fitness tips for after dark

So since the clocks will be changing, our daylight in the evenings will be decreasing.

It is important to stay aware of some safety precautions. 

Since we are all hard working women (or men) we have to sneak our fitness in when we can. Which sometimes forces us to workout after dark. 

With that in mind I'm sharing 5 tips to stay safe. 

Be Reflective
If you want to be visible during the dim hours, wear fluorescent colors. They're effective because they reemit light at longer wavelengths, making the material brighter than the brain expects. And because our brains are designed to identify human movement, having something reflective on various points of motion will help a driver see you from far away... just don't forget your sides!

Buddy Up
Being in a group makes you more visible to approaching cars and less tempting to a mugger or attacker. Plus, extra eyes can help spot potholes, roots, or other obstacles. Make a date with a friend!! And if you don't have friends, check out this site for a running buddy in your area. 

Skip the Earbuds
Music has been shown to improve workout efficiency, effort, and endurance, but it also distracts you. If you can't live without your music? use only one earbud and keep your volume low. 

Pack Wisely
Bringing a charged cell phone seems like a no-brainer, but you should also always carry your identification and an emergency contact number. 

Practice Precaution
Low light, rush hour, and a roadside workout can be a recipe for trouble. Stay on sidewalks and streets with bike lanes or wide shoulders. Be most careful at crosswalks and intersections, and pay extra attention to cars as they turn.. remember they are looking for traffic, not always you. 

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what's up guac

I have a sick obsession with guacamole..

actually, it might just be avocados in general.

So today, I'm sharing three of my favorite holy guacamole recipes, enjoii

For all recipes: add as little or as much of each ingredient/spice as you like.

 <3 ole!!

 

Sweet Mango Guacamole

 

3 large avocados, peeled and pitted

1 small red onion, chopped

1 mango - peeled, pitted, and chopped

1 lime, juiced

1 tablespoon minced garlic

1 tablespoon salt

3 tablespoons chopped fresh cilantro

 

Garlic Guacamole

 

2 ripe small Hass avocados

1 lemon, juiced

1 large clove garlic, minced

1 jalapeno, seeded and finely chopped

1 small plum tomato, seeded and finely chopped

1/2 small yellow skinned onion, finely chopped

1 teaspoon coarse salt

 

Not your average Guacamole recipe (but seriously, too good!!)

 

2 ripe avocados, peeled, pitted and mashed

2 tablespoons lemon juice

1 tablespoon honey

1/2 apple diced

1/4 cup cranberries

1/4 cup finely chopped fresh cilantro

1/2 teaspoon Sea salt

 

 

recipe redux [ shrimp fried rice ]

 

The Classic:

 1,154 calories per serving

4 grams saturated fat

3,352 milligrams sodium

 

The Makeover:

 368 calories per serving

 1.5 grams saturated fat

 560 milligrams sodium

 

shopping list

• 1 cup broccoli florets
• 7 teaspoons coconut oil, divided
• 1 medium red bell pepper, cut into thin strips
• 1 medium yellow bell pepper, cut into thin strips
• 1 cup sugar snap peas, trimmed and halved crosswise
• 1 tablespoon grated peeled fresh ginger
• 1 cup cooked long-grain white rice, chilled
• 1 tablespoon dark sesame oil
• 12 ounces peeled and deveined medium shrimp
• 1 1/2 cups frozen edamame, thawed
• 1/4 cup lower-sodium soy sauce
• 1 1/2 tablespoons rice vinegar
• 1 teaspoon Sriracha 
• 1/4 cup thinly diagonally sliced green onions

directions

 

