The Simple Circuit

Let’s face it sometimes it’s just too hard to get to the gym. For most of us our weekdays are hectic enough just getting to the office and, not to mention making that extra drive to the gym. That is exactly why I created this circuit. It requires absolutely no equipment, minimal space and can be done indoors or out. Another perk - it can be completed in less than 30 minutes!

This circuit is also your Workout To-Go…perfect for vacation, work travel, or something to break-up a long day at the office.

Step 1: Warm Up! Stretch fully! If you have more than 30 minutes add a extra jog around the block.

Step 2: The Circuit. Complete 3 rotations. Take a break between each rotation to drink some water and bring your heart rate back to resting.

  1. Plank- hold 30 sec-1min 

  2. Alternating lunges- hands on head, 20 reps

  3. Plank with alternating arm raises- 20 reps

  4. Hands on head squat- 10-15 reps (truly performed in our backyard as you can see our landlord's dog Watson)

  5. Plank with alternating leg raises- 20 reps

  6. Push-ups- 10-15 reps

  7. Jumping Jacks- 30-50 reps

Step 3: If you have extra time complete one more jog around the block. Always end with a few good full body stretches!

Remember you can always FIND A WAY, EVERYDAY! No excuses! Now get outside and enjoy some of this lovely summer weather J.

Dehydration

This past Saturday I was struck with a massive headache, nausea, body aches, and a fuzzy head. I was convinced I had come down with the flu that had been going through the office. I reached for my Immune Support Vitamins, Amazing Grass Packets, Emergency and settled in for some extra rest determined to beat this thing in one day!


I woke Sunday to realize I didn't feel any better, in fact the headache and nausea were actually worse. How did Miss Health Conscious get sick? I was bumbed. I am the worst person in the world to get sick! After listening to my complaints Anthony asked, "Babe, have you drank enough water?" Then in dawned on me...the past week I had been so busy running from one job to the next and had remembered to have my snacks, get my workout in, and some extra green tea but had failed to refill my water bottle. My body was not sick but massively dehydrated! No wonder I felt like death!


I focused the next few hours on glass of water every 20-30 minutes and even stuck a Zico in there for some extra help to my poor dehydrated muscles. An hour later life became clear again, the pounding headache faded, and the urge to vomit calmed. Amazing! I spent the rest of the day with one large water bottle in tow.


As we enter the summer heat it is so important to remember extra hydration. Not only is the weather outside warmer but our bodies are usually internally warmer as we push those workouts to look nice in that bathing suit.


Symptoms of Dehydration:

• Headaches
• Dizziness
• Heart Palpation
• Nausea
• Lack of Energy
• Weakness
• Dry Mouth

How much water do we need?


Most of us have heard the standard 8-12 glasses per day, but it is really more individualized than that. Your water intake depends on your current weight, how much and how hard you exercise, how much time you spend in warm temperatures, the types of food you eat, and the amount of caffeine you have per day. I'm sure someone has created some fancy formula for this but truly if you pay attention to your body it will tell you. Those hunger pangs at noon may actual be for extra water rather than that extra bag of chips.


Other reasons to drink up?....Proper Hydration Yields:

• clear and focused mind
• better sleep
• better muscle recovery
• increased energy
• reduction in joint pain
• physically fresh- eyes clearer, skin moist and healthy hair
• happy body = happy person :)

Drink up! And that water bottle make sure it's large enough to keep you chuggin...don't leave home without it!

Gluten Free Colorful Chicken Pasta

A few weekends ago Anthony and I ventured over to the home of a few of our favorite people, Vanessa and Sean Ginn. Vanessa and Sean just completed their first home in Sherman Oaks, which has this fab kitchen I love to make a mess in!

That Friday night it was my turn to cook for the group and I choose a new one…Chicken Veggie Gluten Free Pasta. Delish!

Serves: 6 people (great for leftovers)

Time: 45 minutes

Ingredients:

• 2 large yellow squash; sliced
• 2 c broccoli; chopped coarsely
• 2 c cherry tomatoes; chopped coarsely
• 1 bag gluten free pasta (I choose Fiorentini Gluten Free Corn Pasta straight from Italy)
• 1/3 c + 2 tbsp olive oil
• 2 shallots; chopped
• 1 large lemon; juiced
• 2 tbsp minced garlic
• 2 tbsp dried basil
• 1 tbsp crushed red pepper
• 3-4 chicken breasts; chopped, approximately 1/2” cubes

Directions:

1. In a large pot bring water to boil. Once boiling add pasta. Cook according to directions on package.
2. In one fry pan heat 1/3 c olive oil, garlic, and shallots to medium for 3 minutes.
3. In another pan, heat 2 tbsp olive oil on medium until oil is warm. Add chicken.
4. Add broccoli and yellow squash to first pan. Mix thoroughly. Cook for minutes
5. In second pan toss the chicken to get an even brown.
6. In first pan, add chopped tomatoes. Cook for 3-5 minutes stirring occasionally.
7. Add the chicken to the first pan with basil, lemon juice, and red bell pepper. Cover and reduce to medium low. Cook for an additional 10 minutes.
8. Once pasta is finished. Stain.
9. Plate pasta and top with chicken veggie mix.

This dish was so good that the guys were fighting over the leftovers. Let’s just say this evening there were no doggie bags!