Monday, October 24, 2016

Easy Recipes | Decadent Peanut Butter Protein Bites



Okay, so as a fitness professional, I find it a challenge at times to get healthy food that is portable and moves with me...THAT was  the inspiration for this delicious and easy to make recipe. I love, love, love this recipe and I believe you will too, so of course I am going share it with you. 



2/3 cups of Peanut Butter or Almond Butter ( melted in microwave)
3 tablespoons of Chia seeds
2 tablespoons of ground  flax seed
1/2 cup of coarsely chopped walnuts teaspoon of cinnamon
1/4 teaspoon of Himalayan sea salt
1 table of raw unfiltered honey
1 scoop of vanilla protein powder ( I used whey) 

mix all ingredients together well and place in a plastic container and leave in the freezer to set up for the next day. Once the mixture is set, cut into desirable portion and place in baggies for work or leave in the fridge for whenever there is a hankering for something yummy.
 Connect with me on Facebook or Instagram and let me know how you enjoyed the recipe. What is your favorite flavor? Is it chocolate, peanut butter, coconut- please share.  I am looking for the inspiration for my next creation.

Until next time...blessings, grace, and peace - LB

Sunday, October 9, 2016

Are you Dirty ?



Perception is everything!!! We all have things we are not happy about and would love to do differently - that's life. I've learned to trust the process and have faith in the Lord to give me strength through the process.  Now, I know that I can do better than JUST MAKE IT- I CAN COME OUT BETTER !!!!
Trust in the journey and embrace YOUR process. What lessons have you learned from you last "storm"... how are you different ?



Tuesday, September 13, 2016

I'm Seeing Shadows



After walking my children to school this morning ( one of my favorite things to do, by the way), I started thinking about all of the capacities I serve in: wife, mommy, leader, coach, trainer, just to name a few. Then I  began to appreciate the fact that my serving has produced a harvest in this season of my life. I thought of Paul in the Bible who was so anointed that his shadow was healing people. (Acts 5:15) Then I began to meditate on "shadows." Immediately, I was reminded by the Bible verse found in Psalm 91:1 Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.



Now that my spirit is quiet, I began to look around and I see "shadows" all around me. Subtle shadows from the cars parked on the side of the road,  large shadows from the trees that were in neighboring yards. While still meditating, I hear in my spirit... SHADOWS ARE ONLY CAST WHEN THE SON( Jesus) IS ON YOUR SIDE....
this is refreshing, because I remember the season, when I had to take residence in the "valley of the shadow of death" and I needed to be there in order to learn NOT TO FEAR THE SHADOWS. I've secretly  wanted to have an anointing like Paul ,whose SHADOW was healing people. this want comes from my desire to see so many live healed, healthy and whole. Now, I understand that Paul's heart was  tender enough to want to serve in the capacity of healing, so The Almighty, used the SHADOW of Paul to. heal so many more... I'm seeing shadows.





I have learned to REST when I see the SHADOW, because the Almighty is with me .  My hope for you today is that you will find rest in the shadow of the Almighty. I hope that this is uplifting for you today. What do you think about shadows?

Tuesday, September 6, 2016

Transformation Tuesday | Closed Up- To Break Out



Hi family, just wanted to remind you to keep running toward your purpose. The passion that you carry within your heart , just might be the "bridge" that connects you to your destiny. So don't take the barriers that are in your life right now as a sign to stop, but rather an opportunity to get stronger and wiser. " Purpose" is ALWAYS for impact ! As you grow stronger and wised it is your responsibility to teach others to do the same. Connect with me on Facebook and let me know what barriers have you learned to overcome and what are you doing to share this new wisdom  that you have received. I'd love to hear from you. Until next time.... abundant blessing.

For monthly inspiration ,tips and special offers from me - sign up to get my newsletters  sent straight to your inbox.

Thursday, September 1, 2016

4 Easy Ways to Achieve Your Fitness Goals





Whew, I don't know  about you, but my summer was crazy busy... You've probably noticed I wasn't blogging as much during the summer. With the kids home ,work, family, friends, ministry...I  was very limited with my FREE TIME. If your life is anything like mine, this is probably a good time to start getting back into a routine and  working on those fitness goals  again.So today, I want to share a few easy things you can do to  finally get results  this fall season.





1. Prep to Win 

Well- balanced meal for ideal weight loss

Meal prep, plan your meals ahead of time to help keep your cravings at bay. Prepare well- balanced meals that suit your fitness goals and your budget. Sign up for my recipe of the month club for my latest clean-eating recipes to keep you inspired and on track with your fitness goals.




2. Find Your Tribe
Joining a fitness community can improve your  results



 Community is key for staying on track and motivation.. finding your tribe means finding one that YOU connect with and one that keeps you engaged and inspired.







