WELLNESS RESET & GIFT BOX GIVEAWAY


Could you use a reset?

From Covid and quarantine, to protests, and political views, who hasn’t been a little off their rocker?!

It’s times like these when it’s most beneficial and necessary to find support in achieving balance with health and self care.

Have you taken the action steps necessary to take care of yourself holistically?

It doesn’t have to be hard!

Kalli and I created an incredible program to make this process easy and fun for you!

Kalli (CEO of Studio Ginger) and I have come together to develop a 10 day virtual retreat to come back enjoying the self care routines including virtual fitness classes, plant based nutrition education and meal plans, mindset exercises, and even products sent to your home!

Toned in 10

Our “Toned in 10” holistic health reset challenge starts June 22 and there are only 10 spots left eligible to receive a gift box (value of over $150) including a full sized tub of KOS protein powder (your choice of flavor!), a full sized tub of Bogavia essential face cream, full sized box of Banza pasta, Karma Nuts, and more!

What’s Included?

  • Daily virtual group fitness classes
  • Daily nutrition and mindset workshops
  • 10 high protein vegan full days of eating meal plans
  • Gift box (if you are one of the first 50 people to sign up!)
  • Facebook group community, connection, and accountability
  • One-on-one accountability with Kalli and I
  • A self care transformation coming from love and empowerment!
Who can join?
This is open to anyone looking for an health upgrade with mindset, plant based nutrition, fitness, and community

When is it?
June 22-July 1st, 2020

Where is it?
Facebook group community and Zoom calls for classes and workshops.
Classes and workshops are recorded – so no worries if you can’t make them all!
Daily accountability of your choice: text, voice memo, instagram message, up to you!

Pricing
Early bird price: $99 for the whole program + gift box until June 18th!
Regular Price: $120 if you sign up after June 18th.

CLICK HERE to sign up for the TONED IN 10 challenge

Set the right goals

I got off the phone today with a client who is just finishing up with my online holistic health program.

She was so liberated because: she came in to work with me with the goal to lose 8lbs, and left the program feeling more free, intuitive, balanced, confident, and happy (and not weighing herself at all)

She previously had goals to lose weight, which left her feeling anxious around food, and in her body.

She now has goals to take care of herself, and has new empowering beliefs around what is possible for her!

Our Story
Kalli and I have a unique spin on wellness and self care.
We share in the video above our story with disordered eating and our approach to helping people achieve health in a balanced way.

We’re not here to focus on weight loss or rigidity around clean eating and forcing exercise.

We’re here to embrace what true holistic health looks and feels like: free, confident, present, grateful, proud, and sustainable.

Do Not Miss Out!

This is going to be so much fun!

As someone who values their well being reading this email, I know you are willing to do what it takes to step in the discomfort of taking full responsibility for your health.

CLICK HERE to sign up for the TONED IN 10 challenge

and feel free to respond to this email with whatever questions or concerns you have, would love to connect!

Can’t wait to see you in there!

✨
Be sure to send this email to a friend who could use some help!
If you’re reading on your phone, screenshot and tag me on instagram in your stories @vitamin.katie and let me know how this was helpful. I would love to connect 💙

If you’d like help on your health and fitness journey, click here to apply to work together.

Sending love!
Katie 🙂

You can get 20% off using code VITAMINKATIE on all products from these distributors:
My FAVE Redd Vegan Adaptogenic Protein Bars
Your Super Superfood Blends, Teas,  and Organic Plant Protein
Lyfe Fuel Fortified Protein, Super Algae Omegas, and Probiotics

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11 Ways to Improve Endurance

 

So you wanna be a superhero? Me too. Let’s start with endurance.  I’ve got the research, now all you have to do is put in the effort. Here’s my 11 tips:

1. Train

Think you have to keel over to improve your endurance? Think again. According to the ACE Personal Trainer Manual 5th edition, studies have shown that endurance improvement favored those who had performed more zone 1 training.

80% of training should be done at intensities where speech is comfortable (zone 1) and only about 10% of training should be performed at intensities above VT2 (zone 3, where blood lactate increases significantly).

It would make sense that this 80% zone 1 training should, for the most part, be performed relatively high in zone 1.  So, if you are just getting into endurance activities like running, just getting started will improve your endurance.  However, to really get your speed up and improve, get a little uncomfortable with the “talk test.” Can you sing comfortably while you are running? If you can, then you can definitely try to go a little faster. Get on those hills, and laugh fearlessly at your struggles!

