☀ Rise & Run

Hi Everyone!

The weekend is here but don’t slip! You’ve got this! You will be doing your body a favor by aiming to wake up around the same time this weekend as you do during the week! You will feel so much better if you do this. I’m counting on you in the morning!! I promise you won’t regret it…it will become a habit!

Go to bed just 30 mins earlier than normal and set that alarm 30 mins earlier so that you can get up and get moving! I wake up for a 6:30 cardio sesh Monday, Wednesday, Friday. But tomorrow I will be going to a 9:00 AM spin class. If you miss it just add 1 mile to your afternoon workout!


Benefits to getting that workout done firth thing in the morning:

☀ Increases your metabolic rate for the rest of the day!

☀ Burns more fat as energy!

☀ Helps your body get on schedule!

☀ You are less likely to skip your workout (in comparison to exercising later on in the day)

☀ You feel energized and ready to take on the day!

A morning cardio sesh on an empty stomach will burn more fat because:

✔ glycogen stores are low:
Glycogen is a complex-carbohydrate your body uses to store carbohydrates. When you start your morning cardio, your muscles need energy! Your bodies “go-to” energy source is from those stored carbohydrates, where glycogen is converted to glucose to fuel your muscles with energy. However, after fasting overnight (while sleeping) glycogen stores are low, but you need fuel, so your body immediately switches gears and burns fat instead!

✔ Insulin levels are low!
Insulin interferes with your body’s ability to burn fat. When you eat, insulin production increases, so doing cardio before eating allows your body to burn more fat.

Summer Time Guacamole


Hope everyone has been enjoying their first weekend of summer!

Summer always makes me think of beach days, bikini’s,  sun-kissed skin, backyard BBQ’s, warm summer nights, jean cut-offs…

and of course, guacamole!

Whenever we get together with friends it’s always assumed that I will be making my clean & green guacamole!  I usually save a small portion for later because I hardly ever get an opportunity to get a bite before it’s gone – no joke! I don’t usually tell people how healthy it is…and I try to always use all organic ingredients for this recipe, or atleast locally grown!



1/2 of a Tomato, seeded & diced

1 1/2 Tablespoon Garlic, minced

1 Tablespoon Black Olives (rinsed in a colander) & diced

1/4 – 1/2 Red (or white) Onion, chopped

1 – 2 teaspoons black pepper

1/4 – 1/2 C of your favorite salsa (I prefer less watery ones)

Juice from 1/2 of a lime

1/8 C corn (optional)


In a medium sized bowl, mash up the avocado(s) with a fork
Add remaining ingredients one at a time, mixing well as you go
Serve & Enjoy!

I like to make my own corn tortilla chips because I find that even “healthy”, “low-fat”, or “reduced-sodium” brands are laced with more sodium than I prefer! Of course, our bodies need some salt for our bodies to function. The American Heart Association recommends limiting daily sodium intake to about 1 teaspoon a day (thats about 2,400 mg).

When I make my own tortilla chips at home I use our toaster oven (or oven if I’m making a larger batch). I prefer my chips to be baked, not fried! And this way I know exactly how my food was prepared, which I love 🙂

Homemade Corn Tortilla Chips:

  • Using a pizza slicer, divide your corn tortillas into 6 pieces (3- cuts) – cut as many as desired.
  • Lay the pieces out onto a baking sheet (I usually cover my sheet with tin foil for easy clean-up afterwards)
  • Using a Misto® lightly spray your chip pieces with an oil of your choice (I usually use EV Olive, Canola, or Safflower oil)
  • Dust your chips with black ground pepper, onion powder, garlic powder, and paprika, and a dash of cayenne
  • Toast until crisp (Mine usually takes about 5 – 7 mins) – but be sure to keep an eye on them, I’ve had a few batches burn & blacken!


Restore Regimen for Sun-Damaged Hair

Hola amigos!

Summer weather means I’ve been spending more time outside! I can’t complain about that but I have noticed that my hair is in desperate need of repair! The increased sun exposure in combination with the heat damage from styling and overwashing has left my hair so dry and frizzy! I’ve been rockin headbands like no other…my hair is neither straight nor curly its in the middle…where I still have the pleasure of experiencing massive wispies and frizz (it’s been deemed “wispy nation”).

On a side note – I know you’re not supposed to wash your hair everyday – but what if I work out almost everyday? What’s a girl to do with sweaty gym hair? Not wash it?

