simple and easy
I have “found” that most things are simple and easy. They just require consistent effort with boundaries and positive energy with no boundaries. We make things complicated by over thinking, endless analyzing and continuous wondering. Our minds create unnecessary stress by holding onto what we have no control of. We makes things difficult by going full blown, 100 miles per hour and never stopping. Our bodies are not designed to go non stop. We will eventually end up with illness or injury. So why not do less?
Like these little bands – They are a great workout. There is no heavy lifting and no risk for injury. They take up very little space so you can travel with them. They are simple and easy but rarely ever seen in gyms or used by trainers. When I bring them out my clients cringe. NO ONE likes the bands because guess what? These simple and easy colorful rubber pieces are an intense workout. They are simple to use but require consistent effort utilizing small stabilizing muscles. Your big muscles can’t take over. You can’t sink into your joints. There is no cheating with these guys. They are easy to use because you can bring them with you. You can pack them in a suitcase. They are simple and easy.
Try making things simple and easy in your life for a change. Start by doing these two things:
1) Set boundaries for yourself when it comes to working, spending money and even training your body. Give yourself a limit and do no more.
2) Program your mind to seeing the good in all, the positive in the situation and the happiness in each choice you make.
Can you do simple and easy?
There are three categories that all foods fall into.
1) Fluff: This is the food that you want to eat but should not eat. Its the food that gets advertised by fast food companies to make your mouth water. It’s the appetizers and the desserts. It’s the food that we tend to “stuff” ourselves with because it tastes so good.
2) Fillers: Fillers are the foods that are low carb, nonfat, sugar free, etc. They are overly processed to taste like Fluff. They are chemically designed to give you the taste of something that you want to eat but don’t want the calories, fat, sugar, etc. Not only do they have no nutritional value but often times the ingredients can harm you.
3) Fuel: This is the food that gives you the best form of energy because it has the purest of ingredients. These foods come from the earth. You don’t need a dictionary to understand their ingredients, nor do you need a magnifying glass to see the ingredients.
-Know every ingredient that you put into your mouth.
-Choose water 90% of the time as your beverage.
-Eat half of your calories from vegetables and fruit.
Quinoa Stuffed Chicken
( makes 2 Servings )
8 chicken tender strips
1/2 cup of cooked tri-colored quinoa
1 cup of baby spinach
6 baby yellow and red bell peppers, sliced
1/4 cup of feta cheese (vegan or dairy)
1/2 cup of baby bella mushrooms
red pepper flakes, to your spicy taste
1 tbsp 21 season salute or any salt free season blend or choice.
1 tbsp basil flakes
2 tbsp olive oil
Cook quinoa adding the olive oil to water, when done mix veggies, half the seasonings, and cheese together and put it aside. Layer four tenders on the bottom of a lightly sprayed small baking dish. Spoon the entire quinoa mixture onto chicken. Place four more tenders on top. Sprinkle all remaining dry spices on top of the chicken. Bake on 350degrees covered for 20 minutes and uncovered for 10 minutes. Use Sriracha to add more spice to your dish.
Are you an artist?
The other day I had a past client pay me a compliment. He said, “You were the best trainer.” My reply to that is, “Thank you. I love what I do.”
When I lecture on personal training I ask the students, “Why do you want to be a personal trainer?” I get similar answers, “I love fitness”, “I am passionate about health”, “I want to help people”. So it’s obvious that a
lot of people love what they do in the field of personal training but are they an artist?
Anyone who can teach a certain exercise to a client is a laborer. A trainer who can teach and think about how to fit that exercise to meet the needs of their client – that is a craftsman. The professional who can teach, think
and inspire their client not just with words but a certain energy that makes the client feel safe, supported and truly cared for – that is an artist.
I am an artist!
whats for lunch
People ask me all the time, “What do you eat?” And I tell them all the time that I eat what I tell them to eat. I rarely go against my “rules” for eating to be “Clean & Lean”. I like to keep a constant “diet” because the body thrives on a sense of normalcy and consistency. The body works at it’s optimum when it can continuously rely on a nutritious diet made up of clean foods with little to no processing or chemicals – BOTTOM LINE, LONG STORY SHORT, HONESTLY SPEAKING, etc etc.
With that being said, there is no end in your “diet” unless you are dead. You cannot think or say, “I just eat this way until I reach my goal and then I can eat whatever I want.” That is called “yo-yo” dieting. It is the path to going up and down with your weight. It’s an equation to shutting down your metabolism.
