love me some L .C .

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chipotle cheddurrrrrrr cheese turkey

I love sandwiches. There are endless combinations you can make. This is one of my favorite ones. :)


15 grain bread
roasted red pepper hummus
chipotle cheddar cheese
spinach
white turkey
southwest mustard

mmmm mmmm delicious!!!

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happy legs

the color run

A great leg workout, short, sweet and to the point.  You can always work in a set of abs in between each exercise for kicks, if you want! :)

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there she goes again...

"there she goes again running w/o me"

-whiskey

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how sweet it is!

A little mid-day snack. Yum Yum! 

Mango-Strawberry Salsa

1 mango diced

3-4 strawberries

lil bit of basil

lil bit of lime juice

lil bit of lemon juice

mix it up, set in fridge to chill

DIG IN!!!

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darling

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rasmango

Looking for a simple fresh snack.  Try this!  Raspberry + Mango + Water 

handful of diced mango (frozen or fresh)
handful of raspberries (frozen or fresh)
1/2 cup of water
blend and drink up :)
garnish w/blackberries why not! 

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scientific 7-minute workout

And now science really does show how HIIT (high-intensity interval training) workouts really do work.  Science proves it! haha "Researchers from the Human Performance Institute (HPI) in Orlando have combined the latest exercise science to create a better interval program that can be done anywhere, anytime. The routine involves the following twelve exercises performed for 30 seconds each with 10-second rest/transition periods before the next move." (greatist.com)

Do each move for 30 secs with 10 sec rest in between each. That's it.  Your 7 minutes are over. :)

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"clouds"

This is an incredible story on what living life is all about. Living in the moment and not taking any of it for granted. Zach will forever be in our hearts. His song "clouds" is a viral video sensation, but let's not forget why he wrote this inspiring song, not only to be remembered for his music, but also for the way he lived. 

"Embrace each day with hope and joy" – Zach Sobiech

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cucumbers......in your water?

It may sound a little funny, "cucumber water". I thought so to the first time I was at a restaurant and it was served automatically. I was like, "hmmm, this looks interesting". It was love at first taste. :) Try it.  Plus there are totally great health benefits from this delicious beverage!

* It’s good for your muscles
* It’s good for your skin
* It’s low calorie 
* It’s detoxifying
* It’s inexpensive

Just add a few slices to a glass of water, best if stored over night, but you do not have to!

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and so it goes...

♫ and so it goes, this soldier knows - the battle with the heart isn't easily won. / and so it goes, this soldier knows - the battle with the heart isn't easily won. / but it can be won, but it can be won... ♫

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true competition...

True competition is with yourself.  Make it a game.  Games can be fun, especially when you WIN! haha So, let's play a game.  It's called "DO WORK". 

The moves:
50 jumping jacks
25 crunches
20 tricep dips (use a chair/or sofa)
15 squats
30 sec plank
20 lunges (each leg)
30 russian twists
50 jumping jacks
20 standing calf raises
10 push ups
30 sec plank

repeat once more

End result, you win by burning calories. Feel free to play again over and over and over again! :)

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What's your fit?

Find your fit in life. "So many people have jobs that look good but feel bad. They did it because of their parents or because it looks good to society. People who are happiest in life fit day to day. Don't stop until you find that." - David Kelley

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Berry Spinach Salad

This is one of my favorite salads.  It's a bit on the sweeter side but it's packed full of deliciousness.  

1 cup spinach

3 black berries

3 raspberries

3 mandarin oranges

a couple of candied cinnamon pecans

a little bit of goat cheese

sweet poppy seed dressing, light

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Eyes Open!

Keep your eyes open. Opportunities lie ahead. 

We might not always see them right away, but they are there we just have to go make it happen.  

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killer kardio

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gone, gone, gone

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either you run the day...

either you run the day or the day runs you 

-jim rohn

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#runforboston

photo from Shape

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How to choose....

