Beat That Bloat!!

Beat Bloat and Stress in 14 Poses!
     Holiday digestion can be a little tricky. Unfortunately, the delicious holiday meals are not easy on your digestive tract. Fortunately, there is a better solution than taking Tums. Stress can also be a side effect of the holidays, as wonderful and fun as they are! I know of something that can kill 2 birds with one stone!
     Yoga can reduce bloating and indigestion by stretching your intestines and moving around those gasses to let the food get through the digestive tract. Your body can absorb nutrients and get rid of what it doesn't need, releasing that awful bloat. It can also reduce stress to help you get into that holiday spirit!! Of course, Yoga has SO many health benefits, it is worth your time all year round! Now is a great time to try it out, and see a whole new you, BEFORE the New Year! Do it today, make it part of your weekly routine, and be your best, happiest self for Christmas.
     This routine was developed by Zayna Gold. She has Crohn's disease, and created this routine to help relieve the bloating and flatten your tummy while also easing your stomach pains. Read this article to see what to do to relieve your body in 15 minutes.

14 Poses for Better Digestion

    I hope this helps! I love the holiday season, so much to be thankful for, love the lights, the sparkle, the music, and the joy that is supposed to be a part of this time of year. All to often it can get lost in the stress of travel and large gatherings, gifts for everyone and redecorating. I hope that after a few minutes of yoga, you have the time to remember all the things that you love about Christmas and your family and all the things you have to be thankful for. In fact, I'd love it if you would comment below with some of those things!! Let's share the holiday joy while we are living healthy - every day!

Workout Wednesday! Finally Here!

Here is my first Workout Wednesday since having my baby!! I am so excited to share it with you guys and to see what you think! This is the start of something new, I can feel it!

     I think that it is easiest if you print out the workout so you can have it next to you as you do the video with me! The file below details what equipment you need and the exercises that are in the video so you know what is coming next. I hope that you will also count your reps to see how many you can do, then the next 2 times you do the workout, try to get at least 1 more rep on each exercise than you did before! It's not a game, it's how you get results! Try to complete this exercise 3 times before next Wednesday when I'll put up the next one!!

     This video is on YouTube, and so far it is the first, but follow my channel to see each new workout! 

Don't forget your water!! Good luck, break a sweat!

Sweet Potato Pancakes!

Another Holiday Favorite!

     Ok, so I didn't mean to do 2 sweet recipes in a row, but it is the holidays! Remember, if you live by the 80/20 rule, you can eat these without any guilt whatsoever. If you are new to my blog or haven't known me very long, I am a HUGE advocate of the 80/20 rule: 80% of the time, make the good choices for you life - in nutrition, fitness, and any thing else in your life, really. 20% of the time, let your hair down, indulge, enjoy, relax, etc. Take time for pleasure. Obviously, this recipe is still part of the 20%, even though it is adapted and a little healthier than the alternatives, there is still a good amount of sugar in the pancakes themselves, and in the honey butter that I love to put on top of them! Ok, enough of me rambling, how do we make these delicious treats??

     I found a recipe on the Food Network that is quite delicious, but I modified it to have a few more health benefits, so here is my adapted recipe:

1 cup of ground Flaxseed (or Flaxseed flour)

1 cup of ground Almond (or Almond meal)

4 teaspoons of Baking Powder

2 tablespoons of Brown Sugar

1 teaspoon of Cinnamon

a pinch of Nutmeg

2 cups of Unsweetened Almond Milk

4 teaspoons Unsalted Butter

2 whole Eggs

1 Sweet Potato (cooked until tender, peeled, and pureed)

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Combine all ingredients into a large mixing bowl and whisk until smooth. Pour batter onto a buttered skillet on medium high heat. Cook until bubbles form on the top, then flip and cook until cakes appear a dark, golden brown. Serve warm with Honey Butter. Enjoy with loved ones!

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     In case you haven't had any before, Honey Butter is exactly what it sounds like - honey mixed with butter. The honey to butter ratio is up to your preference, I prefer the Honey Butter to have a smooth, creamy texture. As with any of my recipes, it is best to use as much organic and all natural ingredients as possible to reduce the amount of preservatives, fillers, and artificial hormones, etc. And of course, everything tastes better when you share it with someone you love! 