2. Hydrate

Did you know that muscles are 70-75% water? That’s right! According to the Academy of Nutrition and Dietetic’s Complete Food and Nutrition Guide, muscle is only 15-20% protein, 5-7% fat, glycogen, and minerals.

Why is hydration important?

  • Temperature regulation
  • Blood volume + blood pressure
  • Keep organs, kidneys, cells, working optimally
  • Prevent dehydration

Things to consider:

  • Weather
  • Clothing
  • Your personal sweaty-ness

According to the American Counsel on Exercise (ACE):

  • ~4 hours before the event, drink 3-4 cups of water + weigh yourself
  • > during the event: definitely varies, but drink about ½ cup water every 20 minute
  • after event drink about 2 cups of water for every pound that you lost during the event

IMPORTANT: Prevent depletion in electrolytes like sodium and potassium as those are necessary for muscle contraction and blood pressure regulation which, if low can cause cramping, twitching and even heart issues. These electrolytes may be excreted with sweat

In general, water alone should be fine to rehydrate, but if it is extra humid or you lose 3% or more body weight during the event I recommend a natural electrolyte beverage like coconut water and / or datorade.

Dateorade:

  • 2 cups water
  • ½ lime or lemon, juiced
  • 2-3 dates
  • maybe a pinch of Himalayan salt or dulse flakes

Blend for about 1 minute. This provides natural sources of electrolytes, antioxidants and nutrients without the added colors, flavors, or refined sugars and is a great go-to beverage before, during, and after an event.

3. Carb Load Correctly

FACT: Activity that lasts longer than several hours depletes glycogen stores. Carbohydrates consumed during exercise helps endurance athletes maintain a fast pace; fat is used more efficiently for fuel as exercise continues. Protein is a very minor fuel source during endurance exercise.

PROTEIN: it is important for repairing tissues, making enzymes + hormones, transporting nutrients, making muscles contract, regulating water balance. However, if you don’t consume enough carbs for your high energy demands, the body will use protein for energy instead which is EXTREMELY COUNTERPRODUCTIVE TO YOUR PHYSICAL GOALS! Although protein may supply energy, extra amounts are not your best fuel. While carbs are stored in the muscle and liver as glycogen to be used for quick energy, excess protein is stored as fat, and not used for energy if you already consume enough calories. In general, protein should supply 10-35% of overall calorie intake which is met easily without powders or supplements in a balanced whole foods plant based diet. Since athletes usually eat more with a good appetite, they easily get the protein and nutrients they need. Protein requires more fluid in order to be metabolized because we need to excrete the toxic nitrogenous waste as urea so can lead to kidney issues, dehydration, cramping, and fatigue.

Energy need for endurance sports depends on body size, duration of activity, and overall effort. An elite athlete may need 4000-6000 calories daily, chosen from a high carbohydrate diet. Don’t worry about calculating your protein because if you are eating a balanced diet of whole grains, legumes, vegetables, and fruits, and are eating enough calories, the protein in these foods will add up to be enough protein.

7 days before the event:

  • Days 1-3 Moderate-CHO diet of around 55% of calories, in general, recommendations are 45-65% of calories should come from carbohydrates
  • Days 4-6 Increase to high carbohydrate diet of about 80% of calories
  • Dinner before the event: >80% calories from carbohydrates

4. Four Hours Out:

Simple balanced meal should be fine. Try to keep it around 500 calories and under to prevent fatigue and slow gastric emptying. If you are nervous it is ok to eat less and eat more simple carbs like fruit or fruit juice 1-2 hours before the event

5. Pre Workout

While what you eat pre-workout is very important, it is essential that the previous workout was properly recovered from and that we eat a healthy balanced diet with adequate calories and nutrients on a daily basis.

Day of the event: If in the morning, I recommend staying light with datorade or fruit juice beverage. Within 1-2 hours of event, The food eaten should be around 200-300 calories, high in carbohydrate to maximize blood glucose availability, and low in fat and fiber to minimize GI distress and facilitate gastric emptying, it should be moderate to low in protein, and known to be well tolerated by you. A go to for before, during, and after workouts.

