tag:blogger.com,1999:blog-56284248743040036682024-03-13T04:12:01.261-07:00Walking the StageA Blog about Personal Growth,Reaching Goals and Being the best person you can be disguised as a Blog about Eating Clean and Working Out :)Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.comBlogger98125tag:blogger.com,1999:blog-5628424874304003668.post-17873052240807505282015-03-04T11:56:00.001-08:002015-03-04T12:52:24.813-08:00This Girl Can<iframe allowfullscreen="" frameborder="0" height="270" src="https://www.youtube.com/embed/aN7lt0CYwHg" width="480"></iframe><br />
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This Girl Can. Please Watch this..1.5minutes that shows you WOMEN SWEAT and SWEAT HARD.<br />
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S-W-E-A-T - mostly water, some minerals (sodium, potassium, calcium, mag,iron, zinc, chromium+++), lactate (Lactic acid), and Urea.. Adults (YES MEN AND WOMEN) can sweat 2-4litres per hour..DRINK WATER PEOPLE!!<br />
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We have 2-4million glands in our bodies and their job is to regulate your skin and interior body temperature. Too Hot? Here comes the sweat. The heavier you are, the harder your body is woring so you may perspire more. Stressed? Yep, your body will sweat because your interior temperature is skyrocketing (Yet another link to mental and physical health). The fitter and healthier you are you also begin to sweat more and more easily becasue your body is getting more efficient at regulating its own temperature. Just like every other body system, you are made to adapt and conserve.<br />
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"Women dont sweat - They glisten" WHAAAATTT???!!!??? I EFFING HATE this saying..who came up with this shit? Do we partly bring it on ourselves with the instagram, facebook, google, magazine images of women "working out" in skimpy cloths, fake eyelashes, glitter body dust and a full face of makeup? COME ON PEOPLE... Why is it ok for a man to be at the gym, sweating his ass off, pumping iron and pushing his limits, being smelly and soaked and only focussed on gains and goals and we are like..ph wait, let me put on my mascara before i text my friends on the elliptical.<br />
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Ok, so i am pushing extremes (i have seen many guys come to the gym to text their friends in the squat rack :/ ) But really..can we please get over this?? WOMEN SWEAT...we ALL sweat! your body is MADE TO SWEAT. It is something you should be proud of, you have worked hard to have that tshirt soaked through.<br />
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Let me tell, I SWEAT...BUCKETS. It stings my eyes i sweat so much. My forearms sweat, my shins sweat, i drip sweat from efvery part of my body when i am working out. I dont need a sweater at home becadsue my body and my metabolism are humming.<br />
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I love the This Girl Can Campaign. It is focussed on women who are out to be healthy, to have fun, and to push their bodies and their minds. It celebrates women doing their own thing, no matter how or what they look like in the process. It is a campaign that wants to prove that Judgment is a barrier that can be overcome and there is No Better Message then that!<br />
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Be Strong, Be Healthy, Inspire, and DO Your Thing!<br />
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XO<br />
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KaraAnonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com1tag:blogger.com,1999:blog-5628424874304003668.post-61834284826034451112015-02-26T07:10:00.001-08:002015-02-26T07:10:41.746-08:00How much is too much? <p dir="ltr">How often do you exercise?<br>
For how long? <br>
How many days/week and what distance apart?</p>
<p dir="ltr">The majority of people are trying to fit in more work out time... but there are a few (ahem) who will put gym time before most other things (including but limited to laundry and washing floors ;) pn top of the time i schedule for workouts, if I have an hour (or more) to spend in town between dropping kids off and picking them up for extra curricular activities or an hour between wedding consultations, or time sandwiched between coffee with a friend sharing my arbonne products and picking up kids from school...my gym bagged is packed and thats where ill be. I have often worked out twice in a day </p>
<p dir="ltr">-(weights in morning then cardio at night)  -(HIIT in morning with weights and class at night) <br>
-(hiit and weights in morning then another weights for other muscle group at night)<br>
-(cardio, weights in morning and active yoga at night) <br>
-(workout am then roller derby at night) </p>
<p dir="ltr">This may sound crazy to some but I need to burn and I need my body exhausted. If I have tons of energy at night I wont sleep till 2am and that happens more often then not.</p>
<p dir="ltr">With adding the kickboxing classes twice a week at night and really pushing through morning workouts.. the last two fridays my muscles have been tired and toasted and I love that feeling ♥♥♥♥</p>
<p dir="ltr">Can you over training ?absolutely but most people are not even close to that and over training is a combination of depleting your body physically but also with diet. If you are marathon training, lifting weights and change your diet to a low protein, low carb, low fat.  Your body might give you some warning signs. If you are unsure, talk to a certified personal trainer, talk to your doctor and talk to a nutritionist, read my blog ;) and many others about health and exercise nd eating clean.</p>
<p dir="ltr">Every body is different. </p>
<p dir="ltr">Some basic rules:</p>
<p dir="ltr">-exercise at least 3-4times a week and up to 6<br>
-never train the same muscle group back to back<br>
-allow for recovery time<br>
-stretch!!!!!!!<br>
-eat!!!!! (Clean)<br>
-3-5litres of water daily<br>
-know the different types of muscle pain and treat accordingly<br>
-sleep!!!!!<br>
-both cardio and lifting (heavy)weights will give you the biggest change in stored fat, heart health, and strength<br>
-understand that the number on the scale is not necessarily a reflection of how healthy you are!!!!</p>
<p dir="ltr">Xoxoxo  love you all!<br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-yndIZ-Io4Q4/VO83WhOCdCI/AAAAAAAABRs/5byH7sbNAdk/s1600/20150128_113125.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-yndIZ-Io4Q4/VO83WhOCdCI/AAAAAAAABRs/5byH7sbNAdk/s640/20150128_113125.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-7Y0Eb2IJk0s/VO83YLfI_dI/AAAAAAAABR0/Teohbv_Jzp4/s1600/20150128_105128.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-7Y0Eb2IJk0s/VO83YLfI_dI/AAAAAAAABR0/Teohbv_Jzp4/s640/20150128_105128.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-W8a9bXiY1V8/VO83ZBcu6WI/AAAAAAAABR8/YHun5ZG9pJg/s1600/20150225_144141.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-W8a9bXiY1V8/VO83ZBcu6WI/AAAAAAAABR8/YHun5ZG9pJg/s640/20150225_144141.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-gQA4tUOdi_o/VO83aHZqG_I/AAAAAAAABSE/Y3ZvQgF9j4s/s1600/20150128_111200.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-gQA4tUOdi_o/VO83aHZqG_I/AAAAAAAABSE/Y3ZvQgF9j4s/s640/20150128_111200.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-Dd0oMbOzZ8k/VO83a2fID7I/AAAAAAAABSM/knF5L_Y1u2w/s1600/20141217_093735.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-Dd0oMbOzZ8k/VO83a2fID7I/AAAAAAAABSM/knF5L_Y1u2w/s640/20141217_093735.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-YCvqFfiW5ag/VO83bUP9xNI/AAAAAAAABSU/TPS9VosacCk/s1600/20141016_111015.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-YCvqFfiW5ag/VO83bUP9xNI/AAAAAAAABSU/TPS9VosacCk/s640/20141016_111015.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-qsNMqIRHziw/VO83b4ovNCI/AAAAAAAABSY/ZKvVEuKwa74/s1600/IMG_76069492283910.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-qsNMqIRHziw/VO83b4ovNCI/AAAAAAAABSY/ZKvVEuKwa74/s640/IMG_76069492283910.jpeg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-43848431132592783192015-02-26T07:03:00.001-08:002015-02-26T12:07:57.852-08:00Jiujitsu! <p dir="ltr">Wow, ok.. for some.reason Maddy and I can get ourselves into many interesting situations ;) .. people talk to us, ask our opinions, and we get invitations to many things. I think its becasue we are always happy, always having a good time, we are intense, we have a wide group of friends ..all ages, all backgrounds, we are humble and open to hearing advice and suggestions and number one is that we truly love life and give off a positive energy that attracts some pretty amazing people.</p>
