HOW I’VE INCORPORATED FLEXIBILITY TRAINING INTO MY CAREER  AS WELL AS MY OWN LIFE
HERE’S HOW I FELT AFTER INCORPORATING THIS NEW METHOD OF STRETCHING

I see many clients with different ranges of flexibility. I can’t emphasize enough how important it is for athletic performance, injury prevention, energy, and just everyday life.
Through Pilates I’ve seen great improvements in  flexibility, core strength, and posture in my clients. I myself stretch everyday, typically more than once or twice! I also perform  one on one stretching with my clients, and recently became certified in facilitated stretching. With some recent research I’ve been trying Active Isolated method ( AIS) developed by Aaron Mattes.

Why you should stretch:

1. Alleviates aches and pains- these pains are usually the cause of injuries such as low back, sciatic, IT band and knee issues. For example if you have tight hip flexors and/ or rotators, which is very common, you end up using back muscles, which are typically weak.
You can loosen up low back muscles and hip flexors and ease stress on your spine.

2. Look better- look taller with improved posture. Stretching loosens your upper back and chest muscles which could be a result of poor posture.

3. Improve athletic performance- if your muscles are already contracted by say 30%, they will only be 70% effective during exercise.
For example, you will be able to perform a better squat if your knees and hip flexors are more flexible.

4. Alleviates back pain- you can loosen up low back muscles and hip flexors and ease the stress on your spine.

5. Prevents soreness- increased blood flow after stretching delivers nutrients to the muscles  which helps prevent soreness and speed up recovery for damaged muscles and joints.

6. Increased energy- just a couple of minutes of stretching increases your blood flow.

Stretching using the Active Isolated stretching (AIS) method:

The AIS method helps increase your flexibility by incorporating different principles. I have been using this method mostly to prevent soreness and have a more effective workouts. I am also experimenting with my daughter who is a synchronized swimmer and flexibility plays such a huge role in the sport. So far I have had positive results with this form of stretching. My hamstrings and joints don’t feel as tight, and feel I have some increased flexibility.

1. With AIS, a stretch is held for only 2-3 seconds for many repetitions. Simply because when one muscle contracts, the opposite muscle relaxes for a more effective stretch.

2. It allows blood flow and increased oxygen into the muscles. Holding a stretch too long causes oxygen to be depleted from the muscles.

3. Using repetitions produces a great amount of lymph to move through the body which helps with healing and recovery.

4. you increase your range of motion with each repetition. This also reminds your muscles the next time you exercise for optimal performance.

 

 

  CHICKEN CORDON BLEU SOUP

This is a spin off my chicken cordon bleu dish I made last month! It’s healthier version of course, made with mashed cauliflower!

INGREDIENTS:

1 head of cauliflower-roasted or cooked to your preference
2 cups of broccoli
4 chicken breasts-cooked and cut into chunks or shredded
4-5 cups of chicken broth-depending how thick you want it
¼ cup cream cheese
3 tablespoons of butter-optional
2-3 tablespoons of dijon mustard
3 ounces of ham-cut into pieces
1 tsp garlic
¼ cup parmesan cheese or cheese of choice-optional

DIRECTIONS:
1. I first roasted my cauliflower and cooked my chicken. Then mash or puree your cauliflower in a food processor. I added a little butter and chicken broth to easily puree.

2. In a large pot, sautee garlic. Add chicken broth, cooked chicken pieces, broccoli, and mashed cauliflower.

3. On medium to low heat, slowly stir in cream cheese and dijon. Add ham.
Continue stirring  on low heat until combined. Add cheese if you are using.

 

SWEET POTATO CRUST QUICHE WITH GROUND TURKEY

INGREDIENTS:

1 large sweet potato, thinly sliced
1 tsp garlic
1 pound ground turkey/chicken or beef
3 cups spinach
¼-½ cup of cheddar cheese- optional
½ cup sour cream
1 cup of chicken broth
1 cup sliced mushrooms
Spray for baking dish

DIRECTIONS:

1. Preheat oven to 350degrees.Sautee garlic in a sprayed skillet, add turkey or beef until no longer pink. Add mushrooms and spinach.
2. Combine chicken broth and sour cream in a bowl and add to skillet. Simmer for 5 minutes.
3. Spray a 9×13 baking dish and layer your sliced sweet potatoes on the bottom.
4. Pour turkey mixture over the potatoes.
5. Sprinkle the cheese over top.
6. Cover with tin foil and bake for about 25-30 minutes until potatoes are soft.

