Weekend Six Pack Ab Challenge

It’s important to fuel your body if you want to get the most from your workouts. This morning, I started with a glass of lemon water, grapefruit, and a protein smoothie. This provides me with the proper nutrients for instructing a calorie torching circuit workout. I plan to finish my class with my weekend ab challenge – the 300. Give it a try and let me know how you like it.

Smoothie: 8 Oz of organic almond milk, a handful of organic spinach, 1/2 of organic banana, 1 tbsp of organic flaxseed oil, 1/2 cup of organic raspberries and blueberries, 1/2 cup of greek yogurt

ab300

Advertisements

If You Know How To Be Satisfied You Are Rich

“If you understand yourself you are illuminated.
If you overcome others you are powerful.
If you overcome yourself you have strength.
If you know how to be satisfied you are rich.
If you can act with vigor, you have a will.
If you don’t lose your objectives you can be long-lasting.
If you die without loss, you are eternal.”
― Lao Tzu, Tao Te Ching

Killer TRX Cardio Core Workout

I’ve been teaching a TRX six-week challenge class the past six weeks and incorporated a focus on mindful eating, food choices, and a change of routine. I love TRX, AKA suspension training. TRX is a great way to build core strength, burn fat, and increase strength and mobility.

Suspension training can be done with a convenient strap system that’s inexpensive and easy to transport to any workout space.

TRX was developed by a Navy SEAL, Randy Hetrick to train during deployment. It is a portable workout system that combines your bodyweight with gravity. The intensity of all exercises can be made more difficult by adjusting the angle of the body.

This six-week challenge has really helped me to break through a plateau and increase lean muscle. Additionally, my challenge group has managed to successfully improve their nutrition, lose inches, and reduce body fat. This is one of the best workouts for the core and to help define the abs.

Try my killer TRX workout below for some of my favorite suspension training exercises incorporated into a circuit (repeat 3x) Let me know how you like! Don’t forget to add a warm-up and cool down.

  1. TRX Squat With High Row (10 Reps)

2. Jump back Push Ups (10 Reps)

3. Trx Pike Crunch (10 Reps)

4. Burpee Mountain Climber (10 Reps)

5. TRX Hamstring Runner (10 Reps)

6. Up-Down Plank (10 Reps)

No- It’s Not Too Expensive To Eat Organic

“Organic is something we can all partake of and benefit from. When we demand organic, we are demanding poison-free food. We are demanding clean air. We are demanding pure, fresh water. We are demanding soil that is free to do its job and seeds that are free of toxins. We are demanding that our children be protected from harm. We all need to bite the bullet and do what needs to be done—buy organic whenever we can insist on organic, fight for organic and work to make it the norm. We must make organic the conventional choice and not the exception available only to the rich and educated.”
― Maria Rodale

Although organic fruits and vegetables are typically pricey, I’ve discovered good produce options to buy each week that are very affordable. Here is a list of budget-friendly items I purchased at the grocery store this week: Organic Carrots ($1.99), Organic Celery ($2.69), Organic potatoes ($2.99), Organic Gala Apples ($3.99), Organic Cucumber ( 99 cents), Container of Organic Spinach ($2.99), Organic Cherry Tomatoes ($2.99), Organic Bananas (79 cents/lb)

 

The quality of the food we eat is vital to our health. Why are food items that contain no salt, less sugar, and fewer ingredients more expensive? It’s frustrating that the food items promoted on television and in our grocery stores are loaded with harmful toxins and chemicals. However, the answer is educating yourself and making smarter food choices. If you are unable to afford organic prices, avoid items on the “dirty dozen” list and consider shopping for more affordable organic items like those I purchased above

Here’s the full list of EWG’s (Environmental Working Group) “Dirty Dozen” for 2019: This is a list of fruits and vegetables that have a substantial amount of pesticides and should be avoided unless you purchase organic varieties.

StrawberriesSpinachKalenectarinesApplesGrapesPeachesCherriesPearsTomatoesCelerypotaotes

 

The “Clean 15” are fruits and vegetables that contain fewer pesticides and can be purchased non-organic if desired.

lean Fifteen™
EWG’s 2019 Shopper’s Guide to Pesticides in Produce™

1. Avocados

2. Sweet Corn*

3. Pineapples

4. Sweet Peas Frozen

5. Onions

6. Papayas*

7. Eggplants

8. Asparagus

9. Kiwis

10. Cabbages

11. Cauliflower

12. Cantaloupes

13. Broccoli

14. Mushrooms

15. Honeydew Melons

What I Was

I can tell you that you will awake someday to find that your life has rushed by at a speed at once impossible and cruel. The most intense moments will seem to have occurred only yesterday and nothing will have erased the pain and pleasure, the impossible intensity of love and its dog-leaping happiness, the bleak blackness of passions unrequited, or unexpressed, or unresolved.

Meg Rosoff, What I Was

Hiking, Trail Running, & Ticks

Spring is here and many of us go outdoors for our workouts. Most of us would prefer to find activities outside where we can enjoy the beautiful flowers, trees, and sunshine.

