Home » Daily Routine Blog » January 2015

Month: January 2015

No-cook Superfood Breakfast Pudding: Tasha’s Kitchen

daily-routine-breakfast-2

Vegan, gluten free, grain free, and raw.

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

I love breakfast, and I also love fast and easy breakfasts. This is a typical breakfast for me, as I like to have something energizing and filling. But at the same time I want it light and easy to digest so as not to bog down my body in the morning.  I am always trying to incorporate more raw meals into my life, so this breakfast is a win win all around. Chia seeds are considered a superfood, meaning they are a nutrient dense, having a large amount of antioxidants, polyphenols, vitamins,  minerals, fibre, protein, fat, and omega 3 fatty acids (just to name a few).  Hemp seeds are great too! They have a balanced amount of omega 3 and 6, and also contain protein, vitamins, amino acids and minerals.

daily-routine-breakfast-1

ingredients:

  • 1 TB chia seeds
  • 1 TB raw, shelled hemp seeds (also called hemp hearts)
  • 1/4 -1/2 cup non dairy milk of choice. (I like almond milk)
  • about 1/2 cup fruit of choice (I always have half a banana in mine, then add whatever else I have around)

Options:

Dried mulberries, raw nuts, quinoa, oatmeal, unsweetened coconut, cinnamon, stevia.

Directions:

Put all ingredients in a bowl , stir, and let sit for at least 10 min, or overnight. Stir again. The longer it sits, the thicker the milk will get as the chia seeds expand and absorb the liquid.  Think of it as chia and hemp seed pudding! Add fruit of choice, any other desired toppings and enjoy!

daily-routine-breakfast-3

Full Body Throw Down: Workout Video

Equipment Needed:

  • Band
  • Free Weights
  • Pull Up Bar

Timed Sets: Beginner-Each Exercise- 30 seconds

Intermediate-Advanced-Each Exercise- 45-60 seconds

Repeat Workout 1-3 Times Based On your Physical Level

  • Band Step Overs
  • Reverse Hip Raise
  • Plyo Lunge
  • Row Back
  • Tricep Extension
  • Back Fly
  • Tricep Pull up or repeat tricep extension
  • Burpies

 

The Ab Challenge

 

DSC_0601

Before:

39 weeks pregnant with Bennett. As you can see, my abs had met their match;)

bellyshot392

 

I’ve gotten a lot of e-mails lately from moms asking how to tone up that mid-section post-baby (or post-babies)! When we see magazine covers or those perfect Instagram photos, we often think… “There’s no way I could ever get there. I don’t have time for that. And she probably only eats lettuce.”

I can’t speak for the other trainers who are flashing their abs in front of your face, but I can speak from my own experience. I’m dedicated to my health, nutrition and workouts, but what I do to maintain them is far less demanding than you may think. I eat carbs, I eat treats, I often work out at home instead of at the gym, and I rarely work out over 30-45 minutes. I believe in balance, doing what you love, keeping your workouts short/powerful and giving your body the nutrition it needs to fight off sickness and achieve the energy required for the demands you place on it.

After:

This is a shot Troy took after a home (no filters) workout session, six months after I had my second little guy, (Bennett.)

I want you to know that although your goals may seem so far off from where you are today, every little change you make for the good of your health will make a difference. I strongly believe in making slow and steady changes that will stick and cause long-term changes for our bodies. Anything that promises the quick fix is something that won’t last. What I eat today is very different from what I would have eaten two years ago. The way I view health today is drastically different from how I even thought about health two years ago. And it has stuck! Don’t focus on your failures, how far you have to go, or how many challenges you may face along the way. Focus on why you started, how far you have come, and every good thing you have introduced to your body through this process. You can do this!

This week, focus on setting the goal of moving your body for even just 10 minutes a day!

Are you ready for the 31 day ab challenge? Every week I’m going to post a new ab workout to get those abs prepped and ready for the warmer months that are coming. I want to see your progress! So take photos, post questions and share your story on our Instagram. Tag DailyRoutineFitness and hashtag #RachelsAbChallenge.

First workout!

Abs
Abs

Each exercise 30 Seconds-1 Minute

Repeat exercises for 10 minutes.

  • Plank  (Take breaks and come back when you’re ready.)
  • Russian Twist
  • Reverse Leg Crunch
  • Bicycles
  • Side Plank (Each Side)

 

One Leg Squats with Box: Exercise Tips

Goal of Exercise:

The single leg squat is one of the most effective ways to train the lower body. The single leg movement developed even strength on both sides of the body while challenging your strength and balance without weights.

