Fight Hunger, Support Local Farmers And Get A Great Workout!

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fg3boot campblue rec & ed

Join me and AA Rec & Ed this summer for fun outdoor boot camp workouts to help raise money for Food Gatherers.

Saturday mornings starting in June! 8-8:45a.m. (weather permitting)

Located at the back lawn of Community High School.
All fitness levels
Kids 10+ with adult supervision
Raffle Prizes
$5.00 donation to Food Gatherers

For every $5.00 you donate to Food Gatherers, you can help provide 15 meals to adults, seniors and children in need in your community.  Fighting hunger where we live one workout at a time.

If you have any questions or want to reach me, please email me at                                   fittogo-molly@hotmail.com

Please share this post and see you there!

 

Post 4th Of July Detox

detoxBack from my up north 4th of July vacation where I enjoyed foods I normally don’t eat. We’re talking brats, ice cream, beer and wine. Oh did I forget to mention a stop into Barbs Bakery.  Seriously!!!  Yes, way more sugar, salt and calories then I’m use to consuming. So here is what I do to detox and get back on track.

First day back from vacation start the day with a tall glass of lemon water and one hour of spinning (any exercise is good, even brisk walking.  Just get the heart rate up) – no coffee. Fix myself a tall green smoothie made with romaine, apple, carrots, cucumber, ginger and lemon.

Lunch- Huge kale salad with lemon vinaigrette.  Lemon water

More lemon water through out the day plus dandelion tea.  ( great for detoxing)

Dinner- more kale salad plus more dandelion tea.

Go to bed early!

Day two – feeling much better already just by giving my body extra nutrients exercise and rest!!  Continue with lemon water, dandelion tea and kale salads.  Added a berry smoothie and Greek yogurt to the mix, no sugar.  An hour of yoga and brisk walking.

Day three- Added coffee back in, what can I say, I love my coffee.  Continue with lemon water and dandelion tea throughout the day.  One hour of boot camp class, strength training, cardio, and stretching.  Hard boil egg with fruit for breakfast.

Lunch- Huge salad with mixed greens and veggies.

Berry Smoothie with lemon and Greek yogurt.

Vegetable soup

I’ll continue to eat especially clean for the rest of the week and slowly add other protein into my meals.  Easy to do and helps me get back on track to feeling full of energy.

Feel free to share any strategies or tips you find helpful to detox after a vacation!

 

 

 

This salad will make anyone love Kale!

If you are not on the Kale craze train yet, here are some reasons to get on the ride.

Kale scores as having the highest antioxidants, anti-inflammatory and anti-cancer nutrients.  It’s so good for the heart and lowers cholesterol plus supports the body’s detoxification process.  This stuff should be in your diet regularly.  Here is one of my new found favorite ways to eat this super food thanks to “The Food Babe” for this recipe.  If you’re not familiar with Vani, check out her web site at www.foodbabe.com .

Melt In Your Mouth Kale Salad-

Ingredients

  • 1 bunch of lacinato or dinosaur kale, stems removed, rinsed and patted dry
  • ⅓ cup currants (or chopped raisins)
  • juice of one lemon
  • 1 tbsp of olive oil
  • 1 tsp local honey
  • ½ cup pine nuts toasted
  • salt and pepper to taste
  • 4 tbsp grated raw parmesan cheese

Instructions

  1. In a food processor, process kale into small chopped pieces
  2. To make dressing, stir lemon juice, olive oil, honey, salt and pepper together in a large bowl
  3. Add chopped kale, currants, pine nuts and parmesan to bowl with dressing
  4. Stir all ingredients together and serve
  5. (Optional – Save some pine nuts and/or parmesan cheese for top of salad before serving for presentation purposes)

Try this salad today and share how you liked it!

kale salad

A Guide To Reaching Your Fitness Goals

smart goal setting conceptIf you are falling short of your fitness goals or having trouble knowing where to start, implementing SMART strategies are a must in reaching your goals.  SMART stands for specific, measurable, attainable, relevant and time-bound.  No matter how small or large the goal, following these guidelines will get you moving in the right direction and reaching your target.  Start by getting yourself a notebook and writing it down.  I know its old school using a paper and pen, but studies show that simply writing down your goals and an action plan makes a huge difference in your success.  Visualize yourself doing everything in your action plan and reaching your goals

Specific- Make sure you start with a clear goal in mind and write it down!  If you goal is too general you’re not setting yourself up for success but more of the same. Example:  I am going to lose 10 lbs. by September 1st.

