11.23.2014

Healthy Pumpkin Protein Pancakes

'Tis the season for all things pumpkin.
I woke up craving pancakes and decided to make a favorite that my friend, Andrea, taught me. 
She's the queen of healthy baking and cooking and I am always going to her for new ideas and recipes. 

Plus, there is something about pancakes on a cold Sunday morning.
Family. Jammies. Pancakes. Perfection. 

#healthy #pumpkin #protein #pancakes #eathealthy #fit #fitfood #fitfluential #bossbabesinc #pumpkinspice #weightloss #eathealthy #lifestyle

Pumpkin Protein Pancakes

1.5 cups oat flour (I grind oats into flour)
1 scoop of Pumpkin Spice Attain or protein powder
1 tbsp. Stevia (I used coconut sugar)
3/4 tsp. sea salt
2 tsp baking powder
1/2 tsp baking soda
2 eggs
2 tbsp coconut oil 
(I used pure pumpkin or you can use unsweetened applesauce)
Almond milk to consistency.

Cook on griddle with coconut oil

You can add cinnamon & nutmeg to the pumpkin ones.
I added cacao chips this morning and they were perfect! 

Happy Sunday!

11.17.2014

My thoughts on becoming a Yogi

So, I know I've been MIA for a week. Life got crazy, in a good way. 
Speaking from my heart here and telling you that it's truly been a LONG time since I've felt complete peace and joy for a while. 

Life gets hard. Dang hard! Nobody teaches you about this stuff. 
And it's always at times when you're not prepared for it. 
The past year for us has been kind of a hell on earth, to say the least. 
But it has been the most rewarding as I have grown just a little bit more from adult and life experiences. Things I never thought I'd go through, things that you don't understand until you're in it yourself. 
And then you're humbled and you prioritize your life and realize what's most important. 
And you fight. You fight hard. And the opposition will always be there. So then you want to give up, but you don't. You keep pushing and then finally, when you think you can't take any more, the heavens open and you feel like you can breathe and then life just makes sense again. 

Life is a crazy thing I tell ya! 

So I'm back on my A game and I'm running hard for goals and dreams that have been put on the back burner for the past year. 
Gosh, it feels GOOD! SO GOOD! 

One thing I've been yearning for is getting back into yoga. I actually did it in high school and my inner hippie came out.

I started the So.Fit.Fab movement with a business partner of mine and it's been a huge success for us! One thing we wanted to accomplish was just to help people find their purpose. To help them find their best selves financially and most importantly, physically & personally.
We know that when we are fit physically and personally, mentally, we are happy people and we tend to have a better outlook on life.

So.Fit.Fab Movement, Yoga, Yogi's, Wellness, Postitive Energy
We had an 80's theme and we had a blast with it! 

For a few weeks now, we've been doing a fitness and yoga class to help our flexibility and our bodies.
But most importantly, to center our body, minds and souls.

I can't even tell you how much I NEED yoga in my life.
The calming music, the sounds of your own breath and thoughts, challenging your body to move and bend and strengthen.
Each time I learn a little bit more about my body and it calms my mind and soul.
It completely sends good energy through my body and to those I work with and my own little family.
And all of the crazy things life hands me on a daily basis, seem to be much more manageable when I focus on my inner strength and thoughts on a deeper level.

I love it so much I could cry.
Truly.

So.Fit.Fab, Yoga, Yogi,

So.Fit.Fab, Wellness, Yoga, Yogi

I seriously need yoga every morning of my life.
If you're close to a yoga class, get to one!
Man or woman or child. It's unlike anything you'll ever do or feel and it makes your heart full of thankfulness and peace.

I'm forgot how good it is to be a yogi again.
It's good to be back.
Not gonna lie, I really suck at it, but I'm determined to be better!
But that's the best part of it. We are all at different stages in life, just like we are with our flexibility with yoga.
Life and yoga make sense.

So.Fit.Fab, Yoga, Yogi, Yoga Pose, Energy, Health, Wellness, FitFluential

Namaste!

11.10.2014

Easy Homemade Healthy Turkey Chili

www.lifeinmyheels.com

We woke up to snow this morning. And honestly, I wasn't even mad about it. 
Maybe because I knew it would melt off by the afternoon, but the gray clouds, warm and clean (amazingly) house this morning just made it cozy and calm. 
And then my phone has been going off ever since. 
Enjoy the moments when they come. 

We have been going, going, going for weeks now. I was up until 2 am Saturday morning preparing a class and training I did for 90 people! EEK! And then going from one event to the next caught up with me. My body and brain are so tired.

We also had family over yesterday and I needed something quick, healthy and good to make. 
And when it's cold, nothing sounds better than warm chili! 

I'm 44 days out until our week Mexican cruise! So, I've been trying out a lot of different healthy and protein packed recipes. This one was a hit! I took a couple of recipes I found from here & here and just added what I wanted into mine. 