 #CLIENTSUCCESS#NEVERGIVEUP#PROUDHEALTHCOACH

Over the last 10 weeks I have been working with 2 clients individually. I think it’s important to share the success they have each had in their own way. I am so proud of them! They have not lost a ton of weight, however they are consistently losing. To me slow and steady is key for LONG TERM weight loss, which we should all be striving for. My clients, like most of us have gone through various weight loss programs. Almost anyone can be disciplined  for a short period time, however then revert back to old habits. Most of these programs usually give you a list of foods you are “allowed” or not allowed to eat. So we lose weight but gain it back.

My clients are learning how to make the right choices 85%of the time. They are still enjoying some of their favorite foods and not feeling deprived. They are creating new habits they can sustain for the rest of their life. They have increased energy and feel good about themselves. They are also identifying how to deal with emotional eating.

WHY THEY ARE SUCCESSFUL:

1. They don’t become discouraged & know that  life goes on: we all have our days or weekends where we eat pizza, have a couple of drinks, and finish it off with ice cream. That’s ok, there will always be parties, picnics, birthday parties, and BBQ’s. This is when we move forward and get back on track the next day!

2. They are building confidence in themselves: believe it or not, it takes a lot of self confidence to stay motivated and not giving up. They are slowly breaking old habits and building confidence that they can do this!

3. Set up healthy habits: they are making exercise a priority and substituting healthier alternatives. Of course they have had to make some changes in their schedule. You will not see changes without making changes!

As their health coach, I am so proud of how hard they are working!

PEANUT BUTTER CHEESECAKE -ALMOND FLOUR CRUST

This has not added sugar , it’s rich though!

INGREDIENTS: CRUST

• 2 tablespoons of melted butter
• 1 ½ cups of almond flour
• 1 tsp vanilla
• Note- you can add 2 whole crushed graham crackers to the crust mixture

CHEESECAKE FILLING:

• 6 oz cream cheese-softened
• 1 cup peanut butter or almond butter
• 1 cup whipping cream-already whipped
• 2 tsp vanilla
• Mini chocolate chips-optional

DIRECTIONS:

1. For crust- combine melted butter and almond flour. Press into parchment paper lined  pie plate or 8×8 baking dish. You will probably have to add water slowly to moisten the crust. Bake at 350 for 10 minutes  and let cool.
2. In a medium bowl, beat whipping cream and set aside.
3. In a separate bowl, beat cream cheese, peanut butter, vanilla until blended.
4. Add whipped cream to cream cheese mixture and combine.
5. Pour into cooled crust. Top with mini chips!

CHOCOLATE PUDDING (HEALTHY)

I finally found a healthier alternative to chocolate pudding!

INGREDIENTS:

• 2 cups of almond milk
• 1 tablespoon of coconut flour- can substitute arrowroot or cornstarch
• ¼ cup dark chocolate pieces or chunks
• 1-2 tsp of honey or sweetener
• 2 tsp vanilla
• 1 tablespoon unflavored gelatin
• 1 tsp almond extract-optional
• 1 tablespoon protein powder-optional

DIRECTIONS:

1. In a medium saucepan, heat milk and coconut flour. It should be hot enough to dissolve the gelatin but not boiling.
2. Add chocolate and continue to whisk until chocolate is melted.
3. Add the gelatin slowly while stirring.
4. Remove from heat and add vanilla and almond extracts.
5. Store in fridge. It will set in a couple of hours.

 

DO YOU REALLY WANT TO LOSE WEIGHT..HOW COMMITTED ARE YOU? HERE’S WHAT MY CLIENTS TAUGHT ME…

One of the most important questions to ask yourself when want to lose weight is “how committed am I?” Most of my clients want fast results, however sometimes we don’t want to put a lot of effort into it. Most are looking for a “quick fix”. We can’t expect results if we’re not mentally and physically committed to make changes.

