Author Archives: Annett Davis

About Annett Davis

Annett Davis is an Olympian in Beach Volleyball. She loves great food and helping people get healthy over at GetFitWithAnnett.com. Her favorite topics are marriage and anything fitness related. Being married to her soul mate, Life Coach and author Byron Davis for 16 wonderful years, Annett loves being a homeschooling mom of 2. She blogs over at FitMomsFitKidsClub.com, and inspires kids to grandmas to get in shape for life in her private accountability groups.

Should I Juice or Make a Smoothie?

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These days juicing is all the rage. Juice shops are popping up in cites just like yogurt shops did a year ago.

In a world where Starbucks is on every corner, grabbing a smoothie or fresh juice sounds like the better thing to do. But is it? And which one is better?

It would seem like grabbing a smoothie would be an obvious choice over a sugary frappacino. But, that’s not always the case. Sometimes a smoothie can have more calories than a cheeseburger!

In fact, Jamba Juice has a chocolate peanut butter smoothie that has 480 calories, 10 grams of fat, 83 grams of carbs, and 72 grams of sugar in it!!! Wowza!

When going to a smoothie place make sure you check their nutrition guides. All smoothies aren’t created equal. Smoothie does not equal “good for you”. A lot of problems with the smoothie joints is that the drinks have way too much sugar! Sure it’s natural sugar, but too much of even a good thing is still too much for you.

When it comes to smoothies look for low sugar options on the menu. Some smoothie shops have started adding fresh veggies as well to their smoothies (go for those).

If you are at home, again the more greens and veggies you can add to your smoothie, the better.

But, what’s better for you, making a smoothie or juicing?

Well their are two camps who fight over this question and to be honest, I’m right in the middle. I believe that if you can blend up greens and veggies and drink it great! If you like juicing up your veggies and greens instead good on ya!

For goodness sakes you are doing something great for your body either way!

People who love to blend (make smoothies) say that when you juice you lose fiber. Sure, but you poop out most of the fiber anyway, and your body works harder to get it through your system than if you just juiced.

People who juice say that the juice absorbs into their system more quickly, but if you blend it will absorb into your system too.

Is there really a wrong way to go here? In my humble opinion, NO!

The only way you can go wrong with juicing or blending is if you only juice or blend a bunch of fruit all the time. Even though you would be drinking natural sugars, too much sugar is never great for you.

Whenever you juice or make a smoothie make sure you have more veggies and greens than fruit. If you do this you’ll always have something great for your body.

Here’s one of my favorite personal recipes! (It’s a juicing recipe.)

Green Machine Alkalizing Juice

1 cucumber
4 stalks celery
1 handful of green (spinach, romaine, chard, kale, etc)
1 handful of another green
1/2 lemon peeled
1 granny smith apple (or pear)
1/2 inch ginger
10 parsley stems

Throw in your juicer and enjoy!

For more great recipes check out my 3 day juice cleanse.

Easy Banana Pancakes – Just 2 ingredients

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Who says that pancakes can’t be part of a healthy diet?

Who says that making pancakes from scratch is hard?

Who says that once you go gluten free that you can’t have pancakes ever again?

With this easy 2 ingredient recipe, yes you can!

This recipe is gluten free, AND dairy free so if you are sensitive to either you can enjoy these too.

Ingredients

2 1/2 ripe bananas

4 eggs

(optional cinnamon, pumpkin pie spice, pure vanilla extract)

Directions

Put 4 eggs into blender. Add bananas. Pulse until blended. (You can also just put it all in a bowl and smash/stir together). If you wish you can add other seasonings listed above.

Heat griddle until hot. Use cooking spray, coconut oil or grass fed butter to oil pan if you aren’t using a non-stick griddle. Pour pancake batter onto pan. Cook about 1 1/2 – 2 minutes until pancake when lifted slightly is medium brown underneath. Once it’s medium brown in color flip to the other side. Cook until done.

You can serve with blueberries, strawberries, bananas, and top with pure maple syrup. Or, you can eat it with no toppings at all. It’s yummy as is.

Enjoy!

3 Things You Should Never Do at the Gym

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Many women love to go to the gym. Personally, even though I’m a world class athlete, an Olympian, it’s funny but I hate the gym.

