Pilates & O+A Event Recap!

Happy Monday! I am so excited and energized on this Monday after a super inspiring event yesterday. Yesterday I hosted a mat Pilates event followed by an educational talk about the health benefits of juice by the lovely Rose of Owen & Alchemy

After an hour long mat Pilates class we enjoyed a variety of juice while Rose answered a plethora of questions and I am so happy to say I learned a lot! 

Enjoying our juice post Pilates class.

Enjoying our juice post Pilates class.

How beautiful!

How beautiful!

Everyone received their own juice but we all wanted to taste all of them!

Everyone received their own juice but we all wanted to taste all of them!

Here is some information I thought you all should know:-)

  • O+A has a partnership with the Raby Institute for Integrative Medicine at Northwestern and has helped them assemble and endorses their cleanses.
  • They cold press all of their juices. Cold pressing yields the highest amount of juice and nutrients possible from each raw fruit or vegetable. Each bottle of juice contains 5 lbs of organic produce! 
  • Think about juice as a supplement to your diet, aiding in reaching your daily nutritional needs.
  • They deliver with a $15 minimum (that's just two juices!)
  • Check out this amazing informational sheet they have put together about their cleanses!

A huge thank you to O+A for collaborating with me for this amazing event! 

If you have interest in attending a workshop, please feel free to reach out or leave a comment below, I am hoping to have another one soon!

Workout Plan for the Week:
Sunday: Hot Vinyasa Yoga
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp
Wednesday: OFF
Thursday: Shred415 Shredded Abs and Pilates
Friday: Hot Vinyasa Yoga
Saturday: 8 Mile Run

2015 Thoughts.

Happy 2015 everyone! I know I've been a little M.I.A. my apologies.  I hope it has started on a healthy foot. I was a little shocked the past two Sundays at 10am to find NO kale, spinach, swiss chard or salmon available at the grocery store.  I was a little annoyed at first but I applaud everyone who is trying to make changes to their diet in 2015, keep em up! Statistics say, only 7 days into the new year and 30% of resolutions are given up, and by the end of the month 70% of people will have given up.  So why does that happen and how do we make these resolutions stick? I have a lot of ideas as to why people drop off so fast and the biggest ones are that the goals are unrealistic, there is no plan in place on how to achieve them and people like immediate results and some things take time! 

Ideas for how to make your resolutions work:
1) Devise a plan on how you are going to make your resolution happen. Don't just say you want to make it happen, know how you are going to make it happen.

2) Break it down into daily, weekly, and monthly goals. Small changes are easier to attain than big ones all at once.

3) Create a support team. Let people in on your goals that will help you stick with it; motivators, positive influencers in your life, and maybe even some tough love people.  Letting others know about your goals often times makes you work harder towards it due to fear of failing.

4) Set up a reward system for holding onto your resolutions. 

5) Create a "why" list. Write down the benefits you hope to gain from the changes you are making. This is super motivating and re-reading this list will help you stick to it.

6) Change your surroundings. Remove triggers for your old habits you want to change; for example clean out your pantry of any foods you are trying to eliminate (cookies, chips, snacks foods that you just can't control yourself around). 

My 2015 Goals:
1) Cook even more, get more creative in the kitchen and cook using more superfoods.
Here are some blogs and cookbooks I've been obsessing over to help with these goals:-)

Nutrition Stripped : A guide to living whole and well written by a dietitian/nutritionist McKel.

JulieMorris.net: Savoring the Superfood Lifestyle by Julie Morris, tons of mouthwatering recipes using superfoods. 

2) Curb my sweet tooth. Only indulge when it's really worth it!

3) Limit eating out to 1x per week. (We are pretty good but over the holidays it went up to 2, maybe even 3x per week).

4) Run a minimum of 50 miles per month.

5) Take vitamins and probiotics EVERYDAY.

6) Watch less, read more!  

7) Run a sub 1:40 half marathon.

8) Set a budget for clothing and stick to it!

9) 3-4 hours of Restorative Exercise/Self-Care each week. This includes and is not limited to Pilates, Vinyasa Yoga, and Acupuncture.

