I had a busy weekend of travel and running around with two high energy boys, three and seven years old! Luckily, I was able to get a decent amount of sleep, even after being karate chopped in the back numerous times from my nephew during our sleep over.
But still, coming home from a 10+ hour drive in less than 48 hours can leave the body feeling tired and stiff! My plan was to do this work out last night when I got home, but se la vi! Life happens and here it is tonight.
OH my goodness, does this feel amazing!!!
The session only took me about 15 minutes and I feel like I could either sleep for 10 hours or run a marathon now. It is a perfect combination of yoga, pilates, body weight exercises, and stretching. If you do not know what an exercises is, feel free to message me! OR google is your best friend!
Have fun, enjoy, and feel the yumminess!
head circles- 5 per side
seated cat cow- 8
cat cow- 8
bird dog- 8 per side
downward dog- 20 seconds
sun salutation- 3
lunge- 10 per side
sun salutation- 2
elbow plank- 30 seconds
sun salutation- 2
inch warms- 5
squat- 15
side lunge- 10 per side
wide legged forward fold - hands clasped behind back- 20 seconds
downward dog- 20 seconds
sun salutation- 2
plank- 20 seconds
side plank- 20 seconds per side
sun salutation- 2
cross body mountain climbers- 10 per side
downward dog- 20 seconds
pigeon- 30 seconds per side
single leg stretch (knee bent)- 10 per side
Single straight leg stretch- 10 per side
super mans- 8
child's pose- 30 seconds
child's pose thread the needle- 20 seconds per side
XOXO
Monday, August 21, 2017
Sunday, August 6, 2017
The Local Lunchbox
The Local Lunchbox
Check out this article by clicking on the link above!
I researched all the local restaurants in our small town of Thomasville, Georgia and picked the "healthiest" items on the menus! This was really fun for me and I hope you get to experience a little of our fun, southern style. The article starts on page 32.
XOXO
Accountability Partner
Accountability Partner
What is one of the best ways to keep your health and fitness
on track? Having an accountability partner!
I do believe every article I write has the phrase, “find an
accountability partner” in there somewhere. That is because it really works!
This is one of the main reasons why people hire a professional, is because they
just can’t, or won’t, do it on their own. Having an awesome and reliable
accountability partner will not only keep you on track, but will also make your
path to health more fun! It provides a great stress relief and social time for
those who find it hard to take time for themselves. It also serves as a means
of bonding for individuals such as family members or co-workers.
Today I’ll be giving you two great partner workouts that can
be done at home or in a gym/studio. The only equipment needed is one medicine
ball and two resistance bands. Both are available to buy at Wal-Mart or Target
for a decent price. I will also give you some ideas on how to utilize an
accountability partner for more then just working out!
A) 1-3 sets/8-12 reps
Squat with ball toss
Lunge with ball toss
Plank hold with lateral jump
Push Up Claps
Russian Twist ball toss
B) 1-3 sets/10-15 reps – use resistance bands for all
exercises except swimmers
Squat hold with row
Squat hold with biceps curl
Lunge with Chest Press
Triceps Extension
Trunk Twist
Swimmers
For many people, accountability partners are crucial to the
success of their health journey. It is very important to find someone with whom
you share similar goals. Keep encouraging each other, even on days when you
don’t want to do it either. Make the appointment to meet, no excuses. Stay
positive and find ways to keep the work outs fresh. Keep track of your
progress, when you hit goals, reward yourself. Go shopping for new work out clothes
and shoes.
So how else do we get the benefits of having an amazing
accountability partner? Easy, you now have another cook to help you! One day of
the week, each partner doubles the recipe, and meals are exchanged! Partners
can discuss the meals at their work out. It’s easy to double a recipe and then
you both have one more healthy meal planned for the week! If you do not want to
double a recipe, just split the meal in half. Here are some great ones to start
with. I have made it super easy with two crockpot meals found on Paleomg.com.
