Here is a great workout for you to do today or on the actual 4th of July.
Run 400 meters
B. Tabata - 8 rounds of 20 seconds of work 10 second rest
Run 400 meters
Run 400 meters
Jump Rope (or Jumping Jacks)
Have a Happy Friday and a wonderful 4th of July weekend!
This dessert is a great healthy treat to take with you or serve at your 4th of July event. I am always a big fan of bringing a dessert, especially since I have Celiac’s, I am usually not able to have dessert. Now not only can I have dessert I can have the best dessert at the party!
For the crust:
1 3/4 cups almond flour
1/4 cup of coconut flour
1/2 teaspoon baking soda
6 tablespoons grass-fed butter
1/4 cup raw honey
2 teaspoons v
2 cups of blueberries
2 cups of diced strawberries
1 can of cold full fat coconut milk
2 Tbsp. honey
dash of cinnamon
Preheat oven to 350ºF . Combine almond flour, coconut flour, and baking soda in a large mixing bowl.
Stir in melted butter, honey and vanilla until a dough forms. Place dough onto a 12 inch round pan lined with a round piece of parchment paper. Press dough into the bottom of the pan so that it covers the diameter of the pan. Bake for 10-12 minutes until just golden brown remove from oven and let cool.
For the Filling:
In a small mixing bowl add coconut milk, vanilla, honey, and cinnamon and whip with a hand mixer (on medium-high) for 3-4 minutes.
Top whipped cream topping on the cooled crust and then place berries on the top like an American Flag. Place all blueberries on the left side and then organize strawberries lengthwise to represent the stripes.
Keep in the fridge until ready to serve.
What kind of underwear should you be wearing to the gym? Is a common question I hear around the gym often. I think it is a great question that people are afraid to ask. There are so many different types of underwear, but which ones are going to feel comfortable, be incognito, and help you have the best workout you are capable of.
Most underwear brands don’t seem to take into account that women are wearing them underneath tight leggings, shorts, or skirts and the unsightly party-lines that result are the least of the potential problems.
Here are five underwear brands that you can really get the most benefits out of for your workout …
Lululemon Hipster Underwear
The stretch keeps you comfy while you move, while Lululemon’s Nakedseam technology reduces chafe on long runs. Plus, the lightweight fabric is moisture-wicking to keep you cool and dry and you will haven no panty lines!
TASC Bamboo Performance Thong:
Made from bamboo, tasc’s fabrics are all natural—and moisture-wicking, anti-odor, and temperature-regulating, to boot. The fabric is so soft and lightweight, you’ll barely notice it at all. The are also eco-friendly so you are saving the environment and feeling comfortable all at the same time.
With fun colors, and great style Lole will give you the comfort you crave with the style and texture you love.
Sweaty Betty Briefs:
These are the perfect complement to your yoga practice. As the name promises, the lack of seams on these briefs means they won’t show up under your yoga pants—even if you have yourself in a compromising yoga pose! Super-stretchy and low-rise, they’ll stay comfortable through even the most intense practice.
Moving Comfort Out of Sight Thong
Thanks to technical wicking fabric and free-cut leg openings, these soft panties won’t irritate you. Plus, the antimicrobial finish will keep you odor-free during long workouts which is not only great for you, but for the people around you as well!
Now you have the tips and tricks to get the most comfort and cleanest lines for your workout!
This is a very festive, tasty, healthy 4th of July treat. It is the perfect item to bring to any party, BBQ, or event for the 4th. It is very simple and easy to make, and will have your guests begging for the recipe.
For the Vinaigrette:
3 tablespoons balsamic vinegar
1 tablespoon honey
⅓ cup olive oil
1 clove of garlic
salt and pepper to taste
1 package baby spinach leaves, washed and trimmed
1½ cups sliced strawberries
1 cup blueberries
⅓ cup raw slivered almonds
- In a glass 16oz measuring cup combine the vinegar and honey.
- Pour the olive oil in the measuring cup and whisk.
- Add garlic, salt and pepper.
- In a salad bowl toss spinach, blueberries, strawberries, and almonds,and drizzle with vinaigrette.
It is so simple to live a healthy lifestyle. Now I didn’t say it was easy, it takes dedication, commitment, and consistency. It does not take much to make a BIG impact on your overall health. When you focus on that it makes life so much simpler. Here are some great tips from Chalkboardmag to keep you on track to living the healthiest lifestyle you can!
