down to the very bottom.

Prior to entering the cenote we participated in a Mayan Purification Ritual. The ceremony was beautiful, and hearing the Mayan language was an experience in it’s self. Danique was able to explain the ritual, and some of the beliefs of the Mayan culture. After swimming in the cave we returned to the Mayan Village and ate a delicious feast prepared by the Mayan people. The food included: vegetable soup, black beans, rice, spaghetti, empanadas, chicken, tortillas, hibiscus tea, and a yummy juice. I was so busy eating the delicious food that I forgot to take pictures!

Kayaking through the jungle to get to the Cenote. Later we ziplined over this area.

Another highlight of our tour was rappelling down into the Cenote of Life. Some of the members of our tour group were very nervous, but everyone conquered their fears, and lowered themselves down into the cenote.

Rappelling down into the Cenote of Life.

Jesse Rappelled like a Pro.

We also zip lined over the jungle. Flying through the air, in such a beautiful location was a lot of fun. Plus, it was a stepping stone to convincing Jesse to go sky diving with me. 😉

Ready to ride the Zip Line.

After lunch we took a short drive from the Mayan Village to the ruins of Coba. Coba is an experience in it’s self and I could have easily spent an entire day there exploring the ruins. I am going to make a separate post about the Coba portion of our trip.

Overall, this was an amazing experience of a lifetime. If you go to Mexico please take the time to visit some of the Cenotes. You will not regret it! Alltournative was great, and I loved that they have partnered with the Mayan people. This partnership helps preserve the Mayan culture, and allows people an opportunity to work while remaining a part of the culture they grew up in. The Mayan people clearly take pride in their culture, and seemed happy to share it with us. Together they are embracing a sustainable approach to eco-tourism. Too often as expansion occurs native people, and cultures are lost to “progress and development.”
It was wonderful to be able to experience parts of the Mayan culture, while supporting it’s people. Jesse and I both agree that this was a 5 Star experience. I would love to take another of their tours in the future.

Don’t forget, creating a healthy lifestyle means staying active, and pursing things that make you happy. So go out and try something new and exciting. It can be something in your own area, but try to expand your experience of the world around you. We live in an amazing world. 🙂

Melissa

Hotel Room Workout in the Riviera Maya

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Hi Everyone!

I am back from Mexico. It feels weird to be wearing jeans instead of a bikini! I miss Mexico already, and I haven’t even been back for 24 hours.

I will be posting more about our trip, but here is one of the workouts I did while we were there. I did this one in our room at the Iberostar Paraiso Del Mar. I am a firm believer that you should be able to workout anywhere, whether you have a lot of equipment or not. I am sure you guys knew that already, but it was fun to workout in some new locations.

There are more videos to come!

Enjoy the workout,

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Low Jump Squat
2. Shoulder Tap Plank
3. Double Kick Back (right)
4. Double Kick Back (left)
5. Side Plank Twist and Lift (right)
6. Side Plank Twist and Lift (left)
7. Goddess Side Crunch
8. Frogger
9. Leg Lift
10. Russian Kick (50 reps)
11. Butt Lift

A Week of Workouts

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Hi Everyone!

Jesse and I are finally going on our long awaited honeymoon! I will be filming workouts while I am down there, so expect some tropical videos. 🙂

I am not sure what to expect from the internet connection at the resort we are staying at, so I have created a full week of workouts. If I can update while I am down there I will, but just in case I can’t I wanted to make sure there was an update for everyone who follows my blog.

If the internet connection works I will post videos throughout the week, but if not you can do these workouts (or pick and choose your own).

Have a great week!
Melissa

PS This is an intense week of workouts. As always, listen to your body, take breaks and rest as needed. Don’t forget it’s Yoga Month so check out: yogamonth.com to see about getting a free week of classes at a studio near you.

