Challenged...my new favorite word!

I started my Saturday unlike most.  I woke up and looked outside and it was....LIGHT!  What?  I slept past 7am?  Ok...I told myself to stay calm, Jenny Mac was on the scene at A2O fitness to cover our Fit Intense 7am and 8:15 am classes....whew!  After the shock had worn off I decided to hit the 10 am Hot Yoga class with Jenny at Summits.  I have not slept for over 10 hours straight since I was a teenager.  This Paleo thing is awesome!  Sleeping like a rock, satisfied and strong all day long.

I recently added two heavy challenging strength days to my training with Jenny Mac, A2O Fitness' Group Class Coordinator, personal trainer an triathlete in training.  We lift together with Clay Lisle a serious athlete and A2O Fitness trainer twice a week and work on heavy strength sets. Last week on Wednesday we did one day of vertical pull and press movement patterns followed by one day rest and then on Friday we did horizontal pull and press movement patterns.  Jenny has been training with Clay for about three months now and boy do I have some serious catch up work to do.  Jenny Mac is a beast!  She officially did 42 unassisted pull ups from a weighted soft grip bar hanging between our gymnast rings on Wednesday, followed by handstand pushups!  This girl means business!  I can't wait to see her kill it on the 70.3 next year.

I wanted to include this new group picture of our awesome A2O Fitness team.  We are so excited to be able to share our love and passion for health and fitness with our loyal clients and friends! This time of year everyone seems to be ready to restart their fitness routine after the Holidays.  I CHALLENGE you to start now, be consistent and intense with your training.  Take it seriously....be committed now and always.  It is after all YOUR health, the single most important thing to be thankful for. Share your healthy habits with those you love this time of year and set an example to your friends and family.  Rise above the excessive alcohol, treats on every co workers desk and Holiday party dip disasters.  Allow yourself to indulge once a week and then get right back on track.  I guarantee you will not have any excess New Year's Resolution weight to lose and you will feel accomplished that you were challenged and you WON.  A healthy lifestyle is just that...not a fad...not a January workout regimin....it's a lifetime journey.  Accept it, embrace it and your health and quality of life will thank you for it ALL year long!

Nutrition today:

9:00 am
1 scoop Coconut butter
1/2 slice of my Paleo pie (I know....it was calling my name from the fridge leftover from Thanksgiving!)

11:30 am
Coffee Black
3 left over Paleo deviled eggs (From Thanksgiving)
2 Isagenix Fish oil
1 Isagenix Multi Vitamin

5:45 pm
Huge salad with mixed greens, red and yellow peppers, mushrooms, olive oil, pecans and avocado.  One baked yam with the skin topped with coconut butter and cinnamon and 2 small turkey burgers patties pan fried in bacon grease. STUFFED!  And super happy:)

2 Isagenix fish oil
2 cod liver oil
6000 IU's Vit D
Siberian Ginseng
1 Kelp (iodine) supplement
1 Magnesium and calcium supplement


Training:
10 am : 80 minutes of intense Hot Yoga
5 pm: 100 burpees (as part of my friend Jim Beaumont's Burpee Challenge)

For more information on our A2O Finess Team please visit our website at www.a2ofitness.com or our Facebook page for all of our upcoming specials and events at http://www.facebook.com/pages/A2O-Fitness/116465051721612.  Happy training!!

Super Simple Paleo Workshop

Yesterday at A2O Fitness we were honored to have our friends from Idaho Kettle Bells bringing us the latest information about the paleo lifestyle, the health benefits, the ins and outs and the science behind why it works so well for so many.  This new "trend" in nutrition is really not a trend at all and in fact it is based on principles of how our bodies were meant to consume nutrients in the Paleolithic era. Jim Beaumot is an expert in the field and his passion for health and wellness inspires me.  He truly believes in helping each individual lead their healthiest happiest most fit life.  He and I have similar beliefs in our training style and technique and both of us strive to bring more education and knowledge to our clients and friends.  Below is picture of Jim speaking about the hormone balances in our body and how they regulate fat burning and our body's energy systems.  We are planning more events with Jim over the next few months so stay tuned to our Facebook page for more information.  http://www.facebook.com/pages/A2O-Fitness/116465051721612?ref=hl

Jim is an amazing athlete and truly "walks the fitness walk".  His martial arts background, kettle bell expertise and persoanl training experience make him a force to be reckoned with in and out of the gym.  He brings knowledge form his sports nutrtion certification and real life client testimonials and helps us transform our outlook on health and fitness. We are honored to be partnering with him on our Paleo workshops and kettle bell seminars at A2O Fitness. You can check out Jim on his website at: /http://idahokettlebells.com/

Today I wanted to update you on a typical training and nutrition routine for me so you can get to know that paleo is not that hard...it truly is eliminating the packaged goods and grains and following the "Back to Basics" principles of how our bodies were intended to be FUELed and how they were intended to move.  I change things up regularly and never stick to the same training schedule for longer than 8 weeks.

I do Hot Yoga for 70 minutes about three times per week to help keep me balanced and flexible.  I find it helps relieve stress, restore our physical imbalances and creates a way for our muscles to lengthened and stretched in a safe way.

This month Jim and I are challenging our clients and anyone who wants to join us for a burpee 100 per day challenge.  So I typically do 100 burpees either spaced out over the day with my clients or in one of our Power Express classes taught by out Triathlete in training Jenny Mac. You can find her blog on our website at: www.a2ofitness.com

Typically these classes are 40 minutes long with lots of metabolic body weight exercises that vary from core work to plyometrics to sprints and dead lifts depending on the day Jenny really mixes it up to make sure we get a total body workout and burn off as much energy as quickly as possible.  You can find our class schedule on our website at www.a2ofitness.com. She is a rock star and a super star athlete herself. I try to do these classes at least 3 days per week. Some weeks more some weeks less depending on my sleep, schedule and work load.  I try to listen to my body...if you are tired and planned on working out that day I encourage you to rest.  Your body tends to be very truthful when we listen.  Surrender and accept that each day is different. Your overall health will thank you for it.

Nutrition:
On a weekday I am up at 4am and I generally have a egg white protein shake with an avocado, almond butter or coconut butter all blended together at about 7 or 8 am.  Its delicious and the fat keeps me satisfied and energized throughout my morning.  I have one huge cup of coffee black with stevia and cinnamon every day.  I drink green tea most of the morning after that and if I get hungry I eat raw macadamia nuts or almonds.  On the weekends for breakfast I typically am a bacon and eggs kind of girl.  Three whole farm fresh local eggs cooked in clarified butter and three strips of organic bacon with lots of avocado and salsa.  I munch on raw nuts like pistachios if I am hungry...typically I am not. Every night around 7 pm I eat a very large green salad every night with olive oil and balsamic vinegar and what ever fresh veggies my friend brings me that week from her garden.  In the winter I eat a lot of squash and mostly bake them.  I include a main dish of whatever sounds good that week.  Sometimes steak, sometimes curry chicken, cod or sometimes turkey burgers with a flax seed bun.  Always meat and always greens no matter what with lots of added good fat like seeds nuts and avocado.

My hope is that my blog can help inspire or motivate you to make one small change everyday to improve your health, fitness and overall quality of life.  I hope you enjoy and I hope you will pass this along to anyone who may need a little extra encouragement or support.  For any personal training questions, Paleo nutrition question or class schedule information please feel free to email me at jenn@a2ofitness.com

So simple even a caveman could do it?

It's been a while I know, this busy mom is plugging away with her clients at A2O Fitness these days and I apologize for the delay in my blog posts.  I am back for a few moments while my daughter is knee deep in Justin Bieber songs. I wanted to dedicate this post to some topics I am asked on a daily basis from my clients, friends, family and potential clients about all the fitness hype out there.  I am going to try and break it down nice and simple for everyone.  I have a few guidelines (not rules...people break rules and tend to follow guidelines)

1. Intensity + Consistency = RESULTS. Fitness is about working out intensely and consistently.

2. A workout is not a walk. A walk is just well....a walk. We were designed to move and walk constantly. People come to me and say, "But I walk everyday I do exercise!" My response is always the same, "Good for you. What would be the alternative? " My point is that walking is a great way to get outside and enjoy the outdoors and sunshine not a great workout.

