Sunday, July 31, 2016

How Do I Drown Out the World?

I love my quiet Sunday musings, even running with a new running buddy my mind still has so much more opportunity to wander than in the midst of the wonderful chaoticness of my life. Don't get me wrong, I love my life and I wouldn't change it at all, but it is chaotic. 

As I ran this morning I thought about a conversation I had with my 6 year old sitting on a house boat last week. A place that is kid heaven, especially if your kids are like mine. Sitting next to me she poked her calf and told me that she has fat legs. Of course I quickly respond with a "No you don't" but she tells me that other kids tell her that. So I show her my calves, I show her how they flex and we talk about strong muscular legs and being fast. 

Throughout this conversation my heart is hurting that I am even having it with my 6 year old daughter. Not a teenager or even a tween that is coming into her body body a sweet innocent 6 year old.

How do I fix it as a mom? As parents how do we assure that our voices, our words, are louder than anyone else's? I wish it was an easy answer. I wish that it was as simple as telling your kids you love them and all will be perfect. But we all know that isn't the case. I want a stronger and better answer from a stronger and better professional. Until I get one I will do what I feel is best as a mom, I will make sure my kids know I love them, I will tell them they are beautiful and strong and wonderful. And I will treat myself the same because I know if my kids hear me talk negative about myself, if they see me knit-pick at my flaws they will think it is okay to look for the flaws and dwell on them instead of look for the beauty and the wonderfulness of ourselves. 

Friday, July 29, 2016

Fit Friday - Cookies and the Track

Another week has flown by. I have started the back-to-school countdown at my house and hoping the next couple of weeks continue to fly by. Don't get me wrong, I am still loving this awesome summer weather, as you will see by my workout, just ready for the kids to get back into the routine of school. And Ruthie, Cooking with Ruthie, has provided a yummy treat that I can store away for a lunchbox goodie, or make this weekend as a yummy snack to have available when I hear the constant  "I'm hungry" coming from the kitchen.

Healthy Mango Coconut Cookies these cookies taste SO good no that one will ever believe they are 
"healthy"!! Healthy Mango Coconut Cookies on www.cookingwithruthie.com these cookies taste SO good no one will ever believe they're "healthy"!! Y'all will never believe how fabulous these Healthy Mango Coconut Cookies are... then you'll read the recipe and not believe it again because they only have 1/4 cup butter the whole batch of dough! AND its a huge batch- this recipe makes 70 cookies! I know. It's hard to believe. Most of the moisture in this recipe comes from the applesauce, which is super awesome. Healthy Mango Coconut Cookies on www.cookingwithruthie.com these cookies taste SO good no one will ever believe they're "healthy"!!
 Healthy Mango Coconut Cookies recipe originally came from a yoga spa- a friend shared it with me several years ago and I've loved it ever since! Especially in the summer when I'm hiking and need a filling, simple, and healthy treat to take along with me :) Did I mention that these freeze amazingly well. I love to keep some handy to grab and go with us on all our summer adventures. Healthy Mango Coconut Cookies on www.cookingwithruthie.com these cookies taste SO good no one will ever believe they're "healthy"!!

Healthy Mango Coconut Cookies are sure to keep the kiddos happy this summer and you'll be happy knowing they're enjoying a "healthier" treat too!






During the summer I love taking my classes outside. We meet in large parking lots, parks, baseball fields, and (my favorite!) the local high school track. It is so great to get out of the gym and into fresh air. We also meet early enough that we can beat the heat, 102 degrees in the afternoon....no thank you! This week I am encouraging all of you to get outside and to the track as well.



Let's talk the workout...

2 laps of sprint the straight aways and walk to curves
5x up-and-down bleachers
15 push-ups
15 dips
15 step-ups each leg
RPT 2x

1 x 400 (1 lap on the track) as hard as possible
1 x 400 jog
1 x 400 as hard as possible

DONE!!!!!

The track is a great place to push yourself, so do it!

