May: Week 1 workout Plan

I would first like to thank you all for your messages and emails. All of your thoughtful, kind and  encouraging words mean so much to Brandon and I. I read all the comments, and they all warm my heart and lift me up. I am so lucky to have so many amazing people in my life. 

This month is going to be a bit different. I will be posting your YouTube workout plan by the week. Here is week one! Stay tuned each week for your new workout schedule. Enjoy! XO

Black and white copy to print.

Posted on May 1, 2016 .

Our "feisty" baby boy

 Griffin and Dad

Griffin and Dad

I have been off the grid for a little while now. Something more important than I could have imagined has entered my life. So big, nothing else in the world matters, not for one second.

On April 16th I went into preterm labor. I (fast and furiously) delivered our beautiful, 2lb, baby boy at 5:30pm. He was able to thrive in my belly for 26 weeks and 3 days, and now he is in the NICU for what will be months.

Below is an excerpt I wrote to my family. I wanted to share parts of that email with you: my friends, students, YouTube and blog followers.

 

 

"... I don't even know where to start. My heart is broken and full, scared but hopeful. My mind and body are numb. Some moments Brandon and I are fine and others we choke thinking about our reality.

I consider myself a very positive person and this has been a true test of that. I need to stay strong, mentally and physically, for our handsome baby boy.

... 

I know it's okay to cry, and I have done a lot of that, but I also need to remember to celebrate. We had a baby boy. Welcome to the family Griffin Asher Bettencourt. Griffin is a mythological creature: half lion, half eagle- representing strength. The lion is considered king of the beasts and the eagle king of the birds and sky, making a Griffin an especially powerful majestic creature.  Asher has Hebrew origins meaning happy and blessed.

Griffin is the sweetest boy. He kicks around and moves a lot - the nurses called him feisty before Brandon and I had announced a name. We are encouraged to do skin to skin, so I have been able to have Griffin on my bare chest every day. It is the best feeling, we both just melt and dad watches with a happy heart. Soon Brandon will do skin to skin as well. This is very healing for mom, dad and baby.

He has dark curly hair like his mama and ears like his dad. 

I am able to pump, and am getting a lot of milk- more than his little belly can even handle. They are "priming" his belly with small amounts of my milk each day. It's not easy to see a helpless human with wires and tubes all around them, but each day he will get stronger and will no longer be dependent on medical devices.

The next three plus months will be a roller coaster. A lot of good days and bad. As much as I wish Griffin were still in my belly, getting all that organic food I was eating, he is with the best team of nurses and doctors who love him..."

I will need time to mentally heal. Part of that healing for me is getting back into somewhat of a routine. A large part of my days are spent in the NICU, but I do plan to start teaching again, making videos and blogging. I just need some time.

I am already so grateful for the overwhelming amount of support we have received from our family, friends and work. Griffin, Brandon and I are beyond lucky to have such a strong and loving team behind us. 

What I need from you is positive thoughts and words. I need love and strength. If I have that everything will be just fine, I know it.

Thank you so much. Griffin can't wait for you to squeeze his cheeks! 

Love, Lauren

 

Posted on April 25, 2016 .

March Sweat Cal Is here! Download it today!

I got such good feedback from the February Sweat Cal, and I am so excited to give you your March calendar! 

A lot of you have said that you love my videos but are confused on what to do and when. Well, this calendar is to help you navigate through my videos and to guide you through a workout plan! 

My hope is that you will be encouraged to move your body daily, whether it be through my guided at home workouts or my YouTube videos.

My YouTube Channel.

I also encourage you to tag me (@sweatwithlaurenhefez) in your pictures of you working out, eating some awesome fun food, or just looking fabulous in your post baby body or Friday night attire. 

Here is a black and white version that you can print out! Print this!

Posted on February 29, 2016 .

A new way to shop: Special deal inside!

I recently discovered a site called Scratch. It is a free personal shopping service that takes the hassle out of online shopping by giving you personalized recommendations for anything on your list. It works in two ways:

1. Submit a request to the personal shoppers to find what you are looking for.

2. Shop their collections made by people like me! Check out my collection below. 

The coolest thing: You get a personal shopper at NO cost to you, and they do NOT bump up the cost of the items. In fact, they try to help you find the best online deals. You can shop for home goods, gifts, clothing... anything! 

I teamed up with Scratch to bring you my Fitness and Healthy Cooking collections. Check it out below- and let me know you favorites!

Check out my fitness gear collection and  healthy cooking collections. Whats your favorite item?

You can follow this link to make a personalized request or you can also mention Lauren Hefez at checkout.

PLEASE NOTE: I was not paid for this post, and I DO NOT get any kick backs for anything that is sold. So, I am doing this just because I thought it was a cool concept, and I want you to get 15% off!

Scratch is giving all you lovely folks 15% off your purchase now through February 18th!! Follow the link above or mention Lauren Hefez at check out.