3. Be honest with yourself. Don't do more than you can handle, don't set unrealistic goals and always evaluate your progress based on your personal expectations not on the results of others.

4. Work smarter not harder.  Do not try to reach your fitness goals logging endless hours on a treadmill.  Do not over train instead train in short fast intense bursts that make you huff and puff and your heart rate soar.  Sprint for 1 minute, rest and then do it again. Move your body in all different directions, up, down, reverse, sideways and use your WHOLE body, not one body part at a time.  Don't stand in the mirror and do bicep curls thinking this makes you fit...it doesn't it causes muscle imbalances and kinetic chain issues that can lead to injury. Believe me I have done this and it is time consuming! Do pull ups, then squats, then push ups instead. Work smarter, faster and harder!

5. Be PRIMAL and do the following as much as possible: (based on the Primal Blueprint by Mark Sisson)

-Sleep (my own personal fitness downfall...I never get enough myself).  Nine hours per night is optimal for recovery from exercise and keeping cortisol (stress hormone) levels low in the body

-Drink water...OFTEN

-Eat only when you are hungry (I was a firm believer in the past to eat 5 times a day and now I would never recommend this strategy when trying to improve body composition)

-Exercise when you are slightly hungry or first thing in the morning before breakfast

-Eat protein at all meals (pork, beef, bison, fish, poultry, eggs)

-Eat fat at all meals. Some good sources are avocado, almonds, coconut oil, nuts, clarified butter and my favorite animal fat...yes that means BACON

-Eat organic, eggs, meat, poultry and wild caught fish 

-Eat green vegetables every day

-Avoid ALL grains

-Avoid GMO's

That's it.  Really.... 

For more information on the Primal or Paleo Lifestyle we will be holding a Paleo seminar on November 17th at 9:30 am at A2O Fitness located at 511 Americana Blvd Boise with our fellow "Caveman" friend and Paleo expert Jim Beaumont of Idaho Kettle Bells.  Follow the links below for more information.  We hope to see you all there!

http://www.facebook.com/events/372411842847273/

Or contact me directly for details:

fitlud@gmail.com

Challenge

A quick update on training and nutrition today.

Day 4 of my Kettle Bell Challenge....This is work folks!

Training:
5:45 am:
250 Kettle bell Swings
100 1/2 Burpees with weighted ViPOR overhead

Nutrition:

7:00 am
3 duck eggs with kale, tomatoes, basil and some avocado in a scramble all cooked in coconut oil.
2 cups coffee black
1 ISAgenix multi Vit
1 ISAgenix digestive enzyme
ISAgenix B complex

12:45 pm
2 scoops ISAgenix Whey protein mixed with half water half coconut milk with 2 TBSP almond butter
2 cups herbal tea

4:00 pm
I was starving so I stopped and got some almonds at the store to get me through until after my daughter's gymnastics meet.

6:45 PM
Huge salad with a huge piece of salmon, sliced avocado, lots of walnuts, coconut oil, beets and fresh tomatoes.
2 cups herbal tea

This week I have been extremely hungry.  I can tell I am challenging myself when my body starts to crave more protein, salt and good fat...I tend to want more red meat and salty food.  Before I would crave CHO and put myself into a carb coma....this is a cycle that really can get ugly.  The more you give into the carb cravings the more frequently your body wants that "high" and burns grains/sugars for energy instead of burning fat as fuel.

Quick Training and Nutrtion updates

Training:
5:30 am:
100 Burpees
20 assisted pull ups
200 Kettle bell swings

My Kettle Bell challenge via Jim Beaumont is body making me sore:)  I have voluntarily agreed to take part in a five week 5,000 rep Kettle challenge....This is day 3!  I added the burpees and upper body strength work for myself.  I typically try to do burpees weekly for a short burst as fast as possible and I also try for pull ups (assisted with a band) weekly for strength.

Noon:
A2O Circuit Express Circuit class (mostly weights)

Nutrition:
6:45 am:
2 large duck eggs, kale, tomatoes, beets, onion, 1 organic turkey sausage link and almond cheese on top all cooked in coconut oil. I should have taken a picture it was so pretty and delicious! Everything but the sausage was from Katy Jo's garden and small farm here in Boise...love eating local organic fresh food!
1 ISA genix multi vitamin
1 ISA genix fish oil
1 ISA genix digestive enzyme

1 Americano from Starbucks, black

11:00 am:
 ISAgenix whey protein with almonds butter ice and water in the blender and a huge handful of macadamia nuts
ISA genix B complex

3:00 pm:
 Two cups of herbal tea

Dinner plans are yet to be determined but I am thinking about all those fresh local veggies my friend brought me and I will certainly have one HUGE salad topped with olive oil and nuts to keep me satisfied.  I have some ground turkey in the freezer and I may thaw that for some turkey burgers on the grill. I am also going to add some more root veggies (like my beets) for some additional CHO
 before my kettle bell swings in the morning!

For more info on A2O Fitness classes and training visit us on Facebook at :
http://www.facebook.com/#!/pages/A2O-Fitness/116465051721612

Daily log Part II

Day 2 of training with Jim Beaumont of Idaho Kettle Bell's 5 week 5,000 snatch or swing challenge:

Training:

5am:
-10 sprints at 11 MPH for 45 second intervals on treadmill.
-300 Kettle bell swings, sets of 25
OUCH!

Nutrition:
6:45 am:
2 TBSP almond butter
2 scoops vanilla ISAgenix whey protein powder with ice and water
2 cups coffee, black
ISAgenix Multi Vit
ISAgenix B complex

10:30 am:
a big handful of raw almonds and 2 small green apples

3:00 pm:
I was starving and had a packet of tuna with a few cherry tomatoes and raw kale (the veggies were from my friend's garden) I used the Kale as my "wrap":) Mmmmm!!!

8:00 pm:
Beef tenderloin (about 7 to 8 ounces leftover from last night) with a veggie packed salad, sprinkled with dried organic dark cherries, pine nuts, beets roasted in coconut oil and sprinkled with sea salt, balsamic vinegar, and about 2 cups herbal tea.

Magnesium supplement
Calcium Supplement
Cod liver oil Supplement

BED!

Training and nutrition, short update

Training Today:

5 am: 100 Kettle bell swings (as part of a challenge I am doing with my friend Jim Beaumont owner of Idaho Kettle bells)
9:30 am Light weights with friends at A2O Fitness
2:00 Light hike with my friend Tory...we talked and laughed and had lots to catch up on:)  a great way to spend some time with a friend and enjoy some sunshine and get a big dose of Vit D!

Nutrition:
5 am: Coffee, black
5:30 am: 2 eggs (whole), almond cheese, lots of shredded chicken(about 8 ounces I would estimate) and a big spoonful of organic salsa. I microwaved up at work after I prepared last night.

-Isagenix Ionic Supreme B complex
-Isagenix multi vitamin
-Isagenix Digestive enzyme

10:30 am: Coffee, black. Lots of macadamia nuts, almonds and pecans with sea salt and 2 pieces of organic beef jerky

3:45 pm:
-Isagenix Ionic Supreme
-2 scoops Isagenix Isa Pro whey protein with 2 TBSP cocoa powder and some stevia

For dinner we have some nice big beef tenderloin's marinading in the fridge that I am going to grill up with some tomatoes from the garden, green AND red onions and then serve with a big green salad dressed in olive oil and balsamic vinegar.  We have some cheese in the fridge that I am going to put on the steak as well. (yes its dairy!..once in a while I indulge in hard cheeses so long as it has no gluten in it).  I may even open a bottle of my favorite Malbec wine that my client gave me for our one year "anniversary". I feel a bit indulgent. Last week I didn't have much of a cheat meal and was pretty clean with everything I ate....

Giving thanks!

Yesterday we celebrated.  We celebrated our ability to gather as a group and support a fantastic charity..Camp Rainbow Gold.  A camp for children with cancer that gives them the opportunity to explore and discover their dreams.  A reminder to us all that our bodies are our temple's, we should honor them and treat them as such. Most of us are fortunate enough to have healthy strong bodies that can perform physical exertion, sweat, and move whenever and wherever we want them to ...this is a gift.  We often view movement (exercise) as something we have to do...in order to reach our ideal body weight or look good on vacation, but not often enough do we celebrate the ability that we can move and we GET to exercise for our HEALTH not just a dress size.

