4th Annual Bikini Bootcamp Challenge

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It’s that AMAZING time of year again! Target has all of their adorable bathing suits lined up and calling our names! But… if you’re like I was… last thing you want to do is get your body in a bikini right now. So…. I’m going to help you switch the mindset around!.. I’ve been working for the last 2 months on a fun new meal plan and workout routine that I think you’re really going to LOVE!

Starting April 2nd, we will kick off our 4th Annual Bikini Bootcamp Challenge to get you ready for those spring and summer vacations and get your feeling like the ROCKSTAR we know you are!

In this bootcamp, you will receive…

  • A full 30-60-90 day workout regimen depending on your goals
  • A meal plan to pair with your workouts
  • Grocery shopping list and meal prep assistance
  • My 1 on 1 coaching
  • Group accountability and support
  • Results that you are excited to share out by the pool or the beach this summer!

Fill out the form below for more information and we’ll set up a time to chat about your goals and get you rockin’ and rollin’!!!

So excited to help you ROCK that bathing suit this year!

XOXO ~FitByWhit

 

10 Tips for a Healthy Weekend

10 tips

Paul and I finally have a weekend at home to rest our aching test group bodies 😝 and just do the little things around the house.
So here’s my reminder list for myself and feel free to use this as well to help you stay on track!

💪 Work out in the morning – We have noticed, particularly on weekends, if we don’t hit our workout first thing, the day seems to slip away from us and with each passing hour, our motivation diminishes! So jump out of bed, put your workout clothes on, and hit it so you can enjoy the rest of the day.

🍸 Limit your drinks – Going out can be big on the weekends so do your best to limit yourself to one or two drinks and opt for slightly less caloric options like club soda and vodka or skip the booze all together and go for club soda and lime! That’s my go-to at the most bars and restaurants!

🍱 Eat like you do on the weekdays – See if you can plan out your days and the foods you are going to eat. Failing to plan is planning to fail for me.

🙅Don’t go hungry to a party/event/outing – I used to believe I should just not eat all day if I big event in the evening so that I could “save up” the calories. But then I ended up binging! Try sticking to your usual plan rather than starving yourself and then you will be less tempted when you get to the party to fall off track.

💆Schedule some relaxation time – The best for weekends! Relax and enjoy the little things in life. Go for a walk, lay in the park, go to the movies, and just enjoy some good ol’ R&R.

😴Get enough sleep 7+ hours – It’s tempting to stay up late on the weekends because you don’t have work the next day… but this will put you behind going into the week so try your best to keep a reasonable bed time and catch those zzzz’s.

🏞Get outside and do something active – Paul and I love hitting the local hiking trails on the weekends that we’ve never explored or riding our bikes around town rather than driving. It always makes for some fun adventures!

📝Prep for the week ahead (on Sunday) – Write out your to-do’s for the weeks and go in mentally prepared to crush your week!

👍Be productive don’t have a lazy Sunday – Try and get the house chores done to reduce stress throughout the week! Laundry, clean up, car wash, grocery shopping, and meal prep are some of my favorites to check off the list!

🍗–> BONUS TIP: get extra chicken breast and lean red meat to cook up on the grill on Sunday and use it as meal prep for your entire week!!! 🙋 (We typically grill up 8 extra chicken breasts that we can eat Tuesday-Friday that next week on salads, by themselves, in stir-frys, and more!

Lemon Caesar Dressing

Enjoy this light dressing on Caesar Salad or any salad you want to give that “Caesar” flavor to!

Lemon Caesar Dressing Recipe

Lemon Caesar Dressing

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 8 servings, about 2 Tbsp. each

Ingredients:
8 oz nonfat plain yogurt
¼ cup mayonnaise
3 Tbsp. fresh lemon juice
2 cloves garlic, finely chopped
2 anchovies (or 1 to 2 tsp. anchovy paste)
1 tsp. Worcestershire sauce
1 tsp. Dijon mustard
Sea salt and ground black pepper (to taste; optional)

Preparation:
Place all ingredients in a food processor (or blender) and pulse until smooth.

