Wednesday, March 30, 2016

Workout Wednesday - Prego and in the Pool

I am less than 4 weeks to c-section date, but really wouldn't mind if baby girl came a bit sooner. I am getting pretty uncomfortable and struggling to enjoy some of the aspects of pregnant belly. During my first pregnancy I was swimming quite a bit, but haven't kept up with it as much this time. I still thoroughly enjoy swimming and as I walked towards the indoor track the other day I was wishing I would have brought my swimming suit.
Before we talk about a swimming workout for Workout Wednesday let's talk about why. Swimming is a great low impact workout. It is easier on the joints, especially when you are carrying extra weight. (I have definitely noticed the extra weight after running). Along with those benefits swimming also helps with circulation and that gross bloated feeling. Swimming will help that whole body feel better while giving your muscles and cardio a great workout!
I have participated in quite a few triathlons, so I have done my fair share of swimming workouts. As with all workouts make sure that you pick your level. If you aren't up to swimming lots of laps, do what you can do.



Warm Up-
Aqua jogging for 10 minutes. If you have a pool with a shallow lane enjoy going back and forth, if that isn't an option stay in place at the shallow end.

Workout- (25m pool)
Swim one lap (whatever stroke you feel best doing)
Using a noodle, lean back and kick down and back
Swim one lap (stroke of choice)
15 water jumping jacks
15 pushups on side of pull
RPT 5x

Aqua jogging for 10 more minutes. Alternating 30 sec easy and 30 sec hard.

Cool Down-
2 laps of easy kicking using a noodle leaning back.

Enjoy the pool! You don't have to be pregnant to get in the pool for a great workout. This is a great way to mix it up for everyone!

Friday, March 25, 2016

Fit Friday - Refreshing Friday!

Spring is here, sunshine is here. It is time for some fresh air and refreshing of the soul! We are all about it for Fit Friday this week. Ruthie is here from Cooking with Ruthie with a yummy and refreshing breakfast. Follow that up with a breath of fresh air workout.

Coconut Lemon Overnight Oats is a bright and refreshing breakfast that soaks overnight so it's right ready to go when you wake up in the morning! Coconut Lemon Overnight Oats on www.cookingwithruthie.com is a bright and refreshing breakfast!
 I really love overnight oats or otherwise sometimes known as Swiss Muesli! It's just so fabulous to wake up to and so simple to make the night before. Truth be told, they don't even need to soak for 10-12 hours, if all you have is is couple of hours then it'll be just fine. Coconut Lemon Overnight Oats on www.cookingwithruthie.com is a bright and refreshing breakfast!
 I have a couple of other similar recipes... Swiss Muesli and Apple Orange Cranberry Swiss Muesli both of them are delicious! You can tell that whatever fruit and nuts you have can make the perfect overnight oats recipe combination! Coconut Lemon Overnight Oats on www.cookingwithruthie.com is a bright and refreshing breakfast!
Coconut Lemon Overnight Oats
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 opal apple, shredded
  • 1 anjou pear, shredded
  • 2 cup low fat milk
  • 1 cup fat free vanilla bean greek yogurt
  • 1/2 cup dried berry mixed
  • 1/2 cup golden raisins
  • 1/4 cup shredded coconut flakes
  • 2 cup rolled oats
  • 3 tablespoons sliced almonds
  • 3 tablespoons pecans, chopped
  • 2-3 Tbsp agave, adjust according to taste
  • 1 teaspoon lemon zest
  • 1/2 teaspoon sea salt
  • additional fruit and nuts to garnish, if desired
Instructions
  1. In a large bowl with a lid; shred pear and apple.
  2. Add milk and yogurt; gently stir to combine.
  3. Add dry ingredients; stir until incorporated.
  4. Rest Muesli in fridge for at least 1-2 hour or allow sit over night.
  5. Adjust moisture with additional milk if necessary.
  6. Serve in individual bowls and garnish with additional fruit.
  7. Enjoy!
Coconut Lemon Overnight Oats on www.cookingwithruthie.com is a bright and refreshing breakfast! Coconut Lemon Overnight Oats are packed with healthy ingredients to help you jump start your day!