Last night my friends and clients of A2O Fitness helped give to a cause that helps children with a dreadful disease move and PLAY, explore and run, swim and climb...a true gift that they value and treasure, because they aren't sure if their bodies will always allow them to do such.  I thought this would serve as a good time to remind us all that we should celebrate our ability to exercise and move and everyday give thanks to our amazing healthy bodies that allow us to conquer our days head on with freedom of movement. Next time you think about the gym, the treadmill or the bike, give thanks that you CAN move, you GET to move and your body is STRONG.  Exercise should not be punishment but pleasure.

This morning I celebrated my health by sprinting and jumping rope, allowing my body to move and sweat...giving thanks to the strength I have and the ability to continually improve my health and fitness. I am grateful for it, I may from time time look in the mirror and wish for physical improvements as most of us do, but instead today I looked in the mirror, smiled and accepted every superficial flaw. Why? Because as flawed as I may feel my appearance is at times I can still run and play:)

Here are my friends and clients at the fundraiser last night where we ate, drank and PLAYED!

My nutrition and training:

5am:
10 sprint intervals on treadmill, 30 seconds each
10 weighted jump rope intervals, 1 minute each
25 assisted pull ups (using a resistance band) spread these out into sets of 5
25 shoulder push ups, spread these out into sets of 5

6:45 am
2 scoops Isagenix ISApro vanilla whey, almond butter, a little avocado and a handful of blueberries all in the blender with ice and some coconut milk
coffee, black (about 16 ounces)

12:00 pm
Leftover Salmon from My Fit Foods...they delivered to the studio yesterday (I would say about 6 ounces), huge green salad with olive oil and balsamic vinegar, avocado, macadamia and Brazil nuts and two cups of green tea with some lemon

For dinner I have a pork tenderloin in the fridge ready to broil with tomatoes from the garden, asparagus and red onion. I plan on grilling them all after I brush them with olive oil and sea salt and pepper on the grill.

For order info on ISAgenix contact me at fitlud@gmail.com

Training and Nutrition

If you follow my blog you probably will notice a theme...I like to cook and I generally cook and bake enough on Sundays for the week in preparation of busy days that generally begin at 4:30 am and don't end until my 6 year old decides to put her pretty little head on her pillow:)

Through my own evolution of fitness I have been down many different paths, the most important is setting a good example for my daughter.  I noticed my past behavior patterns and diligence with the food scale, constantly eating every three hours and endless boring hours of "cardio" on one of the numerous hamster wheels at the globo gyms and this did very little to help encourage my daughter and set a healthy balanced relationship with proper nutrition, an active lifestyle and overall health.  As some of you may know I was a Figure competitor at one time...which led me down the path to having a very symmetrical muscular body but also led to a very restricted lifestyle.  I encourage balance now through a different approach that has helped me relax and feel better, have more energy, feel satiated, relived of the guilt I once felt from not doing my "cardio" and countless other fitness faux pas...my new approach seems to be working for me and my clients, therefore I share.  I am not suggesting that all of the other trainers out there that prescribe endless hours of cardio and measured food portions are wrong...I WAS that trainer! What I am suggesting is to allow yourself the opportunity to explore something else...it may work and may lead to more freedom in your fitness, better health and a better body.  You never know until you try.  I attached a few pictures, one of me at one of my competitions a few years ago and one that is more recent.  I work out 1/8 of the amount I did then and do my "cardio" when I want to enjoy the sunshine on my bike or hike with my friends.  I work out for shorter more intense sessions and I enjoy my free time, I also have learned that the extra 3 lbs on the scale is just fine with me and not worth giving my time to the treadmill but instead to those I love.

If you would like to learn more about my "primal" approach please message me or email me...I am always willing to help if I can!  I am no expert and don't claim to be just sharing my experience with those who wish to listen! I included a day in the life of my nutrition focusing on when my body tells me to eat and how much satisfies me...it typically doesn't lie if we are willing to listen and not force feed it myths and misleading often confusing fitness industry jargon.  Eat when you are hungry and stop when you are full, try to eat whole foods free of artificial junk as much as you can then stop and enjoy it.

Upon waking at 4am:
Black Coffee

6:00 am
2 eggs hardboiled

12:00 pm
Can of tuna, asparagus and some salsa

2:30 pm
2 pluots, 10 cherry tomatoes and about 20 almonds (the fresh fruit and veggies were from my friend's garden that she brought by the studio)

6:00 pm
1 and a half organic chicken sausages with a HUGE salad made with kale, baby spinach, fresh basil, avocado, bell peppers, tomatoes, a bit of yam chunks, red onion and topped with balsamic vinegar olive oil and garlic. And a big cup of green tea.
2 cod liver oil supplements
1 ISA genix multi vitamin
1 ISA genix Digestive enzyme

ç

I did 50 burpees this morning at 5 am as fast as I could getting my heart rate as high as possible...then around 3pm rode my bike leisurely with a friend who I hadn't seen in quite a while and focused on our conversation not my calorie burn...which would have been my only focus back when I was on stage:)

The picture at the bottom of me and my friend Michelle was taken a few months back after adopting my new plan for quite some time...it was on vacation and the only pics I could find of me in a bikini or other similar attire...not quite stage ready but not THAT different and my my life is much less restricted...if you look close you will see that nice cold Margarita by my side:)
fitlud@gmail.com

Hindu and Bread?

Saturday was a blur...I did do double duty with my workouts and now today I am in FULL recovery mode.  A2O Fitness hosted Idaho Kettle bells in our second workshop series with Jim Beaumont.  He is quite an amazing trainer and athlete.  We went through an hour and a half of instruction and workouts focusing on two new exercises that I am not sure if I love or hate.  My legs are sore, my shoulders are sore, my abs are sore my back is sore and my feet are sore!  YES my feet!  We were taught the Turkish Get Up paired with Hindu squats.  I am a believer...I had no idea my entire body from head to toe was working so hard with one single exercise.  Jim shared a training challenge that incorporates the Turkish Get up and Kettlebell swings that he completes every year for 30 consecutive days.  I feel the need to experiment on myself and see what happens...the link to the challenge is below.  If you are interested let's support each other and do it this year as a team.  Let's challenge our fitness and push ourselves to new limits, try something new and change the way we think about fitness.  It doesn't have to be biceps curls and treadmills, running miles and miles and ab crunching ourselves into oblivion.  Let's find more, let's grow and learn together and in the process change the way we feel about our fitness and health! You all know how to reach me:)

http://idahokettlebells.com/blog/?p=521

My Paleo find this week comes from another A2O Fitness trainer Alissa Aldrich.  She and her husband are on week two of their new wheat free way of life and Alissa came about this recipe as a way to satisfy her husband's need for a tortilla or bread.  In my house the same issue arises!  I tried her recipe last night and it was a huge hit!

Again I round when cooking no real measurements here first because I don't like it and second I got rid of scales and measuring my food when I changed to the Paleo way...I was once quite obsessed with my food scale and measuring cups!

Ground flax about 3 to 4 TBSP
1 egg
pinch of sea salt
garlic powder about 1/4 tsp
onion powder about 1/4 tsp
1/4 tsp baking powder
pinch pepper
pinch paprika
coconut oil about 1 TBSP
water or spinach or carrot juice (beet would be good too) 1 TBSP

Combine in bowl.  Coat glass baking dish with coconut oil. Spread on dish and microwave for 2 to 3 minutes on high.  Let cool for 5 minutes then remove with a spatula and use as bread or a tortilla wrap..here is a picture of my dinner.  I spread homemade guacamole with shredded turkey and almond cheese!  YUM!  Everyone LOVED!

Killer Bells...aka Kettle Bells

I have posted before on kettle bell training and the importance of metabolic workouts. Today I am thoroughly enjoying the work that we did here at A2O Fitness yesterday. We had our first Kettle bell workshop/workout class with Jim Beaumont of Idaho Kettle Bells.  I can barely walk today, and as sick and slightly twisted as it sounds I LOVE it! This muscle soreness has given me a whole new respect for the Killer...er I mean Kettle Bells. My friend Lorie has commonly referred to them as such and until today I don't think I have ever felt quite this much wrath!

