I'm back with perspectives

Ok...so I've been out of the loop for a bit.  Things have been busy, and the time presented itself for me to do a self-assessment.  Assessments are crucial to do on a regular basis.  This time I had realized I hadn't done one in so long that I seemed to have lost myself.  Taking some time to re-prioritize my life, to think about what I don't want to be a part of my life...what no longer servers me and to kiss it goodbye!  The time is upon us...the new year...think about what no longer serves you and get rid of it!  Think of your world as two spheres.  One that is your immediate sphere, you can decide what happens here and the other the sphere around you.  The world, your environment, other people etc.  You cannot change them.  Now is the time to look inward, to meditate and marinate on the things that you want, that you can control.  This peace and self-love that you find inside yourself will reflect into the outer sphere and before you know it...people will have to give in.  The light that you find inside yourself through healthy food, movement (exercise, but I am going to call it movement from now on...sounds less daunting :)), and self-reflection will begin to recreate the concept of "you".  Join me this year as I spend every ounce of life I have dedicating myself to truly living a holistically healthy life!  Recipes to follow, and exercise ideas.

Live well!

Power Punch Breakfast

Power breakfast MUST TRY!

handful of almonds
handful of walnuts
2 small oranges
1 banana
handful of cherries ( I used frozen)
dash of flax meal
dash of chia seeds
dash of vanilla
ice cubes
squeeze of agave
handful of coconut flakes
little water

Blend well...eat with a piece of toast...and you have a quick nutritious breakfast or snack

Makes 2 glasses...

I'm back...

OK...so I have let life run away with me...I should be writing a paper right now lol...but I am trying this cleanse with the fabulous Rainbeau Mars (raibeaumars.com) and it has me thinking about a lot of things.  Since I have adopted this veggie based diet my skin as transformed as well as feeling less bloated, less water retention and my nails grow like crazy!  I'm know there is much much more ... so I'll keep up with it.

Whatever your trying remember it doesn't have to be an all or nothing thing, try a little bit each day and eventually it will become your habit.  Take time to be introspective.  Look inside yourself, your heart, your soul and begin to let your energy flow.  We must constantly strive for balance.  Carve out each day.  You can accomplish many things which thought you never could.  Think about what you really want!

I'll be back soon hopefully... :)  I have a paper looming... and my newest credential...ISSA Certified Fitness Trainer.

Live well!

Healthy on the inside = Healthy on the outside!

Hi all,

Ok...my internet has been down...tapping into some wifi right now...hopefully my home net will be fixed and I can get back to blogging on a regular basis.

Something I have been thinking about lately is beauty and those sexy bodies that we always want....and we are so obsessed with figuring out the perfect recipe to getting them.

First things first!  One size DOES NOT fit all!  Learn to listen to your body!  Think about the foods that you are putting inside of them...because what you goes in must come out!  And I'm not talking BMs right now...I'm talking about your skin, your waistline, that pesky cellulite on your hips and thighs, and even more importantly the functioning of your respiratory system, cardiovascular system and your immune responses.  Go ahead next time you want that Whopper combo from BK think about all the oils that they have fried it in....would you take the oils and rub them on your face or would you like your thighs to look like that low grade beef patty?  Do you want your heart to stop working or your lung capacity to plummet?  I think not!

Think about food in its natural states...Fruits and veggies are filled with vitamins and minerals, water, fiber and so much more!  If we start to focus on the quality of things that we put into our body and what they are doing to protect us against illness and premature death the great body will follow!  I promise!  Also remember though that we all can't be like Twiggy...learn to bask in the strengths of your body!  If your built a little thicker think about all the stressful things your body can do...like run marathons, triathlons, walk for miles and miles, lift heavy things, do insane amounts of push-ups etc...I'd rather have that body than a tiny no-muscle, no shape, sick all the time cover girl!  Embrace what you have and next time you start to put something in your mouth think about what it's doing to your insides!

I'll be back as soon as I can!

Stay healthy!

I challenge all of you to try to eat 5 fruits and veggies a day!  I'd stick with more veggies than fruits...think color and freshness...experiment...and use the world wide web...there are some good recipes out there!  You'll also be keeping your whole family healthier...just think about that!

Aches and Pains

In today's society we spend so much time being sedentary that our muscles have begun to grow tighter and tighter leading to a multitude of injuries.  Help combat muscle imbalances and smooth out aches and pains from workouts or simply daily life.

Checkout  Trigger Point Therapy

At this website you will also find exercises to increase core strength.  As you peruse the website...I suggest purchasing the Starter Set (it would be a good gift for athletes in your life...or just everyday people)

Stay Healthy!

Tired of the GYM...Get your workout in on your time...any where!

Don't have time to work out?  Just give me 20 minutes!

