Saturday, September 27, 2014

Step away from the pantry...

Guilty!  We all are.  We eat for plenty of reasons.  That whole "eat to live, don't live to eat" mantra is a nice thought, but food is used and abused by us all.  When you find yourself eating out of boredom, or to manage stress, or to satisfy a craving (that isn't true hunger): pull out a 'go to' list of 10 things you can do that aren't eating.  If you are having a hard time compiling your list, here are some examples that might work for you:

1) Go for a walk
2) Floss
4) Call a friend (or your trainer)
5) Stop procrastinating (I'm sure there is something you've been putting off)
7) Make a list
          a. Do something on the list
          b. Do something else on the list
8) Trim, shape & polish (if applicable) you nails
          a. Go get your nails done
          b. Take me to get my nails done :)
I love this look for fall:

9) Clean out your closet
          a. Closet clean? Clean out a drawer.
          b. Drawers clean?  Clean out make-up bag//toiletry bag.
          c. Everything spotless at your house?  Offer to help a friend :)




10) Play an instrument? Practice.
         a. Don't play an instrument?  Learn how to play one.
         b. Not interested in that? Listen to some music.
         c. Make a new playlist for the car or your next workout.
11) Plan your dream vacation (even if you aren't planning on going on it for years!  Studies show that    just planning it can make you happy)

Maybe book a room here:

There you go.  I even gave you a bonus idea.  

Your turn!  Share your ideas!  What would you put on the list?


Friday, September 12, 2014

How do you eat an elephant?

How do you eat an elephant? One bite at a time.  


I had a mentor that would use that quote anytime we were discussing big projects that needed tackled.  It's great advice anytime you feel overwhelmed with a goal that you are having a hard time taking that first step on.   I was actually reminded of it because I accidentally created a new recipe that tastes exactly like that fair favorite, the Elephant Ear.  Of course, this is a very healthy version.  Still satisfying, nonetheless :)  Here is what you need:


1) Sprouted Grain Wraps (mine were found in the freezer section at Kroger)
2) Ground Cinnamon (I got mine at Costco because I use a ton of it.  You can get it anywhere)
3) Coconut Oil (Mine is from Trader Joe's.  It's organic, extra virgin and unrefined)
4) Honey (Also from Trader Joe's.  I like the raw, organic one.  Use what you have/like)

The directions are so simple.  Take a skillet and put it over medium/high heat.  Drop a tablespoon of coconut oil in the pan and let it melt.  Take one sprouted grain wrap and put it in the pan for about 3 min eat side.  It should get slighted toasted/crisp, but still a little chewy.  Remove from pan and place on  a plate.  While it is still warm, spread about 1 tsp of honey over the tortilla.  Douse in plenty of cinnamon and enjoy while it's warm.

It is SO delicious!! And taste exactly-ish like an Elephant Ear (if you haven't had an elephant ear in a long time).  

Why is this version sneakily good for you?  Each ingredient is a tiny power house.  

The sprouted grains (in the tortilla), because they have gone through the sprouting process, they are more easily digested by the body.  This allows better absorption of the minerals and increased the amount of B and C vitamins.  Check out this article from Food For Life for more information.
 
Coconut oil is known to be anti-bacterial, anti-fungal and anti-viral.  It boosts the immune system and brain function.  It's fully of healthy saturated fats which can help lower bad cholesterol.  It's also been studied to help improve a number of other diseases and ailments.  Research has shown that it increases metabolic function and energy levels.  Check out this article for more details.

Cinnamon is loaded with anti-oxidants.  It shares many of the same benefits of coconut oil.  Helping regulate blood sugar, increase metabolic functions and lower LDL cholesterol are just a few of the benefits.  It is also anti-fungal, increases mental alertness and has been shown to improve joint health.  Click here for more information about the benefits of cinnamon.

