Work out Wednesday-On the Road

Workouts on the Road

In class yesterday I started out the workout with some basic band exercises. Mainly because I wanted to remind everyone how easy it is to keep your workouts in your forefront while you are traveling for the holidays this year. 

We often get in a car, plane, train or other modes of transportation and sit. How many times have you gotten to your destination feeling like you need a nap?  (by the way, I am raising my hand)

The cure for this???

Yes, you guessed it. EXERCISE!!!  Move around, jump, bear crawl, hop but try not to sit down...again!

I found some great traveling workouts thanks to our friends over at Body Rock and 

theDailyHiit.com. Great inspiration of workout ideas for everyone and of course I just love HIIT workouts. 

These are all 

25 seconds of work.

5 seconds of rest. 

24 rounds. 

12 minutes total.

No Equipment Leg Workout

1. High knees
2. Squats
3. High knees
4. Jump lunges
5. High knees
6. Tuck jumps
7. High knees
8. Wall sit

No Equipment Arm Workout

1. High knees
2. Push ups
3. High knees
4. Triceps Dips
5. High knees
6. Inch worms
7. High knees
8. V push ups

No Equipment Core Workout

1. High knees
2. Crunches
3. High knees
4. Plank
5. High knees
6. Knee tucks
7. High knees
8. Superman planks

 You can see more fun ideas on their website: http://www.dailyhiit.com/hiit-blog/hiit-workout/printable-equipment-workouts-vacation/

Let me know what you think!  Better yet, come join me for a class over the holidays. You can sign up for a class at www.bendbootcamp.com 

Happy Holiday everyone and get up and move!

Food Friday-Gingerbread Protein Pancakes

Food Friday Holiday Edition!

Gingerbread Protein Pancakes

What better way to start your weekend than with a taste of holiday goodness.  Vega recently posted this amazing recipe on their recipe page and I had to try them. 

They are delish! Start your weekend with a great workout and then head home and give this recipe a try, you won't regret it!

Vegan Gingerbread Protein Pancakes

Vegan Gingerbread Protein Pancakes

The Ingredients:

• ½ cup unsweetened apple sauce
• 1 cup non-dairy milk (almond, coconut, rice etc.)
• 2 Tbsp blackstrap molasses
• 1 cup gluten-free all-purpose flour (we used Bob’s Red Mill)
• One scoop Vega Sport Performance Protein, Vanilla
• 1 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 1 tsp ground ginger
• ¼ tsp ground cloves
• 1 Tbsp coconut oil
• Optional toppings: banana slices, chopped nuts, maple or agave syrup

The How: 

1. Whisk together non-dairy milk, apple sauce, and molasses. Set aside
2. In a separate bowl, mix remaining dry ingredients
3. Incorporate the dry ingredients into the wet, mix until just combined. Add more non-dairy milk if batter appears too thick
4. Melt coconut oil in a non-stick pan over medium heat, or use a griddle
5. Add a quarter cup of the batter into the pan. Flip once bubbles have formed and popped (approximately 2 minutes per side)
6. Top with fresh fruit, nuts, or syrup and enjoy!

Enjoy and check out their other amazing recipes for other great tasting dishes. 

 

Workout Wednesday- The 12 Days of Fitness

 Workout Wednesday

'The 12 Days of Fitness'

What better way to kick off the countdown to the holidays than with a 12 Days of Fitness workout. I loved this article posted via the Huffington Post as it really is applicable to the busy days leading up to Christmas.

This workout covers moves that all of my classes are familiar with and on a day things get to hectic or an afternoon you could use a little movement here is a fun way to burn a few extra calories so you don't feel so guilty going to the holiday party and enjoying a small bite of something sweet:)

From the Huff Post December 12, 2013 posting.

You start with one minute of planking on day one. Each day you do the day 1 plus the next day.
So 1 minute of planking + 5 star jumps and so on. You can repeat them each again if you need more of a workout or like I did today, I added 5x1 minutes of planking after my run. Tomorrow I will do the same after my strength workout I have planned. I will do the 1minute of planks and add in the start jumps. I will likely repeat 3-5 times before calling it quits but even if you just do what is listed above it is better than nothing.  As you go more time and more total body workout starts to accumulate and then by Christmas Eve you are in the rhythm and ready to take on the remaining days of December.

I will be posting my progress as well as my classes each day so check back and join in on the fun! 

Here is a fun way to add a bit of intensity to your plank plus working out with a friend is always more fun! 

Get Fit. Live Fit. Be Fit.

www.bendbootcamp.com

Food Friday

Tostadas! 