Anyway back to business…after reading countless reviews of different products I decided to try the restore recovery regimen by Living proof® (I just happen to be somewhat obsessed with this companies products)! I am not being paid to promote this brand in anyway – I genuinely love it! First of all it smells amazing and their products truly work. The restore recovery regimen is supposed to be a 4 week treatment – where the product info suggests that you use one little tube 1x per week.

But I decided I’d get the most bang for my buck (the kit is $38.00) by using a small quarterish-sized amount every time I washed my hair (instead of using the whole tube all at once, one day a week). I’m happy to say that my little method seems to be working, and one little tube lasted me almost 2 weeks (using it every time I washed my hair)! I’ve just started my second tube so I’ll wait on posting a before and after pic!

I also like that this product is free of:
– Parabens
– Sulfates
– Synthetic Dyes
– Phthalates
– GMOs
– Triclosan





Blueberry Bombshell Protein Breakfast Smoothie

Hi Everyone!

This is great for breakfast and seriously tastes better than ice cream! You’ll feel like it’s a splurge but its actually chalked full of protein, antioxidants, and fiber!


Blueberry Bombshell Ingredients:

        • 1 C frozen blueberries (or use any assortment you like)
        • 1 -2 Scoops of your favorite protein powder
        • 1/2 C Water 
        • 1 Tablespoon lecithin granules (optional)
        • 1 teaspoon L-glutamine powder (optional)


Just mix well in a blender! I use a magic bullet : )


xo Engrid

Get Back on Track!

Hi Everyone!

I hope you all had a Happy Father’s Day! Spending quality time with family and friends is so important and yet may cause us to overindulge in our favorite foods…It’s okay though! We don’t want any of you to feel constrained by the limits of your diet or live with regret. You may feel as though you’ve “cheated” – and it’s easy to feel this way, but don’t stress! It’s not the end of the world, and whatever you ate or drank is not going to dramatically deter you from reaching your healthy goals! In fact, slipping up can actually benefit you! You are even more determined to bounce back than before. Slip-ups help reignite that spark to get you back on track with renewed level of energy and drive!

Making a come back is ESSENTIAL! Here is how we do it…


After spending time in the sun, traveling, having foods you don’t normally eat, having a light cocktail or two – your body is dehydrated! Now is when you should focus on replenishing your body with water. Aim to drink at least half your body weight, in ounces of water. For example, if you weigh 140 lbs, you should drink at least 70 ounces of water over the course of the day. Staying hydrated also helps to prevent ingesting excess calories, because often times feelings of thirst are misinterpreted with feelings of hunger. It’s so important to be in tune with your body and recognize when you’re really thirsty. If you’re feeling a sugar craving coming on try drinking a glass of water first! Remember too that you can infuse your water with natural flavor, by adding strawberries, lemon, limes, cucumbers, or mint!

In the Raw

You’ve taxed your digestive system over the weekend and now its time to treat your body to a break! Over the next few days strive to eat raw foods. You’ll feel better as your body easily digests raw foods. This will help cleanse and “reset” your system back to normal! You’ll feel reenergized, lighter, and refreshed. Avoid cooking your food during this time (which includes anything involving heat; grilling, microwaving, baking, boiling, etc.) as this denatures proteins and reduces the nutritional value of your food. Of course, you will want to cook your lean meat! If you decide to incorporate lean meat try sticking to fish, tofu, or tempeh.

Raw Food Ideas:

  • Greek yogurt, homemade granola, with fruit – try the Protein Packed Parfait
  • Overnight oats with almond milk, chia seeds, and berries
  • Low-Sodium Ezekiel Toast with organic peanut butter sprinkled with flaxseed
  • Grapefruit with stevia with 1 slice of Low-Sodium Ezekiel Toast with organic peanut butter
  • Carrots, celery, cucumber slices and hummus
  • Spinach, Arugula or Kale Salad with any assortment of veggies or fruit (onions, mushrooms, bell peppers, carrots, cucumbers, olives, broccoli, strawberries, avocado, tomato, black beans, garbonzo beans)
  • Don’t forget to add punches of flavor with herbs & Spices!
    Garlic Powder, Pepper, Smoked Paprika, Herbs De Provence, Tarragon, Onion Powder, Parsley,  Mint, Basil, Salt-Free Mrs. Dash, Mustard Powder, Cayenne Pepper etc…


Your bodies systemic pH levels are out of balance from your weekend festivities. To balance it out you’ll need to alkalinize your body. In the morning, on an empty stomach, mix the following ingredients together and drink up:

  • pure warm water
  • juice from 1/2 of a fresh lemon
  • 1 tsp raw apple cider vinegar
  • 1 top liquid chlorophyll
  • 1 tsp L-Glutamine powder: most abundantly used essential amino acid (which your body cannot produce) 

For more information about alkalization check out Max Wettstein’s recipe here. I also love Kombucha organic raw tea to alkalinize my body. I drink half a bottle when I’m winding down at night a few nights a week.


