Checking IN – Legs challenge

Ladies & Gents,

How goes the 90-60-30 legs challenge?

Are you beating your past days’ numbers? I know on my leg lift days, I was NOT! *cramping* But I have steadily been holding around 85-95 air squats, 26-28 1,2Lunges, and about 20-25 tuck jumps (*the land & spring, power building!!)

Don’t give up and don’t think you only have to do it ONCE! If you’re less concerned about how many, and focus on the WHY you can do this loop 3-5x and get a KILLER leg pump HIIT style! taking a minute rest between cycles.

Keep it up!

Meatless Monday

Hello Happy Healthy people (*and g’day to the rest of y’all too!)

Today, as it is an “overlap” between National Nutrition Month, and the every-week marker of “Meatless Monday”, I thought I would give you guys one of my fave Vegan/Veggie go-to meals, I got it from my sis, Alex (*see her blog here: http://imalittle.com) & I just tweaked it a bit for my taste & waist!

White Beans & Kale, with Chili Flakes
Sounds simple enough, but it’s creamy, filling, with just a hint, or a haymaker (depending on your tastebuds), of heat.  Not to mention it’s chock-full o’Vitamins, nutrients fibre and some protein and with delicious flavor.

What you Need:

  • Large Sautée Pan
  • 1/2 Large white onion
  • 1-2 cloves Garlic
  • 1/2 – 2TB red chilli flakes
  • 1 (full) TB Coconut Oil (~ if liquid/melted, or you would rather EVOO use 2 TB)
  • 1-3 TB additional Oil (*set aside)
  • 1 Can of White Beans – drained & rinsed (*you want to add your OWN salt)
  • 2-4 cups of Fresh Kale (*I used purple Kale in the, rough chopped (*think bite sized ribbons)
  • Salt & Pepper, to taste

Optional: Nutmeg, Thyme, PineNuts, Lemon Juice – all add different nuances to the dish, but aren’t “Needed”

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What you Need to DO:

  • Warm your oil over medium heat
  • Add Onion & when mostly softened, add garlic until both translucent (3-4mins)
  • Add in the rinsed Beans, and Salt, Pepper, Chili flakes, and drizzle in a little of the additional oil
  • As beans soften, stir and smush the beans, until they are to your desired consistency; adding in a little oil if you notice they’re drying up
    (~ I like it creamy, so it takes a little longer for me)
  • When the beans are to your desired softness, add in the Kale
    (~ start with 2cup, and add more if you like – 3cups is about a 60/40 beans/kale ratio)
  • IF using the optional dry ingredients, add them now
  • Season with additional salt, pepper & chili, and let it wilt down (5-7 mins)
  • IF adding lemon juice, squeeze over the kale & beans after plating.

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Swaps:

  • No Kale? – Try Spinach or Chards
  • No White Beans? – Try Garbonzo (*chickpeas)
  • No Coconut Oil? – Use EVOO!
  • Not into Heat? – Use Rosemary, and add Nutmeg & Thyme
  • Need some Crunch? – Add the pinenuts, or Walnuts, hazelnuts
  • Not into Meatless? – Add Tuna, like I do OR try lean Chicken, Turkey or Pork

It is SO easy, yet SO satisfying! For the days which AREN’T “Meatless”, when I take it off the heat, I will toss in a can of low sodium Tonna al Olio (*Tuna Steak, packed in pure EVOO, no added salt) and a squeeze of Lemon – Italian style!
*Cosi Buono!*

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Buon Apetito!

xo – Mia

ps – THIS dish, is ESPECIALLY Great for Women (*dudes, CHILL) See why HERE

Checking IN!

Hey yall!!

Are you excited!? We’ve passed the halfway hump of our LAST WEEK of the 6-week sit-up challenge, how is progress? Do you feel stronger? Are you seeing some changes?

Remember what I said – ABS ARE MADE IN THE KITCHEN – if you eat garbage, you won’t see any progress in muscle definition made as readily as if you cleaned up your eating habits.

That being said, if you’ve made it this far you’ve accomplished a LOT!
KEEP IT UP! We’re almost at the finish line – you can DO IT!

xo – Mia

ps: Are you participating in the 90,60,30 Legs Sculpting challenge?
Have you improved your scores? Don’t forget to record your numbers!

MARCH MADNESS!!

IT’s ALL ABOUT THE LEGS THIS MONTH!!

This challenge is SUPER SIMPLE – in theory!! It’s about YOU vs. YOU, Yesterday.

Set your base-lines TODAY (*yes it should have been Friday, but the post didn’t load, we’re moving FORWARD!)

  1. Put 90sec on the clock.
  2. Count how many Air Squats (*just body weight) you can do, in 90sec – Knees must bend to 90 degrees (*if you’re able) – and Record.squats
  3. Reset the Clock to 60sec.
  4. Count how many Lunges (*left leg & right leg = 1 rep) you can do, in 60sec – Front knee must bend to 90 degrees (*back knee does NOT have to touch the ground) – and Record.

1-2lunge

5. Reset the clock to 30sec
6. Count how many Tuck Jumps (*or for those with knee issues, Jumping Jacks) you can do, in 30sec – and Record.

tuck jump1

jumping jack

Thats 3 MINUTES of your time. No Big Deal, right? EVERYDAY, your objective is to beat your counts by ONE (*or more).

Are you GAME? LET’S GO!!

ABS CHALLENGE – week 6

HEY EVERYONE!!!

We’re in the final STRETCH! Last lap of the 6-week Sit-Up challenge!

How is it going? Did you find last week hard? I was surprised at how “different” 125 & 150 were!! The extra 25 on Monday & Tuesday were ROUGH, but as the week progressed, it became manageable, even though the abs were SORE!

On Monday & Tuesday, I HAD to tuck my feet for the back 50. For Thurs/Fri, was only the last 25, but MAN it was a CHALLENGE to not pause!

What’s your trick when you hit a plateau – a threshold, for pain, of sorts – how do you cope & over come? I break my reps down into mini-sets, no rest! For the 150, I tried to rock out the 100 & then nail 5x 10, trying to do each set of 10 faster than the last.

THE FINISH LINE IS IN SIGHT!

DON’T QUIT!

xo – Mia

AbsChallenge – Week 5

Don’t forget everyone!!

We started WEEK 5 YESTERDAY!

We are up to 150 sit-ups per day, this week!!

Hope you’re all still keeping them up!

Don’t QUIT!!

xo – M

Abs Challenge Update!

Hey Bodymorphers,

Just touching base wtih you all!! We are on Day 4 of Week 4!!
I know I missed the boat on Week 3 (*my Sit-ups were done, but I just was NOT WORKING while I was away in Trinidad & Tobagao, on vacay!) – Carival Life is BEAUTIFUL!! And a 6-pack built on clean eating and hard work, plus my daily sit-ups REALLY made wearing my impy-skimpy costume a little more manageable & less daunting!!

IG trinidad

Hope you are all doing well & keeping your reps up!
We’re now at 125 sit-ups per day on the #bodymorphology version of the 6-week Sit-up Challenge!
(*Those of you who were doing the “original” version would be at 85 reps per day.)

Whichever version you are following PLEASE DONT QUIT!!
You’re doing GREAT and you’ve only got 3days and 2weeks LEFT!!

YOU CAN DO IT!!