Sardine and Brown Rice Summer Bowl

Surprise… SARDINES!! It’s not even a surprise anymore is it? I’m sorry I know my obsession is a little over the top but when you mix them with things you really forget that they are even in there. This recipe has a sort of asian feel with the coconut aminos, ginger, and cumin.

And, with inflammation bashing superstar turmeric, and side kick black pepper for increased absorption, your body will thank you the rest of the week.

If you REALLY HATE sardines, then swap them out for some organic chicken or black beans if you want to keep an all veggie vibe.

Warm rice bowl

Ingredients

Directions

  1. Cook brown rice according to packaging
  2. After about 20 minutes of the rice cooking, add in turmeric, ginger, tomato, pepper, and a little bit of salt.
  3. Cover and continue to let simmer until rice is cooked
  4. While waiting debone sardines and slice cucumbers
  5. Once rice is done, mix in cucumbers and coconut aminos and top with the sardines!

 

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My Dog is Sick

Poor little fluffy guy, we all love our pets and hate to see them suffer. Thinking the best option is to whisk them off to the magical veterinarians office is common practice. I too have always gone to my vet and trusted her blindly when it came to the health of my pup. Obviously these past couple of years I have had a dramatic change, or I like to think of it as an UPGRADE, in my lifestyle. But along the way, I forgot about upgrading my furry companions lifestyle.

We always fed him the best food, and did switch to an organic brand over a year ago, but didn’t even think to change up his health care, until recently. The conventional vet failed us, of course not her fault, we can never know a dogs reaction to a medication, but I should have searched for my own answers. My dog, Murphy, was having lots of watery diarrhea, and just not feeling so hot. So I took him to the vet, they did a stool test, found out it was coccidia. A bacterial parasite that can cause a host of digestive issues in dogs. We can thank conventional medicine for stool testing, without it we wouldn’t have known his issue. But the problem began when he started his treatment medication.

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Like people, not all medication agrees with everyone, or every dog. The poor pup started getting seizures! The past few days he has been seizure free, after stopping the medication. Now still needed to treat his infection, I have found a whole host of other options, that I’m really excited to share!

Just like people, dogs respond to herbs, teas, tinctures, even probiotics! Through my research I found a few very viable options that will hopefully treat his infestation. It never even occurred to me to treat my dog with oregano oil for parasites or milk thistle for his liver. But now I know that there are safe products out there for dogs to also benefit from an organic lifestyle.

Check em’ out, I’ll be trying them later on this week.

Probiotics for the Pup: For digestive health and helps to boost immunity, especially after antibiotic use

Milk Thistle Supplements: Helps keep their livers healthy, and aid in detoxification

Natural Flea and Tick Defense: Conventional flea and tick meds are full of harsh chemicals that aren’t ideal for dogs, or humans!

Anti-Parasite and Worm Mixture: We all deworm our dogs, why not try a more natural option made with garlic, cloves, and other herbal powerhouses. This is what I’ll be using on my dog to get rid of his coccidia.

I hope your now thinking about detoxing your favorite furry friend’s medicine cabinet! Comment any other great natural remedies you use on your pup, I’d love some more ideas!

Bite Me, With Love


Bone Broth Cleanse

Blondie Blabbering

So I’m a little late this year with my spring cleaning, it is the end of May, but as the saying goes, better late than never. When I say cleaning I’m more referring to CLEANSING. Over the years not only do our closet fill up with things we no longer need, but so do our bodies. You really don’t need to keep that hat your ex gave you 3 Christmas’s ago … TOXIC.. no thanks, the same thing goes for our bodies. Toxins accumulate as we are exposed to more and more CHEMICALS on a daily basis and to help feel our best selves a good cleanse now and again is exactly whatcha need

You can cleanse with juices, you can cleanse with eating fresh veg or even just water for the crazies out there, thats a little to intense for my liking. I choose to cleanse with a nourishing BONE BROTH. Bone broth not only cleanse but it also strengthens your digestive system. Many of us have whats called leaky gut. If your a fan of Dr. Josh Axe, then I’m sure you’ve heard this topic mentioned in many of his talks. He actually has his own brand of bone broth and collagen which I’ve heard is pretty good. No offense to him but I still prefer to make my own… Independent AF.

