tag:blogger.com,1999:blog-52900485086587337122024-03-12T23:07:56.047-07:00Mind Body Spirit: Well-rounded FitnessBlogging about all aspects of fitness and nutritionErin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.comBlogger34125tag:blogger.com,1999:blog-5290048508658733712.post-6992034657149279152013-10-16T06:51:00.000-07:002013-10-16T06:51:17.197-07:00Why I Detox<br />
Have you ever gone through periods where you feel kinda sluggish? I mean, not just for a day or two, but maybe a few weeks? A time period where you don't exactly hop out of bed ready to greet the day, tackle the day, deal with the day (whatever your perspective may be), and rather you feel like dragging your feet and only dealing with the most, very necessary things? I have felt that way lately. I shuffle over to my mat *crack, pop, yawn,* and I do my practice...just the very minimum and I stay in Shavasana for the same amount of time. I have felt like for the past month my sinuses have been stuffy and my immune system is just waiting for one more cough or sneeze in my general direction to be like, "Alright, this shit is ridiculous, I'm shutting down."<br />
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When I feel like this, I know it is time.<br />
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Perhaps it's because I do yoga, body work, I take time to breath, or maybe I'm just sensitive, but I can tell when my body needs something and right now, it needs a friggin break! So here I am, post liquid breakfast on my first day of detoxing. I plan to do 10 days and mostly liquid and raw. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcAVUvNNRq5NgAauE7LSN-WUpaGr0MsEAvnNBxzcugFjsfoNWAxQTTb7jBLnIU0y1MPiwyEvop5j0NvKXdksmhQSpE_R-QJ84iPxpV3sFj3lsaEwq3LNkO9Z2ZThkQHp2sqfbcu5p_Ens/s1600/detox+1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcAVUvNNRq5NgAauE7LSN-WUpaGr0MsEAvnNBxzcugFjsfoNWAxQTTb7jBLnIU0y1MPiwyEvop5j0NvKXdksmhQSpE_R-QJ84iPxpV3sFj3lsaEwq3LNkO9Z2ZThkQHp2sqfbcu5p_Ens/s320/detox+1.jpg" /></a></div><br />
I try to do detoxes twice a year and for the past 3 years in the Spring and Fall, I have successfully done so. After the first 3-4 days I find my energy lifted, I think clearer, my skin glows, and I feel overall recharged. <br />
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So, here are the ingredients for my first meal of the day which is more calorie packed and dense than some of my follow up meals might be, but if you'd like to copy, it's delicious and the best part is it has raw CHOCOLATE in it. MMMMmmmmmmm.....<br />
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Hope you enjoy:)<br />
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<b>Breakfast detox smoothie (makes 2 servings)</b><br />
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1 large banana<br />
2 scoops of Sunwarrior protein<br />
2 tbsps of Chia Seeds<br />
2oz of Goji berries<br />
5 tbsp Raw Cacoa Powder<br />
1 tsp Raw Coconut manna<br />
1 tbsp cold pressed flax oil<br />
2 tsp Maca<br />
16oz Organic Almond milk<br />
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Add ingredients together in blender and savor.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-14099663248068739302013-08-28T13:15:00.000-07:002013-08-28T13:15:00.802-07:00My Yoga Practice ConfessionsYoga is Practice. This is my mantra right now. My mantra seems to change often, but right here, right now, these three words speak to me.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_35zuPoz-mqXbQtLYW2TJIWwNnQbhqlZXUKSwVJmidIGCCbhaJic9I84j9fzaEdq7fY1RXSMB9vmfAiAUUqkUoiIKufTLfte-cFnwZjkb_lslaOV960tYooYcxmNbxnZIEeeUk8jxYo/s1600/photo-3-300x300.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu_35zuPoz-mqXbQtLYW2TJIWwNnQbhqlZXUKSwVJmidIGCCbhaJic9I84j9fzaEdq7fY1RXSMB9vmfAiAUUqkUoiIKufTLfte-cFnwZjkb_lslaOV960tYooYcxmNbxnZIEeeUk8jxYo/s320/photo-3-300x300.jpg" /></a></div><br />
This is what I tell my students when I ask them to go from a wide legged split into a tripod and maybe a tripod headstand and “float” out of it gracefully. I demonstrate this particular move quite well. I hear some students say, “Woah,” under their breath and others when I come up from the demo look at me like I just gave birth to an alien unicorn. I have to say, getting some recognition for my hard work does feel good. I'm like anyone else, I like a pat on the back here in there, I like my parents to be proud of me, and I like the feeling of reaching my goals. That being said, I had to work friggin hard to get to this point. <br />
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When people see me float up into certain poses (I use floating very loosely too as I wobble a bit here and there) know that I have flipped myself over so many times. I have crashed myself against walls, furnitures, even bibles and small children. One memorable time when I was first gaining confidence in my work on headstand, I demonstrated it only I wound up falling...in front of everyone...while leading a class. Yoga sure has a way of making you stay humble.<br />
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So, to my students who see me up in handstand and holding out my body to the side and all that....it will come. I promise, but you have to keep consistent. Try not to let your ego get the best of you or fear prevent you from trying. <br />
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Practice, practice, practice, and all is coming. *Please read out loud in Indian accent for full effect*<br />
<br />
Namaste'Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-21552827107359109742013-01-23T08:34:00.001-08:002013-01-23T08:34:06.238-08:00What's your banana???<br />
"In India there are a lot of monkeys. When the locals want to catch one, they anchor a bottle to the ground. The neck of the bottle is just large enough for a monkey's hand to fit through. Then, they put a small banana in the bottle, sit back and wait.<br />
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The Monkey Trap.<br />
Before long a monkey comes by, sees the banana, reaches his hand into the bottle, and grabs it. But then, the monkey discovers that he can't get his hand out of the bottle while holding onto the banana. There is loud chattering and squealing as the person who set the trap walks up to the monkey and places a burlap sack over him. In the darkness the monkey releases the banana and is captured.<br />
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The monkey could, of course, let go of the banana and run before getting caught. Some do. But most of the monkeys hang on to the banana until the sack goes over their head. Why? Because the banana has value to the monkey and the monkey is unwilling to let go of that value. So unwilling that he gives up his life for it. People do the same thing."<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivGbRboMR7OB4_5fznVrcshnXnJYo_w7IreKt31fu-fGPPxzVx5LEMuOkkNziYvSpxvUKcJoTliM5XylK-uJB2oizP2-MglWuwtXRj6DQWjuoykozDYHKSbpWk7K4M84-51FEDRGhYzPA/s1600/25-banana-benefits-250712.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivGbRboMR7OB4_5fznVrcshnXnJYo_w7IreKt31fu-fGPPxzVx5LEMuOkkNziYvSpxvUKcJoTliM5XylK-uJB2oizP2-MglWuwtXRj6DQWjuoykozDYHKSbpWk7K4M84-51FEDRGhYzPA/s320/25-banana-benefits-250712.jpg" /></a></div><br />
Everyone has their little quirks or "idiocyncricies" that make us who we are. We have habits that harden into our character and determine how we react in situations and perceive the world around us. We identify ourselves with these little nuances. That's just me, that's what I like, it's who I am. Deal with it. We get defensive when these things are questioned or threatened. For example, one of mine would be, "I'm just not a runner. I'm not built that way so it's probably much easier for you than me." Now, I'll say this, but the fact is, I don't like running because I'm not good at it. Because I'm not good at it, I'm resistant to practice it. Why? Because it's a total blow to the ego to do something you're mediocre at. Why lower my self-esteem and image in my head of me being awesome at everything I do? Pffff. Not worth it.<br />
There's so many of these little things we each hold onto. "I'm a chocoholic, I can't help it," "I'm not good at Math, my brain doesn't work that way," "I'm an alcoholic, it's a disease." You'll notice there is always a justification after each one of these characteristics. But, if something is truth, does it really have to be justified?<br />
<br />
Now, back to my running. So I acknowledged that I'm not very good at running, but I started letting go of the excuse at the end. I'm not good at running because....um, my ass is big and girls with booties like me don't make good runners. (This was blown away by a black female track runner with an incredible booty that blew past the competition). I have too much muscle to be good at running (I realized shortly after thinking it just how ridiculous that thought was). So, I went through these excuses one by one and each time I realized I was just hiding from the discomfort of getting out of my comfort zone with running. I'm not good at it, because I don't want to be. <br />
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<b>Rather than continue making excuses, I chose to look within, acknowledge, accept, and then make a conscious decision to change it.</b> <br />
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Once we release the excuses and accept accountability, we empower ourselves to change, evolve and grow. What's the excuse, habit, or stubborn idea you hold on to that prevents you from shining your full potential? This may take some meditation and self study and what we call in yoga, Satya, or acknowledging truth. It's easier said than done, but hey, I'm not saying it will be easy. I am saying, it will be worth it.<br />
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So I have adopted running as my main cardio. For the past two weeks, I have run 6 days a week for a minimum of 45 minutes each time. Some days are easier than others and I'm starting to realize running isn't that bad. I would almost say I look forward to my runs....almost.<br />
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Everyone has a banana. What's your banana and more importantly, are you willing to let go of it??<br />
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xoxoxoxoxoxo<br />
<br />
Your Trainer,<br />
<br />
Erin Is Awesome<br />
<br />
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<br />
Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com1tag:blogger.com,1999:blog-5290048508658733712.post-56446253983141240932012-12-10T08:12:00.000-08:002012-12-10T08:15:10.778-08:00Diary of a Yogic TransformationHello fitness fans!<br />
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Wow, what year it has been for me. I won't go into detail, but let's just keep it at "life changing." Anyways, I'm back up to speed and I'm excited to start posting my blogs again about fitness, health, nutrition, spirituality, and of course, my favorite, YOGA!!!<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfLd-AUqGKNSTefBUCWPmzAUn40RQcA7j1KT05xETHOJyar4vc3ZjzaXDtYoJUONaSWkh-1gf9El0sG1RFqLYtYPRqrjUsgIjx2LdVTi8y3lp6RWDoELJONw30HXbmDRPvI_TTaIQPXTo/s1600/kundalini1___hector_jara.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="320" width="253" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfLd-AUqGKNSTefBUCWPmzAUn40RQcA7j1KT05xETHOJyar4vc3ZjzaXDtYoJUONaSWkh-1gf9El0sG1RFqLYtYPRqrjUsgIjx2LdVTi8y3lp6RWDoELJONw30HXbmDRPvI_TTaIQPXTo/s320/kundalini1___hector_jara.jpg" /></a></div><br />
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Speaking of which, I recently graduated from an intensive yoga teacher training. It was a profound experience filled with laughs, tears, dangling upside down, reiki attunement, and deep personal healing. It's amazing how much I learned about myself on my mat during this time. It gave me a deep gratitude for everything I have, a deeper acceptance of who I am, and the deepest peace I have ever felt in my entire life. In the mix of all of this, I started a Kundalini Yoga practice.<br />
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Now, Kundalini yogis, these are the weirdos of the yoga community. They're the ones chanting, dressing all in white (usually included by a little white hat or turban) and the style of yoga is completely different than hatha. Most of the movements are quick and forceful while incorporating a breath of power or fire.<br />
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My first real experience was with a lady named Joy. And although this Joy character seemed kinda spacey and well, picture the fortune telling lady from Harry Potter with the thick glasses, her name said it all. She was vibrating with joy and happiness. So while I was a bit cautious approaching this practice at first, I was intrigued by the radiating beauty and calm of the woman in front of me. I thought to myself, this woman has something figured out. She has a deep peace and contentment I've rarely seen in anyone. I want to have what she has. So, acknowledging this desire, I realized I would have to do what she does in order to attain it. So with the guidance of my best friend (who actually started a Kundalini practice a few months prior and had an amazing transformation) I began.<br />
