Food Friday-What I want for Mother's Day

Mother's Day Love!

Food Friday for the day of Moms or any day!

Picture and recipe courtesy of Vega Plant Based Nutrition.

Seriously, these are the best and such a great treat for any morning really although I am requesting these on Mother's Day which also happens to be my birthday so a double reason to enjoy such an amazing fun breakfast!   The protein addition makes this a complete meal. If you are not familiar with Vega Sports Nutrition, you need to check them out. It is a pure plant based protein that offers amazing quality without all the yucky fillers, additives and unnatural flavorings. 

So let's get to the good stuff!  Here is the recipe for the waffles which you can also find on the the Vega Website along with a ton of other amazing recipes.  Check it out here!

Strawberry Protein Waffles with Whipped Cream

Surprise mom with a gourmet brunch in bed on her big day! Get ahead of the game and grab the ingredients you need now for delectable Strawberry Protein Waffles.

Ingredients:

Strawberry Protein Waffles:

• 2 1/4 cups of spelt flour
• 3/4 cup of Vega Sport Performance Protein Vanilla
• 2 Tbsp baking powder
• 1/2 tsp sea salt
• 2 Tbsp maple syrup (optional)
• 3 cups almond milk
• Zest from 1 large lemon
• Juice from 1 large lemon
• 1/3 cup melted coconut oil
• 1 tsp vanilla extract
• 1 cup thawed or fresh strawberries, sliced

Coconut Whipped Cream:

• 1 can of full fat unsweetened coconut milk ,chilled
• 2 tsp maple syrup
• 1 tsp vanilla extract

Coconut Whipped Cream:
Open can of coconut milk and drain the separated liquid into a resalable container—for future smoothies—leaving the dense cream. Put cream in a medium sized bowl and whip with an electric blender. Voila! You have coconut whipped cream!
Makes 8-12 depending on the size of your waffle maker

For the how- to, visit their website here. 

Happy Mother's Day to all my fellow moms out there!

Get out and move!!!

Workout Wednesday- Get out and Run/Walk

Workout Wednesday

Run. Walk. Skip. 

The sun is out (well at least in Bend, OR and San Francisco, CA) and hopefully you are outside taking advantage of some fun in the sun.  Have you every truly been a tourist in your own city or town?  Sometimes running around your city can open your eyes or help you discover a new restaurant, park or just open your eyes to what truly makes us smile.  Who doesn't love being outside getting exercise in the fresh air and sun. 

I love going back and visiting my old stomping grounds in San Francisco. This city never gets old nor do the trails that once made up my daily and weekly runs.  I ran with a great friend so that made my run and start to my day even better.  Thanks AK! 

Sure you can just run and not look around as so many times I am guilty of this but today I took in all the beauty around me. We stopped to enjoy the view, we stopped to look up at the tops of trees after our run, we stopped for an amazing cup of tea and catching up. 

What better way to start your day!!?? If you walk OR run either way get out and enjoy the fresh air.  I look forward to returning to Bend, OR as the first step off the plane is nothing but the smell of fresh pine. Having just run in my old city but knowing I get to run in my new city is the icing on the cake.  What better way to enjoy the place you live.  

My workout challenge to you: 

Get out and walk or run a new route

Get out and run or walk with a new friend

Get out and run with your dog

Get out and run with your kiddos. 

Whatever you choose, get out, run, move and enjoy this beautiful thing we call life!

Get Fit. Live Fit. Be Fit and most of all have fun doing it!

Workout Wednesday-All levels

Workout Wednesday

All Levels! 

I had the privilege of participating in a "Heal the Healer" Weekend!  It was a weekend that allowed 11 amazing women a chance to get together and share with each other their practice, art and talent of many different forms of healing.  Although many might not agree that my workouts are a form of "healing" those who know me and do them would probably beg to differ. 

Working out is a form of healing ones soul, limits, fear and can be a mental release for most.  The runners high isn't just for runners.  Starting your morning off by a private lake with a motivated group of women is seriously my dream come true.  The only thing missing was my never missing cup of Dutch Brothers Cinnamon Spice Tea.  (I seriously don't think I go a day without one. Yes, Dutch brothers I deserve a free tea for this post) 

So here is what we did to get the party started and this is what you can do to make your own party happen whether it is in or outside!  Grab a friend and get moving!!!!

Warm-up: 

power walk, high knees, light jog for 3-5 minutes. 

