Tabata Challenge

It's a fact- Tabata interval drills can make you a lean mean fit machine! Just ask any of my 20 or so 'regulars' that show up to class every Monday, Wednesday and Friday at 5:10AM. These folks are dedicated and always up for a challenge first thing in the morning. They show up to work hard otherwise they may as well just stay in bed. Some are retired yet they don't miss a beat even on holidays! Class participants say things like
•I'm fitter now than I was in High School!
•I don't run distances anymore and my race times are improving at challenge races like Spartan Race & Tough Mudder!
•I'm winning half marathons!
•I lost the baby weight!
•I'm lifting more in the weight room!
•I feel like a million bucks!

Now for all you Tabata class haters out there that say "Tabata drills are just for athletes" or "just for doing truly at 99.99% effort on a bike" I encourage you to give a class a shot and see how you feel after. But to give you fair warning: you just might love it.

If you're up for it and want to experience the amazing benefits of Tabata all you need is a free app and you can get to it! You can also watch the clock or your watch if you don't train alongside your phone, iPod or other techie gadget.

In class we do a dynamic warmup followed by 7 Tabata drills. Each drill is a set of 8 intervals of the same exercise at 20 seconds on and 10 seconds off. "On" means all-out! "Off" means rest! After the drill set you get a minute recovery before the next drill. We mix it up in class and do some cardio drills and some strength drills within most every class although there have been times that it's 100% cardio based. Sometimes it's all calisthenics and sometimes it's all kettle bells. In almost two years teaching four Tabata classes a week it's never gotten boring and we've only repeated a workout when we 'test' every several months.

Here's the challenge that my class rocked today. They partnered up and did circuits together around the room rather than all of us going through the exercises at the same time. It was fun to see pairs like Toni and Bryan working together on the ropes! If you don't have a heavy rope available like the kind you can purchase from Perform Better swap it out for some other full body move or, heck, use a garden hose!

#1 L-Sits
#2 Rope Play
#3 Burpees
#4 Jump-Ups or Straddle Jumps onto aerobic step with 3+ risers on each side
#5 Push-Ups with one hand on medicine ball then switch to the other hand on the way up
#6 Jump Rope (ideally double-unders)
#7 Lunge Presses with 1 heavy dumbbell pressing overhead

A quick online search of each drill will give you the gist of the exercise but please save yourself from injury and hire a well qualified Personal Trainer to get the proper form down. Although I'm watching my students intently during class there is only so much I can do for them in a large class setting to help with individual technique. By the way- most everyone can do some form of the above exercises when taking the time to learn the proper progressions. I'm almost 6 months pregnant and enjoy doing Burpees with the class most days. My class is full of different people at different fitness levels with different physical abilities but everyone gets a great workout as long as they keep moving at their best for 20 seconds at a time!

Enjoy your Tabata challenge and please report back your experience.

Your friend in fitness,
'Coach' Amanda

Healthy Thin Mint Shake

Upon hearing that it's Girl Scout Cookie Season I thought of my strong liking for Thin Mints and came up with an idea. You see, I don't even like cookies much but I could polish off those two little rows of Thin Mints in maybe 8 minutes flat. So instead of going on a downward spiral into full blown sugar binge I took those 8 minutes to make myself a delicious Thin Mint Shake.

But here's what happened first. Just a few days ago in a moment I'm not proud of I asked my husband to bring home Thin Mint ice cream. I remember liking it (OK, loving it) in High School and now that I'm pregnant it sounded like the ultimate treat! And how could he possibly say 'no' to his almost 6 months pregnant wife? He so kindly stopped by the store on his way home from work and came home with the goods. Much to my dissatisfaction the ice cream was horrible- so fake tasting and just all wrong. Well good, at least I won't be having anymore of that. But I still needed to get my Thin Mint fix so here's what I so cleverly concocted in the blender:

-Handful of spinach
-Fresh mint leaves
-1 large frozen banana
-a tiny bit of cocoa nibs
-1/2 serving chocolate grass-fed whey protein from Reserveage Organics (not my fave but it's what I have right now)
-1 cup coconut milk (just coconut and water in a can from Trader Joes, nothing else added like they do to their coconut 'cream')
-Blend and garnish with a mint sprig to make it cute

I'll be making this without the protein powder and using cocoa powder instead to make Thin Mint Popsicles for the family!

I'd love to hear how you satisfy your sweet tooth with healthier alternatives- please share!

Blender Blunder: What Did I Create?!