Also... I may or may not have listened to Christmas music today and put up our Christmas tree. 
Don't judge. 

Healthy Turkey Chili

2 lbs of ground turkey
2 cans of white beans with juice
2 cans of pinto beans with juice
1 can of black beans, drained
1 can of corn, drained
1 can of tomato paste
1 can of diced tomatoes
2 packets of mild, low sodium, chili packet
1 small can of mild green chili's
1 tsp. garlic salt
1/4 cup onion diced

I cooked the ground turkey and added the onions and 1 chili packet. 
After it was cooked through, I put everything in a crock pot on high for a couple of hours and it tasted SOOOO good! 

We had a baked potato bar with all of the toppings plus this chili and it hit the spot! 

11.06.2014

Eat To Lose Weight + #whatiatewednesday on Thursday

I LOVE food and I think it's important for you all to know that in order to get the results you want, you have to eat! 
I know a lot of people think you have to starve yourself and eat bland and gross food in order to eat healthy. I'm here to tell you that it's SOOO not the case. 
Ever heard of the term "Eat To Lose"? 
Eating food is important to losing weight! 


Just like a car, it's important for you to fuel your body too. 
But with the right kinds of food. 
After exercising, chasing kids around and the rest of the things we run around and do daily, your body needs to refuel by having protein, veggies and healthy fats to keep your body energized, in fat burning mode and to rebuild your muscles. 

Things you shouldn't do:
1- Skip meals! 
2- Eat processed foods.
3- Consume a lot of salt or sugar. 

Things you should do:
1- Drink lots of water.
2- Eat breakfast.
3. Eat a lot of protein! (Eggs, Chicken and fish). 
4. Don't you remember your mama telling you to eat your veggies? 
Eat your veggies, peeps! 
5- Treat yourself every once in a while. But don't over do it. 
6- Fiber is your friend. Get it! 


One of my favorite go-to snacks is this amazing natural blood sugar & weight support drink mix. 
It's packed with lots of good nutrients for your body and it helps so you don't get a crazy insulin spike after you eat. And another thing I love is it fills you up, so you don't need to snack all of the time. 
And if you're a pumpkin lover like me, you'll die over this! 
I mix my Pumpkin Spice GC Control with honey almond milk and it tastes like a freaking pumpkin pie! SOOOOO good! 


This morning I had to get my girls to their doctor checkup at 8 am. 
I literally had enough time to get home from the gym, shower & get ready, get my girls ready, fed and loaded up and in the car so we could leave. I mixed up my pumpkin spice mix and grabbed my must have, can't live without vitamins and a banana to eat in the car on our way. 
I'm hypoglycemic, so if I don't healthy and often throughout the day, I get super nauseous and sick. 
And I can't miss breakfast because it throws me completely off all day. 
So this is the perfect on the go meal for me. And it kept me full until we got home around 10:45. 


Always remember that you don't have to eat less, you just have to eat right! 
If you want to lose weight and keep it off, eat often, eat healthy and eat the right amount so you don't over do it and you're on your way to a happier, healthier you! 

11.05.2014

Hello, November







Hat: Target / Jacket: Ross / Top: Prestige / Pants: Prestige / Boots: Prestige / Belt: Buckle
Necklace: Buckle / Earrings: Walmart / Bracelets & Rings: Misc. 


"You know those things you've always wanted to do? You should go do them."
- Lara Casey

Love a fresh start to a new month. Which means new goals, new possibilities and becoming better than I was the last month. 

I don't know if it's the weather changing or what, but something just hit me that made me realize that if I don't get up and start accomplishing my goals and working hard, I won't be where I want to be 6 months down the road and I frantically panicked and then sat down and wrote out everything I need to get rid of and do in order to get where I want to be. 

Now is the best time to do the things I've always wanted to do! 
There are so many exciting things coming up and are in the works that I can hardly contain myself and keep the good details in. But until then... more work is to be done. 

My heart feels at peace lately and I feel like my mind has never been more clear of the direction of where I want my life to go. It feels good. Really good. Probably because I haven't felt like this in a while. You know... where you just feel... content, happiness and direction. 

So, bring it on November. 

11.03.2014

Success... #sofitfabmovement

A new month is always refreshing and I am totally ready for November. 
October ended and I'd be lying if I didn't say I was exhausted from the months events. 
But it's time to focus on new goals to accomplish for this new month.
Love a fresh new start. 

Saturday was a blast! 
The So.Fit.Fab event was a success and we were asked to do it more often. 
I teamed up with a friend and business partner of mine to make a fitness, health and wellness movement in our area. I feel like there is such a huge difference we can make in Southeast Idaho and our ideas are endless. We knew we had to start somewhere and I couldn't have asked for a better first event. 


