Partner Bodyweight Exercises

Just looking for some inspiration for my two clients this afternoon and found this awesome video! Find a partner and try some of this stuff out! :)

Why is Crossfit dangerous?

You guys.

I can't even.

The BEST workout headband ever. Guaranteed.

If you're tired of your headband slipping off, giving you a headache, or leaving unsightly lines in your hair, try one of Manda Bees signature FLAWLESS headbands. 

Our simple yet precise design is the most comfortable and best looking headband on the market. The 3.5" wide, single layer headband is lightweight (0.4 ounces), breathable, and offers a nearly naked feel that's gentle on your luscious locks. We designed these pretty little headbands to be worn comfortably over top of your hairline - half on your forehead, half on your hair. 

The kicker? It's guaranteed to NEVER slip backward.

Our moisture-wicking fabric pulls sweat from your head and allows it to evaporate, so you're never left with a heavy, over-stretched, sweat-filled piece of fabric on your head. 

We don't add any extra layers, seams, or hair-damaging silicone to our headbands.

The FLAWLESS headbands come in one-size-fits-most. Our fabric is so super stretchy that the same headband can be comfortably worn by both a child and an adult man. If, however, you prefer yours a little tighter or looser, just let us know and we'll be glad to alter the size.

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How to lunge the right way.

Happy Monday! I woke up with lunges on the brain (mainly because the 6 minutes of lunges in my 5:30am class SUCK) and decided to let you guys in on a secret.

There is a right and a wrong way to do lunges.

This is where my not having a YouTube channel (yet?) messes with me because I want to be able to just show you. But, until then, I'll use other peoples videos.

When I finally make a youtube channel, this is the first video I'll upload, promise. 

Here's how you probably do lunges, with an upright torso, your shoulders positioned always directly over your hips.

The WRONG way to lunge

If you are feeling the burn in your quad muscles (top) of your back leg, you're doing it like the video above. Wrong. The focus of a lunge isn't so much the back leg but the FRONT leg. When our torsos are completely upright, we tend to press a lot more of our weight into our back toe, also putting excess pressure on the back knee joint. This means we don't get the proper movement at the hip joint, further preventing glute activation. 

So how do you correct it? Lean your torso slightly forward. In the video he says "instead of shoulders over hips, think shoulders over knees." 

Correct way to lunge

All this does is shifts your weight distribution from that back toe (and knee) to the leg we're targeting, the front one. This allows the hip joint to move more effectively, and makes your lunges target the muscles they're supposed to target. 

If you're my client you know I always stress the "mind-body connection" with strength training exercises. This applies more than ever with lunges, because you really have to concentrate on pressing through the front heel to target the glute in the best way. 

So try it out. Do a couple of bad ones, then correct your form and do them the right way. Do you feel it in your front leg more? 

Next, we'll talk about why your back hurts when you squat, and why you're probably doing those wrong too.

xo

Thanks TonyGentilcore.com for knowing whats up. I hope you don't mind I linked your videos!

Headband Sale this week!

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Where will you wear your FLAWLESS headband??

Healthy Salad Dressing Recipes

A lot of you guys write to me asking about salad dressings. If you're my client, I'm making you eat so many raw vegetables that salad dressing has become a necessity.

Most bottled salad dressing is full of FAT and SUGAR. Low fat or sugar free ones are filled with chemicals and fake stuff. So, what are your options?

1. Greek yogurt ranch.

 OPA makes a great one, or just make your own with PLAIN greek yogurt and a packet of ranch powder. Let it sit overnight and viola, ranch.

2. Make your own Vinaigrette.

The Formula

Oil to Vinegar = 3:1
      That's 3 parts oil, 1 part vinegar.

The oil

Choose healthier oils such as extra virgin olive, hemp, avocado, peanut, flaxseed and even canola oils.
       *Make sure you're using extra virgin olive oil, not "pure" olive oil, because pure olive oil is processed with heat and chemicals, and extra virgin is "cold-pressed" (meaning no chemicals, no heat) and thus contains way more nutrients and phytochemicals.

Fruit Juice

 Actual juice squeezed from actual fruit. Totally optional. Think citrus: lemon, lime, orange. You can also puree strawberries and mix into a fruity balsamic dressing. Mmm! Get creative!

What else can I add?

