Tag Archives: Fitness

Transphormation Challenge

THIS IS THE YEAR YOU ARE GOING TO CHANGE YOUR LIFE 

OK, I get it.

You’re sick of hearing…drink this magic shake and you will have six pack abs in a week.

This is not that.

Before you immediately think this is just another fitness scam that doesn’t work, take a minute to read this, because I can guarantee you, if you use these FREE tools, you will change your life this year and gain the knowledge you need to help you carry it on forever.

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WHY AM I PART OF THIS? 

Because I love seeing people succeed and reaching their full potential and I want to be part of helping people find their best self!

Why?

Because there is no better feeling than helping others!

WHAT YOU NEED TO KNOW:

The 1st Phorm Transphormation Challenge is 100% FREE and it will help you reach your goals and find your best self in 2016!

You DO NOT have to buy any products to be part of the challenge.

We are giving you the tools you need to succeed and it’s up to you to make it happen.

But don’t worry I will be there to help you every step of the way…in fact I’m challenging myself as well to get into the best shape of my life!

Sign up for the challenge and this is what you get, no strings attached:

  • Workout plans from beginner to advanced
  • Nutrition plans from beginner to advanced
  • Healthy recipes for everyone
  • A team of NASM Certified personal trainers on hand to answer your questions at any time

MOTIVATION? 

As if finding your best self physically and emotionally isn’t enough there are some amazing prizes up for grabs too:

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WE ALL HAVE CHALLENGES

In May of 2014 I was rear ended by a vehicle going over 35 MPH while I was at a complete stop.

The consequences of that accident have been life changing and have resulted in the hardest 18 months of my life.

Every day is a battle to just do daily tasks as I continue to fight post concussion syndrome but I refuse to let this unfortunate event destroy me.

I use the pain every day as motivation to make myself stronger mentally and physically and I want to help you fight through your battles too!

MY TRANSPHORMATION

Growing up as an athlete I was never short of physical activity and it definitely showed through my extremely skinny build!

I struggled my entire life to put on weight until I developed hypothyroidism when I was 19-years-old.

My under active thyroid leads to easy weight gain, so instead of eating whatever I wanted, whenever I wanted, I had to learn to eat healthier to be able to continue to compete as a Division-1 athlete in college.

In college I learned how to lift heavy and loved the results that came with it!

I was finally filling in my “bony back” which was always somewhat of a joke among my friends because of how far my shoulder blades stuck out my entire life.

As I started to make progress it gave me even more motivation to turn my biggest weakness into one of my biggest strengths.

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While I did make significant progress in college it wasn’t until after college that I started making even faster gains after I became more educated in how to properly use supplements in addition to a healthy diet.

Despite not even being able to work out for months and weeks at a time in the past 18 months following the car accident, I’m very proud of how far I have been able to come while not being 100%!

I’ve made more progress while battling chronic pain than I did when I was 100% healthy!

If I can make it work then so can you!

 

WILL YOU JOIN ME? 

My transformation physically and mentally is never ending and I am going to continue to try and find my best self each and every day!

I’m so excited to start this journey with everyone who wants to join me!

If you would like to join my team, go to www.mytransphormationstartstoday.com, and invite me as your trainer AKA Team Leader!

My email is AbsolutelyAbbey11@gmail.com!

I will be your team leader and have your back every step of the way!

I have the tools for you to make it happen and all you have to do is put in the work!

My Transphormation starts today… Does yours?

Lets do this TOGETHER!

www.mytransphormationstartstoday.com

 

 

 

 

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5 Reasons To Love Acro Yoga

With over 472,000 Instagram posts, #AcroYoga is growing in popularity among yogis and fitness enthusiasts everywhere and I’m definitely included in this growing bunch.

What is it?

AcroYoga was developed in the late 90’s through a combination of partner acrobatics, Thai massage and yoga.

The result is often a beautiful image created through two or more people that is sure to inspire you to attempt it yourself!

I recently came across some AcroYoga posts on Instagram and I instantly wanted to give it a go, just to see if I could do it!

At first glance I thought some of the AcroYoga poses looked like a piece of cake but I quickly learned that it’s often harder than it looks, which only adds to the fun.

After recruiting my fiancé for a few more AcroYoga sessions we quickly fell in love with the challenging yet rewarding practice.

