Author: Marci

Mother of 2, environmentalist, fitness enthusiast, science geek focused on researching all facets of nutrition, gardener, lover of life and fun!

Chocolate Covered Strawberry Smoothie

According to research and Navitas’ website, “Cacao has been consumed for its invigorating and healthy properties for generations in Mexican, Central and South American cultures. Cacao powder is one of the richest sources of immune-boosting antioxidants found in nature. It also provides important minerals including magnesium and iron. Separated from the oily cacao butter, cacao powder is also a concentrated form of healthy dietary fiber. All raw cacao products contain the unique alkaloid chemicals theobromine, phenylethylamine and anandamine that help you feel HAPPY.”

 Not only is it healthy, but it is a tasty addition to any smoothie!

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Chocolate Covered Strawberry Smoothie

Ingredients:

  • 10 oz. Canned Sprouts Organic Coconut Milk
  • 1/2 Frozen Banana (slightly thawed)
  • 2 Tbs Navitas Cacao Powder
  • 1/2 Scoop Chocolate Flavored Protein Powder
  • 1 Cup Organic Baby Kale
  • 1 Cup Frozen Strawberries

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Put all Ingredients into your favorite blender/blend.  Mine is my Blendtec.  I just pressed the smoothie button.

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Enjoy, Happy Valentine’s Day!

Love Your Booty Workout

HAPPY VALENTINE’S DAY!

Some of you may or may not have someone to call your valentine but you do have a body that will always love you and you should ALWAYS love back.  So, in honor of our bodies and Valentine’s Day, I have designed the Valentine’s Day LOVE YOUR BOOTY workout because who doesn’t love a heart-shaped behind :)?

Each Exercise will be 30 seconds work and 10 seconds rest between.  So set a timer.  I use my Gymboss interval timer .  Do the whole routine 3 times.  If you are just starting out, rest between each round.  If you need a challenge, add some plyometrics or weights into the squats and lunges.

LOVE YOUR BOOTY 

Work: 30 Sec. Rest: 10 Sec.   3 ROUNDS

Warmup:

30 Sec Walking Lunges

30 Sec Jumping Jacks

Workout:

  • Stationary/Plyo Squat:It is important as you squat down to keep your knees over your ankles and push your butt back as if you are sitting in a chair.  If you are doing a jump squat, the power comes from when you are low in the squat position and you push your body straight up.  Land softly and completely on your feet.
  • Burpees (Any variety: Half, Full, Plyo): Scott Herman Fitness has a great YouTube video explaining how to:burpee.
  • Reverse Lunges:  Again, maintain alignment with your knee directly over your ankle: do NOT lean forward.  Hips should be squared, facing forward.  Head and eyes should be looking forward finding a focal point to focus on. 
  • Mountain Climbers (Can perform slowly or fast): Keep your shoulders/elbows in line over your wrists.  Squeeze your shoulder blades back and together.  Keep your head and neck in alignment with your spine.  Core stays tight through it all as if you were in a plank position.
  • Walking Side Squats:  Stay low with your knees facing forward.   Back, neck and head are in alignment.  Step out to one side.  Bring your other leg in, and step out again (“walk across the floor”).    The lower you go and remain the more of a burn you will feel in your outer working glute.
  • Wall Sits:  Put your back against the wall, and lower your body down until you are in squat position (you are the chair this time).  Keep your hands at your sides.  Add difficulty by placing a weight or a heavy item on your thighs.  You can play around with your foot placement and you will feel it in different parts  of your glutes.  Start with feet hip width apart.

REMEMBER: HYDRATE throughout and STRETCH!  

Hope you enjoy this workout as much as your booty will!!

Honey, I’ve Been Crystallized!

Today I had to take my eldest child to the doctor for a sore throat.  While we waited for the rapid strep result, our wonderful nurse practitioner  provided us with some suggestions on how to ease the throat pain when we came home.  

One of the tried and true home remedies is a spoonful of honey to coat the throat.  We have used this one many times in the past with excited participation from the children.  