Even though this is a sweet treat, there are some major nutritional benefits!

-Sweet Potatoes: are high in vitamins B6, C, and D, which means that they can reduce the risk of heart attack, improve the appearance of skin, enhance energy levels and mood, can help build healthy heart and nerves, and supports the thyroid which plays a large role in metabolism. They also contain Iron, which can help reduce stress and boost immunity. Another benefit is that they have magnesium, which can also lower stress levels. Generally, when you are craving that chocolate bar, you need magnesium, so sweet potatoes are a great healthy way to boost your mood that will last longer than the chocolate will!

-Flaxseed: contains Omega-3 fatty acids which is a great healthy fat that improves the look of hair, skin, and nails, improves joint mobility, and aids in digestion. It also contains a good amount of protein, fiber, and healthy carbs, as well as many vitamins and minerals! Power seeds!

-Almonds: can reduce the risk of heart attack, lower "bad" cholesterol, protect artery walls, and help build strong bones and teeth! 

-Cinnamon: aids in blood sugar control, can soothe the stomach flu, relieve IBS (Irritable Bowel Syndrome), and prevent cancer and arthritis.

-Nutmeg: aids sleep, keeps the brain sharp, relieve muscular and joint pain, and when combined with cinnamon can be an antiseptic!

Eggs and butter are more common items, and I hope you know the benefits of those and eat them regularly! If you do have any questions about health concerns or benefits of any of the items in the recipe, please feel free to comment on this post or leave me a message! 

     I hope that you enjoy this wonderful recipe during the holidays this year. If so, please let me know what you think!! I would LOVE to hear some feedback on the recipes that I provide and see if there are any that you would like to see. Until then, enjoy your healthy choices!!

Courage Can be Quiet

Motivation Monday

     There's no catchy phrases, no strong poses today. Sometimes motivation isn't screaming and undeniable, sometimes it is just a quiet determination that keeps you going. I had one of those days, today. Didn't sleep well, woke up tired to a filthy house and crying baby. But I got up, fed the baby, cleaned the house, and took care of the rest of my day, one step at a time. No roaring, no will to fight, just the quiet knowledge that I have to do it, I have to take care of my household and the best way to do that is to take care of myself. So even on those days, I gently encourage you to just take one step slowly after the other. Today, I had to lean on my husband to help me. Find those around you who can help. Don't be afraid to lean on those who are stronger than you for today. Tomorrow you will be stronger because of it. So find that little voice inside that won't let you quit. If you need, I'll be that voice for you. Some days it takes a kick in the pants, and some days it takes a gentle push. Either way, I'm here for you. We can do this together. 

  

Sunday Fun Day - Ice Skating!!

     Happy Sunday!! I hope your weekend is going great! I could not find one single picture that was not blurry, but I was having SO much fun! 

     Ice skating is a holiday favorite, and anyone can do it! Young, old, couples, families, girls night, you name it. You can even do it indoors or outdoors, depending on where you live. What a perfect way to stay active with your loved ones while just having a great time. Healthy lives are not all sweat and greens. Today, enjoy flavor and fun with no regrets as you thoroughly love your active lifestyle and spread the joy to those who are important to you. Be proud of, and love the life you live! Get moving today!

The Difference a Stretch Can Make

The Difference a Stretch Can Make

Saturday Stretch

     See the difference between these two pictures? Sometimes, when you're feeling like you are just not getting where you want to be, a stretch is all it takes to change the way you look. 

     Stretching your shoulders, specifically, can have a number of benefits. Opening your shoulders up can reduce back pain, make lifting objects easier, cause you to appear taller and thinner, and help you put forth a new confidence. You appear happier in general (and you might BE happier, since your back doesn't hurt!) When your shoulders are properly aligned, you can also lift heavier weight and lift higher. Since opening your shoulders opens so many opportunities, let's go over a few ways to do that!

     

 The stretch to the left is GREAT for lifting your shoulders up and elongating your waist. It is also a great stretch to do after working your back doing exercises such as Lat Pull Downs, Rows, Flys, etc. The stretch to the right can be done with the same exercises, and will reduce tension in your upper back, allowing your shoulders to relax and stay open.