I prefer working out at home. My home gym never closes, it’s free, and there’s never a line for my equipment. But, that’s just me.

Friends of mine absolutely love working out at the gym. They like people watching, taking classes with big groups of people, and getting out of the house. I completely understand.

This post is for people like you.

As an athlete with over 20 years experience working out in the gym, and now as a virtual fitness coach, I have learned how to have a successful workout in the gym.

More often than not, I see men and women trying to lose weight who have been at the gym for years having zero success.

Why?

Because they just don’t know any better. I’m here to help you out, so you finally can reach your goals.

3 Things You Should Never Do at the Gym

1. Cardio, Cardio, Cardio!

This is a BIG no-no especially for women. I can’t tell you how many times I go to the gym and see women hop on the treadmill, bike, or elliptical machine and hop off and leave the gym. It makes me want to scream, “Get over here Missy, there’s an entire world here that you’re missing!” Everyone needs to condition their heart, to get their blood pumping, sure, but we also need to included strength training.

The number one question I get asked is, “If I lift weights, will I get big? Will I bulk up??” NO! You’ll gain lean muscle, you will not bulk up (99% of the time). Not only will you decrease your chances of osteoporosis, strength training has many other benefits. When you do a cardio workout, as soon as you stop, your calorie burn stops. But when you weight train, your body continues to burn calories well after you put the weights down. That’s reason enough isn’t it?

2. The Same Old Thing!

Most people tend to be creatures of habit. When they go to the gym they tend to do the same exercises over and over again. Sometimes it’s because of lack of knowledge (being afraid to try new things). Other times it’s because they truly just love what they are currently doing.

You never want to go to the gym and do the same old thing. Why? Because your body gets used to it. Variety is not only the spice of life, it makes a difference when trying to reach your goals. Mix up your workouts for optimal results. One day do upper body strength training, another day elliptical, the next day lower body exercises, and finally a day of Zumba, for instance. The next week do something radically different. Maybe try yoga, a boot camp class, and of course 2 strength training workouts that were completely different from the week before.

3. Leave Your Mind At Home!

Sure your time at the gym can be your little getaway from reality, an escape, “your time”. But, if you aren’t fully invested you won’t get results. Being at the gym with friends is fun, but if you can easily carry on a conversation with your girlfriend or husband while you are on the treadmill you are not working hard enough.

You must never leave your mind at home. Not only should your body be engaged, but your mind also. When you are lifting weights you should be thinking through the correct positions of the move, focusing on your muscle. While on the yoga mat, your mind should be engaged thinking through the positions, making sure your poses are as close to perfect as you can get it. Same with other workouts.

If you remember one thing from this post remember this…

The magic happens just outside of your comfort zone.

Right outside of your comfort zone is where transformation takes place. This is the place you want to be physically and mentally when you are in the gym. If you aren’t in this place, you may as well stay home, because you are wasting your time.

Next time you go the gym be fully engaged, try new things, and add strength training to your routine.

Make it a Healthy Day-

Annett Davis -visit me @FitMomsFitKidsClub.com

Oh Fudge – it’s super easy!

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Who doesn’t like the rich, creamy, chocolatey taste of homemade fudge?

It’s a great gift to give away to friends and family members for any occasion.

We like to give hostess gifts when we are invited to parties, this is a quick and easy gift to make. Another great time to give away fudge is when you have someone new that moves into your neighborhood.

This recipe has only 5 ingredients! It takes no time to prep. Someone may just have to hold you back while it chills in the fridge (so you won’t eat it)!

Super Simple Fudge

Ingredients:

3 cups of semisweet or milk chocolate chips

1 (14oz) can of sweetened condensed milk

dash of salt

1 teaspoon real vanilla extract

1 cup chopped walnuts (optional)

Directions:

1. In a heavy saucepan over low heat add the first 3 ingredients. Gently stir until the chocolate is melted and the ingredients are well combined. Next, add the nuts (optional) and vanilla, stirring until combined.

2. Pour onto a well greased 8×8″ glass dish (or line it with wax paper). Refrigerate until set or firm (about 2 hours).

ENJOY!

