Sunday, October 30, 2016

Real vs Perfect

I am driving down the street in Stella, our minivan, with a car full of kids and doing the mom thing. An all too common fight is echoing from the back seat..

"Weirdo" said very clearly from the 10 year old.  
The immediate response is a very loud wail and tears from the 6 year old.
"She called me a weirdo"
And from there it is my turn. "Who cares. There is nothing wrong with being a weirdo. Being a weirdo means you aren't boring."






The grown up version of this conversation came to mind as I saw this quote this week.




Being perfect would be boring. Flaws are what make people love you. Your flaws are the best part of you. Tomorrow, Halloween, is my little guy's birthday. The three inch scar going across my abdomen takes away perfection but brought me more love than I can begin to explain.

My husband is constantly later than he says. If he says I am going into work for 2 hours I don't plan on him for 4. His time management used to drive me crazy,  until  I realized he isn't doing it on purpose. He says 2 hours hoping that everything will work out so that he can be home with his family. Instead of letting it drive me crazy that he is rarely home when he says I silently add a couple hours in my head and recognize that it is all because he loves us.

Perfect doesn't exist in this world. Striving for perfection is demoralizing. Instead strive to be excellent within your real body and real life. 

Friday, October 28, 2016

Fit Friday - Halloween Style

Happy Halloween weekend and a happy Fit Friday! Ruthie is here with a fantastic side dish that will fit in with this awesome fall weather. After that we are talking Halloween survival....enjoy!

Green Chili Black Beans are a savory side dish for your next Tex-Mex dinner! Green Chili Black Beans on www.cookingwithruthie.com are a savory side dish for your next tex-mex dinner!
 While we're thinking about Tex-Mex dinners~ lets add some Cilantro Lime Rice, Slow Cooker Sweet Pork, and Homemade Flour Tortillas and make it a real fiesta! Green Chili Black Beans on www.cookingwithruthie.com are a savory side dish for your next tex-mex dinner!
 Green Chili Black Beans are a tasty way to serve up any kind of canned bean~ it works great with most varieties. These Green Chili Black Beans will keep just fine in the fridge for up to one week. It's nice to have them in there, actually. We like to make them into bean and cheese burritos or just top them with shredded cheddar cheese and dig in with a bag of tortilla chips :) SO good!! Green Chili Black Beans on www.cookingwithruthie.com are a savory side dish for your next tex-mex dinner! Green Chili Black Beans on www.cookingwithruthie.com are a savory side dish for your next tex-mex dinner!

Green Chili Black Beans
Recipe Type: Side
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
  • 1/2 red onion, small diced
  • 1 clove garlic, minced
  • 1 tablespoon butter
  • 2 (15ounce) cans black beans with juice
  • 1 (7ounce) can diced green chilis
Instructions
  1. In a stock pot, over medium high heat melt butter and add onions, cook stirring 3 minutes.
  2. Add garlic, cook 2 minutes.
  3. Add black beans and diced green chilis, bring to boil, cover, and reduce to simmer.
  4. Simmer for at least 25 minutes to meld flavors.
  5. Serve and Enjoy!

The whole family will love these Green Chili Black Beans... you'll be surprised at their rich-full flavor and how many ways there are to enjoy them!


  It is Halloween weekend, not really much of a fitness weekend for most of us. My little guy also has a birthday on Halloween, candy and cake at our house. Plus the wrench thrown in with the craziness of making the cake, family dinner, etc. So let's talk survival.


1) Get up and workout! If this hasn't been drilled into your brain yet let me reiterate; morning workouts are ideal. Get up and get it done before the day has a chance to get away from you. Get it done well before it is time to go trick-or-treating. Get it done before the costume parade at the school. Get it done before the kids start crawling up the walls.

2) Remember that exercise is a corner-stone habit. Meaning it is one of those habits that others are built upon. If you get up and workout you are more likely to make healthy eating choices.

3) Start the evening with a solid healthy meal. Lots of veggies before the candy starts calling your name.

4) Pick your favorite and just enjoy a couple pieces. Then put the rest of it away.

5) Remember, one piece of candy does not mean all is lost. You can still say no to the rest of it. You can still get up and workout the next day.



Above all.....Enjoy Your Halloween!