<p dir="ltr">Last week was full of amazing people!</p>
<p dir="ltr">First, the kick boxing class is doing amazing and the incredible ladies that signed up are feeling it and seeing results. It is intense and fun and I think I could kick box every day of the week :D</p>
<p dir="ltr">Crank up some heavier tunes, focus on the pads and you wont even hear how heavy you are breathing! Recommendations from this old girl:</p><p dir="ltr">More human then human -Rob Zombie</p><p dir="ltr">Save yourself - Stabbing westward</p><p dir="ltr">Lose Yourself - Eminem</p><p dir="ltr">She Hates Me - Puddle of Mud</p><p dir="ltr">Time bomb - Rancid</p><p dir="ltr">We also connected with a friend who has been offering to teach us some self defense moves and it hasnt works out until last week . Dylan is a regular at the gym (when he is not in some remote camp diamond drilling) and I have often admired his intensity when working out. He has a passion for jiujitsu, he is calm and professional and very confident (esp for being in his early 20's!) and he trains with a professor out of sudbury. We are very lucky to have him in our gym, and even more lucky for Maddy and I to have some time with him.<br></p>
<p dir="ltr">After two days with Dylan showing us technique, submissions, and self defense I already find myself youtubing jiujitsu whenever I can! It is a total body workout..especially your core (and not for the faint of heart); it is strength and flexibility; it is keeping calm under pressure; it is thought and problem solving; and more then anything..it is technique. </p>
<p dir="ltr">A 150lb jiujitsu can easily take down a 250lb body builder. (Hence the self defense from a womens point of view!!) Jiujitsu is more like a chess game then a typical sport and yes you can get hurt but you tap out when you start to feel it. What we are learning is more about being able to defend and protect yourself. It is incredibly important to work with the right person!!! </p>
<p dir="ltr">I love the fact that with learning these submissions and self defense I can now (with more practise :) get out of someone choking me. I can put a guy on his back if he grabs me. And I have a little better arsenal of personal safety moves then just a kick to the nuts. </p>
<p dir="ltr">I wont stop my regular weight lifting (I love growing muscles and strength) , I definitely wont stop kick boxing (sometimes you just need to hit something!) , and I wont stop cardio ( cardiovascular health is very important!!) But i will be adding in some jiujitsu whenever I can! </p>
<p dir="ltr">The link below is to show you some of the basic jiujitsu submissions. Check it out! If it interests you, I can get you in touch with my friend Dylan :)</p>
<p dir="ltr">Beginners and Teachers Welcome: Ten Basic Brazilian Jiu Jitsu Techniques: http://youtu.be/3PEj8_0Q9Qo</p>
<p dir="ltr">Be healthy, have fun, LIVE!!!<br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-wdzHKcsMISc/VO81rJc_90I/AAAAAAAABQw/Ge3ZLXLEwUA/s1600/2015-02-25%25252018.49.28.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-wdzHKcsMISc/VO81rJc_90I/AAAAAAAABQw/Ge3ZLXLEwUA/s640/2015-02-25%25252018.49.28.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-dro6VkxIMf4/VO81sR5UwyI/AAAAAAAABQ4/4U533BfOCLE/s1600/20150225_143830.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-dro6VkxIMf4/VO81sR5UwyI/AAAAAAAABQ4/4U533BfOCLE/s640/20150225_143830.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-26Zd3wd0Ygk/VO81tWztzcI/AAAAAAAABRA/YR43xOzyrV4/s1600/2015-02-25%25252018.44.31.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-26Zd3wd0Ygk/VO81tWztzcI/AAAAAAAABRA/YR43xOzyrV4/s640/2015-02-25%25252018.44.31.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-Fj2CwGs2pmo/VO81t3WGKOI/AAAAAAAABRI/v7BAU11wdHQ/s1600/FB_IMG_1424955700850.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-Fj2CwGs2pmo/VO81t3WGKOI/AAAAAAAABRI/v7BAU11wdHQ/s640/FB_IMG_1424955700850.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-6u7m1ojY3lk/VO81umAqKMI/AAAAAAAABRQ/AXOuCYqhB_A/s1600/FB_IMG_1424955759406.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-6u7m1ojY3lk/VO81umAqKMI/AAAAAAAABRQ/AXOuCYqhB_A/s640/FB_IMG_1424955759406.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-fkotx_WRGV8/VO81vP2vsAI/AAAAAAAABRY/LNZAp2DbUA4/s1600/FB_IMG_1424955683396.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-fkotx_WRGV8/VO81vP2vsAI/AAAAAAAABRY/LNZAp2DbUA4/s640/FB_IMG_1424955683396.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-S9ms0NBRuuM/VO81vy_BE_I/AAAAAAAABRg/9fkfZkUEGBM/s1600/2015-02-26%25252008.38.40.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-S9ms0NBRuuM/VO81vy_BE_I/AAAAAAAABRg/9fkfZkUEGBM/s640/2015-02-26%25252008.38.40.png"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-55718045325593362902015-02-18T12:21:00.001-08:002015-02-19T06:22:20.630-08:00Take a bow Miss C!<p dir="ltr">http://www.toscareno.com/2015/02/18/dont-photoshop-my-assets-i-like-them/?utm_content=buffer41980&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer</p>
<p dir="ltr">Have you seen the untouched, non Photoshopped Cindy Crawford image? I hope you have.   What about the overly Photoshopped Kardashian butt? (How again are these people famous?? )  </p>
<p dir="ltr">Please check out the link above from a very empowering,  confident, and healthy role modle Tosca Reno ... not only has she put Clean Eating on the map , she is also an Arbonne user :), and she has truly inspired thousands to live a better, more fulfilled life. Love Tosca!!!</p>
<p dir="ltr">Now, dont get me wrong. I think there is something wrong with applauding people who are obese... does that change me loving them as ?? Of course not. How they live their life is up to them... and I will certainly be their biggest cheerleader if they put their own health first and look at their diet and exercise plan.. </p>
<p dir="ltr">HUGE BUT!!! Being accepting and loving of every person on this glorious earth is certai nky something I try to do and taking the focus off of being a size two and on to being healthy with a strong heart, low cholesterol, no diabetes, and energy to spare is nothing but a GOOD thing. </p>
<p dir="ltr">It is refreshing to see people be REAL. </p>
<p dir="ltr">To quote Tosca in the above link (again..please check it out!) </p>
<p dir="ltr">"A beautiful woman is one who is on an evolutionary path searching for her strengths, know in her weaknesses and loving herself despite it all".</p>
<p dir="ltr">Choose to be healthy and choose to love yourself enough to go out into this world and make it your own.</p>
<p dir="ltr">♥<u>Kara</u><br>
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<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-A2wSh2rg17I/VOT2fghz66I/AAAAAAAABQU/6nm2eFm5ERU/s1600/b0c779b506ed9de3eda5b587346bd118.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-A2wSh2rg17I/VOT2fghz66I/AAAAAAAABQU/6nm2eFm5ERU/s640/b0c779b506ed9de3eda5b587346bd118.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-17498000746897325212015-02-18T09:06:00.001-08:002015-02-18T09:11:19.606-08:00Holidays & Food<p dir="ltr">Every holiday revolves around food. Why is that?</p>
<p dir="ltr">Valentines was this past weekend and of course.. I want to make a yummy supper..all of my husbands favorite things which also happen to be not so good for you :/ . I find a little comfort in the fact that it is always from scratch <u>but</u> regardless... the calorie count is still high.</p>
<p dir="ltr">I make sure to have a glass of Arbonne full control before such an event which helps to keep the quantity i consume under wraps.. I also make sure I enjoy every bite. Focus on how food tastes, eat slowly, enjoy it, sit, relax, take your time. You will eat less.</p>
<p dir="ltr">Valentine's day isnt complete without chocolate either. Again..enjoy it, dont feel guilty and then continue your typical eating right after. One of the issues with indulging is we somehow come up with "oh well I already ruined today's diet" and then a greesy poutine lunch becomes takeout supper, and then a bag of Doritos befor bed.</p>
<p dir="ltr">Dont give up on yourself!!!!!!!!!</p>