I have been dying to try to make corn tortillas out of cauliflower. It sounded like a challenge and what better way to spend your Friday night than trying something new:)

I am always a fan of making cauliflower rice, the pizza crust was not my best showing but I was determined to master this.

Winner, winner, chicken dinner!

These were so easy and so yummy! 

How I did it:

1 head of cauliflower

Pulse it in your food processor until it is nice and fine (like grains if rice or smaller)

Put it in your microwave for two minutes. Stir and repeat another two minutes.

Drain the heck out of the cauliflower. I put it in a dish towel (clean of course) and squeezed it pretty hard. I was surprised how much water came out.

I then added the cauliflower back to the bowl along with two eggs and some s+p.

I flattened out a small amount on parchment paper and bakes for 10 minutes at 375 degrees. I took them out flipped ten over and baked for another 10 minutes. They were fantastic!

We ended up topping them with

Black beans

Shredded goat cheddar

Shredded cabbage

Thinly sliced jicama

Sautéed onions, peppers and zucchini

Guacamole and some salsa!

Amazing, simple and healthy meal. 

Definitely worth the effort 

Enjoy and let me know what you think!

Workout Wednesday

Workout your Chest Wednesday

(And yes, he was our governor while in CA)

So I am not talking big chest but I couldn't help but post this picture. 

You don't have to live big heavy weights to work your chest.  I am usually not even a fan of chest work as we spend way too much time in the frontal plane as it is that our posture starts to suffer over time.  I will give you some chest opening exercises as well at the end. 

But for now....

Let's talk Push-ups!

One of the most convenient exercises you can do. 

They can be modified

Intensified

Challenging 

or 

just plain fun!

The Basic Chest Push-up how-to's:

1.  Start on your knees placing both hands in front of you on the floor, shoulder width apart.

Wrist and elbows should be in line with your shoulders and fingers spread wide with finger tips facing forward.  

2.  You can stay on your knees or you can tuck your toes under and lift your body up so that you are in a plank position. 

3.  In the plank position, you need to remember to keep your quads active, heels extended out behind you and hands firmly pushing away on the ground. Don't forget to pull your abs up to your spine focusing on lengthening your body in a nice level plank. 

4.  Draw in your abs and keep your hips/pelvis level and begin to lower your chest down to the ground. You want to lower your body down so that your upper arms are parallel to the ground. pause and then push away with purpose and return back to your starting point. 

5.  Remember it is all about form and it is all about control. Don't let your body fall to the ground and worm yourself back up to the top.  Think about lifting and lowering your body keeping in a nice level plank both on the down and up portion of the movement.  

This is a lot to think about for one movement but more times than none we don't think about the form and just move through the motion.  

Two of my favorite Chest Stretches

 

Find a corner in your house/room and place your hands against the wall at 90 degrees.  Keeping your body in line and abs pulled in you can begin to lean into the wall keeping your arms in place. You can even modify by placing one foot forward and lunge into the wall until you begin to feel the stretch. Take a deep breath and as you exhale you can sink into the stretch a little deeper.  

 Find a wall and stand close up against it so that you can keep your lower back against the wall. You might have to walk your feet out away from the wall to find that perfect spot.  You can take your hands and place them against the wall, opening the chest.  The important thing is to keep your wrist flat against the wall and elbows in contact.  You can slide your hands up and down the wall maintaining contact the whole time.  Keep your abs drawn in and enjoy this stretch.  It is not only great for the chest but also in helping work those shoulder blades back and down where they belong. 

Want more details, Want a video or want to learn more. E-mail me and I will be happy to help!

Enjoy one of my favorite exercises and stretches and have fun.  There are so many variation we can play with but for now, focus on your form and range of motion. 

Go on, get moving!

Food Friday!

Smoothie Friday

aka: Food Friday. 

Today I thought it would be fun to set up a little smoothie tasting post workout for my 6am class.  I am planning on rotating these around my classes so stay tuned to my other classes if you are reading this:) 

I always get asked about new ideas and flavors for smoothies, what protein I use and what is the best to use.  There are so many protein powders on the market and I have a new love for Vega Nutrition. Vega nutrition offers pure protein from plant based sources. It does not have additives or artificial sweeteners in it and having since moved away from meat it is a true source of plant based protein.  I will often use Egg White Protein on occasion but Vega Nutrition has been my main source and go-to product.  I will give you a breakdown of my other favorites from Vega next week but for today here are three new smoothie recipes you have to try! 