What is the point of a bone broth cleanse?

If you haven’t heard Dr. Axe’s explaination, no worries.. here are the most important tid bits. 

  • Helps to Heal and Seal the Gut to prevent molecules from breaking through and reeking havoc, these leaked out molecules in some cases can be a root cause of autoimmune disorders!
  • Resets your Leptin Levels, as any fast would. Leptin is the hormone responsible for our SAIETY, when its out of whack its hard to listen to your bodies cues for hunger and fullness.
  • Clearer Mind, this is from my own personal experience, I find that after my bone broth cleanses I am able to think clearer and focus better
  • Feel in Control of Appetite, this goes along with reseting your leptin levels, I always feel like I am better able to ignore cravings and go about my day.
  • Healthier Hair, Skin, and Nails, thanks to increased collagen, the building block for all our beauty bits.
  • Better Nutrient Absorption, with a healthier gut lining comes the potential for the nutrients you get from the food you eat to be better absorbed!

 

How to Make

Get some ORGANIC chicken or beef bones, I prefer mine to still have some fat on them, so the broth is a little more hardy, add all the leafy green veggies, garlic, onions and herbs you desire. PLUS don’t for get the ACIDIC medium, such as Apple Cider Vinegar to help draw out the collagen, and minerals from the bones. Exact recipe and cleanse break down HERE

How do I Start?

You don’t want to just go all in bone broth cleanse mode if you’ve spend the past few months snacking on gluten free pretzels or cooking up your favorite pizza. You’ve got to take it slow. The body doesn’t like too much change too fast and it will get overwhelmed with all the extra toxins being released.

That said, you want to start with 3 days of clean eating, don’t eat anything that comes in a package and only shop on the outer rim of the grocery store. If you can avoid caffeine and dairy thats an even bigger plus! The next 3 days veggies only, you want to create an alkaline environment in the body. Then start up with your bone broth cleanse. It’s helpful if you start making your broth on day 2 of the veggie cleanse so you can make extra and theres enough time to really draw the collagen out.

How Long do I do this?

To get the HORMONE BALANCING benefits you want to go at least 72 hours ( 3 days) because thats how long it takes to reset hormone levels according to the research done by Sara Gottfried’s team. Check out her book on the hormone reset diet HERE.

If your feeling hungry add a 1 tsp of a organic HEALTHY FAT, I like olive oil, to the broth. This will help keep you energized. I stay under 3 Tbsp of fat per day on this portion of the cleanse.  I have done 4 days bur this time I decided to do 3 due to time constraints and I still feel as great after these 3 days as I did after 4.

Cheers to Health Babes

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Helpful Tips 

  1. Be gentle with yourself, don’t beat yourself up if you aren’t able to go to your favorite spin class because your too tired. Your body needs a break. Thats what these cleanses are for. Digestion gets a break, your muscles can get a break too.
  2. Add healthy fats to the broth if you are so hungry you just can’t take it
  3. Have some of your favorite teas and a little bit of green stevia. Sometimes its nice to have a little sweet taste. I recommend Milk Thistle Tea, as it helps liver function.
  4. Make a low key activity list, I’m sure you have some extra paperwork or emails to catch up, take this lower energy as a gift and do low key things that you wouldn’t do otherwise.
  5. Drink PLENTY of WATER, remember your detoxing, water will help flush out the toxins faster so they don’t just accumulate right back up!

Comment any questions below, I’d be happy to answer. I’m sooo passionate about this cleanse, I really feel like it was the final push my body needed to really help clear out my candida!

Bite Me, With Love

 


Bone Broth Recipe

My beloved bone broth, heres the exact recipe I use to make it. And if your curious I use my VitaClay Clay pot, basically a clay version of a crock pot. I prefer the clay version because then I don’t worry about heavy metals coming in from the metal of most crock pots.

