Healthy Teriyaki Chicken Bowl For Meal Prep

Monday, January 16, 2017

Are you looking for an easy, healthy recipe to bring for meal prepping? Checkout this healthy teriyaki chicken bowl recipe below. I were inspired by these quick and easy bowl recipes from The Every Girl.

Therefore I wanted to try making one out of my favorite meal when eating out, a teriyaki bowl. This healthy teriyaki chicken bowl is a great option for meal prepping because it has veggies, slow digesting carbs and protein. And the toppings can be changed so that it's different every time. So check it out and enjoy!

Ingredients for bowl:
  1. A great teriyaki chicken recipe I found was from Natasha Kitchen, except I replaced the soy sauce with the bragg's amino sauce to avoid soy.
  2. 2 cups black rice (this rice has more fiber than brown)
  3. 1/2 cup of crushed almonds
  4. 1/2 chopped chives
  5. 2 cups broccoli slaw
  6. 2 cup of shredded cucumber
  7. pickled slaw dressing
Pickled Slaw dressing:
  1. 2 tbsp of lime juice
  2. 1/4 cup of rice vinegar
  3. 1 tbsp of brown sugar
  4. 1/2 tsp of salt

Cook the chicken as directed in Natasha's blog. In the same pan as the chicken, roast the almonds, till crispy but not burnt. In separate bowl, mix the dressing for the pickled slaw, and toss with the veggies. Add to a bowl, layering the ingredients to make it Instagram worthy. 

Favorite Places to Visit in California

Thursday, January 12, 2017

I am very proud that I live in the great state of California. This state has tons to offer, from a variety of national parks, iconic cities, small towns, and best of all vineyards along the coast. We have been fortune enough to visit many places, so here are our favorite places often underrated when talking about California.

San Francisco – We have visited this city once a year since we were 12 and we haven’t gotten sick of it. Although this city defiantly not underrated, it deserve every bit of the hype. The city is like a museum of the past with the Victorian houses, the tram, and hippie district Abbot Kenny.

Lake Tahoe – Since we went in June we’ve been dying to go back. It is almost too picturesque to even put into words. I recommend stopping by South Lake Tahoe, where there is something for everyone from casinos to water sports to even a beach.

Santa Ynez Valley / Los Olivos – This area is a hidden gem that I love to tell people about. This valley produces many of California great wines and had some amazing vineyards to visit. Los Olivos is a small town in the valley that has a street full of wine tasting stops and looks like Main Street in Disneyland.

Santa Cruz – When I think of authentic California beach coast I think of Santa Cruz. With the oldest surviving boardwalk it’s like going back in history. The boardwalk has old-fashion carnival games, snack booths, and wooden roller coaster. This is the perfect place for any family.

Joshua Tree National Park
– Although I had been to Joshua Tree Park in the past is wasn’t until our last trip that I feel in love. This place looks like you’re in a different planet, with boulders as far as the eye can see. It is the perfect getaway since the only activities are hiking and relaxing in nature.

Long Beach – This city has bad reputation in the past, but these days it is such an amazing city. There is so much to do and see in this city. There are great coffee shops and restaurants, old art deco buildings, kayaking around the canals, new breweries. I never get sick of this place.

Julian Historical Town - Located in the San Diego hills, this place feels like you stumble upon small mountain town in old days. The town dates back to the 1800’s and downtown is full of historical building and great pie shops. The town is also popular for apple picking during the fall season.

Weight Lifting Template by Goals

Monday, January 9, 2017

If you're new to lifting or looking to switch up your workouts, a weight lifting template that will help provide structure. It is a simple format that I use to plan out workouts. It allows flexibility and targets almost every muscle group. However it is geared to women, since its focused on building the muscle groups more concerning to us.

The is a split-routine workouts. This workout template is by no means a standard, so find what works best for you. If you have any questions, please feel free to comment or email and we will get back to you.

Workout #1: Shoulders & Chest: 

Workout #2: Glutes and Hamstrings

Workout #3: Back
Workout #4: Cardio
  • 30-45 mins Long Steady State Cardio
  • 3 Ab Exercises
  • Stretching: Foam Rolling or Yoga 
Workout #5: Overall Leg 
Workout #6: Arms
For Weight Loss 
  1. Add additional cardio: 15-30 mins every workout (except workout#4) and two 15-30 mins HITT workouts
  2. Higher reps, lower weight with less rest between sets
  3. Super-set exercise or perform a circuit with exercises
  4. Can substitute or reduce arm workout with additional cardio
For Muscle Mass
  1. Add additional two 15-30 HITT workout
  2. Lower reps, higher weight, and more rest for recovery
  3. Challenge muscles with drop sets, pyramids, twenty ones, high volume sets
  4. Can substitute or reduce arm workout for additional workout to a  problem area

Upper Body Foam Rolling Routine

Thursday, January 5, 2017

I have mentioned the importance of foam rolling in this blog post. Therefore, I wanted to share an upper body foam rolling routine. This routine is great to reduce soreness and tension from workouts or from sitting at a desk all day. Foam rolling is like a great message without having paying a cent.

Remember when foam rolling, slow down, relax, and breath. Before each step in the routine, I recommend holding for a few seconds, feeling the pressure of the body against the foam roller. Also do the same for any tender spots found during rolling.