Here are 5 reasons to love AcroYoga:

  1. Builds Trust: AcroYoga involves contouring two bodies together in a way which requires a great deal of trust that your partner will securely hold you up in the air without allowing you to fall. In some cases this could be the base holding the flyer in the air with nothing but their feet!
  2.  Demands Teamwork: AcroYoga is also referred to as Partner Yoga and for a good reason. It without a doubt requires teamwork to successfully pull off the poses and that means both participants must be contributing for it to work. You can’t just rely on the “base” to do all the work. The “flyer” has to contribute as well.
  3. Improves Communication: Every successful team has great communication and this certainly applies to AcroYoga. My fiancé and I took the approach of learning AcroYoga by just looking at a photo or video and trying to recreate it on our own, without any instructions. This took a tremendous amount of communication and bouncing ideas off of each other until we could find a successful outcome.12019891_947925255266765_7652086961679121175_n
  4. Reduces Stress: Partner Yoga physically connects people which results in an increase of dopamine release and reduces stress. Not only does the physical contact release mood boosting hormones but the thrill of successfully completing a challenging pose can create a great deal of happiness as well.
  5. Creates Confidence: Don’t be intimidated by the photos and videos of advanced Yogis that make AcroYoga look effortless because it really can be done by any body type but that doesn’t mean it’s not a challenge. Partner yoga forces you to go outside of your comfort zone and try something new. Whether you are the base or the flyer the feeling of successfully pulling off a stunning pose is sure to make you feel better about yourself.

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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45 Minute Barbell Only Workout

Do you ever have those days when you head to the gym and you don’t have much time to spare or even a clue as to what you want to do for a workout?

I think that happens to all of us!

But what I have found, is that the key to making the most of those rushed days is to be efficient, have a plan and use the least amount of equipment as possible.

This 45 minute workout requires only a barbell and a small amount of space so it will save you those precious minutes in the gym! Plus, even on the most stress filled days, completing a really hard workout will always give you a great feeling and this one will definitely do the trick.

So save this workout for the next time you are having one of those days:

45 Minute AMRAP:

5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Shoulder Press
5 Back Squats

This workout is an awesome combination of strength training and cardio so give it all you’ve got for the entire 45 minutes.

Pick a weight that is challenging but light enough that you won’t have to take too many breaks.

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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27 Battle Rope Exercises

Battle ropes are an excellent way to blast fight, burn calories and build muscle! They are becoming a popular piece of equipment in gyms but if your gym doesn’t have a rope you could easily bring your own just about anywhere and anchor it around a pool or post. A basketball goal would be an easy and accessible place to put your rope to good use!

The options are pretty endless on how to get your sweat on with battle ropes but a great way to start is by picking any number of battle rope exercises and doing 20 seconds of work with 40 seconds of rest for 10-20 minutes.

Watch the video below for 27 different ways to get an intense workout with a heavy rope.

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How To Use A Yoga Strap To Improve Flexibility

Yoga straps are a great tool for yogis of all levels to improve flexibility. They are used to basically extend your arms to reach your furthest point of flexibility.

They typically cost around $10 but I actually found mine on clearance at TJ Maxx for only $3! I’ve been using it in my yoga practice for a few weeks and I’m already loving the benefits, especially with the shoulder opening poses.

Here a ways to use a yoga strap to improve your flexibility.

 

Shoulder Openers

Secure the strap around your feet and reach your hands down the strap as far as you can into bow pose and keep inching your hands a little closer to your feet as much as you can.

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This could also be done one foot at a time like in the photo below.

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You can also use the strap to open your shoulders by standing in dancers pose and gripping the strap with both hands as close as you can reach to the end secured around your foot.

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Can you touch your hands together in Cow Face Pose? If you can’t a yoga strap can help you get there! Just grasp the strap with both hands and inch them as close to each other as you can.

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Standing Poses

The strap can also be used to assist with standing poses for example Extended Hand To Big Toe. The strap helps with balance which makes it easier to improve your alignment and be able to hold the pose longer.

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Seated Poses

If you have trouble reaching your toes, you can use a yoga strap to help you go a little deeper by securing it around your feet and reaching as far as you can on the strap with a straight spine.

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Binds

Take your binds to the next level by grasping the strap in one hand as you begin the bind and then grab the strap with your other hand and inch your hands closer together as much as you can.

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It’s important to always respect your body and the stages you are out in your practice. So pick up a yoga strap ASAP to start taking your flexibility to a new level in a safe and effective way.

http://abbeyway.yolasite.com/

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How To Find Peace When Life Feels Like It’s Falling Apart

Sometimes it feels like everything is going wrong. Sometimes it feels like I’m not good enough. Sometimes it feels like I can’t do anything right. Sometimes I feel insecure and sometimes it feels like everybody else is living in a perfect world and mine is just crumbling all around me.

It’s called life and it happens to everyone.

We are all going to feel this way every once in a while. But the thing is, you don’t have let these negative thoughts run your life.

