Energize & Relax

Happy Monday Everyone!

Today my alarm woke me at 4:45am …Sounds fun right? I think NOT! Haha

It’s so hard to wake up that early and get motivated! It literally takes all my strength and fortitude not to hit the snooze button, roll over, and stay cuddled up in my warm comfy bed all day!

There’s good news! This is how I start my morning grind. I recently dumped coffee and started a new relationship with a healthier and much more tasty (in my opinion) alternative!

Let me introduce TEAMI ENERGY!

www.teami.com
www.teami.com

“Teami Energy was developed to help you feel energized, active and ready to take on the day by using only the highest grade, All-natural ingredients. These 6 plant-based ingredients are handpicked to provide you with: Rich antioxidants, Vitamins A, B complex, C, D, E, Potassium, & Magnesium” – teami.com

Teami Energy benefits may include:

• Boosts your immune system
• Improves mental alertness
• Aids in digestion
• Suppresses cravings
• Enhances productivity
• Increases concentration
• Raises cardiovascular endurance (because it improves oxygen supply to the blood)
• No addiction or dependency like caffeine!
• Morning Boost

On the other end of the spectrum, winding down after a long day of work can be difficult! If you’re anything like me your mind will be racing while juggling everything you have to do during the week!

In addition, you might be so overtired that you can’t get to sleep, or you just aren’t tired! Here’s my secret to unwinding and relaxing at the end of a long day: TEAMI RELAX!

www.teami.com
www.teami.com

“Teami Relax contains 5 soothing ingredients: Lavender Flower ,Chamomile, Lemon grass, Orange peel, Valerian Root extract. These plants help relax tight muscles and reduce insomnia. Teami Relax contains potassium, calcium and vitamin B which strengthen the immune system, prevent colds, flus and a variety of other illnesses. Teami Relax is caffeine-free and should be consumed right before bed” – teami.com
Teami Relax benefits may include:

• Reduces restlessness and insomnia
• Antibacterial effects can help prevent and treat colds
• Calms muscle spasms and muscle tightness
• Relaxes the lining of the intestines
• Helps soothe and relax upset stomach

Enjoy! xo

P.S.

Get 10% off your purchase by using code “DANNAH10” 🙂

www.teami.com
www.teami.com

Shop Away!

 

Booty Blaster Workout

TGIF Everyone!

Get ready to tone that Booty!

Summer is around the corner and who doesn’t want to have a nice tight and firm booty to rock in a bikini 😉

Here are my favorite booty blasting exercises that will help you get the tushy you’ve always wanted!

Get ready to FEEL THE BURN!

Donkey Kicks – 3 sets, 20 reps each leg

STEP 1
STEP 1
STEP 2
STEP 2

High Plank Leg Raises – 3 sets, 20 reps each leg

STEP 1
STEP 1
Step 2
STEP 2

Standing Leg Raises – 3 sets, 20 reps each leg

STEP 1
STEP 1
STEP 2
STEP 2

Leg Raise Crisscross – 3 sets, 20 reps each leg

STEP 1
STEP 1
STEP 2
STEP 2
STEP 3
STEP 3
STEP 4
STEP 4

Plie Squat Hold Pulses – 3 sets, 45 second reps 

Hold this pose and pulse up and down
Hold pose & pulse

Hold this position and pulse slowly up and down!

One Foot Raised Plie Squat Pulse – 3 sets, 1 minute reps (30 seconds each side)

Left foot raised for 30 seconds/ Right foot raised for 30 seconds
Left foot raised for 30 seconds/ Right foot raised for 30 seconds

Pulse 30 seconds with your left foot raised then switch to your right foot for the remaining 30 seconds and continue to pulse

Raised Plie Squat Pulses – 3 sets, 45 second reps

Both feet raised plie squat pulse
Both feet raised plie squat pulse

Wall Sit – 3 sets, 1 minute reps

STEP 1 Get in position
STEP 1 Get in position
STEP 2
STEP 2

Place your back against the wall, bend your legs bent at a 90 degree angle and raise your arms out in front of you

Enjoy! xo

You won't get the BOOTY you want by sitting on it!
You won’t get the BOOTY you want by sitting on it!

 

 

Lemon H2O

My absolute favorite beverage is simply a huge glass filled to the top with ice, water and fresh lemon juice squeezed into it!