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

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New Years Resolutions are very popular. I bet you can guess what the number one resolution is?

Yep, you guessed it! Weight Loss!

Less than 1/2 of the people who make these resolutions keep them up longer than 6 months. Even worse only 8% actually achieve their goal.

I bet every year you have told yourself, “This year I’m going to stick to my New Year’s weight loss goal!” Well let me ask you, did you? If so, congratulations! If not, why not?

It isn’t easy to reach your fitness goals, but the wonderful truth is, it isn’t impossible.

6 Tips to Help You Reach Your New Year’s Weight Loss Goals

1. Be Specific. A lot of times we say that our goal is to lose weight. That goal is too broad. Think about what you need to do in order to lose weight and make more precise goals. For instance, I will eat whole foods and no processed foods, I will workout 4 days a week for 60 minutes at home using my DVD program, and I will journal the food that I eat in my phone app daily.

2. Less is More. Having a year long goal is too long! Make smaller goals as checkpoints throughout the year like 30, 60, or 90 day goals. Once you hit lets say 60 days of doing a certain workout routine, make a new 60 day goal for yourself. Having shorter goals throughout the year will help you make it through the entire year without feeling overwhelmed. You can see the finish line as it will always be pretty close.

3. Mix it Up. Sometimes we stop working out because we get bored. Don’t let boredom stop you from reaching your goals. Mix up your workout routine either weekly or every few months. For instance, one month you can take a spin and yoga class. The following month take water aerobics and kickboxing. This will vary how you use your body parts and touch your muscles in different ways. This is the best way to condition your body for weight loss and toning.

Personally, I workout at home. Every 60-90 days I start a new DVD workout program that keeps my attention for that time frame. When I’m done with that series, I’m excited that I actually completed something, and I’m eager to start a new program that will work my body in different ways with a new trainer. It makes working out exciting and fun!

4. Log it. In my workout accountability group that I run, this is probably the thing my clients hate to do the most, but it’s the number one thing that helps them succeed. Logging your workouts and your food intake into a journal or phone app helps you to stay on track. If you miss a day or two you know you are heading in the wrong direction. You can see what progress you made, or how you can improve.

Medical studies have shown that keeping a food journal DOUBLES your weight loss success! I use a free app via computer and phone called My Fitness Pal.

5. Grab your man. What better person to help you stay on track and to help you keep accountable than your man! My husband and I always joke around and say that “the couple that works out together lives longer together”. It’s no secret that diet and exercise is the secret to longevity. Since we love our men, let’s do something together that will benefit us both.

There are many fun things that you can do as a couple, hiking, biking, lifting weights, rock climbing, skating, and more. A healthy lifestyle begins in the kitchen. Start making healthy meals to get you both headed in the right direction.

6. Just Do It! So many times laziness can get in our way. Do you think that the fit folks you see with ripped muscles at the gym are lazy? Heck no! It takes time, it takes hard work, and it takes dedication to be fit. Don’t look back on 2014 and think where did it go? Don’t look back and still have 10 or more pounds still to lose.

Do something about it. Don’t start tomorrow. Start now! Make a decision and write your step-by-step plan on how you are going to make it happen. If you need help, I’m always available to help you navigate through it, just message me or get in touch via Fit Moms Fit Kids Club.

Have a Healthy 2014!

Banana Cranberry Oatmeal Brulee

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In the winter time I love to eat comfort food. Not only do we eat hot delicious creamy meals for dinner, I also like to eat warm food for breakfast.

Being a fitness advocate, I advise my clients to eat healthy whole grains and whole foods, like whole oats which are going to not only fill them up, but more importantly nourish their body.

Oatmeal is known to be a heart healthy meal. Not only is it yummy, but it lowers the LDL (bad) cholesterol level.

Not only does it help with lower cholesterol, but it also helps with high blood pressure, type 2 diabetes, and helps to keep your weight low.

Being high in fiber, low in fat, and high in protein food, another benefit of oatmeal is that it makes you feel full longer. This is a great benefit if weight loss is your goal.

Just because I’m a virtual fitness coach doesn’t mean I don’t enjoy amazing meals. I just tweak them to make them better for me. This oatmeal brulee will make your taste buds jump for joy!

