Mindful Monday Inspiration #45

((Photo Source:  http://behappy.me/shchedrina/when-the-going-gets-tough-the-tough-get-going-127854))

Fitness Friday Fact #45

While chatting with a co-worker the other day, the issue of workout boredom was broached.  Like many individuals, my coworker had lost interest in her Plank Challenge because she couldn't fathom holding 1 position for 5 minutes.  

Rather than trying to suggest options to keep her mind occupied while parallel to the ground, I presented her with alternative activities!  Like the Hula Hoop exercise that I wrote about before, this Jump Rope routine would certainly make the time (and the calories) fly by for my co-worker!

((Photo Source:  http://www.fitnessmagazine.com/workout/arms/express/jump-rope-workouts/))

Thursday's Trend Alert Dirt Report #44

When I started this blog last year, I had 2 goals in mind; to share my wellness passion and to motivate people to live healthier lives.  Apparently, Robyn Mendenhall Gardner felt the same way before posting her 30-day AB challenge.  

Since sharing the workout (shown above) on Facebook, Gardner has motivated millions of her closest friends to join her on a quest for a flatter tummy!  To date, she has inspired roughly 2.7 million people, and the LIKES keep coming.  

Despite the thumbs up that I gave this "AB"solutely fantastic challenge, I remain concerned about its effectiveness.  My apprehension stems from studies that have shown that crunches do not target and tone ALL of the abdominal muscles.  That exercise primarily pin points the rectus abdominis, leaving the internal obliques, the external obliques, the transversus abdominis and the opposing back muscles left high and dry.  

Although the plank portion of the 30-day challenge is favorable, a better way to enhance your ENTIRE abdominal region, is to check out this core strengthening workout!

((Photo Source:  http://rsvpmagazine.ie/two-million-people-sign-30-day-ab-challenge-get-abs-dream/))

Wednesday What Not #44

I'm not sure exactly when reading became less of a chore and more of a pleasant pastime, but I'm thrilled that it did!  I especially felt that way when I stumbled upon this fabulous piece of literary art!

Having spent countless hours virtually connecting with my best friend from college, I quickly related to the authors and their need to touch base with their "person" despite the distance that separated them.  While reading each email entry, I felt compelled to both laugh and cry as if the authors were my best friends too!

 As I get ready to close my copy of "Graduates in Wonderland," I urge you to pick up this amazing beach read and find yourself once again reading for amusement!

((Photo Source:  http://www.amazon.com/Graduates-Wonderland-International-Misadventures-Almost/dp/1592408605))

Tasty Tuesday Treat #44

Resourceful is defined as having the ability to find quick and clever ways to overcome difficulties.  In the context of new home ownership, however, being resourceful also means creating something out of nothing in a stark kitchen.  

Despite the perk of channeling culinary creativity, navigating a new kitchen with limited supplies can be incredibly daunting.  Such was the case when I decided that I wanted grilled chicken for dinner the other night.  Without the support of my old apartment's pantry, I needed to come up with a simple marinade for my meal.  

Thankfully, I discovered this recipe for a homemade Italian dressing that did not require a trip to the market!  

((Photo Source:  http://www.budsmagazine.com/how-to/eat/indica-italian-dressing/))

Mindful Monday Inspiration #44

"I always did something I was a little not ready to do.  I think that's how you grow.  

When there's that moment of 

'Wow, I'm not really sure I can do this,' 

and you push through those moments, that's when you have a 

breakthrough."

-Marissa Mayer; CEO Yahoo!

((Photo Source:  http://www.offbeatworlds.com/inspiration-dreams/))

Fitness Friday Fact #44

As a devout treadmill runner, I do not need to worry much about environmental factors impacting my workout.  For those individuals that opt for the outdoors, however, the summer weather can make for an insufferable sweat session.  

To avoid the negative effects of a "real world" run during the dog days of summer, check out these great tips from Fitness Magazine!

((Photo Source:  http://www.fitnessmagazine.com/workout/running/tips/running-in-heat/?sssdmh=dm17.743608&esrc=nwfitdailytip061914))

Thursday's Trend Alert Dirt Report #43

While on the PATH train this morning, despite being enthralled by my latest chic lit pick, I noticed a women reading a recent edition of TIME magazine.  Shocked by the cover story, I immediately researched the controversial health topic upon arriving to my office.  

After a quick Google search, I discovered that a study recently revealed that "scientists were wrong in labeling saturated fats the enemy - that carbs, sugar and processed foods are mainly to blame for obesity, diabetes and other weight-related diseases."  

Although butter was the poster child for this article, researchers have suggested that Americans look at the role that ALL saturated fats play in their diets.  Rather than limiting quality saturated fats, like those found in salmon, walnuts and healthy oils, people should reduce their intake of refined carbohydrates.  Refined carbohydrates are most commonly found in white bread, bagels, crackers, baked goods and soda.

By mixing up your menus based upon these pointers,  as well as remembering the golden rule of MODERATION, you will help lower your levels of LDL (bad cholesterol) and assist in raising your levels of HDL (good cholesterol)!

((Photo Source:  http://wandrinlloyd.blogspot.com/))

Wednesday What Not #43

No longer being able to hide behind bulking clothing, beach bounders most likely have more than sun and sand on their minds.  As they head to the shore for the first official weekend of the summer, those waistline worriers could easily benefit from Keenan Fitness' free webinar.  

The online discussion about Eating Clean and Getting Lean takes place tonight, June 18th at 8:00p.  By registering and opting in, participants will have access to a Free eBook and also a 3 part video series on "Escaping the Diet Trap."  