1. Steam broccoli 4 minutes or until crisp-tender; set aside. Heat a large skillet or wok over medium-high heat. Add 1 teaspoon coconut oil to pan. Add bell peppers and sugar snap peas to pan, and stir-fry for 2 minutes. Place vegetable mixture in a large bowl. Add remaining 2 tablespoons coconut oil to pan; swirl to coat. Add ginger, and stir-fry for 10 seconds. Add rice, and stir-fry for 5 minutes or until rice is lightly browned. Remove rice mixture from pan, and add rice to bowl with the vegetable mixture.
2. Wipe the pan with paper towels. Return pan to medium-high heat. Add sesame oil to pan; swirl to coat. Add shrimp; stir-fry 1 minute. Add edamame; stir-fry 1 minute. Stir in soy sauce, vinegar, and Sriracha; bring to a boil. Cook for 3 minutes or until liquid thickens slightly. Add vegetable mixture and green onions; stir to combine. Cook for 1 minute or until thoroughly heated, stirring frequently. Serve immediately.

T[oats]

So I seriously got rained on while I was riding to work. I suppose if I want to look at the positive.. my commute really woke me up this morning. I don't mind a little sprinkle in my face, I actually love the rain.. I enjoy it more from the comfort of my couch under a blanket, eating oatmeal.. but oh well. The weather inspired me to pull my three favorite oatmeal recipes. 

1) Oatmeal with cranberries, cherries and pistachios

2) Oatmeal with bananas, pecans, molasses and almond butter.

3) Savory- Oatmeal with a fried egg, fresh salsa and extra avocado. 

Oatmeal is a great healthy choice for a number of reasons. My favorite is that it is a low calorie food and still fills you up. It is full of fiber and protein but low in fat. The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.

summer pizza

Thought I'd post up the recipe because some of you text me last night for it.

need:

pizza dough, I like this recipe

olive oil

1.5 cups of spinach

1/2 yellow or white peach (a little ripe)

feta cheese

dried rosemary

prosciutto

do:

preheat oven to 450 degrees

roll out your dough on your baking stone, and let it rest for 15 minutes

drizzle with olive oil and sprinkle with rosemary

layer your greens, peach and prosciutto and sprinkle with cheese.

bake for 10 minutes

enjoy. 

xx

bikini body

When I was reading an edition of Shape Magazine the other day... I found these awesome thirty minute workouts, designed by Jillian Michaels to maximise your time and help sculpt that body into summertime ready shape . 

Have you amped up your workout plan for summer? Or have you been consistent the entire year? 

Either way, they are great workout is a great way to get on track. 

check them out below, and click on the image to enlarge.

homemade hummus

I have an obsession with this stuff

I put it on almost anything. I use it as a dip for my carrots, I layer it on my crackers when making appetizers, I even use it as a sandwich spread (I hate mayonnaise). 

So I pulled three homemade recipes that I personally love, and could even eat plain on a spoon. If I'm feeling lazy I also love the Otria and Sabra brands, they put out a great product. You should be able to find them at your local grocery.

Classix

4 cloves of garlic (less, if you can't handle it)

2 cups of washed chic peas

1 1/2 teaspoons of sea salt

1/3 cup of tahini 

6 tablespoons of fresh lemon juice

2 tablespoons of water

8 dashes of hot sauce (again.. less if you can't handle it)

 mince the garlic in the food processor first, then add the rest of the ingredients. Taste it and add more of what you like. I always add more lemon and hot sauce. 

Green-go (gringo.. get it)

15 oz can of washed chic peas

1/2 cup of pesto (I like this recipe)

1/4 cup of olive oil

2 tablespoons of lemon juice

1/4 teaspoon of salt

1/4 cup of toasted pine nuts

2 tablespoons of minced basil

puree all the ingredients together in your food processor until it is the consistency you like, then add additional, depending on the flavor you like. 

Sun dried Tomato

15 oz can of washed garbanzo beans

1/2 cup chopped sun dried tomatoes

3 cloves of garlic

2 tablespoons of minced basil

1/4 cup grated parmesan

1/4 cup olive oil

1/2 teaspoon each of salt and pepper

puree all the ingredients in the food processor minus the olive oil, drizzle that in last depending on how thick you like it. 

so juiced

Have you tried a juice cleanse?

Detoxes and extreme diets like the Master Cleanse can be controversial, but advocates say juice cleanses made from raw fruits and veggies are safe. 