The Recipe : as always keep the ingredients ORGANIC if possible

Ingredients

  • Bones and back skin from 3 Whole Organic Chickens ( roast 3 birds and keep bones in freezer)
  • 2-3 Chicken Feet ( if your too grossed out.. omit… its cool.. I feel ya)
  • 2 Chopped Onions
  • 10 Garlic Cloves
  • Fresh Thyme, Oregano, Sage, Rosemary
  • 1 Small Bottle Apple Cider Vinegar
  • LOTS of Filtered Water
  • Vital Proteins Collagen 
  • Olive Oil or previously saved Chicken Fat
  • Black Pepper
  • Himalayan Sea Salt
  • Fresh Turmeric Root, might as well add some inflammatory properties to our broth while we are at it.

In a pinch: Premade Organic Bone Broth 

Directions

You are going to want to plan a little for your cleanse because it will make it a lot easier and more enjoyable if most of the work is already done before you get a little more tired than usual. So I’m going to break the directions down by days of the cleanse….

Remember: First 3 days: Clean Eating, Next 3 Days: Just Veggies, Last 3 Days: Just Bone Broth  and then slowly transition back to grains, nuts, and meats.

On the night of Day 2 of your just veggies portion is when you will start making your broth, it takes a good 12-24 hours for the collagen and minerals to really be drawn out of the bones. To begin…

  1. Get out your cooking instrument
  2. Place bones of 2 birds, 2 tbsp apple cider vinegar, 1 onion, 5 garlic cloves, some of the fresh spices, 1/8 cup of chopped turmeric root and two chicken feet into your pot
  3. Pour filtered water over until almost full, or according to the filling capacity of your machine.
  4. Set to a low heat and cook for 12 hours, so overnight and when done remove broth ( retain bones) and place in refrigerator, ready incase you run out of the fresh stuff.

Now it is your last day of veggies, so you want to get more bone broth brewing for the first day of your bone broth cleanse.

  1. Keep bones in pot but add in another chicken foot and a few more bones
  2. Add more fresh herbs, 2 more tbsp apple cider vinegar turmeric, another onion and more garlic cloves.
  3. Lastly add the filtered water, and once again cook on low heat for 12 hours

It is now day 1 of your bone broth cleanse and you have fresh bone broth waiting for you  in your crock pot. Take a mug full, add some salt, pepper, and 2 scoops of collagen.

The key with the cleanse is to continually refill the crock pot with fresh filtered water as you take more and more broth. On the second day add a few new bones and take out some of the old. Add about 1 tbsp of apple cider vinegar each day to be sure your getting the most out of the bones.

The reason you have the back up broth is just incase you drink a lot one day and the broth is really watery, you can heat up the first batch you made.

I drink about 6 to 8 cups a day. 3 of which I add collagen and a Tbsp of fat. This helps me stay ENERGIZED and go about living my normal life without feeling to run down! Feel it out for yourself, everybody is different.

And don’t forget to check up with your doctor about doing a fast… it might not be the best option for everybody. Remember… I’m just a health nut who likes sharing my experiences, not a doctor.

 


Cinco De Mayo

Cinco De Mayo

Not sure what to make for your Cinco de Mayo party full of friends with all sorts of foodie preferences?! Well don’t worry, you’ll keep your gluten intolerant, vegan, and soy avoiding pregnant friends all satisfied with my recipes, which follow The Food Standards criteria.

Easy Peasy Guac

If you’ve gotta keep it a little more normal or vegan don’t add the sardines but for your daring, health loving friends this is sure to impress.  I would suggest multiplying the recipe by whatever number of people you plan on entertaining or hoard it all to yourself… I eat the whole thing.. I don’t share.

Ingredients

  • 1 avocado for each person you think you will be feeding  I do a whole one even when its just me though .. I’m a little obsessed
  •  1 medium tomato chopped into little squares
  • 2 cloves minced garlic
  • 1/4 chopped onion
  • 1/2 a lime
  • Himalayan sea salt to taste
  • ground black pepper
  • optional Sardines

Method: This is the least messiest and efficient way I have come up with to make Guac

  1. cut avocado long way, remove pit with spoon and peel off outer skin
  2. place avocado in bowl or molecajete  <= exact one I have + PRIME
  3. add 1/2 lime, some salt and pepper, garlic and onion
  4. smash and bash it, way easier with molecajete! <= cheapest for sale on amazon
  5. add tomatoes and more delicately spread them out
  6. Volia! you have made you Guac now serve!