(left) Pumpkin Pie (center) Berry Bliss (right) Chocolate Fun

Pumpkin Pie Smoothie

1 Serving of Vega All-in-One Vanilla flavored

1 Scoop of Pumpkin spice flavored greens

1 frozen banana

1 handful of strawberries

1 serving of chia seeds

Pumpkin pie spice

2 cups of water 

Blend away and enjoy! 

Berry Bliss

1 Serving of Vega All-in-one Berry flavored

1 serving of Chia seeds 

1 cup of frozen strawberries

1 frozen banana

2 cups of water

Blend and enjoy!

Chocolate Friday Fun

1 serving of Vega Nutrition Chocolate Performance Protein 

1 frozen banana

1 serving of Chia seeds

2 Tbls of sunflower butter

2 Cups of water

Caco Nibs added at the end for a little crunch and fun. 

Blend and enjoy! 

The classes loved them all and we even ended the week with a little Friday Fashion as we had local fashion connoisseur Jill Hansen in class showcasing her fun and functional threads!  It was a great way to kick of a Friday Funday! 

Want to learn more about Vega Nutrition. Visit their website at myvega.com or shoot me a comment here and I can help.  Also check out their other fun recipes on the Vega online Recipe Center.

Happy Weekend everyone!

Workout Wednesday

TRX 

The lunge. The upper body. The everything.

What better way to get back in action than with a fun new lunge option using the TRX. 

What is a TRX you ask?  To those who are new it is suspension training body weight exercises using strength, flexibility, balance and core stability all in one.  Just starting out?  TRX can be used at any level and can be modified to support those new to working out or push those who are fitness animals. 

This particular TRX lunge is one of my favorites as it works the body in its entirety.  It also taps straight into your cardiovascular system while working all the strength, balance and stabilization that we hope to achieve in a workout. The picture above is only showing the reverse lunge but I also took the lunge from front to back and added a narrow row with the arms.   

Here is my squat lunge sequence: 

Basic TRX squat (arms straight or you can add the row)  20 reps

Right leg reverse lunge

Right leg forward lunge (Arms in a Y, keeping shoulders back and down)

Right leg reverse to forward lunge

Basic TRX Squat

Left leg reverse lunge

Left leg forward lunge 

Left leg reverse to forward lunge

Repeat 1-3x and you are good to go! 

Don't have a TRX?? Come to one of my classes!  TRX is available on Monday, Wednesday and Friday's at 9am. You need to sign up at www.bendbootcamp.com 

Want to purchase a TRX at a discount and check out free workouts?  Click the site and enjoy a discount on me!  http://mbsy.co/htjT

Get Fit. Live Fit. Be Fit. 

Get out and move! 

Food (and drink) Friday!

Food Friday or in this case Hydration Friday!

The Water Challenge is back!

I want to circle back on a topic and challenge that I launched this past summer. It was hot and working out, outside I was trying to make sure everyone stayed hydrated in the summer heat. We had a ton of fun with the challenge and got the competitive juices flowing.  Now that the colder months are upon us and we are entering into winter I thought it was just as important to be reminded about just how important hydration is in the colder months. 

If you are like me, I am always cold. Drink cold water doesn't always sound fun nor does staying cold all day because of it. This is my excuse half the time and in talking to others this seems to hold true for most.  

I am re-lauching my water challenge to my classes next week in hopes that we all keep one of the most needed essentials to our health at top priority. 

Here is why water is so important: 

Life: We lose water daily so think of water as being an essential to help you keep your vital organs hydrated as well as your skin and hair. It also aids in digestion and helps keep your mind clear and sharp but most important it helps with circulation and body temperature. So going back to the excuse of being cold is not a good enough reason to stop.  We have turned on our heaters and things tend to dry out so keeping our body's full of the essentials is key. 

Muscles: Water helps energize muscles. When our muscles don't have proper hydration they can't perform like we want them to.  It is just as important to drink prior to working out as it is during. If you need something to give you a little pre-workout hydration my go to choice is the Vega Pre-Workout Energizer.  It adds just enough flavor to your water but includes natural key ingredients such as coconut oil, green tea, yerba mate and ginseng giving you a little push to start off your workout.  

 

Your skin: with your skin acting as a protective barrier against moisture loss it is one of your vital organs that truly benefit from hydration. Drinking water helps your skin maintain a youthful glow and also helps to eliminate dryness and wrinkles.  