6. During Event

During extended training sessions, lasting longer than 1 hour, and especially in extreme heat, cold or high altitude, exercisers should consume 30-60g CHO / hr of training to maintain blood glucose levels.

30-60 grams of carbs looks like:

  • 1 large ripe banana
  • ¼ cup raisins
  • 5-6 dates.

7. Post Workout

Eat in abundance! It is counterproductive for endurance athletes to restrict. The best meals post workout include an abundance of carbohydrates accompanied by some protein. ACE recommends about 2.2 grams of carbs for each pound of body weight to be eaten within the first 30 minutes after exercise and then every 2 hours for 4-6 hours. A diet of whole plant foods consisting of vegetables, whole grains, legumes, and fruit that is sufficient in calories should provide adequate post-workout carbohydrates and protein.

8. Prevent Pain

Prevent oxidative stress and reduce cell damage and muscle pain with: Antioxidants

  • Antioxidant power aka the power to protect our cells from damage was significantly increased with banana beverage versus plain carbohydrate beverage
  • Cherry juice was shown to decrease perceived pain significantly in runners versus placebo cherry flavored drink
  • There are lots of studies out there on various plant foods, when choosing fuel to prevent pain, recover quickly I recommend whole plant foods

9. Improve Oxygen Utilization

Yes, Nitrates are components in plant foods like beets, spinach, celery, and arugula that can cause athletes to perform intensely with less oxygen needed. Crazy!

In a study with cyclists, beet juice compared to current juice improved oxygen utilization by a whopping 20% which is quite significant. Drinking beet juice is so powerful that it can bring someones high blood pressure down within 3 hours. Also, pharmaceutical companies use this concept for patients with chest pain to help with blood flow. These drugs are called nitroglycerines. You know another nitrate drug? It’s called Viagra and it certainly improves blood flow but you might as well just eat your vegetables.

How do nitrates work? Bacteria in our saliva convert it to nitric oxide. HOWEVER be sure to not use antibacterial mouth wash because this has been shown to deplete healthy mouth bacteria and therefore inhibit the conversion of nitrate to nitric oxide to allow us to oxygenate our blood.

10. Build Blood

Think you don’t need to eat your greens? Ever been to a smoothie joint that sold wheatgrass shots? One thing that wheatgrass juice is dense in is that dark green pigment called chlorophyll. Chlorophyll has been shown to increase hemoglobin in anemic rabbits. Hemoglobin is the component of blood that carries oxygen and as you can see is very similar to chlorophyll in dark leafy green vegetables. I recommend eating about 5 cups of leafy greens daily.

11. Adequate REST

Symptoms can be both physiological and emotional and are highly individualized.

Signs/ symptoms of overtraining:

  • decline in performance with continued training
  • sleep disturbances
  • weight loss
  • multiple colds / frequent sickness
  • irritability, restlessness, anxiousness
  • loss of motivation / vigor
  • lack of mental concentration / focus
  • lack of appreciation for things that are normally enjoyable

Best way to prevent overtraining is with periodization: alternate easy, moderate, and hard periods of training. Generally, one or two days of intense training should be followed by an equal number of easy training days. A week or two of hard training should be followed by a week or two of easier effort.

Today you learned

about hydration, the talk test, carbohydrate loading, what to eat pre, during, and post workout, how to prevent muscle soreness, how to increase oxygen utilization and how to build blood and prevent overtraining. Get out there and awaken your inner athlete! Give this video a thumbs up, leave your comments below, and remember. Deep down, you truly are a morning person. Wake up and live, Reines and shine!

Dr. Michael Greger’s “Doping with Beet Juice” : http://nutritionfacts.org/video/doping-with-beet-juice/

Dr. Michael Greger’s “Enhanced Athletic Recovery Without Undermining Adaptation” : http://nutritionfacts.org/video/enhanced-athletic-recovery-without-undermining-adaptation/

Cherry Juice Study: G. Howatson, M. P. McHugh, J. A. Hill, J. Brouner, A. P. Jewell, K. A. van Someren, R. E. Shave, S. A. Howatson. Influence of tart cherry juice on indices of recovery following marathon running. Scand J Med Sci Sports. 2010 20(6):843 – 852.

Beet Juice Study: Bailey SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology. August 6, 2009. 107: 1144-1155.

