Home » Daily Routine Blog » September 2014

Month: September 2014

Three Day Cleanse

 

juicing

 

 

Cleansing has never been something I have taken seriously in my fitness journey, which seems surprising even to me as I type this. So why haven’t I taken cleansing seriously until now? First of all, cleansing is often done poorly, with clients having little to no education about what they are doing. As a result, they end up worse off than when they started the cleanse. As a trainer, I often see a fair amount of weight gain after the client has finished his or her cleanse due to improper food intake post cleanings. Unhealthy habits of quick fixes start to form, and clients’ body fat actually increases due to the damage their metabolisms have suffered.

 

With that said, I do believe cleansing can be a great thing for the body when done properly. After my last fitness shoot, I knew my body needed a break from meat and a little love in the nutrition department. But I also understood that I didn’t know a whole lot about cleansing or the type I should choose. When it comes to eating, I know how to fill my body with all kinds of goodness, but juicing is a whole new world for me. Because I knew this is an area about which I wanted to learn more, I decided to seek the help of Jami, from Alchemy Cold Pressed Juice and Superfood Elixir.

 

Jami has been a huge support to me in answering questions and teaching me about the benefits of juicing. She advised me to start off small and begin with a cleanse that really nourishes the body. Jami offers a 3-day cleanse, which I felt was the perfect starting point for me! In the past I had wanted to cleanse, but I always put it on the back burner, telling myself I didn’t have time and I couldn’t risk feeling like crap and missing training sessions. But one thing going away to Encinitas, California taught me was to SLOW DOWN! Being healthy, fit, and active is way more than the gym clock we punch every day. Taking care of your body, reducing your stress levels, and giving it the nutrition it needs is going to benefit us way more than rushing to the squat rack or hitting up as many boot camps as we can every week. If I had to choose for my clients nutrition or fitness, I would hands down say nutrition. The nutrients we put into our bodies account for 80% of the results we achieve, fight off disease, and allow us to enjoy everyday life with a clear mind. So today is day #1 of me choosing to slow down and allow my body to heal, restore, and rejuvenate.

 

Have you cleansed? What was your experience? I would love to hear from you, so leave a comment.

Bicycles – Tone and Tighten your Abs: Exercise Tips

Goal of Exercise:

The Bicycle is one of the best ways to tone and tighten the abs. Throughout the exercise you are using your rectus abdominals , which are the long flat muscles that lie along the front and sides of the abdominal wall. Strong abs increase stability in the core and body, which is a benefit for almost every other exercise or activity in life.

Muscles Worked

  • Rectus Abdominals

Stabilizing muscles

  • Hamstring
  • Quads

 

Zuccini Carrot Muffins – Tasha’s First Post!

zuccini-carrot-muffins-4

First off, I’d like to thank Rachel for the wonderful introduction she gave me earlier this week on the blog.  I’m very excited for to share some of my favorite receipes and food tips with you all!  As my first post on Daily Routine Fitness, I throughout I’d start with one my staple food items – muffins! For those of you that don’t know me well, I LOVE muffins! I first came up with this receipe quite some time ago – and at the time I was determined to figure out an ultra-healthy muffin recipe to satisfy my muffin craving. It seemed like every time I walked into a coffee shop or a bakery, there was tons of delicious looking muffins staring at me! However, they were usually full of refined sugar, bad fats, and tons of other less than desirable ingredients.

Rather than eating a typical muffin from a coffee shop, bakery or grocery store this week, I’d encourage you to try making these muffins instead. This recipe will not only satisfy your taste buds, but will also stay totally in line with your fitness goals. They are grain free, sugar free and dairy free. Eat these guilt-free muffins like I do – with a smile on my face!

Ingredients

  • 1 1/4 cups almond flour (also called almond meal)
  • 1/4 cup coconut flour
  • 1 tbs ground cinnamon
  • 1 tsp pumpkin pie spice
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 3 eggs, whisked
  • 1/3 xylitol, (or raw honey, or maple syrup, or coconut sugar)
  • 1 tsp vanilla powder (or extract)
  • 1/4 cup of melted coconut oil
  • 3/4 cup grated raw zucchini (about 1 medium zucchini)
  • 1/4 cup grated raw carrot
  • *note* you can use all zucchini if you prefer. You can also add 1/4-1/2 cup good quality dark chocolate chips.

Instructions

  1. Pre-heat oven to 350-degrees F
  2. Grate zucchini and carrot – squeeze excess moisture out with hands, or blot with a towel.
  3. In a bowl,  combine dry ingredients
  4. In a separate bowl, combine all wet ingredients (except the zucchini and carrot)
  5. Pour wet ingredients into dry ingredients bowl and stir
  6.  Fold in zucchini and carrot
  7. Grease a non-stick mini-muffin pan with coconut oil (I use silicone muffin tins so I don’t have to do this step)
  8. Fill each muffin 3/4 full
  9. Bake 15-18 minutes (times vary depending on your oven, as long as a knife or toothpick comes out clean they’re good to go)
zuccini-carrot-muffins-1 
zuccini-carrot-muffins-2
zuccini-carrot-muffins-3
zuccini-carrot-muffins-5
Enjoy with some fresh home-made matcha green tea!

Abdominal Leg Raise with Band: Exercise Tips

Goal of Exercise:

Leg lifts build strong abs and hip flexors which will help support you in your every day strength and stability. It’s also one of the most effective ways to tone up the lower abs or the small pouch we get at the bottom of our belly. The band helps stabilize the body during the exercise.

Muscles Worked

  • Iliopsoas – One of the hip flexor muscles located at the front of your pelvic bone. When it contracts, it pulls your leg up toward your chest, flexing your hip.
  • Hip Flexors
  • Sartorius, Pectineus, Tensor fasciae latae, Rectus Femoris, Adductor Longus and Adductor Brevis. All of these muscles are located around the front of the hips, except for the tensor fasciae latae, which is set to the side of your pelvic bone.