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

Wednesday, October 26, 2016

Workout Wednesday - Circuits

Life has been a little crazy at my house, how about yours? Between all the kids stuff, Halloween fun, and our family business hitting busy season I am feeling pulled in all sorts of directions and the need to maximize every moment that I have. On top of all that my baby still gets up 2-3 times a night.  My brain is on over drive these days but I am still getting workouts in, after missing a couple days and finding myself feeling even more frazzled I realized that I need that workout time. It is not as much as I may like, but it is still needed and still very useful.

In order to make the most of what little time I have circuits and intervals have become a mainstay. Today we are hitting the treadmill, or track, and throwing in some weights as we go.




As always get in your warm up and cool down.
Spend 10 minutes getting your speed up and legs moving.

Run .50 miles at a strong steady pace (this shouldn't be an easy run)

10 Renegade Rows
10 Squat with Shoulder Press
10 Pushups
10 Pullups (you can modify with body rows on a bar or with rings)
10 Weighted Situps

RPT 4-5 rounds

Push your self both with your running pace and with heavy weights and perfect form.


Friday, October 21, 2016

Fit Friday - Fall Sweetness

Hello there! Fit Friday here with another delicious recipe from Ruthie and s sweet sweat sesh from yours truly. Enjoy!

Caramel Apple Parfait is a skinny autumn dessert that's as tasty as it is adorable! Caramel Apple Parfait on www.cookingwithruthie.com is a skinny autumn dessert that's as tasty as it is adorable!
 Y'all know I've got a sweet tooth on me! It's the truth. But, most of the time I try to find "skinnier" ways to satisfy the little thing :) Which happens to be how this Caramel Apple Parfait came to life. . . I was craving some caramel and apples, naturally, they've gotta go hand-in-hand in the autumn months. So, I decided to make a darling autumn inspired dessert out of my craving. Actually, I wish I was eating it again~ right this very second, instead of looking at photo's of those delightful Caramel
Apple Parfait!
 Caramel Apple Parfait on www.cookingwithruthie.com is a skinny autumn dessert that's as tasty as it is adorable!
 You've simply got to whip up some Caramel Apple Parfait and taste exactly what I'm talking about. They're super simple to make too with mini vanilla wafers, light whipped topping, and vanilla pudding. Oh and lets not forget the apples and caramel sauce :) Mmmmmmm hmmm. Caramel Apple Parfait on www.cookingwithruthie.com is a skinny autumn dessert that's as tasty as it is adorable!


Caramel Apple Parfait
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 60 mini Nilla Wafers
  • 1 (8ounce) container light whipped topping
  • Caramel Pudding Filling:
  • 3 cups lowfat milk
  • 1 cup light whipped topping
  • 2 (3.4 oz) packages vanilla pudding
  • 1/4 cup caramel topping
  • Toppings:
  • 1 red apple, seeded and diced
  • 1 green apple, seeded and diced
  • drizzle with caramel topping
Instructions
  1. Pudding Filling:
  2. In large mixing bowl combine vanilla puddings, 3 cups milk, 1 cup whip topping, and 1/4 cup caramel topping; whisk for 2 minutes and place in fridge for 1 hour or until thickened.
  3. In four small serving dishes layer mini vanilla wafers, pudding mixture, light whip topping; repeat ending with a dollop of whip topping.
  4. Just before serving, add diced apples around the outer edge and drizzle with caramel topping.
  5. Add a mini nilla wafer on top!
  6. Serve and Enjoy!

Caramel Apple Parfait are simple to make and so festive for your fall get togethers! Enjoy.


 I am loving this beautiful fall weather, but not ready for the not so beautiful fall weather. We have already had a few of those days where I just can't convince myself to suck it up and deal with the wind and rain. On those days it is time to move the workout inside.

Let's hit the treadmill.....and weights! I love combo days. I feel very accomplished when I am done.

Warmup for 5-10 min working up your pace as you go.
2%, 4%, 6%, 8%, 10% hit each of these levels at a solid pace for 1 min. No holding on!!!!
1 min at base pace
.25 miles at 5k pace

15 squats with bicep curl
15 pushups
15 weighted situps
15 renegade rows

Rpt 4-6 times (time and ability dependent)

Finish happy knowing that your body has been worked!