If you love the taste of an oatmeal cookie, you’ll love the brown sugary, nutty, cinnamon, cranberry, and creamy taste of this delicious comforting, yet healthy meal.

Banana Cranberry Oatmeal Brulee

2 cups oatmeal
1 3/4 cups milk
1 tsp vanilla
1 1/2 tsp cinnamon
1/4 tsp sea salt
1 tsp baking powder
1 whole egg
1 egg white
1/4 cup brown sugar (sucanat, or coconut sugar)
1 tbs organic grass fed butter
8 walnuts halved
1/4 cup dried cranberries
1 medium banana

Grease a 9×13 dish with butter. Preheat oven to 350 degrees.

In a small bowl whisk together the eggs. Using a large bowl combine the oatmeal, milk, vanilla, cinnamon, baking powder, salt. Add the eggs to this mixture, along with the walnuts and cranberries.

Pour the oatmeal mixture into the lightly greased baking dish. Top with sliced bananas.

Bake for 35 minutes or until golden brown. Remove from oven after 35 minutes and sprinkle the top evenly with the sugar. Put back into the oven under the broiler for about 1 1/2 – 2 minutes until the top is a light brown crunchy top, resembling creme brulee. If you have a brulee torch have fun and use it instead. (If you like your oatmeal creamy, add a touch of milk to your bowl before serving.)

For more great recipes, visit me at Fit Moms Fit Kids Club.

Have a healthy day,

Annett

3 Secrets to Avoid Holiday Weight Gain

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The holidays are here and it’s in full swing around our house. We’ve already attended 3 holiday parties, and we have 2 of our own coming up!

I’m a baker, and this time of year is the most dangerous time of year for me. I love to make brownies, cookies, cakes, pies, and candy for our family and friends.

It can be a slippery slope. Some reports say that people gain anywhere from 5-10lbs during the holidays!!!

What’s a girl who’s watching her weight to do?

Last year was the first year that I didn’t gain weight over the holiday season. Here’s how I did it.

3 Secrets to Avoid Holiday Weight Gain

1. Get Moving!!

The last thing you want to do is sit on the couch and do nothing. Make sure you workout 3-6 days a week during the holidays. Not only will you have more energy, you’ll have room for a special treat here and there.

Notice I said, here and there, not daily. When we workout we naturally desire to eat better which is another perk of exercise. You’ll want to do your body right.

2. Enjoy a Mini-buffet!

At a party you’ll have plenty of choices. Walk around the room to see what’s available before you start putting food on your plate. Next, put the healthiest foods on your plate first. After that, you can choose a couple sweet treats that you’ve been dying to taste. Take a sliver, not an entire piece (especially if it’s something like cake or pie). The taste of a couple of different desserts will keep you satisfied.

3. Don’t Waste It!

Calories are one thing you don’t want to waste. If you taste something from your party that isn’t up to par, toss it! Don’t waste those valuable calories on yucky junk, when you could save them for something else. I LOVE food, and when I taste something like mac and cheese that doesn’t taste good, instead of wasting 500 calories, I leave it on my plate, and eat something else instead. Who said you have have to be a member of the “clean plate club?”

This tip alone saves me hundreds of calories at parties over the holidays.

For more tips, check out my 25 Holiday Health Hack Series over at FitMomsFitKidsClub.com.

What are your secrets to keeping the weight off during the holidays?

5 Automatic Benefits of Sex You Might Not Know {But Should…}

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Ordinarily, I introduce every HWC contributor and guest writer that joins us. But I feel as though so many of you know Annett Davis by now that there’s no need.

Former Olympian. Our Health and Fitness editor. Happy Wife. Homeschoolin’ momma to two of the most brilliant children I’ve ever encountered. She’s just an all-around amazing person.

From she and her incredibly talented husband, Byron, I’ve learned so much about cherishing the important things in life. And…I just realized in my attempt not to give an intro…I just gave one.

So I’ll say just one more thing (might as well at this point…). While reading this post from Annett, I began clapping my hands when I got to a particular part. But I’ll let you guess which part.

Until tomorrow…make it a great day!