Sunday:
Improve Your Rear View

Monday:
Tabata Interval Workout: Burn Baby Burn
or
Yoga Fusion Fat Burn

Tuesday:
Cardio: 15 Minute High Intensity
and
10 Minute: Abs in a Hurry

Wednesday:
Standing Yoga Flow for Butt, Thighs, Legs, and Back
or
Flab Free Arms and Abs

Thursday:
4 Round Boot Camp

Friday:
Enjoy an active rest day!

Saturday:
Ultimate Body Weight Workout

Power Interval Workout with Treadmill

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Hi Everyone,

This was my workout last night. It’s a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout!

If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below.

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout.

Enjoy!

Melissa

Beginner: 5-10 Minutes of cardio, 10 reps
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps

Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted.

Part 2:

1. Chair/Side Squat

2. Up/Down Dog (Dive Bomber)

3. Reach Through Situp

4. Lunge with Kickback (right)

5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4:

1. Hip Press (right)

2. Hip Press (left)

3. Bicycle

4. Sumo Pushup

5. Ab Twist

Core Construction:Tone Your Tummy

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Hi Everyone,

Tonight’s workout is focused on increasing core strength. That means all of the abdominal muscles, and the muscles of the back.

Keeping your core strong helps support your posture, and gives you a strong base of support for everything you do. Plus, who doesn’t like having nice abs?

Earlier today I did an interval workout on the treadmill. I alternated walking, running, sprinting, and inclines. The entire treadmill workout took me 30 minutes, and I completed 3.63 miles in that time.

I hope that you all have a great night!

Melissa

PS I also posted a recipe for a Low Calorie Pumpkin Latte with Chocolate Whipped Cream so check that out! It’s delicious. 🙂

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

1. Mountain Climbers
2. Twisting Sumo Squat
3. Side Plank Leg Lift (right)
4. Side Plank Leg Lift (left)
5. Mountain Jumper
6. Flutter Abs
7. Stability Ball Backbend Situp
8. Table Pose Kick
9. Twisting Starfish Situp
10. Three Part Abs

If you want to add some high intensity cardio try this: 15 Minute HIIT Cardio or pick another cardio workout from the Cardio Tab

Low-Cal Iced Pumpkin Coffee Latte Recipe with Chocolate Whipped Cream

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Hi Everyone,

Today I made a delicious low-cal version of an iced pumpkin latte. It’s easy, delicious, and only has 51 calories. Yes, that does include the chocolate whipped cream I topped it off with. Of course, you can take off the whipped cream and it will still be delicious, but I was feeling indulgent today.

Just to give you a comparison, a Starbucks Pumpkin Spice Latte has 380 calories and 49 grams of sugar in a Grande.

This drink passed the taste test of Jesse and his brother, Josh. I loved it!

Let me know what you think!

Melissa

Ingredients: (this made 3 large cups)

-2 Cups Strongly Brewed Coffee (I refrigerated it before I used it)

-1-1 1/2 cups Unsweetened Almond Milk Coconut Milk Blend

(I used Blue Diamond Brand, I am sure it would be delicious with either Almond or Coconut Milk if you don’t have the blend). You can vary the amount of milk based on how creamy you like your coffee. I used 1 1/2 cups.

-1 teaspoon Vanilla Extract

-Dash of Pumpkin Spice

-2 heaping Tablespoons canned pumpkin (not pumpkin pie mix)

-Two Packets Stevia in the Raw

-Ice (I used about 8-9 cubes, use more, or pre-freeze coffee if you prefer an icy texture)

-Whipped Cream (Optional-Jesse chose the chocolate redi whip, and it was delicious)

Directions:

Put all of the ingredients, except the whipped cream in a blender. Blend on high until thoroughly mixed. Pour into a coffee cup, top with whipped cream. If you use regular whipped cream you can top it with a sprinkle of cinnamon.

Note: I put the ice in the blender, if you prefer you can put ice in each cup and pour the mixture over the ice.

This was a nice treat, without having a ridiculous number of calories.

Enjoy!