Antibacterial Mouthwash and Nitric Oxide: Goconi M, Janasson E, Weitzberg E, et al. The increase in plasma nitrite after a dietary nitrate load is markedly attenuated by an antibacterial mouthwash. Elsevier. 2008. 2: 171-177.

Anemic Rabbits Study: Hughes JH, Latner AL. Chlorophyll and Hemoglobin Regeneration after Hemorrhage. Journal of Physiology. 1936. 612 (119) :338-395

Chlorophyll and Hemoglobin: Hughes JH, Latner AL. Chlorophyll and Hemoglobin Regeneration after Hemorrhage. Journal of Physiology. 1936. 612 (119) :338-395

RL Duyff. American Dietetic Association Complete Food and Nutrition Guide. Hoboken, NJ: John Wiley & Sons, 2006. Print.

American Council on Exercise: https://www.acefitness.org/

4 tips to avoid the freshman 15 & 10 ways to eat enough fruit and vegetables

CLICK HERE TO WATCH THE VIDEO

Click here to watch 4 tips to avoid weight gain and just stay HEALTHY in college
Click here to watch 4 tips to avoid weight gain and just stay HEALTHY in college

Happy August!  The fall semester is coming up faster than you think.  Before I went to college, I was nervous about gaining weight and not being able to eat healthily.  Studies show that 60.9% of college students gain on average 7.5lbs their freshman year.

1. Exercise

  • Get a group fitness schedule.  Group fitness classes offer all kinds of workouts from interval sculpt, to yoga, to Zumba and beyond.  It is also a great way to meet like minded people.
  • Get it done in the morning.  By the end of the day, the workout is likely to not happen.  Let the workout energize you and get you ready and fresh to focus the rest of the day.
  • Sneak it in.  Try a 2-minute wall-sit while brushing your teeth, walking an extra block or taking the stairs.

2. Eat Enough Fruits and Vegetables

An even scarier statistic than average college weight gain? 94% of undergraduate students don’t eat enough fruits and vegetables. 

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Here’s 10 ways to get enough in!

  1. Get a to-go blender so you can make green smoothies in your dorm room
  2. Steal as much fruit as you can from the dining halls
  3. Always have dried or fresh fruit in your backpack for a snack
  4. Whenever you eat a bowl of cereal or oatmeal, put a little bit of fruit on top
  5. Carrots, red bell peppers, cherry tomatoes, cucumbers, celery are great snacks to take on the go maybe with some hummus or peanut butter
  6. When making sandwiches in the dining halls, make sure to stuff them with lots of vegetables
  7. Try salad as a main dish, pile it high, and load it up!
  8. When you go to to the pizza or pasta bar in the dining hall, ask for light on the meat and cheese and PLENTY of vegetables
  9. Choose the vegetarian option at the hot bar
  10. Include a green salad with your dinner every night

3. Late Night Decisions

  • When we get stressed, we reach for high fat, high sugar, salty foods.  Avoid keeping a lot of junk food in the dorm room.
  • Purchase portioned out peanut butter or nutella packets to avoid overeating it
  • Keep healthier snacks like fat free granola, fat free popcorn, rice cakes
  • Try a brownie cliff bar instead of a brownie
  • Chocolate soy milk is a great dessert!
  • Keep alcoholic beverages to a minimum: 1 drink for women and 2 drinks for men per day is recommended

4. Be Careful Who Your Friends Are

  • Friends can pressure you to drink or eat more
  • Friends can judge you for eating healthily
  • Surround yourself with people who will encourage and support you to accomplish your goals

Click here to watch the video

5 Ways To Lower Cholesterol

Click here to watch my new video: 5 Ways to Lower Cholesterol 

Click here to watch!
Click here to watch!

What’s the number one cause of death in America? According to the CDC, it’s heart disease. The preventable, unnecessary, easily avoidable, heart disease.  Half of men >65 years old are prescribed expensive statin medications that cause obnoxious side effects like muscle pain. Here’s 5 tips to decrease cholesterol naturally.

1. Minimize Dietary Cholesterol and Saturated Fat

Cholesterol and saturated fat stick to our blood vessels and cause them to narrow, leading to erectile dysfunction and heart disease
Cholesterol and saturated fat stick to our blood vessels and cause them to narrow, leading to erectile dysfunction and heart disease

Cholesterol is only found in animal foods like meat, dairy, eggs, butter, and mayonnaise, and products containing animal foods like pastries, ice cream, cakes, and cookies.  Our livers make cholesterol to help fat travel in the blood.  Cholesterol is not a nutrient and it is not necessary to eat it.