Enchilada Chicken
Stew
Ingredients
- 2lbs
chicken breasts
- 1
yellow onion, chopped
- 1
green bell pepper, chopped
- 1
(4oz) can of chopped jalapenos
- 1
(4oz) can of chopped green chiles
- 2
tablespoons coconut oil
- 1 (14oz)
can of diced tomatoes
- 1 (7
oz) can tomato sauce
- 3
garlic cloves, minced
- 1
tablespoon cumin
- 1
tablespoon chili powder
- 2
teaspoons dried oregano
- salt
and pepper, to taste
- bundle
of cilantro, to garnish
- avocado,
to garnish
Instructions
- Pull
out your crockpot and add your chicken breasts.
- Then
add the rest of the ingredients on top, in any order.
- Put on
low for 8-10 hours or high for 6-8.
- After
it's done cooking, use tongs to pick at the chicken to shred it in with
all the ingredients.
- Top
with cilantro and some avocado.
- Eat
up!!
Mushroom Gravy
Slow Cooked Rump Roast
Ingredients
- 1-2
lbs beef rump roast
- 3-4
cups organic low sodium chicken broth
- 1-2
large onions, roughly chopped
- 5-6
garlic cloves, peeled
- 1
container of mushrooms, sliced
- salt
and pepper to taste
- 1
teaspoon garlic powder
- 1
teaspoon onion powder
- ½
teaspoon paprika
- ½ cup
full fat coconut milk, canned
Instructions
- Pull
out your crockpot and add in your broth, coconut milk, onions, garlic,
mushrooms, and spice to your crock pot and mix together.
- Make a
little room in your crockpot around the mushroom mix and plop that cute
little rump roast in the pot.
- Turn
on low for 6-8 hours or high for 4-6 hours.
- Then
you eat it!!
Exercise For The Busy Woman
Exercise For The Busy Woman
School is in full swing, homework
and laundry piling up, practice, games, bills, groceries, and the list goes on.
For working moms, stay-at-home moms, or the businesswoman, finding time to work
out is essential and quite honestly missing!
Being in the fitness industry for over nine years, one of
the most common excuses I hear for not exercising: “I just don’t have the time”.
I want to get straight to the point
-- there IS time to work out. The key is finding the little things to do and
adding them all together. You can do small things every day that will keep you working
better, looking better, handling life better (eh huh… kids), and most importantly
feeling better.
If you can dedicate only 10 minutes
a day to exercising, aka exercise, your mind and body will thank you for it. By
the end of the week, that’s over an hour of exercise you would not have done!
Simple exercises like:
·
Jumping Jacks
·
Running up and down the stairs (whoo that’s a
tough one!)
·
Squats
·
Split squats
·
Burpies
·
Goodmornings
·
Push-ups
·
Reptile plank
The list can go on and on. Great
news is we have so many resources at our fingertips for on-the-go women.
Pinterest, exercise blogs, and even Instagram have some great workouts you can
follow daily. Here’s my only request; seek professional help first to make sure
you won’t injure yourself.
Now for the rest of you out there…
those who say you don’t even have 10 minutes. So what am I to do for you? This
is when the little things really add up. If you have kids, this is a fun game
for everyone. Make a calendar of exercises, each day of the month you have to
do the same repetitions as the date. So, on August 15, you do 15 squats; September
3, three burpies.
Sample Calendar:
|
Sept 15
15 Squats
|
Sept 16
16 Burpies
|
Sept 17
17 Walking Lunges
|
Sept 18
18 Toe Touches
|
Sept 19
19 Plank Toes Taps
|
Sept 20
20 Good-mornings
|
Sept 21
21 sec Mountain Climbers
|
OR do two exercises a week in September. At the start of each week do five push-ups, and five squats. Add one a day, and by the end of the week you’ll be doing 12 push-ups and 12 squats. Then pick two new exercises the next week.
