Shrink a size

Ok friends, while browsing around this week I found on Prevention, you can shrink a size in 14 days.  I'm always leery about trying these things, but since it's in prevention, it should work, right?  I have quite a few pounds to lose still from the baby, so it's worth a try.  Here is the plan
You can also check it out here.
I'm going to start it on Monday, if you decide to try too, let me know, and how you are doing.  We can keep each other motivated!    Have a beautiful day!

Workout at a Glance

The Strength Plan

What you'll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.

Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).

Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.

The Cardio Plan

Weeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.

To rev up results 
Follow a healthy diet of about 1,600 calories a day.

Your 2-Week Turnaround

Day 1 Strength Plan A; Speed Ladder
Day 2 Strength Plan B; Power Walk
Day 3 Strength Plan A; Speed Ladder
Day 4 Strength Plan B; Power Walk
Day 5 Strength Plan A; Speed Ladder
Day 6 Strength Plan B; Power Walk
Day 7 Active rest (no formal workout, but keep moving throughout the day)
Day 8 Strength Plan A with Make It Harder options; Speed Ladder
Day 9 Strength Plan B with Make It Harder options; Power Walk
Day 10 Strength Plan A with Make It Harder options; Speed Ladder
Day 11 Active rest
Day 12 Strength Plan B with Make It Harder options; Power Walk
Day 13 Strength Plan A with Make It Harder options; Speed Ladder
Day 14 Strength Plan B with Make It Harder options; Power Walk
For continued success, repeat or modify to alternate cardio and strength workouts.

The Strength Plan: Workout A

	1. Hip drop  Firms: Front and side abs Lie facedown, balancing on elbows, forearms, and toes; abs tight. Slow It Down: Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side. Make It Harder (Week 2): Do 12 to 15 times each side.
	2. Beach Ball Hug Firms: Chest, abs, hips Lie faceup, dumbbells above chest, elbows slightly bent, palms in. Raise left leg so shin is parallel to floor. Slow It Down: Lower arms out to sides in 4 counts as you straighten left leg, keeping foot off floor. In 2 counts, pull knee back in and raise arms, squeezing chest muscles as if you're hugging a beach ball. Do 6 times; repeat with right leg. Make It Harder (Week 2): Raise both feet off floor.
	3. Full-body roll-up Firms: Abs Lie faceup, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders, and back off floor; and reach toward toes in 4 counts. Slow It Down: Roll back down to floor one vertebrae at a time, taking about 6 to 8 counts to lower. Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in both hands.
	4. Breast stroke  Firms: Upper and middle back  Lie facedown, arms extended overhead, palms facing in. Lift head and arms off floor and hold for 2 counts. Lift chest a few inches off floor and swim arms out to sides and down toward legs (thumbs toward floor) in 2 counts. (Keep abs tight, toes on floor.) Slow It Down: Lower chest and bend arms, bringing them along body back to start position in 4 counts. Do 8 to 10 times. Make It Harder (Week 2): As you lift chest and swim arms, raise both feet off floor, then lower.
	5. Read the paper  Firms: Front and side abs  Sit with knees bent, heels on floor, arms in front of body, as if holding a closed newspaper. Slow It Down: Roll back halfway down to floor and twist to left in 4 counts, as if opening the paper on left side. Pull yourself up to start position in 2 counts. Repeat on right side. Do 8 to 12 times per side. Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in each hand.

