Diet Protein Cheesecake

Made this DELISH protein "Diet Cheesecake" today when my sweet tooth struck!

Ingredients:

- 1 cup Greek yogurt

– 3 tbsp of vanilla whey protein powder (I used MRM's Natural Chocolate Whey Protein. Get 40% off all MRM products with code SIA at checkout! www.mrm-USA.com)

– 2 tbsp of casein protein powder (I used Bodybuilding.com's chocolate casein.)

– 1/2 cup of unsweetened almond milk

Directions: 

1. Pour ingredients into a bowl.

2. Mix all ingredients together until fluffy. 

2. Pour into a small round ramekin dish. 

3. Bake for 30 minutes at 400 degrees. 

4. Place directly into the fridge and let sit for several hours to firm up. 

New Workout Gear from DICKS + GIVEAWAY!

Last week, my family and I went to DICK's Sporting Goods in our local mall to checkout their workout gear. I had never went to a DICK's in my life, but I ended up having the best time there. 

The women's workout gear section literally blew me away. I almost felt like a kid in a candy store once I saw they carried my favorites: Under Armour, Nike, Reebok, and even Carrie Underwood's new line Calia.

I browsed around and instantly fell in love with a lot of things. I have to admit-these days, my wardrobe probably consists of 70% workout gear! But, there is no better motivation than a cute new outfit (or several)!

I gathered up maybe 12 items or so and headed to the dressing room to find the right fit for my new workout outfits. Isn't trying it on the best part or what?? The dressing room was big and spacious, thank goodness, and the employees were quick to help me get in once I pressed the button for assistance (more places NEED this).

I decided on 3 main outfits and headed to the checkout desk to put my DICK's sporting goods gift card to good use! As you can see, I was pretty excited to get home to wear my new workout clothes.

Here are my 3 new outfits that I chose. I absolutely loved them all and as you can see, I really enjoyed DICK's Women's Nike section.

For my first outfit, I am wearing a shirt my husband really liked, the Nike Women's Signal Toger Graphic tee paired with the Women's Rally Logo Capris. These pants are so SOFT and COMFY!

My second outfit were the Nike Rally Shorts paired with the Nike Obsessed top. The shorts are so comfy-I literally wear them around the house for no reason! The top is adorable with the polka dots on the back of it. I also like the term "obsessed" because I am sure there are some people out there who think that I am!

My last outfit was again Nike since DICK's Women's Nike section is so awesome. I am wearing the Nike Women's Tempo Shorts and the Just Do It long sleeved tee. 


Now, here's a chance for you to win a $25 giftcard to DICK's Sporting Goods for some cute new workout gear! Just follow the directions on the Rafflecopter below to enter:

a Rafflecopter giveaway

Disclaimer: I was compensated by DICK's Sporting Goods through Vocalpoint for this post. All opinions stated in this post are my very own.

Why I Won't Do Multi-Level Marketing

Just watched a broadcast from Fitness Model/Writer Jamie Eason on Multi-Level Marketing and WOW! It hit the nail right on the head. I realize this may not be a popular post, but it has to be said.

I cannot tell you how many people come to me daily about selling Advocare, Beachbody, It Works, Isagenix, you name it, but I am NOT a fan of the pyramid business. In order to truly thrive in those businesses, you've got to sign up or recruit people to sell beneath you so that you can make money off of them and their "clients." This process repeats itself and keeps going, and going, and going. While you get richer, the bottom dog gets poorer and has to work harder-only for you to take most of the profit. How fair is that?

I love the fact that I sell and create my OWN products. I do not force anyone to buy my stuff, but I am SO thankful when someone trusts me enough to do so. I would never enter the world of MLM and sell out to you guys because it's just not for me. I don't want to give you false hopes and lure you into something that may or may not workout.

However, the MLM process is so focused on trying to recruit people to "build your team" that some do not even care if you sell the product! So, these companies begin to lose sight of offering quality product because all of these people are shoveling out money to "start their own business."

Sadly, I see a lot of negative sides of the MLM business where people actually waste their effort, time, and money. On the flip side, there are some who work their tails off and do great with it.