In an effort to use up the chocolate fondue dipping ingredients I had prepped to take to Girls' Night last night I ended up with some creamy goodness for our family's breakfast this morning. Yesterday I stuffed a bunch of dates with almond butter, cut up a bunch of fruit, and froze banana slices- all for dipping in glorious chocolate. But both the baby and husband were sick so I stayed home to be of service.

This morning I had the brilliant idea to switch up our boring breakfast routine and make delicious nutrient packed smoothies with last night's ingredients instead. Well, we've had a Vitamix for three years now and since I'm not big on reading instructions I just blend away and hope for the best. This resulted in our smoothies becoming thick creamy ice cream goodness!

Our boy is almost 22 months and has never had ice cream. He loves it and got a kick out of how cold it is! My husband and I both devoured it (ours was sprinkled with extra cocoa powder on top- yum!).

Ingredients for 3 full servings of
Banana Date Ice Cream:
-1 cup ice
-2 tsp raw almond butter
-5 large Medjool dates
-3 large bananas
-1 tsp cocoa powder
Scoop into a nice cup or bowl ('cause we should eat everything fancifully!) and garnish with a few banana slices & some cocoa powder or nibs. Enjoy this healthy treat for breakfast lunch or dinner!

Chocolate Pudding

In an attempt to kick my obsessions with milk chocolate and processed sugar I tried a new dessert today. I whipped it up in all of 2 minutes as a treat for Mom and me, and she was NOT a fan! I think it tastes great but she's calling it 'chocolate guacamole.'

Ingredients:
3/4 of a giant Haas avocado (or 1 regular)
2 tsp honey
2 tbsp cocoa powder

Rather than sacrificing any of my dessert to the Vitamix blades I opted to mush it all together myself with a fork. This worked just fine and my 15 month old baby got to lick a tiny bit of it after. He's never had honey or cocoa but so far he's seeming ok with it! I ate some fresh and froze a little. I tried cayenne with the fresh batch- yum! Then raspberries- even yummier! With the frozen batch I sprinkled just a little pink sea salt from Hawaii- yum! I think coconut flakes or even lavender would be good as well. I'll also do my old 'chocolate' recipe again soon with cocoa and coconut oil which was much preferred by my family.

Try your own twist on this recipe and toppings and please share!

Don't Feed The, Uh, Children?

I live in a town full of adorable dogs with their own Facebook fan pages. These dogs skateboard, star in fun parades and costume contests throughout the year, accompany their human parents to fine dining establishments, are blessed by pastors, have beaches named after them, are toted around in doggy strollers, go to doggy day care while their parents are at work, and have owners whipping up homemade gourmet dog food like it's no big deal. Maybe we're such a dogcentric (not a real word) community because Snoop Dogg and Nate Dogg were bred here. Anyway, we in Long Beach California absolutely positively LOVE dogs! So much so that we would be flabbergasted at the idea of feeding someone else's dog a treat or scraps without politely asking permission of the owner first, right?

Why, then, is it okay to feed my human child without asking? He could have allergies. We could have philosophical, religious, and health reasons as to why we do or don't eat certain foods. The bottom line is there's a lot more at stake in feeding a human than potentially ruining his shiny coat.

My 15 month old baby eats A LOT. He is well fed. I promise you he is not hungry. He eats at the table, he eats when he's hungry, and he eats foods we deem nourishing. We always enjoy foods together as a family and as a community with our friends, because we think it's important. He is learning that food is good for the body and good for the soul. I grew up with food behaviors that I do not want to pass on to my son such as mindless eating, emotional eating, and eating nutritionally void foods, but that's a whole other post. So it aggravates me when my baby is given snacks the moment we arrive somewhere. It aggravates me when he is fed 'just because'. But it aggravates me most because a lot of the foods being offered (and I know people mean well, they really do!) are not foods we eat.

I'm not trying to be a food snob here. I grew up on disgusting school lunches and junk food, spent time in third world countries where food can be scarce, and have helped at homeless shelters that offer meals to the public as well as food pantries where families show up willing to take whatever is being handed out that week. Yes, sometimes people just need calories to not go to bed hungry. But that is not my reality right now. I appreciate food and am blessed to have things like fresh California produce and farm fresh eggs available to me. Instead of taking food for granted I value it highly as my family's source of vitality.

We respect signs that read 'Do Not Feed The Wildlife'. Should we make a sign for our baby to wear so he gets the same respect as bears and ducks? That would be silly, so instead I'll be the mama bear to my cute little boy cub and roar, I mean ask, that you don't feed him without asking. I know you all mean no harm at all and are offering food and snacks out of generosity, and I appreciate the gesture. I genuinely respect that you are trying to be kind in offering him food. Please, though, respect if we choose to decline.

