Run With Me!:) Week 4 Session 3

Are you looking forward to tomorrows run?? I know I am :)

Here is the break down:

Time: 40 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes Walk: 3 minutes 

Repeat run/walk segment 6 times 

Cool Down: walk slow and easy 5 minutes 

Stretch: 5-10 minutes :)

Enjoy this easier day and your weekend and next week we will be stepping it up a bit:))

Get Outside and Get Active:))

Summer is just around the corner... Honestly:))

It's my absolute favourite time of year:)

So many things to experience outdoors.

Love picnics by the water:)

This year I already have plans to do a tree top obstacle course, tubing down the gaspereau river, beach time always!!, (I'm so lucky to live by the ocean:), tidal bore rafting, mud sliding, trail biking, kayaking, hiking!!  Fitness does not have to be kept indoors:)

Get out and explore!

The link below has even more outdoor ideas:)

http://www.mindbodygreen.com/0-13935/11-things-youve-got-to-try-before-summer-ends.html

Revitalizing Green Tea and Pineapple Smoothie

Found this on mind body green one day and decided to give it a go.  It's quite refreshing and would be wonderful outside on a warm sunny day.  It has antioxidant properties, anti inflammatory properties from the bromelain in the pineapple; as well as manganese for no e health.  

Serves 2-4

2 cups frozen pineapple

Handful spinach

About 8 mint leaves

1/4 cup raw shelled hemp seeds

1/4 cup cold green tea

1/2 cup original unsweetened almond milk

1.  Add all to blender, ensuring pineapple is on bottom.  Blend together until creamy.

Benefits of green tea

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

Benefits of hemp seeds

http://www.24monthmiracle.com/raw-organic-hemp-seeds.html

Run With Me!:) Week 4 Session 2

Here it is :)

Breakdown for tomorrow's run.

Time: 30 minutes

Warm Up: Walk slow and easy 5 minutes

Run: 2 minutes. Walk: 2 minutes

Cool Down: Walk slow and easy 5 minutes 

Enjoy!:)

Rolling out the foam Roller

Here are a couple of links to videos showing how to use the foam roller.

It's a great tool to invest in for any athlete.

It gets deep into your muscles where stretching alone won't.  I like to incorporate both:)

The following links are mainly focussing on your lower body.

 http://m.youtube.com/watch?v=uLsCTc1zY2Q

http://m.youtube.com/watch?v=eREWF6sLfU8

A little article on foam rolling and why we should do it

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

Run With Me!:) Week 4 Session 1

Woooo!  Week 4 !  So Awesome:)

This week is an easy recovery week.  

Was anyone unsure of how they would do when they started?  

This week we will give our bodies an easier go a we prepare for the week ahead.  You've already come a long way since session 1:) Be proud of yourself and enjoy the week!!!

Break down of tomorrows run

Time 40 minutes 

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes Walk 2 minutes

Repeat run/walk segment 6 times

Cool Down:  Walk slow and easy 5 minutes

Stretch: 5-10 minutes 

Do not neglect the stretch and if you're having a problem area pay extra attention to it ( like me and my right calf).

Later I will post a link on how to roll out muscle tightness.

'Believe in yourself!  You CAN do ANYTHING that you want.  Work hard...stay DEDICATED...stay MOTIVATED.  Be patient because the results will start to show.'

Run With Me!:) Week 3 Session 3

Wow...already 3 weeks into the lean to run program! Time flies when you're having fun:) How's everyone feeling? 

Here is the breakdown for tomorrows run

Time: 40 minutes

Warm up: Walk slow and easy 5 minutes

Run: 3 minutes.  Walk 2 minutes

Repeat run/walk segment 6 times

Cool down: Walk slow and easy 5 minutes

DON'T FORGET Those STRETCHES!:))

Stretching for Running

As promised earlier here are the links to some stretching ideas for running.  It really is so important not to miss this as failure to stretch can lead to tightness and injury.

http://www.active.com/running/articles/5-key-stretches-for-runners

http://running.about.com/od/stretchesforrunners/tp/stretchesforrunning.htm

Run With Me!:) Week 3 Session 2

Wow!  Mid week already tomorrow:) time flys when you're having fun!

I will also be posting today a couple sites for stretching ideas.  I believe in doing dynamic stretches before your run ( a moving stretch) and following your run with static stretching ( held stretches)...these will be explained on the links with the next post.