 

Happy shopping XO

 

 

 

Posted on February 4, 2016 .

Get Excited, Your February Sweat Calendar Is Here!

Some exciting news!!!! Starting this month, and every month hereafter I will bring you a workout calendar that will be filled with suggested daily workouts and tips! 

A lot of you have said that you love my videos but are confused on what to do and when. Well, this calendar is to help you navigate through my videos and to guide you through a workout plan! 

My hope is that you will be encouraged to move your body daily, whether it be through my guided at home workouts or my YouTube videos.

My YouTube Channel.

I also encourage you to tag me (@sweatwithlaurenhefez) in your pictures of you working out, eating some awesome fun food, or just looking fabulous in your post baby body or Friday night attire. 

Here is a black and white version that you can print out! Print this!

I have to give a shout out to Arielle Smith for her amazing calendar design. This girl is awesome and can do much more than just calendars!  Check out her Etsy shop.

I am open to suggestions on how to make this better. Leave your comments below! I am here for you! XO

 

Posted on February 1, 2016 .

Overnight Steel Cut Oats: apples, cinnamon, dates and almond milk

I kept seeing overnight oats all over Pinterest and I kept telling myself I would make them. Well, I finally did. I created my own recipe using ingredients I love. I used steel cut oats instead of rolled oats and a Medjool dates instead of honey. The results were awesome. The best part is having something healthy waiting for you in the fridge when you wake up in the AM! 

*I chose to use steel cut oats instead of rolled oats because steel cut oats are less processed. Just be mindful the texture is different than rolled oats, as steel cut oats are a little more chewy and absorb less liquid. 

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Ingredients:

Serving size 2 (I separated these into two mason jars)

  • 1 cup steel cut oats- rinsed and strained
  • 1 cup homemade almond milk (you can use any kind of milk) here is my homemade cashew milk recipe
  • half of an apple diced
  • 1 Medjool date pitted and cut into small pieces
  • cinnamon to taste
  • slivered almonds for crunch to add on top 
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Directions:

  • rinse the steel cut oats
  • Cut up half of an apple and 1 date. 
  • Grab two mason jars (or any kind of container with a lid) put 1/2 cup of oats and 1/2 cup of milk in each jar. If you want a little more milk feel free to add. You want to make sure all of the oats are covered by the milk.
  • Separate apples and dates into each jar.
  • Add cinnamon.

Cover the jar and shake. Place the jars in the fridge and wait for your overnight oats to be created. I shook my jars, every now and then, to get it all mixed.

Take out the next day and top with fresh apples and slivered almonds for some crunch! 

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The only sugar in this recipe comes from the dates and apples... SCORE! The oats are so YUMMY, so tasty, and good for you (great source of fiber!)

How do you make YOUR oats?

Baked cod with olives, tomatos and lemon: recipe

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I made this last night and was not expecting it to taste so good. Usually, my recipes take a bit of time to make and prepare- they taste awesome but I mostly try to share the recipes that are QUICK and taste good. This is one of them.

The lemon rinds give this fish a light lemon flavor and the saltiness that comes from the olives is just perfect. The fish cooks in a dry white wine and the flavors that come out of the sauce are so good. I topped the fish and sauce over jasmine rice and loved every bite!

 

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Ingredients:

  • cod or haddock (about 1-2 lbs)
  • assortment of olives- please take out the pits!
  • 1 large tomato chopped
  • about 3/4 cup of dry white wine - Sauvignon BlancPinot GrigioPinot GrisPinot Blanc
  • lemon rinds from one whole lemon (try to grab organic)
  • 1 tsp red pepper flakes
  • 2-3 cloves of garlic minced
  • 1 tbs EVOO
  • salt and pepper to taste

Directions:

  • preheat oven to 400
  • grab baking dish coat with EVOO
  • place fish in baking dish
  • coat top of fish with EVOO, salt, pepper, red pepper flakes, and all of your minced garlic
  • place the chopped tomato, peeled lemon, and pitted olives around the fish
  • pour the dry white wine around the fish so that it comes up about half way on the fish
  • Place fish in the oven for about 20-25 minutes. Cooking time may vary based on the thickness of your fish and your oven. Fish is cooked when it flakes easily with a fork. 

*While the fish cooked I took a spoon and scooped some of the wine sauce and poured it on top of the fish to get some flavor on the fish. I did this about 2 times through the cooking process.

I made jasmine rice to go along with the fish and it was perfect! When you serve the fish place it right on top of the rice and make sure to get some of the wine sauce on top too!

Enjoy!

XOXO

 

 

 

 

 

Posted on January 15, 2016 .

21 Awesome Water Bottles

If you are in the market for a snazzy new water bottle, you must check out this read.

The one above is bkr water bottle. They are made of recycled glass. I have owned three of them- and broke all three. I tend to break a lot of glass, so I blame it on me and not them. 

Posted on December 21, 2015 .