Active stretches. I like to use the ever so famous plank, runners lunge and warrior positions. 

power walk, high knees, light jog for another 3-5 minutes.

Workout: 

Plank holds 30 seconds, 45 seconds, 60 seconds alternating with 10 push-ups. 

Plank holds to frog squats (from a blank you can walk or jump your legs up to your hands drawing your belly button to your spine and allowing your chest to lift and stay tall)  

Squat to press (with dumbells or just with body weight) 25x

Squat to jump (or to toe raise for non-impact option) 25x

Add back in that push-up for 12 reps

Hold the plank and add 24 mountain climbers focusing on keeping your hips steady and core tight. 

Go back to your push-ups for 12 reps

Add back in the jump squats for 25x 

Repeat the above series 2x. 

Move into another run series. One of my favorites. Mark off about 100 yards (estimating with trees is totally acceptable:))  

Person 1 start running down to the tree (marked spot) and sprints back. When person 1 starts their sprint person 2 starts their run down and so on.  

You can repeat all of the above 1-2 times or call it a day knowing you just kicked some serious booty! Now it is time for some hydration, then your coffee, tea and a healthy breakfast.  My go to this morning was: 

Quinoa Hot Cereal.

Ingredients:

1 cup quinoa

1 1/2 cups water

1 cup almond milk

2 TBS chia seeds

handful of blueberries

cinnamon

honey or agave to sweeten

Instructions:

Mix quinoa with water and almond milk in saucepan.  Bring to bil then simmer and cook for 15-20 mins.  Add remaining ingredients and enjoy!

Have a great workout and have fun. 

get fit. live fit. be fit.

Workout Wednesday-get your workout on!

Workout Wednesday

Workouts on the go! 

What do you do when you can't make it to the gym?  Perhaps your meeting got moved up and you have to go into work early, your partner is out of town or you just couldn't get it done. The day is not over yet....there is the "Mobile Me" version you can check out anytime!  

Yes, this is exactly what one of my athletes did when she couldn't make it to class.  This blog is serving well and I love getting the response and feedback from those who take my workouts on the road or into their living rooms. 

Great job by the way Amanda. M!!!!!

Tabatta timer   is my all time favorite tool and timer. I use it in my classes, I use it on the road and I share it with all my athletes and anyone looking to get a little workout into their day. 

It allows you to set up the total work time, rest time and you are set to go. 

Amanda M. was cranking out 10 exercises for 30 seconds each with 10 seconds of rest. The sweat factor was huge and I guarantee her HR was in high gear as was her Metabolic engine.  

Want to try it out?  

Try this series of exercises with the Tabatta Timer Pro

Workout:

• Squat Jumps (or to toe raise for non-impact option)
• Burpees
• Push-ups (narrow or wide)
• Sit-ups/Crunches

Do each exercise or go from one to the next. You can repeat 3-4 times and make your workout as intense, as short or as long as you want. It is that easy!

Now get up and move!

get fit. live fit. be fit. 

Food Friday-My new favorite salad!

Food Friday

My new favorite salad!

Don't you just love when you come across a new found dish!  This is what happened to me this week. It was a day when I didn't do my usual meal planning but I had bought a ton of vegetables. We had butternut squash, sweet potatoes, beets, corn and carrots and I had bought a bag of (new to me) mixed Cruciferous Greens.  This is a bag of healthy goodness from Trader Joes that will definitely make my staple list.  I had no idea what I was going to do with it all but I knew I could come up with something fun.  I hit the jackpot in my opinion as what resulted was an amazing dish I will definitely make again. 

The Cruciferous Crunch Collection is a mix of Kale, Brussel Sprouts, Broccoli and Green and Red Cabbage.  That is a whole lot of fun right there.  

I roasted my squash, sweet potatoes, beets, corn and carrots in a little olive oil, salt and pepper for about 30 minutes at 375 degrees.   I cut the kernels off the corn cob and chopped all the other veggies and tossed it into some fresh quinoa. I always like to do my quinoa in vegetable broth for a little flavor and this helped a ton as it gave the salad an amazing flavor even without dressing. 

I added all the ingredients together, the roasted veggies, the Cruciferous mix and the quinoa and I tossed it. The colors were amazing! If you wanted to add some extras you could always add some fresh avocado, goat cheese or even a handful of your favorite nuts. This salad was not only a great dinner for the family (and yes, my girls loved it!) but it also made a great lunch for me and HH the  next day.  My HH threw a little olive oil on his and Rice Vinegar and he was over the moon happy. 