Ruthie gave us a yummy refreshing workout. Now let's talk about a refreshing workout! Beautiful spring weather is here. It is a time for refreshing our souls after a drab winter that has had us stuck inside dreaming of green grass, blue skies, and fresh air. With that mind today's workout gets us outside, we are heading to the track for a fun overall workout! I love heading to the track for a couple reasons. 1) I just like to be outside. It makes the whole workout feel different. 2) You can still do tons at the track. Your imagination is your limit. I live within a couple miles of two high schools, I just have to decide which one is least likely to be busy when I want to go.




1 lap on the track
5x up and down bleachers
15 dips
15 pushups
15 Bulgarian split squats
RPT 4X

Run the straights
Walking lunges around the curves
10 burpees at the end of each curve
RPT for 2 Laps around the track



This is a great workout that lets you get outside. I find myself fighting the desire to be outside and working my way into the gym on beautiful days. Don't fight it! Stay outside and love it! If you are like me and often have little ones in tow, take them with you. You can take bikes, scooters, and toys with you. Let your kids see you working out, teach them early that fitness is simply a part of life and it can be a fun part of life.
Enjoy the sunshine and this workout!

Much Love and Peace~ Nichole and Ruthie

Wednesday, March 23, 2016

Workout Wednesday - Treadmill and Abs

It's another Wednesday and I am a little closer to having a baby. I am still working working out regularly, but very modified and very scaled back. Lately I have been having ab envy, obviously something I am not working on slimming down at the moment and certainly not able to work on any sort of muscle definition. Ab envy is leading me to this week's Wednesday Workout.
Remember awesome abs is not just about a billion situps. You have to include great nutrition and cardio to get those killer abs. I am not going to talk about the nutrition part here but I am including the cardio part.
Treadmill and abs time folks!
For the treadmill section find a pace that you can maintain for a long period of time, but one that you are also working pretty decently at. We are going to be doing incline work today and the goal is to NOT touch the speed at all as we go through the inclines. You got this!

1 min flat
1 min 1%
1 min 2%
1 min 3%
1 min 4%
1 min 5%

Jump off and complete the following ab workout:
20 Russian Twists
15 Situps
10 Single Leg V-Ups
5 Leg Drops

Back to the treadmill!
Complete this 4 times. And have fun!



Sunday, March 20, 2016

Encouraging the Littles

We all have to do hard things and the reality is that most new things are hard things. We can't just walk away from everything that is hard or we will miss out on a lot of really cool experiences in life. 

This is the sum of a conversation I had with my 5 year old this week. She is a very active little girl that gets anxious about hard things, about new things, about anything out of her comfort zone. Once we can get her to the activity or event she is good to go. The school bus is a daily example of this, we are constantly talking her into taking the bus. Once we get to the bus stop and the bus pulls up she runs off and jumps right on. 

The discussion mentioned above came on the way to horseback riding lessons. After missing a lesson earlier in the week I was able to get it rescheduled to try again. We spent some time after school talking about why she didn't want to go on Monday and talking about doing hard things. 



As she went through her lessons her instructor, JoDee kept reinforcing how great she was doing. She would prep my little one for some the things that were coming up, and would cheer every time it got nailed on the first or second try. At the end JoDee explained to me how great Autumn does with it all because once she gets on the horse she is fearless. She accomplishes tasks that other kids spend multiple lessons trying to get the courage to even try. 

As we leave my little one tells me, with a huge smile, that it was easy and tells me again how much she likes it. 




It would have been easier to tell my little one that she didn't have to go if she didn't want to. It would have been easier to just agree that it is hard and leave it at that. But the reality is she has to learn that things are going to be hard and that is ok. And, I don't want to miss out on those smiles she has when she is done with her lesson and telling you about what she did.

Friday, March 18, 2016

Fit Friday - Recovery

Happy Fit Friday everyone! I hope you have all had a wonderful week. This week we are all about Recovery and the many important parts of recovery. One of which is yummy, healthy, and nutritious food. For that part Ruthie from Cooking with Ruthie is here to inspire us with a great chicken recipe. Enjoy all!