I’ve found that the “secret” to turning these bad thoughts around comes down to three very simple things that may sound cliché but they work:

1. Put down the phone, step away from your computer and find a peaceful quite place, preferably outdoors.

2. Breathe. And don’t just breathe like you normally would. Instead, take long deep breaths and focus on fully inhaling and exhaling. It also helps if you think about inhaling the good and exhaling the bad.

3. Turn your negative thoughts into positive ones. Instead of filling your brain with all of the things that are going wrong focus on how far you’ve come to get to where you are now.  Whatever it is that’s bothering you in that moment, chances are you’ve overcome far harder things before.

That’s it.

It sounds too good to be true but if you really try, you can make it happen.

And if you have a lot of time to spare practice some yoga! I can’t think of a single time I didn’t feel better after stepping off my mat.

XOXO – Abbey

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Workout Wednesday: Killer CrossFit Workout!

After taking over a year off from CrossFit because of a car accident I am finally getting back into it again! It’s only been three days of CrossFit workouts and I feel like my body has been hit by a train. I definitely forgot how hard CrossFit actually is.

But the challenging nature of CrossFit is exactly why I’m drawn to it. Plus I love how the workouts are designed so if you ever do them again you can try to beat your previous time or score.

Today’s workout was a wake up call because I wasn’t able to use the same weight that I used to use regularly before the accident for thrusters. 65 pounds seemed like no big deal a year and a half ago but today I had to respect my body and drop to 45 pounds.

Wanting to always improve and lift heavier and beat times is a good thing but don’t forget to always be safe. If you can’t safely lift a weight then just drop to something that you can handle. It may be frustrating but it’s all about trusting the process, especially if you are coming back from an injury. Just keep working hard and staying consistent and the weight will come!

So onto the workout:

Round 1: 21 Reps Of Each Exercise
Round 2: 15 Reps Of Each Exercise
Round 3: 9 Reps Of Each Exercise

Burpees
Thrusters
Kettlebell Swings
Wall Balls

Since I got cleared to do handstands again it seemed like a good time to get back into CROSSFIT! Yay! I'm loving it but after just 3 days of CrossFit training my body feels like I got hit by a train! But it feels soooo good to be back into it! The workouts that make me want to give up and fall on the floor and cry are my favorite…Haha it's that love/hate kind of thing! But I always feel so amazing afterwards just for finishing those crazy hard workouts! I was disappointed to not be able to do Thrusters at 65 lbs like I used to but l know I'll get that strength back sooner than later! 👊 Today's WOD: 3 Rounds of 21-15-9 Burpees Thrusters (45 lbs) Kettlebell Swings (35 lbs) Wall Balls (15 lbs) I just throw the ball in the air instead of at a wall because I love my gym too much to put a hole in the walls! 😉 REMINDER: Tonight is the last night to do my @1stphorm PROTEIN GIVEAWAY!! I'll randomly choose a winner tomorrow morning so get on it and enter before I wake up tomorrow! ✌💙💪

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As far as the weight use something challenging but light enough that you can complete each round.

I used 45 pounds for the thrusters, 35 for kettlebell swings and 15 for wall balls.

The harder the struggle, the more glorious the triumph. Never give up!

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XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

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Let’s Just Be Real

Let me start by saying I compare myself to others just like you do. But it’s something I actually try not to do. And when I catch myself doing it, this is what I try to remind myself.

1. Nobody is perfect.

2. Photoshop is very real.

3. I’m my own worst critic.

Social media is great and I’m inspired every day by things I see people post online. But it can also do a lot of harm. Because more often than not people are only going to post the perfect picture, not the one that shows off their biggest physical insecurities.

For example this photo below! I couldn’t wait to post this one because I thought I looked fit, strong and happy! I want to inspire my followers to work hard to be fit and healthy, so why not show them all the perfect shots? Until recently, I never really thought too much about how only showing my favorite photos could actually cause a negative feeling instead of a postive one.

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Photo Credit: Danielle Bertrand

When you constantly see photos that feature only the best angles, perfect lighting and often times intense editing, especially in magazines, it’s easy to fall into that trap of beating yourself up and wishing you looked like someone else.

I can promise you and would be willing to bet anything, that any Victoria’s Secret Model, professional athlete or World Champion body builder has something that they are insecure about. There is no way that they are completely satisfied being exactly how they are.

And I’m not saying you should be completely satisfied. Working towards improving and making yourself better in all aspects of your life is a good thing. But beating yourself up for being exactly where you are right now is not.

I saw an article by Women’s Health today talking about a new trend on social media called “Body Honesty” and it inspired me to finally be brave and make this post like I have been wanting to. Basically it’s about people sharing more than just the perfect photos. If people share more of the real stuff and less of the fake stuff, I think it could really make a difference.