<p dir="ltr">This weekend was also family day and so to get out of the house (it was -35 the two days before! !) And to do something active with the kids we went to our local ski hill. Even at -25 Grace and Blake (and nieces and friends!) were troopers. I love skiing and i love it more that it is a sport we can all do together.</p>
<p dir="ltr">We started the kids skiing at 3 and 5 and it allnif the triednpatienxe, sore back from skiing between our legs, and a few tears has truly paid off as now they are independent, can hit the blue trails, and keep up to me. With Blakes hockey schedule we dont get out a much as I would like but it is fun when we do. Now, watching them ski and go up the tow with their own friends brought back huge childhood memories as my sister and I would take the bus every weekend to go to this very hill. Seeing how much they have grown makes me incredibly proud :D</p>
<p dir="ltr">What a great weekend.</p>
<p dir="ltr">Xoxox<br>
Be Healthy!</p>
<p dir="ltr"><u>Kara</u></p><p dir="ltr"><u>Ps..check out this youtube video of our beautiful hill!!! ↓↓↓↓↓↓↓↓↓↓↓↓↓↓←</u></p><p dir="ltr"><u>http://youtu.be/-N5Eo48csbY</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-XuQkdEfe8zs/VOS9sDkoFvI/AAAAAAAABPs/GwA9hcn58S4/s1600/20150216_104427.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-XuQkdEfe8zs/VOS9sDkoFvI/AAAAAAAABPs/GwA9hcn58S4/s640/20150216_104427.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-YoIRx1O33GQ/VOTGnSPVB9I/AAAAAAAABP8/cDq_Jx82afw/s1600/20150216_134833.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-YoIRx1O33GQ/VOTGnSPVB9I/AAAAAAAABP8/cDq_Jx82afw/s640/20150216_134833.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-bGlreZyEhxk/VOTGpa1wNtI/AAAAAAAABQE/KhjuX_M5iNA/s1600/20150216_102427.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-bGlreZyEhxk/VOTGpa1wNtI/AAAAAAAABQE/KhjuX_M5iNA/s640/20150216_102427.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-62535705253605731022015-02-12T12:23:00.001-08:002015-02-12T12:23:54.950-08:00Burpee to Pull up !?!?!? Whattttt!?!?!?!<p dir="ltr">You know me by now.</p>
<p dir="ltr">You know I like to up the ante on a regular basis.</p>
<p dir="ltr">You know I want to push myself</p>
<p dir="ltr">You know that when I see an improvement/gain I ALWAYS want more.</p>
<p dir="ltr">Well..here it is. After the celebration pull up post it was time to raise the bar.</p>
<p dir="ltr">Ok.. so... who likes burpees? Anyone? Anyone? I know. But the reason they are such a hated exercise is becasue they work so damn good! You are hurting/tired/and probably swearing in all of 60seconds.</p>
<p dir="ltr">Now...Up the ante. </p>
<p dir="ltr">When you jump. .do a tuck jump which just means bring your legs up higher and bend your knees.</p>
<p dir="ltr">Do a full push up when you go down rather then just kicking your legs back.</p>
<p dir="ltr">Do all of the above and then add in a jump amd pull up under a bar. (See pic below) </p>
<p dir="ltr">10 of these bad boys and you will hurting...well I was hurting. Maybe you can do more, maybe you can one. You will never do any unless you try to.</p>
<p dir="ltr">When Maddy and I do pull ups in the gym, we get a few comments and a few looks. It feels good to be rewarded for how hard we have been working at this and it also pushes us not to stop. The lesson here though is I have no doubt there were a few stickers when we couldn't even pull up one rep for one set.. our faces showed how hard we were trying.. and we wouldnpause before attempting again becasue we knew we looked stupid....BUT it didnt matter. We had/have a goal and the only way to get there is to start with one.</p>
<p dir="ltr">Dont be intimidated by anyone else. Your value as an athlete (or mom or professional or anything else for that matter) does not depend on what others think of you. Sometimes we let a handful of naysayers deter us from what important in our lives. </p>
<p dir="ltr">For myself, being able to do pull ups is about being strong, being in control of my body, calling the shots of what I want to accomplish, looking good, feeling proud, and proving people wrong ;) . I love doing that! It is about making my body better becasue I owe it to myself to be the best I can be and funny looks from peanut gallery as I am part way through my journey wont stop me from carrying on..dont let it stop you! </p>
<p dir="ltr">One pull up at a time my friends, one pull up at a time.. always pushing to do more. There is such strength in that.</p>
<p dir="ltr">Xo<br>
Kara<br><br></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-G1AzJNgD8xo/VN0L1H13Q4I/AAAAAAAABPE/cYIEWSYFv_4/s1600/2015-02-12%25252014.04.02.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-G1AzJNgD8xo/VN0L1H13Q4I/AAAAAAAABPE/cYIEWSYFv_4/s640/2015-02-12%25252014.04.02.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-9fTSOUbE38g/VN0L1wkS6YI/AAAAAAAABPM/aewGyYOHD4M/s1600/2015-02-12%25252014.05.55.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-9fTSOUbE38g/VN0L1wkS6YI/AAAAAAAABPM/aewGyYOHD4M/s640/2015-02-12%25252014.05.55.png"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-58371618663878782642015-02-09T11:48:00.001-08:002015-02-09T11:59:01.835-08:00Love thyself<p dir="ltr">Why do you workout?</p>
<p dir="ltr">Why do you get dressed/buy a new shirt/put on makeup?</p>
<p dir="ltr">Why do you want to change/better yourself?</p>
<p dir="ltr">I hope it comes from a place of love and not low self esteem.</p>
<p dir="ltr">When it comes right down to it, no one will love you more or put you fist more then you can. Fo I love my family? Of course!!! More then I could possibly explain. My friends?  Yes..a thousand percent! But that doesn't mean that they all come be for I do. </p>
<p dir="ltr">Sure...sometimes it feels like you are running around and giving everything of yourself. We do that often, especially as mothers.. .give give give .. and we do it happily...  but always.. I am very serious when I say this.. ALWAYS take some time for yourself.. to grow yourself, and to love yourself! </p>
<p dir="ltr">You will be better at everything if you do.</p>
<p dir="ltr">You will be more consistent  with diet and exercise becasue you are coming from a place of growth. You want to see how amazing your body can be. You want to hit those elusive milestones (maybe be on stage in bikini, maybe run 5k, maybe do a triathlon,  maybe walk up three flights of stairs without wheezing) becasue you know you deserve to and not for someone else.</p>
<p dir="ltr">If you love yourself you will see clearly when you are being taken advantage of. You will be able to make decisions based on whats best for you and those important to you and not be skewed by feelings of being worthless or less than. </p>
<p dir="ltr">When you love yourself you are more confident and draw amazing people I to your life becasue you freely give out compliments and look at others like how you look at yourself. You dont tear others down to try to build yourself up to fill in that love deficit.  You are a strong person and make others strong too. Ego, rejection, loss wont rattle you as much. </p>
<p dir="ltr">The bottom line is.. if you dont love yourself how can you truly love anyone else?</p>
<p dir="ltr">Listen to me.. hear what I am telling you LOUD and CLEAR. YOU DESERVE to feel good in your own skin. That comes from self love. YOU DESERVE to be healthy, to be happy and to surround yourself with incredible people. Start by throwing those negative voices in your head away. You deserve LOVE! !!</p>
<p dir="ltr">Xoxoxox<br>
<u>Kara</u><br></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-dMAW8ocIy70/VNkRfsZ3zEI/AAAAAAAABOk/bBA70ROli-c/s1600/079720fea7bd48b84331d7c894cc4375.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-dMAW8ocIy70/VNkRfsZ3zEI/AAAAAAAABOk/bBA70ROli-c/s640/079720fea7bd48b84331d7c894cc4375.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-wTFBXzq60Jo/VNkRgP0HXpI/AAAAAAAABOs/QrBpPaC0c3I/s1600/bf9b4b4740693df7afee4e5ff54f3e99.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-wTFBXzq60Jo/VNkRgP0HXpI/AAAAAAAABOs/QrBpPaC0c3I/s640/bf9b4b4740693df7afee4e5ff54f3e99.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-RH2pYbA4NBE/VNkRg2qvQtI/AAAAAAAABO0/Ntxr-VGrNmE/s1600/4c5f115777b28c2bc43f335caf8ae25b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-RH2pYbA4NBE/VNkRg2qvQtI/AAAAAAAABO0/Ntxr-VGrNmE/s640/4c5f115777b28c2bc43f335caf8ae25b.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-38821737514863348952015-02-06T07:27:00.001-08:002015-02-06T07:27:47.243-08:00No equipment Leg Day<p dir="ltr">I wanted to incorporate a work out that was intense but also that you could do at home.</p>
