This morning I want to take a break from food and fitness talk, and instead discuss something that I have to deal with every single day – the dishes.

Every morning when I wake up (after chugging water, peeing, and letting Niko out,) if I didn’t do all the dishes the night before, I’ll put my coffee on and finish up what’s left in the sink. We have a dishwasher, which washes most of our dishes, but honestly I don’t even mind washing the other dishes by hand. Washing the dishes can be therapeutic!

It’s putting the dishes away where the problem lies. Actually, let me clarify that. I only mind putting away certain dishes. Plates, bowls, and cups I don’t mind at all:

Heck, I don’t even mind putting Tupperware away now that we threw out a bunch and got a system down.

The problem lies in the cabinets underneath. The cabinets for pots, pans, and “other” cookware.

This morning as I was shoving a cutting board under a cooling rack, my wok starting bulging out on the other side. As I finally slammed the cabinet door shut in haste, I thought, man…I always show off my organized cabinets/counters/kitchen on the blog. I need to admit that not everything is sunshine in roses in the casa de RAN. And it’s not:

*insert scary horror film music*

And the cabinet across – for, uhh, for casserole dishes, glass bake ware, the george foremans (why do we need two?) and other.

It seems no matter how much we try, we just can’t get these two problem cabinets under control. We’ve even taken most of the stuff we only use occasionally – the rice cooker (good for nothing,) slow cooker, juicer, etc. down to the basement!

Regardless, there’s got to be some refuge in organizing the pots/pans/miscellaneous cabinets…right? Where does one go when they need to know about organization anything?

That’s right. Pinterest.

On this morning’s agenda was going to be a 3 mile run + a Niko walk, but I think my cardio might be in the form of cabinet organization today

OK, ok. This is a food and fitness blog, so how about a little ab burner to round things out this morning? I knew I felt a little fire in my belly as a wok fell on my foot within 10 minutes of waking this morning!

Have a great day! I’m thinking a trip to Bed Bath & Beyond may be in my future, haha.

Do you have a “problem cabinet/area” in your kitchen?

I guess you could also count a couple of our drawers…but who doesn’t have a junk drawer or three?

Oh my gosh, you guys. I feel like such a dummy.

Remember the other day when I said I couldn’t believe I was already on chapter 22 on the new audio book I’m reading? Well, this morning on my walk with Niko, I was thinking, man, this book jumps around a lot! Then when I got back in from my walk to turn my Motoactv off, I saw this:

CHAPTER 7

Durrrr No wonder I couldn’t believe I was on chapter 22…I wasn’t! Turns out, when I moved the book from iTunes over to the Motoactv, the chapters got all jumbled.

But now I’ve already put 120 minutes into this thing, so I think I may just listen to the rest of it. It’ll all come together at the end, right? Even if I do already know the ending by then, LOL.

Anyway.

After this morning’s second client, I had a quick 30 minute break in between before my third (or so I thought) so I had some breakfast:

Overnight oats – the standard – plus some homemade honey almond butter crumbled on top.

I ate this delicious bowl while perusing the new Food Network magazine that arrived in my mailbox yesterday.

Another exciting package the mailman delivered yesterday?

The new UBER Larabars!

I have been wanting to try these out for months, but haven’t seen them in stores anywhere yet. Fortunately since I’m a larabar “friend,” the kind people at larabar sent me over the new flavors to try out – and I’m pretty stoked.

In fact, I just had tried my first one right now after a sweaty circuit workout. The ingredients resemble a regular larabar, but the texture is completely different:

It’s nutty and chunky and delicious – and *gasp* I think I like them better than regular larabars! I tried the roasted nut roll flavor (above,) and as I was eating it I was trying to think of what other bar it reminded me of. I may just not be thinking of it, but honestly, I couldn’t think of one! It’s a bar in its own class

Now, back to before the larabar – that sweaty circuit workout. I didn’t think I’d be able to get in much of a workout today, but turns out my schedule had other plans.