Lemon Chicken Roasted Potato Pasta is a long-time family favorite from my Auntie Ruth. You'll be pleasantly surprised with each flavorful bite! Lemon Chicken Roasted Potato Pasta on www.cookingwithruthie.com is a family favorite from my Auntie Ruth! Delish!!
 I was named after my dad's sister, Ruth. My Auntie Ruthie is a really amazing cook and some our long-time family favorite recipes are from her, like this Lemon Chicken Roasted Potato Pasta. You'll be loving it every bit as much as we do! Lemon Chicken Roasted Potato Pasta on www.cookingwithruthie.com is a family favorite from my Auntie Ruth! Delish!!
 Last weekend I used this recipe as part of my cooking demonstration at the Salt Lake Home and Garden Show. It was a real crowd pleaser and everyone raved about it to me afterwards. Put it on your menu for this next week and you'll be just as impressed! Lemon Chicken Roasted Potato Pasta on www.cookingwithruthie.com is a family favorite from my Auntie Ruth! Delish!! Lemon Chicken Roasted Potato Pasta on www.cookingwithruthie.com is a family favorite from my Auntie Ruth! Delish!!
Lemon Chicken Roasted Potato Pasta
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 3-4 chicken breasts
  • 1/3 cup fresh lemon juice
  • 5-6 red potatoes, cubed
  • 2 tablespoons olive oil
  • 1 (12 ounce) can sliced black olives
  • 3 roma tomatoes, diced or pack cherry tomatoes, halved
  • 
1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 
1/4 cup shaved parmesan cheese, garnish
  • 1 (16 ounce) package whole grain penne pasta (cooked to al dente)
  • 
Sauce:
  • zest of 1 lemon
  • 2 fresh lemons, juiced
  • 1 teaspoon sugar or honey
  • 
3 tablespoons olive oil
  • 
1 teaspoons sea salt
  • 1/4 teaspoon pepper
Instructions
  1. Place chicken in gallon sealable plastic bag, add lemon juice and marinate; refrigerate 3-4 hours. Preheat oven 400 degrees.
  2. Coat a rimed baking sheet with cooking spray, in separate bowl toss potatoes with olive oil, salt, and pepper; evenly distribute on sheet.
  3. Bake 30-35 minutes until soft and lightly browned; stirring twice.
  4. Remove chicken from fridge.
  5. Coat fry pan with cooking spray, cook chicken over medium heat with the marinade.
  6. Cook until center is no longer pink and nicely browned, shred chicken with 2 forks.
  7. Cover and keep warm (may need to add 1/4 C water to pan half way thru cooking, if needed).
  8. Meanwhile; cook pasta tender firm, drain, return to pot.
  9. In a small mixing bowl combine sauce.
  10. In a large bowl combine tomatoes, olives, and hot ingredients, toss with sauce.
  11. Serve hot or cold.
  12. Enjoy!
Lemon Chicken Roasted Potato Pasta on www.cookingwithruthie.com is a family favorite from my Auntie Ruth! Delish!! Lemon Chicken Roasted Potato Pasta is perfect for spring time, I adore the flavor pop of the lemon in this recipe. It makes a lot but don't worry it keeps just fine in the fridge for up to 5 days. When I'm reheating some for lunch or dinner- I just drizzle with a some olive oil and reheat it in the microwave for one minute. It's also really good cold, just incase you were wondering :) Lemon Chicken Roasted Potato Pasta on www.cookingwithruthie.com is a family favorite from my Auntie Ruth! Delish!!   


Recovery....we have heard the word and most think they know the word....but do you actually? I will be honest, recovery is hard! At least for me it is. I know that I am not unique or alone when I say this...I like to workout. I like to sweat. I like how I feel during and after a great workout, especially an awesome run. Sometimes it is easy to talk yourself out of the other stuff, the recovery part of your workout. Rest days are frustrating for a lot of people. And how many times of you pushed your workout until you have to run out the door and forget about stretching. You ran right out the door, jumped in the car, and got busy with your day. In the mean time you have forgotten to drink the bottle of water and left your recovery snacks sitting on the counter.
We have all been there, but the reality is that you have to make recovery a priority if you want to truly enjoy all the hard work you do. Without recovery you are welcoming injuries and illnesses. So let's talk about recovery....

1) Replace Lost Fluids. You will want to focus on this both while working out and afterwards. Water is generally your best option. If you are looking for something a little more on long endurance days try to avoid the simple sugars and get something in your system that is actually worthwhile. Coconut water is a great option.








2) Eat Healthy Recovery Foods. Ruthie is great at giving us recipes, like today, full of healthy nutrients that your body needs. Remember, after you workout you need high-quality protein and complex carbs.