However, those that flock to wooded areas to run trails or hike are at increased risk for tick bites. Ticks can be difficult to see (with many being the size of a pinhead) and often people are unaware they have one attached or have been bitten.

According to WebMD Health News, the CDC will begin tracking the nation’s tick population and tick-borne illnesses. Over the last few decades tick, flea, and mosquito diseases have more than doubled with ticks being the most prevalent causative factor of the increase.

Richard S. Ostfeld, PhD, a disease ecologist with the Millbrook, NY-based Cary Institute of Ecosystem Studies reports:

In 2017, the number of tick-borne disease cases reported to the CDC rose 22%, to 59,349. But the number of Americans with tick-related diseases was likely much higher — closer to 300,000 to 400,000 — because not all Lyme disease cases are reported to the CDC, says John Aucott, MD, chairman of a national tick-borne disease working group, supported by the U.S. Department of Health and Human Services.

Lyme disease is caused by a blacklegged tick  or (deer tick)  bite. Symptoms can include rash, fever, and headaches. Therefore, get tested if you develop these symptoms after being outside in tall grass or a wooded area.  Lyme disease is difficult to diagnose; it’s important to get treated with antibiotics early to avoid progression of the disease. Check out these important facts:

11164614_10152871664027914_7012886525764685079_o.png

Protect yourself from ticks:

male bugs illness disease
Photo by Pixabay on Pexels.com
  •  Wear protective clothing. Even though the temperature is rising, it’s best to wear leggings or pants and wear knee socks over them. Also, wear a lightweight shirt with long sleeves and a hat.

 

  •  Stay away from tall grass and stay in the center of trails.
  • Check yourself for ticks before you go home: Check scalp, ears (inside and out), arms, stomach and inside navel, back of knees, and ankles.

If you find a tick on you:

 

13599803_10209469385278729_4733085490993693820_n

TRX BOOT CAMP SHAPE UP!

This class has it all! Cardio, body weight, core, yoga, strength,  and agility are included in this fat blasting, interval training workout. I’ve combined all the components of fitness to help you achieve your goals for overall fitness.

Make the most of our private facebook group and take advantage of articles, nutrition, and fitness tips.

 

Change your life by setting consistent weekly goals in our facebook group with a focus on proper food choices, the importance of food prep, proper hydration,  appropriate recovery, and proper form and technique in class.

 

 

Don’t forget your water and a towel. See you Thursday at 9 AM.

 

 

 

Clean Eating, Red Wine, & Chocolate

“There are those people who can eat one piece of chocolate, one piece of cake, drink one glass of wine. There are even people who smoke one or two cigarettes a week. And then there are people for whom one of anything is not even an option.”
― Abigail Thomas, Thinking About Memoir

Here is a sample of my meals during the week. I try to eat clean most of the time but splurge occasionally on a glass of wine and dark chocolate.  Take advantage of your cheat meals, but remember it’s all about balance and moderation.

 

Breakfast: Pick One

  1. Avocado toast- smash 1 tbsp of avocado, add egg, 1 tsp of shredded mozzarella plus  a small organic apple
  2. Package of organic oats (make sure you check sugar grams on nutritional level (opt for less than 15) topped with 1/2 cup of organic blueberries and 1 tsp of walnuts
  3. Lara bar or Quest Bar and 10 raw almonds

Lunch: Pick One

  1. Two cups of organic spinach- one small grilled chicken breast (sliced) – top with 1/2 sliced avocado and 1 cup of fresh strawberries or mandarin orange slices. (Dressing – 1 tbsp of greek yogurt mixed with 1/2 tsp of avocado oil).
  2. One can of tuna- mixed with 1/3 sliced avocado (smashed) and 1 tbsp of greek yogurt. Add sliced boiled egg, sliced cucumbers, celery, and tomato. Side of organic apple slices topped with 1 tbsp of nut butter.
  3.  Veggie burger (Beyond Burger, Quorn, Etc) Cook according to directions: Make an open face burger using one slice of organic bread/ or (Ezekiel) add veggies, sliced avocado, onions, tomato, fresh spinach and a thin slice of real cheese. Side of baked sweet potato, and spinach salad.

Snacks: Pick Two

  1. Serving of Greek yogurt- top with berries (optional add-ins – one scoop of protein powder, top with nuts
  2.  Boiled eggs, 10 raw almonds
  3. Organic Baby Carrots and hummus
  4. Apple slices and nut butter
  5. Plain rice cake with sliced turkey or chicken plus a serving of grapes
  6. Rice cake with almond butter and sliced banana

Dinner: Select one serving of meat (palm of the hand), One complex carb, Two Green Veggies

Pick one: One serving of grilled chicken breast, grass-fed burger, or salmon

Pick one Complex Carb: One serving of rice, sweet potato, 1/2 baked potato, or side of pasta

Pick two: Asparagus, fresh spinach, broccoli, zucchini, cucumber, green beans, kale