FitFluential

Getting bACK Into The Routine

I will be the first to admit that after indulging on the weekends, I used to spend way too much time and energy with guilty feelings about eating and drinking too much; exercising too hard to burn the extra calories off; and being very strict with my eats. Guess how much fun that was? FREAKING MISERABLE! Now that I am older, wiser, and happier, I have a much different approach to these situations...Thank goodness! 

This past weekend was the perfect example! Instead of waking up on Monday morning worried about what happened, I was grateful and happy that it ALL happened! Because summer on Nantucket is amazing and it is all about FUN and living in the moment.  I wasn't 100% that morning, but I knew what I had to do, to get bACK into my routine to feel my best inside and out. Here are a few of my tips + a FUN workout to get you outside and SWEAT IT ALL OUT! 

After a summer weekend of indulging the best way to get bACK into the routine is: 

  • Don't beat yourself up..just move forward;
  • Drink lots of water;
  • Sweat it OUT;
  • Get a good night's sleep;
  • Eat lots of vegetables, healthy fats, and protein;
Getting bACK Into The Routine
Getting bACK Into The Routine

And now it is time to SWEAT IT OUT...

Grab your yoga mat, a set of dumbbells, your AMAZING body, and GET OUTSIDE and tackle this fun Boot Camp Workout!!! I put this beauty together last week while at the gym and it is good one. Most times when I head to the gym, it is usually in the car when I decide what I am going to tackle as far as cardio. Then while doing cardio, the workout comes together in my head and I give it a go...I hope you enjoy this one as much as I did! If you have any questions, you know how to reach me. Here are few additional tips: 

  • Do 3 rounds of each circuit;
  • Rest 30 - 60 seconds after each round;
  • Do each move for 1 - Minute;
  • When doing the planks, add a little variety...Side Plank...Forearm Plank...Knee to Elbow...
  • Remember to take some time and stretch after the workout and hydrate!
Boot Camp Workout

How do you get back into your healthy/active routine?

What type of workouts are you currently loving?

What I Eat For Dinner At Home...

Hey Monday...Hey middle of June...Hey where the heck is time going? I had such a great weekend with my little sister and her good friend on Nantucket. We ate...We drank all the rose, in honor of National Rose Day of course...We danced...We just had fun! My little sister is pretty amazing. I learn a lot from her...She is outgoing, fearless, honest, strong, and beautiful on the inside and out, a dog whisperer, and always gives BIG HUGS! She is just a blast and I am grateful for her advice and help that she gives me.  Geez where did all that sappiness talk come from...Onto the food!

I love to cook at home! My meals are definitely not elaborate. They are simple, nourishing, healthy, and pretty delicious for being so easy to put together during the week. I typically now eat 5 meals at home and 2 meals out, which is the perfect balance for me these days. At the end of a long day, I like to be able to throw a dinner together and relax in front of the TV and enjoy my guilty pleasure Bravo TV shows. Yes, I know it is bad, but these shows require no thinking and let us face it, they are comical and definitely entertaining. 

So here is what a week of meals look like that I cook at home here on Nantucket Island...

Seasoned Flank Steak with Grilled Romaine - Parmesan - Tomatoes

What I Eat For Dinner At Home

Seasoned Salmon with Roasted Zuccini - Sweet Potato

What I Eat For Dinner At Home

NJ Bagel with Seasoned Tuna Salad - Romaine - Tomatoes

What I Eat For Dinner At Home

Grilled Seasoned Pork Chops with Brussels Sprouts - Romaine - Tomatoes - Feta Cheese

What I Eat For Dinner At Home

Roasted Salmon with Brussels Sprouts - Indian Bread - Avocado

What I Eat For Dinner At Home

Do you like to cook complex meals or simple meals?

How many nights do you eat out during the week?

Twist All The Bad Stuff OUT...

"Learn to open to the subtle guidance and messages your body sends to you about what it likes, what it dislikes, what it leans toward, and what it leans away from. Learn to see where it's leading you. Talk to your body. Ask it what it wants. Then let it show you. Respect it enough to listen...