<p dir="ltr">Many people dont have the luxury of going to the gym, or feel uncomfortable there,  or have no idea how to use most of the machines.  There are many exercises that are great to do at home.</p>
<p dir="ltr">Here is a leg workout that can be done any time any where..and boy.. do you feel the burn.</p>
<p dir="ltr"><b>One leg bridge</b>. You would not believe how much this burns. Want a nice round booty? Do these. 20/leg..keeping back straight and leg extended. Push with the foot touching the floor until you are in a bridge for a one second count and slowly lower. Switch feet. S-t-r-e-t-c-h. </p>
<p dir="ltr"><b>Fire hydrants with extension</b>. On all fours you raise bent knee up and then extend your foot <u>out</u>. 20/leg . </p>
<p dir="ltr"><b>Rainbows.</b> Keeping a tight core slowly move leg from right to left creating a rainbow in the movement. This works the inner and outer thigh in a big way. 20 each leg!</p>
<p dir="ltr"><b>Curtsy lunges</b>. You cross your leg over the back before lunging. This is so much more intense though I find it hard on the knees so I do 20 regular lunges and curtsy lunges were 15reps.</p>
<p dir="ltr"><b>Sumo squats</b>. Feet slightly turned out so that you are hitting your inner thigh. Up the burn by raising your heels. 20 like this, 20 with single heel raise, 20 with other heel raise..all done consecutively. Your feet will be shaking by the end of this!</p>
<p dir="ltr">No pictures but then we did <b>calf raises</b>. We used the weighted machine but find a stairs, hang your heels off and press up and <u>release</u>. 20/leg</p>
<p dir="ltr">We followed those with <b>kick backs</b>. Again..we used a weighted machine but it is not necessary. Stand holding onto a chair and slowly raise your leg back behind you squeezing your bum, lower and repeat 20/leg.</p>
<p dir="ltr">If you can do the circuit more then once, great! If not..work up to it or do as many as you can. You will feel it.</p>
<p dir="ltr">Xo<br>
Stay healthy<br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-E4ShQkIbk-U/VNTdWDszdEI/AAAAAAAABNs/CD8l-Quy2J8/s1600/20150205_113916.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-E4ShQkIbk-U/VNTdWDszdEI/AAAAAAAABNs/CD8l-Quy2J8/s640/20150205_113916.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-G5657L9CGtM/VNTdXbJX0OI/AAAAAAAABN0/cdLgnXPwX_0/s1600/2015-02-05%25252018.54.00.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-G5657L9CGtM/VNTdXbJX0OI/AAAAAAAABN0/cdLgnXPwX_0/s640/2015-02-05%25252018.54.00.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-cc0OGmo21gU/VNTdZFk9oKI/AAAAAAAABN8/PcRn2Ls7gw8/s1600/2015-02-05%25252018.54.51.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-cc0OGmo21gU/VNTdZFk9oKI/AAAAAAAABN8/PcRn2Ls7gw8/s640/2015-02-05%25252018.54.51.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-T1v31dTqXs0/VNTdacNNg-I/AAAAAAAABOE/pMmpUEAGLOc/s1600/20150205_114027.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-T1v31dTqXs0/VNTdacNNg-I/AAAAAAAABOE/pMmpUEAGLOc/s640/20150205_114027.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-2u71zQnvmpo/VNTdbAXzaFI/AAAAAAAABOM/1hlGdyVopC8/s1600/2015-02-05%25252018.56.36.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-2u71zQnvmpo/VNTdbAXzaFI/AAAAAAAABOM/1hlGdyVopC8/s640/2015-02-05%25252018.56.36.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-0Ps-z9k1Gq8/VNTdcMgsPtI/AAAAAAAABOU/7sjIyFbmroI/s1600/20150205_114051.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-0Ps-z9k1Gq8/VNTdcMgsPtI/AAAAAAAABOU/7sjIyFbmroI/s640/20150205_114051.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-36551747401577329512015-02-05T09:09:00.001-08:002015-02-05T09:09:03.491-08:00PROGRESS!!!!!!<p dir="ltr">There are very few things that are as rewarding as seeing progress. ...in any aspect of life. </p>
<p dir="ltr">I am so proud of my workout partner and I as we have been really focused on achieving a goal of unassisted pull ups.</p>
<p dir="ltr">When Maddy and I started we could do <b>ZERO </b>wide grip and <b>3</b> close grip with a little push on the rear end for the last ;) .</p>
<p dir="ltr">We work chest and back once a week and have been doing pull ups (as many as we can!) consistently every week for the past 4ish months... and drum roll please......</p>
<p dir="ltr">We currently do 4 wide grip pull ups (yaaaahhhooooo)<br>
And 3 sets of 7 close grip<br>
**dont mind the faces..this is hard sh*$</p>
<p dir="ltr">This is a celebration blog post :) and though we are no where near our goal (which is typewriters ..google it..amazing!!) We are getting there,  seeing progress and celebrating it!</p>
<p dir="ltr">Xo<br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-S0KqaDlGFUQ/VNOjjgElyzI/AAAAAAAABJc/Hp8nBam4VAQ/s1600/20150203_123606.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-S0KqaDlGFUQ/VNOjjgElyzI/AAAAAAAABJc/Hp8nBam4VAQ/s640/20150203_123606.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-AfUD48Oapu4/VNOjkqzYmlI/AAAAAAAABJk/HMeY1WfDs-Y/s1600/20150203_123605.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-AfUD48Oapu4/VNOjkqzYmlI/AAAAAAAABJk/HMeY1WfDs-Y/s640/20150203_123605.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-HfJNEIYCNNA/VNOjmDIFJTI/AAAAAAAABJs/dJqiUszFQcw/s1600/20150203_123633.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-HfJNEIYCNNA/VNOjmDIFJTI/AAAAAAAABJs/dJqiUszFQcw/s640/20150203_123633.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-m7d00OHad8g/VNOjnKO3TJI/AAAAAAAABJ0/kBOg9V4A8L0/s1600/20150203_123629.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-m7d00OHad8g/VNOjnKO3TJI/AAAAAAAABJ0/kBOg9V4A8L0/s640/20150203_123629.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-2Ug0A3BUrgk/VNOjoB6FyYI/AAAAAAAABJ8/s1600/20150203_123714.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-2Ug0A3BUrgk/VNOjoB6FyYI/AAAAAAAABJ8/s640/20150203_123714.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-phW_U4yNnEg/VNOjpGS8eKI/AAAAAAAABKE/TX__bCLOUCA/s1600/20150203_123709.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-phW_U4yNnEg/VNOjpGS8eKI/AAAAAAAABKE/TX__bCLOUCA/s640/20150203_123709.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-Lppvj9yG1A4/VNOjqOubG1I/AAAAAAAABKM/ZJYvyy7FahA/s1600/20150203_123801.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-Lppvj9yG1A4/VNOjqOubG1I/AAAAAAAABKM/ZJYvyy7FahA/s640/20150203_123801.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-jzgTx3pTabw/VNOjrHMwOvI/AAAAAAAABKU/fUKy5orO8TQ/s1600/20150203_123800.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-jzgTx3pTabw/VNOjrHMwOvI/AAAAAAAABKU/fUKy5orO8TQ/s640/20150203_123800.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-31173677922604543552015-02-05T09:08:00.001-08:002015-02-05T09:08:26.422-08:00Kickboxing kicks a*&<p dir="ltr">I'm in,  100%, full on..love love love hitting.</p>
<p dir="ltr">Jab, cross, hook, uppercut, knee, front snap kick, back kick, round house...love.it.all.</p>
<p dir="ltr">Any workout that combines power, strength, brain, core and cardio totally fits me to a T . I have yet to try anything else that can totally wreck (in a good way!!) your body, have you gasping for breath, and clear your mind so fast as kickboxing. </p>
<p dir="ltr">I will be starting two days a week next week with Maddys class and though I am typically not a class type person, I am really looking forward to this. With Mercy leading the class -my regular boxing partner :(  -I am paired up with a strong and very fit friend which I am psyched for...but may bring my mouth guard as she apparently has a killer right hook ;) ..looking forward to it Steph!</p>
<p dir="ltr">Below see pics of some of the basic moves as well as some ladies boxing inspiration. </p>
<p dir="ltr">If you have a chance to take a class, dont hesitate!!! Such an excellent way to get in shape and blow off some steam as well. When im stressed I always hit the gym, and when im really stressed...I box.  Problem solved (well at least it feels better anyways :) </p>
<p dir="ltr">Xo<br>
