The 1000 Challenge

Here is the 1000 Challenge I made up....Who is in for it??

1000 Challenge!

• 100 jump ropes
• 50 body squats
• 25 push ups
• 50 jump squats
• 50 full sit ups
• 100 jump ropes
• 50 ski lunges
• 25 push ups
• 50 body squats
• 50 forearm to standing planks
• 100 jump ropes
• 50 burpees
• 50 full sit ups
• 50 jump squats
• 100 jump ropes
• 25- R side bends
• 25- L side bends
• 50 body squats

ENJOY! Commets PLEASE! haha!
~Jessica~

Crazy for Pumpkin!

Kravers!

I already posted the Pumpkin Protein Shake...well thank Rachel for this one too!!!!

Sara’s Pumpkin Protein PancakeServes 1.
¼ cup oats
¼ cup pumpkin puree
1 scoop protein powder (I used Lean Dessert Cinnamon Roll but Vanilla would work well too)
1 egg white
¼ tsp cinnamon
1/8 tsp nutmeg
2-4 tbsp water
Mix first 6 ingredients in bowl.  Add water 1 tbsp at a time so batter becomes mixed, but not too running. Spray and heat pan on medium to high heat.  Pour in batter.  Flip pancake when small bubbles start to appear or when bottom of pancake is nice and golden brown. Cook other side until golden brown as well. Splash a little sugar-free syrup and enjoy!

AND

Pumpkin Muffins!
Servings: 12

Here's what you need...

• 1/2 cup coconut flour (find at natural foods store)
• 2 teaspoons ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup canned pureed pumpkin
• 6 eggs, beaten
• 3 Tablespoon coconut oil, melted
• 1/3 cup honey
• 1 teaspoon vanilla extract
• 12 pecans for topping

1. Preheat oven to 400 degrees F. Oil muffin pans.
2. In a medium bowl, combine the coconut flour, spices, baking soda and salt.
3. In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
4. Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
5. Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
6. Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

NEW (aka VIRGINS) Kravers

Here is all you need to know about being a KRAVER!

I have been VERY successful with KRAVE because of the gym community it has provided! YOU will help by spreading the word, bringing a friend!! KRAVE stands for: Knowledge, Results, Appreciation, Victory, Energy! With KRAVE and being a part of it, that is what you will get! So many people have started various programs and have failed because of lack of accountability and lack of knowledge! You do not have to worry about that. YOU are now a part of a great group of people; men and women young and old! It's all about YOUR potential and what YOU can do! With KRAVE, you get the following:

• A WORKOUT of the WEEK along with VARIOUS cardio routines! Start with what you can but make sure it's challenging, and then increase as you go!
• YOU will receive WEEKLY emails on tips, stories, kudos to other clients, various workout challenges, news articles! It's endless!!!
• I have attached an excellent grocery list! Your diet, NEVER "a diet" is what you feed your body and how you FUEL yourself. YOU only get one body, treat it right! So, your diet is 80% of where your results will come from. I am a strong believer in 5 meals per day- breakfast, snack, lunch, snack, dinner! I have also attached some various meal plans to go off of to see what works for you!
• JESSICASKRAVERS Blog: please sign up so you can get the Workout of the Week to do on your own or with a buddy! Also, I include great recipes and protein shakes and TIPS! Read up on it! You'll love it!
• http://jessicaskravers.blogspot.com/       click on that, save as a favorite!
• LIFT! TO get the tone look and get rid of the fat, you HAVE to lift! Men have 10x the testosterone woman have you can NEVER bulk! DO NOT fear the weights! Read more on my blog about that!

PLEASE ask any questions you MAY have! Knowledge is KEY to success! You will come to know, that I am 120% committed to helping others achieve their fitness goals because there is NO price tag on helping people find PURE happiness and confidence in themselves!!!!! Now that you are a part of our Personal Training Team with LA Fitness, you will be able to use your training sessions for one-on-one training and/or KRAVE! KRAVE will be a full hour long.

KRAVE is every Tuesday and Thursday from 6pm to 7pm! Come to one a week or two… The main point, is I want you LIFTING and strength training because MUSCLE gets rid of the FAT!! I’m SOOOO happy that you took this step for YOU and are putting YOURSELF first!!!!

"IF it was easy, everyone would do it. Keep your head high and keep going. Your mind always gives up before the body."

