Complex Workouts that are Simple!

There are limitless ways to workout, and I am sure I will never experience every possible rendition of moving my body.  However, there are a few things I have been exposed to that I really, really enjoy.  One of the specific things we incorporate in our workouts at Restoration Fitness that I personally love to do, are complexes.  A complex is essentially a string of exercises that flow from one to the next, and they most often involve some type of olympic lift (but they don't have to).  There are a few ways you can complete complexes:

1. The most traditional way is the string 3-5 exercises together, complete them as fast as you can, take at least equal rest to how long it took you to complete the complex, and repeat it again 3-6 times, depending on the amount of reps you do with each exercise.
2. Another fun method is to string the exercises together and just keep going until you either reach a specific time (and you record the number of reps you get) or you commit to doing a certain number of reps (and record how long it takes you for 4 sets for example).  You can also get more information on the effectiveness of this type of workout on the Metabolic Effect website.

Here are a couple of sample complexes you can do at home with little to no equipment:

Complex Workout 1: Choose 1 set of dumbells that you can bicep curl 5 times but not 8 times.  Start a timer for 10 minutes and see how many total reps of each exercise you can complete going straight from one exercise to the next.  Take rest if you have to, but do not lower the resistance, even if you have to lower the reps.

8 Alternating Reverse Lunges

8 Bentover Rows

8 Squat to over Press

8 Push-Ups

Complex Workout 2:  This is a nice body weight circuit you can do anywhere.  Set a timer and see how fast you can complete the following 4 exercises.  Rest for the same time it takes you to complete the complex, and repeat 3-6 times seeing if you can match or better your time with each repetition!

15 Squats

10 Burpees

15 Push-Ups

30total  Mountain Climbers

Enjoy!

The Redefining Revolution: Begins April 22nd!

 

How to Create Confidence From a Body That Works

Join us April 29th from 7-8:30 to learn more about how Restoration Fitness is supporting amazing moms who give so much to others that their health and self-care has fallen off the priority list in their own lives. We know the feeling of neglect and guilt all too well and how it can completely sabotage your life.  As  moms and business owners, we know what it is like to feel overwhelmed by all we have to do and how challenging it can feel to get control of  time so we can prepare healthy meals and snacks, get in workouts, get rest, and still have a little brain space to grant self-compassion in our lives for what we know we "aren't doing".

We will share what we are learning and how we have created a program that gives moms out-of-this-world accountability, education, and support to help them gain control, confidence, and the energy to be the proud and excited women they want to be!  We will have snacks and a glass of wine too!!

Energizing Exercises for Your Body, Heart, and Mind

In Paul Chek's book, "How to Eat, Move, and be Healthy", he states, "Building energy and vitality in your body is a lot like investing.  Just as it takes money to make money, it takes energy to make energy. You might often find yourself thinking, "I am too tired to workout", when in reality, the systems of your body that produce energy also use energy. Usually, we just think of expending energy as something that results in fatigue or loss of energy, but in fact, our muscles are often working to generate more energy.

Muscles help energize the body by producing electromagnetic energy and by behaving like pumps to assist the heart.  When tension is created by a muscle contraction an electric current, called a "piezoelectric current", is generated in the connective tissue, tendons, and even over the skin.  The body uses this energy to help run its systems.  Another name for this current is "Chi".

There are specific zones of the body that when activated, create a targeted effect on the Chi or energy that is elevated in that area.  This is beneficial energy that is activating and awakening which is reffered to as "anabolic", not the kind of energy we typically think of with exercise that is depleting and "catabolic".   These type of exercises can often be found in practices like yoga, Tai Chi, Qi Gong, and the Zone exercises we use at Restoration Fitness, founded by Paul Chek.

Which zone are you depleted in?

The table below outlines the Zones numbered 1-6, the correlating muscles that tend to have issues, and the related functions and issues people will have if they are stuck in one of these specific zones.  This is a very broad overview, but you can easily see that if you are a person who has digestive issues, you may also have a correlating recurring problem with your upper abdominals or lower back (or may at least have weakness there).  In our programs, we go through a detailed questionnaire and then offer specific exercises that help you build energy back into these zones.