Break a Sweat

Your body has stored that extra glucose from possibly overeating as glycogen in your skeletal muscle and liver. The best way to burn those extra stores of glycogen, before your body has an opportunity to store it as fat, is to get your heart pumping and break a sweat with a full-body HIIT workout. HIIT, or High Intensity Interval Training is alternating periods of high anaerobic exercise with medium-intesity recovery. You can find some great HIIT workouts from the Tone It Up girls here.


Walk It Out

After dinner, step outside for a 30 min walk! Just walk away from your house for 15 mins and then walk back! Take in your surroundings and allow yourself some clarity to reconnect with yourself after your busy weekend or hosting or just socializing! It’s important to take time to reconnect with ourselves and it makes us a better person to those around us. Walking also aids in digestion! Wind down when you get home and drink a full 16 oz glass of water with a multi- vitamin. Don’t stay up too late if you can shoot for a solid 7-8 hours of sleep!

How do you get back on track? Let us know if you put this into action. Check in with us on Twitter @TIU_Engrid or Instagram @liveng_proof

Tag your posts #livengproof  – you are so inspiring and we love seeing your check-ins!



Staying Motivated!

When it comes to working out, staying motivated can be challenging. I recently had one of those days when I felt like no matter how clean I’ve been eating or how hard I’ve been working at the gym, my body was just not accurately representing my efforts.This can be frustrating and defeating but rest assured, I have some helpful tips to kick those bad-news blues to the curb:



Ladies – I’m about to get a little personal – I think you know where I’m headed here…Days prior, I always somehow manage to forget that my body is not it’s normal self. That the distorted and bloated stomach I see, is a deception. I have to remind myself that this is not really what I look like. I call this my “period blindness” where all logic and reasoning is temporarily disregarded. I get this idea in my head that even though I’ve been exercising regularly and haven’t changed a thing in my diet…that somewhere along the line I must have slipped up.

 This is when I have to re-evaluate: I literally have to ask myself; “Have you dramatically changed your diet?” No. “Have you skipped out on the gym lately?” No…”But your body is bloated and your jeans are tight?” Yes! Remind yourself that this is normal and it will go away in a few days! When I know this is happening I’m conscious to drink plenty of water, reduce my sodium intake, and stick with my workouts (sweating helps alleviate water retention & bloating).


My best friend and I are separated by over 1000 miles but I consider her my greatest workout partner! We text each other our daily workouts, cheer each other on, and hold one another accountable. She recently began training for a 10K and had set a goal to run a consecutive 6-miles, which she hadn’t yet done before. She texted me before her run; I wished her luck and told her I knew she was capable of it! Getting her text after shehad finished her 6-mile run was so inspiring to me! I know it always helps me stay motivated to read her words of encouragement and feel her support. I love our daily check-ins and they truly hold me accountable. Also, when I hear about how she’s challenging herself it gives me a greater incentive during my work-outs because, I know that if she is pushing herself, than I can too!



I probably don’t need to tell you that Pinterest and Instagram are great sources of fitspiration and motivation! When I’m having one of those days where I’m either tired or just not in the mood to workout, I consult fitness and inspiration boards on Pinterest! The images of fit and healthy people help me to appreciate my body and  motivate me to get to the gym to treat myself to a sweat-sesh. I’m proud to say that the photo below is not photoshopped, and it’s me!



If you’re really struggling to get yourself to workout (we definitely all have those days), tell yourself “You only have to do 15 mins on the elliptical” or something to that effect. Chances are that once you get there, you will end up working out for longer than 15 mins. Half the battle is just showing up!


Routine is one of the biggest buzzkill’s when it comes to working out! Don’t be shy, get out there and try a class you’ve never done before at your gym. Trade your treadmill at the gym for an outdoor running path. Try cross fit (that’s still on my bucket list). Download some new tunes!  I also love the variety of workout routines from the Tone It Up girls, Karena & Katrina!

This is how I keep myself motivated! How do you stay inspired and motivated to get your workouts in?

xo Engrid