Happy Weekend Everyone!
Hope you're having a great day, and doing something you enjoy, and hopefully you have the day off from a paid job? I'm having a pretty perfect day. Spent the morning with some of the most hardworking clients ever, I am inspired by them every single time I am with them. Not to sound like a pollyana, but how did I ever get so lucky? Like, how many people get to say that they truly adore their 'job' and are chomping at the bit every day to do it? I feel so blessed this way.
So now I'm home, baking with The Bean, and doing a little prep for (breakfast)dinner tonight- eggs with fresh tomato & bean refritos, alongside goat cheese Ezekiel quesadillas- yum, yo! And what breakfast (I mean dinner) would be complete without a little Las Moras Chardonnay, hmmmm? That'll be for later....As I sautee the beans, tomatoes, cumin, onion & cayenne, The Bean alternates between balancing on my new Bosu Ball and having her polly pockets attempt death defying feats off of it, way to go Bean for getting fitness into the Polly's shallow little rubber lives...
Alright, so I wanted to post a little excercise sumthin sumthin for ya's today. It's a little move I like to call the Bingo Wing Blaster. Don't know what a Bingo Wing is? Raise your arm overhead vigorously and shout: "BIINNNGGGGOOOO!" like you've just won a round of the game. Oh! What's that? What is that loose skin flapping around on the underside of your upper arm? Those, my friends, are your Tricep muscles, known by all of us, referred to by some of us as The Bingo Wing. Here's one way to wrassle those little chickies into tip top shape as tank top season draws near.
Tricep Pushups:
- Lie on your side in a straight line, preferably on a carpet or padded yoga mat. Rest your head on the ground, and stack your legs and feet one on top of the other. You should have one arm free along the upper edge of your body, the other parallel to your body on the floor.
-Take that bottom arm and wrap it around your waist area, giving yourself a little 'hug'. Cozy, right? Enjoy it while you can, the fun is about to start.
-Take your 'top' arm, bend at the elbow, and place that hand in the vicinity of your face/shoulder region, palm flat on the ground. Your elbow should be pointing towards your feet.
-Now, push UP! And come back down. This pushup manoevre activates the tricep muscles. You'll know it when they start to quiver. Start with 1,3, 5 or 10- whatever your ability is. Here's the thing: by the end of each 'set' it shouldn't feel like the back of your arm is going to spontaneously explode. It should feel fatigued and quivery (note scientific physical fitness term), so however many it takes to get to that point, that's how many you should be doing- whether it's 1 or 20. Take a break then flip over and do it on the other side. Try for two sets on each side.
-Here's how to stretch out those triceps after completing the excercise: in a seated or standing position, reach one arm directly overhead. Bend at the elbow and reach your forearm down behind your head & neck. Use the other hand to gently press down on the bent elbos until you feel a gentle stretch. Repeat on the other side.
Ok well I hope you enjoy the excercise and that your weekend is an outstanding one! The next post, I am excited to announce will be a Guest Post from a dear friend of mine who somehow, I don't know how, manages to do it all- mother of three boys under 7, homeschool them, manage the household, chef it up like a pro, be a loving & supportive wife to a hardwoking husband AND make time for excercise most days of the week. She'll be joining me to talk about why excercise is so important to her, and a delish recipe for her home-made flat bread, which I may or may not have been known to eat like a little piglet, it's so good. Stay tuned!
Later!
xoMG
Saturday, March 26, 2011
Saturday, March 19, 2011
Slow Cooker Italian Veggie Stew
Hey There!
How are ya now? I am working this afternoon on a bunch of excercise plans for clients, but wanted to take a quick break to put up a post with a recipe that got rave reviews chez nous this week. I'd like to post again with an excercise too- did anyone try the ab thingy? How did you make out with it? Next up: the Bingo Wing Blaster...stay tuned....