One specific exercise we love is the "breathing squat".  Paul Chek demonstrates it here so well and gives you more insight into how Zone exercises are performed!

"Fancy" Frittata

Ingredients:

Olive oil

5 eggs

4 egg whites

1 medium to large sweet potato, chopped into small cubes

1 clove chopped garlic

Sprinkle of crushed red pepper

Optional: 1/4 cup of crumbled goat cheese

Swig of olive oil

Salt and pepper to taste

- Set oven to 400 degrees

- Heat a large, oven-safe skillet to medium heat

- Add a swig of olive oil, add garlic and crushed red pepper. Stir until fragrant

- Add cubed sweet potato to pan with olive oil and stir on and off for about 10 minutes or potato is cooked through

- Beat eggs and egg whites together well. Add salt and pepper to taste

- Layer cooked potatoes evenly on bottom of pan. Pour eggs on top of potatoes in pan and sprinkle goat cheese evenly

- Turn heat down and let egg mixture cook for 6-8 minutes until edges have hardened/browned slightly. Check frequently to avoid over cooking

- Place pan in oven for 10 minutes or until eggs are cooked through

Timed Workouts

To help you focus your time for your workouts so you have abundant energy, time, and flow to be present for your life's passions, here is a quick workout that you can complete in less than 30 minutes.  I have recently been turned on to this type of escalating density training, which essentially means getting your body to do more work in less time.  It is formatted after what is called an "EMOM" approach, which is to do an exercise every minute on the minute for a certain number of reps, but I like this one for the additional endurance piece.  Christine Neff gave me a similar workout like this at her noon Elevate Metabolic Boost and Mobility Class at Inspired Athletic Movement (which is on Mondays and Thursdays...I LOVE it). DIRECTIONS: Start a timer that will repeat every three and a half minutes (3 min 30s).

Complete each exercise for the reps listed in order with as little rest as possible until you are finished.  Then repeat the same exercises every 3 minutes and 30 seconds. In essence you are working as fast as you can to "earn" more rest by getting done faster before the next 3min 30s starts.  Complete 4-5 total rounds of three and a half minutes.  As a warm-up you could do a lighter round of each exercise, then to finish, be sure you stretch and use your roller!

1) 10 Perfect push-ups (you can do these off a counter or couch to make them a little easier so your form stays pure).

2) 10 Bentover rows with Dumbells.

3) 10 Squat to Overhead presses with Dumbells or Medicine ball slams.

4) 60 jump ropes.

Be sure to pick weights that are challenging by the end of workout and that still allow you to use good form.

And reach out to us tell us how you are using gratitude to honor the time you have and to bless your body!

Your Body and Your Significance

Have you ever stopped to think about how significant your body really is?  Without it we can't do much of anything we love.  We wouldn't taste the amazing melt of divine chocolate, we wouldn't hear the sound of laughter, we wouldn't see the beauty of a sunset, or feel the loving touch of our closest friends.  Whatever you believe about the spirit or your soul, it is clear that the body is our home here on this earth and that so much of how we are able to engage with the world depends on our relationship with our body.  Even if some of our senses are stripped away, we still inhabit this body- for better or worse until we die. I am writing today to grovel and plead that you begin to take your body seriously.  I know you have heard the quotes like, "Your health is your greatest wealth", and some of you live to up hold that.  However many of you may be in the midst of the craziness of life and have fallen off the wagon a bit when it comes to listening and respecting your body's needs.  The miracle is that the body will do whatever it can to keep going, regardless of how much you neglect it.  That;s what makes the body such an amazing gift.  We can ignore it and abuse it for years and it will say, "Whatever you wish".  However, there will come a day that you will reap the consequences of what you sow.

