Author: kdugan

CariPRO Review + Giveaway!

Your oral health is more important than you might realize. Oral health touches every aspect of our lives but is often taken for granted. Your mouth is a window into the health of your body. Taking care of your oral health is an investment in your overall health. You can protect yourself by daily brushing and flossing!

The right toothbrush for you depends on your personal preference, however, dentists swear by the electric toothbrushes to keep their pearly whites fresh and plaque-free, so when Smile Brilliant asked if I would be interested in testing out their brand new electric toothbrush, it was a definite yes from me!

After trying these guys out for the past couple weeks, I cannot get enough of our CariPRO Ultrasonic electric toothbrush!

I was using different brands of electric toothbrush in the past 10 years but this one is my favorite so far!

Here is why!

The first thing I really liked is the five different cleaning modes! Each time you brush you can choose from clean, white, massage, gum care, and sensitive.

The CariPRO is also waterproof, which makes for safe brushing in the shower or bath – great option for super busy moms like me, can get done two things at once!

If you’re a coffee addict (like me!), then the CariPRO electric toothbrush is definitely for you!  It removes a noticeable amount of surface stains.

I love how clean and smooth my teeth feel after brushing, the feeling you get after just coming from the dentist!  The CariPRO removes 7x more plaque than a manual toothbrush, and can improve gum health in as little as 2 weeks! How amazing is that!

It’s an affordable electric toothbrush that truly makes your teeth super clean and whiter. I will be recommending it to all of my friends and family. And it’s even MORE affordable with my promo code: fitnesswithkarol20 (20% off cariPRO Ultrasonic electric toothbrushes).

Ready to put some power onto your pearly whites?

ENTER FOR A CHANCE TO WIN YOUR OWN CARI PRO TOOTHBRUSH ($119 VALUE)!

Here’s how to enter: visit Giveaway Link: https://www.smilebrilliant.com/gb/fitnesswithkarol  and enter your email address. Yup, that’s it!

P.s. Open to USA, UK, Australia, and Canadian residents.

Good Luck to all our entries and I can’t wait for you to enjoy your CariPro Toothbrush!! xo – Karol

Easy and delicious Apple Bread recipe!

I absolutely love home baked goodies and I love baking (no cooking unfortunately) for other people too! So if you have ever visited me in my house I have most likely baked something delicious for you! #foodislove ❤️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

So here is one of my absolute favorite recipes – Apple Bread! I bake it waaaaay too often! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Ingredients: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

• 10 oz Granny Smith apples (approx. 2), peeled, diced (¼ in.)

• 2 oz brown sugar

• 1 ½ tsp ground cinnamon

• 1 tsp ground ginger

• ⅛ tsp ground nutmeg

• 5 oz sweetener of your choice (I used organic raw sugar)

• 4 oz unsalted butter, room temperature, diced (½ in.)

• 4 ½ oz applesauce, unsweetened

• 3 oz whole milk (I used Greek yoghurt)

• 2 eggs

• 1 tsp vanilla extract

• 9 oz all-purpose whole grain flour

• 2 tsp baking powder • ⅛ tsp salt

Preparation:

* Preheat oven to 350°F. Grease a loaf pan (9 in. x 5 in.), line bottom with a piece of parchment and set aside.

* Combine apples, brown sugar, cinnamon, ginger and nutmeg. Stir with spatula to combine and set aside.

* Place sweetener (sugar) and butter into mixing bowl and mix 1 min.

* Add applesauce, milk (yoghurt), eggs and vanilla and mix 10 sec.

* Add flour, baking powder and salt and mix 10 sec.

* Add reserved apples to batter, stir through with spatula to combine. Transfer to prepared pan.

* Bake for 70-75 minutes (350°F) until a skewer inserted in the center comes out clean. Let cool in pan for 10 minutes before transferring to a wire rack. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Tastes best when served with a hot tea! Enjoy!!❤

A Quarter to Six Pack Abs!

I would have to say probably one of the most questions I get asked from girls is how to get defined flat abs. I also see so many girls doing a thousand sit-ups in hope they will get a flatter tummy. Well let me tell you that getting a tight toned tummy isn’t just about sit-ups. There is no one killer exercise to get your abs to show up…

Here’s the truth.

When it comes to getting a flat and defines abs, nutrition is 80%, exercise 20%. Why?

Because staying in a caloric deficit is essential for burning fat and revealing defined abs .It is good to know how many calories we should be eating every day, especially in the beginning. There is a plenty of different free apps or calorie calculators online that will help you determine your daily calories intake and make sure you don’t eat too few calories (if your body isn’t getting enough calories, it will begin to hold on to its fat stores to conserve energy. You also need the energy from calories to train hard during your workout sessions!).

My top nutrition rules that helped me achieve and maintain (over 6 years now!) flat and defined abs aka six pack:

  • I drink large glass of water 30min before every meal and snacks (min 5 a day)
  • I don’t drink my calories – stay away from fruit juices and sodas that are high in sugar
  • My snacks are mainly nuts and avocado (healthy fats)
  • Lean protein at every meal – protein minimizes hunger
  • Slash intake of refined flour/grains–try brown rice, quinoa
  • No carbs after lunch – eat lean and green at night (protein and veggies are best)
  • Read labels – stay away from artificial ingredients
  • Get portion size right (you should not feel tired/heavy after your meal)
  • I don’t eat when I’m not hungry
  • Min 3 days a week meatless – I eat more beans and nuts
  • I avoid deep fried foods

My TOP 2 rules of all:

1.Lower Your Carbohydrate Intake

Your body’s first choice for energy are carbohydrates, while its second choice is fat. Once your body has used up its store of carbohydrate, it will begin burning fat for fuel. But if you eat too many carbs, especially the unhealthy refined type, fat-burning will be slow or non-existent.

2.Eat Enough Protein

Your body uses protein to make muscle. If you’re not getting enough protein, you won’t have the raw material to build ripped abdominal muscles. Protein also helps fill you up, so you can eat less and stay in a calorie deficit.

My abs exercise routine:

  • I do High-Intensity Interval training (HIIT)- 15 min four times a week. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes.

Repeat that 3-minute interval five times for a 15-minute ( You can do HIIT on the stationary bike, elliptical, rowing machine, or treadmill. You can also do it cycling or running outdoors. Warm up and cool down walking, jogging or pedaling at an easy pace for 5 minutes). In my case it’s a full-body workout – I mix in exercises for each body part!

Check out my free workouts – A Quarter To Fitness – on YouTubehttps://www.youtube.com/channel/UCuiKN-tB2YVszy0mUBzBlVw)

  • I do LISS cardio ( Low-Intensity Sustained State ) on the days I don’t feel the energy for crazy, intense workouts – any cardio- and aerobic-based activity that’s performed at a low intensity but for a prolonged period (typically 30 to 60 minutes) – I do power walking on treadmill or outside walking with my baby girl
  • Targeted ab training – 15 min x 2 a week (try my super effective workouts on my YouTube channel – A Quarter To Fitness – https://www.youtube.com/channel/UCuiKN-tB2YVszy0mUBzBlVw).

Feel free to message me at fitnesswithkarol@gmail.com and I will help you determine your daily calorie needs! Let’s get fit for life!! <3 <3