Co.founders of So.Fit.Fab





We started out with a boot camp and HIIT class. 
I LOVED teaching! 
I love to exercise and I love music, so I was more than excited to teach and be in a room full of like minded friends. 
I can't wait to do it again! Such a rush.

After a good 30 minutes of high heart beats, sweat and motivating screaming because we hurt so good, we calmed our bodies and centered our minds and spirit with some yoga. 


You guys, if you have never done yoga before... YOU ARE MISSING OUT! 
I LOVE LOVE LOVE yoga! It's so good for your body. You learn so many things about how your body moves and how to breathe and I love feeling the calmness of the mind and body. 
Plus it's good to stretch those muscles and to make your body more flexible.


But first, let me take a groupie. :)


Yoga... do it!

Then we ended our event and I got to teach more about what I'm passionate about. 
Setting goals, helping others and teaching them about good nutrition and health. 



We also had some fun gifts for everyone who attended. 
Bags full of my very favorite products. 


This is a small portion of EVERYTHING I use on a daily basis. 
It's important to have good supplements to help fuel your body and muscle recovery when doing daily exercising and weight training. 


And we owe a big thanks to those who donated items for giveaways and helped us as we start our new journey. 



And I'm even more excited to tell you our next event will be:

Sat, Nov 15th at 9 am! 
Dance Tech Academy Studio
2633 E. 14th N. 
Idaho Falls . ID
83406
Don't forget to sweat to the 80's and wear your best 80's fitness attire
HOLLA! I love any time that I can dress up. 

It's a FREE event and will always be. So please grab as many people that you can and bring them along with you. We have so many fun things planned and it will only get better and better as we go along. 

You can also register here.

10.30.2014

So.Fit.Fab Event

Can I just tell you that it's been one of those long, fast weeks?! 
I'm so exhausted from running around like a crazy person. Granted, I only have myself to blame for that since I make my life crazy. And honestly, I wouldn't want it any other way. But man... come Saturday afternoon... I will be ready to relax for a day. Nothing more though. I can't sit around for too long. 

Which is probably why I made myself even more crazy by co-finding the So.Fit.Fab movement with a business partner of mine. I'll get to that exciting news in a minute, but first...

My workout killed me this morning. Killed all of us #fitmoms. And it was goooood!
A little shoulders, hams and sprints... does a body good.



I have THE BEST friends ever! And they're funny as heck and hot.

SO...
now the good stuff!
I made myself more crazy and busy, but still doing what I love... which is being social with new and old friends and incorporating fitness and fabulousness into it!

I just figured the best way to help you all out with your fitness and goals is to create a free event each month that everyone can attend. And then the ideas kept coming and then companies and businesses started to hop on board and we have a full event going on now.

We have a free gift for everyone that attends and some pretty fun giveaways from My Inspire Wear, Cellfy, Queens of Green and shopping discounts to Real Deals Eastern Idaho and Prestige Street Wear


The event will be held this Saturday, Nov 1 at 9 am. at Dance Tech Academy.
You can register HERE or go to the link above my pic on the side of my blog and register through Eventbrite. 
Like I said before, it's FREE ninety free! So bring your friends and family and come have a fun time. 

Wear your workout clothes, bring a water bottle (but we will have some for you), bring your friends and family and come have a fun time! 

This Saturday will go as follows:

Bootcamp by Sheena (Yours truly). 
Yoga by Lindsey Curtis. 
And a goal setting and meal planning class by myself and business partner, Ryan Harris. 

Pretty sure you won't want to miss it, YO! 
So, I will see you there! 

10.29.2014

Denim & Leather + Cents Of Style 20% Off






Shirt: Ross / Leather jacket: Prestige / Denim Jeans: Prestige / Necklace: Cents of Style / Bracelet: Cents of Style 

 So, I grew long hair over night. 
If you follow me on Instagram, a while back I asked about what kind of extensions are the best way to go. I love my short hair, but was wanting to switch it up and try something new. I went back and forth between a few different ones and could not decide if I really wanted them or what to do. So, someone suggested that I try the clip ins. That way I would know if I wanted them in permanently or not. Best idea for me. Especially since I like to change my hair a lot. I LOVE my extensions! Some days I feel like long hair, some days, short. So these are perfect for me. And I think my favorite is to wear them with hats. Can't wait to show you some of my favorite hats lately too! 

Denim, leather & bling. Is that not an awesome combo for fall fashion?
Pretty sure you all need a pair of pants from Prestige. Not gonna lie, I love my butt in these. And FOR SURE that jacket! I pretty much want to wear it all day err-day! It's okay to workout in it, right? 

And why not bling up your outfit with my favorites from Cents of Style
Head over to their shop and enter in HIGHHEELS for a 20% off discount that is good until Dec. 31st! 
Umm... hello Christmas gifts and stocking stuffers! You're welcome! 