So, some nights around here are a little hairy, especially when I teach my evening classes. Those are the days I like to haul out the slow cooker and throw something in it in the morning, that everyone can enjoy for supper, even if our mealtimes are a bit staggered. I do love the slow cooker and I feel it's pretty hard to go wrong with it; you simmer anything for 8 hrs and chances are, it's going to taste pretty good.
A word about the recipe though...I feel a bit sheepish because it uses a premade spice mix, which contains corn starch & maltodextrin (which is made from corn starch too). Kinda lame, I know, but you know what? I personally don't feel like it's the end of the world. You can decide for yourself whether you want to try it. Meantime, I will wait with Bated Breath to see if the Corn Starch Police come knocking on my door.
Italian Vegetable Slow Cooker Stew:
Ingredients
-1 Butternut Squash, peeled and cut into chunks about the size of golf balls. Cept more square
-1 large onion, chopped
-2 Large Red Peppers, seeded & chopped into thick slices
-1 Can White Kidney Beans, drained & rinsed
-1 Large Can Stewed Tomatoes of your Choice (I used organic with basil)
-1 Cup Vegetable Stock
-1 Envelope McCormick Slow Cooker Italian Herb Chicken Seasoning
Directions:
Throw all ingredients into a large slow cooker. Stir to combine and break up any spice clumps. Set slow cooker on 'low' for 8 hrs, cover with the lid, and get on with the rest of your day. The real directions on the package call for Chicken (we're still only seeing each other casually so I decided to NOT use chicken for this stew) as well as mushrooms, which I would rather bleed from the eyes than eat, but you can pop some into the stew if they're your bag.
I enjoyed this stew topped with a bit of fresh parm & a slice of crusty country-style bread spread with a bit of soy-free Earth Balance. Yum. The Bean gave it two thumbs up too....
Alright, I'm out. Enjoy the rest of your weekend, ours is off to a great start so I know we will! See you next time...
xoM
How are ya now? I am working this afternoon on a bunch of excercise plans for clients, but wanted to take a quick break to put up a post with a recipe that got rave reviews chez nous this week. I'd like to post again with an excercise too- did anyone try the ab thingy? How did you make out with it? Next up: the Bingo Wing Blaster...stay tuned....
So, some nights around here are a little hairy, especially when I teach my evening classes. Those are the days I like to haul out the slow cooker and throw something in it in the morning, that everyone can enjoy for supper, even if our mealtimes are a bit staggered. I do love the slow cooker and I feel it's pretty hard to go wrong with it; you simmer anything for 8 hrs and chances are, it's going to taste pretty good.
A word about the recipe though...I feel a bit sheepish because it uses a premade spice mix, which contains corn starch & maltodextrin (which is made from corn starch too). Kinda lame, I know, but you know what? I personally don't feel like it's the end of the world. You can decide for yourself whether you want to try it. Meantime, I will wait with Bated Breath to see if the Corn Starch Police come knocking on my door.
Italian Vegetable Slow Cooker Stew:
Ingredients
-1 Butternut Squash, peeled and cut into chunks about the size of golf balls. Cept more square
-1 large onion, chopped
-2 Large Red Peppers, seeded & chopped into thick slices
-1 Can White Kidney Beans, drained & rinsed
-1 Large Can Stewed Tomatoes of your Choice (I used organic with basil)
-1 Cup Vegetable Stock
-1 Envelope McCormick Slow Cooker Italian Herb Chicken Seasoning
Directions:
Throw all ingredients into a large slow cooker. Stir to combine and break up any spice clumps. Set slow cooker on 'low' for 8 hrs, cover with the lid, and get on with the rest of your day. The real directions on the package call for Chicken (we're still only seeing each other casually so I decided to NOT use chicken for this stew) as well as mushrooms, which I would rather bleed from the eyes than eat, but you can pop some into the stew if they're your bag.
I enjoyed this stew topped with a bit of fresh parm & a slice of crusty country-style bread spread with a bit of soy-free Earth Balance. Yum. The Bean gave it two thumbs up too....