Jim taught us tecnique and proper form along with a very quick and effective metabolic workout you can do anywhere in a five foot radius with just one heavy kettle bell.  I don't mean to offend anyone out there but if you are using anything less than an 18 pound kettle bell you may be doing yourself a huge injustice.  Lifting heavy kettle bells safely and with proper form is truly one of the best ways to increase your cardivascular efficiency, burn fat and build lean muscle mass.  The basic good old fashioned Russian Kettle Bell swing was the name of the game yesterday and it's a good thing I was planing a relaxing day today because anything beyond the book I am reading, the couch and my bathtub could be out of the question.  Choose a weight that is challenging enough to raise your heart beat within 10 to 12 proper swings and ensure you get instruction from an expert before attempting any kettle bell workout. 

If you are interested in learning more about kettle bell training in the Treasure Valley be sure and contact me for details.  fitlud@gmail.com

A2O Fitness will be hosting this special series with Jim Beaumont for both educational workshops and workouts over the next few months.  To reserve your spot on the upcoming September schedule email me today!  I promise you will be grateful and your heart and body will thank you!

A2O's Real Life Fitness: What could be better than Chocolate?!

A2O's Real Life Fitness: What could be better than Chocolate?!

What could be better than Chocolate?!

Well I am here to tell you...the sugarless, grainless purely Paleo variety that I developed in my kitchen this weekend.  So here is my latest creation...

I started with a lot of coconut oil melted in a double boiler to liquid form.  I slowly stirred in cocoa powder, cinnamon and stevia until it resembled a thick dark chocolate pudding and tasted as sweet as I felt necessary.  I threw in some salted dry roasted macadamia nuts that I roughly chopped and unsweetened shredded coconut. As you can imagine the possible varieties are endless..you could try adding everything from nutmeg to ginger to cayenne for a kick! Or almonds, pistachios, brazil nuts, hazelnuts, cashews etc. the list goes on and on. Next I poured the mixture on wax paper and froze.  About an hour later I began chipping away at it...quite literally, breaking pieces off and enjoying.  My five year old got her own batch of the chocolate free of nuts and then asked why we were having sugar?  Yep she was fooled as was the rest of the occupants in my home...Ted included!

Now that I have your attention I wanted to follow up this post with a bit of my own personal disclaimer...in the next few months I will begin to share more and more regarding my thoughts and opinions on training and nutrtion, my past beliefs and my evolving present beliefs. I am human, I learn and I grow. My views change with new science and nutrtional breakthroughs.  I do my best to keep as informed and educated as possible but please understand I am not a Dietician or a licensed nutrtionist. I am experienced with body composition. I know how to gain positive body composition changes and how each of us respond to nutrition and of course exercise through pure experience. I have personally been to the extreme with my body and back more than once as well as with MANY of my clients.  I learned many lessons, most didn't come easy and I will never regret any of them.  My hope is that some of my own experiences will help others make sensible choices, motivate and encourage you to change your health and fitness in a positive way that is attainable and MAINTAINABLE without obsession over food or exercise.  Neither is healthy and believe me I have done both!  Stay tuned for more....

Caveman Quiche

Once again I was back in the kitchen experimenting and found that one can actually prepare a "Quiche" and have the whole family fooled into thinking it was the real thing...non Paleo believers beware!  I LOVE this recipe...well it is like a recipe because as I have explained in the past I don't measure anything, I am never exact, and I generally just use some creativity.  I find that when I measure it becomes a chore and when I cook or bake it's for pure pleaseure. I can't be bothered with recording fractions (not that I have ever claimed math was my strong suit).  Now on the fun!

First Pre heat your oven to 325 degrees

For the "Crust" Base:
Mix ground flax meal, almond meal, a bit of coconut flour, a pinch of baking powder, 2 eggs, and some olive oil. Add a bit of garlic powder, sea salt, onion powder and black pepper to taste and combine with the other ingredients until you create a semi crust texture.  Add more almond meal/flour if necessary to achieve desired texture. Spray a casserole dish with olive oil spray or coconut oil spray and press the "crust" firmly into the dish.  Bake for about 10 to 15 minutes or until it smells delish and is light brown, but not 100% done.

Filling:
While your crust is baking sautee lots of fresh chopped garlic, a whole chopped yellow onion, 1 to 2 chopped shallots and olive oil in a large skillet over medium heat.  Chop organic nitrate/nitrate free bacon( I like ALOT) and add to skillet.  Cook until crisp.  Turn down heat and add about 4 cups roughly chopped fresh spinach to skillet and allow it to wilt. In a large bowl combine shredded almond cheese ( I use a whole brick), some almond milk, 4 eggs and more garlic powder, onion powder, seal salt and pepper and whisk until combined.  Add spinach mixture to bowl and stir to combine. 

Remove base from oven. Pour the egg/spinach mix over and then place back in oven. Bake for about 30 minutes or until egg mixture is set and no longer runny in the center. Enjoy! 

*Tip: This dish freezes wonderfully! I made three casserole dishes at once this last weekend and froze them in individual servings for the week. 
**You can buy almond meal/flour, coconut flour and flax seed meal at any major grocery store that has an organic foods department.  Or you can make your own...I buy bulk almonds, bulk flax seed, bulk unsweetened coconut flakes and grind them up in my blender seperately until they resemble the texture of the store bought variety. This saves money and only takes an extra five minutes. 
**Almond Cheese is delightful!  I buy the mozzerlla flavor for this recipe but other varieties would work just as well.

Here is my square version.  It can be a bit overwhelming if the crust is more than about 3/4 of an inch thick so I suggest starting with a thin layer and building the base up if needed.

For more Paleo recipes visit:
http://paleodietlifestyle.com/paleo-diet-recipes/

For a picture of my creation visit my Facebook page:
http://www.facebook.com/#!/jennifer.ludington.3

Ropin in the Kettle

Ropes; an ordinary concept with not so ordinary results, especially when paired effectively with Kettle bell workouts. This combination is a force to be reckoned with in the gym and it's guaranteed to challenge anyone at any fitness level. Be advised you will see fast dramatic body composition changes when consistently adhering to this type of metabolic work load especially when combined  with nutrients and "FUEL" aka food that is carefully designed to power your workouts, your health and your life. 

I spent my workout early this morning rotating between 100 rope throws and 25 Kettle Bell swings.  Using weight that really challenged me.  I rested for 1 full minute after each round and performed this mini "circuit" for 6 rounds.  Try it and I promise you will love the changes.  Perform this workout 3 times per week and try to increase the weight of the Kettle Bells not the amount of rounds.  Quick, effective and guaranteed to help you reach your fitness goals. Be sure you have worked with a professional who knows how to teach proper Kettle bell technique and form before beginning this routine.  Then get ready for change!  Banish the fat and build and tone the muscle. 

Oh my it's PIE!!

If you have followed my blog you may begin to notice a theme....FOOD!  Yes it's true I love to cook, bake, experiment in the kitchen especially on a lazy Sunday afternoon with some good music either from the stereo or a serenade from my five year old. Most people think that lean physique's are shaped in the gym, and yes to some degree they certainly can be, but through my experience I have come to learn that bodies benefit and change the most when given the proper nutrition and in the right portions.  I believe 80% of your body composition comes from the kitchen...YES 80%.  Do you work out ALLOT?  Do you run ALLOT? Do you cycle ALLOT? Perhaps you do all three, perhaps you may even be a bit fanatical about it? I have been there...believe me I competed in fitness competitions, I know how to over train and I know how terrible it can feel to run your physical body into the ground and still be disappointed with your physique.  I can tell you right now learn to FUEL your body, learn to cook clean nutritious food from your own kitchen, learn to make this a priority and I promise your health, strength, vitality and physique will improve drastically.  I strive to give you information to help this process easier. I wanted to share a substitute I have found for my sweet tooth that is nutritionally superior  and delicious!!!

If you know me it is no surprise that I am not a detailed oriented person, therefore my way of cooking will make perfect sense....I don't measure I estimate, so here is my estimated recipe for chocolate cream pie that is sugar free and gluten free.