Every morning I fill up my water bottle with ice almost to the brim and purified water, grab a fresh lemon out of the fridge, slice it in half and squeeze the juice into it. I use the juice of half a medium size lemon and drop the actual lemon into my bottle for added flavor. (make sure to wash your lemon thoroughly)

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This extremely refreshing and delicious beverage reaps many health benefits as well!!

Heath benefits of fresh squeezed lemon water:

-Improves digestive health

-Lemon is a natural mild diuretic that will help cleanse your kidneys and urinary tract

-It can improve blood pressure

-Promotes clear skin! Lemon is rich in vitamin C which is a key component of healthy skin

-Antioxidants can protect you against free radical and solar damage

-Boosts your immune system

-Helps flatten your belly and reduce bloating

-Flushes toxins out of your blood

-Can combat stress

-Even with their acidic content, lemons help balance the pH levels in your body

-High in potassium

-Keep you energized

-Aids in weight loss

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My lemon water fix:

Drink 2-3 16oz bottles of ice water with the juice of half of a lemon during the day & a cup of hot water with the juice of half a lemon and a teaspoon of honey before bed.

Drink up! xo

FLAB TO FAB – Arm & Core Workout

Rule #1 for working out… NEVER skip a Monday!

So the weekend is over and it’s time to start the work week all over again! It’s very easy to get discouraged and hit the snooze button all the way through your allotted workout period! Trust me when I say that you will feel much better if you start the week out right! This means getting up and making time to get your workout in. You will feel a sense of accomplishment and set the tone for the rest of the day as well as your week!

I’ve received some emails asking for a great workout to tone those arms!

Here you go! 🙂

Regular Push Ups – 3 sets, 10 reps

Place your hands at shoulder width apart while keeping your hands, wrists and shoulders all in line. Lower down slowly and push back up slowly!

Step 1
Step 1
Step 2
Step 2

“V” Push Ups – 3 sets, 10 reps

Make a “V” with your hands (by touching the tips of each thumb and index finger to the other) instead of keeping them shoulder width apart (These will be more difficult). Lower down slowly and push back up slowly!

How your hands should look on the ground!
How your hands should look on the ground!

 

Step 1
Step 1
Step 2
Step 2

Weighted Dumbbell Lateral Raise – 3 sets, 8-10 reps 

I use 15 pound weights for this entire workout but feel free to start with 5 pounders and work your way up! Stand with one weight in each hand by your sides. Raise your arms simultaneously out to the side! Fast on the way up, Slowly on the way down!

Step 1
Step 1
Step 2
Step 2

Dumbbell Front Raise 3 sets, 8-10 reps 

Place your hands (palms face down) by your sides with a weight in each hand. While keeping your arms straight, Raise up so that your hands are straight out in front of you (Do not raise past your shoulders). Fast on the way up, slowly on the way down!

 

Step 1
Step 1
Step 2
Step 2

Bent Over Fly’s – 3 sets, 10-12 reps 

Grab 2 dumbbells and bent over at the waist with your back flat, your knees at a SLIGHT BEND and your elbows at an angle, grip the dumbbells with both palms facing down… fly both arms out to the side at the same time until parallel with the floor. Lower slowly.

Step 1
Step 1
Step 2
Step 2

Hammer Curls – 3 sets, 8-10 reps 

With a weight in each hands gripped so that your palms are facing in Curl up keeping your palms facing each other until one side of the weight almost touches your shoulder! Lower down slowly!

Step 1
Step 1
Step 2
Step 2

Tricep Dip w/ Leg Raise – 20 total (10 w/ right leg raised, 10 w/ left leg raised)

Start in the “crab” position. raise one leg so that your knees are together (one leg on the ground, one in the air) bend at your elbows so that you dip down…booty almost touches the floor! Then raise back up!

Step 1
Step 1
Step 2
Step 2

Tricep Dip + Toe Touch – 20 total (10 each side)

This is the same as a regular tricep dip with your hands and feet on the floor but after you lower down, you raise up and touch your opposite hand to opposite foot!

Step 1
Step 1
Step 2
Step 2

Weighted Push Up Alternating Row – 10 Total (5 each side) 

Place weights on the ground so that you can grip them palms facing in. The motion is the same as a regular push up but on the way up, you row! Think down, row right! Down, row left!

Step 1
Step 1
Step 2
Step 2
Step 3
Step 3

Lower down once again (See step 2)

Step 4
Step 4

Hope you enjoy! This one will get ya! xo 😉

Post Workout
Me Post Workout lol

At Home Leg, Booty & Core Circuit!

Happy Friday everyone!

