Uncategorized

5 Easy Tips to Improve Your Health

Getting healthy doesn’t have to be “stop everything and change your entire diet feeling like you are starving and wanting to eat everything in sight,” nor does it mean completely re-arranging your entire daily routine.

Here are 5 Easy Tips to a healthier being:

1. Drink Enough Water

Making sure to water your body is just as important for you health as eating right and exercising. Our body weight is about 60% water. Water is vital for life.

Sedentary men and women should consume, on average 3.0 L (approximately 13 cups)
and 2.2 L (approximately 9 cups) of water per day. (Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep. 2005;4(4):193-198.)

The benefits of staying hydrated include, improvements in endocrine gland function, alleviates fluid retention, and liver functions improve, to name a few.

2. Eat Enough Vegetables

Vegetables have so many nutrients vital to our body function. Instead of concentrating on “taking things away from your diet” add more veggies!

3. Include all Macronutrients

Carbohydrates, Protein and Fats are all considered Macronutrients. Carbohydrates are vital for giving our muscles and body energy (especially when exercising). Protein helps with satiety and rebuilding muscle. Fats are beneficial for hormones, energy, and membrane function and structure.

Macronutrient intake may be different for each person. Always consult with a physician or dietician before making significant changes to your diet.

4. Get Moving!

If you sit more than you’re walking per day…then it’s time to get moving! Light, cardio exercise is recommended 5-7x/week, while a weight training routine is recommended 2-5x/week. Go for a walk, meet your steps on your fitness band/watch, reach out to some friends and walk together.

Park in the last parking spot so you have to walk further to the door when shopping or going to the Office

Use the stairs vs elevator.

Anything to add more movement to your day.

There are plenty of FREE resources for exercise as well. You can check out my 15 min/day BODY CRUSH by nfergyfit.

5. Educate Yourself

Read. Ask questions. Make sure you’re getting your info. from someone who is certified or licensed. Be careful of the “lose weight quick” hype. In general, a healthy and sustainable weight loss is about 1-2lbs per week.


*Find this helpful? Check out the rest of the blog for more tips, tricks, and yummy eats.

Also, take a peak at my FREE 15 Minutes BODY CRUSH by nfergyfit to add more movement to your day.


Follow nfergyfit on Facebook and Instagram.

Breakfast, Recipes

Healthy High Protein Banana Walnut Pancakes

Who doesn’t love a good pancake?! What if I told you, these pancakes are good, nutritious and satisfying? That’s right, Nfergyfit’s Kitchen created a concoction and it’s delicious.

I like to jump right to it without too much introduction, so here’s what you’ll need, the ingredients and Nutrition Facts:

Kitchen items you will need:

  • Food processor (I use a Ninja and love it)
  • Cooking pan (I love my Rachel Ray brand)
  • Spatula (for flippin’ those cakes)
  • Cooking spray (I use coconut, no calories)

Ingredients:

  • 3 Egg Whites
  • 1/2 medium Banana
  • 2 Tablespoons chopped walnuts
  • 1/4 cup oats (I used Old Fashion for this recipe)
  • 1 Tablespoon Unsweetened Milk (use any milk, may change the nutrition facts though)
  • 1/4 tsp Vanilla Extract
  • 1/4 tsp Cinnamon

Cook

Combine all ingredients in your food processor and mix well. I like to pre-heat my skillet for 2-3 minutes to get hot, then spray with cooking spray (you can use butter, but will change nutrition facts provided above).

Cook just like a pancake, flipping when bubbles appear all on the top, and cook through. This recipe makes 3-4 pancakes (depending on how big or small you make them), which is equal to one serving.

Top with your choice of honey or maple syrup, walnuts and bananas (not included in nutrition facts) and ENJOY! Double or triple the batch to make for the family!

Homemade Walnut Banana Pancakes
http:// nfergyfit.fitness

Prep Ahead

I find it easy to prep the dry ingredients ahead of time, then all you have to do is dump into food-processor, saving some time measuring. I store mine in a small Rubbermaid container; I’m sure a ziploc bag would be find, especially if you want to double or triple the batch.


If you liked this recipe be use to check out my Homemade Whole Wheat Waffles too!

Follow nfergyfit on Instagram and Facebook.

If you’re looking to get your body moving, burn some calories and improve your fitness, be sure to sign-up for my FREE 4-week BODY CRUSH by nfergyfit program.