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My current path of Kriyas (or postures) <br />
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<a href="http://www.3ho.org/kundalini-yoga/kundalini-yoga-yb/kriyas-meditations/featured-meditations/pdfs/TenBodies.pdf">http://www.3ho.org/kundalini-yoga/kundalini-yoga-yb/kriyas-meditations/featured-meditations/pdfs/TenBodies.pdf</a><br />
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So incorporating Kundalini into my daily practice, here are some things I've noticed happening:<br />
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I'm more present in the moment<br />
I have more overwhelming moments of gratitude for everything I have<br />
I feel more content with myself<br />
When I speak, it feels more truthful and wise<br />
I feel more emotionally balanced<br />
More positive people are presenting themselves in my life<br />
Everything seems to make more sense to me (well, except Math...I don't know if yoga can fix that though lol)<br />
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I am still making my journey on this path and I am learning as I go. I have found that like most things, experience is the greatest teacher here. With all the changes I've noticed so far though, I can see that this practice is profound.<br />
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And just in case you're wondering, I haven't adopted a turban or little white hat as one of my accessories...but I would maybe. It could be a strategic place to store a sandwich or car keys.<br />
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Your Trainer,<br />
<br />
Erin Is Awesome<br />
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Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-526599662361297602012-06-03T08:47:00.002-07:002012-06-03T08:47:39.037-07:00Detox Kale and Spinach Soup! It tastes good for real!Due to popular demand I am sharing my ultimate detox smoothie recipe! This is the smoothie I used on my cleanse. In 2 weeks I lost over 2% body fat and about 5lbs. In three weeks (I know, I’m crazy), I lost just over 3% body fat. Unlike a juice fast, this recipe gives a lot o protein for muscle repair. Vegetables do have a certain percentage o f protein naturally, but for someone who hits the weights a few times a week, this smoothie gives more aminos for the muscles to repair.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXMdWG6WtwfiR7b5WAXgWhjw40fuHLJMcQym-TS9W9Q_nXmRyDjvDiXgsApIjIVKwZPm3N5sjaBbZxy5Rqb_I6mQvAM1SboP_K9DtCL7RdGnnwxyJIJwwg1IVLz3ZmxUeuV7s8NGwXvG4/s1600/Tess-Masters-The-Blender-Girl.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXMdWG6WtwfiR7b5WAXgWhjw40fuHLJMcQym-TS9W9Q_nXmRyDjvDiXgsApIjIVKwZPm3N5sjaBbZxy5Rqb_I6mQvAM1SboP_K9DtCL7RdGnnwxyJIJwwg1IVLz3ZmxUeuV7s8NGwXvG4/s320/Tess-Masters-The-Blender-Girl.jpg" /></a></div><br />
<b>1 cup kale<br />
1 cup spinach<br />
1-2 tbsp fresh cilantro<br />
½ of a tomato<br />
1 cucumber<br />
½ an avocado<br />
½ lime (squeeze the juice)<br />
1 tbsp cumin<br />
½ tbsp turmeric<br />
½ tbsp curry<br />
½ tbsp Himalayan crystal salt( or sea salt)<br />
1-2 servings of unflavored plant fusion protein powder<br />
2-3 cups of water</b><br />
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Combine all ingredients into a blender. I happen to have a vitamix so I can gently warm the smoothie so it’s more like a soup. If you don’t have one of these marvelous blenders, you can blend all the ingredients and then to warm it, pour it in a sauce pan and warm on low (rule to keep it raw is to be able to place your finger in the pan without having to remove it as a check) and keep the soup under 104 Fahrenheit. <br />
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I recommend drinking two of the above servings throughout the day while on the cleanse to make sure you get enough calories. You may also want to incorporate a salad for lunch or dinner if you need some crunch during your cleanse.<br />
Good Luck. If you have any questions, feel free to contact me<br />
Happy Cleansing!!!<br />
<br />Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-88840104715309046922011-12-07T06:20:00.000-08:002011-12-07T06:26:55.172-08:00Body Talk<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMka_kqhoWBSUbWdO3yGddjNdK2kEYDgfMw6SLYHszpaLsrblvfg0AQVzMJ3mVe1eZwlfVQKycxOEUK_fdfbc2BKqwmaUWhuDeILuzSTsO8B7HvyqnHSccPHANnwf4h5_DuNfrEC7cMw/s1600/self-healing.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="207" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIMka_kqhoWBSUbWdO3yGddjNdK2kEYDgfMw6SLYHszpaLsrblvfg0AQVzMJ3mVe1eZwlfVQKycxOEUK_fdfbc2BKqwmaUWhuDeILuzSTsO8B7HvyqnHSccPHANnwf4h5_DuNfrEC7cMw/s320/self-healing.jpg" /></a></div><br />
I feel privileged to have had the opportunity to have been around many health professionals: Acupuncturists, Massage Therapists, Naturopath, Nutritionists, Energy and Chakra Healers, <br />
Yoga Instructors, Physical Therapists, and even neurobrain frequency specialists. If they were a pool of knowledge then I was a knowledge sponge, soaking up all the information I could. It's amazing how this knowledge has changed my perspective on fitness and health to make it more Well-Rounded (pun totally intended). <br />
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I am a holistic trainer meaning I consider many factors from food sensitivities, to emotional and physical traumas, to body movement patterns. It puts the whole picture in clear view for both me and my clients so we can strategize the most adaptive and successful approach for our goals. Unfortunately, most of the time before I meet these people, they have never heard or considered this approach before. <br />
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When people come to me, it's because they want change. I find that with this want of something: weight loss, corrective training, nutrition advice, and so forth, people will become impersonal with their problem...kind of zeroing in on it like it's the enemy and disconnect with it while being harsh and critical of themselves. This can ultimately lead to frustration, unhealthy approaches, desperation, and unresolved issues. <br />
<br />
When we allow ourselves to disconnect, we lose sight of possible crucial factors in solving the problem, and we become impersonal with ourselves. <br />
<i>Our bodies are amazing healing machines have every capability to become healthy, fit, energized, and balanced.</i> In fact all the health professionals I've been around facilitate one thing: <b>SELF healing</b>. <br />
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So, this is mind, if you have something you want to change about yourself, look in the mirror and see what your body is telling you. Take a look at your posture, skin, eyes, tongue. What is it saying? How do you feel? What are my routines with movement (exercise and everyday activities)? What are my eating habits? Do I feel anxious, stressed, depressed? (So on and so forth). <br />
<br />
<b>Below are some basic questions you can ask to consider the whole SELF and start to make some changes <br />
</b><br />
<i>On good days I do these things: <br />
This is what I need to work on: <br />
This would make my days better: <br />
These obstacles keep me from making those changes: <br />
Notes and Self Observations: <br />
</i><br />
<br />
Above all when considering these things about your self be honest, but also, be kind. Give yourself the padding of unconditional love no matter <br />
where you're at or what mistakes you make. Imagine you are the mother or father looking down at yourself as an innocent child. A lot of the time we get into ruts we don't realize with the body or mind, so keep it personal and positive. That will keep your methods of self preservation and improvement healthy and well-rounded;)Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-39733340735846313782011-10-20T12:17:00.000-07:002011-10-20T12:17:33.512-07:00Fitness Tips for Fall<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2bV-DYRLz9pyP6rnFAxrYzQTMbWiJDnD7xkAa_QnpdTf1LvqodARWvEdoE7zBpOsqLrdaMn1_o5gvUDn2mZNUOn82SaSuPIP8Lrvjr6k3ujusWQaPst9qEhbtuhZ7yAJL-P2SQ1FEO-g/s1600/yoga+pose+me" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="320" width="203" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2bV-DYRLz9pyP6rnFAxrYzQTMbWiJDnD7xkAa_QnpdTf1LvqodARWvEdoE7zBpOsqLrdaMn1_o5gvUDn2mZNUOn82SaSuPIP8Lrvjr6k3ujusWQaPst9qEhbtuhZ7yAJL-P2SQ1FEO-g/s320/yoga+pose+me" /></a></div><br />
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Fall is by far, my favorite season. Maybe it's because I love the cool air. Maybe it's because I associate the crisp air with helping my dad rake up leaves and then jumping into the pile. Maybe it's because I love apples and it's ripe for apple pickin'. Either way, fall is one of the best times to mix up your workout.<br />
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In yogic belief, the fall is associated with the lungs and heart. To me, that translates to cardio! If you've been putting off jogging or cycling, why not start now? The air is refreshing and at the very least, it's great damage control for all the candy corns, turkey, and Christmas cookies that surround us mercilessly force us to eat them:)<br />
<br />
Check out the link for more tips on fall fitness.<br />
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<a href="http://www.webmd.com/fitness-exercise/features/10-tips-fall-fitness"></a><br />
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Also, if you live in the Bradenton/Florida area, come check out your favorite yogi Sunday mornings at 8:30am at the end of Manatee Avenue (on the left side of cafe on the beach).<br />
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Namaste' and get your booty in gear!<br />
<br />
xoxoxo<br />
your trainer,<br />
Erin Is AwesomeErin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-90156070899400616532011-09-10T16:31:00.000-07:002011-09-10T16:31:38.776-07:00"Let Food Be Thy Medicine and Medicine Be Thy Food"During my run at the gym my eyes wandered across the plama screen t.v.s until they came upon a commercial. In the commercial there's a teacher with a class of students behind her walking up steps and down halls and such. Four times durig the commercial, the teacher busts out her bottle of pills and pops away until another teacher hands her a different bottle of pills and she smiles. The commercial then cuts to her looking all satisfied and confident. Seriously? How many pills is that? I thought, well maybe that's an exaggeration, and then I thought again to something more scary. Is this the norm? Do people in America pop a pill everytime they have an ache?<br />
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Back in February, I sprained my MCL on my left knee. It sucked really bad. I was in the middle of jamming possibly the best game I've ever played, and then it came WHAM, WHAM, WHAM, and on that third powerful hit, I went down. The newspaper quoted my non-epic words, "I fell down kind of froggy-style on the inside of my knee." That's me in the picture to the right FYI. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd6ylf5EgXF9viFkx0PDu23E-QRAVNQ4_e5OgmGqVB76qyj8a0hCsnrjVKNJpyKx7mKRlZJ1rFk9CnPhnzNRGCZFauiIFk4spKPmnzxuW_sIBhHnXVc9N8AYVMkcriUFSrBrWrCNQDmjs/s1600/184771_539256519264_81302040_31484181_5718220_n.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="320" width="158" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd6ylf5EgXF9viFkx0PDu23E-QRAVNQ4_e5OgmGqVB76qyj8a0hCsnrjVKNJpyKx7mKRlZJ1rFk9CnPhnzNRGCZFauiIFk4spKPmnzxuW_sIBhHnXVc9N8AYVMkcriUFSrBrWrCNQDmjs/s320/184771_539256519264_81302040_31484181_5718220_n.jpg" /></a></div><br />
I did fall and it took a while for me to bounce back and my knee hurt for a while. I did yoga, took my Omega supplements, started keeping up with my MSM, glucosamine, and Chondriton supplements and the pain was reduced. <b>I also noticed that eating lots of vegetable and staying away from processed foods not only gave me the vitamins and minerals I needed to heal quicker, but they also reduced inflammation and PAIN!</b> That's right. If you're in constant pain, I suggest you keep a food log to see what you may be putting in your body to either cause pain or exacerbate any injuries. Night shade vegetables (tomatoes, onions, peppers, eggplant, garlic etc.), gluten, dairy, and highly acidic foods such as coffee or soda could be the culprits behind your joint pain.<br />
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So to that teacher in the commercial, put down the OTCs, grab a green drink and set a better example for the children.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com1tag:blogger.com,1999:blog-5290048508658733712.post-3353161395160533852011-08-09T14:29:00.000-07:002011-08-09T14:29:19.697-07:00Boost your Metabolism and Be a Rock Star! Plus Yummy Recipes ^-^<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN6FwxOLVE_2xXtzUjvMrBvoHDVBX3LutN-vBnbumQtc8splWdTalL7LgTgiRCyApIj6NbrWPbBUnatwlvSkAONIYdlGdGeSag8oIUHW-mlGTBQgeHVCkdYWHmOFeCpP5TLGKu5jFr-S4/s1600/110321megasaurs405.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="180" width="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN6FwxOLVE_2xXtzUjvMrBvoHDVBX3LutN-vBnbumQtc8splWdTalL7LgTgiRCyApIj6NbrWPbBUnatwlvSkAONIYdlGdGeSag8oIUHW-mlGTBQgeHVCkdYWHmOFeCpP5TLGKu5jFr-S4/s320/110321megasaurs405.jpg" /></a></div><br />
