Elevate Your Situation

“Feed the mind good wisdom, the body good nutrition, the soul good vibes, and the heart good love. Elevation for your situation.”
― T.F. Hodge

It was pouring rain this morning when I woke up and I didn’t particularly want to get out of bed. I didn’t sleep well and I had a headache that felt similar to a really bad hangover without the fun. I’m sure it was most likely due to the thick pollen all over our deck and front porch. On days like this I try to make a decision to make the best of  my day by focusing on the good things in my life. I dig down deep and REACH FOR MY FAVORITE THINGS to help “elevate my situation.”

“Regardless of Sunshine or Rain, Be Thankful for another GREAT day…and treat Life as the ULTIMATE Gift…. Because IT IS :)”
 Pablo

  1. Favorite Way To Start My Morning -COFFEE

I had to teach an early class, so I jumped out of bed and went down to the kitchen for coffee. Ahhh coffee makes everything better! I decided to go for “bullet proof coffee” so that hopefully  the caffeine would kick in and help me forget about my headache.

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I drank a large class of lemon water and by the time I finished the bullet proof coffee, my headache was almost gone.

“As long as there was coffee in the world, how bad could things be?”
― Cassandra Clare, City of Ashes

2. One Of My Favorite Workouts

Workouts always make me feel better. I prepared a workout for a small group training class. I decided to start off the workout with a treadmill run and added an incline challenge. The run was a great way to get the endorphins to kick in quickly and helped the class to get pumped for the weight circuit to follow. The circuit was total body compound exercises that was completed three rounds.

Jessie's Friday WOD

 

3. Put On My favorite shoes (BOOTS) They always put me in a good mood!  I love cowboy boots and wear them all year no matter how hot it gets.

“She wore trousers, because skirts were stupid, and boots, ‘cuz stuff needed to be kicked.”
 Brandon SandersonShadows of Self

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4. Love to cook! My Favorite Meal-is almost always- Healthy and Home Cooked!

This was such a delicious and easy meal to make. I placed a couple of organic chicken thighs on a roasting pan and seasoned them with a store-bought Thai Sweet Red Chili Sauce and sprinkled the thighs with chili powder. Roasted carrots are a healthy, quick, and easy side that requires very little preparation. I scrubbed the organic carrots and basted them with olive oil.   

Roast the chicken and carrots in the oven on 375 for approximately 60 minutes. I paired the baked chicken and roasted carrots with a spinach salad, sliced avocado, and mandarin orange slices.

 

“Oh, I adore to cook. It makes me feel so mindless in a worthwhile way.”
 Truman CapoteSummer Crossing

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Friday Quick And Easy No Meat Meal

Today is a no meat day for Lent and I’ve been experimenting with different ideas for vegetarian meals each week. I found these Garden Veggie Burgers at Publix and they are pretty healthy when you compare them with other vegan products like Morning Star that are often soy based. These GreenWise veggie burgers list carrots, green beans, onion, broccoli, and zucchini on the ingredient list.

I prepared the garden burgers on a griddle with olive oil and sauteed onions. They had a much better texture than most veggie burgers that tend to be mushy. I topped the burgers with avocado, onions, and feta cheese and added a side of baked sweet potato fries. I’m also trying to incorporate more raw veggies into my diet and added a side of sliced organic apples, cherry tomatoes, and cucumbers. YUM!!

The Essence Of Running

runwithyourheart“People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But don’t think that’s the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive then in a fog, and I believe running helps you to do that. Exerting yourself to the fullest within your individual limits: that’s the essence of running, and a metaphor for life — and for me, for writing as whole. I believe many runners would agree”

 Haruki MurakamiWhat I Talk About When I Talk About Running

Avocado Toast, Fried Sweet Potatoes, & Cucumber Apple Salad

I had avocado toast with eggs this evening for dinner and it was delicious. I’m always looking for ways to increase the nutrient value of my food and used mainly organic ingredients. I found a great organic bread with flax seeds for the avocado toast. This was a quick and easy meal that I paired with apple and cucumber salad and organic hash browns. (I used olive oil to pan fry the potatoes instead of butter)

Main Dish:

 

 

Sides:

1.Cucumber and Apple Salad

2. Fried Sweet Potato

Flex Friday Workout & Fuel

 

It’s a beautiful, sunny day and I just finished my Interval Barbell class. So nice to be back to my normal routine of teaching after a six-week hiatus. Although it’s nice to take a break to help prevent burnout, I miss the positive energy, the music, and most of all the class members. Here’s today’s class: Warm-up 7 to 10 minutes run

Pushups-  20 Reps/ 3 Sets

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Chest Press – 20 Reps/ 3 Sets

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Mountain Climbers – 20 Reps/ 3 Sets followed by Plank (One Minute)

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Clean & Press – 10 Reps/ 3 Sets

 

Barbell Biceps – 20 Reps/ 3 Sets

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Tricep Dip – 20 Reps/ 3 Sets (Weight plate optional)

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Plank Jacks – 20 Reps/ 3 Sets

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Final stretch and recovery fuel

Take a look at these great post workout snack ideas

 

Top Powerhouse Foods To Optimize Health & Fitness

Improve your health and fitness by adding these powerhouse foods to your grocery list. I’ll admit that sometimes I go through periods where I eat out too much and I buy too many packaged foods.

