If Your Workouts Aren’t Working, Try This

You guys know our FAVORITE personal trainer and fellow coach in the 10 in 4 Challenge, Dave Smith, right? Well, today he’s sharing some fascinating info on workout intensity and doing workouts that get results. It might be quite different than what you’ve heard before … and he’s even got a workout for you to try! Why Are Your Workouts Not Working? When it comes to exercise, a lot of people fall into one of two groups: Group #1: I don’t like it. These people dislike working out. They don’t like going to the gym, they don’t like sweating, and …

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Skinnytaste Meal Plan (April 30-May 6)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Good news for those of you asking, The Skinnytaste Meal Planner is back in stock. There was a misprint on the previous so we had to go back to the printer. It should be all fixed now!

If you’re new to my meal plans, I’ve been sharing free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/30)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: Cilantro Chicken Salad (1) in a half a small (2 ounces) avocado (3)
D: Zucchini Casserole (2) and a hearty green salad (2)* with Buttermilk Ranch Dressing (1)
Totals: Freestyle Points 16, Calories 857**

TUESDAY (5/1)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup mixed berries (0)
L: LEFTOVER Zucchini Casserole (2) and a hearty green salad (2) with Buttermilk Ranch Dressing (1)
D: Turkey Stuffed Peppers (5) with a simple green salad (2)***
Totals: Freestyle Points 19, Calories 883**

WEDNESDAY (5/2)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with a simple green salad (2)
D: BBQ Shrimp Skewers (1) with grilled corn on the cob (0) and 1 teaspoon butter (2)
Totals: Freestyle Points 17, Calories 807**

THURSDAY (5/3)
B: Yogurt Chocolate Chip Muffins (7) with 1 cup cubed cantaloupe (0)
L: LEFTOVER Turkey Stuffed Peppers (5) with 10 carrot sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: Southwest Chicken Skillet (5)
Totals: Freestyle Points 18, Calories 842**

FRIDAY (5/4)
B: Greek Yogurt with Berries, Nuts and Honey
L: Chickpea Egg Salad (2) with an apple (0)
D: Honey-Teriyaki Salmon with Cauliflower Rice (4)
Totals: Freestyle Points 15, Calories 917**

SATURDAY (5/5)
B: Avena-Healthy Oatmeal Shake (4)
L: Light Spinach and Feta Frittata (2)  with 10 carrots sticks (0) and LEFTOVER Buttermilk Ranch Dressing (1)
D: DINNER OUT!
Totals: Freestyle Points 7, Calories 353**

SUNDAY (5/6)
B: PB & J Healthy Oatmeal Cookies (2) and fruit salad (0)#
L: LEFTOVER Chickpea Egg Salad (2) with an apple (0)
D: Asian Lettuce Wrap Chicken Chopped Salad (8)
Totals: Freestyle Points 13, Calories 985**

*Green salad (per serving) includes: 2 cups romaine, ¼ cup each: carrots, tomatoes, cucumber, chickpeas, ½ a scallion and 2 tablespoons sliced almonds.

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

***Simple salad (per serving) includes 1 ½ cups mixed greens with ½ tablespoon olive oil and 1 teaspoon apple cider vinegar

#Fruit salad (per serving) includes ½ an apple and ¼ cup each: strawberries, blueberries and cantaloupe

(more…)

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11 New Workout Songs for May 2018

Turn on these tunes and work it out. It’s almost May, yo! I Wanna Dance With Somebody (Who Loves Me) – Recorded at Spotify Studios NYC, Fall Out Boy Because everyone loves a good Whitney cover. No Excuses, Meghan Trainor No excuses needed to rock out to this one. Stardust, Shwayze Because you’re a (workout) star. Lemon (Drake Remix); N.E.R.D, Rihanna, Drake Just try not to move while you listen … Hoodie On, Matt + Kim We did this workout … with a hoodie on. Life in Pink, Kate Nash Kate Nash, we heart you. Out On the Street, The …

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Honey-Teriyaki Salmon with Cauliflower Rice

Baked Honey-Teriyaki Salmon and Asparagus with Cauliflower Rice, this 15-minute dinner is not just tasty, it’s also good for you!