To start eating clean and getting lean, register now! 

((Photo Source:  http://www.keenanmedicalfitness.com/))

Tasty Tuesday Treat #43

As I board planes to new destinations, I always make sure to have a well stocked Ipad, a handful of trashy magazines and some preconceived notions.  My recent European excursion was no different, with the exception of a welcomed travel companion ;).  

Both my husband and I knew that we would be tantalized by tasty treats and stuffed from spectacular spaghetti while in Italy, but nothing could have prepared us for one particular dish.  The magnificent meal was Spaghetti Carbonara; a staple of Roman cuisine.  Although there are different versions of the original recipe, the plate revolves around eggs, cheese, bacon and black pepper. Considering that I usually avoid such ingredients, I was happy to have tried this meal while in Rome, but even more thrilled to have discovered a "kate-ified" version upon my return.  

The carbonara change up will be a fantastic way to reminisce about Rome, in a guilt free manner! 

((Photo Source:  http://www.skinnymom.com/2013/05/09/skinny-pasta-carbonara/))

Mindful Monday Inspiration #43

Returning home from an amazing adventure is never easy, especially if that amazing adventure leaves you jet lagged and longing for gelato ;)

Despite the overwhelming urge to buy a ticket back to Italy, I found it in myself to appreciate an inspirational t-shirt that was worn by a fellow commuter of mine this morning.  The shirt read:  Smile Often! and made me reflect on the wonderful experiences that I just had overseas.  

So although I may be tired and disgusted by the display of frozen treats in the subway, I can easily force a smile on my face knowing that I have just returned from a trip of a lifetime!

Stay tuned for more tips, treats and training techniques next week!

((Photo Source:  http://www.suewalkerdentistry.com/blog/on-vacation-2/))

Fitness Friday Fact #43

I'm not sure if it is coincidence, but last Friday I posted this tip about lunges and this week I'm working with my mom to incorporate that exact move into her strength training routine.

I chose lunges (among other exercises) for my mom to help treat her gluteus medius tendinosis.  GMT is an inflammation of the tendons in the gluteus medius which is brought on by excessive running / race training.  Like most avid runners, my mom had let her strength training fall to the wayside as she focused her attention on pounding the pavement.  Such a decision (literally) became a "pain in her butt!"

In an effort to build up her booty, my mom has rearranged her fitness routine to include not just running, but biking and yoga.  She has also begun to incorporate these 3 hip abduction exercises into her strength training sessions:

1.  Lunges
2.  Side-lying Hip Abductions
3.  Clams

These changes and additions to my mom's workouts will strengthen her gluteus medius and leave my brother and I as her only "pain(s) in the butt."

((Photo Source:  http://pilatesmastery.wordpress.com/2011/10/09/clams-the-ultimate-pilates-butt-exercise/))

Thursday's Trend Alert Dirt Report #42

During travel season, one of my favorite "Go To" spots is Panera Bread.  Not only do I crave their Napa Almond Chicken Salad Sandwich, but I appreciate the comfort of a familiar place when I am far from home!

With many future meals destined to be eaten at Panera, I was thrilled to hear about the company's plan to "remove artificial colors, flavors, sweeteners and preservatives from its food by 2016."  This menu makeover was prompted by the growing popularity of clean, whole foods, as well as the widely publicized negative effects of artificial sweeteners. 

Since these changes are 2 years away from completion, perfect your Panera purchase today by ordering off of their Hidden Power Menu!  The Hush-Hush helpings are all made with high quality, fresh ingredients and include rich proteins and only limited amounts of processed carbs! 

((Photo Source:  http://www.boston.com/food-dining/food/2014/06/04/panera-swears-off-artificial-ingredients/URacdJAfDpg0RJGUOZbksK/story.html))

Wednesday What Not #42

While perusing Pinterest the other day, I stumbled upon this list of Healthy Habits.  I absolutely loved the compilation of suggestions and wanted to share them with you!  It is my hope that you might be inspired to make tiny tweaks to your everyday life!

((Photo Source:  http://www.bloglovin.com/viewer?blog=3860114&post=2447940397))

Tasty Tuesday Treat #42

After spending the weekend with my toes in the sand, I couldn't help but feel like I was on island time.  Rather than facing reality, I embraced the emotion and created a delicious drink for my morning commute.  Similar to other sips that I have blended, my Summer Sunrise Smoothie provided the calcium, protein and caffeine that I needed, all while keeping me mentally in a beach chair :)

Summer Sunrise Smoothie

1 cup Almond Milk

1 Frozen Banana

1 cup Fresh Pineapples

1/2 tsp Matcha Powder *

1 scoop Vanilla Protein Powder

*Learn more about Matcha and why it is a must have! 

Mindful Monday Inspiration #42

"Yes, I still wish my abs were tighter, though I don't obsess about them.  Instead I focus on how capable my body is!"

Although difficult to accept advice from a model turned tri-athlete, Elettra Wiedemann's revamped view on body image is one that should be welcomed by all.  Rather then sweating over the pesky pounds you vowed to loose or the trouble zones you were determined to tone, consider all of the opportunities that have (and will) present themselves this summer.  Whether its a 5k or a bike ride along the boardwalk, your ability to successfully complete each adventure is more important than how you look doing so.  

Chances are when you alter your attitude, you will live a "fitter, stronger and happier life", just like Elettra!

((Photo Source:  http://www.self.com/body/fitness/2013/12/fitness-girl-elettra-wiedemann/))