“Many people turn to cleanses because they feel off—they’re bloated and sluggish, dependent on caffeine and junk food cravings, breaking out,” says Stephanie Middleberg, a New York City-based registered dietitian. “When you eliminate toxins from your system, your entire body feels better and reacts both internally and externally.”  

But detoxes may shift you away from bad habits (like too much coffee, alcohol, and fatty foods) and help foster healthier habits (like keeping up with your workout routine, eating clean, and making better life choices). 

Juice cleanses are pretty popular, which means you can pick some up right at your local grocery store. Plus tons or companies ship right to your doorstep! Most cleanses come in 3 //5// 10 day packs and you can buy your favorite flavors individually.

believe the hype here 

Some popular cleanses (*= My favs)

BluePrintCleanse *

Cooler Cleanse

Life Juice Cleanse

Pressed Juicery *

Liquiteria (I'm currently in New York and cant wait to try this, as they have a few locations here!!)

Organic Avenue

Ritual Cleanse *

sources 1 2 3

The dirty F- word

hey now kids, get your mind outta the gutter.... not that F- word
I'm talking about Fat.

Did you know that if you increase the amount of fat in your diet, it could actually help you to lose more fat from your body? Trippy I know.. but here's what research is saying. 

Monounsaturated Fats 

What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.

Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy. 

Stay away from Saturated Fats and Trans Fats 

(those won't help you in the health department.)

By showing your body that it is getting a consistent source of external fat from your diet, it will be more willing to let go of the fat it is currently holding. 

calories in = calories out... still holds true of course

Fat is energy. Your body does not want to give up this valuable fuel source. We may think that fat is a nuisance, but your body thinks otherwise. It loves fat. Providing 9 calories per gram, fat provides a dense source of energy for your body. The downside? Fat has 9 calories per gram, and is a dense source of energy for your body. Great for your body, but bad for you when you want to get rid of it. By not severely limiting your fat intake, you signal to your body that there is no famine or lack of available energy in the near future, and that it is OK to shed some of the energy reserves it currently holds.

source 1 2

straight up

People at work are always asking me about easy yoga poses they can do at their desk to help alleviate aching backs. Well, the cause of this is sitting at your desk all day, but more importantly how you're sitting at you desk. It all begins with the proper posture. 

Check out Health magazine's great feature. Try to impliment these 5 positions into your daily routine for better health... and less visits to your chiropractor.

(unless he's hot like mine, then you should probably keep up your regular visits)

spring time superfoods

I know people have been dropping like flies around my office lately. There is this nasty cold going around, and it kills you for about three weeks. The rain has finally graced Northern California with it's presence. Which means it's time to increase that Vitamin C and boost those immune systems. Here are some local fruits that are in {{ or, coming into}} season that are sure to help your health. Even if you aren't the one to purchase organic fruits and vegetables. Just remember, ALWAYS but these organic. 

Asparagus
 A cup of asparagus contains 70 percent of your daily-recommended amount of vitamin K, which helps transport calcium to your bones, and 20 percent of your vitamin A, which helps your immune system. It's also a great source of protein and folate. Another reason to love asparagus? Eating it before your drink alcohol is known to ward off hangovers. {{bonus!!}}

Kale

My friend Amanda prompted this edit- I forgot to include purple kale! Which is her new found love. This tasty treat can be served up multiple ways. Each power packed bite offers cholestorol lowering fiber and antioxidant and anti inflamatory benefits.  It has also been linked to lowering your risk of ;bladder, breast, colon, ovary and prostate.

Fava beans
Quite possibly one of the oldest cultivated plants around, fava beans are staples in nearly every international cuisine, while in the U.S., they're often passed over for other domestic bean varieties. High in fiber and iron, fava beans are protein powerhouses, with 13 grams per cup of cooked beans. 

Spinach
Spring is the best time of year to eat spinach, a crop that loves warm days and cold, nearly frosty nights, which bring out its natural sugars. In addition to being a great source of vitamin C and folate, two nutrients that strengthen your immune system and ward off allergies, spinach is also rich in a compound called betaine, which has been found to boost exercise performance.  Spinach contains lutein and zeaxanthin, two phytochemicals that may help prevent age-related macular degeneration.

