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Saturday, June 30, 2012

5 days to the 4th!!!

Starting day 3 of my 5 day eating clean in preparation for the 4th of July. Still healing my ankle but ready to try my workout tomorrow. I have been focusing on Pilates for my exercises which includes all ab work especially oblique work(which is best for holding everything in), Lower back work(to include supermans) all plank work and lots, lots of Pilates leg work.....Gotta love those hot potatoes!!!! All these exercises are on my you tube videos.
Off to the beach today!!! Enjoy this beautiful Saturday and stay cool!

QUESTION OF THE DAY?
What are you doing to stay in shape before the 4th????

Thursday, June 28, 2012

Hormones

Good Morning on this beautiful Thursday!!! Todays focus is on eating clean for the next 5 days in preparation for the 4th of July. Eating clean means all natural whole foods. Foods that come straight from the earth or as close as you can get. (fruits, vegetables, whole grains, legumes, etc...)Regulating your hormones is one of the most important steps to a Healthy Lifestyle. Here are a few tips:

HGH: Human Growth Hormone which is essential for fat burning. Gives you more energy, higher sex drive, youthful skin and hair. Eating foods high in HGH include all B Vitamins, like whole grains, legumes, vegetables, and proteins; the mineral zinc, found in lean protein-rich food. Go Organic, get a goodnights sleep, cut back on carbs at night. TRAIN HARD: sprinting and weight training raise HGH naturally.

Estrogen: When in balance, its a wonderful hormone. Natural mood lifter and skin toner. Works in sync with progesterone. Progesterone is the Estrogen police; it helps balance estrogen. Estrogen dominance can wreak havoc. Too much causes weight gain, cellulite, and some female cancers. It also slows the thyroid which controls metabolism. Estrogen cause water and salt retention making you look soft and spongy.

Here are a few things that cause estrogen dominance:

·         Processed foods or foods rich in sugar. Processed foods are devoid of fiber. Fiber from natural foods like whole grains, fruits, and vegetables moves estrogen out of the body.
·         Alcohol and caffeine. More than 2 cups of coffee per day increases estrogen. Alcohol impedes livers ability to metabolize estrogen.
·         Hormones is Milk, cattle, eggs, etc....
·         BPA found in some plastics and bottled waters.
·         Eat Hormone free foods.
·         Drink plenty of water
·         Keep stress under control

Progesterone: This is my favorite. High levels can burn more calories one – three hundred calories more a day. Natural diuretic reducing bloating, prevents uterine fibroids, cancer , improves libido, and boots mental clarity. Low levels cause insomnia, disrupted sleep and sleep disorders. Foods for progesterone boosting is lots of B Vitamins, beans, meat, poultry, fish, some fruits, and vegetables. (bananas, avocados, spinach, tomatoes) Magnesium- organic dark green leafy vegetables. Almonds, eggs, meat seeds, nuts, beans. All these foods also help to keep the liver clean. Poor liver function suppresses progesterone.

Enjoy your day!!!


Wednesday, June 27, 2012

Stretching

This week my focus is on stretching since I'm taking it easy to heal my ankle.
When you are doing weights, you should warm up the body first by doing mild to moderate cardio. The purpose of this is to warm the body's core temperature first before you start your weight program. Also, when performing heavy weights your body will be more fatiqued if you stretch first.
When your main focus is to stretch as in a Yoga or Pilates, you can start right away into light stretching exercises holding for 30-60 seconds to warm the body. Once your body is warmed you can then move into more intense stretches or actually strength moves.
Dying to do my cardio....like spinning, running and walking with my friends. I'll be ready by next week!!!!

Monday, June 25, 2012

A New Week

 
 

















Take care  of  yourself!!!
Sometimes it is the
hardest thing to do!

As I struggle with taking this week off from my own exercise regime due to an injured ankle.

Saturday, June 23, 2012

Weekend Warrior

Working hard but playing even harder!!! New videos on you tube. You can view them by clicking the "You Tube Video tab up top" Picture of my honey digging post holes for our new deck
And Our night out on the town!!!
Can't wait. Need some down time to relax!!! Enjoy the weekend everyone:)

Friday, June 22, 2012

SUMMER IS DEFINITELY HERE!!!!

This weather is definitely bringing new challenges. Love the warm weather and I am not complaining but, When your business is working out and you want to do your workouts outside......The weather makes it a little more challenging!!!! Did my weights in the airconditioned room today!! I whimped out:)

Todays workout: I always do 3 sets sometimes 4 focusing on going heavy rather than reps
Leg/Chest
Leg extensions on the weight bench alternating with bench presses
Squats alternating with chest flys
Legs/Back
Hamstring curls on the bench alternating with reverse flys on the bench
Dead lifts with dead rows

Tomorrow  will focus on my cardio(light warm up jog about 20 min. followed by sprints 10 min.)
Shoulders- bi's and tri's

It felt good to do my heavy weights today. Most of the week I have been doing a lot of cardio and pilates exercise.

Todays tid bit is on the nutritional value of Coconut Oil: Check it out!!! waiting for my cinnamon apple bars to get done. YUM!!!
http://www.organiccoconutoil.info/

CINNAMON APPLE ENERGY BARS

1 Apple (granny smith is best)
1 Cup dates
1/2 Cup cooked quinoa
1/4 Cup raw almonds
1/4 Cup ground flaxseed
1/4 Cup Protein powder (you can omit)
2 tsp. Cinnamon
1/2 tsp Nutmeg
pinch of sea salt
Directions:
Mix all together in food processor until desired consistency. If you like crunchy bars, blend less. For a smoother bar, blend longer. Then press into a sprayed pan and spread to form a square and store in freezer to harden. Eat and enjoy!!!