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

Sunday, October 16, 2016

My Baby My Boobs

This is very much the mom post....but hey, it's what I live. My baby girl is turning 6 months this week, so hard to believe and so amazing! That also means for 6 months now my boobs have not been my own, instead they have belonged to the sweetest thing ever. Well, I am ready to have them and the rest of my body back, I think. The reality though is if you ask me in two minutes I will tell you that I am not ready and things are just fine the way they are.

I know that this is one of those subjects where there is no right answer. It would be much easier if there was. I would love it if the doctors could tell me an exact schedule for feeding, sleeping, and every other milestone. That would make this all easier for me, I am a very scheduled and task oriented person. Give me a list and I will get it done! 

Right now I am ready for a solid night of sleep. I am ready to not worry about wet circles magically appearing on my shirt (you would think I could remember pads by now). I am ready for a break.

But I am also not ready to be done with it all forever. I am not ready for my baby girl to not need me. I am not ready for her to move on to the next phase.

If you saw how cute she was you would all know the struggle.
How do the rest of you mom's decide when it is time? 

Friday, October 14, 2016

Fit Friday - Breakfast with a Challenge

We are starting Fit Friday right at my house this morning with this yummy breakfast from Ruthie (Cooking with Ruthie). While you are enjoying your own Powerhouse Breakfast check out the challenges I have for you this week.

Powerhouse Breakfast is filled with eggs, avocado, tomatoes, and olive oil. It'll keep-you-full, healthy way to start the day! Powerhouse Breakfast on www.cookingwithruthie.com a keep-you-full, healthy way to start the day!
 You're getting all kinds lots of healthy omega's, selenium, vitamin D, B's, E and minerals such as zinc, iron and copper, folate, niacin, and phosphorus. Powerhouse Breakfast on www.cookingwithruthie.com a keep-you-full, healthy way to start the day!
 Powerhouse Breakfast will get your day started off with a bang! Y'all know me and that I've got to add in a slice of whole grain toast too! Ohhhhh, I'm so positive that eggs and toast, drizzled in olive oil were made to go together :) Powerhouse Breakfast on www.cookingwithruthie.com a keep-you-full, healthy way to start the day!   Powerhouse Breakfast on www.cookingwithruthie.com a keep-you-full, healthy way to start the day!



Powerhouse Breakfast
Recipe Type: Breakfast
Author: Ruthie
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • 3 eggs
  • 3 tablespoons olive oil
  • 1/2 cup petite tomatoes
  • 1/2 avocado, medium diced
  • sea salt
Instructions
  1. In a small fry pan, add 1 tablespoon olive oil to pan and heat, add eggs and scramble.
  2. Place on serving plate, add tomatoes, avocado, and sprinkle with sea salt and drizzle with remaining olive oil.
  3. Enjoy!

Grab a cup of coffee or milk and enjoy this Powerhouse Breakfast today!

 I teach a boot camp class with a group of awesome ladies. We have regular 30 day challenges that focus on nutrition and/or fitness. These challenges are meant to help us all stay on track and develop good habits. Our current 30 day challenges are both important and ones that I want to extend to everyone.



1) Drink water!!!!! The goal we set out with was 1/2 your weight in ounces. This means if you weight 150 lbs the goal is to drink 75 oz of water. 
Your body will take a few days to adjust to this if you haven't been getting enough water. This means that for a few days you will be making a lot of extra trips to the bathroom. Stick with it! Don't let the potty breaks be a deterrence.
Start getting all this water in when you wake up in the morning and spread it out throughout the day. One of the best things you can do is wake up and drink 16 oz of water. Your body needs it after all those hours of sleep.



2) Mindfully do some sort of fitness activity. Being a mom doesn't count. You can't look at your fit bit a the end of the day and decide that grocery shopping, laundry, or following your three year old to the bathroom ten times a day does not count as a fitness activity. They are all good things, don't get me wrong, but they do not count as a fitness activity. One of the biggest reasons for this challenge is to simply make sure we are all taking a minute each day to focus on us. Doing something for yourself is ok!



 This week I encourage all of you to join us in these challenges.