Slight rant: remind me to add “when new clients decide they don’t want to show up to their first session but fail to tell their trainer” to the “cons” section of my Personal Trainer for a Day post. When it comes to my schedule, I’m pretty organized, bordering on OCD. When you’re self employed, you kind of have to be. So I scheduled my four clients this morning, with the third one being a new one. We had some back and forth emails all week trying to fit in a time – and I moved around my schedule to fit her in and the time she wanted. Then this morning, I noticed it was a couple minutes past our meeting time, so I hopped on the treadmill. Twenty minutes into my treadmill walk, I realized she’d ditched.

Now, this doesn’t happen all the time – probably only twice counting this time. But it’s definitely one of the downsides of training. At least with clients who cancel, they know they still get charged for their missed session. With new clients who haven’t signed anything, I’m out an hour of my day and that hour’s pay.

/endrant.

Since I had an extra hour in my schedule, instead of letting it get to me, I did my own workout. Hey, I was at the gym anyway, right?

I did the above circuit 3 times through and felt great at the end. Welcome back, strength training!

Lunch

OK, so my lunch is not exciting at all today, but I always get questions about lunch on the go, and want to share how easy it is.

Yes, that salad is far from pretty. but really, all you need is some veggies, protein, healthy fats, and maybe a carb. For today’s lunch I layered lettuce and spinach, 2 chopped hard boiled eggs, some grape tomatoes, and tore up a piece of cheese. Then I sprinkled on some salt at balsamic vinegar and called it done. On the side, the aforementioned larabar and a couple healthy trail mix cookies for my sweet tooth

I’m out like sauerkraut! Have a good one

How tied are you to your schedule? If something changes do you roll with it or let it frustrate you?

What was the last fun thing you got in the mail? I also got a very sweet card from one of my besties that made me cry yesterday. I’d say that wins out for mine.

Hi there, everyone! Today I thought I’d participate in a little blog-world game called What I Ate Wednesday.

Jenn from Peas and Crayons created WIAW, which was created so bloggers could showcase a day of eats, once a week. I don’t typically post all of my meals and snacks on the blog, and on Monday didn’t show any (except breakfast), so I thought, what a better week to participate than this week?

Ready? Here we goooo!

Breakfast – 8:00 AM

I ate this breakfast while on my way to, and training, one of my in-home clients. She’s used to my green, brown, and grey green smoothies. It’s ok

Watermelon basil protein smoothie – with the addition of spinach.

Snack – 10:00 AM

Usually smoothies like the one above keep me fuller longer, especially when I don’t workout that morning, but at 10:00, my stomach was asking for a snack. I answered with this:

OK so you guys saw this, too, but I thought it was delicious enough to make a repeat. Homemade GY, chopped mango, KIND granola (really good, btw!)

Lunch – 1:30

My snack was pretty filling, but I knew if I didn’t eat a little lunch around my usual lunch time (1ish) I’d be all off for dinner, and Shane requested dinner before his night class, and yada yada yada. So I ate.

Frozen veggie mix from Naturally Yours + 2 eggs over medium with a little salt and pepper. I love eating cooked veggies in dippy egg yolks!

If you look closely, you might see this beige, powdery stuff. Yeah. About that…

I had an appointment with my chiro/homeopathic doctor last Friday. Every now and then, we do some tests to see what’s “stressed” or “out of whack” in my system, and what my body is “asking for.”  Last Friday when I was there, amino acids came up. In the kidney bean variety. No, seriously:

I’m really not sure how legit those tests are. I mean, how does it know I need amino acids in the kidney bean form? Plus, I already take aminos about 4 x’s a week. They’re not in the whole foods variety like the one above, but they also taste better. The aminos above have a savory taste, almost like nutritional yeast, which is fine for mixing in savory dishes like veggies.  But I like fruity aminos that I can mix in water and sip on before and during a workout.