Exercise Techniques, Tips & Tricks

3 Simple Ways to Avoid a Plateau in Your Exercise Routine by Changing up Your Workouts

Have you been working hard in the gym and at first notice some great changes in strength, endurance and muscle mass…then..all of a sudden… the progress slows down or stops? This may mean you’ve hit a plateau.

The term plateau basically means no longer changing, or at a stand still after a period of activity or progress.. This can happen during training, resulting in no more weight loss, or no more muscular gains/progress. Why and how does this happen?

Our muscles have memory. That’s right. Once trained, they can remember. When you begin an exercise program, typically the same routine is established for a while to build strength and endurance. Changes are happening, muscles are growing, endurance in improving…and then it stops. Once your body becomes accustomed to the routine, it stops changing. Keep reading to learn ways to avoid the plateau and break through it.

Change Resistance

The most obvious is changing up your resistance. Typically increasing your weight. This puts an increased stress on the muscles allowing them to break down and build up again. If you continually use the same weight and same reps every day, your muscles no longer become challenged, therefore unable to make progress.

Change Repetitions

A typical weight training program contains weight and repetitions. An example of this would be when doing bicep curls, maybe you’re using 10 pounds and doing 10 repetitions. Then you repeat this three times. On paper, that would look like this 10lbs, 3×10 (Three sets of 10 repetitions).

Let’s say you try to bump your weight up to 12 or 15 pounds, but you just aren’t there yet. You can try increasing your repetitions at this point from 10 reps to 12 reps, or 15. This puts an increased time of resistance on the muscle challenging it to do something new.

Change Your Routine

Another simple way to break out of the plateau is to simply change up your exercise routine. There are many, many exercises that target the same areas of the body, just in a different way. Examples of this include using an exercise machine vs dumbells or tubing resistance. Switch up your cardio by doing a HIIT routine vs treadmill or elliptical. Anything that is going to change the way you are currently challenging your muscles.

Personally I get bored doing the same things OVER AND OVER AND OVER AGAIN. This includes not just exercise, but my own daily activities. It’s nice to come up with new ways to make life (and exercise) fun!

If you’re looking for equipment this is the dumbell set I use at home: Dumbbell Set (Amazon Associate affiliate link.)

I also love my resistance bands I bought from Amazon, similar to these…Check out my affiliate link here: Resistance Bands.

If you’re looking for an at home exercise program, check out my Body Crush by nfergyfit to get started. It’s simple, it’s free, and only 15 minutes/day 5x/week with a stretching day (so six times per week).

For more free exercise routines be sure to follow me on Facebook and Instagram where I post fitness routines every week.


Follow @nfergyfit

Breakfast, Breakfast, Recipes

Protein Packed, Homemade and Healthy Pancakes for Valentine’s Day Breakfast

Valentine’s Day is a great day to remember to show love to the best people in your life. What better way to show love than making a delicious, yet healthy, breakfast for your Valentine?

So many times we use holidays as an excuse to gorge. Well no more my friends. Healthy and Holidays here we come…

Who doesn’t love pancakes? Well, maybe a few..but these aren’t your ordinary pancakes, check out the recipe below.

Ingredients

  • 3 Large Egg Whites
  • 2 TBLS Protein Powder (I used a Superfood Blend from Walmart)
  • 2 TBLS Plain Greek Yogurt
  • 2 TBLS Unsweetened Almond Milk
  • 1/4 TSP Cinnamon
  • 1/2 banana

Combine all ingredients in food processor (this is like the one I use: Ninja, Affiliate Link).

Once all ingredients are mixed up, proceed to make as you would normal pancakes. Allow one side to brown, you’ll know it’s time to flip when the upside is bubbly. Cook through. This recipe makes one serving of three-four pancakes, which estimates about 20 grams of protein.

I think these are delicious by themselves, but feel free to add your favorite fruit to the top with a little bit of Raw honey, Agave or Maple Syrup for sweetness. (HEY! I said a little…)

Be sure to check out my amazing Whole Wheat Waffles too!

Like it? Don’t be greedy, share with your friends!


Add exercise to your healthy eating! Check out my 4-week program Body Crush by nfergyfit. It’s free, 15 minutes/day and all from the comfort of your own home.

Uncategorized

Best Total Body Exercise Learn How to Do a Plank

The ultimate exercise, targeting every muscle in the body, requiring significant core and shoulder strength and stability, the plank is a great total body activity.