Give it a try!  I guarantee you will love it. If you don't, bring it over as it will get eaten over here:) 

Get Fit. Live Fit. Be Fit and Eat Well!

Workout Wednesday-Spring Break Edition

Hello fitness friends!!! It is Spring Break for us here in Oregon so I thought for many of my athletes traveling this week what better way to get out and enjoy your vacation and family time but still get in a little workout. This weeks Workout Wednesday is quick and to the point. You can add some additional cardio to it by running 10 minutes then going straight into the sets and then running again before you repeat the series. You can also warm-down with a few planks, core exercises and stretches. 

The total set will get you to a heart pumping 125 reps! Have the family join for a little family fun. I bet your kids will love to challenge you! 

Watch your form and as always make sure you are keeping your core tight throughout ALL exercises, but most if all Get out and Move and have fun while you are doing it!

Let me know how it goes! Send a picture to me at danza@bendbootcamp.com doing this workout and be entered in to win a fun prize! (Local athletes only). Or post on our Bend Boot Camp Facebook page! 

www.facebook.com/bendbootcamp. 

Workout Wednesday- House of Cards

Workout Wednesday

House of Cards Workout

Welcome Back Workout Wednesday!  Wow, you get off one week of posting and then it snowballs into chaos!  Well I am back and I have to start back up with a super fun workout that Stephanie (amazing instructor and fitness expert) passed over to me to have some fun. I did this with my 6am athletes and I have to say we had a blast!  Although, they might have a different opinion:)  I do know however they all left feeling amazing and great in that they achieved over the workout 

Here is how it works!

Take a Deck of playing cards.  Each suite represents a different exercise. You can always mix them up but for this particular workout we went with the following: 

Hearts = Burpee

Diamonds = Push-ups

Spades= Squat jumps

Clubs = Ab Crunches

You can deal the cards around or you can play by yourself (which would be a totally amazing workout AND challenge) but you begin by turning the cards over and performing the number of exercises each card tells you. 

Example: 

9 of Hearts = 9 Burpees

10 of Diamonds = 10 push-ups. 

If you draw a face card they equal the following: 

Jacks= 11

Queens = 12

Kings = 13

oh and Ace's...well we made those 25!  

So if you draw an Ace of Diamonds that means 25 Push-up!

And of course we have the jokers.  

 For each of those we added 200 revolutions on the jump rope. 

The jokers could also mean a run around the block, 200 jumping jacks, 200 tuck jumps and well, you get the picture.  It is all about making it fun and challenging yourself. 

The sense of accomplishment as you get through the deck of cards is amazing. 

This is a great workout to take on the road or do at home if you are short on time. 

enjoy and thanks Steph for sharing!  

Get Fit. Live Fit. Be Fit

Get out and Move!

xo

Food Friday- Sunday Night Feast

Food Friday

Great Food and Great Company

Do Sunday's bring your family and friends together for meals?  We kind of like to think that Sunday's give us a great reason to wind down the week with friends and family and this past Sunday, this was our feast so I had to share as it was not only so warming but also so delicious and so nutrient dense. 

 White Bean and Kale Stew and Brussels Sprout Salad

White Bean and Kale Stew

Total time to make 30 minutes!

Serves 6

(this recipe was in the November 2012 issue of Whole Living)

2Tbs of extra virgin olive oil

1 onion diced

2 cloves of garlic, chopped

2 carrots peeled and diced

2 stalks of celery, diced

Coarse salt and fresh ground pepper

1 15oz container of chopped tomatoes

1/2 lb sweet potatoes, scrubbed and diced (you can also use small red potatoes)

1 15 oz container of white beans. Rinsed and drained. 

1 bunch of kale (1lb)

1/2 cup of fresh grated parmesan

Heat oil in a large pot. Add onion, garlic, carrots and celery. Cook and season with salt until tender. 

Increase heat to medium high and add tomatoes and their juice. Cook, stirring until mixture starts to caramelize.  Add 7 cups of water (I used 5 cups of water and 2 cups of vegetable broth) add sweet potatoes and beans and bring to a boil. Reduce and simmer until potatoes are tender (about 10 minutes) Stir in chopped kale. Cook until tender (about 2 minutes.) Season with salt and pepper. Top with parm. So yummy!