So as I am finding each year that my life goes on and things continuously change I find that working out seems to be less and less of a priority...but I try to remind myself that even though my used to be 2 hour marathon workouts aren't realistic or necessary...I still need to get up and move a little each day.

So I've come up with some home equipment that you can purchase at little to no cost (you can get it all at your local Walmart, Target or my fav...Amazon...)

*An exercise mat $10 - $15
*A jump rope $6.99
*Resistance bands...(the ones like your get from the physical therapist or the tubing) $10
*And snag your kids watch...or grab your own Ironman Timex...you can get one for $10 up too hundreds...or save up for a Gymboss (can get at Amazon.com) its an interval timer (my fav...they come in hot pink too!)

So instead of spending that $30 on waste of money fat burner or body wrap...or tanning (which is one of my vices...but so not good for you...I've been tanning bed free for almost 18 months)...buy yourself an at home workout set!  And if you move your workout outside...you get natures truly natural glow :)...Plus all the added benefits of fresh air and movement...increased mood, increase metabolism, peace of mind, stress relief, personal time...you name it!

So here is what I did today...Walked down my street to the local Sportzplatz (German for soccer and tennis club) ... marked off three lines on a straight road, brought my exercise mat, interval timer, and resistance band with me...I set up my little exercise station next to the road where I marked my interval lines...now...back to high school gym class...I ran 6 rounds (I'll post 4 ... you get the idea) of suicides for 90 sec then 10 sec rest and 6 rounds of some kind of exercise (rotating running then exercise and so on and so forth)

Round 1

90 sec suicide
10 sec rest
90 sec standing shoulder press w/ band (put the band underneath your one of your feet and grab one side of the band with each hand making a fist and press toward the sky)  switch feet halfway through
10 sec rest
90 sec suicide
10 sec rest
90 sec walking lunges
10 sec rest
90 sec standing punch (squat slightly band around your back shoulder blade area, band comes around into each of your hand and punch alternating hands)
10 sec rest
90 sec suicide
10 sec rest
90 sec supine bicycle
10 sec rest
90 sec suicide
10 sec rest
90 sec up-down-goes (ask your pee-wee football player ;)) when your up punch
10 sec rest
90 sec front kick stretch arms down in front like your breaking a stick over your leg (alternate legs)
10 sec rest
90 sec mountain climbers

After 90 sec...I did 60 seconds then 30 seconds...during my 30 second intervals instead of running I did jumping jacks....your could do high knees, jump rope...whatever you want...If 90 sec is too much start with 60 sec or 30 sec...make it fit you...

Also check out Kiya Knight Weightless workouts on Youtube or kiyaknight.com and bodyrock.tv!  Also try to dig out those old high school calisthenics...they're a classic!  Alternate resistance days like this with 20 minutes of power walking (must be a good workout...did you checkout the Olympic power walkers...good shape!!!!) or some kind of cardio!  Be creative...I'll be trying to post a variety of such workouts to get your fitness creative juices flowing...also some more of my recent favorite websites...

rainbeaumars.com, and checkout STOTT pilates...Amazon is great for at home workout equipment...but don't discount old-fashioned body weight!

Be healthy :)

P.S.  If you only have 20 mins...just do the 60 sec iteration or just the 90 sec...if you start at 90 sec and move down to 30 sec the workout will be more like 40 min...

Super Awesome Teriyaki (from one of my BFFs)

Next time your at the store grab a bottle of Low Sodium Soy Sauce, some brown sugar (dark), a jar of minced garlic, red pepper flakes, and minced ginger.

1.  Pour entire bottle of Light Soy Sauce into a sauce pan (you can use regular soy but I suggest light because it's better for the heart, too much sodium makes your blood pressure sky rocket and too much water retention NO THANK YOU)

2.  Equal parts of brown sugar to soy sauce (about 1 1/2 cups...you can use white sugar, Splenda, Splenda Mix, various other sugar substitutes etc).  Don't be afraid of brown sugar, I like the dark.  It's in a more natural state than white sugar because it still has the molasses (and you eat so CLEAN the rest of the time that a little sweetness won't hurt), but be mindful depending on what sweetener you use the thickness and taste may vary.

3.  Add red pepper flakes to liking...I like spicy so I add a healthy serving and red pepper flakes are good for revving up your metabolism and helping you burn calories.

4.  Add a jar of garlic and ginger.

5.  Bring the contents to a boil and reduce to a rolling boil while the sauce thickens...a good 15 or 20 minutes is what I usually do.

6.  When reduced to desired thickness poor sauce back into the Soy Sauce bottle let cool and refrigerate, and there you have it...your own fabulous Teriyaki Sauce.

Play with the ingredient amounts...and find your favorite personalized recipe.