I don’t have 3% body fat. My thighs touch when I walk. I have rolls on my stomach and I have cellulite, just like 90% of other women. But you know what else I have? Confidence. And so can you.

The comparing stops TODAY. Who’s with me?

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Before I get to my photos that I’ve been to embarrassed to share in the past, I first want to give a shout out to Aerie for starting the #AerieReal campaign and putting an end to retouching their photos. And to all of the women that have been brave enough to start something as powerful as #BodyHonesty and #BodyBeautiful, especially Shawn Johnson and Ashley Horner.

Ashley Horner is one of my biggest fitness inspirations and this is an example of a typical photo she posts on her Instagram:

But then one day she posted a photo sharing what her stomach looks like when it’s relaxed and when I saw this photo it gave me even more motivation to do this post!

I’m not going to just talk the talk I’m going to walk it too. So here we go!

All of these photos were take on the same day.

Here is another one that I loved:

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Photo Credit: Danielle Bertrand

With this one I thought, “Yes! Love the angle, my stomach looks really flat!”

I was initially really excited when I saw most the photos from this day but then when I saw some of them I thought, “Geeze! I can’t post these my stomach looks bad!”

For example this one:

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Photo Credit: Danielle Bertrand

And when I saw this one my first thought was, “Wow that has to be one of my best crow poses ever! But OMG where did that cellulite on my arm come from?”

Enough with the negativity. Enough with comparing yourself to photo shopped magazine covers. Focus on making yourself better instead of trying to bring others down. I never claimed to be perfect. I don't want to be perfect either. I'm always blown away by how complete strangers feel the need to comment on other people's posts on social media making fun of them or accusing them of not being good enough. And I'm not just talking about my own experiences. I see it all over other pages as well. Pretty sure we all learned that if you don't have anything nice to say then don't say anything at all. I have flaws. So do you. And so does everybody else. Perfect is boring. Perfect has no room for growth. I'm not competing with anyone. I just want to be a better person and a stronger person every day. Everyone always seems to want what they don't have. Girls with straight hair want curly hair, girls with super long legs want to be shorter, the short girls want to be taller, skinny girls want to be curvy and the curvy girls want to be skinny. You are beautiful. Every part of you is beautiful. Every flaw. Don't let someone else's negative mind influence yours. Embrace what makes you different. If you are real it will show. Real is beautiful. Fake and mean, well that's just ugly. I just want to be real. ✌💖🙏

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And here is another example of two photos taken on the same day. In one my leg looks very smooth but in the other you can see that there is cellulite. This is my number one insecurity but it does not define me. It’s something that I know a ton of females struggle with and that’s why I’m sharing this.

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I know some people will look at these photos and think that they should never take fitness advice from me because I’m not “perfect.”  I also know that these photos could and probably will make people mad, because to some people it wont even look like much.

But the point is, to me it is a big deal! These are my insecurities. I think of myself as someone that has always been an above average athlete and it’s hard for me to accept that I don’t have a 6 pack all year round and virtually no body fat like I used to.

Instead of being scared of what people think of me I’m going to just put my focus on being proud of how far I’ve come and using any negative thoughts as motivation. But I will not continue to compare myself to others. I am happy with just being me and working to be my best possible self. I have complete control over how I want to look and it’s in my hands and nobody elses.

In addition to comparing myself to others, I’ve also definitely struggled with comparing myself to my younger self! Most of my life I was always skinny, infact way too skinny! But I was young and an extremely active athlete with a great metabolism! Never in a million years did I think I would ever want to “tone up” or “be thinner.” In fact, I spent most of my high school years trying to gain weight!

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And then Hypothyroidism set in when I was 19 and my body was never the same. Instead of not being able to gain weight my body did a complete switch on me and now because of an underactive thyroid, I am more prone to gaining weight!

But it really isn’t fair to compare my soon to be 26-year old self to my 17-year old self, hypothyroidism or not, it’s part of growing up and everyone goes through it.

So here’s to accepting my body and all that it’s been through! Every mark and every wrinkle or dimple just represents life and we all have different journeys and obstacles.

So next time you look at someone and judge them because of their appearance, remember that you don’t know their story and it’s not your decision to decide how they should look anyway. You don’t know why that person is so extremely skinny or maybe 40 pounds over weight or even 100 pounds over weight! And when you see the perfect models on magazine covers remember that it’s their best photo, with the best lighting and it’s airbrushed to look perfect.

Part of being healthy is being happy and if we can’t be accepting of ourselves or eachother than we can never be fully happy and free!