Dipper Suggestions

For the boys: gluten free corn chips, sweet potato chips

For the health conscious folk: all the colors bell peppers, chicken breast, shrimp, jicama

Black Bean Soup

If you’re having a nice sit down kind of meal or have a crock pot you can leave on the serving table, your guests are sure to get a KICK outta this one. You don’t have to add the cayenne but whats Cinco de Mayo without a little spice!
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Ingredients

1/2 Cup Soaked Black Beans

2 Cups Filtered Water

1 Tomato

2 Cloves Garlic

1/2 Cup Chopped Red Onion

1/2 Tbsp Coconut Oil

1 Tbsp Chili Powder

Himalayan Sea Salt and Pepper to Taste

Fresh Squeeze of Lime Juice

Optional: 2 Scoops Vital Proteins Collagen

Directions

  1. Add water, onions, garlic, and black beans to small sauce pan
  2. Set on high heat until boiling, once boiling reduce to a simmer and allow to cook for about 35 minutes or until beans are soft
  3. Add tomatoes, chili powder, pepper, salt, and  lime juice, continue to simmer for 2 minutes
  4. Remove from heat, place in a bowl, plop in the coconut oil and collagen and enjoy!

* A sprinkle of Cilantro is also a nice touch! Plus its a awesome for removing excess heavy metals and is a great source of vitamin A.

Spiced Up Chicken

Real simple people, ya take some chicken ya take some spices, you add some cute bowls with salsa, plain unsweetened greek yogurt, and the guac… everybody is happy, except your vegan and vegetarian friends.. soo make the veggie dip I suggest next.

Ingredients

  • 2 lbs Organic Chicken Breast
  • 2 Limes
  • 1 Chopped Yellow Onion
  • 3 Cloves Minced Garlic
  • Freshly chopped bundle of Cilantro
  • 1 Tbsp Coconut Oil 

For the Spices, adjust according to your preference I did about a tbsp of each besides the chili, I did a 1/4 to really coat everything

  • 1/4 Cup Chili Powder
  • 1 Tbsp Cumin
  • 1 Tbsp Onion Powder
  • 1 Tsp Cayenne
  • Salt and Pepper to Taste

Directions

  1. Chop up chicken breast to bite sized pieces and coat in lime juice, and spices
  2. Heat sauce pan on medium heat and melt coconut oil, add seasoned chicken, onions, 1/2 the cilantro and garlic
  3. Cook on medium till chicken is no longer pink
  4. Once cooked remove from pan place on serving plate and sprinkle with leftover cilantro

Vegan Fiesta Dip 

Everyone loves veggies and dip, especially your vegan and vegetarian friends, but don’t forget they wont enjoy something thats made out of dairy! This dip is the ULTIMATE solution.

Ingredients

Directions

Find your serving bowl, add the yogurt, and the flavorings and volia, your done.

If it is looking a little watery, don’t be afraid to add a little coconut flour just to thicken in up!

What are you cooking for Cinco De Mayo?!

 

 


Extra Earthing on Earth Day

Happy Earth Day!! I hope  you are giving our planet a little extra loving today and NO, an Instagram post about a pretty tree or flowers DOESN’T COUNT. Get outside and plant a tree, or make it your mission to recycle all those extra plastic bag you may have laying around.

There’s a million earth loving tips I could bombard you with, but I ‘ve decided to go a different route. I’m gonna tell you a little bit about Earthing. If you haven’t heard of it, it’s a great way to get connected to … well the EARTH.

Why would you want to get connected to the earth?

  • less stress
  • better sleep
  • a sense of calm
  • reduced inflammation

Just a few of the tooted benefits of earthing…Learn more of the science behind it HERE.