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When I was a teenager, my parents owned a little Mom and Pop Restaurant. I would come in before school, place my order with our cook George, and sit back and relax. I would order an omlet with turkey, cheese, and a bunch of vegetables and dig in. It was heaven I tell you. George, our pot-belly cook, would always comment, "How is it that you eat all the time and you're skinny and I eat once a day and I have this?" (he would grab his belly and shake it). My response was pretty funny though lacking insight fullness, "Because I'm a rock star and you're a butt head." I realize now that the difference in our appearances had little to do with the fact that George was a Butt-Head and everything to do with the fact that he only ate once a day at night and I ate throughout the day. His metabolism fires were flickering out while mine were roaring. <br />
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I like to think of metabolism as a fire in the belly. Now, with a fire, you want to constantly feed it small manageable chunks of wood so with little effort, the fire can burn it and maintain its roaring flames. If you wait too long to feed the fire, the flame gets smaller and it won't burn as much fuel. While I was managing my metabolism with smaller meals throughout the day, George was throwing a huge log on a tiny flame and as a result, his body packed on the pounds. <br />
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Now, George's eating habits may be extreme, but the lesson learned here is to <b>eat consistently</b>. Eat throughout the day starting with a wholesome and energizing breakfast and eat again every 3-4 hours. You can make your meals 300-400 calories depending on how many meals you have. Try to have a mix of Protein (not just meat), Carbohydrates (not just bread, veggies too!), and Fats (healthy oils, nuts, avocados, etc). <br />
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Need some ideas for a wholesome breakfast? Check out the recipes below. Enjoy in Good Health. <br />
<br />
Your Trainer, <br />
Erin Is Awesome <br />
<br />
Oh and FYI, Mr. Megasaurus knows the importance of eating multiple meals too! <br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwkn0FGKNQyxMhvG5KiJMzgQWz1KBJNZyYRix9wUolrxGZUWoLli_RUty0G1ruzTSDcSc9WtY9uGKaiKgABVH9JdVRPx0f_5CJbvvVDcVcXcK5SWhyphenhyphenq4dN-3clGhXF3scFgf9KKPVdXY/s1600/blueberry-smoothie.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="222" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOwkn0FGKNQyxMhvG5KiJMzgQWz1KBJNZyYRix9wUolrxGZUWoLli_RUty0G1ruzTSDcSc9WtY9uGKaiKgABVH9JdVRPx0f_5CJbvvVDcVcXcK5SWhyphenhyphenq4dN-3clGhXF3scFgf9KKPVdXY/s320/blueberry-smoothie.jpg" /></a></div><br />
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<br />
<b>Blueberry Muffin Smoothie <br />
</b>Makes 2 Servings <br />
1/4 cup blueberries (frozen) <br />
1/4 cup peaches (frozen) <br />
1/2 cup coconut milk <br />
1-2 tbsp Agave Nectar (depending on how sweet you'd like it) <br />
2 heaping tbsp coconut flour <br />
1/2 cup water <br />
1tbsp Coconut oil (optional) <br />
<br />
Mix all ingredients into a blender and enjoy! It's great for gluten-free people that want something sweet and satisfying. The coconut flour gives the smoothie protein and fiber:) <br />
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<b>Homemade Raw Granola <br />
</b>Makes 1 Serving <br />
1/4 cup raw pumpkin seeds <br />
1/4 cup raw pecans <br />
1/4 cup raw walnuts <br />
1/4 cup raw almonds sliced <br />
1 tbsp raw Cacao powder (available at whole foods) <br />
1 tbsp Agave Nectar or 1&1/2 tbsp of xylitol <br />
1/4 cup of almond or coconut milk <br />
<br />
Mix all ingredients in a bowl. You can add less or more of the almond or coconut milk. You want the granola to stick together in delicious clumps. Also, take your time and enjoy this one. It's so chewy and awesome it almost forces you to sit down and enjoy it. Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-25641305703465992522011-07-11T10:29:00.000-07:002011-07-11T10:29:34.669-07:00Change your Diet, Change your Life<div class="separator" st#le="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikoznbpkkJseTQsPT2QS3CL8RHxzn4hnGoXiYiLKRTBbgMKF1fE4wBY4Bug5zM7AuKOOL08a3ACfBBryeQS3LqFmcLllLpFAzQfoo7jxgVVzDV5ginfOT6cg8BUjmVD5ysuSDjlWj-BgY/s1600/6a00d8341d845753ef00e54f8b16d98834-800wi.jpg" imageanchor="1" st#le="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikoznbpkkJseTQsPT2QS3CL8RHxzn4hnGoXiYiLKRTBbgMKF1fE4wBY4Bug5zM7AuKOOL08a3ACfBBryeQS3LqFmcLllLpFAzQfoo7jxgVVzDV5ginfOT6cg8BUjmVD5ysuSDjlWj-BgY/s320/6a00d8341d845753ef00e54f8b16d98834-800wi.jpg" /></a></div><br />
As a personal trainer, I often counsel people on nutrition to reach their goals. I remember when I was going through the necessary training for my certification and my jaw dropped when I learned that nutrition is 70% of weight loss. I was so disappointed when I heard this. Food had always been my downfall, but I just made up for it by being so active. When I heard that, it was a reality check. <br />
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Ugh. Ok, so I have to change it up with nutrition. So I did. I poured over books, magazines, scientific journals, blogs, and more to learn what I did. Now, if you've read my past blogs, you know that another motivator for my focus on nutrition was from my own battles with intestinal pain and I have to say, health for me is a much bigger motivator than dropping 10 lbs. <br />
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Now I am speaking from the perspective of someone who's refrigerator looks like an orchard. <b>There's no way around it that if you want permanent health changes in your body and health, you need to make permanent healthy changes to your diet. <br />
</b> Who knows? You may start to crave vegetables instead of pizza. Your palate does change and when you feel the energy and difference in your body, you may become hooked. Who ever thought that fruits and vegetables could be addicting?<br />
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Feed your addiction below and Enjoy ^-^<br />
<br />
Your Trainer,<br />
Erin Is Awesome<br />
<br />
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Recipe of the week: Chipotle Garlic Kale Chips<br />
June 22, 2011 By Reboot Nutritionist Stacy Kennedy<br />
<b>Chipotle Garlic Kale Chips<br />
</b><br />
Makes 6 servings<br />
<br />
Ingredients:<br />
1 large bunch fresh kale (any variety)<br />
1/4 teaspoon chipotle seasoning<br />
2 cloves garlic, finely chopped or minced<br />
1 Tbsp olive oil<br />
<br />
Directions:<br />
<br />
Preheat oven to 350 degrees<br />
Wash kale well then rip off stems in large pieces<br />
Mix olive oil, garlic and chipotle in a large bowl<br />
Add kale to bowl and drench with oil spice mixture<br />
<br />
Pour kale onto baking sheet<br />
<br />
Bake for ~12 minutes. (note cooking times vary depending on oven. start checking at 10 minutes to prevent over cooking). <br />
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Kale chips are ready when crisp<br />
<br />
Nutrition per serving:<br />
Calories: 56 kcal<br />
Protein: 2 g<br />
Fiber: 1.5 gErin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com3tag:blogger.com,1999:blog-5290048508658733712.post-29345429748630431432011-07-07T06:22:00.000-07:002011-07-07T06:22:18.927-07:00Curb Appetite and Energize Your Body<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXYFhn_vR6Ix4Yi4zZlDdHwlX_hCyw5nc3tVqkTO_blZ9kXPpzO3hCsgsJt9ekO7I4JCNzCb4gRhBYzAL3hqfJNhZIZsPQK5tIGpgTBoxoIpgQVoQ5bBrzV3JLdcFvAKTndEPI-JrXbw0/s1600/exhilaration.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="200" width="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXYFhn_vR6Ix4Yi4zZlDdHwlX_hCyw5nc3tVqkTO_blZ9kXPpzO3hCsgsJt9ekO7I4JCNzCb4gRhBYzAL3hqfJNhZIZsPQK5tIGpgTBoxoIpgQVoQ5bBrzV3JLdcFvAKTndEPI-JrXbw0/s320/exhilaration.jpg" /></a></div><br />
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Have you ever noticed that even if you don't want to workout and you force yourself to push through, you're always glad you did? Well, it could be more than just a sense of self accomplishment. Exercise causes your body to release endorphins. What are endorphins you say? "Endorphins are neurotransmitters produced in the brain that reduce pain," says Alan Hirsch, MD, neurological director of the Smell & Taste Treatment and Research Foundation in Chicago. "They have also been known to induce euphoria." <br />
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Euphoria, eh? You may be saying, I know what that is, but running on a treadmill on incline is not my idea of Shangri La. <br />
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Well here's some good news for those of us who aren't into intense, sweat-dripping exercise: there's more than one path to paradise. Endorphins can be released from a variety of activities including yoga, meditation, walks on the beach, and of course, sex.<br />
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So why are endorphins so important? Besides reducing pain and making us feel good, endorphins also curb appetite and have been shown to regulate hormone production. These effects can last for up to 12 hours after the activity is over too! Wow! How's that for a natural high?<br />
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So if you're looking for a rush, reach for some endorphins. Your body will thank you ^-^Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-76332639090023466282011-05-22T17:48:00.000-07:002011-05-22T17:48:05.513-07:00The Moody Blues and Misplaced Perspective<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfhlxFkeokVs597xMQ3kh4owzRkbN6mewdkXew8yKl5NhljfTsfeHfF5pR1RaIPOMpWldx1G1k0tpVFo51iX3CnXzOjt7xz5CdmdigdoVP1j4M-XAD2YPrAqTBbXKejXSxVSTy6wb497M/s1600/IrishYoga.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="204" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfhlxFkeokVs597xMQ3kh4owzRkbN6mewdkXew8yKl5NhljfTsfeHfF5pR1RaIPOMpWldx1G1k0tpVFo51iX3CnXzOjt7xz5CdmdigdoVP1j4M-XAD2YPrAqTBbXKejXSxVSTy6wb497M/s320/IrishYoga.jpg" /></a></div><br />
<i>Your own moods can be extremely deceptive. They can, and probably do, trick you into believing your life is far worse than it really is. When you're in a good mood, life looks great. You have perspective, common sense, and wisdom. In good moods, things don't feel so hard, problems seem less formidable and easier to solve. When you're in a good mood, relationships seem to flow and communication is easy. If you are criticized, you take it in stride.<br />
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On the contrary, when you're in a bad mood, life looks unbearably serious and difficult. you have very little perspective. You take things personally and often misinterepret those around you, as you impute malignant motives into their actions.<br />
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In low moods we lose our perspective and everything seems urgent. We completely forget that when we are in a good mood, everything seems so much better.<br />
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Life is almost never as bad as it seems.</i> <br />
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You can look at a bad mood as misplaced energy.When you find yourself in a bad mood, just grab onto the fact that it will pass and hey, it may be a great time for a quick run or another endorphine boosting exercise. Get it out with some boxing, jumprope, dancing like a goofball in front of your bedroom mirror to Lady Gaga....eh hem. <br />
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Are we crazy or bipolar? Maybe...but more than likely we are just experiencing the normal day to day or sometimes hour to hour fluxuations in mood. Nobody can be perfectly zen and live in the real world. Get the negative energy out through a productive means otherwise it can manifest into anything from a permanent sourpuss face ( I know you've seen people like this...the "I just bit into the sourest lemon on Earth.") to heartburn, heart pain, and even physical degeneration (Yes, I have seen this).<br />
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Be healthy. Be Happy. Love yourself unconditionally. Enjoy Life.<br />
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P.S. I know the attached picture has nothing to do with the theme of this blog, but it made me laugh so hard that it put me in a great mood. I hope it will do the same for you. (And in that way, maybe it does go!)<br />
<br />
Your Trainer,<br />
<br />
Erin Is Awesome<br />
<br />
Excerpts taken from Don't Sweat The Small Stuff....and It's All Small Stuff<br />