If you do it and you're successful with it, that's great. But please do not ask me to sell or join. I just cannot do it with a straight conscience.

Need more convincing? Here are 10 lies Multi-Level Marketing companies tell you and the truths behind them.

The #1 Secret to Getting a Smaller Waist

Stop the endless amounts of crunches. It is time to focus on what REALLY determines the size of your waist. Getting my waist back after having a baby wasn't easy. Sure, I had no "pooch" to lose, BUT I also had no abdominal definition whatsoever for a long time afterwards due to a weakend core as a result of carrying an 8lb. 7oz. baby!

When most people set out to work their abs, they usually try to work in bulk; meaning, you try to work the entire core at once. BAD IDEA. 

The core is made up of a ton of different muscles that determine which muscles pop out to form the beloved six pack.

There is ONE muscle that goes neglected though: the Transverse Abdominus, also known as the "corset muscle." Think of it as your body's form of Spanx!

One of the main reasons it goes neglected is because, well, you can't see it. At least not from the outside. This muscle is the innermost andominal muscle that is reposnsible for stabilizing the spine and pelvis. Think of it as your body's "weight belt" that holds everything together. 

After pregnancy, THIS muscle is the one that is left the weakest and needs tightening up in order to get rid of the "mommy tummy pooch."

In order to firmly tone your stomach, you have got to lay a firm and strong foundation. Think of it as if you are building a house. Your body is your house! Don't you want to build a strong core/foundation to build your other muscles upon?

Here are 2 great moves for targeting the Transverse Abdominis!

The Drawing In Maneuver

1. Lie on your back, with your knees bent and your feet flat.
2. Simply pull your belly button in and towards your spine. Try to get your belly button all the way to your back. 
3. Hold for 10 seconds and then release. Repeat.
4. You can use an object to make sure you're doing this exercise correctly. Place the object over your belly button and attempt to lower the object as much as you can.

Marching

1. Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead.  
2. Gently draw-in your navel towards your spine and contract your glutes.  
3. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor.  
4. Repeat with the other foot.

Measuring Your Macros

At-Home Six Pack Abs Workout (No Equipment Needed!)

Having trouble leaving the house to go to the gym? No problem! Here is a workout that you can do from the comfort of your own home! No equipment needed!

Here is a fun little workout that you can do in addition to my 12 week home workout bundle!

Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.

Standing Cross-over Crunches (3 sets, 12 reps each side)

• Stand up straight with your hands behind your head.
• Begin by touching your right elbow to the opposite knee-the left knee.
• Focus on bringing the shoulder towards the hip, rather than the elbow to the knee. 
• Repeat with the left elbow and right knee, alternating as you go.

V-Ups (3 sets, 15 reps)

• Lie face-up on the floor with your legs and arms straight.
• Hold your arms straight above the top of your head.
• In one movement, simultaneously lift your torso and legs as if you're trying to touch your toes.
• Lower your body back to the starting position. (If this is too difficult, you can bend your knees and pull them toward your chest instead).

Plank With Leg Lifts (3 sets, 10 reps each side)

• Get into plank position on your forearms with your abs in tight.
• Engage your glutes to lift and hold one foot a few inches off the floor, foot flexed.
• Repeat and then switch legs.

Knee to Elbow Planks (3 sets, 15 reps each side)

• Start with a standard plank.
• Slowly bring your right knee toward the outside of your right elbow.
• Hold for 2-3 seconds.
• Repeat on the other side.

Oblique V-Ups (3 sets, 10 reps each side)

• Lie on your left side, legs angled 30 degrees from your hips.
• Rest your left arm on the floor and put your right hand behind your head
• Lift your straight legs off the floor, bringing your torso toward your legs
• Slowly return to start. That's one rep

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

Sexy Summer Arms Summer Workout Challenge

Summer has just begun and there is still time to get fit and fabulous! 

In honor of the 6-week GET MOVING SUMMER FITNESS CHALLENGE with Degree® and Celebrity Trainer and Transformation Pro, Chris Powell, you can get tank top ready arms in no time with this 15 minute workout that I have created just for YOU!

Sexy Summer Arms Pyramid
Complete each exercise for 3 rounds to complete the set.