Muscles Worked

  • Hips

  • Hamstring

  • Gluteus

  • Quadriceps

  • Calves

Stabilizing Muscles

  • Abs

  • Biceps

 

 

Lentil Loaf: Tasha’s Kitchen

LentilLoaf

Vegan, and gluten free!

All of these ingredients can be purchased at a grocery store like Nature’s Fare.  I used all organic ingredients.

As this new year begins, I think it’s safe to say that we all would like to add some healthy dinner ideas into our lives! I am not a vegetarian or vegan, but I like to incorporate at least 2 dinners a week that are free of meat. This lentil Loaf is inspired by Oh she glows Lentil loaf . I ended up modifying the recipe by swapping out about half the ingredients for ingredients I like better. It is a hearty loaf that will give you that meaty, rich texture and flavor that a real meat loaf would! I just love making it to enjoy 2 nights in a row because it often will tastes even better the next day. It’s a great crowd pleasing recipe as well for when you are having guests over.

This loaf also freezes well, so for that reason I will often double it and stick one cooked loaf in the freezer for another day.

LentilLoaf-2

ingredients:

  • 1 cup uncooked green lentils
  • 1 cup finely chopped almonds or walnuts (I used almonds)
  • 3TB ground flax soaked in 1/2 cup water for at least 10 min
  • 3 garlic cloves finely minced (or 3 tsp garlic powder in a pinch)
  • 1 cup each finely diced onion and celery
  • 1 cup grated carrot
  • 1/2 cup grated apple (no need to peel it first. May also use 1/3 cup unsweetened applesauce in a pinch)
  • 1/2 cup quick oats
  • 3/4 cup almond flour, also known as almond meal
  • 2 tsp fresh thyme (or 1tsp dried thyme in a pinch)
  • 1.5 tsp herbamare (or salt and pepper to your liking)

LentilLoaf-3

Tomato Glaze:

  • heaping 1/4 cup tomato paste
  • 1TB maple syrup
  • 2TB coconut sugar
  • 2TB balsamic vinegar (choose a good quality one, it’s worth it!)

LentilLoaf-5

LentilLoaf-7

Directions:

Cook the lentils in about 3 cups of water. Bring to a boil first, then set to simmer for about 30 more minutes. The point here is to overcook them so they are a bit sticky and mushy. That may mean adding a bit more water if it seems like they are running out of water. Stir every 5-10 min or so. Once you think they’re cooked and mushy enough, mash them even more with a potato masher. They won’t look pretty right now, but this step is worth it in the end.

Leave the lentils alone for now and sauté the onion, celery, garlic in a bit of coconut oil. (or your oil or choice) Cook until just a little bit soft, 5-10 min.

Mix all the ingredients now in a big bowl and mix well. At this point you can taste it and see if you’d like to add more salt, pepper, thyme etc.

Pour mixture into a loaf pan lined with parchment paper and press down firmly

Mix all the ingredients of the glaze in a bowl and brush over the top of the loaf covering it completely.

Bake for 350 degrees for 40 min.

Serve with your sides of choice. I served it with salad and yams.

LentilLoaf-6

LentilLoaf-9

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/

A Fresh Look On A New Year

vlcsnap-2015-01-05-16h25m50s104

What if instead of saying “I won’t” or “I don’t” this year, you set yourself up for success by focusing on what you are doing and not where you’re coming up short? What if instead of counting how many times you missed the mark on your health journey, you focused on what you could add to your life every day and watched the good grow? Check out today’s article on JillianHarris.com, where I list my top picks for watching the good grow in 2015.

8 Week Jump Start Program

Jump Squats

The 8-Week Jump Start Program.

One of the things I love about the team of Dailyroutinefitness is that we are never satisfied with just being another fitness website or being average in the experience we bring our clients. We are constantly in conversation regarding your e-mails, feedback, Instagram comments, and results. We take everything into careful consideration to always improve your experience and make your fitness easy and accessible.

This is why we created the 8-week jump start program!

Often when you sign up for a program, you can feel lost or unsure about where to even begin, regardless of how much information is at your fingertips. With the 8-week jump start program, though, you receive an 8-week guide for your workouts, fitness tips, and ways to stay on track for reducing your cravings.

Each week provides a different focus and goal. This way you are not overwhelmed and can add changes that are sustainable and maintainable.

Here is a quick glance at the 8-week program. You can find this program under our Members area on your Dailyroutinefitness dashboard.

8-Week Program

Week 8 – Putting It All Together – Don’t Compromise!