Leg and shoulders workout #1

Hi everyone!!!! So excited to share more videos!!! Here is video #1

Try this new video!!! Let me know your thoughts????

How many sets did you do??? What weights did you do, if any?? How did You feel before, during, and after???? Could you have gone heavier? more reps? These are things to ask yourself!!!

Enjoy the videos. More to come...

NEW VIDEOS COMING TODAY!!!

Just a quick update that new workout videos are coming later today!!! I have been having technical problems with my site. I just got the recipes working again but format has changed. So, later today I will work on that too.....So, busy. I did manage to get my morning run in. Then did weight videos for blog. Now getting ready for my sons baseball game. Be sure to check back later!!!
It is a beautiful, beautiful Saturday!!!

Luke's Birthday and new food find

After an early morning walk and a client, came home to celebrate Luke's Birthday!!!
Happy Birthday to my "baby" Luke.....he would kill me if he knew I wrote that.LoL!!! 9 Years old today!!!

Breakfast in bed(notice his bears next to him...heheheh)

Also, here is a picture of how I have been spending most of my evenings!!! Luke in action:)

And, I just found out that I have a soy intolerance. Not that I eat a lot of soy but it is in almost everything. I knew there was a reason why my diet is mostly fruits and veggies and whole grains. As close to nature is my way of eating. But, sometimes I want to try other options. So after having soying hamburger meat for our mexican night and It sending my into an attack, I found out that I am intolerant. So, Thanks to my sister(whom is also a nurse) told about this non meat, non soy product to use insted of meat. It's just ground up mushrooms to look like ground beef. Here is a picture so if anyone would like to research it for yourself and let me know what you think. Can't wait to try it. Thanks, Laura!
We are now off to the movies, toys r us and then, a Birthday dinner!!!
Enjoy your day everyone!!!!



Calcium and Magnesium

I often get alot of requests on how to stop muscle spasms or cramps so, I thought I would write about calcium and magnesium.I focus quite a bit on my calcium and magnesium because it aids with my PCOS.  In a nutshell, Calcium stimulates your muscles and Magnesium relaxes your muscles. The Calcium to Magnesium ratio has also been one of debate, It usually is a 2 to 1 ratio. Normally whatever amount of Calcium you take in, then make sure you get half that amount of Magnesium. I said normally!!! There are a few exception. For instance, If you consume high amounts of caffiene, alcohol, etc... then you would need to increase your Calcium intake. As well as your magnesium intake. If your body does not get enough clacium it will take it from your bodys reserve stores which is from your bones. Also, a side note, if you take supplements the calcium and magnesium should not be taken together.
All of this should be discussed with your Dr. (since we each have our own special needs)

Foods high in Calcium are: Spinach, Kale, Swiss Chard ( So basically the whole dark green leafy vegetables) broccoli, green beans, brussel sprouts, asparagus....Dairy based yogurt, mozzarella cheese. And of course, oranges.
Foods high in Magnesium are: The same dark green leafy greens, pumpkin seeds, mushrooms, Halibut, black beans, quinoa, cashews.

Great quick recipes:

Spinach, Kale salad with any of the toppings above. I usually put in broccoli, asparagus strawberries, and nuts or seeds of some kind.

Or quinoa and black beans in rice cooker!!! Then adding any roasted or steamed veggies of choice into the mixture. Yum!!!

Oh And don't forget the spices!!!

My workout today at Pilates class was to focus on body weight strength. We did lots and lots of push-ups. Wide arm, narrow arms, and planks. Also, side planks and balancing poses. Great, great class with a great group of women!!!!

Great soft serve Healthy recipe!!!

