Let's Get Physio

Have a Ball

Another year is coming to a close and while I believe that you don't need a monumental date or event in order to begin a new challenge or resolve to make changes, I do think this is the perfect time to reflect on what the previous year has had to offer and decide what to take away from it to make the next even better.  In the meantime, if improving your health and fitness level is on your list of goals, give this workout a try:

This one features another one of my favorite, affordable pieces of equipment...The Physioball!

Complete the exercises listed below:

After completing the curcuit, go through this 3 minute cardio series:

45 seconds of high knees-15 seconds of rest

45 seconds of skater lunges-15 seconds of rest

45 seconds of burpees-15 seconds of rest

Then go back to the original curcuit.  Complete all of that 3 times.  If you are unfamiliar with any of these exercises, just comment below and I will add an image with proper form.  Good luck!

Are you tired of crunches? 

 Here is a new spin on a classic exercise.  Check out the video below featuring some of our dedicated Infinity Fitness ladies doing "dizzy bugs".  These crunches are great for targeting the entire abdominal wall and the obliques:

Another Favorite

After blogging about my favorite pieces of exercise equipment, I thought of another favorite that should definitely be on the list.  Gliders are AH-MAZ-ING little devises that you can also use for killer body leveraging workouts.  The best thing about gliders...it's so easy to create a makeshift glider out of supplies that you already have around the house.  Gliders are little plates or pads that are often used for sliding furniture.  They look like frisbees.  You could actually use frisbees, paper plates, upside-down mouse pad, etc. if you don't have official 'gliders'.   I will provide you with a variety of things you can do with gliders on a future blog, but today I want to give you a little preview of my friend and client, Cynthia, performing an inchworm with her feet on the gliders:

To execute an inchworm, you start with your hands in a high pushup position and your feet on the gliders.  Keeping your legs as straight as possible, pull the gliders toward your hands.  Walk your hands back out to the high push up position and continue with that pattern.  

When we talk about reflecting on the past year, Cynthia (pictured above) has A LOT to be proud of in 2012.  She has been committed to training 3-4 times per week since January and all of her hard work has produced major results.  Her waist has shrunk by a whopping...wait for it...6 1/2 inches!!!! Those inchworms may feel like torture at first, but I bet she doesn't regret doing a single one!!  She has accomplished much more than a smaller waistline, but it sure is nice to be able to measure that kind of progress!  Congratulations Cynthia!!!  I can't wait to see what you achieve in 2013! 

Testing 1-2-3

 Testing 1-2-3

It's the Friday before Thanksgiving!  I am hosting Thanksgiving for the first time in my life this year.  I've been trying new recipes this week so that I can do a test run before I serve these dishes on the big day.  I've been on a delicata squash kick lately, so yesterday I tried a simple roasted squash recipe.

I just chopped these into half moons and topped them with himalayan salt and pepper.  I roasted them at 425° and it only took about 20-25 minutes.  Note: I recently discovered that you can...EAT THE SKIN!  The skin of this type of squash is very thin.  I just read that it was edible, so I tried it yesterday, and indeed, it is.  

I also had some great tilapia with the squash:

This was topped with turmeric, chili powder, mustard seed and pepper. It is such a great combination of flavor, but ultimately, the health properties are significant.  Turmeric is known for it's natural antiseptic properties.  It is used in Chinese medicine as an anti-depressant and it is also known for boosting metabolism.  Chili powder includes trace vitamins and minerals like calcium, iron, potassium, vitamin A and vitamin C.  To find out more about the benefits of mustard seeds, check out this link.  Dr. Oz has also mentioned that this combination of seasonings is great for setting your metabolism on fire (which is a good thing ;).  Here is a link to a cauliflower recipe that incorporates these spices.  In this article, it states that combining cauliflower combined with turmeric can help prevent prostate cancer.  

We just listed several ways that you can use food as medicine.  Now let's talk about a different type of medicine..my FAVORITE kind...the MEDICINE BALL!