Salmon is my go-to fish, are fantastic sources of DHA, the omega-3 fatty acid that is essential for brain development. I rotate through all my salmon recipes, some of my favorites are Maple Soy Glazed Salmon, Healthy Salmon Quinoa Burgers, Seattle Asian Salmon Bowls, and Gochujang Glazed Salmon, just to name a few!

(more…)

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Yogurt Chocolate Chip Muffins

These Yogurt Chocolate Chip Muffins are so moist and high in protein thanks to Greek Yogurt! Perfect to make ahead for breakfast!

Yogurt Chocolate Chip Muffins

My ricotta cheese chocolate chip muffins have been so popular, they inspired me to try a Greek yogurt version. These Yogurt Chocolate Chip Muffins were such a hit with my daughter Madison! She said they are the BEST muffins she ever tasted! That’s huge considering she’s pretty picky, and perfect as I found a new make-ahead breakfast recipe to add to my rotation.

(more…)

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The Best Dumbbell Exercises for Your Arms

I’ve always had a thing for working my arms. For some reason, they’ve always just been the most responsive to strength training. My friend Sam jokes that she never sees in me in sleeves. She’s not wrong — I do love to show off my arms. Everybody’s got their thing, right? With so much equipment out there, and new stuff being added all the time, dumbbells (here are our fave ones to use) are still the perfect tool to build your bi’s and tri’s. So here we go again, finding new purpose for an old favorite — this time we’re using …

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Southwest Chicken Skillet

Southwest Chicken Skillet with Corn and Zucchini is the perfect veggie-loaded dinner made all in one pot!

Southwest Chicken Skillet

This veggie-loaded chicken dish is perfect for weeknight cooking! The chicken and vegetables are so flavorful, seasoned with Mexican spices and a squeeze of lime juice at the end which brightens it all up. And bonus, it’s made all in one pot for easy cleanup! I used boneless chicken thighs which for more flavor, but breasts would also work.

(more…)

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Podcast Ep 79: Nutrition Expert Dr. Joel Furhman

If you (or someone you care about) needs a little more convincing on the importance cutting junk food out completely, look no further than today’s guest, Dr. Joel Fuhrman. Seriously, he is passionate (to say the least!) about educating the masses on the immense damage just a little greasy food can cause. After this episode, you may never look at french fries or baked goods the same way again! In his newest book, Fast Food Genocide, he outlines exactly how processed foods can affect your health — we’re talking several kinds of cancers, autism, heart attacks and depression. He also mentions how …

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Last Chance to Get These Adorable Leggings With Pockets

It has been a FUN couple of weeks. We never in a million years thought we’d get to collaborate and help design a pair of leggings as cute, functional and performance-oriented as these. But we did! And we are in LOVE with them. And we’re getting down to the final days of our flash sale. After Wednesday, they will be gone. Done-zo. Never able to be ordered again. Which means that if you haven’t ordered your pair yet, you’ve gotta hop to it right now! Order your leggings here. And just in case you need a few more reasons to …

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Skinnytaste Meal Plan (April 23-April 29)

A free 7-day flexible meal plan including breakfast, lunch and dinner and a shopping list. All recipes include calories and Weight Watchers Freestyle Smart Points.

Happy Saturday, hope everyone is doing great! I just ran my first 5K today and I am over the moon, since I am not a runner. I am also shooting the final lifestyle photos Sunday for my upcoming cookbook, Skinnytaste One and Done (comes out October!). There’s no cover finalized yet, but it’s available for pre-order on Amazon.

If you’re new to my meal plans, I’ve been sharing free, 7-day flexible healthy meal plans (you can see my previous meal plans here) that are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, wine, etc. You should aim for around 1500 calories* a day.

There’s also a precise, organized grocery list that will make grocery shopping so much easier and much less stressful. Save you money and time. You’ll dine out less often, waste less food and you’ll have everything you need on hand to help keep you on track.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing!

PS – If you want to make your own meal plan, you can search for recipes by course in the index.

THE DETAILS:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. While we truly believe there is no one size fits all meal plan, we did our best to come up with something that appeals to a wide range of individuals. Everything is Weight Watchers friendly, I included the updated Weight Watcher Freestyle Points for your convenience, feel free to swap out any recipes you wish or just use this for inspiration!