Happy Fit Friday!!
 Much Love and Peace~
Ruthie and Nichole

Wednesday, July 27, 2016

Workout Wednesday - Tabata+

Hello all....I love coming up with new workouts for my clients and my classes. I get bored of three sets of 10-15 reps. That is not the only way you will get results and if you are like me that is getting very old. My mind and my body appreciate the variances. Today we are doing upper body sets mixed in with lower body Tabata moves. If this doesn't make sense just keep reading and it soon will. 

As always be sure to warm up and get the muscles ready to work before jumping right in.

The following movements are going to be completed 20 reps 4 rounds, At the end of each round you will complete a Tabata round.

Pushups
Shoulder Press
Bicep Curls
Dips
Weighted Situps
Tabata: Round One: Squat Hops 
             Round Two: Ice Skaters
             Round Three: Lunge Hops Switches
             Round Four: Bounding

Pay attention to perfect form. We never sacrifice form for speed.

Sunday, July 24, 2016

Fit Friday...Coming to You on Sunday this Week

Well...I am sure you have noticed today is not Friday. But when I tried to post from vacation by short spurts of internet would not cooperate. So I had to wait until I got home to post. I did my post on water this week. We just got home from 5 days in Lake Powell with the kiddos. Every day we were constantly reminding them to drink water, lake water did not count. It was fun to play on the sun, but we have to take care of ourselves at the same time.
Ruthie (Cooking with Ruthie) brought us a wonderful sandwich this week full of yummy goodness. A wonderful summer lunch.

<Avocado, Hummus, and Turkey Open-faced Sandwich is a delicious lunch packed with good-for-you ingredients! 1avocado-hummus-and-avocado-open-faced-sandwich Avocado, Hummus, and Turkey Open-faced Sandwich is one of my very favorite lunches.... it's quick and easy to make plus tastes amazing! I've never been a big fan of mayonnaise, but I'm not a big fan of dry sandwiches either! Hummus and avocado are the perfect solution because they bring lots of flavor and moisture while being so nutritionally awesome for our bodies. Avocado, Hummus, and Turkey Open-faced Sandwich on www.cookingwithruthie.com a delicious lunch packed with good-for-you ingredients! I love the whole grain baguettes from Trader Joes. Once in a while I've been able to find them at other stores but it seems like they're kind of hard to get your hands on so keep an eye out for them. Whole grains are better nutrition for us and I'd like to add that they have such a better flavor too! I try to buy with whole grains every chance I get for our pasta, rice, and bread! It all helps :) Avocado, Hummus, and Turkey Open-faced Sandwich on www.cookingwithruthie.com a delicious lunch packed with good-for-you ingredients! You can easily make your own hummus like this Sun-dried Tomato Hummus or find fresh varieties of hummus at the grocery stores too. Here again I love Trader Joes hummus but as you can tell I'm a true Trader Joes fan :) Avocado, Hummus, and Turkey Open-faced Sandwich on www.cookingwithruthie.com a delicious lunch packed with good-for-you ingredients!

Enjoy a Avocado, Hummus, and Turkey Open-faced Sandwich for lunch today~ you'll be so happy you did!


Happy Fit Friday!!
 Much Love and Peace~ Ruthie

Wednesday, July 20, 2016

Workout Wednesday- Push-ups

Instead of a full workout post today I wanted to talk about push-ups. Why? Because I fall back on push-ups a lot in my workouts, I am assuming you have all noticed that by now. And it isn't just for on here, I have always embraced push-ups for my classes, individual clients, and myself. 
After both of my babies my first challenge has been push-ups. I give myself a couple of weeks of recovery but then I get antsy to rebuild. For 1 month I do 30 push-ups a day. These start in my knees and with lots of breaks, but as my core comes back together and my strength rebuilds I get back to a solid 50 push-ups on my toes by the end of that month.
During that month I am rebuilding my core, strengthening my arms, back, chest, shoulders, etc. It is a month with a doable challenge that I know my body needs. 
So for the workout today I challenge you to see how many push-ups (solid, strong push-ups) you can do. Do them at whatever level you need but see how many you can fit into one day. 
 