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Meat consumption is associated with a 25% greater risk of coronary heart disease

Saturated fat is fat that is solid at room temperature.  Most animal fats are saturated (fish being the exception).  Be sure to avoid processed  and red meats and high fat animal products like cheeses and creams.

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A few years after experiencing erectile dysfunction, one is likely to have a heart attack.

2. Portion Control Healthy Fats

There are lots of benefits to a little bit of healthy fat but be sure to remember the two key words here, LITTLE BIT! Healthy fats would be the fats from plant sources or ones that are liquid at room temperature, like avocado, olives, almonds, sunflower seeds, and olive oil.  The general rule is 1-2 tablespoons of healthy fat is enough per meal.  Think of it as a garnish, not a main event.  Try these 10 tips to help decrease fat intake:

  1. Steam, boil, or bake food instead of frying it.  Be sure to use parchment paper instead of spraying pans with oil. It is super quick clean up and very effective non-stick.
  2. Sautee in water, it tastes the same!
  3. Buy a nonstick pan, I have made perfect pancakes without any oil
  4. Replace some of the oil in recipes with apple sauce
  5. Instead of eggs try making a “flax/chia egg”: 1 to 3 ratio- 1 tablespoon of ground flax or chia to 3 tablespoons of water, combine and let sit for about 10 minutes to let it form a gel.  Or, a mashed banana also works as a great egg alternative.
  6. Choose low fat plant based alternatives when it comes to meat, cheese, cream cheese, mayonnaise, milk
  7. Incorporate more products that are already naturally fat free like salsa, fat free marinara, jelly and jam
  8. Instead of snacking on fatty snack foods like chips, try pretzels, fat free organic popcorn, fat free granola, or rice cakes
  9. Be sure to read ingredients labels and look out for any added fats and oils, especially “hydrogenated oils” because those are trans fats!
  10. When you go out to eat, ask for dressing on the side so you can control how much fat you are eating and let them know you are sensitive to oil so they won’t sprinkle any extra on top of your food.

3. Eat Plenty of Plant Foods

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The American Heart Association did not hold back when recommending plant foods like grains, vegetables, and fruits. 4-5 servings of fruit a day! That could be 5 bananas!

Plant foods like grains, beans, vegetables, fruits, nuts, and seeds are all sources of fiber.  Soluble fiber has been shown to help lower cholesterol levels.

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4. Exercise!

The American Council of Exercise says most adults could gain substantial health benefits from 2 1/2 hours of weekly moderate intensity exercise, such as brisk walking or gardening.  That’s only 30 minutes a day 5 days a week! Our hearts are muscles too- gotta work those out!

5. Make Stress Your Friend

Health psychologist Kelly McGonigal has a great talk about recent research showing if we believe that the stress response is a good thing, the negative effects decrease.  Definitely watch her talk and remember: our stress is good! It makes us perform better, and there is nothing that we can’t handle.

Click here to watch my new video: 5 Ways to Lower Cholesterol 

The-Food-You-Eat-Can-Be-Either-The-Safest-Most-Powerful-Form-Of-Medicine-Or-The-Slowest-Form-Of-Poison-By-Ann-Wigmore-200x200

15 Habits For The New Year: Resolutions To Live By

Habits are everything. Let’s make a list of the habits we are proud of and a list of the habits we are not so proud of. This year, continue to build those constructive actions that make you happy. Here, you will find inspiration for good habits to make, and how to work on them.


bewhoyouare

1.    Wake up with an intention -Will it be gratitude and happiness or complaining and dismay today? The choice is yours. Make the decision, and set an intention to stick to. Make it a habit to wake up like this.

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2.    Spend time with loved ones – Let’s put an end to the habit of blowing people off for work.  Love and love and nothing else, is all we need. Workaholics (like myself) are prone to opting out of quality time. This year, put love on top.

3.    Have Fun – What do you absolutely LOVE to do? Are you doing it? Like, ever? Well, you should be! This life is too short to not do what makes us happy. Get in the habit of committing some time to fuel your fun. Trust me, it’ll make it easier to focus in the long run.