Richard Carlson, PH.D.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-82342447049135213532011-04-17T09:18:00.000-07:002011-04-17T09:18:32.842-07:00Spice Up Your Life!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAINNrIv2K_5qSxJsvf1_GEtInt5gqTP7JTW171WlUEgqsSeLQ6VLNMakALOjD7Xs9yX_WTpChdN7Hm5nTodulPOx1bOaVbsQGXReFcgF2nWTSlxcEkEsbBFnhnNhyFZUeh_mujRcjjs/s1600/3219403999_c9e9c5af11.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="229" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYAINNrIv2K_5qSxJsvf1_GEtInt5gqTP7JTW171WlUEgqsSeLQ6VLNMakALOjD7Xs9yX_WTpChdN7Hm5nTodulPOx1bOaVbsQGXReFcgF2nWTSlxcEkEsbBFnhnNhyFZUeh_mujRcjjs/s320/3219403999_c9e9c5af11.jpg" /></a></div><br />
No, this isn't about scantily clad women singing bad pop songs. I'd like to talk about two other spices that have much more talent;)<br />
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Cinnamon and Turmeric are two power house spices that I reccomend to my clients on a regular basis. Not only do they give your food a boost of flavor, they also add healing properties.<br />
Turmeric has powerful anti-inflammatory properties which is great for that post work-out soreness. According to a study published in <i>Molecular and Cellular Biochemistry</i>, turmeric along with capsaicin (from red pepper) lowered inflammation, and other research has demonstrated decreased joint pain. If that's not enough to get you sprinkling it on your food, a study the <i>Journal of Nutrition</i>, showed that curcumin, the compound that gives turmeric its yellow color, may hault the growth of new fat cells. How's that for talent? Turmeric should get its own movie deal too.<br />
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As for cinnamon, it has powerful sugar balancing properties and has even been called "nature's blockbuster diabetes drug." Richard Anderson, Ph.D a researcher with the U.S. Department of Argriculture, has studied the antidiabetic effects of cinnmon for twenty year and NOTHING outperformed the tasty spice in increasing insulin sensitivity. Just so all of ya'll know, when you consume sugar, your body becomes inflammed and holds on to water, toxins, and fat. (BAD) When you supplement with spices like turmeric and cinnamon, it keeps blood sugar levels balanced and inflammation reduced. (GOOD) I like to eat them together in my oatmeal (AKA Spelt) and I find they complement each other nicely that way. I feel like I'm nourishing my body and I feel full and satisfied until lunch time.<br />
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On that note, I've posted a recipe for my Bangin' Oatmeal below. Remember it's gluten free ^-^<br />
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1 cup water<br />
3/4 cup of spelt oatmeal flakes<br />
1/4 cup of coconut milk<br />
1/2 tbsp of psyllium husks (don't add too much otherwise you'll be eating an oatmeal brick:)<br />
1 tsp of turmeric<br />
1tsp of cinnamon<br />
1 tablespoon of coconut oil<br />
10 drops of vanilla extract<br />
Sea Salt and Stevia to taste<br />
<br />
Bring water to boil. Add spelt flakes and wait one minute. Add all ingredients together, allow to cool for a minute or two and then enjoy.<br />
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It seriously takes me like 7 minutes to make. Yum! ^-^<br />
<br />
Enjoy in good health!<br />
Your Trainer,<br />
Erin Is AwesomeErin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-43171149578757470072011-03-24T12:01:00.000-07:002011-03-24T12:01:44.446-07:00All Star Supplements: Alpha Lipoic Acid<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAxG189IrmIqFqhi35lRsoRxksR3MSreXaie0ZovgF8bFodvvth7XBj-FIyE_yyViJ0sf9x5y-lCcMwb6O_s8_WMB-GDZoKn6moEGGBjORn9z_NTWoFcHG0wQJLmTNemP8JZCT2_ducVk/s1600/woman-cookies.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="270" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAxG189IrmIqFqhi35lRsoRxksR3MSreXaie0ZovgF8bFodvvth7XBj-FIyE_yyViJ0sf9x5y-lCcMwb6O_s8_WMB-GDZoKn6moEGGBjORn9z_NTWoFcHG0wQJLmTNemP8JZCT2_ducVk/s320/woman-cookies.jpg" /></a></div><br />
Most people use food as a comfort once in a while. When this becomes habit or when people get a rush from a particular food or they use it as emotional padding, that's when it becomes a problem...even an addiction. It's not just lack of willpower or emotional anxiousness, it's a physical addiction.<br />
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I am a firm believer that the body is wise and at times it will crave what it needs. But this healthy craving can be satisfied by a small amount of the food. If the craving is non-stop and causes bingeing and your hands scooping at the bottom of a cookie box, then yes, there is a problem.<br />
<br />
So what's the cure? What's the magical fix? Well, there's no magical fix, but there are supplements that can help to end the vicious cycle of sugar cravings.<br />
<br />
Changes in diet will help of course, but when your body is still on that sugar pendulum, it can be a tooth and nail battle to control cravings, even if your intentions are the best, your will power is pretty good, and you've educated yourself on the topic. One supplement I find is extremely effective in stopping the cycle is Alpha Lipoic Acid.<br />
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In addition to balancing sugar, alpha lipoic acid has a myriad of other beneficial properties. "Alpha Lipoic Acid, the universal antioxidant, recycles other antioxidants in the body and scavenges more types of free radicals than any other known antioxidant. It is also anti-aging and anti-inflammatory for the skin" (James 162). Because of its potency, it has also proven to help prevent sunburn. I can personally vouch for that one.<br />
<br />
ALA is a supplement that is worth taking some time to research if you have blood sugar issues and you're looking for an alternative remedy.<br />
<br />
<br />
Citation<br />
James, Kat. The Truth About Beauty. New York, NY: Beyond Words, 2007.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-75121873662788882602011-03-02T12:39:00.000-08:002011-03-02T12:39:56.349-08:00Everyone Needs a Kick in the Pants!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9sRqNhtdGL0sQ0P7rrhPp4Ojl698wOmHIGPO6e9TApXPxVM6tyuFQJsYuzjlSLIg4FzWU4ZCzKaSxw6NqnbAJ6IxCQo6ct93xsG5wWarPnZ3im7wMibj7HdQ5-tCP6xa3IzlT6DT_S2I/s1600/kick-in-butt.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="214" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9sRqNhtdGL0sQ0P7rrhPp4Ojl698wOmHIGPO6e9TApXPxVM6tyuFQJsYuzjlSLIg4FzWU4ZCzKaSxw6NqnbAJ6IxCQo6ct93xsG5wWarPnZ3im7wMibj7HdQ5-tCP6xa3IzlT6DT_S2I/s320/kick-in-butt.jpg" /></a></div><br />
Accountability is priceless. It's easy to call off on yourself, but when you have someone expecting you or counting on you, you're more likely to stick to your guns.<br />
When I was taking my cycling certification we did this visualization game in three parts. The first part was to cycle as hard as you could and to do it for yourself. The second part was hard cycling against someone you didn't like or a bully. The third, was to cycle for a friend for inspiration or help. Guess which scenario produced the greatest results? The third one!<br />
<br />
This is why a trainer (or very dedicated work out buddy) can help keep you on track. You know that if you cancel on a trainer, there will be hell to pay next time. Also, a trainer helps you set goals. I talk about motivational triggers in a past blog which you can access here. <a href="http://mindbodyspiritwell-roundedfitness.blogspot.com/2010/07/profound-transformation-doesnt-happen.html"></a><br />
Also, did you know that trainers train each other? It's true! We are not super human with or paragons of perfect nutrition and exercise (at least I'm not:) We keep each other in check. In fact a very special person in my life taught me how important it is to take care of each other (I'm talk about you Ed). My trainer trains me and I do body rolling with him. We keep each other in check and teach each other. <br />
<br />
Everybody needs a kick in the pants! If you've tried to stick to the plan and have not found sucess or if your workout buddy cancels everytime there's something good on tv, consider doing a bootcamp or hiring one on one personal training. Look for one that will inspire and has a passion to help you reach your highest goals.<br />
<br />
xoxo<br />
Your Trainer,<br />
Erin Is AwesomeErin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com1tag:blogger.com,1999:blog-5290048508658733712.post-73490665625945058692011-02-21T10:52:00.000-08:002011-02-21T10:52:32.572-08:00Lose the Stress, Lose the Weight^-^<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7TxNbfjbtxGk9_f5xeSaIo9jGNZdAwpwTT5TnhokSlhO0e9uStQ3ubCigtwyGpZjHIqdWSs9ZGu-LkJT2OlzuhhacIUrjmzM5g-qq2Uj-8fRS5MrVc9rgFQC-Tuq42A38QsXIOaMyCxQ/s1600/yoga_pose.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="320" width="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7TxNbfjbtxGk9_f5xeSaIo9jGNZdAwpwTT5TnhokSlhO0e9uStQ3ubCigtwyGpZjHIqdWSs9ZGu-LkJT2OlzuhhacIUrjmzM5g-qq2Uj-8fRS5MrVc9rgFQC-Tuq42A38QsXIOaMyCxQ/s320/yoga_pose.jpg" /></a></div><br />
The newest research has demonstrated beyond the shadow of a doubt that active relaxation triggers better blood flow to your organs, improving digestion and immune function, and thus, weight loss!<br />
<br />
Stillness of the mind is one of the core values of yoga. When the mind is still thoughts are clearer, emotions are balanced, and living in the moment is possible. As an English teacher, my favorite themes to cover were transcendentalism and carpe diem. A great yogi once said that if one can live in the present then one can experience true happiness. (Maybe my winding career path is starting to make sense?)<br />
<br />
I read this book that has really spoken to me. It is called, "The Yoga Body Diet." What really caught my attention was that the book addressed the mind, body, and spirit as a whole and preached that combining a stress-free diet along with stress relieving exercise that elongates the muscles, oxygenates the body, and calms the mind is one of the most effective paths to weight-loss. Imagine a fitness theory that treats the body as a whole! Hey, that's what I do!<br />
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The book has you figure out your Dosha, which is pretty much your character profile. You may have characteristics of other doshas, but one is dominant. There is Vata, Kapha, and Pitta (I'm a Pitta). Special diet recommendations and yogs poses are provided that are meant to help you achieve maximum health and mental clarity for your dosha type.<br />
<br />
The book also offers tips to stimulate digestion and detoxification such as sipping hot water throughout the day to cleanse, mindful eating to bring mental peace, and breathing techniques such as alternate nostril breathing to calm the nerves. The book also provides a website, so you can figure out your dosha right now! (Just in case you're as excited as I am:)<br />
<br />
<a href="http://the yogabodydiet.com"></a><br />
<br />
So the main message is this- Don't Stress, Give yourself time to chill, and choose a fitness program that adresses not only a scale and calorie counting. Choose a fitness routine that's well-rounded for the mind, body, and spirit.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-89964771561690723372011-02-06T19:18:00.000-08:002011-02-06T19:18:31.157-08:00No Pain, All Gain!: Ways to Naturally Ease Muscle Soreness<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirvqoYc8hICZmxMcMzotXnd981NeCPQ2G5HZSNbVYKU8onG_iAJSAunaq9CNDWcm0QifY-8ocQ4Xx25dbIHkKG0QyMujvbM8gy_hNf7EgZnYmDa_bBFec8FzyMHzbpTAzkdFs0_dN7oLU/s1600/3844647094_91737163ee.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="320" width="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirvqoYc8hICZmxMcMzotXnd981NeCPQ2G5HZSNbVYKU8onG_iAJSAunaq9CNDWcm0QifY-8ocQ4Xx25dbIHkKG0QyMujvbM8gy_hNf7EgZnYmDa_bBFec8FzyMHzbpTAzkdFs0_dN7oLU/s320/3844647094_91737163ee.jpg" /></a></div><br />
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Having been in full contact sports most of my life, I've picked up a couple of tricks and tips for alleviating the soreness after a kick-ass bout or a side thrust kick to the ribs. I’ve had bruises so big they deserved their own zip code and I’ve been so sore after judo flips and crashing to the ground after a good foot sweep that I walked like Frankenstein. So, to my readers with a gluttonous need for intense exercise, I say with complete sincerity that I KNOW YOUR PAIN!<br />
<br />
Below are a couple of tricks I picked up in the hood;)<br />
<br />
Epsom Salts and Hydrogen Peroxide Bath: This combination is effective for a couple of reasons. Epsom salts help with bruises, strains, sprains and are an excellent aid in relaxing the whole body after intense exercise or a stressful day. The salts also pull toxic fluids out of the body, so after soaking in Epsom salts, be sure to drink plenty of water to rehydrate. I recommend adding 2-3 cups per soak and stay in the water for at least 15 minutes. I like to read a magazine or listen to relaxing music to take my mind off of things and unwind.<br />
