Breakfast in a Treat

Most people skip breakfast but it is one meal that can give us the energy and boost of nutrition to start our day out right. For those who skip breakfast either because there’s no time or because they do not enjoy breakfast foods, here’s a twist on oatmeal and muffins.

Eating plain oatmeal can get boring sometimes…I can agree with that. But this breakfast treat is an easy on-the-go breakfast or snack that is filling.

In about 45 minutes these muffins can be prepared, baked, and devoured! I recommend prepping them the night before or making them on a lazy weekend morning.

So whip ’em up:

Blueberry Granola Oatmeal Muffins

Screen Shot 2016-04-26 at 12.06.45 PM

Screen Shot 2016-04-26 at 12.09.13 PM.png

Enjoy!! 🙂

Wrist Pain in Yoga?

Do you enjoy the calmness of practicing yoga? But hate the wrist pains you feel during or after?

Over the past several months, I have incorporated yoga into my workout routines. While my mind is calm when practicing the breathing techiques, I’ve experienced wrist soreness and pain.

I always wondered how I can train myself to avoid applying pressure on my wrists and distribute the pressure throughout my palm and fingers but I didn’t know how to until this picture:

Screen Shot 2016-04-24 at 12.43.40 PM.png

I’ve tried practicing this on a couch and then eventually on the floor once these pressure techniques became memory. I am still practicing it because I find that I still have wrist pains when doing planks or core exercises since I forget where to apply the pressure.

Let me know if this works for you! I hope you can get rid of your wrist pains in yoga too.

Enjoy your day!

I don’t like the word “diets”

What do you think of when you hear the word “diets”? I think of lots of salad and the frustration of not seeing results. I think of people quitting after a month..if even.

I don’t like diets because it seems like a temporary solution to something that takes a lifetime of commitment to your health and body. When I eat, I don’t eat to feel happy and healthy. I feel happy to eat.

The food choices we make shouldn’t last a few weeks or months; instead, they should be a lifestyle. I want to eat healthy foods throughout the duration of my life, not until I reach a certain number on the scale or a body structure I like.

Yes, I like sweets and desserts. I more than like them…I love them. I do have the occasional binge when I feel that crazy urge. But I also know that it happens and it is not a “mistake” to “mess up.” Even people who eat totally clean die.

So eat your oatmeal, vegetables, and fish. But also know there is nothing wrong with eating desserts. And diets aren’t always the answer for you.

Enjoy your day!

Feeling unmotivated or frustrated?

While I enjoy working out and knowing that I am working towards a goal, it gets hard to keep persisting everyday. My goal is to lose some of the fat under my arms, behind my legs, and the layer on my stomach. But not only do I want to lose the fat, I want to tone my arms, core, and lower body. So basically you can say everything! LOL!

Working out is not the only thing that matters when achieving your goals, it is making sure to eat properly. But of course, it is easier said than done. Over the past few weeks I felt motivated to reach my goals but the last two weeks I became frustrated.

Seeing results takes more than two weeks so this is where we have to remind ourselves what we are working towards. I felt frustrated because I wasn’t sure if I was working out properly. I do cardio and total body weights three times a week and a rest day for stretching. Although I know I am physically keeping up with my workout schedule, mentally I wish there were more results.

Eating healthy is probably the hardest of all because I find it difficult to know when to eat what or how much. Researching isn’t that easy also because there are so many opinions or recommendations. And having a craving for desserts is difficult to surpress without binging.

Overall, persistance is key. We can’t forget why we started working out and eating healthy. We can’t forget our end goal and get distrated and frustrated with slow progress.

 

Unexpected Findings…Jillian Michaels!

Last summer I visited lovely California. While venturing through Malibu I was having a weird desire to go to a fresh market for strawberries! As a Floridian I expected to find a small side-street market. What I ended up finding was so much more that I ever thought. It was a combination of small food boutiques that had smoothies, pet treats, fruits, desserts, and more. So here’s to say, I found more that just a small side-street market and more than just fresh strawberries!

While getting my hands on every sample available and buying more food than I probably should have purchased, I saw my mom looking at me with a strange and shocking look. After questioning her she told me that she was pretty such she saw Jillian Michaels. If you know me, then you know I watch and follow Jillian Michaels’ workout video if I can’t make it to the gym. And her videos always give me a killer workout.

After my mom told me she saw Jillian Michaels, my mom told me to go up to her and meet her. She looked like a normal shopper with her son but I felt intimidated because I knew she was more than a normal shopper! I then talked to the vendor and asked the vendor if she was really Jillian Michaels. The vendor said, “yes, go talk to her. She is really approachable!”

Nervous and excited my mom and I approached her and meeting her was amazing! Not only was she nice and listened to my rambling but she also kindly agreed to a picture!IMG_2863Never would I have thought my strawberry craving in Malibu would lead me to meeting someone I follow dearly for workouts!