Alright, I'm out. Enjoy the rest of your weekend, ours is off to a great start so I know we will! See you next time...
xoM
Friday, March 11, 2011
Hey, Your Transverse Abdominus is Showing! Try This Move To Work Your Lower Belly...
Happy Friday Everyone!
Hope your weekend is off to a grand start?! I'm ending a busy week by...looking forward to a busy weekend, and it's all good! Excercising with great people (clients) for a living? It barely even feels like work. I feel so fortunate to love my jay oh bee....I foresee some family time on Sunday too. I may or may not be showcasing my prowess (note sarcasm) in the bowling department with the Bean and Brad so that could be fun!
Ok so one question I am perennially asked by clients & participants is how to target the lower area of the abdominal region. I don't need to get into all the spectacularly negative names we give our lower bellies, you know them already. So we'll call it what it really is: your Transverse Abdominus. This core muscle of the abdomen plays a key role in keeping you upright, and works to keep your gut 'in' by acting like your body's natural girdle. And on a more aesthetic note, it's the trouble area that so many of us struggle with trying to tone, strengthen & whip into shape for bathing suit season. So here is a simple excercise you can do at home anytime to target that particular area.
Execution:
1)Sit on a carpeted area, or preferably a padded yoga mat.
2)Lower yourself into a lying-down (supine), face up position.
3)Gently press your lower back into the floor so that it is comfortable and your back is not arched way up.
4)Raise your legs up, then bend at the knees so that your thighs extend upwards, but your shins are parallel to the ground; like a table.
5)Now, place both hands on your thighs, just below the knees. You're in the right position, and the real work begins.
6)Once you are properly in place, you will PUSH on your thighs with all of your might. BUT, you must use counterforce so that your legs don't actually move from the pushing from your hands.
7)By activating your TA or lower belly, you remain in that static position. How long can you hold this? Try 10, 15 or 20 seconds, depending on your core strength. Remember to breathe throughout the excercise.
8)Release, take a quick break, 1-2minutes, then repeat a couple more times. If you are completing the excercise properly, you'll feel that tension in your lower ab area right away when you start pushing with your hands, and using counterforce to keep your legs from budging...
I'm not saying that completing this manoevre on it's own is going to give you that lean, flat belly that we all want...but it is one way to work towards that goal. Eating clean, getting regular cardio & completing other ab excercises are all part of the deal too. But giver a go and tell me what you think mkay?
Gotta run. Hope you all have a super weekend, see you next time!
xoMelissa
Hope your weekend is off to a grand start?! I'm ending a busy week by...looking forward to a busy weekend, and it's all good! Excercising with great people (clients) for a living? It barely even feels like work. I feel so fortunate to love my jay oh bee....I foresee some family time on Sunday too. I may or may not be showcasing my prowess (note sarcasm) in the bowling department with the Bean and Brad so that could be fun!
Ok so one question I am perennially asked by clients & participants is how to target the lower area of the abdominal region. I don't need to get into all the spectacularly negative names we give our lower bellies, you know them already. So we'll call it what it really is: your Transverse Abdominus. This core muscle of the abdomen plays a key role in keeping you upright, and works to keep your gut 'in' by acting like your body's natural girdle. And on a more aesthetic note, it's the trouble area that so many of us struggle with trying to tone, strengthen & whip into shape for bathing suit season. So here is a simple excercise you can do at home anytime to target that particular area.
Execution:
1)Sit on a carpeted area, or preferably a padded yoga mat.
2)Lower yourself into a lying-down (supine), face up position.
3)Gently press your lower back into the floor so that it is comfortable and your back is not arched way up.
4)Raise your legs up, then bend at the knees so that your thighs extend upwards, but your shins are parallel to the ground; like a table.
5)Now, place both hands on your thighs, just below the knees. You're in the right position, and the real work begins.
