Work that booty

Looking for a way to work that booty without doing squats? Check out this workout. 25 leg lifts, 25 pulses, 25 donkey kicks, 25 pulses and 25 rainbows. Repeat on the other leg. Add ankle weights for extra resistance.

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Coconut Cranberry Shakeology Bars

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A great way to get your Shakeology in a quick and easy bar.

3 scoops Chocolate Shakeology
1 cup oatmeal
1/2 cup dried cranberries
1/2 oatmeal
1/2 cup milk
1/2 cup water

Combine all ingredients in a bowl and mix thoroughly – add more water if needed. Place mixture in square dish and refrigerate until firm. Cut into squares and enjoy!

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Pumpkin Apple Oatmeal

GoKaty Fitness – Pumpkin Apple Oatmeal

I love eating oatmeal for breakfast and this new slow cooker recipe is one of my favorites!


1 cup steel cut oats
1 can pumpkin puree
3 diced apples
3 cups water
1 cup apple juice
1 T pumpkin pie spice
1/4 cup sugar

Combine all ingredients in slow cooker/crockpot and cook on low for 7-8 hours or until thickened.

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Healthy eats – Apple pie oatmeal

I love apple pie but I definitely don’t need all of the sugar and fat that goes into making a pie. This Apple Pie oatmeal is a great alternative and it’s a healthy breakfast that can be made ahead of time because its made in the crock pot.


1 cup steel cut oats (irish oats)
3 diced apples (I kept the skin on)
4 cups water
1 t cinnamon

Place all ingredients in the crock pot and cook on low for 4-6 hours or on high for 2-4 hours. Serve with brown sugar.

This is great to have in the fridge so you can heat it up on those rushed mornings.

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Healthy eats – Pulled chicken

Pulled chicken is a low fat, high protein food that is great to have ready in your fridge for a quick and easy meal. Just add some BBQ sauce, hot wing sauce and use it on a salad or sandwich or add it to prepared chicken soups to increase the nutritional value.

Pulled chicken is extremely easy to prepare. Place chicken breasts (fresh or frozen) in a crock pot. Cover chicken with water. Add spices. I typically use Adobo and/or Old Bay but anything goes. Cook on high for approximately 4 hours or until the chicken starts to fall apart with a fork. Remove chicken from the crock and shred using a fork and knife.

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My daughter and her blogs…

This is totally off topic, but my 6 year old daughter decided that she needed to start a blog on saving money because she’s trying to earn enough money to buy an American Girl Doll. I love her hard work and dedication and her thoughts on money, so I thought I’d share her blog: Sam’s money saving tips. Because she was so thrilled with the number of hits that she got after the first day of being live, she decided that she needed to start a second blog on her love for I tried to convince her that one blog for a 6 year old was sufficient but she saw otherwise so here is her blog on all things All about Please consider visiting both blogs because it will really make her day and in turn, mine.

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Healthy eats – Shrimp cakes and parmesan basil quinoa

I made another yummy and healthy dinner on vacation – this time it was shrimp cakes with parmesan basil quinoa. The recipe isn’t exact because the cottage we’re staying in doesn’t have measuring cups or many of the cooking basics but it turned out good anyway.

Shrimp Cakes

16 ounces raw shrimp, peeled, deveined and chopped
1 large egg , lightly beaten
1 teaspoon Dijon mustard
1 teaspoon old bay
1/4 teaspoon coarsely ground pepper
1/2 cup panko

Mix all ingredients in medium size bowl until well mixed. Separate into 4 cakes and place on baking sheet. Bake at 350 for 15 minutes.

Basil Parmesan Quinoa

2 cups chicken (or vegetable) broth/stock
1 cup quinoa
1 t basil
2 cloves garlic, minced
1/2 cup freshly grated Parmesan cheese

Bring broth and garlic to a boil and then add quinoa. Cover and simmer for 15 minutes. Add basil and parmesan and mix until well blended.

I ended up serving the quinoa on fresh tomatoes and the flavor combination was amazing!

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Vacation exercise tips

Staying active and fit on vacation or on business trips can be challenging. Oftentimes, there is a lack of space and little equipment to help you get your workout in. I’m offering up my vacation workout routine which requires little space and no equipment and I challenge you to give it a try. I guarantee that if you push yourself through this workout, you’ll burn some calories and get your sweat on.

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Healthy lunch – California Rolls

I’m addicted to all types of sushi but decided to make the easiest roll, the California Roll, before I took a try at using raw fish. I’ve been making these for a couple of months now and each time my rolls get prettier. The key to getting a good roll is using the sticky sushi rice. If you use regular white rice, the roll will fall apart. I used avocado and crab in this roll and it turned out fabulous! Feel free to experiment with the ingredients – it’s also great with carrots, cucumbers, cream cheese, etc. I serve with wasabi and soy sauce.

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Healthy eating

I love to cook but haven’t been doing as much of it recently because my 6 year old doesn’t share the same taste as I do. Thankfully, I have my mom cornered and I get to force feed her all of my concoctions. The majority of time I work without a recipe and just add spices here and there depending on my mood. Dinner tonight turned out fabulous and it really can work with any type of veggies and protein that you might have in the fridge/freezer.

What did dinner consist of? Broccoli, cauliflower, garlic, onion, shrimp and tomato sauteed in olive oil. I then added in some parmasean cheese, red wine and old bay and served it over pasta. It turned out great!

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