Melissa

Lean, Strong Tight: Full Body Home Workout (Real Time)

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Hi Everyone,

Today’s workout was great! It definitely challenged me. I filmed my final round today, instead of the first round. I went through the workout a total of three times.

I love the quote in the picture above. “It never get’s easier, you just get better.” It’s part of the reason that you want to keep challenging yourself. Only through challenging your body, and determination do those things grow stronger. You will be better equipped to handle whatever life throws your way. Working out doesn’t just give you physical strength, it increases your mental endurance, and your mind’s awareness of what you can handle.

I hope you guys enjoy today’s workout. 🙂

Melissa

Beginner: 10 reps, 50 Mountain Climbers and Russian Kicks
Intermediate: 15 reps, 75 Mountain Climbers and Russian Kicks
Advanced: 20 reps, 100 Mountain Climbers and Russian Kicks

Repeat 1-3X

1. Mountain Climbers
2. Right Toe Reach
3. Left Toe Reach
4. Crescent Knee Plank (right)
5. Crescent Knee Plank (left)
6. Squat Lift
7. Russian Kicks
8. Full Leg Series (right)
9. Full Leg Series (left)
10. Cheek to Cheek Plank
11. Butt Lift
12. Jump Kick (right)
13. Jump Kick (left)

Fat Burn Body Toning: Shape and Sculpt Real Time Video

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Hi Everyone!

I have another fun workout for you! This workout took me just over 20 minutes to go through one time. It incorporates cardio blasts throughout to keep your metabolism revving, and fat burning at a high rate. I threw in a couple of new moves, that I will definitely be doing again.

I also did a 5 mile run with Jesse this morning, so I got in some extra cardio. We ran at a comfortable talking pace.

Tomorrow I will be sharing an update from Marie. She has remained on a bender to improve her fitness, life and health. If you’re on a bender tweet me BenderFitness with the hashtag #onabender and let me know. 🙂

I hope you guys enjoy the workout!
Melissa

Beginner: 10 reps, 30 seconds High Knees
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-2X

1. High Knees
2. Hip Press (right)
3. Hip Press (left)
4. High Knees
5. Temple Tap Abs
6. Heel Tap Abs
7. High Knees
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. High Knees
11. Plank Step (right)
12. Plank Step (left)
13. High Knees
14. Triangle Hip Lift
15. Sideways Boat
15. High Knees

Color Me Rad 5K

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Before and After Color Me Rad 5K

Hey Everyone!

Can you guess what my sister’s did this weekend? They ran their first 5K! Of course it wasn’t just any 5K, they did the “Color Me Rad” 5K. They chose a race where they were bombarded by color, and had a great time!

I am so proud of my sister’s for doing their first race that I just had to share it with everyone! For Kristen’s next race she is going to be chased by Zombies! So if you need a little bit of extra motivation to head out for a run, maybe a fun race like this is for you!

A quick google search for fun races gave me a whole list of 5K’s I had never heard of before! Unusual Races is worth checking out. There are races you can run in your underwear, and even one where man races horse (unbelievably humans have actually won a few times!) Of course Tough Mudder’s and Warrior Dashes have been gaining in popularity as well.

Have you done any interesting races? Do you have pictures? I think it’s about time I checked out one of these fun runs.

Again, congratulations to my sisters! I’m so proud of them! I love seeing my family fit and healthy. There is no greater thing you can do for the people who love you than take care of yourself.

Enjoy!

Melissa

Kristen After the Race

Jessica After the Race

Extreme Sweat Full Body Home Workout

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Hi Everyone,

Today’s workout is a tough one! I was super sweaty, and definitely felt like I worked my entire body. I went through the entire workout twice. I used my stability ball, and a kettle bell, but the workout can also be done with body weight only.