Trust the wisdom of your body, for it often reflects the wisdom of your soul" - Melody Beattie

Running and Yoga are my bliss! No matter how hard, challenging, or frustrating these forms of activity can be, I am always smiling! I like the way running and yoga make me feel inside and out. I like the peacefulness of being alone on the pavement and being at peace on my mat. It is "me" time that allows me to reflect, recharge, and just sweat it all out...that includes both the good and the bad. 

So it is time to talk about TWISTING!!! 

Twist all the bad stuff out, so that you can let all the good stuff in! Twisting yoga poses are hard! They are challenging poses that can leave us physically feeling frustrated and unbalanced. They also can leave us feeling emotionally angry and upset. All of these physical and emotional side effects are totally normal and you should feel this way because twisting yoga poses are all about releasing the toxins. 

Below are some of my favorite twisting yoga poses that help me twist out the bad stuff, so that I become more open physically and emotionally, to let the positive energy in. These poses help strengthen, stretch, and improve my balance, posture, and core. All of these poses are also beneficial to my other activities that I participate in, especially now that I am running outside more and increasing my mileage. 

I hope that you will try to incorporate these twisting poses into your next practice! Enjoy!

Triangle

  • Probably my favorite twisting pose...I could stay in this one for a very long time!
  • Make sure your front heel is intersecting the arch of your back foot;
  • Keep both legs straight and engaged;
  • As you look up...twist..breathe...and open yourself to going deeper into the pose without compromising the form!
Triangle Pose

Lunge With Twist

  • I may be smiling in this pose, but it is definitely my least favorite twist...It makes me agitated!
  • Keep your back heel lifted and your front foot heel flat on the ground;
  • Use your elbow to push into your knee to twist and open;
  • I like to use my thumbs to press into my breastbone to keep me centered and stable!
Lunge With Twist

Extended Side Angle

  • Make sure your front heel is intersecting the arch of your back foot;
  • Use your elbow that is on the ground to push your knee out to open your hip and help with the full expression of the pose;
  • Keep your overhead arm straight as you look up and twist your heart and ribs open!
Extended Side Angle

Kneeling Twist With Quad Stretch

  • Breathe deeply into this pose as this one hurts so good after a long run;
  • Do not let your front knee go over your toes, while you reach for your back foot;
  • Keep your front arm straight and keep twisting deeper into the pose with each breath and as you bring your bent leg closer to your butt. Your quadriceps will thank me later!
Kneeling Twist With Quad Stretch

Seated Twist

  • Remember to keep your straight leg flexed and your bent knee foot flat on the ground;
  • Keep your straight arm close to your side to help your stay tall and with good form;
  • Use your bent elbow to also stay tall, but help you twist deeper into the twist!
Seated Twist

Seated Twist With Bind:

  • Take your seated twist just a little bit further and deeper, by wrapping your arm around your back and connecting with your front hand and hold;
  • Remember to keep both hips on the ground (as soon as one pops up, back off the pose)
  • Keep your posture tall and straight and twist...breathe...twist deeper!
Seated Twist With Bind

What is your favorite and least favorite TWISTING yoga pose?

Chocolate and Peanut Butter Oat Energy Balls

Hi Friends! I am bACK and after that week long cleanse I am ready to rock n' roll. Sheesh that was definitely not easy for so many reasons, but it is done; I am moving forward; I feel better; and bring on all the good food, because honestly...I missed it! After a week though of a very bland diet, it is important to slowly add things back into the mix, so that I do not shock my system. So right now I am sticking to real food, simple ingredients, and YES to nut butters and avocados. And it wasn't this morning until I honestly craved coffee...I opted for decaf...HA!