Many find it difficult to hold body weight in one position, while others seem to do it flawlessly. The fact is, unless there is a foundation of strength the plank can do more harm than good.

It’s important, as with any exercise, to perform with proper technique to avoid muscle imbalances and/or injury.

Also, recognizing your limitations and adjusting your routine is so important!

Step 1: Alignment

Proper technique is all about alignment. When holding a high plank remember these key tips:

  • Wrists under elbows, elbows under shoulders, elbows are soft and not locked out.
  • Shoulders are down away from the ears.
  • Neck is in a neutral position with chin slightly tucked.
  • Tummy muscles are slightly engaged, gluteus is engaged (your butt muscles)
  • Hips should be parallel to floor (hip bones facing floor)
  • Back is straight
  • Hips should not fall toward floor, and should also not be elevated
Full, Front, Plank

Step 2: Holding the plank

The plank is an ISOMETRIC contraction (basically a hold of muscle contraction for an extended period of time).

As you begin to hold the plank, you may feel your body begin to shake. This is your muscles being challenged and letting you know they are getting fatigued (tired).

Hold as long as you can tolerate WITHOUT losing your alignment.

Step 3: Challenging the front plank

As your muscles become stronger, a simple plank may not be as challenging anymore. There are a few ways to bump up the intensity.

  • lift one leg from the floor
  • lift one leg and the opposite arm, hold
  • alternate lifting and lowering the extremities.
  • tap your toes left and right
  • roll a ball back and forth to a partner

The list could go on, but that is a good list to get you started. Check out the photos:

LIft one Leg
Opposite arm, opposite leg lift
My hips may be higher than they should be, but better higher than lower causing increased strain on my lower back.

Knowing your limitations

Always be sure to be cleared for exercise post pregnancy or any kind-of surgery. The plank is definitley an advanced exercise and knowing your limitations is vital to prevent injury. Here are a few things to pay attention to:

  • Lower back pain–if you notice pressure or pain in your back while trying to hold a full plank, STOP.
  • Shoulder pain–a decent amount of shoulder strength is required to perform a plank too, so if it hurts, don’t do it.
  • If you suffer from Diastisis Recti, the plank is not a good place to start and can actually make this worse. Check out Auburntpt_thrive on Instagram as a great resource from a Physical Therapist for postpartum and Diastisis Recti information

Alternative Planking

BONUS. If a full plank is not quite right for you yet, no worries. There are other ways to build up muscle and core stability progressing towards a full plank. This includes:

  • Wall planks–stand at the wall with your hands shoulder width apart, step back until arms are extended (but not locked out) resume a “plank” in the standing position.
  • Kneeling plank–follow all alignment tips, but instead, keep your knees on the floor. This is not a “dog” position, you should still be planked forwards and feeling it in your core, without the stress on your lower back

Want to see more planking options? Watch this video I put together->> PLANK VIDEO



Looking for a fun way to add planks to your daily routine? Check out my recent plank challenge posted in my stories on Instagram I did over the holidays.

For more exercises and workout routines be sure to follow nfergyfit on Instagram and Facebook! If you liked this information, don’t forget to give a like, make a comment and share with a friend!

Have a resolution to get fit and start exercising this year? Check out my 15 minute per day FREE Body Crush by nfergyfit program.

Visit nfergyfit on YouTube for more quick exercise routines.


Meals, Recipes

How to Make Easy and Healthy Vegetarian Enchiladas.

Sometimes you just need easy, am I right? That’s when the freezer section is a go-to for me. You can find frozen vegetarian “meat” in the frozen section at the grocery store. We use ground beef for many meals at home. (Although, I’ve been cutting back significantly on our use of meat, hence the vegetarian “meat.”)

Okay, Okay, I’ll get to the yummy recipe! (Scroll down for images).

Ingredients:

  • 10 Whole Wheat taco shells (or burrito shells would work too, probably better actually).
  • 1 value size of Meatless Ground “meat.”
  • 1TBLS olive oil
  • 1 small onion
  • 1 Large can of enchilada sauce (your choice)
  • 1 cup of mozzarella cheese (make it Vegan, but getting “vegan cheese”)

Optional: Chopped romaine lettuce, Guacamole, Salsa (for side)

How to:

Preheat oven to 350 degrees. Heat olive oil in pan and saute onion for about 30-60 seconds. Add Meatless Ground and cook until warm. Add 1/2 the can of enchilada sauce and cook until hot, then add 1/2 cup cheese and cook until melted.

