Happy Workout Wednesday!

ACE, or American Council on Exercise, has declared today Workout Wednesday. In an attempt to get people moving before the big day of eating, they encourage us all to get out and burn some calories! In the article they remind us that an average Thanksgiving meal is 3,000 calories!!! Yowza! Don't over-think it, just get out and get moving! Every calorie burned helps.

Just in case you need a little direction, below is a "Thanksgiving Burn" interval workout you can try. Keep moving and the intensity high! Interval training is a great way to burn more calories in less time. Also, I picked exercises that I think most people are familiar with, and they don't take anything but you and a chair (you want a hard chair like one from the kitchen table)! Put on some good tunes and get to work!

**Please note that this workout is for those without injury and who are in good-standing health. 

THANKSGIVING BURN

1 minute each exercise, do each round twice. Give yourself a 30 second break in between rounds to recover (try and move from exercise to exercise with little to no break).

**With a 3 minute warm-up and cool down, this should take approximately 30 minutes**

NRM: Taco Dump!

This Crock-pot recipe is easy, delicious, nutritious, and a real family-pleaser. While the name isn't exactly attractive, I named it that because all you do is dump everything in. It's so easy, in fact, that I feel like I'm cheating using it for New Recipe Monday. But after making and eating it last night, my husband reassured me that he really does love this meal. Alright, you ready for a meal that may just make your life easier? Here we go!

TACO DUMP

Serving Size: Food for Days

Ingredients:

2 chicken breasts (can sub pork tenderloins, which is what is pictured)

2 bell peppers, chopped

1 onion, chopped

2 cans black beans 

Salsa (about a small jar's worth)

Taco Seasoning, 1 packet (if you only have a big container, I would just say a hearty amount)

Healthy tortillas (optional)

Optional Toppings:

Shredded cheese (the boys in my house would not call this "optional")

Avocado, slices or chunks

Hot Sauce (I would not consider this optional!!)

"Dump" all ingredients in the Crock-pot and cook on low for 6.5-8 hours. I always set mine for 7 hours:

Before shredding, it will look something like this (and your house will smell wonderful):

30 minutes before cooking time is up, take 2 forks and shred the meat:

Wrap in healthy corn or whole wheat flour tortillas (try and find ones with few ingredients that you can pronounce!), eat as chili, or put over cooked brown rice. Personally, I like mine as chili with hot sauce and sometimes an 1/8 of an avocado. The boys like them as tacos with cheese sprinkled on top.

Lando's taco last night:

Note: You could cook this on high for half the time, but I have found that cooking meat on high in the crock-pot makes it a little tougher. But in a pinch, it works!

I Do It For Their Health

There is a funny conundrum that comes along with deciding to provide your children with healthy, whole foods, and limiting or avoiding processed foods: others who choose a different lifestyle can take personal offense and feel attacked. It's a difficult situation. I sometimes feel like I have to tread lightly when I decline a certain food for my kids that someone else may be feeding theirs at the exact moment. But please understand, I am by NO MEANS judging you for what you feed your child, I just choose to do otherwise for mine.

The author of one blog that I follow, 100daysofrealfood.com, recently found herself under attack when it came out that her child was sneakily eating junk food at school. For some reason, people saw this as an opportunity to reprimand her for feeding her children only whole foods (with an occasional treat). "Restriction will only have the opposite effect" and all that jazz.  She received about 3,000 comments on her Facebook page about what I would consider a personal family matter. However, beautifully, instead of caving under the negativity of the moment, she found some really amazing positivity. Amongst the ugly things being posted, there were comments of reassurance. People with significant health issues wishing that they had learned the importance of a healthy diet when they were young. [Read the post entitled, "Raising Our Children on a Healthy Diet is Not Going to Ruin Them" HERE.]

 Lando the Monkey

Park the Veggie Monster

This brings me to why a choose to feed my children a healthy diet that includes plenty of fruits, vegetables, and whole grains. What I want for my kids is that when they grow up, eating healthy, nutritious food is a no-brainer. Grabbing an apple and dipping it in sunflower butter is a snack they choose because it is delicious, satisfying, and they know it will give them nutrients they need. To me, it's like choosing to teach your children a second language at an early age. When you start them young the language is embedded in them. It becomes second nature and they don't have to over-think it like those who learn a second language later in life (like me in high school Spanish, "What is the word for food?" Oh, como. No, no that's not it.... Ah! Comida. Right!").  Eating healthy is what they know, what they like, and so, inevitably, what they do.