However, I always notice that what I eat plays a major role in how I feel and look. When I eat unhealthy foods I feel sluggish and usually end up packing on unwanted pounds.

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Luckily, once I buckle down and go back to clean eating, my body responds pretty quickly. Normally after a couple of weeks, I snap out of my lazy, junk food frenzy by getting back to the gym and my “go to” food list.

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I purchase these powerhouse foods every week and there is no end to all the recipes you can create. The key is to avoid packaged foods when grocery shopping and limit eating out each week.

  1. Organic Avocado – Healthy fat high in potassium to help in exercise recovery.
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2, Organic Celery – Reduces inflammation and flushes toxins

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3. Organic Carrots – high in beta carotene that helps fight free radicals and heart disease

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4. Organic Cucumbers – Help to hydrate the body during exercise

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5. Organic Spinach – Per Dr. Mercola Assists in increasing the production of proteins that boost muscle strength.

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6. Sweet Potatoes – Good source of complex carbs for workouts

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7. Organic Gala Apples – High in polyphenols and glutamine for muscle growth

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8. Organic Zucchini- Boosts energy and supports circulation

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9. Organic Bananas – High in potassium to provide energy for workouts and recovery. My favorite pre and post run food.

10. Organic Cherry Tomatoes – High in vitamin C and Lycopene for muscle recovery

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11. Raw Almonds – High in magnesium to help support muscle growth and recovery

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12. Grapefruit – Rich in vitamin C and fiber promotes a healthy immune system

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13. Cottage Cheese – Great source of protein for muscle building and recovery

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Perfect Post Run Stretch Routine

I’ve been contemplating whether or not I wanted to get back into running after an injury last year.22043_1353237074745_979116_n

I’m quite certain my injury was the result of an inflated ego and laziness. In the past, I never warmed up before my runs or stretched when I was done. I’m not sure why I thought, at the age of 58, I didn’t need to warm-up or stretch. Furthermore, as a fitness professional, I was setting a poor example for my clients.

I decided to try walking while I was healing and I really enjoyed a slower pace but still missed the feeling I get from a great run.  Over the last couple of weeks, I decided to test my body to see how it would react to running again.  At least I’ve learned over the years to listen to my body.  

Today I decided to go for a 5k and work on improving speed and mileage. My run felt absolutely amazing. My goal is to get back to my pre-injury run schedule within the next two months.  Therefore, I plan to commit to warming up and stretching with every single run.  Which leads me to the point of this post below.  These stretch/yoga poses are perfect for a post-run stretch hitting the hip flexors, hamstrings, glutes, quads, calves and lower back.

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PERFECT POSE RUN STRETCHI minute for each pose

 

 

 

 

 

 

 

Healthy Veggie Pizza Toast

Here is my new pizza toast creation.  I came up with this yesterday after coming home from the gym.

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I was starving and had not eaten lunch. I opened the fridge and scanned the contents and noticed the organic sharp cheddar I had just bought at the grocery store.  I was anxious to try it so decided I would make a slice of cheese toast.  Although that sounded like a good choice, I thought about how I could increase the nutritional value and make it more filling.  Luckily the spinach and cherry tomatoes were right by the cheese in the fridge so that inspired me to try a pizza recipe. The picture below is the toast before they were placed in the oven. This pizza toast turned out so delicious, I’ve already had it three times this week. So here’s my quick, easy, and delicious healthy veggie pizza toast.

Healthy Veggie Pizza Toast

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Ingredients:

Organic olive oil cooking spray

Organic bread

Organic Fresh spinach

Organic Cherry tomatoes

Organic garlic and oregano seasoning (optional)

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Turn oven on broil.  Take two slices of bread and spray lightly with olive oil spray.  Lightly sprinkle the bread with garlic and oregano.  Layer fresh spinach leaves (I removed stems).  Add sliced cherry tomatoes and thin slices of organic sharp cheddar.  Place in oven and broil until golden brown and cheese is bubbly. Enjoy

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Committed To Your Dreams Or Comfort Zone?

I typically do my workouts early morning; that’s when I feel motivated and energized. My plan was to run 5 miles early this morning before seeing my first client. However, my plans quickly changed and I got involved in emails and missed my window of opportunity.

I later decided to try to get my run in on my break between clients at 11 am.  Unfortunately my client session ran late so I knew it meant I would be running late in the day.   Also, I would be a doing a treadmill run and I absolutely loathe running in the evening. However, since I’m just getting back to a consistent running schedule after coming back from an injury, I knew I needed to suck it up and get it done.  I thought about this quote and what I expect from my clients.  Results happen when you move out of your comfort zone.  It’s easy to make excuses and neglect your workouts but you have to accept the fact that you’ll never obtain your goals that way.

“Your words control your life, your progress, your results, even your mental and physical health. You cannot talk like a failure and expect to be successful.”
― Germany Kent

I decided to push myself and set a goal to increase my mileage on my run and simply change my mindset. I knew I would be disappointed in myself if I didn’t at least try to follow through with my plan.

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Here I am – 5 miles done!  Nothing beats the feeling when you move out of your comfort zone. It makes you physically and mentally stronger, and builds self-confidence to help you move closer to your goals.