New Recipe - Cinnamon Coconut Whip Cream (Paleo/Vegan)

Cinnamon Coconut Whip Cream 

Servings: 8

Serving size: 2 to 4 tbsp 

Ingredients:

2 - 13.5 oz full-fat coconut milk, chilled in the fridge for at least 24 hours

4 tbsp organic pure maple syrup 

2 tsp organic pure vanilla extract

1/8 tsp to 1/4 tsp cinnamon or more for a strong flavor

Directions:

1. Place both cans of the full-fat coconut milk in the fridge for at least 24 hours up to 48 hours.
2. Chill a glass mixing bowl and electric beaters in the freezer for 15 to 30 minutes.
3. Once the glass bowl is chilled remove from the freezer, open both cans of the full-fat coconut milk and scoop out the hardened coconut cream into the frozen bowl. Pour the coconut water at the bottom of the can into a separate storage container and use for future smoothies.
4. Using a hand mixer, beat the coconut cream on low setting number 1 and 2 for about one minute.  Add your maple syrup, vanilla and cinnamon and mix for another 1 to 2 minutes or until smooth and creamy. 
5. Use the cinnamon coconut whip cream right away or store in the fridge in a well sealed container for up to one week. Enjoy!!!

Weekly Food Menu - 7.12.21 to 7.18.21 (Paleo/Whole30/Clean Eating)

Paleo/Whole30/Clean Eating Weekly Food Menu

Monday: 7/12/21

Meal 1: Paleo Meal Prep Breakfast Bowls

Recipe Link: https://www.paleorunningmomma.com/paleo-breakfast-meal-prep-bowls-whole30/

Meal 2: Leftover dinner or Mixed green salad with shredded chicken

Meal 3: Korean BBQ Chicken Thighs with Garlic Herb Potato Salad

Recipe Link: https://realsimplegood.com/korean-bbq-chicken/

Recipe Link: https://www.paleorunningmomma.com/garlic-herb-potato-salad-whole30/

Tuesday: 7/13/21

Meal 1: Leftover Paleo Meal Prep Breakfast Bowls

Meal 2: Leftover dinner

Meal 3: Chicken Burrito Casserole 

Recipe Link: https://www.paleorunningmomma.com/chicken-burrito-casserole-whole30-paleo-keto/

Wednesday: 7/14/21

Meal 1: Leftover Paleo Meal Prep Breakfast Bowls 

Meal 2: Leftover dinner

Meal 3: Easy Grilled Chicken Drumsticks with Cauliflower Potato Salad

Recipe Link: https://realsimplegood.com/easy-grilled-chicken-drumsticks/

Recipe Link: https://www.paleorunningmomma.com/cauliflower-potato-salad-whole30-keto-paleo/

Thursday: 7/15/21

Meal 1:  Leftover Paleo Meal Prep Breakfast Bowls

Meal 2: Leftover dinner

Meal 3: Teriyaki Chicken Stir Fry

Recipe Link: https://www.paleorunningmomma.com/teriyaki-chicken-stir-fry-paleo-whole30/

Friday: 7/16/21

Meal 1: Garlic Jalapeno Chicken Sausage with Roasted Potato and Kale Hash

Recipe Link: https://www.paleorunningmomma.com/garlic-jalapeno-chicken-sausage-patties-paleo-whole30/

Recipe Link: https://whole30.com/whole30-fast-easy-2/

Meal 2: Leftover dinner

Meal 3: Philly Cheesesteak Bowls

Recipe Link: https://www.paleorunningmomma.com/paleo-philly-cheesesteak-bowls-whole30-keto/

Saturday: 7/17/21

Meal 1: Leftover Garlic Jalapeno Chicken Sausage with Roasted Potato and Kale Hash

Meal 2: Leftover dinner

Meal 3: Paleo Egg Roll Bowl with Chicken

Recipe Link: https://www.paleorunningmomma.com/paleo-egg-roll-in-a-bowl-with-chicken-whole30-keto/

Sunday: 7/18/21

Meal 1:  Leftover Garlic Jalapeno Chicken Sausage with Roasted Potato and Kale Hash

Meal 2: Leftover dinner

Meal 3: Leftovers from the week or make a mixed green salad with grilled chicken

Snacks this week:

Apple with almond butter

Fresh fruit or mixed fruit bowls

Blueberry Muffin in a mug - https://www.paleorunningmomma.com/blueberry-muffin-in-a-mug-paleo/

Lemon Blueberry Donuts - https://www.paleorunningmomma.com/lemon-blueberry-donuts-paleo-nut-free/

I have been up and down with my eating habits again, I haven't really been meal planning and I can definitely tell when I'm making gluten-free pasta with sauce as our dinners or pasta with meat sauce that is never a good sign.  The good news is that we had a lot of meat in our freezer that I wasn't sure we would get through however I ended up using it all so I was happy about that.  I'm looking forward to getting back in my kitchen and preparing some yummy delicious meals for the whole family.  Most of these recipes are new for us so I'm excited to see how they come out. Hope everyone has a happy and healthy week!