6)Once you are properly in place, you will PUSH on your thighs with all of your might. BUT, you must use counterforce so that your legs don't actually move from the pushing from your hands.
7)By activating your TA or lower belly, you remain in that static position. How long can you hold this? Try 10, 15 or 20 seconds, depending on your core strength. Remember to breathe throughout the excercise.
8)Release, take a quick break, 1-2minutes, then repeat a couple more times. If you are completing the excercise properly, you'll feel that tension in your lower ab area right away when you start pushing with your hands, and using counterforce to keep your legs from budging...
I'm not saying that completing this manoevre on it's own is going to give you that lean, flat belly that we all want...but it is one way to work towards that goal. Eating clean, getting regular cardio & completing other ab excercises are all part of the deal too. But giver a go and tell me what you think mkay?
Gotta run. Hope you all have a super weekend, see you next time!
xoMelissa
Wednesday, March 2, 2011
What Happens In Vegas & Roasted Chickpeas
Halllloooo!
Am I the WORST blogger ever?! Like, who has a blog and updates it once every MONTH?! That would be me...sorry everyone...time seemed to get away from me over the last few weeks. There were a few trips to the States for work & family visits- Vegas, DC; a certain six year-old's birthday, Spring Break, and then kapow on top of it all my bidness has spiked and I've been running with it! So here I am, and I will endeavour to write more often from here on in....
So you know what they say about Vegas & what stays in Vegas. You ever been to Vegas with a 5 year old? Here's what happens in that strange yet overwhelmingly fun town: you try not to burst an ab laughing when she points up at a 3 storey tall billboard with a photo of Holly Madison in her 'burlesque' show when she says: "Mummy, that lady is dressed like Little Bo Peep". Uh huh. Holly's Bo Peep getup, in it's entirety, could not have been bigger than a single kleenex. Charming. The other thing that 'stayed' in Vegas was the Bean's first lost tooth. Which she lost on the Strip, in the middle of the afternoon, in front of a gobsmacked Hello Kitty impersonator. Don't worry, the tooth didn't really stay there, we have it with us...but suffice it to say the Nevada Tooth Fairy was er, particularly...generous to my little girl. I hope she doesn't get used to this $5 a tooth nonsense, I'll need to start training a WHOLE lot more clients to make that fly.
So summer is just around the corner and it's exciting to hear & see so many people who are making positive changes in their activity levels. Must be the thought of all those shorts, tank tops and bikinis...or Bo Peep outfits as the case may be, that is lighting a fire under people to get fit & shed a few pounds. All the power to them! I love it! What about you? Anyone starting a new physical activity program? Have you started tightening up your eating? Remember, the 'moving' part is critical to your progress, no doubt about it. But it's what you put into your mouth that makes the most difference! As one of my favorite mentors always says: "I can make em sweat & burn calories, but I can't go home with them and sit on their forks!"
With that said, here is a recipe for a healthy, super flavourful, protein & fibre packed snack that I experimented with recently and really enjoyed. Savory Roasted Chickpeas- you can also call them Pois Chiches Epicee if you want to get fancy & amaze your friends....
Roasted Chickpeas with Cajun Spices
Ingredients:
-1 Can Chickpeas, drained, rinsed & gently patted dry
-2 TBS Extra Virgin Olive Oil
-Cajun Seasoning (or other spice blend) to taste
Directions:
-Preheat oven to 375 degrees. Line a rimmed cookie sheet with foil and lightly spray with cooking spray or brush with a bit of olive oil.
-In a bowl, combine the chickpeas with the 2TBS of oil & spices, toss to coat completely.
-Spread prepared chickpeas on the sheet and into the oven they go. Give them a shake every 15 minutes or so so they cook evenly on all sides. Roast for 50-60 minutes, but keep an eye on them because there's a fine line between roasted, crispy, toasty goodness and little black Pellets of Death...