Honey has been used as homeopathic medicine for centuries.  While most laboratory tests can only confirm it's anti-bacterial benefits, many will attest to it have other powerful abilities.  These include blood sugar regulation, allergy relief, cough suppressing properties, etc.  Honey is also used by many athletes to enhance performance.  Just know a little goes a long way.  Click here for additional uses.

Timing is everything!

The absolute best time to eat that insanely good tortilla of wonder is about 30 minutes before your workout.  You will be fueled and ready to go!  If you need inspiration for your next workout, try a barre workout.  Barre has been working it's way up the ranks as one of my favorite ways to sculpt and tone.   In the style that I teach, I've merged what I love about weight training with my favorite elements of ballet to create a beast beauty of a workout!  Below you can see a few images that can clue you in on what happens in a barre workout.  Of course, seeing it doesn't really do it justice.  Doing it is the only way to understand what it really feels like!  Can I get an amen from my barre goers??




Stay tuned!

Exciting things are happening and I can't wait to share more with you!

Your turn!  Tell me your favorite way to sweat!  

An afterthought I feel compelled to mention:

P.S. While we are talking about elephants

I've always had a soft spot (i.e.: I get blood boiling mad when I think about) elephants being poached for their tusks, their habitats being destroyed, etc.  I've been fired up many times when I think about the useless, senseless, inhumanity of how people can commit such deeds with no recourse.  If this angers you as well, click here for more information on what one organization is doing to help.


Wednesday, June 25, 2014

Status Report


Faster Than the Speed of Time!


We have less than a week left in June!! I can't believe I'm closing in on this running challenge.  Yesterday was my first scheduled rest day.  I've been filling so many pockets of time with squeezing in mileage that I found myself feeling a little panicked the first half of the day, pacing.  By the evening I'd fully embraced the break and was able to utilize the time and energy wisely.


In case you missed it, let me briefly recap what I've been doing:  For the month of June I am running 1/2 mile for each day in the month (meaning I'm adding an additional 1/2 mile each day).  I have allowed myself 2 scheduled skip days of which I have one left.  I'm still exercising as I typically would and the running is in addition to what I'd normally be doing.

The most apparent lesson I've recognized repeatedly is that I was able to find time where I thought I had none.  Time I would normally consider "too short to be useful" I've turned into enough time to run a lap or I've used it to take care of something on my "to do" list so that I'd have more time to run later.  But most of all, I've been overwhelming reminded that time is our most precious commodity and I had been wasting it!

What is making this goal work?


1) Committing publicly.  This holds me accountable.  I've been answering to people daily about where I am with my laps.




















Trust me, I felt like running at first, but there have been days where I've had to dig…really deep to get it done.

2) Making it measurable.  I put an actually distance to the challenge.  If I just said I was going to "do more cardio"- I'd lack structure and be more likely to take it too easy on myself.   It's much easier to manage a goal that you can measure.  Speaking of measuring things…how cool is this table runner??



3) Making it big :) Big enough to be exciting but not so big that it feels like a hopeless cause.  If it's not challenging, it's hardly worth the precious time.  I'm trying to set myself up to feel proud.  When you do this, don't be afraid to celebrate your accomplishment.  Chances are, no one will be throwing me a party at the end.  Don't be afraid to celebrate your own victories!  You deserve it :) Plus, you never know who you might be inspiring.


Feelings…Eek!

In case you were wondering how I'm feeling (thanks for asking ;)), I actually feel pretty great.  I've had days where my legs feel light and bouncy and days where they feel like lead.  Today they felt fantastic (especially after the rest day yesterday).  I have a feeling they will be sore tomorrow.  I've had days where my runs are the most enjoyable part of the day and days where I want to punch my own face for setting this goal.  I have had tendinitis in my ankle which flares up occasionally, but it's cooperated nicely with this challenge.  On a side note…my shoulder hurts…I'm assuming this was not caused from running.

Your turn!  Tell me about a challenge or goal you've been contemplating!