A little sea salt and cracked black pepper can be enough, but feel free to add any herbs and spices you like. Garlic is amazing with olive oil! Honey is also a great addition to a salad dressing because it adds a little sweetness. 

Shake it!

Put your dressing in a container with a lid and shake away. The oil and vinegar are never going to "blend", but shake 'em up good before you put it on your salad.

Taste Test

Dip a piece of lettuce into the dressing to taste it, because it's going to taste a lot different on your finger than on your actual salad.

Too nervous to create your own? Follow these recipes!

10 Homemade Healthy Salad Dressings

More Recipes

Food Network's 50 Dressing Recipes

Need more recipes than this? Follow me on Pinterest! 

CLEAN Red Velvet Cupcakes with Cream Cheese Frosting

Hey guys, look what I found.

Happy Saturday. :)

Ready in 45 minutes, plus overnight refrigeration • Makes 24 mini cupcakes

Ingredients

Red Velvet Cupcakes

• 1 1/4 cups whole wheat pastry flour
• 1/4 cup Sucanat, finely ground
• 3 tbsp raw cocoa powder
• 1 tsp baking powder
• 1/4 tsp coarse sea salt
• 1 cup beets, steamed and cooled
• 1/2 tsp vanilla-flavored liquid stevia (try: SweetLeaf Liquid Stevia Sweet Drops in Vanilla Crème)
• 2 tbsp raw honey
• 1/3 cup coconut butter
• 1 whole egg
• 2 egg whites
• 10 drops natural red food coloring liquid
• 1 cup Greek yogurt + 1 tbsp lemon juice (combine and set aside to curdle)
• 1 tsp natural vanilla extract
• 1 tsp natural chocolate extract
• Nonstick cooking spray

Cream Cheese Frosting

• 1 tbsp light coconut cream
• 2/3 cup fat-free cream cheese
• 1 tsp natural vanilla extract
• 1/4 tsp vanilla-flavored liquid stevia
• 1 tbsp raw honey
• Seeds of 1 vanilla bean (optional)

Instructions

1. To make coconut cream, refrigerate coconut milk overnight, then scoop cream off the top when separated.
2. Preheat oven to 350 FF. Spray a mini muffin tray with nonstick cooking spray.
3. To make cupcakes, combine all dry ingredients in a large bowl and set aside.
4. Puree beets and all wet ingredients in a food processor.
5. Combine wet and dry mixtures. Stir gently to combine.
6. Spoon batter into mini muffin cups and bake 18 to 20 minutes, or until a toothpick inserted into the center comes out clean.
7. While cupcakes cool, combine frosting ingredients and spoon into a piping bag. Refrigerate until cupcakes are ready to frost.
8. Once cool, frost cupcakes and serve the same day they are baked.

Nutrients per serving (1 cupcake): Calories: 70, Total Fats: 3 g, Saturated Fat: 2.5 g, Trans Fat: 0 g, Cholesterol: 10 mg, Sodium: 75 mg, Dietary Fiber: 2 g, Total Carbohydrates: 12 g, Sugars: 5 g, Protein: 4 g, Iron: 0 mg

Source 

Poor Nutrition Means No Weight Loss

Morning everyone! I've been working furiously on new headband styles and lacey undies for weeks. Working from home means always listening to Pandora, 8tracks, Netflix or whatever talk show is on local TV. Have you watched local daytime television lately?

Every show, every show has a weight loss/fitness segment. Every day there's a new workout style or diet recipe. Yesterday they mentioned Dr. Michael Mosley who claims that all you need is 60 seconds a day, three times a week to become "Skinnier and healthier." And everyone is concerned with calories, superfoods, gluten free stuff, and the latest craze, sugar. 

I coach my clients on nutrition before calories. Good nutrition, or what it means to be healthy, means that you're fueling your cells with the proper mix of nutrients so that your bodily processes--like  hormone and blood sugar regulation, metabolism and digestion-- all run smoothly.

These factors can greatly impact your ability to lose weight. For example, a slow metabolism means your body goes into fat-storage mode, burning up muscle for fuel and holding onto that precious tummy pooch. A messed up digestive system is even worse, and can cause a slow metabolism, chronic bloating...read more about that here. Hormones are another big player in the weight loss game. Leptin (a hormone) decreases when you restrict your calories, and tells your thyroid to tell your metabolism to slow down. Read more about leptin here. 

