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Friday, May 20, 2011
May 2011, Summer Focus, Know Thyself, Fruits and Veggies Link...
WOW! For most of you here in North Florida next week is the last week of school! Can you believe it? After the craziness of last performances, games and recitals pass take time to exhale and start relaxing. Summer is a wonderful time to reflect and refocus. Moms out there…take time this summer to reprioritize your health and fitness. Take the time to strengthen and rejuvenate your physical body…which will reflect positive benefits in your emotional and mental states as well. You deserve it after completing another school year!
The theme of this week’s talk is “Know Thyself”. This is possibly the most important truth when considering one’s personal health. Humans have been referred to as God’s masterpieces throughout the generations. Have you ever studied art? There are so many numerous beautiful and complex works of art in the world. Each is so unique in form, structure, texture, color; etc… such is with our physical bodies. This applies so readily to how and what you eat as well. Sure, there are fundamental truths to eating a variety of clean (NOT processed) foods such as fruits, vegetables, proteins, healthy fats and water…but do you know yourself? If you apply just any and all rules from the latest and greatest fad diet you may NEVER see the results you want! Why? You have to learn how to listen to and know your body. Certain foods that benefit one person can sabotage another. Listening to your body will also allow you to satisfy your bodies true needs (ok…don’t listen to the P.M.S. needs for chocolate J). Many of you know that I do not eat Gluten. Cutting gluten out of my diet has not only completely healed me of all stomach problems, but it has over time increased my energy level (hard to tell lately with 4 children). Step one in learning how to listen to your body is: Become aware of how you physically feel after you eat or drink certain foods. If you have experienced a plateau in your fitness or weight loss goals, try cutting out all simple carbs such as breads, after for a few weeks. Stomach problems? Try switching out milk products for almond or rice milk. Do you fluctuate between anxiousness and fatigue? Limit the caffeine and pour those diet cokes down the sink! But remember…a lifestyle change is NEVER a 100% all or nothing change, those never last. Instead of looking at your diet as a list of don’ts…look at it as a list of “I get to’s”. I get to eat healthy, I get to feel great, I get to try new foods… This week focus on becoming aware of how you physically feel after you eat…and if you are not happy with where you are in your fitness journey, by all means…switch things up!
For 11 Fresh Fruit and Veggie Recipes check out:
Now, on to exercise… Know Thyself there too. Ok, so the fundamentals of any program should include anaerobic and cardiovascular endurance training, strength training, core strengthening, and flexibility training. Attending BLGF or Beachside Bootcamp in Satellite Beach
SWITCH THINGS UP! Set some new goals, grab a friend and make her workout with you, add a new class to your list. HAVE FUN! I am way to easily bored to do the same workout again and again (ok, twice for that matter!). Spice things up and enjoy the benefits of a dynamic and comprehensive program that provides structure and fun! On those days when you just don’t WANT to…rehearse to yourself the benefits of consistent exercise. Here are a few of my list toppers:
Mental Clarity
Energy
Strength
Feeling thin and fit
Feeling youthful
Accomplishing my weekly goals…
That’s about all I can think of at J
You can also JOIN and READ the BLGF BLOG at:
Please friend me on facebook…then like the BLGF facebook page
THE NEXT 2 WEEKS HAVE SOME DAY CHANGES:
Classes meet
Off of
Fred George Road, NW Tallahassee
MONDAY-
A.K.A All Over Mondays…a high intensity circuit class that combines bursts of cardio with fabulous strength training moves. Geared to rev up the metabolism at the beginning of the week!
TUESDAY-
Cardio endurance. ALL LEVELS…come and get that heart pumping for the entire class…work on distance or speed, walking, jogging, or running. We meet across from Hunting Estates
WEDNESDAY-
Strength Training…always different methods and moves to tighten the body and build fat-burning muscles.
THURSDAY-
Flexibility Fridays…SO IMPORTANT for keeping your body LEAN and YOUNG! This is such a beneficial class for overall health and pain free living!
***NO CLASS FRIDAY OR MONDAY the 30th***
TUESDAY-
Another high intensity circuit class that combines bursts of cardio with fabulous strength training moves. Geared to rev up the metabolism at the beginning of the week!