Crust:

Almond Butter, all natural or peanut butter, all natural

Coconut oil

Coconut Flour

Coconut Flakes unsweetened

Flax Meal

Cinnamon

Stevia

Heat your oven to 350 degrees. Combine in a bowl until it resembles a crumbly crust.  It should be moist and easily press into a pie plate.  Bake for about 10 minutes or until it smells yummy! Place in freezer for an hour.

Filling:

2 or 2.5 cups of Greek Plain yogurt

stevia (to desired sweetness)

Chocolate protein powder about 3 scoops (I use Arbonne Vegan powder available at A2O Fitness if you are local) www.a2ofitness.com

I am sure it would work with another whey brand as well.

Combine well and then spread on frozen pie crust.  Freeze for an hour and then enjoy slightly frozen. The crust will be crumbly, but I like it that way! 

Tip:  I make extra crust and then crumble it on my Greek yogurt for breakfast with some fresh blueberries!  YUM!

Back in Action!

Ahhh back to the Blog.  Its been quite some time since I sat down to blog about health, fitness and nutrition.  My life has been filled with many changes...all positive and all exciting.  Life is a journey and enjoying the ride has been a huge lesson over the past few months, and now I am BACK!  During my cyber hiatus I have been gathering new data on health, nutrition and training and have experimented with some of these new theories using myself as the guinea pig as well as some of my willing clients.  I have ALLOT to say and hopefully you will all find it useful and valuable and follow my blog.  I can't promise a daily report but I can and will share with you information that I find different and unique that may help motivate you to find your own rhythm and balance in your personal journey toward living your healthiest happiest life!

I am currently loving all things coconut!  The oil, milk, flour, water and of course unsweetened shredded. The health benefits of this miracle food are endless and if you want a leaner physique, better skin hair and nails and endless energy I encourage you to learn more about one of nature's most perfect foods! I included a link below:

http://www.livingpaleo.com/health-benefits-of-coconut-oil/

This a picture of dinner this evening.  I made a huge "loaded" salad (every veggie I had on hand I chopped and threw in) with pan seared salmon cakes in coconut oil made with coconut flour, eggs, Greek yogurt, flax seed meal and some of my favorite spices!  Savory, filling and a nutritional powerhouse meal that will FUEL my workouts, brain, balance hormone levels and thyroid functions in the body.  Food is medicine...choose wisely.

MUUVin right along!

Day to day each of us may struggle with seeing the positive in change or obstacles in life...within our own families, interpersonal relationships and most importantly with ourselves and our own "self talk". This week on two separate occasions from two very different clients/friends came the topic and the the power of positive or negative "self talk". I am not just referring to this in regards to health and fitness but to our daily journey through life and how we perceive ourselves. Today I am changing my own personal self talk....I am giving it a shot and maybe you should too? For example one of my clients said she was constantly telling people and herself how much she loved food and loved eating, and always wanted to have chocolate. She turned her weight around this week and lost 3 lbs. When I asked her what was different she said that when tempted to tell herself or those around her that very same mantra I mentioned above..."I love food, I love to eat, I want chocolate" she instead changed her new and improved mantra to go something like this "I am a healthy eater and love to eat healthy foods that FUEL my body." Refreshing....and I thought I would share!

Fitness:
Deep Dance at MUUV this morning www.muuv.com with my good friend and SUPerior Fitness superstar Michelle Tullis...her SUP business http://www.superiorfitnessidaho.com/ is a hit here in Boise and if you haven't tried it yet get on a board and get fit in a new exciting way...right after Deep dancing to great music and friends at MUUV!

Nutrtion: (Plan)
ColorFUEL Red Meal: "Oats n More"
ColorFUEL Green Meal: Tree City ColorFUEL Berry Blast Smoothie (after MUUV)
ColorFUEL Yellow Meal: Chicken and avocado spinach salad with a drizzle of olive oil and balsamic vinegar
ColorFUEL Blue Meal: "Cottage Cheese Please"
ColorFUEL Orange Meal: "Chicken and Fig Stir Fry

Sick Survival Week

Finally I feel like a real person again and back to my regular workout and nutrition schedule today.  Been battling a nasty virus for the past week or so and have missed out on enjoying my life and those around me....bummer!  All the more reason to take good care of ourselves.  I took a moment to go back and ask myself why my body was not strong enough to defend itself against this intruder.  Well the only thing I can come up with is the glaring face of over training and some personal and professional over commitments on my part.  REST is essential and this is something I preach to my clients on a daily basis...why is it I find it challenging to listen to my own advice?  I guess I love to move! I love the adrenaline rush of a good sweat, love the outdoors, love the health benefits, love the elevated mood it gives me and as strange as it may sound I occasionally love the muscle soreness from a good weight lifting workout.  So what gives?  How do I keep from over training and get the benefits I so crave?  I have conceded to the fact that this is part of that thing called BALANCE.  In addition to concentrating my fitness efforts to getting outside more with with friends and family this year I am also going to commit to taking it down a notch when I do.  I don't always have to sprint uphills when running, or try to beat my last time hiking up Tablerock, or even use hand weights when going for an outdoor walk with friends.  My personal experience is that if you feel like you have any or all of the following symptoms; loss of appetite, irregular sleep or mood patterns, more infections or colds, exhaustion mentally and/or physically you may be over trained.  Take notice and take a day to recover. Your mind and body will thank you.

Nutrition: (plan)
Red ColorFUEL Meal: Oats N More with black coffee and a dash of cinnamon
Blue ColorFUEL Meal: Larabar and 1 orange
Yellow ColorFUEL Meal: Veggie Egg Scramble with a side of avocado and a dollop of Greek plain yogurt
Green ColorFUEL Meal: 1 Arbonne protein shake with 1/2 banana
Orange ColorFUEL Meal: Tree City ColorFUEL Chicken and Pesto Wrap - It's our weekly date at Tree City tonight so I will likely have a wrap and a double shot of wheat grass.

Today I am going to dance class at MUUV for some good fun with the girls.  If you have never been to this studio over looking the beautiful Boise Greenbelt I encourage you to do so!  Deep dance is fun, social and a great cardio workout! www.muuv.com

Friday is Fun day!

Alarm buzzing, head clear and energy high!  I hit up Summits Hot Yoga for the 6am class then I was off to the studio for a morning packed with my fabulous clients and friends.  Awaiting Austin Zander's Noon Circuit class as I type this entry and I honestly can't wait to see what kind of fun he has in store for class today.  I have personally witnessed a variety if his various torture ...er I mean exercises this week and actually experienced two new fitness routines that would make even the most elite athlete cringe.  This trainer has skills and is creative to boot!  I am so grateful we have his knowledge and skill on our side at A2O Fitness...he is a force to be reckoned with for sure!  Come down and experience a true sweat session guaranteed to get your heart pounding and adrenaline jumping this week at the studio.  Saturday classes are at 7am and 8am! 
Nutrition: (Plan)
Pre Yoga: 1/2 banana and 1 cup of coffee with a dash of cinnamon and stevia
Post Yoga: 1/2 banana in the car on the way to the studio (I was starving). Blended up 1 scoop of Top Secret Vanilla Ice Cream Flavor Whey Protein ice, water and a splash of almond milk. (available at A2O Fitness)
ColorFUEL Green Meal: baby carrots and about 1 cup low fat cottage cheese
ColorFUEL Yellow Meal: "Fuel Fusion Salad"
ColorFUEL Blue Meal: 1 TBSP flax seed, about 1 cup of Greek yogurt and slivered almonds.  I added some stevia to the mixture to sweeten it up a bit
ColorFUEL Orange Meal: "Spicy Turkey Chili" and a large freebie side salad with  rice wine vinegar.

My Mid Week Weakness

I woke up in the early hours of the morning to a five year old and her liitle foot in my chin.  Yep...if you are a mom then you fully understand the shear stealthness of a child on a mission for their parent's bed.  Why is it that they can be so quiet at times and other times you can't ge them to be silent for a 2 minute stretch of time?!  Today also Marks Ash Wednesday and although our fmaily is not Catholic Lainee goes to a Catholic school so in honor of Lent I have decided to give up one of my all time favorite things...peanut butter!  No peanut butter or peanut products for 45 days.  Wish me luck...I will need it! This afternoon I am taking two very deserving little girls on a playdate to the Discovery Center and then off to Blue Cow Frozen Yogurt for a treat...this is my mid week Wednesday weakness! I will indulge and have a taste of about every flavor they offer and then settle on one small 4 ounce serving.  I figure if I have the small serving then all the tasting I have in those little tiny devilish paper cups will add up to a large serving. Today at the studio I will do a circuit style lift focusing on back, core and shoulders with  A2O Personal Trainer Bridgette Vogel.  The weather has been rainy and has left behind lots of mud and muck so my outdoor fitness has been on hiatus and I am dying to get back outside and get some sunshine.