Plus, the ones above are 110 calories for 2 tbsp per serving, and it recommends like 3 servings a day. I’m not counting calories or trying to lose weight or anything, but 300+ extra cals a day can add up!

Meh, we’ll see I guess. But I don’t see myself getting a “refill” of these next time.

Dinner – 5:30 PM

Chicken fajita salad!

Whenever I make fajitas, eating them in an actual tortilla is a joke. I end up with orange stuff all over my face and fajita juice running down my arm. Don’t even tell me you haven’t been there.

Putting it in a bowl and adding a tortilla on the side to tear apart and eat with each bite is much easier. Ya feel me?

Chicken fajitas made with a seasoning of chili powder, salt, garlic powder, cumin, and paprika. Dips included a sideline (ha, see that pun??) of salsa, sour cream, guac, and refried black beans. It was quite a tasty dinner if I do say so myself! And Shane said so, too I also had a few handfuls of tortilla chips during the fajita-making process. And a glass of pinot grigio.

Dessert – 8:30 PM

Unless I eat late, I always have either dessert or a nighttime snack. This time around, it was the former, in this variety:

Kroger had coconut milk ice cream on sale this weekend, so I picked up a couple flavors. Cookies ‘n cream is my favorite! I had about a cup, which I think is 2 servings. Is it just me or is it way hard to have just one serving of ice cream?!

I felt sufficiently pleased after eating a bowl of ice cream whilst watching season 4 of Sons of Anarchy (only 3 more episodes, wah! ) and then headed to bed.

Well that was pretty fun! Perhaps I’ll participate again next week Happy Wednesday, all!

What do you when it’s a meal time but you’re not very hungry? Still eat because it’s time, or skip?

For me, It depends on the rest of my day, but I usually still eat something, just a little smaller version of it.

Afternoon! Glad you guys liked the medicine ball circuit workout from this morning. Please let me know if you try it out!

This morning’s run was absolutely gorgeous. I don’t know how the weather is wherever you are, but here in Illinois it’s dry and in the upper seventies, which is absolutely perfect to me. I ran 3.75 ish miles around a nearby lake while listening to my latest book:

I’m trying to finish the third book in 50 Shades as quickly as I can, but as I’ve said before, I’m more than ready to move on. However, I’m not a huge fan of reading two novels at once. So instead, I’ll read one and listen to one! Plus, it makes runs and dog walks that much more fun I started it yesterday on a 30 minute Niko walk, and after a 35 minute run and another 25 minute walk, I’m already on chapter 22! I’m not sure how many chapters there are, but I thought that was pretty impressive for only 90 minutes of listening.

Then, it was eatin’ time.

Breakfast

I brought back an old favorite today for breakfast:

Banana split breakfast parfait. It’s an old picture, because this morning’s fare didn’t look as pretty, but it tasted delicious after a workout.

I’m working the majority of rest of the day, so the remainder of my eats (until dinner) will be eaten-on-the-go style:

Chicken fajita salad, Greek yogurt + oats + mango, and an apple:

And tonight I think we’re having burgers for dinner! Mmm

My Favorite Yoga Poses

If you’ve been reading recently, you guys know I’ve been on somewhat of a yoga kick lately. I just love how it makes me feel. It makes me feel strong, empowered, in tune with my mind, body, and self.

While the last time I was on a yoga kick, I was focused on power yoga and other classes that really made me sweat and feel like a workout, this time around my focus is more on the mind/body aspects. Sure, I’ll still do a power flow class every now and the, but for the most part I’m digging rejuvenating and restorative yoga.

Regardless, there are certain poses that work magic on my body. Every time I do a few certain poses, I feel like a new person.

Some of my favorite yoga poses include:

Pigeon

Where my other tight hips peeps at? I know this is one of your favorites, too. I have extremely tight hips, so whenever I find a podcast that offers a pigeon pose sequence, I do it. It hurts so good when I’m in full pigeon, then when I swing back to downward facing dog, my hips feel so. much. better.