Bike to work. Do a set of jumping jacks in the morning. Buy a jump rope and spend five minutes perfecting your double dutch. Put on a playlist of four or five songs, and dance like no one’s watching. Do leg flutters under your desk while you work at your computer (no one will even notice!). Set an alert for yourself for every hour or so and make a point to walk to the kitchen for a cup of tea or stroll to a co-worker’s desk to say hi.
Though a hot, steamy shower is the stuff of daydreams, it can actually be damaging to your skin and hair health. Because no one really wants to take an icy shower, try to find a happy medium and cool it down a touch, or at least turn the temperature down during the last two minutes of your shower. Even this burst of cold will do your body good, closing your pores and hair follicles (and waking you right up).
Throughout the day, pay attention to your body, and stretch when you’re feeling cramped, tired, or just generally in need of a pick-me-up. Try a couple of sun salutations first thing in the morning to get your blood flowing, and end your day with a slow, seated stretch of bending at your hips to touch your toes. Hang out in these positions for as long as feels necessary.
The next time you’re walking down a street, put your phone away and allow your eyes to wander. Notice details. Challenge yourself to pay attention to things you might normally ignore. Pause before going inside, and look up at the sky, the clouds, or the moon.
Drink an extra glass of water every day. Better yet, drink a few extra glasses. To help in this, try drinking a glass of water before every meal. Oftentimes we mistake thirst for hunger, and drinking a tall glass of H2O will actually help you feel fuller, longer.
Commit to citrus.
Drink a cup of warm water with lemon juice in the morning. The benefits of sipping the antioxidant-rich beverage are numerous: It reduces inflammation, aids digestion, and boosts energy, to name just a few.
Be one with nature.
Whether that means taking a break from your office to stand outside in the sunshine, waking up a little earlier to take a walk around your neighborhood, or beelining it to the beach at morning’s first light, it’s all good. The health benefits of nature are well documented, with studies suggesting being outside can ease depression, improve focus, increase creativity, and even strengthen your immune system.
Take the stairs.
Whether it’s at work or home, there’s always that moment of pause where you can opt to take the stairs instead of the elevator. Challenge yourself to get walking. While you’re at it, inject a little bit of training into your flight climbing. As you take a step, plant your foot more firmly into the floor, allowing the entirety of your foot to meet the step, then burst out of your step and into the next.
Perfect your posture.
Sit up a little straighter and stand a little taller! Bad posture has all kinds of negative health impacts, including chronic muscle pain, reduced circulation, headaches, and even bad moods. Sitting up straight and assuming the body language of victory actually has a proven-positive impact on your health, both physical and mental.
Practice mindful eating.
Many of us are in the habit of eating at our desks, in front of the television, or absentmindedly while we do another task (or two or three). Try to slow down the act of eating. Focus on taste, consistency, and your enjoyment. When you can, eat your meals sitting down at a table, where all you are doing is eating and reflecting.
The best times to take a stab at some meditation are first thing in the morning before you’ve caffeinated (but after you’ve gotten up and splashed some water on your face) and in the evening before dinnertime. Take some time to sit quietly and close your eyes. Find a comfortable spot to sit that has back support, and tuck yourself into a cozy blanket. Repeat a mantra, concentrate on positive thinking, focus on deep breathing, or just allow your mind to wander. The benefits of meditation are manifold, and even a “failed” attempt provides a much-needed break.
Turn off all your technology 15 to 30 minutes before bedtime. Even something as harmless as checking your phone just before going to sleep can disrupt your sleep pattern, as the bright screens excite optic nerves and make your eventual sleep less restful.
Give your eyes a break.
Eye health experts recommend the 20-20-20 rule in order to preserve eye health, cut down on eye strain, and reduce eye strain–related headaches. For every 20 minutes you spend on the computer, glance away from the screen for at least 20 seconds by looking at something 20 feet away.
Get enough sleep.
Not getting enough sleep is one of the most consistent indicators of poor health. Though everyone is different, adults generally require between seven and eight and a half hours of sleep per night. If you aren’t sure how much you require, pay attention to your energy levels and mood each day, and tweak accordingly.
This past Wednesday a monumental event happened … We opened the first yoga room at the Sioux Falls airport . This is the 6th yoga room at an airport in the U.S.
Yoga has so many wonderful benefits and traveling can do such harm to your body that this is truly a match made in heaven!
Yoga can help with low back tension (due from sitting for long periods), open your hip flexors, and even provide some good blood flow and relaxation to de stress and relieve tension before and after your travel.