What I learned about commitment:

 

1. You will be out of your comfort zone. We often eat for comfort or emotional reasons. A lot of us know WHAT we have to do. However, we are trained to eat certain foods that give us satisfaction and make us feel good momentarily. Our bodies don’t necessarily like change. When we choose veggies over cookies we don’t have the same positive euphoria feelings. Then we want to give up! You have to get past this “ feel good detox” and keep going!

2. Stop making food your reward. Don’t make ice cream your goal for weight loss. I encourage clients to “indulge” once in a while with their favorite foods but not as  reward for eating healthy.

3.Have a plan for AFTER you reach your weight loss goal. When are first motivated to start losing weight we think how great we will look and feel. Nobody ever thinks about what they will do after they lose the weight. We think once we lose the weight it will be easy to maintain it, then give ourselves some slack. Often we end up back where we started.

We have to mentally prepare for what is going to happen after you lose weight. What is your plan moving forward?

Once we reach our goal we tend to fall back into the same old habits. That’s why short term weight loss programs don’t work!

My goal is to teach clients how to eat for life-even to maintain weight loss. It’s important not to deprive yourself throughout your journey.

CHOCOLATE CUPCAKES (WITH ALMOND FLOUR)

I had a couple of clients this week with birthdays so I shared some healthier  ( of course) cupcakes with them. You can substitute another sweetener of your choice.

INGREDIENTS:

• 1 ½ cups of almond flour
• ¼ cup cocoa powder or a combination of chocolate protein powder
• 1 tsp baking powder
• 3 tablespoons of honey or maple syrup
• ¼ cup coconut oil
• 1 tablespoon butter-optional
• Almond milk, coconut milk or water to thin for consistency
• 2 eggs
• 2 tsp vanilla
• 2 tsp almond extract
• Mini chocolate chips-optional

DIRECTIONS:

1. Preheat your oven to 325 degrees. Prepare cupcake pan with liners or spray muffin tins.
2. Combine almond flour, cocoa powder, protein powder, and baking powder in a mixing bowl.
3. Add sweetener, oil, butter, eggs, extracts and milk, mix well.
4. Fill cupcake liners ¾ of the way. Bake about 25 minutes.
5. Top with whip cream!

EAT THIS, NOT THAT…HEALTHIER ALTERNATIVES

Try swapping out some healthier every day staples with these…

Instead of rice …RICED CAULIFLOWER

A whole bag riced cauliflower= 15 carbs, 6 sugars, and 6 grams of protein

1 cup of rice= 44 carbs, .6 grams of fiber

 

Instead of potato chips…PARSNIP CHIPS

For 12 parsnip chips ( 1oz)=3 carbs, 1 gram of sugar

Regular potato chips 14 chips (1 oz)=15 carbs

 

Instead of a tortilla wrap…GEM CARROT WRAPS

Carrot wrap= 6 carbs and 3 sugars

10 inch White wrap= 35 carbs

 

Instead of pasta…PASTA ZERO

⅔ cup pasta zero= 4 carbs

1 cup white pasta= 43 carbs

SALMON BURGERS ( OR TUNA)

You can use tuna or salmon for these. I topped them guacamole and wasabi mayo! They are also good in a carrot wrap.

INGREDIENTS:

• 2 cans of alaskan wild salmon or tuna
• ¼ cup almond flour – can use bread crumbs if you prefer
• 2 eggs or 1 egg and tablespoon of ground flaxseed soaked in 2 tablespoons of water
• 1 tsp garlic powder
• ½ small onion-finely diced
• 1 tsp dijon mustard
• Oil for pan
• Parsley and cilantro-optional

DIRECTIONS:

1. Combine salmon, flour, eggs, garlic, onion, and mustard in a bowl.
2. Heat oil in a large skillet, use a ¼ cup measuring cup to scoop patties onto pan. Cook about 3-4 minutes each side.
3. Top with mayo, mustard, or guacamole.