Parenting is about the hardest job around. We are all doing our best. I would never put someone down for what they feed their child, that's their business. I'm not perfect and I'm still learning, but I also will never stop trying to offer my children healthy, whole foods. I am teaching my kids so much right now: how to count to 20, how to sing the alphabet, how to use the potty, how not to put dirty shoes in their mouth (talking to you, Parker). And I also am teaching them to eat delicious, healthful foods that will set them up for a life of good health.

My "Miracle" Transformation.. in Minutes

Yesterday a friend posted THIS article on Facebook about how one Australian Personal Trainer did her own debunking of those notorious "transformation" pictures we see in ads for diet pills, miracle cleanses, and/or any other generally unhealthy approach to weight loss. With a few quick appearance and lighting changes, her "transformation" took her 15 minutes. Well, I just found the whole thing too tempting and had to try out my own "Before and After" shots.  So here it is, my "miracle" transformation:

While I am not in the habit of posting pics of myself with a shirt off, you still get a really good idea of just how deceiving these ads can be. And, people, mine took minutes. So what did I do? Here is a quick list:

• Before pic is slightly zoomed in to make me appear bigger.
• Messy, unkept hair with some pieces in face in the before pic. In the after, I put my hair down (if I was really going for it, I would have straightened it).
• Frumpy shirt in unflattering color in the before, and dark, tight-fitting exercise tank in the after.
• A little belly push-out in the before. Add "skinny arm" to after shot.
• Cover face slightly in before, and a big, confident smile in the after. 
• White phone case in the before pic, case off in the after.

That was it! There is my miracle transformation. And that's how ads sell people on the quick fix. It's maddening, really. It was just too easy!

The truth is, my real health journey started 8+ years ago. It started with an interest in running. The more I ran, the more I began to see the effects unhealthy foods had on the way I felt. I began eating healthier, cleaner, and did some good ol' fashion sweating. Now I try to eat as little of processed foods as I can, and I work out 6 days a week. My real transformation is one that I am proud of... and it didn't take 5 minutes.

Note: The article I linked above was based on another article from the Huffington Post. Click HERE to read that one.

Always Learning, Always Growing

There's something about me that you may or may not know. I love learning! My parents have referred to me as the "chronic student" and I can't disagree. I always want to know more. 

Beyond this, I've never been happier doing what I'm doing right now. You know how life never quite happens the way you expect? That's how I feel about my current life as a fitness instructor. If I hadn't met Nate, I wouldn't have been as into enjoying a healthier life (SO lucky to have such a supportive man in my life). If we hadn't got married, I wouldn't have had my children. Had I not had children, I wouldn't have joined Stroller Strides. No stroller strides, no career in fitness. See what I mean? But I love what I'm doing right now, so much so I want to know more- NEED to know more!

What's next? This weekend I signed up to take the test to be a NASM - CPT. In short, for the next 6 months or so, I will be studying my buns off so that I can pass the test to become a nationally certified personal trainer. Exciting? Yes! Nerve-Racking? Yup! These things can get pretty darn expensive, and I've opted to go the least expensive, self-study route. That means success is all in my hands :)

As I study, I can't wait to share some of the things I am learning. Already, some of the percentages reflecting the health of this country is shocking... and makes me feel like I'm right where I should be.

NRM: Pumpkin Chili

I know what you're thinking, Another pumpkin recipe?! Well, in short, yes. I can't help it, it's everywhere right now and, BONUS, it's good for you! Naturally low fat and packed with vitamins and minerals, so there. That's why.