3) Rest and Relax. Ugh....there is that 4-letter word. The reality is that rest and sleep is when your body builds muscle after those killer breakdown workouts.




4) Stretch It Out and Active Recovery. Not every day can be killer days. Take a day to get in yoga, go for a walk, etc.









5)  Listen To Your Body. Learn those cues your body is sending when you need an easier day or even a rest day. Learn to distinguish thirst and respond to it. Your body is smart...listen to it.



Remember, recovery is a must! Learn it and live it! By doing so you will be able to enjoy life and all those crazy activities a bit more.

Have an amazing weekend :)
 Happy Fit Friday!
 Much Love and Peace~ Nichole and Ruthie

Wednesday, March 16, 2016

Workout Wednesday! The Name Game

Hello everyone! Workout Wednesday is here. I wanted to share a workout I do with some of my small group classes, The Name Game. The challenge to this workout is simply that it is different for everyone because we all have different names.
The concept is pretty easy. Below I have the alphabet listed out, next to each letter is an exercise. For the first round you are going to take the first 5 letters of your name and complete each of the exercises. This also brings up the second challenge to this workout, sometimes you end up with a lot of similar exercises just because of how the letter follows. Oh well!

A: 50 jumping jacks
B: 25 squats
C: 30 pushups
D: 50 situps
E: 25 switch jumps
F: 30 plank jacks
G: 1 min wall sit
H: 30 plank with shoulder touches
I: 20 v-ups
J: 30 dips
K: 20 side planks with rotations (each side)
L: 30 donkey kicks
M: 90 sec wall sit
N: 50 jumping jacks
O: 40 squat hops
P: 25 burpees
Q: 25 situps
R: 50 pushups
S: 25 v-ups
T: 40 switch jumps
U: 50 plank jacks
V: 20 burpees
W: 50 squats
X: 2 min wall sit
Y: 20 plank with bunny hops
Z: 40 pushups

Now that we have the letters and the moves let's talk about the workout.
Round 1: first 5 letters of your name. As soon as you complete that run 400 meters.
Round 2: last 5 letters of your name backward. (My last name ends with an E so that is where I would start). Run 400 meters
Round 3: first 5 letters of your mom's name. Go run again....400 meter.
Round 4: first 5 letters of your dad's name. Finish up with one more hard 400 meter run.

Remember to have fun and work hard!




Sunday, March 13, 2016

Live Life Like a Champion

I saw this quote yesterday and it got me thinking. Do I really have to suffer to live life like a champion? And if so how much do I have to suffer? And what does it really mean to suffer? I will be hones, I didn't and still don't really like this quote. I think a lot of my dislike comes from all the connotations that come with suffering. When I hear of suffering I don't feel like any joy or happiness can live in the same space at the same moment. I don't want to live a life of suffering and miss the daily moments of joy. So I started thinking and doing some reading on what it means to live life like a champion. Here are a few things that stuck in my brain.


1) Have a goal. This needs to be a very clear and precise goal. Notice I say goal, not dream. A goal means that you have a plan. You know what the end is but you also have some knowledge and understanding on the path needed to get there.

2) Motivation. You need to have a strong reason why. If you have no reason to continue to work for your goals you simply won't. When things get hard or when something sparkly catches your attention you will find yourself no longer on the path towards your goal.

3) Train hard and long. I realize this is where people get the idea that you need to suffer, but I feel like you can find some joy in the process. Sure it is going to be hard, but learn to embrace the hard. Learn to find small moments of glory as you reach those smaller stepping stones. Numerous studies show it takes 10 years of study and work to become an expert on something. During those 10 years I want to recognize the achievements I have made and find at least some happiness in those moments.

4) Go the extra mile. Don't be happy to complete what everyone else has, you need to push yourself beyond what everyone else has completed.

5) Test yourself. Competition pushes you to become better and shows you what your weaknesses are. If you want to be a champion you have to test yourself against others that are also seeking to become a champion. This will help you hone your skills and truly become the best, truly become a champion.

If you notice I did not use the word suffer once. It is hard work to become a champion, absolutely. But look at find your path and consider all the hard work that will be required, not just at the suffering you will be surrounded with.