Brussels Sprout Salad

I wanted to try a new salad as we often default to the same old greens.  We had a bunch of brussel sprouts in the fridge and figured why not give it a try.  The hardest part about this salad is peeling each leave of each brussel sprout but it is so worth it in the end. This is a new favorite "green" with so many endless possibilities. 

separating the leaves is so worth your time for this salad!

1lb brussel sprouts, trimmed, leaves separated.
2Tblp roasted pumpkin seeds (You can also use any other nut of your choice to mix it up)
1 avocado sliced
I also added a handful of cranberries to add some color and a little sweet and tangy flavor.

For the dressing, I kept it simple. 
1 1/2 Tbsp lemon juice
1/2 teaspoon Dijon mustard
3 Tbsp extra virgin olive oil
1 also added one chopped clove of garlic
salt and pepper.  I blended the dressing ingredients up and tossed.

These two paired nicely and I can't tell you how much my girls and our friends loved it.  Did you also catch how many of those hearty greens you are getting in along with some beans for protein and a little sweet potato for a great complex carbohydrate. This really has it all. 

Let me know what you think and enjoy!

Get Fit. Live Fit. Be Fit and EAT Well!!

Food Friday- Happy Valentines Day!

Happy Food Friday 

and 

Happy Valentines Day!

Wild Orange Chocolate Torte

What a great day for a sweet treat. Who doesn't love a little bit of chocolate on Valentines Day.  This Wild Orange Chocolate Torte has been a hit this week. I made two and played around with the flavors but I have to say that mix of orange and chocolate is amazing!  Not only is this dessert gluten free and dairy free but it used some heart healthy 70% chocolate in it (of course always in moderation:)) and I thought I would try my hand at using some of the essential oils I use and try the Wild Orange added to the chocolate.  I wish you could taste it from here but it is super subtle put yet you that hint of orange is just the right amount.

Ingredients:
14 oz of 70% dark chocolate. I am definitely purchasing organic and not Hershey's:)
3/4 of a cup of melted Ghee (you can also use butter)
2/3 cup of sugar. I used coconut sugar
2/3 cup of almond flower
3/4 cup of coconut flower
4 eggs

The How:
Pre-heat oven to 350 degrees
oil and dust with coconut or almond flour a dark tin cake pan (8")
Melt the ghee or butter and chocolate in a dbl boiler. I used a glass bowl over my pot filled with boiling water.

I added all the remaining ingredients to my mixer and poured in the ghee and chocolate once it was melted. I mixed it on high for 3 minutes.

Pour into pan and bake for 15 minutes.
Take it out immediately and flip it over to cool sprinkle with powdered sugar or cocoa powder and enjoy!

We didn't get very far post cooling before digging in.  This made an excellent treat for the Valentines week and holiday but really who couldn't use a little hit of sweet goodness every now and then.  Of course everything in small doses can be a good thing so enjoy!  I know I did!

Get Fit. Live Fit. Be Fit and Eat good desserts every now and then:) 

I have to point our my favorite glass bottle that made an appearance in my Valentines day photo. mybkr.com is a great site for picking up one of these trendy bottles that have been a favorite of mine and my athletes.  Check out their website or shoot me an e-mail and  you can purchase one through me. 

Happy "HEART' day everyone!

Workout Wednesday-Powerful Legs

Workout Wednesday

Powerful Legs!!!

It is cold and wet here today so what I took things indoors and made a fun little HIIT workout that anyone could do.   This 30 minute workout will leave your legs feeling strong and sculpted, but also feeling fresh and not like you spent for-EVer at the gym. 

 I met a client at the gym today and while I was waiting I had 40 minute to kill. I decided to get on the treadmill (Yes, I have a love hate with the treadmill, but I also figured why not) 

I warmed up for 10 minutes and that was about all I could handle of running in place. I jumped off and immediately went into the above workout targeting the legs. 

The workout:

A Round means you go through all 7 exercises one after the other without stopping. A rest is set after each round. 

•  Round #1- 30 seconds of each. After the 7th exercise, rest 1 minute. 
• Round #2- 45 seconds each. Rest 45 seconds.
• Round #3- 30 seconds of each, Rest 30 seconds. 
• Round #4- 45 seconds of each, rest 45 seconds. 
• Round #5- 30 seconds of each. Finish or Repeat!

You can repeat the 5 rounds again OR you could jump back on the treadmill or my favorite fixed piece, the StepMill (like a set of revolving stairs:) for 10 minutes and then repeat. 

You could even substitute the treadmill or stepmill for a jump rope, a quick jog/run around the block etc.  