Diet is a constant. It is one of the few things that you can control. You control what you buy at the grocery store. You control what you order at a restaurant. You are the only one holding the fork to your mouth. Life is full of unpredictable experiences that you cannot control. If you want your body to react to those experiences at it’s best then you better be giving your body something to rely on.
Whats for lunch?
What do you do with the broken small pieces of your very expensive organic, flax, chia, quinoa baked chips (or any other chips)? You make Chip Dish
Bottom of bag chips, approx. 1 1/2 cup of chips
1/2 cup of mashed black beans
1/4 cup of salsa
1/4 cup of cheese, any kind will do even vegan
1/2 of avocado
Mix beans and salsa together and heat until warm
Place 1/3 of chips on bottom, layer beans/salsa mixture , 1/4 of sliced avocado, 1/8 cheese.
Repeat layer and end with chips on top
Heat entire dish in oven for 5 minutes at 400 degrees.
Garnish with salsa and avocado
healthy benefits of coconut oil
Coconut Oil has many uses and health benefits. I use coconut oil to cook, to detox, in my coffee and on my skin.
There are so many uses for coconut oil it can be overwhelming but here is a link to just 10 amazing and some of my favorite uses. Click here
One of my favorite things to do is cook a big batch of vegetables, keep them in a container in the fridge so I can add them to any grains or proteins throughout the week. Give it a try.
1 sliced sweet onion
1 sliced red / yellow / orange pepper (1 each)
1 package of pre-washed and trimmed kale or spinach
2 tablespoons of minced garlic
1 tablespoon of olive oil
1 teaspoon of dry red chili pepper flakes
Heat oil in pan with red chili pepper flakes. Cook onion and garlic for a minute. Add peppers and cook until soft. Empty package of greens into pan and cook until your desired texture. Let vegetable mix cool, place in air
tight container and store in fridge.
This mixture adds flavor, vitamins and minerals to any protein and or grain dish. A few minutes of cooking will give you so many nutritional benefits.
Add Veggies to Your Meals Easily
I can’t recall when I posted, “I miss teaching yoga”. I got a lot of responses. I thought about hosting classes at my studio. I thought about teaching at someone else’s studio. I thought about teaching for charity. I thought about a lot of things. Why do I miss it so much? What do I want to gain from my teachings? What can I offer?
Back in October I made a decision to volunteer my yoga teachings. I answered those questions. I miss teaching yoga because it truly embraces the mind, body and spirit. I wanted to get back the awesome feeling of being among people aiming to be better, internally and externally. I realized that I could offer my time, one hour a week, once a week to a woman’s shelter.
So it’s been four months of following up, emailing, calling and begging to work for free. It got to be comical. I had no idea how much effort it would take. Finally this week I heard from Becky’s House – I was ecstatic!
Just when you think you are in a slump. Just when you think you have no available time. Just when you think you are tapped out, burnt out, waving the “white” flag – you CAN DO MORE!
What are you going to do?
What Are You Going To Do?
Lately I haven’t been motivated to go to the gym. I pack my gym bag in hopes to get to the gym but I keep finding other things to do. When I finally get to the gym I walk aimlessly like I don’t know what to do. I leave the gym with a light sweat solely because I sat in the sauna and stretched. I can’t remember the last time I felt this way. It was starting to get me depressed. I was beginning to question my relationship with fitness.
So after a few weeks of “hoping” that I find some motivation – After countless times in the gym of “waiting” for something magical to happen when I walk in – I have decided to stop “hoping” and “waiting”. I am no longer packing my gym bag. I am no longer going to the gym. I am changing things up.
Sunday I climbed the cliffs of Del Mar with my daughter. We did cartwheels and handstands along the beach. Monday I ran three miles and took a yoga class. Tuesday I ran two miles in the morning, three miles in the afternoon and six miles in the evening. The last few days I have felt my best.
Hoping and Waiting is such an awful place to be in, its what we call “stuck in a rut”. Are you hoping you get the next job promotion? Are you waiting to make more money? Are you hoping and waiting your relationships: with
fitness, with your family, with your partner – hoping and waiting they get better? It is so easy to get stuck in a rut and hope / wait that something will get you out of the rut but that is giving up your power. Relationships aren’t about hoping and waiting. It is about making them happen. I have no idea when I will get back into the gym and thats just fine. I am pretty darn happy with my fitness relationship now that I am getting to spend more time
on my yoga mat and more miles in my running shoes.
Are you motivated?