Measurable- You will need to track your progress to see how you are doing.  For weight loss you will want to weigh in weekly or biweekly or track your measurements with a tape measure and write it down.

Attainable-.Make sure you set yourself up for success by reaching for an attainable number.  Research suggest that a 5-10 % weight loss is attainable for most people.  So, an attainable goal could be I will lose 7% of my body weight.

Relevant- Make sure it its important to where you are in life right now.  Don’t make your goals someone else’s or what someone is pressuring you to do.  It has to make sense to you specifically and fit into your life.

Time-Bound- Make sure you include an end point.  Knowing you have a deadline keeps you motivated.  Healthy weight loss is about 1-2 lbs. per week so if you use the 7% as your goal and 3 months as your end point, you are now on track to reach your goal in a set amount of time.

Now write down an action plan you can start to implement weekly.  For example-

I will walk 5 day for 30 minutes

I will drink 8 glass of water every day

I will bring my lunch to work instead of eating out.

Keep track of how you are doing at the end of each day and write it down.  Once you reach that goal, go head and start another or move into phase two of a larger goal.  If you want to reach your goals, and I know you do, becoming a better YOU starts with SMART goals. Just like with anything else you aspire to get done,  you must have a plan and work the plan.

Have you used SMART goals before?  If so, share how it worked out for you.

 

Gluten Free, Vegan Peanut Butter Banana Chocolate Chip Cookies

Banana-Peanut-Butter-Chocolate-Chip-Cookies-2I love finding recipes for healthy treats, and these little cookies by two peas & their pod really deliver.  You can even eat them for breakfast!

These cookies have it all-banana, peanut butter, oatmeal, and chocolate chips! And guess what? They are gluten-free and vegan too!

Ingredients:

3 large, very ripe bananas, peeled
1/2 cup creamy all-natural peanut butter
1 tablespoon coconut oil, slightly warmed, but not melted or add in raw unsweetened coconut
2 tablespoons agave nectar or pure maple syrup
1 teaspoon vanilla extract
2 1/2 cups gluten-free oats
1 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon sea salt
3/4 cup vegan chocolate chips

Directions:

1. Preheat oven to 350 degrees F. Line a large baking sheet with parchment paper or a Silpat baking mat and set aside.

2. In a large bowl, mash the ripe bananas with a fork. Stir in the peanut butter, coconut oil, agave, and vanilla extract. Mix until smooth.

3. In a separate medium bowl, stir together the oats, baking powder, cinnamon, and salt. Add the dry ingredients to the wet ingredients and stir until combined. Stir in the chocolate chips.

4. Drop spoonfuls of dough onto prepared baking sheet. Bake for 12-14 minutes or until cookies are set. Let cool on baking sheet for two minutes. Transfer to a wire cooling rack and cool completely.

I love these cookies eaten right out of the freezer.

Chocolate For Breakfast!

cocoaResearch has proven cocoa powder contain compounds that help protect against stroke, heart disease, diabetes, and cancer.  So try adding this delicious stuff to some recipes and enjoy a boost of health.

Chocolate Spinach Smoothie-  (serves 6-7oz servings)

1 cup of non-fat milk or almond milk

1/4 cup of unsweetened cocoa

2 ripe bananas

1 cup of raw spinach

1 Tbs. honey

3 cups of ice

chocolate-spinach-smoothie-closeup

Chocolate Oatmeal-

2 cups of uncooked oats

1 1/2 cups of water

1 cup of non-fat milk

1/2 t of salt

1/4 cup of cocoa powder

1 T of ground cinnamon

2 T of pure maple syrup

Cook for 5-7 minutes until liquid is absorbed

I find myself keeping this raw cocoa in my cabinet at all times.  Share how you use this other than baking. If you don’t have any of this stuff, go out and get it!

 

How to maximize your workout through recovery.

We want results from our workouts, right?  Understanding the recovery phase is essential to getting the best results possible.  Over training is a common mistake that can cause injury, cease progress from occurring and cause unnecessary frustration.

When we workout, our job is to break down muscle. In order to get the results from that breakdown, we need to let the muscles recover to make progress in our fitness.  You may have heard to strength train muscles on nonconsecutive days so that the muscles can recover from the workout.  So what is actually happening in this recovery phase and why is it so necessary?  When we strength train properly, the muscle tissue actually breaks down and in the recovery phase, which begins right after the workout, the muscles begin to repair themselves.  Without repair, muscles don’t get the opportunity to heal and get stronger.  Rest days is where the repair magic happens.  Does that mean no movement on rest days?  On the contrary.

