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Bride Body 35-Day Challenge: Day 3

DAY 3: WEDNESDAY of the Bride Body 35-day Challenge Program             (click here to order your own copy of this program!) Workout: I was so happy to get in my 2nd day of the program workout at the gym!! Nate even joined me for this one and we added on a fourth set to really bring the heat to this upper body day! I found myself alternating between goals for myself on each set to do either 20 reps faster (trying to do it in 20 seconds), or 10 reps slower like the program says with a 10 second rest in between. This is a variation of Tabatas (why we did four sets instead of three) to make a 1/2 Tabata sequence. Many people who have been coached in Fitness plans by me are very familiar with this lifting strategy. It’s a strategic way to take the...

Bride Body 35-Day Challenge: Day 2

DAY 2: TUESDAY of the Bride Body 35-day Challenge Program (click here to order your own copy of this program!) Workout: I didn’t get a chance to hit a workout, so counted my three hours of teaching dance as my workout. To be honest, while many people say ‘that counts as a workout,’ it’s a totally different feeling than TRAINING your body. Sure, I burned some energy, but my body ached at the end of the day. Due to my scoliosis, I don’t enjoy days like that where focused training time whether at the gym, in yoga, or home in bodyweight movements doesn’t happen. Eating Obstacles: It was a long hard afternoon and I had an hour in between appointments while on the road, so did as I always do: find a Starbucks to get some work done. I should have ordered an herbal mint tea (my typical go-to), but as...

Bride Body 35-Day Challenge: Day 1

DAY 1: MONDAY of the Bride Body 35-day Challenge Program (click here to order your own copy of this program!) Workout: I got to the gym around 3:45 and would prefer not to train this time of day again. I enjoy dancing this late in the day, but not training my muscles or doing sprints. Nonetheless, I made it. My total workout time was about 50 minutes since I took a bit longer stretch time than the 7-minute Stretch on the program. I added the Bosu Ball into my forward lunges and added multiple angles. My 3rd set turned into jumping squats up and over the Bosu ball which gave me a great quad burnout–the type where you need to sit down afterward so your legs don’t give out 🙂 On the 10-minute sprints, I wanted to be done at Minute 4. But I thought of everyone else doing this...

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Simple, Delicious Salad Dressings with Chef James Barry (Episode #194)

If you have wanted to learn how to make your own delicious dressings for salads from scratch, this is the episode for you! Chef James Barry spills the secrets from the healthy chef kitchen to help you improve your health and lifestyle. In this interview episode you will learn: Why James loves to use asparagus to teach kids Why many chefs touted as “healthy” are actually NOT Why you need to drink plenty of water Hidden calories/sugar in dressings in the store, bad oils, and those chemicals causing havoc in our bodies Just because you eat a salad doesn’t make it healthy Use a mason jar (or any jar that has a lid) to make a 3:1 ratio 3 oil, 1 vinegar or lemon juice (acidic liquid)  just shake it and there you are with your most basic, healthy Balsamic Vinaigrette in 3 minutes or less. You can add salt...

Intermittent Fasting and the Power Foods Lifestyle Approach

Have you ever wondered if Intermittent Fasting (IF) is the right strategy for you to lose weight, reset your hormones, and feel better in your body? Written by Guest Contributor, L. Peterson in coordination with Kristy Jo In Episode #183 of the Body Buddies Podcast, Kristy Jo talks about who is a good match for fasting, how to do it, and the ways it can be beneficial. Intermittent fasting is absolutely one of the helpful tools in the #PFL, but it is not for everyone. As you learn more about this strategy of nutrition, consider if it is a fit for you in your life at this time. You might even learn how you can utilize this strategy once, twice, or even three times per week to see results. To start off, who is Intermittent Fasting best for? Kristy Jo says that Intermittent Fasting is fantastic for people who don’t have an over-attachment...