It's not always "No thank you." Babs that runs The Belmont Athletic Club Childcare shares her snacks with Ari that she knows we love like fresh veggie sticks. The picture here is of our baby with Chef Timothy of Ari's Natural Foods. One week at Farmers Market Chef Tim asked if he could give our baby Ari a treat, and every week since Ari squeals in delight to go behind the booth and taste all of Chef Tim's delicious samples. See, I'm not a mean and terribly uptight mom, just a little uptight and hoping for some respect when it comes to our family's food choices.

Preventative Care

Last week was rough. Tuesday I faced some fears and went to the doctor for preventative measures. What prompted the visit was my desire to stay disease-free and take good care of myself for my own sake and my family. That was a week ago and I'm stuck with this gnarly bruise on my arm from the catheter. I had to 'pump & dump' my breast milk for 48 hours so Baby Boy wouldn't be effected by the iodine used for the CT scan. Watching that milk go down the drain for two days sucked, as did not nursing my baby and missing work for a day of poking and prodding, but at least I know with certainty that at the moment I'm healthy by doctors' standards.

One year ago my 28 year old baby sister was diagnosed with colon cancer. Her fight ended exactly one year later on April 28, 2013. She didn't recognize signs of disease until it was too late. On Tuesday, upon arriving home from a very emotional day at the doctor office I was informed that a dear friend my age has colon cancer. It makes no sense. Healthy young women don't need to get colonoscopies. How could this be?

So although I've never been a big fan of conventional medicine and doctor visits I vow to listen to my body and take action when necessary. This blog will be upbeat 99.9% of the time and I'll get back to pictures of food, fitness and fun. But today I beg you to consider this story and make the vow to take your health into your own hands. Make that doctor appointment today, start eating better, exercising, meditating, or whatever you need to do to be well. And stay tuned for my sister Megan's story because I love to talk about her and it needs to be heard.

Fitness Freebies

Thanks is due to two people for this giant pile of FREE workout shorts that were left in my office today. My boss Josh for Personal Training his client into skinny-dom, and his sweet sweet client for donating her too big clothes to me! This stack of clothes cost a pretty penny and is in perfect condition. Time to start rocking shorts!

Intense InTents: Nassaus Gone Camping

Both my husband and I grew up camping. There were no trips to Walt Disney World, Europe, or even Hawaii in either of our childhoods. We went to Hawaii together for the first time when we were 29 years old! Hubby didn't get a Passport until he was gearing up for our honeymoon, and mine is about to expire. Disneyland was between the towns we were raised in so we both went there a bunch, but the main activity we hold most dear to our hearts as children was good ol' fashioned camping.

Camping is a simple way to bond. You get to (or are 'forced to' if you're a disgruntled teenager) spend every moment together and sleep within inches of each other. You wouldn't dare wander off for alone time because there are always bears, at least where we camp, so you must bond with your fellow campers wether you like it or not. You have to use your creativity and imagination typically because campsites don't provide entertainment...and you may not be able to leave your tent for days depending on the bear situation.

Actually, I believe in the power of camping so much that I suggest couples camp together before committing to each other. Camping brings out your true colors (and smells). For better or worse, it will all be exposed when camping. Dirt + bugs + burying anything that comes out of you + uncomfortable heat or cold - running water - showers - electricity = you in all your natural glory. I've heard folks can get cranky, irritable, and straight up angry when camping. If your prospective mate doesn't like what's exposed, move on.

As a kid I camped with my dad on the beach at Camp Pendleton. I camped with my mom, dad, brother, and sister a ton in our early years up and down the California coastline. My mom took the three of us kids camping any chance she got. We camped in the backyard when we couldn't really go camping. I camped in Mendocino and all over Northern California with my dad, stepmom, brother and sister. As a junior higher I camped with friends at San Onofre. Then I started High School and camped with friends everywhere and anywhere- on Lake Oroville, in country backyards, at parties, at random spots we'd off-road to in the mountains, all along the Fort Bragg area and private beaches that we'd hike into, at swim meets, on rivers surrounding Chico and Paradise, at Lake Almanor, 'Beer Beach', High Lakes, and at music festivals. Then along came my husband and we camped everywhere together along with our friends- mainly Mammoth plus Tahoe, Yosemite, Sequoia, Joshua Tree, Santa Cruz, and many more. Then there were our epic backpacking trips around San Gorgonio, and that one time we went from Mammoth to Yosemite. We REALLY like to camp.