Full image @ "Greatist"

Have you ever pondered which meats are the healthiest for you?  I am quite the picky eater and meats are no exception.  I saw this infographic and found it to be very helpful as it breaks down the various types of meat into calories, protein and fat content.  I prefer, chicken, turkey and pork.  Check it out!

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Running is....

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Snack Attack: Yogurt+Peanut Butter Dip

One Word: Delicious 

This high protein, low calorie snack is quick and easy to make.

1 table spoon of creamy peanut butter 

(I use JIF natural creamy)

1/3 cup greek yogurt 

(I use chobani vanilla)

1 banana sliced

4-5 strawberries sliced

Mix yogurt and peanut butter together, dip fruit and enjoy!

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hydration is a must!

Staying hydrated is important. It's no magic bullet, but the benefits of water are many. 

1. Drinking Water Helps Maintain the Balance of Body Fluids.
2. Water Can Help Control Calories.
3. Water Helps Energize Muscles.
4. Water Helps Keep Skin Looking Good. 
5. Water Helps Your Kidneys.
6. Water Helps Maintain Normal Bowel Function.

I always keep my water bottle with me everywhere I go.  Choose a water bottle that you like.  I chose "smartwater" not because it "makes me smarter" but because of the size of the bottle and it fits perfectly in my cup holder in my car.  And it might have been pink during breast cancer awareness month a few years ago haha.  But who cares I like. No excuses not to drink plenty of water.  Drink up!

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Diamonds are a girl's best friend...

Opening Day!
4.1.13

Diamonds are a girl's best friend is the old saying right?  However, for this girl, it is the baseball diamond.  I was born to play ball.  Game on!

Let's go braves!

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Holy Guacamole!

Avocado lovers (like myself) maybe healthier overall. A new study ties eating avocados with better diet quality, consumption of less added sugar, and lower body weight, BMI, and waist circumference. And while the evidence clearly indicates that avocado consumption is tied to healthier diets, that doesn’t mean that eating avocados will make you healthier — just that it seems people who tend to consume avocados are more likely to have a healthier diet and lifestyle overall. (Read the full article here Greatist.com)

Homemade guacamole:

1 avocado

2 tablespoons lime juice

2 tablespoons chipotle tabasco sauce

Mash it all up and enjoy!

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The Plank!

Abs Workout: The Secret Formula for a Flat Stomach
Shape.com

I was not sure how great this workout would be.  But holy mackerel! It's awesome. I'm definitely adding this to my weekly workouts! :) 

The moves:

Plank 30 secs
Plank w/leg lift 10 reps per leg
Side Plank 30 secs each side
Side Plank w/leg lift 10 reps per leg
Straight Arm Plank 30 secs
Straight Arm Plank w/shoulder touch 10 reps


Click pic for additional pictures from Shape.

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three chords and the truth...

"All you need to write a country song is three chords and the truth."

Harlan Howard

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popsugar abs!

It's just around the corner. Swimsuit, pool and ocean waves at the beach.  I found this great little ab workout to help get those ab muscles stronger and get you ready for summer.  You can do each of these with or without the weights.  I've paired this workout with a set of pushups and 20 mins of jump roping :)

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kill them with kindness

Sometimes we are put into situations where we just want to say what is really on our minds when people irritate you.  Right?  We've all come across these situations. If there is one thing I've learned about people though is that if you "kill them with kindness" they are the ones that end up coming back to apologize for their stupidity   It can be very hard to bite your tongue and hold back those comments but if you do, you'll win! :)

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carry on carry on!

May your past be the sound 

Of your feet upon the ground 

Carry on

Fun. "Carry On"

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DYK: The Cucumber

Cucumbers are quite interesting.  History lesson today.  Cucumbers originated in India.  Ahhh haha how appropriate. :) They are technically a fruit too. However, in the culinary world they are considered vegetables.  Either way they are are good for you.  Keep the skin on because that is where the nutrients are.  Here is a great way to add a little more flavor to this tasty little veggie!