 This stretch will open your chest and your rib cage so you can stand tall and proud. Ladies, it is also helpful for lifting the "ladies" so they stand a little bit perkier. This stretch will also reduce soreness from exercises such as Push Ups, Bench Press, Cable Pull Downs, etc. I recommend doing it both ways, as shown. The one on the left will stretch more of the upper pec muscle, while the one on the right gets much deeper into the whole muscle.

     Remember that you must hold each stretch for 30-45 seconds to get the full results. When stretching after a workout, it will release the Lactic Acid that builds up in the muscles during exercising, reducing the soreness that can follow and improve how quickly your muscles recover. When they recover more quickly, you can expedite the process to get whatever results you are working for. 

     I HIGHLY recommend incorporating these stretches into your regular routine, at least when you work those muscles, but even better do them every day as a stretching routine. I promise the extra few minutes will be well worth it as you see your body changing, and feel the difference from the inside. You will be able to walk with your head high and confidence radiating from your face and presence!

Pomegranate White Tea - Full of More than Just Flavor

Pomegranate White Tea

     When the weather is a little colder outside, it is so nice to have something warm and tasty to drink!  Unfortunately, flavored coffee drinks are often full of preservatives, fillers, sugar and unhealthy fats. It's sad, I agree! And I am NOT saying that I do not indulge in a Starbucks Vanilla Latte from time to time. On a more regular basis though, there are a HUGE variety of teas that you can drink. Drinking tea can be more cost effective and much healthier for your body. I can't go into all of them today, so I'm just going to cover one of my new favorites! I love the color, I love the flavor, and I love what it does for me.

     First, let's talk about White Tea. I'm sure you are familiar with Green Tea and Black Tea, but White Tea gets forgotten many times. That is a shame, since it can put Green Tea and Black Tea to shame as far as nutrients. White Tea actually comes from the same plant as Green Tea, but it is harvested at a younger state while Green Tea is from the plant when it is more ripe and mature. White Tea is also less processed than Green Tea. White Tea is only steamed and then dried. You know that Green Tea is full of antioxidants, but since White Tea is less processed, it contains a higher concentration of all those antioxidants, which have been known to lower cholesterol, prevent cancer, improving heart health and aiding in weight loss. Bonus: it also contains less caffeine than Green Tea and has a smoother taste. 

     Now, as far as pomegranates go, they are fantastic fruits that are also full of antioxidants. There is a compound that is found ONLY in pomegranates, and it is responsible for the antioxidants and for lowering blood pressure and increases the speed at which artery blockages dissolve. 

      I am sure there are a number of places you can get some, I got mine from Trader Joe's Grocery store. So, no matter what ails you, pick up and enjoy yourself some Pomegranate White Tea.

Workout Wednesdays!!

Good News! I am on the mend and getting back into shape! This means that starting next week I will have workouts up that we can do together!

I want to point out that I have taken the necessary steps for recovery from my c-section 2 months ago and I have been cleared by my doctor to resume workouts, slowly building up to speed again. I have rested a lot, and gradually began walking every day, introducing functional movements and bodyweight exercises before getting back here. Remember how important recovery is! (See my blog on recovery from Saturday.)

I am also by no means where I'd like to be, but I want to begin sharing the workouts with you anyway. The reason for this being that I speak so much about the importance of loving your body where it is today - even if you are NOT at your goal. So, I want to lead by example and grow with you. Now, I don't want you to compare yourself to me or anyone else. The point is that I am not at my best yet, and you are not at your best yet. We will work together to become the best that each one of us can be: end of story.

I would LOVE for you to do these workouts with me and share with me your questions, comments, suggestions, and results! I will not post your results unless you specifically ask me to, I just want to see your progressions so I can make adjustments to these workouts to benefit you most efficiently and of course to help you see the progress that maybe you can't! Sometimes it just takes a fresh eye to see how far you've come and I want to be able to encourage you in your health and fitness journey.

I will be using some equipment with these workouts including; an interval timer (you can buy one or download a free one on your phone), a jumping rope, an 8 pound medicine ball, 2.5 pound dumbbells, 2.5 pound plates, 5 pound plates, 10 pound weights, a T-bar (or a regular straight bar will do), a light resistance band, a stability ball, a small step, and a yoga mat. If you do not have any of these items, some can be picked up fairly inexpensively at a sports store or even Walmart. If you cannot afford (or just don't want to spend the extra money on) the equipment, no worries. I will provide variations that you can do without them, however they will only enhance your results from the workout.