Beginner’s Total Body Workout - 30 Day Challenge (Day 21)

DAY 21

Day: 21 - 10 Minute Total Body HIIT Workout

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

Circuit 1
Alternating Side Lunge with Press
Alternating Toe Touches

Circuit 2
Rocking Plank
High Plank Shoulder Touch

Circuit 3
Plyometric Lunges
Spiderman Push Up

Circuit 4
Alternating Toe Touches
Rocking Plank

Circuit 5
Spiderman Push Up
Alternating Side Lunge with Press

Equipment Needed: set of light dumbbells (5-8 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 45 seconds per circuit. Rest 30 seconds after each circuit. Perform this workout 3-4 times a week for amazing body changing results.

This workout combines lunges, planks, push ups, and toe touches for a fast-paced, intense regimen that will have your muscles burning and your whole body’s metabolism surging. Burn fat and calories while working out, and for hours afterward. This workout is the gift that keeps on giving.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/10-minute-total-body-hiit-workout-4/

Just keep moving, that’s the key to staying healthy!

Beginner’s Total Body Workout - 30 Day Challenge (Day 20)

 DAY 20

Day: 20 - REST DAY!!!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Beginner’s Total Body Workout - 30 Day Challenge (Day 19)

  DAY 19

Day: 19 - HIIT Total Body Toning Workout

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• Alternating Lunge with Bicep Curl
• Two-Arm Dumbbell Row to Tricep Kickback
• Crunch and Punch with Dumbbells
• Plank Row to Burpee
• Sumo Squat with Dumbbell Shoulder Press

Equipment Needed: set of light dumbbells (3-5 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 40 seconds and rest for 10 seconds. Rest 1 minute in between each round. Perform this workout 3 times a week on non-consecutive days for optimal results.

Beginne Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

This HIIT workout includes lunges and plank rows alternate with dumbbell work for a perfect combination of cardio and strength workouts. Fast work, short breaks, and guaranteed quick results.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/hiit-total-body-toning-workout-3/

Killer workout coming up, you can do this!

Beginner’s Total Body Workout - 30 Day Challenge (Day 18)

  DAY 18

Day: 18 - Total Body Tabata Challenge 

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• High Knees
• Burpees
• Jumping Jacks
• Push-Ups
• Jump Squats
• Mountain Climbers
• Jumping Lunges
• Plank Jacks

Equipment Needed: water bottle, a yoga mat or soft surface,  interval timer

This high-intensity challenge is not for beginners, so you should be in excellent health before trying this challenge. Not quite up for it yet? Try our Total Body Workout for Beginners.

What to Do:

1. Perform the first exercise in the circuit at full-intensity for a total of 20 seconds.
2. Rest, or move slowly, for 10 seconds before moving on to the second exercise.
3. Continue through the circuit, using the 20 and 10-second intervals, until the 4-minute circuit is complete.
4. Complete the circuit 4 times for a 16-minute high-intensity workout.
5. Complete the circuit on 4 non-consecutive days during the week.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/summer-total-body-tabata-challenge/

First time for everything, mind over matter...let’s get our sweat on!

Beginner’s Total Body Workout - 30 Day Challenge (Day 17)

  DAY 17

Day: 17 - REST DAY!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Stretching is key to prevent injury’s. 

Beginner’s Total Body Workout - 30 Day Challenge (Day 16)

 DAY 16

Day: 16 - Crazy 8’s Total Body Workout Challenge 

Circuit Workout

Warm Up - 5 minutes of cardio - Jump Rope, Jogging or Cycling

Workout:

• 8 Chest Presses
• 8 Alternating Lunges
• 8 Shoulder Presses
• 8 Squats
• 8 Bicep Curls
• 8 Plie Squats
• 8 Tricep Kickback
• 8 Squat Jumps

Equipment Needed: One set of dumbbells of medium weight (8-12 lbs)

What to Do: Perform 8 reps of each of the 8 exercises; rest 30 secs after each move; repeat routine 2 times weekly for best results. Review videos using the link below for exercise demonstrations.

Beginner Level: complete 1 round
Intermediate Level: complete 2 rounds
Advanced Level: complete 4 rounds

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/the-crazy-8s-total-body-workout-challenge/

It’s going to be crazy, who’s up for the challenge?

Beginner’s Total Body Workout - 30 Day Challenge (Day 15)

 DAY 15

Day: 15 - All In One Total Body Workout

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

Circuit 1
1. Burpees
2. Squat-Press
3. Dumbbell Lunge-Lateral Raise

Circuit 2
1. Star Jumps
2. Push-Up with Leg Lifts
3. Goblet Squat

Circuit 3
1. Plank Jacks
2. Deadlift-Bicep Curl
3. Weighted Wood Chop

Equipment Needed: a yoga mat or towel / a medium to heavy set of weights (10-15 lbs.) / an interval timer

What to Do: Set your interval timer for 30 seconds of work and 10 seconds of rest. Repeat each circuit for the assigned number of rounds. Take a 1 minute break in between circuits.

