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/))

Fitness Friday Fact #42

In the June issue of Fitness Magazine, editor Bethany Gumper took on the challenge of investigating whether a squat or a lunge resulted in a better burn.  Based on her studies, she felt as though lunges were more beneficial because the movement targeted not only the gluteus maximus, but also the gluteus medius.    

Despite her findings, however, Bethany implored that people not give up on squats.  By solely focusing on one exercise, well-rounded benefits cannot be achieved!  In order to reach "buffness" betterment, aim to always include variety into your strength plans!

An amazing array of exercises can be seen in my upcoming video courtesy of KM Fitness. 

Stay tuned for its release :) 

((Photo Source:  http://www.womenshealthmag.com/fitness/new-lunge-exercises))