Then along came our baby and we failed to get a camping trip in until just after his first birthday! Bless their hearts, our friends Jon & Stephanie invited us along on Jon's annual birthday camping trip. By the looks of our car you'd think we had five children and would be gone five nights, somewhere five hours away. Of course we have one child and and we're going for one night to a spot about one hour away. But we were super prepared!

We roll up to the campsite and are the only parents amongst almost 20 hipsters. But no worries, our adorable 13 month old charmed the socks right off our friends and friends of friends. We had a blast, the baby had a blast, and our friends had a blast. We played at the beach all day and gathered around the campfire all night. I tried a sip of moonshine and my husband got to smoke his tobacco pipe with the guys. Best of all, we got to stay up late chatting with friends while the baby snuggled off to sleep in the Ergo Baby carrier. Although it was only one night we brought the smell of the campfire back with us in our hair and every article of clothing to remember the wonderful weekend after we'd arrived back home.

Posted are a bunch of family pictures. For some reason no one else was up at 5:30am when we took a walk to the beach.
San Onofre, CA June 1-2, 2013

Super Size Everything

This post is landing in the Food section of the blog because that's where I found these adorable toys- in the 'food' section of the local convenience store. Beanie Babies are cute and lovable, but it seems they weren't quite right as tiny little animals so someone decided to plump them up. Is this so kids nowadays will relate to the toy? A little girl of about 10 years old was at the ice cream counter with her dad and asked him for the 'fat Winnie the Pooh. He's so cute!' Dad gave her the toy and paid for their ice creams.

Why are these toys at the ice cream counter? Why are the toys 'fat'? And why are 10 year olds given ice cream as a regular treat? I don't know how often this particular little girl gets ice cream, but in general it seems that treats are a daily thing for kids. There's nothing special anymore about getting ice cream with Dad when you also get a cookie at school, a treat at your friend's house, and a piece of candy at the bank or boutique when on errands with Mom.

The amount of sugar kids are given on a daily basis, little by little, adds up to a lot. Before you know it your kid might be relating to these cute toys. Are you ok with that?

Mama Love

This blog post doesn't fall under Fitness, Food, or Fun but it's got to be said. If you're a mom you are beautiful. Can you say it with me? 'I am beautiful'

The single fact that you carried a child, fostered a child, or adopted a child makes you beautiful. But then there are the late nights, shuffling kids around, cleaning up scrapes and vomit that also make you beautiful. There are the things you've sacrificed to be home doing homework, bath time and early bed times that make you beautiful. And don't even get me started on how much you love your child, because that too makes you more beautiful than you were in High School, college, and probably even on your wedding day.

Because you are beautiful, it saddens me to hear you complain about your (choose one or all)
Stretch marks
Deflated boobs
Bags under eyes
Tummy pudge
C-section scar
Bigger feet
Extra weight
And on and on

Next time you find yourself complaining about the not-so-appealing side effects of having bore or reared children try pausing and taking a moment, or all day if you must, to compliment yourself instead. Dare I say that each time you criticize yourself you're not only harming your own beautiful self but you are also doing damage to the child that looks up to you, the man who might love lying next to you in bed, and God who created you? Yes, your body is different now than it was B.C. (before children), but you have a child now which is pretty special! You are beautiful.  Repeat it to yourself, even if it takes a little fibbing at first, until you believe it. My hope for you is that you'll see the aftermath of children- the tummy, the scars and all- as lovely reminders that you are a mom and that makes you... beautiful!

Oh Happy Day!

Today is the 3rd happiest day of my life, after our wedding day and son's birthday. Well, not really but I am super excited that we are now a microwave-less home. Yeah, there are all sorts of supposed health reasons to not microwave your food and drinks, but I'm most glad to see it go because it is just a big heap of clutter, and clutter makes me cringe.

It's taken a long time for my husband to be on board with this. When we were dating I was about to toss it from MY apartment but he wanted to use it when he was over. Then we got married and moved, and the microwave moved with us. But recently he let his guard down and agreed that it could go. But it's still here, months later. Well, we just got word that, along with some friends, we'll be helping someone move into an unfurnished apartment and a microwave is one of the items we'll be supplying. Perfect! The microwave is going to a new home where it will be appreciated.

