The Whole 30

I can't stop reading about or hearing from people who have done The Whole 30 program, and my curiosity recently made me start to read more about it. Trying to sum up the Whole 30 isn't easy, so I'll give you some basic info straight from the source.

What is the Whole30®?

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?

This will change your life.

We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion. (Need convincing? Just read some of our stunning testimonials.) The Whole 30

I first thought it was a "diet" intending to cause weight loss, but that really isn't the main point. People do lose weight on the program often, but not always. Even though I try to maintain a healthy diet, I've been feeling like too much sugar and dairy have been creeping in (I have a minor Reece's addiction). I'm hoping that by being pretty strict and cutting sugar and dairy out completely, I'll be less likely to reach for them. I gave up dairy for about two months when Connor was a newborn because I thought he might have a dairy intolerance. While I don't think he really did, what I noticed was how much better I felt off dairy. I didn't feel bloated, and my skin was completely clear.

Cutting out legumes isn't something I've ever done, or wanted to do. I'm going to get rid of them during the Whole 30 and then re-evaluate when I incorporate them back in. I like the idea of starting from a "clean slate" in terms of diet so you can really see what works for you, and even more importantly, what doesn't work for you.

Matt has agreed to sticking to the plan for the 30 days, and I'm trying to make it easier for him by preparing our dinners and helping him decide what to eat or bring for lunches.

This week I'm making a new chili recipe from a paleo blog that I found, Chocolate Chili. The blog is called The Clothes Make the Girl, and the author writes a lot of tasty looking recipes. I'm also going to make a chicken curry with peppers, onions, and sweet potatoes, which is a recipe I made up and already make on a regular basis. I'm making big batches of everything so that we can either have leftovers for lunches or other dinners. For breakfast I'm going to either do hard boiled eggs and a piece of fruit or an egg scramble with veggies. Lunches will either be leftovers from the previous night's dinner or a veggie packed salad with grilled chicken on top.

I'll report back with my take on the Whole 30 periodically, and while I'm not in it to lose weight, I'll certainly update you with my results! Hopefully he won't kill me for writing this, but Matt is down 22 (or 23?) pounds and looking amazing! He's really been so on point with food, and it very motivated to give the next 30 days a shot.

Focus on Bosu Training

Hi All! Something I've been loving recently is the Bosu ball.

The purpose of the Bosu is to challenge your balance by providing an unstable surface (instead of the floor, which is a stable surface). This forces you to find your balance by using your core. You must utilize your stabilizing muscles in order to stay balanced on the ball.

If you're new to Bosu training, start by taking a simple exercise and incorporate the ball. A good move to try is plank up and downs. Start in high plank with your hands on the ball and lower down to your forearms. You'll need to draw your belly button back to your spine and really fire up the core. Try and keep your hips somewhat level to the ground. They will move a bit, but shouldn't be flying side to side.

Using the Bosu is a good way to switch up your workout routine, and most gyms have them readily available. Bosu training can provide a total body workout without having to use any additional weights.

 

I'm very excited to announce that we are starting a Bosu Training class at the Y this upcoming Tuesday at 10:30 am. The focus will be total body training with the Bosu, focusing on body weight training, cardiovascular conditioning, and core work.

 

Try out this circuit of my favorite Bosu exercises. I alternate higher intensity cardio moves with strength moves to give you a chance to catch your breath, but not enough of a break to let your heart rate get too low. Work for 45 seconds, and then rest for 15. Repeat this circuit for 2-4 rounds. I did 4 on Wednesday.

 

Funny aside before the workout- since we've had a crazy week with snow, Wednesday's am class was cancelled. The Y opened at 10, so Connor and I were waiting for the doors to open. I had a Bosu workout ready to go, and went to the group ex room since I knew it would be open (classes were cancelled in the morning). As I was working out, two women that attend my classes popped in to see if I was doing a class. I told them I wasn't, but they were welcome to join my workout if they wanted to. They did, and a few minutes later another woman (that I didn't know) came in, grabbed a Bosu, and started the workout! I didn't tell her that I wasn't teaching a class, because we were almost finished, and I didn't want her to feel awkward!

 

Try this circuit- 45 seconds WORK, 15 seconds rest.