I am really excited for today's guest post from Alysia! She blogs over at Slim Sanity and I hope you will take some time to get to know this NEW Mom! I think this is a great time for this post for a couple of reasons. As we transition into Spring/Summer, it is a good time to regroup...press the restart button...and add some new healthy changes...like this recipe! When you are looking to make healthier changes to your lifestyle it is important to do it slowly. There is no need to dive head first into it, just like I cannot eat an entire pizza after this cleanse! Make sense? So check out this delicious recipe by Alysia and let me know if you give it a go! XOXO

One of the small changes you can make for a healthier lifestyle is to add certain healthy foods into your diet. It's a more positive focus than taking ‘unhealthy’ foods away; although inherently when you add healthier foods in, the unhealthy foods you once craved naturally fall out of your grocery cart. :) The best way to add foods to your diet is to incorporating healthier foods into meals you already enjoy. This can be done without much effort at all, and you hardly even realize you’re making progress! One of the best foods to start with are chia seeds.

Chia seeds are tiny, and they go a really long way. Two tablespoons of chia seeds come in at 60 calories, and add great texture and nutrition to your foods! Some of the health benefits of chia seeds include:

   Lots of nutrients per serving. Just two tablespoons have 11 g of fiber and 18% DV calcium among other essential nutrients like magnesium, phosphorous, and manganese

   They are also packed with healthy fats, including 5 g omega-3 fatty acids

   Chia seeds are loaded with antioxidants

   Eating chia seeds can also result in improved exercise performance

This list should be plenty long to motivate you to add these little seeds to your meals immediately, right?! Salads, smoothies, yogurt… and these chocolate and peanut butter oat energy balls. Balls are one of the easiest snacks to grab and go on your way to work or the gym! They’re my favorite these days, and this recipe is full of nutritious ingredients.

Chocolate and Peanut Butter Oat Energy Balls

Ingredients

·      ½ cup peanut butter

·      ¼ cup maple syrup

·      3 tablespoons unsweetened cocoa powder

·      1 cup steel cut oats or old fashioned oats

·      ¼ cup chia seeds

·      1/3 cup unsweetened coconut, shredded

Preparation

1.     Add all ingredients to a bowl. Mix well, until you have an even consistency which you can roll into a ball. If the mixture isn’t sticky enough, add some more peanut butter. If it is too sticky, add in some extra oats.

2.     Roll into 16 balls. Refrigerate for up to two weeks.

What changes are you making this Spring to be healthier?

Do you add chia seeds to any foods?

Grab Your Jump Rope And Let's Workout

Is anyone else feeling a little antsy? Kind of bored with your workouts? Wanting to switch things up? Sign up for a race? As we transition into Spring and the seasons start to change, so do our appetites, as well as our workouts. After being cooped up inside all winter in the gym, I am ready to get outside and hit the pavement, feel the sun, and come up with a new strength training plan.

Spring On Nantucket

I am patiently waiting for those warmer Spring days here on Nantucket! Mother Nature is teasing us 30 miles out at sea. The flowers and trees are starting to bloom and we are so close to getting above 60 degrees. And with my winter membership coming to a close next week, it is time for me to come up with a new plan. After spending a lot of time this past winter working on my strength, I am ready to put on those running shoes and get outside! Longer runs...Outdoor circuits...at-home workouts and YES to jump rope workouts!

I put together this little gem of a workout last week. The best part of this workout is that you can do it anywhere and it is totally versatile if you are crunched for time. If you do not have time to do the 10 minutes of cardio, just do the jump rope and core exercises and you will still get in an efficient and effective workout. Here are my tips for tackling this one: 

  • Pick your choice of cardio: run, bike, row, or use the elliptical;
  • After you perform the 10 minutes of cardio, you will do TWO rounds of the circuit;
  • Rest for 1-Minute and move onto the next circuit!
  • If you have any questions, please feel free to ask in the comment section.
Jump Rope Workout

YES it is a lot of jumping rope and a lot of planks, but you all know how much I LOVE my planks and how important they are for your core, balance, posture, and overall awesomeness! So try it out sometime this week and let me know how it goes. 

Jump Rope Workout

What are your plans for this Spring with your workouts?

When is the last time you used a jump rope?