However, I knew the raw, local honey we had at home had crystallized.  Some may wonder if crystallized honey means the honey has gone bad? Simply put, no, it is still good.  In fact, honey does not have an expiration date.  The crystallization means that the honey is more pure and less processed than the non-crystallized kinds.  

But back to my dilemma: Was I going to let the solidified honey deter me from soothing my child’s throat?  Not a chance, because I had a nice handy trick up my sleeve that would liquify the honey again and make a sick kid smile! 

Here’s the Golden Ticket:

  • Heat a bowl of water  (bigger than the size of your honey jar)–I put the bowl of water in the microwave for 2 mins 30 secs .
  • Place your honey jar in the bowl 
  • Depending on the degree of crystallization it may take awhile for the honey to liquify–mine took about 5 mins

Honey

By the time my daughter went to bed, I was once again back to SUPERMOM status and saved the day with a spoonful of honey.  Hope you find this little tip helpful the next time you are caught in a similar sticky situation!

Tropical Paradise Smoothie

I always like to start off my family’s day with a smoothie full of healthy ingredients.  Today, we enjoyed a Tropical Paradise Smoothie.

Tropical Paradise Smoothie

Ingredients:
8 oz Water
4 oz Non Dairy Beverage (unsweetened almond or coconut milk)
2 Tbs Chia Seeds
1 Small Naval Orange (peeled and halved)
1 Small Banana
1 Carrot (washed, peeled, and quartered)
4 Frozen Strawberries
4 Frozen Pineapple Chunks

Blend and Enjoy!

Tropical Paradise Smoothie

Resolutions and Commitments

SIX WEEKS AGO many of you “resolved” to live a healthier lifestyle.  But, at the time, how did you define it?

 Was It Defined By:

  • Getting Off the Couch
  • Adding More Whole Foods Into Your Diet
  • Needing To Lose (X) Amount of Pounds
  • Fitting Into That Dress
  • Setting  2013 Fitness Goals: First 5K, Triathlon, or Half Marathon

Whatever resolution you made on January 1, 2013, have you evaluated where you are towards your goal(s)?   There is conflicting research as to how long it truly takes to develop a habit (especially a good one).  Some studies suggest as little as 21 days but most psychology research shows that the minimum is more like 66 days (or 2 months) and may even take as long as 8 and a half months for more complicated habits.  

So you may be thinking, IT COULD TAKE ME AS LONG AS 8 AND A HALF MONTHS TO MAKE MY A GOAL A HABIT?!!!  WHAT?!  Don’t despair.  Remember, it is not about seeing immediate results but about making changes in your lifestyle and making them stick.  Change takes time and PATIENCE.  

You may be wondering if I make resolutions.  I don’t make “resolutions” instead I make COMMITMENTS.  To me, “commitment” has a much more positive connotation and holds me more ACCOUNTABLE.

A Few Of My 2013 COMMITMENTS:

  • Continue To Nourish My Family With Whole Foods
  • Practice Patience With Myself And Others
  • Be More Appreciative Of The Body I Have Been Given
  • Slow Down

Whatever you have COMMITTED to for 2013 and beyond, know that I am right there with you cheering you on every step of the way.

 

FITting Into The Blogosphere

Tonight is my first foray into the blogosphere realm.  In my head, I hear the cheers, bells, whistles as if  I just crossed the finish line of my very first triathlon.  In reality, all I hear is the hum of my laptop fan and clickety, clacky as I type away on my keyboard.

Why am I entering this new, unknown world?!  For years I have been told that I needed to share my passion for living a healthy lifestyle.  With a much needed push by friends and family, I have found a place to share that passion.  It is called threefecta.com.

I hope  that everyone who comes to this happy world of Fitness. Food. FUN! will experience their own journey towards a healthier lifestyle.  We all define a “healthy lifestyle” differently and that’s what makes this world a beautiful place.  Healthy is not defined by a number on a scale, a dress size, or how many calories are consumed or burned rather it is how we embrace each day with respect to our bodies, minds and each other.