I told you earlier this week that it is my favorite piece of equipment.  Now, let me show you a great workout that you can do with a medicine ball.  No other equipment is needed.

You'll start with the series of exercises that are shown in the video below:

Once you've completed 30 seconds of each of those exercises, complete 15 reps of the following exercises:

Once you've completed these 5 exercises, repeat the 30 second interval workout.  Go through this entire series 3 times...more if you'd like ;).  Let me know what you think!

Your Workout Back-Up Plan

There is no place like home

I'm often asked for suggestions on what type of equipment is needed for a solid 'at home' workout.  I love working out in a gym because I feel like I am more focused and I have great tools readily available, but sometimes life gets in the way and you need a back-up plan.  If you workout with me at the gym, you know that the big equipment is great, but it's not even what we utilize most often.  So, before you go out and spend thousands on a home gym, let me tell you what my top five, favorite pieces of exercise equipment are (in reverse order, to build anticipation):

5. Dumbbells:

Yes, dumbbells are on the list, but not at the top.  When it comes to adding weight to a movement, they are king.  The only reason they don't make the top of the list, is because it is ideal to have a variety of dumbbells so that you can increase or decrease the weight depending on the body part being worked.  This can make dumbbells a more expensive option.  With that being said, if you do invest in dumbbells, I find the 10-20 lb range to be most versatile for the general population.  Of course,  I'm happy to consult with you personally to see what is most suitable for you.

4. Resistance Bands:

These bands are great for all fitness levels and you can use to work every muscle group.  They are easy to travel with.  They come in a variety of resistance levels and they are inexpensive.  They typically range in price from $6-$20.

3. Physio ball:

Physio balls are great because they can be used to make an exercise safer, or to make it more challenging.  For instance, you can put it against a wall at the small of your back for added support while you squat or you can put your feet on the ball and your hands on the floor to make a push up more challenging.  You can find these for as little as $20 and up to $100 or more, based on the brand and quality of the ball.

2. Suspension Band:

A common brand you've probably heard of is TRX Band.  I like this one which is sold on Amazon.  It has grips for hanging it over the door.  This makes it great for at home use because you don't need a bar to suspend it from.  Suspension bands allow you to use your own body weight to build muscle, strength, balance and flexibility.  The have handles that you can grip with your hands or rest your feet in for versatility.

1. Medicine Ball:

Are you surprised that this is my favorite?  It's in first place primarily because of it's cost effectiveness as well as it's durability.  You can use it for strength, endurance, agility and balance.  You can create and endless number of exercises with it.  If you have a partner at home that wants to workout with you, there are tons of great ways to use the ball with a partner.

Over the next few weeks I will provide a total body workout using each of these items.  Get ready!

Dinner in 10 minutes

I was so ready for dinner when I walked in the door this evening.  I was able to throw something together at lightening speed & it was delicious!  I had some arctic char from Trader Joe's in the fridge. I seasoned it with a few of my favorites:

That's turmeric, garlic powder, salt & pepper.  Artic char tastes very similar to salmon in my opinion.  I think it had a great flavor on it's own, so I don't go too heavy with the seasoning.

Even though this dinner took no time at all to put together, I'm not going to lie, I had a few of these while I was waiting for it to cook:

I also tossed together a brussel sprout side salad.  This was a 'hut find' at Trader Joe's.  Every once in a while the recipes that you can sample at the hut at Trader Joe's really suck me in.  This one was so simple.  It's made with finely chopped raw brussel sprouts, dried cranberries and pecans.  Just toss them together with about 1/4 cup of the light champagne vinaigrette from Trader Joe's (or a little olive oil and cider vinegar if you don't like bottled dressing) and it's done!  

It was quick and easy AND I have leftovers!  I love when I have enough leftover for lunch the next day.  

Do you have 'go to' dinners that you make when you want something healthy and fast?  Do tell!