Workout Wednesday- Push-ups

Instead of a full workout post today I wanted to talk about push-ups. Why? Because I fall back on push-ups a lot in my workouts, I am assuming you have all noticed that by now. And it isn't just for on here, I have always embraced push-ups for my classes, individual clients, and myself. 
After both of my babies my first challenge has been push-ups. I give myself a couple of weeks of recovery but then I get antsy to rebuild. For 1 month I do 30 push-ups a day. These start in my knees and with lots of breaks, but as my core comes back together and my strength rebuilds I get back to a solid 50 push-ups on my toes by the end of that month.
During that month I am rebuilding my core, strengthening my arms, back, chest, shoulders, etc. It is a month with a doable challenge that I know my body needs. 
So for the workout today I challenge you to see how many push-ups (solid, strong push-ups) you can do. Do them at whatever level you need but see how many you can fit into one day. 
 

Workout Wednesday- Push-ups

Instead of a full workout post today I wanted to talk about push-ups. Why? Because I fall back on push-ups a lot in my workouts, I am assuming you have all noticed that by now. And it isn't just for on here, I have always embraced push-ups for my classes, individual clients, and myself. 
After both of my babies my first challenge has been push-ups. I give myself a couple of weeks of recovery but then I get antsy to rebuild. For 1 month I do 30 push-ups a day. These start in my knees and with lots of breaks, but as my core comes back together and my strength rebuilds I get back to a solid 50 push-ups on my toes by the end of that month.
During that month I am rebuilding my core, strengthening my arms, back, chest, shoulders, etc. It is a month with a doable challenge that I know my body needs. 
So for the workout today I challenge you to see how many push-ups (solid, strong push-ups) you can do. Do them at whatever level you need but see how many you can fit into one day. 
 

Sunday, July 17, 2016

Why?

Why should you strive to be healthy and lose weight? Is it to fit into those skinny jeans, I hope not. Is it for your cruise next fall? I stumbled upon a great article that gave different reasons to get healthy, not the ones that I seem to hear from clients on a regular basis. Many of the standard reasons I hear don't motivate enough for follow through, so I am always trying to give more and different reasons.

Here are a few great ones from Precision Nutrition:

1) Your joints: Look, I know your knees hurt, they are carrying a lot of extra weight around. That means a lot of extra wear and tear. But instead of rushing to your doctor for a shot, or even surgery, take some time and get healthy. If you don't believe me talk to my mom. I have watched this woman lose a significant amount of weight over the last couple years, but her doctor hasn't. Why? Because she hasn't had to go back for cortizone shots or to get a knee replacement scheduled.

2) Sleep: 50% of obese people have sleep apnea, this occurs when an individual stops breathing while sleeping. Lack of good sleep effects our brain function, metabolism, etc. Get sleep! Your body, brain, and family will thank you.

3) Your immune system: fat doesn't just sit like a blob in your body and not do anything. No, fat tissue secrets hormones, chemicals, and cytokins. When we have too much fat all of these things end up off kilter and can lead to various infections.

These are just three of the reason Precision Nutrition listed, they have more and I am sure you all can think of many many more reasons you NEED to get healthy and stay healthy. It is important to find your reason, your motivation, and live each day the best you can.

Friday, July 15, 2016

Fit Friday - Protein Style

Hello! Fit Friday is here and we are talking protein. Ruthie (Cooking with Ruthie) has brought us a delicious omelet recipe that will start those taste buds off happy any morning.