Well know that you know how awesome it is, I’m sure you want to GET TO IT…. but may be overwhelmed by the thought of what you’ll have to do to reep all these lovely benefits. Your probably thinking your going to have to meditate in the forest for 3 hours or go hiking barefoot in the arctic tundra.. but don’t worry it’s much simpler than that.

Simply take off your shoes and socks and go for a walk, in your yard, in your neighbors yard, in the dirt outside your office, or  on the beach in the sand, which is actually the best place to do it. Since its earth day, if see some TRASH on the beach pick it up and take it outta there! Who knows you might save a few sea turtles,( depending on where you live) and I mean they are adorable, who doesn’t want to help save a wittle baby SEA TURTLE!

So give earthing a go on earth day! Feel great, pick up some trash, get connected, and thank the earth for all the delicious food and beautiful goodness she provides!

Let me know how your earthing experience went. I have a funny earthing story about my mom, comment below if you’d like me to share on my next post!

Bite Me, With Love

 


Earthing

While some of you out there may be fully embracing your inner wild woman, witch, wizard, caveman or whatever you may like to call it, others of us have yet to catch on to burning sage in every room of the house each morning or using shungite to protect us from harmful EMF rays. And yes, shungite is actually a stone that is thought to help protect us from EMF rays, ie the harmful energies emitted from our electronic devices.

They actually make shungite attachment stones for phones, in honesty I have considered it myself, I like to embrace my inner wild woman every once and a while. But today we are here to talk about EARTHING, something that is a little easier to wrap your head around. Plus it’s a very enjoyable activity to add into your busy fitness junkie schedule.

Earthing has all sorts of benefits! Some of its recorded benefits include reducing inflammation and chronic pain, improving sleep, increasing energy, lowering stress, improvement of blood pressure and flow, protects us from EMF rays and help support adrenal health. All of which are directly related to detoxifying the body from heavy metals, environmental pollutants and free radical damage. Lastly and especially interesting for all you gym gods, it is even theorized earthing shortens recovery time from injury or activity ( i.e weight lifting), HELLO GAINS.

And, well all know less stress mental and physical means less cortisol and more focus on muscle building and fat burning. No matter what your health goals, earthing can support you.

So, now your probably like cool, earthing has all these great benefits but how do I do it. Simple, take off your shoes and socks and walk on the bare ground, like yes outside in your dirt or grass for an hour or so. Even just walking around your house without shoes or socks for 2-3 hours a day is considered beneficial, even walk around your friends house without shoes or socks, it doesn’t matter, just go barefoot!

Earth DayThe best place for earthing is actually on the sand, hello great excuse for a romantic stroll on the beach. Next time your significant other is begging for a DATE NIGHT and you just want to go get your pump on, take them for a walk on the beach. They will be impressed by your romantic gesture and you’ll be happy to know that you are helping your muscles recover/ heal your body.

Now your probably into this whole earthing thing but for you to actually try it I’m sure you want some science, some blog on a supplement website is probably not enough to convince you. So heres the science, in todays world our bodies are being bombarded with POSITIVE IONS, thanks toall of our much loved technological advances. In our bodies we want a balance between the positive and negative electrons, many of us today are harboring and excess of positive ions. Positive ions are a similar concept to free radicals, they create damage and inflammation inside the body.

Essentially, positive particles destabilize us, by allowing our feet to come in contact with the earth, which is full of negatively charged ions, we neutralize these positive ions bringing our body back into balance. When your body is not in BALANCE you are not functioning at your optimal level! Now take off your shoes and try some earthing today, although maybe not in the gym I don’t want you dropping any barbells on your toes!

And just P.S if your still not convinced many Olympic athletes, Tour de France competitors, and marathon runners actually practice Earthing too!

Comment Below and let me know how earthing went for you! Or even if you think this stuff is totally wack, I would love to know your opinion. Would you even try earthing?

Bite Me, With Love


Health Benefits of Sunflower Seeds

I’m sure at some point everyone has enjoyed a nice bag of sunflower seeds, wether you were at a baseball game or just chopping down a few on a nice summer afternoon. If you haven’t well, to put it nicely, YOUR MISSING OUT.