Tricks With Your Treats

Repurposed Treats

Are you being taunted by leftover Halloween candy?  I've been thinking of ways to get my kids to be excited about using their candy for something other than decaying their teeth.  I didn't want to give them the typical speech about picking a few pieces & dumping the rest.  I wanted them to be truly excited about the alternative to eating it.  Here is what I've come up with:  Because the holiday season is officially among us (I consider Nov. 1 to be official), I was trying to find new uses for the candy that could be applied to our upcoming holiday events.  I love the idea of making holiday ornaments with candy.

I found a recipe with instructions on how to make the above style of ornaments.  You can use this link to find the instructions.  You can use any hard candy and 6 ounces will make about 30 ornaments.  I think you could just pour the melted candies into metal cookie cutters and let them cool for an even simpler solution.  

I few other things you might consider doing with your leftover candy:

 
1. If you have a baby shower coming up, make a game out of the fun size candy bars:  Using newborn sized disposable diapers, you put a different type of candy bar into each diaper and melt them a little in the microwave.  People pass the diaper around and try to guess what type of candy is in each diaper.  Most correct answers wins!
2. Use it to complete a homework assignment.  My daughter needed to make a cell membrane for science class.  She was able to use the candy to represent different parts of the cell:
3. You can save it for next years costume.  My son got a ton of Smarties last night.  I saw a great costume idea where you take the rolls of smarties and pin them all over a pair of pants.  What's the costume?  Smarty pants!  
4. I am also working on some centerpiece ideas utilizing leftover candy.  Standby for future posts to see of they were a success.

If you have any other ideas, let me know!

Here is what my day started with:

I'm running low on fresh greens, so my typical green green drink was substituted with a pomelo, beet & ginger drink.  It was a refreshing change.

Need a Lift?

Lately, a common request I've been getting in the gym is "Help me tone and lift my butt!"  Never fear, I know just the moves.  If you are coming to the gym this week, brace yourself, because we will be doing this one...with a few twists:

The side lunge is a great way to work your legs and glutes.  I like the side lunge because of it's versatility.  This week we are going to be doing side lunges while holding a weight plate at the chest.  If you push your butt back while lowering into your side lunge & holding the weight in at your chest, your gluteus muscles will really have to react while you draw your leg back to the center.  Squeeze your butt & tilt your hips forward in the middle.  Alternate sides.  An added bonus is that you will also be working your inner and outer thighs as well as your quads.  Makes sure you don't step out too far.  This will make it more difficult to keep your shinbone stacked over your ankle (which helps protect your knee).  

A few other variations we may try:

Keeping one foot on a glider while sliding into the side lunge position.  This will help us deepen the affect that the lunge has on the hip adductors and abductors. 

Performing a straight leg deadlift in between each rep to better incorporate the hamstrings.

Hinging forward and tapping the ground with each lunge to better isolate the gluteus muscles and incorporate more core engagement.

Sounds like fun, right?!?!

Trick-or-Heat!

Happy Halloween!

I can't believe Halloween is already here! Did anyone go to costume parties this weekend?  I can't wait to see everyone dressed up this week!  Last year looked like this:

Liam was a dragon & Izzy was a punk rock zombie!  Their grandma made the costumes & she is quite the seamstress!! I love that she is able to make such great costumes.  They always turn out better than I can even imagine they will.  Madeline is on the right (one of Izzy's best friends) and her costume is one of my favorite of all time.  She's a paper doll!  She even made a purse and the bow in her hair (and obviously a dress).  Very creative!  My sister and I used to love playing with paper dolls when we were kids.  I remember my favorite one was Princess Diana.  Do they even make those anymore?

I'd love to hear about any unique or elaborate costumes you've worn or seen!

 I finally got my pumpkin carved:

I tried to carve the top to look like curly hair, but everyone says it looks like a flower.  Oh well, close enough.  With Trick-or-Treat night right around the corner, I'm still trying to come up with a really good alternative to candy.  I'd love to have something to pass out to trick-or-treaters that they would actually be excited about getting that isn't candy.  Any thoughts?