Without proper nutrition, these processes don't run as smoothy as they're meant to. While restricting your calories will cause some temporary weight loss, the weight you lose is water, then muscle, then fat, and if you do achieve any fat loss from calorie restriction your metabolism has become so slow that if you were to start eating normally again, you'd gain it all back instantly. Sound familiar?

If you're lacking in the nutrition department, you most likely have a slow metabolism and a handful of other symptoms; bloating, fatigue, cravings, weak immune system. 

On the flip side, if you're healthy, meaning all of these processes are working smoothly because your cells are getting the proper nutrition, your metabolism could win a race and you shed excess body fat.

If I had a segment on the early show, I'd tell the world this: Stop counting calories and nourish your body. Food is FUEL, but that doesn't mean you can't love what you're eating! I am such a foodie in the nerdiest sense of the word because I love, love eating and cooking (and eating) and all that meant when I changed my eating habits was I had to try harder to find things that I loved to eat.

You NEED to be focusing on realistic portions of the healthiest, most natural foods you can find or afford. Making nutrition a priority means long-term weight loss, improved immune function, and less stress for you because you won't hate your tired, fat body anymore, because you won't be tired and fat anymore.

lol

Grilled chicken, Black beans, leafy green vegetables, complex carbs like whole grains and sweet potatoes and oats, WATER. None of these are expensive. Ditch the stuff that comes in a box with a list of ingredients and stop counting calories, please, because nutrition optimizes fat loss.

And happiness.

Guess what this is? GOOD NUTRITION!

Click here for the recipe.

Teff Flour

It’s the world’s tiniest grain (so small that it can’t be processed or refined) and it is becoming more popular because it’s so versatile. Teff leads the grains in calcium content, which helps strengthen bones and may reduce PMS symptoms. One grain of teff is up to 40% resistant starch, which can help you lose weight if you replace the other carbs you’re filling up on, what I call “carbage” (processed foods like white bread, potato starch, sweets and the like). Teff can be white or dark in color and can be found at your local health food store or online for about $8 per pound. One serving size is about 1/4 cup and 160 calories. Sweeter and milder than wheat, teff has a molasses-like flavor. Teff can be cooked hot for a nice breakfast cereal – 1 cup of teff with 2 cups of water or juice, cover and simmer for 20 minutes or until it’s thick and the liquid is absorbed. Add fresh fruit on top. Teff is also available in tortillas for a great wrap or to make quesadillas (a lot better than refined flour tortillas and gluten-free too!). 

source.

Avocado Salad Dressing (aka heaven).

You guys.

As if I don't eat enough avocados already, I found this amazing avocado salad dressing recipe. Add a little bacon to your salad because bacon loves avocado and you'll be in love!

Recipe Here

Planet Fitness told this girl to "Cover up her toned body".

Planet Fitness, the "judgement free zone" told this woman to "cover up her toned body" because it was intimidating others and they had received several complaints.

What do you guys think? Did Planet Fitness have the right to tell her to "cover up"?

Ban Total Refresh Body Cloths

Just saw these on TV -- haven't tried them, but totally invented this already. I carry around baby wipes to wipe my sweaty body after teaching / working out - but these are cooling, and scented. Try them out!

(Walmart carries them, or buy them online.)

Forbidden Rice: Healthier than Blueberries!

Last Saturday I went to Whole Foods and Trader Joes in Cleveland. One of the amazing things I came home with was "forbidden rice".

Whole Foods' bulk section has I swear like, thirty different kinds of rice.

If you haven't been to Whole Foods, do yourself a favor. Seriously. Rice, grains, pasta, flours, beans, soup mixes, nuts, seeds, dried fruits, COCONUT COVERED DATES (my favorite), organic honey... seriously, go. (If you need more convincing, check out Whole Foods website here.)

We looked up the nutrition facts of forbidden rice when we got home, and it turns out it's exponentially healthier than brown rice. And blueberries, they say.

Here's an article from CNN in 2010 on the health benefits of forbidden rice (also called Black Rice). Black rice bran contains antioxidants called anthocyanins, responsible for the black/purple color. These anthocyanins are also found in blueberries, but black rice doesn't contain sugar.