The Strength Plan: Workout B

	1. Plie with biceps curl Firms: Biceps, glutes, quads, inner thighs Stand with feet wide, toes out, dumbbells by thighs, palms forward. Bend knees and lower for 2 counts, as you curl weights toward shoulders. Slow It Down: Squeeze glutes and inner thighs as you stand up and straighten arms in 4 counts. Do 8 to 12 times. Make It Harder (Week 2): Use heavier weights.
	2. Forward Lunge and Raise the Roof Firms: Shoulders, core, butt, quads Stand with feet together, dumbbells overhead, palms forward. Slow It Down: Step right foot forward and bend both knees as you lower weights toward shoulders in 4 counts. (Keep right knee over ankle.) Stand up to start position, pressing weights overhead in 2 counts. Do 8 to 12 times; switch legs. Make It Harder (Week 2): Swing left knee forward to hip height as you stand up.
	3. Squat With Straight-Arm Pressback Firms: Shoulders, arms, glutes, quads Stand with feet about 4 inches apart, dumbbells at sides, palms facing behind you. Slow It Down: Sit back, keeping weight over heels, as arms swing forward toward knees for 4 counts. Stand up in 2 counts while pressing weights behind you. Do 8 to 12 times. Make It Harder (Week 2): Lift left leg back and squeeze glutes as you stand; switch legs halfway through set.
	4. Tip it Over Firms: Arms, butt, hamstrings Stand with dumbbell in left hand at side, right hand on chair for balance. Slow It Down: Keeping spine straight and abs tight, lean forward in 4 counts, and lower left arm while lifting left leg. Stand up in 2 counts, while doing a biceps curl and raising left knee in front. Do 8 times; switch sides. Make It Harder (Week 2): Use a heavier weight and skip the chair.
	5. Curtsy Lat Raise Firms: Shoulders, butt, outer thighs, quads Stand with feet together, dumbbells at sides, palms in. Slow It Down: Cross right leg behind left, bend knees, and lower as you raise right arm out to side in 4 counts. (Keep left knee over ankle and facing forward.) Stand up to start position and lower arm in 2 counts. Do 8 to 12 times; switch sides. Make It Harder (Week 2): As you stand up, lift right leg out to side.

The Cardio Plans

Speed Ladder
This challenging exercise routine features intervals that get increasingly harder but shorter, followed by brief recovery periods.

Time	Activity (Speed*)	Intensity**	How It Feels
0:00	Warm-up (3.0 mph)	4	Breathing harder; can speak in full sentences
4:00	Moderate walk (3.5 mph)	5	Slightly breathless; can still speak in full sentences
9:00	Brisk walk (3.75 mph)	6	Somewhat breathless; can speak in short sentences only
13:00	Moderate walk (3.5 mph)	5
15:00	Power walk (4.0 mph)	7	Mostly breathless; can speak in phrases only
18:00	Moderate walk (3.5 mph)	5
20:00	Fast walk (4.5 mph)	8	Breathless; can speak just a few words at a time
22:00	Moderate walk (3.5 mph)	5
24:00	Speed walk or jog (5.0 mph)	9	Very breathless; can't speak
25:00	Cool-down (3.0 mph)	4	Breathing slows
30:00	Finished
*These are suggested speeds only and may not be appropriate for everyone. The right speed for you should be based on intensity recommendations and how you feel.
**Based on a 1-to-10 scale, with 1 being as easy as lounging on the couch and 10 as hard as sprinting to catch a bus as it pulls away

Power Walk
This cardio routine is a great way to build endurance while burning calories.

Time	Activity (Speed*)	Intensity**	How It Feels
0:00	Warm-up (3.0 mph)	4	Breathing harder; can speak in full sentences
5:00	Power walk (3.5-4.0 mph)	5-7	Somewhat breathless; can speak in short sentences only
25:00	Cool-down (3.0 mph)	4	Breathing slows
30:00	Finished
*These are suggested speeds only and may not be appropriate for everyone. The right speed for you should be based on intensity recommendations and how you feel.
**Based on a 1-to-10 scale, with 1 being as easy as lounging on the couch and 10 as hard as sprinting to catch a bus as it pulls away

Irish Coffee Cupcakes

Yep, that what I said, Irish coffee, cupcakes.  How can you go wrong?  It's two of my favorite things, coffee and cupcakes.

via

For The Cupcakes

• • 2 cups all-purpose flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup boiling water
  • 2 tablespoons instant-espresso powder
  • 1/4 cup whole milk
  • 1 stick unsalted butter, room temperature
  • 1/2 cup granulated sugar
  • 1/2 cup packed light-brown sugar
  • 2 large eggs

• For The Frosting

  • 1 cup heavy cream
  • 1 tablespoon confectioners' sugar
  • 1 tablespoon whiskey
  • Instant-espresso powder, for dusting

