Something Better Is Coming Soon

I am realizing more and more that life is unpredictable and you have to make the best of the situations that are in front of you.  This isn’t always a bad thing.  Actually, it’s very possible that it is a blessing in disguise.

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Sure the idea of safe living where you never risk disappointment sounds nice, but it’s a myth.  Helen Keller said it perfectly, “there is no such thing as security in nature…Life is either a daring adventure or nothing!”

Life and fitness, they are an adventure!   This outlook will put you in a state of positive expectation and invoke good things to flow into your life.  God has your back.  He has your best interest at heart.

Open the eyes of your heart to serendipity because that secret wish, that innermost desire, it could happen.  If it doesn’t, you will survive, just give yourself a time limit on a pity party, then shake the dust off your wings and fly again!

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Total Body Workout You Can Do At Home

If you are in a hurry or looking for a way to maximize your time then working out at home is a great option!  I have put together a total body workout that will work your core, balance and tone you up.  I know the grind of daily life can make working out seem too hard but it can be done.  Even if you can only workout for 10 min. do what you can.

Focus on finding the solution and take charge of your health and fitness. 

You can perform this workout as a circuit by going through each exercise without stopping and rest when you have completed all of the exercises.  The other option is to perform a set of and exercise, rest 30-45 sec. then repeat the same exercise again.

  1. Your 1st exercise is a glut bridge.  Lift and lower your hips and make sure to press through the heel of your shoe when lifting.  Perform 2 sets 25 reps for beginners.  Advanced 3 sets 25.

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2.  Your 2nd exercise is a squat with a shoulder press.  Hold the dumbells at shoulder height as you squat, then press them overhead when you stand.  Beginners 2 sets of 12-15.  Advanced 3 sets of 15-20

3.  Balance dumbbell rows.  You can start by keeping the toe down on the ground then raise the leg up once you feel stable.  Beginners 2 sets 10 Advanced 3 sets 12.

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4.  Push ups.  You can perform these on your knees for a modification.  Make sure to keep your abs and lower back tight.  Beginners 2×15  Advanced 3×15

5.   Curtsey Lunge.  Take a big step back at a diagonal angle, lunge, step center and perform a bicep curl.  Repeat this on the other side.  Beginners 2×10 (each leg) Advanced 3×12

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6.  Tricep Dips.  Perform this off a chair or bench that is secure.  Keep your tush close to the chair when you lower down.  Beginners 2×12  Advanced 3×12-15

7.  Ball Pass.  Start with the ball behind your head.  Bring your legs up and pass the ball off to the legs & lower down toward the floor.  Beginners 2×8-10  Advanced 3×10-12

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8.  Knee tuck.  Position your shins on the ball.  Hold your core tight as you pull your knees in to your chest.  2×12

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Advanced version is a Pike Press on the ball.  Perform 3×10-12

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Enjoy your workout!  Let me know if you have questions.

3 Steps To Get Results In Your Body & Life

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About 4 years ago I was an Intern Chaplain at a hospital in Ohio.  I was finishing up my summer program, & just weeks away from making a big move to New Orleans.  I am an emotive person & can cry with just about anyone, however, I noticed that I was doing this more than usual.  I came to my supervisor because I didn’t want to freak out the patients.  I was also conflicted & questioning my decision to move.  He explained that I was grieving, & he then gave me advice that continues to empower my life today.

He said, “be a heroine in your own life’s journey.”  By appealing to my yearning for adventure and personal power, I was able to go after my dreams instead of making excuses for not taking a risk.

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Many people have dreams to lose weight, get in shape & have optimum health, however, their actions contradict them.  They say this & in the same breath list their reasons for not taking action.  ie.”I have to work all the time.  I have to take my kids to soccer & cheerleading practice.  My husband brings home junk food.  My thyroid is out of wack.”

As a society we are so quick to place the blame everywhere else but with the man or woman in the mirror.  These excuses hold you back from living the life you imagine. It’s time for the buck to stop with you.  Relinquish the victim mentality &  stop waiting for Superman to save you.  Stop waiting for Bob Harper to show up at your door or for Dr. Oz to expose some magic weight loss prescription.  It’s time for you to dust off your own cape & show up for yourself.

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When we blame our parents, the personal trainer, the dog & everybody and their brother for why we can’t lose weight, find a job, or have happiness we relinquish our power.  Stop the finger pointing & take 100% responsibility for your own life.

STEPS TO TAKE TO SHOW UP IN YOUR OWN LIFE:

  1. BE REAL.  Get honest with where you are in wanting change.  If you aren’t ready to take action, admit it.
  2. BE YOUR OWN HERO.  Decide to take on this new way of thinking.
  3. BE ABOUT IT.  Adopt the attitude, “change begins with me.”  You deserve better.  GO EARN IT!!!

Asparagus and Quinoa Salad

After indulging through the holidays and coming out of the winter months, your body is craving a cleansing.  This week I am sharing several detox salad recipes that are power packed with nutrients, but not at the price of flavor.  You can even enjoy your salad along with grilled cold water fish or chicken to get even more detoxing support through their good fats and protein.

Today’s featured detox salad is Asparagus & Quinoa.