Ancient Chinese Legend says black rice is so rare, delicious, and healthy that only the emperors were allowed to eat it.

I'm so glad I found this. I don't remember how much I paid for it at Whole Foods, but you can buy it on Amazon here.

What are you going to put black rice in??

We have been eating tons of chipotle-style burrito bowls. Post coming soon!

Eat a burger.

Totally spur of the moment, as soon as I started cooking dinner last night I thought I ought to show you guys this awesome burger. A burger might not be what comes to mind when you think "healthy," but if it's a burger you crave, here's how you make it better.

The Meat

This is your meal's source of protein, so you want it to be as clean and lean as possible. A ground chuck burger (what you'll get at a restaurant) is 70-80% lean, at best. Opt instead for 96% lean ground beef or ground sirloin, which has a lower fat content.

Even leaner are ground turkey burgers. Jennie O extra lean fresh (not frozen) ground turkey is rated highest on Fooducate. Jennie O turkey burgers are next in line, getting a B+. Ground chicken is also an option. Tonight we made Jennie O turkey burgers.

Frozen Burgers

Watch for fat content, fillers, additives and sodium content in frozen burgers, most of them are crap. If you're into frozen burgers, Trader Joes has an amazing selection of hormone/antibiotic free frozen bison, beef, chicken, salmon, and turkey burgers. 

Condiments 

A burger isn't a burger without something on it. Mustard is always an acceptable condiment, but ketchup, cheese, and mayo will all sabotage your diet. 

Ketchup: Use Simply Heinz instead of regular ketchup because it has no high fructose corn syrup.

Cheese: Fat free cheeses are full of chemicals, but sim or low fat cheeses aren't, since they're just made with skim milk. Opt for a cheese that's low in fat. 

Mayo: If you're trying to lose weight, mayo isn't going to do you any favors. But, if you're going to use it, use this:

It's got half of the calories and fat as real mayo, and olive oil is a healthy fat. 

The Bun

As for the bun, don't use one! Two pieces of romaine lettuce instead of a bun will save you at least 100 calories, extra carbs and sugar.

If no bun seems like blasphemy, try it on a sprouted grain wrap. (Ezekiel tortilla).

If you're feeling really saucy, make a burger salad with ketchup and mustard dressing.

Blasphemy, I know. 

Serve it with a side of fresh veggies and viola, a healthier burger. This was one of my lower carb days, so I didn't add any carbs other than my veggies. If you need carbs, add that sprouted grain wrap, some brown rice, or a baked sweet potato.

The pickle really makes the burger for me. I usually dip my few veggies in Opa Greek Ranch, too. 

A healthy burger and healthy ranch dressing. Who'da thought.

We keep basically a raw veggie tray in our fridge at all times. Sometimes there's some cheese cubes in there too (I like Colby Jack because it's low lactose). You should be eating raw veggies every day, so if you're not already doing this, get on it! :)

What's your favorite raw veggie??

The Greatist Table: 5 Healthy Lentil Recipes from Around the Web

5 Healthy, Budget-Friendly Edible Gifts from Around the Web

Oh man, every one of these. Especially the Dark Chocolate Bark with Superfoods. Gimmeeeeee.

Why is your digestive system important?

Did you know that about 60% of your immune system is located in your gut?

A standard American diet (one low in fiber and nutrients, high in sugar, simple carbs, and chemical additives) changes the ecosystem of our guts and promotes an unhealthy gut. An unhealthy gut means it's going to be reeeeeallly hard to lose weight.

How your digestive system works

First, the bugs in your gut function like a rainforest — a diverse and interdependent ecosystem. The 3 pounds of bacteria there include some 500 different species that act as a chemical factory — helping you digest your food, produce vitamins, regulate hormones, excrete toxins and produce healing compounds that keep your gut healthy.

But for you to be healthy, these bacteria must be in balance. Too many of the wrong bugs, like parasites, yeasts and bad bacteria — or not enough of the good bugs, like lactobacillus or bifidobacteria — can seriously damage your health.

This means chronic inflammation (which can manifest itself from anything from fibromyalgia to  headaches to eczema), a jacked up metabolism (you're dieting and exercising but not losing anything), improper nutrient absorption (your body isn't absorbing vitamins from food).

