yesterday was…Round 1 Day 12/21

 

Chocolate Covered Pineapple

Yesterday

08/04/2017
Round 01/ – Day 12/21
Strength +

Stamina, that was my focus for the day. Athletically, stamina is really what your focus is on once you know how to preform an exercise, movement or sport with proper form. Getting one movement, one rotation, one step right, then repeating it as many times as you can over again with proper form and accuracy and from there you build. 

💪🏽Fitness is only a part of the equation of good health.

Your health starts on the inside. You must nourish your body with the proper nutrition 🍎🥑🥕🍠🥗 if you want to make healthy, permanent lifelong change. You can’t expect just a quick fix to actually fix your health issues. You gotta put in the work and make a lifestyle change. Fitness + nutrition + mindset = Success

Using PCS with good whole foods has been the key to me getting healthier inside and out. I grew up in a meat, potatoes household. ⚠️Where heavy carbs, red meat, pastries and processed sugars were in abundance⚠️. This has been a hard cycle to break. Emotional eating started for me very young. I grew up in a troubled, abusive home. My bedroom was my refuge and food was at times my only friend. These habits stay with you as you grow up, becoming an addiction. 

My eating habits are vastly improved since I started using the PCS, I’ve been relearning how to eat for living a healthy life. The last few years I’ve played around with veganism and 🥕 vegetarian 🍆 nutrition plans. I’ve even researched 🍊Fruitarian🍉 nutrition. For me, I was never healthy living off a vegan plan even though it completely felt 🐷🐬🦈ethically correct with my conscience. I simply don’t believe it’s healthy to consume so much processed commercially made food substitutions. And a vegetarian diet is much more conducive for my nutritional needs, but having an omnivore husband always leaves me cooking multiple meals. Fruitarian is fun and super delicious I will admit, but it was lacking for me nutritionally. I finally had to stop yo-yoing around with it and do what is nutritionally best for me, my cooking skills at the present time and for what my body needs to be strong, lean and balanced.

Now time for some honesty here. I’ve struggled with ethical eating for a very very very long time. It’s caused me to eat and feel enormous guilt, and eat and not be healthy. It HAD to stop. Plus my husband and I had to settle on a nutrition plan we could BOTH be not only comfortable with, but could tweak to being more and more ethically kind over time. 

 ☯️ I feel I’m finally finding some balance now. With utilizing the PCS and being primarily vegetarian + some sea food; mainly cod, some times shrimp, and (no dolphin, shark, whale, etc…) , + eggs and occasionally chicken + Shakeology, I am finding my nutritional needs more balanced, it’s something my husband can get on board with, and while still dealing with my conscience (about the fish and shrimp and occasional chicken ),  I am feeling this is the best choice for us right now. We will,  over time use less and less fish and shrimp as I learn more about cooking vegetarian meals.

Shakeology is HUGE for me nutritionally since I KNOW I don’t eat enough of the nutrients I should every day + it curbs all those afternoon cravings I get + it IS my daily vitamin + ummmm…it’s a decadent (yet super healthy) milkshake!

There’s no one size fits all as far as nutrition is concerned. Everyone has dietary preferences and even ethical preferences that they struggle with. But not all diets are created equal either. 🛑⚠️Diets high in red meats, processed foods, and refined sugars are notoriously bad for your health ⚠️🛑. 

And in summary…

🌷And that’s the beauty of the PCS and all of the nutrition plans that come with the at home workout programs I do. You can accommodate your style of nutrition while learning the healthiest of choices for a nutrition plan for life 🍃.

 

The Weekend

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Hope your weekend was ️🎉️🎊 fabulous! We were SUPER busy! Between shopping 😄parties️ ️🎵 , getting my hair color done 💇🏽🤳🏽, fireworks displays 🎇🎆 and squeezing in workouts 💪🏽🏃🏽🚶🏽🏃🏽🏋️🏽 , we had a long weekend. I gave myself the luxury of sleeping in a little today. But now I have a ton of email to catch up on!

But you know,  new found discipline and all, the weekends festivities allowed for a little indulgence, my favorite this weekend had to be 😋🍞Samoan Pani Popo (Samoan Coconut Rolls) that our friend Rachel made. They were soooooo good! Definitely a special treat. I’m pretty sure her recipe is a handed down family recipe but I did find this one in case your interested (Pani Popo recipe). I usually don’t eat much at all with white sugar, so this was an indulgence for sure. But when you keep your nutrition super clean it’s something you can do once in a while and really enjoy the experience!

The fireworks display at Mt Trashmore Park was really nice. I completely forgot to take a video like I usually do with firework displays 😞 but my hubby snagged a few good shots! We had rain threatening all night but the show still went on!

