Friday, April 29, 2011

Kale Chips!

Kale is a highly nutritious vegetable that has antiflammatory properties and powerful antioxidants! Kale is a very good source of iron, calcium, vitamin C, vitamin K, and Vitamin A.


The perfect snack!! So easy, and quick! 



Grab a fresh bushel of Kale and rinse, ensuring to dry with paper towels or a salad spinner to remove excess water

Break into small or medium bite sized pieces and spread out over a cookie sheet


Drizzle 1 tablespoon of extra virgin olive oil and a dash of sea salt over the kale. I ended up using my hands to gently toss and have the olive oil/sea salt combo spread evenly.


Bake in oven at 400 for 15 minutes until crispy. Keep a watchful eye as you do not want to burn them. 


Remove from oven...and enjoy this nutritious snack, guilt free!!





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Monday, April 25, 2011

Some of my favorite moves!

I always start my workouts with a cardio warm up, so a minimum of 10 minutes to get your heart rate up and a light sweat should do the trick!


Being pregnant and a bit off balance at times, has changed my workouts, but for the most part I have been able to keep some of my favorites in! Take a look!


Alternating lunge-with weights

This is the ultimate lunge walk! I take two 5lb plates (used to be 10 lbs!!) and lunge/walk the length of the room. Each time I come up to standing, I bring my feet together to regain balance and alternate legs. 
Keep your back straight-no tipping forward and
knees should never cross past your toes.


Lunge Walk the room 2 times, there and back! 

Weighted Ball Squats


Ball squats are great!! I keep those 5 lb plates at my side, take a large stability ball and place it on the small of my back against a wall or this case, a mirror wall. Lower yourself down to a squat position and hold for 5 seconds bringing yourself back up to standing. 


Do 3 sets of 15 with minimal rest in between.


 Free weight-Bicep Curls

After my legs feel like jelly...I move on to some  bicep curls! Taking a wide stance, chest is proud and raising 12.5 dumbbells slowly to the top of my arm and lowering slowly. 
Keep elbows tight to the body, concentrate on the bicep curl and focus on your breathing. Breathing out on the way up and in on the way down.

Do 3 sets of 15 with minimal rest in between.


Skull Crushers


This exercise requires the use of a bench. Seeing that I am 28 weeks pregnant, I take out one riser so that my bench is inclined and allows for blood flow to my uterus and baby! If your not pregnant, just leave the risers on.
Take a weighted bar over head, keeping a narrow grip, shoulders stay down and bring the bar towards your forehead, hinging at the elbow. 
Return back to starting position


Do 3 sets of 15 with minimal rest in between.


Airplane
This one is great for stability for your core as well as your back. On a mat, slowly lift one arm straight out, and the opposite leg straight out. Try not to lift leg too high. Keep in line with the spine. Hold for 10 seconds, and switch arm/leg combo.


Do total of 15 per side.


Have  a great workout!!

Wednesday, April 20, 2011

Personal Training

I have to dedicate todays post to what I call the most annoying things I see from personal trainers! I dont mean to start my day off negative, but I really want to point out my sheer disappointment in trainers that just dont give the rest of us a good reputation. I have to explain that this is truly what I have witnessed as a member working out in a gym and have been shocked numerous times.




I have SEEN trainers.....

  • show up late (continuously) for their patiently waiting clients that arrived early for their warm up
  • texting on their cell phone while clients are working out.
  • eating breakfast 
  • drinking coffee
  • chatting to other members, not focused on their client...especially bad when their client's form is incorrect
  • wearing jeans and a jacket...hands in pockets!! Seriously! 
I have done a bit of research on the trainers that I have seen, and have found that in most cases although they work for reputable gyms, they are not certified trainers and they do not have CPR or First Aid. They are uneducated and yet are collecting money as though they are professional trainers. How scary is that? You are trusting them to put you in safe positions and should something happen to you, they cannot help. 

How to choose a trainer:
  • Education: A personal trainer should be certified through a reputable organization.
  • An exercise science or other related college degree isn't necessary, but the more education your trainer has, the better your workouts will be.
  • CPR: your trainer should have an updated certification in CPR and/or first aid.
  • Experience: Make sure your trainer has experience, especially in relation to your goals. For example, if you're a bodybuilder, you want someone knowledgeable in that area.
  • Specifics: If you have a specific medical problem, injury or condition (such as being pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
  • A good listener: A good trainer will listen closely to what you say and make sure he/she understands your goals.
  • Attention: A good trainer will be focused only on YOU during your sessions. They should be watching your form, correcting your alignment and explaining what you are doing, what muscles you are working
  • Personality: You need to click. You will be working closely and should enjoy eachothers company




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Monday, April 18, 2011

Spring Clean your diet!