Nutrition Facts (per Serving):
Calories: 73
Total Fat: 6 g
Total Carbohydrates: 3 g (Fiber: 0 g; Sugars: 2 g)
Protein: 2 g

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Grilled Chicken Caesar Salad with Creamy Lemon Caesar Dressing

Have your croutons and eat them too with this lighter version of Caesar salad that’s high in protein but low in calories.

Grilled Chicken Caesar Salad w Lemon Caesar Dressing Recipe

Grilled Chicken Caesar Salad with Creamy Lemon Caesar Dressing

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings

Ingredients:
3 romaine lettuce heads, chopped (or torn)
12 oz grilled chicken breast, boneless, skinless, sliced
¾ cup Creamy Lemon Caesar Dressing
¼ cup whole wheat croutons
¼ cup shaved Parmesan cheese (about ¾ oz)

Preparation:
1. Place lettuce and chicken in a large serving bowl.
2. Drizzle with dressing; toss gently to blend.
3. Sprinkle with croutons and cheese.

Nutritional Information (per Serving):
Calories: 239
Total Fat: 10 g
Total Carbohydrates: 14 g (Fiber: 7 g; Sugar: 6 g)
Protein: 25 g

Vanilla Eggnog Protein Shake

Eggnog is delicious, but also loaded with fat. Try this healthier version, even better in the form of a creamy Shakelogy smoothie, that will still have you feeling festive. This vanilla eggnog protein shake gets its holiday flavor – without the accompanying tipsiness – from rum extract and ground nutmeg. Look for rum extract in the baking aisle of your supermarket, or online (click for link).

Vanilla Eggnog Protein Shake Recipe

Vanilla Eggnog Protein Shake Recipe

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
½ cup nonfat milk
½ cup water
1 tsp. rum extract
1 scoop Vanilla Shakeology (or your preferred vanilla protein powder)
¼ tsp. ground nutmeg
1 cup ice

Preparation:
Place milk, water, extract, Shakeology, nutmeg, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving):
Calories: 229
Fat: 2 g
Carbohydrate: 27 g (Fiber: 3 g; Sugar: 20 g)
Protein: 24 g

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Disclaimer: Some of the links in this article are affiliate links – meaning I earn a small fee when you purchase using my link — please note this is at NO additional cost to you, the buyer. Not all my links are affiliate links because I only link to products that I use and fully recommend! For example, FitByWhit is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Tuscan Chicken with Olives and Capers

This chicken dish gets bold flavor from capers, tomatoes, and olives. Give it even more richness with kalamata or other specialty olives.

Healthy Tuscan Chicken with Olives and Capers Recipe

Tuscan Chicken with Olives and Capers Recipe

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 4 servings

Ingredients:
2 tsp. olive oil, divided use
4 (4-oz) raw chicken breasts, boneless, skinless
4 medium shallots, chopped
2 cloves garlic, chopped
1 (15-oz) can diced tomatoes, no salt added
1 bay leaf
2 tsp. chopped fresh thyme
Ground black pepper (to taste; optional)
1 Tbsp. capers
2 Tbsp. sliced black olives
2 cups cooked brown rice

Preparation:
1. Heat 1 tsp. oil in medium skillet over medium-high heat.
2. Add chicken; cook for 3 minutes on each side. Remove from pan. Keep warm.
3. Heat remaining 1 tsp. oil over medium-high heat.
4. Add shallots; cook, stirring frequently, for 3 to 4 minutes, or until translucent.
5. Add garlic; cook, stirring frequently, for 1 minute.
6. Add tomatoes, bay leaf, and thyme. Season with pepper if desired; cook, stirring occasionally, for 10 minutes.
7. Add capers, olives, and chicken; cook, stirring occasionally, for 10 minutes, or until chicken is no longer pink in the middle. Remove bay leaf.
8. Divide rice evenly between four serving plates. Top with chicken breast and sauce.

