Why I Detox

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."

When I feel like this, I know it is time.

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.

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.

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.....

Hope you enjoy:)

Breakfast detox smoothie (makes 2 servings)

1 large banana
2 scoops of Sunwarrior protein
2 tbsps of Chia Seeds
2oz of Goji berries
5 tbsp Raw Cacoa Powder
1 tsp Raw Coconut manna
1 tbsp cold pressed flax oil
2 tsp Maca
16oz Organic Almond milk

Add ingredients together in blender and savor.

My Yoga Practice Confessions

Yoga 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.

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.

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.

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.

Practice, practice, practice, and all is coming. *Please read out loud in Indian accent for full effect*

Namaste'

What's your banana???

"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.

The Monkey Trap.
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.

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."

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.
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?

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.

Rather than continue making excuses, I chose to look within, acknowledge, accept, and then make a conscious decision to change it.

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.

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.

Everyone has a banana. What's your banana and more importantly, are you willing to let go of it??

xoxoxoxoxoxo

Your Trainer,

Erin Is Awesome

Diary of a Yogic Transformation

Hello fitness fans!

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!!!

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.

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.

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.

My current path of Kriyas (or postures)

http://www.3ho.org/kundalini-yoga/kundalini-yoga-yb/kriyas-meditations/featured-meditations/pdfs/TenBodies.pdf

So incorporating Kundalini into my daily practice, here are some things I've noticed happening:

I'm more present in the moment
I have more overwhelming moments of gratitude for everything I have
I feel more content with myself
When I speak, it feels more truthful and wise
I feel more emotionally balanced
More positive people are presenting themselves in my life
Everything seems to make more sense to me (well, except Math...I don't know if yoga can fix that though lol)

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.

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.

Your Trainer,

Erin Is Awesome

Detox 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.

1 cup kale
1 cup spinach
1-2 tbsp fresh cilantro
½ of a tomato
1 cucumber
½ an avocado
½ lime (squeeze the juice)
1 tbsp cumin
½ tbsp turmeric
½ tbsp curry
½ tbsp Himalayan crystal salt( or sea salt)
1-2 servings of unflavored plant fusion protein powder
2-3 cups of water


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.


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.
Good Luck. If you have any questions, feel free to contact me
Happy Cleansing!!!

Body Talk

I feel privileged to have had the opportunity to have been around many health professionals: Acupuncturists, Massage Therapists, Naturopath, Nutritionists, Energy and Chakra Healers,
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).

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.

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.

When we allow ourselves to disconnect, we lose sight of possible crucial factors in solving the problem, and we become impersonal with ourselves.
Our bodies are amazing healing machines have every capability to become healthy, fit, energized, and balanced. In fact all the health professionals I've been around facilitate one thing: SELF healing.

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).

Below are some basic questions you can ask to consider the whole SELF and start to make some changes

On good days I do these things:
This is what I need to work on:
This would make my days better:
These obstacles keep me from making those changes:
Notes and Self Observations:


Above all when considering these things about your self be honest, but also, be kind. Give yourself the padding of unconditional love no matter
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;)

Fitness Tips for Fall

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.


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:)

Check out the link for more tips on fall fitness.



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).

Namaste' and get your booty in gear!

xoxoxo
your trainer,
Erin Is Awesome

"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?

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.

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. 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! 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.

So to that teacher in the commercial, put down the OTCs, grab a green drink and set a better example for the children.

Boost your Metabolism and Be a Rock Star! Plus Yummy Recipes ^-^

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.

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.

Now, George's eating habits may be extreme, but the lesson learned here is to eat consistently. 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).

Need some ideas for a wholesome breakfast? Check out the recipes below. Enjoy in Good Health.

Your Trainer,
Erin Is Awesome

Oh and FYI, Mr. Megasaurus knows the importance of eating multiple meals too!

Blueberry Muffin Smoothie
Makes 2 Servings
1/4 cup blueberries (frozen)
1/4 cup peaches (frozen)
1/2 cup coconut milk
1-2 tbsp Agave Nectar (depending on how sweet you'd like it)
2 heaping tbsp coconut flour
1/2 cup water
1tbsp Coconut oil (optional)

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:)

Homemade Raw Granola
Makes 1 Serving
1/4 cup raw pumpkin seeds
1/4 cup raw pecans
1/4 cup raw walnuts
1/4 cup raw almonds sliced
1 tbsp raw Cacao powder (available at whole foods)
1 tbsp Agave Nectar or 1&1/2 tbsp of xylitol
1/4 cup of almond or coconut milk

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.

Change your Diet, Change your Life

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.

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.

Now I am speaking from the perspective of someone who's refrigerator looks like an orchard. 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.
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?

Feed your addiction below and Enjoy ^-^

Your Trainer,
Erin Is Awesome


Recipe of the week: Chipotle Garlic Kale Chips
June 22, 2011 By Reboot Nutritionist Stacy Kennedy
Chipotle Garlic Kale Chips

Makes 6 servings

Ingredients:
1 large bunch fresh kale (any variety)
1/4 teaspoon chipotle seasoning
2 cloves garlic, finely chopped or minced
1 Tbsp olive oil

Directions:

Preheat oven to 350 degrees
Wash kale well then rip off stems in large pieces
Mix olive oil, garlic and chipotle in a large bowl
Add kale to bowl and drench with oil spice mixture

Pour kale onto baking sheet

Bake for ~12 minutes. (note cooking times vary depending on oven. start checking at 10 minutes to prevent over cooking).