3. Get your Groove On
Lifting weight can give tone and shape to a woman's body




3.Whether it's hiking, Zumba, bowling or running. Find an activity that you can get excited about and enjoying doing- EVEN after a long day. Fitness fads are just tat. You want to participate in activities that you look forward to going to  and investing you hard earned energy in :-)



Be Realistic




fitness inspiration



4.A fit lifestyle lasts a lifetime. There will be peaks and valleys, but is all a part of the journey. Stick with it - hard work pays off. If you live a busy life so so many of us do, try committing a few days in the gym, then include some family/ friend activities where you can be social and get fit at the same time.








Connect with me on IG for weekly inspiration or join my Tribe for FREE https://www.facebook.com/groups/myweightlosscoaching/ did I mention it's free!!! Stop by and say hi- I look forward to meeting you soon.


Until next time blessings!!!

Friday, July 29, 2016

August Abs Challenge




Let's face it, a great pair of abs are ALWAYS in season.Although abs are made in the kitchen- you also need to tighten and tone those abs with a fitness routine. This month is the last hurrah for summer,so  I thought it would be"fitting"(pun intended) to do an ab challenge before we update our Fall wardrobe.

What is your favorite thing to do in the summer? Find me on Facebook.com/letsmakewar to stay connected or follow me on Instagram.com/barucfitness .
I'd love to see your transformation.


August Abs Challenge:

Do this movement series 3 times/week

5 days  of cardio

Get my sensible meal plan to get great looking abs in 30 days.


Tag me on IG/barucfitness, to share your results, recipes,updates.

... Enjoy


Tuesday, July 19, 2016

Quick and Easy Summer Recipe


 I love creating healthy new recipes and my summer spaghetti recipe is no exception.  I  absolutely love the warm weather, but sometimes the hot weather makes being in the kitchen seem more like torture than a joy .My summer spaghetti squash was easy breezy and cooks up so fast you won't believe it...

 Here's what I used:

Summer squash
2 cups of kale
1 chicken breast ( cut into hearty strips)
1 medium carrot
onion ( optional)

I used my Veggetti slicer to cut up my squash like spaghetti. After cooking the chicken, I simply added the broth from the chicken to my wok with a little coconut oil ( olive oil works too).Then add all of your ingredients into the Wok until the kale is wilted down a bit.

That's it!!!

I listed the tools I used below, to save you time. Try this recipe and share your thoughts - I'd love to hear from you. Stay tuned for my blog next week - I 'm working on some treats you are going to LOVE- so check back soon...blessings



 






Sunday, June 26, 2016

Get Fit Fast With These 3 Things


Eat to Feed the Muscle and Starve the Fat

Eat small meals 3-4 hours apart to keep your blood sugar stable and to maintain adequate energy levels. For example, if you are eating one meal in the morning and not hungry again till late afternoon - your metabolism may really be sluggish and reaching your weight loss/ fitness goals can become much harder to obtain. Not sure what to eat, no worries. My 10-Day ReSet Program can help Buy now to get started.



Lift Something, Then Put it Down







I am a huge believer of weight bearing exercises. However, you don't have to pick up a dumbbell when  you have a kettlebell or sandbag. Although I am in the gym several times a week, I also love to "play" at home with my toys ( kettle bells, sandbags, medicine ball...just to name a few). If you don't have weights at home, no worries- body weight exercises are a great place to start too. As a matter of fact, I don't give my clients any weight until they can show that they can move their body properly. Lifting weight can help to build QUALITY MUSCLE. The more muscle you have the better your metabolism is and that's the key to GETTING FIT FAST.





Learn How to Move- it, Move -it



Cardio is essential for burning calories, but you need more than just a machine to have a well- rounded fitness routine. For example, do the cardio three times a week, but why not do some activity with your family on the weekend, and maybe jump in a small group class at your local gym to keep you motivated and to keep your fitness routine interesting. Just working on the treadmill 5 days a week, it not very motivating - if you are doing the same thing for months. Find ways to stay active,  EVEN when you are not at the gym. Leading an active lifestyle, is a great way to stay healthy and  a great way to invite those you love into your world of fitness.


Need help getting started, try my 10 - Day ReSet Program to get your body moving in the right direction. My programs teaches you how to ReSet your body naturally, with food. No crazy teas, or starving yourself. In less than a week, you can feel more energy and lighter. Buy now to get started.

Get Fit Fast With These 3 Things


Eat to Feed the Muscle and Starve the Fat

Eat small meals 3-4 hours apart to keep your blood sugar stable and to maintain adequate energy levels. For example, if you are eating one meal in the morning and not hungry again till late afternoon - your metabolism may really be sluggish and reaching your weight loss/ fitness goals can become much harder to obtain. Not sure what to eat, no worries. My 10-Day ReSet Program can help Buy now to get started.