10) Stay INJURY FREE! Listen to my body, when it asks for rest listen to it. 

I would love to hear your New Year's Goals & Resolutions, hopefully you're still with it 12 days in:-)

Workout Plan for the Week:
Sunday: Hot Vinyasa Yoga
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp and Pilates
Wednesday: OFF
Thursday: Shred415 Shredded Abs
Friday: Hot Vinyasa Yoga
Saturday: Shred415 Total Body
 

Green Detox Bowl. Enjoy. Indulge. Detox.

It happens- we eat too much, maybe drink too much and every once in a while that's ok! What happens after we indulge is what's important. It is easy to have one bad night and then tell yourself you've already made one bad food decision what's one more, this is where you stop yourself and hit the reset button.  
Here are my suggestions for when you know you know you might overindulge:
1) Get in a good workout the day before and the day of indulgence.
2) Drink lots of water. Staying hydrated helps with bloating and can help you feel satiated, preventing you from overeating.
3) Have a workout planned for the next day, something that will get your blood pumping and a good sweat going.
4) Plan a healthy day of eating following your overindulgence; including lots of leafy greens, lean protein, and antioxidant rich foods.

Start your day with my green detox bowl! It is packed with antioxidant rich foods, ingredients to aid in digestion, hydrating coconut water to flush your system, and some extras for energy. This bowl is dairy free and gluten free! The recipe makes two servings, you can share or place the second half in a mason jar and enjoy the next day!

Green Detox Bowl
(makes two servings)

Ingredients
3/4 cup Coconut Water
1/4 inch slice fresh peeled Ginger
2 tsp Maca Powder
1/2 Frozen Banana
1/2 cup fresh or frozen Pineapple
1/2 cup fresh or frozen Mango 
1 large stem of Swiss Chard
2 large or 3 small stems of Dinosaur Kale
1 tsp Cinnamon 
Optional Toppings:
Goji Berries (superfood!)
Golden Berries (superfood!)
Shredded Coconut

Workout Plan for the Week:
Sunday: Hot Vinyasa Yoga
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp and Hot Vinyasa Yoga
Wednesday: 7 mile Run
Thursday: Shred415 Total Body
Friday: Pilates
Saturday: OFF
 

Roasted Rosemary Cashews. A healthy holiday treat.

Having people over during the holiday season? Need a small homemade gift for friends, co-workers, or hosts?  These roasted rosemary cashews are perfect to have out for snacking along side cocktails and they make a wonderful little treat to wrap up with a sweet note to show your appreciation.  I just love the aroma of rosemary and they taste pretty darn good too! 

I made a couple of batches of this recipe, placed 1/2 to 3/4 of a cup of cashews in a bag and tied it up with some red and white bakers twine and a happy holidays note. They looked very cute!

Recipe
2 lb bag of Raw Cashews 
1/4 Extra Virgin Coconut Oil
1 Tbsp Rosemary (preferably fresh)
3 tsp Paprika
2 tsp Sea Salt
1 tsp Cracked Black Pepper

Instructions
Preheat oven to 400. Place cashews on a aluminum foil lined cookie sheet. Cashews should be in a single layer, if needed use two cookie sheets. Roast for 8-10 minutes, stirring half way through. While the cashews are roasting, melt the coconut oil in a small saucepan. Lower the heat and add the herbs and spices. Remove cashews from the oven and place cashews in a medium sized bowl. Pour the herbs and coconut over the cashews and stir.  Serve warm, or if you are planning on bagging the cashews let cool and strain the extra oil from bowl. Using a measuring cup place 1/2 cup to 3/4 cup in each bag, tie with baker's twine and share!

Workout Plan for the Week:
(planning is extra important this week to keep stress levels low and ward off that holiday weight gain)
Sunday: 8 mile run
Monday: Shred415 Arms and Abs
Tuesday: Teach Bootcamp
Wednesday: Shred415 Total Body
Thursday: Pilates
Friday: 7 Mile Run
Saturday: Hot Vinyasa Yoga