12 Booty Building Moves of Christmas: 25 Minute Flexy Body Babes Holiday Workout

It’s holiday season and we all want to be able to have those holiday treats and sweets without loosing those booty gains. This quick 25 minute booty workout will help you put all of those Christmas carbs to good use without having to spend hours in the gym!

Set your timer for 25 minutes and do each exercise back to back with as little rest as possible. Ready?…let’s get Flexy!

12- Sumo Santa Squats
Take your feet out wide with toes slightly pointed outward and squat while pushing through your heels. At the top squeeze that tush as hard as you can before performing your next rep.
12 Reps

Heavy Weight

 

11- Dead Lifts
Practice your Romanian dead lift form before beginning to make sure you’ve got it! Take it slow and controlled focusing on the glute stretch and squeeze.
11 Reps

Medium to Heavy Weight

 

10- Lunges to The North Pole
Take long strides on the walking lunges to activate your glutes more.
10 Reps on each leg
Light to medium Weight
9- Star Burpees
Do your normal burpee and jump like you’re the star on top of the tree. Arms and legs should shoot out like a star jump and squeeze your glutes as hard as you can.
9 reps

Body Weight

 

8- Jingle Bell Glute Bridges
Place your feet just outside of shoulder width and add a weight to your hips. Drive your hips towards the ceiling squeezing your glutes for 2 seconds at the top. Keep your abs tight through the entire movement.
8 Reps

Heavy Weight

 

7- Bulgarian Split Squats
Place one foot up on a bench behind you and lunge deep into your front leg. Go slow and steady.
7 Reps each side
Medium Weight
6- Donkey Kick Pulses
On all fours…yes just like the reindeer, donkey kick with one leg and pulse squeezing harder each time.
6 Reps
Body Weight
5- Sleigh Squat with Lateral Raise
Feet shoulder width apart. Squat deep and do a lateral leg raise at the top of each squat.
5 Reps each side
Medium Weight
4- Side Lunges
Side lunge deeply coming back to the center between each rep.
4 Reps each side
Medium Weight
3- Ice Skaters
Skate side to side, just like you do every holiday season, quickly beginning to get your heart rate up.
3 Reps each side
Body Weight
2- Minute Rudolph Run
Run for 2 minutes at your highest personal pace!
1- Minute Plank Hold

Hold your most perfect plank for 1 minute before starting over again!

This workout is brought to you by the Flexy Body Babes, an unstoppable Kansas City based duo, who specialize in personal and online training. Their goal is to help everyone to feel Flexy.
“Flexy: Flex is their own combination of “Flex” and “Sexy”, combining physical and mental strength. Because they are both equally as important and help you to achieve confidence!”
Follow these boss babes @flexybodybabes on Instagram for more inspiration.
Merry Christmas and Happy Holidays!!

Peppermint Protein Fudge

If you add protein, it must be healthier, right?!?! In honor of peppermint season, Peppermint Protein Fudge.

Recipe:

3/4 Cup of Almond Butter

1/2 Cup of Ground Flax Seeds

5 Tablespoons of Chia Seeds

1 Serving of Chocolate Protein (I used Dairy Free Chocolate Isalean)

2 Dark Chocolate Squares, Melted (I used Dark Chocolate with Mint Isadelights)

2 Teaspoons of Peppermint Extract

Optional: 1/4 Cup of Roasted Cocoa, 4 Crushed Peppermints

Directions: 

Mix all of the ingredients in a large mixing bowl, with the exception of crushed peppermints. Pack into a large square tupperware (I used a large Pyrex), top with crushed peppermints. Refrigerate for at least an hour, cut into 12 squares and enjoy! Store in the fridge to keep the form!

Macros:

Calories: 199 for 1/12 squares of fudge

Fat:  14 grams

Carbs: 11 grams

Sugar: 3 grams

Fiber: 7 grams

Protein: 8 grams

Happy Holidays! Enjoy!