The type of workouts will be HIIT (High Intensity Interval Training), but don't let the sound of that scare you. All it means is that during the whole workout, we raise your heart rate, and bring it down, and repeat over and over. As I said, I am still recovering, so the level of workout is fairly toned down, and you can always go at your own pace. We will work up strength, muscular endurance, and cardio endurance together, one step at a time. I also cannot do much jumping or very high intensity at this stage, so please do not be afraid to try - at least check out the first workout! Each workout will be about 35-40 minutes long with some stretching and recovery tips at the end.

The reason that I chose HIIT as the style of workouts is because you can burn the most calories in the fastest amount of time, while increasing cardio endurance - building a stronger heart (it's a muscle, too! One that keeps you alive!) You will also tone lean, long muscles as you get stronger and stronger. Another huge benefit of HIIT is known as EPOC, Excess Post-exercise Oxygen Consumption, or "after burn". Basically, it means that your body can continue to burn calories for up to an hour and a half after the workout, while you are at rest or going about the rest of your day! That is effectiveness!

If you have any questions, please feel free to comment on this page and I will do my best to answer as soon as possible. I hope to see you next Wednesday with your gear and a bottle of water! Don't forget to follow this blog to get all your updates!

A Little Healthier Apple Cobbler - Just in Time for the Holidays!

Everyone's favorite time is here! How could it not be your favorite with all the beautiful decorations, the delicious smells and desserts, and the much needed reminders to be thankful and remember the best gift ever given to us and a chance to give to others who we love. I am talking about Thanksgiving and Christmas because those are the holidays that I celebrate and love. Even if you do not celebrate those ones, I know there are many other delicious holidays coming around this time of year and no matter which holiday you celebrate, it is a time for happiness, love, and really good food!

Unfortunately, all the wonderful food associated with these holidays can really add to your waistline and take away from your pocketbook. The good news is - it doesn't need to be that way! There are tons of ways to make your holiday meals a little healthier, and I definitely recommend looking up ways to do it! 

Here, I have remade one of my favorite holiday desserts - Apple Cobbler. I LOVE the smell and taste of apples and cinnamon! Especially when it is a little colder outside, which it has been recently. Anyway, I did some experimenting before I got the recipe just right, but by the end of it my husband and I were fighting over the last bite! Also, since I have become a mom, I have been getting better at preparing recipes much more quickly so I can get back to my little love bug. I made this recipe with things that I already had in my kitchen (can't get more cost and time effective than that!), and it was a generous serving for 2. 

My Healthier Holidays Apple Cobbler

Apple Mixture:

3 Organic Gala Apples                      1/2 tbsp Cinnamon

1 tbsp Organic Honey                       1/4 tbsp Nutmeg

1 Fresh Squeezed Lemon wedge

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Crust Mixture:

1/4 cup Flaxseed Flour (or ground Flaxseed) 2 tbsp All Natural Brown Sugar

1/4 cup Oats                                                    1 tbsp Unsalted Butter

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Quick Prep Instructions:

     Preheat the oven to 350 degrees Fahrenheit. Skin and dice the apples, then place in a microwave safe container with the rest of the Apple Mixture. Microwave on high for 1 minute, stir, cook additional 1 minute, stir. 

     While the Apple Mixture is cooking, mix together the ingredients for the Crust Mixture, cutting in the butter last. 

     When Apple Mixture has finished cooking in the microwave, evenly sprinkle the Crust Mixture on top of the Apple Mixture. Place in the oven and cook until top is crispy and golden brown (about 15 minutes). 

     Serve warm, and enjoy with family and friends! 

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Of course, if you are not pressed for time, you can cook the apples in the oven. This dessert was perfectly sweet to me, but if you want it to be EXTRA sweet, you can add more of the honey or add agave nectar to taste. 

I do want to say that, while this recipe is much healthIER than your store-bought apple pie or cobbler, it is still meant to be a special treat, not your everyday breakfast because I called it "healthy". The benefits here are that the recipe is made from whole, organic foods without preservatives, hormones, or harmful pesticides. The warm apples will warm you from the inside out, while the cinnamon will improve circulation to keep you warm through the night. The fiber in the oats will keep you regular and reduce bloating from the holiday dinner. 

