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Thursday, August 28, 2014

Hill Workout

Good Morning on this beautiful Thursday!
Started my day with an awesome hill workout. 30 min. of intense hill training....here's my workout!

TIME                                                  HILL LEVEL                                     SPEED
0-5 min.    (warm up)                                 0-3                                                     3
5-6                                                               5                                                       5
6-7                                                               5                                                       3                                 7-8                                                               5                                                       5
8-9                                                               5                                                       3
9-10                                                             5                                                       5
10-11                                                           1                                                       3                                   11-12                                                           6                                                       5
12-13                                                           1                                                       3
13-14                                                           6                                                       5
14-15                                                           1                                                       3
15-16                                                           8                                                       5                                   16-17                                                           1                                                       3
17-18                                                           8                                                       5
18-19                                                           1                                                       3
19-20                                                           8                                                       5
20-21                                                           10                                                     3
21-22                                                            1                                                      8
22-23                                                            10                                                    3
23-24                                                            1                                                      8
24-25                                                            10                                                    3
25-26                                                            1                                                      8                                   26-27                                                            1                                                      3
27-28                                                            1                                                      8                                   28-29                                                            1                                                      3
29-30


Give this workout a try! Something different and challenging:)

Also, I made the most delicious dinner last night. 
Home made Barbecue Chicken, Quinoa Pasta and Roasted Broccoli....Yum!!!

A quick Shout out to Angela on the Body Image Project and can't wait to see you at the Y!!

Enjoy your Thursday everyone!!!



Tuesday, August 26, 2014

Benefits of Raw Honey with recipe

Good Morning Everyone! I cannot believe it's been a week since my last post. I am very excited to be back in school myself.  I am furthering my education with the

Home
So, Along with my exercise programs, I will be able to guide you further with the proper nutrition.
Here is a great example of some information I will be learning about.

Raw honey, in primitive cultures, was one of the sacred foods.  Weston A Price Foundation, which promotes restoring nutrient-dense tradional foods in our modern lifestyle, describes raw honey an ideal sweetener for digesting carbohydrates.  As a rich source of amylases--enzymes which digest carbs--having toast or porridge with raw honey aids the digestion process.  And raw honey is the only traditional predigested sweetener!
Commercial honey that is pasturized, clarified or filtered loses its healthful phytochemicals.  However Michael Murray, N.D., in The Encyclopedia of Healing Foods, cites that raw honey has health effects including antioxidants, energy-enhancement, wound-healing and is anticancer.  Raw honey can also be used to alleviate allergies.
Enjoy honey that is rawthick and opaque.  The enzyme content of raw honey is one of the highest of all foods.  To preserve the enematic benefits, find ways to use it that does not require heating it.
Note: Honey is NOT appropriate for infants under 12 months.
- See more at: http://nutritionupgrade.healthcoach1.integrativenutrition.com/blog/2012/10/what-about-honey#sthash.VnNcr9oz.dpuf

Here is an Awesome recipe with raw honey to try tonight!!! *** Also, If you are tired of chicken try extra firm tofu but, be sure to drain all water from it first.

Recipe adapted from Heidi Swanson, Supernatural Cooking
Sweet and Sour Chicken
Ingredients
1/3 cup low-sodium soy sauce
2 tablespoons raw honey (or regular honey)
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
1/4 teaspoon crushed red pepper flakes (can leave-out/sprinkle on individual plates)
1 1/4 pound boneless, skinless chicken breasts (3-4), chopped into 1-inch pieces
1 medium red bell pepper, cut into 1-inch chunks (or sliced thinly)
*1 medium yellow or orange pepper, cut into 1-inch chunks
1 small yellow onion
1/2 fresh pineapple cut inot 1-inch cubes (if canned, rinse pineapple first) about 1 3/4 cups
1/4 cup chopped fresh cilantro, optional
* you can add some greens (spinach, broccoli, etc.) instead or in addition
Method
In a small bowl, whisk together first five ingredients (minus the red pepper flakes for sensitive palates).
Place chicken in a large, shallow dish and pour soy sauce mixture over chicken, tossing gently.  Cover and refrigerate for at least 30 minutes or up to 8 hours
Heat a large nonstick skillet over medium-hight heat.  Add chicken and marinade and saute for 5 minutes or until chicken is cooked through.  Add peppers and onion and cook for 5 minutes or until vegetables are slightly tender.  Add pineapple and cook for 2 more minutes.  Sprinkle with cilantro and serve immediately over brown rice for a complete meal.  We have also enjoyed adding a handful of cashews!
Recipe courtesy of Clean Eating Magazine
- See more at: http://www.healthybodieshappyminds.org/family-friendly-recipes#sthash.sQWg4x3Y.dpuf


It's still a Totally Toned Tuesday!!! Work the entire body:)
Enjoy this beautiful Tuesday Everyone


Wednesday, August 20, 2014

Totally Toned Tuesday and Peanut Butter and Honey Oat Bars

Today is Tuesday and I am getting ready for my awesome Pilates Class at the Hospital. 