The best part you can utilize this in your street clothes or active wear. Just come in kick off your shoes and begin your practice.
If you are traveling through the Sioux Falls Airport make sure you check out the new Yoga Room! Make your flight feel good in this summer of busy travel!
I love breakfast, and I believe it is the best meal and most important meal of the day.
This is a great recipe for many reasons. It has great taste, something different, great protein, carb, and fat ratio.
If you start your morning off with this recipe you will be off to a fantastic start!
1/2 cup of unsweetened almond or coconut milk
1/3 cup of almond flour
1 yellow pepper (diced)
8 slices of cooked maple bacon (diced or crumbled)
1 green onion (chopped finely)
2 cloves of garlic
1 tsp of rosemary
1/2 tsp of dill
1/2 tsp of pepper
1 cup of salsa
1 avocado (diced)
*optional 1/2 cup of raw cheddar cheese or almond milk cheese
Heat oven to 350 degrees.
In a 9×9 casserole dish line with parchment paper, with ends extending over shortest sides of pan. Spray with olive oil cooking spray.
Beat eggs, milk, and flour in large bowl with whisk until blended. Then add green onion, bacon, garlic, avocado, yellow pepper, rosemary, dill, and pepper and mix.
Pour into casserole dish. Bake 14 to 16 min. or until edges are almost set. Top with cheese and place dish back in the oven for an additional 5 minutes, or until melted.
Roll up omelet immediately, starting at one short end and peeling off paper as omelet is rolled. Place on a large plate and cut into slices.
Top with Salsa and or Hot Sauce.
*You can also stick the rest of the eggs you don’t eat in the freezer in a large ziploc freezer bag. Then place in the microwave and reheat for a great grab in go breakfast.
I was meeting with a client today and she wanted some good suggestions on some healthy bed time snacks that satisfied that sweet tooth craving, but made you sleep well too. This is not the first person to ask me this, so I figured many of my clients and readers had the same question too.
Chowing down an entire pint of Talenti or bag of potato chips shouldn’t bet the night cap, that doesn’t mean you should avoid night time snacks all together. if you need to eat something before bed, make sure you choose foods that don’t interrupt your quality of sleep. As a rule, avoid any spicy foods, citrus fruits, tomato sauce, and rich/heavy foods that are hard to digest.
The best snacks to have before bedtime are those that contain serotonin, the calming happy hormone. Bananas are also known for promoting sleep, as research shows that potassium is an important mineral for deep sound sleep. They also contain tryptophan, which will help you drift into dreamland even quicker. Honey is also a good seratonin producer. So try subbing some of these foods into your late night snack whenever possible. Pairing complex carbohydrates with some protein is also a great filling and satisfying nighttime snack. Here are some more healthy options to help you get your zzzz’s.
1. Cake Batter Pudding:
2. Cinnamon Toast Crunch
3. Protein Balls
or Version 2.0
4. Veggie Chips
5. Gone Bananas
These are so easy, very delicious, and make you feel like you are “treating yourself” all at the same time!
1 apple ( I like gala)
2 tablespoons almond butter
unsweetened coconut flakes
dark cacao Chocolate chips
1/4 cup of raisins
dash of cinnamon
Slice apple into thin rings and remove core.
Spread almond butter over one side of rings
Top with raisins, coconut, pecans, and chocolate chips.
What are some of your favorite summer snacks Fit Ones?
Post in the comments below …
I have had the pleasure of being raised by a strong independent powerful female that not only had to play the role of my mom, but also had to play the role of my father too. As if one job isn’t hard enough, she had to act as both roles daily.
So here is a little thank you mom for always being such a good mother and father to me!!!
A mother is the truest friend we have, when trials heavy and sudden, fall upon us; when adversity takes the place of prosperity; when friends who rejoice with us in our sunshine desert us; when trouble thickens around us, still will she cling to us, and endeavor by her kind precepts and counsels to dissipate the clouds of darkness, and cause peace to return to our hearts. ~Washington Irving
You make the impossible look possible, all while doing it with a smile on your face!
Your kind heart, caring spirit, and love for life fuel me and all the many you touch each day!
I am so thankful to have a mentor, friend, and both mom and father figure. You love me, push me, and comfort me always.
Thank you for molding me into the woman I am today, and always believing in me, more than most mother’s and father’s together could!
I am so grateful you put me on this earth! Thank you for being the best representation of what being a “MoFather” really means!
I love you!