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

Wednesday, October 12, 2016

Workout Wednesday - TABATA Style

It is amazing how busy a day, a life, can get. As a trainer I talk to my clients about making fitness a priority and scheduling appointments. The reality is that even with making it a priority some days it is almost impossible to schedule in a workout. The trick is that you can't let those days build. When you find that you have multiple busy days squeeze in 10 minutes of intervals just to get your body moving. 

With that being said, today we are doing a Tabata workout. If you are having a crazy day fit in a couple of these moves instead of the whole workout and be happy knowing you are doing the best you can.

Tabata refresher: Tabata is a style of intervals in which you pick one (or two) moves and go all out for 20 seconds, recover for 10 seconds, and repeat for 8 rounds (4 minutes). When I say all out I mean ALL OUT! This should be a hard 20 seconds in which you earn those short-sweet respites. 

As always warm up and cool down. 

The Workout:

Round One: Frog Hops
Round Two: Pushup Jacks
Round Three: Weighted Situps
Round Four: Shuttle Runs
Round Five: Jumping Pullups

Five rounds of fun! Five rounds of work! Push hard while maintaining good form. This workout is still about quality, even though we are going for quantity at the same time.





Sunday, October 9, 2016

Take A Compliment

Why is it so hard to take a compliment? Someone says something nice and my immediate response it to make an excuse or blow it off. When my husband compliments I have a tendency to make a joke of it or simply laugh it off. Why? Why not simply say "thank you" and enjoy the compliment instead of feeling awkward and dismissing it?



I was curious about this the other day as I totally blew off something that was said to me as I walked out of the gym with my baby, so I did we we all do....I googled it. Like so many other things it girls are conditioned that way. Girls are conditioned not too come off as over confident for fear of being criticized by the other girls on the playground.

There is also that pesky inner voice that steps in whenever a compliment comes my way. That inner voice that starts arguing everything that is said. That voice that blows up the negatives and blows off the positives.

As I contemplate this phenomenon I recognize that I need to change, if not for me but for my 3 girls. I want them to grow up knowing and feeling that it is okay to say thank you and even agree when someone says they are looking good.


Friday, October 7, 2016

Fit Friday - Salmon Avocado Salad and Fit Time Tips

Friday is here! Ruthie and I are here with Fit Friday. Ruthie brought us an awesome recipe, salmon is definitely a favorite at my house. We all know that being healthy is a combo of healthy food and being active. Keep on reading, after you stop drooling over this salad, as I talk about tips to making sure you are getting your workouts in. Enjoy!

Salmon Avocado Salad with Sweet Vinegar Dressing is such a beautiful combination of flavors your tastebuds will be in heaven! Salmon Cucumber Avocado Salad with Sweet Vinegar Dressing on www.cookingwithruthie.com is such a beautiful combination of flavors your tastebuds will be shocked!
 Salmon Avocado Salad with Sweet Vinegar Dressing is healthy, healthy, healthy! Did I mention healthy?! lol. It's starts off with power greens, avocado slices, cucumbers, tomatoes, snap peas, and then add salmon and a sprinkle of sesame seeds on top AND I think you'll agree it's a powerhouse of fabulous nutrition! Salmon Cucumber Avocado Salad with Sweet Vinegar Dressing on www.cookingwithruthie.com is such a beautiful combination of flavors your tastebuds will be shocked!
 Salmon Avocado Salad with Sweet Vinegar Dressing is a beautiful presentation and makes for a fabulous lunch or dinner anytime! Salmon Cucumber Avocado Salad with Sweet Vinegar Dressing on www.cookingwithruthie.com is such a beautiful combination of flavors your tastebuds will be shocked!



Salmon Avocado Salad with Sweet Vinegar Dressing
Recipe Type: Salad
Author: Ruthie
Prep time:
Total time:
Serves: 2
Ingredients
  • 2 cups mixed power greens
  • 1/2 cup cherry tomatoes, thinly sliced lengthwise
  • 1/4 cup snap peas, thinly sliced lengthwise
  • 2 petite cucumbers, thinly sliced on the diagonal
  • 1 avocado, thinly sliced lengthwise
  • 2 fillets salmon, cooked
  • 2 tablespoons sesame seeds
  • Sweet Vinegar Dressing:
  • 1/2 cup dashi (1 cup warm water +1/2 teaspoon HonDashi Bonito Soup Stock)
  • 1/2 cup rice vinegar
  • 2 tablespoons Eden's naturally brewed soy sauce
  • 1 tablespoons sugar
Instructions
  1. Place 1 cup of greens on two serving plates.
  2. Arrange avocado, tomatoes, cucumbers, and snap peas on greens.
  3. Top each salad with one salmon fillet and 1 tablespoon sesame seeds.
  4. Sweet Vinegar Dressing:
  5. Whisk together dashi, rice vinegar, soy sauce, and sugar until sugar is dissolved.
  6. Serve with Salad.
  7. Enjoy!