TODAY'S FOCUS WAS MY TOTALLY TONED TUESDAY!!!

I started my morning with a more intense run, walk up hill. then it was off to the YMCA where I worked the floor as the Personal Trainer !!!! So much fun and meeting lots of great people! Love It:)

But, with that position I am also able to workout myself! How awesome is that. Again, focusing on a total body workout. 

More info on the YMCA to come.....


As for tomorrows workout, I'm not sure yet! I'll have to see how I feel in the morning!!!


My diet is still on track...

Breakfast was one of my awesome muffins with Peanut Butter and a little, teeny, tiny honey and almond milk.
Lunch: Chicken salad
Dinner: not sure but will be after my class tonight.
Snacks~ handful of nuts and lots of water throughout the day!!!

Ok, Until Wednesday morning, I'm off to teach Pilates!!

STAY STRONG, STAY FOCUSED!!!

WEDNESDAY morning started off with another great run, then off to the Y to work the floor. 

I did a lot of working today and feeling a little fatigued but otherwise great!

Making these great bars for breakfast tomorrow

Peanut Butter and Honey Oat Bars
Peanut Butter and Honey Oat Bars
Ingredients
  • 1/2 cup honey
  • 1 tbsp coconut oil
  • 1/3 cup peanut butter
  • 1/2 tsp vanilla extract
  • 1/4 tsp. cinnamon, ground
  • 2 cups oats
  • 1/2 cup chopped honey roasted peanuts
Directions
Preheat oven to 300 F
Line an 8 x 8 pan with parchment paper, making sure the parchment paper hangs over the sides.
In a microwave safe bowl, add honey, coconut oil and peanut butter. Microwave for 30 seconds, stir until mixture gets runny and peanut butter completely melted in. You may have to heat for another 20 seconds or so. Mix in vanilla extract and cinnamon.
Add oats and peanuts, mix until everything is combined and the mixture is completely coated with honey and peanut butter mixture.
Pour mixture into prepared pan and press down with a back of a spoon; bake in the oven for 20 -25 minutes until lightly brown.
Once you take the bars out of the oven, press down with the back of a spoon to insure the oats are pressed firmly together. Let the oat bars cool slightly and carefully take out bars by grabbing onto the parchment paper and cut into 16 slices. Let bars cool completely and harden at room temperature.
Store bars in an air tight container in the refrigerator.
Makes 16 bars.
Nutritional Data
Calories per bar: 157.2, Fat: 8., Cholesterol: 0, Sodium: 31, Potassium: 38, Carbs: 18.8, Fiber: 2, Sugar: 10.4, Protein: 3.9

Read more at http://skinnyms.com/peanut-butter-and-honey-oat-bars/#cUDJ0MkAZf9YwT4u.99

Monday, August 18, 2014

End of summer 2014

This picture was taken June 27, 2014.
The start of summer and my early morning training's!
Welcome back to the first post since Memorial Day Weekend!!! Awe, I remember how excited everyone was for the summer to begin and now summer is coming to an End!!!




Our first Venture was a trip down memory lane to The Outer Banks, NC.




                                                    My Dad's visit...first time in many,many years:)
 Hanging with friends poolside....Thanks Erica!

Our Last end of summer excursion was to the Plimouth Plantation in Plymouth,Ma.
We saw the Plantation, the Mayflower, and The Rock!!!
Awesome Day! 










Now, I am excited for what lies ahead... So many new ventures coming this year!! 
I am starting at the Institute for Integrative Nutrition:) Yeah!!!
Also, finishing my Health and Wellness Degree:):)Yeah, Yeah!!!
Also, staring a new job at the YMCA:):):) Yeah, Yeah, Yeah!!!

Meeting lots of new and wonderful people!!!!



WORKOUTS:
Well of course I have been keeping up on my workouts and healthy eating habits. Always, a must!!!

Tomorrow will start with a light jog (@ 4am)to get me going since, I have to be at the Y at 6am. Then, teaching my Ashby Pilates class at 9:30.

I have prepared my meals to go for tomorrow. I have my green juice~ Celery, Cucumber,Green Apples, Ginger, Spinach ready for the am. And I also made these love muffins with fresh blackberries from Erica's yard....Thank you so much!!
This recipe has no sugar at all so, I added some local raw honey or you could add it to the muffin before you eat it!!! Yum!!
Other toppings: Peanut Butter, Butter or nothing:)
http://healthycoconutblog.com/2013/01/28/recipe-banana-blueberry-muffins-with-almond-flour/




Enjoy these last days of Summer and I'm so excited to be back posting again!!!