Here is the breakdown for tomorrow's run

Time: 34 minutes

Warm up: walk slow and easy 5 minutes

Run: 2 minutes. Walk 2 minutes 

Repeat run/walk segment 6 times 

Cool Down: walk slow and easy 5 minutes

Stretch 5-10 minutes!!

Golden Milk

Made with tumeric paste this golden milk 

Has anti-inflammatory properties.  Terrific for joint issues, arthritis.  I tried it tonight and personally found it pretty tasty:)

http://humansarefree.com/2014/05/turmeric-golden-milk-this-elixir-will.html?m=0

Goji Berry Salad Dressing

I eat a lot of salads and like the idea of making my own salad dressing!  This recipe incorporates goji berries ( a super food).  Goji berries are bright orange-red in colour; native to China.  They are often sold dried, like raisins.  The berries are high in anti-oxidants and are thought to have anti-aging benefits, boost immune system, protect vision and prevent heart disease:)

1/4 cup dried goji berries

2 tbsp freshly, squeezed lemon juice

1/2 tsp organic honey

1/4 cup good quality extra virgin olive oil

1/2 tsp lemon zest

Kosher salt and fresh ground black pepper

1.  Fill small saucepan with water and ass goji berries.  Heat over med-high heat until goji are softened, (3-5 minutes).  Drain and reserve 2 tbsp liquid.  Place berries and reserved liquid into a blender.

Blend until smooth.

2.  In small bowl, whisk together lemon juice, honey, blended goji.  Slowly whisk in EVO.  Add lemon zest.  Season with salt and pepper.

Add a little water if necessary to thin out dressing.

The Art of Asking

A wonderfully inspirational TED talk with Amanda Palmer:). Definitely worth the watch!  Abundance, asking, receiving and giving.  A friend sent me the link, an I really enjoyed it:))

https://m.youtube.com/watch?v=xMj_P_6H69g

Run With Me!:) Week 3 session 1

Wow!  Where has the time gone?  On to week 3 of our 13 week learn to run program already!  AMAZING!!

Here is the breakdown for the run 

Time: 45 minutes

Warm up:  walk slow and easy 5 minutes

Run: 3 minutes. Walk: 2 minutes 

Repeat run/walk segment 7 times 

Cool down:  walk slow and easy 5 minutes 

Stretch:  5-10 minutes!!

This will be the longest run of the week.  You've got this.  Each week we are progressing together:))

Cucumber Salsa

It's warming up and BBQ season is here.  This crisp salsa goes over well:)

2 cups finely chopped, peeled and seeded cucumber 

1/2 cup finely chopped, seeded tomato 

1/4 cup finely chopped red onion

2 TBSP minced fresh parsley 

1 jalapeño pepper, seeded and chopped

4 1/2 tsp minced fresh cilantro 

1 garlic clove, minced or pressed 

1/4 cup reduced fat sour cream ( I use Greek yogurt )

1 1/2 tsp  fresh lemon juice

1 1/2 tsp  fresh lime juice

1/4 tsp ground cumin

1/4 tsp season salt 

1. Mix all together first 7 ingredients and set aside.  Mix the yogurt, juices and spices and pour over salsa just before serving.  Serve  with BBQ fish, tortillas or Paleo herb crackers 

Run with Me!:) Week 2 Session 3

Wow!  That was a fast week! Tomorrow is Friday and kick off to the long weekend:)). Lets start it right with our run!

Here is the break down 

Warm up:  walk slow and easy 5 minutes

Run: 2 minutes. Walk: 2 minutes

Repeat run/ walk sequence 6 times 

Cool Down:  walk slow and easy 5 minutes 

Stretch 5-10 minutes !!!

Woo hoo!  Have a blast and an awesome  weekend my friends

XO 💕

Run With Me:) Week 2 Session 2

Not sure about you but I am finding myself looking forward to my next run!