I found this PUMPKIN CHILI recipe on Pinterest and wasn't sure what to expect. But in the end, we all really liked it. I loved that it incorporated both black beans and garbanzo beans (which are often mentioned as a great food to give the kiddos). The chili had great flavor and was SUPER hearty. A great soup to dish up on a cold, winter's night :)

Some changes you may want to consider:

• Adding meat! I will definitely add lean ground turkey the next time I make this. I happened to have some cooked ground turkey that I mixed in with some leftover chili and it made the chili even better.
• Add more veggies! I don't see why this recipe didn't have at least a bell pepper in there, but I will for sure add 1 or 2 next time. 

Notes from recipe maker to heed:

• Double it. Definitely double this recipe. Some of the ingredients make more sense doubled too.  For example, if you double you will use a whole can of Garbanzo beans and not have a half a can sitting around getting forgotten in the back of the fridge (am I the only one who does this?). Also, the leftovers were delicious! I love having an easy meal, just a heat-up away.
• Watch your spicing! She recommends testing as you go, and I agree. I didn't have to double the spice at all. And if you're wondering, I used only 1 Tbl. cumin & 1 Tbl. of chili powder for my doubled recipe. Because the kids eat what we eat, we often add spice to ours at the table with good ol' hot sauce.

Hope you enjoy this Fall fabulous chili :)

Pumpkin Spice Oatmeal

So, I've been on a little pumpkin kick lately. I don't know why, but I've just wanted to find some dishes that incorporate the delicious, naturally low fat, nutrient-packed food. And it's so readily available right now!

When I woke up this morning, I immediately wanted to make pumpkin oatmeal. I began searching on Pinterest, but didn't really find MY perfect recipe. With you all in mind, I made my own! And guess what?! It's Deeeee-lish! I hope you all enjoy :)

PUMPKIN SPICE OATMEAL
Makes 2-3 servings

Ingredients:
1 3/4 cup water
1 cup rolled oats
1/3 cup canned pumpkin
1 Tbl. maple syrup
1/2 tsp. cinnamon
pinch nutmeg
pinch cloves

Toppings:
1/2 banana, sliced
chopped walnuts

In saucepan, bring water to boil. Add oats and bring back to boil and then reduce heat to simmer until cooked and water is mostly gone. Add pumpkin and maple syrup and stir. Stir in spices. Take off heat and transfer to serving bowls. Top with banana and walnuts. Devour.

This was so good, nutritious and filling. I'm sitting here waiting for my husband to wake up just so I can feed it to him (He is the one who turned me on to pumpkin in the first place). Some of you might find you need a little more maple syrup for sweetness, but I find by having the fresh banana I don't need to add it. Also, those who like their oatmeal creamy, may want to add a little milk of your choosing.

Bon appétit!!

Remembering to Take Care of Me

This morning at around 3:45am, I found myself crying. Just crying. My youngest, Parker, has been waking up at 4:45am for the day and with my husband traveling for work, that means I, too, have been waking up at 4:45am for the day.. everyday. But this morning, I don't know if it was sheer exhaustion or the utter disbelief that my son could be taking one more precious hour out of my "hopeful" 6 hours I get a night, but I broke down a bit. I'm not normally a crier, but today I did.  Clearly, it's time to remind myself of something important. Something that everyone could use of some reminding, and especially mothers: I need to take care of myself.

It's often believed that as a parent taking care of yourself, or even putting yourself first in some instances, is selfish. Here is the problem with that thinking: if I am not 100%, heck, if I'm not even 60%, how in the world can I expect to give my children 100%? During my Body Back training, Farel Hruska used a great example that has stuck in my mind. Every time we fly we are told that in case of emergency, put our own oxygen masks on first before we help others. If we aren't taking care of ourselves, we can't fully take care of others.

For some, this may come in the form of eating the right things that will fuel your body and give you the energy to attack your day. For others, it could be the need to get out of the house and get moving to give yourself a dose of happy endorphins and beat the feeling of lethargy. But for me, I need to remember to rest. And, for now, that might even mean getting in bed at 9pm. Maybe even try to nap (already my body is asking what a nap is)! Whatever way, shape or form, I need rest.

Today I am luckily. After an hour or so, Parker fell back asleep and my next "alarm clock" (aka the three year old) didn't wake me up until 6:15. Also, my husband gets back today and will help relieve some of the nightly duties and early morning wake-ups. I know I will catch a break soon, but that shouldn't leave the lesson unlearned. In short, I have to remember to take care of me.