After adding the Epsom salts to the water, add either 4 pints of 3% Hydrogen Peroxide (H202) or 1 cup of 35% food grade H202 as well. (Note: 35% H202 is very potent and can burn the skin if touched undiluted. Use this grade with caution).<br />
<br />
According to www.massagetherapy.com, “When hydrogen peroxide is added to bathwater, the extra molecule of oxygen is released. The famous healing waters of Lourdes, in France, contain concentrations of hydrogen peroxide. Hydrogen peroxide baths often leave the body feeling alert and revitalized, like spending a day in the fresh country air. This gentle bath is antibacterial, antiviral and cleansing to the emotional and energetic bodies.”<br />
This method oxygenates the blood, cleanses, and leaves your skin feeling silky soft. You can increase the oxygenation by taking deep belly breaths as you enjoy your soak. Also, it is recommended to have the water HOT when you soak, but I’ve had plenty of success having the water comfortably warm. Perhaps you’ll notice from the oxygenation that your skin tone will be much more even after taking this special bath.<br />
<br />
So adding these two together = BLISS and REJUVENATION!<br />
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I recommend also dry brushing your skin before hopping in the tub. Doing so beforehand opens up your pores and jump starts cleansing, helps to break up fatty fibers, and stimulates circulation and the lymphatic system. You can read about how to dry brush in my blog from July, <a href="http://mindbodyspiritwell-roundedfitness.blogspot.com/2010/07/3-simple-things-you-can-do-every.html">http://mindbodyspiritwell-roundedfitness.blogspot.com/2010/07/3-simple-things-you-can-do-every.html</a><br />
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<br />
Try this therapy after your next cardio kickboxing, boot camp, derby practice, or stressful day and see how you feel. If you want to jump in the air and click your heels, you can send me a thank you;)Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-56791191573962561172011-01-20T19:02:00.000-08:002011-01-20T19:02:51.938-08:00Raw-volution!!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhUKmHShtL3bC9_-UgdzGgS6xIWryeBJKcSZt8M3KV45TLaIvj6ZBe-NZu11caNSrwX_k5EXFtW_yf02bVf5-gPpdVVWYBt2f0N34GVJHFJu9MnZZdeoMELh5uY1wjPHZXYnQidLU8PoY/s1600/imagesCA312RH7.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="167" width="166" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhUKmHShtL3bC9_-UgdzGgS6xIWryeBJKcSZt8M3KV45TLaIvj6ZBe-NZu11caNSrwX_k5EXFtW_yf02bVf5-gPpdVVWYBt2f0N34GVJHFJu9MnZZdeoMELh5uY1wjPHZXYnQidLU8PoY/s320/imagesCA312RH7.jpg" /></a></div><br />
<br />
Because everyone requested so nicely…..<br />
<br />
Here are some raw recipes! My favorite is the Popeye Soup! I had it tonight for dinner. Enjoy and Be Healthy!<br />
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Popeye Soup<br />
1 avocado<br />
1 cup water or vegetable broth<br />
2 cucumbers, unwaxed<br />
1 cup of fresh raw spinach<br />
2 green onions<br />
2 cloves garlic<br />
1/3 red bell pepper<br />
Himalayan Crystal Salt or Sea Salt<br />
Middle Eastern Spices (I like to add 1/2- 1tsp of Garam Masala,<br />
1/2-1tspTurmeric, and 1tspCurry)<br />
Fresh lime juice, to taste<br />
<br />
In a blender, add avocado and half the water or broth and puree, then add the rest of<br />
the veggies one at a time and blend to your desired thickness. Once all the veggies are blended,<br />
add the spices in to taste. After all the spices are added, add the lime juice to taste. You can serve this soup cold or slightly warmed (to keep it raw and alkalizing don't heat it past 118F).<br />
Yummy and great if you're doing a liquid cleanse.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-m441qLGioGJboYbJ99cF5vnSXsYEdA55tZIs_uEAqt_vb2rFEww10it30OmTvkFhYzzq7mA2hPdZ8JWRPCArIHzQbUJZe5R9VXBTmYB0dSfMuj4FMTuhVfYCGtLPpzj-QukYfgTaAOA/s1600/imagesCA6B67XL.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="194" width="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-m441qLGioGJboYbJ99cF5vnSXsYEdA55tZIs_uEAqt_vb2rFEww10it30OmTvkFhYzzq7mA2hPdZ8JWRPCArIHzQbUJZe5R9VXBTmYB0dSfMuj4FMTuhVfYCGtLPpzj-QukYfgTaAOA/s320/imagesCA6B67XL.jpg" /></a></div><br />
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Broccoli/Cauliflower Soup<br />
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1-2 cups broccoli, chopped<br />
1-2 cups cauliflower, chopped<br />
1 cup cucumber juice or veggie broth<br />
1/2 cup soaked almonds (raw)<br />
1 clove garlic (minced)<br />
1/4 tsp. cumin<br />
1/4 tsp. curry powder<br />
1 Tbsp. lemon or lime juice<br />
1 Tbsp. Braggs liquid aminos<br />
1/2 tsp. sea salt<br />
<br />
In a food processor or blender, combine the almonds with the cucumber juice or brother and the garlic. Blend well. With machine still running, ad the broccoli and cauliflower and blend until smooth. <br />
Finally, blend in a seasonings and lemon or lime juice, Bragg Amino, and salt. Add more brother or water to desired consistency.<br />
Variation: Use avocado instead of the almonds and use this recipe for a salad dressing;)<br />
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Chunky Vegetable Soup<br />
<br />
2 1/2 cups fresh carrot juice<br />
1 avocado<br />
6-8 celery stalks 2 carrots<br />
1 summer Squash<br />
Small bunch of arugula<br />
Spice options: parsley, basil, or coriander<br />
<br />
For broth, blend carrot juice, avocado, and 3-4 celery stalks. Grate squash, carrots, and remaining celery, adding finely chopped arugula and other fresh green spices last. Serve in bowl or cup, decorate with fresh herbs. Yum:)<br />
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Below I've also listed some cleansing juices and labeled their main property. Just juice in your juicer and drink up! ^-^<br />
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Skin Cleanse<br />
<br />
4oz potato<br />
4oz celery<br />
3-6oz carrot<br />
2oz water crest<br />
<br />
Basic Cleansing Green Drink<br />
<br />
4 cups alfalfa and or other sprouts<br />
4 cups sunflower and buckwheat greens<br />
1/2 cup carrots<br />
1/2 cup sweet red peppers<br />
1/4 cup parsley<br />
1 cup cucumber<br />
Add 1 bunch of wheat grass (about 3/4 inch thick), if desired<br />
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Blood Builder<br />
8oz celery<br />
3oz cucumber<br />
2oz parsley<br />
3oz spinach<br />
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High Vitamin C and E Drink<br />
<br />
6oz spinach<br />
2oz lettuce<br />
2oz watercress<br />
4oz carrots<br />
2oz green peppersErin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-50436195735973462032011-01-12T22:29:00.000-08:002011-01-12T22:29:43.592-08:00Post Holiday Sicknss-Tips on how to Detox<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbmvoX_kGcVtPTMjGnYW1ntdAXOuSIGrL2q8h1QpzC-Gyjm7AMyvyUJ4U57XMEMXmQzum_-zfHHJZ2RixPAaxC4mVq4UEWlqS_zB2OsFgtGE0XE4lDoPax3c3Bv7kee9saiCsNR_FlxIk/s1600/cold_flu_sick_woman1.jpg" imageanchor="1" style="clear:right; float:right; margin-left:1em; margin-bottom:1em"><img border="0" height="169" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbmvoX_kGcVtPTMjGnYW1ntdAXOuSIGrL2q8h1QpzC-Gyjm7AMyvyUJ4U57XMEMXmQzum_-zfHHJZ2RixPAaxC4mVq4UEWlqS_zB2OsFgtGE0XE4lDoPax3c3Bv7kee9saiCsNR_FlxIk/s320/cold_flu_sick_woman1.jpg" /></a></div><br />
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Detoxing is necessary for health, recharging the cells, and of course weight-loss. It is very common to have "Post Holiday Fatigue" or "Post Holiday Sickness." You may have noticed people around you sniffling or coughing and perhaps packing on a few (this time of year is when gyms typically get 1/3 of their annual enrollment). <br />
<br />
So, I have a few tips of how to detox.<br />
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<b>Ease into it:</b><br />
Most people think of a detox as an extreme liquid diet with headaches, nausea, and frequent trips to the bathroom....and it can be, BUT it doesn't have to be. Detoxing can be gentle and gradual, it doesn't have to be a flush. Sure, after you've adapted some detoxifying habits and adjusted, a short flush (2 days or so) can really give you a boost, but if you're used to eating out all the time, frozen meals, and tons of meat, bread, sugar, and dairy, give your body a chance to adapt to your new found health habits.<br />
Some good places to start: drinking water all day and drinking 32oz as soon as you wake up (this stimulates metabolism and gets your detox systems up and running), cleanse the colon by drinking 2tsp of psyllium husks in water in the morning and evening, eat two big salads a day (skip the heavy dressing and go for vinaigrette or better yet, make your own with fresh chopped garlic, sea salt, balsamic vinegar, and organic extra virgin olive oil yum:), take a quality multivitamin everyday, replace sugar and artificial sweeteners with Stevia.<br />
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Detoxing is not only for your body:</b><br />
The objective of detoxing is to gain health, right? Well, you can live on vegetables, drink gallons of water, but if you let yourself get completely stressed and surround yourself with energy vampires, you'll never reach optimum health. Cleanse your environment, clean out the clutter from your closet, journal a few times a week, and take time for yourself. Engage in activities that allow you to be creative and relaxed. Take a walk to clear your head. The list goes on....<br />
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Try out a few of these tips for a week and see how you feel. Also, for when you feel like you're ready to progress to a full flush, I'll be posting some raw recipes and guidelines in my next blog.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-41132142448851833332011-01-01T23:14:00.000-08:002011-01-06T17:31:37.735-08:00New Year's Commitment<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjezRXQRdyapanL2W1n75og0gPngAzz8rNPyMzoqlwATEYSHkXBqGlTC0izcSDGP1dImksUipIfu_YTQW85H7uctpQF60cJzIQbHplDpopBB66-HMYHl7xZpz8V37l6uveABvj2Hh7ooQU/s1600/mg_3035.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjezRXQRdyapanL2W1n75og0gPngAzz8rNPyMzoqlwATEYSHkXBqGlTC0izcSDGP1dImksUipIfu_YTQW85H7uctpQF60cJzIQbHplDpopBB66-HMYHl7xZpz8V37l6uveABvj2Hh7ooQU/s320/mg_3035.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5559250201646836754" /></a><br /><br />Yep, it's cliché, but hey, I'm in fitness. The New Year is here and this is the time when people are rushing to gyms and signing up for 1 or 2 year memberships. I see it every year. The first couple weeks of the New Year are very busy. Then, come February or even March, the crowd thins out- classes go from barely being able to lift a weight without whacking someone in the head to cozy, then to spacious.<br /><br />It's curious, isn't it? Everyone knows that exercise makes you feel good, help you to trim down and improve overall health and most people have accepted that diet can make or break your fitness plan. The basics are pretty simple. Exercise daily, eat lots of green vegetables, drink plenty of water, and repeat. Life gets in the way though. Sometimes we are rushing around and we cannot make it to the gym. Other times we forget our lunch and we shamefully pull in to a fast food joint or other quick fix.<br /><br />Life is imperfect, that's for sure. Things don't always go as planned. What it comes down to though....there are excuses and then there are <strong>RESULTS</strong>.<br /><br />As a former high school teacher and a fitness instructor, I have heard my fair share of excuses. Most of the excuses were by all means completely justified..."I got caught in traffic, can't make it tonight," "I'm feeling sick," and so forth. Life happens of course, but what happens when you're going down a path and you come up to a hurdle? Jump over it! Crawl under it! Blow it up with a bazooka!! (metaphorically speaking eh hem)<br />Do what you have to deal with your hurdle, then hop back to it.<br />To help you with your goals, I am offering some great deals on bootcamps and body rolling classes. Taken together, these classes will <strong>absolutely transform your body</strong>. I say this without reservation. With the bootcamps I also give nutritional advice and detox diet plans to follow.<br />So, if you have weight-loss or fitness goals, make the commitment. There is no better time than NOW so let’s do it! Happy New Year!Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-3397639133704446082010-11-17T06:27:00.000-08:002010-11-21T17:05:58.155-08:00Inspirational!I love what I do. I really do. I <span style="font-weight:bold;"></span>liked teaching English and I loved my students, but with the career path that I chose, I love my clients <span style="font-style:italic;">and</span> I <span style="font-weight:bold;">love</span> what I do. I am constantly pouring over health and fitness books, yoga journals, taking new classes or seminars based on spirituality, yoga, or fitness. I am constantly learning and sharing what I learn with some of the most awesome people I know.