Here’s a great Friday fun-day circuit for you to try! I know sometimes it’s hard to make time to go to the gym! Here’s an easy at home solution that requires no equipment to tone your legs, booty & core!

Enjoy!

50 Jumping Jacks

30 Body Weight Squats
Lower yourself while centered slowly and very controlled and squeeze those cheeks on the way up!

Body Weight Squat Step 1
Body Weight Squat Step 1
Body Weight Squat Step 2
Body Weight Squat Step 2

30 Squat Pulses
After you lower down for your last bodyweight squat, hold this position! Knees bent at 90 degrees and pulse up and down!

1 Minute Plank

Regular Plank
Regular Plank

30 Second Side Plank (RIGHT)

Side Plank
Side Plank Right

30 Second Side Plank (LEFT)

Side Plank Left
Side Plank Left

25 Push-Ups

10 Burpees

45 Second Wall Sit
Keep your back flat against the wall and knees bent at a 90 degree angle

15 Split Squat Lunges (LEFT leg forward)
Lower down until your RIGHT knee touches the floor and then lift back up

Split Squat
Split Squat Step 1
Split Squat Spet 2
Split Squat Spet 2

15 Split Squat Lunges (RIGHT leg forward)
Lower down until your LEFT knee touches the floor and then lift back up

50 High Knees in place
(25 each knee)

1 MINUTE REST

REPEAT 2X 😉 

Apple Cider Vinegar!

I’ve received quite a few emails asking about apple cider vinegar! I have to say as gross as it sounds to drink, this stuff works wonders and the benefits far outweigh the nasty taste! The good news is… it’s an “acquired taste” so before too long you won’t mind it!

As far back as I can remember, my mom always had a couple tablespoons of apple cider vinegar after a big meal. I would always say, “ewwwww mom! gross!”. She would always laugh at me and tell me it was good for digestion and that it helped speed up her metabolism. I thought she was insane! Well, you know how the saying goes, “mom knows best”. My mom really did know best. This stuff is truly amazing and works wonders. Here are some of the incredible health benefits that apple cider vinegar has to offer:

-Quick fix for heartburn! Take a dose (1 Tbsp) as soon as you feel the symptoms coming on
– Fights infections & inflammation
– Detox’s and cleanses the kidneys
– Helps with digestion
– Can prevent the flu
– Aids weight loss by increasing fat burn and decreasing your appetite
– Balances the body’s pH level
– Lowers cholesterol
– Promotes bowel movement and helps relieve constipation
– Boosts your immunity
– Helps cure sore throat due to allergies or the common cold (Mix 1-2 Tbsp with a cup of warm  water and some honey)
– Swish in your mouth to get rid of bad breath
– Soak your feet to help with soreness and reduce foot odor (2 cups of water- 1 cup of ACV)
– Reduces belly fat
– Can be used as a facial astringent to clear acne or body acne (bacne)
-Can relax sore muscles (add 3-4 cups into your bath)
-Can help sinus drainage (mix 1Tbsp in a 6oz glass of warm water)
-Reduces tummy bloating (a bikini season must)
-Relieves nighttime leg cramps

***My Apple Cider Vinegar Daily Dose… Drink 2-3 tablespoons post lunch and dinner!***

*Definitely keep it in the fridge! It’s much easier to drink when it’s cold!*

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BRAGG- My absolute favorite apple cider vinegar!

Foods for a flat tummy!

In my opinion, one of the most challenging things about getting fit and staying fit is “the kitchen aspect “of living a clean lifestyle.

How many times a day do you walk over to your refrigerator looking for something yummy into which to sink your teeth?  For me this happens anywhere from 10-15 times a day!  I catch myself constantly migrating towards the fridge only to open it, stare inside, close it and walk away.  I usually end up repeating this exact scenario 10 minutes later….as if something new, delicious and tasty would magically appear!

We have to be honest….Snacking is almost impossible to avoid!

That agreed, here is a list of some belly flattening foods and drinks that are great to eat between meals!

A cup of Green Tea

A glass of water with a wedge of fresh lemon squeezed into it

A few tablespoons of Cottage Cheese

Greek Yogurt

Cinnamon (LOVE it on top of Greek yogurt)

Sliced Cucumber

Quinoa

Sliced Tomatoes

Fresh Spinach

Miso Soup

Hard Boiled Egg

A sliced Banana

A fistful of Almonds

An Avocado Halved with an Extra Virgin Olive Oil based dressing

Grapefruit slices

A cup of Berries

Sip some Apple Cider Vinegar (I know it sounds gross but it’s so good for digestion, speeding up your metabolism & a flat tummy)

Healthy Snacking Everyone!