Be healthy, be strong, be happy! <br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-x4EoiZrZ3-Q/VNOjb5QO4TI/AAAAAAAABIU/9yXM_0ap2r4/s1600/20150203_134137.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-x4EoiZrZ3-Q/VNOjb5QO4TI/AAAAAAAABIU/9yXM_0ap2r4/s640/20150203_134137.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-KVb8rru2fJw/VNOjc83NLnI/AAAAAAAABIc/xD29DvJnYVA/s1600/20150203_134149.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-KVb8rru2fJw/VNOjc83NLnI/AAAAAAAABIc/xD29DvJnYVA/s640/20150203_134149.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-OO2CJaAIaTo/VNOjdmembcI/AAAAAAAABIk/DQP2rZ5uyHA/s1600/20150203_134234.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-OO2CJaAIaTo/VNOjdmembcI/AAAAAAAABIk/DQP2rZ5uyHA/s640/20150203_134234.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-2EroxxleKvw/VNOjeuGWOzI/AAAAAAAABIs/s1600/20150203_134314.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-2EroxxleKvw/VNOjeuGWOzI/AAAAAAAABIs/s640/20150203_134314.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-moe97luSx0w/VNOjfVeipmI/AAAAAAAABI0/gj_zHVZC2Oo/s1600/20150203_134328.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-moe97luSx0w/VNOjfVeipmI/AAAAAAAABI0/gj_zHVZC2Oo/s640/20150203_134328.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-dzqKgKinsOE/VNOjf4gLwcI/AAAAAAAABI8/md7kYlIXr6U/s1600/73616f6f1b68fb7769ebd0cf364ac440.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-dzqKgKinsOE/VNOjf4gLwcI/AAAAAAAABI8/md7kYlIXr6U/s640/73616f6f1b68fb7769ebd0cf364ac440.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-Gmd-9aQgjxk/VNOjg_J1jfI/AAAAAAAABJE/L85DK7nllSg/s1600/3660bc9a79fd1208292de2902f65f25d.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-Gmd-9aQgjxk/VNOjg_J1jfI/AAAAAAAABJE/L85DK7nllSg/s640/3660bc9a79fd1208292de2902f65f25d.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-v__tDNgtk3k/VNOjhdoeZQI/AAAAAAAABJM/bf1RV-9I7lw/s1600/952187961f17d1ce15ba0b155d8ad76e.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-v__tDNgtk3k/VNOjhdoeZQI/AAAAAAAABJM/bf1RV-9I7lw/s640/952187961f17d1ce15ba0b155d8ad76e.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-uOV6zOYjVG8/VNOjiKftWkI/AAAAAAAABJU/byjeSW4EXGU/s1600/1609a4f60a794c7005b0c125e566e814.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-uOV6zOYjVG8/VNOjiKftWkI/AAAAAAAABJU/byjeSW4EXGU/s640/1609a4f60a794c7005b0c125e566e814.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-78462744776390636172015-02-05T06:10:00.001-08:002015-02-05T11:50:05.883-08:00Chia seed pudding.. my new favorite snack<p dir="ltr">Snack.   Snack. ..dont you love that word? Say it a few times... i love how snappy it is, and I also love the meaning behind it! </p>
<p dir="ltr">Chia seeds.. (pronounced cheeeaaahhh) im sure you have heard of them as they have quickly become a household name and with their incredible health benefits..i hope you not only try them but keep as a pantry staple. </p>
<p dir="ltr">Seeds are small but mighty! </p>
<p dir="ltr">A very quick, easy and delicious snack is made with this powerhouse superfood. It will give you long lasting energy, keep you feeling full and prevents this blood sugar dips that make us crave sugary sweets... Chia seed pudding.</p>
<p dir="ltr">1/4cup chia seeds I to a mason jar or bowl. Add 1c milk (cows milk, almond milk, cocount milk, brown rice milk..your choice!) A teaspoon of maple syrup or honey and a splash of vanilla. Let it sit for three hours or I will make it the night before and throw in the fridge.. morning is just grab and go!</p>
<p dir="ltr">The seeds become gelatinous makeing the pudding thick and creamy. Yesterday I used coconut milk and i felt like I was eating something very sinful!!</p>
<p dir="ltr">Yiu can add pretty well anything you want to the mix... peanut butter, cocoa, pumpkin, pureed fruits.. anything at all!</p>
<p dir="ltr">Such a yummy snack.</p>
<p dir="ltr">Xo<br>
<u>Kara</u></p>
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<p dir="ltr">I dont think it is actually possible to survive without the occasional bit of chocolate, especially when you hear about the antioxidants in dark chocolate (same reason we can justify red wine!!) ...I mean its practically good for you ;) .. so when choosing..pick the best quality, darkest chocolate you can handle. You will eat less and be more satisfied along with it being better for you.</p>
<p dir="ltr">In the mean time you can get that chocolate flavour and have it ACTUALLY BE GOOD FOR YOU.  This comes from the super food Cacao Nibs.</p>
<p dir="ltr">Cacao Nibs are actually the whole coca bean, roasted, removed from the husk and broken.. so you get that chocolate taste but without the sweetness.</p>
<p dir="ltr">You can grab and eat right from the bag..though a little on the bitter side, or you can add them to baking in place of chocolate chips, I love them in granola where there is already a natural sweetness from honey or maple syrup or something. Pretty much wherever you use chocolate pieces or cocoa you can substitute cacao nibs for a much healthier addition.</p>
<p dir="ltr">So..why eat them? Whats good about them? Why have they earned the title of super food?  </p>
<p dir="ltr">Well first and foremost..it tastes like chocolate and its good for you..thats super right there.</p>
<p dir="ltr"><b>Fiber</b><b> </b>1oz/9grams of nibs... thats way more then the big fat Zero you get eating a chocolate bar.</p>
<p dir="ltr"><b>Magnesium</b> one of THE BEST dietary sources of magnesium which is important for muscle and nerve functions <br>
<b>Iron</b> essential in red blood cell production</p>
<p dir="ltr">Ant<b>ioxidants</b> - incredible amount of antioxidants especially if eaten raw.</p>
<p dir="ltr"><b>PEA</b> (phenylethylamine) - which is a chemical that our body makes and is also fo in in the cacao nibs. It makes your pulse quicken, alertness, focus and makes you happy! </p>
<p dir="ltr"><b>Anandomide</b> - this also has feel good properties with the molecular shape representing that if THC (my granola friends wont need to google this, but if you are unfamiliar with THC ..check out why this gives you a boost)</p>
<p dir="ltr"><b>Theobromine</b> - this is a nervous system stimulant that dilated the blood vessels (much like caffeine) . So if coffee affects you in a negative way, you may want to go easy on the nibs.</p>
<p dir="ltr">You can see now why this combination is so powerful and good for your health! </p>
<p dir="ltr">And did I mention they taste great?</p>
<p dir="ltr">Below is the wiki definition and explanation of cacao you can see the fruit, the raw seeds and the roasted.</p>
<p dir="ltr">Be educated, make good choices and stay healthy!<br>
Xo<br>
<u>Kara</u><br></p>
<p dir="ltr">http://en.m.wikipedia.org/wiki/Cocoa_bean</p>
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<p dir="ltr">Granola is so simple to make, uber healthy, easy to customize for your own preferences, wont include preservatives and copious amounts of sugar and tastes a million times better then the store bought variety.</p>
<p dir="ltr">I dont measure (you are used to this by now right? :)  ) the dry ingredients; I just put together what I have on hand from the pantry. . Items such as but not limited to by any means:</p>
<p dir="ltr">OATS- I use large flake (the + the better cost effectiveness)<br>
NUTS- almonds, pecans, walnuts, pinenuts<br>
DRIED FRUIT-apples, pears, dates, figs, prunes, mango, raisins, coconut<br>
SEEDS-pumpkin, sesame, sunflower<br>
SPICES-cinnamon, vanilla, ginger, cocoa<br>
SUPERFOODS-cocao nibs, hemp hearts, flax, sprouted chia, protein powder</p>
<p dir="ltr">Mix these together and then add your liquid ingredients.</p>
<p dir="ltr">Honey, maple syrup, molasses, cocount oil, macademia nut oil, almonds butter<br>
**all clean healthy fats and sugars</p>
<p dir="ltr">Boil the liquid ingredients, mix into dry making sure to coat all . (If not all dry mix seems coated drizzle on a little more liquid/oil/honey etc and mix again) </p>
<p dir="ltr">Spread on cookie sheet</p>
<p dir="ltr">Bake 325° for 30 min or so..depending on how crispy you like it.. stir a few times throughout.  Cool and store.</p>
<p dir="ltr">Making your own saves money, tastes better and honestly takes no time. You could whip up a huge batch in a commercial.</p>
<p dir="ltr">Enjoy granola straight up as is, with milk, on (or my and my daughters favourite snack) or mixed in with greek yoghurt as well as awesome sprinkled on anything from fruit (raw or stewed), to pancakes to fish. It is an excellent way of adding protein and fiber and complex carbs.</p>
<p dir="ltr">Eat up!<br>
With love from your granola eating friend :) ♥ ★ <br>
Kara</p>
<p dir="ltr"><i>if the world was consumed by hippies, if we took over the population, things would look much more green and beautiful.</i></p>
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<p dir="ltr">Feeling how hard you can punch a pad is very empowering. I absolutely love it. We were both dying by the end of our circuit.</p>