I'll be the first to concede that sometimes things just happen.  People who are incredibly "healthy" by our standards get cancer, sometimes trauma happens to the most ardent of the health conscious.  But I am talking about those things you know you should be doing but you aren't.  Let me lay it out for you.  If you aren't getting the following items into your life on a consistent basis, then you need help and support regardless of your weight, blood pressure, or waist circumference:

1. Sleeping greater than 6 hours a night of uninterrupted sleep.
2. Drinking at least 1/3 your body weight in ounces of water daily *ideally more like 1/2*
3. Eating minimal amounts of processed sugar and white flour.
4. Avoiding all hydrogenated fats and oils.
5. Getting the following recommended movement according to the American College of Sports Medicine
   1. Complete flexibility exercises at least two or three days each week to improve range of motion.
   2. Complete resistance training targeting each major muscle group two or three days each week using a variety of exercises and equipment.
   3. Complete at least 150 minutes of moderate-intensity exercise per week which can be met through 30-60 minutes of moderate-intensity exercise (five days per week) or 20-60 minutes of vigorous-intensity exercise (three days per week).
6. Engage in stress reduction techniques daily through belly breathing, talking with a friend, meditating, or other methods.

Frankly, wouldn't life in general just be better if we committed to these 6 steps?

Emily Conrad says, “What we call a body, is Life, expressing itself” 

So whether you choose to express negative or positive, the body will respond.  Ultimately the question is, How Will You Live?  Because what you do now has a direct impact on what you will feel later and what you will be capable of in the expression of your life right now.

"As embodied souls we are never less than our bodies. Our bodies are part of the gift of being a creature of God. We are born with limitations and needs because of our physicality." - Joel Shuman author of Heal Thyself. In his book Joel talks about the duality of believing we have a soul that lives eternally and a body that dies.  In this sense we can begin to dismiss the body as less important, but the point he makes in the quote above is that our bodies are, if anything, a temporary gift.  And we are to be the best stewards we can possibly be to this miraculous and beautiful gift.

To say it another way, "Keeping your body healthy is an expression of gratitude to the whole cosmos—the trees, the clouds, everything." -Thích Nhất Hạnh

And the cosmos, God, and even I am begging you to see your body and your life as significant.

Rise up, take the 6 point challenge, and put your body back on the priority list!

Are you doing it right?

The fitness world has exploded with thousands of new and upcoming techniques and gurus who have created their own "best practices" method of getting fit, strong, and sculpted.  Here's a list just to name a few: Insanity; P90X; CrossFit; Jazzercise; Yogalates; Brazilian Butt Lift Workout; Kettlebell training, TRX training; Zumba; Metabolic Resistance Training; Paul Chek; Mike Boyd; Functional Movement Screens and Gray Cook/Lee Burton; and the list could go on forever.

For as many methods as there are, there are just as many reasons why each and everyone of these techniques could be the best thing ever for you.  Obviously there is something to the fact that you actually need to like what you do for movement, but wouldn't it be nice to also know that whatever you are doing, you are doing it right so that you aren't spinning your wheels?

I've been caught up in this thought for the last week or so.  We just launched our first 90 Day Reclaim Your Body Program and as we neared the start I was overcome with the fear that I wasn't going to do it right.  Even as one of the contributing partners in creating the program, I was still overwhelmed with the sense that what I was doing wasn't good enough, it wasn't going to work, and that it wasn't going to be exactly what my clients needed.  This program has required hours upon hours of Erica and I's time, we have poured over various texts and articles and methodologies, we have interviewed multiple women to make certain that what we are delivering a product that will fully support and teach them exactly what they need.  But my need to do it RIGHT was getting in my way of seeing everything I was doing that was awesome.  Erica likes to say something like this when attitudes like this come up:

"Don't let perfect get in the way of great" 

We don't know who first said it, but even thinking "don't let great get in the way of good"...is still pretty darn awesome.  The idea that we have to do it RIGHT often translates to "we have to do it perfectly".  Too many times we are stagnated with fear rather than courageously being vulnerable enough to do it wrong..and end up doing something even more amazing in the end!

Ken Robinson, a leader in the development of  innovation and human resources said,  “If you're not prepared to be wrong, you'll never come up with anything original.” 

Now I am not saying you go out and do something crazy with your body or do a bunch of "latest fad" techniques and go get yourself injured here.  What I am saying is that your body needs to move, and if you aren't moving because you are being held back from doing it wrong then hear this...Do It Ugly.  At least until you can get the momentum to pretty it up and get more fancy.  What we are looking for here is momentum otherwise defined as: mass in motion.   Trust that when you commit to the process of consistent movement, your body will crave more and you will find the curiosity to seek out how to keep doing it better and better...and maybe even get it "right"!

