Connect With Yourself

Being healthy is more than just exercising and eating the right foods, it's also about mental balance. This includes how you handle stress. 

Emotional well-being and taking the time to connect within yourself is important for you to establish. The mind, body, spirit must flow in harmony. 

Meditation is one such method in establishing a connection with yourself. It's funny, we will have an excuse for not having enough time for so many things that deem good for us, yet we have time or "find" time for things that stress us out! 

[PAUSE..THINK ABOUT THAT] Things that make you go....hmmmm. 

I was one of those who just couldn't squeeze another activity into my daily regimen. I had to realize that I'm the one who is creating or allowing my schedule to be the way that it was. It's about deciding what's important, and what do you value more; yourself or everything else. Keep in mind, that without valuing yourself above everything else, you will NOT be any good for anything else, right? 

I challenge you to take this moment to begin the process of connecting with yourself. Here is a link to a guided meditation (DON'T CLOSE THIS POST...LOL). Just try it, let your mind have a peaceful moment and let me know your thoughts. 

Get comfortable and click here to begin.

Enjoy!

Lying Leg Curls

The focus of this exercise is the hamstrings and glutes. The back of the thighs that tend to be forgotten in regular workouts. Grab a moderately heavy dumbbell and a fitness mat and get ready to hit the floor. 

First, get down on your hands and knees and place a dumbbell between your feet. Being sure to have one end of the dumbbell supported by the top of the soles. Hold the dumbbell securely and then lie onto your stomach.  Place your hands under your chin and rest your head on top of them.  

Now, keeping your thighs on the mat, begin to curl your knees up while keeping the dumbbell locked in between your feet. 

Continue with this movement, raising and lowering the weight for 15-20 reps. 

This is one simple, yet very effective move to build those muscles in the back of the legs. Enjoy!!!

When I Started My Yoga Practice

It was in mid-March of 2013, that I would think seriously about making yoga part of my lifestyle. For years, I felt that yoga was “too soft” and “tranquil” for me. I stretched, worked on my flexibility and even had countless conversations with people who swore by yoga. I just wasn't completely captured as it being something that would stimulate my current workout routines. It just wasn't my "yoga" moment.  However, it had always been in the back of my mind.  Especially, when I knew of all the benefits that yoga possessed. 

On March 21, 2013, my time had come. I decided that yoga would become part of my regular lifestyle. Not sure if it was due to my renewed spirit after the thyroid cancer experience or the fact that this time out, I vowed to be a much better resource to my trainees and my network with fellow instructors. Heck, the common goal for us is having a healthier lifestyle and a better quality of life.

I dove deep into my yoga practice and welcomed it into my life like a new found love. Looking back, I’m appreciative that I began my practice at this time of my life.  I don’t think I would have truly practiced it before or made the time. I was all weights and strength building with moments of teaching Zumba. Things happen when they are supposed to...right? 

We have the power over our bodies.  We can either take care of ourselves or not.  We can fuel ourselves with the right nutrients or not. We can stress out over everything or develop a method to controlling that stress.  Yoga brings it all together getting you to start from within – your mind, your spirit, your body. I appreciate that. NAMASTE!

Spinning - As in Indoor Cycling

Often times, I enjoy being a participant in a fitness class as much as I do being a fitness trainer. It gives me a chance to truly absorb the class and provide genuine feedback to my clients and trainees. It’s one thing to know about different classes and training techniques, but it’s something all together different when you can express these sessions from the view point of a trainee.

Spinning class. I was encouraged to attend one of my fellow yogi’s spinning class.  I had never taken a spinning class before and found myself to be a bit intrigued to attend this one.  It was at a nice spot in the Hingetown area of Cleveland, called Harness Cycle.  Of course, I had to visit their site to see just what the studio was about and I liked what I saw. I created an account and she and picked a Friday evening. The club’s “Happy Hour” cycling class offering $5 for the session. Nice, right?

            I packed my padded cycling shorts because I had imagined that there would be some soreness in my “saddle” area.  They provided towels and water.  The instructor assisted me with setting up my bike and then it was time for the class to begin.  I have to say, I love seeing other instructors display passion and energy in their classes. This instructor was definitely showing hers. Her music playlist was on point and had nice variety. The class was 98% packed and there were people of all shapes, sizes, ethnicities and gender.  A perfect mix. 

            Ordinarily, I am a pretty coordinated individual.  At a few times, I found it difficult to pedal a mile/minute and “tap” at the called out increments. Tapping is when you “tap that butt” on your seat. Love it…lol.  Her mix of using weights along with pedaling as well as tying in some push-up movements on the handle bars was impressive. The energy level was high and even if you needed to pedal at your own pace, it was okay too. 

            Would I do it again? Yes, I plan on it. Was my butt sore, yes, but I’m used to soreness especially when I know that I will be taking my body into new fitness dimensions.  You don’t have to be a size 2 to attend a spinning class, so erase that from you mind. I plan on sharing it with my trainees and who knows, I see a “fitness field trip” one evening on the horizon.

Looking to check out a spinning class? Check out this article and by all means, prepare your butt for the ride!

New Year, New Behavior 2014 - Status Check

It's hard to believe that we are approaching the month of May. Phew! Time flies. In January, many of you set resolutions/goals/accomplishments for this year. Well, time for a "2014 NEW BEHAVIOR" Status Check!!! WOO HOO!!!

Personally, I like to plan things out in increments for the year, it's easier for me.  For example, if you had decided to lose 50 pounds by the end of this year, at this time, you should be pretty close to half way towards reaching your goal...right?