GROCERY LIST
Protein
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no processed deli or sandwich meats)

Fibrous Carbs
Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Soybeans

Black beans

Garbonzo beans

Pinto beans

Complex Carbs
Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread

Fruit
bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
raspberries, lemons or limes

Healthy Fats
Natural Style Peanut Butter or Almond Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacodo

Dairy
Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Soy Milk (light options) vanilla and chocolate

Yogurt: “Chobani” GREEK yogurt

MISC

Sunbird Seasoning Packets (found in Asian aisle)

Sea Salt

Mustard
Garlic
Iced tea
Mushrooms
Herbal/Black/Green tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Lemon

SUPPLEMENTS

Multivitamin

Fish Oil

Whey Protein Powder

Iso Pure

Muscle Milk Light

MEAL PLANNING

Meal Plans

-Focus on eating 5 meals a day, force your metabolism to work EVEN if you’re NOT hungry! Always eat breakfast!

-Water and Vegetables are UNLIMITED; include them in all meals if possible!

-Ingredients: ONLY whole wheat, throw out any items you have with enriched, high fructose corn syrup, sugar as the first 8 ingredients!

“IF it doesn’t have a Mother or did not grow from the ground, DO NOT eat it!”

Every bit that you put in your body, COUNTS! Fuel your system! You only get ONE body! J

Meal #1	Fat	Protein	Carb
Breakfast (Chose one selection from each box ) **You can make these into omelet options!**	Peanut Butter (2 tbsp) Almonds (20 pieces) Reduced Fat Cheese (1/4 cup)	Turkey (3-4 slices) Turkey bacon (2 links) Turkey sausage (2 links) Egg Beaters (1 cup) 3 egg whites, 1 egg Protein Powder (1 scoop)	Whole wheat bread (2 pieces) Whole wheat wrap (1 large) Oatmeal (1/2 cup) Berries/Fruit (1 cup)

Snack:  (Pick one snack)

-Peanut butter (2 tbsp) on an apple -Cottage Cheese (1/2 cup) with almonds (12 pieces -Protein shake (1 scoop) w/ flax seed and fruit (1/2 cup) -Peanut butter (2 tbsp) toast

-Protein bar (1 bar either power crunch, muscle milk light, or pure protein) -Dannon yogurt with flaxseed, protein and granola

Meal #2	Fat	Protein	Carb
Lunch (Chose one selection from each box ) **You can make these into salads**	Almonds (20 pieces) Walnuts  (12 pieces) Reduced fat cheese (1 slice)	Turkey (3-4 slices) Ground turkey (size of fist) Lean beef  (size of fist) Tilapia (size of fist) Orange Ruffy (size of fist) Halibut  (size of fist) Chicken (size of fist) Pork chops (size of fist) Steak (occasionally) (size of fist) Tuna (1 can) Egg Whites (3-4 eggs)	Whole wheat bread (2 pieces) Whole wheat wrap (1 large) Whole Wheat noodles w/ tomato sauce (1/2 cup) Brown Rice (1/2 cup) Berries/Fruit (1 cup) Green Beans Black Beans Soy Beans

Snack:  (Pick one snack)

-Peanut butter (2 tbsp) on an apple -Cottage Cheese (1/2 cup) with almonds (12 pieces -Protein shake (1 scoop) w/ flax seed and fruit (1/2 cup) -Peanut butter (2 tbsp) toast

-Protein bar (1 bar either power crunch, muscle milk light, or pure protein) -Dannon yogurt with flaxseed, protein and granola

Meal #3	Fat	Protein	Carb
Dinner (Chose one selection from each box ) **You can make these into salads**	Almonds (20 pieces) Walnuts  (12 pieces)	Turkey (3-4 slices) Ground turkey (size of fist) Lean beef  (size of fist) Tilapia (size of fist) Orange Ruffy (size of fist) Halibut  (size of fist) Chicken (size of fist) Pork chops (size of fist) Steak (occasionally) (size of fist) Tuna (1 can) Egg Whites (3-4 eggs)	Green Beans Black Beans Soy Beans Corn Great Veggies to use for dinner: Asparagus Squash Zucchini Peppers Red Onion

Optional meals if you’re still hungry: -Egg beaters and turkey bacon -Omelet (peppers, turkey or turkey bacon, fat free cheese, onions) (3 egg whites, 1 egg) -Protein shake (1 scoop, ice, water)    * chocolate protein (1 scoop) with peanut butter (1 tbsp), ice, and water J    * strawberry protein (1 scoop) with sugar free strawberry jelly (1 tbsp for flavor), ice, and water    * vanilla protein (1 scoop) with peanut butter (1 tbsp) or with skim milk (1/2 cup) , ice, and water