___________

I’ve really been enjoying the Happy Wives Club Holiday Series, haven’t you?

Typically, ’tis the season to stress out to the max! With holiday parties to plan and attend, hundreds of gifts to buy, family and friends to visit, decorations to put up, and 1000 cookies to bake, who wouldn’t be stressed out?

With all that you have going on, there are ways to help you stress- less. One of my husband’s favorite ways (and now mine) is Sexercise!

Yep, you read that correctly sex can help to reduce your stress levels.

I know, I know. You were just reminded of all the things you have to do, and now I add on another thing to your list. Well, it’s time to flip the switch and instead of thinking of sex as a chore… think about it as a GREAT benefit to you and your hubby (and your secret weapon to eliminating stress).

Here are 5 Automatic Benefits of Sex!

1. Happy Hormones are released when you have sex, oxytocin and endorphins to be exact. Calming hormones are released in your body which can help to lower your blood pressure as well. (FYI, solo acts don’t have this effect, only partner sex with your hubby.)

2. Kissing, cuddling, and hugging can help relieve stress too. Studies show that couples that kiss, cuddle, and touch more are less depressed and stressed than their non-touchy feely counterparts. In fact, couples that kiss a lot are eight times less likely to be stressed!

Keep the smooching going ladies, especially in the tough stressful times (this will also keep your hubby in a good mood too).

3. Sex can keep you healthy! During the holidays the last thing anyone wants is to get sick. There’s just too much to do. Ain’t nobody got time for that! Sex releases a hormone that helps you ward off germs and viruses, helping to keep you healthy. Being free of illness is a great stress reliever in itself.

4. Less is More! I bet you thought I was going to say, having less sex is better for you. No silly! In fact, the more sex you have the more it will benefit you. The more you have the less stressed you’ll become.

It is true that sometimes we get a little anxiety (stress) that comes on right before having sex. But, the more sex we have over time that decreases, which means you will lower the amount of cortisol in your body. That is a good thing since chronic stress can lead to heart disease, weight gain, and other things we don’t want. More sex = less cortisol and in this case, less is well…more (it’s better for you).

5. Good sex and a good mood seem to go hand in hand. Research has shown that after a woman has sex not only is she less stressed that day, but women also tend to be in a better mood the following day. What’s even better is the fact that when you are in a good mood, it leads to more sex.

(I know your husband will probably be standing up applauding me after you tell him this.)

Now, I don’t want to come across as a sex crazed looney. (Believe me, I’m not.) My point is that science proves that making love to your love is a great way to immediately lessen stress…even the holiday kind.

Sex does wonders for your hormones, and lowers your cortisol levels which is directly correlated to stress and anxiety. Sexercise increases your ability to relax and let go of the stress, simultaneously giving you some of the same benefits that exercise has on your body. It’s a win-win!

Well what are you waiting for? Get to it!

Thank me later.

JOIN THE 1,000,000 MEMBER CHALLENGE: If you haven’t already done it, what are you waiting for? Join the club! It takes only a few seconds and, of course, is free.

5 Ways to Save on Organic Food

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I’m sure it’s a no brainer, but I’m going to say it anyway, it just makes sense to buy organic food.

Now, I’m not saying this to start a controversy, I know that it may be okay to buy certain foods that aren’t labeled “organic”.

I just believe that if you can buy something that has no chemicals, hasn’t been made or altered to some weird state in a lab tested on animals, that it’s probably better for you than something that has gone through all of that.

Just sayin’.

With that said, I also understand that the price of organics can be quite high. With the cost of living rising faster than our paychecks, I know I’m always looking for a way to feed my family food that will prolong their lives and make them feel great at a more affordable price.

5 Ways to Save on Organic Food

1. Check the Sales Ads! I know it’s not a new idea, but sometimes you can find amazing deals on organic food right in your local grocery store. Once my local store had conventional blueberries on sale 2/$5 and the organic ones were the same price.

A couple times a month I find the 5lb bag of organic carrots are cheaper than the conventional ones at my market. I love it when that happens!

Always check the sales paper, and do not be afraid of walking by the organic produce aisle, you may be surprised. I always find 1-2 items cheaper than the conventionally grown. That’s better than nothing.