Taste Like a Restaurant Crockpot Split Pea & Ham Soup

Ingredients:

1 16 oz package of split peas (rinse well)

1- 1/12 pounds of ham shanks

1 1/2 cups sliced carrots

1 1/2 cups chopped onion

1 cup celery (include leaves)

2 cloves minced garlic

1/4 cup chopped fresh parsley

Salt and Pepper to taste

5 cups of chicken broth

- Layer ingredients in crcockpot in order listed above, pouring in broth last

-Cook on low 8-10 hrs or high 4-5 hrs until peas are very soft and ham falls off the bone

-Shred meat and discard of bay leaf

This is such an EASY recipe but truly so delicious and a real crowd pleaser. What an easy thing to make for a group of people coming over for dinner! Give it a try and let us know what you think!

Using the Chocolate Box Effect to Diminish Overeating

How many times have you finished a fitness class only to start talking with your buddies about the awesome indulgent meal you had last night, or the few extra drinks you had over the weekend that led to a super-sized-hangover-you-hadn't-had-in-years kind of day?  I'm not sure if it is the high from the sense of accomplishment after a workout or just the extra need to confess now that one has done a little something to "make-up" for going a little out of bounds, but either way, it is testament to the fact that we all have those times were certain foods just win us over and we over-indulge. I won't go in to all of the reasons we over do it with food and drink- addictions, emotional comfort, nervousness, depression to a name a few, but what I will tell you about today is the Chocolate Box Effect.

This is one method that has helped some people actually savor their food rather than mindlessly gobbling it all up in a single sitting.  For me, chocolate is my most coveted dessert (besides cookies and doughnuts...but let's stick to the point here).  Not many of us purchase whole boxes of candies, but since Valentines day is only a month away, this may be more pertinent soon.

When the box of chocolate enters the house, put it in the freezer.  Let yourself know that if you really want the chocolate, you can have it, but in order to really savor it, you have to bring out 2 pieces at a time and wait until they are thawed to have your special treat.  And if you really really want more after that, the same process has to occur.  You would be surprised what giving yourself these 10 minutes or so of waiting can do to help your rational brain start to kick in and talk you into something else or not eating them at all.

One of the main reasons we love our favorite foods so much, is that they are special to us.  So why not upstage the whole thing and really give yourself the sense of something special.  It isn't that the chocolate is bad or forbidden, it is just something so awesome that it deserves to be savored slowly and with intention.  This works with more foods than you might think, but it isn't possible to put everything you love in the freezer.  This is reserved for those extra tempting treats.  And if it is something like ice cream, purchase a very special small bowl that is reserved for the ice cream.  The goal isn't to idolize the food, it is to give yourself permission to have it on a schedule and amount that actually serves your body as well as your heart.  And you can do this with chocolate bars too...just make sure you break up the bar into bite size peices before you freeze it so you don't have to thaw the whole thing out!

There's always the choice to just keep it out of your house. And I like this idea for going out for ice cream or a special piece of dessert, but for my chocolate...no way.  What's your Chocolate Box Effect Method that you use to keep tempting foods at bay?

The 4 Rules of Will-Power to Strengthen your Resolve

In a 2011 study by the Stress in America Survey, 27% of respondents stated that they believed will-power was their primary barrier to making changes in their lives.  However, they also overwhelmingly agreed that they had the ability to change their will-power.

Willpower is the ability to resist short-term temptations in order to meet long-term goals.  It's being able to say no to a candy bar or glass of wine now, because you know you will feel better in the long run without it.

Researcher Roy Baumeister at the University of Florida has found the four primary "rules of willpower" that will help you strengthen your self- discipline muscle.

1) Using Will-Power involves a Mind-Body Response.  Not unlike the "flight or flight response" to stress, the will-power response is called the "Pause and Plan" response.  Essentially this response pairs our autonomic and sympathetic systems so that we have the ability to focus attention (as in the fight-or-flight response) but also to stay calm (as in the relaxation response).  We have the power to alter our responses by being more aware of how we react to the situation, but some of us are more attuned to being able to mitigate our "Pause and Plan" response than others.