WEDNESDAY-
Cardio endurance. ALL LEVELS…come and get that heart pumping for the entire class…work on distance or speed, walking, jogging, or running. We meet across from Hunting Estates
THURSDAY-
Strength Training…always different methods and moves to tighten the body and build fat-burning muscles.
FRIDAY-
Flexibility Fridays…SO IMPORTANT for keeping your body LEAN and YOUNG! This is such a beneficial class for overall health and pain free living!
What do you bring?
Yoga matt, towel, water and 2 sets of weights…I will supply the rest
Wednesday, May 18, 2011
PLANNING to WIN, Black Beans and Rice
I hope that you have all enjoyed the beginnings of Spring. This is such a wonderful time to engage in outdoor fitness with your friends! The weather is perfect, the birds are out and all is in bloom. I LOVE MAY!
In order to look, think, and feel our best, consistent exercise and healthy eating are a must! 4-5 consistent days of different forms of exercise paired with clean and balanced eating will have you enjoying your daily life in many ways. Depression, anxiety, fatigue, tight clothing, dull skin, achy joints, cloudy thinking…ALL of these can be easily defeated when you PLAN to WIN through a healthy lifestyle. Like most things in life, PLANNING is the key. I put time and energy every week into writing out my classes, planning my meals and shopping for healthy snacks. Like everyone else, if I don’t plan I go for what is easy and convenient and that tends not to be the best choice. Are you putting your exercise classes in your weekly planner? Or do you just ‘do’ them when you feel like it? Are you thinking about what you want to eat throughout the week…or do you just eat whatever you want whenever you want? Planning, not perfection, is the key to success in most every area of our lives. If you are finding yourself in a rut in regards to your health and or weight, change your plans…it is as easy as that!
For a more effective workout:
* Add 1-2 classes to your weekly routine
*Increase your weights (8lbs to 10lbs)
*Add 25 push ups and 25 crunches to your weekly routine (or do it twice a week!)
*Go for a walk or light jog in the evening once a week
*Go for a swim!
*Increase the intensity or duration of your cardio sessions
* Have an accountability friend to meet you at class…someone who knows what you plan on doing on a weekly basis, and who will hold you to it
* Early Birds? Get to bed a half an hour earlier.
* Set a 4-6 week goal :
I will attend 16 classes this month.
I will increase my 5K time in the next 6 weeks.
I will sign up for a race this Spring.
To Lose Extra Body Fat:
* Skip the sugar in the coffee
*Eliminate the extra liquid calories (Soda…and DIET soda!, juices)
* Switch out fluff snacks with nutrient dense snacks
* Be aware of how your body responds to the carbohydrates you are eating…maybe limit some in the latter parts of the day, or eliminate some all together
*Allow yourself a designated ‘treat’ once a week so you don’t feel deprived
*Drink Water!
*Include healthy FATS…YES, FATS…into your daily meals/snacks to keep the body balanced and full
*Cut out processed, boxed foods and foods with chemicals…this will allow you to begin to feel what you are truly hungry…Fruit, Vegetables, Carbohydrates, Protein??? When you eat what your body needs, you won’t over-eat and you will feel full while losing extra weight you don’t need
* Don’t allow yourself to become ‘starved’ before dinner. Remember the 3 bite rule: If you have another hour before dinner but you are starting to be hungry, eat 3-4 bites of something to tide you over
*PLAN YOUR MEALS AND SNACKS before you go to the grocery store! Keep them as easy and convenient as can be. Maybe wash all of your fruit, or chop veggies all at once and store them serve-ready in your refrigerator.
***I AM LOVING WHOLLY GUACAMOLE! Eat this with carrots, cucumbers, peppers, sliced Chicken, salad…***
BLACK BEANS AND RICE:
*I make Sushi Rice (I honestly do not like brown or plain white rice, sorry!)
Beans:
1) Sauté an onion for about 7-8 minutes in some EVOO until tender
2) Add 1 TBSP of minced garlic (I usually prefer fresh…but not here)
3) Stir onions and garlic together and add ½ TBSP of ADOBO, stir
4) Add 2 cans of Black Beans, NOT drained
5) Add the juice of one lemon or lime
6) Stir and add some cilantro as an option
Heat up and serve over rice with some reduced fat sour cream and/or cheese!