Lift Something, Then Put it Down







I am a huge believer of weight bearing exercises. However, you don't have to pick up a dumbbell when  you have a kettlebell or sandbag. Although I am in the gym several times a week, I also love to "play" at home with my toys ( kettle bells, sandbags, medicine ball...just to name a few). If you don't have weights at home, no worries- body weight exercises are a great place to start too. As a matter of fact, I don't give my clients any weight until they can show that they can move their body properly. Lifting weight can help to build QUALITY MUSCLE. The more muscle you have the better your metabolism is and that's the key to GETTING FIT FAST.





Learn How to Move- it, Move -it



Cardio is essential for burning calories, but you need more than just a machine to have a well- rounded fitness routine. For example, do the cardio three times a week, but why not do some activity with your family on the weekend, and maybe jump in a small group class at your local gym to keep you motivated and to keep your fitness routine interesting. Just working on the treadmill 5 days a week, it not very motivating - if you are doing the same thing for months. Find ways to stay active,  EVEN when you are not at the gym. Leading an active lifestyle, is a great way to stay healthy and  a great way to invite those you love into your world of fitness.


Need help getting started, try my 10 - Day ReSet Program to get your body moving in the right direction. My programs teaches you how to ReSet your body naturally, with food. No crazy teas, or starving yourself. In less than a week, you can feel more energy and lighter. Buy now to get started.

Saturday, June 4, 2016

Super Easy Summer Recipes for Weight Loss




Fresh diced apples with a dash of cinnamon and NON-Fat Greek Yogurt ( I like mine chilled) and Protein Pancakes made from Kodiak Cakes I added on scoop of vanilla to the mixture to support my fitness goals. Instead of using butter, I love to use this brand of coconut oil.

1 cup of freshly diced apples and sauteed with tablespoon of coconut oil, a dash of cinnamon, and a teaspoon for freshly squeezed lemon.

the pancake mix is very simple, you just add water of milk ( soy, almond, coconut, 2%). Then coat your pan with 1 tablespoon of coconut oil.  Place mixture on the pan till golden brown or both sides .It's really that simple!








                                                              






Top with your favorite fruit and enjoy ! This is a wonderful way to help your muscles recover after a workout because of the carbs and protein.


Notice the portion. When you prepare your meal this way, you eat less... why ??? You have a complete meal. You see when our bodies are properly nourished we are less likely to overeat. This is why nutrition is more than half of your weight loss battle. Getting fit requires a complete fitness strategy: exercise, nutrition, flexibility and well-being,





Saturday, May 28, 2016

Memorial Day Delights | Savory Salmon Burger Recipe




If you are like me, Memorial Day is great  for spending time with friends and family, but let's be honest - some of the food is just a little too rich. Living a healthy lifestyle shouldn't have to be compromised to have fun. I wanted to offer you an alternative to  the traditional Memorial Day  foods. Can you guess what it is? Drum roll please...the hamburger. Now if you are eating the leaner version like 80/20 beef or ground turkey - that's great.  However, salmon is another wonderful option for  celebrating Memorial Day.  Never buy in to the myth, that healthy is bland. My Savory Salmon burger is proof: it tastes delicious and very easy to make. so let's get started , shall we...

I used 3 cans of Wild Alaskan Salmon and separated it into small chunks
1/4 cup of chopped sweet bell peppers
1/4 cup of minced onions




2 eggs
1/2 cup of gluten - free flour
1/2 teaspoon sea salt 
1/2 teaspoon of black pepper
1 teaspoon of fresh lemon juice
2 tablespoons of coconut oil ( unrefined)No worries, you don't taste the coconut at all. You can substitute the coconut oil for olive oil instead.

combine all ingredients well and began to form into patties





Place patties on a griddle on the stove or on the grill and cook until brown on  both sides


These Salmon are perfect of lunch or dinner. they also store well in the refrigerator.
This recipe makes about 8-10 burgers and about 25 minutes to prepare. 



There you have it, I hope that you enjoy this recipe, connect with me Facebook and share your thoughts about this recipe or show me your version  on IG - I look forward to hearing from you soon. 


Happy Memorial Day !!!




Tuesday, May 24, 2016

Transformation Tuesday | Let Your Light Shine


"Blending in" is essential if you are putting on makeup, You were divinely created with a purpose that people are crying for : don't be afraid to show your brilliance. For inspiration straight to your inbox- subscribe to my newsletter. If you would like to connect with me- join me  on Facebook

Until next time ...blessings. 

Thursday, May 19, 2016

3 Common Weight Loss Mistakes


Tuesday, May 17, 2016

Strengthen Your Core with This





 I know it is bikini season, but did you know that core strength is essential for overall strength  and movement. So I put together a short tutorial to show you a few exercises that you can do to improve core strength.









 What  body part do you struggle with? Leave a comment of question below, I look forward to hearing from you.