Second, the gut is delicate. Your entire immune system and the rest of your body are protected from the toxic environment in the gut by only a one-cell-thick layer — the epithelium — that covers a surface area the size of a tennis court! If that barrier is damaged, you will get sick and your immune system will become overactive, producing inflammation throughout the body.

And then there’s your second brain. That’s right, your second brain. Your gut literally contains its own nervous system. In fact, the ”brain” in your gut contains more neurotransmitters than the brain in your head.

The intestinal nervous system is wired back to your brain, and messages travel between the two. When those messages are altered for any reason in any direction — from the brain to the gut or the gut to the brain — your health will suffer.

But wait, there’s more: Your gut also has to dispose of all the toxins created as a byproduct of your metabolism. If things get backed up, your entire body can become overrun with toxins.

Get it? Weight loss = impossible.

Finally, in the midst of all of this, your gut must break down all the food you eat, separate all the vitamins and minerals, and shuttle everything across the epithelium into your bloodstream for you to stay healthy.

-experiencelife.com 

So how do you know if yours is healthy or not?

First, take a look at your diet. Are you eating lean proteins, complex carbs, and healthy fats? Or are you eating fast food, processed garbage, and too much/not enough calories?

Second, do you frequently have any of the following?

• Gas
• Bloating
• Constipation
• Diarrhea
• Bad breath

Before you can lose weight, your digestive ecosystem has to be in check. A book called The Schwarzbein Principle explains, in full detail, why the health of your digestive system determines whether or not you will be able to lose weight.

So what do I do?

Doctors tend to overlook digestive health because it's not exactly life threatening. It will, however,  make you and keep you fat, it'll drain your energy levels and wreck your immune system. How do you fix your digestive system? Simple. Eat clean.

- Eat whole, unprocessed fiber-filled foods like whole grains, beans, vegetables, nuts, seeds.

- Take digestive enzymes**

- Add a probiotic supplement into your diet (and eat more greek yogurt!)

- Take Omega 3 supplements, which help with inflammation in the gut

- Glutamine and Zinc can also be gut-healing supplements **

**Always discuss with your doctor before taking any supplement.

Did we even need another reason to eat healthy? Next time you reach for that sugary latte or piece of pizza, think beyond just the calories. A healthy gut means a healthy, fit body. 

What happens when I don't eat enough calories?

For your body to function properly as a whole, you need to eat enough calories. Exactly how many? Calculate here. When you aren't getting enough calories, here's what happens:

Heart Problems

When someone restricts their caloric intake for an extended period of time, malnutrition can occur. People who have an eating disorder, such as anorexia nervosa or bulimia nervosa, are at risk for becoming malnourished. People who severely restrict their calories have slower metabolisms because their body goes into starvation mode and slows the body's functions to conserve energy. Frances Sizer and Eli Whitney write in "Nutrition and Concepts and Controversies" that people who are malnourished, the heart beats irregular or too quickly, the heart muscles can become thin and weak and the chambers of the heart decrease in size. As a result of malnutrition, heart attacks can occur.

Digestive Problems

When a person does not eat enough calories, the digestive tract can slow down to conserve energy. The digestive tract is responsible for breaking down food and drinks to the simplest form so that the body can use the nutrients to function. When a person isn't consuming enough calories, the stomach empties slower and the lining of the intestinal tract can shrink. When a person does eat, the digestive tract has been damaged so severely that it cannot properly digest food. The pancreas produces digestive enzymes more slowly and the person may experience diarrhea. Diarrhea only makes the problem worse by dehydrating the person and depleting essential vitamins and nutrients.

Nutrient Deficiencies

People who are restricting calories can develop nutrient deficiencies. Several deficiencies -- including iron, folate and vitamin B-12 deficiencies -- cause anemia, a disease that affects red blood cells. These cells are responsible for carrying oxygen to the organs and tissues of the body. An anemia associated with nutritional deficiencies can cause fatigue, shortness of breath, pale skin, irregular or fast heartbeat, dizziness, cognitive problems, cold hands and feet and headache. At first people who are anemic may not have any signs or symptoms, but as the condition goes untreated, signs and symptoms worsen and become noticeable. Nutritional deficiencies can also cause a range of other symptoms, including skin lesions, a lack of energy and diminished cognitive functioning.