Classes meet
Off of
Fred George Road, NW Tallahassee
MONDAYS-
A.K.A All Over Mondays…a high intensity interval class that combines bursts of cardio with fabulous strength training moves. Geared to rev up the metabolism at the beginning of the week!
TUESDAYS-
Cardio endurance. ALL LEVELS…come and get that heart pumping for the entire class…work on distance or speed, walking, jogging, or running. We meet across from Hunting Estates
THURSDAYS-
Strength Training…always different methods and moves to tighten the body and build fat-burning muscles.
FRIDAYS-
Flexibility Fridays…SO IMPORTANT for keeping your body LEAN and YOUNG! This is such a beneficial class for overall health and pain free living!
What do you bring?
Yoga matt, towel, water and 2 sets of weights…I will supply the rest
Tuesday, May 17, 2011
CROCKPOT GRANOLA RECIPE
Welcome to your Weekend!
I know it has been a while! I guess that is bound to happen with 4 kids, soccer season in and home-schooling. How are all of you? Are you enjoying the FABULOUS weather? I hope you are enjoying the benefits of consistent exercise and healthy eating. About once a year I like to include alist of the numerous benfits of exercise…this helps to remind us all, especially you early birds, about the blessings of putting in the hours!
This past Monday we had a great interval class made up of combination moves. Many of the exercises were new to me…and I have been teaching for almost 15 years! Let’s just say that I haven’t been that sore in a very, very long time! It is so exciting and fun to challenge your body in new ways, and to reap the benefits.
Let’s face it, though! You can work out all of the time…but let’s not forget healthy eating. Eating well has so much to do with everything…how you feel, how you sleep, your skin, your MOOD, your energy! Eating well is NOT eating strict and ‘perfect’. It is about choosing foods that provide for your body, versus foods that steal. It’s about eating between the boundaries of true physiological hunger and fullness. Eating well is about loving yourself, not punishing ot torturing yourself to fit into your bikini. Below I am including one of my favorite breakfast foods for my son and I (Gluten-Free!).
I have been having my members text me their workout days (the days they plan on attending) on Sundays. This gets everyone to view their workout as an appointment sketched in stone…something not to miss. (Ok, ok…and it helps me keep up with everyone’s schedule at J ). Exercise is mind over matter. Pencil in your weekly goes and just do them…scratch them off of the daily to-do lists. Don’t allow yourself to give you any back talk when it comes to getting the job done! You will thank yourself later. I ALWAYS feel mare cloudy and slow on days that I skip! Just get it done!
Classes meet
Off of
Fred George Road, NW Tallahassee
MONDAYS-
A.K.A All Over Mondays…a high intensity interval class that combines bursts of cardio with fabulous strength training moves. Geared to rev up the metabolism at the beginning of the week!
TUESDAYS-
Cardio endurance. ALL LEVELS…come and get that heart pumping for the entire class…work on distance or speed, walking, jogging, or running. We meet across from Hunting Estates
THURSDAYS-
Strength Training…always different methods and moves to tighten the body and build fat-burning muscles.
FRIDAYS-
Flexibility Fridays…SO IMPORTANT for keeping your body LEAN and YOUNG! This is such a beneficial class for overall health and pain free living!
What do you bring?
Yoga matt, towel, water and 2 sets of weights…I will supply the rest
Here is the Granola Recipe I was talking about. You cannot screw it up! Add more or less Oats until you have the texture you like.
½ Cup of Coconut Oil
½ Cup of Honey
1 tsp Vanilla
5 Cups of Oats
1 TBSP of Ground Cinnamon
1 tsp Kosher Salt
*Add 1 Cup of Raisins AFTER it cooks thoroughly
Mix the first 3 ingredients in the bottom of your crock pot. Stir in the Oats. Then, Stir in the Cinnamon and salt. Cook on low with the top cracked open (very important!) for a few hours, stirringly occasionally. Add raisins, dates, nuts, coconuts…or whatever you desire! Enjoy!
*Check out this website for information on the benefits of Coconut Oil!
http://www.coconutresearchcenter.org/
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