Nutritional Information (per serving):
Calories: 298
Fat: 7 g
Carbohydrates: 33 g (Fiber: 4 g; Sugar: 4 g)
Protein: 26 g

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Holiday Party Survival Strategies – How to Stick to Your Plan!

We’ve all been there… trying to stay healthy throughout the holidays can be super tough! Maybe you made it through Thanksgiving by cooking delicious healthy holiday recipes and now the most happiest time of the year is upon us full of opportunities to be merry, stuff our tummies, and throw back a few glasses of eggnog. Plus, you have work parties, friends’ parties, and maybe your own to host. How do you truly enjoy all of the social engagements and stay true to your health goals? Overall, moderation is key. But in case you need some help, here are a few common scenarios and a game plan to help you stay the course!

Holiday Party Diet Survival Strategies

Scenario: You’re afraid of drinking too much eggnog (or “other”) at the office party….

Stay the course. To outsmart calories (eggnog packs more than 200 a cup) and hangovers at future fetes, order a mixed drink, such as vodka and club soda; it is low in calories (about 100), easy to dilute (just add soda), and less likely to cause a humongous hangover. The darker the booze, the worse you’ll feel the next day. That’s because dark liquor contains more congeners, chemicals produced during the fermentation process that are to blame for many hangover symptoms. Also avoid screwdrivers, vodka and cranberry juice, and other drinks made with fruit… The sugar in these cocktails will leave you craving more of the sweet stuff, making pecan pie, peppermint bark, Christmas cookies, you name it, irresistible.

Scenario: You’re afraid of going overboard at tonight’s holiday dinner.

Stay the course. When you’re dining at a friend’s or a relative’s, bring a healthy dish that you can dig into guilt-free. Then choose sweet potatoes over mashed with gravy, and broccoli over green bean casserole. Skip the rolls even if they’re whole wheat; chances are you already have plenty of carbs. Help yourself to a double serving of salad to fill up without filling out, and just say no when Aunt Edna insists that you have another spoonful of her stuffing (’tis the season for food pushers!). A little humor will take the edge off, so say, “Your stuffing is so good, but if I eat another bite I’ll be more stuffed than that bird!” When you play hostess, fix lighter fare (make your green bean casserole with fresh beans and sautéed onions rather than cream of mushroom soup and fried onions). And since Christmas leftovers are even more delectable and easier to overindulge in, send guests home with doggie bags.

scenario: You haven’t been to the gym in more than two weeks.

Stay the course. Take baby steps, every day. Even a 20-minute walk will keep you in the exercise habit and chances are you’ll be inspired to keep going. No time to hit the gym? Shape up in your living room with an exercise ball, 5-pound weights, and a resistance band. Or sneak fitness into your holiday to-dos…Combing the mall for two hours blasts about 350 calories; boost the burn by doing biceps curls with shopping bags while waiting to pay for gift number 207. If you’re really moving, an hour spent climbing up and down a ladder hoisting lights is comparable to an easy workout.

Get out there and enjoy your Holiday parties while staying true to your goals! You can do it!

Winter Greens with Garlicky Vinaigrette

Winter greens have a ton of peppery flavor. We paired them with a garlicky Caesar-inspired dressing that you can make with or without anchovies.

Winter Greens Salad with Garlicky Vinaigrette Recipe

Winter Greens with Garlicky Vinaigrette Recipe

Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
3 cloves garlic, finely chopped
¼ cup fresh lemon juice
3 anchovy fillets, rinsed, finely chopped (optional)
1 Tbsp. extra-virgin olive oil
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
4 cups coarsely chopped (or torn) radicchio
8 cups coarsely chopped (or torn) mixed bitter winter salad greens (like chicory and escarole)
2 medium endive heads, sliced in half lengthwise, then crosswise in ½-inch slices

Preparation:
1. Rub garlic in the bottom of a medium salad bowl.
2. Add lemon juice and anchovy; mix well.
3. Slowly add oil while whisking constantly; mix well. Season with salt and pepper if desired. Set aside for 10 minutes.
4. Place radicchio, salad greens, and endive in salad bowl; mix well. Serve immediately.