<p dir="ltr">Not quite worn out enough after some.rest and water break, we set up a High Intensity Interval Training routine. 45 seconds of activity and 15 seconds rest between exercises. If you want to significantly increase your cardio and calorie burn...throw some HI IT into your workout schedule. </p>
<p dir="ltr">Skipping, burpees with tuck jump, box jumps, pull ups, lunge jumps, v sits, plank, ropes, push ups.. do them all..or pick a few, but dont stop... push yourself!</p>
<p dir="ltr">We then rolled and stretched. The whole workout, incl the boxing would have taken about an hour. Today we were a little chatty and it took a bit more time.. gym time for me is about exercise, but also I want it to be fun. I look forward to coming each and every day, seeing some great friends, and getting healthier. Win win win</p>
<p dir="ltr">Sweat sweat!<br>
♥ <u>Kara</u></p>
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<p dir="ltr">I have purchased a few and end of giving them away as they just collect dust in the cupboards.. there at three (4 including the toaster) that I do use regularly. .my Hand immersion blender, my KitchenAid stand mixer (cant live without this!), and my waffle maker.</p>
<p dir="ltr">I bought it on a whim...I think after a sunny vacation stay in a hotel where they had one on the breakfast buffet..you know the kind where you put in the batter, flip it and when the green light goes on.. taa daaaa!!!! A beautiful, light, fluffy and warm waffle... a far cry from the frozen toaster variety. Sooo..out I went and bought a waffle maker as close to the professional variety as I could find and I haven't looked back since!</p>
<p dir="ltr">I always make my own pancake batter ..and to throw it into the waffle maker instead of a fry pan is is just as easy and the kids love it!</p>
<p dir="ltr">You can literally cook anything in it... from traditional waffles..to stuffed ones..to filled ones to sandwiches to stuffing. </p>
<p dir="ltr">You have probably seen my protein pancake recipe..which is great in a fry pan...below is how I made it in my waffle iron and it awesome!! Flavour town.</p>
<p dir="ltr">I am very rough in measurements when it comes to this so here goes...</p>
<p dir="ltr">A handful of oatmeal, 2 eggs, handful of coconut, 3ish teaspoons of ground flax, 1 small banana, 2scoops Arbonne vanilla protein powder...mix and throw it in.. delish!</p>
<p dir="ltr">Make a few up..pop them in the fridge and toast in the morning (1/2 a waffle is tons!) And top with almonds & maple syrup, or pb, or blueberries stewed with some balsamic, sliced strawberries and drizzle of macademia nut oil and a touch of honey, add dome ginger, cloves and cinnamon to the batter and tip woth applesauce.....or however you want! So filling, tons of protein, complex carbs and healthy fats.</p>
<p dir="ltr">Start your day off right..eat!</p>
<p dir="ltr">♥<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-K3Cyl3HFZVg/VMpt-cEyhdI/AAAAAAAABFo/5tIsVkC4pDw/s1600/20150128_190131.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-K3Cyl3HFZVg/VMpt-cEyhdI/AAAAAAAABFo/5tIsVkC4pDw/s640/20150128_190131.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-_DBUQbTI6sI/VMpt_sOOAGI/AAAAAAAABFw/0oh9Zlauuz4/s1600/20150128_190305.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-_DBUQbTI6sI/VMpt_sOOAGI/AAAAAAAABFw/0oh9Zlauuz4/s640/20150128_190305.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-XkkhiyrkWs0/VMpuAkaELzI/AAAAAAAABF4/THdY6ZCOIr8/s1600/20150128_190801.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-XkkhiyrkWs0/VMpuAkaELzI/AAAAAAAABF4/THdY6ZCOIr8/s640/20150128_190801.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-74562056101728239582015-01-28T08:52:00.001-08:002015-01-28T09:16:05.918-08:00Thats a RIDICULOUS Goal<p dir="ltr">Have you ever?</p>
<p dir="ltr">How many times have you thought... "man I would love to be able to do that" ?</p>
<p dir="ltr">Thats when you need to set an absolutely ridiculous goal and out steps in place to get there. </p>
<p dir="ltr">I love doing this... you are empowering yourself, you are deciding how your life will play out, you are taking control. </p>
<p dir="ltr">Does it always work out? Well..if you give it enough time and work at it...yes is does. If you quit halfway through...not so much. Sure there are obstacles that will get in the way..but every step going forward is still moving in the right direction !</p>
<p dir="ltr">Soo.... this brings me tonmy latest goal.. I want to be able to do a free standing handstand... dont laugh! </p>
<p dir="ltr">When I set this goal I started..as per my usual no holds barred type of attitude and did about 40 handstand a day.. I may have over done it a bit and it may or may not be the reason  my back went out :/.<br></p>
<p dir="ltr">So..here is the lesson ..I will continue that goal and by the end of the year I know I will be popping h andstands wherever I want. .but to get there I will be doing 5-10 a day instead of 40 ;) .</p>
<p dir="ltr">Continuous Consistency Perseverance</p>
<p dir="ltr">Xo<br>
KARA<br>
</p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-Tf4CbKJ3_nw/VMkZC2JpvxI/AAAAAAAABEo/yhR91qyPEOE/s1600/20150128_113316.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-Tf4CbKJ3_nw/VMkZC2JpvxI/AAAAAAAABEo/yhR91qyPEOE/s640/20150128_113316.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-AibzEGgutMU/VMkZEYPAvEI/AAAAAAAABEw/l8DHhJ7-JPM/s1600/20150128_113346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-AibzEGgutMU/VMkZEYPAvEI/AAAAAAAABEw/l8DHhJ7-JPM/s640/20150128_113346.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-5otsCx3XWEU/VMkZU9bzddI/AAAAAAAABE4/b5PYy0wuiG0/s1600/2015-01-28%25252012.15.26.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-5otsCx3XWEU/VMkZU9bzddI/AAAAAAAABE4/b5PYy0wuiG0/s640/2015-01-28%25252012.15.26.png"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-51155796643755694982015-01-28T07:41:00.001-08:002015-01-28T07:41:06.805-08:00Cooking "en masse"<p dir="ltr">It is alwaus a greay idea to cook a lot of food at one time.. especially things you can can change up through the week.</p>
<p dir="ltr">When you are prepping vegetables..what's one more of each?</p>
<p dir="ltr">Cook two chicken breasts or four?</p>
<p dir="ltr">These are huge timemsavers, make your weekday meals easier to put together, and helps you stay on track. Here are few tips andnideas like I like to incorporate into my week.</p>
<p dir="ltr">-at the beginning of the week cut up a healthy of celery and a bag of carrots and keep them in the fridge.</p>
<p dir="ltr">-make your healthy baked good. A couple dozen protein pancakes, coconut flour muffins, protein balls etc etc.. </p>
<p dir="ltr">-boil a pot of quinoa..perfect for a quick base for stirfrys or salads or hot breakfast.</p>
<p dir="ltr">-saute a bunch of mixed veges. Keep simple and plain so that they can be thrown into an omelet, added to shrimp and made into a curry, or a quick hearty salad with feta and balsamic. </p>
<p dir="ltr">-cook 4ish chicken breasts. Slick them and have ready for a quick sandwich, to grab for a lunch in a tortilla with salsa and greek yogurt and avocado... ot I will nibble on a few pieces when im craving a snack but not actually hungry. .a touch of siracha ..yummy</p>
<p dir="ltr">Cook in bulk and set yourself up for success the rest of the week :)</p>
<p dir="ltr">Xo<br>
Eat clean and train dirty my friends :)<br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-jEiGaNyQOr8/VMkC_Q73PeI/AAAAAAAABDw/Dz98t1Yaj2Y/s1600/20150127_162610.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-jEiGaNyQOr8/VMkC_Q73PeI/AAAAAAAABDw/Dz98t1Yaj2Y/s640/20150127_162610.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-AtfTZNwV9cc/VMkDAmVM6YI/AAAAAAAABD4/2oFSmhPcPec/s1600/20150122_164748.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-AtfTZNwV9cc/VMkDAmVM6YI/AAAAAAAABD4/2oFSmhPcPec/s640/20150122_164748.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-qARn69wZM5w/VMkDBlmCBoI/AAAAAAAABEA/HFn8WCAf7yY/s1600/20150118_194742.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-qARn69wZM5w/VMkDBlmCBoI/AAAAAAAABEA/HFn8WCAf7yY/s640/20150118_194742.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-e7phIGPuv6A/VMkDCx-ULFI/AAAAAAAABEI/pNlZR2X7das/s1600/20150112_165019.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-e7phIGPuv6A/VMkDCx-ULFI/AAAAAAAABEI/pNlZR2X7das/s640/20150112_165019.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-sfT4gvHHuZQ/VMkDDk9Id0I/AAAAAAAABEQ/NJAb44060gI/s1600/5f0c6db0a5d12520fe1bf7ff9dfa8658.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-sfT4gvHHuZQ/VMkDDk9Id0I/AAAAAAAABEQ/NJAb44060gI/s640/5f0c6db0a5d12520fe1bf7ff9dfa8658.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-lI7WEstwj5U/VMkDEPujdOI/AAAAAAAABEU/H0KjTXuLXK8/s1600/c425e4ea1d4d6f43801bcf6350617910.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-lI7WEstwj5U/VMkDEPujdOI/AAAAAAAABEU/H0KjTXuLXK8/s640/c425e4ea1d4d6f43801bcf6350617910.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-54442623630849973262015-01-28T05:27:00.001-08:002015-01-28T09:39:03.046-08:00Can wait to get back (pun intended ..again)<p dir="ltr">Have you noticed all of my past blog posts have been food related?</p>