Kidney Function: Your kidneys help to eliminate waste and without water this would not be possible.  Water soluble waste is passed through the kidneys thank to the help of fluids serving as a transporter and will definitely be key in keeping the bad stuff pass through. Not enough water can often times result in kidney stones as the waste is not able to properly pass through. This is reason enough. 

About 20% of water intake comes from foods (fruits and vegetables) but it is up to you to get the rest. I challenge you to begin upping your hydration this winter, keeping your body happy and healthy.  

Your goal:  90+oz of water a day!  Make this a new day and a new way to challenge yourself to a better you.  Let me know how you are doing and as always comment below if you have questions or comments.  

Workout Wednesday on La Playa

Hola from Mexico!

The past week I have been down in Mexico doing a little work and play.  I was lucky enough to be a part of an amazing week of workouts, eating and fun with 11 women. We all came together as far as Hawaii, Seattle, Oregon and California to do what we love to do and that was work out. 

Thank you to Get Fit with Heather and Sweat Play Live for making it all possible.  Both these ladies have been amazing mentors to me and always are inspiring so check them out!

We did about 10+ workouts over the course of the 6 days and without being in our normal environments it made me realize that we are so lucky to have that fire to workout anytime and anyplace.

Aqua jogging in the ocean, sand sprints on the beach, intervals on the grass,  TRX and yoga by the pool or even a little boxing. We got it done and you can to. 

Pick one thing and get out and do it. If you need a little more motivation here is a quick workout to start or end your day. 

My playa workout from this morning. 

Start with a light 5-7 minute jog/run.  

challenge your body every 90 seconds to open up and do longer strides or high knees. It will allow your body to warm up and engage more of your core and hips. 

Squats-Start with your feet hip width and start moving into squats. 

Pull your abs in tight and let your hips sink back. 

1 minute

Reverse lunges on right leg with a high knee hold. Alternate sides

1 minute

Pencil jump to squat to plank adding a push up

1 minute

Reverse lunges on left leg with a high knee hold. 

1 minute

Narrow squats- feet shoulder width apart. 

1 minute

Repeat the above 2-3x through 

Finish with a final 10 minute jog/run or you can throw in some butt kicking sand sprints. My hamstrings are still feeling the love from these:)

This was a perfect way to start my day and get me moving.  Get up and move but most of all have fun doing it.  

 

Get Fit. Live Fit. Be Fit. 

Food Friday....The other end

The other end  of the spectrum.

There is no pun intended and you will understand once you see read my post below. 

As I was doing research on my sugar post I came across a rather funny find. I thought I would pass it along to add a little laugh to you day. 

Enjoy!

When we think of sugar and ways to omit the evil refined kind or High Fructose Corn Syrup (HFCS) we either go about the right way or we learn about short cuts that leave us wishing we hadn't. 

I stumbled onto a discussion about using 'Sugar-Free' alternative or fake sugars.  Well here is a find that will give you a good laugh. 

This gigantic bag of gummy bears above is 5lb bag of Haribo Sugarless Gummy Bears. To some this is the end all be all treat that can help them satisfy their sweet cravings by tricking their mind and body with a rather 'bad' choice in sugars.  

Check out some of the review on Amazon that were post about this product. 

Here are a few fun reviews....but you might want to go see the product on Amazon for yourself just for a little humor and entertainment:)

http://amzn.to/151TbS2

 

 

So there you have it. The proof is in the pudding. Just go for the good (real) stuff and leave the fake stuff behind:) 

Sweet Tuesday!

Almond Butter Chocolate Chip Cookie Dough Truffles

Need I say more??!

So in light of my last post (Food Friday) I thought I would share a great recipe that utilizes the healthy sugar challenge.  This recipe calls for the use of honey and there is nothing better than raw local honey. 

I found this recipe via Taylor Made It Paleo and they are double D'lish! 

Recipe for the truffles: 

1/2 cup coconut flour

1/2 cup almond flour

1 cup almond butter (or sunflower seed butter) 

2 tsp coconut oil, melted

1 Tbsp honey

2 tsp vanilla

 1/2 cup Enjoy Life Chocolate Chips

For the Chocolate Coating: 

1/2 cup Enjoy Life Chocolate Chips 

1 tbsp coconut oil

1. Combine all truffle ingredients in a medium sized bowl until everything is well incorporated.
2. Roll into bite sized balls and set on a baking sheet lined with wax paper.
3. Allow to harden in freezer for about 15-20 minutes.
4. About five minutes before you take the truffles out, prepare your chocolate coating by melting chocolate and coconut oil in a small saucepan on LOW heat, stirring often so it doesn’t burn.
5. Once melted, take chocolate off heat and use a toothpick to dip the truffles, covering them completely (If you have a hole left on the top, simply cover with more chocolate using a spoon). If you don’t want to cover them completely, you could also just use a spoon to drizzle a little chocolate over each one.
6. Once covered, place truffles back on the wax paper and allow chocolate to harden in the fridge/freezer.
7. Consume!
8. NOTE: These should be kept in the fridge/freezer or they will melt pretty quickly!