Unhealthy Weight Loss

If you're restricting calories with the goal of losing weight, consuming far too few calories might sabotage your weight loss before it starts. Not only is severely restricting calories not sustainable -- you're bound to fall off the wagon and return to your old eating habits -- but it also causes your body to destroy muscle tissue. You should not lose more than two pounds a week during safe weight loss, explains West Virginia University. If you lose more than that, you're consuming too few calories.

Source: livestrong

Low Carb Spaghetti!

This may be the 300th post about pasta, but I couldn't resist. 

I found these this morning and ordered them immediately. The only ingredient is BLACK BEANS!

Tell me you're not amazed. 

Order them here. 

Paying to watch a pretty girl eat.

In today's news, South Korea's online trend: Paying to watch a pretty girl eat.

Can this be my job?

PROTEIN! And Clean Cocktail Sauce Recipe

Looking for a good way to get your protein? Just 7 extra large shrimp bought from your grocery's fridge or freezer isle is 26 grams of protein and only 140 calories. Amazing I know!

I don't know about you guys but I NEED cocktail sauce with shrimp. Store bought cocktail sauce contains high fructose corn syrup, so instead, make your own!

Clean Cocktail Sauce Recipe

• 1 cup Simply Heinz Ketchup
• 2 tablespoons of horseradish (from a jar, NOT horseradish SAUCE.)
• 2 teaspoons of lemon juice
• 1 teaspoon Worcestershire sauce (optional, I left this out)
• hot sauce to taste
• Sweetener, like liquid stevia drops, if you like yours a little sweeter. I left this out.

Just mix it all up and add more horseradish to taste!

This is a great lean protein snack, too!

**Frozen pre-cooked shrimp are high in sodium; if this is an issue for you buy them FRESH! :)

Day Camp for Dogs - Where a dog can be a dog!

This is the most amazing idea. Run! Day Camp For Dogs is an alternative to putting your dog in a kennel. A fully-fenced in forested play area where dogs can play with other dogs and the dog-lovers who own the place, run free, get dirty, and explore.

 I don't even have a dog, but if I did I'd move to Oregon so I could take my dog here, I swear. Look at how excited these dogs are to go to this FUN PLACE! It's like a mental health day for your pup. B said, "it's where a dog can be a dog!!!"

Run! makes sure your dog has up to date vaccinations and treatments, they clean them up before they come home, and you can even leave them there overnight to stay in the Bunkhouse. Oh, and dogs LOVE this! Look at them! I can't get over it.

I wish I would have invented this. You guys rule, Day Camp For Dogs. 

PS, this is our first born pup who my cousin adopted from us because he is literally a monster. We visit him all the time, sometimes he comes over and ruins stuff at our house. We love him, and we're bad parents. 

Omg, this face. <3

White Chia Seeds and Chia Gel

Doing some grocery shopping on Vitacost and came across these little beauties.

Why white chia seeds? I'm not sure why they're $2 more (probably because they look sweet) but black and white chia seeds are almost nutritionally identical. Black chia has a bit more antioxidants, and white has a little more protein.

If you're reading this like, "wait, what are chia seeds?" First read this.

I sprinkle chia seeds on my Ezekiel Pb&Js and I'm my cereal, mostly, but a hidden talent of the chia seed is its ability to make chia gel.

Chia gel happens when you mix chia seeds with water. The seeds are hydrophilic, meaning they hold onto water, turning the seeds into a gel that doesn't taste like anything, is full of fiber and antioxidants, and can be mixed into other foods to displace calories without diluting or changing the flavor.

Chia Gel Uses

Add chia gel to sauces, drinks, yogurt, jelly, veggie dip, baked goods (replaces butter/oil!), pie, pudding, (pudding pies! omg.) and anything else your heart desires. 

You know I love this kind of thing because it lets you eat more without actually eating more.

Chia Gel Recipe

*I don't think I should be allowed to post recipes anymore because they're usually too easy to be considered recipes!!

9:1 ratio of warm water to chia seeds. By weight, it's 9 ounces of water for every 1 ounce of chia seeds. It only takes two minutes for the chia to absorb the water. I don't usually measure this, I just add a little warm water to the seeds and mix them up in a cup. You could put them in a jar and shake them up, whatever. Easy peasy.

Try out this little miracle seed in gel form and let me know what you think! 

xoxo