2. Use Coupons! Yes, coupons for organic foods do exist! Check Mambo Sprouts coupons for deals on organic products at Whole Foods, Ralphs, Sprouts, and more. Find coupons at some of your other local health stores (even Trader Joe’s and Whole Foods) over at MoneySavingMom.com.

3. Shop Local! From time to time you can find great deals at your local farmer’s market on organic food. Make sure that it’s organic! Just because food is at a farmers market doesn’t mean it’s organic. Find your local farmer’s market here. (This makes an excellent date with your hubby by the way.)

Shopping at your local CSA (community supported agriculture- it’s like a farm share program) is a good idea. Or shopping at small independent natural stores, local farms or stands, or food co-ops. Check out LocalHarvest.org to find your nearest organic suppliers.

4. Visit Organic Product Websites! Organic companies want you to buy their products! Many of them offer coupons. I’ve even gotten products free! Some companies have you like their Facebook page, or ask for your email address, others have coupons free for the taking on their website. Check here for a list of companies that offer coupons for their natural and organic products.

5. Check the Dollar Store! This is my favorite tip by far. Last year I was going through my local 99 cent store and found some organic veggies! It was the same box of organic lettuce in a box with the roots still attached that I had bought the week before, for about $2.50, at my big chain grocery store. But of course here it was, just 99 cents!!! Every time I go back I find more and more organic veggies and canned foods like beans, soup, broth, etc.

Question: How do you save on your organic food?

Have a healthy day,

Annett

5 Things To Do With Your Leftover Halloween Candy

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Every year people everywhere face the same major issue. What to do with their leftover Halloween candy!

I know it may not sound like a big deal, but when you are on a mission to be healthy and lose some unwanted weight, it’s an important problem that must be solved.

Not only is it at home leftover from the trick-or-treaters who didn’t clean you out, your co-workers, or your husbands co-workers, unload their stash at work.

It seems like post-Halloween, everywhere you turn there’s a huge candy bowl staring you in the face daring you not to take a piece. Giving in to its taunts is usually what ends up happening.

Tonight I will walk the streets with my kids, and we will come home with a pile as high as Mt. Everest I’m sure. Full sized, bite sized, mini-bars full of sugar, fat, and chocolate (which I can’t resist).

How do you survive the loads of candy all around you? Especially in your home?

One year I polled the readers of my blog and came up with some of their favorite things to do with their leftover Halloween candy.

I’m not one to keep a good thing to myself, so I thought I’d share my top 5 with you! For the rest of this awesome list of mind blowing ideas, head on over to Fit Moms Fit Kids Club for more things to do with your leftover Halloween candy.

My daughter’s Halloween stash!

What to Do With Your Leftover Halloween Candy

5. Craft it! I love crafty things. One family tradition we have is making our own Gingerbread houses each year. I like to save some of the small leftover Halloween candy for decorating them. Not only does it save you money, but you’ll save some calories because you won’t be eating it.

4. Study It! Being a homeschooling mom of 2, I know how to make EVERYTHING into a learning experience. From ants, to wood, to the air we breath, you can learn something from it. So take your leftover Halloween candy and do some cool science experiments out of it. You can learn about density, acid, oil, and other cool things from candy.

Here’s a few to get your started. Don’t have kids? Borrow your neighbors, best friends, or go to a shelter and share the experience with the homeless kids there.

3. Send it! Check to see if your local dentist participates in a Halloween candy buy back program. You bring your candy to the dentist office and they “buy back” your candy from you with either money, gift cards, services, or prizes. After they collect all the candy they send it to the troops! What a great exchange, and our service men and women love it!

2. Gift it! Let everyone in your family take a small plastic sandwich sized bag worth of candy out of the mega pile. Then take a family trip to your local homeless shelter and give the rest of your stash to the men, women, and children staying there. Not only will this be a great experience for your family and lesson in giving, but you will put a huge smile on everyone’s faces.

1. Switch it! One of my favorite ideas was one called “The Switch Witch”. Again, everyone picks our their favorite candy, but the rest they will hang in their bags on their bedroom door. At night when they are asleep, the “Switch Witch” comes and takes the candy away, and leaves them one of their favorite toys.