Random side note: It's always times like these that I think of friends, acquaintances  or complete strangers who are a single parent, have partners in the military, or loved ones who are gone for far longer stretches than a week here or there. I just want to say, YOU ARE ALL AMAZING! I can't imagine doing what you are doing every day. 

NRM: Banana Muffin Larabar Bites!

What the heck is NRM, you say? New Recipe Monday! You should all know by now that I love to cook, and I've found one of my newest hobbies is searching Pinterest and other sites for healthy recipes to try out. So, I thought, why not include you all in my trials?

This first installment was brought about by a single, delicious-looking picture posted on Facebook. A fellow Strides instructor posted the link and I was sold. I LOVE Larabars and I happened to have had a couple of very ripe bananas sitting around that I feared would go wasted. They definitely did not get wasted. I give this recipe two thumbs up!

***NOTE: This is not my own recipe. It was taken from HERE. Please click link for full recipe.

All it took was 2 cups of raw almonds, 11 seeded medjool dates, and 2 small ripe bananas (recipe called for one, but mine were small).

And what's a recipe without pics :)

Simple, whole foods - I love it!

Makes such a pretty "dough":

Rolled in balls and ready to set in the fridge:

Okay, maybe I didn't wait the appropriate time to let it set, but I still think it looks as delicious as it tastes:

Bon Appétit!

UPDATE - This recipe is kid-tested, kid-approved. Lando says, "Yummy!"

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Slight Change

Some of you may have noticed (although, more probably, none of you noticed) that I made a slight change in this blog's description. What used to read, "one girl's choice to be fit for life," now reads, "one mama's choice.." When I started this blog some 4 years ago, calling myself a girl was fitting. I was newly married and really only had to think of my own health. But I am not that "girl" anymore. Sure, I could have changed it to "woman," but no, I am more than that. I am a mom. I very much take pride in that title and I work hard at it every day. There are two little ones eating what I feed them and looking at my examples to help them navigate this world.

So that's why I made the change. A slight change with big implications.

Body Back Certified!

Last Saturday I accomplished something I've wanted to do for long time - I became a Body Back Professional. The training was head by Fit4Mom's National Fitness Expert, in-house motivator, and all around awesome, Farel Hruska.  With tons of information, 3 tough workouts, I left sore, exhausted... and completely empowered.

Farel's approach to the training was to not only inform on the "how" and "why," but to let the trainees experience the power of Body Back by doing a little mini-session through the day. After intros and first part of lecture, we headed to our "assessments." The Body Back program starts and finishes with these assessments, and although Farel didn't consider it one of our workouts, I definitely did! WooWee! 

Here is a little peek into our assessment. I'm the one in pink.... j/k. You'll find me doing sit-ups to the left.

Part of the assessment is to hold a plank for as long as you can. One of the mamas (because, yes, we are all mamas) held a plank for about 8 minutes. 8 minutes!! Talk about being surrounded by a group of inspiring women! Later, Bre "the plank master" told me, "Yeah, I do a 5 minute plank everyday before I go to bed." See, inspiring.

After a little more lecturing and a little break, we went out to our GRUELING traveling workout. In short, ouch. This workout was so physically demanding it was mentally exhausting. But when those negative, good-for-nothing thoughts arrived, Farel was there to ask, "Who is talking to you: your gremlin or your goddess?" We pushed on.

One point of this workout was a sprint up "Pride Hill." I happen to love the picture below. I will hold it dear for motivation in the future. Me and the other trainees on "Pride Hill":

The day continued with more information, more workouts, and, inevitably more motivation. I don't know if it's the Fit4Mom corporate office, the one and only Farel Hruska, or being surrounded by like-minded, amazing, and inspiring moms, but every time I leave a training I feel so empowered that I truly believe I can conquer anything. Body Back training was no different.

And now it's my turn. I can't wait to begin a new journey as a Body Back Professional. I hope to inspire and be inspired on this new path. Body Back truly has that effect. Motivation is contagious!

Our group of amazing trainees, to which I say, "WE DID IT!"