 

Love Smoothies?…Try This!

If I learned anything from my dad and all the health advocates, it’s that we need veggies and veggies need to make up 50% of our meal. But the thought of raw and hard veggies grosses me out – making my taste buds cringe.

Well after being introduced to the Vitamix blender I found a way to get my veggies in while making sure the entire vegetable is used. However, what I failed to realize is that too much spinach in high quantities is really dangerous. According to Women’s Health, spinach is “high in oxalate, a compound that can lead to the formation of kidney stones.”

I do use spinach in my smoothies but I often switch it up with kale. Don’t get me wrong, while I understand the importance of vegetables and I like to put them in my smoothies, I like my smoothies to actually taste good. So I add a variety of fruits too – like bananas, apples, and dates. As for adding liquid to the smoothie, I sometimes put almond milk, coconut water, or plain ole H2O!

Here’s a smoothie that I find takes an interesting spin for smoothies:

Layered Mixed Berry Green Power Smoothie

Serves:4 servings
Prep time:10 mins
Total time:10 mins
A double-layer of mixed berry and mighty green comes together in this power-loaded smoothie that you can feel good about sipping!
Ingredients
BERRY LAYER:
  • 1 medium banana, cut into chunks and frozen
  • 1 cup raspberries
  • 1 cup blueberries
  • 1/2 an avocado
  • 1 tablespoon vanilla protein powder
  • 1-1/2 cups milk

GREEN LAYER:

  • 1 medium banana, cut into chunks and frozen
  • 1 cup diced mango
  • 1 medium kiwi, peeled and diced
  • 2 cups loosely-packed spinach
  • 1/2 an avocado
  • 1 tablespoon vanilla protein powder
  • 1-1/2 cups milk
Instructions
  1. Make the berry layer: Place all ingredients in a blender and blend on high speed until smooth. Pour berry smoothie into 4 glasses, filling halfway. Set aside.
  2. Make the green layer: Clean out the blender and place all ingredients in blender. Blend on high speed until smooth. Divide green smoothie between glasses, pouring on top of berry layer. Enjoy immediately!

Found on: http://wholeandheavenlyoven.com/2015/04/21/layered-mixed-berry-green-power-smoothie/

Try making this smoothie and let me know what you think!! 🙂

 

Just Breathe

Over the past couple of years I tried a few yoga classes at my gym. I was not regimentated and only went when I felt like it. However, over the past several months I started going at least once a week. Generally, I love the feeling of stretching but now I love the feeling of laying on my back and doing nothing but breathing deeply with eyes closed.

Stretching is a necessity for muscles to lose tension and grow; however, it also helps calm the mind. In the Yoga Sutras, Patanjali defines “asana” as “to be seated in a position that is firm, but relaxed.” However, there is more to yoga than the physical aspects. 

Pranayama. Prana means breath sustaining the body. Ayama means to extend or draw out. Togehter, pranayama means breath extension or control. While Asana is medidation on the body, pranayama is mediation on the mind and breath.

There are many ways to breathe such as breathing through one nostril or quick fast inhalations and exhalations. However, my favorite is laying down on my back and inhaling for 10 seconds and exhaling for 10 seconds. Yogis and yoginis teach us to be aware of our breath during yoga. In contrast, I tend to forget to focus on my breathing during a class so sometimes just laying there can help us become more aware.

Research shows that breathing practices help decrease stress and reduce pain. It also can improve our sleep. Thus, breathing practices are powerful and you never know how much you can appreciate these 5 minutes.

What kind of breathing practices do you enjoy? Please share.

 

Funk Up Your Fitness Style

It’s time to turn your workout clothes from basic to bold. Making the transition from black to red or blue might not be as hard as it seems. Our psychological reactions are positive when surrounded by brighter hues. Transform your color range and see if it improves your confidence – whether in or out of the gym.

Anyone who knows me knows I love spunky-looking workout gear. But that wasn’t the case a few years ago. I used to always wear either black, gray, or white. However, after getting tired of wearing the same dark clothing I decided to change it up a bit. Besides my basic T-shirts (currently, trying to avoid basics tees and working on building my dry fit shirt collection), I love bright workout leggings!!! Yes, I am that girl that walks into a gym wearing bright, pink leggings but I crave the motivation and energy that it gives me. It can give you that extra pep in your workouts.

While the clothing looked and felt great, the price for leggings like these were not. For those working with a budget…which I am sure is most of us…I found great deals at stores like H&M and Forever 21!! Great deals like $10-$15, not $45! While I like brands such as Nike and Under Amour, my eyes bulge at the prices for sportswear at stores like Sports Authority or Dick’s.

Found these on Pinterest…just some of a few sports clothing that I would want.

How do you all feel about your sportswear style? Please comment and give me your feedback! 🙂