Tone your Waistline - Core Exercises

Staying active is important for anyone's good health, but you don't necessarily need a gym membership to get that killer workout. Here are a couple great at-home exercise moves that can help you out and are easy to do! The golf squat in particular is a great move to trim and tone your waistline. Try any or all of these three easy at-home workout moves to tone your waist and get rid of or ward off that horrible muffin top we all hate! 

The Pushup Row:

Get into a pushup position with your hands resting on dumbbells and your feet slightly more than hip-width apart (a). Brace your abs, then pull one dumbbell to the side of your chest (b). Lower the dumbbell, then repeat with the other arm. That's one rep.

Count this as two moves. Do it on both sides, resting 30 seconds after each set, then continue to the golf squat.

The Golf Squat: 

Stand with your feet more than hip-width apart, holding a dumbbell with both hands in front of your body. Keeping your chest upright, bend your knees to lower into a squat (a). As you stand, rotate your torso to the left as you raise the dumbbell over your shoulder (like you're swinging a golf club) (b). Return to start; repeat, rotating to the right side. That's one rep!



Rear-Foot Elevated Split Squat with Overhead Press:

Holding a dumbbell in your left hand at your shoulder, stand about two feet in front of a step or bench and place the top of your right foot on it (a). Bend your knees to lower into a lunge until your right knee grazes the floor, keeping your chest upright and hips directly under your body (b). Push through your left heel to stand, pressing the dumbbell directly overhead. That's one rep. Complete as many as you can in 30 seconds, then switch sides and repeat.

Count this as two moves. Do it on both sides, resting 30 seconds after each set, then continue to the golf squat.

Original Post: http://www.womenshealthmag.com/fitness/core-exercises#?cm_mmc=Pinterest-_-womenshealth-_-content-fitness-_-ToneYourWaistline

Low Sugar High Protein Lemon Raspberry Muffins

Eating healthy snacks throughout the day is important to keep your metabolism going and to give you energy throughout your busy day's on set and at casting call's and auditions. These yummy lemon raspberry muffins are the perfect treat for just that! Make them at home ahead of time and take with you on-the-go for a healthy low sugar, high protein snack! 

INGREDIENTS:

1 lemon

1/2 cup sugar

1 cup plain Greek yogurt (lots of protein!)

1/3 cup canola oil

1 large egg

1 teaspoon vanilla extract

2 cups white whole-wheat flour or whole-wheat pastry flour

1 1/2 teaspoons baking powder

1 teaspoon baking soda

1/4 teaspoon salt

1 1/2 cups fresh or frozen (not thawed) raspberries

1/2 cup vanilla protein powder (optional)

DIRECTIONS:

1. Step 1: Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Step 2: Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar.
3. Step 3: Add yogurt, oil, egg, and vanilla. Pulse until blended

1. Step 4: Combine whole-wheat flour, baking powder, baking soda, and salt in a large bowl. Add the yogurt mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.

1. Step 5: Bake the muffins until the edges and tops are golden, 18 to 25 minutes. Let cool in the pan for five minutes before turning out onto a wire rack. Serve warm.

Makes a dozen muffins.

Original Post: http://www.fitsugar.com/Recipe-Low-Sugar-High-Protein-Lemon-Raspberry-Muffins-17842967

Why You should be taking Biotin

Biotin is a girl's best friend! If you haven't heard of this amazing vitamin supplement yet then you NEED to read this blog post. Biotin is one of the most beneficial vitamins for a girl's beauty regimen, so all you girl's in the entertainment industry modelling or acting MUST read about how this can help your hair, skin and nails. 

Biotin helps with skin, nails and hair. It not only makes your hair and nails grow, but gives them a shine and luster that you've probably spent hundred's of dollars on products for. It can help clear your skin of any imperfections (acne, dark or red spots, scarring etc) and give you a gorgeous glow people will envy.

I have been using this for the past 3 years and have gotten everyone from my friend's and family using it. My Nana has been using it and has never been happier with her skin. nails and hair.

Pick these up anywhere that sells vitamins, a health store or your local Wal-Mart and try them out. I guarantee you'll start to see results in a matter of months.

Enjoy!
Bree xoxo

Over Stuff'd Avocado Recipe

Here is a delicious and healthy lunch or snack idea for yourself or for the kids (if you have them) to eat to keep healthy, watch your figure or make to take with you to a day on set! Avocado is one of the best foods for you and this tuna/avocado mix recipe is to die for!