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Dannah xo

TeaMi Cleanse

Hey Everyone!

A lot of you have been asking me about this amazing cleanse I keep raving about. Well, here you go…

I can speak from experience, this stuff is the real deal! I’ve tried a bunch of different detoxes and teatoxes and TeaMi is by far my favorite! I am already on my second round! Using TeaMi in conjunction with healthier eating habits (I say healthier because you do not have to change your diet at all, but you will get the most out of this cleanse by cutting out the nasty late night McDonalds/ Taco bell runs) makes you both feel better and look better from the inside-out! I call this cleanse my “secret weapon”.

Some additional good news….

You can get 10% off your purchase by using the code “DANNAH10”

Here’s some more detailed information:

TeaMi Skinny

“In order for the body to look good, it has to feel good. Teami Skinny tea combines a unique blend of all natural ingredients. Teami Skinny does not produce a laxative effect, you can drink as many cups as you like!
Our Teami Skinny is the morning blend that you drink when you wake up! Replace your morning cup of coffee with a healthy and delicious cup of Teami Skinny which can help boost metabolism, raise energy and suppress cravings! This is the first step to doing our detox!” teamiblends.com

TeaMi Colon

“TeaMi Colon Cleanse Tea is used to purify the body from the inside out, cleansing the organs while simultaneously clearing the digestive tract of any toxins caused primarily by pollution, harsh chemicals and processed foods. Toxin build up in the colon can prevent you from proper nutrient absorption, which directly slows the digestion process and can negatively affect weight management. TeaMi Colon Cleanse rids the body of these unwanted toxins, strengthens your immune system, boosts metabolism and leaves you feeling better than ever!” teamiblends.com

• Detoxing and cleansing the body
• Reaching your health/weight loss goals
• Ridding the body of toxic waste
• Improving quality of sleep
• Improving digestion

***I recommend drinking a nice big glass of H2O before drinking the TeaMi Colon! It eases the affects!!!***

Teamiblends.com
Teamiblends.com
Teamiblends.com
Teamiblends.com
Teamiblends.com
Teamiblends.com Be sure to Purchase this amazing TeaMi tumbler along with this cute diffuser! (see picture below) They both come in multiple colors!
Teamiblends.com
Teamiblends.com

Cleanse Away! xo

Power Flower Salad!

DIY mouth-watering protein “Post Workout” salad!

I am a sucker for a great salad and I love creating my own!  After hearing about edible flowers while watching a cooking show on the food network, I had to investigate and experiment! These amazingly tasty, colorful and decorative edibles are also nutritious add ons!  Edible flowers, and I emphasize the EDIBLE! (PLEASE, PLEASE do not just pick random pretty flowers because as many species can be toxic) can provide you with vitamins A and C and the greens are high in calcium, iron and phosphorous!

Here’s my creation…

How to DIY:

SALAD:

• Your favorite mixed greens (spinach, kale, arugula & romaine)
• Parsley
• Tomato
• Avocado
• Hard boiled eggs (3) (for added protein)
• Edible flowers of your choice (you can find these at your nearest health food grocery store)
DRESSING:
• 4 Tbsp extra virgin olive oil
• 5-6 Tbsp red wine vinegar
• 2 Tbsp fresh lemon juice
• Pepper to taste
• 2-3 pinches of oregano

Mix well and pour over the top of your colorful, healthy and delicious salad!

Get ready to drool 🙂

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Enjoy! xo

Welcome!!!

Hey there everyone! I am very excited to announce the launch of my new blog!

Since I was a little girl, health, athletics and fitness has been a big part of my life, and it has become a huge part of who I am.

I started playing soccer when I was 4 years old and it took me all the way through college. During that time, I developed a love of the game, along with the drive, dedication and discipline needed to succeed. This transitioned to a passion for living a clean and healthy lifestyle and to my dedication to the world of fitness.

The joy and accomplishment I feel after a great workout, healthy meal and the wonderful “sore” next morning is something I can’t fully explain! By sharing my workouts, fitness tips, healthy and delicious recipes, fitness fashion, tricks to clear skin and my “fitness must haves” with you, I truly hope we can feel that joy and feeling of accomplishment together!

I am going to finish off my first blog post with something my dad tells me on a regular basis 🙂 …
“With great sacrifice, comes great reward!”

Here’s to living clean & training mean!

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Dannah xo