Sauces/Spices: Molly McButter Spike Seasonings Wee Willies Seasoning (Sweet Formula rocks for fish!!) Red Meat sauces	Supplements: Daily vitamin (take at night) Fish oil (2-3 pills per day in morning)	Drinks: -skim milk -water -ice tea -coffee (limit to 1-3 cups a day) -NO POP or sugared down drinks! -alcohol on occassion
Protein Bars: “Power Crunch” or “Muscle Milk Light” or “Pure Protein” or “Premiere” or “Carb Conscious”…nothing with more then 9 grams of sugar or 30 carbs Ideas for meals to make in bulk to make things easier! *Tuna/Egg salad (make together or individual as well!) -10 boiled eggs (use about 1-3 of the boiled yolk) -6 cans of tuna or canned chicken -Light done right ranch or Omega 3 light mayo -Opt. pickle relish -mix all together and store in fridge *Chicken/Steak -cut into square pieces (size of a quarter) -season with molly mcbutter and spike -2 tbsp of canola oil over meat (spread out) -lay on a cookie sheet and cook at 375 for 20-30 mins pending on how well done you like your steak, chicken should be good at this time! -pair the meat with any veggie, wrap, or rice Meals for Dinner (lower carb, if you want to add carb for family use rice or wraps) *Taco Salad -Spinach leaves -lean beef, turkey burger, chicken, or steak -light sour cream -salsa -black beans -peppers and onions -light done right ranch -fat free cheese *cook meat and add all together!

**Take ONE cheat day a week, ONE! Devote dedication to 6/7 days a week and reward yourself one day! J

**Helpful Website: Google “DPS Nutrition” for all protein powders and bars (order in bulk!)

**Store items in your car, at work, or wherever you need for when you’re “on the go”

**Log what you eat and when!

~Jessica~
 

Get Ahead of the Holiday- LBS!

KRAVERS!

The average person gains 7lbs between Thanksgiving and Xmas! That is DISGUSTING! Here are some tips that WILL help you overcome this, but remember only YOU can control the outcome. For people that "feel bad to say NO" to someone at a holiday party, then you can THANK THEM for having to do extra cardio, telling them pants don't fit....I don't think they would then feel bad! Set boundaries and be honest with yourself!

1. Say NO to all candy at work! (better not be at the house because YOU control this!) Ask people to respect your decision and invite them to KRAVE!
2. Get a NON-DRAINING workout buddy! We have all worked out with someone before where one person plays trainer an the other follows and SUCKS the life out of you! End this! Push forward with a great workout buddy, with the same goals and ambitions!
3. Don't forget to put you first! Often times we let the holidays, other commitments, work, shopping for presents, etc. get YOUR time in first!!!!! Make a calendar and mark every day IF you worked out and what you did...seeing what you did will keep you focused!
4. WRITE out your GOALS! Ask yourself if you still have the same goals as 4 months ago? If you do, time to change people! INSANITY: doing the same thing over and over and expecting something new! Come on! Hold yourself accountable and be the change you want to see!!!!
5. PROTEIN: Get 25g per meal people!.08g of protein PER pound of body weight
6. Before your holiday parties, eat aVERY healthy fiber/protein rich meal; it will make you NOT eat any of the crap because you will be too full!

Pumpkin Protein Shake

• Ice
• 1/2c of canned pumpkin
• 1 scoop of  vanilla protein powder
• dash of cinnamon
• 1- vanilla chobani yogurt

Blend together and ENJOY after a hard workout! You can blend this and put it in the fridge at your work and have it for lunch! Be creative and THINK AHEAD!

WORKOUT of the WEEK: Total Body
Grab a buddy and perform each 3 set 3 times, 40 seconds at each station...

1) Leg Press, 2-arm KB Swings, OBGYN planks... :)
2) Leg Extension, DB Military Press, Donkey Bends
3) Leg Curl, DB Bicep Curls,Side Plank Bends (20 sec per side)
4) Incline Chest Press, KB squat + press, butterfly kicks
5) High Row, KB Swings (one arm, switch at top), Lunch Boxes
6) Overhead Press, Reverse grip tricep kickbacks, Heals to Heaven

Stair Master: Fat Burner, Level 10- NO hands!!! Try that Ashley! ha!