I hope you enjoy this special treat, guilt free, and share it with your loved ones!

Work For It

You have heard the saying "Good things come to those who wait." Granted, good things do take time... but that does not mean you should just sit and wait. If you want GREAT things, you have to work for them. Work for what you want every day, and with time, you will see great things. So don't just sit and wait today, get up, work hard, and go for it!

The Importance of Rest, Relaxation, and Recovery

     I know that you all know you should have rest days in between your workouts, but do you know why? What's the big deal? I've always been the type of person that always wants to be moving, so telling me to sit down and rest feels like punishment. Especially after 3 months of feeling very limited at the end of pregnancy, I was so ready to be up and moving around after delivery. I figured I'd start out with some light cardio and light weights, keeping my heart rate low and taking it easy. I was so bummed when my doctor told me that I could do nothing of the sort for 6 more weeks. Sounds like such a long time! Some days I did push the limits, lifting heavy groceries or moving furniture, and I saw consequences (nothing to end me back up in the hospital). Anyway, it was just a reminder of the importance of rest and recovery, no matter how big or small. 

     So you didn't just go through major surgery, it was just a tough week of workouts and you're not even that sore. Recovery isn't that important right now, right? False. When you push your muscles to the limits, you are breaking them down and introducing lactic acid. The acid is what makes you feel sore. If you do not stretch and rest to let the muscles heal and release the lactic acid, you will find it much harder to build strength and lose weight the way you want to. If you are very sore, you do want to keep the muscles moving so they don't become tight, but don't push them. Light walking around the house will do for that. You will find that with at LEAST one rest day a week, your physical benefits will grow much faster and your results will be maximized. 

     What about this relaxation part? Sure, it sounds nice, but who has time for that these days? I'm telling you - make time! Taking a small amount of time for yourself each day, or at least a few hours once a week will make the difference in your whole life, not just your physical goals. When you continue to be running and stressed and busy, your mind and body stay in a worn-down state. If you take a little time to do something that just feels good - a hot bath, getting your toes done, watching your favorite show, going for a walk outside - it can significantly reduce your stress level, and here is why that is so important. When your body is stressed, it releases a hormone called Cortisol. Basically, your body thinks that it is in a dangerous situation, so it will keep you awake (making you even more sleepy), and cause you to retain fat for energy. If you are stuck on a plateau with your health and weight goals, check your stress levels and take 5 minutes (or an hour) for just you. 

     Rest and relaxation are vital to any recovery. If you want to get back on track and increase your results more quickly, remember to keep balance and recovery as part of your normal routine.

Motivation Monday

     It is very common to see progress pictures from clients, with people judging and the trainer defending. How often, though, do you see progress pictures of the professional? How often can you see that the trainer is also following his/her own advice? It is easy to defend others who have worked hard and made good decisions, but how hard is it to put your own self out there to be judged and torn apart by those "offended" by your picture because you don't look how they think you should? 

     Well, here is my picture. Six weeks after I had my beautiful, healthy, baby girl, I have now been cleared to begin working out again. Now, it did take courage for me to post this picture, simply because I don't want to hear people's judgements and criticisms, but I am proud of where I am right now. I am proud because during my pregnancy, I continued to make good decisions about my diet. I continued to workout, adjusting to what I could safely do in each stage. Even though it was difficult, I even challenged myself to drink 100-120 ounces of water every day (in between bathroom visits!) 

     I hope that as you see this picture and you read this article, you are not offended or think that I am just boasting about all my self-control. Of course I had cravings (that I indulged), of course some days I didn't get enough water, of course some days I just couldn't find the energy to work out. I just did my best to stick to the 80-20 rule: 80% of the time, make the healthy choice - 20% of the time, let life take you where it will. I hope that as you see this picture and read my story, you are encouraged that the hard things you are doing will be worth it! I hope you know that I have been through the struggles and I can understand you and meet you where you are. I just want you to know that your goal is possible, and I can say that because I've been there. 

    I hope you are motivated to make the good choices for your body today, drink your water, eat well, and get moving. If you feel like you just don't have it in you today, message me! I would love to help you find the motivation to get where you want to be!