Valentines day doesn’t have to be just for telling your spouse or boyfriend you love them.  It is is day where you can show all your loved ones just how special they are. Here is a great list of wonderful things to get that one girl in your life thats always got your back and you can count on for anything.

1. Every girl loves new soaps and candles
2. Flowers but lets step away from traditional red and pink roses to maybe Lily’s or Iris or something really unique.
3. UMM …..HELLO, DUH!! Chocolate of course! but splurge and get the good kind not the cheap nasty stuff.
4. Fitness apparel because you can never have too many gym outfits!
5. Pretty pink OPI nail polish or maybe a new pink Lippy.
6. Truffles because YUM!
7. Who doesn’t love fuzzy socks!? Am I right!
8. A new book
9. A pretty homemade card
10. Message Oil
11. Romcom DVD
12. New Journal/ stationary and a pretty pen
13. Framed Picture of you two
14. Chocolate Covered Strawberries
15. A Nice bottle of bubbly
16. Massage certificate
17. Mani pedi Combo
18. Lunch date coupon for two on you!

Here is a couple photos of my ride or die girlfriend Rachael, I have known her since we were in 6th grade! I love her so much! We have been through it all together, and I don’t know where I would be without her.

Shopping Date!

Horsetooth sunset

HAPPY Valentines Ya’ll! I hope you all enjoy some chocolate!

Have you ever had a time when you’ve been so stumped on what to get for your special someone?   This happens more often than not for me because he never really wants anything.  That is nice and all that he isn’t materialistic, but I am the type of person that likes to give (and receive LOL JK but mostly give 🙂 ) gifts.  It is a way that I show affection for that person.

Here are a few thing that might spark an idea for the tricky man in your life.  Ive already exhausted most if not all these ideas so I have to come up with new ones for him. But I hope this helps you out a little.

Stocking Stuffers: 

Lighters or even better a personalized lighter, Jerky , Nuts ,small, flashlight, wallet, candy, giftcard to their fav lunch joint, Fitness tracker , whiskey stones, flask, Mini Liquor bottles, A new water bottle, socks, undies, playing cards, shaving cream, razors, beard oil, lotion, body wash, nice pens for work, a book, homemade coupon book, poopourii hahaha that one always get a good laugh.  Oh I could go on and on but you catch my drift.

Gift Ideas:

My man is very outdoorsy and manly and I am usually pretty good about getting him what he wants or likes but this year I am having a tough time.

Usually I go for …..

Tools, camping gear, hiking gear, hunting gear, outdoor clothes, snowboarding gear, gopro accessories, electronics, something for his jeep.  But holy cow I am running out of ideas because he just buys his own things now and doesn’t ever tell me what he wants.  SOOOOOOOOO this year I came up with a pretty good idea that I think he is going to love.

I got him a gym bag because he doesn’t have one and I filled it with all sorts of goodies.

I added workout clothes, like a good three pair of shirts and shorts and socks plus a new pair of compression shorts. I also got him new gym shoes! He is going to love those.  Then I added a new key lanyard because his other one is gross.   I put in some BCAA’s, Preworkout, Protein, and Creatine, As well as a new blender bottle.   I also got him this sweet Oakley man travel toiletries case that I filled with everything he would need at the gym!   I really hope he likes what I got him because I worked really hard putting it all together.   I personally would love it if someone did that for me!!!!!!   I am the gym junkie in the household and I am trying to slowly convert him to my ways lol.

Hopefully all you lovely BuffBabes out there try something like this for your man this year.   It helps to have your PIC come with you and push you at the gym!

Cheers for now!

Next up,  is ways to beat the holiday goodies!

-BuffBabe Shayla

I can be kind of annoying to people on the foods I eat and don’t eat. People always ask why aren’t you eating anything or don’t you want some, and it can get pretty  obnoxious at times.  Like seriously people leave me alone, who cares what I do and don’t eat. AM I RIGHT!!!?   Anyways, I have pretty good self control but when somebody has pizza ohhhh man I am all over that.  Of course its in moderation, like maybe two large pieces but still pizza is one of my guilty pleasures. I love love love it! who couldn’t love pizza and all its cheesy goodness! Sometimes me and my man each week we go to get one slice of New York style pizza and  5 wings each.  Its like a little weekly ritual and cheat meal we enjoy together.  The rest of the week we eat really good and we look forward to our regular weekly date to get pizza and wings.   I don’t like calling them cheat meals because I like to live my life pretty well balanced, but to me this is an indulgence that I truly enjoy! I am not on a strict meal plan right now, so I can allow that flexibility once a week.   Balance is the key to living a healthy happy life!       So, to all my pizza lovers out there, enjoy a slice for me!

Cheers

pizza enthusiast,

Shayla

Pumpkin Arms!

Here is a challenging arm workout for you to try this week!

5X10 Bicep Curls

80 (dropset) Cable Tricep Pull Downs

5X20 (each arm) Concentration Curls

4X15 (each arm) Tricep Kickbacks

5X 20 Forearm Curls

Enjoy 🙂

Okay, so I will admit I am a basic white girl when it comes to all things pumpkin spice. I mean really a girl cant help it when it is just so damn good! Am I right ladies!?  These overnight oats are delish and so simple to make! It can be a great pre workout meal or a great post leg day meal too! I like to have them for breakfast.  No excuses for easy meal prep girls! Just get’er done!

Pumpkin Pie Protein Overnight Oats:  

1/2 cup (120g) plain coconut yogurt

1 scoop protein powder ( can be plain)

1/2 cup (122g) pumpkin puree

1/4 cup (25g) old fashioned oats (gluten free if necessary)

1 tbsp (12g) powdered stevia

1/4 tsp ground cinnamon

1/4 tsp pumpkin spice

Add all of the ingredients to a mason jar or plastic container with a tight fitting lid, and stir until thoroughly combined.  Cover and refrigerate for 8 hours or overnight. Serve cold.