Nutrtion: (Plan)
ColorFUEL Red Meal: "The Allison" I replaced the Fiber One with raw oats and a large cup of Coffee with some cinnamon and stevia
Pre Workout: 1/2 banana
Post Workout: 2 scoops Arbonne Protein Powder other 1/2 of banana (available at A20 Fitness) This will take the place of my Green meal
ColorFUEL Yellow Meal: ColorFUEL approved Green Chile Fit Wrapz
ColorFUEL Blue Meal: Blue Cow...does this count?
ColorFUEL Orange Meal: Dinner with the family.  It will be a ColorFUEL meal since my family are DIE hards for the recipes.

Presidential Monday

Most of my die hard clients are out today and home with their little ones since most schools are honoring President's Day and most office 9 to 5 jobs have given their employees the day off.  Today is a lighter day than usual but none the less filled with fun clients and an afternoon all women's group circuit class that I am looking forward to teaching.  I began my morning at 5:15 with the sound of Journey blaring from the nightstand alarm clock radio.  I peacefully rolled out of bed and blurry eyed made my way to Summits hot yoga for the 6am 90 minute class.  After a good sweat session I headed to the studio to get me work week started. I am planning on a short hike in the foothills today with my mom keeping with my New Year's resolution...then later in the week meeting up with Austin Zander of A2O Fitness for some grueling plyometrics to get me shock and awe workout for the week!

Nutrition: (Plan)
Pre Yoga: 25 cashews and 1 brown rice cake
Post Yoga: 1 large cup of Dutch Brothers coffee with a splash of non fat milk.  1 Arbonne protein shake with 1 TBSP peanut butter and 1/2 banana.
ColotFUEL Green Meal: About 1 cup cottage cheese, 2 TBSP flax seed and 1/2 cup blueberries. YUMMY, not a ColorFUEL specific meal per se but would qualify
ColorFUEL Yellow Meal: "Color FUEL Fusion Salad"
ColorFUEL Blue Meal: "Roasted Edamame"
ColorFUEL Orange Meal: "Spicy Turkey Chili" I am looking forward to making this tonight and enjoying all week.  I have been feeling a bit low in iron so I am going to substitute with some ground Bison.

Tomorrow is a bright and early circuit style total body lift to get the heart pumping and muscles working!

February Fly by

I don't know about you but February is flying right on by and I just can't seem to catch it!  I feel as if I can't quite keep up with the momentum and pace of things around me.  This week was full of fast fun and I have to admit I did overindulge a bit during this Valentine's Day week and weekend past.  Had a few adult beverages and did make TWO yes TWO separate trips to Blue Cow Frozen Yogurt with my little angel.  My workouts have been consistent but not quite as challenging  and I feel as if I need to step up the intensity a bit.  I can always recognize when I need a little boost, change of pace or a new activity to motivate me and challenge my muscles.  I like to call this my "Shock and Awe" effect.  My plan is to continue to make progress with my outdoor activity with my friends and family yet add a plyometric program to my training once per week with trainer at A2O Fitness Austin Zander. I am going to need a watchful eye to ensure I actually complete this nasty yet effective 55 minute jumping sweat session that will burn mega fat and calories and achieve the shock and awe my body is craving!  I will also need good ColorFUEL food choices to power me through my training and give my muscles what they need.  Today I lifted weights with A2O Fitness trainer Bridgette Vogel for about 45 minutes.  We lifted rather heavy and did a bit of cardio bursts in between sets. Then I was off for a nice hike up Tablerock with my mom.

Nutrition:
ColorFUEL Red meal: "Oats n More".  I was still hungry so I ate about 20 raw almonds
ColorFUEL Green meal: Arbonne Protein shake (available at A2O Fitness)
ColorFUEL Yellow Meal: "Quick fix and Mix"
ColorFUEL Blue Meal: I had 3 brown rice cakes and about 1 cup of cottage cheese.  ColorFUElish...
ColorFUEL Orange Meal:  "Sweet and Spicy Salmon"

For these recipes and more visit: www.colorfuelfitness.com

Weekend Fitness and Fun

Love Love Love Saturdays!  I always look forward to ending my work week with a morning at the studio when its hopping with Austin's 7am Boot Camp.  This morning I joined 19 other fabulous women and we pushed through 60 minutes of circuit style calorie blasting work together.  Off to do the Bikram Boogie on State Street at 9:30 ( http://www.bikramboise.com/about ) to stretch out those tired muscles and sweat out any remaining toxins my body is carrying around. Unfortunately the weather is rainy today so nothing outdoors but I am looking forward to a fun and very eventful weekend! Big plans for this girl tonight...formal charity auction and I will be indulging on a nice glass or two of red wine!  Cheers!

Nutrition (plan):
Pre Workout: 1/2 cup Greek yogurt and 1 TBSP flax seed
Post Workout: 1 E2 Procharge Whey Protein shake (available at A2O Fitness.com) These two meals will count as my Red meal for the day
ColorFUEL Blue Meal: Larabar and a handful of almonds
ColorFUEL Yellow Meal: Tree City ColorFUEL wrap and wheat grass shot (I will be out and about running some last minute errands before the event this evening and need something on the go!)
 http://www.treecityjuice.com/
ColorFUEL Green Meal: "Grab n Go"

Dinner will be out so I will choose wisely and be sure and munch on veggies and fruit at the event and steer clear of cheeses and dips.

No promises on tomorrow's workout schedule...it may just be a restful Sunday.

Wednesday Wakeup

A different and slower start to the post Superbowl gathering this week due to my little hamstring injury. I decided to take it nice and easy this week. Usually after the Superbowl I am right back at it working out hard due to the overindulgence of the weekend. It feels like it is back on the mend so today I am ready to take on my workout!  Back in action  for a total body circuit style lift where I will target large muscle groups mixed with some high intensity plyometrics for a big cardio push and calorie burn....an early morning session should do the trick.And I have to admit my nutrition has not been stellar the last few days either.  Mostly relying on those handy convenience foods and not getting enough green leafy veggies and bright colored citrus in my diet.  Today we change that pronto because I can start to feel my body protesting the processed food.  My skin tends to be the first sign of trouble,then my hair loses some luster, my eyes get dark circles and I feel lethargic and ready to hit the nearest Espresso machine ALL day long.  So in lieu of suffering through all of that none sense I am packing up my boiled eggs, salmon salad, kale chips and a grapefruit and hitting the ground running today.  This afternoon I have a date with wheat grass at Tree City Cafe! http://www.treecityjuice.com/ Revival in the form of a little green shot!

Nutrition: (plan)
ColorFUEL Red Meal: "Allison Staple " although I substituted fiber one cereal for raw oats
ColorFUEL Green Meal: 2 slices low sodium deli turkey with Kale chips and 1/2 grapefruit sprinkled with stevia and cinnamon
ColorFUEL Yellow Meal: Not an actual ColorFUEL recipe but does qualify 2 hard boiled eggs, 15 almonds (raw) and 1/2 sweet potato with cinnamon and stevia sprinkled on top. 1 cup of decaf green tea and a wheat grass shot
ColorFUEL Blue Meal: flaked wild caught sSalmon mixed with Greek yogurt and spices rolled into a Romaine lettuce leaf
ColorFUEL Orange Meal: Salmon on top of a bed of Spinach, walnuts and raisins drizzled with Olive oil and and a squeeze of an orange.