Kale chips are ready when crisp

Nutrition per serving:
Calories: 56 kcal
Protein: 2 g
Fiber: 1.5 g

Curb Appetite and Energize Your Body

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."

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.

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.

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?

So if you're looking for a rush, reach for some endorphins. Your body will thank you ^-^

The Moody Blues and Misplaced Perspective

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.

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.

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.

Life is almost never as bad as it seems.

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.

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).

Be healthy. Be Happy. Love yourself unconditionally. Enjoy Life.

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!)

Your Trainer,

Erin Is Awesome

Excerpts taken from Don't Sweat The Small Stuff....and It's All Small Stuff
Richard Carlson, PH.D.

Spice Up Your Life!

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;)

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.
Turmeric has powerful anti-inflammatory properties which is great for that post work-out soreness. According to a study published in Molecular and Cellular Biochemistry, 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 Journal of Nutrition, 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.

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.

On that note, I've posted a recipe for my Bangin' Oatmeal below. Remember it's gluten free ^-^

1 cup water
3/4 cup of spelt oatmeal flakes
1/4 cup of coconut milk
1/2 tbsp of psyllium husks (don't add too much otherwise you'll be eating an oatmeal brick:)
1 tsp of turmeric
1tsp of cinnamon
1 tablespoon of coconut oil
10 drops of vanilla extract
Sea Salt and Stevia to taste

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.

It seriously takes me like 7 minutes to make. Yum! ^-^

Enjoy in good health!
Your Trainer,
Erin Is Awesome

All Star Supplements: Alpha Lipoic Acid

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.

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.

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.

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.

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.

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.


Citation
James, Kat. The Truth About Beauty. New York, NY: Beyond Words, 2007.

Everyone Needs a Kick in the Pants!

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.
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!

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.
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.

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.

xoxo
Your Trainer,
Erin Is Awesome

Lose the Stress, Lose the Weight

^-^

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!

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?)

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!

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.

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:)



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.

No Pain, All Gain!: Ways to Naturally Ease Muscle Soreness

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!

Below are a couple of tricks I picked up in the hood;)

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.
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).

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.”
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.

So adding these two together = BLISS and REJUVENATION!

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, http://mindbodyspiritwell-roundedfitness.blogspot.com/2010/07/3-simple-things-you-can-do-every.html



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;)

Raw-volution!!

Because everyone requested so nicely…..

Here are some raw recipes! My favorite is the Popeye Soup! I had it tonight for dinner. Enjoy and Be Healthy!

Popeye Soup
1 avocado
1 cup water or vegetable broth
2 cucumbers, unwaxed
1 cup of fresh raw spinach
2 green onions
2 cloves garlic
1/3 red bell pepper
Himalayan Crystal Salt or Sea Salt
Middle Eastern Spices (I like to add 1/2- 1tsp of Garam Masala,
1/2-1tspTurmeric, and 1tspCurry)
Fresh lime juice, to taste

In a blender, add avocado and half the water or broth and puree, then add the rest of
the veggies one at a time and blend to your desired thickness. Once all the veggies are blended,
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).
Yummy and great if you're doing a liquid cleanse.

Broccoli/Cauliflower Soup

1-2 cups broccoli, chopped
1-2 cups cauliflower, chopped
1 cup cucumber juice or veggie broth
1/2 cup soaked almonds (raw)
1 clove garlic (minced)
1/4 tsp. cumin
1/4 tsp. curry powder
1 Tbsp. lemon or lime juice
1 Tbsp. Braggs liquid aminos
1/2 tsp. sea salt

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.
Finally, blend in a seasonings and lemon or lime juice, Bragg Amino, and salt. Add more brother or water to desired consistency.
Variation: Use avocado instead of the almonds and use this recipe for a salad dressing;)

Chunky Vegetable Soup

2 1/2 cups fresh carrot juice
1 avocado
6-8 celery stalks 2 carrots
1 summer Squash
Small bunch of arugula
Spice options: parsley, basil, or coriander

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:)

Below I've also listed some cleansing juices and labeled their main property. Just juice in your juicer and drink up! ^-^

Skin Cleanse

4oz potato
4oz celery
3-6oz carrot
2oz water crest

Basic Cleansing Green Drink

4 cups alfalfa and or other sprouts
4 cups sunflower and buckwheat greens
1/2 cup carrots
1/2 cup sweet red peppers
1/4 cup parsley
1 cup cucumber
Add 1 bunch of wheat grass (about 3/4 inch thick), if desired

Blood Builder
8oz celery
3oz cucumber
2oz parsley
3oz spinach

High Vitamin C and E Drink

6oz spinach
2oz lettuce
2oz watercress
4oz carrots
2oz green peppers

Post Holiday Sicknss-Tips on how to Detox

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).

So, I have a few tips of how to detox.

Ease into it:
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.
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.

Detoxing is not only for your body:
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....

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.

New Year's Commitment

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.

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.

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 RESULTS.

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)
Do what you have to deal with your hurdle, then hop back to it.
To help you with your goals, I am offering some great deals on bootcamps and body rolling classes. Taken together, these classes will absolutely transform your body. I say this without reservation. With the bootcamps I also give nutritional advice and detox diet plans to follow.
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!