Try them instead of a greasy bag of potato chips when you're chiling in front of the tube, as part of lunch (I just had a 1/4 cup alongside some goat cheese, Mary's Crackers, & a mountain of raw veg) or on top of a salad for a little texture & flavour. Enjoy! Let me know what you think!
Alrighty then. I must away to some client work & Mt Laundry (the amount I have to get through could be considered a cardio & resistance workout, or at least endurance, yeesh) before the afternoon is all gone. Hope you are all well, and comment anytime- I love to hear from you!
xoMG
Am I the WORST blogger ever?! Like, who has a blog and updates it once every MONTH?! That would be me...sorry everyone...time seemed to get away from me over the last few weeks. There were a few trips to the States for work & family visits- Vegas, DC; a certain six year-old's birthday, Spring Break, and then kapow on top of it all my bidness has spiked and I've been running with it! So here I am, and I will endeavour to write more often from here on in....
So you know what they say about Vegas & what stays in Vegas. You ever been to Vegas with a 5 year old? Here's what happens in that strange yet overwhelmingly fun town: you try not to burst an ab laughing when she points up at a 3 storey tall billboard with a photo of Holly Madison in her 'burlesque' show when she says: "Mummy, that lady is dressed like Little Bo Peep". Uh huh. Holly's Bo Peep getup, in it's entirety, could not have been bigger than a single kleenex. Charming. The other thing that 'stayed' in Vegas was the Bean's first lost tooth. Which she lost on the Strip, in the middle of the afternoon, in front of a gobsmacked Hello Kitty impersonator. Don't worry, the tooth didn't really stay there, we have it with us...but suffice it to say the Nevada Tooth Fairy was er, particularly...generous to my little girl. I hope she doesn't get used to this $5 a tooth nonsense, I'll need to start training a WHOLE lot more clients to make that fly.
So summer is just around the corner and it's exciting to hear & see so many people who are making positive changes in their activity levels. Must be the thought of all those shorts, tank tops and bikinis...or Bo Peep outfits as the case may be, that is lighting a fire under people to get fit & shed a few pounds. All the power to them! I love it! What about you? Anyone starting a new physical activity program? Have you started tightening up your eating? Remember, the 'moving' part is critical to your progress, no doubt about it. But it's what you put into your mouth that makes the most difference! As one of my favorite mentors always says: "I can make em sweat & burn calories, but I can't go home with them and sit on their forks!"
With that said, here is a recipe for a healthy, super flavourful, protein & fibre packed snack that I experimented with recently and really enjoyed. Savory Roasted Chickpeas- you can also call them Pois Chiches Epicee if you want to get fancy & amaze your friends....
Roasted Chickpeas with Cajun Spices
Ingredients:
-1 Can Chickpeas, drained, rinsed & gently patted dry
-2 TBS Extra Virgin Olive Oil
-Cajun Seasoning (or other spice blend) to taste
Directions:
-Preheat oven to 375 degrees. Line a rimmed cookie sheet with foil and lightly spray with cooking spray or brush with a bit of olive oil.
-In a bowl, combine the chickpeas with the 2TBS of oil & spices, toss to coat completely.
-Spread prepared chickpeas on the sheet and into the oven they go. Give them a shake every 15 minutes or so so they cook evenly on all sides. Roast for 50-60 minutes, but keep an eye on them because there's a fine line between roasted, crispy, toasty goodness and little black Pellets of Death...
Try them instead of a greasy bag of potato chips when you're chiling in front of the tube, as part of lunch (I just had a 1/4 cup alongside some goat cheese, Mary's Crackers, & a mountain of raw veg) or on top of a salad for a little texture & flavour. Enjoy! Let me know what you think!
Alrighty then. I must away to some client work & Mt Laundry (the amount I have to get through could be considered a cardio & resistance workout, or at least endurance, yeesh) before the afternoon is all gone. Hope you are all well, and comment anytime- I love to hear from you!
xoMG
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