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Month: November 2014

Spinning Workouts

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Spinning workouts continue to gain popularity in North America as companies like Soul Cycle push the envelope on what used to be simply called “spin class.” Workouts on a stationary bike can take on many forms these days, but the premise is still very simple—riding a bike is a great cardio workout, and with some imagination, it can become a full-body workout. If you like to wander around the gym texting your friends while you pretend to get a workout in, you should try jumping into one of these classes instead. You are going to be hurting, but you’ll probably be hooked! Read more here.

Cheesy Pizza Kale Chips: Tasha’s Kitchen

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“Cheesy” Pizza Kale Chips

All of these ingredients can be purchased at a grocery store like Natures Fare.  I used all organic produce.

I always have to make a big batch of these kale chips because they seem to go so fast in my house. I have incorporated sun-dried tomatoes into this recipe to give it a pizza flavour. One bite and you’l be hooked, these are easy to make and easy to eat! I usually use 3-4 heads of kale and then double all the ingredients for the ‘dressing’.  The reason I like to dehydrate these instead of baking them in a high heat oven is because I like to eat as much raw food as I can, and leaving these kale chips still technically raw (because of the low low heat) is way more beneficial to our bodies!

ingredients 

  • 2-3 heads of kale, depending how big the head is
  • 1/2 cup water
  • 1 cup nutritional yeast
  • juice of 2 lemons, or lime
  • 1/2 cup soaked raw cashews (soak 4hrs min, overnight is best)
  • 1/2 an onion
  • 1/2 sweet red pepper
  • 1/2 tsp salt
  • 1/2 tsp cayenne (or omit if you don’t like any spice)
  • 3-4 sundreid tomatoe slices (works out to be about 1/8 cup)

Directions:

  1. Wash and dry kale, then rip into small pieces. Blend all ingredients(except the kale) in a high speed blender
  2. Pour this dressing over the kale and massage it in making sure each piece has some yummy dressing on it
  3. Dip anything into this left over dressing stuck in your blender blade and eat it- because it just tastes so good!
  4. Place the kale pieces on dehydrator sheet and run at 110 degrees for about 9 hours, I usually do it overnight.

Note: if you don’t have a dehydrator then you can do it in the oven. You’ll set it to your lowest temperature, open the door just a crack and bake for about half the time.  They are done when they are crispy. I have not tried baking these kale chips, but if you want to you could try at 300 degrees for about 30 min.

Note #2: They smell kinda weird while they are dehydrating – just wanted to warn you! They will taste way way better than they smell at this stage! Don’t worry!

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Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

TRX Push Ups: Exercise Tips

Goal of Exercise:

The TRX push up is a excellent way to strengthen the chest, shoulders and arms while allowing you to chose the intensity by simply walking your feet in for a bit easier and out for a more challenging variation.

Muscles Worked

  • Chest
  • Stabilizers.
  • Shoulders
  • Abdominals

 

Prepping For The Big 2

cucpakes

 

Tonight we are in full prep mode to celebrate Bennett’s 2nd birthday tomorrow! Although this year’s celebration is not based around the Movember theme, I wanted to re-share last year’s post on Bennett’s birthday because I will be baking the same cake again this year. This delicious gluten-free alternative has been used for many celebrations and never fails to be a hit! Enjoy~~*

Bennet’s Movember Birthday

 

 

naturesfare FRESHmarkets logo concept - black

Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

Asian Salad with raw dressing: Tasha’s Kitchen

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Asian salad with raw dressing

All of these ingredients can be purchased at a grocery store like Natures Fare.  I used all organic produce.

 

I love love love asian food, I always gravitate towards these flavours when Im cooking meals.  This salad is quick and really vertisile because you can use whatever veggies you have on hand, or justyour favourite. And for the protein, you can choose chicken, beef, or make it vegan by using chick peas, nuts, seeds, ect…..  The dressing is what really makes this salad with it’s asian influence and tons of nutritional benefits of it being fully raw.

Ingredients for the dressing

  • 1 inch ginger
  • 6-8 pitted dried dates
  • 1tsp sesame oil (you can make this oil free by omitting this, it’s just for taste)
  • juice of 1 lime (or lemon in a pinch)
  • 1/4 cup organic gluten free tamari
  • 1TB peanut butter, or almond butter, or cashew butter
  • 1 clove garlic
  • Sriracha sauce (optional, use to taste,only if you like spicy)

 

Ingredients for salad:

-you want to chop veggies very thinly, so I used my mandalin and spiralizer. This is really just a guideline for what veggies to use, please add or take away whatever you wish 🙂

  • 1/2-1 cup cabbage
  • 1/2-1 cup cucumbers
  • 1/2 cup zucchini spiralized
  • 1/2 cup grated carrot
  • Protein of choice! I used chicken on this particular day. But you can use whatever you like best! Or make it vegan and use chickpeas, or nuts and seeds of choice!
  • 1/2 cup-1 cup good quality carbohydrate of choice. I used cooked quinoa. I have also used brown rice, or brown rice vermicelli noodles, or any gluten free noodle.

