Notice that I didn’t give specific measurements for this one? That’s because all the ingredients are super macro friendly and adjustable to fit your current diet. Just toss it all together in a bowl and let chill in the fridge for an hour or even overnight.
Depending on my goals, I like to serve mine in a salad or on top of rice cakes. Both are pretty low carb! If my carbs are higher, then I’ll wrap them in a tortilla! Super flexible recipe. Enjoy!
As always, if you try it, tag me @littlewarriorfitness, I love seeing your creations!
When someone first comes to me with a desire to improve their health and fitness, I try to dig a little deeper past their physical goals. Sure, we all want to look our best, but we all want to feel our best too! Today I’m going to share with you my top 3 tips to develop habits that become routines so that you are not relying exclusively on willpower.
I believe the 3 most important pillars when creating your new lifestyle are mindset, nutrition, and fitness. Let’s dive into how to set yourself up for the process by starting a journal, getting fresh groceries, and reviewing your workouts.
Tip #1: Your Journal
Pick a specific time to journal and hold yourself to it. Journaling first thing in the morning can help you visualize your goals, whereas journaling last thing before bed can be a great time to reflect upon your day. Decide what will be the most effective for your daily schedule!
There are a lot of great journal templates out there, but I recommend getting something completely blank and creating your own flow within those pages. If you create your OWN system that fits your purpose and needs, then you will be much more likely to stick with the process and develop consistent habits.
Tip #2: Fresh Groceries
There are many effective research based diets in today’s world, but the diet that will be the most successful for you, is the diet that you will stick to. Whether you are following keto or you are including all foods in moderation, you’ll notice that you think clearer, move better, and sleep deeper when following a whole foods approach. Meaning you aim to eat 80% of your food from whole food sources and leave 20% for treats, like Shrewd Food!
Find some time to build a meal plan that includes a good mix of whole foods and fun treats. Then you can follow that plan for just a few days or even one week. It’s a great way to start establishing consistency!
Tip #3: Your Workouts
For your workouts, I recommend picking a specific time and specific days just like you would with your journal. Think realistically about this one. We often get so excited to start chasing new goals that we want to do all of the things, all of the time. Try starting off slow. If you can fit 3 days of exercise into your schedule that’s great. You can always add more days later rather than overwhelming yourself with 6 days of workouts only to feel defeated and quit all together.
So think about how these 3 tips fit into your life. Create a set schedule and a very clear plan of action for just one day. What vital tasks will help move you towards your goal? Prepared meals? Scheduled workouts? Alone time for personal development? If you can execute one single day, then you can repeat that day over and over and before you know it, you will have finished up one whole week, which turns into months and years of a healthy lifestyle!
I’m linking Shrewd’s blog here in case you want to check it out!
Cream together the butter and sugar. Stir in eggs and bananas. Mix in salt, baking soda, and flour. Fold in chocolate chunks… I usually do about 1-2 hand fulls! Pour the batter into a greased loaf pan and bake it for about 40-45 minutes (especially if you like it gooey inside!
This is the perfect weekend recipe. It fills your kitchen with that fresh baked smell and has everyone coming back for seconds.
As always, if you try it, tag me@littlewarriorfitness, I love seeing your creations!
Chop all ingredients, toss in salad dressing, and let it chill in the fridge! That’s it!
This is seriously not even a real recipe! But it’s super easy, and pairs easily as a side. Want to make this the main dish? Add some pasta and/or protein and boom! Greek Power Bowl is done!
As always, if you try it, tag me @littlewarriorfitness, I love seeing your creations!
When it comes to workouts, we want to get in, get out, and make the most of our time! The same goes for our research on said workouts. Today we’re keeping it short and sweet while talking about how to amp up your exercise routine. Check out these 5 powerful strategies to enhance your workouts and maximize your results.
Strategy #1: Speed it Up
As a wife and mom, I’m always pressed for time, so I tend to use supersets as a way to speed things up. A superset is two or more exercises performed back to back with little to no rest in between. I like to combine complementary muscle groups to really maximize my time!
For example, if I’m training upper body I might pair back and bicep exercises together or chest and tricep exercises together.
Supersets not only speed up your workout, but they increase the amount of calories your burning during and after the session too. It’s a win win.