Warming Up

Yowza!  What a difference a week makes!  If you are freezing in the midst of the climate change, might I recommend a great way to warm up...WORK OUT!  This weekend, I chose what I consider to be the easiest way to get warm, HOT YOGA!  Hot Yoga is not for everyone and I don't do it all that often, but it felt great to walk into a 100° room and sweat before we even got started.

Suuuuper sweaty!  I love it! 

I also did a little shopping this weekend.  My mom and I stopped by HomeGoods to see if there were any new essentials.  When we passed through the kitchenware section, my mom commented on how heavy the cast iron tea kettles were.  I hear the word 'kettle' and only one thing comes to mind...kettle bell swings!

I also warmed up with a new recipe.  I wasn't sure that it was going to be a hit, but I ended up being a huge fan.  I wish I had leftovers.  I initially got out some extra lean turkey in an attempt to make a clean Italian Wedding Soup recipe.  I was missing some key ingredients, so I just created something new.  My version of a loaded sweet potato:

It looks like a disaster but it tasted phenomenal!  I roasted the sweet potatoes for about 45 minutes at 375 °,  I browned the turkey and added Trader Joe's taco seasoning packet to it for a little heat.  I also sauteed some mushrooms and onions.  Those went on top of the layer of turkey.  Topped that with avocado and then topped the avocado with a dollop of plain greek yogurt.  It was a great combination of flavors.  Next time I make this I will add salsa to the pile-up.  

A BRAZIL NUT A DAY

Keeps the doctor away?

I started the morning with my favorite protein pancakes from an earlier post, but today I added some pumpkin to the recipe for some added flavor & Vitamin A ( Click here for more about why pumpkins are great! ). 

 

Another thing I add to my plate every morning is a Brazil nut or two.  They are an excellent source of selenium, which can give your immune system and your thyroid a boost.  For more details on that bit click here.

 

While I was eating breakfast I was getting my post workout drink ready for later.  Today I just tossed together a common favorite for me:

 

I love using frozen spinach in lieu of ice.  It's easier to blend, you can't even taste it & it adds some great nutrients!

 

Arms & Abs

My workout today focused on arms and abs.  At first, it didn't seem too intense, but by my third round I was really feeling the burn!  Especially in my abdominal muscles!!  Try it if you dare!

 

 

So Taboo

We had game night at my sisters house tonight.  The game of choice:

 



 

(picture found on Wikipedia)

 

I love this game!  You divide into teams.  When it's your teams turn, you grab a stack of cards, each card has a key word at the top and below the key word is a list of words that would be commonly used to describe the key word.  You have to get your teammates to guess as many key words as possible without using any of the 'taboo' words listed underneath it.  So, it's basically the board game equivalent to a version of $25,000 Pyramid.  Remember that show?

 

Taste Test Junkie

It was my job to bring a dessert to game night, so I tried to make it healthy, but still something others would consider dessert.  I am on this taste test kick, so I made 2 new brownie recipes to see which one we would like better.  They came together like this:

 

 

Option A was made with an almond butter base (16 oz jar) and used just 5 other ingredients: 1/2 cup maple syrup, 1 tsp vanilla extract, 1/2 cup unsweetened cocoa, 1 egg, 1 tsp baking soda.  I baked them at 325° for about 35 minutes.

 

Option B was a black bean vegan brownie and it did not turn out so well :( I'm not going to even go into details with this one because something went horribly wrong.  I cooked them forever & they still turned out like bean soup with a hint of cocoa.  I will say that I learned something very interesting while studying vegan baking.  You can take 3 tsp of milled chia seeds and add 6 tablespoons of water to create an 'egg' type consistency and use this in your baking in lieu of actual eggs.  I'm not sure if that is part of what led to my epic fail on these brownies, but I think I will try the technique again when I'm in the mood for some vegan baking.

So, needless to say, the almond butter brownies won the taste test!

 

 

What are your favorite boardgames or game night games?

 

 

 

 

 

 

 

 



Double Entendre

Taste Test!