Beginner: 1 round
Intermediate: 2-3 rounds
Advanced: 4-5 rounds

Get the most out of this All-In-One Total Body Workout by performing it 3 times per week!

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/all-in-one-total-body-workout-3/

Make it happen, it starts with you!

Beginner’s Total Body Workout - 30 Day Challenge (Day 14)

 DAY 14

Day: 14 - 15 Minute Total Body Bootcamp 

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Cross-Body Hammer Curl
• Tricep Kickbacks
• Sumo Squat with Dumbbell
• Reverse Lunge with a Front Kick (30 seconds each side)
• Crunch and Punch with Dumbbells
• Arnold Press
• Bent-over Dumbbell Rows with a Twist

Equipment Needed: interval timer (Gymboss is a free app download), set of light-medium dumbbells (3-8 lbs)

What to Do: Perform each exercise for 1 minute without rest in between. Rest 1 minute in between each round. Complete this workout 3 times a week for total body toning.

Beginner’s Level: 3 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

It’s a total body workout, but all you need to bring to the table are a couple of dumbbells and 15 minutes of your time. You can fit this quick boot camp in anywhere. Waiting for the laundry to be done? Do it. In between meetings? Done. Find your level below and work your way up. You can do it, it’s all about the journey..Yes, you can.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/15-minute-total-body-bootcamp/

Let’s get fit and healthy people!

Beginner’s Total Body Workout - 30 Day Challenge (Day 13)

 DAY 13

Day: 13 - New You Total Body Yoga Routine

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• Forward Fold
• Plank
• Chaturanga
• Upward Facing Dog
• Downward Facing Dog
• Warrior II
• Triangle
• Side Plank
• Corpse Pose

What you need: A yoga mat or towel / an interval timer / a yoga block (optional)

What to do: Perform the 5-Minute Cardio Warm-Up video below, first.

Once you’re ready to begin the yoga routine, hold each pose for at least 30 seconds. You can choose to hold for even longer for a deeper stretch. Perform at least 2 complete rounds.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/new-you-total-body-yoga-routine/

Yoga is great for the mind, body and soul!

Beginner’s Total Body Workout - 30 Day Challenge (Day 12)

  DAY 12

Day: 12 - REST DAY!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Stay Flexible and Injury Free

Beginner’s Total Body Workout - 30 Day Challenge (Day 11)

 DAY 11

Day: 11 - Total Body Makeover in 5 Minutes Flat

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Seated Wide Bicep Curls –  1 minute
• Bench Press –  30 seconds
• Dumbbell Row – 30 seconds
• Seated Shoulder Press – 30 seconds
• Weighted Jackknife – 1 minute
• Tricep Push-ups – 30 seconds
• Dumbbell Squats – 30 seconds
• Straight-Legged Deadlifts –  30 seconds

Equipment Needed: Interval Timer (Gymboss is a free app download), 1 set heavy weights(20-25), set of medium weights(12-15), flat bench

What to Do: Review the workouts below and watch the videos. Perform each exercise for the amount of time provided. Keep your other weights nearby so you can immediately jump into the next exercise if you’re required to swap out. Fast-paced reps will add an extra cardio burn for these 5 minutes.

For this workout, we’re focusing on each muscle group individually. Usually, a 5-minute workout would be best with compound exercises; compound exercises involve working multiple muscle groups at once. Here, we’re focusing on specific muscle groups because we want to isolate, strengthen, and build more muscle. The more muscle you gain, the more fat you’ll be able to burn. Burning fat and building muscle all help tone, strengthen and sculpt your body.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/total-body-makeover-in-5-minutes-flat/

Half way through week 2, stay strong!

Beginner’s Total Body Workout - 30 Day Challenge Day 10

 DAY 10

Day: 10 - One Circuit for a Total Body Workout

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Frog Jumps
• Jump Squat with a Shoulder Press
• Plank Jacks
• Alternating Side Lunge with Press
• Close Grip Pushup
• Lunge Split Jump

Equipment Needed: One set of dumbbells of light weight(3-5 lbs); interval timer.

What to Do: Perform each move for 30 seconds. Rest 10 seconds after each move. Complete the circuits once through, then repeat the number of times indicated for your fitness level.

Beginner Level: Perform two circuits.
Intermediate Level: Perform three circuits.
Advanced Level: Perform four circuits.

Get in the Circuit! A Circuit is defined as performing one exercise then moving quickly to the next until all exercises are complete. When one circuit is complete, one begins the first exercise again for the next circuit. The circuit in this workout combines heart pumping cardio with strength training to create a fast flowing, fat burning workout. Combine cardio with sculpting moves for this nonstop total body workout.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/one-circuit-for-a-total-body-workout/

Remember why you are doing this!

Beginner’s Total Body Workout - 30 Day Challenge (Day 9)

 DAY 9

Day: 9 - REST DAY!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Stretch it out and drink lots of water to stay hydrated.