Friday, February 25, 2011

Blast your workout

I haven't logged a workout in a while. Here's a fun, sweaty, and challenging workout. Give it a try!!

Adjustable Speed Rope

Warm-up (5 minutes)

Round 1

  • Jump rope - 5 minutes
  • Forward stepping lunges for 1 min, 15 jump squats
  • Backward stepping lunges for 1 min, 15 jump squats

Round 2

  • Jab,cross, hook, upper cut (right side) 3 min.
  • Travel push up 5 to the right and then to the left
  • Mountain climbers 30 sec.
  • Jab,cross, hook, upper cut (left side) 3 min.
  • Travel push up 5 to the right and then to the left
  • Mountain climbers 30 sec.

Round 3

  • Jump rope - 5 minutes
  • Side stepping squats 15 to your right, 10 burpies
  • Side stepping squat to your left, 10 burpies

Round 4

  • Jump rope - 3 minutes
  • Crab walk forward 45 sec., flip over 10 tricep push ups
  • Crab walk backward 45 sec., flip over 10 tricep push ups

Round 5

  • Jumping jacks 1.5 min
  • High knee run 1.5 min
  • Butt kickers 2 min.
  • Plank for 1 minute (knees or toes)
  • Side plank each side for 30 sec. (total of 1 minute) (knees or toes)
  • Boat pose hold for 1 minute
  • Superman's for 1 minute (back extension, lying face down)

Finish with
  • Child's pose for 1-2 minutes (thank your body for the awesome work it just did.)
  • For an extra push. Finish of with 20 minutes of power walking or running/jogging
Cool down and Stretch

Happy Sweating!! Pace your self and enjoy what you do. Leave a comment if you have any questions or shoot me an email.

Thursday, February 24, 2011

"If you can imagine it, you can do it."

You Never Know...
(Beware-I'm not a professional writer)

Every January people seem to be more motivated to eat better, spend less, workout more, etc. Well, every January comes for me and it seems to be the opposite with eating and spending. I don't really know why, but it can be frustrating.
A couple weeks ago I got a groupon for Barnes and Noble and I bought the book below.

Your Best Body Now: Look and Feel Fabulous at Any Age the Eat-Clean Way
You can get it on Amazon for $10.97

I've learned so much from Tosca Reno, and she's an amazing woman for turning her life around for the better at age 40. It's never to late to change something your really want to change. Tosca says "If you can imagine it, you can do it." Since I was a youngster I've battle with eating disorders and mentally abusing myself (wow, I just got personal). Any way from abusing my body I now have created new problems with my health (don't worry nothing major). Over the past few days I've wanted to just give in and not try to fix these problems. It seems much easier that way. And then I remembered "anything worth having, is worth working for (I don't know where I heard this quote)."

Well, with some help from a greater power, a supportive husband, and a good friend. I'm going to commit to fix them once and for all. Putting a band aid over it the past 16 years has only brought me back to ground zero, time after time. It always seems easier to just let the problem be, but if it makes you feel anxious's time to change it.

I've wanted to blog for sometime about how my passion for health and wellness started. I would like for my readers to really know me. This post kind of came out of the blue. In fact, I had no intention of posting this until I started writing. This isn't for you to pity me, it's for to know me and where I come from. We aren't perfect, crazy I know!! Life is a journey, and we need to enjoy it's ups and downs.

The past week or so I've run across some awesome readings that will help you get on track if you are trying to clean up your eating, or if you want to take the processed sugar out of your diet.