Body Weight Modifications:
-Ball Pass: can be done with no ball, just be sure to count the reps the same way you would with a ball.
-Chest Lift: can be done lying on the floor on your stomach with your toes pressing into the ground. Just your upper body, and squeeze your glutes, while keeping your hip bones in contact with the ground.
-Ball Pull with Straight Legs: you can substitute Donkey Kicks or Frog Jumps for this exercise. I meant to demonstrate this in the video, but I got caught up and forgot. (sorry!)
-Butt Lift and Tap: Lay on the floor on your stomach, hips touching the ground. You can rest your forehead on your arms. Lift your legs and feet so that your knees are off the ground and tap. You can do reps by lowering and lifting your legs, or do this as a timed exercise instead.
-Split Squat: This can be done without weights, as a body weight exercise.

Enjoy the workout!
Melissa

Beginner: 10 reps, 30 seconds
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

Repeat 1-2X. I went through twice, the second time with no modifications. The first time through I started losing form on the decline pushups so I complete the last five without the decline. Remember, form is always number one! See my note above for modifications if you don’t have a stability ball.

1. High Knees (timed)
2. Ball Pass
3. Chest Lift
4. Ball Pull with Straight Legs
5. Butt Lift and Tap
6. Squat Jump
7. Side Plank Pushups
8. Tick Tock Abs
9. Mountain Climber (timed)
10. Split Squat (right)
11. Split Squat (left)
12. Decline Pushups

Metabolism Wake Up Call

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Hi Everyone,

I’m back! I apologize for not being able to film my workouts the past few days. I am helping my mom move, and have been super busy. While my mom was working today I filmed this workout, and then Jesse and I went for a 5 mile run. We are planning on going through this workout one more time together this evening.

Today’s workout is a great metabolism booster. It’s a full body workout, that will help you strengthen and tone your entire body, while incorporating some cardio into the workout. You should be sweaty by the end of this one!

I hope you guys enjoy the workout,
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds

1. High Knees (timed)
2. Single Leg Hip Extension (right)
3. Single Leg Hip Extension (left)
4. Lunge Jump
5. Single Leg Arm Reach (right)
6. Single Leg Arm Reach (left)
7. Mountain Climber (timed)
8. Plie (first position)
9. Frog Pushup
10. Leg Lift Hip Twist
11. Side Plank Drop (right)
12. Side Plank Drop (left)

Shape Your Butt, Tone Your Abs Workout

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Hi Everyone,

My video from yesterday finally uploaded! I don’t know exactly what happened, but I had to upload it to youtube twice before it would work! Everything is good now though. I guess that means there will be two videos today. 🙂

In addition to this workout I also ran for 30 minutes, and walked for 30 minutes on my treadmill. Jesse did a long run yesterday so I had plenty of time on my hands.

I like the quote on the picture above. “Some people dream of success, while others wake up and work hard at it.” Don’t just dream. Make your dreams a reality. Your actions (or in-actions) help sculpt your world. Don’t let life just happen to you. Go out and make the changes that will get you where you want. Take it one step at a time, and before you know it your goals will be within your reach.

Thanks to Beef from www.askbeef.com for creating that poster for me. He is actually a great example of going out and making the changes required to get you where you want to be. Check out his transformation story.

I hope you enjoy this workout. There will be a new one later today!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Tabletop Dips
2. Full Squat
3. Heel Beats
4. Superman
5. Single Leg Extended Butt Drop (right)
6. Single Leg Extended Butt Drop (left)
7. Boat Tap
8. Leg Lift/Hip Lift
9. Double Love Handle Killers (right)
10. Double Love Handle Killers (left)

Want to add some cardio? Try this: Bombshell Fat Burn 10 Minute Cardio Burst

5 Moves for Full Body Fitness

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Hi Everyone,

Today’s workout only has 5 moves, but don’t let that fool you into thinking it’s easy! It is still a tough full body workout.

I only went through this circuit of exercises one time yesterday, but as soon as I was done I went outside for a 7 mile run.

This workout can be done on it’s own if you repeat the round, or in addition to some cardio. Take your pic of cardio workouts here.

Hope you have a great day!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Twist
2. Surfer Burpee
3. Rock the Boat
4. Shoulder Tap Pushups
5. Crab Reach

15 Minute High Intensity Home Cardio Workout Real Time

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Hi Everyone!