 

BOSU

Out and ins (start on top of the bosu, jump your feet off to the sides, and back on) keep knees bent

 

Pushups with an optional leg raise (raise leg up as you lower into the pushup)

Bosu burpees

Mountain climbers

Plank up and downs

Squat jumps from floor onto top of ball

 

Crunch get ups (hands behind ears, crunch and stand up at the top)

 

Plank with toe taps (hands on floor, feet on top of ball, walk feet off and on the top of the ball)

 

Have a great day!



And I call myself a blogger?

It's true, I've been terribly neglectful of this blog. Truth is, just like everyone else in the world, the holidays and life completely took over. No excuse! We've been up to a lot of the same things, working out and teaching a ton, spending family time, and of course getting together with friends.

One tradition we've started is a spin on something we already did. Friday pizza night! So creative, right? The "spin" is that I've been making my own pizza. I've made pizzas before, but usually just bought ready made naan bread and used it as the crust. I've broken my streak with unsuccessful bread recipes with a really easy pizza crust. I also don't have a pizza stone, and thought that it wouldn't come out well. Wrong! I found a really easy method on popsugar (randomly found while googling) that works SO well.

The way to cook the pizza without a stone is really easy, and it totally changes how the crust tastes and looks. Preheat a cookie sheet to 500 for about 10 minutes. When you pull it out, drizzle the sheet with olive oil (I lay down tin foil for easier clean up). Lay your rolled out dough onto the cookie sheet, top with your toppings, and bake. That's it!

The basic dough recipe is:

1 packet dry active yeast
1 Cup warm water
3 Cups bread flour
1 teaspoon salt
1 t sugar
2 T olive oil

Combine the first two ingredients in a mixer and let stand for about ten minutes (you're just activating the yeast). Once that starts foaming a bit, add the other ingredients into the mixer with a dough hook attachment. Let it rise for about an hour. I split it in half to make 2 pizzas.

My best pizza yet came from a very complex and difficult combination of ingredients. Not really, it came from a magical item you can find in your local Trader Joe's. Or Trader Giotti's. Their bruschetta is amazing, and it worked perfectly as a pizza "sauce"- chunky and flavorful without being too much like a regular chopped tomato bruschetta. I also use the bread dipping seasoning herb grinder on the left to season the pizza. Sometimes I even throw it into the dough as it mixes.

 

I put a blend of Parmesan and mozzarella on top of the bruschetta, and then baked at 500 for about 10 minutes.

 

 

Connor loves to cook in his new kitchen as well!

 

 

His latest favorite toy is very high tech....a diaper box. It's the simple things!

 

 

Happy weekend!







Christmas Time

Christmas is in full swing over here, and I've had more fun this year getting everything ready than ever before. I know having Connor is what has made the holiday season so exciting; watching him experience new things and actually be "old" enough to get exciting is just thrilling.

We've been doing a whole lot of baking, decorating, and yes, still working out.

Our tree is fully decked, and I'm happy to say that Connor hasn't attacked it yet. Pretty much all of our ornaments came in a set, and they're hard plastic. That is KEY with a toddler. If the ornaments were all glass I'd probably be too paranoid to let him play around the tree.

 

I think our mantle is one of my favorite holiday decorations. The garland came pre-lit from Costco, and I used twine to hang Christmas cards from clothespins (that was an idea I stole from my friend Beth).

 

Connor visited Santa, and was NOT feeling it. Honestly though, the Santa was pretty intimidating, so I don't blame him!

 

These picture are pure gold in my eyes. The sheer terror Santa incited is just too much to handle.

 

 

One tradition we decided to start this year, and look forward to the kids taking part in, is baking cookies throughout the season, assembling cookie baskets for friends and family, and delivering them right before Christmas. If you're a friend that I'm getting together with next weekend for a certain holiday party, you *might* have some cookies coming your way ;)

 

So far, I've made: oatmeal chocolate chip, regular chocolate chip, peanut butter blossoms, and gingerbread cookies. My favorite recipe happens to be a new one I found googling. It's seriously the easiest peanut butter cookie, and it is SO good.

 

1 C sugar (you can use brown or white, I do half of each)

1 C peanut butter- I use chunky

1 egg

 

I throw all of the ingredients into my mixer, and let it go until combined. Bake at 350 for about ten minutes. SO GOOD!

 

I also do the Hershey's kiss in the middle directly after baking. Try these, you will not be disappointed.

 



 

And now, you have to burn off those cookies, right? Try a HIIT workout. High intensity interval training. Use the easy formula of 45 seconds work, 15 seconds rest. You really can pick any total body moves for this. Here's a great example of a HIIT workout you can do at home or in the gym. Remember, there are no reps listed because you should be working for 45 seconds, and that could end up being a different number of reps for every person. The purpose of only having a short rest period is to keep your heart rate up, and have maximum calorie burn.