Directions

1. Preheat oven to 350 degrees. Make the cupcakes: Whisk together flour, baking powder, baking soda, and salt. Pour water over espresso powder; let cool. Combine espresso with milk. Beat butter and granulated and brown sugars with a mixer on medium speed until pale and fluffy, about 3 minutes. Add eggs, 1 at a time, beating well after each addition. Beat in flour mixture in 3 additions, alternating with espresso-milk mixture, beginning and ending with flour (batter may look broken).
2. Fill 15 cups (of two 12-cup muffin tins) three-quarters full. Bake until a toothpick inserted into the centers comes out clean, 20 to 22 minutes. Let cool; turn out cupcakes from tins.
3. Make the frosting: Whisk together cream and confectioners' sugar until medium peaks form. Add whiskey; whisk until slightly stiff peaks form.
4. Top each cupcake with 2 tablespoons frosting; dust with espresso powder.

Leprechaun Punch

I thought I would start sharing some St. Patrick Day treats!  Today's is super Simple!

Leprechaun Punch

Ingredients:

Lime Sherbet

Sprite

maraschino cherries

lime slices

Put contents of sherbet and sprite in glass bowl, add cherries and lime slices for looks, enjoy!

Your little Leprechauns are sure to love this treat!

Wellness Wednesday

Sorry I've been missing for a week or so, but I've been cleaning up one sickness or another since last Sunday, from one person or another and woke up this morning finding out it continues.  (Yes, we have ALL been sick with something)

I have cleaned EVERY possible surface in this house at least twice, if not more, but it still lingers.  I'm about at my wits end, but just keep praying for good health for all tomorrow.  

I hope you all are staying well and have a Well Wednesday!

Love, BJ

Grilled Chicken Sandwich

Good Morning all!  Happy Fat Tuesday!  How many of you are giving something up for Lent? I know I am, I'm just not sure what quite yet.

Being that Lent does begin tomorrow, I thought I would share a delicious recipe that is light and yummy!
It is similar to Panera's Pesto Chicken Sandwich, but a little different, found in Whole Living Magazine.  So, here it goes.

Smoky Bell Pepper Pesto on Grilled Chicken

1 lb boneless, skinless chicken breast
coarse salt and freshly ground pepper
2 Tbsp extra-virgin olive oil, plus more for drizzling
2 large roasted red bell peppers, stem and seeds removed
1 jarred chipotle pepper in adobo, chopped
1/2 tsp chopped garlic
2 Tbsp raw almonds, toasted
1 tsp fresh oregano
8 slices whole-grain bread, toasted
4 leaves escarole
4 slices sharp cheddar

1. Preheat grill to medium-high.  Season Chicken with salt and pepper and drizzle with oil.  Grill chicken until cooked through, 5 to6 minutes per side.  Let stand 5 minutes, then slice.
2.  Pulse bell peppers, chipotle pepper, garlic, almonds, and oregano in a food processor until coarsely chopped.  Drizzle remaining 2 Tbsp oil and process until combined.  Season with salt and pepper.
3.  Spread each slice of bread with pesto.  Layer with sliced chicken, escarole, and cheddar.

If you like this recipe, head over to wholeliving.com and check out more delicious, light recipes.

Hope you have a fabulous day!

Hotty Toddy

Sorry I've been MIA this week, I've been sick since Sunday, and today is the first day I've even remotely felt like sitting in front of the computer.  I'm not better, but at least I feel like sitting up.  Thankfully I have two little guys that will cuddle up next to me and watch movies.

 I thought I would share a recipe for those of you that have ever had a sore throat or bronchitis, that is supposed to help soothe the throat.    For all of you Ole Miss fans, it just a staple for game days down in the Grove!


Hotty Toddy

   Ingredients:
1 tsp honey
2 oz water
1 oz whiskey
1 tsp lemon juice
cinnamon stick or nutmeg


Directions:
Water needs to be warm or heat all in coffee cup
Enjoy!


Recipe via my wonderful friend, straight out of Mississippi Kim!  Thanks and I love ya!

Valentine's Love

Wishing you a day filled with Love and Happiness.  I've never been a big fan of today, but I vowed last year that I would try my best for my boys and would have to say I'm on the right track.  I made these yummy treats for my special guys, and have heart shaped food planned all day.

I don't believe we need one day to show someone how much we love them, but we could use today to do a few more special things for those we love.

Happy Valentine's Day! Love, BJ