 

Directions:

Blend all the dressing ingredients in a high speed blender like a vitamix until smooth.

Pour over your salad, mix it up and eat it up!

asian-salad-3 asian-salad-2 asian-salad-4

Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

Should You Work Out When You’re Sick?

 suppliments

 

Should You Work Out When You’re Sick?

Your body is aching, your nose is running, and energetic is the furthest thing from today’s mood selection. Aside from grossing out the girl next to you in spin class as your nose drips, is there any risk—or benefit—to pushing your body to work out?

Will you make it worse?

When dealing with something like a common cold, studies show that exercise done at a moderate pace will not compromise your immune system or intensify your cold symptoms. As a rule of thumb, try to keep your workouts at 50% of your normal time and intensity. If at any point your symptoms take a turn for the worse, such as feeling like your stomach is upset or experiencing any type of pain, go home and rest.

Are there any benefits to working out while sick?

The common cold symptoms and effects on the body vary from person to person. So what works for one may not work for another. I personally choose to work out when I’m feeling under the weather because I believe the positive hormones and adrenaline that are released during the workout helps me to mentally and physically beat my colds. If I’m sitting around all day feeling like junk and feeling sorry for myself, my mind and body are going to struggle. Also, by moving our muscle tissue and releasing tension in our muscles, we help the body remove and release toxic build-up.

What type of exercises should I do when sick?

Go right back to your rule of 50% off your normal intensity and apply that to any workout you’re feeling you want to take on. I personally love hot yoga, barre class, and outdoor activities when I’m feeling under the weather because I can control my intensity.

What types of nutrition or supplements would you recommend when you’re fighting a cold?

#1 Stay away from sugar! Sugar lowers your immune system and will take away your body’s natural defenses to fight your cold.

#2 Boost your body’s healthy bacteria with things like Kombucha, Natural Factors Probiotics , kefir, and raw sauerkraut. These help increase healthy bacteria in your gut and are high in cold-fighting vitamins.

#3 Fresh is best. Try to stick with as many raw foods as possible to get the most nutrition out of your food. Blend up some amazing green juices, throw some fresh garlic in your salad, or add some fresh coconut oil to your morning toast.

#4 Drink,drink and drink! Keep your body well hydrated to help flush out your cold germs and keep your body operating to the best of its ability.

Remember, you’re in charge of your limits, and if something doesn’t feel right, sometimes you just need a break! So if you need a couple days off, don’t beat yourself up. Grab a good book, catch up on e-mails, or take this time to catch up on all the shows you’ve been missing. The gym will be patiently waiting for your return.

naturesfare FRESHmarkets logo concept - black

Ethics Statement: Nature’s Fare Markets is a sponsor of Daily Routine Fitness and we do purchase or receive most of the ingredients for our recipes from them. However, It is still our choice which ingredients we choose to use and why. We would never compromise our quality or integrity to satisfy a sponsor! However, it just so happens that Nature’s Fare Markets is a great place to buy healthy food!  To learn more about, please visit their website –   http://www.naturesfare.com/

TRX Rows: Exercise Tips

Goal of Exercise:

The TRX row is an excellent way to strengthen and shape your back. This exercise will take you all the way from beginner to advanced. By easily walking your feet in and out you change the intensity and demand on your back muscles. Do not rush your movements! Slowly roll in and out to increase the time under tension and challenge your back for the best result.

Muscles Worked

  • Mid Back

Stabilizing Muscles

  • Biceps
  • Lats

 

 

Playground Workout

 

 

 

 

play ground workout

 

Here’s a little treat to keep you busy till tomorrow’s blog post! Enjoy~~*

Playground Workout

  • Pyramid Pull Ups
  • Go all the way up to 10 and if you can’t do a pull up, do a jumping pull up with a slow lowering.
  • 1 pull up-1 burpies
  • 2 pull ups 2 burpies
  • Tricep Dips for 30 seconds
  • Body weight push ups 30 seconds
  • Box Jump unto a bench or stairs 30 seconds
  • Repeat 3 x
  • Walking lunges 25 each leg
  • (if you have a small child with you, carry them.)
  • Air Squats 25
  • Curtsy Lunge 25 each leg
  • Repeat 3 x

The Daily Dozen Full Body Workout: Workout Video

Equipment Needed: Bench And Free Weights

 

CIRCUIT 1: 3 ROUNDS

  • Bicep Curl
  • Tricep Dips
  • Bench Hops (30 seconds)

CIRCUIT 2: 3 ROUNDS

  • Hammer Curl
  • Tricep Kick Back
  • Leg Burst (15 seconds each leg)

CIRCUIT 3: 3 ROUNDS

  • 21’s
  • Tricep Extension
  • Bench Hops (30 seconds)

CIRCUIT 3: 4 ROUNDS

  • Around the worlds
  • Over head tricep extension
  • Bench Hops