I’m back, and I’m feeling much better today! I didn’t feel like yesterday’s illness slowed me down too much, but it may have a little bit. I actually felt pretty darn good when the workout was over.

Soon I will do a 20 minute HIIT workout video. Many studies have suggested that 20 minute HIIT workouts result in optimal fat burn. I would recommend doing a nice 5 minute warm up before doing this workout (maybe jump roping!) Also, be sure to cool down. You will be working at a high level so you don’t want to shock your body by just stopping. You can walk or march in place as your heart rate lowers.

I hope you guys enjoy the workout!

Melissa

All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout.

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

Low Impact Tummy Tightener

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Hi Everyone,

I was super sick yesterday (yuck!) so Jesse taught the workout for me. He did a great job, and explained all of the exercises very well.

A little bit about Jesse, he has his Master’s Degree in Occupational Therapy. He is a very talented runner (I posted about his being accepted to our undergraduate school’s Hall of Fame for running). If you have any running questions for Jesse he is more than happy to answer them.

I am so happy to be feeling better again today! I hate being sick, but I am so glad that I listened to my body and got the rest that I needed so I could recover quickly.

I hope you guys have a great day, and enjoy the workout. There will be a new one with me today as well. 🙂

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Twister Abs
2. Tricep Leg Lift
3. Triangle Pushup
4. Bicycle
5. Quadruped Heel Press (right)
6. Quadruped Heel Press (left)
7. Hydrant (right)
8. Hydrant (left)
9. Side Plank Series (right)
10. Side Plank Series (left)
11. Delt Rotation

Body Sculpt Workout: Bender Fitness

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Hi Everyone,

I had a really great workout planned for today. My sister, Jessica, was going to join me. Unfortunately I woke up really sick this morning. I thought that I was going to be able to do the workout anyway, but I was just too sick.

Jessica even did her nails with my website on them today! Check that out: MaJessTic Nails

So I am listening to my body, and letting it fight off this illness. I am feeling much better than I did this morning, so hopefully I will be back with a new workout tomorrow.

In the mean time, this is a fun (and tough) full body workout. Try it out! If you’ve done this one before, try to improve your reps. 🙂

The photo above is from my photo shoot with Jeff Zoet. Check out his work. He does a great job, and was a pleasure to work with.

Have a good day,
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Equipment I use: Jump Rope (but you can substitute high knees)

1. Jump Rope (timed)
2. Surfer Burpee
3. Plie Heel Pulse (timed)
4. Round Kick (right)
5. Round Kick (left)
6. Jump Rope (timed)
7. Frog Jump
8. Chair Pulse (timed)
9. Squat Crunch (right)
10. Squat Crunch (left)
11. Jump Rope (timed)
12. Oblique Reach (left)
13. Oblique Reach (right)
14. Jump Ups or Jump Squat
15. Supergirl Pushups

Monday Night Delight Workout Real Time

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Hi Everyone,

This was my Monday Night Workout. The real time workouts take a long time to upload, so it didn’t finish until after I was in bed.

Yesterday was a busy day for me. I posted about Finding Motivation When You Want to Quit and I shared a delicious new recipe Eggplant and Zucchini Rollups so check those out. I have a bunch more of the zucchini and eggplant left over so I may actually have it with some eggs for breakfast today. The recipe was inspired by one I saw posted by The Cook Book on their facebook page.

I think you guys will really like this workout. I did a long run yesterday (8 miles) so I only went through it one time. This would be a good workout to do with one of my high intensity cardio routines, or some jump roping. Also, you can repeat it 2-3 times for maximum results.

Okay everyone, have a great day!

Melissa

PS The alternating runners lunge is tough! If it’s too difficult you can modify it a couple of ways. Come to standing in between each lunge, or tap the floor without bringing your hands up into chair pose.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Stability Ball Pull Abs
4. Stability Ball Pull Butt
5. Rotating Plank
6. Seated Twist
7. Side Lift Lunge (right)
8. Side Lift Lunge (left)
9. Weighted Bridge
10. Alternating Runners Lunge

To Quit, or not to Quit…

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To Quit: to abandon, give up, relinquish, forsake, desert.