Ingredients:
1 medium Avocado
3 oz. can tuna, drained
1/4 cup each: green pepper, red onion, cucumber - all diced
1/3 cup nonfat greek yogurt, plain
1 tsp dijon mustard
1 tsp lemon juice
1/4 tsp each: sea salt
1 packet sweetener (i.e. Splenda or stevia)
1/4 cup fresh orange sections, diced

How to Prepare:
1. Slice Avocado in half, lengthwise (be careful of the pit, it’s big!) Split open and remove the bit.
2. Scoop out the center of the avocado, leaving about ¼ inch of the fruit all around, and put the scooped out fruit into a bowl. Set the halves aside.
3. Add tuna, pepper, onion, cucumber yogurt, mustard, lemon juice, salt and sweetener to the bowl with the scooped out avocado. Mix all ingredients until very well blended.
4. Add orange sections and mix gently.
5. Scoop half of the mix into each of the Avocado halves.
6. Put in refrigerator for approximately 10 minutes to slightly chill. (Or wait to take them out until you’re ready to leave for your picnic!)
7. Grab a spoon and eat up! Yum. Enjoy!

NUTRITION DATA
Per serving (serves 1): 470.5 calories, 32 grams protein, 28.3 grams carbohydrates, 25.5 grams fat (good fat!)



 Original Post: http://www.muscleandfitnesshers.com/recipes/over-stuffd-avocado

5 Avacado Healthy Meal Ideas

If you need more fiber in your diet, then it's time to turn to the smooth and satisfying avocado. This treat is delicious and very healthy for you! If you are looking for some great, quick meal or snack ideas full of fiber, look no further than here for 5 great ways to add avocado into your diet. This is great for yourself or the kids or even to make to take with you to a day on set. Set foods are not the most glamorous so having something pre-made like these suggestions can help you out.

Just half an avocado contains seven grams of fiber. Although high in fat, avocados contain the good-for-you monounsaturated fats (MUFA) your body needs to help lower LDL (bad) cholesterol levels and maintain the HDL (good) ones. Here are 5 ways to snack on the melt-in-your-mouth creaminess of an avocado. 

1. Avocado and Strawberries With Balsamic Vinegar:
Fill your bowl and your belly with this sweet snack made with fresh strawberries, ripe avocado, and a drizzle of balsamic vinegar.

2. Guacamole Portobello Mushroom:
Homemade guacamole has to be on the list, but instead of pairing it with high-calorie and high-sodium tortilla chips, place a few dollops on top of a sautéed portobello mushroom.

3. Avocado, Tomato, and Brie on Crackers:
If you're in the mood for a little crunch, top whole grain crackers with a slice of brie, avocado, fresh tomato, cilantro, and sprinkle with a little salt and pepper. If you're not a fan of brie, substitute provolone, goat cheese, or your favourite cheese.

4. Cucumber-Avocado Caprese Salad:

Who says you can't snack on salad? Made with diced cucumbers, cherry tomatoes, fresh basil leaves, avocado, balls of fresh mozzarella, and tossed with homemade balsamic vinaigrette, this cucumber-avocado caprese salad makes a refreshing post-workout snack.

5. Creamy Cottage Cheese Avocado:

For an easy snack that's packed with fiber and protein, make this creamy cottage cheese avocado. Slice an avocado in half, remove the pit, and fill the hole with low-fat cottage cheese. This snack is a little over 200 calories, so if you're looking for a smaller snack, use one third of an avocado instead.

Original Post: http://www.fitsugar.com/Avocado-Snack-Ideas-21828074

Pilates Alphabet Workout

Working in the entertainment industry can be hard on your body image and self-esteem. There is a lot of pressure to be fit and toned, especially for models. One big tip is to not sweat the small stuff - there are roles for everyone! 

However, here is a great Pilates workout that will have you on your floor in no time! Not only is it super easy to do but it's fun and give your legs a killer workout.

It's this easy! Lie on the ground flat, raise your legs and write the alphabet in the air with your feet! Your stomach and legs both get a great workout, your abs will be on fire after doing this easy fitness routine.

Enjoy this great workout and have fun! Do it with some friends and get some laughs out of it. 

Bree xoxo

5 Healthy Snacks for On-The-Go!

It's important to eat breakfast - one of the most important meals of the day. If you have a long and busy day a head of you for casting's or being on set it's even more important to eat breakfast. If you're on-the-go, here are 5 great and quick breakfast idea's that are healthy AND delicious.

Pumpkin and Granola Parfait: This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

Healthy Morning Glory Muffins: An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

Fruit and Yogurt Parfait: One of the easiest, healthiest, and tastiest snacks (or breakfasts) out there is a classic fruit and yogurt parfait. The best part? It can really be made with any toppings you like. Try choosing fruits that are in season locally for the most flavorful options (try our stone fruit salad for summer, and opt for apples come fall).

