TRX – Arms Series

As we discuss in TRX Abs and TRX – Leg Series the TRX is one of our favorite apparatuses. Through combining our knowledge of TRX set exercises, pilates, yoga, and dance, we have developed this TRX arm workout.

To effectively complete this workout, we recommend doing each exercise (TRX Row, TRX Wide Row, V Flys, and TRX Pull-Ups) for 30 seconds, repeating the set 3 times. It may take a few go rounds to get to this point, and that is okay! Completely it once or twice is great, just continue to work up to the 3 set goal.

Click the link below for the video to our workout:
TRX – Arms Series

Don’t forget to follow our instagram account @flexfirstfitness as well for more updates!

xoxo K&A

ZERO BELLY DIET

Need a good book to read this Summer? Check out David Zinczenko’s, New York Times bestselling author of Eat This, Not That!, book ZERO BELLY DIET to learn about the revolutionary new plan to turn off your fat genes and help keep you lean for life! Zinczenko advertises losing up to 16 pounds in 14 days! While weight loss varies from person to person, Zinczenko’s plan in very similar to our workout and meal plan.

This book shares information about healthy eating, recipes, workout routines, and much more! Click here to view Zinczenko’s website to order the book and learn more about the Zero Belly Diet.

xoxo
K&A

Guilt-free cookies

Makes 12 Cookies

1 1/2 cups unsalted blanched almonds
2 very ripe bananas
1/3 cup brown sugar
1/2 cup peanut butter
1/2 teaspoon baking soda
pinch of salt
1/2 cup vegan dark chocolate chips

  • Preheat oven to 350° F.
  • Place the almonds in a food processor and pulse until ground to a near flour-like consistency.
  • In a mixing bowl, mash bananas into a paste. Add the brown sugar, peanut butter, baking soda, salt, and ground almonds and stir until evenly combined. Gently fold in the chocolate chips.
  • Form each cookie by dropping 2 tablespoons of the batter onto a cookie sheet, leaving at least 3 inches between cookies. Bake for 8-10 minutes, until the edges are brown.

>Per cookie: 114 calories, 8g fat, 3.5g protein, 2.5g fiber

xoxo
K&A

Very Berry Smoothie

Here is another one of our favorite post workout smoothies. It is a great sweet treat to reward yourself after a hard workout!

11030851_2745794769376_5643524421884345160_n1 cup coconut water or almond milk
Handful of frozen strawberries
1/4 cup of frozen raspberries
1/4 cup of frozen blackberries
1 scoop of vanilla protein
1 tablespoon chia seeds
1 tablespoon flax seed
1 cup broccoli
1 cup of ice (if fruit is not frozen)

Again it doesn’t make a difference if you use fresh or frozen fruit. The bonus of using frozen is that you don’t have to use ice which keeps the flavors on par!

Hope you enjoy!
xoxo
K&A

Favorite Snacks

Healthy, hearty snacks are CRUCIAL to getting through a busy day. Here are a list of our favorites:

  • Celery, PB, white raisins (yes…blonde ants on a log)
  • Apples/oranges/other fruit
  • Almonds
  • Rice cake with PB
  • Veggie medley with dip
  • Bars (Nature Valley Protein, Cliff Bars, PRO BAR – ordered from least to greatest calories, last can be used for meal replacement)
  • Trail mix

Although these snacks are basic, grabbing something quick that is not going to set you off course is imperative to success! Let us know some of your favorites too in the comments below!

xoxo K&A

TRX – Leg Series

As we discuss in TRX Abs the TRX is one of our favorite apparatuses. Through combining our knowledge of TRX set exercises, pilates, yoga, and dance, we have developed this TRX Leg workout.

To effectively complete this workout, we recommend doing each exercise (hanging squats, sprinter start, jump squats, and switch single leg lunge) for 30 seconds, repeating the set 3 times. It may take a few go rounds to get to this point, and that is okay! Completely it once or twice is great, just continue to work up to the 3 set goal.

Click the link below for the video to our workout:
TRX Legs

xoxo K&A

A Natural Energy Drink

Green tea is loaded with antioxidants and nutrients that have a powerful effect on your body. If you drink green tea suddenly you will have the power to: live longer look younger, have more energy, lose weight, get sick less, feel better more, maximize quality of life, reduce risk of chronic diseases, increase lifespan, improve cholesterol levels, boost your productivity, promote wellbeing, refresh your outlook. With that said picking the right green tea is essential.

We enjoy drinking Green Tea HP™. Green Tea HP™ is a proprietary blend of extracted antioxidants from fresh green tea, noni juice, açaí, resveratrol and pomegranate. Green Tea HP™ comes in convenient single serving pixies that you can take on the go. Open a pixie and pour it into 12-16 ounces of water then shake it up. We recommend using one pixie with breakfast and one pixie with lunch.

We drink Green Tea HP™ over other green tea products because it contains the right amount of green tea antioxidants in each pixie. We have been drinking Green Tea HP™ for four years now and have noticed a change in our energy, weight loss, metabolism, and attitude. Additionally, we have reduced our consumption of high-calorie, low-nutrition beverages like coffee, energy drinks, weight loss supplements and sodas by replacing them with Green Tea HP™.

Check out their website at www.greenteahp.com to see how the product is made, more benefits, and order yourself some because you wont regret it!

xoxo
K&A

A Breakfast Alternative

Sometimes when we aren’t feeling a smoothie in the morning, we resort to this go to omelette:

  • Egg whites
  • Spinach
  • Low fat feta cheese

Other ingredients to throw in:

  • Chicken sausage
  • Mushrooms
  • Top with avocado

Great way to get your AM proteins and feel energized for the day. Happy Hump Day!

xoxo

K&A

Tortilla Soup

Here’s a recipe to one of our favorite soups! Make the base in a blender and throw in some wild rice, shredded chicken, corn, and black beans. Great meal prep for a cold week!

Base Ingredients:

  • 3 cups (720 ml) chicken, beef, or vegetable broth
  • 1 Roma tomato
  • 1 carrot
  • 1 rib celery
  • 1 thin slice of onion
  • 1 garlic clove, peeled
  • 1 thin slice of red bell pepper
  • 1 mushroom
  • 1 teaspoon taco seasoning
  • Dash ground cumin

xoxo
K&A