Arugula
Tossing peppery arugula into your salads will keep them from getting too boring, and it provides you with a huge boost of magnesium, a mineral important for keeping your bones strong, your immune system healthy, and your muscles strong.

Carrots

High levels of Vitamin A in these guys, will help keep your eye site in tip top shape and it will aid in the cleansing of your liver too.  Plus the amount of  Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.

Artichokes
 They contain a compound called cynarin, which stimulates taste bud receptors and has been found to make bland food more palatable. Artichokes are also used in complementary medicine to aid digestion. They're rich in inulin, a prebiotic that promotes the growth of beneficial bacteria in your gut.

winter running essentials

some of my favorites I'm currently crushing on..

Headbands

Under Armor headbands

Lululemon headgear 

Nike hats

Jackets

North Face jackets

Brooks Running outerwear (women)

Brooks Running outerwear (guys)

Gloves

vapor dry glove 

Salomon run glove

Insulating Layer

Salomon midlayer

Adidas techfit top

Base Layer

Under Armor base layers

Pearl iZumi baselayer 

Leggings

Under Armor cold gear fitted tight

Lululemon wunder under crop

New Balance mens running tights

10 fitness tips to improve your workout

Trade Slow Cardio for Interval Training

The road to a leaner body isn't a long, slow march. It's bursts of high-intensity effort paired with slower, recovery efforts. Fifteen to 20 minutes of interval training performed like this can burn as many calories as an hour of traditional, steady-state cardio. And unlike the slow stuff, intervals can keep your body burning long after the workout ends.

Brace Your Core Before Every Exercise

Your core's much more than a six-pack of muscles hiding beneath your gut -- it's a system of muscles that wraps around your entire torso, stabilizing your body, protecting your spine from injury and keeping you upright. Fire these muscles before every exercise to keep your back healthy, steady your balance and maintain a rigid body position. You'll get the added bonus of isometric exercise for your middle, which could reveal the muscles in your core you'd like everyone to see.

Trade Machine Exercises for Free Weights

Machines are built with a specific path the weight has to travel -- one that wasn't designed for you. If you're too tall, too short, or your arms or legs aren't the same length, that fixed path won't match your physiology and you'll increase the likelihood of injury and develop weaknesses. Trade your machine exercises for dumbbells, barbells and medicine balls to build strength in ways more specific to your body, while also working all the smaller stabilizing muscles that machines miss.

Tuck Your Shoulder Blades Down and Back

This tip is great for chinups, but it's more than that. By sliding your shoulder blades down and back before an exercise -- like you're tucking them into your back pockets -- can improve your results and protect from injury. It helps activate your lats for pulling exercises, work your pecs more completely in pushing exercises, keeps your chest up during a squat, and can reduce painful impingement on your rotator cuff during biceps curls.

Increase Your Range of Motion

Add more work to each rep and increase the efficiency of your workout by increasing the range of motion -- the distance the main motion of the exercise travels to complete the rep. Squat deeper. Drop the weight until it's an inch or two above your chest. Raise the step for stepups. Elevate your front or back foot on lunges. Get more from each move and your body will thank you.

Explode Through Every Rep

The "slow lifting" trend should be confined to the eccentric or "lowering" portion of any exercise. During the concentric portion, where you push, pull, press or jump, move the weight (or your body) as quickly as possible. Even if the weight doesn't move that fast, the intention of moving the weight quickly will turn on your fast-twitch muscle fibers, which will make your body more athletic and train it to use more fat as fuel.

Lift Heavier Weights

Packing more weight on the bar won't make you "bulky." It will make you stronger and protect you from osteoporosis by increasing bone density. To get the greatest benefits, lift at least 60 to 70 percent of your one-rep maximum for each exercise. Instead of going for complicated calculations, choose a weight with which you can perform 8 to 12 reps, with the last rep being a struggle but no impossible.