Friday, March 11, 2016

Fit Friday - Start The Day Off Right

Hello all! Happy Fit Friday! We are all about the mornings this week. Ruthie from Cooking with Ruthie is here to start us off with you a yummy idea for a delicious spin on toast. I am in heaven....peanut butter. 

Banana, Peanut Butter, and Granola Toast will be your new favorite quick and healthy way to start the day! ***banana-peanut-butter-granola-toast 1
 I really love peanut butter- like I love, love it! All nut butters call to me but peanut butter has a special place in my heart, since childhood I've adored PB&J's and now it's often a part of my morning routines! Peanut butter and Banana on bread reminds me of Elvis, he's the first one I remember loving that combination and making it popular. Banana, Peanut Butter, and Granola Toast are a great way to have a quick and healthy breakfast! Ready in 2 minutes or less- now that's fast!! **banana-peanut-butter-granola-toast 3
I love the Chia Seed Whole Wheat Bread the I found at Trader Joes- it's packed with healthy ingredients plus it's soft and chewy like all good bread should be. Then add more chia seeds with your favorite granola and we are in business... crunchy and creamy all at the same time. YUMmmmmm!

Banana, Peanut Butter, and Granola Toast
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 1 slice chia whole wheat bread (from trader joes)
  • 2 tablespoons all natural peanut butter
  • 1 banana, sliced 1/4 inch thick
  • 2 tablespoons granola
  • 1 teaspoon chia seeds
Instructions
  1. Toast bread in toaster.
  2. Spread peanut butter on toast.
  3. Place sliced bananas on peanut butter and evenly sprinkle with granola and chia seeds.
  4. Enjoy!
  Banana Peanut Butter Granola Toast on www.cookingwithruthie.com will be your favorite way to start the day!

Banana, Peanut Butter, and Granola Toast will be your new favorite way to start the day!

After a yummy recipe to start the day I wanted to keep going with that theme of a great morning. I am a big morning worker-outer! If I don't get it done in the morning it may or may not happen later. I have also found that I feel better starting my day with a great workout.
Here are 5 more reasons to workout first thing in the morning:

1) People that workout in the morning have a greater chance of being consistent and sticking with it. There are not a million other things and/or people demanding attention if you get in your workout while everyone else is still in bed.
2) Morning workouts get the metabolism up and going for the day.

3) Morning workouts increase mental acuity. If you want to read a great book on this I recommend the book Spark: The Revolutionary New Science of Exercise and The Brain.

4) Exercise is considered a cornerstone habit, it helps with sleeping and nutrition. People have reported that working out first thing in the morning helps to regulate appetite throughout the day.

5) When you workout in the morning it will help you feel "energized" throughout the day.

I am a big believer in ALL of these reasons. 
Most of us still have busy lives to get home to and a lot of other things waiting for us. Here is a great workout to get your day started with. This workout should take you about 30 minutes, so it is a good one to get started with if you are trying to switch to working out in the morning. It is also a great full body workout for those mornings when you are short on time.

WarmUp:
15 windmills
15 back bridges
15 pushups
3 min of jump rope

Body Weight Workout:
Perform each movement for 30 seconds with no rest between. At the end of each round take a 2 minute breather. Complete 4 rounds (approx 20 min)

1) Squat Jumps
2) Pushups with One Leg Elevated
3) Mountain Climbers
4) Rotating Side Planks
5) Jumping Jacks

Get it done and get on with the rest of your day smiling!
Happy Fit Friday! Much Love and Peace~ Ruthie and Nichole

Wednesday, March 9, 2016

Workout Wednesday - Very Pregnant Style

Up until now I have modified workouts as needed on my own, today I am laying it out exactly as I will do it. Mostly this means slower movements and lighter, feel free to go as heavy as you need to. Just remember, stick with the slower paced reps and proper form.

Being pregnant does not mean I have to stop working out, it goes mean I need to pay attention to my exertion level, breathing, and form. It used to be you had to watch your heart rate, but now the doctor tells me to make sure I am staying in "second gear" and not pushing up to "third or forth gear." I have loved this, I hated wearing my heart rate monitor all the time during my last pregnancy.