Enjoy!  I will definitely be enjoying these post 21 day Purification:) 

 

Food Friday-No Sugar Challenge

Just how sweet can you be? 

 So instead of giving you a new recipe to try I thought I would mix it up and give you a challenge to consider.  What would life be without sugar?  Since having recently taken on the 21 day purification and successfully reached day 13 (today...woohoo!) without sugar, the answer to my question may be easy for me to answer but how would YOU feel?  

 I follow a great blog The Healthy Home Economist and she shared some rather helpful tips on how, as she puts it, to Slay the Sugar Monster. Here were my biggest two take-aways that you may find helpful to for this challenge. 

1.Replace all Refined Sugars with Natural Sweeteners

     what are natural sweeteners you ask?
       Honey, Maple Syrup, Coconut sugar or whole cane sugar are all great options.

I recently had a conversation about agave syrup as it got a lot of press as being a good sugar alternative but the truth is it is highly processed and really high on the glycemic index. You are better off with one of the above options.

2. Increase the amounts of whole, unprocessed fats in your diet

This one has stuck with me for quite some time from my days of "dieting" and trying to find alternatives to satisfy my sweet cravings. I would turn to things like sugar free gum, sugar free jello and puddings, sugar free jelly and syrups and without really realizing I was ingesting more harm than good.  The process in which these are made consist of chemicals and compounds from the land of the unknown.  I finally learned and re-educated myself on making the whole food, whole fat options a priority but in smaller quantities all in line with my beliefs, 'everything in moderation.'

The 21 day purification has helped remind me of this important reminder. My sugar cravings have diminished and I am now turning to more whole food options such as fruit and such to fill the void.  Yes, I am serious and not just saying this. Will I avoid and never eat a fun treat again, NO, but I will be mindful of my selections and likely be reminded by the consequences as I know my body all to well to say it won't be affected.

The added healthy fats in the natural fats of olive oils and whole butter we have been using in our cooking (in moderation of course) have given our foods the full flavor our bodies needed during the first week or so.  We finished the day feeling full and quite frankly we were satiated but we were indeed full of food as well as nutrients.  It feels good to be loaded with the good stuff!

So What's next? Where is the magic formula?

Well this is where I will leave you to hopefully walk away feeling a little more informed. A little more prepared and a little more thoughtful when you are going shopping, buying treats or reaching for that can of soda.   As a busy mom of two amazing girls, a wife to an amazing husband (or as I call him-HH) and a leader to many busy athletes who come to me to seek support, guidance and lifestyle tips I don't have a magic pill, formula or answer. What I do have is the advice to take each day in stride, make the changes you see fit and be aware, educated an always look to what your goal is each day in life.

If your goal included making healthier choices then I hope you are able to read this and take away a few bits of info that you will use or at least consider.  Do I expect you to do everything perfectly?  No, I can't even say I will be doing it perfectly but what I can say is that I am going to be aware and try to make the best choice I can in keeping my family well nourished, supported and most of all loved.

I can't leave here without giving you all a little challenge:)

For the next week, can you challenge yourself to:

•  omit (little by little) the refined sugars?
•  try out one new natural sugar in lieu of your current sugar intake? 
•  make one healthy treat using a natural sugar instead of refined or artificial sweeteners? 
• reduce your overall sugar intake? 

Go ahead...give it a try. What do YOU have to lose? 

Workout Wednesday

It's Tabatta Time!

Last week I gave you a great exercise to help create strength in your lower back and muscles that help with posture, core and stabilization. Have you been adding them into your regime?  

Are you ready for a little interval to speed things up?  

Let's talk Tabatta Workout. 

We have done these before and I thought it was time for us to add a little speed and intensity to your week. 

Here is the workout: 

20 seconds on-10 seconds off. 

Do each exercise below full out (in form of course) for 20 seconds. 

Rest 10 seconds and repeat at total of 8 times for each exercise before moving on to next one.

Then rest 1 minute. No more, no less. 

= 5minutes per cycle.

Move to your next set of exercise and repeat. 