One year, my friend Sarah left a note from the Switch Witch along with a bag of candy. The note asked the kids to help her out – because she is so busy – instructing the kids to take the candy to the homeless shelter. What a great idea!

Of course, most of our favorite things to do with our Halloween candy is to Eat It, but hopefully with this list of alternatives, and more here, you will stay the course and decide to choose to make the healthy choice instead.

Make it a Healthy day-

Annett

Fall 10-Minute Express Workout

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This summer I was asked to write a 10-minute express workout for all the busy wives here at HWC.

I decided to go ahead and do it again. I’m sure life hasn’t slowed down for most of you, and if you are like me, it’s probably even more hectic.

Don’t let the lack of time or money stop you from moving your body and getting healthy.

It’s time to stop the excuses and start working out.

In this 10-minute express workout I have included all of your major muscle groups. It even has a little cardio so that you have a complete workout.

This is not designed to be done daily, save it for the days that you are in a pinch.

Feel free to do this one day, and another day you can workout using the express workout that I shared this summer here.

If you have bands and a stability ball another great short workout can be found here.

One last note before giving you the workout plan, this is an intermediate workout, so if you need to modify it, please do. Don’t be a hero. Always check with your physician before starting any new routines. If you have pain or feel weird stop immediately.

Fall 10-Minute Express Workout

Equipment: None required, but if you have a workout mat your knees and hands may thank you.

1 minute Cross Feet Jumping Jacks

15 seconds rest

1 minute push ups

15 seconds rest

30 seconds right leg lunges

30 seconds left leg lunges

15 seconds rest

1 minute burpees

15 seconds rest

(smile you are halfway through)

1 minute wide arm push-ups

15 seconds rest

1 minute of alternating single leg wall sits (switch legs every 10 seconds)

15 seconds rest

1 minute cross hops (jump forward, backward, then side to side and repeat. Don’t jump high stay low to the ground. Speed is the goal not height.)

30 seconds side plank left side

30 second side plank right side

TIME!

After you workout be kind to your body and stretch it out gently.

For demonstrations of these exercises you can go to Youtube.com OR check my blog FitMomsFitKidsClub.com in the next week or so, I will have a video demonstrating the exercises.

Question: Do you like these short workout routines? Let me know, I’d love to make more for you.

How to Pack 8 Healthy Travel Snacks

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Being a professional athlete I have had the opportunity to travel the world. Airports were my second home.

Lately, air travel has slowed down for me, but I still ride all over town in my car.

One thing that used to bug me was when I was finally ready to partake in my snack, it would be crushed or broken into a million pieces.

There’s nothing worse than a $3 protein bar, or beautiful juicy berries that have been smashed and flattened like a pancake!

Being the problem solver that I am, I had to figure out a solution. Here’s what I did. You know the plastic reusable sandwich boxes you can get pretty much anywhere? (I get mine from a dollar store.)

They aren’t just for sandwiches you know. I use them to keep safe my grapes, energy bars, pretzels, or anything else that normally gets broken up or destroyed in my purse or bag.

I love peanut butter pretzels and whenever I’d go from point A to point B, they would always be cracked open with the peanut butter oozing out. Not anymore!

Containers are so cheap to come by now days, it’s worth it to get an entire set of different sized boxes to keep your snacks travel-safe.

If you are trying to help your husband lose a few inches, you can pack these healthy travel snacks for him when he goes out of town or to work. And the best part is, they’ll arrive to his work desk or on the airplane in tact. He’ll love it!

8 Healthy Travel Snacks

Popcorn
Muffins (Use a larger plastic container for these, round bowls work well.)
Peanut Butter Filled Pretzels
Apples with Nut Butter
Homemade Energy Bars (your husband will love these)
Crackers and Cheese (no more broken crackers!!)
Roasted Coconut Sweet Potatoes (yes I take these to-go for a snack)
Fresh Mixed Berries

These snacks are perfect to put in plastic or glass containers with lids. You won’t have to worry about crushed snacks again! Can I get an Amen?

About Annett Davis

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8 Healthy Travel Snacks

QUESTION: What are some of your favorite on the go travel snacks? How do you travel with them?