This post is a perfect start to Spring cleaning our diet! Its Monday and lets start the week off right! We can do it! :)


http://www.eatcleandiet.com/
Spring Renewal = Self-Renewal!Spring Renewal=Self Renewal 
We all know spring is a time for cleaning – cleaning your house, your workspace, your car … Well, now it’s time for you to get Clean! Just as January is the birth of a new year, spring is a time for rebirth and renewal. If you’re a seasoned Clean eater but you’ve fallen off track, follow these back-to-basics tips to get back in the groove. If you’re just starting out on your Clean journey, these tips will help you start off on a fresh, Clean path! 

1. Chuck the garbage.
Before you can successfully Eat Clean, you’ve got to get rid of the un-Clean foods! Clear your cupboards, fridge and pantry of any junk foods, sugar-laden beverages and processed foods. Leaving room for only nutritious food will make it that much easier for you to make Clean, healthy food choices every time. 

2. Stock up on the good stuff. 
Lean meats, fresh fruits and vegetables, whole grains, low-fat dairy – these foods are your go-to Eat-Clean tools, and are full of the nutrients your body needs on a daily basis. Keeping these Clean eats readily available will ensure you have no reason to reach for junk food or take a trip through the drive-thru. 

Get started with the Eat-Clean Diet® Grocery List! 

3. Get familiar with your portion sizes.
Proper portion sizes are essential to Eating Clean – even if you’re eating the most nutritious of foods, overeating will not help you reach your goals. The Eat-Clean Diet® Principles (found on page 67 of The Eat-Clean Diet® Stripped and page 20 ofThe Eat-Clean Diet® Recharged! will tell you everything you need to know about portions. 

4. Eat small meals throughout the day.
Skipping breakfast, eating large meals late at night and relying on the vending machine is not a recipe for weight-loss success! Keep a regular schedule of eating five or six smaller meals a day, every two-and-a-half to three hours. Eating regularly gives your metabolism a boost and keeps it burning strong throughout the day, making you much more likely to lose weight and keep it off. 

Try these Clean recipes! 

5. Make Clean choices, even on the go. 
Even though the drive-thru shouldn’t be your first choice, you can’t always avoid it. It is still possible to Eat Clean at a fast-food establishment if you’ve got a game plan. Look for options such as plain salads with plenty of fresh veggies and vinaigrette on the side, or else a grilled chicken sandwich without the bun and sauce. 

Armed with these basics, you’re ready to begin – or recommit to – your health and weight-loss journey. For more information on how you can finally strip off those tough last 10 pounds, check out The Eat-Clean Diet® Stripped. 

Have a Great Eat-Clean Week! 

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Friday, April 15, 2011

Go Go Quinoa!

The wonderful people at Go Go Quinoa sent me a package of products to sample!!
http://www.gogoquinoa.com/home.htm


Woo-hoo!! I started with my favorite thing ever...cereal!!


New crunchy Müesli is a rich blend of new world and traditional grains, lightly sweetened with a touch of honey and organic cane sugar. Go-Go Quinoa produces new innovative and delicious organic products that combine nutritionally superior ingredients while still Gluten Free and Vegan.

Ingredients:
Organic quinoa, organic rice, organic amaranth, raisins, organic raw cane sugar, honey, chia, corn.




I absolutely LOVE this cereal! Its light and crunchy with just the right amount of sweetness. I added almond milk to it and it was so perfect. This cereal also has added chia seeds which is one of my secrets to add to cereal to fill me up and provide me with so many nutrients.



Chia Seeds Health Benefits Include:

  • Contain the highest plant source of Omega-3 on the planet!
  • Chia SeedFDA Approved.
  • Heart Health
  • Mental Health
  • Digestive Health
  • Great for Diabetics
  • Effective for Treating Hypoglycemia.
  • Chia Seeds contain more Antioxidants than blueberries.
  • Chia Seeds are a complete protein with all 9 amino-acids.
  • Chia Seeds are an excellent source of Calcium, Magnesium & Iron.
  • Chia Seeds are 100% natural and raw.
  • Chia Seeds are an effective aid to healthy weight loss.  The fiber rich chia seeds and slowly metabolized carbs can help to curb the appetite and has been shown to help lose weight when included with a balanced and healthy diet.
  • http://getchia.com/?gclid=CLTwmLfAnqgCFZQbKgod-TEMHw

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Sunday, April 10, 2011

Korean Bipimbap! My favorite Korean dish!