Recovering muscles need  blood flow and circulation to bring nutrients to the tissue which in turn facilitate improvement in the recovery.  So on non-training days (rest day) find activities that require easy movement like walking, swimming, biking or any activity that   involves movement without over taxing the body.

The time between workouts will vary depending on the individual’s fitness levels, the intensity of the workout, nutrients and lifestyle.  A well designed workout will leave the muscles feeling  mildly sore but not debilitating.  The next workout should occur between 24-48 hours from the last workout.   Rest is an importance piece of recovery as well as sleep, proper nutrition and easy movement that enhances circulation.

 

4 Tips To A Better Warm Up – Make It dynamic!

Do you include a warm up before your workout?  It’s a must do, especially if you want to avoid injury and get the most mobility from your joints and prep the body for more intense movement.   Dynamic warm ups include stretching the muscles while you are moving, therefore delivering better performance, power and flexibility.  Focus movements that hit ankles, hips, shoulder and thoracic spine.  Here are a few of my favorite moves that don’t require any equipment at all.

Lunge with a front kick -

lung front kick

 

Standing ab rotation- no weights

standing ab rotation

Arm circles -

arm circles

Side shuffle movement- moving side to side

side shuffle

That’s all there is to a dynamic warm up, so next time you head out for a run, swim, brisk walk or whatever you enjoy doing, give this a try and see how much better you feel!

 

Choosing strength training to slow down aging.

dumbellsWe all know choosing  a sedentary lifestyle is bad for your health but did you know that it can actually accentuate an aging process called age-related sarcopenia.  We begin to lose muscle and function starting as early as age 30 but accelerates after age 50. Generally speaking each decade potentially risks losing 5-10 lbs. of muscle, 2-4% reduction of metabolic rate and an increase of 15-20 pounds of fat.  Not a pretty picture, but there is hope, and your best arsenal fighting against these statistics is strength training.  Strength training increases muscle and endurance and works perfectly as a prevention treatment of sarcopenia.

More good news is anyone can start a strength training program.  Doesn’t matter your age or fitness level.  Under the eye of a qualified personal trainer benefits include proper form, intensity, frequency and minimal risk of injury.  Strength training takes relatively little time and can be mixed in with other activities such as brisk walking and rest.  Research has shown that strength training positively influences the neuromuscular system, hormones and protein synthesis rate all which start to slow down and deteriorate with age.  With a good strength training program in place even older adults can begin to see results in just a few weeks.

Non of us are getting any younger so making the time to prioritize exercise and specifically strength training, you will see improvements in your overall fitness, health and quality of life.

 

Happy Lifting!

 

 

 

Healthy delicious pizza that won’t get in the way of reaching your goals.

I’m always looking for healthy pizza alternatives because I love the variety it offers and it’s super satisfying when you need your pizza fix.  What I don’t love is the sick feeling of being stuffed and sleepy afterwards or the ton of unhealthy calories that go along with traditional pizza.

Just got done testing out a product I’ve been wanting to try for a while now as pizza crust.  If you are not familiar with Ezekiel Sprouted Grain products I suggest you go out and try it.  It’s available at most grocery stores in the organic section, usually in the freezer isle.  I have been using their bread for years but never tried the tortillas.  Frankly they don’t look very appetizing from the package.  My kids say it looks like prison food.  But seriously they are delicious and makes a great alternative for a thin crust pizza.  Here’s what is in it.

Organic Sprouted Wheat, Filtered Water, Organic Sesame Seeds, Organic Sprouted Soybeans, Organic Sprouted Barley, Organic Sprouted Millet, Organic Sprouted Lentils, Organic Sprouted Spelt, Sea Salt.
I used the taco size (80 calories) with tomato sauce, grilled onion, mushrooms, spinach, red pepper flakes and topped with good parmesan cheese.  It was really good and stood up to all the ingredients I piled on it.  I first warmed up the tortilla in the oven at 350 degrees for about 5 minutes and then topped it with everything and placed it under the broiler for a minute until the cheese melted.  It was very filling and satisfying without leaving a feeling of doom or drowsy.  Finished off the meal with a cold Bartlett pear which put out the fire in my mouth and satisfied my sweet tooth.
This works for a healthy alternative to what is typically unhealthy.  I am definitely making this again soon!
If you have tried this product or any other Ezekiel breads, please leave your comments below.
ezkielpizza