Paige Bradshaw

Cinnamon Baked Apples

Everyone has a little soft spot for comfort foods. And there is nothing better than a dessert, turned healthful.

Recipe:

1-4 Sliced Apples (Quantity is dependent upon how many people you are baking dessert for. 1-2 apples per person is perfect)

1 Tablespoon of Coconut Oil

1 Teaspoon of Cinnamon

1/2 Teaspoon of Pumpkin Pie Spice

2 Packets of Stevia

Optional: 1/2-1 Tablespoon of Honey

Directions: 

Preheat the oven to 350 degrees. Toss the sliced apples in the melted coconut oil. Add a ton of cinnamon, pumpkin pie spice, and stevia. Mix until well coated. It is optional to drizzle 1 tablespoon of honey on top.

Bake for 40 minutes total, mixing halfway through to ensure the apples are evenly baked.

Macros:

Calories: 154 (per apple without honey drizzle)

Fat:  7 grams

Carbs: 25 grams

Sugar: 19 grams

Fiber: 4 grams

Protein: 0

Enjoy!

Paige Bradshaw

Coconut Oil Fried Plaintains

Coconut oil is life, I use it in so much of my cooking.

I do not claim any originality to this recipe, but it is legitimately my favorite carb for breakfast with a side of eggs and turkey sausage, so I HAD to share.

Recipe:

1-1 1/2  Plantains Per Person **Pro tip: Make sure that you are buying the ripest plantains in the store, the more rotten-looking and ugly, the tastier!

2-3 Tablespoons of Coconut Oil

Himalayan Sea Salt

Directions: 

Heat a large skillet to medium to high heat, add the coconut oil. Once the oil is melted, add the sliced plantains. Fry for 2-4 minutes on each side,  sprinkling Himalayan sea salt on both sides.

**Pro tip: I like mine crispy, so I go off of how brown they look! The crispier, the better!

Macros:

Calories: 215/per 4.5 ounces of Plantain

Fat:  7 grams

Carbs: 40 grams

Sugar: 19 grams

Fiber: 3 gram

Protein: 1 gram

Enjoy!

Paige Bradshaw

Stuffed Like A Turkey

“It’s officially the holidays, so I’m just going to stuff myself so full that I feel miserable and want to take a nap!”-says Everyone During the Holidays

It seems as if during this time of the year, we completely lose our inhibitions, throw all of our goals out the door, promising ourselves that on January 1st we will get back in the gym and back on the diet.

Then January 1st hits, the gyms are packed with hopes of FINALLY achieving our weight loss goals. New Year, New Me, as they say!

And then 92% of us forget what our NYE Resolutions even were! That means that only 8%, EIGHT PERCENT of us stick with our goals.

The cycle repeats.

Over.

And over.

And over.

Again.

Year after year.

Never going anywhere but a circle.

So how can we get out of this terrrrrrrible cyclical behavior that is OBVIOUSLY NOT WORKING?!?!?!

Step 1: Admit that you have a problem…no seriously look at your behaviors. Are you stuck in this rut? What behaviors are you constantly repeating? Insert definition of insanity, because the fact that we get stuck in these cycles is literally insane.

Step 2: Forgive yourself, we are imperfect…but probably not even close to being straight jacket insane.

Step 3: Get a plan together. Identify your goals. Write them down.

Step 4: Do everything you can to stick with your goals.

Step 5: Fall of the wagon…at least 20 times. You are inevitably going to fall off the wagon. Your friends are going to invite you to drink margs and binge out on chips and salsa! You will be attending holiday parties with buffets of food! You will see chocolate mouse pie in the kitchen at work! There WILL be a Bota Box at game night…

Step 6: Get back on the freakin’ wagon. Whoopty-doo, you drank too many glasses of wine last night. Drink a freaking smoothie and a crap load of water and start over the next day.

Step 7: Forgive yourself, we are not perfect. We NEVER will be, I can 100% promise you that! So you can just forget that idea entirely!

Step 8: Remember your why, no matter your goals, you must have a deep underlying motivation to keep you on the wagon. For your children? Beach vacation? For yourself?