Wednesday, May 28, 2014

MILITARY REMEMBRANCE AND HEALTHY GLUTEN FREE PIZZA CRUST

Easy Healthy Gluten Free Pizza Crust! recipe below.


I hope everyone has enjoyed their Memorial Weekend. We sure did!! Here are some interesting tid-bits!

Military Messages - next time you visit a service members grave.

Headstone of Van Noland, Cypress Lawn Memorial Park, Everett, WA.
According to some, leaving coins on a headstone has very specific meaning for military burials. Leaving a penny indicates that you knew the deceased, a nickel meant you trained in boot camp together, a dime signified serving in the same company, a quarter told the family that you were with them when they died.
Apparently this tradition dates back to Roman times, but in the United States started during the Vietnam War as a way to leave messages to the family of the deceased without contacting them directly. Additionally, sometimes coins are left as a “down payment” for the deceased, a promise to buy their comrade a drink in the afterlife.

Remembrance

No matter what the original intention of the coin-leaver may be, it seems clear that a coin left on a headstone is a symbol of remembrance and respect. A way of telling all who pass by that the person buried there was loved and visited often.
Maybe next time I wander through a cemetery, I will bring a pocketful of pennies.


ON A LIGHTER SIDE, OUR MEMORIAL BARBECUE!
We enjoyed a lot of food, family and friends:)

Here is a repost of a great Pizza crust. Healthy and gluten free. Oh yeah, and delicious.
Pizza night!!!! Best pizza ever:)
2 cups almond flour/meal
1egg
Any spices. Place in food processor and blend until dough. Roll into crust. Bake 350 for 12-15 min. Top with favorite toppings and enjoy!



 Here is the crust and below is the picture of my Roasted Veggies!             
You can choose any veggies you like

Friday, May 9, 2014

Happy Mother's Day Green Goddess Kale Slaw

I just want to wish everyone a very Happy Mother's Day!!!( I will not be blogging this weekend)




Today, started out as usual with my wonderful early morning client. Then, my regular scheduled classes. However, as lucky as I am to be a Mother to my two healthy children, I still miss not being with my Mother. So, I hope all of you with family near that you take the time and enjoy them!!!


As for my workouts, The same. Intense everything....:)

I made a wonderful Kale slaw yesterday for dinner, and roasted some carrots and cauliflower.


Here is the recipe:
Green Goddess Kale Slaw
Author: 
Recipe type: Vegan, Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Egg-free
Prep time: 
Total time: 
Serves: 4
 
Fresh greens smothered in a vegan salad dressing made creamy with avocado and almond milk.
Ingredients
Salad Ingredients
  • 5 cups chopped kale
  • 2 cups finely chopped broccoli florets
  • ¾ cup thinly sliced scallions
  • 1 medium carrot, peeled and shredded
  • ¼ cup pumpkin seeds
  • Handful of sprouts (alfalfa, broccoli, etc.)
Dressing Ingredients
  • ½ medium ripe avocado, pitted
  • ½ cup unsweetened non-dairy milk (I use homemade almond milk)
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons coconut nectar or 2 medjool dates *see note
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon Dijon mustard
  • Sea salt and black pepper, to taste
Instructions
  1. In a large bowl, combine the kale, broccoli, scallions, and carrot. Reserve the pumpkin seeds and sprouts for garnish.
  2. Now, make the dressing by scooping the avocado flesh into a blender or food processor. Add the milk, lemon juice, coconut nectar (or medjool dates), vinegar, olive oil, and mustard.
  3. Pour the dressing over the salad and toss to coat thoroughly. Season to taste with salt and pepper.
  4. Garnish plates of the salad with the sprouts and pumpkin seeds.
Notes
Coconut Nectar – to make this recipe comply with Vibrant Life Cleanse Program, swap out the coconut nectar for pitted medjool dates.
View nutrition information (once on page, scroll down)
Green Goddess Kale Slaw #vibrantlifecleanse #salad #kale

Wednesday, April 30, 2014

Tabata HIIT

Good Wednesday morning,

Busy weeks, working on Tabata workouts:  HIIT

High
Intensity
Interval
Training

I'm telling you, no one has time to spend hours working out. That's why these workouts are so effective. You can check out more by clicking here:
http://en.wikipedia.org/wiki/High-intensity_interval_training


Let me know what are some of your favorite training routines.

I save my runs for when I have time to relax. Running for me is very relaxing:)

Try it, You'll love it!!!

Enjoy this midweek workout boost.