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Quinoa, pronounced as Keen-wah, is a superfood that you will want to have as a staple in your diet.  I wasn’t too interested in it at first because I wasn’t wild about the taste, but after learning how amazing this food is, I’ve been finding tasty ways to cook with it.

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Here are just a couple of the benefits of this superfood:   Quinoa is one of the most protein-rich foods we can eat and contains all nine essential amino acids.  Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and this can alleviate migraines.  Other health benefits of magnesium include body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.  Shabang!  No wonder the Incas believed it increased the stamina of their warriors.

                                                Asparagus & Quinoa Salad

1 Cup uncooked quinoa008

10 asparagus spears

1 beet roasted and chopped

2 cups of spinach and mixed greens

For the Vinaigrette

*this serves 6 so you will have some to use later

                                 3/4 cup of olive oil

                                 1/4 cup Apple cider vinegar

                                 2 TBS water

                                 2 TBS Honey

                                 Season to taste with pepper

DIRECTIONS

  1. Cook the quinoa
  2. Trim the woody ends by simply breaking the ends off.  Place asparagus spears in boiling water for 2 min.  Plunge them in cold water.  Chop them in 1 inch pieces.
  3. Coat the mixed greens lightly with dressing.  Place quinoa on the salad bed, then the asparagus, top with beets.
  4. Drizzle with the dressing and toss.

Apple Cider Vinegar benefits are plentiful too.  I was surprised to find it helps with hiccups;)  But, for our purposes, the big reason you want to integrate this into your diet is because it aides in weight loss.  The acetic acid suppresses your appetite, increases your metabolism and reduces water retention.

Delight your digestive system and taste buds with this flavorful salad:)

Detox Without Starving

435  Are you ready to feel more energy, get rid of the belly bloat, have a glow to your skin & eyes, and an aura that exudes healthy confidence?  Then you will want to participate in this week’s goal to detox the body through healthy eating.  This week I will be posting some of the meals that I eat on the regular as well as the supplements and vitamins I take for optimum health.

I have never been on a liquid diet to cleanse, but I have always capitalized on my body’s natural detoxification system by eating clean & healthy.  You can do this too, and in the process find a love for health & fitness that will make you CRAVE this way of life!  You will notice the difference in how you feel & you won’t want to go back to unhealthy habits.

It’s really so simple & that is a good thing!  Generally when we overcomplicate something, it never works.  Here is where to begin…

 Commit to eat clean & healthy (eliminate processed foods, & replace them with healthy foods).  I want you to get the most out of this week, or whenever you choose to begin, so let’s commit to this & feel good about creating healthy habits in your life.

I start my day with a glass of water to get my digestive system flowing.  I also take a variety vitamins along with a healthy breakfast.

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The stress of daily life along with training can be demanding.  These are the vitamins I take to support my immunity, energy levels & to help my body age well.

Get your metabolism revved & power in your day by eating a healthy breakfast.  I want you to try this recipe 2+ times this week to help you debloat and get the benefits of the high anti-inflammatory omega-3s found in this breakfast.

     Coconut Chia Pudding

036When I first bought Chia Seeds, they kinda freaked me out a bit;) They have now become a fav of mine.  They are packed with Omega 3’s & fiber so they will fill you up & help you debloat.  Mix the following ingredients together before bed, and wake up to a tasty and nutritious breakfast in the morning.

INGREDIENTS:

3 TBS of Chia Seeds

1 cup of almond coconut milk (unsweetened)

1/2 TBS Honey

*sprinkle of stevia (optional)

Mix chia seeds, coconut milk and honey together in a bowl or mason jar.  Let it set in the frig overnight.  Top it with your favorite fruit and enjoy!

Commit to eating clean this week and your body will thank you!

 

Detox The Body Through Healthy Eating

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The past two weeks I have had several people share with me that they are doing a “cleanse,” which involves some type of liquid diet.  I can see how this might give an inner feeling of being cleansed & like you are starting fresh, but I’m not sold on this method.  I think the old adage, keep it simple, rings true here.

Being healthy is not so hard or complicated.  After 20 years of working in the fitness industry, I have heard all the new diets, & mostly from my clients.  The grapefruit diet, the Atkins, the cabbage soup diet, and on and on.  Honestly, as a personal trainer and healthy lifestyle coach, it’s exhausting because the truth is not complicated as you might be led to believe.

Eating clean & healthy is a cleanse.  Next week I will be sharing some of the recipes, beverages and vitamins I include in my daily diet that will keep your body in a state of being cleansed.

Lose Body Fat & Gain A Healthy Lifestyle

Spring is just around the corner and most people are feeling renewed energy & mojo to shed that “winter coat.”  Lets capitalize on this positive attitude because it will greatly support your efforts to lose body fat, especially while many of you are all ready making sacrifices in honoring Lent.

As you are giving up certain personal pleasures, keep the focus on the gains that these positive changes are bringing into your life.

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Whenever you feel the pressure internally to want to eat a pastry or skip a workout, remember why you started.  The mind can resist intensely when you are establishing positive habits. Refocus on what you will gain.  There is nothing that tastes as good as being in the best shape of your life!   You will be leaner, stronger, and have more energy.