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<br />I have more than one amazing group of ladies that support me with my endeavors as well. First there's my team. I skate on the Bradentucky Bombers Roller Derby League based out of Bradenton Florida. I am proud to say I am homegrown. I started with this league and I will continue with this league through thick and thin.
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<br />I am very privileged and honored to not only skate with these ladies, but also to be their endurance and conditioning coach. They have supported me and encouraged me like my family would. I met my best friend on this team on top of developing equally important relationships through the league.
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<br />This brings me to my next group of supporters, my awesome bootcampers. I look forward to every Tuesday and Thursday because I get to work with these ladies. They are dedicated, sincere, and ambitious women that I am lucky enough to work with. Even when I make them do bootcamps titled, “Insanity” or “2 minutes of Hell,” they lock and load and give me 100%. Through rain, cramps, puke, sickness, and complete muscle failure, they give me their all and in those moments they are truly inspiring to me. If I ever have any doubts about what I do, those doubts are quickly thwarted by the thought of my bootcampers; faces grimacing with pain during the workout and afterwards giving me a “Thanks Kuz!” or “Great Class.”
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<br />Below is a testimonial of one of my girls. I am proud to say that her quickness is nothing short of incredibly impressive and her endurance has skyrocketed. She lost 13&1/2 inches in her first month and she is continuing to shed at a rapid rate. Perhaps she doesn’t realize how much of an inspiration she is to people, but alongside her humility is a powerful radiance that lights up even the darkest room.
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<br />"<span style="font-style:italic;">Hello. My name is Nicole Wetherington, but I am better known on my blog and when I skate as Blondefabulous. I am a mom of 3 great kids, wife to an awesome husband, and a player of the great sport, Roller Derby. Recently, my family and I had to move to Bradenton FL for my husband’s work. This was going to make it necessary for me to switch to the local derby team, the Bradentucky Bombers. In the process of this, I was offered a chance to get stronger, lighter, and faster by attending Erin aka Yakuza Girl’s fitness boot camp. I signed up immediately. At the time I was measured and checked at the beginning, I was about a size 14/16 and weighed 187lbs.
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<br />The boot camps were held out in the open in a local park instead of in an enclosed room. The exercises were many and varied. I don’t think we have done the same set of exercises twice in a row. While the class did the exercises, Erin would work with each of us individually to correct form, demonstrate position, and encourage us to keep pushing. That was something else that helped me. Erin always texted encouragement, opportunities for body rolling classes and one on one training. Having this support made it easy to stay with the program. I looked forward to going to boot camp.
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<br />Today, after just 4 weeks with the program, I am in a size 11. <span style="font-weight:bold;">I lost 7 pounds, 2% body fat, and 13 ¼ inches!!!<span style="font-weight:bold;"></span></span> I know I also gained muscle as well, because I have defined quad muscles now!! I cannot even begin to convey my excitement over these results. I immediately re-upped for another 6 weeks of the program.
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<br /><span style="font-style:italic;">Now, I can skate longer at derby practice. I can actually run. <span style="font-weight:bold;">RUN<span style="font-weight:bold;"></span></span> people! <span style="font-weight:bold;">I have never run in my entire life. </span>I feel strong, healthy, and vibrant! Just look at my before and after photos! The time differential is a year and a half, but my after picture shows how much more toned I am. Erin I recommend Erin’s fitness boot camp to anyone who is looking for that extra oomph in their fitness routine, because Erin’s program is anything but routine."</span>
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<br />Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com2tag:blogger.com,1999:blog-5290048508658733712.post-29144138822889500412010-10-29T16:50:00.000-07:002010-10-29T17:19:42.430-07:00Mind Control<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzuFLH8viZaNWhKmm2xBGRvdoCrOQvs6yq4_8lcyxwx_UsXukZaAq2oACUDYCyDny_fwPIJ7w8ys5N7RFdn7SCU-YQnHgpIVNxF9OXKlmQyU-V3CUaER1nwXdLQ-OWswcfpqmyfdtWF4A/s1600/glico.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 320px; height: 214px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzuFLH8viZaNWhKmm2xBGRvdoCrOQvs6yq4_8lcyxwx_UsXukZaAq2oACUDYCyDny_fwPIJ7w8ys5N7RFdn7SCU-YQnHgpIVNxF9OXKlmQyU-V3CUaER1nwXdLQ-OWswcfpqmyfdtWF4A/s320/glico.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5533627160071593682" /></a><br />Always recognize your accomplishments even if silently in your own head and don't overanalyze your shortcomings.<br /><br />These are wise words that can keep perfectionists or as I call them, "Type As," from casting themselves into a black hold of negativity. We may all know someone or be that someone who is the "over-achiever." Nothing is good enough and there's always a driving force to do better. This may sound good on a Nike advertisement or a Marine bumper sticker, but for the "Type A" that never pauses for a moment to enjoy the present achivement will become vulnerable to the smallest disappointment. It is necessary at times to reflect and unclutter any self-criticisms so you can appreciate who you are and embrace it.<br /><br />As you may have guessed, I am one of these Type A people. I used to be so bad that when I won only 2nd place at a national tournament for Karate, I ditched my trophy silently in a bush and beat myself up mentally for the next few weeks. I failed to reflect that I had bumped up in divisions (I was a brown belt fighting black belts) and that I had fought my heart out. None of that mattered. I went home that night and practiced my katas until I could barely stand. Yep. I was pretty bad.<br /><br />Today, I am much better. I am not fully over this “Type A” complex, but I’m learning to recognize any self-defeating patterns when they start and with some reinforcement, I can pull myself out of it. One way I do this is by reading articles such as the one below or talking to an unbiased, caring individual or the one I probably do the most: Yoga and meditation. To free myself from ambition used to be like hoisting boulders over a mountain. Now it’s more like throwing small rocks or paper balls and the mountain is more of a hill. So to all my “Type As,” I feel you. Remember that you are amazing and nobody else can capture your individual essence, so embrace it and live it and LOVE IT! This will not only help you to achieve your fitness goals, it will help you to achieve any goal and not be discouraged along the way. Be your own best friend and pick yourself up ^-^<br /><br />xoxoxo<br />Erin<br />Yakuza<br />Coach Kuz<br /><br /><br /><br /><br />By: Maia Appleby<br />When you truly consider the weight-loss process, the battle waged is mostly in your mind. "Should I eat the corn muffin with butter or would it be better for me to have margarine or better yet, have jelly? What am I doing eating this muffin anyway? It's so caloric and filled with saturated fat. I'm such a pig. I have absolutely zero willpower." It's no wonder you'll eat that muffin with the butter and slather jelly on top to quiet that negative self-talk. <br /><br />What you need more than a diet is a way to shift those negative self-defeating thoughts to more adaptive, positive self-statements. As with most things worth doing, this requires a bit of practice. First, become aware when you're using a negative statement, then determine what about that thought is faulty and finally, replace it with a self-defense response or coping thought. In the corn muffin example, instead of listening to "I'm such a pig" which clearly mislabels who you are, respond with "Pigs are animals and I am human. I don't have to be perfect." <br />Many people cannot change their eating habits until they change their thoughts about food, eating and drinking. By shedding "distorted" thoughts and replacing them with productive ones, eating habits can be changed. It is possible to rid yourself from many self-critical thoughts, but like any ingrained habit, it takes vigor and vigilance to change. Here are some other thinking distortions to challenge: <br /><br /><strong>Shoulds </strong><br /><br />Should statements are more about other people's values, not ones chosen by the person who wants to lose weight. Additionally, should statements reflect an attempt by the dieter to motivate herself without really believing in the value. Better to determine what works for you. "I will eat up to two Hershey kisses daily and thoroughly enjoy them." <br /><br /><br /><strong>All-or-Nothing</strong><br /><br />This kind of reasoning is the foundation for perfectionism. An all-or-nothing individual views the world as black or white. Since there is no allowance for gray areas, the behavior is either perfect or a failure. "I've ruined my diet by eating all that pizza. I can't stay on a diet and I'll just always be fat." Maybe the problem does not arise from the behavior... maybe the problem is with the diet that does not allow for pizza. "I do not want to give pizza up for the rest of my life, so what I need is a way to include pizza in my diet without feeling like a failure. Let me try having a salad (dressing on the side) before the pizza to take the edge off my hunger." <br /><br /><br /><strong>Good Foods/Bad Foods</strong><br /><br />If the truth be told, foods do not misbehave. Foods are not good or bad. While it is true that some foods have more nutrients or are more fiber-dense than others, all foods can be enjoyed. How we think about food colors what we eat and how much we eat. If a food is labeled as bad (such as fries), then for many individuals that food is taboo. <br /><br />When one eventually succumbs to eating the forbidden, french fries, bingeing may result. Rather than continue with dichotomous thinking of good food/bad food, shift to allow space for all foods you like without judgement. Instead of "I ate those fries which are so bad for me" to "I really enjoyed that small portion of fries. They really satisfied me." <br /><br /><strong>Body Distortions </strong><br />Rather than dwelling on how fat or thin you think your body is, it is extremely helpful to view your body in terms of what it can do for you. For example, when you look in the mirror, instead of zooming in on your stomach which "looks five months pregnant, although your last baby was nine years ago" tell yourself "my body has given life" or "my body enables me to go where I want to and allows me to have fun." <br />The conversations that are going on inside your head cannot be stopped. However, what you can do is to be aware of negative self-talk and understand that it has little to do with actual reality. When you believe this, you can respond to the critical voice with a more objective, coping thought. Although negative thoughts may not be stopped entirely, they can be quieted by listening to your compassionate, caring voice. <br /><br />In much the same way you would sympathize and listen to a close friend, listen to yourself. Be your own best friend and chances are you'll have greater weight loss success.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com1tag:blogger.com,1999:blog-5290048508658733712.post-18340949777741962682010-10-17T13:54:00.000-07:002010-10-17T13:58:39.929-07:00The Power of Positive and Negative<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4H7PaWIz_1XnQRAOrWMmV_JIJJM33ElmTYU-f8-B740WvPUp58Zh92emxJ-hb_Ly780btUKhYlhmOLeyhsqa4Sk40IsP01Sn83RturngqYAPhbIXHoHg1UpImG6pzpse0rRKj1SJaCN0/s1600/DSCN3226.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 304px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4H7PaWIz_1XnQRAOrWMmV_JIJJM33ElmTYU-f8-B740WvPUp58Zh92emxJ-hb_Ly780btUKhYlhmOLeyhsqa4Sk40IsP01Sn83RturngqYAPhbIXHoHg1UpImG6pzpse0rRKj1SJaCN0/s320/DSCN3226.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5529122320740065890" /></a><br /><br /><br />Have you ever walked into a room that was full of tension? Automatically you feel uncomfortable, your body language changes, and you may feel like you must protect yourself or get out of the situation. Shoulders start to hunch, back becomes rigid, knees give out, and the sides of the neck and jaw clench up as a bodily response and the mind gets anxious or withdrawn. Now flip that situation. Have you ever walked into a room with a warm comfy feeling? People are either laughing or smiling, everyone is at ease and relaxed. Your body stays comfortable as you walk around confidently and perhaps join in on a few of the smiles or laughs. What created these two very different environments? Negative and Positive Thoughts<br /><br />It’s amazing when you think about it. Even if there was no sound in either room, we can still pick up on body language and the aura that people give off. I experienced the power of positive and negative thoughts recently when I attended a Chakra reading workshop. I stood in the center of the room as people felt my 7th layer Chakra. People were commenting on how powerful and energized it felt. As they did that, I decided to think of the most inspirational, happy, and powerful images I could muster up. I thought of everything from a dynamic yoga practice with a beautiful orange sun in the back drop, children laughing, and of course, my best friend and I being complete goof balls. I was able to make the room electric, inviting and actually physically warm. Afterwards, I decided to try out the power of negative. I began to think of the most terrifying and hurtful place I had ever been to…Hiroshima, Japan. I pictured the images I saw in the Peace Memorial Museum of children crying, flames, and all of the other carnage I witness. I noticed while doing this, not only did my body expressions change, but everyone else’s did as well. People started hunching, lowering their eyes and chins, and internally rotating their shoulders. Finally, the room started to feel icy. I was amazed at the power I had. I thought, wow, I knew it, I’m a superhero. Later the teacher burst my bubble and said that everyone has that power….I just knew how to latch onto it.