Workout Wednesday

I am often asked about my workouts, so I wanted to share two of my favorite fitness apps. 

The SecondsPro timer app allows me to build my own circuit training workouts. I pick 7 or 8 bodyweight/strength training/weight lifting moves and repeat them all for a few sets (anywhere from 3-5 sets). One day I'll do upper-body, one day I'll do lower-body, and one day I'll do full-body. It is intense with little rest, and that's why it only takes 40 minutes max. I'll do cardio two days a week for about 30 minutes (one day HIIT sprints and the other a long run). If the run is long and low intensity, I'll increase the time to 60 minutes.

I use Workout Calander to log in and set up my workouts for the week/month. If I need to make tweaks here and there, I do so. Always listen to your body! Over time, you will become more in tune with your body and the feeling will come naturally. 

Eat Oats Every Day

Breakfast is the most important meal of the day! I am obsessed with oats and love making them look pretty every day. We eat with our eyes! Take an extra few minutes to give your meals a pretty presentation. 

Use my recipe as a guideline and recreate your own!!

THE STUFF:

1/2 cup porridge oats (I can't find porridge oats in stores so I buy mine online in bulk off Amazon)

1 1/2 cups water

1 tablespoon chia seeds 

3 tablespoons liquid egg whites

1 banana, sliced

3 strawberries, sliced 

5 raspberries, halved 

1 tablespoon nut butter of choice 

1 teaspoon hemp seeds (hemp hearts)

THE METHOD:

1. Add the water, chia seeds, and porridge oats to a small pot on medium high heat. Bring to a boil and reduce to a simmer, whisking constantly. Add the liquid egg whites and cook to desired consistency. Pour into a serving bowl and set aside.

2. Slice the fruit and arange on top of your oats along with the nut butter. Make it pretty! Sprinkle with hemp seeds.

3. DEVOUR! 

You can top your oats with any fruits you like! Enjoy!

Why Not You?

I want you to forget impossible. I want you to love yourself. I want you to believe in yourself and to follow your dreams. I want you to stop making BULLSHIT excuses as to why you can't be fit and healthy. You see the year differences in these photos? It took me over a decade to wake up and finally give myself the chances I deserve. Why not you!? I look back at my old mentality and if you told me I would be where I am today I would laugh in your face! I was so naive and foolish! My mission is to show others that you can do this. It doesn't matter what tools you use. It doesn't matter what help you obtain. The only one that can help you is yourself! You need to shift the gears in your head and completely relearn your thoughts about yourself. Say goodbye to the thoughts of self doubt... Of worthlessness.. Of hate. Replace them with relentlessness, determination and absolute unconditional love for yourself. I don't want to hear you can't do it. If I can anyone can! No more excuses!! You deserve the best.. We ALL do.

Obesity

Obesity is a controversial topic, and I wanted to ramble about it a little bit. Is it a disease? Is it genetic? Is it a result of lifestyle habits? There are various debates regarding this topic. I experienced obesity first hand, and in my opinion, it is a combination of all of those things. Everything is nature nurture. HOWEVER, I believe obesity is the NUMBER ONE preventable disease, and can be overcome, fought, and kept at bay, with proper diet and exercise.

I consider obesity a disease because  disease is defined as "an abnormal condition that affects the body of an organism." Obesity is the build up of years and years of unhealthy habits and poor lifestyle choices.. Years of eating processed fast food and years of having an inactive lifestyle. On top of possible genetic flaws, this vicious cycle becomes a snowball effect: start out with unhealthy behaviors until they become unhealthy comfortable habits, and over time, this lifestyle leads to the complete destruction of the human body AND mind.. Most importantly mind. Obesity results in disease throughout the entire human body, physically and mentally. Unhealthy habits are learned, and negative thoughts about oneself are ingrained. In that regard, that is why I consider obesity a disease, but like I said, it is PREVENTABLE if you learn and practice positive and healthy behaviors. If you strengthen your "nurture" your "nature" won't be as dominant. 

There should be no reason obesity even exists!! Keeping your diet primarily clean is easier than you think. Just avoid processed not real food garbage. Workout intensely for 40 minutes a day. Don't have time, MAKE TIME. Start small. Baby steps. Every day might be a struggle and a fight, but rise up, BE A CHAMPION and follow your dreams. You MUST love yourself. You must believe in yourself. You deserve to be the fittest and healthiest you can be.

