Clean Italian ice recipe!

Looking for something to satisfy your sweet tooth!? Here is a great recipe for clean Italian ice! It's so easy to eat clean desserts. They're fun to make and good for you! You can make a lot of desserts clean by changing up some of the ingredients. Substituting stevia ( an all natural sugar) for regular sugar will be the number one change in most clean desserts that you and your whole family will thank you for because you won't feel so guilty after that clean dessert is in your tummy! Jessica's baby loves this recipe as it is very tasty and good for a teething baby! 

Clean vanilla/peanut butter Italian ice:

A lot of our recipes require a blender. We use the Ninja!

In ninja put all dry ingredients:

1 tbspn konjac powder ( we use this a lot to thicken our recipes) google it or get it on amazon. 

1 serving glutamine powder ( this will also thicken ice)

Cinnamon to taste

1 serving of pb2 (can be omitted if you don't like peanut butter flavor)

2 packets stevia

Wet ingredients add after dry:

1 cup unsweetened almond milk 

8 ice cubes

Vanilla creme liquid stevia drops to taste. I usually add 10 drops. (This really brings out the vanilla flavor) 

Then blend on level 2 for a few minutes. Pour into cup or bowl and freeze for at least an hour. Can freeze for up to 6 hours but will have to thaw out before eating. Best after 2 hours in freezer. This is packed with healthy fats and protein! Remember how important it is to feed your muscles even while eating "dessert"...Jes has been eating it in place of almonds for her healthy fat at around her 4th meal. Juliane enjoys it at her 3rd meal around lunch as a Nice treat ...Enjoy!

Interval Training

One of our favorite forms of HIIT training, the ARC TRAINER!

If your goal is to get lean and you're spending an hour a day on the treadmill then you simply aren't working hard enough. No, I don't mean spend more time on it trotting away, I mean work harder in a shorter amount if time. Quick bursts of all out effort at nearly %100 of your max heart rate with rest periods are called intervals. It's a theory known as HIgh Intensity Interval Training, or HIIT. It's been proven to burn more calories post exercise than steady state cardio. It also gives your metabolism the kick it needs to start burning fat. So here's what you need to do for HIIT training about 3 times a week. You can use a treadmill or any type of cardio equipment. I prefer the arc trainer or bike because its easier in the joints. Go all out effort for 30 seconds then recover for about a minute. When I say all out I mean sprint your ass off like a lion is chasing you! If you can do it longer than 30 seconds its probably not hard enough. You should raise the incline to at least 10 on the elliptical or treadmill. This will also help lean out your legs. Make sure to warm up then try about 10 rounds and cool down. If you can do this all out HIIT for more than 30 minutes then its more like MIIT (medium intensity) So work your butt off!

Fail To Plan...Plan To Fail...

Remember that being healthy is a lifestyle! So when my (Juliane) husband said he wanted to go on a seven day vacation, I set aside a few hours to go shopping and prep some fit food essentials so I know I will have some quick meals on hand and won't be quite as tempted for those boardwalk fries:) It's also cheaper than spending money for every meal and snack. I decided to cook a few banana cream protein pancakes, sweet potatoes, and chicken. I packed lots of whey, casein and egg protein powder, almond milk, and green tea powder to make breakfast and recovery shakes. And of course the easiest to pack are snacks like pistachios, almonds, rice cakes, guacamole, and power pak pudding to keep my sweet tooth in check! I also never leave home without some amino acids and probiotics. 

Yes, I will splurge on vacation because, well that's what vacations are for!... But at least I know I have some healthy eats on hand. Oh, and my suitcase is filled with workout clothes. I purposely change up my workout when I'm away to make it fun and unique! More on that later...

So You Want A Personal Trainer and Nutritionist?

Check out the lats on that Hott MAMA! (Jessica)

Every woman should be able to do a pull-up! And I know you have it in you!

ABS AFTER BABY! YES PLEASE!!

Ok... So you've seen the evidence and results of what Juliane helped Jessica achieve since she had her baby. It's not magic but there are a lot of secrets that once you figure out, you will be unstoppable and its all through nutrition and exercise. Now it's time for you to start! Yes I said NOW! Stop waiting....ready? ok... Juliane lives in Lancaster County, PA and Jessica lives in Chincoteague VA. So how did Juliane train her and put her on a nutrition plan? Simple, mainly through emails, texts and phone conversations. Yes she had to put in the work, but she was held accountable by a professional. This is the same service I'm offering you. Whether you are a beginner or experienced does not matter. I'm certified to work with all ages and levels. 

