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Tuesday, July 8, 2014

Green Smoothie Love!

“Our food should be our medicine and our medicine should be our food.” – Hippocrates

Hey Love Peeps!

I know that you have heard all the talk about green smoothies and lots of you have asked me to share my favorite recipes, tips and how to's.
Here are some questions I have been asked:
Why do you drink them?
*Green smoothies provide the nutrition, vitamins, minerals, healthy carbohydrates, fiber and low fat whole food that you need. After drinking green smoothies for a few weeks, I noticed that my cravings for junk foods were less and I actually began craving healthy food options!
*Increased Consumption of Fruits and Vegetables (Particularly Greens)
The American Cancer Society recommends that we eat 5-9 servings of fruits and vegetables each day to prevent cancer and other diseases.  Drinking green smoothies helps get more of what I need in a cup of something that tastes GOOD!
*Green smoothies are high in antioxidants and phytonutrients. Not only are you giving your body the best defenses for disease, but you are ingesting a variety of natural substances that are essential for optimum health and fitness.
*Green smoothies are delicious! I have played around with ingredients, and found what makes me happy, and have fallen in love!
Here are the basics:

Ice (1 cup)
greens ( spinach, kale, mixed greens) try to rotate the greens to prevent buildup of oxilates.
1 scoop of protein powder
1 cup of almond milk ( I use unsweetened)
1 sliver of fresh ginger
1 lemon whole, ends cut off
1 cup of frozen fruit ( I buy in bulk at the grocery store)

Add milk, greens, lemon, ginger, ice, blend in a high power blender and add fruit.  If the smoothie is too thick, you can add more milk or lemon juice.  I like lemon juice, because of it's alkanizing properties, and taste.  I use a VitaMix, but, you can use any high powered blender.

Here's my latest Favorite Song! I can't wait to mix it up in a spin class soon!

Sunday, June 1, 2014

Red Quinoa Black Bean Salad

The worst thing I can be is the same as everybody else. I hate that.
Arnold Schwarzenegger
  • 2 cups red quinoa; soaked and rinsed  then cooked.  I use one cup of quinoa uncooked and 2 cups of water. (I use Trader Joe's Brand)
  • ½ of a small red onion 
  • 1 cup of plum tomatoes, halved
  • 2 green onions; sliced thin
  • ½ cup of chopped cilantro
  • 1 15oz can of black beans; drained and rinsed
  • 1 15oz can garbanzo beans; drained and rinsed
  • Fresh Pico de Gallo from the Grocery store, I buy the plastic tubs and keep one in the fridge at all times. I use one whole container for this recipe.
  • 1 can of tomatoes and chilis
  • ⅓ cup fresh lime juice
  • 1 Tbsp. minced garlic
  • 1/4 cup red wine vinegar
  • Salt and pepper to taste
  • Feta sprinkles on top if you like
Cook the Quinoa, toss in the black beans and the Chick peas.  Toss in the rest of the ingredients, including the spices.  Finish with the lime juice and red wine vinegar. Add more or less juice and vinegar to taste. 
I had to share this wonderful picture of my sweet friend Marsha.  She is one of my favorite sweet hearts and convinced me to do the 60 mile Susan G. Komen walk last October.  

Saturday, April 19, 2014

Feet Don't Fail Me Hills and Drills Spin Workout

I teach a 90 minute spin class every other Saturday morning.  I find this to be a challenge mentally and physically! I can teach 60 minute classes without worrying about the playlist, but creating a profile that makes sense and doesn't feel redundant or boring is a challenge.  My goal this week was to create a profile around hills, jumps and intervals of different intensities.  I use the Tabata Protocol 2 times, but, truly we only hit major intensity on the second one.

The Spotify Link Is Included below the Profile Description.
Feet Don't Fail Me... Intro/warm up                                                        
Shake Your Hips - Continue warm up, 3 position climb, on beat change, increase tension, and move position, rotate between hp 1, 2, 3
Throw it on me, finish warm up, climb harder, seated 1/2 to finish standing
BomBomBom- first Interval Set Seated surges increase gear after each one, three at HP 1, two at HP 2 and 3 at HP 3.  Quick surges, getting busy quickly.
Fancy - climb, pedal strokes on beat, increase gear on chorus, finish standing
Visions of Coleco - Interval Set 2 - 30% gear seated surges, recover at 3, 20 sec surges, 10 sec to recover.
Straight to Memphis - my new fav. Jumps, 50 % tension
 Mombasa - Hill repeats seated to standing climb
Barracuda - Tabata Drill - 20 sec surges, 10 sec to recover, add gear to surge, back off gear to recover.
Watusu Warrior Drums - Jump Set 16 ct, 8 ct, 4 ct 1st set med light gear, second set med heavy gear
Reload - Climb, time to get heavy, starting at 40% gear, tempo on beat and maintain cadence, as gear increases. Seated to Standing Climb
The K-Wang - Seated climb, 1st minute is recovery from previous climb.  Pedal Strokes on beat, maintain tempo, gear increases every 20 - 30 seconds.  Goal is to get heavy, keep cadence. Stay seated and on beat. *few 'bombs' I WOOHOO over them. :)
On Fire - Hill Repeats.  Seated to standing climb, heavy at the top of each hill, sprint down back side, repeat 3X
Tribal Tabata- Tabatas.  Getting busy on these, intensity higher than first Tabata.  I coached seated, but, have done HP 1, 2 and 3.
Warrior's Call - recovery 1st minute, get ready to climb, Climb at HP 2-3.  Increasing gear on beat and chorus.
Sandstorm - long challenge 7 1/2 minutes. Seated flat, sprints on beat change, standing climb when beat slows.  repeat 3 times.  at the end of the song, we stay seated and increase gear every 10 - 15 seconds
Whole Lotta Sex Machine -
Spirit and Crane - Last Jump Set Jumps 3 ways, light, med, heavy tension
Fire - End on seated sprints sprint on "Fire!"
Hall of Fame- Cool
Run Every Time - Cool and Stretch


Kale -YEAH! 

Kale and Strawberry Salad
In large mixing bowl, beat vinegar, mustard, honey and pepper with whisk. Beat in olive oil; blend until smooth. Add kale and shallot; toss until kale is thoroughly coated. Gently mix in strawberries. Divide evenly among 4 serving plates; top with croutons and Parmesan cheese. Serve immediately.
cup balsamic vinegar
tablespoons Dijon mustard
tablespoons honey
teaspoon pepper
tablespoon olive oil
bunch (8 oz) fresh kale, ribs removed, cut into bite-size pieces (6 cups)
shallot, thinly sliced
cups sliced fresh strawberries
cup shredded Parmesan cheese

This is a picture of my new bike, we ordered it Friday and hope it's here before next weekend.  More on this little adventure later!

My Daughter and I working out at the Track together.


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