Month: March 2013

Bootylicious Workout

Earlier this week, I had a very hectic schedule so I did many of my workouts from home.  If you’re time crunched, money strapped, or just need an efficient lower body workout, then this is the workout for you!

Some of my exercise equipment: stability ball, foam roller, medicine ball, ab wheel, BOSU, TRX Bands

Some of my exercise equipment: stability ball, foam roller, medicine ball, ab wheel, BOSU, TRX Bands

These exercises can be done with just your body weight or you can use a BOSU ball, stability ball, TRX bands, medicine ball or ab wheel like I used.

Bootylicious Workout

BOOTAY!

BOOTAY!

Warm Up: 50 Mountain Climbers

  • (25 ea. leg) Walking Lunges with Trunk Rotation- Can use weighted medicine ball.  Make sure to keep knee directly over your ankle.
  • (25) BOSU Squats- Beginner modification just use bodyweight.  Advanced-turn BOSU over so you are standing on the flat part of the BOSU and ball part is on the floor.
  • (25) Hamstring Curls on stability Ball- Lie on your back.  Feet on the ball, toes pointed to ceiling, lift hips up in bridge.  Keeping core tight, use your heels to draw ball towards your butt while still in bridge.
  • (25) Ab Rollouts with ab wheel.  Can also be performed using stability ball.
  • (25) Jump Squats.  Beginner modification: Just squat with bodyweight remembering to push butt back like you are sitting in a chair.  Keep your knees directly in line with ankles.  Advanced: Use TRX Bands.
  • (15) Burpees
  • (25) Mountain Climbers
  • (45 Sec.) Wall Sits.  Keep back flat against wall by tucking in pelvis.  Get low like you are in chair.  Intermediate/Advanced:  Add weight to your thighs.
  • Run Tall Flight of Stairs- 10 times.  If you have small flight of stairs, run 20 times.
Sweat= Great Workout

Sweat= Great Workout

Rest 1 minute after circuit.

Repeat circuit 1-2 more times.

A Blender’s Sad Tale

As my friends and family are aware, I am a huge proponent of smoothies.  They are a great way to get in your macronutrients for the day.  So, I usually start off my family’s day with a healthy, protein packed, nutrient dense smoothie for breakfast and sometimes usually one for lunch.

To preface, I am notoriously known for destroying anything electronic—think laptops, iPhones, garage door openers, cameras.  You get the picture.  Blenders are no different for me, I use them so much that I have burned out motors of lower end models within months and a mid range model in less than a year so several years ago I decided to purchase my first higher end model, a Vitamix.  After a year of use and dissatisfied with its performance for my needs, I decided to get a Blendtec Total Blender.  Since October 6, 2011, I have had a daily, fulfilling passionate relationship with that blender.

This past Sunday was no different except for THE EXPLOSION that happened on my counter.  I was in the process of destroying making a typical smoothie (you can find the recipe here) in my Blendtec blender (my life’s true love) when all of a sudden I heard a gurgling sound and then saw black plastic pieces shooting out from underneath the blender container.  Since I stay calm panic in these kinds of situations,  I immediately turned off the motor and  yelled for my husband to come help me.  Surprisingly, no liquid was leaking out from the bottom of the container.  After using our investigative skills, we determined the seal had  loosened and the strength of the motor base chewed into the container and seal.

After 1058 uses, first Blentec Total Blender container is destroyed

After 1058 uses, first Blentec Total Blender container is destroyed

For those of you not familiar with these higher end blenders, they have a high horsepower to make sure to grind up all those big leafy veggies, fruits, nuts within seconds.  After 1158 uses, I had finally used up my blender container-such a SAD, SAD day.

Seeing my distress, my AWESOME husband immediately got onto Amazon.com and ordered me another Blendtec Total Blender container and the Blendtec Wildside container.  However, I would have to wait until Wednesday, today, to receive it.  WHAT?!!!!  Smoothies are truly an integral part of our clean eating lifestyle so I didn’t know how I would manage.  Thankfully, I had a backup plan.

Orange, Carrot, Apple Juice made with Breville Juice Fountain

Orange, Carrot, Apple Juice made with Breville Juice Fountain

I decided to use my outstanding Breville Juice Fountain every morning for a nutritious juice for the family before work and school.