Place 1/2 cup mixture inside taco shells, roll up and place in 13×9 baking dish. You’ll have to squish them tightly. Once all enchiladas are in the baking dish, pour the rest of the sauce on top, and sprinkle 1/2 cup cheese on top as well.

Place in oven for 15-20 minutes (or until cheese is melted). Enjoy warm with lettuce, guacamole and salsa.

This meal makes great for a large family or a crowd, or enjoy left overs the next day.

For more healthy meals visit the blog.

Don’t forget, if you think you have a friend who would love this recipe, don’t forget to share it with them’!

Looking for a great exercise program to kickstart your health? Check out my FREE 4-week BODY CRUSH by nfergyfit.

Exercise Techniques, Uncategorized

5+ Exercises for the Core Using Sliders or Paper Plates

Sliders are a great addition to any home exercise program. It’s always nice to add change to your routines, not only to keep from getting bored, but also to challenge your body and muscles to avoid a plateau. (More on plateauing in a later blog post).

I have developed a routine that will target all areas of the body using just your body weight and sliders. (Paper plates can be used too if sliders are not available to you).

I bought my sliders on Amazon. I love them. They are double sided to be used either on the carpet or hard flooring. (Affiliate link: These are the ones I use). They also came in my favorite color…green!

Check out these different ways to use sliders in your workout.

1.) Push-Ups

As you can see below, I had to do these on my knees because using the sliders strongly engages the core muscles (mine just aren’t there yet).

How to:

Start in push-up position, slide the sliders outward to get down to the floor and bring them back in to push-up.

  • Make this more difficult by going into a full push-up (no knees).
  • Make easier by standing and leaning on a wall to do the push-ups.

2. Single Leg Squat with lateral Leg slide

How to: Get your balance on one leg, as you squat down, slide the opposite leg outward and pull back in as you raise up from the squat.

Be sure to keep the knee behind the toe with most weight through the heel or your standing leg. (see how to perform a squat for a better idea.)

3. Lunge

To increase the use of your hamstrings with a lunge, this is a great exercise to do with sliders.

How to: Instead of stepping backward (like a normal back lunge), slide the foot back as you squat with the front leg. Use the hamstrings and engage the core to return to standing. (It’s harder than it looks).

4. Hamstring Curl/Bridge

This is a good one for the hamstrings! I’d say this is pretty advanced.

How to: Start up in the bridge position with feet on their own slider. slowly lower the legs into a straight position, just to a slight bend. Return to the bridge by bending the knees, pulling the sliders with you.

Make this easier by keeping your butt on the floor, just sliding the legs in/out; and even easier sliding one leg at a time, without the butt lift.

5. Various core exercises with plank starting position.

There are several ways you can move your feet on sliders while holding yourself in a plank starting position. This one is easier shown, so check them out in action on the video below. You’ll see all the slider exercises listed above as well. (Don’t see the video below click here).

Well there you have it. More exercises to add to your home or gym routine. Have you tried other slider exercises and want to share? Please do so in the comments! I’m always up for more exercise ideas!

Don’t forget, secrets don’t make friends, so be sure to share the love!

Recipes, Uncategorized

3 Healthy Greek Yogurt Dips for the Holidays in 2019

Disclosure: this post may contain affiliate links. As an Amazon associate I earn from purchases made by you at no extra cost to you.

An excellent exchange for sour cream is Plain Fat Free Greek Yogurt. It’s high in protein and a good source of calcium, without the fat.

There literally is minimal to no taste difference (at least for me) between plain greek yogurt and sour cream. These creamy Greek Yogurt dips will complement any vegetable or even plain chips!

These will make great holiday appetizers and nobody has to know how healthy they are (wink).

Make the day before and then serve on a beautiful holiday tray like any of these (affiliate link).

1: Garlic & Onion Dill Dip

Ingredients:

  • 1 Cup Plain Greek Yogurt
  • 1 Tablespoon dry dill (you could use Fresh Dill too)
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder

How to:

Mix all ingredients in a small bowl, cover and refrigerate for 1-2 hours before serving to allow flavor to enhance. If you are making it for a big crowd, double the recipe!

Enjoy with carrots, celery, your favorite peppers, cucumbers or even a bag of plain chips!