10 Bicep Curls
15 Tricep Kickbacks
20 Tricep Dips
25 Push Ups
30 Second Plank

Workout Instructions:

Bicep Curls:

• Position two dumbbells to sides, palms facing in, arms straight.
• With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. 
• Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Tricep Kickbacks:

• Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.
• Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Tricep Dips

• Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight.
• Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
• Legs extended out in front of you with a slight bend in the knee.
• Slowly lower your body until your shoulder joints are below your elbows.
• Push back up until your elbows are nearly straight but do not lock them out.

Push Ups

• Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
• Next, lower yourself downward until your chest almost touches the floor as you inhale.
• Now breathe out and press your upper body back up to the starting position while squeezing your chest.
• After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Plank

• Start by getting into a press up position.
• Bend your elbows and rest your weight ono your forearms and not on your hands.
• Your body should form a straight line from shoulders to ankles.
• Engage your core by sucking your belly button into your spine.
• Hold this position for the prescribed time.

Worried about getting sweaty? 

During my workouts, I rely on two key products to keeping me feeling fresh and to stop the sweating. My personal picks are Degree MotionSense Fresh Energy Anti-Perspirant & Deodorant and Degree MotionSense Fresh Energy Dry Spray Anti-Perspirant. I love the smell of these and so does my husband!

You can save $1 on these products and more from Degree by clicking the image below!

Take the 6-week GET MOVING SUMMER FITNESS CHALLENGE with Degree® and Celebrity Trainer and Transformation Pro, Chris Powell. Chris will take you through a series of simple exercises that can be done anywhere, anytime. He’ll provide easy tips to help you incorporate fitness into your daily routine so you can get moving.

Watch this video and pledge to get moving and with Degree® MOTIONSENSE™ technology responding to your body movement, the more you move the more it works. You can find Degree at Walmart.


Disclaimer: This post was sponsored by Degree through Lunchbox. All opinions stated within this post are my very own.

Lazy Girl Couch Workouts

A lot of you ladies and mommies have absolutely enjoyed my lazy girl couch workout videos that can be done during commercial breaks.. or while stuck in a Netflix binge.

It's ok! We are human and it is true that when we are distracted, time flies by-same thing as when you are walking on the treadmill and reading a magazine and suddently, you look up to see 30 minutes has passed!

Here are a few of my favorite workout moves that can be done on any sturdy couch!

1. Couch Sit Ups

2. Couch Step-Ups

3. Couch Shoulder Push-Ups

4. Couch Mountain Climbers

5. Couch Incline Push Ups

6. Couch Knee Outs

7. Couch Tricep Dips

How to Turn Your Blog Into a Business

Do you like blogging? If so, what if you could do it as your job? 

Time after time, I have lots of mommies ask me how to turn their blogs into businesses so I figured I would tell you a little about how I personally did it.

Back in 2010, I started a blog just for fun and it was called 1 Fit Chick, after a brief rename from Sia Alexis Blog. I primarily made it to document my 45 lb. weightloss journey and to motivate myself to keep from losing interest. I did not expect ANYONE to really read it! After all, it was just my personal way of keeping myself on track. However, it gained an enormous amount of traffic after posting a few workouts and about my diet. I soon began realizing that I was obviously doing something right. 

However, I stopped blogging as I started my nursing career due to having little time. At the end of the day, the last thing on my mind was to come home and have to write something, so I quit. It wasn't until 2013 that my husband, Grady, encouraged me to create a new blog. He knew how much I loved blogging because of how I spoke of my old blog. I credit him for Diary of a Fit Mommy and its success! 

When we became pregnant with our son, Diary of a Fit Mommy was born. I was working as a nurse, still, but I soon quit my nursing career because 1) I did not enjoy it and got burnt out rather quickly and 2) I didn't want to be around a hazardous environment while pregnant. My husband gladly allowed me to take a small, part-time job working retail until I gave birth, in which the plan was for me to stay home and raise our son. I was so grateful for this! This meant a HUGE paycut, but he wanted me to be happy, above all things. Amazing, looking back at how that big leap of faith really outdid us :) 

While working part-time, I had more time to blog so I went at it. I posted my workouts, diet, recipes, you name it. Before I knew it, I had loads of traffic coming in. So, I decided to do something that I had never done before: MONETIZE! Now, I didn't monetize as a way to make quick cash or to sell out. I did it to make a living off of my passion: blogging. I didn't just want to be a stay-at-home mom-I wanted to be a work-at-home mom!