2) Using Will-Power creates "Central Fatigue".  When we have to exert our energy to fight our instincts, it depletes our our overall muscular endurance and reduces our blood sugar levels.  Our efforts to mentally will ourselves not to do something can fatigue our system overall, making every effort a little harder.  Just one more reason to never skip meals and eat foods that help you maintain more stable blood sugar levels.  Eating foods that have more protein , fat or fiber will all help stabilize blood sugar.

3) Will power is limited.  At some point your will power will run out.  It is not only limited because of our physical capacity, but additionally, the more we use will power, the weaker it becomes.  If you resist a beer one time, the second time you try to resist will be slightly harder.  And the resistance is cumulative, meaning, if your are trying to resist lots of things at once, each occurrence will make every other one that much harder.  On top of that, isolating yourself and dealing with high stress situations in your life will also deplete your ability to commit to change.  The good news is that it isn't all in your head, but the bad news is that you may not be able to make huge sweeping changes in multiple areas of your life all at once.  Select one thing at a time and stay focused.  It's easier to keep your focus when you share your journey with a support group or friend too.   It’s important to set reasonable goals and priorities so you can conserve your willpower for what really matters.

4) Will Power is Trainable.  Stanford researcher, Kelly McGonigal calls it "Becoming the Will Power Athlete" because strengthening will power is comparable to strengthening any other muscle in your body.  With consistent training over time, the body adapts and can improve the ability to discipline itself.  In fact, research shows that committing to small, consistent acts of willpower in any area—from drinking  more water to watching our finances—can increase overall willpower.

Assuming you have done all you can to follow the four rules above and you are still in need of a little more resolve then there are a few options of amping up your ability to stick to your guns:

- Understand that will power is not all in your head, and do your best to support your best ability by decreasing stress where you can, sticking with foods that regulate your blood sugar, and surround yourself with as many positive experiences and reinforcements as you can to remain motivated.

- Be overly prepared.  The more you can pre-plan for obstacles the less opportunity you have to be faced with tough choices in the moment.  Visualize the way out of all the scenarios you can imagine and make sure to have your primary plans in writing.

- Give yourself a break.  Rome wasn't built in a day, and setbacks can truly be just a bump in the road if you don't let yourself fall into the trap of letting one mistake completely take you out of the game.  A single mistake doesn’t mean you are weak. It may just mean you’ve already succeeded to the limits of your current ability, and now you deserve a rest or reward to restore your strength.

The Science of Will Power, Kelly McGonigal

What You Need To Know About Will Power: The Psychological Science of Self Control.  American Psychological Association

What is your gut telling you about your missing mojo?

Finding your mojo can be like trying to find a missing sock.  You know the sock has to be somewhere, and it's a mystery how it ever got lost in the first place. It has to be somewhere in reach but the more we strive to find it the harder it seems to pin it down.  So we end up going through the motions just to get things done, or doing the things we think we should do to make up for feeling so lost.

There's no greater way to slash your mojo or charisma than to ignore your gut!  And I am not going on a rant about your actual intestines (this time), I am talking about your instincts...your second brain in your gut.

When was the last time you stopped and asked yourself what you need?  I'm guessing you don't because you're afraid of the answer.  Maybe the answer is that what you really need is a nap, dessert,  or a lengthy chat with your best friend, or a quiet walk outside.  And to do that you would have to give up your responsibilities, maybe ask for help, or go a little astray from your "duty to be working hard and in control". It might be true that what you really need is a little time to "go astray".  But what is always true is that when you take the time to listen to your gut, you will end up more on track in the long run.

What if your gut says- "Go for a jog, reconnect with a friend who really needs you?"  What's the sacrifice?  All of life is a balance between what we need to get done and what really love to do.  The trick is to to make more of what we need to do more of what we love to do!

"Just as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance." -Brian Tracy

So, take a moment now.  What do you need?

How can you start making small decisions to align your "have to's" with your "want to's"?  For instance, you may not want to cook a homemade dinner every night so you can enjoy family time, but perhaps as you align your value of quality family time, you can find a way to make breakfast your bigger bonding time because the prep is way less work.  Having that special time in the morning may take a little pressure off the evening meal, and help you have more "want" around whats really important, eating food together so you can bond as a family.