After Ronnie and I got married (almost 6 years ago now!) we moved to Korea where we discovered a culture that we loved! Korea is incredibly vibrant and although it took a little while, we finally started to enjoy the food too! Even to this day, we crave kimchi and my favorite Korean Bipimbap!

http://saykimchirecruiting.com/newsletter/?p=470


mmmmmm....this dish is so healthy and so delicious! 


bibimbap

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Thursday, April 7, 2011

Beach Walk!

 My sister and I visited our Grandpa and took his dog "princess" out for a walk along the beach!

I soon discovered that Harley and Princess do NOT get along! Wow, after a near miss brawl, We separated them and leashed 'em up. They better get over it, because this summer I plan on living here at the beach!!! They must get along! 


I found these raw chocolate cocoa nibs! So excited to make cupcakes with them, but I will have to wait....because if I dont have an occasion...I will end up eating them all!


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Wednesday, April 6, 2011

Yoga and Pregnancy




I admit that prior to being pregnant, I didnt fully appreciate Yoga. My workouts were always high intensity and kick ass with goals. Now that I feel my body needing to slow down a bit, I have been taking prenatal Yoga and regular Yoga at my gym and have noticed huge benefits. My body, mind and spirit are connected to feeling great. I take the time for myself to embrace the changes and enjoy the relaxation. 

There are many benefits to Yoga while pregnant, and to ease the pains and labor, I am willing to to try it out. 

Check out this site:
http://www.healthandyoga.com/html/preg.html





Yoga Exercises – These gently work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing foetus.
Breathing or Pranayama – These powerful techniques ensure the abundant supply of oxygen and a better life force for you and your child. These methods work on your fitness during pregnancy.
Mudras and Bandhas – The psycho-physical stimulation of these gestures and locks have powerful effects on a woman’s reproductive organs.
Meditation – As a therapeutic tool, meditation will help you resolve the deepest of neuroses, fears and conflicts, which are so common during pregnancy. Meditation brings with it an incredible awareness which helps you connect with your child in a way that is impossible to explain.
Deep Relaxation – Yoga Nidra (Yogic sleep) is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation.



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Tuesday, April 5, 2011

Pregnancy and Pure Bliss!

Th
 25 weeks pregnant and starting to really show now. When I am at the gym or doing groceries now I get a little more attention, a lot of friendly smiles and comments about how great of a miracle it is to have a baby! 
This is Chloe..o.k, this is me at 3 months, but Ronnie and I refer to this picture as Chloe, as its the visual we have every time we think about our baby girl!! 


This is Harley...my baby "dog"ter. I love her as though I gave birth to her! She is starting to sense change is coming, and I am reassuring her that she will love the change, and be a big part of it. 


Ahhhhhhh....something sweet to finish the day off! I discovered these lovely gluten free brownies!! Wow, they taste so fudgy and awesome! I swear I was eating the 2 bite brownies! YUMMY!!


http://www.elpeto.com/elpetoonline/index.php?route=product/product&product_id=370
NEW Pure Bliss Mini Brownies

Now Available!
Made with pure ingredients including: Organic Cane Sugar, Whole Grain Brown Rice and All Natural Dark Cocoa, a source of antioxidants.
Ingredients: Unsalted butter, organic evaporated cane juice, whole eggs, whole grain brown rice flour, tapioca starch, all natural pure cocoa powder, gluten free baking powder, vanilla and salt.
 Approximately 10 -12  brownies per package




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Sunday, April 3, 2011

Shopping at St. Jacobs Market!

St.Jacobs Market is filled with 400+ vendors selling everything from crafts to locally made baked goods! 


http://www.stjacobs.com/


I enjoyed the beautiful spring day with Harley and Ronnie! (YES, you can bring your dog!!) 


Most of the shopping I did was fresh produce! 


Not sure why I hold my bags like this....I get arm marks every time!

Buying Local Food is the way to go!



 Lots of temptation in these pictures....


Now this is what I'm talking about...such great fresh foods!!!




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Friday, April 1, 2011

Body Rock Tv






http://www.bodyrock.tv/2011/03/31/all-i-want-for-christmas-is-abs-workout-2/

I just found my inspiration workouts for once my little baby girl is born! These are great!! I had to share them with everyone, as it goes to show that in as little as 12 minutes of intensity you can really make changes and work hard!


Love it!

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