OPPORTUNITY LOOKS A LOT LIKE HARD WORK

I didn’t coin this saying. And even though Ashton “Chris” Kutcher moved millions, including myself with these words, it was actually Thomas Edison. One of my favorite things about exercise is the way it tests you. How badass are you? Can you overcome obstacles? When things get hard, do you take of the resistance, do you wuss out or do you add more?

There is always a point in an intense workout where you feel like you’re completely gassed. And you think to yourself, there is no freaking way I can keep going. You see your mind quits on you before your body does. Your mind puts limits on what you can accomplish and it’s in these moments were you find out how badass you really are. Exercise pulls greatness out of you if you let it and so opportunity looks a lot like work.

I’m an endorphin junkie and one of my favorite ways to get my fix is spinning. I started cycling this past May at Shift and I was instantly hooked. I love spinning because it makes me feel badass, but more importantly because it helps overcome obstacles outside of the studio. Every single day you show up and climb into the saddle, challenges you, inspires you and pushes you to be MORE. Challenges are opportunities to grow. If you don’t test your limits, nothing changes. 

And so when I feel like I’ve reached a hill I can’t climb, I remind myself of all the hills behind me and I make that hill, for lack of better words, my b*tch. And so opportunity looks a lot like hard work.

   

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5 THINGS YOU NEED TO START DOING-TODAY

5 Things You Need To Start Doing—Today

• Consume complex carbohydrates throughout the day. Our bodies are extremely efficient at metabolizing carbohydrates for energy. Thus, it makes sense to consume complex carbohydrates (fiber and starches) throughout the day so that we have the energy we need to perform optimally as opposed to at night when we are most sedentary.

• Plan, plan, plan. Whether it’s planning and preparing meals ahead of time or planning workouts, planning is KEY to achieving our health goals. When we don’t plan, we set ourselves up to fail. Heidi Grant Halvorson, Ph.D. associate director for the Motivation Science Center at the Columbia University Business School and author of Nine Things Successful People Do Differently emphasizes focusing on what you will do rather than what you will not. Rather than focusing on what behavior needs to change, create a plan to replace that behavior.

• Choose whole foods. Avoid consuming processed foods whenever possible. Processed foods are packed with manmade chemicals and preservatives that are not natural to our body’s digestive and metabolic systems. Many digestive disorders, such as Irritable Bowl Syndromes, can be treated simply by consuming a whole foods diet.

• Avoid labeling foods as good or bad. Are you really going to never eat a slice of pizza again or be the person who refuses to eat their own birthday cake? Rather than putting foods off limit, consider what they do for your body. If they don’t do much aside from pleasuring the taste buds, limit them. Moderation is key. In fact, restrictive dieters are more at risk to develop binging habits.

• Reward yourself (but not with food, you aren’t a dog). Rewarding yourself for your accomplishments, big or small, helps to reinforce positive behavior. However, those rewards should not involve food which can counteract hard work. Treat yourself to a new workout shirt, a pair of dope kicks, a magazine subscription, etc. 

 

MEATLOAF CUPCAKES

/home/wpcom/public_html/wp-content/blogs.dir/f50/39641228/files/2015/01/img_7472.jpgMeatloaf Cupcakes
Ingredients:
•1 lb of Organic Lean Ground Turkey
•1tsp Mrs. Dash Garlic and Herb
•1 egg
•2 tbs of Red Onion
•¾ cup of grated Zucchini
•¼ cup grated Carrot
•2 tbs Parmesan Cheese
•2 tbs of Organic Ketchup

Directions
1. Preheat oven to 350 degrees.
2. Grate zucchini and carrot, and set aside with chopped onion. *make sure zucchini has been dried with paper towel to absorb moisture.
3. In a bowl combine meat, egg, Mrs. Dash, parmesan cheese, and ketchup. Mix with hands.
4. Fold vegetables into meatloaf.
5. Spray cupcake pan with olive oil. * If this is for a party, you may prefer to use tin liners.
6. Spoon meatloaf into individual cupcake tins about ¾ of a way high.
7. Bake for approximately 20 minutes.