Caprese French Country Omelet is a lovely breakfast or brunch of fresh basil leaves, petite heirloom tomatoes, chunks of fresh mozzarella on a bed of onions and eggs. *caprese-french-omelet 1
 I love french country omelets~ they're fancier than just plain ole' scrambled eggs and they feed a 3-4 people quickly and easily! That's always a plus when everyone is hungry and making lots of individual omelets becomes redundant :) AND I adore fresh basil, heirloom tomatoes, and fresh mozzarella right to death! Oh my. I swear I could live on those 3 things with whole grain baguettes for the rest of my life :) Hahaha. (alright I might need some olive oil too). You'll love these flavors in an omelet too... it's seriously Ahhhhh-mazing! *caprese-french-omelet 3
 Caprese French Country Omelets are healthy, full of good fats, and nutrition to get your day started off well! I love to cook with good quality olive oil... when you are heating it in the skillet make sure to add in the onions just before it hits the smoke point so the quality of the olive oil isn't compromised. There are a few brands for olive oil out there that have a higher smoke point but most are between 325-375 degrees F so just keep a good eye on it and start adding in the onions when it shimmers and begins to let off a bit of smoke. *caprese-french-omelet 4

You'll be surprised how simple this Caprese French Country Omelet is to make, it's even great for week days!


You don't have to be muscle bound to need protein in your diet, everyone needs protein in their diet. This is a discussion I have had a lot over the years with a lot of my female clients. Protein is an essential part of anyone's diet. Protein, fats, carbs, and water are all necessities.
"But I don't really like to eat a lot of meat...." 
That is just fine because protein is not only found in meat. So let's talk about food and protein:

1) Obviously meat is the first thing most people think of. Lean meat, fish, and poultry have approx 7 grams of protein per 1 ounce. One ounce of meat is not a lot of meat, meaning you don't have to eat a ton of meat to get protein.

2) 1 egg = 6 grams of protein. A couple eggs in the morning is a great way to start the day, I love mine with lots of added veggies. I can't wait to try out the Caprese Omelet! If you don't have time in the morning hard boil them and keep them handy for a snack. I do realize some of you just don't like eggs, try sneaking them into things. My husband is great at sneaking eggs into my 3 yr old's pancakes, or on my long run days I mix in an egg with my oatmeal.

3) 1 ounce of milk = 1 gram of protein. This is diary milk but many milk substitutes also have protein. Drink up!

4)100 grams of Greek yogurt = 10 grams of protein. Try to keep it plain and play with add-ins. I love to microwave frozen berries for 30 seconds and mix it in with my plain greek yogurt.

5) 1 ounce of cheese = 7 grams of protein. Just remember different cheeses offer up different amounts of calories and fat. My 6 year old loves feta and goat cheeses. These are lower calorie options with high flavor. The bonus of high flavor means a little goes a long way.

6) 1/2 c of cooked kidney beans = 7 grams of protein. These are great to add to salads and soups.

7) 1/2 c of cottage cheese = 14 grams of protein. Mix it up by adding fruit, yogurt, salsa etc. My 6 year old and I love to share cottage cheese and salsa with tortilla chips.

8) 1/2 c of lentils = 9 grams of protein. You will find these used quite often in Mediterranean diets. they are another great add to soups and salads.

9) 1 ounce of nuts = 7 grams of protein. Just be aware of servings sizes here. It is very easy to overdo it on the nuts!

10) 1/2 c of veggies = 2 grams of protein. Even your veggies have protein, but you are going to need A LOT of veggies to count these as your sole protein source. 

11) 2 Tbs of peanut butter = 8 grams of protein. This one I have got covered.....maybe too well. This is another protein source that is very easy to go overboard. 






I hope this opened up your mind a bit to protein. Remember, you have to have protein in your diet. For some of my female clients the goal is simply 50 grams of protein/day, but even this is on the low end. Eat up!


I hope you have an extra fabulous weekend!! Happy Fit Friday!
Much Love and Peace~
Nichole and Ruthie

Wednesday, July 13, 2016

Workout Wednesday - Circuits

Wednesday is here and I am excited for the day! The sun is shining....why not be excited for the day?

Workout today is a circuit workout. We are going to be throwing in cardio with our weights. I like doing these workouts for a couple reasons; first, I never get bored. Second, I am getting cardio and weights done in one workout.