Stabilizing muscles

  • Rectus Abdominus – the major muscle in your stomach
  • Obliques – located on both sides of your torso, isometrically contract to stabilize your pelvis and hips.
  • Quadriceps muscle group – located at the front of your thighs, also isometrically contracts to prevent your knee from bending as you lift up your leg.

 

 

Have You Lost Your Beacon?

Encinitas California

 

Upon arriving in California, I knew I was in for some amazing getaway time with husband—hours of surfing and bathing in the sun! What I realize was how that week would change me personally.

One of the things I know about myself is that I’m very teachable. If you give me time and space, I will absorb personal growth, leadership skills, or anything else that I feel will challenge me. One of the most refreshing things about staying in Encinitas was the lifestyle and culture of the people. Everywhere you go, you are greeted with a “hello” and true excitement that you’re alive and breathing. You can’t run down the beach without being greeted every couple of feet, the guy at the coffee shop is so stoked to be your barista that you start to wonder if he will do this for life, and your waitress is genuinely happy to serve your table. You get this feeling while you are there that people really look at the glass as half full.

It was rare that I saw someone on his or her phone or experiencing life through Instagram. People are more consumed by the current wave conditions and just moving in any way they possibly can. To say I was inspired is truly an understatement. Within twenty-four hours of being there, I realized I was not as warm as I’d thought—I looked at my phone too often, and I had lost my excitement for everything that was offered outside the four walls of my home.

While I was still there, I decided that this wouldn’t just be vacation fever but that I would truly start to live out some of the things I experienced that week. Encinitas reminded me that there is still true kindness from strangers and that people can be high on life while living in small houses and driving old cars. What if we all smiled at the strangers that passed us every day? What if we put boundaries on our phones so our imaginations and dreams could take flight again? What if we downsized our homes so that we stayed in less and breathed fresh air more?!

In a world that is becoming dark with wars, abuse, and every other horrible thing we could imagine, we are called to be beacons of light in dark places! Have you lost your beacon? Have you allowed the ugliness of an unhappy world to take over your spirit, soul and mind? Is there a time for mourning, sorrow and tears? Yes, of course! But we need to shake the dust off and bring joy, peace, and hope to wherever we place our feet and to whomever we touch with our hands and words. I wrote this post tonight to encourage you to dust off your beacon and bring joy back into the world in which you live.

 

Where the mind goes, the man follows. Here’s to full circle health-Mind-Body-Spirit.

 

Philippians 4:8 The Message (MSG)

8-9 Summing it all up, friends, I’d say you’ll do best by filling your minds and meditating on things true, noble, reputable, authentic, compelling, gracious—the best, not the worst; the beautiful, not the ugly; things to praise, not things to curse. Put into practice what you learned from me, what you heard and saw and realized. Do that, and God, who makes everything work together, will work you into his most excellent harmonies.

Beet The Fatigue-Protein Brownies

Vegan Protein Brownie

Thank you Nature’s Fare for making this post possible.

 

Give your post-workout smoothie a break and try this amazing vegan performance brownie that will (Beet) the fatigue right out of your body. 

Ingredients:

Preparation

  1. Preheat oven to 320° F. Line a 13 inch x 9 inch cake pan with parchment paper.
  2. Chop beets. Purée beets with pumpkin and vanilla in a Vitamix.
  3. Add in almond meal, Genuine Health Protein, raw cocoa powder and coconut sugar. Mix until well combined.
  4. Pour brownie mixture into pan and spread evenly.
  5. Bake for 1 hour or until a toothpick comes out clean

Note: You can also make these raw by freezing the brownie instead of cooking it. Also try adding PB2 for a little variety.

From The Beaches Of Encinitas


cliff

 

Spending our vacation in the quiet beach town of Encinitas, California hasn’t kept us from physical activity! Within

hours of being here I was inspired by the fitness level of the locals and their healthy lifestyles. Although there are a lack of gyms and fitness studios, this doesn’t slow the locals of Encinitas down in their fitness routines. The beaches are covered with surfers, runners and every day you see local cyclist meeting up for rides. Every corner seems to offer a choice of raw cold pressed juice, health food stores and restaurants serving organic dishes. If you haven’t picked up on it yet, YES!…I’m in my personal heaven.

Along with surfing every day, Troy and I have hit the beach early every morning to jump start our day with a body weight workout.  So turn on some relaxing crashing waves sounds on your iPod and get your sweat on!

bird yoga

 

Warm up with dynamic stretches and light cardio for 5-10 minutes.

Repeat 3x

  • 200 meter sprint
  • 20 push ups
  • 20 lunges
  • 20 squats
  • 40 sit ups
  • 50 Russian twist
  • 200 meter sprint
  • 20 side lunges (10 each leg)
  • 15 tuck jumps
  • 20 backwards, forwards hops
  • 20 arm surrenders
  • 200 meter sprint

Skip to it! – Full Body Workout

Equipment Needed: Just a Skipping Rope!

3 times through the video for a complete workout

  • 50 jacks
  • 30 second jump rope
  • 20 alternating lunges
  • 30 sec jump rope
  • 10 tuck jumps
  • 30 sec jump rope
  • 20 air squats
  • 30 sec jump rope
  • 60 sec knees
  • 30 sec jump rope
  • 10 jumpo squats
  • 30 sec jump rope
  • 10 burpies
  • 30 sec jump rope
  • 50 jumping jacks
  • 30 sec jump rope
  • 20 sec mountain climber
  • 30 sec jump rope
  • 25 push ups
  • 30 sec jump rope