My client & friend, Diane sent me a great email yesterday with some healthy Halloween tips.  Included in the email was a recipe for a pumpkin protein shake.  I love pumpkin puree when it's baked into things, but I've always been hesitant to try it blended or stirred into a drink or oatmeal, but I was intrigued to give this recipe a try.  Diane is an Arbonne consultant (Arbonne products are premium health and wellness products) and this recipe called for 2 scoops of their vanilla protein powder.  I have tried their protein powders before and they are fantastic, but I didn't have any on hand, so I substituted with another brand.  If you'd like to see what the Arbonne products are all about, you can check out Diane's website.

Here is how the shake started:

 

It turns into this:

 

 

I included the original recipe.  Instead of water, I used FlaxMilk.  It's only 25 calories per serving and it has 1200mg of Omega-3 fatty acids per serving.  It also has Vitamin A, B12, D and Calcium, so it's 25 calories well spent, in my opinion.  If you really want to amp up the nutritional value on this one, add a handful of frozen spinach instead of the ice cubes.  It does take away from the visual appeal (orange and green do not = a pretty color) but it takes great & you hardly notice the spinach.  I tried this as my post-workout drink today & it was phenominal!! I was worried that it would taste like I was drinking babyfood because of the amount of pumpkin puree, but with the vanilla and the spices, it was full of flavor.  I think the hint of ginger is what sold me on the drink.  Nothing refreshes you will still giving you that warm & cozy kick like ginger does.  This is going to be a new staple drink for me! 

 

 

Being Flexible

We stretch to surpass our previous limits.  I mean that as a physical and mental challenge.  Our bodies and minds want to be challenged and pushed to new limits.  So, flexibility can be quite the double entendre ( I love when I get to use the word 'entendre').  The next time you are physically stretching your body, allow your mind to open up too.  It's a great time to think of what your personal goals are and how you can achieve them. 

When considering flexibility as an aspect of good health, hamstrings and hips are king.  These muscle groups work together to support proper posture and alignment.  When your hamstrings and/or hips are tight, you tend to tilt your pelvis forward which causes you to round your shoulders forward and before you know it you're walking around like Mr. Magoo.  So I guess Shakira was right...your hips really don't lie.  Tight hips expose other physical ailments that you will feel inside and out.  The entire body really works together as a system, so when you neglect one aspect of your health, it has that trickle down affect on the rest of your body.  So what can you do?  Below is a link to FitSugar.com for 8 great stretches to help you work toward doing the splits.  Maybe you don't want to do the splits (secretly, you know you do), but the point is, these stretches will open up your hips and increase flexibility in your hamstrings. 

 

Happy Hips and Hammies!

 

 

Warning:  When we are stressed, we tend to harbor tension in our hips and hip flexors, so when doing deep hip stretches, you release a lot of mental tension as well.  If you find yourself crying while holding these stretches, just know that you are releasing tension, and crying is perfectly acceptable :)

 

 

Bedtime Taste Test

I did a taste test last night as well.  I love brewing tea, especially in the evening.  The ritual of it is calming and it helps me sleep.  However, I've recently been introduced to The Keurig and while I love ritual of brewing loose tea in the evening, I thought I'd give this convenient option a chance.  They have a limited selection of teas, but I did find 2 chamomile options.  Twinings-Chamomile and Celestial Seasonings-Sleepytime Tea. 



 

 

They do taste similar, but there was an obvious winner in my opinion:

 

 

 

While I still love brewing my loose tea leaves, this can definitely be a nice substitute on the days I want something quick and easy. 

 

Do you have a Keurig?  Do you like it?  What is your favorite brew?



 

 

 



Walk It Out(side)

Impromptu Workout/Me Being a Dork

I hope everyone had a great weekend!  It was gorgeous here in Ohio so we headed to a pumpkin patch to embrace a traditional fall day.  Saturday was supposed to be my rest day, but I couldn't resist doing a few bicep curls when I saw this guy:

And this guy:

 



So I had an impromptu pumpkin patch workout...I'll still consider that a rest day ;)

I love Fall because it leads into the 'tradition' season.  I think that the best part of the holidays is the comfort and familiarity that traditions bring.  What are your Fall traditions?  Please share!  I love creating new traditions and hearing about what other people have done year after year.