Here is tomorrows run break down 

Warm up: 5 minutes walk slow and easy

Run: 1 minute Walk: 2 minutes

Repeat run/walk segment 7 times

Cool Down: 5 minutes walk slow and easy

Don't forget to stretch!!:)

 Don't worry the next run will be back to 2 minutes each 

Chock-Full Chocolate Surprise Smoothie

Craving a chocolate treat?  Or do you have a child ( husband;)) that you would like to sneak some veggies into?  This smoothie will cover all those bases.  If you ask me it tasted just like melty chocolate ice cream!  YUMMERS!!:D

SERVES 2-4

1 cup unsweetened almond milk

1/2 tsp probiotic powder

1/2 cup firmly packed spinach

1/4 cup frozen broccoli ( about 2 florets)

1 banana

1/2 ripe pear, cored

1 cup steamed cauliflower florets ( Cooled completely) or an extra banana if you don't have a bit of left over cauliflower - to be honest I just used a couple frozen florets

2 tbsp raw cacao powder

2 tsp natural vanilla 

2 tbsp pure maple syrup

1 cup ice cubes 

1.  Throw everything into a blender and purée on high for 30-60 seconds, until smooth and creamy. 

NOTE:  this smoothie is best consumed immediately, or the day it is made. 

Read the link below if you are interested in the benefits of raw cacao 

http://www.builtlean.com/2012/04/12/raw-chocolate/

Run With Me!:) Week 2 Session 1

I'm really looking forward to tomorrow's run!  Excited to get back at it:))

Here is the break Down

Warm up: walk slow and easy 5 minutes

Run: 2 minutes Walk: 2 minutes 

Repeat run/walk segment 7 times

Cool Down: walk slow and easy 5 minutes 

Stretch: 5-10 minutes!!

Have fun!  Enjoy:) 

PS.  HAPPY MOTHER'S DAY TO ALL YOU WONDERFUL MOTHERS:)

Rosemary Thyme Lemon Shrimp

Here is today's supper creation:)

1 lb shrimp, peeled 

1/2 tsp coconut oil 

Dried thyme and rosemary to taste

1/2 pint cherry tomatoes

Juice of 1/4 fresh lemon

1 medium zucchini, spiralized

1 small carrot, spiralized

Cilantro, chopped

1.  Spiralize your zucchini and carrots, set aside

2.  Heat coconut oil in medium fry pan over medium heat setting.

3.  Add peeled shrimp and cook until just pink.

4.  Add in your tomatoes, (pierce with tip of knife so they cook and soften faster) and fresh squeezed juice of lemon.

5.  Cook just until tomatoes are soft.

6.  Per plate add 2 cups of the spiralized veg and top with shrimp mixture and cilantro if using.

Serves 2

Run With Me! Session 3 Week 1/ Some advice on purchasing new athletic footwear!

Congratulations to making it to the end of the week.  Awesome:))

Here is the break down for tomorrows run:)

Duration: 31 minutes

Warm up: walk slow and easy 5 minutes

Run: 1 minute Walk: 2 minutes

Repeat walk/ run segment 7 times 

Cool down: walk slow and easy 5 minutes

Remember Pace is personal but you Should be at a comfortable talking pace during all your warm ups, cool downs and for the entire session including the timed runs.  Your run at this time should really feel more like a shuffle.  The idea is that ultimately the run portions mesh with the walk portions so that your body an mind hardly know the difference:)

Today I had the opportunity to sit in on a talk about proper athletic footwear an how important it is the have the right fit. 

 It's so important as it can 'make or break' your run experience, your enjoyment.  Proper athletic footwear can also alleviate injury.  If your shoes are worn down it is also important to change them!

Here are some key points I learned today:

1.  For running make sure that the shoe bends easily under the ball of your foot.  Should be quite flexible.

2.  The heel of your foot should fit snugly in the shoe.  Stand on your tip toes to make sure that your heel does not come out of the shoe.

3.  Make sure after lacing that the lace holes on either side of the shoe are at least 1 " apart.  

4.  Make sure to the front of the shoe is wide enough so that your toes can spread, and that your longest toe is about the width of a thumbnail away form the end of the shoe by pressing down with your thumb.

5.  Shop late in the day when your feet are their biggest!  The size of your foot can increase up to half a shoe size during the course of a single day from swelling.  ( I didn't know this!!)

6.  If you have some old athletic shoes, bring them with you when searching for a new pair.  Most shoe professionals can determine your gait based on the wear of your old shoes.  (COOL!!)

7.  Your foot shape will make a difference as well as to the type of shoe you should purchase..so know your foot type..be it high arch, normal arch or flatfoot.

When in doubt seek out a shoe professional!  Don't be afraid to ask questions!  