I hope everywhere implements what a town in Italy did this year, silent fireworks!  I guess it is growing in popularity not only because of animals becoming fearful but for vets who suffer from PTSD as well. Not to mention how hard it must be for shift workers, elderly and those who may be sick to try and sleep through even if it’s only a half hour or so. More about ….silent fireworks, here.

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My cute hubby 💙

We didn’t really get many other photo’s 📸 from this weekend though. The bbq parties were pretty chill and laid back. Just good friends hanging out eating, talking playing some 🎮 Mario Kart and wishing we could have played corn hole, darn rain🌦️⛈️. And when we worked out we really just did fit the workouts in when and where we could so I wasn’t thinking 💡 photo/video inspiration, just quick lets get it done!

Now today seriously feels like a Monday and my day started slowwwwwwly lol. Time to get it into gear!! So today I’m gonna 😉💪🏽 “Dig Deep” with more #shaunweek and try and get a run 🏃🏽🚶🏽🏃🏽 in, in between some rain drops  🌦️! I’m planning doubles all week though. A great weekend enjoyed deserves a extra attention to doing what’s right for your body post-weekend. So time to focus and get back in the game!

😢 So many people who are doing a fitness program who indulge over a weekend or party, can get mad at themselves and throw in the towel on their whole plan for living healthier and doing what their body needs them to do. They figure, I messed it all up.

No

No

No!

This is actually the time when you prove to yourself all you’ve learned with respecting your body, your journey and the whole process. You aren’t perfect and there’s a lot of temptations out there that will steer you off your goals. So after a a little, or even a lot of indulgence, don’t feel you are defeated ️🥊😢. Instead get back at it, re-dedicate yourself. Do a little extra and fine tune your nutrition 😅🥗.  This is also the time to put a mental check ✔️ in your mind that the next time an event is coming up where you know you may want to indulge…

  • Do it mindfully. Don’t eat a huge piece of cake, eat a small one. Load up on the salad and small portions with the more calorie laden foods.
  • Double up on your fitness the few days before and a few days after
  • Keep your goals in mind and weight them against the temptations you will meet face to face. Choose wisely!

 

☔ I’m headed out now to get that run in, it’s looking like the rain’s coming sooner than later! I’ll be back later today! So how was your weekend?

Down 4!

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Coincidence, I say no.
I admit, when I finally ordered and received my Shakeology last month (mid month), I delayed ripping open the bag because I still had some of another brand shake and hate being wasteful. I never really lost weight with that shake, but I bought it and it tasted ok, but didn’t help with anything. I’ve been back to drinking Shakeology on a daily now, a bit over a week. I also stayed faithful to daily fitness (BOD & run/walk/run) and continue to learn and work on healthy  meal planning.

I’m happy to say I lost FOUR pounds this week! Yayyy for Shakeology This was a game changer for me twice before. And twice before I decided cost was more important than my health and walked away from Shakeology to search for a “cheaper” daily shake. During those times my weight fluctuated and snacking was ALWAYS an issue.

I’d been dancing this dance for two years with Shakeology. And when I go back to it, I feel better, lose weight and don’t snack like I was my whole life. My body gets the vitamins and nutrients I KNOW (doctor said so) I lack. I despise taking pills. With Shakeology I don’t have to swallow pills that I choke on and gag over (sorry for tmi), instead I drink a chocolaty shake that gives me the vitamins, minerals, and nutrients I need + curbs my hunger + keeps me from snacking on unhealthy junk + gives me a desert like drink – every single day!

3rd times a charm and I’ve learned my lesson. Shakeology stays a part of my daily health plan. There are always ways to find money for things we want so for the things that can add to our health, it should be wayyyy easier to find a way to afford it.

$$$

So how did I find the money for Shakeology?
Cut back on spending on clothes. Half my clothes buying is because of yo-yo weight loss/gain. Instead I now limit what I have with kind of a core piece wardrobe, things I can mix and match. I’m tired of buying clothes in four different sizes. and it made no sense. It was wasteful money spent. I know what healthy weight I need to be at. I know when a doctor says I am obese, I MUST fix that, permanently. So why am I buying a bunch of clothes I KNOW should be eventually WILL be, too big on me anyway?
Cooking more meals at home. Less eating out. Not no eating out, but those times could instead be planned as something special. When I cook at home I know what ingredients I’ve used. Keith and I now, cook most meals together. So not only does it help the budget, it’s added quality time with my hubby! We’ve made health and nutrition a joint mission we’re on. Instead of him doing his thing and me my own thing, now it’s a team effort. This keeps us from sabotaging each others goals!
Starbucks was an every time we (me and the hubby) were in the car going somewhere stop. First, that can add up to a whole lot of calories + a whole lot of money for a drink, a drink! So yeah, we still do Starbucks. I save it for my girls day out me and my besties here do a couple days a month. And hubs leaves his as an occassional lunchtime treat. AND Shakeology now comes in Cafe Latte (vegan too) and so we make frosty cold Starbucks type drinks right outta the blender 😉
Being a coach I get a discount & if you are military – active duty, reservist, confirmed veteran or military dependent, you get coaching fees waived!
Prioritising health. Nope, this isn’t a money saver. But this is something we all HAVE to do. Or should do. In my 20’s I didn’t worry about gaining weight, high blood pressure, cholesteral levels, etc… And even into my thirties I avoided thinking about it all. After all, I felt fine, right? Well it’s an inevitability that all things catch up with you over time. Years of eating double cheeseburgers, soda pop, smoking, being a couch potato, or even just being naturally thin so thinking your immune to the effects of a bad diet and little to no exercize WILL all come back to haunt you. It’s sad that when we’re young, if not educated about the repricussions of things, or just ignoring the advice of “older” people what will happen will result in years of abuse on our bodies. Abuse with food, smoking, alchohol, and not moving enough to keep our finely tuned bodies in good working order. We have to make our personal healthcare a priority. For ourselves AND for the people in our lives!