What you'll need:

sliced cucumbers
tiny bit of olive oil
tiny bit of lemon juice
tiny bit of lime juice
pinch of pepper

That's it.  Eat up!

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wired!

Okay, so I just spent the last hour playing with wires.  Yes, that's right, me playing with wires.  Probably not a good idea.  :) (I'm a little ditzy when it comes to those little suckers.) BUT, good news is I'm still alive, bad news is I clearly need to work on my arm strength since it took me 10 mins just to get the socket wrench thingee out of the tool box.  I blame the cold weather.  So, here is the plan:

10 push ups

10 bi cep curls 10 lb weights

10 dips on the edge of the sofa

10 front arm raises with 2 lb weights

10 tri cep extensions above head 10 lb weight

repeat twice

Maybe next time it'll take me 5 mins or less to get those socket wrench thingees out :)

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Be Phenomenal....

This one's for Heya!

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bonnaroo 2013...yes please!

 What a lineup!!!! This is one event that I would love love love to attend.  :)

http://www.bonnaroo.com/

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Chx Avo Parm OH MY!

Soooo this panini press is becoming a serious addiction.  I love sandwiches, both cold and hot ones.  I created this little panini and totally wanted to make another one.  haha  As always, its simple and delicious. I like to call it the "Chicken, Avocado Parmesan Panini" even though its not breaded like your typical chx parm. it's my twist to a great panini. :)

What you'll need:

whole wheat hoagie bread

1 avocado smashed until smooth

1 slice of provolone

1 chicken breast pan cooked (Perdue perfect portion) 

1 handful of spinach

1/3 cup of marinara or any sauce that you prefer

Layers the panini like so:

Bread

Avocado

Spinach

Chicken

Provolone

Marinara

Put in the panini press for about 5 mins.  If you do not have a panini press do not worry, just cook in a skillet and press like you would a grilled cheese sandwich.  Taste just as great!

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what we are..

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5.4.3.2.1 workout!

This is a fun one.  Only 15 minutes.  Let's go! :)

workout courtesy of Fit Fab Cities

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obsessed.

Food
Espresso
Running
Working
Lip Glosses
Numbers
Google
Pens that click
The color pink!
Caramel Macchiato Ice Cream
Hollywood
Movies
Beaches
Chipotle: the pepper
Chips & Salsa
My dogs
Making people laugh
Jump Roping
Pickles!

What are yours?

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berry berry delicious!

I was feeling quite lazy today after a long weekend of working, so I decided to make a new smoothie.  As always it's very simple and took me 5 mins. :)

Berry Berry Delicious Smoothie

5 fresh strawberries
1 frozen banana or fresh banana
1/2 cup greek vanilla yogurt
2 table spoons creamy peanut butter
1/3 cup skim milk
a few ice cubes to chill it

Blend up and drink up :)

You can also add a handful of spinach to give more nutrients if you want, you can't taste it so why not!

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no excuses period.

There is no excuse period. No pun intended here.  hehe This post may not be the best topic but it happens daily and just wanted to put a friendly reminder out there for those of you who might have forgotten.

Diapers do not belong in a "feminine product" trash can.  This is why is it called a "feminine" trashcan.  No diapers, no water bottles, no shirt tags from the brand new shirt you just couldn't wait to put on and most likely do not even need to spend money on. C'mon people get your act together.  


Side note: seat covers are meant to be used as "seat covers" no tissue paper.  If a stall is out, proceed to the next stall, if that one is out as well proceed to the next.  If they are all empty do the right thing, tell an employee and be polite.  Thanks!

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1.2.3...Intervals time now!

Intervals can be done anywhere.  At home, the park, the gym and even at work!  I'm not kidding.  On the days that I'm a "runner" at work, I turn it into a workout (don't laugh) but it's true.  Interval training is just as a effective if not better than going on a long run or walk.  Why is this you say?