Wednesday, June 20, 2012

Back in the groove!!!

Had a wonderful evening walk and then a wonderful morning walk with two of my bestest friends. Then, went spinning with another incredible inspiring friend. Notice a trend.....Get moving with friends!!!One of the best ways to bond is through sweat!
1 SWEAT IS FAT CRYING.
OMG!!!! I'm in love. The ladies from my Pilates group in Ashby have been telling me about "Roots The Natural Store". Went in today and fell in love. All the stuff I've been looking for and can't find in regular supermarkets. I found a Organic (raw) Rice Protien -whole grain brown rice isolate powder. No dairy, soy, and gluten free. Very good prices too. The Protein powder was 13.75. I really went in for Nutritional yeast which, I did find. Information is good. Get the word out. Please comment with new recipes or any help for everyone to read.
I am working on getting new videos up. New challenges with the family home!!!! Loving it though!!!

Tuesday, June 19, 2012

BREAD MACHINE RECIPES

Wholesome Wonderful Warm Bread (thinking of you Anna)
Place ingredients into bread pan as follows: 
           Wet                                       
  • 1 1/4 Cup warm water
  • 1 egg
  • 2 tsp. Milk of your choice(I use almond milk)
  • 1 1/2 Tbs. applesauce
  • 2 Tbs. Agave (I usually don't use the full amount)
  • 1 1/2 tsp. salt
           Dry
  • 2 1/2 Cups Wheat Flour (I'm going to try spelt flour, will let you how it turns outs)
  • 1/2 Cups of each Rolled oats and ground flax seed meal
          Place yeast in dispenser (2tsp.)
Set to Basic rapid bake(2 hours)
And Enjoy!!!

Vegan + Vegetarian Chicks: 8 Nutrients You Need

Vegan + Vegetarian Chicks: 8 Nutrients You Need

A NEW MORNING!!!

Today I awoke to the birds singing again, absolutely love it....However; being that it was only 4:30 in the morning, I decided to go back to sleep. So, Here is my green drink that I have after my morning run but before my weight workout.
First, I brew my Green Tea....This is the liquid that I use in my green drink. (8oz)


 Then, I cut 1apple, 1 orange, 1 carrot, 1 Celery, 1 handful of baby spinach, splash of lemon and fresh ginger root. I then place all ingredients in the blender(since, I don't have a juicer) add the tea and blend.
 Then pour over ice, drink and enjoy!!! It is delicious:) Trust me....Here is the final product.
Doing my squats!!! Not my favorite but gotta do them. I feel so thankful that I'm still able to do squats. I'm not worried about out performing anyone, just thankful that I'm still capable to perform a squat:) That is my message for today. Now, I have to get my sleepy little girl up to practice her pitching!!!
Enjoy your day everyone stay postive it's all good!!!

Monday, June 18, 2012

Well, Home from camping.....I think we made it home in one piece. Unloaded the car, did dishes, laundry. Then after a long hot bath got dinner ready. Homemade pizza!!!Yum!!! I had a veggie pizza(of course)



First, I roasted my veggies. Any veggies you like. I did, Zucchini, red bell peppers, red onions, asparagus, broccoli (top with a little olive oil and any seasonings of your choice). Put in the 400 degree oven for about 30-40 min. I also topped my veggies with fresh thyme, oregano and basil. Then sprinkle olive oil on pizza crust, then layer pizza with veggies and top with fresh parmesan cheese. Bake just until cheese is melted and enjoy!!!!
You can get any pre made dough of your choice from the supermarket... We do make our own dough. 

HAPPY FATHER'S DAY!!!!!

Friday, June 15, 2012

Gearing up for camping!!!

This first morning of summer vacation, we are packing, gearing up for our camping trip for the weekend:)
I organize the helathy food and activites. My husband is in charge of the car stuff and loading of all our gear and the kids pack all the games. Playing cards a must!!! I hope to post pictures of our hiking trips. Just like most families we are packing healthy burgers, homemade black bean dip, hummus and salsa. Also, healthy tofu sausages with sautees veggies. Of course we have to have Ice Cream after our hikes!!!
As I get better at posting, I will have recipes for low carb, vegetarians, vegans(I am trying to follow) etc,..so be sure to keep checking. I will not be posted on our trip as we unplug on our outings!
Welcome to my first time blogging. First and foremost, I am a mother of two wonderful children and a wife to my husband of 23 years. My own infertility problems in my early twenties is what prompted me to reevaluate my lifestyle. Now, I am a Certiifed Personal Trainer specializing in Pilates and Womens midlife fitness. This blog is to focus on a Holistic approach to health. Since the first step into health is starting with your mind(visualization) diet(a clean natural diet) and lastly exercising. There is exercise of the mind, of the body and exercising your pallat.
Today started off great. Awoke to the sounds of birds singing...way before my alarm was set to go off but, who's complaing. I love it. After I got the littles off to school it's off to the gym for me, some spin time. :) ***Made some new protein bars for the kids and dark chocolate for me!!!
Mmmm how about my honey? Oh Yeah, he gets Mexican tonight for dinner. (his request) of course after I kick his butt in our home gym with weights.