Breakfast Quinoa Bites: Here’s a new way to enjoy quinoa — make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 degrees for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

Fruity Breakfast Quinoa: Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

Original Post: http://greatist.com/health/30-healthy-breakfast-snacks-mornings-run

Wellness Wednesday: Gluen-Free & Vegan Healthy Sweet Treat

Here is an amazing and quick recipe that would be great to take to casting's or go-see's or to eat if you're trying to keep your body healthy and fit for modelling or being on camera. It contains under five ingredients and takes virtually no time at all. With this recipe, you can avoid almost every type of diet limitation since it's gluten-free and vegan-friendly as well. Start melting the chocolate and go!

Ingredients:

1 cup plus 3 tablespoons melted dark chocolate
Dried cherries (optional)
1 1/2 cups whole almonds
Handful of coconut shavings

Directions:

1. Line a baking sheet with parchment paper. Start melting dark chocolate pieces in a pan on low heat; it won't take long to melt. If you want a sweet cherry taste, throw a handful into the pot once chocolate has melted.
   Note: The serving size is for melted chocolate, so if you measure out the pieces beforehand, allow more chips to be added than the recommended amount. 
2. Place a teaspoon of melted chocolate on parchment paper; top with a small handful of almonds. Drizzle almonds with one tablespoon melted chocolate. Repeat process with remaining almonds and chocolate until your pan is full. 
3. Sprinkle coconut shavings over each tiny delight. 
4. Transfer to refrigerator for about 10 minutes to chill and remove them when firm. They'll be ready to enjoy right away! ***Makes 32 pieces.

 Original Post: http://www.fitsugar.com/Paleo-Holiday-Treats-26285810

Wellness Wednesday: Lose Your Love Handles Workout

  It's important to look your best in the entertainment industry, so here is a great simple workout you can do at home that can get you fit and tone your torso. Get rid of and love handles, or just tighten up your body to stay fit and toned by following these simple steps. Check out the link below for more detailed instructions from the original post.

Original Post:   

http://www.sparkpeople.com/blog/blog.asp?post=the_lose_your_love_handles_workout

Wellness Wednesday - Healthy Ranch Dip Alternative

When you're going to casting's and go-see's and need a great healthy snack, veggies are always a great option. When you want to munch on crunchy raw veggies with a yummy ranch dip, it can be packed with calories and fat. It's easy to overindulge on the dip and fill up on calories, so here is a great option for a low fat and delicious ranch-dip alternative that you can take with you to your casting's and on set to eat with your veggies.

Rethink your ranch by substituting Greek yogurt for the sour cream and mayonnaise. Instead of the powdered spices and salt, quickly chop up some chives, parsley, and garlic. There is so much flavor packed in these fresh herbs; only a little salt is needed to satiate your palate. The thick, creaminess of the yogurt will provide you with a seemingly decadent treat when really you are loading up on protein and probiotics that are benefits of eating Greek Yogurt.

Ingredients:

1-2 cucumbers, cut into 1/2-inch wedges
1 clove garlic, mashed into paste
1/2 bunch chives, thinly sliced
1/4 bunch flat-leaf Italian parsley, chopped
1 6-ounce container of strained Greek yogurt
Lemon juice to taste
Salt to taste

Directions:

This dip will complement any raw vegetable, so be sure to try it on bell peppers, carrots, and broccoli florets.

1. To make garlic paste: chop garlic then add a generous pinch of coarse salt. Mash the garlic and salt mixture with the flat side of your knife.
2. Stir garlic paste, chives, parsley, and lemon juice to Greek yogurt until well combined. Salt to taste

 Original Post: http://www.fitsugar.com/Ranch-Greek-Yogurt-Dip-18676892

Wellness Wednesday - Healthy Banana Creams Dessert

Here is a great, healthy dessert that you can take with you or your kids to casting's and go-see's.

Using fresh strawberries, cut the tops off and hollow them out. Mash up a couple banana's and mix into some plain or vanilla flavoured Greek yogurt. Scoop the yogurt/banana mix into the hollow's of the strawberries. If you want, add some almond shavings on top and you're good to go!

These are great small and healthy tasty treats to take as a snack on the go. Make these the night before and store in the fridge to take with you. It's quick and easy to do and taste amazing!

Enjoy!
Bree xoxo

Wellness Wednesday - Label & Plan Your Meals & Snacks

Here is a great tip to help you stay fit and healthy so that you are feeling at your best when you are on set or at casting's or go-see's.