You have all the means to get this done but the question is, will you? 

Give it a try! What do you have to lose!?

Get Fit. Live Fit. Be Fit. 

Get out and MOVE!

Food Friday!

Food Friday! 

Vegetarian Jack Burgers

Thank you Vegetarian Times for this delicious recipe!

On a cold Friday night what better way to end the week than with a delicious burger! Since we don't do a whole lot of meat in our house (Kiva Sun Bison is the exception) this burger has found its way into our hearts and home. 

I found this yummy recipe on Vegetarian Times and knew right away I had to try it out.  I am so glad I did and I am super excited to share it this week. 

My girls loved it. My husband loved it and well I think you can guess what I thought:) Plus how much easier can it get.  Check out the recipe below.  I made a few modification as I ended up making our own lentils with onion and bay. and In lieu of the Bob's Red Mill gluten free pancake mix, I used Pamela's as that is our normal brand we keep on hand.

• 1 15-oz. can Eden Foods lentils with onion & bay leaf, rinsed and drained
• ½ large onion, finely chopped (1 cup)
• 2 medium carrots, shredded (1 cup)
• ¾ cup prepared marinara sauce
• ¾ cup walnuts, finely chopped
• ¾ cup Bob’s Red Mill gluten-free pancake mix
• 1 Tbs. Bob’s Red Mill nutritional yeast

1. Combine all ingredients in large bowl.
2. Spray large skillet with cooking spray, and heat over medium heat. Scoop batter by 1/3 cupfuls onto hot skillet, and cook 3 to 4 minutes, or until bottoms of patties have browned. Flip, cover pan, and cook 5 to 7 minutes more, or until browned on both sides and vegetables have softened.

We served our burgers over a huge kale salad. The girls had their favorite hamburger buns  and we even melted a little goat cheddar over them for a little more fun. 

Honestly unless you are a burger connoisseur, you will not miss out on all the beef of traditional burgers plus you are getting some serious healthy protein from the lentils. 

Let me know what you think and enjoy! This is definitely a keeper!

Get Fit. Live Fit. Be Fit and Eat Well!

Workout Wednesday

Workout Wednesday

Move that booty!

As many of you know I was traveling last week.  Well being in a hotel and having limited resources to workout I did what any desperate fitness lover did and I made my way to the hotel gym.  

Seriously!?!?

  I was about to turn around and walk out as cardio equipment with fans and TV's are not my cup of tea.  I always refer to them as "resort" equipment. You know the type of workout you do while on vacation to help you feel better after indulging in the second piece of key lime pie on vacation or after a day of lounging at the pool sipping drinks out of a pineapple. OK, so I think you get the picture.  

Well I decided that I was going to take on that treadmill and own it.  I love pulling new workouts out of my head and thankfully I had my brother there to help.  (Thanks Cheetah for the pics) 

I listed it up above but if you "challenge"  yourself this is one booty kicking workout.  I had limited time so this was a perfect way to get a serious workout in 50 minutes.  This also is a great cold or snowy day workout for those not wanting to brave the cold.   

Here is a list of the 5 exercises I did for one (1) minute (without rest) right after each treadmill interval.

Jump Squats

Mountain Climbers

Push-ups

Tricep Dips

dumbell bicep curls

Skater lunge hops

 Remember to increase your treadmill speed each 5 minute run interval. On a side note I always run my treadmill at least 1.5% of an incline for a more accuracy to running outside. 

Get out and move. If you are not sweating at the end of this workout, perhaps you need to find your sweat lounging by the pool:) 

Get Fit. Live Fit. Be Fit.

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Food Friday-Zucchini Noodle Pesto

Food Friday

Green Friday with Zucchini Noodle Pesto

I have been loving all the fun recipes on the Vega Clean Plant Based Nutrition website. Not only am I a huge fan and Ambassador of their plant based proteins and Sports Nutrition products but they offer a huge resource and collection of recipes.  You can view their recipe collections here.

I found this late into my recent 21 Day Purification. This is a great dish with huge flavor and adds so much use for my fridge that has been overstocked with Zucchini. 

First off, I used our Spiral Vegetable and Fruit Slicer I got here on Amazon. We use this kitchen tool more than I thought and my girls just love making just about anything with it these days.  More on that in a later post.  

If you don't have one of these in your kitchen you can julienne them or use a mandolin as well.  They all work great. 