Although I occasionally reheat food in the microwave, I'm glad to see it go. It'll be nice to not find coffee sitting in there that was forgotten by my mom or husband days prior- ew. It will be nice to see one empty space amongst a cluttered kitchen. Getting rid of things we don't need or use is fun! Is there anything you can part with an give to a greater cause?

We still need a few furniture items, like a queen mattress, and odds and ends for the apartment we're helping with before June 1st. Contact me for details if you're interested in donating.

Let Go

On April Fool's Day I let go of a lot of baggage. My beautiful and talented friend Jessica kindly squeezed me into her busy schedule to help me out. She cut about a foot and a half of my hair and transformed me into a stylish mama!

When my little sister was diagnosed with cancer last Spring and then talked of shaving her head at some point I told her I'd do it with her. We had always had long braids together as kids and shared the same thick brown hair. I thought it would be a good bonding experience to do this together, and for her to not be alone in it. But when the time came in the Fall and she decided to go for it she told me not to, saying that I have such nice hair and she wants me to keep it. She is so sweet!

Well, if it wasn't going to be shaved something had to be done with it. It had become a cumbersome unmanageable mess that always ended up twisted tightly into a bun high on top of my head. Although I kind of liked the look, it wasn't cute and I don't think my husband was appreciating the Bun + Headband style at all.

Another default hairdo was the ponytail braid. This soon became a dangerous weapon that would whip me in the face while doing jumping jacks. It would get caught up in my jump rope, nearly tripping me. Once my workouts are in jeopardy something's got to change!

I kept saying I'd cut it after I lost another 10 pounds or so, but it was time to just go for it and embrace the change. It's about appreciating where I'm at in my life right now and not putting anything off for a special occasion or until I feel I'm more worthy. Other than my senior year of high school and a short time in college I've always had super long hair. I've played it safe and just kept it plain and simple.

To me short hair screams high maintenance. It requires more frequent cuts which takes time and money. It takes time and effort (if thick and frizzy like mine) to style it too. So it seems irresponsible for me, the girl who's always let her Step Mom trim it in the kitchen, to have short hair.

Another excuse to stay in my comfort zone was that my baby loves to play with my side braid and twiddle it around in his fingers. He gives the biggest giggles and explodes in laughter when I tickle his face with it, especially while he nurses. He swings the braid around while I hold him and he looks up at me with pure delight.

But refreshing change was much needed. The moment Jessica cut the braid off I felt instant relief- a load was lifted off my shoulders. My baby recognized me, thank goodness, and my husband is a fan. A few days later it seems my scalp and head have relaxed from not being pulled tightly almost 24/7. But best if all is the fresh feeling I've got now that I let go of some extra baggage.

Walk This Way

Our lives just got a lot more interesting; we're really in for it now! Not five minutes after my husband got home from work was Ari walking for us! Literally 'for' us and not really 'to' us- he was completely showing off and cracking himself up. He hopped up and took two solid steps. He was giddy with excitement and so were we. He proceeded to do this again with a giant water bottle in hand as well, which kind of freaked Dad out but I think it was helping him stay balanced. He did it for Sammy, the cat, then he scampered off down the dark hallway and did it some more.

He is most secure and able to walk best when he's gotten up on his own, unassisted. We've never been into holding his hands up to 'help' him walk. Both my hubby and I didn't naturally feel led to do so, and we didn't want him using 'walkers' or walking aids. He's always been so good at exploring on his own and we want to allow him to develop at his own pace, which seems to actually accelerate things. When we step back, he steps it up! This is true with pretty much everything for Ari.

This is a special night 'cause we aren't typically awake when Dad comes home from work. Ari must've been super excited for our family time and taken the opportunity to show off his new skill. We are so excited to have both been present!

He actually took his first steps yesterday though, supposedly. I really believe he's been practicing behind our backs for awhile, that stinker. His first steps were, where else, but at the gym! That's quite fitting for our family. He walked to Nick, one of the Childcare workers at The Belmont Athletic Club, just a few days after turning 11 months.

We hope and pray that we can continue to keep up with Ari! We pray he'll always have the confidence needed to move forward in life and that he'll step out in faith in all he does. We want him to know the safety and security of having us to fall back on whenever he needs or wants us. But mainly we want his confidence to come from knowing he is created with great purpose and loved and cared for by God.

The title of this post is a little something my dad has always said. His knees would give out while walking and, being the silly guy he is, he'd make fun of himself with this expression. It's always been a favorite of mine because it reminds me of him. Now with my baby son walking and exploring new territory I find myself only caring that he walk one way- toward love.

Here's a picture of Ari on the day he walked- Wednesday April 3rd, 2013.