Drink Chocolate Milk After Your Workout

A post-workout mix of carbs, fat, and protein will help your body build muscle, reduce soreness, and recover faster so you can work out again sooner. If you are rushed for time or normally skip eating after your workout, a tall glass of chocolate milk has the ideal mix of nutrients you're looking for.

Lift, then Run

If you perform your strength training before your cardio work, you'll burn more fat while you pound the pavement. In a Japanese study, men who did the workout in this order burned twice as much fat as those who didn't lift at all.

Don't Stretch; Warm Up

Static stretching done just before activity can reduce your power output and increase your risk of certain injuries. Instead, perform an active warmup that gets your body ready for exercise with exercise, increasing your heart rate, firing up your nervous system, and getting your muscles used to moving. For an easy routine, perform a 5-minute warmup of basic, body weight moves -- lateral slides, pushups, squats and lunges.

source 

fit and fruity

Came across these great articles in Runner's World the other day and thought I would share them with you. As the days get shorter and the nights get longer, the idea of coming home from work and posting on the couch, sounds more and more appealing. With all the extra sitting, it might be a good idea of getting in the habit of stretching so you can stay limber. While your relaxing on the couch, grab a basket of blueberries and nosh on those instead of the regular bag of popcorn or potato chips. (see the health benefits below)

Give me five minutes

http://vimeo.com/69445362

Click on the link for instant relaxation 

If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

Source

out with the old, in with the new

Lets be honest; you aren't going to trade in your bag of potato chips for kale chips overnight. And honestly, that's why most dieters fail- because they try to make too big of a change and end up depriving their bodies. Then, you set yourself up for a weight gain relapse. Even if you are determined, your brain will go through withdrawals and you will end up feeling hungry and unsatisfied all the time. hence binge eating.

In a lab study with rats, scientists found that when they were given chocolate and sugar and then had it taken away, their brains pumped out five times the normal level of CRF- which is the same stress hormone released in junkies who are trying to kick a drug habit. oh no!!

So instead of trying to go cold turkey on your favorite bad foods, remember it's all about baby steps. Make sure you transition your eating habits one at a time and it should be the end of yo-yo dieting for you!

below are some easy upgrades to make in your diet. 

source

the get fit trick

This month in Women's Health there was a great 15 minute workout that I just had to share with you. I am leaving for vacation tomorrow and I know that I will be bringing my resistance bands, so I can do this in the hotel room. These are great movements that combine strength training and cardio to create the perfect 15 minute session. Please don't tell me you don't have time to exercise- with this quick guide, I don't see how that's possible. 

Remember what Fergie says: 

My body stay vicious, I be up in the gym just working on my fitness

what's up with your down dog?

I have been practicing yoga for many years now and I can't stress enough about the positive changes it has made to my life. Over the years I have mellowed out from my once "hot temper" and I have learned to let thingsgo or just have them roll off my back. Which is so important in this day and age, because we as humans are wound so tight and constantly on the move.. it's important to learn to self detox from the stress of everyday life. If you haven't tried a yoga class (it doesn't have to be hot yoga) maybe reading the benefits below will jump start your motivation.

1. Weight loss
Bikram Yoga is excellent for weight loss. Your digestive system and metabolism will improve, normalizing your appetite and diminishing unhealthy cravings. Your fat will turn into muscle as you develop muscle tone and strength. Warm muscles burn fat more easily as the heat flushes and detoxifies the body. Bikram yoga is known for burning anywhere from 500 to 1000 calories a session. The harder you work in class the more calories you will burn. Your cardiovascular system is worked and strengthened therefore, the more weight loss benefits you will receive. You may see and feel immediate results. You will naturally begin to start eating less and make better food choices.

2. Arthritis

Many students experience quick relief from arthritis after only a few classes of Bikram Yoga. A combination of the heat and the moving, twisting, extending and compressing of every joint can alleviate arthritis.  A regular practice is necessary for continued relief.