<p dir="ltr">Well.. that's becasue ..as per Chiro orders... I wasn't working out all of last week.. :(  ..it was a very long week where I spent a lot of time stretching and rolling by mostly feeling sorry for myself, baking and eating and trying to move as little as possible. I was in bad shape. There was also maybe a little bit of wine drank :/  ..</p>
<p dir="ltr">I am the first to say that this is absolutely NOT how you should handle something like this!!! Ok I make it sound really bad.. really I did spend about 4ish hours throughout the day working on my back, still ran kids to activities and made sure supper was on thebtablet and the baking and drinking was really not that much but I was in a rut .</p>
<p dir="ltr">For myself, exercise is so greatly tied to my mental health, and I noticed a huge change in my body (not in a good way!) Just from one week of not moving. Im sure the average person who see's me with my cloths on wouldnt notice a thing..but I do! </p>
<p dir="ltr">Am I critical of myself? 100% .  We all are right? Things we say to ourselves,  what we put ourselves through that we would never want anyone else to... we need to stop that voice in our heads sometimes. Personally, that voice is also what drives me to succeed so find that healthy balance with your head space :) </p>
<p dir="ltr">Finally.. feeling back to my 100%. I was SO pumped to get back to the gym and wanted cardio and weights and everything i could throw at myself... so I talked to my workout partner Maddy about doing a kickboxing workout with me. This is one of the hardest hours you will spend at the gym..and one of the most rewarding. It works your entire body and is incredible for cardio.  ..plus. .if im being honest... I needed to hit sh*!.  </p>
<p dir="ltr">Hands wrapped, gloves on and punching pads is a major stress reliever!!! </p>
<p dir="ltr">Back to my regular schedule and a good head space with a healthy body! Thank you for your patience in waiting for my posts..im back and will begin more workout posts :) xo</p>
<p dir="ltr"><u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh3.ggpht.com/-QzLWAp7rJmw/VMker0XudKI/AAAAAAAABFI/wAHQtmUdCJ8/s1600/5912d3321985cad5109f101471aec1c7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh3.ggpht.com/-QzLWAp7rJmw/VMker0XudKI/AAAAAAAABFI/wAHQtmUdCJ8/s640/5912d3321985cad5109f101471aec1c7.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-Tjz4YfOBTbo/VMkesY0D9ZI/AAAAAAAABFQ/9zi05gGGgQc/s1600/d2a85e4da22079aa7842541a048621dd.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-Tjz4YfOBTbo/VMkesY0D9ZI/AAAAAAAABFQ/9zi05gGGgQc/s640/d2a85e4da22079aa7842541a048621dd.jpg"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-YRWPXJdlRuo/VMketEH_o6I/AAAAAAAABFY/pOid-dXIVNA/s1600/3dcd3613fbec26651a7db4341266bff0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-YRWPXJdlRuo/VMketEH_o6I/AAAAAAAABFY/pOid-dXIVNA/s640/3dcd3613fbec26651a7db4341266bff0.jpg"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-65661306394033876242015-01-20T13:40:00.001-08:002015-01-28T07:40:32.679-08:00The Yo-Yo<p dir="ltr">Yo yo dieting weight goes ↓ weight goes ↑ weight goes ↓ weight goes ↑ and really.... all you do is end up going<br>
           ←←←←← →→→→→→</p>
<p dir="ltr">I have some time... I think I'm to the task.. and I may just gain a few enemies after this.. but you know what.. don't care!  </p>
<p dir="ltr">I feel bad for people who are so desperate to lose inches (this in itself is a huge issue! Please read other posts about self worth,  self acceptance,  and the striving to be healthy and not stick thin) that they are willing to do whatever to their own bodies at whatever monetary cost. The industry of weight loss rather then health and wellness is atrocious.</p>
<p dir="ltr">I will let you in on a little secret.. regardless of what you are told, or how many studies are done to prove otherwise, or how much info, testimonials, or internet articles are handed to you to say this or that system works...  they only way to be healthy and ultimately lose excess inches is by moving your butt and eating a clean, healthy, well balanced diet.!</p>
<p dir="ltr">Have you dropped a few hundred bucks on a months supply of food from a bag? You lost 10lbs!! Wow..it must work then right? How about the month when you start eating real food again? or dont buy into the system?, or come to the realization that it just isnt enjoyable? ... back up go the scales....often gaining back more then you lost. Not to mention that the majority of that crap is made in a lab & highly processed containing huge amounts of artificial flavours, preservatives, and fillers.</p>
<p dir="ltr">How about that all meat "diet" .. you know the one where its ok to eat pork rinds because its not a carb (hun?!?!? ) will you lose weight for a little while? Yep.. your body for into ketogenic fat burning.. but guess what.. when it realizes this and you start doing the opposite.. not to even mention vitamin, mineral counts, cholesterol levels etc et </p>
<p dir="ltr">Juice diets,  paleo,  cleanses, gluten free (when not medically necessary), pre-made frozen meals, blah blah blah ... people like to give a name to something, register it and start making money from it.... when really all you need is a little common sense.</p>
<p dir="ltr">Put down the cheesies, grab an apple, and go for a walk after supper... and fix that idea in your head that the only way to beautiful is to be a size 2. </p>
<p dir="ltr">Want to know whats beautiful? Here are some examples:</p>
<p dir="ltr">-radiant glowing skin from having excellent interior health & taking care of it<br>
-muscles, curves, <br>
-sweat and the heart health that comes with it<br>
-confidence in this world that is full of self ridicule, and unrealistic beauty images<br>
-bright big welcoming smile<br>
-passion<br>
-love for others and love for yourself</p>
<p dir="ltr">Dont get me wrong..I dont want fat on my body. I am willing to work my butt off to lose it. I am, however, still happy and comfortable in my own skin and although it may take longer to reach my goal, it will be done in a way so that it stays off and guess what...that is not done by being a yo-yo dieter.</p>
<p dir="ltr">Make the right choices, set long term, life changing goals, and remember that you are beautiful creature!</p>
<p dir="ltr">Xo<br>
In health and happiness,<br>
<u>Kara</u><br><br></p>
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<p dir="ltr">Here are some healthy and yummy breakfast COOKIES that you can grab and go any time of day.  Spend 30minutes mixing these up (one bowl!!!) And be prepared all week long. They are not suoer sweet..just right actually, but you can also warm them up and drizzle with a little REAL maple syrup too!</p>
<p dir="ltr">They are flourless,  sugarless,  and contain healthy fats, fruit, nuts, and complex carbs. </p>
<p dir="ltr">4cups quick oats (I use large flake)<br>
2eggs<br>
4large bananas<br>
1/2 c natural honey<br>
1 1/2c coconut<br>
1c coconut butter (oil)<br>
1c ground flax seed<br>
2c dried dates<br>
1t sea salt<br>
2tsp cinnamon<br>
2c natural peanut butter</p>
<p dir="ltr">Mix and make big cookies! Bake 325° for about 20-25min . Still a touch soft :)</p>
<p dir="ltr">Enjoy!<br>
Xo<br>
<u>Kara</u></p>
<p dir="ltr">**if you are not yet familiar with coconut butter, I have a couple pictures to show you how it looks in the jar and what happens when heated. I will do a pist about how awesome this healthy fat is.. but trust me, it is good for you and delicious! </p>
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<p dir="ltr">A cheat meal can also be "kept" for a night out, dinner at a friends, or for something you habe really been craving.<br>
Knowing I can have a cheat meal keeps me better focused on the rest of the week.</p>