Sneak Peak Into My Eats

What does a real-foods eating, chocolate craving, recovering life-long vegetarian eat to slim down, stay energized, and be well? There are no rules other than to consume ingredients that I deem ok/safe/healthy based on my own current food beliefs (which are always evolving as I learn more and try things out for myself). Although this isn't Paleo, vegan, GAPs, etc. I've limited the dairy, grains, and legumes and am only having sugar in the form of fruits and vegetables. Foods are mainly local, organic, and seasonal. Here's a list of my current go-to foods:


Helpers
I don't endorse any brands/products and prefer my supplements to just be extra nutrients and minerals not taken in pill form. This list of nutrients mainly gives me that extra boost, wards off sickness, helps me feel full (fats) and keeps sugar cravings in check
Prenatal Vitamin while nursing- I alternate between a few to mix it up
Fermented Foods/Probiotics: kimchi, sauerkraut, any vegetable I've fermented- so cheap and easy!
Apple Cider Vinegar- great for getting sugar cravings in check
Coconut Oil
Ghee
Raw Butter
Duck Fat for cooking when not using butter/ghee
Macca
Chia
Chlorella
Spirulina
Egg Yoke
Garlic
Ginger
Turmeric

Breakfasts
Fruit
Veggies
Eggs- I just found local farmers who don't feed their chickens corn!
Quinoa mixed w/ anything (I'm going to reintroduce quinoa into my diet starting today)
Homemade bone broth- so nourishing at 4:30am!
Leftovers
Whole Yogurt (typically goat)

Lunches
Shakes & Smoothies (no boxed 'milks' with carrageenan, otherwise anything goes)
Leftovers
Loaded Salads- veggies, meat, egg, beans, avocado, fermented veggies
Tuna Salads
Egg Salads

Dinners
Rice Pasta- occasionally
Brown Rice occasionally w/ toppings- kimchi, veg, meats
Quinoa w/ Avocado or other veggies/stir fries
Cauliflower 'Rice' w/ toppings
Spaghetti Squash w/ mix-ins as a pasta dish
Sweet Potato Hash w/ Egg
Roasted Whole Chicken
Organ Meats- mainly liver which I buy extra of for super cheap
Wild Salmon- FYI, Alaskan is always wild and Atlantic is farmed
Beans
Stews
Lots of Veg- roasted cauliflower, asparagus, Brussels sprouts, broccoli, chard, spinach, squashes, kale
Polenta- might start using

Snacks/Random
Avocado- this should be in every single food category as we eat it anytime with anything
Bananas- not local but a big food staple in our house
Nut Butter (raw cashew & almond) w/ Celery 
Raw Nuts
Jicama
Oranges & Grapefruits from the in-laws and Mom's trees
Fresh Fruits
Sliced Veg
Dips- garbanzo, lentil, black bean, tzatziki and other concoctions we make in the blender
Roe
Olives
Seaweed

Treats
Kombucha
Cocoa

Substitutes for Vices
Switch out latte & pastry break for a walk to the beach break
Switch out snacking on sweets at work desk for sipping water with added fruit
Switch out snacking on chocolate at home for taking walks, cleaning, and reading

We do have more food than this in the house. My hubby's staples are flat bread for his spicy dips, sourdough bread, cereal, oats for his smoothies, granola, coffee, and dairy in the form of milk, cheese, and yogurt. He would also love to have the fridge loaded with hot dogs, sausage, bacon, "luncheon meat", beer, and every type of hot sauce and mustard known to man. He's got some crafty friends that make beers and hot sauces which are the ultimate gifts you could ever give him :)

The baby eats what I eat. He just turned 10 months and his current favorites are chicken, avocado, strawberries, egg yoke, carrot & cucumber sticks, and Daddy's fruit purees.

I hope you've enjoyed this sneak peak into my kitchen. Please share some of your favorite food staples with me!

Hott Mama's 12 Week Challenge

And so it begins. I've submitted myself to a weight loss challenge. I'm not a fan of weight loss challenges because I strongly encourage clients, friends, family, and even perfect strangers not to focus solely on weight and, instead, find additional indicators of health and vitality. But with that said I'm actually super uber duber excited for this challenge! It's a 12 week challenge with a bunch of Facebook strangers and one friend- the "Hott Mama's" group dispersed across the USA. We pay $10 via PayPal, submit our before photos, measurements, and goals/plan and then weigh-in weekly. At the end of the 12 weeks we each get three votes on our favorite transformation and one winner takes all!