Strategy #2: Slow it Down
Now, you might be thinking “Wait, didn’t she just tell me to speed it up?” yes, but slowing down exercises can have a great impact as well!
We can’t go all out all the time. Slowing things down will improve your mind muscle connection. When you do that, you’ll be more aware of your form and be able to complete movements properly.
Visualize raising and lowering a dumbbell during a bicep curl, I can feel the burn just thinking about it!
Strategy #3: Pulse it Out
You might not expect a lot from this tiny movement at first, but pulsing isolates all your stabilizer muscles.
Here you’re going to be moving just a few inches above and below the most challenging point of the movement.
For example, if I’m training lower body, I might incorporate pulse squats to isolate the muscles in my quads.
Strategy #4: Hold Tight
Holding exercises also known as isometric exercises are a safe, low impact technique to tone your entire body.
Holding movements are great for building strength because they help strengthen your tendons and ligaments, keeping you injury free.
Think of exercises like wall sits, planks, or handstands… it only takes about 20 seconds for the challenge to begin!
Strategy #5: Focus on Form
Last but not least, be intentional and focus on your form the entire time.
We’ve all had those workouts where we just go through the motions.
The goal when focusing on form is to workout more efficiently so that you can channel your energy into the movements that really make a difference.
Ready to challenge yourself with some of these strategies? Give the Rapid Warrior Workout below a try!
Spicy Mayo (I used jalapeno aoli and it worked great too!)
Instructions
First, prepare the rice ahead of time and refrigerate so that it’s cool. I cook my rice in organic low sodium chicken broth instead of water and it’s a game changer! It adds a little more flavor to the rice and makes it sticky like sushi rice.
Then, use a grater to finely chop the carrots and cucumber.
Next slice up the green onion.
Finally, dice up the avocado and imitation crab last so that they are nice and fresh.
Once all your ingredients are prepared, you can start assembling your bowl in the exact portions that you want.
Toss it all together and top with liquid aminos!
Such an easy, light, and refreshing recipe. If you know me, you know I keep my cooking stupid simple in order to crank meals out for my crazies. My favorite part about these sushi bowls, is that everyone gets to customize their own!
Place 2 pitas on a metal pan, top with basil, thinly slices tomatoes, and cheese, leaving room for the crust.
Place pitas in the oven for about 2-3 minutes, checking them frequently to make sure they don’t burn!
Seriously, how easy is that? The best part about these is that everyone gets their own personal pizza. Top it with turkey pepperoni if you’re in need of protein, more cheese for extra fats, switch to a tortilla for lower carb, or go vegetarian and add all your favorite veggie toppings.
No need to toss the crust either. Pitas pair amazingly with my Greek Power Bowls (that’s my go to side dish for pizza nights). If you try it, tag me @littlewarriorfitness, I’d love to see your creations!
You know that feeling when you walk into the gym for the first time? The feeling that everyone is looking at you because you don’t know what you’re doing? You’re desperately trying to read the tiny descriptions of each exercise on the machines. You’re looking around at what other people are doing. You’re contemplating using free weights. You’re thinking “WTF am I doing?” and then, you end up on cardio… the “safe place.” You figure anyone can walk on a treadmill, ride a bike, or use an elliptical, so that becomes your “go to.” When this happens you miss out on so many amazing benefits of resistance training and exercise variation. So, take some time to educate yourself on different exercise modalities so that you don’t turn into a cardio bunny like I used to be!
Lets begin with the less intimidating strength-training machines. These are excellent options if you are new to the gym. Machines keep you in a fixed range of motion to help target the muscles you want to work. They’re also great for supersets and circuit-training because you can easily change the amount of weight and you don’t need a someone to spot (help) you. Once you start to feel comfortable with machines, you may want to branch out into free weights such as barbells and dumbbells.
Free weights will allow you to perform complex exercises which require more energy and allow you to burn more calories in a shorter period of time. When using free weights, control and stability are extremely important. For certain exercises, you may need a spotter if you are trying to lift heavy weight..
Cable machines are also effective for many phases of training. Cables can be used to improve everything from stability, endurance, hypertrophy, strength or power. The important thing to remember when using these machines is to match the cable to the muscle’s natural line of pull. When everything is in line, your movements will feel a lot more natural.