There are a ton of interval workout combinations but here is a quick and simple one that you can do right now.  Yes, right now.  So let's go! :)

photo from greatist

Location: outside

0:00 - 5:00 warm-up brisk walk
5:00 - 6:00 light jog
6:00 - 6:30 sprint
6:30 - 7:30 light jog
7:30 - 8:00 sprint
8:00 - 9:00 light jog
9:00 - 9:30 sprint
9:30 - 10:30 light jog
10:30 - 11:00 sprint
11:00 - 12:00 light jog
12:00 - 12:30 sprint
12:30 - 13:30 light jog
13:30 - 14:00 sprint
14:00 - 15:00 light jog
15:00 - 15:30 sprint
15:30 - 20:00 brisk walk 
cool down

done & done!

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Vintage Princesses

Love this....reminds me of my marketing girls.  :)

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bar method

Now, I'm not talking about the method to drink at a bar, although I'm sure I could create some creative workouts for that too. lol :) The barre method is all about strengthening your core, creating longer leaner muscles and great posture. 

click here for full routine with photos here

Routine:

Releve Plie 20 repetitions

Parallel Plie pulse 20 repetitions

Arabesque Attitude 20 on each side

Reaching Rond de Jambe 10 each side

Plie Pulse to Passe 20 on each side

Rear Fly and Arabesque Lift 20 on each side

For images of each click on the pink shoes :)

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she was a fast machine :)

Throw back tune today.  I have my daddy and mom to thank for loving this band.  
Mom, hope your jamming out up there. :) Miss you and love you!

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mama mia lasagna!

I always try to find a way to modify everything haha.  It's annoying I know, but I want to add more veggies and fruits so it's not that annoying. :)  Here is my twist to traditional lasagna.

Ingredients:
1/2 cup egg whites
15 oz ricotta cheese (one container)
2 cups mozzarella
1/2 cup parmesan cheese
1 jar of tomato sauce
1 box Barilla Lasagne layers
1 1lb extra lean turkey finely chopped
1/2 cup cooked mushrooms
1/2 cup spinach finely chopped
1/2 broccoli cooked/chopped

To Make:
Preheat oven to 375.  
Use 8x11 or 9x13 pan lightly sprayed with olive oil. Pour about 1/2 cup of sauce on bottom of pan. Mix egg whites, ricotta cheese, parmesan cheese, 1 cup mozzarella, mushrooms, spinach and broccoli in medium bowl. 

Begin to layer the pan in this order: lasagna, cheese mixture, turkey, 1/3 cup sauce, lasagna, cheese mixture, turkey, 1/3 cup sauce, lasagna, rest of sauce and top with 1 cup mozzarella.  Depending on the size of your pan will depend on how many layers you use.  Use your judgement!  Cover with foil. Bake in the oven for 60 minutes. Take foil off and bake for another 10 mins. 

Done and Done!  Caution it will be hot!

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little lessons

It's true, I'm a sucker for quotes.  LOVE THIS ONE! :)

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color me silly part 2

After recently running in the Orlando Color Run race, I noticed there were a plethora of walkers.  Even though this is a fun, non-timed, messy colored race it's still a race. LOL C'mon people make it a workout.  If you are going to walk it at least get your heart rate up :)

Color Run for Beginners Workout!

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this is America!

Real conversation....

Traveling Guest: Please, please, do you have menu in portuguese? 

Random Employee: No. I'm so sorry. Only english.

Traveling Guest: In espanol?

Random Employee: No. I'm so sorry. Only english.

Traveling Guest: Well, why not?

Random Employee: Because this is America.  We speak english. 
(Just like the entire conversation we just had in english. lol)

Lessons learned: 
When one travels to a foreign country, it might be a good idea to learn just a little bit of the nation's language to help you communicate.  Just sayin'. :)

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daylight

“Music means everything and nothing. It is the universal language of emotion, a way for the artist and audience to process and understand something they might not be able to otherwise. But it is subjective and therefore what means everything to someone could mean nothing to someone else. But there in lies the magic.” -Erin 

quote from: http://musictome.tumblr.com/

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