Class info

CHECK BELOW FOR CLASS TIMES!
for private sessions or for more information please
email me @ strengthandcore@gmail.com

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!!!