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4.    Turn around the negativity – Beautiful people are having complainy conversations these days, so let’s put an end to it. Next time someone complains to you, it is important to be empathetic, yes, but it is also important to recognize the good in life. Try not to let the complainers bring you down. Even worse is negative self-talk. We are all guilty of telling ourselves we suck now and then. Let’s consciously make it a habit to notice the negativity and turn it around.

Check out the full article here!

Strawberry Cookie Dough Pudding, Inspiration, and High On Life Salad

I’ve learned a LOT about nutrition and fitness, everyday becoming more and more confident in this amazing raw vegan lifestyle.  These past few days I have eaten 100% raw, very low fat, and I have MORE ENERGY THAN I KNOW WHAT TO DO WITH!!

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As if springing out of bed before your alarm goes off, or running a mile just because theres a jumping bean inside you that needs to be released weren’t enough.. the clear glowing eyes, silky smooth skin, and superhero S shaped shits are definitely worth learning more about this lifestyle.  I recommend high carb FO SHO!! BUT: I would like to point out that I work out a pretty decent amount, and we can’t all survive 40 days on eating nothing but bananas and dates like Freelee.  Going from scrawny to strong takes a little increase in protein intake- maintenance of muscle mass does not require any increase in protein.  I have been craving the dark leafy greens and goji berries, especially after my workout-pro, stud friend Davis got me to up the weight on the squat rack!  This bowl of beauty hit the spoooooot!  The holistic health counselor that I seasonally assist, Christine Lucas, explained at one of her classes that sprouts are the most nutrient dense foods on land- SO many available amino acids!  In high school, I used to sprout oat groats, and various other grains instead of cooked oatmeal.  These sprouted little wheat berries are so divine blended with fruit like this!

Here’s what you’re going to need:

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  • over a cup of sprouted soft wheat berries
  • about 7 whole strawberries (with greens on! yaay extra greens! 😀 )
  • less than a teaspoon of chia seeds ( with the mass amount of fruit in my smoothies I ran into a little candida issues putting tablespoons of hemp and chia in there as well- be wary mixing fats with fruit and high sugar foods- it keeps the insulin from clearing from the blood causing issues! )
  • about 2 tablespoons of goji berries

Blend everything except goji berries until smooth! Swirl in the goji! Super easy! Enjoy!

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I have been experimenting with raw veganism for about over 3 years now, and have had quite a rough time, mostly because of social settings, general stigmas, and contrasting beliefs.  I have been lucky enough to have had a senior in dietetics, Tressa Massaro reawaken the confidence in me.  Tressa knows the facts.  The credible information behind it all to be 100% sure!  When I first met her she told me how amazing it was to discover in lab how much protein there was in kale!  I am so glad she re-inspired me!  FULLY RAW FO LIFE!!  This lifestyle can not only prevent but REVERSE sooo mannyy diseases.  It’s unreal.  BUT IT IS REAL.  BELIEVE IT.

She gave a RAWESOME food demo at the pole fitness place she goes to in Merrillville, IN.  My fantastically spontaneous and adventurous friend Davis went with me to it and we ended up having such a wonderful evening!  Tressa’s family owns a beautiful store, “Produce Depot”.  We got a ton of fresh organic ❤ produce and made dinner at her house!  We also had fresh juices and immune shooters (ginger shots) from the depot!  This is what we made:

High On Life Salad:

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  • 4 bunches of dinosaur kale (chiffinade)
  • about 5 carrots (potato peeled)
  • 1 zucchini (potato peeled)
  • 1 yellow bell pepper (sliced thin/ chopped)
  • chunks of pineapple
  • raisins
  • goji berries

Drizzled with all this blended until smooth in a high speed blender:

  • 3 oranges
  • about 10 pitted dates
  • juice of one lemon
  • a couple of handfulls of fresh mint leaves (to taste)
  • about 2 tablespoons of chopped ginger (to taste)
  • 1 champagne mango
  • 2 tomatoes

Even Tressa’s family and Davis enjoyed this!  SO MUCH LIFE FORCE ENERGY! We were high on life after all this amazing food.  I even got a text from Davis that night after he dropped me off at home, “I feel awesome right now”.  There is no question about it- eating healthy makes a huge difference!  Let’s see you give it a go! xoxo !!! ❤ ❤ ❤

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Motivation: WATCH THESE VIDEOS

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In my HK 422 “Basic Concepts in Exercise Program Design” class, we are learning about the importance of motivation in exercise prescription.  The first thing you are supposed to do with a client is ask them why they are seeing you.  If there answer is “I want to lose weight” that isn’t good enough.  We, the fitness professionals, have to get down and deep.  “Why do you want to lose weight?” If they say, “To get healthy”, “Why?”.  The client has to change themselves, and they won’t be able to change without a little challenge.  Motivation gives us drive, desire, and resolve to complete the steps required to reach the goal.