Step 9: Achieve goal!

Step 10: Actively stay on top of goals by repeating this method again!

Look, I have Friendsgiving this weekend, Thanksgiving next week, a company Christmas party the week after that, probably at least two other parties between that and Christmas, then Christmas, then NYE..that looks like a lot of excuses to binge out and feel miserable. I have been in this cycle of misery before, over and over, which is why I can write this article of encouragement, that it doesn’t have to be like this for you, you can accomplish your health/fitness goals.

I still plan to drink my wine, play Battle Jell-O shots, eat a big plate of delicious food, and enjoy myself at Friensgiving! Inevitably I am going to go over my daily caloric recommendations, and that’s okay. But what am I doing to combat that?

-Starting my day off with a whole foods smoothie

-Hitting a heavy leg day

-Drink another whole foods smoothie

-Enjoy the party! Eat the food! Drink the wine! Consume Jell-O shots!

-The next day I am going to drink another whole foods smoothie

-Go on a walk/run/yoga/some sort of exercise

-Drink plenty of water

-Eat light, healthy foods

-More water consumption

**Maybe smoothies aren’t your thing, so I suggest you eat foods that make you feel good!

Don’t get caught using the holidays as an excuse to binge and forget your health goals!

Start today!

Paige Bradshaw

 

Healthy Hot Cocoa

For when it is below 55 degrees in Houston, (it is basically freezing) a healthy alternative to one of my favorite winter weather treats. This is a fantastic alternative, especially in comparison to traditional hot cocoa which typically contain 194 calories per 1 cup and a whopping 24 grams of sugar!!

Recipe:

1-1 1/2 Cups of Unsweetened Coconut Milk (Dependent upon your mug)

1 Tablespoon of Unsweetened Cocoa

1 Packet of Stevia

Optional: Mini Marshmallows

Makes 1 Serving!

Directions: 

Combine coconut milk, cocoa, and stevia into your mug of choice. I used a small hand mixer to mix it and add a more frothy texture. Microwave for 3 1/2 minutes and top with marshmallows.

Macros:

Calories: 65 (does not contain marshmallow calories!)

Fat: 3 grams

Carbs: 8 grams

Sugar: 4 grams

Fiber: 1 gram

Protein: 1 gram

Enjoy!

Paige Bradshaw

 

Roasted Cinnamon Pecan Butternut Squash

I could eat the whole pan if I really put my mind to it. But seriously, this is my go-to recipe when butternut squash is in season. I hope you love it as much as I do.

Recipe:

1 Butternut Squash (Pro-tip: Start by microwaving the butternut squash for 3 1/2-4 minutes, this makes it easier to peel the squash. Once it is heated, peel the skin off and cut into 1″ cubes.)

1 Cup of Raw Pecans

2 Tablespoons of Coconut Oil, Melted

1/2 Teaspoon of Ceylon Cinnamon

1/2 Teaspoon of Nutmeg

2 Tablespoons of Rosemary

4 Packets of Stevia

Makes 4 Servings!

 

Directions: 

Pre-heat the oven to 400 degrees. In a large mixing bowl, add the butternut squash cubes, the melted coconut oil, cinnamon, stevia, nutmeg, and rosemary.  So I am going to be completely transparent, when I put 1/2 teaspoon of cinnamon in the ingredients, I don’t actually measure the amount, these are honestly my best guesses…I just sprinkle until it is clearly covered in that delicious goodness (same goes with the nutmeg and rosemary). Toss this mixture until evenly coated and place on a foiled and oiled pan. Bake for 15 minutes. Mix in the pecans, until they are lightly coated in coconut oil and throw it back in the oven for an additional 10 minutes.

Voila, the most “fall-y” side that is also magnificently macro friendly and delicious with low carbs and high fat!

Macros:

Calories: 307

Fat: 27 grams

Carbs: 16 grams

Fiber: 2 grams

Protein: 4 grams

Paige Bradshaw