1. Lower Back: Place the foam roller right beneath the hips and hold on to it so that it doesn't slide out from underneath. Sit there for a second. Then bring arms to the side of the body for balance and bring the knees up, so that they are perpendicular to the ground. Roll gently from side to side. Hitting the tailbone, secrum, and upper glute area. Lean over to one side and stay there for a few seconds and repeat onto the other side.

2. Middle Back: Place the foam roller down to the middle of the back. Bring hands to the side of the head, and sit there for a few seconds. Interlace the hand on the back of your head, bring the hips up and roll the foam roller up and down the back. Roll over slightly to one side, roll, and same for the other.

3. Upper Back: Focus a bit more on the lower trap,turn the foam roller vertically, and lay on it directly. Place hands on the ground for balance. Then make small rolls side to side, leaning into the roller in order to hit the deeper area of the upper, middle part of the back.

4. Shoulders:  Turn the foam roller again horizontally, and place over the back, and walk the feet out, till the hips are on the ground. The foam roll should be right, above the shoulder blades. Spread your arms along the side of the head, and roll from side to side. Also move the arms up and down or moving arms if like doing a snow angel.

5. Neck: Place the foam roll behind the neck, look side to side slowly, moving the neck against the roller. Be careful here, because it is delicate area.

6. Lat Muscle (Entire Back):  Flipping the body over the side, place the foam roller underneath the armpit, arms above, hips on the ground, and do little rolls vertically. Also, roll slightly body back and forwards, but not onto the ribs. Then do the other side of the body.

7. Chest and Front Shoulder: Place the foam roller at a 45 degree angle, place the between the chest and shoulder blade, body laying on the ground, and begin to roll. Also bring feet up for balance and roll back and forwards, applying pressure where needed. Then do the other side of the body.

How to Start 2017 New Year Goals

Monday, January 2, 2017

“Most people overestimate what they can do in one year and underestimate what they can do in ten years.” – Bill Gates

It’s this time of year again to think of what new year goals to accomplish for 2017. But it is important to remember that even if you don’t accomplish your 2017 goals it’s working towards the goals that matter. Because taking steps towards what you want is better than not moving forward at all.

All goals should be measurable rather with numbers or results. Here is our 2017 goals, we didn’t add our measurable to this post because the numbers are a bit personal for us. My sister and I have own separate goals, but we do share a few.

1. Take online classes to improve the blog
2. Complete a Spartan Race or all three. 
3. Join a volunteer organization and give back.
4. Increase muscle mass and loose fat.
5. Read more books on a variety of subjects, from business to autobiographies, etc.

10 minute Fasted Morning Workout

Friday, December 30, 2016

Looking to burn calories without taking too much time out of our busy schedule. I wanted to share a 10 minute fasted morning workout that has started help me drop a few pounds before my engagement shoot. This workout can be done right by your bed side...given that there is space. Also doing the morning workout fasted is a great way to get metabolism revved up and burn stubborn fat (explanation).

One of the hardest things to doing morning workouts, besides waking up early, is that the body feels cold and stiff. Therefore, I wanted to make sure that these moves start to warm up the body, while getting the heart pumping.

2-3 rounds of these 5 exercises, and only take a break after finishing a complete round. First one may be slower, but for the second try going as fast as possible. Lets GO!!

10 Stand walk to a plank- Stand tall and bend at the hip, hands on floor, and walk to a plank and reverse till you're standing tall again. Keep the core tight, bellybutton push to spine and at the plank position hand underneath shoulder.

20 Individual high knee jumps- Jump bring one knee to chest and drop the knee, and again with the opposite knee. Perform 20 jumps total, 10 each leg.

20 Push-up with shoulder taps- Perform a regular push-up and as the body is going up tap the right shoulder, down again, up tab the left shoulder. 10 taps each shoulder and keep the core tight.

20 Lunge forward and backwards- Lunge forward (90 degree to ground both knees) and lunge backwards with one leg and then repeat with the opposite leg. Perform 20 total, 10 each leg.

20 Plank with Rotating Twist: Start in a plank position, with the right arm reach to left leg, underneath the body and raise the arm as the body twist to face the right side. Repeat for 10, and then 10 more on left side of the body.

There you go a 10 minute fasted home morning workout. that not only got your heart rate up, but also worked out the bum and abs.


3 Lessons Learned in 2016

Monday, December 26, 2016

As we prepare for New Years, it’s important to take time to ask yourself what lessons learned this past year. These lessons change your perspective on how you approach the up coming year and years to come. My sister and I had 3 “aha moments” which changed the way we looked at life.

Everything is relative. No one person will have the same opinion on what is beautiful, wealthy, skinny, style, etc. Everyone has their own perspective, so trying to meet everyone else ideals are impossible. Once I fully understood this it freed me from so many expectations.

What are we doing about it? There are times where we complain about something, yet never think of solutions or think of a new goal. Therefore we never move forward with it. When I begin to complain, I stop and ask myself  “what am I doing about it?" If you don’t have a plan, either don’t talk about it anymore or start working on one. It’s important to be a person of action.

Be happy with what you can't change and change what you can. We heard this in yoga class and it stayed with us. There are a lot of things we can’t change, like our body type, but there are several things we can improve on. The things we can control are where we should put our focus on. Learn to let go of what we can’t.

If you have any lessons you learned this year I would love to hear about them.