The grocery list is comprehensive and includes everything you need to make all meals on the plan. I’ve even included brand recommendations of products I love and use often. Cross check your cabinets because many condiments you’ll notice I use often, so you may already have a lot of them.

And last, but certainly not least, this meal plan is flexible and realistic. There’s plenty of wiggle room for cocktails, healthy snacks, dessert and dinner out. And if necessary, you can move some things around to make it work with your schedule. Please let me know if you’re using these plans, this will help me decide if I should continue sharing them!

MONDAY (4/23)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Veggie Lasagna Stuffed Portobello Mushrooms (6) with an arugula salad* (4)
Totals: Freestyle Points 18, Calories 929**

TUESDAY (4/24)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 cup strawberries (0)
L: Chopped Salad with Shrimp, Blue Cheese and Bacon (7)
D: Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1) and Creamy Cilantro Tomatillo Dressing (1)
Totals: Freestyle Points 13, Calories 843**

WEDNESDAY (4/25)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1)  and Creamy Cilantro Tomatillo Dressing (1)
D: Sheet Pan Italian Chicken and Veggie Dinner (8)
Totals: Freestyle Points 14, Calories 920**

THURSDAY (4/26)
B: Broccoli and Cheese Mini Egg Omelets (1) with 1 orange (0)
L: LEFTOVER Instant Pot Pork Carnitas (3) over 2 cups chopped lettuce (0), 1 ounce avocado (1)  and Creamy Cilantro Tomatillo Dressing (1)
D: Grilled Steak with Tomatoes, Red Onion and Balsamic (4) and corn on the cob (0) with 2 teaspoons butter (3)
Totals: Freestyle Points 13, Calories 855**

FRIDAY (4/27)
B: 6 ounces nonfat Greek yogurt (0) with ½ cup blueberries (0) and 1 teaspoon honey (1)
L: Orange and Arugula Salad with Red Onion and Gorgonzola (4) topped with 3 ounces leftover steak (3)
D: Broiled Miso Salmon (1) with Asian Chopped Salad with Sesame Vinaigrette (4)
Totals: Freestyle Points 13, Calories 934**

SATURDAY (4/28)
B: Strawberry Peanut Butter Swirl Smoothie Bowls (7) (Double for 4 people)
L: Baked Potato Soup (5)
D: DINNER OUT!
Totals: Freestyle Points 12, Calories 460**

SUNDAY (4/29)
B: Easy Bagel (3) with 2 tablespoons light cream cheese (3) and 1 cup mixed berries (0)
L: Tuna Deviled Eggs (2) with an apple (0)
D: Moroccan Meatballs (6) with 1 cup cauliflower “rice” (0)
Totals: Freestyle Points 14, Calories 1,008**

*Arugula salad includes 1 ½ cup arugula, ½ ounce shaved parmesan and 2 tablespoons balsamic vinaigrette

**This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

(more…)

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10 Minutes of Hills: The OTF-Inspired Workout That Made Me a Stronger Runner

For a full year now, I’ve been going to a few Orangetheory Fitness classes a week. I do that, plus a few hard-core workouts at my usual gym, The Fit Pit, plus a quick run around the neighborhood or some yoga at home as needed, and I feel like my it’s been really great for overall fitness. I’m doing a lot of different things, but in a way that I really enjoy and that allows me to ebb and flow with my work and childcare schedule — which is, like, always changing. (You know how that goes, right? Of course …

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Strawberry Peanut Butter Swirl Smoothie Bowls

Strawberry Peanut Butter Swirl Smoothie Bowls – absolutely delicious, this is my new go-to 5-minute smoothie bowl with just a few ingredients! A satisfying, nutrient-rich, plant-based breakfast, snack or even dessert!