Apparently, we carry a lot of emotion in our hips, which is why a lot of us have tight hips. Or so the yogis say. However, I haven’t ever cried or gotten overly emotional while stretching them, and I’m not sure how much clout that holds.

Camel

Ahhh the heart center. We have the natural tendency to slouch our shoulders forward, which results in a tight chest and stretched upper back muscles. Not only is this a great front body stretch, but whenever I do it, I feel energized and rejuvenated.

Dead bug

Again with the hips – not the same spot, though. Dead bug – or happy baby – stretches the inner groin area. It’s also said to relieve stress, which is definitely true for me.

Reverse Warrior

Reverse warrior is another hip-opening stretch (are we noticing a theme yet? ) It’s a super stretch for the hip flexor and outer groin. It also increases flexibility in the spine and stability in the core.

Downward Facing Dog

Yep! Good ol’ basic down dog. I l-o-v-e coming back into this position multiple times throughout my practice. It seems that my body feels different (mostly better) after each sequence. This pose stretches the hamstrings, calves, and shoulders, while strengthening the back – as well as the shoulders.

There are more poses that I love, of course, but these are my very favorite and leave me feeling very zen and “ahh” after a practice.

Have a great rest of your day, my friends

What’s your favorite yoga pose?

(workout at the bottom of this post)

Well yesterday turned out quite differently than I expected!

As I was driving to my third (and final) client’s house of the morning, I got a phone call from my friend Heidi saying that one of her babies was sick. The trip to Chicago was off! Although I was bummed about missing a day of shopping, I was pretty stoked to have an impromptu free day. It was only 9:00 and I had the whole day ahead of me!

Since I’d planned on spending the entire day with Heidi, I made a quick stop by her casa to say “hey” while the babies were sleeping. It was nice to catch up –I always love a good chat with a girlfriend, whether it’s shopping up a storm and kickin’ it on the couch

My day’s next endeavor was  a long walk with Niko around a lake that’s fairly close to our house.

I usually just walk her around the neighborhood or the trail, so the new scenery was a nice change up! I think Niko enjoyed it, too.

The rest of the day involved a lot of reading, playing with pictures, cleaning up some memory cards, yoga, and even a nice relaxing bath, with the help of this product:

I picked it up at my chiro/homeopathic doctor’s office last week, and just tried it out yesterday. Love it!

In my senior year of college, I took baths at least once a week. A little wine, a good book, some candles, and bath salt, and I was in heaven. Then, for some reason, when I entered the working world I stopped taking them. Shane also went from second shift to first shift during this time, so that could have something to do with it. In the past few weeks, I’ve been adding them back in once a week, and I don’t know why I ever stopped!

Anyway, I digress. My point is that this stuff is awesome. It’s a natural salt with tons of trace minerals, including an ish load of magnesium, which has a lovely calming effect.

I’m such a damn sucker for crap like this. I also walked out of his office with a calming tea/drink (which I haven’t tried yet,) aminos, and almost got a homeopathic sleep aid. I’m a tough sell, let me tell ya!

I wasn’t really quite sure what to do with myself for a good part of the day! I tell myself it’d be awesome to only work part time, or stay at home, and that people who do are lucky, but honestly, I think I’d get way too bored. I like being productive!

So instead of me talking about the rest of my day, here’s a workout I put together for you guys! It’s the one I did on Friday – and it left me sore until Sunday night! All you need is a medicine ball and yourself

Enjoy!

As always, please check with your physician before beginning any new nutrition or exercise program.

Da moves (click to enlarge)

Please let me know if you have any questions and if you tried the workout!

I’m off to get a run in on this gorgeous morning. Today’s going to be a busy one for this girl. I’ve got a few new clients to train (yay!)

Have a great Tuesday, my friends!

What do you typically do on an unexpected day off?

Are you a tough sell? Or will you buy anything that sounds good for ya? (like me)

It’s Monday afternoon…you know what that means. Time for another installment of the Personal Trainer for a Day Series, where personal trainers help those thinking about getting into the career field by depicting a day in the life of a personal trainer.