3. Blood Pressure
Unstable high blood pressure can respond very quickly to a regular Bikram Yoga practice. Consult your doctor and don’t push too hard for your first few classes. If you are tested about a week after starting Yoga, you may see a slight rise in pressure. Don’t be alarmed. By the second week, that pressure will be normal or close to normal and will stay there as long as you continue your yoga regimen. Many students who maintain a regular practice are able to stop taking blood pressure medication.

4. Back Pain
Bikram Yoga has helped countless numbers of people with back pain, stiff necks, headaches, scoliosis, herniated disks and many other back problems.  The Bikram Yoga series is designed to work the spine in every direction with many beneficial backbends, creating a healthy spine and thus a healthy nervous system. Make sure to tell your instructor what type of back pain you suffer from in case modifications are necessary.

5. Skin and Beauty
Watch your face and skin develop “the Bikram glow” as your eyes become brighter and your skin becomes more clear and soft. As you sweat, your pores are opened and cleaned allowing natural lanolin to release through the pores, softening and preserving your skin’s elasticity. “I feel so CLEAN inside and out, and my skin is so SOFT I don’t need moisturizer anymore!” is a student’s comment. Faces in general change expression from looking disturbed and frustrated to looking full of life and happiness. As your body detoxifies, you may eventually never need deodorant again!

6. DiabetesBikram yoga can be a perfect complement to the lifestyle changes necessary to help keep diabetic symptoms in check.  Recent research has found that performing these postures on a regular basis can decrease blood-sugar levels.  A dedicated Bikram Yoga student, who lost 50 pounds without dieting, healed his chronic back problems and no longer needed his diabetic medication after practicing Bikram Yoga for 6 months. He tells his story in the book “Diabetic Always, Insulin No More.”                             

7. Stress & Anxiety Management – Bikram’s guru Bishnu Gosh said “Mental stress and strain is the cause of all diseases, even infectious ones.” When performing the 26 postures and two breathing exercises, the fight-or-flight response is turned off and a feeling of balanced well-being is replaced. A regular practice can lower cortisol levels, calm the mind, increase mental clarity and release and reduce stress and tension.

8. Depression – On those days when you don’t feel like doing anything, going to Bikram Yoga class is key. You just have to show up and the yoga takes care of the rest.  After each session your mind will become more balanced and depression will be lifted. The more you practice, the better you will feel. Many students come off antidepressants and other medications after establishing a regular Bikram Yoga practice.

9. Breathing problems – Asthma, Allergies, Respiratory ProblemsBikram Yoga will be good for your breathing problems in several ways. The heat promotes relaxation of the muscles and nerves, and you can work with as much intensity as appropriate for your needs. Bikram Yoga will relax your mind and help let go of tensions, toxins and negativity. It strengthens your heart and lungs, improving your lung function. You will breathe easier and deeper than you ever have before.

10. Balancing Emotions

Bikram Yoga helps balance the emotions in several ways. Physiologically a regular practice harmonizes the nervous and endocrine systems – two systems which play a large part in emotional well-being. Practicing Bikram Yoga cultivates the mental faculties of faith, self-control, concentration, determination, and patience. As we become more aware of our inner life, we notice how events, interactions, and even the atmospheric pressure can affect us. As we become more aware, we exercise better choices in our responses. This helps us balance our emotional life.

11. Cholesterol

Many of our male students here in Memphis have come off their cholesterol medication from a regular Bikram Yoga practice. Your circulation increases allowing blood to flow throughout your body cleansing and clearing your arteries.

12. Thyroid regulation

Many of the postures in Bikram Yoga compress and work the thyroid thus helping to regulate the gland balancing thyroid levels. Along with thyroid regulation comes increased energy, weight loss and better metabolism.

13. Anti-Aging / Preventative Medicine
Bikram Yoga acts as anti-aging and preventative medicine keeping the body young and healthy. “Yoga maintains youth long. It keeps the body full of vitality, immune to diseases, even at old, old age. The Yogi never becomes old”. -Bishnu Ghosh

more info can be found from their website