Strawberry PB Smoothie Bowls

The smoothie bowl craze has been going strong for the past few years, and what’s not to love, rather than drinking your smoothie, making it thicker allows you to add some toppings and eat it with a spoon! This combination made with bananas, strawberries was absolutely delicious and will be on repeat again. It literally takes 5 minutes to make, so it’s great for weekday breakfasts (just make sure you freeze the strawberries the night before). (more…)

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From Hollywood to Your Home: 5 Tips From Celeb Trainer Paul Vincent

Not long ago, we went, well, nuts for this recipe from Paul Vincent, a Hollywood trainer who’s worked with celebrities like Chris Pine, Ryan Gosling, and Harrison Ford. And while we do love that seasoned almonds recipe, we wanted to hear a little more from him. Like, oh, what it’s like working with Han Freakin’ Solo. Happily, Paul obliged! I’ve been on numerous movie shoots like, Star Wars: The Force Awakens, to help my clients prepare for big roles. Something I learned very quickly is that I needed to train actors in the same way that I trained my athlete …

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Moroccan Meatballs

Moroccan Kefta Meatballs made with tomatoes and olives are simmered together in the slow cooker or Instant Pot in this easy and exotic Moroccan dinner. Whole30, gluten-free and Paleo.

Moroccan Meatballs

Traditionally called Kefta, this Moroccan meatball meal is usually cooked in a tagine (an earthenware pot with a cone-shaped cover) but you’ll find the slow cooker or pressure cooker works just as well. With cumin, paprika, cinnamon, parsley and cilantro, this Moroccan dish is highly spiced, but not spicy. I hope you love it as much as we do!

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Podcast Ep 78: RAD Experience Fitness Expert Robbie Ann Darby

Ever wished your workout felt more like a party? (Haven’t we all!) Well,  get ready because today we’re talking with Robbie Ann Darby, an actress, dancer, and fitness expert who hosts a series of RAD fitness events where, as she puts it, “event planning meets fitness.” However, her personal journey has had its rough moments beginning with an eating disorder which began between middle school and high school. The pressure to stay thin and popular, as well as Robbie’s admitted perfectionism, created the perfect storm for disordered eating that lasted well into grad school. She’s vocal about her struggle as well …

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Chopped Salad with Shrimp, Blue Cheese and Bacon

This hearty Chopped Salad with Shrimp, Avocado, Blue Cheese and Bacon is simple and satisfying. Great for lunch or dinner!

Chopped Salad with Shrimp and Avocado

So easy to make, made with butter lettuce, avocado, tomatoes and corn and finished with a drizzle of olive oil.

Spring for me always means less comfort food, and more hearty salads for lunch and dinner. Some of my go-to’s are Rosemary Chicken Salad with Avocado and Bacon, Carne Asada Steak Salad, or Crock Pot Chicken and Black Bean Taco Salad, just to name a few but I just love a salad with shrimp and avocado (Zesty Lime Shrimp and Avocado Salad is a favorite)! (more…)

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Forget Stretching: Alignment Is the Key

Wish you were more limber and flexible? Hey, us, too, which is why we’re sharing this guest post on how to really become more flexible from Rachael Schultz of Elev8d Fitness. According to her research, it’s not about stretching more … it’s all about alignment. And it’s so interesting. Forget Stretching: Alignment Is the Key, By Rachael Schultz After a long day at work or an extra hard workout, you probably stand up at some point to realize your legs, your back, your shoulders have become quite stiff. The solution you’ve been hearing for years? You need to stretch more. After all, …

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Weight Loss Success Stories: Johanna Halosz

“77 lbs later, now a size 6/S, with 118/78 blood pressure and vastly improved Cholesterol numbers. Weight loss is 100/100, intake and exercise. I started walking on week 2, one single 18 minute mile at a time. Now a part time Pilates Instructor, I hike, kayak, SUP paddle, and rock climb to cross train and keep my exercise exciting and interesting too!”

Warning: Serious motivation ahead.

Weight Loss Success Stories: Johanna Halosz

Like many women, I have struggled with my weight my whole life. I hovered around a size 16, dipped down to a 12 maybe twice since 1988, and topped out at a size 20, XXL, in 2014. Right around my 40th birthday, my husband and I took a fantasy Christmas vacation to Hawaii. We saved and planned and had an amazing time. Always active, and social, and adventurous, we did quite a bit of swimming and dining, drinking and snorkeling, hiking and golfing. But looking back on day 13 at the 2000 pictures we took as we packed up to head back to reality, I was so horrified by what I saw. It was the first time I was really sickened by my appearance, and sat staring at myself, crying. Wow. How did I let it get to this, and how did I not know?

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