Too often we blow small amounts of money daily because of stress over not having what it is we realllllly want. At least that was me. Spending money as instant gratification. And half the time I didn’t even realize how much money I spent on things that would give me immediate gratification to make me feel better over what I felt I couldn’t achieve or attain. Any of this sound familiar? I’ve been working on this issue and realize that I needed to pull my big girl panties up and go for what I really want, no matter how big a dream or how long it may take. Because I AM capable and I CAN achieve whatever I set my focus on achieving.
If you want to try it, try it for a month, with regular exercise and healthy eating (I can even hook you up with eating plans)! You can always cancel so, drop me an email, if you want to talk more about it!

 

Todays’s Shakeology Recipe

1 serving Vegan Chocolate Shakeology
½ banana
1 cup coconut milk
lotsa ice
Sprinkle of cinnamon

Stretch It Out

PicMonkey Collage

Yes! Finally I was able to get in some stretches and gentle yoga yesterday. My legs is still a bit sore, but it’s finally healed enough to do a yoga sequence. Giaim has many many free video’s online to choose from. Seane Corn is one of my favorite yoga instructors and this is one of my go to sequences just to detox and begin to focus on gaining strength and balance in my body. She also has her own website, here and you can check out Gaiam, here.

Tech Shirt & Capris By:INKnBURN

Dandelion Long Sleeve Tech Shirt

Lust Capris

Yoga is incredibly good for you. Runner or not, flexibility is one of the keys of the fountain of youth. Keeping your body flexible and working on balance and strength within holding poses keeps your body strong and limber. Along with yoga there is a practice called, Five Tibetan Rites (or Tibetan Rites of Rejuvenation), also known as the “Fountain of Youth”, which is something fabulous to incorporate into your day even if you can’t get into yoga.

(Her breathing seems silly but she is trying to help you hear the type of breathing and when to inhale/exhale. So it may sound silly but it helps you learn. And this was the one video I found that demonstrated the technique with clarity.)

I’m a true believer in yoga and the effects it can have on your life. Mind, body, spirit (not religion) can all be improved with adding some form of yoga practice in your life. And the yoga out there is so varied. Everything from incense with a hippie peace vibe to the more modern takes of power yoga without all the frills of eastern culture to choose from. Yoga and stretching will keep your body more youthful and your mind more focused.

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And for runners?

It’s an amazing way to relieve the physical stress your body goes through from runs, especially long runs. Yoga is the best way to become more body aware. Athletes of every level need to learn to listen to their bodies, to become in tune with what’s happening during a run. With yoga, because you are doing focused poses you become keenly aware of how your muscles move and work together. Also yoga calms and centers your mind. And on long runs, during races, or even just when facing plateaus mental stress can be a serious downfall to your run. So if trained in some sort of yoga practice calming and refocusing your thought and intentions can help you improve, move farther and faster. Breathing exercises and techniques you can learn through pranayama and asana conditioning can help substantially with a runners VO2 Max. Yoga is also a dose of preventative medicine.For one it’s awesome for bone health. And with yoga you help to elongate muscles that tend to shorten or bunch from continued forward momentum. Hip flexors (a huge issue for me) are helped much with yoga practice.

Runners World – Class 1: Essential Yoga For Runners (For all experience levels)

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The next yoga program I plan to dive into is 3 Week Yoga Retreat. It’s a Beachbody program. I like to have a catalog of different instruction to decide from. Keeps me from getting bored with a routine and each instructor gives their program a different vibe.

Açaí bowl recipe (pictured at the top of the page)

2 packets Sambazone Pure Unsweetened Açaí Berry

1 small banana

homemade granola

pecans

sunflower seeds

waveAngel

Lazy Stuffed Sweet Potatoes \\\ Patates douces farcies faciles

Sharing a yummy recipe!