The Top 12 Fast-Grab Foods for the Power Foods Lifestyle

Wouldn’t it be nice if I could teach you how to lose weight, improve digestion, and boost your metabolism without meal prepping? I can, and I will! You see, my life has been pretty hectic over the past few years. Not only have I moved to different cities almost every year for the past 6 years (hashtag #life + emoji palm-to-forehead), but I have kept my own lifestyle change going no matter what the circumstances. From teaching dance masterclasses and judging dance competitions, to traveling to speaking engagements, a long-distance relationship (that is now not long-distance–happy dance!) and house-sitting for family members overseas, my personal life has been a LOT to juggle. All on top of running Body Buddies as the online empire it has become. True Confessions: I’m not always my best.  It has been a tremendous learning curve of making the #PowerFoodsLifestyle happen 70%+ of the time, even without food...

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Fat Loss, Electrolytes, Post-Surgery & More–Live Q&A with KJ (Episode 193)

Welcome to a LIVE Q&A session with Kristy Jo where she will talk fat loss, digestion, electrolyte imbalance, and general health! In this episode, you will hear her answer 11 questions that came in for this Q&A session about some of the following topics (listen to the audio recording at the bottom of this post): how to eat post-bariatric surgery how to get and stay motivated what types of ingredients to watch out for in beverages sugar alcohols best workout protocol for fast fat loss what to do when bloated electrolyte imbalance and how to fix it who should do the 10-Day Power Foods Detox which supplements every adult should be taking This Q&A took place on Wednesday, August 29, 2018 on the Body Buddies Facebook page. If you are looking for holistic health, to gain muscle, lose body fat, improve digestion, reduce pain from arthritis, endometriosis, heavy periods, or...

How to Plan Family Dinners with the Power Foods Lifestyle (Episode #180)

Are you ready to be #PowerMom this Fall by making Power Foods Lifestyle family dinners? Written by Guest Contributor, L. Peterson in coordination with Kristy Jo. In Body Buddies Podcast #180, Kristy Jo explains how to make family dinners doable while still staying in line with the Power Foods Lifestyle. Many times, moms wonder how they can make the PFL work for them when they are responsible for feeding the rest of their family as well. Should you continue making two meals, one for yourself, and another for the picky eaters of your family? After some time, this approach can get tedious and exhausting, so Kristy Jo gives a plan and strategy for making one meal a night that everyone in the family will enjoy. There are a few main steps to planning your #PFL meal: 1) Make a Strategic Shopping List Every Sunday, Kristy Jo sets aside time for...

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‘Solve Binge Eating’ with Dr. Glenn Livingston (Episode #192)

When food is constantly taking over your life and becoming the foundation of every thought, feeling, and desire, Dr. Glenn Livingston gets it. Dr. Livingston experienced the obsession with food during a time in his life which ultimately led him into his work that he does now. Along with consulting Big Pharma and Big Foods companies (which he is ’embarrassed about now’), Dr. Livingston ran a study of over 40,000 people and he discovered three interesting diagnostic criteria: Those who struggle with chocolate tend to be lonely or broken-hearted. Fix the hole in your heart to overcome this. If you crave salty, crunchy foods, you are most likely stressed at work or in your environment. When you crave soft, starchy foods like bread and bagels, you are most likely stressed at home. > > Watch Kristy Jo’s Facebook Live Video where she discusses the application of this information! Dr. Livingston learned...

The Top 7 Workouts for Stronger Legs (Bodyweight)

Wouldn’t it be nice to have toned, sleek, strong legs 100% of the time without having to put in the work? While I agree that would be great, there is also something powerful that comes from putting in the work and achieving the legs you wish to maintain! You might be surprised that stronger, more toned legs are just on the other side of 2-4 weeks of focus! All you need to do is the right exercises–those that hit multiple muscles at once, and help you build greater core strength, balance, and flexibility. Talk about win-win-win! Join my sisters and myself as we demonstrate the Top 7 exercises for toned, strong legs! In this blog post, I’ll explain the name of the exercise, tell you how many reps and sets to do (2 sets for beginners, 3 sets for intermediate, and 4 for advanced aesthetics seekers!), and include some of the...