I want to thank of all you for all the comments....I get them on my phone when I'm out but can't respond back. Just know that I do appreciate them. We have been so busy!!! Gardening,  housework, entertaining the kids, etc....On days like these that are supper busy, I really enjoy and appreciate my early morning workouts. I just do a quick run, some push ups(ok, a lot of push ups!!!) then, my ab series finishing with a good stretch. Total time 1 hour. Need it so much for my sanity(and not to mention all the tofutti cream cheese I just ate:) Yum!!) I do have an excellent soft serve ice cream recipe I want to share. I made it for me but the kids absolutely loved it!!! Who knew!!!
Recipe courtesy of Chocolate Covered Katie
Chocolate Fudge Soft Serve
(Serves 2-3)

• 3 medium bananas (the riper the better) (300g) (see nutrition link below, for substitutions) 
• 1 tsp pure vanilla extract
• 1/16 tsp salt
• 3 tbsp cocoa powder (15g)
• optional: sweetener (depending on your tastebuds and ripeness of the bananas)
• optional: 3-5 tbsp peanut butter or another nut butter of choice

Ahead of time: peel and slice the over-ripe bananas into chunks. Freeze in a Ziploc-type bag, then combine all ingredients in a Vita-Mix, food processor, or blender. (If not using a Vita-Mix, add 2-3 tsp milk of choice so it’ll blend more smoothly. You might also have to thaw the frozen bananas if your freezer is super-powerful.) If you want the look of ice cream, use an ice-cream scoop to serve! (If you scoop it all into a container and freeze about 10-15 minutes, the texture will also become a bit firmer like ice cream, as opposed to soft serve.) Don’t try to halve the recipe unless you have a tiny food processor, as it won’t blend as smoothly.

YOU HAVE TO TRY IT!!! A MUST! YOU'LL LOVE IT!!!

QUESTION OF THE DAY?
WHATS YOUR FAVORITE SUMMER TREAT TO COOL OFF? THIS IS MY NEW ONE.

10 Kitchen Items to help you stay on track for eating healthy

Here is a list of a few items that help me in the kitchen to stay on track for eating healthy. These items do not have to be costly either. My items are not top of the line and they still do the job.

1. Bread Machine
2. Food Processor
3. Blender
4. Steamer
5. Rice Cooker
6. Slow Cooker/ Crock Pot
7. George Foreman Grill
8. Electric Griddle
9. Hand Chopper(great for chopping onions)
10. Juicer

These items are what help me in the kitchen everyday but especially on busy days. For Instance, I put everything in the Rice Cooker and cook together. I make a blend of 1/2 cup of rice and 1/2 cup of quinoa add in a can of diced tomatoes(with liquid) with any seasonings of your choice. Chop about 1/2 cup of sweet onion and a little cilantro add that too. Also, I put a whole can of Black beans in the pot. Then, I add 2 1/2 cups of chicken broth and just a little olive oil to taste. Season however you'd like. I do salt, red pepper flakes and some chilli powder. Press cook!! That's it. Add a little salad if you want.

As far as working out, You really don't need any equipment. Exercise is free.Unless of course you do a organized class group or private session.

Today.... well this whole week has been extremely busy. I know the demands of work, kids, household chores and still trying to make a healthy dinner in this heat. Oh Yeah, don't forget to get that workout in. For me it's my piece of mind. I love, love waking up in the morning to birds chirping and having some time to myself before the family wakes up. I can then do my workout in peace and get my thoughts together for the day. Then, I'm ready to handle the demands of the day!!!

Todays workout was a little of the same as yesterday. I did the 3-2-1 routine on the treadmil for 45 minutes.
Strength training - Back and biceps and hamstrings
Ended with stretches!!!

Enjoy your day, week!!!

Question of the day?
What is your kitchen item you can't live without? Mine is Food Processor.

A special delivery!

I want to take a moment to welcome home a little special someone. She will be coming home for the first time this Tuesday. Welcome Home Harper!!!
This morning I had a wonderful cardio session on the treadmil. I really don't like the treadmil so, I'm always thinking of new ways to entertain myself. So, I did a 3-2-1 routine. I did a light jog for 3 minutes then a more moderate run for 2 minutes (heavy breathing) then I sprint for 1 minute, then walk for 2 minutes and repeat the cycle. I did this 4 times and was really fatigued. I great change to the usual run. Before my 7am client I baked a loaf a bread using my spelt flour,oats, and flax seed.....delicious!!! Same recipe as the one under my bread machine recipes, except I substituted the spelt flour for the wheat. Then it was off to my Pilates class. Busy, busy times!!!
Enjoy your monday!!!