NOTE: Any oats will work including instant, steel cut, and others, any sweetner will work as well.

Hope you enjoy the last few days of October! Stay Warm 🙂

“Surround yourselves with the dreamers and the doers, the believers and the thinkers, but most of all surround yourself with those who see the greatness within you, even when you don’t see it yourself.”- Edmund Lee

We all have that greatness.  Some may have found theirs, while others are still looking, but I can guarantee the right people in your life will not only help you uncover it, but also let it shine.  Find greatness not only in yourself, but in others around you. ❤

I lift heavy things and set them back down 💪👊💦

DRINK LEMON WATER!

Instead of trying this once and saying it was great you should definitely considered making this a healthy daily habit.

Drink warm lemon water with Cheyenne pepper.  It is a major metabolism booster and a great way to kickstart the day. Here are a few helpful tips for you to help you stick to a morning routine.

First of all you must drink this first thing in the morning— on an empty stomach.

How does one successfully do this every single day?

Every night I fill your tea pot with filtered water, place one lemon on the counter from the fridge, along with the cayenne pepper bottle and a cup filled half way with water. As soon as you get up in the morning, When you put on your robe and walk into the kitchen, turn the electric kettle on. Then go into the bathroom and by the time you finish putting in your contact lenses and splash your face with water to wake up or whatever your morning ritual may be – the electric kettle has finished warming up your water. Then pour the water in the glass half full with room temperature water, squeeze one half of the lemon on top, sprinkle with cayenne and drink.

You want to drink this mixture with a straw, so your teeth aren’t exposed to the acid. Try and gulp down at least 15 ounces. Followed by another 8 ounces of water later before your eat or drink anything else.

This is super easy to do on vacuum too! Jjust throw a few lemons right into your luggage – it’s too easy not to do…

Adopting this daily habit has amazing health benefits. Imagine getting sick less, feeling lighter, having regular eliminations, clearer skin, more energy and having a boost in your metabolism leading to weight loss over time…

Doing this ritual every morning provides a super stimulant to the liver, your main detoxing organ in the body. Your liver will release uric acid and create bile to safely eliminate environmental and lifestyle toxins that would otherwise be trapped in your digestive system longer. Remember keeping your liver and digestive system clean and in optimal condition will help your body prevent diseases like cancer in the future. Combining cayenne with lemon increases the detoxing effect and raises the temperature of your body increasing your metabolism.

Drinking this combination will cleanse your body every single day safely and naturally.

So what are you waiting for go grab some lemons and get started today!

A few more tips about lemons –

Store your organic lemons in the fridge – they will last longer because they do not contain fungicide like conventional lemons. I take one lemon out of the fridge each night, because lemon at room temperature is easier to juice.
Remember not to squeeze your lemon directly into boiling water, you will destroy the live enzymes in the lemon. This is why I use half of water at room temperature and half hot water.
Using a stainless steel lemon juicer or a glass one will allow you to get most of the juice from the lemon and is much easier on your hands too.

Cheers!

1.  At home TRX system.        perfect for when you don’t want to go to the gym.

2. Foam Roller to roll out those tight muscles from leg day!

3. A yoga mat

4. FitBit Flex- keeping track has never been easier!

5. No draught: Dry shampoo for those days when you don’t have time to shower after a sweat sesh.

6. Lululemon Head Bands – cute and stylish but effective!

7.  Rose hip oil- lets just say you gotta jump on the bandwagon! great for just about anything 🙂

 this stuff is great!

8. Kettle Bells even a set of lighter weight ones get the job done right!

9. A Six Pack Bag is great for anyone trying to keep track of what they are eating……. on the go and everywhere.

10. SOCK!!!!! you can never have too many socks!

These are just a few ideas to help you get started on that last minute christmas shopping!

get cracking!

It’s that dreaded time of the year again. Finals Week……

The time of the year where everyone drinks ungodly amounts of coffee and energy drinks with endless pizza.

Say no more to the unhealthy habits, and get ahead of the game with some of these delicious and affordable snacks 🙂

1. Popcorn.  forget the movie theater butter and add just a dash of sea salt and a tiny amount of melted coconut oil!

2. Veggies: carrots, bell peppers, snap peas etc. keep these finger foods chopped, prepped and ready to eat!

3. Salted Cucumber Slices: for something crunchy.

4. Almonds: great source of protein and fiber

5. Sunflower seeds: shelled or not this will keep your mouth busy for a while

6. Hummus:  pair this up with your prepped veggies

7. Greek Yogurt: try to get plain and add fruit or stevia to sweeten it up a little bit.

8. String Cheese : its just fun to eat!

9. Broccoli: these florets help with memory function

10.Grapfruits: sprinkle the top with some stevia or agave!

11.DARK chocolate: all those antioxidants

12. Dried apricots: gives the illusion of fruit snacks

13. Strawberries: maybe even dip these with dark chocolate…….. wink wink

14.Orange slices: don’t forget to eat your Vit C you don’t want to catch a cold

15. Water: stay hydrated without all those calories

16. Rice Cakes: dress those bad boys up with all natural peanut butter

17. Apples: Sliced up with some almond butter makes a special treat

18. Sugar Free Jello: not very healthy but curbs the sweet tooth

19. Oatmeal: This will keep you full for a long time

20. Tea: green and black have many healthy benefits

I want to wish you all good luck on finals! Break a leg on those papers and tests. Go home and eat your favorite treats, make holiday dinner and be with your friends and family

🙂