Past Trainers:

A Day in the Life of Yours Truly (Trainer Paige!)

A Day in the Life of Trainer Lindsay (Lindsay’s List)

A Day in the Life of Trainer Courtney (Sweet Tooth Sweet Life)

Today I’m very excited to share with you all a day in the life of Trainer Lindsay (Cotter) from Cotter Crunch. Lindsay is not only a personal trainer for her client, but also helps out her rockstar triathlete husband in her coach/nutritionist/sherpa duties.

You can check out her story and her chronicles of life as a trainer/instructor/wife to a professional triathlete, but for now, sit back and enjoy a day in the life of Trainer Cotter

1. How long have you been training?

Since 2004. Well that’s when I officially became certified. I started teaching and working at local health clubs/gyms in 2002. Wow, that’s 10 years. CRAZY!

2. What’s your schedule for a "typical" work day?

Well, we’ve been away for 6 months so I am just getting back into training and teaching. I usually teach 3-4 bootcamps/spin a week and train clients mid-morning or afternoon 3-4x a week. In between that I am writing meal plans and making HEALTHY BITES. Phew!

3. What’s your favorite part of being a personal trainer?

I just love seeing how someone goes from hating fitness to craving it!! It’s all about progress.

4. What’s your least favorite part of being a personal trainer?

The living month to month paycheck and the unpaid vacation. Although it can be a blessing. Work really hard then take time off, repeat!

5. What’s your training "style?"

Totally depends on my mood. I love to hit the trails for a run then do TRX later. Other days it’s all about a little HIIT and then yoga. Whatever the body is craving!

6. How does a typical personal training session go? (Format, is there a training log, type of exercise, etc.)

Honestly, it varies. I have a layout of how the session needs to go. Ex: warm-up, injury prevention exercises, intervals, core/strength, cool down. BUT… I also wait till my client gets there to assess their needs. Sometimes my clients are stressed and tired and just need fresh air, so we hit the trails with a power walk and light strength. Other times they are needing to expend a lot of energy, HIIT work and kettlebells are the key.

7. Do you have a training "niche" or specialization?

I work with a lot of runners and post-partum women. I just love it!

8. How many clients do you train in a week on average?

Well not that many to be honest, I cut back since starting healthy bites. I’d say anywhere from 3-7. I’d much rather teach group sessions as well. More energy!

9. Do you participate in another job at the gym in addition to training? (Group fitness, employee, etc.) If so, how does that work around your training schedule?

Ha-ha, yes, like I mentioned above. It’s one of the best ways to really engage in people’s fitness. Misery loves company!

10. What advice would you have for someone thinking of signing up with a personal trainer?

I’d say to just start somewhere. It takes A LOT of time to build a clientele but people LOVE a PT who has more than just a PT certification. Look into getting certified in other areas. Yoga, Group Fitness, Running Coach, Life Coach, etc.

Paige here! Thank you, Lindsay I love that you focus on the fundamentals and injury prevention. Fitness is not all about fancy pants workouts and sweat and killing it every single workout, right?? And no, I refuse to believe 2002 was 10 years ago. #indenial.

Hi there! I hope everyone had a great weekend

Yesterday we were blessed with absolutely gorgeous weather, and took full advantage.

First, I headed out on a 5 miler (which is long for me anymore.) It was my first time using my MotoActv GPS and mp3 player, which the company sent me.

I really like this new toy. But more on it in a different post when I can give it a full review.

I knew I should have something in my stomach before my run (this says so!) so I nibbled on some dried mango pre-run. Then post-run, I cooked up some breakfast for Shane and me:

Eggs, cheese, and broccoli with a side of buttered Ezekiel cinnamon raisin toast. With a cocktail of vitamins. Standard.

After about an hour of digesting, we headed back outside to some nearby trails for some hiking.