Along with throwing in cardio throughout the workout we are going to change things up with our rep counts. There are three sequences all with two movements. You will superset the two movements working your way from 10 reps down to 1 rep. Fun times!

As always be sure to spend about ten minutes to warm up and cool down.

Circuit Workout:
Treadmill:
start at 1% and go up 1% each minute til you hit 5% (5 min total)

Round 1:
Pullups (assisted if needed)
Pushups

RPT Treadmill

Round 2:
Renegade Rows
Squat with a Shoulder Press

RPT Treadmill

Round 3:
Kettlebell Swings
Goblet Squats

RPT Treadmill

Cool Down

Another day done!

Sunday, July 10, 2016

New Trails...Old Trails

It has been a crazy couple of weeks at my house. We moved, I am happy we have moved but I hate moving! All of the important boxes have been located and put away, but I still can't park my car in the garage. We moved to a new development, which meant no internet for a week. But internet has now been connected and I am back.

Part of moving has also been figuring out new running routes. As I have headed out on my long runs I have actually returned to an old trail that I haven't run in a few years. As I headed out on a 20 mile run today I was trying to remember the last time I had headed out on a long run using this familiar trail. It was pre-husband, pre-kids, pre-living a life that was no longer just about me. 

I spent quite a few miles thinking about all that has changed since the last time my shoes had found their way along this pavement. Instead of just asking what has changed I found myself asking what have I lost and what have I gained?

Surprisingly all the things that I realized I have lost are not things that I miss. I have lost confusion and doubt. I have lost wondering where will I be and will I be ok in years down the road? For those of you that know my husband you will understand that he is my rock. With him by my side these questions no longer haunt me. 

The woman running along that path today was not out there looking for answers, she was simply enjoying the journey. 

Friday, July 8, 2016

Fit Friday - Busy Lives!

Another week has flown by. Summer is here. Kids are busy. And I seem to always be on the go these days.  Ruthie and I get it, we live busy chaotic lives like most of you seem to. Ruthie,  Cooking with Ruthie, is here with a quick and easy recipe for a delicious dinner. Keep on reading with a great workout to sneak into the chaos.

Garlic Chive Shrimp is a light and delicious dinner that's super quick and easy to make! *garlic-chive-shrimp 3
 I love to eat these Garlic Chive Shrimp with whole grain angel hair pasta, the sauce from the pan with an added drizzle of olive oil , and sea salt but sometimes I'm just plain-jane like :) *garlic-chive-shrimp 2
Garlic Chive Shrimp
Recipe Type: Main
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 1/2 pounds jumbo shrimp (16/20) shelled, deveined, but with tails on
  • 2-3 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 2 tablespoon chopped chives
  • 2-3 tablespoons dry white wine or chicken stock
  • sea salt and pepper to taste
  • *if you prefer more heat use red pepper flakes in place of black pepper
Instructions
  1. Heat large skillet over medium high heat, add olive oil and allow to warm and coat pan.
  2. When oil gets hot and close to the smoking point, add garlic and stir constantly until lightly browned, add shrimp and cook 1 minute per side.
  3. Add white wine and simmer for 2-3 minutes until shrimp are pink in color and translucent.
  4. Season to taste with sea salt and pepper.
  5. Serve and Enjoy!
*garlic-chive-shrimp 1

Garlic Chive Shrimp is a quick and healthy way to serve up a dinner in 10 minutes or less!

On those days when we need a quick easy dinner to end the day we probably also need a quick easy workout to sneak into your day. It seems like there are lots of days like that this summer.
I am sure I sound like a broken record, but the easiest way to sneak in a workout on a busy day is to get up and get done first thing in the morning. 
For this workout we are hitting the track! 
 

400 m or .25 miles (1 lap on a standard track)

Walking lunges for 100 m
10 bounding jumps
Sprint to finish lap
Rpt

10 to 1
Push-ups and sit-ups

400 m run....hard!

Workout done and time to get on with your crazy day! 
 

Happy Fit Friday!! 
 Much Love and Peace~ 
 Nichole and Ruthie