2: Cajon-Curry Vegetable Dip

Ingredients:

  • 1 Cup Plain Greek Yogurt
  • 1 Teaspoon Cajun (or blackened) seasoning
  • 1/4 tsp Curry Powder
  • 1/8 tsp sea salt

How to:

Mix all ingredients together and chill for 1-2 hours (or overnight). Serve cold with veggies of your choice! This one has a bite to it, so be sure to warn your guests that it may be a bit spicy!

3: Cinnamon & Maple Syrup Sweet Potato and Apple Dip

Ingredients:

  • 1 Cup plain greek yogurt
  • 1 tsp cinnamon
  • 1 TBSP Maple Syrup

How to:

Mix all ingredients and refrigerate 1-2 hours, serve cold with sweet potato fries (learn how to make those here) and/or apple slices! (I think it’s best refrigerated overnight).

Be sure to PIN this one for later

Don’t forget to share with your friends and family too!

Check out more healthy recipes on the blog.

Looking to get into shape NOW instead of waiting until the new year? Check out my BODY CRUSH by nfergyfit FREE!

Body Crush sign-up
Recipes, Sweet Stuff, Uncategorized

How to Make Homemade Sweet Potato Fries

Sweet potatoes are good COMPLEX-carbohydrates providing several vitamins and minerals good for health. They contain Beta Carotene, Vitamin B5, B6, magnesium and dietary fiber. When baked, the amount of Vitamin C increases too!

These are some carbohydrates I can get behind! What do you say? Lets bake some Sweet Potato French Fries!

What you’ll need:

  • 5-6 medium sweet potatoes
  • 1 TBLS olive oil
  • 1 Freezer bag (for covering in olive oil)
  • Salt/pepper

How to:

Preheat the oven to 400 degrees. Next, you’ll want to shave the outer skin of the sweet potato. Cut the sweet potatoes into medium to thin slices to represent a “french fry.” Then, shake the potatoes in a freezer back with 1 tablespoon of olive oil.

Lay out on a baking sheet, sprinkle with salt and pepper (I use sea salt).

Bake at 400 degrees for 15 minutes, take out of oven and move them around to be sure they aren’t sticking. Bake another 7-10 minutes until done to your liking!

Serve as a side for any meal or just enjoy as an afternoon snack! Try dipping them in this sweet, homemade greek-yogurt dip for an appetizer at any type of party!

Share with your friends so everyone can be healthier together!

Looking to build strength, endurance, and just get moving? Check out BODY CRUSH by nfergyfit (It’s FREE). Don’t wait until after the holidays to get your butt moving, do it now!

Recipes, Sweet Stuff

Healthy, Plant Based, Creamy Cashew Apple Chip Dessert for the Holidays

Have you ever had that whipped apple and snickers dessert? Usually it has whipped cream in it? Well…I have created something similar, but actually GOOD FOR YOU! (skip to recipe)

This would make a great dessert for the holiday table this year. Healthy won’t change unless we start changing it right? Everything we do revolves around food. One of my petpeeves is when people, who are wanting to get healthy, exercise, eat right, etc., use the excuse, “but I will wait until after the holidays.” Like, why?! There is no need to wait!

There are MORE days that ARE NOT the holidays, than are! You can still indulge in the good stuff at your holiday parties, but what about the other 45 days (give or take)?

Anywho, I got off on a tangit there, and I’m sure you’re ready for this yummy recipe. Have at it, let me know what you think!

Disclosure: As an Amazon Associate I earn from purchases made by you at no extra cost to you when you use my affiliate link.

Ingredients:

  • 3 Apples (I used Honey Crisp, I bet Green Apples would be good too).
  • 1/2 cup chocolate chips (make it vegan with vegan chocolate (affiliate link)
  • 1 cup Raw Cashews
  • 1/2 cup Unsweetened Almond milk
  • 1 TBS honey (or Agave for Vegan)

You’ll want to soak your Cashews in water overnight, or about 6 hours to soften them up.

Once your cashews have soaked, go ahead and drain the water. Place the cashews, honey, and almond milk in a blender or food processor. Blend until creamy.

Next add the apples, cashew mix, and chocolate chips in a bowl and mix with spoon or spatula.

That’s it! Dessert is done!

I’d love to know what you think! Be kind and share the health!


Looking to jumpstart your workouts? Try my FREE BODY CRUSH by nfergyfit 4-week program!

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