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My professor had us send him a motivational video we liked.  He chose different ones for the class to observe and rank why they liked them and why they were effective.  Here they are in the order I put them in:

  1. We Are Free
  2. Arnold Schwarzenegger’s 6 Rules
  3. Nike “Rise and Shine” Advertisement
  4. Success = Breathing
  5. Laser Focus
  6. Famous Failures
  7. Kid President
  8. Eric Thomas

I honestly loved them all, it was hard to decide.  All college students must watch Laser Focus and Success=Breathing.  Those pushed my “party girl” and “no sleep” buttons!  The Kid President is great!  I just put him lower because I’ve seen him before- a little overplayed maybe.  I also really liked Famous Failures.  And I would love to show Eric Thomas to a friend who I think would relate to him, but I just didn’t feel it.

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They are all good!  Everybody ranked them differently.  The classes top 3 were:

  1. Arnold Schwarzenegger’s 6 Rules
  2. Success = Breathing
  3. Nike “Rise and Shine”

It is clear that everybody has a different trigger- what motivated me didn’t necessarily motivate the girl next to me.  People need to be stimulated deeper.  We, the fitness professionals, need to find that trigger!

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I like the We Are Free video best because it really connected with the way I feel trapped sometimes.  I get so busy that I forget that I am free.  Watching that video made me a happier person because I realized everything I am busy doing I am choosing to do, and I am on a beautiful journey every day to create the best version of myself ❤ A goal that I am already accomplishing!

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Yoga Flow With Me!

Yoga stretches the body, mind, and spirit

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Guess who’s teaching Yoga Flow at the CoRec on Saturday Mornings!!

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Me! Saturday mornings from 10-10:50am I’ll be teaching a series of 22 yoga flow level one classes! This series is usually $77.00 but I’ll be teaching it for only $38.50 for all 22 classes!! This is an amazing deal!

■■ Registration Opens January 13 ■■ Registration Closes February 3 ■■ How to Register You can register online at http://www.purdue.edu/recsports, by calling 765.494.3110, or by visiting the Purdue Rec Sports Member Services Desk in the CoRec.

In the meantime, I just did this yoga flow to this Michael Franti playlist  :)! Give it a try!  My class will be similar, with more inspiration and quotes and mindfulness ❤ and by the end of the 22 classes, you’ll be able to do all kinds of poses! Gradually building your strength and flexibility!  I also am teaching Dance Mania at 8:30pm on Wednesday nights and Zumba Gold at 8:30am on Wednesday mornings!  Hope to see you there!

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For yoga:

■■ Wait List: Classes fill up fast and class capacities cannot be exceeded. Once a class is full, you will be placed on a waitlist. We will contact individuals on the waitlist, in the order they signed up. Once contacted, individuals will have 24 hours to pay the class registration fee before the next individual on the waitlist is contacted.CLASS DATES

■■ Classes Begin January 27 ■■ Classes End April 20 ■■ No Classes Spring Break, March 15–23 ■■ Make-Up Week April 21–27 ■■ Make-Up Class Week

5 Secrets To Happiness

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Yesterday at our staff training at the CoRec, keynote speaker Marty Green inspired the crap out of me!  He described me to a T- the way I wouldn’t let myself have any fun last semester.  How students procrastinate, are sleep deprived, and have more anxiety than any age group.  Last semester I hated my life.  I was struggling in biochemistry and complaining and  I would feel to guilty to have a little fun, for I should have been spending all of my time studying!

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Well Mr. Green has got be looking on the bright side this semester!  These are my twist on 5 of his secrets to thrive!

1. Pursue Purpose and Chase Meaning

Identify what is worth the effort and understand what is worth the struggle.  Saying “I don’t have enough time to…” should really be, “I have enough time, I just choose to put my time into doing something else.”  This is about dedicating an hour every day to completely goof off doing something that you 100% are choosing to do because it brings you joy.  This is an investment to yourself so you have the capacity to be able to sit down and focus later.  Otherwise, you will cry and die and procrastinate and stay up until 2am like most poor college students.