(version française plus bas!) I love sweet potatoes! They are so delicious and simple to prepare. I really enjoy their colours, and they are a definite staple in my kitchen.

Recipe Can Be Found Here: Lazy Stuffed Sweet Potatoes \\\ Patates douces farcies faciles

Spiced Vegan Seed Brittle

Spiced Vegan Seed Brittle

INGREDIENTS

1 cup natural cane sugar
½ cup brown rice syrup
¼ cup water
½ cup hulled pumpkin seeds
½ cup shelled sunflower seeds
⅛ tsp flakey sea salt, plus extra to finish
2 tbsp dairy free butter
½ tsp cinnamon
¼ tsp cayenne pepper
¼ tsp ground nutmeg
1 ½ tsp vanilla extract
1 tsp baking soda

Supplies: 
1 candy thermometer
1 wooden spoon
Baking sheet with parchment or baking mat
Medium Saucepan

DIRECTIONS

Line a baking sheet with a silicone baking mat or parchment paper and place in a 200 degree oven to keep warm.

On your stovetop, toast the pumpkin and sunflower seeds in a saucepan until fragrant, shaking the pan so they are evenly roasted. Remove from heat and toss with salt, cinnamon, cayenne pepper, and nutmeg. In another small bowl, mix the vanilla extract with the baking soda. Set both aside.

After wiping out the saucepan with a damp cloth, add cane sugar, brown rice syrup, and water, bringing to a boil. Submerge the end of your candy thermometer in the sugar mix to monitor the temperature. As it bubbles, the water will cook off and the sugars will begin to caramelize. The brown rice syrup helps to keep the sugars from recrystallizing into lumps as it heats.

Keep an eye on the temperature. When the sugar mixture reaches 240 degrees F, or after about 15–20 minutes, it’s time to add your spiced seeds and dairy-free butter. The sugar should be golden brown. Mix with a wooden spoon until incorporated.

For the final step, remove your warmed baking sheet from the oven and place near the stove. Convince small children, pets, and curious kitchen observers to clear the area.

As the temperature of the sugar hits 300 degrees F (or darkens just a bit more if you’re without a candy thermometer), pour in the vanilla/baking soda solution and stir. The sugar will foam and bubble as the baking soda reaction releases carbon dioxide. These tiny bubbles keep the brittle from becoming teeth-achingly hard. Immediately remove saucepan from the heat and pour the seed brittle mix onto your lined baking sheet.

If you’re impatient, like me, you can use a greased spoon to level the mixture; although it will self-level as it comes to room temperature. Sprinkle with a pinch more sea salt if you’re diggin’ the salty sweet, and after about 10 minutes, you can cut the brittle into little pieces. If you want rustic shards, wait a bit longer and crack with your hands.

If stored properly at room temperature and away from moisture, the brittle will keep for about three weeks…although once the word gets out that there’s brittle in the kitchen I would be surprised if it makes it three days. Give as gifts or keep all for yourself. Sometimes it’s OK to be a little scrooge-y when it comes to caramel covered spicy seeds.

Source

Black Eyed Pea Salad

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Blackeye peas salad
FOR THE BEANS
1 tablespoon extra virgin olive oil
1 medium onion, chopped
3 or 4 garlic cloves, minced
1 pound black-eyed peas, washed and picked over
6 cups water
1 bay leaf
Salt to taste
FOR THE DRESSING AND SALAD
¼ cup red wine vinegar or sherry vinegar
1 garlic clove, minced
Salt and freshly ground pepper to taste
1 to 2 teaspoons lightly toasted cumin, ground (to taste)
1 teaspoon Dijon mustard
½ cup broth from the beans
⅓ cup extra virgin olive oil
1 large red bell pepper, diced
½ cup chopped cilantro
Nutritional Information
PREPARATION
Heat 1 tablespoon olive oil in a large, heavy soup pot over medium heat and add the onion. Cook, stirring, until tender, about 5 minutes. Add half the garlic and cook, stirring, until the garlic is fragrant, 30 seconds to a minute. Add the black-eyed peas and the water and bring to a simmer. Skim off any foam from the surface of the water. Add the bay leaf and salt to taste (1 to 2 teaspoons). Reduce the heat, cover and simmer 30 minutes. Taste and add more salt if desired. Add the remaining garlic, cover and simmer until the beans are tender but intact. Taste and adjust salt. Remove from the heat and carefully drain through a colander or strainer set over a bowl. Transfer the beans to a large salad bowl.
In a pyrex measuring cup or a small bowl, whisk together the vinegar, garlic, salt, pepper, cumin, and mustard. Whisk in 1/2 cup of the bean broth, then the olive oil. Taste and adjust seasonings. Add a little more vinegar if you wish. Stir the dressing into the warm beans. Stir in the red pepper and cilantro, and serve, or allow to cool and serve at room temperature