Happy shopping! 

10.27.2014

Let me take another #Cellfy + Giveaway

You know you love that song! 
But seriously, let me tell you about a new favorite product MUST HAVE!
It's a Cellfy.


How many times do you take selfies in your car, the gym, at home or while you're out and about? 
Me... 5 bjillion. I won't lie about my selfie problem. 
So when I was contacted to try these out I was all over it! 

The Cellfy Wrap is awesome for strapping to any object in your surroundings. I strap them to my kitchen table chairs and I'm excited to do more at home workouts for those of you who have asked for them. Thanks to the wrap. 


I thought I'd do some yoga stretching tonight since my body and muscles are so tight lately. And this little monkey would love get off of me. She's crazy. 



The Cellfy Stik is fun to suction cup to anything around you! Windows, mirrors, you name it!
Set your camera timer and take the perfect pic. The possibilities with this one is endless.



My oldest is WAY WAY WAY into making her own YouTube videos. HILARIOUS! She was at school one day and I was looking at her iPod touch and she had at least 5 videos, 10 minutes long, where she talked about her day at school, gave us a tour of her room and talked about random stuff. 
I died of laughter when I watched them because I had no idea she even did them. 
I love that she's so confident with herself to do those. I hope that never leaves. It's a good thing to have and I hope nobody destroys that positive self image she has of herself. 

I gave her a Cellfy and she's taking videos all day long, every where she goes now. I caught her doing her latest about jump roping in the living room a few days ago. 

I love her. 



These are going in every stocking and going to all of my friends and family for Christmas. They are genius and so fun to use! Next on my list is the Cellfy Extender. Oh yeauuuuuh! Imagine the possibilities with that one! 

Stay tuned for more at home workout's thanks to my new Cellfy products! 

I'm going to give away 1 Cellfy Stic and 1 Cellfy Strap. So there will be TWO winners. 
Enter the giveaway below. 

Happy Cellfy taking!

10.24.2014

Leg Day Workout / Home Or Gym

On Friday's... we do legs. 
Listen up ladies. Did you know: 


And I couldn't agree more. I had a strong heart and could run and run for hours before I figured out weight lifting was what I was missing to change my body. It's okay to do cardio, but not constantly and only cardio. Once I started to lift weights, I started to see a HUGE change in my body and I love my body more now, even after 2 kids, more than I did before! 
Plus, fit women are way more hot than skinny women. 
Muscles rock. 

LIFT WEIGHTS LADIES!

Oh, how I love me a good leg workout. Most people dread it, but I actually love leg day. It's amazing to me what our legs do for us and how they can grow when you train them and feed your body right. 

Please note... I am not a professional at this, but I do know what has worked for me. I'm constantly learning every day and love watching how my body reacts to certain weight lifting exercises and other things we do at the gym. I've had so many ask for videos and pictures of what I do at the gym, so I'll do my best to show you a few at a time. 

I know how intimidating the gym can be. Especially when you're new and have no idea where to start. So I hope this helps a few of you to get out of your comfort zone and to try something new at the gym. It gets fun when you learn more and more and start to show up guys at the gym. And when you start to see muscle definition and your butt firm up.
Ah yeauuuuuh!

Here are a few of my favorite hamstring & leg exercises that we did this morning. These can be done at the gym or at home. So no excuses, party people! 

Cable Kickbacks:


Gym: Find a cable machine and attach the handlebar that you can hook your foot in. You'll want to bring a bench over to where your cable is at and you'll work each leg. We did 30 lbs for this and did 3 sets of 15 reps.

Home: If you have a dumbbell, place it in the back of your knee and you'll want to squeeze your bum and leg to keep it held. And then kick up straight behind you. Or, if you have an ankle weight, you can do it with those too. 

Wall Ball Squats:





All you need for this is you, a weighted ball or find something similar you can use instead, and a wall, of course. 
Make sure to squat low, keep everything tight and use those muscles to push that ball as high as you can. I find a spot on the wall and aim for it at the top of each of my squats. 

Deadlifts:


Deadlifts are some of my very favorite lifts and are so good for you. 
They work those hamstrings and bootay. 

Make sure to keep your butt out and legs together. Don't lock your knees either. Keep your chest out and don't hunch your back. It's important to keep good form so you don't get injured. 
Keep all of your muscle groups tight and focus on your hamstrings for this. You don't want to go down all the way, only to mid shin area. 

We like to do these on the bench. But you can do them on the ground too. 

3 sets of 15


Good Mornings:


I LOVE me some good mornings! My muscle woman friend taught me these and they are serious my favorite. They HURT. SO. GOOD. 
These do wonders for your hamstrings and butt! 

Keep your feet fairly close together. Butt out, back straight and chest up. Drive through your heels to maximize the stretch of your glutes. 

We did 3 sets of 15


Happy lifting, ladies!