It's simple to get started... just send me your current stats, what your goals are, and if you are working on a specific time frame. Also, how much time can you dedicate to working out? Believe it... you don't need to work out three times a day...four hours a week is ideal! I need to know if you have any specific goals in mind like running a 5k or getting stronger legs or lose 10 pounds. I will put you on a personalized plan with workouts and nutrition and change it every 4 weeks. I charge $50 every 4 weeks for training and nutrition, or $35 for just one. There's no time like the present to get started on a better you, and there's nothing more important than your health.

Email JulBrown22@hotmail.com
KIK: Julzdanzfit
IG: Julzdanzfit
FaceBook: Juliane Brown Flood

Some Thoughts on the Day of Our First Fitness Photo Shoot

We literally worked our butts off all summer to look like this and the day finally arrived... The first picture is just a sneak peek of our shoot with Melania Marta.  The other pictures are from an iphone after the shoot. There will be lots more to come. We had so much fun training together all summer and cooking and eating clean food. We pushed each other to get our asses to the gym when we'd rather sleep in. We chose chicken breast when the processed sweets were tempting.  We even enjoyed a fun "treat" meal together after the shoot. It was a journey we shared together, but it's not over. Fitness is a lifestyle. It doesn't turn off one day and on the next day. Some days SUCK and some are easy breezy. But nothing is more important than your health and feeling good about yourself. It's worth it to spend the money on a good trainer (Juliane) and healthy foods...better than paying hospital bills for poor health. This look doesn't come easily for either of us... We are both naturally heavy and carry weight in our midsections. But YOU too can change your genetics. Our bodies have learned to love eating nutritious foods and we crave the endorphin rush of an awesome weight lifting session. Believe it or not Juliane used to weigh 180 pounds at 5'5 and 1/2 inches in her early 20s. She also struggled with eating disorders as a teenager. She has finally found peace with herself and her body. Jessica isn't naturally lean either... plus she had a baby about 16 months ago! No one said it was easy, but you only live once and you might as well be healthy (and look good). When Juliane gets up the nerve, she may post some pictures of her heavier days... until then.... enjoy these.

Upper Body Pump Workout!

So tomorrow is our first twin fitness photo shoot. Instead of doing our normal split body part workout we did a lower body circuit workout today hitting every muscle in the lower body with lighter weights and 15 reps. Tomorrow morning before the shoot we are going to do an upper body circuit workout. We will have 5 exercises in each circuit hitting every muscle group. We will do 3 different circuits with 4 sets of 15 reps and no rest. This is a great workout to get a pump and some conditioning in at the same time. If you usually lift heavy and split body parts, it's good to train with circuits a few times a month to get in some conditioning. It's also good to do before competitions to deplete your glycogen so you can carb up the day of the show. The weight should be lighter than usual but still challenging! Email Julbrown22@hotmail.com with questions!

Have fun training! 

OHHHH look Jes abs are coming in!

Kick Your Workout Into Gear

Sneakers can really make or break your workout! We prefer Nike all the way! Specifically Vomeros and Frees. Vomeros are great for running and doing HIIT while frees are good for lifting because you are closer to the ground, and can really develop those leg and foot muscles. Be careful transitioning to less cushioned shoes, you may get very sore at first because your calf muscles will be working up a storm!

Benefits of vomero-

• Breathable open-mesh panels on the upper for ventilation
• Dynamic Fit technology wraps the midfoot and arch from underneath throughout the laces for a glove-like fit and unparalleled comfort
• Full-length Cushlon midsole for soft yet responsive cushioning and durability
• Heel and forefoot Nike Zoom units for lightweight, responsive cushioning at heel-strike and toe-off
• Heel crash pad for impact protection
• Deep flex grooves and secondary flex grooves within the Waffle outsole segments improve flexibility, durability and a smooth transition

Benefits of frees-

• Textured mesh full inner sleeve for a dynamic, sock-like fit and easy on and off
• No-sew and synthetic overlays for lightweight durability and support
• Asymmetrical lacing system for reduced pressure on the top ridge of the foot
• Diagonal cuts through the arch to encourage natural motion and help increase foot strength
• Minimalistic, molded sockliner mimics the foot's curvature for a great fit, enhanced comfort and added support
• Abrasion-resistant rubber under high-wear areas for enhanced durability
• Waffle outsole pistons for impact absorption and added responsiveness

Here is a picture of a small part of Juliane's sneaker collection. She's a sneakerhead...