Our effort to capture the perfect shot.  We can't even blame the kids for not looking at the camera!  Steph and I are just as distracted.

 

 

 

Walk it Out

Do you enjoy walking this time of year?  Myself, along with some other experts, contributed some great tips to this article about how to make the most of your walking routine.  The article ran in the Dayton Daily News.  Check out the online version here:

 

Walking: How to step up a routine to the next level

 

 

If you have any tips on what you do to keep your walking routine fresh, let me know!

 

 

What else can you do with squash?

So we know you can use squash (read:pumpkins, gourds, etc.) for exercise, but in addition to that obvious trait, they also make for a great meal.   I served as the test kitchen for my mom this weekend.  She recently met with the author of the cookbook Forks Over Knives: The Cookbook, Del Sroufe.  This is an amazing cookbook with over 300 plant based recipes.  The recipe I got to taste:

 

 

Sorry, I had to take several bites before the urge to take a picture struck me.

 



This is a vegan recipe that is loaded with nutrition & flavor! It was definitely filling enough to be a meal on it's own.  That middle layer has beans and spinach in it, which helps with the 'being filling' factor and that sauce on the top, the main ingredient is cauliflower!  It's genius!  I can't wait to try some other dishes from this book. 





 

 

I've got to run...Michael Bublé is on The Voice tonight!

 

 

An Apple a Day

Do you like apples?  How about FREE apples?  If you have an Earth Fare in your area, you can get a free pound of organic apples with any $10 purchase:

 

 

When you eat your free organic apples, make sure you eat the skin.  Did you know that the ursolic acid found in the apple skin helps prevent muscle atrophy and actually promotes muscle growth?  They also help with a whole other slew of problems.  Check out the link below if you want to read what else they can do for you:

 

Apples do what??? Click here to find out!

 

 

Here is what you will look like if you eat your apple skins:

 

(results not guaranteed ;)





 

 

Guess what else helps with muscle growth...weight training!

 

Do you have a favorite body part to train?  I go through phases where I prefer training one area over another.  Right now I'm loving back exercises, but for the longest, I was shoulder crazy! So, in honor of my shoulder training fetish, here is a great should series:

 

 

 

 

 

Once you get through these 4 exercises once, do 15 reverse lunges, alternating legs.  This will keep your body warm and maximize your caloric burn while you workout (and allow your shoulders a little recovery period).  Repeat the shoulder exercises and reverse lunges again.  The number of times that you should repeat this circuit will depend on your current fitness level.  Listen to your body and if you have questions, let me know (or consult a trainer).  I am happy to provide photos demonstrating each exercise, so please don't hesitate to ask if you'd like to see that.

 

 

 

 

 

 

 

 

 



 

 

 

I Like Coffee, I Like Tea

Do you drink coffee?  I didn't until a few years ago.  I've always been a tea drinker.  Green, white, rooibos, herbal...I like it all.  My coffee habit started as an occasional thing.  I'd get a soy latte from the best coffee house in the world- Cup O' Joe (preferable the one in the Short North).  But, eventually I started drinking it almost every morning.  I still can't comprehend why.  I don't like the way caffeine makes me feel.  On the days I don't have it, I seem to fill myself with more water.  I actually feel like I have a healthier glow and more energy when I DON'T have coffee...so what am I doing right now as I type this:

Why?? That, I haven't figured out.  But, is coffee good for you or not?  I've heard both sides of the story.  Below is a link to two expert opinions.  Let me know who's side you're on!

Dr. Patricia Fitzgerald & Mark Hyman, MD share to scoop!

In my opinion, individuals process and metabolize things differently, so what is right for you may not work for the person next to you, so listen to your body & respect what it needs to operate at it's fullest potential  One thing that all of the 'experts' agree on...MODERATION! 

 

Need some energy?