Happy Run day!  Have an AMAZING weekend:)))

Play hard, love hard, laugh hard💕

It's not all about recipes and fitness.

Life is about laughing, loving, learning,experiences and having fun:)

I enjoy being silly and laughing at myself.

Today do something completely random, be silly, laugh, love and always be kind:)

Life is too short to be serious all the time,  and not to have fun!

The link below is jimmy Kimball asking Moms "What is the most shocking thing your kids don't know about you?"

It's a good laugh:) 

Have a wonderfully love filled, fun filled day!

XO my friends 

http://m.huffpost.com/us/entry/5283004?ncid=fcbklnkushpmg00000063

Play hard, love hard, laugh hard💗

Quinoa Coconut Granola Bars

EVEN KIDS NEED HEALTHY TREAT OPTIONS:))

( My son thinks I could make money with these;) lol)

1 cup uncooked quinoa

1 cup gluten free- wheat free oats

1/2 cup unsweetened coconut

1 cup combination nuts and dried fruit

(I used mix of dried blueberries, dried papaya, raw almonds and raw cashews)

1/4 cup raw shelled hemp seeds

2 tbsp chia seeds or flax seeds 

1/4 tsp Himilayan salt

1 tbsp coconut oil

3/4 cup raw organic honey

1/2 cup raw almond butter

3 tbsp coconut palm sugar 

Optional:

1 cup dark chocolate chips

1 tbsp coconut oil 

1.  Preheat oven to 350 F

2. Grease 9X13 glass dish.  Spread oats and quinoa on cookie sheet and toast in oven 8 minutes.

3. Return mix to large bowl and add coconut, nuts, dried fruit, hemp seeds, chia or flax.

4.  In medium saucepan combine salt, raw almond butter, honey, oil and sugar.  Bring to a boil over medium heat and immediately remove.  

5.  Pour sauce mixture over oat mixture and combine until dry ingredients are evenly cooked.  Pour into baking dish.  Press mix down into pan.

6.  Bake 20 minutes.  Let cool at least two hours.

( I cut mine about an hour into cooling.  Would have been much more difficult to cut when hardened fully!)

Note:  if you choose to top with chocolate heat the chips and coconut oil together until melted over low heat.  Dip one side of granola bar into chocolate, then place on wax paper chocolate side up.  Put in fridge until set.

Note: to make these school friendly ie: nut free... Substitute the raw almond butter for organic tahini or pumpkin seed butter... And the nuts for seeds like pumpkin and sunflower.  When I called the school they are nut free not seed free.  Will try this next time:)

Run with me! Session 2 week 1

Tomorrow is session two for week 1.  This week is getting your body ready for the weeks to come.  Is anyone doing this program with me from anywhere else?  If so leave a comment and let us know how you are making out:) I will run in the morning as this works best for me.  Pick the time that works best for you and get er done!

Here is the work out 

Time: 28 minute

Warm up: walk slow and easy 5 minutes

Run: 1 minute Walk: 2 minutes.  Do this 6 times

Cool-down: Walk slow and easy 5 minutes

Don't forget the ever important stretch after at least 5-10 minutes! 

Have fun!!

A little present above for myself to time my intervals:) happy early Mother's Day;)

Learn to Run session 1 day 1 for tomorrow

You've got this!  Up and at it tomorrow for day 1 of this new challenge:)

For me I will run at 830 am. Rain or shine!  A sports watch can help you time your walk/run segments.  

Session 1 week 1

Duration 34 minutes

Warm up: walk slow and easy 5 minutes

Run 1 minute.  Walk 2 minutes.  Do this 8 times.

Cool down: walk slow and easy 5 minutes

Stretch 

Note: the most important thing to remember is that speed is not important at this stage.  Your "run" portion should be a slow jog, always at a comfortable talking pace.  If you find the pace is too slow be patient and resist the temptation to skip ahead; you could increase your risk of injury.  

If you run leave a comment and let me know how you feel!:)

Beginning an Exercise Program? Learn to run with me:) wherever you may be!

When beginning any exercise regime, be it cardio, weights or a combination of both, always starting slowly.  Do not think you can head out right away on a 5 - 10 k walk or run and not feel the effects; especially if you have been sedentary for some time.