Ingredients:

Pesto
1 cup pine nuts
1 cup basil
2 cloves garlic
2 tbsp. fresh lemon juice
1 tbsp. + 1 tsp. VEGA Antioxidant Omega blend oil ( I ended up using some olive oil for this as I didn't have my Vega oil blend on hand)
2 tbsp. water

Noodles
4 zucchini, washed
2 tomatoes, chopped
6 basil leaves, julienned

The How To: 

1. To make pesto, combine the pine nuts, basil, garlic cloves, lemon juice, omega blend oil and water in a high-powered blender or food processor.
2. Pulse until you get the texture you prefer. You can make the pesto as smooth or chunky as you like.
3. Peel the outer layer of the Zucchini. Using a Julianne peeler or spiralizer, shred the zucchini.
4. Place noodles into a large bowl. Add the pesto and toss to combine.
5. Top with chopped tomatoes and basil leaves. 

Let me know what you think! 

Get Fit. Live Fit. Be Fit and Eat well!

Food Friday!

Food Friday

Vegan Cauliflower and Lentil Coconut Curry

This is a great recipe for all those starting the 21 day Purification this week.  The addition of all the great spices was what I really needed to add some variety into my week and warm up bones.  This dish will serve 3-4.  You can also add in some additional greens by adding fresh spinach as well as add in some additional spice.  Both my girls loved this so I would also venture to say it is a kid friendly dish. You could also add some brown rice to their plates which I did since they love it.

Thank you to Veganela for this awesome recipe that was posted on her blog a while back.

Cauliflower, Lentil and Coconut Curry

The Ingredients:

• 2 tbsp vegetable oil
• 1 onion, finely chopped
• 1 garlic clove, minced
• 2.5 cm piece fresh ginger, peeled and grated
• 2 tsp ground coriander
• 2 tsp ground cumin
• ½ tsp ground turmeric
• ⅓ cup dry red lentils
• 250 ml vegetable broth, hot
• 1 head cauliflower, cut into small florets
• 1 large carrot, peeled and diced
• 400 ml can coconut milk
• ¾ cup frozen green beans or peas, thawed and drained
• large handful of spinach (optional)
• 2 tbsp chopped fresh cilantro (fresh coriander) leaves (plus more for garnish)
• 1 tbsp lemon juice
• salt and freshly ground black pepper

Instructions

1. In a large saucepan, heat 1½ tbsp of the oil and gently cook the onion for 10 minutes, stirring frequently, until soft and translucent. Add the garlic, ginger, coriander, cumin and turmeric and cook for 2 minutes.
2. Stir in the lentils. Pour in the broth, bring to the boil, then reduce the heat, cover and leave to gently simmer for 10 minutes.
3. Meanwhile, heat the remaining oil in a frying pan and fry the cauliflower for 2–3 minutes until lightly browned. Add to the lentil mixture with the carrot and coconut milk.
4. Bring the curry to a gentle simmer and cook for a further 10 minutes, or until the vegetables are tender. Stir in the beans/peas (and spinach, if using) and cook for 3–4 minutes.
5. Stir in 2 tbsp of cilantro and the lemon juice, then season to taste with salt and freshly ground black pepper. Spoon onto a warmed serving dish or into four warmed serving dishes and garnish with additional cilantro.

I would love to hear what you think.  This is a very simple dish and we had some leftovers that made a great lunchtime meal for both my husband and I.

Get Fit. Live Fit. Be Fit and Eat Well. 

Workout Wednesday

Workout Wednesday

Simple and Strong. 

I am taking one of my favorite exercises today and giving you tons of variety mixed in with some cardio intervals and you will have yourself a little 20-30 minute blast of total body work. 

The Mountain Climber

Looking at the picture above and the position of the person climbing up, let's take a look at the basic mountain climber, its position and what you should be feeling first. 

How to start: 

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. 

Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Pause, return to the starting position and repeat with your left leg. 

What are you feeling? 

A tight core, strong arms

triceps are tight, joints are not hyper-extended

back is not swaying

calves are feeling a stretch

neck is in neutral spine. 

There are plenty of ways to mess up this one basic exercise so check in to make sure you are on track with the above and let's get moving!

Mountain Climber Workout

(our climb to the top: workout))

Make sure you are nice and warm. 5-7 minutes of prep movement is key. 

Round 1:

30 seconds of Mountain climbers

10 seconds of rest 

Use the count of 1 hold-2-3-4-and then back as your guide for this round. 

Repeat the above 5 times.

Stand up and jump rope for 1 minute. Tight arms and core. 