Remember, every bit counts. Take
the stairs, park farther away from the grocery store, go for a walk after lunch
or dinner, wake up five minutes earlier and stretch. Believe me, all these
little exercises will make you feel more energized and possibly find more time
for exercise! Or, maybe you will even begin to like exercise! That is your main
goal, didn’t you know?
Natural Ways To Boost Your Metabolism And Energy
Natural Ways To Boost Your Metabolism And Energy
Hopefully we have been doing our best to stay with our New
Years Resolutions and are excited for the summer season. Our metabolisms and
energy have been boosted and we are ready to hit the sand running. Or, maybe we
have fallen a few flip-flop steps backwards over the past few months. Instead
of looking and feeling like that perfect pool float you could lie on for hours,
full of energy and stamina; our resolutions look more like those pool floats
that have the resemblance of a limp noodle. Feeling like we have little to no
energy, and definitely no stamina. With all the gimmicks, fads, and vast
amounts of information being slung at you from all directions; it is sometimes
hard to wade through the muck to find some simple answers. Yes, we all want to
look awesome in a swimsuit. Bay Watch has nothing on us! But let’s face it, all
we really want at the end of the day is to feel good, full of energy, and have
a steady metabolism.
So why not make it simple and apply some easy lifestyle
changes to fuel your metabolism and energy:
Move: How many times do we have to hear this word until it
really sinks in? The importance of movement cannot be stressed enough. Your
body will love you back very quickly for just getting up and moving it every
day, multiple times a day. You do not have to do anything crazy like run a
marathon or bench press 500 lbs. Our bodies were made for movement, so anything
is better than nothing. Here are some simple ways to get moving:
·
Create a Walking program with some friends
·
Follow a steady work out routine
·
Play a recreational sport
·
Train for a 5k
·
Walk around your office building once every hour
·
Try a fitness class
·
Hire a personal trainer
Soak up some sun: Go outside and breath the fresh air every
day. The sun has some incredible benefits, including Vitamin D. Vitamin D helps
fight infection, boost your energy levels, and prevent chronic disease. Here
are some more amazing benefits we receive from the sun, just don’t forget your
sunscreen:
- Pain-killing
(analgesic) properties
- Increased subcutaneous fat
metabolism
- Regulation of human
lifespan (solar cycles appear to be able to directly affect the human
genome, thereby influencing lifespan)
- Daytime sun exposure
improves evening alertness
- Conversion to metabolic
energy (i.e. we may “ingest” energy directly from the sun, like plants do)
Start your day off right: How many of us chug a caffeinated
drink, or two, first thing in the morning? Guilty as charged! How about we try
feeding our bodies a sweet little mixture that has countless benefits. Apple
Cider Vinegar was discovered around 5000 BC, and was soon known for it’s
medicinal purposes. Listed below are the many benefits and aids of consuming
ACV first thing in the morning and/or before a meal:
·
Antioxidant- rick in bioactive components
·
Antimicrobial- kills bacteria and fungus
·
Diabetes- lowers blood sugar levels
·
Heart health- found to lower LDL and
triglycerides
·
Weight-loss-increasing satiety and reducing the
total amount of food consumed
·
Sinus Congestion- breaks up mucus
·
Sore throats- antibacterial
·
Digestion and Acid reflux- improves acid content
in stomach
·
Boost Energy-contains potassium and enzymes to
help banish fatigue
The Apple Cider Vinegar Recipe:
1 tsp of Bragg’s Apple Cider Vinegar
1 tsp lemon juice
1 tsp honey (or stevia to taste) optional
*I like to add turmeric powder; it is a great
anti-inflammatory remedy
Mix all ingredients
in warm water and drink first thing in the morning, before a meal, or mid
afternoon for a quick pick me up. The sweetener is optional, try it a couple
different ways and find what you like. You can even add some Cheyenne pepper to
spice it up! If that’s what you are into…
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