Carve out a little time this weekend to explore the things that are out of balance in your life.  Maybe a little yoga is in order, quiet time in the morning, a daily jog, more quality time with your favorite people, or something as simple as drinking less alcohol and more water.Your body and heart with thank you!  Oh, and here is a great method to try to open your heart to inner wisdom...

Spaghetti Squash Crust Quiche

Ingredients:

1 medium sized cooked spaghetti squash, you will use 2 1/2 to 3 cups of it's meat for this recipe

2 tbsp butter (or coconut oil or ghee)

6 large eggs, beaten

1 cup coconut or almond milk

1 bunch of green onions chopped, about 1 cup

1 tomato thinly sliced and halved

Salt and pepper to taste

Optional: 1/4 cup goat cheese

- Preheat oven to 400 degrees

- Add 2 tbsp butter to 2 1/2 - 3 cups spaghetti squash meat and mix well. Salt and pepper to taste

- Press spaghetti squash into a crust form in a pie dish, patting up the sides and across the bottom

- Bake 8-10 minutes, until slightly crispy and golden. Set aside

- Whisk eggs, milk, salt and pepper together

- Pour mixture on top of spaghetti squash crust. Add green onions and goat cheese throughout, evenly. Place tomato slices on top decoratively (You can get super creative with your fillings!)

- Bake for 30-40 minutes until eggs baked through and golden browned. Enjoy!

Acting Like a Baby?

While laying on my floor I mentioned to one of my toddlers, "Hey, why don't you be the mommy today, and I will be the baby?"  As soon as the words came out of my mouth, it felt so great to admit it.  I am pretty tough on myself.  You know what I am talking about.  The "step-it-up, you-are-not-good-enough, keep-pushing, don't-slow-down" stuff that we put ourselves through on a daily basis to keep up with life.  The junk that we think we ought to say to ourselves to keep moving forward instead of letting our guard down and actually admitting...it would be nice to be a baby about it for once. In Eve Ensler's newest book, "In The Body Of The World", she starts it off by saying "A mother's body against a child's body makes a place.  It says you are here. Without this body against your body, there is no place."  This, to me, is such a beautiful saying.  One of the reasons I love it so much is that it reminds us that there is so much beauty and purpose in our bodies beyond just "rockin' our jeans".  But it also has me thinking that our bodies really do long to be loved, and when we fall prey to thinking we have to strive to be loved by being thin, successful, talented, prosperous, or beautiful in others eyes, we miss the chance completely.

What strikes me is that being held against our mom's assures us that we are ok...just because we are alive.  Not because of our size, not because of our milestones, not because of our behavior.  We are loved because we exist.

This has always been a hard concept for me.  Obviously as we become adults we have a responsibility to show up in the world and love others with our time, our bodies, and our gifts.  And the friction begins as soon as we start to wonder what it means to matter.  So we reach, and strive, and we push, and we pull to find our way to matter.  Some of it is grand and authentic, other times it is ugly and pushy.  Acting like a baby may be an outward expression of your need to be still and listen to your heart again.  It's OK to have some needs!

Imagine being pulled into a mother's warm embrace.  Imagine knowing that when you cry people care, and when you giggle people want to giggle with you.  Being an adult can sometimes be really really hard.  No matter what your age.  But the body can be your greatest avenue for relief and for inspiration to help you keep on with your journey.  Consider using to this 5 minute recorded meditation by Kelly McGonigal to begin using your body to find your true needs and begin to connect with what will help you thrive as an adult again.

"Spaghetti" Dinner

Fall is my favorite season! I love the cooler weather, the changing leaves, and it doesn't hurt that squash is in season. If you haven't tried spaghetti squash either as a substitute for pasta or as a side, you're missing out!

Ingredients:

Makes 4 servings

1 spaghetti squash (about 3 lbs)

1 lb (big package) of sliced button mushrooms

1 cup chopped onion

1 tbsp of minced garlic (I love garlic)

1 cup halved cherry/grape tomatoes

3/4 cup crumbled feta cheese or goat cheese, your taste buds can make the call

(This can be omitted, makes for a creamier, lactose having sauce) 2 sun-dried tomato, basil laughing cow cheese wedges

- With the tip of a knife, pierce squash in about 5 places

- Place on paper towel in microwave and cook on high for 10 minutes, or until squash has softened

- When cool enough to handle, cut squash lengthwise and remove seeds with a spoon. Remove the spaghetti-like strands of squash with a fork, set aside and cover to keep warm.