Salmon Avocado Salad with Sweet Vinegar Dressing will be one of your favorite new salads! Enjoy.

Now that we have dinner planned tonight let's talk about why we do all this health and fitness stuff...

I read a quote that I loved this week and wanted to share.

Exercising on a regular basis has such a dramatic effect on other cardiac risk factors like blood pressure, obesity, and cholesterol that its protective benefits during your 23 nonexercising hours each day totally swamp any risks during exercise itself. -Alex Hutchinson

You have to remember this as you go about your crazy life. I know that so many of us wake up with the sun, or even before, and feel like the day never stops from there. I hear far too often that "I just don't have time...." Today's fit tips are ways to fit in the time your body, and mind, need each day.

1) First and foremost, get it done in the morning. Get it done before you get too busy answering emails, chasing kids around, cooking dinner, and anything else that has that uncanny ability to sneak in.

2) Work out efficiently. Don't feel like you have to have a ton of time, sneak in 20 minutes of intervals on those busy days.

3) Cater to your likes. It is much easier to find time to do something that you like doing versus something that you hate doing. That doesn't mean you shouldn't try new things. But it does mean if you hate running don't try to force yourself to run everyday.

4) Make a competition out of it. Competitions, for me that means races, can be highly motivating. 

5) Make a schedule and stick to it. Your workout is important, don't skip it. Instead schedule it, plan it, and fit in other things around it.

Remember, this isn't just about fitting into those skinny jeans. Working out is one of those things that your body needs in order to thrive.

Happy Fit Friday :) 
Much Love and Peace~ Nichole and Ruthie

Wednesday, October 5, 2016

Workout Wednesday - On The Bike!

Wow! One of those days where you completely forget what day of the week it is. Super busy + little sleep = missing days and a brain dead chicka!

Lo and behold....it is Workout Wednesday! We love Workout Wednesday! And today's workout is getting us on the bike. Albeit I love running, my bike and I are pretty good friends too. Cycling is great cross training cardio. It is non-impact but you can still get that heart rate up and pumping and your leg muscles going strong.

Warm Up-
1 easy song (4-5 min). Use this song to "stroll in the park" and get the legs warmed up a bit
3 minutes climbing; bump it up each minute just to feel out your climb

Back to flat and time to hit it!
Starting on a flat you are going to gradually climb for 10 minutes.
15 seconds easy. 30 second sprint. 15 seconds to catch your breath.
Bump it up!
Repeat for 10 minutes.

Jump off your bike and complete:
25 Squats with shoulder press
20 Alternating single leg deadlifts with a bicep curl
15 Pushups
10 Burpees

Back to the bike and repeat the drill backwards. Start heavy and work your way back to flat using the same sequence.

Repeat resistance work off your bike

Finish up with another easy "stroll in the park"

Have fun!!!!



Sunday, October 2, 2016

Mantras

Getting ready to start a new bootcamp this week and working on new stuff, so much fun! One of those fun new things....mantras. 

Mantra: a statement or slogan that is repeated frequently

My mantra in my last marathon was simply the word forward. This was the word I focused on with every step. When I got tired or started to doubt I would say it out loud as I picked up me feet and continued on.

My mantra when I was running pregnant was do know harm, a constant reminder that I needed to be aware that I wasn't just taking care of me, there was another little one that was relying completely upon me for care.



For the next few weeks I will have a new word, a new mantra, for my group to focus on with each workout. That word will be what starts our workout and will carry us through our workout. Words like power, strength, forward, better, etc. All of these words are positive words. I want to keep a positive attitude moving my group forward.

What word or phrase keeps you moving forward?