Plan out your meals and snack's so that you have prepared yummy and healthy foods for yourself throughout the day, may it be on a daily basis or just to take with you on day's you're at casting's or on set.

Decide on foods you want to eat throughout the day, lots of fruits and veggies are good along with nuts and seeds (Trail Mix's are amazing) that are "Hunger Killers" since they suppress your appetite, keep your satiated and are good for you.

Use recyclable bags and sticky notes to package and label your meals. An added tip - add the time you plan on eating them as well so that you keep your metabolism going and this can even help you lose weight.

As long as you're eating healthy foods and eating at regular intervals, planning meals so you don't impulsively eat junk or fast food, you'll be sure to find you have lots of energy and are ready to take on anything, even a leading role in a movie or TV show!

Hope you enjoyed this little tip from us to you!
Bree xoxo

Healthy Drink for Detox, Weight Loss & On-The-Go

Healthy Multi-Purpose Drink Recipe

Check out this yummy drink recipe for a great general detox, weight loss boost or just a healthy refreshing drink to take to castings/open call's etc. It also helps with clear skin! 

Use: 2L water, 1 medium cucumber, 1 lemon, 10-12 mint leaves. Steep overnight in the fridge and drink every day/take with you on the go.

Best Beauty Tip for Women - Evening Primrose Oil

The best advice any woman could take would be to take Evening Primrose Oil supplements. This flower has many benefits that most women are unaware of and is said to be the most sensational discovery since Vitamin C. 

Benefits Include:

Great Anti-Anging supplement 

Helps Tightens Skin

Prevents Wrinkles 

Controls Hormonal Acne

PMS Symptoms 

Weight Control

Chronic Headaches 

Menopause 

Endometriosis 

Joint Pain 

Diabetes 

Eczema 

MS 

Infertility 

Hair 

Nails 

Scalp

This flower has so many preventative and therapeutic benefits that it is a staple for any herbalists for maintaining health youth and preventing disease. 

With all these benefits in ONE vitamin supplement you can't go wrong - this will be the best advice you could ever get and it will not only give you health benefits but beauty benefits as well. 

If you've been wanting to grow your hair out, get healthier hair, nails and scalp and even skin - then this supplement can definitely help! 

Healthy Eating Tips!

So being in the entertainment industry it's very important to stay fit and healthy, so here are some great tips to keep your cravings down and eat healthy.

1. EAT BREAKFAST

Breakfast truly is the most important meal of the day. When you sleep your body goes into a mini starvation mode and your metabolism slows down so when you wake up, eating something right away gets your metabolism going again. You even consume less calories later in the day if you eat breakfast! It also helps having something in your stomach so you feel full in the morning and don't overindulge during lunch or dinner.

2. KNOW YOUR PORTION SIZES

It is very important that you aren't over or under eating. Read labels and know how much of what kinds of foods you should be consuming throughout the day. There IS such thing as too much of a good thing, even with healthy foods. It is possible to eat too many fruits and veggies and you WILL gain weight, weird right? So make sure you're not eating too much and especially remember to eat enough. If your portion sizes aren't big enough your body isn't getting enough calories and will start to starve itself. You want to be full of energy and have a strong, healthy body ready to take on the industry!

3. SNACK

It is very important to snack throughout the day. Eating small portions of snack type foods during the day keeps your metabolism going and curbs your appetite and any potential cravings you may have. Things like nuts, fruit, veggies, oatmeal bars or even cheese and crackers are great options!

4. WATER

Be sure to drink lots of water throughout the day. You should be getting a minimum of 2L a day so pack your reusable water bottle and take it with you wherever you go. If water gets boring add flavouring like MiO's (my favourite is the Berry Pomegranate). They have no calories, sugar free, no artificial flavouring and taste great! They're also pretty inexpensive and last quite a while!


5. LUNCH: PROTEIN & WHEAT with a TREAT?

Be sure to eat a lot of protein and turn to whole wheat's instead of white flour based breads and pasta's. Have a balanced lunch and eat some meat on whole wheat bread and it's okay to treat yourself at lunch! Have a yummy treat with lunch, don't deprive yourself of sweets entirely, just be sure to keep the portions small.

6. AVOID YOUR TRIGGER FOODS (For Dieters)

We all have them...those foods that we just can't help ourselves with. May it be chocolate, potato chips or french fries...none of it is good for you especially if you can't help yourself from overindulging in them. Get your friends or family to be sure to keep you away from them and help restrain you from giving in. Know yourself and what you crave and stay as far away from it as possible and you'll be fine.


Hope you all enjoyed these healthy eating tips! Be sure to follow us to get more updates on posts like these!

Healthy Eating!