** Option: You can add a minute of jump rope in between each cycle or run around the block. 

Start your next cycle of exercises and go. 

Make sure with any exercise you warm-up. Jump rope is an excellent way to warm-up or you can jog around the block, do jumping jacks, mountain climbers, planks and/or quick squats

Exercises:

Jack knife crunches 

(alternate legs each leg counts as a half) 

Push-up with knee tuck

Prisoner Squats (hands behind head to engage your back)

Reverse Narrow Db Row 

(arms close to your body. Hands should finish at hip.)

 Mountain Climbers

(knees into your chest, keep in perfect plank) 

As an option you can record the number of reps each round.  

Ex: Round 1: 10 reps

Round 2: 12 reps

 etc. all the way to 8 rounds. 

This is a fun way to document your progress and challenge yourself the next time you want to take on this same workout. 

The workout total time is: 20 minutes

With a 10 minute warm-up and cool down you are done in 40 minutes.  

Great work and have fun! 

21 Day Purification...How am I doing?

The update.

First off, I apologize about the delay in my update.  Every time I have sat down to write and update it I have been at a loss for words. I am officially at week 1 of the purification and this is how the week has gone. 

The goods.

Days 1-3:  These were by far the hardest.  I was surprised to find I was not craving my daily Dutch B but was more so craving everything my girls were eating:)  They are not afraid to throw down some almonds and popcorn in the afternoon and I was about to attack them but held it together.  Instead I opted for one of my approved protein shakes.  I have seriously grown to love these shakes and have been forced to get creative. 

I eat up to 2-3 shakes a day along with all the fresh vegetables and fruits I want.  I have gotten pretty creative with cooking up new flavors of the above but I also realized I could never be a full blown vegan.  Kudos to those out there but perhaps I say that now so don't hold me to it. 

Side-effects: Frequent trips to the restroom. (sorry for TMI)  I did get a few headaches but my overall energy seemed to be fine although I was happy to go to bed each night. My headaches really only affected me on day two but I woke up with them gone.   I have grown to love tea.  Green tea is the preferred but I am branching out and trying some new ones as well.  Who knew I would be OK with out my daily dose of Dutch Bros.

I do have to take 7 capsules of the required SP Cleanse Capsules 3x a day. These are the hardest part as they often leave an after taste that I would love to chase with a glass of wine but I have refrained:)  (Mara, no worries I have not cheated) 

Day 4-7: Things seemed to have gotten easier.  I am getting the capsules down no problem, the shakes are becoming more flavorful as I put more effort into making them fun and tasty. Dinners have been getting better and my daily salads are getting a ton of variety.  I was saved on day 4 when I came across a pinterest pin that highlighted tons of recipes for this particular Standard Process 21 day Purification. Bless that woman as she has opened a new door for Mark (my HH) and I with recipes.  I was also given a great recipe by one of my athletes (Thanks Debbie) that turned out to be a favorite dinner...you can see the recipe on my recent Food Friday post:)

Thank you Mommypotamus for all the help!  Anyone wanting to do the 21 day purification must remember her blog!  She even breaks it up into daily recipe ideas. Amaze-balls!

Here I sit day 8. I am not only proud I have come this far but I am feeling great.  The HH and I have gone from talking about the food we want to eat after the 21 days to talking about the changes we want to instill post 21 days.  The no alcohol change may hold its ground except on occasions, the increase of vegetables which I once thought I was doing well will stick and I am sure as we continue down the path more things will surface on how we want to stay on board to a healthier eating path. 

Day 11 is the day we are looking forward to. Day 11 is this Wednesday but who is counting:)  We get to add in lean proteins back into our daily meals.  So for now I will leave you with a few more pics of what the week has entailed and an overview of my activity that has surprisingly stayed high along with a few low lying days.  

Thanks for all your support and thanks for reading. Let me know if you have any questions and I promise I will do my best to update mid-week but for sure you will hear more next week as we complete week 2!

Want to know more of the down and dirty???  e-mail me or post your comments below and I will respond.  Come on..ask away:) 

 Keep moving!!!

Food Friday- Warm your bones

Mexican Inspired Vegetable Soup

 This recipe was passed over by one of my athletes. She is taking part in a challenge we are having where they are adding in extra veggies and healthy fats into their daily snacks.  This soup has been a favorite of hers to add those extra veggies into her day and it sounded so good I decided to give it a try.  It was a hit, even among the littles as I made a couple changes to create a better chance of a win. 

The Recipe

Thank you Debbie and it originated 

via 

Weight Watchers.com 

2 cups uncooked green beans, fresh and cut into bite sized pieces. 