~Jessica~

Balance in Life!

Hey Kravers!
As I have literally sat on my butt ALL weekend watching college football and NFL (it has TOTALLY ROCKED!) I realized something; balance. If you keep balance in your life, you will be a LOT happier! We, I am guilty, put all of our energy and worry into others and forget about ourselves and other loved ones. Make sure you have balance with life, work, hobbies, lovers, relationships, etc! The Love of my life sent me this and I wanted to share it...

Balance is an important thing to have in my life.
I need to have a balance between work (any difficult task) and play. I need to know when it's time to stop working and enjoy myself, or when it's time to stop having fun and get down to business.

As I learn balance, I may want to make a schedule for myself to see how I spend my time. Helpful tools like this will guide me toward achieving balance in my life.

**************************************************************************************
LOVE LOVE LOVE that! Alright, here is a Shoulder/Bicep/Tricep workout followed by a total body! Love it!

WORKOUT OF the WEEK!
Set #1
3 sets of 15 DB Shoulder Press; superset w/
3 sets of 10 Pushups

Set #2
3 sets of 10 reps per side of DB Lateral Side Raise; superset w/
3 sets of 10 Decline Pushups (feet on a bench)

Set #3
3 sets of 12 DB Arnold Presses; superset w/
3 sets of 5 tricep dips (YOUR body weight)

Set #4
3 sets of 10 reps per side of Cable Front Raise; superset w/
3 set of 15 reps of DB Bicep Curls

Set #5
3 sets of 12 Pike Push Ups (legs straight, but straight up in the air, bend arms); superset w/
3 sets of 15 reps of DB Crossbody Curls

TOTAL BODY (I used a 30lb barbell & 15lb KBs)

• 15- 2 arm KB swings
• 15- barbell Squat/Clean Presses
• 15- 2 arm KB squat upright rows
• 10- KB bicep curls
• 15- 2 arm KB squat/cleans
• 20- barbell deadlifts
• 15- barbell overhead squats (arms holding barbell above head the whole time, do NOT bend arms!)

REPEAT 3 times

Stair Master- 15 mins, Speed Intervals, level 15

ENJOY!!

~Jessica~

WORKOUT OF THE WEEK: Legs

Grab a partner and here we go:
(superset all of these, meaning complete one set then to the next)

Set #1

• Step Ups: 3 sets of 15 per leg
• Weighted Lunges: (I used a 30lb bar) 3 sets of 24 lunges

Set #2

• Single leg- leg curls (on the prone machine, laying down): 4 sets of 20 per leg, uping the weight 5lbs each set
• Singe leg-leg extension: 4 sets of 20 per leg, uping the weight 5lbs each set

Set #3

• Split Lunge (on the smith machine): 20 bounces on each leg, then switch for 3 sets
• Stand Ups: 30 lbs barbell on your back, sit and stand up on the bench 15 times for 3 sets

Set #4

• Adduction Machine: 3 sets of 115 for 25 each set
• Calf Raises: body weight only...3 sets of 30

Cardio:
Stair Monster, Interval Program, 20 mins, level 14

ENJOY!!!!!!!!!!!!!! hehehehe

~Jessica~

Workout of the Week

KRAVERS!

So sorry I have bailed on the blog lately, my life is finally settlying down here so I have a few minutes before Hot Sauce and I hop on the Harley! Woop! Woop!

Now I know I have preached, and will always continue to preach, strength training! However, remember we ALSO need to mix it up a little, ok! So I want you to try to accomplish this workout two times this week! Check it out! It's all based off TOTAL BODY kettlebells OR if you don't have kettlebells at your gym, dumbbells are the same! ENJOY!

TOTAL BODY- 40 minutes
Materials: you will need a KB or DB of around 15-25lbs, your choice!

Perform each exercise for one minute! Repeat this 4 times!

1. Two arm swings
2. Two arm squat/presses
3. R arm swing
4. L arm swing
5. Two arm squat/upright rows
6. R arm high pulls
7. L arm high pull
8. R arm snatch
9. L arm snatch
10. Alternating hands for the swing (switch at the top!)

Cardio: 30 minutes
Pick one of the following steady state cardios:
Stairmaster: manual program for level 8-11, vary levels every 3 minutes
Treadmill: incline walk at speed 3.4, incline vary on your own every 3 minutes between 8-15
Eliptical: random program, level 10-16