Have my sweets and eat them too!

Most people think that I don't eat anything but protein powder,  chicken and broccoli. Or that I am on a consistent diet and I deprive myself of indulgences.Well that is absolutely not the case! I am addicted to sweets.  When most people want sweets they charge to the freezer for the ice cream or rummage for a candy bar.  Living a paleo lifestyle does not limit me to fruit, veggies and meat.  It has actually expanded my pallet and I now eat so many different things I never thought I liked. 

Here is an easy recipe for something so delicious that you will have to use self control to stop eating them! Best part it only takes about 5 min to prepare.

No- bake coconut chocolate balls
1/3 cup agave or honey
1/3 cup coconut oil melted
1/3 cup almond butter
1 1/2 tbs cocoa powder
1 tsp vanilla  (I use brandy!)
2 cups sweetened shredded coconut

Mix everything together and roll into balls.  Refrigerate for about an hour and enjoy!

I have made these a few times,  and each and every time people cannot just eat one!  This is a simple,  paleo, gluten free recipe to enjoy. I moderation of course, If you can!

Get a better butt by summer

It's getting warmer and shorts, mini skirts and bathing suits will soon be pulled from their hiding spots and back into wardrobe rotation.  What better time to hit the gym then right NOW! Here are a few exercises to get your booty in shape by summer. I have attached video tutorials to help out. I'm not promising miracles, but these exercises if done correctly will help your badonkadonk.

1. Single leg dead lift with at least a 20 lb.  kettle or dumbbell. Make sure to keep good posture while doing this exercise.
3 sets of 12-15 reps.
http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-one-legged-deadlift

2. Full range of motion dead lift.  Start off with light weight and increase the weights as you continue. To avoiid injury to your back make sure your back is flat and your drive off your heels. It helps to look at something high on a wall to keep your head up.
5 sets of 20, 15, 10, 5, 5.
http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

3. Cable pull through. With this exercise you need to really reach through your legs get a good stretch and pop up fast, keeping your shoulders slightly rounded.  Make sure not to arch your back at the top. try to keep the weight as heavy as you can without letting the cable pull you off balance.
4 sets of 20
http://www.bodybuilding.com/exercises/detail/view/name/pull-through

5. Single leg glute bridge.  This exercise seems relatively easy until you hold it up at the end!
4 sets of 10, on the last one of each set squeeze your butt like you are crushing and apple and hold for 10 seconds.
http://www.bodybuilding.com/exercises/detail/view/name/single-leg-glute-bridge-

6. Back extension. With this exercise you need to adjust the machine so it hits your hip bones, this will get the exercise to hit your booty.  On your way up, again SQUEEZE your cheeks like you are crushing that apple!  By squeezing it will draw your body up, but do not arch at the top.  Make sure to keep your shoulders rounded and really stretch at the bottom.
4 sets of 15, if you feel strong enough try it holding a kettlebell.
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

With each exercise you need to really SQUEEZE and CRUSH that apple, and thrust your hips,  all while pulling your pelvis to your rib cage.  You should feel your abs engaging with each movement as well. If you feel like you are getting a secondary ab work out you are doing it right! If you throw these few exercises into your weekly regiment 2 times a week you will see an improvement in your behind by summer time!

I hope this helps you guys!

*Disclaimer* If you have any questions please ask, or seek out a trainer to demonstrate and help you,  because one wrong move with an exercise can throw your back out. 

Stay Beautiful,
Kristen

You want one don't ya!

I have found the mother of all backpacks ! The fitmarkbags.com classic backpack (when my husband doesn't steal it)! This bag is a life changer! It is perfect for going from the gym to work, school, or wherever. This bag makes my life so much easier and organized.

The main large compartment is a perfect fit for my gym clothes and a towel or school books. it opens wide enough so you can see everything in there. Nothing is hidden from sight or falls into the black hole we know all backpack have! The water bottle slot is a good size and fits even my larger bottles. Best part, the bottles stay standing upright! Lord knows I have had many accidents, and wet clothes or school books, are not fun! In the back of the bag there is a padded zippered area that fits my laptop. And for those of you who tend to loose your sunglasses, scratch, or sit on them there is a soft lined spot for those too! And the bottom zipper wraps around, opens big and fits your sneakers. This bag has hit all the marks that an active athlete looks for.

And for the beach bum this bag is perfect too! Enough room for a few towels, beverages, and I use the bottom section for snacks instead of shoes! Through your MP3 player and speakers in there and you are good to go!

This bag is perfect for pretty much every aspect of my life. I take it everywhere, probably couldn't get through a day with out it! And if you aren't into backpacks there are a variety of different bags on the fitmarkbags.com site. From totes to messenger bags. There is one for every walk of life.

Stay Beautiful,
Kristen

beautifully primal http://beautifullyprimal.blogspot.com/

Wanna eat out don't ya?

Its hard these days to go to a restaurant and find a healthy option, especially if you are following the primal diet.  Everything seems to come with a side of fries, or bread for starters.  And going out with friends can pose as a challenge as you try to not look too picky as you are altering the entire meal you ordered.  Not to mention the looks you get from the waitress when removing almost everything.

Finding a restaurant with a gluten free menu is a start. That will give you many more options. One of my personal favorites is Ruby Tuesday. I never have a problem ordering a perfectly satisfying primal meal.  My usual go to is the BBQ chicken with broccoli and spaghetti squash. Today I went to Red Robin.  I had full intentions of not eating and sipping on my water with lemon until I saw the Ensenada chicken platter! It comes with 1 chicken breast or 2 and a salad. I went for 1 chicken breast and balsamic dressing. Very filling and delicious all for under 400 calories and 28 grams of protein, and less than 20 carbs!

So it is possible to eat healthy while out and about. You just need to be conscience of your choices. So take the bread off, ask for extra veggies and you will be well on your way to making that meal primal!

Stay beautiful,
Kristen