This is your status check time. Take a moment to assess your goals. Are you on track? Have you given up and bailed out? If you are victim to the challenges that life tends to bring, you still have some time left. Let's say you may have started with losing 50 pounds, how about changing it to 25 pounds instead? 

It's time! You don't have to forego things for another year. If you have fallen off your 2014 plan so far. Don't let your inner voice convince you that it's okay to wait another year. Not when you can still get something accomplished this year. Now, if you are on course, pat yourself on the back and keep it going. 

Whichever your situation, we are only approaching May and many things can be done from this point out.  Balance is key and whatever your goal is for this year, you can plan on celebrating your success come New Year's Eve!

Need help with getting there? Share what you plan on accomplishing by the end of the year. You will be amazed with yourself when you reach your goal. 

Pause...take a moment!

Life keeps us busy. We are continuously going, doing, planning, texting, talking, typing, reading, eating, blah, blah, blah.  Pause for a moment, no matter where you are. Inhale the beauty. Inhale life. Inhale the appreciation of being in the present time. 

Hotel rooftop in New Orleans

"Happiness is an inside job." ~William Arthur Ward

White Bean, Brussels Sprounts and Pomegrante Tart

Another fun recipe made it onto my list over the holiday season.  This one was found in the November 2013 issue of Vegetarian Times on page 42 or visit the site.  You have to be one that likes to think-out-the-box for this one. Surprisingly, I had no idea how much I would really enjoy this dish.  

• This dish is so light and filling.  It is a combination of white bean purée which is spread on a crisp oven puff pastry crust and sprinkled with warm roasted Brussels sprouts and juicy fresh pomegranate seeds.

What you'll need:

• 1 lb. Brussels sprouts, trimmed and thinly sliced
• 3 Tbs. olive oil, divided
• 1 15-oz. can white beans, rinsed and drained
• 1 sheet puff pastry, thawed
• ¼ cup fresh pomegranate seeds

Chop up the Brussels sprouts and toss with 1 Tbs. oil in large bowl. Season with salt and pepper. While the sprouts are cooking, purée beans in a food processor until smooth.











Roll puff pastry sheet into 12-inch square. Place over baking dish, trim and bake 15 minutes, or until golden.












Spread bean purée in hot pastry crust; top with roasted Brussels sprouts, and sprinkle with pomegranate seeds.









This dish was so good. On your next food adventure, be sure to put this one on your list. 

Vegetarian Times, November 2013 p.42

Hash Browns, Turkey Sausage and Egg Muffins

I love breakfast, who doesn't? Well, you should. It's a very important meal of each day. I came across this recipe and I just have to share.  Originally, it was in Clean Eating Magazine's November/December 2012 issue. I've made it with both the frozen shredded potatoes and the refrigerated shredded potatoes that are usually found near the cold juices and eggs in the grocery store.  I like both chicken sausage and turkey sausage. By all means, use what you like.  Just remember to keep things "healthy". 

Make these on one of your "cooking" days and just store them in the frig for grab-n-go mornings.

Enjoy!

Ingredients: 

  

1 1/2 lb shredded potatoes 

  

1/2 tsp sea salt 

  

1/2 tsp pepper 

  

Olive oil cooking spray 

  

3/4 cup grated low-fat Swiss cheese 

  

3 ozs. chicken (or turkey sausage), cooked and diced

  

3 chopped green onions 

  

3 large eggs 

  

3 large egg whites 

Directions:

Preheat oven to 400 F.

Spray muffin tins (12 ) with cooking spray.

Transfer the shredded potatoes to a colander and press firmly to get out all the excess water. You can skip this step if you're using the refrigerated version.  They tend not to have a great deal of moisture.

Transfer potatoes to a large bowl, and add 1/2 of the salt and pepper. Mix.

Add about 1/3 cup potatoes to each muffin cup. Press the potatoes into the base and up the sides of each muffin cup. Making a little nest.

Bake until the edges on the potatoes are golden brown. About 20 minutes. Reduce heat to 350 F.

Lightly mist the muffin tins around each potato muffin cups with cooking spray.

Divide the cheese among the potato “nests” followed by sausage and green onions.

In a bowl mix eggs, remaining salt and pepper. Pour into the nests, and spread the remaining cheese on top.

Bake for 12-15 minutes. Or until eggs and cheese are melted. Cool in a pan for 10 minutes before serving

Are You Getting Ready for 2014?

As we wind down this last week of October, I began thinking that this is the time of year where so many people decide that if they haven't achieved their fitness goals, no need to start now. It is during this time when we start to think about holiday parties and family gatherings. With these gatherings come food, food and more food. Who is thinking about sticking to a healthy lifestyle? What's done is done. If you haven't reached that goal, there's always next year.

My question is WHY WAIT? Why wait to get started? Why take a break if you have been disciplined enough to make it this far? Why let this time of year tempt you into thinking that you should let your healthy lifestyle fall by the waist side? I hope it's not due to the thinking that you'll just start over next year - 2014! 

This is the time of year when you should maintain your "healthy lifestyle" right? Since, when does a lifestyle take a break? I'm sure no one ever decides that they will take a break from bathing, a break from the hairdresser/barber, a break from living? This is when you end the year with just as much force as you did in the beginning, when you set your goal for the year. A year is 12 months, so who are you cheating if you slack off? YOURSELF that's who.

During this time, review where you currently are and set your year-end course to either completing your initial goal of 2013 or getting as close to reaching it as possible. Don't cheat yourself or the healthy lifestyle that you have been living or started living.

 

End this year with a tremendous feeling of accomplishment!  That way, when December 31, 2013 - New Year's Eve - comes around, you will be celebrating your success!!!

 

Feel free to share how you will remain on course to a better and healthier you the rest of the year.