Round 2: 

Reptile knee Mountain Climbers for 30 seconds, rest 10 seconds

Your knee will be going to the elbow vs. the center line. Alternate sides

Use the 1:1 count for this round. 1 up, 1 back and switch. 

Repeat 5 times. 

Jump rope or high knees for 1 minute

Round 3: 

Cross the mountain climbers-30 seconds, rest 10 seconds

Opposite knee to opposite elbow. 

(right knee, left elbow/left knee, right elbow) 

Use the 1:4 count from round 1.

Repeat 5 times. 

1 min of jump rope, high knees or jogging in place. 

Round 4:

Mountain pulses for 30 seconds, rest 10 seconds

Right knee hold with a pulse. 

2 pulses center, 2 pulses to reptile return to plank and switch. 

alternate sides

Repeat 5 times. 

1 minute of jumping jacks

Round 5:

Bosu Mountain Climbers  

(place your hands on the black side, blue side down)

You can also do this on a foam roller if you don't have a bosu. 

Basic mountain climbers

30 seconds on, 10 seconds off

1 minute: finish this off with your choice of jog, high knees, jacks or rope. 

If you have a TRX at home and want to take it up a notch you can perform this with a little more work load using a tight core and TRX. 

There you have it!  

Have fun and let me know what you think. 

Get out and Move and remember, do it with purpose!

 

Food Friday!

Food Friday! 

Winter Salads to help keep you fueled and fresh this winter!

This yummy recipe came from my go to Sport Nutrition company, Vega Nutrition! Thanks Vega for all the support and for providing such a great community of recipes and articles to help us reach our goals. 

Vega Nutrition is a plant based protein that I use daily to help me add an additional source of protein to my daily intake.  If you want to learn more e-mail me or visit their website at www.vegasport.com


You can find more amazing recipes online at:
Vega Recipe Center

Courtesy of Vega Recipe Center

Squash, Pomegranate, & Kale Salad

Salad Ingredients:

• 1 butternut squash – peeled and sliced into bite-sized pieces
• 1 tsp. poppy seeds
• 2 tsp. extra virgin olive oil
• Seeds of one pomegranate
• 1 head of kale – washed and torn into bite-sized pieces ½ red onion – sliced
• 
  

Dressing Ingredients:

• ¼ cup maple syrup
• ½ cup rice wine vinegar
• Juice of one orange
• ½ cup Vega Antioxidant Omega Oil

Preparation

1. Preheat oven to 375 °F
2. Coat sliced squash with olive oil and poppy seeds, bake for 30 minutes or until soft. Allow to cool to room temperature
3. Combine kale, cooled squash, pomegranate seeds, and red onion in a large salad bowl.
4. Wisk together maple syrup, rice wine vinegar, orange juice, and Vega Antioxidant Omega Oil.
5. Dress salad immediately before serving.

Fuel the machine....Get out and MOVE!

Workout Wednesday

Workout Wednesday

Why do we do it??

Have you ever asked yourself the question...."Why do I workout out?"  Perhaps it is to loose a few pounds, because someone told you to, or perhaps you are training for a specific sports event, OR you are like me and just love the way you feel when you are both working out and when you are done. 

Rather than posting a workout for your body today, I wanted to post a workout for your mind, body and soul today. It is more of an exercise to help you remain focused on why it is you choose to work out.  

Question: 

Name 5 reasons why you work out??  

1-2-3-GO!

My answers in case you all were wondering:)

1. Health

2. To be a positive role-model to my girls and those around me

3. because I LOVE it

4. to keep my body active and do the things I love

5. To feel better both physically and mentally. 

Since 2014 started 15 short days ago, I have been teaching my classes and I often look around at my athletes and wonder why it is they come to class everyday. For some I know and for some I don't.  We talk goals in our classes but often times we forget why it is we are there.  

One of the most important things I notice in my classes is the camaraderie that people have with one another.  Having a group to workout with often times will motivate you, hold you accountable and just make it fun.  The athletes, we are fortunate to have in class, are all amazing in their own ways and bring so much energy and talent to class. 

We as coaches want nothing more than to see you succeed, reach your goal and help you reach farther.  It is hard to often just stand on the sidelines and run a class without truly being reminded of our love and passion to help each and every one of you. 

So if you catch me being a little harder on you, or hearing me ask you why like my 3.5 year old often does, it is because I care.  