<br /><br />My point in telling that story is this: Positive and negative thoughts are powerful and impactful and they can affect not only your mental state, but you physical state as well. Have you ever noticed that when you stay positive and happy things just sort of work out in the end? There’s a reason. Everyone has the power to affect the world around them in a positive or negative way. The aura that you emit reflects the person you are inside. Even if you’re having an awful day the worst thing you can do is let negativity take over your brain because it’s a recipe for disaster. Try your hardest to think of a funny situation you’ve been in or a comedy sketch. Think of something to pull you out of the negative hole….otherwise, it becomes a black hole and sucks down everyone around you.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGqWzs5jI6R8eJLHXrIigmF34rWuGOMjrMGBzMDkRq6jDeZJfdDIAhfM9KzdjW2fGQecEQZ2GL_-UFjiERjNB781Xmkf8pIoSmcO7L-JWanHai50q3NVW3TMTKaVITwyaOZwCJmtwR-kw/s1600/DSCN3282.JPG"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 203px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGqWzs5jI6R8eJLHXrIigmF34rWuGOMjrMGBzMDkRq6jDeZJfdDIAhfM9KzdjW2fGQecEQZ2GL_-UFjiERjNB781Xmkf8pIoSmcO7L-JWanHai50q3NVW3TMTKaVITwyaOZwCJmtwR-kw/s320/DSCN3282.JPG" border="0" alt=""id="BLOGGER_PHOTO_ID_5529121922678542002" /></a><br /><br />So stay positive. Think happy thoughts. Apply this mentality to your fitness mentality as well. If you get down on yourself and say internally, “I’m so fat, what’s the point” or “I’ll never get to where I want” or “I can’t believe I ate that, I’ll never reach my goals,” then you’ve lost the battle before the fight. Replace “I can’t” with “I can and I will” and replace “don’t with do.” Never let anyone keep you from reaching your goals and if you do come across a “negative nelly,” space yourself out from them. You owe it to yourself to surround yourself with a nurturing, enlightening atmosphere. It will impact not only your fitness goals, but it will also spill over into your entire outlook on life. So keep your chin up and Stay Positive!<br /><br /><br /><br /><br /><br /><br /><br />Erin Geraghty-Balent is a multi-faceted personal trainer. She is nationally ceritified in Personal Training and Yoga. She is a black belt in martial arts from a mix of Shotokan, Jujitsu, and Judo and has taught women’s self defense and cardio combat in Japan and the United States. As the yin to her yang, she is also a nationally certified yoga instructor and blends elements of Iyengar, Vinyasa, and Chakra yogic styles, martial arts, and isotonic isolation into her practice. In her spare time, she studies nutrition, orthomolecular science, meditation, Japanese and she also skates and trains on Bradenton’s premier roller derby league, the Bradentucky Bombers, as YAKUZA GIRL.<br />Erin is an athlete in every sense and embodies what she calls, “Kyou Shou teki”,” which translates to “Competitive Spirit.” She trains athletes on a daily basis, but also has experience building foundational fitness through functional and rehabilitative training.<br /><br />Some of Erin’s favorite quotes include: “When in doubt, Breathe,” “The only thing that makes a dream impossible to achieve: the fear of failure” and “It takes strength to survive. It takes courage to live.”Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-51025240014819015682010-10-04T09:33:00.000-07:002010-10-04T09:40:24.219-07:00You are what you Eat<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim8AF0KnftyZ9bTpd2S3h9hkYaoLR-vTbY5URB0i8YvN0HGZJHJEPdSiNM0e3S9Jnfvxu8D1gSTdJnyizponBKQYOuYuR42KlTShxsvDuljo0-CI5uWOOPVP1lg27VtAXy4KwpI4dfucA/s1600/F_200704_April16ed_im_3713a.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 236px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim8AF0KnftyZ9bTpd2S3h9hkYaoLR-vTbY5URB0i8YvN0HGZJHJEPdSiNM0e3S9Jnfvxu8D1gSTdJnyizponBKQYOuYuR42KlTShxsvDuljo0-CI5uWOOPVP1lg27VtAXy4KwpI4dfucA/s320/F_200704_April16ed_im_3713a.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5524231158643938626" /></a><br /><em>As a bootcamp instructor, I see athletic performance almost daily. I run drills in such a way that I know my bootcampers will be challenged, but ultimately they will be able to push past the uncomfortable physical barriers and improve their stamina. This part doesn’t come without some pain…during and after the session, but by fueling the body properly, this pain can be dramatically reduced and results can be greatly enhanced. <br /><br />Can I just say that the Standard American Diet (We call it SAD for appropriate reasons) <strong>is in no way optimal for performance and recovery</strong>. If you push your body hard and expect great results, but you do not give the body the proper tools it needs to build and repair, it will exhaust its reserves and start to breakdown. This is why nutrition and physical fitness go hand-in-hand. Some people believe that if they exercise, they don’t need to take proper care with their diet, but actually, the complete opposite is true….YOU NEED IT MORE THAN EVER! <br /><br />It’s like asking contractors to build you this huge Castle, but only giving them weak crumbly stones and only a couple of the tools they really need. Your body is similar. If you fuel it with processed foods rather than lots of fresh produce (including lots of veggies), adequate protein, and EFAs, then you set the body up to break down. If you’re truly committed to reaching your fitness goals, don’t short change yourself. Lay down the foundation for a strong, beautiful, and healthy body.<br /><br />I came across an interesting article in the latest USARS magazine. It talks about optimal athletic performance and keeping up energy levels. It was reprinted from the US Olympic Nutrition for Athletes Guidelines. Remember,</em> <strong>YOU ARE WHAT YOU EAT!</strong><br /><br /><br /><br /><strong>NEVER<br />GET<br />HUNGRY,<br />NEVER<br />GET<br />THIRSTY:</strong><br />A Drug-Free Nutritional<br />Strategy for Optimizing<br />Athletic Performance<br />by Dan Benardot, Ph.D., DHC, RD, FACSM<br /><br />Exercise has two<br />effects on nutrient<br />requirements.<br />It results in an increase in<br />the rate of energy usage<br />and, because of the greater<br />heat production associated<br />with higher levels of energy<br />metabolism, an increase in<br />the rate of water lost as sweat. It should be widely understood<br />that athletes need to increase energy substrate and<br />fluid consumption to meet this additional nutritional<br />burden, yet nutritional surveys suggest that athletes don’t<br />eat enough and don’t drink enough.1,2,3 Moreover, it appears<br />that energy consumption is not well timed, which negatively<br />impacts both body composition and performance.4,5,6<br /><br />The outcome of this widespread athletic malnutrition is all<br />too well understood: An excessive reliance on supplements<br />and ergogenic aids to overcome the deficits created by<br />inadequate energy and fluid consumption. It is likely that<br />athletes who pay attention to food and drink intake will<br />do more to achieve at their conditioned capacity than<br />any other action they can take. Focusing on food and<br />drink is a less expensive, more dependable, and a safer<br />strategy for improving athletic performance than relying<br />on supplements and ergogenic aids, which may have<br />indefinite content and unpredictable quality.<br />ENERGY INTAKE<br />Much of the discussion on energy intake focuses on the<br />optimal distribution of the energy substrates: carbohydrate,<br />protein, and fat. (Although there is no question that focusing<br />on a diet high in complex carbohydrates, moderate in<br />protein, and relatively low in fat is performance enhancing.)<br />But this discussion has little meaning in the face of energy<br />intake inadequacy. Put simply, it doesn’t matter if you put<br />high-octane fuel in the system if there isn’t enough fuel<br />to get you where you want to go. Weight and lean mass<br />stability are the best indicator that energy intake matches<br />need. A failure to consume sufficient energy leads to either<br />a reduction in weight or a reduction in lean mass (or both),<br />as the body tries to compensate for this deficiency. For<br />most athletes, a lower relative lean mass and higher relative<br />fat mass is not desirable and is a physiological marker<br />associated with decreased performance. In what must be<br />considered a terribly wrong reaction to this relatively higher<br />fat mass, athletes commonly reduce energy intake still<br />further to reduce the fat mass. The impact of this constant<br />ratcheting down of energy intake is weight loss with a<br />greater loss of lean mass than fat mass, with fat constituting<br />an ever-higher proportion of body weight.7,8<br />It is possible that this cycle of lowering energy intake to<br />adapt to a constantly rising relative fat mass is predictive<br />of the eating disorders seen too often in athletes where<br />‘appearance’ is a factor in a sport’s subjective scoring.9 To<br />emphasize this point, it should be noted that anorexia<br />nervosa victims at death have a terrible loss of weight, a<br />terrible loss of lean mass (the weight of the heart is typically<br />50% of normal), but a relatively high body fat percent.<br />Severely deficient caloric intakes, therefore, lead to a<br />greater cachexia of lean mass than fat mass.10 The concept<br />that a significant reduction in calories (i.e., ‘dieting’)<br />results in an improved body profile and body composition<br />simply does not stand up to scrutiny. While a short-term<br />subtle lowering of body weight may be temporarily associated<br />with an enhanced performance, the long-term effects<br />of such low-calorie ‘diets’ is to lower the intake of needed<br />nutrients (a problem that can manifest itself in disease<br />frequency and increased risk for low bone density) and to<br />regain the weight, which is made up of less lean and more<br />fat. To make matters worse, the lowering of lean mass<br />makes eating normally without weight gain more difficult.<br />A micro-economic view of the energy balance issue may<br />shed some light on how athletes should eat to achieve an<br />optimal body composition that enhances performance. A<br />study of 4 groups of national-level female athletes (rhythmic<br />gymnasts, artistic gymnasts, middle-distance runners, and<br />long-distance runners) found that those who deviated most<br />widely from perfect energy balance highest body fat levels, regardless of whether the energy<br />deviations represented surpluses or deficits.11 This strongly<br />suggests that the common eating pattern for athletes,<br />which is typified by infrequent meals with a heavy emphasis<br />on a large end-of-day meal, is not useful for meeting<br />athletic goals because it is guaranteed to create large<br />energy deficits during the day. While this energy deficit<br />may be made up for at the end of the day to put an athlete<br />in an ‘energy balanced’ state, this type of eating pattern<br />is typified by weight stability but higher than desirable<br />body fat levels.<br />Understanding that blood sugar fluxes every three hours<br />(after a meal, it rises, levels off, and drops in three hours),<br />the reason for the higher body fat level becomes clear.<br />With delayed eating, blood sugar drops and the amino acid<br />alanine is recruited from muscle tissue to be converted<br />to glucose by the liver. While this stabilizes blood sugar,<br />it does so at the cost of the muscle mass. In addition,<br />both low blood sugar and large meals are associated with<br />hyperinsulinemia, which encourages the manufacture of<br />fat. So, delayed eating followed by an excessively large<br />meal, which is typical of the athletic eating paradigm, is<br />an ideal way to lower muscle mass and increase fat mass…<br />not what athletes want to do. A number of studies that<br />have assessed eating frequency have come to the same<br /><br />conclusion: the more frequent the eating pattern, the<br />lower the body fat and the higher the muscle mass.12,13,14,15<br />Frequent eating reduces the size of within-day energy<br />deficits and surpluses, and helps to stabilize blood sugar.