<p dir="ltr">This weeks cheat meal.. pork ribs. First dry rub and cooked for a few hours on low then bbq with delish bbq sauce. I did have a glass of Arbonne full control so I can indulge and be full without ingesting my weeks worth of calories :) I also made a ceasars salad which is notorious for being bad for you.. i always make my own dressings and this is a great way of controlling your ingredient list.. I also either make my own croutons or dont have any at all..just using thick cut bacon from my local butcher who uses local farms.</p>
<p dir="ltr">Healthy breakfast of greek yoghurt wild blueberries arbonne vanilla protein and hemp seeds (amazing and Will get their own post!!!)</p>
<p dir="ltr">Snack of apple "pizza" slices.. natural pb and toppings (a huge hit with my kids too!)</p>
<p dir="ltr">I also made some clean salmon cakes that are great hot or cold.</p>
<p dir="ltr">Eat clean, make healthy choices, drink your water, and love life!</p>
<p dir="ltr">I will keep occasionally posting healthy food options & recipes.<br>
Xo<br>
<u>Kara</u></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-XWsw4o_sFbk/VL56evsNUxI/AAAAAAAABCQ/8a2RphJGRWk/s1600/2015-01-12%25252010.54.30.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-XWsw4o_sFbk/VL56evsNUxI/AAAAAAAABCQ/8a2RphJGRWk/s640/2015-01-12%25252010.54.30.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh5.ggpht.com/-jr3IEWGDWlI/VL56lArmOAI/AAAAAAAABCY/Ef61avP0V0k/s1600/2015-01-12%25252010.56.22.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh5.ggpht.com/-jr3IEWGDWlI/VL56lArmOAI/AAAAAAAABCY/Ef61avP0V0k/s640/2015-01-12%25252010.56.22.png"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-51324182694159926002015-01-20T07:55:00.001-08:002015-01-20T07:55:04.878-08:00Clean eating day 6 <p dir="ltr">Happy day 6! </p>
<p dir="ltr">Eggs and siracha first (after my water og course :) </p>
<p dir="ltr">Vitamins and supps</p>
<p dir="ltr">Then I made a quinoa breakfast with bananas , and maple syrup</p>
<p dir="ltr">Lunch was a jacked up Arbonne Smoothie</p>
<p dir="ltr">Snack..orange and raw almonds</p>
<p dir="ltr">Supper was early and quick..half a smoked pork chop and quinoa veges mix.</p>
<p dir="ltr">And then a post workout evening "snack" from my girl Mercy who made delicious pork tenderloin and a risotto (that was easy on the cheese!) </p>
<p dir="ltr">XO<br>
<u>Kara</u><br><br></p>
<div class="separator" style="clear: both; text-align: center;"> <a href="http://lh6.ggpht.com/-zMivagXCVbY/VL56RhP5SXI/AAAAAAAABCA/mhhPJvAZtXY/s1600/2015-01-12%25252010.53.20.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh6.ggpht.com/-zMivagXCVbY/VL56RhP5SXI/AAAAAAAABCA/mhhPJvAZtXY/s640/2015-01-12%25252010.53.20.png"> </a> </div><div class="separator" style="clear: both; text-align: center;"> <a href="http://lh4.ggpht.com/-UAVfKL_9gDI/VL56UeeEQuI/AAAAAAAABCI/AupCIas7QT8/s1600/image1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"> <img border="0" src="http://lh4.ggpht.com/-UAVfKL_9gDI/VL56UeeEQuI/AAAAAAAABCI/AupCIas7QT8/s640/image1.JPG"> </a> </div>Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-40201374000994040482015-01-19T15:08:00.001-08:002015-01-20T07:56:22.413-08:00Minor set back -pun intended :( <p dir="ltr">So ... this past week I have been struggling with a minor issue...lower back pain .</p>
<p dir="ltr">I am not 100% sure why as I certainly dont fit the profile of the majority of people who experience this (desk job, excess stomach fat, sedentary lifestyle etc.) But ..something is up for sure. I have still been able to work out this week but have stayed away from anything that is irritating.... and really focused on stretching,  rolling, and have been to the chiro and reflexologist... Friday was the absolute worst..I pretty much thought I was going to be sick and the pain began shooting down into my glutes and making my legs buckle.. since then it has been getting better but no working out...just stretch and roll and working on my back and sciatic reflexes in my feet which are super tight and sore. My soas (in the groin) is very tight from compensating for my back as well. </p>
<p dir="ltr">Here's hoping it loosens up soon. My glutes and hamstrings are very tight. A good friend, who is also an RMT gave me his vibrating thumper machine (yes yes...many jokes have been made) and it has been in good use this weekend and has helped with both pain and loosening muscles.</p>
<p dir="ltr">When you are injured,  no workout is worth it. Make sure you are healthy before pushing your body. You dont want to make things worse. </p>
<p dir="ltr">Know your body and LISTEN to it!</p>
<p dir="ltr">Here is to health and recovery! <br>
Xo <br>
<u>Kara</u></p>
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Day 5 already! Time flys my friends whether you eat healthy and get moving or not!</div>
<div dir="ltr">
Same start as usual... water! !!</div>
<div dir="ltr">
Breakfast was a protein pancake, (leftover) then vitamins and supps</div>
<div dir="ltr">
Snack..which was post workout.. Arbonne shake, this time done up with yummy things like greens ...<u>mmmmm</u></div>
<div dir="ltr">
Lunch was chicken soup (leftover) and a toasted avocado, tomato and bacon (yes bacon!) Sandwich.. SO DELICIOUS. </div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Snack was an Apple with PButter (sorry forgot the pic)</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Supper salmon with almonds on lentil puree with mixed vegetable bean and quinoa salad</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Snack.. chai tea with some salad and pb on Melba toast</div>
<div dir="ltr">
*** I also added pics of the salmon as I bought a whole wild salmon and then deboned it at home. Im left the skin on and Cooke it skin side down on foil. When you serve the skin stays attached to the foil and the meat comes clean! I'm personally like it better with a pecan topping but almonds worked! Gracie is helping take out some pin bones :)</div>
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Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0tag:blogger.com,1999:blog-5628424874304003668.post-49245701617091278082015-01-09T09:22:00.001-08:002015-01-19T12:03:49.049-08:00Clean eating day 4<div dir="ltr">
Whoops.. woke up a little late this morning and the kids and I were on the run.. my eating schedule got pushed back a bit but thats no problem.. just remember - you need to eat every 2-3 hours regardless of if your wake up time is 4am or 10am. </div>
<div dir="ltr">
Water </div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Breakfast 8am 2 poached eggs on rye toast, half an orange (kept the other 4ish slices for later), glass of water</div>
<div dir="ltr">
Out the door.. No time for a coffee..get to the gym!</div>
<div dir="ltr">
<u><br /></u></div>
<div dir="ltr">
<u>Snack</u> post workout on the run I brought some dehydrated apples (these are delicious!! And ingredient list is as follows: apples . They are crunchy like a chip and oh so good) and I had two arbonne fit chews for protein. </div>
<div dir="ltr">
Spent a couple hours with my sons class and brought them skating..fun fun.</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Lunch.. more like a snack again as I had decor to put up and not really a ton of <u>time</u>. Yoghurt (typically prefer the greek unflavoured unsweetened but I was in a rush) , the other half of my orange and some leftover protein pancake from the other morning. </div>
<div dir="ltr">
With my second liter of water I was not feeling much like another snack so just had a fit chew to keep my metabolism humming along.</div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Supper I roasted a whole chicken and I took off the skin before eating. Sweet potatoes crispy, veges ..water . I added a little siracha to my chicken. It was moist but I needed a kick. ** this is very close to what a pre figure competition meal would look like without the corn and add another green veg. </div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Curtis and the kids fully enjoyed the crispy chicken skin :/ .</div>
<div dir="ltr">
After supper COFFEE ! Ya.. I had been looking forward to it all day :) </div>
<div dir="ltr">
<br /></div>
<div dir="ltr">
Snack.. I had made soup from the chicken carcass and leftover veg. So I had a small bowl for a snack and right before bed I also had a tea.</div>
<div dir="ltr">
Happy ( clean) Eating!<br />
Xo<br />
<u>Kara</u><br />
</div>
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Anonymoushttp://www.blogger.com/profile/07515289537331286608noreply@blogger.com0