3 cloves of garlic, minced

2 small uncooked zucchini, cubed

14 oz canned diced tomatoes, Mexican style (I used no salt fresh diced tomatoes)

1 medium uncooked onion chopped

1 medium green pepper chopped

1 cup chopped tomatillos

1 medium jalapeno pepper (we omitted this and added it as a garnish)

1/2 medium poblano chile, finely chopped

1 tsp fresh oregano

1/2 tsp ground cumin (I always add a little more cumin:))

6 cups vegetable broth

1/2 cup roasted red peppers (packed in water)

Garnish: 

1/2 cup cilantro, chopped

2 Tbsp lime juice

3/4 tsp sea salt

Put all the vegetables above into a large stock pot except the roasted peppers.  Place those in a food processor and puree them, then add to the rest of the ingredients. Add the veggie broth, cover, boil and heat over high. Reduce to low once it comes to a boil and let it simmer. 

Top with the cilantro, lime juice and sea salt as well as the jalapenos. We also added fresh cubed avocado to this soup.  We added some fun corn tortillas chips to the girls soup and fresh cheese as they needed a little more fun. 

This was amazing and I have to say will be a staple this Fall and winter as it got better the next day! 

Enjoy!

Workout Wednesday

 A little 'hump-day' check in and workout for you!

So for most of my athletes today is a recovery day.  I am going to give you an exercise that will allow you to still stay in recovery mode but also offer major benefits to your entire body and posture.

Take a walk, hike or perhaps all your doing today is sitting. Take a moment after your run, walk, hike or work day to focus on stretching your body out and lengthening your spine, core, neck and body. 

Supermans

While lying on your belly, reach your arms and legs in opposite directions keeping your head neutral, legs no wider than hip width, your belly pulled in and your breath relaxed.  

Begin by slowly lifting only the arms off the ground reach out and up. Then begin to alternate opposite arm, opposite leg reaching up and down in opposing directions. 

You can start with 10-12 reps of just the arms and then add 10-12 reps of the alternating arms/leg movement. You can continue by lifting both arms and legs together but perform this slowly as it will help protect your lower back.

Purpose

This exercise focuses on the erector spinae or the three long muscles surrounding the spine.
These muscles start in the hips and and insert into the skull and upper vertebrae. The main purpose of these muscles is to extend, flex and rotate the spine and neck. The superman exercise helps to strengthen these muscles and help prevent not only injury but also help with your posture.

Give it a try and let me know what you think.

Get out and move!

Day 1

Pure change, Pure foods, Pure energy

So today is day 1 of my 21 day purification. I woke up actually very excited and ready to focus a little more on me and all that I preach. I am human and I have found myself too many times in the past month neglecting to get in my total servings of veggies, enough water and perhaps too many 'on the go nutrition' bars. 

I was beginning to get a few headaches, not sleeping well, and feeling a little bit off. This purification came at a perfect time as my body is ready as well as my mind.

Thankfully my amazing husband is doing this with me so I have some home based support:). I also have my amazing athletes and blog supporters to help me stay accountable and keep me focused. Comments are great so if you feel the urge to cheer me on you can leave a comment below:) 

So what does this purification look like?

I get to eat as many fruits and vegetables as I want, protein shakes, water and additional fiber and greens. It really is a lot to consume and the cool thing is there will not be a lack of nutrients here. Add in some healthy fats, my chia seed and I am feeling pretty darn good day 1.

I have not had my daily dose of Dutch brothers today so that is the one thing I have to say I miss although I can have it if I really, really need it but deep down I know I don't need it but fingers crossed it stays that way:)

I am loving my shakes and have been drinking green tea due to it being a chilly day. Lots of the basics that I used day-to-day is this is not a major change but rather as the title says, a pure change.

I will continue to check in and share my progress so check back. Thanks for your support and wish me luck! 

Food Friday-Drinking your Greens

Juices and Smoothies

Here are some great ideas and ways you can incorporate some additional greens and nutrients into your diet.  As we enter into Fall it is always a good way to 'feed the machine' with a few extra nutrients from whole foods, fruits and vegetables.  Not only will this help aide in digestion but it will also help to boost immunity, added fiber and enzymes needed to stay fresh, alert and healthy. 

These recipes can help in detoxing your body by restoring its alkaline with all the above mentioned benefits.  Thank you to Mind Body Green for their recipes that we found to be delicious and an added boost of goodness that we all could use.  