Subsequently do not believe you can head into a fitness facility and grab the heaviest weight you believe you're capable of and just rep it out.  How maybe reps would you get?  One?  Two?  Maybe 3?  How is your form?  This is a sure way to injury.  

There are key points to know first.  Form is so important to learn before you begin any heavy lifting routine.  

If you aren't sure about using the weight room equipment or proper form and technique, pay the extra few dollars for a trainer until you have the movements.  Do not look at what the person beside you is doing... There is a large chance their form is incorrect and if you are new to this you could be setting yourself up for injury,  or frustration if you find something isn't working.

You want to feel that you have had a workout ( and I know nothing is more empowering than conquering a goal or a sweaty workout!)

You also still want to be able to move about the next day!! AND I WANT THAT FOR YOU as well!  Fitness is one of my PASSIONS and I would LOVE for anyone to discover that passion as well along with all the HEALTH BENEFITS!

"EXERCISE TO STIMULATE NOT TO ANNIHILATE.  THE WORLD WASN'T FORMED IN A DAY,  AND NEITHER WERE WE.  SET SMALL GOALS AND BUILD UPON THEM."

If you enjoy yourself and can still move the next day you are more apt to be consistent.  Consistency is the key to reaping the rewards if an active lifestyle.   Expect a small amount of stiffness, as your body adapts this will too.

Starting out easier with a shorter cardio session or lower weights (12-15 reps for 1 set per body part first off) is a terrific way to begin.

Your muscles are learning and need the chance to adapt.  

Just because you may have been active in the past does not mean you can jump right back into your old routine either.  I've seen a lot if disasters and near misses working in a fitness facility with people grabbing the heaviest weight they think they can do without working their way up in small increments.

Once you've been doing this for a couple weeks and feeling good, then you can slowly increase your sets , then your weights, or increase your cardio time, and then resistance if using a cardio machine:)

You're body will adapt over time and its important to increase when you feel ready.  

Always stretch at least 5-10 minutes after every session!  I know from experience the damage that can be done over time if you neglect to work on your flexibility component as well.

Lastly, I am not usually a runner, but I have decided that I would like to work on this; and not feel like I've been put through the ultimate test just running a 5k.   I have decided to commit myself to a learn to run 10 k program  3 days a week for 13 weeks.

I begin Monday:) I will share the program with you the day before and I would love for you to join me from where you are! We can become fit and encourage each other as we go!

Join me here on my blog and share/comment as you go!

Until then have one fantastic weekend!

PS A stop watch will come in handy.

10 healing herbs you can grow on your own

This link is from Mind Body Green

http://www.mindbodygreen.com/0-11016/10-healing-herbs-you-can-grow-at-home.html

I'm sure there are many others you can grow too.  I am a huge believer in adding in organic natural healing herbs when I can.  I use cilantro almost daily as it is by far my favourite in taste!

Chicken Loaf

Creates this little recipe the other week.  Really simple and quick to make.  I really enjoyed it; so did my children:)

In fact it's on the menu again this week

2 lb lean ground chicken

1 medium onion, chopped

1 free range egg

1 cup gluten free wheat free oats

1/2 cup Mr Spice honey BBQ sauce 

( mr spice is extremely low in sodium, organic, gluten free, fat free, wheat free  and full of flavour)

Italian seasoning to taste 

Bake at 350 F in oven until cooked through 

Serve with cilantro and green salad to complete your meal

Raspberry-lemon Cheesecake smoothie:)

Serves 2

1 cup coconut water or water 

1/2 tsp probiotic powder (optional)

3/4 cup raw unsalted cashews, soaked ( 2-3 hours)

1 cup raspberries, fresh or frozen

1/2 banana

3 tbsp freshly squeezed lemon juice, plus more to taste 

1 tbsp pure maple Syrup, plus more to taste

1 tsp vanilla extract

1 pinch finely grated lemon zest, plus more to taste

Pinch of natural salt to boost flavours ( I used Himilayan )

1 cup ice cubes, more if using fresh berries

Throw all ingredients in blender and blast on high for about 1 minute, until smooth and creamy.  Tweak flavours to your taste. 

Note: this recipe came from my new book The Blender Girl

I did add a tsp of maca root powder as I believe in adding Superfoods and herbs where one can:). Also choose organic when available and if not then wash your fruits And vegetables really well.

Yummy treat on a hot day!  Now to have a hot day! Lol 

Enjoy :))

XO