Mashed Cauliflower Frosting
Ingredients:
•½ head Cauliflower
•Organic Non-fat Milk
•Greek Yogurt Cream Cheese
•Kosher Salt/Fresh Ground Pepper
•1 tbs of Butter with Olive Oil
•Garlic Powder

Directions:
1. Boil cauliflower until it falls apart when speared.
2. In a Magic Bullet or mini food processor combine cauliflower, a splash of non-fat milk, garlic powder, and 2 tbs of greek yogurt cream cheese.
3. Blend until a smooth “potato” paste forms.
4. Add salt and pepper (to taste)
5. Plop one tablespoon of mash on individual turkey meatloaf cupcakes. (If making these ahead of time or for meal prep, wait to add until just before consumption).

12 servings (2 cupcakes per serving)

 

FIT FAM-PHOTOSHOOT 3

Yesterday I had the opportunity to take some professional photos with two fitness enthusiasts. After six hours in the car and four hours shooting, I was exhausted, starving, and moody (no wonder supermodels make so much money!). Nonetheless, I had an amazing day doing what I am absolutely love with two young women who share my passion for a healthy lifestyle. Although we have different goals and areas of expertise, working with people who are just as driven and dedicated as you are is an amazing experience. After I went to school for elementary education for two and a half years and then switched my major on a leap of faith, I too shared one of the girls fear of taking that leap. However, if you do not wake up and pursue what you love every day, you are wasting your time. At 22 (almost 23) I have no idea what my career is going to be in this field. I am simply taking every opportunity I can. Never put limit on anything and always chase your dreams.

BODY TRANSFORMATION WITH JUST FOUR MODIFICATIONS

  1. Stagnate workout durations to prevent overtraining and shock your body: Monday-90 minutes, Tuesday-45 minutes, Wednesday-60 minutes, Thursday-30, Friday-90 minutes, Saturday-45 minutes, Sunday-Recovery
  2. Switch up exercises– I never am doing the same exercise, be it cardio, lifting, toning, squatting, for more than 10-15 minutes at a time. I move from one exercise to the next so that my body is constantly adjusting to keep up with me!! The more often it has to adjust, the harder it has to work.
  3. Let your muscles recover. Target one to two muscle groups per workout session and allow several days of recovery inbetween. I workout my biceps, triceps, shoulders, chest, and back 1 day/week, my abs 3-4 days/week, and my lower body 2 days/week. Whatever your goals are-to tone, build muscle, loss weight, get it better shape, etc.- your muscles need rest in order to change!
  4. Let your body recover!!! One thing that most health/fitness fanatics struggle with is taking days off. However, taking a day off to let your body rest is crucial to muscle development and strength, preventing over training and injury, and burning out.

PALEO DAY 1

Today I started a 75:25 Paleo Diet!! (75% OF MY DAY IS PALEO)

Already I have spent hours and hours researching recipes (I am a little obsessed)!!!

Looking forward to seeing what changes it brings to my body, skin, digestive system, and my overall energy!!!

Meal 1

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Recipe:

3 eggwhites, 1 small ripe banana mashed,

1/4 cup of pumpkin puree, nutmeg, ginger, and cinnamon

+ coffee (not paleo)

Snack 1
handful of mixed nuts and 1/2 cup of blackberries

Meal 2

20131007-190950.jpgground turkey and sweet potato over lettuce

with Balsamic Vinegar and EVOO

Snack 2

plain non-fat greek yogurt(not paleo) and with almond butter

Meal 3

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yellow squash spaghetti (julienned), baked mixed veggies, EVOO

and baked rosemary chicken (rosemary, garlic, and pepper)

Snack 3

Almond Butter on a

“Let’s Skip the Bread” chia seed wrap (not paleo)