Now, when I was younger, sureee a bag of traditional salted sunflower seeds would do the trick, but  today I much prefer to chop on the SPROUTED organic variety. Sprouted sunflower seeds are actually relatively easy to find. Check out my favorite brand, GO Raw or give Living Intentions a try, they offer trail mix type bags of seedy goodness all with varying flavors.

To make you want to eat sunflower seeds even more this spring, here’s a short little list of their top nutrients and benefits associated with them!

Benefits of Sunflower Seeds

Magnesium: plays an important role in calming the body. Plus if OSTEOPOROSIS is in your family your gonna want as much of this mineral as you can get ( ok not quiet, don’t wanna go over board, but you get the picture). Magnesium helps the absorption of calcium into the intestines, therefore helping the overall absorption quantity.  Researchers have been able to induce osteoporosis in animals by feeding them a low- magnesium diet! CRAZY!!! A quarter cup of sunflower seeds give you more than 25% of the daily recommended value of magnesium!

 

Selenium: A not exactly well know nutrient but essential nutrient. It functions as an antioxidant that can help reduce swelling in the body. It has a special pace in glutathione production, a enzyme that plays a key role in the bodies DETOXIFICATION process.  ATTENTION thyroid suffers, selenium is also plays a critical role in thyroid hormone metabolism. If you know anything about the thyroid it converts the less active T4 hormone into the more active T3.  A 1/4 cup of sunflower seeds offers 34% of your daily needs.

Vitamin E: As a powerful antioxidant, helps fight free radical damage, something we should all want to avoid.  Also those who have a predisposition to HIGH CHOLESTEROL, benefit from the protective properties of Vitamin, which stops free radical damage occurring on LDL ( the bad cholesterol). When free radical damage that occurs on this “bad cholesterol”, it may initiated the early stages of atherosclerosis ( hardening of arteries). A 1/4 cup of sunflower seeds has 82% of the recommended value .

Vitamin B1: Easily lost through cooking, raw sprouted sunflower seeds are a great way to get your daily recommended value, as a 1/4 cup offers 42%. B1 helps to promote energy production from carbohydrates and fats. If you know anything about the Krebs cycle, lets just say vitamin B1 plays a very important role in getting the early stages of this energy generating cycle flowing. We all need energy to keep moving, breathing, and grinding. B1 is also important to the “structure and integrity” of the brain cells, according to Worlds Healthiest Foods.  Keep those BRAIN cells healthy and add some B1 to your daily smoothie with a sprinkle of sunflower seeds!

Do you eat sunflower seeds often? Do you even like sunflower seeds?!

If you have a great recipe with them and you’d like to share PLEASE DO!


Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=57

http://www.globalhealingcenter.com/natural-health/health-benefits-of-sunflower-seeds/

 

 


Recharge Your Energy With Crystals

If you haven’t realized yet, I’m a total health werido. There are not many healing modalities I wouldn’t try, I actually cant even think of any off the top of my head that I wouldn’t try. But today we are gonna talk about crystals! Not only do they make great mantel or shelf accessories but they are also very useful for healing!

Did you know each Crystal has a different effect on your mind and/or body? Often times the crystal you need will choose you.. lol sounds like Harry Potter and his wand, but its sorta similar, #magicalfeels.

But in all seriousness though, I used to work in a store that sold crystals, people would come in and buy jewelry with crystals and not really know what they meant. I remember one lady came back a few days later shocked with what she had chosen.She told me she had been a long time sufferer of panic attacks and severe anxiety. The other day she had chosen a piece of jewelry with LepidoliteLepidolite is a stone that is known for its calming energy, perfect for someone with anxiety issues! She didn’t know this beforehand, she just was drawn to it! Get your own cute Lepidolite bracelet here to help calm your anxiety!

Anyways Now that you know I’m not crazy and crystals really are magical little energy powerhouses, check out how to recharge your energy with crystals!

The easiest way is to just hold a crystal in your palm. But for the best recharge, you want to hold two crystals, 1 in each hand. Also quartz is the best crystal to use, it is powerful but gentle. Available for purchase here!