2. Intentional Choices

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Saying, “I choose to, prefer, want more than I have to” is Intentional Living.  Saying, “I have to, I should, I must” leads us to live miserable lives devoid of fun!!  Know that everything you do, you are doing by choice!  Although I cried in every biochem lab, in reality I did CHOOSE to go to college and to go to class each day!!  Although I would have had negative consequences if I did not go, I should have reminded myself each time that there is no learning without being challenged.  Failure is the best teacher.  I came to school to learn, not to float about- and with the realization that I want to go to class, it all of a sudden becomes a fantastic day! Yay class!

3. Gratitude Attitude

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My new goal: say at least 3 things I am grateful for everyday, and STOP COMPLAINING! Oh my gosh! I am the luckiest girl in the world, it is digusting how conversations turn into complainy vent seshs all the time! And if anyone tries to complain to me I’ma smack a hoe!  Go live as a starving  orphan and then we’ll talk! (haha, complaining about complaining :-/ oops)  If we keep being grateful and positive, positive energy will radiate out of us, and we will be overall happy, loving, rawesome people, spreading goodness :).  A happy girl is a beautiful one ❤

4. Be Involved and Engaged in Something That Is Bigger Than You

To me, this screams VEGANISM. But it can apply to many things, your job, your sorority, any kind of group you might be involved in.  Realize that you are an important person in this incredible life you live, and what you do everyday has an amazing positive impact on a lot of people! So, enjoy it and keep it up!

5. Vitalize Your Vessel

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Participate in enjoyable movement and cultivate a learner’s mind.  Be in the moment and appreciate the beautiful body you were blessed with.  This means paying attention in class, less screen time, and get your body moving and start eating a healthy plant based diet!  You are to beautiful to not 🙂  And quit the negative self talk!

Hope you’re inspired now too!  Have a healthy and happy spring semester everybody! Hydrate, live big, and CARB UP! ❤

Top 5 Finals Fitness Tips

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Don’t even think about gaining the finals 5 pounds!  These 5 finals fitness tips will keep you moving and stress free for the challenges ahead.  You will stay focused, fit, and fresh for whatever college course tries to crush your cool.

  1. Every Hour Power: With every hour of studying, set an alarm to take a break.  This alarm should be set hourly, and heed to its call!  Every hour, get up, go outside, and briskly walk around the building you’re in.  Or, walk up a few flights of stairs.  Knowing that you have these breaks will not only keep you more focused in between breaks, but it will also help to increase your physical activity during long days of sedentary studying.
  2. Nature Calls Challenge: Staying hydrated is very important!  With staying hydrated, comes frequent bathroom breaks.  With frequent bathroom breaks, comes an opportunity for fitness!  After every flush of the toilet, try to do 25 squats.  Chest up, core engaged, legs a little further than shoulder width apart, weight in the heels, try to get low enough to get under a 90 degree angle in the knees.  Squats are a great allover workout, working the largest muscle groups of the legs and glutes as well as the core for balance.  When you get sick of squats, try push-ups instead!
  3. The Cardio Cram:  Bring your notes to the gym and set them in front of you as you cycle or walk on the treadmill.  This is a fantastic way to focus.  Increasing heart rate and blood flow will help engage your thoughts for effective remember and recall.  Reading over notes can be really boring and tedious.  Multi-tasking will increase your physical activity and teach you a thing or two for your finals.
  4. Fruit For The Win: The brain and nervous system run exclusively on glucose.  Study hard, carb up!!  Snacking on fruit is a great way to keep you satisfied so you can focus, giving your brain the sugars it needs, and the fiber and high water content to make you feel full naturally while cleansing the body and keeping you hydrated!  Always have an apple or a banana in your backpack!
  5. Flexibility Focus:  Try reading your books while doing static stretches on the floor.  Sit in a split and stretch while you read.  Relaxing into your muscles with long, deep breaths.  Stretching while studying helps to calm you down, warm up your muscles, and increase your flexibility.

The stress of finals can mix up our priorities.  It is important to remember, without good health, how can we focus on finals/ LIVE!?  Don’t let finals take control of your health and happiness.