(doesn’t Niko look SO happy in that picture? lol, silly pup)

We’ve only got 2 weeks until we leave for the Rocky Mountains, so we figured some hiking might help up prepare.

Too bad hiking in Illinois = walking on grass/rocks. No mountains or hills to climb up here! I think hiking in Colorado will offer a slightly different experience

Regardless, we still had a lot of fun and enjoyed the weather. I can’t believe we’ve lived near these hiking trails for years and this was our first time trying them out! I see a lot more hiking in our future

During the hike, we talked nonstop about how excited we are for Colorado – from different adventures to food.

When we got back, I was still in the hiking frame of mind, and also in the baking frame of mind. Thus, trail mix cookies were born:

I almost just put together a trail mix batch, until I realized the only thing better than actual trail mix is a trail mix cookie!

Healthy Trail Mix Cookies

Total time: 15 minutes

Makes about 15 small cookies

1 c. old fashioned oats

3/4 c. almond meal

1/2 tbsp. cinnamon

1 tsp. baking powder

dash of sea salt

2 tbsp. shredded, unsweetened coconut

1/3 c. dried, unsweetened cherries

1/4 c. chocolate chips

2 tbsp. coconut oil

1/2 c. honey

1/4 c. almond butter

1 tsp. vanilla extract

Preheat the oven to 350 degrees. Mix the first eight (dry) ingredients together. Stir in the rest of the ingredients. Spoon out the batter onto a parchment-lined baking sheet about 1 inch apart. Bake for 11-12 minutes.

Of course, in addition to eating batter along the way, I sampled one fresh from the oven:

And promptly burnt the roof of my mouth. Worth it It’s always worth it. Come on.

Today

Today I’ve got some exciting plans to go shopping all day in Chicago with a friend. It’s always an all day affair when we go on our biannual Chicago shopping trips, so it’s going to be a long (fun!) one.

And since I don’t like to cancel on clients, I woke up extra early this morning, to train three clients before we take off. I have a feeling I’m going to need a nice bath tonight

Breakfast

Since it’s going to be go-go-go today, I packed a smoothie to sip on in between clients.

I made the watermelon-basil protein smoothie but this time I added spinach and about a tbsp. of amino acids my doctor gave to me.

Have a good Monday, everyone, ok? I’m off to train some clients!

Do you have any nearby trails?

What’s your favorite cookie to bake?

Don’t you just love Sundays with absolutely nothing on the agenda? That’s how I feel as I sit here and write this post. Perhaps a run, perhaps church, perhaps a hike. Perhaps

Yesterday was anything but a free schedule, but it was still an awesome day. However at first, I woke up, planning to go to a spin class, but my body felt like a truck ran over it!

I did a full body strength workout for the first time in two weeks on Friday (I’d been taking a break from strength training, and instead doing yoga) and hollllly hell am I ever sore!

But I do have a fun workout coming your way soon

Needless to say (but I’m going to anyway!) I skipped spin class in lieu of reading 50 Shades Darker and doing a little laundry. Honestly, at this point I’m not even looking forward to the third book in the series. I just want to get it over with, lol.

Then I had to train a client and after that see my chiro/holistic doctor, but more on that (second part) in another post. Let’s just say I’ve got more goodies to try…

After getting adjusted, talking to him for a while, running some tests, and picking up my homeopathic pills and vitamins, I was there for nearly an hour, and was officially running late (as I ever am.)

We had a big day ahead of us and I had to get baking!

Yesterday was not only the day we celebrated Mother’s Day, but it was also my dad’s birthday and Niko’s birthday! So before we left to go to my parents’ house, I baked up two little doggie birthday cakes, courtesy of  my girl, Janetha’s, dog cake recipe.

Niko had to wait until we got to my parents’ house to dig in, but I knew she’d love it before it even came out of the oven based on how she loved the batter!

I think she could tell something was up, because the entire ride to my parents’ she was up and down and moving around, when she usually just chills.