I monetized through Google and I remember my first paycheck being like $170 and I was like "hell yeah!!"

Nowadays? I just hit my 3 year mark of my blog and I'm around $5,000 a month from Google alone. I often get asked how much I make from blogging and most months, I bring in around $6,000-$10,000 total monthly from my blog. This includes sponsored posts, working with companies, Google ads, ebooks, etc. 

But, BEWARE. The biggest misconception that many people have when it comes to blogging is that it's easy money and I will tell you straight up that it is NOT the case! It is hard, constant work. It also takes TIME. My blog just turned two, so I am working into my third year of Diary of a Fit Mommy. You have to be completely consistent, create your loyal fanbase, and write good, quality posts that people WANT to read. This is the tricky part :)

The secret to making a profit off of blogging is: TRAFFIC. No readers + no traffic = no money. The best way to gain traffic is through advertising and writing good content at least 3 times per week. I actually help beginning bloggers and business owners build their audiences by offering ad spaces on my blog. I get over a million visitors a month and SOME huge portion of them will see my sponsor's ad and they will click. BOOM! Instant traffic and possibly instant readers for life :)

Working from home is not easy-especially when you juggle your working with a toddler, but it is so rewarding. At the end of my days, I am happily exhausted. I get to take care of my son AND do what I love-how can this be work??? I love having the freedom of being my own boss and creating my own schedule, but it can get a little stressful at times. All in all, it is totally worth it!

If you are interested in creating a blog and making a profit off of it, I have a small ebooklet that you can get that will tell you not only HOW to start a successful blog, but also how to get traffic and make a little money on the side. It has helped to jumpstart many blogs already and I am always so happy to help!

Buy now

How Many Calories Do I Need to Eat to Lose Weight?

If you are on your journey to losing weight and toning up, one of the things you will have to know is how many calories it will take to get you on your way. 

Calories are the basis of our energy requirements. They determine whether or not we gain weight, lose weight, bulk up, or trim down. The great thing about calories is that you can use them to your advantage by counting them and figuring out just where your daily calories come from.

One pound equals 3,500 calories-this is a basic fact. It has been said that a healthy weightloss is around 1lb per week, though some try to get it off sooner. Remember ladies: the faster the weight comes off, the faster it can be put right back on. So, slow and steady wins the weight race here. 

To lose one pound a week, you will have to cut or burn your calories by at least 3,500 calories per week, which will mean you will need to cut or burn 500 calories per day. This is just a basic method!

For a more in depth method that is more specific to you, try using my favorite formula: The Harris Benedict Formula. This equation is the most widely used method of calculating your calorie needs (and thus your calorie needs for weight loss). 

Here is the Harris-Benedict equation for women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

You just need to plug in your age, height, and weight. The number you get is the total number of calories you need each day to exist (also known as your basal metabolic rate, BMR). For example, a 50-year-woman who is 5' 7" and weighs 160 lbs has a basal metabolic rate of 1441 calories. This is only the first part of the formula.

The next step is to figure out your activity level. When you figure yours out from the options below, multiply your result with your BMR and this will give you your final number of base calories to consume per day.

• Sedentary: Minimal movement, lots of TV watching, reading, etc. Activity factor = 1.4
• Light activity: Office work, ~1 hour of moderate exercise/activity during the day. Activity factor = 1.5
• Moderate activity: Light physical/manual labor during the day, plus more active lifestyle. Activity factor = 1.6
• Very Active: Active military, full time athlete, hard physical/manual labor job. Activity factor = 1.9

For the example we're using, we’ll choose an activity factor of 1.5 (common for most people) and multiply that by 1441 calories, giving us 2161 calories. This number is your total caloric needs, or roughly the amount of calories that you need to eat each day to maintain your weight. To lose weight, you need to eat less than this. How much less? That's the next step.