I found a great break down from Kori's blog (posted below). Kori an awesome blog. Click here for other great ideas.
Beginner level: Take out all refined sugars including corn syrup and white sugar. Also remove all white flour from your diet, as it’s also very sugar forming.You will need to read labels carefully when buying prepackaged foods. Instead use natural, more unrefined sugars such as rapadura, coconut sugar, honey, stevia.
Moderate Level: Remove all natural sweeteners as well, and only use fruit to sweet foods. Consider removing other starchy foods that can also feed yeast, or make you crave sugar more.
Advanced Level: Take out all sugar forming foods, including most grains, starchy root vegetables like potatoes , and fruits. Buckwheat, Quinoa, Millet are non-starchy grains that are generally acceptable on yeast free diets. Please, beware, if you have a yeast issue, taking out the foods that feed it may make you detox and have a die-off effect (which can make you feel sick and miserable). If you have any illness or health issue, you should consult your health provider before trying a anti-yeast diet.
Tips from Tosca Reno. Click here for her website.
1. Adjust your plan. If you find you're having trouble sticking to the steps you've outlined in your plan to achieve your goals, you need to assess what is hindering you. Reflect on which parts of your plan are not working and adjust them accordingly.
2. Celebrate the little victories, too. Have you lost five pounds of the 20 you aim to lose? Did you run one kilometer of the five you want to run by the end of next month? Those are big strides on the way to your larger goal and you should be proud of yourself! Recognize that you're doing well and use that to stay inspired!
3. Choose wholesome rewards. Instead of celebrating your achievements with unhealthy treats, give yourself a gift that helps you stick to your resolution. Buy yourself a new water bottle, borrow a new book from the library, take a hot bubble bath or go for a coffee - you earned it!
4. You are worthy. Remind yourself that you deserve to achieve your goals! Next time you find yourself making excuses for not staying on track with your resolutions, remind yourself that you are worth making the effort to follow through.
5. Take it day by day. You will encounter false starts and challenges. But you will also experience progress and triumphs. Don't give up on the big goal because you aren't seeing immediate results or you've slipped up a few times. As long as you remain consistent, you don't have to be perfect. Patience and the ability to pick yourself up and dust yourself off will eventually bring you to your goal. Remember, resolutions are difficult by nature. If they were easy, you wouldn't have to work so hard at sticking to them. Each day that you stick to your resolutions is one more step towards making them a lifestyle!
Happy Learning!! Enjoy your week.

Wednesday, February 16, 2011

Post Run Yoga

This looks amazing!!
I've really been trying to add more yoga/pilates into my routine. Your body will appreciate it, and so will your mind. Give it a try!!

Friday, February 11, 2011

I heart pumpkin!!!

Lady Orange Pumpkin Dip

Serves six

  • ¾ cup_canned pumpkin
  • ½ cup 1/3-less-fat cream cheese
  • ¼ cup packed brown sugar
  • 2 tsp. real maple syrup
  • ½ tsp. ground cinnamon

Pour all ingredients into a blender and mix until smooth. Serve dip with sliced apples or salted pretzels.

Nutritional info per serving:
97 calories, 4 g fat, 14 g carbohydrates, 2 g protein, 65 mg sodium

"Pumpkin offers a good source of complex carbohydrates and a whopping dose of vitamin A," says Traub.

Click here for more yummy foods and healthy tips

Skinny BBQ Turkey Burger

Turkey Burger

Perfect meal to spice up the weekend!!

Monday, February 7, 2011

Force for good....

Vitality (my daily dose of stamina) and Nuskin Enterprise are teaming up to do a Force for the Good challenge. One of my favorite things is to see people making the world a better place, and becoming active as they do it. We all have battles we face each day. I find when I try to help someone else, my battles don't seem like a real problem anymore. To learn more about Malawi click here.

Now I better get running.

Saturday, February 5, 2011

11 Healthy Super Bowl Snacks -

11 Healthy Super Bowl Snacks -

On the Go Fuel

Food to fuel our bodies is so important to have ready to go.
Download Device Me...<span class=

I don't know about you, but I'm always running around. Most days I've got a few meals packed to go with me in a cooler, and I'm set for when I'm out and about. This prevents me from getting too hungry and wanting to inhale everything I see. Meal prepping doesn't take long and it can save you from slipping up. I usually have my first 3 meals prepped and ready to go. Try it! It can simplify your busy day.

What is New......

This month, I’m launching an exclusive group for this new nutrition program and I’m super excited for it! You can learn all about it here...