 

HIIT workout- repeat 3-4 times

45 seconds work/15 seconds rest

 

Burpees

Squat jumps

Butterfly push-ups

Plank

Alternating forward lunges with bicep curls

Squat with shoulder press

Bicycle crunches

 





Keep it simple!

Stroller strides has officially moved inside for the winter. To be honest, I totally prefer being outside, and using things like benches and fences as part of the workout. Inside, you're a bit more limited. I've decided to take a more basic approach, and work circuits, just like I do in my group fitness classes.

The nature of a stroller strides class is very different than a group ex class, so the workout will be too.

Today was PACKED and it was so fun! Everyone was really sweating, and it was a hard one for sure. 

The workout:

4 rounds of:

15 jacks

15 squat jumps

15 burpees

15 push-ups

1 min plank

Walking lunges down the basketball court and back

2 laps

The KEY here is to make this as hard or modified as you need. Here's the truth. By the end of this, if you're not dripping sweat, you need to push it a little harder. Full burpees, getting all the way down with the squat jumps, sprinting the laps, full push-ups, get it? On the flip side, if you're really struggling, modify! Reach up and down instead if jumping, push-ups from the knees, etc. Take every workout this way, and you'll always get a GOOD workout.

Something Connor has now been introduced to, courtesy of his stroller strides friends: snacks in the stroller. We can see how well that turned out!

Frittata Cups

 

I have a new favorite dinner that is both easy to make AND healthy. Those are usually my 2 requirements for a meal, so this fits the bill! Frittata cups made with veggies, eggs, and bacon. So good. This really isn't a "recipe", but more of a method that you can adapt depending on what veggies you prefer or have already at home.

 

Crack a few eggs and egg whites into a bowl (for 3 people I've been doing 3 regular eggs and adding 4-5 egg whites), add a splash of milk, seasonings (I do salt, pepper, and garlic powder). Whisk that all together. Sautee whatever veggies you have, I usually do onion, pepper, and spinach. Wait until the veggies cool, and then whisk that into the eggs.

 

Before you start prepping the eggs, spread your bacon onto a sheet pan lined with foil and bake at 375 for about 6-7 minutes. You want the bacon to pre-cook a little so it crisps up nicely in the muffin cups.

 

Using either a muffin pan or cupcake tin, line the cup with a slice of bacon, and then laddle in the egg mixture about half to three quarters up the tin.  You can also top it off with a little cheese if you're feeling that.

 

Bake for about 20-25 minutes until the center is firm.

 

 

 I also wanted to share a few pictures we had done recently for our Christmas cards. Unfortunately, Connor was sick the day of the photo shoot, and he wasn't his usual smiling self. We got a few that will be cute for a Christmas card, even if he isn't smiling brightly!

Another big update on the baby (I guess toddler now!) front- he started walking yesterday! Just over 14 months. Everyone has always warned me about how much harder things will get (at pretty much every development), but Connor is such an easy little guy, and I don't worry too much about it.

Sorry I've been absent recently. Between teaching classes, starting a new part time writing job, and taking care of Connor, I really haven't had any down time. 

My teaching schedule has changed a bit too. Now I'm doing weekday (mwf) mornings at the y, and teaching mon and tues evenings at PSC. Stroller strides is going to be either Tuesdays or Saturdays (alternating) this month. I've realized that two nights per week is the max that I'm ok with being away from home. Having dinner as a family really is important to me, and if I teach any more than two nights, it feels like I miss more dinners than I'm home for. I'm lucky that Matt is so great at taking over when he gets home from work. Bath time and putting Connor to bed has been Matt's job for a long time. It's nice that they have their own time together, and if I'm not teaching, it gives me a nice break! Even if its just to clean up, it's easier to do it without watching Connors every move.

Speaking of moves, Connor has officially taken steps! He's certainly not full on walking, but he's on his way!

Here's some recent favorite pics:

This one kills me; almost exactly one year difference:

Ok, enough showing off my boy!

Time to get to the important stuff- the workout. Below is what I did in my 8:30 class today. It was a nice mix of body weight moves combined with strength and cardio. Definitely a total body workout that will leave you drenched.

Preform each exercise for about a minute, and repeat each circuit twice.

Have a great day!