<br />Athletes concerned about weight have, for a long time,<br />learned to cope with the feeling of low blood sugar by<br />consuming a diet product (diet colas are popular). While<br />these diet products do nothing to resolve the very real<br />physiological need for energy to maintain an adequate<br />blood sugar, they do provide a central nervous system<br />stimulant (usually caffeine) that masks the sensation of<br />hunger. However, since the status of the blood sugar is<br />maintained at a low level through this strategy, the outcome<br />will inevitably be less muscle and more fat. It is clear from<br />these studies that the only appropriate strategy of weight<br />loss is a subtle energy deficit that results in only a slight<br />deviation from a within-day energy-balanced state.<br />What are athletes to do? Never get hungry. This is not easy<br />on a typical 3-meal-a-day eating pattern, which provides<br />for a refueling stop every 5 to 6 hours, and it is less easy<br />on typical athlete eating patterns which heavily backload<br />intake. Since blood sugar is known to rise and fall in 3<br />hour units, it makes sense to have planned snacks. If<br />you’re weight stable, the best way to initiate this process<br />so you don’t eat too much is to eat a bit less at breakfast,<br />and eat the remainder at mid-morning, and do the same<br />for lunch and dinner. Total caloric intake will remain the<br />same, but the athlete will avoid sharp energy deficits and<br />surpluses during the day. Besides the improved nutrient<br />intake, and better body composition associated with this<br />type of eating pattern, athletes can also expect improved<br />mental acuity and enhanced athletic performance.<br />FLUID INTAKE<br />Perhaps the single most important factor associated with<br />sustaining a high level of athletic performance is maintenance<br />of blood volume during exercise. Despite this, studies<br />have demonstrated that, even in the presence of available<br />fluids, athletes experience a degree of voluntary dehydration<br />that lowers blood volume and negatively impacts<br />performance.16 Given the tremendous amount of heat that<br />must be dissipated during exercise through sweat evaporation,<br />athletes have no reasonable alternative for sustaining<br />exercise performance than to pursue strategies that<br />will sustain the hydration state. Failing this will result in,<br />at a minimum, premature fatigue and may also lead to<br />potentially life-threatening heat stroke.<br />Temperature regulation represents the balance between<br />heat produced or received (heat-in), and heat removed<br />(heat-out). When the body’s temperature regulation system<br />is working correctly, heat-in and heat-out are in perfect<br />balance and body temperature is maintained.17 The two<br />primary systems for dissipating or losing heat while at rest<br />are to move more blood to the skin to allow heat dissipation<br />through radiation and to increase the rate of sweat<br /><br />production. These two systems account for about 85% of<br />the heat lost when a person is at rest, but during exercise<br />virtually all heat loss occurs from the evaporation of sweat.<br />Working muscles demand more blood flow to deliver<br />nutrients and to remove the metabolic by-products of<br />burned fuel, but at the very same time there is a need to<br />shift blood away from the muscles and toward the skin<br />to increase the sweat rate. With low blood volume, one<br />or both of these systems fail, with a resultant decrease in<br />athletic performance.<br />Heavy exercise can produce heat that is 20 times higher<br />that the heat produced at rest. Without an efficient means<br />to remove this excess heat, body temperature will rise<br />quickly. (The upper limit for human survival is about<br />110° F, or only 11.5° F higher than normal body temperature.)<br />With the potential for body temperature to rise at<br />the rate of about 1°F every 5 minutes, it is conceivable<br />that underhydrated athletes could be at heat stroke risk<br />only 55 minutes after the initiation of exercise.18<br />Athletes working hard for 30 minutes would create 450<br />kcal of excess heat that would need to be dissipated to<br />maintain body temperature. Since 1 ml of sweat can<br />dissipate approximately 0.5 calories, athletes would lose<br />about 900 ml (almost 1 liter) of sweat. In one hour of<br />high intensity activity, approximately 1.8 liters of water<br />would be lost. On sunny and hot days when the heat of<br />the sun is added to the heat produced from muscular<br />work, athletes would need to produce even more sweat<br />to remove more heat. Sweat doesn’t evaporate off the<br />skin as easily when it is humid, so still more sweat must<br />be produced in hot and humid weather. Well-trained<br />athletes exercising in a hot and humid environment may<br />lose over 3 liters of fluid per hour.19<br />No level of low body water is acceptable for achieving<br />optimal athletic performance and endurance, so athletes<br />should have a strategy for maintaining optimal body water<br />during exercise. The problem is that athletes often rely on<br />thirst as the marker of when to drink. Since the thirst sensation<br />only occurs after a loss of 1 to 2 liters of body water,<br />relying on thirst is an inappropriate indicator of when to<br />drink.20 Instead, the athlete should strategize on how to<br />V O<br /><br />never get thirsty. Ideally, this strategy should involve helping<br />athletes determine how much fluid is lost during typical<br />bouts of physical activity, and developing a fixed fluid<br />consumption schedule from that information (typically 3 to<br />8 ounces every 10 to 15 minutes of a sodium-containing<br />6–7% carbohydrate solution.)<br />SUMMARY<br />Both hunger and thirst are emergency sensations marking<br />the onset of performance-reducing problems. As such, they<br />should be avoided through a planned eating and drinking<br />timetable that is integral to the athletes’ training schedule<br />and lifestyle. Perhaps no other two factors have the potential<br />for making such an enormous positive impact on<br />health and performance. Put simply, athletes interested in<br />performing up to their conditioned abilities and skill levels<br />should never get hungry and never get thirsty.<br />REFERENCES<br />1 Ziegler PJ, Jonnalagadda SS, Nelson JA, Lawrence C, &<br />Baciak B. Contribution of meals and snacks to nutrient<br />intake of male and female elite figure skaters during peak<br />competitive season. J Am Coll Nutr 2002; 21(2): 114-119.<br />2 Burke LM. Energy needs of athletes. Can J Appl Physiol<br />2001; 26(suppl): S202-219.<br />3 Hubbard RW, Szlyk PC, Armstrong LE. Influence of thirst<br />and fluid palatability on fluid ingestion during exercise. In:<br />Gisolfi CV, Lamb DR, (eds). Fluid homeostasis during exercise.<br />Carmel, IN: Benchmark Press, 1990: 39-95.<br />4 Hawley JA & Burke LM. Meal frequency and physical performance.<br />Br J Nutr 1997; 77:S91-103.<br />5 Deutz B, Benardot D, Martin D, & Cody M. Relationship<br />between energy deficits and body composition in elite<br />female gymnasts and runners. Med Sci Sports Exerc 2000;<br />32(3):659-668.<br />6 Iwao S, Mori K, & Sato Y. Effects of meal frequency on<br />body composition during weight control in boxers. Scand J<br />Med Sci Sports 1996; 6(5):265-72.<br />7 Dulloo AG & Girardier C. Adaptive changes in energy<br />expenditure during refeeding following low-calorie intake:<br />evidence for a specific metabolic component favoring fat<br />storage. Am J Ciin Nutr 1990; 52:415-420.<br />8 Saltzman E & Roberts SB. The role of energy expenditure<br />in regulation: findings from a decade of research. Nutrition<br />Reviews 1995; 53(8): 209-220.<br />9 Benardot D & Thompson WR. Energy: The importance of<br />getting enough and getting it on time. ACSM’s Health and<br />Fitness Journal 1999; 3(4):14-18.<br />10 Heshka S. Yank M-U, Wang J, Burt P, & Pi-Sunyer FX.<br />Weight loss and change in resting metabolic rate. Am J Clin<br />Nutr 1990; 52:981-986.<br />11 Deutz B, Benardot D, Martin D, & Cody M. Relationship<br />between energy deficits and body composition in elite<br />female gymnasts and runners. Med Sci Sports Exerc 2000;<br />32(3):659-668.<br />12 Hawley JA & Burke LM. Meal frequency and physical performance.<br />Br J Nutr 1997; 77:S91-103.<br />13 Iwao S, Mori K, & Sato Y. Effects of meal frequency on<br />body composition during weight control in boxers. Scand J<br />Med Sci Sports 1996; 6(5):265-72.<br />14 Jenkins DJA et al. Nibbling versus gorging: metabolic<br />advantages of increased meal frequency. N Engl J Med<br />1989; 321:929-34.<br />15 Metzner HL, Lamphiear DE, Wheeler NC, & Larkin FA.<br />The relationship between frequency of eating and adiposity<br />in adult men and women in the Tecumseh Community<br />Health Study. Am J Clin Nutr 1977; 30:712-715.<br />16 Hubbard RW, Szlyk PC, Armstrong LE. Influence of thirst<br />and fluid palatability on fluid ingestion during exercise. In:<br />Gisolfi CV, Lamb DR, (eds). Fluid homeostasis during exercise.<br />Carmel, IN: Benchmark Press, 1990: 39-95.<br />17 Sandor RP. Heat Illness: On-Site Diagnosis and Cooling.<br />Phys Sportsmed 1997; 25(6)<br />18 Benardot D. “Nutrition for Serious Athletes: An advanced<br />guide to fods, fluids, and supplements for training and performance”.<br />Champagne, IL: Human Kinetics Publishers (c)<br />2000, pp 77-78.<br />19 Williams MH. “Nutrition for Health, Fitness and Sport”,<br />5th ed. New York, NY: WCB McGraw-Hill, 276-277.<br />20 Maughan RJ and Noakes TD. Fluid replacement and exercise<br />stress. A brief review of studies on fluid replacement<br />and some guidelines for the athlete. Sports Med 12:16-31.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0tag:blogger.com,1999:blog-5290048508658733712.post-20920626233021266852010-09-22T12:49:00.001-07:002010-09-22T12:57:08.362-07:004 Moves to a Fantastic Body!!!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5o03sdgv_5a3v4HDlaf3eoYIJPQ7i7aujqIpdZFNJINP6ZY59jzKo9Sb7150-KlBReNPIC4nL4UxsXMmlqUhmmHQl3E1nQ7OXSstiZlI_ve9dbeg_XBypTSpETyJvL-2fFs9U3nXOyQg/s1600/super_hero.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 302px; height: 235px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5o03sdgv_5a3v4HDlaf3eoYIJPQ7i7aujqIpdZFNJINP6ZY59jzKo9Sb7150-KlBReNPIC4nL4UxsXMmlqUhmmHQl3E1nQ7OXSstiZlI_ve9dbeg_XBypTSpETyJvL-2fFs9U3nXOyQg/s320/super_hero.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5519828857193332210" /></a><br /><br />I've compiled a list of my favorite moves to get a sexy and sculpted body. These moves are multi-joint exercises and can be done in a circuit or combined with other exercises. Be sure to use precise technique with these moves (I've listed a few tips). If you feel unsure in your ability to master these moves, get a trainer. Yes, you'll spend a few bucks, but you'll get the most out of your exercise, avoid injury, and you'll have the reassurance and confidence of a health professional. <br /><br />Happy Workouts!!!!<br />Deadlift: I love love love this exercise. Not only does it work the core and hamstrings, it works the glutes and some calves too. It is my one stop exercise stop to work all areas below the waist on the back side. Of course there are different methods to this exercise. A stiff-legged deadlift with target more lowback and hamstrings. Personally, I prefer to bend my knees a bit, shift the weight into my heels consciously and isometricly contract all of my muscles in my legs to create more resistance, and sync the lifting of my upper body with the micro-movement straightening of my legs. If you want to lift your butt, firm your hamstrings, activate your quads, and strengthen your core, try this move.<br /><br />Bench Press: I love the results I get with my bench press. I like to mix it up and do wide and close grip presses to hit slightly different areas of the chest. To get the maximum results from this exercise, it is best to have a buddy or trainer there to spot you. I like to go to exhaustion; to where a would not be able to complete a rep unless I had someone there to give me a boost at the end. Some tips for this move, make sure your traps are down and your shoulder blades are rolled up, back, and down into place and make sure the bar is right across the center of the chest.<br /><br />Arnolds: I don’t know about you, but I love sexy defined shoulders and this move is full-spectrum. For those of you who aren’t familiar with Arnolds, you hold your barbells right in front of you to start with palms facing you and elbows together. The first move is reminescient of a reverse fly so you will end with your palms facing straight away from you. Once you’ve opened up your elbows and shoulders press up like a standard shoulder press and almost touch the weights together at the top. Bring the weights down and go wide again so your elbow are out to your sides. Rotate the weights so your palms with face each other and elbows and wrists come close together. You can also reverse this move and start by lifting up the weights and your palms face you and the weights are together and then spread them at the top. Either way, if you can pound out a couple sets of these bad boys, your shoulders are on their way to becoming sexified.<br /><br />Lat Pull Down: When I was first personal training, this move was my first love. You can vary this move in so many different ways. You can use a standard cable or modify with lighter hand weights and keep your arms in a V. I also picture my elbows going into my ribcage as I pull down and I always make sure my wrists stay straight and that my chest pops out so I can hit my lats and really squeeze them good. One caution with this exercise…if your traps are really tight, they’re going to steal the exercise from your lats. If this is the case, try taking a tennis ball or a body rolling class and roll out any tight spots or knots around the shoulder blades.Erin Geraghtyhttp://www.blogger.com/profile/08411971787104950646noreply@blogger.com0