Quick and Easy Healthy Lentil Soup

Lentil soup is one of my favorite soups ever! It is a staple that is good for lunch or dinner. It tastes even better leftover! 

Lentil soup is a clean meal that is so simple to recreate. It is full of vitamins and best of all, cheap to make! The lentils are an excellent source of fiber and plant protein. Toasting the garlic and adding cumin really gives this soup a kick. If you don't like cumin you can omit or substitute with another spice. The beauty of this soup is that you can tweak to your liking!

I cook my soups in a cast iron Dutch oven. I love cast iron cooking and love cooking in my skillet too. 

What you need:

• 4 cloves garlic
• 1 sweet or yellow onion, diced or chopped
• 4 carrots, diced or chopped 
• 4 stalks celery, diced or chopped 
• 3 tbsp extra virgin olive oil (or coconut oil)
• 2 cups lentils (you can use green, split red, or a mix of both!)
• 1 tablespoon cumin
• 2 qt broth (look for sodium free, and water can definitely be substituted just be sure to season accordingly.)
• 1 bay leaf
• 2 whole sprigs fresh thyme
• Salt and pepper to taste
• 2 cups frozen chopped kale

Serves: 6-8, about 200 calories each

Set a large, dry dutch oven over medium heat and drop in the garlic cloves with their peels still on. Let them toast for a few minutes on each side, until the skins are browned and fragrant, and set aside. 

Add the oil to the dutch oven and sauté the carrots, onion, and celery  until browned and tender, about 15-20 minutes.

Peel and smash up the garlic cloves and add to the pot with the lentils and cumin. Cook for a few seconds, until the lentils are nicely coated in oil. Add the broth and/or water into the pot. Tie the bay leaf and whole sprigs of thyme with kitchen string and add to the pit. Simmer until the lentils are tender, about 30-45 minutes. Cook the lentils to your taste and fish out the bay leaf and thyme bundle.

Season with salt and pepper and serve. This soup is delicious on it's own, but I love adding greens. Right before serving, stir in the frozen kale (or other frozen greens of your choice like spinach or Swiss chard) and cook for a minute until hot. Serve it with a big side of toasted hearty whole grain bread or homemade cheesy baguette croutons.

Banana Blueberry Superfood Smoothie

I was craving a smoothie, so I created this delicious recipe with some things I had in my pantry. I wanted to use a lot of superfoods in order to ensure it was packed with vitamins and nutrients!   

THE STUFF:

1 banana (reserve two slices for garnish)

1/4 cup frozen blueberries

1 cup/8 oz. of water

2 tablespoons hemp protein powder

1/2 ounce of cocoa nibs

32 grams/"2 tablespoons" of original Nuttzo nutbutter

1 tablespoon chia seeds

1 tablespoon Navitas Naturals Omega blend

1-2 cups of ice, depending on consistency preferred

Garnish:

1 teaspoon hemp seeds

1 teaspoon chia seeds

4 fresh blueberries

2 slices of banana

THE METHOD:

Throw all the goodness in a blender and blend away. Sprinkle garnishes on top.

Enjoy!

Chocolate Egg-White Oats

Chocolate for breakfast? Hell yes! After an intense workout, it is vital to have a protein packed clean breakfast! I eat oats every day, and these chocolate oats are simple and delicious! 

THE STUFF:

1/2 cup (1 serving) of old fashioned oats

1 cup water

1 TBS chia seeds

1 TBS unsweetened cocoa powder

3 TBS liquid egg whites or 1 egg white

1/4 cup plain nonfat Greek yogurt

1 banana, sliced

4 strawberries, sliced

6-8 raspberries

1 TBS goji berries

THE METHOD:

1. Follow instructions for the oats and choose method: stovetop or microwave. I make 1 serving on the stovetop. Bring water to a boil and once boiling, add oats, egg whites, cocoa powder, and chia seeds. 

2. Reduce to med-low heat and cook for 5 minutes or according to instructions/desired consistency. (For microwave you can throw it all in a bowl and cook on high for a few minutes stirring occasionally, but be careful of overflow.)

3. Top with Greek yogurt, bananas, fresh berries and goji berries.

You can top with any fruits you like! I don't like very sweet meals but you can sprinkle in a bit of natural sugar, like coconut sugar, if you prefer!! Enjoy!