Recharge you energy with crystals

How To

You hold one crystal in your left hand pointing inward ( towards your body) and you hold the other crystal in your right hand pointing outward (away from your body).

If your confused.. take a look at my diagram hah! The idea is that the energy will circulate through your body from 1 crystal to the other.

Hold for about 5 minutes, you can be standing or in a comfortable seating position!

And… ZINGGG.. do you feel more energized? Sometimes  even just the quieting of the mind for a few minutes can bring us our energy back, so if you don’t have quartz on had or are waiting those 2 days to get it.. thanks Amazon Prime..Try just sitting in silence for 5 mins and see how you do!

Keeping in with the whole idea of Magic and Beauty, today’s Blondie Bite is a Watermelon Radish Salad! Even if you don’t like radish and don’t think you ever will, this recipe is worth checking out just for the pics!

Bite Me, With Love

 


My Workout Routine

I’ve recently had a few inquires, on the blog, and in real life… about what I do for WORKOUTS.  Now theres not tooo many pics of me on here, but I would describe myself as reasonably fit with a strong lower body. To be honest my ARM, BACK, and CHEST game could use a little work.

But I’m, I guess you could say, a PETITE and sorta dainty girl and would like to continue looking like a girl. I’m not a fan of being overly muscular, but I would like to be able to do a little more than a few push ups!

So here’s me…

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…HI

I LOVE exercise, it is my happy place, hiking, walking, biking, horse riding, spending a couple hours in the gym, like I’d probably even be game to play golf… I just like to be active.

About my ACTUAL WORKOUTS : To stay in shape and get stronger ( last year I started with a 20 lb barbell, now I’m up to 100 lbs with the big girl bar), I do a number of things…

I have a ROUTINE. The one thing I’ve noticed is that having a routine is the most effective way to reach your fitness and health goals.

In the mornings, besides starting my day with a warm ALKALIZING drink ,I head over to my yoga mat to do my morning work, consisting of a few rounds of ab work, squats to get that blood flowing and a 5 minute yoga routine! Yes, there are some days where I don’t get around to it, but for the most part its the beginning of all my days.

Now about CARDIO. I used to only do cardio, a little over a year and a half ago I finally switched things up and started seeing real changes. So as of now I only WALK, and do the SPIN BIKE for HIIT. I do a HIIT workout about 3 times a week, its only 4 minutes long + warm up and cool down. I believe this is all I need, in the wild humans probably didn’t have to out run a predator  for more than 4 minutes.  On days when I’ve done my pre workout stroll and still feel a little sleepy I throw in a good 5 minutes of jumping! It’s lots of fun and get that lymphatic fluid moving.

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Onto my weight lifting habits, or as I like to call them, THE GAINZ:  I love working out my lower body, especially my BUTT hehe. I do two butt specific workouts a week and 1 overall KILLER LEG DAY as I like to call it. So thats 3 days a week where I’ve got my booty working. Now I want to be clear, these are not particularly long workouts. I do a little walking or spinning warmup, do my activating exercises then dive into my weight bearing moves only for about 30 – 40 mins. PLUS once per week I’ll finish a booty workout with 20 mins on the stair master. Good luck walking after that one.

2 Days a week I focus on my arms/chest and back, which usually incorporates the core soooo thats the reasoning behind me not having a “core day”. I don’t go super heavy on my arms, most exercises I do are body weight or I use 5-6 lbs. For my back and shoulders though, I do try and use as much weight as I can. I mostly use machines when trying to target the back and shoulders because I am not incredibly strong and the machines help me be able to lift more while avoiding possible injury.

Speaking of avoiding possible injury… STRETCHING people… DO IT. Or better yet, use a rumble roller or a foam roller to really get into those muscles and loosen things up. Learn more about the benefits of foam rolling HERE.  I also like to incorporate a yoga class once or twice a week depending on my time limitations. I always feel so relaxed, calm, and all stretched out after a good session.

So peeps, thats the basic overview of my workout routine. One of these days I’ll get around to making a video of my workouts or writing them all down for you all!

What are your workouts like? Do you have a favorite workout class you like to go to?!

Bite Me, With Love