Visit their link here: http://www.mindbodygreen.com/0-10992/4-juices-smoothies-to-help-you-detox.html

Green Goodness Smoothie
Ingredients:

• 1 cup unsweetened non-dairy beverage
• ½ avocado
• 1 kale stalk
• 1 cup spinach leaves
• ½ cup mango

Directions:
Put all ingredients in a blender and blend until smooth. Pour into a glass and enjoy.
Morning Glory Juice
Ingredients:

• 2 kale leaves
• 2 celery stalks
• ½ cucumber
• 1 apple
• ½ lemon
• 1 small piece of ginger

Directions:
Juice all ingredients and enjoy.
Sassy Spinach Juice
Ingredients:

• 3 cups spinach
• 2 celery stalks
• 1 cucumber
• 1 apple
• 1 lime
• 1 small piece of ginger

Directions:
Juice all ingredients and enjoy.
Green Tea Ginger Lemon Smoothie
Ingredients:

• 2 cups water
• 1 small piece of ginger
• 1 green tea bag
• 1 Tablespoon freshly squeezed lemon juice
• Stevia to taste

Directions:
Bring water and ginger to boil in saucepan, then lower heat, cover and simmer for 10 minutes. Remove from heat, add the tea bag, and steep for 5 minutes. Remove the bag, add lemon juice, and enjoy warm or chilled.

Thanks Lindsay for finding and sharing the above. It is always good to have new ideas and recipes that we wouldn't normally find or try to add a little variety to our day to day.  Try one out..what do you have to loose???

Let us know what you try and pass over any of your favorites.

My personal 21 day challenge.

 21 day challenge

As I prepare to enter Fall I look back at all the amazing fun this Summer has brought. Camping trips, s'mores, wine on the back deck, bbq's, healthy salads, hikes, swims etc.

Yes, I did it all and as you all know I am one that does my best to live a balanced life free of deprivation and focused on providing my family the best whole food choices.  As we enter Fall and move towards more comfort cooking (some of my favorites are my slow cooker recipes...more to come on this later) cold and flu season and a shift in the climate, I want to prepare my body for these changes. 

I have decided to take on a personal challenge of Purification.  I am committing myself for a 21 day challenge that will allow me to achieve the following:

Benefits of Purification ●      Improved weight management results ●      Immune boost: flu prevention/wellness protection ●      Disappearance or lessening of past health conditions ●      Increased energy & vitality ●      Improved digestion & decreased bloating ●      Clearer skin & shinier hair ●      Better sleep ●      Clearer thinking & balanced moods ●      Improved libido ●      Improved home & office morale & productivity

Purification is Essential!

The Standard Process 21-day Purification Program is a unique, comprehensive, whole-food based program that is specially designed to not only purify your body, but nourish and help you maintain a healthy weight and lifestyle even after the program is completed.  These factors set the Standard Process 21-day Purification Program apart from other “quick fix” purification programs that may be harsh on the body and leave you feeling unsatisfied.

PURIFY

This strategically designed program stimulates specific detoxification organs in your body - the liver, kidneys and intestines.  In combination with organic whole foods and whole food supplements, these organs work optimally to cleanse your body of external toxins.

NOURISH

The purification program provides a dietary plan to nourish yourself with nutrient-rich foods that provide a complex combination of vitamins, minerals and antioxidants that protect the body and promote optimal health.

MAINTAIN

After the 21 days are completed, you will have the tools to continue your new, healthy lifestyle.  You will have learned how to transition into a healthful way of eating that will keep you looking and feeling your best for a lifetime.

How am I doing this?  Well a good friend and colleague has been leading these for a while. Her information is below or you can contact me at danza@bendbootcamp.com

Healing Response Acupuncture & Integrative Medicine

www.healingresponse.net T: 541-647-1217 E: mara@healingresponse.net 

A current bend boot camp athlete recently completed this process with Mara. He was able to  increase his fitness and overall health and was truly an inspiration.   I like to motivate and inspire you all but more than none I am often inspired by your efforts and dedication.  

If you would like to join me on the journey let me know as we can do it as a group, encourage, support and motivate knowing that post purification, we will be setting ourselves up for a safe and healthy Fall and Winter.  Think of this as being your preventative health care for this up and coming cold and flu season.  Eating healthy and avoiding processed foods, sugars and alcohol is something we all need to be reminded of and this is my way to stay focused on what it is I do and that is practice what I preach.  

Follow me on this journey. My start date will be September 27th and I will be documenting my progress here. I am laying it all out there for you to see so I would love to hear your support and questions below.