Followers

Thursday, April 26, 2012

Quick and Easy Vegan Fajitas

What's for dinner? It's Thursday almost the end of the week! I am usually zapped by the evening and cooking isn't really something I would truly like to do. This recipe is one of my ultimate go tos...simple, quick, full of flavor, packed with essential vitamins and minerals, and does not require any pre planning of meat.

Serves: 4 (Great for lunch the next day!)

Time: 20-30mins

Ingredients:
  • 1 sliced red bell pepper
  • 1 sliced green bell pepper
  • 1 1/2 c chopped mushrooms
  • 1 chopped shallot
  • 1/2 c lentils (I recommend the Trader Joe's pre-cooked)
  • 1 can black beans (I recommend the Trader Joe's Cajun/Cuban style black beans)
  • 2 tbsp grape seed oil
  • 1 tbsp minced garlic
  • 1-2 tsp red chili powder
  • 2 tbsp freeze dried cilantro
  • 1/2 c salsa
  • 1 avocado
  • 4 Ezekiel, brown rice, or whole grain tortillas

Directions:
  1. Heat garlic, grape seed oil, and shallots on medium high for 3-5 minutes until shallots have cooked down.
  2. Add the bell pepper and mushrooms, cook for 5-10 minutes until veggies have cooked down a bit.
  3. Add the black beans, lentils, red chili pepper, cilantro, and salsa. Reduce heat to low. Cook for 10-12 minutes.
  4. Load up tortilla top with salsa, avocado, cilantro &/or hot sauce.
  5. Enjoy!

Wednesday, April 18, 2012

Hotel California....



So the gym has been going great...finally getting into that routine...and then you go on a work trip or even a vacation...and the workouts come to a halt. The key to weight loss, muscle gain, and staying in shape is consistency. Often when our flow is interrupted it not only disrupts this consistency but makes it even more difficult to get back into the swing of things.

We understand that most of these work trips involve a very busy schedule and sometimes lack of a gym that's why we are staying true to our "find a way, everyday" motto and have brought you this awesome hotel workout!

The following videos will take you through a warm up, the meat, and a cool down...now this is my first time acting so no making fun!

Warm Up:
  1. Elbow Curls- 25
  2. Arm Circles- 40 ea direction
  3. Cats & Dogs (Cat/Cow)- 10
  4. Airbench- 1-2mins


The Meat; repeat the full circuit 3-4 times through with 30 sec rest between each exercise
  1. Plank hold 4 directions- 30 sec hold
  2. Bridges- 20 reps
  3. Prisoner Squat- 20reps
  4. Push ups- 20reps
  5. Alternating lunges- 20reps
  6. Scissor Kicks- 30 secs
  7. Jumping Jacks- 40 reps


Cool Down
  1. Airbench- 1-2 mins
  2. Kneeling Groin Stretch- 60 sec per leg
  3. Doorway Strech- 60 sec per arm


Enjoy!!



Friday, April 13, 2012

Mirror Mirror on the Wall...

What’s the affordable secret to a gorgeous reflection?

Now come on guys I know you also want to know the secret to a healthy young complexion and shinny strong hair. You don’t have to drop crazy amounts of money at the beauty salon…the affordable secrets actually are right in your kitchen. Below you will find my favorite face and hair mask! What’s so great about using food rather than fancy-schmacy bank draining products? They don’t contain alcohol. If you check out the ingredients listed on most face and hair masks (other than organic products) you will find alcohol. Yes alcohol is a great antibacterial but it is extremely drying…umm isn’t the purpose of these masks to hydrate the body?

Face Mask:
Simple organic unprocessed honey spread thinly over a clean face not only provides lasting hydration but also acts as a natural antibacterial. Now you can make this a little more fancy by adding some crushed almonds which act as a natural exfoliant. Leave the mask on for 15-20 minutes. Remove with warm water and feel how amazingly soft your skin is!

Best Honey- Raw Manuka Honey; $18-$40/ jar

More Affordable and still pretty good- Trader Joe’s Organic Raw Honey; $5.99/jar

Hair Mask:
Combine 1 avocado, 2 tbsp olive oil, juice of one lemon, and 1 tbsp organic honey. Okay so this green goop is a little hard to stomach at first. But trust me putting this chunky mixture on your head will leave your hair silky smooth! I suggest performing this messy task over the sink with a towel wrapped around your shoulders and one to save your floor from green stains! Generously lather your hair with this yummy concoction and allow it to rest for a good 20 minutes. Shower it off and continue with your normal shampoo/conditioner regime!

Another great reason to make your own face and hair products….less environmental toxins and overall less packaging waste! Take care of your body as you take care of the Earth!
And remember to keep up the healthy diet, your clean and balanced energy fuel source also provides the body with necessary vitamin, minerals and protein to keep you lookin good!

Friday, April 6, 2012

SMR? Foam Roll?

Have you walked into a gym or physcal therapy office to see people rolling on this piece of foam? Or are you one that has joined the fad? If so, why?


Self Myo-Fascial Release, SMR, is a flexibility technique used to release overactive muscles. The external pressure of The Foam Roll stimulates receptors located in your muscle tissue to relax. After a difficult work out, sitting for a long period of time, or even sleeping in a strange position can put your muscles in this tight/protective position. SMR helps to let the body know it is okay to let go and relax. Michael Boyle speaks of foam rolling as, "the poor man's massage therapist, soft tissue work for the masses" in his book,  Advances in Functional Training.


What's the correct way to foam roll?


Think of your muscle as long band with a knot in it, also known as a trigger point.  Use your body weight to apply pressure to the muscle knot, it allows the muscle to lenghten and stretch.  Usually about ten slow rolls in each position will suffice, or roll until it feels good.


Tight hamstrings are common for many people and foam rolling can help.  Sit on the floor and place the foam roller behind your thighs.  Putting your hands on the floor and lifting your hips, begin rolling from the top of your thigh to just above the back of your knee.




Next, sitting on top of the foam roller and tilting to one side, continue rolling forward and back, this will hit the glute maximus.  Then cross the effected leg onto the other and this will work the hip rotator muscles.






Finish by placing the roller behind your mid back, put your hands behind your head and roll from the top of your shoulders to you to just below your rib cage.  Be careful not to go to far down as the low back can be a very sensitive area.






Foam rolling is great before exercise as a warmup and afterward it can help with the recovery process, along with static stretching.  It's a simple way to take care of your muscles and get the most out of them.  Everyone's body is different, so if you find some tight spots be sure to give them a little more love.