You can find your nutrition program online at www.colorfuelfitness.com

Strain and Pain

Today my plans are not going as expected.  I generally wake up on Saturday and hit the ground running for Austin's Boot camp at A2O Fitness and get my daily dose of fitness and fun....not this Saturday.  Yesterday while demonstrating a basic lunge to one of my clients I slipped on my pant leg and ended up straining my hamstring.  Bummer!  Puts a damper on all the active fun I usually enjoy over the weekend.  I have to admit I am a a little embarrassed that my injury occur ed while demonstrating a movement I do many times throughout the day and not during some exciting new sport or activity I was undertaking for the first time. None the less today is a rest day, although I did enjoy some of the beautiful sunshine and took a walk today with my mom.  Nothing like the warm sun on your face in mid winter...thanks Boise for lifting my spirits and bringing on the SUN!

Nutrition:
ColorFUEL Red Meal: Arbonne Protein shake with a handful of almonds and a bit of oatmeal. 2 cups of coffee with a dash of cinnamon, stevia and soy milk
ColorFUEL Green Meal: "Cottage Cheese Please" with a double shot of Wheat Grass from Tree City Cafe
ColorFUEL Yellow Meal: "FUEL Fusion" Salad with about 1/2 cup of Amy's low sodium Butternut Squash soup.
ColorFUEL Blue Meal: I have some grapes and almonds with me in my car today while running errands so I will likely snack on these
ColorFUEL Orange Meal: My plan is to get my grocery shopping done and make the latest fan favorite ColorFUEL chicken/apple and fig recipe!  YUM!

Three on Thursday

I unintentionally got a great "workout" day in and stuck to my New Year's Resolution to enjoy my friends and family while including them in my quest to take my fitness outdoors more this year.....REALLY!  I woke up and rolled over to my alarm buzzing at 5am and quickly slammed it shut.  I never ignore my alarm and this morning I was not up for my workout.  Yes it happens to trainers too...I rolled over without an ounce of guilt and slept for another 45 blissful minutes.  Half way through my day my friend and business partner Allison suggested a break with a mid day walk in the sunshine. We had a wonderful time with Sage (her Golden Retriever) walking the Green belt.  I then came home for a brief 45 minutes between juggling mommy taxi duties to a text from my friend Erin.  We quickly hit the park with the kiddos and dogs for a run/walk. Now referred to as a "ralk" as Erin very firmly described as running more than walking.  Then to top it off ended up walking and talking this evening after enjoying a quick and delicious dinner at Tree City Cafe downtown where we ordered our yummy ColorFUEL chicken pesto wraps. Then did shots...of WHEAT GRASS of course!

Nutrtion:
ColorFUEL Red Meal: Oats n More
ColorFUEL Green Meal: 1 hard boiled egg and a green juice from Tree City Cafe with a handful of raw nuts
ColorFUEL Yellow Meal: Not quite ColorFUEL (I was starving) A mashed yam with cinnamon and a pinch of stevia and about 2 slices of low sodium turkey with a carrot apple and beet juice from Tree City Cafe
ColorFUEL Blue Meal: Arbonne Protein Shake (available at A2O Fitness)...downed this in the car as I was shuttling my little one around town
ColorFUEL Orange Meal: ColorFUEL Chicken Pesto Wrap at Tree City Cafe and a double shot of wheat grass

Enjoying a decaf cup of Green tea this evening with a tiny (yes it is tiny) piece of dark chocolate.

Tomorrow is yoga day and I am looking forward to Savasana!

Tuesdays are still Trash Day

Tuesdays have become my day to refocus first thing in the morning and let go of anything negative that has effected me over the past week.  Today I let go of quite a bit and now I am ready to face my day and the rest of the week with a relaxed spirit and open mind.  Yesterday I had a lovely walk in the park with my daughter, my friend and business partner Allison, and a beautiful Golden Retriever named Sage.  The sun was out the temperature perfect and the talk and time together was well needed and well deserved for all of us girls.

Today I am going to do a little jog on our treadmill here at home before I hit the studio for a jam packed day full of my amazing clients and friends.  So excited to see everyone! This afternoon I may head over to Sumits Yoga here in Boise and give it a try.  It is a modified version of Bikram yoga and I thought what a perfect day to try something new and keep an open mind!

Nutrtion plan:
ColorFUEL Red Meal: Oats n More
ColorFUEL Green Meal: The Greek
ColorFUEL Yellow Meal: Open Sesame
ColorFUEL Blue Meal: I boiled eggs yesterday so I will bring them and enjoy two with some snap peas
ColorFUEL Orange Meal: Going to a friends house for dinner so I will ColorFUEL the best I can.  Bringing a dish of fresh veggies and hummus just in case.

Circuit Saturday...and then some

I woke up extra early and full of energy!  Started my morning with the boot campers at A2O Fitness with one of Boise's best trainers Austin Zander.

A2O Fitness

I included this photo of the studio of some of the crew working out during a group class at the studio.  I just love the way Michelle was working those ropes! New faces and familiar faces made the class tons of fun and worth the 7am wake up call on a Saturday morning!  Today I was determined to make Bikram yoga and also catch up with my friend Erin.  I am trying my best to stick with my New Year's Resolution and enjoy my fitness and the outdoors with friends and family as much as possible.  My mission for the day was accomplished and had an unexpected long run with Erin in the beautiful Boise sunshine without kids or dogs!  A first for both of us I am sure.....

Nutrition:
Pre workout: 1 hard boiled egg with 1/2 cup of coffee
Post Workout: E2 Procharge Protein shake (available at A2O Fitness) with 1/2 banana and peanut butter
ColorFUEL Blue Meal: "The Greek" with 1 cup of green tea and an additional handful of almonds
ColorFUEL Yellow Meal: Not quite a ColorFUEL recipe but would certainly qualify! Salmon spinach salad with pecans and sliced grapes with a drizzle of walnut oil and balsamic vinegar...it was delish!
ColorFUEL Green Meal: edamame and a string cheese...odd combination but it hit the spot after my run
ColorFUEL Orange Meal: Picked up some ingredients for the ColorFUEL famous "Turkey Quinoa Chili" 
Get your ColorFUEL nutrition plan at our website:www.colorfuelfitness.com What's stopping you?  First month is always FREE!

Fitness Photo's and Fun at A2O

(Photos by Gina Marie Photography http://quellapersona.com/)

Yes, these are some of the women I brag about, get excited to see every week and love having as our core group of the "Bionic Women" at A2O Fitness who on a weekly basis inspire me to be better and do better!  They consistently blow up the treadmills, race the wheels off the spin bike and have vertical hops some basketball players would be envious of.  I adore my job and adore these women who I am lucky enough to call my friends.  Our resident photographer Gina Radovcich took this picture and many more beautiful photos of us having fun at the studio.  Our intention was to do a photo shoot for a charity auction we are donating to and ended up with a lot of pictures of just pure fitness fun! Thank Gina!

Started my day with a little total body circuit using light weights and focusing on lower body plyometric exercise at A2O this morning at 5:30 am sharp.  Didn't get outside with friends these past few days as it has been rainy and wet here and the foothills get quite muddy.  I am looking forward to some sunshine and hikes with some friends and family this weekend!  I hope the weather cooperates.

Nutrition:
Pre workout: 1/2 banana and 1/2 cup black coffee
Post Workout: 1 Arbonne protein shale with 1 TBSP peanut butter and remaining half of banana, plus 1 cup of black coffee. These two meals combined took the place of my Red meal today
ColorFUEL Blue Meal: The Sweet Greek and 2 cups of decaf green tea
ColorFUEL Yellow Meal: Not quite a ColorFUEL recipe but it was ground turkey breast with mixed steamed veggies some Siracha sauce and about 15 almonds
ColorFUEL Green Meal: 2 hard boiled eggs and an orange
ColorFUEL Orange Meal: My plan is to have a Zen Bento ColorFUEL chicken bowl on my way to drop off my daughter Lainee this evening.

Tomorrow I hopefully train heavy weights with Austin Zander at the studio tomorrow bright and early and then off to my Friday evening Bikram "boogie" on State Street at 4:30.  You are welcome to join me if you feel like sweating out toxins and getting ready for your weekend!

Good Flotations

Saturday begins and I am out of bed and at A2O Fitness bright eyed and restful ready for a killer workout...and boy did Austin Zander deliver.  What a class! Four fabulously fit women climbed the rope today and tapped the ceiling in celebration of their success!  Great accomplishments for all.