Naturally, the minute we stepped inside, we deemed it birthday cake time.

What can I say? Niko loves her peanut butter. One cake was for Niko, who turned four yesterday!

Can you believe I’d never baked her a cake until this year?

I can’t believe she’s four now. I remember the day we picked her up…she was such a little bitty puppy!

Same dog, almost four years ago.

We also gave one to Buck, my childhood dog, who turns SIXTEEN tomorrow. He is the best.dog.ever.

Buck ate his entire cake, because if you’re over 80, let alone 112, you what you want.

Niko, on the other hand, only got half. We don’t want another birthday double enema today…

Ohhh no we don’t.

And aside from the cake, I also brought over this pineapple casserole that I found on Pinterest – it’s a Paula Deen recipe.

Not my picture, because I forgot to take one, but it looked exactly like that, and it was a hit! (pssst! and super easy! )

Although the casserole was a hit, my dad cooked up the highlight of the meal – grilled lobster.

Sides included corn, mushrooms, Avanti’s bread, watermelon, and shrimp. I had a bit of everything

Then it was time for my parents’ to open their gifts. We all surprised my dad with tickets to a Cubs game:

He was SO surprised, and I think pretty excited for the game, too. He’s so hard to buy for because if he wants something, he’ll get it. He’s got that impulsive gene (which he passed down to me!) so if he wants a toy, he’ll buy it. He always says he likes to spend time with us, so I thought this was a great way to do that.

Plus, who doesn’t like going to a game at Wrigley Field?!

(throwback post!)

For some reason, I didn’t feel great the entire day. I think waking up to a sore body lead to a headache, but it was still such a lovely day.

Honestly, I could have fallen asleep on their couch right then and there, but I peeled myself up and Shane and I headed home. We were both SO full and SO tired. After an episode of Sons of Anarchy, I didn’t even need dinner, just a little bowl of granola and milk.

This morning I woke up feeling better – I think I was a bit dehydrated yesterday for some reason – so after finishing this post I think I’ll lace up my sneakers and head out for a run.

Have a great Sunday, ya’ll!

What’s on your agenda for today?

Pet owners: do you celebrate your pets’ birthdays?

I feel kinda bad for Clarabelle, because we’re not exactly sure when her birthday is, so she doesn’t get as much of a celebration.

How’s that for alliteration?

Good morning, my friends, and happy Friday! Is it just me, or did this week seem to fly by? I can’t believe it’s already Friday and the weekend is right around the corner. I’ve got a few clients, followed by a few hours at work, a couple appointments. Then it’s weeeeeeknd time As you’re reading this, I’m probably making someone sweat.

Since I had somewhat of an early wakeup call, I took breakfast on the go today.

Just your regular mocha frap protein shake.

In Wednesday’s post, I gave a shoutout to IDEAFIT Journal, because it’s one way I keep current with the fitness industry. This month’s issue had quite a few interesting facts, and today I’m here to share the most interesting one (in my humble opinion) with ya’ll.

Hence, we have Four Fitness Facts Friday!!

Fitness Fact # 1

An Italian study recently found that eating breakfast before working out does, in fact, make you burn more fat than doing a fasted workout. The study found in a group of men who did 36 minutes of cardio – one group before eating breakfast and one after – that the group who ate breakfast before sweating it out had a higher excess postexercise oxygen consumption (EPOC,) thus a higher afterburn, as well as burned more fat as fuel both 12 hours and 24 hours post-exercise. The two groups performed the exact same workout and ate the exact same meals throughout the day. The only difference was the timing of breakfast. Myth=busted. Fasted cardio does NOT burn more fat!

Fitness Fact #2

Postworkout massage reduces inflammation.

According to a report in Science Translational Medicine, postexercise massage promotes the development of mitochondria, which help energy production. The report also noted a decrease in inflammation levels. Too bad I don’t have an on-call masseuse… I guess my foam roller will have to do

Fitness Fact#3

Fitness DVD sales are on the rise!