Resistance Bands are best used to build muscular endurance. One of the biggest advantages of resistance bands is that they are low cost and very portable. These would be an excellent option if you prefer to workout at home or you travel for work. If your goal is to gain strength, then these might not be the best option for you.
Medicine balls are handy because they can be thrown, caught and used to provide resistance in a variety of movements and intensities. Kettlebell training is different from barbells, dumbbells and medicine balls because the center of mass is away from the handle. The swing type movements and increased need for strength and coordination make this a challenging but fun form of exercise. Because kettlebell training recruits so many stabilizers you will increase metabolic demands and calorie burn!
Stability balls and BOSU balls help increase the intensity of the workout by decreasing the stability. Using these forms of exercises in your training will help to increase your balance, stability and strength. Fun fact: BOSU stands for Both Sides Up!
Last but not least is YOU! Body weight training is great because it doesn’t require any extra load or equipment. Typical body weight exercises are push-ups, pull-ups, squats, lunges and sit-ups. These exercises are great not only for beginners, but also those who are looking to build muscle because they can be supersetted into your routine.
Gymtimidation is a thing of the past. There are more resources out there than ever to help get you in shape. If you’re not sure about a piece of equipment, then ask a personal trainer. If you don’t want to ask at the gym then google it! And if you’re brave and just want to figure it out on the fly, then that’s always fun too. Just be safe!
Choose an authentic advisor with a full service process to help guide you through informed real estate decisions.
My Mission
As your realtor, I’m excited to connect you to the life of your dreams by helping you make informed real estate decisions.
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As a consumer…
Maybe you’re unsure of what to look for when purchasing or selling your home.
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That’s why I’m here!
The path varies for each client but the goal remains the same— guide you through informed real estate decisions and connect you to the life of your dreams.
I understand that this is more than just a “purchase” or a “sale” for you – it’s an experience. I take pride in helping my clients through this meaningful transition and am confident that my guidance will help make your transition easier.
So where do you begin?
1. Schedule a consultation.
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All in all…
I’m glad you’re here. I hope one of the resources below will be the tool you’ve been looking for to change your life. I strive to provide you with more than real estate services and investment guidance. My goal is to be a valuable resource for you through this process and into your future.
Selling your home sounds like a a complicated or stressful process, right? But it doesn’t have to be!
While there are some tasks any real estate agent could perform for you, only a handful of great agents have the qualities to guide you through informed real estate decisions.
As your realtor, I will do everything I can to make the sale of your home a stress-free experience. I promise to deliver communication you can trust and give you the experience you deserve.
To help make sure that happens, there’s a few questions I’d like to ask you! Click the link below to get started.
Congratulations on investing in your future through real estate!
As your realtor, I will do everything I can to make the purchase of your home a stress-free experience. I promise to deliver communication you can trust and give you the experience you deserve.
To help make sure that happens, there’s a few questions I’d like to ask you! Click the link below to get started.
My name is Kelsi Ward, I’m a wife, a mom to a firecracker of a child named Emma Grace, and a realtor. Naturally, I’m obsessed with spending all my free time playing and exploring with my little family. I love all things training and nutrition. Around 27 years old I fell in love with flipping real estate, right after having my daughter. I’ve always been on the “other side” of the business but this year I decided to go for it and become a licensed realtor! Right now, I spend most of my days studying the market, building out my systems, and creating a remarkable service— and I love every minute of it. For me, what I do is more than just a job, it’s something I picture myself doing for years to come because it allows me to use my passion and pay it forward. I’d love to get to know you a little better too, come say hello over on Instagram!
I VALUE
Humans > Clients
MY APPROACH IS
Educated > Uninformed
I LIVE TO HELP YOU
Gain clarity and take action on your goals.
I BELIEVE
You are capable and worthy of living the life of your dreams!
You know that feeling when you walk into the gym for the first time? The feeling that everyone is looking at you because you don’t know what you’re doing? You’re desperately trying to read the tiny descriptions of each exercise on the machines. You’re looking around at what other people are doing. You’re contemplating using free weights. You’re thinking “WTF am I doing?” and then, you end up on cardio… the “safe place.” You figure anyone can walk on a treadmill, ride a bike, or use an elliptical, so that becomes your “go to.” When this happens you miss out on so many amazing benefits of resistance training and exercise variation. So, take some time to educate yourself on different exercise modalities so that you don’t turn into a cardio bunny like I used to be!
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