I have backed off quite a bit in my normal weekly routine, especially with weights. I find that weights are generally uncomfortable and I only so much energy to go around. I love running and find my sanity there, so running wins out more often than not. Generally I run 4 days a week (about 25 miles/week), I teach 3 cycle classes a week, and I lift 2-3 times a week (these are shorter sessions at 20-30 min each).  In these weight sessions I do a lot of things to work on balance (mine is pretty limited), use dumbbells (bars get in the way), and focus on slow and steady.

Here is what we are doing for today's workout:

Run 1/2 mile or 5 minutes of another cardio activity

15 single leg deadlifts with a bicep curl
15 pushups
15 dips
RPT 3x




Run 1/2 mile or 5 min of cardio

15 sumo squats with upright row
15 shoulder presses
15 overhead tricep ext
RPT 3x



Run 1/2 mile or 5 min cardio of choice

15 reverse flyes
15 side lunges to balance
15 bird dogs
RPT 3x










I know I have said it a few times...focus on slow and steady! This
isn't a speed through and keep your heart rate up workout. This is a slow and steady and keep your muscles engaged workout.

Have fun!!!!

Sunday, March 6, 2016

Sleep...The Necessary Luxury

I am sitting at my computer after the first good night's sleep I have gotten in a very long time. At this stage in the pregnancy game I am large beyond comfort which means I can't even sleep to escape how big I am. Instead I spend most of the night flipping from side to side hoping that at some point in time I will actually find a spot I can ignore my weighted belly and fall asleep.

For me this is not a common fight, for my husband sleep is an endless battle. He has tried so many different things, yet sleep still alludes him. Many nights he ends up falling asleep on the couch watching tv sometime after midnight. For some this wouldn't be so bad, but I have two kids that are definitely morning kids. They wake up before the sun and they are ready to party.

Sleep is something that we all need, but not something that we all get. Sleep is necessary for a whole bunch of reasons, today I just wanted to look at sleep and our fitness. There have been countless research projects that have shown that a lack of sleep leads to weight gain, increase in overuse injuries, and a decrease in muscle mass.

Like so many other things, it comes down to hormones. Sleep largely effects two hormones, Leptin and Gherlin. These two hormones effect our appetite, what foods we crave, and our energy expenditure. The magic number recommended to keep these two hormones in check, 8. Eight hours of sleep. I am going to be honest, I don't know any adult, especially if they have kids at home, that get 8 hours of sleep on a regular basis.

During sleep our body is also repairing and rebuilding muscles. Muscles are torn down at the gym, but it is when we are sleeping our body has the full ability to recover and rebuild. During deep sleep phases our body uses protein and growth hormone to repair those muscles you have worked so hard to tear down.

There are many other reasons we need sleep, these are the only ones that I wanted to hit on today. These are things that I discuss on a regular basis with my clients as we talk about all the necessary components to losing weight, training for a race, or even just feeling better and healthier.
Sleep....get some!

Friday, March 4, 2016

Fit Friday - Smoothies

Hello all! It is Friday, which means it is Fit Friday here. Ruthie from Cooking with Ruthie is here with a yummy smoothie recipe this week. Smoothies are great for post workout workout or even just a yummy shot of daily nutrition. Enjoy!

Blueberry Chia Chocolate Smoothie is a healthy workout recovery! Blueberry Chia Chocolate Smoothie on www.cookingwithruthie.com is a healthy workout recovery!
If you're into sweating like I'm into sweating when I hit a session of hot yoga then we are all about the recovery! I've practiced Bikram Yoga for several years now, but it wasn't until recently that a friend of mine suggested drinking chocolate milk for helping me rehydrate, that I was able to feel back to normal in a jiffy. It really does make an amazing difference. The research on chocolate milk as a recovery drink. As you may recall, the purpose of post-workout recovery is to replenish glycogen (sugar) stores in the muscle and start the process of protein synthesis (muscle rebuilding) so that your body is ready for the next workout. Here's another interesting article I found "Chocolate Milk Refuels Muscles after Workouts" on Web MD for some additional info. Blueberry Chia Chocolate Smoothie on www.cookingwithruthie.com is a healthy workout recovery!
 SO I mixed my new found love of chocolate milk with the healthy benefits of blueberries, bananas, and chia seeds into a smoothie that tastes fresh and healthy and the a fabulous way to recover from your workouts!