Here are the two main reasons why I'm excited about the challenge
1) Encourage other moms and be encouraged by them, and maybe make a few friends along the way as we get to know each other via Facebook over the next 12 weeks. I've seen pictures of these moms in their underwear- the least we could do is 'friend' each other on Facebook now and strike up some conversation.
2) I'm using it to kick-start my new journey away from just 'Fitness Professional' and into 'Wellness Coach' since my passions lie not only in helping others workout but also in helping them create clear paths to overall better health and wellness. So I will use myself as an example. This isn't just a weight loss challenge but a chance for me to transform my life in many little ways that will add up to one big healthy overhaul.
3) When this is over, rocking a pair of bright pink workout capris I just bought for $9.99 at Marshall's as well as the super cute shorts worn in the before pictures which fit loosely a month into pregnancy and now are so tight.
4) Going to Lululemon with Nicole and picking out fun new clothes for our transformed bodies!

For now I'll share with you my goals and action plan. Check back in 12 weeks and you'll see me in a sports bra and booty shorts 'cause at the end of the challenge I'll share with you the before and after pictures, weights, and measurements!

Goals: Decrease body fat (maintain nursing), tone arms/abs/legs to feel good in bikini/shorts, improve shoulder acne + redness on back of arms
Plan: Eat real food + increase activity

It's really this simple. Clients are always encouraged to elaborate on their goals and action plans, being as specific as possible to account for 'life stuff' and not leave any room for interpretation (excuses) along the way. But I've chosen to keep my plan as simple as "eat real food and increase activity" because I believe those two things will address all my goals.

Please leave your comments, stories, and encouragement in the comments section. I'll share some progress reports along the way and post the before & afters after May 24th.


Stay tuned!

Amanda
PS- Regarding the attached picture: you can notice changes in your body well before 4 weeks! And please don't hang in there for 12 weeks just for the sake of  others noticing, do it for yourself first and foremost ;)

Does This Make Me Look Fat?

It's a common question. 'Do I look fat in this?' I was asked this almost daily by my mom growing up. I now hear it almost daily in the gym locker room. The few times I've asked it of my husband in the past I'm so bothered by the question.

We're either fat or we're not folks. And the label 'fat' is so relative anyway, so what's it matter?! There are tests that hint at whether or not you are fat, but those tests are typically based on norms and I've never been a fan of norms. It doesn't take 12 years of working in gyms to know the #1 reason people join the gym, even 'skinny' people, is to lose weight. When will people ever be satisfied with where they're at?

My challenge to you today is to get yourself to that point where you're happy with where you're at. Quit counting on clothes to camouflage whether you're fat or skinny. And should you choose not to take my challenge, then I challenge you to never ever utter the words 'Do I look fat?' again. I hope you choose the 1st challenge and do the work to get 'healthy' and to accept yourself just as you are, once and for all, because you are beautiful!

Staycation & Sunshiny Winter Ride

It's been too long since I've posted in the 'good ol' fashioned fun' category! My hubby and I each took a long weekend off work to go on a big trip with friends. Well, we last minute decided what this family really needs is a 'Staycation' to enjoy time together. I REALLY struggle with taking time off work even though I have the time, so it's a challenge to be home and not working. But, we're just part way into the weekend and we're having a blast.

Nani came over to watch the babe while Ryan and I saw a 3:30 movie. That's right, 3:30. Had we gone to the next showing at 7pm I would've fallen asleep in that stinky theatre and missed the sewage scene of Les Miserables. I thought we'd be the only dorks in there on a Friday afternoon but it was packed.

Now I had put on a cute summer dress and lip gloss since my mom encouraged us to go to dinner after the movie- fancy! So here we are 8 1/2 months into parenthood, it's only our 2nd time out sans baby, we're looking good, and I'm so ready to go home right after the show to see Baby Boy!!! We quickly pick up dinner to-go and get home to our little angel. He's having a blast learning baby sign language with Nani and could care less that we rushed home to be with him.

Now it's Saturday and we got to sleep in until 6am! Ryan and I got up all excited like it was Christmas morning. But this is even better- Opa is coming over to watch Baby Boy so we can go for a ride together! It's gorgeous out and I've not been on a good long bike ride since July 2011. We hit the road and enjoyed the sun beating down on us as we rode down PCH. We didn't go too far, but I'm more for quality over quantity. It was fun dodging traffic on PCH through Long Beach, Seal Beach, and Huntington Beach then having coffee together on Main Street before turning back. We arrived home to a happy boy and his grandpa- perfect :)

I'm so grateful for all this special time with Ryan. I can't remember the last time he was home on a Friday evening. Just to sit and watch TV with him before he passed out on the couch was magical and rare. And for us to both not work on a Saturday and get to enjoy the day as a family was priceless.