- Heat large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook for about 5-7 minutes until mushrooms become brown on one side

- Stir in onion and garlic, cook until onions are softened

- Add tomatoes and cheese until cheese is melted and bubbly

- Spoon sauce over spaghetti squash and eat up!

Tween2Queen Workshop

Join us for a 2-hour Tween2Queen workshop where you will embrace your inner Tween and crown her Queen!

Using the "Brain Dump" to Improve your Workouts

When everything feels important, and everything seems like it needs to be done NOW, it gets tough to prioritize it all- and even more tough to keep yourself as a priority at all.  I recently learned a pretty awesome trick I want to share with you about "Brain Dumping" and organizing your tasks into Projects, Milestones, and Tasks. Start by setting a timer for 5 minutes.  Write as many things as you can think of that are on your mental To-Do list.  It doesn't matter how big or small the items are, just get the stuff out of your brain and dump it on a page.  Just this exercise alone can free you up to get it out of your head and onto something tangible so you know exactly what you are up against.

Here comes the good part:

You are going to separate your items in to Projects, Milestones, and Tasks.

Projects have lots of steps behind them and are a big outcome item, like "Plan my Wedding"

Milestones are action items that have to get done to make the project happen, but are done in smaller chunks.  For instance, "Sending out the invitation" requires that you have your contact list put together, a date selected, a location, and a theme for the invite itself before it can be sent.

Tasks are action items that typically take 30 minutes or less to do that are single item actions.  For instance, selecting the invitation.

So, go back to your Brain Dump and start organizing all of your items into the above categories, and then put about 3 tasks items on eavh day of your calendar.  You will be surprised how much doing this will organize your thoughts and time, and how much easier it will be to commit to your workouts when you don't feel so crazy about all the stuff you need to to!  Organizing it into these chunks helps you to know that you will get the jobs done, and that you don't have to sacrifice yourself in the process!

Crockpot Cashew Chicken

Serves 2  

Ingredients:

2 chicken breasts, cut into smaller pieces 1-2 cups frozen or fresh broccoli, cut into bite-size pieces 1 cup carrots, sliced 1/2 cup unsalted cashews 1 tablespoon olive oil 1/2 cup soy sauce or liquid aminos 4 tablespoons rice wine vinegar 3 tablespoons tomato paste 1 tablespoon brown sugar 1 garlic clove, minced 1 tablespoon ginger paste 1/4 teaspoon red pepper flakes salt and pepper to taste 1/2 cup water or chicken broth

-L ayer chicken, cashews and vegetables in the crockpot - Combine remaining ingredients except water and pour over chicken in crockpot -Add water or broth if necessary so mixture is almost completely covered -Cook for 2-4 hours on high or 4-8 hours on low

Who has your back? Because it REALLY matters.

I started a conversation about Super Heroes a couple months ago.  It's something I am incredibly passionate about that could give us all a boost of inspiration after the disaster in our state.  If you missed it, the first post asks "Are you a Super Hero?"  and the second is on Harnessing your Power for Good. The third thing that makes super heroes so great is that they HAVE A TEAM OR ALLY THAT HAS THEIR BACK.

Like Batman and Robin, Braveheart, Frodo, or even Mother Teresa- every super hero has a band of brothers or sisters that helps them carry their message to create change in the world.

As evidenced in the aftermath of the flood, knowing you are not alone means everything.  Even in our darkest hour, when we know we are loved and that our life has had meaning because of the people we have loved- we can glimpse hope in the darkness.  Knowing someone has our back matters because it makes us more effective and exponentially increases our ability to conquer Super Hero pursuits.

"Hope begins in the dark, the stubborn hope that if you just show up and try to do the right thing, the dawn will come."   ~Anne Lamott

Even when we may think we are alone, there are ways to surround yourself with a Super Hero ally.

Have you ever thought about being a Super Hero for you?

When the Super Hero within you needs an ally- will you stand up for your power and greatness, or will you shrink in defeat?