Blueberry Chia Chocolate Smoothie
Recipe Type: Beverage
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 1 cup chocolate milk
  • 3/4 cup frozen blueberries
  • 1 frozen banana
  • 1 tablespoon chia seeds
  • 1/2 cup ice cubes
Instructions
  1. Combine all ingredients in blender and blend until smooth.
  2. Enjoy!
  Blueberry Chia Chocolate Smoothie on www.cookingwithruthie.com is a healthy workout recovery!

Blueberry Chia Chocolate Smoothie is quick and easy to make plus it'll help you be ready for your next workout!

Ruthie offered up a great version of her own smoothie, and it certainly sounds delicious. I wanted to tell you all about my own green smoothies and offer you a few reasons as to why green smoothies are such a great way to go.

My own green smoothie always starts with 1 cup of unsweetened almond milk and 1 banana or 1 green apple. After that I shove in as much spinach and kale mixture as I can (approx 2-3 cups). Mix and drink.

Now, I admit that this is a little too green for a lot of people, but that is the great thing about making your smoothie, you get to make it how you want it. However, I do try to emphasize that this is supposed to be a green smoothie. If you are making it with juice, 2-3 cups of fruit, and 10 spinach leaves it is not a green smoothie. It will probably be delicious, and healthier than a milk shake, but it will have a lot higher calories and, depending on the juice, a higher sugar content.

If my husband and I are sharing I will generally throw in strawberry or peach Chobani yogurt, fresh lime juice, and possibly some frozen berries. He needs it a little sweeter than I do.

I also have days that just don't seem to stop or I simply don't feel like making a green smoothie. On those days I have a cheat, Purium green drinks. Those are easy because I just mix up water and some powder. I know there are a lot of versions of this, all I am going to say is read labels and do your research.

I have always had problems with my digestive system and ulcers, my body is just more acidic than it should be. After a lot of research and talking to a few doctors that take a more holistic approach I decided that I needed A LOT more veggies in my system. That is when I really started to add green smoothies regularly to my day and it has helped more than I can ever begin to explain.

I have gone through phases of adding different ingredients to my smoothie (chia seeds, cinnamon, etc) but I generally get lazy and/or forgetful when shopping and revert back to my core.

Why are green smoothies something to consider for yourself?
I have already told you my number one reason. Let me tell you a few other benefits I have found for myself.

1) Reduce sugar cravings. I have found that on days I have a green smoothie my sugar cravings are pretty non-existent, especially those mid-afternoon crashes we all experience.

2) It is a super easy way for me to get in veggies. A bag of spinach is ready to go. No chopping and prep work needed. I have found that the more work my veggies take to eat the more likely it is that they will end up spoiled and in the trash.

3) I just feel better. I don't care if this is mental or physical, I like feeling better and healthier. Who doesn't?

If you aren't already drinking green smoothies I challenge you to start. Maybe a green smoothie scares you to start with, instead start with a great healthy one like the Blueberry Chia Chocolate Smoothie Ruthie provided for us. If you already enjoy a daily smoothie you can always mix it up a bit!

 Happy Fit Friday and we hope you have a wonderful weekend!
 Much Love and Peace~ Nichole and Ruthie

Wednesday, March 2, 2016

Workout Wednesday - Let's Hit the Track!

Yay! It is another Workout Wednesday. I don't know about you guys, but I love new ideas and new workouts to add to the mix. The weather is beautiful in my neighborhood right now, it is making me want to be outside. So today's workout is at the track, this let's me be outside getting fresh air and means my little guy gets to run around and get out some energy. My husband was even anxious to get to the track Sunday, wanting to enjoy the sunshine and feel some burning in his lungs.
This workout is track focused, but if the track isn't an option for you it can easily be converted to a treadmill workout.
As always be sure to include warm up and cool down, especially with these hard push workouts. Using your workout as your warm up is not ideal, it will most often lead to injuries and always lead to a less than stellar workout.


1 lap on a traditional track = .25 miles and 400 meters

1/2 lap jog
1 lap run
1/2 lap sprint

10 Squats
10 Push Ups
10 Planks with Bunny Hop

Rpt Run

15 Squats
15 Push Ups
15 Planks with Bunny Hops

Rpt. Adding 5 to each resistance move for two more rounds.

1 lap sprint
1 lap walk/jog
Rpt 4x

The track is your friend! Enjoy some fresh air today and push yourself to new limits.