Cheers to the rest of our Staycation!

Sweet Potato Zinger Smoothie

These ingredients are meant to be juiced but I threw them in the blender and a few seconds later had quite the drink on my hands. And my eight month old son approves too- he got a hold of my straw, flung it around the room, and licked it off his fingers with a delightful grin on his face. So here it is:

1 sweet potato peeled
1 carrot
Hunk of ginger
Pineapple

Blend or juice and enjoy!

Bell Pepper Flowers

These are supposed to turn out real pretty with the egg yolk centered in the bell pepper, but I tried to flip mine and made a big mess. But the flavor is so good and next time maybe I'll get it to look more like a flower.

Slice bell pepper into rings.
Sautee rings a minute on each side (I used raw butter but ghee or oil will do) .
Crack an egg into each ring & fry.
Add toppings to garnish such as cheese, seasonings, spinach, basil, etc.

You Can't Out-Train A Bad Diet

Did I catch your attention with that picture? That would be my typical snack or even breakfast in the past- but no more! I'm here to tell you that you CANNOT out-train a bad diet. You truly are what you eat from the inside (how you feel) out (how you look).  I have family, friends, and clients that will argue with me on this...feel free to leave your comments here and we'll debate. But if you are starting a new training regimen please learn from some of my bad habits and save yourself some agony. Here is my story in a nutshell: Over the years I've trained my body in many different ways and changed my eating habits just as many times. I've been a competitive swimmer, trained for Ironman, and have spent many hours a day teaching Spinning, Running, Zumba, and Bootcamp-style classes. I've been a meat-eater, sugar addict, vegetarian for most of those years, and vegan. Along the way my build has at times been average, skinny, muscular, and it's even been 'more to love.' I've also been sick often with a shoddy immune system, to say the least. It's not until my diet is cleaned up that my body responds in all the right ways, rewarding me with good health, stellar physical performance, and ideal body composition. It's really not rocket science! Clean up your diet and the rest falls into place.

This post is not meant to be full of big words and data. I want to keep it simple because I believe that health is quite simple. This is as science-y as I'll get on you: Although calories in (food) and calories out (exercise) factor into body composition, you cannot exercise your way to healthy. And vise versa- if you eat well you still need to move your body to maintain muscle mass, bone health, cardiovascular health, etc. If you stick within your allotted calories or points or however you might track food you're likely to reach your goal of weight loss, gain, or maintenance. However, this is no indicator of true health. First, find definitions of 'healthy' and 'fit' that resonate with you. Does getting to a certain number on the scale tell you if you've reached that health and fitness status you are trying to achieve? The number on the scale or the amount of points allotted in your diet program does not mean there is an absence of disease or a presence of healthy organs, muscles, and cells in your body. Next, take steps to truly get healthy and fit. This should be a combination of things, not just one product you take, exercise you do, or diet you follow. You'll likely need a team of experts and resources to help you get there.

You can pay me to be your Personal Trainer and we can workout seven days a week together. You will get stronger, leaner, more flexible and better coordinated but you will not be healthy if you leave our sessions and eat junk. I don't mean potato chips and Twinkies junk, I mean any food that isn't nourishing to your body functioning optimally. Not being a Registered Dietician I will not tell you what specific foods to eat, but I bet with a little heart-to-heart, soul-searching, and brainstorming we can come up with a new way of eating that suits you better than what you are doing now.

Try asking yourself before every bite or sip you take "What is this doing for me?" If you are happy with the answer then keep it up, great job! If you don't know the answer, go find it! And if you are unhappy with the answer it's time to reach out for help and make some changes!

Take a serious look at your life. Ask yourself if you are truly making healthy choices for your body. Running, Spinning, doing CrossFit, Barre Method, and Pilates are all great but are you sabotaging your health by not eating well? I sure don't have all the answers when it comes to food but I am eager to share what I know in regards to goal-setting, meal planning, kitchen raids & replenishing with nourishing new foods, grocery store visits, food preparation, and of course mixing it all in with some exercise! If you are not at a place where you're willing to dig deep, release, and grow then now is not the time for us to partner up. But get in touch with me today (because the new you is not a procrastinator) if you're ready to cultivate change for yourself and just need some tools to help you in the process.

Much love,
Amanda