It’s your choice and your right to look and feel exactly how you want to. Never let society’s messed up standards make you feel like you aren’t good enough, because you are beautiful and you are perfectly you!

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Comparison is the thief of joy.” —Theodore Roosevelt

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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Workout Wednesday: 21 Minute Full Body Box Workout

For this full body workout all you need is a box or a bench and 21 minutes. When it comes to short workouts like this, it’s important to keep the intensity up so you get the most out of it. I like to do a circuit like this as a form of cardio instead of just running on a treadmill to keep things interesting!

Do 1 Minute Of Each Exercises X 3 Rounds:

1. Pushups with feet on box

2. Side step ups (30 seconds on each side)

3. Dips

4. Alternating toe taps

5. Reverse alternating single leg crunch

6. Split Lunges (30 seconds on each side)

7. Side plank with leg lift (30 seconds on each side)

If you try it be sure to let me know what you think!

XOXO – Abbey

http://abbeyway.yolasite.com/

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30 Ways To Make Oatmeal Exciting In 5 Minutes Or Less!

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I start almost every morning with a hearty bowl of oatmeal because it takes less than five minutes to make, it’s full of fiber and it provides a natural energy kick in the morning. Oatmeal alone is a great option for a quick breakfast but it’s even better if you load it with fruit, nuts and other delicious toppings.

I use quick oats most of the time for convenience but I prefer the texture of steel cut oats if I have time to make it. Typically it takes about 20 minutes to cook steel cut oats on the stove so to save time I like to make about 6 cups of it for the week to store in the fridge. If you do this ahead of time I think it’s even more convenient to just microwave the cooked oats out of the fridge rather than making quick oats because you don’t have to worry about adding water.

None of this recipes call for milk but I do add skim milk or almond milk a majority of the time but that is also just a preference! The options are really endless but here are 30 combos that I’ve made and loved:

1. Oats, Bananas, Strawberries and Almonds.

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2. Oats, Almonds, Raspberries and Blackberries.

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3. Bananas and Blackberries.

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4. Pumpkin Puree, Cinnamon, Chia Seeds And Honey.

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5. Blueberries and Mango.

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6. Bananas and Peanut Butter. (To drizzle it like in the photo just melt in carefully in the microwave in a mug and then pour it over your oats!)

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7. Peaches, Strawberries, Banana, and Almonds.

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8. Banana, Peaches and Granola.

 

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9. Peaches, Banana and Dark Chocolate Morsels.

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10. Mango, Apple, Strawberries and Granola.

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11. Apple, Blueberries, Peanut Butter and Banana.

 

 

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12. Raspberries, Peaches, Granola and Apple.

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13. Apple, Strawberries, Blueberries.

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14. Banana, Peanut Butter, Almonds and Granola.

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15. Protein Powder, Blueberries, Banana and Strawberries. (To add the protein powder just add some more hot water to the cooked oats and mix in the powder until its blended.)

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16. Strawberries, Blueberries, Blackberries, Banana and Granola.

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17. Apple, Granola, Unsweetened Shredded Coconut, Blueberries and Crunchy Peanut Butter.

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18. Pecans, Blueberries and Apple.

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19. Peaches and Blueberries.

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20. Mango, Blueberries and Banana.

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21. Blueberries, Pecans, Raspberries and Granola.

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22. Peaches, Granola and Blueberries.

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23. Blueberries, Raspberries, Unsweetened Shredded Coconut and Mango.

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24. Peaches, Blueberries, Granola and Almonds.

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25. Blueberries and Granola.

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26. Raspberries, Raisins, Banana and Blueberries.

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27. Pineapple, Strawberries and Granola.

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28. Strawberries, Peaches, Banana and Granola.

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29. Banana, Granola and Strawberries.

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30. Peaches, Blueberries, Strawberries, and Granola.

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A few more things to remember:

1. First of all don’t be intimidated by the photos. I don’t always make my oatmeal look this complicated, I only try to make it look pretty when I need pictures to show you all! Usually I just throw all the ingredients on top of each other!

2. Fresh fruit always is the best option. But a lot of the time I use frozen fruit that’s already sliced for convenience…except for bananas those ones are pretty easy to slice in a hurry!

3. As far as the frozen fruit goes, you can just put it in the microwave with your oats and it should thaw out perfectly after you mix it all together!

4. Try having a different variety of granola and nuts in your kitchen so it’s easy to mix the flavors up and keep things interesting.

XOXO – Abbey

http://abbeyway.yolasite.com/

Follow me on Twitter and like my Facebook page!

FREE shipping and a 110% back satisfactory gaurantee >> Abbey.1stphorm.com

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