How many calories to cut or burn? If you are weight training, doing interval cardio sessions during the week, and eating a carb-controlled/moderate-protein diet, then I recommend that you only subtract 250 calories from your total calorie needs (or 500 calories if you need to lose more than 25 pounds to reach your goal weight). You’ll see results that make you happy while being able to eat more. Using our example, the woman would need to eat 1900 calories per day to lose weight.

The final step: Put it to the test! At the end of two weeks, see how much weight you have lost. If you aren’t losing at a rate that makes you happy, opt to do more activity before you cut out more calories. If you need to cut out more calories, remove another 250 and put that new calorie level to the test for two weeks.

The Flat-to-Full Booty Workout Challenge

In order to take your booty from flat to full, you will need to work all 3 muscles associated with your buttocks:

• The Gluteus Maximus
• The Gluteus Medius
• The Gluteus Minimus

The best exercises for the Gluteus Maximus:

1. Step Ups: 

• Start by stepping onto the bench with your left foot.
• Then, bring your right foot up and lift the right leg to a 90-degree angle (shown in the photo above); lower your right foot down to tap the floor. Be sure your left foot never moves as you bend and straighten your right knee.
• This completes one rep.

2. One Legged Deadlifts

• Position one arm out in front of your body.
• Stand with feet together. Lift leg slightly so foot is just off floor.
• Lower outreached arm to floor while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement.
• Once stretch is felt or your fingertips contacts floor, return to original position by raising torso while lowering lifted leg.
• Straighten knee of supporting leg as torso becomes upright. Repeat.

3. Side Lunges

• Stand with your feet and knees together. 
• Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one.

The best exercises for the Gluteus Medius:

1. Bridges

• Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
• Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.
• Breathe out as you perform this part of the motion and hold at the top for a second.
• Slowly go back to the starting position as you breathe in.

2. Standing Forward Leg Raises

• Stand next to a chair or other support, holding on with one hand.
• Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

3. One Legged Squat

• Stand with arms extended out in front. Balance on one leg with opposite leg extended straight leg forward as high as possible.
• Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting.
• Raise body back up to original position until knee and hip of supporting leg is straight.
• Repeat and continue with opposite leg.

The best exercises for the Gluteus Minimus:

1. Clam

• Lie on your side. Rest your head on your arm or hand as shown.
• Bend hips to approximately 45 degrees and bend your knees at 90 degrees. Make sure one hip is lying above the other. You should now be well aligned- your feet should be in line with your back.
• Take a deep breath in and as you exhale set your core muscles.
• Inhale and whilst exhaling float the upper leg upwards while keeping your feet in contact with one another.
• Inhale and as you exhale bring the leg down to the starting position.

2. Side Lying Leg Raises

• Come to the floor and lie on your right side. Bend your right elbow and place your head in your right palm.
• Make a straight line from your right elbow to your right heel.
• Place your left hand on the floor in front of your chest. Slowly lift your left leg into the air as high as you can.
• Keep your left hip extended and your left leg straight. Pause at the top.
• Slowly lower your leg down but do not let it touch your right leg. Repeat on the other side.

3. Side Planks

• Lie on your right side with your legs straight.
• Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip.
• Brace your abs and hold for 60 seconds. If you can't make it to 60 seconds, hold for 5 to 10 seconds and rest for 5; continue for 1 minute.
• Be sure your hips and knees stay off the floor.

Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!

Buy now

Bundle & Save BIG!

In this bundle, you will receive:

-Butt & Thigh Blaster 4 Week Home Workout Program

-Armed & Fabulous 4 Week Home Program 

-Ab & Core Attach 4 Week Home Program

-Eat Clean, Get Lean 4 Week Meal Plan

All programs are bodyweight exercises only-NO GYM REQUIRED! You can simply do these at home within the comfort of your own home. 

Features 4 weeks of high-resolution step-by-step pictures and an exercise directory.

*The Armed & Fabulous program does require one set of dumbbells only.

Jumpstart your weightloss with this 4 week clean eating meal plan! With over 60 easy-to-make recipes, you are sure to enjoy the world of clean eating while losing those few extra pounds.

"Can I do all 3 workout programs together?" Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over!