After reading that I'm ready to create some non-caffeine energy on my own!  Today was a leg day for me, so I'm feeling a little noodley from the waist down.  I came across this 15 minute series from Yoga Journal that focuses on energizing the pelvis in legs.  I'm going to give this a run through before heading back to the gym for my afternoon clients.

Energize the Pelvis & Legs from YogaJournal.com

And if you're having trouble with Tuesday rage today, here is an inspiring image:

Camera Ready?

It's Monday! I actually love Mondays. I know, sometimes I even annoy myself. I just like the idea of a fresh start or new beginning. I suppose you don't need Monday for that, fresh starts can happen whenever you choose to make one. Another reason I love Mondays: I love hearing about my clients' weekends. They always have great stories to tell about things that they got into.

October is flying by, so I decided to prepare a cleaned up version of a pumpkin cookie. I'm posting a video below. I intentionally didn't watch the video, otherwise, you all would never get to see it. I don't know if anyone feels this way, but I hate the sound of my recorded voice (which I assume is what it actually sounds like to others) so, I knew if I proofed the video, I wouldn't post it ;). So, hear I am, getting the pumpkin walnut cookies prepped for baking:

 

 

And they turn out looking like this:



 

 

 

I baked them at 375° for 18 minutes.  I am no food artist, so you can likely make yours more attractive.

 

Total Body Monday

 

I often take Sunday as a rest day or light cardio/activity day for my workout, so by Monday I'm ready for an intense, total body workout.  If you can't make it to the gym (or to meet with your trainer), try something like this when you wake up in the morning:

 

 

 

I feel I should add a disclaimer: that is not me in the image.  The picture was found on Pinterest and the text was added by me.  Also, as with any workout...exercise can be dangerous (as can handstanding on top of a building) and both should be done at your own risk.  Of course, it is always suggested that you consult with a doctor before starting an exercise program.

 

 

That workout will definitely get your heart rate up and get your muscles burning.  It's great calorie torcher and should help you work up a sweat.  I like to do workouts like this when I don't have equipment at hand.  No excuses with this one!  If you are short on time, do the circuit once.  You'll be done in less than 10 minutes!

 

 

I'd love to hear your feedback!

 

 

Here's is my question of the day...Anyone else have issues with hearing their recorded voice or seeing themselves on film?  Have you ever posted a video of yourself on YouTube?





 



Fit for Life

Good Morning!

I love Sundays because I can get going a little more slowly in the morning.  The rest of the week I get up around 4:30am, which is great because I can get so much accomplished in those few extra hours, but I am certainly in love with the occasional late morning.  It allows me to spend a little more time on breakfast.  Clients often ask me what I eat, so here is my preferred morning routine:  I always have a 12-16oz glass of water with lemon as soon as I wake up.  While I am drinking that, I'm working on turning this:

 

Into this:

The pear and cucumber give it a really fresh flavor & the lemon and ginger give it an energizing bite.  The kale and broccoli make my cells dance for joy.  I swear I have a healthy glow as soon as I get this in my system ;)  I can actually feel my cells renewing!

 

Once that's had time to do it's trick, I put together something with a little more staying power.  I love these protein pancakes.  I got the recipe from another blog, Peanut Butter Fingers and I just changed it slightly to reduce the amount of sugar.  It's likely that you'll find her original recipe a little bit tastier than mine, but here is how I eat it:

 

 

 

This makes 2 servings.  I will sometimes add vanilla bean, cocoa powder, banana or whatever flavor I'm in the mood for to change it up a little. I usually top it with 1 tsp of pure maple syrup (if I'm going to add sweetness to something, that's almost always my method of choice).

 

So that's what a typical breakfast looks like for me.  On those days that I get up at 4:30, my breakfast routine changes slightly, which I'll share with you later.  

 

Let's talk workouts! 

 

I recently had the opportunity to contribute an article to a functional training magazine 11Athletics.  It was a great experience.  I loved writing a workout then seeing it come to life through pictures.  Here is the feature:

 

This is the Women's Fitness feature, but men can probably handle it too...