Nutrition Facts (per Serving):
Calories: 111
Fat: 4 g
Carbohydrates: 15 g (Fiber: 11 g; Sugars: 2 g)
Protein: 6 g

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5 Ways to Speed Up Your Six-Pack

No matter what your age, body type, or fitness level, I’m pretty sure one of your main workout goals is to improve your abs. And why not? A flat midsection, with or without a visible six-pack, is the ultimate symbol of being fit and lean. (And yes, it looks great at the beach.) But it’s not just a matter of vanity—a strong core helps stabilize your entire body. That’s why every workout program should include a variety of ab-tightening exercises.

Still, whatever you’re doing to get fit, there’s always room for improvement where the core is concerned. Here are five tips to help you to get those great abs faster than ever:

5 Ways to Speed Up Your Six Pack

1. Work your entire core.

Our “core” (the trunk muscles of your abdomen, lower back, and pelvis) is a whole system that supports your body as you stand up straight, perform everyday activities, and work out. And it’s important to strengthen all these muscles, not just the rectus abdominis (the main “six-pack” muscles targeted by crunches). At the very least, you should strengthen the spinal erectors of the lower back to balance out your abs, which will help your posture and reduce the risk of back pain. Think of total-core training as increasing your functional fitness—meaning you won’t just look better, but you’ll also be able to do things better.

2. Take it slow.

When you’re doing crunches or other ab-focused exercises, it’s easy to speed up and lose proper form, especially when you start to get tired. Either you let momentum carry you through much of the movement or you pull yourself up with your back and shoulders. But you’ll get the most benefit (and the least chance of injury) from your workout if you concentrate on measured, controlled movements. And keep the abdominals contracted the entire time. After all, they’re the ones that should be doing the work. (Doing some Pilates-style movements in which you lift your upper body to a count of 8 and then lower to a count of 8 are a good way to train yourself to slow it down.) When you can’t do any more reps with the proper form, it’s time to stop.

3. Don’t overdo it.

If you really want great abs, you may be tempted to grind out crunch after crunch to the exclusion of other exercises, or to do more ab-centered workouts than your fitness program recommends. But directly working your abs too often can do more harm than good. Like any muscle, the abdominals need to recover between workouts. If you find you aren’t improving the number of reps you can do or the amount of weight you can handle, that’s a sign that you’re overtraining, and you need to cut back.

4. Don’t neglect the rest of your body.

The more you work your entire body, the better it is for your abs. In fact, just about any full-body or compound movement, from push-ups to squats to deadlifts, takes a lot of ab effort. What’s more, working your full body will burn many more calories and raise your metabolism, which is important, because you also need to…

5. Lose the fat to make your abs flat.

No matter how much you strengthen your abdominal muscles, the only way to get a flat midsection is to lose body fat. That’s going to require a diet that’s high in protein and fiber, low in simple carbs, and full of bulky, nutrient-dense foods that keep you full with fewer calories—and of course, plenty of water. If you’re on a meal plan associated with a particular workout, make sure you’re really following it and not fudging here and there. (Keeping a food diary can help.) When you combine an effective full-body workout with a proper diet, getting the flat abs you’ve always wanted is just a matter of time.

Maple Pecan Protein Shake

Looking for something sweet, but still healthy? Try this nutty shake sweetened with maple syrup.

Maple Pecan Protein Shake Recipe

Maple Pecan Protein Shake Recipe

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None
Yield: 1 serving

Ingredients:
1 cup unsweetened almond milk
1 scoop Vanilla Shakeology (or sub your favorite protein powder)
1 Tbsp. coarsely chopped raw pecans
1 Tbsp. coarsely chopped raw cashews
1 tsp. pure maple syrup
1 cup ice

Preparation:
Place almond milk, Shakeology, pecans, cashews, maple syrup, and ice in blender; cover. Blend until smooth.

Nutrition Facts (per Serving):
Calories: 161
Fat: 12 g
Carbohydrates: 12 g (Fiber: 3 g; Sugars: 8 g)
Protein: 4 g

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