Thank you for trusting me with your mind, body and soul and thank you for trusting me with your goals.  I always encourage people who are looking for change from class to take a break and come back. It not only will give you a sense of accomplishment to hopefully go out and workout on your own while hopefully using the tools we have given you in class, but also to come back and be reminded that a fit family is a fun and healthy one. 

So ask yourself next time before your workout the same question from above. 

Why are you working out today? 

It might just give you a little more focus, determination and motivation to give it your best.  Do this everyday for a week and write it down. I would love to hear what you find out and how you feel after each workout.  

Get out and Move

but today.....do it with a little more purpose!

Food Friday

Food Friday

It tastes as good as it looks or should I say it looks as good as it tastes. This dish is not only colorful and gorgeous to the eye but to the taste buds as well.

This Food Friday recipe I found on the Splits59 blog "The Burn". I not only love their workout clothes but I am always finding amazing recipes on their blog as well.  This was one of them and is too good to pass up. 

Seared chicken breast with roasted red pepper and mustard vinaigrette on a bed of Palestinian cous cous, swiss chard, and butternut squash. 

Mustard Dressing: whole grain mustard, roasted bell peppers, lemon juice, olive oil, salt, pepper, and marjoram. 

Cous cous: shallot, garlic, chili flake, olive oil, thyme, white wine, and chicken stock"  

I seared the chicken and tofu in veggie broth with a little bit of spice.   I cooked the Cous Cous in the above and then added the chicken (tofu for me) on the bed of steamed swiss chard, baked butter nut squash (thanks Whole Foods and Trader Joes for having pre cut butternut squash) and Cous Cous was amazing with the above seasonings.  You could also use Quinoa as this was another alternative we tried in addition. 

The Dressing is amazing and is also super easy.  I always find my Magic Bullet the best tool to make my salad dressings. It is quick and easy to clean.  Drizzle on top of all the ingredients and top with a little roasted red peppers and viola!  This was amazing!  

 Thank you Alia Zane for this created and The Splits59 blog "The Burn" for posting this.  Check out this blog. Not only does it have a crazy cool name but it is full of amazing posts. 

Go over and read their definition of what the burn is. It is guaranteed to inspire!

P.S. If you are looking for some stellar workout clothes these by far are my favorite plus aside from their hip styles and colors I love that their pieces are made in the USA.  Check them out, they are having up to 70% off of some of my favorite styles right now. Too good not to look:)   www.splits59.com

 

Workout Wednesday....where have you been?

Workout Wednesday

Rev That Engine People!

I have been getting e-mails and requests as to where are my "Workout Wednesday" posts!  First off, I am flattered that I have fans that are wanting more and second, I apologize for the delay as the holidays took over my blog but not my workouts.  Here is one of my favorites from December and something my classes can look forward to this week:) 

Metabolic Workout

What you need:  3-5lb dumbbells, water and a towel because you are going to sweat:) 

5 exercises

1 minute each

10 seconds of rest in between each exercise

Set One

push ups

over dumbbell tricep extension (alternate standing single leg)

push ups

bicep curls (alternating standing single leg)

bicycle crunches

Intermission

This is to be done immediately after Set One. You have 2-3 rounds.

This is the run, sprint and move phase:)

On a soccer field, track, park or indoor gym. 

Bear Crawl Half Field or Bear Crawl 20 crawls.

Ready-Set-Go tap backs on the right foot. (30 seconds or 30 reps)

(your right knee should be at a 90 degree bend and your left leg tapping back and front quickly but in control)

Read Set Sprint 100 yards-GO! GO! GO !

Run it back to your start and repeat the above 2-3 times. 

Set Two

Low Riding Jump squats or tap squats side to side 

Plank hold 30 seconds to Plank jack out (feet jump to jack and back to plank)

Isometric lunge (right leg back) bending at knee adding db lateral raise

Switch jump lunges

Isometric lunge (left leg back) adding in db lateral raise

Switch jump lunges. 

Intermission

Indian Runs with your friends around the track (400)

OR

4-5x 30second "pick-ups" 

(pick up = run moderate and then faster paced or sprint for 30 seconds 4-5x)

High knees down the field, park or gym and then sprint back. This is a super sprint so make it fast!

Repeat 2-3 x

You should feel pretty good but pretty worked at this point.  Once your heart rate and breath is back in control walk it out and move into some active stretches. 

Drink, drink, drink...the h20 and re-fuel.  Get ready for the second half of this workout next Wednesday!

Get up and Move!!