Quitting isn’t always a bad thing. Gasp! Can you believe I just said that? There are times in life when you need to quit something. It can be a bad habit, a negative relationship, or even negative thought patterns. Sometimes quitting can make your life better.

However, if you are quitting something that brings about positive changes in your life you need to stop for a minute and think about why.

Take a moment and reflect on why you started in the first place. Do you want to be healthier and happier? Do you want to relinquish a bad habit? Or are you about to forsake one of your dreams?

Taking the time for self reflection can work wonders on your motivation. Today can be the day that you take a deep breath and decide to quit the things that are hurting you. It can be the day that you take another step toward making your dreams come true.

Your health and happiness is worth working hard for. Why did you start, and will quitting make your life better? Ask yourself this question when things get rough.

Special thanks to Beef for his help creating the image above. Check out his site: Ask Beef and Jeff Zoet for taking such great photos. You can find his work at: Jeff Zoet Photography

Have a good night,

Melissa

Eggplant and Zucchini Roll Ups

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Hi Everyone,

I tried a new recipe today. This was inspired by the recipe I posted on facebook but as usual I switched things up a bit. The result was delicious. I served these with some lemon baked salmon. Plus I have plenty left over, and they are delicious hot or cold.

I hope you enjoy the recipe. 🙂

Melissa

Ingredients:

1 Eggplant

1 Zucchini

Fresh Baby Spinach

Roasted Red Pepper Tapenade

Feta (I used tomato basil feta)

Salt and Pepper

Olive Oil Cooking Spray

1. Pre-heat Oven to 350 Degrees.

2. Slice Eggplant and Zucchini lengthwise into strips.

3. Spray a cookie sheet with olive oil cooking spray. (I placed tinfoil on the cookie sheet first).

4. Place the vegetable strips on the sprayed cookie sheet. Lightly spray the tops of the vegetables with cooking spray.

5. Lightly season with salt and pepper. (I used freshly ground sea salt, and freshly ground pepper).

6. Bake 15 Minutes.

7. Carefully remove from cookie sheet. You can do this one at a time, or place on another tray to roll multiple slices at once.

8. Place desired amount of fresh spinach on each slice of zucchini or eggplant.

9. Spoon desired amount of roasted red pepper tapenade over spinach.

10. Lightly sprinkle with feta cheese. You can serve as is, or continue to the next step.

11. Roll each veggie slice, so that the spinach, tapenade, and feta are closed inside.

12. Secure with a toothpick.

You can serve this hot, or place it in the refrigerator to be served chilled. Enjoy!

Sunday Night Meltdown

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Plank Position: Hold Core Tight to Support Back

Knee to Elbow Plank

Hi Everyone,

Tonight’s video is finally uploaded! As soon as I am done typing this, I am going straight to bed. 🙂 It took a while tonight!

This was a quick full body workout. For a more intense workout, increase the number of times you go through the whole round of exercises. This workout combines some body shaping, with cardio aspects. It was a nice challenge.

The Rolling Pushup’s were really tough. If you are starting to lose form either take a quick break, or omit the extra pushup. You can raise and lower yourself to the ground with a slow and controlled movement. Be sure to focus on form. You can see from the top picture above that your core should be pulled in tight to support your back. Your body should form a straight line with no drop in your hips. Your butt should not stick up in the air. This is the key for getting the best results from all plank positions.

I hope you enjoy the workout! Have a great night!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank Knee Drop
2. Lunge Pulse Jump
3. Russian
4. Rolling Pushup
5. 1 Leg Hop (right)
6. 1 Leg Hop (left)
7. Step Up (right)
8. Step Up (left)
9. Knee to Elbow Plank (right)
10. Knee to Elbow Plank (left)
11. High Knees