OK, so this one isn’t ground-breaking, but I found super surprising. With MP3’s and iTunes and digital media replacing…hardware (?) it surprised me to hear the sales of fitness DVD is alive ‘n thriving. According the article, it’s expected to rise nearly 10% in the next 5 years. Guess I better keep around that DVD player after all

Fitness Fact #4

We all know that strength training is good for us – it prevents osteoarthritis, protects our bones and connective tissue, increases our metabolism, and builds muscle that’s pretty easy on the eyes. However, it also benefits the mind and physiological body. According to the article Resistance Training Benefits Mind and Body, it decreases anxiety, improves brain cognition, and increases self-esteem. Not that you needed any more reason to pick up a dumbbell, but it seems there’s more and more research every day saying it’s one of the best things we can do for our health!

Hope you feel more knowledgeable now – I think I’ve got a bigger brain!

Have a happy Friday, loves!

Do you eat before working out in the morning? I have to admit…I haven’t been lately! I just eat right after working out. But if I’m going to be up for a while – say, training a client and then working out, I’ll eat a little something.

Isn’t it funny how life gives us a sign right when we need it most?

This morning after yoga, I noticed it was absolutely gorgeous outside. Sunny without a cloud in the sky with a crisp temperature of 62 degrees. I took advantage and leashed up Niko for a walk around the neighborhood. It was perfect weather for walking with just a very slight breeze. Perfect!

However, instead of being in the moment and enjoying this awesome life, I found my mind drifting to the rest of my day, what I needed to get done, and even my schedule for tomorrow morning and afternoon.

I also happened to have my headphones in, listening to Jason Mraz’s album on my iPod. Jason is one of my very favorite artists, ever since my honeymoon. In September 2008, when we were honeymooning in Hawaii, his song I’m Yours was beginning to get popular, and it played everywhere in Maui and Kauai’i. Ever since, that song (and IZ’s Somewhere Over the Rainbow) brings me right back to the lush, beautiful islands every. time. I hear it.

But I digress. This isn’t about that song, it’s about another song.

His son, Live in the Moment rang through my ears as I was doing anything but – and since slowing down and living in the moment is something I’m trying to do more often, (I really hate being type A. I know some people pride themselves on it, but I‘m actively trying to be a little more type…B?) the lyrics of the song affected me so much…In fact, after listening to the song, I put my phone in my pocket and just enjoyed the peaceful walk completely.

I will not waste my days
Making up all kinds of ways
To worry about all the things
That will not happen to me

So I just let go of what I know I don’t know
And I know I only do this by
Living in the moment
Living my life
Easy and breezy
With peace in my mind
I got peace in my heart
Got peace in my soul
Wherever I’m going, I’m already home
I’m living in the moment

Now if we all can practice the words in this song a little more, I think the world could be a more peaceful place

And since I still had a couple hours before work, instead of getting some cleaning done, like was on my to-do list, I took about 30 minutes to just read in the sunshine:

While drinking a green mocha frappuccino protein shake And completely off the subject, does anyone know why my spell check is telling me frappuccino is supposed to be capitalized?)

Work’s been pretty calm today. Everyone seems to be in a great mood because of the weather – myself included!

I had lunch while taking a little reading break.

Leftover pizza and some broccoli and cauliflower with ranch.

I brought four slices of pizza, but only ended up eating three of them. And a side of Kindle.

Also, I haven’t talked about books lately, but I’m almost finished with the second book of 50 Shades…50 Shades Darker I think? It’s pretty good. I don’t love it. I liked the first book just because of the shock value, but it’s becoming more and more like Edward and Bella in Twilight, and, well…been there done that. I’m planning on reading the 3rd book of the series anyway, but I’m already looking forward to what I’ll read next. (Which will be either The Stand or The Lucky One…two completely different genres, yes, I realize )

Have a happy Thursday, loves!

Are you good at living in the moment? Or do you need reminders from time to time?