When life beats you down, you are the only one that can make the choice to get back up swinging.  And the best way I know to do that is to not only dig deep, but to reach out.  It is in the moments where we face life's greatest challenges that we rise up to the opportunity to show "How Great I AM".  Check out the video to help you recognize your own power to Be Great!  It's about 6 minutes long, but worth every minute!

We are here for anyone who needs a restoration or reboot of body and mind.  Reach out and we will be glad to be an alliance of hope and inspiration for you!

Taming life's roller coasters: Two crucial hormones that need harmony

My niece turned 17 yesterday.  I remember holding her as a newborn and praying that she would grow to know from the depth of her soul that she is beautiful inside and out.  That prayer came from a deep place of pain from within me as I was dealing with a roller coaster of emotions from unbelief in my own value in my late teen years.  Even now I battle constantly to fight against feeling like a fraud and to hold my head up high with confidence in my worth and wisdom. What I have found, is that I am not alone.  Many of you also struggle to know that you have tremendous gifts and talents and that you kick ass at being uniquely you.  I have dedicated my life to helping people- specifically women and girls- rise up and stretch beyond their fears to embrace their body and their beauty.  My hope is that we can all get off our personal roller coasters and live lives of passion and purpose to place our stamp of goodness and love on the world- not shrink in our daily episodes of self-doubt.

To do this, it takes a conscious effort.  There are a few tricks that can help you remain in belief to keep your kick-ass self in sight.  These tricks also primarily effect two crucial hormones that need to remain in harmony for us to have effective energy and mental clarity.

The first is cortisol: the fight or flight hormone we've all heard of as being the enemy.

The second is insulin: The bodies storing and locking signal for effecting blood sugar and fat storage.

Picture this.  You are stressed or feeling a little down, so you grab a donut (my favorite stress food) and just a little bit of chocolate.  Nothing wrong with that.  However, your body has to do something with the large influx of sugar that was just released into your blood stream.  So, insulin is released to push the circulating blood sugar into your cells as either stored sugar or fat. Insulin works really well, and once the insulin has surged your blood sugar levels will drop undesirably very quickly.  To keep blood sugar stable, cortisol will be released to raise blood sugar back up.  And on the see-saw goes throughout our day causing mood swings, energy lows, and metabolic resistance that can lead to greater fat storage around the tummy.

Balancing these 2 hormones and improving your metabolism is a complex process, so we have attempted to narrow down the top 5 ways to tame the hormonal rollercoaster here:

1) Get sleep.  There is no better way to help you body out that to let it restore itself during sleep.  Whenever possible, go to bed at 10:30 and get up around 6:30 or 7 to match a typical circadian rhythm.

2) Eat protein and veggies as often as possible.  High glycemic foods only make the energy swings worse.  They may help you feel better for the moment, but they will only leave you hanging in the end.  Eating greater protein helps increase glucagon, Insulin's hormonal alter-ego which helps stabilize blood sugar.  Eating fiber helps you feel full and slows down absorption of the carbohydrates in your meals.

3) Time your food.  Eat your higher carbohydrate foods like bread, pastas, or sweet fruit at breakfast or the first meal after your workout.  Eat every 2-3 hours throughout the day.

4) Strength train.  There are lots of ways to do strength training, but you might consider taking a rest based approach.  Set up your workout so you have 3-5 complex exercises you will complete in a row.  Select weights that are challenging for you and complete each exercise until you feel you need to stop.  It's up to you whether you take multiple short breaks or fewer breaks that are a little longer.  Either way, remember to push yourself as hard as you can.

5) Complete Anaerobic training.  Studies show that the oxygen debt that is created after a tough anaerobic workout can positively impact hormones.  Specifically, the lactic acid that is built up after the workout elicits a biofeedback signal to tell the body to release testosterone and HGH (human growth hormone).  These two hormones are the major players that will pull energy from your fat.

In the end, the best answer is to just be gentle with yourself.  Listen to the deep voice inside of you trying to remind you that you are amazing regardless of your size, pocketbook, or your accomplishments.  My greatest treasure is that I have surrounded myself with people who will lift me up and remind me when I forget...and my niece is one of those warriors I am blessed to call friend.