Although we ordered new containers, I did know that my blender was still covered under the AMAZING warranty Blendtec provides, but I had to wait until Monday to call-again, sadness.

When you experience a problem with an item you invested A LOT of money in, the customer service experience can really make or break your future relationship with the company.   I have to say that my experience solidified my relationship with Blendtec products.  As soon as customer service opened on Monday, I called.  In less than 5 minutes on the phone with a very friendly Blendtec customer service representative, I had a new container sent to me free of charge.   She also reassured me that the motor was perfectly fine and my replacement container would be here within 3-5 business days!!! HOORAY!!!

I momentarily contemplated if I should cancel my Amazon.com order, but I decided against it–it’s much better to have 3 containers to use!  So, today my containers from Amazon should arrive and I am counting down the minutes I can blend again!

Dairy Free Pineapple Coconut Smoothie

We have a great local coffee place that makes these outstanding all fruit pineapple coconut smoothies but my wallet needs a break.

Because my daughter needs to be dairy free, I decided to make my own dairy free version.  

Here is the winning recipe that accompanied my children’s dinner this evening.  Children mentioned that it tasted even better than the local coffeehouse’s version-Win!!!

Dairy Free Pineapple Coconut Smoothie

Dairy Free Pineapple Coconut Smoothie

1 Can Organic Coconut Milk

1 Small Banana (optional)

2 Cups Frozen Pineapple (if using fresh pineapple, use less coconut milk)

1/4 Cup Dehydrated, Shredded, Unsweetened Coconut

2 Tbs Chia Seed

Raw Turbinado Sugar (optional and to taste)

Place  all ingredients in order listed.  Fill blender with ice.  Blend.

Team Kristi

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We all exercise for a variety of reasons:  improved overall health/fitness, to lose weight, to manage stress, to heal.  I exercise for all of these reasons.

This past Sunday, 3/3/13, I exercised to celebrate the life of a close friend and to heal.

I met Kristi Appenzeller through the MOMS Club of Pflugerville several years ago.  We instantly clicked.  She was the kind of person anybody would want to know and who could make you feel at ease with who you were.  Kristi was a wonderful wife and mother to her two young boys and was very involved with her community, family and friends.

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Kristi Appenzeller- wife, mother, daughter, friend

Kristi was a “Fighter” and when she was diagnosed the first time with breast cancer she met the challenge and kicked the sucker to the curb.  Then, she was diagnosed again with a rarer type of breast cancer, Inflammatory Breast Cancer, and went through a lot of treatment in a very short time.

I have a Microbiology degree with an emphasis in tumor biology, experience in cancer research and have educated cancer patients and their families.  During our numerous calls and texts, Kristi and I  would talk about her treatment plan, drugs, nutrition, etc.  After a difficult battle and fight, Kristi succumbed to the insidious disease on August 15, 2012.  I lost my friend.

But, Kristi still had a community who loved her and a family who had the enormous task of paying off the medical bills.  So, on 3/3/13 the MOMS Club of Pflugerville, TX organized a 5K run/walk to celebrate Kristi’s life and honor her memory.  All proceeds from the event went to pay Kristi’s residual medical expenses.

Heading out to walk the Kristi K. I changed my shirt at the event with the new event t-shirt

Reflecting before the walk

Reflecting before the walk

The turnout was amazing!!! I chose to walk the race with my friend, Sarah, over at play2learnwithsarah who was also a close friend of Kristi’s.  I normally would run 5K’s but walking provided me the opportunity to reflect on my time with Kristi and feel her spirit with me every step I took.  As we neared the finish line, Sarah’s husband told me that people don’t slow down at a finish line they speed up. I didn’t want to lose the connection I was experiencing with Kristi.  By the time my foot passed over that line,  I was at peace.

Posing as we cross the finish line

One of the most touching moments of the event was the tree dedication and Bruce Smith singing “The Fighter (Kristi)”.  The song was written for Kristi and the tree was placed behind a bench at Lake Pflugerville so that any time we came to the lake you could sit, reflect and feel Kristi’s presence.

Kristi’s Tree dedication and Bruce Smith singing “The Fighter (Kristi)”

I am honored to have known Kristi and feel my life has been forever changed by her.  I love you, Kristi!  Thank you for being with me every day and in every thing I do.