I had a relaxing day and planned on Bikram yoga this afternoon but instead was introduced to an amazing restorative and unique experience called Floatation.  If you have not heard of its healing powers both physically and mentally please have a look at this website and learn more. www.goodfloatations.com I will be going back next week for another session and I am looking forward to my progress.

My nutrition was not as focused today as I would have liked it to be although not a BAD day, just more relaxed all around.  I will plan my meals tomorrow and get to Winco to shop, prepare, store and freeze my meals for the week.  I am feeling like some delicious squash soup  or three bean chili with fluffy quinoa for some meals this week....mmmmmm. We shall see what ColorFUEL has in store to satisfy my cravings this week!  Until then....I will be doing the Bikram "boogie" tomorrow morning at the Federal Way location at 8am if you are ready for a sweaty good time then join me!

Winter Wonderland

All or nothing is the the theme for Boise weather this year.  Snow Snow and more Snow!  Woke up early and headed to A2O Fitness for an early morning treadmill session and when I was finished with my last mile our parking lot was covered in snow!  I am predicting a very light day with clients as most of them have been waiting eagerly for the snow to arrive!  Fun for all!
The first two days of my work week were jam packed with my wonderful clients.  A very full filling week thus far as a trainer, positive results great energy and an overall sense of health and wellness on all fronts here at the studio.  My nutrition has been about 70% ColorFUEL this week and I am hoping to increase the percentile as the week continues.  I have been booked back to back and hour to hour so I have been relying on ColorFUEL protein shakes/bars and grab and go food choices.  Today looks promising on the whole foods front....
.
Nutrition (the plan):

ColorFUEL Red Meal: Egg Scramble, orange and black coffee
My plan for the remaining day is:
ColorFUEL Blue Meal: Cottage Cheese Crunch
ColorFUEL Yellow Meal: Ground turkey, salsa, brown rice and chopped bell peppers
ColorFUEL Green Meal: Devilish Eggs
ColorFUEL Orange Meal:  Going to Olive Garden for a friends and family evening so I will order whole wheat pasta and marinara sauce ( and ask for half of the portion to be boxed up) with a green side salad and balsamic dressing on the side. 

Tomorrow is an early morning total body lift with a bit of interval cardio mixed in... fun fun.  Having to keep it indoors with the SNOW that has arrived.

Tablerock Talk

Yes it's true....I did it again.  Confession time! Slept in and missed bootcamp with Austin at A2O this morning.  My New Year's Resolution seems to be keeping me occupied outside with friends and family enjoying the unseasonably warm weather here in Boise. Today I opted for a long hike near Tablerock with my mom where we took our time and caught up on much needed  mother/daughter talk. My mom taught me a thing or two about fitness and health. She was always active as I was growing up, whether teaching aerobics, running or hiking she was on the go and I remember her always being full of energy. Today our hike through the Boise foothills made us both reminisce about our regular trail runs and hikes in the Southern California foothills when I was a young adolescent and then also as I grew into a teenager.  These times in the hills with my mom were cherished back then and as they are now....   

Nutrition: Not quite from any of the ColorFUEL recipes although very ColorFUELish if you ask me. I am on quite an orange kick these days and can't seem to eat enough of them.

ColorFUEL Red Meal: Egg scramble made with red peppers, spinach, 3 eggs and a bit of green onions. I also had a  handful of grapes and 2 cups of black coffee.
ColorFUEL Green Meal: E2 pro charge protein shake with 2 TBSP peanut butter
ColorFUEL Yellow Meal: 1 cup cottage cheese, with raw oats and raisins and about 20  baby carrots on the side
ColorFUEL Blue Meal: ColorFUEL protein bar and an orange with a cup of my herbal Good Earth tea
ColorFUEL Orange Meal: Salmon and spinach salad with chopped pecans, raisins and a homemade orange balsamic dressing. A bit of balsamic vinegar, olive oil and fresh squeezed orange juice...Delish!

Looking forward to my 8am Bikram Yoga class tomorrow and a little active fun at Jump Time with my sweet little angel and one of her friends!  Cheers!

Movin Monday

What a morning!  What a start to this wonderful week! Sunshine and gorgeous weather mixed with good friends and clients makes for one happy girl. Had much needed  active catch up time with Erin and Allison....girl talk and some sunshine!  Nothing beats good friends and good conversation on the Greenbelt or at the park. Today I am sure I made my New Year's Resolution proud!  Taking my fitness outside with friends and family and enjoying the balance of it all was at the top of my to do list...9 days in and I am feeling accomplished.

Nutrition:
ColorFUEL Red Meal: 2 hard boiled eggs, oatmeal mixed with a touch of peanut butter and a splash of coconut milk.
ColorFUEL Blue Meal: ColorFUEL protein bar (available at A2O Fitness)
ColorFUEL Yellow Meal: Savory Salmon Salad
ColorFUEL Green Meal: 25 almonds, low fat string cheese, 1 large orange
ColorFUEL Orange Meal: Sweet Chicken and Chickpeas (leftover form the weekend freeze) with a very LARGE green salad drizzled with balsamic vinegar and a touch of olive oil.  YUMMY!
I am now enjoying my herbal tea....at the moment I am addicted to the Good Earth Sweet Spicy variety.  My nutrition mission for the day has been accomplished.... all five ColorFUEL meals down the hatch. 

Real Recovery Time

Today was a late start. Instead of my usual 5 am internal alarm clock it apparently was on hiatus and woke me up at 8:30 am after a great Saturday evening with good friends and lots of laughs. I have to admit I was not 100% on my ColorFUEL plan last night and may have indulged a bit:)  My plan at around 10pm last night was to go to Bikram yoga at 8am this morning with a friend and start my Sunday off clearing out the indulges from the night before...instead I opted for an afternoon walk around the park with my daughter my friend Erin and her son Noah.  Back on track with my ColorFUEL ways today. I just finished packing up my meals for my long work day tomorrow so let the week begin!
Nutrition:
ColorFUEL Red Meal: Steamy Scramble (a bit late today..around 10:30 am)
ColorFUEL Green Meal: Arbonne chocolate protein pudding with 25 almonds and an orange (We have an over abundance of citrus at the studio)
ColorFUEL Yellow Meal: Leftover Sweet Chicken with Chickpeas (made this yesterday morning for my dinners this week.  Froze a huge batch)
Again a late start so my usual five colors (meals) a day so I am a bit short.  I am planning on a big green tossed salad with lots of delicious veggies, Cannelini beans, Kalamata olives, balsamic vinegar, olive oil, and a sprinkle of feta cheese for my Orange meal.  I may have to skip my Blue meal for the day but none the less a good recovery!

Warm on Wednesday?

This time of year is known in Idaho for inversions, freezing temperatures and SNOW!  I just checked the local forecast and it seems that the temps will reach 43 degrees today.  Therefore my workout will go outside in the hills to enjoy some fresh air and sunshine.  Most locals would be "booing" this weather and begging for snow.  I am in the mood for a round of sledding with my daughter, skate skiing and snowshoeing, however I am a California girl at heart and I do love the sunshine and warm temperatures! I don't currently have a hiking partner this afternoon so I plan on sending out a few invitations for the fun,l keeping with my resolution and staying connected to my dear friends and family.  My New Year's resolution has been a success...so far!  Wish me luck on my balancing act today as I remind myself that each morning we all have the opportunity for a fresh start and a new perspective.  What will you do today?  How will you choose to live your healthiest most BALANCED life?

New Year

Yes I have been on Blog hiatus, and yes for good reason!  I thoroughly enjoyed the Holidays, thebeautiful Boise weather and all of the fun with my family and friends.  What is in store for my New Year?  BALANCE....how about you?  Balancing family, friends, work and personal reflection is the key for me this year. We all struggle with balance and attempt to be better, this year I will achieve my on personal best by spending more time with my daughter, more time with me, and more time with my dear friends and family. I will take a day off of work without any guilt, take time for myself away from fitness, give and listen more to my friends and family and volunteer in the community. What will you do?

This week I am focusing on yoga and taking advantage of the outdoors as much as I can. I am focusing on spending time with friends outside working on my fitness in the Boise foothills or up at Tablerock and spending time with myself in yoga. I worked my way through 90 minutes of intense Bikram yoga this morning and I am looking forward to a nice walk this evening.